FRONT SQUATS AND CLEANS

I was a total Olympic lifter tonight, albeit a weak one!  I practiced power cleans and worked up to 2 singles at 225.  These were a little difficult, but whatever.  I like them because they aren't too taxing, and I don't have to get all psyched up to do them yet.  After this I worked up to front squats for 315 x 2 for a couple sets.  Then I came home and did some cleans with my axle.  Right now I've only got 4-45 pound bumpers, so that's what I used.  With that bar, it's about 200 pounds.  These were really difficult because you can't rack an axle on your delts like you can a regular bar.  Just another thing I've got to practice.

By the way, just say a Planet Fitness commercial on TV.  I love it how they claim they are "judgment free" and don't discriminate or whatever.  Yet if you lift heavy weights there, they actually have an ALARM that alerts everyone to your lifting.  So you can't judge people who don't lift, but you can judge people who DO?  I could go on, but I won't...need to be a happy person!  Later!

TONIGHT'S TRAINING AND THOUGHTS ON SETTING GOALS

As I said in my last post, tonight was more light training.

Did a few barbell rows with 225, did some bulgarian split squats, did some incline bench pressing (have not done these for at least 5 years), and finished with some tire flipping.  The tire flips already felt immensely better than last time.  Once I can get that baby outside and out of the dusty warehouse, I should be able to train it just once a week to get good at it.

About this goal thing...I really need to shoot for something, or I am going to go nowhere.  I think setting goals for myself has been difficult in the past because of a few things.  One, because I thought doing this was dumb and "corny."  Related to #1, because setting goals and actually achieving them is rarely talked about seriously in life.  No one really tells you these things in school, and frankly, something like that doesn't come naturally to me.  After seeing my wife recently quit a job that was sucking the life out of her and making her unhappy, I have a better appreciation for goal-setting.  She is very good at writing stuff down, being positive, and doing all the little things that get her closer to her goals.

I need to start doing these things.  I need to write down what I want, how I'm going to get there, and then execute the plan.  I plan on writing more about this later, and tell you what my goals are for this year (I have to figure them out first, though).  I already have a good idea of what they will be...

LIGHT TRAINING LAST NIGHT

Last night was just some light stuff to get moving.  Trained with another guy that was there.  His maxes are about the same as mine, and he was doing a light day too, so I just basically did what he did.
Pause Squats: worked up to 2 sets of 275 x 3
Deadlifts: worked up to 415x2
Hip Thrusts: 235 x 10...I think.

Not much else going on.  I think I'll flip the tire around tonight, and maybe do some light log pressing.

LIGHT TRAINING AND STRONGMAN NEWS

This past Friday my wife and I went "home" to visit our families.  It's great because they only live about 12 miles apart, and we usually see both families every time we go.  Friday night I got to watch my sister-in-law play a JV basketball game.  She was in for nearly the entire game and is very scrappy.  It'll be exciting to see what she can do as a senior when she has crisper passes and a smoother shot.  Anyway, on Saturday the high school she plays at had an open gym, so her and I went and we scrimmaged for just over an hour.  Needless to say, weightlifting is not the best option if you want to run up and down a basketball court (though of course it's a great way to get stronger and faster for ANY sport).  I thought I was going to fall over, I had a splitting headache, and I could never catch my breath.  Luckily we took a break after the first hour, and my body was okay the second time around.  My quads and calves are still a little sore, but all-in-all, I'm doing okay, and it goes to show you that weightlifting can offset a lot of the soreness one might feel after doing a new activity.  I also could just "feel" that I was stronger with the ball and dribbling than I had been in college and high school.

On to lifting.  Sunday was going to do some tire flipping, but was too tired out from basketball the day before.  I just did what I like to call my "Anti-sitting" workout, or recovery session.  Basically I do any lifts or stretches that counteract all the sitting I do in my car and at my job.  Lots of hip thrusts (glutes), rear foot elevated split squats (stretch out the hip flexors), and lots of work for my shoulders, scapula, lower traps (to prevent the "forward-lean" posture).  I felt much better after the hour session.  I need to do these sessions more often, because I always feel great when I'm done.

In some exciting news, I contacted a local strongman group in northeast Wisconsin, and I think I will be traveling on Saturday to train with them!  I am really excited to learn from people who are stronger than me and are interested in the same sport that I am.  I will have to drive about an hour and 45 minutes one way, though.  That means I have to get up before 6 AM on a Saturday!  Not looking forward to that, but I can't pass up this opportunity.  Hopefully I'll get to know the guys well, and maybe I can get up there twice a month to train.

No training tonight, just a few beers with a buddy.  Tomorrow will be light stuff again.  Have a great day everyone.

Training and Good News

Writing this on my phone so I will be brief. I squatted yesterday with the normal group of lifters. I hit a 415 squat with no belt or wraps (RAW DOG as I like to say). So that was awesome! Also got the gym's code for the lock to the basement! So I've got access to the tractor tire and room for farmers walks. Today I benched and rowed and did some conditioning after by hitting my sledgehammer against the tire a bunch of times (more fun than it sounds). Going to be doing some light lifting tomorrow night, and probably won't lift until Wednesday... Going to a conference in Chicago on Tuesday

THE BIG BAD LOG

Tonight's training was a good solid session.  Slowly progressing...

BTN push press: worked up to 170x7

Barbell Curl: 105x10,11,11

Rear Delt Raise: 50x10, 10, 10, 10

Chin-ups (wish there was a belt to hang weight from): Bodyweight x 6, 6, 6, 6, 8

DB row: 150x22 per side

Log Press: worked up to 200x3.  Felt pretty solid.  Best is 225x1.

The competition I'm in uses a 10" to 12" log (I'm guessing).  Ours is 14".  The harder it is in training, the easier it'll be in competition.

Training and a Competiiton

Well I'm taking the plunge and decided to do a strongman competition.  The date is June 2nd, and right now the events are a tire flip for distance, farmer's walk for distance, atlas stone loading, sled pull, and log press for maximum weight.  Right now at my gym, I've got the farmer's walk handles (at home too), and 14" log.  We also have a tire, but right now it's locked away in the basement, so I can't get at it.  I'll have to figure that one out soon.  I've got some atlas stones here at home, but they are not very heavy, and I'd like to get one or two more to train with.  I also have a homemade wooden sled.  It's not that great though and really hard to load weight onto.  The sled at the competition is supposedly being loaded with 550 pounds, so I need to figure out how to get something heavy on it.

On to training:

Monday I did bench pressing and decided I need to up my training weight just a little bit.  215 for 12 reps isn't anything spectacular, but I wasn't expecting 12 reps, and I need to work heavier.  Tonight I did some light hip thrusts, some overhead pressing, and light farmer's walks.  Not sure how much the farmer's handles weigh at the gym, but my guess is around 40 pounds... I just call it 45 pounds in my training log because it's easy to add the weight in my head (since 45 pounds is the same as a normal barbell).  Tomorrow night I'll be doing some deadlifts, and maybe practicing more cleans.  I did hit a 215 pound clean this past weekend.  It wasn't too hard, and I hope to progress quickly.  I also got a present in the mail (from myself!) and I'll post video of me playing around with it soon!

MASSAGE: ROUND 1

Last night I had my first ever massage!  I actually had it done by a woman I lift with at our gym.  She does massages on the side in addition to her normal job.  It was awesome!  I will say that massages seemed geared toward the feminine side of society, which is fine!  There were candles lit, and the room I was in smelled really great (lavender???).  I guess I'm not sure what you would do to cater more towards men.  Maybe play death metal while they're lying on the table?  Anyway, it was a great experience, and I will definitely be going back.  I also would like to try myofascial release at some point.  I've heard that it's not very relaxing, but that your muscles feel so much better after having a session or two.

Oh look!  Groupon for myofascial release!  Coincidence?  I think not; it's destiny.

HELLO? STILL HERE!

It's been a while since I've posted, mostly because there's been nothing worth posting.  My schedule's been kind of messed up since getting back home for the new year, but it will be back on track on Saturday.  I've still been able to get in all my lifting though.  Last night was overhead pressing.  I need to start consolidating my exercises, because sometimes I do too many different ones.  It would just be faster, easier, and possibly more effective if I just did a few more sets of the same big exercises.  Last night was a good example of how I'd like to set things up for pressing:

Behind-the-neck press:  worked up to 215 x 1.  This felt really good, even though I had a really crappy (slippery) bar.  Handfuls of chalk helped a little bit.
Barbell Row: last time I did 4 sets of 285x6.  Last night my back was a little bit sore from deadlifting, so I could only do one set of those. Then I just did 225 x 8 for 4 sets instead.
Barbell Curl: 105 x 10 x 3 sets
Log Clean and Press (cleaned each rep this time): 135 x 4, 155x4, 175x4, 195x3
The log felt pretty good.  I think my best on this is 225 x 1, so I am going to try to incorporate more rep work into my routine so I can be proficient with this monster log we have.
Okay, that's all for now.  Getting a massage tonight (first time ever!).  I'll let you know how that goes later in the week.  It should be pretty awesome!

CATCHING UP FOR THE NEW YEAR

Hope everyone reading this had a great Christmas and wonderful New Year!  I had a relaxing break from work where I did nothing but sleep, eat food, watch football and lift weights.  Even hit a few personal records!  I kept doing what I normally do, because I was fortunate enough to get in a gym in my hometown that is the same old-school type place that I lift in now.  If I remember correctly, I hit 405 on the squat (no belt), and 505 on the deadlift (also no belt).  I think I did a behind-the-neck press of 215, and a bench of 275 or 285 (not sure).  The benches were definitely not what I'm used to.  The uprights were very short and not adjustable.  So I had to have someone help me lift the weight off.  Unfortunately that made me feel like a loser because about 20 minutes after I did my benching, a guy my age was benching 335 multiple times without a spotter or liftoff.  So...I got a ways to go on that one.  He was a good guy to chat with though, and he tried to teach me how to do power cleans.  I will be implementing them soon in my training.


As part of my Christmas present (thanks honey!), I bought some bumper plates and a fat bar.  I bought 4, 45 pound plates from Rogue Fitness, and a hollow fat bar from EliteFTS.  I’m hoping that, since the bar is hollow, it holds up okay over time.  But I’ll be practicing cleans with that so that my grip can develop a bit.  It is absolutely horrible now.  So now I’ve got a pretty good collection of strongman equipment at my house: farmer’s walks handles, super yoke/conan’s wheel, 2 atlas stones (that are already too light for me), and a fat bar.  My gym has a log and a tire (if I can get at it in the spring).  I should be pretty good to go.  Not exactly sure how I’m going to program the strongman lifts into my training yet, but I’ll be sure to post some thoughts later.  Have a good weekend everyone.

YEARLY PROGRESS AND THE IMPORTANCE OF A TRAINING LOG

I said I wouldn't post again until after the New Year, but I've got some time at lunch to start a post, and I'll finish it later.  I want to touch on something that I think is very important for all athletes (weightlifting or not; but what athlete is not lifting? Probably a bad one).  That thing is keeping a training log.

Many high school, college and professional athletes probably don't keep their own logs, but their coaches do.  They need to be able to see consistent progress in the gym, on the field, track or wherever.  If they don't see progress, then they need to evaluate the training, and probably more importantly, what the athlete is doing in his/her spare time to hinder progress (boozing it up, overeating, not sleeping enough, etc.).  So, since you are reading this, you likely are not a professional athlete and only have yourself as coach.  Therefore, you need to keep a training log.

What should you track?  Well, if you're lifting weights, keep track of the poundage.  There are different ways to do this.  I usually just write my sets and reps down in my notebook and try to beat either the rep range from the week before or the poundage from the week before.  I usually try to up the reps I do before I increase the weight.  So if I squatted 315 x 3 one week, I may try to do 315x4 the next.  I increase the reps until I hit a certain "ceiling," such as 5 reps.  Then I increase the weight, like so (just an example, my squat training differs from this drastically):

Week 1: 315x3
Week 2: 315x4
Week 3: 315x5
Week 4 (if not taking a week off): 320x3
Week 5: 320x4
I think you get the idea.  I believe this way of progressing is called a double progression (I think? Look it up). Now, if you keep your training log for a year, you can see the progress you are making, and it will give you motivation to keep lifting.  Here are some of my numbers from last December:

Squat: 350x1 (with belt)
Deadlift: 440x1 (with belt)
Bench: 240x1 (ugh)
Overhead Press: 185 (ugh again)

Now looking at my December 2011 numbers, I really need to work on my pressing, because I suck at it, and I have long monkey arms:

Squat: 385x1 (no belt), 415x1 (belt)
Deadlift: 475x3 (no belt), 540x1 (belt)
Bench: 275x1
Press: 225x1 (belt), 205x1 (no belt)

So what am I going to do in 2011?  Lots more upper back work and pressing overhead.  And now I've gotta go.  Merry Christmas!

DEADLIFTING AND MERRY CHRISTMAS!

Tonight I did some deadlifting and all the assistance work that usually goes along with that.  Here it goes:
(All sets done with no belt)
Deadlift: 185x5, 245x4, 315x3, 395x2, 475x3.  This was pretty tough, but I think I'm good for 500 pounds for a single with no belt.  According to a common Maximum calculator, it give me 522 pounds if 475 was a 3-rep max (which it wasn't).  You can use this calculation as an approximation of your maximum if you are just repping out a weight.  Here's the equation (some heavy math coming...not really):

(Weight Lifted X Reps X 0.0333) + Weight Lifted = Approximate Max

So say you were squatting and you squatted 315x4 reps, and you absolutely couldn't do another rep:

(315 X 4 X 0.0333) + 315 = 356.958

So you're estimated single rep maximum is about 357 pounds.  When I first started training seriously, I did two test days where I used approximately 85% of where I thought my max was (no calculating, just estimating based on previous performance), and repped out with squats, deadlifts, bench, and overhead press.  Then I calculated my max from those sets.  Then - pay attention! - I used 90% of that number off which I based all my training poundages.  I've got to give credit to Jim Wendler for this formula.  I'm pretty sure he didn't "invent" it, but he's the first guy I heard it from, so I'm giving credit to him.

Anyway, back to training:
Deficit DL: 385x5, x5, x5, x5
Shrug: 405x12, x12, x12, x12, 275x20
Neck Extension: 55x15, x15, x12

Have a Merry Christmas everybody!  I'll try to post between Christmas and New Year's, but it's probably not gonna happen!  No internet where I'm going!  Love you Melissa!  Text me when you read this!  (five exclamation points, yeah)

HOLY COW MY PHONE

Sunday I did some benching and tried to do some log pressing.  I tried to get the log presses on video, but, as I may have mentioned before, my phone is not very good.  I'm restraining myself from typing in caps to show my frustration.  The phone got maybe half the sets of exercises I was doing, and I don't really know what the weights were in the videos since it was at a bad angle (I was by myself).

Anyway, here's what I did Sunday:
Bench: worked up to 220x6
Barbell Rows: 285x6x4 sets, 195x25
Log press: 135, 155, 175, 195, 225x1, 225x1

225 is a PR for me.  I did it twice because the first time I know my phone didn't save it, and I wanted to do get it on video. Hopefully I can get something up soon.  I also have squat footage that's not crap that I need to get uploaded.

Okay, just tried to piece some footage together...I give up.  Maybe I don't have enough patience.  Maybe it's all the sitting in the car I do alllll day.  Anyway, I'll post deadlift training from tomorrow.

SATURDAY SQUATTING

Hey everyone! This morning was my customary "medium" squat day.  It's typically a bit higher in volume and a little lower in intensity than my other 2 squat sessions.  What this really means is my squat is higher in volume, but I do whatever I want with my assistance lifts.  Usually they are a little higher volume.  Why? Because I want to get jacked, huge, and cut up bro...Anyway, here's how it went today:

Squat: worked up to 320 x 5, no belt
Pin Squats: 345x2 x a bunch of sets.  Set the pins at just above my bottom position.  I think next time I'll set them lower.
Stiff leg deadlifts: 355x5, x5, x5, x5
Neck extension and flexion: 50x15 x a bunch
Leg Press: 690x20.  Ugh...I haven't done these in a while and decided to push it.  Felt a little dizzy afterward, but didn't pass out!  Always a bonus when everyone's awake.  I've got a video of my squat, but YouTube's integrated video editing cuts off most of my body when I rotate the image...I'll have to figure that out.  Otherwise, I'll just upload a sideways video.  You'll be able to figure out what's going on I think.

UPDATE: Okay, tried to insert the video and it put the one in that was turned the right way but cut my body off. This is not worth my time.  Guess I will take all videos in the landscape format from now on to avoid this problem.

GREAT SESSION TONIGHT

Tonight was upper body, military press, overhead press, whatever you want to call it.  It went very well and may be attributed to the 2 bowls of free homemade chili I had for lunch.  Mmmm.  We had a chili dump at work, and some people even put brats or meatballs in their chili, not to mention Guinness and other nice additions.  Made for a very good meal.  On to training - the highlights anyway:

Behind-the-neck push press:  135x5, 155x5, 175x5, 195x2, 205x2
Chin-up: bodyweight + 25 lbs: x6, x5, x5, x5, x5, x5
14" Log press: 135x5, 155x5, 175x3, 195x4
Rear Delt Raise: 45x8, x8, x8, x8
Reverse Barbell Curl (in the squat rack): 105x8, x8, x8, x6
Lat Pulldown: 200x10, x10, x4 (must have been tired out on that last one)
1-arm Dumbbell Row: 150x20 per arm

Overall this was a little extra volume than normal, but that's okay, because I just ate a bunch of rice and about a pound or more of beef (thanks Dad-in-law for your cow!).  Have a good one everybody!

TRAINING THE PAST FEW DAYS

Tuesday:
Worked up to 465x3 deadlift, no belt.  Felt good, and probably could have gone for a few more pounds, but didn't need to push it.
Deficit Deadlift: 385x5x4 sets
Calf Raise: don't remember x 4 sets
Something else x a bunch of sets

Wednesday:
Bulgarian Split Squat: 45x8 x8, 55x8 x8
My legs were burning but this always makes my hips and calves feel a lot less tight the next day.
Barbell Curls: 95x8, 105x10, x10, x10
Kneeling abs w/ tricep rope: 200x16, x16, x16

Tonight will be overhead press, behind-the-neck...We'll see how that goes.
Also going to be buying some equipment to keep building on the home gym. So far have a yoke, farmer's walk handles, and 2 atlas stones.  I'd like to get some bumper plates,a bar, and some regular steel plates so I can start practicing cleans and actually adding my strongman equipment.  Until next time...

BENCH AND A BIG OL' LOG

Did some benching and upper body work today:
Bench: 175x3, 200x3, 225x4, 245x1, 255x1, 275x1, 225x4
Supersetted w/ Squat: worked up to 325x2
Barbell Row: worked up to 275x8 x 4 sets
Neck Flexion off bench: 45x15 x16 x20
Rear Delt Raise: 40x8, 40x8, 40x8, 45x6
Dumbbell Side Bend: 140x12, x12, x12 each side
Log Press (I was beat, so not much here): worked up to 205x2

I'm trying a lot of my lifts beltless lately. One, because it's inherently harder, and two, because it's awesome.  I can do 385 in the squat with no belt, and at least 450 in the deadlift.  I might keep the belt for really heavy sets in the deadlift...we'll see.

Also trying a thumbless grip in the bench press.  This will help the barbell stay on the lower palm of my hand in line with my wrist.  I have had two wrist surgeries on my left hand, and hopefully this will help with the pain I've been having lately.  It's a more dangerous grip, but what's life without some risks, right?

TRYING TO CATCH UP

Been super-busy at work and not feeling like doing anything once I get home at night, especially after driving for at least an hour just to get home.  I did go workout about 3 times last week.  Highlights were lots of squatting, lots of shrugging,  315x2 Zercher Squat, and 385 lb beltless squat.  I think these were last week anyway.
Yesterday did a squatting session. Not worth writing about b/c I was so tired.  Did have a decent session, except it took way too long because all the old guys (relative to me I guess; they are in their upper 40's/50's) were chatting and it was fun getting in on the conversations.  Today I'll be doing some benching, so pray that I don't staple myself to the bench (haha!).  Probably wouldn't be that funny if it actually happened.  Okay, will try to update the blog this afternoon.  Go Pack!

TRAINING SATURDAY AND SUNDAY

So Friday night was the company Christmas party (called the Holiday party, because we can't say Christmas apparently...). Anyway, went to a coworker's house afterwards for some brews and definitely was tired on Saturday...just took it easy:

SATURDAY:
Chin-ups: Bodyweight x 10, x10, x6, x8, x6, x6
Squat: Lots....worked up to 365x2, then did a bunch of sets of 345x2 (all no belt)
Plate-loaded row: 215x5, 215x6...feeling the fatigue
Behind-the-neck press: 135x6, 185x3, x3

SUNDAY (feeling much better):
Zercher Squat: 95x10, 135x6, 185x5, 225x4, 275x3, 295x2 (PR!), 315x2 (PR!!), 315x2, 285x3
Log Press: 135x8, 155x5, 175x4, 195x3, 215x2 (PR!), 205 @ 3sets, 2 reps each
Incline Dumbbell press: 65x8, 85x10, 95x5, 90x5, 90x3
(could not get properly set up on the incline bench, so these sucked)
Neck Extension: 50x15, x15, x15 (recently had to buy new dress shirt neck size, yay!)
Reverse Barbell Curl, just for fun: 65x6, 85x12, x10, x10

Saturday was technically the start of my deload, or "off-week."  I don't like to take too much time off anymore, just because I don't really psych myself up for any lifts anymore, I don't feel like I'm stressing my body too much.  When you psych yourself up for heavy weights, that is a form of stress on your body.  So I think I can lift consistently in the gym without getting burnt out.  I do use my "off-week" to do whatever I feel like doing though, so I have fun with it.  See ya everybody.

NOT WORTH READING REALLY

Just did some split squats, hip thrusts, chin-ups...and that was it. Wanted to do some behind-the-neck pressing, but the rack was taken, and I couldn't clean the weight up because my left wrist has been bothering me a lot this week.  Work has been busy, and so I just wanted to get some work in.  Good night