Current Stats

Total weight lifted 2015: 3.6 M lbs
('14-6.5M, '13-6.6M, '12-8M, '11-5.2M)
Total cardio logged 2015: 22.0 hours
Current body weight 301 lbs, Height 6'8

Here's my lifting progress!



Thursday, September 26, 2013

Overhead and tire flipping

I've gotten beyond behind on my blogging!  This week has been an odd one.  I'm now a soccer coach to my daughter's 4 year old team which is a good time, but has changed our workout schedule.  On Monday, my neck was so sore that while Brian did Farmer's Deadlift, I just stretched and rolled-out.  On Tuesday I got a massage and did some very light shoulder/upper back work.

Yesterday I finally lifted.  I made sure to get loose to get the knot out of my neck (Tiger Balm is a big help there, too).  We started with overhead press where I built up to 225 x 2, and then did two back-off sets for 10 reps on 155 and then on plates, with a long lockout hold at the end.  Both my shoulders and triceps are feeling it today.

After the pressing we went over to the local high school and I flipped a 600 lb. tire about 25 times.  This tire is easy on a basis of weight but the grips are beyond difficult and yesterday it had been raining, so it made it very hard to flip.

That was the full lift.  Today I'm off to the Olympia for business, but hope to catch some of America's Strongest Man while I'm down there.  Our friend Van won't be competing this year as his daughter is battling cancer, but we look forward to him going after it again next year when his daughter is hopefully healthy!

I'm going to try to get some video/pictures of the show for my next post, so stay tuned.

Thanks for reading!

Wednesday, September 18, 2013

Heavy deadlift

I never got around to posting last weekend so here is what went down:

Eastside (a.k.a. Brian's)
Brian and Bronson

Yoke runs - stayed light (under 400 lbs) for a bunch of down-and-backs to warm-up
Frame deadlift - up to 700 lbs, multiple sets - this is my all-time max on Brian's frame

Here is a video of the deadlift:

As always, thanks for reading, and until next time!

Wednesday, September 11, 2013

Top-end squats

I was feeling better today than I was yesterday, so hit a quick squat lift.  I needed to save something for tomorrow's lift, but yesterday's performance was abysmal other than a few sets of bench on 300 with bands on today was redemption spell R-O-N! (maybe someone out there will get that joke)

I topped out today at 635 lbs as that is about all my bar will safely hold.  I need some hundies! ;)

I think I have to deadlift tomorrow, so that should be fun!

And here is today's workout:

Weight Reps
Roll out and stretch n/a  n/a 
Top-end squat (quad focus) 45 20
45 20
155 15
265 12
355 8
445 8
535 6
635 10
Kettle bell squats 80 20
80 20
Curls 25 40
25 40
Stretch and roll out later

Tuesday, September 10, 2013

A pain in the neck!

I have two pains in my neck, currently.

1. hasn't been working correctly for a few days...thus no posts
2. I have an actual pain in my neck!

The real pain is has been ongoing for a couple of months now and I can't figure it out.  Salonpas and Tiger Balm both help, and when I'm all warmed-up it rarely bothers me, which leads me to believe it is purely a muscular issue.  I have crazy knots in my back which are the likely culprits.  All I know is that my neck hurts and it won't stop.  Fortunately it is not debilitating.

With that preface, I need to catch-up a bit on workouts.

Last week while on the road I wasn't able to do much.  On Saturday I had to lift alone as I was set to attend the BYU football game, and didn't have time to meet anyone.  I mainly focused on log press, doing 6 sets on 220 lbs out of the rack.  I also hit some shoulder supersets.

Yesterday, though a "rest day" turned into a shoulder rehab day.  I did my cord routine, stretched a fair amount and rolled-out my back, neck and shoulders.  That all felt pretty good.  I also ordered some new tools from ROGUE...a hardcore roller and some other massage items to try to get ahead of these nagging muscular pains.

Later today I plan to lift with Brian, so check back tomorrow for that update.

Thanks for reading!

Sunday, September 1, 2013

Heavy deadlift and the cube method

Brian and I are tinkering around with a variant of the cube method.  Today it was a heavy deadlift session with light overhead for volume.  Deadlifting from the floor culminated with a burnout set on 515 lbs for 5 reps, but we followed that with some heavy rack pulls up to about 600 lbs.  Here is a video of the 515:

It felt pretty good.  I consider this progress since in the last year, this was close to my max, and now I'm pulling it for reps, and with some ease.

Overhead we stayed very light but got enough volume in that I'm feeling it today!  Here is the workout which in all took close to 140 minutes:

Weight Reps
Light shoulder warm-up 150 25
Deadlift (normal) 155 8
155 8
155 8
245 3
245 3
345 2
395 2
455 1
485 1
515 5
Rack pulls below knee 405 3
505 3
595 3
Overhead log from rack 65 15
115 15
115 15