Friday, October 26, 2007

Wisdom Teeth

I got my wisdom teeth pulled yesterday afternoon and some cavities filled. Man did that suck. They were already in so it was just a regular extraction, I did not have to go to sleep, but the sound of my teeth grinding when they pulled them out was a little disturbing.

I also did not get much sleep last night, I was to busy swallowing blood, but I am at work this morning bright and early. I know though I will not talk much today. Which is hard to do when your job entails you coaching. I hope I heal fast!

Tuesday, October 23, 2007

Max Effort Squat

MES

Warm up - gm, x walks, low rows, lat pull downs, face pulls, leg circles, leg swings

Reverse band Box squats - monster mini's
135 x 3, 225 x 3, 275 x 3, 315 x 3, 365 x 2, 405 x 1, 435 x 1
460 x 1 PR
470 x 1 PR
Straight bar GM - 135 x 5, 3 x 5 @ 185
GHR - green band - 3 x 10
Face pulls - 75 x 10, 4 x 10 @ 90
Pull throughs - 4 x 10 @ 180
Side bends - 3 x 12es farmers handles 150lbs
Straight leg full sit ups - 2 x 25 @ 47lbs
stretch and foam roll

It was a good lift today and I will be posting a video of my squat soon.

The Palouse


I did a quick drive home last week to get some stuff done with my parents and I drove through Pullman (I had to stop and see Dan). I caught this picture right outside of Colfax when the sun was setting. The beautiful Palouse rolling hills.

Floor press video

Here is my floor press video from Sundays lift. 135 + 40 chain x 6

video

Monday, October 22, 2007

Last Two Workouts

Here are my last two workouts, I have been slaking a bit on putting them up.

10-20-07
DES
warm up - band stuff, csr

GCB box squats + 120 chain
135 x 3
t rex
185 x 3
10x2 @ 225
SL DL - 154 x 5
3 x 5 @ 245
GHR - 3 x 10 @ 45
CSR - 3 x 10 @ 70
GHR sit ups - 2 x 20 @ 45

10-21-07
DEB
warm up- lat pull, face pull, low row, iyta, arm swings, hammer curls

Fat bar Floor press + 40 chain -
65 x 6
95 x 6
115 x 6
3 x 6 @ 135
Man pon press - 2 x 5 @ 135, 1 x 3 @ 155
DB incline - 55 x 10, 2 x 8 @ 55
DB single arm row - 90 x 8, add straps, 90 x 10, 2 x 10 @ 95
Yates rows - straps - 155 x 13, 2 x 12 @ 175
db side raises - 2 x 15 @ 15, 12 x 15 @ 20
hammer curls - 2 x 20 @ 40, 45 x 20

Tuesday, October 16, 2007

MES/DL

MES/DL
warm up- low rows, face pulls, goodmornings, chest supported row, x walks, tke's
Deadlift
135 x 5, 185 x 3, 225 x 2, 275 x 3, 315 x 2, 365 x 2
put on fusion (lifting suit)
405 x 1
445 x 1 pr
460 x 1 pr
SSB narrow squats -
135 x 5, 185 x 5, 2 x 5 @ 205
45*back ext - GCB - 88 x 8, 4 x 8 @ 108 (counted bar as 45)
blast strap handle pull ups - 5 x 3
standing cable crunches - 2 x20 @ 90
standing side cable crunches - 2 x 20 @ 60, 75

I am very happy with my deadlift today, it was a 25lb personal record.
This is the video of my 460lb deadlift!
video

Kerri!!!!!!!



I had a great time this weekend. My friend Kerri came to town and I finally got to see some of the town I have been living in for over 3 months. We had fun at Octoberfest down town on Friday and then spent Saturday piddling around all the little shops around town. Now that I have seen Bozeman a bit more it confirms that this one of the greatest towns in the US.

Here are some pictures from Saturday night at Octoberfest. The guy in the picture is one of my co-workers Josh, I had to drag him out so he could show us around town. He has lived here awhile and knows the town.

Thursday, October 11, 2007

Max Effort Bench

MEB
warm up - face pulls, low rows, tricep ext, hammer curls, v handle lat pull down, band pres

Bench press -
65 x 10
95 x 5
Add foam - manpon
115 x 3
135 x 3
155 x 3
165 x 3
185 x 1
195 x 1
215 x 1
225 x 1
Drop sets with foam
3 x 3 @ 165
Incline db press - 2 x 10 @ 55, 2 x 10 @ 60
rolling db tricep + mini - 3 x 12 @ 30lbs, 35lbs x 12
CSR - 70 x 10, 2 x 8 @ 90, 2 x 10 @ 80
Kelso shrugs - doubled monster mini - 4 x 10 @ 45, 1 x 10 @ 70
hammer curls - 2 x 10es @ 45
band pull a parts - 3 x 20 @ mini
band tricep ext x 100 mini
shoulder traction and stretch

I benched onto a slab of foam today for something different. It went well, but my form went a little bad when I got to 225.
First video is of my 225lb bench and the second video is of my last drop set of 165lbs x 3

video video

Wednesday, October 10, 2007

Glasses


I got my eyes checked for the first time in my life about 2 weeks ago and the news was I needed glasses. I was just at the legal limit to drive without them in the state on Montana, close. Here is a picture for those of you who have not see me with my glasses yet. I never knew I was so blind, things are so much clearer now, amazing! I love having health insurance it's awesome!

Max Effort Squat

Here is my workout from yesterday. I decided to put on my briefs and suit (it is the stuff I wear when I compete in powerlifting). It has been about 6 months since I have put on my gear so I felt it was about time to test it out again. Man am I feeling it today!

MES
warm up- x-walks, face pulls, low rows, chest supported rows, banded leg curls
Box Squat - Preds -
135 x 3
225 x 2
275 x 2
315 x 2
365 x 1
405 x 1
425 x 1
445 x 1
455 x 1
put on T Rex (squat suit)
475 x 1
Glute Ham Raise - 1 x 10 @ 35lbs, 3 x 10 @ 45lbs
Reverse Hypers - 3 x 10 @ 180
Standing cable crunches - 2 x 20 @ 90
banded low rows 2 x 20
sled drag x 9 forward x 3 backwards @ 45lbs
stretch and foam roll

The first video is of my 475lb squat in all my gear and the second video is of my 455lb squat in just my briefs.

video video

Saturday, October 6, 2007

Dynamic Effort Squat/Dead Lift day

DES
warm up - csr, gm, x walks, leg swings, low rows, face pulls

Box squats- green band - pin #4
bar x 5
135 x 2
185 x 2
t rex
225 x 2
8 x 2 @ 265
Block Pulls - 4 inches+chain
135 x 3 + 80 chain
225 x 3 + 120 chain
315 x 3 + 120 chain
2 x 3 @ 335 + 120 chain
Walking Lunges - 2 x 20 @ 50lb DB
Blast strap rows - 4 x 8
RH - 4 x 10 @ 180
V full sit ups - 47lb MB 2 x 20
bench side bends - 2 x 15 es
hex holds - 2 x max @ 30

The power went off today in the middle of my squat workout, so I kept lifting with a door open for some light. Here are 2 videos of today.
video video

First Snow


It snowed last night and all this morning and we had a football game today at home. We won against Southern Utah University 7-3, to close. That was fun in the snow and we have real grass, imagine all the mud. Oh, this is a picture of Brick Breeden fieldhouse were I work.

Friday, October 5, 2007

Dan and I



I just wanted to show everyone a picture of my man (Dan) and I. This was in February.

My blog

Hey I just wanted to start a blog to post my work outs for Dan and to keep the family and friends updated on how things are going in Montana. I hope you all enjoy this and we can all keep in touch better. Talk to you all soon.