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  #741  
Old 03-15-2012
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March 15 - Thursday

power snatch / OHS
90x 1 /3 x1
110x1 / 1
135x1 / 5 x5

DB bench / vpulley row
60x8 / 130x10
80x8 / 150x10
95x8 PR / 170x10 x2

shrug thing / hyperextension
90x12 / 10
180x12 / 10
230x12 / 10

calves / grip x3

elliptical - 10 minute intervals
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  #742  
Old 03-17-2012
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March 17 - Saturday

Events with Jason and Alex G. Pretty much the best day for strongman you could ask for. Very bi heavy workout, but I left something in the tank on each event. Not as beat up as usual.

log c+p
90x6
90x3
140x3
140x3
170x3
200x1 x10 singles

Working on form. Last single felt the best. I have roughly 2 months to hit a 250 log...

800 tire
1
1
50'
50'

stone over 50" bar
260x3
260x3
330x1
330x4
320 (22", death star jr)x1 x3

Might try the death start sr next time.
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  #743  
Old 03-19-2012
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March 19 - Monday

squat / bench with pause / face pull
135x8 / 135x8 / 100x8
205x6 / 185x5 / 100x8
275x3 / 205x3 / 100x8
315x2 / 225x2 / 100x8

squat / bench with pause / t-bar row
315x2 / 225x2 / 90x8
315x2 / 225x2 / 115x8
315x2 / 225x2 / 140x8 x3

DB lunge / tri pushdown / scaption
BWx5 each / 90x8 / 25x6
40sx5 each / 90x8 / 25x6
50sx5 each / 90x8 / 25x6

plank - BW+75 for 30 seconds
plank - BW for 30 seconds
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  #744  
Old 03-24-2012
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March 24 - Saturday

Events with Jason "Abs" Dayberry. Sprained my ankle slightly on Wednesday, so I didn't want to push anything until I knew it was healed because of the powerlifting meet next weekend. I was going to do a light workout Thursday but skipped it. We kept everything light and quick (except OH I guess)

log clean each from 200 on
140x5
170x3
200x2
220x2 PR
230x1 PR

Took a while to decide if I wanted to go for 230 again. My main goal was 220 for 2, but that went so well I decided to try for a PR. 7 weeks to hit a 250 log. Minor technique changes seem to be working.

farmers 120' turn at 60'
125
215
225
225

240 keg 120' turn at 60' - 3 runs
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  #745  
Old 03-26-2012
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March 26 - Monday

Deload

bench / OHS
135x5 / 45x5
185x3 / 45x5 x5

axle MP / wide grip pullup
70x8
90x5 / 3 x3

deadlift
135x8
225x3 x3

hyperextension - BWx10 x2

plank - BW for 30 seconds

5 minutes elliptical - 3 intervals
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  #746  
Old 03-28-2012
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March 28 - Wednesday

Not sure if it's because I'm deloading or because I was tired, but I felt like dookie this entire workout. Form was off; had trouble concentrating

squat / pushup x5

tri pushdown / hyperextension x3

elliptical - 2 minutes

Hopefully I can pull it together for the competition.
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  #747  
Old 04-01-2012
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March 31 - Saturday

I competed in the Equinox Raw USAPL meet. Placed second in 275+ class out of four. Weighed in an 295 pounds. This was held in a crossfit gym that was extremely hot and humid inside. I had to be careful to stay really hydrated and go outside in between sets to avoid overheating. I got there at 1:40ish since weighins closed at 2:30. The first three flights ran long, so I didn't start lifting until 4:45ish (supposed to be 3:30ish). I saw that the meet was running slowly so I ate a big meal after weighing in.

squat
412
445
460

I was nervous going in to this since the heaviest squat I had hit in 2012 was 405, and I had bombed a 425 three weeks ago. 412 felt super easy, so I went for 445. On the 445 I had some weird thing happen with my left knee / balance that has never happened to me before. I don't know what that was about, but the lift still went up fast. 460 was definitely within 5 pounds of my max for the day and the knee issue fixed itself.

bench
270
286
303 no lift

My goal was to hit a 300 bench for the first time ever. That didn't happen, but I'm glad I went for it. I need to work on my bench technique a lot if I want to keep doing PL meets. The press commands were a little slower than the last meet, possibly because the bar was bouncing on my chest a little.

dead
507
534 no lift
540 Meet PR

So I was concerned with my deadlift since my form has been off lately. It doesn't feel like my hamstrings are activating properly. I had not hit a deadlift over 525 in 2012. 507 was cake. 534 came up quickly, but I pulled back too far and did a little dance with 534 pounds in my hand. I have never had that happen to me before. My goal coming into the meet was to go for 550, but with the 534 debacle we called for 540 to guarantee second place. As soon as I got it over my knees all I was thinking was not to pull too far back.

Overall, I didn't peak as well for this meet as I did last time. You never really know how you are going to peak by the deadline to sign up though. I totaled the exact same as the last meet, kind of odd. I had a good time again. Time to switch gears and get ready for some strongman comps.
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  #748  
Old 04-03-2012
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April 3 - Tuesday

Not nearly as sore from the meet as I was last time. I believe this is because I did some stretching after this meet versus none last time. Kept it light and fast today.

front squat / feet elevated d-handle pushup / front squat / pullup
225x3 / BW+45x8 / 225x3 / 3 x5

single leg calf / DBNG incline / facepull
BWx10 L / 55x8 / 110x8
BWx10 R / 75x6 / 110x8
BWx10 L / 75x6 / 110x8
Bwx10 R / 75x5 / 110x7

plank - BW+125 for 30 seconds
side plank - BW for 30 seconds each side

prowler 150' runs (75' uphill high handle, 75' downhill low handle)
5 runs, 2 man rotation

This left me nauseous and disorientated. Had to chill for 10 minutes before I could leave.
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  #749  
Old 04-05-2012
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April 5 -

axle dead
160x8
250x6
300x3
350x3
400x5
400x5
400x5
160x40 second DOH hold

I haven't done axle deads in probably six months, and they are in the next competition I am considering (legendary). I wanted to see where I was at, but still wanted to stay light for my first session back. Grip felt pretty good.

log MP
90x8
110x5
135x5 x6

tri pushdowns / DB scaptions
70x15 / 15sx15
70x15 / 15sx15
70x12 / 15sx15

prowler 120' runs (60' uphill high handle, 60' downhill low handle)
6 runs, 2 man rotation. Need to get my conditioning up a little since this competition has some endurance events.

ab wheel - BWx8 for 3 sets
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  #750  
Old 04-07-2012
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April 7 - Saturday

Went to Olney to train on the equipment for my next competition. Got to train a little with the Barry Perkins.

farmers / tire medley
bunch of warmups
250 50' / 550ish 50'
270 50' / 750ish 50'
2 more 50' runs with 270 farmers
bunch of singles and doubles with 750ish tire
8 flips of 750ish tire, alternating with Barry

wooden slater log - clean once
100xwarmups
150x6
170x3
190x2
220x8 singles

Picked up the lighter Husafell, but didn't really move anywhere. I was beat, especially since I partied pretty hard yesterday on my birthday. We would have had to carry it in the grass, and I was paranoid of twisting an ankle as well.
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