I basically had an hour to squat so I went through this quick.
Squat
warm up
345x3
385x3
435x4 belt and elite knee sleeves
315x5 3 sets
Maybe one other assistance move, I don't remember. I did some pull aparts and some shoulder traction and a few chins in the middle of sets too.
Monday, March 7, 2011
Wednesday, March 2, 2011
Deadlift 3/1
Power Cleans
3 sets of 225x3
Deadlift
warmup
405x3
455x3
515x4 (was hoping for more, but I'm happy with this since I've been pulling like shit at home lately)
405x3
405x5 4 sets
405x7
RDL
225x5 3 sets
Hyper
3x15 BW
I did some pullups and some light band pull aparts and stuff in between sets.
I'm starting to realize that my grip is not where it needs to be so I have decided that I am going to use straps as little as possible. I tried to minimize them before, but still used them too much. The only set that I strapped up for was my set at 515 on deads, and that was just because I want to get reps out of this set more than grip work. I did all my accessory work and warmup with no straps and am going to keep it that way so I can hopefully bring my grip up quick.
3 sets of 225x3
Deadlift
warmup
405x3
455x3
515x4 (was hoping for more, but I'm happy with this since I've been pulling like shit at home lately)
405x3
405x5 4 sets
405x7
RDL
225x5 3 sets
Hyper
3x15 BW
I did some pullups and some light band pull aparts and stuff in between sets.
I'm starting to realize that my grip is not where it needs to be so I have decided that I am going to use straps as little as possible. I tried to minimize them before, but still used them too much. The only set that I strapped up for was my set at 515 on deads, and that was just because I want to get reps out of this set more than grip work. I did all my accessory work and warmup with no straps and am going to keep it that way so I can hopefully bring my grip up quick.
Events 2/27
Press Medley (225 bar, 240 log, 260 axle, 280 log)
Did this twice. Got through the first three in about 35 second the first time and cleaned the 280 but didn't press it. The second run I got through the first three in under 30 seconds but was dead by the time I got to the 280 log. I doubt very many people will press the 280 log at the comp so I need to work on speed through the first 3 and then just take my time and hopefully press the 280.
Farmers (80' runs)
Did one run with 210.
Loaded 280 since it's the comp weight and did one run. Went for a second and ended up about 5 feet short and called it. This was a mental victory for me to get this done since I had trouble with it the last time I tried. I was also moving pretty slow since it was wet and I wasn't sure about my footing. Hopefully I'll be able to move faster and this event won't even be an issue.
Duck walk sled drag medley (50', 230 duck walk, 450 sled)
Did one sled drag and then did this twice.
The second one I timed at 40 seconds. I don't feel bad about that, just need to move a little quicker on the duck walk.
270 stone for reps
I ended up doing 8 reps in 60 seconds and then did two more after time was up. I'm hoping to be able to get 10 or more at the comp.
I did some med ball slams and some other stuff after and went home after a pretty solid day overall.
Did this twice. Got through the first three in about 35 second the first time and cleaned the 280 but didn't press it. The second run I got through the first three in under 30 seconds but was dead by the time I got to the 280 log. I doubt very many people will press the 280 log at the comp so I need to work on speed through the first 3 and then just take my time and hopefully press the 280.
Farmers (80' runs)
Did one run with 210.
Loaded 280 since it's the comp weight and did one run. Went for a second and ended up about 5 feet short and called it. This was a mental victory for me to get this done since I had trouble with it the last time I tried. I was also moving pretty slow since it was wet and I wasn't sure about my footing. Hopefully I'll be able to move faster and this event won't even be an issue.
Duck walk sled drag medley (50', 230 duck walk, 450 sled)
Did one sled drag and then did this twice.
The second one I timed at 40 seconds. I don't feel bad about that, just need to move a little quicker on the duck walk.
270 stone for reps
I ended up doing 8 reps in 60 seconds and then did two more after time was up. I'm hoping to be able to get 10 or more at the comp.
I did some med ball slams and some other stuff after and went home after a pretty solid day overall.
Friday, February 25, 2011
2/22 Deadlift
I did some power cleans to start out, something like 3 sets at 245.
Deads I worked up to 475 for 11, then did a single at 550 for fun.
I tried to do some farmers after and they didn't go well.
I did some ab stuff and then some hangs. My grip is shot from the strongman comp and my body still feels like shit so it wasn't a great day.
Deads I worked up to 475 for 11, then did a single at 550 for fun.
I tried to do some farmers after and they didn't go well.
I did some ab stuff and then some hangs. My grip is shot from the strongman comp and my body still feels like shit so it wasn't a great day.
2/19 KC Strongman Challenge
I won the heavyweight class.
I ended up with a 280 log press for a PR. I tied for second in this event.
I got 3rd in the keg carry medley, but I'm pretty sure I should have gotten second. Regardless, I know that I need to get conditioning in line.
I don't want to talk about the Husafelt stone.
I ended up loaded a 368 stone and just missed the 380 and got second in the stone load.
Overall, it was a very fun day and great way to start competing in strongman.
I ended up with a 280 log press for a PR. I tied for second in this event.
I got 3rd in the keg carry medley, but I'm pretty sure I should have gotten second. Regardless, I know that I need to get conditioning in line.
I don't want to talk about the Husafelt stone.
I ended up loaded a 368 stone and just missed the 380 and got second in the stone load.
Overall, it was a very fun day and great way to start competing in strongman.
Friday, February 11, 2011
Last week or so.
I deloaded the week of 1/31. I did almost all of my lifts except squat with my new axle. I wanted to work my grip a little with deads and just wanted to feel it benching.
Friday night I went to Alliance. Saturday I built a prowler and drove back to Omaha.
Sunday 2/6 Strongman at The Jungle.
Axle Clean and Press
Warmup and worked up to 230.
230 was easy so I went to 250.
250 was easy so I went to 270 which was probably the cleanest and fastest axle press I have ever done.
Went to 300 for an all time overhead PR on any lift. It was slow and ugly, but I lost my grip on the pull so I think if I would have over undered it to begin with it would have looked a lot better.
Circus DB
127 easy
went to 147 and missed and didn't push it as my shoulders aren't feeling the greatest.
Stones
Worked up to 330 to tie my last best. It was easy.
360 went up well too
The 400 stone is a whole different animal since it is a different size. I got it off the ground but couldn't lap it.
2/16 Deadlift
Felt. Like. Shit
I'm not even going to say what I did because I'm embarrassed.
2/17 Overhead at Jobes
Worked up to 250 on the log. I need to figure out the damn clean on this because the press is easy.
Did some stones. Loaded the 360 3 times and some others before.
Nothing else exciting.
Friday night I went to Alliance. Saturday I built a prowler and drove back to Omaha.
Sunday 2/6 Strongman at The Jungle.
Axle Clean and Press
Warmup and worked up to 230.
230 was easy so I went to 250.
250 was easy so I went to 270 which was probably the cleanest and fastest axle press I have ever done.
Went to 300 for an all time overhead PR on any lift. It was slow and ugly, but I lost my grip on the pull so I think if I would have over undered it to begin with it would have looked a lot better.
Circus DB
127 easy
went to 147 and missed and didn't push it as my shoulders aren't feeling the greatest.
Stones
Worked up to 330 to tie my last best. It was easy.
360 went up well too
The 400 stone is a whole different animal since it is a different size. I got it off the ground but couldn't lap it.
2/16 Deadlift
Felt. Like. Shit
I'm not even going to say what I did because I'm embarrassed.
2/17 Overhead at Jobes
Worked up to 250 on the log. I need to figure out the damn clean on this because the press is easy.
Did some stones. Loaded the 360 3 times and some others before.
Nothing else exciting.
Sunday, January 30, 2011
Week of 1/24
This was my 1 week.
Deadlift on Tuesday (felt good going in but I needed a day or so more after loading stones on Sunday)
405x5
455x3
535x1
525x2 (This was my weight but I wanted to go a lot heavier)
Barbell Rows
275x5 3 or 4 sets
some other stuff I don't remember
Bench and OHP
Bench
300x5
315x3
350x2
OHP with log
235x4
250x2 0r 3
tried 270 about 5 times, would have got it if I hadn't benched.
blast strap rows and some other things
Squat
350x5
405x3
450x4 pretty sure that's a rep PR
500x1 this was slow as hell but I wanted to do it, probably should have decided that before I did reps at 450.
Hyper, some rehab stuff and called it a week.
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