1/30/12
Just Cuz I’m Deloading Doesn’t Mean It’s Easy
Warmup
Stuff
Log Deload
Logx2x5
100x2x5
120x2x5
DB Bench SS with CG Pulldowns
Warmups, then:
85x7/140x8
65x8/140x8
65x8/140x8
Incline DB Curls SS with Straight Bar Pushdowns
3:8/10
Prowler Hi/Lo Suicides
6 rounds
DONE.
Decent day, but my shoulder felt like shit. I need to continue to be more proactive on my shoulder prehab. Blegh. Back at it tomorrow
Deload Lower Stuff
1/31/12
Warmup
Agile 8
Paused Squats
135x3
225x3x3
275x5x3
Reverse Hypers
3x10
Backwards Sled Drags
+90x2x150’
DONE.
Feelsgoodbro. Worked hard, but nothing hurt other than muscle tightness, which is awesome. I can tell I needed this deload something awful. Should be amped to train again come the weekend. I ordered some rehband shorts finally and they’ll be in tomorrow, so I’ll have them to train in this weekend. Looking forward to the hip comfort.
PEACE.
another strongman log - my favoritest!
“death is for pussies”…
I’ll be following 
I didn’t go through your whole log (first couple and last couple) so sorry if this is a repeat but what are you aiming for this year?
[quote]nlmain wrote:
another strongman log - my favoritest!
“death is for pussies”…
I’ll be following
I didn’t go through your whole log (first couple and last couple) so sorry if this is a repeat but what are you aiming for this year?
[/quote]
Glad to have ya! And I ramble a lot, so it is probably for the best if you didn’t go through the whole “I have no idea where I’m going with strength training” middle section of this log.
Not a repeat at all, and my goals for the year are fairly tenuous at this point. I’m still figuring out this whole strongman thing (been doing it for about 5 months), so LTG is to get to Nationals, I’d say. Short term? Get strong as hell and get up to 225 lbs. And win/place top three in the 231’s at a show if at all possible. I may have to do a smaller show to pull this off, but I like the challenge.
Strongman Saturday
2/4/12
Rough one today. Just overall felt like doodie. I had zero coordination on the Log, and everything else just felt like poo.
Warmup
Some shoulder stuff, but not good enough overall. Got lazy.
Log C&P (Clean as needed)
Log x8
175x5
195x3
210xfail, fail, fail
175x5 One Motion Press, may need to just practice this
Yoke Walk
200x50’
380x50’
470x50’
560x50’
Car Deadlift (Toyota Camry)
2 Reps
Then 3 Singles with light bump to get off ground
Ab Rollouts
2x8
DONE.
Nixed stones to try again on Monday. Going to start my 5’s week on the log then too. I’m just feeling kinda blah today for some reason, and I’m going to guess this long week and not enough food for dinner last night just kind of wore me out. Oh well. At least I got two reps in the car deadlift! I will get stronger, I will get better.
Restorative work tomorrow, then back in the gym on Monday for Log/Stones.
PEACE.
Pressin’ And Such
2/6/12
Decent day today. Log still feels like shit but it’s getting better. I can smoothly one motion 175 from the lap now, so that’s a good improvement.
Warmup
Agile 8
Prone Shoulder Stuff
Theraband Flashers
Log C&P
Log x lots
135x3
175x5
195x5
200x3 ← feeling a lil unstable overhead. Need to work on that.
Seated DB MP
65x3x8
Neutral CG Pulldowns
4x10
Tricep Pushdowns (100#) SS w/ Pronated Curls (25’s)
2xAMRAP on both. Yuck.
DONE.
No conditioning tonight. Body still feels off for some reason and I’m not sure if I’m fighting some kind of bug from the Skilled Nursing facility I’m on rotation at or if I’m just behind on sleep. Who knows. Going to keep pounding the food and working hard. This carb backloading is about 1 week in, and I’m staying consistently at 215 now (after about a 5 lb initial drop and 8 lb recomp) and I’m noticeably leaner in just a week. My performance isn’t suffering yet so I’ll just keep riding this wave until it crashes.
Also, kinda lame, but I’m really enjoying my new Rehband shorts. Give me a bit of a swampy nether region but my hips, quads and hams stay so comfy warm that it is totally worth it.
Lower stuff tomorrow. I think we have some deadlifting (maybe a corolla?) and some front squats and then stones and conditioning. All the good stuff.
Until then.
PEACE!
The stronger you get your upper back and rear delts the more stable overhead will feel
[quote]Kalle wrote:
The stronger you get your upper back and rear delts the more stable overhead will feel [/quote]
Yeah. Somehow I know this, but haven’t been hitting that stuff like I should. I’ve always made back a strong point and every so often I seem to go on stints where I don’t train it like I ought to and my performance suffers. I think this is one of those times. I will be implementing more upper back stuff stat.
Thanks for telling me what I needed to hear. Much appreciated.
2/7/12
In, Out, Study…
Quick session today so I can get in some more neuro review in preparation for boards.
Warmup
Agile 8
Some other Stuff
RAW Front Squat
Bar x lots
135x5
185x5
225x5
245x5
275x2 <–wasn’t feeling it.
Atlas Stones over 50" Bar
270x5
300x2 <–back felt really tired, wtf
DONE.
Back felt worn out today. I had to stand pivot transfer a bunch of patients today so I guess it took more out of me than I realized. Also, got some more fats in at lunch and took half my dose of multi (taking other half with din) and I’m feeling more like normal again. I must be deficient in something I suppose.
Hopefully I will feel better tomorrow. The lady and I are going out to dinner with all our parents so that they can meet. If I’m going to marry this girl, our parents need to at least greet each other. Should prove interesting.
PEACE.
Nobody Lays Down to Kick Ass
2/9/12
Good session today, but my shoulder is crackly and achy as hell. I just got in my order of Curcumin though, so I’m hoping this litmus test of one proves to be successful in clearing up that inflammation/tendonosis, which incidentally may have progress from just superspinatus to biceps tendon as well. Need to get one of my classmates to try Speed’s and Yergeson’s to see.
Warmup
Ski Erg 500m
Shoulder Dislocates
Prone I’s, T’s, Y’s
Arm Swings of Various types
Bench (5’s Week)
Bar x3xlots
135x2x5
Work Sets
185x5
205x5
215x5 <–good work, but shoulder was a little slow to explode. Need to keep an eye on this.
DB Bench (Pick a weight, once you can do 3x12, go up to next DB for next session)
50x3x12 (shoulder still felt a little unstable here. Could feel tendon popping over humerus)
DB Rows
90x4x10
Pushdowns SS/ Hammer Curls
2 Rounds
Prowler Death
+90x70’/+90x70’, High Handles Both Ways, 4 man rotation (one dropped halfway through)
6 rounds.
DONE.
Overall, I’m ok with today’s benching, but not with my shoulder’s behavior. On the DB bench I could literally feel my biceps tendon popping back and forth over the head of the humerus. Very disconcerting. I will have to continue my shoulder prehab and also initiate some gentle UE stretching and mashing to try and loosen the thing up and relax it. Hoping the Curcumin will knock out the inflammation at least. That’s a much better option then taking the ibuprofen long term and wrecking my liver.
We’ll see how it turns out. And I’ll keep this log updated with how it goes.
PEACE.
Also, I wish to note that the reason there was a 4 man rotation on the prowler was that some crossfitters joined in. My strongman training partner had to leave (yeah sure, cop out) after 3 rounds, the other two stayed on through the end. What was funny was that even though I felt like shit, I was still standing up after. They laid on the ground moaning and groaning. Guess my motor ain’t so bad after all.
But in their defense, there is no way in hell I’d do some of the shit they do. I don’t particularly enjoy the feeling of bile in my throat.
when the hubbie and I got married the parents met at the wedding, said hello and never spoke to eachother again.
That was 8 years ago. Don’t sweat it.
Thanks main. They actually got along very well, which I certainly appreciate but it means a whole lot to my lady, so it becomes important to me as well. I’m happy though, haha.
I Picked Up a Car? Sweet.
2/11/12
Got video this time. Decent session, but my press felt like hell. Got to get this shoulder feeling better. Or warmup different.
Axle C&P 5’s
Axle xlots
115x5
155x3
175x5
185x5
205x3 <–miscalculated, should have been 195. Fuck that.
Yoke, 50’ runs
290x1
380x1
500x1
650x3’ <—my first two steps my back caved to either side. Couldn’t get tight. called it.
Car Deadlift
Toyota Camry
20" Pick x3,5
Standing Abs
Some
DONE.
Video of the deads. Need to work on my start some more. And on getting better position. But still, I picked up a car 5 times. Pretty stoked, haha.
good job on the car lifts wiggles - looks pretty darn cool.
Wiggles!
I followed Mainy in here and saw that you’re a PT student too!
As I skimmed through the log I noticed myself nodding and agreeing with a lot…i.e had to study for neuro, screwed up my training…must get classmates to do Speeds test to see if I effed up my shoulder…(which I saw you’re studying for the boards…are you in your 3rd year or just ahead of the game?)
Also, I JUST started with strongman stuff and found myself wondering if there were any PTs out there doing that stuff.
Super strong work in here, car deadlifts are awesome!!
Main: Thanks! It sure feels badass, and no bloody shins! (just bloody thumbs from the apparatus)
Cho: Nice to have you in here! I’m in my third year. There’s no way in hell I’d be studying ahead of time haha. There are a few PTs out there in the sport, but I’ve found a vast majority of them despite having the education they have, still are very confined to thinking inside the box. I’m hoping to get out there and change that a bit by making a name for myself.
What year are you? And thanks for the kind words, I’m certainly not as strong as I can be though, and it’s going to be one helluva ride to get there.
Video didn’t show up when i came in here yesterday for some reason. Your start position is good, I put my feet a little wider (under the handles) and point my toes out a bit more but that also plays more into my strengths. Looks good though!
[quote]wiggles wrote:
Cho: Nice to have you in here! I’m in my third year. There’s no way in hell I’d be studying ahead of time haha. There are a few PTs out there in the sport, but I’ve found a vast majority of them despite having the education they have, still are very confined to thinking inside the box. I’m hoping to get out there and change that a bit by making a name for myself.
What year are you? And thanks for the kind words, I’m certainly not as strong as I can be though, and it’s going to be one helluva ride to get there.[/quote]
Yes! You do your thing making a name for yourself and changing things a bit, and I’ll do mine…then eventually we’ll take over the world. That’s how I see this thing playing out.
I’m in my 2nd year. I’m in my last semester of classes then it’s a full year of clinicals. So ready to be done with the class stuff and seeing if any of the past couple years actually stuck.
Looks like quite the ride, i look forward to following along.
Cho - I’m down for world domination.
Squattin’ on Commercialized Lover’s Day
Great session today. Better Valentine’s Day though. Cooked dinner for my lady, but when she came over, I left a note by the door with a Nerf gun informing her that though I love her dearly, she was now officially under attack. Well the battle ended in a draw, but the fun had after dinner made it all worth it.
Here’s the work for today:
Warmup
Agile 8
Shoulder stuff
RAW Front Squat 3’s
135x5
185x3
Work Sets
225x3
245x3
265x3
295x1 ← Beltless PR I believe.
Reverse Hypers
3x8
Reverse Sled Drags (Prowler +90)
3 Rounds
Standing Pulldown Abs
3 Rounds
DONE.
I think I’ll be switching back to 3 days a week for the time being. As much as I’d like to train four days, it does not allow for me to properly study during the week for boards (I’d rather sleep than stay up late at this point). So, I’ll be going back to the tried and true 3 day with a little twist:
Tuesday : Lower (5/3/1) and Accessory
Thursday : Log (5/3/1) and Bench with Upper Accessory
Saturday : Various Events with more Accessory work to finish it off.
The exact layout for Saturday will likely depend on what contests are coming up, but at least that gives me the opportunity to play around with what I do Tuesday. Since my back is feeling beat up from the Car Deadlift stuff, I’ll likely do high rep deads instead this weekend. I know volume seems counter-intuitive but it seems to make my back feel way more solid when I train it that way.
Back on Thursday folks.
PEACE.
On this page you have announced your intention to get to 225.
This is a good page for me to post on.
225… Me Gusta this goal.