[quote]Kalle wrote:
I have family high up in the iron workers union and it is HARD to get any steel from them with the price you can get for steel at the recylers these days!
Maybe I should just bug them more.
[/quote]
Greedy bastards LOL hell even if you pay them what they give the scrapper you aint doing bad
Phill
[quote]Kalle wrote:
Monday 6/25/07 DE Upper
DE 12" Log Overhead Jerk
95x3 warmup
145x3 TO SLOW! drop weight
115 8x3
I think these will be a good addition, 115 is around 55% I think? I’ll add another 10LBs next week. 115 felt REAL fast, a couple reps didn’t because I forgot to focus 100% easy to do when your using sub 60% loads. Helped me work on my leg drive and a quick transistion to the jerk. The log was flying up so fast I could fell it tug my arms up when I was droping into the jerk. So thats good.
[/quote]
NICE work Id suggest practice really holding that Lockout for a sec you know how they make you do it in the comps for the down command make that habit, I need to work on that as I tend to lock it out the go.
Nice work and hell benching aint a real priority on strongman but if its a weak spot bringing it UP will help other things and give the shoulders a bit of a rest from the angle of the OH
No worries always been a for shit bencher
Nice work
Phill
Hey sounds like a great tourney/learning experience and happy birthday
Phill
[quote]jtrinsey wrote:
Alright… a few updates here:
Saturday 6/23:
Played in a big doubles tournament. This particular tournament is huge and we played in the pro division so competition was great. We didn’t make it out of our pool, but we played well. Personally I was definitely happy with my play. Towards the end of the day, my nagging hip injury started to bother me, but early on I felt quick, powerful and explosive. I think the main area we struggled on was passing. The guy I played this tournament with is not a great passer and playing at this level he got picked apart by the guys who can really bring the heat on the jumpserve. This forced me to step way over to cover more court, which is obviously a lot harder. I gave up a few points but overall was happy with my sideout play. I need to keep working on my defense. It will come with experience as I’ve only been playing doubles for two summers now, but watching some of the top guys play defense and be able to read and react to the game was awesome. Hopefully I’ll be at that level soon.
Oh yeah, I also turned 20 on this day. Yay.
Sunday, 6/24. ME Upper
A. Incline Bench, about 45 degrees or so
bar x 5
95 x 5
135 x 3
155 x 3
135 x 3
B. Dumbell bench, neutral grip
70# db’s for 8/8/6/6
C. Barbell curl
75# for 8/8/6/6
D. Dumbbell rows
70# db for 23/14/8
Comments:
This workout was okay. After the most exhausting tournament of my life, I didn’t really have that much energy. I pushed to about 80% on incline bench and that was all. With my history of shoulder problems, I wasn’t even going to try to push it on any sort of barbell benching, particularly on a variation I’ve never really even done before. I got up to 155 and just said, “fuck it, if I’m not going to push it, why bother?” and just did one more set and called it. I pushed it harder on the DB bench as I know that doesn’t bother my shoulder (with the neutral grip and how much I tuck, it’s practically a triceps extension) and set a “kind of PR”; I’ve never gotten 8/8/6/6 before with 70# db’s. The Kroc rows went well… that many reps with the 70s started to wear my grip out. Anyway, not a great workout if you just look at it individually, but in the context of everything, it actually went pretty well.
Monday, 6/25, ME Lower
A. Rack pulls, just below knee (1st pin in this crappy power rack)
bar x 5
135 x 5
225 x 5
275 x 5
315 x 3 (switch to mixed grip)
365 x 3
405 x 3 (belt on)
455 x 3 (kinda slow on all of these reps, so didn’t go for another set)
B. Good mornings
5 sets of 6 with 225#
C. Barbell shrugs
225# with double-overhand… did a bunch I forget how many but I think 15 or maybe a little mroe
275# x 8 (double-overhand but grip giving out)
275# for 2 more sets of 8 with mixed grip
Comments:
A decent workout. Still pretty fatigued from the tournament. Rack pulls went alright, I expected to be a bit stronger but that was my first time doing them so I guess it was alright. I hit a full-range deadlift of 465 back in December but I know I got weaker during my season. Still, I know I could probably pull around 425-435 from the floor right now… how much more are most people doing from a rack pull just below the knee? I hit 455 x 3 and was about to go for 475, but it just didn’t feel right. I couldn’t get psyched up and really felt drained. 455 x 3 took a lot of out me. I remembered the advice from the EliteFTS seminar to not miss lifts in training and just called it on the rack pulls. I know I’ll hit 475 for 1 next week and maybe even get 5 plates, which is where I hope my conventional dead will be in a couple of months. Good mornings went well, almost up to 6 x 6 with 225# which has been my goal for a little while. I couldn’t do decline situps or lunges because of my hip flexor/adductor/whatever the fuck it is, but I felt like a pussy just quitting after just two exercises so I just did some shrugs. Good because I’m tryin to get mad yoked yo.
So then all this week I am working as an instructor for the high school volleyball camps we run at nights. 3 hours long and I am on my feet the whole time teaching and demonstrating. Very fatiguing and I am going to sleep well tonight![/quote]
[quote]Matt McGorry wrote:
JimmyBoom wrote:
6-25-2007
the day of suckage
A. Bench: Bar x 20, 135 x 5, 200 x 4, 225 x 3, 250 x 2, 265 x 1, 280 x 1, 295 x 1, 305 x MISS (dammit!)
That sucks, man. Oh well, though.
Try deloading more in volume that in intensity next week. Maybe work up to a couple singles at 90% and see how they feel and if it’s easy, go for the PR.
I feel like you and I have typically been missing the boat and deloading more on intensity than on volume and staying away from failure when I think that the latter is more applicable to us. Just something to consider.
-Matt[/quote]
For whats its worth I agree
and should yo go back to the program after the deload?? did it do anything good??
Phill
Sorry to hear about the meet. Your right you all have a ton of choice out that way nail a solid fed with a reputable chair
Hell training wasnt waisted youll just be even stronger
Phill
[quote]novaeer wrote:
Mon 06/25/07
DE Bench
Speed bench (alternated between close, pinky/ring and index/ring grips)
185 x 4 x 3; 195 x 4 x 3
Fat bar tricep extensions
145 x 3 x 10
Chest-supported row
180 x 3 x 8
Tate presses
3 x 8
Hammer-strength grip
3 sets of 10 second one-handed holds; 110#
Notes: Speed on the bench was great - almost felt like an empty bar. My raw max when I last tested was 335 w/ a pause, but I always noticed that when trying to use DE bench with 185 bar wt, speed slowed down to a crawl. I think alternating 2 weeks of low board/floor press assistance work for two weeks followed by the traditional speed bench will be my plan of attack from now on. This way, my elbows won’t be in agony for ME work but having that 3rd week dedicated to dynamic effort will allow me to keep an eye on bar speed.
The fat bar skullcrushers were a spur of the moment choice. It’s funny how trying to hold on to this thing will bring out a little more power, because I rarely ever use this much weight on normal power bar. Add on the Tate presses, and the triceps were practically cooked.
Overall, it was a great training session and I thought it marked a good transition to my pre-meet deload. As they say…you can have too much of a good thing.
Unfortunately, I got a bombshell when I was doing my last e-mail check for the night. THE F’ING MEET GOT CANCELED. Apparently, the meet organizers scheduled this meet one week prior to their National championships and ended up w/ only 11 registered lifters. I feel like I had 8 really good weeks of training only to get hosed in the end. The guy told me I could transfer the registration fees to the Nationals, but I don’t think I want to go with this federation as they apparently have canceled a bunch of meets in the past. Luckily, there are a lot of federations active in the mid-Atlantic region, so I can hopefully find another meet to hit and get a chance to put things to a test on the platform. [/quote]
upper ME June 25th 07
Note to self need to keep up with the VERY light 100-150 rep band curls for blood flow recovery tendon strength need to NOT ignore pre/rehab now that things are progressing.
1A) Flat Bench
( haven?t done this as an ME since heck well prior to injury so figured why the heck not see how it goes. No real clue where Ill be)
Bar x ABORT!!!OUCH!!! LOL
Man butt was feeling a lot better got everything set up went fopr first warm up set and sat/rolled back to lay down and OH MY!!! Bad idea. LOL doing that hit the tailbone/bruised area in a way that was NOT good I though I may be stuck laying on the bench LOL took a while but I managed to get up Butt hurt rest of workout hopefully feeling better tomorrow
So lets OH press strict no pushing now that hurt again after the new aggravation just get a solid w/o in kind of a downer at the beginning of a w/o
BB OH press
Bar x some
95 x 10
135 x 5
185 x 4 x 5
205 x 2
215 x 1 push decided not to after one and just get some quality strict stuff in
185 x 5,4,4
Not horrid for strict, arm feeling better each time, long way to go keep rollin
2A) Wide Grip dips
BW + 25 x 8
BW + 35 x 8
BW + 60 x 6
BW + 75 x 3
BW + 25 x 8
Man havent done these with a load in a while needed something else standing etc worked well
1&2B) Chins
4 warm ups aided with band
BW x 4 all dead hang (6sets)
4A)Light cable work Pre/rehab
4B)Hanging leg raises
3 sets
Not bad, not sure about Lowe body tomorrow I know one thing it wont be anything where my butt sits on anything
Phill
After sleeping on it and talking to my wife (who was also a little ticked because she wanted to get a long weekend at VA Beach), it was a pretty good training cycle. I managed to have a good into to peaking at the right time, avoid overtraining (which I have been extremely guilty of in the past), and learn to use full gear. With the exception of my stair slip, things went A-OK.
Heck, I even get a refund on my entry fee. So that’s also a positive. Can never argue with cash money.
[quote]Phill wrote:
Sorry to hear about the meet. Your right you all have a ton of choice out that way nail a solid fed with a reputable chair
Hell training wasnt waisted youll just be even stronger
Phill[/quote]
[quote]Phill wrote:
upper ME June 25th 07
Note to self need to keep up with the VERY light 100-150 rep band curls for blood flow recovery tendon strength need to NOT ignore pre/rehab now that things are progressing.
1A) Flat Bench
( haven?t done this as an ME since heck well prior to injury so figured why the heck not see how it goes. No real clue where Ill be)
Bar x ABORT!!!OUCH!!! LOL
Man butt was feeling a lot better got everything set up went fopr first warm up set and sat/rolled back to lay down and OH MY!!! Bad idea. LOL doing that hit the tailbone/bruised area in a way that was NOT good I though I may be stuck laying on the bench LOL took a while but I managed to get up Butt hurt rest of workout hopefully feeling better tomorrow
So lets OH press strict no pushing now that hurt again after the new aggravation just get a solid w/o in kind of a downer at the beginning of a w/o
BB OH press
Bar x some
95 x 10
135 x 5
185 x 4 x 5
205 x 2
215 x 1 push decided not to after one and just get some quality strict stuff in
185 x 5,4,4
Not horrid for strict, arm feeling better each time, long way to go keep rollin
2A) Wide Grip dips
BW + 25 x 8
BW + 35 x 8
BW + 60 x 6
BW + 75 x 3
BW + 25 x 8
Man havent done these with a load in a while needed something else standing etc worked well
1&2B) Chins
4 warm ups aided with band
BW x 4 all dead hang (6sets)
4A)Light cable work Pre/rehab
4B)Hanging leg raises
3 sets
Not bad, not sure about Lowe body tomorrow I know one thing it wont be anything where my butt sits on anything
Phill[/quote]
man…benching can be a real pain in the ass!! hee, hee.
the OH pressing is definitely coming along. you are definintely on the right path. i do a lot of high rep stuff for the arms and it really keeps them healthy. there’s nothing like getting the blood in there.
take care of that arssss.
meat
[quote]Phill wrote:
Kalle wrote:
I have family high up in the iron workers union and it is HARD to get any steel from them with the price you can get for steel at the recylers these days!
Maybe I should just bug them more.
Greedy bastards LOL hell even if you pay them what they give the scrapper you aint doing bad
Phill
[/quote]
Yup, They would give it to me, the problem is with the companys trying to sell it. Or lower payscale workers throwing the stuff in their trucks right away.
[quote]Phill wrote:
Kalle wrote:
Monday 6/25/07 DE Upper
DE 12" Log Overhead Jerk
95x3 warmup
145x3 TO SLOW! drop weight
115 8x3
I think these will be a good addition, 115 is around 55% I think? I’ll add another 10LBs next week. 115 felt REAL fast, a couple reps didn’t because I forgot to focus 100% easy to do when your using sub 60% loads. Helped me work on my leg drive and a quick transistion to the jerk. The log was flying up so fast I could fell it tug my arms up when I was droping into the jerk. So thats good.
NICE work Id suggest practice really holding that Lockout for a sec you know how they make you do it in the comps for the down command make that habit, I need to work on that as I tend to lock it out the go.
Close grip (pinkys on rings) Bench off of the pins (4"? or so off the belly)
135x3
155x3
185x3
205x1
it was one rep but it was not ME, just taking it slow on the bench. Since I am just throwing bench press variations into my routine for the first time in probaly 6 months! pressing from the bottom up resting it on the pins was hard but should be good for my overhead lockout (hopefully)
Don’t expect big #s here the most I ever benched was 235 for 1 ugly rep…
EZ bar curls
60x8
70x8
80x8
DB Lateral raises
3x8
Nice work and hell benching aint a real priority on strongman but if its a weak spot bringing it UP will help other things and give the shoulders a bit of a rest from the angle of the OH
No worries always been a for shit bencher
Nice work
Phill[/quote]
Regarding the DE work
Yea I am happy with it Funny you should mention it but I was holding the log for a few seconds, and sticking my head through.
Regarding Bench
I know it isn’t very important to strongman, (notice I havn’t done it in 6 months!) I am just using it to overload the triceps, as I think that is my weak point, I need to get past the 200lb barrier in my push press. Once I get it to where I can hit the 200 consistanly I think it will start progressing quick.
I thought about doing some standing overhead lockouts but never really seemed to get much carryover from them due to the fact I use less weight than I can push press!
I figure more weight from the bench lockouts will help the tricep strength (elbows tucked)
Also anytime I try to do any sort of tricep extension it hurts my elbows to mcuh so I figure just use diffrent press varations for shoulder/tricep strength.
[quote]Phill wrote:
upper ME June 25th 07
Note to self need to keep up with the VERY light 100-150 rep band curls for blood flow recovery tendon strength need to NOT ignore pre/rehab now that things are progressing.
1A) Flat Bench
( haven?t done this as an ME since heck well prior to injury so figured why the heck not see how it goes. No real clue where Ill be)
Bar x ABORT!!!OUCH!!! LOL
Man butt was feeling a lot better got everything set up went fopr first warm up set and sat/rolled back to lay down and OH MY!!! Bad idea. LOL doing that hit the tailbone/bruised area in a way that was NOT good I though I may be stuck laying on the bench LOL took a while but I managed to get up Butt hurt rest of workout hopefully feeling better tomorrow
So lets OH press strict no pushing now that hurt again after the new aggravation just get a solid w/o in kind of a downer at the beginning of a w/o
BB OH press
Bar x some
95 x 10
135 x 5
185 x 4 x 5
205 x 2
215 x 1 push decided not to after one and just get some quality strict stuff in
185 x 5,4,4
Not horrid for strict, arm feeling better each time, long way to go keep rollin
2A) Wide Grip dips
BW + 25 x 8
BW + 35 x 8
BW + 60 x 6
BW + 75 x 3
BW + 25 x 8
Man havent done these with a load in a while needed something else standing etc worked well
1&2B) Chins
4 warm ups aided with band
BW x 4 all dead hang (6sets)
4A)Light cable work Pre/rehab
4B)Hanging leg raises
3 sets
Not bad, not sure about Lowe body tomorrow I know one thing it wont be anything where my butt sits on anything
Phill[/quote]
Good work Phill, the strongman gods are saying though shall not bench!
I need to start adding dips in again…
Hello all…
I thought that perhaps it was time to venture to the dark side. Usually the only thread I’ll venture into is the Brotherhood of Iron thread but with the regular and helpful contributions made by Meat & Modi I thought it was time to explore the mythical PL’ers world.
I’ve read this thread many a time and quite recently I’ve started to wean off the purely BBing esque training and more strength focused. The result of modelling some of my workouts on the ones i’ve seen here and the advice given had resulted in an increase in my squat and bench by nearly 80 lbs combined in 3 weeks.
Anyhow, this is just a brief thank you note along side a “keep this shit up” line.
Strength & Honour
Swiss
[quote]maraudermeat wrote:
man…benching can be a real pain in the ass!! hee, hee.
the OH pressing is definitely coming along. you are definintely on the right path. i do a lot of high rep stuff for the arms and it really keeps them healthy. there’s nothing like getting the blood in there.
take care of that arssss.
meat
[/quote]
Ya aint shittin 
Yes I think the bit higher rep and morre concentration ion grinding out struct work in the end will helping Im in dire need of getting just a lot stronger in my OH press.
Going to aim to stay in the 3-5 range for a few sets and grind them out. Save most of the pushing/technique/pushing for the log work on event days
Arse feeling much better thank you Long as I dont roll on the damn thing in a certain way
Phill
[quote]Kalle wrote:
Regarding the DE work
Yea I am happy with it Funny you should mention it but I was holding the log for a few seconds, and sticking my head through.
Regarding Bench
I know it isn’t very important to strongman, (notice I havn’t done it in 6 months!) I am just using it to overload the triceps, as I think that is my weak point, I need to get past the 200lb barrier in my push press. Once I get it to where I can hit the 200 consistanly I think it will start progressing quick.
I thought about doing some standing overhead lockouts but never really seemed to get much carryover from them due to the fact I use less weight than I can push press!
I figure more weight from the bench lockouts will help the tricep strength (elbows tucked)
Also anytime I try to do any sort of tricep extension it hurts my elbows to mcuh so I figure just use diffrent press varations for shoulder/tricep strength.
[/quote]
For sure good plan never bad to use big ass compounds to get stronger.
On the Partial lock outs and not using over your PP load. What Kind of ROM are you using who high. Might try just like loackouts only OH just a few inches if you arent already that really isolates mainly just the tri and gets the body used to holding that larger load OH
Phill
Damn nice progress in a shorty time keep it up
Phill
[quote]swissrugby67 wrote:
Hello all…
I thought that perhaps it was time to venture to the dark side. Usually the only thread I’ll venture into is the Brotherhood of Iron thread but with the regular and helpful contributions made by Meat & Modi I thought it was time to explore the mythical PL’ers world.
I’ve read this thread many a time and quite recently I’ve started to wean off the purely BBing esque training and more strength focused. The result of modelling some of my workouts on the ones i’ve seen here and the advice given had resulted in an increase in my squat and bench by nearly 80 lbs combined in 3 weeks.
Anyhow, this is just a brief thank you note along side a “keep this shit up” line.
Strength & Honour
Swiss[/quote]
[quote]Kalle wrote:
Regarding Bench
I know it isn’t very important to strongman, (notice I havn’t done it in 6 months!) I am just using it to overload the triceps, as I think that is my weak point, I need to get past the 200lb barrier in my push press. Once I get it to where I can hit the 200 consistanly I think it will start progressing quick.
I thought about doing some standing overhead lockouts but never really seemed to get much carryover from them due to the fact I use less weight than I can push press!
I figure more weight from the bench lockouts will help the tricep strength (elbows tucked)
Also anytime I try to do any sort of tricep extension it hurts my elbows to mcuh so I figure just use diffrent press varations for shoulder/tricep strength.
[/quote]
JM Presses and pressdowns seem to work for me without paining the elbows too much. Close grip bench and Tate presses help a bit as well. For you, maybe inclined JM presses would give more carryover. The triceps seems to operate a little differently once the angle between body and arm passes 90 degrees…
I’m finding that band pull-aparts are strengthening my upper middle back , stabilizing my shoulder girdle so I can OH press better.
[quote]Phill wrote:
Kalle wrote:
Regarding the DE work
Yea I am happy with it Funny you should mention it but I was holding the log for a few seconds, and sticking my head through.
Regarding Bench
I know it isn’t very important to strongman, (notice I havn’t done it in 6 months!) I am just using it to overload the triceps, as I think that is my weak point, I need to get past the 200lb barrier in my push press. Once I get it to where I can hit the 200 consistanly I think it will start progressing quick.
I thought about doing some standing overhead lockouts but never really seemed to get much carryover from them due to the fact I use less weight than I can push press!
I figure more weight from the bench lockouts will help the tricep strength (elbows tucked)
Also anytime I try to do any sort of tricep extension it hurts my elbows to mcuh so I figure just use diffrent press varations for shoulder/tricep strength.
For sure good plan never bad to use big ass compounds to get stronger.
On the Partial lock outs and not using over your PP load. What Kind of ROM are you using who high. Might try just like loackouts only OH just a few inches if you arent already that really isolates mainly just the tri and gets the body used to holding that larger load OH
Phill[/quote]
I was doing them from right above head or at my forhead, Maybe I’ll try to move them up a bit.
Are there any online videos or youtubes on how to flip tires???
I just got me one and I’ll be damned if I can get it past that first “lift by using your hips to drive your chest into the tire” part. Just can’t get to my feet. Seen pictures and read etc. but need to see it for real.
maybe its just too dang heavy…
thx
c.
06/26/07 - Off
No PR’s. 
Going heavy M/W/F this week with T/Th off, just to see how it goes before I finally deload next week…Next week is the 4th of July week right? Anyone?
Tuesday, 6/26/2007: ME Lower
A. Box Squat
135 x 8
185 x 5
200 x 1
225 x 1 (PR +10lb)
235 x 0
230 x 0
185 x 5
B. Deficit Deadlift
185 x 8
235 x 5
285 x 1
335 x 1
375 x 0
355 x 0
235 x 8
C. Barbell Hold
315 x 20 sec
365 x 3 sec
365 x 1 sec
365 x 6 sec
405 x 1 sec
D. Glute-Ham Raise
BW x 8
BW x 8
BW x 8
BW x 8
E1. Kneeling Cable Crunch
160 x 8
160 x 8
160 x 8
160 x 8
E2. Seated Knee-Up
BW x 20
BW x 20
BW x 20
BW x 20
I’m loving my ME lower body sessions more and more each time. I keep feeling like that I’ve left it all in the gym, but at the same time, keep thinking that I should be able to even better.
In my box squats today, I mis-loaded the weight and had 200 on the bar instead of 205. I had a 10 on one side and a 5 on another. After I got that one up pretty easily, I went to add more weight. That’s when I found out I mis-loaded that bar.
I was really pissed off at myself for doing that. I loaded up 225 and was stomping around like an idiot. I got under the bar and popped up that sucker with at least 10 more pounds to spare. So, I went for even more in the next lifts and got pinned a couple of times. Oh well, a PR is a PR.
This was my first time doing deficit deadlifts. Since I had my aerobic steps from the box squat, I used the single step without extra supports as the platform. I didn’t really want to count weight so after my warmup, I kept on piling on 25s on the side 'til I couldn’t do anymore. It wasn’t until after I was done with the exercise that I realized I was actually trying for more than my deadlift PR of 355 while pulling from a deficit. I’m not sure if that was smart or not, but it was interesting.
After doing double overhand grip for barbell holds last week, I used the mixed grip. I noticed that my left-hand overhand grip fails first. After switching, my left-hand underhand grip fails later, but still before my right hand grip fails. I really need to work on my grip on my left side. That, and maybe I need to invest in some chalk-substitute. The failure in the grip is more like slipping out of my hands due to sweat.
GHRs are a bitch! My hammies thank you, Modi, but I was cursing you the whole time! I knew my hams are weak, but it wasn’t 'til today that I knew how weak they were. I think I got about half way down before failing and dropping to the ground like a sack of potatoes.
Then I pushed myself up and did it some more. My hammies are worn out, almost like they’re pulled/strained, but I think they’ll be fine. This exercise definitely kicks my butt and I need to get a lot better at it. Thanks for showing me another way to torture myself. 