Squat, upper back & arms

So my cinematography skills flat stink!  I somehow managed to get the camera to zoom all the way in when I didn't even have it in my hands, so here is an ultra-close-up of my torso squatting...the rest of me is around there somewhere! :)

I decided I'd squat to a medium weight today and up the reps a bit.  I got loose on very light weight, then eased up to 405, saving energy for one main work set on 4 plates.  I also continued my focus to improve my upper back strength and worked on my biceps a little bit since I realized just how weak they are at last week's workout with the actual strongman equipment!  Here is today's lift:

Monday	7/16/2012
Lift	Weight	Reps	Total Weight
Standing rows	60	30	1800
	75	25	1875
	75	25	1875
	60	30	1800
	60	40	2400
Squat	135	10	1350
	225	12	2700
	315	3	945
	365	2	730
	405	10	4050
Curls with parallel hand grip bar	75	15	1125
	75	15	1125
	95	12	1140
	115	12	1380
Abs	60	130	7800
Day's total		32095	lbs

This week's recap

After the heavy tire flip day on Monday, I took two days off to rest up for Thursday's lift.  On Thursday, I had the opportunity of lifting with some local strongmen.  It was my first time touching the strongman implements, and here's what we did:

• Log lift - I cleaned 250 but didn't try for the press as my shoulders were feeling it enough that I didn't want to risk hurting myself.  I did try for a clean on 288 but my arms were shot at that point.  New implements always seem to tire you out quickly!
• Axle - I cleaned 2 plates which I believe is 225 (not sure on the bar weight), and didn't try any higher as we had more disciplines to go. 
• Atlas Stones - This is harder than it looks on TV!!!  My hands/arms were also beat so I'd like to try this fresh another day.  I lifted a 235 lb stone over a 53 inch bar.  The hardest part was getting the stone to my knees.  After that, my height is actually very helpful!
• Sandbags - we did two weights on the Ironmind bags.  One was around 160 and the other 240 I believe.  We did sets of 5 over a 53 inch bar.  I actually did the best at the sandbags of all 4 disciplines for the day.

Here is a pic of the workout courtesy of Brian Mielke:

I'm excited to get back out there in a couple weeks after the guys compete in Utah's Strongest Man next Saturday.  Dave and I are going to go watch!

Today, it was a question of what doesn't hurt as much as my hands/biceps and low back!?  I set on calfs, triceps and shoulders, so here is today's lift:

Sat	7/14/2012
Lift	Weight	Reps	Total Weight
Shoulders with cords	25	800	20000
Calf Raises	135	20	2700
	135	20	2700
	205	20	4100
	255	20	5100
	295	20	5900
	345	15	5175
Shrugs SB	135	20	2700
	135	20	2700
	225	15	3375
	225	15	3375
	225	15	3375
	135	30	4050
Nose breakers	95	12	1140
	95	12	1140
	95	12	1140
	95	12	1140
	95	12	1140
Abs	60	250	15000
Day's total		85950	lbs

Tire Flipping!

Last night after the temp finally dropped below 100 degrees, Paxton, Dave and I went tire flipping.  I had intended to not go too over the top with the workout, but when Dave upped the ante with 20 flips in 2:30 on our 3rd set, I had to go for 20 as well.  Here is the video of me painfully completing 20 flips of the big tire in just over 90 seconds! (don't get too dizzy)  I cut my finger part way through and lost a lot of time carefully placing my hand each time, otherwise I think I could have gone faster.

Paxton experienced his first tire flipping workout, ever.  He hung with Dave and I for 40 flips on the smaller tire that weighs somewhere in the 300 lb range.  Paxton wants to be famous, and since my blog is a guaranteed way to be viewed by 3 or 4 people...Paxton, you are now famous!  Here is his video for 15 reps:

Squat day

Today's focus was squat.  I didn't go very heavy on anything but was focused on getting low.  I also did 3 types of squat: box squat, front squat (my shoulder issues make this tough) and regular back squat.  I also worked in some arms and some abs.  I have a little video for you of 315 x 8 which is not impressive, but it was my 10th squat set of the day, so I'm glad I got through it!

Sat	7/7/2012
Lift	Weight	Reps	Total Weight
Box squat	135	10	1350
	225	8	1800
	275	6	1650
	315	6	1890
	365	4	1460
Straigh bar curls	115	6	690
	135	6	810
Front squat	135	12	1620
	135	12	1620
Hammer curls	60	20	1200
	60	20	1200
Squat (back)	135	6	810
past parallel with pause	225	6	1350
	315	8	2520
Cord curls	50	12	600
	50	12	600
Nose breakers	75	12	900
	75	12	900
	95	12	1140
	115	8	920
Abs	60	50	3000
Day's total		28030	lbs

Shoulder lift

I know I called yesterday a light lift, but today was truly a light lift.  About half of the reps were on cords and half on the straight bar.  I'm probably rounding down, but I just call everything 25 lbs as the cords are a bit lighter, while the bar is almost double.  I hit 1,100 total reps of the following:

Rotators-in
Rotators-out
Shrugs
Hack shrugs
Depression shrugs
Bent rows
Standing rows
Over-the-tops (front and back)
Half shoulder presses
High-to-low fly

Tomorrow I have squat planned.  We were going to truck-pull, but Dave is out of town so that will have to wait until next week.

Thanks for reading!

Light full body day

Today was a relatively light full body day...I kept it under 410 on most stuff! :)

I hit some deadlift, calfs, curls cleans and abs...didn't miss much of anything!  Here is a quick video of me curling 135 on the straight bar for 10 reps with a negative:

And here is today's lift:

Thur	7/5/2012
Lift	Weight	Reps	Total Weight
Deadlift	135	6	810
	135	6	810
	275	3	825
	365	2	730
	405	2	810
Calf Raises	225	15	3375
	315	12	3780
	405	10	4050
	315	12	3780
	225	15	3375
	135	25	3375
Cleans	135	6	810
	135	6	810
	135	12	1620
Curls (straight bar)	135	10	1350
	135	6	810
Abs	60	150	9000
Day's total		40120	lbs

Arms and shoulders

Today I hit some shoulders and arms.  Not too drawn out of a lift, but nothing special either.  Here is the lift:

Wed	7/4/2012
Lift	Weight	Reps	Total Weight
Seated rows	100	20	2000
	140	15	2100
	180	15	2700
	200	12	2400
	240	10	2400
	280	10	2800
	320	10	3200
	320	10	3200
Shrugs	100	30	3000
	140	20	2800
	200	15	3000
	260	15	3900
	320	15	4800
Laying tricep extensions	100	25	2500
	140	15	2100
	180	15	2700
	220	12	2640
Day's total		48240	lbs