Sounds like a good trip. Also great you sorted log out.
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That sounds like an awesome week and kinda makes me wish I trained in a gym and not in my own !!! Think I need some friends.
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23.05.
1 Bench press
5 @ 80 kg
3 @ 90 kg
2 x 3 @ 100 kg
1 @ 110 kg - felt slow, so I kept it at a single.
3 @ 100 kg
2 SSB Box squat (in briefs)
3 @ 142 kg
3 x 2 @ 162 - Speed of light. RPE 6?
5 @ 162 kg - RPE 7.5?
5 @ 172 kg. Still easy
2 @ 182 kg - PR! Maybe RPE 8? I don’t know what is up. I could have squatted 200 kg right there and then without a doubt. But I didn’t.
3 conventional deadlift - wanted to try the technique that was shown to me
4 x 1 @ 140 kg
3 @ 140 kg
4 row-lat pull-hybrid (love this angle)
10 @ 55 kg
8 @ 75 kg
6 @ 85 kg
6 @ 95 kg - so close to the end of the stack
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Awesome job congrats
Tried to walkout 140 kg the other day. 182 kg is a lot of iron mate. Well done.
Thanks man, I read about it in your log and have to agree with Duke and Mark. Of course you are going to squat that weight mate, believe me, I have been there and I did eventually squat that weight.
Also before you think I am strong or something I have to reminded you that the box I am using has me squatting above parallel.
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I have pretty much settled on @Alpha’s Dark Horse program as my next step after the competition.
I do have a question that I would like to ask (I’ll tag some people because I’m never sure who is reading along at the moment):
The speed work in @Alpha’s program is, like in the traditional westside approach meant to be in competition style.
However I am not sure what lifts I should chose here. Back squat, bench press, deadlift and overhead press seem obvious but those aren’t actually my competition lifts nor my standard lifts. For example wouldn’t the log press be much more beneficial?
I currently do ssb box squats above parallel as my main squat variation, rotating with front squats. I also pull sumo most of the time but would still consider conventional as the main lift since it is more relevant for competition.
So long story short what should be my main movements/ speed work exercises (that also track my progress → testing weeks).
Back squat vs ssb box squat vs front squat
Conventional vs Sumo
Strict barbell prsss vs log lift
@MarkKO , @FlatsFarmer , @T3hPwnisher ,
@strongmanvinny2 and of course whoever ready along.
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I’m pretty sure he said leave the comp lifts like log for the variations day.
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I figure conventional as your speed DL is a no brainer. Maybe front squats for squat? I reckon pick any two presses for pressing and run with them.
Looks like a few of us are gonna run this darkhorse. I start on Monday. It will be nice to compare notes. I’ll use the standard movements for speed days but I’m a noob lifter just wrapping up my first year.
I’ll make sure to check out your log. Pretty convinient to have other people run it at the same time.
Yeah I agree with DL, I love the ssb box squats but I think the front squats will be better suited to track my progress. Bench is clear and OHP will be either strict barbell or log but probably strict press. Even though success in the log is much more important because it shows up in about every show I do.
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Hey man
The movement you want to improve should be the speed work
Log press for the overhead press.
For the ME work choose a variation that would improve the weak point of the main lift. This is just for clarification if your sticking point is a eye height then use ME paused Log press at eye.
Squat if you want to improve on the ssb box squat then that should be speed and the ME should be a lift that strenghtens a weak point in the SSB box squat.
DL is a nobrainer conventional for speed and a variation that works on your weak point.
Bench, comp bench speed and a variation that helps a weak point.
And it’s going to be fun to see alll of guys on the Darkhorse.
Alpha’s started a movement in the logsection.
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Awesome PR’s @Koestrizer. Definetely on the right road to becoming a “Strongman.” Except, You already are one!
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Dark horse looks awesome dude. That said, I’ve never been able to figure out speedwork, and couldn’t even begin to guess what would be a good choice for movement. I’d stick with what Brian laid out if in doubt.
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-I still need to watch the Dark Horse video to understand fully.
-We’ll know more after your competition.
That said, I don’t know how you would stop Sumo Deadlifting. All your lifts are up. Except for the last couple weeks your back has been better. Except for a few recent exceptions your workouts have mostly been better and your attitude about training has improved. Watch the video of yourself lifting sandbags. Wide Stance and Powerful. Look how straight you can go on carries with more glute and hip strength. As an out-sider looking in, Sumo looks like THE deadlift stance to use.
2 important principles of the Conjugate style are use variations of lifts that work the most muscles and do what works for You.
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@FlatsFarmer with the wisdom
Those are some very very good arguments.
You are right, training ist going in the right direction and the lifts I am currently training are working well for me.
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Now there is even more stuff I need input on:
The events for two possible competitions were posted today. One is on the 30th of June and the other on the 1st of July. I can obviously do only one competition. The competition on the 30th is a German Cup, so part of the 2nd strongman league in Germany. The other is a Newcomer Cup (the level of competition I am currently taking part in).
The events for the German Cup are:
1 axle clean & press for reps with either 80 kg or 100 kg
2 farmer’s walk 110 kg per hand for 40 meter
3 tyre flip , weight unknown
4 truck pull (harness I guess), weight unknown.
The Newcomer Cup has:
1 log lift 80 kg for reps
2 farmer’s walk 90 kg per hand for distance
3 stone over bar with 100 kg
4 loading race
The more interesting events are in the German Cup.
However there is a good chance that I will zero the tyre flip and the truck pull. Especially if weight remain unknown.
The biggest decision is this: If I enter the German Cup, I can no longer take part in Newcomer Cups. This will probably decrease the amount of competitions that are realistic to enter for me.
I’d enter the German Cup.
You really do need to get good at both. I don’t think I’ve seen a strongman comp without a deadlift and that deadlift must be conventional.
But as you say, nearly all loading events (sandbags, kegs, stones, etc) require you to start in what is essentially a medium stance sumo position.
That’s what makes this a challenging sport to train for.
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