Monday, September 29, 2014

Conditioning Day

Saturday was a conditioning day. Did some 100# keg overhead press attempts, but I am not good at getting it up to my shoulder, and my biceps are very bruised.

180# sled drags, 30" rest in between x 4

Hammer curls 25#/hand x 7 x 4

Preacher curls with 30# on the bar x 10 x 3

Body weight: 5x2
Medium Band 10 x 2

Lying tricep extension: 15/hand x 10, 20/hand x 10 x 2

Log clean and press away: 90 x 3, 90 x 5, 110 x 1

1 min sprints on the treadmill, 1 min rest: 8 mph, 8.2, 8.4, 8.4

Catching Up

Friday was a lower body day. We started with axle deadlifts with tires on the bar, so that gives a little bit of a boost.

275x11 in a minute
330x2 -- some kind of PR
215 below the knee 8 x 2

Front squat for speed:

15' keg run + over 48" bar 100# x 5
150# x 3

Those brutalized my biceps. Big ugly bruises.

Finished with some auxiliary leg work.

Friday, September 26, 2014

Overhead Day

Wednesday I had the first of two "split sessions" with Hans, focusing on overhead.

Warmed up with 95x10 behind-the-neck presses

Log clean and press 90 x 1
1 clean + 2 presses - 90
110x2 + some fails

Incline bench with the log: 90x8, 90x5

Then a whole bunch of tricep work, delt work, rhomboid work, and rows.

Wednesday, September 24, 2014

Squatting, mostly

Went in to Strongman after work on Monday.

Back squat:
135x8, 185x5, 200x3x3

GHR with medium band: 10x3

Farmer carries: 130/hand x 2 lengths, 140/hand x 4 lengths

Seated calf raises super set with dumbell lunges, 25# per hand: 10x3

Hammer curls: 25x7x4

Planks: 3 rounds 30 sec front plank, 30 sec side plank, 30 sec other side plank, 3 sec rest

Saturday, September 20, 2014

Strongman Class with PRs

I had a weird allergy attack in the middle of the night last night. Itching palms and feet, throat closing up. Eventually I knocked myself out with an anti-histamine, but it was scary.

Still, I went to Strongman class anyway, and it was a nice small class with a focus on technique today.

Did axle clean and presses, focusing on doing a continental clean, which I really like now that I've practice it some.

Empty bar (78) 1 clean + 5 presses
98 x 1 clean + 5 presses
108 x 1 clean + 5 presses
118 x 1 clean + 3 presses
128 x 1 clean + 1 press -- pretty sure this is a PR
133 x 1 clean

300x1 -- PR

One hand fat grip deadlift
Worked up to 100 on my right hand, left hand couldn't grab it. Women's world record is 140. It is entirely a grip thing, so my giant hands are a big advantage.

Stone series:
90 - 54" 110 - 48" 130 - 44"
110 - 54" 130 - 48" 150 - 44"
130 - 54" 150 - 48" 175 - 44"

Friday, September 19, 2014

Lifting heavy with a cold

Still recovering from a cold, but I did a little better yesterday:

Front squat: 45x10 WU

Farmer carries, 130#/hand x 80' x 4 each with one drop.

Glute ham raises with a medium band: 10x3

Single leg curls and extensions: 55x10x2 for each

Seated calf raises 10x2

100lb keg run 4 lengths (160') x 2

Wednesday, September 17, 2014

F*** this cold

Still have a cold, which is shitty.

Behind the neck presses:
Warm up with the bar

Log press:
failed on 115
105x5, 105x5, 105x4

More behind the neck presses:

85x6, 85x7

Various chest and triceps work.

Finished by carrying the cross. Bleah.