8/23/10
Squat
135x5
185x5
225x3
245x2
255x2
275x2
285 failed attempt
Weighted Box Step-ups- 135x10x3
GHR-3x10
Calf raise- 135x10x3
I had a little bit of a headache going into this session, but as i got started it subsided. I was testing my 1RM today, and I got 275, a new PR for me, and it felt pretty easy so i decided to go for it twice. I probably should have saved myself for 285 but oh well.
8/24/10
Z Press
Bar x10
95x5
135x3
135x2
135x2
Bench- 155x5x3
Tate Press- 40x6x3
Today was my first day of school, as well as my first time Z pressing, and it was pretty challenging, it was a good workout though. And i don't know what it is with my bench, but 155x5 just seemed really hard for me...Maybe it was my lack of sleep or the fact that i was training at a different time than normal, but my bench just hasn't been good at all. Thank god i don't use it during strongman competitions. I also started a new diet, which looks something like this:
6 a.m.- Wake up
6:30 a.m.- 4 eggs (w/ milk; scrambled), 3/4 cup fruit and nut granola, banana, multivitamin
9:30 a.m.- 6 p.m.- 20g whey protein, apple
11:30 a.m.- chicken breast, 1/2 cup brown rice, mixed salad w/ ranch
2:30 p.m.- 20g whey protein, ½ cup almonds
4:30 p.m.- approx. 8 oz steak, small bowl of pasta w/sauce, vegetables
6 p.m.- Train
7-7:30 p.m.- 2:1:1 Recovery
9 p.m.- 20g whey protein, 1/2 cup oatmeal w/ 1 cup milk
I feel like this is going to help me with gains and everything, as well as maybe leaning out a little with some proper conditioning.
8/26/10
Deadlift
245x5
295x5
335x3
355x3
385x2
395x1
395x1
RH 95x10x3
Pullups 3x5
Straight Arm lat Pulldown- 50x6x3
I was feeling really shitty today, I think because only getting 6 hours of sleep a night was catching up to me. my back was also bothering me from squatting, so maybe that had to deal with it. Today i decided that next week was gonna be a deload week, during which ill try to fix my training schedule so i don't overload too fast.
8/28/20
Event day
Axle Clean and Press
Bar x10
95x5
115x5
135x5
155x5x3
Viper Log
140x5 140x5 90x10
350# Tire Flipx10
My back was really sore from yesterday, so i decided to take it easy and just do some light pressing so i dont seriously hurt myself before i deload. I'm also going to try to start going to bed some time around 9 or 10 so i can get an appropriate amount of sleep. I know i also trained on friday, thats because the WNSF american cup was on saturday, so i had to help volunteer. it was a really good show, i even witnessed scott weech log press 400 pounds.
Ill post later this week, even though there wont be anything too exciting because i'm deloading.
8/29/10
8/23/10
8/21/10
8/21/10
Event day-
Yoke
400x80ftx2
400x160ftx2
Log Clean and Press
90x5 120x4 140x3 170x2 190x2 210x0 210x0 210x1
Tire Flip
750x4
Stones
Medley to 48"- 200, 230, 245x2
230x2 to 56"
Today was a really shitty day for me, i didn't get to do everything i wanted, and my diet had been a little fucked up due to my work schedule so i'm guessing that had to do with it. But other than that, i learned never to start off an event day with anything other than a pressing event. Otherwise, i got a 10 lb. PR on the log press after two failed attempts. Soon i'm gonna be able to log and axle press more than i can bench...is that a bad thing? and i flipped the 750 tire for the first time today, doing it 4 times too, that was pretty tough.
Anyways, school starts on tuesday so i'm starting to work on a completely new diet since my other one wasnt working out too well. In accordance to that, i'm also going to try to incorporate some interval conditioning on my off days, as well as every upper day. and on sundays i might do some steady state cardio too.
Thats all for now, i'll post after my squat day on monday.
Event day-
Yoke
400x80ftx2
400x160ftx2
Log Clean and Press
90x5 120x4 140x3 170x2 190x2 210x0 210x0 210x1
Tire Flip
750x4
Stones
Medley to 48"- 200, 230, 245x2
230x2 to 56"
Today was a really shitty day for me, i didn't get to do everything i wanted, and my diet had been a little fucked up due to my work schedule so i'm guessing that had to do with it. But other than that, i learned never to start off an event day with anything other than a pressing event. Otherwise, i got a 10 lb. PR on the log press after two failed attempts. Soon i'm gonna be able to log and axle press more than i can bench...is that a bad thing? and i flipped the 750 tire for the first time today, doing it 4 times too, that was pretty tough.
Anyways, school starts on tuesday so i'm starting to work on a completely new diet since my other one wasnt working out too well. In accordance to that, i'm also going to try to incorporate some interval conditioning on my off days, as well as every upper day. and on sundays i might do some steady state cardio too.
Thats all for now, i'll post after my squat day on monday.
8/22/10
8/19/10
8/19/10
DL assistance day-
Sumos
135x10
185x3
225x3
275x3
315x2
315x2
315x2
Reverse Hyper- 90x15 90x15 90x15
Good mornings- 115x8 115x8 115x8
Core- Super set x3- Knee raises x10
DB side bend x10 each side
Today was a decent day for me, it was my first time doing sumo DL's and good mornings. I still prefer conventional to sumo, but for my next DL assistance day i'm gonna try straight-legged deadlifts to help with my stone loading.
DL assistance day-
Sumos
135x10
185x3
225x3
275x3
315x2
315x2
315x2
Reverse Hyper- 90x15 90x15 90x15
Good mornings- 115x8 115x8 115x8
Core- Super set x3- Knee raises x10
DB side bend x10 each side
Today was a decent day for me, it was my first time doing sumo DL's and good mornings. I still prefer conventional to sumo, but for my next DL assistance day i'm gonna try straight-legged deadlifts to help with my stone loading.
8/19/10
8/17/10
8/17/10
Upper Day
Power Cleans-
135x5
165x5
185x5
205x2
205x2
205x2
Face pulls
25x8 35x8 35x8
Hammer Curls
40x8 40x8 40x8
Rotator Cuff work
Grip work
Today was my first day on my new workout schedule. My new plan consists of 3 weight training days, as well as one strongman day. The training days are as follows: Monday- Squat, Tuesday- Upper, Thursday- Deadlift. The Strongman day is on saturday. I'll be alternating each week between max effort and assistance days on the deadlift, as well as switching between pulling and pressing days on tuesday. on my strongman day, since i dont currently have a contest to train for, ill be alternating 6 events (stones, log press, axle press, farmers, tire flips, and yoke) between max/heavy days and speed days. It may sound kinda complicated, but it should work well once i plan it all out.
Upper Day
Power Cleans-
135x5
165x5
185x5
205x2
205x2
205x2
Face pulls
25x8 35x8 35x8
Hammer Curls
40x8 40x8 40x8
Rotator Cuff work
Grip work
Today was my first day on my new workout schedule. My new plan consists of 3 weight training days, as well as one strongman day. The training days are as follows: Monday- Squat, Tuesday- Upper, Thursday- Deadlift. The Strongman day is on saturday. I'll be alternating each week between max effort and assistance days on the deadlift, as well as switching between pulling and pressing days on tuesday. on my strongman day, since i dont currently have a contest to train for, ill be alternating 6 events (stones, log press, axle press, farmers, tire flips, and yoke) between max/heavy days and speed days. It may sound kinda complicated, but it should work well once i plan it all out.
8/16/10
8/16/10
8/16/10
Squat-
Bar x10
135x5
225x5
225x5
225+Green Monster Band x2
225+GMB x2
225+GMB x2
225x4- these last two sets were to be done going past parallel at the bottom
225x4
Box Jumps to 24"
x20 x20 x20
GHR
x8 x8 x8
Heres a link to my first set with the bands on, my motion got smoother through my sets as it was my first time squatting with bands.
http://www.facebook.com/video/video.php?v=1402767432460&subj=782428331
But otherwise i didn't get any cardio in today, i got up early to go get my parking pass and schedule for school. I've decided that i'm gonna let my weight go where it wants for now, which is probably up, but once i hit 230 i'm definitely going to diet down to 215 and try to stay there then cut to 200 for teen nationals next year.
Squat-
Bar x10
135x5
225x5
225x5
225+Green Monster Band x2
225+GMB x2
225+GMB x2
225x4- these last two sets were to be done going past parallel at the bottom
225x4
Box Jumps to 24"
x20 x20 x20
GHR
x8 x8 x8
Heres a link to my first set with the bands on, my motion got smoother through my sets as it was my first time squatting with bands.
http://www.facebook.com/video/video.php?v=1402767432460&subj=782428331
But otherwise i didn't get any cardio in today, i got up early to go get my parking pass and schedule for school. I've decided that i'm gonna let my weight go where it wants for now, which is probably up, but once i hit 230 i'm definitely going to diet down to 215 and try to stay there then cut to 200 for teen nationals next year.
8/14/10
8/13/10-8/14/10
8/13/10
Bike-3.75 miles
Bench-
45x10
95x5
135x5
185x3
195x2
200x2
205x1
DB tricep extension- 30x10 30x8 40x6
DB Chest Flies- 30x8 30x6 40x6
Today was a pretty shitty day, my triceps were still kinda sore from tuesday, so hopefully my numbers will be better next week. But otherwise my chest feels like its torn to shreds, but i like it. my weight is also up to 217, kinda the opposite of where i wanted to go, but thats alright as long as i dont get fatter than i already am.
8/14/10
Bike- 5.1 miles
I woke up at ten today rather than my normal eight on account of wanting my chest to heal up a little faster. but otherwise it seems like a good day so far, breakfast was good and the bike ride wasnt too bad.
Bike-3.75 miles
Bench-
45x10
95x5
135x5
185x3
195x2
200x2
205x1
DB tricep extension- 30x10 30x8 40x6
DB Chest Flies- 30x8 30x6 40x6
Today was a pretty shitty day, my triceps were still kinda sore from tuesday, so hopefully my numbers will be better next week. But otherwise my chest feels like its torn to shreds, but i like it. my weight is also up to 217, kinda the opposite of where i wanted to go, but thats alright as long as i dont get fatter than i already am.
8/14/10
Bike- 5.1 miles
I woke up at ten today rather than my normal eight on account of wanting my chest to heal up a little faster. but otherwise it seems like a good day so far, breakfast was good and the bike ride wasnt too bad.
8/13/10
8/12/10
Deadlift Day
Warm up-
195x8
245x5
295x5
315x3
Work Sets-
385x2
395x2
405x2- A 10 lb. PR for me, and pulled it for a double!
Pullups- Body weight x3, BW+Reverse Band x8, x5
Straight Arm Lat pulldown- 40x8 40x6 50x6
It was a pretty good day overall, with a big PR for me. After i set it down the second time it felt so good i was considering going for a triple.
Heres a link to the video-http://www.youtube.com/watch?v=qZgz6Tm07
Warm up-
195x8
245x5
295x5
315x3
Work Sets-
385x2
395x2
405x2- A 10 lb. PR for me, and pulled it for a double!
Pullups- Body weight x3, BW+Reverse Band x8, x5
Straight Arm Lat pulldown- 40x8 40x6 50x6
It was a pretty good day overall, with a big PR for me. After i set it down the second time it felt so good i was considering going for a triple.
Heres a link to the video-http://www.youtube.com/watch?v=qZgz6Tm07
8/11/10
8/11/10
So today is an off day, and i honestly have nothing to do. Ty gave me this marketing/advertising project dealing with the new CrossFit stuff we're going to be making, but its very tedious so i'll just wait until later to do it.
But as of right now, i've been looking at upcoming strongman contests to compete in, especially anything about NAS teen nationals in 2011.
Along with that research, i've stumbled upon Carlos Reyes, this years winner, and his training log prior to his win. With this, i'm going to try to write a new training plan since i won't be able to train with Ty after school starts, since he lifts at 2 and i don't get out til 2:20. But it seems like the general consensus with strongman training is to do all of your events on one day. Carlos does it, and so does Don Pope. If it's good enough for the lightweight teen national champ and a world's strongest man placer, then it's definitely good enough for me. I'm not exactly sure what days i'm going to be doing my events, or what events i should even do because i don't know what contest im doing next. Aside from my event days, carlos focuses on oly lifting, compared to don pope with powerlifting. both have their benefits, with oly you get explosiveness, but with powerlifting you get flat out strong. I'm gonna have to test each out for a little while, but i really like the idea of being able to do a heavy max effort powerlift, then not have to worry about doing stones or some other daunting task after that.
As for my diet, i'm going to be following a parillo-style diet that i read about in "Purposeful Primitive" by Marty Gallagher, which is a really great book. It's the whole high metabolism, 7 meals a day sort of thing. I'm looking to keep all my muscle, as well as get stronger too, all while dieting slowly down to 200 lbs. and 10% body fat. I'm going to be eating 7 meals daily, 3 main meals, with 3 meals of supplements plus a little extra. It'll look a little something like this:
8 a.m.- Wake up, eat approx. 20g of Protein, Multivitamin, 2 fish oil capsules
8:30 a.m.- Cardio (either running or bike riding, mileage will increase)
9 a.m.- 4 eggs (w/ milk; scrambled), 2 slices wheat toast with jelly, 3/4 cup fruit and nut granola, banana
12 p.m.- 40g whey protein shake (milk, frozen strawberries, and oats), 1/2 cup almonds, 50mg zinc, 500 mg Vitamin C
2 p.m.- Train
3-3:30- Post workout Smartbomb shake (30g protein, 70g carbs, plus amino acids)
4 p.m.- chicken breast, 1 cup rice, mixed salad w/ ranch
6 p.m.- 20g whey protein, apple, 50 mg zinc, 500 mg vitamin C
7 p.m.- 6-8oz lean beef, small bowl of pasta, vegetables (broccoli, cauliflower, carrots, etc.)
10 p.m.- 20g whey protein, 1/2 cup oatmeal w/ 1 cup milk, 2 fish oil capsules
This is a rough draft of my diet for the next couple weeks, all the time will be move up 2 hours or so once school starts, as well as training being moved back. But overall i feel like i'm gonna get good results with this diet.
That's all for now, I'll post tomorrow after my deadlift session.
But as of right now, i've been looking at upcoming strongman contests to compete in, especially anything about NAS teen nationals in 2011.
Along with that research, i've stumbled upon Carlos Reyes, this years winner, and his training log prior to his win. With this, i'm going to try to write a new training plan since i won't be able to train with Ty after school starts, since he lifts at 2 and i don't get out til 2:20. But it seems like the general consensus with strongman training is to do all of your events on one day. Carlos does it, and so does Don Pope. If it's good enough for the lightweight teen national champ and a world's strongest man placer, then it's definitely good enough for me. I'm not exactly sure what days i'm going to be doing my events, or what events i should even do because i don't know what contest im doing next. Aside from my event days, carlos focuses on oly lifting, compared to don pope with powerlifting. both have their benefits, with oly you get explosiveness, but with powerlifting you get flat out strong. I'm gonna have to test each out for a little while, but i really like the idea of being able to do a heavy max effort powerlift, then not have to worry about doing stones or some other daunting task after that.
As for my diet, i'm going to be following a parillo-style diet that i read about in "Purposeful Primitive" by Marty Gallagher, which is a really great book. It's the whole high metabolism, 7 meals a day sort of thing. I'm looking to keep all my muscle, as well as get stronger too, all while dieting slowly down to 200 lbs. and 10% body fat. I'm going to be eating 7 meals daily, 3 main meals, with 3 meals of supplements plus a little extra. It'll look a little something like this:
8 a.m.- Wake up, eat approx. 20g of Protein, Multivitamin, 2 fish oil capsules
8:30 a.m.- Cardio (either running or bike riding, mileage will increase)
9 a.m.- 4 eggs (w/ milk; scrambled), 2 slices wheat toast with jelly, 3/4 cup fruit and nut granola, banana
12 p.m.- 40g whey protein shake (milk, frozen strawberries, and oats), 1/2 cup almonds, 50mg zinc, 500 mg Vitamin C
2 p.m.- Train
3-3:30- Post workout Smartbomb shake (30g protein, 70g carbs, plus amino acids)
4 p.m.- chicken breast, 1 cup rice, mixed salad w/ ranch
6 p.m.- 20g whey protein, apple, 50 mg zinc, 500 mg vitamin C
7 p.m.- 6-8oz lean beef, small bowl of pasta, vegetables (broccoli, cauliflower, carrots, etc.)
10 p.m.- 20g whey protein, 1/2 cup oatmeal w/ 1 cup milk, 2 fish oil capsules
This is a rough draft of my diet for the next couple weeks, all the time will be move up 2 hours or so once school starts, as well as training being moved back. But overall i feel like i'm gonna get good results with this diet.
That's all for now, I'll post tomorrow after my deadlift session.
8/10/10
8/10/10
So its been quite a while since i posted, and i have a lot of things to cover so this will be quite a long post.
I've decided to start lifting with ty since i don't have an upcoming strongman contest, and i'm just looking to get stronger with out beating myself up, plus a little variety is cool too. so that means there is going to be minimal GED sean stories for a while.
But i did end up competing in the Jack Katz Memorial, taking second place. Myself and the first place competitor were very close in all the events. He was a wrestler from aurora, having trained in strongman for two years to help with his strength for wrestling. It was our first contest for both of us, and it was a pretty fun time.
First event- Press medley with 135 axle, 155 log, and 70 lb DB for reps.
All of that event went pretty smoothly, i straight pressed the log and axle with ease, and the dumbbell was no problem either. the only factor that seemed to plague me was my speed and conditioning. With the last reps i started to get a tad fatigued. The only reason i lost this event and the other ones was due to the fact that the other kid was faster than me, he decided to snatch the dumbbell instead of clean and press it. I ended up with 17 reps, and he got 19.
Second event- 300 lb. tire flip
No video for this one, the camera got messed up. But this event was fairly easy, except the tire was about half the thickness that i was used to, so it was a little harder since i didn't prepare for that. I was also afraid that my chuck's weren't gonna get enough grip in the grass, but it was fine. He just beat me with speed again, as he beat me by 6 seconds.
Third event- 150 lb. farmer carry
Once again, this event was very easy, i had no trouble with the weight at all. The other kid beat me by .6 seconds with our times being 18.04 and 18.65. He got me with speed, once again.
Fourth event- 315 deadlift for reps
This event really surprised me, because during training i only pulled 275 for 15 reps. I got 15 reps with 315. The other kid only got 17, beating me with speed.
Last event- 170 lb. stone for reps
This event was once again pretty easy, and i'm tired of repeating that i got beat with speed, but i did. he got 15 reps, i got 12.
Overall this meet was too light for me, hopefully i'll sign up for one that will be more of a challenge. I also got my picture taken with 3x worlds strongest man, Bill Kazmaier, and i think its gonna be framed, signed, and sent to me in the mail.
Speaking of meeting world's strongest man competitors, i also got to meet don pope yesterday, i guess him and ty are buddies. i think he's gonna be around more often, so hopefully his strongman abilities will rub off on me.
I'm also starting a new diet, just trying to eat a little healthier, as well as perform some cardio in order to get down to 200 lbs. and about 10% body fat.
I'm going to be posting all of my workouts and stuff on here too, so look forward to that.
That's all for now, I'll post after my deadlift session on tuesday
I've decided to start lifting with ty since i don't have an upcoming strongman contest, and i'm just looking to get stronger with out beating myself up, plus a little variety is cool too. so that means there is going to be minimal GED sean stories for a while.
But i did end up competing in the Jack Katz Memorial, taking second place. Myself and the first place competitor were very close in all the events. He was a wrestler from aurora, having trained in strongman for two years to help with his strength for wrestling. It was our first contest for both of us, and it was a pretty fun time.
First event- Press medley with 135 axle, 155 log, and 70 lb DB for reps.
All of that event went pretty smoothly, i straight pressed the log and axle with ease, and the dumbbell was no problem either. the only factor that seemed to plague me was my speed and conditioning. With the last reps i started to get a tad fatigued. The only reason i lost this event and the other ones was due to the fact that the other kid was faster than me, he decided to snatch the dumbbell instead of clean and press it. I ended up with 17 reps, and he got 19.
Second event- 300 lb. tire flip
No video for this one, the camera got messed up. But this event was fairly easy, except the tire was about half the thickness that i was used to, so it was a little harder since i didn't prepare for that. I was also afraid that my chuck's weren't gonna get enough grip in the grass, but it was fine. He just beat me with speed again, as he beat me by 6 seconds.
Third event- 150 lb. farmer carry
Once again, this event was very easy, i had no trouble with the weight at all. The other kid beat me by .6 seconds with our times being 18.04 and 18.65. He got me with speed, once again.
Fourth event- 315 deadlift for reps
This event really surprised me, because during training i only pulled 275 for 15 reps. I got 15 reps with 315. The other kid only got 17, beating me with speed.
Last event- 170 lb. stone for reps
This event was once again pretty easy, and i'm tired of repeating that i got beat with speed, but i did. he got 15 reps, i got 12.
Overall this meet was too light for me, hopefully i'll sign up for one that will be more of a challenge. I also got my picture taken with 3x worlds strongest man, Bill Kazmaier, and i think its gonna be framed, signed, and sent to me in the mail.
Speaking of meeting world's strongest man competitors, i also got to meet don pope yesterday, i guess him and ty are buddies. i think he's gonna be around more often, so hopefully his strongman abilities will rub off on me.
I'm also starting a new diet, just trying to eat a little healthier, as well as perform some cardio in order to get down to 200 lbs. and about 10% body fat.
I'm going to be posting all of my workouts and stuff on here too, so look forward to that.
That's all for now, I'll post after my deadlift session on tuesday
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