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Well, on top of having two bad workouts last week, not feeling well, djing a wedding last night in a reception hall with no airconditioning and not eating enough lately...Night Fly decided to surprise me an show up Saturday night!!!!! 
All in all, it went pretty well. I woke up feeling pretty strong and have been having the urge to do deadlifts now for a few days. My contest is on next Saturday, the 18th.
Deadlifts (raw)
warm ups
495 x 1
545 x 1
607 x 1
Band Ham Curls
mini band x 10 reps
mini band x 5,5,5 (straight, inward, outward)
Rev Hypers
mini band x 10 x 2 sets
Log Press (loose shelved belt)
240 x 6 in 22 seconds
212 x 6 reps
Yoke Walk
615 x 150ft
Tire Flip
1,000 lb tire x 2 flips (tied PR but this time was easier)
600 lb tire x 1 flip
Farmers Walk (rolling handles)
150's x 150ft with 6 turns
200's x 100ft with 1 turn
Keg Carry and Load
180lb keg, 25ft and load onto platform, 6 trips
All in all, it was a good workout. We cut our volume down a bit trying to make sure that we are fully recovered for the contest Saturday. Night Fly had a good workout too...speed squats, band curls, rev hypers, cleaned the log twice, 345 yoke walk for 150ft, several farmers walk sets, and a "wooden keg" carry...load...and sled drag. It was pretty nice...
Here is a pic of me doing the 240 log press. You can see how I used my belt to create a "shelf" for the clean.
All in all, it went pretty well. I woke up feeling pretty strong and have been having the urge to do deadlifts now for a few days. My contest is on next Saturday, the 18th.
Deadlifts (raw)
warm ups
495 x 1
545 x 1
607 x 1
Band Ham Curls
mini band x 10 reps
mini band x 5,5,5 (straight, inward, outward)
Rev Hypers
mini band x 10 x 2 sets
Log Press (loose shelved belt)
240 x 6 in 22 seconds
212 x 6 reps
Yoke Walk
615 x 150ft
Tire Flip
1,000 lb tire x 2 flips (tied PR but this time was easier)
600 lb tire x 1 flip
Farmers Walk (rolling handles)
150's x 150ft with 6 turns
200's x 100ft with 1 turn
Keg Carry and Load
180lb keg, 25ft and load onto platform, 6 trips
All in all, it was a good workout. We cut our volume down a bit trying to make sure that we are fully recovered for the contest Saturday. Night Fly had a good workout too...speed squats, band curls, rev hypers, cleaned the log twice, 345 yoke walk for 150ft, several farmers walk sets, and a "wooden keg" carry...load...and sled drag. It was pretty nice...
Here is a pic of me doing the 240 log press. You can see how I used my belt to create a "shelf" for the clean.
