[quote]PLSMLance wrote:
I poured my first atlas stone:
I bought a $2.50 inflatable ball at W-Mart, plus about $40 of expandable sealant foam. Taped a plastic container to the top. Then encased the ball with the foam. Once it dried, I cut off the container, leaving a small rim, released some air, then cut the ball around the circumference of the container. Partially buried it my garden, sprayed a silicone lubricant into it, filled it with Quikrete 5000 (about 2.75 bags). I made a concrete vibrator with the pipe out of a keg and an electric tire pump.
I left it in the mold for 2 days. I was being extremely careful removing it from the hole (as I had placed a trash can lid under the mold with a rope looped below the lid in order to pull it out of the hole). This did not work for crap, so I just rolled it up and out with no damage to the foam mold.
I am not sure if I will be able to reuse the mold (it will take a lot of taping as it is now in 3 pieces: the bottom half, with the top coming off in 2 pieces).
The stone is surprisingly smooth. There some rougher areas around the bottom where the vibrator did not work well. I think I can use some concrete resurfacer to fill in the rough areas.
I estimate its weight at around 220.
[/quote]
Awesome man, I am still going over exactly how you made the mold but I think I pretty much got it.
have you checked out http://www.slaterstones.com/ ? they sell resusable stone molds, I plan on buying a couple real soon, you can add foam balls or lead to the middle to add or subtract weight so you can make a good range of stones from 1 mold.
ontario strongman has direction on how to make molds like slater mold and with an update to better newer fiberglass its a cake walk have mine made just waiting to have two working limbs to make stones
Phill
[quote]KO421 wrote:
PLSMLance wrote:
I poured my first atlas stone:
I bought a $2.50 inflatable ball at W-Mart, plus about $40 of expandable sealant foam. Taped a plastic container to the top. Then encased the ball with the foam. Once it dried, I cut off the container, leaving a small rim, released some air, then cut the ball around the circumference of the container. Partially buried it my garden, sprayed a silicone lubricant into it, filled it with Quikrete 5000 (about 2.75 bags). I made a concrete vibrator with the pipe out of a keg and an electric tire pump.
I left it in the mold for 2 days. I was being extremely careful removing it from the hole (as I had placed a trash can lid under the mold with a rope looped below the lid in order to pull it out of the hole). This did not work for crap, so I just rolled it up and out with no damage to the foam mold.
I am not sure if I will be able to reuse the mold (it will take a lot of taping as it is now in 3 pieces: the bottom half, with the top coming off in 2 pieces).
The stone is surprisingly smooth. There some rougher areas around the bottom where the vibrator did not work well. I think I can use some concrete resurfacer to fill in the rough areas.
I estimate its weight at around 220.
Awesome man, I am still going over exactly how you made the mold but I think I pretty much got it.
have you checked out http://www.slaterstones.com/ ? they sell resusable stone molds, I plan on buying a couple real soon, you can add foam balls or lead to the middle to add or subtract weight so you can make a good range of stones from 1 mold.[/quote]
I’m trying to get together a training group. I live near Burlington, but willing to load stuff on trailer and hit a parking lot within driving distance if necessary.
I have implements I built - log, farmers, stones, boxes, sled
It has been almost 6 weeks of zero pressing, and limited work otherwise.
I was getting halfway healed up, and then last Saturday I re-injured it on the same lift. Yes, I’m a moron. I was still able to rep a 600lb frame dead, pressed the log with only 230lbs, cleaned easy with 260. Also did sandbag work and farmers with 240/hand for 4 runs till I tore a callous off.
Right now, I am unsure what to do. We have a show coming up in Denver that I really want to do, but it is only 5 weeks away and I want to destroy some people. I’m going in to see my ART person again today, so hopefully that will help.
To top it off, I have not been eating either, probably taking in 2k calories or so per day. Good to see you guys making progress.
Ya, the food deal has just been horrible on my part.
Good news, my shoulder feels miles better after my treatment today. I cannot wait to see if it has improved, will find out this weekend.
He also thinks my adrenals are screwed because I have not bee healing properly, so he gave me an adrenal test to find out. Kinda excited about this as energy levels are usually very low for me as well.
It’s stupid how most of us ignore stuff like this. If I am going to take my training and performance to the next level, my nutrition and supps are going to have to get miles better. Anyways, we’ll see how the shoulder does, thanks for the support fellas.
Notes:
I do not like how dizzy / lightheaded I have been getting from most exercises, dunno wtf is up.
It seems like I make progress in one lift and regress in another. my squat should be going back up soon note to self do an exercise with the back on your back EVERY week.
I have never really done box squats before so I was just trying them out, I think I should do more of them, I’m glad I kept the weight light as I was ploping down onto the box to hard which didn’t fell to great on my lower back, duh to always doing olympic style squats probaly… Coming up off the box is fun, haha pretty hard I sure need more hip strength with the wider stance… I always kinda bounced at the bottom and used the momentum in olympic squats.
Good mornings felt good havn’t done them in awhile, got a nice STRETCH in my hamstrings, need to work these every week as well.
I think my new plan is a little more well rounded, doing front squats after push presses, makes sense and frees up my other day for more stuff.
Just thought I start throwing my training inI’m not worrying about using actual strongman equipment right now as I feel I’m too weak anyway lol.
I’m running a modified WS4SB template with the addition of a repetition leg day(got the idea off DeFranco’s site with an additional little twist of my own), a 2nd posterior chain movement on both the max effort and repetition days(one with a strength emphasis and the other with a hypertrophy emphasis)I will also be adding more overhead than the basic tempalte outlines.
Ive got the rest of the weekend off and I look forward to posting how it goes on Monday(Max effort Lower)
right on railroader, I do recomend using implements as soon/often if at all possible (and competing is your goal) as you can regardless of base strength levels, it will only speed up your progress, as you can get real strong but still suck at the events
Ha yes box sqaust very humbling really impressed you went to 225 first time same load after ATG squats. You will find they tansfer really well to strongman help DL, loading events etc that dead stop in bottom that and paused work.
Keep it up and I agree get bar on back in some form every week even if just heavy walk outs uber heavy getting used to loads core strenght
Phill
[quote]KO421 wrote:
Friday 5/4/07
back squats ATG
185x5
225x5
225x5
14" box squats
225x5
225x5
225x3
135x10
Goodmornings
135x8
135x8
135x8
EZ Bar curls
60x8
80x8
80x8
60x10
DB Calf Raises
75lb DB’s 2x15
Notes:
I do not like how dizzy / lightheaded I have been getting from most exercises, dunno wtf is up.
It seems like I make progress in one lift and regress in another. my squat should be going back up soon note to self do an exercise with the back on your back EVERY week.
I have never really done box squats before so I was just trying them out, I think I should do more of them, I’m glad I kept the weight light as I was ploping down onto the box to hard which didn’t fell to great on my lower back, duh to always doing olympic style squats probaly… Coming up off the box is fun, haha pretty hard I sure need more hip strength with the wider stance… I always kinda bounced at the bottom and used the momentum in olympic squats.
Good mornings felt good havn’t done them in awhile, got a nice STRETCH in my hamstrings, need to work these every week as well.
I think my new plan is a little more well rounded, doing front squats after push presses, makes sense and frees up my other day for more stuff.
[quote]KO421 wrote:
right on railroader, I do recomend using implements as soon/often if at all possible (and competing is your goal) as you can regardless of base strength levels, it will only speed up your progress, as you can get real strong but still suck at the events[/quote]
Yea that makes sense. I might have to ghetto rig some equpiment, but Im sure I can get ahold of a big ass tire and a keg at the very least.
[quote]RailRoader wrote:
KO421 wrote:
right on railroader, I do recomend using implements as soon/often if at all possible (and competing is your goal) as you can regardless of base strength levels, it will only speed up your progress, as you can get real strong but still suck at the events
Yea that makes sense. I might have to ghetto rig some equpiment, but Im sure I can get ahold of a big ass tire and a keg at the very least.
[/quote]
Bro thats how it all started ghetto riggin or just picking up heavy shit. Get er done
So what squat stance in everyone’s experience has more carryover? Rock bottom olympic squats, medium stance below parallel squats, or wide stance powerlifting just at parallel squats? I have experience with all of them I’m just pondering what will carryover better to the events…
[quote]RailRoader wrote:
So what squat stance in everyone’s experience has more carryover? Rock bottom olympic squats, medium stance below parallel squats, or wide stance powerlifting just at parallel squats? I have experience with all of them I’m just pondering what will carryover better to the events…[/quote]
I am new at this to but I’d say it depends on where your weaknesses are
I think cycling each every few weeks is a good bet.
I think I’m going to do front squats and wide stance box squats for awhile
115x 200ft turn at 100
205x95 feet 3 or 4 drops along the way PR
(should have finished the 100ft it was right there!) next week should be better, think I can get 240 for 100ft by June 9th?
Tire flip
470x3
470x3
470x5 (ALOT better, finnaly got the technique down for a short, tall tire)
470x3
my technique SUCKED on the tire my transistion was SLOW, I think I overestimated how heavy my tire I have is, I think its closer to 300lbs than 400lbs, I was told this tire weighed 470 it might have been more, but regardless the one in the comp should be heavier so I need more work.
Should be getting my log and farmers sometime next week which is good, I will be doing farmers twice a week to improve, one day some light stuff I can do for 100ft without drops (atleast minimal drops) other day heavy and some heavy holds
I will pick up a couple tires I found next week to.
[quote]KO421 wrote:
RailRoader wrote:
So what squat stance in everyone’s experience has more carryover? Rock bottom olympic squats, medium stance below parallel squats, or wide stance powerlifting just at parallel squats? I have experience with all of them I’m just pondering what will carryover better to the events…
I am new at this to but I’d say it depends on where your weaknesses are
I think cycling each every few weeks is a good bet.
I think I’m going to do front squats and wide stance box squats for awhile[/quote]
yup dont ignore any of them and frnt squats are great, Get strong in all of them. strongman is more about being dog strong everywhere well rounded. If ya really suck at one bring it up
Started out with an overhead press. We trained with another pro hw, brian shaw. He is a big dude, 6"8 and 360.
He recently got some field stones that went 180, 200, and 250? They were very hard to balance, but lots of fun. I nailed myself in the chin and head on the second stone in my second set. I proceeded to bleed all over it, was pretty cool. The guys said my knees buckled and thought I was gonna pass out.
I remember going hazy for a minute, then I got pissed and pressed it out. I could not get the 3rd stone up to my chest, a bitch to clean.
Deads, worked up to 550 belt only. Form was shit, and I’m paying for it today.
Last was a yoke and pull medley. Did 4 runs with a 600lb yoke for 75 ft, along with a 500lb drag for 50-75 ft. It was very tough.
My shoulder feels pretty good today, so that’s positive. I was shattered after all the work. My capacity and endurance has dropped bigtime, but strength has stayed up pretty good considering all the stuff that has been going on.