Deadlifts

Warmups

Power Cleans
195 x 1 x 10 sets, basically 1 rep every 30 sec.

Deads
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
455 x 8

Bent Over rows
275 x 5 x 3 sets

45% hyperextensions against min bands
3 x 8

Some core work.


Jesse

Sunday training

Things got a little thrown off this week with the holidays and such. Managed to get a decent workout in today.
Decided to press today, shouldn't have felt horrible.

95 x 3
135 x 2
165 x 2
195 x 1
215 x 1 hard
Push Presses
230 x 1 x 5 sets
250 x 1
260 x miss would have been a 5# PR

Strict Press work sets
95 x 10 x 4 sets

Anderson Squats
135 x 2
225 x 2
315 x 2
405 x 2
495 x 2

Prowler Pushes
200lbs x 4 trips of 80 feet
400lbs x 2 trips of 80 feet
700lbs x 1 trip of 50 feet PR

That was it.

Jesse

Deadlifts

Power Cleans to warmup, been a while since I have done my form atrocious.

135 x 2
155 x 2
175 x 2
195 x 2
215 x 1

Deadlifts
135 x 3
225 x 3
315 x 5
365 x 5
425 x 10

Axle shrugs
110 x 8
200 x 8
250 x 8 x 2 sets

Vbar pulldowns
5 x 8

Standing abs
4 x 8

Jesse

Shoulders and Biceps

Decided to start pressing on Mondays, I am out in the gym anyway so I might as well.

Deload strict Press
135 x 5 x 5

Push Jerks
185 x 2
205 x 2
225 x 2
245 x 2 but crappy lockout
225 x 5

I am gonna alternate between push presses or push jerks every week after strict presses.

Straight bar curls
5 x 5

Face Pulls
5 x 15

Band Pull aparts
5 x 10

Jesse

Past couple

Thursday
Deload for my bench and squats, good thing I felt horrible.

Close grip bench
dbled mini bands on all sets.
bar x couple
95 x 3
135 x 5
200 x 5 x 2 sets way too hard
185 x 5 x 3 sets still hard.

Front Squats
95 x 3
135 x 3
185 x 3
205 x 3
225 x 1
235 x 1
245 x 1
12" base squat high bar
245 x 5

That was it had some family stuff to do.

Sunday strongman day
Circus DB 100# made with propane tanks
My elbow was killing me couldn't hold it how I wanted to.
bunch of singles
1 set of 5 clean and press each rep

Super Yoke
450lbs x 50 feet x 2 sets
650lbs x 50 feet heavy
450lbs x 60 feet x 2 sets

Giant Farmers Walk 245lbs each hand 220# keg carry
50 feet each x 2

Keg load
250 x 3 loads
I was shot at this point and decided to call it a day.

It felt good to get some moving events in.

Jesse

Deadlifts

Got a couple new bars in today, so I had to break them in right.

Deadlifts
135 x 3
225 x 3
315 x 3
405 x 1 add belt
495 x 1 This felt the best any heavier weight has felt in a long time.
540 x  miss, I decided to strap up which was stupid and I let this get in my head as I haven't pulled heavy in a while.
500 x 3 This felt really good most I have tripled in a while.

Bent Over Rows
225 x 5
245 x 5
265 x 5
285 x 5
305 x 5

Abs
4 x 8

A little jump roping.

Jesse

Overall not a bad night.

Upperbody training

Sunday

I ended up coming down with some kind of allergy bullshit and I felt like hell. Did some pathetic log pressing and that was about it.

Monday-got some allergy medicine and it helped. So I decided to do some pressing.

Strict Press
warmup
215 x 1 x 5 sets
235 x miss this was so close, I will get this before the end of the year.
Push Press
235 x 1 x 4 sets
255 x 1 PR

I decided on my 10 sets of 1 week I will do 5 strict and 5 push presses, Normally I wouldn't go for a PR but I could feel it was there today. Once I get my damn leg drive figured out I will be getting some way better numbers.

Band Pullaparts
5 x 20

Front Raises
5 x 10

That was it. Tomorrow is deadlifting hopefully I won't pass out.

Jesse

Thursday benching and squatting

Close grip bench
295 x 1 x 10 sets

Back Squats
330 x 1 x 10 sets

Snatch grip RDLs
4 x 5

Incline DB presses
4 x 8

Probably one of the better workouts I have had in a while.

Jesse

Strict Press and deadlifts

So so workout, my back and knees felt like shit. The farmers walks on Sunday beat me up pretty good.

Strict Press
95 x 3
135 x 3
165 x 3
195 x 3 x 5 sets These got better as each set went on.

DB clean and press
1,2,3 x 2 sets
1,2,3,4,5 x 1 set

Deadlifts
135 x 5
225 x 3
315 x 3
405 x 1
495 x at this point I realized my knee was killing me and going heavy today was just a dumb idea.

315 x 5
335 x 5
365 x 5
Did these beltless and dead stop each rep.

DB rows
3 x 10

Reverse hypers
3 x 10

Gotta get the old body healthy again.

Jesse

Somewhat strongman day

Slept like shit last night, but Sunday is a day to train so I did what I could.

Push Jerks
95 x 2
135 x 2
165 x 2
195 x 2
225 x 2
These felt horrible

Farmers Walks using giant farmers
245 per hand x 50 feet
245 per hand x 80ish feet
265 per hand x 80ish feet
295 x 20 feet maybe

Keg carry hussafel style
220 keg x 120 feet horrible

That was it, I was exhausted.

Jesse

11-1 workout

Felt very rundown, work has had me a little stressed out but I will get through it.

Close grip bench with 75lbs of chains
bar x 3
95 x 3
135 x 3
185 x 3
225 x 3
255 x 1 way heavier than expected
Take off chains
255 x 5,5,4

Floor Presses
80s x 4 x 8 reps

Dips
4 x 10

That was it.

Jesse

10-30 Workout

This day was so so, shoulders went great but I was worn out for the rest of it.

Strict Press
45 x 10
75 x 2
105 x 2
135 x 2
165 x 1
195 x 1
225 x 1 Hell Yeah, we will call it a PR at this bodyweight.
Push Press
225 x 3 these felt good, I really gotta start working some more push press after I strict press.

Side Raises
4 x 10

Band Pull aparts
4 x 10

Deadlifts
Just worked up to 425 x  1 and stopped.

Lat Pulldowns
15,12,10,10

Shrugs
4 x 8

Conditioning hell
Prowler push low handle 40 ft, high handle 40ft 400lbs, Sledge swings x 10 each arm, KB snatches x 5 each arm. x 3

Overall it was a fun night.

Jesse

Quad Cities Strongman writeup

Going into this contest I was very nervous, been a long time since I had competed. Ended up making weight no problem actually weighed in 3.5lbs under the limit(Dammit could have been eating.) The morning of the contest I was a nervous mess, thought I was gonna puke, but the worst was my legs were like jello.

1st event Axle clean and press 220lbs
Ended up getting 6 reps, just couldn't get stable and had terrible leg drive. Still not terrible and good for 2nd place.

2nd Event Car Hold(the one that bit me in the ass)
So I made a horrible mistake and taped my fingers and thumb so I could hook grip the handles and not worry about tearing my thumb in half. Well this was just fucking stupid on my part the minute I picked up the car the tape started slipping and I was fighting the tape not the handles. 9.xx last place.

3rd event 12" height deadlift 455lbs for reps, up and down call
Ended up getting 11 reps for a nice PR, was really happy about this event.

4th Event Arm Over Arm truck pull 80'
This event turned more into a who knew how to do it better than about strength, I wish I would have realized how light it was as I would have just used my arms instead of my whole body which slowed me down and caused a bunch of slack. Oh well 34.xx 3rd place.

5th Event 270 stone over 48" bar
Got going and nailed out 9 reps 1st place.

Ended up finishing in 3rd, screwing up the car DL cost me, live and learn. It felt good to get out there again and I really hope next year I can do about 3-4 competitions.

Jesse