My Wussy Strongman/Powerlifting Training

Training Logs
21

Last nights training and decisions*
A1. Clean High Pull 110 x 5, 130 x 5, 2 x 5 with 155
A2. Band Pulldowns - 4 x 20

B1. Circus DB Overhead Press - 55 x 3, 75 x 1, 95 x miss, 85 x miss
B2. Pull Ups - 4 x 10
B3. Snatch High Pulls - 2 x 8 with 130

Stopped had to take training partner home and got pissed at myself. We had a discussion how I have been stuck longer than I should be because I have been limiting myself mentally. Went back and did.

C. DE Bench - 6 x 3 with 155 and 1 chain per side (3 diff grips)

D. Circus DB Press Again - 55 x 3, 75 x 1, 85 x 1, 95 x miss (DAMMIT)

E1. Trap Bar Dead
150 x 3, 240 x 2, 330 x 1, 380 x 1, 420 x 1, 470 x 1, 490 x 1 (BIG PR!)

E2. Floor Press
155 x 3, 185 x 3, 215 x 3, 245 x 2, 265 x 3 (30 lb PR)

Realization:
I have decided to say screw it and tossing my lot in at a strongman competition over in allen town, PA July 21st. I looked at the events and 90% of them play to my strengths so I figured its as good as time as any to get the ball rolling.

The events are:
A. Alternating Circus DB Press - 100# and 120#, or 120# and 140# (I am screwed on these if I dont bring them up!) {I listed two weights because I haven’t decided yet what class im going in at]

B. Keg Carry - 60 sec, 50 ft each keg - 200#, 220#, 230# OR 220#, 250# 270#

C. Car Deadlift - 60 sec time limit, suit and straps ok. - Economy car (i read somewhere its 550 for heavy weights and 450 for light weights?)

D. Max tire flips in 60 sec - 450# OR 550# tire (i have no idea where i am going to find a tire…)

E. Keg/Sandbag load - 60 sec limit - 200# sandbag, 200# keg, 250# sandbag, 250# keg

I am not worried at all for anything except the Circus Press, the tire flips, and perhaps maybe the car dead (worried the number may be wrong).

I am putting it into blast mode for eating and training, going to hit Overhead pressing hard and hammer the shit out of my back. I have 10-11 weeks to get my SHIT TOGETHER.

“I love pressure. I eat it for breakfast…” - Stanely Goodspeed

22

Good stuff here! Excited to follow those numbers as they Grow!

23

Thanks for the support zack! I am nervous for my first competition but I think with another 9-10 weeks of solid training and eating and 1-2 week deload before the event I shouldn’t do to shabby!

24

After some thinking I am planning on attacking my overhead weakness like so:

I am going to train two different types of overhead training during the week, push jerk to build strength specific that will carry over to the circus db press, and overall shoulder strength.

I will also be training three lifts daily:
A. Yoke Bar Squats (using the yoke bar to get a little more posterior chain in there as well as to not tear up my shoulders)
B. Circus DB Press
C. Deadlift or Deadlift variation more specific to the car dead

And my Split will be:
Day 1 â?? Clean and Jerk Pattern

Day 2 â?? Squat Pattern

Day 3 â?? Lats and Biceps (mostly pump work, nothing too crazy)

Day 4 â?? Strict Press Pattern

Day 5 â?? Deadlift Pattern

Day 6 â?? Some Bench Pattern (to keep balance mostly, this will be lower volume) Events

Day 7 - OFF

I may work in SOME events a few other days of the weeks, but they’ll be light to moderate weights or ran as a medley.

As the days draw closer to the big day I will practice the events more.

Of course I’ll adjust my plan as I go.

Edit:
I will also be pushing the prowler 4 days a week, 2 explosive days, 2 super heavy days. And I will include bonus sessions for abs, their definitely a week point. I need more abs period.

25

Today - Jerk Emphasis
A1. Yoke Bar Squats - 3 x 6 with 185 (Beltless)
A2. Vertical Jump - 3 x 1

B. Circus CB Clean and Press - 3 x 6 with 55 lbs
C. Deadlifts - 3 x 6 with 295 (beltless)

D. Clean and Power Jerk - Worked up to 165 and did an extended cluster set (20 sec rest between reps), did 7 reps

E. Jerk Drives - 3 x 6 with 165
F. Push Press - 3 x 5 cluster reps with 145

G1. Power Jerk (max reps, rest 20, max reps)- 135 x 8 3, 7 2, 8
G2. Vertical Jump - 3 x 1

H. Seated DB Press - 65s x 5, 75s x 4, 65s x 5

26

Monday - Legs
AM = Sick PR
A1. Single-Arm DB Snatch - 3 x 5 with 55 lbs
A2. Band Pull Aparts - 5 x 20
A3. Vertical Jumps - 3 x 1

B. Yoke Bar Squats - 3 x 6 with 185
C. Single-Arm Circus DB Push Jerk - 3 x 6 with 55 lbs

D. Yoke Bar Front Squats
85 x 2, 155 x 2, 185 x 2, 205 x 5, 225 x 5 (Some kind of big PR!)

Psyched about today’s session, weights are moving up at a great rate. Granted the form on the last st of front squats looked like shit but whatever, still a PR!

27

Last Nights PM Session
A. Speed Pulls - 6 x 1 with 205

B. Yoke Bar Front Squat
85 x 5, 130 x 5, 150 x 3, 170 x 3, 195 x 2 (not maximal just feeling around)
4 x 5 with 170, 1 x 4 cluster reps with 195

C. Yoke Bar Squats - 3 x 5 with 195
D. Alternating Stationary DB Lunges - 3 x 8 with 25s

E. Speed Sandbag Carries - Worked up to a 150 lb sandbag. 4 x 20m in 16-19 seconds

28

Last Night - Lats and Bis
A. Swiss Bar Rows - 3 x 6 with 195 (some kind of PR)

B1. Single-Arm Band Rear Delts - 3 x 10 with light purple
B2. Single-Arm DB Rows (2 sec stretch, 2 sec flex) - 3 x 6 with 65s

C. Close-Neutral Thick Chins (3 sec hold at peak) - 3 x 6 with BW

D. Band Straight Arm Pulldowns (by this point I pulled the shit out of my biceps so I stopped pulling movements) - 2 x 8

E. Hammer Curls (2 sec hold at peak) - 3 x 6 with 45s (more pr goodness)
F. Barbell Curls - 3 x 6 with 95

Today - Military Press Sucks AM
A1. Yoke Bar Squats - 3 x 6 with 185
A2. Vertical Jumps (no arm swing) - 3 x 1

B. Circus DB Press - 3 x 6 with 55 lb s

C. Military Press
2 x 6 with 85 lbs, 105 x 3, 115 x 3, 135 x 3, 145 x 1 (FTS)
5 x 5 cluster reps with 135 (these should NOT be this hard)

1 x 8 cluster reps with 135 (20 sec rest between sets), 1 x 6 with 135

Cluster drop set:
1 x 145
1 x 135
1 x 125
1 x 115
1 x 105

29

PM
A. Push Ups feet elevated on swiss ball - 2 x 15
B. Push Press - 3 x 5 with 105
C. Single-Arm DB Clean and Strict Press - 2 x 5 with 45

D. Top-Half Chain Suspended Military Press - Worked up to 145 x 2
E. Reverse Band Bottoms Up High Incline Bench Press - Worked up to 285 for 2 sets of 2

F. Bradford Press - 2 x 5 with 110, 110 x 4
G. Standing Alternating DB Press - 3 x 5 with 45s
H. Single Arm DB Press - 55 x 3, 2 x 5 with 45s

30

Last Night - Blood Vessel Popping, Eye Bulging, Deadlifting FUN!
A1. Yoke Bar Squats - 3 x 6 with 185
A2. Vertical Jump - 3 x 1

B. Circus DB Press - 3 x 6 with 55 lbs
C. Deadlifts - 3 x 6 with 295 (these didnt feel so good…)

D. Deadlifts off of 5 inches of mats
225 x 1, 275 x 1, 305 x 1, 335 x 1, 365 x 1, 385 x 1, 405 x 1, had 425 in my head and figured what the hell…
425 x 1 (20 lb pr!)
330 x 3, 310 x 3

E. Romanian Deadlifts
225 x 5, 2 x 5 with 265 (40 lb PR)

I felt like hell after the 425 pull and just couldn’t get the rep work in after. I was just too drained and I am not surprised. Looking at the video what I will post the entire rep from floor to lockout took 8 SECONDS. And in the procress broke every blood vessel in my face and some IN my right eye. But hey…i got that weight right…?

31

Session 1
A1. Medicine Ball Overhead Throws - 1 x 3, 1 x 2, 1 x 1 with 10 lb Ball
A2. Broad Jump - 3 x 1

B. Close-Grip Floor Press
Worked up to 195 x 5, than did 3 x 5 with 175, and 1 x 5 cluster reps with 195

C. Bench Press - 3 x 5 with 220
D. Swiss Bar Floor Extensions - 3 x 5 with 80 lbs

32

PM
A. Push ups feet elevated on swiss ball - 2 x 15
B. Push Press - 3 x 3 with 110
C. Javelin Press - 3 x 5 with 45 lbs

D. Circus DB Press
45 x 3, 55 x 3, 65 x 3, 75 x 3, 85 x 1, 95 x 0 (mental), 85 x 7 total reps in 60 seconds, 85 x 10 total reps in 60 seconds
65 x 8, rest 10 sec, 3; 2 x 8, rest 10, 2 with 65
45 x 13/arm (no leg drive)

E. Deadlifts with 4 chains
Worked up to 2 x 3 with 325, 345 x 3, 365 x 3

33

Last night
A1. Vertical Jump - 4 x 1
A2. Tuck Vertical Jump - 3 x 1
A3. Double-Start Vertical Jump - 2 x 1 (small jump, land, full jump)

B. Prowler Pushes heavy
Worked up to 495 lbs in plates for 15m

C1. Prowler Sprint (high handles) 3 x 20m with 90 lbs in plates
C2. ProwlerSprint (vertical Posts) - 3 x 20m with 90 lbs
C3. Keg Carry - 2 x 20m with 182 lb keg. (I missed the rack on the second set and made it about 10 ft before I dropped it)

By the time I was done the sprints/keg carry my glutes, hams, and lower back were just smoked!

34

Tonight - Jerk Emphasis
A. Yoke Bar Box Squats to foam against bands - 5 x 2 with 155 against green bands (120ish at the top)

B. Yoke Bar Box squats to foam (in briefs)
125 x 3, 165 x 3, 215 x 3, 255 x 2, 315 x 2, 295 x 2
265 x 3, 275 x 2, 285 x 1
(This wave loading was a mess so I stopped)

C. Clean and Power Jerk
110 x 1, 130 x 1, 150 x 1
160 x 3, 170 x 2, 180 x 1
170 x 3, 180 x 2, 190 x 1
180 x 3, 190 x Miss, 200 x 1 (PR!!)
(missed 190, new a wanted 200 just jumped right to it, ammonia’ed up, got mad, BOOM, PR)

D. Push Press
130 x 5, 140 x 4, 150 x 3
140 x 5, 150 x 4, 160 x 2 (Form and strength PR)

E. Military Press
115 x 7, 125 x 5, 135 x 3
125 x 7, 135 x 4, 145 x 2

F. Six-Ways
10 lbs x 5, 2 x 10 with 8s, 5s x 10

As I said the box squats were just a mess, I was planning on pulling today, not squatting but I didn’t want to make my eye worse (which it already is going into this session), so squatting being less stressful for me, but the same muscles being trained I opted for the squats. I hit so many overhead PRs today that it’s ridiculous and has got me really happy. Things are looking up!

35

Squat Pattern - Another Squat PR
A. Foam Box Squats
Bar x 6, Bar x 6 (put on loose ace briefs), 95 x 3, 135 x 3, 185 x 3, 225 x 2, 275 x 2,
295 x 3, 305 x 2, 315 x 1
305 x 3, 315 x 2, 335 x 1 (thought this would be my last set so I ammonia’ed up, got psyched and blasted 335 of the box)
355 x 1 (40lb PR!!)

(looking at 335 I said fuck it, 1 more set and I’ll stop, I promise. More ammonia, more anger, didnt smoke it, but I know i had more in the tank. I stopped anyway, I already drained myself hitting a 40 lb PR)

B. Speed Deads
2 x 1 with 315 <— not a slight sign of speed lol
275 x 1? <–ha yea im a slow bastard…
4 x 1 with 225 = WHAT?!?! not slow as shit?! cool

C. Yoke Bar Goodmornings
135 x 7, 155 x 3 ← Like a dumbbass I forget I missed a set
145 x 7, 155 x 5, 165 x 2

I called it a day. I knew I didn’t have any form of strength left in me for the deadlifts so I decided to switch to speed pulls. It was a good call and I am glad I didn’t go for what I programmed. I planned on doing 425 x 3, and 5 x 2 with 425. The goodmornings. Some push press contrast sets. A little ghr and abs. and some possible keg or prowler works. But I quit while I was ahead and as a result my training probably won’t be complete shit for the next 3 days.

I am getting smarter… :slight_smile:

36
37

Last Night’s Bench
A. Chain Hammer Curls (middle range) - 60 x 20, 45 x 20, 15, 10

B. Mid-Range Bench from Pins (by accident, pins set too low) - 255 x 5, 265 x 4, 275 x 2, 285 x 1

C. Bench Press
95 x 5, 155 x 3, 225 x 3, 245 x 3 <— all way to easy, like a moron I jumped up in weight too much and did:
275 x 2 <–bad idea
265 x 3, 275 x 2, 285 x 1
275 x 3, 285 x 2 <–ground both of these, and decided screw it I got one shot left Ill set a PR
305 x 0…missed it 6 inches off my chest
305 x 0 just got staped and called it

D. Reverse Band Bottom-Up Bench - worked up to
395 x 1, 345 x 6
405 x 1, 355 x 5
415 x 1, 315 x 11

E. Reverse Band Mid-range bench (slow-ish) - 3 x 20 with 225
F. Stretch Push ups - 2 sets to failure

38

Last night
A. Band stomps - 3 x 10

B. Box Squats
Worked up to 275 x 5, 285 x 4, 295 x 3, 305 x 2. Didn’t go for 315 x 1 because I wasn’t feeling locked in and the weight felt heavy…

C. Snatch-Grip Deads
Worked up to:
310 x 3, 330 x 2, 350 x 1
320 x 3, 340 x 2, 360 x 1
340 x 3, 360 x 2, 380 x 1
All no straps, all hook grip.

D. Snatch-Grip Pin Pulls
340 x 7, 360 x 5, 380 x 3,
360 x 7, 380 x 5 broke the rack, couldn’t go for my triple…

E. Band Goodmornings - 2 x 12 with green band

39

Tonights Session - Dragging ass but still a pr…
A. Lying Leg Curls - 2 x top middle bottom explosive partials to get hammies pumped

B. Olympic Style Squats
Bar x 6, 95 x 5, 135 x 5, 185 x 2, 205 x 5, 225 x 4, 245 x 3, 265 x 2 (called an audible and did 5/4/3/2/1 count down instead of 5/4/3 waves, but all in all it felt like shit anyway)

C. Deadlifts
135 x 3, 225 x 2, 275 x 1, 315 x 1, 2x2 with 335, 345 x 2, 365 x 1, 385 x 1

D. Top-half Seated Overhead Press with fat gripz
185 x 5, 195 x 4, 205 x 3, 215 x 2, 225 x 1

E. Military Press
125 x 3, 135 x 2, 145 x 1
135 x 3, 145 x 2, 155 x 0 FUCK

F. Single-Arm DB Push Press (slight leg drive)
65 x 1
55 x 6
70 x 1
60 x 6
75 x 1
65 x 7 (PR of some kind)

G. Standing Lateral Raises
5 TOP 5 MIDDLE 5 BOTTOM 5 EXPLOSIVE partials with 10 lbs
8 8 8 8 x 10 lbs
10 10 10 10 x 10 lbs (sick pump by now)

H. High Incline DB Laterals (2 sec stretch) 3 x 12 with 10s

Abs x a bunch of stuff

40

Nervous for today, I am going over to iron sport gym to train for my first time today. Im so nervous I decided to forgo my usual diabetic friendly eating plan and not pulse feast.

I just inhaled:
6 whole eggs
1 slice cheese
2 slices Ezekiel bread
1 cup coffee

I’ll take a hit of MAG-10 and a finibar 2 hours from now.

Than about 40 minutes out ill have 2 finibars
10 minutes out Ill start having my anaconda (4 scoops).

Apparently steve pulcinella knows I am coming soo this will be interesting.

Even if I end up being the weakest guy there I’ll push myself until I’m one of the strongest.