Training for 175lb Arnold Strongman World Championship (2013)

Training Training Logs
201

SATURDAY, JANUARY 15, 2011

1/15/10 Deadlift retool for a tool
Hang power clean

155 3x3

getting the hang of hang OLY lifts will greatly improve my full movements in the future because I REALLY suck at them.

Deadlift

225x5
315x3
335x3
380x3
425x3,1,1

did 3 reps then two singles. I was trying out a new form. different stances setups, I found that the wider stance I have been using makes me go forward on my toes with a over/under grip and is better for reps as my lockout is very strong this way but off the floor suffers. I moved my feet in and pointed my toes out which really allowed me to sit on my heals. Gave me good power and speed off the floor. I’m willing to experiment hey it might be something you end up regretting but you always remember.

I moved my feet a little closer in after this and it felt like I was trying to do a curtsy. Not sure how some people lift like that.

SL Deadlifts

275 3x10 boring

Hanging leg raise

2x10

then I cleaned out the chicken coup, there wasn’t anything gross in it, nah bird bones are small. Getting some chickens and I will be devouring their own born young on the reg.

202

I can have 2 dinners in an hour too… if the second dinner was water rolls eyes

Lol “strongman/whatever else I do”
That’s commitment :stuck_out_tongue:
I like the strongman and the “everything else you do”, you dabble in a lot of things and that’s awesome.
I was thinking of doing a PL comp but I’ll fail miserably.
But the prep sounds so much easier than BB, and I do like getting stronger.
But BB and PL mix like oil and water.

If you never try anything new, you’ll never know if something really works for you, so kudos.

You’re going to kill and eat your chickens?!
I’m not a vegetarian or anything, but I can’t imagine killing my food… I have a hard time flushing dead fish down the toilet.

203

[quote]Nikki9591 wrote:
I can have 2 dinners in an hour too… if the second dinner was water rolls eyes

Lol “strongman/whatever else I do”
That’s commitment :stuck_out_tongue:
I like the strongman and the “everything else you do”, you dabble in a lot of things and that’s awesome.
I was thinking of doing a PL comp but I’ll fail miserably.
But the prep sounds so much easier than BB, and I do like getting stronger.
But BB and PL mix like oil and water.

If you never try anything new, you’ll never know if something really works for you, so kudos.

You’re going to kill and eat your chickens?!
I’m not a vegetarian or anything, but I can’t imagine killing my food… I have a hard time flushing dead fish down the toilet.
[/quote]

haha hey I spent pretty much all last year losing weight and keeping my weight down. Not like bodybuilder crazy but yeah.

my main love is strongman but it doesn’t matter if your doing bodybuilding, powerlifting, strongman, highland games, whatever your probably still squatting, deadlifting, pressing, rowing, etc. Of course if you 100% focus on one you will probably be more successful at it but I’m not going to make a living doing this crap. So I will just have fun doing everything. Plus its a lot cheaper if I do local comps and there just isn’t enough strongman comps within driving distance.

You wouldn’t suck at powerlifting but you worry about your goals right now. 1 day I am sure you will do powerlifting but for now focus on looking amazing with pro tan a really expensive bikini and some heels :slight_smile:

I am getting them so I can have my own eggs. I’ll kill them one day though once they stop making eggs. They will be way better quality meat then you buy at the store.

204

Then you feel my pain with the diet :smiley:

Wrong, my little buddy. No heels for BB lol
I get to strut my stuff barefoot, what on earth is better than that?

Using them for eggs is a good idea. I buy organic vegetarian yadda yadda so the price adds up. Just having a chicken will be easier.
So their eggs and meat are better quality.

205

SUNDAY, JANUARY 16, 2011

1/16/10 Strict Press/fix my baby arms
Axle strict Press

33xwho cares
83xsome
103xsome more
123x3
143x3
163x6 PR

Best EVA is 170x4 and they where not as good reps, I seriously feel like a big pile of doodie but weights are still going up. Getting fat is amazing for pressing strength.

Super set

1A) Strict press

123x10
123x10
103x9 shoulders just stopped firing

1B) Dead Hang pull ups

3x5

BB Curls

65x5
85x3
100x3
115x10

yea thats right 5/3/1 for curls haha

Band face pulls

Average band 3x15 hold on most reps at the end really squeeze upper back. Love these

Band tricep pressdowns with average bands

3x25

206

[quote]Nikki9591 wrote:
Then you feel my pain with the diet :smiley:

Wrong, my little buddy. No heels for BB lol
I get to strut my stuff barefoot, what on earth is better than that?

Using them for eggs is a good idea. I buy organic vegetarian yadda yadda so the price adds up. Just having a chicken will be easier.
So their eggs and meat are better quality.[/quote]

Yup loving life right now! i’m fat and happy

Hey! I more of average size buddy, haha but yeah I wasn’t about the heels. Barefoot is awesome

Yup me too, they had good deals at costco for awhile but the new eggs are not so good. I have been eating 12 dozen whole eggs a day so it adds up. If I don’t like taking care of them I can always have a bbq.

207

Lol “fat and happy”
You’re not fat, you still have a ways to go

Nice pressing!
I’m happy your weights are going up SINCE YOU’RE NOT RESTING :slight_smile:

208

[quote]Nikki9591 wrote:
Lol “fat and happy”
You’re not fat, you still have a ways to go

Nice pressing!
I’m happy your weights are going up SINCE YOU’RE NOT RESTING :)[/quote]

ok fatter .

Thanks

Bench day didn’t count so I rested for 5 days thats plenty.

209

I think I decided my next competition will be the next SPF Powerlifting meet in Sacramento at Super Training Gym. I was thinking of doing a strongman comp that is the same day but it really doesn’t fit with my current goals. I just really need to get strong as shit right now. In June I am doing a strongman comp that has max deadlift, max log, heavy yoke heavy farmers, heavy stones. So I need to keep pushing the limit brute strength for that. I think another powerlifting meet will accomplish those goals.

Also With some unforeseeable events and rookie mistakes making my first experience in powerlifting less then positive. A full 10 weeks to continue to improve and redeem myself is necessary.

I will be doing the Coan/Phillipi deadlift routine. I figure it got me my first 405 deadlift, my first 495 deadlift and my first 545 deadlift (straps) Why wouldn’t it work again? I’ll cut the last week off where you go for your desired max and used that as the meet so basically cutting it short a week. this also means I will be deadlifting tomorrow even though I just did Saturday HAHA

Training Split

Monday Rest
Tuesday coan/phillipi deadlift
Wednesday Rest
Thursday Bench and other presses
Saturday Squats then events
Sunday strict press/pull ups and stuff

210

Ooh exciting!
I can’t wait to see this deadlift routine

And there’s no such thing as too much deadlifting :slight_smile:

211

We raise chickens too. Best. Eggs. Ever. Four hens right now. Had a rooster, but he made a lovely soup after pissing me off on more occasions than I can count.

I enjoy watching you DL. You have really nice form. That dip. I think experimenting with form is part of the fun of this sport. So playing with your foot placement for DL just may result in a winning stance. I’ve been playing with sumo off and on for awhile and it’s just now starting to click.

212

@Nikki glad I got you excited Waho!

@Kpsnap How many eggs do you get? Yeah no roosters I like to sleep in! Thanks on the deadlifts, my form was Shitty for a second there but I think I got it figured out now. They felt way better today. I tried to upload the videos but it ain’t happening hopefully tomorrow.

TUESDAY, JANUARY 18, 2011

Coan/Phillipi Deadift Routine Week 1
Doing it again, got me my first 405 deadlift, my first 495 deadlift and my first 545 deadlift (straps) so lets do’s its. Doing it with a current max of 500 and projected max of 545.

Current Bodyweight 190.4
Deadlift (75%): 1x2 @ 415 lbs (supposed to be 410 but whats 5lbs) Felt FAST FAST FAST

Speed deadlift (60%): 8x3 @ 325 lbs (90 sec rest b/w sets) did first 4 sets

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

Stiff-leg deadlift: 8 reps 315 did 9 on accident first set

Bent over row: 8 reps 225

Chin ups 8 reps screwed up on the first set and did 7 reps

Damn this felt good, 10 less pounds then deadlifts on Saturday and felt WAY easier/faster.

speed deadlfts felt real fast, did the first 4 sets left hand under last 4 right hand under.

I have been trying to edit a video together for over an hour now and every time it crashes my laptop. POS! I’ll try to do it on another computer. Really annoying me.

The circuit didn’t get hard till the 3rd set. I remember this circuit killing me with way less weight. I was also heavier. Damn being better conditioned and stronger is sweet. I think this is going to work really really well. I will get a 600lb deadlift this year.

213

video…

214

THURSDAY, JANUARY 20, 2011

Benching half asleep
the coan/phillipi program seemed to not be bad but the last two days my upper back is fried after that! Couldn’t really get into a good bench arch but who cares. I have been waking up early this week and not adjusted yet. Trying to lay of the stimulants a bit so no pre workout drink going into this.

Bench

135x5
185x5
205x5
225x6 It is a pr of some sort Think its +1 rep PR I need to keep better track…

CG bench

185 3x5

Ring dips 3x5

Hammer curls

55s 3x12

band face pulls 3x12

Upper back is so fried epsom salt bath, lots of food and sleep is all I am doing the rest of the day. No particular order. Maybe at the same time.

I also read through about two years of my training log today. wow my progress is never linear. Very fast progress then stalling. If anything I did a good job of making good steady uphill progress this last 6-8 months.

215

Strong work, I’m sure you’ll get a 600# deadlift soon.

Did you always have rings? I don’t remember you doing exercises on rings before. Not that my memory is great anyway.

216

[quote]Nikki9591 wrote:
Strong work, I’m sure you’ll get a 600# deadlift soon.

Did you always have rings? I don’t remember you doing exercises on rings before. Not that my memory is great anyway.[/quote]

Thanks. It has to happen this year.

I’ve had them for awhile, just haven’t used them in awhile

217

SATURDAY, JANUARY 22, 2011

Supposed to be squat/event day
The sad attempt at squatting at my powerlifting meet i pulled my groin a bit on the 1st attempt. It hasn’t felt that bad but figured I’d be able to squat by now. I normally squat with a fairly wide stance and 135 i could feel it, kept bringing my stance in but still felt it doing a pretty much olympic squat 185 didn’t feel any better. No reason to push things so I’ll just heal up some more.

Did yoke walk up to 500x90ft not bad start for not training events. Couldn’t really push the foot speed with the groin.

12" Log C&P
95x5
155x5
185x5
205x3

felt awful. When I don’t log press for a few weeks I instantly feel it. Takes about 2 weeks to get it back

2" axle clean & strict press
123x5
133x5
155x5

Guess I’ll focus on my deadlift, bench and strict press while I heal up.

218

MONDAY, JANUARY 24, 2011

Coan/Phillipi Deadift Routine Week 2
Went to bed at about 2am woke up at 6:30 to find my power was out so no shower or breakfest, drive a few hundred miles between Sunday and today. To combat this I drank an obscene mixture of pre workout stuff which is probably the most potent pre workout drink imaginable and also the tastiest. Also good with Patron if you like to party. Anywho

Deadlift (80%): 1x2 @ 435 lbs

Speed deadlift (65%): 8x3 @ 355 lbs (90 sec rest b/w sets)

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

Stiff-leg deadlift: 275lbs 8 reps

Bent over row: 225lbs 8 reps

Chinup: 8 reps

Went alright, lowered the stiff leg deadlifts 315 is doable but i will end up killing myself if i try to do that every week

week 3 and 4 are the make or break weeks in this program. If you get past that you reap the rewards. Also my upper back is growing, ultimate upper back thickness routine.

5 minutes on the airdyne maintaining 2,500rpm to cool down and rehab my groin.

219

I already love your back, so the fact that it’s growing more is awesome news for me :slight_smile:

I can’t wait to see week 3 and 4, week 1 and 2 look tough enough.

220

[quote]Nikki9591 wrote:
I already love your back, so the fact that it’s growing more is awesome news for me :slight_smile:

I can’t wait to see week 3 and 4, week 1 and 2 look tough enough.[/quote]

thank you, my brother was making fun of me today that my Large t shirts are looking short. If your 5’6 Larges shouldn’t be short on you haha

Just found out a local golds gym is doing a powerlifting meet Saturday so looks like i’ll be resting the rest of the week and taking a token squat, goals are 270ish bench and 525 deadlift.

Alo a 4 man tire flip medley. Trying to talk some friends into doing it with me. They said I cant do the whole thing myself haha