camp: lower

went down to the hood and trained with the camp

extensive dynamic warm up including 100 jumping jacks

step ups
30lb DB'sX8/leg
40lb chainX7/leg
80lb chainX6/leg

ab wheel
3setsX5 reps

Oly Squats
135X6
185X5
225X5
275X3
SS with
DB SL deads
50lb DBX8
80lb DBX7X2

thick rope hang for time... 20 grueling mean seconds.

no sled work... had to leave, but i deff got some hardcore cardio in b/c of the intensity

News in my life

I recently wrote an article on apathy and self responsibility... Just messing around really. I didnt do it for a purpose, but i ended up showing it to elliot, ryan and a few others. After reading it, they encouraged me to submit it to a few different training websites to be published. So after carefully thinking of a title, and doing a once over for grammar and spelling, i submited the article to Elitefts.com, HulseStrength.com and Criticlebench.com. ill let you know when or if they are published.

Im going to chicago on friday to see an old good friend who moved away last may. I miss him alot and i cant wait to have a couple beers with him and BUllshit. Hes a very successful entrepreneur and i could learn alot from him. Besides that, nothing else is happening, still looking for a job that will pay me what im worth. Ill find it soon enough and when i do, things will get going and and ill get out of my rut.

good things come to those......who bust thier ass and go get it!

Dick Measuring: Full body

Sunday we went down to the hood on an off day to meet some friends that normally train at a comercial gym. They had never been down to the compound, so we invited them out. Ryan and I used to train with these guys back in 03 and 04 so there was some old times competition. While waiting for them, i started out with some Chain bench
Bench with 80lbs of chain
barX8
135X8
185X6

8 fips on the 500 lbs tire to warm up


then they showed up and decided they wanted to deadlift. I agreed and away we went.
135X6
225X5
405X5 no sraps (PR)
455X 1/2
455X miss Ryan and Brandon both got it and i had to try again. My grip was fine, i just couldnt lock it out. time to train harder

then they did some bent rows, but i didnt want any of that, so i skipped it

onto Light high box squats with the SSbar
barX10
135X8
225X6

then finished up with the prowler
90lbs waited
2 20yard sprints
4 20 yard sprints.. done after that! shouldnt have been doing that.

Overall, good times. Love training with strong people with good attitudes!

My work capacity really sucks
Donnie

Low day plus sled

When i showed up today, i didnt know what i was gonna do. Eliiot said he was gonna dead off the 6" blocks so i said eh, fuck it, ill do it.

minimal stretching b/c i didnt feel like it
Conv deadlift off 6" bricks
135X6
225X6
315X5,, much easier than last week
315X5

Safety squat bar high box squats(about 18" box)
BarX15
135X12
225X8
275X5.. easy stuff, still working on my form and im doing great. Ill be up in the 450 raw squat in no time.

sled work(sled plus 45 lb plate)
6 40 yard interval sprints, with walkback rests. time 440.. 30 seconds less than monday. next time ill add in 2 more sprints. Finsihed with a "subway and back(about 240 yards)" sled drag(forward there and backwards back)and a cool down 150 yard drag.

Happy with my gains already! weigh ins on monday!

Monday training

went to the compound to do some ME work. Got there and Elliot was roughed up, so we didnt really go heavy, just did some deload shit and GPP

Med(index finger 2"s from smooth) grip bench with 80 lbs of chain
135X8
185X6
185X10
185X4

Upward cable flies
3 setsX8 reps

Lat Pulldown
170X15
190X12
210X10

now this is the important part of the day.
Im working on a sled program that is going to help me shed 20 lbs in 6 weeks. Heres how it started
sled+45lbs Interval training. 40yard sprint draging sled followed by a 40 yard walk back, then directly into the next sprint, etc for 6 reps. I did that in 5 mins and 10 secs. Took a 2 min breather and did 2 250-300yard sled drags to finish it off. When i get the sprints down under 5 mins, im going to add two more for a total of 8. This is going to be done 3 times a week, plus whatever tire sled dragging i do at home on my off days. I think this should get my heart rate up to a target rate quickly and keep it up for long enough to burn a bunch of fat Of course im coupling it with an improved diet(not perfect, but improved. My lifts for a while are just going to be basic ME lifts to maintain strength as well as possible while im shedding this weight

I ran it by elliot and he thinks that it should work, but he said the only way to find out is to try, so thats what im gonna do. ill keep anyone whos interested updated.

Saturday fun

Went to the comercial gym today to do some assistance work with Mike

Started with some DB bent rows
80X10/arm
115X8/arm
125X6/armX2 sets
Fried my grip

Tricep push downs
Entire stack +30lb dumbellX10.. sloppy, too heavy
entire stackX12
entire stack + 10lb DBX10

Rope Hammer curls
120X10
140X10
150X8

Barbell ab wheel
2X5 reps, fully extended.. rough stuff.

Post workout, Moes!

RIP eating what i want!!!!!!!!

Squats/deads

Wednesday was squat/dead day. Im still working on my form for wide stance squat so i stuck with light weight high rep

high box with mini purple bands around my knees, no plates under feet
barX15
135X15
135X12
135X15

Conv deads standing on 4" brick(bar 1" above feet)!
225X8
275X6
315X5

Grappler
135X8
185X8
185X7

Rope Hammer curls
3 setsX10 reps

Prowler sprints with 90 lbs of weight
12 20 yard trips( one low handle supperseted with one high handle)

worst prowler hangover of life. I had a headache all night and it took me about 30 mins to be able to think or walk normal. rough stuff

Closs Grip Bench and other random upper body stuff

Monday was upper body day. started with a mild stretching session, no more than 5 mins, then went straight into close grip bench(index finger on inside of gripping)

BarX12
135X8
225X6
275X3
275X3
315X1 with sligh assist
225X10

incline dumbell
90X6
90X7
90X6

band assist pullups
BWX10X3sets

smithplexs
3setsX12 reps Green band

weighted sled 45lbs 600 yards

Catching up

had alot goin on in the past few weeks, i havent had much time to update this

went to Ohio for the elite seminar, check out the review and pics here

still training for the potential strongman compin august, although i do want to dabble in some powerlifting some time this year, once i get my form issues corrected.

did some training today
ME squats... working on keeping my knees out and chest up

5 mins on tredmill

BarX5
135X5
add parallel box
185X5
225X5
275X5
315X3
345X2(with some assitance at sticking point)

cut if off there

Rack pulls
135X6
225X5
315X4
405X3
455X3PR

heres a vid of the final rack pull set


pimp hard, train harder