[quote]T3hPwnisher wrote:
Neck Harness w/45lbs
1x50
[/quote]
Does it feel like someone put the front headlock on you all wrestling practice after doing that?
[quote]lift206 wrote:
[quote]T3hPwnisher wrote:
Neck Harness w/45lbs
1x50
[/quote]
Does it feel like someone put the front headlock on you all wrestling practice after doing that?[/quote]
Nah, it’s honestly a pretty light weight for me. At one point I was working up pretty heavy with the neck harness, but it just seemed stupid. The only real reason I do these is because it seems to prevent a recurring neck injury from happening. When I slack on these, I’ll tweak the crap out of my neck doing an overhead press or set of chins for some reason.
It gives me a slight neck pump, but nothing too brutal. Just some pre-hab.
Log clean and press (clean each rep) 200lbs
1x6
1x5
Notes: Clean has really improved. Very fast, dynamic, and easy. No wasted energy. Press was a battle. Delts are still fried from Monday, and my ghetto log does a great job of absorbing my leg drive. I am really hoping this will make things easier in the comp. I had some more in me on both of these sets, but trying to train more similar to comp conditions. Not dragging the set out for volume, but focusing on getting in as many reps as I can in as short of a time as possible. In both cases, managed all but the final rep in 1 continuous flow, then took a breather to eek out 1 more.
Gameplan pushing ahead: now that the clean is the easy part and the press is hard, I’m going to focus more on the press. More “clean once then press away” style days, and some lighter weight/strict pressing days to get in more volume.
EDIT: Also, wore my elitefts elbow sleeves today for the first set. They’re great for singles, but multiple rep work makes my hands fall asleep and really fatigues me early. Wore the slingshots for the second set with no issues. Just going to stick with those for now.
Incline DB press 105
(3) 1x6
(2) 1x6
(1) 1x6
Flat w/reactive slingshot 1x6
superset w/
GB lat pulldowns 110
5x13
Superset w/
Band pull aparts
5x20
Notes: Delts were too torqued to really hit this hard, so just kept dropping the incline each set and keeping the reps low.
D-ring Fat Grip chain curls
3x15
superset w/
Average band pulldowns
3x12
Superset w/
Band pull aparts
3x20
GB lat pulldowns 110
1x20
Notes: Eye is feeling about 90% today. Vision is almost completely normal, which should hopefully mean no motion sickness. Trained with 1 contact lens, but didn’t seem to affect me.
Farmer’s walks 245
3x160’ (80’ w/turn)
Notes: Forearms were pretty fried after this, so called it early with deadlifts tomorrow.
Doc says eye is 100% healed. Going to be using some steroid drops to prevent scar tissue from forming for the next 2 weeks. Will be back in contacts by the comp.
(7) Mat Pulls 570+chains
19 reps total
Notes: 13 in the first, 3 in the second and third. 20lbs heavier and 1 rep more than the start of the previous cycle. That’s a good sign. Additionally, rigged up the chains so that there is less slack at the start, so slightly heavier with that as well. Back to top form, this ROM felt like nothing.
DOH barbell hold 405+chains
40 seconds
Notes: Need to get back into this before the comp.
Yoke 100’ (50’ w/put down)
1x120
1x300
2x570 (lifetime PR)
Notes: Zero drops. Speed wasn’t fast, but feet were moving. Really important to get the upperback set at start of set. Bracing is key.
Additionally, this song came up on my playlist and is now my yoke theme
Squats:
No way in hell
Notes: Back and hips were fried from yoke. Couldn’t take anything beyond 315 to depth. May try again tomorrow. Otherwise, yoke takes priority over squats at the moment.
Weighted chins 50lbs
22 reps
Bench 220
5x10
superset w/
Band pull aparts
5x20
Notes: Deload week in the program. Kept rest periods short. Forgot my elbow sleeves until the very last set. Dumb, but shows how light the weight is.
Shoulder circuit
3 rounds
Notes: Using chains for the front and lateral raises, just for some variety.
DB rows 105
8x5
1x30
Notes: Hit my goal of 30 with no drops. Going to just keep upping the reps.
(15) Chain Suspended Safety Squat Bar Squats
5x435+chains
10x345+chains
Notes: Really getting good at this. Back off set has been huge for me. Broke the weight off the chains pretty effortlessly.
Reverse hyper 360
2x8
1x15
superset w/
GHR sit ups w/25lb plate behind head
3x10
Notes: Cutting out the cleans for now. When off season returns, I’ll get back into them.
Car deadlift simulator 5plates +chains
1x12
1x11
1x10
Notes: Using my ironmind axle straps here, and it’s paying off. Still an intense movement, but I’m gaining mastery over the technique.
Had a co-worker ask me if I was losing weight. I’m hoping that the glasses are just making my face appear thinner, although I have noticed my abs more.
Yoke 600lbs
2x50’
1x100’ (turn at 50’)
Notes: Work schedule is late this week, so more time to train. Realized that my 570 run on Saturday was most likely a 480 run, as I couldn’t remember putting on an extra set of 45s. Did this to redeem myself. Wore my SHD knee sleeves instead of HD, and it made a huge difference. Really happy with the lack of drops, but my feet are still all over the place. I’m at least progressing from terrible to mediocre.
Looking at video, times broke down like this
First run: 22 seconds
Second run: 20 seconds
Third run: 16 seconds for first 50’, 50 seconds for total
Lost a lot of time getting set up again for the second half of the final run, but still pleased with that time
EDIT: I should also point out this is the heaviest I’ve ever gone with a yoke walk for any distance.
Log Clean and Press (clean once) 180
1x12
1x8
Notes: 90% comp weight. Wanting to drill the mechanics. Had a few good reps in there. The second rep of the second set flew up. Tried to 1 motion the first rep of the second set. Real factor here is fighting the urge to throw up, overhead pressing does a number on me.
Got a few more weeks to really master this. Given how much bodyweight I am giving up, I don’t expect to take first, but I’d like to place in the top half at least. Missing the axle, can’t wait to get back to it.
As an aside, body comp looks decent for me. Hard training seems to be having an impact, even with the terrible diet.
(3)DB incline 105
1x9
1x7
1x5 (failed on 6th
(2) DB incline 105 w/reactive slingshot
1x6
superset w/
GB lat pulldowns 110
5x15
superset w/
Band pull aparts
4x20
Notes: The mechanical dropset idea is sound, but execution needs work. Tried to take it down another notch and only got another rep. Maybe a more dramatic change is necessary.
Farmer’s walks 245 per hand
2x160’ (turn at 80’)
Notes: Totally nuked by the end, but really trying to work on footspeed. I am plodding along, but I am also training with 20lbs per hand more than comp weight, so hopefully that should factor.
May throw in some vanity work later.
Been lurking on your log for a while and really enjoy your Strongman training and also the advice you give folks on other forums as well. Enjoyed the videos of your log presses! Out of curiosity, do you every train strict military presses? I know you mainly train for Strongman events that allow push presses and jerks of logs etc. but was curious if you ever military press either as an assistance exercise or as a main movement.
Thanks for the comment man. I love getting questions and helping people out/lending my perspective.
I spent YEARS training the strict press, and got myself up to a 240/245 (can’t exactly remember) strict press at 200lbs bodyweight with that appraoch. I just recently learned how to use leg drive (as in, within the past 4 months) and have been trying to make up for lost time by training it pretty constantly.
I still do some strict pressing every week, just not overhead. The bench and incline pressing I do are for the purpose of developing/maintaining the brute strength aspect of the press. When I don’t have a contest pending, I also work strict pressing into my press days as part of a backoff set. There is a log post a while back where I hit an axle push press for 250 and then a strict press for 200 in the same workout.
At this moment in time, I can get more poundages out of getting better at pressing versus getting stronger, so strict work has taken a step back, but once I’ve milked technique for all it’s worth, I’ll probably start emphasizing more strict work. That will be good, as I like strict pressing more than push pressing, haha.
Awesome write up on your press training!! I’ve been toying with the idea of using Push Presses for my main 5/3/1 movement and using the strict press as assistance or as a down set like you mentioned. You are one of the few people I know who enjoy strict pressing more than push pressing. I also enjoy strict pressing as well but keep wondering if I’m missing something not using leg drive since a lot of the articles posted on here lately have involved push pressing in some form. Did you notice an increase in your strict press as your push press went up or vice versa?
[quote]jblues85 wrote:
Awesome write up on your press training!! I’ve been toying with the idea of using Push Presses for my main 5/3/1 movement and using the strict press as assistance or as a down set like you mentioned. You are one of the few people I know who enjoy strict pressing more than push pressing. I also enjoy strict pressing as well but keep wondering if I’m missing something not using leg drive since a lot of the articles posted on here lately have involved push pressing in some form. Did you notice an increase in your strict press as your push press went up or vice versa? [/quote]
I personally wouldn’t go with push press for 5/3/1 percentages due to there being too many factors to control. One of the reasons I dislike the push press is because the leg drive is such a huge x-factor as far as tracking/progressing goes. You could botch it on your 1s week and feel like you made zero progress, when in reality you got plenty strong and it’s just that your coordination sucks. An idea could be to hit the base numbers with strict press (5, 3, 1, depending on the week) and THEN make your + reps push presses. This way, you’d progress with both approaches.
I think the push press as a movement in and of itself is viable and has some merit, but it will depend on the goals of the user. Strict press definitely helped my push press, but right now it’s hard to say if push pressing is helping my strict press.
[quote]T3hPwnisher wrote:
I personally wouldn’t go with push press for 5/3/1 percentages due to there being too many factors to control.
[/quote]
I’ve tried it (as an “assistance” exercise using the 5/3/1 rep scheme). It doesn’t work very well for the reasons mentioned above.
Thanks for the contribution. Always good to hear from experience.
Giant Set
Lat pulldown 110
5x15
D-ring fat grip chain curls
5x15
Band pushdowns
5x15
Band pull aparts
5x20
Notes: Just a quick pump workout to tie up any loose ends. And of course, what’s the point of a pump workout if you can’t take a picture of yourself flexing in your bathroom mirror enjoying the pump.
Hey brother, I didn’t realize you kept a log here, I’m a daily follower of your blog Mythical strength as well as posting it on the black board at my club as a recomended sight. Anyway thanks for the support over on my log through some trying times. I’ve got my knee op comming on June 26th, than I’m hoping to get my deads back on your ROM training. Later
[quote]AnytimeJake wrote:
Hey brother, I didn’t realize you kept a log here, I’m a daily follower of your blog Mythical strength as well as posting it on the black board at my club as a recomended sight. Anyway thanks for the support over on my log through some trying times. I’ve got my knee op comming on June 26th, than I’m hoping to get my deads back on your ROM training. Later[/quote]
Thanks for stopping by man. I started logging pretty recently, so you didn’t miss too much. I appreciate your endorsment for my blog, it means a lot. Best of luck with the surgery and the rehab.
(6) Mat Pulls 570+chains
19 reps total
Notes: 13 in the first, 3 in the second, 3 in the third. No loss of reps between weeks. Today was a pretty bad day too, skipping my normal nutritional debauchery, having a headache, experiencing some sort of food allergy and having trained everyday this week. Great sign of things to come. Still drilling hips as hard as I can.
Double overhand hold 405+chanis
50 seconds
Squats
7x455
4x455
2x455
1x455
7x405
Notes: “Zeno Squats” again. 15 deep breaths in between each set, and then back to the bar, so short rests. I was partially tempted to repeat the whole thing again with 405, but this close to a comp, it would’ve been really stupid. Next time I hit the off season and have a long training day available I’ll give it a go.
Chins w/50lbs
24 reps total
Bench 290
4x6
superset w/
Band pull aparts
5x20
Notes: Felt weak in the warm-ups, but the work sets came together just fine. There is a massive difference between the technique being employed by the right side of my body versus the left. Elbow tucking is completely different. I imagine 6 shoulder dislocations and a garbage labrum are the curlpit, but it also means that, if I could sort this out, I could probably move some decent weight.
Shoulder circuit
3 rounds
DB rows 105
8x5
1x32
Notes: Realized I’m not using any chalk for the final set. Might try that to see if it helps. Really focusing on lat contraction for the low rep sets, while just going for torment on the final set.
[quote]T3hPwnisher wrote:
Notes: Felt weak in the warm-ups, but the work sets came together just fine. There is a massive difference between the technique being employed by the right side of my body versus the left. Elbow tucking is completely different. I imagine 6 shoulder dislocations and a garbage labrum are the curlpit, but it also means that, if I could sort this out, I could probably move some decent weight.
[/quote]
I have a similar issue, I feel like my scapula positioning is different when setting up from bench (I’ve also dislocated my shoulder a few times from old basketball injuries), and makes bar path, tucking, and all that a bit wonky. Let me know if you figure out how to fix it haha
Probably just some extensive rehab and surgery at this point, but I’m not broken enough to seek it. I DID note that I had a very unbalanced left to right side for years because I kept dislocating my shoulder in the horizontal plane (first time shooting in on wrestling, then throwing an overhand right in boxing, then shooting in for grappling, and then another overhand right). When I dislocated my shoulder overhead pressing, it actually slipped things back into alignment. But then I rolled over in my sleep and popped it out of the socket, and wonder if that just sort of reset me.
At least it’s not a big issue with overhead. I have difficulty getting my head through, but that’s about it.
I’m in a similar boat, enough to be irritating but not enough to give 100% to fixing it. It kind of messes with my bar positioning on low bar squats too, just naturally not ‘even’ unless i really think about it. I used to have the same issue, rolling over in my sleep popping it out of place. I’ve heard serratus pushups or whatever they are called help, but I haven’t done them enough to see much of a difference.