Training this week(deload)

As the title says, it was a delaod week, and a well needed one at that.

Monday i did ME drinking. I maxed out @ seven(7) 32oz Green coors lights, Two(2) Green Miller lites and one(1) non green miller lite, which i was highly pissed about. How is a place that calls themselves "tilted kilt" not gonna have green beer on st patricks day. fuckin Micks.

I did most of my training at a gym called O'keefes.

Wednesday I we did a light lower body
Front squats
barX8
135X7
185X5
185X3, bar still rolls on my shoulders

SL deads
185X8X3sets

GHR 1X6, just messing around.

Thursday was fun. Started out with an extensive dynamic warmup then went into box jumps

i started with the 18" box did 2 sets of 8 jumps
then worked up to a 21" pedistole for 2 sets
then was gonna try the 32" platform but i feared being knocked on my ass by the beam that was close to my head, so i decided against that
But i did go out to my truck(F150 with a body lift and big all terain tires) and jumped onto the tailgate. I put some cinder blocks down to jump off of and did that 3 times. It measured out to about 30"s with the cinderblocks, 40+ without.

then we did some random bush jumping, which was funny as hell. Elliot was clearing a big ass bush.

Then i did some speed jumps on the 16" box
2 setsX 12 jumps in less than 25 seconds or so.

Tried to do a couple kneeling jumps just to finish me off, but on my first one i barely made it so i figured id just stop there.

Today was an accessory day and i put up some serious volume.

Started with average incline DB press.
55X10
75X8
95X8
110X8
120X6--PR ... I probably could have done the 125's but i was already getting looks from my loud grunting and shit. I dont like comercial gyms, did i meantion that before?

then straight bar curls (bar weights 30 or 35)
65X10
85X8
95X8
115X6
125X5

then BW dips, which i hate
BWX10X2 sets
BWX8X1

then Fat Vbar lat pulldowns
150ishXreps
180X10
200X8
220X6

this ones a weird one. I use the pussy squater( the machine that sits on a pivot and you squat up and down with the weight sitting on your shoulder like a safety squat bar) and do standing shoulder press with it.
2 platesX12
2 plates/2 25'sX10
4 platesX10

then did some time on the tred at a slow trot.
followed it up with Mike and I doing up the cicis pizza, Oh yeah!

EVERY MAN SHOULD BE A STRONGMAN, WEAK SHOULDNT BE AN OPTION-Elliot Hulse
-Donnie

training on 3/13 amd 3/14

Last Thurs we did farmers again.

i did 2 trips with handles+ 4plates/hand
then another trip with handles+ 4plates and 2 10's/hand

then we pulled/pushed the van.

2X50 ft pull with no brake resistance/ 2X50 ft push with no brake
1X50 ft pull with medium brake reistance/ 1X50 ft push with no brake
1X50 ft pull with hard brake resistance.... that was freaking hard!

then blue(hard) band tricep pushdowns
3 sets X res

Then did the wrist roller with 70 lbs on it 3 times each way, which finished off my hands quite nicely.

Friday i did a accessory day but i dont remember what i did, and its not really important. I know some curls were involved and some shoulder presses were also involved.. oh well

2nd week of 3 week SM reg.

started out with some static stretching with a bit of dynamics.

conv deads.
barX6
135X5
225X5
315X3
405X1
435X1 new PR

front squats....me=akward
135X5
135X7
135X5
135X6

DB step ups
75/handX8/legX2
75/hand/6/leg

weighted crunches,
repsX3 sets

then i did some upper back work with the broom by sweeping out the entire gym. yeah that had t burn a couple calories and ill call it cardio... yaaaaaaaaay

this past week

Had a frickin hell of a week last week. We used all kinds of different muscle groups and i payed for it.

this was last thursday

dynamic warmup
Farmers carry
225/hand X 40 yardsX2 trips
245/hand X 40 yards
285X handX not a chance in hell. Got it half way off the ground an thats it.
that was completely brutal. It took everything i had to finish that last set, and i was dead from the previous days deadlifts

sled rows
4 plates X 20 yard pull
6 plates X 20 yard pull
8 plates X 20 yard pull

DONE! my legs were completely shot. I thought i hurt my knee, but turns out it was just a brutal workout.

Weekend consisted of Jack and coke Zero, bbq food and smores. Went camping in ocala and had a great time minus the off the wall weather.

Monday
small dynamic warm up
clean and push press(one clean and reps of push press)
135X5
135X10
185X7
185X5

Push press only
185X7
205X6
185X8.. gettin the form down nicely

Incline press, normal grip... which i sucked big time
225X7
225X5
185X9
reverse BB rows
BWX15X3
ss with crows
30lbX12x3

then i finished off with a stupid set of BB shrugs
225X15

I dont want to have to cut weight!
Donnie

Been slacking

on posting, not my training. I started my new strongman training reg. this week, kinda shifting focus from westside/powerlifting to this, b/c i want to train for a competition.

this was my last ME lo workout
5 mins on tred at various inclines

kneeling jumps
BWX3X3

rack pulls
135X8
225X5
315X3
365X3
405X1
425X3


goodmornings
95X10
135X8
185X6

SL Deads
135X8
225X8

cardio
10 mins on eliptical
6 mins running on the tred

this weekend i did PT with my unit
warm up/stretch
15-20 min situp/push up pyramid circuit
1 mile run
1/2 mile interval sprint/ walk training
1/2 mile run

Monday
Clean and press(one clean the rest of the reps were press only)
135X6
185X5X2
225X2
185X5

hang cleans
185X5X2
225X3

push press

135X5
185X2
135X5

Incline close grip bench
225X10
225X9
225X7

reverse bar bodyweight rows
BWX12X3
SS with C rows on cable
3X15 with lighter weight
Done!

Today
Conventional DL's
135X5
225X5
315X5
365X3
405X2
365X3
fucking elliot worked up to 545X3 with nothing but straps and belt.. hes a beast!

Good mornings
135X10
185X8X2

DB step ups 18" box, 75#/hand
2X8/leg
1X6/leg

Cable weighted sandbag supported crunches.
3X10

rough week, but i look forward to the next six months of training

apparently im not a god influence on drunk people
-Donnie