Friday 12/13/13

Bench Press

135 x 8 x 2

225 x 5

275 x 3

315 x 2

315 x 3

Thursday 12/12/13

Deadlift
154 x 8 x 2
264 x 5
374 x 3
484 x 1
600 x 1

Tuesday 12/10/13

Axle Clean & Press
clean once
130 x 5 x 2
174 x 3
196 x 2
218 x 1 x 2

Friday 12/6/13

Bench Press

135 x 8 x 2

225 x 5

275 x 3

315 x 1

375 x miss

315 x 1

Close Grip BP

225 x 10

Thursday 12/5/13

Deadlift
154 x 8
198 x 5
264 x 5
374 x 2
484 x 1
550 x 1

Tuesday 12/3/13

Axle Clean & Press
clean once
130 x 5 x 3
174 x 5 x 2
196 x 3 x 2
218 x 1
240 x 1
265 x clean only
Close Grip BP
225 x 5 x 2

Monday 12/2/13

Squat
135 x 5 x 2
225 x 5
315 x 2
405 x 1
455 x 1
500 x 1

Tueaday 11/26/13

Bench Press
135 x 8 x 2
225 x 5
275 x 3 x 2
315 x 3

Monday 11/25/13

Squat
135 x 5 x 2
225 x 5
315 x 3
405 x 3

Friday 11/22/13

Bench Press

135 x 8 x 2

225 x 5

275 x 2

315 x 1

365 x 1

315 x 3 x 2

Strict Overhead Press

135 x 5 x 3

Thursday 11/21/13

Deadlift

154 x 8

264 x 5

374 x 3

484 x 1

550 x 1

600 x 2

Tuesday 11/19/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 1
200 x 3 x 2
CrossFatWOD
incline BP
pulldowns
dips
bent over log row

Monday 11/18/13

Squat
135 x 5 x 2
225 x 5
315 x 2
405 x 1
 

Friday 11/15/13

Bench Press
135 x 8 x 2
225 x 5
275 x 3
315 x 1
335 x 2
315 x 3
275 x 5
CrossFatWOD
close grip BP
upright rows
overhead press
laterals
 

Thursday 11/14/13

Deadlift
154 x 8
264 x 5
374 x 3
484 x 1
572 x 1
CrossFatWOD
rear delt
seated row
hypers
pulldowns
leg curls

Monday 11/11/13

Squat

154 x 5 x 2

198 x 5

264 x 3

308 x 2

374 x 1

404 x 2 x2

CrossFatWOD

axle clean 174 x 10

 

Thursday 11/7/13

Deadlift
154 x 8
264 x 5
374 x 2
484 x 1
550 x 1 x 2
550 x 3

Tuesday 11/5/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 1
220 x 3 x 3
CrossFatWOD
incline BP
pulldowns
dips
bent over rows

Monday 11/4/13

Squat
135 x 5 x 2
225 x 5
315 x 3
365 x 3
Axle Clean
174 x 5

Friday 11/1/13

Bench Press

135 x 8

225 x 5

275 x 3

325 x 2 x 3

325 x 1 paused

CrossFatWOD

close grip BP

laterals

Thursday 10/31/13

Deadlift

154 x 5

264 x 5

374 x 2

484 x 1

528 x 2 x 2

Tuesday 10/29/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 1
210 x 3 x 3
CrossFatWOD
Incline BP
pulldowns
dips
bent over rows

Monday 10/28/13

Squat
135 x 5 x 2
225 x 5 x 2
315 x 3
CrossFatWOD
215 lb keg carry x 35 ft x 7

Friday 10/25/13

Bench Press

135 x 8

225 x 5

275 x 3

320 x 3 x 3

CrossFatWOD

225 BP

upright rows

overhead press

laterals

Thursday 10/24/13

Deadlift
154 x 5
264 x 5
374 x 5
462 x 1
506 x 2 x 3
CrossFatWOD
axle clean  x 174 x 25 in 6:21

Tuesday 10/22/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 3 x 3
CrossFatWOD
Incline BP
pulldowns
dips
bent over rows

Friday 10/18/13

Bench Press
135 x 8
225 x 5
275 x 3
315 x 3 x 3
315 x 2
315 x 2 paused
CrossFatWOD
225 bench
upright rows
overhead press
laterals

Thursday 10/17/13

Deadlift
154 x 5
264 x 5
374 x 2
484 x 2 x 4

Friday 10/11/13

Bench Press

135 x 8

225 x 5

275 x 3

315 x 1

335 x 1 x 5

CrossFatWOD

lockouts

upright rows

overhead press

laterals

Thursday 10/10/13

Deadlift

154 x 5

264 x 5

374 x 2

462 x 2 x 5

CrossFatWOD

axle clean 174 x 25 in 5:20

Tuesday 10/8/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 2
235 x 1
244 x 1
200 x 2
Incline BP
135 x 8
225 x 5 x 2
CrossFatWOD
pushups
bent over rows
chest press
bent over laterals

Monday 10/7/13

Squat

135 x 5

225 x 5

315 x 2

405 x 2 x 5

225 x 5 x 3 short rest

Friday 10/4/13

Bench Press
135 x 8
225 x 5
275 x 3
315 x 1
325 x 2 x 3
325 x 1 x 2
CrossFatWOD
upright rows
overhead press
laterals
pushups

Thursday 10/3/13

Deadlift
154 x 5
264 x 5
374 x 2
462 x 2 x 2
440 x 3 x 2
CrossFatWOD
axle clean 174 x 25 in 7:31

Tuesday 10/1/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 2
230 x 1
230 x 2 x 3
230 x 1

Monday 9/30/13

Squat
135 x 5
225 x 5
315 x 2
385 x 2 x 5

Friday 9/27/13

Bench Press
135 x 8
225 x 5
275 x 3
315 x 3 x 5

Thursday 9/26/13

Deadlift
154 x 5
264 x 5
374 x 2
418 x 2 x 5

Tuesday 9/24/13

Squat
135 x 5
225 x 5
315 x 2
365 x 2 x 3
Log Clean & Press
clean once
90 x 8
156 x 5
200 x 2
225 x 1
225 x 2 x 2
Incline BP
135 x 8
225 x 5 x 3

Friday 9/20/13

Bench Press

135 x 8

225 x 5

295 x 3 x 5

Thursday 9/19/13

Deadlift
154 x 5
264 x 5
352 x 2
396 x 2 x 5

Tuesday 9/17/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 2
220 x 2 x 5
Incline BP
135 x 8
225 x 3 x 2

Monday 9/16/13

Squat
135 x 5
225 x 5
315 x 2
335 x 2 x 5

Friday 9/13/13

Bench Press

135 x 8

225 x 5

285 x 3 x 5

Thursday 9/12/13

Deadlift
154 x 5
264 x 5
374 x 2 x 5

Tuesday 9/10/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 2
200 x 2
200 x 2
Incline BP
135 x 8
225 x 3

Monday 9/9/13

Squat
135 x 5
225 x 5
315 x 2
315 x 2
315 x 2
225 x 5

Friday 9/6/13

Bench Press

135 x 8

225 x 5

275 x 3

275 x 3

275 x 3

Tuesday 9/3/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 1
244 x 1
266 x miss
200 x 2

Friday 8/30/13

Bench Press

135 x 8

225 x 5

275 x 5

315 x 3

315 x 3

315 x 3

CrossFatWOD

upright rows

overhead press

laterals

pushups

mountain climbers

Thursday 8/29/13

Deadlift
154 x 5
264 x 5
374 x 3
484 x 1
484 x 1
Axle Clean
196 x 2
196 x 2

Tuesday 8/27/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 2
244 x 1
200 x 5
Incline BP
135 x 5
225 x 3
225 x 3
CrossFatWOD
dips
lat pulls
flies
seated rows
push ups
pull ups

Monday 8/26/13

Squat
135 x 5
225 x 5
315 x 2
405 x 1
465 x 1
CrossFatWOD
jump rope
bodyweight speed squats
jumping jacks
kettlebell swings

Friday 8/23/13

Bench Press
135 x 8
225 x 5
295 x 3
345 x 1
315 x 3
CrossFatWOD
upright rows
overhead press
laterals
push ups
abs

Thursday 8/22/13

Deadlift

155 x 5

245 x 5

335 x 3

425 x 2

515 x 1

deadlift is feeling strange at the start position, I've got to figure out what's going on

CrossFatWOD

RDL

shrugs

seated rows

curls

Tuesday 8/20/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 1
220 x 1
244 x 1

Monday 8/19/13

Squat

135 x 5

225 x 5

315 x 3

405 x 1

445 x 3

405 x 3

315 x 5

225 x 10

CrossFatWOD

jump rope

bodyweight speed squats

kettlebell swings

abs

Friday 8/16/13

Bench Press

135 x 8

225 x 5

295 x 3

340 x 1 paused

315 x 3

Thursday 8/15/13

Deadlift
155 x 5
245 x 5
335 x 3
425 x 2
515 x 1

Tuesday 8/13/13

Log Clean & Press

clean once

90 x 8

156 x 5

200 x 1

235 x 1

235 x 2

235 x 1

Incline BP

135 x 8

225 x 5

225 x 5

245 x 5

Monday 8/12/13

Squat
135 x 5
225 x 5
315 x 3
405 x 1
425 x 3

Friday 8/9/13

Bench Press

135 x 8

225 x 5

295 x 3

335 x 1 w/all commands

335 x 3

335 x 2

315 x 4

Strict Overhead Axle Press

130 x 5

155 x 5

155 x 5

155 x 5

Thursday 8/8/13

Deadlift
155 x 5
245 x 5
335 x 3
425 x 2
515 x 1
Loaded 575, but first attempt didn't feel right so I waved it off and decided to call it an unplanned deload. Will get back on track next week. 

Tuesday 8/6/13

Log Clean & Press

clean once

90 x 8

156 x 5

200 x 2

230 x 2

230 x 3

230 x 5

Incline BP

135 x 8

225 x 6

225 x 6

225 x 4

Monday 8/5/13

Squat
135 x 5
225 x 5
315 x 3
405 x 1
405 x 1
405 x 1
Knee felt good today, but I didn't want to push it too much. 

Friday 8/2/13

Bench Press
135 x 8
225 x 5
295 x 3
330 x 1 w/ all commands
330 x 2
330 x 2
315 x 3
Strict Overhead Axle Press
130 x 5
150 x 5
150 x 5
150 x 5

Thursday 8/1/13

Deadlift

155 x 5

245 x 5

335 x 3

425 x 2

515 x 1

565 x 6

Tuesday 7/30/13

Log Clean & Press

clean once

90 x 8

156 x 5

200 x 3

225 x 3

225 x 3

225 x 3

Incline BP

135 x 8

225 x 5

225 x 6

225 x 6

Monday 7/29/13

Squat

135 x 5

225 x 5

315 x 1

left knee was feeling a little "tweaked" so I stopped there and did a couple of light axle cleans and then came back with a little more light squatting. I think it'll be OK, but I didn't want to push too hard and turn a "tweak" into a big injury.

Friday 7/26/13

Bench Press

135 x 8

225 x 5

295 x 3

325 x 4

325 x 3

325 x 2

325 x 1 w/all commands

Close Grip BP

225 x 12

Thursday 7/25/13

Deadlift

155 x 5

245 x 5

335 x 3

425 x 2

515 x 1

555 x 6

Stiff-Legged DL

245 x 5

245 x 5

245 x 5

Tuesday 7/23/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 1
220 x 2
Incline BP
135 x 8
225 x 5
225 x 5
225 x 6

Monday 7/22/13

Squat

135 x 5

225 x 5

315 x 3

405 x 1

475 x 3

Friday 7/19/13

Bench Press

135 x 8

225 x 5

275 x 3

320 x 5

320 x 5

Strict Overhead Axle Press

130 x 5

150 x 5

150 x 5

150 x 5

Thursday 7/18/13

Deadlift

155 x 5

245 x 5

335 x 3

425 x 2

485 x 1

545 x 6

Stiff-Legged DL

245 x 5

245 x 5

Tuesday 7/16/13

Log Clean & Press

clean once

90 x 8

456 x 5

200 x 1

215 x 5

215 x 5

Incline BP

135 x 8

225 x 5

225 x 5

225 x 5

Monday 7/15/13

Squat

135 x 5

225 x 5

315 x 3

405 x 1

465 x 3

405 x 3

315 x 5

Friday 7/12/13

Bench Press
135 x 8
225 x 5
275 x 3
315 x 5
315 x 5
Strict Overhead Axel Press
130 x 5
140 x 5
140 x 5
140 x 5

Thursday 7/11/13

Deadlift
155 x 5
245 x 5
335 x 3
425 x 2
475 x 1
535 x 6
Stiff-Legged DL
245 x 5
245 x 5

Tuesday 7/9/13

Squat
135 x 5
225 x 5
315 x 2
405 x 1
455 x 6
Log Clean & Press
clean once
90 x 8
156 x 5
200 x 1
210 x 6

Friday 7/5/13

Bench Press

135 x 8

225 x 5

275 x 3

295 x 3

315 x 3

Strict Overhead Axle Press

130 x 5

130 x 8

130 x 8

130 x 8

Treadmill

Wednesday 7/3/13

Deadlift
155 x 6
245 x 5
335 x 4
425 x 3
475 x 2
515 x 1
Treadmill

Tuesday 7/2/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 2
200 x 3
200 x 3
Incline BP
short rest
135 x 8
205 x 5
225 x 3
225 x 5
Behind the Neck Press
45 x 8
95 x 5
Treadmill

Monday 7/1/13

Squat
135 x 5
225 x 5
315 x 3
405 x 1
Treadmill

Friday 6/28/13

Bench Press
135 x 8
225 x 5
275 x 3
315 x 3
315 x 3
315 x 4
315 x 1 w/all commands
Axle Strict Overhead Press
130 x 5
130 x 10
130 x 10
Treadmill

Easing back in

Yesterday I walked on the treadmill, and today I did some very light squats and a little more treadmill. Ready to get back at it tomorrow with a little benching.

Georgia's Strongest Man

Another day of fun in the sun at the 2013 edition of Georgia's Strongest Man today at the Fitness Depot in Douglasville. I think a good time was had by all, and I don't think there were too many serious injuries so all in all a good day.

I had two event wins (frame carry, and deadlift) and finished third overall in a masters division that was probably as deep as any bunch of old guys outside of Masters Nationals so I was pretty happy. Until I can manage to get my overhead pressing up to par, it's going to be tough to win when there's as many strong guys as there were today. 

I'm going to rest up for a few days and get back in the gym around the end of the week. 

Monday 6/17/13

Squat

135 x 5

225 x 5

315 x 2

Log Clean & Press

clean once

90 x 8

156 x 3

200 x 1

220 x 1

Treadmill

Except for a little treadmill and stretching, that's it until the contest on Saturday.Got to rest, and eat. 

Friday 6/14/13

Bench Press
135 x 8
225 x 5
275 x 3
315 x 3
315 x 2
315 x 1 w/pause
Lockouts
315 x 5
315 x 5
Treadmill

Thursday 6/13/13

Squat

135 x 3

225 x 3

315 x 1

Deadlift

315 x 3

405 x 2

475 x 1

535 x 1

18" Deadlift

585 x 1

655 x 1

725 x 1

Wednesday 6/12/13

Curls

Treadmill

Tuesday 6/11/13

Log Clean & Press

clean once

90 x 8

156 x 5

200 x 1

244 x 1

244 x 1

200 x 5

Incline BP

135 x 8

225 x 3

225 x 3

Treadmill

Monday 6/10/13

Squat

155 x 5

245 x 5

335 x 2

425 x 1

445 x 3

Treadmill

Friday 6/7/13

Deadlift

135 x 5

225 x 5

315 x 3

405 x 2

495 x 1

18" Deadlift

585 x 1

655 x 1

725 x 1

800 x miss

Stone Simulator

244 x 3

289 x 3

 

Wednesday 6/5/13

Bench Press
135 x 8
135 x 8
225 x 5
225 x 5
wanted to get in a little more pressing, but stayed light to protect my shoulders
Traedmill
rest tomorrow, and then heavy 18" deadlifts on Friday

Tuesday 6/4/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 2
244 x 1
244 x 1
Keg Press
or more accurately, attempted keg press
Treadmill
 

Monday 6/3/13

Squat
135 x 5
225 x 5
315 x 5
405 x 8
Keg Carry
Treadmill

The Final Push

My training partner has been on vacation, and so I decided to take this past week to be a little lazy before the final push for Georgia's Strongest Man. Tomorrow morning will start two weeks of heavy training followed by a week of tapering down to contest day. 

Thursday 5/23/13

Zercher Squat
154 x 5
242 x 3
330 x 2
396 x 1

Wednesday 5/22/13

Pullups
Treadmill

Tuesday 5/21/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 2
244 x 1
266 x not today
Keg Press and Carry
Treadmill

Monday 5/20/13

Squat
155 x 5
245 x 5
335 x 2
425 x 1
475 x 3
Step Ups
Sumo Deadlift
just playing around
242 x 5
330 x 3
Treadmill

Friday 5/17/13

Bench Press
135 x 8
225 x 5
315 x 2
355 x 2
315 x 5
short rest
275 x 5,5,3,2,2
Treadmill

Thursday 5/16/13

Axle Zercher Squat
108 x 5
196 x 5
262 x 3
Deadlift
335 x 3
475 x 2
565 x 1
Treadmill

Wednesday 5/15/13

Jump Rope
Curls
Treadmill

Tuesday 5/14/13

Log Clean & Press
clean once
90 x 8
156 x 5
200 x 2
244 x 1
244 x 2
clean every rep
200 x 3
Bench Lockouts
365 x 3
405 x 2
405 x 2
Treadmill

Monday 5/13/13

Squat
155 x 5
245 x 5
335 x 2
425 x 1
515 x 2
Step Ups
Treadmill