A quick squat video - LEARN HOW TO SQUAT

Press workout

As usual, I'm running short on time, but wanted to get this up.  This is Tuesday's workout:

				Weight	Reps
Warm-up and stretch
Bench				45	20
				135	8
				185	6
				225	6
				225	6
				225	6
Log press seated				120	6
				120	6
				170	3
				170	3
				210	3
				260	2
				260	2
				260	3
				230	6
Dips (gymnastics rings)				300	15
Rows (rings)				300	25
Cool down and stretch
			5	min cardio

In terms of nutrition, I'm pretty low-key right now.  My multi is one that I make, VisionPlus.  As I'm an old man, now, at 34, better start being proactive! :)  I'm still taking protein but that's about it at the moment.  I'm a firm believer in letting the body cycle off of certain supplements, and my main reason for it is that the body gets used to things, so if you are taking creatine every single day, it will become less and less effective for you.

My protein consumption has been between 175-200 grams per day which is good enough as I'm embracing a sort of temporary plateau to let my body heal completely before making my next push at core-lift gains.

I'll be lifting later today and will try to post something by tomorrow.

Triceps and bench

Yesterday was a light day, working on triceps, with some lockout bench, and then I tied up the day with some grip.  I'm beyond short on time, so I'm just posting the lift:

23-Oct
				Weight	Reps
Warm-up and stretch
Lock-out bench				95	20
				185	10
				255	8
				305	6
				345	6
				395	6
				395	6
				345	15
				255	20
				185	35
Triceps extensions				150	15
				150	20
Rolling thunder				128	70
Cool down and stretch

Overhead and deads

I learned this workout from Van...thanks Van, I'm extremely sore!

21-Oct
				Weight	Reps
Warm-up and stretch
Shoulder cable work				25	120
Standing rack-press				45	12
				95	6
				145	3
				165	3
				185	2
				205	2
			personal record	235	1
				185	3
				185	10
Block pulls			all double-overhand	265	3
				375	3
				485	3
				535	1
				555	1
Superset x 2
	Romanian			155	24
	Bent row			155	24
	Overhead (rack)			95	24
Cool down and stretch
			5	min cardio

Don't ever stop squatting...

Don't ever stop squatting...

Because starting again is awful!  I haven't really squatted in a couple months.  I wasn't able leading up to Utah's Strongest Man due to a knee injury, and hadn't since the show.  It has now been two weeks recovering from the show with only one light bench workout and not enough stretching.  Results of recovery: muscles are tight, I feel weak and nothing is firing.

I got some video squatting 385 x 2, and 435 x 1, but it looks so terrible that I don't dare share it.  Maybe I'll change my mind tomorrow.  I came up easy enough on 435 to where I know there isn't a strength issue, but I couldn't get down comfortably and bent far too much at the waist.  I also couldn't get my arms in as close as I generally like to.  I'll scratch it up to first day back.

It did feel good to get some blood flowing, and I do look forward to getting back to normal.  Since this was only my second strongman show, I wasn't fully aware of what to expect with my body.  People told me to give it up to a month to normalize, and if today is an indicator, they are right.

Next week I'll try to have two moderate weight days with an overhead day, and probably a deadlift day.  I may work in some light bench, but likely won't squat or do any events.  Let's see how it goes...

As for today, here is the workout:

				Weight	Reps
Warm-up and stretch
Front squat warm-up				100	6
Back squat				45	20
				135	4
				135	4
				225	3
				225	3
				225	3
				305	2
				355	2
				385	2
				385	2
				435	1
Deadlift from below knees (20 in)				135	3
	Superset all 8 in row			225	3
	only stopped to change			275	2
	the weight, all done with			325	2
	double-overhand grip			375	2
				325	2
				225	3
				135	3
Cool down and stretch

Events from Utah's Strongest Man 2014

Here's a video of my events from Utah's Strongest Man 2014 from the Lindon Harley Davidson dealership.  I ended up tied for second, and I'll take it as I went into the comp suffering from vertigo!  Despite a poor showing, I also won the yoke/farmer's medley!

Utah's Strongest Man

I didn't win Utah's Strongest Man, but I did better than last year!  I tied for second, and since I had vertigo the day of the event, I was happy with that.  On my best day, maybe I make a push for first, or a stand-alone second, but October 4th wasn't my best day, unfortunately.  Thanks to my wonderful wife, Britt, helping me all day, I was able to make a good showing, though!

I'll make sure to post more videos, but for now, here is the rising-bar deadlift.  I got an easy 585, then we jumped to 625, and on a good day, my max is about 615, so when I got it to my knees, though I wanted it, I just didn't have the energy, halfway through the competition.

Here are the competition events:

1. Axle (275) then Log (260), axle has to be first - I failed on the axle where I tend to struggle, so never got to the log which would be easy for me.  I took last on this event!  Aahhh!
2. Deadlift, rising-bar - I got 4 successful lifts up to 585, but failed at 625.  This was good enough for 5th.
3. Yoke (700) farmers (600) - I won this event!
4. Stones - 9 total up to around 400 lbs.  I got the 8th which I believe was 385, and good enough for 3rd place.

Not a bad day.  I'm happy with it, given the circumstances.  I should have gotten the axle...next time.  If I hadn't zeroed there, it would have been a much different picture with me probably within 1 point of first.  Also, one more pull at 625 and who knows!  I'll be back next year!!!

I haven't posted in weeks, in part because I took 2 of the last 4 weeks off, altogether, due to illness, and then prepping for the comp by resting.  The other two weeks were...negligence.  I had been lifting, and I need to catch-up on things at some point.

For now, I'll post some more of the events, and then try to get back to some degree of regularity in posting.