Back On The Blog - Two Workouts

I am back on the blog wagon... so many things have been on my mind.  So many things in life had me occupied which were more important.  I will touch on that at a later date but here is my latest two workouts...

Saturday Morning at CROSSFIT TRENT -
6AM

Log Press -
160 x 5 x 2 sets
210 x 3 x 2 sets
260 x 5
280 x 3
290 x 2  *Rep PR!!
260 x 4 x 2 sets
210 x 6 strict

Farmer's Walk-
150 x 80ft with turn at 40ft
150 x 80ft with turn at 40ft
200 x 80ft with turn at 40ft
250 x 40ft x 2 sets
270 x 40ft

Pull Ups-
4
4
3
3

*Not much grip left after Farmer's

160lbs LOG Clean and Press... Crossfit Inspired GRACE!!!

30 reps and finished in 4:29 mins.  This will be one of my conditioning tests every 4-6 weeks.

Tuesday @ Home in Garage

Standard foam roll and mobility work for warm up

20 Rep Squats using a Safety Squat Bar

150 x 8

150 x 7

*240lbs x 20 reps beltless!

I started low but it wasn't easy with this bar.  with go a full six week cycle of this adding 5lbs per workout twice a week  End of 6 weeks should mean I can get 300 x 20 with the SSB.

Rack Pulls (double overhand grip and beltless)

135 x 5

225 x 3

315 x 3

405 x 3 deadstop reps

405 x 3 touch n go

*used straps last two sets to maintain double over grip

A1. 100lbs Sandbag Carry (on shoulders) - 600ft, 600ft, 600ft

A2. Push Ups - 15, 15, 15

B1. Slingshot Push Ups - 25, 25

B2. Hammer Curls - 30lbs x 20, 20 per arm

Band PullAparts and Face Pulls for high reps afterwards.

I have really changed my training up lately.  I am down to two strength sessions per week but also include, yoga, mile running, Brazilian Jiu Jitsu and soon wrestling into the mix.    It's working for me so let's go with it.

I'm having fun and my conditioning is improving quickly!

Military Pressing and Some OLYMPIC Action!

Hey Everybody! (response: Hey Dr, Nick!)

If you are a Simpson's fan then you'd understand the opening comment.  If not then you are missing out!

Last weekend was the World's Natural Strongman Federation USA Grand Prix 2013 in Bridgeport West Virginia.  I will have a full contest write up shortly, just waiting on some of the comp footage.

Long story short... I placed 5th out of 11 athletes from Canada and the USA and qualified to compete in Hungary at the Laszlo Classic in December!!!!

So pumped considering I am hosting a WNSF show here at home on Oct 5th!!   WNSF is my home.

Anyways, here are my two workouts after West Virginia.

Thursday @ Home   8:30pm

Foam Roll, Mobility Work

Military Press (neutral grip bar)
bar x 15 x 2 sets
170 x 3 x 2 sets
185 x 5
200 x 5
210 x 9   **PR!

Strict Circus Dumbell
75lbs x 5 x 3 sets per arm

Overhead Lockouts
210 x 8 x 4 sets

Dumbell Extensions
30lbs x 15 x 3 sets

Green Band Full Contact Twists
20 reps x 3 sets

Frog Kicks (off bench)
20 x 2 sets



Saturday at Crossfit Trent  7:30am

Foam Roll, Mobility work

Snatch
95 x 3 x 8 sets
135 x 1 x 2 sets
*working on form was tough

Cleans (with squat)
135 x 3
175 x 2
205 x 2
205 x 1 x 4 sets (full bottom squat with each clean rep)

Deadlifts (5/3/1)
275 x 2 x 2 sets
315 x 5
365 x 2
**All sets were using a double over grip
405 x 5
425 x 5
455 x 5
**My back and legs were exhausted after all this posterior work! It made my last set of deads hard work.

The fire burns again!  Self belief is an amazing thing.

RECHARGED!

Hey Folks!

I always get pumped up to get blogging my workouts and experiences but there comes a time when I fall off on my promise to myself.  Why? Life gets fucked.

My last blog had me dedicating my next Strongman competition with the World's Natural Strongman Federation to my father-in-law.  Read my last blog and you will understand why.   After I made that post I hit training events again with a determination like never before.  I was zoned in.

Super Yoke, Monster Dumbell pressing, Husafell Stone etc...  PLUS transport pulling in prep for a HUUUUUUGE Strongman comp I am promoting in my neck of the woods.  That will be in October by the way.  Details are being planned as we speak...

Something happened though... after Pop got out of the hospital and came home it was different.  I was losing the drive to practice the events and just started fitting my workouts in when I could.    In my spare time or on days off, all I wanted to do was hang out with my father-in-law.   When I would hit my "gym" workouts then I would smash it but when it came to events training my head wasn't into it.  I knew how important those sessions were but dedicated #StrongmanSundays were fit into Thursdays or even broke up over a couple workouts in the week.

I had the support of my boys Ian, Adrian, Jon C, J-Howw, Joe Doran, Austyn and Collin.  I just wanted to hang with Pop.  When I wasn't around him I just needed to hear his voice on the phone saying that he had a 'good' day or see it for myself in person.  

The WNSF show in Maryland that was supposed to happen this weekend fell through.   Now what?  Well, the US promoter bailed but the World's Natural guys scrambled to put something together.  I now will be road trippin' down on Aug 9th to Bridgeport West Virginia!  

I also just got back from a cottage on Weslemkoon Lake (2+ hour drive from my house) this weekend.    We went with the whole family and enjoyed it so much.  Although I am doing a little more cardio and watching my diet (trimming down for overall health reasons) I enjoyed whatever was put in front of me the last two days.  YOLO?

It has been a long haul since Pop had his brain surgery and his radiation treatments.  We are all exhausted  but especially Nan & Pop.  It was amazing to see them laugh and actually enjoy life for a change.  We were on an amazing lake in a beautiful cottage.  Pop has made so much progress and even got to fish a little.

One of the highlights for me this weekend was drinking a pot of coffee with him this morning while talking and looking out at the lake.  It was a shock when I went inside for a pee and saw that it was noon!! Four hours of coffee and having a "Big Boy and Pop" talk.  Loved it.

After seeing how great of a time everyone had, it feels ok to relax a bit.   The batteries have been recharged so to speak.  So it looks as if I must bust my ass before I deload into the WNSF West Virginia show!!!
I say this again... time to start blogging again!!

Events tomorrow!

Let's Start Posting F'N Workouts Again! From June 6th, 2012

On July 27th I will be competing for the World's Natural Strongman Federation again in a Team Canada vs Team USA show!   It will be held in Columbia Maryland, USA and I couldn't be happier.   Walking away from the sport didn't last too long but I still am sporting the new attitude.  I am where I need to be mentally... FINALLY!!

Anyways...   here is my workout from June 6th.

Warm Up- 30 mins of PVC rolling, LAX ball, Mobility work, physio rehab shit for left shoulder impingement

Front Squats- beltless
135 x 4 x 2 sets
225 x 3 x 2 sets
275 x 3
300 x 8    *was supposed to hit 6 but forgot and drilled eight
*Felt awesome with lots of power

Slingshot Bench Press-
135 x 8
225 x 12
275 x 8 x 3 sets
*Nothing too crazy, just jacking up the tri's for a big overhead press!

A1. Barbell Rows (underhand) - 135 x 12, 225 x 8, 10, 10
A2. Face Pulls (green Rogue short bands off Yoke) - 12, 12, 12

B1. Landmines - +25lbs x 26, 26, 26
B2. Hammer Curls - 30lbs x 20, 20, 20


Great workout in my garage!  Time to rep Canada baby!!

I am dedicating my performance on July 27th to my father-in-law Steve "Pop" Keech.  He recently underwent surgery to remove a brain tumor which was successful but he was admitted into ICU after complications with excessive swelling.  He just got out of ICU into a semi-private room this afternoon and now the journey continues with radiation and chemo.  He is really showing me how to be a strong man.

Keep it up Pop!