I’m 17 and I’ve been training for strongman for about 3 months now, I won my first contest at Texas Strongest Man, I won every event and set a National record in the conans wheel, and very close to breaking a couple other records. I qualified for Teen Nationals, where I’m going for the gold!
12/6/10
Got back from Houston the other day and got to hit training hard again
Sumo Deads off the floors worked up to a max of 500x4
Leg press 4 x 10 with 9 plates each side, did a strip set to the end, legs were shot
Arched back Good Mornings 3 x 10 225 hamstrings were very beat up
Ran out of time and skipped Ab work
12/7/10
Floor Press worked up to 315 x 4
Dips 75lbs superesetted with Cable Extensions strict, the stack and a 35
Lat Pulls 220 supesetted with bent over reverse fly’s 25 lb dumbells
Straight bar Curls 105 lbs for 4 x 10
12/8/10
Speed Squats 8 x 2 385+ 80lbs of chains worked up to a 1 RM of 415 with 80lbs of chains
(traditional stance) Speed Deads 8 x 2 425+ 80 lbs chains worked up to a 1RM of 455 + 80 lbs of chains
Stiff Leg deads standing on a box 325 4 x 10
12/27/10
Front Squatted Ramped up to 365x2 375x2 385x2 395 x 2 (missed the second rep)
Free Back Squats shoulder width stance - 335 4 x 10 (clusters of 5)
Burned out with 315 x 11
Glute Bridges 4 x 10 315 for first 2 sets then up to 325
Standing Rope Crunches --supersetted-- with standing cable side bends 4 x 20
ur a beast dude…
Just finished moving so now I can back into my Training log,
Monday 1/18/2011
Very low Rack Pulls worked up to 585 for 1
High Rep deads clusters of 5 reps x 2 for 4 sets 455
Burn Out 405 for 12 reps
GHR’s 4 x 12 45 lb DB
Standing Abs sdupersetted with standing oblique pull downs
Floor Press no Pad worked up to 330 x 3
Wide Grip Bench Press 5 x 5 315, 300, 290, 290, burn out 270 for 10. supersetted with heavy cable Extensions (Triceps were shot)
Lying Floor Pec flys 40 lb Db’s 4 x 10 burnout w/ 30 lb db’s
Lat Pulls 210 4 x 10 supersetted w/ seated nuetral grip rows 200 lbs
Really strong lifts, man. Good luck with Nationals!
Thanks for the support man!
------Update------
Found out about the ASC contest for a procard in Georgia, gonna get ready and compete in that as a light weight (under 231) Just want to see how i can do against top tiers strongmen in the us. Gonna have to water down to get under 231, aroun 227 right now wanting to get to 238-240 then get down to 231.
Wednesday
Explosive Box Squats 425 + 120 band tension 8 x 2
worked up to 1 rm of 495 + 120 band tension
Explosive Sumo Deads 10 x 3 415
Good Mornings 225 4 x 10
Lying Ab work
Speed Bench
8 x 2 275 + 50 pounds of chains
Worked up to 315 + 50 pounds of chains 1 rm
Strict Military 5 x 5 205 x 5 had to go down to 195 x 5
Front and Lateral Raises 45 lb db and 25 lb db
Rolling Extenions on the floor 75 ln db’s 4 x 10
Chest Supported Rows 2 plates and a quarter
supersetted
DB Shrugs 140 lb dbs
Hammer Curls 55 lb dbs
One long workout!
1/22
Concentric Pin Presses from the chest Ramping 5x5 265,275,285,295,305 (felt weak as shit)
Burned out with 225 x 12
Defecit Deads (bar was on my shoe) Ramped up 5x5 445, 455, 465, 465, 465
Burned out with 405 x 10
Weighted Pull ups 4 x 10
Later that day…
Hill Running for some active recovery
1/23
Strongman Work…
800lb tire flips 5 x 3
Fat Grip Farmers 400lbs 20 yds 5 sets
Light stones no tacky 240 up to 70 inch platform
Didn’t feel very strong…
Max Effort Lower…
Zercher Squats parallel box
4x4 Ramping 315+50 lb chains, 325 + 50lb chains, 335 + 50 lb chains, 355 +50lb chains, 365 + 50 lb chains.
High Rep Deads No Belt No straps
4 x 10 x465 clusters of 5 little rest
Weight Situps 3x12
superset----
Weighted Leg Raises 3 x15
Talked to a Max Muscle Representative hopefully getting sponsored by them…
Thinking about going back to old strongman training group in Charlotte NC, for big competetion coming for a lightweight pro card. Would be the youngest person ever to receive a pro card since Kevin Nee…
1/25
Floor Press 315x2,325x2,335x2,365x1
Flat Bench Press 5 x 5 325,320,315,300,295—sperset— with heavy cable extension 5 x 10 (triceps were shot)
Floor Dumbell Flys 3x12 40lb db’s burnout w/ 25 lb db’s
Seated Rows 4 x 10 210lbs— supersetted-- Lat Pulls 210lbs 4x10
Cable Curls 140 lbs 3 x10 burnout/dropset w. 140 to 120 to 100 30 reps
2/21
Back in Charlotte…
Safety Bar box Squats…pretty deep
405 x4 415x4 425x4 435x4
Box Squats parallel moderately wide stance 4 x 10 clusters of 5 425
burnout 365 x 12
GHR’s with orande band and thin band around my neck 4 x 12 and a burnout
Abs-
MAchine Crucnches 5 x 20 supersetted w/ dip lig raises 5 x20
2/22
Bar complex and coditioning in the am 4 sets.
pm-
Floor press w/ 40 lbs of chains 4 x4
275
285
295
300 x 3
Swiss bar press 2 grip 275 5x5
superset—
tri ext. flat short bar 5 x10
Floor Pec Flys 4 x10 40 lbs and burnout set w/ 30’s
Db pushups with orange band 2 x8
then tricep burnout small band pushups set of 20 then removed for 17 more
Back from knee injury
90 degree box squats 5 x 5 475 475 465 465 465
Leg Press 8 1/2 plates 4 x 10 (pause at 5) with 30 rep stip set at the 7 , 6 , 5 plates
GM’s no belt, clusters of 5 3 x 10 255 245 245 dropped to 225 burned out with 14
Hanging leg raises 3 x 15 —supersetted— side cable crunches 3 x 10 w/ a burn out set at the end
1 board press ramped up w/ sets to 350 x 3
2 board swiss bar press 5x5 supersette 295 295 290 290 285 v bar tri ext. 5 x 10 w/ burnout on last set for both
Crossover cable pec flys handles on bottom 3 x 10 w/ burnout 75 lb each
Nuetral grip lat pulls 4 x 10 210 lb --supersetted— 4 x10 w/ burnout 200lb
Preacher curls curlss bar 115lb 3 x10 w/ burnout
Wednesday
Box Squats w/ 100 lbs chains 8 x 2 405 + 100 lbs for 4 sets then 415, worked up to 1 rm of 475
- 100 lbs chains
Deadlifts
8 x 2 475 + 100 lbs chain
Dimel Deadlifts 4 x 12 245 lbs
Decline Situps 5 x 20
Prowler for Conditionung