Road to Strongman

Training Powerlifting
152

[quote]danger-kelly wrote:
Monopoly19 wrote:
Well, hell, I guess I will start posting some workouts in here as well. I’m on the road to strongman as well, so maybe all the guys here who train this way will keep pumping stuff into the thread.

Monday: ME upper day

Push jerk with 2.5" axel
140X5, 225X5, 225X3, 275X1 (miss) 265X1 (nailed it, 275 is a fuggin mental block for me, I have done 280 with the log)

Did you clean the axle prior to the jerk? The log should be a ton harder. Are you deadlifting around 500-550?
[/quote]

Just unracked the weight on this day, no clean. I have cleaned and pressed 255 with the axel however, it’s so much harder to hold onto.

Good guess on the deadlift, currently at 600 off the floor.

Although my clean sucks, it’s the press that I am lacking on. I just feel so much more weighed down with the 10 extra lbs. Like I said, at this point it’s mental more than anything.

Monopoly

153

[quote]Hawksmoor wrote:
I just pulled 315 for 2 singles. The first pull was ridiculously hard. There was some rounding of my back, it wasn’t the prettiest but I pulled it. The second single I believe was much better, my upper back rounded but it actually pulled more like I thought a deadlift should be. My erectors are pretty fried though, your erectors running up your back should be tired right? I never lifted that heavy before so just wondering. But my back feels good and I was actually pulling 275 right afterwards very easy. I gotta eat real fast and I’ll post my full workout.

-Hawk[/quote]

good job man, I remember the first time I pulled 315, felt damn good.
Do you mind if i start throwing my strongman workouts in here? I am preparing for a comp in April that I am not really ready for so I will training real hard!
Just asking cause it is your thread

keep up the hard work

154

Yeah 315 felt great, thanks for the support and go ahead and post your workouts buddy.

Monopoly I was just wondering what is your diet/supplement intake like? You said you went from 180 to 240 and I was just wondering what type of calories your taking in. Thanks buddy.

Today is a rest day. Squat day is a couple days away. Can’t wait.

-Hawk

155

[quote]Hawksmoor wrote:
Yeah 315 felt great, thanks for the support and go ahead and post your workouts buddy.

Monopoly I was just wondering what is your diet/supplement intake like? You said you went from 180 to 240 and I was just wondering what type of calories your taking in. Thanks buddy.

Today is a rest day. Squat day is a couple days away. Can’t wait.

-Hawk
[/quote]

Hey Hawk,
BTW, wasn’t trying to hijack your thread, so if you’d like me to post in my own thread, let me know.

From 180lbs to 220lbs is what I think I said, or that’s what I should have said. This was during my first 3 years of training. I was lucky enough to live in a frat house and have a cook during this time, so all food was pretty much free. A typical day during that time would have been;

7am: 6 whole eggs, 2 pieces of toast, 1 glass milk

10am: myoplex gainer with milk

12pm: 2 or 3 searvings of whatever was for lunch

2-3pm: another myoplex shake with milk

5pm: 2 servings of whatever was for dinner

7pm: I’d always make myself another plate at dinner then reheat it at this point in time

10pm: sometimes I would have a shake, or junk food, sometimes nothing.

I would have grown more at this point, but my intensity during training probably sucked. I either worked out alone of with my g/f, so you can guess what that was like.

Now, I try to take in a minimum of 6k calories, 400 grams of protien, and I don’t care about the rest :slight_smile: It’s so hard to get that much food down, and my metabolism is pretty quick. When I try to really gain again, I’ll bump to 7k calories and 500 grams of protien. I have also had some “help” over the past 2 years to go from 220 to 250, so take that however you want. Keep it up, it’s a journey.

Monopoly

156

[quote]Hawksmoor wrote:
I just pulled 315 for 2 singles. The first pull was ridiculously hard. There was some rounding of my back, it wasn’t the prettiest but I pulled it. The second single I believe was much better, my upper back rounded but it actually pulled more like I thought a deadlift should be. My erectors are pretty fried though, your erectors running up your back should be tired right? I never lifted that heavy before so just wondering. But my back feels good and I was actually pulling 275 right afterwards very easy. I gotta eat real fast and I’ll post my full workout.

-Hawk[/quote]

Krap, now I’m under the gun for tomorrow. Any residual soreness from your session. Congrats on the 315!

157

There was some soreness after my session including the 2 315 singles. But now there is alot of soreness because my dumbass decided that I needed to pull 315 for singles yesterday too. It was just one of those things that I had to prove wasn’t a fluke. The 315 singles went up much smoother the second time around. I’m going to take a couple weeks off from maxing. I’ll try for 330 on deadlifts probably around Jan 24. I feel muscles and lines on my back that I’ve never felt before so it was worth it.

Good luck with your pulls Kelly, if you pull more than 315 than you’ll put me under the gun.

Off to dinner, then work tomorrow…score.

-Hawk

158

Just posting my update, been training for a month now. Have a novice strongman competition on Feb. 24. I have gained 10 lbs to 210 lbs in the last month on 200 grams of protein a day. Doing a lot of power/olympic style lifting. I tried snatch grip deadlifts today, a lot harder but better gains. My RAW max lifts thus far:

*Deadlift- 405 lbs
*Squat- 315 lbs X 2
*Clean- 200 lbs
*push-press- 200 lbs

Enjoying reading everyone’s progress, strategies and tips. Keep up the good work everyone!

159

Wendsday 1/10/07 Overhead work
My shoulders, forearms and wrists are still pretty sore and beat up from Sundays event work so I kept it light today.
strict press

95lbx10 100x8 110x5 130x3

push press

115x8 135x4 155x2

Lock out work

In this I start by setting the pins at chin level and do sets of 5 sitting on a flat bench with no back support moving the pins up one level each set

chin level 115x5
forehead level 125x5
above head 135x4 I really struggled at this spot as I think this is my sticking point, I plan on attacking it next week.
I stopped with the pressing becuase I wanted to lay off my shoulder and wrist this week.

finished off with 2 sets of 15 decline tricep extensions

160

[quote]KO421 wrote:
Wendsday 1/10/07 Overhead work
My shoulders, forearms and wrists are still pretty sore and beat up from Sundays event work so I kept it light today.
strict press

95lbx10 100x8 110x5 130x3

push press

115x8 135x4 155x2

Lock out work

In this I start by setting the pins at chin level and do sets of 5 sitting on a flat bench with no back support moving the pins up one level each set

chin level 115x5
forehead level 125x5
above head 135x4 I really struggled at this spot as I think this is my sticking point, I plan on attacking it next week.
I stopped with the pressing becuase I wanted to lay off my shoulder and wrist this week.

finished off with 2 sets of 15 decline tricep extensions

[/quote]

Good work bro and that progression on the lockout could be good BUT your also selling your self shorty a bit with that stimulus not being able to use the loads you would to elicite progression as much. This due to the fact by the time you get to the high pin where you would be able to press HIGH loads the tris etc are wore the hell out.

Might consider mixing it up some days start at the high pin and get that HIGH load then progress down and lower the load.

Just a thought,
Phill

161

Bodybuilding day

-Incline DB Bench/Incline DB Rows, 60 lbs…supersets for 15 minutes of pure hell
-Front Squats/Good AMs, 145lbs…same…my back hurts…so much…I hate you Staley.
-pulley crunches…7 drop sets, 10 reps each, starting at 50lbs.

162

[quote]t3h_Squirr3l wrote:
Bodybuilding day

-Incline DB Bench/Incline DB Rows, 60 lbs…supersets for 15 minutes of pure hell
-Front Squats/Good AMs, 145lbs…same…my back hurts…so much…I hate you Staley.
-pulley crunches…7 drop sets, 10 reps each, starting at 50lbs.[/quote]

FEEL the PUMP baby LOL

we all need a little BB work from time to time Nice work keep it up

Phill

163

[quote]t3h_Squirr3l wrote:
Bodybuilding day

-Incline DB Bench/Incline DB Rows, 60 lbs…supersets for 15 minutes of pure hell
-Front Squats/Good AMs, 145lbs…same…my back hurts…so much…I hate you Staley.
-pulley crunches…7 drop sets, 10 reps each, starting at 50lbs.[/quote]

yeah… ummm so your shoulders are throbbing. sweet, feathery, floating jesus that doesn’t sound fun. how’s your body weight coming along?

164

My bodyweight is around 215ish right now. And no, my shoulders are fine. My ass, my lower back and hamstrings are f*ckin finished. ME day is so much more fun :(.

165

[quote]Phill wrote:
KO421 wrote:
Wendsday 1/10/07 Overhead work
My shoulders, forearms and wrists are still pretty sore and beat up from Sundays event work so I kept it light today.
strict press

95lbx10 100x8 110x5 130x3

push press

115x8 135x4 155x2

Lock out work

In this I start by setting the pins at chin level and do sets of 5 sitting on a flat bench with no back support moving the pins up one level each set

chin level 115x5
forehead level 125x5
above head 135x4 I really struggled at this spot as I think this is my sticking point, I plan on attacking it next week.
I stopped with the pressing becuase I wanted to lay off my shoulder and wrist this week.

finished off with 2 sets of 15 decline tricep extensions

Good work bro and that progression on the lockout could be good BUT your also selling your self shorty a bit with that stimulus not being able to use the loads you would to elicite progression as much. This due to the fact by the time you get to the high pin where you would be able to press HIGH loads the tris etc are wore the hell out.

Might consider mixing it up some days start at the high pin and get that HIGH load then progress down and lower the load.

Just a thought,
Phill[/quote]

correct as always Phil.
This was my first workout on this program so it was more to get a fell for it.
I planed on doing exactly that next week. As right above my head is my sticking point in push presses.

166

BTW Current stats
height: 5’7
weight 180lbs
age 21
PR’s
push press 180lbs
Squat 315x5 225x20
deadlift 405

167

Question: Why the hell are good mornings named GOOD mornings ? When you wake up and you can hardly move because you did heavy Good AMs the previous day, that’s NOT a GOOD morning. A good morning is waking up to a ‘slurpee’ from your girlfriend, damnit; not a bloody posterior chain so sore you have to waddle!

168

[quote]KO421 wrote:
correct as always Phil.
This was my first workout on this program so it was more to get a fell for it.
I planed on doing exactly that next week. As right above my head is my sticking point in push presses.
[/quote]

Sweet as is mine on the sticking point the last damn few inches well that and having a piss poor push but im working on that as well only back to the OH stuff for a few weeks now and coming along.

Attack those weaknesses and above all no matter what just work damn hard and that you did,

Keep it up

Phill

169

1/9 DE lower

power stairs: 4 sets of 10 at 235lbs

sled drags: sled + tire + 200lbs. 3 runs of 60ft, fast as possible

leg press: 2 sets of 20, 4 plates/side

abs

1/11/07 DE upper

push jerk from back: 8 sets of 3 at 145

flat bench: double wrapped some purple bands on the bar, not sure of tension weight. 8 sets of 3

seated row with single rope: 3 sets of 12, 210lbs. This was a bitch. We held the rope like you would in an arm over arm position. My hands are very sore today

abs

I am going to do some clean work with a really good olympic lifter tomorrow, then will have a ME/event day on sunday. I’m probably overtraining, but whatever…

Train hard this weekend fellas

Monopoly

170

Monopoly, I like your avatar - sponsor a vegetarian :wink:

Anyways I’ll be using your rope row idea - quite smart.

Commercial gym last night:
I did 4 exercises in a superset: DL, Military, Leg Curl, and Cable-Row-1 Arm. 7 sets of each.

I’d alternate a light set with a heavy set.

DL: 295 x 5 or 325 x 1
Mil: 115 x 5 or 125 x 1
LC: 100 x 5 or 110 x 3
Row: 80 x 5 or 85 x 3

Towards the end of it my wife was tapping her feet ready to go… so my last set of light DL’s I did with militaries… 1 rep of DL, then 1 rep of Mil until I had completed 5 reps of each… that f***in’ sucked.

Got home and mowed through a stack of pork chops like it was my job.

171

for about the past week I have been able to do next to nothing, just totally drained, decided to make this a deload week(my 1st ever), anybody else ever have something like this, when I was training for PLing this never happened. Thanks guys this thread is awesome!!!