May 14, Not Being a Fatass Monday

Tire Flips:

My 550 lb. tire

2 sets of 20 flips


Stevie Walk:

30 minutes

May 12, Heavy Chest and Shoulders

I was/am still so sore from Wednesday's workout, but here it goes.

Bench Press:

3 x 310
3 x 350
9 x 395


Dead Press:

415
 6 x 1

Bryan was hitting some pretty heavy log press while I was dead pressing.  I pussed out because I was so sore.  Here is a link to Bryan hitting 280 on the log today.

http://www.youtube.com/watch?v=aL4dWAXIlB0&feature=context-gfa


Overhead Press:

270
2 x 6


Floor Press:

365
2 x failure


Overhead Yoke Carry:

2 x failure


Pushdown, Pec Deck, Pushup Circuit:

2 rounds


I got the gang coming over for a get together this evening.  Hopefully, we'll attempt to lift some stupid stuff, so I'll have some more videos for all six of my faithful blog readers.

May 9: Deadlifts, Speed Squats, and Accessory stuff

Manny and I had a kickass workout yesterday.  It went as follows:

Deadlifts:

5 x 370
5 x 425
9 x 480


Speed Squats:

315 plus double orange bands

6 x 3


GHR:

3 x 12


Pullups:

did sets of five with 30 second rest until failure


Bent Over Rows:

100 lb. dumbbells

2 x 10


T-Bar Rows:

towel handle grip

3 x failure

May 8, Shoulders

I'm trying to crank my midweek training's up a notch for summer.


Speed Bench:

315 + orange bands
3 x 8


Overhead Press:

165 x 5
190 x 5
215 x 11


Seated One Arm Press:

80 lb. dumbbells
2 x 10


Arnold Press:

80 lb. dumbbells
2 x 10


Suitcase Shrugs:

135
2 x failure


Kettlebell/towell neck things:

5 x failure

Sixo de Mayo, Strongman Sunday

We had an awesome turnout for Strongman Sunday yesterday.  We even had a women's division.

Farmer's Walk:

240 lbs. each hand for max. distance

Ross - 50 yds, 60 yds.
Bryan - 50 yds, 60 yds.
Manny - 49 yds, 59 yds.
Austin - 22.5 yds.
Chuck - 6 ft.


Truck Pull:

2 rounds of arm over arm pulling of Bryan's truck.  The second round we added the brake to halt momentum


Axle Cleans:

Bryan and Chuck worked up to 305 lbs.
Austin got 255 lbs. several times
Ross managed to clean about 12 lbs.


Atlas Stones:

Again, Bryan is the only one to get the 350 stone up to the platform, he even did a set of two.
I got the 315 up once, then focused my efforts on the 350.  I lapped it twice, but I failed to get it the final few inches to the platform. 
Chuck tried about 100 times on the 350 stone, and by the end, he used so much tacky that the stone was sticking to the ground.


Medley:

Heavy Sandbag x 20 yds.
Heavy Prowler x 20 yds.
Heavy Sled x 20 yds.


I actually finished the medley without dying or throwing up and in the same day, so I consider it a success.

Heavy Chest and Shoulders for Cinco de Mayo

We celebrated Cinco de Mayo the only way we know how, by lifting heavy.

Bench Press:

5 x 285
5 x 330
11 x 375


Strict Overhead Press:

1 x 245
1 x 265
1 x 280
5 x 225
5 x 225


Banded Incline:

6 x 275 plus bands
6 x 315 plus bands


Crucifix hold:

Handles with chains
Manny - 42 seconds
Austin - 59 seconds
Ross - 1 minute 12 seconds
Bryan 1 minute 13 seconds


Spoon Press:

70 lb. dumbbells
2 x failure

Some Cool Stuff Going on Around the Gym

This week, I am skipping out on my upperbody.  I'm just icing my bicep and elbow and going to hit some lower body lifts tomorrow.  I hate having injuries, and I need to let his one heal up instead of let it remain lingering around for a while.

In other news, we are working on some cool stuff at the gym.  Our Strongman Sundays are really taking off, and I'm hoping it will turn into a weekly deal where we have poeple from all around come out to train and compete with one another.

Manny put the finishing touches on our stone lifting platform at the gym at the high school.  It looks awesome.  I don't know what we would do without him.  Here is a picture of the final product:

Also, I'm working on my home gym again.  After my new tire blasted through the drywall, I decided to reinforce all the gym walls with plywood.  I also finally bolted the mats down into place.  Again, Manny came over and was a big help.  I am hopefully going to finish the week by patching the holes in the upper half of the wall, and painting it with chalkboard paint to make it a full erasable wall to write workouts, quotes, and other badass stuff on.  Here is a picture of the bolted floor and plywood reinforcements:

Lastly, I am getting a custom rack built for me by Scott Prosek, a strong dude and the owner of Strength and Power Equipment.  I can't wait to see it get bolted down into the garage in about a month.  I think I'm going with yellow and black on the rack; that will make it easy to match the equipment that I already have.  The next task is coming up with a name for my gym.  This will be fun!

Strongman Sunday 4/29

I started out with good intentions, but I finished like a chump today.  The bicep/elbow injury that I was trying to heal flared up on me while I was warming up on Atlas Stones and I packed it in.  However, Bryan and Chuck went hardcore today.

Farmer's Walk

270 lbs. x 25 yds.

Bryan: 9.8 sec.
Chuck: 11.3 sec.
Ross: 11.7 sec.
Austin: 17.4 sec.
Manny:  Battled it out and finished like a champ!


Husafell Stone Carry (approx. 300 lbs.)

Bryan set the bar high with a carry of approx. 40 yds.
I struggled, dropped it, but finished about 10 yds. short of Bryan
Chuck dominated carrying it all the way down, and then making the turn and kept on carrying.  Approx. 50 yds. or more.

Here is a video of me doing the Husafell Stone.

Atlas Stones

This is where I tapped out.  Bryan hit the 315 lb. stone for 6 reps in a row up to the platform.  It was an impressive feat, and I wish we had some video.  Then, he lifted the 350 lb. stone up to the platform.

Chuck tried and tried for the 350 stone, but just came up a tads short.


Sandbag Medley

230 lb. sandbag x 15 yds.
230 lb. sandbag x 15 yds.
275 lb. sandbag x 15 yds.
275 lb. sandbag x 15 yds.

Here is Bryan and Chuck doing the sandbag medley:

Axle Deadlifts

435 lbs. for reps. one minute

Bryan: 8 reps
Chuck: 12 reps.


Bryan and Chuck put the rest of us to shame.  I'm going to rest up and ice my bicep and elbow.  Also, I'm going to try not to be such a Lame-O wuss bag next week.  Mental strength is more important than physical strength, and today, I lacked both.

Saturday 4/28 Heavy Chest and Shoulders

We were all nursing a lot of injuries going into today, but like true warriors (or idiots) we pushed on as hard as we could.

5/3/1 Bench

325 x 5
365 x 3
410 x 7

Bryan hit his last set for seven as well.  It really helps when he goes first because it pushes me to do that one or two extra reps.  Austin was also beastin' today.  He repped 300 for six on his last set.  He has come a long a way, and he is truly full of Viking Strength.

One rep max, Axle Press

255 x 1
275 x 1
295 x 1
310 x 1

Bryan and I both fought the weight hard for our lockouts.  Basically, we kicked the axle's ass.  AND.... we got some sweet video footage.

Here is mine........

Like I said, both were epic battles.  This was the first time I've ever got anywhere near 300 lbs. overhead.

Dumbbell Incline

130's x 2 x 8

Banded Close Grip

225 x 6
245 x 6
315 x 6

We all finished with some more accessory work, including my five sets of sneezes I did throughout the workout.

Manny, Austin, Bryan, and I really did well today.  We're really looking forward to our Strongman Sunday tomorrow.

Wednesday 4/25, Legs and Back

5/3/1 squat

365 x 5
410 x 5
475 x 8

stiff leg deadlift

315 x 3 x 10

Tire flips

Sledgehammers

Low rows

Tuesday Shoulders and Chest DE

Banded Speed Incline

225 + 2 red bands
8 x 3


Overhead Press

135 x 12
155 x 12
175 x 12
195 x 12
135 x 12
135 x 12


Lateral Raises

30 lb. dumbbells x 15
35 lb. dumbbells x 15
40 lb. dumbbells x 15


Suitcase Shrugs

135
2 x 10


Barbell Shrugs

315
2 x failure


Tricep Pushdowns

3 x failure


My elbow and forearm are killing me from Strongman Sunday.  There are definitely some strained muscles in there.  I stuck with light weights today, and now I'm icing up my wounds.  I hope I am better for heavy lifting tomorrow and this weekend.  Toodles my peeps.

Strongman Sunday

This week, we had a couple of badass guests come to push the intensity of our Strongman Sundays up a notch.  Chevy Humphries came from a long freakin' way away, Chuck Krutulis came in from Carrolton.  We started with farmers walk.

Farmer's Walk

245 x 25 yds.
270 x 25 yds.


Atlas Stones

260 lb. stone over bar for reps in one minute
I hit 4 reps
Bryan did 8 or 9 (everybody always forgets to count for him)
Chevy hit a bunch and so did Chuck

Then we loaded stones to our platform
Bryan got the 315 and 350 lb. stone up
Chevy, Chuck, and I all got the 315 up


Tire Flips

Team flipped the 600 pounder
First Round:
Bryan and Austin - 8 reps
Chevy and Manny - 9 reps
Chuck and Ross - 7 reps

Second Round:
Bryan and Austin - 10 reps
Chevy and Manny - 10 reps
Chuck and Ross - 7 reps


Yoke Walk

460 lb. x 25 yds.
640 lbs. x 25 yds.


Again, we finished with Deadlifts for Reps in one minute

About 430 lbs. with chains

Ross - 15
Bryan - 14
Chevy - 10
Chuck - a million

My body is beat up and sore today.  I feel a weird pain on the inside of my elbow, but I'm excited to do it all again this week.

Another Chest and Shoulder Saturday

We had another good lift.  My cousin Tony came by to check out the gym and watch some elite lifting.

Bench Press 5/3/1

3 x 300
3 x 345
9 x 390 (Bryan hit his set for ten reps, once again, beating me.)


Axle Overhead Press

215 + chains (275 at the top)

Bryan and I both hit 8 reps.


One arm dumbbell press

130 lb. 3 for right arm, 4 for left arm
-Bryan did a ton of reps with his right arm.

150 lb. 1 rep with right arm


Incline Press

315 x 6
365 x 4


Floor Press

315 x 10
335 x 8


We finished with a tire push and push up medley, 3 rounds.

I'm excited about Strongman Sunday tomorrow.  We have a couple of visiting strongmen coming to train with us.  It should up the intensity to the next level.

Speed Chest and Shoulder Training

Manny and I had a good lift yesterday.  I had to fight traffic for thirty minutes to get up to the gym, so I was in a weight crushing mood when I finally made it.

Medium Band Close Grip Press

4 x 5 (315 + orange bands)

Yoke Shoulder Press

3 x 10 (75 lb. yoke + 100 pounds)
-This was super hard because the yoke forces all your stabilizer muscles to fire while pressing.  The lockout was tough.

Seated 1 arm dumbbell press

100 lb. dumbbell

2 x 10

Upright rows

rope and 2 45 lb. kettlebells

4 x 12

Tricep Pushdowns

3 x 12 (100 lbs.)

I'm excited about doing legs and back at the house today.  I'm going to flip my tire.

A Heck of an Off Day

Mondays for me are always rest and recovery days from two heavy weekend lifts.  Today was no exception.  I got some much needed rest last night and took it easy at school today.  However, since I noticed recently that I sucked at tire flips, I decided to go out and get my own to add to my new garage gym.  A special thank you goes out to Manny for loaning me his time and resources to pick the thing up; thanks also go out to Bryan for making fun of my flipping prowess and inspiring me to get my own to practice.  Here is a pic of me and my new strength implement.  It weighs about 550 lbs.

Strongman Sunday

After yesterday's chest sesh, Bryan and Worm came over.  We grilled out and screwed around with some grip stuff and stone lifting.

Bryan hit a new PR with his Rolling Thunder with 171 lbs.

Rolling Thunder

He also was the first one to lift the Shreves manhood stone.  The stone is a 150 lb. slab of marble I found in a field across the street from my house. 

Bryan lifting ShrevesStone

Onto Strongman Sunday:

Started with Farmers Walk:
1 run at 245 lbs. each hand x 30 yds.
1 run at 265 lbs. each hand x 50 yds.

Tire flips:
 600 lb. tire, 25 yds. and back
(Bryan and Austin did most of the work here; I kind of suck at this.)

Atlas Stones:
230 lb., 260 lb., 270 lb., and 315 lb. stone all lifted to a platform

Pullups and One Arm Barbell Shrugs:
3 x  failure

Deadlifts for Reps in One Minute:
Austin and Manny 345 lbs. + 75 lbs. of chains
Ross and Bryan 435 lbs. + 75 lbs. of chains

Manny - 6 reps
Austin - 8 reps
Bryan - 8 reps
Ross - 9 reps
(I finally did well on something!)

All in all, it was a great Strongman Sunday

On another note, here is a clip of my PR squat at my meet last weekend.

610 squat

Heavy Chest and Shoulders, Saturday, April 14

5/3/1 bench:

280 x 5
325 x 5
365 x 13

axle press

165 x 8
235 x 10 (1 minute time limit)

incline:

275 x8
315 x 8

floor press

130 lb. dumbbells x 12
150 lb. dumbbells x 10

chains one arm tricep

2 sets to failure

finished with tire pushes, pushup medley x 3

This was my first good chest day since my meet last weekend.  Bryan, Austin, and I killed it.  Looking forward to a good Strongman Sunday tomorrow.