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.