Nice day of training and great split follow that! 3 days a week is the key to strongman! it beats you up to bad for 4-5 days a week. Eat big and recover on the rest days. Thats how I have made huge gains this year
This log motivates me when I feel down and unmotivated to train. Good luck and good training man.
Kalle, thanks for the encouragement dude. I’m slowly but surely figuring my way in this sport. It’s so completely different than anything I’ve ever done, so every workout is a learning experience somehow.
And I kind of discovered my body can’t deal with strength type stuff 5+ days a week on accident. Little bit of nagging knee bursitis informs me of that. No big deal though.
Plainpat, glad this log can be of service somehow. Training in any form is kind of my sanctuary to help me maintain my sanity. Without it, I’d be one unhappy/angry mofo I imagine.
Eating my tail off again today. Currently, enjoying the hell out of some donuts. Fucking love donuts. Will likely walk/stretch this afternoon once I finish laundry. Back is wicked sore from the volume yesterday. Good stuff.
PEACE.
10/18/11
Squat like You Mean It
Long Warmup (it’s colder today, sue me)
Box Jumps, 45" Box
4x2
Med Ball Slams
3x3
Reverse Band Box Squat (about 100lbs off at the bottom)
135x5
225x3
315x3
365x2
365x1
405x1
455x1
495x1 ← PR! (+40lbs)
Down set:
405x5
Log Press
Log x2xlots
131x3
161x3
191x3
201x1 ← not feeling it today. Squat sucked the life out of me.
Reverse Hypers
3x8
Towel Grip Pulldowns
100x8
120x8
140x8
160x8
Rear Delt Flys
25x3x8
Curls
45x3x8
DB Press, Neutral Grip
45x lots
65x4, meh
GHR Abs
3x8
DONE.
Felt so freaking awesome on squats today. Vid will be up later. I definitely had to fight for it, but I’m pretty happy with that, considering I’d been up since 5:15am and working in the clinic since 7am. Solid session, and I’m looking forward to the taco dinner I’m making. Going to shower and get my chow on.
PEACE.
Here’s the vid from Tuesday’s Training. I’m the one in the “Train” t-shirt, in case you couldn’t tell.
Little late, but here’s yesterday’s work
10/20/11
Bit o’ a rough day
Warmup
Forgot to jump, stupid.
Front Squat
Bar x lots
135x5
225x3
275x1
315x3xfail <— kept sinking too low. Didn’t have my mind right for these.
225x2x5
CGBP
95x5
135x5
185x5
225x5
245x3 ← would have had 5, touched too low on 3rd rep and lost groove
275xfail
225x5
DL +88lbs chain
135x3
225x3
275x3 ← really felt hammies/glutes firing with all these
GHR
4x6
Lawnmower Rows
100x4x8
DONE.
Forgot my shake in the fridge at the clinic, and so I was fucking starving by the time I got to the gym. Went for it anyways, and had a decent session. I think if I’d gotten some calories in I’d have nailed those failed weights, but it is what it is. Time to recover, regroup, and get fired up for Saturday. Going to be a crazy fucking events day again. The Millington crew is coming down again, and the big 420lb guy will be with them. Dude is a beast, and it’s fun to watch people cower in fear, even though he’s a super nice guy once they speak to him.
Got to show what I’m made of. Also, I’ll catch up with the Walking Dead premier tonight so I won’t be behind for Sunday’s second episode. Looking forward to it.
PEACE.
10/22/11
Strongmane Stuff, Homie
Box Jumps, Up to 45’ box (I think)
Log Press
Log x2x5
171x3
191x3
221x0 ← smacked my forehead on the log. Bad timing and lost my balance. Oh well.
Yoke Walks
Yoke x80’
380x80’
560x80’
650x80’ with only 2 drops, HUGE FUCKING PR!!
Farmer’s Walks
160x80’
210x80’
Stones
270x2
DONE.
Back was fried after yoke today, but I am so stoked to walk that weight! Just a month ago I could barely move it 6’, and I took it 80’ today. I’d say that’s one helluva improvement. Now I need to focus on making sure I get my assistance work and core work in, and I’ll be set.
Will be eating my face off today. Gotta gain weight, baby!
Back Monday, folks.
PEACE.
10/24/11
Squat Half a K? I Think I Will
Warmup
Box Jumps onto 48" Box
3x2
Med Ball Slams
Few x Few
Reverse Band Box Squats (-100 off bottom)
135x bunches
225x5
315x3
365x2
435x1
485x1
505x1 <— PR! (+10lbs)
SSB GM’s
Bar x8
95x8
135x8
Log Press
Log x5
131x3
151x3
171x2x3 <–form work
Reverse Hypers
3x8
Towel Pulldowns
100x8
120x8
140x8
DONE.
Was spent from squats so I just managed what I could today. Going to pull with the Farmer’s Handles Thursday and CGBP, with some extra accessory thrown in. Probably going to do a circuit tomorrow with the sandbag, and get some more rows, curls, cleans, and possibly push the girlfriend’s car for conditioning. Was going to go hit the prowler, but I think I’m going to save that for Weds.
Good session overall though. I squatted 505 because one of my training partners was saying he could squat 200lbs more than me. True to his word, he squatted 705 with the Reverse bands. Pretty fucking impressive, I think.
Back tomorrow to list my conditioning.
PEACE.
10/27/11
Shitty Day of Shitastic Shit
Wasn’t feeling it today. Just worn down from work this week. Just put in work today so I can SFW on Saturday.
Box Jumps
Some
Xtra Wide SSB Low Box Squat
Bar x lots
135x2x5
155x5
185x2x5 <—really feeling glutes and adductors today. Must need work, haha
Floor Press
Bar x lots
135x5
185x5
225x3 <–lost groove, said fuck it, I’m setting a push press PR Saturday for my birfday.
Farmer’s Handle DL (weight is per hand)
110x2x5
160x5
200x5
230x2x3
Rear Delt Raises
25x3x10
Sandbag Walks, pick from ground
250x2x160’
DONE.
Going to go hike with the lady tomorrow for some easy cardio. Then I’m going to fucking destroy all living things on Saturday. The Drive By Truckers are in town and the GF got me tickets for my birthday. Going to lift lots of heavy shit, sprint a lot, nap super hard, and then rage all night long.
SO STOKED.
PEACE.
Yo homie, where can I not pass up eating at when I go to Memphis?
Also Kaz is going to be at nationals!
[quote]Kalle wrote:
Yo homie, where can I not pass up eating at when I go to Memphis?
Also Kaz is going to be at nationals![/quote]
Depends on what you’re feeling I suppose. We’ve got some great places to eat, but they are typically hole in the wall type joints. Best BBQ (we do pork here), is either Three Little Pigs or Central BBQ. I recommend Central. It’s fairly cheap, and fucking amazing.
If it’s something from another food type genre, I can think and come up with some stuff. Arcade Cafe downtown has sweet potato pancakes that will blow your mind.
Kaz is gonna be there huh?? I’m so stoked. Going to make it down there now for sure. I won’t be able to get down Friday (clinicals, ugh), but I’m going to show up to help Saturday for sure.
10/29/10
Birthday PR’s
Box Squat, Texas Power Bar
145x5
195x5
235x3
285x2
325x1
375x1
415x0
415x1 <— PR (Grinder, but I got it.
Push Press
135x5
185x3
205x3
225x2
245x3x0 <— couldn’t get it past head. Oh well.
OA Viking Press style (weights of plates on end, no idea of overall)
25x8
40x8
50x8
65x2x8
Yoke Rope Pull/Sled Push
380x80’ + 380x80’
2 rounds.
Yoke Sprints, 30s rest
5 reps.
DONE.
Going to start working on split jerk/jerk action this week. I need to maximize my explosiveness in pressing for my comp in December, and I think this is a good way to do it. I’m going to re-evaluate my assistance work for pressing, but I know I’ve got some work to do. I think I’ll lay off the log for the time being, because I think it’s hindering my pressing right now (not gaining any strength.
Also, going to try my strict pressing from a split stance and see how it turns out on Monday.
PEACE.
Just caught up on your log, I live out in Millington and work in Mid Town.
Still working out at UofM M-F then factions on the weekend? I really need to check out factions for some weekend lifting.
Im currently at the YMCA in millington, needs a power rack for sure. Keep up the great work.
Tough times, but still following.
[quote]corstijeir wrote:
Just caught up on your log, I live out in Millington and work in Mid Town.
Still working out at UofM M-F then factions on the weekend? I really need to check out factions for some weekend lifting.
Im currently at the YMCA in millington, needs a power rack for sure. Keep up the great work.[/quote]
Corst, I’m sorry I forgot about your PM buddy. I’m at faction 3 days a week training, and the others are either conditioning there or rest days depending on how late I’m at the clinic and how I’m feeling. The DAC in the Laurelwood shopping center is more East Memphis than Midtown, but they have Hammer Strength stuff and some racks.
EF5, glad you’re still around bud. Will be dropping by to catch up.
Here’s the last 2 days training. I’m messing around with stuff this week because of some weird scheduling issues with training partners.
Monday
Press-a-thon
Box Jump onto 50" box
2 times (major PR I think)
Axle Clean and Press (clean first rep)
Axle x lots
135x5
155x3
175x3
195x3
215x3
225x1 <–last one with double overhand grip
155x2 <—legit continental alt grip clean
195x2
225x1 <–so much faster and easier than the first time
Strict Axle Press
Axle x8
115x8
135x8
155x5
175x1 <–Strict Press PR! No leg drive whatsoever on these
Towel Grip Pulldowns
80x8
100x8
120x8
Back Extension + DB Row
3x8 for the pumpz
Curls for the girls.
Tuesday
Squattin’ some Stuffs
Box Jumps, nothing crazy
SSB Squat
Bar x some
155x5
245x3
295x3
275x3x3
Rear Foot Elevated Split Squat
45x3x8
GHR Situp/GHR Superset
3:8/6
DONE.
Just not feeling hot today. I’m super tense and can’t quite get it figured out. I think the lack of consistent sleep schedule due to the clinical work and the fact that my CI is pregnant and crazy is just wearing me out. That and everybody in the training group is bitching and moaning about consistency. The big guy refuses to train on any day other than Tu/Th/Sa, and everyone else has difficult schedules so it is causing some conflict.
Ridiculous really, but yeah. I’m going to only do conditioning work Thursday and try to do some back/bi’s accessory on Friday, then get back to the 3 days/week schedule I had set up previously next week. Probably going to do some intense conditioning Monday/Friday and walk afterwards to try and get some more time outside and see if that helps lift my mood a bit.
Until then, I’m going to finish this huge stir-fry, then chow down on some leftover coconut chess pie from my birthday.
Thanks for following.
PEACE.
11/2/11
Chain me up, homie
Warmup
Mo’ Box Jumpin
up to 50 in box for 3
DL, from Floor
135x5
185x3
225x3
275x3
315x3
365x3x3 <— felt strong, good work set for today. This will go up next week.
CGBP +110lbs of chain
Bar x5
135x3
185x2
205x2
225x1
Take off Chains
185x16 <— DIEDIEDIE
Prowlin’
+90x6x40yds, with 60s rest between runs
Standing Pulldown Abs/Lateral Thumbs UP Raises/Bent Over Raises
3: 10/8/10
DONE.
Feelin’ the weeks catching up with me today. My CI had to go home with morning sickness, so I had to rise to the occasion and treat ALL of our patients today. I did well, but shit gets stressful when you just get tossed in like that. Training was fun again today, but I’m definitely taking Thursday and Friday to just do some cardio type stuff and relax. I get to sleep in tomorrow for the first time this week, so that will be baller as fuck.
Can’t decide if I’m going to do events Saturday before heading down to watch Nationals, or Sunday. I’m leaning towards keeping the volume light and doing them Sunday. I’m thinking Axle, Yoke, and Stones over Bar will be on the menu this week. That way I can go down and watch strong people lift heavy shit on Saturday and then demolish a buffet there too. We’ll see though. I may just go early Saturday and then drive down.
Will post up my cardio as I do it, but it will likely be boring. Sorry folks.
PEACE.
Vids of the squats from 10/29. My 415 Birthday PR is at the very beginning. It’s a 55 lb bar. So suck it.
11/5/11
Quick Saturday so I could catch some of ASM in Tunica
Squat with Bands AND Chain (fucking stupid idea, about 350lbs tension at top I think)
Up to 185x4x1 ← won’t be doing this again. Bands or chain. Big guy needs to fucking pick one.
Axle C&P
Axle x5
115x5
155x3
185x3
205x2
225x2x1 <—need to get my hands transitioning quicker
OA DB OH Press
2x8
KB Swings
53# x20
83# x10
DONE.
Got to catch some of the events today in Tunica. It’s wild seeing that many huge folks all over the place. Some really intense performances too. I was particularly impressed by the strong WOMEN. They went all out and it was fun to watch. Was standing next to 105kg LW Pro Andy Deck at one point and didn’t realize it, and its really weird to turn around and notice just how much huger someone is at the same height as you. He’s only 20lbs or so bigger than me at 6’1, but damn it if he doesn’t look 45 lbs bigger. Must. Eat. More.
Also, met Kalle after the meet. Mispronounced his name, felt like a total asshat. Nice guy, and really humble about the contest and everything. In fact, everybody was super cool that I spoke with. Kind of “met” families of competitors and so forth when I was cheering alongside them, and each competitor I spoke to after events for whatever reason was really chill and interesting to speak to. I’ve got a lot to learn in this sport, and it’s really motivating when the biggest and strongest guys are as nice as they are.
Only thing that took away from this meet as a spectator was whoever they had announcing alongside Kaz. Kaz had some interesting stuff to say, but this other guy, I think his name was Mike, was just an arrogant asshole. I honestly don’t care who you are/were, but you’re an announcer now, so you need to calm the fuck down.
Anyways, I’ll be back in the gym Monday for some Airdyne sprints and prowler pushing. Need to make sure to stick to the plan I laid out, and quit fucking around. Crunch time for the meet in December is coming.
PEACE.
11/7/11
Prowlin’
In an effort to augment my awesomeness, I dropped in for some conditioning and to help spot some of the crew tonight. I’ll be putting in work tomorrow.
Prowler Ladders (down, rest 30s, back)
+140 2 sets (20’, 40’, 60’, 80’)
Round 1: 4:30
Round 2: 6:16 <— had to fight the urge to curl up and die.
DONE.
Sat on the ground in a coma for like 15 minutes after this. I tried to do hi/lo (go out on high handles and come back on lows) but I couldn’t get traction on the asphalt in my chucks, so I just went high handles on the rest of the reps. I’m feeling better now that my body has calmed down, but this kicked my ass way more than I thought it would. And I only did 2 sets.
I feel like this will certainly help my conditioning though if I keep these type of days in on Mondays and Fridays, and follow the training schedule on Tues/Thurs/Sat, and walk the remaining two days if I feel like I need to move.
Good session today. Plan to try out some new tweaks on my axle cleans tomorrow for form work, and then hit some Push Presses to try and work my pressing technique. Hoping I can get one of the owners to give me some coaching on the jerk, as I think it would vastly help my comp numbers.
We’ll see.
PEACE.
11/8/11
Kickin’ Axle, Takin’ Names
Switched technique on the axle again today, thanks to tips from Andy Deck via a training partner. Worked awesome.
Box Jumps
Up to 50"x2x2 <–getting easy, may need to add some height here
Axle C&P (Clean 1st rep)
Axle x5
115x5
155x3
185x3
205x2
225x2
245x1 (just a clean, no press)
SSB Box Squat
Bar x5
155x2
205x2
265x1
315x1 ← PR I think, and it flew up
265x8
Reverse Hypers
2x8
Split Squats with 45#
2x8
DONE.
Will hit more back work on Thursday. Ran out of time today. Basically what I did for the axle continental was instead of rowing it in and then switching my hand around, I clean hard and switch my hand in midair as I’m rowing it in. It’s a way smoother transition for me and it made everything fly.
Really pleased today. Time to cook dinner and chill with the lady.
PEACE.