Watched. Every vid. Twice.
You def. Belong man…if anything those guys trained for a fast start and speed/fast pace.
FarmerOwen: Thanks brother! I feel like strict overhead is the hardest for me to improve as well. I can’t wait for the day that I hit 315 for a strict single. Thanks for checking in man!
IronWarrior: Thanks man, that means a lot. And yea, gym lifts don’t seem to crossover well, but I have found that since I started doing strongman training that my gym lifts have gone up a lot! I am definitely going to compete again, right now I am just deciding how soon. Thanks for posting, boss.
LoRez: Thanks for the kind words! Yea, I was figuring the car deadlift would be a good event for me, but as I went in all of the guys were telling me that it is not like a regular deadlift at all. They were completely right. It is more like a hack squat than a deadlift, but it isn’t really like a hack squat either. It is a completely different exercise all together. I really hope I can figure out a way to weld ones of these together to train on. They are showing up more and more in local shows and if I want to make it back to nationals next year, I will have to improve that event.
That is the main thing I am going to change about my training…Actually doing the events prior to the competition. Just walking in cold and faking my way through isn’t going to work on the national level. Thanks for checking in, man.
barbedwired: Thanks man. If I belonged was a question i have been asking myself a lot since the comp. I think i do but I had no business walking in and completing the events for the first time ever right there in competition was stupid. If I make it to Nationals again next year, I should have a much better showing. Thanks for what you said, brother.
=====================================================
“A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals.” --Larry Bird
“Never be bullied into silence. Never allow yourself to be made a victim. Accept no one’s definition of your life; define yourself.” --Harvey Fierstein
SUNDAY, 12OCTOBER2014 - Work For Today
CONDITIONING - As Many Rounds As Possible in 12 Minutes
50 PVC Overhead Squats
Run 400 Meters Carrying a 50lb Medicine Ball
Then, 5, 4, 3, 2, 1 Reps of
Squat Cleans (Every rep much touch the floor and add weight every round): 225x5, 275x4, 315x3, 325x2, 335x1
Double Unders x10 (5 = 50 Reps, 4 = 40 Reps…)
STRENGTH
4 Sets of 5 Deadlifts @ 525lbs
Then Worked Up to a Heavy Single
550x2
585x1
605x1
635x1
660xNo. Very, very angry
NOTES:
- Deads felt horribly heavy today. I think my CNS may still be a little bit tired from the car deadliest last week and all of the training I put in this week…
Watching your vids and some other’s, I noticed that most competitors wear knee and elbow sleeves and wrist wraps. I was just wondering if you’ve ever considered using them or have tried them. Also now that you’ve been using a belt for awhile, what are your thoughts about it?
And congrats on the press PR!
Roran: Well man, i like to use as little as possible in way of accessory stuff. If people want to use it in competition, then it is ok i guess, but if a deadlift suit adds 70lbs to your lift, then I know, I would feel like it was “me” completing the lift. The belt I understand because it gives you something to push out against and it undeniably helps. That said, I still don’t put one on until I am at above 80% of my 1RM. I think things can very quickly become a crutch. I have tried out knee wraps, and they definitely do make my knees feel better, but they also add pounds to my squats that I might not have actually earned. That doesn’t sit well with me for some reason.
In my perfect world, we would all have to complete our lifts with nothing but chalk…But that is not where the world of Strongman and powerlifting are right now. I understand that promoters want bigger numbers to draw crowds and make the sport more interesting, but I am kind of a purest and wish it wasn’t that way. Because i do want to compete with the best in the world, I know I need to add these things into my training, but I can’t seem to bring myself to buy them. I am sure i will in the future, but as for now I am still holding out.
Thanks for asking and for reading, brother!
===========================================================
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” --Arnold Schwarzenegger
“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” --Arnold Schwarzenegger
MONDAY, 13OCTOBER2014 - Work For Today
CONDITIONING
Stone Ladder. Line up 7 Stones, 10 Feet apart in order from lightest to heaviest. When the clock starts pick up the first stone and lift it over your shoulder. Run to the next stone and do the same. Continue to do this until all the the stones have been put over your shoulder. When the last stone hits the ground, time stops. Do this for 6 rounds, trying to beat your time every round.
Then Complete 30 Clean & Overhead Presses with a stone as close to bodyweight as Possible as fast as possible.
STRENGTH
8 Barbell Bent Over Rows (As Heavy As Possible)
1 Paused Bench Press @ 430lbs
8 Plate Around Head (Each Side)
:30 Second Weighted Plank
:30 Seconds Battle Ropes
8 Barbell Bent Over Rows (As Heavy As Possible)
1 Paused Bench Press @ 435lbs
8 Plate Around Head (Each Side)
:30 Second Weighted Plank
:30 Seconds Battle Ropes
8 Barbell Bent Over Rows (As Heavy As Possible)
1 Paused Bench Press @ 440lbs
8 Plate Around Head (Each Side)
:30 Second Weighted Plank
:30 Seconds Battle Ropes
NOTES:
- Great training day. I am really trying to get more comfortable with stones and so you will be seeing them in my workouts more often.
- Bench Felt good, everything went up smoothly.
Haha, I love and understand your attitude, thanks for the response. I’ve considered using a belt but said I wouldn’t until I got to my own set weight goals.
Roran: Sure man, I love answering Questions.
======================================================
Just hit a 465 Paused Bench Press this evening…Here is the vid
I think you definitely have more in you, man.
beastly bench press man.
Just finished a 3 days rucking-trip with friends, 15~miles a day and 45-55lbs bag on our back. Considered success since the trails were quiet hard, a lot of steep hills and mountains. The ankles took a little beating… I’m taking it off and light for the rest of the week…
I saw all the new vids from the com and training, hit it hard brother! Especially now when you know what to get ready to and you educated yourself.
By the way, I bet you can lock 480 paused!
spar4tee: Yea man, I’m not sure exactly where I will top out with the pause. Hopefully right around 500. We will see.
law8: Thanks man, and thanks for checking in!
======================================================
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” --Arnold Schwarzenegger
“The worst thing I can be is the same as everybody else.” --Arnold Schwarzenegger
TUESDAY, 14OCTOBER2014 - Work For Today
STRENGTH & CONDITIONING
MINUTE 1-10
At the top of Every Minute for 10 Minutes Complete 1 Squat Clean. Add weight every round
Use the remainder of the minute to add the weight and rest.
Worked up to 315…
MINUTE 11-20
Immediately after you complete your last squat clean, strip the weight back down for Snatches. Then at the Top of Every Minute for the Next 10 Minutes Complete 1 Muscle Snatch. Add weight every round.
Use the remainder of the minute to add the weight and rest.
Worked up to 245…
MINUTE 21-30
Immediately after you complete your last Muscle Snatch, strip the weight back down for Clusters (Squat Clean + a Thruster in one motion). Then at the Top of Every Minute for the Next 10 Minutes Complete 1 Cluster. Add weight every round.
Use the remainder of the minute to add the weight and rest.
Worked up to 275…
NOTES:
- Normal Rucking first thing in the morning
- Horrible day of lifting for me…Nothing felt right and I just wasn’t getting it done.
As per other posts here, echoing the superb effort in the contest.
I note on some earlier videos you sometimes squat, etc barefoot.
Is it worth wearing your comp footwear for some lifts that closely match your strongman comp challenges?
Also, maybe throw down some sand, gravel, and hose down the pavement outside prior to those yoke walks! 
(just incase it rains during the next comp).
Regev: I hope you are right about the 480 bench man! And your ruck sounds like it was awesome, great Job Brother!
Raven: Thanks for the kind words brother! And about the footwear. if given the choice, I will ALWAYS go barefoot in anything I do. In strongman sometimes they will allow you to compete barefoot or in socks for some of the events. It all depends on the contest. When I train, I just like the feeling of my feet being on the ground. I cannot explain it, but I don’t even like to have socks on. I don’t feel like I am grounded and I “grab” the floor a ton with my toes constantly. I think it comes from growing up fighting and martial arts. Thanks for the suggestions and for checking in boss!
========================================================
“What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn’t think I could lift another ounce of weight. What I learned is that we are always stronger than we know.” --Arnold Schwarzenegger
WEDNESDAY, 15OCTOBER2015 - Work For Today
STRENGTH
Worked up to a New 1RM Beltless 6 Second Paused Front Squat:
135x1
225x1
275x1
315x1
365x1
385x1 (PR - Vid)
405x6 Second pause but dropped it 1/4 of the way up
CONDITIONING
Loaded a Barbell with 245lbs
Minute 1: 2 Squats
Minute 2: 4 Squats
Minute 3: 6 Squats
Minute 4: 8 Squats
Minute 5: 10 Squats
Minute 6: 8 Squats
Minute 7: 6 Squats
Minute 8: 4 Squats
Minute 9: 2 Squats
Minute 10: 20 Squats
EVENTS
At the top of Every minute for 10 Minutes Complete 1 - 50 Foot Yoke Carry. Ensure that the walk took between 11-15 Seconds. If you finished early, add weight. If you took longer, reduce the weight…did a couple of carries at 700 and 3 @ 750lbs
NOTES:
- Normal Rucking First thing in the morning
- Pretty stoked about the front squat. 6 Seconds is a LONG time!
Great squat! Killed it!
Epic pause!
I started pausing my front squats as well, it’s a brutal! My deadlift and squat are flying thanks to this.
fcuk. pretty impressive how your form stayed solid after that long pause.
MattyG35: Thanks brother!
Regev: Yea man, I hope it makes mine start flying up as well! Definitely a brutal lift
law8: Thanks boss, yea I am pretty happy with it. I was able to hold 405 for the 6 second pause, but lost it on the way up. My upper back is jacked today from them and the yokes.
======================================================
"If you plan to build walls around me, know this - I will walk through them. --Richelle E. Goodrich
THURSDAY, 16OCTOBER2014 - Work For Today
CONDITIONING
Deck of Cards Workout: Complete the number of reps corresponding with the number on the card. Face Cards = 10 Reps, Aces = 11.
Hearts: Box Jumps (30" Box)
Spades: “V” Sit-Ups x 2 (8 = 16 reps, Ace = 22 Reps)
Diamonds: Deficit Handstand Push-Ups
Clubs: Hand Release Burpees
Joker1: 4:00 Minute Plank
Joker2: 4:00 Minute Tabata Deficit Push-Ups
NOTES:
- Normal Rucking first thing in the morning
- I am BEAT UP from yesterday’s workout! I got it done today but my body definitely fought me every step of the way. Hoping to hit some stones tomorrow.
- The long paused front squats are definitely building upper back strength. I think they are far superior to any kind of rowing movement. Time will tell I suppose
I tried for a few weeks front squat holds and my abs, core and upper back got a lot stronger and thicker. The only problem was that my upper back and abs was sore for a few days and it bothered the training. Try it out-setting the safety pins at a height a bit lower than the shoulders and load the bar, hold it for 30-60 seconds and drop it. You can do a front-ruck yoke walk, it should work the same…
If your upper back get sore after heavy front squat season you can’t imagine how sore it’ll be after the holds.
I hope to bring my front squat up to 300 1RM by the end of January, right now I’m repping 200, I hope it’ll help me bring my squat and deadlift at least by 50lbs up.
[quote]Alpha wrote:
======================================================
"If you plan to build walls around me, know this - I will walk through them. --Richelle E. Goodrich
[/quote]
I normally like all of your quotes, but this just struck me today as particularly good.
Regev: Thanks man, I will have to give those a try!
Roran: Thanks man, I liked it as well.
=============================================
“You are what you do, not what you say you’ll do.” --C.G. Jung
“Action may not always bring happiness, but there is no happiness without action.” --William James
“In any moment of decision, the best thing you can do is the right thing. The worst thing you can do is nothing.” --Theodore Roosevelt
FRIDAY, 17OCTOBER2014 - Work For Today
CONDITIONING
20, 15, 10, 5 Reps of
Kettlebell Clean & Presses (Left Side)
Single Arm Kettlebell Swings (Left Side)
Burpees
Kettlebell Clean & Presses (Right Side)
Single Arm Kettlebell Swings (Right Side)
EVENTS - At the top of every minute for 10 Minutes
Odd Minutes: Max Effort Keg Clean & Press
Even Minutes: Max Effort Simulated Car Deadlift
EVENTS - At the top of every minute for 10 Minutes
Odd Minutes: Max Effort Farmer’s Walk
Even Minutes: Max Effort Hollow Rocks