I just had a max effort pull on Saturday, but by the end of the week I should be up for some volume. I’ll try to go thru the whole 90 seconds and set a decent benchmark for you to blow past.
2 Likes
Howdy! I needed to pull myself away from internet forums & most social media, so this will be my one & only post for the foreseeable future.
But I still check emails, and saw your article made it to Starting Strongman, so I had to come back one more time to say a heartfelt congrats. I’m glad your writing is being seen by more eyes!
2 Likes
Hey man. Really means a lot that you came out of your self-imposed online exile to write that. I’ve missed your presence, but understand what drives that desire; I’ve done it myself before. Thanks for all your support so far!
AM WORKOUT
Axle bench press
5xAxle
5x66
5x136
5x186
5x241
3x271
7x301
15x241
Notes: 2 less than my previous best with 301, but that’s the AM/PM workout division. Joints were feeling real beat up today and I was moving slow. Been shoveling snow every evening, and it’s taxing me a bit.
T-bar rows 205
5x10
DB lateral/rear lateral 25
5x8
Notes: Performed between sets of benching.
CIRCUIT WORKOUT (no rest)
5 rounds of
Axle push press 5x136
NG chin 1x5
DB hammer curls 5x35
Notes: Was running late on the workout, so hit a quick circuit to get in a little volume. Did the whole thing in 6 minutes, which is pretty cool. Got a good pump in the shoulders.
General notes: Woke up at 195.4. I’m focusing on eating more to account for the extra activity with the snow shoveling.
1 Like
You get it too huh? I’ve hit 5 reps on an AMRAP squat, been exhausted, then gone back that evening and tried again and hit 9. 90% sure I’m just nocturnal.
I have a meaningless question for you: When recording the weight as 205, is that purely the weight added, or inclusive of the 45lb bar? I have been doing landmine rows recently (with a multi-grip handle) and have just been recording the weight added. I know it doesn’t really matter as long as I’m consistent, but this was just a case of curiosity and I figured I’d throw it at ya.
@MaazerSmiit I think most folks are going to be this way. It’s less about morning vs evening person and more about what we go through as the day goes on.
When I train in the morning, it’s within 20 minutes of waking up with only 2 pieces of toast with honey in my system. My spine is still compressed, muscles are stiff/tight, body is cold, and I’m underfed. When I train in the PM, I have like 4 or so meals in me, I’m loose, warm, flexible, and ready. Most folks are gonna have a similar experience I imagine.
I tracked about a 50lb change in strength between AM and PM when it came to mat pulls, and I’ve noted rep differences as well. It’s why I’ve started logging AM vs PM workouts, just to make logging a little easier.
@littlesleeper Just weight on the bar. I can’t even fathom the math for how much weight I’m actually moving. So, for me, it’s 2 100lb plates and a 5.
Conditioning
Tabata 200lb sandbag carries
REST
Tabata 100lb keg carries
Notes: Oh wow this was awful. The sandbag murdered my lungs, and the keg finished off my back. I am considering doing North Dakota’s strongest man in Apr, which has a max distance sandbag, but I might not have the schedule availability for it. However, if it works out, stuff like this should pay off.
I have a 250 lb bag. Wanna do a max distance around that weight?
You are too competitive dude, haha. I only ever save that sort’ve stuff for competitions. For me, training is more about doing the things I need to do to get better.
If I end up doing NoDak’s strongest man I’ll have something I can post for that.
I’m down.
I have a problem, I know.
I need to pull before I worry about the sandbag stuff though. By Saturday I will have hopefully returned to the land of the living and will record my efforts with the trap bar.
Yaaaaaaaaaaaaaas. I’ll try to do it Saturday. I have no idea how long or how miserable a max distance will feel, but I look forward to it.
Great, thanks for the reply. Might as well hit you with another quick question. For your sandbag, how did you fill it (several individual bags, just filled bag with material, etc) and what material did you use (fine/play sand, coarse grained sand, pea gravel, etc)?
I filled mine with topsoil since that is what I had available to be, but this is definitely less than ideal as it gets muddy when it gets wet. When it thaws in the spring I intend on filling it with a preferred material and wanted your opinion! @brady888 and @strongmanvinny2 likely have preferences on this topic as well?
I have one filled with extremely fine sand. It was much heavier than I thought (just filled to the top and about killed myself trying to pick it up) and it’s messy to change weights. It’s fine enough to work it’s way thru the mesh of the liner.
Other is filled with road salt. Not as dense from a cubic space perspective. Doesn’t pack as much as sand giving the bag a good bit of give.
1 Like
Good contribution from @brady888
I used cheap construction sand when I filled my bag. Playground sand is a little better, but I was cheap, and playground sand was $5 for 50lbs while my stuff was $2.5 for 50.
2 things to keep in mind
1: Use contractor bags inside the sandbag, and in fact, double bag it with contractor bags. This will protect the sandbag shell from getting wet/muddy and make it so stuff doesn’t leak through the seams. It also makes it so that, if there is a tear, it’s not the end of the world. You can see my bag is all gorilla tapped together and still goes just fine.
2: Don’t trust the weight listed on the bags from the contractors. It might be 50lbs worth of sand, but when the sand gets wet, it gets heavier. I wanted a 200lb sandbag, loaded it with 4 50lb bags of sand, went to pick it up and was just about floored. Broke out the bathroom scale and found out it was 225. Each bag was an extra 5lbs worth of weight.
Hope that helps!
AM WORKOUT
(2)Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
8x561 (straps, touch and go, rest pause)
10x471 (straps, deadstop)
37 second DOH hold of 276
Notes: Went better than expected. I skipped dinner last night and ended up arm-wrestling a co-worker, so I was underfed, lethargic and right elbow was a little pissed off, but this moved smooth. Something I’ve noticed with this training is just how good my low end strength has become. Once I start the initial pull on the axle, everything clicks and I go into auto-pilot.
GHR sit ups w/25lb plate behind head
3x8
1x6
Buffalo Bar Squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
REST PAUSE (15 deep breaths between sets)
7x410
3x410
1x410
8x370
4x370
2x370
8x370
Notes: This was what I had the most doubts with today. Warm-ups were feeling heavy and I was beat. 7 reps on the topset is progress, and I gave those final 8 my all.
General notes: Woke up at 194.0. Skipped my post lift breakfast and had my cheat meal today. Did that 2/3lb burger with sausage and onion rings I’ve written about before. Still a classic.
1 Like
Treadmill Run
Incline: 1.5
Speed: 7.6
Distance: 1.5 miles
Time: 11:51
Notes: This felt awful. Lower back was really beat up from yesterday. Amazing how much harder I have to work just to shave off 9 seconds.
General notes: Woke up at 195.0. Semi-cheat lunch today at Taco Bell, but I exercised more restraint than usual there. Going to sleep in tomorrow since I have the day off. It’s my 1s week for press, so hopefully something amazing comes out of it.
I also used the same kind of sand as @T3hPwnisher FYI!
2 Likes
Always love the bullet points post on your blog! Good information, and good laughs. I about choked on the 5/3/1 point haha.
Thanks dude! Always enjoy writing those, just have to get in the mindset for it. Appreciate the feedback.
PM WORKOUT
Axle Strict Press
5xAxle
5x66
5x136
5x161
3x181
7x201 (+1 rep PR)
6x201 (push press)
9x161
Notes: Got a rep over my previous best. Set fell apart early into it; didn’t hold my breath, felt like I was blacking out, back lost tension, but all this tells me is that, when I dial this in, I’ll be in an even better place.
Back when I was but a young pup, I stumbled on Matt Kroczaelski’s youtube channel and I’ve been chasing this lift since
So close. I realize overhead was never Kroc’s strength, but it’s still pretty cool to be close to even 1 of his lifts.
Grenade Ball Pulldowns 110
1x20
1x18
1x16
2x14
Band pull aparts
5x20
Notes: Performed betrween sets of strict presses.
Axle rows 186
65 reps
Dips
150 reps
Axle curls
1x125
General notes: Woke up at 195.0. Was super fatigued after training. Part of that might be that my deload is here, but I also ended up skipping a lot of meals over the 3 day weekend. I’ll have to monitor.
2 Likes
I feel like he could have done way more if his hands were closer. Pity. Congrats on your OHP tho man. Heavy shit going overhead. Also, you weigh a lot less than him in that vid, so theres that. Good news all around eh!
Thanks man! Yeah, I know I’m definitely lower in weight, and Kroc ended up getting a lotta youtube hate for such a “light” lift for a dude his size, but I figure I’ll tackle it one lift at a time. I still wanna hit the 640x6 deadlift too, haha.
AM WORKOUT
Viking squat
5xBar
5x95
5x135
3x185
1x225
1x275
1x315
3x315
8x225
Notes: This is really a lot more difficult than a traditional front squat. It’s nice, because the upperbody isn’t the limiting factor, and it’s really hammering the legs, but with the bar further out in front it requires some serious bracing. The triple was a solid effort. I might stick with this again next week and see what I can do.
Reverse hyper 360
4x12
Standing an wheel
4x8
Neck harness 45
3x25
Notes: Performed between sets of Viking squats.
SSB Squats 245+chains
1x17
Notes: It’s crazy how fast the wind gets out of my sails on this. The first 10 reps feel easy, then alluva sudden I can’t breathe. Just keep grinding away rep PRs.
General Notes: Woke up at 195.6 this morning. Nothing really bugging me, just some general soreness.