ME Lower Body

Free Skwats
warmups
barx10x2 sets
135x10x2 sets
225x5
275x5
315x3
365x3
405x1
425x1

- called it here, i was burnt out, just barely grinded up 425, which i got for 5 last week.

ME Upper Bod

Flat Bench
barx20
135x15
185x10
225x5
275x1
295x1
add 4 board
315x2
325x2
335x2
345x2
355x2

Floor press
225x5
245x5x3 sets

-im dont. so tried...this week kicked my ass.

New Diet Regime

As of late I have made my goal weight of 245 (closer to 250 in fact). Now it is time to reduce that number and get back into my competition weight. The diet is a modified Mountain Dog Diet.

Training Days: 320g carbs, 380g protein, 114g fat = 3826kcal

#1 --> 4oz grass fed beef or 6 farm eggs, 1tbsp healthy fats (grass fed butter, coconut oil), 5g fish oils, 1 kiwi, coffee or tea, 1 fresh squeezed lime, fibre, 1 scoop veggie/berry powder

#2 --> 8oz chicken breast or 10oz tilapia or 4oz grass fed beef, veggies, 1tbsp grass fed butter (i usually make this into a soup with homemade veggie/chicken broth)

#3 --> pre workout meal: half cup oat/flaxseed blend, 1tbsp coconut oil, 50g whey

#4 --> peri-workout: 50g dextrose, 50g whey hydrolysate, 5g leucine, 10g creatine

#5 -->post-workout: 6oz grass fed beef, 2 cups white rice

#6 -->8oz chicken, 200g sweet potatoes, 1tbsp almond butter or coconut oil

#7 --> 50g whey, 2 tbsp. nut butter or EVOO

Off Days: 103g carbs, 338g protein, 123g fat = 2871kcal

#1 --> 4oz grass fed beef, 1tbsp grass fed butter, 1tbsp nut butter or coconut oil, 1 fresh squeezed lime, fibre, 1 scoop veggie/berry powder

#2 --> 50g whey, 1/2 cup oats, 1tbsp. coconut oil or nut butter

#3 --> 6oz chicken, veggies, 2tbsp. grass fed butter (homemade soup)

#4 --> 50g whey, 1/2 cup oats, 1tbsp nut butter

#5 --> 150g sweet potato, 6oz chicken, 1tbsp coconut butter

#6 --> 50g whey, 1tbsp nut butter or EVOO

Tuesday - Coan/Phillipi week 3 and Speed Bench

I decided to couple my deadlift work and speed bench today because I am crammed with school and won't be able to hit the gym today. Got 2 midterms and a large paper due friday.

Coan/Phillipi week 3

Pulls from the floor, no belt
135x10x3 sets
225x10
315x5
405x2
455x2
495x2

Speed pulls w/ 90-120s rest, no belt
405x3x5 sets
-stopped it one set short of the goal, my back was light up!

Speed Bench
barx??
add short monster bands
barx15
add doubled up monster bands
barx10
105x3x9 sets

PR weekend

Saturday Squats

straight bar, free squats
warmup
barx???x2 sets
135x10x2 sets
225x5
275x5
315x5

working sets
365x3
385x3
add knee wraps
425x5 (PR)

chain suspended ssb good mornings
add 90lbs of chain
155x10x2 sets
245x8

-the 425 went all perfect as planned. getting ready to squat my first 500 raw squat in 2 weeks time.

Friday Nigh Bench Pressing

Flat bench
warmups
barx50
135x20
185x10
225x5
275x1

working sets
295x1
315x1 (PR)
325x1 (PR)

-this 325 was a grinder but got it, it is a 25lb PR. the 315 i smoked so i have strength, just gotta get used to handling the heavier weights

CAT presses (60s rest)
225x3x6 sets

Floor Press
225x8x3 sets

Pullups

Superset x 4 sets
Facepulls w/ blue band x 20
tri ext w/ mini x 15
seated db curls (35s) x 10

To date

Deathlifts/DE skwats

no belt, from the floor
worked up to 465x2

speed deads, 90s rest
375x3x8 sets

speed skwats
ssb w/ greens
205x2x6 sets

-had class so had to call it here

DE Bench

warmed up w/ barx50
add short monsters + doubled monster minis - this was a stupid amount of tension :)
95x3x9 sets

overhead press
worked up to 205x5

pin presses w/ all that tension
135x5
155x5
165x5x3 sets
175x5

superset x 4 sets
facepulls w/ blue x20
tri ext x 15
seated curls x 10

ME lower

free skwats
worked up to 455x3

flipped the 800 tire a few times

helped move strongman equipment.....

last weeks training

ME Upper

flat bench
warmups
barx20
135x15
185x10
225x5
add 4 board
275x3
315x3
335x3x4 sets

CAT presses, w/ 60s rest
225x3x5 sets

Pullups
33reps

tricep pushdowns w/ mini
60 reps

db hammers
40 reps

-my lockout strength is very weak and i am not used to handling heavy weights...lots of work ahead of me.

DE LOWER

deathlifts (raw, no belt)
warmed up
135x8x2 sets
225x5
315x3
405x2
445x2

speed pulls w/ 90s rest
355x3x8 sets

ssb speed box skwats
155x10
245x5
add purple bands
265x2x8 sets

-just started ed coan/mark phillipi dead program. going of 550 1RM, low balled it and gonna not use a belt. hopefully i can stay away from injuries and get stronger in the process, im really excited.

DE UPPER

flat speedy bench
warmed up with some type of weights
add big boat chains
185x3x9 sets

overhead press
warmed up
225x1 (smoked it)
235x0, got crushed what!?

inverted rows
amrap x 4sets

tricep/bicep work
some type of reps/set scheme

alberta strongman comp

signed up for my first strongman show a week ago. havent practised any of the implements or events...this is how it went.

push pull - 3rd
conan wheel - 5th
circus db - 7th
axel dead - 7th
medley - 7th
stones - 7th

wow. very disappointing....i thought i could be able to muscle most events but i was wrong. after the show i was pretty upset cause now i suck at 2 sports. the next day i had a change of heart and for the most part had a lot of fun. im gonna train my ass off for next year and place first, you can count on it!