5/19/17
Didn’t want to go too crazy today as I have a strongman workshop tomorrow and wanted to be as fresh as possible. Rather than take the day off decided to hot some deadlifts but not go too crazy with other movements.
Here is what I did.
Warm up consisted of some foam rolling, stretching, kettle bell swings, inverted rows, and Romanian deadlifts with the bar before impinging into deadlifts.
Deadlift
Warm-up
135lbs x 5
185lbs x 5
225lbs x 5
265lbs x 3
Work sets
290lbs x 5
335lbs x 5
380lbs x 5
Front squats with 135lbs / sit ups superset: 10x3
Treadmill: 20 minutes- 3.5 mph @ 15% incline
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Saturday instead of my normal strongman training I attended a workshop hosted by the promoter of my July 8th competition where coaches game some tips and we were able to use the implements for the competition. After this weekend my nervousness has turned to excitement. Still sucking at the circus dumbbell bit if I can improve that I’m going to do just fine. Below are a few clips of some of the workshop.
Car deadlift for 7 reps. It actually felt pretty light. Had a lot more in me but didn’t want to tire myself out as I didn’t know what was in-store for me.
Quick clip of my 35lb keg toss. Able to get it over a 15ft marker. Competition. Night is 14 inches.
275lb stone, heaviest I’ve done to date. Competition is for reps.
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5/22/17
Bench
45lbs x 5
95lbs x 5
125lbs x 5
155lbs x 3
175lbs x 3
200lbs x 3
225lbs x 2
Upset i didn’t get 3 on the 225lbs. I’ve gotten it before but that was with a spotter. I definitely am more confident with a spotter today I had none so at the first sign of struggle on rep 3 I bailed and dropped the weight onto the lower arms of the bench.
Bench press/dumbbell rows superset
150lbs bench - 10x4, 5x1
55lb dumbbell - 10x5
Lat pull down/face pulls superset
100lbs/50lbs - 10x5
Single arm triceps extension
25lbs - 10x2, 7x1
Treadmill: 10 minutes 3.5mph @ 15% incline
5/23/17
Squats:
Warm-up
46lbs x 5
95lbs x 5
135lbs x 5
165lbs x 5
200lbs x 3
Work sets
235lbs x 3
275lbs x 3
300lbs x 3
200lbs - 10x4
Back raises / ab wheel: 10x4
5/25/17
OHP
Warm-up
45lbs x 5
95lbs x 5
105lbs x 5
135lbs x 3
Work sets
150lbs x 3
170lbs x 3
195lbs x 3
Strict press
125lbs - 10x1, 5x4
Lat pulldown/face pulls
100lbs/50lbs x 10
120lbs/50lbs - 10x4
Barbell curls/triceps push downs
45lbs/110lbs - 10x5
Treadmill: 20 minutes- 3.5 mph @ 13% incline
12/27/17
No strongman this weekend due to wedding and holiday hours but still able yo get some good work in.
Deadlift
Warm-up
135lbs x 5
185lbs x 5
225lbs x 5
265lbs x 3
Work sets
315lbs x 3
355lbs x 4
405lbs x 3
Barbell rows: 45lbs x 10, 135lbs - 10x3
Front squats / sit ups: 10x5
Treadmill: 20 minutes- 3.5 mph @ 15% incline
5/29/17
Bench
Warm-up
45lbs x 5
100lbs x 5
125lbs x 5
150lbs x 3
Work sets
185lbs x 5
210lbs x 3
235lbs x 2
Bench/dumbbell rows superset
150lb bench: 4x10, 1x6
55lb DB: 5x10
Lat pull down/ face pulls:
120lbs/60lbs - 5x10
Cable curls/tricep push downs
60lbs/120lbs - 5x10
Treadmill: 20 minutes: 3.5 mph @ 15% incline
5/30/17
Squat:
Warm-up
45lbs x 5
135lbs x 5
165lbs x 5
200lbs x 3
Work sets
250lbs x 5
285lbs x 3
320lbs x 3
Squats: 200lbs - 4x10
Backraise/ab wheel: 4x10
Treadmill: 20 minutes 3.5 mph @ 15% incline
6/1/17
Starting to struggle with the push press. Was expecting to hit 205lbs today but couldn’t get past 185lbs. My front rack position is terrible leaving all the weight to put pressure on wrists. Thinking I may focus on the strict press and work on my flexibility and front rack position. If my strict press increases my push should as well.
Here’s whayt I did today:
OHP
Warm-up:
45lbs x 5
95lbs x 5
110lbs x 5
135lbs x 3
Work sets:
160lbs x 6
185lbs x 1
This is where I stalled today. Was supposed to get 185×3 and 205x1+.
Strict Press:
45lbs x 5
95lbs x 5
135lbs - 5x3
Lat pulldown/face pulls:
100lbs/60lbs- 1x10
120lbs/60lbs- 4x10
Barbell curls/triceps extension
45lbs/120lbs - 1x10, 2x8
Rope cable curls/triceps push downs
60lb curl - 3x10
120lb push down - 10 reps, 9 reps, 8 reps
Treadmill: 20 minutes: 3.5 mph @ 18% incline
6/2/17
Well failure seems to continue to find me these days. When I pulled 385lbs I knew I wasn’t going to hit my final set. Felt like it took me an eternity to pull 380lbs this time. After my main sets I decided to change things up. Switched up my assistance work to help with some of my weak points.
Here’s what I did.
Deadlift:
Warm up
135lbs x 5
185lbs x 5
225lbs x 5
275lbs x 3
Work sets
335lbs x 5
385lbs x 3
Here is where I knew it wasn’t going to be good. Attempted 425lbsx twice but failed each time.
135lbs Barbell row / sit up - 5x10
Glute bridges 135lbs - 3x10
Rack pulls:
225lbs - 2x5
315lbs x 3
405lbs - 3x3
Really wanted to focus on keeping my back flat and everything tight as I pulled.
Treadmill: 20 minutes 3.5 mph @ 18% incline
6/5/17
Bench
Warm up
45lbs x 5
95lbs x 5
125lbs x 5
150lbs x 3
Work sets:
165lbs x 5
190lbs x 5
215lbs x 2
Close grip bench/ barbell row
45lbs x 5
95lbs x 5
135lbs - 4x10
Lat pulldown 110lbs - 4x10
Triceps push downs 80lbs - 2x15, 2x12
Treadmill: 20 minutes- 3.5 mph @ 18% incline
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I hope you are right. For me personally it doesn’t work that way. My push press doesn’t really improve my strict press and vice versa. It ist too different of an exercise. For me something Like a slingshot or swiss bar or close grip bench press actually helps more.
Its a theory lol. One thing I do realize is my triceps are not strong. To rectify this I will be adding some more tricep work. Close grip bench will be at the top of that list along with dips.
Wow. I didn’t realize it has been a month since my last post. Time seemed to just get away from me although my training hasn’t stopped. My first competition is in the books and i can honestly say I am hooked. I altered my training the last few weeks focussing more on lifts that will help me in the events eliminating the bench in place of strictly close grip bench to build my triceps in hopes of hopes of finally pressing that dumbbell and replacing squats with front squats etc.
Just wanted to thank everyone who gave me some advice along the way. I will be ending this thread and adding a new one now that I have some clearly defined goals moving forward. Before I end it though here are some videos from Saturdays competition.
This was my worst lift going into this competition. As you all know I have been struggling with the dumbbell for months. Never pressing the competition weight in training and not even focussing on the keg press as I didn’t think I would get the chance.
On Saturday I was able to complete 4 reps in this event which was good enough for 3rd place.
https://www.instagram.com/p/BWWQkRllLmx/
Event 2 was the car deadlift and 21 reps was good enough for 3rd in this event.
https://www.instagram.com/p/BWWUWPblrIb/
Event 3 was the keg toss over a 14ft bar and even though I only worked it once I was able to get 5 out of 6 which was good enough for a 2nd place tie.
https://www.instagram.com/p/BWWUwBcFdAO/
Event 4 was a carry medley. 125lb crank shaft in each hand, 180lb fire hydrant and a 200lb Chevy engine block carried for 75ft. This was a bit of a disappointment. Expected to do better but dropped the crank shafts 3ft from the lone which threw my plan off. Finished 6th in this event.
https://www.instagram.com/p/BWWVz9uFVLh/
Event 5 was stones over a bar. Had the option of 2 stones. 275lbs or 225lbs. I went with the heavier option and was able to get 5 reps which won the event.
https://www.instagram.com/p/BWWWmNtFg_N/
Overall I placed 3rd in my class. Half point out of first and 5.5pts out of first. That carry medley killed me, bit still very happy with how I did my first time out.
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Great work man!
You looked athletic and explosive, especially with the DB and keg. Those crank shafts looked hard.
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thanks. I surprised myself lol. This weekend made me realize I am stronger than I thought. The crank shafts weren’t heavy just hard to grip. I had a plan. But changed my grip and wound up losing it 20ft in. I’m honestly surprised I didn’t drop them sooner.
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