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Old 01-03-2013, 11:36 PM   #1091
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nice lifting
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Old 01-04-2013, 05:55 PM   #1092
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Quote:
Originally Posted by karim275 View Post
nice lifting
Thanks a lot big man!
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Old 01-04-2013, 05:57 PM   #1093
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Friday Conditioning
This was a quick workout today, it was freezing outside, so I went out did some sled work as fast as possible and came in to warm up.

Sled Drags
*all sets 40-50 yards
Sled plus 45 x 10 sprints
*least amount of rest possible

Hang Cleans
95 x 3 x 10
Used these just to make sure the blood was flowing

Deadlift workout tomorrow. Hoping to hit a decent number. I think it is a rep out with 415 goal is 8 reps.
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Old 01-05-2013, 01:02 PM   #1094
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Saturday Deads
My Deads just do not feel good right now, I reset and went light today.felt a little better after this

Speed squats
145 plus average band x 6 x 2

Deads
135 x 5
225 x 3
315 x 2 singles
365 x 1
410 x 2 singles, felt awful
315 x 2 x 12
315 x 3 x 10
Lots of volume to get back on track

Band abductions
3 x 20

Back extensions
2 x 20

Need to get my Deads back on track, going to go very light for a bit
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Old 01-05-2013, 04:44 PM   #1095
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Volume party! Great job gettin it done in the snow.
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Old 01-05-2013, 06:42 PM   #1096
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Originally Posted by jwood View Post
Saturday Deads
My Deads just do not feel good right now, I reset and went light today.felt a little better after this
Hope you can get it figured out Jeremy
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Old 01-06-2013, 01:00 PM   #1097
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Thanks steve, I will get them straightened out. I always do this, I switch to sumo and forget conventional. But now that I am training for strongman, conventional is definitely more important.
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Old 01-06-2013, 01:07 PM   #1098
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Sunday Strongman
Good session today, started off feeling very tight and slow, but got loose and crushed it.

Log Clean and Press
*clean once and press
105x2x5
145x4
175x3
195x2
220x1
230x1
240x1
185 x 3 sets x 5 reps
I like doing multiple sets of log rather than 1 rep out set. I think when I start to get to high reps my form gets bad and I risk tweaking something in my shoulders or back

Tire Flips
couple of warm up flips
10 flips in about 52 seconds, PR
3 sets x 3 flips
This was awesome, fast and smooth. Usually I switch sides after 5 flips, but today I went straight through and beat my last time by about 5 seconds on a day where I did not feel great. Very happy

Sled Drags
1 plate x 2 x about 30 yards
2 plats x 6 sprints x about 30 yards
I really pushed for speed on these and went all out to finish the workout. Felt great, but always need more conditioning.

This week is going to be a serious deload, light volume and light weights. I am going to do db bench tomorrow just to switch it up a little. Nothing too serious.

On a more important note, I am going to start carb backloading this week. I have a much better understanding of the diet this time around and I am confident it will be great. I am more prepared this time around. I bought some coconut oil and extra fish oil. About an hour after I wake up I will have 1-2 teaspoons of coconut oil and then a few hours later have a shake. Lunch for now is going to be hamburger patties, I am going to eat a lot of beef to keep my calories higher. I am going to watch my weight better this time, right now I am at 219 and I do not want to drop below this.

Time to get serious!!
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Old 01-07-2013, 01:19 AM   #1099
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Good luck with the CBL.
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Old 01-07-2013, 06:29 PM   #1100
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Monday Deload Week and CBL
Felt good today, I was pretty sore from strongman. Hit a nice deload day with some good volume. Started carb back loading, I am getting ready to feast on some carbs!!

DB Bench
60s x 10
70s x 10
80s x 10
90s x 10
100s x 2 x 10
Second set was pretty intense

Seated Cable Row
115x2x20
205x4x12
Lats were very sore today, just wanted to get some blood flowing

Klokov Press-light
Bar x 2 x 12
65 x 12
85x12
65 x 12
Shoulders were feeling a little beat up, just enough to loosen them up

BB curls
75 x 20, 17, 16

Band Pushdowns
Light Band x 3 x 20-25

Hammer Curls
25s x 2 x 15

Single Arm Pushdown
50 x 2 x 12

Band Pull A Parts
mini x 2 x 20

Felt good just to really loosen up today. I started with eating coconut oil in the morning, very weird texture. Felt like I was eating candle wax, but it really did keep me full for a long time. Good stuff.

Looking forward to crushing this CBL, as long as my weight stays up I will continue to utilize it and hopefully slowly gain some mass
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