Good liftin.
Do you know what the events are going to be at the comp?
[quote]IronAbrams wrote:
Good liftin.
Do you know what the events are going to be at the comp?[/quote]
Funny enough, I- in all my weakness- am organizing the event. . .
It is a less than strong-man strong-man competition because we are trying to get more people on campus and in the area involved in the sport.
So far the events:
-Overhead Press in 60 seconds
155 lbs. for below 200
185 lbs. for above 200
95 lbs. for women
No split jerk techniques
-Truck Pull from within tire
Distance in 60 seconds
Car pull in 60 seconds for women
-Crazy Medley
Tire flipping, keg running, sled pulling, and a short turn around to a ten yard dash
Lighter implements for women
-Farmer’s Carry
350 lbs. for below 200
400 lbs. for above 200
200 lbs. for women
-Keg toss for height
We need to find a standard to measure this. . .
-Tire Flips
Total flips in 60 seconds
Tire must completely reset between flips- no bouncing
My plan for approaching and destroying the competition :P=
W1 (3/22) 8X3 main lifts, moderate volume assistance
W2 (3/29) 3X3 main lifts moderate-high intensity, moderate volume assistance
W3 (4/5) 8X3 main lifts, moderate volume asstiance
W4 (4/12) Light event work and some conditioning. Possibly incline walking to cut weight.
4/18 Compete
I’m hovering around 205 lbs. right now. Here’s what I’ll do to cut weight and make the <200 lbs. class.
Starting 4/12 2 gallons water daily and lots of fiber
4/16 evaluate whether incline walking is needed and cut down to 1 gallon a day
4/17 minimal water, dandelion root like crazy, and possibly an hour long incline walk the morning of 4/18
4/18 weigh in at ~7-8AM, eat like CRAZY and drink as much water as possible without going too crazy.
Then beat my PRs and have a shit ton of fun. That rhymed.
Sounds like a good setup, bringing strongman to the masses 
I have absolutely no advice to give for cutting weight, but as for the keg toss you might want to do it like they did at the WSM- a rigged pole kind of like a flag post that was the standard for height and then a row of 5-6 progressively heavier kegs. That, or you could do a throw for distance.
With nicer weather coming up my roommate and I might actually have the chance to train with the Diesel Crew, they’re only an hour away or so.
[quote]IronAbrams wrote:
Sounds like a good setup, bringing strongman to the masses
I have absolutely no advice to give for cutting weight, but as for the keg toss you might want to do it like they did at the WSM- a rigged pole kind of like a flag post that was the standard for height and then a row of 5-6 progressively heavier kegs. That, or you could do a throw for distance.
With nicer weather coming up my roommate and I might actually have the chance to train with the Diesel Crew, they’re only an hour away or so.[/quote]
Man, that would be an awesome experience. If you guys end up doing it, you’ll have to tell me how it was!
I really like that idea. . . You have me thinking now about possibly tossing different types of objects. Doesn’t necessarily have to be a set of kegs, as they are hard to come by from my experience.
This weekend I am spending all my time away from study and work building up the implements we need for the competition. We have most of them already, but there is still work to be done!
Also, I have to advertise more. . . Gotta bring fliers to work and sneak them into peoples’ bags. . . >:)
[u][i]3-24-09[/u][/i]
AM Weight: 205.2
Back Pain: 1 out of 10
Bleh, nothing more than slight discomfort on occasion. I don’t think this is a result of deadlifts. Honestly, lately I’ve been lazy about picking things up properly. Well, not entirely lazy but I close my car door with some rotation. Think that’s the problem.
Right Pec Pain: 0 out of 10
[u][i]Upper Body 1[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Push Jerk
175X1X3
B. Push Press
170X2F@3
155X4
155X3X5
C. Pull Up
BWX6
D. Kroc Row
105X21 PR + 1 rep and 5 lbs.
E. Band Pushups
BWX15X2
F. Reverse Curl
70X7,8,7 PR
G. DB Skull Crusher
30X6X3/side PR
H. Pec flies with 100 lbs. cable flies 2X15, lower trap work, and some sleeper stretches. Also did Ankle and Hip flexor mobilizations between sets today.
So anyone that has followed my log for the last few months has probably noticed that my back is getting a lot stronger. That’s great, but my pressing isn’t. I know why- I simply don’t have the volume in this program necessary to create any sort adaptation. My pec feels 100% now, so I know I can push weight on bench pressing. Also, I intend to make push pressing a 3X8 ‘assistance’ lift and start prioritizing CGBP and Bench variations.
That’ll come, but, for now, the most I’ll consider doing is making push press a higher rep movement because 3’s aren’t doing their job anymore.
Good training!
[u][i]3-26-09[/u][/i]
AM Weight: 205.0
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Lower Body 2[/u][/i]
Dynamic Flexibility
A. Front Squat
220X3X2 PR
220X2X2
215X3
205X3X3
B. Good Morning
235X5 PR
235X6X2 PRs
C. Pull-ups
BWX10 PR
D. SL RDL
45X15/sideX2
45X12/side
Getting more knee bend and I feel things balancing out much better with the new form
E1. Back Extension
55X20,18 PRs
E2. Core Rotations
BWX10/sideX2
F. Cable hip work
85X20 add right abd left
Didn’t feel it too well today. Front squats just weren’t there like I had hoped they would be.
EDIT: I think I’m a bit impatient. Looking at the PRs puts things in perspective. Still truckin’
You need to drop some of those fliers at the local gyms.
There may be a few people at my gym that will do it, with enough notice.
[quote]Flow wrote:
I’m hovering around 205 lbs. right now. Here’s what I’ll do to cut weight and make the <200 lbs. class.
Starting 4/12 2 gallons water daily and lots of fiber
4/16 evaluate whether incline walking is needed and cut down to 1 gallon a day
4/17 minimal water, dandelion root like crazy, and possibly an hour long incline walk the morning of 4/18
4/18 weigh in at ~7-8AM, eat like CRAZY and drink as much water as possible without going too crazy.
Then beat my PRs and have a shit ton of fun. That rhymed.[/quote]
One week out, I double my water intake - at least! - and start dandelion, parsley, and maybe uva ursi. I increase my salt intake.
Three or four days out, I drop all salt.
Twenty-four hours out, I drop ALL water and liquids, and eat light weight dry food, like Cliff Builder bars. When you aren’t drinking a ton of water, you hold onto every ounce you ingest.
The night before, I take a few hot hot HOT epsom salts baths in a closed bathroom.
After weighins, I love PB&J with bananas, pedialyte, gatorade, chocolate, etc. I just try to not drink so much that I puke when lifting.
[quote]mahwah wrote:
You need to drop some of those fliers at the local gyms.
There may be a few people at my gym that will do it, with enough notice.[/quote]
I absolutely will. Tomorrow I am going nuts getting as much advertising and preparation done.
Thanks for stopping by the log.
I’ve pretty much set my mind on not doing the competition at this point. I will be manning the loudspeaker, keeping the scoresheets updated, and making sure everything is going smoothly. Don’t see how I’ll be able to do that effectively while competing. Sucks, but oh well 
I can still mess around with the events, though 
So far I’ve been able to get some dudes to say they’ll be up for it at GNC and many guys on campus are looking to do it. Including some pretty strong dudes.
Damn. . . sucks. I wanted to compete, lol.
It’s all good, now I can push my weight even higher. GAME TIME
[quote]pushmepullme wrote:
Flow wrote:
I’m hovering around 205 lbs. right now. Here’s what I’ll do to cut weight and make the <200 lbs. class.
Starting 4/12 2 gallons water daily and lots of fiber
4/16 evaluate whether incline walking is needed and cut down to 1 gallon a day
4/17 minimal water, dandelion root like crazy, and possibly an hour long incline walk the morning of 4/18
4/18 weigh in at ~7-8AM, eat like CRAZY and drink as much water as possible without going too crazy.
Then beat my PRs and have a shit ton of fun. That rhymed.
One week out, I double my water intake - at least! - and start dandelion, parsley, and maybe uva ursi. I increase my salt intake.
Three or four days out, I drop all salt.
Twenty-four hours out, I drop ALL water and liquids, and eat light weight dry food, like Cliff Builder bars. When you aren’t drinking a ton of water, you hold onto every ounce you ingest.
The night before, I take a few hot hot HOT epsom salts baths in a closed bathroom.
After weighins, I love PB&J with bananas, pedialyte, gatorade, chocolate, etc. I just try to not drink so much that I puke when lifting.[/quote]
Ok, that is golden advice. I am bookmarking this page in my browser for the next time I compete. Thank you.
[u][i]3-27-09[/u][/i]
AM Weight: 204.8
…
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Upper Body 2[/u][/i]
Foam Rolling
Dynamic flexibility
A. Bench Press
180X5X2
175X5X3
B. Pull Ups
BWX8
C. Constant Tension (no weight reset) Pendlay Row
185X6X3
D. Supine Row
+25X12X2 PR
E. DB French Press
30X7,6,5 PR
Matched last two sets with left arm.
F. DB Curl
75X10,8 PR
45X10
G1. Pec Flies
100X20X2
G2. Sleeper Stretch
RightSideX30sX2
Good session. Tight right pec.
need to do five things to keep my pec healthy this time around:
- Pull bar apart
- Stretch out my posterior shoulder girdle
- strengthen subscap on my right side
- soft tissue work for posterior shoulder girdle
- Keep bar speed equal on both sides
- Just lift heavier stuff, week-in, week-out.
Alright, have a good one.
Got a good deal of things done for the strongman competition today.
Looks like we will have good turn-out!
[u][i]3-30-09[/u][/i]
AM Weight: 204.0
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Lower Body 1[/u][/i]
Dynamic Flexibility
A. Deadlift
320X3X8 PR
(ankle mobility and posterior shoulder girdle SMR between sets)
B. Reverse Lunge
145X8/sideX2 PR
145X9/side PR (Total volume + 3 reps)
C. SL RDL
50X12/sideX3
D. Curl ups with Elbows High
BWX8-10X3
Thought I would deload this week. I was going to do 4X3s and moderate volume assistance, but 320 felt so light that I’m abandoning the deload.
I’m changing a few things this week. I’m adding Close Grip Bench Press to the mix, removing Push Jerks, cutting tri assistance down to 2 sets an upper body day, making pull-ups a weighted movement for 20-25 total reps on the first upper body day, and, lastly, substituting Pallof Press for the Core Rotations.
Everything else is going smoothly, so I have no reason to change it all up.
After this next month mesocycle I may go to a straight BBer split with 4X6-8s on main exercises and 8-15 on the rest. Probably will make it a bodypart split as well. Figure I’m doing strength specific stuff now, it’d be a good shock to be BBer for a while and get stronger/bigger that way. After I gain some weight and get stronger with that strategy I’ll go to heavy singles/doubles. That’ll be a good change, I think.
[u][i]3-31-09[/u][/i]
AM Weight: 204.8
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Upper Body 1[/u][/i]
Foam Rolling
Dynamic Flexibility
A. Push Press
135X8X3 PR
B. Pull-Up
BWX3
+25X3 PR
+15X7X3 PR
C. Floor Press
155X8,8,10 Baseline PR
D. Kroc Row
110X18F@19 PR
E. Reverse Curls
70X8,8,6
F. Unilateral Skull Crusher
30X8,7 PR
Opted for Floor Presses instead of CGBP because it will be a bit less stressful on my pec tendon initially. In four weeks, I will have adapted well enough to get a greater ROM lift like CGBP on top of bench pressing without any problem.
Gotta make it stepwise-like and all that good stuff.
I was happy with the Kroc Rows after all of the weighted pull-ups. Also, 135 was a good place to start for 3X8s. Next week I’ll do 140-145 and work up to 8s again.
Good day! Gotta eat more, though. 0.88 cents in my bank account doesn’t help that case.
Lookin really strong man. Those Push presse’s seem to be coming along really well.
I was wondering, this might seem like a newbish question, but wouldnt it be more benificial to my medium grip BP, to just do CGBP all the time?
[quote]BlackLabel wrote:
Lookin really strong man. Those Push presse’s seem to be coming along really well.
I was wondering, this might seem like a newbish question, but wouldnt it be more benificial to my medium grip BP, to just do CGBP all the time?[/quote]
Thanks, Blacklabel.
I’m sorry, I don’t quite understand the question. . .
[quote]Flow wrote:
BlackLabel wrote:
Lookin really strong man. Those Push presse’s seem to be coming along really well.
I was wondering, this might seem like a newbish question, but wouldnt it be more benificial to my medium grip BP, to just do CGBP all the time?
Thanks, Blacklabel.
I’m sorry, I don’t quite understand the question. . . [/quote]
What Im saying is, if Im trying to get my 1RM up for my medium grip bench press (pinky on rings), shouldnt I just do CG bench more often, or every workout.
[quote]BlackLabel wrote:
Flow wrote:
BlackLabel wrote:
Lookin really strong man. Those Push presse’s seem to be coming along really well.
I was wondering, this might seem like a newbish question, but wouldnt it be more benificial to my medium grip BP, to just do CGBP all the time?
Thanks, Blacklabel.
I’m sorry, I don’t quite understand the question. . .
What Im saying is, if Im trying to get my 1RM up for my medium grip bench press (pinky on rings), shouldnt I just do CG bench more often, or every workout.
[/quote]
That is a difficult question to answer without having your entire program in front of me.
I think that if you did 20-25 heavy reps on your medium grip bench press and did another 20-25 heavy reps on your closegrip bench press, you will see good results.
At my level, I am experiencing good results with 100-110 reps total for pressing and pulling.
So basically four pulling exercises for 20-30 reps and four pressing exercises for 20-30 reps. One of each is vertical, so a pull-up and a push press. The rest is horizontal, say a dumbbell row and a bench press.
So, I’d recommend you do CGBPs with 3 sets of 5-8 reps as an assitance exercise for your medium grip bench press. Try something like 8X3 or 5X5 for your bench.
I like choosing one ‘primary exercise’ and changing the volume up every week. Basically, the less sets I do, the more weight I shoot for lifting. The more sets I do, the more I focus on just getting good heavy lifting volume in. So I’ll go through a cycle of 6X3 where I get used to the movement and that number of reps, 8X3 where I get some nice solid volume in, 3X3 where I just try and lift heavy stuff (I take longer rest periods and make lots of noise ), and then I’ll go for 10X3, trying to push more weight than the previous 8X3.
So,
W1: 6X3 Introductory
W2: 8X3 Moderate-High Intensity Volume
W3: 3X3 VERY High Intensity
W4: 10X3 and an extra set on all of my assistance work. Omfg I am going to die
W5: Deload or keep rolling if I feel good.
I seem to always get 5-10 lbs. out of this type of cycle.
[u][i]4-2-09[/u][/i]
AM Weight: 206.6
Back Pain: 0 out of 10
Right Pec Pain: 0 out of 10
[u][i]Lower Body 2[/u][/i]
Dynamic Flexibility
A. Front Squat
220X3X6 PR
220X2
205X3
B. Good Morning
240X5,6,6 PR
C. Anderson Squats
185X10/side, 195X10/sideX2 PR
D. Pallof Press
70X12/sideX3
Kept hands really high this time. Was doing them wrong before.
E. Back Extensions
55X20X2 PR
Can’t complain about this one.
Front squats took so much out of me. I am wrecked now.
Off to eat and then work for two hours. Yes, a two hour shift. Horay.
Have a good one!
LoL I’ve been calling Jefferson Squats ‘Anderson Squats’ for a long time.
Funny thing is that I’ve known that anderson squats are squats from a start on pins. Heh. . .
At least I knew what I was talking about!
[center][b][i]Thouths. . .[/center][/b][/i]
-
Spoke to a friend of mine that benched 480 pounds in competition at ~230 lbs… Absolutely monstrous, huh? I got some benching advice from him. In a nutshell, he said triceps, triceps, triceps and simple progressions. He also recommehnded I try band work down the line. On top of all that, he said to not worry about tearing the bar apart. Just push the bar away.
-
Been using a paper weight on teres minor and infraspinatus. My right shoulder feels so much better.
-
I feel like my strength levels are rolling in the right direction week-in-week-out, but I need to toss some power-specific training in there. I’m thinking some hang power cleans and med ball stuff.
If you have any recommendations for implementing power movements into my training, please post them. Thanks!
I know something’s gotta give, so I may make a STRENGTH day and a POWER/UNILATERAL day. I think that will be a very effective approach.
-
I keep talking about doing a BBer split, and I really want to. However, I know that isn’t the best approach for my goals. Although it may swap things up, which is cool and all- authors here always talk about ‘varying your training stresses’. That said, I don’t entirely agree that varying things is always a good approach. For my level of performance a simple approach will work more than zomg GVT, hop on one leg instead of two (like before, of course), and eat this mystery meat to gain 10 lbs… Gotta avoid over-complication, lol.
-
The strongman compeition is going to be amazing. A friend of mine that plays on a semi-pro football team will announce the details to his team at their next practice, so we may have some beastly dudes show up. On top of that, it looks like at least 20 guys from campus alone will be there. On top of that, ~30 people have told me they will be there and another ~60 have said they may attend. Woooo I have my work cut out for me. I’m pumped!
Now I’m grabbing some lunch, making some phone calls, and then I’m going to PUMP SOME IRON.
YEAHHH BUDDDAY
[quote]Flow wrote:
[center][b][i]Thouths. . .[/center][/b][/i]
[/quote]
Half thoughts, half truths?