This week in review

I haven't had time to get a post in this week.  I had 2 x 16+ hour work days, staying up until the wee hours, so it was good I got any lifts in, at all!

Here is a quick recap:

12-Jan
				Weight	Reps
Warm-up
Bench (Swiss bar)				75	20
				125	12
				175	8
				245	4
				295	2
				335	2
				365	1
			miss	400	1
				295	6
				245	12
				175	24
French press (seated)				75	15
				95	12
				115	10
				105	10
				75	15
Abs				60	200
Press superset				50	200
Cool-down
			8	min cardio
13-Jan
				Weight	Reps
Warm-up
Squat				45	20
				135	8
				225	6
				275	3
				325	2
				375	2
				425	2
				475	2
				515	1
				375	10
				225	15
Good mornings				135	10
				135	10
DB Curls				35	24
				40	20
				45	16
				50	16
				35	24
				30	30
				25	50
Abs				60	200
Cool-down
			24	min cardio
13-Jan
				Weight	Reps
Warm-up
Overhead behind head				45	8
				95	6
				145	4
				165	2
				195	2
				215	1
Overhead normal				95	6
				145	4
				165	4
				195	1
				215	1
				235	1
				165	4
				145	10
				95	20
Deadlift				155	4
				265	2
				265	2
				355	1
				445	1
				495	1
Reverse Hyper				100	30
Grip				100	200
Cool-down
			0	min cardio

Saturday = doing work!

Got some solid work in today!  Everything felt good.  The pulls came up easily.  I hit my highest-ever strict press and it was with an axle on 245.  Grip feels solid.  Here's today's workout:

1/10/2015
				Weight	Reps
Warm-up
Axle rack press				25	20
				75	6
				125	6
				125	6
				175	2
				215	1
				235	1
				245	1
				175	10
Block pulls 18"				155	3
				265	3
				375	2
				485	2
				535	1
				585	1
			no belt	585	1
				375	10
Bent rows Monster DB				80	24
				80	24
Curls to burnout				45	24
Shoulder superset				25	200
High-pull burnout				155	15
Abs				60	50
Reverse Hyper				140	60
Grip work				75	300
Cool-down

Working out on a trip

Whether with family or on a work trip, it is hard to workout on the road!  I haven't posted for the past few days because I was either working, or walking with a 30 lb infant for what seemed like miles, every day, in Southern California!  When I wasn't carrying my little guy, I likely had my 5 year old riding on my shoulders.  Needless to say, my back is shot, my feet hurt, and the outsides of my ankles hurt in a place I've never felt pain before...wow!

So did I get some cardio in? Sure.  Did I move serious amount of weight? I guess.  I know I'm tired and have some form of DOMS...let's hope there are some gains attached!

I'll try to get back into it today!

Thanks for reading!

New Year's Day Workout

Today turned into bench day because I had a late lunch and couldn't digest fast enough to do a legit workout an hour later.  I attempted my new reverse hyper but my stomach was so full that I couldn't handle it.  I think I also need to lower it because it is ridiculously high right now! :)

That said, benching and triceps are always a nice plug-in when the rest of the body isn't firing.  I worked up to about 80% on normal flat bench for 4 singles (335 lbs), and then backed-off with some volume.  All reps were pauses which makes it tougher.  I am still having some issues with my sternum which continues to impede my bench progress, but I'm working through it the best I can for now.  Here's the workout:

				Weight	Reps
Warm-up
Bench				45	40
				135	6
				225	3
				265	3
				305	1
				335	1
				335	1
				335	1
				335	1
				225	6
				135	25
Triceps extensions (single-arm)				75	20
				75	20
				75	20
Cool-down

A fresh start, strongman style!

Believe it or not, I lifted a lot in December.  I did an abysmal job of posting, and definitely need to be a more regular record keeper.

Here's a recap of 2014:

I lifted 6.5 million pounds (weight x reps)
I logged an average of 45 minutes of cardio per week (just under 40 total hours)
I joined the 600 club on deadlift with a pull of 605 (current max is 615)
My squat continued to climb as I hit 615 x 2 (current max is 625)
My bench is flat at just over 400 (had some sternum issues, so holding my est. max at 420)
My total estimated 3 lift max is 1660 lbs
I won Utah's grip contest (King Grip II)
I tied for second at Utah's Strongest Man

I fondly remember pushing to get to 1500 lbs, and now that is so far in the rearview that I almost cannot believe it.

For 2015, I'm going after the following:

Deadlift: 650 lbs (double-overhand 600, axle double-overhand 450)
Squat: 650 lbs
Bench: 430 lbs
Combined: 1730 lbs (raw, clean)
Yoke: 900 lbs
Farmer's: 400 lbs (per hand)
Overhead: 300 lbs
Captains of Crush: #3

If you have too many goals, you likely won't hit any of them.  If you don't have any goals, you likely won't improve anywhere.  My overall goal is to get stronger, safely.  The above numbers will be fringe benefits to my continued training and effort. 

Here's to a successful 2015, and thanks for reading!