Gonna Punch Life in the Face

Training Training Logs
561

So Let’s Go

6/16/12

Back at today. Split jerk is feeling solid. Definitely will be making some serious gains here with more repetition. I’m ready to start the Coan-Phillippi DL routine too. Was kind of disappointed just how shitty my deadlift from the floor really is. I think if I can get it up into the 500 range, then I’ll see some serious gains with the rest of my lifts.

Here’s the work:

Warm up, etc etc.

Log C&P

Log x8
135x5 strict
175x3
195x1
215x1
225x1
245x0 ← got under it, but put my feet weird instead of in a split. This is going up next singles day, if not sooner.

Deadlift, from the floor

135x5
225x3
315x2
365x2
405x1
425x1 ← This will be my starting number for the program
455x2x0 ← couldn’t get it off the ground. Shit

Farmer’s Holds (grip training)

265x 12s, 28s <–no chalk on these

Atlas Stones, over 50" bar

230 x5x1
290 x 0000000 ← damn. my stone technique suffered from not doing them in a while. Good news is I didn’t tweak my back in the slightest like I used to on these. Good sign. Just got to get back on the volume.

DONE.

Also, one of my training partners gave me some of the Brian Shaw Stone sleeves. It’s so nice to not have the duct tape slide down my arms when I sweat. Also, only have to clean the tacky off my hands when I’m done. Badass. And one helluva free ($120 retail) gift. I’m not going to say no, and I’m definitely thankful.

562

Let Pulling Dominance Begin

6/19/12

Coan/Phillipi Routine Week 1

Warmups, etc etc

Deadlift

135x5
225x3
315x2

365x1x2 (work set)

Speed Pulls

285x8x3

Circuit, 3 rounds (135, 155, 155)

SLDL x8
BO Row x8
UH Pulldown x8
Good Morning x8

Backwards Sled Drags

2p’s x120’ x lots ← just did these till I got a good quad pump

DONE.

I can already tell this program is going to bring the pain. My low back and hamstrings are pumped out from today, and week one is easy. Good news is I know I’ll adapt to the workload fairly swiftly, and hope to make some serious gains in the long run. If not, it will be because I didn’t put everything into my training like I should have, and I’m not going to let that happen.

Back in for upper stuff on Thursday. Till then.

PEACE.

563

Gettin’ Mah Press On

6/21/12

Good session today. My strict press is super weak, so I’ve got work to do on that for sure. I’m thinking about just loading it in straight linear progression, using 5 lb jumps each week. If I stall and can’t finish the 5x5, I’ll adjust from there. However, I feel strongly that because this is such a weak point, that if I keep after it diligently, I can progress. Here’s the work:

Warmups and stuff

Strict Log Press

Log x10
135x5
145x5x5 ← struggled with the groove on these some. Will get better.

Log Split Jerk Form Work

175x some triples

Incline Log Press

Log x8
135x8
155x8
175x2x5 ← paused each rep on my chest. Holy balls hard.

HS Low Row

4x10

WG Pulldowns

3x8

Prowler (+230)

3 x75’ ← slow, focusing on leg drive. then I died a horrible death.

DONE.

Surprised at how much the heavy pushes sucked the life out of me. But since strongman is essentially heavy events as hard as you can go for 90s or less, I might as well simulate that stress with my conditioning from time to time. Was still nasty though haha.

Back Saturday for I think Log for Reps, Yoke, Farmers, and a Medley involving a Keg Carry, Sandbag Carry, and duck walk sled drag. Should be nasty.

Till then.

PEACE.

564

I need a log for training… Rip doesn’t like anything but a barbell, iron plates, and bumpers! lol

900th post coming up… I expect to see magic and wonderment. I expect nothing less from you, my friend! Also, I’m posting again, I knew you missed me! :wink:

565

[quote]TheTexican wrote:
I need a log for training… Rip doesn’t like anything but a barbell, iron plates, and bumpers! lol

900th post coming up… I expect to see magic and wonderment. I expect nothing less from you, my friend! Also, I’m posting again, I knew you missed me! ;)[/quote]

Logs are awesome. And they keep you honest, you can’t really brute force it very effectively.

And you know me too well. Glad to have you back bud!

566

King of Ze Mountain!

6/24/12

Hot session today. Put in some good work, got a yoke PR, and dominated a medley that one of my crew has to do to try and earn his pro card at the Europa in Dallas. It’s pretty much the devil, and I’m the only one that finished it with the weights set as we had it. Here we go:

Warmup, lots and lots.

Log C&P

Log x8
135x5
175x3
200x3x3 ← really just drilling technique. about 80% of max was the order of the day.

Yoke Walkin’

Empty x lol
400x60’
490x45’
580x60’

Belt Up

670x30’ ← PR!

Farmer’s Walks

130x30’
200x60’
300x no pick… pfft.
265 x grip rape

Dallas Medley Of Death (265 keg 50’, sprint back, 250# sandbag, back, 305# duck walk, then pull 400# sled back to start)

1x 1:46.

FIN.

So yeah, I may have been outside the time limit, but I was determined to finish the thing because I had to go first. Have to set the standard you know? Figuring out the duckwalk is terrible. I didn’t find out till after that if I just take bigger steps, it limits my side to side wasted motion and I move so much better. Ah well, Live and Learn right?

Also, here’s the video of my retooled split jerk on the log. A few critiques I can think of are not dropping into the stance hard enough, poor initial start on the log. Any other input would be greatly appreciated, as well as any ways to improve it.

Coan Routine on Tuesday.

PEACE.

567

you did the medley way heavier than me though! impressive, i plan to get my time down a lot

568

Retry the video:

Kalle, I’m so glad I don’t have to do that in a comp. I still feel like a bag of smashed assholes today. Suicide Medley is an apt name for sure.

569

have you tried leaning back a bit on the log press?

Is it wrong i kind of like the idea of training the sucide medley? Its so mentally demanding. Ive always been a strong static lifter and medleys and such have been my down side so its fun to bring them up and become a complete strongman. I’m just glad its the last event… Watching the HWs should be fun I know one that is 400lbs and finishing it!

570

Kalle,

I have not. I will be sure to try that the next time I go heavy. I’ve got so many cues going on in my head trying to learn this split jerk that I guess I’m forgetting the basics. Good looking out! And damn, the HW weights are retarded, so I’m very impressed someone is moving that much poundage that fast. Damn. He one of your training partners?

As for today, it’s deathlift Tuesday again. This Coan routine gives me the retard shaky legs. It’s ridiculous, and I love it.

Here’s the work:

Warmup, etc

**Should have done box jumps or KB swings here

Deadlift

135x5
225x3
315x3
365x3 <–trying to work on my progression for when I am going heavier. Still may need 275.

Belt On, Straps on For Practice

380x1x2

Straps On to Practice Dbl Overhand

Speed Deadlifts

315x8x3 <–last set was fasted of all. Fuck yeah.

Circuit (3 rounds: 155, 155, 155)

SLDL x8
B.O. Row x8
UH Pulldown x8
GM’s x8

Leg Press

3x12

DONE.

No conditioning tonight. Will be running a mile tomorrow night in memoriam of one of my first influences in the track and field world. He coached me in various sports and P.E. all through middle school, and was a tough bastard (who also set 8 American Masters Records and 3 World Records). He was the tough bastard who seemed mean as hell, but you knew would punch a pride of lions in the face bareknuckled for you… Gonna miss the guy.

Back in Thursday for pressing work.

PEACE.

571

Texican Knows, IT’S LOG

6/28/12

Warmed up, per the usual.

Strict Log Press, 12" log

Log x8
135x3
145x3
150x5x5

Incline Log Bench, 10" log

Log x8
125x8
145x8
165x6 <— one more rep than last week, but with a smaller log (=greater ROM)

HS Low Row

4x10

WG Pulldowns

3x10

Hammer Curls

2x10

DONE.

Thoughts:

Super sore today from running a hard mile and a half in tribute to the Coach that got me started in track years ago (he passed away, and was a master’s WR holder in the 200m and 400m). Foam rolling didn’t help much so I just fought through it and put in work. Was going to push the prowler, but I figured I was better off not tearing a calf from the bone, which is what my calves kind of told me would happen. At 6’2, 225, I feel PBAndy on the running being tough. Sometimes I still just do it to push my limits. Meh.

No events this weekend though. Will be at the lake, getting tan, being sexy, and demolishing acres of food in the quest for more strongman awesomeness.

572

Stole this from Shelby Starnes’ EFS Log. Have a good weekend mofo’s, I’m off to ski a lake in Arkansas into submission.

"The extra mile is a vast, unpopulated wasteland.

Everyone says they go the extra mile. Almost no one actually does. Most people who go there think, “Wait… no one else is here… why am I doing this?” and leave, never to return.

That’s why the extra mile is such a lonely place.

That’s also why the extra mile is a place filled with opportunities.

Every time you do something, think of one extra thing you can do–especially if other people aren’t doing that one thing. Sure, it’s hard.

But that’s what will make you different.

And over time, that’s what will make you incredibly successful."

-Jeff Haden

573

[quote]wiggles wrote:
Stole this from Shelby Starnes’ EFS Log. Have a good weekend mofo’s, I’m off to ski a lake in Arkansas into submission.

"The extra mile is a vast, unpopulated wasteland.

Everyone says they go the extra mile. Almost no one actually does. Most people who go there think, “Wait… no one else is here… why am I doing this?” and leave, never to return.

That’s why the extra mile is such a lonely place.

That’s also why the extra mile is a place filled with opportunities.

Every time you do something, think of one extra thing you can do–especially if other people aren’t doing that one thing. Sure, it’s hard.

But that’s what will make you different.

And over time, that’s what will make you incredibly successful."

-Jeff Haden[/quote]

BOOM!

574

Coan/Phillipi Routine Week 3

7/3/12

Warmup, get ready for awesomeness, etc.

Deadlift

135x5
225x3
275x3
315x3
365x2

405x1x2

Speed Pulls

335x6x3

Corolla Car DL (because fuck yeah, that’s why)

4 Reps, then just went back inside

Circuit Work, 3 rounds:

SLDLx185x8
B.O. Row x185x8
UH Pulldown x160x8
Giant Camber Bar GM’s +95’s x8 (these are way harder than with reg bar, dunno bar weight)

DONE.

405 went up the fastest it ever has. No shaking or any of that weird shit. And every set with 335 practically flew up as well, which was fun. I believe I may finally have figured out the groove for car DL, so I’m hoping when I come back to it down the road the heavier car will just fly up. Looking forward to seeing how my DL continues to progress with this routine. My back is already bigger and I feel so much stronger. Now I just got to make sure I don’t skimp on the mobility work and I’ll be fine.

Back Thursday for pressing craziness.

PEACE.

575

Don’t Mind Me, I’m Just Playing With Mah Log

7/5/12

Decent session today. Super sleepy from accumulated fatigue, both real world and family based. Nothing serious, just some stirred up drama, but caused some late nights of listening and offering sage advice on how to be awesome. That said, it’s no excuse, so I got in there and did work.

Warmup, etc etc

Strict Log Press

155x3x5
155x3+2 PP
155x2+3 PP

CGBP (for spar4tee)

135x8
185x5
205x5
225x5

Incline Axle Bench

Axle x10
165x5
185x3

165x8

Hammer Curls

35x10
40x8
45x6

Dips

2x10 <–everyone else did weighted, my arms were too shot

Fat Bar Curls

3x10

DONE.

Little disappointed at my strict log press today. Would get more reps if more rested I think, but such is life. NBD. My arms were completely shot/pumped from all this and I could barely wash myself when I showered, so I just yelled “Clean Me” at the shower head and it worked. Will most def be feeling it tomorrow, so I’ll be doing shitloads of mobility work to get ready to smash a new PR on Saturday (I hope). Got to get better at this split jerk shiz and start making moves.

Will be back Sat morning for log, yoke, farmers, and the infamous Dallas Suicide Medley.

PEACE.

576

Hell Hath No Fury Like a Memphis Summer

7/7/12

Tough one today. Slept hard, and woke slow. Felt sluggish through warmups, but ended up with some PR’s nonetheless.

Warmups

Log C&P, ME Singles

Log x5
135x3
175x2
195x2
225x0 <— rear foot McFucked UP on the split jerk , so I bailed
225x1 ← smoke show
245x0 ← rack was off. Tried this three separate times. Pissed me off.

235x1 ← 10# PR.

Yoke Walk

Yoke x lots
390x30’
490x60’
800x Pick PR ← may have been stupid, but shut up, it’s a PR

Sat down and saw stars.

600x60’ ← PR time for that distance. I was HAULING. Well, for me at least.

Farmer’s Picks

200x1 ← felt like a million lbs. Not good.
250xFAIL ← figured this was coming. Back was smoked.

Sled Medley for Summer Sexiness

Prowler +180 x50’
330 Sled Back x50’

2 Rounds. Then die in the fires of Mordor.

DONE.

I’m not really sure what went wrong on that fail at 225. I think the mats slipped and my ankle buckled a bit, because my calf feels strained. I chucked the log rather than fight it and risk injury as I leaned to the right, and I’m glad I did. As for the 245, for whatever reason, it kept fucking me up when I racked it. I popped it off my chest fine but would get dizzy. I think it was cutting off my blood flow in the area, so I’m thinking I should start working heavier log cleans to get used to having more weight in that rack position.

Anyone with any ideas feel free to chime in. I also think my shoulders and upper back were smoked from all the pressing we did Thursday. I’ll adapt and overcome though, and PR’s are PR’s.

Will be doing some basic conditioning between now and Tuesday probably, but otherwise I’m back for deathlifts on Tuesday. Week 4 of Coan. BRING IT.

PEACE.

577

Heya Wiggles- i’ve been lurking you’re doing great. Also I just found NBS on facebook, defiantly going to check them out, your videos plus all of their images make it look great.

Might be a great place for me to make some weekend sessions happen. Good yoke walking there!

578

[quote]corstijeir wrote:
Heya Wiggles- i’ve been lurking you’re doing great. Also I just found NBS on facebook, defiantly going to check them out, your videos plus all of their images make it look great.

Might be a great place for me to make some weekend sessions happen. Good yoke walking there![/quote]

Thanks buddy! And I highly recommend you do so. They have some clutch Hammer Strength Machines, and otherwise everything (I think) you need to get stronger/faster/etc. David the owner is a cool dude, and certainly knows his stuff, and there’s some huge guys that train there as well.

Plus, the hours and rates are sweet. I’m usually in there on Saturday 8-12 or so, and only occasionally on Sunday afternoons doing some mobility work. Sundays are fairly slow if you need to use a bunch of equipment.

579

Catching UP again

Forgot to log Tuesday’s Session. So here’s anything I missed:

Coan/Philippi Routine, Week 4

7/10/12

Warmup, some stuff, then box jumps for a few singles, 5 second pause in the hole

Deadlifts

135x5
225x5
275x3
315x3
365x2
405x1

430x1x2 ← PR, and for a frickin fast double, compared to the previous grinder single @425!

Speed Deads

355x5x3 <— all of them snappy. Need to work on “winding up” my hips, but its getting better

Accessory Circuit (Pulldowns 160lbs, All Else 185)

3 Rounds:

SLDL x8
BO Row x8
UH PD x8
GM’s x8

Sled Pull w/ Bar

550 x50’ really fast to prove a point to my training partner

DONE.

Really stoked about the deadlift PR, much less for a double. This program is working. And I’m very impressed. Can’t wait to see how these next few weeks of scaling up the weights on Accessory work pays off for my stones, etc. Get to test stones Saturday actually, so we shall see what happens.

Pressin’, Poppin’, And Meh

7/12/12

Long day at work today. Ton of hands on patients, and had dinner plans some distance away, so I rushed to get this one in. Rushed a bit much and tweaked my L shoulder. Feels much better after advil, so we’ll see how it goes. Also started a new EAA supp in place of my protein powders. Less bloat pre and PWO so it seems promising. Here’s the work:

Warmup, too short, not enough. stupid.

Log C&P, Split Jerk

Log x8
135x4
155x4
175x3
195x3x3 <— last rep was def fastest and had the best pop.

Incline Axle Press

Axle x5
125x5
145x5
165x5
185x3 ← may be a PR. Felt like shit b/c of my shoulder

DB OH Press

50x8
60x8
70x4 ← no pain, just pooped shoulders

Rope Curls

3x8

DONE.

I’ve been toying with my stance, etc on the split jerks. Widening the stance, focusing on my front foot drive/getting low enough, and just snapping myself down harder have helped tremendously. I do think I will be investing in Oly shoes before too long though, just to protect my R achilles from the strain. Until then, I think I’ll do log in my events shoes (kickass white adidas basketball shoes), since the slight heel seems to help. Felt a little shitty and rushed overall, but I ate tons of food for dinner, and should be feeling right by the time Saturday morning rolls in.

Looking forward to big things this weekend. I think we got Log, Farmers, Car DL (which I may sub for something else) and Atlas Stones.

Until then.

PEACE.

580

I can vouch for the Wo-Win/Rogue oly shoes. I’ve had mine over a year with no problems besides replacing a snapped shoelace. I squatted in AFRICA with them. That’s pretty much all you need to know!