strength training redux.

Trained upper body tonight and took a 30 min break before BJJ class. I’m feeling good…my appetite has increased a ton for some reason but I’m keeping it clean and sticking to protein/veggies.

Flat Bench:
225×8x1
275×5x1
315×5x1
295×5x1

Elite Rings - Inverted Rows:
BWx10×4

Incline Dumbbell Pres:
65 +blk bandx15×1
65 +blk bandx25×1
65 +blk bandx21×1

Neutral Grip Pull up:
Green Bandx8×1
Blk Bandx8×2

Fat Gripz Hammer Curl:
30×10x3

Band Pull Apart:
Blk Bandx25×3

Rear Lat Flys:
20×15x3

BJJ(60 min class):
XxXx1

Duration: 120 minutes

11th strongman workout…my buddy pat joined us today.

Farmers Walk:
110x1x3
160x1x1

Hand over Hand Sled Pull - 20 yds:
200x1x4

Prowler Push - High Handles:
140x1x3

Prowler Push - Low Handles:
140x1x1

Backward Sled Pull(Performed Immediately After Prowler Push):
200x1x4

Terminator - 120yd Prowler Push:
90x1x2

Duration: 120 minutes

Guillotine Choke

BJJ:
XxXx1

Duration: 60 minutes

I’ve been posting here for just about 6 months. My goal with this blog was to stay honest about my progress towards achieving a better level of health and fitness. I have logged every workout and training session over the past 6 months and am very pleased with my progress.

I think these two pictures show a nice transformation. The first photo was taken in early Nov 2009 and the second was taken yesterday evening. The person in the second photo is my friend, training partner, and strength coach Chris Grayson.

Chris paid me a great compliment in his latest blog entry here

These days, I feel more like ‘myself’ and have tons of energy for all the good things in life. I’ve made new friends and have taken on new interests. A big piece of the last 6 months has been the improvement in my mental health and the unwavering support of my girlfriend Nicole. I’m amazed that she’s tolerated my nonsense over the past year while supporting me every step of the way. I love her more than ever before and can only try to reciprocate in her time(s) of need in the future.

Before & After…

I know that I was supposed to take it easy this week but we got some huge news. Chris submitted a few of our strongman videos to EliteFTS for their ‘Prowler Flu’ contest and ended winning! We (Chris & I) have been invited to train with Dave Tate and his crew at the upcoming Underground Strength Session on July 18th. I am so excited and have to get my sh*t together! We’re going to hit it hard for the next 6-8 weeks to get as strong as possible!

Floor Press - Swiss Bar:
265x5x1
315x3x1
350x1x1 (PR)

Rotator Bar - Bent Over Row:
190x15x3

JM Press - Rotator Bar:
160x15x1
180x15x2

Fat Bar Dumbbell Curls:
30x10x3

Elite Rings Push-ups:
BWx12x2

Trap 3 with Cable & Rope:
17.5x10x2

Duration: 90 minutes

More Bear Hug to hip toss and side control

BJJ:
Xx1x1

Duration: 60 minutes

I woke up today and felt pretty ‘blah’ about the prospect of strongman training at 1pm. This feeling continued as I had to unload all of my tools (i made some flower boxes for nicole with some left over lumber) and load all of the weights/gear into my truck. I was already telling Chris that I was sore, tired, and was planning to take it easy today. Once we got started, this all changed I did everything full tilt and actually pushed more on the prowler than I’ve ever done. I also felt much more conditioned today and feel great tonight!

Farmers Walk - 60yd Weave(Weight is per Hand):
110x1x1
160x1x1
200x1x1

Sled Pull - Standing, hand over hand:
200x3x1

Prowler Push - High Horns:
90x1x1
140x1x1
190x1x1

Prowler Push - Low Handle:
90x1x1
140x1x1
190x1x1

Prowler Push to Failure(120yds):
90x1x1

Duration: 90 minutes

More of the same from Thursday.

BJJ:
XxXx1

Duration: 60 minutes

I’m definitely overtrained this week. I need to take a few days off from the weights. I feel horrible.

Speed Deadlifts:
275x2x8

Back Extension on GHR:
12x10x3

Duchaine Calf:
40x10x3

Duration: 60 minutes

I planned to train legs tonight before class but I’m extremely bruised/beat-up from football last night. We played 2x and won the championship for our league- yay! I also gave myself a nasty burn from putting an ice pack directly on my skin for 20 minutes, frost bite anyone? So my right arm is brusied and burned…looks like burger!

BJJ:
XxXx1

Duration: 80 minutes