Archive for April, 2016


9 April 2016

warmup: none

low bar squats (squat shoes, short rests)

135 x 3
185 x 3
225 x 3
*belt on, shorten rests to 75 seconds*
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Front Squats (shoes, belt)

195 x 4
195 x 4

Circus Dumbbell (clean from the floor once, short rests)

45 x 5/5 (left/right)
*elbow sleeves, wrist wraps on*
70 x 7/8
70 x 8/8
75 x 8/8

notes: circus dumbbell is harder than regular dumbbell. its not as compact, takes up a lot of space, you need to get the technique down and find the sweet spot. as it is, my right shoulder is cool with it, but my left shoulder doesn’t like it, so I need to modify the technique a bit. therefore, left shoulder will be my backup, if it ever comes up in competition.

incline closegrip bench press (sleeves, wraps, short rests)

95 x 5
135 x 3
170 x 6
185 x 4.5
190 x 3

notes: didn’t get to use the good bar (the knurling was all weird, the bar was stiff and thick and slippery), couldn’t get my hands quite right, when I brought the bar down, I lost tightness in my chest and my wrists pinned back, and generally muffed it up. So I wasn’t hitting the numbers I wanted on this. oh well.

7 April 2016

just a light session tonight, but get some work in.

warmup: nada

Deadlifts (barefoot)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
*belt on, shorten rests to 75 seconds*
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
*belt off, kept the rest short*
345 x 3

notes: basically, the plan was to have a real short rest, and do a bunch of sets at 70%. By the 6th set, I realized the belt was cutting off my breath too much so I ripped it off and ripped out the last set. After I was done, I was sweaty and winded. Almost like cardio.

Trap Bar Deadlifts (barefoot, no belt)

350 x 2
370 x 4
370 x 4

Front Carry

45 lb plate carried for 30 feet, turn around, back 30 feet
100 lb plate carried for 30 ft, turn around, come back 30 ft
125 lb Circus DB carried for 30 ft
125 lb Circus DB carried for 30 ft

notes: again, light work, but it was practice gripping it in front of me, keeping my upper back tight, my elbows high, my gut supportive, while moving. I was doing it barefoot, so I didn’t go heavier, and risk dropping a comically oversized dumbbell on my foot, lol.

5 April 2016

Had to work late tonight, so I improvised a bit, and did another upper body workout in the office gym, using what I had.

warmup: nada

Overhead Press (clean once, cambered bar)

75 x 3
115 x 3
*drop rests down to 75 seconds*
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

notes: really focused on preventing leanback by engaging my glutes. decided to go with no wraps or sleeves.

Incline Closegrip Bench Press on Smith Machine (2 min rests, shallow incline)

70 + bar x 3
90+ x 3
140+ x 5
150+ x 5
155+ x 5
170+ x 5

notes: no wraps or sleeves, felt good

Spoto Press (wrist wraps, elbow sleeves, 2 min rests)

135 x 5
170 x 8
185 x 8
185 x 8

2 Hand DB Row (facedown on incline bench, elbows mid height, 90 sec rests)

45s x 10
45s x 10
45s x 10
45s x 10

Superset: DB Front Raises & DB Skullcrushers (90 sec rest break)

25s x 12 / 25s x 12
25s x 12 / 25s x 12

notes: everything felt really good. I was very tempted to do some cardio, but I honestly needed to get back to work

4 April 2016

Knee feeling better, but to make sure it stayed tight as it healed up, I wore wraps tonight once it got heavy. I was having such a fun time with wraps, that I decided to go heavy, haha.

Low Bar Squats (long rests, shoes)

135 x 2
*threw in some warmup: dorsiflexions and TKEs*
185 x 2
225 x 2
*belt on*
275 x 2
*knee wraps on*
315 x 2
355 x 2
385 x 2 Rep PR!!
405 x 2 PR!!
415 x 1 PR!!

notes: yeah, yeah I know, it was with wraps. I will keep track of what my no-wraps PR is as well. Even still, PR! 4 plates, hooray!

Front Squats (belt, shoes, no sleeves or wraps, short rests)

240 x 2
240 x 1

notes: I just wanted to throw in a few of these, then move on.

Front Carry

There is a big blue metal train wheel in the corner that I have never f’ed with before. I decided to practice picking it up tonight. It is about 220 pounds, round, and smooth (metal). I practiced a few times just picking it up and holding it. Holding it for a while to my chest, squeezing my upper back, balancing it on my stomach, gripping it with my hands. Holding it at the bottom of the pick off the ground, feeling the weight as it dangles. Practicing my technique. Eventually my plan is to walk with it. Big plans on the horizon!

2 April 2016

Strongman gym. It was really busy, with everyone using the same equipment, and everyone taking long breaks with all the weight left loaded on. The only thing I could do is hop from piece to piece of equipment so I didn’t go too cold. So the workout is totally scattered all over the place. I still got the work in though.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Circus Dumbbell OHP (clean each rep, jerk or push press as needed)

45 x 2 right side, 2 left side
65 x 2 right, 2 left
*wraps and sleeves on*
95 x 1 right, 0 left
95 x 1.5 right, 0 left

notes: the circus dumbbell is definitely a different animal than a regular dumbbell. I couldn’t get the right momentum to PP it up. Also, my right side is much stronger than my left. With my left, I couldn’t even keep my elbow up to get it into position.

Incline Closegrip Bench (long rests)

95 x 3, then I carried a 270 lb Frame for 50 feet
135 x 3, 270 lb Frame for 50′
*wraps, sleeves*
185 x 3
195 x 3
200 x 3

notes: I was supersetting with a frame carry for a bit, then when the bench got heavy, I was able to focus on just that.

Medley (long rests, move from station to station as they opened up)

270 lb Frame for 50′

widegrip pulldowns – 180 x 12

320 lb Frame for 50′

widegrip pulldowns – 180 x 12

370 lb Frame for 50′

farmers walks – 130 per hand for 50′

farmers – 130/hand for 50′

widegrip pulldowns – 180 x 12

farmers – 180/hand for 50′

farmers – 180/hand for 50′, then return, 180/hand for 50′, then, static hold 180/hand for 10-15 seconds

superset: DB side raises & DB shrugs & hammer curls – 10s x 15 / 100s x 15 / 40s x 8

superset: DB side raises & DB shrugs & hammer curls – 10s x 15 / 100s x 15 / 40s x 11

widegrip pulldowns – 180 x 7

notes: this kept me busy and sweaty, even with a good rest in between stations. by that last set of pulldowns, my grip was fried, so I called it a day.