carusom1 Posted July 8, 2013 Author Share Posted July 8, 2013 070113 SS Bench: 445 x 5 medium grip BTN Strict Press: 285 x 10 Banded Tri. Ext. Double Fisted Cable Face Pull: 2 x 20 x 90 DB Conc. Curl: 3 x 20 x 45 Great time training in Fargo -- really miss the environment and crew! 070713 Deadlift: 3 singles at 765 Raw PR, Volume PR Squat: 3 x 3 x 425 Sled Drag: 8 x 200 x 200ft Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 12, 2013 Author Share Posted July 12, 2013 071013 Front Squat: triples 145, 235, 255, 275, 325, 345, 365, 385, 400, 400, 400 Took some time to get the bar in a comfortable position. Once I did the weight moved fast on all sets. Prowler: 3 x 3 clusters x 240 x 120ft (7 sec rest) 49 sec, 48 sec, 44 sec Stretch 071113 SS Pause Bench: 3 x 3 x 425 (PR) Close grip 3-board Bench: 3 x 6 x 455 PR Dips: 3 x 10 x bw+65 (bw PR) Lat Pull Facing Out: 5 x 12 x 130 Lat Pull strict: 4 x 12 x 200 Scapular Retractions: 3 x 12 x medium band Ab bridge: all 30 sec front, side, side, front Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 13, 2013 Author Share Posted July 13, 2013 071313 SS w/u w/ axle clean and press 275 x 3 Keg Press: all one motion 200 x 2 225 x 2 250 x 2 2 x 2 x 275 PR Giant Farmer's: 11" diameter / 7' long 125 x 120ft x 1 turn 225 x 120ft x 1 turn 275 x 80ft These farmers are crazy hard, just what I need. Wheelbarrow Medley: 250 keg x 80ft / 275 x 60ft / 300 keg x 40ft all loaded in wheelbarrow, then wheelbarrow back 80ft (58 sec) Stones: all to 59" 170 x 5 2 x 5 x 250 (one pick, back down, load again) 2 x 5 x 270 (one pick, back down, load again) The load felt fairly easy but the weight was light. My plan in the off season was to use a squat that would help improve my loading, since it's usually the limiting factor. Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 16, 2013 Author Share Posted July 16, 2013 071513 Oly Squat: high bar / oly shoes / no belt triples 55, 145, 235, 325, 375, 425, 475, 525 speed: 285, 285, 335, 335, 385, 385, 400, 400, 400, 400, 400 pause: 435, 435, 435 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 17, 2013 Author Share Posted July 17, 2013 071613 SS Log Press: from rack 5 x 2 x 330 cluster 4 x 4 x 4 x 330 (20 sec rest) volume/cluster PR Banded Wide Grip Face Pull: 4 x 20 x mini Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 21, 2013 Author Share Posted July 21, 2013 Thrusday I was hurting pretty bad so it ended up being a pseudo bodybuilding day. Mens physique here I come... 072013 SS Keg Press: all one motion 275 x 4 250 x 4 Yoke: 80ft runs 300, 500, 700, 800, 900 (13 sec) Sled Drag: 80ft 400, 600 Stone Carry and Load: carry was ~13ft, loaded to 54" platform, singles 240, 280, 300, 330, 330, 330, 350, 350 this is going to be a challenging event Stretch 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 21, 2013 Share Posted July 21, 2013 Thrusday I was hurting pretty bad so it ended up being a pseudo bodybuilding day. Mens physique here I come... 072013 SS Keg Press: all one motion 275 x 4 250 x 4 Yoke: 80ft runs 300, 500, 700, 800, 900 (13 sec) Sled Drag: 80ft 400, 600 Stone Carry and Load: carry was ~13ft, loaded to 54" platform, singles 240, 280, 300, 330, 330, 330, 350, 350 this is going to be a challenging event Stretch I'll help you pick out some posing trunks buddy. May I suggest purple? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 24, 2013 Author Share Posted July 24, 2013 Doesn't physique wear some kinda board shorts or something. That's good cause my quads are way under developed. 072313 SS Log Press: 5 x 2 x 350 cluster 350 x 4 x 4 x 4 (30 sec rest) PR Banded pull apart w/ isometric contraction Banded Scapular Retraction w/ isometric contraction super-set each 5 x 20 x mini and medium, respectively Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 25, 2013 Author Share Posted July 25, 2013 072413 Front Squat: 5 x 2 x 415 cluster 3 x 2 x 2 x 425 (30 sec rest) no belt Prowler: 8 x 120ft x 270 (rest 1 min first 3, then 30 sec last 4) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 27, 2013 Author Share Posted July 27, 2013 072713 SS Axle Clean and Press to warm up; up to 295 x 2 Farmers': 275 x 80ft 3 x 295 x 80ft cluster 275 x 80ft x 80ft x 60ft (30 sec rest) Stones: to 59" 5 x 2 x 330 cluster to 54" 4 x 3 x 300 (rest 30, 30, 120) Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 30, 2013 Author Share Posted July 30, 2013 072913 SS Dead Bench: 8 x 1 x 365 (1 min rest running) close grip Dead OH Press: close grip / start at top of head 330 x 6, 340 x 6, 350 x 6 EZ Bar Curl: 45 x 60 PR Push up: 35 x bw + 2 mini bands PR Plate Halos Scapular Retractions Pull aparts Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted July 30, 2013 Share Posted July 30, 2013 072913 SS Dead Bench: 8 x 1 x 365 (1 min rest running) close grip Dead OH Press: close grip / start at top of head 330 x 6, 340 x 6, 350 x 6 EZ Bar Curl: 45 x 60 PR Push up: 35 x bw + 2 mini bands PR Plate Halos Scapular Retractions Pull aparts Stretch What is a Dead Bench/OH Press? Nice work on the curls!!! Quote Link to comment Share on other sites More sharing options...
dpc Posted July 31, 2013 Share Posted July 31, 2013 072913 SS Dead Bench: 8 x 1 x 365 (1 min rest running) close grip Dead OH Press: close grip / start at top of head 330 x 6, 340 x 6, 350 x 6 EZ Bar Curl: 45 x 60 PR Push up: 35 x bw + 2 mini bands PR Plate Halos Scapular Retractions Pull aparts Stretch What is a Dead Bench/OH Press? Nice work on the curls!!! I think I was watching a video somewhere where someone were talking about "dead benches" as stopping the bar completely before coming back up with it. Maybe? Or he is actually lifting with dead bodies. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted July 31, 2013 Author Share Posted July 31, 2013 Dead is concentric only. Also, I refer to this movement as rack (press). 073013 Deadlift: 8 x 3 x 440 Didn't have much time to train so worked on speed and technique. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 1, 2013 Author Share Posted August 1, 2013 073113 Giant Farmer's Hold: 350 x 15 sec 5 x 15 sec x 255 cluster 255 x 15s x 15s x 5s x 5s x 5s (20 sec rest) The thicker handle gave me a huge forearm pump. Much more difficult stress with the giant farmers. Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 5, 2013 Author Share Posted August 5, 2013 080313 Log Press: clean once 370 x 6 Not sure why but legs felt really shaky, which was weird. On the good side all the presses felt very easy. Yoke: 850 x 75ft (13 sec) Keg / Wheelbarrow Medley: 250 x 75' / 275 x 50' / 300 x 25' / 300 (load only) / wheelbarrow x 75' (1:24 sec) Goal is to take this time down to a minute. Stone Carry and Load: 320 / 340 / 340 carry 20' load at 56" Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 7, 2013 Author Share Posted August 7, 2013 080613 Power Clean: S-cubed bar 2 x 250 x 5 Deadlift: 700 x 2 cluster 600 x 4 x 3 x 2 (25 sec rest) belt and straps Giant Farmer's Hold: 385 x 15 sec Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 8, 2013 Author Share Posted August 8, 2013 080713 SS Dead Bench: 385 x 1 / 405 x 1 / 425 x 1 / 425 x 1 (90 sec rest) Log Press: out of rack 267 x 6 312 x 5 2 x 2 x 355 380 x 2 Banded Rear-delt pulls / Scapular Retractions Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 9, 2013 Author Share Posted August 9, 2013 080813 Front Squat: 2 x 5 x 445 (might be a rep PR, been a long time) The squat is easy but I'm having a difficult time holding the weight up without cutting off circulation. Giant Farmer's Hold: cluster 280 x 15s x 15s x 15s (45 sec rest) These are starting to feel more comfortable. Just getting some work in but trying not to push it since I'll do it multiple times a week. Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 14, 2013 Author Share Posted August 14, 2013 081313 Deadlift: 725 x 2 cluster 640 x 4 x 3 x 2 (35 sec rest) Giant Farmers' Hold: 400 x 12 sec cluster 285 x 12s x 12s x 12s x 12s (30 sec rest) PRs on this implement, much better than last week Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 15, 2013 Author Share Posted August 15, 2013 081413 SS Close-grip Dead Bench: singles 410 440 465 490 PR Log Press: 290 x 5 335 x 5 4 x 2 x 380 400 x 2 Banded Scapular Retractions Banded Pull aparts Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 17, 2013 Author Share Posted August 17, 2013 081713 Log Clean: 400 x 2 Yoke Hold: 1025 x 30 sec PR Tried for some farmers but my achilles is still bothering me too much -- need to get this fixed. Medley: 275 keg 75' / 300 keg 50' / 275 sandbag 25' / 950 sled x 50ft, drop 275 and finish remaining 25' need to improve conditioning Sled Drag: 700 x 75' (19 sec) 950 x 75' (39 sec) not bad, and sans climbing shoes Stones: to 59" 200 x 3 275 x 3 300 x 1 355 x 1 385 x 3 misses at the lip to 54" 385 x 1 355 x 2 and 2 misses at lip 355 x 2 and 1 miss at lip most of the misses were a result of the stone sticking to my shorts quite badly, making the load difficult. A guy needs a shirt that will hold tack and not stretch down, like canvas or something. And shorts that will resist holding tack, like... Got to train with the new pro, Dimitar, who is in town for a few weeks. Nice guy and strong dude. Stretch Quote Link to comment Share on other sites More sharing options...
MattM Posted August 18, 2013 Share Posted August 18, 2013 Nice work man! Looks like a long workout haha Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 21, 2013 Author Share Posted August 21, 2013 Yes, I was very tired after that one 082013 Deadlift: 765 x 2 cluster 680 x 4 x 3 x 1 (50 sec rest) had a hard time breathing at the end Quote Link to comment Share on other sites More sharing options...
carusom1 Posted August 22, 2013 Author Share Posted August 22, 2013 forgot yesterday started with cleans 2 x 4 x 275 082113 SS Log Press: 310 x 6 3 x 2 x 355 2 x 2 x 380 400 x 2 425 x 2 Banded Scapular Retraction -- purple Banded Pull apart -- mini 3 x 30 Stretch Quote Link to comment Share on other sites More sharing options...
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