Sabado Gigante

Thayne and I were joined by Nathaniel, today, for a chest and shoulder lift, with a few other things mixed in for fun as I missed a few lifts this week.  This was tough, but still not as bad as last Thursday!  Need a steak tonight!!!

Sat	9/8/2012
Lift	Weight	Reps	Total Weight
Bench (plateau day)	135	15	2025
build to 85% for 2s	225	6	1350
	275	4	1100
	315	3	945
	335	3	1005
	345	2	690
	350	2	700
	350	2	700
	350	2	700
	365	2	730
	135	15	2025
Incline DB press	50	24	1200
	60	20	1200
	75	20	1500
	75	20	1500
	25	60	1500
Hip Thrusts	200	30	6000
	200	30	6000
	200	30	6000
Calf raises	225	20	4500
	225	20	4500
	225	20	4500
	225	20	4500
	225	20	4500
Lat pulls	150	25	3750
	150	25	3750
	150	30	4500
Front shoulder raises	30	24	720
	30	24	720
Lateral raises to burnout	12.5	40	500
Shrugs to burnout	135	40	5400
	135	40	5400
Abs	60	200	12000
Day's total		96110	lbs

Thursday...squat day!

A bit behind due to a hectic work schedule, but here is Thursday's lift...tough squat workout...

Thur	9/6/2012
Lift	Weight	Reps	Total Weight
Back squat	135	12	1620
	185	8	1480
	225	6	1350
	275	4	1100
	225	6	1350
	185	8	1480
	135	12	1620
	315	4	1260
	405	2	810
	315	4	1260
Abs	60	30	1800
Day's total		15130	lbs

Speed day - getting back into the groove

The last 5 or 6 days have been pretty tough.  Work has been hectic and in addition to not having much time, I was sick for a few days.  This is my first lift in almost a week, as a result.  I decided to go light.  The focus was descending-rep sets with emphasis on speed.  I didn't go heavy on anything, but did make sure to get in quick movements with sound form.  I like to mix in a speed day, periodically, as it helps me visualize power generation.  This is critical for deadlift (and many other lifts) for me, so that I can get off the ground quickly.  If you aren't fast enough at the beginning of lifts, the motion can be very laborious, and you won't get it, at all, on heavier weights.  With that tidbit of info, here is today's lift (no video so as to not bore you!):

Wed	9/5/2012
Lift	Weight	Reps	Total Weight
Shoulder warm up (cord)	25	100	2500
Plyometric work	50	120	6000
CoC #T	100	40	4000
Standing shoulder press (speed)	45	9	405
	95	6	570
	115	3	345
Deadlift axle (for speed)	135	9	1215
	205	6	1230
	255	3	765
Hammer curls	30	19	570
	40	16	640
	50	13	650
Skiers (triceps ext)	30	19	570
	40	16	640
	50	13	650
Cleans (for speed)	95	9	855
	125	6	750
	165	3	495
Abs	60	50	3000
Day's total		25850	lbs

A summer cold

I've been a bit under the weather for the past couple of days, and was running a fever yesterday, so I haven't gotten a lot in.  Before I felt terrible yesterday (and this couldn't have helped) I rode the stationary bike 6 miles, and did 100 closures on the Captains of Crush #T.  Today, I just haven't had any energy and still don't feel well, so all I've focused on is stretching.  Hoping I can get back to it tomorrow!

Friday & Saturday Workouts

Not too much to report from the last two days.  I hit some cardio on the bike to the tune of 5 miles (15 bike) along with some upper chest flyes, yesterday.  Today, I was just flat out of energy and had to work a lot, but wanted to focus on my upper chest/front of shoulders a little bit, so I hit 400 total reps of shoulder press on just the bar.  I avoided full lockout so as to not inflame my shoulders.  I'm looking forward to a day off tomorrow!  Thanks for reading!

Not for the faint of heart - super workout!

Today was not an easy lift by any stretch.  This is one of the harder workouts I've done in quite a while.  We hit curls hard (see video below) working up to a set of 10 on 155, hit back really hard, as well, and found time for calfs, abs and hands.  This makes up for a lazy day off yesterday!

Here is the workout:

Thursday	8/30/2012
Lift	Weight	Reps	Total Weight
Curls (bench hammer)	35	24	840
	40	20	800
	45	16	720
Reverse Hyper	100	20	2000
Curls (straight bar)	95	10	950
	115	8	920
	135	6	810
Reverse Hyper	100	20	2000
Calf raises	325	20	6500
Curls (bent bar)	155	10	1550
	145	6	870
	135	6	810
	95	12	1140
Calf raises	425	15	6375
Rows (triangle axle grip)	150	30	4500
	150	25	3750
	150	20	3000
Good Mornings (standing, bar)	135	12	1620
	145	12	1740
	145	12	1740
	145	12	1740
	145	12	1740
Deficit Deadlift 4 inch	185	8	1480
	185	8	1480
	185	12	2220
Curls burnout DB	50	40	2000
Calf raises	515	12	6180
Reverse Hyper (exhaust)	100	30	3000
CoC (1.5)	170	30	5100
Abs	60	150	9000
Day's total		76575	lbs

Event training - Log and Sandbags

Today was all about event training.  I lifted with Brian Mielke again.  He's got a nice log which I used to work up to 260 lbs.  My shoulders started to feel a bit iffy, so I stopped pressing at this point, but still did the clean with a half press.  We also worked in sandbags over a 4 foot bar.  I think the light bag was 160 lbs and the heavier bag in the 230 lb range.  My biceps are extremely sore, but otherwise a good lift!  Here is a video of me log-pressing: