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.
10/31/10
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.
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