A Bench Log, Yes it's Come to This

Training Training Logs
81

Back in the saddle!

After 10 days in Mexico it’s good to be home. Did not work out much (twice) and didn’t get to eat near enough. My stomach was messed up almost the entire trip and I was shitting water. Other than that it was great.

Went in on Sunday (5/3) by myself and did the following;

Axle clean/jerk; Some warmups, 250x3, 270x1.

Farmers/sled drag medly; warmups, worked up to 250/hand for 50ft then a heavy drag back 50ft.

That was about it. Still feeling a little off and honestly did not want to go it.

I have forgotten how hard it is to train implements by yourself. All things considered, this was an okay day. 270 press was easy, after I got the farmers picked I pretty much ran so that was good.

Looks like I am going to try for the Texas show in March that offers a pro heavyweight card. Will go deeper into that later. Need a good workout tonight.

Monopoly

82

I’ve been lurking around in your log for a while.

I hope to compete in strongman eventually, so it has been good to learn from your log.

Right now I’m trying to not be weak in the gym lifts, then I’m going to be hitting the implements hard.

What would you say is a good strength level to be at before specific strongman-style training?

83

[quote]Flow wrote:
I’ve been lurking around in your log for a while.

I hope to compete in strongman eventually, so it has been good to learn from your log.

Right now I’m trying to not be weak in the gym lifts, then I’m going to be hitting the implements hard.

What would you say is a good strength level to be at before specific strongman-style training?[/quote]

Thanks Flow.

Tough question! If you look at my gym lifts, they are shit really. My squat, dead, bench and military press numbers are very weak compared to how I do in comps. So many guys are just STRONG in the gym, but can’t carry over their strength to implement work. How many good powerlifters have made the transition? Strongman is as much about being able to move and be athletic as it is being strong.

At 6"2 and 205, you have TONS of room to grow. I put on over 25lbs while I was in college thanks to dorm food and a meal plan that I abused while I lived in a fraternity house. Your also going to recover really quick right now.

I hate to just throw out random numbers for gym lifts because I don’t think it means much. As you saw from a previous post, you know my thoughts about contest weights.

The best advice I can give you is to go try and find a good group of guys to train with. They will be able to help/train/coach you on a daily basis. Once you get a group of guys start looking for a comp and then work on those events. I’d give it 6 months of working with the implements before trying a comp. Get out of the college gym as you won’t accomplish shit there. Hell, front squatting 225 as you noted is probably more than most everyone can do.

5/5 Lower body

Free squat; 135x12, 135x10, 225x8, 275x5, 315x5, 315x5, 225x17?

Axle clean pulls off box; 135x5, 225x5, 270x5, 315x5

Sled drag; 3 runs of 120ft, heavy. This sucked so bad.

All in all, a shitty day. What were we just talking about gym lifts, lol? This was the first time I’ve squatted without a box in like 5 months and it showed. 315 felt really heavy in the hole and reversing the weight. I told myself I would not free squat as that seems to be how I keep fucking my back up but I was talked into it. There is probably a solid 150lb difference between my box squat and free squat. Legs feel trashed today.

Monopoly

84

You’re right, people look at me weird and comment on my deadlifting over three plates for reps or two plates for reps on the front squat.

It’s humorous, because I know that isn’t anything at all special.

I’ll do that. . . Changing gyms, eating more.

Going to be at least 225 by the end of the summer.

Thanks, Monopoly.

85

Good luck flow! I will be following your log for progress.

5/7 accessory day

No plan at all today, just lift some heavy shit

Bent over axle row; 135x10, 135x10, 225x10, 270x10, 315x10, 350x8? Stayed strict till halfway on 270. Was able to pull the 315 double overhand so that was good.

Seated row superset with close grip pulldowns; 3 sets of 10 on both, heavy

Standing alt bicep db curl; 3 sets of 10

Truck push; 4 runs of 100 plus feet. We made it really hard today by attaching a small tire to the truck, then weighting the tire down with 45lb plates. Makes it IMPOSSIBLE to get any momentum, the entire pull is tough.

I didn’t even realize it, but at the end of our run a bunch of ladies were outside taking a cardio class. Right after I finished the first run I screamed “FUCK ME”. I think some of them pissed their pants I scared them so bad, it was fucking classic. Then one of the ladies comes over and asks why I am doing this, I ask, “why are you doing that?” She didn’t have an answer, FUN day all in all but I am fucking shot today.

Monopoly

86

5/9 Event day

Frame carry; Worked up to 600lbs for 100ft, easy

Axle clean/press; 135x8, 135x5, 225x3, 270x1 (straight clean, maybe a PR on the axle?), 300x1 (fucking horrible lift, did about 5 things wrong but still hit it), 320xmiss (couldn’t get to my shoulders?) 320xmiss (same), 320xmiss (missed the press).

I’m fucking pissed over this. The 300 was very easy and I was super confident going into the 320. I have no clue what happened on the clean as I’ve done over 350 before and 330 many times. Maybe I just didn’t respect it enough? Also re-tweaked my knee on the 300…

Yoke; Worked up to 650 for 50ft. Still shitty, but this was the best it’s been. Knee feels lovely by this point.

Husafelt stone pick/carry; only 1 run, 375 for 100ft?

Power stairs; 350lb up 5 steps, then 450lbs up 5 steps. Hardest power stair setup EVER

Stones (all to 56" box); 230x5, 300x5, 330x4. The 330 should have been for 5, I just missed the first rep then did 4 loads in a row. Happy with that to some degree, back felt good after all the work and 330x4 to that height is going to be harder than what I have in the comp.

Feel pretty good overall. Need some more work on the yoke and I will feel better. Right now my planned numbers for the axle are; 280 opener, 310, 340. Only 3 training weeks left!!

Monopoly

87

[quote]Monopoly19 wrote:
Good luck flow! I will be following your log for progress.

[/quote]

Thanks!

Nice axle clean/press PR. That is definitely some heavy weight. Good stuff.

88

5/11 m/e upper

Some warmup stuff, foam roller, band work

Standing strict press; 135x8, 135x8

Seated zydraunas press with chains; warmups, went up to 70lbs? chain per side with 70lbs total bar weight for 4 reps with help on the 5th (210 total at top???)

Reverse grip bp; 135x5, 225x5, 225x5, 245x5

Seated dip machine; Worked up to some heavy sets at 15+reps

Cable crossovers superset with face pulls

3 sets of heavy ab work, 20reps per set

Good workout. I was worthless all of Saturday night and Sunday. I did start drol today at 50mgs per day. I’m sitting at about 248, hopefully I can get to the high 250’s by contest time.

Monopoly

89

5/13 Another event day

Axle clean; warmups, 255x1, 280xmiss straight clean, 280x2 continental, 300xmiss, 300x1 continental, 335?x1. All the reps were honestly ugly. Took much more effort than they should have.

Foam box squat; warmups,315x5, 405x5, 495x6 add belt, 585x1-belt and wraps. All reps felt good here. Granted it was to a high box, but still good. Wanted to go 635 but I was shot.

Powerstairs; Just did some rep work. We don’t have the setup at our gym so we just did our best to mimick it.

Farmers pickups with short run (30ft); just working on technique and form. Did 3 runs at 250 and 3 runs at 200.

Hyperextensions; bwx15, bw+45lbsx12, bw+70lbsx12-passed out after I got up, bw+105lbsx9

Good workout. Totally shot today, had to pour myself out of bed

Monopoly

90

5/16/09 Event work

Axle clean/press; warmups, 225x3, 250x1, 280x1-pure clean, ugly press, 300xmiss, 300xmiss, 255x3

Shitty, shitty day. I may be doing to much axle work. I still have no idea what to do with my feet once I clean the lift. I doing a push press, jerk, split jerk, every time it’s fucking different. I know this is not a strength issue, it’s technique and it’s mental. I don’t think I will take another heavy axle until the show. I am going to work on just doing the split jerk out of a rack for 3’s and 5’s with lighter weight.

Yoke (all runs around 50ft); 400, 500, 600, 650, 650-great run, 750 for about 20ft. I have beend dealing with some shin splint issues and today it was almost unbearable. Walking with the yoke was pure punishment. I finally nutted up and had a decent run with the 650 but if I can get the pain to go away I know I can go way faster.

Farmers walks (most runs 50ft); 200, 250, 270-good run, 270. No shin splint issues here thankfully. I feel really good about this event right now.

Done. Lots of stretching and foam roller work. I posted some videos in the strength section if anyone cares. Weight was 250lbs on the button today.

Monopoly

91

Good stuff, Monopoly.

I have a few questions when you get the time. . .

  1. How many singles do you like to do in your axle clean and press training?

  2. How do you factor missed reps into your training (cut down volume, just take it for what it is and keep going)?

  3. Arm training and the strongman. . . Just some thoughts. Obviously it can help, but when in the training week do you like to do it? How many sets X reps and exercises?

I really look forward to hearing your input.

Thanks.

92

[quote]Flow wrote:
Good stuff, Monopoly.

I have a few questions when you get the time. . .

  1. How many singles do you like to do in your axle clean and press training?

  2. How do you factor missed reps into your training (cut down volume, just take it for what it is and keep going)?

  3. Arm training and the strongman. . . Just some thoughts. Obviously it can help, but when in the training week do you like to do it? How many sets X reps and exercises?

quote]

  1. My training is usually driven by what events are in the contest. If we don’t have a contest we just do what we feel like unless we are following a set program. Right now we have a max axle in this comp, so that’s why we have been doing so many singles. We’ll do warmups (I like triples) until I hit 80% of my projected max, then I’ll start doing singles and work up to a max. If we had press for reps, that’s what we would focus on.

  2. Missed reps? I wish I had that answer. I hate missing lifts, but I’ll also take a chance on shit that is beyond my limits. Those lifts I don’t mind missing as much. Right now, shit like missing a 300lb axle clean, or a 300lb axle press, is a factor of overtraining and getting fucked mentally. I looked back and we have taken a max axle of some sorts for 9 weeks I think. (DUMB!!) Many times after I miss a lift, I’ll just keep taking it until I hit it or totally crap out. Every once in a while I’ll get it in, but more often than not I just beat myself into the ground. This is totally stupid, but when the adrenaline is flowing it’s hard to back down.

  3. Arm training by feel, I’ll always do it. I’m a bodybuilder at heart and like to train arms. If I’m on a deload week I may do just a bi/tri day. More often than not, triceps get hit hard on m/e upper days and we throw bicep work in on d/e upper day. 2 exercises max, usually 3 or 4 sets of around 10 reps. My current partner never did direct arm training before he started with me and it has without a doubt helped his strength. If your referring to the torn bicep shit, I don’t think direct arm training is going to hurt you. Torn biceps are a product of overtraining, drug use, and doing dumb stuff. (IE my biceps are killing me but let’s do stones/mixed grip deads/tire/etc) This is all JMO of course.

Monopoly

93

5/18 R/E upper

DB flat bench; 30x10, 30x10, 60x8, 60x8, 80x5, 100x5, 135x5-pr?, 150x4-pr, 75x29

Seated db military press; 60x8x5

Cable crossovers superset with face pulls; 4 sets of 12

Weighted hyperextensions superset with machine crunch; 4 sets of 10

Good workout. It does not look like much but it was. I’m stoked over the DB work. Not only was it a pr it was pretty much pain free. All 3 of us had either a rep, weight or both pr.

NO AXLE!

Monopoly

94

Lookin strong man!

95

Thanks a lot for that detailed response, Monopoly.

I know arm training isn’t # 1 priority, but I was interested in what an accomplished strongman like yourself actually puts to practice.

I’m doing 2-3 sets of 6-15 reps on 1 tri and 1 bi exercise at the end of each upper body session. Does that sound alright?

96

[quote]Flow wrote:
Thanks a lot for that detailed response, Monopoly.

I know arm training isn’t # 1 priority, but I was interested in what an accomplished strongman like yourself actually puts to practice.

I’m doing 2-3 sets of 6-15 reps on 1 tri and 1 bi exercise at the end of each upper body session. Does that sound alright?[/quote]

Thanks BL. Flow, thank you as well. I’m hardly accomplished but appreciate the vote of confidence. I think that looks good for biceps. If they are sore, leave em out. If you feel good, throw some more in. Your program looks VERY laid out however, so you probably do no want to deviate from that.

Triceps are different. I consider a floor press as much of a tricep movement as I do a press. Same goes for high board bench, jm press, etc. We like to do skulls and other stuff, but if are elbows are bothering us we’ll just can it. So again, not really much of an answer. I don’t think 3 sets of 10 on pushdowns is going to really hurt you, then again I don’t know if it’s going to help either.

97

5/20 2nd event day?

Jerk out of rack; 100x8, 135x8, 225x3 for 6 sets. Just working on speed and form with the jerk.

Yoke; Forgot to mention I left my bag at home, had the wrong shoes. Nike shox do not work well on the yoke FYI. Worked up to 650 but I was bouncing all over the place…

Stone over bar for reps (50in bar); 300x3, 300x7, 300x5

Decent day. Stones went well, my endurance is getting better there.

Monopoly

98

5/? Big event day

Really our last training weekend, next week will be kept light. Had a big day at Shaw’s place. He had another top HW am fly in to train for the weekend. Made things fun.

Axle press; Worked on a fixed axle. It’s got truck tires and they do not revolve so it was something different. Bunch of warm ups. 250x1, 285x5-pr, 285x3. Just hit one easy continental and then press. Jerk is finally getting back to normal.

Yoke; OUCH. I was out after 500 here. I tried 650 but it was to much pain and my legs literally shut down. Hopefully I have enough time to get them healed but right now I have a major shin splint issue.

Skipped farmers, same as above.

Power stairs; 350 up 5 steps, 350 up 5 steps with 450 up 5 steps, 500 up 5 with 550 up 1. Pretty sure that’s a pr. The 500 moved really well.

Stones; I was honestly out by this point. Very tired and in a fair amount of pain. We had to use a higher box today as well which I suck at and I do not have at my comp so I was lacking motivation. 250x3, 250x3, 280x2, 300x3, 330xmiss, 330x1. All loaded to a 62" box. 330 to a 62" may be a PR, I don’t know.

Overall another mixed day. Some highlights included Shaw taking a 930 yoke for 100ft in good time, eaisily loading the 400 to 68" and my main partner loading the 385 to the 62" box. I was so wrecked that I actually loaded up the tub with super cold water, ice and jumped in. That fucking hurt but I did feel much better after. Not sure what we are going to do tomorrow, even elbows are starting to nag now.

Some of the problem may have been that we picked up some new equipment on Friday. Lucky me, I had to load a 390 stone with only stickum and no warmups. Granted it was only onto a very low trailer, but just picking the fucker up killed me.

Monopoly

99

hey monopoly lookin good, i was going to start doing push presses as my main shoulder movement since i moved to a serious gym where i can do that shit, but my shoudlers apparently hate them! So question, would you reccomend log presses for shoulders/tricep heavy movement? And any instruction on how to do it or will i figure it out pretty fast?
thanks lookin good, happy new marriage man

100

[quote]bignate wrote:
hey monopoly lookin good, i was going to start doing push presses as my main shoulder movement since i moved to a serious gym where i can do that shit, but my shoudlers apparently hate them! So question, would you reccomend log presses for shoulders/tricep heavy movement? And any instruction on how to do it or will i figure it out pretty fast?
thanks lookin good, happy new marriage man[/quote]

Hey bignate,

What part of the movement does your shoulder not like? If they don’t like push presses, I doubt they will like the log! Can you do strict military presses? DB presses? Let me know and I can try (stress try) to help you out.

5/25 r/e upper/recovery day

Flat bench of foam roller; 135x10, 135x10, 225x10, 225x10, 275x8, 225x13?

Hammer strength shoulder press superset with close grip lat pulldowns; 4 sets of 12

Face pulls superset with tricep pushdowns; 4 sets of 12

Reverse hyper; 3 sets of 10

Somewhat easy day. Elbows and shoulders felt really beat up. Today is off, tomorrow is going to be high rep leg press, stones, and accessory/recovery work.

Monopoly