A new 12 weeks

jenn said:
Awww Evo I soo want to come work out with you.. those tire flips look like they would be sooooo much fun!! Glad to see I'm not the only one that has been so busy that workouts have been hard to fit in. Keep it up Evo things are looking great.. except your deadlift prob's. better luck on those , just need to get back into the groove. :D
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Thanks, Jenn. Yeah, I fell into trying to re-examine my deadlift form to much and tried to turn it into almost a clean type movement.
 
Week 6/Day 3-Sat
A1)tire flip:8 flipsX5 sets
A2)keg throw:5X5

B)farmers walks:3 walks 110 pds each hand
C)56 pd weight for height:4 throws
D)Braemar stone:4 throws

E)1Xnear drunkeness
 
Good to hear you had a good workout, though I'm not so sure that the near drunkness is a good thing when your working.. however if it was after thats another story.. Glad you figured out your deadlifts too. :)
 
Week 7/Day 1-Mon

A)push press: 80X20, 110X15, 140X10, 160X8, 180X7, 190X5
B)Pendlay row:140X12, 160X10, 180X8, 190X8

C1)1 arm bb snatch[1]+bent press:50X10, 70X6X2
C2)1 arm bb row:50X15, 70X12X2

D1)bb curl:70X17
D2)bb OH ext:70X20

E)rev grip bb curl+press+ext:80X10X2
drop to just rev grip bb curl and punch out +5 reps each set *cheated*

The bent press is hard, 'specially getting it stabilized while moving it. I'm finding I'm liking the backyard workouts more and more. There's just something about the sun shinin' down, the wind blowin', the stupid birds chirpin', and the CD player blarin...not to metion I can drop the weights from whatever height I want.

Hmmmm...week 7 of 12. I think I was supposed to do something impressive towards the end of this...better get started.
 
evolution said:
I'm finding I'm liking the backyard workouts more and more. There's just something about the sun shinin' down, the wind blowin', the stupid birds chirpin', and the CD player blarin...not to metion I can drop the weights from whatever height I want.
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I definatly feel you on that!! But I don't have all the equipment yet to do everything...

Where you been man? I signed on AIM a few times and you're not on.. Try and pry yourself away from the Canterbury Tales lol
 
mreik said:
I definatly feel you on that!! But I don't have all the equipment yet to do everything...

Where you been man? I signed on AIM a few times and you're not on.. Try and pry yourself away from the Canterbury Tales lol
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I was actually on AIM off and on this afternoon/evening. Hope to catch you next time.:)
 
Week 7/Day 2-Tues
A)hang snatch:140X3X3
B)front squats:200X12X2, 220X10
C)hack squats:240X5X3
D)bb lunges:180X6, 160X12
E)crunches:BWX20X2

Sadly no throwing this week.
 
Week 7/Day 3-Thurs

A)bench:180X15, 200X12
B)hang clean[1]+push press:140X10X2

C1)1 arm bb snatch[1]+bent press:80X5, 80X4 (each arm)
C2)1 arm bb row:80X10X2

D)bb curl+press+ext:80X8
E)bb curl:80X12X2

Bent presses still suck...oh wait, I suck at them
 
Week 7/Day 4-Fri
A)squat:225X12, 315X6, 335X4, 355X3, 375X3, 385X2, failed on the 3rd rep...got stuck at the bottom and instead of trying to grind it up, I tried to go back down and bounce it up...I sucked, stalled, and said screw it.

B)1 legged squat:135X12X2 each leg

C)zercher squat:185X12, 205X10, 225X6

D)cable crunch:I don't knowX12X3

I was pretty frustrated with losing the 3rd rep at 385. I guess no carbs and only 240 calories before a workout isn't condusive to greatness.:rolleyes:
 
Week 7/Day 5--Sun

Had an 1.5 hours of MMA yesterday.

Today (Sunday)-
A)bench:230X10X2

B1)h.clean[1]+push press:80X20, 110X15, 170X8, 185X8
B2)pendlay row:80X30, 110X18, 170X12, 185X10

C1)1 arm bb snatch[1]+bent press:50X10, 60X10
C2)1 arm bb curl:50X8, 60X8 *cheated/semi-slow eccentric*
C3)1 arm bb row:50X15, 60X12

I don't own any dbs, just an old bb, some cement and metal plates, and a crappy bench that wobbles with just 200 pounds on it.

Didn't get a chance yesterday to flip the tire, throw the keg, etc because parents were in town and they kept my attention till late in the evening.
 
Hey Evo how are the bent presses going ??Getting any better.. Tomorrow is another day maybe you'll get some throwing in this week. Looking good in any case :D
 
The bent presses are hard. I was inspired by the strongmen of old days. Stud numbers for my weight with this movement are around 175 pounds which I'm far from. I'm hoping to change this by the end of the year.

We'll get together next Sat and I'll be throwing this Tues and hopefully Thurs.
 
Week 8/Day 1-Mon

A)power snatch[1]+OH squat:140X8, 160X8, 170X6, 180X5
B)power clean[1]+front squat:180X10, 200X8, 210X6
C)front squat:230X6X2
D)bent knee GMs:180X10X2
E)lots of bodyweight ab stuff

Get to throw tomorrow:)
 
Week 8/Day 2-Tues
*throwing*
A)Braemar stone:5 throws
B)open stone:5 throws
C)42# weight for distance:8 throws
D)caber toss:11'-3 tosses, 16'-2 failed attempts, 2 tosses
E)sheaf toss:6 throws

I had promised Tyler, Tony, and Kristen I'd show up at the gym to deadlift and front squat with them (stupid of me since I did legs last night)...sooo after 2.5 hours of throwing, went off to the gym

A)deadlift:225X10, 315X6, 375X3, 405XF, 405X1
B)front squat:205X12, 225X10, 245X1, 265X1, 285X1, 300X1, 310X1, 315XF
Hit a new PR on front squats which is unbelievable after that much throwing. My deads sucked as my back wasn't having much more pulling and gave me trouble at 405 the first time around...I really had to work at lock out the second time around.
 
Nice Evo Congrats on the new pr on those front squats :D Good to see you finally got to get throwing :D When is your twelve weeks up?? Looking forward to seeing those pictures ;)
 
Thanks, Jenn. Got about 4 weeks left.

Week 8/Day 3-thurs
A)zercher squat:240X6X3
B)bench:240X6X2
C)Pendlay row:180X10X2

---Some Griondaesque type stuff---
D1)bb curl:80X8X8
D2)OH ext:100X8X8
E1)hammer curl:35sX8X8
E2)db floor press:70X8X8
F)db shoulder press:55X8X2, 50X8X2, 40X8X4
G1)lateral raises w/ext rotation:25sX8X4
G2)reverse flyes:25sX8X4

My shoulders and arms are annhiliated. Should make it fun for Fridays throwing.
 
Soooo...St. Patty's day falls the day before my birtday...

We had a mock games and I did the best I've ever doen...will get the number sent eot to me.

A)open stone
B)42# for distance
C)28# for disatance
D)hammer
E)caber

Got 3 throws each one and the caber tore me up. I've nver tried a 17.5t feet one before and this one sucked myu ass. I hads to go pick up ,my mom from the airport and so didin't get to fnishsi the events tonigth. Went back to O'Connels to finish drinking and I'll b e in the St Patyys day parade tomorrow...get to wear th kilt and all. It was cool...the rain was comin down and we were stil thronwin.:)
 
SOunds like you had a great time there Evo.. Hope your not too hung over for the parade. lol HAPPY BIRTHDAY , your still my hero :D
 
Thanks Jenn :)

Week 9/Day 1-Mon
AM workout
A)drag curls:70X8X8
B)db floor press:75X8X8
**trying to add a bit of size to teh arms**

PM workout

A1)PC[1]+push press:140X10, 160X10, 180X8, 200X5
A2)Pendlay row:140X15, 160X12, 180X10, 200X8

B)1 arm bb snatch[3]+bent press:50X8, 70X6, 90X2

C)db rear delt flyes:30sX12X2

D1)push ups:100 total reps
D2)various BW ab stuff:100 total reps
 
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