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!






Progress!

Progress!

Saturday, May 31, 2014

Heavy deadlift, squat for volume

Today had to be early and quick.  My arms were shot from a thorough workout on Thursday which I'll post below, and my back was sore, but that didn't stop me from an easy 700 lb farmers deadlift on Rogue handles, which, let's be honest, are way harder than most farmers!  All-in-all a pretty good day, but whenever I squat/deadlift on the same day, I always pay for it for a couple days after. 

Here is a quick video of the deadlift:



And here are Thursday's and today's lifts:

29-May
Weight Reps
Warm-ups
Floor press 135 10
135 10
135 10
Lockout press 135 10
225 10
225 10
225 10
135 10
Nose-breakers 75 15
95 8
95 8
Ski triceps 60 30
60 30
Curls DB 40 20
40 20
40 20
Cool-down and stretch
10 min cardio
31-May
Weight Reps
Warm-ups
Squat (light) 135 10
185 10
225 10
275 10
Farmers deadlift 300 6
400 3
480 2
580 1
660 1
700 1
Abs 60 200
CoC 140 200
Cool-down and stretch
10 min cardio

Wednesday, May 28, 2014

Back workout with some auxiliary work

Today was about deadlifting from multiple heights, but I mixed in some shoulders and a bit of arms.  I've found that if I work my triceps a little bit the day before I press, I press better.  Not sure why, but it works...there's a gem for the day!  Yes, I'll be pressing tomorrow.

I pulled from three heights, today.  This puts stress on different areas of the back, all of which play a critical roll when deadlifting, and in many other lifts and strongman events.  The center of my back is weaker, relatively, than my upper and lower back, so most of the focus was on the center.  I'm playing catch-up from years of not-quite-ideal lifting which resulted in the disparity.  Slowly and surely, I am evening out.

I also worked up over 500 lbs before putting on a belt, which adds good stress, with the extra load helping me to get stronger.

Here is a video of a couple of the sets:


And here is the workout:
Weight Reps
Warm-ups
Shoulder work 25 630
Plyometrics 150 100
Block pulls from 6 in. 245 6
245 6
245 6
from 12 in. 295 5
405 3
515 2
from 20 in., top of the knee 625 2
715 2
765 1
Standing rows (bands) 75 25
75 25
75 40
Hip work (bands) 200 25
200 25
200 40
Triceps (bands) 75 25
75 25
75 40
Shrugs 245 20
245 20
245 20
Cool-down and stretch
20 min cardio

As always, thanks for reading!

Saturday, May 24, 2014

Heavy deadlift

I never got around to posting my Thursday workout, so I'm including it with today's post.

Focus today was on deadlift from blocks.  My weak point on deadlift is about mid-shin to my knees, so this is a great way to strengthen the part of the back that really pulls in that range.  We rounded out with some bent rows on a moderate weight.

Here is a video of my top two sets on deadlift:



22-May
Weight Reps
Warm-ups
Shoulder work 25 500
Triceps press 135 25
225 20
315 16
315 25
French press 75 12
75 12
75 12
Curls CB 75 12
75 12
75 12
Grip work 245 25
335 15
Forearm curls 135 15
135 15
135 15
135 15
Curls DB 35 40
35 40
Triceps burnout 50 100
Abs 60 100
Cool-down and stretch
8 min cardio


24-May
Weight Reps
Warm-ups
Shoulder work 25 250
Log cleans 80 8
Deadlift from 14 inches 155 6
265 4
375 4
465 3
545 2
595 1
265 15
Bent rows 155 15
155 15
155 20
Abs 60 200
Cool-down and stretch
12 min cardio

Wednesday, May 21, 2014

Tuesdays are for squatting!

We hadn't gotten in a good squat lift for a few weeks, as a focal point for the day, so yesterday was all about squats.  We did box squats where I worked up to 565 and then hit a pretty brutal back-off set of 405 lbs for 10 reps.  Here is the video of that:


We then rounded out with 300 total reps on abs.  Today, my hamstrings are really sore, quads a little bit, and abs seem fine.  I'll likely hit some auxiliary lifts today, focusing on shoulder mobility, and maybe work in some arms.

Here is yesterday's breakdown:

Weight Reps
Warm-ups
Squat 135 6
135 6
225 4
315 2
405 2
515 1
565 1
405 10
Shoulder work 25 200
Abs 60 300
Cool-down and stretch

Saturday, May 17, 2014

Saturday - farmer's and gym lifts

Short on time, but here is today's workout which I did with Brian, Dave and Nathaniel:


Weight Reps
Warm-ups
Farmer's walk 60 feet 230 60
230 60
380 60
600 60
380 60
380 60
Rack-pulls 135 6
255 6
335 6
455 4
565 3
675 3
Curls DB 30 30
30 30
Triceps 50 50
50 50
50 50
Shrugs to burnout 135 40
Bent rows to burnout 135 30
Upright rows to burnout 50 50
Abs 60 250
Cool-down and stretch