Tuesday thru Wednesday AM.

Tuesday am -35 mins stepmill
Wed am-30 mins stepmill
Wed pm-We did banded jump stretch pulls off sumo board with chains. Me and Dalen Back Slapper(I will explain this later, for now, he is Just DBS) we used the minis and went up a plate this week with less chain then last week.-225x3,315x3, 405x2-added one chainx3,2 chainx2,3 chainx2,4chainx1,missed 5 chain twice at the top
-rev hypers 3x10

Thursday thru Saturday-No work

Sunday-35 mins stepmill
Monday am-45 mins stepmill
Monday Pm-Raw board work. 315x5/2 board, 405x3x2 sets/2 board
-Quarter dips mixed in with decline bench3 sets of dips, 225x8, 315x8x2 sets on the decline-rear delt pec deck 4 sets x 8 -
tues am-45 mins stepmillWed AM-40 mins stairmaster

Thursday at 530am we were off to Palm beach for the Worlds. DBS, Mike and I flew down and Karl/Barry drove down. I was going to drive but the flight was fairly cheap at 233 out of a town about a hour away. Glad we went that route as we got home around 3pm Saturday.
All of the guys lifted on Friday which made it easier on DBS and I. At first, I thought I could just do it, but they had 2 platforms rolling and of course Mike was on one and Karl/Barry on the other and almost simultainously on the squat and bench.
Subce the Masters, Mike and I had a moment where he needed some motivation on his lifting. I don't usually do this but occasionally I get the vibe that my lifters are focused on the moment of just lifting the weight and are off somewhere else-either worrying about failing, not getting through the meet, etc. In this moment, I usually react with a slap to the back of the head or the face. When I see that beaten down dog look I immediately react. I have had to slap Fatty Tatty once or twice and at the Masters in Baton Rouge I saw tha in MIke. I caught him completely off guard and cracked him good. He got very pissed and reeled around at me and gave me the worst I want to smash your face in look ever. He went up under the bar and smashed it instead and later said he needed that. We made lots of jokes about the look on his face since then. When he gets pissed his eyes almost close and he glares at you like a chained up dog that is mad at you. He also looks like a mini silver back gorilla with all the gray body hair everywhere. Weird I know but it is so.
So we get him out there and I am not feeling the smack thing so far but he looks at me and asks for it. What I think in my head?Allright I go right to it with a nice smack to the head and one to the face I think. He yells, that's enough!!!He gives me the same I hate you He goe out there and hits the lift. The second lift comes around and he changes his tune this time. He is called up and we start to prep him. He gets about 2 inches from my face and says," We are done with that!!, as he bangs me on the chestHe repeats it 4 or 5 times. It takes all I got not to laugh in his face because it is funny. I tell him well go get it then. Don't tell me about it. Go do it. It's a PR bench for him number wise. As he walks around to the bench I move a help lift off from the side and coach.
I peer over and at that moment Dale is smacking Mike on the back and it sounds like a shotgun going off or a really fat kid bellyfloppin' in a pool. Ka-ti-yowwwwww! I laugh on the inside as Dale gets the same look from the mini gorilla as I got but it's too late, the only thing Mike can do is bench. He smashes the lift and is very happy but still angry. It was perfect for the moment. He still gets in my face the rest of the day but the slappin is done.....for now.Dale's new name is Dale Back Slapper and our new theme at SCB is, "We're done with that!!!"

I didn't know mini gorillas existed till now
Spud

Monday thur Monday Am

-Sunday cardio-35 mins stepper
MOnday am -Blew off cardio and slept in and felt really guilty about it.
Monday Pm-
Incline dumbells to 100sx16 reps on last set. 3 sets total at 100lbs
-3 board close grip 3 inches off smooth. 315x8,365x5,405x5
-Ab strap pulldowns 5x8
-one arm dumbell presses jerk style. worked up to 80s on right armx5, 65lbsx4 on left.-swiss bar rows with chains I think.
-dumbell curls 3x8
Tuesday am-40 mins stepper
Wed am-35mins stepper
Wed pm-Jump Stretch band pulls(regular mini) plus chains with chainmates. Raw doubles up to 8 or 10 chains going up 2 chains per side each set. On the second to last set I only got one hard one with a reversed hand grip. It pissed me off some so I came back and hooked griped it for 3 reps. With each rep a couple of chain fell off. I thought I was hitting the grove better but not so. Anyhow, I was pleased with that.
-rev hyper 3x10
Thur am-stepper 30mins
-Thur PM
-Floor log press. Nice short press with the log. 150x6x2 sets, 200x5x2, 250x5x2,300x5
-one arm side lateral raise worked up to 100sx8 per arm
-Long ab straps pulldowns 3x25
-hanging ab 3x8
-Standing BB towel strap pulls to chest 4x8


Friday am-Stepper 35 mins
Sat--no am cardio
-MOre angry troll squatting. Briefs and belt with cambered bar. Worked up to 600x2x6 sets. I did the first three on a 16 inch box, the dropped down a inch or two on the last three. I got a white light from the only guy that has done multiple USAPL contests on depth. That was not important but stretching the left quad out was and it seemed really good the entire session.
-Long Ab strap pulldowns 5x8
-Dalethroughs with 53lbs KB. This is a pull through with the band around the neck. I added the KB in to make it alittle harder and did two hand swings with it working on the snap of the hip.-Rev hypers 3x12
Sunday Am-45 mins stepper
Monday am-40 mins stairmaster


I guess things ain't so tough as everyone makes them out to be. On Sunday, I had some Hodurans come by to look at the gym to clean it on Sundays once every two weeks. I thought for sure they would give me a fair price. I don't mind paying for good service but the quote she gave me was higher then a regular cleaning service would charge. I tell her son who speaks pretty good english I can't afford it. He then asks me how much I tell him, he then comes back with a slightly lower number but no where near where I am. I leave it at that. Just goes to show, your reality is only the perception you make it out to be. If you think it's shitty, it will be shitty. if you stay as positive as you can all the time, then you don't get caught up in the vortex and life is terrific all the time.


Going to West Palm with the guys this week for the Worlds. It's Dalen's first time on a plane and a prop plane at that. I am sure this will be alot of fun even though you never really see him riled up about anything.

Sunshine is everywhere you look
Spud

Monday thru Sat.

-Monday am -3 mins stepmill. Started pushing up the intensity and lowering the time out of boredom I think. I seem to be sabotageing myself and getting to the gym later and later in the am for cardio so I have to make it harder as the 30-35 mins goes fast.

MOnday Pm-Raw work with boards. 315x5 3board, 405x3 2 board, 405x3 1 board, 405x1 off chest. Rep stuff 315x8, 225x20x2
-Band rows for 8 repsx 5 count eccentric, 5 count concentrix x 3 rounds.
-Ab pulldowns 5x8
-Did some fat bar JM presses worked up to 250x5 I think. Tues-35 mins stepmill-Wed am30 mins stepmill

-Wed pm-pulls off boxes right below knees and 3 inches lower. Worked up to 600 sumo hook grip for 1 then two with hand reversed. The sumo wasn't feeling that great so I went back to conventional with a slightly wider stance(my old fat guy conventional stance) for 600x3, then dropped the box 3 inches and did 600x2 or3 then dropped to 500x3 I think

-reverse hypers 3x10
-Saw Dale doing something interestingly painful. He was doing band pull throughs with the band around the neck. So it was banded gm and pull through. I will call it a Dalethru from now on. Smoked me up some. 3x8

Thur am -30min stepmill level 16

Thur pm-Some lame speed presses with minis double d up worked up to 250x5
-I conjured up a way to do dips on the suspension straps using bands since I can't hold myself up like a gymnast. I attached a purple band to eanc hand and put my knees on the band for some assist. Turned out to still be hard but they smoked my delts, pecs and triceps. Several sets all day long as everyone got to enjoy the pain.
-Bent over rows using the 154lb farmer's walk with a purple band looped around the handles and under the feet to add more resistance. 4 setsx8
-Did 4 sets of machine ab crunches, hanging inverse situps and two sets on the lower ab machine.

Friday am-stepmill 35 mins, level 17 at the end.

SaturdayI am working at the store today so I had to get up earlier and get some work in. I came up with 1 round of lunging around the gym, followed by 1 lap of forward chain dragging around the gym, followed by 3 75-100 yard sprints with a 50 yard break in between them. It was a strange thing as my legs felt like they were moving on their own almost out of control. I was moving pretty good but felt I had 1 or 2 more gears I could hit easily but like a fast car or motorcycle I thought I would get out of control and wreck if I went any faster and opted out.Maybe next time.

I issued a challenge to Ross(the 400lb guy who is now down below 250lb) I didn't think he would accept it so quickly but he did. He did 5 laps with the sled with two plates, 1 lap with the 300lb chain and 3 laps with the Prowler and a 45lb plate on each arm. It took him about 1.5 hours I think. Great job on that. I should have stuck to my original plan of 10 laps sled, 1 lap chain and 3 laps prowler. That might have made it alittle harder on him. He is also trying to get on with the Fire Dept. He just did his preliminary PT test. They give you 7 minutes to complete it. I told him he would do it in 6:30. He smashed it in under 3 minutes then the next day beat it by 10 or 15 more seconds. He placed third the first day and second the next I think. Great job is all I can say. I told him he should do a BB show next year because at the rate he is going he will be there by April or May.

No wrecks today
Spud

Monday thru Sunday

Monday Am-45 mins stepmill
MOnday Pm-Shirt bench. Not that great a night as the shirt I had did not work well or Ijust sucked. Probablly some of both. Worked up 585x3 off 3 board, did 585x1 off 2 board and called it. No Spud pop on anything
.-Overhead band triceps 3x15,
-Long ab strap pulldowns 3x15
-Chest supposrted rows worked upto 4 platesx8 reps

Tues am40mins stairmaster

Wed am-40mins stepmill

Wed pmDeads off floor. Flat all night so I stuck with 5billsx3x5 sets. Alternated sumo and conventional with the hook grip. I can snap it off the floor and not loose the hook now so that is very encouraging.
-rev hyper 3x15
-ab work 5 sets x 8 reps
Thur am-45 mins stepmill. No even training.

Friday am35mins stepmill
Sat am-Some raw squatting with the Agrey Troll. He was on a roll with the election and his take on it. He pretty much had everyone pissed or aggitated all morning long no matter who you supported. I knowing the Troll as I do sat on the sidelines and watched people from all walks of life and age argue and debate with him. I think Old Dude got pissed and left early. The conversations and arguments spread throughout the gym as everyone had to throw in their two cents to make sure they were heard. He then badgered me and Dalen while we were squatting. Watch him, he can't take it, he has to do more then Dalen,.etc. Dale is going to do 6 reps to your 5, then it was 10 to my 5. I just lowered the super high box and did my 5s all morning. I thought about doing a "few" more reps, but what was the point. I could have done 20 more then likely but I left it at 5. 500x5x5 or 6 sets raw box.
-Abs off the concept two rower mixed with stabilty ball russian twists for 3 rounds of 8 each.
-No cardio today.

Sunday-10 laps with 2 plates regular sled. 8 forward, 2 backwards. Nothing hard here but time.

Huff and puff and try as you might Angry Troll,
Spud