Road to Strongman

Training Powerlifting
519

[quote]t3h_Squirr3l wrote:
Aprol 15/07 Events
-Sled drag backwards for a whole bunch of passes
-log clean and press: 100x3, 120x3, 150x2, 160x1, 140x3, 140x2(cleaned once, pressed twice)
-Farmer’s: Worked up to 150 a hand on my own, 200 pickup and took it 20ish feet with spot. need to work the pickups more
-Tire flip: one flip off wedge with spotter…one on my own (PR)

The day ended really well. I flipped the 850lb tire myself.

April 11/07 SQUAAAAAAAAAAAAAATS
-2x12x150 Box Squats
-2 sets of single leg curls
-2 sets of calf raises
-2 sets of abs[/quote]

good job man, 850 tire is damn good, the assisted flips must be working

520

[quote]t3h_Squirr3l wrote:
Aprol 15/07 Events
-Sled drag backwards for a whole bunch of passes
-log clean and press: 100x3, 120x3, 150x2, 160x1, 140x3, 140x2(cleaned once, pressed twice)
-Farmer’s: Worked up to 150 a hand on my own, 200 pickup and took it 20ish feet with spot. need to work the pickups more
-Tire flip: one flip off wedge with spotter…one on my own (PR)

The day ended really well. I flipped the 850lb tire myself.

April 11/07 SQUAAAAAAAAAAAAAATS
-2x12x150 Box Squats
-2 sets of single leg curls
-2 sets of calf raises
-2 sets of abs[/quote]

521

[quote]Phill wrote:
KO421 wrote:Thanks Phill,
congrats on getting poster of the year, you deserve it.

I am heading to test out all the equipment this Saturday for the show on the following weekend. Should be fun

Hey thx havin a blast,

hope the test went well

Phill
[/quote]

It went about how I thought it would, maybe a little better.

Most of the time was spent trying to figure out how heavy the car deadlift should be,
I learned a car deadlift is a wierd lift and is nothing like a deadlift, more of some wierd kind of squat, mainly relaying on hip strength.

With the handles far out from the car (Mustang gt) I could budge it off the ground but that is about it, my arms are very short and had to be WAY out to my side to hold the handles which was odd, and I have never lifted with straps before so when my grip would start to go I was not used to it and did not know how to relay on the straps, the handles where moved pretty far in and will be a VERY heavy lift. Should be fun to watch some damn good deadlifters go at it.

Next we tested out the arm over arm pull with a f-550 superduty with a big heavy utitly bed and metal ladder rack, I finished the pull the start was pretty damn hard. My pull wasn’t to fast but I finished it, my grip was sliping (no chalk) so with some chalk and doing it fresh (first event) I am just happy that I should finish it (I think it will be longer at the event.)

Overall it was fun, meet some cool people and should be a awesome show next weekend. I will just have fun at it and give it my all get my first show out of the way so I know what to expect more for my next one (June 9th) with weights that are more fitting for me.

522

4/15/07 Mish Mash training day
I didn’t really count reps or sets today just did what felt right, nice slow pace with a couple of us.

10" Log

First time using a log so final set was a PR

empty(80-85lbs?)x6-8?
135x5?
155x2-3?
185x1*
195x0 had it half way up DAMN YOU TRICEPS!

I am very happy with this as it was first time using a log and 185 is over 90% of my axle max.

I felt very comfortable with the log, pressing with a neutral grip just fells so much better and natural for me as long as alot easier on my wrists and elbows no wraps needed! The clean is MUCH easier to.

I think with some work with the log I might get better at than the axle. I need my log up to around 220-230 by June 9th as I don’t want a 0 in the event.

some light rack pulls at knees
335 for a couple sets and around 5 reps each

deficet straight leg deads off a 6" or so box

135 4-6 sets around 8-12 reps each set

some other little stuff not worth mentioning.

I am going to restructure my routine next week I will post my ideas later and see what everyone thinks

Lift heavy

523

Here is my ideas for how I will train starting next week, main goals, bring up strict pressing strength (triceps) and hamstring strength. One thing I want to do is get back to squating twice a week, I make my best gains in leg strength when I squat frequently.

Sunday - Events

Tuesday Probaly something along the line of rack pulls (between 18-22") with axle, Front squats, good mornings, 2 iso exercises bi, calves probaly.

Wendsday: Pressing I am going to be working around 70-90% range for reps with just a push no jerk as right now my 100% max is iffy if I don’t nail the leg drive and the jerk. I need more brute strength followed by some assitince like dips, close grip, bench, DB work, tate press, pushups, lat raises, etc.

Friday: Back squats, Deficet SDL, single leg squats, back work(pullups, row), 2 iso exercises

I might throw some light farmers and sled work in there for a mini event/GPP sometime during the week as well depening on what equipment I get built soon.

this is just a general outline, Any input from anyone? Thanks.

Just wanted to add in I weighed in at 197.5lbs this morning I am just going to try to maintain a weight of around 195-200lbs for the next couple months if not the rest of the year as I want to do a couple of shows in the -200lb class and get used to the weight and maybe lose a little fat while I am at it.

524

Fun and experience, good work. And yes the car, the trap machines there using etc are all very squat like

Phill

[quote]KO421 wrote:
Phill wrote:
KO421 wrote:Thanks Phill,
congrats on getting poster of the year, you deserve it.

I am heading to test out all the equipment this Saturday for the show on the following weekend. Should be fun

Hey thx havin a blast,

hope the test went well

Phill

It went about how I thought it would, maybe a little better.

Most of the time was spent trying to figure out how heavy the car deadlift should be,
I learned a car deadlift is a wierd lift and is nothing like a deadlift, more of some wierd kind of squat, mainly relaying on hip strength.

With the handles far out from the car (Mustang gt) I could budge it off the ground but that is about it, my arms are very short and had to be WAY out to my side to hold the handles which was odd, and I have never lifted with straps before so when my grip would start to go I was not used to it and did not know how to relay on the straps, the handles where moved pretty far in and will be a VERY heavy lift. Should be fun to watch some damn good deadlifters go at it.

Next we tested out the arm over arm pull with a f-550 superduty with a big heavy utitly bed and metal ladder rack, I finished the pull the start was pretty damn hard. My pull wasn’t to fast but I finished it, my grip was sliping (no chalk) so with some chalk and doing it fresh (first event) I am just happy that I should finish it (I think it will be longer at the event.)

Overall it was fun, meet some cool people and should be a awesome show next weekend. I will just have fun at it and give it my all get my first show out of the way so I know what to expect more for my next one (June 9th) with weights that are more fitting for me.
[/quote]

525

April 17/07 Deads/Back
-Power cleans: 2x5x140
-Deads: 2x10x235
-2x12x75lbs DB rows
-2x12x35 Rev hypers
-2 sets of curls
-2 sets of abs

526

April 19/07 Squats
-2 sets of abs
-2x10x160 Free squats
-2x11 single leg curls
-2x20 Standing calf raises

527

Leaving today to go to the comp, should be fun, I will give it my all.

Than Saturday I get to watch all the pros compete.

Let you all know how it goes when I get back.

528

Best of luck KO.

529

good luck, have fun

Phill

530

Good luck with the comp. Be sure to get some pics. Cheers, Nick.

531

Well I am really tired and my Spike is wearing off.

I am very happy with how it went today, I got last in the comp out of 17 but it was a freaking pro/am and the weights where pretty damn heavy good thing is all my lifts where PR’s

First event arm over arm pull 75 ft F550 superduty diesel crew cab work truck, they said it was 12,000lbs front tires where deflated from around 80psi to I think 35PSI

I wasn’t to worried about this event untill they annouced your ass can’t leave the ground to get it going.

Well I got it started pretty good and gave it my all I moved it around 40-45ft more than halfway atleast, got 2nd to last in this event.

Half way down the course there was a lump in the pavement where it started to go uphill, I got stuck there.

2nd was axle clean and press 240lb I got 0 reps, I would have been able to clean it if I was about to rest it on my belt but that is a no no. I have a picture that show how close I was to resting it on my belly. Most I have ever cleaned on the axle was 190 and press 200 so I wasn’t expeting much.

3rd car deadlift: Didn’t even try, I saw this get tested last week and knew it was going to be damn heavy, I think there was 12 no lifts in this event and the winner got 4 or 5?

4th Medeley, 260 each hand farmers followed by power stairs, 350lb for 3 15" steps.

I picked the farmers up and got somewhere around 5ft with it, most I have ever picked up before was 220, I picked it up 3 times.

Stones. 5 stones starting at 251 ending at 365lbs

I was first to go of course, I got real tackyed up, the first stone was around 5ft? away from the 48"? platform, I ripped it right off the ground real suprised out how well I picked it up. Walking with it was a diffrent story, I duck walked it about 3 feet droped it, picked it up, walked it to the platform tried to stand up but my grip sliped, picked it up again and fully extended with the stone, had it right at the edge of the platform but couldn’t load it. My brother says I picked it up again and tried but I don’t remeber.

Heavisest stone I lifted before was around 226-230lbs so I am real happy with that.

Heavy ams and Pros go tommarow.

I have some pictures I will post on Sunday or Monday.

532

http://images.t-nation.com/forum_images/2/d/2d8bf-DSC00580.jpg

Well friends computer had a port for my card so… pics

533


…

534

…

535


getting it lapped

536


about to extend

537

I think there was a little dust left on the stones?

538


warm up axle, light but looks cool