Monday, June 16, 2008

Training Day - June 16 - Monday

I mountain biked Vultures Knob, the vocal and best trail in Ohio, yesterday (June 15). A nice easy 13.3 miles door to door. If you bike and ever come out this way bring your bike and we'll go ride.

Now onto today. Legs still felling some fatigue so i decided to omit the squats for today.

Barbell Snatch
3 x 40kg
3 x 50
3 x 60
3 x 70
3 x 75

snatches felt decent today. starting to get my speed back up.

Incline Bench Press
5 x 135 lbs.
5 x 185
5 x 205
5 x 215
5 x 225

bench is a weakness of mine since i don't train it ever. But it is going to be an event in an upcoming strongman comp. so i have to get better.

Thick handle DB Rows - 2.5"
5 x 75 lbs.
5 x 100
5 x 125
5 x 135
5 x 140

A goal of mine for the year is to Clean and Jerk the Inch DB and these rows are upping my confidence big time.

Skull Crushers
5 x 85 lbs.
5 x 105
5 x 115
5 x 125
5 x 130

Straight Bar Curls
5 x 95 lbs.
5 x 115
5 x 125
5 x 130
5 x 135

Yeah, yeah I know, Arm work. You're only as strong as your weakest link so I say make them strong. you'll notice its NOT a bodybuilding routine, but a strength routine.

Finished the day off with a kettlebell set:

20 minutes, 1-arm Long Cycle @ 40kg, 5 rpm

Felt solid on the set, just a good overall conditioner. I really enjoy these 20-minute sets which is kind of scary.


Scott Shetler said...


Great finally getting to meet you in Vegas brother - awesome blog. I really like your approach to mixing the bells w/strength & power training. I do something similar. Definitely learned a lot picking your brain before the meet - thanks. BTW - we're still on for the SE Regional Meet down here at my gym in ATL, hope you're still considering coming down for it. I emailed Caleb and he's still interested in doing an Oly demo at the meet.

Talk to you later man, great blog!


Anonymous said...

Great blog and thanks for sharing the "secrets" to your success!!