Gonna Punch Life in the Face

Training Training Logs
321

9/24/11

My first contest is in the books!

Now, I can consider myself a strongman competitor. Nice to finally get that “former runner” title knocked out of the way, haha. Got 3rd of 3 in my weight class (under 200s) but I was only 1.5 points behind first and .5 points behind second. Missing one rep one the stone cost me.

Here’s how it broke down.

Log Press

Logx3
165x1
185x2x1
205x1
230x1 ← All time/contest PR! Super stoked about this. Almost got 2 others too.

Farmers Walk

230x80’ in 16.8 seconds

Did really well here. Actually ended up with the fastest time of all the classes at this weight (175s, 200s, 230s, and Masters). 1st place here.

Yoke

650x6’ ← Just couldn’t get going here. Bummer, but it is what it is. Need to get stronger. 3rd place here.

Sandbag

250 x240’

Let out too much air when I went for the turn at 240’, and got tunnel vision and dropped it. It didn’t feel all too heavy, just didn’t want to pass out haha. 2nd place here.

Stones for reps over 52" bar

250x4

This one pissed me off a bit. I was fucking rolling, and was on pace for about 6 reps and I didn’t pop the stone up high enough on the rep following my 3rd completion, and spent too much time trying to get it over. Ended up bailing and getting one more just before time expire. Tied for 2nd here.

All in all, it was an amazing day. I set some huge PR’s for myself, and for my first competition, I was very please with how friendly and helpful the crowd and competitors were. I’m hooked for sure. Looking forward to training for the next competition December 17th.

Taking the rest of the day to chill, watch How to Train Your Dragon, and party later. Got to study hard tomorrow for finals this next week. Until Monday, folks.

PEACE!

322

970×671 97.7 KB

Couple of pictures from the meet.

323

720×523 86.8 KB

Yoke.

324

1062×687 69.7 KB

Log.

325

Wanted to go ahead and break down my October block for everyone interested (including me)… Need more pressing strength for sure, so that will certainly be a focus. I plan to continue pressing 3x a week, and incorporate some more DB work in and some CGBP with the fat gripz to assist.

Squatting many times a week will likely continue. It’s working, so why change it?

I’m going to possibly start pulling more consistently on the weekends. The next contest is a mere 12 weeks away, and a 405 deadlift isn’t going to cut it. The pull in the contest is from 18", so it will be a super easy rack pull, but I want to get my numbers off the floor better.

Going to be adding in the Towel grip pulldowns, and some more dedicated “Bodybuilding” type work, since I’ll be working in a caloric surplus from here on out and might as well add more all-around muscle while I’m at it. Since one of the guys in our crew has his eyes out for a powerlifting meet this winter, I may even bench some. I’ll probably just bench with a narrow grip, slightly outside my close-grip width, so I keep the focus on what I need.

More Strongman medley type stuff will likely be making its way in as well, not for the contests sake, but just to change it up and add some excitement to the conditioning aspect. I’ll be hitting the ski-erg and the rower frequently as well as “warmups”, just to try and mitigate any massive changes in blood pressure that may cause problems like on my last major bulking phase.

Going to make sure to curl some more too, and row directly do the chest. Also, keep box jumping and med ball slamming. My hip “pop” was excellent in the stones this weekend, and I attribute it to the deload week’s worth of speed work, and the frequent squatting.

I’ll be back in the gym tomorrow. And I’ll post up what I got afterwards.

Till then.

PEACE.

326

[quote]wiggles wrote:
Wanted to go ahead and break down my October block for everyone interested (including me)… Need more pressing strength for sure, so that will certainly be a focus. I plan to continue pressing 3x a week, and incorporate some more DB work in and some CGBP with the fat gripz to assist.

Squatting many times a week will likely continue. It’s working, so why change it?

I’m going to possibly start pulling more consistently on the weekends. The next contest is a mere 12 weeks away, and a 405 deadlift isn’t going to cut it. The pull in the contest is from 18", so it will be a super easy rack pull, but I want to get my numbers off the floor better.

Going to be adding in the Towel grip pulldowns, and some more dedicated “Bodybuilding” type work, since I’ll be working in a caloric surplus from here on out and might as well add more all-around muscle while I’m at it. Since one of the guys in our crew has his eyes out for a powerlifting meet this winter, I may even bench some. I’ll probably just bench with a narrow grip, slightly outside my close-grip width, so I keep the focus on what I need.

More Strongman medley type stuff will likely be making its way in as well, not for the contests sake, but just to change it up and add some excitement to the conditioning aspect. I’ll be hitting the ski-erg and the rower frequently as well as “warmups”, just to try and mitigate any massive changes in blood pressure that may cause problems like on my last major bulking phase.

Going to make sure to curl some more too, and row directly do the chest. Also, keep box jumping and med ball slamming. My hip “pop” was excellent in the stones this weekend, and I attribute it to the deload week’s worth of speed work, and the frequent squatting.

I’ll be back in the gym tomorrow. And I’ll post up what I got afterwards.

Till then.

PEACE.[/quote]

Sounds good, what’s your approach going to be on the added BB stuff? are you throwing in some moves and keeping the style of training the same or are you throwing in some higher reps/failure work? I like the maintnance of squats and increased pressing always rules, assuming you’re in good health. Looking forward to your progress and that last picture is awesome.

327

EFS,

My approach on the BB stuff will likely be similar to what has worked in the past. Main lifts will stay strength-goal oriented. Primary Assistance lifts will have similar focus. All other assistance lifts will be in rep ranges that I have found work best for that particular body part.

For instance, my back responds to CT/Meadow’s recommendation of higher reps (8-12) with controlled eccentrics. My shoulders grow like mad when I used the super high reps a la Meadows (Rear Delt Death thing, Heavy Partial Laterals for 35 reps a set). My legs will get enough stimulus from frequent squatting, and my shoulders/chest will get the same from the pressing. As will my tri’s. As for biceps? I’ve got no idea. They won’t grow much unless I add more bodyweight most likely, so I’ll hit them for one move focused on strength, and follow with another higher rep, focused on the MMC and really squeezing.

Also, I really like the short rests Meadows uses for arm training. I feel like it actually works, instead of me just looking like a poser training arms and waiting around for a few minutes looking stupid.

Hope all that makes sense. It’s about 6:30 here and I’m flying high on the caffeine buzz trying to knock out some last minute studying before my PT in Administration (worst class EVER) final.

LAST WEEK OF TESTS BITCHES.

PEACE.

328

9/26/11

Xtra Squat and Accessory Work (PS. Sex before Squats = better squats)

Ski-Erg 500m in 1:52

Buffalo Bar Free Squat

Barx2x5
135x5
185x3
225x2
275x2
315x2 ← felt like cake
350x1 <— flew up. I’ve got 405 soon.

Towel Grip Pulldowns

80x8
100x8
120x2x8 ← seems to be about my grip limit currently

Lawnmower Rows (holy latsplosion, batman)

90x8
100x8
110x8

DB Curls, Supinated entire rep/rest

37x6
45x6
55x6

Cable Curls, Straight Bar, 2s contraction at top

3x8 (don’t remember weights)

DB Partial Laterals

65x25 <— just wanted to see where I was at, gotta speed press tomorrow.

Weird Yoke Walk/Pull for Conditioning

2 rounds.

DONE.

Solid, quick, and strong session today. Got there a little late because I was, ahem, busy with the lady. Had like 45 minutes before the workout, turned into an hour and 15 minutes because we’re awesome like that, and I was a bit late. Was very much surprised at how tight and easy 350 felt. Guess when you’ve walked with 650 lbs on your back two days prior, holding 350 to squat ain’t that big a deal.

Anyways, felt good today. Looking to bring the speed tomorrow. Lots of box jumps, some squatting with chains, med ball slams, and speed presses. Gotta get that explosion, since I’ll likely be behind in terms of strength come the next contest as well. But if I can move that bar fast, I’ve got a chance to make it happen anyways.

Steak dinner, then a shitload of Ben and Jerry’s because it’s bulking season, and then bed.

1 final down, 2 more and a presentation to go.

PEACE.

329

9/27/11

Quick Hips, Bitches

Very nice session today. Started out sluggish, but ended up killing it.

Warmup, Ski Erg 500m in 1:51

Box Jumps/Med Ball Slams

3x3 each

Speed Pulls against Quadded Monster Minis

Bar x3
95x3
135x3
185x3

Axle Clean and Press (Continental Clean 1st rep)

Axle (65lbs) x5
115x3
135x3
155x3
175x3
205x4x1 <— felt really strong on the press, clean was tough with no belly to rest it on

Buffalo Bar, Box Squat for Speed, with +200lb chains

Bar x3
135x2
255x2
300x2 ← took big weight jumps cuz I was squatting with the big guy.

Reverse Hypers

3x8

Fat Gripz CGBP

135x8
185x8,5 (arms were shot from axle)

Prowler Sprints

Prowler (+90) x4x40 yards
1xlay on ground and diediediedie

DONE.

I got rear-ended on the way to the gym today by some lady in a mercedes. Didn’t do anything but slightly scuff my bumper, but she hit me hard enough that I almost knocked my teeth out on the steering wheel. I felt fine training and such, but now that I’ve sat and cooled down a bit, my neck fucking hurts like hell. Just pisses me off because she tailed me all down this street before my right turn, and I told myself to watch her because she was way too damn close. Sure enough, she started going before I’d had the chance to merge and smacked me… Oh well, at least my car wasn’t busted up.

Stupid Memphis drivers.

Anyways, 2 finals down, one and a presentation to go. I’m taking tonight off to chill. Been a tough few days. I think the competition jacked with my CNS, because I haven’t slept super well since. Coupled with the caffiene to help me study, I may have screwed myself up a bit, so tonight I’m just taking it easy to try and reset everything. We’ll see how it works.

PEACE.

330

[quote]wiggles wrote:
9/27/11

Quick Hips, Bitches

Very nice session today. Started out sluggish, but ended up killing it.

Warmup, Ski Erg 500m in 1:51

Box Jumps/Med Ball Slams

3x3 each

Speed Pulls against Quadded Monster Minis

Bar x3
95x3
135x3
185x3

Axle Clean and Press (Continental Clean 1st rep)

Axle (65lbs) x5
115x3
135x3
155x3
175x3
205x4x1 <— felt really strong on the press, clean was tough with no belly to rest it on

Buffalo Bar, Box Squat for Speed, with +200lb chains

Bar x3
135x2
255x2
300x2 ← took big weight jumps cuz I was squatting with the big guy.

Reverse Hypers

3x8

Fat Gripz CGBP

135x8
185x8,5 (arms were shot from axle)

Prowler Sprints

Prowler (+90) x4x40 yards
1xlay on ground and diediediedie

DONE.

I got rear-ended on the way to the gym today by some lady in a mercedes. Didn’t do anything but slightly scuff my bumper, but she hit me hard enough that I almost knocked my teeth out on the steering wheel. I felt fine training and such, but now that I’ve sat and cooled down a bit, my neck fucking hurts like hell. Just pisses me off because she tailed me all down this street before my right turn, and I told myself to watch her because she was way too damn close. Sure enough, she started going before I’d had the chance to merge and smacked me… Oh well, at least my car wasn’t busted up.

Stupid Memphis drivers.

Anyways, 2 finals down, one and a presentation to go. I’m taking tonight off to chill. Been a tough few days. I think the competition jacked with my CNS, because I haven’t slept super well since. Coupled with the caffiene to help me study, I may have screwed myself up a bit, so tonight I’m just taking it easy to try and reset everything. We’ll see how it works.

PEACE.[/quote]

God damn, this sounds as bad as that time I walked out from 8 hours of chemotherapy, saw my car in the parking lot smashed to shit. Hit the remote thinking “THERES NO WAY THAT’S MY FUCKING CAR” surely the lights were flashing and someone had just ran into it and took off. Terrible day. As far as your neck, training looks like it’s been going good. It’s your call. You’re definitely educated and seem to know “the” and your body fairly well, so you’ll know what’s best. If you need time off it’ll be well worth it. You’ve got plenty on your plate right now anyways. Glad your car’s not fucked though and hopefully you’ll feel better.

331

[quote]EF5127 wrote:
[/quote]

God damn, this sounds as bad as that time I walked out from 8 hours of chemotherapy, saw my car in the parking lot smashed to shit. Hit the remote thinking “THERES NO WAY THAT’S MY FUCKING CAR” surely the lights were flashing and someone had just ran into it and took off. Terrible day. As far as your neck, training looks like it’s been going good. It’s your call. You’re definitely educated and seem to know “the” and your body fairly well, so you’ll know what’s best. If you need time off it’ll be well worth it. You’ve got plenty on your plate right now anyways. Glad your car’s not fucked though and hopefully you’ll feel better.[/quote]

Thanks man. Due to some stuff I had to do, and everyone getting there late, my session yesterday was a bit abbreviated. Probably for the best. Got everything worked out of my neck/back finally, and decided I needed to take off Friday and Saturday just to go ahead and let myself recover from the contest/days following the contest.

Got in a good warmup, some reverse hypers, and benched for the first time in 2 months. That’s it. Going to be out of pocket this afternoon and tonight, as I’ll be crewing for a team and another individual doing a 24 hour race in town. Basically I just watch their nutrition, and make sure they are staying hydrated and eating enough, and then treat anything that my arise over the course of the run. Fairly easy work, but a lot of fun too (other than not sleeping for 24 hours)…

PEACE.

332

10/3/11

Xtra Work and Conditioning

Good session today. May have overdone it a bit, because I get excited about new training things (got a new harness at the gym to pull with), but oh well. I’m young, I’ll recover. Here’s today’s work:

Warmup

Ski Erg 500m in 1:49

Airdyne Bike to loosen up quads

Speed Pulls against EFS Gray Bands

135x2
185x2
225x2 ← just felt too slow here, so I cut it

Face Pulls

2x10

GHR, with back up on wooden block (way fucking harder)

2x5

Reverse Hypers

3x8

Pullups

BWx6
+med chain x2x6

Seated V-Grip Rows

100x8
120x8
140x8

Yoke Walk/200# Keg Carry/200 # a hand Farmers - all for 80 ft

2 Medleys

Yoke Pull with Harness/Yoke Push (380lb yoke)

80’x4 sets

DIEDIEDIEDIEDIE…

DONE.

Seriously though, I pushed like hell on the last trips with the yoke, and my quads felt like they were going to asplode from the pump. Sitting with my knees bent hurt because they were so pumped. Still feeling like death currently, so of course I’m about to force myself to eat a shitload of food. Always a great solution in such a situation.

Got some friends coming over tomorrow night to hang out. I’m making some chili (the beef and bean kind, suck my balls haterz), and they’re all bringing the fixin’s, and we’re going to pig out and chill. Should be good times.

Speed day tomorrow. And I’ll be sure to report back then. My knee has been acting a little buggy all weekend, so I have begun the mobility WOD’s posted on their website (its a Physical Therapist that does them, so I know what he’s getting at)… Hopefully I’ll see some improvement there, since my own mobility work has done wonders for my back. Time will tell.

PEACE.

333

10/4/11

Warmup

Med Ball Slams x alot

GHR

2x5

Log Press

Log x 2x5
121x3
131x3
151x2x3
171x5x3 <— nice pop! awesome!

Box Squat, Buffalo Bar, +110lbs Chain

Bar x2x5
135x3
255x2
300x2
320x2 <–PR, almost lost the 2nd one forward, but managed to pull it off

Took out the box, kept the chains and did some paused squats, 2 second count in the hole:

225x2x5

DONE.

Ran out of time because I was having folks over for dinner tonight. Made chili, and it was fucking amazing. Really pleased how the new recipe tweaks turned out, and they will certainly stay in as part of the main dish from now on…

Tomorrow is an off day, and I’ll miss Thursday’s session due to some promised family time. No big deal really, family comes first. I’ll be back in the gym Friday for some accessory stuff again and then Saturday will be our big strongman day again. Can’t wait to smash the axle.

Will likely get in some form of short, intense conditioning one day, and then walk the other. May walk both days depending on how my legs (and my left knee) are feeling.

Until next time.

PEACE.

334

10/7/11

Accessorize that Shit…

Warmups

Reverse Hypers

3x8

Towel Grip Lat Pulldowns

80x8
100x8
120x8
140x8

GHR

3x6

Lawnmower Rows

90x8
110x2x8

Cambered Bar Free Squat, walk out from rack, no belt

135x5
185x3
225x3
275x3x3 ← nice, smooth, and solid

Prowler Pushes (+90)

40 yards x3 high handles
40 yards x1 low handles, then diediedie

Achilles Adhesion Breakup Hell on Bar

Take it to the Pain Cave.

DONE.

Just more work today. Felt sluggish for some reason pushing the prowler, like I wasn’t moving at top speed. Probably has something to do with my weight gain plus not training the past two days. No worries, I’m going to destroy it tomorrow.

Strongman Saturday is going to be wicked. Going to hit the axle hard since it will only be the second time I’ve pressed this week, so I should be able to hammer the volume. I’m sure we’ll squat in some form, probably cambered to low box with either chains or bands. Then I’m going to play with the sandbag some more, and maybe the stones a bit as well. Looking forward to tomorrow for sure.

PEACE.

335

10/8/11

Strong as Shit Saturday

Warmup

Ski Erg 500m 1:50

Log Press

Log x3x5
171x2x3
205x4x2 ← form is getting better

Yoke Carry

Frame x200’
380x80’
470x40’, 80’
560x80’, 2 drops <— PR!! First drop was mainly due to poor positioning. Kick ass.

Farmer’s Walk

200x2x80’
270x2xFail (need to realize that if I can’t DL 540, probably not going to walk with it)
190x1x80’ for speed

Hussafell Stone, pick from 20" tire.

330#x2x60’
330# x 1 load into back of truck (I’ve got skills apparently)

DONE.

Great events day today. Had 3 of the guys from the strongman meet come down and train with us today, which was a lot of fun. And I got to kind of play with my own programming instead of being stuck doing whatever the whiny people want to do, which was cool. Definitely need to work on my form for log. It’s still a work in progress. Also, need to try and get in some axle work this week.

I think the Hussafell stone may be my event. These guys who are way stronger and way bigger than I were blown away by how easy I picked it up and walked with it. I guess I just have good mechanics for the event, because I had no issues with the pick or the carry. I’m kind of excited though. It’s good to have an event I’m good at.

Also, had one of the guys say that I’d make a hell of a 230# strongman with my frame. I know it sounds silly, but it’s nice having someone affirm what you thought as well. Moving on, going to get stronger!

336

10/10/11

Manchild Monday

Warmup

Ski Erg 500m 1:50

Reverse Hypers

3x8

Axle Clean and Press (clean 1st rep)

Axle x few
115x5
155x3
175x3
205x2
225x2x1
205x2x2

Reverse Band Low Box Squat (maybe 80-100 off at bottom)

135x5
225x3
315x2
365x1
405x1
455x1

Lat Pulldowns

3x8

Pushdowns

3x8

DONE.

Chattanooga by morning. Large pizza and football tonight!

337

Just found your log, nice work in here. Yeah the hussafel pick is so much fun… tall=long limbs and relatively skinny (by strongman standards) makes for good shield carry people. Keep it up. If you want some tips on log press let me know I get by with a lot of technique on that event.

338

[quote]Kalle wrote:
Just found your log, nice work in here. Yeah the hussafel pick is so much fun… tall=long limbs and relatively skinny (by strongman standards) makes for good shield carry people. Keep it up. If you want some tips on log press let me know I get by with a lot of technique on that event. [/quote]

Thanks for stopping by! Yeah, I’ll definitely try to get some video here Thursday or Saturday and get it up so that I can get some critiques. I can tell you right now, one of my biggest issues is staying back on my heels. I think I’m so calf dominant from all my years of running that I try to use that and build tension on the press instead of staying set on my heels and driving it out. Ends up messing me up with the log for sure.

339

10/13/11

Front Squattin’ the World

Warmup

Ski Erg 500 in 1:50

Skipped med ball/box jumps because I thought we had to hurry. Stupid.

Front Squat

Bar x lots
135x5
225x1
275x1
315xfail
315x1 (nailed it!)
335x1 (nailed it!) (+20lb PR)

Close Grip Bench Press

Bar x lots
135x5
185x5
225x5
245x3
275xfail
255x1
265x1 (+30lb PR, at least)

Rack Pulls (18")

135x5
225x5
315x5
405x3
495x nadda (wouldn’t budge)

GHR

2x6

Log Press, from Rack

Log x 5
131x5
171x5
205xfail, reset, then 1 (PR from rack)
Downset: Log x9 (R shoulder is acting up, so I cut it here)

Sandbag Carries

250# pick from ground +40’
250# from box x 80’, 100’

DONE.

Solid session today. Really happy with 2 massive PR’s after driving, not sleeping well, and spending much of my time drinking beer or indulging in sexytime (road trips will do that to ya) the last two days. The 315 that I lost on the front squat I just simply sank it too deep and lost it forward. Once I cut depth to just below parallel, I nailed it, and felt much tighter as a result. May need to find a way to work on my hip strength at that depth though. May help with stones.

I think I just didn’t adequately press in a good line on the log. The benching felt amazing, mostly because I was using a close grip rather than a bench grip, so my shoulders felt great. The right one just has a little irritation when I press the log. I think I might be rolling my humerus funny on the press, instead of following the groove, because it happens every rep. Or I just have some mild tendonitis I need to address.

Anyways, some cardio stuff tomorrow, work, and then I’m heading out to Millington (where my contest was) to train events with some folks on Saturday morning at like 8 am. Should be a good one.

PEACE.

340

10/15/11

You got the stones? Do ya?

Warmup

Farmer’s Handle Deadlift (weights listed as per hand)

155x5
205x4
255x3
275xfail, fail fail

Hussafell Stone

Pick from ground, lapped it, but couldn’t finish the pick

From chair, 140’

Stones

230x1
210x3x5
210x11 ← wanted 8, they kept yelling, so I kept going. Wicked stone rash now haha

DONE.

Great, heavy, and tough events day this morning with the Millington crew. Got some great form advice, and each set of the stones was better than the last. The volume was a change, and I’ll definitely be feeling it for a few days.

So far, I’ve eaten a Chipotle Burrito Bowl, and I’m finishing a Chipotle burrito as I type this. Going to pound the chow today and tomorrow, fuel these muscles for growin! Also, got some advice on my training split, from a guy who’s been doing strongman since '98. New layout will be as follows:

Tuesday: Log/Squat

Box Jumps, onto a box that actually challenges me
Squat, with chains
Log Press, up to heavy single, then some down sets
Reverse Hypers
Towel Grip Pulldowns
Curls
Special Exercise: 1 upper, 1 lower depending on weak points

Thursday: CGBP/Deadlift

Box Jumps
Deadlift, Trap Bar, Farmer’s Handles, Normal Bar, Chains or Bands
CGBP
Deficit Deads/GHR’s
Lawnmower Rows
Curls
Special Exercises as above

Saturday: Events

Will change each weekend. Some stones, some yoke, some farmers, some hussafell, etc. Really just depends on any contests coming up or what I need to work on.

Will also get in some conditioning every opportunity I can. Car Pushes, 150lb sandbag, etc. Also going to walk on any days that I feel beatdown, just for general bloodflow and feelgoodness.

I’ll likely not deload anymore unless absolutely necessary. If I’m only training 3 days a week, I shouldn’t need to do so. Will keep y’all posted with any changes that may come up. Until next time.

PEACE.