strongman1 Posted March 15, 2013 Share Posted March 15, 2013 Very nice deads! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 18, 2013 Author Share Posted March 18, 2013 Thanks, Kel! 031813 SS Log Press:up to 355 x 2 Sandbag Row: 250 x 5 350 x 5 400 x 5 Sandbag Clean and Press: 255 x 3 singles 2 x 3 x 255 Attempted to lap and load the 400 lb sandbag but was unsuccessful. Need to get this figured out... Tire Flip: estimated 550-600 lb 2 x 25m x 40sec, 35sec (12 flips) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 21, 2013 Author Share Posted March 21, 2013 032113 SSB Front Squat: 530 x 2 565 x 1 w/ belt Back Squat: 5 x 3 x 415 + medium orange band (60 sec rest) Farmer Hold: elevated pick 3 x 8 sec x 415 470 x 8 sec, 5 sec Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted March 21, 2013 Share Posted March 21, 2013 I love to see all these PRs man! Congrats Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 22, 2013 Author Share Posted March 22, 2013 Thanks, Matt -- I pleased the farmer's holds are coming, most of all. 032113 SS Close-grip Bench: 495 x 2 Axle Strict Press: 6 x 2 x 205 + medium orange and monster mini bands (1 min rest) 245 x 1, 295 x 1, 335 x 1, 385 x 1 PR Flyes / Tri. Ext. / Uni. Curl / Ab Pulldown 4 x 12 circuit (medium weight) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 24, 2013 Author Share Posted March 24, 2013 032413 w/u with axle clean up to 235 Yoke: 40ft 730, 870, 920, 640 Spy's yoke = brutal. no belt Tire Flip: w/u with 600 and 740 for 6 singles 10 x 3 x 740 (30 sec rest) Farmer's: 305 x 200ft (down and back 100ft) Sandbag Carry: w/u with 200 4 x 25m x 300 (12-15 sec runs) 2 with front carry and 2 with shoulder Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 28, 2013 Author Share Posted March 28, 2013 032613 SS DB Bench: 3 x 10 x 160 (might be a volume PR) 032713 Deadlift: speed, triples + 80lb in chain 405, 425, 445, 465, 485, 500, 500 Farmers' Hold: wt + double gray (large) and double black (x-large) bands (tension at the top was a ton) sets of 8 sec 195, 205, 215, 225, 235, 245, 255, 265, 275 Ab Pulldown: 2 x 20 x 110 2 x 20 x 140 Prowler / Sled: 5 x 250 / 300 x 100ft each Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 30, 2013 Author Share Posted March 30, 2013 033013 SS Axle Clean and Press: up to 335 x 3 push jerk 365 x 2 clean only Block Clean and Press: w/u with row 175 x 5, 225 x 4, 325 x 3 singles 175, 175, 225, 225, 225, 325, 325, 225 Sandbag Clean and Press: singles 200, 200, 300, 300, 300, 300 2 presses on 300 were not good, 2 were okay -- close if I would have gotten the down call, PR, maybe. tough sandbag Keg Carry / Sled Drag Medley: 310 keg 25m / 700lb sled 25m (47 sec) 310 keg 25m / 900lb sled 25m (54 sec) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 5, 2013 Author Share Posted April 5, 2013 040213 Upper Deload felt beat up 040413 Deadlift: 725 x 5 suit, belt, straps Wanted 6 but I've been feeling like death lately due to the volume on event days. The suit was quite loose -- I was able to put it on in less than 10 sec. I've been at 290 for the past 6 months and just haven't been able to put any weight on :\. Farmers' Hold: 4 x 7 sec x 425 475 x 7 sec 400 x 26 sec Quick Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted April 5, 2013 Share Posted April 5, 2013 Nice holds! What weight are you tying to get up to? I'd have a few things to try if you're interested!!! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 8, 2013 Author Share Posted April 8, 2013 Matt- I would like to be 310, I'll take any suggestions 040713 Yoke: 1000 x 100ft rehband belt only (21 sec) 730 x 20m (7 sec) Farmer's Walk: 345 x 90ft (14 sec) 345 x 20m (9 sec) 205 x 20m (6.5 sec) DB Press: 180 x 3 210 x 2 R 180 x 5R, 2L PR with regular DB Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 11, 2013 Author Share Posted April 11, 2013 (edited) 041013 Deadlift: 5 singles at 475 speed and form Farmers' Hold: 285 + double green (large) bands x 6 sec 305 + double green (large) bands x 6 sec 325 + double green (large) bands x 6 sec 345 + double green (large) bands x 6 sec 365 + double green (large) bands x 6 sec 500 x 6 sec 425 x 26 sec Stretch Edited April 11, 2013 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 12, 2013 Author Share Posted April 12, 2013 041113 Deload SS Axle Press: push jerk 5 x 2 x 225 (1 min rest) speed and form shoulder was bugging me, ugh Push up: 3 x 10 x 2 mini bands Stretch Time for break, I need it. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 28, 2013 Author Share Posted April 28, 2013 042013 Farmer's walk: 375 x 2.2315432 ft Yoke / Keg Medley: 925 x 20m / 330 x 20m in 30 sec some sort of PR Overhead Medley: 250 sandbag / 210 Circus DB / 280 block / 355 axle / 370 log in 65 sec Medley PR Sled Drag: 950 x 20m uphill in 42 sec I forgot to switch between toe and heal push, which resulted in a complete quad muscle failure three times. I've never gone so hard on the sled that a muscle completely gave out on me -- I'll have to push this harder in training to determine how to medigate fatique. Deadlift: Deadlift apparatus + Harley motorcycle + 3 women, one of whom was with child, one holding a microphone, one wearing not much at all + a smallish child + an Australian sheep dog + a box of fruit x 1 Seriously, I don't know what all they put on there but the height was about 15" and guesstimated weight was just over a 1000. Sandbag over bar: 400 x 1 over 49" PR, sorta Quick Stretch 042813 DB Row: sets of 12 20, 70, 120, 170 200 x 12 R, 9 L (no strap rep PR) 200 x 40 (strap) BTN Pulldown: sets of 12 100, 130, 160, 160, 160 Uni. Pulldown: sets of 12 70, 90, 110, 130 messed around with some BB holds but my grip was fried from the DB Row Decline Sit up: 3 x 15 x bw Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted April 29, 2013 Share Posted April 29, 2013 042013 Farmer's walk:375 x 2.2315432 ft Yoke / Keg Medley:925 x 20m / 330 x 20m in 30 secsome sort of PR Overhead Medley:250 sandbag / 210 Circus DB / 280 block / 355 axle / 370 log in 65 secMedley PR Sled Drag:950 x 20m uphill in 42 secI forgot to switch between toe and heal push, which resulted in a complete quad muscle failure three times. I've never gone so hard on the sled that a muscle completely gave out on me -- I'll have to push this harder in training to determine how to medigate fatique. Deadlift:Deadlift apparatus + Harley motorcycle + 3 women, one of whom was with child, one holding a microphone, one wearing not much at all + a smallish child + an Australian sheep dog + a box of fruit x 1Seriously, I don't know what all they put on there but the height was about 15" and guesstimated weight was just over a 1000. Sandbag over bar:400 x 1 over 49"PR, sorta Quick Stretch 042813 DB Row:sets of 1220, 70, 120, 170200 x 12 R, 9 L (no strap rep PR)200 x 40 (strap) BTN Pulldown:sets of 12100, 130, 160, 160, 160 Uni. Pulldown:sets of 1270, 90, 110, 130 messed around with some BB holds but my grip was fried from the DB Row Decline Sit up:3 x 15 x bw Stretch Best log entry I've ever read. The deadlift description was especially detailed!!! Haha Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 30, 2013 Author Share Posted April 30, 2013 Thanks, Matt. Good times. 042913 SS Close-grip Bench: 4 x 10 x 365 Seated Hammer Strength Press: 4 x 10 x 270 I's, T's, Y's / Flyes: 4 x 10 x 15 / 50 Plank: Front 1 min Side 1 min Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 2, 2013 Author Share Posted May 2, 2013 050113 Squat: 525 x 10 no belt stopped there, still dealing with some hip/adductor/knee issues -- ugh Uni Leg Press: sets of 10 90, 180, 270, 320, 360, 410 Adductor / Abductor / Kick Back Circuit: 3 sets of 20 150 / 150 / 100 Uni. Leg Ext. / Uni. Leg Curl / Uni. Calf Ext.: 3 sets of 20 50 / 50 / 330 Ab Machine: 100 x 20, 125 x 20, 150 x 20 Prowler: 6 x 120ft x 200 (20 sec rest) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 4, 2013 Author Share Posted May 4, 2013 050313 SS Swiss bar Rack Bench: ~3 board up to 445 x 7 shoulder was bugging me so stopped there, ugh again Seated Hammer Strength Overhead: 3 x 7 x 360 Tri. Push down: sets of 20 (1 min rest) 50, 60, 70, 80, 90, 100 DB Lat. Raise: sets of 20 (1 min rest) 15, 20, 25, 30, 35 DB Front Raise: sets of 20 (1 min rest) 15, 20, 25, 30, 35 DB Conc. Curl: sets of 20 (1 min rest) 30, 35, 40, 45, 50 Moeller Walk outs: 3 x 30 sec Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 6, 2013 Author Share Posted May 6, 2013 050513 w//u with Calf Ext. Rack Dead: 22" up to 900 x 5 Power Clean: sets of 5 235, 245, 255, 265, 275 Haven't done this in a while. GHR: 5 x 20 x bw (2 min rest) Rev. Hyper: 5 x 5 x 50 (4-1-4) (1 min rest) Pull-through: 5 x 20 x grey band (2 min rest) Ab Pulldown: 5 x 20 x double orange band (2 min rest) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 9, 2013 Author Share Posted May 9, 2013 050813 Pause Squat: no belt, triples 465, 495, 525, 555, 585, 615 (no belt PR) Front Squat: 8 x 3 x 285 (1 min rest) Uni. Glute Cable Ext.: 3 x 20 x 65 Uni. Leg Curl: 4 x 15 x 60 Prowler: 8 x 120ft x 200 Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted May 9, 2013 Share Posted May 9, 2013 Now that looks like one hell of a leg workout! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 11, 2013 Author Share Posted May 11, 2013 Yes, my groin is sore. 051113 SS / DB Straight arm flyes Uni. Hammer Strength Overhead Press: sets of 12 270, 280, 290 Tri. Ext.: sets of 15 100, 100, 110, 110 Preacher Curl: sets of 15 25, 35, 45, 55 DB Lat. Raise: sets of 15 25, 35, 45, 55 Standing Cable Curl: 4 x 50 x 15 DB Front Raise: sets of 15 25, 35, 45, 55 Seated Ab: sets of 15 90, 110, 130, 150, 150 Kept rest times short throughout workout Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 12, 2013 Author Share Posted May 12, 2013 051113 w/u with calf ext. / adduction / abduction / hip mobility Hang Clean: 255 x 5 265 x 4 275 x 3 285 x 5 295 x 4 305 x 3 315 x 5 325 x 4 335 x 3 Wide Stance Straight-leg Good Morning: sets of 8 145, 195, 245 Hammies cramped up so had to stop. DB Row: 205 x 12 R,L (no strap PR) 205 x 40 (strap-on) Plank: front 3 x 30 sec (30 sec rest) side 3 x 30 sec (30 sec rest) side 3 x 30 sec (30 sec rest) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 16, 2013 Author Share Posted May 16, 2013 051413 SS BTN Strict Press: sets of 5 230, 240, 250, 260, 270 6 x 3 x 225 (1 min rest) A number of shoulder rehab exercises.. 051513 Oly Squat: close-stance, oly shoes 5 x 6 x 375 2 x 6 x 410 Uni. Leg Curl: 3 x 15 x 70 Abductor / Adductor / Glute Kick back 3 x 15 Prowler: 6 x 120ft x 250 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 20, 2013 Author Share Posted May 20, 2013 051713 One-Arm Rack BB Press: 5 x 6 x 155 Cable Tri. Ext.: sets of 12 100, 110, 120, 130, 140 Uni. Tri. Ext.: 3 x 15 x 90 Uni. Preacher Curl: sets of 15 25, 35, 45, 55 Cable Hammer Curl: 3 x 12 x 90 Stretch 051813 Oly Squat: 5 x 10 x 300 Deadlift: 585 x 3 610 x 2 3 x 1 x 625 Plate Pinch: 25 x 16 sec 35 x 16 sec 2 x 4 hold and negative x 45 35 x 10 alternating R & L Quote Link to comment Share on other sites More sharing options...
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