Ryan Alexander Rabourn Tribute Night

Last year I did 30 trips with the Prowler w/50# so I had to top that.

This Year:

Prowler + 90 x 15 trips (I think someone put glue on the ground tonight the pushes were brutal). On top of that we had to push around a pick up that was parked in our path.

1/2 mile run to hill.

40 yard hill sprints x 15

1/2 mile run back to gym.



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5/5/5 OHP & Bench

OHP
5x115,135,150

Bench
5x225,240,275

Incline Press
DB 10x75,85,90
Hammer Strength 10x180,180

Barbell Curl
15,15,15 x 90

Face Pulls
5 sets of 20 w/Avg Band

Awesome Mile


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5/5/5 Rows and Deads

Deadlift
5x320,365,425

Bent Row
5x150,170,200

Good Morning
10x135,155,195

Hyperextension
2x15 w/#10 behind head

Band Ab Pulldown
3x20

Ab Wheel
2x15


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Heavy Conditioning - Tabata

Awesome job by Melanie, Danette, Julie, and Jinji doing BOTH the Heavy Conditioning class and the Tabata class. Jen also had 6 people for her "remote" Tabata class at the ladies retreat in Bend.

Heavy Conditioning included:

Agile 8
Jump Rope
Prowler
Sled Drags

Tabata included:
Speed Squats
Upper Body Combo
MB/KB Tosses
and a brutal lower body combo to finish everyone off.

Tabata Class

Tabata

Great class again tonight!

High Knee Sprints
Squat Thrushers
Ab Complex
Box Jumps

Thanks for joining us tonight Larry.

3/3/3 Clean & Squat

Clean
3x135,145,165

Squat
3x315,365,405

Leg Press
20x10,12,12 plates

Abs
2 sets of 15


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3/3/3 OHP & Bench

OHP
3x125,140, 5x160

Bench
3x225,260,290

Incline DB Press
10x70,75,80

Hammer Incline
10x140,190

Biceps
3 sets of 15 reps

Narrow Grip Board Press
3 board: 10x135,185,225
No board 20x155

Awesome Mile


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Mobility

Parisi Warm Up

Awesome Mile


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Tabata Class

I have to teach all three Tabata classes this week so I'm either going to die or get conditioned to it.

Tonight's menu was:

Goblet Squat
Complex
V-Sit
Row w/Push Up




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Vic's Old School Classic Meet Report

Vic’s Old School Classic
Florence, OR
June 18th, 2011

Team Muscle Studio went to compete in the Old School Classic in Florence this past weekend. This turned out to be an excellent meet with all of us hitting PR’s.

Mark (198)
Mark went into this meet having started a gradual diet down for the Seven Feathers Body Building show in October. His goal was a 1200 total. His lifts were:

Squat
407 good lift
429 good lift
451 miss



Bench
265 good lift
285 good lift
303 good lift (PR)



Deadlift
407 good lift
440 good lift
468 good lift (PR)


Total = 1200 goal achieved

Tim (181)
Tim had been hitting training PR’s left and right so all that was left to be seen was if he could duplicate that success in the meet – he did! The announcer suggested they should just call it the Tim Kaufman Meet. His lifts were:

Squat
325 good lift
363 good lift (PR)
380 good lift (PR)


Bench
253 good lift
280 good lift (PR)
297 good lift (PR)
His 4th attempt at 303 was a miss


Deadlift
370 good lift
418 good lift (PR)
440 good lift (PR)
4th lift of 451 good lift (PR)


Total = 1117 (PR)

Co-efficient was 642% which was good for second place in the meet.

Ric (242)
I decided to do the meet on Monday after spending the weekend helping at the Highland Games – it got my desire to compete going. My goal was to hit a squat and bench PR.

Squat
455 good lift
507 good lift (PR)
523 miss (rookie mistake – I dropped my head)


Bench
319 good lift
353 good lift (PR) this was felt so easy I decided to go big on my third
374 miss – somehow I let it drift towards my face and had to call take before I lost it


Deadlift
I had ZERO expectations for my deadlift. I had only pulled over 500 pounds twice since November. I was worried about even opening at 500 but I would rather bomb out on the deadlift than not get at least 500 so I went into full psych up mode:

501 good lift – really ugly, uneven grip and the bar came up a bit uneven
565 good lift – I made the big jump as I knew this would give me a PR total
584 good lift (PR) – tough lift but I felt like I had enough strength and adrenaline left to go for a 4th lift.
600 4th lift miss – missed at that top. Couldn’t get my hips through to lock it out.


Total = 1443 (PR)

3/3/3 Bent Row / Deadlift

Bent Row
3x165, 3x185, 8x210

Deadlift
3x340, 3x390, 5x440

GM
10x115,135,135

Hyperextension
15xbwt, 10x10,10 behind head

Abs
Band Pulldown 3x20
Hanging Leg Raise 10
Ab Wheel 10

Awesome Mile


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Jen DL PR's

Jen Deadlift
1x225(PR) 1x250(PR)


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1-Day Out - Old School Meet - Florence, OR

Weight at 237.0 this AM. 5 pounds under is a good place to be since I usually put on 4-5# between AM and the 5pm weigh-in. I'll keep liquids and carbs to a minimum until after weigh-in just to be sure I make it. Then the liquid and carb frenzy will begin :).


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Mobility

3 days out from the Old School meet in Florence, OR.

Parisi Warm Up
That's all for today except maybe some foam rolling tonight. Tomorrow and Friday will be the same.




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Jen Squat PR

Jen Squat:

Her previous 1RM was 200. She hit 215x3 this morning.


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Mobility

Parisi Warm Up
Awesome Mile


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Playing Fetch

1st Annual Newport Highland Games

Competitor throws an implement - I retrieve it x 1000 or so.

This was a fun event to watch and am certainly tempted to try it as a novice next year.

I'm looking forward to watching the Masters compete tomorrow - especially Steve Pulcinella and Amy Wattles from elitefts.com.

5/3/1 Squat & Clean

Squat
6x325, 3x375, 1x410, 1x460

Clean
5x135, 5x150, 6x170, 1x190

Leg Press
15,15x12 plates

DB Side Bend
15x85

Prowler +90
6 trips


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Mobility

Foam Roller
Awesome Mile


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Tabata

Tabata Class

Mobility

Parisi Warm Up


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5/3/1 Bent Row + Deadlift

Bent Row
5x170 3x195 8x215

Deadlift
5x365, 3x405, 1x455

Good Morning
10x95,145,145

Hyperextension
15,15

Ab Wheel
10,10,10

Awesome Mile x 1



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