The Professor's Offseason: From Fab To Flab!

Thanks ST!

Won't be doing any 1rm for a while!

Deadlift: (Chucks + doubled over medium band + Beltless + double overhand)

Bar X 5
135 X 5
225 X 5
315 X 5
405 X 5 (Strapless PR for sure)
455 X 5 (+ straps) (probably about 575 at the top)

Dumbbell clean and press

120 X 5 reps left
120 X 5 reps right
120 X 5 reps left
120 X 5 reps right

Dumbbell curls (dropset)

60 X 5
50 X 5
40 X 5
30 X 5
27.5 X 5

Good workout.

Thanks T-dad! Gunning for a 700 DL this year... I know I have it in me.

Pressing 'assistance'

Flat Bench: (speedy speedy speedy)

Bar X 5 X 2 sets
135 X 5 X 2 sets
185 X 5
225 X 5
275 X 3
275 X 3
275 X 3
275 X 3
275 X 3

Flat bench with medium band (one band going underneath the bench to the other side of the bar)

185 X 2/2/2/2/2/2/2/2

One armed DB clean and press

120lbs X 5 (left)
120lbs X 5 (right)
120lbs X 5 (left)
120lbs X 5 (right)

Pullovers/tricep extensions

110 X 8 reps X 4 sets

Facepulls

4 sets 15 reps

Increasing volume.... tearin' it up!

ASS to the DAMN FLOOR.

Bar X 10
Bar X 10
135 X 10
185 X 8
225 X 6
275 X 3
315 X 3
340 X 20 (PR-TARD + 10 LBS!!!!!) (1 rep every 45 seconds)

I'll be damned, I did a PR-tard again. I thought my last one was 335... I gotta do this more often!

Wide Stance Box Squat Below Parallel With Cinched Heavy Bands (whew)

230 X 5
230 X 5
230 X 5
230 X 5
230 X 5

Dumbbell Step-ups to bench: Weight is per hand

35 lbs x 16 (8 per leg)
35 lbs X 16
35 lbs X 16
35 lbs X 16


Go home and die...

This was one of my best leg workouts ever. However, my patellar tendon has taken a pounding. probably because of my new found depth, I have never felt this before.

Yeah T-dad I'm STILL sore....

Did a contest on saturday.

Pulled 615 RAW (no suit) PR + 5lbs

Wont the contest overall in the 231 category.

Did a deload on tuesday

'squats' today.

Front Squat:

Bar X 10
Bar X 5
135 X 8
135 X 5
185 X 3
185 X 1
225 X 3
275 X 1
295 X 7 (1 rep every 30 seconds)

Dumped it twice, mind wasn't in it tonight, not a whole lot went right.

Wide Box Squats to parallel

245 X 5
245 X 5
245 X 5
245 X 5
245 X 5
245 X 5

Quads sore before leaving the gym. Probably because I have not front squatted for a month...

Look like someone might be making a comback to bodybuilding with all those reps...

There were supposed to be 20 reps!!

grrrrrr...

I gotta build that booty!

I'll git 'er done next week...

I have done 2 contests since I last posted. I haven't really had any workouts in between, they take so damn long to recover from.

Haven't really had a real workout since the Winter strongman fest at AZDS. By the time I was recovered it was time for the Copper state strongman contest.

I slept 1.5 hours the night before, I was debating on competing at all.

225 log for reps:

4 (booooo) 4th?

500 deadlift for reps at 18 inches

8 reps? (booooo) 3rd?

230 Farmers for 80ft (drop at 40 ft)

18.xxx I think 4th again?

550 Conan's Wheel

88'? 3rd?

330 stone for reps

3 reps All multiple tie for first

I ended up getting third place, with second place a point away.

Shitty day, shitty performance blehhh

I found out Nationals were in Tunica again. I'm pretty sure I'm going to throw the towel in the for the rest of the year as far as competing is concerned. No way in hell I'm going back there.

Winter Strongman Fest:

Max Log (2nd)
260 lbs
275 Miss (light headed at the top and ended up dumping it, bad news)

Farmers 235? 50' (then run BACK to start) and 600lbs anchor chain medley (1st)
(No clue what my time was, but won by 0.5 seconds)

Max DL (1st)
545
595
615 (Raw PR + 5 lbs)

I thought I was going to be able to get away with 550 or so for the win, but a newcomer went from 525 to 590 out of nowhere and had the best Derek Poundstone style hitch I had ever seen. It wasn't even a deadlift, it was a different lift entirely...

650 tire flip (then run BACK to start) 250 sandbag. (1st)
No clue on time, but won by 2 seconds or so.

Max Stone over bar: (Last place (5th or 6th?))
240 lbs over 50 inches (for the win)
410 X fail (hot damn I was COOKED.)

Took 1st in the 231's.
I am FRIED.

Squat night tonight.

Everything Beltless and wrapless

First real workout in about a month...

Back Squat:

Bar X 10
95 X 10
135 X 10
185 X 10
225 X 5
275 X 5
315 X 3

Paused Parallel Box Squat with a Wide Stance

335 X 5
355 X 3
375 X 3
395 X 3
405 X 3
425 X 3 (PR + 40 lbs + 3 reps.....)

My BACK SQUAT PR is 385...
Finally recovering from tearing my hip flexor in highschool...
So it's nice to beat my back squat PR by 40 lbs and do it for reps... Albeit a different movement

I did some biceps work and packed it up

Thanks Big D. I can get any weight off the ground, but it stalls at my knees. It's because I'm all lower back and no hams or glutes, which I'm trying to remedy... a la box squats and the like

Overhead:

Continental clean and press (clean once) with a barbell:

Bar X 5
135 X 3
185 X 3
225 X 3
245 X 2
265 X 1
285 X 1 (Continental clean PR + 25 lbs)
205 X 1 (strict press)

Dumbell clean and press (clean each)

120 lbs
Left X 5
Right x 5
Left X 5
Right X 5

Hammer strength rows

2.5 plates times 4 sets of 10

Excellent workout. I'm not very strong, but it felt good.

I'm like 220 right. Deflated and feel like crap. In a rut of sorts.



Speed Flat bench

Bar X 10
135 X 5 X 3 sets
185 X 3
185 X 3 (add medium band)
185 X 3
185 X 3
185 X 3
185 X 3
185 X 3

Pullover skullcrusher combo thing

125 lbs X 12
125 lbs X 12
125 lbs X 10
125 lbs X 10
125 lbs X 6

Triceps pressdowns

5 sets of 10-15 reps

abs are already sore

Squattttttttt


Back Squat:

Bar X 10 X 3 sets
135 X 8
185 X 8
225 X 6
275 X 3
315 X 3
335 X 1

Box Squat:

Parallel
Wide Stance
Paused
Explode up.

365 X 5
405 X 3
425 X 5 (PR + 2 reps)

Sumo Deadlifts:

Bar X 10 X 2 sets (woah!!! holy groin work batman!)
95 X 8 (I have never used my hamstrings or ass before...)
185 X 8
275 X 8
275 X 8
275 X 8

Oww oww Crampies

Biceps and rear delt work

Overhead:

Continental Clean and press (clean once)

Bar X 10
65 X 10
135 X 5
155 X 5
185 X 5
225 X 3
245 X 1
265 X 1
275 X 1
300 X 1 (Conti clean PR + 15 lbs)

Dumbbell Clean and Press (Clean each)

120 lbs

Left arm X 5
Right arm X 5
Left arm X 5
Right arm X 5

Felt frisky and decided to go for reps.

Waited a few minutes...

12 reps in a minute. Man, I was GASSED!