Mat pulls (2)
495 x 4
Gonna go back up to 3 next week.
SSB squats
345 x 5, 5
Goblet squats
50 x 30
495 x 4
Gonna go back up to 3 next week.
SSB squats
345 x 5, 5
Goblet squats
50 x 30
Sunday, May 31, 2015
Thursday, May 28, 2015
Strict press
167 x 5
192 x 5
217 x 4
Weighted chin-ups
80 x 10, 10, 10, 10,10
Close-grip bench press
247.5 x 10, 10
250 x 10, 10, 9
Accidentally forgot a 2.5 on one side.
Keg curls
160 x 20, 15, 12
Rear-delts
My forearm bones have been hurting ever since the comp and were exacerbated by the torque of keg curls last week. I'm using new heavy duty lifting wrist wraps to help, as well as hanging the keg by my straps to curl it like I was doing with a barbell.
I'd love to get some grenade balls and heavy chains to liven up arm work.
Also, got into a fight at the amusement park yesterday. Some douchebag was making threatening advances at me for doing nothing but walking by.
167 x 5
192 x 5
217 x 4
Weighted chin-ups
80 x 10, 10, 10, 10,10
Close-grip bench press
247.5 x 10, 10
250 x 10, 10, 9
Accidentally forgot a 2.5 on one side.
Keg curls
160 x 20, 15, 12
Rear-delts
My forearm bones have been hurting ever since the comp and were exacerbated by the torque of keg curls last week. I'm using new heavy duty lifting wrist wraps to help, as well as hanging the keg by my straps to curl it like I was doing with a barbell.
I'd love to get some grenade balls and heavy chains to liven up arm work.
Also, got into a fight at the amusement park yesterday. Some douchebag was making threatening advances at me for doing nothing but walking by.
Wednesday, May 27, 2015
Last night
Squats
315 x 5
365 x 5
415 x 3
This was a weak week, but I think repeating it again after putting in the accessory work will yield better results.
325 x 10
Drop-set: 325, 225, 135, 50 lb kettlebell x 10
Gliding leg curls: 20
Ate 4 large Costco pizza slices, which is a lot for my squirrel stomach, and then took a nap before training. Was struggling not to puke afterwards.
Getting ready to go to Great America. I'm really looking forward to walking and sun after a week of work in front of a computer.
Squats
315 x 5
365 x 5
415 x 3
This was a weak week, but I think repeating it again after putting in the accessory work will yield better results.
325 x 10
Drop-set: 325, 225, 135, 50 lb kettlebell x 10
Gliding leg curls: 20
Ate 4 large Costco pizza slices, which is a lot for my squirrel stomach, and then took a nap before training. Was struggling not to puke afterwards.
Getting ready to go to Great America. I'm really looking forward to walking and sun after a week of work in front of a computer.
Sunday, May 24, 2015
Bench press
242 x 5
277 x 5
317 x 4
It's not 5 but this is a good level to be maintaining. Happy with this considering I haven't been feeling well.
Band rows
20, 20, 20, 20, 20
One-armed: 10
Strict press
175 x 9, 10, 8, 8
Shorter rest times.
Keg curls:
160 x 15, 15
Rear-delts
Finished in an hour and a half including warm-up, which is blazing for me.
242 x 5
277 x 5
317 x 4
It's not 5 but this is a good level to be maintaining. Happy with this considering I haven't been feeling well.
Band rows
20, 20, 20, 20, 20
One-armed: 10
Strict press
175 x 9, 10, 8, 8
Shorter rest times.
Keg curls:
160 x 15, 15
Rear-delts
Finished in an hour and a half including warm-up, which is blazing for me.
Thursday, May 21, 2015
Wednesday, May 20, 2015
Strict press
167 x 5
192 x 5
217 x 2, 0, 1
Upper-body is still sore and haven't been eating well due to nausea yesterday. Will try for 5 next week.
Weighted chin-ups
70 x 15
80 x 10, 10, 10, 10
Using my new Spud dip belt.
Close-grip bench press
250 x 8, 8, 8, 8
Glad that 250 still feels like a manageable assist weight. Should get a good rebound in pressing strength next week.
Another gear flaunt: deadlift wedge, a cheap alternative to a jack.
167 x 5
192 x 5
217 x 2, 0, 1
Upper-body is still sore and haven't been eating well due to nausea yesterday. Will try for 5 next week.
Weighted chin-ups
70 x 15
80 x 10, 10, 10, 10
Using my new Spud dip belt.
250 x 8, 8, 8, 8
Glad that 250 still feels like a manageable assist weight. Should get a good rebound in pressing strength next week.
Another gear flaunt: deadlift wedge, a cheap alternative to a jack.
Monday, May 18, 2015
Back to the Basics strongman meet write-up
I competed on Saturday in my second strongman show. Before I get to any of that, though, you better believe I'm blogging about my breakfast. I started the day at Brookfield's again right next to the hotel, which is the only reason I choose this Super 8 over somewhere nicer. I got the same order as last time, only covered with feta cheese so it's a PR.
Got to the gym at around 9:20 and felt like a beached whale from the food while warming up. In no time at all we started the events
200 lb log clean and press
I had never used a log before but did the best I could in training just practicing barbell clean and presses. The log was easier to clean but harder to press, which surprised me given the shorter range of movement. Turned out that was mostly countered by how much harder it is to simply bear the thing on you. I got 5 reps, which is about what I can usually get in training when doing cleans with any type of press. I was told my log clean was screwy and that the implement should be closer to my body, not out on my knees. After the first two reps I got the hang of bouncing it off the tires, a tip I heard from Jared.
Car deadlift
I was wondering about even getting this once, but we were lifting the car from the back and I drastically overestimated the difficulty anyway. I banged out 20 reps. On the 21st, I couldn't quite lock my hips out, despite breaking it off the ground easily. I stood there for several seconds looking at the judge until he told me I need to lock my hips. This really flummoxed me. I dropped down and lifted it again, but my hips just felt stuck at the top. In retrospect, I should have narrowed my stance at this point to get more leg drive so I wasn't trying to finish the last bit with just my pelvis after my legs were mostly extended. My quads weren't tired or anything and I had more in me.
550 lb super duper yoke
I see "super" attached to seemingly typical strongman events sometimes and wanted in. I'd had experience with a 610 lb yoke before, one of the most excruciating training things I've ever done. Being stronger than then and the yoke being lighter made this feel good. There were a few drops and my footwork was terrible by the middle of it. The transition from one direction to back again was quick, though, which makes me satisfied that I don't tend to stall for a break.
225 lb farmers' walk + frame carry
After the yoke, this was another ridiculously fun event that I built up in my head as some dreadful suckage waiting to happen when it actually wasn't bad at all. My grip on the farmers' held up great. Biggest issue was trying to get my feet to move faster, but it wasn't slothlike by any means. I made it down without any drops and then leaped into the center of the frame. I dropped it after a second because my grip wasn't centered, recouped, and went down a ways before I dropped. Again, no stalls except to set my grip. I had it in my mind to get moving ASAP as soon as I dropped it. Near the end my left hand gave out and I stumbled in the opposite direction, but with mere seconds left I gritted down and moved the thing past the line with no time to spare. I got applause and congratulations from people, which was very cool.
Atlas stones
Last comp I couldn't clear a 270 stone once. 240 didn't feel bad at all. I probably applied too much tacky to my biceps because they were sticking to the thing more than anything else and it actually made it hard to roll the stone over the bar. You can see in the video on one rep I throw my arms back to get them off the stone. I cleared the height 4 times. On the 5th I couldn't quite get it high enough and struggled. Kalle remarked something to the effect of getting under it and pushing, but it slipped when I tried this. Out of sheer habit of moving down with a dropped barbell to break the fall I followed the stone as it dropped, only to have it bounce up and clobber me in the jaw. I was stunned for second and fell back, then sprang forward again to have another go before I heard people protesting me to stop. I thought the time was up so I stood and asked if that was the case. Someone told me I was bleeding, which surprised me, and as they guided me inside I realized my shirt had ripped off, which kicked ass.
I was told the gash was deep and protein-rich meat was mushrooming out so I would need stitches. I wanted to be there until it was over so I hung around for about another hour as my very being leaked out onto their facility. Once it was over I drove to an urgent care center who recommended me to an emergency room 20 minutes away once they saw my shit insurance. Let me tell you: sitting in an emergency room wait room for several hours is usually inconvenient enough, but doing it covered in tacky is...well, more inconvenient, I guess. I can't exaggerate it when there were people in mortal condition within proximity. I got 8 stitches and a scan on my jaw, which wasn't broken. Ended up getting home at 2 am pretty exhausted. Loud music helped on the 2-hour drive back.
All in all, I had a great day and learned not to stop moving boulders with my face. The competition went far quicker than last time with simultaneous events happening.
Got to the gym at around 9:20 and felt like a beached whale from the food while warming up. In no time at all we started the events
200 lb log clean and press
I had never used a log before but did the best I could in training just practicing barbell clean and presses. The log was easier to clean but harder to press, which surprised me given the shorter range of movement. Turned out that was mostly countered by how much harder it is to simply bear the thing on you. I got 5 reps, which is about what I can usually get in training when doing cleans with any type of press. I was told my log clean was screwy and that the implement should be closer to my body, not out on my knees. After the first two reps I got the hang of bouncing it off the tires, a tip I heard from Jared.
Car deadlift
I was wondering about even getting this once, but we were lifting the car from the back and I drastically overestimated the difficulty anyway. I banged out 20 reps. On the 21st, I couldn't quite lock my hips out, despite breaking it off the ground easily. I stood there for several seconds looking at the judge until he told me I need to lock my hips. This really flummoxed me. I dropped down and lifted it again, but my hips just felt stuck at the top. In retrospect, I should have narrowed my stance at this point to get more leg drive so I wasn't trying to finish the last bit with just my pelvis after my legs were mostly extended. My quads weren't tired or anything and I had more in me.
550 lb super duper yoke
I see "super" attached to seemingly typical strongman events sometimes and wanted in. I'd had experience with a 610 lb yoke before, one of the most excruciating training things I've ever done. Being stronger than then and the yoke being lighter made this feel good. There were a few drops and my footwork was terrible by the middle of it. The transition from one direction to back again was quick, though, which makes me satisfied that I don't tend to stall for a break.
225 lb farmers' walk + frame carry
After the yoke, this was another ridiculously fun event that I built up in my head as some dreadful suckage waiting to happen when it actually wasn't bad at all. My grip on the farmers' held up great. Biggest issue was trying to get my feet to move faster, but it wasn't slothlike by any means. I made it down without any drops and then leaped into the center of the frame. I dropped it after a second because my grip wasn't centered, recouped, and went down a ways before I dropped. Again, no stalls except to set my grip. I had it in my mind to get moving ASAP as soon as I dropped it. Near the end my left hand gave out and I stumbled in the opposite direction, but with mere seconds left I gritted down and moved the thing past the line with no time to spare. I got applause and congratulations from people, which was very cool.
Atlas stones
Last comp I couldn't clear a 270 stone once. 240 didn't feel bad at all. I probably applied too much tacky to my biceps because they were sticking to the thing more than anything else and it actually made it hard to roll the stone over the bar. You can see in the video on one rep I throw my arms back to get them off the stone. I cleared the height 4 times. On the 5th I couldn't quite get it high enough and struggled. Kalle remarked something to the effect of getting under it and pushing, but it slipped when I tried this. Out of sheer habit of moving down with a dropped barbell to break the fall I followed the stone as it dropped, only to have it bounce up and clobber me in the jaw. I was stunned for second and fell back, then sprang forward again to have another go before I heard people protesting me to stop. I thought the time was up so I stood and asked if that was the case. Someone told me I was bleeding, which surprised me, and as they guided me inside I realized my shirt had ripped off, which kicked ass.
I was told the gash was deep and protein-rich meat was mushrooming out so I would need stitches. I wanted to be there until it was over so I hung around for about another hour as my very being leaked out onto their facility. Once it was over I drove to an urgent care center who recommended me to an emergency room 20 minutes away once they saw my shit insurance. Let me tell you: sitting in an emergency room wait room for several hours is usually inconvenient enough, but doing it covered in tacky is...well, more inconvenient, I guess. I can't exaggerate it when there were people in mortal condition within proximity. I got 8 stitches and a scan on my jaw, which wasn't broken. Ended up getting home at 2 am pretty exhausted. Loud music helped on the 2-hour drive back.
All in all, I had a great day and learned not to stop moving boulders with my face. The competition went far quicker than last time with simultaneous events happening.
I'm going to procure some missing essentials (farmers' handles, yoke, axle) and really amp up my strongman training. It's time to chase place numbers and be a reckonable force.
Video:
Friday, May 15, 2015
Surprisingly, I've lost quite a bit of weight despite being more liberal with my diet and taking creatine (only for a day, though). Am way down to 213.5.
Left shoulder has been achy for two weeks now, ever since I did that bar and keg medley for the first time. Not worried, I'll teach it a lesson at the competition tomorrow.
Went out and bought a bunch of food and a camping chair. Just waiting to get off work at 7 so I can leave for the hotel tonight.
Left shoulder has been achy for two weeks now, ever since I did that bar and keg medley for the first time. Not worried, I'll teach it a lesson at the competition tomorrow.
Went out and bought a bunch of food and a camping chair. Just waiting to get off work at 7 so I can leave for the hotel tonight.
Thursday, May 14, 2015
Wednesday, May 13, 2015
Monday, May 11, 2015
Deload
Strict press
100 x 5
125 x 5
150 x 5
Chin-ups
15, 15, 15, 15, 15
Close-grip bench press
165 x 10, 10, 10, 10, 10
Keg clean and press
160 x 3
Curls
Didn't go to the beach, we ended up just going out for sushi and karaoke instead. Bought a box of Quest protein bars. They are delicious. Also ordered a Spud dip belt. Original plan was a 150 lb weight vest so I could also do inverted rows but I realized that having nothing squeezing my shoulders would be a preferable option for chin-ups, as well as not having to pay $500.
Strict press
100 x 5
125 x 5
150 x 5
Chin-ups
15, 15, 15, 15, 15
Close-grip bench press
165 x 10, 10, 10, 10, 10
Keg clean and press
160 x 3
Curls
Didn't go to the beach, we ended up just going out for sushi and karaoke instead. Bought a box of Quest protein bars. They are delicious. Also ordered a Spud dip belt. Original plan was a 150 lb weight vest so I could also do inverted rows but I realized that having nothing squeezing my shoulders would be a preferable option for chin-ups, as well as not having to pay $500.
Friday, May 8, 2015
Hill sprints x3.5 + a 15 minute jog afterwards. Because of squat day yesterday my legs cramped up bad at the end so I had to stop and sit down on a rock ledge because I couldn't walk. Walked through the initial cramping stages until I couldn't move without stumbling.
Might be spending the night at the beach tomorrow for a friend's birthday. Gonna stock up on jerky snacks at Trader Joe's (they have these killer South African-inspired beef strips) and make a weightgainer to bring, just to add to the anabolism of pizza and alcohol (hurray for no weight class to worry about).
Might be spending the night at the beach tomorrow for a friend's birthday. Gonna stock up on jerky snacks at Trader Joe's (they have these killer South African-inspired beef strips) and make a weightgainer to bring, just to add to the anabolism of pizza and alcohol (hurray for no weight class to worry about).
Thursday, May 7, 2015
Squats
365 x 5
415 x 3
465 x 1 (PR)
440 x 1
Didn't have it in me to get the 440x3, just going to repeat the cycle, maybe adding 2 pounds to the success weeks I already did just to say I went up. My back is sore from cleans and legs felt it a little too. Think I'm going to move them before deadlift day where there's a day of rest between upper and lower body work. It'd be good to just have an isolated event day too.
325 x 10, 10, 8
Gliding leg curls
20
Abs
Last heavy day until my meet.
365 x 5
415 x 3
465 x 1 (PR)
440 x 1
Didn't have it in me to get the 440x3, just going to repeat the cycle, maybe adding 2 pounds to the success weeks I already did just to say I went up. My back is sore from cleans and legs felt it a little too. Think I'm going to move them before deadlift day where there's a day of rest between upper and lower body work. It'd be good to just have an isolated event day too.
325 x 10, 10, 8
Gliding leg curls
20
Abs
Last heavy day until my meet.
Wednesday, May 6, 2015
Bench press
275 x 3
315 x 3
360 x 1 (PR)
All these years of not maxing singles has left me with a pretty good untested 1-rep range. Just linearly progressing with 2.5 pounds for this day.
Band rows
20, 20, 20, 20, 20
Strict press
175 x 10, 10, 10, 10
Press medley
Clean and press: 215 x 2
Keg clean and press: 160 x 6
Shoulders were fried and just weren't working when trying to clean the bar. I need to have a day where I do cleans when I'm fresh. Also, two movements is hardly a medley, haha. I think I'm gonna have to get a log soon.
Chins
20
Keg curls
160 x 12, 12
Rear delts
Ordered some spider tacky for the comp.
275 x 3
315 x 3
360 x 1 (PR)
All these years of not maxing singles has left me with a pretty good untested 1-rep range. Just linearly progressing with 2.5 pounds for this day.
Band rows
20, 20, 20, 20, 20
Strict press
175 x 10, 10, 10, 10
Press medley
Clean and press: 215 x 2
Keg clean and press: 160 x 6
Shoulders were fried and just weren't working when trying to clean the bar. I need to have a day where I do cleans when I'm fresh. Also, two movements is hardly a medley, haha. I think I'm gonna have to get a log soon.
Chins
20
Keg curls
160 x 12, 12
Rear delts
Ordered some spider tacky for the comp.
Monday, May 4, 2015
Sunday, May 3, 2015
Strict press
190 x 5
215 x 2, 3
240 x 1
Longest rep ever. Got stuck half-way and was just suspended for a few seconds before I managed to slowly reach the summit. Weak today, possibly because I pushed so hard last week.
Weighted chin-ups
70 x 15, 15, 15
Bodyweight: 20
My backpack finally ripped open. It lasted pretty long all things considered.
Close-grip bench press+ drop-set
250 x 10, 10, 8
225 x 5
135 x 8
Keg curls
12, 12
Did this after work and was meeting a friend soon so I finished in about 70 minutes, which is hyper quick for me.
190 x 5
215 x 2, 3
240 x 1
Longest rep ever. Got stuck half-way and was just suspended for a few seconds before I managed to slowly reach the summit. Weak today, possibly because I pushed so hard last week.
Weighted chin-ups
70 x 15, 15, 15
Bodyweight: 20
My backpack finally ripped open. It lasted pretty long all things considered.
Close-grip bench press+ drop-set
250 x 10, 10, 8
225 x 5
135 x 8
Keg curls
12, 12
Did this after work and was meeting a friend soon so I finished in about 70 minutes, which is hyper quick for me.
Friday, May 1, 2015
Squats
340 x 3
390 x 3
440 x 1
Quads hurt as a result of going deeper and narrower lately in an attempt to prep for the car lift (i.e. using more quad power). Gonna stop doing that and try to use more PC. This has been a reoccurring problem for 2 years now. Will try to max 460 next week and if it feels good hit 440x3, otherwise I'll just repeat this cycle next time.
320 x 10, 10, 10
Gliding leg curls
20
Abs
340 x 3
390 x 3
440 x 1
Quads hurt as a result of going deeper and narrower lately in an attempt to prep for the car lift (i.e. using more quad power). Gonna stop doing that and try to use more PC. This has been a reoccurring problem for 2 years now. Will try to max 460 next week and if it feels good hit 440x3, otherwise I'll just repeat this cycle next time.
320 x 10, 10, 10
Gliding leg curls
20
Abs
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