cabers, sheafs, weights...oh my

And it's all because of youuuuuuuuuuuu
And it's all because of youuuuuuuuuuuu
 
Derwyddon said:
when i'm a world famous powerlifter and strongwoman champion who can squash buildings with my fingers, i'll make sure everyone knows it's because of you. :D
Click to expand...

That will be sweet. You're young; you have plenty of time to get a name known for yourself. We just need to get you competing and hook you up with some strongmen/women competitors in your area.
 
5/13-Sunday

Gawd it's been a long weekend. I finished 23 of 46 soccer coaching clinic hours. It's 46 hours spread out over two weekends. Saturday and Sunday were spent pretty much the entire time playing. But I still had a bit of a mindset to go lift anyway.

A)Front squat:barXlots, 95X5, 135X5, 185X3, 225X3, 275X1, 295X1, 315X1, 325X1
B)Push press:135X5, 155X5, 185X3, 205X3, 215X1, 225X1, 235X1, 245X1
C)chest supported row:135+machine weight:10, 10, 150+machine weight:7

I really can't believer I got anywhere near these numbers being tired, muscularly exhausted, mentally drained, sun burned, etc etc etc

Cable circuit-
D1) pull throughs: 170X13X2
D2) "caber" curls: 130X15X2
D3) tricep extensions: 105X15X2
D4) low flye: 80X15X2
 
5/15-Tues

Guess what? It rained again. God willing it'll stay clear enough to throw on Thurs and Sat.

Went with a friend to his gym and basically followed his workout.

Giant Set A--no RI, 1' RI between Giant sets
A1) chest supported row: 135+X10, 145+X8, 6
A2) chins:BWX10, 7, 3
A3)calf raises:225+X20X3

Giant Set B-ditto
B1) straight arm lat. pulldown:130X15X2, 130X12
B2) back ext:BW+25X15X3
B3) cable tri. ext.:some weightX15X3

C1) face pulls:120X15X3, 120X17
C2) smith machine shrugs: 140+X12X3, 8
 
May 17th-Thurs

Early afternoon-
A)Power snatch: 145X3, 165X3, 175X1, 185X1, 190X1
B)cable "caber" curl:150X15X2

Late afternoon-
5 throws each...1.5 hours total
A)Breamar-not bad, hitting around 29ish feet
B)HWD-having horrible time here, hitting around 18ish feet
C)LWD-getting better, consistintly hitting around 40ish feet
D)hammer-eh, no numbers as we're working hte hammer boots
 
May 18th-Friday

-Early afternoon-
A)front squat:185X5, 225X5, 275X3, 315X3, 335X2
B1) 1 arm db bench press:110X9, 110X7 *each arm*
B2) chest supported row: 150+X10X2

-Late night-
1 hour indoor soccer
 
evolution said:
May 18th-Friday

-Early afternoon-
A)front squat:185X5, 225X5, 275X3, 315X3, 335X2
B1) 1 arm db bench press:110X9, 110X7 *each arm*
B2) chest supported row: 150+X10X2

-Late night-
1 hour indoor soccer
Click to expand...

those front squats = hotness

I haven't done one arm bench in a while, i love those, especially one arm incline
 
AJP said:
those front squats = hotness

I haven't done one arm bench in a while, i love those, especially one arm incline
Click to expand...

Yeah I <3 front squats. This is my main squatting movement. I've never had a problem increasing my back squat numbers so far as my front squat numbers are increasing.

And I can't remember doing bilateral db benching in a long time. I throw in some scapular protraction with every rep.
 
5/21-Monday

A) 1 arm db power snatch:45X5, 70X3, 90X2, 110X1 *each arm*

B) deadlift:225X10, 275X8, 315X8, 385XF <---this pissed me off. The bar just kept slipping out of right hand no matter how well I wiped down the bar. Grip was fine but hands were f'n sweaty. Note to self: bring chalk or gloves next time. Anyway, loaded back down to 315 and repped 8 more...last 5 were 2 second pause singles due to bar slipping.

C1) Chins:BW+25X9, X6+1 isometric 5 sec. hold at mid point
C2) dips: BW+115X5, BW+90X9

D1) cable 'caber' curls: 150X18X2
D2) face pulls: 130X12X2
D3) Cable ext rotations: 20X12X2 *each arm*

On a happier note...am making blade boots for the hammer. Hopefully we'll get enough practice in 'em to use 'em at Arlington in a week from this Sunday.
 
Derwyddon said:
do you do one armed bb snatches at all?
Click to expand...

Yup. I actually like them better. I might move back to doing them. I started concentrating more on the 1 arm db snatches because the movement is similar to the WOB (weight over bar) event that we do in the Games. When the weight is moving, you pull when the implement hits the ankles. It's one of the few lifts that actually has sport carry-over.

At one time I could 1 arm bb snatch more than I could 1 arm db snatch...not sure if it's still the same.
 
5/22-Tues

-Early afternoon-
Went to the gym to test my bench since I haven't benched in awhile.
185X5, 225X3, 275X3, 300X1, 315X1, 325X1, 330X1, 335X1, 340XF


-Evening-
Just under 2 hours of throwing.
Really worked the hell out of HWD. I broke our heavy hammer handle...this made me smile.
5 throws each...no distances recorded
Braemar, Open stone, HWD, LWD, 22# hammer (2 throws), 16# hammer
 
5/24-Thurs

-Early afternoon-
Went with Tony and Kristen to the gym. He loves hammering 1-2 bodyparts.
A)Push press:155X5, 175X5, 225X5, 250X1, 255XF
B)High incline db press:60sX19+1 asst., X12+2 asst., X9, X5+2 asst
C)cable flyes:100X15X2, 100X12X2
D)supersetted a few sets of calf and bicep stuff

-Evening-
Worked with the hammer boots. Spent 30 minutes throwing both the 16# and the 22# hammer.

I have a video of my 225 push press and most of the 250 push press. The 250 cuts out as I'm fighting to lockout. For some reason Razor phones have a 10 sec or so video timelimit or something like that. If I can get my stupid computer to recognize the email from my phone, I'll post up the video(s).
 
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