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Old 04-01-2012, 04:02 PM   #381
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Great work as always JW!
Thanks big man!!
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Old 04-01-2012, 04:06 PM   #382
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Sunday Dynamic Strongman work
Not sure what to call this, but I focused on speed and conditioning so I will label a dynamic strongman day. It was fun and quick. Probably only 45 minutes, kept the rest periods very short!

Tire Flips
Couple warmups
10 sets x 3 flips
As fast as possible, really pushed for speed

Sledge Hammer
4 sets x each side x 15 swings a set
one set straight overhead x 10, not sure I like this one

Sprints
6x40-50 yards
Did not really go all out, just wanted to stretch the legs.

Tomorrow is the first day of my predator diet. I am going outside now to grill up some chicken for my lunches. Dinners will be focused around beef, so I can really get some calories. Gonna make enough to get me through most of the week. Looking forward to this experiment.
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Old 04-01-2012, 04:41 PM   #383
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That pred diet looks great, I am a fan of any diet with chicken wings in it! nice speed work too.
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Old 04-01-2012, 08:08 PM   #384
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Not sure what to call this
How about 45 minutes of devastation?
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Old 04-02-2012, 07:12 PM   #385
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Monday DE Bench
First day of predator diet, so far so good. I have the typical flushing out of a low carb diet. Energy levels were good today. I am sure it will hit me in a few days.

Speed Bench
warm up 135x 2x5, 185x2x3
185 plus 60 lbs of chain x 2x3
185 plus 100 pounds of chain x 6x3
This was probably a little heavy, but I think that is good to do every once in a while. Almost like a rep day but pushing for speed.

Standing Military Press
*all sets plus mini bands
95x5
115x5
135x4,3
95x6
These got difficult, fast!

Neutral Grip Lat Pulldown to chin
205x12
250x4x8

Tate Press
55s x 3x8
55s x 12, really wanted to push this set

Pull Ups Super Wide
BW x 3 x 8

Banded Tri Extension
Monster mini x 3 x 20

That is it, overall great training session. I have this nagging irritation in my elbow. I think I should hold off on the cleans this week, but I will see how I feel come the end of the week.

First day of predator diet over and I survived. When my energy levels start to crash in a few days, I might throw in some fat burners or just a caffeine pill. I just do not like coffee. Tomorrow will be the test, ME squats!
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Old 04-03-2012, 07:14 PM   #386
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Tuesday ME squats, solid!!
Hit an awesome number today on Cambered Bar squats, really like these.

Cambered Bar Squats w/ Box
150x2x5
245x3
295x3
335x2
385x1
425x1
475x miss, I think I did it, but my spotter touched my chest a little, started to go forward
475x1 PR!! Huge Number, 25 pound PR crushed it!
385x3 easy

Cambered Bar GMs
150x10
200x3x8
Really tried to go deep on these

KB Swings
100 x 4 x 10
Really got the hang of these now, and they tore me up

Abs on GHR
4 x 20

DB shrugs
100s x 2 x30

That is it, this really zapped my energy. Probably starting to go into the low carb low a little bit. Hoping I break through tomorrow. Probably playing some basketball again tomorrow, should be nice weather. Thursday I am thinking some board pressing, probably 2 board.

Feeling good on the diet so far, definitely losing some bloat and will probably start to see some abs in the next couple of weeks!
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Old 04-03-2012, 07:40 PM   #387
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I'd say you crushed it. Congrats!
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Old 04-03-2012, 08:27 PM   #388
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I'd say you crushed it. Congrats!
Thanks steve, I am hoping the huge influx of protein I am getting will really help my body.

I already feel less bloated and more comfortable.
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Old 04-04-2012, 08:33 PM   #389
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So I think my body was switching over into fat burning mode tonight.

I played basketball again and I just felt really weird and out of it. Not to mention I could not hit a shot to save my life, haha. It could have been the fat burner I popped this afternoon. But I think it was the combination of day 3 of no carbs and maybe too much stimulants. My body gets very sensitive to stims when I drop carbs. Good to know, feeling better now, but still jacked up tired feeling. Hope I can fall asleep tonight.

Back to training tomorrow. Another note, my body felt much better on the court tonight, just to get my skills back, wow.
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Old 04-05-2012, 12:17 AM   #390
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You really moved some big ass weights!! Great session, congratulations on the PR!
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