Working on my weaknesses for Strongman

January 23, 2006 Wt- 338

Power Cleans 155x10, 155x10, 155x10, 155x10, 155x10
Seated DB Press 60's x 20, 70's x 20, 80's x 10


January 25, 2006

Bench Press 225x10, 225x10, 225x10, 225x10, 275x10
Chest Supported Row 225x10, 315x10, 315x10
JM Press 135x10, 225x10, 275x6
DB Curls 45x10, 60x10


January 27, 2006

Squats 225x10, 225x10, 225x10, 225x10, 225x10 with only 90 seconds between sets.
Side Bends 80x20 each side
Incline Sit-ups 20


February 1, 2006 Wt- 336

Standing Front Press 155x7, 200x5, 200x5, 200x5, 200x10
Seated DB Press 65's x 15, 80's x 10, 60's x 20
Power Shrugs 225x10


February 2, 2006

Squats 135x10, 275x10, 275x10, 275x10, 275x10, 275x10
Side Bends 95x10 each side
Incline Sit-ups 10
Leg Curls 120x15
Leg Extensions 120x15
Standing Calf Raise 300x12


February 4, 2006

Bench Press 135x10, 225x10, 315x10, 315x10
Axle Hold 160 for 30 seconds, 250 for 30 seconds.


February 6, 2006

Stiff Legged Deadlifts 155x10, 205x10, 205x10, 205x10, 205x10, 205x10 w/ 90 seconds rest between sets.
Plate Loaded Shoulder Press 160x20, 250x15, 320x9
Power Shrugs 245x10, 445x10
Incline Sit-ups 15, 15


February 8, 2006 Wt.-334 (feeling sick)

Bench Press 135x15, 225x10, 315x5, 365x5, 225x25
Plate Loaded Pulldown 225x10, 315x10, 405x10, 405x10
JM Press 135x15, 225x10
DB Curls 60's x 10, 45's x 10


February 9, 2006

Squats 135x10, 225x10, 325x10, 325x10, 325x10, 325x10
Rope Crunches 150x30


February 13, 2006

Good Mornings 135x10, 225x10, no more because of a sore lower back.
Seated DB Press 50's x 20, 70's x 20, 70's x 20
Hyperextensions 10
Incline Sit-ups 15
Preacher Curl Machine 120x15
Dip Machine 210x20


February 15, 2006 Weight- 343

Incline Press 135x15, 225x10, 315x5, 335x5, 355x6*
Plate Loaded Pulldown 225x15, 315x10, 405x10, 495x11*
Bench Press 135x10, 225x5, 315x5, 385x3
DB Curls 60's x 10, 70's x 8
1 arm overhead Tricep extensions 40x15, 55x10
* = Personal Record


February 18, 2006

3 Board Press 225x10, 315x5, 385x3
Bench Press 225x35*
Axle Hold 160 x 45 seconds


February 20, 2006

Standing DB Press 50's x 10, 80's x 10, 100's x 5, 120's x 6
Upright Row 135x10, 185x10, 225x5*
Seated DB Press 80's x 20, 60's x 20
Side DB Hold (arms out like an iron cross) 25's x 37 seconds
Barbell Curls 135x10 (too much torque on my wrists)
DB Louies 50's x 10, 75's x 10


February 22, 2006

Deadlift w/ suit bottoms 245x5, 445x2, 545x1, 635x1 very difficult time getting down to the bar and staying in position.
Squat w/ suit and wraps 255x6, 455x1 felt a small pop in my lower back, so I stopped for the day.


February 23, 2006

Back was much worse, so I am not going to lift for a few days. It is hard enough to walk around right now.


February 27, 2006 Wt- 346

Machine Chest Press 210x15, 210x20, 210x13, 210x15
Pec Deck 100x10, 100x10, 100x10
Machine Row 150x10, 150x10, 150x10
Dip Machine 210x30
Preacher Curl Machine 120x15, 120x10, 120x10
Tricep Extension Machine 150x15, 150x15, 150x15


March 6, 2006 Wt- 348

Incline Bench 135x15, 225x10, 315x5, 365x7*
Pulldowns 200x12, 200x12, 200x10, 200x10
Seated DB Press 75's x 20, 100's x 14
DB Curls 45's x 10, 60's x 8, 75's x 5
1 arm Overhead Triceps extension 45x10, 60x10
Pushdowns 100x15


March 9, 2006 Wt- 350

Crunches 25, 25
Seated Calf Raises 90x15, 125x15, 160x15, 160x15
Leg Extensions 100x15, 150x15, 200x12, 200x12
Seated Leg Curls 100x15, 100x15, 100x15
Hack Squats 135x15, 135x15, 135x15