chris klavetter Posted July 7, 2008 Share Posted July 7, 2008 where was this workout at? Sounds like they have a lot of good stuff. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 8, 2008 Author Share Posted July 8, 2008 I was down in the cities this last weekend. 070708 Shoulder Series 10 Muscle Snatch 5x3 Speed Bench 6x5 DB Row 4x12 DB Flyes 4x10 Lat Pull (wide) 4x10 Face Pulls 4x8 Tri Press down 4x12 DB Precher Curl 4x12 BB Shrugs 4x8 Foam Roller Stretch reps, reps, reps Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 10, 2008 Author Share Posted July 10, 2008 070908 Axle Clean: triples 125, 175, 215, 235 Farmers: 130x80ftx1turn, 240x80ftx1turn, 310x50ft, 350x30ft Hold: 2x330x30s Medley: 160 sandbag 30ft load / 175 sandbag 30ft load / truck pull (sled style) 60ft x3 stretch need to work with medium weights on the farmers and more sets, then holds... Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 11, 2008 Author Share Posted July 11, 2008 071008 Shoulder Series Y,T,L(w/ ext rot): 5x12, 10x10, 15x8 Plate Halos 3x45x8 DB Cuban rot 3x10x10,15 Pull Retractions 4x8 Overhead Shrugs 3x10x135 push ups Incline DB retraction Cable cross over Cable Int rotation Rower 1000m 4:34s Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 13, 2008 Author Share Posted July 13, 2008 071208 13" Side handled dead: 150x2, 260x2, 350x2, 460x2, 550x2, 600x2, 650x3, 600x6 Husafel stone: 250x170ft, 210ft Tire: 2x4x800 Stones: all to 53" 220x3, 240x3, 270x3, 325x3 (21.5" d), 295x6 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 15, 2008 Author Share Posted July 15, 2008 071408 DB Incline Bench: 4x12x115 BTN Press 6x10 light, just wanted to see how the shoulder would feel DB Flyes 4x8x50,70 Pull Ups 4x5 Leg Raise 4x8x25 DB Tri Ext 4x8x50 DB Row Shrugs Face Pulls w/ Retraction 4x10x115 Cable Curl 4x8x70 Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted July 15, 2008 Share Posted July 15, 2008 Meant to ask you; Are those side handle deads with FW or with Reese's box deadlift thing? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 15, 2008 Author Share Posted July 15, 2008 Meant to ask you; Are those side handle deads with FW or with Reese's box deadlift thing? That is his side handle apparatus. Farmers would have been too high of a pick. I think I will pick up a trap bar b/c every time you put that thing down it is all over the place and its off balance. That reminds me something I need to ask you. Didn't get the pic mail; send again I will call you later Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 17, 2008 Author Share Posted July 17, 2008 (edited) 071608 Sumo Dead: 245x5, 450x5, 535x4, 450x5, 500x5 felt awkward, haven't done these in quite a while Tire: 800 only got about 6 flips in b/c the plates were breaking inside (shit) 10" Log clean: 240x11 (60s) 290 x 5 singles then a set of 5 Have to start doing the press with these on a side note... I think I might expand training days to three times a week Edited July 17, 2008 by carusom1 Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted July 17, 2008 Share Posted July 17, 2008 Whoa...the plates were breaking? As in...breaking? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 17, 2008 Author Share Posted July 17, 2008 Whoa...the plates were breaking? As in...breaking? yeah dude, not good! Got to reconfigure them. 2 of the plates handles busted off, I feel bad Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 18, 2008 Author Share Posted July 18, 2008 071708 Shoulder Series 10 Y, T, W 4x10x10,15 Plate Halos 2x10x45 Overhead Shrugs 2x10x155 Incline Flyes 3x10x20,30,40 Bench Protraction 3x8x225 Pull Up Retraction 4x10xbw Elliptical 20 min. Foam Roller Stretch Beat Quote Link to comment Share on other sites More sharing options...
Chris Mathison Posted July 18, 2008 Share Posted July 18, 2008 071708Shoulder Series 10 Y, T, W 4x10x10,15 Plate Halos 2x10x45 Overhead Shrugs 2x10x155 Incline Flyes 3x10x20,30,40 Bench Protraction 3x8x225 Pull Up Retraction 4x10xbw Elliptical 20 min. Foam Roller Stretch Beat You forgot the L's. O'doyle rules! Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted July 18, 2008 Share Posted July 18, 2008 O'doyle rules! HAHAHHAHAHAHAHAH! Gawd, for the sake of humanity I hope I'm the only idiot on here that gets that joke. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 20, 2008 Author Share Posted July 20, 2008 No, I got it! hahahaah 071908 Frame Carry (trap bar): 225x120ftx1turn, 335x120ftx1turn, 445x60ft, 535x60ft, 585x60ftx2 the frame puts a very different tax on the grip. Glad I picked up the trap bar Yoke: 60ft 340, 430, 540, 630, 720, 720 (~10s) Stones: warm up 220x3, 240, 270, 295 325 sandbag to 60" series 66"-54" 220, 235, 270 series 66"-48" 270, 295, 325, 340 John murdered the 420 to 54" so I thought I would shot for 60", had it on the lip but could'nt quite get it over. Gave it another shot, lapped it but wasn't going. We need a bigger stone (I think John could have hit 450!!!)! Quote Link to comment Share on other sites More sharing options...
chris klavetter Posted July 20, 2008 Share Posted July 20, 2008 John Schuna is from another planet. If you see him don't tell him I am blinded with jealous hatred towards him. Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted July 20, 2008 Share Posted July 20, 2008 HOLY SCHMIDT! Give big John a big slap on the ars for me man! Good training today boys. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 24, 2008 Author Share Posted July 24, 2008 Toke Mon. off for some family biz. Probably needed it anyway. 072308 10"Log Clean and Press: 2x3x190 4x3x240 240x9 (60s) 210x11 (60s) One motion the log is way easier than cleaning it each rep. This felt much better with the press. Axle Clean (DO): 125x3, 215x3, 215x5, 240x3, 270x1,1(cont.),1(cont.), 215x5 270 may be a PR or tie for DO Axle Clean. Would like to get this up 10lb by nats. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 27, 2008 Author Share Posted July 27, 2008 Yoke: 20ft (all runs consecutive) 620, 720, 820, 920, 1020 F-up my back bad when breaking 1120 off the ground. Semi Pull (arm over arm): Pulled it maybe 60ft, didn't finish course. First time doing this, hands were numb by the end of the pull Viking Press: 280x8 Felt like true weight in hands Progressive Wheelbarrow: Not sure of weights. Made the first trip (only 5 guys made it). Toke it near the end the 2nd trip, got heavy fast near the end. This thing was awesome, the weight would slid closer to you as you walked! Peterson did well with this! Stones: 48" 235, 270, 290, 305, 340, 365x0 (22s) Bicep seized up on me on the last stone. Note to self: Bring bands to warm up with. They had nothing to warm up with and no time like most contests. My only real goal today was to treat it like a training day and not to get hurt but that is what I did. So now I have to get this back in working order so I can continue training for Nats. I could barely walk after the yoke and thought about dropping out of the contest. As I have never left a game or contest in my life, my stupid Italian pride kicked in and I made it a mission just to finish the contest. Though I didn't preform or place where I would have liked (toke 4th), I think it was an accomplishment just to finish. 1st-4th were only seperated by a couple of points; a little more effort in some places would have went a long way. Learned some important lessons today though but I won't lie, I am pissed at myself for making some stupid mistakes. God Bless! Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted July 27, 2008 Share Posted July 27, 2008 Dude, heal up well and let a brotha know how your doing. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted July 27, 2008 Share Posted July 27, 2008 I hope you have a quick recovery. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 5, 2008 Author Share Posted August 5, 2008 ok, really needed that week off; feel much better now 080408 Yoke: 240x80ft, 440x80ft, 530x80ft, 620x60ftx2 (8.5, 8.1), 700x60ft (10.3) Leg Curl: 4x8x120 t-bar Row (wide): 180x8, 225x8, cluster 3x5x270 (25s rest) Hammer Curls: 35x8, 65x8, 80x8, cluster 3x4x115,100,90 (15s rest) Shuna Face Pulls: 3x12x30??? Stretch Foam Roller 1200 Tire Flipx1 Clusters! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 7, 2008 Author Share Posted August 7, 2008 080608 Axle Clean and Press (each rep): 125x5, 175x3, 215x3, 4x2x245 Axle Speed Press (strict): 4x3x175 Keg Press: 4x1x225 3x1x160 Side Dead (14"): work sets Cluster 3x3x630 (20 sec rest) Cluster 2x5x540 (20 sec rest) was going for a 3rd set with 540 but was just gassed. Used Metal Briefs, not sure as to the benefit I am recieving from them... hard to tell using the gear which I have very little experience with Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 10, 2008 Author Share Posted August 10, 2008 080908 10" Log clean and press (each rep): W/U 75, 175, 225, 265 Cluster 3x265x5,4,3 (25sec rest) 225x12 press only Farmers: 50ft 140x2, 230, 280, 320x2 (no drops) Hold 370x8sec Tire: W/U 700,950 700x8 950x6 No grip on the 950 but still managed to one motion the first 2 but then just died out. Stones: no tacky W/U 100, 150 52" 240x8 340x1 then lap x2 (PR w/o tack) Very slippery stones as well, just slide right out for the load. This was done in Denver and the altitude was rough. Always started strong on the reps but was sucking wind big time at the latter part of the set. I imagine this is close to how it will be in Utah, big difference at this altitude! Need to improve conditioning or increase RBC count... hahahaha Quote Link to comment Share on other sites More sharing options...
schunajm Posted August 10, 2008 Share Posted August 10, 2008 This was done in Denver and the altitude was rough. Always started strong on the reps but was sucking wind big time at the latter part of the set. I imagine this is close to how it will be in Utah, big difference at this altitude! Need to improve conditioning or increase RBC count... hahahaha I just looked it up for us. The first day the event in Lindon is at 4600 feet and Salt Lake City is at 4200 feet. It is going to affect us definitely, but I think everyone is going to be in the same boat, except for those that live there. I did some research and found that at 4600 feet there is approximately 85% of the total oxygen count you would find at sea level and 86% at the 4200 mark. The effect could be minimal on some people and drastic on others, there is usually a cut off where people detect noticeable performance decreases above 1500 meters or 4920 feet. We're close enough both days to where an effect is definetely gonna be felt. I think all we can do is prepare how we've been doing an see how it goes. The oxidate system is only gonna play a role in those events lasting longer than 30 seconds or so. However, the cluster training, which causes repeated lactate spikes, will condition the body to work as efficiently as possible in an anerobic state (i.e., training like we've been doing will allow greater tolerance for higher blood lactate levels). This will in turn allow us to tolerate the decrease in absolute oxygen volume because of the increased elevation. Hopefully that makes sense. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.