The American Guido!

[Matt Brouse]

Good to see that BP power is still there.

[carusom1]

Matt- Yeah, the BP has come along slowly the last couple of years. Once I started training with you I started to focus on overhead and bench has become secondary, though I still like to bench.

031809

Yoke:

80ft runs

240, 440, 620, 760, 870 Beltless PR

Front Carry:

240, 330, 420, 510

Hold:

510 x 30s

Sled Drag:

40ft

450, 550, 650

Felt like crap today; legs hurt, back hurt, stomach hurt = total shit workout!

Edited March 19, 2009 by carusom1

[carusom1]

031909

Incline Bench:

all weight + chains and purple bands

45 x 6, 135 x 6, 185 x 6, 235 x 5, 275 x 5, 305 x 6, 255 x 6

Pull Ups (various grips):

5 x bw, 4 x 4 x 25, 5 x bw

DB Flye:

55 x 8, 2 x 8 x 70, 80 x 8

[carusom1]

032109

Farmers:

80ft runs

120, 170, 220, 270, 310, 340 (60ft w/ 1 drop)

Load Medley:

a bunch of picks and runs w/ 175 sandbag / 225 keg / 185-200 barrel filled with water

all three 25ft

all three 50ft

some gripper work / Stretch

[carusom1]

032309

Got the shoulders and back nice and warmed up with some sandbagging

Shoulder Series

BB Press (strict):

135 x 5, 185 x 5, 225 x 5, 255 x 8, 265 x 7

BTN Pull Down:

sets of 8

115, 130, 145, 170, 185

Tri. Ext.:

4 x 8 x 90

Low Row:

3 x 7 x 310

Curl Machine:

sets of 8

50, 70, 70, 80, 60

[jwdeff]

:rock 715 :rock

Nice job today. Let me know if you want me to post the DL videos.

[carusom1]

Missed a couple of workouts this week due to our crisis here in town but got in some work capacity sandbagging

James, thanks for the props and all the help today. Great job on the axle front holds !!!

032809

Axle Cleans:

125 x 3, 175 x 3, 215 x 3, 250 x 3, 250 x 3, 260 x 3 (2 Cont.)

grip was a little trashed from this week

Deadlift:

335 x 3, 425 x 3, 515 x 3, 605 x 2 W/U

added suit, belt, straps (suit: inzer champion squat suit)

650 x 1, 675 x 1, 700 x 1, 715 x 1, 700 x 1 PR w/ suit

The suit is a cheap single ply squat suit. It doesn't feel like I get a lot of pop off the bottom but it does a great job of supporting my back where normally if I was lifting raw my back would feel much more taxed than it is now.

Axle Front Hold:

305, 395, 485 W/U

575 x 30s, 665 x 20s, 725 x 20s

drop set 755 x 5s, 665 x 10s, 575 x 15s, 485 x 5s

Axle Hold (DO):

305 x 20s, 350 x 20s, 215 x 8

Edited March 29, 2009 by carusom1

[Chris Mathison]

Missed a couple of workouts this week due to our crisis here in town but got in some work capacity sandbagging

thats funny..i was trying to think of anybody I knew up there near the flooding and you came to mind.. then i thought you could get some gpp sandbagging.. Is it really bad near you?

[carusom1]

Chris- things should be okay here for now. I think the national press was making it out to be a little bit worse than it really is, thanks for the concern

033009

Shoulder Series

Axle Clean and Press:

clean 1st rep only and push press or push jerk reps

cluster (25 sec rest) 5 x 4 x 4 x 295

cluster (25 sec rest) 5 x 4 x 4 x 295

this was quite challenging

Low Cable Row:

135, 245 W/U

cluster (25 sec rest) 5 x 4 x 4 x 310

cluster (25 sec rest) 5 x 4 x 4 x 325

Single Tri. Ext. (neutral):

8 x 40, 8 x 60, 8 x 50

EZ Bar Curl:

cluster (25 sec rest) 5 x 5 x 5 x 115

cluster (25 sec rest) 5 x 5 x 5 x 145

Stretch

[carusom1]

040209

Axle Clean:

125 x 3, 175 x 3, 215 x 3, 265 x 3

Cont. 315 x 3

Front Carry:

240 x 40ft, 330 x 40ft, 420 x 40ft, 530 x 40ft, 620 x 40ft

710 pick

620 x 80ft, 530 x 60ft

[maidenfan]

Axle Clean and Press:

clean 1st rep only and push press or push jerk reps

cluster (25 sec rest) 5 x 4 x 4 x 295

cluster (25 sec rest) 5 x 4 x 4 x 295

this was quite challenging

Thats a lot of weight and not much rest - bet that got your heart going - good job.

[carusom1]

Morgan- Cluster training is deceivingly difficult; it may seem a bit counter intuitive but the short rest almost makes the set more difficult. There is no equal for developing work capacity.

040409

Deadlift:

135 x 3, 225 x 3, 335 x 3, 425 x 3, 515 x 3, 560 x 4, 595 x 4, 630 x 3 raw/no belt PR reps

added suit and belt (Metal Viking Suit)

675 x 1, 675 x 4 (touch and go), 655 x 1 suit PR reps

The Metal Deadlift suit was very comparable to the Inzer squat suit I used last week.

Farmers:

165 x 80ft x 1 turn, 215 x 80ft, 255 x 80ft, 345 x 45ft, 305 x 80ft x 1 turn

Hold:

240 x 60s w/ 2 drops

Stretch

[carusom1]

040609

Shoulder Series

Axle Press (strict):

125 x 5, 175 x 5, 215 x 5, 255 x 1 W/U

cluster (25 sec rest) 275 x 3 x 3 x 2

cluster (25 sec rest) 275 x 3 x 3 x 2

DB Row:

60 x 5, 110 x 5 W/U

cluster (30 sec rest) 160 x 7 x 7 x 7

cluster (30 sec rest) 210 x 5 x 5 x 5

Rev. Tri. Ext.:

40 x 8, 50 x 8, 60 x 8, 70 x 6

DB Curl:

40 x 6, 3 x 6 x 50

Front Lateral Raise:

20 x 8, 3 x 8 x 35

[Guest drfish]

I should be used to seeing it by now, but I still shit myself a little every time I see your pressing numbers. Nice pressing!

[Matt Brouse]

You press like a woman.

Cluster sets are good.

[carusom1]

Kelly- haha, looking at the progress you've made over the last year deserves shiting one self

Matt- I will kill you

040809

Zercher Squat:

135 x 4, 225 x 4, 315 x 4, 365 x 4

Stopped to save the arms. Used a different form that felt more comfortable; I will have to see if it holds up with heavier weight.

Front Squat:

I used the straps to hold onto the bar instead of the dubious Frankenstein technique

135 x 4, 225 x 4, 315 x 4, 365 x 2, 405 x 2

added inzer briefs and belt

405 x 2, 455 x 2, 500 x 2 PR reps w/ briefs

cluster (25 sec / 60 sec rest) 425 x 3 x 3 x 1

should have done a little lower weight, by the 3rd set I could hardly breath

Single Seated Calf Raise

Tug of War

messing around with some training techniques for arm over arm

Edited April 9, 2009 by carusom1

[carusom1]

040909

Shoulder Series

Low Incline Bench Press:

135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x 3

added KR Bands Reverse Style

405 x 3, 455 x 3, 465 x 3, 405 x 9

Pull Up:

8 x band, 10 x bw (PR at this bodyweight), 8 x bw, 10 x band

DB Lat. Raise:

40 x 8, 50 x 8, 60 x 8

Edited April 10, 2009 by carusom1

[carusom1]

041109

Conan's Wheel:

all runs 1 turn ~75ft

100, 190, 300, 390, 500, 590, 680, 800

Obviously need to increase the distance on this but it was good to know that I can handle the weight just fine and keep good speed.

Medley:

40ft each

400 sled / 330 keg x 2

Shield Carry:

420 x 120ft x 2 turns

Arm over arm:

~60ft x ~300

Stones:

singles to 55"

150, 230, 265, 300, 315, 335, 380, 450 (lap), 450 (lap+some extension), 450 (broke off ground), 365

somewhat of a PR with the 450 but I have to say I'm pissed I didn't get this thing loaded; to compete with Pro's on the stones you have to be able to load this thing in a series!!!

[carusom1]

I have to take some rest on the upperbody to help heal up this tendonitis in both elbows.

041409

Front Squat:

135 x 4, 225 x 4, 315 x 4, 365 x 4

add belt

420 x 5, 405 x 5

I figured out how to use the straps and keep my elbows up, this makes it much more comfortable and I can stay in the groove longer. I wish I knew what it felt like to use a clean grip on front squats.

Back Squat:

135 x 5, 225 x 3, 315 x 3, 405 x 3, 475 x 10 w/ belt, 275 x 10

Ab Wheel:

4 x 8 x bw

Stretch

Edited April 15, 2009 by carusom1

[carusom1]

041609

BTN Press (strict):

95 x 6, 135 x 6, 165 x 6, 185 x 6, 205 x 6, 225 x 6, 185 x 6

Lat Pull:

115 x 8, 160 x 8, 175 x 8, 190 x 8

Tried to do some palm up curls but couldn't even get past 15 on my right arm. The right lateral elbow kills when I try to do anything supinated.

DB Precher Curl (left arm only):

4 x 6 x 50

Hold (90 degrees):

3 x 12s palm up

1 x 30s neutral

Stretch

Edited April 17, 2009 by carusom1

[Magnus]

041609

Tried to do some palm up curls but couldn't even get past 15 on my right arm. The right lateral elbow kills when I try to do anything supinated.

Is that just something temporary or has it always been like that? Sick pressing, btw.

Edited April 17, 2009 by Magnus

[carusom1]

041609

Tried to do some palm up curls but couldn't even get past 15 on my right arm. The right lateral elbow kills when I try to do anything supinated.

Is that just something temporary or has it always been like that? Sick pressing, btw.

this just started a couple of weeks ago after doing front carry

it is a little bewildering why it hurts on the lateral side when flexing the arm but doesn't bother me when pressing

[carusom1]

041809

12" Trap Bar Deadlift:

140 x 3, 340 x 3, 430 x 3, 540 x 3 W/U

added belt

630 x 5, 680 x 3, 740 x 2, 800 x 1, 650 x 8

Yoke:

430 x 80ft, 630 x 60ft, 780 x 60ft, 630 x 60ft, 630 x 60ft, 830 x 60ft (10.66 sec), 920 x 60ft beltless PR

Reese's yoke =

Blobs (R & L):

42.5

47.5

52 x 3

100 left + 95 right

Finally fully deadlifted the blob with both hands , not that I spent a great deal of time training for this lift but since the time I have owned these it has taken me about 5 years

Edited April 19, 2009 by carusom1

[Chris Mathison]

800

[carusom1]

Chris- thanks! I was actually more surprised with the blob lift more than anything else. Hope your trainging is going well, are you thinking of competing at Rochester?

042009

Shoulder Series

BB Press (strict):

135 x 5, 185 x 5, 225 x 4 W/U

cluster 285 x 3 x 3 x 2 (25 sec rest)

285 x 6

The rest of the workout consisted of light pull downs (lat pull, BTN, supinated), rows, tri. ext. and db curls. The elbow is feeling better but I wanted to see how it responds to some pulling/curling.

Stretch