Iowa Games Prep
The work is done time to deload.
Warmed up with Deficits
Deadlift (SS) Tuck Jump
1 x 1 @ 355 (DOH)
1 x 1 @ 405
1 x 3 @ 415 (+10 lb PR)(188.2)
1.5" Deficit Deadlifts
1 x 10 @ 260 (9 DOH, 1 Mixed)
4 x 10 @ 260
Cambered Bar Squat
3 x 8 @ 225
1 x 8 @ 205
1 x 8 @ 185
1 x 10 @ 135
DB Romanian DL 3 x 15 @ 60
Ext Calf Raises 3 x 20
https://www.instagram.com/p/Bk9R1dQBQVf/?taken-by=beast_in_i
Iowa Games Prep - Deload
Bench Press (SS) Band Pullaparts
1 x 3 @ 175
2 x 7 @ 155
Chinups: 21 Total
Pause Strict Press
4 x 3 @ 95
Curls 2 x 20
Tricep PD 2 x 20
Iowa Games Prep - Deload
Front Squat (SS) Knee Jump
1 x 2 @ 205
2 x 8 @ 175
Pause Mid Shin Deadlift
3 x 3 @ 315
Single Leg Leg Press
1 x 15
Nice man
Thanks Duke, took everything I had plus some some.
Iowa Games Prep - Deload
Cable Reverse Fly 2 x 15
Cable Lateral 1 x 20
Cable Curl 1 x 20
Strict Press (SS) Band Pullaparts
x 1 @ 115
Z Press
2 x 8 @ 65
Pullups: 20 Total
This is my third ever strongman contest, and second time doing the Iowa Games Strongman. This is my write up from last years: https://www.reddit.com/r/Strongman/comments/6nv0j7/competition_write_up_iowa_games_strongman_contest/
I weighed in 6 lbs heavier than last year at 205 which bumped me up a weight class, but still used pretty much the same weight as the weight class below us minus the loading medley.
I trained pretty heavy leading up to the contest that I did 9 weeks ago, but I decided to get straight back to building after that instead of trying to eek out 8 more weeks of really heavy training. In my mind I was already preparing for contests of the future instead of this one specifically.
Instead of 4 events like last year we did 5 events. Farmers Carry, Truck Pull, Loading Medley, Overhead relay, and Tire flip.
Farmers Carry: 203 lbs/hand. 80ft down, 80 ft back. Last year I made it 35 ft, this year I made it 47ft. Again my grip wasn’t the issue it was my hip/glute and leg strength. I deadlifted 415lbs for a max effort triple a week ago and a heavily pre exhausted 405lb trap bar carry for like 20ft 2 weeks ago. So my static strength has improved but it wasn’t enough to give me more leeway with the implement. I came in 7th out 8th in this event. Not last! 
https://www.instagram.com/p/BlN62zzFFW_/?taken-by=beast_in_i
Loading Medley: 160/180/200/240 to not very high.
This was the surprise event. Had no idea it was coming, and I am happy to have done it. It rotated Sandbag/Keg/Sandbag/Keg. Never done a sandbag before so that’s what I was most worried about, lost time trying to figure it out but it worked out. IN warmups I just loaded the heaviest of my kegs to make sure I could it, and after doing it I knew I could finish it the Medley. Got last in this event but I finished in about 35 seconds.
https://www.instagram.com/p/BlN9J5dnRMf/?taken-by=beast_in_i
Truck Pull: 11,000 lb Military Humvee, 100 ft course. The same make as the one from last year which I had moved 3 inches. This time I moved it 65 ft. This made me SUPER freaking happy, I let out a joyous roar afterwards. I made significant progress in this event and I got revenge on it for barely budging last year. Hoping that next year I will get the full 100ft.
https://www.instagram.com/p/BlOGVKggGAB/?taken-by=beast_in_i
Overhead Medley: 70/hand, 160, 160, 165
I zero’d this event. Kettlebells were up first again, I tried using u/atlasstoned 's method that he suggested on last year’s write up, but I couldn’t get myself underneath the kettlebells enough to Front Rack them properly during warm ups. Tried for a bit but never got it to work. Tried cleaning them to no avail. Even if I could have gotten them up there was no guarantee I could get them overhead. I am not mad I failed the event, but I am frustrated at my general lack of progress on Overhead stuff.
Tire Flip: 630lbs for max reps.
During warmups I couldn’t budge the dang thing, but when I game time came I was able to grind out my first flip. Failed the second rep about 3 times. I was frustrated, I REALLY wanted that second flip. I started beating my chest, got really amped up and just went berserk on it, barely eeking out the second tire flip before time ran out. I was so freaking happy about that second rep. I was talking to u/pluckymongoose before the event stating that “I want 1 rep, wait no I am gonna get 2.” I don’t know if I hadn’t dedicated to the idea of getting a second one if I would have found it on this day. I got it. This and the truck pull were my favorite moments of the day.
https://www.instagram.com/p/BlOTxl8hCUX/?taken-by=beast_in_i
https://www.instagram.com/p/BlOUEc-lkTf/?taken-by=beast_in_i
Saw some faces from last year, met new people like u/pluckymongoose We really hit it off talking a lot during the competition about training, and the events.
I am confident enough to say that next year I should be more competitive at this particular contest next year. Training has been going well lately and I feel like I am making strides in my static strength and athleticism. I need to figure out something for my overhead.
Good job on that competition man!! That humvee pull was awesome.
Thanks Duke, I am super happy with how that truck pull went. From “how that looks” factor; it rates pretty high on the badass scale.
Front Squats (SS) Knee Jumps
x 1 @ 245
x 0 @ 265
Guess I am more fatigued than I thought.
x 12 @ 185
x 14 @ 135
Fat Grip DL
x 1 @ 205
Pause Mid Shin Deadlifts
x 1 @ 405
x 0 @ 420
Calf Raises (SS) Glue Kickbacks 3 x 20
Hip Abduction Machine 3 x 20
Back Ext 3 x 20 @ +10
Strict Press (SS) Band Pullaparts
x 1 @ 115
x 0 @ 125
x 9 @ 100
Kettlebell OHP
x 10 @ 30
x 6 @ 35
x 5 @ 40
Close Grip Decline Bench
3 x 12 @ 135
Lat pulldowns 3 x 10
Lateral Raises 7 x 20
Front Raises 2 x 20
Face pulls 4 x 20
OH Tricep Ext 5 x 20
Curls 3 x 20
Static Hold @ 135: 70 seconds
Trap Bar Deadlift
x 1 @ 385 (No straps/hook/belt)
x 1 @ 405 (No straps/hook/belt)
Puts on Straps/Belt
2 x 0 @ 425
3 x 5 @ 320
3 x 3 @ 225 (Pause)
Latpulldown 3 x 18
Lateral Raises 4 x 20
Curls 2 x 10
Cable Flyes 3 x 20
https://www.instagram.com/p/BlZW522gQ1F/?taken-by=beast_in_i
Bench Press
x 1 @ 225
x 0 @ 235
x 8 @ 175
Strict Press
2 x 2 @ 105
x 1 @ 115
x 0 @ 135
Pin Press (From forehead)
x 1 @ 115
2 x 1 @ 135
x 1 @ 155
Single Arm Jerk Recovery
2 x 1 @ 95
x 1 @ 105
x 1 @ 110
x 2 @ 65
Cable Rows 4 x 12 @ 140
Cable Laterals 5 x 20
Tricep PD 5 x 20
Pullovers 5 x 20
Curls 2 x 20
Static Holds: @ 185: 35 Secs x 2
https://www.instagram.com/p/Ble0xN-DwJo/
Deadlift
x 1 @ 385
x 1 @ 405
x 0 @ 420
x 6 @ 365
x 9 @ 275
Tempo Front Squat
3 x 4 @ 155
1 x 4 @ 135
Trap Bar Carrys (For speed)
Worked up to 275
1.75" Block Pull
5 x 2 @ 275
Calf Raises 3 x 10
Leg Press 3 x 15
Laterals 3 x 20
SA Pulldowns 1 x 20
Back Ext 1 x 20
https://www.instagram.com/p/BlhhzFDn89d/?taken-by=beast_in_i
Strict Press (SS) Band pullaparts
x 2 @ 115
Single Arm Jerk Recovery
x 1@ 100
x 1 @ 115
x 1 @ 120
2 x 1 @ 95
Strict Press
4 x 5 @ 95
1 x 9 @ 95
Chinups
5, 5, 4, 4, 3, 1, 2, 3
Kettlebell Clean and Press
x 12 @ 20 (Strict)
x 8 @ 35 (Strict)
x 2 @ 45
x 2 @ 50
x 2 @ 55
x 1 @ 60
KB C&P 3 + 1 (SS) 2 Burpees: 10min EMOM
Wanted to do do some conditioning and decided to hammer something I suck at in the process. Threw in burpees because I never do them ever, and I needed this to suck more. 3 Kettlebell Cleans and on the last clean do a press, then 2 burpees. Usually had about 30-35 seconds rest in between sets. Glad I chose the 30lbers because I was originally going to do the 45s but changed my mind at the last second. It got kind of dreadful towards the end. Fuck kettlebells. Some version of this will probably be in my training til at least the end of the summer.
Cable Laterals
3 x 20
OH Tricep Ext
1 x 60
Curls
1 x 20
1 x 65
Static Holds
60 seconds @ 145lbs
https://www.instagram.com/p/Blma31jl6bH/?taken-by=beast_in_i
Front Squats (SS) Knee Jump
x 1 @ 205
Front Loaded Holds (SS) Knee Jump
x 1 @ 315
x 1 @ 335
x 1 @ 365
x 1 @ 385
x 1 @ 405
Going up to to 405 was excessive, probably could have just stopped at 315 and gotten the same effect. I kind of just wanted to see how crazy I could get though. Called it at 405 since it felt like I was going overboard and I was losing sight of the why.
Front Squats
8 x 5 @ 180
Misloaded 10 lbs heavy, Didn’t notice til 6 sets in.
Fat Grip DL
3 x 6 @ 155
Supersetted these with my last 3 Front Squats sets
RDL (Knees to Shins)
3 x 10 @ 245
Single Leg Leg Press
3 x 20
Calf Raises
3 x 20
https://www.instagram.com/p/BlpI6IrBc4D/?taken-by=beast_in_i
Pause Strict Press (SS) Band Pullaparts
8 x 3 @ 95
Thick Handle Chinups
5, 4, 5, 1
Close Grip Decline Bench
2 x 12 @ 140
1 x 10 @ 140
Cable Rows 4 x 12
Tricep PD 5 x 20
Laterals 5 x 20
Curls 2 x 20
DOH Static Holds @ 190 : 35 seconds x 2
https://www.instagram.com/p/BltLstih4gT/?taken-by=beast_in_i
The Deadlift portion of this was freaking brutal.
Deadlift (SS) Jumping
x 0 @ 360 (DOH)
x 1 @ 405
10 x 5 @ 275
So I was originally supposed to do 5 x 10 with 265 with touch and go, but after pulling that 405 I decided that was not the best course of action. I originally played with the idea of 1 minute rest times. After 4 sets I was on the floor falling apart, so I just went to move when ready. Considering the weight on the bar I decided to do as many sets as possible with a double overhand grip, which ended up being 6. I just narrowly missed the 360 double overhand so I wanted to hammer it as much as possible.
Tempo Front Squats
5 x 4 @ 155
Trap Bar Carry (SS) Other Carries
Thru: x 1 @ 225 (SS) 100lb Front Loaded Carry
Thru: x 1 @ 295 (SS) 45lb Waiter Walks
Dropsets: @275, 225, 185
For the trap bar carries I was focusing on being quick. The other stuff was to prolong the suck.
Ext Calf Raises 3 x 20
Back Ext 1 x 25
https://www.instagram.com/p/BlwnHOYhMhh/?taken-by=beast_in_i
https://www.instagram.com/p/BlwsN7-gsI4/?taken-by=beast_in_i
I rushed to get this done
One Arm Jerk Recovery
x 1 @ 105
Strict Press (SS) Band Pullaparts
4 x 5 @ 100
1 x 6 @ 100
Thick Handle Chinups
5, 5, 5, 5, 3, 3, 4
KB C & P 3 + 1 (SS) 5 Jumping Jacks EMOM
OH tricep Ext 3 x 20
Laterals 3 x 20
Curls 2 x 20
Static Hold @ 155: 60 Seconds
https://www.instagram.com/p/Bl4iaaZFw--/?taken-by=beast_in_i
Hamstring was feeling finnicky today so I scrapped the explosive work and cut volume. Wanted to get something in and get some blood flowing n the area. No belt and no figure eights to limit load/reps and nip the urge to go harder.
Leg Curl
2 x 15
Front Squats (Beltless)
8 x 3 @ 185
Fat Grip DL
3 x 6 @ 165
Romanian DL (Beltless)
3 x 10 @ 255
Leg Curls Got a pump
Hanging Leg Raises 3 x 10
Wanted to do more, but I called it there.
