Thursday 1/31/13

Jump Rope

Curls

Kettlebell Swings

Plyometrics

Upright Rows

Scull Crushers

Treadmill

Wednesday 1/30/13

Bench Press
135 x 8
225 x 5
275 x 5
315 x 3
315 x 3
315 x 3
speed
225 x 5,5,5,4,3
Treadmill

Tuesday 1/29/13

Treadmill

Pullups

Shrugs

Hypers

Monday 1/28/13

Deadlift
155 x 5
245 x 5
335 x 3
425 x 2
515 x 1
555 x 5
Axle Clean & Press
clean every rep for speed
130 x 3
196 x 3
Treadmill
10 minutes

Wednesday 1/23/13

Log Clean & Press
clean once
90 x 8
156 x 3
200 x 3
200 x 3
200 x 3
Bench Lockouts
315 x 3
365 x 3
Treadmill
20 minutes

Recovery

I've taken the last few days off for the most part. I made it to the gym a couple of times for some light squats and benches, but nothing worth posting. The plan is to get back to work starting Wednesday.

2013 GSM ICEBREAKERS

Yesterday I traveled about two and a half hours to Carrollton Georgia for the second annual GSM Icebreakers. strongman contest.  I was one of three competitors in the Masters division and was able to finish in first place , but my fellow "old guys" Richard and Terry, made me work hard for the win. I'll try to put up some more event details along with some pictures and/or videos if I can figure out how to, in the next few days. I would like to thank my wife Kim, without whom it would be impossible for me to compete in these contests. She supports and encourages me, and on contest day, she is my "entourage". Also, a shout out to my buddy Zac who competed in the open division and set 2 PRs, and my buddy and training partner Jimmy who didn't compete yesterday, but without him, I wouldn't have been training as hard, and would probably have finished last instead of first.

Monday 1/7/13

Squat

135 x 5

225 x 5

225 x 5

Log Clean & Press

clean once

90 x 8

156 x 3

200 x 1

Treadmill

12 minutes

Just a light workout to keep the blood flowing for GSM Ice Breakers on Saturday. I'll hit something real light on Wednesday and then rest and eat.

Friday 1/4/13

Bench Press

135 x 8

225 x 5

275 x 3

315 x 3

315 x 3

315 x 3

Close Grip BP

225 x 10

Treadmill

20 minutes

Thursday 1/3/13

Front Squat

155 x 5

245 x 3

Deadlift

335 x 3

425 x 2

515 x 1

605 x 1

Treadmill

15 minutes

Wednesday 1/2/13

Log Clean & Press

clean every rep

90 x 5

156 x 3

200 x 3

clean once

200 x 3

Treadmill

20 minutes

Lazy Holidays

My training partner was on vacation and the community college gym where I do most of my training was closed for the last two weeks of 2012, so I was on my own to train for a while. With a contest coming up in early January, I had big plans of vehicle pulls, rock lifts and carries and various other grueling training sessions to work on my conditioning which aside from pressing is my biggest weakness. Well, for one reason or another, time slipped away from me and my holiday training was reduced to a few short sessions that are really not worth mentioning, but I did manage to get a lot of rest and relaxation and plenty of food, so I'm starting off 2013 a little heavy and out of shape, but well rested and ready to get to work. GSM Ice Breakers is coming up on 1/12.