Road to Strongman

Training Powerlifting
419

SATURDAY: Events

SUNDAY: Upper Back
-Rows/Lats 3-4 sets working up to 4-6RM
-Curls 3 sets of 8-15
-Upper back stuff 4 sets of 10-20
-Core 4 sets

MONDAY: OFF

TUESDAY: Shoulders
-OH Press working up to 3-5RM
-Triceps 3-4 sets 8-15
-DB Benching/DB OH press 2-3 sets
-Grip 3-4 sets

WEDNESDAY: Lower
-Deads/Squats working up to 3-5rm or 20 repper etc (3-4 sets of plyos for w/u)
-Rev hypers or quad work 3-4 sets
-3-5x1 or 2 Cleans or Snatches
-3-4 sets of core

THURS/FRI: OFF

New routine…the one I am on doesn’t feel like it’s working. Basically, does it look like anything’s missing and are there any other red flag ?

Phil, sorry to hear about your blown-out bicep. What’s gonna happen with that ? Are you gonna do surgery ? How is it doing as we ‘speak’ ? I hope it turns out and you’re back to normal soon. :wink: Just not TOO soon. I need to play catch-up to you lol.

420

[quote]KO421 wrote:
3/15/07 ME pressing

Great workout today! Everything felt great got some bruises on my triceps and everything.

Axle Clean and Press

100X5 (powerclean)
150X3 (powerclean)
170X2 (going for 3 but the 3rd felt REAL heavy, I forgot to put a collar on one side and the weight slipped on the axle a little bit, whoops! )

I set the bar up with 190 at this point put my belt on and went to clean, Didn’t get the explosin right, stepped back to get my mind right, looked around and saw Toothless Joe down the street watching, I told myself fuck that I can’t let anyone see me fail, got it cleaned up to my chest took a deep breath diped down and threw it up, 190 went up EASY felt great, just snaped it up and caught it with my triceps. I know it was only 190 but I have been stuck at 190 for the past month so I am happy well anyways
190x1
150x1 Didn’t have anything left

Dips, Shaking the whole time!
x6
x4
x4

Ovherhead lockouts pin set at right above my head

130x3
120 7x3

Did more last week but it wasn’t a ME day so I had alot less in me at this point. I think these are helping alot

Standing side Lateral raises

3x10

Pushups

2x15

Keep training hard[/quote]

Damn fine work bro and love the commentary. Bringing the training outside IMO helps a ton

Keep it up

Phill

421

[quote]t3h_Squirr3l wrote:
SATURDAY: Events

SUNDAY: Upper Back
-Rows/Lats 3-4 sets working up to 4-6RM
-Curls 3 sets of 8-15
-Upper back stuff 4 sets of 10-20
-Core 4 sets

MONDAY: OFF

TUESDAY: Shoulders
-OH Press working up to 3-5RM
-Triceps 3-4 sets 8-15
-DB Benching/DB OH press 2-3 sets
-Grip 3-4 sets

WEDNESDAY: Lower
-Deads/Squats working up to 3-5rm or 20 repper etc (3-4 sets of plyos for w/u)
-Rev hypers or quad work 3-4 sets
-3-5x1 or 2 Cleans or Snatches
-3-4 sets of core

THURS/FRI: OFF

New routine…the one I am on doesn’t feel like it’s working. Basically, does it look like anything’s missing and are there any other red flag ?[/quote]

Red flag IMO if this is LONG term squatsing front back, box anthing where is it. If doping events like loading anything etc your going to be nearly dead lifting OI woudlnt ignore either but Id only heavy dl once every 4 weeks or so and LOTS of squat variations

Just my take

[quote]
Phil, sorry to hear about your blown-out bicep. What’s gonna happen with that ? Are you gonna do surgery ? How is it doing as we ‘speak’ ? I hope it turns out and you’re back to normal soon. :wink: Just not TOO soon. I need to play catch-up to you lol.[/quote]

Ha play catch up seems im going in friggin reverse though was still able to put OK #'s over head tuesday even with the blown bi

at this point the over whelming message is if I want to performj at a level I expect Ill do the surgery I have an MRI tomorrow and meet the surgeon monday kind of boils down to if they will finance me etc from there and do it.

It feels weird weak Not much pain a little more now that swelling isd going down but not bad actually less pain then months pror the nagging constant ache is gone just a sharp pain at times but pressing hasnt felt better in months lock out feels odd and stabilizing dbs OH etc.

been carrying 60 lb bags of mortar and 80 lbs buckets of brick its just a curling motion thats weak as hell and feels odd. cant even curl a 35lb DB for one LOL. Ive been holding back dont think I should pul a dl etc. I may try some empty log today and well experiment feels things out saturday as far as events

as far as the comps Im sigdned for well there non refundable so well Im signed Up LOL but looking at the big picture looks like ill be sitting out at the least the first three and maybe a big come back for the one in July from what ive heard others say. Ill eb doing some cast time and then rehab just have to play it out Ill keep the lower body coming along.

decided to keep eating stay at this weight around 240-245 let the body keep gettng used to it. let the weight mature work. again lots of lower body and the left side. the safety squat bar will be my new best friend as well as like One arm DL’s may have to do some workout at a gym and use leg press ect lucky a new one opened right across the street.

Tomorrow MRI monday surgeon and more then likely surgery very soon after Ill let ya know thanks for asking

Phill

422

I am basically gonna rotate in pulls and squats, Phil. Don’t worry about that. Depending on how I feel some weeks, I may skip over doing a squat or pull entirely and focus on heavier reverse hypers. I.e:

-Rack Pulls working up to 3-5rm
-Leg Press for 3-4 sets
-A couple warmups and then 3-5 singles with cleans
-abs

or

-Front Squat
-rev hypers
-cleans
-abs and go home

423

[quote]t3h_Squirr3l wrote:
I am basically gonna rotate in pulls and squats, Phil. Don’t worry about that. Depending on how I feel some weeks, I may skip over doing a squat or pull entirely and focus on heavier reverse hypers. I.e:

-Rack Pulls working up to 3-5rm
-Leg Press for 3-4 sets
-A couple warmups and then 3-5 singles with cleans
-abs

or

-Front Squat
-rev hypers
-cleans
-abs and go home[/quote]

I would squat and do a pull every week… It dosn’t have to be heavy

424

Nice job on the 190 KO, always good to break a mental barrier.

I’m sure you’ll be at 225 in no time.

Monopoly

425

[quote]Phill wrote:
KO421 wrote:
3/15/07 ME pressing

Great workout today! Everything felt great got some bruises on my triceps and everything.

Axle Clean and Press

100X5 (powerclean)
150X3 (powerclean)
170X2 (going for 3 but the 3rd felt REAL heavy, I forgot to put a collar on one side and the weight slipped on the axle a little bit, whoops! )

I set the bar up with 190 at this point put my belt on and went to clean, Didn’t get the explosin right, stepped back to get my mind right, looked around and saw Toothless Joe down the street watching, I told myself fuck that I can’t let anyone see me fail, got it cleaned up to my chest took a deep breath diped down and threw it up, 190 went up EASY felt great, just snaped it up and caught it with my triceps. I know it was only 190 but I have been stuck at 190 for the past month so I am happy well anyways
190x1
150x1 Didn’t have anything left

Dips, Shaking the whole time!
x6
x4
x4

Ovherhead lockouts pin set at right above my head

130x3
120 7x3

Did more last week but it wasn’t a ME day so I had alot less in me at this point. I think these are helping alot

Standing side Lateral raises

3x10

Pushups

2x15

Keep training hard

Damn fine work bro and love the commentary. Bringing the training outside IMO helps a ton

Keep it up

Phill

[/quote]

The long running commentary is a result of Spike not being worn off yet…

I workout outside because I have no other choice.

426

[quote]Monopoly19 wrote:
Nice job on the 190 KO, always good to break a mental barrier.

I’m sure you’ll be at 225 in no time.

Monopoly[/quote]

Thanks, my goal is 250 by the end of the year

427

I think I will add in 4-5 single deads on sundays for some light technique work just to stay in the groove.

On another note, I think I might try a push-pull meet after I get some strongman under my belt.

428

SATURDAY: Events

SUNDAY: Upper Back
-Rows or Lats 3-4 sets working up to 4-6RM
-Curls 3 sets of 8-15
-Upper back stuff 4 sets of 10-20
-4-5x1 Speed Deads
-Core 4 sets

MONDAY: OFF

TUESDAY: OH Press
-OH Press working up to 3-5RM
-Triceps 3-4 sets 8-15
-3-4 sets of 5-6 front squats (med. heavy)
-2-3 sets DB Bench or OH Press (if time permits/feeling up to it)
-Grip 3-4 sets

WEDNESDAY: Lower (basically Posterior Chain day)
-Deads/Squats working up to 3-5rm or 20 repper etc (3-4 sets of plyos for w/u)
-Rev hypers or quad work (some kind of assistence work) 3-4 sets
-3-5x1 or 2 Cleans or Snatches
-3-4 sets of core

THURS/FRI: OFF

This is my revised workout plan. I talked to some other folks about deadlifting and they reccomended even some light pulls to stay in the groove, just like everyone here did.

Also, I am doing 1 or 2 sets of 20-30 BW reverse hypers at home or in the gym about 4-5 times a week when not training for 6-15 reps in the gym. I find it’s helping my back feel better.

I also find that not working my OH press in the gym isn’t helping any. I was feeling stronger/better when lifting four days a week anyway. I asked Steve MacDonald for OH advice on eliteFTS and he reccomended front squats and so I will do them with a clean-grip.

429

[quote]KO421 wrote:
Monopoly19 wrote:
Nice job on the 190 KO, always good to break a mental barrier.

I’m sure you’ll be at 225 in no time.

Monopoly

Thanks, my goal is 250 by the end of the year[/quote]

I think you’ll get 250 by fall, if not sooner.

430

-Trap-bar deadlift (worked up to 315 for 2 and then held on second set for 61 seconds)
-Log Clean and press (worked up to 160 for a much cleaner, smoother rep than last week and hit 12 reps with 130)
-Farmer’s walks: a couple trips with 1.5 plates a side (so damn close to finishing with no drops on second set !) and then a couple sets with 2 plates (took second trip about 15ish feet)

431

[quote]t3h_Squirr3l wrote:
SATURDAY: Events

SUNDAY: Upper Back
-Rows or Lats 3-4 sets working up to 4-6RM
-Curls 3 sets of 8-15
-Upper back stuff 4 sets of 10-20
-4-5x1 Speed Deads
-Core 4 sets

MONDAY: OFF

TUESDAY: OH Press
-OH Press working up to 3-5RM
-Triceps 3-4 sets 8-15
-3-4 sets of 5-6 front squats (med. heavy)
-2-3 sets DB Bench or OH Press (if time permits/feeling up to it)
-Grip 3-4 sets

WEDNESDAY: Lower (basically Posterior Chain day)
-Deads/Squats working up to 3-5rm or 20 repper etc (3-4 sets of plyos for w/u)
-Rev hypers or quad work (some kind of assistence work) 3-4 sets
-3-5x1 or 2 Cleans or Snatches
-3-4 sets of core

THURS/FRI: OFF

This is my revised workout plan. I talked to some other folks about deadlifting and they reccomended even some light pulls to stay in the groove, just like everyone here did.

Also, I am doing 1 or 2 sets of 20-30 BW reverse hypers at home or in the gym about 4-5 times a week when not training for 6-15 reps in the gym. I find it’s helping my back feel better.

I also find that not working my OH press in the gym isn’t helping any. I was feeling stronger/better when lifting four days a week anyway. I asked Steve MacDonald for OH advice on eliteFTS and he reccomended front squats and so I will do them with a clean-grip. [/quote]

Looks pretty good to me, should work well for you

432

[quote]t3h_Squirr3l wrote:
KO421 wrote:
Monopoly19 wrote:
Nice job on the 190 KO, always good to break a mental barrier.

I’m sure you’ll be at 225 in no time.

Monopoly

Thanks, my goal is 250 by the end of the year

I think you’ll get 250 by fall, if not sooner.

[/quote]

Thanks for the confidence I’ll do my damn best, Your push press is right around 190 also right?

433

[quote]t3h_Squirr3l wrote:
-Trap-bar deadlift (worked up to 315 for 2 and then held on second set for 61 seconds)
-Log Clean and press (worked up to 160 for a much cleaner, smoother rep than last week and hit 12 reps with 130)
-Farmer’s walks: a couple trips with 1.5 plates a side (so damn close to finishing with no drops on second set !) and then a couple sets with 2 plates (took second trip about 15ish feet)[/quote]

Do you find the trap bar easier?
I have not been able to use one yet and the comp in April is a side handle car deadlift 16" handle wondering if It will be doable by than I am guessing the weight is somewhere near 500lbs

434

3/17/07 ACC

Front squats with axle

Figured I might try these as I do them mainly to elavate my push press might as well do them with the axle.

120x5
150x5
170x5
190x3
200x2

Hang Clean with Axle

Started to do cheat upright rows but hang cleans seemed to make more sense. What do you think?

80x8
90x8
100x8

I’ll do more weight next time

Axle Curls
70 3x8

I am sticking to curls with DB’s for now on, I always get bad pain in my wrists with a fixed bar

Calf raises 85lb DB’s superseted with weighted crunches 55lb DB little to no rest between all sets.

Events tommarow morning

435

KO: My push press with the axle was 190 last time I checked, yes. Also, thanks for the feedback on my split.

As far as the trap-bar goes, I find it feels a lot like picking up a set of Farmers to use a comparison. It’s a lot more legs and feels much better on my low back.

I think, except for instances in contest where I need to use a deadlift-bar, I will stick to a trap-bar from now on. I found that if the straight-bar drifted out of the groove even a little, I was screwed.

436

-DB rows: worked up to 90lbs for 4 a side
-3 sets of various DB curls
-4 sets upper back stabilizer stuff
-4 singles of speed deads with 1 plate a side
-4 sets of core
-1 sets of 30 BW Rev Hypers

437

[quote]t3h_Squirr3l wrote:
-Trap-bar deadlift (worked up to 315 for 2 and then held on second set for 61 seconds)
-Log Clean and press (worked up to 160 for a much cleaner, smoother rep than last week and hit 12 reps with 130)
-Farmer’s walks: a couple trips with 1.5 plates a side (so damn close to finishing with no drops on second set !) and then a couple sets with 2 plates (took second trip about 15ish feet)[/quote]

Good lord 1 at 160 then 12 at 130. Talk about some crazy slow twitch fibers,endurance compared to maximal strength. Not flaming just interesting, You do a lot endurance type stuff prior to heavy strongman type stuff?? Im thinking just the neural adaptation etc youll make some FAST progress

keep it up
Phill

438

IMO heck yes my max DL just over 600 last weekend pulled an easy 500 x 10 on the trap bar DL contraption they use in many comps with a LOT left in the tank, then after that 600 x 3 and I never train with the trap bar first time touching one in prob 5 years. I suggest get good at regular dl and squats and the trap bar will be CAKE

Phill

[quote]KO421 wrote:
t3h_Squirr3l wrote:
-Trap-bar deadlift (worked up to 315 for 2 and then held on second set for 61 seconds)
-Log Clean and press (worked up to 160 for a much cleaner, smoother rep than last week and hit 12 reps with 130)
-Farmer’s walks: a couple trips with 1.5 plates a side (so damn close to finishing with no drops on second set !) and then a couple sets with 2 plates (took second trip about 15ish feet)

Do you find the trap bar easier?
I have not been able to use one yet and the comp in April is a side handle car deadlift 16" handle wondering if It will be doable by than I am guessing the weight is somewhere near 500lbs[/quote]