The American Guido!

[carusom1]

Nick, thanks bro, I still have a lot of work ahead of me! The viking press was custom made. Simple design that fits into some racks. If you have a welder you can probably make most of your equipment.

010809

BB Press:

135 x 5, 185 x 8, 205 x 8, 225 x 8

T-bar Row:

135 x 8, 225 x 8, 315 x 8 (ugly)

DB Tri. Ext.:

50 x 8, 60 x 8, 70 x 8

DB Curl:

45 x 8, 50 x 8, 55 x 8

BTN Press:

95 x 8, 115 x 8, 135 x 8

[carusom1]

011009

Farmers:

165 x 80ft W/U

215 x 180ft x 2 turns, 225 x 180ft x 2 turns

Front Carry:

240 x 120ft, 240 x 120ft, 330 x 160ft, 380 x 160ft

One legged Deadlift:

225 x 5, 245 x 5, 265 x 5

Roman Chair:

3 x 10

Stretch

[carusom1]

011208

Shoulder Series

12" Log Push Press:

160 x 6 W/U

210 x 8, 250 x 8, 295 x 8

Pull Up (neutral):

12 x purple, 8 x bw, 12 x purple, 8 x purple

I want to set a goal to hit 12-15 pull ups unassisted by May. This would be close to where I was at 75lbs ago.

3 Board Close Grip Bench:

225 x 7, 315 x 7, 365 x 7, 405 x 6

Arm over Arm (2.5" rope):

250 x 3, 250 x 3

Curl:

80 x 8, 130 x 8, 150 x 8, 160 x 8

Pony Clamp

3 x 5 x hold

Stretch

Edited January 13, 2009 by carusom1

[Guest drfish]

Looks like you've been steadily hitting PRs. Nice training Mike!

I'm curious, an Axle Front Hold, is that held on your shoulders?

And Pop Hang Clean, does that mean quickly letting the bar down to mid-thigh or so? Then starting the pull from there of course.

[carusom1]

I'm curious, an Axle Front Hold, is that held on your shoulders?

The front hold is just like the front carry. The only reason I do this is to supplement for that very reason. So this is completley analogous to doing yoke holds.

And Pop Hang Clean, does that mean quickly letting the bar down to mid-thigh or so? Then starting the pull from there of course.

Yeah that is pretty close explanation; the bar barely drops at all and the hang clean is initiated by the hips coming through. I can show you tomorrow night or on Sat. Brouse got me doing this, its a fun movement because its so explosive.

[Matt Brouse]

We made up the name "Pop hang cleans." They are badass though, you can put some serious weights on it. Try it with an axle some time. Heh.

[carusom1]

011409

Front Squat:

135 x 3, 225 x 3, 275 x 3 W/U

315 x 7, 365 x 7, 295 x 7

Deficit BB Row:

135 x 5, 225 x 5, 275 x 5

3 x 5 x 300

Zercher Squat:

135 x 3, 225 x 3, 275 x 3, 325 x 3, 225 x 7

One Arm BB Shrugs:

3 x 12 x 135

Edited January 15, 2009 by carusom1

[carusom1]

011509

Shoulder Series

Speed Bench (various grips):

135 x 3, 225 x 3, 225 x 3 W/U

6 x 3 x 275

Face Pull:

3 x 12 x 150

Rev. Tri. Ext.:

3 x 12 x 80

Cable Ext. Rot.:

3 x 12 x 40

DB Flye:

3 x 12 x 55

[carusom1]

011709

Farmers:

165 x 80ft x 1 turn, 215 x 80ft x 1 turn W/U

285 x 160ft x 1 turn w/ 1 drop, 235 x 180ft x 2 turns

Yoke:

all 80ft

240, 330, 440, 530

650 @ 9.6s

Haven't done yoke since Nats. Feels like the most I lost was in stability. More yoke = more core strength

Front Carry:

440 x 80ft, 530 x 80ft

Stones:

220, 225 loads for W/U

all to 72"

220, 225, 240, 270, 295, 340 x 0

got the 340 shouldered but was not going to 72"

225, 235, 240, 280, 340 C/D

[carusom1]

011809

Stair Stepper 20 min.

Have to get better about incorporating cardio on off days.

011909

Shoulder Series W/U

Axle Strict Press:

125 x 6, 195 x 7, 255 x 6, 255 x 6

Bent over DB Row:

60 x 10, 110 x 10, 160 x 10, 210 x 10 (w/straps), 180 x 10

Incline Press Lock-out:

225 x 5, 315 x 5, 325 x 5, 275 x 5

DB Curl:

55 x 5, 70 x 5, 80 x 5, 40 x 12

Incline Bench Shoulder Series C/D

Stretch

Edited January 19, 2009 by carusom1

[Matt Brouse]

He explains it at the end.

Edited January 21, 2009 by Matt Brouse

[carusom1]

Matt- Thanks man, I am going to give this a try!

012009

Cardio 20 min.

012109

Front Squat (Rev. Green Band / 45 at top - 135 at bottom):

135 x 5, 225 x 5, added bands 315 x 5, 405 x 3 W/U

455 x 3, 500 x 5, 455 x 5

Zercher Squat:

125 x 5, 215 x 5, 305 x 4, 315 x 5, 295 x 5

Incline Sit-ups:

45 x 10, 25 x 10

[carusom1]

012209

Shoulder Series & YWL W/U

Incline DB Press:

55 x 10, 70 x 10, 95 x 8 W/U

3 x 8 x 115

Pull Ups:

10 x band (assistance), 6 x bw, 10 x band, 6 x bw, 10 x band

Face Pulls (low):

4 x 8 x 130

Rev. Tri. Ext.:

70 x 8, 80 x 8, 90 x 8, 100 x 8

Plate Halos

2 x 8 x 45

[carusom1]

012409

Deadlift:

135 x 3, 185 x 3, 275 x 3, 385 x 3, 475 x 3, 565 x 3, 615 x 2

Deadlift Hang:

635 x 1, 675 x 1, 700 x 1, 725 x 1

Axle Deadlift:

575 x 5

Farmers:

165 x 80ft, 255 x 80ft x 1 turn W/U

290 x 160ft x 1 turn w/ 1 drop, 255 x 160ft x 1 turn dropped right at the end

Farmer Hold:

255 x 27 sec. shot

Bunch of wrist work, curls / extensions / levering and expand your hand bands.

[Matt Brouse]

Man, I forgot about the hang deadlifts. Hawt.

[Guest drfish]

Strong benching today, Mike. You really manhandled the weight. Sorry about the retarded lift-offs, I suffer from acute douchebagitus.

[carusom1]

Kelly- Don't worry man, its my fault I can't get the bar over the damn pins.

012509

20 min. Cardio

012609

Bench (Rev. Band ~60 at top & ~100 at bottom):

135 x 5, 185 x 5, 225 x 5, 315 x 5 W/U

385 x 4, 445 x 4, 475 x 3, 500 x 3, 500 x 3, 400 x 6

Seated Row:

170 x 6, 240 x 6 W/U

280 x 8, 295 x 8, 320 x 8, 295 x 8

Incline Bench Lock outs (medium grip):

225 x 5, 315 x 4, 365 x 4, 365 x 4, 300 x 4

Lunge Cable Row (2.5" rope):

165 x 8, 180 x 8, 195 x 8, 210 x 8

BTN Press:

2 x 8 x 135

DB Curl:

55 x 8, 70 x 8

[carusom1]

012809

Front Squat:

135 x 4, 225 x 4, 315 x 4, 365 x 4, 415 x 3 (missed the 4th, came back and hit it), 385 x 4

Box Squat (close to parallel, maybe an inch or two high):

135 x 5, 315 x 5, 405 x 5, 495 x 5, 545 x 3, 485 x 5

Seated Calf Raise:

90 x 10, 180 x 10, 3 x 10 x 270

Hip Ext.:

3 x 12 x 180

[carusom1]

012909

Shoulder Series

Seated DB Press:

sets of 8

40, 60, 80, 95, 105, 115

Pull Up (neutral grip):

6 x green (assistance), 6 x blue, 3 x 6 x bw, 12 x blue

Front Lateral Raise:

25 x 8, 40 x 8, 35 x 8, 30 x 8

[carusom1]

013109

Axle Clean:

125 x 3, 215 x 3, 125 x 3, 215 x 3

265 x 2 missed the 3rd, 280 x miss, miss (didn't have the grip to get the height)

12" Log Clean:

140 x 2, 230 x 2, 320 x 2, 390 x 2, 410 x 2

Farmers:

165 x 80ft, 255 x 160ft x 1 turn W/U

325 x 160ft x 1 turn (w/straps), 355 x 80ft (w/straps) ~15 sec

Front Carry:

240 x 80ft, 240 x 80ft, 440 x 40ft, 530 x 40ft

Stretch

[carusom1]

020209

Shoulder Series W/U

Axle Press:

125 x 6 strict, 175 x 5 strict, 215 x 5 push press, 255 x 3 push jerk W/U

305 x 8 push jerk, 315 x 8 push jerk, 275 x 6 push press

BB Row:

225 x 6, 315 x 6, 315 x 6, 365 x 6, 315 x 6

Z Log Press (pin 7, seated w/o back support):

chains = ~40lb at bottom and ~60 at top

140 + chains x 5, 190 + chains x 3, 190 + chains x 5, 210 + chains x 5, 280 x miss, 260 x 1

Lunge Cable Row:

250 x 6, 275 + mr x 6, 275 +mr x 6

mr = manual resistance

DB Curl:

40 x 6, 60 x 6, 60 x 6, 75 x 6, 60 x 6

BTN Press:

3 x 8 x 145

[carusom1]

020409

Front Squat:

all sets done + chains = ~30lb at bottom & ~80 at top total

135 x 5, 185 x 5, 225 x 5, 275 x 3 W/U

315 x 3, 365 x 3, 385 x 2, 405 x 1

Zercher Squat:

225 x 3, 315 x 3, 365 x 3, 385 x 3, 405 x 3, 425 x 3, 315 x 3

Tried some back squatting but the hip was not happy with it. Need to get this damn thing to heal up!

Stretch

[carusom1]

020509

Shoulder Series

Speed Bench:

135 x 5, 225 x 5, 275 x 5 W/U

6 x 275 + small blue bands x 4 various grips

Pull Ups:

8 w/ band, 7 x bw, 7 x bw, 8 x band

Overhead Hold (Snatch Grip):

135 x 10s, 135 x 10s, 185 x 10s, 185 x 10s

just wanted to see how the shoulder would respond to this

Lat Pull:

175 x 8, 3 x 8 x 220 various grips

Ab Wheel

3 x 8

020709

Axle Deadlift:

135 x 2, 225 x 2, 325 x 2, 415 x 2, 485 x 2, 555 x 1, 555 x 1, 575 x miss (ok, really need to get the grip up on this!)

added straps 575 x 1, 600 x 3, 625 x 3

Farmers:

165 x 80ft, 215 x 80ft W/U

245 x 180ft x 2 turns w/ 1 drop, 315 x 160ft x 1 turn (w/straps) 38 sec

Hold:

265 x 35s drop to 165 x 35s

Stones:

1 Shoulder and 1 Load to 66"

220, 220, 240, 270, 295, 310 all done to Left Shoulder and no tacky, PR for this shoulder

Right Shoulder & tacky, Shouldered the 345 about 7 times and tried to load it to 66", finally on what I think was the 8th try I finally got it loaded, PR to 66"

then tried to shoulder the 325 (21.5") a couple of times but not today

[carusom1]

020909

Shoulder Series

BB Press (strict):

135 x 5, 190 x 3, 235 x 3, 270 x 3, 300 x 2, 300 x 3

although not totally strict, I didn't bend my knees but I did come up on my toes a little bit

DB Row:

110 x 6

3 x 6 x 160

3 Board Press (medium close grip):

225 x 3, 315 x 3, 385 x 3, 435 x 2, 435 x 3

Supinated Lying Lat Pull:

130 x 6, 190 x 6, 250 x 6

2 x 6 x 310

BTN Lat Pull:

130 x 8

2 x 8 x 190

BTN Press:

2 x 8 x 155

[carusom1]

021109

Yoke:

all 80ft runs

240, 240, 440, 580, 670, 760 (15.8s), 620 (9.6s)

760 felt really slow but I'm just getting back into the yoke

Box Squat (~2" above parallel):

135 x 5, 275 x 5, 405 x 5, 435 x 5, 465 x 5, 495 x 5

Box Squat (~1" below parallel):

2 x 5 x 315

messed around with some technique for zercher squat

I'm doing box squats instead of back squats b/c don't know if the hip can handle it yet, hopefully work my way into it.