Jesus, Vinny, you have hydraulics for legs, and steel beams for a torso.
2/10/17 - BW 221 pizza deadlifts
Banded Stiff Legs
x15
x15
x15
x15
KB Swing
x20
x20
x20
Sumo Deadlifts
135x5,5
225x5
315x5
belt on
405x3
495x1
550x5 eh, feeling heavy
565x5 woo, 2 left and no more, fuck this took a lot out of me.
550x5
550x5
550x5 please kill me
did some sluggish abs and stopped. absolutely zero in me from this.
Also, I’m just gonna leave this here for you guys to dissect and digest. Notice my comment, maybe.
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2/12/17 - BW 220
Push Jerks (axle)
65x8
135x3,3
185x2
225x2
275x1
315x1 felt really good
335x1
335x1 man i suck, hate having to grind out presses
335x0 brought grip in, failed. I can’t get under the bar.
335x1 took off wrist wraps and hit it pretty easily, though a very dangerously heavy amount of pressure on the center of my hand. Fuck.
335x1
335x1 totally not dropping under, huge grinder
335x1, failed first attempt, pushed my elbows up and dipped under a bit better.
335x1
hand really hurts now.
Strict Log
210x5
230x4
210x5
drop set
160x9 meh
160x8 so weak 
BTH Tri extension
40x20
40x15
40x15
40x15
Front Raise/Side Lateral
x15/x15
x15/x15
x15/x15
x15/x15
Rack Double Overhand Axle Shrugs (reset grip on each rep)
135x15
225x15
275x12
315x8
315x8
315x8
drop set
275x15 hand kind of tearing
225x15
135x25-30
That’s some big boy weight over your head as usual.
I haven’t put much time in on the push press or push jerks, I typically stick to strict pressing. I’m thinking about adding some push pressing into my OHP day after strict pressing to just overload a bit and try to get get my form down.
I am going to start prioritizing my shoulder/wrist mobility as I can barely put 2 fingers under the bar when it is in a front rack. I know I’m going to need to have the bar directly on the front ‘shelf’ to transfer maximum force into it, but it is going to take some time before I can do that.
Any mobility drills you have used in order to help with this? Obviously most strongman events are going to allow leg drive for your pressing, so I do want to start nailing down my technique. Currently I’m just doing wrist mobility movements and aggressively rolling out my triceps and shoulders/lats, hoping that will help a bit. I have noticed during this that my triceps are very tight, so I could be onto something there…
I’d say hip and lat mobility seem to help most, actually. Wrist stuff is important…maybe. I feel like if you have 200-300lbs on an implement, your wrist is just small enough to be forced into the position you want it to be in.
I grab a 40lb dumbbell when I’m doing my standard on-one-knee hip flexor stretch, put it behind my head as if to do a behind the head tricep extension, but keep it stationary on the back of my neck/upper traps, and just let it stretch out my tri/lat tie in while forcing my rib cage down and pushing my hips through with my glute of the leg with the knee that is on the floor.
Not something I’ve done for a while, just something I randomly do now and I like it. Hope that isn’t too convoluted!
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Stronk. What can you do with a straight bar these days?
Also it sounds horrifying pressing 335 out, your shoulders/triceps must be made out of titanium.
Thanks, I’ll give that a try. I do know when I’m in a squat/lunge position I have an extremely difficult time getting my torso upright, so this may be a lack of hip mobility as well.
I did some of these movements last night as well to try and increase my flexibility/mobility:
I’m basically going to give anything and everything a go to see what helps!
I appreciate the help.
I just missed 375 on a barbell push jerk like a week before my contest. Can probably do 350-360 on an axle. Difference is substantial.
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Happy to help!
2/14/17 - Bad day.
Beltless pause FS/Tire Flip Circuit
275x1/700x1
30 sec rest
365x1/700x1 wow i’m off today, felt way too heavy
275x2/700x2
275x3/700x3
275x5/700x5 garbage set, feel like i’m falling apart
Did some abs and just called it, my body HURTS.
2/16/17 - Deload deads, sacrum bugging me. BW 223
Lunge
x10
x10
x10
Deads (double over, no belt)
225x10
225x10
225x10
315x3
315x3
315x3
315x3
Pull Ups
x10
x10
x10
x10
x10
DB Side Bend
x15
x15
x15
x15
Also when i do my side bends, i have my palm facing behind me, so that the side of the dumbbell is sliding against my outer thigh as I do the movement. It puts the weight out to the side more and I feel it much more.
2/18/17 - BW 224, last 2 days diet has been laughably bad. Won’t even confess what I did
Burpees to Pull ups
x15/x10
x15/x10
x15/x10 elbow hurt randomly during this at the joint
Band Pull Apart
x20
x20
x20
Strict Log
110x3,3,3
160x3
180x3
belt on
230x2 easy but lacking stability, didn’t go for a 3rd
240x3 yayyy, don’t feel spent from this, have more, but i had a hard time staying in my groove
240x3 tough
240x3
240x3
240x3 complete failure on the 3rd, slowww
Seated DB Military
100x8
100x8
100x5 nothing left
Face pull
x15
x15
x15
x15
Side Lateral
x15
x15
x15
x15
2/20/17- BW 223
Burpees to Pull Ups to DB Squat (holding 100lb DB sumo style)
x15/x10/x20
x15/x10/x20
x15/x10/x20
Beltless Pause Front Squat
95x5,5
185x3,3
235x3
305x3 super easy
330x5 something was “low” today. I just felt lightheaded on the first rep.
345x5 those kind of reps where you’re so light headed that you can’t help but bury the reps ATG and hope something doesn’t prolapse.
370x5 hit this feeling sleepy and dizzy. complete failure on the 5th. holy shit.
did a shit load of abs in a circuit
If I were making an axle, does 3" seem extreme for thickness?
3 inch axle is good, but you need the 2 inch to train with certainly. A 3 inch would be good for light work to fry your grip, but I wouldn’t go heavy with it, just asking for an injury.
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2/22/17
Bear Crawls/DB Squat/Banded Row SS
x20s/x15/x20
x20s/x15/x20
x20s/x15/x20
x20s/x15/x20
Stiff Leg Deads
135x15
225x12
315x15
405x8 meh, back and adductor on left leg were feeling horrible from front squats, all stiff leg and way too much lower back rounding. good thing i didn’t go heavy or i’d have gotten injured.
315x15
315x15
Pull Ups
x12
x12
x12
x10
2/24/17 - BW 221
Push Jerks (axle)
135x8
225x3
275x3
305x1
305x1…this was…so easy. It felt like I could strict press it.
360xf why did I miss this. It felt so light but I couldn’t get under the weight. I tried 3 times with the weight on my chest. I got owned. This would be a huge PR on the axle.
Strict Press (axle)
265x3 PR on axle, deadstop reps, of course,
DB Incline
40x40
40x40
40x50
40x40
Face Pull
x20
x20
x20
x20
x20
Neck is fucked again! Woo!!
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Pressing still going awesome man! Shitty buzz about your neck though, hopefully you get that figured out asap.
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