[quote]TheTexican wrote:
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!
[/quote]
Having also been to Africa (yeah, I ran WITH KENYANS. What.) I can agree that such a vouching IS all I need to know. How does the sizing compare to say, a running shoe or dress shoe for you?
[quote]wiggles wrote:
[quote]TheTexican wrote:
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!
[/quote]
Having also been to Africa (yeah, I ran WITH KENYANS. What.) I can agree that such a vouching IS all I need to know. How does the sizing compare to say, a running shoe or dress shoe for you?[/quote]
I wear a 10 in my nike running shoes and have a 9.5 in the Do-Wins. When you go to the Rogue website, I think it kind of gives you a guide to shoe sizing. I kinda want the Nike Romaleos, but I can’t justify dropping two bills on lifting shoes when mine are still basically brand new (thank you, baby powder! lol).
Tex, I’ll be checking those shoes out as soon as I have disposable income again.
As for today, another stone-tastic Saturday. Here’s the work:
7/14/12
Warmup, Did Bruno’s Best Upper and Lower Warmups. Felt awesome.
Log C&P
Log x8
135x5
175x3
195x3
205x3 <–snappy and clean. I’ll leave it there.
Farmer’s Walks
165x pick
200x50’
270x0 (couldn’t pick)
250x50’ ← was hauling ass. slow pick though.
Hussafell Stone
230x100’ ← just to practice pick from the ground. Could’ve gone 300’+ at this weight.
Atlas Stones over 48" Bar (I think)
230x2x2
300x couldn’t lap it. wtf. At least got it off the floor.
230x10 in less than 60s. B/c Jay Holder called me a pussy and said I didn’t have the heart. Haha.
DONE.
Was smoked after stones. I need to incorporate more of the volume in for sure. One of our crew made a 260 stone, so once that cures, I plan to hit some 5x5’s and such with that to really get back into the groove with stones. In other news, I found a house to rent with my brother. It’s pretty damn nice, totally redone with new everything: appliances, flooring, paint, the works. For $1350/month. Fuck. Yes.
Moving is going to be a pain in the ass in the next month or so, but it should go quick since I have help now. Pretty excited.
Now I am off to sleep like a wintering bear, or to at least try while some yokels are “performing” acoustically at the pool outside my apt. Wtf.
PEACE.
Not to rub it in, but I live in a newly remodeled three bedroom with one of my bros for $490/month, all bills paid. Thank you, US government! 
Other than that, good work man. I’m gonna try to implement a little more strong-man type stuff on my upper body days for a bit of strength-conditioning work. You are my muse!! 
Tex, screw you re: house. DOS. That’s two in Spanish. And C: get to work son, strongman stuff will get you jacked!
Coan/Philippi Routine Week 5
7/17/12
Forgot the reps etc for accessory work today, so I got some advice on things I need to do in order to improve my deadlift outside of this routine. We came up with 1)Get fast as fuck and use my explosiveness to my advantage, and 2) Do More Front Squats. So here’s the work:
Warmup, Bruno’s Lower, etc.
Deadlift
245x3
335x2
385x3x3
Speed Deads
335x3x3
Power Shrugs
255x3x5
18" Deads
245x2
335x2
425x2
515x0 ← back was a bit fried
Front Squats
185x8
225x2x8
HS Low Rows
3x10
Hamstring cramps all over the gym, the car, the apt, and the japanese restaurant I went for dinner.
DONE.
Good hard session again today. I broke the routine a bit with my accessory work, and I will remedy that by adding in some more back targeted stuff and core work on Thursday. I’ll be missing Strongman Saturday for a nephew’s bday, so I’ll be trying to get in the work on Sunday instead. I’ll probably do yoke, farmer’s, and some sort of carry of death with the sandbag and the kegs. I’d set up the suicide medley, but it’s a damn workout getting everything together when its just one person. At any rate, I’m back Thursday for pressing and conditioning.
Till then.
PEACE.
I like how you changed the routine around
[quote]Kalle wrote:
I like how you changed the routine around[/quote]
The Coan Routine? Or just the general overall training split?
And Goeth Another Day…
7/19/12
Hell day today. Patients were showing up all over the fucking place, and maybe 3 of them anywhere near their assigned appt time. It’s not a courtesy time, it’s a damn DOCTORS APPOINTMENT! That said, I’m absolutely wiped out. Feeling completely fried, really. So I dragged my ass into the gym, kicked ass, and left feeling like a (swole) million bucks.
Here’s the work:
Warmup, Bruno’s Upper
Axle Strict Press
Axle x10
125x5
145x5
175x2 ← PR. With any implement.
155x5
125x13
Strict Log Lockouts, in Rack (Log at about Chin/Mouth height)
Log x3
135x5
155x5
185x0
155x5
HS High Rows
3x8
Axle CGBP (For Spar4tee)
165x5
215x5 <–so damn fast
Hammer Curls
40x8
45x8
50x8
Meadows’ Rear Delt Destroyer
40’s x40
25’s x20
15’s x10
Kneeling Rope Crunches
100x2x20
DONE.
Since I won’t be back in the gym for Strongman Saturday due to family commitments, I’ll be coming in Sunday with my brother and a few other rando’s at the gym for some Sunday Strongman Showing Off. We’re still looking at Log, Yoke, Farmers, and the Suicide Medley though, so it should be fun times. I’m going to try and start working on my abs in the morning when I drink my coffee. I think my core strength is a definite limiting factor in my progress right now, and I need to just make the time to do it.
At home, I’ll just hit my “PT abs” basics when I foam roll, and then hit more weighted and tougher stuff when I’m at the gym.
At any rate, back Sunday. Going to go catch up on other logs.
PEACE.
Attempt at Strongman Sunday
7/22/12
Decent day. Got a log PR, then pulled what I think is an intercostal bailing on yoke. Hurts like hell, but doesn’t have the same symptoms as a subluxed/cracked rib, so I’m going to assume I just pulled the muscle in that area. Here’s the work:
Warmup, Bruno’s upper and lower
Log C&P
135x5
175x3
175x1
195x2
225x1
245x1 <–PR. smoked it too. Didn’t split low enough, but it was fine.
Yoke Walk
200x meh
400x30’
490x60’
580x60’
670x35’ ← tweaked something here. Didn’t feel heavy on my back, just couldn’t walk right.
DONE.
I need more core strength. I think that’s what this little tweak boils down to. Otherwise, very happy with the press. My split jerk is improving as I continue drilling form, so I will keep doing that before each session. I included a little different split jerk specific warmup/testing that I got from Lift Big, Eat Big, and it helped tremendously. Will continue on this.
Back for deads on Tuesday.
PEACE.
Modified Coan/Philippi Routine Week 6
7/24/12
Great session today. Felt like shit rolling in, but got myself fired up, even without a pre-W.O. and SFW anyway. Added some bands to my speed pulls today, and HOLY HELL. Those are going to skyrocket my pull if nothing else does. Will explain below. Here’s the work:
Warmup, Bruno’s Lower
Deadlift
135x5
225x5
315x3
365x1
405x1x2 <–fast finish, but slowish off the floor. Need to explode from the start.
Speed Pulls
315 + EFS Pro Short Avg Band x3x3 ← DAT SPEED
Front Squats
135x5
185x5
225x3x5 <–could barely move these. Legs and back were smoked.
Reverse Hypers
90x3x8 <–glutes are wtf.
Kneeling Cable Crunch S/S w/ Palloff Press
3:15/8
DONE.
Will be going in tomorrow after work to help spot another crew member who missed today for his birthday. Going to get in some prowler work and mobility work and more core work then, since I’ll be pressing Thursday when I think everyone else is squatting.
Overall though, very pleased with the band work. I was spent after, and still am. Trying to pile on the cals to make the most of today’s session, so that I can sleep like a boss tonight… I’ve noticed after these Coan days that I feel hot, like my core temp won’t come down for hours after I’m done. Metabolic carryover I guess. At any rate, more tomorrow, and then I’ll be doing more back and accessory stuff on Thursday in between pressing events.
Till then.
PEACE.
Mmmm - sexy log my funk soul brothuh. Anything with yolk walks in it is automatically follow worthy in my books hahaha.
Plus, when someone asks “what do you bench?” and you go “I dunno, but I can get a 245lb log over my head”, you win by default.
[quote]wiggles wrote:
And for the lulz, here’s what your chest looks like when you train strongman, and only bench as an afterthought. Kalle said it best though: I’ll never have to lay down before I kick ass, so bench doesn’t really matter.
Plus, when someone asks “what do you bench?” and you go “I dunno, but I can get a 245lb log over my head”, you win by default.[/quote]
haha i may have said that but i still do some incline db flies from time to time i just tell everyone i bench 500lbs
Kalle, good idea.
Got some conditioning in today, finally.
7/25/12
Prowler(+90)x120’/20 pushups/20 toe touches.
5 rounds.
Then Pulled a sled with various ropes and handles with ~300lbs on it.
DONE.
Back is super sore and tight from yesterday, which is partly why I went in to try and get some blood moving throught there. Will be back for pressing madness tomorrow.
PEACE.
Gettin’ Dem Dere Boulder Shoulders
7/26/12
I actually had a ridiculous pump with everything today. Hooray tiredness and just the right amount of pre-WO noms. Here’s what I did:
Warmup, Bruno’s Upper
Strict Axle Press
Axle x10
125x5
135x5
145x5
165x3 +2 Push Press (PR on Strict Press with any implement btw)
Log Lockouts
135x5
155x3x4 (couldn’t finish the last rep on each. so sue me)
Chest Supp Rows
3x8
HS Chest Press SS w/ Pullups (Alt grips, sets of 5)
3:8/5
Short Axle Curls SS w/ Tate Press
75x8/25x8
75x8/35x8
75x8/35x8
Prowler Marches
1 pps x80’
2 pps x80’
3 pps x80’x2
2 pps x80’
DONE.
Been a stressful work day, and almost didn’t get to eat lunch until my awesome g/f ran something by on her day off. Tried to get amped for the gym and just didn’t have it, so I did what I could and just went in to put in work. Ended up having a great pressing session. Looking forward to getting after it again on Saturday, and hopefully not jacking up anything in my back, haha.
PEACE.
Strongman Saturday with a WTF side of Metcon
7/28/12
Had a long ass week, and was up late last night babysitting for a buddy, so I was wiped the hell out when I woke up this morning. Thought about showing up late, or not going, but then I realized I’m trying to qualify for nationals, and those are bullshit excuses for quitters. Laced up, went in, and had a solid day.
Warmup, Bruno’s Upper and Lower, Split Squat with Bar, Split Press with bar
Log C&P
Log x8
135x3
175x2
195x2
225x3 ← should’ve had 5. Log came down little too much on my trachea and had to drop it.
245x1 clean <–too fast and smacked the same spot on my neck. Dropped it.
DL (to warmup for the car)
225x3
315x2x2
Car DL (4 door Focus, forward in holders)
3 reps ← PR!! First time getting that bastard off the ground in any sense. Hell yes.
Farmers Carry for turns (working grip)
165x30’x4 turns, 4 rounds.
Metcon
5 Rounds:
185x10 Front Squat
300# Sled Drag w/ Straps x120’
3 man rotation for 3 rounds. 2 Man rotation for the last 2. Took me 20-30 minutes to be functional again when it was over. And I’ve got decent conditioning. Nasty shit, but this is the difference between 5th place and top 3. I’ve got to do everything I can to get ready to qualify for Nats at the end of September. I want to show up and beast mode this friggin comp. Now I’m drinking fluids and working on my Wiggles-sized groove in my couch while I watch the Olympics.
Back for DL’s on Tuesday.
PEACE.
That metcon sounds rough, man!!! I am impress!! I need a couple more dudes to train with when I usually train. No one around here wants to work hard except for a few guys on the opposite shift from work.
And in reference to your comment about bench and not having to lay down before you kick ass… If you ever find yourself in the unfortunate situation where you need to fight off your back to avoid butt gang-rape, bench would come in handy. Just sayin.
[quote]TheTexican wrote:
That metcon sounds rough, man!!! I am impress!! I need a couple more dudes to train with when I usually train. No one around here wants to work hard except for a few guys on the opposite shift from work.
And in reference to your comment about bench and not having to lay down before you kick ass… If you ever find yourself in the unfortunate situation where you need to fight off your back to avoid butt gang-rape, bench would come in handy. Just sayin.[/quote]
It’s brutal!! I’m still smoked from it 6 hours later. Don’t want to leave my apt and go get food because I’m on the 3rd floor and yeah fuck stairs…
As for bench, I more just hate the lift than anything. Not opposed to DB bench or Hammer Strength machine variation, but the BB bench makes so much shit hurt on me for no observable gains. I envy those that can bench a shitload though, not gonna lie.
[quote]wiggles wrote:
[quote]TheTexican wrote:
That metcon sounds rough, man!!! I am impress!! I need a couple more dudes to train with when I usually train. No one around here wants to work hard except for a few guys on the opposite shift from work.
And in reference to your comment about bench and not having to lay down before you kick ass… If you ever find yourself in the unfortunate situation where you need to fight off your back to avoid butt gang-rape, bench would come in handy. Just sayin.[/quote]
It’s brutal!! I’m still smoked from it 6 hours later. Don’t want to leave my apt and go get food because I’m on the 3rd floor and yeah fuck stairs…
As for bench, I more just hate the lift than anything. Not opposed to DB bench or Hammer Strength machine variation, but the BB bench makes so much shit hurt on me for no observable gains. I envy those that can bench a shitload though, not gonna lie.[/quote]
I AM NOT one of the lucky ones!! lol But I have to do it for the meets so I train it. I am getting hooked on doing more ‘event’ type stuff, though. Just trying to fit it in slowly to keep my progress going for the PL stuffs.
Stairs suck balls. That’s why I ALWAYS get ground floor!!
