See, I always imagine you, and Alpha, and Loftearmen can just stop something like that stone ball from Indiana Jones in its tracks. It’s hard to think something less than a few thousand pounds could do anything to you guys.
I’ve made some decent progress toward finding pipe for farmers handles though. There’s no Menards here, and the Home Depots and Lowe’s literally don’t carry pipe thick enough. I had no problem with this back in Missouri.
But I found a plumbing supply place that can cut me a few pieces down, so I’ll have those in a couple days.
How did you make yours?[/quote]
I managed to stop the thing thankfully, haha. It was not my smartest move though.
I made my farmers handles with a hand drill, so it really sucked.
-Get two 5’ lengths of 1.5" pipe as the base
-Get two 1’ length pipe for handles (doesn’t have to be 1.5, but if you go too thin it’s going to really kill your hands. I made that mistake, so I always need straps when I do farmers.
-Get 4 heavy duty bolts (probably 1’ in length) and matching nuts
Drill 2 holes in the center of the 5’ long pipe spaced about 10" apart. Do the same for the 1’ length of pipe. Thread bolts through both, use nuts to fasten. You do this, you got some farmers.
[quote]T3hPwnisher wrote:
Nope. Never tracked calories or macros before. I have a general idea of what things are, and I once tracked my calories and macros for a few days WAAAY back when I started logging my training a decade ago, but otherwise no. I tend to eat the same thing everyday, so it makes it pretty easy to make changes if I need them.
Yup. Been taking it for a decade now (kind of crazy to think about). Definitely worth getting if you are on the fence. Tons of research and dirt cheap.
Notes: 10 in the first, 3 in the second, 3 in the third. Progressing very well this cycle. Felt like crap coming into this today. Need to up my calories. Giving up 30lbs in the next contest, don’t really need to worry about weight.
Yoke runs 50’
2x300lbs
4x400lbs
Notes: Originally tried this out in the street and the yoke felt like it was a million pounds. Part of that is lack of warm up, but other issue is that street is slightly slanted. Once I got on the sidewalk, things moved better. Still suck at this, but now I have the means to get better.
Notes: Set up is still a little tricky. With 4 plates per side, the plates kept hitting my legs. Next time, I’m not going to put the bumper plate on, that way I can have more room. If things still get bad, I’ll add bands and chains. Big takeaway is that I have no quads and, as everyone has said, this is in no way a deadlift. I’m excited about getting good at this. Squats might need to take a back seat in my programming.
Move car deadlifts to squat day as a quad finisher, leave stupid squat workout in deadlift day. Start off with heavy squats, then move on to front squat/back squat superset drop sets until death.
Would be something like
455 (squat)
405 (squat)
365 (squat)
315 (front squat/squat superset)
Continue from there
After feeling that ghetto rig, front squats are going to be huge.
Now that I am officially entered into the comp I’ll post the events/weights.
Log Clean and Press Maximum reps in 60 seconds. Clean and Press every rep. Wrist wraps, elbow/knee sleeves, chalk, and belt are OKAY. Multiple Competitors will be going at the same time.
LW Men: 200 lbs. - 12 inch log
Car Deadlift
All Mens divisions will deadlift a Toyota Prius because Untamed Strength cares about the environment. Women will Deadlift a Tractor tire. Weight TBD
-Maximum reps in 60 seconds
-Belt, Straps, Chalk, knee sleeves are OKAY. No suits allowed.
Yoke
50 feet down/50 feet back. Fastest time wins. 60 second time limit.
LW Men: 550 lbs.
Farmer/Frame Carry
Carry Farmers handles 80 feet down. Carry Frame 80 feet back. Novice women will carry Sandbag back (No Frame). Fastest time wins. Unlimited Drops. 60 second time limit. Belt and chalk okay. No Straps.
LW Men: Farm = 225 lbs./hand — Frame = Heavier
Atlas Stones over bar
Women ? 48 inches. Men ? 52 inches. Maximum reps in 60 seconds. Tacky is OKAY
LW Men: 240 lbs. Stone
Just made my 9" CFF log into a 12"ish log for the upcoming comp.
Bought a roll of that stuff you put under carpet for $25, cut it into strips and rolled it around the log 3 times. Use daisy chained zipties to hold it all in place, and then used about 2 rolls of gorilla tape to seal it to the log. Just gave it a few cleans and it feel sturdy enough.
I am sure there are some problems in the world that CAN’T be solved with zip ties and gorilla tape, I just haven’t found them yet.
[quote]T3hPwnisher wrote:
Notes: Set up is still a little tricky. With 4 plates per side, the plates kept hitting my legs. Next time, I’m not going to put the bumper plate on, that way I can have more room. If things still get bad, I’ll add bands and chains. Big takeaway is that I have no quads and, as everyone has said, this is in no way a deadlift. I’m excited about getting good at this. Squats might need to take a back seat in my programming.
[/quote]
Yeah man, I should have mentioned that. I load the bar with nothing but steel plates.
[quote]T3hPwnisher wrote:
Notes: Set up is still a little tricky. With 4 plates per side, the plates kept hitting my legs. Next time, I’m not going to put the bumper plate on, that way I can have more room. If things still get bad, I’ll add bands and chains. Big takeaway is that I have no quads and, as everyone has said, this is in no way a deadlift. I’m excited about getting good at this. Squats might need to take a back seat in my programming.
[/quote]
Yeah man, I should have mentioned that. I load the bar with nothing but steel plates. [/quote]
No worries man, it’s a learning process for sure, haha. I appreciate the continued input.
Notes: Deload week for Matt Kroc’s program. Went much smoother than the first time. Definitely getting stronger on the bench. Bought a DBZ shirt from Hot Topic with a huge logo on the back that works great for sticking to the bench. Gives me a chance to fly my nerd flag too.
Shoulder circuit
3 rounds
superset w/
DB rows 105
6x4
2x3
1x25
Notes: Hit the rows through out the workout in between warm-ups of bench and the shoulder circuit. Really trying to focus on the contraction at the top of the rep on the rows.
I keep losing weight despite eating junky crap. Part of me thinks it’s the increased intensity in training, and the other part thinks that I am subconsciously eating less overall because I am aware of the fact that I am eating junk food. I tend to gain weight when I eat better. Need to take this into consideration, because I’m feeling more beat up than I should this far outside of a contest.
On the plus side, I could see my abs through my shirt yesterday morning, so I guess that’s kind of cool.
[quote]T3hPwnisher wrote:
Bought a DBZ shirt from Hot Topic with a huge logo on the back that works great for sticking to the bench. Gives me a chance to fly my nerd flag too.
[/quote]
Is it just the t-shirt version of goku’s gi? I have that, and wear it on bench days for the exact same reason haha
[quote]T3hPwnisher wrote:
Bought a DBZ shirt from Hot Topic with a huge logo on the back that works great for sticking to the bench. Gives me a chance to fly my nerd flag too.
[/quote]
Is it just the t-shirt version of goku’s gi? I have that, and wear it on bench days for the exact same reason haha[/quote]
Yup, the exact one. Somehow mine got involved in a terrible sleeve losing incident, but I’m soldiering on bravely, haha.
[quote]T3hPwnisher wrote:
Bought a DBZ shirt from Hot Topic with a huge logo on the back that works great for sticking to the bench. Gives me a chance to fly my nerd flag too.
[/quote]
Is it just the t-shirt version of goku’s gi? I have that, and wear it on bench days for the exact same reason haha[/quote]
Yup, the exact one. Somehow mine got involved in a terrible sleeve losing incident, but I’m soldiering on bravely, haha.
It really works. It’s like tacky.[/quote]
Another thing that works is cutting a square of yoga mat to place on the bench. Something you can use when not wearing that shirt, haha.
Another thing that works is cutting a square of yoga mat to place on the bench. Something you can use when not wearing that shirt, haha.[/quote]
I actually like taking an elitefts band and putting it across the bench. Works great in commercial gyms with slippery benches. You’re pretty much stuck. And then, in between sets, you can use the band for pull aparts.
(11) Chain Suspended Safety Squat Bar Squats
3x425+chains
10x335+chains
Notes: Lost the 4th rep due to technique issue. Dumped the weight forward on the pins. Still, having a much easier time breaking the weight off the pins compared to normally in this part of the cycle. The backoff set has been huge for that.
Axle cleans
Worked up to 230 for a few reps/sets
Notes: Need to start switching out cleans. I’m getting stagnant.
GHR sit ups w/25lb plate behind head
2x10
1x8
superset w/
Reverse hyper 320
2x10
1x15
Car deadlift simulator drop set
10x5 platse
10x4 plates
5x3 plates
5x2 plates
5x1 plate
Notes: Much smoother this time using all steel plates. Put on a 6th, but it was crowing me too much. Next time, I’ll throw on some chains or the sandbag or something. This felt awesome. Had to strength for more, but cardio and back pump was killing me. I think throwing this at the end of the workout will allow me to go balls out while still learning how to perform fatigued. Need to make sure I am standing fully upright.
Another thing that works is cutting a square of yoga mat to place on the bench. Something you can use when not wearing that shirt, haha.[/quote]
I actually like taking an elitefts band and putting it across the bench. Works great in commercial gyms with slippery benches. You’re pretty much stuck. And then, in between sets, you can use the band for pull aparts.
[/quote]
I have done that before with a band at a commercial gym. Nice car deadlift simulation, BTW.
The car deadlifts looked great man! I know it is harder with more plates loaded, but keep cuing getting your hips through sooner. You are going to do great at your competition, brother!
Ecchastang: Thanks for swinging by. Much appreciated. That band trick has been such a lifesaver with crappy benches. People seem to get less pissy about that too compared to spraying a bench down with hairspray, haha.
Alpha: Thanks man, your input on the movement is really valuable. Really going to focus on getting the hips through early and the shoulders back. I’m really digging this movement: I think even after the comp is over I might keep it as a quad finisher. It’s amazing how much it just taxes parts of me that I normally don’t need to worry about.
[quote]T3hPwnisher wrote:
I actually like taking an elitefts band and putting it across the bench. Works great in commercial gyms with slippery benches. You’re pretty much stuck. And then, in between sets, you can use the band for pull aparts.
[/quote]
That sounds like a good idea. I’ll have to get circular resistance bands next time instead of getting the noodle type. I’ve only used them for face pulls and pull aparts. I’ve never heard about anyone using hairspray, lol.
The car deadlift looks awkward for a first timer to perform but it looks like you have a great setup to practice the general mechanics of the lift.
[quote]T3hPwnisher wrote:
I actually like taking an elitefts band and putting it across the bench. Works great in commercial gyms with slippery benches. You’re pretty much stuck. And then, in between sets, you can use the band for pull aparts.
[/quote]
That sounds like a good idea. I’ll have to get circular resistance bands next time instead of getting the noodle type. I’ve only used them for face pulls and pull aparts. I’ve never heard about anyone using hairspray, lol.
The car deadlift looks awkward for a first timer to perform but it looks like you have a great setup to practice the general mechanics of the lift.[/quote]
Yeah, that rig is a blast. If you have 2 landmines, it’s easier to pull off, but still an intense movement.
Notes: Intent is to get all my assistance work knocked out in the morning so that I can hit events on my lunch break. Incline press is moving along.
Kelso shrugs 105
3x8
superset w/
GB lat pulldowns 110
3x10
Notes: Always wanted to work Kelsos into a program. It’s difficult to keep the lats from taking over. Really trying to focus on hitting the upper back musculature instead.
