[quote]t3h_Squirr3l wrote:
Phil, that’s brilliant. Thanks for the link.[/quote]
No Prob Bro. Just adjust it a bit to fit you as you see how you react like all else.
Phill
[quote]Phill wrote:
KO421 wrote:
I do front squats and good mornings on monday, I am not doing a westside template. I’ve never done one and not to sure hot to structure it but I’ve been looking into it.
well I love the idea behind west side and how you can bend twist it etc. its more principles then anything im the first to admit waht I do is VERY bastardized but most ppls are. That said its not the only way to train by far Just ive learned a ton and gained a ton from it.
I find it dosn’t work to well for me to go ME on the backsquat and deadlift in the same week and I need to focus on my deadlift as much as I can right now for my comp in April so I’ve been doing front squats.
HELL NO well for years I could do both but that was time I dont consdier as real training not like now looking back as I got more intense and loads got higer its ONE all out low body day and Im frugged pretty much. So I agree no DL and squat ME in same week But dont agree with not back squatting or DLing heavy every week I think a form of DL a week as ACC or speed etc but man even weekly DLing FOR ME it takes a toll also man the back suat it will brinjg that DL up box squating etc, I ave seen no strongman that trains that doesnt have the back sqaut as a main stay.
you might think a rotation like Front squat, DL, back ,sqaut a three week rotation?? Just my opinion.
For instance me was three weeks no DLing and I have a machine DL like a trap bar rack pull from knees in my frist comp 6 weeks away so did it as a second ME im doing FULL DL with the same load 500lbs figure I get good at that full pull Ill smoke the half pull. any way three weeks no DLing did box squats, and front squats gm’s etc and well raised my reps to 500 x 9 attcking the lift by going around it these lifts uce much the same muscles but you can stay fresher by not over working one particular move DL highest of those it just taxing as hell.
I only have a chance to do events once a week I will probaly be ordering a set of farmers withen the next two weeks though
I hear you Im in a postion thats good and gettiung better with getting my own implements and place to store and use them though I need a lot more farmers baing one.
hell above all bro just keep working damn hard.
[/quote]
Right on Phil great advice as always. I think I will give that a try, it is pretty much what I was doing anyways I’ll probaly throw some backsquats in in a week or two. I’ve never done boxsquats could I just do these down onto a bench or something?
That is exactly the kind of DL I will have to do side handle car deadlift I am guessing it will be somewhere around 500lbs and from the research I have done the handles are ussaly about 16" off the ground where a bar with 45’s is about 8" off the ground. Of course the lowest my rack goes is 20" I think I might try standing on a platform or something to get it close to 16" one week just to see how it feels. A trap bar would be nice.
I also seem to have gotten a nasty stomach virus so no event training this week! I bet I lose about 5lbs or more, sucks.
[quote]KO421 wrote:
Right on Phil great advice as always. I think I will give that a try, it is pretty much what I was doing anyways I’ll probaly throw some backsquats in in a week or two. I’ve never done boxsquats could I just do these down onto a bench or something?[/quote]
Yhea you can use a banch more than likely that will bhe a HIGH box squat but its all good ive seen ppl stack those cardio steps as well.
They really transfer to the DL due to pausing on the box you start froma dead stop no stretch reflex. Stat low on the load.
Heal up and Eat bro keep hydrated
Phill
Strongman events day Feb 3/07
-Atlas stones: 2x3 extensions with 200lb stone and a load…1 load and one extension with 220 stone…then four extensions with the 200 again
-Log Clean and press: 100lbsx8 and x5, 120x1, 130x1, 150x1 (after a couple misses sans spotter assist on lockout) and a clean with 160.
-3 assisted tire flips w/ 800 lbs tire
Well, thanks to using a little tacky, I was able to lift the 220 stone with ease. I am also missing some hair on my arms. The log clean and press happened on my third attempt. Wasn’t getting the clean high enough on the chest.
Damn, but those tire flips were hard. My technqiue needs a lot of work. Getting it up to the lap is not what’s hard for me, it’s getting myself under it to wedge it for the flip. Oh well, I’ll keep working on it.
The stone extenstions were proper this time and that clean and press was without spotter assistence so I am making some progress. It felt great to lap and load the 220 stone. The tacky made a HUGE difference.
[quote]t3h_Squirr3l wrote:
Strongman events day Feb 3/07
-Atlas stones: 2x3 extensions with 200lb stone and a load…1 load and one extension with 220 stone…then four extensions with the 200 again
-Log Clean and press: 100lbsx8 and x5, 120x1, 130x1, 150x1 (after a couple misses sans spotter assist on lockout) and a clean with 160.
-3 assisted tire flips w/ 800 lbs tire
Well, thanks to using a little tacky, I was able to lift the 220 stone with ease. I am also missing some hair on my arms. The log clean and press happened on my third attempt. Wasn’t getting the clean high enough on the chest.
Damn, but those tire flips were hard. My technqiue needs a lot of work. Getting it up to the lap is not what’s hard for me, it’s getting myself under it to wedge it for the flip. Oh well, I’ll keep working on it.
The stone extenstions were proper this time and that clean and press was without spotter assistence so I am making some progress. It felt great to lap and load the 220 stone. The tacky made a HUGE difference. [/quote]
NICE!!!
what size log are you all using??
OH and for sure the tire is a LOT technique once you get that itll be much easier like many of the implements youll stop wasting energy on un needed movement. I need to get my tires ASAP and get using them again
Keep it up great progress
Phill
[quote]t3h_Squirr3l wrote:
Strongman events day Feb 3/07
-Atlas stones: 2x3 extensions with 200lb stone and a load…1 load and one extension with 220 stone…then four extensions with the 200 again
-Log Clean and press: 100lbsx8 and x5, 120x1, 130x1, 150x1 (after a couple misses sans spotter assist on lockout) and a clean with 160.
-3 assisted tire flips w/ 800 lbs tire
Well, thanks to using a little tacky, I was able to lift the 220 stone with ease. I am also missing some hair on my arms. The log clean and press happened on my third attempt. Wasn’t getting the clean high enough on the chest.
Damn, but those tire flips were hard. My technqiue needs a lot of work. Getting it up to the lap is not what’s hard for me, it’s getting myself under it to wedge it for the flip. Oh well, I’ll keep working on it.
The stone extenstions were proper this time and that clean and press was without spotter assistence so I am making some progress. It felt great to lap and load the 220 stone. The tacky made a HUGE difference. [/quote]
Good job, Have you ever done tire flips before? 800 is pretty damn big to start off with!
No, never done the tire flip before. It was the only tire the group had. Well, apparently there was a 500 lber but the guy who lent it is being an asshat and demanded it back some time ago. Ever since, no one uses it. Keep in mind I had me a spotter on those flips lol.
I am roughly guessing the log diameter is ten inches based on it being easy to clean but sort-of hard to lockout overhead.
ME Upper/DE Lower Feb 4/07
-Power Clean: worked up to 175…attempted 185 and 180 but missed :S. Finished off with three singles of 155lbs
-10x2x135lbs Oly squats DE style
-3x5 Incline DB Bench (was gonna do five sets, but I said ‘screw it’)
-5 sets of Neutral-grip DB OH press
-2 sets face pulls and 2 sets laying crucifix laterals
-4 sets of core work
Really focused on popping out of the hole with those squats. The plates rattled at the top which tells me I was going fast. I also kind of popped up onto the balls of my feet for a split-second.
I got 185 above my belt (yes, finally got one) but couldn’t drop under the catch. Probably, I should have done ME Lower today, but I wasn’t feeling up to it. Either that or I should’ve done power snatches like I was thinking about doing.
Next workout should be on wednesday or so. It will have to be a really fast morning jaunt. I will probably just hit ME Low/DE upper, grip and a couple sets of good mornings or something. Calves can wait for accessory day. I have to be at work for 1pm.
[quote]t3h_Squirr3l wrote:
I am roughly guessing the log diameter is ten inches based on it being easy to clean but sort-of hard to lockout overhead.[/quote]
HMMM?? generally the larger log (12 inch) is easier to clean and harder to press. but hell no matter your doing it keep it up.
Phill
[quote]KO421 wrote:
Good job, Have you ever done tire flips before? 800 is pretty damn big to start off with![/quote]
+1 on that. Tire flips are like comedy: it’s all about the timing. Did the tire have fairly knobby grips? Was it indoors?
It had plenty of grip and it was indoors.
ME Lower/DE Upper Feb 6/07:
-Rack pulls from knees: 11 sets, worked up to 385 for 1 (pr)
-8x3x95 Push press (DE)
-3 sets narrow-stance oly squats: 135x8, 145x7, 155x5
-3 sets of grip work
Those rack pulls were fun ! I made some interesting noises when I was pulling 385. I think I can do 405 or more next time I rack pull.
[quote]t3h_Squirr3l wrote:
ME Lower/DE Upper Feb 6/07:
-Rack pulls from knees: 11 sets, worked up to 385 for 1 (pr)
-8x3x95 Push press (DE)
-3 sets narrow-stance oly squats: 135x8, 145x7, 155x5
-3 sets of grip work
Those rack pulls were fun ! I made some interesting noises when I was pulling 385. I think I can do 405 or more next time I rack pull.[/quote]
Nice work on that PR keep it up.
Phill
2/07/07
Had to take a break from training Stomach flu sucks!! It’s still lingering a little…
I made an axle out of 2" round tubing it is hollow but should hold up, I than bolted on some Collars to the inside.
Cleans and Press with axle
wow I forgot how hard everything is with a thick axle. Plus this one is smooth brand new metal! NO GRIP.
I am only 5’7 and have small hands so my hands don’t even close around it.
continental cleans and press
100x12
150x6
170x3
190x0
I just about got that 190 cleaned but strained my left wrist on the transiston. Nothing major though, I’ve always had weak wrists and the thick bar dosn’t help with that. Should I use straps or would that hinder my wrists from getting stronger?
I tried to do some dumbell presses after this but my wrist was really preventing me from holding anything remotaly taxing and I wasn’t felling to good at this point so i stoped.
it sucks I havnt been able to get a real workout in, in almost a week but I felt good I atleast did something.
We finally got our platform. We had to go pick it up, break it down, transport it, and then set it back up in our gym, but we have it! Looks like a nice one too, a bunch of guys are excited to get it and start working more on the olympic lifts.
We also got our first keg filled with concrete yesterday. A guy who works out at the gym does tons of concrete work and offered to fill it for free, so that was cool. It weighs 320lbs, it’s going to take some getting used too.
We also got the 3 stones to the gym, 280, 280 and 300. Now we can start working those on a regular basis.
Bad news is my left elbow has flared up really bad over the past 2 weeks. I’m going to my ART guy on friday, hopefully he can help. Right now I am 3 weeks away from the monsters at the mall and cannot train upper body,
eeeekk! I’m excited for that show as there are 30 guys in my weight class!
Hope training is going good for you guys, I am going to attempt to do events on saturday, so we’ll see how that goes. Stay strong
Monopoly
Don’t use straps. Get some decent wraps for your wrist when you get up to heavier weights on all your presses. You can get em pretty cheap on ebay, or a new pair is about 35 bucks. Nice job on the 170x3, you should be able to get the 190 easy!
Monopoly
[quote]KO421 wrote:
2/07/07
Had to take a break from training Stomach flu sucks!! It’s still lingering a little…
I made an axle out of 2" round tubing it is hollow but should hold up, I than bolted on some Collars to the inside.
Cleans and Press with axle
wow I forgot how hard everything is with a thick axle. Plus this one is smooth brand new metal! NO GRIP.
I am only 5’7 and have small hands so my hands don’t even close around it.
continental cleans and press
100x12
150x6
170x3
190x0
I just about got that 190 cleaned but strained my left wrist on the transiston. Nothing major though, I’ve always had weak wrists and the thick bar dosn’t help with that. Should I use straps or would that hinder my wrists from getting stronger?
I tried to do some dumbell presses after this but my wrist was really preventing me from holding anything remotaly taxing and I wasn’t felling to good at this point so i stoped.
it sucks I havnt been able to get a real workout in, in almost a week but I felt good I atleast did something.
[/quote]
Accessory day Feb 8/07
-3 sets Yates rows
-3 sets Pullups
-3 sets JM Press
-2 sets Hammer curls
-3 sets Shrugs w/ Hammer decline bench
-2 sets upper back stabilizer work
-2 sets calves
-4 sets core
Finally, a Hammer machine other than the row and seated calf raise came in handy for something other than a place to put my water bottle. The Yates rows really fried by biceps so my pullups numbers sucked more than usual. I refuse to stop doing chinups despite only being able to do 5, damnit !
[quote]Monopoly19 wrote:
We finally got our platform. We had to go pick it up, break it down, transport it, and then set it back up in our gym, but we have it! Looks like a nice one too, a bunch of guys are excited to get it and start working more on the olympic lifts.
We also got our first keg filled with concrete yesterday. A guy who works out at the gym does tons of concrete work and offered to fill it for free, so that was cool. It weighs 320lbs, it’s going to take some getting used too.
We also got the 3 stones to the gym, 280, 280 and 300. Now we can start working those on a regular basis.
Bad news is my left elbow has flared up really bad over the past 2 weeks. I’m going to my ART guy on friday, hopefully he can help. Right now I am 3 weeks away from the monsters at the mall and cannot train upper body,
eeeekk! I’m excited for that show as there are 30 guys in my weight class!
Hope training is going good for you guys, I am going to attempt to do events on saturday, so we’ll see how that goes. Stay strong
Monopoly[/quote]
Nice! sounds like an awesome gym! There is nothing remotly decent near me. I noticed a new gym yesterday so I stoped in to see what kind of equipment they had. There wasn’t even a squat rack or cage.
Oh well I’ll just keep buying stuff for my home gym
Whoops! I meant wraps I would never use straps in training.
Thanks for the info.
[quote]Monopoly19 wrote:
Don’t use straps. Get some decent wraps for your wrist when you get up to heavier weights on all your presses. You can get em pretty cheap on ebay, or a new pair is about 35 bucks. Nice job on the 170x3, you should be able to get the 190 easy!
Monopoly
KO421 wrote:
2/07/07
Had to take a break from training Stomach flu sucks!! It’s still lingering a little…
I made an axle out of 2" round tubing it is hollow but should hold up, I than bolted on some Collars to the inside.
Cleans and Press with axle
wow I forgot how hard everything is with a thick axle. Plus this one is smooth brand new metal! NO GRIP.
I am only 5’7 and have small hands so my hands don’t even close around it.
continental cleans and press
100x12
150x6
170x3
190x0
I just about got that 190 cleaned but strained my left wrist on the transiston. Nothing major though, I’ve always had weak wrists and the thick bar dosn’t help with that. Should I use straps or would that hinder my wrists from getting stronger?
I tried to do some dumbell presses after this but my wrist was really preventing me from holding anything remotaly taxing and I wasn’t felling to good at this point so i stoped.
it sucks I havnt been able to get a real workout in, in almost a week but I felt good I atleast did something.
[/quote]