Deadlift and upperback workout

Deadlifts
135 x 3 x 2 sets
245 x 3
305 x 3
375 x 1
425 x 1
475 x 1
525 x 2 Hell yeah, most I have pulled in a long time. Very happy about this.

Bent Over rows
135 x 5
225 x 5
275 x 5
295 x 5
320 x 5 PR

DB rows
80s x 10,12,15

Chuck V pulldowns
5 x 15

Eagle Loop pulldowns
5 x 10

Eagle Loop Shrugs
3 x 5

Low Bar Prowler pushes
200lbs x 5 sets of 60'

Fallouts
2 x 10

Jesse

Great night, feels good to getting my strength back.

Past couple of workouts

Friday I decided it was time for a deload day, really needed it my knees were killing me. I got a new barbell and wanted to break it in.

1 handed deadlifts
235 x 1 both
285 x 1 both
300 x 1 both
345 x 1 both
385 x 1 just LH
400 x miss

Prowler Pushes
200lbs x 8 sets of

45 degree hypers
3 x 10

Ab work
3 x 10

Sunday
I totally went off plan today and I really wish I wouldn't have. It happens though.

Strict Presses/Push Jerk combo
75 x 2 and 2
95 x 2 and 2
115 x 2 and 2
135 x 2 and 2
155 x 2 and 2
175 x 2 and 2
195 x 2 and 2
215 x 2 and 2
235 x 2 only push jerk

Farmers Walks
bunch of picks to warmup
320 per hand x maybe 8 feet, my grip was gone, total body shutdown

Keg Load over 48" bar
220 keg x 10 reps

Keg Carry at hip
290# keg x 80'

Shoulder accessory work

That was it, mowed yard, worked on some projects and then took a 2 hour nap.

Jesse

Log Pressing and upperbody

Was a little later than usual doing my workout as I had got lucky and got a really good deal on some old York 100# plates. Went and picked them up and it took me 1.5 hours to get it all done.

My gym is really coming around and I can't wait to spend some time getting it more organized.

Log Press viper style.

140 x 3
160 x 3
180 x 3
202.5 x 10 PR
This fucking sucked balls, but I wanted to get 10.

Close grip bench
215 x 3
245 x 3
275 x 3
My bench sucks right now, but who cares.

Rolling DB extensions
5 x 10

Pullups
10 x 3

Jump Roping
500 jumps

Band Extensions
10 x 10

2" Vbar
Lots of volume, my forearms were killing me.

Grippers.

Good night overall. Can't complain.

Jesse

Deadlifts

Tonight called for a deadlifts for a sets of 8 - 10 reps. I have been doing all my deadlifts dead stop each rep, this makes me a lot harder and I hope will carry over to a bigger deadlift this year.

Deadlifts
135 x 5 x 2
225 x 3
315 x 3
405 x 1 almost had this dbl overhand no hook, pathetic.
425 x 8 felt good, left hammy was a little tight but I pushed through.

Bent Over rows
3 x 5

Chest Supported rows
5 x 10

Seated rows
9 x 10

Band Rows
5 x 10

Shrugs
5 x 10

Weighted abs
3 x 10

1" Vbar
204 x 3 RH 224 x 2 LH both PRs.

Overall not a bad night.

Jesse

Strongman Sunday

Slept great the night before but I took forever to wake up, there wasn't enough caffeine to get me going. But once I got warmed up things started clicking.

Strict Press
95 x 3
125 x 3
145 x 3
165 x 3
185 x 3
205 x 3
Push Press
230 x 4 should have had 5 so close
250 x 1
262 x million misses that were really close, I should had this but I just kept fucking up every attempt.

Farmers Walks
280 each hand x 2 sets of 80'
Not bad, but I could have moved faster.

Stones
330 x 1
Took me a couple attempts to remember how to pick it up, once I did I didn't want to touch the damn thing again.

Keg Carry at hip
220 keg x 2 sets of 160'
Holy shit this sucked

Abs
grip work

Overall I am pleased with today, things seem to be on the right track.

Jesse

Good lower body day

Wasn't sure how today's workout was gonna go, I got a lot of sleep and ate a lot of food hoping to speed up some recovery. Decided just to do a nice 3 reps on the squat. Decided on around 90ish percent of what I did last month.

Back Squats
135 x 5 x 2 sets
185 x 3
225 x 3
275 x 3 added belt
315 x 1
345 x 3 easy and super deep. Decided to stop here, these felt good and I wanted to end my squats on a good note.

Leg Extensions
can't remember

Box jumps to 30"
3 x 5

Abs
4 sets

Nice quick workout, plus Gabby lifted with me which made it that much better.

Jesse

Shit tastic upperbody night.

Been a rough week, sleep has been horrible, and work has been busy. I don't have a hard job, but it does wear me down when I am working open to closes. Money has been good though, so that I appreciate.

I felt good for todays workout but that was just a feeling I guess.

Log press
Lets just say these sucked and leave it at that. Needed a deload on them anyway.

Close grip bench
195 x 5
225 x 5
255 x 5
These felt crappy also, no drive.

Ring extensions
5 x 10

Ring pushups
50 reps

Band pushdowns
100 reps

Grip.

That was it, supposed to do a heavier squat tomorrow, but if I still feel tired, I will skip it, better to let my body rest for sunday.

Jesse

Dynamic deadlift workout, pretty much a deload day.

Lifted with my ladies today. They both had great nights.

Dynamic deads
295 x 2 x 8 sets
All sets felt good, took tell about 4 sets before I felt explosive.

Chest supported rows
5 x 10

Fat bar DB rows
5 x 10

Sledgehammer swings supersetted with Jump Roping
10 each arm on sledge 100 on jump ropes x 3 sets

Alison set a volume PR on bench getting 85lbs x 5 x 5, she is still recovering from being sick so we took it easy on her deadlift workout and other stuff.

Gabby set 3 PRs
bench 55lbs x 6 reps
deadlift 134lbs x 3 reps and then 150lbs x 1 for an all time PR.

Great night.

Jesse

Thoughts on my training, what I plan on doing this year, and my goals.

So far this year my training seems spot on. I am using a combination of the Cube method and 5/3/1. I like the cube for my squat and deadlift but I know how to make my overhead work better with 5/3/1. So far I think its working, I have got some log PRs as of late and that is always good. My deadlift and squat are coming back and I hope to be getting the numbers I was hitting last year within the next couple of months.

I keep fighting the urge to want to lose weight, in reality this is fucking stupid. Some days I let what normal people think get in my head. Fuck them, I can be strong and still be in good cardio shape. Granted I could be eating healthier, but I am enjoying myself.

Right now I am pretty sure I know most of my strengths and weaknesses. I still have good loading ability, good foot speed on moving events. But my weaknesses are my legs, they need lots of work and they are what is giving out on me in the car deadlift, keg medley, and loading events for reps. But my squats are moving up, and I am hitting PRs weekly on the car DL, so things are on the right track.

Here are what meets I hope to do this year :
1. Gus Lohman Memorial
2. MacPherson Highland Games
3. Omaha Open Powerlifting meet

Goals for each meet :
Gus:
Top 3 in my weight class
Only real goal here.

Mac Games:
Top 3 in my class
again same goal

Omaha Open:
400+ shirted bench
600+ deadlift

Of these 3 the Omaha Open will be the hardest as I don't really train my bench and I will have to learn the shirt again.


Other Goals I have for this year.
1.Load my bitch of a 400# stone to 48"
2.300# press, this is something I have been chasing for a long time and there is no reason I shouldn't have gotten by now.
3.Bench 350 close grip, this will actually require me to bench more often.
4. Strict Press my bodyweight, I have come close, so close to this.
5. Deadlift over 600#s, I don't care if it is 601 lbs I will be happy with anything over 600 lbs.
6. Squat 400 lbs for reps, again something I should have been doing a long time ago.
I will probably add more things throughout the year, but for right now these are things I want to concentrate on.

Jesse

Strongman Sunday.

Strict Press
95 x 3
125 x 3
155 x 3
185 x 3
215 x 1
Push Press
217.5 x 6

Strict Press downset
135 x 10 x 2 sets

Farmers Walks
245 each hand x 80' x 4 sets
Good speed on all sets, but these wore me out for the rest of the workout.

Car Deadlift
13 reps PR

Keg Medley
270 and 220 keg x 80' each not as fast as I would have liked.
220 keg x 80'

Grip work

Paloff Presses
2 x 10 each side

Overall today was a good day, I think I am on the right track with my training. My pickup on the farmers felt light, which is good as this is a weak spot for me, hopefully this will carryover to the car DL. Definitely got to work on my leg strength and my conditioning though.

Jesse

Upperbody night and log pressing PR

Overall I felt shitty today, was very sore from Tuesday, but I had a number in mind today and I wanted to get it.

Log Press viper style
log x 5
140 x 2
180 x 2
210 x 2
240 x 2 PR I kept telling myself to get 2 reps, that is all I wanted, they felt really good also, but I gotta learn to push myself when I have more in me. I went for a 3rd rep but mentally I was drained.

The rest of my workout went kind of shitty.

Tried to do some incline log but I had no energy.

Incline DB presses
60s x 10 x 5 sets

Dips
I screwed up my wrist somehow only did 2 sets of 10 reps before I said fuck this.

Fat bar pushdowns
5 x 20

Tons of grip work

Bunch of jump roping.

Overall I think my training is on the right track. But I have to get my diet and cardio in order, been lazy with those 2 things and it is not helping me.

Jesse

Deadlifts and upperback

Got home and was really lacking motivation to train, so I said "Fuck this I am gonna go over and train at Omaha Barbell." This turned out to be a smart move.

Deadlifts
135 x 3 x 2 sets
225 x 3
315 x 3
405 x 3
475 x 3 all dead stop and felt good, this was my actual plan for today but I wanted more, decided to do a touch and go set.
505 x 5 most I have done in a long long long time. Big ego booster.

Chest supported row
10,10,10,10,15

DB rows
3 x 8

Lat Pulldowns
3 x 15

Decided to do some super yoke, short runs but it was still nice to do.
350 x 36 feet
530 x 36 feet
620 x 36 feet
710 x 36 feet called it here, this felt good and I have no reason to push it.

Inverted glute ham torture machine
2 sets of 10 reps, I really like this machine, kills my glutes and hamstrings.

Overall it was a great night and it really helped boost my confidence. But I am really gonna regret working my dbl shift tomorrow.

Jesse

Holy shit I am sore and tired, but it was a good day overall.

Strongman Sunday, overall my favorite day of the week. I was really fucking sore from my Friday workout, but I still managed a good day overall.

Push Presses, doing these with sore quads sucks nuts.
165 x 3
185 x 3
205 x 9 DAMMIT why does 10 reps always seem to allude me, oh well my leg drive was horrible so it is a good thing I can muscle them up.

Farmers Walks
260 each hand x 80 feet x 2 sets
These were good, slow pickup but fast feet, pretty normal for me.

Car DL simulator
600lbs x 9 reps PR but I still suck at this.

Keg Load over bar
250 keg x 7 reps decided to stop my lower back was not happy and I wasn't gonna fuck it up again.

Keg Carry medley
250/200 keg
80' each of them x 1 and then I was dead

Jump Roping
500 jumps

It was really a good day, everything seems to feel on track, just got to rest up this week.

Jesse

Past couple of workouts, some good, some bad, some stupid ideas.

Tuesday

I was really pumped up todays workout, but I knew on Sunday I had felt something pull in my lower back. Turns out I did.

Deads from the floor
135 x 3 x 2
225 x 3
315 x 3
405 x 1
475 x 1 stopped here I had hardly any pull out of the bottom and I don't wanna screw myself up more.

Decided to just do a bunch of lighter stuff

Bodyweight rows
5 x 10

Situps
5 x 15

45 degree hypers
4 x 10

Chest supported rows
4 x 10

That was it, went and saw a movie with the family. Heal up to fight another day.

Thursday
Pretty decent workout overall today. My wife had food poisoning the past couple days so I did not get much sleep. So I skipper yesterdays workout and rested up.

Log One Motion Presses
140 x 3
170 x 3
190 x 2
215 x 5 PR
Pretty happy overall about this, but I know I could have done more just didn't have the air, plus I had my belt on super tight to help with my back hurting. But can't complain about a PR

Close grip bench
225 x 3
250 x 2
280 x 4

Back Squat dynamic
235 x 3 x 8 sets

So then Mac had this grand ole stupid idea that we should do prowler, but do a suicide medley, I really hated him for this idea after I did it.

Prowler + 90lbs
suicide pushes 80ft low and high, 60 ft low and high, 40 ft low and high, 20 feet low and high for a grand total of 400 feet

Dips supersetted with fat bar pullups
5 on dips and 3 on pullups then do 50 jump ropes in between

Weighted abs
3 x 10
Plus more jump roping.

Not bad night, things seem to be on the right track.

Jesse