November 29, 2009

Raking Leaves - 27 minutes
Walking – 31 minutes

Comments: Surprisingly warm out today, at least when I was raking. Odds aren't too good with the auction since it's already up over $200 and getting closer to my max bid. Plan B is to make a squat stand out of railroad ties. I might also be getting 6 pairs of 45lbs plates from someone nearby for $0.50 a pound.

November 28, 2009

Walking – 33 minutes

Comments: Walking helped clear my head today and I think I'm over this little pity party I've been having. The plan is to start fresh on Monday so I'll be taking Sunday off from lifting too. As far as current changes. here's what I have in mind:

Replacing 10" log bench press with 12" log bench press (no brainer here)

Replacing one arm dumbbell snatches with one arm dumbbell dirty (cheat) rows

Dropping abdominal exercises

Doing lunges for 3x10/10 and bavarian lifts for 3x20

Replacing yoke with duck walk

Alternating volume and distance for farmer's/duck walk (can only go 50' one way now)

What I'm working towards is making it so I can do my lower body dynamic days at my house which would involve speed box squats, yoke, farmer's and lunges. So currently, I'm looking to purchase extra olympic style plates and I'm currently winning an ebay auction for yukon power rack and 300lbs of weight. If that goes through, I'll most likely be purchasing a yoke from Pitbull Strongman Equipment. Still looking for places to store equipment and do events close by. Possible location is a gym called Sharks near by and storage place in York county. Fixed my chain yoke as well.

November 27, 2009

Walking – 32 minutes

Comments: Stressed and angry, I feel like I'm trying to put toothpaste back in the tube. Just went walking and got my stuff from the Annex.

November 26, 2009

Walking – 34 minutes

Comments: Everything was closed today so only walking, which did feel good. A lot of tension in my upper back and neck from stress. Kind of feeling tired and unmotivated today. Then again, that was after eating Thanksgiving dinner. A little more sleep and then I need to figure some of this crap out tomorrow.

November 24, 2009 - ME UB & November 25, 2009

November 24, 2009 - ME UB

Walking – 30 minutes

Dynamic Warm-ups

Close Grip Barbell 4-Board Presses w/ IW#1’s dbl
No Bands
45x10
95x5
Add Bands
50x3
100x3
130x3
160x3
190x1
220x1
250x1
270x1
290x1 PR+5lbs
300x1 PR+15lbs
262x4 PR+12lbs & 2 reps

Reverse Band 12" Log Presses w/IW#2's dbl
190x3
230x3
280x3
320x3
370x0

Snatch Grip Bent Over Rows (straps)
235x12 PR+10lbs
235x12
235x12

Bent Over Rear Delt Dumbbell Raises
45'sx15 PR+2.5lbs
45'sx15
45'sx15

31 Minutes of Stretching

Comments: The workout went okay but my head was definitely not into it. Right palm was bothering me on board presses, seemed to feel better when I switched to a thumbless grip. I was expecting a little more than 300lbs (maybe 315), since I've handled 385lbs in straight weight and got it a few inches off the board. This is exercise is a different animal and I have to remember that. Setting up the rack for reverse band log presses is a pain in ass, especially by myself. I went with 190lbs as my first set instead of 150lbs since that's barely enough to keep the log down and last time it became a sling shot and killed a sweatshirt. I was pretty happy with how it was going (I thought I was using 330lbs on my last set) and went for what I thought was 380lbs (370lbs). So close to lockout on it but no good. I was pissed and then to figure out I was doing less weight made me even madder. In retrospect, the set with 320lbs was a lot easier than the last time I did them. I like the exercise but I need to start at a heavier weight (say 210lbs) and take smaller jumps (30lbs), for now. Anyways, I was between thinking about packing it in and just toughing it out. I took some rage out on the snatch grip rows and my lats were sore afterwards.




November 25, 2009

Walking – 31 minutes

Comments: I was planning to lift today but the Annex was closed and I had planned on getting my equipment from there to do my workout at the Y. I'll have to wait until Friday. Probably for the best, too angry to lift with purpose. It is surprising how a bunch of little things can pile on and stress you out. If anything, two days off will give me some time to think, plan and rest.

November 23, 2009 - ME LB

Walking – 30 minutes

Dynamic Warm-ups

Axle Deadlifts
136x5
225x3
275x3
315x3
365x3
405x1
455x1
495x1
550x1 PR+5lbs
570x0
570x0
500x2 PR+5lbs

29" Rack Suspended Axle Zercher Lifts
255x3
305x3
345x3
395x3
435x3 PR+1 rep

Barbell Hip Thrusts
155x12
205x12
255x12

Barbell Sit-ups
115x15 PR+20lbs
115x15
115x15

26 Minutes of Stretching

Comments: Kind of a mixed bag workout and I'm trying to focus on the positives. Week kind of got off to a stressful start right out of the gates. I worked up to 315lbs double overhand and I gave it a shot with 365lbs but put it back down half way up the first pull. Grip isn't that good. While 550lbs is PR for most I've deadlifted on either barbell or thick bar, I was expecting more. I have to remember that this Williams Strength axle is stiff as hell and has no give like the pipe ones and hollow one's I've used in the past. I also should be thrilled I got 570lbs so close both times, hell getting off the ground is a big step forward. Kind of killed me for the down set but it still is the first time I've repped 500lbs. Zerchers felt really tough until I got to 395lbs and 435lbs felt even easier. A good change from last time when I failed at getting a third rep. I was tempted to go for another set but thought better of it. Forgot my loading pin to do Bavarian lifts and tried to jerry-rig something up but it broke as soon as I did my first rep. So I went heavy on hip thrusts instead. Barbell situps were bothering my right palm so I may need to ditch that exercise too. A little more experimentation and thinking and I've have my new training set-up ready to go.

UPDATE:

It appears that the one gym I've been training strongman events at (the Annex) is shutting down. I not sure exactly when but I just know that I have to get my stuff out of there in the near future. Essentially no more event training until we find another place to keep the equipment. I could still do events on the weekends at other places but they are about an hour away. Also means I'll have to adjust my training again for these new changes. Obviously the biggest one is no more weekly access to a yoke. Such is life. I'll post more when I know more about the situation.

November 22, 2009

Racking - 36 minutes
Walking – 30 minutes

Comments: Sunday appears to have become chore day. Cleaned the gutters and then raked up the leaves. Felt good getting blood flowing in the arms and upper back. Almost 248lbs this morning so the weight gain is on track.

November 21, 2009 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#1’s clinched
No Bands
90x5
120x2
Add Bands
90x2
125x2
150x2
170x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
85x4/4
110x4/4
135x4/4
160x4/4 PR+6lbs

One Arm Dumbbell Snatches
60x8/8
75x8/8
85x8/8
85x8/8

Barbell JM Presses
100x15 PR+5lbs
100x15
100x15

33 Minutes of Stretching

Comments: Pretty good workout and it was probably for the best to rest yesterday because it was a tough one. I had to adjust my weights for log pressing since I had just done 25lbs more than the weight I was basing the percentages off of and I was little worried that it would be too much. My worries were unfounded and I think I did even better than I did last week with 30lbs less. Man is dumbbell work getting heavy now. Near had the wind knocked out of me cleaning that thing each time. Good practice for those circus dumbbells at Battle at the Barn. This is the most weight I've put up over my head with one arm. Snatches were just ho-hum, just going through the motions. JM's were strange today. The first set felt like I wasn't warmed up or anything, the second was easy peasy and the third set was really tough. Shoulders, triceps and traps are tired now.

November 20, 2009

Walking – 30 minutes

Comments: Found out when I got to the gym that event training on Saturday was canceled so I figured I should catch up on my sleep and do Friday's workout tomorrow.

November 19, 2009

Walking – 34 minutes

Comments: Walking is always good, especially after three hard days of lifting. It feels good. I'm over the moon with how my training has been progressing since PA's Strongest Man, especially this week. It's kind of surprising since I haven't been getting as much sleep as I would like this whole week.

November 18, 2009 - DE LB

Walking – 31 minutes

Dynamic Warm-ups

13.5” Box Squats
45x10
95x2
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Yoke
400x75'
500x75'
600x75'
600x75'

Farmer's Walk
151x50'
201x50'
251x50'
301x50' PR+31lbs

Barbell Hip Thrusts
135x15
135x15
135x15

27 Minutes of Stretching

Comments: Kind of a ho hum workout at the start. Squats were decent and yoke was relatively tough. Everybody else loves that yoke but I think it's wobbly as hell. The pain is good for me. Then I got to farmers. The pick was quite slow with 251lbs but my grip held in like a champ. I knew that I was in for a tough pick on my next set and probably wouldn't get too far due to grip fatigue. Glad I was only half right. The pick with 301lbs had to be the slowest and ugliest one I'd ever done. It went up and I walked it the whole way. Huge PR for me on probably my worst event. I'm ecstatic about it to be honest. Finished up with a new exercise called barbell hip thrusts aka barbell humping aka iron girlfriend aka weighted Friday night special. It's a ridiculous looking movement and it's bit tough to get the bar over my legs. I started light to see how it felt. It didn't feel like much until the last few reps of the first set. I'll need to add some more weight next time to see if it's worth keeping.

November 17, 2009 - ME UB

Walking – 30.5 minutes

Dynamic Warm-ups

12" Log Presses
90x5
120x3
150x3
180x3
205x1
225x1
240x1
255x1
270x1 PR+5lbs
285x1 PR+20lbs
295x1 PR+30lbs
268x2 PR+27lbs

Rack 12” Log Half Presses
120x3
150x3
180x3
210x3
240x3 PR+10lbs

Snatch Grip Bent Over Rows (straps)
225x12 PR+10lbs
225x12
225x12

Bent Over Rear Delt Dumbbell Raises
42.5'sx15
42.5'sx15
42.5'sx15

26 Minutes of Stretching

Comments: Excellent workout. I knew I would get more than my PR from March but by how much, I wasn't sure. I was certainly not expecting more than my axle jerk for sure. You know that feeling where you just unrack the weight and know that you're going to make the lift? Awesome. I got a little off balance on my down set. I think I have an easier time pressing for reps when it's clean and press every rep since the weight isn't constantly on my chest. Need to work on that. Was supposed to only do a 5lbs increase for rack log half presses but 10lbs was just easier to load. Upper back stuff was strong and explosive. I'm going to give those barbell hip thrusts a try with a light weight after farmer's walk tomorrow.

November 16, 2009 - ME LB

Walking – 30.5 minutes

Dynamic Warm-ups

Safety Squat Bar Squats
60x10
100x5
130x3
160x3
190x3
220x3
250x1
280x1
310x1
330x1
350x1
380x1
400x0
400x0
345x2

14" Rack Deadlifts w/IW#3’s & #1's dbl
245x3
295x3
Add Straps
335x3
385x3
425x3 PR+20lbs

Bavarian Lifts
277x12 PR+10lbs
277x12
277x12

Hyper Bench Sit-ups
112x15 PR+10lbs
112x15
112x15

35 Minutes of Stretching

Comments: Changed my plans for this workout. Was going to do back squats but figured it would be better to try out my SSB and get some more work on it before any upcoming contests. I was a little annoyed that the sleeves are really thin and none of my clips or clamps would fit snugly on it. Looks like I'll have to use my PDA clamps next time. I really like it, I could feel it in the middle of my back once I got over 300lbs. My goal was 350lbs as I was basing it off of about 77% of my max back squat. I knew that 370lbs would go up so I went with 380lbs and had a little struggle with it but obviously not enough of a struggle to make me think that 400lbs would staple me; twice. A few more workouts with this bar and 400lbs will fall. The set with 345lbs was unbelievably tough, probably from missing 400lbs twice. Grip wasn't there today and I knew I couldn't get three with 335lbs double overhand so I went with straps for that set too. Back was pretty fatigued at this point but still got all the sets. Bavarians were really tough because I took off part of the loading pin setup making the pull about 2" longer. Abs went well but I may need to drop this exercise since I can only add another 20lbs to the triceps bar with 10's. Thicker diameter plates don't get past my shoulders and a barbell might be a tad dangerous and a hassle. Need to do some testing. Weight is going up again.

November 15, 2009

Mowing - 43 minutes
Walking – 30.5 minutes

Comments: Mowing always seems to loosen up my lower back. Walking went nicely too. Still not sure about any contests before Battle at the Barn but I am leaning towards Clash of the Titans and Strongmen Support Santa over the Brute Strength one due to distance (I can sleep at home) and the possibility of my little sister competing in Clash of the Titans (which already has over 10 women competitors committed to it so a big turnout to learn from). I still have a few weeks to figure things out before I have to commit.

November 14, 2009 - Events

Dynamic Warm-ups

Crucifix Hold
5lbs for 30 seconds
11lbs for 30 seconds
16lbs for 30 seconds
22lbs for 30 seconds
26lbs for 48 seconds

Chain Yoke
327x100'
417x100'
507x100'
602x100' PR+71'

Arm Over Arm Rope Sled Pull
300x60'
505x60'

Comments: Ended up being the dynamic duo today with my little sister and I. I figured I try out some events from upcoming contests. The plan was crucifix hold, chain yoke, side handle apparatus deadlift and stones. However, when I found out that the Annex wouldn't be open as long as I had thought, we decided to drop stones. Brooke wanted to give the log another try after missing it a lot last week. After four failed attempts at the 10" 80lbs log she got it. I wish I had been filming her. Went on to crucifix holds and boy is that a boring event. It really needs to be done with flaming swords or severed heads to make it interesting. It also doesn't compliment my albatross wingspan. I think I can get over a minute with some more practice. Next was chain yoke and I haven't done this since August 17 of this year and I figured I'd be rusty from using strictly regular yoke. I also had no plans of going over the contest weight for the light weights (575lbs). After the first set I got in a groove. Really surprised how fast I was moving with it. Technically all sets were PR's for distance since the most I could go was 29' at the YMCA. Unfortunately, the ring that connects on to one of the loading pins bent when I dropped the yoke with 602lbs. Won't be doing chain yoke until I find a replacement. I was planning on deadlifts but I realized that I couldn't really add weight with only one person so I went with something I've dieing to try out, arm over arm with the 1.5" manila rope. Fun but really tough.

November 13, 2009 - DE UB

Walking – 31 minutes

Dynamic Warm-ups

12″ Log Presses w/ IW#1’s clinched
No Bands
90x5
120x2
Add Bands
90x2
120x2
140x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2
160x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
79x6/6
99x6/6
114x6/6
114x6/6

One Arm Dumbbell Snatches
64x6/6
79x6/6
94x6/6
114x6/6 PR+14lbs & 5 reps

Barbell JM Presses
95x15 PR+5lbs
95x15
95x15

32 Minutes of Stretching

Comments: An interesting workout today. Some sets were on and others not so much. Again had issues with one arm pressing but it came together on the last set and the weights went up effortlessly. DB snatches were originally going to be starting at 54lbs and going up to 99lbs but I decided to add 10lbs to the weights. That would have been fine if I didn't mess up and add 15lbs to the last set. That one was tough. It's the most I've done for a snatch with one arm. Finished up with JM's, which have been helping a lot with my triceps.

November 12, 2009

Walking – 32 minutes

Comments: Walking felt good, especially after yesterday's workout. Add on the two previous workouts and you get really stiff and sore. That yoke carry is probably the toughest thing I've done in strongman. So yeah, a day off today was a good thing.

November 11, 2009 - DE LB

Walking – 30 minutes

Dynamic Warm-ups

13.5” Box Squats w/IW#3’s dbl clinched
No Bands
45x10
Add Bands
45x2
95x2
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Yoke
410x75'
530x75'
650x75'
770x75' PR+20lbs

Farmer's Walk (turns at 50')
141x100'
181x100'
216x100'
216x100'

Barbell Sit-ups
95x15 PR+10lbs
95x15
95x15

24 Minutes of Stretching

Comments: Good workout today but it was a long one. Box squats had good speed but it felt heavy due to the tough workout on Monday. I have to use the backroom now for yoke and farmers due to the yoke taking up main part of the Annex when I use it. Only change is that I can't go any farther than 75' so for my light 100' days, I'll need to make turns at 50'. I felt slow with 410lbs but the video suggests otherwise. In fact, all of my sets felt slow. 650lbs was tough so I knew that 770lbs was going to be incredibly tough. Some how I found a way to get it going and got 75' with no drops. Man was I tired after that. Farmer's were tough after that, especially with the turns. I loathe turns but they are good for me. Finished off with abs.

November 10, 2009 - ME UB

Walking – 30.5 minutes

Dynamic Warm-ups

Axle Clean and Jerks
45x10
95x5
125x3
155x3
185x3
205x1
225x1
245x1
260x1 PR (+10lbs for power clean)
275x1 PR+5lbs
290x1 PR+20lbs
300x0
263x4 PR+13lbs & 3 reps

Rack Suspended 10” Log Bench Presses
140x3
180x3
230x3
270x3
320x3 PR+10lbs

Snatch Grip Bent Over Rows (straps)
215x12 PR+10lbs
215x12
215x12

Bent Over Rear Delt Dumbbell Raises
42.5'sx15
42.5'sx15
42.5'sx15

27 Minutes of Stretching

Comments: Excellent workout today. I found out earlier that my dad was back home so that put me in a good mood the rest of the day. I wasn't too sure how axle clean and jerks would go since I haven't done any axle cleans since August with only 240lbs at New Jersey's Strongest Man. The plan was to get just 5lbs over my previous best of 270lbs from York Barbell Cradle of Iron Strongman Show. I knew that with my overhead press (pretty much all of my pressing) going up, anything I could clean I could put overhead on these. I felt a little slow working up but I did manage to power clean 260lbs which is a 10lbs PR for an axle power clean. With a little effort I got my 275lbs goal weight and thought why not try 290lbs for kicks. Apparently 290lbs is lighter than 275lbs. My head wasn't in it when I tried for 300lbs after that and I missed the clean. Next time. The set with 263lbs went well, I think I had one more left in me. Had to really struggle on my last set of log bench since it was heavy and I had a bad grip on the log, making it really wobbly. Upperback stuff was a bit tougher, as it usually is following a deload. My SSB did arrive today but I'm waiting until tomorrow to take it out of its packaging.

November 09, 2009 - ME LB

Walking – 30.5 minutes

Dynamic Warm-ups

13.5" Manta Ray Box Squats
45x10
95x5
135x3
175x3
205x3
235x3
265x1
295x1
325x1
345x1
365x1 PR+10lbs
385x1 PR+30lbs
350x2

16" Rack Deadlifts w/IW#3’s & #1's dbl
225x3
275x3
315x3
Add Straps
365x3
405x3 PR+1 rep
455x1 PR+50lbs

Bavarian Lifts
267x12 PR+10lbs
267x12
267x12

Hyper Bench Sit-ups
102x15 PR+10lbs
102x15
102x15

28 Minutes of Stretching

Comments: It felt good to get back to the heavy stuff. It's been a little hectic with my dad in the hospital, recovering from surgery, and mom getting pneumonia. He should be out Wednesday. I was hoping to use my new SSB but it appears to have not been shipped until today so I should get it tomorrow. So I had to go with plan B, manta ray squats, aka the poor mans SSB. It went well besides the set with 350. My upperback wasn't able to stay tight and it kept pitching me forward so I racked it a two reps. Rack pulling went great, did 315lbs double overhand before going to straps and got 405 for three. I knew that I wouldn't get three with 455 but I wanted to see if I could even get one. Assistance work had me gassed. Getting sick with a cold and coming back from a contest deload isn't easy when it comes to the rep sets.

November 08, 2009

Raking Leaves - 32 minutes
Walking – 30 minutes

Comments: Actually got a good upper body workout from raking leaves today. Walking went well too. Still undecided as to what I'm going to do as far as upcoming contests.

November 07, 2009 - Events

Dynamic Warm-ups

Yoke
310x110'
510x55'

Tackyless Atlas Stones
240x5 to 56"
330x0 to 54"
330x1 to 54" PR+6"
350x0 (no lap)

Comments: Really easy day, at least for me. The other guys did go up to 800 on the yoke. I'm going to be going heavy on it Wednesday. Did some tackyless stones. Almost loaded 330 the first time but it caught the edge. I really need to work on the top end load portion and I plan to not use any lower a platform than 54" on stones unless we some how get a freakishly huge/heavy stone. Got 330 the second attempt which was maybe 15 seconds after the first. It's a pr for height and ties the heaviest stone I've lifted without tacky for weight. This one is a bigger circumference then the other one I've done. It is also a PR for height for a stone this weight with tacky so yeah. Tired to budge the 21.5" diameter 350 stone sans tacky and I think I got it an inch off the ground my first try but I wasn't even close on the others. It's going to take some time to get this one sans tacky. Had my younger sister training with us and Myka helped her out a ton on the events. She worked up to a 310lbs yoke for 55' four times, did some picks with 360lbs and 400lbs, attempted quite few times at pressing a 80lbs 10" log and loaded an 118lbs stone to a 48" platform three times. SSB didn't come yet, it might some later but it looks like I'll have to weight until Monday.

November 06, 2009 - DE UB - Deload

Walking – 30 minutes

Dynamic Warm-ups

12" Log Clean and Presses
95x5
120x5
145x5

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
79x4/4
79x4/4
79x4/4

One Arm Dumbbell Snatches
52x6/6
52x6/6
52x6/6

Barbell JM Presses
65x15
65x15
65x15

29 Minutes of Stretching

Comments: Okay lifting today. Just viper styled all the log presses, I'm really terrible at doing them that way, practically a muscle snatch with the log. Thick dumbbell was bothering my right palm a little and my left forearm when I would lower the dumbbell from the clean. That I think is from Conan's Wheel on 10/24. Snatches and JM's went smoothly. My SSB didn't arrive today so hopefully tomorrow or Monday at the latest since I would like to be using it then.

November 05, 2009

Walking – 30 minutes

Comments: Getting a little better each day no. Barely any coughing when I was walking. Quite pleased that nothing feels beat up from the contest. As far as upcoming contests, there's a strong possibility that I'll be doing Brute Strength Gym's Strongest Man II (Jan. 9) and possibly Strongmen Support Santa (Dec.12).I plan on doing a lot more contests this coming year. Just have to see how these next few weeks go.

November 04, 2009 - DE LB - Deload

Walking – 30 minutes

Dynamic Warm-ups

Squats
45x10
115x5
165x5
205x5
245x5

Yoke
400x50'
400x50'
400x50'

Farmer's Walk
146x70'
146x70'
146x70'

Barbell Sit-ups
65x15
65x15
65x15

28 Minutes of Stretching

Comments: Getting better but still finding the residual crap. Fairly easy workout.

November 03, 2009 - ME UB - Deload

Walking – 33 minutes

Dynamic Warm-ups

Axle Jerks
45x10
75x5
105x5
130x5
155x5

Rack Suspended 10” Log Bench Presses
110x3
160x3
200x3
250x3

Snatch Grip Bent Over Rows (straps)
150x10
150x10
150x10

Bent Over Rear Delt Dumbbell Raises
30'sx15
30'sx15
30'sx15

36 Minutes of Stretching

Comments: Okay first workout back, especially with recovering from my cold. Still coughing up stuff and occasional sinus headaches act up but it's all good. Nothing really stood out as sore which is good, just had to do a lot of stretching. Appetite is improving so I'll hopefully be back on the weight gain train soon. Still undecided if I'll be doing any more contests this year or if I'm doing any before Battle in the Barn, January 30, 2010. This week I'm hoping my SSB arrives.

November 02, 2009

Walking – 30.5 minutes

Comments: Felt horrendous yesterday, didn't even want to move. Feeling so much better today but not well enough to go to work or lift. Did a short walk today to at least get the blood flowing. Being sick has made me lose a lot of weight (I'm under 241lbs now) so I'm trying to put more food in me even with my suppressed appetite. I'm hoping another good night of sleep and I'll be well enough to do my post-contest deload workouts.