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asooneyeonig
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Join date: Jun 2011
Posts: 612

bench:
2x10 @ 45

mobility work on thoracic area and warmups with a clubbells

bench:
3x5 @ 95
10x3 @ 135, done as fast as i could move it with a pause at the bottom

axle overhead strict press:
1x5 @ 90
1x5 @ 100
1x5 @ 110

1 arm rows:
1x6 @ 100

and this headache that i had all day put me to the floor. i keep holding my breath on 1 arm rows and after that set even bending over shot searing pain through my head. :(

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cavalier
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Join date: Jan 2011
Posts: 3327

Congrats on the squat PR! Looks like you're doing well on the other stuff as well.

The next time the kids bother you, put them to work spotting you. Bet that'll get rid of them.

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asooneyeonig
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Join date: Jun 2011
Posts: 612

thanks cav, and here is another squat PR. those box squats seem to be working quite well for me.


warm up - KB swings:
3x30 @ 35

warm up - power cleans:
3x5 @ 95

squats:
3x5 @ 135
2x2 @ 225
2x1 @ 275
1x1 @ 295
1x1 @ 315, PR
1x1 @ 325, PR again by a total of 16lbs.
that was my goal of today to set a new lower body 1RM PR. done.

stone loads to 4.5ft platform:
1x1, 210, took quite a while. getting that thing off the floor is hard! added some athletic tape to my forearms and plenty of tacky and it came right up for me.
1x1, 230
1x0, 250, it kept slipping off my shirt. i have to remember to keep a old messed up t shirt to put tacky on a i know i had lots more in me. i felt like i could have gotten the 270 stone.

and thats it. this is workout 1 of my intensification phase. lots of less volume with lots more intensity. although i did skip my accessory work and did some stones before i had to head home to clean up for the easter stuff with the kids.

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kpsnap
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Join date: Feb 2010
Posts: 7097

That's a huge PR. 16 lb!

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asooneyeonig
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Join date: Jun 2011
Posts: 612

kpsnap wrote:
That's a huge PR. 16 lb!


thanks. my training after my meet in november sucked and i took several steps back. going down to 3 days a week and doing more speed work seems to have helped a lot. i also have a goal of 350+ at my next meet in late july. i may break 1000 in my second meet. that makes me smile. :)

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asooneyeonig
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Join date: Jun 2011
Posts: 612

warmup with clubbell stuff:
1x a lot @ 10lbs

bench:
2x10 @ 45
2x5 @ 95 with doubled micro mini long bands, 15.5-22.5lbs
1x3 @ 135
1x3 @ 155
1x1 @ 185
1x1 @ 205, without bands, PR by 2lbs, ehh. ill take it.
1x0 @ 225, went down nice and fast, lol. oops. should have tried 210 or 215.

incline bench, ring finger on inside ring, with doubled micro mini (16-26lbs):
2x6 @ 95
1x6 @ 105
1x3 @ 115
those bands make this weird like hard and stuff

head supported BB rows with wide grip:
1x6 @ 135
2x6 @ 155
1x6 @ 175

1 set of high rep stuff to finish me off:
curls, overhead extensions, side laterals, front laterals

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asooneyeonig
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Join date: Jun 2011
Posts: 612

deadlifts:
2x5 @ 135

reverse band deadlifts:
2x3 @ 225
4x2 @ 295
6x2 @ 345
i used light bands, lightened the load by 70lbs at the bottom and went completely laxed at my knees.

snatch grip deads:
1x6 @ 225
1x6 @ 235
1x6 @ 245
1x6 @ 255
1x4 @ 265
and i was wiped after that. wow.

side planks:
30 seconds each side

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asooneyeonig
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Join date: Jun 2011
Posts: 612

bench:
1x10 @ 45
1x10 @ 95
1x5 @ 95+micro mini bands
1x3 @ 115+micro mini bands
8x3 @ 135+micro minis
i figured the micro minis added 15 at the bottom and 22 at the top. i was aiming for 10 sets. 7 and 8 were very slow on the 3rd reps so stopped.


overhead:
1x6 @ 90, strict
1x6 @ 100, strict
1x6 @ 130, push/press
1x6 @ 150, push/press
1x2 @ 160, push/press
and i was gassed. fresh i really feel like i could do 160 and maybe 170 for 6.

1 arm rows:
3x6 @ 100

hi to low planks

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cavalier
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Join date: Jan 2011
Posts: 3327

What are micro mini bands? Are they as long as the regular?

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asooneyeonig
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Join date: Jun 2011
Posts: 612

cavalier wrote:
What are micro mini bands? Are they as long as the regular?


they are 40in bands from elite fitness systems. they add 5-30lbs of resistance depending on how far they stretch.

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asooneyeonig
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Join date: Jun 2011
Posts: 612

KB swings:
2x20 @ 35
nice and easy as part of a warm up

power cleans:
2x5 @ 95
2x5 @ 115
1x3 @ 135
1x1 @ 155
another warm up. 2 of my fav lifts to warm up for deads

deadlifts:
1x5 @ 245
1x2 @ 335
1x1 @ 385
1x1 @ 425
1x1 @ 450, new PR
1x1 @ 465, new PR again! yay.

front squats:
2x5 @ 135
1x3 @ 185
1x1 @ 195
1x1 @ 225, PR

standing cable crunches supersetted with facepulls:
4x15

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cavalier
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Join date: Jan 2011
Posts: 3327

Shit, 3 PR's in one day??? Definitely break out the champagne . . . or for us poor college instructors, an ice cream at A&W.

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asooneyeonig
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Join date: Jun 2011
Posts: 612

cavalier wrote:
Shit, 3 PR's in one day??? Definitely break out the champagne . . . or for us poor college instructors, an ice cream at A&W.


ya this dropping from 4 days a week to 3 days leaves me so fresh for every workout and allows for flexibility. and i really think all the speed work i started doing is helping a shit ton.

those westside guys have some shit going on. if i can just figure out my key alternatives to my main 3 so i can really follow a conjugate system i would ramp up with even more intensity. and following the advice of making westside a block periodization program is genius. i had a goal to break 1000lbs on my total by end of july at my next meet. with the last 10 days i am 5lbs shy of that already. i guess my year end goal of 1076 to be a class II lifter at 198lbs is going to happen quite easily.

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kpsnap
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Join date: Feb 2010
Posts: 7097

asooneyeonig wrote:
i guess my year end goal of 1076 to be a class II lifter at 198lbs is going to happen quite easily.

That's truly great!

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asooneyeonig
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Join date: Jun 2011
Posts: 612

i missed thursdays max effort upper body so i tried to put it on todays event day. neither ME upper or event day turned out good at all.

overhead presses:
1x5 @ 75
1x5 @ 95
1x3 @ 115
1x3 @ 140
1x1 @ 160
1x0 @ 180

farmers:
4x50ft @ 140lbs each hand
4x50ft @ 180lbs each hand

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asooneyeonig
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Join date: Jun 2011
Posts: 612

warmup - power cleans:
2x5 @ 95
1x5 @ 115
2x3 @ 135

deadlifts:
1x3 @ 245
1x3 @ 295
8x2 @ 335

front squats:
1x6 @ 135
1x5 @ 155
1x5 @ 175
1x3 @ 185

i just feel beat up recently. this sucks.

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asooneyeonig
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Join date: Jun 2011
Posts: 612

after feeling totally beat up from my last workout last tuesday the plan was to do some deload for few days. a dramatic event happened in my life and workouts were skipped all together. i do feel rather rested so im jumping back into the next accumulation block. going to make these blocks a bit shorted as i want to get through 2 macrocycles before my next meet at the end of july.



warm up on bench:
2x10 @ 95
2x5 @ 115

reverse band DE bench, micro-minis:
20 x 3 @ 115
i used 4 different grips, 5 sets each, started with close grip and went wider each 5
completed in 11:25, 6,900 total lbs, 604.36lbs/min

axle overhead push/press:
1x5 @ 110
1x5 @ 130
1x5 @ 150

superset; elbows tucked pushups with close grip inverted rows:

3x12



im focusing much more on pressing these next few blocks. i hope it starts to up my weights like what i have been doing with my lower body lifts. im going to be using more bands this block with pressing where i likely wont be using them for lower body.

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asooneyeonig
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Join date: Jun 2011
Posts: 612

Did some throws with my new adjustable weight. Had it at 27lbs and did over 40 throws for distance. At first I would just spin once. Then I watched some vids on my phone that broke down the 2 spins from some pros. tried it and it was ugly. My third attempt got me 3 feet further than any previous throws and it felt much easier too. So I kept throwing with 2 spins. Finished with a best of 36ft.

Moved on to some weight for height which was just to get a feel and see how it felt as I did not have a way to measure it. I was near a tree that had a branch at about 11 ft. Cleared that easy but then I was only using the same 27lbs weight from earlier. Only did 6 or7 throws. I was already a bit tired from the other throws.

Now I need to get me some more sizes of pipes so I can keep the plates tight and adjust higher or lower as needed. And a little wagon to carry it down the block to the park near me. Its not that it is heavy, it that I am likely going to end up carrying 15-20 items including the weights, handles, water, wrench and spare pipes to adjust the weight, etc.

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asooneyeonig
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Join date: Jun 2011
Posts: 612

cambered bar squats:
2x10 @ 55
2x5 @ 145
1x3 @ 195
2x2 @ 235
1x3 @ 255
1x3 @ 275

deadlifts:
1x5 @ 275
1x5 @ 315
1x8 @ 365

goodmornings:
1x10 @ 135
1x5 @ 135
and i was spent. sure i could have done more. but nothing at any decent intensity. thank good this was a ME day and meant to be short.

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asooneyeonig
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Join date: Jun 2011
Posts: 612

warmup:
pushups
inverted rows
clubbell stuff

45 degree incline:
2x10 @ 45
2x5 @ 95
1x3, 1x2 @ 115
1x3 @ 135
1x3 @ 145
1x3 @ 155

bench:
1x5 @ 115
1x5 @ 135
1x11 @ 155

bent over rows:
1x5 @ 115
1x5 @ 135
1x11 @ 155

rolling tricep extensions:
3x12 @ 20

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cavalier
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Join date: Jan 2011
Posts: 3327

Sorry, I missed something here. Are you training for Highland Games?

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asooneyeonig
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Join date: Jun 2011
Posts: 612

cavalier wrote:
Sorry, I missed something here. Are you training for Highland Games?


ive been thinking for a few months now to try either a strongman event of a highland games. me and 2 other guys i train with have been discussing the mcpherson festival in kansas in september so i put together some stuff from home depot and started throwing this week. still not sure if im going to do the event but with as fun as practicing the throws are i think i will leave it in for some fun training when i can.

i actually did some more throwing today.

26lbs weight for distance, did about 15 throws with a best of 37ft and di the 2 spin throw for all of them. i filmed myself again and the release was better as i actually stayed behind the trig on all of them. still choppy between the first and second spin and i am throwing it nearly flat. finished with the 42 pounder and that is an animal of a throw that will require some work to get up to. got 19ft out of that and called it quits after 3 throws.

tried the light hammer (16lbs) for the first time ever. not nearly as hard as i thought it would be. got 57'3" as my best of about 10 throws.

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cavalier
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Join date: Jan 2011
Posts: 3327

Sounds cool, let us know how you train for that. I think there's a thread or 2 over on the strongman section for Highland games.

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asooneyeonig
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Join date: Jun 2011
Posts: 612

cavalier wrote:
Sounds cool, let us know how you train for that. I think there's a thread or 2 over on the strongman section for Highland games.


i checked those out last night. right now the training is just an extra day for some practice throwing. there is so much technique that i opted to work more on that. i may even have a few days where i lighten the weight up for more skill and speed work. i will post those workouts in here as well.

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asooneyeonig
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Join date: Jun 2011
Posts: 612

squats:
2x5 @ 45, very high and tight
rolled my hip flexors and hip adductors
1x5 @ 45, much lower and easier
2x5 @ 95
1x3 @ 135

box squats:
15x2 @ 165
13:00; 9,900lbs;761.5lbs/min
i felt wiped at 15 sets. could have done more but speed was going down the last few sets so i called as this is a speed workout.

squats:
1x5 @ 190
1x5 @ 220
1x5 @ 245

goodmornings:
3x10 @ 95

my workout didnt last long. my girlfriend came out to workout after the box squats. she is recovering from a torn miniscus and 2 broken ribs so she needs a bit more attention. i will have to try and do facepulls, abs, and some kroc rows at work tomorrow.

and for some reason squatting with a belt has been killing my illiac crest. especially box squats. i am the point i wont even wear a belt doing those. i will at least put my spud on for non box squats. now i set my PR recently with my lever belt but it was a bit loose and i have tightened it down a bit since that day. maybe that is why that belt hurts so much....... still feels fine for deads though. go figure.

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