An Evolution of Shayner: WEESSSTSSSIIIDE
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Keep at it, Shayner. You'll be seeing progress in no time.
8/01-Thurs
Gyms AC wasn't working. This sucks when it comes to RDLs and maintaining grip. I was so damn sweaty that I felt the bar even trying to slip on bench. At the end of the workout, I was able to take my shirt off and wring it out.
A)front squat:95X5, 135X5, 185X5, 235X3, 285X3, 315X3
B1)RDL:205X8X5
B2)bench:135X5, 185X5, 235X5, 275X3, 285X3
C1)fatman pull ups:3 sets
C2)bicep stuff: 3 sets
C3)tricep stuff: 3 sets
8/01-Thurs
Gyms AC wasn't working. This sucks when it comes to RDLs and maintaining grip. I was so damn sweaty that I felt the bar even trying to slip on bench. At the end of the workout, I was able to take my shirt off and wring it out.
A)front squat:95X5, 135X5, 185X5, 235X3, 285X3, 315X3
B1)RDL:205X8X5
B2)bench:135X5, 185X5, 235X5, 275X3, 285X3
C1)fatman pull ups:3 sets
C2)bicep stuff: 3 sets
C3)tricep stuff: 3 sets
8/04-Mon
A)zercher squat:135X5, 185X5, 225X5, 275X3, 325X3
...bar slipped forward, so I just decided to do deads for 10 minutes. Decision was to do singles paired with calf raises until 10 minutes had passed.
B1)dead singles: 325, 345, 355, 365, 375, 385
B2)calf raises:400X15X6
C1)flat db press:100sX9, 9, 7
C2)bicep stuff:3 sets
D1)chins:BWX8X3
D2)seated db PCs:25sX10X3
D3)skulls: 3 sets
D4)leg raises: 3 sets
1500 meters rowing
30 minutes swimming
A)zercher squat:135X5, 185X5, 225X5, 275X3, 325X3
...bar slipped forward, so I just decided to do deads for 10 minutes. Decision was to do singles paired with calf raises until 10 minutes had passed.
B1)dead singles: 325, 345, 355, 365, 375, 385
B2)calf raises:400X15X6
C1)flat db press:100sX9, 9, 7
C2)bicep stuff:3 sets
D1)chins:BWX8X3
D2)seated db PCs:25sX10X3
D3)skulls: 3 sets
D4)leg raises: 3 sets
1500 meters rowing
30 minutes swimming
Monday
Upper Body
Incline Press
Seated Press
Preacher Curl
Mid Row
20 Minutes of Cardio
Breakfast
2 scrambled eggs hot sauced
1 cup oatmeal
1/4 cup raisins
1/2 cup fresh fruit
half cup milk
half cup coffee, black
Lunch
Chicken Breast
Mushrooms
Spaghetti in Garlic Sauce
Vegetables
Dinner
2x Chicken Breast and a Salad
Beverage Intake
Water Bottle x 4
Coke Zero
half cup of skim milk
half cup of blck coffee
edit: 2x Otis Sunkmeyer Cookies, Oatmeal Raisin, 200 Cals each
Upper Body
Incline Press
Seated Press
Preacher Curl
Mid Row
20 Minutes of Cardio
Breakfast
2 scrambled eggs hot sauced
1 cup oatmeal
1/4 cup raisins
1/2 cup fresh fruit
half cup milk
half cup coffee, black
Lunch
Chicken Breast
Mushrooms
Spaghetti in Garlic Sauce
Vegetables
Dinner
2x Chicken Breast and a Salad
Beverage Intake
Water Bottle x 4
Coke Zero
half cup of skim milk
half cup of blck coffee
edit: 2x Otis Sunkmeyer Cookies, Oatmeal Raisin, 200 Cals each
Shay...what's your weight at right now?
8/05-Tues
~Throwing Day~
caber box drillsX20 and caber tossesX10 w/72 pd caber
This was interesting. I did 1 caber box drill and then Clint would do caber, then Shane would do caber. That was 1 round. Then I'd do an actual caber flip, adding one step to each actual round where I flipped. Soooo...I played with the caber 20 times total.
WOB:10 throws
I finally clicked to the rising and dropping of the hips and creating a hook with the implement. It still looked ugly, but a less uglier ugly.
Sheaf (19#):10 tosses over 17' back stop. We decided we'd keep at it until each of us hit it 10 times. It took me 11 tries to get it over 10 times.
8/05-Tues
~Throwing Day~
caber box drillsX20 and caber tossesX10 w/72 pd caber
This was interesting. I did 1 caber box drill and then Clint would do caber, then Shane would do caber. That was 1 round. Then I'd do an actual caber flip, adding one step to each actual round where I flipped. Soooo...I played with the caber 20 times total.
WOB:10 throws
I finally clicked to the rising and dropping of the hips and creating a hook with the implement. It still looked ugly, but a less uglier ugly.
Sheaf (19#):10 tosses over 17' back stop. We decided we'd keep at it until each of us hit it 10 times. It took me 11 tries to get it over 10 times.
Shay, I'll use bold when I'm specifically asking or answering questions. It'll make it easier for you to track.
Optional drinks for you to think about: Diet Dr. Pepper, Crystal Light, Kool Aid w/ reduced sugar.
Write in your set and rep numbers beside your lifts. Track aside also (i) increases, (d) decreases, (ni) no increase or decrease.
What does your warm up and weekly stretching look like?
8/06-Weds
A)Cheat curls: 135X6, 155X5, 165X5, 170X3
B1)concentric cheated GHRs:BWX6X2
B2)face pulls:150X15X2
B3)front delt raises:40sX8X2
C)farmers walk:225X58 steps, 225X52 steps
Thoughts:
GHRs are tough. I'm going to start hitting these on a regular basis. I put a 12 inch box under the GHR. I used it to push off on the concentric portion.
Tulsa has a farmers walk for cash competition at the end of the Highland Games competition. It's 175lbs per hand. I ashamedly couldn't keep grip of them after 100 feet. I'm sure part of this had to do with having competed in the Strong Man competition a day and a half earlier.
I've decided to forego the 190 lb class and win the C class and move on up to B class. This is cool since I no longer have to drop weight.
This was a great training day.
Optional drinks for you to think about: Diet Dr. Pepper, Crystal Light, Kool Aid w/ reduced sugar.
Write in your set and rep numbers beside your lifts. Track aside also (i) increases, (d) decreases, (ni) no increase or decrease.
What does your warm up and weekly stretching look like?
8/06-Weds
A)Cheat curls: 135X6, 155X5, 165X5, 170X3
B1)concentric cheated GHRs:BWX6X2
B2)face pulls:150X15X2
B3)front delt raises:40sX8X2
C)farmers walk:225X58 steps, 225X52 steps
Thoughts:
GHRs are tough. I'm going to start hitting these on a regular basis. I put a 12 inch box under the GHR. I used it to push off on the concentric portion.
Tulsa has a farmers walk for cash competition at the end of the Highland Games competition. It's 175lbs per hand. I ashamedly couldn't keep grip of them after 100 feet. I'm sure part of this had to do with having competed in the Strong Man competition a day and a half earlier.
I've decided to forego the 190 lb class and win the C class and move on up to B class. This is cool since I no longer have to drop weight.
This was a great training day.
I'm not sure how much the farmers walk implement actually weighs by itself. But they have posts on the end to add plates to. This is what makes it 175 pounds per hand.
As a side note, I did the strongman competition here in OKC last year. I will never do that again. I ended up with horrible shin splints. Plus, it's always the same weekend as the Tulsa Highland Games. So we did strongman on Friday night and competed in the HGs on Sunday morning. It sucked. I want to win C class this comp and move onto B class...so I'm gonna forego the strongman so I'm fresh for Tulsa
I do bend at the knees and take quick, short steps. I only shrug slightly as to keep the handles in at the sides so they're not swaying all over the place. When I do them at the gym, I do keep an isometric shrug hold to give the upper back a bit of extra work.
I think what's hardest about doing the farmers walk in Tulsa is that we've already spent 6-7 hours gripping stuff and throwing it, so your grip is ***ged out.
8/08-Fri
A)front squat:135X6, 185X6, 225X3, 275X3, 315X3
15 min singles
B1)Military press:135, 145, 155, 165, 175, 185, 195, 205
B2)Deadlift:315, 325, 335, 345, 355, 365, 375, 385
This is a kinda' cool thing. I press and immediately pull. My rest period is what it takes to take off and put on the plates and jot down the number.
C1)flat db press:100sX11, 10, 8
C2)straight arm lat pulldown:150X13, 12, 12
C3)scarecrows:30 a sideX15X3
Started scarecrows w/45 a side. But I felt a popping in my shoulder. So I lowered the weight and no more popping.
D1)farmers walk:235X68 steps, 55 steps
D2)bicep stuff: 2 sets
D3)abs: 2 sets
A)front squat:135X6, 185X6, 225X3, 275X3, 315X3
15 min singles
B1)Military press:135, 145, 155, 165, 175, 185, 195, 205
B2)Deadlift:315, 325, 335, 345, 355, 365, 375, 385
This is a kinda' cool thing. I press and immediately pull. My rest period is what it takes to take off and put on the plates and jot down the number.
C1)flat db press:100sX11, 10, 8
C2)straight arm lat pulldown:150X13, 12, 12
C3)scarecrows:30 a sideX15X3
Started scarecrows w/45 a side. But I felt a popping in my shoulder. So I lowered the weight and no more popping.
D1)farmers walk:235X68 steps, 55 steps
D2)bicep stuff: 2 sets
D3)abs: 2 sets
Skull crushers. Basically it's where you lie down and do tricep extensions w/a bar or db. Touch the forehead and extend back up. Repeat.
No problem. How can I refuse someone with such a nice smile.
Haha, Focus, dear, it's not that serious.
It's actually pretty cool. I time myself for 15 minutes. I had one bar up on the rack and one bar right outside of the rack. I'm going to replace push presses with military press for a bit due to missing a chunk of my collar bone. Everytime I go heavy on push presses, I'm afraid when the bar hits my shoulders, it's gonna snap the weak part of the left side of my collar bone. Plus, I get this horrible swelling, blackening and bruising around the area.
This is also the reason I had to switch to an Olympic style front squat instead of the bodybuilder style.