My Thoughts, Reflections, Personal Feedback:
Could break the 160kgs off the ground but nope, couldn’t get it. Gym attendant being a bitch, dude doesn’t like me. Will be swapping over to school gym, at least I can deadlift in peace there. Will figure something about the stupid tiny 20kgs plates at the school gym. Going to finish up my upper body hypertrophy stuff and get on 531 and start prepping for the strongman competition thing I have coming up. I seem to be having one of those training mid life crisis type crap. Too many goals. Too unfocused. Maybe, it’s the holidays. Will be getting my shit together real soon. Oh and my right knee caves in during my attempt at 160kgs. Probably weak glutes or something, stiff leg deadlifts will be programmed in soon.
Competition Bench 20kgs x 5
Competition Bench 40kgs x 5
Competition Bench 50kgs x 5
Competition Bench 60kgs x 5
Competition Bench 70kgs x7,7,4
Tried out pause squats and such
My Thoughts, Reflections, Personal Feedback:
Tried out paused PROM squats off the pins and such and I can see how they won’t translate as well to the squats as compared to the deadlift. Was supposed to get 70kgs x3x7 for Bench but heh, maybe I was tired and didn’t rest enough between sets.
Olympic Press 20kgs x 5
Olympic Press 30kgs x 5
Olympic Press 40kgs x 5
Olympic Press 50kgs x 5
Olympic Press 55kgs x 3x5
Squats 60kgs x 5
Squats 100kgs x 2
Squat 130kgs x2x1
Squat Top Partials 160kgs x 3
Squat Top Partials 180kgs x 3
Squat 140kgs x 1
Squat 130kgs x2x1
My Thoughts, Reflections, Personal Feedback:
Sick. Felt like shit. Will rest up and hit it hard the next workout.
Did some deadlifts, worked up to a few singles of 140kgs. Did some barbell rows. Nothing eventful, was mainly there to accompany and guide a friend along.
Competition Bench 20kgs x5
Competition Bench 40kgs x5
Competition Bench 60kgs x5
Competition Bench 72.5kgs x7,6,5
Some squats and trying out box squats
Top Partial Squats 140kgs x3
Top Partial Squats 150kgs x3
Top Partial Squats 160kgs x3
Top Partial Squats 170kgs x3
My Thoughts, Reflections, Personal Feedback:
Same ol’ same ol’, nothing new to report today. Can’t do box squats at the gym, bench ain’t low enough and the bench gets in the way of my legs.
Did some farmer’s walks, can’t exactly remember how much I did but here are some of the videos I’ve recorded. Oh and the weight for the competition would be 60kgs per hand for 15 metres.
60kgs per hand, 6 to 7 seconds.
60kgs per hand, 7 seconds.
80kgs per hand, 8 seconds.
90kgs per hand, 17 seconds, 1 drop.
My Thoughts, Reflections, Personal Feedback:
Entered a new level of high/adrenaline rush during the 90kgs farmers, amazingly feeling. Gotta try it again real soon. Tried 100kgs per hand after the 90kgs. Made it 3m-ish and I was out. Burst a blood vessel in my left ring finger, I’m sure its nothing serious. Will recover and get back at it. I gotta get that high feeling again, can probably hear it from the ending part of the video. It was amazing. Surreal.
Competition Bench 20kgs x5
Competition Bench 40kgs x5
Competition Bench 50kgs x5
Competition Bench 60kgs x5
Competition Bench 70kgs x1
Competition Bench 75kgs x4,4,3,3,4
Did some squats, up to a single at 140kgs, nothing worth mentioning.
Did 15 flips of 180kgs tyre.
180kgs Tyre Flips x 5, 10m.
My Thoughts, Reflections, Personal Feedback:
Tyres felt rather slow. Lanced the blood blister on the ring finger of my left hand, should heal up soon. Skin torn on right hand, ring finger. Dang the farmers yesterday was fun.
I just responded to your Farmer’s walk question in Punisher’s log. Check it out if you feel so inclined. I really think you are going to destroy this competition brother!
[quote]Alpha wrote:
I just responded to your Farmer’s walk question in Punisher’s log. Check it out if you feel so inclined. I really think you are going to destroy this competition brother![/quote]
Thanks Alpha! Didn’t think you would check out my training log, this means a lot to me.
[quote]MarkKO wrote:
Sounds like you’re going pretty well. Also sounds like you aren’t giving yourself much rest either, so keep and eye on that. [/quote]
Flipped tyres a shit ton of times.
8 flips with the 180kgs tire in 22.5s is the best timing done for. Aiming for sub 20 during the actual competition.
Special shoutout to my friend Joe for helping me out with the tire flips, I know you’re reading this. Somehow strained my right bicep during the tire flips, will be more careful in the future.
I most likely won’t be pushing the plus sets for the squats/deadlifts cause I’ll be adding in a lot more accessory work to increase volume and work on supposed weak points, pretty sure I’m the weak point though heh.
You could break the farmer’s walk into “2 pieces.” The beginning is all about a fast pick up, short choppy steps, and accelerating fast. The end is about increasing the length and speed of your strides, without getting pulled off balance by the “speed wobbles.” Ideally, you’ll hit top speed, and lose it forward just as you cross the finish line.
So you could drill the initial pick up on the whistle and the first 6 or 8 steps. Like a sprinter would practice coming out of the blocks. Get fast at the start.
Then you could do some runs longer than the competition distance. The extra distance will give you more time to accelerate. This will allow you to spend more time figuring out how to go really fast at the end, and how to deal with the implements pulling you all over the place.
If you’re really good at the specific skills at the beginning and the end of the farmers, you should be faster.
I like to do snatch-grip shrugs to remind me not to pull with my arms when messing with tires.
[quote]Benanything wrote:
I most likely won’t be pushing the plus sets for the squats/deadlifts cause I’ll be adding in a lot more accessory work to increase volume and work on supposed weak points, pretty sure I’m the weak point though heh. [/quote]
Mate, from what I know of 5/3/1 that’s almost the exact opposite of how it is meant to be run.
I’m not trying to be an arsehole or anything. Its just that you will probably get much more out of 5/3/1 if you run it doing the plus sets and not overdoing assistance.
Think of it this way: doing the plus sets will get you better and stronger at the main lifts because you’re starting at very manageable weights so your technique won’t be compromised. That in itself will correct many weaknesses. A couple of assistance exercises as intended in the program will shore up what’s left of the weak points.
Compare that with dropping the plus sets for much more assistance where most likely you’ll get much better at the assistance work without actually getting rid of the main lift weak points that well.
Just my opinion, of course. You’ve got a really good work ethic so you’ll get results from sheer hard work anyway. It just seems more sensible to me to follow the program as planned.
[quote]Benanything wrote:
I most likely won’t be pushing the plus sets for the squats/deadlifts cause I’ll be adding in a lot more accessory work to increase volume and work on supposed weak points, pretty sure I’m the weak point though heh. [/quote]
Mate, from what I know of 5/3/1 that’s almost the exact opposite of how it is meant to be run.
I’m not trying to be an arsehole or anything. Its just that you will probably get much more out of 5/3/1 if you run it doing the plus sets and not overdoing assistance.
Think of it this way: doing the plus sets will get you better and stronger at the main lifts because you’re starting at very manageable weights so your technique won’t be compromised. That in itself will correct many weaknesses. A couple of assistance exercises as intended in the program will shore up what’s left of the weak points.
Compare that with dropping the plus sets for much more assistance where most likely you’ll get much better at the assistance work without actually getting rid of the main lift weak points that well.
Just my opinion, of course. You’ve got a really good work ethic so you’ll get results from sheer hard work anyway. It just seems more sensible to me to follow the program as planned. [/quote]
Fair point, I’ll take it into consideration. And nope, definitely not an arsehole thing to do. People nowadays generally seem to be too nice and afraid to point out to others if they’re doing something wrong if you ask me.
[quote]FlatsFarmer wrote:
You could break the farmer’s walk into “2 pieces.” The beginning is all about a fast pick up, short choppy steps, and accelerating fast. The end is about increasing the length and speed of your strides, without getting pulled off balance by the “speed wobbles.” Ideally, you’ll hit top speed, and lose it forward just as you cross the finish line.
So you could drill the initial pick up on the whistle and the first 6 or 8 steps. Like a sprinter would practice coming out of the blocks. Get fast at the start.
Then you could do some runs longer than the competition distance. The extra distance will give you more time to accelerate. This will allow you to spend more time figuring out how to go really fast at the end, and how to deal with the implements pulling you all over the place.
If you’re really good at the specific skills at the beginning and the end of the farmers, you should be faster.
I like to do snatch-grip shrugs to remind me not to pull with my arms when messing with tires.[/quote]
On an additional note, should I train with my competition weight or go slightly heavier since the competition weight ain’t exactly heavy for me.
[quote]Benanything wrote:
I most likely won’t be pushing the plus sets for the squats/deadlifts cause I’ll be adding in a lot more accessory work to increase volume and work on supposed weak points, pretty sure I’m the weak point though heh. [/quote]
Mate, from what I know of 5/3/1 that’s almost the exact opposite of how it is meant to be run.
I’m not trying to be an arsehole or anything. Its just that you will probably get much more out of 5/3/1 if you run it doing the plus sets and not overdoing assistance.
Think of it this way: doing the plus sets will get you better and stronger at the main lifts because you’re starting at very manageable weights so your technique won’t be compromised. That in itself will correct many weaknesses. A couple of assistance exercises as intended in the program will shore up what’s left of the weak points.
Compare that with dropping the plus sets for much more assistance where most likely you’ll get much better at the assistance work without actually getting rid of the main lift weak points that well.
Just my opinion, of course. You’ve got a really good work ethic so you’ll get results from sheer hard work anyway. It just seems more sensible to me to follow the program as planned. [/quote]
I’ve ran the 5/3/1 BBB 3-month challenge and the plus sets were kept to the minimum reps. It really depends on the progression goal of the training cycle. For the challenge, the goal was ultimately to work up to a very large amount of volume with the assistance lifts (which were still the main movements) and that resulted in getting a lot of technique work while building a lot of muscle for those movements. Later on I transitioned to a normal 5/3/1 routine and saw the strength gains from all the previous volume work. It was basically 5/3/1 implemented in a way to reflect block periodization where there are phases of accumulation, transmutation and realization. It can still work if there is some logical progression for it. But in the end, both ways have proven to work for people.
You can go a little heavier than the competition weight, but not so heavy that it turns into a totally different event. Your competition will be about speed, not who can carry the most weight.
Having said that, in the United States, it’s pretty common for the weights of the implements to go up at the last minute. Especially on the farmer’s walk.