Chalk, Nose Tork, And Steel

[MattM]

Haha!! Today I thought about doing some jump rope and stuff before bench... But then I realized the walk from my car to the door probably was enough

[carusom1]

Squats and Stones look really good.

Hope the trap is feeling better. Once it heals, it might be worth going to see Eric to work out the scar tissue.

Nice job "chesting" the stones all the way. James must have warmed up some Spider Tack and dispensed it all over you chest, to keep the stone from slipping.

[strongman1]

Thanks Mike.

That's a good idea about going to Eric, I'm going to do that soon. If there's anyone who can rub one out on my trap, it's him.

Yea, James and I are definitely rubbing warm gooey spider tack on each others' chests. He claimed it was product research.

9/30/13 - mon

Axle

out in the street to simulate a contest, which is harder for me w/o being able to look at the ceiling

1 x 255.

255 miss

1 x 245

2 x 225

3 x 225

Strict Row

1 set

Pullups

1 set

Banded Pushup

1 x 8

Band Pull Aparts

TKE

3 x 15 x blue band

whorrrrible session today. down a couple more pounds though.

[strongman1]

10/3/13 - Thurs

Car Deadlift

2 x 515

Deadlift

1 x 10 x 475 - touch/go, not much bounce

6 x 3 x 415 - with a little shrug at the top

Cable Face Pulls

3 x 15 x 100

Ab Rotation / Ab Wheel

3 x 20 x black / 2 x 15

Trap/neck started to hurt on the car dead, but felt fine with standard deadlift so happy about that.

Edited October 4, 2013 by strongman1

[strongman1]

correction. speed deadlift above was 6 x 3 x 425

10/5/13 - sat

MM

Frame Carry

40' x 460

40' x 560

40' x 640 - 11.x sec

80' x 460 - up driveway

Stones

over 54" bar

singles 230, 265

carry 12' x 310

carry medley 12 x 230, 265, 345miss

load 265 x 57", 310 x 52"

Prowler

200' x 270 - tough

Edited October 6, 2013 by strongman1

[strongman1]

10/7/13 - Mon

Axle

1 x 220

1 x 240

1 x 260

Bench

3 x 10 x 225

(ss with)

Pullups

4 x 6

TEE

4 x 12 x big blue band

(ss with)

Ab Rotation

3 x 20 x black band

DB Curls

1 x 25 x 25

Band Pull Aparts

1 x 40 x black band

[strongman1]

10/9/13 - Wed

MM

Deadlift

1 x 1 x 405

1 x 1 x 455

1 x 5 x 495 - touch/go. straps.

speed

3 x 3 x 405 - dead stop. 2-3 min rest

Ab Wheel

1 x 15

1 x 8 x 25 - bumper on back

1 x 5 x 55

1 x 10

DB Row

1 x 6 x 115

1 x 6 x 165

1 x 10 x 165 - straps

Still dieting. Been stuck at 258 for a bit though. Want to be within cutting range of LW.

Edited October 10, 2013 by strongman1

[strongman1]

10/12/13 - sat

Frame

2 x 40' x 460

Keg / Frame / Prowler Medley

Keg 40' x 160, 20' x 230, Frame 60' x 460

Keg 40' x 160, 20' x 230, Frame 60' x 460, Prowler 80' x 90

Keg / Sandbag Medley

Sandbag 160' x 75, Keg 80' x 160

Keg 80' x 230, Sandbag 200' x 75

Keg 160' x 160

Keg 80' x 160

Tried some new back rehab stuff I learned from a PT. It might've been a coincidence since today was the first time I tried it, but my back felt great today. Usually the kegs are very painful to pick up. Today it was fine. I'll find some info about this and post it if it continues to help.

[strongman1]

Back to logging. Had some time off, went to Texas to watch JDef at Nationals. Congrats to him on his podium finish! Then in Vegas for work.

10/26/13

Squat

3 x 405 - no belt

2 x 455 - belt

GHR

5 x BW

Felt something in my low back on the GHR. Then for 3 days after it was hurting bad. Standing, sitting, walking, laying all hurt pretty bad. Lifting was out of the question. It was miserable getting out of bed, putting on socks, getting in my truck, sitting at work. Had it looked at by Eric, then adjusted by Tom. I think its related to my sacrum issue. Possibly from over extending my low back on the GHR.

10/30/13 - Wed

Back still pretty tender, but needed to do something. This was the first day my back seemed to improve, not a lot but going in the right direction.

Bench

3 x 8 x 225

all done paused, and with feet up on bench

DB Rev Fly

on incline bench

2 x 15

Ab Rotation

2 x 10

Edited November 3, 2013 by strongman1

[strongman1]

11/2/13 - Sat

Lat Pulldowns / Band Pull Aparts

3 x 8 x 230 / 3 x 20

DB Lunge / DB Single Leg SLDL

3 x 8 x 35 / 3 x 8 x 35

DB Curls

Plate Pinch

Ab Rotation

2 x 10

Ab Bridge

2 sets x front / side / side

Back is improving. Not ready for anything heavy yet. Don't have a normal ROM yet on the SLDL or leg swings.

[MattM]

I'm glad to hear the back is on the mend!

[strongman1]

Thanks, Gent!

11/6/13 - wed

Bench

4 x 295 - quick pause

9 x 245 - pause

Deadlift

plate, quarter up to:

4 x 365 - testing back, this was ok

Ab Rotation / Band Pull Apart

2 x 15 x black / 2 x 25 x black

TKE

2 x 15 x big blue

Back is still improving, still stiff and sore during the day, but no pain on the deadlift today which I didn't expect.

[strongman1]

11/9/13 - sat

MM

Box Squat

15" box

3 x 405

2 x 455

all no belt. I pretty much never go no belt, and it shows.

Deadlift

3 x 3 x 405

Planks

2 sets, front and side

Ab Rotation

Cable Row - strict

2 x 8 x 230

Incline DB Rev Fly

2 x 10 x 45

Plate Pinch

a few w/ 25s

35s with left

Back continues to improve. Trying a new breathing technique, could be helping stabilize my low back. We'll see when it gets heavier.

[strongman1]

11/12/13 - Tues

Log

5 x 210 - c&p each

not really pushing it on the log. leaning back isn't feeling great.

Strict Press

5 x 135

5 x 155

5 x 175

5 x 185

6 x 165

Cable Face Pull

1 x 15 x 90

1 x 15 x 110

Ab Rotation

2 x 15 x purple

DB Rev Fly

2 x 15 x 25

[MattM]

11/9/13 - sat

MM

Box Squat

15" box

3 x 405

2 x 455

all no belt. I pretty much never go no belt, and it shows.

Deadlift

3 x 3 x 405

Planks

2 sets, front and side

Ab Rotation

Cable Row - strict

2 x 8 x 230

Incline DB Rev Fly

2 x 10 x 45

Plate Pinch

a few w/ 25s

35s with left

Back continues to improve. Trying a new breathing technique, could be helping stabilize my low back. We'll see when it gets heavier.

What kind of breathing technique are you using?

[strongman1]

Here you go, gent:

http://youtu.be/-kkCNXecfYE

11/14/13 - thurs

Deficit Deadlift

4" platform

2 x 6 x 405 - no belt, DO

Pullups / Ab Wheel

1 x 8 - Neu / 8

1 x 7 - Sup / 8

1 x 7 - Pro / 8

Ab Rotation

2 x 20 x black

[strongman1]

11/16/13 - sat

Box Squat

15" box

2 x 455

1 x 495 - belt and wraps

not a max, just wanted to see how the back would handle it. pretty good. next day was a little stiffer than normal.

Arm over Arm Sled / Prowler

80' x 90 / 80' x 90

80' x 270 / 80' x 270

40' x 450 / 40' x 360

Plank

Side bw x 60s

Side 25 x 60s

Front bw x 60s

Front 55 x 45s

Ab Rotation

Back is almost back to normal, whatever that is. Now, need to keep it healthy and make some real progress.

[strongman1]

11/18/13 - mon

Log

2 x 200

2 x 220

240 x bail - not feeling heavy, but my form was horrible, i could tell if I'd press it out I'd tweak my shoulder.

2 x 220

Strict Press

4 x 135

4 x 155

9 x 165

Aside from the last set of the day, felt pretty bad.

[strongman1]

11/21/13 - thurs

lifting out of town

Deficit Deadlift

~4" of mats

2 x 405

2 x 455

all no belt, DO

SLDL

3 x 8 x 225

Leg Curl / DB Rev Fly

3 x 8 / 3 x 12 x 30

Cable Ab Rotation

12 x 30

12 x 50

12 x 60

I like this better than the band stuff I normally do

Cable Row - Strict

8 x 165

8 x 205

8 x 255

DB Shrug

8 x 80

8 x 100

8 x 140

Stretch, PRI back stuff

[strongman1]

11/23/13 - Sat

MM

Cambered Bar Box Squat

+ orange short bands ~120 at top

7 x 3 x 290 - 2-3 min rest

Pullups

10 - neut

8 - sup

7 - pro

TKE

3 x 15 x blue band

Back was a little sore from DL 2 days ago, but felt good to do these squats.

[strongman1]

11/25/13 - Mon

Dead Bench

-unracked bar, lowered bar to pins at chest level, pause/relax for 3s, then press. probably not the true Dead Bench setup, but when I start at the bottom I can't get in the correct position, and it tears up my shoulders. doing it this way saves them.

3 x 225

3 x 255

3 x 285 - hard

Strict Press

4 x 135

4 x 155

7 x 175

(superset with)

Cable Face Pulls

3 x 15 x 90

Ab Rotation / Band Pushups

3 x 10 x red band / 3 x 10 x black band

3 rounds of this:

-Treadmill - 2min x 45lbs x 5% incline 3mph

-short break

-Jump Rope

[strongman1]

11/27/13 - wed

Deficit DL

-on 2 1/4" platform

10 x 405 - no belt, added straps around rep 6

had to lower the platform a bit today, was feeling inflexible and it was a little irritating to my back

Rope Pullups

4, 5, 5, 6

Cable Row / Ab Wheel

6 x 230 / 6

8 x 280 / 10

8 x 280 / 10

Jump Rope & Treadmill

30-50 reps w/ some double unders / 2 min x 4% inc x 3 mph

4 rounds of this

[strongman1]

11/29/13 - Fri

Jump Rope & Treadmill

doing double unders every 5 jumps or so, until I did 10, then treadmill 2 min x 6% inc x 3 mph

5 rounds of this

19 min

'Ceps

Neck

Band Pull Aparts

11/30/13 - Sat

Cambered Bar Box Squat

15" box, purple bands doubled ~170 at top

6 x 4 x 295 - belt, sleeves. 3 min running time.

Single Leg SLDL

3 x 8 x 135

Barbell Row

3 x 8 x 255

Plank

front 30s x 55

side 30s x 30

Barbell Ab Twist

1 x 10 x 25

2 x 10 x 50

1 x 10 x 25

Played with the 50lb slam ball

[carusom1]

11/25/13 - Mon

Dead Bench

-unracked bar, lowered bar to pins at chest level, pause/relax for 3s, then press. probably not the true Dead Bench setup, but when I start at the bottom I can't get in the correct position, and it tears up my shoulders. doing it this way saves them.

This is a good way to do dead bench. I hate starting in the bottom position for any lift as the form gets way off.

Conditioning looks good.

[strongman1]

Thanks Mike! I remember you doing pin presses a long time, overhead or bench, and I thought it looked pretty good.

12/2/13 - Mon

Dead Bench

3 x 225

2 x 245

2 x 265

1 x 285

2 x 305

Strict Press

4 x 195

Pullups / Band Pushups / DB Windmill

5 / 4 x black / 5 x 30

5 / 8 x black / 5 x 40

5 / 12 x black

Ab Rotation

2 x 15 x black band

Glutes and hams were very sore from cambered bar squats, and the low back was just fine, so that is working well. Going to keep doing those squats because I rarely find something makes my glutes that sore.