[niagareven]

Thanks alan haha

Friday 8/10
Did nothing because I am a bum.


Saturday 8/11

Woke up this morning and my back was bothering me a decent amount.

Foam roller, band traction
reverse hyper--2 plates x 15 for 3 sets

Sat down while waiting for the squat rack to be free but it was taking way too long so I skipped over head squats.... oh well.

2" axle clean and press (clean first rep)
110 x 3
110 x 3
160 x 3
180 x 1
210 x 3....this was so easy it was a joke.
-Double over hand continental cleaned all sets without wrapping my thumbs around the bar. I like doing it like this, it's much easier.

Overhead medley. Clean each one.
145 12" log x 1, 160 2" axle x 1
165 12" log x 1, 180 2" axle x 1
175 12" log x 1, 190 2" axle x 1
-All extremely easy, just wanted to get the feel for doing this. My next contest has an overhead medley. 190 10" log, 210 2"axle, 230 12" log, 270 axle. I need to work on my first 2 as fast as possible because I'm still not ready for a 230 log so it will all matter about my times on the first two, as long as other people only hit the first 2 as well.

Farmer walk
250 per hand x 50 feet, put them down, went another 30 feet before my grip failed... That was disgusting.
-First time doing farmers in a while and it showed. Next contest has a farmer medley--230 for 50 feet then 260 for 50 feet, that's why I put them down after 50 feet and picked them back up again.

Stones
300 to 48" x Miss. This was the closest I ever got it.
300 to 44 or so inches x 1!! FINALLY loaded this STUPID stone. Big mental block out of the way now. Another couple loads to this height and then I will be good to the 48 or so inch one.

Tried to shoulder the 220 stone and couldn't. It's a technique thing. Next contest the first stone is 220 to 60" and I'm pretty sure the only way I'll get it to a platform that high is to shoulder it.

Shouldered the 160 stone x 3 for 3 sets. I'll keep working on shouldering the 160 and 185 to get the technique down and hope for the best at the contest.

Glute ham raises
2 sets of 8

Reverse hyper
6 plates x 12
7 plates x 10

Sushi time.

[Cap'n]

Originally Posted by niagareven

Thanks alan haha

I'll be watching. Anytime you post something about not being motivated or skipping workouts for dumb reasons "I'm too tired blah blah blah". I'll be here to set you straight.

[niagareven]

I almost needed you today.


sunday 8/12

Foam roller, stretching

bike for 15 minutes

Dumbbell snatches
40 x 10 per side for 3 sets.
No rest between sides, 30 seconds between sets

Sled dragging
Backward
2 plates x 300 feet

Forward
2 plates x 300 feet

Felt really nauseous and got a headache so I called it there.

Came inside and stretched while having my new favorite protein shake
1.5 cups of milk
scoop of vanilla protein
scoop of peanut butter
an apple
big handfull of spinach
spoonfull of bcaa powder
ice

[niagareven]

Monday 8/13 -- Felt like filming each thing I did today to check my form on everything so I am adding the video.

Back was bothering me again this morning... ugh. I was trying to decompress my spine in different ways while warming up, and I tried laying across my bed with my hips/legs hanging over the side. It felt ok, but then I decided to extend my legs straight back and try to hold them up. I felt it in my lower back (no pain, just felt it) and held it for a little bit. Did this 3 times, and it made my back feel SOOOO much better. I couldn't believe it. I am going to do this before every workout.

Foam roller, a little band traction

Front squats
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
275 x 3 - so easy (in video) Only thing is I had my feet wider than I had been going. I felt it during the set and confirmed it from the video. I also would have liked to go lower, but whatever, it wasn't terrible.
205 x 10 -- Did back squats on this set instead of front squats just for the hell of it.

Close grip
135 x 5
155 x 5
175 x 5
195 x 5
215 x 3 -- easy (in video... but the camera fell over, I left it in the video because it was kinda funny)
185 x 8

kroc rows
65 x warmup
95 x 30 per side. (left side in video.) Up the weight next week. I used more body english and my form was worse than I thought it had been, but whatever. The right side was easier.

Suspended push ups
1 set of 15 with a pause (in video)
1 set of 15 with no pause

"clap" pull ups
2 sets of 6 (1st set in video)
-i put clap in quotes becuase they were terrible today and I was barely hitting my hands together. Got no good claps. Second set was just as bad.

Here's the video - http://www.youtube.com/watch?v=3EgVMe9bkvk

[Cap'n]

Is it freaking SNOWING right about the time the camera falls over?

[niagareven]

I have a fan going in there because it's so hot and that was chalk from when i just chalked my hands up. Since it's my garage I don't care about making a mess and chalk is all over the place.

[niagareven]

Tuesday 8/14

Foam roller, the usual.
A bit of stretching
reverse leg raise thing on my bed -- 3 sets-lift and hold for time (didn't keep count)

Bike for 15 minutes

Medley
Backward sled drag with 3 plates x 50 feet
Run back
Keg carry x 100 feet
Run back
Forward sled drag with 3 plates x 50 feet

Did this for 3 sets, last set I carried the keg for 150 feet (last 50 feet were back into my garage)

Very little rest. Lower back was pretty fatigued.

Nationals events are supposed to be posted tomorrow. I am beyond stoked.

[niagareven]

So, they posted the events for nationals (still dont' know the exact weights though.

Kettlebell clean and press for reps- 60 seconds.
Farmer's walk-max distance with turns at 80'
Yoke walk 80'
Tire Flip 60'
Stones up to 380 for lw and 415 for hw.


I am VERY disappointed that the press event is with a kettlebell. Very..
I was also hoping that farmers was going to be heavy for short distance.
I will either love or hate the yoke depending on how heavy it is. With my luck it will be like 800lbs.
I am happy with the tire flip, but now I really need to get my own tire.
I have no problem with stones going up to that heavy, just as long as the first platform is 60+ damn inches.

Entry form will be posted within the week so I won't know the weights till then. Stupid kettlebells.

[niagareven]

Thursday 8/16

Felt like crap the last 2 days. Almost contemplated resting today and not working out till saturday. Decided against it even though I shouldn't have.

Foam roller
bike for 10 minutes

Front squats
135 x 5
-hip was bothering me and I couldn't get as low as I wanted. So I did foam roller again for about 10 minutes.

135 x 5, much better
185 x 5
225 x 5...felt like a ton and got a headache during this set that last for a while
245 x 5...felt like 2 tons. My upper back felt really weak.
Almost called it there.. but went on
275 x 3 and felt like I was going to drop it so I racked it for about 10 seconds, then did the last 2 reps. Disgusting.

Contemplated finishing my workout and decided against it, so I called it there. I wish I had just listened to myself and rested the whole day.

I may do a little bike tomorrow and foam roller, but no sled. Hopefully I'll have a good workout on saturday. I may go for a new max axle clean and press.

[niagareven]

Sat 8/18 -- Weighed 186 today after eating a lot of mcdonalds and popcorn last night so I was pretty bloated.

My hips were bothering me yet again today...

Foam roller, band stuff, stretching

Overhead squats with 2" axle
20 x 5...ouch
70 x 5...little better
90 x 5...better
110 x 5
130 x 5
150 x 6...PR

Axle clean and press (clean first rep)
110 x 3
160 x 3
180 x 1
180 x 1
200 x 1
220 x 1...PR with clean. I thought I had done this before, but I did it out of a rack
230 x 1...PR. Pretty damn easy
240 x 0. The clean is a PR. Bar slipped out of my hands a bit and had to rest it on my thighs for a second on the clean. Other than that the clean was really easy.
240 x 0 again. Reverse grip cleaned it this time.
-All sets up to the last 240 were cleaned with double overhand, thumbless grip.

After this I started to feel pain in my trap like I tweaked it again the way I used to do all the time. Slowly it started feeling worse. Unbelievable. Because of this I skipped farmers. But I still decided to do yoke.....? Dumb

Yoke
450 x 50 feet... hip hurt
450 x 50 feet... hip still hurt
550 x 30 feet... hip hurt, felt uncomfortable, just plain out sucked.
-First time doing yoke in a while. How can I zercher carry 550 easier than carrying it on my back? I'm starting to think that I have a problem with my spine or something and thats why anytime I have a bar on my back for anything it is uncomfortable.

superset-- shrugs while laying face down on an incline bench with dumbbells, scap push ups, scap pull ups
30, 20, 20 x 3 sets
-Felt good. My trap isn't in too much pain right now.

-I'm more than likely going to take off till thursday even though I have a contest coming up. I've come to the conclusion that I really need to start deloading (even though I use bitch weights) or taking a week off after 4 weeks of training. I always start feeling crappy around the 4th - 5th week.