Tom Simon's Log

It’s Deadlift Day

Tom — Fri, 18 May 2012 20:04:08 +0000

Warm-up

Deadlift

225 x 8
315 x 6
405 x 5
495 x 5 - add belt
545 x 3
535 x 3
535 x 2

Circus DB

80 x 5R/5L
90 x 5R/5L
100 x 5R/5L
100 x 5R/5L
100 x 5R/5L

Pull-ups

50 x 6
50 x 6
50 x 5
50 x 5
50 x 5

Body Weight = 248.2 pounds

First try with the log

Tom — Wed, 16 May 2012 23:48:51 +0000

Warm-up

Log Clean and Press (3 presses per clean)

85 x 3
135 x 3
135 x 3
135 x 3
185 x 2
185 x 3
205 x 3
205 x 3
205 x 3 - sometimes when I held the heavier reps at lockout I would get a “weak kneed” feeling that ran from my ribs, through my abs right down my thighs to my knees. Very Freaky! (but kinds felt cool) Still Trying to learn the lift. Weight will come later.

Bench Press

135 x 15
225 x 12
315 x 5
315 x 5
315 x 5

Axle Hang Clean

95 x 5
135 x 5
185 x 3
185 x 3
185 x 3
185 x 3

Fat Boy Pull-ups - 60 seconds rest

bw x 12
bw x 10
bw x 10
bw x 10

Safety Bar Squats - 90 seconds rest

155 x 8
245 x 6
295 x 6
295 x 6
295 x 6
295 x 6

Body Weight = 248.8 pounds

Really, who does lunges anymore?

Tom — Mon, 14 May 2012 21:58:51 +0000

Warm-up

Squat, 3 minutes rest

135 x 15
225 x 12
315 x 8
410 x 5 - add belt
410 x 5
410 x 5
410 x 5
410 x 5

Neutral Grip Military Press wide grip

95 x 12
135 x 10
135 x 8
135 x 8 - still taking it easy on shoulder

Pull ups

bw x 10
bw x 9
bw x 8
bw x 6
bw x 6 - 39 total reps

Dynamic Lunges (alternating legs)

135 x 5 per leg
185 x 5 per leg
185 x 5 per leg
185 x 5 per leg
185 x 5 per leg

Body Weight = 246.8 pounds

Friday Stones

Tom — Fri, 11 May 2012 23:20:38 +0000

Warm-up

Stone over 48 inch bar

195 x 5 - one motion
220 x 5 - one motion
220 x 3 - one motion
265 x 5 - lap
265 x 3 - lap
265 x 3 - lap

Deadlift

245 x 8
335 x 6
425 x 5
515 x 3
525 x 3
515 x 3
515 x 3

Done - Resting shoulder.

Discovering I can’t clean

Tom — Wed, 09 May 2012 20:25:29 +0000

Warm-up

Bench, 3 minute rest

135 x 15
225 x 12
315 x 6
350 x 4
350 x 4
345 x 4
345 x 3 + 1 miss
295 x 6

Fat Bar/Axle Hang Clean

95 x 5
135 x 5
185 x 3
185 x 2
185 x 2
185 x 2
Not enough hip explosion, too much arms, not enough ducking under to catch the bar
Bonus: grip is failing on second rep

Incline DB Press

50s x 12
75s x 10
85s x 10
85s x 8
these aggravated my left shoulder

SSB Squat, 2 minutes rest

155 x 5
245 x 6
295 x 6
295 x 6
295 x 6

Body Weight = 249.8 pounds

Back to 5×5 Squats

Tom — Mon, 07 May 2012 23:15:24 +0000

Warm-up

Squat, 3 minute rest

135 x 15
225 x 12
315 x 10
405 x 5 - add belt
405 x 5
405 x 5
405 x 5
405 x 5

Push Press, Neutral Bar, Wide Grips -Technique Work

95 x 6
135 x 4
185 x 3
205 x 3
215 x 3
215 x 3

Giant Set

Dynamic Lunge >>> Low Cable Row >>> GHR >>> DB Side Raises >>> Rest

135 x 5/leg >>> 180 x 10 >>> BW x 4 >>> 20s x 10 >>> 90 sec
135 x 5/leg >>> 270 x 8 >>> BW x 4 >>> 25s x 10 >>> 90 sec
155 x 5/leg >>> 270 x 8 >>> BW x 5 >>> 25s x 10 >>> 90 sec
155 x 5/leg >>> 270 x 8 >>> BW x 6 >>> 25s x 10 >>> 90 sec
155 x 5/leg >>> 270 x 8 >>> BW x 8 >>> 25s x 10 >>> done

Body Weight = 249.4 pounds

Working the stones

Tom — Fri, 04 May 2012 22:13:58 +0000

Warm-up

Straight Leg DL

145 x 10
255 x 5
345 x 5

Stone Over 48 inch bar

190 x 5
220 x 5
240 x 5
265 x 4
265 x 2

Circus DB Strict Press

80 x 5 R/L
90 x 5 R/L
100 x 5 R/L
100 x 5 R/L

DB Row

150 x 6 R/L
150 x 6 R/L
150 x 6 R/L
150 x 6 R/L

Body Weight = 249.0 pounds

Huge Chin-ups!

Tom — Thu, 03 May 2012 13:34:42 +0000

Warm-up

Bench Press

135 x 15
225 x 12
315 x 6
345 x 4 - add wraps
345 x 4
345 x 4
345 x 4
295 x 7

Chin-ups

40 x 6
60 x 6
70 x 5
80 x 4
90 x 4
100 x 3 - watch video
70 x 4

Body Weight = 245.6 pounds

More Squatting

Tom — Mon, 30 Apr 2012 22:52:06 +0000

Warm-up

Squat, 3 minutes rest

135 x 15
225 x 12
315 x 8
400 x 6 - add belt
400 x 6
400 x 6
400 x 6

Video of squats: http://youtu.be/gXwEQP_qTck

Neutral Grip Military Press, wide grip

95 x 12
135 x 10
185 x 5
195 x 5
195 x 5
195 x 5

Low Cable Row, Fat Neutral Grip, 24 inches wide

180 x 15
230 x 12
270 x 10
270 x 9
270 x 9

Safety Squat Bar Good Morning, 1 minute rest

155 x 6
245 x 6
245 x 6
245 x 6
245 x 6

Body Weight = 247.2 pounds

More Bench Triples

Tom — Thu, 26 Apr 2012 02:37:14 +0000

Warm-up

Bench Press

135 x 15
225 x 12
315 x 6
365 x 3
360 x 3
360 x 3
350 x 3

Low Cable Row, Fat Neutral Grip Handle (24 inches)

90 x 15
180 x 12
240 x 12
270 x 10
270 x 10
270 x 10
270 x 10

Circuit/Giant Set

Back Ext. >> Dip >> Hanging Leg Raise >> Step-ups >> DB OH Press >> Rest

bw x 8 >> bw x 8 >> bw x 8 >> 100 x 4R/4L >> 40s x 10 >> 80 sec.
bw x 8 >> bw x 8 >> bw x 8 >> 100 x 4R/4L >> 40s x 10 >> 80 sec.
bw x 8 >> bw x 8 >> bw x 8 >> 100 x 4R/4L >> 40s x 10 >> 80 sec.
bw x 8 >> bw x 8 >> bw x 8 >> 100 x 4R/4L >> 40s x 10 >> 80 sec.
bw x 8 >> bw x 8 >> bw x 8 >> 100 x 4R/4L >> 40s x 10 >> 80 sec.

Body Weight = 245.0 pounds