Don't know the names to alot of the lifts so I'll give a quick description if needed. Just have a bench(adjustable arms I can do squats off the back), some boxes, short sawhorse rests-height for shrugs/etc.,farmers walk bars,2" wrist roll pipe, and about 900# weight. Lift on a 3/4"OSB sheet on big rubber mat. All sits in driveway now until I can move it into an empty bay at firehall.

This week

1/25/10 Bi's/tri's-misc. sets and reps do once/twice a month

             wrist rolls-roll overhand/underhand/overhand/underhand=1set

             2"pipe sets in bench arms shoulder height off back of bench

             WR-125#-1  110-1/1

1/26/10 Bent over rows 135-5/5 235-5 285-5 325-3 375-2 415-2 335-5/5

          Core/ab work-pullovers,plate twists,other

1/28/10 pushpress 135-2x5 165-2 185-2 210-2 225-2x2

            seated press 135-5 185-5 225-2 185-3x5

           hang cleans 135-5 185-5 225-5

           100#DB snatch left and right 2x5

not a great workout, usually try to work to doubles of 235-240 in those lifts. mind and body not on same page today

I have those days all the time.  You'll make up for it later no doubt.

Keep going!

1/31/10   Deads 135-2x5 230-2 260-2 315-2 365-2 410-2 440-2 465-3x2

               Hex bar deads(plates/side) 3-5 4-3 5-2 5+25-1

               some core work,weighted twists etc.

               saw the doubles routine on ironmind site. like doing it on deads,squats, overhead presses-keeps things moving along. and did the hex bar deads just cuz I'd never used one before.

2/2/10 Squat 135-2x5 260-2 305-2 355-2 385-2 410-2 430-2 450-2 405-5 335-5  then some light core/ab stuff

Good overall day for me. 450 got decent depth and felt good worked at it though.

2/4/10 Lots of medium weight for 1 to 3 sets 5 to 10 reps

     push press, shrugs, DB snatches, core crushers, cable twists, hold 50#DB arms length pressing on end plates in front and do squats, 150# DB held like stone lifts for 2x5, few other movements just to work core and try new ones out.

     I'm right around 300# give or take 2-3 pounds on any day. Added 5 or 6 feet to my HH and some other throws have improved but according to all the mirrors at the gym I might want to lay off the Waffle House a little.

2/8/10  stationairy bike little over mile to warm knees

     hex bar deads, low handles plates per side 1-warmup 2-5 3-5 4-3 5-2 6-miss 5-2 3-5

     DB 1 arm rows off bench 110-10 130-7 150-5 then 2 more off floor

     core crushers, ab stuff

2/12/10 Squats 135-warm 265-2 315-2 365-2 405-2 455-1 405-5 365-5 then leg press for 5's not alot of weight

Solid work.  Keep going!  Speed kills but strength punishes!

Thanks Duncan.Hoping to squat 500 and dead at least 550 this spring/summer. Forgot to mention I ran into Chris Chafin at the gym. Super nice guy like everyone says he is. Even offered me the use of his secret stash of equipment there too. Knowing he's an officer and being a big dude my mind kept telling me to add "yes sir" or "no sir" to every sentence.

2/16/10 Focused on shoulders and arms mainly. Light to heavy weights with usually 1 to 3 sets per exercise only short rest between

Incline bench 225-3x5, hang cleans 185-2x5, 100 and 110lb DB snatches, 120 and 150lb DB rows off bench, tri's with rope and cable, core crushers, ab roll thing on bench, DB overhead press's light, DB flat bench 65, 85, 110

2/18/10 wrist rolls-1 set is 1overhand 1underhand 1overhand 1underhand. 2" pipe about shoulder height off back of bench

127#x3 100x1 then some light sledge to nose things. Forearms get so full of blood you can feel your heartbeat in them and cant make a fist for a while.

1x1-open Founders Breakfast Stout and pour in glass.

2/19/10 Squat 135-warm 245-5 315-5 365-5x5

Nothing special just grind out the weight.

2/23/10-Just planned on doing some trap bar deads and see how pulled back muscle would do.

     -trap bar deads up to 575 I think for 2 high handles

     -bent over rows-225x5 275x5 325x5 345x3 275x5 225x5

     -jump shrugs 405-2x5 315x5

     -hang cleans 185x5 205x5 225x3(not real pretty)

     -core crushers-135's 225's 315's back to 275's

2/25/10 overhead press 135-warm 185-5 225-2x3 205x5 185x5

     DBoverhead press 65-2x10

     DB snatch 110x5 85-2x5 fast left and right

     DB rows 120x5 140x5 150x7

     bi's, tri's, abs

Hey Chris thanks, yeah fingers crossed on the underwear modeling  Was out the other day throwing a bit. need alot of footwork drills for WFD. Watched youtube throws for about an hr, my VP discs are packed somewhere. Started doing single spin for WFD a few yrs ago and now its a hard habit to get back to regular spins.

2/26/10 Squats 135-warm, 270x2, 320x2, 370x2, 410x2, 455x2x2, 460x1PR   405x5, 375x5

      corecrushers 225 and 315

      leg press-medium weight 3x7-10 fast

3/1/10- 210#/hand farmers walk 4 sets 160' each

3/2/10 Deads 135-warm, 225x5, 315x2, 365x2, 415-3x5

      jump shrugs 405-3x5

      hang cleans185x5 225x3 and high pulls 185x5fast

      DB snatch 100x5 L and R

      DB rows 130x5 150x7

3/6/10 squats- 135-warm, 245x5, 325x2, 375x2, 415x2, 445x2, 405x5, 365x5, 315x5

      leg press-medium weight fast 3x10

3/12/10- Squats 135-warm, 250x5, 320x5, 370-5x5's, 325x5

all I had time for.

3/19/10 squats 135-warm, 250x2, 325x2, 375x2, 415x2, 465x1-lost balance a little so didn't get to parrallel, 405x5, 375x5, 315x5, 275x10 some ab work

"465x1-lost balance a little so didn't get to parrallel"

Falling forward or backward?  I had this happen to me for the first time in my life a week ago.  405 to parallel...hips down/chest up/head back...I felt a weird contraction in my back.

Didn't lose the weight, but it was weird, like the weight moved out of its original plane and went backwards, then forwards.

No idea.

Bill,

When I do 500, I assume most of my reps are parallel...or close to it.  As long as it isn't some lame arse hack squat count it as a good lift!  Really, how often are you going to go parallel in this sport anyway?  And besides, 500 is 500.  Half an inch here or there is no big deal.

Good for you man.

Hanging straps are good for you!  Spud makes a good set.

Bill, are you asking me if I am going to travel all that way to be humbled, most epically, by my training superiors (as has been par for the course in my short HG career!)?  Seriously not sure I could carry those fellas' gym bags.

We will see if the knee is ready for that kind of lifting and movement...it feels strong, but I have not been cleared to do any sort of "athletic contests" yet.  Hard to live with, given that even getting out of bed when you are short and fat is an athletic event, requiring aerobic conditioning, stretching, and upper body strength...not to mention a lot of inertia.

I am giving it some serious thought!!!  Discretion is the better part of valor...

But fortune favors the bold...

I will be in Georgia in 2 weeks...for a month.  GAH!  My whole lifting/training schedule just went to hell.

3/23/10 deads 135x5, 225x5, 315x5, 365x2, 420-3x5

just a quick workout outside in the nice weather, hopefully get a good throw session in tomm.

Catch up

3/26/10 squats 375-5x5 then 315x5 fast and low as could get

3/28/10 throw- 3hrs worth with Chris

3/29/10 foot drills, sled drag, neck harness

3/30/10 push press doubles to 230 then 205,185,165 x5's without push as much as possible, bi's tri's neck

4/5/10-deads warmups to 425-3x5

4/7/10-squats doubles to 455 then 405x5,365x5,315x5-family in town and wife ran into work for 2 hrs so quick workout at house without her knowing and family was asleep.

4/10/10-wrist rolls 120# 3 full sets and 2 singles

4/12/10-trap bar deads high handles 255x5, 345x5, 435x5, 525x3, 615-2x1, then same back down to 345 then some neck harness

4/14/10-bi's and tri's-supposed to do overhead press's but just wasnt feeling it

4/16/10-squats 135-warm, 225-warm, 265x5, 330x5, 380-5x5, 315x5 really good squat day all felt good and fast. slowed a bit on last couple 380's but 315 cooldown was fast. Alternate rep week and heavy doubles week seems to work right now.