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Post by Beau Clark on Jul 23, 2007 14:04:33 GMT -5
Man its been a bad 3 days , had the gut flue lost about 8 lbs in 3 days, anyway here is my training for today. 23 july 2007 Sumo d/l big differance than my reg lift about 150lb differance 135x3, 185x3, 225x3, 275x3, 315x3, 385x1, 405x1x2 sets OVERHEAD SQUAT WITH ALONG PAUSE AT BOTTEM 135X5, 135X3X4 SETS HACK SQUAT 135X5X3 SETS ROM D/L 255X8X3 SETS B/B CURL 115X7 ABB WORK
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Post by dopar66 on Jul 23, 2007 14:28:17 GMT -5
It pains me to read your workout. On top of the flu, you do sumo deadlifts AND overhead squats! You are an inspiration already, but THEN I read about the Romanian deadlifts!
You RULE! Man, with guys like you in our armed forces, I feel safe!
God Bless!
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Post by Beau Clark on Jul 30, 2007 17:20:48 GMT -5
PAST TRAINING DAYS
13 JULY 2007 HEAVY SANDBAG BEARHUG CARRYS 140 LBS X 4 SETS OF 224 FEET 1 MILE JOG 8 MIN 30 SECS
15 JULY 2007 BOTTEM POSITION SQUATS AT PARALLEL 135X3, 185X3, 225X3, 305X1, 315X1X3 SETS REG SQAUT 315X5X2 SETS LEGS ARE TOAST ROM D/L 275X8X3 SETS SNATCH 135X3X3 SETS B/B CURL 105X10, 115X4 ABB WORK
16 July 2007 2 mile jog in 100 degree heat, what the h@#$ was I thinking.
17 July 2007 bottem position bench warm ups 135x3, 185x3, 225x3 bottem position bench 315x1x2 sets, Reg Bench 275x5, 275x4 Weighted dips 25lbs x10x3 sets b/b row 225x5x2 sets Wide grip pull downs 140x5, 160x5x2 sets hang snatch 95x3x3 sets snatch pulls 95x3x5 sets
26 july 2007 DECLINE BENCH 135X10, 185X5, 225X5, 270X5, 250X5 2 SEC PAUSED REPS ONE ARM D/B BENCH EACH ARM 50X10, 70X5, 85X10X2 SETS DIPS 45LB + BODY X8X2 SETS PULL UPS 3 SETS 3 REPS ADD 10LBS 2 SETS 3 REPS B/B ROW 225X5, 235X5 INVERTED ROW B/WX10, +25LBX10 REPS, +35LBSX10 REPS SEATED FACE PULLS 90X20, 120X15
27 JULY 2007 WARMED UP WITH FRONT SQUATS CLEAN AND JERK 205X1, 215X1X3 SETS STANDING SHOULDER PRESS 135X5, 155X3X2 SETS REAR DELTS MACHINE 150X10X3 SETS SIDE DELT MACHINE 90X10X3 SETS B/B SHRUGS 275X5, 275X3X2 SETS PALMS FACING IN PULL UPS 3 SETS REPS HAMMER CURL 50X10X1 SET
30 JULY 2007 10 MIN TREADMILL WARM UP SUMO D/L 135X3, 225X3, 315X3, 415X1X2 SETS, OVER HEAD SQUAT 135X10X3 SETS HACK SQUAT 145X8X2 SETS ROM D/L 225X10X2 SETS ABB WORK HANGING LEG RAISE 3 SETS 12 REPS LYING WIND SHEILD WIPERS HOLDING 135LBS 3 SETS 12 REPS WEIGHTED SIT UPS 1 SET 20 REPS , 1 SETS 12 REPS
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Post by dopar66 on Jul 31, 2007 8:15:12 GMT -5
Okay, Sarge, a coupla quick notes: An 8:30 mile is NOT a jog, that would be a PR...... 140# sandbag carries is brutal. GREAT squatting, those bottoms are nasty. Toast is a mild comparison...... PAUSED declines? ?? Good GRIEF! There's more where that came from, your workouts ALWAYS amaze me! You are not human, you are a MACHINE! God Bless!
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Post by Beau Clark on Jul 31, 2007 16:03:08 GMT -5
Thanks dopar66 i kinda of twiked my lower back yesterday so its a littel sore, nothing ICYHOT cant fix
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Post by dopar66 on Aug 1, 2007 7:42:27 GMT -5
I hear ya! Take good care of it, a little ice won't hurt a thing either! We gotta keep you healthy, reading your log is my biggest source of cardio!
:')
God Bless.
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Post by chancey on Aug 1, 2007 11:21:36 GMT -5
Lifting looks awesome scorpion. I really like your exercise selections. keep up the great work.
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Post by Beau Clark on Aug 3, 2007 15:59:32 GMT -5
PAST WEEK TRAINING
30 JULY 2007 10 MIN TREADMILL WARM UP SUMO D/L 135X3, 225X3, 315X3, 415X1X2 SETS, OVER HEAD SQUAT 135X10X3 SETS HACK SQUAT 145X8X2 SETS ROM D/L 225X10X2 SETS ABB WORK HANGING LEG RAISE 3 SETS 12 REPS LYING WIND SHEILD WIPERS HOLDING 135LBS 3 SETS 12 REPS WEIGHTED SIT UPS 1 SET 20 REPS , 1 SETS 12 REPS
31 july 2007 2.6 MILE JOG
1 AUG 2007 DECLINE BENCH 2 SEC PAUSED REPS 275X3, 290X3 300X2 ONE ARM INCLINE BENCH 70X8 EACH ARM, 80X8 EACH ARM D/B FLYS 2 SETS 10 REPS 25LBS WEIGHTED DIPS B/W+45LBSX8 REPS, +55LBSX5 REPS, +65LBSX3 REPS GIRONDA STERNUM CHINS 4 SETS 3 REPS INVERTED ROWS 3 SETS 5 REPS LOW PULLY ROWS TO NECK 30X10, 50X10X2 SETS C/G T-BAR ROW 135X8X3 SETS 45%HYPER EXTEN 3 SETS 20 REPS +10LBS LYING STATIC LEG HOLDS 2 SETS 30 SECS
2 aug 2007 HEAVY SANDBAG CARRYS 4 SETS 120 FEET BEAR HUG CARRY HIGH ON THE CHEST SPRINTS 4 SETS 120 FEET OVER HEAD CARRY SPRINTS 140 LB BAG USED IN THE BEAR HUGS AND OVER HEAD CARRY
3 AUG 2007 CLEAN AND JERK 225X1X4 SETS SNATCH 145X3X2 SETS ONE ARMED D/B SHOULDER PRESS 60X8 EACH ARM, 70X8 EACH ARM MACHINE REAR DELTS 160X10, 165X9 MACHINE SIDE DELTS 100X10, 110,5 OVER HEAD B/B SHRUGS 135X10X2 SETS REV GRIP B/B CURLS 45X10, 75X3, 115X3
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Post by Beau Clark on Aug 11, 2007 9:59:49 GMT -5
Here is some more training, going to do my first meet when i get to columbia SC next month.
5 AUG 2007 REP BENCH 245X10 SPEED BENCH 135+DBL M/M X8 SETS 3 REPS 3 DIFFRENT GRIPS 3B C/G BENCH 275X5X3 SETS SEATED FACE PULLS 100X20, 120X15, 140X15X2 SETS C/G PALMS FACING EACH OTHER T-BAR ROWS 135X8, 145X8X2 SETS TRI PUSH DOWNS 100X10X3 SETS HAMMER CURLS 3 SETS 5 REPS 60LB D/B
6 AUG 2007 REP BOX SQUAT BELOW PARALLEL 135X3, 225X3, 315X10 WITH PAUSE SPPED BOX SQUAT + DBL M/M BANDS 165X2X6 SETS ROM D/L 225X8X5 SETS 45 DEGREE BACK RAISE WITH A LEG CURL AT TOP 25LBS X15 REPS, 25LBS X10REPSX2 SETS ABB WORK D/B SNATCH 40LB EACH HAND X8X2 SETS
7 AUG 2007 50% MAX SPRINT 40 YARDS 4 SPRINTS HEAVY BEAR HUG SANDBAG CARRYS HIGH ON CHEST 4 CARRYS 40 YARDS EACH CARRY 1 MIN REST INBETWEEN CARRYS 70% OF MAX SPRINT 4 SPRINTS 40 YARDS EACH
8 AUG 2007 FLOOR PRESS 135X5, 185X5, 225X3, 275X1, 295X1, 305X0, 300X0, 265X3 GIRONDA STERNUM CHINS 4 SETS 3 REPS UPRIGHT ROWS 65X10, 75X8X3 SETS D/B TATE PRESS 30X8X5 SETS FRONT DELT RAISE LIGHT HAMMER GRIP 20X8X4 SETS SIDE DELT RAISE 20X8X4 SETS REAR DELT RAISE 20X8X4 SETS
9 AUG 2007 30 MINS ELIP MACHINE
10 AUG 2007 ME SQUAT BARX20, 135X10, 225X5, 315X1, 365X1X3 SETS 45 DEGREE BACK AND HAM RAISE 4 SETS 12 REPS LEG EXTEN 200X8X4 SETS DONKY CALVE RAISE 270X20X3 REPS ABB ROLER 3 SETS 10 REPS WITH PAUSE AND HOLD AT BOTTEM HANGING LEG RAISE 3 SETS 30 REPS D/B SIDE RAISE
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Post by chancey on Aug 11, 2007 18:37:33 GMT -5
I always enjoy your log scorpion. As usual freaky volume. I can't wait to see you do your first meet. With the muscular endurance you have you got strongman written all over you. Keep up the great work.
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Post by Beau Clark on Aug 12, 2007 14:03:56 GMT -5
Thanks chancey
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Post by dopar66 on Aug 13, 2007 7:53:59 GMT -5
Box squats 315x10 with pause? 275x5x3 CGBP??? Your workouts in general? ? You sir get the Dew of the Week award for intensity! Your meet, will it be a bench meet, push/pull, or full power? I can hardly wait to see your results! I doubt fatigue will be a factor considering your incredible training. God Bless!
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Post by Beau Clark on Aug 13, 2007 20:15:04 GMT -5
Dont know yet still got to get some more info
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Post by Beau Clark on Aug 20, 2007 12:45:30 GMT -5
Found my Holy Grail at the South Carolina barbaell club in Columbia Sc this past week end. I will moving there in about 2-3 weeks.
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Post by Beau Clark on Aug 25, 2007 13:24:43 GMT -5
Had my wisdom teeth pulled on friday 24th so im taking it easy for a couple of days
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Post by chancey on Aug 25, 2007 19:52:43 GMT -5
Enjoy the Ice Cream!
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Post by Beau Clark on Aug 26, 2007 12:47:19 GMT -5
dont worry i am
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Post by Beau Clark on Aug 27, 2007 17:07:35 GMT -5
Got back into the gym today, jaws a little sore due to the wisdom teeth being pulled. Just a little week in the lifts but it will come back
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Post by Beau Clark on Sept 1, 2007 18:37:17 GMT -5
PAST WEEK TRAINIING
27 aug 2007 BENCH 270X3X3 SETS PULL UPS 3 SETS 3 REPS TRI PUSH DOWNS 130X5, 90X10X2 SETS D/B ROWS 70X10, 80X10X2 SETS ELBOWS OUT TRI EXTEN 25X10, 35X10X2 SETS D/B HAMMER CURLS 60X5X3 SETS 6 15 SEC 100YRD SPRINTS
28 AUG 2007 20 MIN WALK WITH 50 SANDBAG
29 AUG 2007 WARM UPS RACK D/L PULLS 405X3X3 SETS BOX SQUATS 315X10 GLUT HAM RAISE 3 SETS 12 REPS 45 DEGREE 25LBS+B/W X10 REPS3 SETS LEG EXT 210X10X3 SETS CALVE RAISE 135X10X3 SETS BACK EXT 130X10X3 SETS ABB WORK CABLE PULL DOWNS 100X15X3 SETS SIDE BENDS 60X15X3 SETS FLUTER KICKS 3 30 SEC SESIONS
31 AUG 2007 OLY CLEAN 135X3X3 SETS, 155X3X3 SETS HANG CLEANS 95X3X3 SETS, 115X3X3 SETS STANDING SHOULDER PRESS 155X3X3 SETS JM PRESS 95X3X3 SETS, 115X3X3 SETS DB SIDE DELT RAISE 35X8X3 SETS WIDE GRIP HIGH PULLS TO THE NECK 130X15X3 SETS UPRIGHT ROWS 75X8X3 SETS 1 SET OF 5 PULL UPS STRECHING
1 sept 2007 STRONGMAN TRAINING WARMED UP WITH SQUATS 135X5, 225X3, 315X3 TIRE FLIP 3 SETS OF 10 FLIPS FARMERS CARRY 120LBS EACH HAND 30 YARDS 3 SETS WRIST ROLLS HAND GRIPS 2 SETS 5 REPS PULL UPS
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Post by rockman181 on Sept 4, 2007 18:51:21 GMT -5
Those are some grueling workouts! Very nice.
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Post by Beau Clark on Sept 7, 2007 14:29:03 GMT -5
Got to work out at south carolina barbell this week, This is where i will be training for now on starting the 14th sept. Will start training more strongman work during the week.
Love the prowler and tire flips got to figure out a way to be able to lower atlas stones with out busting them on the concret.
2 sept 2007 3 MILES 1:30 WALK :30 SEC SPRINT
3 sept 2007 BENCH (CHAINS 30LB EACH SIDE) 135X5, 185X5, 225X3 ADDED CHAINS 195+CHAINX3 REPS, 225+CHAINSX3 REPSX 3 SETS PIN LOCK OUTS ABOUT 6-8 INCH TRAVEL 315X3, 335X3, 365X3 REG BECH NO CHAINS 250X5 K/B FLOOR EXTEN 14KGX10X2 SETS 16KGX10X3 SETS BENCH GRIP B/B ROWS TO UPPER ABBS LOWER CHEST 135X5, 175X5X3 SETS WIDE GRIP PULL DOWNS 170X10X3 SETS HAMMER CURLS 65X5X2 SETS PROWLER SPRINTS 22LBSX6 200 FEET SPRINTS
ME LOWER SQUAT WARM UPS 135X3, 225X3, 315X2 PIN PULL FROM BOTTEM OF KNEE 365X1, 405X1, 475X1X3 SETS GLUTE HAM RAISE 3 SETS 10 REPS REV HYP 3 SETS 15 REPS WITH 270LBS ABB WORK DECLINE SIT UPS 3 SETS 20 REPS WITH 16KG KETTEL BELL IN EACH HAND STANDING ABB PULL DOWNS 60X15X2 SETS
7 SEPT 2007 OLY CLEAN 135X3, 165X3, 185X3X3 SETS HANG CLEAN AND PRESS 135X10X1, 145X10X2 SETS J-M PRESS 135X8X3 SETS REAR DELT MACHINE 130X8X3 SETS SIDE DELT RAISE MACHINE 70X10, 90X8X3 SETS B/B SHRUGS 2 SETS 5 REPS 295 D/B SRUGS 3 SETS 10 REPS 100s 5 200 FEET SPRINTS 1 SETS 8 REV GRIP PULL UPS
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Post by chancey on Sept 7, 2007 19:49:56 GMT -5
Rubber mats for them stones. Awesome all around display of strength and endurance. That strongman training is great for the core not that you need much help.
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Post by Beau Clark on Sept 8, 2007 14:34:05 GMT -5
Thanks chancey , I need to find me soom rubber mats
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Post by lysimacus on Sept 8, 2007 17:52:18 GMT -5
That is some serious work your doing.
I get my mats at Southern States for around $35.00. They are 4'x6'x3/4" and will stand up to lots of abuse. You can cut them with a circular saw.
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Post by Beau Clark on Sept 9, 2007 6:44:17 GMT -5
that will work thanks
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