Road to Strongman

Training Powerlifting
194

[quote]Hawksmoor wrote:
I did alot of stuff today including cleans from the floor for the first time. I did like 8 or 9 sets of 3 with 135 and it was really fun. My upper back feels like two band aids were ripped off my traps.

Did some deadlifts.
Hit 205 on Decline. It felt good.
Then I ate alot.

I love being in the gym on my days off. I’m not rushed and I love walking out feeling exhausted.

I pulled 325 on deadlifts. Lower back and erectors did alot of the work but I got it up.

Weight 188 lbs…Up 8lbs and climbing.

-Hawk [/quote]

Nice work bro keep it up eat rest recover,

Phill

195

[quote]Hawksmoor wrote:
I did alot of stuff today including cleans from the floor for the first time. I did like 8 or 9 sets of 3 with 135 and it was really fun. My upper back feels like two band aids were ripped off my traps.

Did some deadlifts.
Hit 205 on Decline. It felt good.
Then I ate alot.

I love being in the gym on my days off. I’m not rushed and I love walking out feeling exhausted.

I pulled 325 on deadlifts. Lower back and erectors did alot of the work but I got it up.

Weight 188 lbs…Up 8lbs and climbing.

-Hawk [/quote]

good job uping the DL # cleans are a real pain wait tell you do them with a thick bar axle, WAY harder!

and what Phil said eat,rest,recover,train
it is the key

196

Monday 1/15/07

Front squats
95x8
140x5
185x5
205x3
205x5

I think I finally figured out how to do front squats with an olympic grip just got to have the bar resting on your fingertips.
Still getting comfortable with it or else I would have done more weight
I am aiming for 230x5 next week.

Goodmornings
95x6
140x6
140x6
140x6

Pullovers 3x10 45lb plate

197

[quote]Hawksmoor wrote:
I did alot of stuff today including cleans from the floor for the first time. I did like 8 or 9 sets of 3 with 135 and it was really fun. My upper back feels like two band aids were ripped off my traps.

Did some deadlifts.
Hit 205 on Decline. It felt good.
Then I ate alot.

I love being in the gym on my days off. I’m not rushed and I love walking out feeling exhausted.

I pulled 325 on deadlifts. Lower back and erectors did alot of the work but I got it up.

Weight 188 lbs…Up 8lbs and climbing.

-Hawk [/quote]

Very nice, 8lbs, good job. Keep eating bud.

My weekend was poor overall.

1/13 oly work

cleans-was at 250 at I had one come down wrong on my left thumb. Wasn’t feeling the cleans, so I switched to snatch.

My 3 set I got 220, which I’m missed on several times before. Hopefully I can soon hit at least my bodyweight.

1/14 ME lower/events

deadlift medly: Olympic bar, and axel at 14"

I have to do 600 and 600 in my next comp. On my 3rd warmup set I pulled 500 and 500 easy. I moved to 600 and the olympic bar didn’t move. I pulled so hard that I nearly passed out. Moved down to 575 and same thing. My form is going to shit on heavy weight. My first movement is locking my legs and rounding my back. I moved down to 315 and pulled more reps and sets than I should have.

Power runner machine: we couldn’t do any sled work, as there was a foot of snow outside and too many people in the gym. We just did 3 sets of 30 seconds on this thing to build up some endurance.

Reverse Hyper: 4 sets of 10 reps, 2 plates per side

some other hammi work, and abs. Was a shitty day overall. My partner is still recovering from wisdom teeth surgery, and we had crap music. I’m using poor excuses for my poor workout…

198

Weeeeeellll I just applied for college…85 bucks later (to apply) and I am not garunteed to get in lol. Why did I mention this ? My question is this: does anybody know any strongman/powerlifting groups in the Humber College (Etobicoke, Ontario, Canada) or Sheridan College (Oakville, Ontario) areas ?

I also think I strained something in my elbow :). I love this stuff lol. When I used to wrestle and play football, I wasn’t half as beat-up. God bless Strongman !

199

Thought I’d share the results from Saturday’s strongman training.

Farmer’s Walk - thick handle
w/u
182 x 75 ft
182 x 75 ft
202 x 75 ft
242 x 75 ft
242 x 75 ft
222 x 75 ft

Tire Flips
700# Tire flipped once per minute for 15 minutes

Log Clean & Jerk/Push Press - 8" Log
140 x 2
140 x 2
150 x 1
160 x 1
160 x 1
160 x 1
160 x 1
160 x 1
160 x 1

200

[quote]t3h_Squirr3l wrote:
Weeeeeellll I just applied for college…85 bucks later (to apply) and I am not garunteed to get in lol. Why did I mention this ? My question is this: does anybody know any strongman/powerlifting groups in the Humber College (Etobicoke, Ontario, Canada) or Sheridan College (Oakville, Ontario) areas ?

I also think I strained something in my elbow :). I love this stuff lol. When I used to wrestle and play football, I wasn’t half as beat-up. God bless Strongman ! [/quote]

You oughta ask one of the guys over at Ontario Strongman.

201

[quote]t3h_Squirr3l wrote:

I also think I strained something in my elbow :). I love this stuff lol. When I used to wrestle and play football, I wasn’t half as beat-up. God bless Strongman ! [/quote]

No doubt, I finish training and I feel completely broken. I have scrapes, cuts, bruises, pine-tar everywhere… and a huge smile on my face. Strongman rules.

202

[quote]danger-kelly wrote:
t3h_Squirr3l wrote:

I also think I strained something in my elbow :). I love this stuff lol. When I used to wrestle and play football, I wasn’t half as beat-up. God bless Strongman !

No doubt, I finish training and I feel completely broken. I have scrapes, cuts, bruises, pine-tar everywhere… and a huge smile on my face. Strongman rules.

[/quote]

yup, my calfs are all bruised from powerstairs !

203

[quote]danger-kelly wrote:

No doubt, I finish training and I feel completely broken. I have scrapes, cuts, bruises, pine-tar everywhere… and a huge smile on my face. Strongman rules.

[/quote]

Well Put bro. I am a bruise but lovin it.

Phill

204

Olympic lifting day

-Pulley Crunches 2x12x50
-Power Cleans: barx3, 95x3, 115x3, 135x2, 145x2, 155x1, 165x0, 165x1, 175x1, 2x0x185, 4x1x145
-DB Snatches(per hand): 20x3, 30x3, 40x3, 50x2, 55x1, 60x1, 5x1x45lbs
-3x thru circut: Pullups 3,3,2 (various grips), heavy pulley crunches 15repsx70lbs, side bends w/60lb DB

205

[quote]t3h_Squirr3l wrote:
Olympic lifting day

-Pulley Crunches 2x12x50
-Power Cleans: barx3, 95x3, 115x3, 135x2, 145x2, 155x1, 165x0, 165x1, 175x1, 2x0x185, 4x1x145
-DB Snatches(per hand): 20x3, 30x3, 40x3, 50x2, 55x1, 60x1, 5x1x45lbs
-3x thru circut: Pullups 3,3,2 (various grips), heavy pulley crunches 15repsx70lbs, side bends w/60lb DB [/quote]

thats pretty good on the 175 power clean!

I cant powerclean more than I can push press, interesting

206

Overhead day 1/17/07

Military Press

95x10
105x8
115x5

Push press

115x10
125x8
135x5
155x3
165x1
175x1
185x0 It was close though Pretty happy about this I fell like I can do 185-195 next week if I do push press before Military presses

I didn’t do any lockout work today like I planed

midway through my workout I noticed a cop car down the street from me (I workout at my house) and more kept coming, and than firetrucks, I still don’t know wtf was going on I thought I heard gunshots earlier in my workout but I live in the country so that is nothing unheard of.

I kept working out for awhile but it got distracting and I thought it might be a little disrespectufl to be playing Pantera and lifting weights during this.

207

Conditioning

-12 to 1 reps (78) thru Bear Complex

A little light conditioning work today. 30 seconds between each set.

I think I can clean more than I can press due to having pretty long arms. Also, in the past due to wraslin, I really neglected overhead work.

208

I just hit 245 on ass to grass squat. Best squat I have ever done and my hamstrings and glutes actually did more work than my quads. Awesome.

Lot of stuff going on. I actually did some strongman training at work today, I pushed a Mazda Protege off a highway, awesome full body workout.

-Hawk

209

[quote]Hawksmoor wrote:
I just hit 245 on ass to grass squat. Best squat I have ever done and my hamstrings and glutes actually did more work than my quads. Awesome.

Lot of stuff going on. I actually did some strongman training at work today, I pushed a Mazda Protege off a highway, awesome full body workout.

-Hawk[/quote]

Nice job on the ATG!

210

Bodybuilding Day

-60lb DB Flat Bench supersetted w/ hammer rows with 80lbs per side…15 minutes
-155lb high-bar squats supersetted w/65lb DB stiff-leg deads…15ish minutes
-a couple sets of cheat curls and triceps rope pulldowns to look good on the beach

211

Ghetto-ass Strongman events day

-90lb carries, zercher style, 1x88feet, 2x66feet, 1x44 feet
-90lb Duck walk 4x22feet

Work yet again later today. Otherwise I’d be outside and have done Farmer’s Walks. Next weekend, though, I have off so I am going outside to train for sure. Today I didn’t do any overhead pressing because my right elbow felt weird yesterday on the benching and rope pulldowns.

Man, I really need to find a gym or training group. I hope Ontario Strongman pulls through because I don’t have anywhere to put a log, big f**king rock, stones etc right now. I’d buy or make them if I did have the space. I live in a bloody apartment complex :(.

I know I have to make due with what little I have but damnit, I envy you guys with a good gym with all the implements. Or especially those of you with home gyms.

212

[quote]t3h_Squirr3l wrote:
Ghetto-ass Strongman events day

-90lb carries, zercher style, 1x88feet, 2x66feet, 1x44 feet
-90lb Duck walk 4x22feet

Work yet again later today. Otherwise I’d be outside and have done Farmer’s Walks. Next weekend, though, I have off so I am going outside to train for sure. Today I didn’t do any overhead pressing because my right elbow felt weird yesterday on the benching and rope pulldowns.

Man, I really need to find a gym or training group. I hope Ontario Strongman pulls through because I don’t have anywhere to put a log, big f**king rock, stones etc right now. I’d buy or make them if I did have the space. I live in a bloody apartment complex :(.

I know I have to make due with what little I have but damnit, I envy you guys with a good gym with all the implements. Or especially those of you with home gyms. [/quote]

I made a set of sandbags (120#) for when I can’t get to the gym or the strongman training space. I used the long, thin, tube sand and duct taped 2 together to make 120#. I suppose I could tape a third one onto it, b/c it will eventually get to be light.

213

ME Upper Jan 21/07

-Clean and Press: barx3, 65x3, 95x3, 105x3, 115x2, 125x2, 135x1, 145x1, 150x1, 3x1x135
-Close-grip Bench: 135x5, 140x5, 3x5x145
-DB Seated Millitaries: 40x5, 45x5, 50x5, 2x5x55
-3 sets of core work
-2 sets of Face Pulls

Back to a more Westside-ish split. I couldn’t stay away from the Dark Side for long :).