Tuesday and Wednesday workouts

I've still got the pain in my wrists and left knee, so I stayed light, again, today.  I made sure to get some good motions in, and kept the weight light, but logged enough volume that I'll hopefully get something out of the lifts.  Here's what I did yesterday and today:

9/2/2014
				Weight	Reps
Stretching
Shoulder work cords				25	250
Standing press				45	30
				95	15
				145	12
				165	6
				185	4
				115	15
				95	15
				45	100
Step-ups				300	90
				300	60
Abs				60	150
Axle holds				135	120
			10	min cardio
9/3/2014
				Weight	Reps
Stretching
Curls				25	30
				35	24
				35	24
				35	24
			part of super set	25	20
Rack pulls				135	15
				225	12
				225	12
				225	12
				135	15
			part of super set	135	20
Bent rows				95	15
				95	15
				95	15
				95	15
				95	15
			part of super set	95	20
Romanian deadlift			part of super set	135	20
Band rows			part of super set	150	20
Abs				60	120
CoC				170	40

I've been stretching and rolling, as time allows, in the evenings.

Nutrition has been solid.  Today I've had:

1. Re-built Mass
2. Amino1
3. Iron Test
4. Move Free

I've likely had about 180 grams of protein, so far, today.  I'll aim to get to 250 before the day is done.

Tomorrow will be a rest day, with some stretching and maybe light biking if I can.

Thanks for reading, and until next time!

Injured!

I haven't posted in over a week because I went and injured myself.  I'm not hurt badly, but enough that I basically had to take the week off, last week.  It was about 24 hours after my Saturday super-workout that I realized my knee hurt, and attributed it to running with farmers and yoke.  My wrists were carry-over injuries from 2 weeks, prior.

I did manage some stretching and a few light lifts, over the past week, as follows:

MON-TUE: REST
WED: Band work (50lb) for legs, Shoulder rehab bands (25lb), light shoulders, abs
TH: Bench up to 215x15; kept it light, and did volume
FRI: REST
SAT: Swimming and Stretching
SUN: REST
MON: Rolled-out and stretched

My left knee is giving me some issues and both of my wrists hurt.  It is enough pain that I'm trying to be really careful, but the problem is that Utah's Strongest Man is in 1 month (date just moved-up to October 4th!).  I've got a catch 22 on my hands, as I need to minimize training to heal...but I need to be training! 

In the meantime, I'm trying to at least remain limber, and to keep getting enough quality nutrition.  Here's what I'm taking right now (not all every day!):

MusclePharm ArmorV (multi)
MusclePharm BCAA 3:1:2 Watermelon
MusclePharm Amino1 (days off)
MusclePharm Recon (after workouts)
Arnold Iron Test (brand new, just started yesterday)
Arnold Iron Mass Vanilla
GNC Re-Built Mass Triple Chocolate
MusclePharm Assault Pineapple Mango (during workouts)

Seems like quite a bit of stuff, but basically a multi every day, plenty of protein and calories, and recovery/hydration agents.  Hopefully, at least on the nutrition front, I won't be off my game, while my knee and wrists are healing.

I plan to lift today with whoever can make it, so I'll try to post tomorrow.  Thanks for reading!

605 deadlift - personal record from floor!

I'm 6'8 so deadlifting is really hard for me.  I feel I'm a lot stronger than my deadlift reflects, so today was very gratifying when I finally cleared the 600 lb barrier from the floor.  I've worked really hard to get here, and over the past 3 years have added a lot of weight to this lift.  Here's my pull today:

It felt really good, and I think I had more in me...next week.

This went down in Springville at Elevated Crossfit with Van, Brian, Phil and about 6 other guys.  Here's what we did:

Axle clean and press up to 245
Log clean and press up to 260 (medley of the two)
Deadlift up to 605
Farmer's up to 270/hand
Yoke up to 700

Everything felt pretty good.  My axle needs a lot of work, so I'll be focusing on that a bit more in the upcoming weeks before Utah's Strongest Man which will be held on October 18th.

As always, thanks for reading!

I have been training, just haven't posted!

I am so behind, it is ridiculous!  10 days ago I lifted in Springville with Van, and I haven't posted since.  Here's a quick recap of what I did last week:

About 45 minutes of cardio
1 insane deadlift day with about 26 sets (see video below)
1 press day
Another trip to Springville for 4 events

I also lifted, yesterday, for a light press day, as I'm sore, still, from Saturday's workout.  Here's what I did yesterday, followed by a video of last Wednesday's heaviest pull of 740 lbs on farmer's:

				Weight	Reps
Warm-up and stretch
Neutral grip press				65	15
				115	12
				165	10
				215	6
				235	6
Axle press				215	12
				305	8
				305	8
				305	8
Grip work (double-overhand axle hold)				125	94
Cool-down and stretch

No straps!!

We have a state-wide meeting tonight where we'll be setting-up some sort of organization for buying equipment and training...a coop of sorts, I guess.  We'll see how that goes.  Utah Strongman!

Saturday workout in Springville at Elevated Crossfit

Clearly, I'm a few days behind on posting!  This one will have to be quick!

Supplements on Saturday:
MusclePharm Amino1 (1 serving) mixed with 5 grams of MP creatine and 5 grams of MP glutamine
MusclePharm Battle Fuel XT (1 serving)
MusclePharm Muscle Gel x 2
MusclePharm Combat Strawberry Cheesecake (2 servings)
GNC Re-build Mass (1 serving)
Total protein from supplements, approximately 130 grams.  Total protein from food, approximately 100 grams.  So total protein for Saturday was about 250 grams.

Here is a quick video of my best-ever clean from the floor, and a match for my best-ever overhead press.  Nice that I did the two in tandem!

And here is the workout:

				Weight	Reps
Warm-up and stretch
Clean and press				115	12
				135	10
				185	6
				225	4
				245	2
				275	1
				225	4
				165	10
				115	12
Rack pulls from below the knees				245	6
				335	6
				445	6
				535	3
				625	2
				715	1
Superset x 2
	KB swing			72	10
	Upright row			135	6
	Strict overhead press			135	10
	Triceps extensions			100	20
Cool-down and stretch

Thanks for reading!

Gym day - volume and isolation

About once a month, I get the itch to go to the gym and train like a normal person.  Yesterday, the goal was to hit auxiliary stuff that is harder to do at home as I don't have the machines.

I did seated rows, which I really like for their focus on my central back, which is weaker than both my upper and lower back regions.  Sometimes you have to isolate so that the bigger muscles don't take over.

I worked triceps on the cable machine with the rope extension.  I find this helps me hit the whole triceps muscle between the push-down motion, and the push-out at the bottom, that the rope allows you to get.  The key here is to let your arms do the work, and not your chest.

Finally, I did a ton of hamstring curls.  My hamstrings are strong, but weak relative to my lower back, and are one of my major roadblocks on deadlift.  I really need to be working more on my hamstrings each week to close that gap.

I took some MusclePharm Assault and Creatine prior to the workout.  I had some Amino1 and Glutamine earlier in the day.  And I took two Combat shakes - 1 in the early afternoon, and another in the late afternoon, about an hour before my workout.  For my multi, yesterday, I decided on Vitakic from Muscle Tech. 

No video as I don't want to be "that guy" at the gym.  Here is the workout:

				Weight	Reps
Warm-up and stretch
Rotating between below 3 lifts, circuit style
Hamstring curls				100	15
				120	12
				140	10
				160	6
				180	6
				200	6
				200	6
				120	18
				100	24
				80	30
Triceps extensions (cable with rope attachment)				80	16
				100	14
				120	12
				140	10
				160	8
				180	8
				200	8
				200	8
				200	12
				200	12
Seated rows, mixed with wide grip and hammer				120	25
				160	20
				200	15
				200	15
				200	15
				200	15
				200	15
				200	15
				140	30
				100	50
Cool-down and stretch
			5	min cardio

Last week in review

I forgot to post last week, but hit a combined squat/deadlift workout, working up to 500 on both, and mixed in some grip with the rolling thunder, on Thursday.  Then I hit a log workout, by myself.  Later today I'll be working out with Brian, but not sure what the plan is at the moment.

Here is a quick video of the log press:

I'll try to update again later, and double-back on supplements, etc.  Thanks for reading!