Training Log: Entry 1574

(25) Chain Suspended Seated Overhead Press 205
1x8

Notes: Gotta remember to bring my hands in.

Weighted chins 65
50

Incline Fat Grip DB press 75+miniband
5x10

Notes: Switched out floor press with this just to get used to pressing a fat DB with some added instability via the band.  Figure this will allow me to prep for my contest while still hammering bench assistance work.

FG DB rows 75
5x12

GB curls
5x15

Training Log: Entry 1573

Deadlifts 600
7 reps

http://www.youtube.com/watch?v=3HO31a034jk&feature=youtu.be

Notes: Last rep was sketch, but this was an amazing day for me.  Been having anxiety pulling off the floor past few times, but today felt great.  Last warm-up flew off the floor, and weight wasn't overwhelming.  Form has definitely changed, but it works.

Reverse hyper 90lbs
50 reps

Ab wheel
35 reps

GHR sit ups
15 reps

Notes: Called it after that.  Huge deadlift, drove 5.5 hours including LA traffic, and been feeling sick, felt like I earned a short workout.

Training Log: Entry 1572

Deload

Dips
100

Chins
100

Log clean and press 145 (clean once)
5x10

Notes: Tried some push pressing on the last set and manged 2 reps.  Very difficult technique, will need to look into it.

Log rows 145
5x10

Band pull aparts
5x20

Pushdowns
100

Training Log: Entry 1571

(9) Chain Suspended Squat (Competition Height) 525
1x4

Notes: Just like last week.  Weight felt light, lost my breath, couldn't do another rep.  May consider racking for a rest pause approach in the future.  Also, if I were to forecast injuries, I would say that my next one is going to be my right quad, right at the teardrop.  It's been bugging me for weeks.

GHR
3x10

Reverse hyper 220
3x10

Notes: My back feels destroyed.  May have to up the cals.

GHR sit up 20lbs
3x9

Axle cleans
3x105
3x155
1x205

Notes: Only thing moving fast was my heart rate.  May consider GtG with a light weight with these.

Front squats 195+chains
3x10

Front squat/squat superset 145
20/20

Notes: Strength is shooting up with these as I get used to the form.

Training Log: Entry 1570

DELOAD

Chins
100

Swiss bar floor press 245
5x10

Log curls 80
5x8

Log rows 80
5x15

Notes: Grip is fried after farmers, made it hard to train.

Lateral raises/band pull aparts

Training Log: Entry 1568

Farmer's Walks

Various distances and weights

Notes: Just getting a feel for this event again.  I need to thicken up my handles, as presently they cut pretty hard into my hand.  Did a few sets with fat gripz.  I realize I am simply stronger thumbless when it comes to fat grip work versus full gripped.  I imagine my crushing grip being strong while my pinching grip is weak is the biggest contributor to this.

Training Log: Entry 1567

(2) Mat Pulls 600
1x9

Notes: Noticed I'm crunching my right glute whenever I reach the final contraction on the movement.  Causes me pain for a few days usually.  Something to watch for.

GHR
3x10

Reverse Hyper 220
3x8

Ab wheel with chains
2x8
1x10

Fat DB rows 105
15

Notes: This isn't going to work.  Need more volume.  Rows between sets of everything here on out.

SSB Squats 285+chains
3x10

220
30

Training Log: Entry 1566

(1) Chain suspended bench press 315
1x4

Chins
210 total

Band pull aparts
5x20

Log clean and press (clean once) 140
5x10

Notes: Getting a feel for the clean technique on the log.  Very intuitive.

Log rows 140
5x10

Band pushdowns
100

Training Log: Entry 1565

(10) Chain Suspended Squats 525
1x5

Notes: Weight felt really light, was moving with zero issues, but lost my breath on rep 5 and fell out of my groove.  Keeping my breath is the key to all of my big lifts.  The better I get at it, the more I lift.

GHR
3x10

Reverse hyper 210
3x12

Axle cleans
3x105
3x155
2x205

Notes: Working on technique and speed.  Thankfully only need to clean one time in my next contest, but this is a definite weakness for me.  Wrist is still tender, but holding up.

Front squats 190+chins
3x10

Front squat/squat superset 140
20/20

Notes: Front squats were effortless today.  Think the technique is coming along.

Training Log: Entry 1564

(19) Chain Supported Seated Overhead Press 195
1x8

Notes: Realized I've been gripping too wide.  Brought it in slightly and the weight exploded off my chest.  End of cycle, deload and start over soon.

Weighted chins 60
55

Swiss bar floor press 240
5x10

Log curls
5x10

Log rows
5x20

Notes: Want to get more familiar with the log, and get more rowing in.

Lateral raises/pull aparts

Training Log: Entry 1563

(3) Mat Pulls
1x10

Notes:  Strength still holding up, and form is mutating every training session, but I'll take it.

GHR
3x10

Reverse hyper 210
3x10

Ab wheel
3x15

Notes: Felt a sharp pain in my abs around rep 8 of the last set.  Will have to monitor.

Fat Gripz DB rows 50
1x20

Notes: I forgot the last time I was training for strongman when I realized that fat gripz honestly suck for pulling movements.  They're too squishy, making it hard to actually get a decent grip.  My rowing is embarrassing, and I have really been slacking though.  I plan to do log rows and actual fat DB rows for some high volume while my contest approaches.

SSB Squats 280+chains
3x10

220
1x25

COMPETITION UPDATE

Found another strongman competition to train for.

http://www.marunde-muscle.com/forum/showthread.php?t=22593

I will be entering the novice division.  I have confidence in my ability to handle some of the weights in the open, but others would just crush me.  I'm still a little guy in the world of strongman.

Last Man Standing Deadlift: (60) seconds 
Competitors will lift bar from the ground, must wait for down command from
head judge in order for lift to count, legs must be locked, one missed lift and competitor is finished with event, bar will increase in weight until there is a single lifter left, will be using 7' -0" standard Olympic bar. Starting weight is:
HST/Novice- 225lbs. w/ 25lbs. weight increases (No Exceptions).
(EVENT COULD BE REPLACED WITH CAR DEADLIFT FOR REPS)

Over Head Medley: (5 implements- 60 seconds)
Novice- 190 Log, 110 DB, 130 DB, 200 Keg, 210 Axle
Competitors will lift each implement, separately, from the ground and press overhead (i.e. Jerk, push press, strict press). You must wait for the down command from the head judge for the lift to count. Elbows and legs locked, and feet together. Each competitor has 60 seconds to get all implements. Keg, Axle, and Log will be pressed overhead with 2 hands, while the dumbbell will be pressed with 1 hand. Straps and belts allowed. (Further rules will be discussed at rule meeting)

Farmers Carry - Max Distance: (50', No Lifting Straps or sticking adhesive allowed)
Novice- 200 each
Competitors will pick up the farmers walk implements from ground and carry as far as possible. ZERO DROPS ALLOWED. As soon as an implement is dropped, distance will be recorded.

Tire Flip: (60 seconds - 50')
HST& Novice- 500lbs (Tire flip only)
Men Division competitors will flip a tire as quickly as possible over a 50' course, fastest time wins event. No rolling the tire. 


Arm-Over-Arm Truck Pull: (70 ft course 60 seconds)
Competitors will pull on a 1” Rope connected to a vehicle. They will have 60 sec to pull the vehicle and complete to course. If not completed, distance will be measured.
HST& Novice- Full size truck (TBD)


OVER-ALL TIE BREAKER CHALLENGE; Atlas Stone Shouldering: (60 seconds)
The Classic Strongman Event; The competitor will lift the round concrete atlas stone from the ground and bring it to his/hers shoulders. The competitor must show stability of holding the stone in place and await the down command from the head judge for the lift to count. You will have 60 sec to get as many reps as possible. 


I thankfully own a majority of the equipment I will need to train with for this event, so things should go well.

Training Log: Entry 1562

(3) Chain Suspended bench press 315
1x5

Chins
200 total

Axle press 180
3x10
1x6

Notes: Time to swap out.

Band pull aparts
200

Pushdowns
100

Log rows
80

Notes: Really liked this.  I'm able to drag the log up my legs and minimize back strain. Will have to keep looking into it.

Training Log: Entry 1561

(11) Chain Supported Squats 525
1x5

Notes:  Starting at top rather than bottom of movement.  Was still a little gunshy on pushing my quad here.  Still doing 3x10 GHRs as my warm up.

Reverse Hyper 210
3x8

KB swing
3x3

GHR sit ups 15
3x10

Front squats 185+chains
3x10

Front squats to squat superset 135
20/20

Training Log: Entry 1560

Annual PFT

Push ups (1 minute): 67
Sit ups (1 minute): 58
1.5 mile run: 12:00

Total score: 90.4


Made it over 90, good for another year.  The cold sucked to run in, and my lungs were on fire, but I managed.

Training Log: Entry 1559

(20) Chain Supported Overhead Press 195
1x6

Notes: Have my PFT tomorrow, so didn't want to push it too hard.

Chins 60lbs
50

Swiss bar floor press 235
5x10

Axle curls 65
5x10

Lateral raise/band pull aparts

Training Log: Entry 1558

(4) Mat Pulls 600
1x11

Notes:  This was an outstanding 4 week pull for me.  Usually, I treat this like a deload, but I had a ton of strength in me.  Going to be curious how my pulls off the floor go with this weight.

Reverse hyper 200
3x12

Ab wheel
3x15

GHR
3x10

Kroc Row 120
1x30

SSB squats 275+chains
3x10

220
1x20

Notes:  Quad is all healed up.  500 squats in a week seemed to help.

Training Log: Entry 1557

Treadmill Run

Speed: 8.1
Incline: 1
Distance: 1.5 miles
Time: 11:04

Notes:  Cardio is really good these days.  I think all the strongman and tabata stuff is paying off.  I usually need to be about 10lbs lighter to pull this off, but right now everything is working out.

Training Log: Entry 1556

(3) Chain Suspended Bench 315
1x6

Chins
210 total

Axel press 175
4x10
1x7+3 push presses

Meadows rows drop set (100,75,50)
20,20,15

Band pull aparts
200

Band push downs
100

Training Log: Entry 1555

Reverse band squats 585
1x5

Notes:  Set up the mini light bands with my tow straps in the rack.  Quad held up just fine, and this was still pretty challenging.  Didn't go all the way in the red with this, but was still plenty taxed.

GHR
3x10

Reverse hyper 200
3x10

GHR sit up 15lbs
3x9

Neck harness

Squats
100

Notes:  Day 3 of rehab, and it seems to be paying off.

Training Log: Entry 1554

(21) Chain suspended seated overhead press 195
1x8

Notes: Left shoulder was bugging me for some reason.

Weighted chins 55
65 total

Swiss bar floor press 230
5x10

Axel curls 65
5x10

Lateral raises/pull aparts


Notes:  Been doing 100 reps of squat variations for the past 2 days to help rehab my quad.  Yesterday was safety squat bar, today was front squats.

Training Log: Entry 1553

Treadmill 1.5 mile

Incline: 1
Speed: 7.9
Time: 11:20

Notes:  This is definitely what led to my right quad being tweaked, as I could feel it being unhappy during the run.  Still, at this rate, I have zero fear about my PFT next week.

Training Log: Entry 1552

(5) Mat Pulls 600
1x12

Notes: This cycle is going amazing so far.  Still amused at how my technique has changed with my improved mid/low back with my reverse hyper.

Reverse hyper 200
3x8

Ab wheel from knees
2x15
1x8

GHR
3x10

SSB squats
5x30

Notes: Went heavy in warm-ups and right quad was still a little torqued.  Been resting it, and I know better than that.  Going to start hammering the quad with volume while keeping the weight low.  Most likely will bail on current cycle of squats and start going reverse band.