Strongman Log!

Training Training Logs
81

3/19/13

low vol/low intensity event work

Tire: Haven’t taken it out since those 16 year old girls tried to jack it!

700x5x5, 60 sec rest periods

Plate Carries
55x100ft turn@ halfway
100x100ft
150x100ft
200x100ft

last set felt like a bunch of poop so I stopped with what i had planned to do which was multiple sets with 200. didn’t realize it was kicking my ass so much.

150x300 ft or something, I made 3 revolutions or some shit. my grip at the start was totally off so it fucked up the rest of the run. i had to stop carrying and rest it on my lap and regrip. brutal set but the cardio will pay off.

calling it

82

3/21/13

Light Deads

135x5x5

core stuff
plank
x1 min

side planks (per side)
x40 sec
x40 sec

Today was the final day of light training. Next pressing workout will be the first heavy workout back.

I’ve also decided to work my back squats to 500. So I’ll still be doing front squats but focusing on backs.

83

kk I really wanna fucking squat but I can’t! I WANNA DO SMOLOV I WANNA DO SHEIKO RAWR I WANNA DO IT ALL FUCKING RIGHT NOW. I’m very excited for this but I have to wait a few days and this is bugging the shit out of me. Oh whaleeeeee.

84

Reposting because apparently Tnation doesn’t want me to post in my log anymore? ~.~

3/23/13
229 morning weight

slept in, didnt have alot of time to train so i hauled ass today

SOHP
45x10
135x10
155x5
185x13 PR I think, my body starting shaking violently at like rep 9-10 LOL My cardio is down with this, I think I could’ve gotten 14-15 because the strength was there, I just hit a wall hard.

Floor Press w/ pause
225x1
275x1
300x1
315 30 in chains x 1
315 30 in chains x 1
315 30 in chains x 2 doubled it for some unknown reason
315 30 in chains x 1
250x6 calling it there because my stupid RC is bugging me

RC maintenance stuff

Lying paused tricep extensions w/ axle (basically paused floor skull crushers)
vol was low because my triceps are totally fried from the previous shit obviously

85x5
105x5
145x5

Rear delt flyes
5x15
10x15,15,15

TONS of stretching and foam rolling for first time back squats since over a year tomorrow.

85

3/24/13

High Bar Back Squats w/ raise heel no belt

135x3
225x3
315x1
365x1
405x1
435x1 starting to feel heavy now
455x1 felt the same 435, i wanted 475 but it’s gonna take some time to get better at back squats, been a long time. Just not strong enough yet. 500 will be mine soon.

volume work with 365 all 60 sec rest periods

365x5 I think I need shoes with no give in them lol, these work boots just aren’t solid at the sole.
365x5
365x5
365x5
365x5
365x5

6x5 beltless with 365 lol i guess i came in swinging. don’t know why i do these things.

my lower back has that feeling again. it feels really really congested and just compacted from these squats. i guess this is expected? i rolled my low back and lied flat on the floor for 5 minutes to let it decompress.

plank x60 sec this sucked

DB side bends
25x20/20

Today didn’t go better or worse than expected. It just kind of ‘went’. I wanted to surely have busted past the halfway mark to 500. Would’ve been better for my ego but w/e.

86

ummmm

87

kk. my log wouldnt post so i have to post it again just like last time. GOSH I LOVE T NATION.

88

If this reposts 47,000 times I don’t care. I DON’T CARE!

3/26/13

Events - Still sore as hell from squats.

Loaded Carries
100x100ft
150x100ft
200x100ft
235x100ft, 50ish seconds i think, the pick was disgusting because i’m using the sleeve of an old barbell loaded with bumpers and plates for this, and it makes you lean forward really really badly when you try to lap it. The walk was easy but fuck the pick for real!

Tire
925x4
925x0 totally spent, I couldn’t get it to my knee. This tire is really hard to get a grip on, and it’s fat as hell.

Went home, ate a little and ready to go in 20 minutes.

Push Jerk w/ axle out of rack
125x5
215x3
265x3
285x2
305x dog got out again. He always gets out when I have to do my top set ~.~
305x1, missed first and punched it second easily.
305x1, same as last set. I’m exhausted by now.
265x7, wanted 10 for some reason, but it’s just not happening this late in a workout.

donesies.

89

3/28/13
Deads off 2" deficit again!

135x5,5
225x5
315x3
365x1
405x1
455x0 budged it and put it down involuntarily dunno what happened must’ve psyched myself out
455x1
455x5

SI joint is not doing so well

Snatch grip deads on 2" deficit NO straps
315x1
365x1
405x2
405x0

this workout was a testament to my injuries catching up to me. my SI joint for all i know is totally gone (left one). the back squats i performed recently facilitated the injury so i’ll be going back to front squats without question.

This really sucks. I had thoughts in my head of me cutting down 30lbs and doing cardio only training and disassociating myself from the image of being a strongman because of this injury. It’s really heartbreaking if this is the case. I’m hoping with getting back into front squats that things will ease off but the damage might be set in stone from today even if I hope and pray it isn’t.

Maybe I’ll just drop the whole ‘dream’ and just become a bench only powerlifter because my press is so stupidly strong. I swear I’d MUCH rather overhead press 300lbs than deadlift it. That’s terrible! Who else can say that? NO ONE.

Eh.

No more.

90

3/30/13

AM cardio, moderate intensity

Push Jerks w/ axle
125x5
215x3
wrist wraps on
265x2
285x1
285x1
285x1
285x1 this one was easier than the previous sets not sure what i did
285x1 easiest one, but dipped really low for some reason

Floor presses
45x12
135x5 i did some stupid shit a few days ago that cost me the floor presses of this workout cause of my RC
225x3 calling it here for these, RC is just agitated because im stupid

Behind the neck presses - first time doing these
95x8
115x5
135x5
135x5
135x3 failed 4th rep
135x4 failed 5th

Side Lateral/Front Raise superset
x8/8
x8/8
x8/8

Rear delt flyes
10x10,10,10

Incline DB press
40x5
90x5,5
100x5,5

stupid

finished.

Unfortunately I’m being forced to step out of the strongman light for a bit due to this injury. I’ve committed to dieting down to about 210 (230 atm) and keep training heavy with event training but done to suit my situation. I won’t be neglecting deadlifts; in fact I will be taking the next deadlift workout off and doing them cautiously the next time around. Will be adding low/mod intensity cardio in the AM and PM. Diet adjustments aren’t final yet but I’ll probably just ease on the carbs. Goal will be to maintain as much strength as possible.

91

[quote]strongmanvinny wrote:
Maybe I’ll just drop the whole ‘dream’ and just become a bench only powerlifter because my press is so stupidly strong.[/quote]
I’m game if you are man. Seriously though I do hope you get your injuries fixed. Young as you are you’ve got plenty of time to get them figured out.

92

Totally didn’t follow my ‘diet’ yesterday.

4/1/13

FRONT SQUATS no belt
135x5
225x3 hard?!
275x3 bit dizzy
315x1 better
315x10 PR DEFINITELY had the strength for 11-12, but i did this set shirtless so i likely would’ve lost my rack position had i attempted another rep.

Quarter front squats (bar height at mid abdomen maybe 1-2 inches above navel)
225x8
315x5
365x4 (i think)
405x5 tough

Hang POWER cleans - no way in hell im gonna drop into a full front squat to catch these lmao
135x3
185x3
225x3
275x1
300x fail
300x failx2, i tried it twice in the same set LOL got it halfway in like a half curl thing, it flopped back down and i didnt even drop it or rerack it i just tried it again. I can definitely get this fresh.

Step ups to 17" box (one leg at once)
45x6/6
135x6/6
135x6/6
135x6/6
135x6/6

Step ups to 17" box
BW x nonstop for 6:30 seconds this was hard but i’m happy i pushed through it all

Light core complex

russian twists
10x25

DB side bends
35x15

frog crunches
x15

lying leg raises
x15

“A lot of people, because they’re impatient, and they want things right now, allow their dreams to die in rejection; they allow their dreams to die in bankruptcy; they allow their dreams to die in negative conversation; they allow their dreams to die in excuses; they allow their dreams to die inside of them because they’re not patient; they don’t trust, they don’t believe. Belief and trust gives you patience.” - Les Brown

93

4/3/13

Axle clean and press - double overhand power cleans (very low on chalk today and it’s humid as can be this morning)

125x5,5,5
175x5,5
195x3
225x10 cleans, 10 presses- Huge PR considering these were all double overhand power cleans. Last time I hit 10 was sometime in august with mixed continentals.

Shrugs w/ farmers handles
120/handx15
120/handx50 yes you’d think twice before assuming these were strict shrugs…but they were…atleast until about rep 35. Things got REALLLL ugly there. Didn’t think I’d make it to not but 40. I made it to 50 yayyyyy. I used to shrug the 100lb dumbbells for sets of 50, but this was much harder on grip, and upper back/core.

^incoming traps of regret in the morning

shitty pinch grips (weight represents one plate of two used)
25s good
35s in the past i could never budge this even with ample amounts of chalk but SUCCESS today! Not sure if I should celebrate this or not.
35s x fail

GRIP MEDLEY
25’s pinch grip for time x15 seconds each roughly

plate curls
two 10’s x 10 reps/hand

45lb finger curls on lip x 10 reps both hands simultaneously

135lb DBL overhand axle hold for time x failure probably around a minute

94

Holy frontsquats strongman!

95

[quote]csulli wrote:
Holy frontsquats strongman![/quote]

Oh my yes.

96

4/5/13 - CROSSFIT! OMG!!1

Planned on just doing very very light, but high volume RDL’s today to help my back take a load off, but the night leading up to this session I was stuck lamenting about how I ate 8 slices of NY style pizza (yes the greasy 10 inch slices im fat i know) and just was not happy with myself so I figured my willpower was strong enough from my strongman backround to do the 13.1 crossfit workout. Unfortunately my cardio is practically nonexistent…that being said I’ll supply whoever views this log with a monologue that dictates my thought process for the following sets/reps whatever it is:

40 burpees: i wanted to actually quit here. I was out of breath by 25 burpees and my body was cold and I just had no desire to continue. I started to pace myself after the 25th rep because I was in over my head already.

75lb snatch x 30: these were ok. Not much to say about it besides being quite out of breath but I was able to push through the lactic acid here.

30 burpees: this was absurd. this really made me become unhappy with myself and my cardio. I had to stop doing full burpees and regress myself to first going on one knee to get to the floor and getting back on one knee to come back up. finished it though, and woe is me because now the weights are going to become a formidable task to overcome.

135x30 snatch: the weight wasn’t as hard as i thought it to be but it was really hard for my cardio. i paced myself but was still consistent in that i only waited maybe 3-5 seconds to snatch again after i dropped it.

20 burpees: this was the hardest part. i had come too far to quit so i had to man up with the pain. I actually envisioned some ripped 130lb crossfit guy just making fun of me for struggling with burpees. it didnt really help, and if anything it made me spew more spit from my face like a dehydrated camel.

155x12 snatch: added two reps to make up for my poor cardio.

I technically would’ve scored a 162, but I will not count it because this took me just 19 minutes to complete. Too long to actually qualify for anything legitimate in crossfit. I am happy I finished this though. I’ll be adding more cardio-intensive stuff in my event training especially now that it’s beginning to get warm and i’d like to drop to 215-220 for funsies.

97

[quote]strongmanvinny wrote:
4/5/13 - CROSSFIT! OMG!!1
[/quote]

98

4/7/13

Strict overhead press

45x8
135x8 slow off my chest because my delts are still sore from the absurd amounts of snatching done not long ago.
155x3 easier than 135

hehehe

185x3 not bad
205x10 PR totally fucking smoked 205. That weight is my BITCH. Feels fucking paper over my head.

Floor Press w/ pause

45x10,12 making sure my RC is good condition for what I’m about to do
135x5,5 teaching myself to lower the bar with my lats, or atleast using that cue. Seems to really keep my RC totaly unaffected and strong within the movement WOOOOO.

185x4
225x5
275x1 wanted to work up to 350 or more today but needless to say I lost my strength from the sohp. Called it for these.

Skullcrushers
45x8
95x8
115x8
135x8
120x8
95x8

Haven’t killed my triceps with so much volume in a very long time. I hope this does me good.

Alright CSULLI AKA PHILLIP J FRY game face=ON. (I saved all my energy and seriousness for the side laterals).

Side laterals both arms simultaneously
10x8
25x8
(got my ammonia capsules ready)
40x10
40x8 dumbbells are at sides not in front of me for all of these. In all seriousness I dont go heavy on these for some reason. I guess cause when I do, it just feels like a joint workout and not my side delts but oh well fuck it I can’t acquire dat sarcoplasmic hypertrophy any other way.
40x8

Lying Prone superman/rear delt circuit thing: For those interested, I lie prone on a bench and raise two 11lb chains out front for a set of 15 both arms same time, then I kind of do a soaring superman rear delt exercise in the same position with the chains for teh rear delts. I like it, good volume and attacks the muscles in a different way.

x15/15
x15/15
x15/15
x15/15

I forgot to mention these are an amazing posture facilitator and thoracic ext. enabler. Alot of people have muscle amnesia issues especially related to the thoracic spine, shoulder blades and glutes. It’s caused by constantly working in a frontal plane (like most bodybuilders do with back squats, bench press, rows etc) which is deleterious to a balanced and strong physiology. Pretty much why alot of guys are so hunched over. It’s why I really take pride in heavy ass rack/clean position front squats.

done.

99

4/9/13

Front Squats
45x8
135x5
225x5
275x3
315x3 yum
345x1 shaky at the walk out but an easy rep as it should be
365x5 easy 2 rep PR. Had 6 if I really wanted it but rep would have been absolutely atrocious.

Pause FS: (2-3 second pause at bottom) I really feel these are great for augmenting the front squat. It employs an overload on your thoracic spine due to the dead stop whereas you’d rebound right out of the hole much faster with a reg squat. Also, I exhale and reinhale for the squat, this is also a great way to overload the shit out of the core.

225x2 these are very easy to burn yourself out with I find (atleast for me) so I’ll keep the reps to at most 3.
275x2
275x5 all reps paused and VERY strict. My right fingers slipped off the bar on the last rep on the way down. I’m all out of chalk and it’s been hot as hell lately so it just stood no chance.

Quarter FS (same height as last time)

225x5
315x3
365x10 good GOD this was hard. My legs and mid back are just DONE. Way to overload the FS today though.

16" Step ups (reps per leg) 16" box

145x5/5
145x5/5
145x5/5
145x5/5

Stair step ups to 16" box.
10 mins, no rest. I kept a consistent pace and did not stop motion. I did slow down of course but kept the train going. Doing these because I really enjoy pain/cardio/conditioning training and it’s a shame I moved away from it so much in my year long goal to bring up my static strength. I’ll DEFINITELY be ramping this shit in HIGH gear and you can bet your ass on it! Getting nice and hot too outside too, MMM!

Core complex including oblique and low ab work.

100

Great Lifting! What exercise do you find has helped you the most with pressing?