I felt beat to shit from monday for some reason, my legs were completely destroyed and I was walking funny at school all day. My groin and hip abductors were super tight. We had another snow day yesterday, and fortunately I got a text telling me, so I could fall back asleep with no problem. I went sledding and got a decent amount of hill running haha. My bodyweight was at 232.8 this morning, after weighing 238 monday night, after a half gallon of chocolate milk and the fattest chipotle burrito I've ever had.
Squats- I was planning to go lighter than usual today, but as I started warming-up, Ty and a fellow PL-er, Pat (who apparently trained with Jason Pegg), began critiquing my form. Just when I thought my form was getting better, it turns out not much more could be wrong. But atleast I wasn't collapsing at the bottom any more. But they had me do a set of 50 reps just with the bar, of perfect form box squats. Only good ones counted. It turns out my knees weren't going out far enough, they were too far forward, I wasn't sitting back enough, and my posterior chain is about as shitty as can be. And to add to that, I couldn't even take the bar out of the monolift correctly. After many sets of double at 135 and 185, I guess my form was decent enough for them to carry on with their own training. It honestly took about an hour and half just for that. Chances are I'll walk even weirder tomorrow than I did today.
Bench- 3x165x5. Felt much better than monday.
Chin-ups- 3xAMAP, I got x5,x4,x3. I guess thats an improvement seeing as how I haven't done them in quite a while.
Dips- 3xAMAP, x4,x3,x4. Not my best, but I'll take it seeing how sore I was from monday.
Decided to pass on the GHR today since my hamstrings already felt like they were ripping apart from squatting. I'm planning on replacing them with Glute Bridges for the next couple weeks.
Finished up with a 220# prowler for 10 sets of 75'. Nothing too hard, just enough to get the lungs burning a little. Super setted them with CoC #2 negative reps, probably did about 5 sets of 3 reps per hand.
Nothing bothers me more than someone telling me I'm not doing something right repeatedly. I don't know what happened in my childhood to make me like this, but it bothered the shit out of me. I guess I'm just gonna have to keep hammering my squat form. Wouldn't it be cool if one day I squatted 1,000 pounds despite it currently being my worst lift? I think so. I really don't know the chances of that happening though. Maybe I'll be the next Andy Bolton.
12/15/10
12/13/10
We had a snow day today, but unfortunately I did not get to sleep in because it took me a half hour to figure out the whole snow day thing and by that time I was fully awake. I spent most of my morning eating as well as writing my entire training program for january. My bodyweight was at 233 this morning, another pound decrease since last week. It feels good to make progress, no matter how small it really is.
Squat- 5x250x5, finished all sets, with pretty decent form. I was definitely fatigued on the last set, but these have been my easiest 5x5's yet.
Bench- 5x185x5. I missed the last rep on the last set, these felt crappy compared to my usual.
Deadlift- 385x5. Also my easiest set of deadlifts since starting the texas method. I used some nose tork on this set too, it honestly feels like someone is shoving a scalpel up my nose.
A decent day, I'm glad to see my deadlift is still getting better even though I've pretty much reduced it to zero volume.
Squat- 5x250x5, finished all sets, with pretty decent form. I was definitely fatigued on the last set, but these have been my easiest 5x5's yet.
Bench- 5x185x5. I missed the last rep on the last set, these felt crappy compared to my usual.
Deadlift- 385x5. Also my easiest set of deadlifts since starting the texas method. I used some nose tork on this set too, it honestly feels like someone is shoving a scalpel up my nose.
A decent day, I'm glad to see my deadlift is still getting better even though I've pretty much reduced it to zero volume.
12/12/10
Catching up- Week of 12/6
It's been a while so I'm just gonna sum everything up. Body weight was at 234 on Monday, so a pound decrease since I've started my new diet. Not bad. Went off my training schedule and attempted a max squat, ended up getting 325. It was a tad high, but that is arguable. I'll stick with 315 as my max squat currently. I also figured out that split jerking for anything over three reps at a decent weight is pretty ridiculous, no matter how good my conditioning is.
As for Friday, I got a 275x5 squat for a PR with decent form, along with my first weightlifting related bloody nose. 205x5 for a PR on the Bench. Not a bad week. I've also started adding in some jogging on my off days, and I tested it out on Thursday. I ended up walking for ten minutes, jogging for five, and walking another 5 for a nice even 20 minutes of cardio. I was awfully winded after the jogging, it felt like each second was a minute, and each minute was an hour. My body weight was at a low of 232.6 on Friday. I'm hoping it will be at 233 on Monday.
As for contests, I'm sending in my entry form sometime this weekend so I can guarantee myself a spot. Right now there is one other Teen HW, so I'll have some competition.
I'll have atleast another two solid weeks of the texas method before I change my training schedule and add in an events day. I'm hoping to get a 215x5 bench, 300x5 Squat, 405x5 deadlift, and 185x5 strict OHP.
As for Friday, I got a 275x5 squat for a PR with decent form, along with my first weightlifting related bloody nose. 205x5 for a PR on the Bench. Not a bad week. I've also started adding in some jogging on my off days, and I tested it out on Thursday. I ended up walking for ten minutes, jogging for five, and walking another 5 for a nice even 20 minutes of cardio. I was awfully winded after the jogging, it felt like each second was a minute, and each minute was an hour. My body weight was at a low of 232.6 on Friday. I'm hoping it will be at 233 on Monday.
As for contests, I'm sending in my entry form sometime this weekend so I can guarantee myself a spot. Right now there is one other Teen HW, so I'll have some competition.
I'll have atleast another two solid weeks of the texas method before I change my training schedule and add in an events day. I'm hoping to get a 215x5 bench, 300x5 Squat, 405x5 deadlift, and 185x5 strict OHP.
12/5/10
12/3/10
Today I set my new five rep maxes on the squat and bench. My body weight was at 233 in the morning, however after three days of up coming work and all the eating I do there, chances are I'm gonna be back at 235 on Monday.
Squat- Singles working up to 255x5 (shitty form), and 265x5 (better, but still not great form), both were PR's. I decided that I would use the SSB on Mondays and Wednesdays to work on form, then a straight bar on Fridays.
Bench- 200x5. big PR. felt good. nuff said.
Power cleans- 5x185x5. Did all these in a matter of 6 or 7 minutes, so it might as well be considered conditioning.
I found another contest that I want to do. It's the Ohio Hercules strongman competition held by Steve Slater. It will be my first platinum level contest where I am hoping to take first and qualify for teen nationals finally. However, I'm not sure how I am going to work my training around it until then. I know I am going to do the Texas method at least til new years, but I would like to work on some sort of a periodization method so I can peak for this contest. I wish this contest would be pushed back another month or two so I can do the texas method a little bit longer. No need to worry about that now though.
Squat- Singles working up to 255x5 (shitty form), and 265x5 (better, but still not great form), both were PR's. I decided that I would use the SSB on Mondays and Wednesdays to work on form, then a straight bar on Fridays.
Bench- 200x5. big PR. felt good. nuff said.
Power cleans- 5x185x5. Did all these in a matter of 6 or 7 minutes, so it might as well be considered conditioning.
I found another contest that I want to do. It's the Ohio Hercules strongman competition held by Steve Slater. It will be my first platinum level contest where I am hoping to take first and qualify for teen nationals finally. However, I'm not sure how I am going to work my training around it until then. I know I am going to do the Texas method at least til new years, but I would like to work on some sort of a periodization method so I can peak for this contest. I wish this contest would be pushed back another month or two so I can do the texas method a little bit longer. No need to worry about that now though.
12/2/10
12/1/10
I had a quick session today, I needed to be in and out in an hour. I warmed up with some medicine ball squat throws just to get the blood pumping since it's the first day of snow we've had. My bodyweight was at 234 this morning, a pound decrease since monday. Due to the time constraint, I staggered each set with a 110# prowler sprint for 75'. Nothing too hard, but enough to get me a little winded. All beltless:
Squats w/ Safety Squat Bar- 3x165x5. A very light, humbling day for recovery, but I was pretty sore from monday still so these were a little tougher than expected.
Military Press- 3x120x5. Similar story with squats, still a little sore from monday. Not too bad though.
Inverted Rows/Dips- 3xFail for each exercise, my average for rows was 12, and my average for dips was 5. Increased bodyweight movements here I come!
Just realized I was supposed to do some GHR, but I forgot...damn.
Grip- 45# bumper plate (around 3") for time. 5 sets each hand. Got around 30 seconds for each set.
Decent day, staggering my conditioning made it seem a lot easier. Maybe a plan from now on? That's all, setting some new 5RM's on friday.
Squats w/ Safety Squat Bar- 3x165x5. A very light, humbling day for recovery, but I was pretty sore from monday still so these were a little tougher than expected.
Military Press- 3x120x5. Similar story with squats, still a little sore from monday. Not too bad though.
Inverted Rows/Dips- 3xFail for each exercise, my average for rows was 12, and my average for dips was 5. Increased bodyweight movements here I come!
Just realized I was supposed to do some GHR, but I forgot...damn.
Grip- 45# bumper plate (around 3") for time. 5 sets each hand. Got around 30 seconds for each set.
Decent day, staggering my conditioning made it seem a lot easier. Maybe a plan from now on? That's all, setting some new 5RM's on friday.
11/29/10
11/29/10
First day on the texas method, as well as my new carb cycling diet. All sets are belt-less.
Squat- 240x2x5. At this point I realized my form is terrible and my back is collapsing at the bottom of the squat. Luckily, someone just brought in a Safety Squat bar, so I could learn on that for a while. I did another couple warm-up sets with the SSB, until I took 185x2x5. This thing was killer on my traps and lower back, and it's exactly what I needed to work on my form. After I was done it felt like I had actually just deadlifted because my back was so taxed.
Bench- 5x180x5. All the sets felt good, I had a little struggle on the last set, but that's how it should be.
Deadlifts- 135x5, 225x5, 315x5, 365x5. All sets were double-over hand, to work on grip. My last set was a lot tougher than I expected, but that's what I get for using a belt so often. I feel like I'm gonna get a lot out of not using a belt for 2-3 months.
130# Prowler- 120'x10. Didn't feel too bad, so maybe I just had a bad conditioning day last thursday.
Today was a high carb day, as well as my other heavy days, fridays. I made pancakes for breakfast, and tried to mix in some protein powder, but unfortunately I tried eating them without syrup, and they were indescribably dry. It's almost like you ran a marathon, and during the marathon all you had to drink was sand, and if your post-marathon meal happened to be these pancakes, you would have much rather taken the sand again. I could only get through one pancake before I used some syrup. And then, for lunch, I made two hamburgers, both of which I overcooked on my george foreman grill. Tomorrow is a low carb day with some walking on the treadmill after school, it should be fun...not.
Squat- 240x2x5. At this point I realized my form is terrible and my back is collapsing at the bottom of the squat. Luckily, someone just brought in a Safety Squat bar, so I could learn on that for a while. I did another couple warm-up sets with the SSB, until I took 185x2x5. This thing was killer on my traps and lower back, and it's exactly what I needed to work on my form. After I was done it felt like I had actually just deadlifted because my back was so taxed.
Bench- 5x180x5. All the sets felt good, I had a little struggle on the last set, but that's how it should be.
Deadlifts- 135x5, 225x5, 315x5, 365x5. All sets were double-over hand, to work on grip. My last set was a lot tougher than I expected, but that's what I get for using a belt so often. I feel like I'm gonna get a lot out of not using a belt for 2-3 months.
130# Prowler- 120'x10. Didn't feel too bad, so maybe I just had a bad conditioning day last thursday.
Today was a high carb day, as well as my other heavy days, fridays. I made pancakes for breakfast, and tried to mix in some protein powder, but unfortunately I tried eating them without syrup, and they were indescribably dry. It's almost like you ran a marathon, and during the marathon all you had to drink was sand, and if your post-marathon meal happened to be these pancakes, you would have much rather taken the sand again. I could only get through one pancake before I used some syrup. And then, for lunch, I made two hamburgers, both of which I overcooked on my george foreman grill. Tomorrow is a low carb day with some walking on the treadmill after school, it should be fun...not.
11/26/10
Squat (beltless)- 2x265x2, 2x275x2. Not a bad day, I can't wait to get back to squatting on the reg, as well as finally repping something over 300.
Axle Power Cleans- 3x165x5. Power Cleans with an axle aren't exactly my favorite, but they are a big help.
GHR- 3x15
Hanging Knee Raises- 3x8
DB Hammer Curls- 3x40x8 per arm
Today went well, my hammies were smoked from the squatting and GHR. I'm starting my new program and diet on monday, I'm excited. Time to lean out and get cock strong.
Axle Power Cleans- 3x165x5. Power Cleans with an axle aren't exactly my favorite, but they are a big help.
GHR- 3x15
Hanging Knee Raises- 3x8
DB Hammer Curls- 3x40x8 per arm
Today went well, my hammies were smoked from the squatting and GHR. I'm starting my new program and diet on monday, I'm excited. Time to lean out and get cock strong.
11/24/10
I've been a little behind on my posts, mainly because I've decided to be a lazy bastard outside of training since it was thanksgiving break. Today I had an early training session around 10, on account of Thanksgiving.
Bench- 205x1, 215x1 (PR), and 225x1 (PR). It's been a long ass time since I've benched, and with my already terrible bench numbers, I finally set a decent PR. My old bench PR was 205, set back in march earlier this year. It's about time that my numbers start going up again.
Axle Jerks From Rack- Top sets of 245x1(PR), and 265x0, 265x1(PR). Two huge PR's on the axle today, my previous best press with it was 205 with a clean. It should be no time before I have a 250 clean and press.
DB Bench/Chins- 3x(70x8/BWx6 w/ Reverse Band). I completely loath my chin-up ability, its really pathetic.
Lateral Shoulder Raise- 3x20x10
220# Prowler/#1 CoC Gripper Holds- I was planning on doing 5 sets of this, but I only ended up with three before I felt like complete and utter dog shit. I don't know what it was, but my conditioning took a big dive since my contest.
Not a bad day, I can't wait to start setting some serious PR's in the bench in the near future.
Bench- 205x1, 215x1 (PR), and 225x1 (PR). It's been a long ass time since I've benched, and with my already terrible bench numbers, I finally set a decent PR. My old bench PR was 205, set back in march earlier this year. It's about time that my numbers start going up again.
Axle Jerks From Rack- Top sets of 245x1(PR), and 265x0, 265x1(PR). Two huge PR's on the axle today, my previous best press with it was 205 with a clean. It should be no time before I have a 250 clean and press.
DB Bench/Chins- 3x(70x8/BWx6 w/ Reverse Band). I completely loath my chin-up ability, its really pathetic.
Lateral Shoulder Raise- 3x20x10
220# Prowler/#1 CoC Gripper Holds- I was planning on doing 5 sets of this, but I only ended up with three before I felt like complete and utter dog shit. I don't know what it was, but my conditioning took a big dive since my contest.
Not a bad day, I can't wait to start setting some serious PR's in the bench in the near future.
11/26/10
Training update, Contest Results, Goals and What not
So it's been an unbelievably long time since I've last posted, and quite a bit has happened. Nothing eventful really happened before my contest, so I'll just skip posting all the lame training.
First Annual Thanksgiving Classic Write-up-
This was Nick Courtad's First show, held at his training facility, Courtad Strength Institute. It was a very well run show, I had no complaints. I got there at about 11:15 after taking the wrong exit, but there were no problems. Everything went underway at about 12:15 after Steve Slater showed up with some stones and logs and other oddities. I weighed in at 235, just like I planned, and there was one other person in my division, a 19 year old from Pennsylvania who took 5th in Teen Nats as a Lightweight this past summer. First up was the log press.
190# 10" Log Clean once and Press for Reps- I trained for a 215# 12" log, so this was going to be an easy event for me. I got to go second on this event (thank god), so I would know exactly how many reps I'd have to get. The first kid got 6 reps, and I was thinking maybe it was a little heavier than nick had said, cause he looked like a pretty strong kid, but who knows. I stepped up and the 190# felt like nothing. I pumped out the seven I needed to win, and took a breather, then pressed out another easy three for a PR of 190x10. An easy win for me, and a good start to the day.
18" Max Deadlift, 3 Attempts- I was opening with 495, and the other kid went with 500 just to one-up me. I figured he couldn't have been much stronger than me if we was just going with that. We both hit our openers easily. I figured it would be a close battle, but then he went with 560 as his 2nd attempt, as I did 525. We both got it once again. I figured I'd go balls out and try 565 for my third attempt even though I'd never done it before. I missed it, but the other kid hit 580 so it didn't matter. I think he had the advantage because he was like 5'10", so he could kind of slide the bar up past his knees and lock it out, compared to me, when the bar was a good two inches underneath my knee cap. Oh well, we are tied after this event, as I start off the crucifix hold.
20# Crucifx Hold w/ Kettlebells- I wasn't really expecting much from myself for this event, especially since the advertised weight was 15#. I went, and got 31 seconds. The other kid went and got 34, just barely edging me out. I wasn't really that disappointed.
150# Sandbag to 180# Prowler Medley- I was pretty confident going into this event, seeing as how I've pushed a prowler with 500+ lbs. on it. I started and didn't have any problem with the sandbag despite not training with one, and finished the prowler with no problem. My time was like 14 something, a time I knew Steve would have to beat. He started, and got about halfway with the sandbag before tripping and dropping the sandbag. I knew I had the win after that, so I was pumped. We were tied once again, and I was going to go last in the stones so I would know how many reps I had to get to beat him.
250# Stone for Reps- I was pumped going into this event cause I could taste victory. That was until Nick came up to me and steve and was like "Alright, we have a tie between our two teen competitors, we are going to flip a coin to see who goes first" At that point I was like "FUUUUUU-" (for those who don't get it, http://fuuuucomics.com) Nick said I can call the flip since I won the last event, and I chose tails, unfortunately losing the flip, at which point I hated my life. I figured that it probably wouldn't matter, so I just decided to go as hard as possible. I ended up getting an easy 9 reps with a re-tacky break. Last time I attempted stones in training I got 250 for 5 reps, so another big PR. In hindsight, I shouldn't have retackied because that cost me the win, by one rep.
Overall it was a great day for me, I set a PR in the log press, as well as the stones. I got a sweet sword for coming in second place, even though the hatchet for first place would have been so much cooler. The winners of the stones got a 25# 8" slater stone, a slater stones and mold shirts, as well as a small container of PR tacky. No one loaded the heavyweight stone, so I ended up getting their prizes, not a bad deal. I also got a bunch of free stuff along with two shirts just for competing. I have videos posted on my new youtube channel which can be found here: http://www.youtube.com/user/sdonnelly7?feature=mhum
As for the next few months, I'm not looking to do any competitions, just get my lifts up. I'll be following Rip's texas method til about february or march, at which point I'll start looking for another competition. I'll be training 3 days a week (M/W/F), Squatting every day, and alternating between benching and overhead pressing (split jerk/strict press alternating too) every day. I'm only deadlifting once a week, but I'll do some direct back work and Power cleans on the other two days. Monday will be a heavy day, Wednesday will be a sort of speed/recovery/light day, and on Friday I will work up to a new 5RM for each exercise.
I'm also trying to lean out a bit, probably to somewhere around 205-210. Depending on if i get there and can stay there for 5 months, I'll be going lightweight for teen nationals. In order to do this, I'll be starting a new diet including carb cycling, as well as doing some low intensity aerobic work (walking/jogging/biking) on days when I don't train, and doing additional conditioning work (prowler/sled/sledge work) on training days. One major goal that I want to complete for the next couple months, is to grow a ridiculous beard. I plan on shaving daily for about a month or two, so I can end up with a nice 5 o'clock shadow every day, at which point I will proceed with the beard growing process. I want it to look somewhat along the lines of what Chandler Marchman had during his video recap of the UGSS. As for my training goals, I want a 450/315/550 total. As for events, I'm looking for a 325 axle/log press, 350 farmers for 100' w/ turn, 800 yoke for 100', and a 350 stone to 48". I don't know how these are going to turn out with me being around 210lbs. in weight, but i'm sure as hell going to work as hard as I can to achieve them. Especially my beard goal.
First Annual Thanksgiving Classic Write-up-
This was Nick Courtad's First show, held at his training facility, Courtad Strength Institute. It was a very well run show, I had no complaints. I got there at about 11:15 after taking the wrong exit, but there were no problems. Everything went underway at about 12:15 after Steve Slater showed up with some stones and logs and other oddities. I weighed in at 235, just like I planned, and there was one other person in my division, a 19 year old from Pennsylvania who took 5th in Teen Nats as a Lightweight this past summer. First up was the log press.
190# 10" Log Clean once and Press for Reps- I trained for a 215# 12" log, so this was going to be an easy event for me. I got to go second on this event (thank god), so I would know exactly how many reps I'd have to get. The first kid got 6 reps, and I was thinking maybe it was a little heavier than nick had said, cause he looked like a pretty strong kid, but who knows. I stepped up and the 190# felt like nothing. I pumped out the seven I needed to win, and took a breather, then pressed out another easy three for a PR of 190x10. An easy win for me, and a good start to the day.
18" Max Deadlift, 3 Attempts- I was opening with 495, and the other kid went with 500 just to one-up me. I figured he couldn't have been much stronger than me if we was just going with that. We both hit our openers easily. I figured it would be a close battle, but then he went with 560 as his 2nd attempt, as I did 525. We both got it once again. I figured I'd go balls out and try 565 for my third attempt even though I'd never done it before. I missed it, but the other kid hit 580 so it didn't matter. I think he had the advantage because he was like 5'10", so he could kind of slide the bar up past his knees and lock it out, compared to me, when the bar was a good two inches underneath my knee cap. Oh well, we are tied after this event, as I start off the crucifix hold.
20# Crucifx Hold w/ Kettlebells- I wasn't really expecting much from myself for this event, especially since the advertised weight was 15#. I went, and got 31 seconds. The other kid went and got 34, just barely edging me out. I wasn't really that disappointed.
150# Sandbag to 180# Prowler Medley- I was pretty confident going into this event, seeing as how I've pushed a prowler with 500+ lbs. on it. I started and didn't have any problem with the sandbag despite not training with one, and finished the prowler with no problem. My time was like 14 something, a time I knew Steve would have to beat. He started, and got about halfway with the sandbag before tripping and dropping the sandbag. I knew I had the win after that, so I was pumped. We were tied once again, and I was going to go last in the stones so I would know how many reps I had to get to beat him.
250# Stone for Reps- I was pumped going into this event cause I could taste victory. That was until Nick came up to me and steve and was like "Alright, we have a tie between our two teen competitors, we are going to flip a coin to see who goes first" At that point I was like "FUUUUUU-" (for those who don't get it, http://fuuuucomics.com) Nick said I can call the flip since I won the last event, and I chose tails, unfortunately losing the flip, at which point I hated my life. I figured that it probably wouldn't matter, so I just decided to go as hard as possible. I ended up getting an easy 9 reps with a re-tacky break. Last time I attempted stones in training I got 250 for 5 reps, so another big PR. In hindsight, I shouldn't have retackied because that cost me the win, by one rep.
Overall it was a great day for me, I set a PR in the log press, as well as the stones. I got a sweet sword for coming in second place, even though the hatchet for first place would have been so much cooler. The winners of the stones got a 25# 8" slater stone, a slater stones and mold shirts, as well as a small container of PR tacky. No one loaded the heavyweight stone, so I ended up getting their prizes, not a bad deal. I also got a bunch of free stuff along with two shirts just for competing. I have videos posted on my new youtube channel which can be found here: http://www.youtube.com/user/sdonnelly7?feature=mhum
As for the next few months, I'm not looking to do any competitions, just get my lifts up. I'll be following Rip's texas method til about february or march, at which point I'll start looking for another competition. I'll be training 3 days a week (M/W/F), Squatting every day, and alternating between benching and overhead pressing (split jerk/strict press alternating too) every day. I'm only deadlifting once a week, but I'll do some direct back work and Power cleans on the other two days. Monday will be a heavy day, Wednesday will be a sort of speed/recovery/light day, and on Friday I will work up to a new 5RM for each exercise.
I'm also trying to lean out a bit, probably to somewhere around 205-210. Depending on if i get there and can stay there for 5 months, I'll be going lightweight for teen nationals. In order to do this, I'll be starting a new diet including carb cycling, as well as doing some low intensity aerobic work (walking/jogging/biking) on days when I don't train, and doing additional conditioning work (prowler/sled/sledge work) on training days. One major goal that I want to complete for the next couple months, is to grow a ridiculous beard. I plan on shaving daily for about a month or two, so I can end up with a nice 5 o'clock shadow every day, at which point I will proceed with the beard growing process. I want it to look somewhat along the lines of what Chandler Marchman had during his video recap of the UGSS. As for my training goals, I want a 450/315/550 total. As for events, I'm looking for a 325 axle/log press, 350 farmers for 100' w/ turn, 800 yoke for 100', and a 350 stone to 48". I don't know how these are going to turn out with me being around 210lbs. in weight, but i'm sure as hell going to work as hard as I can to achieve them. Especially my beard goal.
11/8/10
11/8/10
BW at 231 this morning. I had a terrible headache all day, and my neck and back was sore when I woke up. After some foam rolling and work with the lacrosse ball, everything felt better. I'm thinking about investing in a foam roller for my own personal use at my house haha. Otherwise, training went well.
12" Log Press- Warm ups, then 230x1 and 240x1- Easy PR. Still felt like I could have busted out the new 245# 13" log, but Bryce said I shouldn't risk getting injured. I should have 275 by Christmas easily. Here's a video of the press- http://www.facebook.com/home.php#!/video/video.php?v=10150118445188332
Incline DB press- 60x8, 2x70x8
Dips- x5, x4, x3
Crucifix Hold w/ DBs- 3x30s. This is probably going to be my biggest downfall at the competition, no doubt.
12" Log Press- Warm ups, then 230x1 and 240x1- Easy PR. Still felt like I could have busted out the new 245# 13" log, but Bryce said I shouldn't risk getting injured. I should have 275 by Christmas easily. Here's a video of the press- http://www.facebook.com/home.php#!/video/video.php?v=10150118445188332
Incline DB press- 60x8, 2x70x8
Dips- x5, x4, x3
Crucifix Hold w/ DBs- 3x30s. This is probably going to be my biggest downfall at the competition, no doubt.
11/6/10
11/5/10
I Couldn't wait to lift all day, it was about time I had some motivation this week.
Box Jumps for warm-ups- 6x30", 5x36". First time doing 36" jumps, I hit it my first attempt, but didn't pull my feet up high enough on the second and smacked my knee. That didn't matter though, I ended up doing four more reps. Suck it, 36" box.
Low Box Squats w/ Light bands- 5x155x3. Felt a little slow off of the bottom. Learned some new tips for training DE squat days from a guy at the gym today, I'll be utilizing them after my next contest.
Stones For Reps- 200x5, 3x245x5. The set of 200 was way harder than it should have been. All of my tacky was gone after the first rep, we need to find a way to get the dust off of the stones. However the other sets were good, we timed my last set, and I believe I got all five reps around 35 seconds. The contest stone is 250, and after the Max deadlift, I'm shooting for 7 reps in the stones.
GHR- 3x15
DB Curlz For Da Gurlz- 3x50x10
Not a bad training session, but it took me forever to clean the tacky off of my hands. Otherwise, Ty Phillips, the owner of the Gorilla Pit just got sponsored by AtLarge Nutrition, and that inspired me to try and find some sponsors of my own. I know it will be quite tough, but with a 3.975 average GPA throughout highschool, and some insane determination, I think I can do it.
Otherwise, I've been working on my training schedule for after my contest, and I was planning on doing 5/3/1, but I just discovered Mark Rippetoe's Texas Method, and I'm officially split between those two. I feel like I could make some great gains using the Texas Method, but I would be at more of a risk of burning out. Maybe I'll use it for the three or so months during the winter I don't compete and lay off some events, then I'll use 5/3/1 once I start competing again.
Box Jumps for warm-ups- 6x30", 5x36". First time doing 36" jumps, I hit it my first attempt, but didn't pull my feet up high enough on the second and smacked my knee. That didn't matter though, I ended up doing four more reps. Suck it, 36" box.
Low Box Squats w/ Light bands- 5x155x3. Felt a little slow off of the bottom. Learned some new tips for training DE squat days from a guy at the gym today, I'll be utilizing them after my next contest.
Stones For Reps- 200x5, 3x245x5. The set of 200 was way harder than it should have been. All of my tacky was gone after the first rep, we need to find a way to get the dust off of the stones. However the other sets were good, we timed my last set, and I believe I got all five reps around 35 seconds. The contest stone is 250, and after the Max deadlift, I'm shooting for 7 reps in the stones.
GHR- 3x15
DB Curlz For Da Gurlz- 3x50x10
Not a bad training session, but it took me forever to clean the tacky off of my hands. Otherwise, Ty Phillips, the owner of the Gorilla Pit just got sponsored by AtLarge Nutrition, and that inspired me to try and find some sponsors of my own. I know it will be quite tough, but with a 3.975 average GPA throughout highschool, and some insane determination, I think I can do it.
Otherwise, I've been working on my training schedule for after my contest, and I was planning on doing 5/3/1, but I just discovered Mark Rippetoe's Texas Method, and I'm officially split between those two. I feel like I could make some great gains using the Texas Method, but I would be at more of a risk of burning out. Maybe I'll use it for the three or so months during the winter I don't compete and lay off some events, then I'll use 5/3/1 once I start competing again.
11/4/10
11/4/10
I was feeling pretty mediocre before today's session, and the horrible music playing at the gym didn't help.
Axle Z-press w/ Chains- Bar at Chin Height, 80lbs. of chain, off the ground about 4-5" from the top of the motion. 3x95x3, plus an additional set of 95xMax Reps, got 5, and failed halfway up on the 6th.
DB bench- 40x12, 50x12, 60x12
Dips- BWx3xFail, got four reps for all sets. A slight improvement from last time.
Kroc Rows- 1x100xMax, 16 reps for the left, 15 for the right.
Axle Z-press w/ Chains- Bar at Chin Height, 80lbs. of chain, off the ground about 4-5" from the top of the motion. 3x95x3, plus an additional set of 95xMax Reps, got 5, and failed halfway up on the 6th.
DB bench- 40x12, 50x12, 60x12
Dips- BWx3xFail, got four reps for all sets. A slight improvement from last time.
Kroc Rows- 1x100xMax, 16 reps for the left, 15 for the right.
11/2/10
Decent training session, not much to say.
20" Rack Pulls (right at knee)- top sets of 495x2, 545x1, and 585x0. The 545 was pretty quick, but it honestly felt like my head was going to pop off. I moved 585 about 2-3 inches off of the rack, until my grip gave out. I'm not too worried about this because I don't think I'll be lifting over 550 conventional for a while.
405# DOH Static Hangs- 2x30s
T-Bar Rows- 100x6, 125x6, 150x6
Prowler- 220x120'xToo many times. 30 seconds rest between each set, I think I did somewhere between 12-15 before I caught the Prowler flu.
20" Rack Pulls (right at knee)- top sets of 495x2, 545x1, and 585x0. The 545 was pretty quick, but it honestly felt like my head was going to pop off. I moved 585 about 2-3 inches off of the rack, until my grip gave out. I'm not too worried about this because I don't think I'll be lifting over 550 conventional for a while.
405# DOH Static Hangs- 2x30s
T-Bar Rows- 100x6, 125x6, 150x6
Prowler- 220x120'xToo many times. 30 seconds rest between each set, I think I did somewhere between 12-15 before I caught the Prowler flu.
11/1
3 Weeks out from contest, my body weight is at 230.8. Not the greatest session today, but it was pretty good.
12" Log Press- 170x3x10. Bryce gave me a tip right before the third set, so it was much easier than the first two.
220# Log Clean for time- Conditioning I guess you could say, got it for 5 reps. Good thing the contest is only clean once and press away, otherwise I might be screwed.
Skull Crushers- 3x6
Chins- 3xFail
12" Log Press- 170x3x10. Bryce gave me a tip right before the third set, so it was much easier than the first two.
220# Log Clean for time- Conditioning I guess you could say, got it for 5 reps. Good thing the contest is only clean once and press away, otherwise I might be screwed.
Skull Crushers- 3x6
Chins- 3xFail
10/31/10
10/29/10
I was looking forward to squats today, since that's the one thing I really want to improve on.
Squat- 265x3, 275x3, and 285x3. The 285x3 is a pr, with my old one being 285x2. I still had more left in the tank, but I'd figure I'd save my energy for stones.
Stones to 48"- Did a lot more volume than usual with this, did the 185, 200, 245, and 285# stones for multiple reps and sets. Sean lapped the 340# stone today, and I figured if he could do it, so could I. And I also felt that if I lapped it, I could load it. Unfortunately I couldn't lap it, however I did break it from the ground and get it to the point just before lapping it. It would really be awesome if I could load it before Sean and Bryce, because they think that being a teenager means that I'm not competent of writing a decent training regiment and getting stronger.
200# Prowler and 100# Sandbag medley- 3x60' w/prowler and 180' w/sandbag.
GHR- 2x15
Ab Wheel- 2x8
DB Curls- 3x14x40. My biceps were pretty taxed after picking up the 340# stone, so I figured some extra work would help to lap it.
Squat- 265x3, 275x3, and 285x3. The 285x3 is a pr, with my old one being 285x2. I still had more left in the tank, but I'd figure I'd save my energy for stones.
Stones to 48"- Did a lot more volume than usual with this, did the 185, 200, 245, and 285# stones for multiple reps and sets. Sean lapped the 340# stone today, and I figured if he could do it, so could I. And I also felt that if I lapped it, I could load it. Unfortunately I couldn't lap it, however I did break it from the ground and get it to the point just before lapping it. It would really be awesome if I could load it before Sean and Bryce, because they think that being a teenager means that I'm not competent of writing a decent training regiment and getting stronger.
200# Prowler and 100# Sandbag medley- 3x60' w/prowler and 180' w/sandbag.
GHR- 2x15
Ab Wheel- 2x8
DB Curls- 3x14x40. My biceps were pretty taxed after picking up the 340# stone, so I figured some extra work would help to lap it.
10/28/10
A Decent Day of training, nothing special.
Barbell Bench- Worked up to 175x5, 185x5, and 195x5. First time i've ever hit 195 for 5 reps, but i'm not counting that as a rep PR.
DB Incline Bench- 3x70x5
Crucifix Hold w/ DB- 20# for 3x15s and 10# for 3x30s. I was gonna use kettlebells, but it turns out we only have one 15 pounder, and the closest pair is 30#. And unfortunately we don't even have 15# dumbbells. Jesus.
Lat Pull-Down- 3x90x8
Like I said, nothing special.
Barbell Bench- Worked up to 175x5, 185x5, and 195x5. First time i've ever hit 195 for 5 reps, but i'm not counting that as a rep PR.
DB Incline Bench- 3x70x5
Crucifix Hold w/ DB- 20# for 3x15s and 10# for 3x30s. I was gonna use kettlebells, but it turns out we only have one 15 pounder, and the closest pair is 30#. And unfortunately we don't even have 15# dumbbells. Jesus.
Lat Pull-Down- 3x90x8
Like I said, nothing special.
10/27/10
10/26/10
My body weight was at 230.2 this morning, A weight I was happy to see. I wasn't really feeling that great headed into training though, my sleep has been less-than-adequate, and I had a long day at school.
Deadlift- Testing my 1RM today, I ended up with 415x1 and 435x1. Both were easy PR's. I reached my goal for the day, but I was feeling great after the 30 pound PR, that I figured I'd make another jump to 445, and after thinking about it for a little, I figured 450 would be just as easy. I got psyched up, and ripped the bar off the ground with no trouble at all, and got a new PR. 450x1, a 45lb. PR. Damn, that's two big PR's in two days. My middle name might as well be "PR setter" haha.
And now I get to deflate my ego quite a bit with and even harder variation of my worst movement:
Front Squats- 185x4 with a fail on the 5th rep, then 155x3x8.
Shrugs- 245x5x8
Reverse Hyper- 3x12x4 Plates
Fat Grip DB Hold- 3x 30s x90# each hand
Turned out to be a great day, I'm really excited for this next contest because it has a Max 18" Deadlift. Other than that, I have finally figured out the specifics and weights of the other events. I'll be competing in the teen heavyweight division. Theres a 215# Log Press for reps (clean once, press away), 15# kettle-bell crucible hold (palms down), Sandbag and 150# Prowler Medley (on turf, 60-70'), and a 250# stone over a 48" bar. I was really relieved to see that I was capable of doing all these events, and maybe even doing them well. It would be nice to pull 525 at contest, but we'll see.
As for my training goals, I'd like a 275 OHP, 350 squat, 225 bench, and 500 deadlift by christmas. After this contest I'm really going to focus on my overall strength (mainly bench and squat as well as overhead press), with my goals for next april being a 405 squat, a 315 bench, a 550 deadlift and a 300 OHP. These are pretty tough goals to meet, but I believe I can do it. I've also started a new job, helping my mom out with machining some parts for her job. I make a dollar a piece, and do about 25-50 pieces a day depending on how many she needs for work. I do it at home, and I really don't have a schedule as long as I get them done. This money will be saved for college, with the exception of some supplements I plan on buying to help me reach my goals. It will be nice to actually have a steady supply of amino acids and protein powder again. Some upper body stuff tomorrow, I can't wait.
Deadlift- Testing my 1RM today, I ended up with 415x1 and 435x1. Both were easy PR's. I reached my goal for the day, but I was feeling great after the 30 pound PR, that I figured I'd make another jump to 445, and after thinking about it for a little, I figured 450 would be just as easy. I got psyched up, and ripped the bar off the ground with no trouble at all, and got a new PR. 450x1, a 45lb. PR. Damn, that's two big PR's in two days. My middle name might as well be "PR setter" haha.
And now I get to deflate my ego quite a bit with and even harder variation of my worst movement:
Front Squats- 185x4 with a fail on the 5th rep, then 155x3x8.
Shrugs- 245x5x8
Reverse Hyper- 3x12x4 Plates
Fat Grip DB Hold- 3x 30s x90# each hand
Turned out to be a great day, I'm really excited for this next contest because it has a Max 18" Deadlift. Other than that, I have finally figured out the specifics and weights of the other events. I'll be competing in the teen heavyweight division. Theres a 215# Log Press for reps (clean once, press away), 15# kettle-bell crucible hold (palms down), Sandbag and 150# Prowler Medley (on turf, 60-70'), and a 250# stone over a 48" bar. I was really relieved to see that I was capable of doing all these events, and maybe even doing them well. It would be nice to pull 525 at contest, but we'll see.
As for my training goals, I'd like a 275 OHP, 350 squat, 225 bench, and 500 deadlift by christmas. After this contest I'm really going to focus on my overall strength (mainly bench and squat as well as overhead press), with my goals for next april being a 405 squat, a 315 bench, a 550 deadlift and a 300 OHP. These are pretty tough goals to meet, but I believe I can do it. I've also started a new job, helping my mom out with machining some parts for her job. I make a dollar a piece, and do about 25-50 pieces a day depending on how many she needs for work. I do it at home, and I really don't have a schedule as long as I get them done. This money will be saved for college, with the exception of some supplements I plan on buying to help me reach my goals. It will be nice to actually have a steady supply of amino acids and protein powder again. Some upper body stuff tomorrow, I can't wait.
10/25/10
10/25/10
Today I went to go visit Slippery University in Pennsylvania, and I'm pretty sure I've found my top choice for college. I'm looking to find somewhere that I can train strongman at if I go there. Their rec center had a decent weight room with some hammer strength equipment, but I didn't see any decent power racks. I'll have to do some research and see if I could maybe use the football team's weight room or something. Anyways, I had a pretty relaxing weekend, did some sprints on sunday, 10x50 yards I believe, with about 30 seconds rest. I was pumped for training after spending a lot of time in the car, so here it is:
12" Log- Went for my 1RM today.
220x1- 10lb. PR
230x1- 20lb. PR
Both were very easy, and I'd like to think that it was because of my increasing strength, but I also tested out my new super heavy elbow sleeves that Jay let me have because they didn't fit him. They were honestly like a bench shirt for your elbows. I like it. I probably could have forced out 240, but I figured I'd save my energy and try out our new 245lb. 13" log in the next couple weeks.
Arm-over-Arm Sled Pull- 200lb. Sled for 3 trips of 80', using a 2" thick rope. Felt pretty good.
Dips -Superset- T-bar Row- (BWx5/100x8)x5 the dips felt pretty good, it's nice to see some sort of improvement with my body weight movements.
Good training today, I can't wait to try the 245 log. But otherwise I followed this training session up with some chicken and whole-wheat pasta, along with a half-gallon of chocolate milk. Mmmmm...Delicious. Deadlifting and stuff tomorrow, can't wait.
12" Log- Went for my 1RM today.
220x1- 10lb. PR
230x1- 20lb. PR
Both were very easy, and I'd like to think that it was because of my increasing strength, but I also tested out my new super heavy elbow sleeves that Jay let me have because they didn't fit him. They were honestly like a bench shirt for your elbows. I like it. I probably could have forced out 240, but I figured I'd save my energy and try out our new 245lb. 13" log in the next couple weeks.
Arm-over-Arm Sled Pull- 200lb. Sled for 3 trips of 80', using a 2" thick rope. Felt pretty good.
Dips -Superset- T-bar Row- (BWx5/100x8)x5 the dips felt pretty good, it's nice to see some sort of improvement with my body weight movements.
Good training today, I can't wait to try the 245 log. But otherwise I followed this training session up with some chicken and whole-wheat pasta, along with a half-gallon of chocolate milk. Mmmmm...Delicious. Deadlifting and stuff tomorrow, can't wait.
10/24/10
10/22/10
I took some Bullnox by Betancourt nutrition before training today, my first taste of a pre-workout supplement in quite some time. It tasted suprisingly good, a tad bit chalky though. I definitely felt some good energy from it though, and I needed it because I was going for a max stone today.
Stones to 52"- First time doing stones in a while, and I got the 300 pounder for multiple singles. I tried the 325 stone, but it's diameter was much bigger and I couldn't even break it from the ground. It was my first time using tape on my arms too. It definitely helped with the grip, as well as saving some tacky. And there weren't any nasty burn-looking marks on my arm after either!
Good Mornings- 3x185x8. First time doing these in a while too, it should help with my deadlift as well as some general core strength.
Overhead Barbell Lunge- Trying something different with this, I liked it though. 3x95x8. I'll definitely step the weight up next time, I just had to get a feeling for it.
Reverse Hyper- 3x90x15
DB Curls- 3x40x12
Stones to 52"- First time doing stones in a while, and I got the 300 pounder for multiple singles. I tried the 325 stone, but it's diameter was much bigger and I couldn't even break it from the ground. It was my first time using tape on my arms too. It definitely helped with the grip, as well as saving some tacky. And there weren't any nasty burn-looking marks on my arm after either!
Good Mornings- 3x185x8. First time doing these in a while too, it should help with my deadlift as well as some general core strength.
Overhead Barbell Lunge- Trying something different with this, I liked it though. 3x95x8. I'll definitely step the weight up next time, I just had to get a feeling for it.
Reverse Hyper- 3x90x15
DB Curls- 3x40x12
10/21/10
Today I discovered possibly my favorite lifting challenge video ever, The Germanic Challenge. I decided that I was gonna try it, but instead of a quart of whole milk I would use a half-gallon of chocolate milk. I messed around with some one-arm snatches as my warm-up, and I got 115 pretty easily, but the jump from that to 135 didn't work. I'll definitely get it on monday though, with a video of the milk with it to follow.
12" Log- I was trying to do some higher rep stuff as well as work on some viper stuff, worked up to 170x3 viper, and 180x3x5 split jerk. The log is so big and awkward that it just drains the energy out of me. It's definitely one of my favorite events though.
CG Bench- 165x2x8. The start to a decent bench press has begun.
Chin-ups- 30 reps total, I tried doing 6 sets of five, but I got through 4 sets, then started doing them one or two at a time.
Cuban Press -Superset- DB Flies- 45 lb. bar to 30 lb. dumbbells. 3 sets, and my chest is gonna be sore tomorrow.
Decent Training today, Some stones and assistance stuff tomorrow.
12" Log- I was trying to do some higher rep stuff as well as work on some viper stuff, worked up to 170x3 viper, and 180x3x5 split jerk. The log is so big and awkward that it just drains the energy out of me. It's definitely one of my favorite events though.
CG Bench- 165x2x8. The start to a decent bench press has begun.
Chin-ups- 30 reps total, I tried doing 6 sets of five, but I got through 4 sets, then started doing them one or two at a time.
Cuban Press -Superset- DB Flies- 45 lb. bar to 30 lb. dumbbells. 3 sets, and my chest is gonna be sore tomorrow.
Decent Training today, Some stones and assistance stuff tomorrow.
10/19/10
10/19/10
Today couldn't have been longer, I felt like napping all day, but as soon as it was time to squat I was pumped. Here we go:
Started today off with the sample leg warm-up from Amped. It was nice but i'll be making some adjustments to it in the future.
Back Squats- Worked up to 2 sets of 245x5 (yes, i realize my squat is no where near where it should be). All of the sets were without a belt, excluding my last set. First set of 245 didn't feel too good to me. It was a small battle, but nothing to grunt over. I decided to try it one more time, but I slapped on my belt right before I went at it. With the belt, everything just felt so much easier. I knocked out the first 3 reps in one breath, took a quick second and knocked out the last two no problem. I didn't really have much interest in belts before today, but now I feel like they are a gift from god himself haha. I'm still planning on doing most of my training beltless, as well as working on my core a lot.
Prowler/Keg medley- Sorta... 3 sets of a 585 pound high-handled prowler push, with a 160 pound keg carry back. The Prowler kicked the shit outta me, and I often lost foot grip due the dustiness of the floor. Looks like its time to do some cleaning haha. Otherwise the keg wasn't bad. I would have used the 200 pounder, but I had to load it on the the prowler instead of two giant stacks of weights. I absolutely dread keg-carrying, but it would be nice to get some that are heavier than 200, but thats just my opinion.
Side-Band Core Presses?- 5x10 per side. I don't know the exact name for this exercise, hence the made up one I just listed, so I'll try to explain it. Take a band and attach it to a power rack or some other stable object, face the power rack, take a few steps back, rotate 90° to the right, get in a power stance (as my baseball team likes to say, or feet about 2 shoulder-widths apart) hold the band in-front of you, and push the band back and forth while keeping your core tight. If done correctly, your core should feel like its ripping apart haha. It's tough, but it's exactly what I need to strengthen my core for heavy squats and dead lifts.
CoC Gripper #1- 5x10 per hand. time to move up to #2
Not a bad training session. Pushing a more-than-double-your-bodyweight prowler definitely puts some hair on your chest. I know there is a prowler push and carry medley for the Thanksgiving contest, but I no idea what weight i'm pushing, or what i'm even carrying, and that ticks me off. Some light sled sprints with a harness tomorrow, then some upper body training on thursday. I'm also about to send in my application for my the contest, pending my next paycheck being over $100.
Started today off with the sample leg warm-up from Amped. It was nice but i'll be making some adjustments to it in the future.
Back Squats- Worked up to 2 sets of 245x5 (yes, i realize my squat is no where near where it should be). All of the sets were without a belt, excluding my last set. First set of 245 didn't feel too good to me. It was a small battle, but nothing to grunt over. I decided to try it one more time, but I slapped on my belt right before I went at it. With the belt, everything just felt so much easier. I knocked out the first 3 reps in one breath, took a quick second and knocked out the last two no problem. I didn't really have much interest in belts before today, but now I feel like they are a gift from god himself haha. I'm still planning on doing most of my training beltless, as well as working on my core a lot.
Prowler/Keg medley- Sorta... 3 sets of a 585 pound high-handled prowler push, with a 160 pound keg carry back. The Prowler kicked the shit outta me, and I often lost foot grip due the dustiness of the floor. Looks like its time to do some cleaning haha. Otherwise the keg wasn't bad. I would have used the 200 pounder, but I had to load it on the the prowler instead of two giant stacks of weights. I absolutely dread keg-carrying, but it would be nice to get some that are heavier than 200, but thats just my opinion.
Side-Band Core Presses?- 5x10 per side. I don't know the exact name for this exercise, hence the made up one I just listed, so I'll try to explain it. Take a band and attach it to a power rack or some other stable object, face the power rack, take a few steps back, rotate 90° to the right, get in a power stance (as my baseball team likes to say, or feet about 2 shoulder-widths apart) hold the band in-front of you, and push the band back and forth while keeping your core tight. If done correctly, your core should feel like its ripping apart haha. It's tough, but it's exactly what I need to strengthen my core for heavy squats and dead lifts.
CoC Gripper #1- 5x10 per hand. time to move up to #2
Not a bad training session. Pushing a more-than-double-your-bodyweight prowler definitely puts some hair on your chest. I know there is a prowler push and carry medley for the Thanksgiving contest, but I no idea what weight i'm pushing, or what i'm even carrying, and that ticks me off. Some light sled sprints with a harness tomorrow, then some upper body training on thursday. I'm also about to send in my application for my the contest, pending my next paycheck being over $100.
10/18/10
10/18/10
Today was my first day of training for the First Annual Thanksgiving held by Nick Courtad. I'm competing at Teen HW, so that means I need to really smash the calories to get some good numbers right before contest. I have 4 weeks until I begin my deload for the contest, and I'm following a pretty unique training program, consisting of two low volume/max effort days, and two high volume/dynamic effort days. The two max effort days are Monday and Tuesday, with the other days on Thursday and Friday. On Monday and Thursday I'll be focusing on my OHP and upper body, while Tuesday and Friday are going to alternate between squat and deadlift. With this new program comes a new warm-up plan too. Jay got the Amped Warm-up by Joe Defranco and Jim Smith. This should help me with my goal of becoming my flexible as well as increase my ROM and mobility. I was pretty pumped going into this workout, so it was definitely a good one. Here it is:
Amped Warm-up- Just did the sample upper body warm-up, along with some jump roping, rotator-cuff stretches, and bird-dogs. I definitely think this will help me with my flexibility and mobility. Can't wait to see the results from all this stretching and what-not in a few weeks.
12" Log Strict Press- Worked up to a top set of 170x3, a rep PR for me. I'm sticking to strict pressing once a week because I really liked the results I got from it before my last contest. Followed this up with some cleans of the log for technique as well as feel for the heavier weights, and did 180x3, 210x3, and 230x3. I need to work on lapping the log then taking a deep breath and holding it til I finish my press. I find that I lose a lot of power if I breath at the top, much like breathing at the bottom of a deadlift. Otherwise my technique was feeling good, didn't have any major troubles. I played with a couple different hand positions, and found something that works great for my long-ass arms.
DB Lateral Raise Superset Face Pulls-
3 sets of 20x12 and 70x12, I need to work on my delt strength so I can dominate during the crucifix hold.
Sledgehammer- My conditioning for the day, did 4 rounds of 1 minute total, switching hands at 30 seconds. It was really hard for me to keep my pace through-out the entire minute, but that's why I'm working on my conditioning.
After all that my shoulders and tri's were smoked, as well as feeling a nice pump. As I type this, I'm currently eating a 1/2 lb. of macaroni and cheese with a 10 oz. T-bone steak. Now that's what I'm talking about. I'm hoping my weight will be above 230 for contest, and I should be golden. My only problem is that I don't know any of the weights, as well as the format of the events, so I'm going to vary how I train for them in the next couple weeks.
Amped Warm-up- Just did the sample upper body warm-up, along with some jump roping, rotator-cuff stretches, and bird-dogs. I definitely think this will help me with my flexibility and mobility. Can't wait to see the results from all this stretching and what-not in a few weeks.
12" Log Strict Press- Worked up to a top set of 170x3, a rep PR for me. I'm sticking to strict pressing once a week because I really liked the results I got from it before my last contest. Followed this up with some cleans of the log for technique as well as feel for the heavier weights, and did 180x3, 210x3, and 230x3. I need to work on lapping the log then taking a deep breath and holding it til I finish my press. I find that I lose a lot of power if I breath at the top, much like breathing at the bottom of a deadlift. Otherwise my technique was feeling good, didn't have any major troubles. I played with a couple different hand positions, and found something that works great for my long-ass arms.
DB Lateral Raise Superset Face Pulls-
3 sets of 20x12 and 70x12, I need to work on my delt strength so I can dominate during the crucifix hold.
Sledgehammer- My conditioning for the day, did 4 rounds of 1 minute total, switching hands at 30 seconds. It was really hard for me to keep my pace through-out the entire minute, but that's why I'm working on my conditioning.
After all that my shoulders and tri's were smoked, as well as feeling a nice pump. As I type this, I'm currently eating a 1/2 lb. of macaroni and cheese with a 10 oz. T-bone steak. Now that's what I'm talking about. I'm hoping my weight will be above 230 for contest, and I should be golden. My only problem is that I don't know any of the weights, as well as the format of the events, so I'm going to vary how I train for them in the next couple weeks.
10/17/10
10/17/10
Today I took a trip to my local hill-running spot for some conditioning. I did a light warm-up of a jog around the park, then some static stretching. I was going for 10 sprints, with about 1-2 minutes of rest between sprints. The hill is about 30-40 yards long at about a 45° incline. I didn't exactly enjoy them, but it was a decent start to my conditioning plan. As I'm writing this, I can definitely feel it in my legs, but I should be fine by tomorrow.
10/16/10
10/15/10
I was feeling really sore from yesterday, especially since I bench once in a blue moon. I still wasn't feeling very motivated today, but i pushed throught it.
Deadlifts off of 6" blocks- First time doing these, the first few heavy sets felt really weird, but i got it down after a little. finished up with 425x1 and 425x2. The second rep of 425 was really killer.
Shrugs- Working on the upper back strength, 225x10x5.
Interval Prowler Sprints- 1:2 work to rest ratio, 30:60 seconds. Did this for about 7 minutes. It kicked my ass, but its a start to my new conditioning.
GHR- BWx3x8. One body weight movement I don't need to work on, thank god.
I felt pretty good after this, I think the prowler helped to jump-start my motivation, I can't wait until Monday.
Deadlifts off of 6" blocks- First time doing these, the first few heavy sets felt really weird, but i got it down after a little. finished up with 425x1 and 425x2. The second rep of 425 was really killer.
Shrugs- Working on the upper back strength, 225x10x5.
Interval Prowler Sprints- 1:2 work to rest ratio, 30:60 seconds. Did this for about 7 minutes. It kicked my ass, but its a start to my new conditioning.
GHR- BWx3x8. One body weight movement I don't need to work on, thank god.
I felt pretty good after this, I think the prowler helped to jump-start my motivation, I can't wait until Monday.
10/14/10
Today was the first day back after my contest, and I can't quite say I was anxious to finally lift. Looking back on it, I think taking the four days off before contest was necessary, although i should have done some more light conditioning during that period. However, the four days after wasn't a good choice on my part. I was barely sore on Sunday, and perfectly fine on Monday. By the time thursday rolled around, I lost most of my drive to workout. I knew I had to train, I just wasn't feeling it. Here it is though:
Axle Clean and Press- Worked up to 2 sets of 205x1, which I guess is a PR for me. I've never really tested my max axle, but I think that it would be on par with my log. I need to work on my cleans though, my first clean of 205 was terrible. On the other hand, my split jerk is working great.
Bench- Worked up to 2 sets of 175x4. My bench is my weakest lift, i really want to get it up.
Dips- 3x3. I hate bodyweight movements.
Kroc Rows- 90x15 each arm after doing 90 2x10. Gotta love Kroc rows.
DB skull crushers- 40x3x8
Finished it up with some light tire flipping, 350x15.
Axle Clean and Press- Worked up to 2 sets of 205x1, which I guess is a PR for me. I've never really tested my max axle, but I think that it would be on par with my log. I need to work on my cleans though, my first clean of 205 was terrible. On the other hand, my split jerk is working great.
Bench- Worked up to 2 sets of 175x4. My bench is my weakest lift, i really want to get it up.
Dips- 3x3. I hate bodyweight movements.
Kroc Rows- 90x15 each arm after doing 90 2x10. Gotta love Kroc rows.
DB skull crushers- 40x3x8
Finished it up with some light tire flipping, 350x15.
10/11/10
Steel Valley Write-Up
So last Saturday, 10/9/10, was my second competition after about 5 months of training. The contest was run by Will Engellener of Body's Best Supplements. The contest was run pretty well, there were some rough spots though. I didn't have any specific complaints, but there was some stuff i would have ran differently. But of course I'm a little more anally retentive that most of the population, but it's whatever. I was the youngest of 10 competitors competing in the lightweight class (<231 lbs.). I learned a lot from this contest, both about technique and adjustments that need to be made to my training.
1st event- 200# Log Press for Reps (Clean once)
I was so ready going into this event, I couldn't wait to get the competition started. I finally took a look at the log, and it was to my surprise that it was our 90# log we used for training. I guess they came and picked up our log as well as one of our stones that Sean made. Seeing a log I was comfortable with really calmed me down, as i was very amped up before the event. I got the ready signal from the judge, heard the whistle and cleaned the log to my shoulders straight away, no problem. I decided to go with a split-jerk for this event, since i have found that it has helped me with a majority of my pressing. I got four reps right from the start, and i thought i was doing great. I went to go press the fifth, and i couldn't quite get it up. I set it back down, took a breath, and cleaned it one more time. As soon as i cleaned it, i realized that i was gassed. Not only was my conditioning sub-par, but when i cleaned it, my hands rolled too far forward and to press it i would have had to use straight triceps, and i knew that wasn't happening. I went for one more rep and missed it, and set it down just before time expired. Four reps on this event, taking second last place. The winner ended up getting 17, so i guess my 7 would have been nowhere near good enough.
2nd event- 220# farmers for 100', turn at 50'
I was confident going into this event, as i have done 260# for nearly this far. The only problem i saw with this event were the farmers handles, as they didn't have any knurling to help with grip. I was up second in this event, but i wasn't worried, i knew my foot speed would help carry me through. I took my grip, heard the whistle and had an excellent pick straight into top gear. I had no problem with my grip because i chalked up really good, i was feeling great. I was heading into the turn, and i guess i was going a little too fast, as i began to make my turn the implements had a lot of momentum, and i almost knocked over the keg marking the turn. It was rough, but i made it through. I then turned up the speed for the final stretch, right before i realized the weight was still getting whipped around from the turn. The weight was nearly perpendicular with my path of motion, causing me to almost trip and fall flat on my face. I dropped them, very frustrated. I tried my best to readjust them, as i heard the MC, Zach Gallman, screaming "PICK NOW" right next to my ear, i listened to him, and i fixed them just enough to finish with out a problem. I took 3rd last in this event, but i don't remember my time because i was too frustrated after my drop.
3rd event- 135# Circus Dumbbell Press for reps
I was happy to see that the weight for the event had changed from what it was advertised, 140#. It was only five pounds, but that could have been the difference between one rep or no reps. We were using a 12" slater monsterbell, and it was f*&#^ing massive. We got a chance to warm up with it just before we went, and i got it to my shoulder no problem, i just had a problem feeling comfortable with it. During the event i had the same problem, i cleaned it, but couldn't find the right balance. There was only one attempt where i felt i got it in the right position, i pressed it, but lost balance right near the top. I would say that i got it about 7/8 of the way up. I was pretty upset with my performance, but there wasn't much i could do about it. I tied for last in this event, 0 reps. But i would sure as hell love to train with one of those monsterbells, it was pretty damn enjoyable getting to try one out. Thank you Steve Slater.
4th event- Keg carry (140,170,200) for 50 feet
I knew my fate was pretty much sealed before this event, but i figured i'd give it all i had anyways...Plus there was still the prize for first place in the event. There was one thing that i knew would help me in this event, and that was my speed. I was never the fastest kid around back in the day, but compared to some of the muscle-bound competitors i was going up against, i might as well have been Usain Bolt. I Started the event, and i had no problem with any of the kegs, so i knew i finished with a decent time. I got timed at 31.82, which was good enough for 5th place. i was a little disappointed, but not too dissatisfied. Plus I beat Sean, so that made it even better.
After the first four events, we had a break at which point we and the audience were allowed to test our grip strength on some interesting stuff. They had a 50 pound blob, a 170 rolling thunder, and a CoC crusher, i think #1. I couldn't do the blob or thunder, but it was fun trying them. As for the rest of the contest, the top 5 in each weight division snagged a spot in the finals, and i was holding it steady in ninth place. There were two events in the finals, a 450# deadlift reps (in which i would have taken last place, with a high score of zero reps), and a tire/stone/sled medley. I had no idea what the weights were for the medley, but it looked really easy.
That about wraps it up for me and the steel valley contest. I'm just gonna get back to training and hit the weights even harder. I've realized what i can and can't do after my first two contests. Here is what i'm going to work on over the next couple contests.
1. Conditioning- I'm gonna start doing some interval sprints and stuff, as well as light, steady-state cardio. I might be able to lift heavy stuff, but if i can't do it more than once, whats the use?
2. Overall strength- My gym lifts aren't any where near they need to be for my body weight if i want to be successful. Right now im looking at somewhere around 300/215/415 for my squat, bench, and deadlift, and i think thats pretty pathetic. I'd like to have 450/315/550 with a 300 log/axle by next April. That's quite a shot, but i think i can do it.
3. Farmer Carries- I've done work with the 260# farmer tanks, but i'd really like to be able to take 300# for 100' with a turn. My grip strength shouldn't need much adjusting (i like training it though, so i'll still hammer it) but i really need to work on my picks. I need to work on my upper back strength, so i'll beat down on my traps with lots of shrugs, rows, and chin-ups.
4. Flexibility/Mobility- One thing that i have never really tried to work on was my flexibility. As i research more and more, i realize that flexibility and mobility will help all of my lifts. Maybe i'll be able to touch my toes sometime soon, i hope.
That sums it up, but theres a good chance i left something out. As for my next contest, i'm shooting for the First Annual Thanksgiving Classic, held by professional strongman, Nick Courtad. It has a log for reps, max deadlift, crucifix hold, carry and prowler medley, and stone for reps. I've never done a crucifix hold, so i'll be working on that until then. As for my bodyweight, i plan on staying around 230, possibly bulking a little. I'm not sure if i want to try and cut for teen nationals next year, or just let my weight travel as it wants, and go heavyweight hoping that i'm strong enough to place.
I just realized I wrote a short novel, so i'll end it right about now. Light overhead on Thursday.
1st event- 200# Log Press for Reps (Clean once)
I was so ready going into this event, I couldn't wait to get the competition started. I finally took a look at the log, and it was to my surprise that it was our 90# log we used for training. I guess they came and picked up our log as well as one of our stones that Sean made. Seeing a log I was comfortable with really calmed me down, as i was very amped up before the event. I got the ready signal from the judge, heard the whistle and cleaned the log to my shoulders straight away, no problem. I decided to go with a split-jerk for this event, since i have found that it has helped me with a majority of my pressing. I got four reps right from the start, and i thought i was doing great. I went to go press the fifth, and i couldn't quite get it up. I set it back down, took a breath, and cleaned it one more time. As soon as i cleaned it, i realized that i was gassed. Not only was my conditioning sub-par, but when i cleaned it, my hands rolled too far forward and to press it i would have had to use straight triceps, and i knew that wasn't happening. I went for one more rep and missed it, and set it down just before time expired. Four reps on this event, taking second last place. The winner ended up getting 17, so i guess my 7 would have been nowhere near good enough.
2nd event- 220# farmers for 100', turn at 50'
I was confident going into this event, as i have done 260# for nearly this far. The only problem i saw with this event were the farmers handles, as they didn't have any knurling to help with grip. I was up second in this event, but i wasn't worried, i knew my foot speed would help carry me through. I took my grip, heard the whistle and had an excellent pick straight into top gear. I had no problem with my grip because i chalked up really good, i was feeling great. I was heading into the turn, and i guess i was going a little too fast, as i began to make my turn the implements had a lot of momentum, and i almost knocked over the keg marking the turn. It was rough, but i made it through. I then turned up the speed for the final stretch, right before i realized the weight was still getting whipped around from the turn. The weight was nearly perpendicular with my path of motion, causing me to almost trip and fall flat on my face. I dropped them, very frustrated. I tried my best to readjust them, as i heard the MC, Zach Gallman, screaming "PICK NOW" right next to my ear, i listened to him, and i fixed them just enough to finish with out a problem. I took 3rd last in this event, but i don't remember my time because i was too frustrated after my drop.
3rd event- 135# Circus Dumbbell Press for reps
I was happy to see that the weight for the event had changed from what it was advertised, 140#. It was only five pounds, but that could have been the difference between one rep or no reps. We were using a 12" slater monsterbell, and it was f*&#^ing massive. We got a chance to warm up with it just before we went, and i got it to my shoulder no problem, i just had a problem feeling comfortable with it. During the event i had the same problem, i cleaned it, but couldn't find the right balance. There was only one attempt where i felt i got it in the right position, i pressed it, but lost balance right near the top. I would say that i got it about 7/8 of the way up. I was pretty upset with my performance, but there wasn't much i could do about it. I tied for last in this event, 0 reps. But i would sure as hell love to train with one of those monsterbells, it was pretty damn enjoyable getting to try one out. Thank you Steve Slater.
4th event- Keg carry (140,170,200) for 50 feet
I knew my fate was pretty much sealed before this event, but i figured i'd give it all i had anyways...Plus there was still the prize for first place in the event. There was one thing that i knew would help me in this event, and that was my speed. I was never the fastest kid around back in the day, but compared to some of the muscle-bound competitors i was going up against, i might as well have been Usain Bolt. I Started the event, and i had no problem with any of the kegs, so i knew i finished with a decent time. I got timed at 31.82, which was good enough for 5th place. i was a little disappointed, but not too dissatisfied. Plus I beat Sean, so that made it even better.
After the first four events, we had a break at which point we and the audience were allowed to test our grip strength on some interesting stuff. They had a 50 pound blob, a 170 rolling thunder, and a CoC crusher, i think #1. I couldn't do the blob or thunder, but it was fun trying them. As for the rest of the contest, the top 5 in each weight division snagged a spot in the finals, and i was holding it steady in ninth place. There were two events in the finals, a 450# deadlift reps (in which i would have taken last place, with a high score of zero reps), and a tire/stone/sled medley. I had no idea what the weights were for the medley, but it looked really easy.
That about wraps it up for me and the steel valley contest. I'm just gonna get back to training and hit the weights even harder. I've realized what i can and can't do after my first two contests. Here is what i'm going to work on over the next couple contests.
1. Conditioning- I'm gonna start doing some interval sprints and stuff, as well as light, steady-state cardio. I might be able to lift heavy stuff, but if i can't do it more than once, whats the use?
2. Overall strength- My gym lifts aren't any where near they need to be for my body weight if i want to be successful. Right now im looking at somewhere around 300/215/415 for my squat, bench, and deadlift, and i think thats pretty pathetic. I'd like to have 450/315/550 with a 300 log/axle by next April. That's quite a shot, but i think i can do it.
3. Farmer Carries- I've done work with the 260# farmer tanks, but i'd really like to be able to take 300# for 100' with a turn. My grip strength shouldn't need much adjusting (i like training it though, so i'll still hammer it) but i really need to work on my picks. I need to work on my upper back strength, so i'll beat down on my traps with lots of shrugs, rows, and chin-ups.
4. Flexibility/Mobility- One thing that i have never really tried to work on was my flexibility. As i research more and more, i realize that flexibility and mobility will help all of my lifts. Maybe i'll be able to touch my toes sometime soon, i hope.
That sums it up, but theres a good chance i left something out. As for my next contest, i'm shooting for the First Annual Thanksgiving Classic, held by professional strongman, Nick Courtad. It has a log for reps, max deadlift, crucifix hold, carry and prowler medley, and stone for reps. I've never done a crucifix hold, so i'll be working on that until then. As for my bodyweight, i plan on staying around 230, possibly bulking a little. I'm not sure if i want to try and cut for teen nationals next year, or just let my weight travel as it wants, and go heavyweight hoping that i'm strong enough to place.
I just realized I wrote a short novel, so i'll end it right about now. Light overhead on Thursday.
10/6/10
10/4/10
Today is my last day of real training before the contest, i wasn't planning on going light exactly, i just was gonna have a low volume.
Log press- Worked up to the contest weight of 200, i got it for 4 reps in about 15 seconds without stopping, im shooting for 7 for the contest, i think i'll reach it with no problem.
Farmer carries- 220# for 100' total, turn at 50'. I'm not sure if we have a turn or not for the contest, but im shooting for <15s if there is a turn, and <12s if there isn't a turn.
Tire flips- 750# x10, definitely need to work on my conditioning.
One-arm Over-head DB press- Went light since my back was fried from the tire, went 60x4x2 and 80x4 really just trying to work on my push press and drop. I can't wait to give a shot at the 140# circus dumbbell.
This was a good last session before a contest, I'm very confident going into it. Probably some prowler pushing and sled pulling tomorrow, with some nice foam rolling along with lots of carbs for the rest of the week. i want to be 228 the night before the contest, and everything should run smoothly.
Log press- Worked up to the contest weight of 200, i got it for 4 reps in about 15 seconds without stopping, im shooting for 7 for the contest, i think i'll reach it with no problem.
Farmer carries- 220# for 100' total, turn at 50'. I'm not sure if we have a turn or not for the contest, but im shooting for <15s if there is a turn, and <12s if there isn't a turn.
Tire flips- 750# x10, definitely need to work on my conditioning.
One-arm Over-head DB press- Went light since my back was fried from the tire, went 60x4x2 and 80x4 really just trying to work on my push press and drop. I can't wait to give a shot at the 140# circus dumbbell.
This was a good last session before a contest, I'm very confident going into it. Probably some prowler pushing and sled pulling tomorrow, with some nice foam rolling along with lots of carbs for the rest of the week. i want to be 228 the night before the contest, and everything should run smoothly.
10/2/10
Today is the day of my school's homecoming dance, and what do you think a normal person would do on such a day? Perhaps maybe sleep-in, get a haircut, or hang out with his bros? How about attend the second annual strongman saturday at the gorilla pit? if you chose the second one, then you are correct. I sacrificed an extra 4 hours of sleep for painful, grueling training, and enjoyed every minute of it! Of course i was super sore for the dance later that night, but oh well.
STRONGMAN SATURDAY
Yoke- warmed up with 500, then did 600 for 100'. attempted 700' but i couldnt even get it off the ground. Went back to 600 for a second trip.
Keg and Stone loading medley- We had to carry a variety of kegs for different distances and load them, and then we finished with a stone, no tacky. it went something like this:
100# for 70', 160# for 40', 200# next to platform, 230# stone next to platform.
It was pretty easy up until the 200 keg, i've never loaded one before. i still got it though, which i can't say about the stone. I really need to work on my tacky-less stone loading, as well as my conditioning. after picking up the 200# i was really winded.
Heavy stones (w/ tacky)- We did a couple medleys consisting of 200#, 230#, 245#, and 285# all to about 44". It was my second time doing the 285# stone, and it still felt pretty tough. I wouldnt mind being able to load a 330 stone sometime soon either...
Overall it was a pretty good day, and after we finished we got some home made chicken and waffles thanks to Bryce. Then later that, i had more chicken and waffles from the only place around that makes it, Mr. Wonderful's Chicken and Waffles. I'm chicken and waffled out for the rest of the year. But otherwise homecoming was pretty fun, and i got to hang out with the hot brazilian foreign exchange student after too.
STRONGMAN SATURDAY
Yoke- warmed up with 500, then did 600 for 100'. attempted 700' but i couldnt even get it off the ground. Went back to 600 for a second trip.
Keg and Stone loading medley- We had to carry a variety of kegs for different distances and load them, and then we finished with a stone, no tacky. it went something like this:
100# for 70', 160# for 40', 200# next to platform, 230# stone next to platform.
It was pretty easy up until the 200 keg, i've never loaded one before. i still got it though, which i can't say about the stone. I really need to work on my tacky-less stone loading, as well as my conditioning. after picking up the 200# i was really winded.
Heavy stones (w/ tacky)- We did a couple medleys consisting of 200#, 230#, 245#, and 285# all to about 44". It was my second time doing the 285# stone, and it still felt pretty tough. I wouldnt mind being able to load a 330 stone sometime soon either...
Overall it was a pretty good day, and after we finished we got some home made chicken and waffles thanks to Bryce. Then later that, i had more chicken and waffles from the only place around that makes it, Mr. Wonderful's Chicken and Waffles. I'm chicken and waffled out for the rest of the year. But otherwise homecoming was pretty fun, and i got to hang out with the hot brazilian foreign exchange student after too.
10/1/10
I knew today was deadlift day and of course i was excited to see how much more i have progressed. Here it is:
Deadlift (no belt or straps)- Worked up to 4 sets of 405x2. another improvement on my deadlift. i'd be surprised if i wasn't able to grind out 425 next deadlift day.
Husafell stone- made two 100' trips with the 350# today, another improvement. really had to grind out the second one though.
Stone shoulder- 200# x4. first time shouldering a stone, i had to use a very minimal amount of tacky on my hands though to get it off the ground. it was some tough stuff.
I was suppose to do some reverse hyper and some other stuff after this, but my back was fried and i had to leave to go watch some friday night football.
Deadlift (no belt or straps)- Worked up to 4 sets of 405x2. another improvement on my deadlift. i'd be surprised if i wasn't able to grind out 425 next deadlift day.
Husafell stone- made two 100' trips with the 350# today, another improvement. really had to grind out the second one though.
Stone shoulder- 200# x4. first time shouldering a stone, i had to use a very minimal amount of tacky on my hands though to get it off the ground. it was some tough stuff.
I was suppose to do some reverse hyper and some other stuff after this, but my back was fried and i had to leave to go watch some friday night football.
9/30/10
Today was another short one before work, and i wasn't really amped up or anything.
Axle Lock outs- worked up to 195x2, a PR.
Incline bench- 155x5x3
DB bench- 15x50
Wasn't really feeling it today, so i ended it at that, and went to work. There seems to be a repeating pattern with bad workouts on days when i work.
Axle Lock outs- worked up to 195x2, a PR.
Incline bench- 155x5x3
DB bench- 15x50
Wasn't really feeling it today, so i ended it at that, and went to work. There seems to be a repeating pattern with bad workouts on days when i work.
9/28/10
It was 20-rep squat day again, and i couldn't have been more nervous. I got the gym early, and Bryce and I couldn't stop talking about how 20-rep squats just screw with our lives. They have us worrying about them all day, and then they leave us destroyed for the rest of the week. It's whatever. Here we go:
Squat- Warmed up with a couple sets of ten with the bar and 135, then it was business time. Nerves at an all time high, hoping my head didn't explode again, and hoping i didn't puke. I hesistantly feel the 205 pounds on my back, and I hear Bryce yelling in my ear "Don't think of 20. It's just 4 sets of 5." I knock out the first 5, then the second 5. I took a quick break and got a deep breath, then destroyed the next 5. There I was on the home stretch, my breaking point during my last go at 20 reps. Took one final deep breath, descended, and exploded out of the hole, annihilating my final 5. It was damn near my easiest set of 20 i've ever had.
Farmer Carries- Unfortunately my day wasn't over after squats, i had to deal with 260# farmer tanks. It would be my first time ever using them. At first shot, i held on for my life, and pulled as hard as i could. i only got them to my knees before dropping them. I knew was really close, so i gave it another shot. Gripped it, and Ripped it. It was really tough, but i got it up and walked a good 30' with it before i dropped them. I finished with a total of 60' traveled, and another two drops. not bad for my first time. I gave it one more shot, finishing up the entire 70' with only one drop.
Tire Flip- 750x12. PR. The tough stuff still wasn't over, as we had to do buddy flips for 15 minutes. There were four of us, so i got a decent break in between each flip. Unfortunately i only made it to the 12 minute mark, before my back, legs, and grip all gave out simultaneously.
Reverse Hyper- 4 plates x8x3
Glute Ham- BWx8x3
Ab Roller- from knees 3x8
A very tough, but awesome training session. Did a lot of new things, and set a lot of PR's.
Squat- Warmed up with a couple sets of ten with the bar and 135, then it was business time. Nerves at an all time high, hoping my head didn't explode again, and hoping i didn't puke. I hesistantly feel the 205 pounds on my back, and I hear Bryce yelling in my ear "Don't think of 20. It's just 4 sets of 5." I knock out the first 5, then the second 5. I took a quick break and got a deep breath, then destroyed the next 5. There I was on the home stretch, my breaking point during my last go at 20 reps. Took one final deep breath, descended, and exploded out of the hole, annihilating my final 5. It was damn near my easiest set of 20 i've ever had.
Farmer Carries- Unfortunately my day wasn't over after squats, i had to deal with 260# farmer tanks. It would be my first time ever using them. At first shot, i held on for my life, and pulled as hard as i could. i only got them to my knees before dropping them. I knew was really close, so i gave it another shot. Gripped it, and Ripped it. It was really tough, but i got it up and walked a good 30' with it before i dropped them. I finished with a total of 60' traveled, and another two drops. not bad for my first time. I gave it one more shot, finishing up the entire 70' with only one drop.
Tire Flip- 750x12. PR. The tough stuff still wasn't over, as we had to do buddy flips for 15 minutes. There were four of us, so i got a decent break in between each flip. Unfortunately i only made it to the 12 minute mark, before my back, legs, and grip all gave out simultaneously.
Reverse Hyper- 4 plates x8x3
Glute Ham- BWx8x3
Ab Roller- from knees 3x8
A very tough, but awesome training session. Did a lot of new things, and set a lot of PR's.
9/27/10
I was feeling good going into training, i was ready to let loose after having a terrible on thursday, and not really doing anything on friday.
Axle Press (strict)- warmed up, then hit 145 for three triples, an improvement from last time. It's good to see some gains.
One-arm Over-head DB press (strict)- w/ Fat Gripz 40x10, 60x10, 70x4, 70x2
Unilateral (not one arm) Chin-ups- BWx4x4. a very difficult movement that i've never seen before, but it kicks my ass. i'll have to post a video of it one day, since i can't seem to find a decent video online to show.
Dips- BWx5x5 still not happy with my body weight movements, i'd like to be able to do 15 or so in a row.
Face Pulls- 70x10x3
Fat Gripped DB holds for time- 3 sets of 30 seconds with 90 pounds. its tough, but i love it.
Sledgehammer- 3 sets of 60 seconds, switch hands at 30 seconds. I love me some good ol' sledge work.
It was a great day for me, and i didn't get any headaches either. I also visited the doctor tonight, and it turns out i have a sinus infection, got me some penicillin, hopefully my headaches will never come back. Thats all for now.
Axle Press (strict)- warmed up, then hit 145 for three triples, an improvement from last time. It's good to see some gains.
One-arm Over-head DB press (strict)- w/ Fat Gripz 40x10, 60x10, 70x4, 70x2
Unilateral (not one arm) Chin-ups- BWx4x4. a very difficult movement that i've never seen before, but it kicks my ass. i'll have to post a video of it one day, since i can't seem to find a decent video online to show.
Dips- BWx5x5 still not happy with my body weight movements, i'd like to be able to do 15 or so in a row.
Face Pulls- 70x10x3
Fat Gripped DB holds for time- 3 sets of 30 seconds with 90 pounds. its tough, but i love it.
Sledgehammer- 3 sets of 60 seconds, switch hands at 30 seconds. I love me some good ol' sledge work.
It was a great day for me, and i didn't get any headaches either. I also visited the doctor tonight, and it turns out i have a sinus infection, got me some penicillin, hopefully my headaches will never come back. Thats all for now.
9/24/10
This wasn't an official training session for me, i was originally going to take this day off and teach my friend how to squat and do some other stuff at the school weight room, but then as i started to teach him i kinda got in the mood to squat.
Squat- Worked up to 285x2, a new PR for me. And a great one at that on a day where i wasn't even planning to lift. The basketball was in the weight room with me, and people looked at me like i was retarded when i was teaching my friend how to squat and while i was squatting too. Then i remembered i was in a highschool weight room, where "correct form" does not exist. atleast not at my highschool.
I went along with the whole highschool weight room mentality, and did some strip-set bicep curls. gotta get swole brah.
that was it, short and sweet, but a decent day over all. I hated myself for doing biceps though, my arms were tired the rest of the night.
Squat- Worked up to 285x2, a new PR for me. And a great one at that on a day where i wasn't even planning to lift. The basketball was in the weight room with me, and people looked at me like i was retarded when i was teaching my friend how to squat and while i was squatting too. Then i remembered i was in a highschool weight room, where "correct form" does not exist. atleast not at my highschool.
I went along with the whole highschool weight room mentality, and did some strip-set bicep curls. gotta get swole brah.
that was it, short and sweet, but a decent day over all. I hated myself for doing biceps though, my arms were tired the rest of the night.
9/23/10
Called the doctor, and couldnt get in until next monday, but i'll just have to deal with pain until then. Short training session today due to work.
50 Chins- Broke them up into 10x5, but could barely do 5 without getting a massive headache
I was supposed to do heavy stones, but due to lack of time and giant headaches, i passed.
Hand over Hand sled pull- 55x2x80' 110x2x80' 165x2x80'. a new workout for me, wasnt sure how much weight to use, so i added on til it felt a little challenging.
After this i had to suffer through 8 hours of work with a nasty headache. not good at all.
50 Chins- Broke them up into 10x5, but could barely do 5 without getting a massive headache
I was supposed to do heavy stones, but due to lack of time and giant headaches, i passed.
Hand over Hand sled pull- 55x2x80' 110x2x80' 165x2x80'. a new workout for me, wasnt sure how much weight to use, so i added on til it felt a little challenging.
After this i had to suffer through 8 hours of work with a nasty headache. not good at all.
9/21/10
Wasn't really feeling this session.
Deadlift- worked up to 335x10, it was relatively easy, but my headaches from a week ago were back.
Tire flip- 750x8
With my headaches back, i went home and did some research, i guess they are called "exertional headaches" and can be caused from a slew of things, from dehydration or strained neck muscles to sinus blockages or possible tumors or hemorrhaging. Its now that i decided to call the doctor and set up an appointment.
Deadlift- worked up to 335x10, it was relatively easy, but my headaches from a week ago were back.
Tire flip- 750x8
With my headaches back, i went home and did some research, i guess they are called "exertional headaches" and can be caused from a slew of things, from dehydration or strained neck muscles to sinus blockages or possible tumors or hemorrhaging. Its now that i decided to call the doctor and set up an appointment.
9/20/10
Not much to say, just a plain old pressing day.
Log Press (strict)- Worked up to 170x2x2, strict log pressing for max effort is another new movement for me, but i feel like it should really help with my overhead pressing.
One-arm, Over-head DB press- 100x4, 100x4, 110x2, 120x0, with a 172# Thomas inch DB clean. After working on my strict pressing a lot, my DB push-presses and jerks were not very good.
Kroc Rows- w/ Fat Gripz-100x5, w/o FG-100x10,100x13. Fat Grip kroc rows might as well just be the best grip workout i've ever experienced.
BB Skull Crushers- 95x8x5
Not a bad workout, but i need to get my overhead db pressing up since i have decided to do the Steel Valley Strongman show on 10/9. I'm competing at 230, which has a 140# circus db, and that's gonna be a tough one for me. But otherwise there is a 200# log press for reps, 220# farmers for 100' total, 160/180/200# keg carry, a 450# DL for reps, and the "Trinity Medley" which consists of a 500# tire flip, a 200# stone carry and a 500# sled pull. The DL and medley are in the finals, which im wondering if ill be able to make. The 450 deadlift is going to be nearly impossible for me. I still think i will do well though.
Log Press (strict)- Worked up to 170x2x2, strict log pressing for max effort is another new movement for me, but i feel like it should really help with my overhead pressing.
One-arm, Over-head DB press- 100x4, 100x4, 110x2, 120x0, with a 172# Thomas inch DB clean. After working on my strict pressing a lot, my DB push-presses and jerks were not very good.
Kroc Rows- w/ Fat Gripz-100x5, w/o FG-100x10,100x13. Fat Grip kroc rows might as well just be the best grip workout i've ever experienced.
BB Skull Crushers- 95x8x5
Not a bad workout, but i need to get my overhead db pressing up since i have decided to do the Steel Valley Strongman show on 10/9. I'm competing at 230, which has a 140# circus db, and that's gonna be a tough one for me. But otherwise there is a 200# log press for reps, 220# farmers for 100' total, 160/180/200# keg carry, a 450# DL for reps, and the "Trinity Medley" which consists of a 500# tire flip, a 200# stone carry and a 500# sled pull. The DL and medley are in the finals, which im wondering if ill be able to make. The 450 deadlift is going to be nearly impossible for me. I still think i will do well though.
9/17/10
Today i was pretty excited to go lift since it was deadlift day, and deadlifting is by far my favorite lift, even though squatting is catching up to it. Here it is:
Deadlift (no belt or straps)- Worked up to 405x2x2, which i guess you could say is a PR for me since i haven't hit two sets of 405x2 in training before. Had a slight trace of a headache during my last two sets.
Husafell stone (no belt or tacky)- first time ever doing this event, i was a little hesitant to try it, but i got the 350# for 100' total, around 30 seconds.
High-low Prowler- 225# turn and switch at 75', same with 315#. I need to find better shoes to do prowler in, both my running shoes and chucks don't get enough grip. I'll have to try my wrestling or some rock-climbing shoes.
Ab Roller- on knees, 3x8
Great training session for me overall, i was happy with my deadlift as well as my trip with the husafell stone.
Deadlift (no belt or straps)- Worked up to 405x2x2, which i guess you could say is a PR for me since i haven't hit two sets of 405x2 in training before. Had a slight trace of a headache during my last two sets.
Husafell stone (no belt or tacky)- first time ever doing this event, i was a little hesitant to try it, but i got the 350# for 100' total, around 30 seconds.
High-low Prowler- 225# turn and switch at 75', same with 315#. I need to find better shoes to do prowler in, both my running shoes and chucks don't get enough grip. I'll have to try my wrestling or some rock-climbing shoes.
Ab Roller- on knees, 3x8
Great training session for me overall, i was happy with my deadlift as well as my trip with the husafell stone.
9/16/10
I had to make this a quick workout since i had to leave for work by 4, and the quickest i could get to the gym was 3. I still had a little bit of a trace of the head explosion from tuesday, but it wasn't too bad. Here we go:
Axle Lock-outs (in rack)-
Warmups
185x3
185x3
185x3
185x3
Incline CG Bench-
135x6 135x6 135x6
Barbell Rows-
185x6 185x6 185x6
Skull Crushers-
95x10 95x10 95x10
Chin-ups-
BW x5 x5 x5
The axle lockouts were new to me, but i thought i did pretty well with them for the first time. I definitely need to work on my chest strength, not that it really matters for strongman, but it would be nice to have some muscle symmetry and balanced strength. I'd also like to be able to do 3x10 chins or 3x5 weighted ones, but that will take a while to accomplish.
Axle Lock-outs (in rack)-
Warmups
185x3
185x3
185x3
185x3
Incline CG Bench-
135x6 135x6 135x6
Barbell Rows-
185x6 185x6 185x6
Skull Crushers-
95x10 95x10 95x10
Chin-ups-
BW x5 x5 x5
The axle lockouts were new to me, but i thought i did pretty well with them for the first time. I definitely need to work on my chest strength, not that it really matters for strongman, but it would be nice to have some muscle symmetry and balanced strength. I'd also like to be able to do 3x10 chins or 3x5 weighted ones, but that will take a while to accomplish.
10/5/10
9/14/10
Today was a particularly bad training day, all of which could be blamed on my actions. I was really craving some wings from quaker steak and lube, and it just happened to be tuesday, which is the all you can eat wings day at my local lube. Right after school I posted on my facebook about my wing-needs, and i got a quick response from my friend, saying that him and some other guys were going up there. I quickly hopped out of my computer chair and got all of my training stuff and threw it in my car, as was on my way to the lube in a quick second. I knew that eating a ton of wings was definitely going to have an effect on my training, but i didn't know if it was gonna be good or bad. I got a text mid-meal from my training partner Sean, saying it was 20-rep squat day....At that exact moment i thought "FML" as I had already eaten around 20 wings, a mere half hour before training. I figured i would get my money's worth, and continued to eat, finishing somewhere between 40 and 50. I obviously felt very full, and was expecting to puke sometime during training. There would have had to be an act of god for me not to. I got to the gym, and here was my workout:
Squat-
Warm-ups
205x20
I only finished 16 reps on my own, with another 4 forced. I didn't puke either! As i was coming up on the 18th rep, i got a GIANT shooting pain up the back of my neck going up into my head, but i finished anyways. After that I laid on the ground for a good ten minutes, clenching my head in between my hands. It felt like my head exploded, as i aptly wrote in my training log. I then proceeded to walk around a bit, until i finally felt queasy, i stepped outside, and proceeded to puke up an "arizona ranch orange" array of liquid and chicken. I felt a little better, however when i was forced to go try and do some farmer's picks with 260 a hand, the headache got even worse. I gave up after that, and laid on the ground and even took a little nap while ty took his new bench suit for a test run. I then had to drive home, which was quite grueling since my head was still pounding, and i stumbled inside my house, stripped off my clothes as i went to my bed, and passed out at 7:30 p.m. It was quite an eventful day.
Squat-
Warm-ups
205x20
I only finished 16 reps on my own, with another 4 forced. I didn't puke either! As i was coming up on the 18th rep, i got a GIANT shooting pain up the back of my neck going up into my head, but i finished anyways. After that I laid on the ground for a good ten minutes, clenching my head in between my hands. It felt like my head exploded, as i aptly wrote in my training log. I then proceeded to walk around a bit, until i finally felt queasy, i stepped outside, and proceeded to puke up an "arizona ranch orange" array of liquid and chicken. I felt a little better, however when i was forced to go try and do some farmer's picks with 260 a hand, the headache got even worse. I gave up after that, and laid on the ground and even took a little nap while ty took his new bench suit for a test run. I then had to drive home, which was quite grueling since my head was still pounding, and i stumbled inside my house, stripped off my clothes as i went to my bed, and passed out at 7:30 p.m. It was quite an eventful day.
10/4/10
Untitled
I've done a terrible job of updating everything, so slowly but surely i am going to post all of my workouts that i've decided to skip posting for the past couple weeks.
9/13/10
9/13/10
Axle Strict Press
Worked up to 10x135x3, it was supposed to be 3x3, but bryce was an asshole and said we had to keep doing it till sean got there.
Unilateral Overhead DB press
3x60x5 2x50x5
Pull-ups- 3x3
Dips- 3x5
If you haven't noticed, i really have to work on my body weight movements
Face Pulls- 3x70x10
2" DB timed hold- 3x115x30s
Today was a brutal day, with a shit ton of strict pressing. I've decided to forget about my own scheduling, and just follow what bryce has written up. It's a four day a week, two week schedule, focusing on a lot of strict pressing, as well as high rep, heavy weight movements for hypertrophy. I'll be doing this for a while, so maybe i can get my press up to somewhere close to competing with carlos reyes. Otherwise, i'm going to be stepping up my conditioning as well as trying to eat healthier so i can get a clean cut to 210-215 since im 220 right now. I'll also be putting all of my iron psyche methods to the test, which i feel will help greatly.
Worked up to 10x135x3, it was supposed to be 3x3, but bryce was an asshole and said we had to keep doing it till sean got there.
Unilateral Overhead DB press
3x60x5 2x50x5
Pull-ups- 3x3
Dips- 3x5
If you haven't noticed, i really have to work on my body weight movements
Face Pulls- 3x70x10
2" DB timed hold- 3x115x30s
Today was a brutal day, with a shit ton of strict pressing. I've decided to forget about my own scheduling, and just follow what bryce has written up. It's a four day a week, two week schedule, focusing on a lot of strict pressing, as well as high rep, heavy weight movements for hypertrophy. I'll be doing this for a while, so maybe i can get my press up to somewhere close to competing with carlos reyes. Otherwise, i'm going to be stepping up my conditioning as well as trying to eat healthier so i can get a clean cut to 210-215 since im 220 right now. I'll also be putting all of my iron psyche methods to the test, which i feel will help greatly.
9/12/10
8/30-9/11
Haven't posted in a while, i've been getting lazy. 8/30-9/6 was a deload week, minus an event day.
9/6/10
Squat
Warm-ups
215x5
215x5
215x6 (second to last rep was too high, so i had to grind out another)
GHR-3x10
Knee Raises- 3x10
Olympic Plate Pinch-45 per handx3x30s
Sledge- 2x Single hand x15
2x two hand x40
9/7/10
Z press-
Bar x10
Bar+80lbs chain x6
95x5
105x5
105x4
95x5
DB bench- 50x8 60x8 70x8
One hand DB press- 100x7 (this was a challenge between me and one of my friends (a powerlifter) thanks to my strongman back round i won)
Core band press(an exercise show to me by my friend, it was pretty tough)- 2x10 each side
Crusher #1- 3x10
250# Prowler- 10x60' sprints
9/9/10
Deadlift
Warm-ups365x2
405x2
405x1.5 (couldnt lock out the second rep)
Stones (no tacky)
200x2
200x2
230x1
Pullups- 3x5
Prowler- Worked up to 710# for a grueling 60'
9/11/10
Log press
Warm-Ups
140x5
170x2
190x2
210xM
Got a nasty charlie horse on the 210 attempt, stopped after that.
So yeah, it was an alright week, pushing the 710 prowler made me feel like a monster, as well as my 405x2 deadlift. I've decided to compete in the Steel Valley Strongman on october 9th along with Sean and Jay, it'll be a tough one.
I'm not feeling the whole writing thing right now, so i'll try to post more frequently so i don't have to worry about posting as much.
9/6/10
Squat
Warm-ups
215x5
215x5
215x6 (second to last rep was too high, so i had to grind out another)
GHR-3x10
Knee Raises- 3x10
Olympic Plate Pinch-45 per handx3x30s
Sledge- 2x Single hand x15
2x two hand x40
9/7/10
Z press-
Bar x10
Bar+80lbs chain x6
95x5
105x5
105x4
95x5
DB bench- 50x8 60x8 70x8
One hand DB press- 100x7 (this was a challenge between me and one of my friends (a powerlifter) thanks to my strongman back round i won)
Core band press(an exercise show to me by my friend, it was pretty tough)- 2x10 each side
Crusher #1- 3x10
250# Prowler- 10x60' sprints
9/9/10
Deadlift
Warm-ups365x2
405x2
405x1.5 (couldnt lock out the second rep)
Stones (no tacky)
200x2
200x2
230x1
Pullups- 3x5
Prowler- Worked up to 710# for a grueling 60'
9/11/10
Log press
Warm-Ups
140x5
170x2
190x2
210xM
Got a nasty charlie horse on the 210 attempt, stopped after that.
So yeah, it was an alright week, pushing the 710 prowler made me feel like a monster, as well as my 405x2 deadlift. I've decided to compete in the Steel Valley Strongman on october 9th along with Sean and Jay, it'll be a tough one.
I'm not feeling the whole writing thing right now, so i'll try to post more frequently so i don't have to worry about posting as much.
8/29/10
Week of 8/23/10
8/23/10
Squat
135x5
185x5
225x3
245x2
255x2
275x2
285 failed attempt
Weighted Box Step-ups- 135x10x3
GHR-3x10
Calf raise- 135x10x3
I had a little bit of a headache going into this session, but as i got started it subsided. I was testing my 1RM today, and I got 275, a new PR for me, and it felt pretty easy so i decided to go for it twice. I probably should have saved myself for 285 but oh well.
8/24/10
Z Press
Bar x10
95x5
135x3
135x2
135x2
Bench- 155x5x3
Tate Press- 40x6x3
Today was my first day of school, as well as my first time Z pressing, and it was pretty challenging, it was a good workout though. And i don't know what it is with my bench, but 155x5 just seemed really hard for me...Maybe it was my lack of sleep or the fact that i was training at a different time than normal, but my bench just hasn't been good at all. Thank god i don't use it during strongman competitions. I also started a new diet, which looks something like this:
6 a.m.- Wake up
6:30 a.m.- 4 eggs (w/ milk; scrambled), 3/4 cup fruit and nut granola, banana, multivitamin
9:30 a.m.- 6 p.m.- 20g whey protein, apple
11:30 a.m.- chicken breast, 1/2 cup brown rice, mixed salad w/ ranch
2:30 p.m.- 20g whey protein, ½ cup almonds
4:30 p.m.- approx. 8 oz steak, small bowl of pasta w/sauce, vegetables
6 p.m.- Train
7-7:30 p.m.- 2:1:1 Recovery
9 p.m.- 20g whey protein, 1/2 cup oatmeal w/ 1 cup milk
I feel like this is going to help me with gains and everything, as well as maybe leaning out a little with some proper conditioning.
8/26/10
Deadlift
245x5
295x5
335x3
355x3
385x2
395x1
395x1
RH 95x10x3
Pullups 3x5
Straight Arm lat Pulldown- 50x6x3
I was feeling really shitty today, I think because only getting 6 hours of sleep a night was catching up to me. my back was also bothering me from squatting, so maybe that had to deal with it. Today i decided that next week was gonna be a deload week, during which ill try to fix my training schedule so i don't overload too fast.
8/28/20
Event day
Axle Clean and Press
Bar x10
95x5
115x5
135x5
155x5x3
Viper Log
140x5 140x5 90x10
350# Tire Flipx10
My back was really sore from yesterday, so i decided to take it easy and just do some light pressing so i dont seriously hurt myself before i deload. I'm also going to try to start going to bed some time around 9 or 10 so i can get an appropriate amount of sleep. I know i also trained on friday, thats because the WNSF american cup was on saturday, so i had to help volunteer. it was a really good show, i even witnessed scott weech log press 400 pounds.
Ill post later this week, even though there wont be anything too exciting because i'm deloading.
Squat
135x5
185x5
225x3
245x2
255x2
275x2
285 failed attempt
Weighted Box Step-ups- 135x10x3
GHR-3x10
Calf raise- 135x10x3
I had a little bit of a headache going into this session, but as i got started it subsided. I was testing my 1RM today, and I got 275, a new PR for me, and it felt pretty easy so i decided to go for it twice. I probably should have saved myself for 285 but oh well.
8/24/10
Z Press
Bar x10
95x5
135x3
135x2
135x2
Bench- 155x5x3
Tate Press- 40x6x3
Today was my first day of school, as well as my first time Z pressing, and it was pretty challenging, it was a good workout though. And i don't know what it is with my bench, but 155x5 just seemed really hard for me...Maybe it was my lack of sleep or the fact that i was training at a different time than normal, but my bench just hasn't been good at all. Thank god i don't use it during strongman competitions. I also started a new diet, which looks something like this:
6 a.m.- Wake up
6:30 a.m.- 4 eggs (w/ milk; scrambled), 3/4 cup fruit and nut granola, banana, multivitamin
9:30 a.m.- 6 p.m.- 20g whey protein, apple
11:30 a.m.- chicken breast, 1/2 cup brown rice, mixed salad w/ ranch
2:30 p.m.- 20g whey protein, ½ cup almonds
4:30 p.m.- approx. 8 oz steak, small bowl of pasta w/sauce, vegetables
6 p.m.- Train
7-7:30 p.m.- 2:1:1 Recovery
9 p.m.- 20g whey protein, 1/2 cup oatmeal w/ 1 cup milk
I feel like this is going to help me with gains and everything, as well as maybe leaning out a little with some proper conditioning.
8/26/10
Deadlift
245x5
295x5
335x3
355x3
385x2
395x1
395x1
RH 95x10x3
Pullups 3x5
Straight Arm lat Pulldown- 50x6x3
I was feeling really shitty today, I think because only getting 6 hours of sleep a night was catching up to me. my back was also bothering me from squatting, so maybe that had to deal with it. Today i decided that next week was gonna be a deload week, during which ill try to fix my training schedule so i don't overload too fast.
8/28/20
Event day
Axle Clean and Press
Bar x10
95x5
115x5
135x5
155x5x3
Viper Log
140x5 140x5 90x10
350# Tire Flipx10
My back was really sore from yesterday, so i decided to take it easy and just do some light pressing so i dont seriously hurt myself before i deload. I'm also going to try to start going to bed some time around 9 or 10 so i can get an appropriate amount of sleep. I know i also trained on friday, thats because the WNSF american cup was on saturday, so i had to help volunteer. it was a really good show, i even witnessed scott weech log press 400 pounds.
Ill post later this week, even though there wont be anything too exciting because i'm deloading.
8/23/10
8/21/10
8/21/10
Event day-
Yoke
400x80ftx2
400x160ftx2
Log Clean and Press
90x5 120x4 140x3 170x2 190x2 210x0 210x0 210x1
Tire Flip
750x4
Stones
Medley to 48"- 200, 230, 245x2
230x2 to 56"
Today was a really shitty day for me, i didn't get to do everything i wanted, and my diet had been a little fucked up due to my work schedule so i'm guessing that had to do with it. But other than that, i learned never to start off an event day with anything other than a pressing event. Otherwise, i got a 10 lb. PR on the log press after two failed attempts. Soon i'm gonna be able to log and axle press more than i can bench...is that a bad thing? and i flipped the 750 tire for the first time today, doing it 4 times too, that was pretty tough.
Anyways, school starts on tuesday so i'm starting to work on a completely new diet since my other one wasnt working out too well. In accordance to that, i'm also going to try to incorporate some interval conditioning on my off days, as well as every upper day. and on sundays i might do some steady state cardio too.
Thats all for now, i'll post after my squat day on monday.
Event day-
Yoke
400x80ftx2
400x160ftx2
Log Clean and Press
90x5 120x4 140x3 170x2 190x2 210x0 210x0 210x1
Tire Flip
750x4
Stones
Medley to 48"- 200, 230, 245x2
230x2 to 56"
Today was a really shitty day for me, i didn't get to do everything i wanted, and my diet had been a little fucked up due to my work schedule so i'm guessing that had to do with it. But other than that, i learned never to start off an event day with anything other than a pressing event. Otherwise, i got a 10 lb. PR on the log press after two failed attempts. Soon i'm gonna be able to log and axle press more than i can bench...is that a bad thing? and i flipped the 750 tire for the first time today, doing it 4 times too, that was pretty tough.
Anyways, school starts on tuesday so i'm starting to work on a completely new diet since my other one wasnt working out too well. In accordance to that, i'm also going to try to incorporate some interval conditioning on my off days, as well as every upper day. and on sundays i might do some steady state cardio too.
Thats all for now, i'll post after my squat day on monday.
8/22/10
8/19/10
8/19/10
DL assistance day-
Sumos
135x10
185x3
225x3
275x3
315x2
315x2
315x2
Reverse Hyper- 90x15 90x15 90x15
Good mornings- 115x8 115x8 115x8
Core- Super set x3- Knee raises x10
DB side bend x10 each side
Today was a decent day for me, it was my first time doing sumo DL's and good mornings. I still prefer conventional to sumo, but for my next DL assistance day i'm gonna try straight-legged deadlifts to help with my stone loading.
DL assistance day-
Sumos
135x10
185x3
225x3
275x3
315x2
315x2
315x2
Reverse Hyper- 90x15 90x15 90x15
Good mornings- 115x8 115x8 115x8
Core- Super set x3- Knee raises x10
DB side bend x10 each side
Today was a decent day for me, it was my first time doing sumo DL's and good mornings. I still prefer conventional to sumo, but for my next DL assistance day i'm gonna try straight-legged deadlifts to help with my stone loading.
8/19/10
8/17/10
8/17/10
Upper Day
Power Cleans-
135x5
165x5
185x5
205x2
205x2
205x2
Face pulls
25x8 35x8 35x8
Hammer Curls
40x8 40x8 40x8
Rotator Cuff work
Grip work
Today was my first day on my new workout schedule. My new plan consists of 3 weight training days, as well as one strongman day. The training days are as follows: Monday- Squat, Tuesday- Upper, Thursday- Deadlift. The Strongman day is on saturday. I'll be alternating each week between max effort and assistance days on the deadlift, as well as switching between pulling and pressing days on tuesday. on my strongman day, since i dont currently have a contest to train for, ill be alternating 6 events (stones, log press, axle press, farmers, tire flips, and yoke) between max/heavy days and speed days. It may sound kinda complicated, but it should work well once i plan it all out.
Upper Day
Power Cleans-
135x5
165x5
185x5
205x2
205x2
205x2
Face pulls
25x8 35x8 35x8
Hammer Curls
40x8 40x8 40x8
Rotator Cuff work
Grip work
Today was my first day on my new workout schedule. My new plan consists of 3 weight training days, as well as one strongman day. The training days are as follows: Monday- Squat, Tuesday- Upper, Thursday- Deadlift. The Strongman day is on saturday. I'll be alternating each week between max effort and assistance days on the deadlift, as well as switching between pulling and pressing days on tuesday. on my strongman day, since i dont currently have a contest to train for, ill be alternating 6 events (stones, log press, axle press, farmers, tire flips, and yoke) between max/heavy days and speed days. It may sound kinda complicated, but it should work well once i plan it all out.
8/16/10
8/16/10
8/16/10
Squat-
Bar x10
135x5
225x5
225x5
225+Green Monster Band x2
225+GMB x2
225+GMB x2
225x4- these last two sets were to be done going past parallel at the bottom
225x4
Box Jumps to 24"
x20 x20 x20
GHR
x8 x8 x8
Heres a link to my first set with the bands on, my motion got smoother through my sets as it was my first time squatting with bands.
http://www.facebook.com/video/video.php?v=1402767432460&subj=782428331
But otherwise i didn't get any cardio in today, i got up early to go get my parking pass and schedule for school. I've decided that i'm gonna let my weight go where it wants for now, which is probably up, but once i hit 230 i'm definitely going to diet down to 215 and try to stay there then cut to 200 for teen nationals next year.
Squat-
Bar x10
135x5
225x5
225x5
225+Green Monster Band x2
225+GMB x2
225+GMB x2
225x4- these last two sets were to be done going past parallel at the bottom
225x4
Box Jumps to 24"
x20 x20 x20
GHR
x8 x8 x8
Heres a link to my first set with the bands on, my motion got smoother through my sets as it was my first time squatting with bands.
http://www.facebook.com/video/video.php?v=1402767432460&subj=782428331
But otherwise i didn't get any cardio in today, i got up early to go get my parking pass and schedule for school. I've decided that i'm gonna let my weight go where it wants for now, which is probably up, but once i hit 230 i'm definitely going to diet down to 215 and try to stay there then cut to 200 for teen nationals next year.
8/14/10
8/13/10-8/14/10
8/13/10
Bike-3.75 miles
Bench-
45x10
95x5
135x5
185x3
195x2
200x2
205x1
DB tricep extension- 30x10 30x8 40x6
DB Chest Flies- 30x8 30x6 40x6
Today was a pretty shitty day, my triceps were still kinda sore from tuesday, so hopefully my numbers will be better next week. But otherwise my chest feels like its torn to shreds, but i like it. my weight is also up to 217, kinda the opposite of where i wanted to go, but thats alright as long as i dont get fatter than i already am.
8/14/10
Bike- 5.1 miles
I woke up at ten today rather than my normal eight on account of wanting my chest to heal up a little faster. but otherwise it seems like a good day so far, breakfast was good and the bike ride wasnt too bad.
Bike-3.75 miles
Bench-
45x10
95x5
135x5
185x3
195x2
200x2
205x1
DB tricep extension- 30x10 30x8 40x6
DB Chest Flies- 30x8 30x6 40x6
Today was a pretty shitty day, my triceps were still kinda sore from tuesday, so hopefully my numbers will be better next week. But otherwise my chest feels like its torn to shreds, but i like it. my weight is also up to 217, kinda the opposite of where i wanted to go, but thats alright as long as i dont get fatter than i already am.
8/14/10
Bike- 5.1 miles
I woke up at ten today rather than my normal eight on account of wanting my chest to heal up a little faster. but otherwise it seems like a good day so far, breakfast was good and the bike ride wasnt too bad.
8/13/10
8/12/10
Deadlift Day
Warm up-
195x8
245x5
295x5
315x3
Work Sets-
385x2
395x2
405x2- A 10 lb. PR for me, and pulled it for a double!
Pullups- Body weight x3, BW+Reverse Band x8, x5
Straight Arm Lat pulldown- 40x8 40x6 50x6
It was a pretty good day overall, with a big PR for me. After i set it down the second time it felt so good i was considering going for a triple.
Heres a link to the video-http://www.youtube.com/watch?v=qZgz6Tm07
Warm up-
195x8
245x5
295x5
315x3
Work Sets-
385x2
395x2
405x2- A 10 lb. PR for me, and pulled it for a double!
Pullups- Body weight x3, BW+Reverse Band x8, x5
Straight Arm Lat pulldown- 40x8 40x6 50x6
It was a pretty good day overall, with a big PR for me. After i set it down the second time it felt so good i was considering going for a triple.
Heres a link to the video-http://www.youtube.com/watch?v=qZgz6Tm07
8/11/10
8/11/10
So today is an off day, and i honestly have nothing to do. Ty gave me this marketing/advertising project dealing with the new CrossFit stuff we're going to be making, but its very tedious so i'll just wait until later to do it.
But as of right now, i've been looking at upcoming strongman contests to compete in, especially anything about NAS teen nationals in 2011.
Along with that research, i've stumbled upon Carlos Reyes, this years winner, and his training log prior to his win. With this, i'm going to try to write a new training plan since i won't be able to train with Ty after school starts, since he lifts at 2 and i don't get out til 2:20. But it seems like the general consensus with strongman training is to do all of your events on one day. Carlos does it, and so does Don Pope. If it's good enough for the lightweight teen national champ and a world's strongest man placer, then it's definitely good enough for me. I'm not exactly sure what days i'm going to be doing my events, or what events i should even do because i don't know what contest im doing next. Aside from my event days, carlos focuses on oly lifting, compared to don pope with powerlifting. both have their benefits, with oly you get explosiveness, but with powerlifting you get flat out strong. I'm gonna have to test each out for a little while, but i really like the idea of being able to do a heavy max effort powerlift, then not have to worry about doing stones or some other daunting task after that.
As for my diet, i'm going to be following a parillo-style diet that i read about in "Purposeful Primitive" by Marty Gallagher, which is a really great book. It's the whole high metabolism, 7 meals a day sort of thing. I'm looking to keep all my muscle, as well as get stronger too, all while dieting slowly down to 200 lbs. and 10% body fat. I'm going to be eating 7 meals daily, 3 main meals, with 3 meals of supplements plus a little extra. It'll look a little something like this:
8 a.m.- Wake up, eat approx. 20g of Protein, Multivitamin, 2 fish oil capsules
8:30 a.m.- Cardio (either running or bike riding, mileage will increase)
9 a.m.- 4 eggs (w/ milk; scrambled), 2 slices wheat toast with jelly, 3/4 cup fruit and nut granola, banana
12 p.m.- 40g whey protein shake (milk, frozen strawberries, and oats), 1/2 cup almonds, 50mg zinc, 500 mg Vitamin C
2 p.m.- Train
3-3:30- Post workout Smartbomb shake (30g protein, 70g carbs, plus amino acids)
4 p.m.- chicken breast, 1 cup rice, mixed salad w/ ranch
6 p.m.- 20g whey protein, apple, 50 mg zinc, 500 mg vitamin C
7 p.m.- 6-8oz lean beef, small bowl of pasta, vegetables (broccoli, cauliflower, carrots, etc.)
10 p.m.- 20g whey protein, 1/2 cup oatmeal w/ 1 cup milk, 2 fish oil capsules
This is a rough draft of my diet for the next couple weeks, all the time will be move up 2 hours or so once school starts, as well as training being moved back. But overall i feel like i'm gonna get good results with this diet.
That's all for now, I'll post tomorrow after my deadlift session.
But as of right now, i've been looking at upcoming strongman contests to compete in, especially anything about NAS teen nationals in 2011.
Along with that research, i've stumbled upon Carlos Reyes, this years winner, and his training log prior to his win. With this, i'm going to try to write a new training plan since i won't be able to train with Ty after school starts, since he lifts at 2 and i don't get out til 2:20. But it seems like the general consensus with strongman training is to do all of your events on one day. Carlos does it, and so does Don Pope. If it's good enough for the lightweight teen national champ and a world's strongest man placer, then it's definitely good enough for me. I'm not exactly sure what days i'm going to be doing my events, or what events i should even do because i don't know what contest im doing next. Aside from my event days, carlos focuses on oly lifting, compared to don pope with powerlifting. both have their benefits, with oly you get explosiveness, but with powerlifting you get flat out strong. I'm gonna have to test each out for a little while, but i really like the idea of being able to do a heavy max effort powerlift, then not have to worry about doing stones or some other daunting task after that.
As for my diet, i'm going to be following a parillo-style diet that i read about in "Purposeful Primitive" by Marty Gallagher, which is a really great book. It's the whole high metabolism, 7 meals a day sort of thing. I'm looking to keep all my muscle, as well as get stronger too, all while dieting slowly down to 200 lbs. and 10% body fat. I'm going to be eating 7 meals daily, 3 main meals, with 3 meals of supplements plus a little extra. It'll look a little something like this:
8 a.m.- Wake up, eat approx. 20g of Protein, Multivitamin, 2 fish oil capsules
8:30 a.m.- Cardio (either running or bike riding, mileage will increase)
9 a.m.- 4 eggs (w/ milk; scrambled), 2 slices wheat toast with jelly, 3/4 cup fruit and nut granola, banana
12 p.m.- 40g whey protein shake (milk, frozen strawberries, and oats), 1/2 cup almonds, 50mg zinc, 500 mg Vitamin C
2 p.m.- Train
3-3:30- Post workout Smartbomb shake (30g protein, 70g carbs, plus amino acids)
4 p.m.- chicken breast, 1 cup rice, mixed salad w/ ranch
6 p.m.- 20g whey protein, apple, 50 mg zinc, 500 mg vitamin C
7 p.m.- 6-8oz lean beef, small bowl of pasta, vegetables (broccoli, cauliflower, carrots, etc.)
10 p.m.- 20g whey protein, 1/2 cup oatmeal w/ 1 cup milk, 2 fish oil capsules
This is a rough draft of my diet for the next couple weeks, all the time will be move up 2 hours or so once school starts, as well as training being moved back. But overall i feel like i'm gonna get good results with this diet.
That's all for now, I'll post tomorrow after my deadlift session.
8/10/10
8/10/10
So its been quite a while since i posted, and i have a lot of things to cover so this will be quite a long post.
I've decided to start lifting with ty since i don't have an upcoming strongman contest, and i'm just looking to get stronger with out beating myself up, plus a little variety is cool too. so that means there is going to be minimal GED sean stories for a while.
But i did end up competing in the Jack Katz Memorial, taking second place. Myself and the first place competitor were very close in all the events. He was a wrestler from aurora, having trained in strongman for two years to help with his strength for wrestling. It was our first contest for both of us, and it was a pretty fun time.
First event- Press medley with 135 axle, 155 log, and 70 lb DB for reps.
All of that event went pretty smoothly, i straight pressed the log and axle with ease, and the dumbbell was no problem either. the only factor that seemed to plague me was my speed and conditioning. With the last reps i started to get a tad fatigued. The only reason i lost this event and the other ones was due to the fact that the other kid was faster than me, he decided to snatch the dumbbell instead of clean and press it. I ended up with 17 reps, and he got 19.
Second event- 300 lb. tire flip
No video for this one, the camera got messed up. But this event was fairly easy, except the tire was about half the thickness that i was used to, so it was a little harder since i didn't prepare for that. I was also afraid that my chuck's weren't gonna get enough grip in the grass, but it was fine. He just beat me with speed again, as he beat me by 6 seconds.
Third event- 150 lb. farmer carry
Once again, this event was very easy, i had no trouble with the weight at all. The other kid beat me by .6 seconds with our times being 18.04 and 18.65. He got me with speed, once again.
Fourth event- 315 deadlift for reps
This event really surprised me, because during training i only pulled 275 for 15 reps. I got 15 reps with 315. The other kid only got 17, beating me with speed.
Last event- 170 lb. stone for reps
This event was once again pretty easy, and i'm tired of repeating that i got beat with speed, but i did. he got 15 reps, i got 12.
Overall this meet was too light for me, hopefully i'll sign up for one that will be more of a challenge. I also got my picture taken with 3x worlds strongest man, Bill Kazmaier, and i think its gonna be framed, signed, and sent to me in the mail.
Speaking of meeting world's strongest man competitors, i also got to meet don pope yesterday, i guess him and ty are buddies. i think he's gonna be around more often, so hopefully his strongman abilities will rub off on me.
I'm also starting a new diet, just trying to eat a little healthier, as well as perform some cardio in order to get down to 200 lbs. and about 10% body fat.
I'm going to be posting all of my workouts and stuff on here too, so look forward to that.
That's all for now, I'll post after my deadlift session on tuesday
I've decided to start lifting with ty since i don't have an upcoming strongman contest, and i'm just looking to get stronger with out beating myself up, plus a little variety is cool too. so that means there is going to be minimal GED sean stories for a while.
But i did end up competing in the Jack Katz Memorial, taking second place. Myself and the first place competitor were very close in all the events. He was a wrestler from aurora, having trained in strongman for two years to help with his strength for wrestling. It was our first contest for both of us, and it was a pretty fun time.
First event- Press medley with 135 axle, 155 log, and 70 lb DB for reps.
All of that event went pretty smoothly, i straight pressed the log and axle with ease, and the dumbbell was no problem either. the only factor that seemed to plague me was my speed and conditioning. With the last reps i started to get a tad fatigued. The only reason i lost this event and the other ones was due to the fact that the other kid was faster than me, he decided to snatch the dumbbell instead of clean and press it. I ended up with 17 reps, and he got 19.
Second event- 300 lb. tire flip
No video for this one, the camera got messed up. But this event was fairly easy, except the tire was about half the thickness that i was used to, so it was a little harder since i didn't prepare for that. I was also afraid that my chuck's weren't gonna get enough grip in the grass, but it was fine. He just beat me with speed again, as he beat me by 6 seconds.
Third event- 150 lb. farmer carry
Once again, this event was very easy, i had no trouble with the weight at all. The other kid beat me by .6 seconds with our times being 18.04 and 18.65. He got me with speed, once again.
Fourth event- 315 deadlift for reps
This event really surprised me, because during training i only pulled 275 for 15 reps. I got 15 reps with 315. The other kid only got 17, beating me with speed.
Last event- 170 lb. stone for reps
This event was once again pretty easy, and i'm tired of repeating that i got beat with speed, but i did. he got 15 reps, i got 12.
Overall this meet was too light for me, hopefully i'll sign up for one that will be more of a challenge. I also got my picture taken with 3x worlds strongest man, Bill Kazmaier, and i think its gonna be framed, signed, and sent to me in the mail.
Speaking of meeting world's strongest man competitors, i also got to meet don pope yesterday, i guess him and ty are buddies. i think he's gonna be around more often, so hopefully his strongman abilities will rub off on me.
I'm also starting a new diet, just trying to eat a little healthier, as well as perform some cardio in order to get down to 200 lbs. and about 10% body fat.
I'm going to be posting all of my workouts and stuff on here too, so look forward to that.
That's all for now, I'll post after my deadlift session on tuesday
7/20/10
7/19/10
black·out- [blak-out] noun
1. the extinguishing or concealment of all visible lights in a city, military post, etc., usually as a precaution against air raids.
2. a period during a massive power failure when the lack of electricity for illumination results in utter darkness except from emergency sources, as candles.
3. to lose consciousness temporarily.
The third definition of this wonderful word was what stocky Sean experienced today, not once, but twice. We were doing our max effort log presses, and it was really a sight to see. The first time, he began the press and almost locked it out, but then it slowly dropped, eventually landing on his head, and he almost locked it out again, right before he threw it forward. I was watching it crash into the bench in front, just as something caught my eye in the background, and it was him stumbling backwards into the bar in the rack, falling to the floor. It was pretty funny, he looked pretty messed up, and said he couldn't remember what happened.
I don't remember the second one that well, but im pretty sure he was about to lock out his press, but once again threw it forward, even more violently than before, with some of the weights flying off the left side. But instead of falling down, i think he caught him self and tried to walk it off, a little wobbly-legged at that. He looked about as coordinated as my 6 month old niece after she wakes up from a nap. It was a shame we didn't get all that on video though.
As for me, i haven't posted in a while. I went on a trip to colorado on the 13th, and stayed there for the weekend. it was really fun, i got to hang out with my cousins that i get to see about once every third year, despite me being closer with them than with my cousins that live in ohio. I did some rockclimbing, got a free qdoba burrito, a one of a kind big city burrito (a local franchise in ft. collins), traveled up to about 2 1/2 miles from sea level, and spent about 60 hours in a car. Fort Collins is a really nice city, i could definitely see myself moving out there after college, or hell, maybe i'll go to Colorado State, which is right in the center of the city. I would say i'd open my own branch of the Gorilla pit out when i'm older, but i rarely saw someone that was my size, but who knows, maybe there are a bunch of people waiting to break the shell of their normal routine, consisting of a walk on the treadmill and an organic fruit smoothie as their post-workout meal. I also noticed all of the medical marijuana dispensaries and smoke shops that were located there too, it was really striking. Maybe the old colorado i remember is being overrun by lazy, drug-obsessed hippies. Overall it was pretty awesome, but i was ready to get back to my normal life
So i finally got back to my house wednesday morning around 6 a.m. and i found i was already too awake to go back to sleep. so i spent that morning catching up on my missed shows that i DVR'ed as well as all the articles i had yet to read on elitefts. I also did some research on some teen strongman competitions because after telling all of my relatives i was beginning to train, i really felt compelled to show everyone what i got. I'm planning on signing up for the Jack Katz Memorial on August 8th. The show shouldn't be that tough for me, seeing as i can do all of the weights with ease. I'm just wondering how many other teens there are going to be, and if they will be bigger than me. the show is taking place at the mandel jewish community center, and from my jewish stereotype, i don't think there will be many kids my size, let alone bigger than me.
My training has been going pretty well since i got back, i've had my ups and downs. The thursday after i got back was my first day training, and i really felt like crap. but aside from that, i can't recall anything disastrous. But otherwise i finally log pressed 200 pounds, the tuesday before i left, and again today for reassurance that it wasn't a fluke. I also tried 210 today, but i didn't quite get it. I'll have to wait until my next ME log day.
That's all for now, i dont really know when i'll post next, but keep on checking, you'll find something eventually.
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