Alrighty then this Friday was my repetition effort day for deadlift. Which basically makes me think I have ran miles and want to sit down for extended periods of time.
8/21/15
Deadlift 3x8 405
Goodmorning 205 3x10
SA DB Press 75x5 80x5 85x5 90x5
Rolling DB Tricep 45 3x10
Post Delt Fly S/S Front Raise 3x12 40 and 30 lbs respectively
Now for the good stuff Strongman Saturday 8/22/15
Car Squat Simulator. This was shown to me my a good friend in the area who appears to have an engineering degree in rigging training equipment.
It went barx5 135x5 185x5 225x5 275x3 315x3 365x3 and a final at 405x3 I attempted 455 for a single and I thought my face was going to explode. This is just a very awkward lift its hard to exactly describe how it feels but its basically squatting backwards and out and feels like youre going to fall backward and die.
Keg Clean and Press
I have only a 185lb keg that is filled with an assortment of sand, gravel and water. First time doing this in a little while.
I went 2x1 to warmup and shake the rust off. 1x4 then 1x2 and another 2x1. The set of 4 made me seriously consider running more.
Farmers Carry
110x40 feet, 160x40ft 200x40ft 230x40 ft 260x40ft then I hit a solid pr of 290 for 15ft when about a month ago I couldnt even get it off the ground. All in all a pretty solid training day even if I was riding solo.
Monday 8/24/15
Deadlift 455x5 475x5 500x5
Z press 95x5 115x5 135x5 145x5 155x5
Good Morning 3x8 225
Incline DB Bench 1x8 85lbs 2x8 95lbs
Rolling DB Tri 3x10 50lbs
Post Delt fly s/s front raise 45/35 3x10
Wednesday 8/26/15
This was a miserable day ended up working out later than I wanted. Everything just felt sluggish and well poopworthy.
12x3 Military press 135 45 at the top.
Front Squat 135x3 225x3 275x3 315x3 365x1 (Need to start doing more of these)
RDL 3x10 275
Blast Strap T 3x12 BW
Alrighty I suppose I should update this. Nothing too fancy just wrapping up the third week of my first phase and doing some testing this week.
8/27 Thursday
Sled Tow 20 minutes 150lbs
8/28 Friday
Back Squat 3x8 345
Stiff Leg DL 225x5 275x5 315x5 365x5 405x3 455x3
Pullups 3x8
Glute Ham Raise 3x15
Banded Glute Bridge 3x25 Green elitefts mini band
8/29 STRONGMAN SATURDAY
This was relatively ok nothing too special. Worked on 18 inch deadlift which is miserable so if anyone has any tips on that feel free to share.
16 Inch Deadlift worked up to a single at 635. It just feels like I cant get any leg drive into it. Perhaps I need to consider a lower starting position for my hips. This will take some experimenting
DB Press with Fatgrip 75x3 90x3 105x3 125x3 135x2 150x1
Front Squat Hold 455 5x20 seconds
8/31
Back Squat 225x3 275x3 315x3 365x2 405x1 455x1 500x1 525x1 552.5x1 (I dingdonged it and misloaded)
RDL 3x15 225
Glute Ham Raise 3x10
Post Delt Fly 40lbs 3x12
Oh boy so I have a bit to catch up on I see. The week of the 31st to the 6th was the first week of school for myself. This week I also tested things out a bit to see where I am and what I should include in the next phase of my program. Overall I am fairly happy with my performances this week albeit I missed a 600 pound deadlift right above the knees and I have been chasing that damn lift all summer.
9/1
Sled Tow 150 22minutes
9/2
Deadlift Testing 585x1. Jumped to 600 and absolutely screwed the pooch
Various assistance just to get some extra blood flow nothing serious
9/3
Belt Walk 50lbs on an incline 20 minutes
9/4 Overhead Press
Bastardized a push press and push jerk. Im not sure what to call it anyhow. The big thing is that I got 300lbs overhead so that is always a plus. I feel like I had a few more pounds in me but didnt want to go full potato as I was training events the next day.
9/5 STRONGMAN SATURDAY WITH FRIENDS
Alright alright alright. Finally got to train with a few members of the gang. Andy, Mike and a new member to me anyhow Bill all came to my jungle to work on car squat and a few other events today. I love training with these guys I actually feel like I get shit done and being coached by Andy during the lift is a million times better than looking back on video.
Car Squat Simulator 405x5 455x5 495x3 545x3 585x1
Log Clean and Press 155x3 Viper Press, 185x3 Viper 225x2 Viper 225x2 Clean to push press 245x1 Clean to Push Press 265x 1 clean the press was unbelievably off and I think the push press pr messed me up a tad. 225x3
Farmers Carry: 100ft with a turn at 50ft 120x1 trip, 170x1 200x1 220x1 with one drop literally 2 feet away from the finish.
9/7
Back Squat 425x5 455x3 470x1
Block Pull Below the Knee 225x3 275x3 315x3 365x3 405x3 455x3
Pullup 3x8
Single Arm DB Row 4x6 125
GHR S/S Reverse Hyper 3x15 BW
9/9
Deadlift 325 150 Band Tension 10x3 (Glutes were on fire for days after this)
Z Press Builtup to 170x3
Good Morning 4x6 at 250
Rolling DB Tricep 3x8 55
Post Delt S/S Front Raise 3x8 50 and 35lbs respectively
Barbell Shrug 250 3x25
9/11
Military press 175 4x6
Squat from Pins Built up to 365x3 felt atrocious today something off in my knee hopefully just a tendonitis flare up and nothing to call mom over.
Inc DB Bench 4x6 100
RDL 3x8 305
Had to cut this one short as I was learning some interns on linear periodization.
9/12
STRONGMAN SATURDAY
This was good and bad good learning experience bad times though.
Log Clean and press 135x3 175x3 225x3 250x3x1 270 Got the clean fairly easy did not get the press. I have only done log a handful of times so this is quite the learning experience for me especially the nuances of actually pressing the damned thing and staying in a good tight rack position.
Yoke walk. Literally my second time doing this damn behemoth of an event with any weight on it. This was as much trial and error in learning how to hold the damned thing while walking with it.
250x50ft 450x50ft 540x50ft (things got wobbly here) 630x50ft had 2 drops with this unfortunately and finally 700x25ft with 6 drops. Apparently picking the Yoke is hard for most people. To me its the easiest part evidenced by the 6 picks I had at it. Walking with the damned thing is the tough part for me. I just really need to practice it more and remain calm and try not to go full potato while doing it. Mildly upset I did not get it the full 50ft but was cut off by one of my training partners who I yield to on all event training.
Havent updated in a while. So now for a whirlwind update. Approximately 4 weeks out from Marylands Strongest Man. Weight is at a good place. Weighed in at 237.5 before my scheduled cheat night on 10/9. Going to start incorporating a few more light intensity conditioning sessions to try and avoid a water cut which I do not respond well to. My training so far has been going splendiferously. Event days have really been progressing PR’d this weekend with a 265 log clean and press. 18inch deadlift worked up to 585 with 220 pounds of chain at the top. Hopefully to be relatively kinda sorta competitive I would like to pull 700 in competition but would be relatively happy with 650. Yoke has been increasing steadily got 640 for 100ft with one drop at 70ft.
If all goes well 750 should be doable with no drops albeit it will be at a turtles pace. Back Squat has gone up to 560 with knee wraps and finally deadlifted 600 from the floor as well. Not terribly worried about the car squat in the competition as the car squat simulator I have used apparently feels very very similar to the real thing. At this point in my training if I stick with everything I will go into weigh ins fairly confident. Then I will see some of the absolute monsters im competing with and probably poop alot the morning of the competition.