December 17, 2013 & December 18, 2013 - Injury

Week 3 was a bust. I hit a detour in the way of an injury. Did something to my back doing block pulls. Feels similar to what happened back in June. Understandably pissed off about it. Going to spend time thinking about how to proceed from here. I've come back from injury before and can do it again. Not sure how long I'll be out though.

December 17, 2013 – Overhead Training

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
85x5
115x5
145x3
175x3
205x1
235x4
235x4
235x4
235x4
265x2
295x2 PR+5lbs

Axle Jerks
270x6
270x6
270x5

Axle Klolov Presses
85x15
85x15
85x15

Band Triceps Pressdowns
LB+MMBx25
LB+MMBx25
LB+MMBx25
LB+MBx25

Face Pulls
AB+MMBx25
AB+MMBx25
AB+MMBx25
AB+MMBx25

22 Minutes of Stretching

Comments: Still going strong here. I screwed up the light single before the work sets. I pulled it too high and had to think about it and ended up like strict pressing it. Soft belt keep trying to pop off during the work sets. It did on the last set of 235lbs. Had another wake-up call with 265lbs when I missed the first rep. I tried to use the rebound from catching the weight from pop off the stomach but it was too far out in front. Had to slow it down and get the double I needed. Definite wake-up for me going in to the heavy double. Made sure that I took my time and hit that double solidly. I think the rack work with holding the weight for so long is making it easier for me to let everything settle on my heavy attempts. Weight felt heavy with the rack jerks, only got six reps on my best set. Klolov presses are starting to get hard at this point. Band stuff was good, forgot my mini band so I made a bigger jump than I had planned for face pulls.



December 18, 2013 – Lower Body Training

Dynamic Warm-ups

6" Block Pulls
135x5
225x5
315x5
405x5
455x5
Add Straps
495x5
545x5
585x0
585x1

Safety Squat Bar Squats
155x3
205x1

Comments: Another terrible deadlift session. What stinks about this one is that I felt strong. The plan was sets of five on 6" block pulls, adding plate-quarter-plate style after warming up. I was doing the sets beltless and was going to put the belt on eventually. My body had other plans. Something in my lower back just went on my fourth rep with 545lbs. I felt a lot of tension and then something shifted, the tension was gone and pain flooded my back and hips. I took a moment to regroup and pulled my fifth rep. It was a weird feeling and I wasn't sure what it was but I thought it would pass. Put on the hard belt and couldn't budge 585lbs due to the pain. I rested a good five minutes or so and gave it another shot and managed to pull it up once. I started doing squats but it was too much and I packed it in and called it a day.

December 09, 2013 – December 13, 2013

Second week down in the book. Upper body still going strong but had a hiccup with lower body. Going to make changes to that from here on out. I can handle the two overhead sessions in the week but deadlift is suffering from doing heavy squats. Will have to try alternating them. We’ll see how things are in two weeks’ time if the contest is in the cards. Didn’t get event training in this week due to stress from this week as well as snow. Will be a bit more planned from here on.

December 09, 2013 – Overhead Training

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
80x5
110x5
140x3
170x3
200x1
230x4
230x4
230x4
230x4
260x2
290x2 PR+5lbs

Axle Jerks
265x8 PR+5lbs
270x7 PR+5lbs
270x6

Axle Klolov Presses
80x15
80x15
80x15

Band Triceps Pressdowns
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

Face Pulls
ABx25
ABx25
ABx25
ABx25

24 Minutes of Stretching

Comments: Not bad. Continuing the Ort/Mag and still feeling good. Some hesitation with the heavy double at the end. Just got to keep pushing. Rack work felt better this go around, possibly from the heavy front squats making it feel light. I think that rather than doing straight sets of 8, I’m going to do a weight and when I hit 8, I’ll add weight. Not much to say after the big work, just finished up with the light stuff.

December 10, 2013 – Deadlift Training

Dynamic Warm-ups

Deadlifts
135x5
135x5
225x3
315x3
405x1
Add Straps
455x4
455x4
455x4
455x4
520x2
585x0

Comments: Ass. This all felt heavier than last week. Plan here was to do a double with 585lbs. My best triple is 585lbs. Couldn’t even break it off the floor. Ort/Mag for deadlift is out. Called it a night to simmer down.

December 12, 2013 – Squat Training

Dynamic Warm-ups

21" Axle Front Box Squats w/ AB’s
No Bands
72x5

72x5
116x3
160x3

Add Bands (+145lbs)

72x3

116x3

160x3

205x3
225x3

245x3

265x3

285x3

305x3

325x3

345x3

Axle Zercher Squats
305x10
305x10
305x10

Meadow Rows
125x12/12
125x12/12

Band Leg Curls
ABx25
ABx25
ABx25
ABx25

26 Minutes of Stretching

Comments: This went well. I really wasn’t expecting much and I’m happy to hit my goal plus 40lbs with no hard belt. I don’t think I’ll be doing this again though and just stick with straight weight. Spent time after this to recover and think about what to do next. After messing around with some stuff, I went with zerchers again. Had to use the tiered rack so a lot of walking out for these. Put rows in this day to see if my arms would let me. Going to move it back to press day.



December 13, 2013 – Press Training

Dynamic Warm-ups

Seated Axle Rack Presses (Forehead Height, No Back Support)
75x5
100x5
125x5
150x5
175x5
200x5
225x5

Close Grip Axle Incline Bench Presses
175x3
210x3
240x8 PR+5lbs
245x8 PR+2 reps
250x6 PR+5lbs

EZ Curl Bar Skull Crushers
110x12
110x12
110x12

IYT’s
5’sx12
5’sx12
5’sx12

21 Minutes of Stretching

Comments: I liked how z-presses went so I stuff with something similar. I’ve done them with the swiss bar and barbell but from the top of my head. Makes a big difference. Just keep adding weight and doing sets of 5. I decided to take the same idea that I started using for jerks and did sets of 8, adding weight if I got it. Added 10lbs from last week but it was ugly. Skull crushers seem to get easier the more I do them.

Training Plans & December 02, 2013 – December 07, 2013

Normally I try to update daily but I just couldn’t this week. I’ve been trying to at least get video up as soon as I can. Work then right to the gym for several hours leaves little time to post stuff up besides the weekend so this might be the norm for now. I was supposed to start training under Mike this week so I’m trying my best to set it up to what I’d think he’d have from my talks with him and from his logs and from other people that have trained under him. Pretty much means a 4 day week minus events. I’d said I was going to wait until mid-Spring for a contest but considering the circumstances, I’m aiming for one at this time to keep my mind occupied. So training is geared toward PA Dutch Strongman on February 1, 2014 in Lancaster, PA for now. I’m giving myself two weeks to at least see how I’m holding up and then another two weeks to see if I’m running on all cylinders. Nine weeks until the show to get in some good training.

December 02, 2013 – Overhead Training

Dynamic Warm-ups

Axle Clean and Jerks (one clean)

75x5

105x5

135x3

165x3

195x3

225x4

225x4

225x4

225x4

255x2

285x2

Axle Jerks

265x7 PR+3 reps

265x6

265x6

Axle Klolov Presses

75x15

75x15

75x15

Band Triceps Pressdowns

LB+MBx25

LB+MBx25

LB+MBx25

LB+MBx25

Face Pulls

LB+MMB+MBx25

LB+MMB+MBx25

LB+MMB+MBx25

LB+MMB+MBx25

28 Minutes of Stretching

Comments: First week back to training. I’m using the Ort/Mag scheme for axle like I did for dumbbell as it definitely seemed to work better than 5/3/1 did. Made some tweaks to it based off of how it went with dumbbell. My overhead is explosive in nature due to utilizing jerks so not really much sense in doing 80%x2x2. I need to feel the +90% weights for the clean (build it up for later) as 275lbs is a piece of cake to lift once. I should be getting in some good clean practice with this setup and that is definitely what needs the most work. Work in progress. 285lbs ties my best double so this is a good start. Rack work was tougher than expected. Axle work beforehand made a 5lbs increase near impossible. Noted for next time haha. Couldn’t just use push jerk style and went to split style. Dropped a set as I had some other things to add to this workout as well. Klolov presses are weird. Even this light weight in the awkward position felt welded to my back. Once it was up, it was smooth sailing. It will be interesting to see how these play out. Went for the band stuff to finish up the day.

December 03, 2013 – Deadlift Training

Dynamic Warm-ups

Deadlifts
135x5
135x5
225x3
315x3
405x1
Add Straps

455x4

455x4

455x4

455x4

520x2

520x2

Add Mini Bands (+50lbs)

455x8

Cambered Squat Bar Goodmornings
270x12
270x12
270x12

Pull-Ups

bwx12 (regular grip)

bwx12 (hammer grip)

Reverse Hyperextensions
50x25
50x25
50x25
50x25

29 Minutes of Stretching

Comments: Definitely tired from yesterday for sure and in an especially foul mood from gym chatter that I won’t go into here. Mad enough that I screwed up my first work set and cut a gash in my shin from the deadlift bar. Using Ort/Mag here as well and I’m doing it pretty much as written. Grinding lifts are painful with this. Hopefully this entry week will get me ready for next week because this was rough. I’m thinking just shoot me at this point haha. Down set I added mini bands with the goal of just eight reps. Seemed to do the trick. Made good work of gm’s, don’t think I could handle anything heavy after the deadlifts. Was going to do pulldowns but just felt off so I went with pull-ups. Even though I haven’t done pull-ups since I was around 265lbs, these were pretty easy at 285lbs. Did two different grips and I’ll see about adding a little weight next time. Finished up with reverse hypers and stretching.

December 05, 2013 – Squat Training

Dynamic Warm-ups

21" Axle Front Box Squats
72x5
116x5
160x5
210x5
250x5
300x5
340x5
390x5
440x3

Axle Zercher Squats

300x10

300x10

300x10

Band Leg Curls

ABx25

ABx25

ABx25

ABx25

31 Minutes of Stretching

Comments:  Even with a day of rest, a bit leery about doing this kind of workout. Still got the clicky right knee thing going on too and with how my deload workout with these went, not thrilled going heavy. Initial plan was 5/3/1 like I had been doing but I figured screw it, I’m not interested in doing high reps, that is what assistance and supplementary lifts are for. Can’t rep out a car deadlift if I can’t break it off the ground. So I went with plate-quarter-plate jumps, aiming for sets of five. Definitely surprised myself with how easy this stuff felt. I was having issues breathing with 440lbs but still got a solid triple. Will have to see how I feel next week. Best thing was no issues with the knee. Went for the gusto with zercher squats. The most reps I’ve done on the axle version is five so doubling that was no fun, especially since it wants to roll out of your arms the second you come out of the hole. I felt close to retching between sets. I’d forgotten how hard this works the upper back as you got to keep it flexed hard the whole time to keep the weight close to you. Forearms swelled up from holding the weight so any attempts at rows were pointless. Finished up with band leg curls and a lot of stretching.

December 06, 2013 – Press Training

Dynamic Warm-ups

Axle Z-Presses

75x5

95x5

120x5

145x5

170x5

195x5

220x3

Close Grip Axle Incline Bench Presses
165x3

195x3

225x8
235x8 PR+3lbs

245x6 (misgrooved)

EZ Curl Bar Skull Crushers
105x12
105x12
105x12

Meadow Rows
100x12/12
125x12/12

IYT’s
5’sx12
5’sx12
5’sx12

25 Minutes of Stretching

Comments: This went well. Triceps still super sore from Monday. Initially put down axle strict pressing just to have some idea of what to do today but I decided to go with z-presses as I haven’t done them in forever. Same idea as front box squats yesterday, just keep adding weight. Hit my old, old PR single for five and then hit more for a solid triple. Right quad cramped up hard on me during the heavier sets. Didn’t use my hard belt as I think it would have defeated purpose of the lift some. Moved on to incline. Took a page from Dimitar Savintinov by doing them with a slight pause on the chest. Makes them tougher but still hit a small PR. I felt strong with 245lbs but I misgrooved on the fourth rep and had to readjust and rerack it. Really killed the rhythm I had. Oh well, next time. Triceps didn’t like skull crushers at the start but I pushed through. Was going to call it here but I figured I should try to get some rowing in. Tried out Meadow rows. Might keep them, just have to see next time. Stretching and burritos to end the night.

December 07, 2013 – Event Training

Dynamic Warm-ups

55 Gallon Oil Drum Bearhug Carries (turns at 235’6”)

85xpick

110x471’

110x471’

Sled Drag

45x.25 miles

Comments: First week back and I didn’t want to kill myself. The contest doesn’t really have the typical moving events so I had limited stuff to use at home. I want to crush the keg carry event. I’ve always been good but my last showing at the Pro/Am in May was pitiful. No more. I took out my big oil drum, but some weights in it and walked down the block and back while holding it in a bearhug. I know from experience that keg will fatigue the legs, but the upper body is going to fail first. Arms, back and chest were sore from the first run and I was definitely out of breath. So I did it again and I think this time was smoother as I knew what to expect. I could have gone father both times. Not going to do this every week but I do plan to have this in here to help get my endurance on a carry up. I’ll try next time with more weight. Decided to walk around the block with a light sled to finish off the session. Not bad but definitely noisy haha. So far, so good. Just going to have to see how next week goes.

Jenkins and Deload

I'm feeling really torn up right now. My friend, Mike Jenkins, passed away in his sleep on November 28, 2013. I'm still in shock; angry, sad, scared and confused. It's hard to accept that he is gone. I remember one time when Jenkins wanted to get in a yoke session in during the holidays (think this was 2009) and every where else was closed. I told him I had a yoke in the backyard. There was a good foot of snow in our yard and it had remelted into an icy mixture. Didn't matter as he helped me clear a path from the backyard to side yard to do some yoke runs in the street. That's the kind of guy he was. Never an issue to have him open up the gym for you at the crack of dawn on the weekend. He will be missed. Anyway, I was on extended deload the past two weeks:

November 19, 2013 – Overhead Event Training Deload

Dynamic Warm-ups

Barbell Jerks
55x5
85x5
115x5
145x5
175x5
115x8
115x8
115x8

Band Triceps Pressdowns
MMB+MBx25
MMB+MBx25
MMB+MBx25
MMB+MBx25

Band Face Pulls
LBx25
LBx25
LBx25
LBx25

24 Minutes of Stretching

November 20, 2013 – Deadlift Training Deload

Dynamic Warm-ups

Deadlifts
135x5
135x5
230x5
290x5
350x5

Cambered Squat Bar Goodmornings
160x12
160x12
160x12

Wide Grip Pulldowns
135x12
135x12
135x12

Reverse Hyperextensions
50x25
50x25
50x25
50x25

23 Minutes of Stretching

November 22, 2013 – Squat Training Deload

Dynamic Warm-ups

21" Front Box Squats
45x10
115x5
115x5
175x5
220x5
265x5

Zercher Squats
155x12
155x12
155x12

Band Leg Curls
LBx25
LBx25
LBx25
LBx25

20 Minutes of Stretching

November 23, 2013 – Press Training Deload

Dynamic Warm-ups

Barbell Strict Presses
50x5
75x5
100x5
125x5
150x5

Close Grip Barbell Incline Bench Presses
135x8
135x8
135x8

EZ Curl Bar Skull Crushers
60x12
60x12
60x12

Chest Supported Rows
215x12
215x12
215x12

IYT’s
5’sx12
5’sx12
5’sx12

27 Minutes of Stretching

November 25, 2013 – Overhead Event Training Deload

Dynamic Warm-ups

Barbell Jerks
55x5
85x5
115x5
145x5
175x5
205x5
235x5
175x8
175x8
175x8

Band Triceps Pressdowns
LBx25
LBx25
LBx25
LBx25

Band Face Pulls
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

25 Minutes of Stretching

November 26, 2013 – Deadlift Training Deload

Dynamic Warm-ups

Deadlifts
135x5
135x5
230x5
290x5
350x5
410x5
470x5

Cambered Squat Bar Goodmornings
215x12
215x12
215x12

Wide Grip Pulldowns
180x12
180x12
180x12

Reverse Hyperextensions
50x25
50x25
50x25
50x25

28 Minutes of Stretching

Had meant to train yesterday and today but just not in me considering the circumstances. I plan to hit it hard and heavy Monday.

Maryland's Strongest Man - 11/16/2013

This year has certainly had some ups and downs for me. I put too many eggs in one basket going for the Pro/Am in Louisiana. Injuring my back/hip doing a local contest a month after pretty much put an end to my competitive season for 2013 and any shot at Nationals. I’ve already discussed the whole recovery issue in my training and won’t revisit it again. On the plus side, I got promoted at work in July and I’m making almost twice as much as I was before. For this show, I was all in and aiming to qualify early for 2014 Nationals and work on my gym strength. While training wasn’t the optimal, I felt like this was the best I’ve prepped for a show on my own.

Training had been going well. Pressing was the best it has ever been, I was moving well on yoke and I invested in a deadlift suit. Hell, my deadlift was back to level it was two years ago when I hit my life-time PR of 645lbs. Then I strained something in my oblique two weeks out. I tried to train though it but knew I had to stop and rest. So my training was just going for walks, watching tv and trying to sleep away the pain. Developed an eye twitch around that time as well and I’m sure it is more related to work stress than anything else, hence trying to get more sleep. Week of the show, I got a deep tissue massage and a chiropractic session in. This was the best I could do.

It was good to do a local show this time as I could sleep in my own bed. I did have to get up at seven so no sleeping in this Saturday. Had to be there early as there were 70 competitors signed up for the show. The drive down was uneventful; just remember hearing “Paradise By The Dashboard Light” by Meatloaf at least once on my dad’s iPod. The parking lot was packed and all the events were outside, so a bit nippy. I weighed in with my shoes and warm-ups on at 283lbs on the dot. They gave me the number 6 and that was my order for the day besides the max events. I think I was the still the second lightest out of the over 265lbs group (Andy Deck was like 235lbs or something). Speaking of Andy Deck, he gave me the typical Maryland greeting of displaying his gooch, and Steve Mattheu asked me where to he could take a pre-contest dump. As I said, typical Maryland greeting. Stacked field with 6 in the under 265lbs class and 8 in the over 265lbs class. We were being scored separately but we were all running together all day.

The first event of the day was the max circus dumbbell. This event went through a few changes leading up to the contest. Initially, it was going to be last man standing style, starting at 125lbs and increasing by 10lbs. This style would suit me as it would give me plenty of warm-ups. However, due to the number of competitors, it was changed to max with three attempts with 20lbs jumps. Opening weight would be 155lbs and we would have 30 seconds for an attempt. Considering we were outside in a slick parking lot on a slant, I wasn’t so sure I could start with my planned opener of 175lbs. I got to do some warm-ups and hit 175lbs pretty easy so I went for that as my opener. I went for it and got it up easy. Loaded it up to 195lbs. A bit more deliberate (had to hold to lockout for a bit) but again I got it. Next weight was 215lbs. With how 195lbs felt, this was going to be a long shot, even if everything was perfect. It would be a 13lbs PR for me. I told myself I would give it just one solid effort since it would take a lot out of me to clean it multiple times and with the 30 seconds limit, which would really be all I could muster. I went with a two part clean and got it up to the shoulder. Had a little issue with getting balanced and then went for the leg drive. It wasn’t going anywhere. No one else got it (though they were close) so the event ended with a 3-way tie for first. So a good start to a comp haha.

Up next was the yoke. This event also had some changes. Initially this was going to be a medley of yoke and frame. The weight was then dropped for the yoke. Come contest day, the frame was removed and the yoke was back up to the original planned weight. So, 50’ course with an 825lbs yoke with a 60 seconds time limit. I didn’t think I could win this event but I thought I would be in the mix for top three placing on this with how my training was going. Not sure what happened here though. My warm-up run with 595lbs just sucked and I actually dropped it. I could say it was the downhill course or my contest shirt being slick but these aren’t good excuses since everyone else had these conditions to deal with (besides some guys doing the course uphill). I lowered my pick height one notch to compensate for the slanted course. I got a good pick and was off to a speedy start. The yoke got too far forward on me and I dropped it. I was kind of freaking out as I hadn’t dropped a yoke in training since I took aim at this show. I repicked and slowed down to keep the forward sway to a minimum. Then I hit a divot and dropped it again. I repicked it again and just held my breath the rest of the course to finish. It was good thing it was just yoke because holding my breath was a bad thing and my left side started spasming and I went to the ground. Never had that happen on yoke. Not sure on my official time but my time from my camera has me doing 19.43 seconds which is a horrible time for me. Until I see the official results, I’m not sure on my placing on this event but I know it wasn’t last and it wasn’t first.

The third event was the hummer tire deadlift. This event and I are not friends, especially since this is the thing that did me in back in June. Initially last man standing but changed to rising bar 3 lifts and you are done. 50lbs jumps just like last time as well. This was the entire reason why I bought a deadlift suit. I didn’t matter if it would only give me 50lbs, I needed every pound I could get to keep from being in last place. Using a suit was weird but my training with it lead me to believe that 700lbs was a possible lift for me. I maxed at 650lbs raw in June and I was trying to think of the best strategy for this to get the most points. I knew I could do 650lbs but not sure with 700lbs considering the circumstances and if I tied with someone else and I took less attempts to get there, I’d get more points. I went with 650lbs as my opener and got suited up and it went up okay but it wasn’t making me confident in 700lbs. My ego couldn’t take a miss at 700lbs and I don’t know if getting 700lbs helped my placing. I had my friend Pat crank the straps as hard as he could. I had thought I had had the suit tight before but this was ridiculous. The suit was crushing my balls. I needed to lift now. As soon as the guys opening with 700lbs went I just strapped in and pulled. I had to hitch to lock it out but I got it and immediately begged for someone to take the straps off. Painful but I got the lift. Even with that, I believe I ended up in 6th.

The next event was the car deadlift hold. I was not looking forward to this after the deadlift. Initially, straps were not allowed but then they were because of the handles being so thin and having no knurling. I had been training this with no straps as I had access to the same apparatus. I had also done the apparatus plus my car and 300lbs on the handles for a decent time. But I was dreading it all the same. The car on the thing alone was stupid heavy without added weight. Luckily, the weight on the handles was dropped from 270lbs to 200lbs. I knew it would be a max effort to lock this thing out. The winning time had been just over 51 seconds with second being like 24.5 seconds. I got set and pulled. It felt like forever but the frame broke the ground and I locked it out. The weight in hand was soul crushing, definitely over 800lbs at the top and I knew going after first wasn’t happening. I started to taste numbers by 10 seconds and my vision started to go black around 20 seconds. My time from my camera was 25.69 seconds but official time was closer to 24.5 seconds. I beat Andy by .10 seconds and beat another competitor by .30 seconds so it was very close cluster of times. Howard Battle went after me and crushed it with over a minute to win. So a pleasant surprise of 3rd for me here.

The final event was stone over bar and I wasn’t looking forward to it. That’s right, I wasn’t looking forward to a stone event. Stone over bar can be boring if it is a light stone. Weight was 350lbs over 52” bar in 60 seconds.  I was tired and beat by this point and was jokingly asking if anyone else just wanted to do 440lbs for reps instead. No other than Andy haha. But honestly, I knew I wasn’t in my best stone for reps shape. I think the most reps I did this whole cycle was a triple with 415lbs and I only hit stones three times total. It was somewhat cold too so not the best conditions for Spider Tack either. I was hoping for it to be low reps but then Chad Dunn and Andy had to make the number to beat five. So I guess I have to work for the win. I felt off but just kept at it. I just loaded the stones from the hip drive, didn’t bother to work extension. I noticed the guy rolling back the stones lost a glove on the stone so my second rep had some added weight. When I got five, I knew I had six so I showboated a little, doing the Hulk Hogan and got that rep no problem. I had like 10 seconds left so I went for seventh but went for it halfhearted and got it stuck on the bar. My abs were cramping so I stopped there. There were two guys left to go but I didn’t think either of them would get six. My number held up and I won the final event.

I generally prefer waiting until I know the official scores before posting these but I didn’t get a chance to this time. I was announced as getting 3rd in the super heavyweight class. My best showing this year. However, it isn’t first and with the new contest levels, it’s not good enough to qualify for Nationals. In the words of Ricky Bobby, “if you’re not first, you’re last” is the case. I did get to hang out with old friends and meet some new friends. A 175lbs athlete did a 210lbs circus dumbbell and local guy did 910lbs on the hummer tire deadlift without a suit. For me, this is my last show for this year and probably won’t compete again until May of next year. Most likely going to be training under Mike Jenkins for the foreseeable future so my log may not be as detailed or frequently updated as it currently is. Plan right now is to continue to get stronger and make use of my added bulk.

Edit: It seems that I actually got 2nd place after closer look at the scores. Still don't qualify for Nationals though.

November 05, 2013 – Overhead Event Training & November 06, 2013 – LB ME

Figures that I would screw things up so close to a contest. Whatever I did to my abs/back has been present this whole week and I really don't want to rely on anti-inflammatories. Did just two workouts last week and been spending my off days just resting and walking. Probably not doing any training this week either. Just have massage and chiro appointments. I got to say, I'm frustrated with a lot of things regarding my training. My deadlift was riding high two years ago and then I started listening to others. It has taken me two years to just get back to where I was. Granted my overhead and upper body strength have increased, I'm still so very far behind. I've considered quitting seriously twice in the past 30 days. My knees click, I weigh almost 100lbs more than I did when I graduated high school and I usually have something bugging my hips and back. And when that happens, I can't do the stuff I enjoy and I find my free time becomes boring. Enough whining, here is last week's training.

November 05, 2013 – Overhead Event Training

Dynamic Warm-ups

Circus Dumbbell Clean and Presses (Left Side Only)
40x5
70x5
100x3
130x3
160x4
160x4
160x4
160x4
180x2
180x2

Axle Jerks
170x3
215x3
260x8
260x8
260x8
260x8

Band Triceps Pressdowns
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

Band Face Pulls
LB+MMB+MBx25
LB+MMB+MBx25
LB+MMB+MBx25
LB+MMB+MBx25

25 Minutes of Stretching

Comments: Feeling kind of crappy so just aiming for the planned 180x2x2. 160lbs felt ok but definitely some slop. Certainly noticeable in the 180lbs sets but I think some of it had to do with me doing the doubles hang clean style for the second reps. Not pain doing the axle jerks from the rack. Finished up with band work for triceps and back.



November 06, 2013 – LB ME

Dynamic Warm-ups

6" Block Pulls
135x5
225x5
275x3
315x3
365x3
405x3
455x1
495x1
545x1
585x0
Add Straps
625x1
675x0
665x0

Glute Ham Raises
bwx6
bwx6
bwx6

Cambered Squat Bar Goodmornings
265x12
265x12
265x12

Wide Grip Pulldowns
225x12
225x12
225x12

Reverse Hyperextensions
50x25
50x25
50x25
50x25

25 Minutes of Stretching

Comments: Trying to see where I am for the contest. Weights felt good. I attempted 585lbs double overhand and I broke it off the blocks but not happening. Just went up to 625lbs rather than do 585lbs again with straps. 625lbs went up great and I really noticed that my lockout felt smooth on my reps. I got greedy and excited and went big for 675lbs. Got it to my knees but not happening. I was really angry about this. I was also stupid by trying 665lbs after and that didn't go anywhere. Took a lot of effort to calm myself down and continue working out. If I had gone right for 665lbs for a small PR, it would have gone up. I feel I'm finally back up to my deadlift strength from two years ago. Maybe I can find a way to break 650lbs on my own. I did glute ham raises with just bodyweight as strict as I could. I've been fooling myself with the band and weight versions. Gms felt good but boy were pulldowns tough. Finished up with reverse hypers and stretching.

November 01, 2013 – ME UB

Strained a muscle in my lower back doing overhead stuff yesterday. Hopefully a day of rest will be enough for it to calm down so I can get in one last event session before the contest. Still debating training with Jenkins for now considering some of the progress I've made on my own for overhead and events. Next weeks plan is to do 160x4x4 and 180x2x2 on dumbbell and aim for 625-675 on 6" block pulls with no suit. I figure those weights could be my openers on the max lifts. All assistance work will be the same and then super easy week of the contest.

Dynamic Warm-ups

Close Grip Barbell Incline Bench Presses
45x10
75x5
105x3
135x3
165x3
195x3
225x1
245x1
265x1
285x1
300x1 PR+10lbs
310x1 PR+20lbs
320x1 PR+30lbs

Axle Strict Presses w/116lbs of Chains
75x3
105x3
135x6
150x6
165x4 PR+14lbs

EZ Curl Bar Skull Crushers
100x12
100x12
100x12

Chest Supported Rows
360x12
360x12
360x12

IYT’s
5’sx12
5’sx12
5’sx12

26 Minutes of Stretching

Comments: This week went better than expected considering the new stresses of my promotion. Thinking about the contest and the future aren't a good mix haha. Today's plan was to do some pressing. First option was floor press; the rack was in use for squatting. Next option was board press; the only bench I that doesn't require me to unrack the weights from midway was in use. Screw it, time for some incline. Incline has been notoriously sucky for me and very much a speed lift. If the bar speed isn't enough to make it past the dead zone sticking point, the lift dies. I felt okay so I thought I could get 300lbs to match my 400lbs bench. I knew it was happening with how easy 285lbs went up. 300lbs was a bit tougher than I would have liked but I felt I had some more in the tank. I didn't think I could get 3 plates so I added just 10lbs. I don't like adding 5-10lbs on lifts. I was pretty amped at this point and made short work of it, really surprising myself. What the hell, another 10lbs. It felt much the same as 310lbs but I called it there. Moved on to chain pressing. Used to do these a lot in the past so a bit rusty. I'll have to be smarter next time with my start weights and jumps. 150lbs felt good but 165lbs was too much. My back didn't appreciate the straining but I felt alright and went through the rest of the workout. Skull crushers are starting to get challenging and it is getting tough to keep from using more slop. Rows felt nice and finished up with the usually shoulder stuff and stretching. My back felt like crap once I relaxed though and hopefully it shuts up soon.

October 30, 2013 – LB ME

Some updates. One is that I'm planning on hiring Jenkins to setup my training for a 3 month stint after the contest. I feel I'm back on the wagon as far as improving my overhead and deadlift but it isn't happening fast enough. The amature ranks are full of behemoths pressing +400lbs and deadlifting +700lbs. As for the contest, there have been some additional changes. Contests are always subject to change and it is on the form. The changes are to accommodate the large number of competitors (71). One of the events (the arm-over-arm pull) will be dropped to save time. Stinks for me as it is one of my best events. The contest is going from 6 events to 5 events. Another change is the last man standing events are now going to be by Wessels Rules (3 attempts, 1 miss and you are done). Fair enough, hopefully there will be time to let us adequately warm-up. The other is the order of events. The contest is in three groups with lardasses in a group with the womens class. Overhead, yoke/frame, deadlift, car hold and stones. Should be good for me in that I'll be fresh for the overhead and medley but might make the two deadlift based events suck. Hopefully it will fatigue the other heavies as much or more so than me.

Dynamic Warm-ups

Ultra Wide Sumo Deadlifts
135x5
185x5
225x3
275x3
315x3
355x3
405x1
445x1
485x1
520x1
Add Straps
555x1 PR+10lbs

Glute Ham Raises
bwx3
17x3
35x6
52x6
70x6

Cambered Squat Bar Goodmornings
260x12
260x12
260x12

Wide Grip Pulldowns
220x12
220x12
220x12

Reverse Hyperextensions
50x25
50x25
50x25
50x25

22 Minutes of Stretching

Comments: Yeah, I went with sumo deadlifts again. Felt like it. Haven't done any platform sumo pulls in years I think. The start was tough for these as expected. 520lbs felt alright, like my grip might be slowing me down so I figured I was good for a bit more with the straps. Wrong. Really tough to get it moving and my abs cramped up massively trying to lock it out. It was as if my guts became big, juicy caterpillars in rotten fruit. I was very happy to put that weight down haha. Decided to stick with ghrs but with no bands. Still super tough. I initially couldn't get one rep with 70lbs and had to regroup. I also figured out that these are why I've been getting bruises on my left ankle and heel. Been pushing into the foot plate very hard. Not much to say about the usually assistance work. Going to have to think about what I'm doing next week.

October 29, 2013 – Overhead Event Training

Dynamic Warm-ups

Circus Dumbbell Clean and Presses (Left Side Only)
40x5
70x5
100x3
130x3
157x4
157x4
157x4
157x4
177x2
197x2 PR+4lbs

Axle Jerks
165x3
210x3
255x8
255x8
255x8
255x8

Band Triceps Pressdowns
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

Face Pulls
LB+MMBx25
LB+MMBx25
LB+MMBx25
LB+MMBx25

26 Minutes of Stretching

Comments: Still progressing. I could have done a tiny jump of 2lbs but went with 4lbs. Some slop on the lighter type sets. Some of it I think had to do with the temperature in the gym fluctuating as my hands got quite sweaty. Had to chalk sides of both hands. I have to say the best set of the day was actually the heavy double. I don't know, maybe I was taking that one more seriously than the others. This might be the last week that I push the double to prepare for the contest. I felt strong with the weight. I'd like a big number but going to have to play it by ear as I'll have to do a heavy deadlift beforehand. Continuing with the axle jerks. Right knee was a little tender. Not sure what was going on with my balance on the second set with 255lbs but it sucked big time. Third set was the best. Finished up with bands for triceps and upper back.

October 27, 2013 – Event Training

Well, the plan for this weekend had been to help with a charity event and then get in a gym workout. The event was an airplane pull for The Wounded Warriors Project in Virginia Beach, VA. I figured I could do the plane pull arm-over-arm style after watching video of the test pulls. The conditions must have been different as I couldn't budge it. I got in a good isometric workout at least haha. After thinking for a bit, I went to Brute Strength Gym to do event training and then prepare for the long drive home.

Dynamic Warm-ups

Yoke
450x50'
600x50' in 8.25 seconds
690x50' in 9.78 seconds
780x50' in 10.72 seconds

Frame Carries
500x50' in 7.82 seconds
570x50' in 8.40 seconds
640x50' in 9.38 seconds
710x50' in 11.57 seconds

Band Leg Curls
ABx25
ABx25
ABx25
ABx25

Comments: I suggest every strongman competitor on the east coast make a trip out to Brute Strength Gym at least once to train as they have just about everything a strongman needs. Implements were heavy even empty so minimal warm-ups. Yoke felt really good. Not as fast on the lighter weights as I would have liked but my last set was the best I've done with above 750lbs. Used the frame instead of farmer's walk as I figured it would be good to test out the implement and get an idea where I'm at. Picks felt heavy but speed was good. About 1.5 seconds faster than what I can do with farmer's walk, probably because the pickup height is slightly higher. 640lbs was my last set but since it was done at the other end, I figured I'd add weight to be 10lbs above contest weight (just like yoke) and bring it back. Besides, the thing is 500lbs empty so I was getting in an extra set whether I wanted to or not. Pick was agony but I moved well. Finished up with bands for hamstrings and drove home.

October 25, 2013 – ME UB

Dynamic Warm-ups

Reverse Band Close Grip Barbell Bench Presses w/ AB's
No Bands
45x10
95x5
Add Bands (-90lbs)
135x5
185x3
225x3
255x3
285x3
315x1
345x1
375x1
405x1
435x1
455x0

Axle Strict Presses
75x3
145x3
175x6
195x6
215x6
235x6 PR+5lbs & 1 rep

EZ Curl Bar Skull Crushers
95x12
95x12
95x12

Chest Supported Rows
355x12
355x12
355x12

IYT’s
5’sx12
5’sx12
5’sx12

26 Minutes of Stretching

Comments: Tired this week. Went with reverse band presses. No way to set them up with my preferred bench so I used the power rack. It is not fun taking the bar out of the j-hooks. My best lift for reverse band bench was 405lbs with light bands. Considering the average bands were going to help even more off the chest and I did 400lbs straight weight last week. Lifts felt heavy and slow but video showed me fast lifts. I really wanted to get 455lbs but not happening today as it stopped around halfway. Haven't missed a lift in a while but I told myself it wasn't that bad and to move on with the workout. I wasn't sure what my 6rm was on axle presses so I started light to end on just 10lbs more than last week. That didn't feel so bad so I belted up and put 20lbs more on the bar. Tough work. First three were ok but the last three got exponentially tougher. Back bend and everything on these. Felt good to lie down again after that for triceps. Again, easy stuff, working on making them work. First set of rows surprised me but did much better on the last two sets.

October 23, 2013 – LB ME

Dynamic Warm-ups

Deadlifts w/MB's quad
No Bands
135x5
225x5
275x3
315x3
Add Bands (+240lbs)
135x3
175x3
225x3
265x1
315x1
355x1
Add Straps
405x1
445x1

Glute Ham Raises
bwx3
LBx3
LB+17x6
LB+35x6
LB+52x6

Cambered Squat Bar Goodmornings
255x12
255x12
255x12

Wide Grip Pulldowns
215x12
215x12
215x12

Reverse Hyperextensions
50x25
50x25
50x25
50x25

29 Minutes of Stretching

Comments: New deadlift bar had arrived Monday so I got to use it today for this workout. Spent a bit of time setting up and testing out band tensions (again). As I mentioned last time, I felt that the weight I was pulling for speed work felt heavier than I would think that weight would with the supposed band tension. Well, tried out the same setup with the new bands and the tension was 240lbs. So off by 80lbs. I worked up as heavy as I could double overhand. Couldn't quite lockout and hold 355lbs at the top. 405lbs was pretty tough but I figured I had one more in me and went for 445lbs. Slow and rough but no hitch. I was happy to put that weight down. Instead of doing straight sets with the second exercise, I'm going for a heavy set of six. Sets two and three were just awful and painful. Soreness in the hamstrings (and they were already feeling it from the band pulls) plus a big time pump in the bottom of the lower back. I wasn't sure I could stand erect to do gms. Didn't bother with warm-up sets for gms. Definitely can go heavier but easing back in as I really want to push my main and secondary lifts. Arms still beat from stones and circus dumbbell and it showed in both pulldowns and reverse hypers. How on reverse hypers you ask? My forearms were getting fatigued from holding on to the handles. Finished up with stretching and burritos.

October 22, 2013 – Overhead Event Training

Been doing a lot of thinking these past two weeks. Nationals have wrapped up and it's on to the 2014 season. For Nats, the trend toward heavier overhead and deadlift continues. 37 of the 64 HW competitors failed to get a rep on the deadlift event and the winning number was 6 reps. I'm not sure how much harder I can work the deadlift and overhead. Pro/Am shows are going to be Louisiana and Utah. Considering the distance and how the last one went, most likely not an option. Nationals is going to be in Reno, Nevada and could be a three day contest. This might just end up being year where stick to gym training and do local shows to make sure the competitive spirit is still there.

Dynamic Warm-ups

Circus Dumbbell Clean and Presses (Left Side Only)
30x5
60x5
90x3
120x3
153x4
153x4
153x4
153x4
173x2
193x2 PR+3lbs

Axle Jerks
160x3
205x3
250x8
250x8
250x8
250x8

Band Triceps Pressdowns
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

Face Pulls
LB+MMBx25
LB+MMBx25
LB+MMBx25
LB+MMBx25

28 Minutes of Stretching

Comments: Just playing it by feel at this point for overhead. Heavy stone work meant my arms and abs would be sore and my hammies would most likely be tight. The reps are still working so just going to keep pushing it until show time. 4x4 followed by 2x2. If I feel like crap, I do the easy set double again, if not, on to the heavy PR double. Definitely the best my circus dumbbell pressing has ever felt with the BDS dumbbell. Had a little bit of an interruption on my heavy double with someone asking me how heavy it was. It happens. Even axle jerks felt good this week. Maybe the slightly smaller jumps helped. I just felt like putting on all the big rubber plates. Only set I had issues with was the last one, I think I was off-center or something. Finished up with bands and stretching.

October 20, 2013 – Event Training

Dynamic Warm-ups

Yoke
320x50'
320x50'
460x50'
565x50' in 7.76 seconds
650x50' in 8.59 seconds
735x50' in 9.96 seconds

18" Pick Farmer's Walk
140x50'
140x50'
230x50' in 7.91 seconds
265x50' in 8.90 seconds
300x50' in 9.55 seconds

Atlas Stone Over Bar (52")
250x3
300x1
350x1
405x1
440x2

Comments: Never been to Colosseum Gym before and I also forgot how boring it can be driving over an hour to lift. I found the place easy enough and got to work. Yoke was first. It looked like the same model as the one at IronMill but I was told it was 20lbs lighter (230lbs empty). Got to tell ya, it is weird running down a hallway with weights. The slick floor might have slowed me down a little as my first set was quite slow compared to what I've done in the past. Had better runs with the heavier weights though. Farmer's were okay. I think that the speed pulls made the picks a bit slow. I was also worried about damaging the floor since the plates can cause more damage than the yoke when dropped (the roads by my house to can attest to that haha). In either case, my times were about half a second slower than my bests. Nothing over 10 seconds so still good. Moved on to atlas stones from there. I wasn't sure what they had as far as stones until I got there and I pretty much just had a vague idea of what I was going to do. Andy had told me before I went that they had a 440lbs stone so that was definitely in my head. The setup was stone over a bar on a banged up yoke with rebound mats to bring the stone back. I measured the cross bar at the lowest point and it was exactly 52". Possibly the same setup for the contest. Used tape as no one else there to help with putting on the sleeves and I used no tacky to start. I tested out the rebound mats and the second rep with the 250lbs stone was too explosive and it was launched back at me, knocking me over like bowling pin. Nice, bloody gash on my left shin now haha. Roll back was inconsistent for reps so I figured I'd just go heavy. Did 350lbs no tack and put some on for the bigger diameter stones. 405lbs was easy so I figured why not break in the 440lbs; it looked unused. Got the first one pretty easy and decided why not and did another. Lapping it was tough but the load was easy. Gun to the head, I think I had another. Cleaned up and drove home for recovery burritos and first-aid stuff.

October 18, 2013 – LB DE

Unintentionally a high stress week for me. I think I was up past midnight every night and my one eye was twitching on Thursday. Couldn't make myself get out of bed today until like 1:30. Good thing I don't have crap to do today.

Dynamic Warm-ups

17" Box Squats w/ ABs
No Bands
45x10
95x2
135x2
Add Bands (+145lbs)
45x2
95x2
135x2
185x2
225x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2
270x2

Deadlifts w/MB's quad
No Bands
135x5
205x1
265x1
Add Bands (+160lbs)
155x1
205x1
255x1
Add Straps
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1
305x1

Belt Squats
90x3
135x3
180x15
180x15
180x15
180x15

Band Leg Curls
ABx25
ABx25
ABx25
ABx25

30 Minutes of Stretching

Comments: Late workout today. I think a combination of setting up stuff and helping with the other lifter's squat workout ate up a considerable amount of time. Hopefully once I get back to normal work hours, I can streamline the process a bit. Squats felt good even with the lower box height. Concentrating on pushing out the knees, sitting in-between the legs and working fast. Did a bit of head bobbing on my first work set but got the taken care of in the next set. I don't think I've ever done this many sets before. Rehband lower back support popped off twice. Had to resort to using the second set of velcro to secure it for deadlifting. Used my new pair of mini bands for deadlifts and the band tension really kicked in at lockout so may be more than 160lbs (was using old bands to test). Had to set everything on 3" blocks to get tension at the bottom of the lift. Used straps on my working sets (just like I don't use the rehband support until my work sets on DE box squats) to save my hands and to keep myself in a double overhand position. Felt slower than squats and definitely feeling by the end. This will be the most sets of this wave. Belt squats after that. Cut down the weight drastically from what I had planned. The setup I'm using is different from what I was using in the past. Since the cable is in the way, I was arching hard to keep my face away from it. For the second set, I experimented with alternating sides each rep so that I could move my center of gravity forward. Much easier. Did the arch style for the last rep of each set though. Spinal decompression seems to mess me up a bit so I may have to pick something else if I get this feeling all the time. Finished up with band leg curls and lots of stretching. Got home super late but had brisket waiting for me.