Strongman Log!

Training Training Logs
61

2/22/13

SOHP
45x8
135x5
185x3
210x1
225x1
5x2 attempt with 60 second rest between sets
225x2
225x2
225x2
225x1, push press for second, not strong enough for 5x2 with this.

just kidding, composed myself, took a deep breath and one minute later knocked the set out
225x2

SOHP w/ axle 30 second rest between sets, awesome volume!
185x4
185x4
185x4
175x3
145x4
125x4
125x4

seated incline front raises, both arms together
25x10
DS (drop set)
single arm
10x15
5x15

seated one arm side laterals
40x10 (per arm)
45 sec rest
25x8

bent over rear delt flies

10x~15-20
5x~15-20

Just realized I forgot to do triceps

diamond pushups…
bwx20
bwx10
bwx10

felt like shit today mentally and physically from last workout, but at the end of the day what really matters is knowing your short comings aren’t from lack of effort.

62

2/26/13

Front Squats,took few days off

no belt and barefoot today!

45x5
135x5
185x3 all paused. did another warm up in between just cause it’s been a few days since i’ve trained and i wanna make sure i’ve ‘greased the groove’ thoroughly
225x3
275x3
315x2
335x1

6x2 with 340 2-3 minute rest this time, cutting rest periods down because i think it will be good for me.
340x2
340x2
340x2
340x2
340x2
340x2

^all very swift easy reps happy with this

Front racked position lunges (these are hard as HELL!) reps per leg
135x0…I’m in over my head
95x8
115x8 these are so hard, it’s absolutely killing every part of my back, my core, my legs (BOTH LEGS AT THE SAME TIME AND IM LUNGING WTF?) and my ankles and glutes!
95x10

light core work

medicine ball crunches
x12,12,12

turkish get ups
45x1
55x1
65x1 lol hamstring cramp

done

63

2/28/13
Events

2" Axle clean and press

125x5 Power cleans, 5 presses
175x4 Power cleans, 4 cont cleans
215x2 Power cleans, 2 cont cleans
235x1 Power, 1 cont, cont felt like crap, power was easy

265x1 Double overhand power clean and press, PR for double overhand clean!

265x7 Cleans and 7 presses, all continentals. The cleans were atrocious, but I haven’t done even moderately heavy continentals probably since summer. Cardio was fine, cleans need to be faster. Felt good, still a bit beat up from high leg volume a few days back but a good day anyway.

Farmers walk figure eights
170x2x
170x2x
170x2x
170x2x

These were more taxing than I wanted them to be today, but after the axle work it was expected.

120x2x
120x2x
120x2x

STUPID conditioning…

In a fit of rage and discontent, I decided to do a 120/hand farmers up a 280 foot hill and back down. For each time I drop, I do 20 burpees. Total=~600 feet

I ended up dropping four times, so 80 burpees. Funny story, grade school children were coincidentally arriving home from schooling at the same time as this set, so the parents and children were likely appalled at the site of a man drooling and foaming from the mouth profusely while lifting heavy weights and doing burpees. I’m sure they think I’m a respectable strapping young lad.

64

I’m tired of being a joke. I’m tired of always holding back what’s inside of me because of the circumstances. I don’t care anymore. I don’t care about my family that chooses to be weak minded mother fuckers who spray nonsense and insults on someone like me who betters themselves. I’m tired of caring the next day over a post that made me look like a lunatic. I don’t care anymore. I’m done fucking around. I’m going to show everybody soon what I’m made of.

bench press
135x10
225x1
275x1
295x2
315x2

225x15

65

3/3/13
Deadlifts on 2" deficit

Time to finish what I started one week ago

135x5
225x3
315x2
365x1
405x1
455x1 I’m adapting myself to a more KK style of pulling. I like it more so far. Toes out, digging heels into ground to elicit the glutes off the floor. The pulls feel less ugly and more smooth and swift feeling.
455x1
455x1
455x1
455x1
455x1

Some of the earlier sets felt more difficult than the later ones which is odd. Also, I shortened the rest periods to about 2-3 minutes from 5-6.

Hip thrusts w/ 2" axle
125x8
215x8
305x8,8,8

One arm BB rows standing on 5 inch deficit (allows me to get a stretch in the muscle at the bottom)
25x10
50 20 in chains x 8
60 20 in chains x 8
drop set
50x8
25x10

Ab rollouts
x8
x8
x8

Med. ball crunches
x8
25x8,8,8

DB side bends
25x8
70x8
100x8
100x8

curls for fun
95x6
135x5

hammer curls
40x5/arm
40x5/arm
40x5/arm

got my SWOLE on, KA’NAM’SAYIN?!

66

3/5/13

SOHP
45x8
135x5
185x1
210x1
230x1
240x1
240x1
240x1
240x1
240x1
240x1
6x1 w/ 240, happy with this. 60 second rest on first 3 sets, raised it up to about 2 minutes on the later sets.

I sort of fucked up my wrist on the last set. I made the mistake of being careless re-racking the weight and missed the right side and caught it with my wrist. I iced it ASAP. Should be fine.

Putting wrist wraps on for the remainder of the session. I normally train totally gearless, but I want to play it safe as I do indeed enjoy having healthy wrists.

SOHP w/ axle
125x8
175x10 tough
175x6 blah

Z presses w/ axle
125x5x5 60 sec rest

i did probably 150 reps of shoulder assistance work. cant touch my right delt with my left hand.

diamond pushups with chains on neck
x8
x5
x5

This workout left me with hematomas in both wrists from the wrist wraps I guess? Both wrists were pretty swollen.

67

[quote]strongmanvinny wrote:
This workout left me with hematomas in both wrists from the wrist wraps I guess? Both wrists were pretty swollen.[/quote]
I was doing heavy rack pulls with wrist straps once, and I had bruises on my wrists the next day. A lady at work asked me if I was into bondage or something…

In other news, very impressive strict pressing. That is awesome man.

68

[quote]csulli wrote:

[quote]strongmanvinny wrote:
This workout left me with hematomas in both wrists from the wrist wraps I guess? Both wrists were pretty swollen.[/quote]
I was doing heavy rack pulls with wrist straps once, and I had bruises on my wrists the next day. A lady at work asked me if I was into bondage or something…

In other news, very impressive strict pressing. That is awesome man.[/quote]

LOL, I’m still mirin’ your deadlifts!

69

3/7/13

Front Squats

135x5
225x3
275x3 way easy
315x2 315 is starting to feel very easy
365x2
365x2
365x2
365x2
365x2

365x5x2, hit my goal. Was a bit unsure how it would go with a weight that is only familiar to me as being heavy. I can now say I’ve surely went past my front squat plateau. Perhaps in a month or so I’ll shoot for a weight significantly over 400.

2 second pause front squats, 1-2 min rest
285x5
285x5 winded

pause fronts squats to 11" box! LOW AS SHIT! I avoid sitting back on the box so I can maintain my posture and composure and explode with everything I’ve got. 60 sec rest
135x5
185 30 w/ chains x2,2,2,2

Kneeling jumps
Bwx3
Bwx3
10x3
Bwx3
Bwx3

One Leg Front Squat-Lunges
135x8/leg
115x8/leg
95x8/leg

I can feel an aching pain in the vastus lateralis tie in. Doubt it’s serious, I’ll have to keep an eye on it.

Rolled out my quads a little bit until that tender feeling goes away. Took about 1 min or so. Feels much better now.

Small Ab circuit
russian twists
25x10

lying leg raises
x10

25x10

x10

done

70

3/10/13

Bullshit Event Day

I did not plain to train today but I did out of boredom.

Farmers
120x80 ft turn halfway
120x80 ft turn halfway
170x80 ft turn halfwway
170xblah blah dont remember turn halfway

My dog got out and i had to sprint and chase him (230lbs sprinting on concrete, probably been 5 years since i’ve actually sprinted, and I was much lighter then, did NOT feel good on my shins).

170 yet again, was cold and had to warm back up, felt like crap

210x80 feet turn, eh

260x120 feet no drop, not fast but consistent speed and strong form which is what im more concerned with atm.

Feels good to know I can handle real weight on farmers in spite of not training them heavy for 2 months.

Attempts at figure eights. Never do these unless you’re fresh! I was stupid and did them quite exhausted. The point of figure eights isn’t primarily cardio but more so form and dexterity.

170x shitty, hands hurt, I wanna go to bed!
170x found out I’m very exhausted and need to call it for the farmers today.

Club bell workout with a 25 lb front axle! Ghetto!

One arm swings to my 300lb non-radial soft tire that when hit, reacts like a sandbag! No rebound! YUM!
x10/arm
30 sec rest
x10/arm
30 sec rest
x10/arm

I stressed working on a lateral plane here. Really making sure to dig in to the twist pattern. Great cardio here, I really like doing these with the axle even if it’s absurd. It’s powder coated which makes it even more difficult.

I plan on giving the next few days a rest before deadlifting again. My back and hips have been all jacked up and I really really really should be doing an entire deload which I have no decided on doing yet but we shall see.

71

3/13/13
DEADLIFTSSSSSS

Apprehensive coming into this session because my pulls have been absolutely SHIT lately, and It’s killed my training mood. Time to suffer anyway! HOORAY!

Deads off 2" deficit
135x3x3
225x3 pulled slack out of bar for the first time…not sure what to think with how it felt
315x3
365x1
405x1
455x1
485x1 killed it,smooth the entire way. I’m good for 500+ off a 2" deficit. At the lockout, I contemplated doing a double LOL.
500x1 I wanted it to go smooth but it wasn’t smooth…not hitched and not terribly slow but meh. I shall take it. 2" Deficit! wooooo

Speed Pulls 2" deficit

SIPPIN ON OJ EATIN POP TARTS FOAM ROLLIN’ IN BETWEEN SETS NA’ MEAN?!!?1 (I’m getting lightheaded)

225x7x3, shut it down after 7 sets, CNS is just gone.

Snatch Grip Deads 2" deficit
225x3 Am I supposed to feel these in my quads? My quads are burning already :confused:
295x5
295x8
295x8 most painful exercise I have experienced
295x8

GM’s w/ axle
85x5x5

Hip Thrusts w/ axle
125x5
245x5x5

One Arm BB rows
25x10
50x5
50+chains 5x5

Plank
x60 sec

Swiss ball leg rollouts
x5x5

DB side bends
25x15

Assistance work today was moderate weigh and volume. I’m still feeling pretty smashed up so the least I could was change up the accessory shit. I also am not going to have the best food options for a day or so, so I need not abuse my muscles too much.

derpaderp.

72

3/15/13
‘deloading’…starting…NOW!

Strict Overhead Press
45x10
95x10
115x5
150x10
185x7-8 or something

Bench w/ feet up on bench, no arch
95x10
135x4
185x10
185x10
185x10

Doing a really light deload (or just an actual deload) with pressing day just doesn’t tickle my fancy! It was far from exhausting myself but the volume was moderate so…lalala dont care. I take my deloads MUCH more seriously with squatting and deadlifting.

BB curls
45x8
95x5
115x5
135x3
150x3 rofl just terrible. I felt a pain in my muscle belly but it’s fine.

Calling it before the workout gets out of hand.

73

3/17/13

I’ve eaten so much food lately I’m feeling like a fat buffalo. A bit dehydrated too but good thing it’s light training.

Light Front Squats
135x5x5 all paused

I was wondering if anyone could point this out or give me even a little info on a small back issue. Well, if I extend my low back and thoracic spine I get a ache/somewhat sharp pain about 5-6 inches below the bottom of my right shoulder blade. It usually only occurs after heavy deadlifts and persists usually until the next deadlift session then goes away which is rather efficient LOL. Even at the bottom of a squat or front squat, coming out of the hole I feel it. It feels like broken concrete. I know that’s terrible, but it just feels like a lose piece inside, which is a really bad thought. It doesn’t prevent me from doing anything but bent over barbell rows. It’s as if the weight being substantially over my base of support really makes it hurt.

Foam rollng la di da lalala

Static stretching and time to rehydrate before I die.

74

3/18/13

Ok so here’s the deal. I haven’t been drinking water much lately. I normally take in atleast a gallon a day, some times two. I drank not even half a gallon yesterday and almost none today. I have been entirely carb depleted and have only been living off my protein shakes because I just haven’t made it out to get food yet (lol). Came in randomly and was sort of caught in the aura of OLY lifting since I was watching a bunch of videos of high bar deep squatting.

TL;DR I’m doing heavy high bar back squats after not back squatting in a year on a day that I’m technically dehydrated and carb depleted.

High Bar Back Squats in raised heel shoes/boots

135x1
185x1
255x1
305x1
345x1
365x1
405x2 lol my best with 405 ever is 5 reps a year ago when I trained them more. I did 2 and held myself back from more, because I know if I really wanted to, I could have knocked that out for 8 reps.

I’m VERY tempted to acclimate myself to back squats and just knock out 500 for the sake of having a 500 BS and 500 DL. I know if I ditch fronts it might detract from my strongman performance…but I. MUST.BACK. SQUAT. 500.

I’m also supposed to be deloading

Oops.

75

Strong squats! Did you use a belt and knee wraps with that 405?

76

[quote]wozniak1995 wrote:
Strong squats! Did you use a belt and knee wraps with that 405?[/quote]

No, I train entirely raw. The squats were done barefoot, beltless and wrapless!

77

It’s also hard for me to NOT want to do back squats. I really shouldn’t because I feel a noticeable difference in my performance but I think I might have gotten bit by the back squat bug (if there even is one). I’m thinking sometime around may or june I’ll begin a cycle with back squats just to train up to 500.

78

[quote]strongmanvinny wrote:
It’s also hard for me to NOT want to do back squats. I really shouldn’t because I feel a noticeable difference in my performance but I think I might have gotten bit by the back squat bug (if there even is one). I’m thinking sometime around may or june I’ll begin a cycle with back squats just to train up to 500. [/quote]
Just go for it man. You don’t have to dump front squats. I think the mental benefits you’ll glean from having the satisfaction of knowing you can back squat a quarter ton will far outweigh whatever you have to sacrifice to add in a little more back squatting (if you sacrifice anything at all!).

79

[quote]csulli wrote:

[quote]strongmanvinny wrote:
It’s also hard for me to NOT want to do back squats. I really shouldn’t because I feel a noticeable difference in my performance but I think I might have gotten bit by the back squat bug (if there even is one). I’m thinking sometime around may or june I’ll begin a cycle with back squats just to train up to 500. [/quote]
Just go for it man. You don’t have to dump front squats. I think the mental benefits you’ll glean from having the satisfaction of knowing you can back squat a quarter ton will far outweigh whatever you have to sacrifice to add in a little more back squatting (if you sacrifice anything at all!).[/quote]

I think you’re right dude. Also, because I think I’ll be squatting high bar, it’ll have more carry over this time around for strongman because in the past I only squatted low bar. I shall map this all out. I’m excited LOL!

80

Wow, you’re fucking strong dude.