Great New Products

The Road to an 800 Deadlift

I am back in action and planning to deadlift 800+ at an APF contest in September. My first workouts will be pretty light compared to my usual because I haven't been lifting for a couple of months, but I expect to improve rapidly.

One thing I did to get myself motivated to train was to start taking H+ Blocker again before workouts. That stuff is amazing for giving you great energy and actually lifting more in the gym!

June 15, 2007 Weight- 342

Bench Press 135 x 10, 225 x 5, 315 x 5, 315 x 5
Standing Press 95 x 10, 135 x 10, 135 x 10
Pulldowns 170 x 10, 170 x 10
DB Curls 35's x 10, 45's x 10
1 Arm Overhead Extension 35 x 10, 45 x 10

June 16, 2007

Squat 135 x 10, 225 x 10, 315 x 5
Seated Calf Raises 70 x 25, 140 x 20, 210 x 20
Leg Curls 130 x 10, 130 x 10, 130 x 10
Leg Extensions 120 x 12, 120 x 10, 120 x 10
Cable Crunches 200 x 20

June 18, 2007 Weight- 338

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 365 x 3
Row Machine 170 x 10, 220 x 10, 220 x 10
Seated DB Press 70's x 15, 80's x 15
Preacher Curl Machine 100 x 15, 120 x 12
Pushdowns 120 x 12, 120 x 12

June 18, 2007 Wt- 339

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 365 x 3
Chest Supported Row 170 x 10, 220 x 10, 220 x 10
Seated DB Press 70's x 15, 80's x 15
Preacher Curl Machine 100 x 15, 120 x 12
Pushdowns 120 x 12, 120 x 12

June 22, 2007 Weight- 344

Bench Press 135 x 20, 225 x 10, 315 x 7, 365 x 3
Wide Grip Pulldowns 190 x 12, 250 x 10
Standing Barbell Press 135 x 10, 185 x 10, 225 x 5
DB Curls 50's x 10
1 Arm Overhead Triceps Extension 50 x 10

June 23, 2007 Weight- 341

Deadlift 255 x 10, 455 x 3, 455 x 5
Power Shrugs 235 x 15, 415 x 10
Seated Calf Raises 115 x 20, 185 x 20, 225 x 10
Leg Curls 120 x 15
Leg Extensions 120 x 15
Wide Stance Leg Press 200 x 15, 400 x15

June 25, 2007 Weight- 347

Medium Grip Bench Press 135 x 15, 225 x 10, 315 x 5, 365 x 5, 405 x 1, 405 x 1
Plate Loaded Row Machine 225 x 15, 315 x 10, 315 x 10
JM Press 135 x 10, 225 x 8, 225 x 10
DB Curls 50 x 10, 60 x 10, 70 x 8

June 28, 2007

Bench Press 135 x 15, 225 x 5, 315 x 5, 385 x 2 (felt a little heavy)
Machine Row 170 x 15, 220 x 15
Plate Loaded Incline Bench Machine 225 x 15, 405 x 17
That's it for the day. I had some other things I had to do, and my body was telling me that it was enough this time. Soon I will be able to push harder.

June 29, 2007 Weight- 348

Squats 145 x 10, 235 x 5, 325 x 5, 415 x 5
Standing Calf Raises 340 x 15, 340 x 12
Leg Extensions 120 x 10, 170 x 12
Stiff Legged Deadlifts 135 x 10
Incline Sit-Ups 10

July 2, 2007

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 405 x 1, 425 x 1, 315 x 14
Plate Loaded Pulldown Machine 225 x 15, 315 x 15, 405 x 10
Seated DB Press 70's x 15, 85's x 15 (felt good)
DB Curls 50's x 15
1 Arm Overhead Triceps Extension 50 x 15

July 6, 2007 Weight- 343

Incline DB Press 60's x 20, 80's x 20, 100's x 15, 120's x 10
Underhand Pulldowns 150 x 10, 200 x 10, 250 x 10
Upright Rows 95 x 10, 135 x 10, 135 x 10
Incline DB Curls 45's x 10, 45's x 10
JM Press 135 x 12, 225 x 10
Preacher Curl Machine 120 x 10, 120 x 10
Rope Pushdowns 130 x 15, 130 x 12

July 9, 2007

Deadift 255 x 5, 455 x 1, 545 x 1, 545 x 1, 545 x 1
Power Shrugs 255 x 15, 345 x 12, 435 x 10
Seated Calf Raise 115 x 20, 185 x 20
Leg Curls 120 x 15, 120 x 15
Leg Extensions 120 x 15, 120 x 15
Rope Crunches 200 x 20

July 10, 2007

Medium Grip Bench Press 135 x 15, 225 x 10, 275 x 5, 315 x 1, 405 x 1
Machine Row 150 x 15, 200 x 15, 220 x 12, 220 x 12
Incline DB Press 70's x 15, 90's x 10, 110's x 10, 120's x 10
DB Curls 50's x 10, 60's x 8
1 Arm Overhead Triceps Extension 50 x 10, 45 x 10

July 13, 2007 Weight- 352

Wide Grip Bench Press 135 x 10, 225 x 10, 315 x 5, 365 x 5, 405 x 5
Seated Row 170 x 10, 250 x 10, 250 x 10
Seated DB Press 70's x 20, 90's x 18
Hammer Curls 50's x 10, 60's x 10
Triceps Pushdowns 140 x 12, 140 x 12

July 16, 2007

Squats 145 x 8, 235 x 5, 325 x 5, 425 x 5
Leg Press Calf Extensions 180 x 20, 380 x 25
Leg Press 380 x 20
Incline Sit-Ups 15

July 17, 2007

Bench Press 135 x 10, 225 x 8, 315 x 3, 405 x 1, 435 x 1
JM Press 135 x 10, 185 x 10, 225 x 10
Axle Curl 70 x 10, 90 x 10, 90 x 10

Back to Work

June 12, 2007

I have been very lazy with my posting for the last year. My lifting has been excellent over that same period, though. I will update my contest lifts today or tommorow and begin a new thread about my current training this week.

Aaron Anderton
NLP Bodybuilding

Training for a full Powerlifting meet

September 25, 2006 Weight- 348

Speed Bench Press w/bands 225x3 for 9 sets
DB Floor Press 100's x 20
Triceps Pushdowns 100x12, 130x8, 160x6
Pulldowns 200x15, 250x10
Rear Delt machine 50x15
DB Curls 50's x 8, 60's x 5


September 27, 2006 Weight- 342

Squats w/ power pants 135x5, 235x5, 415x3, 505x3, 555x3
FORZA Reverse Hyper 70x7, 70x8
Incline Sit-ups 15


September 28, 2006

4 Board Press 225x5, 315x5, 405x1, 495x1*
DB Extension- elbows out- 50's x 15, 65's x 10, 75's x 10
Plate Loaded Row Machine 135x5, 225x10, 315x5, 405x5
Upright Rows 95x10, 135x10, 135x10
Seated DB Press 70's x 15
Hammer Curls 50's x 10, 60's x 10


October 2, 2006 Weight- 346

Bench Press w/ bands 245x3,3,3,3,3, 275x3,3,3,3
DB Incline 120's x 15, 120's x 9
DB Triceps extension- palms in- 60's x 10, 75's x 8
Row Machine 180x10, 220x12
Side Lateral Raises 25's x 10, 35's x 10
Barbell Curls 95x10, 135x10


October 4, 2006 Weight- 344

Felt tired today, not much sleep

Deadlift 255x5, 455x1, 655x1, 655x1, 655x1, 655x1
Good Mornings 145x10, 235x10

I will try to catch up on my rest and do better next time.


October 5, 2006

Floor Press 135x5, 225x5, 315x3, 365x1
Close Grip Rack Lockouts 335x5, 535x2
Close Grip Bent Row 145x10, 235x10, 325x10*
Shrugs 325x10
Standing DB Press 75's x 10
Hammer Curls 55's x 15

The last three exercises I lifted light because I was feeling some sharp pulling in my biceps and shoulders and I did not want to injure myself. I did lighter weight smoothly to flush the muscles with blood and now I will rest and recover.


October 9, 2006 Weight- 348

Speed Bench w/bands 275x3 for 9 sets
Floor Press 135x15, 225x20, 225x12
Triceps Pushdowns 70x10, 110x8, 140x8, 170x8
Plate Loaded Pulldowns 225x10, 315x10, 405x10
Upright Rows 95x15, 135x15*
DB Curls 55's x 8, 55's x 8

Fantastic Pump- (started NIOX by Nutrex today)


October 11, 2006

Squats 145x10, 235x5, 325x5, add power pants and belt 415x3, 525x3, 575x3*
Forza Reverse Hyper 50x10, 70x10*
Incline Sit-ups 20, 15
Standing Calf 260x10, 260x10
Leg Extensions 120x12, 120x10
Leg Curls 150x10, 150x10


October 12, 2006 Weight- 343

3 Board Press 225x10, 315x5, 405x3, 455x1, 495x1*
JM Press 225x12, 225x12, 225x12
Seated Row 150x10, 250x10, 250x10
Seated DB Press 75's x 20, 90's x 10
Hammer Curls 60's x 10, 70's x 10


October 18, 2006 Weight- 341

Speed Bench w/ bands 135x20, 225x10, 275x3 for 9 sets
Incline Press for reps 135x10, 225x21*
DB Extension w/ elbows out 60's x 10, 70's x 10
Plate Loaded Row 225x15, 225x15, 225x15

Tired


October 19, 2006

Deadlift 255x7, add power pants 455x2, 545x1, 635x1, 705x1
Good Mornings 145x10, 235x10, 325x10*

*personal record


October 24, 2006 Weight- 344

Speed Bench w/bands 135x15, 135x11, 225x3, 295x3 for 9 sets
DB Floor Press 110's x 15
JM Press 135x10, 225x6, 275x6

I am moving too slow and the workout is taking too long. I am going to change some things up.


October 26, 2006 Weight- 342

Squats 145x10, add belt 345x5, add power pants 435x3, add knee wraps 545x3, add suit (single ply Inzer Hardcore) 635x3*
Forza Reverse Hyper 70x12*
Rope Crunches 200x20


October 27, 2006 Weight- 343

4 Board Press 135x15, 225x10, 315x5, 405x3, 475x1, 505x1*
Pulldowns 200x15, 250x15, 250x10
Standing Press 95x10, 145x10, 235x5
Preacher Curl Machine 120x20, 120x10
Dip Machine 250x20, 250x15


October 30, 2006 Weight- 347

Machine Rows 160x15, 220x12, 220x10
Bench Press 135x20, 225x10, 315x10, 405x4
Pulldowns 200x15, 200x10
Pec Deck 100x15, 100x20
Chest Press machine 300x10
DB Curls 50's x 12, 50's x 10, 50's x 10
Rope Pushdowns 200x15
1 Arm Overhead Triceps Extensions 45x10


November 1, 2006 Weight- 348

Deadlift 255x5, 455x2, add power briefs 655x1, 745x1* (Gym PR)
Power Shrugs 235x20, 415x15


November 3, 2006 Weight- 349

Close Grip Bent Rows 135x10, 225x10, 315x5, 365x5
Incline Press 135x15, 225x5, 315x5, 315x8
Rope Crunches 200x20
DB Curls 55's x 10, 65's x 8, 75's x 5
DB Triceps extensions (palms in) 40's x 10, 60's x 10, 60's x 10, 60's x 10


November 6, 2006 Weight- 351

Plate Loaded Chest Supported Row 135x10, 225x10, 315x10, 405x10*
Bench Press 135x20, 225x10, 315x5, 365x9
Upright Rows 115x10, 135x10
Preacher Curl Machine 120x10, 120x11, 120x15
Dip Machine 210x20, 210x20, 210x20
Rope Crunches 200x20


November 8, 2006

Squats 145x10, 255x5, 455x5, 545x5, 615x3 w/ briefs*
FORZA Reverse Hyper 90x10*
Incline Sit-ups 15


November 9, 2006

Standing Press 95x10, 135x10, 195x5, 235x5, 285x2
Plate Loaded Pulldown 225x10, 315x10, 405x20*
Incline Press 135x15, 225x5, 315x8
DB Curls 60's x 10, 60's x 10
JM Press 135x12, 225x10


November 13, 2006 Weight- 354

Bench Press 135x20, 225x10, 315x5, 365x1, 405x1, 455x1, 405x2, 405x3
Machine Rows 200x15, 220x15
JM Press 135x15, 225x10, 225x10
Hammer Curls 55's x 10, 75's x 10


November 15, 2006

Deadlift 255x5, 455x2 w/briefs and belt, 655x1, 765x0 couldn't get any air at the bottom.
Hyperextensions 10, 10
Rope Crunches 200x20, 200x20
Standing Calf Raise 300x10
Leg Extensions 100x15


November 16, 2006

Palms-in Pulldowns 200x14, 200x15, 200x10
Bench Press 135x10, 225x10, 315x1, 405x1, 455x1, 455x1, 405x3
DB Seated Press 75's x 20, 90's x 18
DB Curls 50's x 10, 60's x 8
1 Arm Overhead Triceps Extension 50x10, 60x10


November 20, 2006 Weight- 357

Bench Press 135x20, 225x5, 315x5, 405x3, 475x1, 405x5
Machine Rows 220x15, 220x15
Seated DB Press 70's x 20, 100's x 20*
Triceps Pushdowns 110x15, 110x15
DB Curls 60's x 8, 75's x 7


November 22, 2006

Deadlift 245x3, 455x2, 655x1, 725x1 (no belt)
Side Bends 80x10 each side


November 24, 2006

Bench Press 135x15, 225x10, 315x5, 405x1, 455x1
Side Lateral Raises 25's x 20 35's x 15
DB Triceps Extensions (elbows out) 35's x 15, 45's x 10, 60's x 15
Hammer Curls 50's x 10, 65's x 10


December 2, 2006 Weight- 355

APF Christmas Classic in Pasco, Washington

Contest day arrived and I was feeling good. My only real concern was that my belt was too tight during my last Deadlift workout and I was unable to get down to the bar with it on. I had cut back on my food intake during the last week in hopes that it would fit more loosely like I want it to, so that I could reach my Deadlift goals.

I did the Bench Press first, and I lifted RAW, which means that I did not use a Bench Press shirt. I warmed up with the bar for 10 reps, and then 135 for 15. I moved on to 225 for 7 reps and 315 pounds for 3. My last warm up was 405 for a single and then I was ready to begin.

My first attempt was 460 pounds. I got the lift off and steadied the weight. I lowered the weight to my chest under control and paused there waiting for the press signal. When I heard it, I blew the bar off my chest like I was still warming up. It was easy! My second attempt was 500 pounds and it went up with only a little hesitation at the mid-point. I had finally benched 500 in a sanctioned contest! My third attempt was a conservative 515. I pressed it up with ease and I think I could have done 10 or 15 more pounds if I was allowed another attempt. My day was off to a good start.

I began my Deadlift warm-ups with 135 for 5 reps. I quickly added weight to 225 for 3 reps. I put on my briefs and belt for 405 for 1 rep. The weight was easy, but it was difficult to get down into position. My final warm-up was 605 for 1 reps and again, it was easy.

My first attempt was 740. This was by far the heaviest opening weight I had ever attempted, so I was nervous. I reached down and took a tight grip on the bar. I pulled myself down into position, which was no easy task. I pulled the weight up quickly and explosively for a good lift. Because of the tightness of the belt and briefs I was seeing stars and a little dizzy, even though the lift was easy. I asked for 800 for my second attempt. There were only about 8 people in my flight, so there wasn't much time for recovery, or time to lose focus. I came back for my second attempt ready to rip it from the floor. I took my grip, pulled myself down and pulled for all I was worth. I started to black out and had to let go. I barely got the weight off the ground. I got angry and jacked up for another try on my third attempt, but it was a carbon copy of the previous one. Needless to say, I was not happy with the results, but the 740 pound Deadlift was still the heaviest of the contest by far. I got first place and broken blood vessels all over my face, eyeballs, neck, shoulders and chest to show for my efforts.

I will take a little time to evaluate what happend and why, and then formulate a plan to make my dream of an 800 pound deadlift into a reality.

A Return to Power- Aaron Anderton's Power Training

August 1, 2006 Weight- 338

Medium grip Bench Press 135x15, 225x10, 315x1, 365x1, 405x3
Pulldowns 150x12, 210x12, 210x12
Seated DB press 45's x 20, 75's x 20
DB Curl 55's x 10, 70's x 8, 60's x 10
JM Press 135x15, 225x10, 275x5
Standing Cable Crunch 80x20


August 3, 2006 Weight- 340

Squats 155x5, 245x5, 335x5
Deadlifts 255x5, 333345x1, 435x1, 525x1
Crunches 30, 20


August 5, 2006 Weight- 343

Incline Bench Press 135x15, 225x5, 315x3, 365x1
Seated Row 200x15, 250x10
Bench Press 135x10, 225x5, 315x3, 405x3


August 7, 2006

Medium Grip Bench Press 135x20, 225x10, 315x3, 405x6*
Close Grip Pulldowns 150x12, 210x12, 250x10
Seated DB Press 60's x 20, 80's x 15
DB Curls 55's x 8, 70's x 10
JM Press 135x12, 225x5, 315x5


August 10, 2006 Weight- 344

Deadlift 255x5, 455x1, 545x1, 635x1 (belt only)
Shrugs 225x10, 315x10, 405x10
Standing Cable Crunches 80x20, 120x15

August 12, 2006 Weight- 345

Incline Bench Press 135x15, 225x10, 315x5, 365x5
Plate Loaded Chest-supported Row 225x10, 315x10, 365x10
Bench Press 135x10, 225x5, 315x5, 405x1, 425x3- pretty easy
Preacher Curl machine 120x15, 150x10
Triceps Pushdowns on the Lat Pulldown machine 140x15, 140x10


August 14, 2006 Weight- 343
Started using GAKIC again today.

Medium Grip Bench Press 135x15, 225x10, 315x5, 385x3, 425x1, 455x2* + 1 forced rep
Pulldowns 200x10, 250x10, 250x10
Seated DB Press 70's x 20, 100's x 15
DB Curls 60's x 8, 80's x 8, 50's x 10
JM Press 135x10, 225x10 (arms too wobbly to safely continue)


August 16, 2006 Weight- 345

Squats 145x8, 235x5, 325x5, 415x5, 465x5 (belt and knee warmers)
Good Mornings 145x10 (easy, but I could feel my back was overworked, so I stopped there)
Leg Curls 140x15 (Lower back hurting)
Leg Extensions 140x15


August 21, 2006 Weight- 342

Medium Grip Bench Press 135x15, 225x5, 315x5, 405x3, 455x1, 475x1*, 500x1*
Pulldowns 200x20, 250x12, 250x12
Standing Overhead Press 135x11, 185x5, 225x5, 275x1
DB Curls 65's x 10
1 Arm Overhead Triceps Extension 45x15

* Personal Records- I finally got a 500 pound RAW bench!


August 23, 2006 Weight- 344

Deadlift 245x5, 455x1, 545x1, 635x1, 685x1 (all done with only a belt)
Power Shrugs 225x10, 415x10, 415x10
Incline Sit-ups 15, 15
Leg Curls 150x10, 200x8


August 25, 2006 Weight- 345

Incline Bench Press 135x10, 225x5, 315x5, 365x1, 405x1
Close Grip Bent Row 135x10, 225x10, 315x10
JM Press 135x10, 225x10, 315x6
Preacher Curl Machine 150x15*, 150x7


August 28, 2006 Weight- 342

Medium Grip Bench Press 135x20, 225x20, 315x5, 405x1, 455x1, 315x15
Machine Row 200x15, 220x15, 220x15
DB Curls 55's x 10
DB Louies 55's x 10
Feeling tired and weak. Need to rest more.


August 31, 2006 Weight- 339

I took it easy today because I had been sick as a dog the past two days with some kind of virus.

Squats 135x5, 235x5, 325x5, 415x5, 505x2 (All done with only a belt and knee sleeves)
Good Mornings 145x10, 235x8

That's it for today. I will get some rest and come back stronger.


September 2, 2006 Weight- 342

Side Lateral Raises 20's x 15, 25's x 15, 30's x 20
Seated DB Press 70's x 15, 85's x 15
Pulldowns 200x15, 250x10
Barbell Curls 45x10, 95x10, 135x10
DB Louies 70's x 10

Today was just to get the blood flowing in my shoulder girdle and stretch everything out so that I can have a good, heavy Bench workout on Tuesday.


September 5, 2006 Weight- 346

Medium Grip Bench Press 135x20, 225x10, 315x5, 405x1, 455x1, 505x0, 365x9
Plate Loaded Machine Row 225x10, 315x10
Preacher Curl Machine 120x15, 150x10
Dip Machine 210x15, 285x15
Rope Crunches 180x20


September 8, 2006 Weight- 344

Deadlift 255x5, 455x1 (belt only), 655x1 (suit bottoms- way too tight), 655x1 (belt only)
Seated Calf raise 90x20, 135x20
Incline Sit-ups 20


September 9, 2006 Weight- 345

Bench Press 135x15, 135x10, 225x5, 315x3, 405x3, 455x1
Upright Row 95x15, 95x15, 95x15
1 Arm Overhead Tricep extension 45x12, 45x12, 55x12
DB Curls 45's x 12, 45's x 10, 45's x 5

Last workout before a Bench Press and Deadlift contest on the 16th, so I just wanted to go up to a weight near my opener in the Bench Press and to flush the muscles with blood on the other exercises.


September 16, 2006 Contest Day at the IronGladiators.com Northwest Push and Pull

I showed up ready to compete RAW with only a lifting belt in the Bench Press and Deadlift.

Bench Press Warm-ups 135x20, 225x5, 335x1, 225x5, 335x1, 425x1

Attempts: 1- 460 2- 490 3- 500 (did not lock it out)

Result- 490

Deadlift Warm-ups 245x5, 445x2, 585x1

Attempts: 1- 685 2- 715 3- 740* 4- 755*

Result- 755 The highest Deadlift in the contest.

Aaron Anderton's training for the Utah's Strongest Man contest

I am begining this training phase at a bodyweight of 350 pounds. My goal is to improve my conditioning for the purpose of strongman competitions and to improve my strength and technique in the various events. Specifically, I want to gain strength in the overhead lifts and the deadlift. I want to improve my technique and conditioning in the tire flip and the atlas stones. I need to improve my grip and work on the farmers walk as well, so I have a lot of work in front of me. I will probably lose some weight over the next 13 weeks until the contest (The contest date is June 9th), but that is not my primary focus. Strongman is about performance, so that will be my focus.


March 11, 2006

Shoulder Press Machine 140x30, 280x15, 280x15, 280x10
Chest supported Row 150x10, 200x10, 220x10, 220x15
Bench Press (Medium grip) 135x15, 225x10, 315x7
Preacher Machine 120x13, 120x13
Dip Machine 210x20, 230x15


March 13, 2006

Standing Overhead Press 95x8, 135x5, 135x10, 185x10, 225x3, 275x3
Pulldowns 200x10, 250x10
Incline DB Press 90's x 15, 120's x 15*


March 15, 2006

I am recovering from a minor back strain, so I am going light on Deadlifts to test my recovery. Don't expect any big weights yet.

Deadlifts 155x10, 245x5, 335x3, 425x3 feeling good, no pain
Incline Sit-ups 15, 15
Leg Extensions 150x12, 180x10
Leg Curls 120x10, 150x10
Seated Calf Raises 90x20, 135x20
45 degree Hyperextensions 15, 15
Rope Crunches 200x20, 200x20


March 17, 2006

Incline Press 135x15, 225x8, 315x3, 405x1, 425x1, 455- almost
Chest Supported Row 130x10, 220x20*
DB Curls 45's x 10, 55's x 10, 55's x 10
1 Arm Overhead Extension 45x10
Triceps Pushdowns 100x15, 100x15

* = Personal Record

March 21, 2006

Standing Barbell Press 95x10, 135x10, 225x5, 275x5*, 295x1*
Pulldowns 200x12, 250x10, 250x10
Hammer Curls 45x10, 60x10, 60x10
DB Louies 45x10, 75x10, 75x10
Side Lateral Raises 30's x 10


March 23, 2006 Wt- 342

Squats 135x10, 225x8, 315x5, 405x5
Crunches 40
Leg Extensions 150x15, 150x15
Leg Curls 120x10, 120x10
45 degree Hyperextensions 15

This workout was not very heavy, but I was very happy with it because my back finally felt good again. I expect to start seeing some big improvement on my Squat and Deadlift numbers in the coming weeks.

March 25, 2006 Wt-345

Bench Press 135x15, 225x5, 315x5, 365x3, 405x1, 435x3*
Chest supported row 130x10, 220x12, 220x12, 220x12
JM Press 135x10, 225x10, 275x10
DB Curls 40's x 10, 55's x 8, 70's x 8


March 29, 2006 Wt- 341

Incline Bench Press 135x10, 225x5, 315x5, 405x5*
Plate Loaded Pulldown 225x10, 315x10, 405x20*
Seated DB Press 80's x 10, 100's x 18*
Hammer Curls 60's x 10
DB Louies 60's x 10
Crunches 30


March 31, 2006 Wt. 340

Deadlift 245x5, 455x3, 545x4
Leg Curls 120x15, 170x8
Seated Calf Raises 135x30, 180x20*
Leg Extensions 120x10, 170x10


April 3, 2006

Standing Press 95x10, 135x10, 225x3, 275x1, 315x1*
Pulldowns 180x10, 220x10, 250x10
DB Curls 50's x 10, 70's x 5, 80's x 5
Triceps Pushdowns 90x12, 120x10
Preacher Curl Machine 120x12, 120x10, 120x10
Triceps Machine 150x20, 200x20, 200x20


April 6, 2006 Wt- 336

Squats w/ belt and knee warmers 135x5, 225x5, 320x5, 410x5, 460x7*
Standing Calf Raises 200x10, 300x10, 300x10
Leg Curls 120x10, 120x10
Leg Extensions 120x15, 150x10
Hyperextensions 10
Crunches 30


April 8, 2006

Bench Press 135x10, 225x10, 315x5, 405x1, 425x4*
Seated Row w/Rope handle 110x10, 150x8 (really hard on the grip)
Preacher Machine 120x12, 120x12
Dip Machine 210x30, 210x20


April 11, 2006

Side Lateral Raises 20's x 15, 25's x 15, 30's x 15, 30's x 10
Standing Front Press 135x10, 225x5, 275x2
Close-grip Pulldowns 100x10, 200x10, 250x10
DB Curls 40's x 10, 55's x 8, 70's x 8, 50's x 10
1 arm Overhead Triceps Extension 30x10, 45x10, 60x10, 45x10


April 15, 2006 Wt- 331

Deadlift 155x10, 355x5, 445x2, 585x1 for 6 sets with 1 minute rest between each.
Incline Bench Press 135x10, 225x8, 315x5, 365x6
2 Dumbbell Row 110's x 10
Preacher Curl machine 120x12, 120x10
Triceps Extension Machine 150x20, 150x10


April 17, 2006

Upright Rows 95x10, 135x10, 135x10
Shoulder Press Machine 150x10, 210x12
Close-Grip Pulldowns 150x12
Incline DB Curls 35's x 10, 40's x 10
Rope Pushdowns 70x10, 70x10

Feeling sick and no energy


April 20, 2006 Wt- 335

Squat w/ belt only 135x8, 230x5, 320x3, 410x1, 500x2
1/2 Squat off the pins 590x1, 680x1, 770x1 easy, but no more room on the bar.
Incline Sit-ups 20
45 degree Hyperextensions 15


April 21, 2006

Bench Press 135x20, 135x20, 225x5, 315x3, 365x1, 405x1, 275x22*
DB Curls 35's x 10, 50's x 10


April 24, 2006 Weight- 340

Standing Press 140x10, 190x5, 230x3, 280x3, 320x1*
Seated Row w/ rope 150x8, 100x10
Seated Row 250x10, 250x10
Medium Grip Bench Press 135x10, 225x5, 315x3, 365x1, 405x1
DB Curls 55's x 10, 70's x 8


April 28, 2006 Weight- 340

Incline Press 135x10, 135x10, 225x10, 275x3, 315x3, 365x3, 405x1
Plate Loaded Pulldown 225x10, 315x10, 405x10
Bench Press 135x10, 225x5, 315x1, 405x1
DB Curls 35's x 10, 45's x 10, 60's x 10, 50's x 10


April 29, 2006

Deadlift 245x5, 335x3, 425x1, 515x1, 605x1
Tire Flip 900x 6 flips, 900x 7 flips, 900x 5 flips


May 2, 2006

Standing Barbell Press 135x5, 230x5, 280x3, 325x1*, 340x1*
Close Grip Pulldowns 200x10, 250x10
Bench Press 135x20, 225x10, 315x5, 410x1
JM Press 135x10, 225x10, 315x7
DB Curl 50's x 10, 70's x 6, 90's x 6


May 8, 2006 Weight- 344

Standing Barbell Press 95x20, 135x5, 225x5, 275x1, 315x1, 315x1, 315x1, 315x1
Plate Loaded Row Machine 205x10, 295x10, 385x10*
Standing DB Press 80's x 10, 95's x 15*
JM Press 135x15, 225x10
DB Curls 60's x 8, 75's x 6

Just ran out of time on the last two exercises.


May 9, 2006

Deadlift 245x5, 425x2, 610x1, 635x1, 635x1, 635x1, 635x1, 635x1, 635x1
Power Shrugs 230x10, 320x10, 410x10
Incline Sit Ups 20


Beginning use of Anator p70 by Muscletech

May 12, 2006 Weight- 340

Incline Press 135x20, 225x5, 315x5, 365x5
Pulldowns 200x10, 250x15, 250x10
Incline DB Press 90's x 15, 120's x 16*
Barbell Curls 95x5, 135x5, 185x5
DB Louies 60's x 10


May 13, 2006 Event training

Farmers Walk 260 per hand for 220 feet
Atlas Stone 254x1 with a hold at the top, then a controlled lowering for 4 sets
Grip work


May 16, 2006 Weight- 346

Standing Barbell Press 135x10, 185x10, 225x5, 275x3, 315x1
Bent Barbell Rows 135x10, 225x10, 315x10
DB Curls 55's x 10, 55's x 10
1 Arm Overhead DB Extension 45's x 10, 45's x 10
Incline Sit-ups 15, 15


May 17, 2006

Squats (w/ belt only) 135x10, 225x5, 315x5, 410x5, 500x5*
Rope Crunches 150x50
45 degree hyperextension 20
Seated Calf raises 135x20, 135x25
Leg Extensions 120x20, 150x10

lower back sore


May 19, 2006 Wt- 344

Medium Grip Bench Press 135x20, 225x5, 315x5, 405x3
Upright Row 135x10, 185x10, 225x10*
Hammer Curls 50's x 10, 65's x 10, 80's x 10
JM Press 135x10, 225x10, 275x10

* = Personal Best


May 20, 2006

Atlas Stone (lift the stone from the ground to my lap, up to a standing position in front of my chest and hold it for a count of one or two, then return to my lap under control for another rep.)
254 x 3, 254x5, 254x4, 254x4 (no tacky, only chalk)
Grip work


May 22, 2006 Wt- 345 (Day 11 of Anator p70)

Standing Barbell Press 135x10, 185x5, 225x5, 275x3, 315x2, 335x1, 315x2*
DB Curls 50's x 10, 70's x 10, 85's x 6
Dip Machine 210x10, 285x30*, 285x10
Machine Row 220x15, 220x12, 220x10


May 24, 2006

Deadlift (Belt only) 255x5, 455x1, 655x1, 655x1, 655x3 (w/straps)

That's all for today.


May 27, 2006 Weight- 350

Bench Press 135x10, 225x5, 315x5, 385x3, 435x4*, 315x19*
Grip work Wrist roller (2 inch bar) 100 pounds for multiple sets with holds of 30 seconds per hand at the end.


May 30, 2006

Seated DB Press 60's x 20, 80's x 10, 100's x 20*
Upright Row 95x10, 135x10, 185x10
Plate Loaded Pulldown 225x10, 315x10, 405x10 easy
JM Press 135x10, 225x10, 275x10
DB Curls 45's x 10, 65's x 10, 100's x 3 too much


May 31, 2006 Weight- 346

Deadlift 225x5, 455x1, 655x1, 655x1
Leg Press 1/2 reps 400x50 lower back too sore
Rope Crunches 200x30


June 2, 2006 Weight- 350

Standing Barbell Press 95x10, 135x10, 225x5, 275x1, 315x1, 335x1, 355x1*
Plate Loaded Row 225x15, 315x10, 405x8*
Hammer Curls 45's x 10, 65's x 10
1 Arm Overhead Tricep Extension 45x10, 60x10

* = Personal Record


June 9, 2006 Contest Day

1st event- Tire Flip and Hummer Pull

It was an 820 pound tire that was very difficult to grip. There were 14 of the strongest men in the country there to try and earn their pro card, but almost half of them did not even flip the tire for the whole 60 feet before the time ran out. I finished the tire portion but only had 5 seconds to pull the Hummer before I was out of time. That event was grueling and I finished in seventh place, I think.

2nd event- Log Lift

This event was to determine who could lift the heaviest log overhead. We were limited to 3 attempts, so we had to choose our attempst wisely. I opened with 290, which was a little lighter than I had planned, but I was still wobbly from my exertions in the first event. My first lift went alright, but I had trouble balancing with my rubbery legs. My second attempt was 310 pounds and that felt a little bit better. My final attempt was 330 pounds, and that one was my easiest attempt. My legs were finally feeling normal and I felt like I could probably have done 350 that day. One other strongman tied with me at 330, so we split the prize money they were giving to the winners of each event.

3rd event- Deadlift Medley

There were four deadlift bars loaded to 550, 600, 650, and 700 pounds. The goal was to lift the bar, get the down signal, and move to the next one as quickly as possible, finishing all four in the fastest time. We were allowed to use lifting straps to help with our grip, and deadlift suits if we chose to. I chose to only wear a lifting belt. I went second to last and a few people had finished all four, and in pretty good time, so I knew I had to move fast. I pulled the 550 very quickly and moved on to the 600 which also went quickly. I heard them say that only 6 seconds had elapsed and I was halfway done. I was not using the straps to save time, but I did have them on my wrists in case I needed them. I approached the 650 and pulled it quickly, too. I made a quick decision to not use the straps on the 700 because my grip felt good, and I knew I needed to be fast. I grasped the 700 pound barbell and pulled hard. I was coming up pretty good, but as I reached lockout, it began to slip and I couldn't complete the lift. I held it for a couple of seconds trying to finish the lift but I had to set it down. Wasting precious time, I wrapped the straps around the bar and pulled again. This time the pull was much harder since it was now my 5th rep and my 2nd with 700, but I completed it and finished in 3rd place on that event. I was angry with myself for not using the straps on my first attempt with 700 because that decision cost me first place and 100 dollars.

4th event- 700 pound Frame Carry

I was looking forward to this event because I am usually good at walking with heavy weights. The only problem for me was that the handles were thick and smooth, and my grip is my weak point. When it was my turn, I picked up the frame easily and began to quickly walk the 40 foot course. At the halfway point, the frame slipped out of my hands and fell to the ground. I quickly picked it up again and hurried toward the finish line, trying to make up for lost time. Again it slipped just before the finish line and I place in the middle of the pack on an event I thought I would do much better at.

5th event- Atlas Stones

This was the hardest stone event I had ever seen, in person or on TV. All stones had to be lifted onto 54 inch platforms. The stone weights were 300, 360, 360, 360, 385! I had not practiced much on the stones, so I didn't know what to expect. The first stone wasn't that hard, but the 360 was difficult for me. Twice I had it up at the edge of the platform, just to miss and drop it on the ground. I was very disappointed with my performance in that event, but it was a hard one, and nobody did all five stones.


Overall Placing

I finished in 5th place out of the 14 guys from all around the country. I was disappointed with that and it was obvious that I need to work on my grip and my event training because I think that was what made all the difference. My strength was there but my skill was not. I would like to Congratulate the winner, Brian Shaw, for a phenomenal performance in a very difficult contest. He is now a pro, and it couldn't have happened to a nicer guy (except maybe me). Good Luck Brian!

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