Patrick's man-diary [Archive] - Physical Advancement

Patrick McGuffin

05-17-2005, 12:53 AM

ok here we go today was my first leg workoutand it went something like this
dl 245x10(warmup)335x3x3 felt good
bent over rows 145x3x7 to east next time need to jump up 20-30lbs
rack pulls 360x3 to light went up to 415 2x3 went for third set got to second rep before grip started going out (need to work on that) did third rep
then i went to do squats and warmed up with 225 for 10 then went to 315 and did 3x6 (ugh im not used to squats anymore) :eek:

the day went pretty well, and i seemed to impress a few people as i was invited to a powerlifting meet! :cool:

Patrick McGuffin

05-18-2005, 07:30 PM

ok today i didnt really get verry far in my training, i was supposed to do cleans, snatches, ohp's inclines and whatnot but i never got past the cleans

cleans
155x3 (warmup)
185x3
205x3x2
and up till this point all was going well untill, "it", came along ,211 just sitting there waiting to be cleaned, so, i had to. now this was more than i ever cleaned (as a matter of fact 205 was the most i ever cleaned and that was earlier in the workout) and it was just telling me i had to do it , but it looked really heavy and every time i went for it i hesitated(dont you hate that) and i was trying on and off for about an hour, hesitating every time, until one of the guys gave me some $#!& and i got phsyced up and finally did it. by this time i realized i did not have time to really do anything constructive, so i worked on my form for the remainder of the time (i have terrible form, i never get under the weight , i always try to pull it all the way up)
EVIL!!!!!EVIL!!!!!!
ps. i got another person interested in strongman

Patrick McGuffin

05-20-2005, 07:11 PM

today i went back and did wadnesdays workout because i didnt get to it and i dont have any impliments to train with yet

snatch 3x3x115 (verry light just working on form)
mp 5x3x165 (had to use leg drive on last set to finish)
db incline 3x9x70 in each hand ( to tired to use 90's today)
cleans (did not do sets or reps just worked on form , probably did 20 total)
bp 225x3 just messing around (and showing off) not to hard
squats 225x6 315x6x2 (once again mainly working on my form)

good day but still had more in me

Patrick McGuffin

05-23-2005, 01:59 PM

today during weight lifting we got a new routine
did
power cleans 3x6x175
military press 3x6x155 (new pr) :)
lying tricep extensions 3x3x115
push press 3x6x165 (worn out after mp's)
str. l deadlifts 3x6x45 (used plate, saving it for later today with dl routine)
leg curls 3x6x120
lateral raises3x6x30lb dbs
overall i like this days cycle now im going to actually try in class during this cycle
later i will post my deadlift routine, which will be shorter than last weeks :)

Mike Westerling

05-23-2005, 02:24 PM

If you are looking to buy implements but are cheap (like me) and you want to make your own let me know if you need any advice. I built all my own implements except for 6 atlas stones. (I made one but it was too much of a pain and I got a good deal on a set off ebay). And the cost was about 40-80 bucks per implement. I could have made them even cheaper but I bought all my supplies at Home Depot. The conans wheel set up cost me: 25 for the trailer hitch, 25 for the pole (arm) and 15 for the post (stand) and 10 for the cement. The tire was free.

Patrick McGuffin

05-24-2005, 12:42 AM

ok today after school i had the most amasing lifting day , went like this, walked in, loaded bar until i couldent fit anymore weights(rubber,355ish), did 3 reps and walked out , total time just over 1minute :D now about impliments, right now im looking at making the farmers, and now that i saw your conan wheel, probably one of them(i like that alot), at my moms house they have all kinds of trailer parts and metal pipes,tubes and beams i could use, i'd just have to work it off (it'd still not cost any though!), i too have access to a toyota too pull( or a 37 foot bus if i got really ambitious,probably not), as soon as i get a harness,where can i get one on the cheap??that and i noticed heavygrips was having a sale so i will probably buy some gripers, and find a keg, how did you go about making the farmers equipment?? you got quite the steup so i figure you'd know(i can get the steel for close to nothing)

Patrick McGuffin

05-24-2005, 12:44 AM

do you have a log??? that is the only thing i can think of that i would be spending a lot of money on.

Mike Westerling

05-24-2005, 02:56 AM

http://jva.ontariostrongman.ca/TITEFW.htm

Here's where I got the directions for the farmers walk. Worked out great. I actually bought a log from total performance sports (I forgot about that, the only thing I spent over #100 on) and I got the Ironmind draft harness from my wife as a christmas present. There are actually a few sites that gave directions for a wooden log. I'll see if I can find them for you if oyu want. Looked like too much of a pain for me though.
-Mike

Patrick McGuffin

05-24-2005, 08:37 AM

if its not to much trouble, the log is the only thing i found that would be real expensive :)

Mike Westerling

05-24-2005, 08:54 AM

http://www.ontariostrongman.ca/Resources/training/basic_primer.html

There is also a set of directions for a metal log.

Patrick McGuffin

05-25-2005, 06:37 PM

today i had an amazing leg workout!!
dl's
265x6(w/u)
355x6x2 (2 sets of 6)
high pulls
135x6x2
squats
no need for w/u
315x6x2 , failed on the last rep!! amazing how my legs felt!
bench
205x6 ran out of time so i didnt complete it

then i went in the weight room later to mess with my clean and press
cleans
200 for singles 10 reps
p. press
200 twice
db inclines
75(x2) x6x3
did light shoulder execises and some snatches here and there because my triceps are toast from monday,i need to keep on track from now on!

Patrick McGuffin

06-05-2005, 01:12 PM

yesterday i went up and trained with Grant Higa,and a couple others such as Steve Spellman and Robbie Walden( aka. mini marunde) and a few other guys and it was great, i warmed up with axle clean and press
135x7,135x5,155x5,155x3,185x3,185x1, after that my grip went out when ever i tried to clean anything heavier
tire flip w/695lb tire 2flips,2,3,2,grant made me try a different position on ther tire,3 flips alot easier(exept i was tired)
thick handled farmers 200ishx50ft, my grip in my left hand went out 2 or 3 times and by this time i realised my grip needed some real improvement
yoke walk 180+impliment(mo clue how heavy) 50 feet got used to impliment,360+impliment,50 feet
stones just worked on lapping and stuff with 211 once again gripping it was a problem, messed around with a keg, i want one now, theyre frikkin fun!
then we all dragged Grants 700lb+ chain around the warehouse we were in for 2 laps, went until we couldent go anymore and gave it too someone else, my grip kept failing, once resulting in me flying onto my ass
all in all a great workout and i learhned alot about technique on a few thing and also found out what my biggest weakness is(damn hands were so dead after workout that i couldnt even close coc #1) and made a couple new freinds, to bad i had to spend so much to get there

Patrick McGuffin

06-06-2005, 08:15 PM

tested max dl and i pulled 435 easy and was going to try 450 but ran out of time, oh well

Patrick McGuffin

06-14-2005, 04:25 PM

yesterday :
dl's
(w/u)265x6
355x6x3 (heavy)
high pulls
155x6x3
squat
315x6x3 to failure
bench
175x6x3 with chains, amazing
cleans
175x6x3
one handed dumbell snatch
singles w/ 60,90lbs did lots of reps! i'm already addicted to this exercise(along w/ useing chains)
push press
155x6x3 (drained otherwise i,d do more weight)
snatch
135 for singles

now my legs are bitching at me!....alot!

Patrick McGuffin

06-29-2005, 11:11 AM

felt like crap, probably due to not eating right in the past week

dl 385 5sets of 3 no energy had to stop after 3rd set and come back to finish

bench 135x10, 205x5x2, 225x5

ohp 155x5 that sucked , quit here extremely weak
so i am back on a diet and will see how much it helps friday

Patrick McGuffin

07-01-2005, 05:54 PM

blah.. where to start, had no sleep at all and didnt do yesterdays cardio so i went on a 2 mile jog at 5 am then trained grip
went to high school
cleans w/ oly front squat ass to ancles (first time) 135x5,165x5,165x5,205x3,205x3,215xf
back squats
315x6,315x4 not getting anywhere quit,
snatches 95x3,95x3,95x3,145x3,145x1
1 arm db snatch 70x3 just for fun
side crunches 2x30 w/35lb plate
box jumps 36" 3'awayx5,x5,5 feet away x3,x3
stairs 5x2 (bleachers) makeup for not finishing squats

Patrick McGuffin

07-06-2005, 10:58 AM

today was all about pressing
bench press
145x10(w/u),145x10(w/u),225x5,225x5,225x5(pr!!) :BP:
push press
155x5,155x5,175x3(needs lots of work in this area)
incline press
135x6,135x6,135x6(tired from bench, next time switch bench and incline to put more focus on this, then switch back and forth)
standing dumbell military press with hammer grip
45x6(x2),45x6,45x6(closest thing to a log for now)
super close grip bench(triceps)
115x10,115x10
dumbell lateral flyes
30x8(x2),30x8,30x8
bent over dumbell flyes
30x8(x2),30x8,30x8

Patrick McGuffin

07-08-2005, 11:24 PM

today i woke up late so i ended up having to train tonight

squats
225x5,315x5,315x5,315x5(all the sudden i am sucking it up on the squats!!?)
cleans w/front squats
155x5,155x5,175x5,205x1,205x1,205x1,205x1,205x1,20 5x1,215x1,215x1
snatches
95x3,95x3,105x3,125x3,145x1,145x1,145x1
one arm db snatches
65x1,65x1,65x1,65x1,65x6(felt good, popped them up like nothing)(EXPLOSIVE)
box jumps 36"
x10,x10,x10(next to box)x5,x5,x5( 4' away)
bleachers
2 sets of five flights

Patrick McGuffin

07-11-2005, 12:34 PM

deadlifting day (yay)
deadlifts
225x12(quick,explosive)315x6,405x3,425x3(big pr,ruined many kids ego's), 425x1/2(grip went out)405x3 (Patrick is finally moving some big weights around)
bent over BB rows
185x6,185x6,185x6(need to get this up to par with my bench)
straight legged dl
185x10,185x10,185x10(more weight next time)
lat pull downs
140x6,140x6,140x6 (definately needs lots of improvement)
shrugs
150 to failure, 200 to failure

hahahah!!!! i deadlifted 425 for 3, that is over my max from a month and a half ago!!!!!hahahahaha!!!

Patrick McGuffin

07-13-2005, 11:25 AM

bench press
135x12,225x7,225x4,225x5
push press
135x7,155x5,205x1,205x1,205xFail,185x5
incline
155x6,155x6
triceps
70x8,70x8
lateral flyes
25(x2)x6,25x6,25x6
bent over flyes
25(x)x6,25x6,25x6
real quick workout :D

Patrick McGuffin

08-02-2005, 05:50 PM

weight room is closed this week(wtf) so today i did tire flipping
tire flips
x5,x5,x5,x5,x5
these really kicked my ass even though it was a small tire(500) but it was like the ones at wa.sm that eveyone seemes to hate w/ the annoying tread and stuff, next time will do 7+ set and see if i can puke in the process, pouring my first stone in the next 2 days so i will start getting some stone training in too (finnaly) and will be ordering my log sometime this week , not to mention more impliments will be coming in the next month or two(hussafel,keg axle) as soon as i can get rides to the appropriate places

Patrick McGuffin

08-04-2005, 05:53 PM

poured my first stone today, hope it turns out well, i probably put twice as much work into it as i should have! has anyone ever mixed 90lb bags of concrete with a hand trowel? it is the best damn workout my hands have gotten in a long time!!!!!!!! with the excess i poured it into a bucket and threw in all the scrap steel that i found laying around (log chain, hammerhead, railroad spikes, ect.)and there is just enough room to add a few 10lb plates in for extra weight, i will probably use it for timed holds, loading, and if its heavy enough light duck walks

later today i will do tire flips and sandbag stuff (punching bag)

Patrick McGuffin

08-05-2005, 07:55 PM

did some tire flipping and broke the mold to my stone, it seems way lighter than it should be :mad: , i picked it up to get it out of the mold and sat it down and it only felt like 200 when it should be 240, i think the walmart people lie about their balls

Ps. my stones name is dumpy, because he isnt exactly right :D

Patrick McGuffin

08-08-2005, 06:22 PM

light back work today(didnt wake up in time to go to high school to lift so not enough weight)
dl for reps (75 sec time limit) 350lbs x10+x10+x5+x4=29 reps (sweet)
stl dl 205x 4, x4,x4
bent rows 185x5,x5,x5
shrugs 185x10,x10,x10

decided to test my dl for reps with 350 because that is one of the events on the nas event record page for hw teens and i wanted to see how well i could do in that kind of event, if i really tried hard, i might get 30-40 reps (only if they permitt touch and go lifting), lifting was easy but my hands were not cooperating due to the fact that the bar at my house has verry sharp knurling and i am a wuss :D

Patrick McGuffin

08-10-2005, 03:02 PM

Patrick McGuffin

08-13-2005, 09:15 PM

first day simi-event training!

overhead lift medley,
70lb bucket, 100lb db, 100lb sandbag(ok so it is a punching bag) 185lb barbell
whole set time 21sec and some change
duckwalk, punchingbag carry, tire medlay
75,75,50ft time: 44
stone (240ish)
lapping and to chest a few times (no platform)

my overhead sucked majorly but everting went up really easy, i will switch the db and punchingbag and add weight to the db and bb and keep doing this until i get my log (get to order it in 2 days!!!!!!!!!) , i also decided that my bucket is too light for duckwalks so i added about 20ft of log chain to it, i think that i will also (eventually) get a real sandbag that i can make heavy without destroying a good punching bag

Patrick McGuffin

08-14-2005, 01:48 AM

Patrick McGuffin

08-15-2005, 11:21 AM

was going to test my max today on deadlift but the weight room was closed because the stupid little football players were at camp (and i do mean stupid and little, most of them are the 'hey lets go sniff glue' type stupid)

Patrick McGuffin

08-15-2005, 11:28 AM

no offence to football players, just my school isnt known for it's bright students (has one of the highest drop-out ratings in the country) and i am mad that i couldn't test my max , i dont see why the weight room would not be open when there are other sports that have weightlifting regimins (ie: softball, soccer ,wrestling ect)

Patrick McGuffin

08-16-2005, 06:39 PM

grip work today
grippers 5 attempts at hg250 each hand
hg150 to failure
hg 100 to failure
passing 2-10lbplates around body(pinch grip) 3:15 (then almost dropped on foot)
hand towel roll and squeeze (wet)
towel rolls(wet, big towel)
wrist rolls with dumbell (grabbing loading end and weight on the other) (not up to a sledghammer like morgan :D )

will do abs and cardio later (should have done it first thing in the morning)

Mike Westerling

08-20-2005, 07:22 PM

fely crappy, had to move weights from a shed to wieghtroom in order to lift, i did however carry a bb weighing 210 conan style for the majority of a quarter of a mile (lots of set downs+ plus i rolled it like 100ft)

shoulder presses(not even bothering to say weights)
bp ""
lockouts "

coming back after 3 weeks sucks big time! :disgust:

I dont know why but "(lots of set downs+ plus i rolled it like 100ft)" made me laugh so hard I almost fell out of my computer chair.-lol

Looks like some good training though.
-Mike

Patrick McGuffin

08-20-2005, 07:25 PM

haha!!i think the farthest i got in one go was a diaganol line from the corner of the football feild to the 50yd line in the other side :) like 100-175 feet?(from behind goal posts)

Mike Westerling

08-20-2005, 07:31 PM

did some more stone lifting (same as before), it is the weirdest thing, i think my neighbor is stealing my strength, he weighs a whopping 185 and has not been able to even budge the thing , until today, which he actually lapped it and almost got it to his chest and then i tried it and couldnt even budge it until he left and then i could get it to my chest again. Then he came back and i couldn't do it until he left again and it happened 4 times :confused:

There are times I can rip the stones off the ground like it's nothing but then others when I have to get psyched out of my mind just to pick up the smaller ones. One day I went to pick up my 115 to move it and I almost laughted my self into a coma when it felt heavy! I think it's because you expect it to be easier than it is and don't put enough effort into it. When ever I think the stones are going to be heavy I seem to do better with them. If you dont have a platform to load them on just put a 2x4 between two trees and throw the stone over it. I have been thinking about doing that to practice being explosive on my high loads even though I do have a platform. That way if I drop it it will just land on grass and/or sand. My wife's getting pissed about the pot holes in the cellar floor-lol.
-Mike

Mike Westerling

08-20-2005, 07:34 PM

haha!!i think the farthest i got in one go was a diaganol line from the corner of the football feild to the 50yd line in the other side :) like 100-175 feet?(from behind goal posts)

.....for a front carry. I think it's harder to carry free weights than doing the conans wheel by the way.
-Mike

Patrick McGuffin

08-20-2005, 07:36 PM

is it?? does the thickness of the bar affect how hard it is?, because on that sort of thing it seems a fat bar would be more forgiving

Mike Westerling

08-20-2005, 07:41 PM

is it?? does the thickness of the bar affect how hard it is?, because on that sort of thing it seems a fat bar would be more forgiving

It's less painful to hold the thick bar (I think the Oly bar would slip less though) but much easier to walk with the pivot bar keeping the weight balanced for you. I've done over 600 on the CW (not very far mind you) but I don't think I could do that with a barbell zercher style (YET).

Patrick McGuffin

08-20-2005, 07:45 PM

would carrying a bar zetcher style be a good substitute??? anyways i'm going to move big heavy things :M:

Mike Westerling

08-20-2005, 07:50 PM

would carrying a bar zetcher style be a good substitute??? anyways i'm going to move big heavy things :M:

It felt pretty much the same as far as breathing went when I did it but it was harder to balance so I would think it should work quite well. I am no expert though.
-MIke

Patrick McGuffin

08-20-2005, 09:24 PM

ok...

todays session!!
warm up: cleans,military presses, bent rows and front squats w/95lb bar one big supersetw/about 10-15 reps apiece (verry fast,full rom)

Push presses max reps with 185:7 reps

Dumpy lift(my 240lb stone): x5

tire flip: 50ft x2

with the push presses i went for a max # of rps without stoping, not max in a certain amount of time. Dumpy is my stone(it's not right) on the last rep i did not even lap it, somehow i switched grip1/2way and lifted the rest of the way, then switched my grip under it like i was going to press it. I think i shal go into the landscaping buisness, and will be the person packing dirt (with my rock, it seems to like to put dents in my yard) :)

Patrick McGuffin

08-22-2005, 01:11 PM

verry mad at myself!! when i got up this morning i fell asleep as soon as i sat down to put my socks on! :mad: i am never going to be able to wake up in the mornings to get to school if things keep going like this

Patrick McGuffin

08-25-2005, 07:13 PM

grip work

w/u (with hg100)
hg 250 15 attemps each hand got all but 1 on right, almost got it several times with left
pinch plates with 2 10lb plates passing around body for 20 passes, then one handed hold for sets of 30,30,40,40 sec eack hand
hand towel squezes
towel rolls (wringing it out) switched and went opposite ways
wrist curlsw/ 45lb bar to failure x2
hg150x4x10r
hg100 to failure x3

Patrick McGuffin

08-31-2005, 07:02 PM

school started again so i can always lift at the highschool now , and i am in a weightlifting class in a 0 period (whole class before school) and if there is anything in the workout routine i want to change i can , (this class is for those more dedicated) so i can lift how i want and get a credit for it, sweeet!!! :M:

Patrick McGuffin

09-09-2005, 06:10 PM

last week or two did light weight with lots of volume to get used to lifting again, plus kick-boxing 3 days a week

did 20 reppers today and loved em, now i am going on a six week cycle so i will cry and puke and hate them as the weight goes up. lol

Patrick McGuffin

09-09-2005, 06:16 PM

oh right!, i did it with 225 today and will hopefully go up 20lbs a week to 325,

SBaier

09-09-2005, 09:05 PM

Good job Patrick! 20lbs a week is a nice goal, but just make sure you listen to your body and don't forget to keep an eye on technique as you progress.

Patrick McGuffin

09-09-2005, 10:25 PM

we have lots of spotters watchin over me and i was watching myself in a mirror, my tecnique was better than ever even though it was the first time squatting in a few months( :eek: ) so i should be ok(i want to put alot of emphasis on this scince my squat usually sucks), after today i decided to cut out my kick boxing on days i squat and heal over the weekend, and maybee switch dl and squat so i can still get a good strongman workout on weekends, what doi you guys think?

Patrick McGuffin

09-10-2005, 05:19 PM

hahah!! yeah i will definately have to re-arrange my workout plan, it took quite alot of effort to flip my tire once! and its only 500lbs!! :BB:

Patrick McGuffin

09-12-2005, 10:17 PM

back day

w/u

-deadlift 355x7,355x7,315x7 went to heavy on first two sets and was loosing my form so i backed up on the weight, most likely from being lazy over summer and not doing verry much dls

- b/o rows 155x10,145x10,145x10 got over zealous again

- sl. dls 155x10,155x10,155x10 ok i guess

-shrugs 155x12,155x12,155x12 weak compared to mormal

- dumbell rows (per hand) 60x12,60x12,60x12 fairly explosive

ok session, just need to back off a little until i get fully used to my normal schedual again

Patrick McGuffin

09-12-2005, 10:19 PM

oh and today after school went to my freinds house to spar and i got my butt handed to me , lets just say that he is a kick boxer and i have no expirience at all ;)

Patrick McGuffin

09-19-2005, 10:05 PM

todays workout(i need to post more consistently)

w/u

deadlifts
345x7,365x7,385x7(not sure, might be pr)
bent rows
135x7,135x7,135x7 all light, need to increase weight as long as form stays good
stl.dls
185x7,185x7,185x7
shrugs
185x12,185x12,185x12
db rows
60x10,60x10,60x10

i think i will add in upright rows next week

Patrick McGuffin

09-19-2005, 10:06 PM

tonight: kickboxing and grappling, i did rather well tonight :) , schooled one guy, pretty well matched up with some of the others

Lance Peterson

09-20-2005, 08:03 AM

Do you fight in MMA contests or is more of a cross training thing?

Patrick McGuffin

09-20-2005, 06:53 PM

cross training i just do it for fun and to help shed some fat, and to beat up people of course :D

Patrick McGuffin

09-21-2005, 03:16 PM

w/u

cg bench (last 2 sets w/ chains, big ones)
185x5 185x5 185x5
push press
185x5 185x5 205x3(pr)
db incline
60(x2)x7 60x7 60x7
lateral flyes
30(x2)x7 30x7 30x7
bent over flyes
30x7 30x7 30x7

now off to kickbox.... :EP:

Patrick McGuffin

09-23-2005, 10:41 PM

today was leg day and i stunk it up.
w/u
cleans
135x3,185x3,185x3,205x3
20 rep squats
265 felt bad pulling sensation in left quad, had to stop at 13, completed set
snatches
75x3,95x3,115x3,135x3,135x2 ,

it took me forever to do these because my stinkin leg, didnt even get to the other exercises i was going to do, hurt to dip under the bar. i think i am going to skip squats (and other leg work)next week and then continue on with cycle

didnt kickbox today(leg)

Mike Westerling

09-24-2005, 09:07 AM

Let it heal until all better and you ll come back stronger than ever in the end. If you keep stressing it it will never heal and eventually turn into something worse. Believe me I know from experience this is true. I hope it heals quick.
Mike

today was leg day and i stunk it up.
w/u
cleans
135x3,185x3,185x3,205x3
20 rep squats
265 felt bad pulling sensation in left quad, had to stop at 13, completed set
snatches
75x3,95x3,115x3,135x3,135x2 ,

it took me forever to do these because my stinkin leg, didnt even get to the other exercises i was going to do, hurt to dip under the bar. i think i am going to skip squats (and other leg work)next week and then continue on with cycle

didnt kickbox today(leg)

Patrick McGuffin

09-24-2005, 10:40 AM

yeah this last week i kinda started falling apart, my quad, my left knee is so scraped up that every time i touch it or bend my knee to much it bleeds all over, i hurt my other knee yesterday and now its sore(its my bad knee anyways) then on top of that i hurt my big toe kickboxing!(funny story there) some rest seems like a good idea to me, now i just got to find out what to do in place of leg work, as i am in a weight lifting class (this one i can follow my own routine) :BB:

Patrick McGuffin

09-25-2005, 08:59 PM

no training today, i am "recovering" and it is annoying. i am in the process of cooking my meals for the week, first time doing so and its obviously needed as i have no self control and cook what is easiest and most accesible. my waistline prooves it.

Patrick McGuffin

09-26-2005, 09:50 PM

mainly resting just did shrugsw/135till it burned like a fire demon and then bent rows 3x10x135 , got out of 3 sets of walking lunges/240's on the football feild today , HAHAHA!!!!!

Patrick McGuffin

09-30-2005, 04:57 PM

not much today,resting up till next week to let my legs get better, just messeng around mainly and doing whatever i felt i should work on
w/u
snatch pulls
75x6,135x6,135x6
clean pulls
135x6,205x6,205x6
push presses(with one clean)
205x3
bench press
135x10,215x6
pinch grip with 25's

think if i feel good on monday i will test my dl max

Patrick McGuffin

10-02-2005, 07:25 PM

loading, splitting and stacking oak for my grandparents all weekend, dome of the peices i was loading into the back of a truck were 2ft thick and over 3 feet in diameter , plus verry wet so no events this weekend(lots of hard work though, not to mention it was raining the whole time)

Dan Harrison

10-02-2005, 09:13 PM

Pat, I told Odd about you and he said that if you move down here, you have a place to train with us.

Patrick McGuffin

10-02-2005, 10:42 PM

HELL YEAH!!!!!! THAT JUST MADE MY MONTH!!!!! Now i have to train that much harder so that i dont drag you guys down that much :D

Patrick McGuffin

10-02-2005, 10:44 PM

My farmers impliments are about half way done and i should be able to use them by next week end , then i will be making an axle

Patrick McGuffin

10-04-2005, 07:08 PM

after working this weekend my back was sore on monday but i decided to go ahead and test my max anyways

(yesterdays workout)
w/u
deadlift
225x5,315x5,405x1,455x1,500x0,500x0,500x0

i dont know why i didnt get 500lbs because 455 went up so easily that i could have sworn it was about 250 ish , most likely has to do with all the stress put on my back this weekend, i will cycle through my deadlift workout (one Jamie McEwan suggested, simple but i make a lot of progress on it) and see if i can hit 500 before the next trimester of school

monday night
body boxing and grappling , grappled ALOT (to the point of almost puking and to where i was having trouble overpowering someone half my size (lb for lb ))

with the dls, throwing people aroud and picking up big chunks of wood and stuff my back is pretty much toast :D

Patrick McGuffin

10-08-2005, 02:25 PM

inspired to do some stone lifting, first time in almost a month i think

my only stone(240 i think)

to chest(no platform yet) x0,x1,x1,x1,x1

to lap x1,x1

bit dissapointed in how hard it was today, i NEED to do them on a weekly basis, first try i couldent even pick it up until i got mad at myself, as soon as i am done draining my tire i will flip it for sets of five flips (most likely 5 sets)

Jamie McEwan

10-08-2005, 04:01 PM

Hey Pat, good work on those deads. Your max is around 465, right? Shoot for 475 or 485 next time. That's one thing that I've learned, is that no matter how much I want to make huge jumps, they rarely happen. I'll be watching your progress on the next cycle of deads! ;)
Keep at it, bud.

Patrick McGuffin

10-08-2005, 04:21 PM

somewhere around there, 455 was mega easy! but i jumped to 500 and then failed a bunch of times , i dont care that much that i didnt hit it though, i was working all weekend so i was a little sore and tired from that, i will try 475 in 6 weeks and if i hit it 500,what is you're dl at now??

Jamie McEwan

10-08-2005, 10:45 PM

I hit a pretty easy 505 recently. Should be up to 515-525 some time in the next couple of weeks.

Patrick McGuffin

10-08-2005, 10:50 PM

will you be eligable for teen nats next year??

Jamie McEwan

10-09-2005, 01:03 PM

Nope, but I'll be eligible for LWs! :) I'll probably come down and hang around WA for a while next year, maybe do the annual contest in Boise, Idaho too. Hopefully I'll see you around there.

Patrick McGuffin

10-09-2005, 08:28 PM

it would be cool to meet you in person, finnished farmers impliments today!! going to paint them tommorrow and then use them this weekend! it will be weird though as i will be using a whole crap load of different sized plates (i only have 2 45's ,2 35's and an assortment of smaller ones) they are heavy by themselves though!

Patrick McGuffin

10-10-2005, 05:03 PM

Patrick McGuffin

10-12-2005, 07:17 PM

todays workout
w/u

military press(seated)
115x10,135x3,135x3,135x3,135x3,135x3
dumbell military press
45x3(r) 45x3(L), 45'sx8,45'sx8,45'sx8
incline db press
70(s)x8,x8,x8

other random assistance exercises, i was out of it this morning! :C:

Dan Harrison

10-12-2005, 08:38 PM

morning session

w/u

dl
335x3,335x3,335x3,335x3,335x3,335x3,335x3,335x3
bent row
135x10, 245x3 (should have done more but i got distracted doing hex dls)
hex dl
320x1,410x1,500x1
with all the time spent doing dls didnt have time to do much else, i shoud have at least finnished the rows first for some reason every time i deadlift heavy weight from a hex bar/farmers impliments i start seeing spots every where, anyone know why??

no grappling or boxing today, everyone is busy tonight :mad:

Man-Pat,
Try breathing in thru your nose as well as your mouth right before a heavy farmers attempt...breathing thru your nose will greatly help you get oxygen to where you need it and most likely reduce you seeing spots. Hope this works. If not, eat my butt. Just kidding.

Patrick McGuffin

10-13-2005, 09:55 AM

ill have to try it.

Patrick McGuffin

10-17-2005, 05:45 PM

mondays workout!!!

w/u
deadlift
275x5,385x3,385x3,385x3,385x3,385x3
bent over rows
145x6,145x6,275x3,300x1,275x2
shrugs
275x6,275x6,275x6
stl deadlifts
225x6,225x6,225x6

deadlifts felt verry weak today for some reason but it was made up for with the rows, 300 was a definite pr, He Dan inspired me. I didnt have enough time to do every thing i wanted but i did try a simi heavy farmers dl like Dan said and it helped

havent fought in a long time because hy firends are all busy(play practice, harvesting hazelnuts ect, yes my friends are basically nerds, so am i ) :EP:

Patrick McGuffin

10-20-2005, 06:20 AM

wednesday

did not work out because i could not get to sleep until about the same time i was supposed to get up and slept through the alarm

today

did not fall asleep at all, this is pissing me off ! going to go today and i will probably want to fall asleep as soon as i stop moving around. I cant wait until this weekend so i can sleep all day.

Patrick McGuffin

10-20-2005, 06:50 PM

mornings workout:

cardio!
stairlaps around the trak then abs

tonights session:

Grippers
hg 250 x2,x1,x1,x1,x1(each hand)

hg 300 x0,0,0,0,0,0,0,0,ok so a whole bunch of attempts probably 10-15 per hand

pinch grip with 10lb plates til failurex5

towel ringing out....or whatever its called

i was SO close to getting the 300 on several occasions, i think it will fall verry soon, maybee within a couple of weeks. I must have been within 2-3mm on some of the attempts

Patrick McGuffin

10-22-2005, 01:33 PM

yesterdays workout:

w/u

power cleans
135x4,135x4,205x4,205x4
snatch
95x4,135x4,135x4,135x4
bp
205x4,205x4205x4,205x4
squat
225x4,315x4,335x4,335x4

all the powercleans felt explosive and rather good form for me, even getting the elbows through, snatches felt good also. i just decided to bench because all the racks were taken for squats and i had'nt done normal bench in a while, so i wanted to see where i am and i suck at bench now,not to mention i dint do any upperbody on wednesday

Patrick McGuffin

10-22-2005, 01:47 PM

slept till ten today ,felt good. Then i got up cleaned house ate a healthy breakfast and went to do impliment training

w/u

farmers walk
170(per hand)x50 ft
190x50ft in 11 sec (ok)
210x50ft in 16 sec w/ one drop about 3ft from end

punching bag lift
from to of bagx5
from chainsx5,x5

stone to chest x5

tire DND

Today was the first time using my farmers impliments and they work good but the handles feel verry painful for some reason,that is why i droped it on last set not because of lack of grip, i ended up lucky as i have JUST ENOUGH weight to do farmers with 235per hand so i can do it with standard weight. With the punching bag i grab it from the top and lift it overhead, it only weighs 100lbs but is still somewhat challenging, especially from the chains. My tire was so slippery and muddy today that i couldnt pick it up without is slipping and almost killing my toes :BB:

ScottDowney

10-23-2005, 01:36 AM

Hey Patrick good work with training....looks like you're doing real good!

I have a similar problem with my tyre (Aswell as being bald!!) so what Im doing is digging over a patch of my yard and concreting a 20ft or so run after xmas....

Just a thought

Patrick McGuffin

10-23-2005, 01:39 AM

hard core, i cant do that here though, we rent :mad: so how has your training been going??

ScottDowney

10-23-2005, 03:10 AM

We rent too dude ;)

Ive been forced out of training for a little while due to differences between friends so Im getting some transport set up then going out on my own.

At the moment Im trying to concentrate on grip until Im training with implements again, but the next port of call is atlas stone platform and stones in the back yard, some new tyres after xmas and hopefully find somewhere to store more equipment.

Im not giving up though!!!!!!

Have you got any competitions lined up for the near future??

Patrick McGuffin

10-23-2005, 11:53 AM

so far there arn't many listed on nas so there are only a few contests until next year, i will probably just train all winter and if i get money start saving up for next season so i have reserves to pay for the competitions i want to go to, right now i am just rounding up impliments and stuff

ScottDowney

10-23-2005, 02:44 PM

I know what you mean, its a pain in the butt getting equipment together...especially over here!

In the Uk its rare to find decent quality equipment and when you do, its damned expensive!!!!!!

I might buy some stones from Glenn Ross one day.....

Patrick McGuffin

10-24-2005, 08:40 PM

i am to cheap to buy impliments, i make them with my dad (he knows how to weld, and i dont, nuff said)(that and it gives us something to do together)

mondays workout:

w/u

bent over rows
225x6,225x6,225x6,225x6
deadlift
225x6,315x2,385x2,425x3,425x3,425x3
shrugs
225x6,225x6,225x6
stl dl
225x6,225x6

i had to fight for that last rep on the dl like my life depended upon it :EP: it is annoying me that everyone has been to busy to train and fight for a while

Patrick McGuffin

10-24-2005, 08:41 PM

i probably should buy stones though, you should see my crappy, deformed attempt at making one (poor dumpy stone) :BB:

Patrick McGuffin

10-26-2005, 09:36 PM

todays workout

w/u

standing mp (strict)/push press/split jerk
135x10,185x5,205x4(pr), 225x4(huge pr)
standing db press(strict,hammer grip)
45'sx5,60'sx5,60'sx5
OH lockouts(from eye level)
155x1,155x1,155x1,155x1,155x1,155x1
cg bench
155x6,155x6,155x6
bent flyes
20'sx5,20'sx5,20'sx5
lateral flyes
20'sx5,20'sx5,20'sx5
crusafix holds
to failurex3

today was a REALLY good day, usually i cannot even clean 225 but today i poped it up like nothing then split jerked it for 4 reps like nothing, i fell like i could do it for 10 reps but i wanted to get in other workouts plus i was a little sloppy catching the bar and didnt want to hurt my shoulder or wrist, the rest of the workout was kind of normal but i was so happy that it was an awesome lifting day

Patrick McGuffin

10-28-2005, 07:18 PM

leg day

w/u

cleans
135x5,185x5,205x3,225x1,225x0,225x1,225x1
squats
225x10,315x5,335x3,365x3
front squats
225x3,135x10
snatch
135x3, then i ran out of time.

cleans are coming along well as are squats(i cant wait til i am repping over 400)front squats killed me so i dropped the weight down and worked on speed/technique. ran out of time before i really got into snatching

Mike Westerling

10-29-2005, 03:19 PM

..on the 225x4 split jerks! Squats are looking strong too!
-Mike

Patrick McGuffin

10-29-2005, 05:30 PM

today was a rainy crappy day and my tire and stone were slipper and wet (tire was covered in mud and full of water) so i did fw till my hands gave out

Farmers walk
170x50ft,190x50ft,210x50ft,230x20ft

grip failed on last set and legs are already toast from yesterday for some reason 235 in a contest feels easier than 190 at home? :BP:

Patrick McGuffin

10-31-2005, 08:36 PM

back work today

w/u

deadlift
225x10,315x3,405x3,405x3,405x3,405x3,405x3
bent over rows
155x6,155x6,155x6
shrugs
225x6,225x6,225x6
goodmornings
135x7,135x7,135x7

the deadlifts were extremely hard today and it felt as though i was going to fail on my second set for some reason, i really had to dig in to find the strength to finish them, and it was the first time i semember having to really get pissed to finish.then everything after that was downhill>First time doing gms in god knows how long and i definately need to do them more(look at numbers)

Patrick McGuffin

11-02-2005, 02:20 PM

wednesday

w/u

military press, push, power jerk,spilt jerk
135x5,185x5,205x5,225x3(well 2 really, had to press it out)

db mp (hammer grip)
45'sx6,60'sx6,60'sx6

incline db press
60'sx12,60'sx12,60'sx10

standing tricep ext(with bb)
75x12,75x12,75x5

cg bench with chains
115x7,115x7(just for the heck of it)

lateral flyes
20'sx10,20'sx10,ran out of time

for some reason my back hurts alot in the middle of it now.

Patrick McGuffin

11-04-2005, 05:02 PM

w/u

cleans
135x5,155x5,185x5,225x1,225x1,225x0(bleh feel weak)
frt squats
155x6,155x6,155x6(working on form and speed as these are new to me)

and a whole lotta bs after that, i dont know what happened, its a friday, leave me alone

Mike Westerling

11-04-2005, 05:22 PM

i dont know what happened, its a friday, leave me alone

I know how you feel....

Patrick McGuffin

11-04-2005, 08:21 PM

lately that feeling is getting worse as it is so close to the end of this trimester(dont ask me why we dont use simesters or quarters, my school is messed up) and i cant stand to wait until it ends, new easier classes,no getting up at 5:30 ect,ect :BB:

Patrick McGuffin

11-07-2005, 07:58 PM

monday

w/u

deadlift
225x3,315x5,455x0,455x0,455x0,405x0(WTF) 405x1
rows
225x5,225x4,225x3
shrugs
225x6,225x4
box squats(to test out a box to see if it will work,yes)
295x5(finnaly something that wasnt intollerably weak!!!!!!)

This was by far the worst lifting day i have had in monthes, its not like i felt sick, i just had no strength at all. Deadlifts were absalutely pathetic,i failed on 455 which pissed me off but then i decided to drop the weight down to 405 expecting to get 4-5 easy reps with it and failed! Got really pissed and fought to get it. Then with rows and shrughs there was nothing and i was getting fatigued just with the little i did , do i said to hell with it and decided to see if some of the wood boxes would work to squat on. I want to kill something.I think that i had to do bad because everyone else was setting prs out of the wazoo. :BB:

Patrick McGuffin

11-07-2005, 08:00 PM

I've had two bad days in a row so if i am feeling good on wednesday i will make up for my dls.

Jamie McEwan

11-08-2005, 12:18 PM

Don't feel too bad, Pat. I injured myself repping 455 on the deadlift when it should have been easy.
It was just an off day, and you'll come back and kick ass next time you touch those weights.

Patrick McGuffin

11-13-2005, 08:13 PM

havent done anything scince wed. but playing with grippers, chasing my moms dog around and unloading feed onto pallets hopefully tommorow i will be strong! :BP:

Patrick McGuffin

11-14-2005, 08:32 PM

back day

w/u
bent rows
155x10,199x5,245x5,245x5,265x3,265x3(pr's i think)
shrugs
245x6,245x6,265x6,265x6,300x10(with shrug bar, because it was there already)
zetchers
265x3-4 just messin around to see if i should use them
pull ups
x2,x2,x2,x2,x2(dont laugh, ok maybee a little) :D:

i decided to not dl today so i could(hopefully) pull a big pr next week, rows went verry well so did shrugs, i have no idea why i didnt do gm's as i was planning to but kinda got sidetracked.All i can say about the pullups is that they are pathetic! so i am always going to finish up with them from now on

Patrick McGuffin

11-16-2005, 07:19 PM

did not work out today because i was not at the school (on the phone with a collage all day, i'm not a skipper!)going to do some jkd stuff later today.

Paul Neuhaus

11-16-2005, 07:40 PM

zetchers
265x3-4 just messin around to see if i should use them

Did you do Zercher squats or Zercher deadlifts?

Patrick McGuffin

11-16-2005, 07:44 PM

Zetcher deadlifts, it was a back day, i havent tried zetcher squats yet, maybee friday...

Patrick McGuffin

11-16-2005, 07:45 PM

I guess i should be more specific in my log. :BB:

Paul Neuhaus

11-16-2005, 07:49 PM

I've never tried those Zercher DLs. They look brutal as hell, but I'll bet they're great for stone training.

Patrick McGuffin

11-16-2005, 07:52 PM

Thats what i am hoping, all i really know is you are supposed to do them really slow so you dont f-up your back. Plus i am hoping for a little carry over onto a conans wheel, for the hold and stuff if i do them with a thickbar.

Paul Neuhaus

11-16-2005, 07:56 PM

....so you dont f-up your back.
HAHAHA...That's the exact reason I'm afraid of them. But, I do Zercher squats....sometimes 1/2 ROM off the pins with a REALLY heavy weight to train for Conan's. Haven't done them in a long time, though. Training more for DL right now...bottum end.

Patrick McGuffin

11-16-2005, 11:13 PM

I learned about them from one of the articles on jesses website, i think i might do lockouts with them at the end of a squat workout.

Jamie McEwan

11-16-2005, 11:21 PM

I'm sorry, but I have to say this. When I first saw your thread's title, I thought it was "Patrick man-dairy". Which would be pretty sick... Man-Milk? Is it high in protein?

Patrick McGuffin

11-16-2005, 11:23 PM

OH MY FING GOD, YOU ARE DONE LOL. Going for 475-500 next monday.

Jamie McEwan

11-16-2005, 11:25 PM

Awesome. Hit a big PR, buddy. I'm trying to get up to 525 soon. You're pushing me!

Patrick McGuffin

11-19-2005, 03:02 PM

fridays workout(s)

morning
w/u

hangclean/frt squat/hangclean/frt squat (5 cleans then 5 squats and repat no rest in between, 20 reps per set)
135,135,135
snatch
115x3,x3,x3
various other lifts, just scewing around

I did not want to do any heavy lifting so i just worked on technique today, the cleans/squats were all one big superset doing 5,5,5,5 that one of the coaches were having people do, i like it alot for conditoining, all reps were fast and almost machine like. Lifted heavier in the afternoon.

afternoon
w/u

strict press(mp, standing)
135x15
clean and jerk
225x1,225x1,225x1
power clean
225x1,225x1,245x0,225x1

simple workouts obviously ol. oriented, i almost got the 245, it was high enough and i got under the weight but i didnt shoot my elbows through to catch it. I think my explosive power has increased greatly in the past month or two as 225 used to be extemely hard but i can just pop it up to my shoulders now, with being really sore at that. 245 will fall next week.

Patrick McGuffin

11-21-2005, 06:38 PM

monday

w/u

deadlift
225x5,315x5,405x3,500x1,500x1(PR')!!!!!!!!!!!!!!!!
bent rows
155x10,155x10,185x5,185x5,265x3,265x3
shrugs
265x10,265x10
stl dl
265x5,265x5
pull ups
few doubles(pathetic)
push press(for fun)
185x10(pr) extremely easy, could have done 20 it felt like

second 500x1 was to show every one i could do it(and to justify the weird ass happy dance i did)

Mike Westerling

11-21-2005, 07:03 PM

500 is a cool milestone. Great job on doing it twice.
-Mike

Jamie McEwan

11-21-2005, 10:58 PM

That's nuts, man. Great work!

Patrick McGuffin

11-22-2005, 06:24 AM

I'm catchin up! :EP: and about time it felt like my dead was stuck in the 450-475 area for atleast five months or so.

Paul Neuhaus

11-22-2005, 06:29 AM

Were you maxing your DL every week? I mean when you were stuck, that is.

Patrick McGuffin

11-22-2005, 06:33 AM

no it just wasnt movin whenever i did, (every 2-4 weeks) every other weeek i usualy only went up to 70-90%depending on what i was doing, and alot of times only in the mid 300's, i am thinking it was more of a mental barrier, once i pulled it once i was like "hey look what i can do"(like stuart from mad tv)and did it again.

Paul Neuhaus

11-22-2005, 06:51 AM

HAH!!.....Stuart is my wife's favorite!!

I know of one training technique that people have used to get beyond a "mental barrier" plateau. Let's say your max DL is 475, but you can pull it 3 times. Well then, you damn well better be able to pull 500x1!! But, every time you try it....goose egg. You just get intimidated by that almighty 500. So, load the bar to 475. Then add some LIGHT chains or a light band, and pull it. It'll be 475 at the bottum, but OVER 500 at the top. Then you'll say "Holy crap, I just pulled over 500"! Now that you've won the mental game, ditch the chains or bands, add 25 lbs to the bar, and pull 500.

Patrick McGuffin

11-23-2005, 06:12 PM

wednesday

there is no school on thur or fri. so i fit in both legs and oh/pressing in and i am going to be sore, today was the first time benching in a really long time (am only doing it to get my powerlifting total over 1200)

morning

w/u

cleans/frt squats
135x5,5 (more w/u)
squats
225x5,315x5,365x1,395x1,405x1(pr,kinda)415x0

afternoon

w/u

bench press
135x10,185x5,205x5,215x5
military press
135x10
push press
185x5,185x5

I did two workouts because I cant get one in on friday. I was fairly happy with my squat performance because I had not gotten anything that heavy in forever and havent been squatting heavily, now all I want to do is get my squat to 500. In all reality I should have gotten 415 but one of my spotters (have to have 3 spotters when going above 400, says the coaches) did not know what he was doing and had ahold of the bar so I went down, my right side went down but my left did not, then that ruined my mojo. 405 was verry,verry easy.

Jamie McEwan

11-23-2005, 06:30 PM

You're doing awesome, buddy. Looking very strong!

Patrick McGuffin

11-23-2005, 06:39 PM

Paul Neuhaus

11-23-2005, 07:37 PM

In all reality I should have gotten 415 but one of my spotters (have to have 3 spotters when going above 400, says the coaches) did not know what he was doing and had ahold of the bar so I went down, my right side went down but my left did not, then that ruined my mojo. 405 was verry,verry easy.
That's the problem with people that don't know how to spot. Next time, make sure they know that the only guy spotting you is the one behind you. The 2 on either side should only touch the bar if you're going down and your back spotter is losing you.

Mike Westerling

11-24-2005, 03:49 PM

Thanks man, I decided today that along with uping my oly lifts I wanted to get my powerlifting total to 1400 by the schoolyears end along with getting down to about 200-215lbs. I dont know why but today I just got really interested in my pl. :BP:

..are you talking raw or with equipment? By the way if your interested in PL you need to find a coach (especially for the bench). Once you learn proper bench technique it will fly. Also if you are talking with equipment you need a coach to explain the ins and outs of equipment (especially bench shirts) there is such a science to it it is ridiculous. My best freind Al and his brother Joe are PL fanatics! When ever someone new trains with them their bench goes up 50-100 lbs almost instantly once they teach the proper technique. There was this freind of ours that has been competing for over 15 years in the 181 class and his best shirted bench was 365-385 after 4 workouts with Al he did a raw 405 touch and go. Less than 6 months later he did a 500 with a single ply polyester shirt in a contest. There is so many intricacies to perfecting the arch, driving with the lats, fitting the shirt right and the technique that best fits a certain type of shirt it's almost a trick how some of these guys bench such big numbers. This is not to belittle anyones accomplishment just to point out the importance of learning the tricks of the trade.
-Mike

Patrick McGuffin

11-24-2005, 08:22 PM

I dont really plan on competing that much and if I did it would definately be belt only, I dont like equipment, I want to see what I can do , without help.

Mike Westerling

11-25-2005, 08:11 AM

I dont really plan on competing that much and if I did it would definately be belt only, I dont like equipment, I want to see what I can do , without help.

Raw is definitely the way to go. Good luck!
-Mike

Patrick McGuffin

11-25-2005, 08:30 AM

Thanks man, today I am going to lift with a friend at his house and I am not really sure what it will be like, I will probably be DE whatever it is.

Do you still have to wear singlets in most raw comps?! :eek:

Patrick McGuffin

11-25-2005, 03:58 PM

Todays workout was fun and rather light because I was mainly showing my friend proper form on most lifts(I showed him alot of the lifts he should be doin for strongman,and talked about why you should do certain things ect) more talking than lifting but still an overall good workout.

I am not even going to post reps and weights because we bounced around alot and did a ton of different exercises, so il just laundry list it and post a weight if I remember.

squats
frt squats
mititary presses(standing) 135x12,135x7
bench up to 225x5
bent rows up to 275x2(pr?)
cleans
push presses
split jerk
dumbell snatch
db rows
db mp's
pull ups
stl dls

and a few other things I dont remeber , the most emphasis was on form, especially for squats,frt squats and cleans.

Patrick McGuffin

11-29-2005, 08:25 PM

today making up for monday

speed dl
225x1, x1, x1, x1, x1, x1, x1, x1
bent rows
135x10,135x10,225x3,185x5

cleans and stuff for technique and i managed to do a one handed barbell snatch with 95lbs so cool :marv:

Patrick McGuffin

11-29-2005, 11:29 PM

I weighed myself today and I weigh almost 250, I am a freaking fatty and need to loose weight so at the beginning of every week (monday)I will post my weight in an effort to motivate myself. :disgust:

On a better note!!!Today my friend and I decided that we will be doing events at his house on teus and maybee thurs and this week we are going to move all my impliments but my stone over there (so I can randomly train when ever), plus we are going to get a big tire ( 700-900lbs) so we have one that is around 500 that is short and real hard to grip and a big one that you can drive into from a four point stance. We also aquired a chunk of wood that is 12-13" in diameter and about 5' long to make a log, SCORE.

Patrick McGuffin

11-29-2005, 11:34 PM

Welcome steve! Just so every one knows Steve is my new training partner and so far has been eager to train strongman and has already helped me by allowing a place to train and we are going to split costs for impliments. :YR:

Patrick McGuffin

11-30-2005, 06:39 PM

This morning I did 30 minutes on an exercise bike

afternoon
w/u

bench press
135x10,225x5,225x4

military press
95x1,x1,x1,x1,x1,x1,x1x5

tricep ext.
95x5,x5

incline press
135x10,135x10,135x10

1 arm barbell snatch
95x1,x1,x1,x1,x1

1 arm db pp
95x1(each arm)

1 arm db snatch
60x1,60x1,60x1(each)

db pp
40'sx10,x10,x10

pinch grip w/10's walked around weight room 2 laps before dropping(r) 1.5 laps(L)

pinch grip dl 1 hand w/ 25's
r,r,l,r,l,l,r,r,l

I decided I really like the old time one arm lifts alot and they look really cool and donot make me to sore to do every thing else so i will add them in at the end of my workouts if I have time from now on.

Dan Harrison

11-30-2005, 06:42 PM

I did alot of one-arm lifting before I was introduced to strongman. I think they develop good balance and coordination that can really help with overhead lifting and probably lots of other events. Mainly one arm barbell cleans and presses, and one arm snatches.

Patrick McGuffin

12-01-2005, 06:45 PM

Today I just did cardio in the morning and also went and cut out the chunk of wood that I am going to make into a log, its soft wood and is 5'2" long and is about 11&1/2" in diameter, now I just need to let it dry for a week or two in my stepdads barn.

Patrick McGuffin

12-02-2005, 07:09 PM

patrick w.

12-02-2005, 07:31 PM

Crappy leg day, but im still satisfied

w/u

squats
135x10,225x5(pause2-5 sec on bottom) 315x3,365x2,385x0

must not be fully recovered from last week

snatch
115x5,115x5,115x5

1 arm db snatch
95x3,95x3,95x3,95x3 (each arm)

1 arm bb snatch
115x1,115x1(rt both reps)

cleans
245x0,245x0,245x0

each clean was so close it wasnt even funny, I honestly dont know why I didnt get any of them, they were even racked. :confused:

why do all that explosive lifting after doing strength work like squats?

This with have great technique and power need to be trained first to avoid injury as your technique will greatly be affected by exhausting yourself on a strength exercise like squats. I would have done everything first and then squated.

Patrick McGuffin

12-02-2005, 07:39 PM

patrick w.

12-02-2005, 07:42 PM

I dont know, I never though it really mattered, next week I will go ahead and do tecnique work first, I think I need to actualy have a workout on paper to follow also so I stay on track and not screw around.Tomorrow I will do cardio/ conditioning and from now on teusdays will be events (Maybee have wed events and mon/fri be gym lifting, any suggestions would be appreciated.

for setting up a program you need to have goals written out and then come up with a way to attack those goals. Whenever I write my program I think about what it is I need to focus on for the next mesocycle (about 5-6 weeks) and then the program really writes itself.

Without a program you are going through things blind and really risk not hitting your potential. Failing to plan is planning to fail.

Patrick McGuffin

12-02-2005, 07:48 PM

That what I seemed to come to the conclusion of about halfway home today after hitting the weights, I am going to find a notebook now.

SBaier

12-02-2005, 08:07 PM

Listen to Patrick W! This is great advice for a young lifter! You need to set your goals, and then design your program to reach those goals.

Patrick McGuffin

12-05-2005, 06:55 PM

Back day of week 1 of 5

w/u

Deadlift
225x10,355x5,355x5,355x5,355x5,355x5

bent over row
155x10,245x5,245x5,300x3(cheat style)

shrugs
245x5,245x5,245x5

good mornings
135x10,135x10,135x10

pull ups
bwx2,bwx2,bwx2,bwx2,bwx2

Today was the first time in a long time that I was shaking after a workout (more volume on dl). The bent over row are coming along but the heavier sets were not so strict, I want to be doing that weight strict by 18 yrs old! As far as shrugs I think that I respond better to more volume than heavy weight. Good mornings suck so I will do them more, same with pull ups. I am hoping to get to at least a set of ten by the end of this next school term.

Paul Neuhaus

12-05-2005, 08:40 PM

WOW that's a lot of volume. Where did you get the routine?

Patrick McGuffin

12-05-2005, 11:07 PM

No where, I just decided I needed to add in a day w/ alot of volume, because I have gotten so used to training with alot of weight and low volume and I needed to switch things up, and I am kind of expirimenting, last time I went through a deadlifting cycle I ended up hitting a wall because I was going heavy to many consecutive weeks so I am going to add in speed weeks in between each heavy week and see how much it helps (this was just starting, now increase weight& drop reps)

I was thinking:

wk 1: 5x5
wk 2: speed reps 8 doubles
wk 3: 3x3
wk 4: speed reps again
wk 5: max triple

I didnt want to go to far if it ends up sucking so only 5 wks. After that I am going to either follow a westside program or a Jakals. ( that and 5 weeks would put me at the middle of next school term)

Patrick McGuffin

12-05-2005, 11:16 PM

If anyone has tried anything similar please tell me how it worked out.

Jay Hagadorn

12-06-2005, 08:31 PM

Patrick-

It looks interesting. What is your ryme and reason for setting it up this way other than going too many heavy consecutive days last time? I'm not saying it won't work, just curious as to what your thinking.

Patrick McGuffin

12-06-2005, 08:45 PM

Well scince it is the off season ,every now and then I want to add in some volume to work on endurance w/ a weight that is still moderately heavy and then taper down to some really heavy stuff(for me). And I cant lift to heavy consecutively from week to week.

Ps. I still open to suggestions on the subject

Jay Hagadorn

12-06-2005, 09:38 PM

Patrick-

I believe (if it were me) that I would try something like this, but only if the weeks were two istead of one. i.e.
wk 1-2: 5x5
wk 3-4: speed reps 8 doubles
wk 5-6: 3x3
wk 6-7: speed reps again
wk 7-8: max triple
You are young, and should gain strength just touching the bar, but you can get stronger faster. To place my opinion in simple understandable terms:
one week is not long enough :IMHO: to do any phase of a program with maximum results. You can microcycle like this and attain minimal results but two weeks would be better (giving your body a mild chance to adapt to the stress load.) Anyways, I'll be reading your posts, so I hope your choices pan out for you...

Patrick McGuffin

12-06-2005, 09:59 PM

Jay Hagadorn

12-06-2005, 10:17 PM

[QUOTE=Jay Hagadorn]
wk 1-2: 5x5
wk 3-4: speed reps 8 doubles
wk 5-6: 3x3
wk 6-7: speed reps again
wk 7-8: max triple
QUOTE]

I see what you are getting at here.On the last two phases do you mean 7-8 and 9-10?

Yup' that's what I'm getting at. It would allow you time enough to adapt to the stress loads somewhat, then you would go to the next phase. I wouldn't worry about your CNS being overtrained on this program at all...

Patrick McGuffin

12-06-2005, 10:20 PM

Thats good, I hate hitting a wall :BB:

Patrick McGuffin

12-07-2005, 07:05 PM

Didn't do any upper body (what I was planing on doing) today because the weight room was closed but i did manage to get some of my stuff over to Steves and we went and go a new tire, and it seems about 700-800 lbs I will have to check as soon as we find the size/ply rating/brand under the 3-4" of mud covering it :BB:

Patrick McGuffin

12-08-2005, 06:17 PM

Did some of yesterdats workout today (got to weightroom late)

split jerk
155x5,155x5,205x3,245x3(big pr, oh yeah...)

speed bench (close grip)(speed work)
135x1,135x1,135x1,135x1,135x1,135x1,135x1,135x1

Incline dp press
95'sx10,95'sx4 (nothing left)

bent over flyes
20'sx10,20'sx10

sprints
50ydsx5

Today I was feeling under the weather but I still managed to hit a Big pr. Whatever I have was getting to me before I even touched a weight and I was definately feeling it by the time I started doing incline. Oh well it was an ok workout I guess. I think as soon as I can clean it I will be good for 260-270.

Jamie McEwan

12-09-2005, 05:45 PM

Really awesome overheads!

Patrick McGuffin

12-09-2005, 05:56 PM

I was suprised to be sore from those sprints yesterday :C:

friday: leg day

w/u

snatch
115x3,115x3,135x3,135x3,155x3

clean
155x5,155x5,205x3,205x3,245x0,245x0,245x0

1 arm bb snatch(each arm)
95x3,95x3,95x3,95x1,95x1

1 arm db snatch (each, switching every rep)
95x1,95x1,95x1,95x1,95x1,95x1,95x1,95x1,95x1,95x1

front squats (real ligh working on exploding out of the hole)
135x10,135x10,135x10

clean pulls
245x10,245x10

Every thing went well today exept the cleans, which I suck at, as soon as I clean up my form (clean, get it! :BB: ) it will be easy. I think I feel more comfortable snatching 155 than I am cleaning it. I am weird.

Patrick McGuffin

12-09-2005, 05:58 PM

Thanks Jamie, I have no Idea where that came from either, I felt verry explosive doing them, which is weird for me, I guess I am doing something right!

Patrick McGuffin

12-12-2005, 01:09 AM

ScottDowney

12-12-2005, 01:42 AM

Making equipment is a pain in the butt, but its a good way to get started

If only I knew how to weld ;)

Patrick McGuffin

12-12-2005, 09:15 AM

Yeah it is. I just updated my signature, those in red are goals I met!

Mike McConnell

12-12-2005, 09:46 AM

Saturday:

I carried the wet log from my moms barn to the shop(100-150ft)(frt carry), peeled the bark off of it. This took a while, all I had was a chisel and machete.

Sunday:

I started the day chisling out the holes for the handles on my log. Let me tell you, carving out a log with hand tools sucks ass majorly, especialy when the wood is wet! I started around noon and finaly got done with the holes at about 8:15, mainly because the first hole took forever because I had never worked with chisels before, but by the time I got to the second one I had more of an idea of what I was doing and got done in about one third of the time. After I was done with that I started to put the handles in and I got them In far enough to lift it. I would guess it is around 70-120lbs, I strict pressed it (even though its not done) for 7-10 reps no prob. Tomorrow I will post pics when I finish it!!!

It's fun to make your own strongman implements. I've constructed a Farmer implement using concrete and steel pipings.
http://www.marunde-muscle.com/forum/showpost.php?p=19488&postcount=21

Making a log lift wouldn't be a problem. Shoulders is the least of my worries. Just need to start working on grips. Got plenty of trees that I could use to make my own log lift. That'll come later. Later this week will make my 2nd Farmer.

Got the pictures yet?

Patrick McGuffin

12-12-2005, 01:50 PM

Mike McConnell

12-12-2005, 03:39 PM

I will put them up tomorrow as soon as I get completely done. (maybe tonight if I move fast) .I can honestly say that there is some satisfaction from making your own impliments, now only if I dont mess up so much making them. :BB:

Ps. those farmers look pretty cool so far!
Yes, damn heavy, too 202lbs. I'm already intimidated by it so far. Need to work on lots of deads and catch up on this one here.

Patrick McGuffin

12-12-2005, 10:47 PM

monday: back day

w/u

deadlifts
225x5,315x5,385x5,385x5,385x5,385x5,385x5 (completely raw!)

rows
225x5,225x5,225x5 (worn out, stop there)

shrugs
225x7,225x7,225x7

pull ups
x2,x2,x2,x2,x2,x2,x2

I did not do stldls because I was dead from dls, I have never gone that heavy for that many reps, and I did it completely raw! I want to set pr's badly!

Nicolette L.

12-12-2005, 11:55 PM

WOW PATRICK!
I am impressed. I was just reading your training log. I went back to your first page and have seen the improvements you have made over the months. I just wanted to give you some kudos. You are doing awesome. I know sometimes we forget how far we have come and only focus on how far we still have left. You are definitely headed in the right direction. Keep kicking butt. Great Job!

Patrick McGuffin

12-13-2005, 09:06 AM

Thank you , ever scince I joined this board I have been really motivated to work hard and try to do as well as possible in strongman.

Patrick McGuffin

12-13-2005, 09:12 AM

Plus with people like you on the board who couldnt be motivated :) :YR:

Patrick McGuffin

12-13-2005, 01:45 PM

Pictures of the log, it does not have the loading ends in yet

Paul Neuhaus

12-13-2005, 02:01 PM

Nice work on that log. Digging those holes with hand tools doesn't sound like fun, though.

Patrick McGuffin

12-13-2005, 08:11 PM

It wasn't, but on the other hand, not having a log to train with.... seems alot worse

Tuesday: events!!

w/u

Log press for reps (empty)
me:11 (after poping off about ten and then deciding we should di it for reps)
Steve G.: 25 , some were a little sloppy but oh well

Tire flip
me: littlex5 singles, x5, big x 4 flips(singles)
Steve: little x 5 singles ,every single we would switch out (Steves 1st time)

Farmers walk
me: 120x100ftx5 trips
Steve: 120x100ftx5 trips

Today was just a light day to kind of mess with form and try out all the events. Before we did anything I loaded all my impliments up in the back of a truck and brought them to steves. My log doesnt have loading pins so it was empty. As for the tire flip, steve still isnt quite comfortable doing it so we did a single, let partner flip it then do another single, then I flipped it back up the hill, I have lost all endurance that i did have with my tire.

I am not sure how heavy my big tire is, it is a michelin XAD N E3T 26.5r 25 , I could not find a ply rating on it and the michelin website does not say the weight, plus i would say that its about 200lbs lighter than it would be new from tread wear , if anyone could find its weight that would be awesome. The farmers walks were just to use them so steve could see what they are like, we will definately use more next time (obviously it's a pathetic weight).

patrick w.

12-14-2005, 02:49 AM

great job on the log! It looks real nice. It looks like you found a training partner as well.

Patrick McGuffin

12-14-2005, 08:24 AM

Yes, I think that this has been my most productive week yet.

Patrick McGuffin

12-14-2005, 07:05 PM

Upper body, my front delts fely a little tired from playing with the log.

Wednesday:

w/u

strict press
135x5,135x5

push press
185x5

split jerk
225x3,245x3 (last rep sucked majorly though)

incline bp
135x5,135x5,185x4

1 arm db press
60x10(r) 60x8(l) my left side sucked it up today for some reason

standing bb tricep ext.
95x5,95x5,95x4

lateral flyes
25'sx10,25'sx10,25'sx10

bent over flyes
25'sx10,25'sx10,25'sx10

Ok by now every one who regularly reads my journal knows by now that I suck at cleans. Well today it took like ten times to finally clean 245 so I could do my overhead, then after I was done, one of my friends was deadlifting with a moderate weight and says "Hey, you should try and clean this" so I go over there and clean it twice, It was 245, the only difference is that it had 2 35lb bumpers on instead of 45's, then a 25 and a 5 on each side. What the heck!!!! :EP: :BB:

Dan Harrison

12-14-2005, 07:24 PM

Keep the fires burning, Pat, and keep up the hard work. Let's see a 260 push press soon.

Patrick McGuffin

12-14-2005, 07:26 PM

Thats what I am shooting for! :BP: :C:

Patrick McGuffin

12-16-2005, 08:11 PM

today the weight room was closed so I lifted with Steve But really did not get to much done in the way of squatting (I am a looser)

mainly just assistance exercises and playing around with different styles of squatting, did frt squats, olympic style squats, pl squats with a 10 sec pause at the bottom and overhead squats (almost fell on my ass). Then we did things like db presses, benched up to 255 for a single and played around with cleans and snatches for technique.After that we went outside and did some log presses and i finnaly loaded my stone on to something! It was a barrel with a double stack of tires so about chin level.

for the next two weeks i will probably do 20 reppers for legs and then some tire flipping at Steves (hopefully till I blow chunks)and mainly events instead of gym lifts!

Patrick McGuffin

12-18-2005, 03:07 PM

Today I was on the HatchDome website watching their lifting vids and decided to do a cond/tech workout, so i just did all of the exercises on there with the exeption of the plyo's ( sucking wind as it was)

w/u as shown on the site (5 min stationary bike, dynamic warm up, streches, ab's)

all with 135lbs and less than 30 sec rest between

Back squat x10

Frt squat x10

clean pulls x10

power clean x10

squat clean x10

split jerk x10

all with 95lbs and less than 30 sec rest between

Sn pull x10

power sn x10

squat sn x10

It only took 20-30 mins total but I was wiped out and sweating like a horse, this is almost a good alternative to cardio that I could do in between heavy days to work on cond and my technique (which i need to improve) :C:

Paul Neuhaus

12-18-2005, 03:17 PM

I absolutely dispise "conentional" cardio such as running, biking, etc.

But, this routine looks like loads of fun! Does it call for you to use a % of your BW?

Patrick McGuffin

12-19-2005, 02:15 PM

No what I did is I Just did all the exercises that they showed for technique on there and supersetted them cus I need cond. So I guess it is my own thing, like your Neuhaus Jerk lol.

Jay Hagadorn

12-20-2005, 09:16 PM

No what I did is I Just did all the exercises that they showed for technique on there and supersetted them cus I need cond. So I guess it is my own thing, like your Neuhaus Jerk lol.

That's funny Patrick! Way to get Paul back for me, he's always coming up w/ abbreviations and terms that are off the wall :confused: :LOL:

Paul Neuhaus

12-21-2005, 07:23 AM

That's funny Patrick! Way to get Paul back for me, he's always coming up w/ abbreviations and terms that are off the wall :confused: :LOL:
Sorry, Jay! My next journal entry will have NO abbreviations, just for you! If you still have qeustions, I can give an explanation for each exercise. :LOL:

Patrick McGuffin

12-23-2005, 11:32 AM

Patrick McGuffin

12-23-2005, 11:38 AM

Today was absolutely awesome and I dont know why, I went in to the weight room for the first time in a week and was a little stiff in my hips so I started with some extra light streches and stuff to loosen up after my warm up.

W/u

streches (legs , hips , lower back and arms, in that order)

snatch
115x3,115x3,115x3,135x3,135x3,155x3, 175x0,x0,x0 (almost)

cleans
155x3,155x3, 205x1,205x1,205x1,205x1,205x1,205x1,205x1,205x1,20 5x1,205x1,225x1,225x0,225x0

squats
225x20

quarter front squats
225x4 with 5th full Rom, 245x4 w/5th full ROM, 245x4

narrow stance box squats to 12" and 3 sec pause on box each rep
245x5,225x5

one arm bb sn
95x5 (left and right)

one arm db sn
95x5 (left and right) (need to do these and 1 arm bb sn before squats, my bad)

oh squats
95x5,95x5,95x5(was hard work to keep my balance)

side raises(for obliques)
95x15 (l and r)

leg raises off of bench (abbs)
x15,x15

I was especialy satisfied with the cleans today because I was not going for weight ut getting under the weight, the highest I pulled today was to my nipple level but most were to the bottom of my rib cage or so. I think I will do technique work like this every other week, and my clean will skyrocket as soon as I am comfortable getting under the weight. I failed on the last to by not racking the weight quick enough. On one of the 205lb reps my hands slipped off the bar so I shot my arms forward and caught the weight on my shoulders (sweet). :BB:

I left the weight room stumbling about like a drunk feeling worn out and pretty dang hungry so along the way home I stopped at a local mexican resteraunt and orderd a giant chicken burrito and a diet coke, left there feeling sooooooooooooo good , especialy knowing that what I ate was pretty healthy , took a hot shower and colapsed into the computer chair, bringing me to where I am now, ahhhhhhhhh...... :marv:

Patrick McGuffin

12-24-2005, 07:21 PM

I am feeling so sore after yesterdays squats and stuff. Ok I am done whining. Did not train today but I did watch the wsm and we celebrated christmas at my moms and I got a cool hoodie and some knee wraps that I think are pretty cool. They are pretty tight and mad of some thick elastic material, almost feels like I am wearing wraps.

Anyways, MERRY CHRISTMAS EVERYONE!!!!

Mike Westerling

12-24-2005, 08:02 PM

Hope Santa brings you some cool stuff!
-Mike

Patrick McGuffin

12-26-2005, 10:04 PM

quick back day

w/u

deadlift (speed day)
255x 8 doubles

bent rows
185x7,185x7,185x7 (verry light)

stl dls
185x7,185x7,185x7

shrugs
185x7,185x7,185x7

all were really quick and with little rest between reps, now I am in a mood to really step it up in order to become better!

Patrick McGuffin

12-27-2005, 10:01 PM

Today was to be an event day but not much happened, I am somewhat happy with my tire flips though, more events after oh tommorrow to make up and what not...

w/u

stone 240
to 56"x1, to 60" miss (barely) You should have seen it, funny as shite just barely missed the top and on the way down it hit the platfoem set up and knocked it down and i had to jump over the stone as it flew in my general direction, note to self, fill barrel with something heavy, not water though, I knocked a hole in the bottom.

tire 1000 lbs
4 singles, happy with this,next time a set of 2-3 without stopping in between

tire 450 lbs
3 easy one motions, awesome, I want to try and one motion it the length of the area we have to train in (100 or so feet)

when I was being picked up to go home my axle was brought over scince it just got done with the paint drying and when we brought it in the weight room steve just dropped it onto the pegs of the rack and scratched the heck out of the piant , new rule, only lifting from the ground not the rack..... :BB:

Mike McConnell

12-28-2005, 07:33 AM

Noticed that your goal of bw is 210lbs. How is that progressing? My goal is to get UP to a bw of 205. I already had to buy a larger Levi jean a few days ago and new and longer belt buckle. I can see that my wardrobe will need some new clothings already. My Hawaiian shirts are just becoming too small! And oh, my oldest daughter paid me with the nicest complement by saying I look like a cop...a beefed up cop that is. Anyway, just 15lbs more to go til May. You're doing a fab job already.

Patrick McGuffin

12-28-2005, 10:54 AM

Thanks mike, the only problem is I am trying to get down to that, my pants are getting a little tight too and I need to work on conditioning, my best estimates would be that I would be at 210 with 12-15% bf so thats what I am shooting for , I want to be at 225 by the first competition of the season so lots of :C:

I think that you could easily get up to 205 and then maybee I could compete against you in the 231's this next season eh. (nudge)

upper body day

w/u

MP standing
155x10,155x10

cg bench
135x10,225x4,225x4 (cruddy)

clean and jerk
225x3 (sick and couldnt breathe, not happening)

cg oh lockout (2" above eye level) with 5 sec negative
135x5, 155x3,175x1,175x0, 155x5

upright row
95x10,95x10,95x10

lateral flye
25x10,25x10

bent over flye
25x10,25x10

pinch grip work
left hand sucked, right did ok did, 25's from floor then 10's for time

Patrick McGuffin

12-28-2005, 11:00 AM

In the pic in my avatar I was at 225 and I am around 245 with about the same bf level (by the patented mirror and pinch an Inch technique) (heh) and my strength is exponentialy higher to so I lend that gain to more back shoulder and leg muscle (the only things that have grown much).

Mike McConnell

12-28-2005, 01:23 PM

Thanks mike, the only problem is I am trying to get down to that, my pants are getting a little tight too and I need to work on conditioning, my best estimates would be that I would be at 210 with 12-15% bf so thats what I am shooting for , I want to be at 225 by the first competition of the season so lots of :C:

I think that you could easily get up to 205 and then maybee I could compete against you in the 231's this next season eh. (nudge)

Well, as I add more muscles, they would require more calories to maintain them. Hence, a harder time to gain weight. I am drinking weight gain shakes 3 times a day (sometimes 4) drinking 3 cups of the weight gain power stuff (frozen strawberries, banana, 3 scoops of vanilla ice cream, whole milk and big heaping cup (looks like a detergent cup) of the powder after my meals.

If I'm going to compete in the under 231, I'm sure as hell not going in as a 205 when I could be better at 225. Why let them have the 20 lbs extra advantage? :)

Patrick McGuffin

12-28-2005, 01:31 PM

I dont know, most of the time though the cut off for light weights is 200lbs and you were trying to get to 205 so I was just assuming you would be in the 200-231 lb class :D

Mike McConnell

12-28-2005, 01:49 PM

I dont know, most of the time though the cut off for light weights is 200lbs and you were trying to get to 205 so I was just assuming you would be in the 200-231 lb class :D
No. The 205 is my goal, hopefully, about a month before the contest in May for the Albuquerque's Desert Challenge II event. That way I'll train and then about a week before the event bring it down to 199 to enter in the under the 200lb category. Now, if I were to compete at the under 231, then I'd sure would want to weigh in heavier before trying such a feat. :)

Patrick McGuffin

12-28-2005, 06:37 PM

Oh ok! lol , I get what you are doing now!

At 1pm jogged for 3 miles with some of my friends, One of them went on to do 14-15 miles :eek: !!!!! I was sucking wind through the whole thing and ended up with a cramp In my side, I dont think it would have been so bad if I didnt have a head cold though.

Later, finished log and axle completely , did one heavy axle clean and press to soo how hard it was. Axle weighs 25lbs with collars.(wish it were heavier)

115x5, 205x5

Patrick McGuffin

12-29-2005, 02:33 PM

Was going to go for a short jog down to this guys house because there was a bunch of pipe in his yard with a for sale sign next to them but i only got about a block before I couldnt breath so I powerwalked th whole way just to find out it was galvanized (pretty dirty) , powerwalked back and rode an exercise bike for half an hour

Patrick McGuffin

12-30-2005, 09:02 PM

For some reason my alarm clock "didnt go off " this morning and I missed my only chance to use bumpers and do some oly lifting. I was going to just go ahead and take a rest day but something in me yelled squat! So I did.

w/u

20 repper
225x20,

back squats (reg, not breathing)
225x15,225x10

front squats
135x10,135x10

I hate the rack at my house, its one of thosre cheap halfracks from GI-Joe'sand the pins are set up so that thereis no place where I can comfortably rack and unrack the weight. One pin is only about half way up my rib cage to where its way to low and if I move it higher then I can easily unrack but have to stand on tippy toes to get the bar back on.Thats all folks!

Patrick McGuffin

01-02-2006, 09:10 AM

morning workout

w/u

deadlift
135x10,135x10

stl dl
135x10,135x10

bent rows
135x10,135x10

shrugs
135x10,135x10

squat cleans
135x10 singles , 10 sec rest in between , working on form more than conditioning

less than 30 seconds rest between all sets, later will be heavy, plus :C:

Patrick McGuffin

01-02-2006, 06:09 PM

I was not into it tonight, back day.

w/u

deadlift
225x5,315x3,385x3,435x3,435x3,435x3(pr)(still unhappy with it)

bent rows
225x3,225x3,275x3,275x3,275x3

shrugs
275x7,275x7,275x5 (will get 7th next time)

good mornings
135x5,175x5,175x5,175x5(pr's but I am new to these so no biggie)

Pull ups
did not do, instead I moved around squat racks in order to get a power rack out of a corner to use.

plate twists w/ 45 (like on the kilted thrower movie)
10 per side

leg raises from end of bench
15 reps

crunches
x 30

side crunches
x30

side bends w/ 90lb db
x 15 per side

I will just call this abbs from now on.

Mike Westerling

01-02-2006, 07:06 PM

...if it's a PR what's to be unhappy about? It's moving in the right direction bro! Looking strong!
-Mike

I was not into it tonight, back day.

w/u

deadlift
225x5,315x3,385x3,435x3,435x3,435x3(pr)(still unhappy with it)

bent rows
225x3,225x3,275x3,275x3,275x3

shrugs
275x7,275x7,275x5 (will get 7th next time)

good mornings
135x5,175x5,175x5,175x5(pr's but I am new to these so no biggie)

Pull ups
did not do, instead I moved around squat racks in order to get a power rack out of a corner to use.

plate twists w/ 45 (like on the kilted thrower movie)
10 per side

leg raises from end of bench
15 reps

crunches
x 30

side crunches
x30

side bends w/ 90lb db
x 15 per side

I will just call this abbs from now on.

Patrick McGuffin

01-02-2006, 08:06 PM

I dont really know why it didnt feel good though, I felt weak and feel I could have done ALOT more if I were normal. It might be in my head though.. :BB:

Patrick McGuffin

01-03-2006, 09:05 AM

morning cardio stuff

30min eliptical bike

streching 15 min

abdominal work 10 min

Patrick McGuffin

01-04-2006, 10:00 PM

I did not do event training yesterday because my training partner wasn't feeling good so I couldnt go over there, but today I did, plus the weight room was closed so I mainly did overhead work with impliments (wed is upper body training)

w/u

log press
135x7,175x1(PR),195x1(PR),225x0,225x1(PR)(had to find my groove)

stone loads to 56"
135x1,135x1,135x1,240x1,240x1,240x1,240x1,240x1,24 0x1

axle press
185x6,185x9,185x2,165x3 :mad:

caber toss 12' long weight, unknown
9 or ten trys at getting the thing to not fall over and 2 atemps at fliping it, one about 70 degrees and 12 o clock (if it matters if you dont flip it)

medicine ball tosses

Then I moved impliments around and moved the stones and platform to a concrete pad that I did not know existed because it was covered in junk before, this is a good thing because my stone was getting so dang slippery in the mud today, doing any tire flips would have been scuicidal without cleats so I skipped them and farmers walks today. I was so happy to get the 225lb log because this is only the second time using a log exept for when mine did not have any loading pins on it and only weighed 125lbs!!!! I could have gone for more because on the last rep I found my groove and it floated up there (well kinda). All the stone loads were muddy as ........ well whatever is muddy, the 135lb stone is a natural rock that I brought over for people who couldnt load the big one.

Axle pressing seems to be twice as hard as a barbell for me and I stunk it up here , on the second set I hit myself in the chin also, after that I didnt have much left in me. There is a chunk of a downed tree that is perfect for a practice caber so after each workout I will have a go at it along with medicine ball tosses and maybee some stone putting. After this Steves family invited me to dinner with them at a steak house (sweeet)which was kinda funny as I was coated in mud the whole time.

Patrick McGuffin

01-05-2006, 09:09 AM

20 mins on exercise bike thing

stretching

abdominal work

Corey DuCharme

01-05-2006, 10:43 AM

Your Wednesday workout was awesome!! Seriously, you crushed a PR, got down and dirty with some stone lifting, smacked yourself in the chin trying to lift heavy and polished it off with a steak dinner. That sounds like a great workout to me, except maybe the chin part, but stuff happens.

Patrick McGuffin

01-05-2006, 05:12 PM

Haha yeah I was great, Iam hoping to do tire and farmers and stuff soon to see if I can get a repeat performance.

light snatches plus 30 min on exercise bike

going out to do sand bag carries and stone puts

patrick w.

01-05-2006, 05:39 PM

when are you planning on trying to compete again?

that is so cool you have enough land to flip a caber!!

Patrick McGuffin

01-05-2006, 05:47 PM

I was going to do atleast 2 shows in april , those are the earliest I know of , plus I hope to do wa. strongest man, Jesse and Sarges and hopefully teen nat.'s and if things go right put on one here. As far as having land to flip a caber, I dont, all of my impliments are at my freinds (and training partners )house, which sucks because wheather or not he feels like training determins if I can or not, all in all I think I have a pretty sweet set up. And playing with a caber is a fun game lol.

Patrick McGuffin

01-06-2006, 06:10 PM

Corey DuCharme

01-07-2006, 09:41 AM

I hear you about the cleans. If the timing is off just a little bit, it feels horrible, but when it's right on, it's the smoothest lift there is.

Squats look strong, especially since you felt like poop. Every now and then days like that come along, it's good to see you tough it out. A crappy workout is better than no workout.

patrick w.

01-07-2006, 01:14 PM

For some reason today I wasnt feeling strong at all

w/u

cleans
135x5,185x5,225x2,237x2,245x1,245xalmost,245x0,245 x0,245x0

front squats
135x10

squats
225x5,315x3,315x3,365x1,365x1,365x1

That was it , nothing else, I came in feeling like crap and came out feeling like crap that somebody ran over with a mac truck. My timing was junk on the cleans, I need to practice more with a moderatly heavy weight (200 or so ) and just work on getting under the bar and racking the weight. I was originaly planning on doing a triple with 365 but it didn't happen. Overall though I think the squats did their job, I am sore. :BB:

work on pulling front he hang, mid thigh, and dumping under the weight (full front squat) and turning your elbows fast. Start with light weight and then work up to about 70% of your best clean and just bang out sets of singles or doubles and always think fast and move fast. Once you get into the bottom position faster and "clean" up your form (bad bad joke) your clean will go up. You are already strong from the floor.

Patrick McGuffin

01-08-2006, 04:52 AM

patrick w.

01-08-2006, 05:35 AM

Thanks for the advice Patrick. How many times per week should I do this, or drill form in general, it has been hard finding a schedual that will work to where I could add in more volume but my clean is a big chink in my armor so I would be willing to find some way to add in more cleans, and squats(they suck compared to my other lifts excluding bp and clean).

well, I don't know what your regular training split looks like or your program. I would add the work in 2-3 days a week.

Something like....

hang cleans up to 70% from sets of 2 preceeding a big workout (kind of like a warm up)

full cleans (from the floor) up to 8-90% (depending on how your form is going that day) for singles preeceding another workout.

Also do the cleans first since they are so technique based and requiere high amounts of force output to complete the lift. If you wait untli you are fatigued, like at the end of a workout, your technique may suffer and your strength will be shot and you wont be able to move quick enough to make good reps.

Nicolette L.

01-08-2006, 06:08 PM

I just really wanted to thankyou for the kind words you said. It really means a lot. I am truly motivated by your progress. Keep it up. Hope to chatt with you in depth soon.

Patrick McGuffin

01-08-2006, 10:05 PM

Thanks Nicolette, I just looked back at the first 5 or ten pages and was stunned at the weight I was moving around back then, or lack of. I think that you and some of the other members of this board are far more worthy of praise than I am though, the only adversity that I face on a day to day basis is lack of similarly minded people around me to help me stay motivated and keep on track, that is why I hang out so much on here. Some of the other guys and gals on this board have had debilitating conditions and scheduals that do not allow for any time to train yet some how managed to keep on doing what they loved , so I say kudos to you and all the other board members!

Patrick McGuffin

01-08-2006, 10:38 PM

Looking over my journal I have noticed some areas that I need to work on, primarily my squat and clean, I think that back then I could probably out squat myself now exept of one rep max, so I need to prioritize in order to help bring that up to par. My olympic lifts need to be focused on also along with lockout power and some assistance lifts too. I was thinking about rearanging my workout schedual in order to accomplish this. I was thinking working out 2 times a day , light in the morning and more intense in the afternoon. I am going to see if I can get into a weightlifting class my first period of the day and lift at the school because the weight set at my house was moved out of the weight room and into our office which does leave enough room to lift , I can also drill my olympic lifts and squat 3 times a week in the morning and I would be forced to do cardio (or fail the class lol). It would also give me more time to add in work on areas that have been neglected such as speed, endurance, GPP and assistance work. I was thinking something like this.

monday:
morning: light olympic lifts, core, squats(light), light leg work,

afternoon: olympic lifts (Heavy) heavy squats and leg work

teuseday:
morning: streching, core and cardio

afternoon: events

wednesday:
morning: light oympic lifts, core, squats(light), Light upper body and grip

afternoon: overhead work, bench and triceps

thursday:
morning: streching, core and cardio

afternoon: plyometrics and Gpp (hopefully sled work)

friday:
morning: light olympic lifts, light squats , core , light back work

afternoon: heavy deads and back work

saturday:
grip work

sunday:
off

I think something similar to this would help my get in shape and work on my weaknesses, If you noticed I put my back day on friday and put legs on monday, which is where I have deads now. I usualy have more focus at the beginning of the week and seem to make more progress on areas I work earlier in the week so squats will be my priority. Any and all coments would be helpful.

ScottDowney

01-09-2006, 12:57 AM

Holy broken barbell Pat-Man thats some workout you're heading into!!!!!!

With all that cardio and core work, I can see Pat-Man truely building superhuman strength....watch out Jesse ;)

Seriously though, thats some awesome feat man I hope you kick some butt with it!!!!!!!!!!!!!!!!

Corey DuCharme

01-09-2006, 06:20 AM

Inspiring agenda. After looking over your routine I realized the the afternoon lifting portion is almost identical to my schedule. Soooooo....taking some cues from you, I am going to consider adding some additional workouts into my week.

What kind of sets/reps/weight% are you thinking for your light squats?

On a side note, you truly are an admirable young man. It is too common to see disrespectful and immature behavior from guys your age. Although forgivable, that behavior is not desirable. However, your presence in this community is humble, respectful, caring and supportive. These are priceless qualities which some men go their whole life without displaying. You're also funny, it rounds everything out nicely.

I think everybody else here agrees with me when I say, "Keep up the good work."

Patrick McGuffin

01-09-2006, 08:18 AM

I am not sure on the weight for the squats yet but I know it will be light enough that afterward I will want to jump under tha bar again and do some more, probably front squats with about 135 for a couple sets of ten and a few sets of 8 back squats with 225 or so and work on form and explosion from the bottom of the lift(where I suck at). I think that would probably be about right for the first few weeks.

I was thinking:

w/u, hang snatch up to 10 doubles w/ 70%, hang clean 10 doubles w/ 70%,
front squat, oly style back squat, light work on whatever bodyparts I will be working on later,core work

Patrick W. suggested I do light olympic lifts more and I figured out this program so I could fit them in along with get in better shape.I think I will also take his advice and do heavier full cleans and snatches for singles on monday.

Patrick McGuffin

01-09-2006, 06:32 PM

..about switching squat day and deadlifting day!

w/u

hang snatch
95x2,95x2,95x2,115x2,115x2,115x2,115x2,115x2,115x2 ,115x2,115x2,115x2,115x2

cleans
205x1,205x1,205x1,205x1,205x1,205x1,205x1,205x0,20 5x1,205x1,205x1

squats
225x5,225x5,315x5,315x3,385x3!!!!! PR!

z-squats
315x1,225x1,225x1,225x1,225x1,225x1

clean pulls
265x3,265x3,265x3,265x3,265x3

one arm db snatch
85x5 left and right, next time remember to do before squats

abs and streching

Today was great! Along with hitting a big pr(I think ) when I was streching I did one of those quad streches where you tuck your feet under your body and lean back and I managed to touch my shoulders to the ground without to much strain. So I havent lost as much flexibility as I was suspecting I did. Snatches and cleans went well, but I just did what I would usually do as a lightr morning workout, only one clean had bad form and i missed the lift.

Mike Westerling

01-09-2006, 06:36 PM

ScottDowney

01-10-2006, 01:12 AM

awesome PR lil buddy

Patrick McGuffin

01-10-2006, 07:48 AM

Thanks Mike and Scott, Today didnt go as planned, I was going to get up to go work out at the high school before class, so I set my alarm clock and went to bed early, the only problem......I didnt turn the thing on :BB:

Tommorrow I will not make that mistake. :D

D.J. Satterfield

01-10-2006, 07:57 AM

Nice PR on the squat. Those are always great to hit. Keep up the good work.

Nicolette L.

01-10-2006, 08:42 AM

Patrick,
Did today start a little smoother. I hope you have a powerful morning!

SBaier

01-10-2006, 09:17 AM

Great job Patrick - it is fun watching your progress!

Patrick McGuffin

01-11-2006, 10:18 PM

Thanks guys, today didnt go all that well but still decent. In the morning I arrived about 5 minutes late to the gym just to have it close after 10-15 minutes of lifting, the walk there takes half an hour :BB:

morning
w/u

hang snatch
95x3,95x3,115x2,115x2,115x2,115x2,115x2,115x2,115x 2,115x2,115x2,115x2

hang clean
175x2,175x2,175x2,175x2,175x2,175x2 (didnt do last few sets, racing to get some squats in)

front squats
135x10,135x10

Then as I was loading the rack to do back squats I was shooo'd out of the weight room. I was planning on doing squats, light jerks, lateral and bent flyes and cg bench also. Along with core work.

afternoon
w/u

bench (trying to get my 3 lift total to 1200, currently 1160 w/ new bench)
135x5,135x5,185x3,185x3,225x1,245x1,265x0,255x1

jerk
155x5,245x1

incline db press
90'sx5,90'sx5,90'sx1

standing military press
155x3 shoulders fried , stoped there

standing db press
25'sx10,25'sx10

lateral flyes
25'sx10,25'sx10,25'sx10

bent over flyes
25'sx7,25'sx7.25'sx7

squats (c-mon, you know I had to do them) :D
225x8,225x8,225x8

The only reason I did bench is because I wanted to see where I was as far as my pl'ing total, my max before was listed as 225, which has been easy for me to do forever, just had a bad day when I maxed out at school last... I figure, that I can make up 10-20 lbs with my dead and 20-40 lbs with my squat putting me well over 1200.

Corey DuCharme

01-12-2006, 06:16 AM

Good workout Pat. Have you ever tried assistant lifts for your bench such as board presses, floor presses, rack lock-outs or progressive resistance like chains or bands? Just some ideas that I've heard good things about. Plus, the extra tricep strength will help with your overhead press. (Not like you need it jerk. :FF: )

Patrick McGuffin

01-12-2006, 07:03 PM

Hey now as soon as I get to the point where I can clean as much as I could press I will need it. I am going to add in light bench work but it will all be close grip after O.H. I will also do cg lockouts and oh lockouts. By the way my pecs hurt.

This morning I was a bad, bad kid and slept in until 9am, the weight room opens at 6:30 (Bad Patrick!)

afternoon:

spent the whole time at school digging through all the track equipment in the storage shed trying to find the harnesses for the sleds. Turns out they were right next to the sleds in a bright red bag, not even a foot and a half away. :BB:

Then as soon as I got that all together and put on 2 45's and a 35 on there and pulled it from the track shed to a ticket booth where I am going to store it when its not in use(that way I dont have to get in to the track stuff). It is 1/2 a lap from one building to another on a quarter mile track. My lungs were burning like I swallowed HELL FIRE!!!!!!!!! should be about 650 feet or so.

Patrick McGuffin

01-13-2006, 06:16 PM

I felt good in the morning but about half way through the day I started feeling like Dookie(headache bad cough hard to breath).

morning

w/u

hang snatch
95x2,95x2,115x2,115x2,115x2,115x2,115x2,115x2,115x 2,115x2,115x2,115x2

hang clean
175x2,175x2,175x2,175x2,175x2,175x2,175x2,175x2,17 5x2,175x2

front squats
135x10,135x10

squats to 12"box
225x7,225x7,225x7

stl dl with 45lb plate (streching mainly)
x10,x10,x10

bent rows
115x10,115x10

ab's
sit ups w/feet under vending machine (heh heh)

afternoon

w/u

dl
225x5,225x5,315x3,315x3,385x3,455x3,455x1,455x0,45 5x0,455x0 ect ect

After this I gave up, I had no energy and felt drained, plus my grip kept giving out because I was playing with grippers yesterday and this morning. When will I ever learn.

tricep ext.
85x7,85x12,85x3 (dead)

dumbell c&p
95x3 (r only)

few pull ups

then I just went around and spotted people and gave kids advice and stuff while diong random lifts and stuff. Next week scince I didnt even get verry far I will re- do this work out so long as I am feeling up to it.

Jonathan Macfarlane

01-13-2006, 07:44 PM

Good job man. Getting BEASTLY :mag:

But remember, as in King kong, the beatuy killed the beast, be careful :LOL: Random.

ScottDowney

01-14-2006, 07:26 AM

my grip kept giving out because I was playing with grippers yesterday and this morning. When will I ever learn.

Thats the one thing I try not to do....I try set grip training apart from anything else that way my hands are back to full strength for deadlifting!!

Although I think doing them friday afternoon is a bit close to Sunday for my liking......major brain fart by me :BB:

Jay Hagadorn

01-14-2006, 06:45 PM

Keep workin hard Patrick. It looks like your getting stronger, good job...

Patrick McGuffin

01-14-2006, 07:38 PM

Thanks Jay! I keep thinking that I am not working hard enough and not getting anywhewre but when I hear comments like that and look back at the numbers I seem to be making good progress.

Scott, from now on I am not letting my inner child get the best of me and I wont play with my grippers exept on teusday and saturday so that I have plenty of time to rest my hands. :D

ScottDowney

01-15-2006, 05:59 AM

If you treat grip day as a specific training day you're grip will go through the roof!

Now I need to take my own advice hahahahaha

Nice work though Pat, you'll be kickin' ass in no time!

Patrick McGuffin

01-17-2006, 09:44 PM

events!

morning

w/u

100 ft sprints, sprint one way walk back no extra rest
x 10

plate twists

box jumps

crunches

leg lifts

duck walk
bw+90 50 ftx2

1 arm db walk
90x5 L & r

side bends
90x20 l & r

medicine ball tosses

afternoon

w/u

tire flip
500x10 singles

I almost died on this, it was verry slick so we did not do a series but when I went to one motion it on one rep I slipped and fell under where the tire was right on to my face, I looked up and it was standing straight up and down then started to fall back at me so I did a cool little ninja roll like indiana jones and just barely avoided getting hit :BB:

stones
240x1 (slow), 240x1 (one motion sweet pr), 240x1 (fast) 240x1(fast) 240x1 (simi fast) 240x1 (slow)

Today Steve finnaly lapped the 240 and spent 45 seconds wrestling around with it trying to get it loaded, next time it will be his b****.

log cleans 12"
225x5 under 75 sec(never done so pr)

log c&p
135x5 verry winded after log cleans, Steve got 10 but did not do heavy log cleans

axle hold with 205, double overhand
26 sec(never done so pr), 25 sec, 20 sec

Steve got 37 something on his best attempt.

1 arm axle dl
many a failure at 205,185,165, 115x4 l & r (measly pr, never done before)

So other than almost dying I did manage to do alot of exercises I havent done before, I need a video camera so that I can record things like the tire incident, me and Steve were laughing for like 5 minutes.

I think could Have gotten the 165 if I were fresh, I spent like 1/2 hour on the others trying to get it.

verry good day! Funny too.

ScottDowney

01-18-2006, 12:56 AM

With the sheer volume of work you're throwing into this routine, you should be one strong, fast, lean little dude!!!!

Awesome work Pat-Man

Corey DuCharme

01-18-2006, 06:26 AM

Sounds like a great workout Dr Jones, or Ninja Joe.....whichever you prefer.

Good job on all the PR's, especially the stone lifts and log cleans. Sounds like your friend is giving you good motivation by hanging with you in some of the lifts. Also, that's impressive that he fought the stone for so long.

Patrick McGuffin

01-18-2006, 07:06 PM

Crappy morning, good afternoon though.

morning:

w/u

hang snatch
115x2,115x2,115x2,115x2,115x2,115x2,115x2,115x2,11 5x2,115x2

hang clean
175x2,175x2,175x2,175x2,175x2,175x2

Quit early on these, my form was absolute crap, no explosion, couldnt rack the weight properly and felt real sluggish. :mad:

front squats (taking it easy)
135x10,135x10,135x10

some light streches and abs

Quit here, probably due to so much vol. yesterday.

Afternoon:

w/u

military press from rack
135x6,155x6,165x3,185x1 pr!

narrow grip bench negatives
275x5,275x5

NG lockouts(1/2 rom)
185x5,225x3,275x3,295x1(never done, pr),305x0,295x0,285x0,275x0,225x3

log press
135x7,135x5

caber toss(for fun)
3 o clock, 12and 1/2 o clock (or whatever that would be) 1 o clock

These were just for fun, I did really well but unfortunately Steve's brother had a go and managed to break it, now I need to find a new toy

farmers walk
120x75',120x75',170x75',170x75',200x75'

My farmers walks have verry narrow painfull handles so I was verry happy that I held on to all of them and did not drop it once.

farmers pick ups
200x4 (all our weight) (of course that is each hand)

Alot of volume again, tommorrow I am going to do sled pulls, stair hops and maybee stone carry, NO MORE!!!!! And next week take it nice and easy on myself, then low volume/heavy weights, then high vol/moderate weight week.

Patrick McGuffin

01-19-2006, 06:01 PM

morning slept in and caught up on some much needed sleep (had lots of things to do this week that ended up keeping me up late) I think it was a good decision after all the crap i have done the past couple days.

afternoon:

w/u

jogging
1/8 mile haha just over to bleachers

bleacher hops 3 stais per hop, fett together
2 sets up the bleachers

sled pulls
sled+35x50-75',sled+35x50-75'(timed, 5.75 sec),sled+125x50-75'(8.14sec), sled+125x100-150'(20sec), sled+125x100-150'(18.18sec)

Dug stone out of gravel pile that I will be using as a hussafel stone at school.

ScottDowney

01-20-2006, 01:08 AM

Pat-Man.....sick looking workouts man!

When you're gripping the farmers, when all is set try to lock your thumb over your first two fingers and squeeze!

It helped me immensley with my grip on the farmers and on deadlift!!

Patrick McGuffin

01-20-2006, 06:27 PM

I will work on that , I am getting to the point where I cant hold on to the weight long enough to lock out on dl, I even had to resort to straps today.

Morning:

w/u

hang snatch
95x3,115x2,115x2,115x2,115x2,115x2,115x2,115x2, 115x2,115x2,115x2

cleans (full clean)
205x1,205x1,205x1,205x1,205x1,205x1,205x1, 205x1,205x1,205x1

timing still somewhat off on all of them but the 7th and 8th reps

front squats
135x10,135x10,135x10

squats
225x7,225x7,225x7

2nd and 3rd set to 12" box

whimp pull ups (feet on bench)(cus I am whimpy)
bwx10,bwx10

Afternoon:

w/u

18" deadlifts (definately adding these ino my program)
225x5,315x5,405x1,475x1,495x5(easy)(with straps),515x1,535x1,545x1,565x1,585x0

was having trouble lifting things until I used the straps, still angry that I had to.

bent rows
225x4,225x3,225x3,225x3

shrugs
225x10,225x10,225x10

whim pull ups
bwx2 (had to leave, weight room closing)

I really liked the deads today,I havent done these exept once when I first started lifting a year or so ago. I was having problems gripping the bar after 475 so got my sister to bring me some straps from my house to use, then I did and easy 495x5. All were exteremely easy exept the 565, which was somewhat difficult. The only reason I think I failed of 585 is I was getting worn out with the amount of pulls I did. Next time less small singles and try to get 600( I think I can)

Patrick McGuffin

01-23-2006, 06:43 PM

This morning was great.

w/u

snatch
135x1 x 10 singles

power cleans
205x1 x 10 singles

front squat
135x5,135x5,185x5,185x5

little streching

Afternoon: great at start then my ego got in the way and I wasted a perfectly good session once again. :D :mad:

w/u

snatch
135x3,135x3,135x1,155x1,175x0,175x1(crap form)

clean
205x1,205x1,205x1,225x1,245x1,275x0,275x0,275x0,27 5x0,275x0,225x1,225x1

clean pulls
225x5,225x5,225x5

front sq
205x 1, Thats it I am done :mad:

Everything up to and including the 245 were almost magic, it was like I commanded and then the bar flew into the rack position, so I decided to make a jump to 275 and almost got it about 4 times. It was high enough and I caught the bar going down each time and only had a problem shooting my elbows through to get in the rack position, as soon as I clean (buh-nun-nunt) up my form some more, I will give it 2 weeks and try for it again. I will do 245 on wed. so that I can do some heavy oh work(try for max reps at thet weight), I think just handling that kind of weight will help me with my form scince it only goes away at near max attempts.I need to actualy follow my workout plans.

GregMonfredo

01-23-2006, 07:02 PM

Nice workouts. How has the 2 a day been going? Have you been eating a lot more or the same? Any signs of overtraining or anything like that?

I was thinking of starting to do 2 a days for a little while but I don't know how to set it up.

Patrick McGuffin

01-23-2006, 07:18 PM

So far the 2 a day is going great, no signs of overtraining or anything like that, so far my diet hasent changed much.... crap and eating good whenever possible (about 75% of the time) I am working out the kinks in my new diet and as soon as that starts up I should be good to go. The only problems I have is getting up early and not getting to do everything I want to, due to having ALOT of stuff on my agenda. As far as set up it basicaly is like this.. In the morning you do light weights that would normaly be done as warm ups, work on technique ect, I do oly lifts on my lifting days and cardio on event days, somewhere on this site there is an article titled something like "I've been training twice a day" that Joshua Davis posted that has all the technical mumbo jumbo in it. I decided I needed to add it in for my oly lifts to improve and to get into better condition.

GregMonfredo

01-23-2006, 09:35 PM

Cool, thanks. I'm gonna find that article

Patrick McGuffin

01-24-2006, 09:32 PM

Today I did not do morning cardio so I went swimming after my workout with steve, I accidentaly did a couple of belly flops and a back flop, I also did a backflip into the water a couple of times weeeeeeeeeeeeeeeeee!!!!!

w/u
tire flip(500)
x2,x2,x2,x2,x2,x2,x2,x2

tire flip(1000)
x1,x1,x2,x1

stone to 56"
240x5

That was it,I should have done farmers walks and log cleans with about 250lbs. Maybee thursday scince there is no school. Also more cardio on thurs and friday.

SBaier

01-25-2006, 08:04 AM

Good work Patrick - looks like you are enjoying the stone!

Patrick McGuffin

01-25-2006, 01:56 PM

I have to say that it wasnt all just x5(so not quite that impressive), we unloaded after every time next time I will do negatives. Also last week I said that Steve would get that stone, well he did! Along with that he fliped the 1000lb tire 4 times, 2 singles and a double, His little brother flipped it also.Crazyness.

this mornings workout:

w/u

hang snatch:
115x10 sets of 2

hang clean:
185x10 sets of 2

These were really nice, I was concentrating on form for my second pull and the weight just popped up there each time, I also had no problem getting my arms into the racked position like I normaly did.

oly style box squats
225x7,225x7,225x7

For some reason it gets easier with every set I do on these???

Db lateral raises
20x10,20x10

Then I bent a nail that was about 3-4" long and fairly thick, one of the kind that has 2 heads on it. I like bending things.

Patrick McGuffin

01-25-2006, 06:01 PM

Afternoon workout, made it real quick, the weight room was closing.

w/u

strict press
135x10,155x5

push press
205x5

split jerk
225x5(easy) 245x1, legs getting tired, didnt want to push it with such a technical lift.

rack pulls 18"
225x3,315x3,405x5,495x1,565x1,585x0

Well I cant do these until I get a stronger bar so I will do reg deads for a few weeks while I scrounge up money some how to get the jesup 1500lb bar, One of the coaches talked to me today about bent bars (wasnt me though, one was a bar I would never use and the others have been that way scince as long as I remember) and told me that I cant go to heavy unless I was using the heaviest bar that they had, so today, doing rack pulls I naturaly started to bend it on accident, go figure. ( I think I was gynxed) :BB:

Bent 5 more nails also (figured out the tech.) almost easy now, I need to make a trip to the hardware store :)