Sumo Deads- 135X3, 225X3, 275X3, 315X3, 405X3, 495X1, 585X1, 625X1 (PR) this came off the floor real well but the last little bit of the lockout took 15 mins shy of forever. Will post video later this week.

Front Squats- 275X5, 315X5, 365X3

GHR- X15, X13, X13, X13
Straight leg sit-ups- (double mini's) X10, X10, X10, X10

Rower-???

Saturday Dec 16th 2007
DE Lower

Box Squat (ridiculously low 8-9") Light bands- 10 sets of 2 @ 225 with suit bottoms on. This was productive, felt good hitting the crazy IPF depth in the suit bottoms, speed was respectable. light bands+ 315X1, LB+405X1, LB+ 455X1 suit straps up for this one. Not bad out of the bottom, but the bands make it feel like it's crazy heavy at the top.

GHR- 3 sets of 15
leg extensions- 3 sets of 15

De bench - doubled mini's + 135 for 9 sets of 3

4 board press- 275X3, 315X3, 335X2, 335X1 drop 315X1

BB rows- 185X15, 225X10, 225X10, 225X9, 225X10 drop 135X25

Facepulls
lateral DB raise

Rack pulls (bar at knee caps)-225X5, 315X3, 405X3, 495X3, 585X2, 635X2, 675X2, 725X1 (PR)

Front Squats- 315X3, 345X3, 365Xfuck-up, 365X1 (left some in the tank here as I was being too cautious, taking this down the first time, my feet were in the wrong position and it twisted my knee a bit. nothing serious but very irritated and a little sore)

GHR- X15, X15, X15, X12
Hanging leg raise- X25, X25, X25, X25

Bar curls- for the pypz

Military press- 135X10, 155X9, 155X8, 155X9, 225X5 (push press)

Chins (50 reps)- X11, X11, X10, X7, X7, X6

Pushdowns- 100X25, 120X20, 120X20, 120X20
Face pulls- 4 sets of 20 @ 70lbs

3 way shoulder raise- 3 sets of 15/direction
Blast strap push-ups-X20, X20, X17

Rower-500mX1:29.7

Thurs Dec 27th
ME Upper

Worked up to 335 raw, chirt on 365 off 2 board X1, 375 off 2 board X1, 375 off 1 board X1, 375X1 no touch, 375X1 no touch.
I'll take any advice I can get to get these weights to touch easier.
I'll make some video of the next session and post it up.

DB extensions-40X16, X15, X15, X15

DB rows- 120X20, 120X15, 120X15, 1 set of chinsX10

3 way shoulder raise
Face pulls

Saturday Dec 29th
Lower assistance

DB snatches- 80X5/arm, 100X5/arm, 120X3/arm(PR), 120X1/arm-100X3/arm-80X5/arm

GHR-4 set of 15 reps
Leg extensions-4 sets of 15 reps

step-ups- 3 sets of 20

rower 3 set of 250m

Sunday Dec 30th
DE Upper

Bench with doubled minis-135X3, 135X3, 185X3, 7 sets of 3 @ 155lbs.
The last 4 sets thing really came together, I focused on "snapping" my elbows out, to lock-out harder. It made the reps feel very fast and crisp.

4 board press-275X5, 295X5, 315X4(PR), 315X5(PR)

DB Military-60X15 (PR), 70X8 (PR), 70X7 drop 40X7
Face pulls-3 sets of 20

Chins-X13, X10, X10, X10
3 way shoulder raise

Squats- worked up to 475X1 raw, 500Xmiss, 500Xmiss, Suit on now, 500X1, 515X1 (this was the best rep of the day), 525X1 (PR)

I am happy to say I hit depth very consistently without thinking about it that much, I alway feel high but my partners always tell me I'm deeper than I need to be. I just wish I could break the 500 mark raw. It feels like it's right there.

Bench-135X8, 185X6, 225X5, 275X4, 315X2 (all raw)
Shirt on-365X1 off 1 board, 375X1 off 1 board with long pause, 375X no touch, 385X1 touch and go, 385X1 good pause but bar is touching on belly, 385X1 same as before, the touch is low on the gut but at least the press feels easy,
put on fresh shirt (I have 2 shirts of the same size and model but one is new and tight and stiff) 385X stopped where a 2 board would be.

The goal of the shirt session was to get a lift that will pass at the OPA meet in late Jan. I' still not satisfied.

Chins- 4 sets of 10

Seated DB pwr cleans- 2 sets of 20

Saturday Jan 5th 2007
Events (takin' it easy)

Axle C+P- worked up to 240, practiced the Karlson clean instead of the chest busting continental. THis went well, I'm getting it down pretty good.

Stones- 255 for a few warm-ups, Stone run 230 to 60"-255 to 56"-290 to 54"-320 to 51"X2, this felt real good, I didn't want to miss.
second run was the same as above but added the 300 before the 320,
some reps 290 to 60" X2, 255 to 60"X6

A bunch of tire flips

DE Box squat (10" box)-5 sets of 2 @ 225 + light bands, 5 sets of the same but without the box.

Speed pulls- 6 sets of 1 @ 405

GHR- 4 sets of 17 reps

Hanging leg raise- 3 sets of 20
DB curls- 40X10, 50X9, 50X10

Tues Jan 8th 2008
DE Upper

DE bench (175+doubled mini bands)
8 sets of 3, these felt good, if I remember correctly I'd say just a fast as last week (155+doubled minis)

4 board press- 315X5, 355X3 (PR) it took the full of arse to get #3, but I'm still happy with that.

Barbell rows- 185X15, 225X12, 225X12, 225X10, 225X10

BB standing military-135X15, X13, X12, X11, X13
DB shrugs-60X17, X15+5 holds, X15, X15, X15

Squat- 135X5, 225X5, 315X3, 405X2, 455X2, 500X1 PR (finally got this monkey off my back), suit on-525X1, 525X1, 550X1(I added knee wraps for the last 2, I had them put on a loose, and it worked out okay. I'm glad to get the knee wraps to finally work for me. until tonight I really hated them.) According to my training partners, all the important squats were plenty deep and should pass in the Niagara meet.

GM's- 225X8, 275X5, 295X3

GHR- X18, X18, X15, X17

It was at that time the general addressed all of his men and said, “Men, I believe we will be victorious because you have the hearts of warriors and you have never given up before. Yes, it is true they are bigger in number and stronger in size and more skilled in weapons. However, they do not have the heart that you have and are not nearly as motivated. You see, men, we now have no way home and you have two choices. You can fight with heart and live or battle in fear as a coward and die.”

Saturday Jan 12th 2007
Events

Chain Yoke- (the weather was great and Pete's driveway was clear)
worked up to 635 for 120' no drops. This is PR. All sets felt pretty easy.

Stones- a couple of warm-ups to 60" and then did 2, 5 stone runs; 255 to 60" 290 to 56" 300 to 54" 320 to 51" and missed 350 to 51", did the same run a second time but got all 5 in 85 seconds.
300 to 60", 235 to 60" X 10
I'm happy with the stone progress

Farmers holds for my fading grip

----------
A fist full of steel

Shoulders and elbows are feeling beat up and this session was more or less going through the motions and getting the blood flowing.

Bench-135X10, 135X15, 135X15, 225X14

DB extensions- 25lbs for 25 reps, 3 sets

Face pulls- 3 sets of 20
Lat pull downs-3 sets of 20
band pull aparts- 3 sets of 20

These sesions are not fun, as I feel like nothing is getting done.

Thurs Jan 17th 2008
RE lower

Deadlift (this was just to try out my metal deadlifter)- 135X10, 315X5, 315X3, suit on 495X1 sumo, 495X1conv, 585X1sumo, 585X1 conv, 585X1sumo, 585X1conv.
The suit doesn't really turn my crank. I can't decide if it's better sumo or conv. I think it helps more pulling conv. but I probably won't use it next weekend.
Oh and 585 was cake

Squats- 225X5, 315X5, 405X5, 425X5
Felt good, deep and no belt

Chirt work (this will be the last chirt session before the meet. The goal was to get the bar to touch in a legal position and determine my opener. I knew there would be some experimentation required to get this working for me)

Bench- 135X10, 225X5, 225X5, 275X3 extended pause on chest, practice like you play, 315X2
chirt on, no belt, raise arms up to loosen effect of chirt 315X2 no touch, this didn't work.
365X1 belt on shirt still loose, 405X1 belt and chirt pulled down tight, 425X1, 425X1PR, I still can't say for sure if the touch is high enough on my chest but I know I can get it down easily with heavier weight. I think I'm going to open with 385lbs. I've hit this wegiht many times in the gym. My only concern would be not getting it down, but I can always jump up to 405 and get the touch for sure.

DB extensions- 4 set of 30 reps
Face pulls- 4 sets of 20
Lat pull downs- 4 sets of 20

Just want to get some high rep work in to get the blood flowing

Log press- 4 set of 10 @ 190 (push press)

Chins- 5 sets of 10

Blast strap push-ups (100 reps)- X20, X20, X18, X18, X16, X10

3 way shoulder raise- 3 sets
face pulls- 3 sets

I was planning on keeping this week light and easy but since I didn't get to pull at the meet, I may pull on Thurs. Dave and Shane are both trying to hit new PR's on Thurs, so I will probably join them.

Deadlift- 225X10, 315X5, 405X2, 495X1, 600X1, 635X1 PR, 655X1 PR
I got vids coming soon of these new PR's
David also pulled his first 600 and then moved up to 610. Hurry up Shane we're waiting.

GM's- 225X6, 275X5, 275X5

GHR-+25lbs X10, +25X7 drop X3, +25lbsX10, +25lbsX5 drop X5

GHR Sit-ups w/mini band- 4 sets of 15

1 arm DB press (3RM)- 60X8, 70X5, 90X4, 100X3, 120X3, 125X3 (thick DB)
Left some in the tank on these. They went well with just the right amount of strain. No need to get injured.

Triceps Death- 225 to 1,2,3,4 board X3, 225 to 2,3,4 board X3, 225 to 3,4,5 board X4
(5 reps at each board height, unless otherwise listed)

DB Rows- 155X12, 155X15, 155X12

Shrugs and neck work for the yoke.

Sunday Feb 3rd 2008
DE Lower

Start of progressive band tension template.

Low Box squats- 8 sets of 2 @ 285 + Light bands (wk 1 47% + LB)

Front squats- 225X5, 275X10, 275X10, 275X10

Seated military w/ mini bands
95X3, 95X3, 115X3 for 6 more sets
once we got this set up right, it worked out real nice, should help lock-outs.

Skull crushers- 95X15, 105X15, 115X14, 115X12 rest pause X2 X1

Thick DB rows- 3 sets of 12/arm @ 155

Low box squats- 225X8, 315X3, 405X3, 455X1, 495X1, 515Xmiss
I hate missing lifts.

RDL- 405X8, 455X5, 495X5

GHR- X17, +25X7 drop X10, +25X10 drop X7, +25X5 drop X5
DB side bends- 3 sets of 120 X15/side

Log- worked up to 300X1 (PR) Glad to finally get this. It was a grinder though.

Stones- 270 to 60" X3, tried 385 to 51"X miss (that stone is heavy) I got up high but had no control at the top. 300 to 60" 320 to 60"
350 to 54" 10 reps of 300 to 54" and 52"
stones are continuing to improve. I was glad to only use an 18" stone for warm-up and then stick to the 20" stones.

Box squats (13"box) Week 2 51% + light bands
8 sets of 2 @ 305

Speed pulls- 6 sets of 1 @ 405, I've switched back to conventional and the bar seems to be flying off the floor. I look forward to the next ME pulling session.

Hack squats- 225X15, 275X15, 315X15, 365X15 drop 315X10 drop 225X10

Push jerks- 185X5, 225X5, 245X2, 275X1, 315X1, 325X1(PR)

Weighted dips- +100X12, X10, X10, X8 drop X6

Chins- X15 overhand, X9 underhand, X7overhand, X6 underhand, X9 overhand

3 way shoulder raise X 3 sets
Face pulls X 3 sets

Rower 500m X 1:24.9 (PR)

13" box squats- 225X7, 315X3, 405X2, 495X1, 525X1 PR, 545Xmiss, 545Xmiss

Deadlift- 315X5, 505X9

GHR- X20, X11, X12, X12
Hanging leg raises- X25, X20, X20, X20

Pump the gun show

Sat Feb 16th 2008
Events

Stones- 235 to 64" for a couple, stone run 235 255 270 290 to 60" 56" 54" 50", 270 290 300 320 to 60" 56" 54" 50" , practiced shouldering 270 and placing atop 64" to mimick towers.

Axle C+P- to (practice Karlson clean) worked up to 270X2, 220X5 clean every rep

Farmers- worked up to 350 per hand for about 10' X 2 trips (indoor farmers is ghey but better than not doing it at all)

Sunday Feb 17th 2008
DE upper

Seated Military w/ mini bands- 8 sets of 3 @ 115lbs

Skull crushers- 75X 20, X23, X24, X30

Barbell rows- 4 sets of 15 @ 185

DB floor press- 60X20, 75X15, 75X15, 75X12
face pulls- 4 sets of 20

Felt pretty beat up after events, stuck to light high reps and got a pump

Push press/jerks- 135X10, 185X5, 225X5, 255X3, 275X3 (jerks), 255X3 (pushpress)

DB extensions- 40X17, 40X15, 40X12, 40X13

DB rows- 120X15/arm, 155X12/arm, 155X15/arm

seated DB pwr cleans- 3 sets of 15

SSB box squats (13" box)- 135X10, 225X6, 315X5, 365X3, 405X2, 455X1 belt on, 475Xmiss, 475X1
This bar is tough, it pushes you forward and the hand position makes it tough to keep your upper back tight. It will be interesting to see the results in a month.

Snatch grip deads- 315X6, 405X5, 495X4, 545X3

GHR-X17, X16, X15
Lunges- 3 sets of 100' with 80lbs DB's

Log CLean and Press for reps- worked up, 235X4, 235X3, 235X5, 235X5, 235X5 (in 1 min), 185X9.
I gave myself a 90 second time limit on the last 2 sets to try and get as many as possible. The first timed set, I just went to town and was gassed quickly and pretty much just got 5 in 90 seconds. On the second timed set (the last set of 235) I did 2 reps, rested 5 seconds, did 1 rep, rested 5, 1 rep, rest 5, 1 rep. rest 5, and it only took 1 minute to get 5 reps.
The garage was hot and I sweated from start to finish.

Attepted to shoulder the 270 stone twice but I just didn't have anything left.
I'm a little sick and went home to sleep a solid 12 hours.

Sunday Feb 24th 2008
DE Lower

Box Squat (13") wk 3 of progressive band cycle, Light bands + 53%
8 sets of 2 @ 315 + Light Bands
All sets went pretty good, have decent speed. Learned to keep my eyes open on the way up. need to pause on the box longer.

Speed pulls (65%)
6 sets of 1 @ 435 (conventional)
Flew off the floor, need to keep hips low and lead with the head.

DB Split squats- 65lbsX13/leg, X12/leg, X12/leg, X12/leg
These kick the crap out of me.

Bench press- 135X10, 225X5, 275X3, 315X2, 345X1, 365Xmiss, 365Xmiss.
This was the first time benching since I bombed out at Niagara. I just wanted to see where my raw bench was at. I'm slightly disappointed about missing the 365. Both times I missed it about half way up. The 345 was cake, I even gave the IPF pause in the bottom. Sure wish I had opened with a raw press and then put the shirt on.(at Niagara)

DB extensions- 45X11, X10, X8, X9

Chins- X13, X10, X8, X7

standing DB military- 70X13, 70X11, 70X9, 70X10

SSB Squats- 135X10, 225X8, 315X18, 405X5

RDL- 405X10, 405X10, 405X10

Double Blue band GM's- X25, X15, X15, X15

GHR sit-ups- X25, X20, X20
BB curls- 95X12, 95X12, 95X12

rower- 500mX 1:25.9

Sat Mar 1st 2008
Events

Stones- shouldering- 270 to 60+, 290 to 60+,
385 to 51" (on the second try) missed the third attempt on the edge as well.
tried to shoulder the 270 after this but with no success.

Farmers- worked up to 350 per hand for 30' (drop and turn at 10')
350 holds for 22 seconds

Log clean every rep- 135X20 reps

Sunday Mar 2nd 2008
DE upper

Log jerks- 4 sets of 3 @ 190, 3 sets of 3 @ 210
Feeling fairly good, just focusing on an agressive lock-out as well as dropping under it fast.

4 board press- 275X5, 315X5, 335X5

DB bench- 60X20, 70X20, 70X14, 80X12

Bench- 135X10, 225X8, 275X4, 315X2, 315X2, 335X1
I spent all day working on my right shoulder to make sure it was loose and ready to press, and ironically, during arm circles in my warm-up, the left shoulder got a pinch in it. Very frustrating. Benching had to be very smooth and cotrolled, with slow decents.

Skull crushers- 95X20, 115X14, 115X12, 115X10 rest pause X2 RP X2

Chins- X10, X10, X10, X8

3 way shoulder raises- 2 sets of 15/direction

18" rack pulls (conventional stance)- 315X8, 405X5, 495X3, 585X1, 675X1, 725X1 PR (belt on), 745X didn't even move it.
this was a big PR for conventional DL. I look forward to trying a ME pull from the floor.

Front squats- 315X5, 365X3, 365X4

GHR-X20, X17, X17, X16

Hanging leg raise- X25, X20, X20, X20
DB curls- 4 sets of 10/arm with 50lbs

rower 500m X 1:25.9

Box squats (13", 47% + average bands) wk 4
8 sets of 2 @ 285 + average bands

DE Deads (conventional)
6 sets of 1 @ 405 + mini band

DB lunges- 100X100', 100X100', 100X100'
GHR-X17, X17, X19

DB side bends- 120X15/side for 3 sets
I loaded up the thick db with 155 but my grip was too fried from the lunges and I could only get about 5 reps before I dropped.

I also want to comment on how important using the collars on barbells is when you lift in the gym.
A young guy in one of our gyms was benching without collars the other night, I've told him many times to please use collars and ask for a spot. But he likes to bench two wet socks that are too heavy for him without collars. And sure enough, he dumped it and each side went flying off the bar and crashing onto the floor. One side just barely missing another members legs.
I was more than a little pissed off, but I stayed pretty calm, as I think he felt pretty foolish as the gym was pretty packed. But I got even more upset when I asked him about it and he told me that not using the collars saved him....well....I snap...Lose it.. (not quite) but I told him in a less than friendly tone that it's not him we were worried about, it's the other people in the gym that get hit with the flying weights and usually end up hurt.

If you are foolish enough to lift more than you can handle, at least be considerate and use the collars and protect your fellow gym members.

Tues Feb 11th 2008
ME upper

Push press- 135X8, 185X8, 225X5, 275X1, 275X2, 275X2, 245X6, 245X6

4 Board Press- 315X5, 335X4, 355Xmiss
DB extensions- 45lbs X19

DB rows- 155X13/arm, 155X13/arm, 155X12/arm, 155X12/arm

Hang cleans- 4 sets of 12 @ 135

Thurs Feb 13th 2008
ME lower

18" rack pulls (conventional)- 225X10, 315X8, 405X5, 495X5, 585X10 straps on for last set

front squats- 275X5, 315X5, 315X10 (tried out Dave's oly shoes. My does it make a difference. I could hit crazy depth without the slightest bit of discomfort and I felt like I could blast out of the bottom.) I gotta get a pair.

GHR- X20, X15, X20, X15

GHR sit-ups (minin band)- X20, X15, X15, X10 drop the band X4
BB curls- 4 sets of 12

rower 500m X 1:27.0

Sat Mar 15th 2008
Events

Stones- shoulder 270 to 60" for 5 singles, shoulder 290 to 60",
300 to 56" for 2 ugly singles (first time lifting a 20" stone with no tacky)
some other work with 270 and 290 to 60",

Chain yoke- worked up to 585 for 4 consecutive trips across the garage (15') no belt

Log clean and press for reps- 135 X 26

Some tire flips

Tues Mar 18th 2008
ME upper

Push press- 135X10, 185X8, 225X6, 225X4, 245X3, 275X3, 225X6

DB extensions- 45X15, X13, X12, X13

DB rows- 120X15/arm, X15, X15, X16/arm

Pwr cleans- 155X10, X11, X12, X12

Thurs Mar 20th 2008
ME lower

Squats- 225X10, 315X5, 405X5, 455X4 This was a great confiedence builder, I didn't use a belt and I just went as deep as could. Everything felt great.

GM's- 275X5, 315X5, 365X3 all 3 rested reps on the safety straps thus making it a suspended GM, 315X5 moved straps for extra depth. All felt real good.

GHR- X20, X17, X16, X13

DB side bends- 120X17/side, X17/side, X20/side

Axle C+P- worked up to 290(pr) using the Karlson clean. This was an easy lift for me but I shut it down while I was ahead.

Stones- 270 to 60", 290 to 60", 300 to 60", stone run 255, 270, 290, 300, missed the 350

some tire flips

Sunday Mar 23rd 2008
DE lower

Box Squats (wk 5, 13" box 51%+avg bands)-8 sets of 2 @ 305
Elbows were sore from events on Sat and this was agonizing but it had to be done.

DE PULLS- 405+double minis X1 (this fucked up my groove) 455 for 5 sets of 1

GHR sit-ups- 3 sets of 20

Tues Mar 25th 2008
ME upper

Floor press- 135X10, 225X5, 275X5, 315X5, 335X2, 335X1, 225X18

Skull crushers- 95X20, 115X12, 115X9, 115X9 (all on steep bench)

Weighted chins- +20X6, +30X5, +30X5, +30X5

DB military press- 60X10, 60X8, 60X7
3 way shoulder raise- 3 sets of 15/direction

tabata turkish get-ups

Thurs Mar 27th 2008
ME Lower

Squats- 225X8, 315X5, 405X3, 455X3, 475X1+1 (no belt)
This was a dissapointment, as last week 455 flew up for 4

Deadlift- 495X3, 545X3, 585X3 (I tried out my metal deadlifter and I'm still not sure if it helps or hurts) 585 felt pretty easy

GHR- 4 sets of 15

hanging leg raise- 2 sets of 20, 1 set of 25
DB alt curls- 3 sets of 12

rower 500m X 1:28.2

Sunday March 30th 2008
Events

Log press- worked up to 310 (PR) also did 280 for and easy triple on the work-up. All felt really good and didn't use a split jerk.

Farmer's- 240/hand for 200', 290/hand for 100', 75', 15' grip is completely fried. even today (monday) my forearms are toast.

Stones- 255, 330, 360, all for a couple of singles.
The 330 seemed harder than the 360. All to 53-54ish platforms.

SSB Box squat- 135X10, 225X5, 315X5, 405X2, 455X1, 405X3 drop 315X10 drop 225X12
This bar kicks the shit out of low back.

GM's- 3 sets of 10 @225

Lunges- 4 trips of 50' @100lbs

DB side bends- 120X20/side, 120X18/side, 120X18/side

Rower 500mX 1:29.8 (very slow)

Sat April 5th 2008

Visited a weightlifting club in North Bay.

Snatch- a lot of sets of triples, worked up to 75kg
(My technique was not real good, but not totally shit either)

also did a bunch of different drills, breaking down the snatch and Clean and Jerk.

Tues April 8/08
ME upper

Log press- 190X5, 240X4, 190X5, 240X4, 260X3, 280Xmiss

BB rows- 4 sets of 12 @ 225

DB extensions- 45X14, 45X12, 45X8, 45X7

Incline DB press- 70X15, 80X12, 80X10
Face pulls- 3 sets of 20

rower 500m X 1:25.8
250m X 40.2

Not a bad session considering it was one of those nights when the gym was busy, I didn't get a warm-up

SSB Box skwaats- 135X10, 225X6, 315X6, 405X4, 425X2

Buffalo bar GM's- 225X8, 275X8, 315X5

Leg press- 6 plates X15, 7 plates X15, 8 plates X12, 8 plates X12
GHR- X10, X10, X10

GHR sit ups- (mini band) 3 sets of 15
DB curls- 3 sets of 10

Saturday April 12th
Events

Log clean and press- (clean every rep) worked up to 235 X 7

Farmer's- worked up to 260 for 200' with a drop turn at 100'

Stones- lifted a few

Tire flip- 3 sets of 100'

Sunday April 13th 2008
DE upper

Log clean and press (power jerk)-2 sets of 3 @ 190, 6 sets of 3 @ 210 clean each rep
This felt great, After Saturdays events, I feel that practice and timing will make a huge difference. This session was very productive.

5 board press- 275X6, 315X6, 335X5, 355X4

DB incline press- 80X12, 90X10, 90X7 drop 70X2

Chins- 5 sets of 10
Face pulls- 5 sets of 25 reps

Hill sprints- 8 sets (sprint up, walk back down)

Sunday July 27th 2008
DE upper

Log jerks- 4 sets of 3 @ 190, 3 sets of 3 @ 210, 1 set of 3 @ 230
190 for 20 reps- 11 + 9

Weighted dips- +100lbs X12, X12, X9

Chins- (50 reps in as few sets as possible) X10, X10, X7, X6, X7, X6, X6

Suit work to get used to the gear again for the CSM

Squats- 225X12, 225X10, 315X3, 405X3, Suit and belt on-495X2, 545Xmiss (this was frustrating, I tipped forward out of the bottom and almost dumped it) 495X4
Didn't have any knee wraps at the gym otherwise I would've put them on too
Being in the suit wasn't as bad as I thought, I did pitch forward but only real bad on the heavier attempt.

DL- 315X3, 405X3, 495X1, 585X1, 675Xmiss (missed it just above the knees, felt good though, poor positioning)

Leg press- 7 plates X12, X12, X12
DB side bends- 3 sets of 15/side @ 120

Bench- 135X10, 225X5, 245X5, 275X5, 285X5

DB military- 70X10, 70X6 drop 60X3, 60X10, 60X9

DB rows- 3 sets of 15/side @ 120lbs
Face pulls- 3 sets of 20

Rope pushdowns-3 sets of 20

prowler- 3 double-up trips +90lbs

May I take this opportunity to ask all of those that may be reading this to never, ever, do barbell curls in the squat rack. Doing such an annoying act in one of my gyms is the equivalent to taking a dump on my lunch just before I am about to eat.
Seriously, do you need a fucking rack to stand there and curl? Put the bar on the floor and bend over and pick it up. If you can't deadlift what you can curl, please re-evaluate your methods.

Farmers- 230 (thick handles) for 50' to 295 cylinders for 50' X2

Hussafell stone carry- a couple of carries

Stones- 255 to 72" (this is cake now) 270 to 72" X miss (this is how the 255 felt last week), 300 to 51" X3, 300 to 51" X 4, 255 to 72"

Chain yoke press- 135X10, 185X9

Tire flips- a bunch of them

Sunday Aug 3rd 2008
DE upper

Log Jerks- 3 sets of 3 @ 190, 3 sets of 3 @ 210, 2 sets of 3 @ 230 (Speed was good, timing was good)

Close grip 2 board press- 275X8, 295X5, 315X3

225 for 30 reps in as few sets as possible- X12, X9, X9

Chins (grip over top of cable station) 50 reps- X10, X10, X10, X10, X10
Band pulll aparts- X25, X25, X25, X25, X25, X30

Monday Aug 4th 2008
Beach muscles

Morning:(performed on the beach while camping)

100m sprint, 10 wife squats (sitting on shoulders), 15 push-ups, X2

Heavy stone shot put

underwater sprints

Evening: (at the park behind my house)
Med ball heaves, kettlebell snatches, sprints, burpies, chins

Tues Aug 5th 2008
Lower

Squats-225X10, 225X10, 315X6
Moved to smith machine to practice for truck squat at CSM-405X3, put suit on 495X4, knee wraps on 585X4, 645X1, knee wraps off 495X5

This was okay, but I still have a big question mark in my mind about this event. I took the 645 down way too slow and stopped at the bottom, then the grinder began. It was one long rep. I think getting the knee wraps on one more time will be necessary.

suspended GM's- 225X5, 275X5, 315X5

DB Split squats-3 sets of 12/leg @ 60lbs (These complete blasted my legs, and left me feeling like I was ready for bed)

Hanging leg raise- 3 sets of 20

Prowler- 1 double-up and 3 singles +90 (This was totally incapacitating, I had prowler prattle before we even got started. I think I need to do more split squats)

Thurs Aug 7th 2008
Me upper

Bench-135X10, 225X5, 245X3, 270X3, 285X3, 300X5 (I think this is a PR)
(this is following the 5/3/1 method from wendler's book. using the appropriate %'s, it leaves you with huge confidence and feeling ready to smash the accessories)

DB military-70X12, 70X11, 70X8, 70X9

Kroc rows-1 set of 10/arm @ 120, 1 set of 21 per arm @ 120 (PR)
Face pulls- 3 sets of 25 reps

Gun show- (break out the stringer tanks now)

Prowler- 3 double ups and 1 single (low handles both directions) +90lbs

Sat Aug 10th
A guy asked me for a spot while I was doing nothing so I decided to join him on his 225 for reps day. (football player)

Bench press-225X15, 225X14, 225X1 (30 reps in as few sets as possible)

Chins- 4 sets of 10

Monday Aug 11th
ME upper (didn't want to miss my 5/3/1 week of the 5/3/1 template)

Bench press- 135X10, 225X6, 250X5, 285X3, 320X4 (PR)
So far every week I've exceeded the desired reps easily. It's great for my confidence.

Chins- 3 sets of 10

Tues Aug 12 2008
Some practice work

Warmed up with SSB to 12" box-avg bands X10, 135+avg Bands X5, X2
Smith machine squats-405X5, add knee wraps, 405X4, 405X5
(this was just to get some practice putting on the wraps and being comfortable with them, as well as finding a good position for a machine squat)

Log jerks-4 sets of 5 @ 190, 1 set of 3 @ 230

GHR- 3 sets of 10
Hanging leg raise- 3 sets of 20

Prowler- 3 singles +90lbs (all on low handles)