Last couple of weeks...

10/9/2011 12:26:42 PM -
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Monday and Saturday
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Monday and wed no cardio, tue and thus 45 mins stepmill, friday 9 laps total with 2 laps drag and 1 lap run for 3 rounds, Saturday 10 laps total with 4 laps drag and 1 lap run x2 rounds, Sunday 10 laps total with 7 drag then 3.5 laps run. Wanted to do something different and get the heart rate up some so I added the running in.

Monday
-Used the balls of thunder pulldown bar for 8x8 sets.
-bench with squat bar. work sets 325x5, 375x5,415x3,465x2(i think) Reverse band 505x5 or 6
-side bends with bodymaster chest supported rows. 5x8 per side going up to 2 plates.
-Used the single ball of thunder and did some one arm push downs with cable curls too. 5 rounds

Saturday
-Conventional pulls with straps raw. Work sets 405x3x5. Worked on recovering old form where the weight is eased off the floor for a few inches then the speed is added as quickly aa possible and swinging/pushing the hips through with a over extension of the upper back is done. After a set or two of easing it I felt the weight lock into my legs and hips(like a good zercher squat) where I could then accumulate speed and work the lockout hard.
-back raise using 108lb kb for 6 setsx8 reps pausing the kb on the floor each rep.
-reverse hypers 4x10 to start the session, then 3x10 to finish.
-blast strap ab roll outs 4x8

I was very happy to get some work in after a very stressful week working to complete the new Boozer store. This was the intial store I bought 5 years ago and have continually done work with it evevy 1.5 years upgradging it to a bigger spaces. This last move was the hardest(even though it was only accross the parking lot) with constant struggles. It was probabblly the most stressed I have been in the last 5 years. Most of the pressure is self imposed and my anger from letting it go while I worked on other projects. It is now the flagship store and everyone is enjoying it. I have learned alot from opening stores and going into new ventures. Opportunity is everywhere if you want to work for it. It will not come to you, you have to go get it. It will not be easy. THe only person that can do it is you but it can be done. And finally, don't listen to anyone but you. If you believe in it then you have taken the first and one of the hardest steps.




9/28/2011 9:02:54 AM -
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Sasturday
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Thursday 45mins stepmill,Friday of last week no cardio, sat 10 laps and sunday 8 laps, MOnday 8 laps sled, Tuesday 45 mins stepmill.

The Saturday sled was fine till the very last lap and it started to rain. It was threatening for most of the pull but waited till the very last last lap. I got about 100 yards into the pull when it poured. I sort of looked back and thought this is the point of no return. In all honestly it really didn't matter except that principal thing of finishing what you start. I rolled on and it poured till I was soaked from head to toe including my toe shoes!

Saturday
- Pulling off 4inchs of pads. worked up to 315x3x4, 365x3x2. Mixed med sumno with side sumo pulls
Rev hyper 5x10
-LOng ab strap pulldowns.

-Helped Dale and Ben work on their deads and getting the technical part of the lift down better so after the rain soaked sled run this was about all I was motivated to do.


MOnday and Tuesday was moving a store to a bigger local in the strip mall. This beat me down again and hopefully this is the last time I move this particular store. It is big and super cool though. Very Happy with the move, now I just have to figure out how to pay the extra rent. It is a big unit which worked out well for storage in the back as the 38,000lbs of kettlebells we just got in needed a good home.

Spud

Couple of posts...

9/20/2011 6:56:05 AM -
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Saturday and Monday
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Wed 8 laps sled, thur 45mins stepmill, Friday no cardio, Saturday 13 laps sled and Sunday 15 lap, Monday 9laps, Tues 45mins stepmill. No rhyme or reason on the misc lap numbers, just what happened with tima.

Saturday
-Gms off the straps worked up to 465x1x2,415x3. All sucked and were slow
-Reverse hypers 5x10
-lunges with foot on bench and 30lbs x8 per legx4 rounds

Monday
-squat bar bench. 2 softee pads with 325x3x2,375x3,put a spud sling shot type support on for415x3,465x2,505x1. raw with one softees with 415x1, 325x8 or 9 with 2 softees.
-pulls up,well jerk ups since pulls up are not in my backround. Hung rack peg up high and alternated hands on each set. 5 setsx 6 to 8
-green band pushdowns 2x50
-pull aparts 4x10




9/13/2011 7:00:28 AM -
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Tuesday
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Thur 45mins stepmill, friday off, sat 13 laps and sunday 14 laps sled.

No training on Saturday as we went to help Mike and Desi at the Rock Hill meet. Mike had been out of commission meet wise for awhile due to shoulder surgery 8 months ago. Rusty day but Mike PRed on the deadlift which is his worse lift. But he focused hard on it during his shoulder rehab. Desi had a rough day with gear all around.

Tuesday am training
-rear delts on pec deck and kb rows, 8x 10 reps per round. worked up to 108lb kb
-Leg press as a seated shoulder press with bosu ball pushups. 8x10 per exercise
-cable flyes and rolling dumbell triceps 8x10 reps per exercise.

Obviously pump stuff as work is getting crazy again. It should settle down in a couple weeks(I hope). Till then,suck ass.

Wednesday

/8/2011 6:35:24 AM -
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Wednesday
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Sled 7 laps am

Pm,Two laps with 300lb
-Got the bright idea to drag the sled really heavy like we used to do before our 2 300lb chains got stolen about a year ago(it maybe a year and half)Anyhow, Dale said it sucked but was close to the chain in pain so I loaded up 300lb with used the upper body strap to pull with. I looped it upperbody strap through the sled attachment strap and rolled out. It quickly sucked ass and the longer strap changed the dyanmic of the pull so you had to lean over even more and therefore did NOT resemble the old chain pull. With the back cramping early, I took the upper strap and looped it through the eye hook at the front of the sled which brought me closer to the sled and the pull was then like the old chain drag. It still sucked ass like the first chain drags we did and honestly I could not catch my breath and was ready to tap out on 1 lap. Then not wanting to crap out after one lap started to pace until out the pull in 25 step pulls. This fixed the issue and 2 laps twere done.


Trashed,
Spud

Monday

9/6/2011 6:06:01 AM -
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Monday
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Monday and Tuesday cardio 45mins stepmill each day


Training
-Standing ads using seated row handle x10 reps per set with pulldowns x 8reps per set x8 rounds going up each round till failure to reach reps
-Barbell shrugs x8 reps with dumbell upright rowsx10 x8 rounds. Ended with 6plates on the shrugs and 65s for the upright rows.
-Incline strive 8setsx5reps ending with 6 plates per side
-Flyes 8 setsx 5 to 8 reps ending with 75lb. Normal flye except at end added rotation at end of movement(basically from neutral to regular press)Boobs were cramping all day after that.

Alittle relaxation on Labor Day

Spud

Saturday

9/4/2011 12:56:54 PM -
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Saturday
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Friday no cardio, Sat and sun 1 hour each stepmill.

Training
-High rack pulls top of the knee cap. 3sx405,495,585,675,765,miss 855 and 805. Lots of cursing and bar kicking after the 805 miss. Should have gotten the 805, but some days you do and some you don't.
-Close stance bodymasters squats.6 to 8 reps per set 4 plate,5 plate,6 plates,7 plates per side(Think we stopped there)
-Reverse Hypers 5x12

Karl ended up winning so I hated him for about 3 seconds.
Spud

Wednesday

8/25/2011 6:22:09 AM -
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Wednesday
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Wed 8 laps sled, thur 45mins stepmill

Training
-briefs off box and buffalo bar, 3 blues per side. double work 325,375,415, 475x1
-standing abs with cable handle 5x10
-rev hypers 5x15

Bought it, not a ton of extra work right now.

Didn't get warm till the last set!
Spud

Monday

8/23/2011 7:06:23 AM -
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Monday
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monday 8 laps sled, tues 45mins stepmill

training
-neutral grip rows 225x8x8
-rope pushdowns 8x10
-sides worked up to 140lbx 8 per side
-swiss bar press 275x6x3
-machine curls 6x10

Got back late again and the dudes were deep into some work so I did some volume and helped out.

Spud