long night, i’ll post tomorrow.
zzzz.
-hawk
Saturday Workout:
Front Squats (Most weight I’ve ever used)
6 x 5 at 95lbs
Decline Bench (Most reps I’ve ever done at 135)
3 x 8 at 135lbs
Bent Over Rows (Very Strict Form, Most weight I’ve ever used, lats and sides of back did more work than traps)
4 x 6 at 95lbs
Quick workout but I’m getting stronger. My legs/knees need some time off and so do my erectors and lower back. I’ll be back in the gym on Tuesday. Until then I’m going to be eating cookies and probably drink some beer. After all those deads on Thursday my abs and erectors feel like toast.
Happy New Years, be safe
-Hawk
[quote]Hawksmoor wrote:
Saturday Workout:
Front Squats (Most weight I’ve ever used)
6 x 5 at 95lbs
Decline Bench (Most reps I’ve ever done at 135)
3 x 8 at 135lbs
Bent Over Rows (Very Strict Form, Most weight I’ve ever used, lats and sides of back did more work than traps)
4 x 6 at 95lbs
Quick workout but I’m getting stronger. My legs/knees need some time off and so do my erectors and lower back. I’ll be back in the gym on Tuesday. Until then I’m going to be eating cookies and probably drink some beer. After all those deads on Thursday my abs and erectors feel like toast.
Happy New Years, be safe
-Hawk
[/quote]
Nice work Bro keep it up and have a Happy New Year,
One thing on those Bent Over Rows. If your not getting the back and lats to do the work enough I say try chest supported DB rows on an incline bench. These and seated cable rows have really taught me to use the back a lot more. Make sure to NOT pull with the arms but through the elbows. on the incline keep the load (DB’s) close and pull to your hips. really have elbows tucked and pull them BACK. On the seated rows pull again more down low the rotate at the shoulder and through the elbow pull down near you crotch.
Keep it up,
Phill
ME Upper
-BB Hang Snatches: 1x3x25lbs, 1x3x45lbs, 1x3x75, 1x3x95, 1x2x115, 1x125x1, 0x135x1, 5x1x115
-3x10x100lbs Standing Millitaries
-3x15x85lb 1-arm BB Rows
-2x15x25lbs 1-arm Cuban Press
-3x15+25lbs Twisting Crunches
My gym was closed so I used my rather limited assortment of weights at home. Ah yes, cement weights. Anyway, it was a solid workout to bring in the New Year.
And one more thing; I am gonna keep with the WS4SB for two more weeks then I am gonna switch to Staley’s 21-day itch program listed in this link http://www.T-Nation.com/findArticle.do?article=05-135-training
Thanks for all the info guys, got 2 kegs today from a liquor store for 10 bucks. Hate to sound like a dumb ass but is there a certain way to fill the kegs with the sand?
[quote]Kansky wrote:
Thanks for all the info guys, got 2 kegs today from a liquor store for 10 bucks. Hate to sound like a dumb ass but is there a certain way to fill the kegs with the sand? [/quote]
Let pressure out by pressing ball in.
Use small tool screw driver and all, something there is a ring arounf the top edge of the tap innerards, romove and pull out niow have nice hole to pour stuff in sand, concrete water etc, keep all the stuff and repalce to reseal. Just made my 300lber tonight.
have fun,
Phill
thanks phil, by the way anybody catch the WSM marathon today, DAMN!!!
[quote]Kansky wrote:
thanks phil, by the way anybody catch the WSM marathon today, DAMN!!! [/quote]
No prob bro let me know how it goes trickiest part getting the ring back in but not horrid.
No I havent caught any damn strongman one of these days I need to get a TV again LOL. butb then id sit my butt down and watch it instead of doing it have to stike a balance 
Phill
ME Lower
-Zercher Squats: 3x95, 3x115, 3x125, 3x135, 3x155, 3x185, 3x205, 1x225, 1x245, 5x1x205
-Seated Leg Curls: 1x10x170, 1x10x180, 1x10x195
-Bulgarian Split squats@25lbs per hand: 1x12, 1x8
-Seated Calf Raises strip-set: 1x10x110 side, stipped off ten per side…1x10x90…stripped 10…1x10x70
-3 sets of pinch grip with 3x10lb plates
Today, I got 245 lbs and I am pretty sure I had another 10-20lbs in the tank on those Zerchers. My arms are marked up as all hell even though I was wearing a sweatshirt. I WAS gonna do front squats but eh, Zerchers are good too.
[quote]t3h_Squirr3l wrote:
ME Lower
-Zercher Squats: 3x95, 3x115, 3x125, 3x135, 3x155, 3x185, 3x205, 1x225, 1x245, 5x1x205
-Seated Leg Curls: 1x10x170, 1x10x180, 1x10x195
-Bulgarian Split squats@25lbs per hand: 1x12, 1x8
-Seated Calf Raises strip-set: 1x10x110 side, stipped off ten per side…1x10x90…stripped 10…1x10x70
-3 sets of pinch grip with 3x10lb plates
Today, I got 245 lbs and I am pretty sure I had another 10-20lbs in the tank on those Zerchers. My arms are marked up as all hell even though I was wearing a sweatshirt. I WAS gonna do front squats but eh, Zerchers are good too. [/quote]
GREAT work on the zercher squats bro they are brutal but have great carry over. I suggest trying Zercher DL’d from the ground as well hard as heck but huge transfer to stones etc.
Keep it up,
Phill
Love the thread, I am too training for strongman Feb. 24 in Florida. I am 5’10" and currently 205 lbs.
To date my maxs are:
- deadlift- 385 lbs (raw)
- clean w/ pushpress- 195 lbs (raw)
- legpress- 700 lbs plus weight of sled x 2 reps
- shrugs- 405 lbs x 5 reps (raw)
- bench- most 305 lbs, currently around 285-290 lbs. (raw)
Keep up the good work and I’ll throw in my 2 cents every now and then.
Here’s a couple pics of my arms. I was like, heh, I wish I had a camera to take pics. Lo and behold I forgot I have a camera phone. Anyway, enjoy.
Also, if I can do zerchers with 245, how does that translate into back squats ? I have heard that you can 1rm on front squats with approx 80% of your back squat. Is there any carryover in this case ?
Am I the only one frustrated with actually finding a strongman comp within a million miles of me? I’m in NJ, and the only one i’ve heard of that was close was a meet in Philly, which I found out about the day before haha.
It’s so simple with OLing…one website with all the meets. Powerlifting gets crazy with the different feds…and strongman? I’m lost.
For strongman info try this site: www.nastrongmaninc.com
good luck
[quote]t3h_Squirr3l wrote:
Here’s a couple pics of my arms. I was like, heh, I wish I had a camera to take pics. Lo and behold I forgot I have a camera phone. Anyway, enjoy.
Also, if I can do zerchers with 245, how does that translate into back squats ? I have heard that you can 1rm on front squats with approx 80% of your back squat. Is there any carryover in this case ?[/quote]
NICE you should see my bi’s from the kegs bruises onm top of bruies. Welcome to strongman training LOL
Man im sure there is some odd equation but its all guess work and ralational and what you do more. Just dont ignore any of those lifts and your all good
Phill
[quote]IL Cazzo wrote:
Am I the only one frustrated with actually finding a strongman comp within a million miles of me? I’m in NJ, and the only one i’ve heard of that was close was a meet in Philly, which I found out about the day before haha.
It’s so simple with OLing…one website with all the meets. Powerlifting gets crazy with the different feds…and strongman? I’m lost.[/quote]
BRo im sure there are also more you dont know about smaller non sanctioned comps you need to get in touch with others active in the area.
Best of Luck,
Phill
Just had to share here its on my usual training log but filled the 300 lb keg ysterday miss it twice and tehn got that sucker for 1 after my speed squats FELT AWESOME, then got the 200lber 2 sets of four,
stay strong all and keep it up,
Phill
This thread needs Svend Karlsen, my favourite competitor.
[quote]Brett Tucek wrote:
Souperman:
Where’s the squat, man?
t3h_Squirr3l:
My zercher is approximately equal to my front squat (I think it’s actually slightly higher than my fs) and neither of them are really even close to my back squat. The 80% back squat to front squat ratio is actually pretty close to accurate, for me at least.
Phill:
Are you loading those kegs on a platform or what? I’ve always just done keg “runs” with mine, but I guess loading them is probably a good alternative to stones once in a while, eh?[/quote]
Yes loading on a 48" platform. My first meet I have to load five of them on a 48" platform much like the stones yes. Killer kicking my butt but im doing it. the 300lber is the biggest I have to load in the event I hope to atleast get to a triple on this prior to then
Phill
I need to be educated in The Way of the Viking, I think. I will look into this DVD.