Power Clean
worked up to one set of 10 at 225.
Deadlift
warm up
405x3
495x1
545x1
added short bands
315+light bands x 3
315+ average bands x 3, 2 sets
Pendlay Rows
225 x 10
275 x 8
295 x 8
weighted hyper
75 x 6, 4 sets
Shrugs
225 x 20
315 x 10, 3 sets
Wednesday, May 25, 2011
Monday, May 23, 2011
Midwest Strongman Muscatine, IA May 21
Log Press for reps (250 pound log)
Tie for first.
I ended up with 10 reps. I was happy with 10, but definitely had a few more in the tank. I couldn't keep a good rhythm going because we were standing on a little downhill slope and I kept losing my balance at the top.
Tire flip (750 pound tire, 80 feet)
I'm pretty sure I got first.
This tire was short and fat and pretty easy to flip. I didn't feel like I was going that fast, but I was consistent and never slowed down.
Sand Bag Medley (100 pound sand bags, 80 feet, 4 times)
3rd
This was not my favorite even by a long ways and I'm pretty sure that the timer was a little quick on the trigger with at least one person. Either way, this was a pretty easy event and I got enough points to stay in the lead.
Truck Pull
2nd
Talk about a joke. Not one person moved this truck an inch. I'm not good at truck pulling by a long shot, but there were people there that had done this kind of stuff and couldn't get the thing moving. It was a full size semi and trailer and a good majority of the truck was parked on a downhill grade so that didn't help anything. They basically just made a judgement call on who moved the truck the most, or rocked it I should say, and gave me second.
Stone Series (255, 270, 315, 320, 340)
2nd
Once again I get to stones and get excited and try to go too fast and miss my first pick. I actually missed the first pick twice because I had my hands too far forward. Then on the third stone for some reason I got stuck at the top and took a second to get it on the barrel. I finished in just over 25 seconds. Not a bad time, but I was and still am disappointed with the time. I should have been able to finish in under 20 seconds. I also left some room for people to possibly jump me in placing. It worked out in the end though.
I finished the day with 41 out of 45 points. That was good enough for first place in the heavyweights. They didn't bring the 1000 pound tire for the extra event, and so instead they used some sort of formula to figure out the overall winner or whatever they called it. I ended up getting that too. There was some good competition here and I'm very pleased with how it turned out.
Melissa ended up winning the women's and qualifying for nationals, so everyone was in a good mood on the way home.
Tie for first.
I ended up with 10 reps. I was happy with 10, but definitely had a few more in the tank. I couldn't keep a good rhythm going because we were standing on a little downhill slope and I kept losing my balance at the top.
Tire flip (750 pound tire, 80 feet)
I'm pretty sure I got first.
This tire was short and fat and pretty easy to flip. I didn't feel like I was going that fast, but I was consistent and never slowed down.
Sand Bag Medley (100 pound sand bags, 80 feet, 4 times)
3rd
This was not my favorite even by a long ways and I'm pretty sure that the timer was a little quick on the trigger with at least one person. Either way, this was a pretty easy event and I got enough points to stay in the lead.
Truck Pull
2nd
Talk about a joke. Not one person moved this truck an inch. I'm not good at truck pulling by a long shot, but there were people there that had done this kind of stuff and couldn't get the thing moving. It was a full size semi and trailer and a good majority of the truck was parked on a downhill grade so that didn't help anything. They basically just made a judgement call on who moved the truck the most, or rocked it I should say, and gave me second.
Stone Series (255, 270, 315, 320, 340)
2nd
Once again I get to stones and get excited and try to go too fast and miss my first pick. I actually missed the first pick twice because I had my hands too far forward. Then on the third stone for some reason I got stuck at the top and took a second to get it on the barrel. I finished in just over 25 seconds. Not a bad time, but I was and still am disappointed with the time. I should have been able to finish in under 20 seconds. I also left some room for people to possibly jump me in placing. It worked out in the end though.
I finished the day with 41 out of 45 points. That was good enough for first place in the heavyweights. They didn't bring the 1000 pound tire for the extra event, and so instead they used some sort of formula to figure out the overall winner or whatever they called it. I ended up getting that too. There was some good competition here and I'm very pleased with how it turned out.
Melissa ended up winning the women's and qualifying for nationals, so everyone was in a good mood on the way home.
Sunday, May 15, 2011
Strongman 5/15
I really just wanted to run through the events for the competition on Sunday but couldn't do tire flip or truck pull.
Log
250x10, these have been easier, but I could have got a couple more reps if I needed them
Sand bag medley
150 lb bag 80 ft, repeat 3 more times
Car Deadlift
worked up to 750x7
850x1
I'm going to have to train these anyway, and I love how much they work my hamstring and glutes.
Stones
210-330 series, 5 stones
2 runs
21.xx seconds and 20.5 seconds
This should be even quicker at the comp since it's only to oil drums
Arm over arm sled drag
whatever length the rope is, maybe 40-45 feet, 400 lbs, 2 runs
It dried out a little and I did some really light tire flips.
Squats 5/13
Went to Jesse's.
Power Clean
I just worked up to an easy set of 10 at 215
Squat
worked up to a single at 530, my raw PR was either 525 or 535, so close at least.
320x15
320x10
couple light runs with the yoke
some other stuff I don't remember
Sled drags with like 500 lbs.
Wednesday, May 11, 2011
Deads and Garage Door 5/10/11
Power Cleans
did a couple light sets and then one set at 215 for 10.
Deads
Jesse wanted to do some reverse bands, so I figured I'd switch things up a little and do them too.
worked up to 650x1 with whatever the green bands are.
500x6
Pendlay Rows
275x5x2
275x8
This was a short and sweet workout since we were planning on putting in Jesse's new garage door after. The door project went surprisingly smooth considering it was Jesse, Corey and me doing it and none of us really knows a whole lot about building stuff. Also, in hindsight we should have maybe read the directions for the door before hand instead of just looking at the pictures as we went and thinking we knew exactly what we were doing and arguing until we got it figured out.
did a couple light sets and then one set at 215 for 10.
Deads
Jesse wanted to do some reverse bands, so I figured I'd switch things up a little and do them too.
worked up to 650x1 with whatever the green bands are.
500x6
Pendlay Rows
275x5x2
275x8
This was a short and sweet workout since we were planning on putting in Jesse's new garage door after. The door project went surprisingly smooth considering it was Jesse, Corey and me doing it and none of us really knows a whole lot about building stuff. Also, in hindsight we should have maybe read the directions for the door before hand instead of just looking at the pictures as we went and thinking we knew exactly what we were doing and arguing until we got it figured out.
Friday, May 6, 2011
Shitty Week
Deads
Worked up to 485x5 after some cleans and called it a day.
Overhead
Did a set of 10 with 250 on the log and did some other random shit that didn't really amount to much at all
Squat
Haven't done it yet, but I'm sure it won't be worth posting.
My allergies have completely killed my energy levels so this week has sucked.
Worked up to 485x5 after some cleans and called it a day.
Overhead
Did a set of 10 with 250 on the log and did some other random shit that didn't really amount to much at all
Squat
Haven't done it yet, but I'm sure it won't be worth posting.
My allergies have completely killed my energy levels so this week has sucked.
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