[quote]Kalle wrote:
220lb log is getting locked out tomorrow. I will set a PR in the stones, I will finish my first medley in competition, I will stand on the podium. I will drink lots of beer to celebrate. I will represent the Westside thread well.[/quote]
Don’t forget the sword!
Good luck Kalle.
DE Lower
A1. Depth jumps (~18" box)
4 x 4
A2. Depth drops (~36" box)
4 x 4
B. Rack pulls (1st pin on crappy power rack, just below knees)
Worked up to either 2 or 3 (I forget) singles with 455, everything was without a belt and did double overhand up to 315 x 3.
C. Single-leg RDLs
3 x 8 w/ 75# dumbbells
Comments:
A bit different today but a great workout. I decided to do this workout inside (rather than outdoors as I usually do my DE lower workout) and did some different things today just for the hell of it. I did some plyos which went well although the box heights were not ambitious at all so the intensity wasn’t super-high.
I alternated between sets of depth jumps and depth drops with 2 minutes rest in between for a total of 32 ground contacts. I had no problem sticking the landings on the drops, which makes sense considering I am getting up at least that high or higher on a running vertical so my body is used to absorbing that force, although not necessarily sticking it in a perfect position.
I was also surprised at my reactivity on the jumps; if I wasn’t getting higher than a regular max vert I was pretty d**n close. Considering the only reactive work I’ve been doing has been playing my sport, I’m happy with that. Hit either two or three singles on the rack pulls with 455, not super-heavy but it was definitely harder without a belt.
Finally had access to some heavier dumbbells so the 1-leg RDLs went well. Hopefully I will be at 3 x 15 with the 75#'s in a few weeks.
This was a good session and I just feel like my training is on the right path and that things are really going to be coming together for me by January when the season starts.
P.S. Good luck Kalle!
[quote]MsM wrote:
Kalle wrote:
220lb log is getting locked out tomorrow. I will set a PR in the stones, I will finish my first medley in competition, I will stand on the podium. I will drink lots of beer to celebrate. I will represent the Westside thread well.
Don’t forget the sword!
Good luck Kalle.
[/quote]
Yes I will walk away with a sword as well 
Thanks everyone for the well wishes it really does mean alot.
Matt, that video was perfect, I ended up watching different Conan clips with my nephew for a good 20 minutes. Got me pumped!
Weighed in at 195-196lbs in gym clothes (shoes on) did some warm ups, went a little heavier than planned. Felt good though, I can count the times I’ve been in commercial gym in my life on my hands so it was odd. I guess I did look funny doing a clean and jerk with 85lbs on the bar as explosive as possible…
Good luck Kalle, knock em dead, son!!
Bring the sword back to Cali! (much cooler than a trophy, in my opinion)
[quote]tmoney1 wrote:
Good luck Kalle, knock em dead, son!!
Bring the sword back to Cali! (much cooler than a trophy, in my opinion)[/quote]
I’ll give it all I got, you can fail but you cannot quit! Thanks T$!
2007-8-10
Abs and Grip
Abs
Power ring leg raise to L-sit
3x8
These are NOT easy!
Grip
Pinch
25X5 10s holds(standard plate - smooth sided)
Grasp
30 3x10s holds (Hex head by the end)
CoC #1
3x5
1,1 10sec hold
Notes:
Gone weak in the CoC. Forearm stops hurting once I get it warmed up. First crushes hurt like I had glass under the skin by the outside left elbow. The pinches and grasps seemed to lessen that when I went back to the CoC. Still hurt but was bearable… and now I have a strategy for working with CoC.
[quote]novaeer wrote:
Friday 08/10/07
ME Bench
Floor press (feet straight out in front,long pause at bottom,pinky on rings)
Bar x a bunch
95 x 8
135 x 8
185 x 5
225 x 5
275 x 5
295 x 3
315 x 3 (PR + easy!!)
4-board w/ doubled minis (pinky on rings)
225 x 3
275 x 3
315 x 3
350 x 2.735 (PR, would’ve had 3 but spotter had to step in)
Ez-curl bar pushdowns
3x10
Rope rows
2x15
Notes: Was feeling a little blah today for some reason, and even considered not going to the gym. I haven’t skipped a workout in nearly 2 years (much to the annoyance of my wife), and after seeing the monster squat meat put up, it gave me some inspiration. Granted I was benching, but WTF.
Once I warmed up, instantly started to feel good. Worked up to 275 for 5 easy reps and considered just doing 3 sets of 5; but said fuck it and decided to see what I could do for a triple.
I hadn’t done a straight weight floor press for ME work in quite a while so had to dig into the old logs and find out what my PR was. I knew it was around 300, but wasn’t quite sure for how many reps and how hard it was. Notes that day said 305 for a grinding single, so I bested that by 10# and two more reps.
Honestly, could’ve added more weight, but since I’m squatting tomorrow instead of Sunday called it there and will shoot for a bigger PR on the next cycle after the meet. Took some video of the lift but my ancient camera ran out of juice in the middle of the third rep. Argh!!
Stuck with the doubled minis on the 4-board. Top weight for last week was 345x3, so figured to at least add 5# on top of that. Probably took too big of a jump from 315 to 350, but oh well. First rep was clean, second was hard, and third went up to about 4 inches and the band tension really started to kick in and just stopped moving.
Didn’t come down but didn’t want to go up either, like an invisible wall was there. Guess I didn’t press ‘fast’ enough. Spotter put his index fingers on and helped me finish it. Maybe I’ll get 3 clean ones next time.
Wanted to do some rack lockouts, but some guy was doing a marathon barbell row session in the gym’s only rack. Said screw it and decided to do some pushdowns for the horseshoe and seated rope rows for the wings.
Surprisingly was a great session and if not for the technical difficulties, might have been able to share my effort with y’all.[/quote]
Nice work. You’ve had some really good sessions recently. It’s good to see all the hard work is paying off. I’m looking for a 1600 total out of you.
08/10/07 - Deadlift (ME)
A) Conventional Deadlift
135x10 (speed)
225x5
315x5
405x3
475x1
545x1 (smoked it)
610xmiss
610xmiss
495x1
B) Pendlay Rows
135x8
185x8
225x6
275x5 (PR)
275x4
I felt really good during my warmups. I knew 610 (a 10lb PR) would be a grind, but I was feeling strong, I was psyched, so I went at it without hesitation. I wish I had a video, because I think I rushed it.
Aside from it being to friggin’ heavy…I think I had my shoulders too far forward at the start, and the bar got too far out in front of me. I pulled with everything I had, until I felt like my head was going to pop. The bar didn’t even get to my knees.
I stomped around like a little kid who had just dropped his ice cream cone. I knew I had just fucked up that attempt. I was in the right frame of mind going into it, I had taken the day off before, I felt well rested, warmed up, and I blew the lift.
After huffing and puffing, and getting even more fired up, I went back to the bar, dropped down, grabbed the bar, and gave it everything I had.
What I didn’t notice, while I was getting myself all worked up, was that someone had come by and welded the bar and plates to the floor. Not just a spot weld, this was one of those jobs that a plasma torch would have a tough time cutting. If the bar left the floor, you might have been able to slide a piece of paper under it, but certainly not two sheets, that’s for sure.
I was fried. I dropped back to 495 just to work on form and that sucked too. One big attempt…that’s it, that’s all I have. After that, I’m garbage.
Finished up with some Pendlay rows, hit a PR there, and called it a day.
Meat, as always, your weights are amazing.
Kalle, have a blast. Set a few PR’s, and then party like a rockstar (or a powerlifter, or strongman, whatever). Good luck man, looking forward to the full report!
Matt, stay away from the dirty girls in Atlantic City. And don’t gamble all of your supplement budget away!
Phill, get back to 100% asap. I was nice enough to let you stay ahead of me on Deads. I’m focusing on Bench Press now. (yeah, that’s it. That’s why I missed that attempt. I’m a bench specialist now). lol.
Alright, off to the gym for DE Upper. Enough of the 7am ramblings.
[quote]Modi wrote:
08/10/07 - Deadlift (ME)
A) Conventional Deadlift
135x10 (speed)
225x5
315x5
405x3
475x1
545x1 (smoked it)
610xmiss
610xmiss
495x1
B) Pendlay Rows
135x8
185x8
225x6
275x5 (PR)
275x4
I felt really good during my warmups. I knew 610 (a 10lb PR) would be a grind, but I was feeling strong, I was psyched, so I went at it without hesitation. I wish I had a video, because I think I rushed it.
Aside from it being to friggin’ heavy…I think I had my shoulders too far forward at the start, and the bar got too far out in front of me. I pulled with everything I had, until I felt like my head was going to pop. The bar didn’t even get to my knees.
I stomped around like a little kid who had just dropped his ice cream cone. I knew I had just fucked up that attempt. I was in the right frame of mind going into it, I had taken the day off before, I felt well rested, warmed up, and I blew the lift.
After huffing and puffing, and getting even more fired up, I went back to the bar, dropped down, grabbed the bar, and gave it everything I had.
What I didn’t notice, while I was getting myself all worked up, was that someone had come by and welded the bar and plates to the floor. Not just a spot weld, this was one of those jobs that a plasma torch would have a tough time cutting. If the bar left the floor, you might have been able to slide a piece of paper under it, but certainly not two sheets, that’s for sure.
I was fried. I dropped back to 495 just to work on form and that sucked too. One big attempt…that’s it, that’s all I have. After that, I’m garbage.
Finished up with some Pendlay rows, hit a PR there, and called it a day.[/quote]
Damn bro sounds like a hell of a fight at it, wish you nailed it, next time bro.
Phill
Just did assistance today what I normally do tuesday after my ME day just getting in there feeling it out. still not great but much better its hot as all hell, 115 heat index, but hey such is life. Ill get back rollin monday
Phill
2007-8-11
De Lower cycle 2
Box Squat (16")
240 plus JS avg band (ca. 390 at top)
10x2
Speed DL
365 Plus IW med and IW mini across cage
(ca. 515 at top)
6x1
Reverse Hypers
100 3x12
AFAP Sternum Pullups
3x8
AFAP BB Curls
100 3x8
Notes: Pulled hands in closer to shoulders on squats. Elbows stayed down under bar, chest stayed out head was up. Felt more stable.
AFAP = As Fast As Possible
A couple quick notes:
1.) I’m resuming EMS again. Right now I think I am only going to be doing it on the hamstrings, starting with 5-10 sets of 5 seconds or so done twice a week, a couple hours (preferably) after my lower body training sessions. I’m not sure how long I will use this protocol, but probably somewhere between 4 and 8 weeks.
I have read that most of the benefits are seen by 10 sessions so I think I’ll do about that. Any thoughts feel free to add.
2.) I’m going to be adding in some extra pullups at a low volume on all my other workouts. Right now I am only doing 20 pullups per week on one day. I think what I will do is add just a set of 4 and a set of 3 pullups on my other three training days, which will basically double my weekly volume. I’ll see how I handle that and if my strength increases.
3.) Some extra conditioning work will be done on Tuesdays and Fridays in the form of tempo/recovery. Low-intensity and just doing some light stuff. This is almost not “extra” work since over the next few weeks I won’t be playing as much volleyball as I was over the bulk of the summer so it is more just replacing that conditioning work.
4.) I’ve been gradually cleaning up my diet. I’ve been consistently in the 218-220 range upon waking over the last week and that is about where I want to be. Not doing anything crazy, just cutting out the shit carbs and Snapple (this stuff is like crack for me) and actually eating a bit more. So we’ll see how that goes.
Feeling good about training and of course tomorrow is bench day so of course I will be pumping up the pecs and biceps and strutting around with no shirt on asking which way the beach is.
Well that was by far the most physically taxing day I have ever had, I got 3rd… out of 3 
but it was a close battle between me and 2nd place guy, we where withen a few feet/seconds on every event. I ended up 1 point behind… AGAIN! GREAT time though, I’ll post a full writeup later when I’ve collected my bearings… I am still a little out of it. BTW I found one thing today, Surge DOES NOT taste as good coming up as it does going down.
http://picasaweb.google.com/knockout421/IdahosStrongestMan81107
Web album…
first event: Truck pull, this was a big ole semi truck with a trailer for logging, I was the first (with the trailer) to go and was a guinea pig so to speak. the thing was said to weigh 41,000lbs and was to be pulled for 100ft. It was also in a big dip and facing uphill big time. I budged it maybe a few inches and tried my hardest on it for about 80 of the 90 seconds.
They decided to move it closer to more of flat ground and where going to let me go again, I went after the other two 200’s I could have went after the middleweights which would have probably been a good idea but I was already harnessed up and decided to go for it. I was pulling real good, my boots where slipping on every step so I couldn’t use much leg drive at all. I hit a wall around 80-90ft but FOUGHT hard and finished in 1 minute 20 seconds or so. 2nd place.
I could barely stand afterwards, hardest thing I have ever done physically. I ended up throwing up all for a good 10-15 minutes, walked around some more drank some water and threw up again. Needless to say I wasn’t felling good, you can see how pale I was in the pics.
2nd event tire flip(500-650lbs) farmers walk 200lbs 100ft each,
The tire was very worn out and had a big buldge in it, the treads went all the way to the ground so I had to grab it by the sides of the treads instead of underneath, this made it much harder. if I moved the farmers an inch I would have got first place. I ended up flipping the tire for 85-90ft or so. Fresh I could have got it but I was trying not to puke the whole time (theme for the whole event.) furthest I have ever flipped a tire this size by far.
3rd place
Log 220lbs this log was a beast, it weighed around 210 empty built with 1/2 steel! made it very hard to clean, I actually got it to about forehead level but felt horrid holding that weight above me so I just dropped it. My press felt strong but I just felt so horrid I felt like I was going to throw up/pass out/legs buckle beneath me with that beast of a log in the air.
1 200lbr struggled for 1 rep with this log,
2nd place because of I tied with 0 reps and weighed less than the other guy?
keg carry and load 7 kegs varying weights of 100-200lbs loaded all 7 in 1 minute 13 seconds I think, 2nd place got it in 1 minute 6 seconds. the kegs where “random” in the way they where setup but they had different colored tape around them so after watching a few competitors go it was easy to see which where heavy and which where light. I got the bad luck of the 200lb keg being in order so it had to be placed the furthest away. Hurt me big time
3rd place
Stones 229, 240, 260, 280, 330lb river rock
SO burnt out by this point it was hard to walk let alone lift the stones, plus the platform was about level with my chin so this scared me as I have never lifted to such a high platform. I think I put way to much tacky on as well, and it wasn’t heated up enough, I used Elite tacky where before I used Jack Tack, I think I liked the Jack Tack better.
Loaded the 220 fairly easily, had a bit of a problem gripping the 240 but got it and loaded it, fresh i could have had the 260 easily, I think I lapped it? don’t remember… 3rd place… loaded 2 stones in 15 seconds or so 2nd place loaded 2 stones in 12 seconds or so.
I would like to thank Luke and Christi Patterson for putting on the funnest contest I have been to date. Corey St Clair for being awesome on the mic and very supportive. All the loaders, spotters, and people that brought their equipment out for the show. all the competitors I meet today, everyone was real nice and was great to hang out with a bit. Metrx, Ironmind, and the rest of the sponsors for AWESOME swag bag… really was top notch, I got much more back than my 55 entry fee.
Truly a great time and I plan on going back next year.
Great effort Kalle! Glad you had a good time and placed well. That’s some impressive determination. I don’t know many people that wouldn’t just quit after puking for 15-20 minutes.
[quote]skidmark wrote:
Great effort Kalle! Glad you had a good time and placed well. That’s some impressive determination. I don’t know many people that wouldn’t just quit after puking for 15-20 minutes.[/quote]
Thanks Skidmark, don’t think the thought didn’t cross my mind! I knew I couldn’t though, I’d like to think I am better than that.
A little bit less bad luck and I might have had 2nd, this comp was VERY much condtioning based while still being heavy. I fell like an athlete, LOL
Nice work Kalle and I hear you on those tractor trialors we were lucky to have it last it really zaps the piss out of you
Sounded like a brutal but great event nice work
Phill
[quote]Phill wrote:
Nice work Kalle and I hear you on those tractor trialors we were lucky to have it last it really zaps the piss out of you
Sounded like a brutal but great event nice work
Phill[/quote]
Thanks Phill! I am going to post some more of the pics in this thread… cause ummmm I am
truck pull, 2nd run…