Low back workout

Out of time again, so here's the lift and a video of me @ 515 and Nathaniel @ 305 (PR!):

Warm-up x 3, good mornings
Deadlift 7 sets up to 515
Rack pulls x 2 up to 535
Superset, good mornings - straight-leg deadlift - bent rows x 2

Bench day - HEAVY!

I hit a light deadlift and log-press workout yesterday, and today a short, but effective lockout bench lift with Brian.  I'm short on time, so here is the video from my phone!

Light axle workout

I lifted with Brian yesterday at my house and since he had just competed in Vegas, we kept everything light.  Honestly, I was pretty sore from my Saturday squat, anyway, so it worked out well!  We squatted and overhead pressed using the axle and I have plenty in the tank for a few more lifts before we head off to Europe.

Here is yesterday's workout:

4/23/2012
				Weight	Reps
Axle squat				115	10
				115	10
				205	8
				205	8
				255	5
				255	5
				295	5
Axle seated press				115	6
				115	6
				145	6
				165	6
				165	6
				165	6
Stretch

Squat Saturday

Today I was a lone wolf!  Brian is competing in LV, Van is running a cross-fit show, Dave was MIA and Thayne has a knee injury...so I squatted!  I felt pretty good after I got loose on about the 5th set.  I had more weight in me, but when lifting alone you have to be careful so I stopped at 505 lbs.  Here is a video of the top two sets:

And here is today's lift:

4/20/2013
				Weight	Reps
Shoulder rehab work				25	250
Squat to 20 inch box			warm-ups	45	30
				155	6
				265	4
			work sets	325	3
				385	3
				445	3
				505	3
			back-off set	365	3
Calf raises				265	30
				265	25
				265	25
				265	25
Shrugs				155	20
				155	20
				155	20
				155	25
Additional shoulder rehab work				25	200
Abs				60	260
Stretch
			45	min cardio

I'm exhausted!

I went and trained with Van Hatfield on Tuesday.  Few people make me feel small and weak, but he is one of them!  I've apparently been too exhausted to even blog! :)

Here is what we did:

Deadlift
5 warm-up sets, 4 plateau sets @ 500, 1 back-off set

Rack pressing strict
4 warm-up sets, 4 plateau sets @ 185, 1 back-off set

Back superset
Good mornings/straight-leg deadlift/bent rows
Last 2 on the axle @ 215 and GMs @ 225
3 straight sets with minimal rest

My back has just been torched for the past few days...time to get back to it!

Thanks for reading!

Speed Bench Workout

I took a page from Louie Simmons today and made a long, but good, bench workout.  We hit regular, dumbbell, band and floor work along with some upper back lifts to round out the day.  Here is a video of the floor supersets that we did:

And here is today's workout:

				Weight	Reps
Shoulder rehab work				25	250
Flat Bench Speed Day				145	3
				185	3
				205	3
				225	3
				245	3
				245	3
				245	3
				275	3
				275	3
				265	3
Floor press superset w/ medicine ball				135	10
				50	20
				135	12
				50	20
				135	12
				50	22
				135	6
				50	20
Standing rows bands				150	20
				150	20
				150	20
				150	20
Pull-downs bands				150	15
				150	15
				150	15
				150	15
Decline burnout bands				150	35
Dumbbell chest press burnout				50	20
Abs				60	200

Thanks for reading!

Pre-meet training

There is a competition in Vegas next week for strongman called Sin City, and Brian is competing.  Today was more about him winding down and getting ready for that show than anything.  As a result, I hit my lift in two pieces - one at his place, then finished up at mine.  We basically just did yoke presses, and the rest was done here:

4/13/2013
				Weight	Reps
Shoulder rehab work				25	850
Yoke pressing				100	15
				100	12
				100	12
				140	8
				140	8
				140	8
				160	8
				160	8
				180	6
				180	6
				180	5
Abs				60	100
Stretch

I took Friday off, but on Thursday played basketball for about 90 minutes - great for cardio!  I was fresh off a squat lift, so basketball was tough, and afterwards I was doubly sore, but by today I was feeling fairly good, again.

That rounds out the week.  For the year, I'm ahead on cardio and about on track with weight lifted.  My squat and overhead pressing are clearly up.  Hard to assess where I am on deadlift and other things that require hands heavily as I simply can't do it right now, but soon we shall see!

Thanks for reading!