8_17 Sunday Strongman fun!

Strongman circuit A+ (added more KB swings, 1 more tire flip)

Circuit A+
15/15 KB swings 32kg
225 lb trap bar farmers walks
4 tire flips (400 lb tire)
15/15 sledge overhand with 8 lb sledge

4 min resting (seated) HR
lowest was 57 bpm

Round 1
2:41 total time avg HR 138
15 sec rest/ 1 min avg 118

HR below 80 bpm and go again

Round 2
2:27 total time avg HR 150
15 sr/ 1 min avg ?

--HR taking a longer time to recover, about 7 minutes

Round 3
RPE up
2:50 time avg HR 148
movement still good
15 sec r/ 1min avg 121

that was it
Music--Heavy DL mix

forced breath hold 1:49!!
AM weight 202.5

8_16 Sat -OFF volleyball in the yard

OFF day
Z Health AM 20 minutes

Volleyball at friends, several games, barefoot in grass,
about 2-3 hours

10% nutrition day
protein at every meal
3 cookies
1 Summit beer
some chips
6 meals

AM weight 202.0

8_15 Bench and Rows, misc RE

At Work

Z Health 20 minutes
High speed hip work--felt good

DB flat bench
40 x 22
55 x17
65 x 12
70 x8

DB 1 arm row
60 x10
65 x 11
70 x 10

Bulgarian Split Squats (barefoot)
BW x 8/8
BW x 8/8

Stand DB curl
35 x 10/10
(slt pain in left forearm of a 1)

EZ bar curl (stand)
65 x 10
65 x 7+4

8_14 Thurs Bench ME

Had to do an early AM session today due to schedule and no lifting partner. Normally I never lift in the AM, but it went pretty good.

slept 9 hours
Barr mix 30 min before lift (1 scoop Surge, 1 scoop hydro pro, beta alanine, creatine, L Carnitine)

Z Health
High speed upper body shoulder work, NWU 1/2
20 min of Z

Bench (flat)
95 x 10, 95 w chains x 5
135 w chains x3
155 x 1 with 2 sec pause at chest
165 w chains x 1
185 w ALL chains iso hold at 5 seconds at top
(top wt about 275 at top)
205 x 1 easy touch and go RPE 6

Alt with lt bicep standing curls
45 x 12
65 x 13
75 x10
85 x 4+3

Pushups BW x 15

8_13 Wed CRF Circuit_KB Swings, Sledge, KB Presses

slept 8 hr 45 min last night
AM wt 204.5

Z Health outside
25 minutes--rt ankle work, high speed shoulder work, cervical movements at various spots

Music In This Moment and Strapping Young Lad
barefoot in grass
40 min before--
20 g pro, 3 g BCAAs, 1.5 g Beta Alanine, 1 gm L Carnitine
green tea, 2.5 mg Yohimbine HCL

ll done circuit style I, then II, then III, and repeat

I KB Swing (1 arm) low tension style, bone rhythm work
32kg x 15/15 (L/R)
32x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15


II Sledge strike overhand on tire (16 and 8 lb sledge)
note--most of tire was on asphalt
Added 16 for round three now
16 x 15/15
16x 15/15
16x 15/15
8x 15/15

III Open palm KB press
16 kg x6/6 for 4 sets


LAST TIME
Time 14:16
Avg HR 153
15 sec rest, then 1min avg 133 bpm
10 min later avg 113 bpm

TODAY
Time 14:o1
Avg HR 152
15 sec rest, then 1 min avg 121
10 min avg 112 bpm
3 min lowest reating 62 bpm
more work at about same HR!!
Volume of 6288 kg
Density 7.48 kg/sec

8_12 Bench / Row RE at work PM Deadlifts and KB Press

Mod CHO day 2 training sessions
slept 8.5 hours
'
Lunch time at work
25 min Z Health
working on rotations with faster speed linear work

DB flat bench
40 x 20
50 x 17 fast
60 x 13
70 x 6--felt like I hit a wall, energy flat by round 4

Cybex Rows (CSR)
130 x 20
150 x 15 mod speed
10 x 9 +4 alternating

EZ bar rev curls (standing)
55 x8
55 x 7 +3
grip is the weak point on these

Bulgarian Split Squats (rt leg up)
BW x 8
BW x 8
strict--haven't done these in a long time
wore shoe on Left foot

1 scoop surge and 1 scoop pro post training

PM Session--DLs
USED a STRAIGHT BAR
first time in months
movement dropped each time in the past, so dropped movement; strength plateau also
worked on cleaning up rt ankle motion on trap bar DLs
Rt ankle is moving much better
Worked up slow
no lifting partner

str bar DLs
135 x 5 palms down
135 x 5 palms down, added eye movements (lift, look up, lower look down)
185 x 4 same
225 x 5 same, grip getting weak
275 x 2 grip failing and had to cut it at 2 reps
275 x 1,1 Lhup and RHup--can feel it in my hamstrings now
275 w chains x 1,1 LHup and Rhup
295 x 1,1
295 w chains x 1, 5 sec hold at top (lockout was weaker last time)
295 w more chains x 1 4 sec hold at top
normal chains about 25 lbs per side
all chains about 35 lbs per side

movement tested great on all of them!! whoo ha!
Like the chains to overload the top and non startle at heavier weights

Tried the following movements inbetween
KB Press 24 x 2/2--movement dropped
Chins x 2--felt easy, but slight pain (1 on a 1-10) in left forearm, movement the same
Did Z inbetween DLs
New Music--heavy metal DL mix!

10% post training meal
2 tapioca puddings
fish, black beans and broccoli, and fish oil

forgot to put in breath hold for the other night
clocked at 1:27
Not quite as good as last weeks 2:01, but still going up

New DL CD mix! Whoo ha
title Artist

Redneck		Lamb Of God
Need Another One		Misery Loves Co.
She Said		Skrew
As the Sky Comes Falling Down		Violent Work of Art
The Ghost Psalm		Zao
Slip		Ultraspank
The Damned		The Agony Scene
Break The Static		Snapcase
Can't Stand You		Slayer
No Warning Shot		Six Feet Under
Natural Born Chaos		Soilwork
Love To Hate		Testament
Rain		Trivium
Laid To Rest		Lamb Of God
Surfacing		Slipknot
Purity [Live]		Slipknot
Skin Ticket [Live]		Slipknot

8_11 Mon Light movement sess--TGUs, Farmer walk, lunge and KB press

Feeling quite sore from skiing
10 caps wobenzyme and 3 g Tyrosine in AM before breakfast
Z Health I Phase DVD--have not done the DVD for a long time! Good review for upcoming cert

Down to meet MC and then Uof MN

Home at 7:30pm--tired
Z Health 15 min

Circuit style, all light weights

KB TGUS
12 kg X 3/3 no rest
16 kb x 3/3 no rest
24x 1/1

Trapbar Farmer walks--out my garage, down driveway, across road, up neighbors to garage and back=1 trip
225 x1
225 x 1
225 x 1
225 x1

Lat Lunge and KB Press (FAST) lunge and press on same side
12 kg L x 12 R x 12
16 (open hand) x 10 L and x 10 R

Push ups (feet against wall, strict)
BW x 12
BW x10

Supported pistol work
Left and Rt by 6,6
Left only x 3, x 2
LEFT quite a bit weaker in that movement

8-10/11 Sat and Sun--slamon water ski time!

Strongman Sat--see previous
Up to my parents cabin for some slamon water ski runs. Got out 2 times on Sat and 2 times Sun--wow, that is a lot of force trying to get up on one ski---whooo.

Good times.
Rt hamstring, left serratus and all around abs lots of soreness (DOMS), but a great time
info at
http://miketnelson.blogspot.com/2008/08/protein-research-and-old-friends-in.html

Z Health Sunday night--15 minutes

8_9 Sat Strongman Circuit A

Z Health 20 minutes

Circuit A time 2:27 (timer guy was a bit slow on the clock)
avg HR 159, max 166
8 min rest or so
trap bar up to 275 lbs and KB Swing 17/17 reps
time 2:56
Avg HR 148
videos at my youtube channel
http://www.youtube.com/MikeTNelson

8_8_08 Friday Bench/Row RE at work

At lunch time at work gym

AM wt 205.5
10% meal last night--1 slice of pizza! Mmmmm
slept 7.75 hours

Bench/Rows/Misc RE

DB Incl Bench (low incl)
40 x 25
50 x 15
60 x 11

DB 1 arm Row
65 x 11/11
70 x 12/12


BW Lunges
BW x 5/5
BW x 5/5

DBIncl Curls (hammer style)
25 x 10/10
35 x 4/4

At the end
Tricep blitz
Neutral grip DB floor press// overhead rope ext // Pushs up to low bar elbows out
50 x 9// 8 x 10/5 // BW x 15

8_7 CRF Circuit KB Swings, Sledge, KB Press

sletp 7.5 hours last night
Z Health outside
20 minutes

Music Anthrax
barefoot in grass
10g pro, 3 g BCAAs, 1.5 g Beta Alanine, 700 mg L Carnitine --Pre and Post

ll done circuit style I, then II, then III, and repeat

I KB Swing (1 arm) low tension style, bone rhythm work
28 kg x 15/15 (L/R)
28 x 15/15 (R/L)
28 x 15/15 (L/R)
28 x 15/15
--grabbed 28 kg by mistake! duh

II Sledge strike overhand on tire (16 and 8 lb sledge)
note--most of tire was on asphalt
Added 16 for round two now
16 x 15/15
16x 15/15
8x 15/15
8x 15/15

III Open palm KB press
16 kg x6/6 for 4 sets

LAST time
16:10
Avg HR 150
15 sec later, 1 min avg standing 121 bpm
Volume at 11,097 lbs

LAST TIME
Time 14:38
Avg HR 143
15 sec rest, 1 min avg 115


TODAY
Time 14:16
Avg HR 153
15 sec rest, then 1min avg 113 bpm
10 min later avg 113 bpm

8_6_08 Wed Bench ME and ACC work

Z Health NWU 1/2

Bench--wave load with chains (chains weight 35 lbs per side)
95 x 10, 95 wchains x 5, 135 w chains x 3
155 wchains x 2
185 x 2 touch and go
165 w chains x 2, slt pause at chest
195 x 1 with .5 sec pause
175 w chains x 1
205 x 1, slt pause RPE 7--felt pretty easy


Acc work

Floor press//Ring rows w palms down, feet up on bench, about 25 degrees
115 x 10 // BW x 8
115 x 6 with pause at bottom // BW x 6
135 x 15 faster speed, no pause
--all used 35 lb plates for floor press, ME index at rings, floor press mid finger at rings

115 x 10

8_5_Tues DLs ME

Z Health 20 min

Trap Bar DLs
135 x 5
135 w chains x 3
225 w chains x 4
275 w chains x 2
295 w chains x 2
355 x 1
355 w chains x 1
365 x 1
--seems to work great to wave chains and str weight.
Will try that on bench and see how it goes.

TGU
24 x 1/1

KB Presses doubles 24 x 5/5
Done--toast, but movement still good

body comp update

Down about 1.2% in 5 weeks with little effect on strength and
only hip and waist were down for circumfirence

Date	5/23/2008	6/27/2008	8/5/2008
Tricep	8	7	7
Chest	10	10	7
Midaxillary	15	15	14
Suprailiac	13	13	12
Abdominal	23	23	20
Subscapular	18	16	15
Thigh	14	14	14
BF%	15.3%	14.8%	13.6%
total	101	98	89
wt	208	207	203
wt/mm	2.059	2.112	2.281

8_4 Mon Light Sess TGUs, Front Squat, KB press

Z Health 15 min dur the day
Rest of day survivial Z
Low CHO day
T-spine stiff today
Slept 10.5 hours last night

Z scapular cam shafts with palm back on Left side helped quite a bit

Tired when I got home and did not want to do anything, but knew I would feel better after some movement!

Z Health 20 min outside

I ) Turkish Get Ups (TGUs)
Done slow with pause, long spine, neutral head
12kg x 3/3 no rest between
16 kg x 2/2 no rest between
24 x 1/1 30 sec rest between

II) KB Front squats (variable pause at bottom
16 kg x 4/4
16 kg x 4/4
24 x 3/3

III) Lateral Lunge with KB Press (press on lunge side)
12 x 10/11
12 x 11/11

Windmills 12 kg for 4 singles each side, just focusing on long spine
Need to push L hip back more
Felt much better at the end

Breath hold at night came in at 2:01!!! What the heck??? The highest I had before was 1:25-wow.

8_3 Sun Circuit KB Swings, sledge, KB Presses

8_3 Sun Circuit KB Swings, sledge, KB Presses

Low CHO
Wt 207.5
Slept 10.5 hours, slept great

Low CHO day (felt a little tired)

Done outside, barefoot in grass
Z Health 20 min
Linear motions, lots of foot/ankle work, faster lower leg movements
SAID faster NWU2 in athletic ready

Pre circuit
20 g hydro, 3 g tyrosine, 1.5 g Beta Alanine, 1 g L carnitine, 1 spike)

Music--Strapping Young Lad--Live!
--awesome CD! Devon Townsend is the man!

All done circuit style I, then II, then III, and repeat

I KB Swing (1 arm) low tension style, bone rhythm work
32 kg x 15/15 (L/R)
32 x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15

New toy!! 16 lb sledge hammer!!
Wow, that is a big sledge--whoo ha.
Got nervous and moved my car well out of the way before I started

II Sledge strike overhand on tire (16 and 8 lb sledge)
note--most of tire was on asphalt
16 x 15/15
8x 15/15
8x 15/15
8x 15/15

III Open palm KB press
16 kg x6/6 for 4 sets

LAST time
16:10
Avg HR 150
15 sec later, 1 min avg standing 121 bpm
Volume at 11,097 lbs

TODAY
Time 14:38
Whoo ha--Heavier 1 round with sledge AND Lower HR
Avg HR 143
15 sec rest, 1 min avg 115
Volume at 11,337

8_2 Bench day ME and acc work

Slept 7.5 hours
Up early for CPR/AED class for ski patrol
Tired--ugh

Caffeine power nap, Wyoolong tea with 3 g tyrosine, 1 tsp piracetum

15 min nap, Earth Pulse Entr Up
Pre lift Beverage--1 L with 1 scoop Surge, 1 scoop Hydro pro, 6 g BCAAs, 5 gm creatine, 2g Beta Alanine 1 g L Carnitine

Outside, Z Health
Rotation work, faster linear motions--feel good and shoulders are feeling really great lately

Bench (no lifting partner)
Warm up 45 x 15, 95 x 6, 95 w chains x 6
Chains are 35 lbs each side
115 w chains x2
135 w chains x 4
135 w chains x 4
135 w chains x 5
135 w chains x 3, movement dropped, felt like crap
Did not feel like stepping up the weight today and stayed with the same one

Alt with
Standing bicep curls with chains (home depot chains, not sure of wt)
45 x 7
65 w lt chains x 9
65 w lt chainsx 8 +1
65 w chains x7

At the end
Short circuit
Seated band rows// tricep pressdowns (lt band)// chains "fish cleans" hammer style
X 15 // x 15 // x 6/6 two rounds

Felt pretty good at the end, tired at the start

8_1_ PM session Bike Sprints

10 min Z Neural Warm Up

Bike sprints (stationary sit up bike)
4 min warm up
20 sec ON (pedal like hell > 120rpm at level of about 25)
1:40 OFF (mod rate at about a level of 8)
4 rounds

3.43 miles
13 min
--very slight Left knee pain over the knee cap aftwards.

Later evening
1 mile walk with Jodie
10% meal--homemade pesto chicken pizza--tasty!!

8_1_Friday Bench, Row RE ligther sess

wt yesterday 206.6

Slept 9 hours last night
AM wt 205.5
low CHO day

Session at work gym
20 min Z Health

DB Incl Bench
40 x 25
50 x 15
55 x 12

DB 1 arm Row
65 x 10/10
70 x 11/11
75 x 8/8
L. grp weaker

Lunge (back foot on ball of foot) 1 leg at a time
BW x 5/5
BW x 7/7

DB Incl curls
25 x 12/12
25 x 10 and 10 (1 arm at a time)

Tricep drop set at the end
overhead press rope//pushs up to bar eblows out
8 x 12/12 // Bw x 12
movement great

7_31_Thurs OFF Survival Z

Tons of stuff due
Survival Z Health
Only slept 5 hours last night--ugh
was in bed by 9:30pm

7_30 Wed KB Swings, sledge, KB Press circuit outside

Done outside, barefoot in grass

Pre circuit
20 g hydro, 3 g tyrosine, 1.5 g Beta Alanine, 1 g L carnitine, green tea

Z Health
25 minutes

Focus on faster linear movements
Combo torso rotation work with linear arm movements
SAID faster NWU2 in athletic ready

All done circuit style I, then II, then III, and repeat

I KB Swing (1 arm) low tension style, bone rhythm work
32 kg x 15/15 (L/R)
32 x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15

II Sledge strike overhand on tire (8 lb sledge)
note--most of tire was on asphalt
x 15/15
x 15/15
x 15/15
x 15/15

III Open palm KB press
16 kg x6/6 for 4 sets

LAST time
16:55 time
avg HR 148 bpm
12 min later was 108 avg
Volume the same was 10,041 lbs (28kg KB)

TODAY--less time and heavier KB!
16:10
Avg HR 150
15 sec later, 1 min avg standing 121 bpm

Volume at 11,097 lbs

7_29 PM Tues Sess Trap Bar DL and KB Press ME

KB snatches for warm up
16 x 5/5
24 x 8/8
28 x 4/4
32 kg x 5/5
32 kg x 6/6

Trap Bar DL (blue chains weigh about 25 lbs each per side)
135 x 8
185 +chains X 4
225 + chains x 2
275 w chains x 2
315 w chains x 1
335 w chains x 1 great form
335 w chains x 1 ok form
335 w chains x 1 ok form again, shut it down

KB Presses
16 kg x 5/5
24 kg x 6/6 (doubles sew saw strict press)
24 x 5/5 doubles again

7_29_Tues, Noon sess DB work, lighter session RE

Z Health 25 minutes
Done at work gym
Higher CHO day

DB Incl (low incl) (DB wt per hand)
35 x 25
45/50 x 14 (used 50 on L side--felt ok)
50 x 13

Cybex CSR (used feet to hold chest back from pad)
103 x 20
150 x 14 (both mod speed)

BW squats
BW x 20
BW x18

Incl DB curls
25 x 10/10 alt
30 x 7/7

DB Hammers (standing)
40 x 8/8 (PR tie)
strict, no trap movement, no swinging, 4 EE as always

Tricep overload drop set
Floor Presses (neutral)//overhead cable ext rope//push ups to low bar on smtih mach, elbows out
55 x 12//8 x 10/10// BW x 9 (fast)--movement really good!