IronRose

Dad Strength always wins!  GREAT work Bill!

"Curse you Mike Baab!"

LAWL!!!

Sun. 1-03   Driveway W.O.- consists of Pulling a sled with 80 pounds of weight to each station, plus 10 pound sledge, short fork, 50 pounds of chain & 16 pound med ball with a short rope thru it to the first station. 700 feet of grass driveway, first station 60# WOB x 10 fast, 2nd stat. sledge hammer tire x 10 each side, 3rd 60# caber short sprint then thow, 4th 23# round stone thrown overhead forward then backward x 5, 5th 100# stone for 5 zerchers, 6th hook sled in crook of elbow and practice sprint to trig, 7th unload med ball and do hammer spins x 3, 8th 23# stone braemar one way & 2 hand incline throw back x 5, 9th 50# chain sheaf throw with fork & 10th slosh pipe. Slosh pipe frozen this morning and some events I was too tired to complete all reps. This w.o. gets easier but weight stays the same, this took over an hour today but will shorten to 40 min. 

Mon 1-4

Banded Push Press 135x5, 155x5, 185x2, 135x5

Close Grip Snatch 115x5, 135x5, 155x5, 95x5

Banded Deadlifts on blocks 275x3, 315x3, 365x2, 225x3

CoreCrushers 225x5, 225x4

Leg Curls 130x8, 130x8

PM- COC training.

Wayne I noticed last year I could do the stack on almost everything in the gym except the leg curl machine, kinda spotlighted a weakness.

Duncan, I love Dinasour training and what you love you tend to stay with. Great job on your lifting. You and Myles are my strength Hero's.

We put in a hot tub in july and I put an old horse trough I had next to it on the screened in back porch. In the summer I would add ice. Now that its winter in south Geogia I no longer add the ice but it is getting colder and colder. I saw ice in the cold tub this morning. Last night the water temp was 42. Every night I do around 12-15 minutes in hot tub then cold tub as long as I can stand it. Back in hot tub for 12 then end with cold tub. Takes a lot of the aches and pains away as well as inflammation.

AM training

Shrugs 315x10, 405x8, 500x8, 605x3 & 405x10

Incline D.B. bench 70x8, 80x8, 90x8, 100x3 & 80x6

Lat Pulldowns 250x8, 265x8

3way Delts (with a dumbell in each hand you place them together in front of you and lift them like a plate raise to simulate caber toss, then raise from the sides, then bend over and hit rear delts.)  45x5,8,8   45x5,8,8

Tricep strip sets using a rope, no rest during desent.  120x5, 100x5, 80x8, 60x8 & 50x8       120x5, 100x5, 80x8, 60x8 & 50x5 

PM training

Land Mine arcs 80x5 (swing a BB from lower right with straight arms up & over to left)

Land Mine Braemars 80x5

SSB CoreCrushers 150x5

SSB GM onto toes 150x5

Great stuff Bill...  I like the hot/cold set up you have!!!

Mon 1-11

Push Press 75 x 8, 85 x 6, 95 x 3, 80 x 6 this was a PR.

1 arm D.B. Snatch 80 x 3, 90 x 3, 100 x 2, 85 x 4

Back Squats 225 x 5, 315 x 5, 405 x 5, 455 x 3, 315 x 5

Ab Wheel 3, 8

 

Tue 1-12

Shrugs 365 x 8, 455 x 8, 545 x 8, 635 x 8, 725 x 5 got this on tape.

Incline Bench 135 x 5, 185 x 5, 205 x 5, 225 x 5, 255 x 2

 

 

Thu 1-14

Zerchers 225 x 5, 275 x 5

Hang Cleans 115 x 5, 135 x 5

DB Push Press 75 x 8, 85 x 4

Ab Wheel 2

Very tired from Monday & Tuesday, took it easy.

Thanks Scotty, I just started getting serious about getting lean this week. Here is the video of the Shrugs.

http://www.youtube.com/watch?v=uiJeq2AaotM

Sat 1/16/10 Orlando Games,

 

Mon 1/18/10 Bodywt 239 @ 32%       Slosh Pipe

Tue 1/19/10

AM   Push Press 135 x 5, 155 x 5, 185 x 4, 205 x 2. 155 x 8

Close Snatch 115 x 5, 135 x 5, 125 x 5, 115 x 5

Banded Box Deadlift 135 x 3, 225 x 3, 315 x 3, 365 x .5, 225 x 6

Leg Curl 130 x 8, 130 x 8

Hammer Plate spins 25 x 10, 25 x 10

PM Have not trained in throwing since November, started today. Will throw lighter implements and work on form.

9# hammer x 16 throws- best was 94'6"

13.5# sheaf x 20 throws- best 26'

Ab wheel 10

Keep it up Bill, great work! I am inspired by your weight loss/strength gain goal! I am in the same boat but mine is more inches around the belly loss/strength gain.

Good stuff my friend!

Mon. 1/25

Pushpress 80 x 4, 85 x 4, 70 x 8

1 arm snatch 80 x 3, 90 x 3, 100 x 2

BackSquats 225 x 5, 315 x 5, 405 x 5, 455 x 3, 475 x 2

Tue. 1/26

Shrugs 365 x 8, 455 x 8, 545 x 8

D.B. InclineBench 70 x 8, 80 x 8, 90 x 8, 100 x 3

Ab Wheel belly to floor 5, 5, 5

Wen. 1/27

D.B. curls stripset 45 x 6-35 x 6-25 x 6

Tricep pushdowns stripset 120 x 4-100 x 4- 80 x 5-60 x 8

CoreBlaster 125 x 5

CoreCrusher 225 x 5

Good mornings 225 x 8 

 

Good work Bill AND you are continuing to lose weight. Nice. Keep it up.

KiltBill wrote: Sun. 1-03   Driveway W.O.- consists of Pulling a sled with 80 pounds of weight to each station, plus 10 pound sledge, short fork, 50 pounds of chain & 16 pound med ball with a short rope thru it to the first station. 700 feet of grass driveway, first station 60# WOB x 10 fast, 2nd stat. sledge hammer tire x 10 each side, 3rd 60# caber short sprint then thow, 4th 23# round stone thrown overhead forward then backward x 5, 5th 100# stone for 5 zerchers, 6th hook sled in crook of elbow and practice sprint to trig, 7th unload med ball and do hammer spins x 3, 8th 23# stone braemar one way & 2 hand incline throw back x 5, 9th 50# chain sheaf throw with fork & 10th slosh pipe. Slosh pipe frozen this morning and some events I was too tired to complete all reps. This w.o. gets easier but weight stays the same, this took over an hour today but will shorten to 40 min.

Kickass.  That's all I have to say about this.  Kickass.

Thanks Todd, how about ren fest?

Sun 1/31

AM Slosh pipe

PM 10# hammer 20 throws then followed up with 16# hammer for 10 throws.

Mon 2/1

Banded platform trapbar deadlifts. Each band is 175 or more (350+ at lockout). 135 x 3, 225 x 3, 315 x 3, 385 x 1 PR!, 315 x 5.

Banded pushpress 135 x 5, 155 x 5, 185 x 2, 155 x 5.

1 arm dumbell snatches 80 x 3, 90 x 3, 100 x 3, 85 x 5.

Felt strong today.

 

Billy"milo"Gray

when will you be walking up and down the driveway with a bull on your back?

no ren-fest this year,family b-days on friday and sunday + v-day

be safe,throw far and high