I really hadda...
Felt like it. Dumbass that I am I decided to pull off a 1" mat today, wearing briefs. Couldn't wiggle my fat arse into position without feeling like I was going to explode and/ or pass out. PK said I turned purple. In retrospect, I/ we should have pulled with the weights on mats...not us. That would have been the correct way to work up to an opener. Ah well, if I can get through that fubar'd mess, I can do anything. But I got ahead of myself.
After the most thorough of warm-ups, we, PK, LB (for Limp Bizkit, cause he leans to his side, ghetto-style like he's "rollin'"...) and I performed approximately 30 jumps. What kind of jumps? Well the kind where you jump as high as you can.
Then we pulled off the mats. I worked up to 500x1 conventional with briefs on and a second single pulling sumo. It was awkward and while they said it came up quick, I was not pleased. Just for %^&'s sake, after we got done, I moved the mats and easily wiggled down. Did I say I was an idiot?
Followed that with Safety squat bar high box squats 5x5 working up to 425x5. Reverse hypers 3x15 with 150, 300, 390 and a supaset of Low cable rows and hanging leg raises 3x20 and 3x15 respectively.
And now for your musical pleasure...
http://www.youtube.com/watch?v=qEWidc49nYQ and
http://www.youtube.com/watch?v=RYnFIRc0k6E
So I can grab my crotch repeatedly but I can't say #$%^ or %^&*??? Where's the justice in that?
Rollin',
Ed T.
Friday, May 27, 2011
DE Upper/ Extra Workout
Wednesday May 25, 2011
Warm-up consisting of rolling, mobility, pull-aparts and 2x10 GHR (pin 5)
A. Benchpress-3 grips-against doubled mini bands 9x3/ 135, 155, 165, 195x1, 235x1, 275x1 (all WG)
B1. Lockouts pin 13-WG worked to 415x3, 435x3
B2. CSR 4x12/ 100, 135,150(2)
C1. Pushdowns 8x8/ 50-110 pounds changing attachments every 3d set
C2. Pull-aparts 2x AMRAP in 60 sec.
D. DB Flat benchpress 65# x 2 minutes
Thursday May 26, 2011
Played around with the Indian clubs several different exercises for several minutes
Battling ropes for several minutes
Flat DB press 45 pounds for about 5 minutes
Stay strong,
Ed T.
Warm-up consisting of rolling, mobility, pull-aparts and 2x10 GHR (pin 5)
A. Benchpress-3 grips-against doubled mini bands 9x3/ 135, 155, 165, 195x1, 235x1, 275x1 (all WG)
B1. Lockouts pin 13-WG worked to 415x3, 435x3
B2. CSR 4x12/ 100, 135,150(2)
C1. Pushdowns 8x8/ 50-110 pounds changing attachments every 3d set
C2. Pull-aparts 2x AMRAP in 60 sec.
D. DB Flat benchpress 65# x 2 minutes
Thursday May 26, 2011
Played around with the Indian clubs several different exercises for several minutes
Battling ropes for several minutes
Flat DB press 45 pounds for about 5 minutes
Stay strong,
Ed T.
Wednesday, May 25, 2011
ME Lower/ ME Upper
May 20, 2011 (Friday)
Trained with The Ram and The Brain
My warm-up consisted of some foam rolling and me flapping my gums at my friend Bill for the better part of a half hour until the Ram said he was ready (dirty look too...).
Low Box Squat-wide stance w/ cambered squat bar (eleven or twelve inch box-below parallel-basically wherever The Ram set it at, I lowered it more. Richard-like move I know) worked up to 480x1
Speed pulls against doubled mini bands worked up to 235x1x4 sets, 255x1x2 sets then 275x1x2 sets
Med ball throws overhead backwards 16 lb ball 3x5 reps
Depth jumps trying to minimize ground contact time 4x6 (raised box height one each each set-second box that is)
Reverse hyper 6x10/ 150, 300, 390, 480, 570, 660
Pull-aparts 4x25
May 21, 2011 (Saturday)
Trained with Anthony The New Guy
Warm-up
Floor press w/ Fat Bar and Pro Short Mini-band on the bar-MG: 185x3, 225x1, 245x1, 265x1, 275x1 (add 40 lbs. extra for the Fat Bar)
Pin Press (from chin) MG 135x3, 160x3, 170x3
Bandbell Bar bench 2x20/ 20, 90
DB rollbacks 3x12/ 40, 50, 55
Face pulls 3x20/ 50, 55, 60
1-arm band pushdowns 3x30
SL sit-ups 3x20/ body, 25, 35
GHR 2x10
stay strong,
Ed T
Trained with The Ram and The Brain
My warm-up consisted of some foam rolling and me flapping my gums at my friend Bill for the better part of a half hour until the Ram said he was ready (dirty look too...).
Low Box Squat-wide stance w/ cambered squat bar (eleven or twelve inch box-below parallel-basically wherever The Ram set it at, I lowered it more. Richard-like move I know) worked up to 480x1
Speed pulls against doubled mini bands worked up to 235x1x4 sets, 255x1x2 sets then 275x1x2 sets
Med ball throws overhead backwards 16 lb ball 3x5 reps
Depth jumps trying to minimize ground contact time 4x6 (raised box height one each each set-second box that is)
Reverse hyper 6x10/ 150, 300, 390, 480, 570, 660
Pull-aparts 4x25
May 21, 2011 (Saturday)
Trained with Anthony The New Guy
Warm-up
Floor press w/ Fat Bar and Pro Short Mini-band on the bar-MG: 185x3, 225x1, 245x1, 265x1, 275x1 (add 40 lbs. extra for the Fat Bar)
Pin Press (from chin) MG 135x3, 160x3, 170x3
Bandbell Bar bench 2x20/ 20, 90
DB rollbacks 3x12/ 40, 50, 55
Face pulls 3x20/ 50, 55, 60
1-arm band pushdowns 3x30
SL sit-ups 3x20/ body, 25, 35
GHR 2x10
stay strong,
Ed T
What happened after Friday the 13th...
Not much. I'm still alive. Still training. Happy to report that business is good; new members, sales, lots of inquiries. All good stuff.
The House of Health2 helped sponsor the Xenia Outback Strongman contest May 14th and it was a great experience for me personally. My family came to watch and everyone had a good time. The gym was well represented with five members participating in the event. Doug Madewell, Shawn Brooks and Josh Reynolds all took first in their respective classes. Keith Roach and first timer Kevin Myers (aka "Maverick") both placed second in their classes as well. Doug, Shawn, Josh and Keith all qualified for the Strongman National meet in the fall. So hats off to all of them for outstanding performances!
Some meet videos.
Josh:
http://www.youtube.com/watch?v=fR4A7LwatAY
Keith:
http://www.youtube.com/watch?v=U6GDDrEX33s&feature=related
Doug:
http://www.youtube.com/watch?v=PUSR4KKUcNw&feature=related
Shawn:
http://www.youtube.com/watch?v=lzQqj-x_Nf8
(I couldn't find any meet footage of Shawn but here is a nice training video from about a month before the meet).
And while I could not locate any meet footage of Kevin, I did find this photo of him as he came into the gym the other day...
So like I mentioned I have been training. Here is the update:
May 14, 2011 (Saturday) ME Upper
The usual warm-up
Suspended lock-outs-WG: 275x3, 315x3, 365x3, 405x1, 425x1, 445 miss
Seated Pin Press (from forehead)-MG: 155x1, 175x1, 195x1
Bandbell bar-overhead press: 2x20/ 20, 40
Halbert raises 3x15/ 30
Band pushdowns (new) light band x20, (new) average band x15x2 sets, (new) light band x23
May 16, 2011 (Monday) DE Lower
Warm-up (long version) the usual including upper sled drags 6x and abs
Kneeling jumps: from floor x2 reps x5 sets, kneeling onto small box x2 x5 sets, kneeling to medium box x2 x5 sets
Squat: 290x2x6 sets then 325x1, 365x1, 405x1
GHR: 4x5-7/ 25, 35 (3)
Reverse hyper: 4x8/ 150, 300, 390, 480
TKEs 3x15-20 w/ monster mini band
Suitcase farmer's walk w/ DB 75 lbs. 8x (4 each side)
May 18, 2011 (Wednesday) DE Upper
Da' warm-up
Benchpress 9x3 w/ 3 grips and 2 sets of chain 155-165-175
Lockouts-WG 405x3, 455x1, 485x1, 500 miss, 395x5
CSR 6x12/ 90, 145 (5 sets)
Pushdowns 6x8/ 75-125 <60 seconds rest
DB rear delt raises 3x15/ 25
Spider crawls 2x30 seconds with micro-mini band
The spider crawls are a rehab/ prehab thing I picked up from Elitefts.com. I tried to find the link but now I can't. if you go to their website you should be able to locate it there.
Jester OUT!
The House of Health2 helped sponsor the Xenia Outback Strongman contest May 14th and it was a great experience for me personally. My family came to watch and everyone had a good time. The gym was well represented with five members participating in the event. Doug Madewell, Shawn Brooks and Josh Reynolds all took first in their respective classes. Keith Roach and first timer Kevin Myers (aka "Maverick") both placed second in their classes as well. Doug, Shawn, Josh and Keith all qualified for the Strongman National meet in the fall. So hats off to all of them for outstanding performances!
Some meet videos.
Josh:
http://www.youtube.com/watch?v=fR4A7LwatAY
Keith:
http://www.youtube.com/watch?v=U6GDDrEX33s&feature=related
Doug:
http://www.youtube.com/watch?v=PUSR4KKUcNw&feature=related
Shawn:
http://www.youtube.com/watch?v=lzQqj-x_Nf8
(I couldn't find any meet footage of Shawn but here is a nice training video from about a month before the meet).
And while I could not locate any meet footage of Kevin, I did find this photo of him as he came into the gym the other day...
So like I mentioned I have been training. Here is the update:
May 14, 2011 (Saturday) ME Upper
The usual warm-up
Suspended lock-outs-WG: 275x3, 315x3, 365x3, 405x1, 425x1, 445 miss
Seated Pin Press (from forehead)-MG: 155x1, 175x1, 195x1
Bandbell bar-overhead press: 2x20/ 20, 40
Halbert raises 3x15/ 30
Band pushdowns (new) light band x20, (new) average band x15x2 sets, (new) light band x23
May 16, 2011 (Monday) DE Lower
Warm-up (long version) the usual including upper sled drags 6x and abs
Kneeling jumps: from floor x2 reps x5 sets, kneeling onto small box x2 x5 sets, kneeling to medium box x2 x5 sets
Squat: 290x2x6 sets then 325x1, 365x1, 405x1
GHR: 4x5-7/ 25, 35 (3)
Reverse hyper: 4x8/ 150, 300, 390, 480
TKEs 3x15-20 w/ monster mini band
Suitcase farmer's walk w/ DB 75 lbs. 8x (4 each side)
May 18, 2011 (Wednesday) DE Upper
Da' warm-up
Benchpress 9x3 w/ 3 grips and 2 sets of chain 155-165-175
Lockouts-WG 405x3, 455x1, 485x1, 500 miss, 395x5
CSR 6x12/ 90, 145 (5 sets)
Pushdowns 6x8/ 75-125 <60 seconds rest
DB rear delt raises 3x15/ 25
Spider crawls 2x30 seconds with micro-mini band
The spider crawls are a rehab/ prehab thing I picked up from Elitefts.com. I tried to find the link but now I can't. if you go to their website you should be able to locate it there.
Jester OUT!
Friday, May 13, 2011
ME Lower
Friday May 13, 2011
Warm-up incl. upper body sled work 6x 40 yds-light wt., 20 GHR, 2x15 back raises, 2x15 OH crunches and Pull aparts 5x20 w/ mini band
Deadlifts w/ Texas Power Bar and 4 sets of chain per side: Worked up to 405x1, then 425x1
Part II of training began approximately an hour after Part I concluded
Box Squat w/ Safety Squat Bar off a high box (1-2-inches above parallel) 4x3/ 315x3, 355x3, 405x3, 455x4
Band Good Mornings 3x20 new average band
Seated band Leg Curls 3x15 new light band
Done. It's unworldly hot and humid and the end of a long day. And I'm tired. As an aside, the pulls were originally supposed to be off of a plate but the chain would end up coming entirely off the floor and swinging me and the weight so I decided it was not a good idea and got rid of the plate. Used the thicker bar because it wouldn't bend as much as the deadlift bar with the chains hanging on the ends.
Stay strong,
Ed T.
Warm-up incl. upper body sled work 6x 40 yds-light wt., 20 GHR, 2x15 back raises, 2x15 OH crunches and Pull aparts 5x20 w/ mini band
Deadlifts w/ Texas Power Bar and 4 sets of chain per side: Worked up to 405x1, then 425x1
Part II of training began approximately an hour after Part I concluded
Box Squat w/ Safety Squat Bar off a high box (1-2-inches above parallel) 4x3/ 315x3, 355x3, 405x3, 455x4
Band Good Mornings 3x20 new average band
Seated band Leg Curls 3x15 new light band
Done. It's unworldly hot and humid and the end of a long day. And I'm tired. As an aside, the pulls were originally supposed to be off of a plate but the chain would end up coming entirely off the floor and swinging me and the weight so I decided it was not a good idea and got rid of the plate. Used the thicker bar because it wouldn't bend as much as the deadlift bar with the chains hanging on the ends.
Stay strong,
Ed T.
Thursday, May 12, 2011
Extra workout & conditioning & DE Upper
May 10 (Tuesday)
Warm-up the usual
Indian clubs for 4-6 minutes total (1 and 2 pound clubs)
Rope for 4-6 minutes (sux!)
CSR 4x12/ 135 <60 sec. rest
WG SA lat pulldowns work up to 125x12
Lat stretches and traction for shoulder
Farmer's walk 6x to end of building w/ 128 (side)
May 11 (Wednesday)
Roll, mobility work, GHRs, Ball crunches, Back raises and OH crunches
Benchpress 155x3x2 sets, 165x3x2 sets, 175x3x2 sets 3 grips then 225x1, 275x1, 315x1 added Slingshot*
Pushdowns 8x8 <30 sec. rest 80-pounds using straight and V-bars
Rear delt raises 20x15, 25x15x2 strict form
Pull-aparts using monster mini band 38 reps in 30 sec., rest then mini band 48 reps in 60 sec.
Did some very high rep, very light DB movements (flat presses, curls, side raises) rested approximately 2 minutes then did some pre-hab shoulder movements (lying external rotation and 1-arm lying DB shrug) five sets total, high reps, non-stop.
Notes
All told, training took an hour. Had some issues getting set-up with the Slingshot and unracking the bar and solved it but not satisfactorily. The bar speed was decent but could've been better without the cluster%$#^ that went on prior.
Stay strong,
Ed T.
Warm-up the usual
Indian clubs for 4-6 minutes total (1 and 2 pound clubs)
Rope for 4-6 minutes (sux!)
CSR 4x12/ 135 <60 sec. rest
WG SA lat pulldowns work up to 125x12
Lat stretches and traction for shoulder
Farmer's walk 6x to end of building w/ 128 (side)
May 11 (Wednesday)
Roll, mobility work, GHRs, Ball crunches, Back raises and OH crunches
Benchpress 155x3x2 sets, 165x3x2 sets, 175x3x2 sets 3 grips then 225x1, 275x1, 315x1 added Slingshot*
Pushdowns 8x8 <30 sec. rest 80-pounds using straight and V-bars
Rear delt raises 20x15, 25x15x2 strict form
Pull-aparts using monster mini band 38 reps in 30 sec., rest then mini band 48 reps in 60 sec.
Did some very high rep, very light DB movements (flat presses, curls, side raises) rested approximately 2 minutes then did some pre-hab shoulder movements (lying external rotation and 1-arm lying DB shrug) five sets total, high reps, non-stop.
Notes
All told, training took an hour. Had some issues getting set-up with the Slingshot and unracking the bar and solved it but not satisfactorily. The bar speed was decent but could've been better without the cluster%$#^ that went on prior.
Stay strong,
Ed T.
A Special Day
Monday May 9, 2011
I was trying to train all morning and never did. People stopped in, the phone rang etcetera. Then I finally got going. Handed off to M4 who was doing Reverse Band Benchpress and got a nice 25 pound PR (545?). Talked Mark Bergman into trying it out and he put up 460. In the afternoon a gentleman in his late fifties came wearing a "House of Health" tank top. Obviously I don't sell those currently so I deduced he had been around awhile. Sure enough, he was the first place. We named names, remember this guy, remember that guy, etcetera. I mentioned that he had just missed Mark B, another OG (like that?!?). I showed him some old photos we had on the wall of original HOH members. He easily named them off except for a small black and white picture. he asked me to take it down so he could get a closer look and I obliged him. He studied it intently for several minutes, asking me, 'you don't know who this is?', 'don't recognize him, huh?' Nope, no I do not I replied. So he takes the picture, holds it next to his face with the same toothy grin of the young lad in the photo and laughs, 'it's me!' Holy cow! How about that?!? I didn't know what to say. Still don't. he said I saw your ad in the local paper and had to come by to see what was going on. He said he really liked the place and what we had done with it and that he would be back! Soon, I hope. What a great day!!!!!!!!!!!! Thanks Dave!
And I trained too but I couldn't top that. I did some jumping; from kneeling to a small box to a medium sized box and did several reps.
Squat 6x4 reps w/ 265
Good mornings w/ cambered squat bar 3x5/ 135, 225, 275
Reverse hyper 2x10/ 150, 240
- David Williford -
Stay strong,
Ed T.
Sunday, May 8, 2011
Max Effort work
ME Lower Friday
a1. Reverse band squat (used doubled light band hanging from top of rack) worked up to 405x3, 455x1, 495x1, 545x1 added belt, 610x1 belt and Metal suit w/ straps down, 620x1 same, then 485x2, 505x2, 530x2
b1. Back raises w/ monster mini band 2x10
b2. GHR pin 4 2x15
c. Reverse hyper 2x15/ 180, 270
d. Ab Wheel rollouts 3x15
ME Upper Saturday
a. DB benchpress 3x17, 15, 10 w/ 100-pounds
b. Overhead Pin Press (from da nose Pin 1) worked up to 165x3, 175x2, 125x5 medium grip
c. Bandbell bar 2x20/ 50, 70
d1. Halberts raises 4x12/ 25, 30, 35 (2)
d2. Pushdowns w/ V-bar 3x8/ 100, 120, 130x6 then band pushdowns (light band) 2x25-ish
Notes
ME Lower day-Trained with M4 and Paul K. Paul got a nice 565x1 with a belt. Matt showed off and kept doing triples. My 610 was high. The 620 was better (and a PR). Saturday (ME Upper) I was solo. Rested about 3-5 minutes between sets in the DB press, trying to set a new rep record. Fell short. (Old record was 47 reps in 3 sets).
Having fun with the Bandbell bar and the Indian clubs. They make my shoulders feel better.
Stay strong,
Ed T
a1. Reverse band squat (used doubled light band hanging from top of rack) worked up to 405x3, 455x1, 495x1, 545x1 added belt, 610x1 belt and Metal suit w/ straps down, 620x1 same, then 485x2, 505x2, 530x2
b1. Back raises w/ monster mini band 2x10
b2. GHR pin 4 2x15
c. Reverse hyper 2x15/ 180, 270
d. Ab Wheel rollouts 3x15
ME Upper Saturday
a. DB benchpress 3x17, 15, 10 w/ 100-pounds
b. Overhead Pin Press (from da nose Pin 1) worked up to 165x3, 175x2, 125x5 medium grip
c. Bandbell bar 2x20/ 50, 70
d1. Halberts raises 4x12/ 25, 30, 35 (2)
d2. Pushdowns w/ V-bar 3x8/ 100, 120, 130x6 then band pushdowns (light band) 2x25-ish
Notes
ME Lower day-Trained with M4 and Paul K. Paul got a nice 565x1 with a belt. Matt showed off and kept doing triples. My 610 was high. The 620 was better (and a PR). Saturday (ME Upper) I was solo. Rested about 3-5 minutes between sets in the DB press, trying to set a new rep record. Fell short. (Old record was 47 reps in 3 sets).
Having fun with the Bandbell bar and the Indian clubs. They make my shoulders feel better.
Stay strong,
Ed T
DE Upper/ Jumping
For Wednesday May 4, 2011
a1. Benchpress 9x3/ 145 w/ monster mini band using 3 grips
a2. Face Pulls 4x12/ 55-85
b. Bandbell bar 2x20/ 50, 70
c1. DD-handle pulldowns 4x10/ 140, 160, 180, 190
c2. SA WG Lat pulldowns 120x12, 122.5 x12
d1. DB press 4x10/ 25-40
d2. Side raise 4x10/ 25, 30 (3)
d3. Rear delt raises (face down on bench) 4x10/ 25-40
e1. Band pushdowns 3x20 w/ light band
e2. DB curls 3x8/ 30, 40, 50
Thursday May 5
Worked up to seated jumps onto a 30-inch box (sit back, stomp and jump) from a 11-inch box
Indian clubs 1-pound clubs for 3 minutes and 2-pounders for 3 minutes
Seated cleans 67x3, 89x3, 109x2
Notes
Thought my jumps were good until someone came in and did a 34-inch jump off the 11-inch box. The fact that he outweighs me by about 40 pounds did not help either.
Thanks Doug.
Listening to Van Halen's "Jump" will not make you jump higher. But man did David Lee Roth have some vertical...
Stay strong,
Ed T.
a1. Benchpress 9x3/ 145 w/ monster mini band using 3 grips
a2. Face Pulls 4x12/ 55-85
b. Bandbell bar 2x20/ 50, 70
c1. DD-handle pulldowns 4x10/ 140, 160, 180, 190
c2. SA WG Lat pulldowns 120x12, 122.5 x12
d1. DB press 4x10/ 25-40
d2. Side raise 4x10/ 25, 30 (3)
d3. Rear delt raises (face down on bench) 4x10/ 25-40
e1. Band pushdowns 3x20 w/ light band
e2. DB curls 3x8/ 30, 40, 50
Thursday May 5
Worked up to seated jumps onto a 30-inch box (sit back, stomp and jump) from a 11-inch box
Indian clubs 1-pound clubs for 3 minutes and 2-pounders for 3 minutes
Seated cleans 67x3, 89x3, 109x2
Notes
Thought my jumps were good until someone came in and did a 34-inch jump off the 11-inch box. The fact that he outweighs me by about 40 pounds did not help either.
Thanks Doug.
Listening to Van Halen's "Jump" will not make you jump higher. But man did David Lee Roth have some vertical...
Stay strong,
Ed T.
Tuesday, May 3, 2011
ME Upper and some jumping
Saturday 4-30-11
Roll, mobility work, 100 P/A's and 20 GHRs
Lockouts pin 13-wide grip 275x3, 315x3, 365x1, 405x1, 335x2, 355x2, 375x2
Overhead Pin Press chin height (pin 2) medium grip worked to 155x3
Bandbell bar 2x20/ 50
Face pulls 3x15/ 50, 60, 70
Pushdowns w/ V-bar 3x15, 60, 80, 100
Farmer's walk 10x 128 (?) pounds 20 yd "sprints"
Notes
Trained all by meself today. So picked stuff I would not look bad doing if I were found crushed under weight.
Monday May 2, 2011
Warm-up
Some jumping onto boxes and seated from a box and then had to cut out early to go to track practice. In the rain. Never really got going.
Start earlier,
Ed T.
Roll, mobility work, 100 P/A's and 20 GHRs
Lockouts pin 13-wide grip 275x3, 315x3, 365x1, 405x1, 335x2, 355x2, 375x2
Overhead Pin Press chin height (pin 2) medium grip worked to 155x3
Bandbell bar 2x20/ 50
Face pulls 3x15/ 50, 60, 70
Pushdowns w/ V-bar 3x15, 60, 80, 100
Farmer's walk 10x 128 (?) pounds 20 yd "sprints"
Notes
Trained all by meself today. So picked stuff I would not look bad doing if I were found crushed under weight.
Monday May 2, 2011
Warm-up
Some jumping onto boxes and seated from a box and then had to cut out early to go to track practice. In the rain. Never really got going.
Start earlier,
Ed T.
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