Day 205

I have today and tomorrow off work too. So I'm pumped about that. Got out and tried to get up some leaves. That was a big bust due to all the rain we've had this morning. Was going to train today, but I didn't get much sleep and I just decided to get a nap, and enjoy the day. We hung out with some friends this evening for a while and played some games. It was good to see some old faces. I got the best friends in the world.

Happy New Year!

Day 204

My wife and daughter slept in, I couldn't sleep. So I got up and had some daddy time this morning drinking coffee and building us a fire.  We sat and watched TV and were lazy all day. It was cold as the mischief outside so we weren't especially motivated to get out.

Later we did go pick up some supper at Wendy's and go out to Grand National to watch the Christmas light show.  It was fun.  We just spent time together. It was a great day. 

Day 203

Headed back home to Auburn this afternoon, and my niece joined us for the drive. We took our time... I've gotten to where I drive a lot slower that I used to, precious cargo, and there is too many idiots on the road. Just call me Old Man Zac.  

Day 202

Not much to report, got out with dad and piddled around town with some errands, the weather is just awful (cold and rainy) so more sitting around watching bad football and getting some reading done. 

Day 201

Took the drive from Hoover over to Vernon, My hometown. There is no place like home, everything seems to move at a slower pace and I'm thankful to spend some time with my folks.  Gonna sit by the fire and relax.

Day 200

Trained at the Hoover Rec Center, every gym stereotype was there, it makes me so thankful that I have my own place to train.

Squats
Bar x 5
135 x 3,3
225 x 2,2
315 x 2
365 x 2
405 x 1,1,1
315 x 3,3

Standing push press
Bar x a lot
135 x 8
185 x 3
205 x 3
225 x 3
235 x 1
245 x 1
225 x 3

Hammer strength high pull down
90 x 10
180 x 10
270 x 10
360 x 10

Db triceps ext
35 x 10
45 x 10,10

Day 199

Merry Christmas! Rebekah woke up super early (imagine that), I built a fire and we opened presents. Then the storms rolled in and we left to drive up 280 to Birmingham to visit my In-Laws. Hoping to get some training in while away. 

Day 198

Working most of the day, Merry Christmas Eve to me. We still had time to build a fire this evening, and salvage a little Christmas cheer. I sure so have a little girl that is excited about tomorrow morning.

Day 197

Got up early, glad I didn't have to work today. Drank a little coffee, then church with the family. Got a nap in this afternoon, and then me and the little girl went to Tractor Supply to look for last minute gifts for Paw Paw. Didn't find one but I did find some horseshoes to give a try at bending. My beautiful bride fixed a big fancy Christmas dinner, a day early because I have to work tomorrow.  It was delicious!

Day 196

Had to work today, so there is that.  Gonna try and get some rest this evening, looking forward to Christmas.

Day 195

Deadlift
bar x 5
135 x 5
225 x 3
315 x 2
365 x 1
405 x 1
455 x 1
500 x 1
545 x 1
575 x 1
-just a nice little progression to my contest opener, the weather was cold and I wanted to take my time and I tried to pull the 575 with no emotion, it grinded a little bit more than I would have liked, but hey, I'm losing weigh and maintaining a deadlift so I can't complain.

Keg Carry
150lbs. x 150ft w/ 4 turns
240lbs. x 120 w/ 3 turns and then a rest and carried it back to the place we keep it. another 40ft.

Bench press
bar x 10
135 x 10
225 x 5
245 x 5
275 x 2
300 x 2,1 ( I wanted to do several sets with 300 for full pause doubles, but on my second set I had some pain in my left elbow and got that tendinitis feeling, and so i called it quits)

70lb kettlebell throws for height. x two handed 3 swings and a throw x 3
Got pretty good height on these. Really felt like I was letting them sail and get that "long" feeling I hear throwers talk about. But on my 3rd throw i got a sharp pain in my left buttcheek and so I called it a day here too

Shrugs 405 x 25 x 2

Barbell Rows 225 x lightening shot throw my left elbow when I tried these, went home for some grub and some Christmas rest.

Day 194

Took too long a nap after work today. Then took the family and my niece Georgia to see some Christmas lights, we ate at Jack's, and I got a big 'ole hamburger.  I did get the chance to weigh today and I weighed in at 299lbs. haven't been in the 200s in a long time, still a long way to go.

Day 193

Log Press (clean once)
empty x 5
155 x 5
205 x 3
225 x 4,3 ( just did 2 sets of as many as I could)

Barbell Press
115 x 10 (strict)
165 x 10 (strict)
215 x 4

Standing Axle Lockouts
218 x 1
228 x 1
238 x 1
248 x 1

Rope Pulldowns
208 x 17,17,12 (just went for as many as I could do)

To press a lot, you have to press a lot, or so I've been told.  My new strategy on pressing day is to just press til you can't press no more.

Day 192

Today was an especially crappy day...  I can't really begin to describe it 99% was work related, but I try to refrain from even mentioning the "w" word.

Whole family took a nap then went outside to play, that lasted about ten minutes, but then my sweetie made some tacos and we let the little girl swim and play in the hot tub.  It was a good night. 

Day 191

Stone Trainer
100 x 5
145 x 5
190 x 5 x 3
(I lightened up on these, my left elbow is giving me fits, so I kept it easy this week.)

Squat
135 x 5
225 x 3
315 x 2 x 6 (30 sec rest b/w sets)

Standing Calf Raise w/ barbell
225 x 12 x 4

Log Press (strict/speed)
135 x 3 x 8

Wrist Roller
90lbs x 4 sets

The weather kept me from throwing the kettlebell so I'll move that to Friday. This left elbow thing has got me down.  But in the word's of Shug Jordan "Dammit anyway!"  I'll compete in January, I don't care if it is from a wheelchair.

Day 190

Church, home, cooked lunch, nap, Sunday School Christmas party, wore out... Night, Night.

Day 189

Aubie says "Merry Christmas"

Went to a Christmas parade with the little lady..  It was... Very Long.

 Then came home and helped with a few chores.

About 2pm we went and watched friend and ABBC member Ben Steele get married to his honey.  He had a great spread at the reception.  All bets were off on the diet once I saw all the treats. I did opt for water over sweet tea... So there you go.

Got a short nap, and then Allison's sister came in for a visit.  It's been a busy but fun weekend so far.

Day 188

Went and did a little Christmas shopping this morning and then had lunch at our favorite mexican place. Went to the gym this afternoon, it went something like this.

deadlift 245 x 3,3
335 x 2,2
425 x 2
475 x 1
525 x 2
425 x 3 x 3

Keg Carry
150lb. x 90ft. (turn at halfway)
240lbs x ditto
240lbs. x ditto

Bench Press
135 x 10
185 x 10
225 x 10
275 x 5,5

Pulldowns
165 x 10,10

light curls on the bad arm. x 25lb DB

Day 187

Took tomorrow off work since we are slow, looking forward to a 3 day weekend with the family. Built a fire in the fireplace, which is very therapeutic for me. Glad to sleep in a little in the morning. 

Day 186

Log Press
empty warmup
155 x 3,3
205 x 1
225 x 1
245 x 2 (cleaned both reps)
205 x 6, 4 (clean once)

Axle lockouts
86 x a few
152 x a lot (can't remember)
218 x some
238 x a couple
I honestly can't remember I just went from can to can't

Barbell strict press/push jerks (all in the same set, tried to break it up half and half
135 x 6,6
185 x 3,3
205 x 2, 2
225 x 1pj and fail in sp

My goal today was to get my numbers on the log press, and then exhaust my shoulders and triceps with as much pressing as I could stand.  I didn't have time for the upper back work I wanted to do, but it was good to focus on just one thing.

My old left elbow injury has come back around and now I'm having pain doing any curling exercise. I fully expect the bicep to detach any time now.

Day 185

Had to work a little late today, then the family went and had supper with our 95 year old neighbor. She can make some mean spaghetti...  It wasn't a backload day, but I just couldn't help myself, I tanked up.  Oh well, I'll get back on the wagon with the diet tomorrow. 

Day 184

Stone trainer
100 x 5
145 x 5
190 x 5

(no tacky)
210 stone x 5
240 stone x 5,3

Then I made this plate stone trainer thing with the plates standing vertical and the bottom plate was a plate with handles. So I would grab the bottom plate by the handle, hug all the other plates to my chest and then extend up like a stone load. Very similar to the bumper plate loaded stone trainer but the handles on the bottom help me work on extension and give better grip.

Anyway, this working up to 275 for a couple of singles.

Pulldowns using fat rope 198 x 10,10,10,15

Wore out.

Day 183

Skipped Sunday School, went to big church. That was good. Then Me and Rebekah played with the dog while mommy took a nap. Also got to take some stones to the gym. One of them got loose on the trip over and almost broke the back gate of my trailer. So that was fun.

Now catching up on a little Sunday Night Football and getting ready for the work week.

G'night!

Day 182

Great night sleep, watched cartoons with the little one, then got outside and cut down a few magnolia trees, still so much back yard cleaning out to do. It was good GPP dragging all that stuff to the road.  Then mommy went shopping while Rebekah and I went on a walk, and fixed some lunch.  Top it off with a long nap and some Christmas present wrapping. It was a good day.  

Day 181

Lots of distractions at the gym today. I think I train much better alone, I think I focus better. Anyway.

Squat
135 x 5
225 x 5
315 x 3
365 x 2
405 x 2

Deadlift
315 x 2
405 x 2
455 x 2
500 x 2
425 x 2,2,2

Bench (close grip, pause reps)
135 x ?
185
255 x a bunch x a couple sets
275 x 3 x 3

Lat Pulldown
198 x 12,12,12

Day 180

Took the family out to Chick-Fil-A for dinner. I ate two chicken sandwiches dripping with Polynesian sauce...  It was mighty tasty. Rebekah had to hug the cow mascot several times. I think she is proud that she has conquered her fear giant cow macots...

Day 179

Log Clean and press every rep
warmup x a lot
155 x 3
185 x 3
225 x 1
235 x 2,2

Biceps were still cooked from stone trainer on Monday, lots of pain, so I was glad to just get my numbers on this

Barbell push press from rack

bar x a lot
135 x 5,5
Add 1 set of chains
135 x 5
155 x 3
175 x 3,3,3,3
135 x ? (just went until i quit)


"to press a lot, you have to press a lot" - somebody a long time ago

Day 178

Biceps are cooked from yesterday.  Came straight home from work and my wife and I took the little lady the Dr., No ear infection thankfully, but still not feeling too good. We stopped off at Sonic for a little treat wich seemed to help.

Day 177

Stone Trainer (going for a max)
115 x 5
150 x 5
195 x 3
205 x 1
225 x 1
245 x 1
260 x miss, almost, almost

Front Squat
135 x 3,3
225 x 2
255 x 1
245 x 5,3,3

Narrow Grip Pulldown
175 x 12,12,12

70 Kettlebell Throw
x  9 (3 swings and a throw, 3 throws w/ two hands, 3 throws with right, 2 w/ left)

Hoo! I'm tired.

Day 176

Went to Sunday School and skipped out on Big Church. Got a short nap in, and did some playing around outside. We got two, yes TWO Christmas trees put up, lighted, and decorated.  It was a good day. Glad Christmas is coming.

Day 175

Great day with family and friends, had some people over to watch the SEC Championship game. Got a few chores done and enjoyed the beatutiful weather. 

Day 174

AM body weight = 302lbs.
BP = I forgot

Squat
bar x 5
135 x 5
225 x 3
315 x 2
365 x 1
405 x 1,1 (cut these real deep)

Deadlift
245 x 2
335 x 2
425 x 1
515 x 1
565 x 1 and miss, rest, miss again (this set was supposed to be a double, just didn't have the strength, a little bit of weight loss kill my deadlift)

Bench Press
bar x a lot
135 x 10
225 x 8
275 x 3
295 x 1
315 x 1
-add chains
close grip
225 x 3 x 3

Snatch High Pulls
225 x 5 x 3

- This was a good training session despite some distractions. I think the cooler weather is definitely helping me get more volume in without feeling exhausted. I felt like I could have gone all day.

-I can tell the 10lbs or so I have lost have negatively affected my strength, esp. in the deadlift, but that is just how it's going to be. I've got to lose some weight and get healthy before I can build back up. 

Day 173

Took my little Girl to Chick-fil-a and then to the pet store for a little evening out with daddy.  We had fun and even got a new tag for Gracie the wonder dog. No training, going to hit it hard tomorrow. 

Day 172

Log Press
empty x warmup
155 x 3, 3 (clean each rep on all sets)
205 x 3
225 x 2,2,2

Barbell Press (some strict, some not)
185 x 5
205 x 3
235 x 3

add 1 set of chains
185 x 1 (woo, too heavy)
115 x 3,3,3,3,3

narrow grip pulldown
177 x 20, 20

Day 171

Didn't do too much, went to take care of some business at the courthouse and then took the family out for a good dinner. No training and unfortunately no nap today.

Day 170

Stone trainer
145 x 5
190 x 5
240 stone no tacky x 5

front squat
135 x 3
225 x 1
240 x 5,5

70lb kettlebell throw (did 3 swings and a throw as high as I could, used two hands)
x 5 throws

Day 169

Worked my tail off today, No Nap. Just work, Lots of work.

Nothing fun about today. Work.

Day 168

49-0...

Drove back from the In-Laws while letting Rod Bramblett let me down easy on the Iron Bowl smashing Auburn took.  But, oh well, we'll always have 2010...

Day 167

Had to work today, no training.  Drove up to my In-Laws house after work to pick up my two beautiful blondes and spend the night, it's good to be with family.

Day 166

Happy Thanksgiving!

Ate until I hurt at my cousins house. It was a GREAT DAY!

Day 165

Great day in my hometown with my family, Rebekah got to play with her cousins all day and it was just a perfect day.  It is great to be home.

Day 164

Work this morning and drove up to my parents house in Vernon, AL.  I love being in the slow paced town that I called home for so many years. 

Day 163

Stone Trainer
100 x 5
145 x 5
180 x 5

240 lb. stone x 4,4

front squat 235 x 5,5

axle overhead lockouts
145 + 1 set of chains x 3,3,3,3,3

Day 162

Church and a nap. Then a little playing outside, all in all a great day. 

Day 161

Pulled my stones out of the mold only to discover that my 330lber separated and created this mishapen egg of an atlas stone, what a great waste of 20$ in premium concrete.  That is how my day started and it didn't get much better. At least Auburn won...

Day 160

Squats
bar x 5
135 x 5
225 x 5
315 x 5
365 x 1
405 x 1

Deadlift
245 x 3
335 x 3
425 x 3
525 x 3 (belt so loose that I got nothing out of it, practically belt-less)

Snatch High Pulls
225 x 5,5,5

Narrow Grip pulldowns
222 x 8,8,8

Shrugs
385 x 25,25

Lost a little weight with carb-backloading and already my belt is very loose, it's crazy how fast I can drop the initial few pounds.

Day 159

Great day, a short nap and then off to Storybook Farms for a little fall festival.  Went on a hayride with Aubie. It was a great day, my daughter had a great time!

Day 158

Log Press (clean once)
empty x infinity
155 x 3
205 x 2
225 x 2
250 x 2

Swiss bar overhead lockouts
111 x 5
177 x 5
197 x 5
217 x 5

Bench Press (close grip)
225 x 8
250 x 5,4

Lat pulldown
205 x 15, 15, 15

Day 157

Stone trainer
125 x 5
150 x 5
185 x 5

240 stone (no tacky)
3 x 4

front squat
135 x 5
205 x 1
230 x 5,5

sledgehammer to tire 4 sets of 25 swings. 

Day 156

Rainy and stormy today, plus I had to work some later in the evening. I decided not to work out this afternoon. I did get a nap in and promptly had to go back to work a while in the evening.  Crappy night. 

Day 155

Great day at church. God in His mercy has been so gracious to me I cannot begin to express it in words. Got a nap and then we went to a nearby park as a family.  I am truly blessed. 

Day 154

Went and ran a few errands, bought my concrete to make a 210 and 330lb. stone.  Got that mixed up and poured today. Then watch Texas A&M beat Alabama (Gig 'em!) then watched my beloved Auburn tigers get beat down by Georgia... One day we'll be good again. 

Day 153

Squat
135 x 5
225 x 5
315 x 3
365 x 3
385 x 3
lots of stretching of a tight back in between sets

deadlift
425 x 2 x 5

close grip pulldown
198 x 10,10,10

Day 152

Hung out at home, got a nap in, carb back loading is getting better/easier, not much to report. 

Day 151

Log press
empty x warmup
155 x 3,3
175 x 3 x 5

Bench
225 x 10, narrow grip
255 x 8 medium grip
275 x 5 extra medium grip

push jerks
205 x 5
225 x 3,3

lat pulldown
198 x 10,10,10

band pushdowns x 2 sets

Day 150

Just punching the clock today, work, home, play with the little lady. It rained a little which put a damper on todays events.  Also, I am absolutely hating it getting dark so early. Come quickly summer.

Day 149

Stone trainer
115 x 5
150 x 5
185 x 5

240 stone x 8 singles, biceps were still a little sore from last week, plus I started carb backloading today to drop a few pounds, didn't have much gas in the tank.

front squat
135 x 5
225 x 5,5

Lat pulldown x 3 sets

weight: 307lbs.
BP: 120/65

Day 148

A rainy day, we're all messed up from the time change, went to Sunday School, and came home for some NFL and nap.

Today is Orphan Sunday, and that means a lot to me. Went back to Church this evening for corporate prayer over the global orphan crisis that is happening right now. What a heavy burden to me.

Day 147

Well, Auburn finally got a win against New Mexico State.  Finally...

I got out today and got my two stone molds prepped for pouring, got everything set just right so all I have to do is mix and pour.  The time and effort of making stones is all in the prep, the pouring is really easy.

Day 146

12" deadlift against short bands
bar x 5
135 x 5
185 x 3
275 x 3
325 x 3
365 x 3(the set up on these made it a challenge, lots of band tension)

snatch grip high pulls
135 x 5
225 x 5 x 3

Walking lunges w/ no weight, cause let's face it I weigh enough 3 x 10

Sledge Hammer on Tire 25 x 4 close spaced sets

Shrugs 315 x 25, 25

Day 145

Log Strict Press
135 x 5
205 x 3 x 3

Axle overhead lockouts
110 x 3
176 x 2
226 x 1
251 x 1
256 x 1
261 x 1
266 x fail

Bench Press
135 x 5
225 x 5
275 x 5
285 x 5
300 x 3

Band pushdowns x what a waste of time

Lat Pulldown x 132 x 15,15

Day 144

No training today, got a nap on the couch.  Then we went Trick-Or-Treating and got more candy...  Man, I'm glad to have all this Halloween business behind me.

Day 143

Stone trainer
100 x 5
135 x 5
180 x 5
200 x 5

240lb stone (no tacky) x 2 x 5

lat pulldown
198 x 8 x 3


Then this evening we went to the fall festival at church. Rebekah got dressed up as Super Girl. we ate hotdogs, bounced in bouncy houses and got a pile of candy. It was a good night and I am worn out.

Day 142

Had the whole day off work, got my family seen off back to Charlotte/Vernon. The house sure is quiet now with all the kids gone. I think my little girl misses her cousins, she had a blast playing with them. Training and work tomorrow.

Day 141

Spent the whole day with all my crazy family. Played with the neices and nephews, had a great time.  Then got to go on another date with my sweetheart for her Birthday.  Got a nap in too.

Day 140

Went to watch the AU vs. Texas A&M game...  Auburn got the crap beat out of them. You could literally see the quit in our team after the aTm scored the second time.... But we still had a great night and enjoyed spending time with my lovely bride.

Day 139

Family came in town for the Texas A&M / Auburn game. Took a day off work, looking forward to a good weekend. 

Day 138

Bench
bar x 10
135 x 3,3
225 x 3,3
275 x 1
295 x 1
315 x 1
320 x 1
325 x 1
330 x 1,1, fail

Overhead axle lockouts
110 x 5
200 x 2
220 x 1
225 x 1
230 x 1
235 x 1
240 x 1
245 x 1

Went and got a steak at the local country steakhouse...  you Yankees don't know what you're missing.

Day 137

Took a nap, back is feeling better after all the mobility work. So that's something. Maybe things are picking up.

Day 136

Squat
bar x 10
135 x 3,3
225 x 3,3
315 x 3,3,3

Low back killing me, lots of mobility work, stretching and warming up between sets, it helped. 

Day 135

Had to change a flat tire on my car in the parking lot at work.  Back killing me, no training.

Day 134

Skipped Church, took the long drive back home. A good weekend was had by all.

Day 133

Watched Auburn get manhandled by Vanderbilt, so there is that.  Did get to go by the Play it again Sports in Hoover and found some gems, didn't buy any, but it's good to know that stuff is still out there. Got a nap in, back still gooched.

Day 132

Took the long drive up I65 to my In-Laws for a little R&R.  Gonna eat good and celebrate my wife's birthday with her folks.

Day 131

I was supposed to go and deadlift a poop ton today, but my lower back is clamped up and absolutely killing me. So I flat out skipped training today and took a nap, and rested on a heating pad for a little while.


I can only go heavy for about 3 weeks and then my body is going to tell me to back off... It's almost like I should plan to back off....

Day 130

Shoulder warmup with bands broom stick and light overhead presses x 10 minutes

Bench
bar x 3 x 3
135 x 3 x 3
225 x 2 x 2
275 x 1
295 x 1
315 x 2
 bit of a deload this week

strict OH press
185 x 5 x 3

pullups x 4,3,3,3,3

Day 129

More yard work, then me and the monkey went to Chick-fil-a while mom had some Sunday School friends over for a baby shower.  Now I'm wore out. Night Night.

Day 128

Squat (in chucks, which I guess for now is what is best)
bar x warmup
135 x 5
225 x 5
315 x 2
365 x 1
425 x 2 (I'm tried to bury these, but I'll have to video my depth because I think I'm gonna red light myself)
350 x 3 x 6

Lots of stretching and loosening up between sets. Could barely walk right into the gym and then I do all this, amazing what barbell squats can do for you. I'll be back to not being able to walk tomorrow.

Day 127

Church then a relaxing afternoon with the family, we played outside and I got a little yard work done in the front yard. Trying to keep a heating pad on my low back, can't believe I have to squat tomorrow. Still feel like I got run over by an elephant.

Day 126

Walked around like a cripple at the Pumkin Patch with my wife and little girl. I swear there were times where I had to take my time walking and standing up because I was so stove up.

Got home just in time to watch Auburn collapse onto itself while playing Ole Miss. Then took a nap and relaxed the rest of the day. Good Lord I'm sore.

Day 125

Deadlift
bar x warmups
135 x 5
225 x 3
315 x 2
405 x 1
475 x 1
510 x 2
445 x 3 x 8

Used straps on the triples for 8 sets, back is toast, trying to work through it. We'll see.

Day 124

Got a nap, played outside with the girl, all in all it was a good day, nothing to speak of.

Day 123

Shoulder warmup x 10 minutes (bands, light presses, ect.)

Bench
135 x 5
225 x 1,1
275 x 1
295 x 1
315 x 1
325 x 1
330 x 1(Stricty McStricterton)

Strict standing press
135 x 5
205 x 3
225 x 2,2

Pullups
3 x 5

Band triceps
1 big set

Day 122

Squats
bar x 5
135 x 5
225 x 3
315 x 2
405 x 2
325 x 3 x 8

Standing barbell calf raise
315 x 10 x 2

Day 121

Been a little sick all weekend, and felt like crap today, decided to skip the squats and get a nap and try and rest up.  Tomorrow we squat.

Day 120

Got my hot tub cleaned out and put fresh water in it. Didn't get to go to church this morning, had to work a little bit. Squatting tomorrow, looking forward to it.

Day 119

Auburn lost to Arkansas.... Pretty much sums up my day. Thankful that it's just football. Oh well, at least my Saturdays are freed up.

Day 118

Worked late, just glad to be home, looking forward to some rest and relaxation until Monday.  

Day 117

Deadlift
Bar x warmup
225 x 3 x 2
315 x 1,1
405 x 1
480 x 2
385 x 3 x 8

Played around with different grips, hook grip is too unreliable when the weights get heavy, will likely go with alternating grip for contest.

Day 116

Bench press
Lots of shoulder warmup and stretching w/ bands and broomstick.
Bar x 2 sets
135 x 3 x 2
225 x 2 x 2
275 x 1
295 x 1
310 x 1
325 x 3 singles all commands super strict

Strict barbell press from racks
135 x 5
205 x 5 x 3

Lat pulldown
198 x several sets x varied grip

Band triceps x 3 sets

Day 115

Long hard day at work, legs are so much more sore than they should be after yesterday. Onward and upward.

Day 114

Squat (getting all Ed Coan in the hizzle)
bar x 5
135 x 5
225 x 5
315 x 2
345 x 1
375 x 2
300 x 3 x 8

Calf raise
275 x 10, 10

Day 113

Church, nap, then spent the afternoon with my little girl playing in the back yard. I was able to take my 300lb. stone out of the mold. It looks great. 

Day 112

Spent the morning in the park at a friend's daughter's birthday party. We ate cake, we played, we had a good time.  Naps were taken and it was a good day. 

Day 111

Made it back to the gym, finally.

overhead squats
broomstick x 5
bar x 5
95 x 3
115 x 3
135 x 3
155 x 3

Front Squat
205 x 3
255 x 1 then it slipped off my shoulders b/c I didn't have my clean grip right
255 x 2
275 x 3

Deadlift
335 x 1,1,1 (varied grips)
415 x 1,1 (ditto)
495 x 1 (hook)
515 x 1 (alt. grip)
585 x 1 (alt. grip), x 1 (hook grip)

Then I tried some barbell hip/glute bridge exercises(barbell humping)....  Too fat to get under the bar properly, pretty sure I have a bar bruise near my nether regions... that stuff is for the birds...  

Day 110

Work, Work, Work!  It's kicking my tail. I did get a nap in this afternoon. Then me and my little lady had movie night complete with popcorn and watched Chicken Run, while mom went and shared the testimony of God's faithfulness to us during our adoption.  I am surely blessed with the most wonderful family in the world.  Back to training tomorrow.

Day 109

More plumbing issues and a stressed out wife, couldn't train today, needed to take care of some family obligations and help watched my little girl while my wife prepared her talk she's giving at a Ladie's Dinner at Church.

We did walk down to the park with my nephew and throw the football and play some, it turned into a good afternoon.

Day 108

Worked has been kicking my tail, plus dealing with plumbers on some plumbing issues has worn me out.  Got to play outside with my little girl, hung out with the dog and helped my wife clean up the garage.  It was a productive day, need some good sleep.

Day 107

Pause Squats
bar x 5
135 x 5
225 x 5
315 x 2
345 x 2
365 x 2,2,2
All with long pauses below parallel, read once that Ed Coan did these regularly, I think they achieve the same goal as Anderson squats

18" box squat ( just to put a little weight on my back)
405 x 1, 455 x 1, 475 x 1

Speed Deadlift
315 x 1
405 x 1,1,1,1,1 (all hook grip)

Bench
bar x a lot
135 x 5
225 x 3
275 x 2
320 x 1,1,1 (competition reps)

Nice and cool at the gym, it's getting strongman weather.

Day 106

Good morning at church, then lunch and a nap. Spent the rest of the afternoon mixing concrete and water and pouring a (hopefully) beautiful ~300lb. 20" atlas stone into my new mold, I am pumped, hope it turns out good. Now just catching some Sunday night football and going to bed soon. 

Day 105

Prepped one of my new stone molds for pouring, gonna put a basketball in the middle of it. Then went and tailgated at my sister's house down the street before the Auburn/LSU game. My Auburn Tigers put up one heck of a fight, but just couldn't pull it off. It was a good game though. 

Day 104

Squat
bar x 5
135 x 5
225 x 3
315 x 2
365 x 1
405 x 1 (buried it super deep)
425 x 1 (ditto)
these were really warmups  for rack pulls

15" rack pulls
135 x 3
225 x 3
315 x 3 (hook grip from here on, unless noted otherwise)
405 x 2
495 x 1,1
561 x 1
611 x 1(reverse grip, couldn't take hook anymore)
637 x 1(straps)

Bench
bar and 135 as uze
225 x 5,5
285 x 5,5,5 (varied grips, last set shoulder width for both)

Shrugs
495 x 20,20

Day 103

Went to a friend's son's birthday party at Chick-fil-A. We had a good time, I felt like a grown up, as our kids played together. Can't believe I'm a parent sometimes. 

Back is feeling good, gym tomorrow.

Day 102

Work took it out of me today, did get to eat lunch with my girls. It was a good day, but no training, just need to chill.

Day 101

Low back is still clamped up, may have to miss tomorrow, this is going to be a busy week, sometimes family obligations just have to win. 

Day 100

Low back was still clamped up on me, was supposed to squat to heavy singles today, but had a change of plans. Plus it feels like I've got someone stabbing an ice pick under my left scapula... whatever that is about...

Lots of shoulder warmup and stretching with bands x several minutes
stretching with broom handles x a few more


bench
bar x 8,8,8
135 x 5,5
225 x 5
275 x 1
295 x 1
305 x 1
315 x 4 singles (all strict contest reps, very easy and fast, hoping for upwards of 350 at PL meet)

low cable row, wide grip
90 x 10
110 x 10
130 x 10
150 x 10

overhead ez bar triceps x 2 sets

Day 99

Church and a nap. Ran to Home Depot this afternoon and got some quickrete 5000 for the stone I'm going to pour here in a few days.

Day 98

Took my little girl to her first Auburn Football game. Thankfully they won by the skin of their teeth. We had a great time. Made it all the way through halftime, but the heat was just killer, came back home and watched it on TV.

Day 97

Squats
bar x 5
135 x 5
225 x 5
315 x 5,5
went back to squatting in chucks, honestly I think it suits me the best.

Speed Deadlift (all hook grip)
315 x 3
381 x 3
447 x 5 singles

Bench Press
225 x 8,8
275 x 6,6 (one set close grip, one set wide grip)

Lat pulldown
222 x 6,6,6,6

Barbell Row
225 x 8,8

Whisman Power Shrugs of Powerfulness
315 x eleventy billion
405 x 20, 20

Day 96

Just another day.

Day 95

Was supposed to go do some light training today, but  my back is all clamped up. I decided to just take a nap and finish some yard work and hang out with family.

Day 94

My new stone molds came in today, looking forward to getting them poured. Today was a rest day, did some light yard work, took a nap, ect.

Day 93

Squat
bar x 5
135 x 5
225 x 3
315 x 2
365 x 1
405 x 1
425 x 1(I'm red lighting myself on depth, just didn't have it today)
365 x 3 x 2

Anderson Squats (bottom up off pins, deep)
225 x 5
245 x 5
275 x 5

Bench
bar x 2 sets
135 x 3,3
225 x 2
(all comands from here, super strict)
275 x 1
295 x 1
305 x 1
315 x 1
320 x 1
325 x 1

Strict Standing Barbell Press (close grip)
190 x 7, 5, 4  (did three sets of all I could do)

Barbell Rows
265 x 5,5,5

Day 92

Church then took my youngin' horseback riding. She had a blast.

Day 91

Had some folks over to watch the game...  Auburn isn't very good. Otherwise it was a great day.

Day 90

Bench (tried to put a little speed on these)
bar x 2 sets
135 x 2 sets
225 x 3,3
275 x 2 x 8
Shoulders were a little tired from Wed. Log Press attempts, so I just tried to work on bar speed and technique

Standing Overhead Axle lockouts
218 x 5 x 4

Deadlift (all hook grip until last set)
245 x 3
335 x 2
425 x 1,2
515 x 2
565 x 2 (used straps, thumbs chewed up) (all reps were dead stop, none of this tap and go crap)

BamaStrongman Stanford Roll Tide Power Shrugs of Destruction
335 x 12
425 x 12
515 x 15

wish I had time for more but we had to go here for My little lady's first gymnastics class. She had a great time!

Day 89

Got a nap in and finished cutting up a tree, Good day!

Day 88

Log Press
empty x 5
155 x 3
205 x 1
245 x 1
280 x oh so close, I mean I should have had it
280 x no nearly as close as the first

300 x clean only
I really thought I had it, but a 10lb. PR was a little ambitious If I had gone to 275 I would have had it, and got a 5lb. PR, but I'll put some more work in and try and get it first of Oct.

Front Squat
135 x 3
205 x 2
255 x 2
280 x 3 x 2 (this was supposed to be a set of 5, but I just didn't have the gas)

Crappy day of training, August was a heavy month, I'm gonna increase the volume and lessen the intensity for Sept. and lay a little more foundation.

Day 87

First day back at work, ugh. Got a nap in, then cut a tree down. It was a successful day. 

Day 86

The rain ruined our afternoon plans for more pool fun, we all took naps. no training today.

Day 85

Got a good long nap in this afternoon and then went to the pool for a while. My Little Girl jumped of the diving board backwards, I was impressed.

Swam about 500meters, mostly slow crawl/doggie paddle/ frog kick style.

Day 84

Had a bunch of folks over to watch the Auburn game... We lost... Oh well it was still a fun night!

Day 83

Rack pulls against short bands, I just took a 3" block out from the speed pulls I did last week. so the bar height is around 12"
bar x 3
135 x 3
225 x 2
315 x 2
405 x 2
475 x 2(this felt just right, very heavy at the top)

The thing I like about deadlifting against bands is that it doesn't wear my out like standard deadlifts do.  I am strong off the floor, I need the work at the top, the bands give me that.

Bench
bar x warmup
145 x warmup
235 x 3
285 x 1
305 x 1,1,1  (long pauses, all commands, still feeling light, but taking my time, still getting pec twinges every now and then, injury free and stronger is the goal)

barbell rows
255 x 5 x 3

all I had time for, gonna rest hard this weekend

Day 82

Broke a pipe under the house trying to be super dad and set up the slip and slide...  Today was just a terrible day...  We went out to eat as a family, oh boy, glad to have this day behind me...

Day 81

Log Press
empty x 10
155 x 3
205 x 2
225 x 1
250 x 3 (went for 4 bur I was happy with 3 I just held it too long and "thought I can get another one", this felt light, almost went heavier, but I'm more concerned about getting my #s in, going for a PR next week 275 to 280)

overhead squats
broomstick x 5
bar x 5
115 x 3
135 x 3
155 x 3

Front Squat
205 x 5,5 (my wrists have been bothering me so I did these Zombie style with arms straight out in front, this was a deload week)

curls w/ empty bar 3 sets ~20 or so

Day 80

Nice long nap, more sore than usual, feeling the squats from yesterday. Going to take it light tomorrow after I hopefully get my numbers on log press.

Day 79

16.5" box squat
Bar x 5
135 x 3
225 x 3
315 x 2
405 x 2 x 6

Deadlift
315 x 5 singles
405 x 5 singles

Bench
Bar x 5 singles
135 x something
235 x 3 x 6 all contest reps

2 board press, narrow grip 225 x 10

Day 78

Church, Lunch, Nap, Some light yard cleanup.  Now it's bedtime, looking forward to the gym tomorrow. 

Day 77

Swimming pool party with the girl for her 5th birthday. That was a workout in and of itself. What and exhausting, but good, day. Nice long nap this afternoon. 

Day 76

Deadlift against average short bands from a slight deficit
bar x 5
135 x 3
225 x 2
315 x 2 x 5

Bench (contest rules, super strict, commands and everything)
bar x 5 x 2
135 x 5 x 2
185 x 2 x 2
225 x 2 x 2
280 x 1
290 x 1
300 x 1 (very easy, light and fast, full 1 count motionless on the chest,
fiddled around with my grip, I'm thinking ring finger on rings right now, it may go full width, still just getting warmed up, haven't done bench training in a long time.)

DB rows
95's x 12 x 3

band pushdowns x 15 x 3

shrugs 315 x 20, 405 x 20

Day 75

Got a big nap in after we went to a farm to ride a horse and play for my girl's birthday. Great family day. It was good for the soul.

Day 74

Log Press clean once
empty x 10
155 x 5
205 x 5
230 x 5

Front Squat
165 x 3
205 x 2
235 x 1
285 x 1
300 x 1
315 x 1

Lat pulldown
208 x 8 x 4

Barbell Row
235 x 5 x 4

3 sets of db curls

This was a great workout, just feeling good.

Day 73

Went and picked out a "Big Girl Bed" for the little one.  Nothing will make days, weeks, and years fly by like watching your child grow up.  Today was a good day, no training.

Day 72

Well, I've decided to train for a USAPL meet in Atlanta in December just to give me something to train for and to, you know, try and get stronger. So today was kind of a test day for the squat, bench and deadlift.

Bench Press
Bar x 2 or 3 sets
135 x 4 x 2
185 x 3 x 2
225 x 1 x 2
250 x 1
275 x 1 x 5
;These were all pretty strict, I'm having to figure out my hand placement, I can't go super wide like I used to so pinky on the ring is about right for me, tried to get a good arche, full motionless pause on the chest for a 1 Mississppi count, and then at the top I hold it for a couple of seconds and conciously think "rack".  I'm going to do plenty of accessory work in the future, but honestly, being smart right now and getting into a groove is the main goal. I hate bench pressing...

Squat
bar x 3
135 x 3
225 x 1
315 x 1
405 x 1 x 2
All were unnecissarily deep, again tried to think through the commands as i lifted, I'm gonna put signs up in front of the squat rack that say "WAIT FOR THE COMMAND"

Deadlift
315 x 2
405 x 2
500 x 1
530 x 1
All with a hook grip. The alternating grip changes my pull too much, if my hookgrip gets too painful/weak into the 600lb range I may go with it, but except for the red swollen thumbs after training yesterday, I might as well have been using straps, I was locked. These were good easy pulls, nothing too heavy. Good starting point.

Day 71

Took the long drive back down I85 this afternoon, hated to leave, but the real world is calling.  Back to the grind tomorrow.

Day 70

Went for a family swim and threw the kids around the pool  and had a good time, ate two steaks and time for bed. It's nice to rest.

Day 69

Slept in, ate a ton, took a nap and just hanging out with family. So far it has been great, now for some more much needed sleep, night night!

Day 68

Took the long drive up to Charlotte with my family to visit my sister for a few days. Gonna try and get some rest and recover for next week. 

Day 67

Overhead squats
Broomstick x whatever
Bar x 5
95 x 2
115 x 2
135 x 1
165 x fail, fail, fail (very discouraging)

Front squat
235 x 2
250 x 2
275 x 2
300 x 2

Deadlift 15" against short bands
Bar x 3
135 x 3
225 x 3
315 x 2
405 x 2
455 x 2

Day 66

Got in bed on time last night, and I'm better for it. Still got alot of catching up to do in the recovery department, but it is a start.

Day 65

My poor attention to sleep has finally caught up with me. I've been on call at the hospital all weekend and walking into the gym I was literally dizzy from fatigue, so I decided to punch the clock and do a little nothing workout.

Floor Press
bar x a lot (even this felt heavy)
135 x 8,8
201 x 5
251 x 3 x 5

DB flyes 40 x 8 x 3

close grip pulldowns
198 x 8 x 3

One thing that is most easily neglected is sleep and being disciplined about getting in bed on time is one thing that I have got to work on.  So it's 9pm bedtime for me from now on. 

Day 64

Got a good long nap in after church, did a few chores this afternoon, feeling rested for tomorrow.

Day 63

Got to go see Batman with my lovely bride, busy day, but it was good.

Day 62

Seated overhead lockouts (bar about top of head)
135 x 5,5
155 x 3
185 x 2
195 x 2
205 x 2
215 x 2,1,1,1

RDL
135 x 5
225 x 5
325 x 5
379 x 5
430 x 5

Standing calf raise
225 x 15

Narrow Grip Pulldown
208 x 5 x 3

240lb stone 5 singles no tacky
these felt good and light, had lots of  pop. Ran out of time, had to stop here

Day 61

I honestly don't know what I did...  I just know I'm tired.

Day 60

Overhead Squat
broomstick x 5
bar x 3
95 x 3
115 x 2
135 x 1
155 x 1
185 x plenty of strength, lost it to the front on the way up

Front Squat
205 x 2
255 x 2
285 x 6 singles (rock bottom)

Barbell Rows
255 x 5 x 3

3 sets tricep stuff

When I got home did 65lbs. x 15 x 3 of barbell curls. Trying to use this as sort of "prehab" and get them acclimated for future endeavors.

Day 59

Got a short nap in, not sore at all from the previous workout. Went to Sports Academy to try on Adidas Sambas so I could get an idea on how their weightlifting shoe would fit/power trainer would fit.  I am a true 13. Hopefully I can get those ordered from rogue in a few days.

Day 58

Barbell Strict Press
bar x warmup
115 x 5,5
185 x 2 x 10

Squat to 18" box
225 x 3
315 x 3
405 x 2 x 5

Pull downs
198 x 8 x 3

Day 57

Took the long drive up I65/85 today back home. Thankfully the little lady went to sleep and we were able to make good time.  I'm so tired I could sleep for days. I think I'm more tired than when I left for "vacation".  Going back to work tomorrow. I could have a panic attack about that...

Day 56

Last full day at the beach.  Met some extended family for lunch. Then things went to crap from there.  Murphy's Law doubles on vacation. Oh Well, could be worse, I could be at work.

Day 55

Walked out on the Gulf State Park pier this evening and saw all the huge fish people were catching.  It made me realize I don't eat enough fish. Great protein source. Spent some good time on the beach, even though the algae and seaweed made it as though your were swimming in turnip greens.

Day 54

More of the same today. Swimming, more swimming, family fun and lots of food. Night Night.

Day 53

Drove to Orange Beach this morning. At some good seafood tonight, gonna relax for a few days and enjoy some family time. 

Day 52

Drove to Atlanta to see The Wiggles live in concert.  She had a great time.  Worth every penny.

Day 51

Log Press
empty x 10
(clean every rep from here on)
155 x 3
205 x 3
225 x 3 x 3

18" box squat
bar, 135, 225, 325, 425 x 5
505 x 1(wanted a double, but, not today, what the heck, I forget how whippy the bar gets when you get around 500 and up)
405 x 3 x 3 (tried to go fast)

DB rows
140 x 10 x 3

Left the gym sick, had to be a 100 plus in the steel shed, I know some of you young guys could have cranked this workout in 20 minutes, but I had to go home and pound some cold fluids and sit in the AC and think about who I am for a while...  Not gonna lie, got to close today.

Day 50

Good day at church. Got a great, long nap in. Ate good.  It was a good day, vacation is going splendidly.

Day 49

Ahh! Day one of my vacation, today was filled with plenty of food and a little swimming, and a good nap. Perfect Medicine. 

Day 48

Front squat
bar x a few
135 x 5
185 x 5
235 x 3
275 x 5,3,3,2,2

Log Bench Press
155 x 8
225 x 8
275 x 5
295 x 5
225 x 20

Barbell Rows
255 x 5
325 x 3,3,3,3

Whisman power shrugs
325 x 5,5,5,5

Day 47

One more day of work and my vacation begins. Can't come soon enough. 

Day 46

15" Romanian deadlifts in rack
bar x 10
135 x 5
225 x 5
315 x 5
405 x 2,3,3,4
really tried to keep a tight arch and feel this in the glutes and hamstrings

Push Jerk from rack
bar x ?
135 x 5,5
155 x 3,3
215 x 3,3,3,3

Barbell calf raise
245 x 12,12,12

Lat pulldown with various grips
222 x 7,7,7,7

240 stone no tacky x 2,2,2

Day 45

Drank a lot of calories today. Short nap, got a health assesment done.

BP - 132/80
Weight 305lbs.
Total Cholesterol - 245mg/dl
HDL - 42
LDL - 167
TriGL- 273mg/dl

numbers in red are high, but I'm not really worried about it right now. I do wish I had been loading up on the fish oil a couple of months prior to having this drawn.

Day 44

Axle Press off pins (like last week)
empty x 2 sets
96 x 10
162 x 3,3
182 x 10,10
172 behind neck x 10

Squat
330 x 3 x 10 sets (got very little sleep, took my time with these)

540 tire x 8,8

Day 43

We skipped church, took the long drive back from my parents house.  Ate some BBQ in Prattville, got to the AU about 6pm.  It was a good trip.

Back at it tomorrow.

Day 42

My Brother-in-law's father passed away today, early this morning. Just like that, everything changed.  He didn't waste his life, don't waste yours.

Day 41

Bench Press
bar x 10,10
135 x 10
185 x 8
225 x 8
250 x 5,5 (felt a twinge in my left pec, lightened up)
225 x 10

Squat
bar x 5,
135 x 5
225 x 5
275 x 3
315 x 5
335 x 5


Shrugs
315 x 8
405 x 8
495 x 8


Push Press 135 x 10, 185 x 5, 225 x 3
DB Tricep ext 40 x 12,12
DB curls  45 x 12

Day 40

Took the long drive up highway 82 across the great state of Alabama back to my hometown. Gonna convalesce for a few days and get a visit in on my old hometown gym tomorrow. 

Day 39

Warm up with bar, lots of compound movements.

Push Jerk off boxes
205 x 3 x 5

Front Squat
135 x 10, 185 x 10,10

Deadlift
295 x 3, 315 x 3, 365 x 3, 385 x 3, 405 x 3, 425 x 3, 455 x 3

Pulldowns 165 x 10, 198 x 12,12

Stone trainer one motion -  170 x 5,5,5

Day 38

Got a short nap, ran some errands, ate a chinese buffet, already looking forward to tomorrow training.

Day 37

Standing Axle Press off pins about chin high
empty x 10,10
86 x 10, 10
152 x 10
172 x 10,10
152 behind the neck x 10

Squat
110 x 10
174 x 10
242 x 10
308 x 3,3,3,3,3,3,3 (30 secs rest b/w sets)

540 tire flip x5,5,5,5

low cable row
90 x 15
140 x 15,15,15

Hot as blazes, sweated like I was in a sauna

Day 36

Had to work today, just ate my protein and took a nap. Wife left town with little lady to visit her parents so I'm a bachelor for a while.  Bachelorhood is overrated, miss my girls.

Day 35

My training is now going to weedays only. Monday, Wednesday, and Friday with maybe and extra workout in there somewhere.  My weekends are just to valuable to go to the gym and wreck myself for the rest of the weekend, I need to be a daddy and husband and take care of things at home. So today I just ran some errands, did some yard work and took a nap.  It was a good day.

Day 34

I barely have the energy to type this...

Log Press
empty x a bunch x 2
155 x 3,3
205 x 2
225 x 2
250 x 2 (Hooty Hoo!)
180 x 10

deadlift
225 x 2,2
315 x 2
365 x 2
405 x 2
12" deadlift
455 x 2,
505 x 2
555 x 1(was supposed to be 2 but playing with this olympic crap has left me weak)

650lb tire flip x 10

DB rows 120's x 5,5,5,5

I can't tell you how much I sweated, but between the heat and the workout, I'm wore out.

The prep work is finished... Now to start training.

Day 33

Alarm didn't go off, so I slept in today...  I'm better for it. 

Me and little girl went back to the pool today.  We swam, she drank half the pool. It was a good day. Top it off with a family walk after my wife's sizzling fajitas for dinner.  

Other than that, work is kicking my tail. 

That's all I got. 

Day 32

Clean and Jerk (working on my clean)
Bar x ?
135 x I don't know what I'm doing
185 x 3
205 x 1
225 x 1
255 x missed the clean three times
brought it back down and fooled with some lighter weight, but I just suck at the Olympic lifts.
This whole sequence did not go well.

Overhead squat
broomstick x 3,3
bar x 3
115 x 1
135 x 1
165 x 1

Front squat
185 x 3
225 x 3
255 x 3
275 x 1,1,1

Super gripper work x several sets

Day 31

Went swimming with the little lady and the cousins.

Ate like a champ at Beef O' Brady's. Going to bed super early since wife is having the girls over.

Day 30

Bench Press
bar x lots of warming up
135 x 8
155 x 8
185 x 8
225 x 5
245 x 3
275 x 1
295 x 1
315 x 1 (ease breezy, nice since I haven't benched in months)

squat to 15.5" box
bar x 5
135 x 5
225 x 5
300 x 5,5,5  (did these as fast as possible, box was really a depth gauge, never really sat on it)

stone trainer (one motion)
170 x 5
195 x 5
240 stone no tacky x 3 singles (not one motion)

Day 29

Church, big lunch, big nap.  Perfect day.  

Got out with little girl and wife and did a little yard clean up.  Got the stones good and pressure washed, I'll let 'em dry, do some patching. and they'll be ready to seal. 

It was a good day. Training tomorrow. 

Day 28

Hot humid day at the gym.  Just didn't have the time today.

Log Press
empty x 5,5
155 x 3,3
205 x 1, 6 (tried to go for as many as possible, sad this was as many as possible, did one to prime the pumps)

Frame deadlift
260 x 5, 440 x 5, 540 x 5

Turned unloading the frame into a medley, took more out of me than it should have.

Loaded a few stones up on the trailer brought them home to pressure wash and seal, gonna work on making a honest to goodness set of stones.  Rolling the stones up on the trailer was half a workout in and of itself.

Day 27

Took a nap. Finished the work week. Ready for tomorrow. 

Day 26

Bump / Hang / and Full cleans

bar x infinity
135 x a lot
185 x ~6-8
Once I get warmed up, catching it in the rack poistion is getting much better. Slowly it is almost as if I'm teaching an old dog new tricks.

front squat
185 x 3
225 x 3
245 x 3
265 x 3

Deadlift all singles
295 x 3
365 x 3
435 x 4 ( these were way slower than normal, back was taxed from the clean practicing)

Lat pull downs
175 x 8
222 x 8,8

DB curls x too embarrassed to say x 2 sets

Went to the mexican restaurant with the family, got the chicken fajitas, ate big.

One more thing, Saturday I will not touch a barbell, Strongman events only... This may become the norm...

Day 25

Happy 4th of July!

How crappy is it that we have a random day off in the middle of the week.

Hung some pictures for my wife. Our daughter cried most of the day out of boredom and shear frustration. Then we ate pork chops and went to the fireworks show and are very tired and are going to bed too late.. That is all.

Day 24

My heart just wasn't in training today.
Behind the neck lockouts like last time  after a long warm up
135 x 5,5
155 x 5
185 x 5

log bench press
175 x 10
225 x 10
285 x 10
305 x 10

 all I had in me today.

Day 23

My back is super clamped up, work was difficult, wife is sick and has a fever, daughter exhausting every ounce of patience we have...  pretty much a standard day.

On the bright side is a brisk and chilly 96F outside, amazing what a huge relief it is compared to the low 100's.

I did get a short nap today which I think helped. We'll see how training goes tomorrow. May have to work around this back thing.

Day 22

Feel like I've been hit by a truck, plus with the heat the house is barely cool.

Wowzers I'm out of shape. To top it all off, my little munchkin is sick and has not made it easy to be a parent today.  God bless her...

Day 21

Push Jerk from Rack
worked up to 205 x 1, 235 x 1, 255 x 1, 280 x 1 (personal best, very easy, should have taken a crack at 300)

Overhead squat
worked up to 155 x 1 (personal best, had plenty more, saved it for another day)

Front squat
205 x 2, 225 x 2, 255 x 1, 275 x 1, 300 x 1(personal best... isn't that sad...)

Back squat
315 x 1, 365 x1, 405 x 1, 440 x 1

215 stone 5 singles no tacky, just to get back into the feel of it...

here is  a video of some of our training.

Day 20

Wow. I was glad just to get to the end of this work week. I am exhausted.

I'm really struggling to get my diet and supplementation down. For one thing I'm having a hard time finding the right things to eat, and not taking the time to prepare them.  No one eats healthy conveniently or by accident.

Supplementation is a big issue financially if for no other reason...

same old song and dance, training tomorrow.

Day 19

Nap, walk with the family...  yadda yadda.

Day 18

Back to the gym today.

seated behind neck press lockouts off of jerk boxes (sitting on 15.5" box, bar at knot on the back of my head)
115 x 5
165 x 5
185 x 3
200 x none
165 x 5
-discovered a big weakness in the behind the neck movements over the past few weeks, gotta work on it.

Speed box squats (5 reps as fast as you can) 15.5" box
bar x 5
135 x 5
225 x 5
275 x 5,5,5

Deadlift
315 x 3, 365 x 3, 415 x 3 (hook grip speed singles)

Lat pulldown
222 x 5 x 5

Sweat... Lots of Sweat...

Day 17

Was on call last night with the hospital and got the requisite 2am callback.  So I came home from work a little early and took a nap... These days, naps count as training...

Day 16

Went to the city pool today. Swam for a couple of hours, played with the kiddos. Took a nap. It was a good day.

Day 15

Gotta work today, hoping for a nap, likely won't get one. Not sore from yesterday, need to get back to the gym tomorrow, also may go for a swim. I did get to sit in the hot tub for about 15 min.

that is it, see you tomorrow.

Day 14

Hot day in the gym. Lots of soreness still in my lower back. I completely had to change what I had planned to do. So I decided to work on clean technique and do some squatting and arm work.  Nothing serious, just some light work to get some weak areas targeted.

Bump Cleans - (so titled after Zack Roberts keeps telling me it's just a bump at the top, sort of like a hang clean but shorter, working on the rack position)
 135 x 25-30 singles.

16.5" box squat
bar x 5
135 x 5
225 x 5 x 5 (tried to do these as fast as I could, like the old school dynamic effort day)

tricep pushdowns 63,73,83,93,103 x 12
db curls 45s x 10,10

Day 13

Oh my back...  lots of deep soreness in my back. Oh well, onward and upward.  Remedial strength begins tomorrow. 

Day 12

Training today was difficult. My lower back is completely seized up and I am hurting, so here is training for today...

Overhead squat
broomstick x 5,5,5
lots of warming up and shoulder mobility
empty bar x 5
65 x 3, 85 x 3, 95 x 1, 115 x 1, 135 x 1

snatch
95 x 1,115 x 1, 135 x 6 singles (gosh awful, ugly, powerless)

enter Zack Roberts trying to teach me a few things
worked on cleans for a minute
bump cleans x 5 singles

Standing axle lockouts with bands 90+light bands x 2 x 8

squat
135 x 5, 225 x 4 (back seized up, literally started to fall forward on the way up on #4)

I discovered something this week.  I am going to have to train before I can start training.  Remedial strength training is what I will have to go through to begin the training program I have designed.

So, Saturday's training has been totally adjusted, it will basically be light higher rep stuff.

Day 11

I got to take a nap today. A much needed nap. Tried to keep my food intake up and I'm still drinking the fart juice like its going out of style. My low back is super tight after yesterday. Im going to heat up the hot tub for a sit later and hope that does the trick. Tomorrow should be fun. Feeling stronger already, should be at top speed soon, that's when the work will begin.

Day 10

Training for today Log press 175, 195, 220 x 5 DB bench 95s x 12,10,6 Front squat 215, 235, 255, 275 for singles Deadlift w hook grip 295,345,365 x 3 singles each Wide grip pulldown 208 x 3 x 12 BB curls 95x10 x 3 Ovehead db tricep 25x10x3 Wore out after this. Got to bed early. Still felt good to have to try.

Day 9

I've spent part of the day writing the perfect training program to blend strongman with the olympic lifts. I'll think it's crap in about 6 weeks, but for right now it's great.

I start the program tomorrow, it's a lot of max efforts, both in reps and in weight.

I'm drinking alot of Ensure, and the flatulence is incredible.

we'll see how tomorrow goes. 

Day 8

Happy Father's day.

What a day of highs and lows, Call at the hospital last night practically ruined the whole day.

I'm sore, especially in my quads, and I hate being sore in my quads because that means I am severely detrained.

Sat in the hottub 20 minutes, took a nap, and drank my ensure. Tomorrow is a new day, glad for new mercies. Going to bed early to wake up as fresh as possible. 

Day 7

Started over officially today. Got back in the gym for a good session.

Axle press from rack
empty x 10,10
110 x 5,5
160 x 5(strict)
180 x 5(strict)
200 x 5 (first few strict)
220 x 5

Floor Press
135 x 10, 225 x 8, 250 x 7,5

Squat to 12.75" box (all the way, complete stop on box)
135 x 5
225 x 3
275 x 3
315 x 2
335 x 1
365 x 1
385 x 1

Snatch grip high pulls
225 x 10 singles
barbell curls 95 x 12 x 3
rope pushdowns 91lbs x 12 x 3

bout to get into the hot tub for 15 to 20 minutes then call it a night, it was a

Day 5-6:

Yesterday, nothing, just rested, hung out with the family

Today - discovered the pharmacy at the hospital I work at sells 24 packs of Ensure for $5.  Ensure is loaded with protein and good stuff, I bought a case and it may be my whey protein powder replacement.  3 Ensures is 39g of protein and a bunch of calories, actually cheaper per gram than buying milk for me.

Elderely drinks here I come

 Tomorrow...  we train....

Day 4:

I spent most of the evening laughing.  All the crackheads were at the club tonight. Barely got anything done.

I am so weak, I feel elderly.

clean and jerk
165 x 3
135 x 3
185 x 3
225 x 1
245 x miss,miss, miss, miss, miss all missing the clean
225 x 1,1,1,1

biceps x 4 sets
lat pulldown x 2 sets

tried some behind the neck push jerks and that was just a joke, 185 x 1, 245 x I almost killed myself then cheese grated the back of my neck

Gotta go back to what I know just to get some strength back....

What I learned -
Shoulder mobility sucks
The sam's club protein tastes nastier by the sip
I gotta get outta this pit.

Day 3:

Hips, Hamstrings, and Quads are sore from that measly workout.

Some observations -
I am standing at the foot of Mt. Everest in terms of strength, a long way to go.

I live my life in a state of perpetual dehydration. Gotta drink more water, a lot more.

I eat fake food most of the time.  Processed junk. Sugar. Garbage.

First the training, then the diet.


I took no measurable steps toward recovery today, so There you go. Some days are diamonds, most are stone...

Day 2:

My first workout back from the long layoff was stupid, unnecessarily difficult, and a little bizarre...

Monday PM 6/10/2012
Broomstick snatch (I have no idea how to snatch) x alot
Power Snatch 95lbs. x 3, 115 x 3, 135 x 3 (ugly and gosh awful)
Front Squat 135 x 5, 185 x 5, 205 x 5
Barbell overhead press 135 x 5 x 3
Obliques with a 35kg Kettlebell x 10 x 3

In that short light workout I was able to pull some random muscle under my left butt cheek, get more discouraged about my current level of strength than ever before and sweat and breath hard like I was doing interval hill sprints...

Glaring weaknesses in order
1. Front Squatting or any Quadracep dominant movement (ie. I can't use my lower back)
2. Abdominal/ Midsection strength
3. Mobility of all joints, most especially the hips
4. All of the Quick Lifts (c+j, snatch, power clean)
5. Arm strength (biceps particularly)

So there is my top 5 - But at least I was back in the gym....  It's a start...

The Big Year: Day 1

I'm doing a big year.

Georgia's Strongest Man was yesterday. I wasn't there to turn in my usual last place performance. And it makes me mad for a multitude of reasons.

Life, responsibility, and general grown-uphood has gotten in the way of training the last 6 weeks. On May 19th, My 33rd birthday, this year I deadlifted a personal best of 615lbs. and haven't touched a weight since. We moved to Auburn and it has taken a while to get settled in.... And the time has come.

So I'm doing a big year. I'm going to live like a strongman for 365 days and see where it takes me. And I'm going to go to Georgia's strongest man in 2013 and as God is my witness, I'll not finish last, and I guess I just wrote that down.

Today's Training:
I took a 2hr. nap. and sat in the hot tub for ten minutes to try and get the guitar strings in my lower back to turn loose so I can get back to the bar tomorrow night. And get back to the bar I will. Night Night.