• Rest day grip work 12/14/17
    Got the rolling thunder in the mail today so tried it out. Never used one before. Fun! Grip definitely isn’t fresh from rows yesterday… and max DOH axle this weekend… And work… And blahblala

    31×3
    56×3
    91×3
    126×3
    146×1 both hands
    161×1 right hand

  • Deload workout, Monday 11/27/17
    Sled drags, 40’ down & back, 270lbs
    3 sets

    10×3 power snatches, 20s rest
    95lbs

    Planks
    2×60

    Upper deload, Thur 11/30/17

    Warm-up with bird dog and band dislocates and pull aparts

    Yoke press, no equipment
    175
    5×5

    Pull ups
    3×8

    Lower Deload/grip 12/2/17
    Ironmind axle DOH d…[Read more]

  • ME UPPER PUSH PRESS 11/24/17
    135×5
    185×3
    205×1
    225×1
    245×1
    265×1 – super grinder… Pressing going backwards lately

    Push press w/ green bands – gonna try these out to help my stability and leg drive
    95×3
    135x6x3

    Deadlift rows
    185
    5×8

    Face Pulls
    3×30

    Extra lower & stones 11/25/17
    SSB (breaking in the EFS)
    150×5
    165×5
    190×5
    240×5
    290×5
    310x3x5…[Read more]

  • ME UPPER FLOOR PRESS 11/16/17
    135×5
    185×3
    225×3
    275×1
    315×2 – epic fail here.

    Strict Press
    135×3
    185×3
    205x2x3
    205×4
    Felt pretty shitty, called it

    EXTRA LOWER 11/18/17
    Front squat
    135×5
    185×5
    225×3
    275×3
    315×3
    365×3

    Conv deadlift – breaking in the Texas DL bar
    135×5
    225×5
    315x5x5 – DOH

    DE UPPER WK3WV1 11/19/17

    SPEED BENCH
    165 9×3 monster…[Read more]

  • ME LOWER 11/14/17
    Zercher squat from rack
    110×5
    160×5
    200×3
    250×1
    280×1
    320×1
    350×1
    370×1
    260×11 (thought it was 12 but I can’t count)

    Concentric Gmorning
    105
    5×5

    Ghd
    3×10

    Ab wheel from knee
    3×20

  • ME LOWER 11/7/17

    3-mat axle deadlift
    290×2
    340×1
    390×1
    420×1
    450×1
    470×1 PR

    Zercher squat
    5×5
    200lbs

    Rdl
    3×8
    200lbs

    Ghd
    3×10

    Ab wheel
    3×10
    Abs were still very sore from standing wheel the other day

    ME UPPER 11/9/17

    Tweaked shoulder at work, hurt to raise arm overhead a bit but neutral log grip felt ok esp after band warmups, still was…[Read more]

  • Starting back on Refuge today.

    DE UPPER 11/5/17
    Speed bench w Green Monster Mini Bands
    145lbs bar weight 9×3
    superset pull-up 9×5

    Strict Press barbell
    3×5
    155
    165
    180

    2×8 bottom up kettlebell press single arm 16kg
    1×12 8kg – slow eccentrics

    3×20 tricep rope, level 9 – slow eccentrics
    2×20 rope curls, level 9 – slow eccentrics

  • Weds Oct 11, competing on Saturday
    Speed yoke runs
    355lbs
    4×40’

    Axle strict press
    110×5

    Tues Oct 17
    Front squats
    255 3×3

    Stone Loads 48”
    235 5×1

    GHR
    3X10

    Thurs Oct 19
    Log viper press
    155×1
    185×3
    225×2

    225 for 1 viper, 3 push press

    Sat Oct 21
    Axle deadlift
    DOH
    200X3
    250X3
    300X3
    STRAPS
    350X3
    380X3

    Sun Oct 22
    Strict Log press, bel…[Read more]

  • Have been pretty busy and lazy about posting here, but I competed Oct 14 (2nd place in the 220s at NC Viking 2) and Oct 28 (4th place in the 231s at NC Strength Challenge, both weighing 198-200lbs).

    Competing 3 times in 5 weeks was pretty rough, but I’m getting back to consistent training tomorrow and will start another cycle of the…[Read more]

  • Sunday October 8
    Log clean once strict press
    185 5×5

    Tuesday October 10

    Been sick last couple days
    Farmers carries, 25 ft down&back

    110p/h
    200p/h
    220p/h
    245p/h

    200 3×2 farmers deadlifts,
    50se static hold on last rep of last set

  • Thurs oct 5
    Axle continental
    160×3
    180×1
    200×1
    210×1
    230x2x0

    Axle DL
    230×5 DOH
    280×2.5 DOH
    330X3
    350×3
    370×3

    Back and lats were feeling pretty rough. Still gotta get way less shitty at Continentals

  • Thurs oct 5
    Axle continental
    160×3
    180×1
    200×1
    210×1
    230x2x0

    Axle DL
    230×5 DOH
    280×2.5 DOH
    330X3
    350×3
    370×3

    Back and lats were feeling pretty rough. Still gotta get way less shitty at Continentals

  • Getting back into the swing of things… Haven’t been able to train since I started the deload for my last comp on Sept 23. Moving and starting a new route for work and working 12-14hr days until I figured it out threw me off.

    Settled in now with the new home gym though.

    Worked up to some axle strict press for 2×5 at 195 on Sunday, Oct 1st to…[Read more]

  • Mixing it Up 9/15/17
    Not doing ME upper. Competing in 8 days, upper body a bit beat up so treating this as a free day before deload

    Front Squat
    135×5
    185×3
    225×2
    275×1
    315×1
    345×1
    385×1
    425×1

    Push Press
    4×5 @ 225

    Back hyper 3 x a lot

  • ME LOWER 9/12/17
    Hit some Continental clean technique work a few hours before the main session

    10×2 EMOM with 160lbs

    ME Snatch Grip Deadlift
    135×5
    185×3
    225×3
    255×1
    285×1
    315×1 – no straps, DOH no hook
    335×1
    365×1
    375×1
    385×1
    265×10 – left a few in the tank for sure but not comfortable pushing it on DL amraps after that last back tweak

    Front…[Read more]

  • DE Upper Wk3Wv2 9/11/17

    Speed bench w Green Monster Mini Bands
    165lbs bar weight 9×3
    12345678

    Strict Press
    3×5
    180 // 170
    190 //180
    205 //195
    I’m an idiot and somehow fucked up the plate math and did 10lb more per set than programmed.
    On the left is what I did, right is what was programmed

    Skipped accessories. Joints beat up and killer headache

  • EVENTS 9/9/17
    Press Medley
    Keg, axle, log
    160lb keg, 200 axle, 195 log

    Got two revolutions, 6 total reps

    Felt horrible, insanely fatigued… took the rest of the day off and ate and slept like a mofo

    Events pt. 2, 9/10/17

    SSB squat
    145×5
    195×5
    235×5
    285×5

    Farmers
    195×35
    225×20 – Hand gave out, didn’t really set grip
    225×0 – failed pick, o…[Read more]

  • ME UPPER 9/8/17
    Floor Press
    45×20
    135×10
    185×5
    225×3
    275×1
    295×1
    315×1
    335×1
    345×1 – elbows were feeling really cranky so called it there and skipped the backoffs for floor press

    Incline bench 185
    4×8 – lightest and fastest these have been so far, got the bar path down good on incline bb now

    Light BB rows… 135 5×10

  • ME LOWER 9/5/17
    Box Squat w SSB (blue plastic chair + 45lb bumper)

    145×10
    235×5
    285×3
    325×1
    365×1
    385×1
    415×1
    435×1
    465×1
    485×1
    505×1

    SSB front squat to lower box (blue chair)
    145lbs
    2×25

    Deadlift W Axle

    270×5
    290×10

  • DE Upper Wk2Wv2 9/4/17
    Speed bench w Green Monster Mini Bands
    150lbs bar weight 9×3

    Strict Press
    3×5
    160
    170
    185
    Feeling pretty heavy after PRIng log at the seminar yesterday, haha..

    Lat pulldowns 4×12

    BUKB press
    3×8
    16kg kettlebell

    3×10 kb lateral raises- 45lb kettlebell

    3×50 tricep pdown w red band
    3×25 plate curls 2×25 45 plate, 1 set 25lb

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