70's BIG Chris

4/16/13
Squat: 315×2……Had strain in my abdomen
Good Mornings: 125x6x3
Banded GM: 3×15
T-bar rows

4/18/13
Bench: 355×2, 375×2, 385×1
Push Press: 295×3, x2
Tricep Press downs: whole stack 3×12
Conditioning: Tabata Airdyne

4/20/13
Speed Squat: 395x2x10 on the min
Speed Banded DL: 275+BAndsx1x15 on 45sec
Conditioning: 185lb stone to shoulder 39 reps

4/22/13
Closegrip: 320×3, 330×3, 340×3 1st rep paused
Press: 215×9
Conditioning: 40 Burpees
Hammer Curls: 45x10x3
Front Raises: 25x10x3

4/23/13
HB Squat: 455x5x3
Cleans: 305,325,345, 295x1x10 on the min
Good mornings: 130x6x3
Pull-ups: bdwtx5x3
Conditioning: 20lb med ball (10 wall balls-30 jump ropes 5x)

4/9/13
Squat HB: 500x5x3
RDL: 380x5x3
Bent Rows: 405x5x3
Conditioning: Stone to shoulder 185# 12-9-6


4/11/13
Bench: 335×3, 345×3, 355×3
Push Press: 290x3x3
Conditioning: Tabata Airdyne


4/13/13 At Hyde Park Gym in Austin
Squat HB: 315x5x2, 405×5, 455x3x3
Squat LB: 495×2, 545×2, 565×4
Front Squat: 370x3x3
Speed Deadlift: 440x1x10 on the Min
Chins: bdwtx5x4
Yoke: 675×100′ 2 rounds


4/15/13
Bench w/ Chains: 185+100#chainsx3x10 on the min
Press: 210×10
Conditioning: 30 Burpees: 1:18.6

3/25/13
Swiss Bar Bench: 225×5, 245×5, 275×5, 295×3
Press: 225x5x3, 195×10
Close Grip:315×3
KB Press: 75x6x3
Conditioning: Burpees: 30 2:28


3/26/13
High Bar Squat: 505×10, 515×6
RDL: 375x5x3
Bent Rows: 395x5x3
Conditioning: 185# stone to shoulder 5×5, x3


3/28/13
Sling Shot:345×5, 360×5, 375×5 Paused 1st reps
Push Press: 280x3x3
Skull Crushers: 145x8x3
Conditioning: Tabata Airdyne


3/30/13
Speed Squat: 400x2x10 on the min
Deadlift: 635×1, 575×2
Keg Press: 145#x4
900# Tire Flipx1


4/1/13
Bench: 355×2, 375×2, 335×5 Paused 1st rep on all.
Press: 225x5x3, 200×10
Conditioning: 30 Burpees –> 2:03
KB Press: 75x6x3
Chins: +30x3x3


4/2/13
HB Squat: 500×5, 515×5, 520×5, 405×5
Good Mornings: 120x6x3
Bent Rows: 400x5x3
Conditioning: 185# Stone to shoulder 12-9-6


4/4/13
Log Press: 135-185-215-235-255x2x2
Push Press: 285x3x3
Bench w/ chains: 185+100 5×3 on the min
Conditioning: Tabata Airdyne


4/06/13
Squat: 585x2x2
Front Squat: 365x3x3
Block Deadlift: 635×3, 570×5


4/8/13
Press: 225x5x3, 205×10
Close Grip: 315×3, 325×3, 335×3 Paused 1st rep
Conditioning: Burpees 30–> 1:36
Keg Press: 3×3 @145

3/19/13
Squat(high bar): 475×5, 495×5, 505×5
Good Mornings: 95×6, 115x6x2
Bent Rows: 390x5x3
Conditioning: 180# on prowler and 107# KB – 50ft of prowler and 10 kb swings 5 rounds (4:54)


3/21/13
Log Press: 221×3, 231x3x3
Push Press: 275x3x3
Bench W/ Chains: 135+100#s Chainsx3x5 on the min
Conditioning: Tabata Airdyne


3/23/13
Box Squat: 405×3, 425×3, 460x3x5 Two Min rests
Banded Speed DL: 275+150#s(band Tension)x1x10 on the min
Yoke: 220×60′x4 Speed, 400×60′x6 Speed
BB Curls: 135x10x3

3/7/13
Squat: 315×5, 365×5, 405×5
Bench: 225×5, 275×5, 300×5
BB Complex


3/9/13
Squat: 500x3x4 on the min
RDL: 225×5, 275×5, 315×5
Pull-ups: 3×5 Bdwt


3/11/13
Press: 225x5x3, 185×10
Close Grip: 275×5, 300×5, 315×5


3/12/13
High Bar Squat: 405×5, 425×5, 455×5, 475×5
RDL: 315×5, 365x5x2
Bent Rows: 315×5, 365×5, 385×5
Conditioning: 5 DL @225 10 Burpees- 3 rounds


3/14/13
Slingshot Bench: 315×5, 365×5, 375×5, Paused first rep
Push Press: 225x3x2, 245×3, 265×3
Log Press: 130x6x2, 165×5
Lateral Raises: 40x10x3
KB Press: 75x5x3
Conditioning: Thrusters 5@135, 20 singles on jump rope 5 rounds


3/16/13
Squat: 600×2, 610×2
Pull from blocks: 600×5
Chins: +30x3x3
Conditioning: Stone to Shoulder (145lb) 12-12-9-8 w/ 30 single skips of JR in between.

3/18/13
Bench: 365x2x2 Paused
Press: 225x5x3, 190×10
Hammer curls: 40×10, 45×10, 50×10

I want to start off by thanking all of my family and friends for the wonderful support and also all of you, the readers support.
The Arnold was a blast as it always is. I didn’t do what I had planned on doing. My goal was to total 1800…..but I missed my 3rd attempts on my Squat and Deadlift and walked away with a 1712 total. My squat felt great on the opener which was 611, then I jumped to 639 and I got vertical, was slower than it should of been. My original plan was to go for 672 but since 639 felt HeAVVY I went for 666 and I just wasn’t there. So I came away with a 639 bench.



The Bench on the other hand was ASSSOME. I went 3 for 3 and finished with 407. My bench training had been going really well lately so I was definitely expecting big things on that. I opened with 369 then went to 391 (which was a pr) then went to 407 and I got it, FELT GREAT. I was really happy with this and my shoulder feels great.

My deadlift did not go as planned. I went 2 for 3 but I really went 1 for three. I opened with 589 and I pulled it so fast that when I came up, my knees unlocked a little and they called it no lift. I went for 666 on my 2nd attempt and it felt kind of slow so we called for 716 on my third and it just was not there..C YA.

I will definitely improve my training and get stronger for the next meet. I learned a lot from this experience and I only came out as a better person and a stronger person too. I am going to start competing in more strongman comps now, but I will definitly be at Nationals ready to kick some ass. Last but not least Thanks to my amazing girlfriend Ellee Carlson who is always there for me and handled me at the meet (she did a phenomenal job), I love her so much.

2/11/13
T-shirt Bench: 250x2x8
Press: 225×3,235×3, 245×3, 225×3
Pull-ups: Bdwtx5x3


2/12/13
Squat: 500×5, 530×5, 560×5
Good Mornings: 120x8x2
Bent Rows: 400x5x3


2/14/13
Bench: 380×1, 395×1, 410×1
Kettle Bell Press: 75x5x3
DB Bench: 125x8x3


2/16/13
Squat: 590×2
Deadlift: 610×2
Chins: +35x3x5


2/19/13
Squat: 530x3x3
T-Shirt Bench: 250x2x8
RDL: 315x5x3


2/21/13
Press: 200x5x3
Speed DL: 340+100lb(chains)x1x5


2/22/13
Speed Squat: 395x2x5 on the min
Bench: 375×2 Paused


2/25/13
Squat: 500×2, 530×2, 560×2
Bench: 350×1
RDL: 135×5

2/5/13
Squat: 530x5x3
RDL: 400x5x3
Bent Rows: 395x5x3

2/7/13
Bench: 375×1, 390×1, 405×1 ALL PAUSED
DB Bench: 125x8x3
KB Press: 75x5x3
Skull Crushers: 150x8x3


2/9/13
Squat: 600×1, 625×1, 650×1 (Was planing on a double, but I farted on my first rep and it messed me up slightly so I racked it.) C YA
Front Squat: 375x3x3
Speed DL W/chains: 340+100(chains)x1x10 on min
Chins: +37.5x3x5

1/21/13
t-shirt Bench: 250x2x8 on the min
SlingShot Bench: 360×5, 375×5, 390×5 paused first and 5th
Press: 250x3x3
Pull-ups: Bdwtx5x3
Curls


1/22/13
Squat: 530x5x3
RDL: 400x5x3
Bent Rows: 395x5x3


1/24/13
Bench: 350×5, 365×3 (paused 1st and 3rd rep), 380×2 (Paused 1st rep), 395×1 Paused
DB Bench: 125x8x3
Kettle Bell Press: 75x6x3


1/26/13
Squat: 590×1, 615×1, 640×2
Front Squat: 370x3x3
Speed DL W/chains: 440x1x10 on the min
Chins: +35x3x5

1/31/13
Bench: 350×3, 365×3, 380×3 Paused 1st & 3rd
DB Bench: 125x8x3
KB Press: 75x5x3
Skull Crushers: 145x8x3


2/3/13
Speed Squat: 390x2x10
Deadlift: 665×2, 600×2

2/4/13
Closegrip: 360x3x3
Slingshot: 365×5, 380×5, (Paused 1st and 5th) 395×4 paused 1st rep
Press: 250x3x3

1/7/13
T-shirt Bench: 250x2x8 on the min
Slingshot Bench: 350×5, 365×5, 380×5 Paused 1st and 5th
Press: 240x3x3


1/8/13
Squat: 530x5x3
RDL: 390x5x3
Bent Rows: 385x5x3


1/10/13
Bench: 340×3, 355×3, 370×3 Paused 1st and 3rd 385×2 Paused 1st
DB Bench: 100×10, 125x8x2
Kettle Bell Press: 62x6x3
Skull Crushers: 140x8x3
HAMMER CURLS


1/11/13
Squat: 590×1, 610×1, 635×1
Speed DL w/ Chains: 340+100chainsx1x10 on the min


1/14/13
Close Grip: 355x3x3
SlingShot Bench: 355×5, 370×5, 385×5 paused 1st and 5th
Press: 245x3x3
Conditioning


1/16/13
Squat: 500×5, 530×5, 560×5
RDL: 395x5x3
Bent Rows: 390x5x3


1/17/13
Bench: 345×3, 360×3, 375×3 Paused 1st and 3rd 390×2 Paused 1st
DB BENCH: 125x8x3
Kettle Bell Press: 62×6, 75x6x2
Skull Crushers: 145x8x3
HAMMER CURLS


1/19/13
Deficit DL: 645×1, 585×2
Speed squat off Box: 390x2x10 on the min
Front Squat: 365x3x3
Chins: +35x3x5