The log pressing flared up some acute elbow tendinitis somethin’ fierce, but ice, compression, and a whole lot of real time lotion has it feeling way better today. Still gonna give it another 24 I think though. Honestly, the fact that my elbow hurt the day after and not my shoulder is pretty relieving.
12-20-16
cycle 3 - yjw contest prep: week 1, session 3
Front squats
45 x 3
105 x 3
155 x 3
185 x 3
205 x 5
Neutral press
45 x 10
65 x 5
95 x 3
105 x 3
120 x 10
Hanging leg raises: 3x20
Barbell rows (shoulder width, wide grip, snatch grip)
135 x 3 x 10
Landmine press
45 x 3 x 10
Landmine ground-to-racked
13 reps in 1:00 with 3 plates on the bar
notes
Left shoulder was ultra tight today, tried to work it out a bit. Front squats didn’t groove great today, so i capped the reps at 5.
On a side note, i signed into the 531 private forum. Best 5 bucks I’ve spent in a long time. While i haven’t seen much tat would directly apply to my strongman goals, it’s really helped me understand the system and a lot better
Hey man, are you still around? Haven’t heard of you in a while.
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Training update.
Went novice my last comp to compete with my buddies. Came in 2nd
-middle of the pack in truck pull.
-bruised me shins in farmers walk.
(In about 6th place here)
-3rd in husafel stone carry
-5 reps in the press medley - 90lb db, 145 axle, q65 log x 5 (got called on first rep of db)
-won the stones with 15 reps of 165# sobre over bar in 1 minute.
Next,
-have a highland games coming up.
-light comp in may
-houston strongest man under 175 in June
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Congrats on placing dude. You back for now?
Thanks man! Yeah, albeit a lot less than before. Gonna start logging my training again. I started writing again, and my overall responsibilities have increased substantially. But really, the internet/take-home work/emails/etc. was creeping too far into my family life and am in a culling process.
Week of 2/26 - 3/4
LEADER 1 – 531 Hardgainer
Current weight: 183.2 lbs
Body fat %: 13.6
Height: 6’
2/28/17 – 3s week
Agile 8, 10 broad jumps
Giant sets:
A1) Squat – 45x5, 95x5, 135x5, 195x5, 220x5, 250x8 (grinders), 195x20
A2) “push” - 10 Push-ups, rest-pause final set
A3) “pull” - 5-10 Chin-ups, rest-pause final set
A4) “single leg/core” - 5-10 Hanging Leg Raises/sit-ups
Notes: The circuit hurt my squat PR set, but it was a great gut-check
3/1/17 – 3s week
Agile 8, 10 broad jumps
A1) Bench – 45x5, 95x5, 135x5, 155x5, 175x5, 200x5x5
A2) “pull” - 10 DB rows (65#)
B1) “push” - 50 total db incline bench
B2) rear delt flys*
Notes: Ran out of time. Tacking the sled work onto the upcoming deadlift day
*I’m not counting shoulder prehab work as part of my 3, as I see it more a mobility thing than a strength exercise
3/3/17
Agile 8, 10 axle cleans (about 130#)
A1) Frame deadlift - 265x5, 285x5, 375 x 10 (capped, misloaded), 285x5x5
A2) “Push” - axle tire floor press: sets of 10 reps with about 180# (about 80 total reps)
B) “single leg/core” - 200# sandbag pick & carry - 4 60’ runs
C1) “sled” - 200# prowler push, 6 x 60’
C2) “pull” - 200# hand-over-hand pull, 6 x 60’
Notes: So far, I’m liking “hardgainer.” I enjoy the structure; it’s a great layout for to plug in strongman stuff
Competitions
April 1st - Highland games (amateur division)
May 13th - South Texas Strongest Man
Events:
- Car/Truck Pull for time and distance, (Car: Possible Police Unit, Truck: Tahoe or F250)
LWM175/Novice- Car Pull
MWM200/Masters- Truck Pull
- Axle Clean & Press- Clean X1 Press for Reps. 60 Second Time Limit. (Weights subject to change)
LWM175/Novice- 200
MWM200/Masters- 205
-
Deadlift-Last man standing, Straps are allowed. 20lb Weight Jumps
• 60 second time limit. 3 Attempts -
Yoke Walk
• Weights- TBD -
Atlas Stone over (48inches) bar for reps. (stone weights subject to change)
LWM175/Novice- 205lb stone
MWM200/Masters- 205lb stone
June 3rd - Houston’s Strongest Man
Events:
- Log Clean & Press- Clean X1 and Press for Reps. 60 Second Time Limit
LWM175/Novice- 200
MWM200/Masters- 220
-
Max Frame Deadlift- Handles approx. 15in, No Straps.
20lb Weight Jumps, 3 Attempts -
Prowler Medley- Push Prowler 60ft, Arm Over Arm Pull 60ft. 60 Second Time Limit
LWM175/Novice- Push 350 Pull- TBA
MWM200/Masters- Push 400 Pull-TBA
-
Wheelbarrow Race- Wheelbarrow wheeled 60ft and back. Unlimited Drops, No Straps
Weights- TBD -
Stone to Shoulder for Reps- 60 Second Time Limit, Tacky Allowed
Novice/175- 180
200/Masters- 220
How are those throws coming along? Are you tossing cabers in the backyard?
Hey congrats on the contest man. Glad you’re back around!
Hey man! tbh, they’re not haha. I really should practice, but apparently everyone is half-drunk the entire time so I’m just gonna go have fun, drink some scotch, and see where the caber falls.
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Thank you man! glad to be back.
Week of 3/5 – 3/11
3/6/17 – 3s week
No agile 8, no jumps
A) Axle push press – 45x5, 95x5, 125x5, 140x5, 160x5
B) 10 rounds of:
B1) 5 x 125# Log press
B2) “sled” – empty yoke run (about 100’)
C1) “pull” – curls, 50-100
C2) “push” – push-downs, 50-100
Notes: Strained my left bicep tendon from not warming up properly! It’s fine just a bit sore, though during the workout I was fairly worried about a tear. Log reps got cleaner as the sets progressed.
3/7/17 – 5’s week
No Agile 8, a few jumps
A1) Squat – 45x5, 95x5, 135x5, 185x5, 205x5, 235x8, 185x20
A2) Empty yoke run (about 100’)
B1) Pullover machine, 50-100 reps
B2) Push-ups, 50-100
C1) GHR, 50-100 reps
C2) Band pull-aparts
Notes: only did the yoke to help out a buddy whom wanted to try it out. It made the PR set & the widowmaker difficult, but I’m probably the better for it.
3/11/17 – 5’s week
3 sun salutation flows (really digging these, & find them far more enjoyable/meditative than agile 8)
A1) Bench – 45x5, 95x5, 145x5, 165x5, 185x5x5
A2) 5-10 chins
B1) dumbbell bench – 55s? 5x10
B2) more chins!
Notes: Sat night, we were going out & the outdoor area was closed so no carries. Bumping them to DL day
Week of 3/12 – 3/18
3/15/17 – 5’s week
Agile 8, 5-10 chins, Turkish get-ups (10 total)
A1) Trap Bar DL – 135x5, 225x5, 265x5, 305x5, 345x5
A2) “pull” 5-10 chins
A3) “push” 10 dips
A4) “single-leg/core” 10 reverse sit-ups/poor-mans dragon flag
B) EMOM for 5 minutes – trap bar dl 265x5
PM: “Sled” – unloaded a uhaul into a 3rd story apartment
Notes: trap bar is unusually high-handled, around 15” which is perfect for my prep; no knurling either as the frames I’ve used don’t have knurling. Had to cut the session short, but I’m helping a buddy move-in tonight so that’ll cover the carries I missed on bench day.
3/16/17 – 5’s week
A) Axle Push Press – 45x5, 95x5, 115x5, 135x5, 150x5
B) Log Press – 115 x 5x10
C1) “pull” Barbell rows – 135 x 5x10 (straps)
C2) “push” strict press 95 x 2x10, then Z press 45 x 3x10
D) “sled” 5 minutes or so of empty yoke runs, the 10 hill sprints
Notes: Haven’t done barbell rows in ages, and the back pump I got was insane, felt like every single muscle in my back was firing full-throttle. I’ll be keeping these in rotation I think, especially with the 3-day training week
Also, my shin splints have been returning, & up until now I couldn’t seem to figure out why. Then it hit me, loaded carries! Seems so obvious, so I walked down the hill backwards & did a backwards yoke walk to begin the remedy.
3/18/17 - 5/3/1 week
AM
Broad Jumps, foam roller, sun salutations
A1) “push” Log incline – about 5x8 of 135# log
A2) “pull” Chest-supported db row: 50-100 reps
A3) rear delt flys
B) Squats (lower bar) – 95x5, 135x5, 185x5, 205x5, 235x5, 265x5
C) “sled” Sled pushes with 225# (total)
Notes: Played with low bar, I don’t think I love it; feels awkward on my low back & shoulders aren’t fans. My body just gave out on rep number 5, rep 4 was fine, but the 5th was a total grinder. St. Patrick’s Day the night before got me a bit. I hit the sled today since Saturdays are the only time I have access.
3/18/17 - 5/3/1 week
PM
A) Axle Bench – 55x5, 95x5, 135x5, 165x5, 185x5, 210x5x5
B1) 5x10 Hammer chest-supported row
B2) 5x10 Hammer close-grip chest press
B3) 5x15 v-ups
Notes: Wasn’t planning on this evening session, but my fiancée really wanted to go train when she got off work, so I wasn’t going to say no. Didn’t have the same intensity as the first session but I got the work in and broke a sweat.
Training in this “full-body” but one big lift is a style I’m really liking. I feel far more focused having only one lift to concentrate on, and the full body giant sets are really spiking my work capacity. In the not so distant past, I’d be huffing & puffing super-setting bench with rows, now it feels like I don’t even break a sweat until the 3rd round of a giant set. Hell, I hit hills the other day and didn’t even feel out of breath until close to the end.
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Week of 3/19-3/26
3/22/17 – 531 week
Mobility, 10 total reps of power clean with 185#
A) Trap bar deads – 225x5, 275x5, 305x5, 345x5, 385x10 (est max 513)
B1) Trap bar deads – 305x5x5
B2) Barbell rows – 135x5x10
B3) Strict BB press – 135x5x5*
*first set I hit 8 or 9, which is either a tie or a new PR… haven’t even been training the standard strict BB press, only assistance work & variations. I seem to stall when focus on the strict press, and increase it when it isn’t a focus.
3/25/17 – 531 week
Mobility
A) Push Press – 45x5, 95x5, 135x5, 155x5 (misload), 165x5, 185x4 (joker)
A2) 5-10 chins
B1) Log press – 130x10x5
B2) 5-10 chins
C) Push-downs: 50-100 reps
Notes: Started doing chins with a hard scapular retraction. Basically, I pull myself up, then force my elbows behind me. This feels like it shifts the strain from the lats to more the thoracic area, which I desperately need
3/26/17
Mobility
10 hills
2 mile run
Recap of Leader 1 – 3x/week Hardgainer template:
This training is going well. I really like the 1 lift/day, incorporated sled/carries, and the 3 categories (push, pull, single leg/core). 3x/week really feels like my sweet spot between exertion, schedule, and recovery.
Training-wise, my work capacity & physique are improving. It’s sort of funny, I hated the idea of the “3 categories” when I first read it – too much pressing, not enough single leg work, etc, etc. But in practice I’m loving it. Sled work/hills/carries take care of my leg work woes, I still do more pulling, and my training is so simplified, focused, & fun. Since I’m not planning my assistance & just making the call day-of, I’m also noticing things that I didn’t want to admit but trends don’t lie. For instance, I find myself choosing “upper chest” stuff pretty often for my pressing work, tons of lat work, and other “physique” oriented stuff.
I’m taking a single deload week (squat/bench, deadlift/press), then moving on to my second leader. Probably going to finish off (Anchor cycle) with a beyond for my press, working up to 200 log for reps on 3s week, a heavy single and down-sets on 5s week, and I’ll rep 200 again on 531 week (contest weight is 200, so I don’t see any good reason why I’d go any higher in weight.) For deadlift, I’ll do 3/5/1 jokers + fsl. I’ll ramp to a 3rm on 3s week to obtain my opener for the frame deadlift, back off on 5s week, then week 1 I’ll do conservative heavy singles, probably up to 110-115% of my Training max; no grinders. Squat and bench I’ll run 5s pro, 3x5 fsl. All assistance will either be events or prehab work.
Week of 3/26 - 4/1 - High intensity; low volume Dealod
Worked up to heavy singles in Bench one day with easy assistance, then squat one day with some heavy assistance.
LEADER 2 – HARDGAINER
4/5/17 – 3s week
A1) Bench – 45x5, 95x5, 135x5, 160x5, 180x5, 205x5x5
A2) Chins – bw x8, +30x8, +60x5, +30x8, bw x 6 x 8-12
B1) Log incline – 110x10, 160x5, 160x5, 110x15, 5, 1 (rest-pause)
B2) mor chins
C) Yoke walk – empty (200+) x 100’, +90 x 100’, +180 x 100’, +90 x 100’, empty x 100’
Notes: Yoke walk is on grass; uneven grass at that. It’s sketchy and I’m sure if I got into real poundages I’d be asking for trouble. The weight are heavy for me right now, but I imagine my distant hunter/gatherer ancestors weren’t hauling mammoth thighs on turf.
4/7/17 – 3s week
W1) 5 x 2 turkish get-ups with 30# bell
W2) 5 x 2 jumps
A1) Squat – 45x5, 95x5, 135x5, 200x5, 230x5, 255x8 (est max 322), 200x20
A2) 10 75# dumbbell rows (each arm obviously)
A3) 10 straight-bar dips
A4) 5 Hanging leg raises (first few sets), then 10 v-ups
Notes: this session sucked the life out of me. Lots of nausea an walking like a baby deer. Honestly one of the harder squat sessions I’ve done in recent history.
4/8/17 – 3s week
W1) 5 x 2 Turkish get-ups
W2) 5 x 2 broad jumps
A) Axle Push Press – 115 x 5, 125 x 5, 145 x 5, 165 x 5
B) Log Press – 7-8 x 5
C1) High incline db bench – 50-100
C2) axle curls – 50-100
D) 3 mile run (at home)
Notes: Couldn’t press for shit today; cut the sets short. I drank a little the night before but that typically doesn’t do too much. I think that squat session just drained me way more than I thought it did. Perhaps back-to-back days need to be more carefully planned.
4/9/17
Went to the gym w/ my fiancée to help her out with sumo squats. I didn’t do much beyond elliptical & tredmill for maybe 20 minutes tops, and a little stretching & rear delt work.
Other Notes:
Last Monday I decided to do begin a regimine of a weekly 24 hour fast for mostly health & longevity reasons, & body comp reasons as a bonus. Last week I allowed myself pickle juice, black coffee, tea, & obviously water. This week, along with the aforementioned I’m sipping on BCAA & creatine in my gallon jug.
I’ve begun an 8 week cycle of SARMs, an ostarine blend to be exact. It’s called “Ostashredz,” and I’ll be taking 3 capsules daily for the next 8 weeks, taking the last 3 doses on competition day.
I’m also following the “Simple Diet”
4/10-4/17 Highlights:
- Hit the trap bar 375 for 10 reps (500 estimated max). Had more in me but I thought 10 was a PR so I capped it; it wasn’t.
- Completed Bench 5’s week, just phoned in the work & did some sled push/drag & log incline
- Been warming up with 5 rounds of 2 jumps & 2 turkish get-ups
4/18/17 – 5s Week
W1) 5x2 Jumps
W2 (not for taxes) 5x2 Turkish get-ups
A) Squat: 45x5, 95x5, 135x5, 185x5, 215x5, 240x5, 185x20
B1) 3-5 x 10 DB Clean & press
B2) 3-5 x 10 hanging leg raises
4/something/17 – 5s week
Push pressing up to? Then…
B1) 10 x 5 115# Log press
B2) 10 x 300# 60’ yoke run
C) Assistance stuff
Notes: after the yoke/log super set I was really sucking some wind. I think running with the yoke on grass is getting my ankles stronger… along with my mind. “If you can dodge a wrench, you can dodge a ball”
4/22/17 – 5s week
Trap Bar up to 355 x 5 then 5x5 @ 265
Lots of GHR & GHR sit-ups, and trap/rear delt work
Notes: really wanted to hammer the core during this workout
4/23/17 – 3s week
W1) Turkish get-ups
W2) Broad Jumps
A) Log Press: 85x5, 135x5, 155x5, 165x5
B) Log Press: 135 x 10 x 5
C) Lots of 135# Log incline bench
D1) Face-Pulls
D2) Straight-arm pull-downs
E) 3 mile fartlek run w/ my awesome dog (German Shepherd)
Notes: I like training with other people because they see things you’re doing, and a critique can make a huge difference. I was STRUGGLING with the log, until one of my training partners told be to bring in my elbows and hold them there; the log began to fly up. I think I have 200# in me, test week is the 2nd week of may so we shall see!
Next week is deload week. I’m waking up just shy of 180#, which I think is within a water cut range, but I won’t know for sure unless I try, which I’m thinking of doing during my deload week to see where I stand. Still following the simple diet - albeit a tad more loosely in terms of drinking. I allow myself one big drinking day (6-12 drinks roughly throughout the day) per week. and 2-3 smaller drinking days. (about 3 drinks). We all have our vices and I’m okay with mine. Because of this though, I’m a little tighter with my cheat meals.
For the Anchor, I’ll be doing a 3x/week 351 full body set-up with back squat, frame pull, and front squat each 1x/week, log press 2x/week, and bench 1x/week and events as my “single-leg/core” work. The intensities and of the main lifts vary; it may be a familiar set-up to some.
Obviously, my goals going into the comp are to win, but I know how the chips may fall for certain events. That being said, personal goals are a 500lb frame deadlift, hitting a 200lb log press, and taking 1st in the stone-to-shoulder event.
Squat 3s Week
W1) 5x2 Turkish get-ups
W2) 5x2 Broad Jumps
A) Squat – 45x5, 95x5, 135x5, 185x5, 215x5, 240x5, 270x8 (est max 342), 215x20
B1) face-pulls
B2) rope push-downs,
B3) abs
Notes: I didn’t superset the main/supplemental in giant set format this time around. I really want to get my max/est max to 2x bodyweight (about 365#). I feel like a double bw squat is something that anyone who really calls themselves a lifter/strong should be able to hit, regardless of sport.
Bench 3s Week
A) Axle Bench – 45x5, 95x5, 135x5, 170x5, 190x5, 215x5,5,9 (est 279, 5lb all-time PR!)
B) Weighted Chins
Notes: ran low on time since it was during my lunch break, but came away with a big PR, and that was after two sets of 5 with the top weight.
Frame Deadlift 3s week
240 x 5, 310x5, 355x5, 395x10 (est max 527, Big PR!)
Stone work shouldering the 165# stone. Got it 5x in succession & could certainly rack-up a bunch in a minute.
Notes: 10 reps on the 5/3/1 week is great!
Leader wrap-up:
It feels good to complete something. These two cycles of Hardgainer have really improved my estimated maxes on everything. I feel like my conditioning and work capacity keep on climbing, and my body composition is in a really good place right now. I’m as light as I have been all year, barely clearing 180# in the afternoon/evenings, and stronger than I have ever been in my life.
Deloading all of this week, and am excited to see where I stand on the competition weights. My template structure for the Anchor cycle remains the same, but don’t know if I want to do jokers or beyond.
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Push/pull weekend before anchor cycle -
Yesterday - worked up to a 275# bench, almost hit 300# but needed an assist 
Then front squats and 135x8 strict press
Today - worked up to a 480# 15" frame deadlift, failed at 500#
Then hit kroc rows and back extensions.
Notes : im getting stronger, but damn im a little bummed i’m not at not hitting 300 and 500. I’m chalking it up to having not trained heavy in months. It just affirms my plan to spend the next few weeks getting acclimated to heavy weights again
Tuesday May 8th, 3s Week (Anchor, 1000% mod)
Log press - 5x5 130#
Husafell stone-to-shoulder carry
dips 100
Squats - 5x45, 5x95, 5x135, 5x185, 5x205, 5x235 - stopped
Notes. The hus shoulder carry really did a number on my lower back. Squats were aggravating it, so I decided it best not to do the last set. Not trying to be squat king after all lol.
Thursday May 11th - 3s week (Anchor, 1000% mod)
W1) 5x2 jumps
W2) 5x2 turkish get-ups
A)Trap bar Deads (high handles)
45x3, 135x3, 185x3, 225x3, 275x1-3, 315x1-3, 340x3, 385x3, 425x3, 445x3, 475x3,
500 x fucking 1
B1) Bench - 45x5, 95x5, 135x5, 160x5x5
B2) 10 x 100# Goblet squat
C) chest-supported row
D1) biceps
D2) triceps
Notes Am insanely stoked about the 500# trap bar pull. It actually went fairly fast, I felt like I had another 10-20 in me but wanted to leave with a win. Never felt that much pressure before, and passed out for a moment after (not black-out, more of a brown-out). I actually didn’t realize I had pulled 475 for a triple until it was over and thought “hell if I hit that for 3, I can hit 25 more lbs for a single.” turned out to be legit logic.
Not going to tell any of my crew though. My rival thinks he’s got me by 20lbs since he pulled 5 our last strongman day, I’d like to make him sweat a little come competition.
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Congrats on the PR, and kudos on your thought process regarding sharing the PR. As competitions get close, I refrain from sharing training videos outside of here and my blog. Silly to let the competition know what you’re capable of.