Saturday's workout

Just really quickly as I'm short on time...here is a video of Saturday's lift along with the workout breakdown:

				Weight	Reps
90 degree lockout bench				45	20
				135	15
				225	8
				315	6
				375	4
				425	2
Calf/top-end squat superset				135	20
				225	20
				335	20
				425	20
Close-grip neutral-bar bench				155	10
				155	10
				155	10
Laying french press neutral-bar				115	20
Dips (feet in front)				300	15
				300	15
				300	20
			hands turned 90 deg.	300	20
Arnold Press				30	40
				50	32
Triceps extensions				75	20
				75	20
Abs				60	200
Stretch and cool-down

A full workout

I'm working on the edit at the moment, but tomorrow will post a video of my full-workout from today.  For now, I'm posting a video of the grip contest last week.  Not a bad effort, but next year, I'm going to knock it out of the park!

King Grip 2 - Winner, winner, chicken dinner!

Yeah, so I won King Grip 2 in Lehi this weekend.  Nice to win something!  This is a grip contest that attracted quite a mix of people from dairy farmers to heavyweight strongmen, all looking to test their grips.  I need to get a video from someone to upload, but it was a pretty good day, and here's a recap:

1. Captain of Crush Trainer, hold for max time with a business card inserted in the end.  I made it to 1:31, at which point my hand simply gave out.

2. T-bar row position finger pinch lift.  I should have a video of this one soon.  Basically you pinch a plate with your finger tips and lift for max weight.  Not sure how to account for the bar weight as it is somewhat levered, but this was for over 300 lbs!

3.  Homemade rolling thunder.  This was harder than the normal RT, and while I bowed out around 188, I would have had more in me if I hadn't used the same hand as the CoC event.  Next time, the CoC is going in the left hand so my right is fresh for this.

4.  Double-overhand max deadlift.  Bowed out on 555, not due to grip, but due to hamstring weakness...I need some work!

All-in-all a good day.  I'm happy I won, but definitely have room for improvement!

Thanks for reading!

400 + lb bench

Been a while, but I'm back over 400!

Today was a pretty short lift as I have a grip competition on Saturday, but still got in some heavy lifting.  Those bands help to the tune of about 20 lbs, but you really only feel it on the bottom.  By the lockout, it is 100% on you.

Thanks for reading!

Getting your arms SWOLE!

So, normally, this shouldn't look as hard as it does, but I'd done 3 tough sets of triceps right before, and really hadn't rested at all, so this kicked my trash:

Today was basically a "day off", so I hit arms as they are often neglected.  They are always working, but don't always get the attention required.  Here is the workout:

				Weight	Reps
Shoulder warm-up/rehab				25	500
Skull crushers				65	30
				90	25
				105	15
			superset	120	18
				50	30
Curls DB				35	32
run the rack, minimal rest				35	28
				35	24
				35	20
				35	16
				35	12
				35	8
				35	4
Captains of Crush #1				140	250
Abs				60	80
Stretch and cool-down

Heavy in Springville

I'm short on time, but here's yesterday's lift:

Axle pressing, (strict) 7 sets on 155
Two sets of log press (light - empty log, volume press)
Deadlift from 12 inches, 6 sets up to 600 lbs
Deadlift from 20 inches, 4 sets up to 800 lbs
Bent rows, 2 sets overhand
Bent rows, 1 set reverse grip to burnout
Some light stretching

Overhead and squat

This is about as strongman-centric as it gets:

Log press - shoulders and core
Zercher squat - back and hips (hard to breathe, FYI, when doing this!)
Front squat - back and hips
Overhead axle - shoulders and core
Supersets - the finisher of champions!

I hit a nice round of lifts today with Brian, Dave and Nathaniel here at my gym.  I'm feeling pretty good, with the exception of my still-broken toe.

Here is a video of today's lift - Zercher squat for 305 lbs:

And here is the workout:

				Weight	Reps
Shoulder warm-up				25	200
Log press				65	8
				85	6
				115	4
				165	3
				165	3
				165	3
				185	3
				115	12
Zercher squat				115	4
				205	4
				255	3
				305	2
				115	6
Front squat (axle)				165	6
				165	6
Overhead press (axle)				165	6
				115	12
Superset (DB box squat w/ overhead)				70	48
Superset (DB box squat w/ curl)				70	48
Stretch and cool-down

Back workout

Today was a beast of a lift on zero sleep!  Here's a quick vid followed by the workout:

				Weight	Reps
Stretch and back/hamstring warm-up
Deadlift				135	6
				135	6
				245	3
				355	2
				405	2
				465	2
				515	2
				245	8
straight leg to burn-out				135	20
Standing rows (bands)				75	20
				75	20
				75	40
Standing rows reverse grip (bands)				75	20
				75	25
				75	40
Bent rows (bar)				135	12
				135	12
				135	15
Thinker curls				35	20
				35	20
				35	20
Kick-backs				100	20
				100	20
				100	30
CoC #T				100	120
Abs				60	100
Stretch and cool-down