Tom Simon’s Log

Warm-up

Bench Press

• 135 x 12
• 225 x 10
• 315 x 5
• 345 x 3
• 345 x 3
• 345 x 3
• 345 x 4
• 315 x 6

Circus DB Push Press Practice

• 80 x 3R/3L
• 100 x 3R/3L
• 120 x 3R/3L (barely got 2nd and 3rd reps on left

SSB Good Morning (one minute rest)

• bar x 8
• 155 x 8
• 245 x 6
• 245 x 6
• 246 x 6
• 245 x 6
• 245 x 6

Body Weight = 250.4 pounds

Warm-up

Squat, 5×5, 3 minute rest

• 135 x 12
• 225 x 10
• 315 x 8
• 395 x 5 - add belt
• 395 x 5
• 395 x 5
• 295 x 5
• 395 x 5

Neutral Grip Military Press, wide grip

• 95 x 12
• 135 x 10
• 185 x 5
• 185 x 5
• 185 x 5
• 185 x 6

DB Row

• 150 x 8R/8L
• 150 x 8R/8L
• 150 x 8R/8L
• 150 x 8R/8L
• 150 x 8R/8L

Body Weight = 249.2 pounds

Warm-up

Yoke Walk

• 230 x 80 ft. x 2
• 340 x 80 ft. x 2
• 450 x 80 ft. x 2
• 560 x 80 ft. x 1
• 600 x 80 ft. x 1

Circus DB

• 80 x 5R/5L - strict press
• 100 x 5R/5L - push press
• 120 x 1R
• 120 x 3L

Stone Over Bar

• 9 @ 220 pounds in 1 minute
• 4-1/2 @ 265 pounds (no time)
• 1 @300 (touched bar, not over)

I had a great time a Raw Unity 5.  It was an honor to work the platform for so many world class lifters.  Sure we had a few issues and they were primarily due to the inexperience of some of the spotters.  Some of the slow downs were intentional to give the competitors a bit more rest between attempts.  Overall I give it a B minus.  Everything was there and in place but there was certainly room for improvement.

Anyway, back to training.  I figured I would just jump back in with a normal Wednesday and will resume the 5×5 squats on Monday (stepping the weight back to 395 or 400 depending on how I feel).

Warm-up

Circus Dumbbell Strict Press

• 80 x 5R/5L
• 100 x 4R/4L
• 100 x 5R/5L
• 100 x 5R/5L
• 100 x 6Rx/6L

Bench Press with Neutral Grip Bar, Wide Grips

• 135 x 12
• 225 x 10
• 275 x 8
• 315 x 4
• 315 x 4
• 315 x 4

Giant Set

Zercher Squat >>> Pull-up >>> Incline Curl >>> Lateral Raise >>> Rest 90 sec

• 145 x 6 >>> 25 x 6  >>> 20 x 10 >>> 20 x 8
• 235 x 6 >>> 50 x 5  >>> 30 x 10 >>> 20 x 8
• 235 x 6 >>> 35 x 3  >>> 30 x 9  >>> 20 x 8
• 235 x 6 >>> bw x 4  >>> 30 x 8 >>> 20 x 8

Body Weight = 249.0 pounds

Warm-up

Circus DB Push Press - still working on timing and emphasis second dip

• 80 x 5R
• 80 x 5L
• 100 x 5R
• 100 x 5L
• 120 x 3R
• 120 x 3L
• 120 x 3R
• 120 x 3L

Frame DL

• 270 x 8
• 450 x 8
• 550 x 6 - add belt
• 670 x 4 - add straps
• 670 x 5
• 670 x 5

Giant Set:  Bench Press >>> Chin-ups >>> Back Raise >>> rest 2 minutes

• 135 x 12 >>> bw x 6 >>> bw x 8
• 225 x 10 >>> 35 x 6 >>> bw x 8
• 275 x 8 >>> 60 x 5 >>> bw x 8
• 275 x 7 >>> 60 x 5 >>> bw x 8
• 275 x 6 >>> 60 x 5 >>> bw x 8

Body Weight = 251.0 pounds

Warm-up

Squat - 5×5, 3 minutes rest between sets

• 135 x 12
• 225 x 10
• 315 x 10
• 410 x 5 - add belt
• 410 x 5
• 410 x 5
• 410 x 5
• 410 x 5

Neutral Grip Military Press - wide grips

• 95 x 12
• 135 x 10
• 190 x 5
• 190 x 4
• 185 x 4
• 145 x 8

Low Cable Row - straight fat handle, overhand grip

• 180 x 12
• 230 x 12
• 270 x 12
• 290 x 10
• 290 x 10
• 290 x 10

SSB Good Mornings - one minute rest

• 155 x 6
• 205 x 6
• 205 x 6
• 205 x 6
• 205 x 6

Ab Pull-down - one minute rest

• 100 x 12
• 100 x 12
• 100 x 12
• 100 x 12

Body Weight = 250. 6 pounds

Warm-up

Circus DB - technique work, all push press

• 80 x 5R
• 80 x 5L
• 100 x 5R
• 100 x 5L
• 120 x 3R
• 120 x 3L
• 120 x 4R
• 120 x 3L - getting a little better, emphasizing the pause after the second dip seems to help me.

Frame DL

• 270 x 8
• 450 x 8
• 550 x 6 - add belt
• 630 x 5 - add straps
• 670 x 5
• 670 x 5

Bench Press

• 135 x 12
• 225 x 10
• 315 x 5
• 325 x 6
• 325 x 6

Chin-ups

• 55 x 6
• 55 x 6
• 55 x 6
• 55 x 6

Body Weight = 251.6 pounds

Warm-ups

Squat, 5×5, 3 minute rest

• 135 x 12
• 225 x 10
• 315 x 8
• 405 x 5 - add belt
• 405 x 5
• 405 x 5
• 405 x 5
• 405 x 5

Neutral Grip Bar Military Press (wide grips)

• 95 x 12
• 135 x 10
• 190 x 5
• 190 x 5
• 190 x 4

DB Row

• 150 x 8R/8L
• 150 x 8R/8L
• 150 x 8R/8L
• 150 x 8R/8L

Busy next couple of weeks so I will only be training Tuesday and Thursday this week and next.  Unfortunately I will not be able to do any event training.

Body Weight = 252.8 pounds

Warm-ups

Tire Flips

• 400 x 10
• 600 x 10
• 600 x 10

Yoke Walk

• 230 x 160 feet
• 340 x 160 feet
• 450 x 160 feet
• 560 x 80 feet @ 16.7 seconds
• 560 x 80 feet @ 17.4 seconds

Farmers Walk/Sandbag Carry Medley (50 feet each way)

• 135/hand x 100 feet
• 245/hand/200 pound sandbag @ 23.5 seconds
• 245/hand/200 pound sandbag @ 21.1 seconds
• 300 pound sandbag (from 14 inch platform) x 50 feet
• 300 pound sandbag (from ground) x 50 feet

I was planning on working the circus DB but was running out of time so I went straight to:

Frame DL

• 300 x 8
• 520 x 5
• 610 x 5
• 655 x 5
• 655 x 5

Warm-up

Bench Press

• 135 x 12
• 225 x 10
• 315 x 5
• 350 x 3 - felt easy
• 350 x 3
• 350 x 3
• 350 x 3
• 315 x 6

Circus DB Strict Press

• 80 x 5 R
• 80 x 5 L
• 100 x 5 R
• 100 x 5 L
• 100 x 5 R
• 100 x 5 L
• 100 x 5 R
• 100 x 5 L
• 120 x 1 R - push press, missed two reps
• 120 x 2 L - push press, missed one rep

Bent Over Row

• 135 x 12
• 225 x 10
• 315 x 8 - add straps
• 315 x 8
• 315 x 8

Load Pin/Stone Squats

• 200 x 5
• 245 x 4
• 245 x 5
• 245 x 5
• 245 x 5

Body Weight = 254.2 pounds of pure awesomeness