You got it in when you could have easily not done anything and that's what counts. This is how progress is made.
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6/5/16
10am at Timber Gym
Bench Press
+ mini band
50x2x3
100x2x3
140x9x3
Z Press
+ mini band
50x2x3
70x6x3
Jerk from rack
20kg x5
40kg x6x5
Pull Up
5x6
Dip
5x12
Sit Up
3x20
6/6/16
9am at Timber Gym
3 rounds
lying leg curl x20
seated calf raise x20
chest supported row x20
5:30pm at Timber Gym
15 minutes of sled work, rotated between drags, pulls, face pulls, and rows.
6/7/16
9am at Timber Gym
Swim
20 lengths
5:30pm at Timber Gym
14" Cambered Bar Box Squat, parallel box
65x2x3
155x2x2
205x2
245x10x2
Deadlift
+ short mini band
135x1
225x1
275x6x1
Seated Leg curl w/band
5x20
Ab Wheel
5x10
Swims are back! Love it.
6/8/16
9am at Timber Gym
Swim
12 minutes
36 lengths
3:30pm at Timber Gym
Military Press
45x2x10
95x2x3
135x5x3
Incline Bench Press
45x10
95x10
135x5x5
Pull Up
3x5
Dip
3x8
Hanging Leg Raise
3x10
6/9/16
7pm at Timber Gym
30 minute walk on incline treadmill
6/11/16
WASHINGTON'S STRONGEST APPLE, Des Moines WA
This weekend I competed in Washington's Strongest Apple. This was my third strongman contest this year, I'm fairly happy with my performance. I competed in the 175 class, weighed in Friday night at 175.2 There were six in my class.
First event was the Keg Clean and Press, it was a 200 lb keg. I knew this was going to be a struggle but I've come fairly close to pressing this before so I thought I had a shot at getting at least one rep. I was wrong. I zeroed the event, along with all but one guy in my class. Not the best start.
Next up was the sandbag carry for max distance. I think it was a 180 lb sandbag, I performed fairly well in this event. I carried it for around 645 ft. The first 320 ft was went pretty smooth, but my hips were on fire after that. I was able to gut the rest out and took 2nd in the event.
Third event was the tire flip, it was a 700 lb tire. This one was a little funky, it started raining in the middle of my class so they covered the tires with tarps and took a little break. Once we resumed it was still raining a little but not too bad. The tire was hard to hold on to and I can make excuses all day but the fact is I under performed on this event. I should have been able to complete the 80 ft course, I didn't though. I think I flipped it around 45 ft. 3rd place I think.
Fourth event was the axle deadlift, 423 lbs. I pulled 3 reps, on the 4th rep I felt a small pull in my right hamstring and opted not to attempt any more. 4th place.
Final event was a 220 lb keg carry for 80 ft and a sled drag back 80 ft. Not sure the weight of the sled. Keg went smooth, the drag not so much. I ended up rowing it most of the way. Me and the guy I was paired up with were neck to neck on the sled, I think I pulled it around 50ft. I ended up beating him by an inch. It was so close. I think 2nd place on this one.
Overall 3rd place in the 175 class. It is more apparent now than ever that I need to improve my overhead and deadlift. On the plus side my conditioning has greatly improved. In the past I've felt super gassed at the end of a contest, not so much this time. As always Grant Higa put on a great show, I'm looking forward to his contest again next year. Also a huge congratulations to my good friend and part time training partner Eddie Shillinglaw on his win in the 175 class.
Damn! I was meaning to wish you luck after I read you were competing in Higa's thread, but it sounds like you did really well anyway, and at a bodyweight I've not seen on my scale since I was about 10. That keg sounded brutal by the way.
Congratulations on the meet sounds like a solid performance. And also for trimming down to 175 again, well done.
6/14/16
5pm at Timber Gym
5 rounds
swim 5 lengths
rest 2 minutes
6/15/16
5:30pm at Timber Gym
Incline Dumbbell Bench Press
35x10
50x8
70x6
80x23
80x13
80x9
Pull Up
3x6
Log Z Press
+micro mini band
90x2x3
90x5
Front Carry, bumpers on loading pin
135x2x40ft
Dip
3x12
5 rounds
stationary bike
10 seconds high resistance
1 minute low resistance
6/16/16
5:30 at Timber Gym
Kettlebell Swing
25x4x25
Sled Drag
155x100ft
200x100ft
245x100ft
Walking Lunge
x100 steps
Sit Up
x30
x13
x10
When's the next meet? Looks like you're really going after it.
6/17/16
5:30pm at Timber Gym
Manta Ray Squat
45x10
135x10
185x3
225x3
275x3
315x3
335x3
Glute Ham Raise
2x10
Leg Press
135x10
225x10
315x10
add light bands
135x10
225x10
315x10
Walking Lunge w/22# chain around neck
100 steps
Plank w/300+ pound training partner sitting on my back
1 minute, I think technically I only held it for 58 seconds. My training partner freaked out and put his feet down a couple seconds early. Whatever... I'm counting it as a minute.
Run 1 mile, didn't time it. Pace was easy, more of a jog. I'd guess around 10 minutes.
6/19/16
9:30am at Eddie Shillinglaw's house, Tacoma WA
Axle Clean and Press
45x2x10
75x2x1
115x2x1
Circus Dumbbell Clean and Press, right hand
115x3x1
115x2x2
115x2x3
Axle Clean and Press
185x1
195x1
205x4x1
Pretty good day, I've struggled with the circus dumbbell in the past. Eddie gave me some pointers and I think I figured it out yesterday. On the last set I almost got a 4th rep.