PDA

View Full Version : Rebuilding, new Journey for Brick



Pages : [1] 2 3 4 5 6 7

Brick By Brick
03-19-10, 3:41 am
Hi y'all. I'm back after a several month hiatus. I decided to get out of strongwoman competition, play some golf, drink some beer, and decide what I wanted to do in this iron game. So, I'm back as more of a "power builder." I love to lift heavy, and am determined to get stronger - always - but am playing golf competitively and doing some highlander games events. My focus is more on getting leaner, staying flexible, and building power and endurance. I'm starting with the Training Routine #1 split, with a few variations. I plan to do this routine for 6-8 weeks.

Today's Training, Abs, Biceps, Triceps, Cardio

Incline Sit-Ups, 2x12
Standing Hammer Curls, 20 lbs, 2x12
Standing Straight Bar Cable Pressdowns, 70x15, 80x12, 80x10
Seated EZ Bar Preacher Curls, 45x12, 55x10
Standing One-Handed Cable Kickbacks, 40x8, 30x10
Exercise Bike for 30 minutes

Hello again to all my old friends, and welcome, hello, and DO WORK to all my new ones. It's great to be back home!

C.Coronato
03-19-10, 9:46 am
Welcome back. And the Hiatus sounds like a good time to me. But glad your back in it!

Brick By Brick
03-19-10, 5:52 pm
Thanks treetrunk, it was a great time, but it feels good to get back in the gym. Reppin Animal and getting weird looks, etc, lol. It's good times. Anytime Fitness is a trip.

Today - Chest, Abs, Cardio
Flat Barbell Bench, 65x10, 85x10, 95x8
Standing Barbell Push Press, 65x10, 75x10
Smith Machine Incline bench press, close grip - 65x10. These were easy as pie, too light.
" " medium grip - 85x10
Leg Lifts, 2x10
Treadmill, 30 min., intervals, between 2-6% incline, and 2.8-3.4 speed. 200 cals burned.

BubbyLight
03-19-10, 6:09 pm
Brick House being built here

Brick By Brick
03-19-10, 6:42 pm
Brick House being built here
Lol Bubby. I was Brick even before the Brick by Brick ad came out. Thanks for stopping by my Journey, bud.

shizz702
03-21-10, 11:21 am
Alright, powerbuilding it is!

With the awesome strength base you have built from strongwoman training I'm sure you can do some serious damage with training for hypertrophy.

Whatever you do, I know with your work ethic it will be done right!

Solid sessions thus far.

Brick By Brick
03-21-10, 2:38 pm
Alright, powerbuilding it is!

With the awesome strength base you have built from strongwoman training I'm sure you can do some serious damage with training for hypertrophy.

Whatever you do, I know with your work ethic it will be done right!

Solid sessions thus far.
Thanks shizz! I'm rereading Starting Strength just for posterity, so I don't lose my way. I'm excited to start a new challenge, try to see what my abs look like, and get stronger along the way. Thanks for stopping by!

Brick By Brick
03-21-10, 8:39 pm
10 min warmup on treadmill, brisk walk.

Standard DLs with Rehband belt, wrist wraps, 5 ft oly bar. I tried this stubby bar to see if it would help with whip, since Anytime Fitness does not have sturdy, top of the line DL bars. I think that bar weighs about 25 lbs.
135x10, 165x8, 185x6

Seated Close-Grip Pull-Downs
70x12, 85x8, 95x8

PRECOR Lower Back Extension Machine - 120x15, 140x15, 160x20. I could do reps on that thing all day. I'll have to tweak the settings more or something. That machine is so smooth.

Fun With Abs
45 degree incline Roman Chair Back Extensions-8 reps BW, 8 reps with 25 lb plate,8 reps BW
Leg lifts for obliques/abs - 5 reps left, 5 reps right, 5 reps straight ahead
Ab Coaster - might be the least hardcore machine in the gym, but I just had to try it out.
2x15 reps with 20 lbs on the machine.

HIIT Cardio - 15 minutes brisk walk up to 3.5 mph on a 4% grade. 5 intervals of a 60 sec sprint followed by a 1-2 minute rest. 15 minutes solid state cardio afterwards. 2.05 miles, 290 calories; 2.65 miles including warm-up, 350 cals burned including warm-up.

Sorry so long, I was having such a good time, I got a lot done today.

Brick By Brick
03-23-10, 3:48 pm
Played 18 holes yesterday in the wind and cold. Shot 83. Need to move to a warmer climate. Planning to do some cardio today, flirting with the idea of doing leg day on my first workday, because that would be awesome/crazy/stupid. Got my big box of Animal stuff, restocked on Storm, Shock Therapy, Torrent; trying out Animal Snak, IsoStak. Will post later on gym results.

Brick By Brick
03-23-10, 7:21 pm
10 min bike ride, warm-up

Squats
barx5, 135x5, 155x5, 175x3, 195x3

Seated Leg Curls
2x12, 50 lbs/70 lbs

Leg Extensions
3x10, 50/60/70

20 min. Cardio on Recumbent Bike, Pyramid setting.
Done.

Brick By Brick
03-25-10, 11:37 am
200 calorie goal on treadmill, incline up to 8 percent, speed up to 3.2 percent. Took about 25 minutes to reach my goal. Worked 12 hours last night, called it good, going to bed in about 20-30 minutes. Lost 1.5 lbs of fat in the first 10-14 days of training since the 8 month hiatus.

Brick By Brick
03-26-10, 12:35 pm
DB Bench Press, 2x10, 30/35
EZ Bar Cable Pressdowns, 3x10 90/90/100
Pec Fly Machine, 3x10, 60/70/60
Standing DB Hammer Curls, 3x10 25/30/25
Smith Machine Close Grip Incline Bench, 2x10, 95lbs
Smith Machine Medium Grip Incline Bench, 2x10, 105 lbs
Preacher Curl Machine, 3x6, 40/45/40
DC SitUps, 2x10

Brick By Brick
03-30-10, 4:37 pm
Played 18 holes yesterday, shot 74. Good day, used new Nike Dymo Str-8 fit driver. Not sure it's adjusted right for me, but I can work on that next week. Very busy these 4 days off, but slept a lot and got some good rest in. Shoulders and cardio today with new Nike Sparq training shoes, much like the Nike Free, which feels like wearing no shoes. Will post results later.
If you read a post here, and have any comments, complaints, etc., please share them. I'm willing to accept any constructive criticism/comments. Thanks for reading, and have a gret day.

Brick By Brick
03-30-10, 7:32 pm
Standing Push Press, 3x3, 85/95/105
Standing Behind the Neck Press, 3x5, 75/80/85
Standing EZ Bar Cable Upright Rows, 3x10, 70,80,80
BB Shrugs, 3x8 115/125/130
DC Situps, 3x10
25 min on treadmill, 2:2 then 2:1 intervals, from 3.0 to 4.5% incline, 3.0-3.5% mph.
Now off to work for 12 hours, then cardio again in the morning.

Brick By Brick
03-31-10, 11:32 am
30 minutes cardio on the treadmill, 1.80 miles, 200 cals burned. Off to sleep, and back to work at 1900 hours.

Brick By Brick
04-01-10, 11:28 am
Day two of work, tired after 12 hours of processing DUIs and listening to crazy, hysterical drunk women. Short and sweet session today, took about 35 minutes. My ipod nano was dead, so I had to listen to the gym music. Couldn't get shit done fast enough listening to Whitesnake, Robert Plant, and the like.

Standing BB Back Rows
3 sets of 8, 95/105/110

Seated Cable Rows, Close Grip Handle
80x12, 90x10, 100x10

Seated Lat Pulldowns, Close Grip Handle
70x15, 80x10, 90x10

Standing DB Rows, Run the Rack Drop Set, no rest between sets
30x10, 25x13, 20x12

Done! Off to bed!

Brick By Brick
04-03-10, 9:26 pm
5 min. warm-up on treadmill.

Squats
4 sets x 8 reps, 135,155,175,185

Hack Squats, 4x10
140, 160, 180, 200

Seated Leg Curls, 3x10
50, 60, 70

Seated Calf Raises, 3x10
70,60,50. Last set to failure.

Leg Press, 1 plate per side.
3x10, last set to failure.

Brick By Brick
04-04-10, 1:08 am
Just as soon as I decide to hang up the strongwoman stuff, Jay Hagadorn announces 4-5 local strongman events in the Boise area this summer. So here I go again...

First up is the "Bending the Bar" Challenge at High Desert Harley Davidson in Meridian, Idaho. There will be 3 weight classes for women, I will be in the HW class, 166 lbs and up.

These are the 5 events I will be training for:

1.) Bench Press for Reps, 135 lbs.
2.) Yoke Run, 380 lbs.
3.)Farmer's Carry/Harley Drag Medley, farmers at 135 lbs per hand, HD Drag is TBD.
4.) DL for Reps, 285 lbs.
5.) Tire Flip, TBS.

Time to bust out the Rehband, ammonia caps, wraps and straps! Back at it!

Brick By Brick
04-05-10, 3:47 pm
Warm-up set, PreCor Seated Bench Machine, 2x15, 50 lbs

Flat Bench, 95x10, 105x7, 100x8

Incline CG Bench, 95x5, 75x8, 80x8

Standing Tricep Cable Pressdowns, Straight Bar, 3x8, 70/80/90. Need to start with 80 lbs for first set next time.

Flat DB Bench, 2x8, 30/35; 40 lbs x 6 reps

Slight DC Sit-Ups, 3x10

35 minutes cardio, treadmill between 60-70% MHR.
Done.

Brick By Brick
04-07-10, 1:14 pm
Warm-up set, conventional DLs, 135x5, speed reps.

DLs, 185x8, 2 sets. Working up to 285 for 8-10 by May 15 for "Bending the Bar" strongman comp.

Power Rack Lockouts. Smallest ROM ever on Hammer Strength rack. My short ass needs to stand on something next time for this one. Anyway -
225x5, 275x3, 295x3

BB Shrugs - 3x10, 135/140/145

Bent DB Rows - 3x10, 30/35/40

Seated Rows, EZ Bar, med. width grip - 3x10, 90/100/110

Ab Crunch Machine, 3x10, 110/12/130

Done. Back to work at 1800.

Brick By Brick
04-14-10, 4:15 pm
After a looonnnggg busy, work week, back in the gym again today. Starting High Volume Tier Training.

BB Push Press, 90-120 sec. rest between sets.
85x6, 95x4, 105x2, 115x2

EZ Bar Cheat Curl
45x6, 55x4, 65x2, 75x2

Triceps Straight Bar Cable Pressdown 4 sets x 8 reps, 80/90/100/110

EZ Bar Preacher Curls, 4x8, 45/55/60/55/45

Standing BB Front Raise, 4x8, 30/40/40/40/30

Standing DB Lateral Raise, 4x10, 10/15/20/15; 1x12, 10 lbs.

Kneeling Cable Crunches, Rope Attachement, 4x10, 80/90/100/110

25 min. cardio, 4 HIIT intervals, 95% THR, 4 intervals.

Brick By Brick
04-15-10, 2:15 pm
Wide Stance Squat, 6x155, 4x175, 2x185, 2x205

Seated Leg Curl, 60x8, 70x6, 80x4, 80x4

Hack Squat/Leg Sled Machine, 5 sets x 8 reps, 140/160/180/200/220

Seated Calf Raise, 80x12, 70x12, 60x10, 50x12, 40x12, 30x12

Lower Back Extension Machine, no rest between sets, 4x15, 100/120/140/160

Time for food, shower, nap, back to work at 1900.

Brick By Brick
04-19-10, 12:22 pm
It's my Friday, finished a 12 hr shift at 0700. Started lifting at about 0830.

Flat Bench
w/u - 65x6, working sets - 95 lbs x 10 reps, 115 x 4, 135 x 1.

Rack Pulls, bar an inch above the knee.
225x5, 245x5, 265x4, 275x3

Close Grip Incline Bench
65x8, 75x8, 85x8, 85x6

Lat Pulldown, med. width grip, 4 sets x 8 reps
80/90/100/105

Seated Cable Rows, 5 sets x 8 reps
80/90/100/120/130

prowrestler
04-19-10, 1:25 pm
solid work brick, good to see you back

Brick By Brick
04-19-10, 1:30 pm
solid work brick, good to see you back
Thanks prowrestler, it's good to be back. Hope all is well with you, and the Canadiens beat the Caps in the playoffs, hmm? Thanks for stopping by, bro!

shizz702
04-19-10, 1:37 pm
Still benching and pulling big weights I see brick!

Solid work as usual.

I like how you hit chest and back together like that, good way to split things up.

Brick By Brick
04-19-10, 1:44 pm
Still benching and pulling big weights I see brick!

Solid work as usual.

I like how you hit chest and back together like that, good way to split things up.
Thanks shizz! I'm doing a High Volume Tier Training program off the T-Nation site, and I like it. Not sure how well it'll translate to the events in the strongman comp I'm doing on 5/22, but it's getting me back to me pre-hiatus strength levels. Thanks for stopping by, I was beginning to feel like I was talking to myself in here.

prowrestler
04-19-10, 2:20 pm
Thanks prowrestler, it's good to be back. Hope all is well with you, and the Canadiens beat the Caps in the playoffs, hmm? Thanks for stopping by, bro!

i hate the habs with a passion! lol

im cheering the caps...it helps with drawing hatred from wrestling fans in my area 2!

Brick By Brick
04-20-10, 9:07 am
i hate the habs with a passion! lol

im cheering the caps...it helps with drawing hatred from wrestling fans in my area 2!

I'm so disappointed.....

Brick By Brick
04-22-10, 8:21 pm
Warm-Up, Front Squats with 135 lbs, 6 reps.

Back Squats, 185x4, 205x2, 225x2, 245x1

Seated Leg Curls, 62.5x8, 72.5x6, 82.5x4, 90x4

Hack Squats Machine, 4x8, 165, 180, 200, 225

Seated Calf Raise, 6x12, 70, 60, 50, 40, 30

DC Crunches, 3x10

25 min cardio, treadmill, 3.0-3.5 mph, 3.0-8.0 incline, intervals.

Brick By Brick
04-23-10, 2:38 pm
Back to the Westside for 4 weeks, "Bend the Bar" Strongman comp in Meridian, ID on 5/22. I won't win, but I'd like to make a good return showing. There are 2-3 local events this summer, so this comp is just a gauge to see where I stand with my world-class competitors. Bend the Bar includes a 135 lb bench for reps event, so that's the reason for this nonsense.

Warm-up, Flat Bench, speed reps with bar, 5 reps.

Speed Bench, 70 lbs., 8 sets x 3 reps, 30-40 sec between sets. Close/medium/wide grip variations between sets.

Close Grip Bench, 4x8, 70/75/80/85

Bent Over BB Rows, 4x8, 85/95/105/110

Front DB Raises, 3x10, 15/20/25

Seated Cable Rows with EZ Bar, 3x10, 100/110/120

Triceps Pressdowns with double strap hanger handles, 3x10, 90/100/105

Thrawn
04-24-10, 3:32 am
BRICK!!!
Glad i found you back and that you ARE back =)

Just like you, i had a bit of a lay-off. Mine was a forced one as i tried to set up my own business. Didnt work, recap is in my journey.

Good to see you at it and dont you just LOVE that muscle ache you get after that long away from the iron?
I could barely get out my shirt last week. Or take of my pants.
WHOOHOOOOOO!


Thrawn
Subbed and strapped in for this ride.

prowrestler
04-24-10, 3:48 pm
nice squattin there madame

Brick By Brick
04-27-10, 9:36 pm
BRICK!!!
Glad i found you back and that you ARE back =)

Just like you, i had a bit of a lay-off. Mine was a forced one as i tried to set up my own business. Didnt work, recap is in my journey.

Good to see you at it and dont you just LOVE that muscle ache you get after that long away from the iron?
I could barely get out my shirt last week. Or take of my pants.
WHOOHOOOOOO!


Thrawn
Subbed and strapped in for this ride.
Thanks Thrawn, it's great to be back, and to be back home in the Forvm :). That first week was pretty brutal, no doubt. Leg day stayed with me for like a week. The ache is awesome because you know you got something DONE, IMHO.
Glad you're back, too, bro! I will be sure to check out your journey. Thank you so much for stopping by, I appreciate that very much. Take care, and have a great week!

Brick By Brick
04-27-10, 9:37 pm
nice squattin there madame
I do thank you pro. Hope all is well in the beautiful land of Canada.

Brick By Brick
04-27-10, 9:45 pm
After a long ass, hard work week, my man Ollie (co-worker) and I hit it hard at Gold's. Trying to start a lifting club at work, so I guess you can say this was the inaugural meeting. I'd love to get an ABC club going, meet once a week after work at the Taj Mahal (Parkcenter Gold's), so we will see, I guess. Anyway, this was what we did.

Standard DLs
215x5, 285x3, 205x5. Will do speed work later this week.

Rack Pulls, 3x3, bar just above kneecap.
275, 315, 325. Pulls were strong and fluid. Looking forward to adding 20 lbs next week.

Standing Bent BB Rows, 100x8, 105x8, 115x6

Leg Press, 3x8
2 pps/3 pps/4 pps

Seated Cable Rows, 3x10
90/105/120

Hammer Strength Hamstring Curl Machine, 3x10
25 lbs per leg, 30 lbs, 32.5 lbs

DB Shrugs, 3x8
55/60/70

Thrawn
04-28-10, 3:54 am
Lovely workout from a lovely lady!!
Love the choice of exercises =)
Deadlifts followed up by rackpulls, then you know you did your pullin' for a day!

Thrawn

Brick By Brick
04-28-10, 10:46 am
Lovely workout from a lovely lady!!
Love the choice of exercises =)
Deadlifts followed up by rackpulls, then you know you did your pullin' for a day!

Thrawn
Yeah, Ollie and I came to leave a dent in the weight room at Golds, har har. I can feel it today, that was a good session. Max Effort upper body may not be happening today as my delts are a little sore. Thanks for stopping by, hope all is well with you!

Brick By Brick
04-28-10, 6:46 pm
Incline Bench, Max Effort
Warm-up, 5 speed reps with bar.
75x5, 80x5, 90x3, 115x2, 120x1. Working with 120 as 1RM for now.

Tricep Pressdowns, Straight Bar, 3x10
100/110/120

DB Flat Bench, 3x10
25/30/35

EZ Bar Skull Crushers, 3x8
35/45/55

Kneeling Rope Cable Crunches, 3x10
100/110/120

Cardio, 35 min., treadmill.

Thrawn
04-29-10, 3:21 am
Great work, big number on the incline and a nice reminder for me: rope crunches for my abs. Those are the way to go.

Brick By Brick
04-29-10, 11:26 am
Great work, big number on the incline and a nice reminder for me: rope crunches for my abs. Those are the way to go.

Thanks T, it was a good session. I was loving the skullcrushers with 55 lbs. The kid wearing the Abercrombie t-shirt doing bicep curls in the squat rack looked confused. OH well.
Rope crunches! Westside baby!

Thrawn
04-29-10, 3:02 pm
Thanks T, it was a good session. I was loving the skullcrushers with 55 lbs. The kid wearing the Abercrombie t-shirt doing bicep curls in the squat rack looked confused. OH well.
Rope crunches! Westside baby!

Hehehehe =) Nice one =) LOL
Westside, darkside, whatever side =) If it works, it gots ta be in ma routine =))

prowrestler
04-29-10, 3:29 pm
nice deads and incline bench. good job

Brick By Brick
04-29-10, 6:33 pm
Hehehehe =) Nice one =) LOL
Westside, darkside, whatever side =) If it works, it gots ta be in ma routine =))
Westside, darkside, it's all good. I hear that.


nice deads and incline bench. good job
Thanks pro! The deads could've been better, but it was after work on yet another long-ass, hard work wee. So we'll kill it next week.

Today - Cardio, treadmill, 3.0 to 3.3 mph on a 7% incline. Good, steady session. Tomorrow is Dynamic Squats, Good Mornings, DB RDLs, etc..

Helped a 15 yr old kid work the treadmill today. He started coming in to the gym with his dad this week, and he's just learning the ropes. Looks like he could be a monster if he keeps at it and loses some pudge, gets strong. It was nice to be able to help someone.
Plus, FREE Oreos at Albertsons if you buy a gallon of milk!

Damn right it was a good day!

Thrawn
04-30-10, 5:42 am
Helping out ppl is always nice, especially if their heart is in it.
Good one, Brick. Who knows what kind of monster that one will grow into!

Brick By Brick
05-01-10, 12:28 pm
Warm-up with bar, 5 reps.

Speed Squats, 135 lbs. 8 sets of 3 reps. 30-40 sec rest between sets.

Standing, Arch Back Good Mornings, 5x5.
115/120/125/130/135

Seated Leg Curls, 3x8. 60/70/80

DB SLDLs, 3x8-10 reps. 35 (each hand), 40, 45

DC Situps, 3x10

Wrist Rollers, 15 lbs, 3 reps x 3 sets

Cardio, recumbent bike, 115-130 bpm, 35 minutes.

Also, creatine loading this week for fun, seems to be working well, Comp is in 21 days.

Brick By Brick
05-01-10, 2:10 pm
30 min. on recumbent bike, solid state cardio, 115-130 bpm.

Thrawn
05-01-10, 2:30 pm
Excellent work, Brick!!

Hmmm. DB SLDL... i have seen that been done by more ppl lately. I will give that a whirl myself soon.

Brick By Brick
05-02-10, 11:16 am
Excellent work, Brick!!

Hmmm. DB SLDL... i have seen that been done by more ppl lately. I will give that a whirl myself soon.

Thanks T. I couldn't hardly wedge into the little free weight area at my commercial gym on Friday, so DB SLDLs were really all I could do. I hogged the power rack for the squats and good mornings. 3 guys were breathing down my neck to get at it for their chest/arms session before they hit the bars. I wanted to tell them to use the Smith machine and leave me alone. The DB SLDLs work goooood, felt it today in the hamstrings. I recommend it.

Brick By Brick
05-02-10, 11:20 am
Ok - worked 12 hrs, left work late, need to get in some repetition upper body, not a lot of time! Lifted in my work pants, boots, and t-shirt. Not a comprehensive session, but I did the last set almost to failure, and had short rest periods between sets, so I got a little something done. Did it all in about 35 minutes.

Standing BB Push Press, 1x12 @ 65 lbs, 1x10 @ 70 lbs

Seated Incline DB Curls, 2x10, 20/25

Seated DB Presses, 2x10, 20/25

Standing EZ bar Curls, 2x8, 45/55

Seated Smith Shoulder Press, quick reps, almost to lockout, 2x10, 80/100

Done! Off to bed!

Thrawn
05-04-10, 3:29 am
Way to push through, sweetie!
I know it can be hard when you have the gym on the agenda after a big day of work.
Great work!

Brick By Brick
05-05-10, 7:44 pm
Way to push through, sweetie!
I know it can be hard when you have the gym on the agenda after a big day of work.
Great work!
Thanks T! This morning I hit the breakfast buffett after work and downed two plates of homefry potatoes, two biscuits, two grapefruit halves, four slices of bacon, and a glass of orange juice. I was reading the Derek Poundstone article in Men's Health that my co-worker Ollie loaned me, I think it made me hungry. Loading up for max lower body training tonight.

Brick By Brick
05-06-10, 2:45 am
Warm-up, 10 min brisk walk on treadmill.

Max Effort DLs.
I'm going for a 3-5 rep max effort here, not a 1RM, since I'm training for a 285 lb DL event at a strongman comp on 5/22. I'm not training to failure in preparation for this comp.

135x10 (warm-up), 185x5, 205x3, 225x3, 245x3, 265x2, 285x1. Had some left in the tank, but was happy with that. My all-time 1RM is around 320 with wrist/knee wraps, belt and briefs. So I was happy with 285 double overhand with straps, lever belt and rehband knee sleeves. All reps were double overhand, straps starting at 245 because I had no chalk.
Goal next week is AMRAP with 275, 5-7 reps would be great.

Rack Pulls, double overhand with straps and lever belt. 5x5
285, 305, 325, 345, 355

45 Degree Hyperextensions, 3x10, with 25 lb plate against chest.

Seated Straight Bar, med grip Cable Rows, 3x10
100, 110, 120

Kneeling Rope Crunches, 3x10; 100, 120, 140

Thrawn
05-06-10, 4:45 am
Great work, Brick!!
Looks like you are on track!
I can recommend doing some underhand BB rows. It will work your back and because of the other kind of grip, it will work your muscles in your forearms different. it will strengthen your grip.

Brick By Brick
05-06-10, 4:18 pm
Great work, Brick!!
Looks like you are on track!
I can recommend doing some underhand BB rows. It will work your back and because of the other kind of grip, it will work your muscles in your forearms different. it will strengthen your grip.

Thanks T. Do you mean like a Yates Row? I've done those in the past, and they are good ones. I might do those next week on back day.

Thrawn
05-06-10, 4:22 pm
Yes, Yates rows. Because of the different grip you work your forearm muscles in a different way. Good for grip.

Thanks for the reminder of the rope crunches. Did them today and couldnt stop grinning for sheer joy.

Brick By Brick
05-06-10, 4:27 pm
Yes, Yates rows. Because of the different grip you work your forearm muscles in a different way. Good for grip.

Thanks for the reminder of the rope crunches. Did them today and couldnt stop grinning for sheer joy.

I thought that was it. I love Dorian Yates. I will have to work that in next week.
Yup - the 140 lb rope crunches were a test of will, but it's so so fun pulling heavy weight. I know exactly what you mean!

Thrawn
05-06-10, 4:32 pm
I thought that was it. I love Dorian Yates. I will have to work that in next week.
Yup - the 140 lb rope crunches were a test of will, but it's so so fun pulling heavy weight. I know exactly what you mean!

I was all about normal bb rows. Then i just tried yates style for fun. MAN, i love my rows that way. I have so much more feel with it and i love the way i can grip that bb that way.

I did them more high volume today, but the last set was kinda heavy. Around 180lbs. Had to dig in for it, but i was still having so MUCH fun. WHOOHOOOOO!

Brick By Brick
05-06-10, 4:53 pm
I was all about normal bb rows. Then i just tried yates style for fun. MAN, i love my rows that way. I have so much more feel with it and i love the way i can grip that bb that way.

I did them more high volume today, but the last set was kinda heavy. Around 180lbs. Had to dig in for it, but i was still having so MUCH fun. WHOOHOOOOO!
I hear that - anything to improve my grip. I need to buy the COC training gripper at 100 lbs resistance. I keep forgetting.

Brick By Brick
05-07-10, 2:21 am
Warm-up, 10 min brisk walk on treadmill.

Flat bench, 5 speed reps with bar.
Mini band flat bench, 8 sets x 3 reps, 70 lbs. 30-40 sec rest between sets.

Incline Close Grip Bench, 3x15, 70 lbs

Reverse Pec Deck, 3x8, 60, 70, 60

Standing Cable Upright EZ Bar Rows, 3x10, 80 lbs

Standing Hammer Curls, 3x8, 20, 25, 30

EZ Bar Cable Pressdowns, 3x10, 105, 115, 125

prowrestler
05-07-10, 3:07 am
nice stuff missy. some good training.

grip, if u have hexbells at your gym. hexbell holds alone got my grip strength from strapping on 405 to locking out 500 and holding for 10 seconds at the top.

hexbell holds ftw

Brick By Brick
05-07-10, 10:22 am
nice stuff missy. some good training.

grip, if u have hexbells at your gym. hexbell holds alone got my grip strength from strapping on 405 to locking out 500 and holding for 10 seconds at the top.

hexbell holds ftw
Thanks pro! We don't have hexbells, but they have up to 150 lb dbs. My grip is pretty good, but my training peers are world-ranked strongwomen, so sometimes I don't know what to think. I'm going to work with the COCs this summer.

Brick By Brick
05-09-10, 12:29 am
BB.com expo this morning, talked to Rage and HigaMonster, was totally cool to meet Higa. He is a good guy, very helpful, and very nice. I look forward to seeing him again down the road. I am planning to compete in Wash. Strongest Apple next year.
Also met Branch Warren, got a photo and autographed picture. He was cool as hell, it is so nice to meet someone you look up to who is famous and NOT A D-BAG. Jay Cutler is a stud, and also a nice guy, but Branch is my guy as a top Olympia contender.

Then to some farmer's handles with the boys, Amy and Sarah this afternoon. I got to the gym early to do some warm-up/accessory work.

Seated Shoulder Press Machine
8x70, 6x60, 10x50

Standing EZ Bar Curls, 3x10; 80/90/100

Seated Lat Pulldowns Wide Overhand, 3x10; 80/90/100
Seated Lat Pulldowns, Medium Underhand, 3x10, 80/90/100

Standing DB Curls, 2x10; 25/30

Seated Hammer Strength Incline Bench Machine, 35 each side x 10 reps; 40 a side, 10 reps.

Farmer's Handles, 135 a hand, 100 feet, 4 runs. 160 a hand with straps (PR), 100 feet, 3 runs. My grip is lagging, and I need to work on chalking the shit out of my hands, so I went to straps just to get the work in. The grip will get better. Strongman comp in two weeks, looks like everything is on track so far.

BryanSmash!
05-09-10, 12:47 am
Nice work Brick!

Brick By Brick
05-09-10, 1:01 am
Nice work Brick!

Thanks Bryan! Thank you for stopping by. Have a great weekend!

Thrawn
05-09-10, 8:58 am
Great workout, love the farmers walks at the end. A real ballbuster at the end: good for mental toughness!

Brick By Brick
05-09-10, 5:58 pm
Great workout, love the farmers walks at the end. A real ballbuster at the end: good for mental toughness!
The farmers were fun! I only had enough time to do that much because I had to leave at 3:30 p.m. for a Mother's Day thing at my Mom's house. The group was getting ready to train another event when I left. It's all good, there's next weekend to train tire flips.
I love Jay's gym, such a contrast to 24 Hr Fitness. His gym has basic machines, lots of plates, very no-nonsense, a strongman equipment room. If we move westward, I'll join up there.

Brick By Brick
05-13-10, 12:33 pm
Lifting with Ollie at Gold's Gym after work. Trying to start a baby ABC chapter with my co-workers.

Flat Bench
Bar x 5 reps, 65x5, 85x5, 95x5, 115x5, 125x2.

Incline Bench Hammer Press Machine, 3x8; 30(each arm)/40/40

Standing BB Rows, 3x8, 95/105/115

Seated Cable Rows, Close Grip V Handle, 3x10; 95/105/125

Standing DB Shrugs, 3x8-10; 65/70/65

Upright BB Rows, 2x10; 60/70

Assisted Pull-Up Machine, 5 reps with 70 lb assist

Assisted Dip Machine, 8 reps with 70 lb assist

Leg Lifts, 8 reps

prowrestler
05-13-10, 3:04 pm
solid ass work brick!

Brick By Brick
05-14-10, 1:30 am
solid ass work brick!

Thanks pro. 10 days out from the comp, things look good for now.

Thrawn
05-14-10, 4:20 am
Thanks pro. 10 days out from the comp, things look good for now.

Excellent work, Brick!!
Good to hear all things look in check. That builds confidence.

Brick By Brick
05-14-10, 10:02 am
Excellent work, Brick!!
Good to hear all things look in check. That builds confidence.

Thanks T! I'm banking on my overall fitness helping me get a slight advantage on my competition in the farmer's, yoke, and tire flip, but I know they will kill me in the brute strength events - bench for reps and DL for reps.
All things considered, with only 2 months training under my belt, I should do ok. I know I won't win, but I want to make a decent showing. We train events tomorrow at Amy's, tire, yoke and maybe farmer's.

Thrawn
05-14-10, 1:03 pm
Maybe i will get scorched, hanged, tarred and feathered for saying this. But it aint always about the winning. ENJOYING the sport is SO much more valuable. At least to me. I can SO understand you want to show up and give it your best, knowing you cant win. That is HEART for the sport, Brick.
I admire that.

BryanSmash!
05-15-10, 12:06 am
Nice work Brick, doing great for only two months so far!

Brick By Brick
05-16-10, 2:15 am
Maybe i will get scorched, hanged, tarred and feathered for saying this. But it aint always about the winning. ENJOYING the sport is SO much more valuable. At least to me. I can SO understand you want to show up and give it your best, knowing you cant win. That is HEART for the sport, Brick.
I admire that.
I appreciate that, T. I took 8 months off from the gym to figure out what I wanted to do, since I knew it'd be a long time before I can contend for a national championship in my weight class. I'm so competitive, it was hard to admit it, but in order to do so (win the NAS HW title), I'd have to do things I don't think are right for me, and would get me in trouble at work. In a way, even being strong enough to compete is a victory, imho. I'm doing this one (and all them, for a while) to create new PRs and compete against myself. Anything else is just gravy.


Nice work Brick, doing great for only two months so far!
Thanks Bryan! I thank the good Lord my strength levels have come back pretty fast. I'm excited to see what is possible in the August Boise comp, and at NAS Nationals in Reno this November. All in all, I'm really having fun with it!

Brick By Brick
05-16-10, 2:30 am
Bend the Bar comp is next weekend, so today Amy and I trained the yoke and tire events. Jay is using her yoke and tire in the comp, so that was very cool to train on the implements we'll be using on 5/22.

Yoke!
Haven't handled a yoke in a long time, maybe a year.
Warm-up, empty yoke for 50 ft, 225 lbs. Went very well.
315 lbs x 50 ft, 2 runs. Again, yoke felt good, very few problems. Rememberd to breathe, keep my core tight and use fast, short steps at 90% speed.
365 lbs x 50 ft, 2 runs. Definitely heavy, but totally workable. Went well. Yoke weight in the comp is 380 lbs.

Tire! 550 lbs.
Just for starters, I hate this tire. I have a vendetta. So I took it slow.
One flip -3 min rest - two flips - 5 min rest - 3 flips. Done. Event length is supposedly 70-75 feet, and it's the last event. I might have an ammonia cap stuffed up each nostril for this thing. With this tire, it should be 6-7 flips with a good bounce on the final push for each rep.

Thrawn
05-16-10, 7:09 am
Phew, big workout, Brick!
Time to ease back and rest / relax. Prepare!!!

BryanSmash!
05-16-10, 12:39 pm
Nice work Brick, you'll murder that tire flippin event this weekend!

Brick By Brick
05-16-10, 6:05 pm
Phew, big workout, Brick!
Time to ease back and rest / relax. Prepare!!!
Yeah, it was more work than I thought. All I had to eat since 8:30 the previous night was a banana and Storm/S Therapy drink during training. Stupid sleep schedule. But I was happy with how things went. I'll lift today, maybe do a DL for reps practice at 265 lbs. Event weight is 285 for reps with straps. And, of course, do my bicep/tricep/ab work. I think I'll start my ProTan on Friday night so my color is the bomb on Saturday.


Nice work Brick, you'll murder that tire flippin event this weekend!
I hope so, or die trying! It's the last event in the comp, so I'll have to dig deep on that one. We ALL have to do it last, so if the other two are tired, I might have a chance there.
I took 3rd in my last comp on the last event, stone load, so you never know, right?

In other news, my training partner and 6th place World Strongwoman '08 competitor, Amy Wattles, walked a 260 lbs a hand Farmer's for 10 ft before the clips fell off the bar. She is awesome, I am so lucky to have a friend like her that is ridiculously strong, and a great person.
Photo - http://www.facebook.com/photo.php?pid=1174149&id=1447043937

Brick By Brick
05-17-10, 2:52 am
Last lifting day before the comp on Saturday. Did DLs for reps with less than comp weight to get an idea of where I'm at. DLs is the next to last event at the comp.

Warm-Up, 10 min on treadmill, 120-130 bpm.

DLs
135x5, 175x5, 205x5, 230x5 (w/straps), 265x5, 270x5
Comp weight is 280 for reps with straps.

Standing Arched GM's, 5x5
135/140/145/150/155

Leg Raises, 3x10

Tried out new neoprene shorts from Jackyl's Gym site, they're pretty good! NRS "Rodeo" kayaking shorts, $50. I like em, but I need some wetsuit laundry soap here pretty soon.

Thrawn
05-17-10, 4:08 am
Good stuff, Brick!
A solid last workout under the belt, good for confidence. Now it all about getting good rest and focus.
The link for the photo does not work for me, sorry.

Brick By Brick
05-17-10, 4:10 am
Good stuff, Brick!
A solid last workout under the belt, good for confidence. Now it all about getting good rest and focus.
The link for the photo does not work for me, sorry.

Thanks T! Here's the Youtube link to the video - http://www.youtube.com/watch?v=731hOFKKfCQ

Thrawn
05-17-10, 4:17 am
Short but sweet vid! Impressive work from her!
I hope to add some farmer walks for myself too.
I think i will just start with large drums full of water or sand. I have never done them before.
My brother and i are still looking into building prowler, log and maybe something like a yoke. But he works shifts and does not live nearby. It will take time to get things arranged. Also, at MY place, i cant use that stuff. I will have to keep that equipment elsewhere, look for a place where i can train with it.

Brick By Brick
05-17-10, 6:02 am
Short but sweet vid! Impressive work from her!
I hope to add some farmer walks for myself too.
I think i will just start with large drums full of water or sand. I have never done them before.
My brother and i are still looking into building prowler, log and maybe something like a yoke. But he works shifts and does not live nearby. It will take time to get things arranged. Also, at MY place, i cant use that stuff. I will have to keep that equipment elsewhere, look for a place where i can train with it.

Any odd object lifting/carrying will do you good. I have two 70 lb sandbags that I've used for all sorts of things. Cheap at $7 apiece. I also have a beer keg and a 55 gallon drum. Prowlers are the shit, that would be great if you could get your hands on one.

Thrawn
05-17-10, 6:28 am
Any odd object lifting/carrying will do you good. I have two 70 lb sandbags that I've used for all sorts of things. Cheap at $7 apiece. I also have a beer keg and a 55 gallon drum. Prowlers are the shit, that would be great if you could get your hands on one.

Yes, i believe in that also. Any odd object lifting / carry will increase overall strength and stamina. I am looking for some good waterdrums. Easily transported, easily filled. Sandbags: interesting. Havent thought about that yet.
A prowler: only option i will have is designing one and making it with my brother. Ordering and oversea shipping one make them far too expensive.

Brick By Brick
05-17-10, 6:37 am
If you know a good welder, get them a picture of a prowler you like and have them mock up a blueprint. Make one or two things slightly different than the prowler you are copying to avoid copyright infringement, if you are even a little concerned about it. This is what my husband did when he built a prowler for our strongman group. Shipping alone on a prowler from the states would be totally ridiculous, no doubt.

BryanSmash!
05-17-10, 4:44 pm
A prowler: only option i will have is designing one and making it with my brother. Ordering and oversea shipping one make them far too expensive.

A near free interim alternative is to grab a 2x4, find an open flat field and push it back and forth. It's also something I recommend to high school football coaches here who have a very limited budget. Pushing that board 100yds and back will condition the shit out of you. It works well until you can obtain a prowler or suitable substitute.

HIGA MONSTER
05-17-10, 5:13 pm
BB.com expo this morning, talked to Rage and HigaMonster, was totally cool to meet Higa. He is a good guy, very helpful, and very nice. I look forward to seeing him again down the road. I am planning to compete in Wash. Strongest Apple next year.
Also met Branch Warren, got a photo and autographed picture. He was cool as hell, it is so nice to meet someone you look up to who is famous and NOT A D-BAG. Jay Cutler is a stud, and also a nice guy, but Branch is my guy as a top Olympia contender.

Then to some farmer's handles with the boys, Amy and Sarah this afternoon. I got to the gym early to do some warm-up/accessory work.

Seated Shoulder Press Machine
8x70, 6x60, 10x50

Standing EZ Bar Curls, 3x10; 80/90/100

Seated Lat Pulldowns Wide Overhand, 3x10; 80/90/100
Seated Lat Pulldowns, Medium Underhand, 3x10, 80/90/100

Standing DB Curls, 2x10; 25/30

Seated Hammer Strength Incline Bench Machine, 35 each side x 10 reps; 40 a side, 10 reps.

Farmer's Handles, 135 a hand, 100 feet, 4 runs. 160 a hand with straps (PR), 100 feet, 3 runs. My grip is lagging, and I need to work on chalking the shit out of my hands, so I went to straps just to get the work in. The grip will get better. Strongman comp in two weeks, looks like everything is on track so far.

Whats up girl?
Hey, I think that if you are going to do Farmers Walks on an event training day, cut those bicep curls and lat pull downs out of it. Or, do them on another day.

Your grip got a little fried just doing those exercises before doing the Farmers walks.
If not, do the Farmers Walks first, then finish with acessory stuff afterwards.

You may have not realized that, but thats the first thing I noticed reading this particular journey entry.

DITCH THE STRAPS!
If you can't use straps in the contest, then don't train with them thinking that lifting the heavier weight will help you.
If you can't pick the weight up with your bare hands, then you need to focus on that instead. Just be patient with it, and don't get frustrated. It will come, but it doesn't help you build confidence by using straps if can't use them in the contest.

Keep me posted!
HIGA MONSTER

Brick By Brick
05-17-10, 6:56 pm
Whats up girl?
Hey, I think that if you are going to do Farmers Walks on an event training day, cut those bicep curls and lat pull downs out of it. Or, do them on another day.

Your grip got a little fried just doing those exercises before doing the Farmers walks.
If not, do the Farmers Walks first, then finish with acessory stuff afterwards.

You may have not realized that, but thats the first thing I noticed reading this particular journey entry.

DITCH THE STRAPS!
If you can't use straps in the contest, then don't train with them thinking that lifting the heavier weight will help you.
If you can't pick the weight up with your bare hands, then you need to focus on that instead. Just be patient with it, and don't get frustrated. It will come, but it doesn't help you build confidence by using straps if can't use them in the contest.

Keep me posted!
HIGA MONSTER

Hey Higa, what's up man? I agree with you about the bicep curls and lat pulls, I had a very busy week that week and was working in some accessory work before the event training because I had no other time to do it. I normally would never do a thing like that. And, I hadn't done farmers in a long time, but I wanted to deal with the weight of 160 a hand, so I used the straps. I was just entertaining myself. I'm confident I can do it, I'm sure it will happen before the end of the summer. I was just clownin with the straps.
Feeling very good today, looking forward to a week of sleep, food, and some light conditioning. Thanks for dropping by!

Thrawn
05-18-10, 4:20 am
A near free interim alternative is to grab a 2x4, find an open flat field and push it back and forth. It's also something I recommend to high school football coaches here who have a very limited budget. Pushing that board 100yds and back will condition the shit out of you. It works well until you can obtain a prowler or suitable substitute.

OUTSTANDING idea.
That opens up a lot of possibilities. Just finding some piece of board or other junk to push around. Then i can do my conditioning already until i get the prowler.
THANKS!



Feeling very good today, looking forward to a week of sleep, food, and some light conditioning. Thanks for dropping by!

Good girl =)) Ease up, get yourself some nice sauna or massage time, and then UNLEASH!

Brick By Brick
05-18-10, 10:39 am
OUTSTANDING idea.
That opens up a lot of possibilities. Just finding some piece of board or other junk to push around. Then i can do my conditioning already until i get the prowler.
THANKS!

Good girl =)) Ease up, get yourself some nice sauna or massage time, and then UNLEASH!

Make sure you post video of you pushing a 2x4. That sounds nasty, short and brutish, just like we like it. It dawned on me today that my carb intake is sorely lacking. I've been tracking protein, but not carbs. Shooting for 2500 cals a day with a 40/40/20 breakdown, carbs/protein/healthy fat. Should be fun to see if that helps me be better prepared for Saturday. Bring on the potatoes!

BryanSmash!
05-18-10, 11:20 am
OUTSTANDING idea.
That opens up a lot of possibilities. Just finding some piece of board or other junk to push around. Then i can do my conditioning already until i get the prowler.
THANKS!

Youre welcome, it's quite brutal indeed!


Make sure you post video of you pushing a 2x4. That sounds nasty, short and brutish, just like we like it. It dawned on me today that my carb intake is sorely lacking. I've been tracking protein, but not carbs. Shooting for 2500 cals a day with a 40/40/20 breakdown, carbs/protein/healthy fat. Should be fun to see if that helps me be better prepared for Saturday. Bring on the potatoes!

mmm...potatoes...::drools:: lol

Brick By Brick
05-22-10, 1:00 am
Tomorrow's the big day. 60% chance of rain, 50 degree high predicted. Not sure what we'll do if it rains, but I'm ready either way. Will post results tomorrow or Sunday.

Thrawn
05-22-10, 5:39 am
Tomorrow's the big day. 60% chance of rain, 50 degree high predicted. Not sure what we'll do if it rains, but I'm ready either way. Will post results tomorrow or Sunday.

Best of luck, Brick! Have a good meet And do ENJOY doing it!

BryanSmash!
05-22-10, 9:50 am
Good luck Brick!

Brick By Brick
05-23-10, 6:10 am
It's 3:30 a.m. and I'm wide awake, no idea why. Here's what happened at the meet yesterday.

Weather was predicted to be a high of 50 degrees with a 60% chance of rain. It was pretty cold, but we are strongmen! We will compete in almost any conditions!

HW Women's Division:
Amy Wattles, Lacy Okey, Kellee Rassau (me). Amy and Lacy competed in the '08 World's Strongwoman Competition in Poland, placed 5th and 6th. So yay for world class competition! But they are both my good friends and mentors, and I love em. I was thrilled to hang out with my girls for a day. They battled it out for 1st and 2nd place. I was competing against myself in this one, with two months consistent training under my belt after my brief hiatus.

Events in order -
Bench Press for Reps, 135 lbs, 60 sec time limit.
Farmer's Yoke, 380 lbs, 80 ft., timed.
Farmer's Handles, 130 lbs, backward Sled Drag, 250 lbs, 80 ft up, 80 ft back, timed.
DL for Reps, 280 lbs, 60 sec time limit.
Keg Carry for Max Distance, 170 lbs, one drop and you're out.

Bench for Reps - 4 reps. This was my goal, and I was thrilled to get it. One rep did not count, don't remember why. Very happy with this start. Amy and Lacy had like 10 or 11 reps.

Farmer's Yoke - I have trained with this yoke and know it well. Very confident coming into this event. Had a good start, was cruising at almost top speed when I felt the yoke slipping backwards off my shoulders. Had to stop and re-position, which was a needless waste of time. I was pissed after this development, but what can you do. Don't wear a hoodie on the yoke race, I guess. I was chalked up on the back, but to no avail.

Farmer's Handles/Sled Drag - We are really cruising now! Had a very good pick and start on the Farmer's, was speed walking as fast as possible to the sled. Picked up the sled handle and start hauling ass backwards to the finish, diesel, baby! Took one handle off the handle and held it up in the air because I'm cool like that. And then BOOM. Fell flat on my ass. As expected, that was a time wrecker, but we are entertainers, and the people want to see a show. I don't expect I'll ever do that again in a comp, however. *embarassing....*

DL for Reps - 6 reps. I was shooting for at least 5, so this was a PR. Very happy.

Keg Carry for Max Distance, 170 lbs - The standings were locked in with Amy in first, Lacy in second, me in third. I went 160 ft with the keg and called it good.

All in all, a very good comp, the weights didn't feel heavy until the keg carry (water-filled keg), and I was keeping up with Amy and Lacy. Aside of a couple rookie errors, and their incredible strength and vast experience, I was pleased with how I did. No injuries, I was killin it in the speed/athletic events on yoke and farmer's, so all in all, a very good day. By placing 3rd, I qualified for the North American Strongman Women's Nationals in November in Reno, Nevada. Next meet is in July here in Boise. I will be ready to contend for first or second in that one, God willing. Time to hit it hard and make some noise!

Thrawn
05-23-10, 6:47 am
Congratulations, Kellee! That is a great result, mighty proud of you!
3rd place is GREAT and you won, without knowing, the Thrawn-cup: only for competitors who entertain by goofing up putting up a show! Me LIKING!

Seems you got your speed / stamina in check so you can pull in your focus in training towards strength.
This is gonna be AWESOME =)
Rest up and eat up, sister!!

Brick By Brick
05-23-10, 7:19 am
Congratulations, Kellee! That is a great result, mighty proud of you!
3rd place is GREAT and you won, without knowing, the Thrawn-cup: only for competitors who entertain by goofing up putting up a show! Me LIKING!

Seems you got your speed / stamina in check so you can pull in your focus in training towards strength.
This is gonna be AWESOME =)
Rest up and eat up, sister!!

Thanks Bert, I had a great time, and am looking forward to a summer of hard training and serious commitment to making a good showing at Nationals. I'm VERY MUCH looking forward to concentrating on strength gains. Cardio sucks, LOL!

BryanSmash!
05-23-10, 11:23 am
Great job Brick! Especially on that keg carry!

Brick By Brick
05-24-10, 12:14 am
Great job Brick! Especially on that keg carry!

Thanks Bryan. It was a gutbuster, but still better than the tire flip.

Brick By Brick
05-24-10, 2:22 am
As a strongman(person) athlete, and a cop, I loved this article. Great source of inspiration -on my man Derek Poundstone. Observe -
http://www.mensjournal.com/the-worlds-fourth-strongest-man

HIGA MONSTER
05-24-10, 1:55 pm
It's 3:30 a.m. and I'm wide awake, no idea why. Here's what happened at the meet yesterday.

Weather was predicted to be a high of 50 degrees with a 60% chance of rain. It was pretty cold, but we are strongmen! We will compete in almost any conditions!

HW Women's Division:
Amy Wattles, Lacy Okey, Kellee Rassau (me). Amy and Lacy competed in the '08 World's Strongwoman Competition in Poland, placed 5th and 6th. So yay for world class competition! But they are both my good friends and mentors, and I love em. I was thrilled to hang out with my girls for a day. They battled it out for 1st and 2nd place. I was competing against myself in this one, with two months consistent training under my belt after my brief hiatus.

Events in order -
Bench Press for Reps, 135 lbs, 60 sec time limit.
Farmer's Yoke, 380 lbs, 80 ft., timed.
Farmer's Handles, 130 lbs, backward Sled Drag, 250 lbs, 80 ft up, 80 ft back, timed.
DL for Reps, 280 lbs, 60 sec time limit.
Keg Carry for Max Distance, 170 lbs, one drop and you're out.

Bench for Reps - 4 reps. This was my goal, and I was thrilled to get it. One rep did not count, don't remember why. Very happy with this start. Amy and Lacy had like 10 or 11 reps.

Farmer's Yoke - I have trained with this yoke and know it well. Very confident coming into this event. Had a good start, was cruising at almost top speed when I felt the yoke slipping backwards off my shoulders. Had to stop and re-position, which was a needless waste of time. I was pissed after this development, but what can you do. Don't wear a hoodie on the yoke race, I guess. I was chalked up on the back, but to no avail.

Farmer's Handles/Sled Drag - We are really cruising now! Had a very good pick and start on the Farmer's, was speed walking as fast as possible to the sled. Picked up the sled handle and start hauling ass backwards to the finish, diesel, baby! Took one handle off the handle and held it up in the air because I'm cool like that. And then BOOM. Fell flat on my ass. As expected, that was a time wrecker, but we are entertainers, and the people want to see a show. I don't expect I'll ever do that again in a comp, however. *embarassing....*

DL for Reps - 6 reps. I was shooting for at least 5, so this was a PR. Very happy.

Keg Carry for Max Distance, 170 lbs - The standings were locked in with Amy in first, Lacy in second, me in third. I went 160 ft with the keg and called it good.

All in all, a very good comp, the weights didn't feel heavy until the keg carry (water-filled keg), and I was keeping up with Amy and Lacy. Aside of a couple rookie errors, and their incredible strength and vast experience, I was pleased with how I did. No injuries, I was killin it in the speed/athletic events on yoke and farmer's, so all in all, a very good day. By placing 3rd, I qualified for the North American Strongman Women's Nationals in November in Reno, Nevada. Next meet is in July here in Boise. I will be ready to contend for first or second in that one, God willing. Time to hit it hard and make some noise!

Right on! Congrats girl.

HIGA MONSTER

Brick By Brick
05-24-10, 4:17 pm
Right on! Congrats girl.

HIGA MONSTER

Thanks Higa! I am fired up. I can't hardly sleep more than 5 hrs, I'm so excited to get after it. I'm not tired, though. I just feel like I have so much to do, and I can't wait to do it.

Today begins the 5/3/1 hybrid training phase, will last about 6 weeks, or until it isn't working anymore. I'm doing two sessions of solid state cardio, and one anaerobic session a week, concentrating on events like tire flip, truck pulls, and keg carry for distance. My tire flip technique needs practice.

Today's Session -
Warm-up, 10 min. exercise bike.

Standing Push Press, working off a 140 lb 1RM, reduced to 90% at 125 lbs for this Trimuvirate Program. This week is 3x5 at 65, 75 and 85% of 125 lbs.
5 reps with bar
80x5, 95x5, 105x5. Forgot the last set is AMRAP, could have done more.

One Arm DB C&P, 3x8; 30/35/40

Lying DB Skull Crushers, 25x8, 20x10, 20x15

Seated Lat Pulldowns, 3x10; 100/110/120

Keg Clean and 3 Presses. Keg weighs maybe 65-70 lbs.

450 lb Tire Flips in the dirt, 5 flips, 1.5 min rest, 10 flips, 2 min rest, 5 flips. Working on being explosive off the ground, turning my hands over, and getting the knee push involved.

BryanSmash!
05-24-10, 10:44 pm
Nice session Brick! Any water in that keg?

Brick By Brick
05-25-10, 3:11 am
Nice session Brick! Any water in that keg?

It's old skunky Budweiser. My husband is going to drain it and fill it with water and sand to about 95 lbs. He's making a wingnut clamp/seal thing so I can drain it and fill it to change the weight of the keg.

Thrawn
05-25-10, 4:01 am
It's old skunky Budweiser. My husband is going to drain it and fill it with water and sand to about 95 lbs. He's making a wingnut clamp/seal thing so I can drain it and fill it to change the weight of the keg.

Great idea!
I am keeping all these ideas in the back of my head. If all works out well with the farmer (who's tractor i am trying to pull at the end of the week) i may have a place for some of that kind of training. I live in an appartment in a big city, i have nowhere here where i can do that kind of training. At my girls place there is no room for it either. And gyms here dont have outside training facilities.
That farmer has a HUGE barn with some old tyres, the tractor and a place in front of the barn. It is located on a very quiet road, so it should be near ideal.
I SO hope i can his permission to stall some stuff there like that.

Brick By Brick
05-25-10, 4:08 am
Great idea!
I am keeping all these ideas in the back of my head. If all works out well with the farmer (who's tractor i am trying to pull at the end of the week) i may have a place for some of that kind of training. I live in an appartment in a big city, i have nowhere here where i can do that kind of training. At my girls place there is no room for it either. And gyms here dont have outside training facilities.
That farmer has a HUGE barn with some old tyres, the tractor and a place in front of the barn. It is located on a very quiet road, so it should be near ideal.
I SO hope i can his permission to stall some stuff there like that.
That sounds like a dream come true! Have fun tractor pulling, I envy you. Don't end up in the ditch this time, though. I doubt he would notice a little ol keg hidden in the corner, not bothering anybody...

Thrawn
05-25-10, 4:22 am
That sounds like a dream come true! Have fun tractor pulling, I envy you. Don't end up in the ditch this time, though. I doubt he would notice a little ol keg hidden in the corner, not bothering anybody...

I hope i can pull it. I will wear other shoes, cause i am not trusting on my old running shoes this time. They kinda slip the first steps with the carpulling, so i bet more grip is needed for the tractor.
Its gonna be on the same road and that farmer works in that area. I trust on him to keep it on the path =))
As far as the farmer is concerned i dont suspect there is a big problem. I can even use a lot of the old stuff he has just around in the shed. Old tyres, spare parts (nothing like odd object lifting/carrying). BUT he is not the OWNER of the barn. He will have to talk to that person for permission. I will talk with Henk (the farmer) in the next couple of days for a time to pull. Then i will also see what we can arrange. I will take pics of that place. As a 'future' trainingspot it is AWESOME. Not perfect, but i dont need that. I just need a little space and some stuff.

Brick By Brick
05-25-10, 5:20 am
I hope i can pull it. I will wear other shoes, cause i am not trusting on my old running shoes this time. They kinda slip the first steps with the carpulling, so i bet more grip is needed for the tractor.
Its gonna be on the same road and that farmer works in that area. I trust on him to keep it on the path =))
As far as the farmer is concerned i dont suspect there is a big problem. I can even use a lot of the old stuff he has just around in the shed. Old tyres, spare parts (nothing like odd object lifting/carrying). BUT he is not the OWNER of the barn. He will have to talk to that person for permission. I will talk with Henk (the farmer) in the next couple of days for a time to pull. Then i will also see what we can arrange. I will take pics of that place. As a 'future' trainingspot it is AWESOME. Not perfect, but i dont need that. I just need a little space and some stuff.

Everyone buys fancy rock climbing shoes for the truck pull, but hiking boots with some ankle support work in a pinch. The barn sounds like a gift from heaven. I'm excited to see some pictures!

Thrawn
05-26-10, 4:56 am
Everyone buys fancy rock climbing shoes for the truck pull, but hiking boots with some ankle support work in a pinch. The barn sounds like a gift from heaven. I'm excited to see some pictures!

Rock climbing shoes... i have shop nearby that sells those. First i will have to do with my converse all-stars =)
yeah, it would be. If all goes as planned, friday is the day.

HIGA MONSTER
05-26-10, 8:11 am
It's old skunky Budweiser. My husband is going to drain it and fill it with water and sand to about 95 lbs. He's making a wingnut clamp/seal thing so I can drain it and fill it to change the weight of the keg.

You can buy those wingnut seals at Home Depot.
Thats how I sealed mine, but I also duct-taped the wingnuts too for extra security.

HIGA MONSTER

Brick By Brick
05-26-10, 10:57 am
You can buy those wingnut seals at Home Depot.
Thats how I sealed mine, but I also duct-taped the wingnuts too for extra security.

HIGA MONSTER

Cool - that is a good idea. I've seen a couple kegs where the wingnuts come loose and water and sand leak out. I don't want that. Thanks for the tip, Higa!

Brick By Brick
05-26-10, 11:00 am
After another fun-filled 12 hour graveyard shift, I finally found the weight room at work. It was very simple, had a power rack, oly bar, weight plates, couple of DBs, some kettlebells, a treadmill, odds and ends. Also, a cool homemade weight bench.

Rack Pulls, bottom pin, bar about 2 inches below kneecap.
135x5, 225x3, 245x3, 275x5

RDLs from the floor, 135x10, 155x10, 155x10

Reverse Crunches on bench, 3x10

Brick By Brick
05-27-10, 10:59 am
25 minutes cardio on recumbent bike, med. intensity.

BryanSmash!
05-27-10, 12:11 pm
Sounds like a pretty cool place to work out!

prowrestler
05-27-10, 6:30 pm
congrats, nice job at the meet

Brick By Brick
05-28-10, 10:44 am
congrats, nice job at the meet

Thanks pro, I appreciate that!

Today - pressed for time, got a few things done.

Log Clean once, Press for Reps, 75 lb log, 8/10/10 reps

70 lb Sandbag Front Squat, 10/10

70 lb Sandbag Clean once, Press for Reps, 10 reps

Thrawn
05-28-10, 3:00 pm
Odd object stuff! Gotta love it!
Short but sweet, kellee!!!

Brick By Brick
05-29-10, 11:03 am
Odd object stuff! Gotta love it!
Short but sweet, kellee!!!

Thanks T! I forgot to include log curls, 10 reps, 2 sets. Taking the weekend off, then back at it with leg day on Monday. I'm ordering the Fat Gripz from Elite next week so I can begin training the 70 fat DB for reps for the Battle by the River strongman comp in August. Other events include sandbag carry and load (need Ironmind sandbags), conan's wheel, 160 lb stone carry and duckwalk.

Thrawn
05-29-10, 1:43 pm
Thanks T! I forgot to include log curls, 10 reps, 2 sets. Taking the weekend off, then back at it with leg day on Monday. I'm ordering the Fat Gripz from Elite next week so I can begin training the 70 fat DB for reps for the Battle by the River strongman comp in August. Other events include sandbag carry and load (need Ironmind sandbags), conan's wheel, 160 lb stone carry and duckwalk.

Sounds great, Kellee!
Conans wheel, i have always wanted to try that. I think that must be one of the hardest things ever.

Brick By Brick
06-01-10, 10:27 am
Sounds great, Kellee!
Conans wheel, i have always wanted to try that. I think that must be one of the hardest things ever.

Conan's wheel is an ego killer. So, of course, it's lots and lots of fun.

Brick By Brick
06-02-10, 7:07 pm
This has been a busy week - spent the weekend in the mountains, my 3 yr old son broke his leg on Friday, so very hectic at times. Have been doing the 40 lb toddler carry as training for the past few days.

Today's Training -
Warm-up, fat 12 inch foam roller, back, shoulders, hamstrings, calves.
10 min on exercise bike.

Squats; Forever Lever belt, wrist wraps, oly shoes.
5 bar reps
135x3, 155x3, 175x5, 200x5, 230x5.

Leg Press, 3x15
175 lbs of plates + weight of sled; 225; 275

Seated Leg Curls, 3x10; 60/65/65

Standing Cable Side Abs, grab D handle in both hands and turn to the left or right.
40/30/30, 3x10, both left and right sides.

HIGA MONSTER
06-03-10, 2:28 am
Conan's wheel is an ego killer. So, of course, it's lots and lots of fun.

If I don't have to train Conan's Wheel, I won't touch it. I hate training for that shit.

Its all mental in that event...how long can you walk while not being able to breath cause you got a shit load of weight in your arms.

HIGA MONSTER

Thrawn
06-03-10, 8:39 am
Good work, Kellee!!
Hope your little ones leg heals up quick!

Conans wheel: yeah, i gathered that would be a big mental test. Still, i would sell my left nut to try it.

Brick By Brick
06-04-10, 11:33 am
If I don't have to train Conan's Wheel, I won't touch it. I hate training for that shit.

Its all mental in that event...how long can you walk while not being able to breath cause you got a shit load of weight in your arms.

HIGA MONSTER
LOL I know what you mean. Our little group has a bad ass conan's wheel, so we do that once in a while. Been watching IFSA World's DVDs for ideas.... my new motto is "Pain is a lie your brain tells your body," borrowed from Derek Poundstone.


Good work, Kellee!!
Hope your little ones leg heals up quick!

Conans wheel: yeah, i gathered that would be a big mental test. Still, i would sell my left nut to try it.
Thanks T! The little feller gets the cast off in about 4 wks, hope it goes by fast.
Conans will make a man of you. Higa hit the nail on the head - it's all about who can take the pain the longest. I love it though, couldn't tell you why.

Brick By Brick
06-04-10, 11:36 am
Flat Bench, warm-up with bar, 5 reps. Working sets, 3x5.
65/95/105/115 x 8.

Incline DB Bench, 25 lbs, 3x15

Incline BB Close-Grip Bench, 65 lbs, 1x15, 2x10

30 lb KB Swings, 3x10

Small bursts of elliptical and hula-hooping in between.

Thrawn
06-05-10, 2:24 am
Great workout! Love the hulahoops in between =))
I bet Kellee is using 300lbs tires for that too =))

Brick By Brick
06-05-10, 10:49 am
Great workout! Love the hulahoops in between =))
I bet Kellee is using 300lbs tires for that too =))

Someone left the hula hoop in the weight room at work for some reason, so my friends and I took a shot at it. Why not, I figured. It was a 400 lb tire, for the record.
Today my workout was standing up to the resident bully at work. I don't even care if he goes running to the sergeant, crying about what I supposedly did that made him so upset. Any negative feedback will be worth finally standing my ground against this egotistical jackass. And tomorrow is my Friday! Yay!

Thrawn
06-05-10, 2:42 pm
Someone left the hula hoop in the weight room at work for some reason, so my friends and I took a shot at it. Why not, I figured. It was a 400 lb tire, for the record.
Today my workout was standing up to the resident bully at work. I don't even care if he goes running to the sergeant, crying about what I supposedly did that made him so upset. Any negative feedback will be worth finally standing my ground against this egotistical jackass. And tomorrow is my Friday! Yay!


You go, girl! Show that tool that not everybody was made to be messed with.
Enjoy the weekend! I know i am =)

Brick By Brick
06-08-10, 1:23 am
Warm-up, 10 min on exercise bike.

Standard DLs
135x5, 155x5, 190x5, 220x5, 250x5

Kroc Rows, 3x10
35/40/45

KB Swing-Throughs, 3x10
30/30/40

Ab Crunch Machine, 3x10
90/100/100

In other news, my son dumped 5 lbs of whey protein and most of a jug of Lava on the kitchen floor this morning. You can imagine my delight. It was the best clean-up session ever!

HIGA MONSTER
06-08-10, 1:28 am
In other news, my son dumped 5 lbs of whey protein and most of a jug of Lava on the kitchen floor this morning. You can imagine my delight. It was the best clean-up session ever!

Ground him! Don't waste protein!! ;)

HIGA MONSTER

Brick By Brick
06-08-10, 1:31 am
Ground him! Don't waste protein!! ;)

HIGA MONSTER

I took his tricycle away for a week and he spent almost an hour in time-out. I told him I was taking the replacement costs out of his college fund.

Thrawn
06-08-10, 4:08 am
I took his tricycle away for a week and he spent almost an hour in time-out. I told him I was taking the replacement costs out of his college fund.

ROFL =)

And great workout, Brick! Short and sweet, just how we like them!

Brick By Brick
06-08-10, 10:53 am
ROFL =)

And great workout, Brick! Short and sweet, just how we like them!
Thanks T, I'm on week two of the 5/3/1 Trimuvirate, again. I feel compelled to add a fourth lift every day, but just 3 a day fits my schedule really well right now. Should have my Fat Gripz this week, very excited about that!

Thrawn
06-08-10, 4:46 pm
Sounds good, Kellee.

I hear ya on the 'extra' lift. Guess its what makes us Animals. Even after the most excellent and exhausting workouts, i feel i should dig deep and do more.
Did i really do enough for my legs??? Did i fry my back for SURE?
Those horrible questions =)

Brick By Brick
06-08-10, 5:40 pm
Sounds good, Kellee.

I hear ya on the 'extra' lift. Guess its what makes us Animals. Even after the most excellent and exhausting workouts, i feel i should dig deep and do more.
Did i really do enough for my legs??? Did i fry my back for SURE?
Those horrible questions =)

I have so little time lately to train that I try to pack a lot into a short visit to the gym. Preparation is king, and I have a steep learning curve before NAS Nationals, that in and of itself NAGS at me all the time. I know I won't win Nats, but I want a top 5 finish. As always, the competition could not be tougher. Every day counts.

Started GH Max today, I have high hopes for this Universal product.

TRAINING - Warm-up, 5 min. on the "Expresso" bike. I have found a new cardio beast! This thing is brutal. I can tell that we are gonna be friends.

Standing Push Press from Rack, 5 reps with bar; 65x5, 85x3, 100x3, 110x3.

One Arm Kettlebell Clean and Press for Reps - 40 lbs x 10 reps
One Arm DB Clean and Press for Reps, 45x10

D Handle One Handed Cable Pressdowns, 3x10 - 40/50/60
Lying DB Skull Crushers, 3x10 - 20/25/25

Lat Pulldowns, 3x10 - 90/100/110

Seated EZ Bar Rows, 3x10 - 90/100/110

Cardio - 15 min on Expresso Bike, Heart rate was almost maxed out the entire ride. Will lower the intensity next time, maybe do the flat track instead of the hilly "Coastal Ride," but it was fun doing something different for once.

Thrawn
06-08-10, 6:06 pm
LOVE that workout!
Pushpresses, then kettlebells clean and press. Building up them shoulders!! Then some tri's and backwork... NICE.

I know you will work your butt off to make it into the top 5, Kellee! Make every day count!

Brick By Brick
06-08-10, 6:11 pm
LOVE that workout!
Pushpresses, then kettlebells clean and press. Building up them shoulders!! Then some tri's and backwork... NICE.

I know you will work your butt off to make it into the top 5, Kellee! Make every day count!

I'll get killed in the overhead press event at Nats if I don't get crackin. I'm working squats and leg presses hard to maximize my lower body drive for that event. I prefer the kettlebell one arm press to DBs, I'll tell you that! Will start training DBs with the fat gripz next week.

Top 5 would be great. Top 3 would be better - hmmm? Can it be done? We shall see my friend....

Thrawn
06-08-10, 7:16 pm
Maybe boxjumping will also help get some firepower going? Not sure. Or restpaused squats?
Waiting for 2 seconds in the hole? I also love pushpressing at the calf raise machine.
Just me ranting here. I get all excited now. I actually feel like going to the gym again even tho i am totally wasted.

Top 3? I dont know the competition you are up against and how you relate to them strengthwise. So its hard for me to judge, honestly.
BUT even if you cant realy compete with the top 3 just yet: anything can happen in meets and events. Someone else might have an off day or, however tragic it may be for them, fuck up somewhere.
As long as you bust ass training for it and give it your best at the meet, you are a winner.
And i know i dont have to even worry about those two points.

Brick By Brick
06-09-10, 3:43 pm
Maybe boxjumping will also help get some firepower going? Not sure. Or restpaused squats?
Waiting for 2 seconds in the hole? I also love pushpressing at the calf raise machine.
Just me ranting here. I get all excited now. I actually feel like going to the gym again even tho i am totally wasted.

Top 3? I dont know the competition you are up against and how you relate to them strengthwise. So its hard for me to judge, honestly.
BUT even if you cant realy compete with the top 3 just yet: anything can happen in meets and events. Someone else might have an off day or, however tragic it may be for them, fuck up somewhere.
As long as you bust ass training for it and give it your best at the meet, you are a winner.
And i know i dont have to even worry about those two points.

Nothing to jump on in the gym, but that is an idea. Just doing what I'm doing should work, if past results are any indicator of future results. Good ideas, though!
If worlds are in November when NAS Nationals are, that will thin the herd pretty significantly, but I'd rather compete against the best HW athletes. We'll see what happens. I'm about a year behind the top dogs, and close to the next level. It's just about getting more reps. If I don't get top 3, it won't be for lack of trying, that's for sure!

Brick By Brick
06-10-10, 4:06 pm
We are having the worst summer weather in years here in the Idaho desert. Today was windy, cloudy, rainy. That, and having to go back to work tonight, plus waking up with the beginnings of a cold made me super grumpy. Great day to do some squats, huh?

Warm-up, 10 min. incline speed walk on treadmill.

Squats
Warm-up, 5 speed reps with bar
135x5, 155x3, 175x3, 190x3, 215x3, 235x3, 245x3.
Using rehband knee wraps, small lever belt, wrist wraps, chalk, oly shoes. The belt is just big enough to push against, but not much more. Minimal equipment for me these days.
Been reading "Dinosaur Training" again.

Hack Squat Machine, 3x10 - 180/200/220

Seated Leg Curls, 3x10 - 60/70/80

DB 30 sec. Shrug Holds, 50/55/60

Standing Hammer Curls, 3x10 - 30/35/40

EZ Bar Cheat Curls, 3x8 - 50/60/65

10 min. solid state hard cardio on Expresso bike, average 170 bpm.

Thrawn
06-10-10, 4:10 pm
Excellent work on the squats! What oly shoes do you have? I have Adidas Ironworks.
Shrug holds, huh? That sounds interesting, havent done them before. I mean, i always hold keep the contraction for a count or two, but prolonged holds... hmmm. I gotta try that for myself.
Looks like you gave yourself a nice pounding, Kellee =)
I hope the cold blows over tho... that always sucks...

Brick By Brick
06-10-10, 4:14 pm
Excellent work on the squats! What oly shoes do you have? I have Adidas Ironworks.
Shrug holds, huh? That sounds interesting, havent done them before. I mean, i always hold keep the contraction for a count or two, but prolonged holds... hmmm. I gotta try that for myself.
Looks like you gave yourself a nice pounding, Kellee =)
I hope the cold blows over tho... that always sucks...

VS shoes. They're aight. I like them because they're hard soled and feel a little more supportive than chucks. It's just something different. I like the pimp Adidas ones, tho, those are definitely on my list.
I think I got the shrug hold idea from Corey St. Clair or Julie Helveka. Again, something different. I was in a bad mood, but still not sure if I'm going to work or not. I have a bad mojo feeling, and if the office bully pulls his general douchbaggery with me, I'm going to go just a little crazy on his white boy ass.

Thrawn
06-10-10, 4:18 pm
VS shoes. They're aight. I like them because they're hard soled and feel a little more supportive than chucks. It's just something different. I like the pimp Adidas ones, tho, those are definitely on my list.
I think I got the shrug hold idea from Corey St. Clair or Julie Helveka. Again, something different. I was in a bad mood, but still not sure if I'm going to work or not. I have a bad mojo feeling, and if the office bully pulls his general douchbaggery with me, I'm going to go just a little crazy on his white boy ass.

Same reason i like my Adidas. Nice rigid sole, feels like i have pillars on my feet. I have the older model; the ironworks II. The red ones. Goes nice with my all black outfit (who says i cant lift AND look good at the same time? LOL) Werent really cheap, but one of the best buys i ever did.
Fair enough, still sounds very interesting to try. i will def try that out soon.
Use him for manpressing, Kellee! Make him pay AND get a good workout in! One hand on the nuts, one on the throat. that should give you a few good muffled squeals.

Brick By Brick
06-10-10, 4:25 pm
Same reason i like my Adidas. Nice rigid sole, feels like i have pillars on my feet. I have the older model; the ironworks II. The red ones. Goes nice with my all black outfit (who says i cant lift AND look good at the same time? LOL) Werent really cheap, but one of the best buys i ever did.
Fair enough, still sounds very interesting to try. i will def try that out soon.
Use him for manpressing, Kellee! Make him pay AND get a good workout in! One hand on the nuts, one on the throat. that should give you a few good muffled squeals.
NO one says you can't lift and look good at the same time. Looking good = feeling good!
I don't want it to come to physical contact, just don't want any trouble. I've only got 4 more weeks of this bullshit, then I'm going to my new team. I'm trying to keep it aloha, but not interested in backing down. That's my story.

Thrawn
06-10-10, 4:33 pm
NO one says you can't lift and look good at the same time. Looking good = feeling good!
I don't want it to come to physical contact, just don't want any trouble. I've only got 4 more weeks of this bullshit, then I'm going to my new team. I'm trying to keep it aloha, but not interested in backing down. That's my story.

Sure does. In the beginning i felt a bit 'flashy' in my black shorts, black animal shirt and silver / red Adidas =) But i think its a nice combo. Looks all business =)
I hear ya. I was only kidding around. Its best if you can keep the moral high ground. Trouble never has any winners anyway. But i totally understand in having no interest in backing down. That is NOT how to handle a bully.
I hope the situation defuses enough for you to keep it clean the last couple of weeks =)

By the way: am i a freak if i am already mentally doing presses with the-soon-to-be-mine official strongman log??? WHOOOHOOOOOOO!

Brick By Brick
06-10-10, 6:38 pm
Sure does. In the beginning i felt a bit 'flashy' in my black shorts, black animal shirt and silver / red Adidas =) But i think its a nice combo. Looks all business =)
I hear ya. I was only kidding around. Its best if you can keep the moral high ground. Trouble never has any winners anyway. But i totally understand in having no interest in backing down. That is NOT how to handle a bully.
I hope the situation defuses enough for you to keep it clean the last couple of weeks =)

By the way: am i a freak if i am already mentally doing presses with the-soon-to-be-mine official strongman log??? WHOOOHOOOOOOO!

I agree - avoidance is the best policy, but if it comes to confrontation, I'll deal with it. I received my 100 lb Heavy Gripper today, so I'll have something to work out my frustrations on at work this week.

You are a freak, but I mean that in only the nicest way :)

Thrawn
06-11-10, 4:50 am
I agree - avoidance is the best policy, but if it comes to confrontation, I'll deal with it. I received my 100 lb Heavy Gripper today, so I'll have something to work out my frustrations on at work this week.

You are a freak, but I mean that in only the nicest way :)

Have fun with the Gripper =)))

LOL. I am gonna make it Animal. I do some custom painting. I dont know how beat up that one is, but it should be possible to make it nice again and airbrush the animal logo on it =))

Brick By Brick
06-14-10, 11:33 am
Have fun with the Gripper =)))

LOL. I am gonna make it Animal. I do some custom painting. I dont know how beat up that one is, but it should be possible to make it nice again and airbrush the animal logo on it =))

The Gripper was great at work. Ten reps a hand every couple hours followed by holding it closed for time. Plz post photos of your Animal log when it's done, it sounds sick!

Brick By Brick
06-14-10, 11:37 am
Flat Bench
Warm-up, 5 reps with bar, Fat Gripz
65x3, 75x3, 95x3, 110x3, removed Fat Gripz, 120x6.

Flat DB Press, 2x10 - 30/35, 40x12

Incline Close Grip Bench, 2x10, 70/75, 80x12. Saw a lady in a U of Idaho Vandals shirt on my last set and went a little crazy, easily got those last two reps with 80 lbs. HATE the Vandals.....

Seated Straight Bar Cable Rows, 3x10, 100/110/120

Done and done. 4 day weekend begins with a Kokanee brew as of NOW.

Thrawn
06-14-10, 4:47 pm
The Gripper was great at work. Ten reps a hand every couple hours followed by holding it closed for time. Plz post photos of your Animal log when it's done, it sounds sick!

If the log is done, i will be proud to show it off =)


Flat Bench
Warm-up, 5 reps with bar, Fat Gripz
65x3, 75x3, 95x3, 110x3, removed Fat Gripz, 120x6.

Flat DB Press, 2x10 - 30/35, 40x12

Incline Close Grip Bench, 2x10, 70/75, 80x12. Saw a lady in a U of Idaho Vandals shirt on my last set and went a little crazy, easily got those last two reps with 80 lbs. HATE the Vandals.....

Seated Straight Bar Cable Rows, 3x10, 100/110/120

Done and done. 4 day weekend begins with a Kokanee brew as of NOW.

Excellent! A lot of pressin done!
Enjoy the brew =)

Brick By Brick
06-16-10, 11:16 am
If the log is done, i will be proud to show it off =)

Excellent! A lot of pressin done!
Enjoy the brew =)

I'm excited to see the log in all its Animal glory. Wait...what? That didn't sound quite right.
Anyway, the beer was good - $15 a case at CostCo, woohoo!

Bought the Wendler 5/3/1 program, as I had the ancient 3 Day a Week program, and alas, they are not the same. Today will be squat day.

Thrawn
06-16-10, 4:23 pm
I'm excited to see the log in all its Animal glory. Wait...what? That didn't sound quite right.
Anyway, the beer was good - $15 a case at CostCo, woohoo!

Bought the Wendler 5/3/1 program, as I had the ancient 3 Day a Week program, and alas, they are not the same. Today will be squat day.

LOL :P I will make sure to have some photo's once its done =) I am thinking of metallic black with nightmare red animal logo.

Sounds good, updating a program cant hurt!
Burry them deep and bring them up BIG, Kellee!

Brick By Brick
06-16-10, 6:52 pm
LOL :P I will make sure to have some photo's once its done =) I am thinking of metallic black with nightmare red animal logo.

Sounds good, updating a program cant hurt!
Burry them deep and bring them up BIG, Kellee!

Black and red are always two great colors that go great together. Excited to see the finished product!

Yep - the newer 5/3/1 program has pictures (yay!), more explanations, etc.. It was well worth $20.

Brick By Brick
06-16-10, 6:56 pm
Warm-up, 10 min on exercise bike, stretching, etc.. Forgot to foam roll before I left the house, oh well...

5/3/1 Back Squats; Belt, rehband knee sleeves, wrist wraps, oly shoes
Bar x 5, 135x3, 160x3, 200x5, 230x3, 255x2.

Standing KB/DB Side Bends, 3x10; 40kb/45db/50db

Leg Raises, 3x12

Hack Squat Machine, 3x10; 200/220/240

30 min cardio, intervals, exercise bike.

Thrawn
06-17-10, 4:34 am
Good stuff, Kellee!
Wrist wraps during squats... hmmm. I havent seen that before. Why? Just curious!

Brick By Brick
06-17-10, 12:42 pm
Good stuff, Kellee!
Wrist wraps during squats... hmmm. I havent seen that before. Why? Just curious!

Helps stabilize the bar on the back.

Thrawn
06-17-10, 12:44 pm
Okay, sounds logical. I have small hands and girly wrists, but so far i havent noticed a problem. Then again, most of the time i squat totally alone in the gym and i cant check everything during the movement itself. Cant hurt to try it.

Brick By Brick
06-17-10, 1:09 pm
Okay, sounds logical. I have small hands and girly wrists, but so far i havent noticed a problem. Then again, most of the time i squat totally alone in the gym and i cant check everything during the movement itself. Cant hurt to try it.

I have small hands too! I'm sure it's a Westside Barbell or Elite FTS concept, knowing me, but the wraps and chalk help me lock the bar into position before I unrack the weight. Just keeps everything tight on the upper body during the squat. My PR is around 3 plates a side, and I usually never have a spotter. I don't want to have any problems stabilizing 315 lbs. This is my checklist for the squat -

http://articles.elitefts.com/articles/powerlifting-articles/are-you-normal-down-there/

Thrawn
06-17-10, 2:57 pm
I have that page bookmarked now. Excellent check-list!

Brick By Brick
06-17-10, 3:05 pm
I have that page bookmarked now. Excellent check-list!

Thanks! Elite is educating and outfitting the strongest athletes in the world TM.

Brick By Brick
06-17-10, 10:41 pm
Warm-up, 7 minutes on expresso bike, 125 avg bpm.

Standing Push Press, 5/3/1 day, rehband belt, lever belt, rehband knees/elbow sleeves, wrist wraps on last two sets. I train how I perform in contests, so there ya go.
Barx5, 75x3, 85x3, 95x5, 105x5, 120x5. Some guido dropped the stack on the cable machine on my 4th rep, so that startled me a little. Got one more and called it good.

Kroc Rows with Fat Gripz, 2x10, 25 lbs; 40 lb KBx20 reps.

Standing DB Press with Fat Gripz, 3x10; 20/25/30

Standing canvas handle cable tricep kickbacks, 3x10; 40/50/60

15 min cardio on expresso bike, 145 bpm avg.

Thrawn
06-18-10, 2:54 am
LOVE that one. I BET you had fun during that session (except when you got startled, that can mess up the focus nicely).
Good work on the Kroc rows, good weight, lotta reps.

Brick By Brick
06-18-10, 11:55 am
LOVE that one. I BET you had fun during that session (except when you got startled, that can mess up the focus nicely).
Good work on the Kroc rows, good weight, lotta reps.

Thanks, Bert. There was a little pack of young guys running around dropping things, dropping f bombs, generally being noisy. My ipod was dead, so I tried to tune them out.
I just got the Fat Gripz, so I was testing out poundage on the Kroc Rows. Could go heavier next time, wish there were KBs heavier than 40 lbs, but oh well.

Thrawn
06-18-10, 3:21 pm
Hmmm. Are you sure there are no kettlebells heavier then 40lbs?
Or do you mean they are not available in your gym, cause i swear i can remember seeing them up to 30kg? *not entirely sure*

Brick By Brick
06-18-10, 3:23 pm
Hmmm. Are you sure there are no kettlebells heavier then 40lbs?
Or do you mean they are not available in your gym, cause i swear i can remember seeing them up to 30kg? *not entirely sure*

No kettlebells in the gym that are heavier than 40 lbs. And there's just one KB that is 40 lbs in the gym.

Thrawn
06-18-10, 3:27 pm
Ah, that is too bad.
We have no db's heavier then 40kg in our gym, also a problem for me when i do one arm rows. And those SUCK too. They were made for our gym, but they are crap. The handle is way too long, so its always tricky to hold them. And even if you are lucky to handle it in balance, the handle is way too THIN.

Ah well. It will have to do sometimes.

Maybe you can afford your own set of kettlebells?
Or even better: bring out your own product? KelleeBells? Hihi =)

Brick By Brick
06-18-10, 3:35 pm
Ah, that is too bad.
We have no db's heavier then 40kg in our gym, also a problem for me when i do one arm rows. And those SUCK too. They were made for our gym, but they are crap. The handle is way too long, so its always tricky to hold them. And even if you are lucky to handle it in balance, the handle is way too THIN.

Ah well. It will have to do sometimes.

Maybe you can afford your own set of kettlebells?
Or even better: bring out your own product? KelleeBells? Hihi =)

LOL. I could afford my own set, but I have nowhere to put them. The set at the gym is actually pretty good, fat handle, good shape. There's one of each, which is better than nothing, but it would be nice to have two of each, two 40 lb kbs, for instance.

KelleeBells. I'll get on that, haha.

Thrawn
06-18-10, 3:38 pm
LOL. I could afford my own set, but I have nowhere to put them. The set at the gym is actually pretty good, fat handle, good shape. There's one of each, which is better than nothing, but it would be nice to have two of each, two 40 lb kbs, for instance.

KelleeBells. I'll get on that, haha.

Yeah, i know that problem... I can handle storage for my harness and log. But i am still clueless to where i would stall the unevitable prowler. Or yoke-kinda contraption.

KelleeBells; for serious swingin'!

Brick By Brick
06-18-10, 6:47 pm
Yeah, i know that problem... I can handle storage for my harness and log. But i am still clueless to where i would stall the unevitable prowler. Or yoke-kinda contraption.

KelleeBells; for serious swingin'!

KelleeBells - sure to bust your balls. I don't know about that...
Going to see the Psychedelic Furs tonight and par-tay. DLs tomorrow.

Thrawn
06-19-10, 3:36 pm
Enjoy the concert, Kellee! Some good R & R for a great session tomorrow!

Brick By Brick
06-19-10, 4:07 pm
Enjoy the concert, Kellee! Some good R & R for a great session tomorrow!

It was a great show, we were up against the stage. Well worth it. Trying to decide now whether to lift today or not, since I have to work tonight. It won't happen on Sunday, so I may or may not do it on Monday. Feeling tired and kind of sore for some reason.

Thrawn
06-20-10, 2:52 am
Take a step back and just ask yourself a question like Jim Wendler would do:

Do i really feel rested enough to go through a full session today?

There you will have your answer =)

Brick By Brick
06-21-10, 4:10 am
Take a step back and just ask yourself a question like Jim Wendler would do:

Do i really feel rested enough to go through a full session today?

There you will have your answer =)

No, no I didn't feel rested enough. Might do something Tuesday. Need a short break.

Thrawn
06-21-10, 4:41 am
Enjoy the short break, Kellee!
If that is what the body needs, then by all means =)
I DO expect you to open a nice can of whoop-ass tho on tuesday =)

Brick By Brick
06-22-10, 10:40 am
Enjoy the short break, Kellee!
If that is what the body needs, then by all means =)
I DO expect you to open a nice can of whoop-ass tho on tuesday =)
I'll have to open that can tonight, because the last night of work was redonkulous. I can't believe how crazy some people are. Four days off, though, thank God.

Thrawn
06-22-10, 11:12 am
I'll have to open that can tonight, because the last night of work was redonkulous. I can't believe how crazy some people are. Four days off, though, thank God.

Four days to go get YOURS, girl!!! There are numbers that need to be tamed by da mighty Kellee =)

Brick By Brick
06-22-10, 12:18 pm
Four days to go get YOURS, girl!!! There are numbers that need to be tamed by da mighty Kellee =)

Mighty Kellee has one day left of 5/3/1 DLs, then deload, golf, get my hair did, etc.. Next week begins the second wave.

Brick By Brick
06-27-10, 10:46 am
Back at it tomorrow, week of rest is over. Downloaded the Ghost Radar app tonight on my itouch device, supposedly detects paranormal activity within 5 yards of the device and it talks to you. I don't know if it's real or not, but I work in a jail, and it said some interesting things. My favorite chain of words was "brass terrible may blow mathematics." We call our admin the 'brass,' and of course, we think they often make questionable decisions, so that made me laugh. Who knows if it works or not, hell, I even left it on when I was driving home from work, and it pretty much did nothing. But when I was leaving the parking lot, it said 'faster.' Definitely work 99 cents, in my opinion!

HIGA MONSTER
06-28-10, 3:09 am
Yo Brick,
In case you can make it, there is a NAS show up here in Sequim, WA on Aug 14th.

I will be the referee. Just a heads up in case you wanna compete in Washington!

HIGA MONSTER

Brick By Brick
06-28-10, 10:21 am
Yo Brick,
In case you can make it, there is a NAS show up here in Sequim, WA on Aug 14th.

I will be the referee. Just a heads up in case you wanna compete in Washington!

HIGA MONSTER

If Hagadorn doesn't have the Battle By the River comp here in Boise on August 22, I would definitely be interested in the Sequim show. That would be cool as hell!

Brick By Brick
06-29-10, 11:19 am
Base 1RM numbers for the second wave:
Push Press: 145 x .9 = 130
Bench: 155 x .9 = 140
Squat: 310 x .9 = 280
Deadlift: 335 x .9 = 300

Week one of the second wave is 65/75/85% of the 130/140/280/300 numbers above.

Bench Press, 3x5, 55/70/85
Incline DB Press, 3x10, 25/30/35
Incline Close Grip Bench, Smith Machine (someone was in the rack, it was not by choice),
85/95/105
EZ Bar Cable Pressdowns, 3x10, 90/100/110

Used new wrist wraps, brand new, 20 inches long, so supportive they were sort of painful. I'm excited to see how much carryover I can get out of them on bench and push press, though.

Thrawn
06-29-10, 3:30 pm
Outstanding numbers, Kellee!!! Very impressive! You got a bigger squat then me going =)

Awesome about the new wristwraps =) I am always like a little kid when i have new toys to play with.
I tried your trick with the wristwraps on squats today. For me it didnt appear to make any difference. Not noticable anyway. Was worth a try. Must say it felt more comfortable tho. Not more stable, but easier on the wrists.

Brick By Brick
06-29-10, 11:52 pm
Wrist support helps keep the lift nice and tight. I like it like that.

HIGA MONSTER
06-30-10, 1:40 am
If Hagadorn doesn't have the Battle By the River comp here in Boise on August 22, I would definitely be interested in the Sequim show. That would be cool as hell!

Cool deal girl.
Entry form should be posted up by the weekend, but the sanction is already approved.

EVENTS:
Tire flip/Farmers Walk medley
Conan's Wheel
Carry 2 kegs into a sled, then drag sled.
Stones
I think there is one more event, but I can't remember off the top of my head...

HIGA MONSTER

Brick By Brick
07-01-10, 3:11 am
Cool deal girl.
Entry form should be posted up by the weekend, but the sanction is already approved.

EVENTS:
Tire flip/Farmers Walk medley
Conan's Wheel
Carry 2 kegs into a sled, then drag sled.
Stones
I think there is one more event, but I can't remember off the top of my head...

HIGA MONSTER

Sounds kewl. I'm down.

Brick By Brick
07-01-10, 3:13 am
Warm-up, 10 min. on recumbent bike, brisk cycling.

Back Squats, knee sleeves, oly shoes, small lever belt, wrist wraps from 205+.
All sets x 5 reps. Bar/155/175/205/235

Hack Squats, 3x10 180/200/220

Leg Raises, 3x12

25 min cardio on treadmill, 5% grade, 3.3 mph.

Thrawn
07-01-10, 4:00 am
Putting in the work consistently, not missing a beat. Example to us all.

I shall call thee 'the Atomic clock' henceforth =)

Brick By Brick
07-01-10, 4:04 am
Putting in the work consistently, not missing a beat. Example to us all.

I shall call thee 'the Atomic clock' henceforth =)

LOL. Just representin, doing my best. Thanks bert!

Brick By Brick
07-01-10, 4:05 am
Filmed for bodybuilding.com at Genesis Gym in Nampa, ID. I have trained with this equipment many a time. Here is the link -

http://www.bodybuilding.com/fun/video-lifting-heavy-with-brian-shaw.htm

Thrawn
07-01-10, 4:09 am
LOL. Just representin, doing my best. Thanks bert!

Consistency is key, you know that and you got that down pretty darn good, Kellee! I just give props where they are due =)


Filmed for bodybuilding.com at Genesis Gym in Nampa, ID. I have trained with this equipment many a time. Here is the link -

http://www.bodybuilding.com/fun/video-lifting-heavy-with-brian-shaw.htm

Bookmarked and shall check it out!

HIGA MONSTER
07-01-10, 11:04 am
Filmed for bodybuilding.com at Genesis Gym in Nampa, ID. I have trained with this equipment many a time. Here is the link -

http://www.bodybuilding.com/fun/video-lifting-heavy-with-brian-shaw.htm

Sweet video. I'm going to call Shaw and tell him that he needs to eat cause he is looking kinda small lately...

HIGA MONSTER

Brick By Brick
07-01-10, 1:55 pm
Sweet video. I'm going to call Shaw and tell him that he needs to eat cause he is looking kinda small lately...

HIGA MONSTER

Yeah, he's a little feller. Always getting picked on.

Brick By Brick
07-03-10, 8:24 am
Today, Garden Valley Highland Games and general merrymaking after that. My husband and son are in Cali for a week, so I have the whole house to myself. I will miss my boys, but I am jacked up to have all this room and peace and quiet. Might have a clean house for more than two hours this week! Happy 4th everyone!

Thrawn
07-04-10, 4:50 am
Today, Garden Valley Highland Games and general merrymaking after that. My husband and son are in Cali for a week, so I have the whole house to myself. I will miss my boys, but I am jacked up to have all this room and peace and quiet. Might have a clean house for more than two hours this week! Happy 4th everyone!

Enjoy the game and the time alone!!!

Brick By Brick
07-04-10, 1:16 pm
First time trying out the highland games events, weight for distance, stone put, Caber, Sheaf Toss, Hammer Throw, weight for height. Did all right, much like strongman, the events require a lot of technique, and a lot of practice. I did better at the brute strength events like the stone put, hammer throw, and caber toss, but not so good at the sheaf toss and weight for distance. I also got soundly scolded for putting the pitchfork for the sheaf toss in the ground. I will bring my own pitchfork next time, apparently, this is a cardinal sin of highland games.

Caber toss was awesome, though. Flipped the 11 ft caber 3 times with ease, matching up well with the master's division chick who was killing us in all the other events. I don't know how I did in the novice division, got a close second, probably. Will do it again in September, buying a Macullough clan kilt + accessories today!

Thrawn
07-04-10, 4:46 pm
First time trying out the highland games events, weight for distance, stone put, Caber, Sheaf Toss, Hammer Throw, weight for height. Did all right, much like strongman, the events require a lot of technique, and a lot of practice. I did better at the brute strength events like the stone put, hammer throw, and caber toss, but not so good at the sheaf toss and weight for distance. I also got soundly scolded for putting the pitchfork for the sheaf toss in the ground. I will bring my own pitchfork next time, apparently, this is a cardinal sin of highland games.

Caber toss was awesome, though. Flipped the 11 ft caber 3 times with ease, matching up well with the master's division chick who was killing us in all the other events. I don't know how I did in the novice division, got a close second, probably. Will do it again in September, buying a Macullough clan kilt + accessories today!

Sounds like you did great AND had great fun!!
AWESOME, Kellee!!
Pics of you in a kilt please!!!

BryanSmash!
07-04-10, 4:49 pm
Congrats Brick, solid caber toss!

Brick By Brick
07-04-10, 5:22 pm
Sounds like you did great AND had great fun!!
AWESOME, Kellee!!
Pics of you in a kilt please!!!

Working on it, it's $153 thru SportKilt to get a basic MacDonald tartan, belt and buckle. I might have to sleep on it. Going to Vegas on 7/20, and have to save my gambling $. I did have fun, hung out with Ollie from work, and most of my strongman buddies from Boise. My family has a cabin in the Garden Valley area, so it was very much like a home game for me.


Congrats Brick, solid caber toss!
Thank you Bryan! Once I got the hang of it, it was pretty easy on a small caber. I'm excited to have a try at the longer ones.

Brick By Brick
07-04-10, 5:28 pm
Was kind of tired after the highland games yesterday, but I need to get my lifting in before I have to go back to work tomorrow night (booooooooooooooooo). So, to quote Drowning Pool, "This is for the soldiers." God Bless America, and God Bless our Troops at home and abroad.

Standing Military Press, 3x3
Bar x 5, 95x3, 105x3, 110x3, 120x3.

Lying Triceps DB Extensions, 20x12, 25x8, 30x8

Fat Gripz DB Incline Press, 3x8 25/30/35

Seated Cable Row, Close Grip Handle, 3x10 100/110/120
Getting easier to pull 120, might bump it up 5 lbs next time.

Cardio, recumbent bike, 30 min., Pyramids, 120-140 bpm.

The House
07-04-10, 10:15 pm
happy 4th be safe and eat some hot dogs for me

Thrawn
07-05-10, 4:11 am
Solid workout after such an event, Kellee!
Impressive mil presses and rows, you got good strength going there!

Brick By Brick
07-05-10, 9:24 am
happy 4th be safe and eat some hot dogs for me
Thanks Erik! I just sat at home and watched World Cup Soccer, then went to bed at 9 p.m. I even forgot I had ice cream in the freezer. Thanks for dropping by, it was a very pleasant surprise. I'll have a couple of hot dogs for you today :)


Solid workout after such an event, Kellee!
Impressive mil presses and rows, you got good strength going there!
Thanks Bert, my right shoulder was not very happy with me, but it's all good this morning. Watching hammer throw videos on YouTube and getting ready to go do some DLs.

Thrawn
07-05-10, 1:12 pm
Glad to hear that... shoulder problems suck in so many ways!!!
Get yourself some gooooooood numbers from the ground! GRIP AND RIP!!

By the way: my strongman log is ready for clearcoating!!! You can check Carmen repping a golden A in my journey =)

Brick By Brick
07-05-10, 1:29 pm
Glad to hear that... shoulder problems suck in so many ways!!!
Get yourself some gooooooood numbers from the ground! GRIP AND RIP!!

By the way: my strongman log is ready for clearcoating!!! You can check Carmen repping a golden A in my journey =)

My shoulders are healthy, just tired from all the throwing and heaving in the highland games on Saturday. All is well. My abs and lower back are a little sore as well, but that's ok.

I will check out Carmen, can't wait to see the Brand!

Brick By Brick
07-05-10, 1:31 pm
Warm-up, 10 min. on exercise bike.

DLs, 135x5, 175x3, 210x3, 240x3, 270x3

Standing Good Mornings, 3x8 155/145/135

DB SLDL, 3x8 40/45/50

Thrawn
07-05-10, 1:34 pm
Good stuff! Nice pulling, Kellee!
I cant wait for all the stuff to be at my girls house so i can start my 4 days-a-week 5 3 1 also =)

Brick By Brick
07-05-10, 1:41 pm
Good stuff! Nice pulling, Kellee!
I cant wait for all the stuff to be at my girls house so i can start my 4 days-a-week 5 3 1 also =)

Thanks Bert! I'm excited for your 5/3/1 experience, you're gonna love it!

BryanSmash!
07-06-10, 1:23 pm
Good pullin Brick!

Brick By Brick
07-06-10, 9:55 pm
Good pullin Brick!

Thanks Bryan. Always a good time lifting heavy, makes a girl feel like she got something done!

Brick By Brick
07-08-10, 12:13 pm
Went to Gold's with Ollie after work. Forgot my little workout plan book, so I just winged it.

Flat Bench
55x5, 75x5, 95x3, 105x5, 125x3, 135x3

Incline Hammer Strength Machine, 85x8, 90x6, 95x6

Close Grip Incline Bench, 75x8, 85x6, 95x6

Lifestyle Pec Deck, 60x10, 75x10, 85x8

Chin/Dip Assist Machine, 80 lb assist, dips/chins, 8 reps, two sets

Hammer Strength Tricep Dip Machine, 110x10, 140x8, 110x10

Done! Now to start the 4 day weekend! Wore my 'Walking Tall' t-shirt today, I felt all proud of myself, lol......

Brick By Brick
07-09-10, 3:02 pm
After a delightful evening of watching an Iron Maiden documentary, Posterstars.net tourney, beers, dirty rice, and sweet sweet freedom, now am off to get a new cell phone and do some squats. Tonight is my 20th high school reunion, but I wasn't invited, and my husband is not here, so I'm not sure if I want to go alone or not. Will think about it after doing some lifting and stuff. I hated high school BTW, but at least I'm not fat, boring, or lame after 20 years of adulthood. I don't need to prove nothing to nobody, that's what I say.

Brick By Brick
07-09-10, 6:04 pm
I meant pokerstars.net tourney in the last post BTW. Anyhow -

Warm-up, 10 min. on treadmill.

Squats, bar x 5, 115x5, 140x5, 170x3, 210x5, 235x3, 265x4

Seated Leg Curls, 65x10, 75x10, 85x8

Hack Squats, 3x10, 185/205/225

25 min on treadmill, 5-7% incline, 3-3.3 mph.

Thrawn
07-10-10, 8:03 am
Outstanding work, Kellee! Impressed by your squats =)

Brick By Brick
07-10-10, 12:26 pm
Outstanding work, Kellee! Impressed by your squats =)

Thanks Thrawn. Nothing like a little ammonia before a max lift effort. Gets the job done!

Thrawn
07-10-10, 12:55 pm
Thanks Thrawn. Nothing like a little ammonia before a max lift effort. Gets the job done!

hihihi. i am still a virgin when it comes to snorting ammonia. =))

Brick By Brick
07-10-10, 1:07 pm
hihihi. i am still a virgin when it comes to snorting ammonia. =))

It's the greatest thing ever. I love it! Nose Tork and ammonia caps are both incredible products.

Thrawn
07-10-10, 1:19 pm
It's the greatest thing ever. I love it! Nose Tork and ammonia caps are both incredible products.

I will see in the near future. That guy i got the harness from had some good stuff. Tacky, nose tork etc... guess i will have to order some soon =)

Brick By Brick
07-10-10, 8:26 pm
100 lb keg carry, 60 ft., 3 laps
100 lb. Keg clean n press, 3 reps
500 lb. Tire flip, 3 flips, 2 flips, 4 flips, 3 flips. Got the transition from the initial pull to the flip move dialed in, it was 100 degrees outside, so we kept that event short.
50 lb. DB One arm cnp for reps, 5 reps rt arm, two sets.

Thrawn
07-11-10, 3:44 am
Wow! Nice work in that kinda heat!
Big tire to flip... i am so curious on how hard that is, like the Conans wheel. Two events i cant wait to try.

Brick By Brick
07-11-10, 12:29 pm
Wow! Nice work in that kinda heat!
Big tire to flip... i am so curious on how hard that is, like the Conans wheel. Two events i cant wait to try.

That particular tire sucks balls. As hot as it was, I wasn't interested in flipping it lots and lots of times. I usually get pinned under it. Yesterday I finally got the transition down, so I was happy with that. Tire flipping can be fun, but not so much yesterday.

Thrawn
07-11-10, 1:33 pm
Lol =)

Well, i finally did my first try-outs with my strongman log. She weighs in at 40kg / 90lbs.
Was pretty much fun and easy.

Brick By Brick
07-11-10, 1:40 pm
Lol =)

Well, i finally did my first try-outs with my strongman log. She weighs in at 40kg / 90lbs.
Was pretty much fun and easy.

Right on! Welcome to the dark side, buddy.

Amma
07-11-10, 2:39 pm
That tire is 550. Don't sell yourself short.

Thanks for sharing your log with me. I realized yesterday I never get a peak into your training. You're making great strides.

Brick By Brick
07-11-10, 2:54 pm
That tire is 550. Don't sell yourself short.

Thanks for sharing your log with me. I realized yesterday I never get a peak into your training. You're making great strides.

That explains it! Anyway, it's my Mt Everest, when I flip that SOB five times with ease, that will be a big day for me. I know like to be a whiny bitch about that tire, but I love the challenge it presents. I will own you, tire! Just wait until I'm well fed and it's not 100 degrees outside!
Thanks for reading my journey, you are too kind. Thanks again for all your help, I really appreciate everything you and Matt have done to help me.
This is the last week of the second wave of my latest 5/3/1. Today is a 5/3/1 Push Press, shoulder day.

Thrawn
07-11-10, 5:09 pm
Right on! Welcome to the dark side, buddy.

The dark side? You want me to start breathing heavy like my rolemodel Lord Vader too? =)))

Brick By Brick
07-11-10, 6:34 pm
The dark side? You want me to start breathing heavy like my rolemodel Lord Vader too? =)))

Not necessarily. But you must wear a black cape.

Brick By Brick
07-11-10, 6:40 pm
Warm-up, hip flexor stretch, wrist/arm stretching, shoulder dislocates.

Standing Push Press, 5/3/1. Got 4 reps with 120 last time. Goal today is 4 reps with 125.
Barx5, 55x5, 65x5, 80x3, 95x5, 110x3, 125x4. Had one or two left in the tank. Met my goal.

Standing BB Bent Over Rows with Straps, 3x8, 95/105/115

Lat Pulldowns with Straps, 3x8-10, 90x10, 100x8, 105x8. Used strict form as much as possible. I can horse 120 lbs with bad form, but I'd like to get away from that idea.

Seated Cable Row w/ Straps, 3x10, 105/115/120

Seated BB Mil Press, sitting backwards on preacher curl seat, with my back braced against the arm pad, 70x8, 60x10, 60x12

Using straps on back lifts because I'm not training grip with those lifts, just trying to make my back stronger. Grip work is done on other days with DLs, grippers, and wrist rollers, if I remember to do it.

BryanSmash!
07-11-10, 7:26 pm
Good work Brick, you should remember to do grip work lol.

Brick By Brick
07-11-10, 7:37 pm
Good work Brick, you should remember to do grip work lol.

Thanks Bryan. I mentioned it so people know what my reasoning is with the straps. I mean to try the plier lifts, but keep forgetting. I guess the COC trainer will have to do for now.

BryanSmash!
07-11-10, 8:39 pm
Thanks Bryan. I mentioned it so people know what my reasoning is with the straps. I mean to try the plier lifts, but keep forgetting. I guess the COC trainer will have to do for now.

Oh I totally understand the reasoning, and theres nothing wrong with using straps, but if your grip is a weak point then you shouldnt be forgetting to train it lol.

Brick By Brick
07-11-10, 9:37 pm
Oh I totally understand the reasoning, and theres nothing wrong with using straps, but if your grip is a weak point then you shouldnt be forgetting to train it lol.
It can always be better, but it's still pretty good.

Amma
07-11-10, 11:53 pm
Can I offer some input? **treading lightly cuz I am new here & don't want you to regret sharing with me**

As the ultimate grip ho, I can't resist. I would recommend avoiding straps to the greatest extend possible. The more grip work you do (even indirectly via any type of exercise), the better your grip. Even if it is good now. You know I love grip and think you can never have too much. Lose the straps and go without as much as possible. IMO.

Brick By Brick
07-12-10, 12:30 am
Can I offer some input? **treading lightly cuz I am new here & don't want you to regret sharing with me**

As the ultimate grip ho, I can't resist. I would recommend avoiding straps to the greatest extend possible. The more grip work you do (even indirectly via any type of exercise), the better your grip. Even if it is good now. You know I love grip and think you can never have too much. Lose the straps and go without as much as possible. IMO.

You are always welcome to offer input. I got the straps idea from Julie Havelka, but will phase them out here soon. I agree with you, one can never have too much grip! Pls don't be shy, as always, I respect your opinion.

BryanSmash!
07-12-10, 1:14 am
Lose the straps and go without as much as possible. IMO.

x2

Brick By Brick
07-12-10, 12:55 pm
x2

All right.... the board has spoken. Do away with the straps. In my defense, they are Animal straps. I will miss them...

Brick By Brick
07-12-10, 5:36 pm
Warm-up, 10 min. on the exercise bike.

Standard DLs
135x5, 150x5, 180x3, 225x5, 255x3, 285x3

Kneeling Rope Crunches, 3x12, 90/100/110

DB Shrugs, drop sets, 50/45/40

Standing Hammer Curls, 3x10, 20/25, drop sets, one min. rest, then 30 lbs

Seated Incline DB Curls, 3x8-10, 20x10, 25x10, 30x8

Starting deload week on Thursday.

Song for today is "Yesterday Don't Mean Shit," by Pantera. NSFW.
http://www.youtube.com/watch?v=9jLSnCf7nVc

Brick By Brick
07-19-10, 11:05 am
After a week off due a bunch of bs at work, and a smashed/lacerated left index finger, thus begins the third wave of 5/3/1/.

Weights I'm Working With -
BP - 160 x .9 = 145
SQ - 315 x .9 = 285
DL - 340 x .9 = 305
MP - 150 x .9 = 135

I added 5 lbs to every lift except DL, I added 10 lbs to that for this wave.

Today was Bench day.

Flat Bench - 60x5, 75x5, 90x3, 95x5, 110x5, 125x5

Incline Close Grip Bench, index finger on smooth, 3x10, 75/85/95

Seated Cable Rows with V Bar, 2x10, 105, 110; 125x12. With chalk only, no straps.

BryanSmash!
07-20-10, 2:38 am
Nice work, yay for chalk lol. Take care of that finger!

Thrawn
07-20-10, 3:46 am
NICE Kellee! I wondered where you were last week =)

Hope that finger heals quick and that it doesnt bother you too much!

Brick By Brick
07-20-10, 4:51 am
Nice work, yay for chalk lol. Take care of that finger!
Thank you, chalk is my friend. Finger is healing nicely, just looks ugly. I don't think I'll lose the fingernail, so I'm glad for that.


NICE Kellee! I wondered where you were last week =)

Hope that finger heals quick and that it doesnt bother you too much!

I was in the shit at work with hospital duty and smashed fingers, etc.. It was a deload week, but I just said f this. Bench was ok with no bandages on finger, should be fine. Will try to get at least one training session in at the Vegas Gold's Gym, we fly to Sin City tomorrow afternoon. 4 days and 3 nights of FUN FUN FUN!!!!

Thrawn
07-20-10, 4:53 am
ENJOY VEGAS!!!
Maybe i should work on the strip there. Shaking my booty for some extra cash... Me with my black cape on a pole. Ladies MUST be willing to pay for that =) LOL.

Brick By Brick
07-20-10, 4:54 am
ENJOY VEGAS!!!
Maybe i should work on the strip there. Shaking my booty for some extra cash... Me with my black cape on a pole. Ladies MUST be willing to pay for that =) LOL.
Yeah, go Thrawn, it's your birthday... shake it like a Polaroid picture! I think you might have to take your act inside, get a gig at the Luxor or something. Some ladies like the freaky deaky, you never know...

Thrawn
07-20-10, 4:56 am
Yeah, go Thrawn, it's your birthday... shake it like a Polaroid picture! I think you might have to take your act inside, get a gig at the Luxor or something. Some ladies like the freaky deaky, you never know...

Freaky deaky is my middle name =) LOL

I hope you have a great time there, sister!!
Time to do my deads for this week. Thank the Heavens its not as hot as they thought it would be today. Its oppressive, but not as bad as last week.

Brick By Brick
07-20-10, 5:06 am
Freaky deaky is my middle name =) LOL

I hope you have a great time there, sister!!
Time to do my deads for this week. Thank the Heavens its not as hot as they thought it would be today. Its oppressive, but not as bad as last week.

I'm going to party like a rock star. Lots of pictures forthcoming. Glad to hear the heat wave is getting better - what a pain in the ass that can be. Best of luck on the DLs, ONE MORE REP, IT'S ALL YOU! Just kidding. Have a great day freaky deaky.

Brick By Brick
07-26-10, 7:21 pm
Vegas was great fun, didn't go to Gold's Gym because I got bronchitis on Wednesday, and didn't feel up to it. Saw Criss Angel's show (ok), and the Amazing Jonathan's show (great, err, amazing), and whatnot. Took the last 2 days off work, and haven't lifted since 7-19, so I just started the third wave of 5/3/1 over again. I don't feel great, but I can't afford to take any more time off.

Incline Close Grip Bench, 3x10
75/85/95

Flat Bench, Kono sleeves, wrist wraps on working sets
Warm up sets - 60x5, 75x5, 90x3
Working sets - 95x5, 110x5, 125x5

Seated Cable Rows with EZ Bar, no chalk or straps in honor of Bryan, 3x10 105/110/125

BryanSmash!
07-27-10, 2:23 am
Nice work brick, hope you feel better! Thanks for thinkin of me lol.

Thrawn
07-27-10, 4:45 am
Good work, Kellee!
Sucks about the bronchitis, but you keep doing the work. Impressive. Just stay safe, sweetie. I dont know much about bronchitis, but i have had an imflamation of the respiratory system once after neglecting a flu. That took my out for 2 months and that was NO FUN at all.

Brick By Brick
07-27-10, 10:29 am
Nice work brick, hope you feel better! Thanks for thinkin of me lol.

I feel much better today after getting the cough syrup with codeine, so I can sleep. All better after 18 hrs of rest. Went back to work last night, had a good night. One more night, then 4 days off.

Brick By Brick
07-27-10, 10:31 am
Good work, Kellee!
Sucks about the bronchitis, but you keep doing the work. Impressive. Just stay safe, sweetie. I dont know much about bronchitis, but i have had an imflamation of the respiratory system once after neglecting a flu. That took my out for 2 months and that was NO FUN at all.

I've had bronchitis 3 or 4 times now, and I know the routine, go see the doctor, get the prescriptions, get lots of sleep. I feel great today! DLs or squats tomorrow.