Excited to see you getting back to competition! I hope it fits your schedule so we get to follow your prep. I also enjoyed your last article, especially paragraph 5 made it a great read.
Thanks man. If this one doesnāt work, I will find another somewhere. I am ready to get back.
It was a fun post to write. Getting back into humanity always inspires me, haha.
Axle Bench Press
5xAxle
5x83
5x123
5x156
5x206
5x236
13x266
18x206
Superset w/
Lat pulldowns 140
5x10
DB lateral/rear lateral 20lbs
5x10/10
Notes: Triceps are still smoked from dips, so locking out was a mess. Also, I was naughty and rounded up to 206 for the first set when it should have been 200. Just didnāt want to mess around with the plates. Poor discipline on my part.
Brought back the lat pulldowns. When I was doing really well in strongman, I was doing them, so it seems worthwhile to do again. With my machine, a little weight goes a long way. Focused entirely on the back and the squeeze.
GIANT SETS
Close grip axle bench 206
5x8
T-bar rows 3 plates
4x10
1x20
Grenade ball chain reverse curls
5x10
Notes: Plan is to gradually increase the incline each week while keeping the weight around the same with bech. Started flat today. Going to keep the grip close to really hammer the triceps.
For t-bar rows, wanted to get in more real volume compared to the drop sets I was doing previously. Iām trying to play my back work a little more strategic and see how that works.
Grenade balls were brought in for grip work. Going to be focusing a bit more on that.
Why?
Because Iām going to be doing a contest in December.
Just cleared it with the boss and the family, and it looks like weāre good to go. Iām still going to need to register, but here is what I am eyeing
2016 Golden State Strongman Series Part 1: Urban Throwdown
Event 1: Axle Clean and Press- Last Man Standing: 3 attempts at a Max. 30 seconds to press once name is called. No built up belts, tacky, or gloves. Chalk allowed. Athletes will wait for a āDOWNā command. Heaviest press wins.
Starting Bar Weight: 175
Event 2: Deadlift Medley- 60 second time limit. Barbell/Frame/Axle/Farmers. Single rep at each implement. NO straps, suits, or gloves. Athletes will wait for a āDOWNā command before moving on to next implement.
Barbell: 405
Frame: 450
Axle: 465
Farmerās: 260 per hand
Event 3: Yoke Carry. This is a 60 second timed event. Unlimited Drops. Chalk allowed. Whole implement must cross the finish line. Athletes will receive 2 second penalty for āslidingā yoke across finish.
Weight: 525
Distance: 80ā
Event 4: Herculean Holdā Athlete will hold for longest time. No Tacky or gloves. Chalk only. Athletes will be given a ready call and give a nod or verbal confirmation to judge. Time ends when athlete drops any one of the handles.
Weight: 200 per hand
Event 5: Keg Carry/ Sled Drag Medley: Kegs at 75ft, 50ft, 25ft and reverse sled drag 75ft. Athlete will carry and run back to pick next keg for carry. Kegs must be carried in order and placed standing up. Gloves allowed (āGorilla Gripā or similar ok). Whole sled must cross finish line for time to stop. Time or distance will determine winner.
75ā Keg: 175
50ā Keg: 200
25ā Keg: 225
Sled: 365
I am in the fortunate position of owning the majority of the gear needed to train for this, and having enough DIYs to fake the stuff I donāt have. This competition doesnāt play to my strengths; I am better at reps on the axle than max weight due to how much I suck at continentals, deadlift medleys favor explosive deadlifters while Iām pretty slow, and a yoke that light is going to be about being fast vs strong. I think Iāve got a good shot on the Hercules hold just based off of mental fortitude, and I think I can gut out the final medley pretty well. That said, Iām excited to 1 be back to competition and secondly have a competition that will force me to improve my weaknesses. Iām already coming up with a gameplan, and will post is shortly.
Also, I stepped on my bathroom scale today and it said I was 189.8. Thatās honestly pretty possible; everyone Iāve run into is saying I look thin, and I havenāt been eating great while Iāve been moving. Iām going to test out the scale with some weight plates to see if itās weighing light, but if itās not, thatās awesome, because it means I can eat bigger while training to help my recovery.
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You look like you can blow through all those weights at that show man. Pretty sweet that youāll be competing soon again.
So, I realize I recently laid out my return to training plan, but now that I have a for real competition to train for, I can fine tune things.
Here are some ideas I have going on right now.
Things I need to improve:
-Continental clean technique (I literally hit my first ever continental clean on Saturday, and in a last man standing axle press event, itās going to be my weakpoint. I can press more than I can clean at this point)
-Axle deadlift without straps; I have never done this with heavy weight. Iāve hit 586 with straps, and I hit 246 for 5 double overhand every workout, but Iāve never pulled anything heavy with mixed grip. Itās part of a medley, so I need to be able to set up and quickly hit it, but I know that rushing it is how people tear biceps. Iām going to get my grip stupid strong to help, and practice my mixed grip.
-Hercules hold: find out what the hell this entails for me
-Footspeed; always my weakness. A light yoke and a long carry event is going to make this significant.
Press Day
-3/5/1 vs 5/3/1
-On 3s week, go for 3+ and FSL strict, then clean and press (clean once) for 2x8-12
-On 5s week, hit bare minimum reps, then joker set push press for top single (no FSL)
āPossibly chase it with some heavy cleans, undecided at the moment
-On 1s week, go for 1+ and FSL, then clean and press each rep for 2x6-12
-Assistance work remains the same (100-200 dips, chins, poundstone curls, pull aparts, DB rows)
Squat day
-Main workout the same
-Match assistance work to press day
āOn 3s week, Heavy continental cleans (work up to a single)
āOn 5s week, light car deadlift
āOn 1s week, heavy car deadlift
*Possibly shift focus away from car deadlift to totally on continental clean if it turns out I just desperately need the helps
Bench Day
-Main workout same
-Assistance work focus on lockout and grip (Close grip and incline benching, possibly bring out the slingshot, grenade balls and other gimmicks)
Deadlift day
-Keep ROM progresison axle deadlift: getting stronger has always worked, and I donāt have enough plates to set up the medley
āOnly use straps on last warm-up set; get more comfortable on axle without straps/mixed grip.
*Consider a second backoff set. First set with straps. First backoff with straps. Second backoff without straps. Alternatively, only 1 backoff, as many reps as possible without straps, then strap up to finish.
*May need to ease off on dumb squat workout. Perhaps 1 day of just megahigh reps, 1 day of rest pausing. Might have it alternate depending on if I do 1 backoff set or 2. Itās more a time consideration than anything else.
*Consider bringing back timed double overhand holds while Iām at it.
EVENTS
Alternate weeks
Week 1: Yoke with backwards prowler drag finisher
Week 2: 4 implement carry with backwards prowler drag
ā4 implements just to make things suck. I have a 100lb keg, a 182lb keg, and a 200lb sandbag. I have an unfilled sandbag that I can make up to 225, and I also have an idea for a fake keg that I might try and see if it works.
I have an idea of how to rig up a Hercules hold using some blast straps, loading pins, my rack and my yoke. Iām going to give it a try. If I find out that grip is the limiting factor, Iām going to just train the holy hell out of my grip with the rolling thunder, grippers, and gimmicky stuff during lift days. If itās other musculature, I might just keep doing the Hercules hold.
I still want to keep up my running, but itās going to be put on the backburner. Most likely once a week, alternate between a 30 minute run and a 1.5 mile run.
Thanks man. Iām happy that itās a light show to return to. I have to keep in mind that competitor that I am vs the competitor that I was, but thankfully that margin is getting narrower and narrower. Iām just so excited to have another show. I had trouble sleeping last night when I found out that I might be able to swing this, haha.
The competition sounds awesome! Best of luck with your prep!
I have a a question for you, since you acquired a lot of knowledge about injury treamtent and coming back from injuries. I recently had some issues that caused me to stop squatting at all for like 2~3 months. Now I feel good enough to return to squatting. I will use front squats and plan to progress following 5/3/1. I am now unsure where to set my training max. Do I set it at a weight I feel I could hit, do I set it extra low to reduce the chance of reinjuryng? Do you have any tips for me?
Thanks for the support! I appreciate you seeking me out for advice dude.
Front squats donāt traditionally work well with 5/3/1. When doing AMRAPS with front squats, it tends to be the upperback that fails first compared to the legs or lower body, so it doesnāt really have the desired training effect. You could possibly work around this with 5s progression and First Set Last 5x5, or instead switching to something like Westside Barbell for Skinny Bastards where you just work up to a 1-3RM for the day.
All that having been said, in terms of getting back, I would just spend 2-3 weeks lightly building up to previous poundages. When I first was allowed back to squatting, I stayed in the 30 rep range the entire time as a way to force myself to stay light and avoid putting too much stress on the knee. Once I eventually got to the point where I was using a weight that was very taxing at 30 reps, I allowed myself to ease back in to heavier training. You could do something similar with 5/3/1 if you just start with a very light training max. You honestly canāt train too light, but you can definitely train too heavy.
If you have a sled, that would be a good way to get in some lower body training while still being able to spare your body too. That was HUGE in my recovery.
Hope all that helps!
Thanks for the tip! Unfortunately I donāt know about 5ās progression and so on because I donāt own Jimās book anymore (had it as an ebook and my computer crashed at that time).
Ironically you yourself first pointed me to the program I am now doing (5/3/1 for strongman - slightly changed to fit my equipment and specific needs).
Okay, got that. I think I will start with my max at 70 kg and my TM at 63. There is no chance that I couldnāt hit that with ease.
Unfortunately no, but I was able to train my lower body! The problem occurred with too much hip flexion. So I could always do some sumo deadlifts and trap bar deadlifts. I even PRed on sumo deadlifts recently with a new 1 RM.
I will watch out for what you said with 5/3/1 and front squats but have to try it myself to know for sure.
Thanks for your help, as always it is greatly appreciated!
Ah, I didnāt realize you were doing 5/3/1 for strongman. Thatās a horse of a different color, haha.
5s progression is keeping the percentages the same but only doing 5 reps for all sets. Itās a way to continue progression without getting crazy with the reps. Doing that and then First set Last for 5-8x5-8 allows you to keep heavy and high volume. I know Jim likes it for beginners and as part of some of his other plans.
Congrats on hitting PRs while injured. Thatās always good stuff.
Yoke/reverse prowler drag medley 50ā
1xUnloaded
50 minutes of 320 yoke/100lb keg on prowler
Notes: So the warm-up went ok, and then I put 320 on the yoke (which used to be my second warm-up) and it felt like a million pounds. I was slow as hell, and my knee ached a bunch. Thankfully, it was the top of the knee rather than the surgical site, so I pressed on. Rather than upping the weight, I did what I tell everyone else to do; get fast with light weights before I try to get fast with heavy weights. I did over a dozen runs before I finally started to remember how to move with a yoke again, and towards the end I was finally starting to feel a LITTLE fast. The sled wasnāt terrible, but I picked up a few tricks while I was at it. Along with choppy feat, I need to keep my head up the whole time. When I look down at the weight, it puts my weight forward, but when I keep my head up, my weight falls back, which allows me to use my weight on the sled. I was moving faster toward the end than I was at the beginning.
Woke up at 190.0. Cheat meal was 4.5 slices of a local thin crust pizza loaded with tons of meat.
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AM WORKOUT
(6) Axle Mat Pulls
5xAxle
5x123
5x156
5x246
1x336 (mixed grip)
1x426 (mixed grip)
1x516 (straps from here out)
10x516 (rest pause touch and go)
12x426 (deadstop)
25 second DOH hold with 226
Notes: Lot going on here. First off, Iām going to have AM and PM weights just to make my life easier. If I train in the afternoon, Iāll work with 566, and if I train in the morning itās 516. I know improvement on one means improvement on another. Secondly, Iām using my warm-ups to get a better feel with mixed grip axle. It took 2 attempts for 426, but on the first one I didnāt chalk up. It wasnāt super comfortable, but I have about 3 months to improve, which is a HUGE amount of time compared to most shows. Brought back the timed DOH holds because theyāve always been helpful, and with an axle itās absolute murder.
GHR sit-ups w/10lb plate behind head
3x10
1x8
Notes: Cut the last set short because I could feel myself using my knee to complete the reps.
Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
RESTPAUSE (15 deep breaths between sets)
4x370
3x370
2x370
1x370
8x280
4x280
2x280
8x280
Notes: Was beat after yesterdayās yoking, so swallowed my pride and worked with less than 400. Itās for the best; I need to earn that weight again. This was still plenty brutal. I banged my right knee on the stair rail about a week ago and itās still pretty tender, so it keeps showing up in these workouts.
Run
Pavement
Time: 11:45
Distance: ?
Notes: Trying to find a new place to run at my new location. Thought I found a quarter mile track, but after running the first lap 2:30 has passed, and I know I didnāt get that slow, so I just ran for enough time to know I hit 1.5 miles. My wife is getting a treamill soon, and Iāll use that, but until then Iāll just keep things leisurely.
AM WORKOUT
Axle strict press
5xAxle
5x83
5x123
3x143
3x166
7x186
11x143 (continental from floor)
Axle clean once and press away
7x173
5x173
Notes: Finding my groove on how this workout is going to unfold. The main event on the clean once and press away is really the continental. Once I can get that locked in, I honestly forget that Iām even supposed to actually press the damn weight; I just get so excited I nailed the continental. The practice is going to pay off, and already the movement is getting better. My meniscus bugged me on the second set of press aways; need to be cautious about how I land out of the leg drive. Also accidentally hit the garage door opener, so Iāll need to check where I place myself next time.
Itās pretty telling that Iām using less weight with leg drive to hit the same numbers as strict pressing. Iām really fatigued going into the press aways, but thatās by design. For 1, Iām getting better at being technical when fatigued, but primarily I have found a way to limit the amount of weight Iāll be putting on my knee. If I were to do it fresh, itād be a lot more stressful. As I get closer to the contest, Iāll most likely flip things around to get some practice with heavy weights, but this is working for now.
Dips (upright)
100 reps
Notes: Was able to hit 40 in 1 go on the first rest pause group. Stuck with 50 and 50 again. Next time, Iām thinking 60 and 60.
Axle curls
1x105
BACKWORK (performed in between sets of everything else)
Lat pulldown 140
5x11
Notes: Going to keep the weight the same and get into stupid high reps for a bit. Really trying to focus on the squeeze.
Band pull aparts
5x20
Axle rows 173
4x10
1x12
Notes: First 4 sets without straps. Last set with. I abhor barbell rows, but Iām giving it another go because Iām stupid. I figure time spent DOH with the axle will help with my grip on the axle deads and cleans. Iām not quite getting the back contraction Iād like on these, but theyāre doing something, because they beat me up something fierce. The workout also goes faster with me doing bi-lateral vs uni-lateral rows (this whole thing took me 65 minutes), so there is something there as well. Iām thinking I might keep the axle rows, but finish up the workout with 1 set of Kroc rows (you know, the way itās supposed to be done) to put the gift wrap on the back work.
General notes: Scale said 191.4 this morning. Think Iām gradually getting my weight back, which is what I was hoping for. Switched up my post-workout nutrition a little. Trying to completely eliminate fat from the meal, so I switched from a pop-tart to Frosted Flakes, which I mix in a bowl with skim milk and protein powder. Actually turned out pretty decent. My left shin is bugging me. I think the fracture site is acting up. Could be all the cold and humidity Iām dealing with.
You could always just try to shave your time off an x number of laps. Or maybe Iām just projecting my disdain for the treadmill onto you
Definitely a thought, but it turns out the treadmill is getting delivered today, so Iāll have the joy of putting that all togetherā¦yaayā¦haha
AM WORKOUT
SSB Squats
5xBar+3chains
5x115+3chains
5x155+3chains
3x205+3chains
1x245+3chains
1x295+3chains
1x335+3chains
3x385+3chains
5x335+3chains
Notes: For the sake of accuracy in recording my training, Iām documenting number of chains used. Prior to this cycle, I was using 2 sets, and now Iām using 3, which will account for variations despite bar weight. That having been said, this was a ROUGH workout. I could barely bend down to put on my shoes before things start, and my warm-up reps were SLOW. Just really feeling the mileage today. Right knee is still in pain from slamming it into the stair rail. It wasnāt until the set of 335 that I was finally starting to feel somewhat loose, and my knees started wobbling on 385 to the point that I figured it was a better idea to just hang it up early. The effort was there, just not the numbers.
Reverse hyper 270
4x9
superset w/
Standing ab wheel
4x8
Car deadlift simulator
5x2plates
5x3plates
1x4plates
1x5plates
1x6plates
5x7plates
Notes: Another tough set. I actually pulled up on the handles my first try at 7 plates and it didnāt budge. Regathered myself, pulled 1 of the slowest reps in my life, and just grinded my way through another 4. PR for effort.
General notes: Woke up at 191.0. Some bad GI issues while training. I tried out some of that Halo Top ice cream the night before last, and Iām curious if all the sugar alcohols are wrecking my system. I typically donāt respond well to those. I may end up running a medley tonight if I have the time.
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AM WORKOUT
Axle bench press
5xAxle
5x66
5x116
5x156
5x206
3x221
3x251
11x281
17x221
Notes: So Iām torn here, because this was a very solid press performance, but Iām honestly pretty upset with myself with how distracted I was during this workout. Just plain wasnāt giving it the focus I should have. Iām a little far out from the comp, so I can play those games now, but Iām behind the 8 ball coming back from an injury and really need to put the screws in. Still, very solid performance after such a terrible workout yesterday.
(1)Incline axle close grip bench 206
4x8
1x6
Notes: Getting this figured out. Had a decent set-up in the power rack on the 17 pin. Going to stay here next week and shoot for minimum of 8s all across before moving up. Iām liking the logic on this one.
ASSISTANCE WORK (performed in between sets of main work)
NG chins (various grips)
5x20
Band pull aparts
5x20
DB rows 105
4(FG)+6
3(FG)+7
2(FG)+8
1(FG)+9
1x10
DB reverse curls 25
5x10
Notes: So letās explain whatās going on here. Chins and pull aparts during benching. Rows and reverse curls were a giant set with the incline bench. On the rows, Iād start with a fat grip on the dumbbell and row until I couldnāt, then Iād strip the FG and do as many rows necessary to hit a set of 10. Iām liking this approach, as itās taxing my grip while still allowing me to hammer the back pretty hard. Usually my beef with fat gripz was you sacrificed the rest of the body for grip work. For some reason, my left hand is better at gripping than my right. I noticed this with the rolling thunder, and this confirmed it.
Strategy will be to keep the weight the same but perform more reps with the fat gripz each week. So next week Iāll start with 5. Then 6. Once I can hit 10 on the first set, Iāll leave it like that and work to get 10 on the second. I figure, if I get to the point where I can do all sets with the fat gripz on, my grip will really have turned into something ridiculous. Meanwhile, Iām contemplating always leaving that last set without the gripz and going for rep PRs. Possibly go without straps to still get the grip benefits, or maybe with straps. Iām also thinking ending my press workout in a similar fashion, so I might just alternate that way.
In general, Iām liking how this plan is evolving. Itās making more sense as I go.
General notes: Woke up at 189.8. Need to quit being afraid of eating. Donāt get fat, but recover and put on some muscle.
Hey man, howās it going? I was just wondering if you could give me some advice for testing maxes? How do you warm up if youāre going for a heavy single? And how do you structure your training over the week before? I know you donāt really do this in your training, but for competitions etc? Thanks.
Hey dude. Sorry I havenāt been swinging by your log as much. Work as blocked the site for me, so I donāt do as much posting as I used to.
I honestly donāt have much experience with peaking. Even in shows where there was a 1rm, I would just train as usual, deload the week of, show up strong and see what I could do. For warm-ups, I stick with the standard plate or quarter per side for 1-5 reps until I get to my work weight. Nothing terribly complicated.
Sorry itās not much; Iām very simple, haha.
AM WORKOUT
10 Minutes EMOM
Axle continental 3x156
Notes: 3 reps every minute for 10 minutes. This was right about the sweet spot. Was decently gassed but still got in some technique work. This was great for really figuring out what Iām doing on the continental. Sorted out where I was going wrong. I was trying to clean the first pull and deadlift the second, and I needed to deadlift the first pull and clean the second. Now I pull the axle straight off the ground and try to land it on my belly with my wrists turned over the axle as far as they can go. This gives me enough rotation while moving upwards to get it up my chest. Things moved much smoother. On the reps where I could hit the belt, it really flew. Pinched myself real good on a few reps, and torqued something in my upper right shoulder blade, but for the most part it was a solid session. Think I might keep this in and gradually up the weight, as itāll do nothing but good things for me.
General notes: Woke up at 190.0.
I thought that would be how you did things, but figured Iād ask anyway :). My log is not very interesting lol, but Iāve hit some nice PRs this week - 480lb trap bar deadlift and 420lb conventional.
I saw dude; thatās some good stuff! Youāre really making some crazy progress.
Keg carry/prowler drag medley
100lb keg x 50ā
100lb keg x 50ā
Run back 50ā
182lb keg x 50ā
Run back 50ā to prowler loaded w/100lb keg
Prowler drag x 50ā
4 rounds of the above
Notes: Biggest challenge was not throwing up. An hour prior to this I had my cheat meal at the Golden Corral. Lots of steak, prime rib, some fried shrimp/chicken, salad, and a bite of a fudge brownie. I suppose training under adversity in any capacity is a good thing.
My speed off the starting block is actually pretty decent. I was getting a good hang of letting the keg carry me through the start. I need to remember to get the handles set correctly at the start to shave off time. The final keg is more of a walk, but at this point Iām just trying to build the conditioning and let the strength and ability come with it. I think next time Iāll go 1 with the 100 and 2 with the 182, and just get more creative from there.
Got to test out my Ironmind tow strap, and itās just plain awesome. Itās like a set of chains that only weighs 8oz. Definitely makes the prowler easier.
Woke up at 189.8 this morning.