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Post by caalvarez2 on Jun 18, 2010 19:17:13 GMT -5
6/18/10
30mins treadmill
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foam roller
warmups
axle cleans
45/15
135/5
150/3
165/5 rep PR
belt on
185/1
squats
135/15
185/10
205/10
225/5
250/8
ab pulldowns
4x25+/70
hyperextensions
25/23
35/23
45/23
*volume PR for 3 sets using 25/35/45
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Post by caalvarez2 on Jun 21, 2010 17:40:07 GMT -5
6/21/10
30mins elliptical
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foam roller
warmups
RDL's
135/15
155/10
185/10
axle deadlifts
sumo/dbl overhand
250/3
275/2
295/2
225/16 rep PR
squats
135/15
185/15
225/16 paused/15" box
ab pulldowns
4x25+/70
hyperextensions
25/16
35/26 rep PR
45/21
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Post by caalvarez2 on Jun 22, 2010 19:24:22 GMT -5
6/22/10
30mins treadmill
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foam roller
warmups
axle clean and press
clean each rep
95/10
115/3
135/10 rep PR
*my grip was fried after that last set......
barbell shrugs
225/21
250/19
275/13
seated db press
35/21
45/15
55/6
widegrip lat pulldowns
90/33
100/23
110/16
hanging leg raises
BW/115 volume PR
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Post by Jared Enderton on Jun 23, 2010 18:29:57 GMT -5
wow... good workouts on back to back days! You better take a break for a few days my man!
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Post by caalvarez2 on Jun 24, 2010 17:37:45 GMT -5
wow... good workouts on back to back days! You better take a break for a few days my man! i did exactly that bro ;D |
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Post by caalvarez2 on Jun 24, 2010 17:57:02 GMT -5
6/23/10
30mins elliptical
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6/24/10
30mins treadmill
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foam roller
warmups(some stretching,lunges,RDL's)
farmers walks
(first time walking with my handles)
(weight is per each side)
first warmup walk
100lbsx120ft w/turn@60ft=16.59sec
second warmup walk
150lbsx120ft w/turn@60ft=21.26sec
200lbsx60ft=11.97sec
200lbsx60ft=11.56sec
ball buster walk...
200lbsx120ft w/turn@60ft=35.16sec,held on to the handles for the entire 35.16sec
***i'm sure these times aren't very good,but hopefully they aren't too bad for my first time doing the *actual* walks.Jared will let me know if these times suck or not for a first timer ;Dthe 200lbs felt great,easy to lift and hold on to.on the last walk,i knew it wasn't going to be quick,but my main goal was to hold on to the handles for the entire 120ft without dropping them.i wanted to test my grip strength.my grip was still going strong after i completed the 120ft,and i probably could have walked another 120ft without dropping them.what i need to work on is getting quicker with my feet,and taking longer strides,but that will come with time and alot more practice.next week i might try 250lbs for a straight walk with no turn and see how that goes.i wasn't even that tired after the last walk,so the cardio i've been doing these last 5wks is helping.a month ago i probably would have had The Big H after doing all that work ;D
i might be competing in my first strongman meet next month.so i'm going to try to do as much training as i can before then,with what i have.i might try to rig up something for a truck pull tomorrow if i can work it out.i don't have a harness though so i'll have to see what i can do.
***i'm going to try to get videos next week.both my guys who helped me out today didn't have their cell phones with them.
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Post by vincedecker on Jun 24, 2010 21:41:44 GMT -5
That's solid for your first time walking Connie! Good, good stuff. Sounds like maybe you struggled a bit on the turn on your last set, but that will come with practice. Farmer's were one of my worst events, but I would say you are off to a very good start. No joke.
It will be fun to see some videos and be able to analyze how you're doing. Looking forward to it.
PS: protect those knees so you have some longevity with Strongman.
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Post by caalvarez2 on Jun 25, 2010 19:27:22 GMT -5
6/25/10
30mins treadmill
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foam roller
warmups
bench press
135/10
185/5
205/5
max reps and fast
225/10
225/9-26sec
185/18
*bench sucks.this is the most i've benched in like 6wks and it showed.one of the events is bench press for reps with 225,so as long as i can rep 12-15 i'll be happy.i have another month to train for it.it's really uncomfortable and my elbows are pretty sore now too.i did order a pair of elbow sleeves to help with this problem,they should help with both my bench and clean and press.hopefully they arrive early next week.
ab pulldowns
4x30+/70
hyperextensions
25/16
35/16
45/16
TRUCK PULLS
1st pull:2000 Chevy Blazer,4WD,4200lbs
with 3 guys inside probably around 4800lbs
150 yards/56 seconds
2nd pull:2000 Chevy Blazer,4WD,4200lbs
with 2 guys inside probably around 4600lbs
about 125 yards/no time
*wow...those things are brutal man.my legs are so pumped up it's hard to walk.i thought it went pretty well for my first time doing these.i don't have a harness yet so we used a weightlifting belt and a pillow for support.next week i'm going to pull my wife's mini van that weighs 5400lbs, get a few guys inside, that should weigh around 6000lbs ;D
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Post by Jared Enderton on Jun 26, 2010 8:25:26 GMT -5
Those are very good times Connie. The 2 with 60' is what I look at the most. The one with 120' shows that you simply have inexperience turning (I could work with you on that, there is an art to it).
Your foot speed will get better VERY rapidly for the next few months. THat is an awesome starting ground though, seriously. I know for a fact I couldn't have moved that fast when I first started.
Be ambitious, but, be smart Connie. That is tremendous starting ground. What is the contest/events in the contest you are looking to do?
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Post by caalvarez2 on Jun 28, 2010 20:42:09 GMT -5
6/28/10
did cardio outside today
2 mile walk/run/sprints
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foam roller
warmups
RDL's
135/15
160/12
185/10
squats/15" box
135/15
185/5
225/5
275/5
295/5
belt on
315/10 box squat PR,had more left
axle deadlifts
sumo/dbl overhand
30sec time limit for each set
225/16 timed PR
225/16 just missed 17
ab pulldowns
4x30+/70
hyperextensions
25/21
35/23
45/28
*volume PR for 25/35/45
wow...today was a great day.i smashed at everything.i couldn't believe my squats today.315 felt light.this was the first time i've gone really heavy since i started squatting again.and i smashed the deadlifts today too.last week i set a rep PR with 225 for 16 with a non timed set,and today i matched that with a timed set,and i did that after squatting too.each week i'm getting better at everything,and each week i'm getting stronger and more athletic,and my muscular endurance is really increasing.i'm recovering relatively quickly too,at least compared to before i started doing cardio again.i'm really enjoying this new direction i took with my training and i'm very happy with my results so far.i'm really looking forward to this strongman meet now.hopefully everything keeps going well ;D
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Post by caalvarez2 on Jun 29, 2010 18:48:54 GMT -5
6/29/10
2 mile walk/run
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foam roller
warmups
RDL's
3x15/135
axle clean and press
clean each rep
95/10
115/5
30sec time limit
135/7 timed PR
185/missed clean...shit
185/missed clean again...now i'm getting pissed off
took a 10min break.....
185/1-20lb PR...hell yeah
barbell shrugs
225/26
250/23
275/15
hanging leg raises
BW/125 volume PR
*damn i'm happy.185 on axle clean and press is a big time PR for me.dropped another 2lbs BW too...weighed in at 220.3 today...and still getting stronger every week.everything is working out perfectly so far ;D
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Post by vincedecker on Jun 29, 2010 19:53:32 GMT -5
I don't know what to say, Connie. I'm really happy for you. The WOs look GREAT.
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Post by Jared Enderton on Jun 29, 2010 20:08:03 GMT -5
wow. amazing truck pulling, box squatting, and axle DL's! Oh and good job axle pressing.
Load some video up of your axle clean Connie....
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Post by caalvarez2 on Jun 29, 2010 20:44:13 GMT -5
thanks for the compliments Vince and Jared.i'm really excited about the future.everything is going so well.i think i'm pretty damn close to being in the best overall shape i've ever been in.i've dropped 16lbs BW the last 6wks,and i'm doing things that i couldn't do when i was 236.that's pretty damn good for me.
yeah Jared i've been wanting to get some video,but my video guy (Will Rosenboom) dropped his phone in the lake a couple weeks ago and can't afford to get a brand new phone yet.i'm supposed to have a guy here on thursday to video my farmers walks.....we'll see.hopefully.and then i'm supposed to have a guy here friday to video my truck pulls...again,we'll see.if i get videos,Will knows how to put them online for me.i don't have any clue how to do that.he did the other ones for me back in the beginning of may.i'll try to get a guy here next tuesday Jared to get some video of my axle clean and press for you.
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Post by Jared Enderton on Jul 1, 2010 11:31:53 GMT -5
Definitely get video next time. I might be back this weekend to help you with your form, I think I could easily get you cleaning 250+ the first time... Seriously.
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