Dynamic warm up
531 Bench s.s Face Pulls 50lbs x 20 x 4 sets
125 x5
145 x3
165 x3
185 x3 (prescribed)
205 x1
210 x1
215 x1
DB Incline s.s Chins x 6 sets....45 total
50lbs x 10
55lbs x10
55lbs x 8
Pull Down Abs
90lbs x 8
80lbs x 10
80lbs x 12
Good session today. Counted 10 weeks out from Worlds. Wow, time flies.
Trained in the shirt Friday and dead lifted Sunday, just got behind on my posts.
Sunday I missed some lifts and wanted to drive my truck off of a cliff...Decided instead to kill it in the gym yesterday. Positive thinking from here on in, no mental clutter.
.
"Your body listens to what your mind tells it. If you are thinking about all the things that could go wrong, you are making it more likely that things will go wrong."
Jason Selk, 10-minute Toughness
.
Excellent book. I recommend it to any athlete that wants to improve their mental game.
.
Strong and confident.
Wednesday, August 31, 2011
Friday, August 26, 2011
Squat day
Dynamic warm up
Squats
135 x5
185 x3
200 x2 x 2 sets
235 x2 x 2 sets
265 x2 x 2 sets
GM's s.s Side Bends
135 x10 65lbs x 10/side
145 x10 70lbs x 10/side
145 x 10 70lbs x 12/side
Box Jumps x 5 per set
Apparently I picked up something while I was away...Hoping that is the case and not the mono that my mom got diagnosed with. Anywho, did my thing, but opted not to blast myself with two sets of squats today just to ensure some sort of recovery.
Did some jumps instead.
Squats
135 x5
185 x3
200 x2 x 2 sets
235 x2 x 2 sets
265 x2 x 2 sets
GM's s.s Side Bends
135 x10 65lbs x 10/side
145 x10 70lbs x 10/side
145 x 10 70lbs x 12/side
Box Jumps x 5 per set
Apparently I picked up something while I was away...Hoping that is the case and not the mono that my mom got diagnosed with. Anywho, did my thing, but opted not to blast myself with two sets of squats today just to ensure some sort of recovery.
Did some jumps instead.
Tuesday, August 23, 2011
QC and Tuesday training
Paul's Nationals went really well for him this year. 3rd place was in grasp, but he ended up in 4th, which is one placing better than last year. Can't be too disappointed with that as he hung with the big boys and actually won the first event....And no zeros!
.
.
I wanted to get two training sessions in on the weekend, but Sunday turned out to be a gorilla celebration at the bar, so training just didn't fit into the schedule, unfortunately. It's not too often that happens, but there was definitely reason to celebrate.
Funniest thing I have seen in a while was a 330lb man-gorilla busting a move on the dance floor...Took some notes while being in the heart of Fembotland as well.
Also, I heard through the grapevine that Hugo has mentioned that I can dead lift 405 for 8 reps...So Paul has demanded that I make this a reality because whatever Hugo says goes....Wow, I have some work to do!
Next competition for Paul is a North American cup being held in Gatineau at the annual Balloon Festival. It's really close, and always a huge turn-out of fans, so anybody who is interested in seeing Paul do his thing, best make plans to see him on the September long weekend. It will be worth the trip.
.
.
Tuesday morning back at UF.
Dynamic warm up
Bench s.s. Chins x8, x7, x7, x7
135 x6
175 x3
195 x1
215 x 1
225 x1
Down set 135 x14
Worked up to a 1RM so I can plan some training for the next month. I haven't benched to the chest and without bands for a month, so the reps felt a little wonky. On the bright side they felt super light! Looking forward to seeing what I can put up in September.
Chins went ok, could feel the bicep a little, so stuck with only 4 sets.
DB Incline s.s Face Pulls
50lbs x 8 50lbs x 20 x 3 sets
55lbs x 8
55lbs x 10
GHR band sit ups x 15 x 3sets
Training at Nautilus Plus last Friday night
After a long day of traveling I got to the gym about 8pm. Started out with some cardio that I didn't get to finish that morning. My legs and back were super mangled from Thursday, and the long drive did not help one bit. Felt like an old gramma but got the work in.
Dynamic warm up
BB Military s.s Chins x8, x7, x7, x6
65 x5
85 x3
105 x3
115 x6
I am not a fan of the 50 different angles of chin up bars on the multi stations at most gyms these days. What is wrong with a straight bar may I ask???
Dips x3 sets of 10 s.s Seated Rows 85lbs x 15, 100lbs x 15 x 2 sets
Seated Rear Delt raises 5lbs x 12 x 3 sets (couldn't hold an arch haha)
Finished with some rope push downs.
.
.
I wanted to get two training sessions in on the weekend, but Sunday turned out to be a gorilla celebration at the bar, so training just didn't fit into the schedule, unfortunately. It's not too often that happens, but there was definitely reason to celebrate.
Funniest thing I have seen in a while was a 330lb man-gorilla busting a move on the dance floor...Took some notes while being in the heart of Fembotland as well.
Also, I heard through the grapevine that Hugo has mentioned that I can dead lift 405 for 8 reps...So Paul has demanded that I make this a reality because whatever Hugo says goes....Wow, I have some work to do!
Next competition for Paul is a North American cup being held in Gatineau at the annual Balloon Festival. It's really close, and always a huge turn-out of fans, so anybody who is interested in seeing Paul do his thing, best make plans to see him on the September long weekend. It will be worth the trip.
.
.
Tuesday morning back at UF.
Dynamic warm up
Bench s.s. Chins x8, x7, x7, x7
135 x6
175 x3
195 x1
215 x 1
225 x1
Down set 135 x14
Worked up to a 1RM so I can plan some training for the next month. I haven't benched to the chest and without bands for a month, so the reps felt a little wonky. On the bright side they felt super light! Looking forward to seeing what I can put up in September.
Chins went ok, could feel the bicep a little, so stuck with only 4 sets.
DB Incline s.s Face Pulls
50lbs x 8 50lbs x 20 x 3 sets
55lbs x 8
55lbs x 10
GHR band sit ups x 15 x 3sets
Training at Nautilus Plus last Friday night
After a long day of traveling I got to the gym about 8pm. Started out with some cardio that I didn't get to finish that morning. My legs and back were super mangled from Thursday, and the long drive did not help one bit. Felt like an old gramma but got the work in.
Dynamic warm up
BB Military s.s Chins x8, x7, x7, x6
65 x5
85 x3
105 x3
115 x6
I am not a fan of the 50 different angles of chin up bars on the multi stations at most gyms these days. What is wrong with a straight bar may I ask???
Dips x3 sets of 10 s.s Seated Rows 85lbs x 15, 100lbs x 15 x 2 sets
Seated Rear Delt raises 5lbs x 12 x 3 sets (couldn't hold an arch haha)
Finished with some rope push downs.
.
Thursday, August 18, 2011
Lots of Squats
Dynamic warm up and lots of PVC rolling and stretching out my front delts which are still grizzled from Tuesdays incline press...
RTB squat cycle
135 x8
215 x2
215 x2
250 x2
250 x2
280 x 2
280 x2
More squats...
225 x 10
x 3 sets
GM's with barbell s.s Hanging leg raises x 10 x 2 sets
135 x10 x 2 sets
Had to peel out for a fembot preparation to get ready for the weekend in Quebecland.
Hair, check!
I hope to get in both training sessions while in Quebec City this weekend. Basically it depends on if I can fit it in as the weekend is pretty well planned out with a tight schedule of events.
Looking forward to seeing the gorillas battle it out for Canada's Strongest Man.
I know Paul is ready to bring it, so it should be a great battle!
.
RTB squat cycle
135 x8
215 x2
215 x2
250 x2
250 x2
280 x 2
280 x2
More squats...
225 x 10
x 3 sets
GM's with barbell s.s Hanging leg raises x 10 x 2 sets
135 x10 x 2 sets
Had to peel out for a fembot preparation to get ready for the weekend in Quebecland.
Hair, check!
I hope to get in both training sessions while in Quebec City this weekend. Basically it depends on if I can fit it in as the weekend is pretty well planned out with a tight schedule of events.
Looking forward to seeing the gorillas battle it out for Canada's Strongest Man.
I know Paul is ready to bring it, so it should be a great battle!
.
Wednesday, August 17, 2011
2 board kind of day
Dynamic warm up
2 Board press with bands s.s. Body rows x 10 x 5 sets
95 x2
135 x2
155 x1
175 x1 x 6 sets
DB Incline s.s DB power cleans
45lbs x 10 10lbs x 15 x 3 sets
50lbs x 10
55lbs x 9
GHR band sit ups
x12
x 12 +3
x15
My bicep is still not happy after the tire incident. A little hot liniment and a sleeve and it was on fire in no time. I still decided to scrap chins and throw in some body rows because I didn't want to push it too far. Good session. Hopefully these board presses are going to help me smash a pretty decent shirted bench in a few weeks.
.
2 Board press with bands s.s. Body rows x 10 x 5 sets
95 x2
135 x2
155 x1
175 x1 x 6 sets
DB Incline s.s DB power cleans
45lbs x 10 10lbs x 15 x 3 sets
50lbs x 10
55lbs x 9
GHR band sit ups
x12
x 12 +3
x15
My bicep is still not happy after the tire incident. A little hot liniment and a sleeve and it was on fire in no time. I still decided to scrap chins and throw in some body rows because I didn't want to push it too far. Good session. Hopefully these board presses are going to help me smash a pretty decent shirted bench in a few weeks.
.
Monday, August 15, 2011
Sunday Squats and Rack Pulls
Biked to the gym & dynamic warm up
DE Squats with light bands
135 x2
185 x2
195 x2
205 x2
215 x2
225 x1 x2 sets
225 x2
Band Rack Pulls
135 x2
225 x2
235 x2
245 x2
255 x2
265 x1
Squats felt really good, and the rack pulls got better every set. Things are good.
Davey Duke joined us for this session but he wasn't feeling too shit hot after Hoeing-Down on Saturday night.
On the bike home I saw 3 Bambi's. Hopefully they stay off the road.
.
Heard this on my way to work. Bringing it back!
DE Squats with light bands
135 x2
185 x2
195 x2
205 x2
215 x2
225 x1 x2 sets
225 x2
Band Rack Pulls
135 x2
225 x2
235 x2
245 x2
255 x2
265 x1
Squats felt really good, and the rack pulls got better every set. Things are good.
Davey Duke joined us for this session but he wasn't feeling too shit hot after Hoeing-Down on Saturday night.
On the bike home I saw 3 Bambi's. Hopefully they stay off the road.
.
Heard this on my way to work. Bringing it back!
Saturday, August 13, 2011
Friday night with a Uf Member guest appearance
Dynamic warm up
BB military s.s DB Rows 65lbs x 12/arm x 4 sets
65 x8
80 x5
95 x5
105 x9
DB Extensions s.s Rear delt raises
25lbs x 15 5lbs x 15 x 3 sets
30lbs x 15
30lbs x 12
Face Pulls
50lbs x 15
60lbs x 15
60lbs x 15
Finished with some tire flipping...7 singles alternating with UF member and Paul, and the last one I did all by myself! I must have a good teacher ;)
Of course my back and biceps are grizzled today after that damn tire...Rack pulls and squats tomorrow with a different guest appearance.
Renfrew UF is obviously the place to be!
.
BB military s.s DB Rows 65lbs x 12/arm x 4 sets
65 x8
80 x5
95 x5
105 x9
DB Extensions s.s Rear delt raises
25lbs x 15 5lbs x 15 x 3 sets
30lbs x 15
30lbs x 12
Face Pulls
50lbs x 15
60lbs x 15
60lbs x 15
Finished with some tire flipping...7 singles alternating with UF member and Paul, and the last one I did all by myself! I must have a good teacher ;)
Of course my back and biceps are grizzled today after that damn tire...Rack pulls and squats tomorrow with a different guest appearance.
Renfrew UF is obviously the place to be!
.
Friday, August 12, 2011
Thursday is squat day
Dynamic warm up and lots of pvc rolling
Squats....5 sets of 10
135 x10
185 x10
205 x 10
215 x10
225 x10
This week was deload week, but I didn't feel like I needed deloading...So I thought that I would switch things up. Really didn't know how this would go, so I just waved up the weights. I will go heavier next time I decide to do this. The first two sets I was feeling a little tight, but by the 4th set everything was feeling super solid.
GHR's s.s. Hanging leg raises 3 sets of 10
x12
x15
x12
Finished with 60 mins of cardio.
I was doing laundry about 4 hours after training and I could feel my legs having trouble carrying the basket up the stairs...Played ball hockey last night which may have helped in recovery because I thought I would feel a lot more grizzled this morning.
More weight next time should do the trick!
.
Squats....5 sets of 10
135 x10
185 x10
205 x 10
215 x10
225 x10
This week was deload week, but I didn't feel like I needed deloading...So I thought that I would switch things up. Really didn't know how this would go, so I just waved up the weights. I will go heavier next time I decide to do this. The first two sets I was feeling a little tight, but by the 4th set everything was feeling super solid.
GHR's s.s. Hanging leg raises 3 sets of 10
x12
x15
x12
Finished with 60 mins of cardio.
I was doing laundry about 4 hours after training and I could feel my legs having trouble carrying the basket up the stairs...Played ball hockey last night which may have helped in recovery because I thought I would feel a lot more grizzled this morning.
More weight next time should do the trick!
.
Tuesday, August 9, 2011
Some pressin'
Dynamic warm up & rolling
2 board press with bands s.s chins x 48
95 x5
135 x 3
135 x2
145 x1
155 x1
165 x1
175 x1
185 x miss
Here is a vid of my 175, with a shout out to my sponsor Rescindx!
DB bench s.s Body Rows x 3 sets of 10
50lbs x 8
65lbs x 10
65lbs x 8- little help on my last rep..So there Rick!
Pull Down abs
70lbs x 12 x 3 sets
2 board press with bands s.s chins x 48
95 x5
135 x 3
135 x2
145 x1
155 x1
165 x1
175 x1
185 x miss
Here is a vid of my 175, with a shout out to my sponsor Rescindx!
DB bench s.s Body Rows x 3 sets of 10
50lbs x 8
65lbs x 10
65lbs x 8- little help on my last rep..So there Rick!
Pull Down abs
70lbs x 12 x 3 sets
Monday, August 8, 2011
Sunday late night training
Dynamic warm up
Squats with purple bands
135 x2 x 2 sets
195 x2 x 6 sets
My back was not happy with these squats, and reps were not as fast as I would have liked so I didn't wave up the weight as planned. It's time for a chiro visit.
Rack pulls with orange EFS bands
235 x2 x 4 sets
Training was sub par this weekend as both sessions took place after a long days of doing other shit, so time was limited and the body was just plain old tired. Basically just getting the work in, unfortunately. The Arnprior Strongman went pretty well considering the conditions, and all of our guys did really well. Especially the first timers. Great job guys.
Squats with purple bands
135 x2 x 2 sets
195 x2 x 6 sets
My back was not happy with these squats, and reps were not as fast as I would have liked so I didn't wave up the weight as planned. It's time for a chiro visit.
Rack pulls with orange EFS bands
235 x2 x 4 sets
Training was sub par this weekend as both sessions took place after a long days of doing other shit, so time was limited and the body was just plain old tired. Basically just getting the work in, unfortunately. The Arnprior Strongman went pretty well considering the conditions, and all of our guys did really well. Especially the first timers. Great job guys.
Saturday, August 6, 2011
Friday Military Press
Dynamic warm up
531 Military Press s.s DB rows 65lbs x 10/arm x 4 sets
65 x8
100 x5
115 x3
125 x3
Last set was ugly. Basically a standing bench press. Yuck.
I was in Ottawa renewing my passport for the afternoon...got back late, starting training late, so I did my main lift, frigged around with a tire for a bit and went home.
Squats and rack pulls tomorrow morning before heading to the Strongman show at the Arnprior fair.
Anyone in the area should come out cheer on our UF boys!
..
.
P.S. Results are apparently back, and my pee wasn't hot :)
(But I already knew that!)
It seems that I'm the last to know though....
.
...
531 Military Press s.s DB rows 65lbs x 10/arm x 4 sets
65 x8
100 x5
115 x3
125 x3
Last set was ugly. Basically a standing bench press. Yuck.
I was in Ottawa renewing my passport for the afternoon...got back late, starting training late, so I did my main lift, frigged around with a tire for a bit and went home.
Squats and rack pulls tomorrow morning before heading to the Strongman show at the Arnprior fair.
Anyone in the area should come out cheer on our UF boys!
..
.
P.S. Results are apparently back, and my pee wasn't hot :)
(But I already knew that!)
It seems that I'm the last to know though....
.
...
Friday, August 5, 2011
Squats and stuff
Squats s.s Pull Aparts and PVC rolling
135 x5 x 2 sets
230 x2 x 2 sets
260 x2 x 2 sets
290 x 2 x 2 sets
I knew the last set was going to be tough, but they went up pretty well, slow but good. The lead up sets felt super good. Squat is coming back baby!
SSB GM's s.s. Ab wheel
115 x5 x15
120 x5 x20
125 x5 x20
Leg Press
3 plates/side x 20
4 plates/ side x 20 x 2 sets
Good sess today. Paused half way through accessories to help Paul out with the hockey guys. Got it all in and enjoyed my day off :)
135 x5 x 2 sets
230 x2 x 2 sets
260 x2 x 2 sets
290 x 2 x 2 sets
I knew the last set was going to be tough, but they went up pretty well, slow but good. The lead up sets felt super good. Squat is coming back baby!
SSB GM's s.s. Ab wheel
115 x5 x15
120 x5 x20
125 x5 x20
Leg Press
3 plates/side x 20
4 plates/ side x 20 x 2 sets
Good sess today. Paused half way through accessories to help Paul out with the hockey guys. Got it all in and enjoyed my day off :)
Tuesday, August 2, 2011
Bench day
2 board press with bands s.s Chins x 46
95 x3
135 x3
145 x3 x 5 sets
155 x2
DB bench s.s Seated Rows
55lbs x 8 90lbs x 15
60lbs x 8 90lbs x 12
65lbs x 7 90lbs x 15
Side Bends 65lb s x 10/side x 3 sets
I was hoping to get 8 reps on my last set of db bench, but I didn't have a spot and my left arm was going a little wonky. Everything else felt pretty good today. Finished with some cardio outside, and prowler tonight.
95 x3
135 x3
145 x3 x 5 sets
155 x2
DB bench s.s Seated Rows
55lbs x 8 90lbs x 15
60lbs x 8 90lbs x 12
65lbs x 7 90lbs x 15
Side Bends 65lb s x 10/side x 3 sets
I was hoping to get 8 reps on my last set of db bench, but I didn't have a spot and my left arm was going a little wonky. Everything else felt pretty good today. Finished with some cardio outside, and prowler tonight.
Subscribe to:
Posts (Atom)