[quote]wiggles wrote:
Because fuck dieting and abs, I’m getting strong(er) up in hurr.[/quote]
That’s beautiful! Is it Shakespeare?!!
[quote]TheTexican wrote:
[quote]wiggles wrote:
Because fuck dieting and abs, I’m getting strong(er) up in hurr.[/quote]
That’s beautiful! Is it Shakespeare?!![/quote]
Nah, Shakespeare was a buck 20 soaking wet and did crossfit. Well known fact.
Lunchtime Log You Say? Why Surely, I Say.
5/18/12
In an effort to up my pressing frequency a bit since I don’t think my press will improve much only working it one day primarily a week, I’ve decided to start implementing some Log and Overhead Accessory work on Fridays. Working on an exact scheme here, but I think what I did today was solid, and will work quite well in the long lunch break I shall have once I start my new job. Plus that way I can recover in time for events Saturday morning.
Warmup
Whole Body, all the good stuff
Log C&P (Clean once, learning to jerk instead of push press)
Log x8
135x5
175x3
195x2x3
215x1 ← lost the 2nd one forward, oh well. Takes time to learn a new motor pattern.
HS High Row
3x10
Seated DB Military, No Back Support
50x10
60x8
60x5 <–pppbbbttthhhhh
Pullups, Neutral Grip
5x5
Prowler (+90)
4x40 yards. Hotter than hell.
DONE.
Got especially gassed today. I kept the workout moving pretty briskly in an attempt to see if I could fit it into an hour slot. I got pretty damn close. I think if I pushed the warmup a bit quicker and didn’t talk much, I’d have it easy. Looking forward to seeing how my new technique fix on the log plays out. Everything felt fast but wobbly today, so I think once I dial it in and practice more, the wobble should disappear, especially since I’ve been hammering my upper back work.
Looking for 230x10 by the end of June. I got work to do.
Going to get a late start on events in the morning if at all possible. Going south in the morning to watch my girlfriend race, and then I’ll be back in the gym hopefully following that. I’ll miss most of my crew’s work, but might be able to catch them for stones or something. We’ll see what happens.
Time to eat and get ready to go to my baby sister’s 8th grade graduation.
PEACE.
Sub-Par Solo Day
5/20/12
6 Weeks Out from Arkansas’ Strongest Man
Low caloric intake over two days plus lack of sleep because I was dogsitting, a strained hip flexor, and just general malaise let to a shit session today. Tried to get rolling but just never really hit a groove. That coupled with training events by yourself is a pain (no one to roll stones back, little things like that). I’m better than this, and I let my hip mess with my head today.
Warmup
Lots of foam rolling, stretching, and activation work
Husafell Carry (pick from pony keg)
230# x2x240’ <–no big deal. need to up the weight, but was doing what the crew did yest.
Trap Bar DL
245x5
335x4
425x3
445x3x0 ← couldn’t budge it from the floor. scared to commit cuz of the hip flexor I think.
DONE.
Didn’t have the moxie or the means to do stone over bar by myself today. Will live to fight another day for sure. Starting next weekend I need to make sure to do some volume on the stones. Going 5x5 at 5 weeks out, 4x4 4 weeks out, and so on leading up to the comp has done wonders for me in the past. Time to re-institute that one.
Back in on Tuesday for what I hope is a slightly more stellar session haha.
PEACE.
Just Another Day of Putting In Work
5/22/12
Nothing stellar to report today. I think I may have hit a Circus DB PR, but not really sure. I suck at the implement so its hard to tell. Need to keep hammering my upper back to improve my overhead stability too. Jerk technique is getting better with the BB, so hopefully it will transfer to the log soon.
Warmup
Whole body, all the good stuff
Med Ball Chest Pass
3x3
Circus DB
100x5 ea.
110x3 ea.
120x1 ea
130x0 ea. <— so close to lockout on right. Couldn’t get setup tight left, so didn’t try it.
BB Jerk Practice
135x3
185x3x3
Pullups, Varying Grips
30 reps
DB Rows
95x8
115x11 <–Grip felt much stronger this time on Left. Stopped with R at same number as L.
Prowler +90
10x60’ with 30s rest (squatting and prowling tomorrow, no need to be silly here)
Rope Pushdowns
60x12
70x12
80x12
90x12
DONE.
Didn’t go too nuts today since I know we’re hitting lower stuff tomorrow and I really need to improve my base strength there. I will be missing my noontime session on Friday because of graduation festivities, so I’ll be back Saturday to do events. Plenty of time to recover between now and then.
Squatz tomorrow.
PEACE.
Quadzillas for Strongman? Do it, son.
5/23/12
Everything seemed like quad-destruction today for some reason. I’m not going to complain though, they need to get stronger so my car deadlift can go up. Here’s the work:
Warmup
Total Body Goodness
Reverse Hypers
3x10
Rack Bottom Squats (May have been a pin hole higher than last time, dunno)
135x5
225x3
315x3
415x2x2
Hack Squat
4x6
Leg Press
3x15
Backwards Sled Drags
6 plates x3x50’
DONE.
Legs were fried, and I had to be at a bar in midtown to celebrate a friend leaving to go work in Colorado. Many laughs and tasty beers were had, and I’m glad I trained beforehand and didn’t leave it for tomorrow. Now I can rest, do some active recovery, and be ready to take on events on Saturday after graduation Friday.
Real world time son. It’s on.
PEACE.
5 Weeks Out from Arkansas Strongest Man
5/26/12
Warmup: Good Stuff Galore
Log Press
Log x10
135x5
175x3
210x2
210x4 ← was meant to be all out set. had poor hand placement and just blagh
Truck Harness Pull
1 Run of 50’, Need to find a fire truck to practice on. Got a possible 20K lb vehicle. Shall see.
Yoke Walk
400x60’
490x60’
Belt On
580x60’
Husafell Stone Carry
230x200’ (one hand high, one at bottom)
230x100’ (standard bear hug grip)
DONE.
I’m not sure if I’ll end up switching my grip for the carry or not. Once the stone gets heavier , I don’t know how the pick will go. I may try it next time when we go heavier, but we shall see. Got a frisbee game with some friends for a buddy’s wedding next weekend so I’ll be training early and then heading there to play some. Should prove interesting. Log felt better today other than my shit grip on the all out set. Kept my elbows just a tad lower and it flew up much faster. Need to get back on hammering my core work. I can tell it’s gotten weaker just in two weeks. I did the husafell without a belt today though and felt tight, so maybe that will give my back and core the stimulus it needs to get rolling.
Big things coming my way for sure. Also, may have the opportunity to get in on a CSA nearby, and start getting free range pastured eggs and some fresh produce every two weeks. That would be badass.
Back in the gym Monday.
PEACE.
Here’s a little photoshop action one of my training partners made of Sam Byrd before he moved back to Chattanooga. Strong bastard. Can’t wait till he gets his 220 numbers and turns to strongman.
http://sphotos.xx.fbcdn.net/hphotos-ash2/35506_10150875430784001_1544210810_n.jpg
Memorial Day Benchin’
5/28/12
Had trouble falling asleep last night. I think it was the first hot night we’ve really had here in sunny Memphis, TN, and what I normally have my A/C on to sleep wasn’t cold enough. My g/f and I both tossed and turned for an hour or two before I figured it out. After I cut it down to arctic chill, we slept like babies. As for the session, felt sluggish starting out. Well, really the whole time. No pop today. Put in the work though, and then I’ll be back in tomorrow at lunch to hit some more back work, and give myself time to recover before squatting Weds night.
My goal is to try and hit accessory work on lunch break times in case this kind of workout happens while I’m employed. That way I don’t miss essential work, and don’t end up having to be in the gym for 4 hours at a time working with the whole crew.
Here we go:
Warmup
Mostly Upper Body stuff, some foam rolling
Explosive Pushups
4x3 ← “pop” got better by last set, but never great
CGBP
135x8
185x8
225x6
245x2 ← arms just pooped out.
155x20 ← I’m def noticing some size and strength gains doing this. loving it.
Incline Log Press
Log x10
135x8
175x5
195x0 ← shot triceps
Axle OH Lockouts
Axle x2x8
125x5
165x2 assisted
Rolling DB Press
30x8
40x2x6
GHR Abs
2x8
Hanging Knees to Elbows
2x8
Prowler (+90)
5x120’ ← kicked my ass in the heat, 90 degrees and 50% humidity is nothing yet either.
DONE.
Will be back tomorrow for various back exercises and accessory stuff. I’m thinking reverse hypers, probably heavy DB Rows, pullups, and we shall see what else I can come up with between now and then. These exercises are kind of my staples, everything else just adds to the pile. Been kind of winging it with these workouts lately and I’m really enjoying my time in the gym a lot more. We shall see how it works out at Arkansas.
And to anyone who knows a Veteran or military personnel, thank them today for giving us the ability to go into the gym when we want and train. We have what we have today thanks to them.
PEACE.
Backin’ It Up
5/29/12
Just hit my back accessory work this morning. Wanted to give myself time to recover for squatting tomorrow, so I took it “easy” (relatively) and didn’t DL or hit my lower back too hard. Should be ready to roll tomorrow. My triceps and pecs are already getting sore from yesterday. Badass.
Here’s the Work:
Extended Upper Warmup Stuff
HS Low Row (weights listed per arm)
45x10
70x8
90x8
100x8
DB Row
75x2x8
115x12 ea. ← grip gave out before back did. May need to include more grip work.
V-Grip Pulldowns
140x3x10
Band Pull Aparts
Mini x3x15
Bent Over DB Flies
30x2x8
DONE.
Everything was nice and pumped and I had a good MMC the whole time. This is really more of my pressing assistance type back work to follow yesterday since we didn’t do anything really back related. I may begin to include this day as a lunchtime workout on Tuesdays since I was able to finish in about an hour, and it would get me moving in the gym another day (which is always better than just working right?).
Nothing else major to report today. Back tomorrow for some heavy leg destruction.
PEACE.
Squatting RAAAAWWWWW DAAAAWWWGGG
5/30/12
Decent session today. Got in work, left wanting more, and I’m ready to attack the car deadlift this Saturday. Weighed in at 221.6. Looking solid. Here’s how it broke down:
Warmup
All the Good Stuff for Mah Body
Back Squat, RAAAWWW, Touch and Go off Low Box
135x2x5
225x3
315x3x3 <–huge beltless PR for me. Means my core work is doing something finally.
Leg Press
4x12
Backwards Sled Drags
3 x100’, increasing 2 plates each set
Some Tire Flips
DONE.
Wanted to tax everything today so that I could come in on Saturday morning and wreck house. I’ll have to work fast, as I’m supposed to meet some friends for ultimate frisbee as a wedding day celebration. Should be fun. As for tonight, I’m one little Caesar’s Hot n’ Ready and most of a 2L of orange soda into my backload, and I’m hungry for more. Going to keep it coming until I pass out from a carb coma and sleep for two days. If I wake up, I’ll probably drag the sled and stuff tomorrow for some conditioning.
PEACE.
Short Version of Strongman Saturday
6/2/12
4 Weeks Out from Arkansas’ Strongest Man
Had some wedding day festivities (2 hours of ultimate frisbee) to attend for a college buddy of mine, so my session was cut short. I will be back in tomorrow to work deadlift pattern stuff though, so I can say I at least put in the work this weekend.
Warmup
Full Body, all the good stuff
Log C&P (clean once)
Log x2x8
135x5
195x3
225x1 <–just to feel the weight, was super fast though o.O
210x5 ← PR over last week. Probably fought the last rep for 20 seconds. Felt that way at least.
Farmer’s Walks
200x2x60’
265x30’ <— PR
DONE.
The 265 was done with some new farmers we got made to BigDogg specs. They are absolutely disgusting. The bottoms are such that they wiggle left and right when you are walking, so it’s absolute hell on your grip. Pick is maybe an inch or 2 higher than our farmers though, so that’s kinda nice. Also, I got my vids from Elite Nutrition’s Strongest Man in. I’ll be uploading them to my youtube page and then to here if everything works right.
PEACE.
Here’s the vids in order of events from Elite Nutrition’s Strongest Man.
Extra Events Day
6/3/12
Nothing much to report. Got in and did some more work to try and catch up with what I missed yesterday.
Warmed up, then
Car DL Sim with New Farmer’s Handles (wt is per hand)
265x4x1
285x1
265x4
Tackyless Stones over 48" Bar
230x a ton of singles
DONE.
Low back was smoked after this. I don’t remember how many singles I did, but I had to chase the stone down after every rep, so I had an excuse. Work starts tomorrow, so I’ll be back in the gym come Tuesday.
PEACE.
Was Going to Squat, But Screw It, Let’s LOG!
6/5/12
Still a little fatigued from working again (but I’m gettin PAID NOW BITCHES) but it’s going well. Was planning originally on squatting today, but I had this itch to press instead. Like an overwhelming desire. So I did. I was so close to a fucking PR I could taste it (log literally almost knocked my teeth out once)… I’ll get it soon.
Warmup
Extensive Upper, Basic Lower
Log C&P (clean once)
Log x8
135x5
175x5
195x3
215x2 <–super quick and easy. Jerk technique was solid.
240x4x0 ← 4 attempts, 2 at a time, just couldn’t quite lock the fucker out. damn.
DB Rows
90x2x8
115x12 each. Left arm was dead stop reps by #7. Grip was fucked for some reason.
Axle Lockouts from Forehead in Rack
75x10
125x8
145x6
155x5,4
Superset every Lockout set with 15 Band Pull Aparts
Giant Set: Pulldowns x8, Rope Pushdowns x12, Lateral Raises x10
3 rounds
Prowler (+90)
5x120’… <–smoked. laid on the ground at wtf died.
DONE.
I’ve realized now that one of the major limiting factors in my pressing is my lockout strength. I just don’t have it. I’ve got a strong back (never felt rounded or out of position with the log racked), but I JUST COULDN’T quite get the press. It would just stall, and then my body would refuse to function when I tried to dip again. I know I’ll do ok on meet day, but I still want my log to catch up to my axle (which is nearly 260 I think).
If anyone reading has any suggestions for lockout strength, I’m open to suggestions. Will be back in the gym on Thursday for squats and stuff.
Till then.
PEACE.
Squattin’ Fun and Making Folks Hurl
6/7/12
Decided to tangle with the SSB today for the first time in a while. The way I see it, I’m not sure the frequent back squat work is helping me be good at anything but back squatting. And since I don’t do that in Strongman, I’m going to phase it out and input more useful things. The SSB destroys my core, and front squats help me get used to handling heavier weights in the racked position, so they will be my main lifts of that type for now. Here’s today’s work:
Warmup
Full body, extensive
Box Jumps
2x3
SSB Squats, No Box
155x5
205x5
245x3
295x3,3,2
SSB GM’s
3 sets AMRAP (2 sets with 155, 1 set with 115)
Leg Press
3x15
Prowler (+90)
7x40 yards
Various Ab Work
DONE.
Some kid at the gym was talking about having never pushed the prowler before, and that he’d heard it was tough but that he didn’t think it would be that bad. I offered to let him join me so he could get a taste of it. My benchmark was 5x40 yards for myself. I told him to rest as long as he needed between rounds and that I would go following 30s rests. Well, poor guy tried to match me for the first two rounds. After that he took a longer break while I did rounds 3 and 4. He finished round 3 after that, and while I was completing round 5, he waddled off to the grass (as much as a 150lb’er can waddle) and hurled for like 5 minutes. It smelled like pop tarts and I couldn’t help but laugh.
Hope he’s OK, but that’s why you shouldn’t disrespect the devil sled.
Sluggish Saturday
6/9/12
Just one of those days where everything felt heavy, starting with the warmups. I think I’m about due for a deload. Going to go one more week and see how I feel and then take off if I need it. Pulled out of doing the Arkansas show, since no one was signed up in the heavier classes but my training partners and I. I may do another show at the end of August, but until then I’ll be training my ass off prepping for a Nationals qualifier in September. This way I can work on weak points (poor deadlift, lockout strength, log press in general) and continue to progress without doing a show I’m not amped about.
Here’s today’s work though
Warmup, etc etc.
Log C&P
Log x8
135x5
175x3
195x2,1,1
225x1
210x5 ← much faster than last week, but my technique blows
Split Jerk Log
135x2x5
Car Deadlift
2x5 with start bumps <–still really weak on this. need to get my DL numbers up
Farmer’s Walks
200x120’
265x30’
Yoke Walk
200x60’
380x60’
470x60’
Belt On
580x60’ <–felt heavy as shit.
DONE.
I will be back in tomorrow for pressing accessory work. As for the log, after watching video (which I will post when it is loaded), my normal push press/jerk technique is seriously flawed. I’m so quad dominant that when I jump it pushes me backwards, and the weight doesn’t travel the same direction. When I split jerk, not only does it feel more stable, but it flies up to lockout. As such, I’ll be phasing in strict pressing with the log on my press day, and follow that with jerk practice. I’ll then be practicing the split jerk on the weekends during event day as well.
Anyways, today was one of those eye opening, weak points glaring kind of days. This is a good deal though. I know what I need to work on now, but it’s just going to take time. Get stronger, smash weights, win trophies.
PEACE.
Here’s today’s log vid. You can really see what I meant by the poor positioning due to jumping back instead of under.
Went in to do mobility work today. Nothing major to report, other than the 5 lb dumbbells felt heavy, so I’m going to go ahead and deload this week. I’ll do mobility work and stuff at home, and won’t otherwise be in the gym until next Saturday.
Quick Update:
Deload is going well so far. I’ve stayed out of the gym and slept pretty hard. The real world is catching up to me, and I’m starting to realize how impressive it is that folks make gains working 8-5, etc and then heading to the gym. Tougher than school in terms of overall fatigue for sure.
Been doing some mobility work and core work to keep me busy. I’m excited to get back in on Saturday, even through all this fatigue. I’ve got a lot of generalized weakness patients currently so I’m doing a lot of lifting for them, then doing all the hands on manual stuff for my necks and backs. My grip is going to be kick ass though, haha!
All that said, here’s my general outline for the next 10 weeks or so:
Tues:
Coan/Philippi DL Routine (going to pull a max on Saturday and use that as a starting point)
Possibly Keg Work
Sled Work when I can manage
Thursday:
Bench Variation
Incline Log/Lockout (alternate weeks)
Tricep Work
Prowler
Saturday:
Log (alternate singles and rep weeks)
Yoke (alternate with Car DL, or DL/Squat Variation for me)
Farmers
Stones (alternate weeks with Dallas Medley)
If I do any other work, I’ll squeeze in some more conditioning at lunch hours, or do some recovery work/mobility work. My shoulders are getting tight again, and I have to stay super strict with mobility for them to allow me to split jerk properly. When I adapt to the workload and work fatigue, I’ll consider adding in an extra accessory day. Until then, I plan to continue backloading (even doing the Density Bulk I’m losing fat) and keep my weight up and make the days surrounding the Coan stuff extra awesome to help surcompensate for the workload there.
I’m looking forward to seeing where this next training block takes me. It should finish up right at the end of August, giving me plenty of time for a tune up for Martin’s meet here in Memphis or for the Refuge Barbell Strongman Classic in KY at the end of August. Either way, I’ll hopefully be much stronger and ready to rock by then.
Here’s to training hard and making it happen!