carusom1 Posted August 28, 2009 Author Share Posted August 28, 2009 082709 Shoulder Series Bench Press: 135 x 5, 225 x 4, 300 x 5, 340 x 3, 380 x 9 Front Lateral Raise: 4 x 12 x 35 Leg Raise Machine 3 x 10 Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted August 28, 2009 Share Posted August 28, 2009 Will ya stop! Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 28, 2009 Share Posted August 28, 2009 Hot dang Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 29, 2009 Author Share Posted August 29, 2009 (edited) No, no stop 082909 Farmers: 130 x 75ft, 220 x 75ft, 290 x 75ft, 300 x 60ft (7.5 s) Tire: few for W/U 750 x 60ft (31.54 s), 750 x 60ft (28.0 s) Carry and Drag: 400 sled W/U 325 Sandbag 60ft / 250 keg 60ft / 700 sled 60ft slow, had to take a break 10ft into the drag 325 Sandbag Shoulder and Carry 60ft 250 keg 75ft / 225 Sandbag 30ft Sled Drag: 3 x 925 x 15-20ft #3 Edited August 29, 2009 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 1, 2009 Author Share Posted September 1, 2009 083109 Shoulder Series Log Clean and Press each rep: Viper 90 x 3, 180 x 3, 230 x 3, 255 x 3, 270 x 10 cluster 235 x 5 x 4 x 4 (35 sec rest) Overhead Squat: 115 x 8, 125 x 8, 140 x 8, 150 x 8, 125 x 8 Ab Wheel: 2 x 20 A few tire flips Stretch Quote Link to comment Share on other sites More sharing options...
jwdeff Posted September 3, 2009 Share Posted September 3, 2009 090209 Yoke All runs 60' 340 480 590 680 in 9.8 730 730 in 9.75 640 in 8.06 680 in 8.62 I think the warmup weights are right. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 3, 2009 Author Share Posted September 3, 2009 James- thanks man, that's great! 090209Yoke All runs 60' 340 480 590 680 in 9.8 730 730 in 9.75 640 in 8.06 680 in 8.62 I think the warmup weights are right. SS Bench (deload): 160 x 5, 200 x 5, 240 x 5 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 5, 2009 Author Share Posted September 5, 2009 (edited) 090309 Sled Drags and Sandbag Carry on grass Misc Warmups 160 Sandbag 75', Ran 75', 160 Sandbag 75', Sled Drag 75' Ran 75', 245 Sandbag 75', Sled Drag 75' 245 Sandbag 75' 295 Sandbag 75' 310 Drag 200' 090509 Shoulder Series Deadlift: up to 695 x 2 Raw/no belt/ w/straps/PR Speed Deadlift: 3 x 3 x 575 Log Clean and Press each rep: 11", some Viper / some PP / on grass 185 x 5, 235 x 3 cluster 5 x 4 x 3 x 250 (30 sec rest) tough 250 x 3 200 x 13 slow, need to pick up the speed, cardio is pathetic Stones: 235, 270 W/U series 66"-53" 220, 270, 280 series 66"-48" 220, 270, 295, 340 series 66"-42" 235, 295, 325, 340, 365 series 66"-42" 270, 295, 340, 365, 420 (lap x 2/ no load) 235, 235, 280, 240 C/D all with tacky / rats! Stretch Edited September 5, 2009 by carusom1 Quote Link to comment Share on other sites More sharing options...
Magnus Posted September 7, 2009 Share Posted September 7, 2009 Stones:235, 270 W/U series 66"-53" 220, 270, 280 series 66"-48" 220, 270, 295, 340 series 66"-42" 235, 295, 325, 340, 365 series 66"-42" 270, 295, 340, 365, 420 (lap x 2/ no load) 235, 235, 280, 240 C/D all with tacky / rats! Rats? Quote Link to comment Share on other sites More sharing options...
griparrayxp Posted September 7, 2009 Share Posted September 7, 2009 Stones:235, 270 W/U series 66"-53" 220, 270, 280 series 66"-48" 220, 270, 295, 340 series 66"-42" 235, 295, 325, 340, 365 series 66"-42" 270, 295, 340, 365, 420 (lap x 2/ no load) 235, 235, 280, 240 C/D all with tacky / rats! Rats? The "Rats" are a motivational tool Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 8, 2009 Author Share Posted September 8, 2009 There was a rat in the garage where we were training 090709 Carry and Drag Medley: all 40ft, run back to each implement / Sandbag (SB) / Keg (K) 160 SB / 160 K / 435 Sled 175 SB / 225 K / 515 Sled 250 K / 225 SB / 225 K / 175 SB / 160 K / 160 SB 250 K / 225 SB / 225 K / 175 SB / 160 K / 160 SB / 355 Sled Tire: 750 x 80ft, 750 x 60ft (29.1 s) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 9, 2009 Author Share Posted September 9, 2009 225 Sandbag Shoulder 150ft R / 150ft L 090809 Shoulder Series Bench Press: 285 x 5, 330 x 5, 370 x 9 Incline DB Press: 115 x 12, 115 x 12, 115 x 9 Curl: 30DB x 8, 40DB x 8 45BB x 56 (1 min.), Rev.45BB x 32 (30 s) DB Ext. Rot.: 3 x 12 x 35 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 10, 2009 Author Share Posted September 10, 2009 090909 Yoke / Farmer Medley: 340 Yoke / 130 Farmers 75ft each 540 Yoke / 180 Farmers 75ft each 660 Yoke / 220 Farmers 75ft each (28.6 s) 740 Yoke x 60ft (8.97 s) 850 Yoke x 75ft (19 s) 700 Yoke 50ft / 310 Farmers 25ft 220 Farmers 50ft Yoke Hold: 700 x 30 s all no belt Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 11, 2009 Author Share Posted September 11, 2009 091009 Carry and Drag: on dirt Sled: 360 x 60ft x 4, 310 x 60ft, 285 x 60ft, 235 x 60ft, 150 x 60ft back to back, 360 x 30ft Carry: 160 Sandbag x 75ft 220 Sandbag x 60ft 220 Sandbag x 60ft I know it looks like biotch weights but pulling on the softball infield was surprisingly challenging Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 12, 2009 Author Share Posted September 12, 2009 091209 shoulder series Log Clean and Press: 11" 185 x 3, 225 x 3, 265 x 2, 305 x 1, 310 x 2 viper PR w/ this log 13" cluster 295 x 3 x 2 (30 sec rest) 220 x 14 (60 s) viper cluster 270 x 2, 255 x 3, 235 x 4, 215 x 5 (20 sec rest) Stones: all to 50" staggered 14", 12", 10", 8", 6" 220, 270 W/U series 220, 235, 270, 280, 295 (28 s) series 235, 270, 280, 295, 345 (51 s) 4 singles w/ 345 for speed Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 15, 2009 Author Share Posted September 15, 2009 091409 Sled Drag: 225 x 60ft Row, 325 x 60ft Row, 480 x 40ft, 600 x 50ft (28 s), 3 x 15ft x 735 cluster 690 x 20ft, 470 x 40ft, 370 x 60ft, 315 x 80ft (30 s rest) Tire Flip: 600 W/U 600 x 60ft (28 s), 600 x 60ft (24 s), 2 x 7 x 850 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 17, 2009 Author Share Posted September 17, 2009 091609 Shoulder Series Bench Press: 290 x 5, 340 x 3, 395 x 7 Cable Ext. Rot.: 40 x 10, 50 x 10, 60 x 10, 70 x 10 BTN Pull Down: 3 x 10 x 120 Yoke: 240 x 60ft, 330 x 60ft, 530 x 40ft, 670 x 40ft, 780 x 40ft, 880 x 40ft, 910 x 40ft, 760 x 60ft (9.59 s) all no belt Hold: 800 x 30 s Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 18, 2009 Author Share Posted September 18, 2009 091709 Carry and Drag: 250 keg / 220 SB / 225 keg / 175 SB / 160 SB / 400 Sled x 60ft (2:22), 40ft(1:34), 20ft(42 s) 175 SB Shoulder 350ft (45 s) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 20, 2009 Author Share Posted September 20, 2009 091909 Shoulder Series Log Press: clean once up to 335 x 3 clean each rep / Viper cluster 6 x 6 x 275 (40 s rest) cluster 2 x 2 x 2 x 2 x 2 x 285 (20 s rest) Farmer Hold: 300 x 26 s cluster 20s x 20s x 20s x 240 (20 s rest) cluster 30s x 30s x 220 (30 s rest) Stones: 53" 220, 270, 295, 340, 365, 420, 420 lap / lap / lap series 66"-42" 235, 340, 345, 365, 420 lap (18 s @ 4th) series 66"-42" 295, 340, 345, 365, 420 lap (17 s @4th) series 66"-42" 295, 340, 345, 325, 365 (23 s) 225, 235, 240 C/D 420 was glued to my legs and I couldn't get full extension Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 22, 2009 Author Share Posted September 22, 2009 092109 Lat Pull: 90 x 5, 130 x 5, 170 x 5, 220 x 5, 265 x 5, 310 x 5, 325 x 5 cluster 310 x 5 / 295 x 5 / 280 x 5 (20 s rest) cluster 310 x 4 / 265 x 8 / 220 x 12 (20 s rest) Sled Pull: 335 x 30ft, 435 x 30ft, 700 x 30ft, 700 x 50ft (23 s), 800 x 40ft, 900 x 20ft weight PR on this sled cluster all 40ft 530 / 435 / 325 / 215 (20 s rest) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 23, 2009 Author Share Posted September 23, 2009 092209 Shoulder Series Bench: 45 x 5, 135 x 6, 185 x 2, 225 x 2, 275 x 2, 315 x 2, 370 x 3, 420 x 3 Log Cleans and Hold: 210 x several sets / clusters 240 x 1 (10 s) One Arm Cable Flye: 5 sets Front Lateral Raise: 25 x 15, 20 x 20, 15 x 25 Tire Flip: 3 x 60ft x 650 (all 24-25 s) Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 25, 2009 Author Share Posted September 25, 2009 092409 Yoke: 240 x 80ft, 330 x 80ft, 440 x 40ft, 530 x 40ft, 580 x 40ft, 700 x 40ft, 750 x 60ft (9-9.5 s), 840 x 50ft, 940 x 60ft beltless PR for wt, 1000 x 30ft, 640 x 60ft (7.5 s), 440 x 80ft Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 26, 2009 Author Share Posted September 26, 2009 092609 Deload Shoulder Series Log Clean and Press each rep: 13" / Viper 140 x 3, 180 x 3, 230 x 3 cluster 7 x 5 x 4 x 245 (35 s rest) cluster 6 x 5 x 3 x 230,240,250 (35 s rest) Farmer Hold: 165 x 2, 215 x 2, 265 x 2, 315 x 2 215 x 10s x 10s x 10s x 2 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted September 29, 2009 Author Share Posted September 29, 2009 092809 Deload Ab Wheel Jump Rope / Sled Drag 4 sets of each, 90 s rest Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted September 29, 2009 Share Posted September 29, 2009 How long did you hold that 315 for? Quote Link to comment Share on other sites More sharing options...
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