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Ok...so I'm pretty anal about all of this. Sometimes, people don't believe me when I tell them that I go nuts if I don't prepare for my workouts days in advance...lol.
I wrote all of this down on paper on Thursday evening and typed it up and sent it out to everyone on Friday evening...for Sunday
My philosophy is...if you fail to plan...you plan to fail.
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Ok guys...last week of training for Lynn so we need to make sure that he is ready to go. Slowly but surely I plan to bring up the weights and/or the volume for training to help me get ready for Boston. I'll change a few things each week for sure, but we need to stick with a solid base and focus on our contest events a good bit.
Lifting at 2:15
Events at 3:15
Here is what I had in mind...
Sunday November 30th, 2003
GM Variation: up to a 1RM with mid bands (narrow stance, chain suspended)
I plan to go fairly heavy on these and I may stick with a 2-3 reps on my heaviest set if I can handle it.
Squat Variation: 405-495 x 1-5 reps
We went up to 405 last week and I plan to bring it up a little each week for at least an easy single if not a medium intensity 3-5 rep set. Nothing too hard, just a squat.
Events:
GHR’s: 1-2 sets of 5-10 reps
Rev Hypers: 1-2 sets of 5-10 reps
Abs: (optional)
Conan’s Wheel:
Clint: 735 x 3 sets, 465-545 x 1 set
Lynn: 375-555 x 1-2 sets OR Log Press up to 2nd attempt
I need to bring up my conditioning on the Conan's Wheel with the heavier weights. I don't think that it is going to help me much by doing lots of turns with lighter weights OR going extremely heavy for short runs either. I need to be able to do this event and have lots of gas left and feel more comfortable every single time I pick up the weight.
Lynn can do this event if he wants but I wouldn't put too much stress on it. If you haven't done the log and don't plan on doing it, I might use this day to work up to my 1st and 2nd light attempt on the log. Granted, I do feel that my log will be much harder than the on in St. Louis, but it might give you more of an idea what you really need to take on contest day. Confidence is YOUR key to having a good day at the contest. Making all three attempts is more important for you than hitting a big number.
Farmers Walk:
Clint: 345 x 100-125’ straight, 325 x 100-125’ straight
Lynn: 285 x 60-100’ with a turn, 235 x 100’ (turn every 25’)
I need to work on my straight shot distance with the weights now to make sure that what we have been doing with the turns has been paying off. I'll take the 345's x 100-125' on my first run which will be a PR if I pass 100'. I'll rest about 5 minutes then take 325's back for the same distance.
Lynn, I'd make the contest run and maybe even go for a 60' or 100' run instead of an 80' run so that there is no pressure in setting a PR on this event on Sunday. It is a good event for you, so let's maybe keep the confidence high by not worrying about doing it for 80' with the contest weight. What do you think? If you want, you can make one run for 100' and another for 60'. Both should be easy for you.
Super Yoke:
Clint: 800 x 50’ for time
Lynn: 800 x 50’ for time, 530-620 x 50’ for time
I'll take the 800 for 50' and time it. Lynn 'might' want to do the same. We will raise the shoulder bar up for Lynn which should make the pick up a lot easier.
Lynn, you need to take less warm-ups on this. You can take a down set but I'd suggest making a 50' run with 350, 530, then resting 5 minutes or more and taking 800. Don't over work your lower back this close to a contest.
Tire Drag:
350 x 50’ for time
350 x 50’ harness for time
This is our cardio event for the day. I'll work Saturday to get the rope, chain, and handles hooked up to the small tire so that we can drag it. I suspect that it will be VERY hard but I need it to be. I need to push myself HARD on an event just before I do the stones...EVERY Sunday. I need to come close to puking every week on an event to raise my work and cardio capacity up every week. I planned on doing one drag and one with my harness. I THINK that my harness will fit everyone. Lynn, if you have one you might want to bring it. We will see how it goes though.
If you want, we can also set up the power stair so that when we finish the drag we can have somewhere around 250-350 on it for 5 reps. Nothing super hard or super heavy, just something to introduce the power stairs back into our routine. We probably need to keep it in there every other week at the least. As January gets closer we can possibly set up something KILLER like a finger flip x 1, 550 tire x 5, 500 stair x 5, tire drag x max distance. I WILL puke...but I will be in better shape both mentally and physically too. SOMEONE MAKE ME DO THIS AT LEAST 4 TIMES BETWEEN NOW AND BOSTON!!!
Atlas Stones: 5 stone series to Platform, Two Tires, Tire only
Clint: 415 x 1 / 160, 185, 190, 230, 245 for time
Lynn: 230, 245, 265 to platform, 285, 310, 345 to barrel for time
230 to platform, 310, 365 to barrel for time
I might take a crack at the big stone. We will see though.
From there we need to work on lighter stones for time. I'll stick with the taller platform and work on speed. I might do 2 sets of the same stones to try and beat my time on the 2nd run. It could be fun. We might can set up a handicap for anyone else who does them with me...say 10 seconds difference? We can make a 1st run each, find the difference in time, and try to beat that in competition. I need someone to push me to go faster on the stones!!!!
Lynn just needs to get through the stones successful. Light is fine this week. We ALL know that you are strong enough to do all 5 stones with ease but you just need more speed. I think that the two runs that I've put up above will help you with that...AND your overall confidence on the stones.
Deadlift: (optional for Lynn)
500 x 5 x 2 sets, 2 minutes max rest between sets
Lynn, this is your choice. We probably should have done this last week to see how your body is going to respond to the deadlifts after all the other events. Nothing hard but 500 x 5 x 2 sets shouldn't be hard, even with only 2 minutes max rest between sets. Depends on how you feel though.
What are your thoughts guys??? I think that we have a good one planned with this and it can REALLY be exciting.
Who will and will NOT be here on Sunday??? PLEASE let me know ASAP!!!
I wrote all of this down on paper on Thursday evening and typed it up and sent it out to everyone on Friday evening...for Sunday
My philosophy is...if you fail to plan...you plan to fail.
--------------------------------------------------------------------------------
Ok guys...last week of training for Lynn so we need to make sure that he is ready to go. Slowly but surely I plan to bring up the weights and/or the volume for training to help me get ready for Boston. I'll change a few things each week for sure, but we need to stick with a solid base and focus on our contest events a good bit.
Lifting at 2:15
Events at 3:15
Here is what I had in mind...
Sunday November 30th, 2003
GM Variation: up to a 1RM with mid bands (narrow stance, chain suspended)
I plan to go fairly heavy on these and I may stick with a 2-3 reps on my heaviest set if I can handle it.
Squat Variation: 405-495 x 1-5 reps
We went up to 405 last week and I plan to bring it up a little each week for at least an easy single if not a medium intensity 3-5 rep set. Nothing too hard, just a squat.
Events:
GHR’s: 1-2 sets of 5-10 reps
Rev Hypers: 1-2 sets of 5-10 reps
Abs: (optional)
Conan’s Wheel:
Clint: 735 x 3 sets, 465-545 x 1 set
Lynn: 375-555 x 1-2 sets OR Log Press up to 2nd attempt
I need to bring up my conditioning on the Conan's Wheel with the heavier weights. I don't think that it is going to help me much by doing lots of turns with lighter weights OR going extremely heavy for short runs either. I need to be able to do this event and have lots of gas left and feel more comfortable every single time I pick up the weight.
Lynn can do this event if he wants but I wouldn't put too much stress on it. If you haven't done the log and don't plan on doing it, I might use this day to work up to my 1st and 2nd light attempt on the log. Granted, I do feel that my log will be much harder than the on in St. Louis, but it might give you more of an idea what you really need to take on contest day. Confidence is YOUR key to having a good day at the contest. Making all three attempts is more important for you than hitting a big number.
Farmers Walk:
Clint: 345 x 100-125’ straight, 325 x 100-125’ straight
Lynn: 285 x 60-100’ with a turn, 235 x 100’ (turn every 25’)
I need to work on my straight shot distance with the weights now to make sure that what we have been doing with the turns has been paying off. I'll take the 345's x 100-125' on my first run which will be a PR if I pass 100'. I'll rest about 5 minutes then take 325's back for the same distance.
Lynn, I'd make the contest run and maybe even go for a 60' or 100' run instead of an 80' run so that there is no pressure in setting a PR on this event on Sunday. It is a good event for you, so let's maybe keep the confidence high by not worrying about doing it for 80' with the contest weight. What do you think? If you want, you can make one run for 100' and another for 60'. Both should be easy for you.
Super Yoke:
Clint: 800 x 50’ for time
Lynn: 800 x 50’ for time, 530-620 x 50’ for time
I'll take the 800 for 50' and time it. Lynn 'might' want to do the same. We will raise the shoulder bar up for Lynn which should make the pick up a lot easier.
Lynn, you need to take less warm-ups on this. You can take a down set but I'd suggest making a 50' run with 350, 530, then resting 5 minutes or more and taking 800. Don't over work your lower back this close to a contest.
Tire Drag:
350 x 50’ for time
350 x 50’ harness for time
This is our cardio event for the day. I'll work Saturday to get the rope, chain, and handles hooked up to the small tire so that we can drag it. I suspect that it will be VERY hard but I need it to be. I need to push myself HARD on an event just before I do the stones...EVERY Sunday. I need to come close to puking every week on an event to raise my work and cardio capacity up every week. I planned on doing one drag and one with my harness. I THINK that my harness will fit everyone. Lynn, if you have one you might want to bring it. We will see how it goes though.
If you want, we can also set up the power stair so that when we finish the drag we can have somewhere around 250-350 on it for 5 reps. Nothing super hard or super heavy, just something to introduce the power stairs back into our routine. We probably need to keep it in there every other week at the least. As January gets closer we can possibly set up something KILLER like a finger flip x 1, 550 tire x 5, 500 stair x 5, tire drag x max distance. I WILL puke...but I will be in better shape both mentally and physically too. SOMEONE MAKE ME DO THIS AT LEAST 4 TIMES BETWEEN NOW AND BOSTON!!!
Atlas Stones: 5 stone series to Platform, Two Tires, Tire only
Clint: 415 x 1 / 160, 185, 190, 230, 245 for time
Lynn: 230, 245, 265 to platform, 285, 310, 345 to barrel for time
230 to platform, 310, 365 to barrel for time
I might take a crack at the big stone. We will see though.
From there we need to work on lighter stones for time. I'll stick with the taller platform and work on speed. I might do 2 sets of the same stones to try and beat my time on the 2nd run. It could be fun. We might can set up a handicap for anyone else who does them with me...say 10 seconds difference? We can make a 1st run each, find the difference in time, and try to beat that in competition. I need someone to push me to go faster on the stones!!!!
Lynn just needs to get through the stones successful. Light is fine this week. We ALL know that you are strong enough to do all 5 stones with ease but you just need more speed. I think that the two runs that I've put up above will help you with that...AND your overall confidence on the stones.
Deadlift: (optional for Lynn)
500 x 5 x 2 sets, 2 minutes max rest between sets
Lynn, this is your choice. We probably should have done this last week to see how your body is going to respond to the deadlifts after all the other events. Nothing hard but 500 x 5 x 2 sets shouldn't be hard, even with only 2 minutes max rest between sets. Depends on how you feel though.
What are your thoughts guys??? I think that we have a good one planned with this and it can REALLY be exciting.
Who will and will NOT be here on Sunday??? PLEASE let me know ASAP!!!
