Last 3 sessions.....need to upload videos so you don't get bored reading....

Saturday-
30 Mins Workout (foam rolled prior to this session for approx. 45 mins while watching track n field on NBC)

A1. Cossack Squats - 2 sets x 15
A2. Push Ups - 1 set x 35 reps, 1 set x 30
A3. Body Rows - 1 set x 25 reps, 1 set x 20

B1. DB Ext ( sub for pushdowns) - 30lbs x 20 per arm x 2 set
B2. DB Curls - 30lbs x 15 per arm x 2 sets
B3. Rear Delt Raise - 30lbs x 15 reps x 2 sets

C1. Leg Raises- 2 sets x 20 reps
C2. DB Side Bends- 65lbs x 15 reps x 2 sets

*Didn't go crazy with the weights or "try to be a hero" but this still kicked my ass. READY FOR EVENTS SUNDAY!

Sunday Events with Joe Doran, JonC, Adrian
I'm now calling my warm-up the 'Foley 25' ...... that's how many maneuvers I must do and roughly the number of minutes it takes
Anyways........

DE Log- 180 x 3, 195 x 3 reps x 4 sets *Joe the Olympic lifter is always there helping with this, I have some coordination issues but by the end of this session it kept getting faster and technique was a litle more crisp. He's helped me use a jerk for a smooth 270 log single last spring......now he trains with us full-time so I'm expecting big numbers in the off-season.

Rack Pulls- 15"
worked up to 405 x 5, 445 x 5 * both beltless...not sure what my PR's are at this height.....will have to look back i training logs.

Farmers Walk- decided to do 60 ft straight shots, had to work up to 2 work sets
260lbs x 60ft
290lbs x 60 ft
* Grip was solid and I actually have started to kinda move quickly. As soon as they finishing paving the road I will bump it up to 100ft

Atlas Stones to 56"
255 x 3 (2 one motions in there), 300 x 3, 255 x 3 x 3 sets with some more one motions in there. More practice with stones = quick gains

I honestly can't say enough about how my training has been improved and gone into a different direction.



Tuesday Morning @ home in my Garage

Warm Up - "The Foley 25"

DL-
265 x 5 - Easy
305 x 5 - Not difficult
345 x 10 beltless reps for a PR! *last time I did this exact weight I hit 5 reps.

Incline Bench-
185 x 5 - Easy
215 x 5 - No issues or real strain
245 x 11 reps for a PR!

Zercher Squat-
135 x 12 reps x 3 sets

DB Rows-
75lbs x 15 reps x 3 sets

Hip Thrusts (sub for pullthroughs)
2 sets x 20 reps

Weighted Sit-Ups-
+10lbs x 17 reps
+15lbs x 12 reps

I felt smashed from the events session on Sunday. My lower back and traps were quite sore but I still managed PR's in the deadlift. I am fueling my body with the right foods now and along with this training it's doing wonders.