The road to 231.4 LW Strongman Nationals and beyond

[austin.j.taylor]

7 minutes on the bike to warmup
foam roll and stretch (it bands were really tight today)

Deadlift:
135X5
165X5
205X5
250X3
315X5(add straps)
330X5
350X>5 (GOT 8)

Rack Pulls:
405X3X5(with straps)
*I had the bars in the rack a touch too high. Ended up pulling from a touch above the kneecaps. I will adjust them down a notch for next week.

DB Shrugs:
70'sX10
80'sX10
90'sX10

DB Hammer Curls:
10'sX2X15

Cardio:
2 mile walk on the treadmill ramping up to 4.0 mph, 30 minutes

Notes: I am 90% sure deadlift was a PR. I know my best 5rm was 365 prior to surgery. I really dislike using straps, but I need to let those bicep tendons heal up. I did the hammer curls simply to get blood to flow in the area. Tomorrow will be clean and press day. I will only clean once per set to let things heal up a touch.

[mab54]

Great job on the PR, bicep feeling any better?

[storm1507]

Good job on the deads Austin.

[austin.j.taylor]

Originally Posted by mab54

Great job on the PR, bicep feeling any better?

Feeling a touch better everyday.

Originally Posted by storm1507

Good job on the deads Austin.

Thanks Storm!

10/13/2011 Clean and press day

Clean and Press(clean once and press for reps):
95X5
115X5
135X5
140X5
150X5
160X5

1 arm DB Rows:
35'sX3X12

Push Ups:
BWX4X10

Notes: Not a great effort today, I am trying to work around my sore bicep (which feels much better, but not 100% yet). I feel pretty worn out. I give this workout a C+

[austin.j.taylor]

I weighed in at 253 this morning. Trimming down is going really well. I am hoping to have a great diet weekend and be in the 240's next week.

[Abaddon]

A session is a session Austin. Well done. I hope that bicep is 100% ASAP.

[austin.j.taylor]

So I took Friday off squats just because I felt really run down. I started some home improvement projects and moved a lot of excess crap to my storage shed. I got my new hardwood floor installed in my kitchen and got a new stove. The unfortuneate part is due to all the moving and working, I wasnt able to eat very good at all. I also couldnt make it to events training. I pretty much put back on all the weight I lost last week, but once I get back to the diet, I am sure I will be able to be where I was. I feel really bloated this morning as I type this. Time to move onto this weeks training. Its my "3" week, my favorite week of the 5/3/1 scheme.

[BendtheBar]

I need a new floor for my kitchen. How long did the hardwood take to install?

[austin.j.taylor]

Originally Posted by BendtheBar

I need a new floor for my kitchen. How long did the hardwood take to install?

It took about 6 hours in total. But we also did a closet and the top of the basement stairs which took a lot of cutting. So all in all a pretty decent project.


10/17/2011 Push Press, log press, and stuff

7 minutes on bike to warm up
rotations and stretches

Strict Press:
95x5
115x5
135x5
175x3

Push Press:
205x3
215x3
225x>3 (GOT 4)

Log Press:
90Xsome
160X5
195X3
220XFail (Got it cleaned, almost got it locked out)

FacePulls:
90X3X10

10 minutes walk at 3.5 mph on a 3 degree incline

Notes: I damn near locked out the 220 log after all the prior pressing. I got it out in front of me just a touch otherwise I would have had it. It felt like it weighed a ton sitting on my chest. I give this workout an A-. I remember a few months ago I was dreaming of two plated push presses and now I am repping them.

[Abaddon]

I remember a few months ago I was dreaming of two plated push presses and now I am repping them.