DL day before big delaod and travel

Deadlift
155 x 3
265 x 3
355 x 1
445 x 1
535 x 1
595 x 3 x 3
these felt easy cheesy so I then went up and hung KB's from the bar to add weight
641 x 1
661 x 1
these were simple

Clean pulls
265 x 5 x 2 sets

back extensions and abs
2 sets

Floor press and band rows

Floor press
bar x ?
135 x 10
185 x 10
225 x 5
275 x 3
327.5 x 3 x 2 sets
327.5 x 7 (PR)
these were damn easy today, so went for reps on the last set

Band rows
11 sets

DB press
80 x 15 x 3sets

DB JM PRESS
3 sets
Loved these, I think I may have finally found the trifecta triceps exercise. One thats damn hard for me, yet effective and safe. Every other one seems to leave my elbows aching for a few weeks and hinders progress. this sucked but these was no pain just very hard work all the way down the inner head of the triceps

band curls
3 sets

quick squat day

Kind of a get in get out just squat day. I am going to DL a day early and also back still feelign a bit funny. I will say this is the best squats have felt in some time

Speed box squat against dbl over blue bands
bar x 3
135 x 3 x 2
185 x 3
225 x 3
275 x 2 x 5 sets
these had POP

Box squat
315 x 2
365 x 1
405 x 1
455 x 1
495 x 1 x 2
445 x 5
355 x 15

Dead day and OH press day

DL day wasnt exciting enough to post I took a deload my back is shot and sore.

I played around with one arm barbell hang snatches.
went up to a bunch of singles with both hands at around 110lbs

then a few very light SLDL's

a ton of bw back extensions and just other crap

OH pressing and chins

decided to go somewhat heavy on the push press everything felt heavier than it should and it had been a long while since I went very heavy on weighted dead hang chins so went that way

Push press
bar x some
95 x 5
105 x 5
135 x 5
155 x 3
185 x 1
205 x 1
225 x 1
245 x 1
275 x 1

Pull Ups
bw x 2 x 2
25 x 2
53 x 2
70 x 4
88 x 3
96 x 2
105 x 3
bw x 5 x 5

DB OH PRESS
25 x 10
35 x 10
45 x 10
50 x 10 x 3 sets

bench and rows

time for some kind of a deload every joint is sore but i got the work in and it wasnt hard

Floor press
bar x ?
135 x 10
185 x 10
225 x 5
275 x 3
325 x 3 x 3

bent over rows
bar x ??
135 x 10
185 x 8
235 x 8 x 5 sets

DB press
3 sets

band rows
3 sets

skwattin

Yhea Im going to do my speed work first now work damn hard on that and then move to the heavy stuff I need above all to get more explosive for highland games. It don't mean shit that I can squat 700 if I cant move 56 lbs very very fast LOL

As well with this climate change it seemed that lot of extra warm up helped my aching hip and knees get a bit more ready

Speed box squat against dbl over blue bands
bar x 3
135 x 3 x 2
185 x 3
225 x 3
275 x 2 x 5 sets

Box squat
335 x 3 x 2
425 x 3
535 x 1
425 x 8
335 x 8

step ups
1 sets shit was aching so called it

oh and also did a few DB shrugs to build z trapzzz

Sunday throwing

went with the plan to throw weights and hammers. ended up spending an hour on just Heavy weight, but made more progress. Things are getting better each session getting near that 30' mark now.

than a bit of light weight which went for crap, and a few hammers and called it my posterior chain is just shot and I was tired rest up and throw Tuesday

something like training

Just easing things up over the next few months punching the clock

Deadlift
155 x 5 x 2
265 x 3
355 x 3
445 x 1 x 2
535 x 1
590 x 3 x 3
these felt like shit not hard just not as easy as should but i got the work in this should be easy glute was aching to much sit on ass time

Clean pulls
405 x 3 x 3 sets
called it not feeling right in the glute went to the ole make the glute feel better stand by

Light SLDL for reps
355 x 15

going to hit a lot of light volume and get back to GM's and such I used to be strong as hell at these
ease into it

GM's
185 x 10 x 3 sets

Back extension hold
BW x 1 minute x 2 sets

abs hold
1 set not very long got bored but I did them

thats it, it was OK

Bench and rows

just punching that clock, wrist hurts today from last weekend tweaked it but everything went ok

Floor press
Bar x some
135 x 10
185 x 5
225 x 3
275 x 3
322.5 x 5 x 3 sets
just incrementally going up want to hit my old 4 rep PR in a few months for 3 sets 5

DB rows
80 x 10 x 2 sets

Bent over BB rows
225 x 8 x 7 sets
starting slow here havent done these in a long while

1 arm ghetto t bar row
110 x 5 x 4 sets

JM presses
135 x 10 x 4 sets
these really suck I need to keep them in

DB press 80 x 10 x 2 sets

Heavy Weight For Distance

OK so weight is finally starting to creep back up

went and threw HWFD last night for an hour. By far my weakest event but after 30-40 throws things started coming along. Hitting some solid high 20' marks nearing 30' Need practice. Long - locked arm, fast feet get low then HIGH drive with the hip

I am going to aim to go throw just HWFD at least once a week and then all the events once. If I can get back to the 275-280lb range that will help a ton.

Squats and hammers

Box squat
bar x some
135 x 5
225 x 3
315 x 3
405 x 3
455 x 1
495 x 2 x 2

a bit lower box these were still harder than they should have been kept getting on my toes

Speed squats
315 and double over red bands 2 x 5 sets

step ups 20" box
3 sets left bad leg be the limiter

Loaded rotating back extension 4 sets
abs 4 sets


then a few hours later
went and threw hammers for a an hour and half, went well had some decent throws

Deadlifting

Just easing things up over the next few months punching the clock

Deadlift
155 x 5
265 x 3
355 x 1 x 2
445 x 1
535 x 1
585 x 3 x 3
625 x 1 x 2 sets
the 585's were easy but didnt feel right
the 625's though felt like I could clean them was finally getting on my heals and tight

Clean pulls
355 x 3 x 5 sets

going to hit a lot of light volume and get back to GM's and such I used to be strong as hell at these
ease into it

GM's
265 x 8
155 x 15

Back extension
BW x 20 x 2 sets
bw + 45 x 15

abs 10 x 2 sets

thats it good session

Lots of Travel Coming up

Just booked flights for 8 days in Vegas over a 14 days period.

First off Ill be going to the Olympia to hook up with good friends old and new.

Look for some exciting new in the next few days about an Iron Radio special. We might even have some great giveaways.

If your planning on attending look me up Ill be there the whole of the weekend.



then the following weeekend Ill be back to Vegas to coach my client and friend Big Gene Lawrence to the 100% Raw worlds and some new world records. Gene has made the push to the 308 class as he owns the records in the 242 and 275 class and let me tell you 308 at 71 young years is no easy task.

Lets go kick ass Geno, and show them how they did it in the 40's

I hope to see more of you there as well

Bench and ropes

chins 10 x 3 sets

Floor Press
bar x 10
135 x 10
185 x 10
225 x 5
275 x 5
320 x 5 x 3 sets
Close grip floor press
275 x 6
225 x 10
185 x 10
135 x 15

BW prone rows x 10 x 6 sets
Bw + 40 prone rows x 6 x 4 sets

Arms only rope climb x 1
Yup I couldn’t resist to see if I could and yes even fat gorillas can climb ropes, going down sucked but up wasn’t bad

I hadn't tried in years since I was a little guy, I couldn't resist. It wasnt that hard used arms only no legs up was pretty easy down wasnt so fun but not bad LOL