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Dynamic Overhead Press
Dynamic Overhead Press – 60% x 3 reps x 8 sets – 120 lbs
Bench Press – 60% x 12 reps x 3 sets – 205 lbs
Lying Tricep Extension – 50% x 8 reps x 3 sets – 75 lbs
Dumbbell Fly – 50% x 12 reps x 3 sets – 25 lbs
Dumbbell Lateral Raise – 50% x 12 reps x 3 sets – 25 lbs
Multidirectional Agility
Again, didn’t do the prescribed cardio, but I tried my new InMotion E3000 Elliptical with Resistance Bands for a few min.
Side Bend – 30 lbs x 15 reps x 3 sets
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Maximum Effort Squat
AM
Maximum Squat – 90% x 2 reps x 5 sets – 415 lbs
Straight Leg Deadlift – 80% x 15 reps x 3 sets – 175 lbs
Abdominal Crunch – Bodyweight x 30 reps x 2 sets
PM
Leg Extension/Curl – 80% x 12 reps x 3 sets – 130 lbs/95 lbs (I went too light on these)
One Leg Calf Raise – 80% x 25 reps x 3 sets – 195 lbs
Abdominal Crunch – Bodyweight x 30 reps x 1 set
My wife worked out again with me tonight. She did some repetition squat, leg extension/curl, a shoulder complex, and v leg raises. I am so proud of her!
The Strongest Man That Ever Lived (Louis Cyr)
Title: The Strongest Man That Ever Lived (Louis Cyr)
Published: 1927 originally, reproduced in2011 by StrongmanBooks.com
Author: George F. Jowett
– Founder and President of American Continental Weight-Lifters (ACWL), Convinced the AAU to adopt Olympic weight lifting as an official amateur sport in the USA. Editor of Strength magazine from 1925 to 1927, author of many books including “The Key to Might and Muscle.” Jowett published his own magazine “The Bodybuilder” from 1936 to 1937 (10 issues), He also sold a physical culture course entitles Jowett’s Body Sculpture. He advised both Bob Hoffman and Joe Weider in the early days of their respective magazines.
Main Theme: Author’s personal (but informed) opinion that“…chronicles his [Cyr’s] life and many feats of strength that led him to the title of The Strongest Man That Ever Lived.” (back cover)
Content Summary: Covers the life of Louis Cyr from birth to death. Recounts major feats of strength in the old-time strongman circuit of the late 1800s and early 1900s.
Content Analysis: Contains information that is probably unknown to the average person and even to the intermediate strength athlete. This biography is done in a very personal and “story-telling” style. The book is very elegantly written, such as the quote on pg. 36
“Then dawned the year of 1891, the epoch-making year in the annals of strengthdom, which brought together from all parts of the universe rivals of immeasurable quality who were to meet and write their names indelibly upon the sands of time…These were the feast years for the sons of Hercules, Titan, Vulcan, Anak, Atlas, and Samson, and around their heroic forms and deeds romance has wrapped a cloak of enthralling magic…caused the primitive seeds of Adam to struggle to the surface for a little while to remind many of us of our utter inefficiency, but, nevertheless, kindled the idealism with us to admire and deify the man that God made.”
The only bad things about the book are some editorial and spelling errors and the fact that the author is not a native English speaker. It is slightly noticeable that English is a second language to the author and that makes a few sections harder to read.
Conclusion: Overall this is a great book for anyone interested in the history of strength competition. It very organized and tells the story of a great man. I highly recommend this book.
Due to snow and cold, event day couldn’t happen. Here is what I did instead. Very light day.
Kazmaier (Kaz) Press – 90 lbs x 10 reps x 3 sets
Bench Press – 135 x 10, 185 x 10, 225 x 10, 230 x 10, 240 x 10
Linear Conditioning
Jump Rope – 3 min.
Abdominal Crunch – Bodyweight x30 reps x3 sets
Didn’t do sprints…
Dynamic Deadlift
Dynamic Deadlift – 60% x 3 reps x 8 sets – 295 lbs
Barbell Row – 50% x 10 reps x 3 sets – 105 lbs
Barbell Pullover – 50% x 10 reps x 3 sets – 65 lbs
Rear Deltoid Raise – 50% x 15 reps x 3 sets – 10 lbs
Barbell Biceps Curl – 50% x Fail x 3 sets – 70 lbs
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Lifting Is Life: Everything Else Is Excuses
Title: Lifting Is Life: Everything Else Is Excuses
Author: Bruce T. Ballog
– Holds certification in USA Weightlifting (2003), National Strength and Conditioning Association (2012), teaching and coaching
Main Theme: “How the pursuit of strength through weightlifting enhances the full scope of ones existence.” (back cover)
Content Summary: Some chapter topics include getting started in a weightlifting program, the basics of diet, nutrition, and supplementation, pain and injury, gender and age restrictions, and sample workout programs.
Content Analysis: Contains a lot of information that is common in the weightlifting scene. Includes some well-worded motivational quotes.
For example, pg. 4, “Weightlifting has the appearance of being purely physical. However, it involves the full scope of ones being. It becomes a self -sustaining symbiotic union of mind and muscle, achievement and goals. It thrives on enthused discipline and is absolutely impartial in granting benefits and rewards. “
Pg. 27, “Patience, practice, and persistence mark the path of progress.”
The book covers the benefits of specific exercise, however I feel it sells itself short on the exercises it recommends. The book really only advocates 4 major exercises: back squat, overhead press, dumbbell row, and dumbbell bench press. The repetition and percentage charts are very accurate to other sources. The book does a great job describing the motion groups: Grounding Group, Push Group Chest, Push Group Shoulders, and Pull Group. The biggest issue in this book is the amount of editorial misses/errors. There are multiple run-on sentences, incorrect uses of there, their, and they’re, many grammatical errors, and poor sentence structure.
Conclusion: Overall the information in the book is great. It is laid out well and discusses many valid points. The book could have been better with more thoughtful proofreading and edits. I still highly recommend this book.
Maximum Effort Overhead Press
Maximum Overhead Press – 90% x 2 reps x 5 sets – 165 lbs
Close Grip Bench Press – 80% x 8 reps x 3 sets – 200 lbs
Dumbbell Incline Press – 80% x 10 reps x 3 sets – 35 lbs
Kazmaier (Kaz) Press – 80% x 12 reps x 3 sets – 90 lbs
Barbell Shrug – 80% x 20 reps 3 sets – 190 lbs
Multidirectional Agility
I did some conditioning today, but not what was prescribed.
Jump Rope – 3 min.
Side Bend – 50% x15 reps x3 sets – 52 lbs
Hanging Leg Raise – Bodyweight x15 reps x3 sets
Wrist Roller – 25 lbs x10 reps x 1 set
Heavy Hammer Gym 