Monday August 20
Started training with the AK47 today. (Who is that and why is he called that? Well, he's my new training partner and he's deadly like the legendary battle rifle. The truth is his initials are AK. It sounded better the other way did it not?)
1. DE bench worked up to 195x3x6 sets then 215x3x3 w/1 chain/side using 3 grips
2. 3-board bench work up to a hard 315x3 then 255x5 all close grip
Tuesday August 21
Finished Monday's assistance work
1a. Single arm shoulder press worked up to 70x8/side. 75 got 8 reps total. For both sides. It was not pretty.
1b. Face pulls 3x12/65, 75, 80
1c. Wide grip lat pull downs work up to 195x8, 210x8
Wednesday August 22
AK47 couldn't make it but Big Keith "I'm-banned-from-the-Ohio-strongman-page-on-facebook-by-a-loser" Roach did show and so we trained....
Warm-up from the other day (Friday)
1a. Deadlifts with plates elevated 3-inches from the floor worked up to 405x1 w/1 chain/side, 425x1 w/2 chains/side, 425x1 w/3 chains/side then 385x1 w/4 chains/side. (In the interest of providing you with the most arcane information available, we weighed a link of chain - 5/8" - and it was 16 pounds. The 1/2" chain was 12 pounds). Keith pulled 365 with 4 chains/side after he got good and mad at it. Double overhand by the way.
2. Walking DB lunges 3x8/side 30, 40, 50
3. Reverse hyper with short strap 4x8/160, 230, 290, 360
4a. Landmine 2x5/side
4b. Front bridge (on knees) 2x60s
4c. Side bridge x30s/side
Stay strong,
Ed T.
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