Finally, a comp I may actually be able to do!
http://nastrongmaninc.com/upcoming/upcoming_item.asp?UpcomingID=467
The events are as follows:
log press/axle press…alternating reps for 75s
WM-HW 120/120
Medley â?? Farmers Walk/Keg Carry â?? 60ft each way
WMHW: 120/150
Crucifix hold- 15lbs
Car Deadlift-smaller car
Kegs to 44â?? platforms + Keg Run 40ft down and back
WM: 100, 150, 200, 230/150
Any advice on how to incorporate this stuff into my training? I just started 5/3/1 on Monday!
Thanks!! 
If you have access to equipment, train the specific events.
I don’t.
No kegs, and no small cars in sight…or logs or axles…so Im pretty much screwed? lol
There is a training group about 2.5hrs away from here…
I was hoping if I just focused on getting stronger that would solve half the problem. 
log press/axle press - your press training should cover this. wendler has talked about incorporating the clean into 5/3/1 - do that.
Farmers Walk - use a double overhand grip on your deadlift warmups to work your grip. keep track of your records and try to break them. Buy tyler grips or fat gripz for thick bar work to help the grip (will also help the axle). If you’d prefer not to drop the $40, bring a towel with you to the gym and wrap it around the bar a few times.
Keg Carry - no real way to incorporate this, but a keg is usually easy to get, and doesnt take up as much storage space as a lot of the equipment. try to get one.
Crucifix hold- train this with dumbells, either just before or after shoulder raises on your overhead day
Car Deadlift- train your deadlift. If you have access to a trap bar, I would recommend 5x10 AFTER your straight bar deadlift work. Doesnt HAVE to be 5x10, but my point is treat trap bar work as the accessory, and the straight bar as the main lift. Just my opinion. Also, find out what height the handles will be for the car deadlift and set the trap bar handles to that height. my guess is 18", but confirm this.
Kegs to 44â?? platforms + Keg Run 40ft down and back - honestly, no way to replicate this. get stronger, especially in your hips, back and grip, which is already being addressed in the other areas of your training.
Now make sure you do the contest this time!!
Teehee, Thanks for that!!
I may just print that out! 
For the car DL, am I wrong to assume it’s a car that you are dead lifting? I sound like an idiot, I know.
Kegs, where?!- fill me in! although my hubbys Navy buddies probably have some knowledge in this
Look on craigslist for keg shells.
I got 2 for I think like $30 a piece. You can then rip out the filler tube and use pipe caps from home depot to cover the end after you fill with an appropriate amount of water, sand, or whatever.
[quote]mom-in-MD wrote:
I don’t.
No kegs, and no small cars in sight…or logs or axles…so Im pretty much screwed? lol
There is a training group about 2.5hrs away from here…
I was hoping if I just focused on getting stronger that would solve half the problem. ;)[/quote]
Sorry for being so brief. It was 4 am when I posted that. KBC posted a much better response.
A couple things I would think of adding:
Farmers: One-handed suitcase style deadlifts. Also, you might want to actually do some type of walking with some heavy dumbbells. It’s not the same as farmers, but it’s something. You need to be able to move with the weight you are holding. It’s one thing to be able to stand there holding something; it’s another thing to move with it.
Keg: If you can get a hold of a keg or two, you have the ability to train for two events. A possible alternative would be a sandbag. Buy a couple laundry bags, double or triple them up, and fill with sand. Laundry bags are like $3-$5 and you can get play sand at a hardware store for less than $3 for 50 pounds. Or if you have Navy connections, you might be able to sandbags and/or filling sand for free.
Again, not completely the same, but better than nothing. Just do some carries, some shouldering, and some loading with these.
Thanks for the tips! keep em coming!
And I will keep this updated as I progress…thinking of doing the damn comp even if no one else signs up for it! The way I keep blabbing about it and all…Just DO IT!! 
Navy connections…hehe, I’m a Navy Wife! And I live on a Navy base…shouldn’t be too hard!By laundry bags, do you mean the big green duffel bags?..
On another note what kind of conditioning do you all do and when?
I have the book ‘Personal Best,’ by Julia Havelka…it’s full on good info!!
*ETA- I can’t spell!
I suppose those military duffel bags would work, but I can’t imagine those being to cheap or easy to come across. I was thinking more like this:
ohhhh! thanks for that…doing laundry all these years, I’ve never seen those, LOL!
Makes sense now…
I got a military duffel bag for about 20 bucks at a surplus store.
ya, what do you do with it? 
We’ve got a few laying around…I really like the laundry bag idea though!
If you want to get an empty keg, just go to any liquor store and pick them up. You might have to pay a bottle deposit ($20 depending on where you live). But it’s pretty good otherwise.
I’m 17 and I picked up 2 empty kegs and then filled them with water. Filled with water they reached about 170lbs. Then I emptied them and filled them with sand. I’m about half way and it’s already 220lbs. I’d recommend you to just start with water though. If you need any help PM me.
Thanks for all the help, again…it means a lot.
I’m going to get comfy with 5/3/1 for a couple more weeks, before I decide when and how to start implementing different things into my training!
If I have any other questions or if you all think of something for me, feel free to chime in!
For crucifix, I would reccomend not training it durring a normal training session. I approached it “Chad Waterbury” style and decided to do low intensity, low volume, high fequency.
5 days per week I did:
5 sets of cuban rotation
5 sets of 20 seconds of Crucifix holds.
As it gets easier and easier make each set 25 seconds.
Ideally you should only be sore after the first day or so. This isn’t something I pulled out of my ass, I talked to pro’s about it. I did it for 3 months and placed 2nd in this event out of eight. However make sure you use competition weight. If you need to decrease the time so be it, but the weight needs to be competition heavy.
[quote]mom-in-MD wrote:
Finally, a comp I may actually be able to do!
http://nastrongmaninc.com/upcoming/upcoming_item.asp?UpcomingID=467
The events are as follows:
log press/axle press…alternating reps for 75s
WM-HW 120/120
Medley â?? Farmers Walk/Keg Carry â?? 60ft each way
WMHW: 120/150
Crucifix hold- 15lbs
Car Deadlift-smaller car
Kegs to 44â?? platforms + Keg Run 40ft down and back
WM: 100, 150, 200, 230/150
Any advice on how to incorporate this stuff into my training? I just started 5/3/1 on Monday!
Thanks!!
[/quote]
The little i can offer…
On OHP day do your 531 reps, then work on repping out for 75s. For now concentrate on strength first. After that finish with some timed crucifix holds, i dont know details so maybe use what the poster above said.
For the car deadlift, just deadlift. Get strong. If you can, find out what equipment will be used in the comp. If the deadlift frame has handles at the side and you have access to a trap bar it may be best to use that. Again though, just get stronger then worry about the details. After deadlifts i would practise farmers walks either with dumbells or barbells if you dont have proper equipment.
[quote]mom-in-MD wrote:
Finally, a comp I may actually be able to do!
http://nastrongmaninc.com/upcoming/upcoming_item.asp?UpcomingID=467
The events are as follows:
log press/axle press…alternating reps for 75s
WM-HW 120/120
Medley â?? Farmers Walk/Keg Carry â?? 60ft each way
WMHW: 120/150
Crucifix hold- 15lbs
Car Deadlift-smaller car
Kegs to 44â?? platforms + Keg Run 40ft down and back
WM: 100, 150, 200, 230/150
Any advice on how to incorporate this stuff into my training? I just started 5/3/1 on Monday!
Thanks!!
[/quote]
Hey! I am doing this comp as well. It will be my second one (the first is going to be in MD or PA in April or May).
Everyone has already nominated really good advice. It should be pretty easy to find a keg- you can either go buy the shell out of the store or off some college kids, or just buy a full one and drink it!
Another option to sort of mimic the keg is to go find a rock somewhere and carry it. You can find a way to figure out its weight, and it will give you some practice with carrying something heavy. But it still would probably be better to just get the real thing. We have been using a rock nicknamed “Tombstone.”
For the car, someone already mentioned trap bar DL, or just rack pulls. I am sure if you just use your family car as a template for the height, you should be able to figure out roughly the height of the car DL. You could probably create something mimicking it using 2 BBs.
Good luck. See you there…
My last post didn’t show up, so sorry if I repeat myself here…
Nate- do you train with a group? I know of the one in Bel Aire…and the former chairperson trained every weekend with a group in Waldorf…
Oh, I have an Explorer…but the hubby has a jeep! Which may or may not work for dl’ing
One more thing! Let me know if you compete here in MD in the spring…I’d love to come see what its all about!
[quote]mom-in-MD wrote:
My last post didn’t show up, so sorry if I repeat myself here…
Nate- do you train with a group? I know of the one in Bel Aire…and the former chairperson trained every weekend with a group in Waldorf…
Oh, I have an Explorer…but the hubby has a jeep! Which may or may not work for dl’ing
One more thing! Let me know if you compete here in MD in the spring…I’d love to come see what its all about! [/quote]
Yea. I train with a couple of buddies at a house in northern VA.
I was just using the car as reference for height of your rack pulls/pulls off blocks/trap DL.
BTW- I lied. I checked the schedule and I am going to the PA comp in May.
It is cool to watch, but it just makes you want to do it that much more. I just helped my buddy at a competition and it was my first time attending a SM comp.