Monster DB
I worked up to a pretty easy single at 167, with my right arm only since I can't figure out how to hold it with my left.
I gave 187 a couple tries, but just couldn't quite get it pressed. I think with a little training 200 is definitely attainable in the near future.
That's really all that happened that's worth putting down. I was struggling with the chest congestion that I've had for a week and felt like shit.
Safety Bar Box Squat
The warm ups were to a 17" box which is right at, or maybe just a little below parallel for me. The work sets I added a plate on top of the box so I was probably just above parallel.
155
245
335
335 + 40 pounds chain x 2
335 + 80 pounds chain x 2 x 2 sets
385 + 80 pounds chain x 2
425 + 80 pounds chain x 1 I got pinned on the box on my second one.
385 +120 pounds chain x 2 I might have done this for 2 sets
245 x 20 no box
I did some light hammer curls in between sets.
Glute Bridge
120 x 5
210 x 5
300 x 5
390 x 5 x 2
I need to do these more often.
Ab Wheel x 5 - My abs were still sore from whatever I did Sunday so I switched to Paloff Presses and Planks for 3 sets a piece.
I did the 200 pounds gripper for 10 per hand with a hold for 3 sets, took my dogs for a nice little 20 or 30 minute walk, and called it a night.
Wednesday, July 25, 2012
Friday, July 13, 2012
This week
Tuesday 7/10
I did some random snatches and cleans and stuff to warm up.
18" Deadlift
I worked up to singles at 625, 715, and then 750. All went up pretty easily. 750 was a 45 pound PR on this lift. I would have gone up again, but I had other things planned.
Car Deadlift
This wasn't exactly a success. I had to use Jesse's Blazer, and so to be able to pick it the lever was basically at the back of the frame. I added a couple hundred pounds to it, did a couple reps, and was tired of screwing around with it.
Safety Bar Squat
315 x 2 x 3
405 x 2 x 2
These didn't feel too bad.
Barbell Rows
I started with 245 and went up from there. I only did 3 or 4 sets.
Kettlebell Tabata
I'm not sure what the weights were, but we had three different kettlebells. We rotated between them each round and did 9 rounds of swings.
Wednesday
I went swimming with Cassie at Troy's pool. We swam for 30-45 minutes and I just swam laps the whole time.
Thursday 7/12
Bench
I was by myself and didn't really have a plan, so I decided to do some reverse bands for sets of 3 or so. I figured out that the band tension at my chest was around 60-65 pounds and basically nothing at the top. I used light bands.
315 x 5
365 x 3 x 5 (I actually think this was 6 sets, but I lost track and so I just erred on the side of caution to make sure I did them all.)
These were all pretty easy. I think I would have bumped the weight to 385 or 405 if I had a spotter there, mostly for the lift off.
Incline
85 pound dumbbell for 10
100 pound db for 10 x 2
I did these all with a neutral grip. I think I would have increased the reps or sets if I had someone there to spot. These all went up easy.
I did some random barbell rows and curls in between some of these sets.
Dumbbell Row Conditioning
10 reps per arm
do one side, rest ten seconds, do the other side, repeat 5 rounds
I used an 85 pound dumbbell. These weren't super hard, but I think 100 would have been too much. I kept my form fairly strict.
Jump Rope Tabata style
10 rounds
I also took my dogs on a 20 minute or so walk after.
I did some random snatches and cleans and stuff to warm up.
18" Deadlift
I worked up to singles at 625, 715, and then 750. All went up pretty easily. 750 was a 45 pound PR on this lift. I would have gone up again, but I had other things planned.
Car Deadlift
This wasn't exactly a success. I had to use Jesse's Blazer, and so to be able to pick it the lever was basically at the back of the frame. I added a couple hundred pounds to it, did a couple reps, and was tired of screwing around with it.
Safety Bar Squat
315 x 2 x 3
405 x 2 x 2
These didn't feel too bad.
Barbell Rows
I started with 245 and went up from there. I only did 3 or 4 sets.
Kettlebell Tabata
I'm not sure what the weights were, but we had three different kettlebells. We rotated between them each round and did 9 rounds of swings.
Wednesday
I went swimming with Cassie at Troy's pool. We swam for 30-45 minutes and I just swam laps the whole time.
Thursday 7/12
Bench
I was by myself and didn't really have a plan, so I decided to do some reverse bands for sets of 3 or so. I figured out that the band tension at my chest was around 60-65 pounds and basically nothing at the top. I used light bands.
315 x 5
365 x 3 x 5 (I actually think this was 6 sets, but I lost track and so I just erred on the side of caution to make sure I did them all.)
These were all pretty easy. I think I would have bumped the weight to 385 or 405 if I had a spotter there, mostly for the lift off.
Incline
85 pound dumbbell for 10
100 pound db for 10 x 2
I did these all with a neutral grip. I think I would have increased the reps or sets if I had someone there to spot. These all went up easy.
I did some random barbell rows and curls in between some of these sets.
Dumbbell Row Conditioning
10 reps per arm
do one side, rest ten seconds, do the other side, repeat 5 rounds
I used an 85 pound dumbbell. These weren't super hard, but I think 100 would have been too much. I kept my form fairly strict.
Jump Rope Tabata style
10 rounds
I also took my dogs on a 20 minute or so walk after.
Monday, July 9, 2012
Last Week
Since I forgot to post all last week I will do my best to remember.
Tuesday 7/3 Squat
I did a few light snatches to warm up a little.
Safety Bar Box Squat
I used one more plate, so I was squatting to may 14 or 15 inches, so well below parallel. I think I would be at parallel with an 18" box.
I know the safety bar weighs 65 or something like that, but for simplicity I just consider it 45 pounds.
worked up to 365 x 2 x 2
405 x 2 x 3
365 x 2 x 2
The weight on these seems super low to look at, but they suck to do.
Safety Bar Good Morning
185 x 8 x 4 (this could have only been 3 sets, but I know I was planning 4)
I know I'm missing something here.
Sled Drags
400 pounds, not sure how many trips I did.
Thursday 7/5 Upper
Jesse came over so I had someone to do an upper body workout with finally.
Bench
I did double up to 375 paused. I tried to go 405 but missed it.
Incline with chains
Weight was 205-225 with 80 to 120 pounds of chain. I did a few sets of 3-5.
Barbell Rows
225 x 10
275 x 10
315 x 5
365 x 3
385 x 3
Thick handle dumbbell deadlift and hold for grip 140 or so for 5 sets.
Dumbbell Row
100 x 20
100 x 15
Jump Rope Tabata (Kind of)
I just do 50 jumps and then rest 10 seconds per round. I figured out I almost always hit 49-51 jumps per 20 seconds for a tabata anyway.
10 rounds
Friday 7/6
Lots of stretching and foam rolling.
Jump Rope
75 x 2
Tabata style for 17 rounds, for a total of 1000 jumps in about 10 minutes.
Sunday 7/8 Events
Axle Medley
225, 250, 275, 300, 325
The first 4 went up pretty easily. The last was on an axle that I always seem to have more trouble cleaning, and I missed the clean and so I missed the press. I actually don't feel too bad about this because I know I could get the press if I get the clean done well.
Farmers
My hands were not feeling too great after spending the whole day moving Troy on Saturday. I just did a not too impressive 60' run with 280.
Tire Flip
One 80 foot run with the 600.
Stones
I used the 330 stone and did 10 reps. They were pretty slow, maybe took me 2-3 minutes to finish, my body felt pretty terrible after moving all day the day before, so I was just happy to get this in.
Now I just have to decide if I want to do this contest last minute or not.
Tuesday 7/3 Squat
I did a few light snatches to warm up a little.
Safety Bar Box Squat
I used one more plate, so I was squatting to may 14 or 15 inches, so well below parallel. I think I would be at parallel with an 18" box.
I know the safety bar weighs 65 or something like that, but for simplicity I just consider it 45 pounds.
worked up to 365 x 2 x 2
405 x 2 x 3
365 x 2 x 2
The weight on these seems super low to look at, but they suck to do.
Safety Bar Good Morning
185 x 8 x 4 (this could have only been 3 sets, but I know I was planning 4)
I know I'm missing something here.
Sled Drags
400 pounds, not sure how many trips I did.
Thursday 7/5 Upper
Jesse came over so I had someone to do an upper body workout with finally.
Bench
I did double up to 375 paused. I tried to go 405 but missed it.
Incline with chains
Weight was 205-225 with 80 to 120 pounds of chain. I did a few sets of 3-5.
Barbell Rows
225 x 10
275 x 10
315 x 5
365 x 3
385 x 3
Thick handle dumbbell deadlift and hold for grip 140 or so for 5 sets.
Dumbbell Row
100 x 20
100 x 15
Jump Rope Tabata (Kind of)
I just do 50 jumps and then rest 10 seconds per round. I figured out I almost always hit 49-51 jumps per 20 seconds for a tabata anyway.
10 rounds
Friday 7/6
Lots of stretching and foam rolling.
Jump Rope
75 x 2
Tabata style for 17 rounds, for a total of 1000 jumps in about 10 minutes.
Sunday 7/8 Events
Axle Medley
225, 250, 275, 300, 325
The first 4 went up pretty easily. The last was on an axle that I always seem to have more trouble cleaning, and I missed the clean and so I missed the press. I actually don't feel too bad about this because I know I could get the press if I get the clean done well.
Farmers
My hands were not feeling too great after spending the whole day moving Troy on Saturday. I just did a not too impressive 60' run with 280.
Tire Flip
One 80 foot run with the 600.
Stones
I used the 330 stone and did 10 reps. They were pretty slow, maybe took me 2-3 minutes to finish, my body felt pretty terrible after moving all day the day before, so I was just happy to get this in.
Now I just have to decide if I want to do this contest last minute or not.
Thursday, June 28, 2012
Events and Squats
6/24 Events Day (USAWA Day)
I had the intention of doing at least a little log pressing and stones, but after taking 2 or 2.5 hours to get through the USAWA events in the heat there wasn't a whole lot of energy or desire to do either.
Clean and Press - 2 Dumbbells
I worked up to 117 per hand, which if I am looking right should be an all time record in the USAWA. That's assuming no one will do more for this postal.
Hang Snatch
My last attempt was 205, which I got. This should be an all time record as well.
Cheat Curl - 2 Dumbbells
I got 107 per hand. I tried 117 per hand, but didn't quite get it. This should be an all time record as well.
My total for the 3 lifts was 653.
I tried a little log pressing and stones, but it just wasn't in the cards for the day. Also, it was really hot and so conditioning wasn't gonna happen either.
6/26 Squats
Yoke bar squats to a low box
315 x 2 x 2
365 x 2 x 3
405 x 2 x 2ish
225 x 20 (no belt)
The last rep with 405 I kind of got stuck in the bottom. I just sat there for a minute and then used the safety bars to push myself up. So, I didn't really get it, but it's not like I dumped it either.
These really suck. 405 is not a lot of weight, but with this bar it feels 100 pounds heavier. It's obviously a good thing for me to work with since it targets a lot of what I consider to be weaknesses (glutes, hamstrings, upper back, core).
The 20 rep set had my abs almost cramping.
Yoke bar good mornings
135 x 8
185 x 8 x 3
Light weight, but these suck lots too.
Ab Wheel Rollouts
3 sets of 8
The tempo of this workout could have been a little faster, but that's become standard for me.
I think I am going to stick with the yoke bar squats for awhile and maybe vary the box height. I am not a big fan of box squatting, but I am doing these more for my deadlift than my squat and so starting from the bottom is beneficial. As I'm typing this, my hamstrings, glutes, and abs are so sore I can barely walk so something worked the way it was supposed to.
I had the intention of doing at least a little log pressing and stones, but after taking 2 or 2.5 hours to get through the USAWA events in the heat there wasn't a whole lot of energy or desire to do either.
Clean and Press - 2 Dumbbells
I worked up to 117 per hand, which if I am looking right should be an all time record in the USAWA. That's assuming no one will do more for this postal.
Hang Snatch
My last attempt was 205, which I got. This should be an all time record as well.
Cheat Curl - 2 Dumbbells
I got 107 per hand. I tried 117 per hand, but didn't quite get it. This should be an all time record as well.
My total for the 3 lifts was 653.
I tried a little log pressing and stones, but it just wasn't in the cards for the day. Also, it was really hot and so conditioning wasn't gonna happen either.
6/26 Squats
Yoke bar squats to a low box
315 x 2 x 2
365 x 2 x 3
405 x 2 x 2ish
225 x 20 (no belt)
The last rep with 405 I kind of got stuck in the bottom. I just sat there for a minute and then used the safety bars to push myself up. So, I didn't really get it, but it's not like I dumped it either.
These really suck. 405 is not a lot of weight, but with this bar it feels 100 pounds heavier. It's obviously a good thing for me to work with since it targets a lot of what I consider to be weaknesses (glutes, hamstrings, upper back, core).
The 20 rep set had my abs almost cramping.
Yoke bar good mornings
135 x 8
185 x 8 x 3
Light weight, but these suck lots too.
Ab Wheel Rollouts
3 sets of 8
The tempo of this workout could have been a little faster, but that's become standard for me.
I think I am going to stick with the yoke bar squats for awhile and maybe vary the box height. I am not a big fan of box squatting, but I am doing these more for my deadlift than my squat and so starting from the bottom is beneficial. As I'm typing this, my hamstrings, glutes, and abs are so sore I can barely walk so something worked the way it was supposed to.
Friday, June 22, 2012
6-21 Upper
I started off with a little foam rolling a T Spine mobility.
Incline
135 x 5
225 x 5
225 + 40 pounds chain x 2
225 + 80 pounds chain x 2
245 + 80 pounds chain x 2
225 + 80 pounds chain x 2
225 + 80 pounds chain x 2
I would guess that at the bottom of this only half the chain weight ended up on the floor, maybe a little more. I just wanted to do some lighter pressing but wanted to get a little more out of the top.
Barbell Rows
225 x 5 x 5
I stopped and reset each of these and really tried to focus on pulling with my lats.
Front Raises
20 pounds per hand x 10
These were supersetted with the rows.
Blast strap pushups
5 sets of 10
Jump Rope
These were supersetted with the pushups
150 x 2 sets
100 x 2 sets
I spent less than an hour from start to finish, so this was a pretty quick workout for me. Obviously not a lot of weight was used on anything.
Incline
135 x 5
225 x 5
225 + 40 pounds chain x 2
225 + 80 pounds chain x 2
245 + 80 pounds chain x 2
225 + 80 pounds chain x 2
225 + 80 pounds chain x 2
I would guess that at the bottom of this only half the chain weight ended up on the floor, maybe a little more. I just wanted to do some lighter pressing but wanted to get a little more out of the top.
Barbell Rows
225 x 5 x 5
I stopped and reset each of these and really tried to focus on pulling with my lats.
Front Raises
20 pounds per hand x 10
These were supersetted with the rows.
Blast strap pushups
5 sets of 10
Jump Rope
These were supersetted with the pushups
150 x 2 sets
100 x 2 sets
I spent less than an hour from start to finish, so this was a pretty quick workout for me. Obviously not a lot of weight was used on anything.
Monday, June 18, 2012
2012 Missouri's Strongest Man: The Gus Lohman Memorial
I went into this competition expecting a pretty close battle between the top 3 or 4, and it ended up being a battle between myself and Spencer Remick for the top 2 spots overall.
Log
260 for reps
I ended up with 9 and tied for second overall. First was 13 reps, which I think on a more level surface I could have hit. I could not keep my balance and could not get in a rhythm because we were pressing on a slight decline.
Farmers Walk
280 per hand for about 80 feet
I finished in 10.xx seconds and got second overall by like half a second. So this one just came down to who was on the stop watch basically.
Tire Flip
700 pound tire for 80 feet
31.xx seconds I believe and first place overall by about a second. I stumbled on the last flip because my feet were in a dip in the ground and my foot slipped in my shoe. It still worked out though.
Car Deadlift
I needed 24 reps for first and ended up with 20. I got 21 just after time ran out. I feel like I was at a slight disadvantage on this event going last. The car deadlift frame was set on grass, and so as each person went it sunk down a little deeper. By the time I went I had to pull it out of the holes and so I couldn't get the bounce that a lot of people were getting off the ground. That's still not an excuse though because I took a couple breathers that cost me time and reps. Overall deadlift strength needs to come up, and my conditioning could use work.
Duck walk / Sled drag medley
340 duck walk loaded into a tire and dragged back, 80 feet each way.
Spenser destroyed this event and finished in a little over 30 seconds, so even if I had won the car deadlift he would have won overall. I finished in a little over a minute I think. The drag was brutal.
I finished first place in the superheavy class, and second place overall in the heavyweight division. I think third place overall was quite a ways back, and second place in the superheavies was quite a ways back from me too.
This was an extremely efficient meet, and even with 40 competitors and all those events to keep having to reset we finished in just over 4 hours. It is always a good time to get to see all my strongman friends at these competitions and to watch most of them compete. There was a lot of impressive lifting all day long. It was also a really interesting venue since it was incorporated into Belton Community Days which is basically a carnival, so there was a pretty sizable crowd all day long.
Log
260 for reps
I ended up with 9 and tied for second overall. First was 13 reps, which I think on a more level surface I could have hit. I could not keep my balance and could not get in a rhythm because we were pressing on a slight decline.
Farmers Walk
280 per hand for about 80 feet
I finished in 10.xx seconds and got second overall by like half a second. So this one just came down to who was on the stop watch basically.
Tire Flip
700 pound tire for 80 feet
31.xx seconds I believe and first place overall by about a second. I stumbled on the last flip because my feet were in a dip in the ground and my foot slipped in my shoe. It still worked out though.
Car Deadlift
I needed 24 reps for first and ended up with 20. I got 21 just after time ran out. I feel like I was at a slight disadvantage on this event going last. The car deadlift frame was set on grass, and so as each person went it sunk down a little deeper. By the time I went I had to pull it out of the holes and so I couldn't get the bounce that a lot of people were getting off the ground. That's still not an excuse though because I took a couple breathers that cost me time and reps. Overall deadlift strength needs to come up, and my conditioning could use work.
Duck walk / Sled drag medley
340 duck walk loaded into a tire and dragged back, 80 feet each way.
Spenser destroyed this event and finished in a little over 30 seconds, so even if I had won the car deadlift he would have won overall. I finished in a little over a minute I think. The drag was brutal.
I finished first place in the superheavy class, and second place overall in the heavyweight division. I think third place overall was quite a ways back, and second place in the superheavies was quite a ways back from me too.
This was an extremely efficient meet, and even with 40 competitors and all those events to keep having to reset we finished in just over 4 hours. It is always a good time to get to see all my strongman friends at these competitions and to watch most of them compete. There was a lot of impressive lifting all day long. It was also a really interesting venue since it was incorporated into Belton Community Days which is basically a carnival, so there was a pretty sizable crowd all day long.
Tuesday, June 12, 2012
Week of 6-3
Tuesday 6-5 Deadlift
565 x 3
475 3 x 3
Duck Walk
250 x 60' x 2 runs
320 x 60'
I don't really remember what else I did. Duck walks felt a lot better.
Thursday 6-7 Bench
Bench
I wanted to work on some heavy singles and use form that would pass in a USAPL meet, so feet flat and a pause basically.
worked up to 365 for a legal, long paused single.
385 without my feet flat, but paused.
405 definitely not legal, but I'm happy I hit this.
Light OHP
165 x 10
165 x 8
165 x 6
GHR
several sets of 5-8
There was some other random stuff including pullups in there, but I don't really remember it all.
Sunday 6-10 Events
Since it was the weekend before the Gus, I figured I would do what I usually do and run through the events once.
Log (260)
11 reps in 60 seconds. These are getting better. If I can find a nice rhythm I will be able to hit at least this many. I will need at least this many to stay in the running too.
Farmers (280)
1 easy run of around 80', and I think it was a little longer than 80, in just over 13 seconds. The pick was really slow and I didn't feel like I was moving as fast as I could, so I think my time could improve easily.
Car Deadlift
20 fairly easy reps in 60 seconds, car was at 65" from handles. This will be a rep fest between the top 5 or so guys if it's the same set up that was used last year, so I will need everything I can get.
Tire flip
Jesse's 600 pound tire, which again is harder to flip than almost any 700-800 pound tire I've come across, for 80+ feet. I believe I finished in 44 seconds. I was hoping for a little faster, but honestly don't think I could improve this a lot. All but one of my flips was fast and fairly easy, and I didn't take much time between. I could have taken less time in between, but I think the run went good.
Duck Walk/ Sled drag medley.
One the bright side, I didn't drop the duck walk. On the bad side, the run was far from fast. This was a different set up than we had used, again, and I think it showed. The sled drag wasn't fast either, but it was steady. I could have pushed myself a little more on the drag too. I really hope I get to go somewhere close to last on this event so I know what I need to do.
I feel very ready for the contest. With the lineup of events, and the people competing, I think it will be one of the most competitive contests I have done. The events leave very little room for error, so to win or even place in the top 2 or 3 overall is going to take near PR performances on every event.
565 x 3
475 3 x 3
Duck Walk
250 x 60' x 2 runs
320 x 60'
I don't really remember what else I did. Duck walks felt a lot better.
Thursday 6-7 Bench
Bench
I wanted to work on some heavy singles and use form that would pass in a USAPL meet, so feet flat and a pause basically.
worked up to 365 for a legal, long paused single.
385 without my feet flat, but paused.
405 definitely not legal, but I'm happy I hit this.
Light OHP
165 x 10
165 x 8
165 x 6
GHR
several sets of 5-8
There was some other random stuff including pullups in there, but I don't really remember it all.
Sunday 6-10 Events
Since it was the weekend before the Gus, I figured I would do what I usually do and run through the events once.
Log (260)
11 reps in 60 seconds. These are getting better. If I can find a nice rhythm I will be able to hit at least this many. I will need at least this many to stay in the running too.
Farmers (280)
1 easy run of around 80', and I think it was a little longer than 80, in just over 13 seconds. The pick was really slow and I didn't feel like I was moving as fast as I could, so I think my time could improve easily.
Car Deadlift
20 fairly easy reps in 60 seconds, car was at 65" from handles. This will be a rep fest between the top 5 or so guys if it's the same set up that was used last year, so I will need everything I can get.
Tire flip
Jesse's 600 pound tire, which again is harder to flip than almost any 700-800 pound tire I've come across, for 80+ feet. I believe I finished in 44 seconds. I was hoping for a little faster, but honestly don't think I could improve this a lot. All but one of my flips was fast and fairly easy, and I didn't take much time between. I could have taken less time in between, but I think the run went good.
Duck Walk/ Sled drag medley.
One the bright side, I didn't drop the duck walk. On the bad side, the run was far from fast. This was a different set up than we had used, again, and I think it showed. The sled drag wasn't fast either, but it was steady. I could have pushed myself a little more on the drag too. I really hope I get to go somewhere close to last on this event so I know what I need to do.
I feel very ready for the contest. With the lineup of events, and the people competing, I think it will be one of the most competitive contests I have done. The events leave very little room for error, so to win or even place in the top 2 or 3 overall is going to take near PR performances on every event.
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