Day 416

Floor Press With Chains

bar x 10
135 x 10
185 x 10
205 x 10
225 x 8
245 x 6
255 x 4
275 x 2

Band pushdowns 1 set x as many as possible

130lb. block press x 5,5 (just playing around in the back yard)

Day 415

50 tire flips with my 540lb. tire in the back yard.

worked mostly in sets of 5 to 7. It was good medicine.

Day 413

Incline press
135 x 10
185 x 5
205 x 5
225 x 3
255 x 1
265 x 1
275 x 1

Hang Clean x 2 + strict press x 2 + push press x 2 + push jerk x 2

115 x 1 round
185 x 4 rounds

Gonna try and learn the clean from the hang position, I think it fits best right now. 

Day 402 - 412

A lot of different things.

I log pressed 255 somewhere in there, I did some deadlifts with chains and those felt good. I worked up to a nice squat or two and some heavy high box squats that felt good. I inclined pressed a little bit and that was good to

Honestly, I haven't felt like myself for about a month. But I'm getting there.  

Day 401

Squat (no belt)
bar x 5
streching, KB swings, the stick, mobility stuff
135 x 3
225 x 3
255 x 3
295 x 3
330 x 3

Clean (once) and front squat
115 x 3
185 x 3 x 4

I could have done more, but honestly that was enough.  All good quality reps, why push it. 

Day 400

Log Press
empty x a bunch
155 x 3
170 x 3
195 x 3
220 x 3

Axle Floor press 200lbs. x 6 x 6 (10 breathes between sets)

Band lat pulldowns 5 x 10

band triceps x 3 sets

Day 399

Monster nap...

Day 398

Went swimming for about 2 hours with my oldest and the cousins.  I'm water logged, but I did some good stretching and movement in the pool and loosened up a good bit. 

Day 396

Band Shoulder Warmup

Incline Bench Press
bar x 5
135 x 5
175 x 5
200 x 5
225 x 5

Deadlift
225 x 3
325 x 5(DO grip)
375 x 5 (DO grip)
425 x 5 (straps, no belt)

strict press 2 reps, push press 2 reps, jerk 2 reps
bar x 1 round
115 x 1 round
165 x 2 rounds

I had to then move a bunch of plates from my frame I was practicing on for the contest out in the back yard. That zapped my last remaining strength. 

Day 394

I'm back.

I could tell you about what a wreck I was post contest, or how busy I've been since, but it's time for a fresh start.

I went to Charlotte last week to visit my sister and took the kiddos and wife and we shot some fireworks and spent time with family and in general had a great time.

Today was my first real day back in the gym. I did do a little something last week but it's not worth mentioning.

Today

Shoulder warmup
The Stick to my quads, hams, calf
Goblet squats x 10
couch stretch
KB swings x 20
triceps stretch

Squat 135 x 5, 235 x 5, 275 x 5, 310 x 5
Log press 155 x 5, 185 x 5, 205 x 5
Axle Floor Press 200 x 10,10,4 (15 secs rest b/w sets)
Band Lat Pulldown with a squeeze and hold at the bottom x 4 x 8
Pullups 5 singles (these kill my left bicep, but I don't care)


sweat... lots of sweat...

Day 377

Contest Day

Last in my division.

In all fairness, I gave it my best, honest to God, effort.

Had a great time seeing some old friends and meeting some new.

I love the competition, I love to hear "take your grip!", I love to hear the whistle blow, I love to give it all I've got for the next 60 seconds, I love finding my limits and watching others find theirs.

Strongman is my thing, but it has passed me by, I'm not very good at it, but that's ok, I know PLENTY of terrible golfers.

----
Many, Many "thank you"s to

Scott Helms and Dane Garreau for a very well run, and fun contest. All of the Georgia crew really, they are fun to compete with.

"The World's Strongest Alabama Fan" Brad and Kim "Team Mom" Stanford, although we were accused of trying to turn the contest into "Barner Convention", I am always thankful for the encouragement and coaching I get from someone who is older and has more experience than me. Your wise words and perspective ("you beat everyone who was too scared to sign up") is what keeps me coming back. Thank You.

Zack Roberts, a Renaissance man if there ever was one. From theology to politics to economics to weightlifting to life there is scarcely a topic that you cannot discuss with authority, and I am thankful to have shared much of that as we traveled the road early Saturday morning and late Saturday afternoon. I'm better for your friendship and can't say thanks enough for doing an awesome job with the contest photos.

Will Bagley, The 265 class was eliminated and you didn't even flinch. The lightest man in the Super Heavy Weights by 30lbs. and you deadlifted 805lbs without gear when everyone else had on suits... I cannot be more impressed with your drive, your strength, and your character. You are still young and stupid, but I imagine that will ease off over time. I'm glad I'll be around to see it and help you grow.

And with that I'm I think I'm going to hang it up for a while unless a contest just falls in my lap. Time to lose some weight, work on some weaknesses and focus my efforts on some other areas of life...  First on the list, relax and have some fun, and enjoy training when I'm able to do it.


Husband, Father, Strongman, always, always, in that order.

Day 376

My wife left this afternoon to take the kids to her parents in Hoover for a visit. Now I'm in a quiet house with nothing but my anxiety and nerves to keep me company.

I packed all my gear, ran through my checklist twice.

Gonna try and get some sleep, going to be a long day tomorrow. 

Day 375

Fed the Baby, played with the little lady, and hung around the house this afternoon. I printed a checklist for my gear/supplies to take to the contest. It's pretty comprehensive, and helps to have it all written down.
Not long now.

Day 374

Took a nap no training, just getting ready for Saturday. 

Day 373

Shoulder warmup x a little extra

Log Press
empty x 8
175 x 2,2,2

Light band lat pulldown x 3 x 10

Well, the hay is in the barn so to speak.  I'll question everything I've done to prepare between now and Saturday. I'll turn myself into a head case (I'm my own worst enemy in this regard).

But I can lift what I can lift, and I can do what I can do.

And not a moment of preparation for Saturday's contest will have come at the expense of my family's welfare or failure to pull up the bucket from the well of life and drink deeply of it's fleeting joys. In that, I am satisfied.

I stop philosophizing now...

Husband, father, strongman, in that order... always.

Day 372

Morning training session today for a change. Had to go into work late.

Squats
bar x 3
135 x 3
225 x 3
275 x 3
315 x 3

Deadlifts
275 x 2
325 x 2,2

Day 371

Sunday school and big church, then a fine father's day lunch provided by my lovely bride. Then a much needed extra long nap. Then I finally go the rest of the dead tree I cut up put out by the road for the city to pick up. It was good to get outside and get the blood flowing. I'm going to try and keep moving this week and keep loose. 

Day 370

Got up early, and fed the baby. Finished off a pot of coffee and watched cartoons with Rebekah. Then about 11am we went over to the pool at the house where my sister is house sitting and swam with my neice and nephew. Then came home for lunch about 1pm-ish and ate and took a nap.

Got out about 3:30 for my last day for training that matters.

Shoulder warmup

Log Press
empty x 8
155 x 2
175 x 2
205 x 2
225 x 2 (nerves started to kick in and I wanted to keep going up just to "make sure I could", this is not the plan so I intentionally pulled off a 10lb. plate from each side so I didn't shoot my wad before next week.)
205 x 2
155 x 6 (w/speed)

-Very glad I didn't go up for a heavier single, this was not the time for that, 225 felt light and fresh, and that is good enough.

18" Deadlift w/chains
bar x 5
135 x 3
225 x 2
315 x 2
405 x 2
495 x 2 (just right, same principle as the log press)

Stones w/ light tacky
215 x 1,1
240 x 1,1
300 x 1,1 (this is my 20"er that I poured last year, this flew off the ground and full extension felt good and easy, very pleased with this)

I skipped kegs because it just is what it is and there is no point in wearing myself out or opening myself up to injury. May do my light keg first of the week for a rep or 2.

Then back to the pool for more fun and we ate supper out on the back deck.  It was a great night!

Strong people are more fun at the pool

Day 369

I kept the kiddos this afternoon while mom went to the store. We were thinking of heading out of town, but changed our minds on that. Just hung around the house and sat outside on the swing for while, had a good supper and a quiet night at home. 

Day 368

Got out in the garage for a little something.

Squat
-I chose to squat today mainly for basic strength retention/skill practice leading into the contest, plus it doesn't drain the CNS like the deadlift for me. So being that I'm not much of a squatter means it's self limiting (i.e. I won't be able to ruin myself pre contest.)
bar x 5
135 x 5
225 x 5
315 x 3
365 x 2
405 x 1

Incline Press
bar x 10
135 x 10
185 x 8
225 x 5
255 x 3
285 x 1

Band Lat Pulldowns
20,10,10,10 (10-15 breathes b/w sets... I tried to breathe slow ;-)

My sister is house sitting for some people... they have a pool....

Swam + jumping off the diving board x too much and now I'm waterlogged. Plus I decided to do a front flip which ended with me slapping the water as hard as possible with my lower back.... Then I did the ye olde dive through the inner tube trick and then I realized I'm not 18 anymore and it would take days for my head to stop hurting and my ears to dry out.

Rebekah did several cannonballs that were of technically perfect form, I was proud. And when she is swimming, she is so slender she glides like a water snake. Girl can swim.

Day 367

Took a short nap and fed little Ruthie Bess her afternoon bottle. Then me and Rebekah got out and she played while I sprayed vine killer all over the back yard.

No training today, honestly the hay is in the barn as far as that goes, just going to keep it semi-heavy to stay in that mode. 

Georgia's Strongest Man 2013 entry is in the mail today. 

Day 366

Work beat me to death.  I came home, took a nap, and it was outside for event training.

Shoulder warmup

Log Press
empty x 8
155 x 4
235 x 2,2

Frame Carry
440 x 50ft. x 2 (just a light carry to keep the pumps primed)

Keg Press
150 x 4
240ish x miss, miss, miss (really disappointing day on this, really frustrated. I played with a few different techinques, but at the end of the day you've got to be strong enough to clean and press without re-gripping. This event will be a wash for me, hopefully I can just get through a few presses, no way I see the loading portion)

Stones
210 stone x 5 (no tacky, still mad about the keg, left bicep be Da****)

Today was a run through in full sleeves and belt. I really can't express to you how sweat soaked I was. Hung out with the family the rest of the evening, helped get the youngin's in bed. Then I layed ice packs all over me and thought about how unimportant my silly hobby is in comparison.

Day 365

Well here it is. One year later.

I'll have to wait a few more days to compete, as they have moved the strongman show back a couple of weekends.

Just glancing at my training log from a year ago I can't help but laugh, as A.) I forgot what trainwreck I was physically a year ago. and B.) I don't really think I'm much stronger, which, frankly, is a little discouraging.

But you know, I guess if I just hold the line maybe I can set some fresh pr's soon and prove to myself that I am (ever so slowly) improving on some level, but at 34, it's clear that I am hitting a ceiling of sorts.

No training today. Work is killing me, and other life issues have my attention. But from where I stand it was a  Big Year indeed.

Day 364

Woke up early, sat out by the water, drank coffee. Took a morning nap, ate lunch and headed home. Too short a weekend, but I'm glad to be back with my babies.

Took another nap after I got home, and did some light chores outside. It was a great weekend. 

Day 363

Spent the day by the lake, caught the world's smallest fish. Took a nap, me and my lovely are headed out for dinner.  Great day!

Day 362

Got out in the garage for a little something before our trip, I've only had time for two training sessions this week.

Shoulder warmup

Log press
empty x 8
155 x 3
205 x 3
225 x 3
245 x 3

15" deadlift with chains (+60lbs at the top)
135 x 3
225 x 3
315 x 3
405 x 2
475 x 1
500 x 1
525 x 1

Dumbell rows
140 x 15 each arm, was going to be 3 sets of 5 but ain't nobody got time for that

Stone trainer
140 x 5
185 x 5

Then my parents got in town and we packed up and headed to Lake Martin for the next couple of days. Woo Hoo!

Happy 10 year anniversary to us!

Here's to 2 solid days of strict rest.

Day 361

Tomorrow is my 10 year anniversary so I stopped by my go-to buddy jeweler and bought my bride a little something.

We are headed to a friends lake house tomorrow, just the two of us. My parents are coming into town to keep the kiddos, it's pretty awesome. training in the morning.  

Day 360

Just hung around the house and ran a chainsaw for a little while cutting up the dead tree some more.

Just some good old yard work.

Day 359

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

Incline bench
bar x 5
135 x 5
185 x 3
225 x 3
250 x 3
275 x 2,1 (tried to get three but after the second rep it was a no go on the third and I'm too old to miss reps, racked it, rested and made the last one in strict form)

Band lat pulldowns x 18,15,12 (12 breathes between sets)

stone trainer 140 x 5, 175 x 5 (trying to get my left bicep/elbow back up to par, still giving me fits / painful)

Day 358

The afternoon the guys from a tree cutting service came and cut down a dead ~60ft. pine tree in my back yard. It was cracking in spots and making me nervous. He used a bucket truck and topped it, and it came down with a thunderous crash.  It was pretty fun to watch.

That was our afternoon entertainment. I got out the chainsaw and began cutting it up. putting the huge chunks in my trailer was a nice little workout. 

Day 357

Church then a nice big nap. Then in a cruel and unfortunate twist of fate I had to go to work for a bit. Oh well, my Monday always seems to begin on Sunday afternoon.

Day 356

Will joined me in the backyard for some training today.  Before we got started my friend Nick and his daughter Chloe stopped by to pick up a stone mold.

While there Chloe lost a tooth in the back yard and it was high drama there for a while.

Shoulder warmup

Log Press
empty x 5
155 x 3, 205 x 1, 225 x 1, 255 x 1,1

Stone Trainer
140 x 3
175 x 3
210 x 1,1, 1 (shouldered this one)

Frame Carry
440 x 50'
570 x 50'
710 x 15' (pumped about this, the heaviest carry I've ever had)

Then we discussed some technique for the keg press, as will was demonstrating how to press he dropped it and it fell on a pile of Gracie's (my dog's) crap.  So after I hosed it off I decided to call it a day, no keg work.

Then Will sat in the swing and talked about girls for about 30 minutes...

In all seriousness, he's gonna make a good husband and daddy one day, proud of that young man.

Day 355

Tonight I spent time with a special group of young boys and girls... I wrote about it...  Just can't seem to get it off my mind.

Day 354

Took a nap this afternoon and slept too long. I was going to do some log pressing but I just didn't have it this afternoon.

Took that family to Chick-Fil-A and we met up with some friends, stayed out too late. It was a good night. 

Day 353

Stone Trainer
105 x 3
140 x 3
175 x 3

Keg Press and carry
150 x press and carry 30' x 2, 2
240 keg x press and carry 15' (whew Lord, this event is going to be brutal)

Sat on my swing for a while Rebekah played, whew I am tired.

Day 352

Band Shoulder Warmup

Log Press

empty x 5

185 x 3

205 x 3, 3

235 x 1 

Stone Trainer

105 x 4

140 x 3

175 x 1,1,1

18" Rack Pull

135 x 5

225 x 5

315 x 3

405 x 2

505 x 1

555 x 1

640 x 1 ( I think I may have warped old trusty rusty on this one)

Day 351

Band shoulder warmup
Incline Bench
bar x 5
135 x 5
185 x 3
205 x 3
225 x 2
250 x 2
275 x 1
290 x 1

Dumbell Rows
140 x 5,5

Stone trainer
105 x 5
140 x 5

barbell curls

Day 350

Sunday School then big church then lunch then a nap then we sat in, you guessed it, the swing. and spent some time outside, and filled in a couple of holes where some tree stumps had rotted and turned into leg breaking booby traps.

Then we went to the duck pond and fed the entitled, aggressive, welfare ducks some bread...  They were the bossiest little boogers...

Day 349

I sat in my swing literally all morning and drank coffee while Rebekah played in the back yard. My back is still killing me and will not let go.

More Advil and a nap ahead... taking my bride on a little date this evening.

Day 348

AM - Well, made a home depot run and and got my last remaining supplies to finish off the swing. Worked on it until about 1pm, finally got it hung and it is rock solid.

Unfortunately, all the hunching over and toiling away has made my right lower back spasm and lock up. So now I'm hobbling like an elderly man and can barely get off the coach, much less catch up on my training.

Going to load up on Advil, rest, and stretch and see if I can get it to un-knot.

PM - took the family out for mexican and drank four gallons of sweet tea, then went to a friends house and sat outside, played with kids and ate ice cream.  The swing is AWESOME!

Day 347

I worked on the swing for the better part of the day, ran out of screws and I need another 2x4, So I'll have to wait until tomorrow to get it finished, but it is going to be awesome,

AND sturdy enough for me and Brad Stanford to sit on it and swing when he comes down for the BarBell BQ in July.

Day 346

I spent this morning running errands with the family. 

We went to Sam's and ended up getting lunch there on the cheap. Then Target, Allison saw about a dozen people she knew and we had to talk to all of them for 15 minutes each.

 So, we ended up staying forever. Then later this afternoon my nephew and I went to Home Depot and picked up lumber for a backyard swing I'm making. 

I managed to get my posts plum and cemented in the ground. Tomorrow I'll work on the swing.

Day 345

Took my oldest fishing and we caught our dinner.

Then we brought them home and I filleted them with my electric knife and my lovely little angel bride fried them up for us for dinner.  They were good eating too!

Day 344

Squats
bar x 5
135 x 5
225 x 3
305 x 5
345 x 3
390 x 3
305 x 6

Log Press
empty x 8
175 x 5
200 x 3
225 x 5 (my cleans have a lot of snap, feeling good)
200 x 6 (first 4 were strict, the last one not so much)

Floor Press w/ fat grips

225 x 14,4,3 (15 seconds rest b/w sets)

Band Lat Pulldowns x 16, 12, 12 (15 secs rest b/w sets)

Then I dug 2 holes for a porch swing I'm making so I worked a set of post hole diggers for about an hour. I was cooked.

THEN I swung a 6lb. maul and busted up a small tree stump that would wreck my already crappy lawnmower x 10 minutes.

Where's my advil?

Day 343

Got up went to Sunday School AND Big Church (which, with 2 kids is only slightly more taxing than scaling Everest)

It's my birthday! I'm 34 years young.

Allison made me a roast with carrots, potatoes, rice, rolls and a birthday peach cobbler for the grand finale.

AND For my birthday I was allowed to take an extra long Sunday nap. It was awesome.

Great Day!

Day 342

Went to a local country steak house with some friends.  My birthday is tomorrow, so I guess it was to celebrate that.

I had a great time. Ate a 24oz steak.

Turning 34 tomorrow... Where has the time gone?

Day 341

I got the mowing done on my little Murray, I created a dust bowl in the back yard, but it's done. Then I cut down some limbs, the whole family got early baths and we watched a little Cinderella III (who know there were 3 of them).  I'm off work for the next week, looking forward to a little home time. 

Day 340

12" Rack Pulls
bar x 5
135 x 3
225 x 3
315 x 3
405 x 3
445 x 3
500 x 3
405 x 8

Incline bench
bar x 10

(shoulder warmup with bands)
135 x 3
165 x 3
205 x 3
235 x 3
260 x 3
225 x 8

DB Rows (no straps)
140 x 20

Bicep and Tricep sled
x 2 trips each

Day 339

I made the mistake of trying to get my piece of junk lawnmower out and trying to make the yard look half way respectable. I only had to jump it off twice and repair the deck once during the time it took me to mow the front yard....

Then my sister drove up with a kitten she stole from the back of someone's pickup truck in the hot sun in a  parking lot that was left unattended for over an hour...  (she waited on the owner to return for a long time and then she just took it)

So then she brings it over and Rebekah proceeds to play with it to exhaustion for about an hour.

Then I did some weedeating...  Yeah, it was as fun as it sounds...

Day 338

Got home from work and then took Rebekah for one last horse ride at Storybook Farm before the summer. I love it out there. It's a great place and if I can find time to volunteer there, I'm going to.

Then we stopped off at Sonic for a icee.  Rebekah got blue coconut and now looks a cyanotic drowning victim.

Beef O'Brady's for supper 'cause kids eat free.

Day 337

Squat
bar x 5
135 x 3
225 x 3
285 x 3
330 x 3
375 x 3
315 x 8(these are supposed to be all out sets with a little bit lighter weight, but I would rather do a modest weight for a few less reps

Log Clean and Press
empty x 8
155 x 3
175 x 3(strict)
195 x 3(strict)
220 x 3
185 x 8 (I quit. I could have gotten 2 more, but I flat out gave up, I was mad at myself after this set)

Axle Floor Press
200 x 18,4,3

Band Lat pulldown
15,15,10

Day 336

Happy Mother's Day! Woke up late, went to church. Came home and cleaned up the house, took a nap, made a mother's Day cake for Allison and about the time they walked in the door, I got called back to the hospital... Ahhh, such is life.  We did get to celebrate when I got home, it all came out in the wash.

Day 335

Work, work, work... Day wasn't as bad as it could have been, but still.  No fun coming home to an empty house, got me thinking, I wrote about it.

On call the rest of the night, woo hoo. 

Day 334

I have to work tomorrow, so Allison took the kids to see her parents this weekend in Hoover.
I got home from work and took a 3 hr nap then got up, took a shower and went to my favorite chinese restaurant.

"Hello Zac, how are you?"

You know you're a strongman when you've become the Norm from Cheers at your local Chinese restaurant.

I proceeded to order 2 appetizers, an eggroll, and a meal with extra rice just for me... My birthday is coming, I counted this as one of my gifts. This place is a little hole in the wall, and it's not a buffet, it's good fresh stuff. Needless to say I slept good. 

Day 333

18" rack pull

Bar x5

135 x5

225 x5

315 x3

365 x 5

420 x 5

475 x 5

365 x 10

Incline bench

135 x 5

185 x5

205 x 5

225 x 5

250 x 4,1

195 x 12,4,3 10 secs b/w sets

Db row 130 x 20 (one set both arms)

Barbell curl 65 x20,10,5 (10secs rest bw sets)

Day 332

Played super dad while my baby took a nap.  Then some friends stopped by to sit a spell. It was a good evening. 

Day 331

Jim Wendler gave me permission to train 2 days a week. Right now it fits my hectic daddy schedule. So I'm going to do this for the next three weeks and then do some contest prep for the final three.

So, we'll see how it goes. It's basically a 2 day a week 5/3/1. 

Day 330

Squats
bar x 5
135 x 5
225 x 3
285 x 5
330 x 5
365 x 5
275 x 12

Log Press
empty x 5
160 x 5(strict)
185 x 5(strict)
210 x 5
160 x 12 (strict)(the last two were crap)

Axle floor press
180 x 20,7,3  (15 secs rest b/w sets)

Band lat pulldown
20, 12,8 (15secs rest b/w sets)

Leg raise x 15

Day 329

Got up this morning and left the two blondes at home and took R2B2 to my parents church and got to hear my dad preach. He always blesses my soul.

Then a HUGE feast for lunch (my mom rocks!) and then we took ANOTHER NAP (It's like heaven).

Then we burned up the roads, stopped at Jack's in Jemison and bam, after a billion hours of driving we are home. 

Day 328

It is freezing cold, a fact I was not prepared for. Somehow, winter is still going on here.  Bizarre really...

But we had a good day. Visited with my grandparents, they got to meet the baby finally.

After lunch we took the Mule (not a real mule) down to the snow cone place and got a snow cone.

Then I took whopper of a nap, it was worth the drive for that alone.

It was a good day. 

Day 327

Still unbelievably sore.. still pathetic...

This afternoon we took off for Vernon, Alabama, my home town. Went to spend the weekend with my parents and get away for a day or two.  It was a long drive, and much more difficult now that there is a baby to complicate the trip.  But we made it ok, going to convalesce at home and it will no doubt be good medicine. 

Day 326

I am so ridiculously sore from that set of 20 squats that it is just pitiful. I mean I'm having a hard time just getting around...  Pathetic...

No wonder everybody is always talking about 20 rep squats being effective muscle builders

Day 325

Squats
bar x 5
135 x 5
225 x 20....  And that was enough.

Holla.

Day 324

My parents came in town tonight and we went to All You Can Eat shrimp night at the Shrimp Basket.  It was good, but they were slow and stingy on the re-orders.

But it was good visiting with mom and dad. Probably going to head back home this weekend and spend a little more time with them.

Day 323

This week is a deload week. So no training today. I'm glad.

This will likely be my last rest before the final contest training leading up to the contest in June.

Oh, boy, here we go. 

Day 322

Skipped church this morning, Mom and R1 went and I kept the baby.

It was a good morning, I caught up on some things I've been wanting to get done. Looking forward to a nap and some R&R.

Day 321

I remember sitting in the hallway of our old house, 2 years ago, keeping an eye on the weather as dozens of tornadoes ripped the state of Alabama apart. So thankful that my hometown and current hometown were both spared. 

The state continues to rebuild, but nobody pulls their bootstraps up like the Heart of Dixie.

Overhead lockouts with chains and fat gripz

bar x 5,5

115 x 3

145 x 3

165 x 3

185 x 2

All I had time for, today was a busy day.  

Went to Rebekah's last gymnastics class of the year. She showed us all her tricks and ran into a few friends. It was a good day.

Day 320

14" deadlift with chains

135 x 5
225 x 5
315 x 5
405 x 5
500 x 5

Yep, that was it. Perfect workout.

Then went for a walk with the family and took the giant Bassador, Gracie.

Day 319

I took the kids while a very tired wife took a nap.  We went outside and played, Rebekah swam in her heated pool (the hot tub) and the baby sat in my lap and slept. Mommy got plenty of sleep and it was good for everybody.

Now if I could just get the dad gum ivy and vines in the back yard to die... I sprayed them with round up and brush killer, but looking at them today they just look sick, but not dead....

Paging Harvey Updyke.... :-)

Day 318

Strict Log Press with 1 set of chains

empty x 10
add chains x 5
135 + chains x 3 x 8 (trying to move weight fast...  didn't move it as fast as I wanted)

Close grip Bench lockouts (used fatgripz on these)
135 x 10
185 x 8
225 x 5,5 (left tricep felt funny/burning... stopped here)

Band pushdowns x 3 sets of as many

band bicep rehab work.


I realized halfway through the log presses that I hadn't done my extensive shoulder warm-up and rotator cuff exercises, I think if I had gotten my shoulders going I could have gotten more speed on the log.

Day 317

Wiped out from work and yesterday's squats. Whew...  Spent the afternoon being super dad on top of that.

Watched the Toomer's Oaks get cut down on the live webcam, so that was a real mood lifter (not)


I'm blessed though, good lesson on priorities.

Day 316

I knew today would be a long day back at work, but onward and upward...

Squat
Bar x 5
135 x 5
225 x 5
315 x 3
365 x 1
405 x 1
425 x 1
445 x 1
455 x 1(boom shakalaka, take that sickness, I'm proud of this lift, I've never been too good a squatter)

17" box squat w/ chains narrow stance high bar
315 x 3 x 4

Standing calf raise
275 x 15 x 3

Day 315

Skipped church and hung out around the house.  Worn out, also my last day before I head back to work.  I feel like a kid about to go back for the first day of school.

ugh. 

Day 314

No training today, still recovering, but here is today's highlights.

The morning started early at Storybook Farm, watching my oldest ride her pony, Corduroy. Many thanks to that great ministry and the joy they have brought to Rebekah. She got a blue ribbon for her good riding and I don't know that I've ever seen a child be so proud of anything in their life.

Rebekah and Corduroy

Then breakfast at Cracker Barrel.

Then it was back home and a trip to campus to walk around and enjoy the Auburn A-Day atmosphere, boy was it crowded.

Me and the Girls at The Auburn Arena 

I skipped the game and came home and took a nap. Then we all got ready and went up to Toomer's Corner for the last roll...

You know, it was great, we sent those landmark trees out with a bang. I freely want to admit to you that it breaks my heart a little.  My granddaddy Cleland stood by those trees and hitchhiked from school back home. I've spent many a night there myself in celebration.

I'm pretty sad that it had to end at the hands of Harvey Updyke, and I'll tell you that I don't really enjoy college football as much as I did before this whole tree poisoning thing happened. I look at it through a different lens now.  It's value is greatly diminished... Maybe that's a good thing.

One thing is for sure. You can count your life as a monumental failure if  let it be defined only by your allegiance to a sports team... Just look at Mr. Updyke...

But if your like me and your heart is a little heavy, or your sad, or you've been knocked down a few times... I suggest that on the next sunny Saturday afternoon you grab a roll of toilet paper, meet up with your family, and celebrate the memories of a life well lived. It may just prove to be good medicine for body and soul, and it may help brings things into focus, and lend a little joyful perspective on the trials of life... Oh, and wear a smile... Nothing bugs a rival team more than if you smile... :-)

War Eagle.

Day 313

Got up, drank coffee... It wasn't enough, still feel trashed.

Cooked a little breakfast and we sat in the house and did a few chores while it rained.

I had given thought to trying to train, but honestly, I'm just going to rest up and recover and get going the first of next week. Got a busy weekend ahead any way.

Good Lord my throat is still hurting...

Day 312

Took care of the kids, went to lunch with the wife, took a nap, tried to do a few chores and then stopped kidding myself and went to the doctor.... 'cause I'm sick, real sick.

I was supposed to deadlift today, but we'll see tomorrow. 

Day 311

Feel like crap, this would happen during my paternity leave...

Tried to do a few chores and get a nap...

Did I mention that I feel like crap?

Day 310

Throat sore, aches all over... Story of my life...

Log Press
empty x 5
155 x 3
205 x 1
225 x 1
245 x 1
265 x 1 (this was pretty good seeing as how I feel trashed, this will be a conservative training max, should I need one for reference)

seated overhead barbell lockouts
bar x 3
135 x 3
185 x 1
205 x 1
225 x 1
235 x 1

Band lat pulldowns x 4 sets

Sled triceps x 4 trips

Day 309

Starting to get sick... great.

Squat bar x 5
135 x 5
225 x 5
275 x 12

front squat 275 x 1,1,1

band leg curls x 3 sets

standing calf raise 275 x 10 x 3

Day 308

Today was Orphan Sunday at our church, I shared a brief testimony in one of the Sunday School classes and we had several other things going on as well. It was a good day... I also took a nap. 

Day 307

Today I spent the day with my wife, we went to Babies R Us, the mall and The Cheesecake factory all in an effort to burn time before the big finale. To finish off the night we went to the airport to great our friends arriving from China with their new little girl, you can check out their blog here.

What a blessing.

Day 306

Left out for Hotlanta with my sweetie.  Went to see Needtobreathe in concert.  It was loud.  I mean real loud. But it was a great night. 

Day 305

Abs are sore from yesterday's overhead workout... That's how you know you did it right.

17"deadlift rack pull
135 x5
225 x 2
315 x 1,1
405 x 1
495 x 1
585 x 1
620 x 1
Given that I was pretty sore from yesterday's press a thon and worn down from a long night with the baby, I was pleased with these, my weight selection was spot on, 620 was just enough, but not too much

Kb swings 70lb x 10 x 4
Wrist roller 6 sets (3 sets both directions)
Gripper x 5 x 2
Various curls and light bicep stuff

Day 304

Log Clean and Strict press for reps
empty x 10
155 x 3
185 x 9,8 (strict as they come, just went until I stopped)

Zydrunas Presses off pins w/ chains added

115 x 5
135 x 5
165 x 4 (tried for 5, but just didn't have it)

Dumbbell pullovers (can't do pullups still, this is straight out of the 1997 toolbox)
110 x 3 (too heavy)
80 x 10 x 3

Chain tricep extension
3 sets to exhaustion

Day 303

It's bad ya'll when some walking lunges can make your legs feel like jello.

Went with the wife for the baby's 1 month checkup. All is well and she is gaining weight nicely.

 Other than that I didn't do anything today except hang around the house.

Day 302

Speed squat w chains
Bar x 5,5
135 x 3,3
235 x 2 x 8

Walking lunges ( put my 20lb axle on my back for balance)
3 sets of ~10 each leg, I am my own training implement with these

Calf raise 285 x 10 x 3

Band leg curls x 3 sets

Nap x til my wife was mad

Day 301

Took a trip to the Zoo to celebrate Gotcha Day. It was a beautiful day, had a picnic by the zoo playground, rode the train, and saw all kinds of animals.

Day 300

3 years ago today, my first daughter became ours in Astrakhan', Russia. Happy gotcha day, sweetheart.

We went and ate lunch at our favorite Chinese Restaurant and then ran a few shopping errands around town, had a big nap this afternoon.

Great day with family.

Day 299

Last day of work for two weeks. Glad to be off and spend some time with my girls.

No training today, just hanging out, had a great supper, going to bed.

Day 298

12" speed deadlift w/ chains
Worked up to 335 x 2 x 6

These felt great, wore my new belt, felt very fresh and fast

DB rows 110lb x 6 x 5

Day 297

Long day at work, stayed a touch late. I'm going to be taking two weeks off starting next week, I'm working as hard getting ready to leave as I would have if I just worked it (maybe not..)

Anyway, there you go.

Day 296

Shoulder warming up / stretching with bands

Close grip bench press
135 x 10
185 x 10
225 x 8,8,5,3 (varying grip)

band pulldown
green x 15 x 3

empty bar curls x 30
lots of band rehab exercises on bicep

single arm Chain tricep ext x 3 sets
Band tricep ext x 3 sets

Day 295

DELOAD WEEK!

Not that I have much to de-load from, but still.

Snatch
bar x a bunch

Lots of warming up of shoulders

Overhead squats x bar x ?
Snatch + overhead squats x 3 rounds

clean and push jerk
185 x 3 jerks x 3 rounds

clean and front squat 185 x 3 x 3

barbell Calf raise 245 x 15 x 3
Arch back good morning 135 x 10 x 3

bicep and tricep sled pulling x 4 trips each

Day 294

He is Risen.

Great Easter Sunday with my family.  I am so blessed to be where I am.

Plus a 3 and a half hour nap was a huge blessing too.

Day 293

Got out in the garage to wreck some stuff

Band warmup

Log empty x ?
175 x 2, 2
205 x 1
225 x 1
245 x 1
275 x darn lockout strength...

For the record I had no business trying for a PR, I just felt good and I wanted to give it a test to see what was up. I still insist that I am too old to miss a lift.

Bench lockouts a la Jimmy Whisman and Bradley "Roll Tide" Stanford
worked up to 365 x 2, and 385 x miss

Frame deadlift

380 x 5
540 x 6
650 x 1 + a 30 second hold

Keg press and carry 150lb keg x 4 (I'm pretty sure carrying it in the lockout overhead position is the easiest way)

210 stone x way to aggravate my bicep

more kids screaming, and family fun was had by all

Day 292

My oldest sister and her family came into town. And being that I live around the corner from my other sister and her bunch everybody was over at the house to see the baby (my wife and I adopted another little girl for those of you following at home, it was a sudden and crazy thing that I don't generally recommend, but she is a complete joy)

ANYWAY. So all the cousins are running around my house screaming and we're all full from the ginormous meal we just at and I'm going to bed. 

Day 291

I was supposed to deadlift today, but I just didn't have the time.  I'm just going to piggyback it on Saturday's training.

Day 290

Band shoulder warmup

Standing Barbell Lockouts w/ chains
bar x 5,5
115 x 3 x 8 (dynamic, trying to push the bar through the ceiling)
135 x 1
165 x 1
195 x 1 (just enough)

I invented this next exercise ( I think). I took my single rope attachement and hooked it to my two sets of chains and then did overhead tricep extensions with the chains coming off the floor.

This x several sets

Band tricep pushdowns x several sets

Light barbell curls x 25 x 3
(hate to sound optimistic here, but my bicep is getting a little better)

Day 289

Had a great dinner / evening with some friends that have come into town to visit. It was a great night and even got a nap in this afternoon, built a fire since it was so cold.  It was a good time. 

Day 288

18.5" box squats
bar x 5
135 x 5
225 x 3
315 x 3
365 x 2
405 x 2
435 x 2
465 x 2
Today was max effort squat day, but I've decided to rarely do max singles in the gym, it's not worth it and it takes to much out of me for the next training day.  So I'm going with max doubles and triples in some of the big lifts when it calls for it.

Marty Gallagher once said - "I lift heavy twice a year, at Nationals, and at World's." I'm saving "all out" for contests. Plus I don't need to miss lifts, ever. Ain't nobody got time for that.

Calf raises 225 x 15 x 3

Arch Back Good mornings (narrow stance) 135 x 8 x 3

Day 287

Had a great morning with the family, we watched church on TV. Followed by a delicious lunch and a nap.

Late this afternoon got out and did  my sled drags.

8 trips total for biceps and triceps. 

Day 286

Ran a few errands to Tractor Supply and Home Depot, got some good ideas in mind for improving my squat rack and a few other projects.

Then I was able to get out in the garage and do some things

Log clean and strict Press
empty x several
175 x 5
200 x 4
210 x 2
220 x 2

Lots of shoulder movements with bands x a lot

Barbell Strict press
135 x 5
155 x 5
185 x 5,5

band rows x 4 sets

wrist roller x 6 sets

Day 285

In laws are in town helping with the new baby. Me and mommy took a nap this afternoon and then just hung out with the family.

Good day of recovery. Glad for the weekend.

Day 284

Got a short nap in, had to set my alarm, because I could have slept until tomorrow.

Then off to the garage.

Speed deadlift
bar x lots of movements until I warmed up
145 x 5
215 x 3
305 x 2
335 x 2
365 x 2
405 x 2
425 x 2
365 x 2,2

Band lat pulldown 3 x 10

Barbell curls 5 sets various weight, left bicep still killing me with heavier weight or reverse grip.

Day 283

Took little blonde mop top to horse riding lessons at Storybook Farm. She had a great time as usual and got a solid hour of riding in with the horse they assigned her, Corduroy.

Great sunny afternoon. Then home to the rest of the family. Tired, but things are alright.

Day 282

Bad day in the garage gym, lots of company and distractions with the new baby.

incline bench w/ light bands off pins (w/u to a 3 rep max)
bar x several
135 x 3
155 x 3
175 x 3
185 x 3
195 x 2 (tried for three but it was a no go)

One arm Dumbell Press (these were done with each arm, I can't believe how weak an event this is for me)

60lb x 5,5
80 x 3,3
90 x 2,2

band pushdowns x 3 sets

barbell curls x 3 sets

Day 281

The good thing about a home gym is that you have all the conveniences of home available to you... Including a working toilet. The bad thing about it...  You also have all of your homes obligations distracting you from training.

Today was a good day though. My oldest daughter, Rebekah came out to play while I lifted in the garage.

Squats
bar x 5 x 2
135 x 7
225 x 15 (it was rep squat day, still getting back on track so I kept it light)

Helped Rebekah ride her bike and tried to get the kite in the air, but it never would take.

~40yard sprints. x 6, started out slow and worked up.

Calf raises 225 x 15 x 3

Day 280

Rebekah wanted to play in the hot tub (her heated pool) so while she did that I went out in the back yard and got re-acquainted with my tire sled that has a old 45lb bumper plate on top.

Did several trips for biceps and triceps and shoulders, these felt really good on the bicep and I'm going to try and do that more. Very therapeutic.

Day 279

Weightlifter buddy came over and we did some strongman stuff we each chose two movements.

Him: barbell complexes

worked up to a short complex with 145

Me: rack pulls against bands and chains for max double

worked up to 405lb bar weight, bar just below knee

Him: frame carry

two trips with 360lbs. (working on foot speed, kept these light, it's been a while)

Me: 540lb. tire flip

4 sets of 5 (felt good, arm didn't bother me too bad, worked on running through the tire and being fast)

Day 278

Tried to stay awake, played outside some this afternoon, and then some friends brought us dinner and we hung out with them and their kids. A good time was had by all.

Day 277

Another Day in my Garage. 

I really am starting to like it. If there's something out of place or the rack is all janked up I got nobody to blame but me. Plus it was fun having Tinkerbell join me with some sidewalk chalk and her new Barbie kite. 

Lots of Band warmup and rotator cuff exercises x 10 minutes

Floor press with 1 set of chains (cause that's all I've got)

Bar x 10

135 x 10

185 x 8

235 x 1, 8

It was upper body rep day I took a good shoulder width grip and just went 'til I couldn't go anymore. Did the first rep just to prime the pumps.

Barbie Kite Flying x 20 minutes

Axle overhead lockouts

empty x 10

90 x 10

160 x 12 (to failure)

Band pushdowns x 15 x 4

Barbell Curls x 15 x 4

a few more light band exercises after that.  

Day 276

Of course, sleep is really going to become an issue now with the new baby, at least for a good while.  I did get a nap in and try to help out a lot this evening.  I think my main job is to try and keep our "off the walls" active 5 year old out of mommy's hair.

What a journey.

Day 275

Finally got back under the bar today.

Speed Squats (just trying to move the bar fast)
All sets + 1 set of chains
bar  x 5
135 x 3
225 x 2 x 8
---
to a 16.5" box
275 x 2
315 x 2

Standing Calf raise
135 + chains x 20 x 3

Squat Jumps x 3 x 6

Enjoyable first day in the home gym. Now getting my pre-workout bowel movement out of the way is no problem.

Baby is doing great and sleeping a little more each night, she's a cutie.

Day 274

Was supposed to begin the cube method today, but as you've read, life had other plans. 

Oh well, the weights will be there when I get to them.

I did get to do a little organizing and make some more sense of all my junk. So at least that's something.

Baby had a great checkup and is doing great.

Day 273

Big thanks to all the people who continue to love on us and help us.  Today was good. I spent most of it trying to entertain Rebekah and show her some attention. We went outside to play and I was able to clean up in the garage a little more and get my platform secured.

The new baby is doing great, she is adorable and did pretty good in the night.

What a crazy last few days.

Day 272

What a day.

We found ourselves in the Nursery of a hospital a couple hours drive. 

My parents met us and took Rebekah on a little excursion to the nearby mall.

We met our new daughter and her birth mother in what was a very good, much needed, very emotional day.  I have the utmost repect for her and her decision to give this child the best life possible.

What a day...

My mom drove home to help us for the next few days. There's two carseats in the back now...

What a day...

Day 271

Went to work a half a day and then came home and put together a crib, moved some furniture and brought a bunch of baby stuff we had been saving out of the storage building.

The wife put the APB out for some help with girls from her bible study and people have been dropping stuff off all day. I don't kow that I could ever thank folks for all the help we've recieved.   It has been amazing.

Tomorrow should be something.

Day 270

Today was a difficult to describe.  We drove to Helena to meet with our adoption agency to finalize our paperwork and officially begin "waiting" for a child to become available for adoption.

Well, about 9pm tonight we got a phone call that I child had been born in a nearby hospital, and the mother wanted to place the baby for adoption, and we were first on the list.

What usually takes months took only hours and now we are emotionally exhausted and drained and we have got a LOT of getting ready to do. We pick the baby up on Saturday.

Day 269

Picked up a little more wood for the squat rack platform and went and ate mexican with the family. Going to visit our social worker tomorrow, we've been working on our home study for a domestic adoption for the last few months, got all our stuff finished.

Day 268

Worked in the garage to get things better organized, but not much. I've got a good bit more stuff than I planned.

Need to sell some stuff and throw some stuff away.

Hoping to start the cube method for strongman next week. It isn't very different from what I've already been doing in the past, and I think it is a good general way to organize training.

Day 267

Blood Pressure: 136/81 [This creeps up when I let the bloat come on.  If I low carb I can get under 120.]
Bodyweight: 295.2 [somehow I've lost 5 pounds... must be that box of girl scout cookies and 3 quarts of milk I had the other day]

Well, the last stone rolled out of my little private gym today. Half of it is in the garage, the other half in the back yard.

If backyard training was good enough for Paul Anderson, it's good enough for me.

Will I miss the gym? Meh, a little. Will I enjoy getting my home setup complete? Sure.  Honestly  I feel pretty neutral about the whole thing. It's time for something different, and it's that something different I'm looking forward to.

Day 266

Woke up and got the fire stoked good and we just sat and visited this morning and drank a bunch of coffee with the In-Laws. 

Then church, Real Good.

Then a good lunch brought to us by my perfect bride.

Then I had to go to work for a while and fill a gap in the schedule.

Then I came home and hung out with my favorite 5 year old.

It ended up being a pretty good day.

Still no training, I've got to get my home gym set up, so I'll be doing that this week.

Day 265

helped Tim get his squat rack and plates to his storage unit.  Then went to a weightlifting meet at All In Crossfit in Auburn and watched my buddy Zack compete. He did real well.

Then went back to the gym for more. 

You know what is hard to move?... Things that are intentionally heavy. We got my yoke, my tires and the rest of my plates...  I have a lot of plates...

My In-laws are in town, and I about worked my father-in-law to death. It's amazing all the things the gym Accumulated

Oh, and it also snowed at one point...  So thanks for nothing, March..

Day 264

I hooked up the trailer and met a buddy up at the gym.  We unbolted and dragged rubber mats until out fingers hurt..

If I ever promote a strongman show it's going to have a horse stall mat drag medley....  They are the hardest thing to move.

Anyway, we got the first load on the trailer and took it back to my garage.  I'm already exhausted and we've got a bunch more trips.

Day 263

We had our "3 years later" and last post placement visit with the social workers today from adopting Rebekah.  Honestly, it was the only reminder I've had in months that she wasn't born to us.

This has been a busy month, and training just hasn't been on the horizon lately, but spring is coming. Gonna hook up the trailer and move some gym equipment tomorrow afternoon. I'm excited, I like change sometimes, especially when I think it is for the better. I think training at home will give me more time with Rebekah and more time to be a strong daddy.


I wrote a post about how much I hate winter, and invented a new holiday.

See you later February, shame I couldn't torture you before you died....

Day 262

After a generally terrible night of sleep last night I came home and took nap while the family was away at horse riding lessons for little girl.

I slept two hours and it felt like I blinked. Ate a good supper and just hung out with the family.

Day 261

My cough is getting better and I'm starting to feel like training again.

After 3 years I am closing down Auburn Barbell Club and we are moving out Saturday. It was a good experiment, but not enough patrons in the end to make it self sustaining or worth the effort.

With my platform in my garage ready to recieve my squat rack. I'll be putting my strongman stuff in the back yard.

There's no place like home.

Day 260

Skipped the gym again today, the couch was calling my name. Then took Rebekah to gymnastics and then had a meeting with some folks from church about starting an orphan care ministry at my church. It was good, but I'm wore out.

By the way, legs STILL sore from the sprints, being sick really knocked me down.   Likely taking most of this week off from the gym to get ready for the move.

Day 259

Church this morning was good. Had a good lunch and put a movie on for little girl while we took a nap. I slept better than I have in weeks. 

Worked some more on the platform, I'll take some pictures and put them up sometime.

Day 258

Started working on the 6 x 8 platform I'm building on my VERY uneven garage floor. I got the thing framed up with 2x4's (about 24 of them) and got it leveled in the spot I'm putting it. Now I've got to do some reinforcements and hopefully it will stand up to some weight. 

Unlevel concrete is worthless, and by the way we are closing the gym due to expenses and our shady swindler landlord. So, I'll be training at home from now on, hence the platform.

Day 257

Skipped training and took a brief nap, then went out on a date with my lovely bride. Had a great time and now looking forward to the weekend.

Day 256

My legs are sore from yesterday's sprints, curiously sore...  That just goes to show you how powerful a simple new stimulus can be.

Day 255

50 meter sprints x 6

-I was going to do Dan John's great 8 method, which I think is 8 sprints with increasing intensity, but 6 felt right for what I was trying to do today. I'll up the volume on these, I just had to move my feet. I'm so sick of squatting...  Not the funnest thing given the head cold.

Band shoulder mobility exercises x a lot

Axle Press from Racks
110 x 8
130 x 8
160 x 8

Empty Bar Curls x 15 x 3

Band tricep pushdown 12 x 4


Winter training just sucks for me.  I'm just trying to keep moving.

After I got home I hung a new light in the dining area for my lovely wife.  Nice to be able to see my food now.

Day 254

Bodyweight: 300lbs. even (forgot to weigh Monday)

Dad's heart cath went well, and even though he has some pretty good blockage in one artery they are just going to follow up in a year and check it again.  No surgery right now, which is a good thing. Praise the Lord.

No training today, took a long nap.  I'm full on sick even though I was trying to will myself not to be.
Took the my little girl to Waffle House while mom had some friends over. Had a great time.

Day 253

Dad is getting a heart cath tomorrow to see how much blockage they are dealing with, if it's bad he'll have surgery before the end of the week.

complex warmup x 3 rounds

squat
135 x 3
255 x 3
295 x 3
335 x 2 x 6

Deadlift (feels good to type that)
315 x 2
365 x 2
405 x 6 singles and 5 shrugs at the top

Close grip bench press
bar x 15
135 x 12
185 x 10
235 x 6,6,6,6,4,4,4

Empty barbell curls x 20 x 2

didn't get to weigh in this morning, I'll do it tomorrow.

Day 252

More sickness, more laziness, more sitting by the fire.

I took my nephew to Home Depot this afternoon and bought some 2x4's and plywood for the 6'x8' platform I'm building in the garage.

After 3 years we are closing down the Gym, just got too expensive and we are dedicating all our resources to our upcoming adoption. (By the way we are adopting again)

We'll see how this platform comes along.  I've got to level it up so that may be tricky since there is a pretty good slope in the garage.

Day 251

Daughter is running a fever. So we had a pretty lazy day at home. It was cold as the mischief so we didn't stray to far from the fireplace.

I did get a nap in and head out to train this afternoon

Shoulder warmup/mobility/rotator cuff with bands x several sets

Log Bench Press
empty x 15
135 x 10
185 x 10
235 x 10
285 x 4,4 (did not think these would feel as heavy as they did)

overhead barbell lockouts
empty x 10
111 x 3
176 x 3
226 x 3
243 x 1

Low Row
90lbs. x 12 x 3

Plate front raise (blast from the past)
45lber. x 8 x 3

Empty barbell curls x 15 x 3  (bicep/elbow is slowly getting better just going to do these until I can go up in weight)

Day 250

On a chance, I signed my dad up to have a new kind of heart Cat Scan we are doing at the hospital. The results came in and it showed he had severe disease in several of the arteries around his heart.  He was completely asymptomatic, going to see a cardiologist on Monday, may have to have heart surgery as soon as next week. Essentially he would have dropped dead within a couple of years if we hadn't caught it. A realy eye opener.


Cut up and split firewood x 45 minutes.

Day 249

warmup complex

squats
135 x 3
225 x 3
315 x 5 x 7

Axle press out of rack
empty x 15
110 x 15
160 x 12
180 x 10

empty barbell curls w/ fat gripz x 12 x 4

Nothing is feeling good these days. Bad week of sleep, and my diet has been less than adequate. Gotta tighten up.

On a positive note, Valentine's day didn't catch me sleeping and I hit a grand slam I think. 

Day 248

Long, tiring day, did get a nap in this afternoon thanks to my parents babysitting. Lots of "The Stick" to my thighs and hamstrings, gotta get out my pvc pipe and start rolling.

Day 247

My mama and daddy came into town this evening and we went out to eat some BBQ.  It's been raining for the last 3 days and I'm sure it has robbed me of all happiness.

Legs very sore from the high volume on Monday, likely won't make it to the gym tomorrow, with family in town and all, it's tough to train frequently when you aren't a full time athlete.

Day 246

Bodyweight : 298.6 lbs.

warmup complex

squat
135 x 3
225 x 3
295 x 9 x 4 (full rest, ~10min. between sets)

the first set was the hardest, I think I had to wake my body up, sets 3 and 4 were the easiest... but let it be known that I hate, I hate, I hate high volume squatting.

mini band shoulder complex x 3 rounds

barbell curls

empty bar x 12 x 4 (used fat gripz)
My left elbow/bicep is still killing me, but I'm going to do these every workout until it stops hurting and then add 5 lbs. and repeat.

Incidentally, a great way to make yourself forget about arm pain is to suffer doing high rep squats...

Day 245

Church, nap, the usual.  Spent the evening with my little girl. We watched most of The Jungle Book, which she enjoyed.

Squatting tomorrow.

Day 244

Working today, so there you go.  Of course, today is going to be the nicest weather we've had all week.  But I guess a little time and a half wouldn't hurt either.

Day 243

Had to end up working late.  Used my time in a meeting this morning to thoroughly massage my patellar tendons and vastus medialis in anticipation of the next 3 weeks and 12 squat sessions.

Got to keep my little lady this evening while mommy went to a women's conference. We watched Peter Pan and played in the hot tub. Good times.

Day 242

Squat
bar x a few
135 x 3
225 x 3
275 x 3
315 x 3
355 x 5

In the squat routine I'm doing it says I should be able to squat 85% for five by the end of week two, so I told myself if I went ahead and did it today I'd just take Friday off and do some light stuff around the house.
I started the program with an estimated, very conservative max of 420lbs. in the squat. It was easy enough, so I'm good to proceed with week 3.

Band rotator cuff and tricep exercises x several sets

axle press from rack
110 x 5
160 x 5
200 x 2,2,2,2 

Just did these to stretch and get keep my shoulders active, left bicep and elbows are still a little achey.


DB shrugs 105s x 20 x 2

Day 241

Took a nap after work, was awakended by my little princess jumping on my stomach asking me to reassemble a toy she had just pulled apart.

Then got out in the garage to do some chores, which turned into a walk with little princess and Gracie the wonder dog, which turned into walking to my sisters house and playing basketball with my nephew. It was a good day.

Oh yeah... meatballs for supper...  Boom!

Day 240

BW = 300.4lbs.  (gonna start including this every Monday)

warmup complex x 3 rounds
Squat
135 x 3
225 x 3
295 x 5 x 4
315 x 3
335 x 2 x 2
378 x 1

Standing Axle Press
110 x 10
130 x 10
160 x 10

Day 239

Church, Nap, general lethargy.  Ate at my favorite Chinese place for lunch, it was delish.

Day 238

Lazy Saturday.  Went and ran a few errands and then cooked some hamburgers for supper. Got a big nap in and had a fire in the fireplace

Day 237

Warmup with complex x 3 rounds

Squat
135 x 3
225 x 3
275 x 8 x 3
295 x 5
315 x 2 x 2
335 x 1

Floor Press
225 x 12 x 3

Day 236

Sister in Law came in town to visit, was supposed to workout again today, but the guy came with his magic machine and chewed up all the brush in my back yard for me. Saves me an entire summer of work.

Went out for dinner to celebrate.

take a look Here!

Day 235

This was supposed to be day 2 of the Smolov squat routine, and I'm already skipping workouts.  Oh well, sometimes being a daddy and husband takes priority.  The barbell will be there tomorrow.

Day 234

Everybody in my house is sick except me. I guess I should be thankful.

Good nap had by all. Went out and got some supper, because who wants to cook when their sick?

Day 233

Day 1 of Smolov squat routine

I'm not making any promises that I'll finish, these high volume routines generally take me out with back spasms at some point, I just can't recover fast enough. But with that said.

Warmup
snatch,OH press, OH squat with an empty bar x 3 x 3 rounds

135 x 3
225 x 3
275 x 8 x 3 (this is where the work is for me)
295 x 5
315 x 2 x 2
335 x 1

Log Press
175 x 8
195 x 6
205 x 2 x 2 (supposed to be a set of 4, but I was wore out)

Speed deadlift

335 x 10 singles

squat jumps x 10 (rather than jump onto something, and falling into the floor and dying, I just jumped as high as I could for sets of doubles)

pm
hot tub x 12 min.
wife's rolling pin to my hurt places x while in hot tub
protein shake
early bed time

Day 232

Both my girls are sick so we stayed home from church.  I drank coffee most of the morning, and then took a nap after lunch. Fnished up getting some trash to the road that we cleaned up yesterday for garbage pickup.

It was a good day.

Day 231

I hired a company to clear out my back yard with one of those bobcat machines that has a cheese grater on the front of it and grinds up everything in it's path...  So I spent today getting all the rocks/debris/and scrap metal cleaned up in the back half of the yard.  The previous owner just had way too much junk hidden in the ivy out there.

today's workout:

Manual Labor x too long; super setted with wish I could have been doing something else.

Then took the wife out for dinner, she is great.

Day 230

Squat
BW x million
bar x 10
135 x 10
225 x 10,10

axle lockouts
110 x 5
200 x 3 x 6

light DB bicep curls x wow my left elbow is killing me, I think it's tendonitis from training stones for so long leading up to the contest. Gonna lay off those a while and rehab it.

Day 229

My legs are crystalized from those measely squats I did yesterday. So now I'm moving around like an old man.  squatting again tomorrow just to get them back in shape.

Got a nap in, not much to report.

Day 228

Warmup x not enough
Squat
135 x 5
225 x 5
250 x 5
275 x 5
300 x 3
325 x 3

Log press
175 x 3
225 x 1, 2 (too heavy, too soon, should have just stuck with the light stuff)

Deadlift 335 x 3 singles

Had planned to do more, but I had to meet a guy about clearing out some land in the back yard, gonna use part of it to set up a strongman area... And a treehouse... :-)

Day 227

Today was a good day. I'm getting back in the gym tomorrow. I need to get back in the gym. I need to get some stuff out of the basement....

Day 226

My mama and daddy are in town. I brought some of my Mama's vegetable beef soup for lunch at work, it has magical restorative and healing powers. I'm helping my dad move a refrigerator this afternoon, and that is my workout. Deciding to stay away from the gym until Wednesday, I think and extended layoff is just the right thing for now. I want to be in the game for many years to come, and I feel like completely healing up is the best thing right now. Let some of these nagging aches and pains clear up and get hungry for heavy lifting again.

Day 225

Took the long drive home from Charlotte. On the way I took Allison and Rebekah through Toccoa, Georgia, the birthplace of Paul Anderson. We stopped off at Paul Anderson park where his statue and memorial is. It was humbling, I'm working on writing a little something about it and him.

The rest of the drive was good, Rebekah's sick with the cold and fever, so we had to make several stops, but some ice cream at the Dairy Queen in Toccoa hit the spot and seemed to perk her up a little.

I just can't be thankful enough for my family and the joys we get to share.

Day 224

Great day of doing nothing. Went to my nephews basketball game this morning with all the cousins. Had a little lunch at On The Border (I like it ok). Good Nap (again) and been reading. Dan John and Pavel Tsatsouline's new book Easy Strength for several days now. Trying to digest it so i'm going slow. It is a great book and I highly recommend it.

Day 223

Got out with my nephew and went to the local Play It Again sports.  I always like to check those places out for good deals on old/antique barbells and plates (the new stuff is crap unless it's high end)

Thought I was going to get a steal on some 100lb. plates, but the deal fell through at the last minute. Oh Well, we had a good time looking.

LONG NAP while Rebekah played with the cousins and wifey went shopping. Burgers for supper, I am stuffed.

Day 222

Left work early and Got out of town around lunch time to avoid some of the winter weather. It rained on us pretty much the entire way from Auburn to Charlotte.  It was a hard drive and I was a ball of nerves by the time we walked in the door of my sisters house.

day 221

Packed up, help with the chores around the house. I am a master dish washer. Played with the little lady some. We are all trapped inside by the weather. Tomorrow we are bustin out.

Day 220

Good day, got a nap. Work wasn't too difficult.  Planning to go to Charlotte to visit my sister and her family on Thursday. Just enduring this massive amount of rain we've been getting, I think I'm getting cabin fever.

Day 219

Went to the chinese restaurant with the family.  This one is none buffet order off the menu style and it is so good it is rediculous. I ordered 2 appedtizers, 2 eggrolls and the main course (just to treat myself) and ate myself stupid. It was delicious.

Day 218

Feeling pretty good, just a little stove up. My muscles aren't to sore, but I can tell that I've done some work. Was able to make it to Sunday school this morning and got a GOOD nap in this afternoon. I'm going to take at least a week off and eat as much as possible and sleep as much as possible.

Day 217

Woke up this morning with that feeling in the pit of my stomach.  Drank a little coffee and piled the family up in the car and headed to Carrollton, Ga to the GSM Icebreakers 2013 strongman contest.

The drive went well, it was a little foggy, but we took our time.

We arrived at the venue and I was greated by my old buddy Brad Stanford and his wife Kim. We set up a little camp site under the big pavillion and got ready. After registering they told me, much to my dissappointment that the weight for height had been eliminated due to wet ground conditions.  I was ready for that event and couldn't have been more dissappointed, thought I could do well there.

So the firetruck arrived for event 1 and it was massive.

A good many of the lightweights could barely get it rolling. Brad did well with a pull of about 6 feet in the Master's class.

Eventually, my turn came around and I fought like the devil for about a minute and got six feet also, I think not practicing my pulling event could have cost me a few extra feet here. Lesson learned.

40k lb. firetruck pull x 6 feet

Event 2 - Log Press
I had been nervous about this event, just because overhead pressing is where I usually lay a big egg in a contest. It was a log press medley of 250, 280 and 310lbs. My strategy was simple, dominate the 250 and get on the board. Take my time and take a few breaths and sell out on the 280 (would have been a 10lb. PR for me).

The 250 flew up, i casually walk to the 280 and get my feet and mind right. I got the clean easy and a good rack position, but when I went for the press I just couldn't get it there. But at least I was on the board.

Event 3 - Max Deadlift

Now it was time to find out who the strong people were. Warmups went well. just took a few increasing singles to 515.

Opened at 565, good lift, felt good.
2nd attempt 605, good lift, felt great
3rd attempt 625, easy, good enough for a tie for 3rd place, and a 10lb. PR. Wish I had attempted more, but getting the lifts was my goal.

Event 4 - Keg Load, Wheelbarrow medley

Fortunately a good placing in the previous event let me see how well I needed to do here. My goal was just to get all 4 kegs loaded and then if I had time, try and take a few steps to the finish line and beat out a couple of folks to hold my placing. did exactly that, multi-way tie for 3rd (I think). In hindsight I should have moved quicker, since this was not a difficult as I thought it was going to be, but another lesson learned.

Event 5 - Stones
I have been training stones and stone loading movements religiously for the last few months because I was sick of stinking it up on the stones. Well, it paid off.

240,275,270,290,310lbs stone run in about a minute. My best stone run to date, once again if I had hussled by a couple of seconds I could have finished one placing higher and added to my position.

Big thanks to Brad Stanford for his help, coaching and encouragement. It always is better when you've got somebody in your corner rooting for you.

Finished 5th (should've finished 4th were it not for some mental errors and self doubt on my part) my best placing yet and a great place to keep building from.

Wore out, now for a week of rest and eating.