TRAINING LOG: Sutherland

Attaboy Stark!!!

Maybe next year Shane if I can get this leg back underneath me.  Getting it drained again in an hour...concerns about the amount of cartilage floating around in the synovial fluid.

On the snatch grip deads...how wide do you place your hands?

8/25/10

5:30pm

261lbs. Body weight

Strange day, Super sore from leg day, even in the traps and arms, first time through this workout went too light then too heavy I think I figured it out.

Super set 1

Seated Press Behind Neck with Chains  (3 sets x 5 reps; start from bottom position, no back support) 5x65lbs+60lbs Chains, 5x85lbs+60lbs Chains, 5x95lbs+60lbs Chains

Lying Side Powell Raises 12x 15lbs, 11x 20lbs, 10x 25.

Super set 2

Seated Press Behind Neck with Chains  (3 sets x 3 reps; start from bottom position, no back support) 3x85lbs+60lbs Chains, 3x50lbs+104lbs Chains, 3x55lbs+104lbs Chains

Face pulls12x 75lbs, 11x 90lbs, 10x 100lbs.

Super set 3

BB Curls 8x95lbs, 7x115lbs, 6x125lbs (sloppy)

Decline Triceps Extension 8x95lbs, 7x115lbs, 6x125lbs

Technically Thursday is an off day; I will redo the BB Curls correctly and under control.

8/28/2010

264lbs Body weight

5pm Legs

Super Set 1 (180sec rest)

Power Snatch- 4 sets 5x 175, 4x 185, 3x 190, 3x 195

High Pulls-4 Sets 5x 325, 5x335+(30lbs Chains), 4x335+(30lbs C), 3x335+(30lbs Chains)

Super Set 2 (180sec rest)

Front Squats- 4 sets 8x 250, 8x 255, 7x 265, 6x 275

Snatch Grip Deads-4 Sets 8x315+(30lbs Chains), 8x315+(44lbs C), 7x315+(60lbs C), 6x350

Super Set 3 (90sec rest)

Suitcase Carry/Waiter walk 60 sec x2(One arm up one down.) 60lbs easy.

Off Sun. Will Stretch and do light abs stuff with my Cross Country Team

Workout time 1hr 10 min

9/1/2010

Body weight 264.8lbs

Chest/Back

Superset1 (90 sec rest)

Incline Bench 4set 5-7reps 195lbs(x7),200lbs,(x6),205lbs,(x5),210lbs,(x5)

Chin-ups (Weighted) 3-5 reps 5reps (20lbs), 4reps (25lbs), 3reps (30), 3reps (35lbs)

Superset2 (60 sec rest) 80lbs Dumbbells all I have

Dumbbell Bench 4set 8-10reps 80lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10)

One Arm Dumbbell Rows 8-10reps 80lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10)

Med ball twists 2sets (10 reps a side) 25lbs plate

Incline situps   2 sets 25 reps

I am feeling good except, random my calf hurts on my right leg??? started today did nothing to it??

9/6//10

8:00pm

268.9lbs. Body weight (What the Hell?) I must have ate my sorrows away after virtually no heighting in the sheaf at ECC.

Super set 1

Seated Press Behind Neck with Chains  (3 sets x 5 reps; start from bottom position, no back support) 5x55lbs+90lbs Chains, 5x60lbs+90lbs Chains, 5x65lbs+90lbs Chains

Lying Side Powell Raises 12x 22lbs, 11x 27lbs, 10x 32lbs..

Super set 2

Seated Press Behind Neck with Chains  (3 sets x 3 reps; start from bottom position, no back support) 3x45lbs+104lbs Chains, 3x50lbs+104lbs Chains, 3x55lbs+104lbs Chains

Face pulls10x 100lbs, 9x 105lbs, 8x 110lbs.

 Super set 3

BB Curls 8x105lbs, 7x115lbs, 6x125lbs

Decline Triceps Extension 8x105lbs, 7x115lbs, 6x125lbs

Sore and tired. Enjoyed this weekend and had a PR in the HWD, Season Best in the LWD, Caber Finally felt Good again, Spun in the Wob with consistancey, felt like 14 is only a few reps away. Overall had a blast with Beau, Gillingham, Mike D, Mike W, Bill W, Sean, Dave, Scott, BJ, and I guess Mark. That was the best part.

Had some back issues 9/9 warmed up in the snatch and high pulls. Put the weight down bent over to grab my keys and felt the right side of my back tighten and had some sharp pains. I did the chiropractor thing and feel better, still tight.

Tuesday (259lbs)

25 min bike/25 min stretching

Shoulder press 2 light sets

Dumbbell bench 2 sets

Box jumps 3x3 

4x8 chin ups

Wednesday

Meet Director at a Cross Country Race (21 teams) 2p-8pm Set up & take down

Back Super tight

Today (Thursday)

25 min bike/25 min stretching

Pull Ups 4x5

Seated Press Behind Neck with Chains   Light

Will throw At Charleston Sat.

Charleston Games

20lbs stone (Bowling Ball shape and size) 38' 1st

56lbs 34' 2nd

28lbs 68' 1st

Hammer 75' 2 fouls boot issues need new ones

One big ass Caber (Stupid pro caber) 3rd

22.5lbs sheaf 26' 2nd

Wob 14' (About damn time) Oh and spinning and easy

2nd overall

Mike D is back what a jerk.

Good to have him back, great to throw with Josh, Mike and Dan, I loved throwing with the pros great guys and you always learn.

Body weight 260.8lbs

Chest/Back

Superset1 (90 sec rest)

Incline Bench 4set 2-4reps 205lbs(x4),210lbs,(x4),220lbs,(x3),230lbs,(x2)

Chin-ups (Weighted) 2-4 reps 4reps (35lbs), 3reps (37.5lbs), 2reps (40lbs), 2reps (42.5lbs)

Superset2 (60 sec rest) 80lbs Dumbbells all I have

Dumbbell Bench 4set 8-10reps 75lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10)

One Arm Dumbbell Rows 8-10reps 75lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10)

Med ball twists 3sets (10 reps a side) 16bs med ball

Incline situps   3 sets 25 reps

9/21/2010

261lbs Body weight

Super Set 1 (180sec rest)

Power Snatch-

Bar 5x

95lbsx5

115x5

135x5

155x3

175x3

185x3

Ok Back felt good

195x2

200x2

205x2

High Pulls-

115x5

135x5

155x3

175x3

185x3

Ok Back felt good

225x3

235x3

245x3

255x3

Play it safe but next time I think I am ready to go.

Super Set 2 (180sec rest)

Front Squats- 4 sets 8x 230, 6x 240, 5x 250, 4x 275

Snatch Grip Deads-4 Sets 6x315 (Fast)

9/26/2010

Body weight 262lbs

Chest/Back

Superset1 (90 sec rest)

Incline Bench 4set 3-1reps 215lbs(x3), 225lbs,(x3),235lbs,(x2),245lbs,(x2)

Chin-ups (Weighted) 3-1 reps 3reps (40lbs), 3reps (42.5lbs), 2reps (45lbs), 2reps (50lbs)

Superset2 (60 sec rest) 80lbs Dumbbells all I have

Dumbbell Bench 4set 8-10reps 80lbs,(x10)

One Arm Dumbbell Rows 8-10reps 80lbs,(x10)

Med ball twists 10sets (5 reps a side) 16bs med ball

Incline situps   3 sets 25 reps

10/4

264lbs (Feel Fat)

Games Saturday

All Bad except 20lbs Sheaf 27 feet.

Chest/Back

Superset1 (90 sec rest)

Incline Bench 4set 5reps 190lbs(x5),195lbs,(x5),200lbs,(x5),205lbs,(x5)

Chin-ups (Weighted) 4-6 reps 5reps (20lbs), 5reps (22.5lbs), 5reps (25lbs), 5reps (25lbs)

Superset2 (60 sec rest) 80lbs Dumbbells all I have

Dumbbell Bench 4set 10-12reps 80lbs,(x12),80bs,(x12), 80lbs,(x11), 80lbs,(x10)

One Arm Dumbbell Rows 8-10reps 80lbs,(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10)

plate twists 3sets (10 reps a side) 45lbs

Incline situps   3 sets 25 reps

Shane you are a beast.  Keep it up! 

For the record, you won't die.  You do not have my permission.

10/12

SA day

Standing Over Head Press

Exercise 1) 8 Sets of 1 175lbs.

Exercise 2) 3 Sets 3-5 reps 150 (85% of Exercise 1)

Super set 1

External Rotation 3sets 8-10 25lbs, 30lbs. 35lbs

Reverse Curl 3 sets  8-10 75lbs,85bs. 95lbs

Super set 2

Dips 6-8 3 sets 30lbs. 35lbs, 40lbs.

Abs strapsleg lifts 3x15

Ok, Season is now over.  I can say it was my best.  I can also say it finished none too soon as Sunday I Strained a tendon in the top of my foot and it sucks. I can see my leg days taking a different look, for 2-3 weeks.  Stone went well for the off and on training. 30’ in the 28lbs Stone, 37-6.5 WFD, 71’LWD (Poped the tendon on that throw.) Still hit 70+ on my last one. , 82’hh (this will be my focus) 85 on a caber I should have turned. 26’ Bad day in the Sheaf, 13’ wob.

10/18/10

Superset 1

Bench (6-8 reps 4 sets) (225,235,245)x8,265x6

SEMI- SUPINATED CHINUP (6-8 reps 4 sets) 0,2.5,3,3.5 (Wow, hard??)

Superset 2

DB INCLINE PRESS semi-supinated rotation  (8-10 reps 4 sets) 60,70,80,80 x10

ONE ARM DB ROW (elbow out 90) (8-10 reps 4 sets) 45,45,50,50 x10

Swiss Ball Abs.

Ice Tub for my foot.

Not sure how legs will go tues?