Well done
Yep.
Holy cow! That sounds like the “Smart Chicken” we can get at the store. A whole chicken is like $18. Prior to my current setup, I was buying chicken breasts from Sam’s for $1.98/lb.
$20 for 2.5 lbs of meat is a lot! I can’t imagine limiting myself to 5 lbs a week though. Do you drink protein shakes?
Yeah man the high quality chicken can get expensive!
I mean it’s really more like 5-6lbs a week. Na no protein shakes at all. A typical day can look like this:
Breakfast - eggs, cheese, sourdough, fruit, veggies
Lunch - 6oz bison, rice, veggies
Dinner - 6oz salmon, potatoes, lentils/beans, veggies
Smoothie - Fruit, spinach, seeds, peanut butter, and sometimes protein powder
Snacks - jerky, nuts, fruit (not all days but some days)
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BACK SQUAT (ss: Abs, Jump Rope)
425x6
425x6
425x6
425x6
OH PRESS (ss: DB Row, Curls)
205x5
215x5
225x5
185x10
YOKE WALK
345 x 30 yards
345 x 30 yards
345 x 30 yards
345 x 30 yards
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just checking in, saw your stone workout. Sounds about like what I expected.
Makes sense. I think you could at least attempt some heavier stones for a single here and there just to get a feel for it. But overall, good plan. As far as speed goes, the biggest mistake I see is people standing over the stone and fidgeting/psyching themselves up too much. That’s a mistake. You want to get to the point where you’re comfortable just attacking the stone. You get your stance set fast, and just bend over it and pick it.
Since you’re working with such a light stone right now, I’d also recommend trying to 1-motion it up, skipping the lapping part, when you feel ready for it. That becomes an essential technique in strongman for speed, particularly with the light stones.
That will be the case for awhile. I felt this way until I got to the point I was trying to put 300+ stones on relatively high platforms. Eventually, the triple extension will become a limiting factor as well.
Just saw your strongman workout Nutty
Well done, you’ll smash those stones when you get the right setup.
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Just curious what jump rope means for you - you do a certain amount of jumps or for a certain time? Do you then rest or just go straight into your next set of squats?
This is how my whole workout for that part went today. I do typically 25-50 skips per round.
Squat - 135x10
Abs - x10
Jump Rope - x25
Rest - 30 Sec
Squat - 225x5
Abs - x10
Jump Rope - x25
Rest - 30 Sec
Squat - 315x3
Abs - x10
Jump Rope - x25
Rest - 45 Sec
Squat - 365x3
Abs - x10
Jump Rope - x25
Rest - 45 sec
Squat - 405x3
Abs - x10
Jump Rope x25
Rest - 45 Sec
Squat - 425x5
Abs - x10
Jump Rope - x50
Rest - 60 Sec
Squat - 425x5
Abs - x10
Jump Rope - x50
Rest - 90 Sec
Squat - 425x5
Abs - x10
Jump Rope - x50
Rest - 90 Sec
Squat - 425x5
Abs - x10
Jump Rope - x50
Rest - 120 Sec
Squat - 425x5
Abs - x10
Jump Rope - x50
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Thanks for the detail!
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For sure anytime man!
But yeah when you see the supersets in my workout that’s typically how it goes. I start off with really short rest periods and then I add more time as the sets go on.
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SWIMMING
60 Minutes
Mixture of sprints and easy ones.
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DEADLIFT (ss: Abs, Chin-Ups, Jump Rope)
445x3
465x3
485x3
500x3
425 @ 3x5
BENCH PRESS (ss: Rows, Split Squat, Curls)
315x5
325x4
335x3
345x2
355x1
315x12
FARMERS WALK (ss: Mobility work)
160 each hand x 35 yards
160 each hand x 35 yards
160 each hand x 35 yards
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So an update, I tweaked my back BAD on Friday doing Yoke Walks. I think I pushed too hard too fast because I was overly excited.
It hurts to stand, move, twist, and even to go from sitting to standing I feel this crazy tightness in my lower back. The last time I felt something like this was when I first started squatting and I got hurt because I lost tightness in the hole and my lower back took the brunt of it. I feel like it’s a nerve/bone and not the muscle.
I’m guessing I didn’t brace properly when moving or just tried to do to much. I’ll have to work around this injury for the next few weeks and not push too hard. Definitely need to hit the back ext hard this week to get some blood flowing to that area.
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Sorry to hear about that Nutty, tweaking back muscles n’ shit SUCKS. I found I always accumulate injuries whenever a certain muscle is getting overused. Remember that practically all strongman events will slam your posterior chain and especially your back muscles and if you’re pushing your event strength it’s a good idea to ease up on other aspects. Example as to why whenever I’m trying to push my moving events really hard I’ll usually end up easing off of my back squats or completely switching over to front squats to help take load off my back.
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Sorry to hear the bad news. I guess you’re human after all.
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That’s some bad luck mate, make sure you take care of it
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I would wish you a speedy recovery, but you’re essentially an anime character at this point so you’re probably already recovered as I type this and added about a hundred pounds to every lift.
Still though, get better soon bb. I need this log around to feel bad about myself. Haha
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Lol, thanks guys! I am human after all!
I hate injuries, but I guess when you are in this game it’s inevitable. Now I learned to just STICK to the program vs just because you feel really good that day to push it. Especially with the strongman implements since you are using everything and not just chillin in a fixated position like a squat or deadlift.
I’m going to do some light squats (probably front) today to see how bad everything hurts. I haven’t had a DELOAD in a long time, so probably time to start actually programming a forced deload into my programming. Every 6th-8th week sound about right to me. I think I can go hard for 6-7 weeks before I need a week to tune it down a bit.
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I know a guy at the gym who is a beast and recently tried his luck at strongman implements. He tore his Achilles tendon the first time he used a yoke. Taking steps under load is so much different than just squatting a ton of weight. Slow and steady is probably the way to go since it’s so new to your body. Injury could occur just because your CNS isn’t used to the new stimulus and it fires/relaxes at the wrong time.
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For sure man I got too greedy lol. Yeah I think that’s what happened. I think I lost tightness and with that amount of weight while moving fast just got me. Gotta learn the hard way I suppose. But now being 33 can’t risk some major injury so gotta play it a little smarter.
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