Training for the #believeinbre fundraiser

This Saturday is a fundraiser for #believeinbre, and our friends at MusclePharm are supporting it with some Combat and Assault - thanks #musclepharm.  I'm going to compete in a single set event that consists of 2 minutes of back-and-forth clean/overhead 185 lbs with deadlift 385 lbs...sounds pretty taxing!  So, today was all about lifting with cardio, and pressing 185 lbs to see where I'm at.  There is a video of that  for 1 minute, so check it out:

11/19/2013
				Weight	Reps
Overhead press standing				45	30
				95	10
				145	6
				185	10
				185	13
Superset rows (2 kettle bell, 2 med ball)				50	100
Superset shoulders (DB and log)				50	100
Superset press, back with bands				50	100
Superset press, hips with bands				50	100
Abs				60	300
Stretch
			5	min cardio

Supersets

Today was all about supersets!  Brian and I were both too beat up from Saturday to hit any core lifts, so we stayed light, hit a ton of volume and really got the blood flowing.  Here is a video of the arms superset that we did.  Weights are light, but give this a try and your arms will be burning by the second sit...the third just gets ridiculous!

Here is the rest of the workout:

11/14/2013
				Weight	Reps
Shoulder superset x3
Overhead standing				95	30
Front raise				35	30
Lateral raise				30	30
Arms superset x3
DB curl				35	45
Forearm curl				95	60
Front forearm curl				45	75
Upper back superset x3
Bent rows				155	36
Single arm rows				65	90
Lat pulls				130	60
Abs				60	60
Stretch
			5	min cardio

After Brian left I tied things up with some abs and stretching.  I'll likely get a good roll later tonight.  Saturday will be our next lift. 

Thanks for reading!

Wasatch Front Strongman Challenge

Yesterday was the Wasatch Front Strongman Challenge, and no, I didn't compete.  My neck has been too sore and I've had some other issues, so the plan was to help a bit and sit this one out.  However, I ended the day twice as tired as I think I've ever been after an event or workout!  I ended up doing the following:

Deadlift the frame and carry it multiple times (minimum 500 lbs)
Run the yoke about 6 times as heavy as 750, and move it another 6
Run sandbags about 40 feet a dozen times
Lift an 850 tire a few times
Move miscellaneous weights around all day including circus dumbbell
And a number of other miscellaneous things

All-in-all a very long day, but the show went well, and kudos to Bronson for winning the heavyweight division and Brian for masters.

If I hadn't also had to do a bunch of work and gotten to play dad yesterday, I probably wouldn't have been quite as tired, but life is what it is.  I ended the day as tired and sore as I can recall in recent history and so, likely won't be lifting for a few days, maybe with the exception of some cardio and stretching.

As always, thanks for reading.  I need to do a better job of updating the blog, and will try to do so this week!

A day of records!

Brian and I ran down to Mapleton, today, to lift with Van and Bronson.  Next week is Brian's show, Wasatch Front Strongman Challenge.  I'm not competing due to the new baby...I'm beyond tired and in no condition to compete.  However, today, I somehow pulled it together and got in a really good lift.

We started on the log, and I hit a new personal record of 260 lbs.  That's a pretty big jump for me!  We also did some single-arm pressing - I used a kettle bell for this.

Next was deadlift.  I pulled 730 lbs on Van's frame.  It felt pretty good, and is the most I've ever done on a frame.  My hand ripped on the last set I did, so I couldn't try for any more weight...another day!

Then we did super yoke.  We went up to about 700 lbs.  It felt as light as ever, and I went really fast with it.  I was really happy that I did as well as I did!

So, 3 lifts, and 3, albeit not all with an objective metric, personal records.  I was really happy with how I did since I'm running on no sleep and still have the nagging neck issue.

That's it for today...thanks for reading!

Past 2 workouts

Life is getting busy, especially with the baby coming on Thursday!  I've been negligent about my posting, so time to catch-up.

On Friday, although sore from Thursday's heavy clean workout, I lifted with a neighborhood kid for the following:

Log press standing, up to 235 lbs
One-arm kettle bell press on 80 lbs
Deadlift, up to 515 lbs
Kettle bell swings
Medicine ball cleans
Triceps extensions
Stretching

Then I took the weekend off as I didn't have time to lift.  Yesterday Brian and I lifted at Eastside with a new guy, Troy, and here's what we did:

Squat, warm-up for 5 sets, work up to 315 lbs
Carry and load medley, 150 lb. keg, 250 lb. sandbag about 50 ft, multiple sets
Axle cleans, up to 185 lbs
Extended lunges with overhead (Phil Pfister style)

The lunges were rough!  My hamstrings hurt today like I can't begin to explain.  The lift really works, so thanks to Phil for sharing that lift!

The plan is to go, again, today.  I hope I've recovered a bit by this evening, because right now, I've got nothing in the tank! :)

Getting better at power cleans

Yesterday was focused on power cleans.  Cleans are by far my worst lift, with overhead in a close second.  Being 6'8 doesn't help and the fact that, based on the video, I basically reverse curl the bar with momentum from the pull.  I guess if, in the end, the bar gets to your shoulders, all is well.  I just need to generate more power off the floor to pull the higher weights.

Here is a quick video of some of my sets working up to about 255:

I hadn't lifted all week on account of my neck, so I worked in some random things, and spent quite a bit of time warming up.  Here is the breakdown:

Warm-ups
Shoulder warm-ups				25	100
Leg warm-ups (swings, plyo)				50	100
Cleans (from floor)				155	6
				185	2
				205	2
				225	1
				235	1
				255	1
Floor rows				205	8
				205	8
				205	8
Lat pulls				150	30
				150	30
				150	45
DB curls				40	16
				40	16
Abs				60	60
Stretch
			5	min cardio

As always, thanks for reading!

Crazy log day!

Went heavy today on log!  My neck hurt too much to do anything else, so this is it for the day.  I've got a video of some of the seated work that we did.  Topped off around 300, going from different angles and heights.  We started standing, and ended standing, so we'll see if that helps.  My triceps are shot, and I'm tired, but it feels good!

And here is the workout:

				Weight	Reps
Warm-ups
Log press standing				70	8
				70	8
				120	6
				120	2
				150	2
				170	2
				200	1
				220	1
				180	2
				200	1
Incline log press				180	2
				230	1
				280	1
				330	FAIL
				300	1
Military log press				230	2
				250	2
				260	1
				180	10
Abs				75	50
Triceps extensions				75	50
Standing log press				180	3
Stretch

As always, thanks for reading!  Check back tomorrow as we're going to lift at the Wasatch Front Strongman Challenge venue here in Salt Lake.  Should be some tire flipping, and other fun stuff!