Feb. 27 - Saturday

1-arm Jerk @ 44kg, single arm switch
- 4 minutes @ 12 rpm

1-arm Clean @ 44kg, single arm switch
- 4 minutes @ 12 rpm

Feb. 25 - Thursday

Squat - 16" box
5 x 225 lbs.
5 x 315
5 x 365
5 x 385
5 x 405
2 x 425
1 x 455



Lunge (r/l)
8 x 135 lbs.
8 x 185
8 x 225

Seated Calf Raise
15 x 80 lbs.
3 x 10 @ 125

A 16" box puts me right at parallel. I was feeling stronger than anticipated and so went for the reps with 425 and then 455. A little lifting and lots of resting for next weekend at the Arnold.

Feb. 23 - Tuesday

Axle Clean + Jerk
5 x 55 kg
5 x 75
3 x 95
2 x 105
1 x 115

Dips
5 x 24 kg
5 x 32 kg
5 x 48 kg
5 x 60 kg
5 x 68 kg

Pullups - 2"
5 x bw
5 x 12 kg
5 x 16 kg
5 x 20 kg
5 x 24 kg

Wrist Roller - 2"
- 25# x 2

Feb. 21 - Sunday

Dynamic Deadlift
5 x 135# + #1 band
3 x 225
3 x 315
3 x 405

Anvil Walk @ 173#
- 8 ft. (r/l)

Inch DB walks - 2.5" handles
- 185# - 16 ft.
- 175# - 25 ft.

Axle Deadlift
5 x 115 kg
3 x 145 kg



Not much volume, but my body is fried.

Feb. 18 - Thursday

Warm-Up
- Agility Ladder
- Depth Jumps @ 18" - 2 x 5

Double Clean + Jerk @ 32kg, set bells down each set
- 10 sets of 6 on the minute

Back Squat
5 x 135#
5 x 225
5 x 315
5 x 345
5 x 345 - belt
5 x 345 - belt

Here are some video clips of my sets. Please give your feedback on my form.

Feb. 16 - Tuesday

2-arm LC @ 24kg
- 4 minutes @ 10 rpm

Barbell High Pull w/ wrist straps
6 x 110kg
6 x 120kg
6 x 130
6 x 140

Incline DB Bench Press @ #3
8 x 80#
8 x 90
8 x 100
8 x 100

15 minutes (EDT)
Pullups - 2" bar
- 7 sets of 5
Dips + 32kg
- 7 sets of 5

I used wrist straps on the high pulls because my grip is still fried from the weekend comp.

Here are my Dino Gym Grip Comp lifts.

Feb. 10 - Wednesday

Back Squat
5 x 135#
5 x 225
5 x 275
5 x 315
5 x 365

Feb. 8 - Monday

2-arm LC @ 32kg
- 4 minutes @ 8, 8, 6, 7

2-arm Clean @ 32kg
- 4 minutes @ 8 rpm

Incline DB Bench Press
8 x 40 #
8 x 60
8 x 70
8 x 80
8 x 90
8 x 100

Feb. 7 - Sunday

Axle Deadlift
5 x65 kg
5 x 115
3 x 155
1 x 185
200 kg x 1, 1, knees
185 x 2

2" Vbar (r/l)
158# x 1
203 x 1
248 x 1

1-arm Thumbless deadlift - standard bar
1 x 135# (r/l)
1 x 225
1 x 275

Felt fatigued today after shovel snow all day yesterday. I worked up to my opener's on the 2" Vbar and 1-arm thumbless deadlift for next weekends Dino Gym comp. I'll train through wednesday this week.

Feb. 4 - Thursday

Barbell Snatch to hang snatch
40kg x 3
50kg x 2
60kg x 2
70kg x 2

1-arm Jerk @ 40kg, single arm switch
- 4 minutes @ 20/18(r) - 20/18(l) 38/38 totals

Safety Bar Squat + #4 bands (~90# each)
5 x 160#
2 x 250
2 x 270 - 8 sets

Hip Belt Squats
8 x 64kg
8 x 80kg
8 x 80kg
8 x 80kg

Axle Wrist Curls
3 x 5 @ 55kg

Anvil Walks (r/l) - 12 yds
126#
136#
146#
151#
126#

Feb. 2 - Tuesday

Over the next 4-5 weeks you will see me perform less kbell sport movements, although there will be some. I will be training heavily for the Arnold Classic Mighty Mitts event which consists of many thick bar lifts.

Axle Clean
6 x 65kg
6 x 85
6 x 95
6 x 105

15 minutes (EDT)
Dips + 24kg
11 sets of 5

Pullups on 2" bar
5 sets of 5
2 sets of 4
3 sets of 3
1 set of 2

5 minute rest

15 minutes (EDT)
2" DB Row @ 150#
5 sets of 4
1 set of 3

DB shoulder press @ 50#
6 sets of 5

The rows felt heavy after the sets of pullups. I have not trained in this fashion for a while so I wasn't expecting too much. It was a nice change from the constant kbell sport timed sets.