Okay so my meals today:
Big breakfast of waffles, eggs, granola, oatmeal
Lunch, turkey burger
Chocolate Pudding
Snack
Metabolic Drive 2 Scoops
2 Spoonfuls of Natural Peanut Butter
Dinner
30 Steamed Shrimp
3 Yuenglings
1 Apple
Odd day in the end but whatever…
Seriously some days the only reason I get out of bed is to lift…I needed a couple yuenglings tonight.
Whatever you hit on the deadlift Squirrel I’ll match it plus 5 pounds.
Take care buddy.
-Hawk
NOTHING wrong with beer in Strongman. Keep it up.
DD
I love guinness, which is another reason I am not getting into bodybuilding lol. I also love new york steaks, cheesecake and onion rings.
Guess what Hawks ? I have deadlifted 255 for a single before. Just for you, I am getting at least 3. Maybe 5 and if I get that, then 265 or maybe even 275 is coming off the ground just for you ;).
I am 210, Brent and 450 is my goal for deadlifts and back squats.
Devil Dog let me say I completely agree…cheers
Squirrel, I too will never be in bodybuilding because I love all food especially pudding with vanilla wafers and whip cream and belgian waffles with maple syrup and hamburgers with ranch and bacon.
Two words…
Fuck abs.
My motto from now on:
“You might have a six pack but I can pick up a buick. Yeah nice obliques.”
We’ll see about that 275 deadlift though Squirrel…I might just have to move 315 and close the competition down, haha…
Yeah Brett, I know I should be in the 300’s/400’s but I was once an asshole that did a thousand crunches and did bicep curls instead of pullups, simply put I was a moron. So yeah I know I’m weak but give me a couple weeks the weight will go up, I’m not worried, the longer the road the sweeter the journey.
“Enjoy every sandwich”…anybody know that quote?
-Hawk
My goodness this thread gets better every day now were talking Guiness, steaks etc im staying here LOL.
Oh and I wouldnt say FUCK ABS say fuck worrying aboout showing them off. one of the best things I did was start hitting the abdominals a bit harder due to folding over in the squat into a GM. Nailed the abs even harder and well Im upright again on heavy lifts. Nail them damn abs you’ll need them though they may be covered in a nice warm blanket 
Keep going all, Never satisfied but ALWAYS having fun,
Phill
Workout from today:
Sumo Deadlifts
5 Reps of 135 (Warm-Up)
1 Rep at 225
3 Reps at 225
Missed 315 (This was insane, it didn’t even move)
Missed 275 (This moved but I could tell it wouldn’t be a safe one)
Just really wanted to try
12 Reps at 145
12 Reps at 145
Inclines
3 x 8 at 115 lbs
Farmer’s Walks
Trap Bar + 90 lbs
Trap Bar + 180 lbs
Trap Bar + 230 lbs (PR)
P.S. I can’t close my hands right now, so that is awesome.
I was pretty pissed I couldn’t make that 275 on sumo. I’ll hit it though I just need some time off for my legs.
Working tonight 6pm to 4am…sweet
Everybody take care
-Hawk
This is a great thread! Keep up the hardwork guys and keep posting. I am learning a lot. I have similar goals. I want to devote to 2007 to increasing overall strength and then in 2008 enter an a strongman contest like Phill is doing this summer. So I am really reading both this thread and Phill’s thread. This is great shit!
[quote]Hawksmoor wrote:
Workout from today:
Sumo Deadlifts
5 Reps of 135 (Warm-Up)
1 Rep at 225
3 Reps at 225
Missed 315 (This was insane, it didn’t even move)
Missed 275 (This moved but I could tell it wouldn’t be a safe one)
Just really wanted to try
12 Reps at 145
12 Reps at 145
-Hawk[/quote]
Why did you do this set/rep scheme? A set of 5, a single, a triple(with the same weight), then two failed lifts? I’m not knocking you in anyway, I just want you to think more about the weights and reps you choose. In your example, it doesn’t seem like you challenge yourself much and, other than the last two light sets, there is no volume.
Let me give you an example of what I would do. Let’s assume your max sumo pull is 255 for a single.
115x8
135x6
155x5
185x5
205x3
225x2
235-245x1
Now from here you can continue to do 5-10 singles with this weight, or you can continue to work up to a heavier single(not necessarily a max or PR, but close). Then if you want to drop back down and do your set of 12-14, go for it.
With this set up you’re getting more volume, more reps with a heavier weight, and more total tonnage. Yeah, it sucks to be changing plates this much while deadlifting, but think of it as more conditioning for strongman.
This method is by no means perfect, but I think it is an improvement over what you did this workout. I just really think you need more lifts closer to your 1RM.
I appreciate the input Malonetd, this is why I started this thread so others could pass their knowledge on to me and their experience. Thanks for the example, my rep and set schemes all are just guesswork right now and with advice like yours it’s only going to make me stronger.
Thanks
-Hawk
Today’s workout for me:
ME Lower
-Deadlifts: 115x3, 135x3, 155x3, 185x3, 205x3, 225x3, 255x5, 275x1(PR)
-Front Squats: 135x10, 140x7, 140x8
-3x5x55 1-arm DB Snatches
-275lb BB Holds: 2x23s, 1x12s
I got my 275 with relative ease. The second rep wouldn’t come up off the floor, but that’s gonna happen next time. I basically smashed 255 into the floor. I struggled to pull 255 for 1 a few months ago.
The second set of front squats saw me pretty gassed so I pussied out and racked it after 7. I got pissed off and got the 8th rep on the last set. The snatches got me some funny looks and the barbell holds were boolsheet considering I got 26 seconds last week after rack pulling 315 from my knees.
Next week I am switching to front squats as my ME move and Good Mornings or Zercher Squats as my secondary movment. I might switch out snatches for some single leg work.
Well 
there’s your 275, Hawks, done in conventional style of couse. I tried sumo deads and I don’t like them much.
[quote]Hawksmoor wrote:
Workout from today:
Sumo Deadlifts
5 Reps of 135 (Warm-Up)
1 Rep at 225
3 Reps at 225
Missed 315 (This was insane, it didn’t even move)
Missed 275 (This moved but I could tell it wouldn’t be a safe one)
Just really wanted to try
12 Reps at 145
12 Reps at 145
Inclines
3 x 8 at 115 lbs
Farmer’s Walks
Trap Bar + 90 lbs
Trap Bar + 180 lbs
Trap Bar + 230 lbs (PR)
P.S. I can’t close my hands right now, so that is awesome.
I was pretty pissed I couldn’t make that 275 on sumo. I’ll hit it though I just need some time off for my legs.
Working tonight 6pm to 4am…sweet
Everybody take care
-Hawk[/quote]
One thing I suggest HIT a Heavy load if you miss. Confidence is a huge factor if yuou fail come back and try to hit something heavy. take PR’s in steps as well sure great to go balls out for a new PR but man even 5 lbs is something. or one more rep try and end on a HIGH note and above all work damn hard give one set atleast everything you have.
Nice work keep it up,
Phill
[quote]malonetd wrote:
Hawksmoor wrote:
Workout from today:
Sumo Deadlifts
5 Reps of 135 (Warm-Up)
1 Rep at 225
3 Reps at 225
Missed 315 (This was insane, it didn’t even move)
Missed 275 (This moved but I could tell it wouldn’t be a safe one)
Just really wanted to try
12 Reps at 145
12 Reps at 145
-Hawk
Why did you do this set/rep scheme? A set of 5, a single, a triple(with the same weight), then two failed lifts? I’m not knocking you in anyway, I just want you to think more about the weights and reps you choose. In your example, it doesn’t seem like you challenge yourself much and, other than the last two light sets, there is no volume.
Let me give you an example of what I would do. Let’s assume your max sumo pull is 255 for a single.
115x8
135x6
155x5
185x5
205x3
225x2
235-245x1
Now from here you can continue to do 5-10 singles with this weight, or you can continue to work up to a heavier single(not necessarily a max or PR, but close). Then if you want to drop back down and do your set of 12-14, go for it.
With this set up you’re getting more volume, more reps with a heavier weight, and more total tonnage. Yeah, it sucks to be changing plates this much while deadlifting, but think of it as more conditioning for strongman.
This method is by no means perfect, but I think it is an improvement over what you did this workout. I just really think you need more lifts closer to your 1RM.[/quote]
YES great post follow this or something near it give that first ME move all the attention and move to the next things if your not dead. Save gas in the junk sets for the real pull that max effort, and following that like the above poster said you can go for more singles etc, but give that ONE pull your all.
Phill
[quote]t3h_Squirr3l wrote:
Today’s workout for me:
ME Lower
-Deadlifts: 115x3, 135x3, 155x3, 185x3, 205x3, 225x3, 255x5, 275x1(PR)
-Front Squats: 135x10, 140x7, 140x8
-3x5x55 1-arm DB Snatches
-275lb BB Holds: 2x23s, 1x12s
I got my 275 with relative ease. The second rep wouldn’t come up off the floor, but that’s gonna happen next time. I basically smashed 255 into the floor. I struggled to pull 255 for 1 a few months ago.
The second set of front squats saw me pretty gassed so I pussied out and racked it after 7. I got pissed off and got the 8th rep on the last set. The snatches got me some funny looks and the barbell holds were boolsheet considering I got 26 seconds last week after rack pulling 315 from my knees.
Next week I am switching to front squats as my ME move and Good Mornings or Zercher Squats as my secondary movment. I might switch out snatches for some single leg work.
Well there’s your 275, Hawks, done in conventional style of couse. I tried sumo deads and I don’t like them much. [/quote]
Much like Hawks pulls. That 255 x 5 was great but if you plan on going higher in load save the energyu for that pull. if you had done a single or double on the 255 I bet dollars to doughuts you would have smashed the 275 x 2. Save the gas for the MAX move. Then after you give it your all you can always drop and kill that 255 or a lighter set. Get that HIGH load first.
OH and while I pull better sumo the conventional is for sure going to pay off a LOT more in strongman, the sumo is niot even allowed its a good tool to bring uip hips and glutes etc but your conventional has a lot more turnover and what I have turned to for most pulls as well. Might consider pulls from a deficite and zercher lifts as well
Nice work keep it up,
Phill
That’s good advice, Phill. I remember reading a Dan John 5x5 article talking about wave-loading. I will use that next time.
good thread man
good reading
I am also starting to train for strongman.
Do you know anyone that welds?
My uncle is making me a log and some farmer implements right now. They really are pretty simple and steel is pretty cheap.
[quote]Phill wrote:
t3h_Squirr3l wrote:
OH and while I pull better sumo the conventional is for sure going to pay off a LOT more in strongman, the sumo is niot even allowed its a good tool to bring uip hips and glutes etc but your conventional has a lot more turnover and what I have turned to for most pulls as well. Might consider pulls from a deficite and zercher lifts as well
Nice work keep it up,
Phill
[/quote]
Sumo is not allowed in strongman? Mark Felix sure looked to have a sumo stance this year in WSM?
[quote]Brett Tucek wrote:
KO421 wrote:
Sumo is not allowed in strongman? Mark Felix sure looked to have a sumo stance this year in WSM?
His hands were outside of his legs. I will say that he did have a weird stance for pulling; I guess that worked for him (somehow).[/quote]
Exactly hand have to be outside legs. Killer for me do to an injury that has my leg track that way and hit my arm but hell we all have to deal with something Ill nail it.
Phill
[quote]Brett Tucek wrote:
Phill wrote:
Oh and I wouldnt say FUCK ABS say fuck worrying aboout showing them off. one of the best things I did was start hitting the abdominals a bit harder due to folding over in the squat into a GM. Nailed the abs even harder and well Im upright again on heavy lifts. Nail them damn abs you’ll need them though they may be covered in a nice warm blanket
I think this is actually one of my failings. What did you do to get your ab strength up to par?[/quote]
I mix it up and do a different ab move at the end of every w/o most time heavy. Cable abs, decline weighted situps with the load up near your head in the 3-5 rep area, Planks for time, wood choppers, leg raises, side bends.
Pick one or two and hit it hard and brief each w/o dont kill the abs in any one session but hit them hard and often. This way they are not in Pain recovery for any w/o but making great progress.
Mix up the reps as well heavy more than not but dont thorw in some rep work every third or forth w/o. Just a few VERY hard all out sest be sure to always crunch in and activate the bas not just move at the hip draw your shoulder down to your crotch first and work hard.
Hope that helps,
Phill
Oh Thursdays, usually I get into bed around 4:30ish and wake up around 9ish and they are pretty tough. Today is a day off for me but that brings me to a couple questions. On rest days what happens to your calorie intake, should I keep them the same to facilitate healing? What techniques do you guys use to heal up? Static stretching?
Anything you guys could share would be awesome because right now it feels like somebody chewed on my traps like bubblegum. Forearms are exhausted from wide grip pullups and farmer’s walks. After dynamic work with my glutes I can barely sit down. Yesterday was probably one of the first times when I was deadlifting with a trap bar that I felt my glutes actually do some work.
Tired but it feels so good…
Squirrel good job on those lifts, I think you could probably hit 285-290 easy if you follow the same advice that Phil gave me. I will follow that advice on Saturday with my Squats and then next week with my conventional deads. Keep up the good work man, let me know what you do to rest up before another training day. What is your diet like by the way, just a basic calorie intake type thing. Thanks man
-Hawk