Interval cardio, rhomboid work

Today is, in theory, a day off from lifting.  But I had some things that needed work!

First, I refuse to lose Utah's Strongest Man on a fitness basis.  I am already behind, statically speaking, so what I lack there, I will make up for with speed and fitness.  So, focus #1 today was cardio.  I spent 24 minutes on the treadmill with interval running for 75-90 seconds spreads.  My peak run was on 10.0 or 6 minute pace...not easy at 300 lbs!

Next, I spent some quality time on my shoulder auxiliary work with emphasis on rhomboids and surpaspinati.  This is slow and tedious work, but has to get done to keep my impingement at bay!

Finally I hit some abs, and stretched for about 30 total minutes.

I feel pretty good right now, and hope that holds as tomorrow is overhead pressing and truck pull, so be sure to check back for that gem!

Thanks for reading!

				Weight	Reps
Aux shoulder cord work				25	215
Aux shoulder cord work (heavy)				50	150
Plate rows (rhomboid specific)				55	20
				55	20
				55	20
Thinker curls				35	24
Abs				60	150
Stretch for 30 minutes
Interval running			24	min cardio

Saturday in Springville

Trained today with Brian, Van and a new guy, James.  We did about a dozen sets of overhead press with both the axle and the bar, a bit of deadlift and some really heavy work on the yoke.  Here is a video of the yoke @ 700 lbs. for 50 feet!

Hurt - light day

Too much hurts today -

Sore neck (feels sprained)
Forearm splints
Something pinched in my back
Some abductor paid
Slight pull in sternum area

In sum, I'm feeling really good!  In spite of it all, we did lift today and I just tried to stay light and be careful, avoiding motions that hurt.

Here's what we did:

Seated calf raises 4 sets up to 250 lbs for 25 reps
Seated lockout press
     2 warm-up sets
     3 ladder sets
          one descending weight with reps of 2-4-6-8-10-20 (175 to 25)
          one ascending weight with reps 8-6-4-2-1 (75 to 225)
          one ascending weight with reps 5-4-3-2-1 (115 to 235)
Dave and Brian did some Rolling Thunder but it hurt to much for me

I also hit 15 minutes of cardio and some good stretching.

Getting a massage today and then resting until Saturday!

Thanks for reading!

Natural Stones Day

On Saturday we did some light overhead work including axle press and yoke press (Brian got a new 185 lb. yoke), and then we switched gears to stones.  Brian has a few natural stones, and here is a video of us lifting those:

After this, I stopped for the day as my neck feels sprained, my forearms hurt quite a bit and I have a slight pull in my sternum...slowly falling apart! :)

Real men press standing!

As Brian says, "Real men press standing!"  So, today we pressed...to get better at pressing standing...by pressing while seated! :)

No video today as the workout took a solid two hours without filming, so no time for that today.  But here is our workout:

5/14/2013
				Weight	Reps
Squat (back)				135	8
				135	8
				255	6
				345	6
				435	3
				455	2
				345	6
Seated press (nose)		axle		115	8
		axle		135	6
		axle		165	6
		log		155	6
Seated press lockout		log		175	6
		log		195	6
		log		225	6
		axle		225	6
Hip extensions with band and ball				200	20
				250	15
				250	15
Leg motions with band				50	120
Shoulder superset dumbbell				15	100
				15	100
Abs				60	200
Stretch
			10	min cardio

Thanks for reading and until next time...

Back in action!

Lifted yesterday in Mapleton after two weeks off with Brian, Roger and Van.  There were 4 other guys there, too, so quite a big crew!

Log up to 230 lbs
Frame deadlift up to about 600 lbs (see video!)
Sandbag carry and load...wicked fast!  I nearly tipped over on the heavy one, but was faster than I thought I'd be and wish I'd caught this on video!!!

Sorry for the crappy camera work - blame roger!

Checking in from Paris

I haven't had a proper lift in about 6 days as I've been in Paris.  I did, however, scale Mont Martre pushing my daughters in a double stroller on cobblestone which should definitely count for something.  Also, I've been walking all day, every day, carrying a 2 and 4 year old all over the city, so some cardio is definitely in the mix.  I won't be back in the gym until next week but wanted to post for the few of you who routinely give this a read...and thanks for that!