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  #431  
Old 03-04-2012
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Sunday - Stretch/ Little Bit'a back
Going to be pretty busy this week, so slept in this morning and it felt great, however those DB side shuffle/lunges are fn KILLER on the glutes havent been this sore in a very long time. Went in to shake it loose, do a bit of upper back bc its the only thing that doesnt feel beat right now.

Stretch: 10 mins
DB Rows: 70#'s x 10 (R&L), 95# x 10 (R&L), 110# (R&L) x 10, 120# (R&L) x 10
Vbar Lat Pulldown: 200# 3 x 10
Rev Pec Deck/R. Delt Fly: 160# x 10 - 145# x 12 - 130# x 15
Wide Grip Pullup: BW @ 2 x 10

Outy. Looking for a solid ovh/press on tuesday and some quick legs on Weds and events Friday.


Be Strong!

Dart!
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  #432  
Old 03-06-2012
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Tuesday - Upper
Wanted to get some volume in and got a bit carried away haha. Wasnt sure what I was going to do, no plan really. Log press mania.

Stretch: 20 mins
Log Press (off boxes): Took my time during warmups to 240# - then
Log Press Mania Strict Press- 240# 10 x 1 every 45-60 seconds (wasnt bad moved them pretty easy) - Immediately went into drop set of...
LPM Drop Set Strict Press- 225# 5 x 1 into 215# x 5 x 1... 205# 3 x 1... 195# 3 x 1... 185# 2 x 3 & x 2 ...175# 2 x 3... 165# 2 x 3. (straight drop sets, 30-45 seconds rest in between)
Flat Db Bench: 100#db x 12, 80#lb db 2 x 15
Db Pullovers: 80# 2 x 12 (max rom, slow ecc.)
Lat Chest Press: 140# 4 x 12 ( slow n nice stretch)
Tricep Volume.

Donzo. Got a bit carried away, but fun n got alot of volume in wanted to save the legs for tomorrow's Leg session, so didnt want to do any reactive ovh like splits or pushes, left pec a taaad strained I think, but havent been working the tightness out so I doubt it'll last when i start. Will be upping the weight a bit each round with these, I could have def. done 250's today w/o amping up, 270 prob before too long!


Bw: 234

Be Strong!

Dart!
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Last edited by Dart; 03-06-2012 at 06:30 PM.
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  #433  
Old 03-07-2012
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Weds - Lower
Knew this was going to be garbage. Had a 15 minute lunch worked damn near straight through a 9.5 hour day standing and mod. assisting most patients, ontop of having a training hangover from lastnight! Did what I could, wanted to JUST go over 600 for a double or triple but my hips were NOT having it. Cut it @ singles @ 585, got mad and went outside for some yoke b/c if someone pissed me off it would have tipped me over the edge. just b.s from the minute ya wake up ya dig?

Stretch: 30 mins
DL's: 585# 2 x 1, called it.
Yoke: 165# 2 x 80', 365# x 80', 565# 2 x 80', 655# x 80', 745# x 50', 850# x 50' (PR for time), 905# x 20' (ouch, back felt fine, legs didnt - wasnt having it @ all)
Outy. Very short one today, was exhausted and almost didn't go in. Left with whatever I could have salvaged close to a good lift (yoke). Will come back n hopefully hit it hard Friday.


Be Strong!

Dart!
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"My Heart. My Strength. My Power. My Disgust. My Devotion. Myself. My Everything. From You. Is fueling my desire.. I grow stronger every minute".

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  #434  
Old 03-09-2012
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Fri Night Events

Stretch: 30 mins
12" Log C&P: Warmups - 220-240-260-280-300# 2 x 1 (shut it down here) presses were easy, splits were quick but hips were tight n back was just real fatigued.
Big Tire: Warmups - 925# Tire x 1, 2, 3 then 5 x 1 round robin. Short quick, just getting the groove down, super cold and the tire was diiiiirty - couldnt grip @ all but not bad for the first time touchin the tire in a bit.
Stones to 54": 330# x 1, x 3, Loppy 415# 3 x 1, 330# x 7

Good enough for today, wish the log workout was better but the upper back was just smoked n the left shoulder was sore, pulled the left trap in the process. Tire was okay for the first time touchin it in a bit, once we clean it up a bit and weather gets a bit warmer i'm hoping to add this into some heavy yoke medleys. Stones felt good, used duct tape to save time. Stone power is coming up again loads were easy as taint. 330#x7 was a gasser tho!

BW: 233

Be Strong!

Dart!
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"My Heart. My Strength. My Power. My Disgust. My Devotion. Myself. My Everything. From You. Is fueling my desire.. I grow stronger every minute".

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  #435  
Old 03-11-2012
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Sunday - Am Session
Got a bit of work in this morning since Fridays session didnt have any vol. at the end, overslept but got about 5.5 hours of sleep off an active 21 hr day, from one job to the next. Like I said its only temporary til May but its crampin muh style. Nothing crazy just finished some aux. stuff and had some fun with it.

Stevie P. Snatch Complex (Set = 2 High rows + 1 Split snatch from a hang): Warmups to 90Kg/200# 10 x 1 set every 30-45 seconds)
Weighted Dips: BW+107#Kb 3 x 10
Lying Db Pullover: 80#db 3 x 10
Speed Yoke: 165 x 80', 365# x 80', 565# 3 x 80'

Rest & Sleep!

Bw: 233

Be Strong!

Dart!
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"My Heart. My Strength. My Power. My Disgust. My Devotion. Myself. My Everything. From You. Is fueling my desire.. I grow stronger every minute".

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  #436  
Old 03-12-2012
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Monday - Training
Did lower today, traps and biceps were mangled sore from Fri and Sunday. Didnt realize theyd be so sore! Legs didnt feel too too bad, def didnt have motivation to train today just wanted to sleep but a buddy and well known figure in the strongman community shamed me into going. Alittle is better than nothing.

Stretch: 20 mins
Buffalo Box Squat (full exhalt) (.5" high box): 145-235-325-415# x 3, 505# x 2, 555# x 1, 595# x 1, 635# x 1, 650# miss/miss (almost had it, miss timed the first, and grinding the 2nd pitched forward and called for spots, 650 didnt feel too bad actually and may have done it before im not sure - but I think 7 is there when fresh.
Buffalo Bar Squat: 415# 4 x 3 deep max rom to get a stretch.
Leg Press: 700# 5 x 10
Planks.

Weighed in the AM 232, wtf...food ftw. Upper tomorrow. Need to ramp it up a bit my schedule is going to perpetually suck for 2 months, switching to a new location for my terminal affiliation which is Magee Rehab down in Philly which is one of two premier Neuro rehabs in the state. My commute time will be around 1-1.5 hours one way, after 9 hour days.. Ill prob be switching to three day split when this happens next week. Only temporary! Psyched to be working with TBI's and SCI's and such.

Be Strong!

Dart!
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"My Heart. My Strength. My Power. My Disgust. My Devotion. Myself. My Everything. From You. Is fueling my desire.. I grow stronger every minute".

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  #437  
Old 03-13-2012
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Tuesday - Upper
Got in there a bit late, no pre workouts or anything so decided to just remain relatively lighter than planned. Traps and Bi's are still smoked from Fri/Sun but this helped work out the lasting lactic acid but certainly reflected on the #'s. Got good volume in tho. Not a bad volume day.

Stretch: 15 mins
CG Bench: 135 x 10, 225 x 5, 265 x 3, 315 x 3, 350 x 3, 385 x 1
Cg 2 Brd: 365 2 x 5, 315# x 7
Db Bench: 120#db x 5, 130#db x 5, 140# 2 x 4, 85#db x 10, 65#db x 10, 50#db x 10
Bent over db row: 110#db 3 x 10 R&L
Bent over swiss bar row: (simulate Log row) 250# 2 x 5, 300# 5 x 3
Wide Grip Pullups: 3 x 5 @ Bw
Lat Pulldown (wide): 200# x 10, 240# 3 x 5
Ovh Tri Ext (strap handles): Dropset - 140# x 10 into 120# x 10 into 100# x 10...80# x 10...60# x 10
Rev. grip terminal tri ext: 120# 2 x 15

Left pec has a perpetual twinge in the insertion tendon of the pec minor. Looking to get this shit worked out by my Chiro w/ his graston tools, Im sure he'll bring me a world of hurt but looking forward to not being worried about tearing or straining it everytime I try and press. Good volume, hopefully I can nail a good enough log session soon so I can treat myself to a break on it to possible give 400#axle split jerk a run?? maybe..log pwnage shall need to ensue tho.

Til then!


Be Strong!

Dart!
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"My Heart. My Strength. My Power. My Disgust. My Devotion. Myself. My Everything. From You. Is fueling my desire.. I grow stronger every minute".

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  #438  
Old 03-16-2012
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Events - Fri
Exhausting week, but good. Ended my clinical in good style, by eating about 15 munchkins from D&D, never having done so I inadvertently gave myself the ability to dehydrate myself whilst sitting down on the porcelain throne - as in the "d" word. That was real fn fun inbetween patients let me tell u. Run down, got into training but didnt feel "bad". Left pec/shoulder never loosened up and it showed on the log. Going to drop the frequency of the heavier logs down. Not being smart enough with this. The clean work is working b/c they keep feeling better and better, however the "freshness" of the upper body and CNS just isnt there. Good - things are working. Bad - things need to be tweaked, yet again.

Strecth: 20 mins
12" Log C&P: Log - 180-210# 2 x 3, 230# 1 x 2, 250# 2 x 1, 280# 1 Clean/3 Presses - easy, done in one breathe but bit spent. 300# 2 x 1. (botched attempts as doubles clean each off the presses. Just didnt have the pop, upper body is beat from the extra chest volume) But the cleans are feeling good and w/o too much trouble.
Stones: 290# x 5, 330# x 5 to 50" - no tape, tacky on forearms (first time = didnt tickle)!
Rev Hypers: 225# 3 x 10
Weighted Ab Flexion: BW+150# 3 x 10

Start the crazier part of the clinical next week, dont know how much training Ill be getting done. Which can only mean MORE REST!
should do me good tho, maybe I can keep up these 3 day splits and make'm really count rather than the volume im use too. Real close in getting down this log training. I'll feel pretty confident in making an appearance @ whichever Plat + then.

Be Strong!

Dart!
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"My Heart. My Strength. My Power. My Disgust. My Devotion. Myself. My Everything. From You. Is fueling my desire.. I grow stronger every minute".

JIM DART

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  #439  
Old 03-19-2012
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Monday - Upper
Had a looooooooooooooong day Magee Rehab in Philly working with SCI's and TBI's and such - no hands on stuff today but about 8.5 hours later of orientation and reinforcing all the pertinent info and techniques my day was done. Luckily I didnt hit too much traffic and got to the gym in 45 mins. Nothing nuts tonight, just wanted to orient myself to some axle ovh, conservative and got some chest volume in.

Stretch: 15 mins
Axle PP: Bar x 10, 60kg x 3, 80kg x 3, 100kg x 2, 110 x 2, 120kg x 2, 130kg x 2, 140kg x 2 (Push presses) into
Axle Split Jerks: 150kg/330# 5 x 1 <- first rep I bailed on but re-repped it, everytime I unracked it I went white and the fuzzies invaded my face like your going to pass out. Just not acclimated to weight on my chest since I stopped heavy split jerking with axle/bar and front squatting. So I just took my time to reorient myself to it.
Feet Up/Db Bench: 80#db 2 x 12, 100#db 2 x 12
Weighted Dips: BW+107lb x 10, 5
Dips: 3 x 10 @ bw (paused, accentuate the pec stretch)
Bent over swiss bar row: 308# 3 x 5
Pec Deck: 100# x 20, 140# x 15
Db Fly: 35#db x 30
Tricep Ovh Extension (horiz. pull): 120# 3 x 12
Tricep V bar Rev. Ext: 120# 2 x 12

Going to see alot more bench training and chest volume. Its a weak point I really want to build up, as is the swiss bar rows and barbell hip thrusts. Cycling the Log press again, hit it hard for 5 weeks I'll lay off a week or two and come back @ another angle, similar to what jenkins does and cycling the split jerk attempts every other week or 3 weeks etc. DL training will cycle from Farmers DL's and Reverse Bands maybe.


Be Strong!

DarT!
__________________
"My Heart. My Strength. My Power. My Disgust. My Devotion. Myself. My Everything. From You. Is fueling my desire.. I grow stronger every minute".

JIM DART

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Last edited by Dart; 03-19-2012 at 07:02 PM.
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  #440  
Old 03-20-2012
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Tuesday - Lower
another long day but fun, some good work with SCI pt's today, lotta assisting tho!
Went in, kept it alittle tailored to re-entry into some strapless DL something I havent done in a long time. Didnt want to go nuts ya dig.


Stretch: 20 mins
DL's off 3" Box: (strapless/over under grip): 70kg-120kg-170kg-220kg-250kg/550# 2 x 5
SSQ .5" above // Box: 342# 2 x 3, 432# 2 x 3, 525# 5 x 2, full pause
Weighted GHR's: BW+45# Btn x 10, 3 x 5
Seated SSQ GMs: 172# 2 x 10
Standing SSQ Gm's: 172# x 10
Weighted Ab Flexion: Bw+170# 2 x 15

DOnzo

Maybe in tomorrow for some prowler, maybe not. Need to get in a good Friday session so didnt want to go overkill plus I need to build up the under grip portion of the Dl's. In a bit I'll translate it over to axle, fo rill.

Be Strong!

Dart!
__________________
"My Heart. My Strength. My Power. My Disgust. My Devotion. Myself. My Everything. From You. Is fueling my desire.. I grow stronger every minute".

JIM DART

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