Winter

Well winter is here. We got 8 inches of snow yesterday and another 1-2 inches predicted for today. I am glad I got my snow tires on last week before this hit, but this is the last of it for at least a week. I know there will be a lot more on the way though.

Max Effort Deadlift

MES/DL
warm up - gm, low rows, face pulls, x walks, lat pull downs, leg swings
Rack pull DL above knee cap - pin #3 - quadded mini's
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
used straps
365 x 1
385 x 1
405 x 1
425 x 1
45*back ext - purple +55lb db- 3 x 10
Chest supported rows - 3 x 10 @ 70
Prowler x 2 @ 2plates (walked big steps)
Banded leg curls - 4 x 20 @ green
Hanging straight leg raises - 4 x 15
Band side bends - 3 x 15es @ green
Prowler - 4 x 2 plates
stretched really good

The Prowler is a sled I push with weight on it, I can tell I have not done cardio in awhile.
Her is a video of my 425lb rack pull with mini bands quadrupled, sorry I took forever to set up.

Wisdom Teeth Picture

Here is a few pictures of me icing after I got my wisdom teeth out. That sucked

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!

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