07 March 2013-The Gauntlet has been accepted

That is the sound of someone's imminent destruction. My Buddy GC was all pumped after trg last night because he pulled a Chuck Vogelpohl and out benched my Monday lift of 185 by 1 rep. Good for you GC i am proud of you! But in the process you either threw down or dropped the gauntlet. i don't care which. Gym lifts don't mean Sh*t and i know you agree with me on this. I am 4 mths post surgery so where i am at now will not be where i am at in another 3-4 mths. You have helped alot in my recent journey of the Iron Bro but right now....

 I am calling you out GC.  

2 June in Toronto or 20 July in Ottawa I will OUT BENCH you. 

So get your head psyched, Pick a meet, let me know, and get yourself registered. I don't care what bodyweight you bench at, there will be no calculators used. Who ever out Benches the other guy gets bragging rights and a Free Bacon Burger from Five Guys (or some other trendy hipster burger place since our city has so many of them). I hope you step up because this journey is going to be awesome.

Prepare to be Dominated GC!

 Ok so now that has been Dealt with on with today's Mash up of Training. Running went crappy, so i shut it down. I will try again tomorrow and the day after that. I will run 6 days straight whatever i am able and then take a day off. But that being said my pool session was off the hook today.

Treadmill Max Incl /8 Min /Lvl 3.0 - 4.6
Run /Walk 1 x R /W ( I shut it down, my knee was NOT feeling it today)

On with the Pull Ups and SilverBack Awesomeness! 

Pull Ups (Aka Moustache Ups)
8 x 13
1 x 12 (I just could not count the 13th rep on this one in good conscience)
Red band Pull-A-Parts 1 x 50
Head Harness 6 x 15 x 35 lbs
TKE's 4 x 20
Clamshells 2 x 20
Hip Heist 3 x 20
Jump Squats 7 x 3 (no triples all singles with a perfect reset after each jump)
Glute Bridge 2 x 10
Trap Machine Shrug
1 x 20 x 45
5 x 15 x 90

Kirk Karwoski Shrug 

1 x 30 x Bar

4 x 20 x 135

Super Set
Neck Crunch 4 x 25 x 20
Seated Calf Raises 3 x 20 x 45
Super Set
Black Band Face Pull 1 x 50, 2 x 40
Horizontal Shrug 3 x 15 x 45

That was the morning Session. My neck is Pumped and jacked and it is 6 pm. Lol. This was a solid uplifting session. 1 rep short on the Pull Ups but even that set was strong until the last few reps. They just more solid and epic every week. I haven't dropped bodyweight yet. Then shit will take off again.

Pool Rehab Session #2

The only thought in my head going into this session was making up for not having a solid run this morning. Complete the day by rounding things out like i know i could and i had to. So that is exactly what i did. 

Flutter kicks w/ Flutter Board 5 min

Front Crawl 12 min

Deep End Running w/ Water Db 6 min

Shallow End Running 15 min

Jump Squats 10 min

The Shallow end running felt very solid today. I made sure to work the middle of the pool where it is a lot more high knees /elbows with a fast foot and knee action. It gets the quads burning and allows me to re-train the fast explosive foot contact with a hard surface. I ran in the shallow end until my feet started to cramp from gripping so much and then i went back to the Middle of the pool again. The Jump Squats were awesome today. I called it at 24 jumps, mostly triples and i also tried a few single jumps with a landing. As well as jumping lunges; which oddly don't irritate the knee in the pool. So solid work and pushing the limits with some experimentation today. A very solid day all-in-all.

Keep Moving Forward, Keep Getting Strong(er)