The American Guido!

[carusom1]

Frank- I'd say your doing great and you got a lot of time ahead of you.

072509

Yoke:

240 x 80ft, 440 x 80ft, 530 x 80ft, 620 x 80ft

700 x 60ft (9.2 s)

620 x 60ft (6.5 s)

Deadlift:

up to 650 x 2 Raw no belt PR

Speed Deadlift:

6 x 3 x 535

2 min. rest

BB Shrug (DO):

4 x 8 x 455

T-bar Row:

4 x 8 x 135

Stretch

[carusom1]

072709

Shoulder Series

Log Clean and Press each rep / Viper (13"):

140 x 2, 190 x 2, 240 x 2, 280 x 2, 300 x 1, 320 x 1 Viper Press PR

4 x 7 x 240

Z Log Press:

200 x 5, 220 x 3, 240 x 2, 210 x 5, 230 x 3, 250 x 2

Face Pull:

4 x 12 x 120

Light Curls

get some blood in there for the elbows

Ab Wheel

2 x 10 pause at bottom

Edited July 28, 2009 by carusom1

[carusom1]

072909

Farmers:

165 x 80ft, 235 x 80ft, 265 x 60ft (8.16 s), 295 x 60ft (8.53 s), 235 x 60ft (7.2 s)

Hold:

165 x 82 s

Sled Drag:

435 x 50ft, 600 x 50ft (28.3 s), 700 x 25ft, 525 x 50ft (20.1 s)

Stretch

[carusom1]

073109

Deload

Shoulder Series

Close Grip Speed Bench:

up to 6 x 3 x 300 (60 s rest)

Wide Grip Speed Bench:

5 x 5 x 225 (45 s rest)

Rev. Flye:

sets of 12

70, 85, 100, 115, 130

Flye:

100, 115, 130, 145, 160

Ab Machine:

5 x 15 x stack

Stretch

[carusom1]

080309

Shoulder Series

Log Clean and Press (each rep, 10"):

135 x 2, 225 x 2, 275 x 2, 300 x 2, 325 x 1 Viper Press PR

3 x 6 x 255

Stones:

no tacky

shoulder both sides 115, 175, 200, 240, 270, 290

52" platform 300 x 2, 325 x 2, 350 x 2

Tire:

750 x 60ft (35.9 s), 750 x 60ft (34.7 s)

[rico300zx]

Nice shouldering with the stones

Rico

[carusom1]

thanks rico!

080509

Deadlift:

up to 685 x 2 no belt/no suit PR

5 x 3 x 575 (135 sec rest)

Circuit:

3 x 8 except clean pull 3 x 3 (90 sec rest)

clean pull / SLDL / DB Row / Chin Up / BB Shrug (DO)

225 / 225 / 160 / bw / 475

[Magnus]

Awesome deads I like seeing heavy no-belt pulls.

[carusom1]

thanks Franky!

080609

Shoulder Series

Close Grip Bench:

Reverse Band (~60 at bottom and ~0 at top)

135 x 8, 225 x 8, 315 x 8, 365 x 8, 385 x 8, 395 x 5, 335 x 3

limited rest

Wide Bench:

same set up

3 x 8 x 275

Ab Wheel

3 x 10

[carusom1]

080809

Carry and Drag Medley:

all runs 50ft

Sandbag / Keg / Sled

160 / 160 / 600 (~39 s)

160/ 225 / 700 (~49 s)

175 / 225 / 700 (48 s)

last set = death

Yoke:

60ft

340, 430, 520, 630, 720, 770

Hold:

680 x 30 sec

hit the grass with 770 only making it 35 ft; had to do this on the sidewalk b/c of pouring rain

no belt

[carusom1]

081009

Shoulder Series

Log Clean and Press each rep (13" Log, Viper Style):

2 x 9 x 260

Z Log Press:

pin 8

140 x 3, 190 x 3, 240 x 3, 260 x 3

pin 9

cluster 6 x 5 x 4 x 200 (30 sec rest)

pin 7

190 x 3, 240 x 3, 280 x 3

Abz

[Magnus]

Abz

You know, I've heard of those before...

[rico300zx]

You were thinking of your ABC's

Rico

[Magnus]

You were thinking of your ABC's

Rico

Ohhh, okay.

[carusom1]

081209

Deadlift:

up to 3 x 3 x 610

Speed Deadlift:

3 x 3 x 495

Circuit:

Clean Pull / DB Row / Pull Up / BB Shrug (DO)

3 x 3 x 235 / 3 x 8 x 170 / 3 x 8 / 3 x 8 x 495

no belt

Stretch

[carusom1]

081309

Shoulder Series / YTL

Bench Press:

135 x 5, 205 x 5, 260 x 5, 300 x 5, 340 x 13

Vog Pull Down:

4 x 10 x 100

Close Grip Bench:

~3 board Rev. Band (~110 at bottom and ~0 at top)

315 x 5, 405 x 5, 475 x 5, 435 x 5

Face Pull:

4 x 10

Trying out the 5/3/1 for BP

[Matt Brouse]

Bench Press:

340 x 13

Blow me. I'm pretty consistent with my log on Marunde lately, FYI.

[carusom1]

Bench Press:

340 x 13

Blow me. I'm pretty consistent with my log on Marunde lately, FYI.

I've been checking it, thanks for posting.

081509

Yoke:

60-75ft 340, 430, 520, 610

700 x 60ft (9.6 s), 800 x 60ft (11.5 s), 750 x 60ft (9.5 s), 570 x 60ft (7.6 s)

Stones:

load to 52" w/ 7ft carry

220, 225, 240, 270, 295, 325, 345, 360, 420 lap and carry

a few other misc. runs

[jwdeff]

220, 225, 240, 270, 295, 325, 345, 360, 420 lap and carry

That was one hell of a series.

I double checked stone heights:

Atlas Stone Load (LW 230-260-300-330-360; HW- 260-300-330-360-380) 52” LW, 54” HW

[carusom1]

thanks james

081709

SS

Z Log Press:

pin 9 triples

90, 140, 190, 240, 265

pin 8 triples

275, 285

pin 7

300, 310

High Incline Seated Log Press:

5" ROM

triples

340, 360, 390, 410

Truck Pull (sled style):

Dodge Ram 1500 x 4 then a few starts

up a slight incline with increasing E-brake

[carusom1]

081909

Farmers:

all runs 60ft

130, 180, 220, 270, 300, 250 (7.75 s), 320, 320 (10.34 s), 320 (9.78 s)

Hold:

220 x 60 sec (1 drop @ 54 s)

grip felt solid

Sandbag Carry:

175 x 40ft x 3 (~15-20 s break)

225 x 3 +175 x 2 +160 x 2 x 40ft (~15-20 s break)

[carusom1]

082009

Shoulder Series

Bench Press:

135 x 5, 205 x 5, 280 x 3, 320 x 3, 360 x 10

had the 11th but spotter touched the bar

Close Grip Bench:

~3 board Rev. Band (~125 @ bottom - 0 ~2" from lockou)

up to 405 x 10, 455 x 6

Front Lat. Raise:

20 x 12, 35 x 8, 25 x 15, 30 x 15

Ab Wheel:

3 x 10

Stretch

[carusom1]

082209

Tire:

W/U flips w/ 260, 500, 650, 775

all 60ft

775 (34 s), 650 (29 s), 775 (29 s)

Yoke:

60ft runs

400, 580, 760, 760 (9.7 s), 800, 670 (8.87 s)

Stones:

61", 55", 49"

150, 235, 265 x 6 10ft carry and load

335 carry and load 55"

Throwing:

Empty Keg x 10, all ~ 16-18ft

Hammers

Shot

[carusom1]

082409

Shoulder Series

Deload

Log Clean and Press (13"):

some strict, push press or viper

90 x 3, 160 x 3, 220 x 3, 250 x 3, 220 x 4, 200 x 4, 210 x 4

cluster 220 x 6 / 210 x 6 / 200 x 6 (30 sec rest) Viper

Hold:

200 x 30s, 230 x 30s

Overhead Box Squat:

95 x 5, 135 x 5, 155 x 5, 175 x 5, 135 x 5

Windmill (w/BB):

2 x 10 x 45, 2 x 10 x 65

[carusom1]

082609

Deadlift:

up to 655 x 2 chalk only

Speed:

3 x 3 x 535 touch and go (120 sec rest)

Circuit:

Clean Pull 2 x 3 x 275

SLDL 2 x 5 x 275

Pull Up (neutral grip) 3,5,7,9

BB Shrug sets of 5

DO 315, 405, 495, 515, 535

Alt. L under 315, 405, 495, 545, 585

Alt. R under 315, 405, 495, 545, 585

75 sec rest

Stretch