Latest Event Updates

ME Upper

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Military Press-
135 x 5

Pendlay Row-
3 x 10

Jump Rope

I was running late this morning so I had to scale my workout way back. Also, somewhere along the way I lost my wrist wraps. I haven’t done any heavy pressing without them for over a year so needless to say, this morning sucked lol.

Training Update Part 2

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After thinking about it a little more I decided to go in week rotations of my primary exercises so that I work through all the percentages of the 5/3/1. Exercise selection will remain the same.

Conditioning Day

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Jump Rope-
150 skips
100 skips

Single Arm DB Power Snatch-
40 x 5
50 x 5
60 x 5
70 x 3
80 x 1

BB Complex- Hang Snatch/Front Squat/Military Press
Bar x 3 sets x 10 reps per exercise (1 min rest between sets)

Landmines

DB Farmers Walk- 90 feet total I think
100 x 3 sets (1-2 minutes between sets)

Tabata Jump Rope- 4 minutes

Shoulders, back and forearms were smoked.

RE Upper

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Dips- 1 min rest between sets
BW x 20, 10, 8

Pullups ss. Face Pulls
BW x 10 – 10
BW x 10 – 10
BW x 6 – 10

Standing Alt. DB Military Press-
40 x 8, 6, 5

Hammer Curl ss. Tate Presses
35 x 10 – 35 x 10
35 x 10 – 35 x 4, 25 x 6
35 x 10 – 25 x 10

Abs

My endurance really sucks right now but in a week or two that should change with these workouts. Gotta really focus on my diet right now through the holidays.

Week 1- ME Lower

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BB Deadlifts-
230 x 5
265 x 5
300 x 5

Split Squat-
50 x 10
50 x 8
50 x 6

Pullthroughs-
70 x 12
100 x 12
130 x 12

Snatch Grip Barbell Shrugs ss. Plate Pinches
135 x 20 – 20 x 30 seconds
225 x 20 – 20 x 30 seconds
275 x 20 – 20 x 30 seconds
325 x 20 – 20 x 30 seconds

Still having trouble getting my shoulders behind the bar so that the angle of pull is back towards me instead of straight up. 300 moved fairly fast though.

Week 1 – ME Upper

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Military Press-
130 x 8

NG DB Floor Press-
70 x 3 sets x 8 reps

Kroc Row superset w/ Seated DB Power Cleans-
110 x 9 – 35 x 10
110 x 10 – 35 x 10
110 x 10 – 35 x 10

Zottman Curls-
35 x 10

Updated Training Plan (Revised 12/18/09)

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Since I’ve decided to do a strongman competition I decided it’s time to really get rolling with the weight loss and make my weaknesses a priority.

I’ll be using Defranco’s Westide for Skinny Bastards for my accessory setup and Wendlers percentages for my primary lifts.

Here’s what it’s going to look like:

Week 1/2/3
ME OH Press
ME Deadlift
RE Upper body

Week 4/5/6
ME CG Bench
DE Box Squat
RE Upper

Week 7/8/9
ME OH Press
ME Good Morning
RE Upper

Week 10/11/12
ME Deadlift
ME CG Bench
DE Box Squat

Training days will vary between Monday/Wednesday/Friday each week or Monday/Tuesday/Thursday. The exercise selection is tenative. If I feel like I’m not progressing I’ll pick a different exercise. For right now my concentration is on conditioning and my overhead pressing strength.

Keep in mind that is an experiment on my part. If at some point in the coming weeks I feel I’m not progressing like I need to I will change up what I’m doing. There are several guys at TeamBix.com that I’m going to talk to about how to set up the most effective training program that I can. I really like the principles of Westside training but I may not be able to make it work like I need to.

Sunday 11/22/09- GPP

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Jump Rope-
2 feet x 100
1 foot x 50 each foot
2 feet x 100

Barbell Complex- (2 rounds)
95 pounds x 5 reps of each exercise
Hang Clean
Military Press
Bent Row
RDL
Front Lunge

Tabata Jump Rope-
2 feet x 4 minutes total (jump 20 sec/rest 10 sec)

Abs-
Plank- 2 x 1 minute
Shovel Lift- 25 pounds x 3 sets x 5 reps

Friday 11/20/09- Deadlift "3"

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Trap Bar Deads-
255 x 3
290 x 3
330 x 6

Good Mornings-
Worked up to 135 x 2 sets x 5 reps then back down to the bar.

Abs
Planks- 2 x 1 min
Weighted Decline Sit Up-
Got as may on each set as I could with the 30# barbell on my back. When I couldn’t get anymore I dropped it and continued the set with just my BW so that I got 10 reps on every set. Going to work until I can get 3 sets of 10 with the 30#.

Deads were moving fast off the floor so I’m happy with them. The next cycle I’m going to jump my training max by 15 pounds.

Military Press "3"

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I’m currently using Wendlers 5/3/1 for my training. I really like the progressive nature as well as the flexibility of the program. When I log my training when I label it as “5”, “3”, or “1” that means the number of reps I’m supposed to shoot for on my final set.

Todays Training-

Dry BW: 211

Military Press-
100 x 3
115 x 3
130 x 6

Chins-
BW x approximately 70 reps over numerous sets

Box Jumps- waist high box
BW x 3 sets x 5 jumps

Barbell Floor Press-
135 x 3 sets x 10 reps

Felt pretty nauseated by the end of the workout. I’m not used to that many stims first thing in the morning.