Max's Strength Blog

2007-11-15T16:37:00.000-05:00

11/11/07 - GPP

Sled Walk
80
125
170
215
240

- The distances weren't measured.

11/09/07 - Brad Gillingham Deadlift Routine - Week 2

Deadlift
135x5
225x5
315x5
380x5
380x5

Dumbbell Row
75x10 per arm
100x10 per arm
100x10 per arm
100x10 per arm

Lat Pulldown
6x10
11x10
11x10

11/06/07 - Push Training

Bench Press
45x8
145x5
185x3
215x1
245x0
245x0
245x0

- The last two attempts were near lockout.

Dip
BWx10
BW+90x10

- I almost finished the 11th rep, but couldn't lock it out.

11/05/07 - Squat Training

Olympic Back Squat
135x5
185x5
225x5
225x5
225x5

2007-11-10T18:22:00.000-05:00

Does This Muscle Make Me Look Fat?

This is my new article for StraightToTheBar.com:
http://digg.com/health/Does_This_Muscle_Make_Me_Look_Fat

2007-11-08T17:38:00.000-05:00

11/04/07 - Strongman Training

I decided to try my stones for the first time without tacky and I can now say that tacky makes a big difference. Also, the stone wasn't brought very high during the two 230 attempts that were successful, after lapping it, especially the 2nd one.

Atlas Stone
230x1 (no tacky PR)
230x1

(There were also two attempts with 230 which I failed and one attempt with 260 that was failed too.)

- no tacky

11/01/07 - Brad Gillingham Deadlift Routine - Week 1

Power Clean
155x5
155x5

Rack Pull
315x5
405x3
495x1
585x1
655x1 (20lb PR)
675x1 (another 20lb PR)

- 5th setting

Barbell Shrug
135x10
225x10
225x10
225x10

Dumbbell Row
75x10 per arm
100x10 per arm
100x10 per arm
100x10 per arm

Lat Pulldown
6x10
10x10
10x10*
10x10*

* The last 2-3 reps per set were becoming sloppy.

10/30/07 - Push Training

Bench Press
45x8
140x5
180x3
210x1
240x1 (5lb PR)
240x1

One-Arm Dumbbell Clean and Press
65x5 per arm
85x5 per arm

- For each set, I did a single one-arm clean of the dumbbell before each of the press reps per arm.

Dip
BW+45x20

10/29/07 - Squat Training

Box Squat
225x5
275x3
325x2
375x1
425x1 (20lb PR)
425x1

2007-11-03T00:12:00.000-04:00

Shut Up And Train! - Paul Caldwell
http://www.elitefts.com/documents/shut_up_and_train.htm

Read that article. Now.

2007-10-30T19:26:00.000-04:00

10/28/07 - GPP Training

Sandbag Carry
150lbs - 300 feet (50 feet PR)
150lbs - 250 feet
150lbs - 200 feet

10/25/07 - Pull Training

Power Clean
135x3
170x3
170x3

Zercher Deadlift
135x3
205x2
275x1
330x0
330x1 (15lb PR)

Dumbbell Row
85x6 per arm
125x6 per arm

Chin-Up
I did a bunch of failed one-arm chin-up attempts.

10/23/07 - Push Training

Bench Press
45x8
145x5
175x3
205x1
235x1 (5lb PR)
235x1
235x1

One-Arm Dumbbell Clean and Press
65x5 per arm
85x4 per arm
85x4 per arm

- For each set, I did a single one-arm clean of the dumbbell before each of the press reps per arm.

Dip
BWx41

10/22/07 - Squat Training

Box Squat
225x5
275x3
325x2
365x1
405x1
405x1
405x1
405x1
405x1
405x1

2007-10-26T15:36:00.001-04:00

10/18/07 - Pull Training

Power Clean
135x3
170x3

Zercher Deadlift
135x3
205x2
265x1
315x1 (15lb PR)
315x1

Dumbbell Row
85x5 per arm
125x5 per arm
125x5 per arm
125x5 per arm

Chin-Up
BWx5
BW+30x5
BW+30x5
BW+30x5

10/16/07 - Push Training

Bench Press
45x8
140x5
170x3
200x1
230x1 (5lb PR)
230x1
230x1
230x1
230x1

One-Arm Dumbbell Clean and Press
65x5 per arm
85x4 per arm

- For each set, I did a single one-arm clean of the dumbbell before each of the press reps per arm.

Dip
BWx5
BW+60x5
BW+122.5x5
BW+122.5x3

10/15/07 - Squat Training

Box Squat
205x5
255x3
305x3
345x3
385x2
385x2
385x2
385x2

Seated Calf Raise
135x20
180x20
225x20
225x20

2007-10-17T13:04:00.001-04:00

10/14/07 - Self-Myofascial Release

I just did some foam roller movements today, instead of strongman events or GPP training.

10/11/07 - Pull Training

Power Clean
135x5
165x5

Zercher Deadlift
155x3
205x2
255x1
300x1 (15lb PR)
300x1
300x1

Dumbbell Row
85x5 per arm
125x5 per arm
125x5 per arm

Chin-Up
BWx20

10/09/07 - Push Training

Bench Press
45x8
130x5
160x3
190x3
220x2 (1 rep PR)
220x2

One-Arm Dumbbell Clean and Press
65x5 per arm
85x3 per arm
85x3 per arm

- For each set, I did a single one-arm clean of the dumbbell before each of the press reps per arm.

Dip
BWx5
BW+60x5
BW+120x5
BW+120x5
BW+120x3

10/08/07 - Squat Training

Box Squat
185x5
225x3
275x3
325x3
365x2
365x2
365x2
365x2
365x2

Bodyweight Squat
75

2007-10-13T00:04:00.000-04:00

Read my new article at SttB, entitled Ode To The Casual Lifter.

2007-10-08T16:43:00.000-04:00

10/07/07 - Strongman Training

Sandbag Carry
150lbs - 250 feet (+50 foot PR)
150lbs - 200 feet
150lbs - 150 feet

10/04/07 - Pull Training

Power Clean
135x5
165x5

Zercher Deadlift
155x3
205x3
245x1
285x1
285x1
285x1
285x1
285x1

Dumbbell Row
80x6 per arm
120x6 per arm
120x6 per arm
120x6 per arm

Chin-Up
BW+25x5
BW+25x5
BW+25x5

10/02/07 - Push Training

I skipped the bench press today because my friend was sick.

One-Arm Dumbbell Clean and Press
60x5 per arm
80x5 per arm
80x5 right, 4 left

- For each set, I did a single one-arm clean of the dumbbell before each of the press reps per arm.

Dip
BWx5
BW+55x5
BW+117.5x5
BW+117.5x5
BW+117.5x2

10/01/07 - Squat Training

Box Squat
135x5
205x3
255x3
295x3
345x2
345x2
345x2
345x2
345x2
345x2

2007-10-02T14:43:00.000-04:00

09/30/07 - Strongman Training

Sandbag Carry
150lbs - 200 feet - 47 seconds
150lbs - 200 feet - 51 seconds

09/27/07 - Pull Training

Power Clean
135x3
165x3
165x3
165x3

Zercher Deadlift
135x5
185x3
225x1
270x1
270x1
270x1
270x1
270x1

Dumbbell Row
80x6 per arm
120x6 per arm
120x6 per arm

Chin-Up
BW+20x6
BW+20x6
BW+20x6

09/25/07 - Push Training

Bench Press
45x8
125x5
155x3
185x3
215x2
215x2
215x2
215x2

One-Arm Dumbbell Push Press
60x5 per arm
80x4 per arm
80x4 right, 3 left
80x4 per arm

- For each set, I did a one-arm clean of the dumbbell before each of the press reps per arm.

Dip
BWx40 (+3 rep PR)

09/24/07 - Squat Training

Box Squat
135x5
205x3
255x3
295x3
325x2
325x2
325x2
325x2
325x2
325x2

2007-09-25T20:52:00.001-04:00

09/23/07 - Strongman Event Training

Farmer's Walk
107lbs in each hand - 100 feet - 1 put-down at 50 feet - not timed
177lbs in each hand - 100 feet - 1 put-down at 50 feet - not timed
227lbs in each hand - 100 feet - 4 drops during - 125 seconds
(+5 foot PR)

09/20/07 - Pull Training

Power Clean
115x5
155x3
155x3
155x3

Zercher Deadlift
135x5
185x3
225x1
255x1
255x1
255x1
255x1
255x1

Dumbbell Row
80x5 per arm
120x5 per arm
120x5 per arm
120x5 per arm

Chin-Up
BW+15x8
BW+15x8
BW+15x8

09/18/07 - Push Training

Bench Press
45x8
120x5
150x3
180x3
210x3
210x3
210x3

One-Arm Dumbbell Push Press
60x5 per arm
80x4 per arm
80x4 right, 3 left

- For each set, I did a one-arm clean of the dumbbell before each of the press reps per arm.

Dip
BWx37 (+1 rep PR)

09/17/07 - Squat Training

Box Squat
135x5
205x3
255x3
305x2
305x2
305x2
305x2
305x2
305x2
305x2
305x2

2007-09-18T13:15:00.001-04:00

09/16/07 - GPP

Forward Sled Sprint
80 - 160 feet - not timed
125 - 160 feet - not timed
170 - 160 feet - not timed
215 - 160 feet - not timed
250 - 160 feet - not timed
285 - 160 feet - 78 seconds
285 - 160 feet - 63 seconds

- There is a pause halfway into the 160 feet for each set to change direction and get a few brief moments to recover before finishing the run.

09/13/07 - Pull Training

Power Clean
45x5
145x3
145x3
145x3

Zercher Deadlift
135x5
205x3
240x1
240x1
240x1
240x1
240x1

Dumbbell Row
80x5 per arm
120x5 per arm
120x5 per arm

Chin-Up
BW+10x8
BW+10x8
BW+10x8

09/11/07 - Push Training

Bench Press
45x8
115x5
145x3
175x3
205x3
205x3
205x3

One-Arm Dumbbell Push Press
60x5 per arm
80x3 per arm
80x3 per arm

- For each set, I did a one-arm clean of the dumbbell before each of the press reps per arm.

Dip
BW+117.5x5
BW+117.5x4

09/10/07 - Squat Training

Box Squat
135x5
185x3
225x3
255x3
285x2
285x2
285x2
285x2
285x2
285x2
285x2
285x2

Seated Calf Raise
135x10
180x10
225x10
250x8

2007-09-10T12:33:00.000-04:00

09/09/07 - Strongman Events

Atlas Stone
230x2
230x2
230x2
230x2

09/06/07 - Pull Training

I accidentally did the power cleans after the zercher deadlifts instead of the other way around.

Zercher Deadlift
135x5
185x3
225x1
225x1
225x1
225x1
225x1

Power Clean
135x3
135x3
135x3

Dumbbell Row
75x5 per arm
115x5 per arm
115x5 per arm
115x5 per arm

Chin-Up
BWx10
BWx10
BWx8

09/04/07 - Push Training

Bench Press
45x8
110x5
140x3
170x3
200x3
200x3
200x3

One-Arm Dumbbell Push Press
50x5 per arm
75x5 per arm
75x5 per arm

- For each set, I did a one-arm clean of the dumbbell before each of the press reps per arm.

Dip
BWx36 (+1 rep PR)

09/03/07 - Squat Training

Besides the lifts/exercises below, I also wanted to do the seated calf raise, but my guts caused me to run to the bathroom and empty my bowels in a most explosive manner, probably due to Burger King. That greasy food messed me up.

Box Squat
135x5
185x3
225x3
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2

- After the box squats, I finished with 70 body squats.

2007-09-03T12:55:00.000-04:00

09/02/07 - Strongman Events

Farmer's Walk
107 per hand - 74 feet - not timed - no drops during
177 per hand - 74 feet - not timed - no drops during
227 per hand - 74 feet - 36 seconds - one drop during

- After the initial 74 feet, I carried the 227s for another 21 feet to make it 95 feet total, but the total time was longer than I wanted, 114 seconds, with three drops during the whole thing, not including the final drop.

08/31/07 - Pull Training

Sumo Deadlift
225x5
295x3
365x2
425x1
475x1 (+10lb sumo PR)

Dumbbell Row
75x5 per arm
115x5 per arm
115x5 per arm

Chin-Up
BW+5x8
BW+5x8
BW+5x8

08/30/07 - Tearing

Phone Book
1.9" - 10 minutes

08/29/07 - Push Training

Bench Press
45x8
135x5
165x5
195x5
195x5
195x4

One-Arm Dumbbell Push Press
50x5 per arm
75x4 per arm

- For each set, I did a one-arm clean of the dumbbell before each of the press reps per arm.

Dip
BWx8
BW+115x7

08/27/07 - Squat Training

Box Squat
135x5
205x3
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

- After the box squats, I finished with 60 double knee bends.

2007-08-26T22:12:00.000-04:00

08/26/07 - GPP

Forward Sled Sprint
80x2
125x2
170x2
215x2
250x2
275x2
275x2

- Only my feet were touching the ground during these sprints, not my hands. Also, for each set, there were two sprints with a brief pause between them, hence the "x2" after the weight, like regular weight training. You'll see what I mean when you watch the video.

08/24/07 - Pull Training

Sumo Deadlift
205x5
295x3
365x2
415x1
465x1 (+10lb sumo PR)
465x1

Dumbbell Row
75x5 per arm
115x5 per arm

Chin-Up
BWx10
BWx10
BWx5

08/23/07 - Push Training

Bench Press
130x5
160x5
190x5
190x5
190x5

One-Arm Dumbbell Push Press
50x3 per arm
75x3 per arm
75x3 per arm
75x3 per arm

- For each set, I cleaned the dumbbell before each of the 3 press reps per arm, not like last week, when I used both hands to bring the weight to my shoulder instead of cleaning it.

Dip
BWx35

- I believe that dip set was a +1 rep PR for consecutive bodyweight dips, but I'm not exactly sure.

08/20/07 - Squat Training

Box Squat
135x5
185x3
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

- After the box squats, I finished with 50 double knee bends.

2007-08-20T18:55:00.001-04:00

08/19/07 - Strongman Training

Due to other obligations during the summer, this was my first time using the stones since April.

Atlas Stones
230x1
230x1
230x1
230x1
230x1
230x1
230x1

08/17/07 - Pull Training

Sumo Deadlift
185x5
275x3
365x2
405x1
455x1
455x1
455x1

Dumbbell Row
75x5 per arm
110x5 per arm
110x5 per arm
110x5 per arm

Chin-Up
BWx10
BWx9.5

08/15/07 - Push Training

Bench Press
125x5
155x5
185x5
185x5
185x5

One-Arm Dumbbell Push Press
50x3 per arm
75x3 per arm

Dip
BWx8
BW+110x8

08/13/07 - Squat Training

Box Squat
115x5
165x3
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

2007-08-12T14:27:00.000-04:00

08/10/07 - Pull Training

Sumo Deadlift
205x5
295x3
385x2
445x1
445x1
445x1
445x1

- I didn't do any more singles because the 4th was difficult and my left palm started to bleed, like two weeks ago, but not as bad.

Dumbbell Row
75x5
105x5
105x5
105x5

Chin-Up
BWx10 (last rep was sloppy due to my left hand being cut)

- I stopped there because the gym was closing.

08/08/07 - Ted Arcidi Bench Press Routine - Week 1 - Heavy Day

Bench Press
95x6
125x6
155x3
185x6
185x6
185x5 (failed the 6th rep)

- I tried doing some one-arm dumbbell press sets after the bench press, but my shoulders and triceps were too fatigued.

- Due to my bench press performance today (185x6,6,5 instead of 185x6,6,6,6), I decided to put the Arcidi bench routine on the shelf until I can handle the higher volume that it requires. Starting next push day, I will begin a standard 5x5 routine for the bench press, starting with either 185 or 190. I will do two progressively heavier sets of 5 reps and then the three top sets of 185x5 or 190x5.

08/06/07 - Squat Training

Squat
225x5
275x3
315x1
365x1
405x0 (couldn't get out of the hole)
405x1 (+10lb PR)
405x1

- The two singles with 405 were above parallel, but not too high. I will be doing box squats as my primary squat exercise, starting next squat day. That should improve both my depth and strength. Anyway, there's been a significant amount of time since I did box squats and I want to try it again.

08/05/07 - Ted Arcidi Bench Press Routine - Week 1 - Light Day

Bench Press
76x10
126x3
151x3
166x5
166x5
166x5
166x5

2007-08-06T19:55:00.001-04:00

08/03/07 - Pull Training

Sumo Deadlift
185x5
275x3
365x1
435x1
435x1
435x1
435x1
435x1
435x1

Dumbbell Row
75x5
100x5
100x5
100x5

Chin-Up
BWx10
BWx9
BWx3

08/01/07 - Push Training

Bench Press
125x5
155x3
185x2
215x1
235x0
235x0
235x0

- All three of the 235 attempts were close.

Dip
BWx10
BW+105x9

07/30/07 - Squat Training

Squat
225x5
275x3
315x1
355x1
395x1
395x1
395x1
395x1
395x1
395x0

Seated Calf Raise
90x10
135x10
180x10
230x10 (+5lb PR)

2007-07-29T18:38:00.001-04:00

07/27/07 - Pull Training

Sumo Deadlift
185x5
275x3
365x1
425x1
425x1
425x1
425x1
425x1
425x1

- My left palm started bleeding after the 6th single with 425, so I stopped there, used a gauze pad on my hand, and proceeded to finish the workout as best I could.

Chin-Up
BWx10
BWx8
BWx6
BWx5

Alternate Dumbbell Curls
35s x 5

- I stopped there because the gym was closing.

07/26/07 - Push Training

Bench Press
125x5
155x3
185x2
205x1
225x1 (+10lb PR)
225x1
225x1
225x1
225x1

Dip
BWx10
BW+100x10

07/24/07 - Squat Training

Squat
205x5
245x3
275x2
315x1
350x1
385x1
385x1
385x1
385x1

- All four 385 singles were a little high.

Seated Calf Raise
90x10
135x10
180x10
225x20
225x20 (+5 rep PR for 2nd set)

2007-07-24T18:04:00.001-04:00

07/20/07 - Pull Training

Sumo Deadlift
135x5
225x3
315x1
405x1
475x0 (partial to a little above knees)
475x0 (same as above)

- I'm going to do a bunch of singles with 425, next time, and add 10lbs each week after that.

Alternate Dumbbell Curls
20s x 8
35s x 8
50s x 5
50s x 5
50s x 5,4 (5 with the left and 4 with the right)

Dead Hang
one hang - not timed

07/18/07 - Push Training

Bench Press
125x5
155x3
185x2
215x2 (my spotter slightly assisted around lockout which I didn't want)
215x2
215x2
215x1

Dip
BWx10
BW+95x10

07/16/07 - Squat Training

Squat
205x5
245x3
275x2
315x1
345x1
375x1
375x1
375x1
375x1

2007-07-17T05:34:00.001-04:00

07/13/07 - Dan Austin Deadlift Routine - Week 6

Deadlift
185x5
265x3
360x1
445x1
510x1 (+5lb PR)

- The 510x1 was ramped, but it was still a 5lb PR.

07/10/07 - Push Training

Bench Press
115x5
145x3
175x3
205x2
205x2
205x2
205x2
205x2

Dip
BWx10
BW+90x10

07/09/07 - Squat Training

Squat
205x5
245x3
275x2
305x1
335x1
365x0
365x1
365x1
365x1
365x1
365x1
365x1

Seated Calf Raise
115x10
160x10
225x20 (+5 rep PR)
225x15

2007-07-09T14:34:00.000-04:00

07/06/07 - Dan Austin Deadlift Routine - Week 5

The gym was closing, so I didn't have enough time to do the high pulls and shrugs.

Deadlift
185x10
255x3
350x1
425x1
485x2 (+1 rep PR)
485x1

- The 2nd rep of the 1st set with 485 was ramped, but that's still a rep PR. I hitched/ramped the 1st rep of the 2nd set and only slightly broke the weight from the floor after that. I didn't do as well as I would've liked, but 485x2 comes out to a predicted 1RM of 510x1 (actually, it's 484x2 = 510x1, so I did one pound more than that), which is the weight that I'm attempting in the next workout of this routine.

Lat Pulldown
10x6
10x6
10x6

Seated Cable Row
10x6
10x6
10x6

07/03/07 - Push Training

Bench Press
115x5
145x3
170x3
195x3
195x3
195x3
195x3
195x3

Dip
BWx10
BW+85x10

07/02/07 - Squat Training

Squat
185x5
225x3
275x2
320x1
355x1
355x1
355x1
355x1
355x1
355x1

Walkout
420
510
600 (+15lb PR)

2007-07-02T02:10:00.000-04:00

06/29/07 - Dan Austin Deadlift Routine - Week 4

I skipped three of the assistance exercises (lat pulldown, cable row, and high pull) because my lats were a little sore due to my push workout, one day before this workout. Also, I didn't want to be late for work.

Deadlift
155x10
255x3
350x1
405x1
465x2
465x2
465x2
465x2

Dumbbell Shrug
70s x 10
85s x 6
100s x 6
115s x 10
115s x 10

06/28/07 - Push Training

This was my first week back to the bench press which is also my new primary push exercise, at least for the time being.

Bench Press
185x3
185x3
185x3
185x3
185x3

Dip
BWx10
BW+80x10

06/25/07 - Squat Training

Squat
135x5
185x3
225x3
275x2
315x1
345x1
345x1
345x1
345x1
345x1
345x1

Walkout
405
455
495 (last walkout PR)
545 (+50lb PR)
585 (+90lb PR)

2007-06-30T02:25:00.001-04:00

06/23/07 - Dan Austin Deadlift Routine - Week 3

Deadlift
155x10
245x3
340x1
445x2
445x2
445x2
445x2

Lat Pulldown
5x8
9x8
9x8
9x8
9x8

- alternating front and back after each rep, 4 each per set

Seated Cable Row
9x8
9x8
9x8

Barbell High Pull
135x8
135x8

Dumbbell Shrug
80s x 10
110s x 10
110s x 10

2007-06-28T13:38:00.000-04:00

06/22/07 - Push Training

Push Press
135x3
165x2
195x1
225x1 (+10lb PR)

- I was intending for the 225 push press to actually be a power jerk, but that's fine. I left immediately after that because the gym was supposed to be closed already.

2007-06-25T04:42:00.001-04:00

06/18/07 - Squat Training

Back Squat
185x5
225x3
275x2
305x1
335x1
335x1
335x1
335x1
335x1
335x1

2007-06-17T00:13:00.000-04:00

06/15/07 - Dan Austin Deadlift Routine - Week 2

I get PRs during the last three weeks of this routine, when I do the following:
Week 6: 505x2,2
Week 7: 525x2,2
Week 8: 545x2,2

Deadlift
155x10
245x3
340x1
425x2
425x2
425x2
425x2

Lat Pulldown
5x8
9x8
9x8
9x8
9x8

- alternating front and back after each rep, 4 each per set

Seated Cable Row
9x8
9x8
9x8

Barbell High Pull
135x8
135x8

Dumbbell Shrug
75x10
105x10
105x10

06/13/07 - Push Training

Power Jerk
125x5
155x3
185x1
215x1 (+10lb PR)
215x0 (almost lockout)
215x0

Flat Dumbbell Press
65s x 5
85s x 5
85s x 5
85s x 5

Dip
BWx10
BW+75x10

2007-06-12T21:59:00.000-04:00

06/09/07 - Dan Austin Deadlift Routine - Week 1

I get PRs during the last three weeks of this routine, when I do the following:
Week 6: 505x2,2
Week 7: 525x2,2
Week 8: 545x2,2

Deadlift
155x10
235x3
335x1
405x2
405x2
405x2
405x2

Lat Pulldown
4x8
8x8
8x8
8x8
8x8

- alternating front and back after each rep, 4 each per set

Seated Cable Row
8x8
8x8
8x8
8x8

Barbell High Pull
135x8
135x8

Dumbbell Shrug
70x10
70x10
75x6
80x6
90x6
100x10
100x10

2007-06-11T03:01:00.000-04:00

06/07/07 - Push Training

Power Jerk
115x5
145x3
175x2
205x2 (+1 rep PR)
205x2
205x1

Flat Dumbbell Press
60s x 5
80s x 5
80s x 5
80s x 5

2007-06-07T02:47:00.000-04:00

06/04/07 - Squat Training

Back Squat
135x5
185x3
235x3
285x2
325x2
325x2
325x2
325x2

Partial Back Squat
365x2
385x2

Seated Calf Raise
135x15
225x12 (+5lb PR)
225x10

2007-06-04T12:58:00.001-04:00

06/01/07 - Pull Training

The camera only recorded the first three minutes of the 405 Deadlift Challenge, so there's no video for this workout.

Deadlift
225x5
315x5
405 - 17 singles in 10 minutes (3-4 singles PR)

- belt and chalk

2007-06-01T14:29:00.000-04:00

05/29/07 - Push/Squat Training

Power Jerk
95x5
135x3
165x2
195x2
195x2
195x2
195x2

Back Squat
135x5
185x3
225x3
275x2
315x2
315x2
315x2
315x2

Overhead Squat
45x5
70x5
95x5
95x5
95x3

2007-05-26T12:43:00.000-04:00

05/25/07 - Pull Training

Deadlift
225x5
315x3
405 - 13 or 14 singles in 10 minutes*

- no belt

* This was done for the 405 Deadlift Challenge thread on Sherdog.net message board. The rules were that you needed to do as many deadlift singles in 10 minutes with 405lbs, with a reset (no touch-and-go / bounce) while taking as much rest as needed during those 10 minutes. It was my first time trying it. I'm definitely going to wear a belt to ensure that I do more singles in that time period, next time that I do it, probably next week. Plus, I need to set the video quality lower on my digital camera because the video cut out too early (after a little over 9 minutes into the recording and 8.5 minutes into the challenge), and I wasn't able to transfer it to my PC due to it being almost 1 gigabyte.

Wide-Grip Pull-Up
BWx13
BWx7
BWx4
BWx2

05/24/07 - Push Training

Power Jerk
110x5
135x3
160x2
185x2
185x2
185x2
185x2

Incline Dumbbell Press
60s x 5
80s x 5
80s x 5
80s x 5

Dip
BW+70x10

2007-05-24T03:20:00.000-04:00

05/21/07 - Squat Training

Back Squat
135x5
185x3
225x3
270x2
305x2
305x2
305x2
305x2

Overhead Squat
45x5
95x5
115x5 (+2 rep PR)

Seated Calf Raise
130x15
220x15 (+5lb PR)
220x12

05/20/07 - Strongman Event Training / GPP

Farmer's Hold (new)
105s - not timed
175s - not timed
225s - not timed
262s - 22 seconds
262s - 31 seconds

Plank
2:31 (+30 second PR)

2007-05-20T14:05:00.000-04:00

05/18/07 - Pull Training

Deadlift
225x5
315x3
405x1
455x1
505x1 (+10lb PR)

- no suit, no straps, no hitch

Wide-Grip Pull-Up
BWx12

05/17/07 - Push Training

Power Jerk
100x5
125x3
150x3
175x3
175x3
175x3
175x3

Incline Dumbbell Press
60s x 8
80s x 6

Dip
BWx65x10

2007-05-16T20:48:00.000-04:00

http://beyondstrong.typepad.com/my_weblog/2007/05/10_tips_to_a_be.html

I read a good article today about my favorite lift: the deadlift. It's the first in a two part series by Rick Walker. Check it out.

EDIT: Here is the follow-up article, released the day after the first one:
http://beyondstrong.typepad.com/my_weblog/2007/05/10_tips_to_a_be_1.html

2007-05-15T16:53:00.000-04:00

05/14/07 - Squat Training

Back Squat
135x5
185x3
225x3
260x3
295x3
295x3
295x3

Overhead Squat
45x5
95x3
135x0
135x0 < near miss
135x1 (+20lb PR)

Seated Calf Raise
125x15
215x20 (+5 rep PR)
215x15 (+3 rep, 2nd set PR)

05/12/07 - Strongman Event Training / GPP

Axle (2") Clean
112x3
137x1
162x1
182x1
202x0
202x0
202x1 (+22lb PR)

Plank (new)
1:30
1:25 (I was interrupted during this one)
2:01

2007-05-12T00:00:00.000-04:00

05/10/07 - Pull Training

Deadlift
135x5
225x3
315x3
405x3
475x3 (+1 rep PR)

Dumbbell Row
75x10 per arm
110x10 per arm

Medium-Grip Pull-Up
BWx10

05/09/07 - Push Training

Power Jerk
75x5
105x3
135x3
165x3
165x3
165x3
165x3

Incline Dumbbell Press
55s x 8
75s x 8
75s x 6 (+1 rep PR for 2nd set)

Dip
BWx31 (+1 rep PR)

2007-05-08T20:49:00.000-04:00

05/07/07 - Squat Training

I started doing parallel or slightly below parallel squats in this workout.

Back Squat
115x5
165x3
205x3
245x3
275x3
275x3
275x3

- no belt

Overhead Squat
45x5
65x5
95x5
115x3 (+20lb PR)

Seated Calf Raise
115x15
215x15 (+10lb PR)
215x12

05/06/07 - Kettlebell / GPP Training

Two-Hand Kettlebell Swing
44x10
53x10
62x10
70x10* (+8lb PR)
70x10**

* The ten reps of this 1st set were almost all consecutive. The problem was, during the 6th rep, I did the swing too high which caused the kettlebell to fall onto the other side of my arms. I did a quick recovery and finished the last four reps.

** The ten reps of the 2nd set were all consecutive.

Kettlebell Figure-8
70lbs - 50 seconds (+8lb PR)

2007-05-06T23:18:00.000-04:00

05/04/07 - Brad Gillingham Deadlift Routine - Week 10

I left after the deadlifts because, despite the PRs, I was somewhat disappointed with my performance and also because I was becoming a bit too fatigued.

Deadlift
135x5
225x3
315x3
405x3 (straps up)
475x1 (straps down) (no hitch/ramp PR)
475x2 (straps down) (+1 rep PR)

- The 405x3 was a lot more difficult than it should've been, so I decided that the deadlift suit was doing more harm than good, and took the straps down. I only got one rep with the first set of 475 because I lost the 2nd rep when it got a little bit above my knees. Then I tried it again and got two reps, the 2nd of which was badly hitched/ramped.

- I'm attempting 475x3 again, the next time that I pull. I'm confident that I'm going to successfully do it, especially because I won't be using the suit, just a singlet, which should put me back in the right groove and not make me strain too much with warmup weight (i.e. 405), like this time.

05/03/07 - Push Training

Power Jerk
95x5
125x3
155x3
155x3
155x3
155x3

Incline Dumbbell Press
55s x 8
75s x 8
75s x 5

Dip
BWx10
BW+60x10

2007-05-01T21:26:00.001-04:00

04/30/07 - Squat Training

Full Olympic Back Squat
105x5
155x5
205x5
240x4*
240x5
240x5
240x5

* I was forced to dump the 5th rep of this 1st set with 240. I don't know why I wasn't able to do a 5th rep in this set, yet I was able to finish the three 5-rep sets after it. That was a little unexpected, but I still accomplished my goal for this particular workout: 5,5,5 with 240.

Overhead Squat
45x5
55x5

- quick OHS form work

Seated Calf Raise
115x15
205x20
205x20 (+5 rep PR for 2nd set with 205)

04/29/07 - Strongman Event Training

8" Log Clean
97x5
137x3
167x1
187x1 (+7lb PR on 8" log)
202x1 (+22lb PR on 8" log)

2007-04-29T01:12:00.000-04:00

04/26/07 - Brad Gillingham Deadlift Routine - Week 9

I stopped the workout after the shrugs and didn't do the dumbbell rows or seated rows because my left hand was missing skin from the rack pulls.

Power Clean
115x5
155x5
155x5

Rack Pull
315x5
405x3
510x1
600x0 (almost locked out)
600x1 (+15lb PR @ 4th pin setting)

Barbell Shrug
155x10
245x10
245x10
245x10

- double overhand, no straps

04/25/07 - Push Training

Power Jerk
85x5
115x3
145x3
145x3
145x3
145x3

Incline Dumbbell Press
50s x 8
70s x 8
70s x 8
70s x 8 (+3 rep PR for 3rd set)

Dip
BWx10
BW+55x10

2007-04-24T17:16:00.000-04:00

04/23/07 - Squat Training

Full Olympic Back Squat
135x6
185x6
225x6
225x6
225x6

Seated Calf Raise
115x15
205x20 (+5 rep PR)
205x15 (+3 rep PR)

Overhead Squat
45x5
45x5
45x5

- I was working on my OHS form at the end of this workout by modifying my stance to be wider and my feet pointed out more. Both of those changes seemed to help. However, I still think the olympic lifting shoes will help too.

04/22/07 - Strongman / GPP Training

This was the first time that I ever did medleys involving any of these three parts (farmer's walk, backward sled drag, and kettlebell swing) together.

Strongman Medley
1)Farmer's Walk: 105lbs per hand - 60 feet
Backward Sled Drag: 79lbs - 60 feet
Kettlebell Swing: 44x10
- not timed

2)Farmer's Walk: 175lbs per hand - 60 feet
Backward Sled Drag: 132lbs - 60 feet
Kettlebell Swing: 53x10
- not timed

3)Farmer's Walk: 225lbs per hand - 40 feet*
Backward Sled Drag: 141lbs - 60 feet
Kettlebell Swing - 62x10
- 94 seconds total

* one drop during the walk

2007-04-21T05:28:00.001-04:00

04/19/07 - Brad Gillingham Deadlift Routine - Week 8

Deadlift
225x5
315x3
385x3
450x3
450x3*

* The 3rd rep of this 2nd set was hitched.

Dumbbell Row
75x10 per arm
105x10
105x10
105x10

Seated Row
14x10
14x10
14x10

- My form was breaking down during the last two sets.

04/18/07 - Push Training

Power Jerk
45x5
95x3
135x3
135x3
135x3
135x3

Incline Dumbbell Press
50s x 8
70s x 8
70s x 8
70s x 5

Dip
BWx10
BW+50x10

2007-04-17T17:04:00.000-04:00

04/16/07 - Squat Training

I decided not to do the overhead squat until I buy a pair of olympic lifting shoes.

Olympic Back Squat
95x6
155x6
210x6
210x6
210x6
210x6

Seated Calf Raise
115x15
205x15 (+15lb PR)
205x12

2007-04-16T03:06:00.000-04:00

04/14/07 - General Physical Preparedness (GPP)

Forward/Backward Sled Drag
80lb sled with 44lb kettlebell in hands
115lb sled w/ 53lb kettlebell in hands
140lb sled w/ 62lb kettlebell in hands
160lb sled w/ 70lb kettlebell in hands
185lb sled w/ 70lb kettlebell in hands

- This was the first time that I did the sled drags while holding a kettlebell in my hands.

Kettlebell Swing
53lbs - 10 right, 10 left, 10 both hands together - not timed
62lbs - 10 right, 10 left, 10 both hands together - 72 seconds

04/12/07 - Brad Gillingham Deadlift Routine - Week 7

Power Clean
95x5
150x5
150x5

Rack Pull
225x5
315x3
405x1
475x1
545x1* (+50lb PR @ 2nd pin setting)

* ugly hitch/ramp

Barbell Shrug
150x10
240x10
240x10
240x10

- double overhand, no straps

Dumbbell Row
70x10 per arm
100x10
100x10
100x10

Seated Row
8x10
13x10
13x10
13x10

- My form was breaking down in the last set.

04/11/07 - Push Training

Military Press
45x5
95x3
135x2
160x1
180x0*
180x0

* This was one of the closest failed lifts that I ever did and it would've been a 5lb PR.

Incline Dumbbell Press
45s x 8
65s x 8
65s x 8
65s x 8 (+3 rep PR for 3rd set)

Dip
BWx30 (~5 rep PR with bodyweight)

- I forgot my dip belt again, but still managed to get a dip PR.

2007-04-10T02:41:00.000-04:00

04/09/07 - Squat Training

Olympic Front Squat
135x5
185x3
215x1
245x1 (+5lb PR)
275x0*

* I decided to try 275 because 245 didn't feel too difficult. I got 275 out of the hole, but couldn't push past parallel. 275 is my olympic front squat goal for the year, so I still have plenty of time to do it.

Overhead Squat
45x5
75x5
95x5 (+2 rep PR)

- My heels were rising again. I need to get olympic lifting shoes for this exercise and a few others, like the snatch. I also need to use a broomstick or something similar to mimic a bar when I'm at home.

Seated Calf Raise
100x15
190x20 (+5lb PR)
190x15

2007-04-07T16:08:00.000-04:00

04/06/07 - Brad Gillingham Deadlift Routine - Week 6

Deadlift
155x5
245x5
335x5
425x5
425x5*

* The last two reps of this 2nd set were hitched/ramped.

Dumbbell Row
75x10 per arm
100x10 " "

- The gym was closing, so I only had enough time to do 1 out of the 3 work sets for the dumbbell row, and none of the seated row sets. I was a little disappointed about that, but I was also glad that I did well with the main exercise, the deadlift.

2007-04-06T23:35:00.000-04:00

04/04/07 - Push Training

Military Press
45x5
95x3
135x3
170x2
170x2

(+1 rep PR for both sets)

Dip
BWx10

- After the BWx10 set, I realized that I forgot my dip belt at home, so I proceeded to do my last exercise, the incline dumbbell press.

Incline Dumbbell Press
45s x 8
65s x 8
65s x 8
65s x 5

2007-04-03T21:32:00.000-04:00

04/02/07 - Squat Training

Olympic Front Squat
95x5
155x3
205x2
240x1 (+5lb PR)
240x1
240x1
240x1

Overhead Squat (new)
45x5
65x3
75x3
95x0 < dumped
95x3

Seated Calf Raise
90x12
185x20 (+5lb PR)
185x15

2007-04-02T14:42:00.000-04:00

04/01/07 - Strongman Event Training

Atlas Stones
230 - high load
260 - high load (height PR)

- It looks like I lifted the 260 stone slightly higher than when I got my last height PR with it.

2007-03-31T19:23:00.000-04:00

03/30/07 - Brad Gillingham Deadlift Routine - Week 5

Power Clean
95x5
145x5
145x5

Rack Pull
225x5
315x3
405x2
495x1
565x1* (+20lb PR @ 3rd pin setting)

* sick ramp

Barbell Shrug
145x10
235x10
235x10
235x10

- double overhand, no straps

Dumbbell Row
75x10 per arm
95x10
95x10
95x10

Seated Row
7x10
12x10
12x10
12x10

2007-03-30T02:38:00.000-04:00

03/28/07 - Push Training

Strict Press
45x5
95x5
130x5
160x4 (+1 rep PR)

- The 4th rep was shaky, but I got it.

Dip
BWx10
BW+45x10
BW+45x10

Incline Dumbbell Press
45s x 8
65s x 8
65s x 5

2007-03-27T20:59:00.000-04:00

Pull Like A Strongman

I did my first strength article which is hosted on the StraightToTheBar.com blog. It's basically an introductory article to the strongman deadlift and is meant for intermediate lifters. Check it out. Let me know your opinion by leaving comments here on the blog. Thanks.

Here is the link:
http://www.straighttothebar.com/2007/03/pull_like_a_strongman_1.html

2007-03-27T20:51:00.000-04:00

03/26/07 - Squat Training

Olympic Front Squat
95x5
155x3
205x2
235x2
235x2
235x1

(+1 rep PR for the first two sets with 235)

- I dumped the 2nd rep of the 3rd set.

Seated Calf Raise
45x12
90x12
135x12
180x20
180x20 (+5 rep PR for 2nd set)

2007-03-25T22:01:00.001-04:00

03/25/07 - Strongman Event Training

Atlas Stone Series
230 - loaded high
260 - lapped

- less than 60 seconds

- stone series PR

2007-03-23T02:40:00.000-04:00

03/22/07 - Brad Gillingham Deadlift Routine - Week 4

Deadlift
135x5
225x5
315x5
400x5
400x5*

* The last rep of this 2nd set was hitched/ramped.

Dumbbell Row
50x10
70x10
90x10
90x10
90x10

Seated Row
7x10
11x10
11x10
11x10

2007-03-21T23:33:00.000-04:00

03/21/07 - Push Training

Strict Press
45x5
95x5
125x5
155x5
155x3
155x2

Dip
BW+45x5
BW+90x3
BW+135x1 (+10lb PR)

- The hot girl in the video was obstructing the view of the three 45s attached to the dip belt.

Incline Dumbbell Press
40s x 8
60s x 8
60s x 8

2007-03-20T23:40:00.000-04:00

03/19/07 - Squat Training

Olympic Front Squat
95x5
155x3
205x2
230x2 (+1 rep PR)
230x2
230x2

- I forgot my wrist wraps and consequently, my wrists were hurting too much to proceed after the 3rd set of doubles with 230 which was a PR anyway.

Seated Calf Raise
45x12
90x12
135x12
180x20 (+5 rep PR)
180x15 (+1 set PR)

03/16/07 - Brad Gillingham Deadlift Routine - Week 3

Power Clean
95x5
140x5
140x5

Rack Pull
225x5
315x3
405x2
495x1
585x1* (+40lb PR @ 4th pin setting)
585x1

* hitched

- This was one pin setting lower than last time (5th down to 4th) when I did two singles with 635.

Barbell Shrug
135x10
230x10
230x10
230x10

- double overhand, no straps

Dumbbell Row
45x10 per arm
65x10
85x10
85x10
85x10

Seated Row
6x10
10x10
10x10
10x10