Brutal workout

Great workout today. Chuck brought over his Belt squat belt and I got humbled more than I have ever in a long time.

Belt squats
100 x 5
200 x 5
300 x 1 holy crap that was hard
200 x 5 x 2 sets
I am buying one of these, my quads were toast after this.

Deads
warmup
335 x1 + short purple bands
335 x 1 + bands and 1 set of 1/2" chain
335 x 1 bands 2 sets of chain
335 x 1 bands 3 sets of chain
335 x 1 bands 4 sets of chain
335 x 1 bands 5 sets of chain
335 x 1 bands 6 sets of chain PR

Medicine ball side tosses 15#er
2 x 10

Prowler supersetted with Blast strap rows
180 feet on prowler with 90lbs then 10 reps on rows x 5 sets
I about passed out after this.

Fun night, been a while since I have really been this humbled by an exercise.

Jesse

Past couple of workouts

My past couple of workouts have really sucked, but I am pretty sure I know the problem and I am working on correcting it.

Friday
Started out with WOB 56#er
Just couldn't put it together on these today, I made 11' but couldn't get to 12' to save my life. I can't remember the last time I couldn't get 12'

Box squats with chocked purples
225 x 2 x 8 sets
These were actually nice and fast.

Farmers run
230 each hand x 120 feet turn at 60'
Not bad, actually felt pretty easy

Prowler suicide
45 on each post
low handles down, high handles back
80',60',40',20'
Wow this sucked, can't believe I made it through this.

Hang cleans
just used some light weight and worked on exploding.

Sunday
I got up early and was gonna practice throwing, but it wasn't feeling right. The heavy hammer went OK, but the open stone was terrible.

Strongman training back at home. I could tell my legs were exhausted I had no pop and they were shaky.
Log press
140 x 3
180 x 3
200 x 3
215 x 1
230 x 1 x 2 sets just couldn't get any leg drive I wanted to do reps here but it was not to be today.

Farmers
I wanted to try a heavier set, but my grip sucked on heavier weight today.(Not that my grip is all that good anyway.)
260 each hand x who cares basically I made it to 60' dropped them and then went a little further.
210 x 2 trips of 120 feet these were fast, but they were light so they should have been.

Tire Flips
600ish tire x 3 x 3  Not bad, it had rained earlier so I was tenative to grab the tire and flip it hard.

Keg Carries
250 x 2 trips of 60 feet timed the 2 run 1 was 9 sec and the other mid 8s
220 x 1 trip of 60 feet did this one in 7.xx

Prowler push
450lbs x 60 feet PR
650lbs x 60 feet Huge PR, this was brutal. I think I have a little more in me but that will be saved for another day.

That was it for today. I definately am in need of some extra recovery stuff, maybe a massage tommorrrow.

Jesse

Upperbody and some news.

First I just got a supplement sponsorship, very excited about this as the products this company have seem like really good and good for you products. Please check out feedthemachine.com and see what they have. Also I have been really working on my highland games events and I really think things are starting to come around, now if I can just figure out the caber.....

Upperbody workout
Strict presses
110 x 5
150 x 3
180 x 1
200 x 1
210 x 2
220 x 1
230 x 2 misses, so close

Push presses
230 x 3 x 2 sets these were easy and I should have done more reps but I want to work on getting a little more eplosive.

Close grip bench
135 x 5
185 x 5
225 x 5
275 x 6 back was cramping up stopped here, I think 8 would have happened today.

Dips supersetted with prowler pushes
bodyweight on dips, 180 lbs on prowler
18 reps, 80 feet prowler
12 reps, 80 feet
15 reps, 80 feet
10 reps, 80 feet
This sucked, but was fun and challenging.

Wrist curls supersetted with hammer curls
15 reps and 10 reps x 3 sets

Overall it was good day.

Jesse

Squats, deads and upperback

Wasn't sure how today was gonna go. I was very tired at work today, and kind of felt ill. But Chuck was back in town and there was no way I was gonna puss out and miss my workout with him. Plus I had two new guys over Josh and Brandon. Can't look like a bitch in front of the new guys.

Front squats
135 x 5 x 2 sets
225 x 1
These are feeling better, probably gonna switch to doing mulitple singles on these I think.
Back squats
275 x 3
My legs were just toast today, and since I am just using them as a warmup for deads no reason to push it today.

Deads from the floor
225 x 3
315 x 3
405 x 3
500 x 1 x 2 sets
Deads felt ok, I haven't pulled from the floor with anything "heavy" in a while so ok start.

DB rows
165 x 5 x 3 sets

Ab work
Paloff presses 3 x 10
Green band abs 3 x 20

It was a fun night, and it was great to have Chuck back in the gym.

Jesse

Strongman day

I probably over did things today, but my back was able to hold up so I pushed it hard. I am sort of regretting it now but this won't be the last time.

Log press
140 x 5
190 x 3
210 x 3
230 x 1
250 x 1 I forgot to record this, but it was an all out grinder. I really need to work on my leg drive as I strict press stuff way too much.
But still I was happy with how this went, as these are probably my planned 1st and 2nd attempts for next month.

Down set
210 x 5

Farmers Walks
210 each hand x 3 trips of 120 feet. Pretty good, grip held out and I was figuring out the turn better.

Tire Flips
3 sets of 5 flips with 600ish tire. These great, had to do one set uphill and it sucked but I still able to one motion my flips.

Keg Carry
250 keg x 3 trips of 60 feet.

Complex
5 pullups, 10 scarescrows, 10 curls x 4 sets

WOB with 44LB implement
went 10ft,11ft,12ft,13ft all nice and easy just went one right after another. Was gonna try 13'6" for a PR or 14' but I was tired as hell at this point.

Overall I am feeling really good about next month. Just gotta not hurt myself and heal the things up that are messed up.

Jesse

Lower body, was supposed to be a deload workout.

Was gonna sort of deload today. Kind of decided in advance that I was gonna some fun stuff. But I managed to get stupid and tweak my back.

Atlas stones
250 x 3
330 x 1
405 x miss almost lapped it and then felt my back pop
So then I tried the 250 again to see just how much pain I was in, turns out a lot.

So like any smart person I decide to keep working out and see how much pain I was in, turns out as long as I put my belt on tight as hell I was ok.....Somewhat.

Super Yoke
250 x 120 feet then jumprope 50 reps
340 x 120 feet jumprope 50 reps
430 x 120 feet jumprope 50 reps
520 x 60 feet jumprope 50 reps

3-4 sets of 50 reps on jump rope

Complex
135 back squat x 5
200 DBL overhand axle dead x 5
Green band abs x 20
Jump rope x 50
Did this 3 times.

Overall it was still a fun day. I am icing my back right now and it is starting to feel better, sitting down that is:)

Jesse

Upperbody workout

Kind of an abbreviated workout, but still some good work. It was my dads 63rd birthday and it stormed just insane. So I did what I could.

Strict presses
110 x 5
150 x 3
180 x 3
200 x 3 x 2 sets

Close grip bench
135 x 5
185 x 5
223 x 3
275 x 1
295 x 1
315 x 1

That was it. Dissapointed I didn't do more but got the most important stuff done.

Jesse

Kickass workout

So I really wasn't sure what I wanted to do today. So I figured I would take it easy on the back squats today and pull some heavy weight for reps on the 15" deadlift. Plan worked out very well.

Cambered bar box squats close stance
160 x 3
210 x 3
250 x 3
310 x 3 10# PR kind of measly PR but I will take it.

15" deads
245 x 3
335 x 3
425 x 3
495 x 1
550 x 8 HUGE PR!!!

So I realized I didn't get conditioning done yesterday, and I ate way too much crappy food when we took Gabby to The Amazing Pizza Machine. I still don't really understand what was so amazing about it, but Gabby had fun.

Circuit #1
405 dead x 1
jumprope x 50
16# sledge 10 each arm
Went through this 5 times

Circuit #2
Blast strap rows I added a set of 1/2" chain every set x 10
Green band pulldown abs x 20
Jump rope x 50
16# sledge x 10 each arm
Went through this 5 times.

Really happy with the this workout, need to get my rower out in the garage and starting using it more often.

Jesse

Highlands and Strongman day

The day started out terrible, but ended great. I got up early to go throw with Mike Sissel, this went absolutely terrible. I couldn't get anything to feel right at all. The only decent thing that went good was the LWFD where I managed to throw 47' and change, but everything else was pathetic. If the hammers were mine I would have snapped the stupid things in half.

Went home to do strongman training, now I am not gonna lie I wasn't expecting much to happen today as I felt beat to shit, and I am not suprised as I pushed the limits this week with the weights. But training ended up ok and I can't complain with the results today.

Log Press
200 x 3
220 x 1
240 x 2 these were terrible almost all strict pressed, if I can ever figure out leg drive on the log I will be set.

Incline log
240 x 5, should have done more as dickhole Troy decided to one up me.

Farmers Walks
230 each hand x 120 feet with a turn, finally some progress with my grip. The last ten feet though I was holding the farmers but the last inch of my fingers. I really need to get my right hand looked at, aftter NAHA I will.
260 each hand x 60 feet.

Tire Flip/Keg Carry medley
600ish Tire x 3 flips/250 keg carry 60 feet. This went good finished in around 30 sec, I can do this faster when I have a better setup, in the driveway we run out of room with the tire in the way.

Prowler pushes
270lbs x 3 trips of 60 feet. This is actually a PR for me as I have never been able to use this much weight and 2 of the trips were uphill, we were gonna do more sets but I had to get inside.

Overall a good day, I think this week it is time to go lighter and work back up for 4 weeks. Gonna try and up the conditioning this week as I slacked last week and get some good throwing in Wednesday. Also we had some new guys come over today Dan Bunch and Josh Haggin, both of them put in some great work and set some PRs.

Jesse

Lower Body

Ok workout today, had to work around a nice groin pull but I still managed a decent workout.

WOB with 56#
7 or 8 tosses, started at 10' and worked on technique would have done a few more but I broke my standards. Gotta fix that.

Box squats with loose suit
230 x 2
280 x 2
320 x 2
370 x 1
410 x 1
460 x 3 PR

KB snatches
70lb x 10 each arm was gonna do some more sets but right wrist was hurting.

Backwards sled pulls
400lbs x 8 sets of 60 feet
My legs hated me after this.

Some ab work.

Jesse

Upperbody workout

Ok workout today, I think my body was a little worn out from tuesdays lifting and then throwing yesterday. Still did some good work.

Strict presses with axle
110 x 5
140 x 3
170 x 3
190 x 4 x 2 sets
These felt like crap, I was very sore in my upperback and didn't help my pressing at all.

Close grip bench
135 x 5
185 x 5
225 x 3
275 x 3
300 x 3 was happy to even get 3, I wanted 5 no biggie.

Dips
bodyweight x 5
+ 35 x 5
+ 53 x 5 x 3 sets

Palms in DB presses
70s x 10 x 3 sets

Log cheat curls
3 x 5

Wrist curls
60 total reps

Gonna have to stick with hammer curls and log curls my wrist cannot handly regular curls anymore.

Jesse

Squats and Deads

Went over to Casa de Benzel for a workout. It went pretty well.

Snatch grip high pulls
135 x 3 x 3

Front squats
135 x 3
155 x 3
185 x 1
205 x 1
Starting to figure these out
Switch to back squats
225 x 3
275 x 3
325 x 3

Rack pulls from 15-16"
worked up to 525 x 5 for a PR and then 600 x 2 for another PR. I did these dead stop each rep. Both of these sets I had more reps in me. I hate pulling from this position but it is helping a lot with certain weaknesses.

DB rows supersetted with Bent over rows
3 x 10 each

Abs
Blue band pulldown abs supersetted with Leg raises
20 and 10 x 3 sets

Great night.

Jesse

Connecting with your children

I have been fortunate enough that my both my daughters have taken an interest in lifting weights. I have to say that it is one of them most enjoyable things to be able to do with them also. My daughter Gabby has taken a very serious attitude towards working out. In the last year she has competed in 2 powerlifting meets and I have been so proud of how serious she takes her training. She has such a competitive spirit and gets very angry when she misses a lift, she reminds me so much of myself.

Early today when we were lifting together she missed a PR bench press attempt, now she does not get to do max hardly ever so she was very excited. She attempt 55lbs and missed it, she got so upset that she started crying. I understood how she felt as I know that when I go after a PR and I miss it I get very upset, except usually it involves me swearing and then probably throwing or punching something(good thing she hasn't learned that yet.) I tried to explain to her that missing a weight is not a big deal it is gonna happen a lot in life, and not just with the weights.

I never thought that I would be able to connect with my daughter in the gym like I have, but I think it is something that we will have together for a lifetime. She has already told me that wants to throw shotput in junior high, I am very excited for this. One thing I have learned is to have some kind of hobby in common with your children, it doesn't have to be sports but to have something your both enjoy makes for a better relationship.

Come November it will be time for Gabby's 3rd meet, I can't wait for it.

Jesse

Strongman and some throwing

Ok day today, some things went good some things went bad. But I learned from what mistakes I made.

Throwing did some open stone, hammer, and LWFD. I learned that having some gorilla grip left on hand doesn't mix well on the LWFD. This actually was something I forgot about and learned later.

Went home and did strongman training.

Log press
warmup
230 x 3 x 3 this is some sort of PR as I have never done this much volume with 230, hell I think my best rep set is 5 reps. Starting to get a lot of things figured out on the log.

Incline log
230 x 5 stopped here wasn't feeling this today.

Farmers walks
2 sets of 120 feet with a turn with 235 these were utterly complete shit. 1st set I screwed up the turn and didn't have room to fix it so I had to put it down, 2nd set was going good but I dropped them at about 100 feet. I then realized hey dipshit you never washed the gorilla grip off your hands. Gorilla grip and chalk don't mix well. Lessoned learned..

Keg carrys
270 keg x 60 feet x 2 sets

Prowler
10 sets of 60 feet with 180 lbs.

Still a good workout, it was hot towards the end.

Jesse

Lower body day

I felt like shit today, but this workout turned out great. Quite suprising.

Box squats
warmup
300 x 2 x 8 sets these felt great nice and snappy.

Swinging KB snatches
96#er 2 x 5 each arm. These thing feels so easy now, I gotta buy a 106#er.

Tire Flips
600#er x 3 x 5 sets every single flip one motioned, felt so easy.

Abs
3 x 10 paloff presses
3 x 20 Green Band pulldown abs

Great workout.

Jesse

Upperbody workout

Another good workout, definately not regretting letting my bodyweight go up and just letting my body do what it wants.

Strict presses
110 x 5
160 x 5
180 x 5 x 2 sets
200 x 2

Close grip bench
135 x 5 x 2
185 x 5
225 x 5
245 x 1
275 x 7

Blast strap pushups
30 reps total started out with 5 sets of 1/2" chain on back, 5 reps each set

Green band extensions
5 x 15

Cheat curls
3 x 5

Wrist curls
3 x 10

Jesse

Deadlifts and Squats

Not a bad day today, went and lifted at Bryan's house so my workout was a little later than usual. Managed to pull a muscle in my lower back but I am pretty sure it will be fine.

Snatch grip high pulls
135 x 3 x 3

Back Squats
135 x 5
225 x 3
275 x 3
315 x 5 nice and easy
350 x 1 felt good
I am just taking it easy on back squats, using them more as an assitance exercise. So far so good.

DL from the floor
225 x 3
315 x 3
405 x 2
495 x 1 this felt so good and then when I locked it out, I felt something pull in my lower back. Decided to be smart and not do anymore after this. This was very hard to do as Bryan was on fire tonight and managed to pull 615 for a lifetime PR.

DB rows
4 x 10

Ab wheel
3 x 5

Still a good night, back will be fine.

Jesse