531-week two/day 2/ bench

All % are based off a 1rm of 300 @ 90% for a new adjusted 1rm of 270

Main lift- flat bench

Warm up sets

40% = 110 x 5
50% = 135 x 5
60% = 160 x 5

Working sets

70% = 190 x 3
80% = 215 x 3
90% = 245 x 7

Assistance work

Wide grip flat bench

50% = 135 x 10 x 5 sets

Chins @ body weight
x 2 x 5 sets

Decline crunches

x 10 x 5 sets

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week 2 day 1 - dead lift.

All % are based off a 1rm of 500 @ 90% for a adjusted 1rm of 450

Warm up sets

40% = 180 x 5
50% = 225 x 5
60% = 270 x 5

Working sets

70% = 315 x 3
80% = 360 x 3
90% = 405 x 7

Assistance work

Chins @ body weight x 3 x 10 sets

Pendlay rows @ 135 x 5 x 10 sets

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531-week 1/ day 4/ standing military press

All % are based off a 1rm of 200 @ 90% for adjusted 1rm of 180

Main lift - standing military press

Warm up

40% = 70 x 5
50% = 85 x 5
60% = 100 x 5

Working sets

65% = 115 x 5
75% = 135 x 5
85% = 155 x 7

Assistance work

Standing military press
50% = 85 x 10 for 5 sets

Dumbell shrugs
135 x 10 for 5 sets

Chin ups
Body weight x 3 x 5

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531-week 1/ day 3/ squat till you puke

All % are based off a 405 1rm @ 90% for a adjusted 1rm of 365

Main lift- squat

Warm up
40% =145 x 5
50% =170 x 5
60% =200 x 5

Working sets
65% = 235 x 5
75% = 270 x 5
85% = 310 x 9 thought about trying for a 10th but deep down I knew I only had like half a rep left in me so I stopped at 9.

Assistance work

Squat @ 50% = 170 x 10 x 5 sets

Was going to so RDL but ran out of time.....so I did hamstring curls instead. I know, lame..

60 x 10 x 5 sets.

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531 / week 1 / day 2 / bench press

All % are based on a max of 300 @ 90 % for a adjusted max of 270.

Wide grip flat bench

Warm up

40% 110 x 5
50% 125 x 5
60% 150 x 5

Working sets

65% 175 x 5
75% 205 x 5
85% 230 x 9 had a tenth in me but bitches out and didn't for it. Doh......

Assistance work

Close grip flat bench

135 x 10 x 5

Aux assistance work

Decline crunches x 10 x 5

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531 - boring but big /week 1/ day one / dead lift

All % are based on a 1rm of 500 @ 90%

Warm up

40% 180 x 5
50% 225 x 5
60% 270 x 5

Working sets

65% 295 x 5
75% 340 x 5
85% 385 x 5

Assistance sets

50% 225 x 10 x 5

Chins body weight x 2 x 5

Tendonitis flared up bad on the chins and ran through the whole workout but I got through. Even though I didn't lift as much as I normally do this workout program kicked my ass. Lol it looks like I found my new training program for a while.

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shoulders

Strict standing military press

Bar x 10
95 x 10
135 x 5
155 x 5
175 x 4

Push press

185 x 3
195 x 2

Dumbell shrugs
130 x 15 x 4

Barbell shrugs
315 x 10
365 x 10
405 x 5
455 x 5

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squat till you can't walk!!!!

Squats

Body weight x 10 x 2
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
340 x 2 x 2
365 x 1 x 2

Hamstring curls
50 x 20
75 x 15
100 x 10
125 x 5

Standing calves raises
455 x 10 x 4

Leg extensions

100 x 10
150 x 10
200 x 10
250 x 10

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rows and monkey work.

Band Pull ups from 2nd peg
X 5 x 4

Pendlay rows
135 x 10
155 x 10
175 x 8
195 x 6
215 x 5
235 x 4

Tbar rows
90 x 10
135 x 10
180 x 10
200 x 10
225 x 8
250 x 8

Dumbell curlzzzzzzzzzzzzzzzzzzz

35 x 10 x 5

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bench

Wide grip flat
Bar x 10
95 x 10
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
265 x 3 (5 lb pr)

Dumbell fly
35 x 10 x 3

Close grip flat
135 x 5
155 x 5
175 x 5
195 x 5
215 x 3 (over all pr. 10 lbs more and two reps more lol)

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rack pulls

245 x 5 x 4

335 x 5

385 x 1

425 x 1

450 x 1

475 x 1 x 2

Not feeling it today. Had a shitty nights sleep and no energy this morning.....

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shoulders.

Standing strict shoulder press
Bar x 15 x 2
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5
165 x 4
175 x 3

Push press
185 x 4
195 x 3
205 x 1 x 2
215 x failed. Close but no lockout....

Dumbell shrugs
130 x 15 x 3

Barbell shrugs
335 x 10
385 x 10
425 x 10
475 x 5

Shoulder strength is comming back :)

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squat till you rip somthing!!!!

Squats

Body weight x 10 x 2
135 x 10
225 x 5
250 x 5
275 x 5
300 x 5
325 x 2
325 x 1
Wanted to do two doubles but I also was focusing on getting deep. I kinda buried that last 325 too deep and had a frozen fight there for a moment. You know, where all momentum stops and you are stuck at 90 and can't go up....lol I muscled it up because ill be dammed if I am going to bail on 325 Lmao.

Hamstring curls
50 x 15
75 x 15
100 x 10
125 x 5 x 2

Standing calve raises
405 x 15 x 4

Leg extensions
100 x 10
150 x 10
200 x 10
250 x 10
300 x 5 x 2

Legs are toast...lol

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back day

Pull ups band assisted from 2nd peg
5x3

Tbar rows

90 x 10
135 x 10
180 x 10
225 x 10
250 x 10

Pendlay rows

135 x 10
155 x 10
175 x 8
195 x 6
215 x 4

Dumbell curls

35 x 10 x 5

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pressing

Wide grip flat bench
Bar x 10
135 x 10 x 2
185 x 5
205 x 5
225 x 5
250 x 3
260 x 2
250 x 3
225 x 5 x 3

Dumbell flys
35 x 10 x 3

Super close grip flat bench

135 x 10
160 x 6
185 x 3
210 x 1
185 x 3

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rack pulls and lifting dead weight.

19 inch rack pulls

No straps

135 x 10
245 x 10
335 x 10
425 x 1 x 3
475 x 1 x 2
525 x 1
550 x 1
565 x 1

Dead lifts

Double over hand grip

135 x 10
185 x 10
225 x 5
275 x 5
315 x 5
365 x 3

Alternating grip

415 x 3

Feel good about today. Been sick for a few days and was worried that today was going to suck but I felt stronger today than I have in a while.

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shoulders

Strict shoulder press

Bar x 10
70 x 10
95 x 10
120 x 5
145 x 5 x 2

Dumbell shrugs

130 x 15 x 4

Barbell shrugs

315 x 10
365 x 10
415 x 10
465 x 8

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ass to grass time!

Squats deep
Body weight x 10 x 2
Bar x 10
135 x 5
180 x 5
225 x 5
250 x 5
275 x 5
300 x 3
325 x 1 x 3
Had a good pace going and it slammed to a stop on the set of 300 on the second rep. Went way low and felt the back of my calf and had to fight to get it back up. The third rep felt fine but a little hard. Get 325 on the bar and it felt HEAVY....lol I know I still have it in me but this cutting diet is going to take a toll. Plus these early morning workouts are going to be hard for a while.....


Hamstring curls
25 x 20
50 x 15
75 x 10
100 x 8
125 x 5

Standing calf raises
405 x 10 x 4

Leg/quad extensions
100 x 10
150 x 10
200 x 10
250 x 5
300 x 4

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rows and a side of broceps.

Band pulls ups at 21 inch peg
5 x 5

T bar rows
90 x 10
115 x 10
135 x 10
160 x 10
180 x 8
205 x 5
225 x 5
250 x 5

Pendlay rows

135 x 10
155 x 10
175 x 8
195 x 6
215 x 6

Barbell curlzzzzzzzzz

Bar x 10
65 x 10
75 x 10
85 x 10

Dumbell hammer curlzzzzzz

55 x 10
65 x 10 x 2

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bench day

Wide grip flat bench
135 x 10 x 3

180 x 8

225 x 5

250 x 3

250 x 2

225 x 4


Close grip flat bench
135 x 8
145 x 6
155 x 5
165 x 5
175 x 4
185 x 3

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rack pulls and a little bit of shoulder.

Rack pulls from first pin. Can't go any lower lol
135 x 10
185 x 10
245 x 10
335 x 1 x 5
385 x 1 x 4
425 x 1 x 3
475 x 1 x 2

Strength felt way way down. Cut it here rather then taxing the CNS to much....

Standing shoulder press

Bar x 10
95 x 10
105 x 8
115 x 5
135 x 5
150 x 5
165 x 2
135 x 5 x 2

Dumbell shrugs

125 x 15 x 3

Barbell shrugs

315 x 15
365 x 15
405 x 10

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you have to do your squats before you get any stuffing.....

Squats
Body weight x 10
Bar x 10
135 x 5
180 x 5
225 x 5
270 x 5
315 x 3 x 2

Hamstring curls
25 x 20
50 x 15
75 x 10
100 x 5 x 2

Standing calf raises
365 x 15
405 x 15
455 x 15
405 x 15
365 x 15

Leg extensions

50 x 10
75 x 10
100 x 10
125 x 5
150 x 5
175 x 5
200 x 5
225 x 5
250 x 5
275 x 5
300 x 5

I was trying to see how heavy I could go before fail but I ran out of loading bar space....need more 100 lb plates lol

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rows upon rows upon rows.....

Pull ups

Body weight x 2 x 2
Band from 2nd peg x 5 x 4

T bar rows

90 x 10
135 x 10
180 x 10
225 x 10
270 x 5
225 x 10
180 x 10
135 x 10

Pendlay rows

135 x 10
185 x 5
225 x 5 x 2
180 x 5 x 2
135 x 10

Dumbell rows

95 x 10 x 3

Barbell curls

Bar x 10
60 x 10
70 x 10
80 x 5
95 x 5

Dumbell hammer curls
45 x 10
55 x 10
65 x 8
75 x 6

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bench day is teh suck....

Wide grip flat bench

135 x 10 x 3
160 x 5
185 x 5
235 x 5
260 x 3
260 x 1

Dumbell skull crushers
25 x 10
35 x 10 x 2

Close grip flat bench

135 x 10
150 x 10
165 x 5
165 x 2

Presses feel hard.....hate diets but want to trim some of the fat off.

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rack pulling goodness.

Deads to warm up.

135 x 5
185 x 5
235 x 5

Rack pulls

335 x 5
385 x 4
435 x 3
505 x2
585 x failed twice. Felt good about the 505, just popped right up bit this one I couldn't even get the bar more than a half inch up.....

535 x 1 felt heavy as hell....

435 x 2

Called it a day there. Think I'm getting sick again. Went to bed feeling like crapness last night and woke up not much better.

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highland games training.

Weight for distance

56 lb didn't count as I did this yesterday

35 lb. 41 feet 1 inch

28 lb. Don't know because it blew up finally. Need to rebuild it.

Heavy hammer 66 feet 8 inches

Light hammer 83 feet 11 inches

Braemar stone 25 feet 2 inches

Over all this has been a good training weekend. Starting new diet tomorrow. Hope it helps me drop some of this flub.

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highland games training

Heavy weight for distance:

Standing cast for 10 casts, best 18 feet.

Single spin for 10 turns, best 25 feet 3 inches

Double spin for 15 turns, best 26 feet 8 inches


Open stone:

33 feet 3 inches.

Good training today.

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leg suckage....

Squat
Body weight x 10
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2 (suckage)

Hamstring curls
25 x 15
50 x 10
75 x 10
100 x 10

Standing calf raises

315 x 15
360 x 15
405 x 15

Leg extensions

100 x 10
125 x 10
150 x 10
175 x 10
200 x 5
225 x 5

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shoulder suckage....

Strict shoulder press
Bar x 10
95 x 10
135 x 5 x 2
155 x 4

Push press
175 x 4
195 x 1

High rows
135 x 5 x 4

Dumbell shrugs
95 x 20
105 x 20
115 x 20
125 x 20

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a little bit of rows and curling in the squat rack.

Band pull ups from 2nd peg
4 x 5

Band chins from 2nd peg
5 x 4

Reverse grip barbell rows
Bar x 15
90 x 10
135 x 10
180 x 10
225 x 5

Back flys
35 x 10 x 3

Barbell curls (in my squat rack. Yeah that's right. I'm curling in the squat rack!!!!)
Bar x 10
65 x 10
75 x 10
85 x 5
95 x 5
105 x 5

Hammer dumbell curls
55 x 10 x 3

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bench day

Wide grip

135 x 10 x 2
160 x 10
185 x 5
230 x 5
255 x 4
275 x 1

Bench flys
35 x 10 x 3

Super close grip bench
135 x 10 x 3

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light deads and rack pulls.

Deads
135 x 10
235 x 10
285 x 10
315 x 10

Rack pulls
385 x 5
425 x 5
475 x 3
515 x 2
565 x failed.

Felt pretty good save for the low cals and low carbs. But that's what diets are all about lol.

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bench n stuff.

Flat bench wide grip
Bar x 10
100 x 10
150 x 10
175 x 5
200 x 5
225 x 5
250 x 5
275 x 1 (tried for a double and almost had it but I was gassed from the working sets prior. Pretty sure I could crush a double if I wasn't tired)

Dumbell shrugs
130 x 20 x 4

Flat bench super close grip
150 x 5
175 x 5
200 x 5
225 x 5

Dumbell shoulder press
35 x 10
45 x 10
55 x 10

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back done Romanian style.

Reverse grip rows

100 x 10
125 x 10
150 x 10
175 x 5
200 x 5
225 x 5

Romanian dead lifts

100 x 10
150 x 10
200 x 10
250 x 5
300 x 5
350 x 5

Dumbell rows

75 x 10 x 3

Dumbell curlzzzzzzzzzzzzzz.....

35 x 12 x 3

Arms are trashed, lower back is worn out and upper back is sore as hell. Hit the points for sure.

Satisfied.

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legs.

Squats
Body weight x 10
150 x 5 x 3
200 x 5
225 x 3
250 x 3
275 x 3
300 x 3
325 x 3
350 x 2

Ham curls
25 x 20
50 x 15
75 x 10
100 x 5

Standing calf raises
300 x 15
350 x 15
400 x 15
450 x 10

Leg extensions
50 x 20
100 x 15
150 x 10
200 x 5 x 2

Very satisfied with tonight.

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bench and aux.

Wide grip flat bench
100 x 10
125 x 10
150 x 10
175 x 5
200 x 5
225 x 5
250 x 4
300 x 1 (new max pr)

Skull crushers
60 x 10 x 3

Bench dumbell flys
35 x 10 x 3

Super close grip flat bench
100 x 10
125 x 10
150 x 10

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squats and legs.

150 x 5 x 3
200 x 5
225 x 3
250 x 3
275 x 3
300 x 3
325 x 1 x 2

Ham curls
25 x 20
50 x 15
75 x 10
100 x 5

Standing calf raises
300 x 15
325 x 15
350 x 10
400 x 10

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monkey work and some rows.

Band pull ups 3rd peg
5 x 3

Band chins from 3rd peg
5 x 3

Reverse grip rows
100 x 10
125 x 10
150 x 10
175 x 5
200 x 5

Dumbell rows
75 x 10
85 x 10
95 x 10

Back flys
35 x 10 x 3

Barbell curlzzzzzzzzzzzzzzz.....
60 x 10 x 4

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deads, pressing and shrugging off the pain.

2 inch deficit deads

150 x 5
200 x 5
250 x 5
300 x 5
350 x 5
400 x 4
425 x 2
400 x 3
375 x 3


Strict shoulder press

100 x 10 x 2
125 x 5 x 2
150 x 5


Dumbell shrugs

130 x 20 x 3

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highland games training

Open stone thrown braemar style : 31 feet 4 inches

Heavy weight for distance: 24 feet 3 inches

Light weight for distance : 48 feet 2 inches :(

Heavy hammer : 69 feet 3 inches

Light hammer: 85 feet 8 inches (new pr)

Then 4 sprints at 100 feet.

Over all a good practice

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bench

150 x 6 x 3
175 x 5
200 x 5
225 x 5
250 x 3
275 x 1
285 x failed.
250 x 2


Skull crushers
60 x 10 x 3
80 x 5 x 2


Super close grip bench
100 x 10
125 x 10
150 x 5
175 x 5

Tendonitis flared up. Cut it.there....

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squats

145 x 6 x 3
235 x 6 x 2
325 x 1 x 3
385 x 1
405 x 1 (new max)
235 x 6

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back and monkey work.

Band chins from the 3rd peg
x5 x3

Band pull ups from 3rd peg
x5 x3


Dumbell rows

75 x 10
85 x 10
95 x 10
105 x 5
115 x 5
130 x 5


Bent over rear flys
35 x 10 x 4

Dumbell curlzzzzzzzzzzzzzzzzzz *snort* wha? Oh....

35 x 10 x 5

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dead as a door nail deads

105 x 10
155 x 10
205 x 10
255 x 5
305 x 5
355 x 5
405 x 5
355 x 5

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highland games training

Braemar stone 25 feet 2 inches

Open stone 32 feet

Heavy weight for distance 27 feet

Light weight for distance 49 feet 5 inches

Heavy hammer 69 feet 5 inches

Light hammer 85 feet.

Then 5 prowler pushes of 100 lbs for 100 feet..... Good training day.

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chest and triceps

Wide grip flat bench
125 x 10 x 3
150 x 5
175 x 5
200 x 5
225 x 5
250 x 3
250 x 2 x 2
225 x 5

Skull crushers
60 x 10
70 x 10
80 x 10 x 2

Dumbell flys
35 x 10 x 3

Super close grip flat bench
125 x 10 x 3

Feel pretty good for the first day back after deload. Now to push for the next 3 weeks then another deload and Tucson games.

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highland games training

Heavy weight for distance 23feet 9inches

Light weight for distance 50feet 9inches..... unable to dupe it. The next 6 throws landed 48 to 49 and then a couple at 47 to 48.... Need to figure this crap out....

Heavy hammer 63 feet 9 inches (suckage)

Called it a day there. Fighting some bug right now and don't feel so hot...

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back stuff n stuff .... n stuff.

Reverse grip rows

125 x 10
150 x 10
175 x 10
200 x 10

Band chins at the second peg.
5 x 2

Dumbell rows

75 x 10
85 x 10
95 x 10

Good mornings
125 x 10
150 x 10
175 x 10 x 2

Bent over side raises

25 x 10 x 3


Dumbell curlzzzzzzzzzzzzzzzzzzz

25 x 10
35 x 10
45 x 10
25 x 15 x 2

Pretty unmotivated the past couple of days....

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legs in 30 minutes or less or... oh darn it took 41 minutes.

Squats
Body weight x 10
125 x 10
150 x 10
175 x 10
200 x 5
225 x 5
250 x 5
275 x 5
300 x 5

Ham curls

25 x 10 x 2
50 x 10 x 2
75 x 10
100 x 5 x 2

Standing calf raises

225 x 20
275 x 15
325 x 10
376 x 10

Most unmotivated legs day ever....

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chest and triceps

Flat bench wide grip

125 x 10 x 2
150 x 10
175 x 5
200 x 5
225 x 5
250 x 2 x 3
225 x 5

Skull crushers
60 x 10
70 x 10
80 x 10 x 2

Dumbell flys
35 x 10 x 3

Super close grip flat bench

125 x 5 x 6

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deads

100x10
150x10
200x10
250x5
300x5
350x5
400x4
350x5

Should have realized that 4 hours throwing in the sun today would zap me a little bit but I'm satisfied with the sets and work.

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highland games training

Heavy weight for distance (56lb) 24feet 1inch

Light weight for distance (28lb) 45feet 2inches .... Bad day.....

Heavy hammer (22lb) 67feet 3inches

Light hammer (16lb) 79feet

Braemar stone 26feet 8inches

Open stone 31feet 5inches

Overall a crap day. Lol when I lift the day before I do better....go fig.

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shoulders

Strict shoulder press
50x10
75x10
100x5
125x5
150x5x2

High rows
50x10
75x10
100x10
125 x5x2

Side raises

35x10x3

Dumbell shrugs
75x20
85x20
95x20
105x20
115x20
130x20

Barbell shrugs
300 x 10
350 x 10

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rows upon rows upon rows....

Reverse grip
100x10 x 2
150 x 10
200 x 10
250 x 5x 2

Band pull ups at 3rd peg
5 x 3

Dumbell rows

75 x10
85 x 10
95 x 10 x 2

Bent over side raises

35 x 10 x 3

Barbell curls

60 x 10
70 x 10
80 x 10

Dumbell curls
35 x 10 x 3

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legs in less than a hour or your money back!!!!

Squatz!
Body weight x 10
75 x 10
125 x 10
175 x 5
225 x 5
275 x 5
325 x 3 x 2
300 x 3

Ham curlzzzzzzzz
50 x 15
75 x 10
100 x 5 x 2
75 x 10
50 x 15

Standing calf raises

225 x 15
275 x 15
325 x 15
375 x 15

Leg extensions

50 x 10
100 x 10
150 x 10
200 x 10

Done in 51 minutes. Feel good except for the right knew messing up a 325 for 5 I wanted....but made up for it with two triples!

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bench...

Flat wide grip
125 x 10
150 x 10
175 x 10
200 x 8
225 x 6
250 x 2
225 x 3

Skull crushers

60 x 10
70 x 10
80 x 10


Flat close grip

125 x 10
150 x 8
175 x 5
125 x 8

Tendonitis flared a little but ok. Took me 30 min but I'm satisfied.

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4 inch deficit deads

150x10
200x10
250x10
300x5
350x5
400x4
350x5

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highland games training

Heavy weight for distance (56lb) 24 feet 7 inches

Light weight for distance (28lb) 49 feet

Heavy hammer (22lb) 67 feet

Light hammer (16lb) 83 feet 4 inches

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shoulders

Strict shoulder press
50 x 10
75 x 10
100 x 10
125 x 5
150 x 5
175 x 3

Push press
175 x 3 x 2
185 x 3

High rows

50 x 10
75 x 10
100 x 8
125 x 6

Dumbell shrugs

75 x 20
85 x 20
95 x 20

Barbell shrugs

200 x 20
250 x 20
300 x 15
350 x 10
400 x 10
450 x 5

Side raises

35 x 10 x 3

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bench

Flat
50x10
100x10
150x10
200x5
250x2x2
305xfail  almost have it


incline
100x10
150x5
175x5
200x5
225x2 failed on 3rd

skull crushers
70x10
80x5
90x5
100x5

tendonitis flared up again and I had to bail before I felt done....

Squats and aux

Squats

Body weight x 10

75 x 10
125 x 10
175 x 10
225 x 5
275 x 5
325 x 5

Hamstring curls

50 x 15
75 x 15
100 x 10
75 x 10

Standing calf raises

225 x 15
275 x 15
325 x 15
375 x 15

Leg extentions

50 x 10
100 x 10
150 x 10
200 x 10


Tonight was a reminder of how weak I really am and a big reminder that I have a long road ahead of me. Time to chew some asphalt.....

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rows and aux

Reverse grip barbell rows

100 x 10
125 x 10
150 x 10
175 x 5
200 x 5
225 x 5

Dumbell hammer curls

45 x 10
55 x 10
65 x 8
75 x 6


Dumbell rows

75 x 10
85 x 10
95 x 10

Barbell curlzzzzzzzz

75 x 10 x 3

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highland games training 9/11/2011

Breamar stone 25 feet

56 lb weight for distance 23 feet 3 inches

35 lb weight for distance 38 feet 6 inches.

28 lb weight for distance 46 feet 8 inches

Heavy hammer 66 feet 5 inches

Light hammer 82 feet 2 inches.

Feel ok with those numbers as I was trashed from my 500 lb dead lift two days before.....

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deads

175 x 10
225 x 10
275 x 5
325 x 5
375 x 5
425 x 3
500 x 1
425 x 3
375 x 5

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flat bench and other bs....

Flat bench
50 x 20
100 x 15
150 x 10
175 x 5
200 x 5
225 x 5
250 x 3
250 x 2
225 x 5
200 x 5

DB flys

35 x 10 x 3 gonna stop doing these because they kill my arms...

Skull crushers

60 x 10 x 3


Arms flared up the Tendonitis real bad. Had to cut the workout short because of it....

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Squats and aux work

Squats
Body weight x 10
50 x 10
100 x 10
150 x 5
200 x 5
250 x 5
300 x 4
375 x 1 new pr

Hamstring curls

50 x 10 x 2
75 x 10 x 2
100 x 10

Standing calf raises

225 x 15
275 x 15
325 x 15
375 x 15
425 x 15

Leg extensions
100 x 10 x 2
150 x 10 x 2
200 x 10

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highland games training

Braemar stone 26 feet

Open stone 31 feet 3.5 inches

Heavy weight for distance (56lb) 24 feet 5 inches

35lb weight for distance 41feet 5 inches

28lb weight for distance 48feet

Heavy hammer (22 lbs) 66 feet 2 inches

Light hammer (16lbs) 76feet 7inches

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back and aux work

Chins
Body weight x 3 x 2
Band x 5 x 2

Pull ups
Body weight 1 x 2
Band 5 x 2

Reverse grip barbell rows
50 x 10
75 x 10
100 x 10
125 x 5
150 x 5
175 x 5
200 x 5
225 x 5

Hammer dumbell curlzzzzz
35 x 10
45 x 10
55 x 10
65 x 10

Dumbell rows
65 x 10
75 x 10
85 x 10
95 x 8
105 x 6
115 x 6

Barbell curlzzzzzzz
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10

Bent over side raises
35 x 10 x 3

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deads and light shoulders.

3 inch deficit deads.

100 x 10
150 x 10
200 x 10
250 x 5
300 x 5
350 x 5
400 x 5

Strict shoulder press
50 x 10
75 x 10
100 x 10
125 x 5
150 x 5
125 x 5

Barbell shrugs

225 x 20
275 x 20
325 x 15
375 x 10

Side raises
25 x 15
35 x 10 x 2

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bench and aux work

Flat bench
50 x 20
100 x 15
150 x 10
200 x 8
250 x 2 x 2
225 x 5 x 2
200 x 6 x 2

Skull crushers
60 x 10
70 x 10
80 x 10
90 x 10

Bench flys
25 x 15 x 3

That's all I had in me before the Tendonitis flared up....

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Squats and aux work

Squatzzzzzz

Body weight x15
50x 10
100 x 10
150 x 10
200 x 5
225 x 5
250 x 5
275 x 5
300 x 5

Hamstring curlzzzzz
25 x 10
37.5 x 10
50 x 10
62.5 x 8
75 x 8
87.5 x 6
100 x 6

Standing calf raises

225 x 20
275 x 20
325 x 20
375 x 20


Hardest sess in a long time. I think yesterday being in the sun for 8 hours in 115 degree heat killed me for today.....

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shoulders

Strict shoulder press
50 x 20
75 x 15
100 x 10
124 x 5
150 x 5
175 x 3
200 x failed

High rows
75 x 20
100 x 15
125 x 10
125 x 5 x 3

Dumbell shrugs
75 x 20
85 x 20
95 x 20

Barbell shrugs

225 x 10
250 x 10
275 x 10
300 x 10
325 x 10
350 x 10

Side raises
35 x 10 x 4

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rows and broceps

Chins
Body weight (275) x 4
Band assisted 5 x 3

Pull ups
Body weight (275) x 2
Band assisted x 5

Reverse grip barbell rows

50 x 20
100 x 15
150 x 10
200 x 8
250 x 6

Bent over dumbell flys
35 x 10 x 4

Dumbell rows
75 x 10
85 x 10
95 x 8
105 x 8
115 x 6

Dumbell curlzzzzzzzzzzzzzz
25 x 10
35 x 10
45 x 10
55 x 5
25 x 10 x 3

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legs in 45 minutes or their free.

SQUATZ!

body weight x 10
50 x 10
100 x 10
150 x 10
200 x 5
250 x 5
300 x 5

Ham curlzzzzzz

50 x 10
62.5 x10
75 x 10
82.5 x 10
100 x 8

Leg extensions

100 x 10
125 x 10
150 x 10
175 x 10


Standing calf raises

225 x 15
275 x 15
325 x 15

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bench and aux.

Flat bench

75 x 20
125 x 15
175 x 10
225 x 5
275 x 1
250 x 2 x 3
225 x 5 x 2


Skull crushers

60 x 15
70 x 10
80 x 10
90 x 10


DB flys
35 x 10 x 3


Body weight pushups
10 x 3

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highland games training 8/21

Today was hard as hell due to the deficit dead lift max from yesterday....

Braemar 26 feet 9 inches

Open Stone 30 feet 6 inches

35lb weight for distance 36 feet

56 lb weight for distance 22 feet

22lb hammer 66 feet 6 inches

16 lb hammer 77 feet

Bad day but to be expected as I am taxed out pretty good.....

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simple shoulders in less than 30 minutes....

Strict shoulder press
75 x 20
100 x 10
125 x 10
150 x 4
150 x 3

BB Shrugs

225 x 30
275 x 30
325 x 15
375 x 15

DB side raises

25 x 10
35 x 10 x 3

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deficit deads from a 3 inch deficit.

125 x 10
175 x 10
225 x 10
275 x 8
325 x 5
375 x 4
425 x 3
475 x 1 (new pr!!!!)
375 x 4
325 x 8

Feel good. Left nothing behind....

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back and aux work

Pullups
BW x 2
Band assisted x 5 x 2

Chins
BW x 1
Band assisted x5 x 2

Reverse grip rows
125 x 20
150 x 10
175 x 10
200 x 10
225 x 8
250 x 6

Bent over side raises
35 x 10 x 4

DB rows
75 x 10
85 x 10
95 x 10

BB curlzzzzzzz
60 x 10 x 4

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bench ....

Flat bench

75 x 20
125 x 10
175 x 10
200 x 8
225 x 6
250 x 3 + 1
225 x 4 x 2

Skull crushers

60 x 10
70 x 10
80 x 10
90 x 10

Bench flys

35 x 10 x .... Was gonna go for another 4 sets but my arms started hurting like mad...Tendonitis flare up for the f ING fail.....

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Squats and aux work

Squatz!

50x10
100x10
150x10
200x5
225x5
250x5
275x5
300x5
325x3 (new pr)

Ham curls
25x20
37.5x20
50x10
62.5x10
75x8
87.5x6
100x4

Standing calf raises

175x20
225x20
275x15
325x10

I feel ok. Had issues with my right knee earlier today but after it popped about 6 times throughout the day it felt much better come squat time.

Cals ? I don't give a crap lol

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highland games training

Braemar Stone 25 feet 3 inches

Open Stone 29 feet 10 inches

Heavy weight for distance (56 lb) 23 feet 6 inches

Frankinstien (homemade light weight for distance 35lbs) 40 feet 3 inches

Light weight for distance (28 lb) 48 feet 11 inches

Heavy Hammer (22lb) 66 feet 5 inches

Light Hammer (16lb) 83 feet 10 inches

Weight over bar 10 feet. Kept skinning the bottom of the bar at 11 feet..... Needs work.

Also dragged a 420lbs sled 75 feet in less than 90 seconds. Lol

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shoulders.

STRICT SHOULDER PRESS

50X20
75X10
100X10
125X8
150X6
175X4
150X6
125X8
100X10

BARBELL SHRUGS

125X25
175X25
225X25
275X15
325X15
375X10
425X5
375X10
325X15
275X25
225X25
175X25

DUMBELL SIDE RAISES

35X10X5

overall a quick workout. Got it all done in about 40 minutes. Trying to work it out so I get 5 30 to 45 min training sessions in a week on top of two highland games training sessions. We will see how long I can keel this up lol.

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deficit deads.

Deficit deads, 4 inch deficit.

130x10
180x10
230x5
280x5
330x5
380x4
430x1
380x2
330x5


That's all I could cram into the 25 minutes I had to do em. Lol

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Back work and aux....

pull ups

BWx3
band x5x3

Chins
BWx1
band x5x3

RG Rows
100x15
125x10
150x10
175x10
200x5
225x5


Good morning:
75x10
100x10
125x10
150x10
175x8
200x6
225x4


Bent side raises
35x10x2
45x10x2

DB rows
85x10
95x10x2

BB curlzzzzzzzzzzzzzzzz

50x10
60x10
70x10
80x10
90x10

chest and tri

Flat bench
50x20
75x20
125 x10
175 x8
225x5
275x1
250x2x2
225x4x3


Skull crushers

60x10
70x10
80x8
90x6


Db flys

25x10x2
35x10x2

35 min to complete. My arms are trashed....

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08/08/2011 short legs

Squat
BW x 10
50x10
75x10
125x10
175x5
225x5
275x5
325x2 - less ugly :)


Ham curls
25x20
50x20
75x10
100x10 killer

Standing Calf raises:
175x15
225x15
275x15
325x15


all done in less than 30 min.

08/07/2011 HG training

Breamar Stone:  24 feet 9 inches (suckage)

Open Stone: 30 feet (again, suckage)

56lb weight for distance 24 feet 8 inches (new PR!!!!!)

35lb weight for distance 40 feet 10 inches (new PR!!!!!)

HH 63 feet 8 inches (started running out of steam)

LH 73 feet.... (steam gone....lol)

Kinda blew my load on the 56 and 35...need to pace myself better.

08/06/2011 short shoulder

SSP
50x20
75x10
100x10
125x5
150x5+3
125x10


DB shrugs
90x30
130x20x4


Hang snatch

75x10
100x5x2
125x5


Side raises:

25x10x2
35x10x2

got it done in 40 min.

08/04/2011 back and bicep

Pull ups:
BW x 3
Band x 5x3

Chins:
BW x 3
band x 5x3


RG BB rows:

50x20
100x20
150x10
200x10
250x5x2


Good mornings:

50x20
75x10
100x10
125x10
150x10
175x5
200x5



DB rows:

75x10
85x10
95x8
105x6
115x4


DB curlzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

35x10x4


got the work done in just shy of an hour.

08/03/2011 chest and tri

flat bench:

75x20
125x10
175x8
225x6
250x3x3
225x5x2


bench flys:
35x10x3

Close grip flat bench:
75x20
100x15
125x10
150x5x2

Pushups:

10x3


trying to get the work done in less than a hour. Shaved it down to 50 min but the goal is 45

squat and deads

squat:
bx x10
barx10
125x10
175x8
225x6
275x6
325x2 ugly.....

3 inch deficit deads

125x10
175x10
225x10
275x8
325x6
375x4 killer......

standing calf raises
125x20x2
175x20x2
225x15
275x15
325x15


fried today and dont know why. ....

back day 7/28

pull ups:

bw x3
band assist x 5x3

chins:
bw x3
band assist x 5x3

rg rows:
75x20
100x15
125x10
175x10
150x10
175x8
200x6
225x4


DB rows

75x10
85x10
95x10


Bent over db flys

25x10x2
35x10x2
45x10

dumbell curlzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

35x10x6

press day 7/27

bench:
75x15
125x15
175x10
225x5x3
250x5
285xfail
275xfail
250x3
suckage....


Strict shoulder press:
75x10
100x10
125x8
150x4
125x4
suckage.....

close grip bench:
75x10
100x10
125x10
150x5x4

side raises:
25x10x2
35x10x2

shrugs:
225x20
275x20
325x10
375x10
425x10
325x10
275x10
225x10

learning how to walk again....

First leg day after 2 weeks off and first semi heavy day since injury...

Squats:
Body weight x 10
Bar x 10
75 x 10
125 x 10
175 x 8
225 x 6
275 x 4
325 x 2 (killed...never again will I take two weeks off unless its a injury.....)


Deficit dead lifts from 5 inch deficit, all double overhand grip. Need to get my grip back in shape....

75 x 10
125 x 10
175 x 10
225 x 8
275 x 6
325 x 4
375 x 2 x 2 ( feeling pretty good about it. Hip flexer injury seams to be healed. No pinch and no pain... Didn't feel too heavy and came up nice and smooth....)

Standing calf raises:

125 x 20
175 x 15
225 x 15
275 x 10
325 x 10
375 x 10


Leg extentions:

100 x 15 x 2
150 x 15 x 2


Ham curls:
50 x 20 x 2
75 x 10 x 2


Trashed but getting more into every workout. Hope to be back to old numbers soon and then beyond them even sooner lol....

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back and body works....

Pull ups:

Body weight x 2 (suck)

Band assisted:
5 x 3

Chin ups:

Body weight x 2 (suck)

Band assisted:
5 x 3

Reverse grip bb rows:

75 x 10 x 2
125 x 10 x 2
175 x 10 x 2
225 x 10 x 2


Good mornings:

75 x 10 x 2
100 x 10 x 2
125 x 10
150 x 10
175 x 5
200 x 5


DB rows:

75 x 10
85 x 10
95 x 10 x 2


35 x 10 x 2
45 x 10 x 2
55 x 10 x 2


My arms were hurting pretty bad. Tendonitis flared up pretty bad. No more 2 week deloads.... Lol

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back to pressing matter and tri work.

Light as this is first day back after 2 weeks off.....

Bench press:
75 x 20
125 x 15
175 x 10
225 x 5
250 x 2 x 2
275 x 1
250 x 2 x 5
225 x 4 x 2


Skull crushers:
60 x 10 x 2
70 x 10 x 2
80 x 10
90 x 5 x 2
100 x 4 x 2


Bench flys:
25 x 10 x 2
35 x 10 x 2
45 x 10

Killed me but expected. 2 weeks off is gonna trash me.....

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Flagstaff Highland Games

Came out 7th out of 12.
Went in wanting to do better then dead last so I am pretty happy about getting 7th
Had 3 PR's

Breamar Stone: 24feet    3.5inches

Open Stone: 29feet    2.5inches

Heavy Weight For Distance:  22feet   1inch

Light Weight For Distance: 48feet   5.5inches

Heavy Hammer: 67feet   2.25inches  (PR)

Light Hammer: 83feet   3inches  (PR)

Caber: qualifier turned, official failed at 50 degrees

Weight Over Bar: 10feet  (PR)