Serious log. Does justice to the name.
@brady888 yeah, the depth was what I was trying to get at when I said shallow. Not as much to try to hug compared to what is seen in competition. And the welds on all Titan things seem to be pretty awful, haha. Probably worth getting cleaned up. Good to know though. Canāt beat the price.
@darkcop Appreciate you following along dude! Trying my best to live up to it.
Hey man, if you havenāt seen it yet, there is a new 5/3/1 for strongman article over at elitefts. Nothing particularly earth-shattering, but itās an interesting way he (Aaron Moody) adapted 5/3/1 to strongman training that differs quite a bit from Karnesā version. You may dig it too @Koestrizer
Looks like itād be fun to run for a few cycles.
2 Likes
So, does that make you immune to being called a āHuckleberryā, or extra sensitive to it?
Hey man, thanks for the heads up. I saw it yesterday. Looks really solid!
The only thing I am not sure about is the amount of barbell cleans. Not sure if it is that beneficial since most people on here seem to agree that it doesnāt transfer over that well.
@TX_iron Appreciate the heads up. Iāve seen it making the rounds, but havenāt sat down to fully digest it yet. Good to see more strongman training coming out though.
@punnyguy Normally, when Iām around Val Kilmer, my face gets all red and I have trouble breathing anyway. Up until now, I thought it was just because I was a big fan of āReal Geniusā, but now I wonder.
@Koestrizer I have similar feelings on the matter. Only thoughts are that some time on the cleans could help drill triple extension, which is definitely a skill I am lacking.
AM WORKOUT
Axle bench
5xAxle
5x136
5x186
5x226
5x241
5x276
8x311
16x241
Lat pulldown 150
5x10
Viking squats 145
5x10
Band pull aparts
4x20
Various raises
4 sets
Kroc rows 105
1x20
Notes: Another solid bench day. Strength under fatigue is shining through. Also, reversed my decision on the Viking squats; Iām adding weight. Yesterday, my knee was essentially completely pain free for the first time in months, so I figure now is not the time to change protocol. If nothing else, I might get some big strong legs from all the squatting.
Woke up at 194.4. Got an office Holiday party tonight that Iāll be making my cheat meal.
4 Likes
I just read it and have some questions.
Would it be wise to cut squats out completely for your prep? Kind of confused about that. Also, why is there so much emphasis on the clean? I know itās a great movement, but how many times do you have to clean something really heavy that isnāt an odd object and is a barbell? Especially since most people do not know how to clean properly as it is. And a 5x10 with cleans? That just seems overkill and would serve no purpose other than saying youāre doing a 5x10 with cleans. It just seems odd to me to not do an incline or some sort of benching because average people arenāt going to get a heavy enough stimulus from solely overhead pressing.
Depending on the contest, squats tend to become pretty low emphasized for me. I know a good amount of strongman who donāt squat. Juice isnāt worth the squeeze compared to other leg intensive event work.
Ah, see I had no clue. Makes sense though since literally every event has you using your legs some way.
Punisher nailed it on the squats. Among one of the reasons I personally prefer front squats it a lot of loading work (stones, sand bags, tires) is very low back intensive. A lot of strongman programs drop back squatting too when the yoke walk is added due to the spinal loading from the heavy weight on your back.
I was wondering about the cleans myselfā¦ Iām not really sure why they are such a huge focus (not saying I think itās wrong, I just donāt fully understand). Since he talked about doing them from the hang, potentially itās for added upper back volume?
I think thereās room for it in there with the assistance work. The ātricepsā could probably be a close grip bench or incline, & there is space for horizontal pressing work on day 1 for a horizontal pressing variation.
1 Like
LOL! I confess Iāve never seen Real Genius, even though I am supposedly the old guy hereā¦
I will definitely try to give Real Genius a look. However, I was thinking of fat, bloated Val back in his Tombstone days, LMAO.
Homage goes without saying to Mark Twain of course.
Fat and Bloated?
Kilmer/Holiday was in HIS PRIME!
1 Like
Yes, he was. Poorly written sentence -4 years of Godly Ivy League edumacation down the Youtubesā¦
Redux: I was thinking of (current) fat and bloated Val, back in his (prime cut (too gay?)) Tombstone days.
edit: sorry for hijack, back to Punisher of Weights log!
@punnyguy No sweat man. I got the Tombstone reference, but wanted to go even older school. Real Genius is a classic flick. One of my favorite movies.
PM WORKOUT
Axle deadlift (deadstop)
5x136
5x226
1x276
5x366
5x421
5x476
5x10x366
Standing ab wheel
4x8
Dips
5x25
Band pull aparts
8x20
Notes: Christmas party ran late, so I allowed myself a chance to sleep in and get in a PM workout. This went much better than the past 2 cycles; felt like I was going to die after the 4th set rather than the 3rd.
No weigh in this morning. Iām chomping at the bit to start hitting some more strongman stuff.
3 Likes
PM WORKOUT/STRONGMAN SUNDAY
Yoke 50ā
4xYoke
4x324
2x525
2x625
EMOM for 10 minutes
-Stone of steel over bar (peg 20, loaded with 60lbs) and remainder of minute on airdyne
Notes: The yoke isnāt feeling any lighter, but Iām feeling better with it. 525 felt impossible and then moved faster than last week, and then 625 felt even more impossible and was essentially a controlled stagger down the block, but I never dropped the yoke, which was my goal.
Had a big technique breakthrough on the stone that I realize the rest of the world already knew; when itās lapped, right before going over the bar, dip your torso below the stone so that itās resting on the top of your chest. This gets you much more clearance for moving the stone and requires far less lean back. Better position for triple extension too.
Never did a strongman events day before. Was pretty enjoyable. Very time consuming though.
Woke up at 197.4. Holding a good amount of sodium, but still think some weight is sticking.
7 Likes
AM WORKOUT
Log viper once and press away
5xLog
5x150
5x170
5x195
5x10x150
NG chins w/55lbs
5x9
Low rows 150
5x10
Band pull aparts
5x20
Reverse hyper 180
1x50
Full ROM plate raises 7.5kg
1x75
Notes: This was a great day of pressing. My back was absolutely fried from deads on Sat and yoke and stone on Sunday, but was still able to move well. Did even better than last cycle; no leg drive needed. Supersetted the heavy work with the chins and the rep work with the rows. Forgot the Viking squats; will get them in later this week.
Woke up at 195.4.
1 Like
AM WORKOUT
Buffalo Bar Squat
5xBar
5x100
5x140
3x190
1x230
5x280
5x320
5x360
5x10x280
GHR sit-ups w/10lb plate behind head
4x8
NG chins
2x15
1x20
Pull aparts
8x20
Neck harness 45
4 sets
Dips
1x50
Notes: Third cycle of BBB during SVR II, and itās been the best one. I think this program has really done my recovery between sets a solid, because I used to feel like puking by set 3. Left shoulder was feeling a little buggy, so I cut the chins short. Elbows are tender, most likely from weighted dips. Gotta monitor that.
Woke up at 195.4.
4 Likes
I feel like puking just reading that.
1 Like
I have asked the author on Elitefts about the heavy emphasis on cleans, so now you can read his answer underneath the article.