Training Log: Entry 1678

ME Axle push press
255x1
275x0
255x2

Notes: Broke through a massive lifetime plat here.  Never put 250 over my head in any capacity before.  Leg drive is still weak, but better than it's been.  I got 275 to the halfway point, and I tried for a triple with 255 with the same results.  Lot of room for growth.


Pull ups
200 total

Notes: 86'd the fat gripz on this.  The spend too much time falling off the bar.

Axle strict press 155
3x8

Notes: Stealing some more stuff from the Cube for Strongman, and doing 2 heavy movements for fewer sets rather than 1 movement for more.  Going to do push pressing for higher reps on my bench day to help drill the technique, and strict pressing for lower reps to maintain my strength.

Close grip axle floor press 200
2x10

Farmer's Walks 105
5x40 meters

Notes: First 3 sets with fat gripz, last 2 without.  Felt much faster today, foot speed is picking up.

GB band curls minis
5x13

Pull aparts

Dips
50


AM WORKOUT

Tabata medicine ball slams

Notes: Did this on an empty stomach.  Excellent suck factor.

Training Log: Entry 1677

(4) Mat Pulls 650
1x5

Notes: Got family in town, so grabbed this workout during a quick break after a 1.5 mile walk.  Nutrition was light today, and still managed to get the same reps as last week.  Awesome progress, really don't know where this cycle is going to go at this point, but everything seems positive.

Bodyweight: 200.5

Notes: 1lb lost in the week, great progress.  No real overhaul to the diet, just cut out junk.

Training Log: Entry 1676

Pushed my 2007 Honda Odyssey up an incline with a full tank.  Weighs around 4,500lbs when I include driver/passenger/cargo.  Used this as an opportunity to test out my new rock climbing shoes and technique for the semi pull.  Didn't measure how far, wasn't at it for long, but it was a good workout all the same, and should go a long way toward improving my results come game day.

Focused on keeping my toes on a straight line, one foot in front of the other, and staying up on my toes the whole time.  I know I'll need to pull vs push come comp, but I think there will be a good amount of carryover.

Training Log: Entry 1675

(4) Chain Suspended Bench Press 350
1x2

Notes: Not too sure if all the extra training is taking a toll or if it's just because I'm getting into the part of the ROM where things suck.  I'm going to ride this as long as I can, because I think I can still get a single out of this at full ROM, which would be a massive PR.

Chins 5 minutes
57+30

Notes: 57 in the first 5 minutes, 30 later in the workout

Axle push press 160
5x10

Notes: Things clicked today, and I think I'm getting a handle on this.  Instead of thinking "push", I'm thinking "heave".  Basically, my issue was that I used to control the weight on the way down and then try to explode up with it, but now I'm letting the weight push my legs down and then reacting to the force, similar to a touch and go bench where you try to bounce off your chest.  Gotta keep this in mind for the future.

T-bar rows 230
4x6


Pull aparts
200

Pushdowns
2x25

Notes: Using a light band instead of a mini.  Want to start ramping up my triceps for the sake of lockout.

Axle curls
2x30

Training Log: Entry 1674

(12) Squat to chains 565
6

Notes: the walkout was the most difficult part of this.  While squatting, it was like there was nothing on my back.  Really liking how this cycle is going.

GHR
3x10

Reverse hyper 300
3x12

GHR sit up 35
3x8

Front squats 235+chains
3x10

Front squats 235
10

Notes: Think I'm going to have to cut out my death sets during contest prep mode so that I can make room for more conditioning.  Don't really have the juice for it, and really, I'd rather improve everywhere else at this point.

Training Log: Entry 1673

Tabata 25lb medicine ball slams

Notes: Still in love with this movement.  Great staple.


Basketball court suicides

Free throw-Half court-Opposing Free Throw-Full Court-Opposing free throw-half court-free throw

3 sets

Notes: Calling these sprints would be a joke, but I was moving.  At most was hitting 70%.  Trying to build footspeed and conditioning while staying healthy, and I know that whenever I go 100% after a long layoff I hurt something.  Goal will be to actually get some speed before my comp.

Training Log: Entry 1672

Axle press 200 (60 seconds)
11 reps

Notes: Start of my competition training.  Going to cycle this and max effort work, along with possibly some speed sets ala the Cube for Strongman.  Breathing seems to be the most difficult part I have with push press for high reps.  Really trying to focus on getting as much leg drive as possible, because with only 1 clean necessary, this could really by my event.

FG Pull ups
200 total

Close grip axle floor press 195
5x10

Notes: Having to fight my instincts now and actively try to lockout when possible, just to get used to doing that again before competition.  May cycle days of locking out and not locking out just to keep my elbows healthy.

Farmer's Walks 105
5x40 meters

Notes: Did these as part of a circuit (Axle floor press, farmer's walks, GB band curls, band pull aparts, in that order) and focused on speed.  First 3 sets were with fat grips.  Just doing my best to improve foot speed here, not really concerned about strength.

GB band curls minis
5x12

Pull aparts

Dips
45


Notes: Going to start logging my bodyweight on deadlift day mornings.  Yesterday was 201.5.  Additionally, going to need to see where I can fit in more work through out the week.  Excited about all the stuff I need to train, just a question of fitting it all in.

Training Log: Entry 1671

(5) Mat Pulls 650
1x5

Notes: Only 1 pick up, no rest pausing.  Gave the first one all I had.  Before the first rep, I was thinking today was going to be an unscheduled deload, because I just didn't feel like I had any pop in me, but it was literally while I was rolling onto my heels that I felt it all come together.  These were 5 clean reps.

Kettlebell swing
3x10

Reverse hyper 300
3x10

Ab wheel
3x20

DOH hold 455
70 seconds


SSB Squats 285+chains
10+8+6+6+5

Notes: Liked the rest pausing last week, decided to keep it going until my comp.  Should help increase my unkillablenes.  Also, started wearing my HD knee sleeves on this.  Seems to be helping with the pain.


Note: Start using fat gripz when possible.

Bodyweight this morning: 201.5

Training Log: Entry 1670

(5) Chain Suspended Bench Press 350
1x5

Chins
205 total

Axle push press 155
5x10

Notes: Hate push pressing so much, but the form was coming together at the end.  Hopefully I'll develop some proficiency with this.

T-bar rows 225
4x6

Notes: Figured this would more closely mimic stones, and make my training move faster.

Pull aparts
200

Pushdowns
100

Axle curls
50

COMPETITION UPDATE

I am planning on doing this strongman comp on 9 Aug in Reno

http://www.nastrongman.com/pdf/2014/Northern%20Nevada%20Strongman%20III.pdf

Events for my weight class would be

-Axle Clean and Press: 60 seconds, reps, one clean and press away, no 
resting of axle on belt 

200lbs

-Farmers Walk: 80ft, 60 second time limit, unlimited drops allowed, 

clock stops when entire implement goes 80ft. women handles are plate 

loadable 1 ¼ handle. Men novice will use 220lbs tanks, open men will 

have 2” handles plate loadable handles. 

230lbs (2”) 

-Deadlift reps, barbell 14”ish or a tad lower (exact height will be 

determined as contest gets closer) straps and suits allowed, 60 seconds 

time limit

500lbs 

-Nevada Trucking Association Truck Pull Harness, 80ft with 60 

second time limit, women will pull a Ford truck while men will pull a 

semi. 

-Stones over bar, women over 48”, men over 52”, 60 seconds 

250lbs

This looks like my kind of contest.  Only have to clean the axle once in the overhead, and it's for reps (which I do better overhead than max weight).  Deadlift is light weight, and I train a ton of partials.  I don't train stones, but the one time I did it, it came natural, and I think all my safety squat bar training pays off with that.  Farmers should be easy to train, and I can at least push my minivan uphill to somewhat train for truck pull.

I want to do well this contest.  It seems established, I don't think they're going to cancel it, and the events will most likely stay similar.  That means I'm going to actually train for this, rather than just show up and see what happens.

For my overhead, I'm hanging up the ROM progression for now and stealing some stuff from the Cube Method.  I need practice with the implement and with standing, so I'm going to have a max weight day and a rep day at a minimum, with possibly a speed day to reinforce form.  I'm also going to actually start training my leg drive, so that I can get the most out of my press, even with how uncoordinated I am.  

I am still going to keep benching with ROM progression, as I have not given up on powerlifting, and I think the carryover is still there, but my assistance work is going to be more press oriented.  I'm thinking axle push press on bench day, and maybe close grip axle floor press on press day.  Other possibility is close grip axle incline press.

For farmer's, I'm going to keep training my grip with double overhand holds on my deadlift day, as that had great carryover in my last comp.  However, my biggest issue was never grip, but footspeed.  I've always moved as fast as I could, it just turned out that was really slow.  That means I'm going to spend time with lighter weight on the implement focused more on just motoring and getting coordinated.  Additionally, with the way I built my handles, the actual handle is really small, and heavy weight destroys my hands, whereas whenever I use real farmers, they feel light, so I'm not too concerned with the weight feeling heavy.  I'm thinking of also spending some time working sprints, simply to get used to moving fast. 

Deads will have no change.  I hosed myself in my last comp by jumping the judge's down command, so I'll need some more discipline there, but otherwise, I know how to pull.  It says it's with tires, so I'll see if that changes anything.

Truck pull, I have no idea.  I don't really have the implement.  I may try loading my sled up as heavy as possible sometimes and pushing my minivan uphill some other times.  Biggest skills to develop are breaking inertia and maintaining momentum.  The former is strength and technique, the latter will be conditioning, so definitely keep that strong.

Stones, I'm going to keep up the slam ball tabata work, because that seems like it's right what I need, and ensure that the safety squat bar remains in my rotation.  All this front squatting is probably valuable as well.

I'm sitting at 202-205 these days, so no concerns with hitting the 200 weight class, but I want to cut some of the fluff I'm carrying around, as it's just slowing me down and will give me anxiety come weigh in day.  It's an 8 hour road trip, I don't want to have to worry about cutting weight on the way up. 

Training Log: Entry 1669

(13) Chain suspended squats 560
1

(13) Chain suspended front squats 315
1x8

Notes: Squat rep was a total grinder.  Hip flexors/sockets were vibrating, and it was probably stupid to go for it, but I managed.  Did front squats to get some more grinding in.

GHR
3x10

Reverse hyper 300
3x8

GHR sit up 35
3x7

Front squats 230+chains
3x10

Front squats 135+chains
20

Notes: Was taking it easy on my hips.

Training Log: Entry 1668

Tabata Medicine Ball slams
25lbs

Notes: This is awesome.  Got a slamball off amazon after watching some strongman training on youtube and realizing how great of a movement this would be.

On that topic, saw a strongman comp in Reno in August that looks great.  Think I might start training for it.

Training Log: Entry 1667

(23) Chain Suspended Seated Overhead Press 230
1x4

Notes: Training back to back on weekends now to have more time during the week, but post deadlift training is rough.  Going to make this day my light assistance work day and ramp up the upper body stuff on bench days.  Worse comes to worse, I'll work in some more assistance work during the week as well.

5 minutes of chins
55+30

Closer Grip Incline Bench 135+chains
5x10

Grenade ball hammer curls against short minibands
5x11


Lateral raise/pull aparts

Dips
30

Training Log: Entry 1666

(6) Mat Pulls 650
1x8

Notes: Did this running off 5 non-consecutive hours of sleep (3 on, 1 off, 2 on).  I try not to swear much here, but honestly, fuck people that say you can't train with kids or with limited sleep.  This is the second cycle where my 6 mat week was better than my 7, and coincidentally both times are when I was in uncharted PR weight territory for the 7 mat week.  I imagine my biggest issues are psychological rather than physical, and it's hard to come to terms with moving a weight I have never moved before.  On that topic, I believe my current protocol regarding rest pausing is that, if I have ever worked in that range before, I will use 2 rest pauses, and if it's brand new, I will use only one.  After the first rest pause, I just have nothing left these days, and I am ok with that.

Kettlebell swing
3x10

Reverse hyper 295
3x12

Ab wheel
3x19

DOH hold 455
50 seconds


SSB Squats 280+chains
10+5+5+5+5

Notes: Had to cut out early, so just rest paused for 12 breaths after the first set.

Training Log: Entry 1665

(6) Chain Suspended Bench Press 350
1x7

Chins
200 total

Wide grip axle press 150bs
5x10

Notes: May be changing this soon.  Starting to get intense.

Meadows rows 102.5
5x8

Pull aparts
200

Pushdowns
100

Axle curls
50

Training Log: Entry 1664

(14) Chain suspended squats 560
1x7

Notes: Was hitting the chains awkwardly throughout the set, but still got in a good grind.

GHR
3x10

Reverse hyper 295
3x10

GHR sit up 35
3x6

Front squats 225+chains
3x10

Front squat/squat superset 225+chains
10/10

Notes: Added another set of chains.  Knees still achy, seeing if cutting barweight helps.

Training Log: Entry 1663

(24) Chain Suspended Seated Overhead Press 230
1x5

Notes: Hit the chains pretty awkwardly on rep 3.  Just not having a great time this cycle.  The plus is that the first rep always flies up, which should hopefully be some decent carryover to single rep work.

5 minutes of chins
55+30

Closer Grip Bench 250+chains
5x10

Grenade ball hammer curls against short minibands
5x10

Notes: Still screwing around here, but like what I got going on with this. Going to work up with band progressions, getting up to 5x15 before starting over with a thicker band.  Got a bunch of these, so should keep me occupied for a while.

Lateral raise/pull aparts

Notes: Starting doing some heavy cheating with the lateral raises.  Holding on to the side of the power rack and just swinging the arm.

Kroc Rows 150
17

Dips/Mechanical Advantage Drop Set push ups

Training Log: Entry 1662

(7) Mat Pulls 650
1x7

Notes: No juice today, but that happened last cycle as well.  Will see what happens next week.  Still in uncharted PR territory.  I used to stall with at this height at around 560, so this is still a marked improvement.

Kettlebell swing
3x10

Reverse hyper 295
3x8

Ab wheel
3x18


SSB Squats 275+chains
3x10
1x20

Training Log: Entry 1661

(7) Chain Suspended Bench Press 350
1x8

Notes: Got up at 0530 to make this work.  Think I'll be making that a regular thing.

Chins
210 total

Wide grip axle press 145bs
5x10

Meadows rows 100
5x8

Pull aparts
200

Pushdowns
100

Axle curls
50

Training Log: Entry 1660

(15) Chain Suspended Squats 560
1x8

Notes: Been a while since I was working around this weight, and it feels so much better.  Have high hopes for this cycle.

Crazy drop/super set (each weight listed was 5 front squats followed by 5 squats)
315
275
225
185
135
95

Notes: Was squeezed for time, so just did something intense.  It's the next morning right now, and DOMS is already pretty decent.  Will need to work abs and lower back some other time.

Training Log: Entry 1659

BIG NOTE:

Wife gave birth on the 29th.  Brought home a beautiful and healthy daughter.  Spent 2.5 days in the hospital, eating as well as I could and finished up my deload with 200 push ups, 100 chair overhead presses, and some towel dislocations.  Trying to get in as many workouts as I can while I have family in town to help.  After that, workouts may start getting abbreviated.

(25) Chain Suspended Seated Overhead Press 230
1x5

Notes: Couldn't really get a great set-up here.  See what happens next week.

5 minutes of chins
57+30

Notes: Worked sets of 8s, 4s and 2s this time, rather than trying for a big set at the start.  Seemed to work out much better.  30 later in the workout.

Closer Grip Bench 245+chains
5x10

Axle curls 65+miniband
5x10

Notes: I really need to get more disciplined on my curl training, but I honestly hate them and how they disturb my elbows.  I keep just doing random crap rather than sticking with anything.

Lateral raise/pull aparts

Notes: Starting doing some heavy cheating with the lateral raises.  Holding on to the side of the power rack and just swinging the arm.

Kroc Rows 150
17

Dips/Mechanical Advantage Drop Set push ups