Training from last night:
Viking press up to 250lbs
Conans wheel up to 600lbs
Axle press out of rack
205lbs x bunch of reps
Event training again sunday morning
After a less than stellar event training day sunday, it's time to get back to a more structured deadlift program with some work on getting more reps in. No better program to follow than Coan/Phillipi in my opinion.
Incline log press
Worked up to 270lb for a single
18" frame deadlifts
Everything felt heavy
Worked up to 660 for 2 singles, had nothing left in the tank
Flat bb bench press
335x2...didnt have time to do accessory stuff
Start on Coan/Phillipi
450, 8 sets of 3
Good mornings 3 sets of 8
Bb rows 3 sets of 8
Bw WG chins 3 sets of 8
GHR 3 sets of 8
Plan on doing this every tuesday. Using GHR instead of recommended SLDL.
Been slacking a little with the blog since last week, but it has been a good week of training so far. Sunday hit events with Rich:
Incline log press
Worked up to 270x5
Worked up to 250x19
18" frame dl
Worked up to 733x1
230lb keg over 48" bar
3 sets of 6
Bw chins x 50, stretching
225x5, 3 sets
Worked up to 365x3
Hack squat machine
2 45s a side x 10, 2 sets
Worked up to 245x4 - 3 sets
Strict OH presses, 160x10 - 3 sets
Bunch of demo school project lifts yesterday for ryan's college project. But worked up to a pr in flat bench actually.
Flat bb bench
Speed rack pulls, touch and go
Bent over bb rows
135x10, 3 sets
135 x 5, 3 sets
35x12 3 sets
Db raises, front, back and side
10lbs x 15, 3 sets each
Tried to stick to some lighter weight, higher volume today. Hit chest Tuesday, nothing major. Incline bb presses, dips, and db flys. Overall joints feel good this week. In theory, lighter weights, higher reps and volume during week, heqvy events on weekend. We will see how this experiment goes...
Been a while since last post. Really busy with promoting contests. Keystone 4 was this past Saturday. Contest day was hot, but we had a great contest.
I did a Crossfit type workout yesterday. Joints were tired/sore and didn't want to go heavy.
135lb Incline BB press ss with wide grip Chins - 10,9,8,7,6,5,4,3,2,1...14 min 55 sec to finish.
Seated shoulder press machine
Bw dips x 3 sets of 5.
Shoulder has been bothering me. Tested for a week till yesterdays training. Didn't want to over do it, so shut it down. Deadlifts later today.
45 mins cardio after training yesterday too.
Monday: elliptical, 35 mins
Circus DB work
trying to develop a better technique...115lb circus DB x 5 sets if 2reps
Strict axle press
135x10, 3 sets
Elliptical 35 mins, jump rope 10 mins
Bw Chins 3x10
Bb curls 3x10
Bodyweight 261lbs this morning.
What a great day we had at the Baywood Greens golf course for the "Battle at Baywood!" Could not asked for a better venue! Just an awesome setting for a strongman contest! There were 16 competitors in this the first year of "Battle at Baywood."
Some highlights of the contest were Dimitar Savatinov pressing 360lbs over head in the max log press event. Then asked for 410lbs to give the crowd a good show and came inches with in locking it out! Truely a great effort!
Mark Coty and Triston Cooper went toss for toss in the last man standing keg toss event. The two of them maxed out both hitting 17 feet, but missing at 18 feet.
Larissa McCrae was the line competitor in the Womans class and she gave a gutsy performance all day long, hitting numerous PR's.
Be sure to check out the www.teambix.com contest results section, for full results of the "Battle at Baywood." Thank you to all of teambix members, Gavin, Jon Ward and Mark Coty for helping make this a great first year contest!