T3hPwnisher's Log

Training Training Logs
161

PM TRAINING

Log Clean and Press (clean each rep) 200ish lbs
1x10
1x4

Notes: Testing out my ghetto 12"ish log. So far so good. It holds up well and is sturdy enough to clean. A few effects I need to consider is that the log is heavier now (by at least 2 rolls of gorilla tape, which adds up, and some pre-carpet), and it’s much harder to press because the handles are further out in front of me AND the material absorbs a lot of impact. So basically, I try to shove my body into the log to get it moving, the log eats up the impact and I end up with very little from leg drive. Hopefully training like this will mean that, when I hit a comp log, it will move even better. Cardio is still crap, have like 6 weeks to really fix that.

Farmer’s walks 245lbs per hand
2x80’+80’ (drop at 80)
1x160’ (turn at 80)

Notes: Realized I’m giving myself too much rest with my current approach of drop and turn. Even though there is no turn in my comp, and I will transition from farmer’s to a frame, I think training with the turn and forcing myself to hang on to the implement for so long will benefit me.

162

[quote]T3hPwnisher wrote:
I made my farmers handles with a hand drill, so it really sucked.

[…]

Drill 2 holes in the center of the 5’ long pipe spaced about 10" apart.
[/quote]
So, this is the part I’m stuck at right now.

I have the handles, I have the pipe, I have a drill, but I have no holes. I haven’t quite figured out whether I’m going to go buy a proper drill bit and try to drill through it, or whether to try and rig something up using the clamp-style fasteners they use for chain link fences. My concern is that could/would slip along the pipe, but it wouldn’t require any drilling.

Meanwhile, my girlfriend is annoyed at the number of times she’s tripped over metal pipe in the living room. Whoops.

163

The holes were the worst part, especially if you’re using a hand drill. I got a drill bit for metal that was slightly larger than the bolts I was going to use, and basically just spend like 2 hours pressing the drill down into the pipe (2 hours total, not per hole). It was physically exhausting, required a lot of force, and the holes weren’t even close to straight, but if they are at least in the ballpark you can force the bolt though using a hand held sledge or something (again, why it’s helpful for the hole to be larger than the bolt).

If you can figure out some sort of clamp system, that’d be awesome. If you’re concerned about it slipping, you could always use a whole roll of gorilla tape on each side of the clamp to keep it in place. Gorilla tape is honestly no joke, haha.

Otherwise, you might try building some top loaders instead using railroad ties or something. You would just need some L-pipes, pipe nipples and flanges to make handles, and then just some hardcore wood screws to secure it to the wood.

There really is no wrong way to make a farmer’s handle, haha.

164

(2) Mat Pulls 550+chains
16 reps total

Notes: Felt great today. Very strong, weights were light. Funny because I have an annoying cold I am dealing with that is sapping my cardio. Ran out of breath before I ran out of strength.

Yoke, 100’ (50’ w/turn)
1x210
1x390
1x480
2x500

Notes: Warming up goes a long way with this. Less shock on the body. No drops on the yoke, which is the goal at this point. Moving decently fast on the first 50, not so much the second. Still a ways out from comp, will hopefully work to “not embarrassing self” levels.

Squats
5x455
Wheels fell off train

Notes: Had an idea for a cool drop set workout but quads just weren’t playing. I don’t think I can push yoke and squats hard on the same day, and right now yoke is the goal. Next workout, think I’m just going to rest pause 455 to a rep goal. Maybe chase it with a front squat finisher.

165

Weighted chins 45lbs
30 reps total

Notes: May up this to 50lbs next week.

Bench 270
5x7

superset w/

Band pull aparts
5x20

Notes: Really focused on getting tight and driving with my legs here. Seemed to pay off. Forgot to wear my elbow sleeves first 2 sets. Workout was rushed.

Shoulder Circuit
3 rounds

Kroc rows 105
8x3
1x28

Notes: Goal was 30. Still something to work toward. Really focusing on dipping the shoulder and contracting the lat.

166

I’ve never used farmers walk handles, what do you feel are the benefits or differences over using dumbbells?

167

[quote]dagill2 wrote:
I’ve never used farmers walk handles, what do you feel are the benefits or differences over using dumbbells?[/quote]

Benefits are going to depend on the goal of using the movement, but the differences are as follows.

-Farmer’s handles have a higher pick-up than dumbbells (unless of course you elevate the dumbbells). This means you lose a lot less energy on picking up the implement, which can allow you to go heavier while also getting better acceleration at the start of the movement.

-Farmer’s handles can load MUCH heavier than dumbbells. Unless you’re using Kroc row dumbbells, you’re probably going to be limited to at most about 200lbs per hand (and that’s honestly pretty heavy for most gyms). Farmer’s handles can get up to stupid weight. I’ve taken mine out for 310 per hand before, and have seen videos of 400lb per hand walks before.

-Farmer’s handles have a lot more play in them. Because the weight is so far removed from your hand (both due to the handle and the geographic location of the plates) you need to spend more energy stabilizing the handle. This will keep your wrist pretty well engaged.

-Farmer’s handles allow more stride compared to DBs. Dumbbells are going to be hitting/grinding against your legs through out the movement, while the handles are built to prevent that.

I don’t see a lot of reason to do farmer’s with DBs unless you are training for a contest and don’t have access to handles. For a commercial gym dweller, I think it’d be better to just get a big sandbag and do some runs at home.

Also, spud inc makes a portable farmer’s handle that looks like a decent compromise.

168

[quote]T3hPwnisher wrote:

[quote]dagill2 wrote:
I’ve never used farmers walk handles, what do you feel are the benefits or differences over using dumbbells?[/quote]

Benefits are going to depend on the goal of using the movement, but the differences are as follows.

-Farmer’s handles have a higher pick-up than dumbbells (unless of course you elevate the dumbbells). This means you lose a lot less energy on picking up the implement, which can allow you to go heavier while also getting better acceleration at the start of the movement.

-Farmer’s handles can load MUCH heavier than dumbbells. Unless you’re using Kroc row dumbbells, you’re probably going to be limited to at most about 200lbs per hand (and that’s honestly pretty heavy for most gyms). Farmer’s handles can get up to stupid weight. I’ve taken mine out for 310 per hand before, and have seen videos of 400lb per hand walks before.

-Farmer’s handles have a lot more play in them. Because the weight is so far removed from your hand (both due to the handle and the geographic location of the plates) you need to spend more energy stabilizing the handle. This will keep your wrist pretty well engaged.

-Farmer’s handles allow more stride compared to DBs. Dumbbells are going to be hitting/grinding against your legs through out the movement, while the handles are built to prevent that.

I don’t see a lot of reason to do farmer’s with DBs unless you are training for a contest and don’t have access to handles. For a commercial gym dweller, I think it’d be better to just get a big sandbag and do some runs at home.

Also, spud inc makes a portable farmer’s handle that looks like a decent compromise.[/quote]

Now that’s a speedy response.

I’m thinking for my needs, a combo of trap bar and a few “odd” implements will be enough, since I have no intention of competing in strong man any time soon.

Thank you for your response.

169

You caught me at work, haha.

I think that’s a solid approach. A sandbag is an awesome addition to any home gym. Incredibly cheap, very versatile, and will make you brutally strong. Keg is a solid choice too.

170

FarmerOwen wrote:
Alpha dude! That yoke walk still blows my mind and after reading your write up its flat out blown over lol. Thanks for your confidence of me doing a strongman comp. I would love to and after watching your comp. vid just made want to do it even more! But alas, life isn’t going to currently let me have an opportunity to do so but I’m still going to keep my eyes peeled for any comps in California just in case!

Where in CA? I am doing one in Sacramento on 16 May and there is one the next weekend in San Bernardino area. CA has a pretty good strongman scene.

Howdy T3hPwisher, I live smack in the middle of Upper Ojai and Santa Paula. Thanks for letting me know about those comps but May 16 is right in the middle of weed abatement season and we’ve got 80 acres to get done so that one is out lol, and the one in San Bernadino I why did you have to tell me about?! NOW I REALLY WANT TO GO! But thats cornish hen butchering weekend :confused: I’m “hackin” 100 birds to fill an order.Also on a side note great log dude keep up the good work and I follow your blog as well, I really enjoyed your stronger or better part 2!

171

[quote]FarmerOwen wrote:
FarmerOwen wrote:
Alpha dude! That yoke walk still blows my mind and after reading your write up its flat out blown over lol. Thanks for your confidence of me doing a strongman comp. I would love to and after watching your comp. vid just made want to do it even more! But alas, life isn’t going to currently let me have an opportunity to do so but I’m still going to keep my eyes peeled for any comps in California just in case!

Where in CA? I am doing one in Sacramento on 16 May and there is one the next weekend in San Bernardino area. CA has a pretty good strongman scene.

Howdy T3hPwisher, I live smack in the middle of Upper Ojai and Santa Paula. Thanks for letting me know about those comps but May 16 is right in the middle of weed abatement season and we’ve got 80 acres to get done so that one is out lol, and the one in San Bernadino I why did you have to tell me about?! NOW I REALLY WANT TO GO! But thats cornish hen butchering weekend :confused: I’m “hackin” 100 birds to fill an order.Also on a side note great log dude keep up the good work and I follow your blog as well, I really enjoyed your stronger or better part 2! [/quote]

Thanks for reading my log and blog. I appreciate having you as a reader. That definitely sounds like a rough schedule, but I’ll let you know if I see anything else on the horizon. If you’re ever wanting to find comps on your own, I hit up the strongman corporation website and check out “Events” to find everything for NAS, and then there is American Strongman as another federation. Also, Kalle Beck’s “Starting Strongman” website has a event finder, and sometimes Marunde Muscle will have something posted on it’s forums. There is a lot of support for the sport, it’s just all spread out and hard to find, haha.

(10) Chain Suspended Safety Squat Bar Squats (powerlifting legal depth)
1x3x425+chains
1x10x335+chains

Notes: First time in a while I’ve been able to run a whole cycle all the way to the end while still starting from the bottom the whole time. Drive off the chains is really strong, credit it to that back off set. Contemplating sticking with this implement for the next cycle or switching to front squats. Tossing around a few ideas.

Log cleans
Worked up to 200lbs for quick triples

Notes: Trying to improve/refine technique. Tried the 2 motion clean (lapping and then driving) and it requires less energy but I couldn’t get my hands/elbows where I wanted. Will keep practicing, but the heavy work was all 1 motion. Since this is a timed event, may as well get good at being fast.

Car deadlift simulator drop set
10x5 plates+chains
10x4 plates+chains
5x3 plates+chains
6x2 plates+chains
6x1 plate+chains

Notes: Chains made a big difference, easy way to add on weight without increasing distance of plates. Chains kept ending up under the plates though, screwing up pick up, but not the biggest of deals. Was going to do plates in front initially, but if I can keep the mechanics similar to the event I want to try for that.

If I get time later today, I will do some reverse hypers and ab work.

172

[quote]T3hPwnisher wrote:
You caught me at work, haha.

I think that’s a solid approach. A sandbag is an awesome addition to any home gym. Incredibly cheap, very versatile, and will make you brutally strong. Keg is a solid choice too.[/quote]

I have a “sandbag”, but it literally is just a bag of builders sand I picked up for a few quid, ways 20kg at most. Will be looking to up the ante on these soon when I feel I can justify more money on the home gym again. Thanks for the advice.

173

Not sure if anyone has done it, but I’m going to try your mat pull ROM progression with Sumo style pulling. Will start with 8 mats, seemed like a good height, and perfect for a 8 week training cycle. Idk if you’ve had people try it with Sumo before, so it’ll be a good little experiment.

174

Log clean and press (clean once) 200lbs
1x6
1x3

Notes: Really trying to focus on getting the log high up on my chest and elbows high. With the 9" log, this wasn’t a big deal, but with the increased diameter, it’s a huge impact. Leg drive is still crap, but it’s a work in progress. Right forearm is pissed off at me. Feels like I hit my funny bone but the feeling doesn’t stop. Only really present when training and if I apply direct pressure to the area, otherwise no issue. The strength in my hand is still there, but the area feels numb, and makes it hard to trust my grip. Impacted rest of the workout, had to cut things short, and cut out farmer’s.

GB lat pulldowns 110
5x12

(3) Incline DB press 105
1x9
1x7
1x5

Notes: Just about passed out when I got the DBs on my chest. Think this cold is kicking my ass. Reactive slingshot doesn’t work at this high of an incline. Next time, on final set, drop the incline 1 and use reactive from there. Or maybe even do a mechanical advantage drop set.

Reverse hypers 320
2x10
1x15

Notes: Skipped these yesterday, made up for it today.

Band pull aparts
5x20

175

[quote]Spidey22 wrote:
Not sure if anyone has done it, but I’m going to try your mat pull ROM progression with Sumo style pulling. Will start with 8 mats, seemed like a good height, and perfect for a 8 week training cycle. Idk if you’ve had people try it with Sumo before, so it’ll be a good little experiment. [/quote]

I’d be glad to share my perspective with you on the topic. I’ve never had anyone try the strategy with sumo, but I am aware that Dan Green is an advocate of sumo block pulls. AnytimeJake ran a cycle of conventional using some wooden boards, but didn’t make it to the end due to work issues, and right now I have a friend of mine trying his own spin with the movement conventionally as well, so a few other data points out there, but more is always better.

If you have any questions, feel free to ask.

dagill2: I hear you on justifying the home gym. I’ve got a policy now where, everytime I buy myself a new toy, my wife gets a new purse.

…my wife has a ton of purses now, but I am a happy home gym owner, haha. Truth be told, if I wasn’t married, I’d probably be living in a storage locker sleeping on a cot with a $50,000 home gym, haha.

176

[quote]T3hPwnisher wrote:

[quote]FarmerOwen wrote:
FarmerOwen wrote:
Alpha dude! That yoke walk still blows my mind and after reading your write up its flat out blown over lol. Thanks for your confidence of me doing a strongman comp. I would love to and after watching your comp. vid just made want to do it even more! But alas, life isn’t going to currently let me have an opportunity to do so but I’m still going to keep my eyes peeled for any comps in California just in case!

Where in CA? I am doing one in Sacramento on 16 May and there is one the next weekend in San Bernardino area. CA has a pretty good strongman scene.

Howdy T3hPwisher, I live smack in the middle of Upper Ojai and Santa Paula. Thanks for letting me know about those comps but May 16 is right in the middle of weed abatement season and we’ve got 80 acres to get done so that one is out lol, and the one in San Bernadino I why did you have to tell me about?! NOW I REALLY WANT TO GO! But thats cornish hen butchering weekend :confused: I’m “hackin” 100 birds to fill an order.Also on a side note great log dude keep up the good work and I follow your blog as well, I really enjoyed your stronger or better part 2! [/quote]

Thanks for reading my log and blog. I appreciate having you as a reader. That definitely sounds like a rough schedule, but I’ll let you know if I see anything else on the horizon. If you’re ever wanting to find comps on your own, I hit up the strongman corporation website and check out “Events” to find everything for NAS, and then there is American Strongman as another federation. Also, Kalle Beck’s “Starting Strongman” website has a event finder, and sometimes Marunde Muscle will have something posted on it’s forums. There is a lot of support for the sport, it’s just all spread out and hard to find, haha.

[/quote] Awesome thanks dude!

177

No problem man.

2.6 Mile run

Notes: Work function. No idea what my time was, but the effort was enough that every moment sucked. Getting comfortable being uncomfortable.

178

[quote]T3hPwnisher wrote:
dagill2: I hear you on justifying the home gym. I’ve got a policy now where, everytime I buy myself a new toy, my wife gets a new purse.

…my wife has a ton of purses now, but I am a happy home gym owner, haha. Truth be told, if I wasn’t married, I’d probably be living in a storage locker sleeping on a cot with a $50,000 home gym, haha.
[/quote]
That sounds like a good compromise. Unfortunately my missus would rather have a cat than a purse, god only knows what I’d have to buy her when I replace my squat rack. Probably end up with a lion in my back garden.

179

[quote]dagill2 wrote:

[quote]T3hPwnisher wrote:
dagill2: I hear you on justifying the home gym. I’ve got a policy now where, everytime I buy myself a new toy, my wife gets a new purse.

…my wife has a ton of purses now, but I am a happy home gym owner, haha. Truth be told, if I wasn’t married, I’d probably be living in a storage locker sleeping on a cot with a $50,000 home gym, haha.
[/quote]
That sounds like a good compromise. Unfortunately my missus would rather have a cat than a purse, god only knows what I’d have to buy her when I replace my squat rack. Probably end up with a lion in my back garden.[/quote]

Just make it up in volume. Instead of 1 big cat, get 50 small ones, haha.

Deadlifts 550+chains
1x10

Notes: No rest pauses. I hate pulling from the floor, so I do as little of it as possible. This was the best deadlift workout I’ve had in probably a year. Got all my reps in, maintained form, weight felt light, just a great day.

Yoke 100’ (50’ w/turn)
1x210
1x390
2x530

Notes: No drops the entire time, which is my goal. Footspeed was terrible for the real sets. Next week, will drop weight on events and focus on speed.

Squats 455
1x6
1x3
1x2
1x1

Notes: Going to dub these “Zeno Squats”, as they operated under the premise that motion is impossible. Just keep trying for half as many reps as the previous set, end goal being to eventually double the weights of the first set in total reps of subsequent sets. Nice way to get some heavy weight on my back for greater volume. Tried some front squats after the fact, but they ain’t happening after yoke and squats.

180

Weighted Chins 50lbs
20 reps

Bench press 290
5x5

superset w/

Band pull aparts
5x20

Notes: I do much better with lower reps. That said, right shoulder took a lot of the load today, set-up felt uneven. Notice that racking the weight put a lot of pressure on my forearm. Some stuff to watch for.

Shoulder circuit
3 rounds

DB rows 105
9x4

Notes: Back still feeling pretty fried from Saturday’s workout, and this is technically a deload week, so cut out the final set.