August 28 - Thursday

Jump Rope - 2 minutes
ABC sprint drills
Multidirectional hurdle jumps to sprint x 8 - 6" hurdles
24" hurdle jumps - 2 x 6 - 5 hurdles
Diesel Shoulder Warm-up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift @ 225 lbs.
Hang Clean @ 60 kg
Strict Press @ 60 kg
Time: 30:45

Seated Calf Raise @ 90 lbs.
4 sets of 15

I always like doing jumps and sprint training. The rest is a CrossFit set-up. I was not in any hurry but wanted to do a full body workout. I have the Global Grip Challenge out at the Diesel compound this weekend and I did not want to tax my grip much at all.

August 26 - Tuesday

Diesel Shoulder Warm-up
Turkish Get-ups
5 @ 16kg
2 x 5 @ 24kg

15 Minutes (EDT)
Standing Behind Neck Press @ 45kg
10 sets of 5
Bent Over Row @ 110kg
10 sets of 5

5 Minutes Rest

15 Minutes (EDT)
Handstand Pushups
8 sets of 1
Metolius Hangboard Pullups
8 sets of 5

5 Minutes Rest

10 Minutes (EDT)
Renegade Rows @ 32kg
6 sets of 5
Dips on Rings
6 sets of 5

Wrist Roller
10 lbs.
25 lbs. x 2

Landmine Torso Twists @ 10lbs. - 3 x 10
Ab Roller - 3 x 10
Zulu Abs x 10

Mini Band Curls and Tri Extensions
3 x 10

I went with less intensity and greater volume today and boy did it feel nice. I'm sure I will have some muscle soreness from the increased volume, but it shouldn't be too bad. I really enjoy Charles Staley's EDT protocol for general strength and conditioning.

August 25 - Monday

Squat Clean
3 x 70 kg
3 x 100
3 x 110
2 x 120
1 x 120

Dynamic Squats
252 lbs. + heavy (2.5") jumpstretch bands
10 sets of 2 on the minute

KB Snatch @ 12kg
10 minutes, 1-arm switch
12 rpm

Grippers up to #3 credit card set
Medley practice

My brain was not with it today and would lose focus, finding myself thinking of everything but what I needed to do. The light KB set was done to get me back in the mode of GS lifting. i will be slowly working my way back up to the 32kg bells. I feel it is better to do it this way and feel confident in my lifting than to go right at the 32kg and just be disappointed with my performance. The World Championship are November 15-16 in Turin, Italy and I will be ready.

August 22 - Friday

Snatch + Overhead Squat
3 x 40 kg
3 x 50
3 x 55
3 x 55
3 x 55

Back Squat
5 x 135 lbs.
5 x 225
5 x 315
5 x 375 - belt
3 x 405 - belt

Seated Calf Raise
5 x 115 lbs.
5 x 185
5 x 210
5 x 210
5 x 210

Standing Calf Raise
5 x 190
5 x 225
5 x 260
5 x 285
5 x 285

The overhead squats felt good to stretch my shoulders which have a tendency to be very tight. All OH squat reps were done with about a 2 seconds pause in the bottom.

My 405 back squats felt good. I went for a 4th rep but it was not coming back up. Many thanks to my spotters for keeping me safe.

August 21 - Thursday

Bent Over Row
5 x 70 kg
5 x 110
5 x 130
5 x 140
5 x 140

Log Clean + Jerk
5 x 164 lbs.
5 x 186
5 x 208
4 x 219
3 x 219

15 minutes (EDT)
Handstand Pushups
1 set of 3
9 sets of 1

Metolius Hangboard Pullups - Jugs
9 sets of 5
1 set of 3

Axle Deadlift
3 singles at 413 lbs.

Grippers
sport x 3
trainer x 3
#1 x 3
#2 x 1
#2.5 x 1
#3 x 1

Grip Medley - I put together 20 different object on the ground to be lifted onto a 3 foot platform. I must admit, some object did not make it up.

Overall, my grip today felt weak. I had an incredible grip day while in Dallas last weekend with Eric Milfred and Paul Knight, so I know its in me and I should not panic, just need to rest and get the job done next weekend.

August 19 - Tuesday

Squat Clean
3 x 60 kg
3 x 90
3 x 105
3 x 120
2 x 120

Dynamic Squats
272 lbs. + heavy (2.5") bands
15 sets of 2 on the minute - belt worn

Stone
160lbs. x 5 quick
160lbs. x shouldered twice

Seated Calf Raise
4 sets of 15 x 90 lbs.

Was still feeling tired today. Travel really does just take it out of me. Wednesday will be off and then back to training again on Thursday, Friday with a possible strongman play day on Saturday for fun.

August 15 - Friday

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

Back Squat
5 x 225 lbs.
5 x 275
5 x 315
5 x 315
5 x 315

RDL
5 x 162 lbs.
5 x 272
5 x 338
5 x 382
5 x 393

Standing Calf Raise
5 x 125 lbs.
5 x 175
5 x 215
5 x 215
5 x 215

Seated Calf Raise
5 x 90 lbs.
5 x 160
5 x 185
5 x 195
5 x 195

Trained by myself today and the weights felt heavy on my legs. My back and spinal erectors felt strong but my legs just didn't want to move. I tossed and turned last night in bed so that may have something to do with it.

This weekend I travel to Dallas, Texas for the American Kettlebell Club and the lightweight America's Strongest Man comp. My flights are all over the place so I will probably not be back to training again until Tuesday, August 19.

August 14 - Thursday

Log Clean + Jerk
5 x 120 lbs.
5 x 164
5 x 186
5 x 208
1 x 230 - I attempted 4 others but was unable to hold the lockout in balance

Bent Over Row
5 x 142 lbs.
5 x 232
5 x 282
5 x 322
5 x 332

15 minutes (EDT)
Handstand Pushups
1 sets of 3
4 sets of 2
3 singles

Ring Pullups
7 sets of 5

10 minutes 1-arm Long Cycle, 12 rpm, switch arms every minute.

Another day with my training partner and it was a strong day as well. I'm really liking the handstand pushups, just good fun being upside down.

August 12 - Tuesday

Squat Clean
3 x 60 kg
3 x 80
3 x 90
3 x 105
2 x 120

Dynamic Squats @ 267 lbs. + heavy (2.5") bands
15 sets of 2 on the minute

Atlas Stones
160 lbs. x 5 quick
240# x 5 singles

15 minutes (EDT)
Single Leg Deadlift - 7 sets of 5
Pistol (11" box) - 6 sets of 5

What a difference a training partner makes, I felt great today. I was able to convince a friend of mine who I have been training individually for about a year to start training with me. Weights used are different, but the sets and reps are very much the same. I cannot thank him enough. I've been training alone for a while now and I'm sure it has been holding me back. Now I just need to continue being smart and watch the weight fly.

August 11 - Monday

Diesel Crew Shoulder Warm-up
Jump Rope - 2 minutes

Snatch Balance
5 x 20kg
5 x 30
5 x 40

Hang Clean + Jerk
3 x 60kg
3 x 80
3 x 90

Push Press @ 70kg
5 x 5

DB Row - 2" handle @ 120 lbs.
5 x 5

Double Overhand Axle Deadlift
3 singles @ 431 lbs.

Grippers
sport x 10
trainer x 10
#1 x 10
#2 x 5
#2.5 x 5

2 Hand Pinch
2 x 110 lbs.
2 x 140
2 x 150
1 x 160

August 8 - Friday

Barbell Clean + Jerk
3 x 70kg
3 x 90
3 x 100
2 x 110

Back Squat
5 x 225 lbs.
5 x 275
5 x 315 - belt
5 x 345 - belt
5 x 365 - belt

RDL
5 x 135 lbs.
5 x 225
5 x 315
5 x 315
5 x 315

Standing Calf Raise
5 x 75 lbs.
5 x 110
5 x 150
5 x 200
5 x 220

Grippers
sport - 5
trainer - 5
#1 - 3
#2 - 2
#2.5 - 2
#3 - 1
#3 (filed) - 1
#3.5 - 1, 2 attempts - 1/2 inche
#4 - 2 negatives

Bending - IronMind Nails
white - 2
green - 2
yellow - 2
blue - 2

All bending was reverse style with IM pads. My gripper work was strong, #3 was smashed easily. #3.5 is getting closer and that #4 is just a BEAST. I didn't feel as good with the C+J and the squats, but my numbers were not so bad.

August 7 - Thursday

Log Clean + Press
5 x 120 lbs.
5 x 142
5 x 164
5 x 175
5 x 186

Bent Over Row
5 x 140 lbs.
5 x 250
5 x 275
5 x 285
5 x 295

Hand Stand Pushup
3 x bodyweight + 2 negatives
3 x bw
3 x bw
3 x bw
3 x bw + 2 negatives

Pullups
5 x bw
5 x 25 lbs.
5 x 35
5 x 45
5 x 55

DB Incline Press
5 x 85 lbs.
5 x 95
5 x 100
5 x 110
3 x 110

I was still a bit fatigued today and I'm ready for the weekend to rest up. I liked doing the handstand pushups and I will being doing more of them. They worked for Paul Anderson, so why not give them a try to increase my pressing strength.

August 5 - Tuesday

I felt good today. I wore my power belt during the dynamic squats because my back wsa still feeling fatigued from the weekend. I figured it was better to be safe than to be writing about how I now need to take some time off to heal. A note to all; Train Hard, but Train Smart.

Squat Clean
3 x 70 kg
3 x 90
3 x 100
3 x 110
3 x 120

Dynamic Squats @ 262 lbs. + heavy (2.5") jumpstretch bands
15 sets of 2 reps on the minute - belt worn on all sets

15 minutes (EDT)
Double Swings @ 32kg
15 sets of 5 reps
Box Jumps @ 24"
15 sets of 5 jumps - step down

August 4 - Monday

I was tired heading into today. I think it was from National All-Around Championships I competed in yesterday. These were some different lifts and I'm glad I was able to experience it first hand.

The first event was the 1-arm clean and jerk with a standard bar. I was able to manage 60kg pretty easily and then spun around like a top after cleaning 70kg because I was off balance apparently. Our second event was the Pullover and Press. It was more of a roll over your face, pivot on your elbows and then a major bridging floor press. I stopped at 70kg knowing My elbows were not use to that stress. Third up was the Zercher, we would deadlift the bar to our knees and then continue lifting with the bar resting in the crooks of our elbows. I managed 170kg (374lbs.) and have the bruises to prove it. Next was an event suited for me, 1-arm Deadlift. I pulled 200kg (440lbs.) on a standard straight bar with my left arm (hook grip), and 195kg (429lbs.) on my right (hook grip). According to the USAWA records they had on hand, both of those lifts qualified as records. Previously it was 375lbs. on the left and 425lbs. on the right. The last event for the day was the hip lift. This is a minimal range of motion lift and I managed 1700lbs. We ran out of room on the bar and were balancing plates on top, another guy did 1800lbs.

So with all that behind me I came into todays workout a bit unrested. I chose to delay my leg workout until tomorrow, I'd much rather have a down upperbody day than a down leg day.

Diesel Crew Shoulder Warm-up

Snatch Balance
5 x 20 kg
5 x 30
5 x 40
5 x 45
5 x 50

Jerk
5 x 50 kg
3 x 60
3 x 80
3 x 90
3 x 95

Grippers
sport - 10
trainer - 10
#1 - 10, 10, 10

15 minutes (EDT)
Push Press @ 135 lbs.
7 sets of 5 reps
DB Row (2" handle) @ 100 lbs.
7 sets of 5 reps

40lbs. hex blob play

Titan Telegraph Key
5 x 5 lbs.
5 x 7.5
5 x 10

August 1 - Friday

Battling Ropes 1 1/4" (75') - Tabata (20 sec. On / 10 sec. Off) x 8
Diesel Crew Shoulder Warm-up

Grippers
Sport - 10
Trainer - 8
#1 - 5
#2 - 2
#2.5 - 2, 2, 2, 2

Standing Press
5 x 135 lbs.
5 x 155
5 x 165
5 x 165
5 x 165

Pulls on climbing ropes
5 x bodyweight
5 x 12kg
5 x 16kg
5 x 20kg
5 x 24kg

Seated DB Press
5 x 75 lbs.
5 x 75
5 x 80
5 x80
4 x 85

Thick DB Row - 2.5"
5 x 100 lbs.
5 x 110
5 x 120
5 x 120
5 x 120

2 Hand Pinch
2 x 110 lbs.
2 x 115
2 x 130
2 x 140

Reverse Bending
60d nails x 6

I've been playing around with different warm-up techniques. The battling ropes today was fun and I'll do that again. Grippers felt decent today, I was really working on my creditcard set to make it seamless. The setup I used for 2HP is not the official setup but will give me a good feel for technique. I took 2 45lbs. plates and then sent my loading pin between them and added plates to up the weight. My 45s were freshly painted last week and my setup felt a lot slicker than other setups, regardless, I need to improve to have a chance at GGC.