Tuesday, April 7, 2020

Squat Day

Gym Temp: 55°
Music: As I Lay Dying, The Powerless Rise

Warm up w/ walk, goblet squats, kettlebell swings and lunges.

SS Yoke Squat
155 x 6
245 x 3
335 x 2
385 x 2
400 x 2

Paused Front Squat (2 sec pause in hole)
135 x 5
185 x 5
205 x 5

Chain Yoke Walk
270 x 50', 50'

Split Squat
10 x 10, 10, 10

Sled Drags
Backwards 125 x 100', 100'
Forwards 125 x 100', 100'

Keeping squats @ 400 or less, light strongman events during this time.

Monday, April 6, 2020

Overhead Day

Gym Temp: 55°
Music: August Burns Red, Leveler

Warm up w/ walk, kettlebell halos and Indian club swings.

8" Log Clean and Press (each rep)
70 x 3
100 x 3
140 x 3
170 x 3 - the most weight put overhead since new shoulder surgery.

Seated Dumbbell Overhead Press
30s x 10, 10
40s x 10

Wide-grip Pulldowns (to front)
200 x 8
230 x 8, 8, 8

Seated Lateral Raise
10s x 12, 12
15s x 12

*Done as one giant set
*Banded Face-pulls
Mini x 15, 15
*Dumbbell Curls
30s x 10, 10
*Rope Pushdowns
60 x 12, 12

Keeping things relatively light during this virus outbreak. God help us!

Saturday, April 4, 2020

Deadlift Day

Gym Temp: 50°
Music: The Overseer, We Search, We Dig

Warm up w/ walk, kettlebell swings, medicine ball slams and lunges.

Deadlifts
135 x 5
225 x 5
315 x 5
365 x 5
385 x 5 - lower back felt very tight.

Farmers Walk (weight per hand)
110 x 100' w/ turn
130 x 100' w/ turn

Atlas Stones (to 50" platform)
120 x 1, 1, 1, 1, 1

Pull-thrus
70 x 10, 10, 10

Ab Wheel x 12, 12, 12.

Do to my new shoulder, lower back pain and the coronavirus, I've decided that I am going to continue lifting, but very light to avoid injury. Due to the stress on our medical community this is no time to push for personal records or venture into the unknown as far as lifting is concerned. My plan for the immediate future is to keep my overhead lifting under 200, squats under 400, bench under 300 and deadlifts under 400. As far as strongman events, I plan to keep those very light and train for speed and technique. Godspeed!

Good article to read from JM Blakley @ Elite FTS:
https://www.elitefts.com/education/serious-training-considerations-for-covid-19/


Saturday, March 28, 2020

Bench Day

Gym Temp: 55°
Music: Alove for Enemies, Resistance

Warm up w/ 10 minute walk wearing Bowtie, Kettlebell Halos, Face-pulls and Indian Club Swings.

2" Axle Bench
70 x 10
160 x 5
210 x 2
250 x 2
270 x 2, 2, 2 - some pain @ lockout, not as bad as last week.

Close Grip 2 Board Bench (two fingers in smooth middle part of bar)
195 x 8, 8, 8

Dumbbell Rows
80 x 10, 10, 10, 10

Decline Flyes
10s x 15, 15
15s x 15 - painful!

*Done as one giant set
*Band Pull-aparts
Mini-band x 20, 20, 20
*EZ Bar Curl
100 x 10, 10, 10
*Tate Press
30s x 10, 10, 10

Friday, March 27, 2020

Squat Day

Gym Temp: 55°
Music: Behold the Kingdom, The Eyes of the Wicked Will Fail

Warm up w/ 10 minute walk wearing Bowtie, Goblet Squats, Lunges and Medicine Ball Slams.

SS Yoke Bar Squat
155 x 6
245 x 3
335 x 2
385 x 2, 2, 2, 2

Front Squat w/ 2 sec Pause
135 x 5
165 x 5
185 x 5

Chain Yoke Walk
470 x 50', 50' - some pain in new shoulder.

Split Squat
10 x 10, 10, 10

Sled Drags
Backward 120 x 100', 100'
Forward 120 x 100', 100'

Monday, March 23, 2020

Overhead Day

Gym Temp: 50°
Music: Forevermore, Telos

Warm up w/ 10 minute walk wearing Bowtie, Indian Club Swings, Kettlebell Halos and Band Pull-aparts.

8" Log Clean and Press (each rep)
70 x 5
100 x 5
140 x 5
165 x 5, 5 - shoulder felt OK, but weak.

Seated Overhead Dumbbell Press
30s x 10, 10
40s x 10

Wide-grip Pulldowns
190 x 8
210 x 8, 8, 8

Seated Lateral Raise
10s x 12, 12
15s x 12

*Done as one giant set:
*Banded Face Pulls
Mini-band x 15, 15, 15
*Dumbbell Curls
30s x 10, 10, 10
*Rope Pressdowns
60 x 12, 12, 12

Almost at 100% range of motion, but some pain and of course weakness.

Saturday, March 21, 2020

Deadlift Day

Gym Temp: 50°
Music: Haste the Day, Coward

Warm up w/ 10 minute walk wearing Bowtie, Kettlebell Swings & Windmills and Side Bends.

Deadlifts
135 x 6
225 x 6
315 x 6
365 x 6, 6, 6 - not wanting to push too hard, lower back felt OK.

Farmers Walk (weight per hand, for speed)
160 x 50', 50', 50', 50' - practicing technique and pick.

Atlas Stones (to 50" platform)
180 x 3, 3, 3 - lower back OK.

Pull-thrus
60 x 10, 10

Ab Wheel x 12, 12

Good day, still light, but everything felt healthy.