I’ve kept a log on another site since last august. I decided to transport it here. So, here it is
I’m relatively new to strongman but have been competitive benching and some deadlifting since 1999. Up to this point my best Strongman lifts in training are 260# Log, 335 stone to a 48? platform. 300# farmers for 50 ft, 405# deadlift for 18 reps. my last Strongman contest was The Windy City Classic. I placed 4th with personal bests in the Tire Flip (PR by 11 sec.), Farmers Walk (my heaviest in a competition), and Truck Pull.
I completely bombed the stones but was satisfied overall. My training split looks something like this: (Monday-chest, shoulders, tris) (Tuesday-Legs, lower back, and light cardio) (Wednesday-Upper back) (Thursday-Bis and light cardio) (Saturday-Events). Even though I did not qualify for nationals, I am working on the events for nationals to help push my training partners that did qualify and are going.
8-2-08 Events
Log- 210X5, 210X4, 200X5
Viking Press with purple bands 3 sets of 5
Yoke 550 80 Ft, (550 80 Ft, 2 min rest 500 80 ft, 2 min rest 450 80 ft) First time on the Yoke in a year
Tire flip 6 flips
I was still fried from the Windy City Classic
8-4-08
Incline Close Grip Bench 235 X 3 reps X 6 sets (Starting an incline CG power cycle)
Seated machine press 190 X 5 reps X 2 sets
Pushdowns and some laterals
8-5-08
Squat 345 X 3 reps X 5 sets, 345 X 5 reps (Starting a Squat power cycle)
Rubber band Box squats (Purple & black) 275 X 5, 315 X 5, 315 X 5
20 Min light cardio
8-6-08
Pull-ups 5, 5, 6
Machine rows 225 X 5 reps X 3 sets
Pluu Overs 85 X 8 reps X 2 sets
8-7-08
20 Min light cardio
DB curls 35 X 8, 45 X 5, 55 X 5, 65 X 5, 55 X 5, 45 X 5, 35 X 5
8-9-08 Events
Yoke 450 80 Ft, 500 80 Ft, 550 80 Ft, (625 80 Ft, 2 min rest 550 80 ft, 2 min rest 500 80 Ft)
I worked 33 hours between Thursday and Friday and didn?t get home until 3 am Friday night. I wasn?t planning on training today but I went out to Doug?s and saw the boys on the Yoke so I had to jump in.
Chris,
Thanks, I hope I can get a few pointers along the way.
8-11-08
Incline CG bench 235 X 4 reps X 4 sets, 225 X 4 reps X 3 sets
Seated machine press 190 X 5 reps, 190 X 4 reps
Side Laterals
Rear delt laterals
Chris,
Incline CGs do seem to help me with the log. I seem to have alot of shoulder pulls when I do military presses. It sucks getting old.
8-12-08
Deadlift (all reps done dead stop) Starting a deadlift power cycle
365 X 2 reps, 420 X 5 reps, 390 X 5 reps
Box Squats with rubber bands (Purple and Black)
315 X 5 reps to a high box
365 X 5 to a high box, Great set planned on doing 3
315 X 5 to a medium box
Cardio 15 min
I alternate deadlift and squat every other week as a core exercise
I use a supplamental exercise (Band Box Squats) and change every 2-3 weeks
8-13-08
Pull-ups 6,6,6,6,4
Machine rows 245 X 5 reps, 225 X 5 reps X 4 sets
8-14-08
20 Min Cardio
Curls 35 X 8, 45 X 5, 55 X 5, 65 X 5, 55 X 5, 45 X 5, 40 X 5
8-14-08 events
Log Press 200 X 3, 220 X 4, 220 X 4, 220 X 5
Viking Press with purple bands 3 reps
Bastard Tire Flip 3 flips, 7 flips, 4 flips, 4 flips
This tire is very similar to the tire used last year at nationals. a very hard flip!!!
Stone load over a 50" bar
300 X 1 lapped the 2nd
275 X 4 Lapped the 5th
250 LB Keg load to a 50" platform 5 reps
I am cooked!!! Time to Eat!!!
Just to let everyone know, Gene is looking stronger than ever and should represent us well at nationals!!!
Chris,
Thanks, I feel they were my worst events at the Windy City Classic. Just trying to get better.
Jason,
I’m not sure what contest I’m doing next. There isn’t much around here in the fall. Just trying to push Gene the best I can. Gene is the only one going to Nats. Rocky and Mark don’t have the $$. From seeing Nationals first hand last year I know how sick the competition is but Gene is running on all cylinders right now and he WILL be ready to go. His result from training in the last couple of weeks are 675 Yoke 80 ft 23 sec, 270 Farmers 80 ft 13 Sec, 300 stone load over a 50" bar 7 reps in a min. I think Gene is going to poast his training log here.
8-18-08
75 push ups
Incline CG 235 X 5 reps X 5 Sets, 225 X 5 reps X 2 sets
Seated Machine press 190 X 5 reps, 190 X 4 reps
8-19-08
Squat 345 5 sets of 4 reps, 345 1 set of 6 reps
Suspended Band Deadlift 505 X 1 rep, 555 X 1 rep Just trying to get the feel of the exercise. I think i’m going to like these
Cardio 10 min
8-21-08
Cardio 20 Min
Curls 35 x 8, 45 x 5, 55 x 5, 65 x 5, 55 x 5, 45 x 5, 35 x 5
I will be competing in a Strongman meet in the Fall, October 18th. Once the everyting is finalized I’ll post it here.
8-23-08
Events
Viking Press With Purple bands 2 sets of 5 reps, +20Lbs 3 Sets of 5 reps
Yoke 575 50 ft, 700 80 Ft (PR) went the firsr 60 ft in 21 sec and droped it twice. ended with 43 sec. If I can reduce the drops should be in the high 20’s. Finished with drop sets with 2 min rest in between sets, 590 80 ft, 520 80 ft, 450 80 ft
Farmers 250 80 ft 16 sec.
Gene was awsome again today. Log clean and press each rep 230 for 4 reps, 700 Yoke 80 ft 21 sec, 280 farmers 80 ft 12 sec, 300 farmers 50 ft 9 sec.
8-25-08
Cardio 20 Min
8-26-08
Incline Close Grip 235 X 6 reps X 6 sets
Deadlift 365 X 2 reps, 430 X 5 reps, 405 X 5 reps
Suspended band deadlift 455 X 1 rep, 545 X 1 rep, 585 X 1 rep, 605 X 1 rep
Cardio 15 min
8-30-08
Events
Log clean once press for reps 230 5 reps (PR), 4 reps, 4 reps
Yoke 750 for 50 ft with 3 drops (PR)
Stone over a 48" bar for reps 300 X 1, 275 X 3
Car Deadlift
I was a little overtrained today. I will work on conditioning events next week.
Gene’s last heavy week before nationals. He was awesome again today
Log C & P clean each rep 230 6 reps
Yoke 800 Lbs 50 FT 3 drops, 750 lbs 50 Ft no drops
Stones over a 48" bar 370 X 1 rep , 330 X 3 reps
Gene was the first person to ever load our 370 Stone
9-3-08
Squat 345 6 sets of 5 reps
Incline Close Grip 250 4 sets of 5 reps
Suspended band DL’s 515 X 1, 615 Miss
After squatting a ton of volume I didn’t have it for the SB DL’s
9-3-08
Cardio 20 Min
9-4-08
Cardio 20 Min
DB Curls 35 X 5 reps, 45 X 5, 55 X 5, 65 X 5, 55 X 5, 45 X 5, 35 X 5
9-6-08
Bastard Tire Flip 80 Ft in 2 min 32 sec
10 to 12 single flips
Keg carry / Sled Drag 50 Ft each 250 Keg / 400 Sled 29 Sec
Carry / Drag 250 Keg / 450 Sled 50 Ft each rest 30 sec 170 Keg / 360 Sled rest 30 sec 170 keg / 320 Sled
Some 2" axle press
I got a lot of good conditioning work in today. I need the rest from the heavy weights.
9-8-08
35 Min Cardio
9-9-08
Deadlift 385 X 2 reps, 445 X 5 reps, 405 X 5 reps
CG Incline 265 X 2 Sets of 4 reps, 265 X 6 reps
Log Set ups 135 X 5, 155 X 5, 175 X 5, 205 X 3
9-13-08
Events:
It rained through the entire training session.
Log Press 220 X 5, 5, 4 Reps 240 X 1 rep
Farmers Walk 225 X 100 feet, 4 sets, last set 14.35 sec
Keg carry / Sled drag 250 50 ft / 400 50 ft
170 Keg 100 FT / 320 Sled 50 FT 30 sec rest. Repeat
Sounds like Gene is tearing it up at nationals. Cleaning up the 200#ers and in the pack for the LW championship. Incredible showing for a teenager. He is a strongman prodigy. Can’t wait to see him as a LW pro, or perhaps a HW pro depending on how much weight he gains in the coming years.
Thanks Chris. I see every week in training what everyone else is just finding out. If Gene does well in the Press Medley he should be able to win the national title.
9-14-08
Run 1.5 Miles
9-16-08
Squat 345 X 5 sets X 6 reps, 345 X 9 reps
Incline CG 280 X 3 reps, 280 X 4 reps
10 Min Cardio
9-17-08
25 Min Cardio
9-20-08
Events
Log 240 X 2 reps, 270 Miss, 240 X 2 reps, a bunch of sete with lighter weight
Tire Flip - Bastard tire 80 ft 2:20 (PR)
Tire Flip Medley - Bastard Tire, 650# Tire, 525# Tire (4 sets with 20 sec rest in between each set)
525# Tire flip 80 Ft
Atlas Stones - 240 X 5 reps X 2 sets
6-21-08
Run 2 miles
I hate running but it keeps my weight off and my VO2 up.
9-22-08
cardio 30 Min
9-23-08
Deadlift 455 X 3 reps, 425 X 5 reps
Incline CG 300 X 1 (PR), 315 X 1 (PR) Last week of Incline CG, I could never incline before. even when I was a big bencher.
Some sets with seated log press (I’m doing a power cycle with seated log press starting next week)
Cardio 20 Min
9-24-08
Cardio 40 Min
I’m really doing more cardio in the next 3 weeks. I have a lot of social events (Beer drinking and good food) coming up and I want to keep my weight right where it is for the SRU comp.
Chris,
Thanks I wes really supprised with my progress on the Incline CG. I was only expecting to get 295 LBS
9-26-08
20 Min cardio
9-27-08
Events
Farmers walk 100 ft
225Lbs 14.83 sec, 245 Lbs, 245 Lbs, 250 Lbs
Keg Cary & Sled Drag 250 LBS / 450 LBS 60 ft
28.8 Sec
Log Press
210 X 6 reps, 6 reps, 7 reps
Lance,
Thanks, I appriciate the tips you’ve given me.
9-28-08
Run 2 miles with (2) .2 mile HIIT intervals included
9-29-08
cardio 20min
Seated Log Press 185 X 3 reps X 6 sets. I will add a rep to each set the next 3 weeks.
My legs are cooked from all of the work the last 3 days and I have to squat tomorrow. This should be interesting!!!
9-30-08
squat 365 X 5 reps X 4 sets
cardio 40 min
10-1-08
cardio 30 min
10-2-08
Cardio 20 min
10-3-08
Cardio 20 min
10-4-08
Events
Bastard Tire Flip 80 Ft 4 min - This was incrediably tough. Each flip took everything I had.
Log Press 220 X 5, 220 X 4
Atlsa Stone 220 X 1, 270 Miss
I was completly fried from the week of training. Everything was hard and heavy. Time to pull back on all of the extra stuff and get my body ready for the comp in 3 weeks. I am helping with the contest and competing so I’m just going to compete in the over 231 class. I won’t be able to concentrat on cutting to make weight. The heavier weight will be more of a challange to me anyway.
Since I was overtrained last week I took the entire week off.
Events
Log 240 X 2 reps, 3 reps (PR), 2 reps
Stones over a 48" bar 300 X 1 rep, 300 X 2 reps (PR)
Farmers 245 X 100 ft 15 sec
Sometimes rest and good food is the best prescription
This is my last heavy week before the SRU meet.
Gene did a 300 stone for 10 reps today!!!
10-14-08
Seated Log Press 185 X 4 reps X 6 sets
Squat 275 X 5, 315 X 3, 315 X 3
10-18-08
Events
Log 230 X 3 reps X 3 sets, 230 X 4 reps
525 LB Trie Flip 60 Ft
Keg Carry / Sled Drag
250 / 450 for 60 Ft 27 Sec
Time to rest up and get ready to go to battle next week!!!
Thanks,
My first few sets I felt like I had at least 6 in me. 230 is the weight I have to do at the SRU show so well se next week.
10-22-08
Cardio 20 Min
Some work on the seated machine press
just trying to keep everything firing
Saturday will probably be the only meet I’ll ever do as a heavyweight. I’m ready to kick some ASS!!!
This is the write up how my day went at the SRU show. I was helping set up the meet. So, I was very busy putting things together and setting up the course. It rained all morning and looked like it was going to rain all day but the strongman gods were with us. Just before the log press the rain stopped.
I drew the number one so I would go first on the first four events. First up was the Log press. I hoped to get six but I didn?t know because I didn?t have much time to focus. I cleaned the Log and everything fell into place. I knocked five out without any trouble, struggled with six, and put everything into the 7th rep. I ended with a PR of 7 reps and a second place finish.
The Second event was the Bastard Tire Flip for 60 ft. I knew I had to have a good start to finish this event in 90 seconds. The flips felt really good and I set a good pace. I hit the 60-second mark with one flip to go. I gripped the tire, popped it off the ground, and it slipped. I lifted it again and finished in 1 minute and 18 seconds. No other heavyweight finished the course. This was good enough for first place.
Next up was the 250# Keg Carry and 550# Sled Drag for 60 Ft. I don?t know what happened in this event. I carried the keg fine but when I went to drag the sled I couldn?t move it. I tried with everything I had but I couldn?t pull that SOB. I ended up with 35 Feet and Last place. I?ll work on this over the winter.
The Fourth event was a 245# Farmers Walk for 90 feet straight. The pick felt good and I felt I was very quick. I ran an 11.78 which was about 4 seconds faster than anyone in my class. I ended up with first place.
The Last Event 300# Stone over a 48? bar for reps. the judges tallied up the subtotal and the competitors went worst first and best last. I was 1.5 points out of first place and next to last to go. I had been talking to Jerry Zimmerman (The guy in first place going into the Stones) all day and he said best stone was a 330# stone as was mine. For me to pull the win out I would have to beat him and get some help from other competitors. The most reps before I went were 2 by Craig Pluto. The last time I did stones in a competition and I bombed the 300#. I was tired and nervous. I started to tack up and ran out of tacky. Jerry let me borrow some of his. Only in strongman does the guy you are trying to beat help you out. Just before I went I felt ?it?, my body went numb, and I got completely focused. The first stone went up like a 220# stone, the second was easy also, the third was a bit tougher, and I lapped the fourth but couldn?t load it to 48?. It was probably good for a 42? load. I ended up with a PR of 3 reps. the pressure was on Jerry. If he loaded 2 or less I would win the meet. Jerry met the challenge and loaded 3 reps and got the win. Great job Jerry!!!
Overall the meet went very well. I took second place in the heavyweight class weighing 240 and set 3 PR?s. I saw a lot of old friends and met some new ones. For most of us we will never turn pro or make a living at strongman but the people we meet along the way and the way we push our body past its ability makes it all worth while.
10-29-08
I’ve been sick since the contest but got a chance to hit some cardio this morning
20 Min Cardio
10-30-08
Upper body circuit training
10-31-08
20 Min cardio
11-1-08
Some Log Work
I’ve changed my split slightly for the off-season. I’m going to concentrate more on static lifts to get my static strength up. I plan on deadlifting in a meet in March. It will look something like this.
Sunday-Upper body circuit for recovery, fat burning, and endurance training
Monday-20-25 Min cardio
Tuesday-Legs/Lower Back/Shoulders/upper back
Wednesday-20-25 min cardio
Thursday-Upper body circuit for recovery, fat burning, and endurance training
Friday-OFF
Saturday-Events Log & Farmers or Yoke one week - Log & Stones the alternate week
11-2-08
Upper body Circuit (3 times through resting for 2 min at the end of each circuit)
Push ups-BW (20,30,30 Reps)
Atlas Stone Rows-150# (5,10,10 Reps)
Sit Ups-BW (10, 15, 15 Reps)
Upright rows-55# (10, 15, 15 Reps)
Push Downs-65# (10, 15, 15 Reps)
Curls-60# (10, 15, 15 Reps)
Leg Raises-BW (10, 15, 15 Reps)
Rest 2 min
At the end of the work-out I had a full sweat going and was really breathing hard. The purpose of this workout is to get my metobalism going and pump blood into my muscles.
10-3-08
Cardio Interval training on eliptical
warm up 5 min
intense interval 2 min (Heart rate 160 bpm)- level 14 at 70 rpm
low intensity 1 min
intense interval 2 min (Heart rate 160 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 160 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 160 bpm)
Cool down 4 min
Weighed 239 this morning. Cutting my weight back to my usual leval (235ish) after competing as a heavyweight.
Over the winter I will be using the anabolic-metabolic diet to lean out.
Thanks Jason. I have been feeling much better.
11-4-08
Deadlift 465 X 3 reps, 425 X 5 reps
Seated Log Press 185 X 5 reps X 6 Sets
Deadlift off of plates 315 X 3 reps X 3 sets
Cardio 16 Min
11-5-08
Upperbody circuit training
11-8-08
Events
Log Press 220 X 3 reps X 6 sets
Yoke 80 Ft 450, 450, 510, 550
11-9-08
Upper body Circuit (3 times through resting for 2 min at the end of each circuit)
Push ups-BW (20,30,30 Reps)
Atlas Stone Rows-150# (5,15,15 Reps)
Sit Ups-BW (10, 15, 15 Reps)
Upright rows-55# (10, 15, 15 Reps)
Push Downs-65# (10, 15, 15 Reps)
Curls-60# (10, 15, 15 Reps)
Leg Raises-BW (10, 15, 15 Reps)
Rest 2 min
11-10-08
Cardio
4 intervals of 1 min step ups with 65 lbs on my back.
11-11-08
Squat
385 X 4 reps, 4 reps, 3 reps (I wanted 4 reps on my 3rd set but missed it. I couldn’t find my groove the whole workout)
Power Rows 315 X 3 set of 8 reps
11-12-08
Seated Log Press 185 X 6 reps 4 sets, 5 reps, 3 Reps, 2 Reps, 3 Reps. I wanted 6 sete of 6 reps but I missed on the 5th set. I kept doing them until I reached 36 reps to get my volume in.
Upper body Circuit 2 sets
Push ups 20
Pull downs 15
push downs 15
db curls 15
11-14-08
Eliptical work
3 Min warm up
2 Min High intensity level 15 @75 RPM
1 Min Low intensity
2 Min High intensity level 15 @75 RPM
1 Min Low intensity
2 Min High intensity level 15 @75 RPM
1 Min Low intensity
2 Min High intensity level 15 @75 RPM
1 Min Low intensity
11-15-08
Eliptical 5 min warm up
Events
6" Log out of a rack
205 X 4, 225 X 4, 225 X 3, 205 X 4, 205 X 4, 185 X 4 I had trouble finding my grove with the small log
Stones to a 48" Platform 260 X 5 reps X 2 sets
Shoulder a Stone in one Motion 200 X 5 reps
11-17-08
Stepper
4 Min warm up
2 Min High intensity level 15 @6.5 Flights per Min (HR 180)
1 Min Low intensity
2 Min High intensity level 15 @6.5 Flights per Min
1 Min Low intensity
2 Min High intensity level 15 @6.5 Flights per Min
1 Min Low intensity
2 Min High intensity level 15 @6.5 Flights
11-18-08
Seated Log press
195 X 4 sets X 4 reps, 1 Set 5 reps
11-19-08
Deadlift
475 X 3 reps
435 X 5 reps
405 X 5 reps touch and go off of 2" blocks
405 X 5 reps touch and go off of 3" blocks
Power Rows 315 X 2 sets of 8 reps
20 Min cardio
11-20-08
Upper body circuit
11-21-08
Cardio Interval training on eliptical
warm up 4 min
intense interval 2 min (Heart rate 170 bpm)- level 15 at 75 rpm
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
Cool down 5 min
11-23-08
Upper Body Circuit
I had to work on Saturday so I skipped events. I have some heavy Log and Deadlift work this week so the rest should help.
11-24-08
Cardio Interval training on eliptical
warm up 4 min
intense interval 2 min (Heart rate 170 bpm)- level 15 at 75 rpm
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
Cool down 5 min
11-25-08
Seated Log Press
205 X 4 reps X 2 sets, 205 X 6 reps (PR!!!) My shoulder strength is coming around.
Deadlift 475 X 1, 500 X 1 ( I will max next DL session)
Power rows 315 X 8, 365 X 8, 365 X 8, 405 X 5
11-26-08
Cardio Interval training on eliptical
warm up 4 min
intense interval 2 min (Heart rate 180 bpm)- level 16 at 80 rpm
low intensity 1 min
intense interval 2 min (Heart rate 180 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 180 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 180 bpm)
Cool down 5 min
11-28-08
Cardio Interval training on eliptical
warm up 4 min
intense interval 2 min (Heart rate 170 bpm)- level 15 at 75 rpm
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
Cool down 5 min
11-29-08
Events
Log out of a rack 225 X 3 sets of 3 reps
Tri Extension 115 X 2 sets of 5 reps
Stones
200 to shoulder in one motion 2 sets of 5 reps
260 X 5 reps
12-1-08
Seated Log Press
215 X 3 reps, 215 X 5 reps (PR!!!)
Standing Log Strict press 135 X 5 reps X 3 sets Starting to find the groove on this movement. I will do a power cycle with it next.
Squat
405 X 3 reps, 425 X 2 reps, 455 (Big PR!!!)
This is the most i’ve ever squated.
I wish I could train Squat / DL with Gene every week!!!
12-4-08
Cardio Interval training on eliptical
warm up 5 min
intense interval 2 min (Heart rate 185 bpm)- level 16 at 80 rpm
low intensity 1 min
intense interval 2 min (Heart rate 185 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 185 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 185 bpm)
Cool down 4 min
12-6-08
Events
Log 220 X 3 sets of 4 reps
Yoke 450 X 80 Ft 2 runs, 530 X 80 Ft, 590 X 80 Ft, 670 X 50 Ft, 710 X 50 Ft with 1 drop.
Even though the temp was in the teens the Yoke felt really Good!!
12-8-09
Cardio Interval training on eliptical
warm up 4 min
intense interval 2 min (Heart rate 170 bpm)- level 15 at 75 rpm
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
Cool down 5 min
Thanks Chris
12-10-08
Deadlift Max 475 X 1, 525 Miss, 525 Miss
My deadlift is not where I want it to be or where it should be. I’m really concentrating on it in the next few months. I wll be starting the Coan-Phillipi deadlift program in a few weeks to prepare for a deadlift contest in March.
12-11-08
Cardio Interval training on eliptical
warm up 4 min
intense interval 2 min - level 17 at 80 rpm
low intensity 1 min
intense interval 2 min - level 17 at 80 rpm
low intensity 2 min
intense interval 2 min - level 17 at 80 rpm
low intensity 4 min
intense interval 30 sec - level 17 at 80 rpm
Cool down 2.5 min
12-13-08
Events
Stones 260 X 5 reps X 2 sets to a 52" platform
200 shoulder in one motion X 7 reps
Short and sweet
12-15-08
Cardio Interval training on eliptical
warm up 4 min
intense interval 2 min (Heart rate 170 bpm)- level 15 at 75 rpm
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
Cool down 5 min
12-16-08
Srtict Log Press 135 X 8 reps X 3 Sets
Headbangers 115 X 5 reps X 2 sets, 125 X 5 reps
Upper Body Circuit 3 sets of 8 reps
Seates DB Press - 50#
DB Laterals - 25#
Cable Flies 27#
Push Downs - 90#
Chris,
I have actually pulled back on my cardio. I’ve done 1.5 to 2 hours of cardio a week before. I have incorperated HIIT into my routine to keep my VO2 since I can’t do medleys in the winter. I feel pretty fresh before my big workouts.
12-17-08
Deadlift w/Purple Bands 225 X 3, 275 X 1, 315 X 1, 365 X 1, 225 X 3, 225 X 3, 275 X 5 sets of 3 reps
Upper / Lower Back Circuit 3 sets of 8 reps
Stiff Deads 235#
Barbell rows 185#
underhand grip pull downs 135#
Good Mornings 95#
I used this week to get a feel for the Coan-Philippi deadlift program. This program should really strengthen my Upper / Lower Back and Hamstrings. All of those muscles used in Strongman!!!
12-18-08
My lower back and hamstrings are really sore.
Cardio Interval training on eliptical
warm up 3 min
intense interval 2 min - level 17 at 80 rpm
low intensity 2.5 min
intense interval 2 min - level 17 at 80 rpm
low intensity 2.5 min
intense interval 1:10 min - level 17 at 80 rpm
low intensity 1:50
intense interval 1 min- level 17 at 80 rpm
low intensity 2 min
intense interval 1 min- level 17 at 80 rpm
Cool down 1 min
12-20-08
Events
Log 210 X 3 sets of 5 reps
Yoke for 18 Feet
450, 530, 600, 670, 720, 760(PR), 800 for 5 feet(PR)
It was really Icy at Dougs so I found a relativly dry and very shortpatch of pavement to train the Yoke.
Nice job on the yoke! I was going to ask if you had a contest coming up that required an 18 foot yoke run until I saw why you were taking it 18 feet…that’s dedication!
Thanks Chris - I think a heavy Yoke has so much carryover for many other events in strongman
12-22-08
Cardio Interval training on eliptical
warm up 4 min
intense interval 2 min (Heart rate 170 bpm)- level 15 at 75 rpm
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 2 min (Heart rate 170 bpm)
low intensity 2 min
intense interval 1 min (Heart rate 170 bpm)
low intensity 1 min
intense interval 1 min (Heart rate 170 bpm)
Cool Down 1.5 Min
12-23-08
Strict Log Press 135 X 10, 6, 4, 4
Headbangers 125 X 2 sets of 5, 1 set of 8
75 Push ups
12-24-08
Deadlift 395 X 2 reps
Deadlift w/Purple Bands 245 X 8 sets of 3 reps with 90 sec rest between sets - really working on my explosiveness
Upper / Lower Back Circuit 3 sets of 8 reps
Stiff Deads 235, 235, 235
Barbell rows 185, 185, 185
underhand grip pull downs 135, 135, 135 I’ll go up to 150 next week
Good Mornings 95, 95, 115 I’ll go up to 135 next week
This is week 1 of the Coan-phillippi deadlift program
12-26-08
Cardio Interval training on eliptical
warm up 3 min
intense interval 2 min - level 17 at 80 rpm
low intensity 2 min
intense interval 2 min - level 17 at 80 rpm
low intensity 3 min
intense interval 2 min - level 17 at 80 rpm
low intensity 4 Min
Ab Circuit
Machine crunches (20 LBS) 10, 10, 15
Frog Kicks 10, 10, 15
12-27-08
Events
Stones
200 shoulder in one motion 2 Sets of 7 reps
Stones 260 X 7 reps to a 52" platform
Push Press 205 X 3, 225 X 1, 245 X 1, 205 X 5
20 Min light Cardio
12-30-08
Deadlift 420 X 2 reps
Deadlift 340 X 8 sets of 3 reps with 90 sec rest between sets - really working on my explosiveness
Upper / Lower Back Circuit 3 sets of 8 reps
Stiff Deads 235, 235, 235
Barbell rows 185, 185, 185
underhand grip pull downs 150, 150, 165 I’ll go up to 165 next week
Good Mornings 135, 135, 135
This is week 2 of the Coan-phillippi deadlift program
Ab Circuit
Machine crunches (20 LBS) 10, 15, 15
Frog Kicks 10, 15, 15
12-31-08
Close Grip Incline 250 6 sets of 3 reps
Headbangers 125 3 sets of 5 reps
1-2-09
Cardio 20 Min
Ab circuit
Machine Crunches (20) 15, 15, 15
Frog Kicks 15, 15, 15
Events
Barbell Push press
205 X 3, 225 X 3, 225 X 3, 225 X 5, 175 X 5 explosive, 175 X 5 explosive
Grip Work
Rolling Thunder 100 X 5, 125 X 3, 125 X 3
Farmers Holds 220 for 42 sec with 1 5/8 grip, 220 for 31 Sec with 1 1/4 grip
Rolling Thunder 100 for 11 sec Right Hand, 13 Sec Left Hand
I will start cycling my grip work through the winter. I just wanted to see where I was today.
15 Min Cardio
1-5-09
Stationary Cycle 15 Min
Ab Circuit
Machine Crunches (60) 10, 10, 15
Leg Raises 10, 10, 10
(12-31-08 Last week. I forgot to post)
Incline Close Grip 250 lbs X 6 sets of 3 reps 1st week of power cycle
Headbangers 125 Lbs X 3 sets of 5 reps
1-6-09
Incline Close Grip 250 lbs X 6 sets of 4 reps 2nd week of power cycle
Headbangers 95 Lbs X 3 sets of 8 reps
Upper Body Circuit 3 sets of 8 reps
Smith machine Strict Press 95#, 105#, 115#, 135# X 5 reps
Push Downs 75#, 90#, 90#
Incline Flies 30#, 30#, 30#
Stationary Cycle 10 Min
1-7-09
Deadlift 450 X 2 reps (This felt really light and explosive)
Speed deads w/Purple Bands 305 X 6 sets 3 reps
Back Circuit for 8 reps
BB Rows 205, 205, 205
Stiff deads 255, 255, 255
UH Grip Pull Downs 165, 165, 165
Good Mornings 135, 135, 135
This is the 3rd week of the Coan/Phillipi DL program and it is really tough!!!
Stationary Cycle 15 Min
Push Press 205 X 2, 235 X 3, 235 X 3, 245 X 4
Rolling Thunder 100 X 3 sets of 20 Sec each hand
Thanks Chris,
I am competing in a local DL contest on March 14th. I plan on hitting 525 on my 2nd lift and then ? after that.
1-9-09
Stones 200 X 2 sets of 5 reps shoulder without lapping, 260 X 3 reps
This wasa a bit of a deload week. next stone session we i’ll be loading the 300.
1-13-09
Incline Close Grip 250 lbs X 6 sets of 5 reps 3rd week of power cycle
Headbangers 135 Lbs X 2 sets of 5 reps
Upper Body Circuit 3 sets of 8 reps
Smith machine Strict Press 115#, 115#, 115#
Push Downs 90#, 90#, 90#
Incline Flies 35#, 35#, 35#
1-14-09
Deadlift 475 X 2 reps
Speed deads 395 X 5 sets 3 reps
Back Circuit for 8 reps
BB Rows 205, 205, 205
Stiff deads 255, 255, 255
UH Grip Pull Downs 165, 165, 165
Good Mornings 135, 135, 135
This is the 4th week of the Coan/Phillipi DL program
1-17-09
Push Press 255 X 5, 185 X 5 Dynamic, 185 X 5 Dynamic
Grip Work FW 1 5/8" Grip 210# 25 Sec. 30 Sec
1 1/4" grip 210# 35 Sec, 35 Sec
Rolling Thunder 100# Right hand 20 Sec. Left hand 10 Sec, 10 Sec
My grip was cooked
1-21-09
Deadlift 425 X 3 sets of 3 reps (all paused at the bottom)
Speed deads w/Purple Bands 275 X 6 sets 3 reps
Power rows 315 X 3 sets of 5 reps
Bent over rows 205 X 3 sets of 5 reps
Stiff Deads 255 X 3 sets of 5 reps
UH grip Pull downs 160 X 3 sets of 5 reps
Good Mornings 135 X 3 sets of 5 reps
1-22-09
Incline Close Grip Bar 250 X 6 sets of 6 reps
Smith Machine Strict Press 135 X 5, 145 X 3 sets of 5
DB Tri Ext 60 X 5, 70 X 3 sets of 5 reps
Thanks Chris,
when I weighed 275 I deadlifted 555 raw in a sanctioned competition.
I plan on competing in the 242s in March.
Mistake from my last entry
Speed deads w/Purple Bands 275 X 3 sets 3 reps not 6 sets of 3
1-24-09
Events
Atlas stone run 300, 260, 260, 260, 260 X 2 sets
Atlas stone run without lapping 260 but did not shoulder (PR), 200, 200, 200, 200 (Shouldered all the 200s)
This is the first time I lifted the 300 stone since the SRU contest. I forgot how heavy it was.
Push press 225 X 1 rep X 5 sets
This was a deload week. I’m also setting up to do a PR single in a few weeks.
Grip work
Rolling Thunder 100 X 25 sec each hand X 2 sets
Leg Press 560 X 5 reps X 2 sets
Ride bike 15 min
Interval training on the stair stepper
4 min warm up Level 6, 7, 8, 6
2 min intense interval - Level 14
1 min cooldown - Level 6
2 min intense interval - Level 14
1 min cooldown - Level 6
2 min intense interval - Level 14
1 min cooldown - Level 6
2 min intense interval - Level 14
6 min cool down Level - 6, 8, 10, 12, 6, 4
a total of 21 min
Machine crunches 10# 15 reps, 60# 2 sets of 15 reps
Frog Kicks 10 reps
Leg raises 10 reps, 10 reps
1-28-09
Incline Close Grip 265 X 4 sets of 5 reps
Smith Machine Push Press 145 X 2 sets of 5 reps
Lying DB ext. 65 X 2 reps, 60 X 4 reps, 40 X 3 sets of 5 reps
Thanks Barkley,
I am really concentrating on my stones over the winter.
I’ve decided to post my bodyweight to keep me motivated with my diet.
As far as my diet goes, I try to eat 6-7 clean times a day hitting about 300 grams of protien, 135 grams of Good carbs, 80 grams of good fats, and 1-2 Miller 64’s each night as a treat. I want to be about 240 for the deadlift contest and 237 (cutting to 231) for the strongman season.
BW 243
Machine Sit-ups 10 X 15 reps, 30 X 15 reps, 60 X 15 reps
Frog Kicks 10, 10, 10
1-30-09
Push Press 265 X 3 sets of 1 (PR)
Deadlift 450 X 2 reps
Speed Deadlift 370 X 3 sets of 3 reps
Power Rows 335 X 3 sets of 5 reps
Barbell Rows 225 X 3 sets of 5 reps
UH Pull downs 180 X 3 sets of 5 reps
Good Mornings 135 X 3 sets of 5 reps
Grip Work
Farmers Hold 1 5/8" grip 210 X 60 sec
Rolling Thunder 110 X 2 sets of 10 Sec, 10 Sec RH-9 Sec LH
2-3-09
Interval training on the stair stepper
4 min warm up Level 6, 7, 8, 6
2 min intense interval - Level 15
1 min cooldown - Level 6
2 min intense interval - Level 15
1 min cooldown - Level 6
2 min intense interval - Level 15
1 min cooldown - Level 6
2 min intense interval - Level 15
2 min cooldown - Level 6
2 min intense interval - Level 16
2 min cool down - Level 6, 4
a total of 21 min
Machine crunches 10# 15 reps, 30# 15 reps, 60# 2 sets of 15 reps
Frog Kicks 10 reps
Leg raises 10 reps, 10 reps
2-4-09
Leg Press 670 X 3 sets of 5 reps
Rolling Thunder 110 x 2 sets of 10 sec, 1 set of 15 sec
20 min Bike
2-5-09
Interval training on the stair stepper
4 min warm up Level 6, 7, 8, 6
2 min intense interval - Level 16
1 min cooldown - Level 6
2 min intense interval - Level 16
1 min cooldown - Level 6
2 min intense interval - Level 16
1 min cooldown - Level 6
2 min intense interval - Level 16
5 min cooldown - Level 4, 6, 8, 10, 4
a total of 20 min
Frog Kicks 10 reps
Leg raises 10 reps, 10 reps, 10 reps
Machine crunches 10# 15 reps, 30# 15 reps, 60# 2 sets of 15 reps
2-7-09
Events
Push press max effort day 275 X 1 (PR), 285 X 1 (PR!!!), 300 miss I pushed the 300 about half way up. If I could have faught it through my transition I think I could have pressed it. 300 is not that far off.
Atlas stones
Stone Run 300, 260, 260, 260, 260
Shoulder each rep 200 X 5 reps
My hips were not firing like the usually do.
2-8-09
Light Medleys for conditioning
350# Tire Flip 12 flips/260# Yoke 60 ft/310# Sled 60 ft
350# Tire Flip 10 flips/260# Yoke 60 ft/275# Sled 60 ft
350# Tire Flip 10 flips/260# Yoke 60 ft/275# Sled 60 ft
Nothing compares to flipping, carrying, and dragging weight for conditioning!!!
2-11-09
Deadlift 475 X 2 reps
I pulled a rib muscle on Monday and the lift was painful but easy. I have 10 days to rest up. hopefully everything will be fine by then.
2 more deadlift sessions before the contest
Stepper 20 min
2-12-09
Stepper 20 min
Heading on vacation!! I’ll hit some cardio and light lifting while i’m there.
2-13-09
Interval training on the stair stepper
4 min warm up Level 6, 7, 8, 6
2 min intense interval - Level 17
2 min cooldown - Level 6
2 min intense interval - Level 17
2 min cooldown - Level 6
2 min intense interval - Level 17
2 min cooldown - Level 6
a total of 20 min
Bodyweignt 243
2-14-09
20 min cardio on the stepper
quick upper body circuit
press
upright row
push down
2-16-09
10 hour 6 year old daughter on the shoulders walk at Disney World
Followed it up with 6-8 post workout beers at the hotel
2-18-09
Back in the gym today (At Home). Felt great.
Incline close grip Press 285 X 3 sets of 4 reps
3 Board close grip bench press 315 X 3 sets of 5 reps, This is the first time i’ve done any kind of benching in a year. I’m just getting the feel again. I’m going to cycle this after the incline close grip cycle. I figured I’d do a cycle of boards to overload my triceps
Rolling Thunder
110 X 2 sets of 15 sec, 110 X 20 sec right hand, 110 X 12 sec left hand
Interval training on the stepper
Warm up 4 min - Level 4, 6, 8, 6
2 min intense interval - Level 17
2 min cooldown - Level 6
2 min intense interval - Level 17
5 min cooldown - Level 6, 4, 6, 8, 4
2-21-09
Deadlift 500 X 3 reps dead stop (PR for 242# weight class)
Stones
200# for 90 sec to a 48" platform 15 reps, 12 reps
2-22-09
Conditioning
11 Min on the eliptical
Ran stairs with 60# DB in each hand
4 sets with 1.5 min rest in between
Stair stepper
1 min warm up - Level 6
1 min intense interval - Level 17
2 min cooldown - Level 6
1 min intense interval - Level 17
2 min cooldown - Level 6
1 min intense interval - Level 17
2 min cooldown - Level 6
Ab Circuit 2 sets of 10 reps
Frog Kicks
Machine twists 90#
Machine Crunches 50#
2-23-09
Abs
Sit ups 15, 15
Hip ups 10, 10
2-24-09
Plyo - dynamic training
eliptical 10 min warm up
net touchers (Jump up & touch the basketball net) - 3 sets of 5 reps
stair jumpers 3 steps 5 reps, 4 steps 5 reps
fast feet on stairs (touch every step)- all the stairs at the YMCA 2 sets
Abs
frog kicks 10, 10
machine twists 10, 10 at 90#
machine crunches 10, 10 at 50#
2-25-09
12.75" Log Press 145 X 5 for 3 sets, 185 X 2 reps. we just got our new Log for the Gym. Just trying it out.
Incline Close grip Press 300 X 2, 305 X 1, I wanted 300 X 3 but It didn’t go
3 Board Close grip 315 X 3 sets of 5 reps
Log strict press 135 X 3 sets of 5 reps
Rolling Thunder 110 X 20 sec, 120 X 10 Sec
2-26-09
Interval training on the stepper
Warm up 4 min - Level 6, 6, 8, 6
2 min intense interval - Level 17
2 min cooldown - Level 6
2 min intense interval - Level 17
2 min cooldown - Level 6
2 min intense interval - Level 17
2 min cooldown - Level 6
2 min intense interval - Level 17
2 min cooldown - Level 6, 4
Abs
frog kicks 10, 10
machine twists 10, 10 at 90#
machine crunches 10, 10 at 50#
2-28-09
Events
Keg Carry 30 ft and load to a 44" platform 170, 170, 250, 250
first set 57 sec
second set completed (The clock died)
These felt really good!!
Farmers Walk
50 FT turn back 50 ft 190, 210
30 ft turn back 30 ft turn back 30 ft 190 for 3 sets (working on my turns)
Truck Pull (No rope assist) 50 Ft, 70 FT
It felt really good to be outside training events!!!
3-1-09
Light medley 3 sets
350# Tire Flip 10 flips / 170# keg 50 ft / Sled Drag w/Keg 50 Ft
3-4-09
Deadlift 515 1 rep, Last DL session before DL contest on 3-15-09 (Felt like a warm up!!!)
13" Log 195 X 2 sets of 5 reps, 205 X 5 reps, 225 X 4 reps
3 board close grip bench 315 X 8 reps, 315 X 12 reps
3-5-09
Interval training on the stepper
Warm up 4 min - Level 6, 6, 8, 6
2 min intense interval - Level 17 for 1.5 min, Level 18 for .5 min
2 min cooldown - Level 6
2 min intense interval - Level 17 for 1.5 min, Level 18 for .5 min
2 min cooldown - Level 6
2 min intense interval - Level 17 for 1.5 min, Level 18 for .5 min
2 min cooldown - Level 6
2 min intense interval - Level 17 for 1.5 min, Level 18 for .5 min
2 min cooldown - Level 6, 6
Abs
frog kicks 10, 10
machine twists 10, 10 at 110#
machine crunches 10, 10 at 50#
3-6-09
BW 244.5
Cardio 20 min
3-7-09
Stones
260, 225, 220 rotated in 90 sec. a total of 9 reps.
300 X 1 I wasn’t going to do the 300 this week but Rocky & Gene trained with us today and were loading it. So I had to show them the improvements the old man made over the winter. It was an easy load!!
This is my last stone session before the contest on April 4th.
Strict Log Press
145 X 2 sets of 8 reps
155 X 8
165 X 8
Rolling Thunder
110 RH 40 sec, LH 28 sec
130 RH 4 sec, 3 sec
20 min cardio
3-8-09
10 min warm up on the elliptical
Stair Climbers carrying 100 LB DB’s up the stairs, down & up the stairs 2 sets, down the stairs
20 min on the elliptical
3-9-09
BW 245.5 I have to make 242 on Sunday
30 min Cardio
3-10-09
Start water loading 2 gal
3-11-09
Drank 2.5 gal water
Log press 215 X 8 reps X 2 sets, 205 X 8 sets
CG 3 board bench 345 X 4 reps X 3 sets
Log Press 165 X 10 reps
the reps are really hard, no wind.
3-12-09
BW 241.5
I guess the water loading works. I lost 4 pounds and haven’t even started depleting yet.
3 gal water today
3-13-09
BW 241
1 gal water today until 4 pm
after 4 pm only drinks that are diuretics, Monster, coffee, beer, ect…
3-14-09
BW 238 on OC YMCA scales before breakfast (2.5 LBS)
BW 242.5 on contest scales after a big breakfast, about 2 lbs heavier than OC YMCA scales
Strict Log Press 155 X 8 reps, 165 X 2 sets of 8 reps
Rest up!! Deadlift contest tomorrow. I’m ready to kick ass!!!
3-15-09
Deadlift Contest
Weighed in at 242
First attempt 475 Went up a bit harder than I wanted
second attempt 525 (PR) Slow through the middle but form was good
third attempt 540 (PR) The pull took forever. I inched it through the middle then hitched my way up to the lockout position. It wouldn’t have counted in a sanctioned contest. I wanted to take 545 but Butch talked me into 540. I wouldn’t have gotten 545. Thanks Butch!!
Gene decided to make the trip up from school. He pulled 600
3-16-09
Interval training on the stepper
Warm up 4 min - Level , 6, 8, 6
2 min intense interval - Level 17 for 1 min, Level 18 for 1 min
2 min cooldown - Level 6
2 min intense interval - Level 17 for 1 min, Level 18 for 1 min
2 min cooldown - Level 6
2 min intense interval - Level 17 for 1 min, Level 18 for 1 min
2 min cooldown - Level 6
2 min intense interval - Level 17 for 1 min, Level 18 for 1 min
2 min cooldown - Level 6, 6
3-18-09
13" Log 225 X 3 reps X 2 sets
200 X 9 reps, I wanted 10
165 X 12 after mt board presses
CG 3 Board Press 345 X 6 reps X 2 sets, 345 X 8 reps
20 Min cardio on the elliptical
3-19-09
Events
4 Keg carry 30 feet and load to a 46" platform
250, 250, 250, 250 X 2 sets
Farmer’s Walk
55 Ft turn 55 Ft back 190 X 2 sets
My body was still wrecked from the DL contest but it was good to get through the events
Krank’d Classic 2 weeks out
3-20-09
BW 242.5
20 min cardio
3-23-09
Rope assist truck pull
pick up Truck 50 ft. 2 sets
puck up truck up hill 50 ft
Doug’s front loader 50 ft. This thing is harder to pull than a semi, tough pull
3-24-09
20 min cardio on the stepper
3-25-09
13" Log press 225 X 3 reps X 2 sets. 200 X 10 reps
CG 3 Board Press 345 X 9, 7
13" Log press 165 X 14 reps
3-26-09
Cardio 30 min
3-27-09
BW 243
Cardio 30 min
I have to be 231.5 next friday. This should be fun
3-28-09
Events
Keg Carry 30 ft and load to a 46" platform
170, 250, 250, 250 61 sec
I had trouble loading the last keg. It took about 10 sec
Farmer’s Walk 50 ft turn 50 ft
190 14 sec, 210 16 sec, 190 14 sec
Truck pull no rope 80 ft x 2 sets
Krank’d Classic next week!!!
3-30-09
Cardio 31 min (575 cal)
4-1-09
Light strict presses 155 X 8 X 2 sets
4-2-09
BW 238.5
4-2-09
Evening Sauna work
Weight on the heavy scales before sauna 240
1 hour off and on in the sauna
Weight 237.5
4-3-09
6 am BW on OC YMCA scales 234
4-3-09
10:20 am BW 234 on Franklin YMCA scales
hit the sauna for 25-30 min
BW 232.4
had 1.5 packs of skittles
BW on hotel scales 232
Hit a hot shower / bath
6:00 PM Weighed in at 229 for Krank’d Classic
Hit up Applebee’s for 2 dinners, had about 6 beers, a ton of water, Bunch of protien shakes, a piece of cake, and 3 scoops of ice cream
8:00 am
BW 243 at the hotel
I did not place but I had a good day overall
I’ll have a write up once I see the results