September 26, 2014 – Week 10, Day 3 & September 27, 2014 – Week 10, Day 4

Past two weeks have been trying as I have been sick and my family as a whole has been stressed. Some of that stress should hopefully dissipate this week. My mother’s father passed away in his sleep on Friday at the age of 89. More relief than sadness at his passing as he had lived a full life and had been suffering these past two weeks.

September 26, 2014 – Week 10, Day 3

Dynamic Warm-ups

2 3/8" Thick Bar Strict Presses
35x10

85x5
85x5
125x3
125x3
155x1

155x1
185x5
195x5

205x5
215x5

Barbell Bench Press w/SlingShot
225x3
275x3
315x3

355x6
335x8
335x8
335x8

Elevated Push-ups
bwx10
bwx10
bwx10
bwx10
bwx10

Super Set: Dumbbell Front Raises/Dumbbell Lateral Raises
25'sx10/10
25'sx10/10
25'sx10/10
25'sx10/10
25'sx10/10

Band Triceps Pushdowns (100 total)
SBx53/15/14/12/6

27 Minutes of Stretching

Comments: Another session in the book. I’m really not sure why my strict press strength is so crap at this point. Maybe it is the bar specifically or maybe I’m just not recovering from the other pressing session. In either case, I’m still pushing forward. Last set of thick bar was a max effort for that rep range. Tried out my new SlingShot. I had to buy a bigger one as the old one was too small. I felt good with 315lbs (my planned work weight) so I tried a bit more but it was too much at this time. Dropped it down 20lbs to do my work sets. I did elevated push-ups this week. I’m using three bumper plates to increase the range of motion, widen my hand placement and to include a bit of an incline (bumper plate for feet is a few inches taller). I’m going to stick with bodyweight until I can do them all without having to take a break mid set. Continued on with my shoulder raises superset and finished up with band triceps. It is really shocking how big of a drop off I get on these after the first set.

September 27, 2014 – Week 10, Day 4

Dynamic Warm-ups

Yoke
450x40'

450x40'
550x40'
650x40'
700xpick
750xpick
800xpick

850xpick
850x40' 10.28 seconds
900x40' 13.91 seconds
950x40' 15.10 seconds PR+20lbs (no drops)

Odd Object Carry Medleys (Faux Stone, H-Stone, Keg)
250x50’/240x50’/240x50’

250x50’/240x50’/240x50’

250x50’/240x50’/240x50’

250x50’/240x50’/240x50’

31 Minutes of Stretching

Comments: Stayed up late and slept in before going to lift in the mid-afternoon. I was going to go down to Maryland to train but things happen and I felt it was best to stay local this session. Went to train at Ironmill for heavy yoke. Goal was as long as I was under 15 seconds, I was golden. As last time, I felt slow on warm-ups and the weight felt stupid heavy on my knees. Last time, I started with 800lbs with a final weight of 900lbs. I wanted to hit well above that so I opened at 850lbs and went from there. 900lbs was close to the time limit but I felt I had to try 950lbs. If I got it no drops, it would be a new PR for me. A bit slow but no drops and just over the time limit. After reviewing the video, I was slower than the last time I did this kind of training. I was about a second slower with 850lbs and about a little under .1 seconds slower with 900lbs. Perhaps fatigue, perhaps illness, perhaps outside stress. I did go 50lbs heavier for another set (I didn’t feel confident enough to try that 7 weeks ago) so that is a plus. Set up an odd object carry medley for myself. I had a loading pin loaded up with weights to simulate a stone, the empty h-stone and the heaviest keg. Carry them down 50’ and run back 50’ to get the next one. I started with the hardest (faux stone) and ended with the easiest (keg). Not too keen on speed here as my head and lungs are still congested. Finished up with a good bit of stretching.

September 23, 2014 – Week 10, Day 1 & September 24, 2014 – Week 10, Day 2

September 23, 2014 – Week 10, Day 1

Dynamic Warm-ups

2 3/8" Thick Bar Clean and Jerks (clean once)
81x5
81x5
125x3
125x3
155x3
185x3
215x3
245x8
250x8
255x8 PR+3 reps
260x6 PR+5lbs & 1 rep

Incline Barbell Bench Presses
135x3
185x3
230x6
235x6
240x6
245x6

Rolling Dumbbell Extensions
45’sx15
45’sx15
45’sx15
45’sx15
45’sx15

Rope Triceps Pushdowns
60x15
60x15
60x15
60x15
60x15

Band Face Pulls (100 total)
ABx67/33

Band Pull A-parts (100 total)
MBx49/28/23

31 Minutes of Stretching

Comments: Very tempted to just go straight home from work and sleep, chalk up the week as a recovery week from the cold. I managed to talk myself into going, reasoning I wouldn’t need to breathe for most of the exercises. Thick bar stuff felt fine; perhaps legs were a little slow from doing events just two days earlier. Not enough oomph to get over six reps with 260lbs but still progress. Incline still a bear but I was not leaving the bench without getting all the reps, no matter how long it took. Higher rep triceps stuff went much better this time around. I could probably have done 50’s for the extensions but I was worried with the bruises and fatigue. Need to up the band tension for the face pulls.

September 24, 2014 – Week 10, Day 2

Dynamic Warm-ups

Front Squats
45x10
95x5
135x5
185x3
225x3
270x5
290x5
310x5 PR+5lbs
315x5 PR+10lbs
320x5 PR+15lbs

Deadlifts
135x3
225x3
315x3
Add Straps
365x1
415x5
415x5
415x5
415x5
415x5

Cambered Bench Bar Goodmornings
130x3
130x3
180x3
230x3
280x6
290x6
300x6

Hammer Strength Iso Rows
+180x3
+270x3
+360x3
+450x8
+460x8
+470x8

Crappy Glute Ham Raises
bw+45x6
bw+45x6
bw+45x6
bw+45x6

31 Minutes of Stretching

Comments: Lower body day with front squats first. Alternating between heavy front squats and lighter deadlifts with heavy deadlifts and power squats for reps. Despite not doing front squats for a while, they were good and hit a decent PR here. Deadlifting was also pretty good. I used my belt and straps and a crappy bar even with the low weight as I was trying to pull each lift as fast as possible. Definitely felt a slow down on the last set. The ssb is no longer at Ironmill so I looked for an alternative and used the cambered bench bar. A bit awkward and took some troubleshooting to get bar position right. Lower back and obliques cramped up pretty hard on the first work set. Used a different chest supported row machine and went up to what felt good. Did another version of the crappy ghrs I’ve been doing to hit the hamstrings. It was a late night for sure.

September 21, 2014 – Week 9, Day 4

Dynamic Warm-ups

Yoke
215x75'9"
305x50'
305x50'
395x50'
395x50'
7-Second Runs
485x62’0”
535x56’7”
585x56’2”
625x50’3”
665x51’7”
215x118'

Rolling Thunder Lifts
109x1/1
134x1/1
159x1/1
184x1/1
194x1/1
201x0/1
199x0 L
204x0 R
Over Loads
244x5/5
264x3/3

Atlas Stone Loads to 65"
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1
325x1

26 Minutes of Stretching

Comments: Still sick but better than yesterday. I eventually got up the gumption to do some events. Speed session on yoke with the drop calls at 6.9 seconds. Despite being sick, I improved on most things. I cut it close with 625lbs as it was just over 50'. I knew I had to be ready to get moving if I wanted to get 50' or more with 665lbs. I was moving and the cross bar hit me in the back of the head after I dropped it. Made it over 50' so happy about that. Took my new rolling thunder handle to Iron Mill to lift. Much harder than the older model I used out in Lancaster. After I reached my limit with both hands, I did something I'd like to think of as overloads. Lift it off the ground with both hands and then hold/control it back down with one hand. Very exhausting, hopefully I can get back to my old model numbers on this one. Then stones. I had the stuff all setup but it started to drizzle and then it became a downpour. Pulled everything inside. The 250lbs was wet and it was like trying to hug mud so I went with what I thought was the 290lbs stone and it was quite a bit tougher than I would have liked. Lucky for me, it was actually the 325lbs stone. Working on getting a good pop out of the lap. Worst rep had to be number six, with the best being perhaps number eight or nine. Cleaned up, stretched and back home to rest. Hoping I get over this cold soon.

Training from September 09, 2014 - September 19, 2014

Lot of stuff going on lately. Last week was not a good week for workouts. I only lifted twice and they weren't complete workouts. Didn't even go for walks or anything, just tried to get myself rested to try again next week and spend some free time thinking. This week went better until I got sick Wednesday. If I don’t need to take a like a dozen Advil to feel up to doing events, I may do something today. I truly hate it when stuff I can’t control gets in the way. I’m trying out some different stuff and not posting video at this time.

September 09, 2014 – Week 8, Day 1

Dynamic Warm-ups

Axle Jerks w/ AB's clinched & LB's bucket

No Bands

72x5

72x5

116x3

160x3

Add Bands (+125lbs)

72x3

94x3

116x3

138x3

160x3

176x3

176x3

176x3

176x3

176x3

176x2

176x0

Comments:  This workout started out okay, despite having achy knees. However, once I got to my working weight, it became apparent something was off. My abs were cramping up big time and lockout was a struggle. Eventually, I missed a lift and sat down to rest a bit. I then put my belt on and gave it a shot and couldn’t get a lift. Called it a day here.

September 13, 2014 – Week 8, Day 2

Dynamic Warm-ups

Yoke

450x30'

450x30'

450x30'

450x30'

540xpick

590xpick

630xpick

680xpick

680x60'

730x60' 11.73 seconds

750x60' 12.17 seconds

770x60' 13.01 seconds

Comments: I felt a bit better after taking the week off. The lack of work this workout was not my intention but I was also training my sister and this might have been her last chance to touch the implements before the show (she’s doing the same contest). With issues going on with my family, my father couldn’t come to help so I had to sacrifice training to make sure she got put through her paces. Yoke felt good though. Camera didn’t work the first run so I’m not sure on my time. I figured I’d keep going until I knew I didn’t make my goal of 60’ in under 12 seconds but it is a bit hard with the camera until I can get home and break it down frame by frame. It went better than the last time I did this as none of my sets were under 12 seconds when I was prepping for the Pro/Am.

September 16, 2014 – Week 9, Day 1

Dynamic Warm-ups

2 3/8" Thick Bar Clean and Jerks (clean once)
103x5

103x5
147x3
177x3
207x3
237x8

242x8

247x8

252x8

Incline Barbell Bench Presses

135x3

185x3

225x6

230x6

235x6

240x6

Rolling Dumbbell Extensions
20’sx8

30’sx3

40’sx15

40’sx15

40’sx15

40’sx15

40’sx15

Rope Triceps Pushdowns
50x15
50x15
50x15
50x15
50x15

Band Face Pulls (100 total)
ABx57/26/17

Band Pull A-parts (100 total)
MBx42/26/24/8

28 Minutes of Stretching

Comments: Felt good on the overhead after resting. Working on pushing up the reps and the time I’m keeping my upper body under tension. Weights are a little weird as I was using some collars and not using them while fatigued could mean bad things. Cleans felt good, only a little iffy on the 252lbs with catching in the rack position. I know I’m good for more and hopefully I can get above 260lbs next time. Incline sucked; don’t know if it was from all the overhead reps but none of the reps were easy. Hell, almost lost the last rep with 240lbs. Again, hopefully I will adjust and this will go better next time. Went light on the triceps as I’ve never done rolling dumbbell extensions. Right triceps is definitely fatiguing before the left. I should be good for more. Rope triceps sucked too; it was a real struggle with this weight. Improved on the upper back band work.

September 17, 2014 – Week 9, Day 2

Dynamic Warm-ups

Deadlifts
135x5
135x5
225x3

225x3
315x3
315x3

Add Straps
405x1

455x1

495x1

545x2

545x2

545x2

545x2

545x2

545x2

Power Squats
+180x3

+270x3

+360x3
+450x8
+475x8
+500x8

+525x8

Safety Squat Bar Goodmornings

155x3

205x3

245x6

255x6

265x6

Hammer Strength Low Rows
+180x3
+270x3
+360x3
+450x8

+450x8

+450x8

Crappy Glute Ham Raises w/ MB

bwx8

bwx8

bwx8

bwx8

30 Minutes of Stretching

Comments:  Quite anxious going into this workout with the deadlifts. Besides beltless snatch grip stuff and the one time I did band pulls, I haven’t pulled from the floor since that session when I missed 560lbs. I set a high bar for myself with working sets of 545lbs and honestly, 495lbs would probably have been a safer bet. But I’m sick and tired of being a weak deadlifter. I was just starting to feel sick during this workout. I put my straps on early just so that I could get my form right for the working sets. Every set with 545lbs was agony and I took long rests, with the last two being the longest. I got all the reps, no misses so I’m happy about that. That was just the start of the workout. I tried to move quickly with the other exercises. I had no real plan for the power squats, other than doing reps. I could have kept going but I feel that was a good place to end it. Back was wrecked so I picked a pretty light weight for the ssb gms. I’ve used close to 90lbs more in the past for a working set but lower back was too beat to go much heavier than what I was doing. Then rows. I did all of my working sets with five plates a side. I may need to throw on the 100lbs plates next time I do this. Finished up with crappy glute ham raises with a mini band.

September 19, 2014 – Week 9, Day 3

Dynamic Warm-ups

2 3/8" Thick Bar Strict Presses
85x5
85x5
125x3

125x3

155x2
175x2
195x2

215x2

225x2

235x2

240x2

245x1

Swiss Bar Floor Presses
125x3

175x3

235x3

285x8

285x8

285x8

Suspended Push-ups
bwx10

bwx10

bwx10

bwx10

bwx10

Super Set: Dumbbell Front Raises/Dumbbell Lateral Raises
22.5'sx10/10
22.5'sx10/10

22.5'sx10/10

22.5'sx10/10

22.5'sx10/10

Band Triceps Pushdowns (100 total)
SBx45/20/13/12/10

32 Minutes of Stretching

Comments: Full on sick at this point. Goal was to hit a really heavy double on strict presses. I haven’t tried anything over 210lbs on my hollow thick bar for strict presses but I wasn’t expecting it to be so much harder than my axle. I had to lower my expectations while aiming for eight doubles leading up to a max double. I missed a second rep with 245lbs so that was that. At least I didn’t get no reps. Moved on to swiss bar floor presses. I wasn’t sure what I could hit on these with how I was feeling. Went 285lbs felt near impossible, I figured I’d try to do three sets with that. These were awful. On the last set, I couldn’t lock out the last rep and it came back down. No one in the gym came over to help so I just did my best to shove it off my body, rerack it and get my last rep. Another new lift for me was the suspended push-ups. I don’t have a TRX so I used my chains. Big mistake, now I got bruises the size of grapefruits on both triceps from the chains rubbing my arms raw. Either need to purchase a TRX or do a different exercise. Finished up with the dumbbells and triceps band stuff and a lot of stretching.

September 05, 2014 – Week 7, Day 3 & September 06, 2014 – Week 7, Day 4

September 05, 2014 – Week 7, Day 3

Dynamic Warm-ups

Close Grip Barbell 3-Board Presses
45x10
95x5
95x5
135x3
175x3
205x3
235x3
265x1
295x1
325x1
355x1
380x1
405x0

Barbell Floor Presses
235x6
255x6
275x6
295x6
315x6 PR+1 rep

Seated Smith Machine Presses
95x10
115x10
135x10
155x10

Super Set: Dumbbell Front Raises/Dumbbell Lateral Raises
20'sx10/10
20'sx10/10
20'sx10/10
20'sx10/10
20'sx10/10

Band Triceps Pushdowns (100 total)
AB+MBx48/17/15/14/6

27 Minutes of Stretching

Comments: I was debating what height board I should be pressing to this week and it was between the 3-board and the 4-board. I think I ultimately went with the 3-board as it was more likely for me to ht a PR on that as my best was 390lbs which is less than my best bench press of 400lbs, where as my best 4-board is 420lbs. I know I'm not at my best bench wise and my triceps and elbows are taking a beating with the new training setup to fix my upper body weakness. Honestly, didn't feel bad, didn't put on wraps until after 355lbs for my wrists. I took too big of a jump trying for 4 plates a side when it would have been smarter to just go for a 5lbs increase. I knew I was going to have issues as soon as I unracked it as my right elbow cracked like when you pop your knuckles. So that sucked haha but I know I could have been my PR if I went smaller. Trying to keep the missed reps to a minimum to keep me more positive. Moved on to floor pressing, always feels weird with the wider grip. Shoulders didn't like the first set one bit but were quiet after that. I got out of my groove on the last set so I racked the weight after four and popped out two more to finish. Tried out a new exercise with the smith machine and it really makes the shoulders work so now really able to pile on the weights here. I may need to make adjustments to what I do the other week for the shoulder machine press. Finished up with the high rep stuff. No stops on the lateral raises like last time so I'll be increasing the weight a small amount with the micro weights. Not sure if my triceps were just that beat but adding a bit more band tension made it a lot tougher.



September 06, 2014 – Week 7, Day 4

Dynamic Warm-ups

Atlas Stone Over Bar (55")
250x3
250x3
300x1
350x1
400x1
440x1
350x3
350x4

Comments: It doesn't look like a lot and usually when I post up a workout like this, it ends with me saying it sucked, I injured myself or a left because I was disgusted with my weakness. That is not the case this time. I wanted to test out my biceps on stones so that meant I needed to get up early and head down Colosseum Gym in Maryland. Now, I have access to stones here but I went there because the stones are well used so less slip factor, smaller jumps from the light to heavy and there were sure to be other people there to help me do stones such as film and possibly feed me the stone if I did reps. I forget about the dead time traveling to a gym for events and I was thinking about the missed attempt the day before and how the journey to being a pro strongman is looking like a steeper and steeper climb every day. Well, I arrived and got warmed up. Contest height will be 52" but I always like training above so I did the stones to 55". I usually don't have access to stone over bar, usually it is to a platform I need to deload the weight myself. To be honest, stone over bar sometimes throws me off because I worry that I'm too close to the bar (I've hit the back my head on the bar more than once) so it probably is best for me to get practice here. I did two sets for warm-up a proceeded to do singles with no added tacky to my arms; just using what was already on the stones. I added tacky for 440lbs and got it with a struggle. Held my breath too long there fighting and almost blacked out afterwards. No pain so I think my arm is good to go. I went in to two sets with 350lbs (contest weight) for reps. Definitely not my best performance. I'd like to say that I was tired from this weeks beltless snatch grip deads but I know that was not the only factor. The truth is I'm not in shape at this point. I noticed that was still hesitant to pick up the stone and that my abs were cramping big time on the extensions. I was also a big ole sweaty mess. I got two more possible sessions to hit stones so that should improve to contest performance level by then. As for the rest of the day, I drove up to the York Fair and tried throwing cabers for like an hour. No idea what they weighed but I'll grade them as branch, telephone pole and tree. I managed to get the branch flipped but no luck with the telephone pole. I tried shouldering the tree but wasn't happening. I was beat when I got home.

September 02, 2014 – Week 7, Day 1 & September 03, 2014 – Week 7, Day 2

September 02, 2014 – Week 7, Day 1

Dynamic Warm-ups

Reverse Band Axle Jerks w/ MMB's dbl
No Bands
72x5
72x5
116x3
116x3
Add Bands (-110lbs)
160x3
160x3
205x1
205x1
250x5
270x5
290x5
310x5
330x5
350x4
300x8

EZ Curl Bar Skull Crushers
70x3
90x3
110x15
115x15
120x15
125x15
130x15

Triceps Pushdowns
75x15
80x15
85x15
90x15
95x15

Band Face Pulls (100 total)
ABx52/24/17/7

Band Pull A-parts (100 total)
MBx40/22/18/15/5

33 Minutes of Stretching

Comments: Back to the overhead and triceps rep-athon day. I believe I've only done axle reverse band stuff once and it was with about 135lbs of assistance. Felt good, getting under the weight which was the main point of this session. Just not enough for all five at 350lbs. I went down to 300lbs for set of eight. I was pretty beat and I pretty much push pressed the first rep. I think I had more than eight in me but I was getting sloppy and I kept hitting the top of the rack on my right. No point in getting another preventable stupid injury. Next week will be the speed triples again and then thick bar from the floor for fives. I did two accumulation sets for the skull crushers to make it so it didn't hurt my elbows as much. Form was quite a bit looser than last week but I was moving more weight and still toasting the triceps. Pushdowns went pretty good too. For band stuff, I was able to improve by getting the 100 reps in one less set than last time. I like how my upper back feels after doing these sets.



September 03, 2014 – Week 7, Day 2

Dynamic Warm-ups

Box Squats (14” box)
45x10
95x5
95x5
135x3
185x3
225x3
265x3
315x1
365x1
405x1
455x1
495x1 PR+20lbs
510x1 PR+35lbs

Snatch Grip Deadlifts (straps)
275x6
315x6
365x6
405x6
455x6

Angled Leg Presses
+350x3
+440x3
+530x3
+620x10
+670x10
+720x10
+770x10 PR+20lbs

Chest Supported Rows
+90x3
+180x3
+270x3
+340x8
+370x8
+400x8
+430x8 PR+10lbs

30 Minutes of Stretching

Comments: Birthday workout session. Box squats felt off at first, like I lacked the flexibility to get down to the box. Took me until I did 365lbs to realize the box was 2" lower than what I thought. I knew I'd beat my previous best as I had already gone over it on both my csb and ssb variations. It was more of a question of how much. I was a bit surprised with the barbell as it felt a bit "bouncy" compared to what I've done before. I took bigger jumps than usual on squat as well because of my certainty. 495lbs was pretty tough but I knew it was possible to grind out some more from how it felt and how the bar speed looked on video. A grinder but it was going up with authority. From there, the dreaded snatch grips. Abs were cramping a little at this point but no problems. Felt tough and I knew I needed to be committed to get 455lbs for all the reps I wanted. It was a bear, practically rest-pausing the reps after the first three. The weight stalled at my knees on the last rep and I kept on pulling till I got it above my knees and ramped it up to lockout. I did accumulation sets for leg press and rows and that seemed to help with the initial ache factor I generally feel on the first few sets. Leg presses felt pretty easy, I think 800lbs is doable next time for sure. A bit hesitant on the rows due to the arm. Reps weren't as solid as I would have liked so I'll probably try to work around that range next time again.