PowR Rules

So, the people have been up in arms over my lack of blogging… I’d been battling a hernia for a little over a year and was forced to have surgery to repair abdominal protrusions in three areas. The surgery was last Thursday, one week ago. I’m still planning on Tough Mudder April 15th AND Motorcity’s Strongest Man on April 21st. I have no idea how quickly I’ll regain my strength, or if I’ll even get to pre-surgery levels, but my motivation hasn’t ever been higher. I’ll be on an elliptical machine tomorrow testing my surgically repaired abdominals. My blog will be a little heavier on nutrition and will regretfully include some of that dreaded cardio crap this blog was intended to debunk. I’ll be back tomorrow

Forgot about this… something else I wont be doing for a while. http://www.youtube.com/watch?v=ZeoybLxS5OA&feature=youtube_gdata_player

Okay, okay… so this is harder to keep up with than I had imagined. For that reason, I’m going to give a few brief highlights of my last week of training:

Last Thursday, I did a set of heavy safety squat bar squats with 100lbs of chains to a (12”) low box. I paired that exercise with box jumps from a seated position on the low box to the 36” box. My sets went 225lbs + chains x5, 275+ chains x3, 315+ chains x2, 225+ chains x5. I mixed in box jumps holding a 40lb dumbell, 50lb, 60lb, and finished with a single 36” box jump while holding a 70lb dumbell. (A PR for me)

Saturday, PowR Performance hosted a Weekend Warrior camp and we ran three levels of camps. I participated in our advanced camp and got my azz whooped! We paired up our 8 ppl into 4 groups and gave them the following barbell complex: RDL, bent row, high pull, hang clean, press, front squat. One Rep of each exercise performed fully equals one REP. We then set the following Rep parameters: 2,3,4,5,5,4,3,2 and undulate the weight as needed, with a target of 145lbs for at least one set. (Calling on strategy) We also gave the teams 35 minutes to complete the challenge.

I was paired with my boy, Aaron Scott, a real legit lifter, and we started at 115lbs and increased by 10lbs each set. At our first 5 Rep set, I declined adding 10lbs to reach our 145lb target. We were given the “5 minute warning” with 2 sets each to complete. Sooo…. we were unable to reach the 145lb goal, but were the only group to complete the reps in the time allotted. My forearms have never had such a grueling workout!

Sunday Advanced Lifters camp was a little lighter than the Saturday camp. Maybe the weather, maybe Church commitments, or maybe the fact that Saturday’s barbell complex left all of us feeling like we were hit by a truck. Whatever it was, we went from 8 participants to 5. We designed the days to compliment each other. Since we destroyed our posterior chain, low back, and traps, we decided that some pressing was in order. We did the following superset for shoulders:

1 arm grappler press x8 ea arm 120lb strict log press x8 Seated dumbell front raises with 1-1-3-1 tempo

3 sets of each

Incline Dumbell bench 1-1-4-2 tempo (killer) Dumbell press on stability ball Chest flye on stability ball

and today I’m home resting. I’ll keep up better this week.