Latest Event Updates

Training Update Part 2

Posted on

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

Posted on

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

Posted on

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

Posted on

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

Posted on

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)

Posted on

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

Posted on

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