Saturday, Dec. 16, 2023 Meet Day–Illinois Christmas Regional at The Gym Squat 480-523-556 Bench 286-303 (missed)-303 Deadlift 501-529-556 Total 1,416.5 Tuesday, Dec. 12, 2023 Squats 5×360, 3×410, 2×455, 2x1x480 Monday, Dec. 11, 2023 Bench 5×215, 3×240, 3×270, 2x1x285 Pullups 4×1 … Continue reading Training Log 2023, Part 2
Well, it did not go exactly as planned, but it went, well, well enough. Back in February, I started training with Luke and Jake Ahlfield. They were training for a strongman competition. It did not take me long to decide … Continue reading Meet Recap: Southern Illinois’ Strongest, 6-17-23
Tuesday, June 13, 2023 Airdyne 13:00, 3.55 miles, 115 cal SL: Lacrosse Ball Low Back Smash Monday, June 12, 2023 Airdyne 12:00, 3.43 miles, 117 cal DB Bench 20x50s Lying DB Tricep Ext 10x20s DB Supinating Curls 15x20s DB Front Raises 12x20s Situps 20 Air Squats 20 Lat Pull 15×110 Sunday, June 11, 2023 Airdyne 11:00, 3.02 miles, 82 cal Monday, June 5, 2023 Airdyne 10:00, 2.89 miles, 101 cal Sunday, June 4, 2023 Painstorm 7 (scaled) 75 minutes, 894 cal Thursday, June 1, 2023 Airdyne 8:00, 2.37 miles, 70 cal Wednesday, May 31, 2023 SSB Squats 5×255, 5×315, 5×350 … Continue reading Training Log 2023
Wednesday, Dec. 21, 2022 Rebuilt Push Warmup 3 rounds: Prone YW Raises w/stick 8x Flat Bench DB Flyes 15s 10x Flat Bench DB Tricep Ext 10s 12x 3 Rounds Seesaw Pushups 12-12-12 Band Pullaparts (overhand) 13-13-13 Slight Decline DB Bench … Continue reading Kaizen: Training Log 2022
Wednesday, Feb. 27, 2022 Rebuilt Pull Warmup Straight-Armed Band Pulldown mini 12-12-12 Band No Money External Rotations 13-13-13 Half-Kneeling Single-Arm Lat Pull w/Iso Hold 8×40, 8×45, 8×45, 8×45 Chest Supported DB Rows w/Iso Hold 12x30s, 12x-30s, 12x30s Chest Supported ISO … Continue reading Kaizen: Training Log, Feb. 20-27, 2022
Friday, Feb. 18, 2022 Mob Flow 4x Airdyne 1.5 miles, 5:23 Tuesday, Feb. 15, 2022 Airdyne 3.0 miles, 11:28 Monday, Feb. 14, 2022 Airdyne 2.0 miles Rebuilt Push Warmup Flat Bench YW Raises Prone 8-8-8 Flat Bench DB Flyes 15s … Continue reading Kaizen: Training Log, Jan. 31-Feb. 18, 2022
If you read my last book review, you saw that I was switching up my training a little bit. If not, you can head to that post to see what I’m doing and why. The short version is, I’m taking … Continue reading Kaizen: Training Log, Jan. 24-29, 2022
This is only sort of a book by my reading log standards, but my list, my rules, right? I’ve been training heavy for quite a long time now, training mostly 5/3/1 the last few years. As I plug along through my Masters I years in competitions, that means, well, it means I’m constantly battling some sort of ding. Ankle arthritis/gout, knee pain/possible meniscus tear, shoulder pain/possible rotator cuff, elbow tendinitis. At this point in my career, I’m lucky to have never had a major injury, but the nagging ones have piled up. So, as I drove to a game a … Continue reading Book Nook: Rebuilt 2.0, by Joe DeFranco
I always take off a couple weeks after a powerlifting meet. It’s something experience has taught me. That week after a meet, I feel like I have been in a car wreck. The next week I try to get to … Continue reading Kaizen: Training Log, The 2022 Plan
I have competed off an on in powerlifting for, ahem, nearly 30 years nows. As best as I can remember, my first actual meet (not one of those high school power meets) was 1993ish. But for the past decade or … Continue reading Back On The Platform: My Seemingly Annual Powerlifting Meet
