May 31, 2014 – Week 0, Day 3

Dynamic Warm-ups

Chest Support Rows/Seated Shoulder Presses Ladder
150/80x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)
150/80x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)

Leg Extensions/Lying Leg Curls Ladders
185/100x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)
185/100x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)

27 Minutes of Stretching

Comments: Stayed up late, slept in late. Added in an exercise call "the inchworm" to my dynamic warm-ups. Not sure if I'm going to keep it in but we'll see. Did some super light pulls with 95lbs to get an idea of what form for strongman deadlift would work best for me in the future. Moved through the workout quick, no rest between sets this time. I could sense people circling like sharks on the leg exercise equipment. Good sweat built up like the last two sessions. Foundation training to commence Tuesday.

May 29, 2014 – Week 0, Day 2

Dynamic Warm-ups

Chest Support Rows/Seated Shoulder Presses Ladder
150/80x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)
150/80x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)

Leg Extensions/Lying Leg Curls Ladders
185/100x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)
185/100x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)

26 Minutes of Stretching

Comments: Dealing with some indigestion that is being exacerbated by the pollen in the air. Kind of made this week suck. Got through upper body stuff no issues and only rest was how long it took me to plop down on the machine and the minute break between to get a drink. Not so lucky with lower body. Even with my rest being the time it took to walk 12' total from one machine to the other, that was not fast enough to keep people from going in and changing the weights. But I got through it.

May 27, 2014 – Week 0, Day 1

Dynamic Warm-ups

Chest Support Rows/Seated Shoulder Presses Ladder
150/80x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)
150/80x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)

Leg Extensions/Lying Leg Curls Ladders
185/100x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)
185/100x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)

29 Minutes of Stretching

Comments: I think my body is just now starting the recovery process from the show, as I'm now noticing the bruises and aches. This week is going to be machine ladders. I didn't do the pull-ups/dips this time as last time irritated my biceps and I'd rather not piss them off anymore than I need to on an easy, recovery week. Two ladders for each exercise, only rest being the time it took to get out of one machine to the other and then about a minute to catch my breath before going through it all over again. Added weight for the lower body stuff. Going to do this two more times this week and then hopefully start my off-season training the following week.

Fit For Life American Strongman Show - 05/24/14

It’s a numbers game. For example; 2,490 miles of traveling, $1,064 in expenses, 133 days of training for 5 minutes to show what I got. I’ve now been to Shreveport Louisiana as many times as I’ve kissed girls named Jennifer (2). Coming up on six years of competing so while I’m still considered a youngster, I’ve been putting time on my body. As I’ve mentioned earlier this year, I was treating this contest as my National’s because I was coming back from yet another back injury and knew my chances of making it out to Reno Nevada, let alone qualifying, were minute. Plan going in was compete with high caliber competition and not get injured.

Last year, the drive was obscenely long. I really did look into flying down this time but my return flight would have had me spending over 13hrs on lay-over in Dallas Texas so that was not an option. Just trying my best to keep busy, listening to music, comedy CD’s and reading books (one I finished out of spite) while in the car and then keeping track of bathroom graffiti at the different state welcome centers on restroom breaks. On the food front, I either horrified waitresses at sit-down joints by ordering a family worth of food or caused a screeching halt in kitchen output at fast-food joints. During the times I was unconscious, I was in the back, feeling like my father was Reinfield, transporting Dracula across the ocean that is The South. There was daylight when we arrived and the city didn’t look so bad. Larry Flint’s Hustler House still there but it wasn’t offering “live, beautiful, classy ladies” this time. I guess they couldn’t guarantee that this year.

I signed in and weighed in at 280.6lbs. Heaviest I’ve weighed in at a contest. And 17.8lbs heavier than last year. I was asked to put down some interesting fact about myself that no else would know so that the MC could use it during the contest (he didn’t). I put down that I lifted a 505lbs atlas stone in training and that I once escorted Chubby Checker at Hershey Park. That story is for another time. The heavyweight class had 14 competitors including myself, which is the largest I’ve been in at a pro/am. I didn’t bother taking any photos this time around as the equipment wasn’t setup and it had been done before. I think the realization that I was going to be competing hit me at like 6:00AM the day of the show and I was having a hard time keeping my breakfast down. I’m truly a bundle of nerves.

The first event was the yoke. That’s right; no pressing event to start this off but the heaviest event of the day right off the bat. 900lbs implement with a 60’ course and a 60 second time limit. Initially, this was going to be one drop and done but the powers that be relented and unlimited drops allowed. I was not confident in my yoking abilities going into this event. The most I did in training had been 850lbs for 40’ and I ended up dropping it on that short run. Granted the Biggdogg Strongg yoke is easier than my own yoke. Surprise, surprise, we actually had time to warm-up on it! I did all the warm-ups I had planned on hitting and I was feeling comfortable with it. I was the tallest competitor so I was going last and since my yoke is not that good, I knew I’d be going pretty early in the next event. Unlike last year, I didn’t forget my good shoes or screw-up my yoke height. I did however, forget my gloves. I started off slow and steady but never felt like I could pick up speed. If anything I slowed down to deal with the sway (they couldn’t tighten the yoke) and I ended up dropping it. Good thing they didn’t do the one drop thing or I wouldn’t have finished the event. I dropped it a few times and ended up sliding it, costing me a 2 second penalty on my time. I eventually made it across the line at 38.82 seconds (including the slide penalty). Just like last year, I was the slowest of the people to finish the course. But I finished and that put me ahead of some people to give me a eleventh place finish.

Up next was the carry and deadlift medley or “Dione’s Deadly Deadlift” (alliteration for the win). To start, it was a 225lbs sandbag for 60’, 250lbs sandbag for 40’and a 275lbs sandbag for 20’ tossed into the bucket and then deadlift away until 60 seconds expired. Mixed feelings about this one as I’m good with carrying odd stuff but stink a deadlifting stuff. On the plus side, no straps or suits allowed on the deadlift, so grip was going to be a factor for everybody. Now this event had been tested out at the Amateur World Championship in February, with the winning number being 20 reps on the deadlift. Yeah, they were having none of that this time around. The time limit was shortened to 60 from 75 and another sandbag was added (from two to three). With that change, I was worried I would bomb the deadlift. No doubts I would get the sandbags for sure but the deadlift had me worried. My goal was to get through the sandbags as fast as possible so that I could take my time with the deadlift to psyche myself up properly. One of the things I did was place my belt down at the deadlift bucket, rather than run with it on for the sandbags. I remembered from last year with the keg carry and wheelbarrow medley that I almost passed out running with it on. I didn’t want to chance that. They announced that the weight in hand was 780lbs. The whistle blew and I was off. I took time to get the sandbags high on my body so that I could move as fast as I could without the implement impending my legs. Made it through the sandbags easy and then took time to put on my belt, chalk up my hands and shout at the deadlift apparatus before attempting the lift. It was slow going but up it came. Down signal given and then again attacking it as I was given the up signal command. Again, slow going but up it came. I tried to build up the nerve for a third but time was up. Granted I only go two reps, it was a little victory for me and it was a blast. Ended up with a tie for tenth on this.

The third event was axle clean and press. Fixed bar with tires filled with sand, loaded up to 310lbs with 60 seconds to get as many reps as possible. I’ve been working hard on this lift all this time, hitting 305lbs for five out of the rack and 310lbs for a double with a clean every rep just the week before. But that was fresh, with a revolving bar, not after 900lbs of yoke or lots of sprinting with sandbags. The fixed bar was definitely giving me troubles in warm-ups as I kept pulling the bar too low and would hit my belt buckle. But I got plenty of warm-up time to get used to it before going so I was ready for it. Or so I thought. The whistle went and went for my first clean and the axle spun out of my hand trying to pop it up to my chest. It won’t be perfect, got to deal with things as they come. This happened in training last week with 290lbs but I knew it wasn’t the end and went back at it. Took a bit for the weight to settle on my chest but I was able to launch it up to lockout for a rep. I still had plenty of time and went for another. Little more effort for me to get it to the shoulders and it definitely took it out of me. I took some deep breathes and went for it but my upper body just said no thanks. I still had time but I knew my upper body was done and continuing to try for more was just going to waste energy for the remaining events. This result tied me for last place.

Next was the farmer’s walk. High pick implements loaded to 320lbs with a 60’ course and a 60 second time limit. No real doubts of not finishing this event as I had done more in training with low pick handles for quite a few sets. I was sure this would be a strong event for me as my grip is strong. Granted I never trained on the Biggdogg Strongg handles before so they were a little weird to me. Top loaded implements that were much like doing oxygen tank cylinders as they bang against your sides. So not too sure how that would affect things but like I said, we got plenty of time to test out the stuff and got familiar real quick. I think my only concern on this event really was tearing a callus with how much hand work had been done so far and with another event to go. Whistle blew and I was off. My pickup was slow but I started moving. I started to bang my thighs and I slowed down a little near the end, crossing the line at 13.71 seconds. Similar to what I was hitting in training but only good enough for twelfth.

The final event was the sandbag load and wheelbarrow medley. Sandbags of 225lbs, 250lbs and 275lbs were spaced out about 20’ apart along the course. Not like last year’s wheelbarrow medley where they were carried like the deadlift medley from earlier but closer to what we did at the Hartford pro/am in 2012. The competitors were advised that this was done because the last year’s style built up too much momentum with the wheelbarrows from the longer course, hence the stops. Load a sandbag in the wheelbarrow (with 500lbs of plates at the handles) move the wheelbarrow to the next sandbag and repeat until done. I was sure this would be a strong event for me as I’ve placed fourth both times I’ve done a wheelbarrow medley event. I needed 4.5 points more than the guy I was going against to move up in the final rankings. Last event of the day, got to make it count. The whistle went and we were off. We started off pretty close but he was faster with getting back to the front of the wheelbarrow. His speed definitely surpassed mine but I kept my pace, loading the sandbags to the front. He was on the third sandbag when I got back to the front of the wheelbarrow after loading the second one. He was then moving before I got the third one in the bucket. However, my planning worked in my favor as my competitor had loaded the bags in with speed but not with precision as the weight in hands was too much for him and he dropped it. Spurred on, I picked up speed and easily finished the course. I felt good with my time as it was my best yet on this event by about a second and I had the lead. But everyone else was also good and my time fell from the top. I actually ended up with tenth on this event.

I stayed in the bottom third the whole contest and that is where I ended up, twelfth out of fourteen in the heavyweights. I didn’t fail to complete any event but that isn’t enough now. You got to crush each event. Compared with the top, I’m not very fast, and it really shows on lateral movements. Overhead is still a weakness but it doesn’t feel like I’m possibly far behind. Looking over the videos, I can see spots where I could have picked up points but that is in the past and I did my best.

For the show itself, I have to put up some additional observations. I’ve been to three ASC/NAS pro-qualifier shows and this was the smoothest run one I’ve been too. Even with the events going by in about an hour each, we all still had plenty of time for warm-ups on every event. Scores and competitor order were up quickly as well. The only bad thing I can think of is that the convention center was nearly empty but that’s not really something that ASC/NAS can control, that’s the promoters of the fitness expo concern. The new MC took a while to get into a groove but he did at the end and hopefully that enthusiasm continues in the following appearances. Can’t say enough about the competitors this show as there were a lot of injuries that happened during the show but there was no quit in any of them. No body pulled of the show due to injury and that was just kind of crazy considering the injuries that happened to some of the guys. I might make an appearance on tv but I can’t go into any detail because I signed a nondisclosure waiver. My favorite moment of the whole weekend had to be when my friend Jimmy Dart won his LW pro card and his girlfriend came out of the audience to embrace him. It was a cute, tender moment.

I was on pain medication 5 months ago and now I’m back competing with top competition. Nothing broken, just tried and in need of some time off. My plans are to work on my off season strength (specifically deadlift and overhead) while working on getting better at transitions between implements. Not too sure if I’ll be doing any more competitions but we’ll see if the bug bites me again this year. I want the rest of this year to be a building block for big things next year. Hopefully the big shows will be closer.

May 19, 2014 – Week 18, Day 1

Dynamic Warm-ups

Pull-ups/Dips Ladder
bwx(1/1,2/2,3/3,4/4,5/5)

Chest Support Rows/Seated Shoulder Presses Ladder
150/80x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)

Leg Extensions/Lying Leg Curls Ladders
150/80x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)
150/80x(1/1,2/2,3/3,4/4,5/5,6/6,7/7,8/8,9/9,10/10)

32 Minutes of Stretching

Comments: Last workout. Plan was to do stuff to get blood flowing. The machines I wanted to use were in use when I got to the gym so I did a ladder of bodyweight stuff to start. Pull-ups seemed to bother my right biceps so got to watch that this weekend. Once I actually got to work with the machines, it was good. Good deal of stretching, now the active rest.

May 17, 2014 – Week 17, Day 3

Dynamic Warm-ups

Sumo Deadlifts
135x5
185x5
Add Straps
225x3
275x3
315x3
365x3
405x3
455x3
495x3
530x3 PR+1 rep

55 Gallon Oil Drum Carries/Prowler Pushes Medleys
260x75'/485x75'
260x75'/485x75'

27 Minutes of Stretching

Comments: Lower body was just stiff and sore. Sumo pulls seem to be consistent. I put my straps on early as I wanted to make sure my form was set for the heavier sets. My form is different when I use straps and I didn't want a repeat of the last time I did sumo. Honestly, everything from four plates up felt heavy. Felt some slight pain in my left glute and hamstring doing these. Also fighting to keep down the negative thoughts and distractions that want to bubble up at inopportune times. The last three sets felt about the same difficulty and weight wise, so really surprised I did anything over 405lbs. Didn't want to push my luck and took the small PR. Overdid it on the medleys, as adding 50lbs to the oil drum and 85lbs to the prowler were hellacious. I was going to stay light but the 260lbs oil drum didn't feel terrible in practice. I was wrong as going 75' with it was awful. And then I killed my legs and lungs with the prowler. I did it one more time and then thought about dropping the weight to what I did last time. However, I wasn't recovering well from the last set so rather than hammer myself in deeper, that was it.

May 15, 2014 – Week 17, Day 2

Dynamic Warm-ups

Squats
45x10
95x5
135x5
185x3
225x3
275x5
315x5
365x5
405x5
455x5 PR+5lbs

Makeshift Glute Ham Raises (assisted)
bw(-50)x7
bw(-50)x5
bw(-50)x5

Standing Cable Rope Abs
190x16

27 Minutes of Stretching

Comments: Squats again. Things I wanted to work on was keeping the bar tight on my back to keep it from rolling and to get my position for my stance to be solid. Can't get by on just having the bar on my back, got to be actively keeping everything tight. Good portion of my warm-ups were in the tiered squat rack as the adjustable one was in use. Worked up to a near max 455lbs for five. 5lbs PR and 10lbs more than last time I went for five. Not great but it is something. From there, things were pretty good. I copied my workout wrong for the glute ham stuff as I thought it was only three sets. No issues with that or cable abs.

May 13, 2014 – Week 17, Day 1

Getting close so nerves are getting to me. Generally physically symptoms hit first and early. Then realization. Shoulders have been stiff for a few days now just thinking about it. Can't say the passion is dimming if I still care this much.

Dynamic Warm-ups

Axle Clean & Jerks (clean every rep)
116x5
116x5
160x3
160x3
200x1
200x1
230x3
250x3
270x3
290x3 PR+5lbs & 1 rep
310x2 PR+1 rep

Axle Chest Supports
370x48 seconds
390x43 seconds
410x48 seconds
430x46 seconds

29 Minutes of Stretching

Comments: Beyond nervous going in to this one. Actively trying to avoid any activity that would make my shoulders fatigued. Warmed up a bit heavier than usually and went up to what I felt comfortable without a hard belt. I was expecting easy time with 290lbs but I was wrong. I missed the first clean and it was like the wind was knocked out me both physically and mentally. Almost went into a cold sweat and had to fight the thoughts in my head telling me to pack it in and go home. I'm proud of myself for getting myself back in the fight. Took a big rest and went after 310lbs. Before I started training for this show, my dad asked me if he thought I could at least double this weight by show time. My answer in the affirmative was what was needed to go ahead with this contest. I needed a double. I tried for a third but not enough there. I'm need to work on my clean as I feel comfortable with the weights I'm using when it comes to putting them overhead. For supports, I did the same workout as last time, starting at 370lbs and going up by 20lbs. Two more real workouts to go.

May 10, 2014 – Week 16, Day 3

Dynamic Warm-ups

Yoke
215x180'
400x60'
400x60'
500xpick
550xpick
600xpick
600xpick
650xpick
700x60' 13.10 seconds
725x60' 12.16 seconds
215x180'

Prowler Pushes
385x60'
435x60'
485x60'
535x60'

32 Minutes of Stretching

Comments: I slept forever today. DOMS from the leg volume day still around. Same deal as the last yoke session, just longer distance and a shorter time limit for the runs. Unlike last time, my midsection wasn't cramping and sore from just breathing. I had an idea of what I could hit but again, there was uncertainty of how I felt with deadlifting last week and how many mistakes I made last time with yoke. Some things I worked on was cutting down on my pick-up shenanigans. The rocking back and forth under it is possibly keeping me from staying tight, even if it gives me cue to push up and forward. My yoke kind of has "ankles" so it will flex forward a bit as I pick it up. Need to review my records with this yoke versus other yokes but that is another day. The other big change was my hands. Wear my gloves and pulling the yoke together, rather than pushing it apart. I think these are good changes. Messed up my mental path, leading to a second pick with 600lbs. I think I slowed down with 700lbs and I was really peeved that I wasn't able to do it under 12 seconds. Not sure if I was worried about dropping it or my legs were sore but I knew that ending it there was unacceptable. Added a little more weight and went. Just over 12 seconds but probably one of my best yoke runs. The sky started to go dark so I really had to rush through the prowler stuff. I figured I'd just keep adding 50lbs a set and do 60' runs. Only rest was the time it took to turn the thing around and put the weights on. Sweating hard, lungs burning and legs twitching. Finished the prowler stuff just before the sky opened up.

May 08, 2014 – Week 16, Day 2

Dynamic Warm-ups

Angled Leg Presses
+200x3
+350x3
+440x12
+530x12
+620x12
+710x12
+350x15 (short rest)

Leg Extensions
305x8
305x8
305x8
305x8

Lying Leg Curls
190x8
195x8
200x8
205x8

Standing Cable Rope Abs
180x22

32 Minutes of Stretching

Comments: Again the rep machine workout for the legs. No knee issues this time around but felt pressure in my left hamstring where it connects to my glute but that is probably hip and back related too. I elected to do plate jumps for the leg press to work up to a top set. I overestimated my abilities as +710 was definitely a max effort to get the set done. So I stripped most of the weights as fast as my slow blood filled legs would let me a plopped back in the pilot's seat and did another set for 15. Quads were smoked. Took quite a breather before forcing myself upstairs to continue the workout. After how much my quads were throbbing, I didn't want to do high reps on extensions so I just put it to the max and did sets of eight. No really knee pain here and the weight was pretty easy. Since I didn't max out the leg curl machine yet, I did sets of eight, adding 5lbs a set. Hard fought but got it. Legs were all weeble-wobble trying to master going down steps to finish the workout. Abs felt pretty good and finally got over 20 reps with this weight. Tons of stretching.

May 06, 2014 – Week 16, Day 1

Yeah, not putting up my workout from Saturday. Highlights were missing a 445lbs deadlift. Messed with my head but I think I'm back at it.

Dynamic Warm-ups

Barbell Incline Bench Presses (2 count pauses)
45x10
75x5
105x3
135x3
165x2
185x2
205x2
225x2
245x2
265x2
285x2 PR+1 rep

Banded Push-ups
AB+MMB+MMBx10/AB+MBx3/ABx2
AB+MMB+MMBx6/AB+MBx3/ABx1
AB+MMB+MMBx7/AB+MBx4/ABx2

28 Minutes of Stretching

Comments: Plan this time was to hit something I knew I could do. Goal was not to miss. No shoulder aches so I was happy with that. Worked up to a fairly tough double. Could I have done more? Maybe, but not enough confidence to go for 10lbs, which is the smallest jump I'm to make for upperbody sessions. I had an idea for band push-ups again and it was awful. Pretty much a double drop-set with the bands. I thought I'd get more reps on the subsequent sets but my triceps and shoulders having none of it. Had to lay on the floor after finishing the last two sets.

May 01, 2014 – Week 15, Day 2

Dynamic Warm-ups

Safety Squat Bar Squats
65x10
115x5
165x5
205x5
245x5
285x5
325x5
365x5

Makeshift Glute Ham Raises (assisted)
bw(-50)x6
bw(-50)x4
bw(-50)x5
bw(-50)x5

Standing Cable Rope Abs
180x18

26 Minutes of Stretching

Comments: Dealing with some aches and pains. Knees ache, right foot aches, left side of my lower back/hip area aches. Plan for the workout was to squats with the ssb. A limiter was put in place to only work up to 365lbs so that I would be fresher for deadlifts on Saturday. 365lbs is 50lbs under my best 5rm for SSB so far. Also my first time squatting in chucks. I think it is a good change. To make things interesting, I did the reps with just the rehband belt. Ghrs were a pain. I couldn't get the setup just like I had last time on my previous makeshift attempt and was just too painful on my knees. I had to think up something else. That something else was using the lat pulldown station, bumper plates, a swiss ball, and a wooden platform. I've used this before when I first tried doing ghrs. Ugly stuff here. By this point, my callus on my right hand was loose so I just tore it off. The skin appears to be healing nicely. With my hand ok, I went to doing pulldown abs. Last time I tried them my abs cramped up hard and they were sore for a week. Felt good this day and I was just short of my best by a single rep. If I reset, I think I could've pushed it a bit more.