What are your thoughts on the car deadlift simulator as a squat assistance? It’s not something I’d use for my current cycle, but it’s always nice to have extra tricks up your sleeve.
[quote]dagill2 wrote:
What are your thoughts on the car deadlift simulator as a squat assistance? It’s not something I’d use for my current cycle, but it’s always nice to have extra tricks up your sleeve.[/quote]
It’s an awesome movement. That being said, I don’t really know what I would say it assists. When I first started doing it, it totally blew up my quads, and I imagine they were my weak point, but now it seems to be hammering my lats/mid back more, and is just a good exercise in remaining tight.
I think it’s worth trying and seeing. You might need to get creative with the programming on it. Drop sets seem to suit it well.
My current plan once this contest is over is to alternate each week between car deadlift simulator and implement cleans, since I’ve been slacking on the latter. Even if I don’t have a car deadlift coming up in a contest, I just plain like the movement.
Give it a try and let me know what you think of it. I’d appreciate your perspective.
I’ll give it a try next time I’m at the gym, see if I can bend their barbells some more.
Posted your " JUST Do IT " article on the board in the gym, hope I didn’t need your permission :0 Anyway thought I’d mention I pulled the trigger on new reverse hyper after many sleepless nights about GHR, said fuck it and went with reverse hyper, your comment played a roll, but mostly my middle age back was the deciding factor. An old gym owner told me years ago " you can’t please everybody ( anyone really) so just please yourself " Good advice Later !
[quote]AnytimeJake wrote:
Posted your " JUST Do IT " article on the board in the gym, hope I didn’t need your permission :0 Anyway thought I’d mention I pulled the trigger on new reverse hyper after many sleepless nights about GHR, said fuck it and went with reverse hyper, your comment played a roll, but mostly my middle age back was the deciding factor. An old gym owner told me years ago " you can’t please everybody ( anyone really) so just please yourself " Good advice Later ! [/quote]
No worries man. It makes me happy that my words can have an impact. I should probably proofread my work in the future though, haha.
I think you’re really going to appreciate that reverse hyper. GHRs are dandy, but the reverse hyper is just plain awesome. Happy lower back pumps and bulletproof backs for your future!
Log clean and press
4x195 (strict)
Notes: Got woken up at 0130 today, which, when you wake up at 0445 to train, really sucks. Felt dead, had no pop. Tried 235 before with leg drive and it just wasn’t going anywhere. Been going too heavy too often with the log; once this contest is over I’m going to rotate the log in on my “odd implement” day and train it with a clean each rep, and make my heavy day an axle day. If I train log on the heavy day, I’m just going to make it strict.
Dips
4x20
1x25
superset w/
GB lat pulldowns 90
5x20
Superset w/
Band pull aparts
5x20
Notes: Considering I tend to lose consciousness on DB incline presses on a good day, felt like today would be a good day to play it safe and hit up the dips. My dip tower is pretty wobbly, so got some stability in on this too.
Axle curl dropset
25
25
25
25
Band pushdown dropset
Average band for 25 reps
Light band for 25 reps
Notes: Like the idea of the band drop sets. When I have more time, I’ll throw in the mini as well.
Also, after seeing the events for nationals, I have made the decision not to attend. I’m still in this sport for fun, and that just plain does not look like a fun show for myself or the spectators. I will try to qualify next year, and should the location/event be fun, I’ll plan to attend.
[quote]T3hPwnisher wrote:
Also, after seeing the events for nationals, I have made the decision not to attend. I’m still in this sport for fun, and that just plain does not look like a fun show for myself or the spectators. I will try to qualify next year, and should the location/event be fun, I’ll plan to attend.[/quote]
I took this year off of strongman, but I may try to qualify for nats next year. Whereabouts do you live? Would love to hit a comp together some time.
[quote]strongmanvinny wrote:
[quote]T3hPwnisher wrote:
Also, after seeing the events for nationals, I have made the decision not to attend. I’m still in this sport for fun, and that just plain does not look like a fun show for myself or the spectators. I will try to qualify next year, and should the location/event be fun, I’ll plan to attend.[/quote]
I took this year off of strongman, but I may try to qualify for nats next year. Whereabouts do you live? Would love to hit a comp together some time. [/quote]
I’m on the central coast of CA for the next year or so. Be cool to see some more t-nationers.
[quote]T3hPwnisher wrote:
[quote]strongmanvinny wrote:
[quote]T3hPwnisher wrote:
Also, after seeing the events for nationals, I have made the decision not to attend. I’m still in this sport for fun, and that just plain does not look like a fun show for myself or the spectators. I will try to qualify next year, and should the location/event be fun, I’ll plan to attend.[/quote]
I took this year off of strongman, but I may try to qualify for nats next year. Whereabouts do you live? Would love to hit a comp together some time. [/quote]
I’m on the central coast of CA for the next year or so. Be cool to see some more t-nationers.
[/quote]
Ha. CA, huh?
Looks like I’ll see you at nationals then LOL.
[quote]strongmanvinny wrote:
Ha. CA, huh?
Looks like I’ll see you at nationals then LOL.
[/quote]
Well now I HAVE to qualify, haha.
WARNING: Some longish posts ahead. Got a few ideas in my head that I wanted to get written down somewhere.
Going to try to hit events later today, but wanted to take some time to document some progress/plan for the future.
I finally dropped another pound, down to 196.4 this morning. Weight loss has been slow but consistent. I spent this entire week at 197, whereas prior to this I was bouncing between 197-200lbs, so I feel I’ve gained a handle on weight manipulation. I’ve unfortunately reached the point of weight loss where I now need to engage in portion control rather than simply improving the quality of what I eat. Needless to say, it sucks.
Here is a rundown of my current diet (I’ll pick a training day, since I have more of those than non-training days).
0450 (Pre-training)
-Bowl of wild blueberries w/raw honey and sugar free coolwhip
0620 (Post training)
-2 scoops of protein powder in 12-16oz skim milk
0900
-Romaine salad w/4-6oz of meat and full fat Cesar dressing (about a half to ¾ serving size)
–Usually the meat is whatever was leftover from dinner the night before. I’ve put hamburger patties, steaks and tri tip on it. Sometimes, itâ??s just hardboiled eggs and bacon.
-16oz no/low carb monster (140mg caffeine)
1100
-12oz (ish) of meat (more leftovers) OR another romaine salad similar to above (but with some black beans and sour cream as well)
-16oz diet soda
1300
-44oz diet soda
-Quest protein bar
1630
-12-16oz of some sort of meat
-2 servings of broccoli
-Some crystal lite
1830
-Spoonful of natural peanut butter mixed with sugar free coolwhip
And throughout the day, I drink a gallon of water. End of the day, taking fish oil, creatine and glucosamine. On non-training days, I cut out the blueberries, but everything else stays the same. Saturday I have my cheat meal before deadlifting, but even with that I’m trying to keep it pretty clean. Basically just carbing up on potatoes if I get the chance, since I never eat them.
Writing that diet out looks terrible, haha. I’m eating like a POW. I honestly need to get a better handle on how carbs work. Right now I’m just stupidly doing the “CARBS BAD” thing, and it works for me, but I know I could do better. I also should eat more veggies. If nothing else, be good to stave off the hunger and get some more nutrients.
I’m really just losing fat out of vanity at this point. I turn 30 this year, and itâ??d be nice to know that I can still get lean if I want to, and Iâ??d like to spend some time putting on size without ending up a fatass, so itâ??d be good to start from a leanish base. Additionally, after getting that 3 year junk food binge out of my system after my last powerlifting meet, Iâ??m excited about the idea of being able to put on weight just by eating more meat, considering that’s what was holding back my weight loss prior to this moment, haha. On the plus side though, at least I’ll have zero issues making weight for my comp in Aug.
Trainingwise, I want to sketch out an off-season plan for when I decide to put on some quality weight. Just a few changes from my current approach, so I won’t be going too into the weeds.
BENCH DAY
-Weighted chin warm-up
-Matt Kroc’s 16 week bench program
–HEAVY low rep DB rows during bench warm-up sets and between shoulder work, band pull aparts during work sets
-BB shoulder work. Alternate weeks between very light rehab work and heavier hypertrophy focused efforts.
–Basically, 1 week is my 3 way shoulder circuit, 1 week more specific focus on heavier raises/pressing
-Finish up with 1 big set of Kroc rows in the 30-40 rep range
Notes: Only real change is going heavy on the DB rows during benching. Prior to this point, I was using the same weight I had been using for the Kroc row and just accumulating fatigue throughout the workout. Additionally, want to alternate the shoulder work. The rehab stuff has been HUGE for making my shoulders healthy and helping my press, so I want to keep it going, but I also want to drive on specifically making the shoulders bigger. I think I can get away with alternating. Might also consider chasing the bench work with 1 max set of dips, shooting for a PR each week.
SQUAT DAY
-ROM progression SSB squat w/backoff set
-Reverse hyper/ab work superset (1 week ab wheel, 1 week GHR sit up)
-Alternate each week between car deadlift and implement clean (keg, log, axle, sandbag, etc)
–Possibly throw in carry medley
-Neck harness
Notes: Keeping with the SSB since it improves my deadlift/strongman lifts, but will change if needed. Biggest change will be alternating between car deadlift and implement cleans. I love the former, hate the latter, but want to be good at both. I may consider performing a carry medley on these days as well. Limiting factor is training early in the morning in my garage, I don’t want to wake the neighbors taking stuff outside and throwing it around. Sandbag would be my only option most likely, but still a decent way to get a leg burn. Might even do an implement carry/lunge to get more lowerbody work in specifically.
PRESS DAY
-Skill day/Rep day/Heavy day press rotation
-Pressing assistance
–Considering rotating assistance movements/strategies (some weeks straight sets, some weeks dips w/rep goal)
–Superset w/lat pulldowns (POSSIBLY include chins w/rep goal)
-Arm work
-Pull aparts throughout workout
Notes: I?ve been missing chins, but ever since I switched to pulldowns my elbows have been completely painfree. I may need to start pushing the weight on these though, which will require strapping myself to my pulldown station since it doesn?t have a knee catch on it. Alternating pressing assistance should pay off pretty well. I’ll probably need to get creative with the programming to elicit the hypertrophy I?m seeking. Most likely some sort of stupid dropset, maybe chase the mechanical advantage angle.
EVENT DAY
-Yoke/farmer’s
–Distance running
Notes: My new work schedule allows me to workout on Friday mornings every other work or so, and I?m going to try to cram in my yoke/farmer’s training at this spot. I think I?ve finally gained enough proficiency with the yoke that I don’t need to train it every week, and the qualities that make a good yoke carry make a good farmer?s walk and vise versa. Begrudgingly, I’ll most likely be performing some manner of distance running on these days for some weeks, as that’s more what work is expecting from me, but it’s probably not the worse thing in the world.
DEADLIFT DAY
-ROM progression deadlifts
–Yoke (if not accomplished on events day due to running)
-Grip training
-Dumb squat workout of some variety
Notes: I’m just pleased with this day in general. Just have to keep getting creative and stupid with the squat workout at the end. I suppose I could think about doing some GHRs just to add a little volume.
Dude, you know how to eat and make it taste good as fuck. I pack a million natty peanut butter and honey sandwiches per day with me. Also, do you take weeks off based on protocol or just out of the blue when you feel necessary?
[quote]strongmanvinny wrote:
Dude, you know how to eat and make it taste good as fuck. I pack a million natty peanut butter and honey sandwiches per day with me. Also, do you take weeks off based on protocol or just out of the blue when you feel necessary?[/quote]
PB and honey is awesome, no shame in that, haha. I take an off week every 8th week for squat, press and dead. For the bench program, every 4th week is a deload, but it’s a set of 5x10 of a lighter weight rather than a full on off week.
Yoke/sandbag/sandbag over bar medley, 75’
410lb yoke, 205lb sandbag
4 rounds
Notes: Similar to last week. Lighter weight on the yoke to work more on speed. Liking the rotation so far of 410/500/550. I’m getting faster and no signs of burning out. Rounds got better as I went, found more things to focus on/improve. This time, emphasizing foot speed throughout the entire yoke, sprints back to the implements instead of jogging, and one motioning the sandbag versus re-lapping it. Feeling good for contest.
(4) Mat Pulls 585+chains
13 reps total
Notes: Still a good week, as this was 10, then 3. Third pick-up didn’t feel like it was going to happen, and with this being week 4, I didn’t push myself. Woke up at 195.6, down 2lbs, and told myself I was going to get 10 in the first pick-up no matter what. Getting that 10th took a good amount of of me, but I’d rather get more in the first pick up. Also, I figured out that the sensation of spinal fluid leaking out of my nose was actually just me throwing up in my mouth, so at least that’s solved.
DOH hold 405+chains
35 seconds
Squats 345
1x20
Notes: Took some video. Depth is about what I expect it to be. Hamstring is feeling strong, but just going to keep progressing with this. Once I can hit 405 for 20 in this style, I’ll go back to heavy training.
General notes: Cheat meal this week was Western Bacon cheeseburger (single patty, 2 onion rings, pickles, BBQ sauce, cheddar cheese, lettuce) and a half plate of fries with ketchup. I tried to eat the entire plate of fries, but had to tapout midway through. I just can’t do fried food anymore.
Weighted chins 50lbs
29 reps
Bench 285
2x7
1x6
1x5
1x4
Superset w/
Band pull aparts
5x20
Notes: Weight loss starting to show itself here. This is the one lift that I usually experience negative effects with when I lose weight. That said, this and the 3x3 week are the 2 toughest weeks for me in the program, so it’s not totally unexpected. I will continue next week as planned, and if I can’t make those reps, then I will reduce the training weights by 5-10lbs and continue on with the program. Few small external factors at play as well. Left hip flexor was feeling beat up this morning, made it hard to get into position, and my left foot kept slipping, which was killing leg drive a bit.
Shoulder circuit
3 rounds
Bodyweight dips
1x25
Notes: Just something to make up for lost volume during the bench workout. Traditionally, I’ll just re-rack and rest pause to make up for missed reps, or hit another set, but I was on the clock today and this worked out better. Little taste of how things will be when I try to regain some weight.
DB rows 105
8x3
1x25
General notes: Weighed in at 196. Starting to see appreciable changes in bodyfat levels. Suffered some severe GI distress after the cheat meal on Saturday: don’t think I can get away with eating like that any more. Could also be a contributing factor to state of weakness this morning, when paired with the extreme heat/humidity we’ve had here recently. Have also added tomatoes and cucumbers to my morning salad to get a little more variety in my diet.
(12) Chain Suspended Safety Squat Bar Squats
3x445+chains
6x355+chains
Notes: Another great day with this movement. Hamstring has been sore all week, but not “hurt”, and felt 100% for this workout. Belt is still a little loose in the morning due to weight loss. Right in the sweet spot where taking it in a notch will make it too tight but where it is presently isn’t quite tight enough.
Reverse hyper 5 plates
3x12
superset w/
Standing ab wheel
3x7
Car deadlift simulator 7 plates
1x15
Notes: Incredibly pleased with my progress/effort on this. Intensity is high. Emphasis seems to have shifted on this movement: the first few times I did it, it blew up my quads, but now it’s my middle/upperback that takes the brunt of the abuse. Can’t tell if I’ve shifted my technique on it or if my quads caught up. Going to push this up to 20 reps, and then have to get creative. Might be able to add another plate per side.
Neck harness 45lbs
1x50
General Notes: Another great squat day workout. 2 in a row feels like a record to me. Seems like I’m firing all cylinders: can’t help but wonder if it’s the improved diet. GI distress seems to be over. Been drinking a little more diet soda than I’d like due to the heat/humidity. Bodyweight is consistently 196.2 in the mornings.
Had an idea for the car deadlift simulator that I wanted to get down.
Two 2" tee pipe fittings (black)
One 2" to 1.5" tee pipe reduce (black to green)
Two 2" pipe nipples (red)
One 1.5" pipe nipple (blue)
Pink is barbells, ovals are plates.
Idea is to fix the tee pipes onto the barbells so that the reducer is in the middle and the 1.5" pipe nipple sticks up in the air. From there, I can load up the nipple with weight plates, giving me an extra area to load weights onto. I could still load up the barbells as well, this would just be extra space.
Going to try this out with PVC at first since it’s cheap, and if it works out, I’ll bite the bullet and get some steel.
EDIT: Upon review, I could actually use a 4 way pipe fitting directly on each barbell, then link it to a 1.5" reducer and have a 1.5" pipe nipple on each barbell. This would give me double the loading space AND do a better job of keeping the nipple upright.
Pretty much just need to see what my Home Depot carries and plan from there.
Circus DB 112.5
3x5
Notes: Technique has really improved on these. Much less pressing out and far more leg drive. Ideally, I would’ve been cleaning each rep in training, but my Home Depot bucket bell is about on it’s last legs. Still, feeling pretty confident for the contest.
Incline dumbbell press 105
(4) 1x8
(3) 1x8
(2) 1x8
(1) 1x6
(0) 1x5
superset w/
GB lat pulldown 110
5x10
superset w/
Band pull aparts
5x20
Notes: Some explanation. Wasn’t progressing with the incline DB presses the way I wanted to be and was concerned that I wasn’t hitting all the angles I needed to in order to build up a stronger press. Solution: Lower the incline each set. This way, I’m working through a bunch of different angles while still allowing myself to really push hard on those first few sets. Think now, my plan is going to be that, when I hit 10 reps on the first set (maybe first 2), I’ll increase the incline again.
Had to cut out the arms training. Workout got cut short. May finish it tonight or throw it in with events tomorrow.