Snodgrass Strongman Log

Training Training Logs
41

MONDAY 1/13/14

Light squat day

Olympic Back Squat (high bar/narrow stance) → Snatch Grip DL for first few:
45 x 10 x 2
95 x 5 x 2
135 x 5 → 135 x 3
185 x 5 → 185 x 3
225 x 5 → 225 x 3
275 x 5 → 275 x 3
315 x 5 → roommate wanted to do oly lifting so I stopped
315 x 6
315 x 7
315 x 8
315 x 9
315 x 10

After my rommmate commandeered the Oly Platform in the garage, I decided to just hit one more rep at 315 up until 10 and my lower back was screaming at me. I think it was from the 505 back squat, reverse hypers and good mornings from the couple days before.

Band Curls → Band Shoulder Raises:
x10 → x 8 x 3 sets

TUESDAY 1/14/14

Another light day. Got that grip contest this weekend and don’t really feel like doing too much until afterwards (that might change depending on my mood)

Scapular BB Rows → Band Curls:
135 x 10 → x 15
185 x 10 → x 15 x 4 sets

Wider Grip → Band Tricep Pulldowns:
185 x 10 → x 10 x 5 sets

42

WEDNESDAY 1/15/14

Push Press:
45 x 5 x 2
95 x 5
135 x 5
185 x 3 ← felt slow
185 x 2 ← felt much better
225 x 3
235 x 1
245 x 1
255 x 1
270 x 1 <–PR
245 x 5

Pullups:
BW x 10, 9 , 8 etc down to 1 with minimal rest

THURSDAY 1/16/14

Log Press:
145 x 3 x 3
165 x 3
175 x 2
185 x 2
195 x 2
205 x 2
215 x 2

Just some light log work real quick

FRIDAY 1/17/14

Drove 4 hours down to Santa Cruz, CA for a grip contest the next day, but wanted to train the day before and talk to the promoter Clay Edgin.

Squat:
45 x 5 x 2
95 x 5 x 2
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 1
405 x 1
455 x 1
495 x 1 <–Wobbely bar since there were 4 Rogue 45lb bumpers and then steel 45 on the end. Clay warned me that it would be wobbely and I thought it would be fine. I unracked it and it was all over the place. Once I stabalized it the decent was ridiculous and coming out of the hole was like going up in steps but eventually got back up haha

Front Squat:
225 x 3
225 x 3
275 x 3 x 3

Yoke:
265 x 80 ft
355
445
535 ← Not very fast. I think the wobbely squats and the weight cut was getting to me.

Reverse Hypers:
200 x 8
400 x 8 x 3 sets

SATURDAY 1/18/14

Grip Contest:
Axle Deadlift: up to around 360
Sledge hammer: 15lb hammer @ 19"
Captains of Crush: #3 for 4.something seconds
Rolling Thunder: Hit 80kg (176lb) but missed 85kg (187lb)
100lb plate hold in each hand: 44ish seconds

MAS Wrestling afterwards.

Took first in Grip and MAS wrestling. Had a blast picking up those weird grip implements

SUNDAY 1/19/14

Press:
45 x 5
95 x 5
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
195 x 3
205 x 1

Incline Bench → Landmine Car DL:
45 x 5 → 90 x 3
95 x 5 → 180 x 3
135 x 5 → 270 x 1
185 x 5 → 360 x 5 <-used straps but pretty easy
nothing → 450 x 1 ← was WAY too low and a really hard pull

PullUps:
wide, chin, neutral:
Bw x 2, 3, 4
BW x 2, 4, 4
BW x 4, 4, 2
BW x 5, 3, 2

43

I’m a little behind on my log so here goes. BIG POST time

MONDAY 1/20/14

Box Squat (because my buddy was doing them):
135 x 5 x 2
185 x 5
225 x 5
275 x 5
315 x 5
365 x 3

Regular Back Squat:
405 x 15 <–Did this one to prep for the Strongman show in Washington Next Month (RAB’s 2nd Annual Strongman Show)

Good Mornings:
225 x 5

TUESDAY 1/21/14

LOG Press:
singles and doubles up to
235 x 1
255 x NO (almost had it a couple time, but ultimately couldn’t finish)

Farmers Walks 50 ft: (Training for California’s Strongest Man where there will be 250ea hand for 100ft)
200lb ea
220lb ea
240lb ea

THURSDAY 1/23/14:

Deadlift: <–> Log Press:
225 x 3 → 145 x 3 x 3 sets
315 x 3 → 195 x 3
405 x 2
495 x 1
545 x 1 <–feeling good. Tight and no grind.
615 x NO <–grip gave out, but felt easy
615 x 1 <–PR, used straps because of the grip issue, but it felt good going up. Lockout was not pretty though.

FRIDAY 1/24/14:

Bench:
Warm up
225 x 3
275 x 1
315 x 2
300 x 2
225 x 6
315 x 2 (3 board press)

messed around with the bands a bit

Elite FTS Orange band on each side:
95 x 3
135 x 3
185 x 1
185 x 1
185 x 3

Sandbag to shoulder:
240lb x 5 singles

SATURDAY 1/25/14:

Front Squat:
45 x 10 x 3
95 x 5
135 x 5
185 x 5
225 x 5
275 x 5
335 x 5 x 5 sets

Top Partial Back Squat:
495 x 3
585 x 3
675 x 3
765 x 1

Ab Rollouts <–> Face Pulls:
10 → 10 x 5 sets

SUNDAY 1/26/14:

DB Snatch to warm up:
90lb x 1 ea x 3 sets

Incline Bench <–> T-Bar Rows:
95 x 6 → 90 x 8 x 2 sets
135 x 6 → 135 x 8
185 x 6 → 135 x 8
225 x 6 → 135 x 8 x 6 sets

Messed around a bit with some dips, random neck machine and some curls

Crunches on Bosu Ball:
15 reps x 3 sets

44

Weird question, do you know a Snodgrass from West Virginia that was (maybe still is) a U.S. Marine? He would of gone to boot camp in June of 2004.

45

[quote]usmccds423 wrote:
Weird question, do you know a Snodgrass from West Virginia that was (maybe still is) a U.S. Marine? He would of gone to boot camp in June of 2004.[/quote]

I do not. Lots of Snodgrass’ out there and I’m the only one I know haha

46

Been awhile since I’ve been on T-Nation or updated my log (slacker, I know). I’ll give a few days now and a few of the days in a later post.

TUESDAY 1/28/14

DB Snatch:
65 x 3ea
90 x 3 ea
100 x 1 ea
110 x 1 ea
120 x 1 ea
130 x 1 ea
140 x NO
135 x 1 on right

Sumo Deadlift:
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
465 x 3
495 x 3
Regular:
495 x 3
495 x 4

Hanging Leg Raises:
x 3 sets of 8

WEDNESDAY 1/29/14
long warmup with barbell press and OH squat

Press:
45 x 5
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
195 x 4

Banded Push Press (with the bands around feet and neck):
65 x 5
65 x 5
95 x 5
115 x 5

Did those to try and work on dipping under the bar to help my log press. They were interesting and by the end I could see how they could help engrain that pattern.

Push Press:
135 x 2
185 x 1
235 x 1 <–felt really heavy so stopped

Hang Pull → Tricep Band Pulldown:
185 x 12 → x 12 x 3 sets

FRIDAY 1/31/14

Push Press:
worked up to
255 x 1
275 x NO x 2 <–was feeling good, but couldn’t set a new PR. Felt light but couldn’t lockout once over head

Squat:
warmup

Had previously watched that “Who has the Sickest Squat” video where they have a Powerlifter, Weightlifter, Strongman and Bodybuilder all squat their bodyweight for 5 minutes. I thought it didn’t look that hard and I could easily beat their scores. So I put 205 on the bar and tried…my mistake :frowning:

205 x 65 reps in 3:30 mins.

Then I got a MASSIVE headache (possible migraine. Not sure since I’ve never had a migraine). I was in pain for like an hour and utterly destroyed. I think I was dehydrated too much for that and the increased pressure plus lack of water was not good.

SATURDAY 2/1/14

Bench:
135 x 10 x 2
185 x 5
225 x 10
275 x 3
315 x 3
335 x 1

Bench is feeling good. I’m shooting for the 365-405 range this year to make up for my bench sucking for so long.

Incline:
Lots of messing around
245 x 1
275 x NO <–I think I can usually get this but the previous Benching took it out of me.

Just messed around on random machines with the guys.

47

MONDAY 2/3/14

Went to the gym expecting to squat, but all the racks were full so I jumped on the bench with some friends. Not much of a warm up for bench though.

Bench:
135 x 10
225 x 5
275 x 3
315 x 2

Squat rack opened up so I stopped benching

Squat:
45 x 10 x 2
135 x 5
185 x 5
225 x 5
275 x 5
315 x 1
365 x 1
405 x 1
455 x 1
495 x 1 <–felt SUPER easy
405 x 5 x 3 sets

Dips:
45 x 10
90 x 10
135 x 10

Pullups:
45 x 5 x 5 sets

Hanging Leg Raises:
sets of 6, 5, 4, and 3

Next day I didn’t feel all that well so I took the day off. The day after that I felt even worse. Ended up leaving work early because I felt like I was going to throw up. Spent the entirety of Wednesday sleeping, taking hot baths and just recovering from what I assume was a illness that was going around my town and that I got because I weakened my immune system by doing a little too much in the last few days.

THURSDAY 2/6/14

Not feeling 100%, but I felt like I needed to get my body moving and doing something so went to the gym to do some light work.

DB Snatch:
70s x 3ea
90s x 3ea
110s x 1ea
120s x 1ea

DB snatch is usually a pretty good indicator of how I’m feeling that day. 120s felt really heavy and I felt non-explosive.

Press:
45 x 5
135 x 5
185 x 5

Push Press:
225 x 5

Front Squat:
225 x 5 x 3 sets

Pullups → Neck Machine:
45 x 5 → sets of 10 x 3 sets

SATURDAY 2/8/14

Training at Strongman

Sandbag throws over a 15 foot bar to practice for the Keg toss at CA Strongest Man

Log:
worked up to
235 x 2
255 x NO
235 x 1
245 x NO x quite a few tries

Not feeling great on the push part of my log that day. The clean was the easiest it has felt in a long time. I expect to get 240 at the RAB 2nd Annual Strongman show in the coming week. And then I’m really going to work on tricep strength and mobility in hopes of hitting a 260 log at CA Strongest.

Farmers:
200 x 50 ft
290 x 30 ft
290 x a few picks
340 x 1 pick <–really heavy

My farmers walk is not where I think it needs to be. I realized my grip rubs against my thighs when I carry and it pulls my thumbs off the bar which causes me to drop it. I need to work on somehow flaring my lats or something to keep my hands off the bar because holding the weight otherwise isn’t that bad.

SUNDAY 2/9/14

Loaded stones at my house with my friend. There will be a stone series at RAB and it will be my buddies first show. His stones only go up to 265 and mine go up to around 340 I believe. I only have a 225 stone though so I just set the bar high and tried to work on speed and height.

225 stone loading over bar ranging from 48-56"

MONDAY 2/10/14

My backside is pretty torn up from farmers and stones the past few days so was planning on taking it light.

Incline:
135 x 10
185 x 6
185 x 3
225 x 5 x 4sets

Deadlift:

Speed pulls
315 x 3 x 5 sets <–feeling super quick, super explosive
405 x 1 <–still feeling really easy
495 x 1 <— lockout was not great since my grip gave out with a double over grip
545 x 1 ← halfway up. Couldn’t lockout.

Not terribly pleased with the deadlifts, but I attribute that to all the back work from the stones and farmers. My back has been my biggest weakness in my opinion with locking weight out and since it was fried I couldn’t get 545 which should be easy for me. Especially since I got the weight to my thighs and was laughing at the absurdity of not being able to lock that out. Oh well.

48

WEDNESDAY 2/12/14

RAB Strongman contest in Washington is the coming weekend so I’m taking it slow.

Squat:
Working on using the knee wraps since I plan to use them in the Squat, but never use them in training.
Worked up to 405 x 5 ← easy

Pull ups for good measure

Took the next 3 days off. Friday consisted of driving 11 hours to Washington. Saturday was weigh in which was easy for me since I was competing in the 231-264lb class at a body weight of 204 w/ all my clothes and shoes on. After weigh ins it was time to eat and relax. My training partners had to cut weight 10lbs for one guy and 15-20 for the other.

SUNDAY 2/16/14

Contest

Squat w/ Tires for reps:
411lb x 8 reps <–I was not used to the tires and the awkward bounce they can give you if you don’t hit them on the boxes at the same time. That really threw me off. I was hoping for at least 10 reps and possibly up to 15, but oh well.

Deadlift Medley:
Axle - 353lb
Trap Bar - 455
18" pull - 601
Frame - 700

I was not afraid of the weights since I could pull much more than that. I did mess up though and wear my straps for the frame. I’ve pulled a 700lb frame before without straps, BUT the frame was one I was used to, had a higher pick and the frame in the contest had slippery handles. I decided to use the straps on the frame to make sure I didn’t miss my first try. My time for all 4 was 22 seconds. Putting the straps on probably cost me 5seconds or more.

Log Press:

The log we were using was large, slippery and didn’t feel good to me. I hit the starting weight of 215, but missed the second weight of 235 which is something I can hit normally in training for a triple. I was not very happy with that and was at least hoping to get that weight and beat out a few more people for a better score.

Carry and Drag:

Carry Keg (250lbs) 30ft, Sandbag (225lb) 20ft, Stone (225lb) 15ft and then drag a sled 60 ft.

The carries were easy except I got too psyched up and messed up on all three carries. The Keg I set down on the platform too quickly and it tipped over and I had to backtrack a few steps and put it back up. The sandbag I missed the first pick and had to pick again. The stone I picked up too quickly and it flew out of my hands, but I caught it midair and saved that one. Those mistakes only cost me a few extra seconds.

The drag though was HORRIBLE!!! It was a grind the whole way. I knew to just keep pulling, one step at a time and eventually I would finish. I finally made it (in the time limit) and then proceeded to get the largest leg pump I have EVER had. My legs felt like jello and I couldn’t even stand up. I laid on the ground and my friend made me move my legs to keep them from being tight.

Stone Series:
225, 250, 275, 300, 330

I had never successfully lifted a 300lb stone before let alone load it to a 54" platform. I made quick work of the first three stones. I got to the 300lb and nailed the pick. I slowly rolled it up and finally got it onto the platform. PR!!! The next stone was 330lbs. I took my time to setup since I knew if I was to get it, it would require absolute concentration. The pick was surprisingly easy. Got it in my lap and started the roll up myself. I ended up with it on my chest but I was pretty leaned back and compressed. I was just a little short of the top of the platform. I struggled to get it up but eventually it fell down. I still had time so I picked it up again. Lapped it and rolled it up again, but this time with even MORE lean. It almost folded me in half and I threw it off me.

I am quite happy with the stone series performance. It wasn’t fast, but I got the 300lb stone and feel confident that by the time CA Strongest Man happens in a month I’ll be able to get the 330 stone there and try for the 360.

49

TUESDAY 2/18/14

A little beat up after the contest especially with the 11 hour drive back home right after, through the night and then work a few hours after getting home. I slept well Monday night.

Floor Press → Band Pull Aparts:
135 x 5 → x 15
185 x 5 → x 15
255 x 5 → x 15
255 x 5 → x 14
255 x 5 → x 13
255 x 5 → x 12
255 x 5 → x 11

Z-Press:
135 x 5 x 3sets

DB Row → DB Lateral Raises:
150 x 10 ea → 10’s x 10 ea x 2 sets

Hanging Leg Raises:
BW x 8 x 3 sets

WEDNESDAY 2/19/14

Snatch Grip DL → Band Flies:
135 x 3 → x8
135 x 3 → x8
185 x 3 → x8
225 x 3 → x8
275 x 3 → x8
315 x 3 → x10 banded leg pulls
365 x 3 → x10 banded leg pulls

3" Deficit DL → Axle Curl:
365 x 3 → 10 w/ 35lb bar
405 x 3 → 10
455 x 3 → 10

Hip Thrus → Band Ab Curls:
405 x 5 → x 15 x 3 sets

50

THURSDAY 2/20/14

Push Press:
45 x 10
95 x 5
135 x 5
185 x 1
225 x 1
245 x 1 <–feeling heavy so stopped there
225 x 1

Strict Press:
135 x 13 (failure)

Klokov Press:
135 x 5 x 2sets

DB Lateral Raises → Turkey Flies (bent over reverse flies):
10’s x 10 → 45’s x 8 x 3 sets

Curls:
2 drop sets of 25 reps

Hanging Leg Raises:
2 sets of 8

FRIDAY 2/21/14

Made Atlas Stones in my garage. Hoping to have a 250-275lb 18" and a 290-310lb 20" in a week

SATURDAY 2/22/14

Strongman training

Sandbag throws over 15foot bar to mimic keg toss at CA Strongest

Yoke:
50ft walks working up by 90lb jumps up to 750 x 50ft
Yoke wasn’t feeling great, but 750 wasn’t too bad. I made some mistakes and dropped a few times, but it wasn’t crushing.

Farmers:
200 x 50ft x 2
290 x 25ft (failure) x 2

Broad Jumps x 3 singles

MONDAY 2/24/14

Squats:

Been awhile since I squated except for the tire squats at the RAB contest. Squat was feeling okay, but my hip flexors were not feeling great.

Worked up by 25’s and 45s for sets of 5 until I started singles:
315 x 1
365 x 1
405 x 1
455 x 1 x 2
505 x NO ← got stuck in the hole. My training partner was egging me on to go for it since I’ve hit it before and it is my current max. I wasn’t mentally prepared I think. The unrack was good and strong and he said the decent was perfect, but it just looked like I lacked conviction coming out of the hole.

405 x 3

Good Morning:
225 x 5 x 5 sets

Ab Rollout → DB Raises:
12 → 10’s x 12 x 3 sets

Pullups:
BW - 8,7,6,5,4,3,2,1 minimal rest between

TUESDAY 2/25/14

Floor Press → Overhead Squat:
135 x 10 → 45 x 5
135 x 10 → 45 x 5
185 x 5 → 65 x 5
205 x 5 → 65 x 5
225 x 5 → 65 x 5
225 x 5 → 65 x 5
245 x 5 → 75 x 4
275 x cluster singles for a triple (10 sec rest) → Snatch 75lb x 3

Strict Press → Snatch:
135 x 6 → 95 x 1
135 x 6 → 105 x 1
135 x 6 → 115 x 1
135 x 6 → 125 x 1
135 x 6 → 135 x NOPE

Trying to open up and fortify my back in hopes of helping my log press. The overhead squats and snatches should help my mobility or at least that is the theory. I’m going to try and keep them in the rotation in the next couple weeks.

High Pull → Banded Tricep Pulldowns:
225 x 3 → 15 reps x 3 sets

DB Curls:
Right for a set then left for a set: 10,10,9,9,8,8…2,2,1,1

My training is going well right now. My lower back is still not 100% after the RAB contest, but everything else has recovered. Going to let my new stones out this weekend and hopefully do a stone series from about 225–> 330 with some tacky. It usually takes me about 2 weeks to recovery fully from Stones before I can do them again without my bicep getting really inflamed so I will hit stones this weekend and then not again until CA Strongest.

Going to be working on Log Press for reps since just trying to Max hasn’t shown much improvement on my log yet and the rep work will help me try to get fast with the dip part of my press. Other than that, Yoke is looking strong and is one of my easiest events. My toss is looking good, but won’t really know until I either get a keg to toss or we get to CA Strongest and try to toss the kegs there. Should probably get a keg to toss around before the show just so I can get the timing down on it. Going to be different than a sandbag.

Farmers are getting better. I really have to work on putting my arms back on my lats or else they come forward, which is more natural for me currently, and my hands rub against my thighs causing me to drop the weight. We have been working above contest weight at 290 (contest is 250) so I’m hoping once we get to the contest 250 will be a breeze.

Only thing I think won’t go well at the show is my Log Press. I need to get it down so that I can at least easily hit a 240 log anytime. Missing 235 at RAB really demoralized me. I have hit that in training on our log, but the different log didn’t feel comfortable. I need to be solid enough to hit 240 since most the people in my class will probably be hitting 260-300 and I don’t want to get dead last in the event. The press really digs me into a hole that I have to work hard to come out of.

Time to train hard! My diet has been good lately. My body runs really well on no carbs for 5 days and then lots of carbs on weekends/Strongman days. I’m back to that instead of eating crap like I did the few days after RAB. Feeling healthy and strong!

tl;dr CA Strongest Man coming up and I’m getting stronger :stuck_out_tongue:

51

WEDNESDAY 2/26/14

Jump Squats:
45 x 10
45 x 5
135 x 5
135 x 5
135 x 3
185 x 3 x 5

Squats:
225 x 1 x 2
275 x 1 x 2
315 x 1
365 x 1
405 x 1 <–feeling pretty tired and 405 was feeling heavy so I shut it down.

THURSDAY 2/27/14

Bench:
45 x 10
135 x 5
185 x 5
225 x 1
275 x 1
315 x 1
335 x NO <–Wasn’t feeling great, but my training partners were egging me on to hit my current PR. It came straight to my chest and I knew I shouldn’t even try to push so I didn’t.

Push Press:
135 x 5
185 x 3 <–strict
225 x 2
225 x 2
225 x 1 x 10sets

Snatch Work:
Power Snatched 135 quite a few time and then some overhead squats inbetween. Then eventually did some full Snatches with 135.

Behind the Neck Push Press:
225 x 3
265 x 1

Z Press:
135 x 5
155 x 3
155 x 3
175 x 1
185 x 1
205 x NO

Pullups:
Brought a dice. We rolled the dice and did the amount of reps shown until we got to 50 BW Pullups.

Chinup:
90lbs x 3

SATURDAY 3/1/14

Sandbag Throws

Log:
Worked up to singles at 235 x about 3-4sets
Doubles @ 235 x about 3-4 sets

Couldn’t manage to get a triple at 235. My log feels like it is regressing. Working on my technique and trying to push and press in 1 motion instead of a push and then press that my stupid body is currently doing.

Farmers:
200 x 50ft
250 x 50ft x 2
290 x 10 ft
290 x 1 pick
290 x 25 ft

Prowler Pushes:
a few 100 ft sprints and jumps

SUNDAY 3/2/14

Sandbag Throws

Atlas Stones:
225 x 1
275 x 1
330 x 1 <–tackied up at this point
335 x 1
Series: 225, 275, 330 and then missed the 335 because I ran out of tacky
335 x 1

More Sandbag Throws

2 weeks out from California’s Strongest Man!!! I am feeling pretty good about the show.

The Log Press will be bad for me, but I’m hoping to at least get my technique and confidence up so I can at least be confident that I will hit a 240 log there and salvage some points.

Yoke Walk, that is my bread and butter. I was moving around with 750 a week ago and it was okay. Our yoke will be 700 I believe so it shouldn’t be too bad. I will hit contest weight next weekend to test it also.

Farmers Walk/Tire Flip - Farmers are looking good. Running with the 250s in each hand. Still working on keeping my chest up and my arms back and pinned on my lats so that my hands don’t rub against my thighs. 250lbs is feeling easy though. Still need to touch a tire to make sure I remember what I’m doing with that. Will hit that next weekend to work on some form.

Keg Toss - Sandbag throws are looking good. If we had a keg I would feel more confident, but should be good for the contest. One of my training partners is looking really strong at the sandbags and will probably be the guy to beat.

Atlas Stones - Feeling really good about the stones. The 330 stones are being picked up easily with tacky and can roll them up to over a 50" bar. I think I will at least pick up the 360 stone at the contest.

2 weeks out. Time to recover as best I can and work on the minor technique issues. Can’t get too much stronger in that time without blowing myself out.

52

Have you ever tried stretching or rolling out your lats? I’ve heard tight lats can hinder overhead work; figure anything’s worth a shot.

53

I try to foam roll everymorning, but I probably should spend more time on my lats then I do. Never hurts to foam roll harder. Good idea!

54

TUESDAY 3/4/14

Hadn’t hit squats in awhile so wanted to get some work in.

Front Squat:
45 x 5 x2sets
95 x 5 x 2
135 x 5
185 x 5
225 x 3
275 x 3
315 x 1
365 x 1 <–pretty easy
405 x 1 <–slight grind @ middle. Was my previous PR
315 x 2 <–felt horrible haha

Oly Back Squat:
315 x 3 <–slow
315 x 3 <–better
315 x 3 <–2 sec pause at bottom then explode up

Regular Back Squat:
365 x 1
405 x 1 x 5 with about 20 seconds rest (walk to drinking fountain come back)
425 x 1 x 3 same 20 second rest

Pullups:
Bw x 8 x 5 sets

Took a few days off after this. Seeing a new girl so spent that time to relax, recover and get to know her.

SUNDAY 3/9/14

Hit some sandbag tosses to warm up

Log:
145 x a few
195 x a few more warmups
215 x 2
225 x 1
245 x 1 x 2 sets
195 x 5 x <–working on my jerk and getting under it quick
215 x 5
225 x 1 <–ugly. rested it on my head :stuck_out_tongue:
235 x 1 <–missed the second one and called it quits at that

Yoke:
100 x 50 x 2
280 x 50
460 x 50
640 x 50
750 x 50 <–dropped it once. But not too slow. Training partner didn’t drop it, but he didn’t go faster

Yoke is feeling good. If the contest weight stays at 700 and is on a nice yoke like a BiggDogg yoke it will be super easy. If contest weight goes up we are still prepared so that is nice. Should be a pretty quick walk.

TUESDAY 3/11/14

Decided to hit 80% on the big 4 lifts and possibly 85% on them if feeling good to get some quick rep work in, but nothing too taxing.

Press:
45 x 10 x 2
95 x 5 x 2
135 x 5
165 x 5 <–80% of strict press max
175 x 3 <–85%

Squat:
135 x 5 x 2
225 x 5
405 x 5 <–80% of squat max
425 x 3 <–85%

Floor Press (because all benches were taken):
45 x 5
135 x 5
185 x 5
245 x 5 <–80% of 90% of my bench max

Deadlift:
225 x 3
315 x 3 <–so quick
405 x 1 <–super quick also
495 x 3 <–wasn’t feeling 5 like I was shooting for so I shut it down at 3

Got a slight case of the Flu on Monday. Felt not great Tuesday, but decided to train through it which helped. Felt better Wednesday and now, Thursday morning, I’m feeling great except for a slightly stuffed nose.

We are driving 10 hours tonight to Huntington Beach so we can weigh in that morning and be down there to eat and relax the day before the contest. I woke up at 201 with my sweatpants on this morning so my weigh in will be easy. My buddy is currently cutting, but should be fine and the guy driving us is in the heavy weights so he doesn’t care about the weigh in. We will be sleeping while he drives through the night.

Excited and nervous at the same time. Just mentally preparing for the events. I know I am going to do well and I have high expectations of winning this show especially for the 200lbers. We will see. I will try to get some videos recorded and posted after we compete for you guys.

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Using a lacrosse ball on my lats makes me want to cry! Nice work you got in here. You’re a pretty strong dude!

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[quote]MightyMouse17 wrote:
Using a lacrosse ball on my lats makes me want to cry! Nice work you got in here. You’re a pretty strong dude![/quote]

Seriously. Damn lacrosse balls! Thanks for the compliment. Working towards getting stronger always.

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Okay here comes a HUGE post since it has been so long. Firstly, here is the video of my California’s Strongest Man performance. I’ll post my feelings about it below in the log.

SATURDAY 3/15/14

CALIFORNIA’S STRONGEST MAN 2014

The contest was in Huntington Beach, CA. My training partners and I live in Chico, CA about 9 hours drive away. We started our drive around 10pm and drove through the night, rotating shifts driving. We finally arrived around 6:30 in the morning. The weigh in wasn’t scheduled until 12 so we decided to get some sleep in the car. I was only cutting about 5lbs, but one of my training partners was on a 1 week 15lb cut. The other training partner was a heavy weight and did not need to cut.

We slept and then hungout on the beach, unable to eat or drink anything. We finally waiting until noon, weighed in and then eat our faces off. The rest of the day was filled with eating, hydrating and sleeping (on the beach). I started to get sick later in the day and my ears wouldn’t pop. By night time my left ear was in quite alot of pain and wouldn’t pop or if I tried to pop it, it hurt even worse.

I took a shitload of Ibuprofen and tried to sleep it off. Woke up in the morning really congested, but the ear was better. It was game day and it was no time to be sick or worry about being sick. We stretched and foam rolled and then head down to the contest area. Met up with the rest of Team Big Sac at the contest and got ready for the day.

Contest:

1st Event: Max Log Press - 3 Attempts

1st Attempt - Started off with 225lb which I pretty much strict pressed with very little leg drive. I’m not bragging about that because that is not what I wanted to do. I needed to use my legs more because once it got heavier I wouldn’t be able to just strict press it

2nd Attempt - 245lb. Hit it pretty easy. My previous best PR in training was 255 so I was feeling confident and good, especially considering I missed 235 in Washington a month ago.

3rd Attempt - 265lb. I really wanted to get this, but was happy with hitting 245 and knew this would be a stretch to get. I cleaned it really easily, but couldn’t get it over my head. Based on the video, I was not pushing it back enough to even have a chance to get my head through.

Placed pretty decently in the log press even with only a 245 press.

2nd Event - Keg Toss

We trained for this event with sandbags and trying to hit the room at the gym which was about 20ft. had no idea how we would do throwing a keg, but it was pretty easy. Until the last keg, I was flying through them. That last keg though was either much heavier or I was gassed from throwing the first 4. I did pretty good though considering most people didn’t even get the 4th keg.

3rd Event - 250lb Farmers Walk/ 650 Tire Flip

We had trained the farmers walk pretty well and I was confident for that and knew I could flip the tire, but my form was bad on it since we didn’t flip a tire once in training before this. The tire really irritates my bicep and forearms and I didn’t need that in my training.

The farmers turned out to be some unruly implements. They were big, long, and the weight was not centered right. The walk was not as quick as I wanted, but everyone was struggling with them so it was okay. The tire flipping even went well until the last few flips where I was just gassed, but I finished the event with an okay time.

4th Event - 660lb Yoke for 80 ft

The Yoke is my event and I crushed it. We watched the top 200lber in the standings so far, Shawn Couch, go pretty fast with the yoke with about 21 sec. My training partner did it in 18sec and then I went and got 15sec. Ended up only getting 1 more point than my buddy because there was no one between us. It may not have awarded me much points than the other 200’s I was competing against but it made me feel good.

5th Event - Atlas Stone Series - 250, 275, 315, 335, 365

My goal going into this was to crush 250 and 275, hit 315 pretty easy and then hopefully get 335. Then I would struggle with 365.

What actually happened was I got overzealous and it took me a couple attempts on 250, got 275 easily, then couldn’t get 315 over the platform. My backside was just fried from the days events and I had nothing left in me. I was quite upset about that performance.

Going into the stones I was right behind my training partner in the standings. He went right after me, got the 315 and secured his position above me. I was even more upset with my performance after that haha

Overall I got 12th place and third in the 200’s. My training partner got 8th and 2nd in the 200’s and that random guy we didn’t know at the start (the only under 200 we didn’t know) got 5th overall!!!

Next year I’ll do better for sure, but I still need to qualify for Nationals this year. I was expecting to qualify for Nationals at this contest which is why I competed in Middleweight in Washington.

After the contest we ate and drank. Stuffed our faces and then went to bed. The next day I was horribly sick. I had so much mucus coming out of me and I was utterly destroyed. My voice was also gone from yelling at the competition the previous day and I couldn’t talk normal for the next 4 days.

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MONDAY 3/17/14

Two days after CSM we were back in the gym. We don’t particularly like resting after a show since we don’t want to get all stiff so a few of us hit the local gym for some movement.

Incline → BB Row:
45 x 5 → 135 x 5
95 x 5 → 135 x 5
135 x 5 → 135 x 5
160 x 5 → 135 x 5
185 x 5 → 135 x 5
210 x 9 → 135 x 5

Z-Press:
135 x 5
145 x 5
145 x 5

Pullups:
45 x 6 x 5sets

Ab Rollouts:
two sets of 15

We followed this up with alot of drinking that day for St. Patricks Day. Probably why I was feeling sick and didn’t have a voice for a few more days.

THURSDAY 3/20/14

The next contest we are really training for is Northern Nevada’s Strongest Man in early August. I have to go and defend my title as the 200lb winner. The events will be Axle C+P 225 for reps, 14" deadlift 500lb for reps, truck pull, farmers walk and stones.

Axle C+P:
Worked up to 235 x 3 x 3 sets

Frame Deadlift:
worked up to
660 x 1 strapless
750 x No. My body just wasn’t feeling it.

Zercher Yoke (it is going to be in a contest in April at Dan Green’s gym)
370 x 50 ft
460 x 50 ft

Still feeling pretty weak but we kept reminding ourselves we did just compete 5 days prior.

SATURDAY 3/22/14

Trained at our old training partners house. We hadn’t seen him since the August show.

Axle C+P:
worked up to 225 x 3 x 1

Freaky 55 for Axle Clean and Strict Press:
145lbs x 5x5, 4x4, 3x3, 2x2, 1x1 for a total of 55 reps. We rested about 1-2 minutes between sets

I had a huge trap and tricep pump after that. I was surprised that I was able to strict press 145 by the end of that.

Tire Pull:
Pulled a tire with a rope assist for 60 ft. It was heavy. Then we added more weight and did it again for 60 ft. I will be training this as much as possible since it is in the Dan Green/BBBC show and also in the Reno Show.

Grip work - picking up a 4" ball attached to a plate loaded pipe until we couldn’t pick it up anymore.

SUNDAY 3/23/14

Log Z-Press → BB Glute Bridge:
145 x 3 x 8 sets → 315 x 5, 405 x 5, 495 x 5 x 2, 585 x 5 x 2

BB Rows:
Freak 55 with 225lbs: 5x5, 4x4, 3x3, 2x2, 1x1 for a total of 55 reps no straps

MONDAY 3/24/14

Starting on a 5/3/1 routine again for Squat, Strict Press, Deadlift and Incline Bench. I am going to try and throw in ALOT of back work and much more assistance work than I previously was doing. And also abs every day.

Squats:
warmup
295 x 5
335 x 5
385 x 5 x 5 sets <–On squat and deadlift 5’s day I am going to do 5x5 instead of max reps on the 5 set. I think 5x5 will have a better strength carryover than hitting that set for 10+reps

Deadlift: (going to do boring but big variation of squat/deadlift and deadlift/squat days)
warm up
405 x 3 x 5 sets (HUGE lower back pump)

Safety Squat Good Mornings → Hanging Leg Raises:
145 x 8 → set of 8 x 2 sets of both

had to stop because my lower back was SO pumped it hurt.

WEDNESDAY 3/26/14

Press → Pullups:
warm up → BW x 5 x 3 sets
120 x 5 → BW x 5
135 x 5 → BW x 5
155 x 11 → BW x 5

Z-Press → BB Rows:
135 x 5 → 205 x 10 x 3 sets

Floor Press → BB Curl:
205 x 8 → Bar x 12 x 3 sets

DB Raises → Banded abs:
20’s side x 5, front x 5, turkey flies x 5 → x15 x 3 sets

EZ-Bar Curls:
45 x 10–>40 x 10–>20 x 10–>Bar x 10

THURSDAY 3/27/14

Deadlift:
135 x 5
225 x 5 x 3
315 x 5
315 x 2
365 x 5
405 x 5
455 x 5 x 5 ← these were more mentally tiring and daunting than physical, but I was getting a HUGE lower back pump again.

Squat → DB Curls:
225 x 10 → 12’s x 15 x 5 sets

Crunches → 1 Leg Glute Briges:
x20 → 10 ea

Random Shit:
Pullups while yelling “JACKED N TAN 2014”
Rowing the weight guys were cleaning with or were rowing with including a 250 axle double overhand a few tims
Handstands and Handstand walks while yelling “#CROSSFIT”
Randomly hitting a 285lb bench for a single

Prowler Work:
Frog Jumps, sprints and very slow/very low pushes for a few sets total.

That sums up my huge post from my lack of keeping this updating. I will try to keep the updates more consistent. I am very excited for the next few months of training. I am going to go back to basics of hitting the main lifts via 5/3/1 and working in lots of assistance work under the moniker of “JackedNTan2014”

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SATURDAY 3/29/14

Axle Clean and Press:
125 x 5
175 x 5
215 x 3 x 2 sets
250 x clean, but no press x 3 sets
230 x 4
230 x 5

Farmers:
110 x 100ft
200 x 100ft
250 x 50
250 x pick but no run
290 x 50 (had to use straps. Hands were totally beat up)
290 x 10 (straps again)
340 x pick (straps)

Random Stuff:
Axle Bench: 290 x 3, 300 x 1
DB raises / DB press for sets of 15
Bench: 290 x 3, 205 x 17
More DB raises

SUNDAY 3/30/14

BB Rows:
135 x 10
185 x 8 x 4sets
225 x 8 x 8 sets
225 x 9 x 4 sets

^^ “Hunchback 100” do a back movement for 100 reps no matter how many sets it takes

DB Concentration Curls:
20’s x 15 x 3

Reverse BB Curls:
65 x 8
65 x 10
65 x 12
65 x 10
65 x 10

Frame Shrugs (with straps) → DB lateral Raises:
380lb x 15 → 20’s x 10 x 6 sets
380 x 10

^Hunchback 100 again

Crunches → Single Leg Glute Bridge:
20lb kettlebell @ head x 20 → 10ea x 3 sets

Kettlebell Curls:
18lbs x 15 x 3 sets

Then went shopping. When I got home I did 5/3/1 for incline in my garage:

Incline Bench:
160 x 5
185 x 5
210 x 10

MONDAY 3/31/14

Squat:
warm up
315 x 3
360 x 3
405 x 11

Deadlift → EZ-Bar Curls:
315 x 5 → 50lb + bar x 10 x 5 sets

Crunches → Banded leg pull backs (weird shit to pass the time between crunches):
25lb plate near head x 20 → 10 ea x 2 sets

TUESDAY 4/1/14

Axle C+P:
warm up which was about 2 sets with 135
230 x 3
230 x 2
230 x 4
230 x 3 (4th just wouldn’t lockout)

Yoke Squat (a couple inches above parallel to work on lockout for deadlift):
100 x 5
190 x 5
280 x 5
370 x 5
460 x 5
570 x 5
660 x 3
750 x NO x 3sets

Random Shit:
DB Curls and raises while walking around the gym talking
Bench: 225 x 3, 275 x 1, 225 x 10 (narrow) x 2 sets
More walking curls and raises

Currently I am really adding in alot of assistance for biceps and shoulders. My “programming” is 5/3/1 for squat, strict press, deadlift and incline, but on the 5’s week I’m doing 5x5 for squat and deadlift. Strongman training is usually on Saturdays or possibly Thursday as well. Sunday has turned into our assistance or JACKEDNTAN2014 day where we just do back and other assistance work.

Everything is going well. I’ve finally recovered from CA Strongest. The extra rep work on squats I feel like is going to bring my squat up a bit. I’m not too worried about it, but I had neglected my squat and my deadlift recently. I’m just mainly focused on trying to get my press up. If I can get it out of the mid 200’s and to the higher 200’s then I will be happy for a bit. Seems a 300lb press in the 200lb LW division puts you in the upper levels of pressing so if I can do that then my chance for securing more points at a meet are better.

Weak events right now: stones, farmers, press
Strong events: Yoke, “carry and load” events, deadlift events

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THURSDAY 4/3/14

Brought my new girlfriend to the gym today to teach her how to deadlift and squat so my lifting was not as intense as usual, but I hit my 5/3/1 deadlift (3’s week) and assistance squats.

Deadlift:
Warm up
360 x 3
430 x 3
485 x 10 <–first 8 were really easy. Last two were a slight hitch, but still good off the floor

Squat:
225 x 10 x 5 <–I was squatting to a very low box a few inches below parallel. Man that sucks.

Crunches for a few sets

FRIDAY 4/4/14

Press:
warm up
130 x 3
150 x 3
165 x 10

Z-Press:
135 x 5 x 5

Seated DB Press → BB Rows:
50’s x 12 → 225 x 8
55’s x 10 → 225 x 8 x 3

Cable Tricep Pulldowns → Cable Face Pulls:
60lb x 10 → x 10
70lb x 10 → x 10 x 3 sets

Pullups → Crunches on a ball
Bw x 6 → 20 x 2 sets

SATURDAY 4/5/14

Strongman day at a training partners house out of town. We pressed for almost 2 hours!

Axle C+P:
Warmup
215 x 4
215 x 7
215 x 4

Had a neck cramp the whole time from a axle clean the previous week.

Freaky 55 Axle (all strict, except for the 205):
155 x 5 x 5 sets
155 x 4 x 3 sets
205 x 4 x 1
155 x 3 x 3 sets
155 x 5 x 1

Tire Drag:
4 plates 50 ft
5 plates 100 ft → last 10 feet was HORRIBLE and up hill.

Zercher Yoke:
370lb x 100 ft

Husafell Stone:
300lb x picked up and carried for about 5 feet x 2 sets

^^ Just getting used to picking up a Husafell Stone since our training partner had one.

Pretty good day. Pressed for a LONGGGG time especially since I pressed the previous night.