Well I guess I'm going to start logging my workouts.  I have done a 3 week build-up to where I am now.  I did alot of volume.  Like 10 sets of 5 in squats, incline press, and rows on different days of course and some light olympic lifts and dumbell work.  My initial goal is to keep or gain strength while losing some body fat and weight.  My initial weight was 301.4 three weeks ago and 21.7% bodyfat.  Today I'm 293 and 19-20% and my quads grew 1 inch, so its going well.  I just need to be steady and watch things closely so I don't lose too fast or overeat when I'm real hungry.  Taking alot of omega 3,6,9's and eating 300+ grams of protein and lowering the carbs to about 40% of daily calorie intake.

Lower Body

Power Snatch  3x3 - 155, 3x2 - 180, 3x1 - 200

Front Squat 5x3 - 308

Kneeling squat jumps 4sets of 3, supersetted glute ham raise 4x8 with 20lb med ball

reverse lunge off platform 3 sets 8 reps

workout was pretty easy

Sean should be very informative, looking forward to monitoring - thanks

Shawn Baker

godfather wrote: 300 grams of protein, you tight with the Perdue family?

you know it

Upper Body

Push Press  10 sets of 3  with 198  45 sec. rest between sets

1 arm row from floor superset w/ db bench press elbows in 10-8-6-6

strongman log curls superset w/ fat bar tricep cable pushdowns 3x10

landmine w/handle ext  3x8

Lifting Goals for 2011 season

Power Snatch  PR is 245 goal is 260

Hang Snatch PR is 253 goal is 270

Power Clean PR is 370 goal is 385

Hang Clean PR is 382 goal is 405

Front Squat PR is 435 goal is 455

Push Press PR is 330 goal is 352

Deadlift PR is 604 goal is 640

Standing Press PR 253 goal is 270

I am focused doing more lifts from the floor right now.  Especially the Power Snatch which should be higher in comparison to my clean.  The hang cleans and snatches will come later.  The big 4 strength exercises for me are the standing press, push press, front squat, and deadlift.  If I can raise those, I will be sitting OK for strength.  The olympic lifts to me are like throwing.  They are fun and keep me in the competitive mode.  If my olympic lifts are going well I know I'm capable of hitting big throws when my technique is on in the events.

Lower Body

Power Snatch warm-up to 187, 198 for 2x1,206 for 2x1, 212 for 2x1, 220 for 2x1, 228 for 2x1

Band Back Squat 6x2 with average bands w/225lbs, 3 foot base, a good amount of tension, 30-45 sec rest between sets

Snatch-Grip Deadlifts off 3 inch platform, 10 sets of 3 reps with 352

Kneeling squat jumps 4 sets of 3

workout went well, will need a few days to recover.  I am currently doing a lower day(squat emphasis), upper day(overhead emphasis), resting 2 days and then doing a lower day(deadlift emphasis), upper day (incline emphasis) then resting two days and repeating with different sets and reps.  I like the 2 days rest in between.  Its like always coming off of a weekend.  I'm rotating a snatch grip-deadlift in week 1, rdl with 2 sec pause at bottom week 2, and conventional deads on week 3.  I did this three weeks prior and finished with 10x3 with 308 in the snatchdeads, 386 for 6 on the last set with the rdl pauses, and 424 for 3x5, and 470 for 3x3 in the conventional deads.  I'm aiming to improve these three lifts, each rotation, for 9 weeks. 

Mike p.  do you have a similar hang clean goal?  Gene, I like your workout plan.   You have a good balance of stuff.  I think we all want to be like you when we are a master.  If we make it that far!

Upper Body

Incline Press w 40lb of chain - 155 for 6x3, I used this power factor device that one of the trainers bought a few years ago.  Its like the tendo unit but 1/5 of the price.  My goal was to hit 3 feet per second of bar speed.  I averaged 3.2-3.6ft per second.  This was the 1st time I've used this and I liked it.  Made me really go fast.

Wide neutral grip pulldowns/Alternating DB standing presses 10-8-6-6

Stronman Log curls/Fat Bar Pushdowns 3 sets around 10reps

Landmine twists w/extended bar 3x10

I'm not a big presser by any means.  I get injured if I bench press so I'm doing inclines.  There are alot of good stone putters right now and I think I need to raise my strength and speed in pressing movements to improve my distances and keep up with them

I cleaned out my inbox.  Go ahead and resend Alan.

11-12

lower body

Power Snatch 155 for 2x3, 176x2, 180x2x2, 187x2, 198x1, 209x2x1, 220x1

Front Squat 5x4 with 308

Glute ham raises, reverse lunges 3x6 w/added weight

Sunday's workout

Push Press 10 sets of 3 with 221

neutral grip db bench press/1 arm floor row 3 sets with 90lb db's

landmine/fatbar pushdown/strongman log curls  circuit 2 sets

was running late on time.  Did some 360's when the broncos were smoking the chiefs.  Couldn't believe my eyes that they were actually running the ball and sacking the quarterback. 

Lower Body

Power Snatch warm-up to 198- 2x1, 209 - 2x1, 220 - 2x1, 228 - 2x1, 234 - 2x1, 245 for 1 ties a PR, missed 247,  still very happy too tie a PR this early.  The 247 was locked out just in front of me so it dont count.  My technique isn't the best when I get heavy.

Back Squats w average bands/power factor device - 185x2, 205x2, 235x2, 255 - 4x2 all over 3.6 feet a second.  The work-up sets were all 4.5+ feet a second.  First time I did this on squats and I love it.  Made me move alot faster than normal

RDL w 2second pause at bottom 242x6, 308x6, 352x6, 402x6, 424x6

Best day of lifting yet this off-season.  Felt fresh. 

Sean, just talk training ... leave my miserable Chiefs out of this! 

Nice work, bud.  Can't wait to see your bombs this year!

http://www.google.com/imgres?imgurl=http://silentopinion.files.wordpress.com/2008/07/jack-the-joker.jpg&imgrefurl=http://silentopinion.wordpress.com/2008/07/23/the-joker-jack-nicholson-versus-heath-ledger/&usg=__qNjy606vPHcf2EOro61PW6w4dqU=&h=300&w=431&sz=174&hl=en&start=14&zoom=1&itbs=1&tbnid=gYHCSNqCKOGwqM:&tbnh=88&tbnw=126&prev=/images%3Fq%3Djack%2Bnicholson%2Bjoker%26hl%3Den%26gbv%3D2%26tbs%3Disch:1 -

Where does he get those wonderful toys?

http://www.amazon.com/Max-Rack-pf100-Power-Factor/dp/B0017KWIZC - http://www.amazon.com/Max-Rack-pf100-Power-Factor/dp/B0017KW IZC

Riddle me this...

Alan H wrote: C. Smith wrote: Everyone should do GHRs. That's a pretty resounding approval of the exercise, Craig!  Hmmm. How to do them without a partner?

I agree with Craig. If you don't have a GHR at your gym you can do them ghetto style on the side of a power rack. Pull up a bench and set the pins just above your ankle level.. put your ankles under the pins and your knees on the bench then lower yourself down. The first few times you try it you're going to be like omgwftz0rz so you'll probably have to catch yourself then use a strong pushup to pull yourself back up into position. Once you get used to them you can add a band or a plate or whatever for resistance. I was going to do them today but got lazy and dropped my squat weight a bit to do GMs instead..

*note: make sure there is something holding the rack in place, otherwise it could end bad

Upper Body

Incline Press w 40lb of chain and power factor

145x3, 155x3, 160x3, 160x3, 160x3, 160x3, 170x3  all over 3 ft a second with 170 being faster than the 160 sets. 

alternating db shoulder press, fat bar pulldowns  3x8

power log curl/fat bar pushdown 3x10

landmine 3x5

KiltBill wrote: For a GCHR we would push a bench close to a wall, get a large belt and place it over the end of the bench closest to the wall. With feet against the wall place belt around Calves and lying face down commence GCHR. Toes push off wall and belt simulates someone holding your legs. Have not tried chains with the tendo yet, sounds interesting. Thanks for the ideas Sean.

Thanks for posting this, the two places I lift do not have GHR chairs and I have dearly missed the exercise. I am going to have to try this and see how it feels.

Sunday's workout

Lower body

Power Snatch 5x1 - 176, 4x1 - 198, 3x1 - 209, 2x1 - 220, 2x1 - 231

Front Squat 5x5 - 308

Glue Ham Raises - 10lbball - 10, 20lb ball - 8, 30lb ball 2x6

Reverse Lunge - bar x5, 70lbs x 5, knees were sore so I stopped

Monday's workout

Upper Body

Push Press 242 for 10 sets of 3

skipped db press because I could tell the shoulders and pecs couldn't take it

one arm db floor row - 110's for 3 sets

log curl with 20kg extra/fatbar pressdowns, landmine 3x6 with handle and 10lbs supersetted

Weighed in and measured today.  Was down to 290.8 and 18.25% body fat.  On saturday I was at 288 but that was before the pizza cheat meal.  So far I'm down 11lbs.  I've lost 12 lbs of fat mass and gained around 1.5lbs of muscle.  So I'm happy with the nutrition.  My waist measurement went down 2 inches and my quad measurement went up 1.5 inches.  I'm sleeping better and have a little more energy.

Two workouts over thanksgiving.  Worked out with my little brother in Colorado.  Didn't bring the power factor device.

Workout 1

Incline press 185x5, 205x4, 225x3, 245x2, 265x1, nothing too heavy

Alternating db neutral grip shoulder press worked up to 70's and wide grip pulldown for 6 reps 4 sets

Tricep pushdowns and swiss bar curls 10-8-6-6

Workout 2

Took off a day of snatching, right shoulder is a little sore

squats sets of 3 up to 425x3, i would put atg squats raw, with a close-stance, but I do all my squats like that

deadlift 3x5 - 445, 3x3 - 500

called it a day, was happy with my squats and deadlifts,

I will rest a few days and start a new 3 week training cycle.

Pull Day

Hang Snatch hi-pull - supersetted with hang snatch 226x3-176x3, 248x3-198x3 for 4 sets, then did two more sets of hang snatch without the pulls before hand 209x3, 220x3, straps on the high-pulls, hook grip on all the snatches

tire flip - 400#  4 sets of 5

landmine - with extender bar - add 5 lbs each set 4x5

my three best caber tosses at games last year came when I did tire flips that week,  why I didn't do more of these I have no idea

Interesting thought on the tire flipping relating to caber, I will have to remember that when I compete again next year.  But then again, I am damn good tire flipper, not so good with a caber.

Jesse

Workout on Saturday, forgot to post

I'm using a few principles from Christian Thibadeau and neural ramping(wave loading).  I wanted to do some more volume on squatting and pressing while using maximum force.  I'm just doing this 2 times a week and just using standing strict press and back squat.  I will hook up the power factor next time and see how I do with it.  I took very little rest

Back Squat sets of 3, wave 155,198,242,286,308,332,352,312,332,352,312

Standing strict press

88,110,155,177,182,187,182,177,182,187,177

Belt Squat 200lbs for 3x10

upside down kettlebell press 30lb 3x12

Workout today

hang clean power clean combo/ 1 from each position in each set

155,198,220,242,264,286,297,308,319,330

then went to just power cleans

286x1,297x1,308x1,319x1,334x1,286x1

Snatch-grip deadlifts w/hook grip - worked up to 468x3

Glute ham raises 3x8 with light bands

Ab Wheel, TRX Rox  2x8

tire flip 1 set of 10 flips

This last thursday.  Waved back squat up to 353 and down and up for sets of three and did the same with the standing strict press up to 199 and down and up.  10 sets on each exercise did this in 40 minutes as I had no time and 10 clients that day.

Saturday

hang snatch pull/ hang snatch superset

227x3/177x3, 249x3/198x3, 259x3/209x3, 259x3/209x3, 270x3/220x3, then stopped the pulls and did 231x3 hang snatch a 3rep PR for me.

tire flips 5x5

landmine built up to 20lbs and extender handle for sets of 5

Yesterday

did back squats in a wave fashion.  I had only two open hours so I had to just do squats and then train someone and then had to eat something.  Thanks to God for protein shakes

squat - all for 3's - 155,198,242,308,338,353,373, 313,332,353,287,308

Today

Standing Strict press wave for 3's - 89, 111, 133, 155, 177, 199, 177, 177, 187, 187, 199,199, 177

Push Press 199x1, 221x1, 243x1, 265x1, 287x1

reverse grip pulldown 3x10

swiss bar incline tricep ext. 3x10

ab wheel 2x10

Hang clean/ Power Clean combo 1 rep from each position

133, 154, 198, 220, 242, 286, 308, 319, 330, 341 - hit the hang, missed the power clean then got pissed off and stepped back up and hit the power clean, this is the best I've done in a combo set of cleans.  Goal is to get 352 in a combo set.

worked back up on hang clean - 308x2, 330x2, 352x2 - ties a 2 rep PR

Deadlift from homemade jumpstretch platform - doubled micro minis - 155x2, 198x2, 220x2, 242x2, 330 for 6 sets of 2 - good amount of band tension

glute ham raise with light band 3x10

a very good workout and very draining will definitely rest 2 days minimum

Sunday's workout

Back squat all three's - 155,199,243,309,339,353,319,339,353,309,286,308,339

Standing strict press all three's - 89,111,133,155,175,199,185,185, 190,190,199,199,175

Belt squat supersetted with incline skullcrushers 3x10

Ab Wheel 3x10

Snatch Day

Hang Snatch Pull/ Hang Snatch superset

248x2/198x2, 259x2/209x2, 270x2/220x2 for 3 sets of 2, dropped the pulls and did 231x2, 242x2 a 2 rep PR

5x6 tire flips

This is all I had time for.  I have 11 clients today.

Thanks Adam.  I listened to you when you gave me advice.  Your definitely one of the most powerful guys I've met.  Good luck in England.  You and Scott Rider training together will be scary.  Rider's done a 300+ hang snatch and a 48 inch box jump from 5 foot away.  I've seen your vids Adam, of doing the 700+ deadlift and 400ish cleans. I've never seen anyone with no throwing experience pick up an ugly 24lb braemar stone and throw it 38feet.  I remember you going 70feet in the 28 with one turn at like 6 foot and 230 lbs. 

Biggest volume to date Dec 24th workout

Back Squat  all for three's - 155, 199, 243, 309, 339, 353, 319, 339, 353, 319, 339, 353, 319, 339, 353, 319

Standing strict press  all for three's -  89, 111, 133, 155, 175, 199, 175, 185, 199, 175, 185, 205, 175, 185, 199, 175

16 sets on each exercise and feeling stronger.

Clean/Deadlift Day

Hang Clean/Power Clean Combo 1 rep of each per set/ 155, 198, 220, 242, 264, 286, 308, 319,

 Power Clean 330x1, 341x2, 352x1  felt good I know I have more in me

Band Assisted Deadlift - Average band - strongman style - add 20lbs on each rep  set 1 -  545-565-585, set 2 - 585,605,625, set 3 - 600, 620-640   bands definitely help off the floor but their felt like some good weight at the top

Glute ham raise 3x12

Ab Wheel 3x12

Standing Strict Press - 89x3, 111x3, 134x3, 155x3, 175x3, 199x3, 175x3, 185x3, 199x3, 204x1, 214x1, 220x1, 230x1, 243x1

DB reverse grip press supersetted w band pull aparts 3x8-12

Swiss bar incline skullcrushers supersetted w/ lat pulldown 3x8-12

strongman log curls 2x10

standing strict press felt good, only 10lbs off my PR.  I'll see what I can hit in 3 weeks.

Sean, I have a question about the Power Factor device.  I've noticed you discussing it.  I just got one, now I'm trying to figure out exactly what it is telling me.  The best I can tell, the Power Factor # is based on peak power (thus max speed) for each lift then averaged over a set.  It also appears that the speed displayed on the bar graph is the average speed of each individual lift.  Does this seem to agree with what you have seen?

I am assuming this because if I take the Power Factor value for a set of lifts and back out the speed of lift, I get a number that is higher than that of the bar graph speed output (for lifts where the speed was below 3 ft/s).  If this is the case, I think the device will be very useful.  This way I can accurately calculate a "average" peak velocity for a set of lifts.

Thanks,

Matt Thompson

By the way, if you're still working out with Mike Sissel, say hello for me.  He was fun to throw with at MAC this year.

12-30 Workout

Back Squat 155x3, 198x3, 220x3, 242x3, 309x3, 339x3, 353x3, 319x3, 339x3, 353x1, 373x1, 393x1, 420x1, 443x1  was fairly easy.  Havent used a belt yet, just rehband knee sleeves.  Want to do over 500 this way.  I think its not too far away.

Belt squat 2sets

Ab Wheel 4x8

Snatch Day

Hang Snatch hi -pull with mini bands/ hang snatch

145x3/132x3, 215x2/154x2, 235x1/176x1, 215x3/154x3, 235x2/198x2, 255x1/220x1, 235x3/198x3, just hang snatch 220x2, 231x1, 240x1, tried 257 a new pr, just missed it out front.  The others felt easy and I think this weight will go up in a couple weeks when I drop the hi-pulls before it. Doing the pulls with the bands made me more fatigued but I think it will make me pull longer. 

Tire 10 sets of 3 with little rest in between

Workout wednesday 1-5

Back Squats(deload) 155x3,198x3,220x3,242x3,286x3,308x3,338x3,353x3

Standing strict press - 89x3,111x3,133x3,155x3,  (175x3,198x2,220x1) for 4 waves, 220 for 6x1, 198x3, 155x10

Ab wheel 4x10

I deloaded on my squats because my posterior chain was tight and little sore, especially my glutes.  My upper body felt fine so I did a ton of presses.  The band snatch hi-pulls must of really hit my glutes hard.  I will deload on cleans and deadlifts as well.  I may deload one day for the presses as well.   Mid next week I'll max out and then start my new training cycle the next week,  building toward May.  I feel that my strength is in a good place for this time of year.  Need to be patient as the worlds and all the biggest games are in the second half of the year.  I have been working on the next training phase and I think I know what I want to do.  I have taken some things from the juggernaut method, 5-3-1, and also some olympic lifting type routines.  I think it will work.

Schwab_Man wrote: Sean when will you start throwing and how often during the week will you do it without wearing yourself out? More of a how much how often question.

I will start doing some drills here in the next couple of weeks.  I am going to mainly do drills, because of the weather here in Nebraska and that I will be throwing 7-8months anyway.  I do want to work on my first turns in the entry phase of the weights and some basic gliding drills.  I also will do some heavier med ball type hammer winds.  I think throwing itself is the most important your first 3-5 years doing the games.  Once you find what you want your technique to be, I think it is better to do drills, and throw maybe 1-2 times a week, at the most.  A long throwing session is good on a saturday, as it will help prepare you for a games competition.  That is my cardio.  I have burned myself out before doing too many throwing practices.  The event I need to do the most is the caber, so I may find a way to get that in 1 time a week.

Srokus wrote: Sean you sir are ridiculous, nice lifts!

I think my lifts are OK at best.  I am good at cleans and decent at front squats, snatches, and deadlifts.  My presses are improving and everything else is mediocre.  I think your stronger than I am.  It's funny to think that the 2008 World Champion can't do a single pull-up.  The one thing I can say is that all my lifts are raw and repeatable.  The squats are all below parallel and I don't use straps for any of my olympic lift maxes or deadlift maxes.   Though I know, I couldn't move 700 in the deadlift even with straps, a suit, and nose torque. I just use the lifting to throw further.  Throwing is definitely my passion.  If you guys new how many hours I've spent throwing in the first 5 years of competing, it would probably amaze you.  I think you have to pay that price, if you want to be one of the best. 

Sean Betz wrote: Sunday Hang snatch - warmed up to 198 for 3x1(deload) Power clean - warmed up to 286 for 2x1, 308 for 2x1 (deload) Snatch-grip deadlift - warmed up to 500x2 (2rep pr) last time I pulled a 500 sndl was in 2008 and I pulled it once. A week or two later I did 604 conventional. Hopefully I throw as good in 2011 as I did in 2008.

P.R.'s are always cool..good job !!!

Yesterday

Standing Press worked up to 221x1, 232x1, 243x1, 260x1 PR, 260x1 PR

reverse grip db press supersetted with fat bar pulldowns 4sets

1 arm sled row

Felt real good.  I took video of both singles with 260.  I cant tell if I'm using my legs or not.  I'm definitely not using a dip and drive like a push press.  I must just be using my hips or my knees are a little flexed when I begin the presses.  I'll have to put the vids up and see what you think.

These are for Paul Ferency.  I'm going to learn how to use the movie maker so I can just put these all together. I'm actually thankful I did this so I can adjust some things with technique. I get happy feet on max day. These are some videos from my maxes the last week.  I was happy with the press and hang snatch as I hit PR's.  I made the mistake of trying to do power cleans after hang snatch and I was just warn down.  Some friends came in and I just got less motivated.

Standing Press 261 - did this twice because I wasnt sure if I was pressing it or push-pressing it.  Irregardless it is definitely not like I'm using my legs like I do in an actual push press, so I'll take it.  I just don't set up long enough.

http://www.youtube.com/watch?v=bpxKjcPcHG8 - www.youtube.com/watch?v=bpxKjcPcHG8

http://www.youtube.com/watch?v=okuB8fIb-MU - www.youtube.com/watch?v=okuB8fIb-MU

Hang Snatch - 110x3, 132x2, 155x1, 177x1, 198x1, hang hi pull 270x1, hang snatch 220, hang hi-pull 281, hang snatch 231, hang hi-pull 292, hang snatch 242, hang hi-pull 310, hang snatch 260 miss out in front, hang snatch 260 (PR).  I definitely need to pull over my head more.

220 - http://www.youtube.com/watch?v=Bxwe86AVPLI - www.youtube.com/watch?v=Bxwe86AVPLI

231 - http://www.youtube.com/watch?v=eR-yQoBEShI - www.youtube.com/watch?v=eR-yQoBEShI

242 - http://www.youtube.com/watch?v=GvPzgF8o3-g - www.youtube.com/watch?v=GvPzgF8o3-g

260 - http://www.youtube.com/watch?v=kHk1dXRqXAA - www.youtube.com/watch?v=kHk1dXRqXAA

Power Clean

341 - http://www.youtube.com/watch?v=LS8-928ft34 - www.youtube.com/watch?v=LS8-928ft34

352 - http://www.youtube.com/watch?v=Vxd7dbuDEVU - www.youtube.com/watch?v=Vxd7dbuDEVU

I think I can get 370+ when I'm rested.  We'll see.

Sean lifts just like he throws ... no messing around.  Just jumps in and does it.

Your lifts look so quick and explosive ... I predict HUGE throws this year from you.  I have to agree with Roslik; how much weight have you dropped now? 

Thanks for all the suggestions.  I have olympic shoes that I bought at the olympic training center.  I hurt my left knee a few years ago, front squatting while wearing oly shoes.  I should be using them doing cleans and snatches.  I don't know why I haven't been.  I'm weighing in between 285-291 on most days, about 10-15lbs down.   The weight I lost was all the bad weight I gain from traveling to games during the year.  This year I'm going to try to do better with my eating on the road.   I may try the split catch sometime.  Thanks, peter I never even considered it.  I may need to find a different platform though. We are all trying to catch you Dan with your unbelievable upper back strength.   I am really motivated this year.  I have a great place I'm working at ,and its a great place to train myself, as well.  We have all the toys we need.  

Monday training

hang clean/hang clean jump shrug  hc132x3, 154x3, 198x3, 220x1, 242x1, 264x1, hcjumpshrug 336x3, hc 286, hcjumpshrug 358x3 hc 308x3 for 3 sets of 3, hc 330x1, hc 352x1(super easy), 374x1, I felt good today so I went a little higher.  The 374 wasn't that hard, although I caught it low. I didn't cover the bar like I could on the eccentric. Forgot to grap my olympic shoes, there in the garage.  I think 400 is around the corner

http://www.youtube.com/watch?v=j6RzMWwk3GQ - www.youtube.com/watch?v=j6RzMWwk3GQ

Back Squat 199x5, 286x5, 353 for 3x5, felt good and explosive. I'm not a big squatter, but I try to use my hips and go low.  Front squats are in store for next leg workout.  As I will try to make a good run with them. 

http://www.youtube.com/watch?v=BR6aNehl58k - www.youtube.com/watch?v=BR6aNehl58k

Glute Ham Raises 3x10

Landmine bar+attachment for 6, 10lbs extra for 6, 20lbs extra for 6.  I will bump these up alot for the games in Arizona.

Wednesday

Close-grip snatch 3 heights, hang-belowknee-floor  (light to warm-up), 110lbs for 3 sets just to get the blood flowing 

Push press 155x5, 199x5, 243 for 3x3 78%,  this workout starts getting heavy next week

floor press 3inch barbell 143x10, 187x8, 217 x6,  never tried these before, I liked them, they took pressure off my peck and shoulder

Chin-ups (assisted of course) 10x3

supersetted with

50lb Med ball push press to ceiling 10x3, 13-14 foot ceiling had to hit the ceiling every throw,  set 8 and 9 missed last rep and then came back and hit it on the 4th throw each time

2inch barbell curls 5x5 with 100lbs

ab wheel 3x8

I think my biceps grew from 17 inches to 17.25 inches at the end.  Might join the swole patrol.