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!