Strict Press (SS) Band Pullaparts (SS2) Hammercurls
10 x 5 at 55 (SS) 5 x 25 (SS2) 5 x 20
Flat Bench (SS) Wrist Curls
3 x 8 at 135 (SS) 3 x 25
Sideways Wrist Curls 2 x 20
Vice Grip 3 x 20 w/ Red Band
Preacher Curl 3 x 21
Db Flyes 4 sets
Hammercurl 21s 3 sets
Stayed late at work late since our overnight shift is super short handed. Stayed long enough to get the turret truck driver caught up. Which took about an hour plus the 45 minutes I spent dealing with other stuff after my shift was supposed to be over. Decided against the special trip to The Bar and did a good enough session.
Back Squat
10 x 5 at 240
Sideways Wrist Curls 3 x 20
Wrist Levers 3 x 20
Leg Press
4 x 20 at 208
Adduction Machine
at 305 x 15, 15, x 12
Tibia stuff
3 x 20
13" Deadlift
10 x 3 at 335
2 minutes rest
Adduction Machine
2 x 12 at 319
x 20 at 210
x 20 at 150
Machine maxes out at 305, so I wrapped a 14lb chain around the top of the cable stack to add weight.
Hack Squat
2 x 8 at 275
x 12 at 135
Lever RDL
3 x 20 at 45/side
Leg Ext 2 x 20
Sideways Wrist Curls 2 x 10**
Wrist Levers 3 x 20
Finger Curl 2 x 25
13" deadlift
495 x 2
Hack Squat
x 7 at 315
x 7 at 225
x 14 at 135
Adductors
3 x 20
Some wrist work and hip work.
Strength Games in the District Recap
I straight up feel like I should have done better yesterday. I thought I had done the work to pull myself out of designated last place and I still think I did. It didn’t come together regardless, and I have my 8th last place finish. I didn’t expect to win or podium, but I expected to put up a better fight. Instead I took last by 11 points, I scored 2. Despite the minor injury over a month ago I was able to maintain/increase my lowerbody strength and the peak looked great to me.
Log Press Clean and Press Away
230 (0 Points)
This was a stretch to be able to attempt. This was done on the Bartos Log, that thing is solid and feels different than a normal log. The weight felt more centered and like it was actively trying to crush me. Much to my surprise I got the clean. Aside from socializing with so many people about strongman, this was the highlight of my day.
Deadlift (increasing ROM, then rep out)
535 (0 points)
I think this was a cool idea for an event. Deadlifts starts on 2 blocks, after 1 rep they pullout the 1st blocks then you do another rep. Then do another partial rep, then they pull the last block and rep out from the floor. I thought I had scrapped up enough static pulling strength to atleast get the 2 reps. I hit 495 x 2 from 13" the last week of prep, but that didn’t translate and I got 0 reps.
Kegs/Bags over Bar
30, 35, 40, 50 (1 Point)
2 kegs then 2 bags. Had to be done in order and you got 2 tries per implement.
Got the first keg pretty easily, then failed the 35lb keg. I know I could have gotten that 1st bag over, since it was the once I trained with, but I also knew that the last bag was a stretch.
Sandbag Carry and Load
2 x 230lb bags 50ft and then over a 52" bar. (1 Point)
Picked the first bag, “ok heavy but doable”, ran it over and didn’t even come close to losing it until it was time to load it. A bit of a struggle to get it to clear the bar but I got. Sprinted back to the other bag thinking “ok, time to make some points”, then proceeded to fail to pick the second bag. Landing me squarely in last in the event.
Atlas Stones
275 for max reps in 60 seconds (0 points)
I had done 250 semi recently, which was hard but not unreasonably so. I thought 275 could be there, I should be atleast able to pick it right? Nope! I think part of my problem is I was struggling with my belt and it was set too low, blocking some hip movement. Unlike the deadlift and the throw I am not terribly upset about my performance on the stones.
I am upset about my performance but I am ready to get back to the grindstone for Winter Siege on November 12th. I am working out my training plan for that and putting some things in place to make this prep go better.
Winter Siege Prep
18" Deadlifts
2 x 3 at 405
2 x 1 at 500
Hack Squat
3 x 10 at 245
Pause 9" Deadlift
5 x 1 at 315
Ab Pushout
3 x 17 at 88
Wrist work
3 rounds
Winter Siege Prep
Incline Bench
4 x 8 at 125
Hammer Strength Row
4 x 20 at 45/side
Flat Bench
x 3 at 185
2 x 15 at 135
Tempo Front Raises 2 x 12
OH Tricep Ext 3 x 33
Tricep PD 3 x 20
Preacher Curl 2 x 20
Cable Curl 2 x 20
Winter Siege Prep
Back Squat (SS) Bag Throw
4 x 8 at 225 (SS) 4 x 1
Atlas Stone to Shoulder
3 x 1 at 170
Sandbag to Shoulder + Hold
3 x 15 count/side at 100
Sled Drag
5.5 minutes unbroken w/115 added
https://www.instagram.com/p/CjZ5ww8uV5E/
Pin Strict Press (forehead)
x 8 at 100
x 6 at 115
x 4 at 125
x 8 at 95
Machine Chest Press (SS) Lat Pulldowns
3 x 15 at 25/side + Bands (SS) 3 x 10 at 120
Hammer Curls 3 x 20
Tricep PD 3 x 21
Band Pullaparts 2 x 25
Wrist work
Winter Siege Prep
18" Deadlift
5 x 1 at 405
Slow Ecc RDL
3 x 7 at 225
Hack Squat
3 x 7 at 275
Ab Pushout
3 x 15 at 105
Hammer Curls 3 x 30
Wrist work
Winter Siege Prep
Incline Bench
4 x 7 at 135
Hammer Strength Row
4 x 21 at 70/side
Flat Bench
x 5 at 185
2 x 16 at 140
Tempo Front Raises 2 x 13
OH Tricep Ext 3 x 34
Tricep PD 3 x 20
Preacher Curl 2 x 20
Wrist Work
Winter Siege Prep
Took a 2 day vacation to go see Sabaton live in Minneapolis, so had to push this back a day. Had a great time. Much needed break from work. Haven’t had a vacation in quite some time (Texas was mostly not a fun vacation, even though it had its moments). and have only used vacation time to compete since accepting my promotion. Feeling mildly refreshed, looking forward to a real vacation in November.
Back Squat
3 x 4 at 275
Atlas Stone to Shoulder
x 1 at 180
x 1 at 225 (comp weight)
Sandbag to Shoulder + Hold
3 x 15 count/side at 130
Sled Drag
5 minutes unbroken w/125 added
Grandfather Clock Handle Pullups
2 x 5
Wrist work
Winter Siege Prep
Also helped the owner of the gym move in new flooring, along with some other members.
Pin Strict Press (forehead)
2 x 3 at 135
Machine Chest Press (SS) Fixed Lat Pulldowns
3 x 15 at 25/side + Grey Bands (SS) 3 x 12 at 145
Hammer Curls 3 x 25
Tricep PD 3 x 25
Wrist work
Been working a lot, was supposed to work 13 straight, but the crew kicked ass and got us through without needing to work through today. One full week of training left for Winter Siege then deload.
Highlights have been:
175lb Pin Press
200lb Sandbag to Shoulder (each side)
515lb Axle 18" deadlift
205lb x 4 Flat Bench
Squat been feeling good, hit 335lb for some doubles.
Winter Siege Prep
18" Deadlift
x 1 at 520
2 x 2 at 315
Front Squat
x 10 at 185
x 10 at 205
RDL
x 20 at 315
Sled Drag
10 minutes w/25 on the sled
Hanging Leg Raises 2 x 20
Wrist Work
Winter Siege Prep
Prep is finished. Had some really good bits.
OHP Pin Press
2 x 3 at 145
2 x 1 at 135
x 7 at 115
Pause Larsen Bench Press
7 x 2 at 185
Pullups
5 x 3 at 214 BW
Front Raises: Alot
Run Down rack Hammer Curls: Starting at 60lbs down to 5lbs /side
Band Pullaparts 2 x 20
DB Skull Crushers: Alot
Sled Drag 5.5 Minutes
Side Bends 1 x 20
Competed in Earned Not Given’s Winter Siege V today as a middleweight. (198-220) Weighed in just under 214. Originally there was supposed 3 of us in this weight class today, then a spot opened up and 4th person entered the Middleweights at the last minute. That 4th person and I were the only middleweights to show up, so no matter what I was walking away with silver or gold today. If you know me you, I don’t like that. I have a storied competition history of losing but I want to earn my hardware and qualifications by beating other people. Not just showing up. I was actually excited when the 4th person signed up because I would have to fight someone for my spot on the podium.
Weights will be in pounds.
The tl;dr at this point is I got second by default.
The events:
Max 18" Axle Deadlift
Viking Press
Atlas Stone to Shoulder
Conan’s Wheel
Hercule’s Hold
Max 18" Deadlift ( 1Point)
I had goofed during training and didn’t train with an axle for the first half of prep. Quickly fixed that and hit 520 as my heaviest training lift. My game plan before knowing my only direct competitor’s opener was 450, 500, 550. The plan changed a bit as the event went on as I was trying my best to game some points off a stronger opponent and my bodie’s feedback on the lifts. 450 was an easy opener to get on the board. Other guy opened at 500, so I went to 505 for my 2nd so if he failed his 2nd I win. He got his second at 540, and 505 was hard enough that my personal margin for error went way down. I chose 540 for my 3rd, so that we would tie if he failed his 3rd. He got 565 for his 3rd, so I got 2nd place on the event. Willie Wessel’s was my judge, so that was neat.
Viking Press. (0 Points)
Gave it 3 hellacious attempts and got nothing out of it.
Atlas Stone to Shoulder (220) (0 Points)
My training for this was a mix of stone and sandbag work, with a lot of focus on just getting my body used to holding something heavyish in the shouldered position. I would work on stone pick and extension; then do sandbag to shoulder and do holds. I did do comp weight to shoulder once in training and my best set of pick and extensions was 4 in just over a minute. I was pretty sure I would get atleast 1, thought with a deload/peak I could maybe get 2. It didn’t pan out though. On my first go at the weight my arm cover slipped on my right arm, didn’t recover position well enough and had to drop it to try again. I had 20 seconds for a second attempt. Really good pick this time, I was inching it up my torso and ran out of time an inch or so from scoring.
Conan’s Wheel for distance (1 Point)
Most of my training for this was general squat training, and some brutal sled training. 450 I think is what we had for our weight class. The implement for this was sweet as hell, we also used it for the viking press. We were scored by quarter rotations, each quarter was worth a point. We could zercher or front rack it. I tried zercher first but got a warning for dragging the implement, so I had to switch to front rack. It was the only way I could make sure I wouldn’t drag it. Once I got it into position, I knew it wouldn’t happen again, it was heavy. Scraped out 2 quarters before dropping it for the second time, tried like crazy to get it going again but my legs and hips were toast at this point. My competitor did 6 or 7 quarters iirc
Hercules Hold (1 Point)
220ish per hand. I hadn’t done much serious grip training. I have hit 385 double overhand on deadlifts a few times and 275 double overhand on axle once. My only personal point of reference on this event was the Hercules hold from 2018 at Shriner Strength, which I dropped almost immediately. I was hoping to beat my opponent at atleast one thing today, and this was my last chance. So I just held on for dear life and got 29 seconds, which was not good enough to win the event.
I have been competing more often and not posting, because frankly they would have been woe is me I suck at strongman type posts. Even though I lost and quite Frankly got my ass kicked, I still had a good competition on personal level and got to attempt to game things up a bit.
Another competition under my belt, saw A LOT of familiar faces. My next planned competition is probably in April, not officially announced but is yearly. Going to continue training hard, and hopefully beat some next time.
Holy Hell
Axle Strict Pin Press (Forehead)
4 x 3 at 125
Weighted Pullups (bw 216)
20 x 1 at +15
Pause Incline Bench
5 x 3 at 135
Machine Curls 3 sets
OH Tricep Ext 4 sets
BB Front Raise at 40; x 16, x 21
Tricep PD 3 sets
Rear Delt Flyes 3 sets
Easy day, felt like a 2 hour warm up. Which was intentional, but maybe was too easy.
https://www.instagram.com/p/ClNcYw-M1t4/
Deadlift
5 x 3 at 315
First set double overhand.
Pause Front Squat
5 x 2 at 210
RDL
2 x 10 at 315
Hanging Leg Raises 2 x 20
Rolling Thunder; messing around.
Saxxon Bar; also just messing around
Back Ext 2 x 11
Holy Hell
Incline Bench
5 x 3 at 145
Strict Press
3 x 3 at 135
x 11 at 95
Pretty happy with this, especially since I haven’t been doing much regular strict pressing.
Chest Supported Row
3 x 12 at 115/hand
Band Pullaparts 3 x 30
Front Raise 2 x 21
Band Tricep PD 2 sets
Fantastic training log brother! If you ever run in to a guy named Jon Ries in your events, chat him up. Guy is a beast, and ive never met anyone more passionate about strongman. He runs in your area (MidWest, mostly minnesota and the dakotas, but hes competed in uowa as well). I worked with Jon a while, and he is a wealth of knowledge on training and programming for strongman.
Will definitely keep an eye out for him.