You too man, the pulls were dirty. Be sure and mention the part where the skin on the top of your head exploded during your DLs.
In hindsight the track work + yoke has probably not been the best idea for the Achilles’.
I’ve never thrown anything before but it sounds like a new fun way to hurt myself. I’ll email you the info this afternoon.
Training note: forgot to mention that after the two 345 singles, I did 185x20 for front squats.
Took 7.9 and 7.10 off totally besides some stretching and band work, not worth mentioning
7.11
Long Warmup w/3x12 reverse hyper
Clean 60kgx5 80kgx3 100kgx2 110kgx1 120x1 130x0 125x1 130x0 130x1
Bunch of 100 ft runs with our 225 sandbag/odd object and some presses with our pony
Tire carry (I think it’s around 350-400) 2-100 ft runs with a turn
Neck x100
Rev Hyper 2x12
Stretch and couple throwaway sets of ab wheel
I’ll take the 130 but I wanted 140. First limit clean in ages so i’ll take it since this ties my post-back op PR. I think i’ll focus on this (and front squats) a bit the next few weeks and then swing for 140.
First taste of throwing tomorrow. Sleep and eating on the schedule for tonight.
7.12 Throwing
This was between 3-4 hours of throws.; i’m exhausted. Went through sheif toss, caber, heavy and light hammers, heavy and light stones, weight throw for distance and weight for height. I have a funny feeling my right arm is going to be a little stiff in the morning.
I’m hooked. Throwing shit is fun. The only way I could get any more packed with sports is if another invite comes down for training camp with USA Bobsled. The next few months are going to be a ton of work and a ton of fun. One partner has LW Pro nationals in a few weeks, one is either doing a pro-qualifier in Texas or HW Nats and the other is leaning towards doing HW Nats as well, which we qualified for by winning a local comp on a whim a few weeks ago. As i’m sitting here thinking about it, we’re building quite a crew between the bodybuilders, figure competitors, strongmen and the lifters at our gym. It’s awesome to contribute to it and be a part of the whole thing.
7.13 Re Upper/Deload
DB Seated Press 40x12 50x12 60x10 60x10
Machine Bench 1 plate per side x12+12 2 plates per side x12+12 x12+8 x12+6ish
Machine Pulldown 1 platex12; 2 platesx12; 3 platesx10; 2 plates x a bunch
3 Sets of Ab Wheel
Knocked out some random band stuff (pull aparts, rows, ankle strengthening, etc) at home. I have an awesome exposed pipe that I can strap a band to right in my living room, perfect for little stuff while making food or doing laundry. My upper back is so weak it isn’t even funny. I think that’s part of what’s holding back my log as well as my stones. Also need much better stability through my core and back for the throwing events, especially the hammer; the heavy hammer just about pulls you off the ground.
I’m surprised I feel/felt as good as I did today, because I was dragging some serious ass all day in the office. Nice and easy week up til Saturday. I think Wednesday i’ll take a run of front squat and then some RDLs and other supplementals; something like 6x3 @ 75% (265 lbs-ish). Nothing intensive but something to groove the front squat again; same with the clean on Saturday (6x3@75% is 97.5kg). I’ll bust in a half hour before the rest of the crew gets there and knock most of it so we’re starting on the same page. Heels are WAY better now, just a little AM tightness that I stretch out in the shower. I think i’m going to take a shot with the new Cumin sup. If it’s useful in managing inflammation then it’s worth every penny; any pain management would be the cherry on top.
7.14
Med Ball tosses for distance 11x100m
Just getting some stiffness out and getting the blood flowing after a long day in the office and a surprisingly nasty little workout last night.
7.15
AM: 35min cardiac development (120-130bpm)
PM:
Short Warmup
Front Squat 6x3 @ 225lbs (65%)
Power Snatch 7x3 @ 60kg (71%)
RDL 4x12 185lbs
Reverse Hyper 4x12
I’m SMOKED. I’m still in the proper ranges according to Prilepin (I try to adhere when we aren’t going shithouse crazy and we’re working submaximally), but I don’t remember the last time i’ve felt so slow and creaky. Those weights should’ve been snapping and they were SSSSSSLLLLLOOOOOOWWWWWWW. Two days to rest, do some cardio, eat, sleep, get worked on (hopefully) and load up for Saturday.
FYI: Check out Performance Training Center at Elitefts for their ideas on heart fitness. We get so red-lined doing events I like using it as a recovery/“low” day just like my tempo work. It’s supposed to be easy but it’ve seen a pretty noticeable improvement in sleep quality since I started doing it on my “low” days.
7.16-7.17 off
7.18
Axle Clean and press up to 286x0x2 (easy clean, my jerk is shit right now)
Pwr Clean 6x3 95kg (approx 80%)
225 Sandbag carry x1 Shoulder and carry x2 Sandbag carry x60s (too slow, I only got 300ft)
Stones 240x3 (54") 300x1 (54") 300x0 (destroyed the stone) then 240x8 (48"ish)
PM: Some band traction and some ankle work to strengthen my shitty wheels
Our 300 stone exploded when I missed it to 54 inches. I felt bad but apparently we have extras so not a huge loss. Still, I feel like an asshole for dropping it.
My partner going to Pro Nats went 286 for 8 one clean then press and our new powerlifter almost matched him with 7. Not sure how we’re going to break out training blocks leading to Nats. My plan is to train as if i’m going to nationals and see what happens.
If i’m getting useful and my Achilles’ are healed up then i’ll have to take a serious look at it; especially since two of my partners are definitely going. If I think I could be dangerous and go a legit top 10, it’d be tough to say no.
But the way my stones are I need a monster lead going in to have any shot because i’m guaranteed to finish towards the back end of stones. Always gotta be improving.
7.20
Strict Log Press with Chains (20lbsish per side)
Log(90) x5 x5 Log plus Chains (130?) x5 x3 Log/Chains/10 (150) x3 x3 x3 160x1 170x1 (with a little spot from Monopoly)
Rolling DB Ext on Floor 25x12 3x8 45x5 40x5 35x8
Rear Delt 3x15
Swiss Ball YWLT circuit 12+12+12+12
My R tricep is back to its old tricks again. When i’m strict pressing or having to grind reps, it goes to hell and the weakness relative to the other arm really shows. I don’t notice it in jerks or other dynamic moves but the static work really wrecks it. It’s almost like I cheat the weight up; crazy as hell to see, I wish we had a camera tonight.
I’m interested to see what happens over the weeks ahead, Some good hard training to come getting my partners (and maybe myself) ready for Nationals, a first foray into Highlands games and hopefully a shot at bobsled school. I really need to find a way to squeeze in some sprinting between Highland work and strongman. I think the best I can do right now is 1, MAYBE 2 sessions a week. But that’s going to cut into recovery so i’ll need to really push recovery HARD over this cycle of work.
7.21
30 Mins cardiac dev
Ab work x200
Lots of Stretch
Started on the Curcumin 500 anti-inflammatory today. I figured for 14 bucks, it’s worth a shot and it might be really helpful in getting some inflammation out and some training aches. I’m thinking of matching the dose to my activity; i.e. big dose post-workout, lower/no dosage on low/off days, etc. Maybe i’m just over thinking it though…we’ll see.
7.22 aka Squatting 101
Long warmup
Snatch 7x3 @80% (68kg)
Hang Snatch to Catch 5x3 50kg
A ton of front and back squatting, with and without box; lots of 10s and 12s at 185 and 225
-Squats feel shitty, need to start pushing these harder.
Sled Drag-3 plates for 6-70ft trips
Side Bends with Farmers implement-2x12 per side
Neck x90
7/23-Got out of work late so I dropped into Bally’s for a RE Upper workout.
7/25-Lower
Clean 80%ish-6x3 @ 100kg
Stones 240x5 300x3 run:240x2-300x2 run:240x1-300x2 (missed the third twice)
Upper Back giant set-3 runs
Some abs
Got to run into the office, then i’m planning on snoozing the rest of the afternoon. Sleep this week was horrible.
7.27
Strict Log Press+Chains: No idea on chain weight (45-50 a side?), got to 10’s x3 then a couple triples w/5’s Fuck the log
DB Rolling Triceps worked to 45x8
Chest Supported Row 2 platesx8 3 platesx8 then 3 platesx8+2 platesx10
Rear Delt Raises 3x10
YWLT x12 each
Threw in some pullups and rev hypers while the new guy finished up. He was unfortunate enough to miss the log so he ended up running through everything and THEN going back to the log. He still smoked my ass though; damn 275 powerlifters…
7.29 DE Lower
DE Box Squat (light and avg bands) 185-7x2 225-3x2
Reverse Hyper 4 platesx10 6 platesx10 7 platesx10
Leg Curl 4x10 Stack
-I think I missed something. Is that really all we did?
7.30 DE Upper
Noon @ Bally’s
Snatch Work-60kg (71%) for 8x3
Not ideal but it got done; I didn’t get the work in Wednesday and I really want to keep working this and the clean up. Bar didn’t float and it wrenched the hell out of me on the catch.
PM with the crew
Strict Press (3 Grips) 135-6x3 115-2x3 (should’ve gone with 115)
4 Board Press up to 285x3 (Not sure I can even call that a set since it tattooed me) then 225x5 to a 2 board
Single Arm OH 45x8 60x8
Pulldown 2x8
Face Pull 3x12
I have this ridiculous habit of lower my bench really slowly once it gets heavy. Counterintuitive since I know I ened to lower faster to get the stretch-shorten pop off the board/chest. Need to focus on this more when benching. Really in general, I need to be more reactive and less strict with my lifts. My reactivity blows; I’m ok off a box but shit freesquatting. Always something to work at; you gotta love it!
8.1
Clean 6x3 80% 100kg (keeping this up)
Log Clean 90x5 180x5 220x3 220x8-9 in 60s then 180x12-15 (i’m spacing on exact reps)
225lb sandbag/hussafell carry 60ft plus sled drag 60ft 2 trips
320? odd-ass object for 60ft and heavy sled drag for 60ft 2 trips
random calf raises
We got smoked by the medley. We put our 300 stone in the sled and that thing ate my lunch. I went to the 240 stone for the 2nd one and still got my ass handed to me. Took a nap, went to a wedding and I’m still tight and sore.
Highland game training in the morning and probably sleeping all afternoon makes for a tremendous Sunday. If I happen to take my notebook, i’ll write down some distances so I can start logging that training as well.
Sunday-2nd Highland Throwing session
Braemer Stone
Sheif Toss
Light Weight for Distance
Light Hammmer
Weight for Height
This 4-5 hr training on sundays is a bit much and chewed up damn near my whole day including drivetime. Still feeling good with the Braemer stone, consistently hitting around 40ft. If I can get the kick for the open stone down a bit, i’ll be in good shape for the stones.
Weight for distance is another animal. I finally started getting my spins down better and hit a couple 40-45ft throws. The heavy weight (and both hammers) are eating my lunch though. Lots of technique refinement needed that I just don’t have right now. It’s fun to be learning all this new stuff; every time I fix one problem, two more pop up as a result.
I’m REALLY light for this at 210. These guys are all packing some serious girth. Should be interesting next weekend throwing in the games here in Denver. Me and the caber may have an issue or two. Apparently I don’t like “wooden” things because the strongman log and the caber are both on my “fuck you” list along with our big stones.
8.3 ME Upper (Medium)
Strict Log Press w/chains nakedx8 nakedx5 add 10sx5 just chainsx3 chain+5x3 chain+10x3 just chains x5
Rolling Triceps 40x8 40x8 50x8 50x8 55x8 (should’ve gone to 60s)
Chest Supported Row 2platesx8 3platesx8 3platesx12
Rear Delt 3x10
YWLT 8lbs x8each move
The chain+10 isn’t a PR but it definitely went up easier and faster this time than it did on any of the other times I’ve tried it. Its a weak spot that needs some serious work.
Came home and did 50 turns with a 10lb sledge to get some type of throwing work in. Also starting a little more seriously on carb cycling to see what happens there and add some clean weight. Competing Saturday, need to ice my arm up as the R shoulder is struggling a bit with all the additional work at very high velocity; or at least INTENDED high velocity!
8.4 (Low) Off
8.5 (High)
Band Free Squat 225+green bands 7x2
Green Band Hyperextensions x12 x12 (add 45 semi-overhead) x12 x12
Sled Drag 4 trips x60ft+60ft w/2 plates
Reverse Hyper (swing) 2x12
Leg Curl (stack) x15
Ab Wheel 2x20
Missed some sled warmups and rushed my warmup but still happy with the free squat. Got rid of the oly shoes for back squatting in favor of Chucks and they made a world of difference. No more issues on my right knee so all go no quit. Highland Games this Saturday, Strongman training Sunday and maybe doing a local comp next Saturday. These weekends are kicking the shit out of me but I love every minute of it.
8.6 DE Upper
Speed Strict Press 115 8x3
4 Board to 285 for easier triple then 225x8 to 2 board
Single Arm DB 50x8 65x8
Pulldown 3x12
Face Pull 3x12
8.7 Off (long walk)
8.8 Highlands Ranch Scottish Fest-C Class (1st Contest)
22# Hammer-53.3 ft (6) Getting much more comfortable winding the hammer. Scratched my first throw.
28# for Distance-44.95 (1) Footwork drills paid off. Next closest was 41.8.
56# for Distance-18.3 (6) Scratched twice on throws over 20ft, but no excuses. Need to improve.
Braemar Stone-27.67 (3) 2nd threw 27.85 and 1st went 28.75.
56# Weight for Height-11ft (2) Cleared 11 on first try, missed 12.
Caber-11:50 on 1st Caber (5) Just need to work on this more and get comfortable holding and running.
Sheif Toss-22ft (1) Missed 24ft. Only done sheif once before and I threw around 16. Very happy here.
Overall: two golds, a silver, a bronze and #2 overall. I’ll take it.
8.9 Strongman
Log Clean+Press 90x10 180x5 200x6 200x6 (thinking of going push press until I get tired Saturday, then jerking)
Sled Drags-a bunch for some distance
Tire-650x4 My R arm was pretty fucked and this really irritated the bicep so I stopped. They also felt heavy as hell, which is a pretty fair sign that I was smoked.
Thinking about doing this local show saturday with one of my partners. Hopefully I can have a good day and win the open LW. He’s a lock for the open heavy I think. Events are below:
Log-Clean once, press for reps 60s LW 200 HW 230 Will be a good gauge of my OH work.
Straight DL Ladder (starts at 315, bar goes up each rep) Haven’t pulled for a long time, but last time we pulled I ground out a 495 and then pulled 315x12 with an axle.
Seated Truck Pull-150ft Never done this before, should be fun.
Kettlebell Snatch for Reps-32kg for me, 40kg for HW. This is straight from the ground, not the traditional kb snatch where you get a swing first. Will be fun to take a crack at it. May try some DB snatches for DE Lower to feel this out a little.
Stones: 200-220-240-260-280 I need to own this.
8.12
DB Snatch 45x3+3 60x3+3 75x3+3 85x3+3 100x3+3
Kneeling Jump 4x3 Seated Box Jump 4x3
Low Box w/ Foam 135x5 185x5 185x5 225x5 275x5 315x5 315x5
Deadlift 135x5 225x5 315x3 315x1 335x1 361x1 383x1 x1 315x1 (all fast easy pulls, just feeling out the DL)
Sled Drag 2x100ft backwards 2x100 ft forwards
Reverse Hyper 4x12 2 sets no swing, 2 sets big swing
8.13 RE Upper
Log Press naked x5 140x5 (strict) 180x2strictx3push press 200x5push press 220x5push press 200x6 push press
(best guesses, our log work was pretty random today; some strict, some push pressed, no split jerks)
DB Floor Press 60x8 75x8 75x13 90x5 (R arm died, L arm going strong)
OH DB 45x8 45x8
Seated Cable Row 4x12 w/ some cable curls for the girls
Pulldowns 4x15
Abs