Light squat Wednesday

Today was leg day and since I'm recovering from the Highland games, still, I hit safety squat bar for about 60% of my normal squat max.  I worked up to 5x2 on 390 lbs with a full pause.  Here's today's lift:

				Weight	Reps
Warm-up and stretch
Squat				150	8
				150	6
				200	4
				250	3
				300	2
				390	2
				390	2
				390	2
				390	2
				390	2
Step-ups				20	110
				20	110
				20	110
Curls				25	30
				25	30
				25	30
				25	30
				25	30
Plyometrics				300	150
Abs				60	200
Cool-down and stretch

Bench Day

Last week I did some Highland Games stuff for the first time.  It was tough - lots of respect for what those guys do!

Today I'm still recovering, so it was a light bench day as follows:

				Weight	Reps
Warm-up and stretch
Bench				135	8
				185	6
				185	6
				235	4
				235	4
				275	2
				275	2
				295	1
				295	1
				295	1
				295	1
				295	1
				295	1
				185	8
				185	8
Incline DB				60	24
				60	24
				60	24
Decline				150	20
				150	20
MB press				100	35
				50	60
Abs				60	150
Cool-down and stretch

Speed bench day

Today was all about speed.  I'm loving lifting with chains.  It adds a new dynamic that is hard to explain if you've never tried it.

Most of the workout was flat bench where I worked up to 10 sets of 2 on 295 (including chain weight).  It felt really good and I didn't have any pain, anywhere.

I rounded out the lift with some auxiliary triceps and pressing work, as shown below:

6/29/2015
				Weight	Reps
Warm-ups and stretch
Bench with 90 lbs chains				155	6
				155	6
				205	4
				245	3
				295	3
				295	2
				295	2
				295	2
				295	2
				295	2
				295	2
				295	2
				295	2
				295	2
				295	2
				245	10
				155	20
Incline Medicine Ball				100	15
				100	15
French Press				85	15
	superset - descending			85	6
				65	8
				45	10
				25	20
Skier to burnout				150	25
CoC (2.0)				195	20
Stretch and cool-down

Strongman Saturday

Today was event day - Strongman Saturday.  I was fairly beat-up from the week having lifted four times.  Fortunately, yesterday was a day off.

We spent the entire lift on the medicine ball which mimics both stones and sandbags, and has reaching benefits into all things full-body.  Here is a quick video of me and Brian:

Here is the workout:

6/25/2015
				Weight	Reps
Warm-ups and stretch
Medicine ball to 50 inch				100	10
				100	10
				100	10
				150	10
				150	10
Abs				60	40
Stretch and cool-down

Speed back day

I'm short on time, today, so here's the lift, and until next time:

6/25/2015
				Weight	Reps
Warm-ups and stretch
Speed deadlift				135	6
				135	6
				245	3
				245	3
				385	2
				385	2
				385	2
				385	2
				385	2
Band rows with monster grips				150	25
				150	20
				150	20
Ring pull-ups				300	8
				300	8
Superset
	Romanians			245	36
	Monster DB rows			60	72
	Abs			150	45
Stretch and cool-down

First ever use of safety squat bar as well as chains

I've never used a safety squat bar, nor have I ever lifted with chains, so today I broke precedent and incorporated both, together.  It took a little getting used to...

Even with the pads, the SSB digs into your shoulder's far differently than a normal squat.  It also requires far more supporting muscles in the back and abs as it feels more like a front squat.  It was hard, but I liked it.

The chains add a cool element as they allow you to really focus on explosion and speed.  I'll be working those into future bench workouts, too.

Here is a quick video of a few sets, including my top set of 510 lbs:

And here is today's lift:

6/23/2015
				Weight	Reps
Warm-ups and stretch
Safety bar squat				160	10
	90 lbs chains			160	10
				270	6
				270	6
				320	4
				370	3
				420	2
				470	2
				510	1
				320	12
				270	15
Hammer curls				35	24
				45	24
				55	24
Thinker curls superset				25	60
Calf raise superset with curls				270	40
Rolling thunder				120	60
Reverse Hyper				200	30
Stretch and cool-down

Deadlift Saturday

Today was about speed with some decent weight, but nothing overwhelming.  I used bands on about 2/3 of the lift.

I had a number of issues with my neck and back, but once warmed-up, was able to pull without much issue.  A good sweat goes a long way to feeling better, sometimes.

Prior to my workout I was able to get about 90 grams of protein, mainly from yogurt and shakes.  I consumed about 25 grams of isolate during the workout, and greased myself up with a 1/2 burger with an egg, post workout, and about 60 more grams of protein.  After dinner and tonight's casein shake, I should finish the day close to 300 grams.

And here is today's workout, where I backed-off, then went back up before backing-off a second time:

6/20/2015
				Weight	Reps
Warm-ups and stretch
Deadlift warm-up				135	8
				135	8
Deadlift from wheels (13 inch)				225	4
				225	4
				375	2
				425	2
				465	2
				515	2
				595	2
				425	2
				465	4
				465	4
				375	6
Grip work				100	100
Stretch and cool-down