Monday, August 31, 2015

Training Log: Entry 1925

Weighted chins 55lbs
22 reps

Low incline axle press 225
15 reps

Notes: Start of the new program, stealing ideas from DoggCrapp. Will go more full tilt into the DoggCrapp plan in a few weeks when weight loss isn't the goal, but for now, just stealing the chest and tricep work. Was gripping too wide on the warm-up sets, mashed up my elbows. Took it in a little bit and it felt much better. Hit the uprights as fatigue set in, something to watch for. Went hard but not full force, in a few weeks, should hit my stride.

Shoulder circuit
3 rounds

Dips (tricep emphasis) w/75lbs
16 reps

Notes: Focus here is to be as upright as possible. When I train dips for chest, I'll include more of a forward lean.

DB rows

General notes: Woke up at 193.0. Gained 2.5lbs with my cheat meal, right now just losing all the water that comes with the sodium/carbs. Got a small cold: pouring sweat, hacking stuff up, cardio kind of sucks. Went for a 3 mile walk and did a feeder workout of 30 squats with the buffalo bar yesterday. Feeling my usual amount of beat up, no worse than normal.

Saturday, August 29, 2015

Training Log: Entry 1924

(5) Mat Pulls 600+chains
12 reps total

1x5 dead stop

Notes: Hip was keeping me from going full throttle, and I think it's time to officially take the belt in a notch.  Just seemed to be missing the "pop" I needed.  No worse for wear on the hip though, and the dead stop set was implemented just as I intended.

Squats 410

stripset to 320

stripset to 230

Notes: Second verse, same as the first, a little bit lighter and a whole lot worse.  Sorry.  15 deep breaths in between all sets.  A brilliantly stupid squat workout, punishing my body for having a buggy hip and not performing on the mat pulls.  When I go to gain weight, I'll try running this all the way to the bare bar.

General Notes: Work up at 191.8.  Lot of weight lost this week.  Hip was feeling much better than when I went to bed, but it seems like the lighter I get, the more banged up I become.  Cheat meal was 1 western bacon cheeseburger, 1 double cheeseburger, 1 quest bar and 1 glazed donut.

Friday, August 28, 2015

Training Log: Entry 1923

AM workout

Leap Frog Medley (205lb sandbag, 100lb keg)
2 rounds

Notes: Here is how this works: Keg and sandbag start at the same spot. Run the sandbag out 25', run back to keg, run the keg out 50', run back to sandbag, run the sandbag to the keg, run the keg 25' (back towards the start), run back to sandbag, run sandbag 50' (back at starting point), run back to keg, run keg back to start.

This absolutely smoked me inside of 2 rounds. I was wanting to do something that combined suicides with a carry medley, and think this transferred over decently well. Had to set the keg down somewhat gently, as it was 0530 and I imagine my neighbors were still asleep, but still had some good intensity. Goal was very quick sprints between objects, as that seems to be where I slow down. Minor pull of my left glute/ham connector, just from picking up the sandbag with no warm-up first thing in the morning.

General notes: Woke up at 192.0. Real rapid weight loss this week, have to make sure my protein intake is up to snuff.

PM Workout

NG Chins


Pull aparts

Farmer's walks 255

Notes: Torqued something in my left hip flexor on the first run. Could still move with the farmer's just fine aftewards, but knew it wasn't in my best interest. Whole left side of the body is broken. Just going to keep hammering it until something breaks.

Wednesday, August 26, 2015

Training Log: Entry 1922

Axle press from rack

Notes: Poorly racked the 263, and made it so that my leg drive as pretty poor. The 238 is technically 12lbs less than my best, but considering I haven't done heavy axle in 3 months, I was 10lbs heavier, and that was an afternoon workout, I think this is probably a "good" number. I'm liking pressing out of the rack, I think I might keep this in as my "heavy" day. This would boil down to 1 day in a cycle where I clean each rep, 1 day where I clean the first rep, and 1 day where I perform no cleaning. I think that's a good balance.

Triceps seem weak. I think my new bench training will help there. Got some more ideas on it, I'll expand sometime.

DB incline press 105lbs

superset w/

D-ring pulldown/kelso shrug combo 90lbs

Notes: Need to up the incline of the seat itself 1 more click on the (5) setting. I'm sliding too much. Nice to seem some strength increases here.

Axle curl stripset

Band pushdown dropset
Average x 25
Light x 25

General notes: Woke up at 192.5. Weight loss seems to be more rapid, but have to avoid trying to stupidly overcompensate. It comes in waves. Still feeling beat up, but it seems like the pain migrates, so no 1 part is beat up 2 days in a row. Belt placement is still wonky. Get to take a day off tomorrow, then do events on Fri and deadlift/squat on Sat. Should be my training schedule for the next few months.

Tuesday, August 25, 2015

Training Log: Entry 1921

(14) Chain Suspended SSB Squats

Notes: Much better day. May have had a 5th in me on the first set, but groove when crazy when I broke the weight off the chains, and I had to fight to keep upright. Belt is still all over the place with changing body comp.

Reverse hyper 5 plates

superset w/

Standing ab wheel

Car deadlift simulator 8 plates

Notes: Came into training beat up and seemed to be getting worse toward this point. Left hamstring and right hip were achy, and when paired with a belt I can't quite get tight, just wasn't able to keep pressure like I needed. May be time to start rotating this movement with another 1 or 2 to keep fresh. Been hammering this movement HARD for months and made some pretty crazy improvements, but it's starting to get heavy. Either that, or mess with the programming at least.

Neck harness 45lbs

General notes: Watched an epic battle on my scale between 192.8 and 193.0 this morning before it finally settled on the latter. I'm starting to feel the effects of the weight loss. Just in a zombie like state. Body is racking up soreness/minor aches everywhere. Possibly the 100 chins a day are a factor as well, although they actually feel pretty pleasant on my body.

In general health news, got my blood pressure and resting heart rate taken yesterday at the dentist while they repaired my tooth. 125/72 with a heart rate of 59. The heart rate is actually somewhat elevated for me, as I tend to be in the mid 50s normally, but I did just drink a 240mg caffeine rockstar beforehand, so that's most likely a factor. Was commended for my good health, had to chuckle at that.

Monday, August 24, 2015

Training Log: Entry 1920

Weighted chins 55lbs
21 reps


DB bench 50lbs

superset w/

Band pull aparts

Notes: Time to retire the bench program. It worked very well when I was gaining or maintaining weight, but with my weight loss, I just can't keep up with it. 315 for a double isn't terrible, but I should've been hitting 320 for 4x4 today. Hit the dumbbells just to get something going. Going to have to figure out a way forward from here. Couple of different ideas kicking around in my head: deciding between a 5/3/1 variant, a Cube approach, Dogg Crapp, Westside style ME days, or just using what I'm doing for overhead. I'll flesh out my thought process later.

Shoulder circuit
3 rounds

Notes: Left shoulder blade/trap feeling a little tender. Might need to reduce the weight on the overhead partials.

DB rows 105

General notes: Woke up at 193.0. Feeling a little beat up coming in to this. Hit a feeder workout yesterday of 30 reps with just the buffalo bar for squats, legs feeling not as terrible as a result. Training schedule is changing slightly to account for Wife's marathon training.

Saturday, August 22, 2015

Training Log: Entry 1919

(6) Mat Pulls 600+chains
17 reps total

Notes: Another good training day. 10 in the first, 4 in the second, 3 in the third. X-factor is that my contacts have been bothering me, so I was pulling with blurry vision already. This made it hard to know when I was reaching the end of the set, as I couldn't tell when my vision was going blurry from holding my breath too long vs simply being blurry to start with. Have lost the bit of my lower belly fat where my belt rested in the past as well, so not able to form the tightest braced core as well.

DOH hold 405+chains
30 seconds

Squats 410


Squats 320

Notes: 15 deep breaths between all reps. Was feeling pretty fried when it got time to squat, but sacked up. Actually felt like I had a bit more in me after that last set of 5, but figured it was time to hang it up.

General notes: Woke up at 193.0. Cheat meal today was a chicken quesadilla, half a carne asada burrito with french fries in it, and a quest bar. Actually chipped a tooth on the quest bar, but the nerve isn't exposed, so it won't affect my eating.

Friday, August 21, 2015

Training Log: Entry 1918

Summary of my daily dips, chins and pull aparts

NG Chins Mon-Thurs


Dips/Pull aparts
Fri: 57/114

Notes: Plan for NG chins is to get 4x25 next week Mon-Thurs and then Fri go for a max set, and just keep that up.
Training Log: Entry 1917

410lb Yoke/205lb sandbag over bar

Notes: To explain, it's 50' with a turn to get to 100', and then ending it with sandbag over bar. Goal today was fast feet and better technique with the sandbag. No more arms under the bar trying to curl it up, instead doing arms over and trying to hit triple extension. I'm definitely weaker in that position, but it affords me the ability to get more height, which is what I'm going to need. Feet were moving great on the yoke. Really happy with where I am as a strongman. My strength and speed are there, now it's technique.

General notes: Woke up at 193.6. Happy to be in the 193s. Going to be more sane with my cheat meal tomorrow and see how much longer I can ride this fat loss. Feels like I'm reaching where I was in 2012.

Thursday, August 20, 2015

Training Log: Entry 1916

Log Clean and Press (clean each rep) 180

Notes: Have some sort of annoying cold, was hacking up a lung and just feeling beat up. Cardio seemed to be the factor here, as cleaning and pressing the log was no issue, but recovering sucked.  Left glute/hip connector is a little inflamed as well.  This movement is going to be a major stable on "skill day".  Thinking this and sanbag clean and press, with an occasional keg making an appearance.

DB incline press 105
(5) 1x5
(4) 1x8
(3) 1x8
(2) 1x7
(1) 1x6

superset w/

D ring lat pulldown/kelso shrug combo 90

Notes: Left hip cramped up something fierce on the first set of incline presses, so I was pressing with only 1 foot on the floor.  At 5, it's practically a shoulder press, which is awesome.  The pulldown/kelso shrug combo is a ball buster for sure, had to actually strap up at one point because it was frying out my forearms.  With how many chin ups I'm doing everyday, I might consider doing a row on this day instead and keeping the kelsos.  Something to think about at least.

Hammer curls 15lbs

Notes: Running short on time, wasn't able to fit in my axle curl dropset, so grabbed the powerblocks and curled until time ran out.  Got a decent pump.

General notes: Woke up at 193.0 today.  Think I finally got over the slump.  Still going to try to play it a little more sane with future cheat meals.  

Wednesday, August 19, 2015

Training Log: Entry 1915

(15) Chain Suspended SSB Squats

Notes: Think I've exhausted my ability to progress with the heavy weight. Most likely COA is to reset the weight and shoot for rep PRs. Think I'm going to keep the backoff set weight the same, as I'm still seeing decent progress there. Big factor was legs and hips too sore to really get anything moving on this. Saturday's workout tends to just beat me up, and even with 2 feeder workouts beforehand I'm still in a bit of pain. I've got an old Inzer Champion suit I've worn once or twice, worse comes to worse I might try popping that out and going straps down with it to see if it helps.

Very tempted to switch to the buffalo bar on this, but I've noticed that straight bar work has less carryover to strongman lifts compared to the SSB. Still, it's A tool I can consider.

GHR sit-ups w/25lb plate

Car deadlift simulator
10x8 plates
10x6 plates

Notes: This took a lot out of me, but I'm very pleased with it. Hit my goal. Pretty soon I'm going to have to get creative on how to lift more weight with this. Few ideas are: deficit (standing on mats), bands, chains, and that rig I designed earlier. Good problems to have.

Reverse hyper 25lbs per side
3 minutes

Notes: Those 3 minutes were with rest as needed. No longer than a few seconds of dead time. This IS brutal, but I'm honestly unsold on the benefits of it. Felt like it did a great job taxing my body entirely, but not my low back specifically. Think I'm going to stick with heavy reverse hypers, and maybe just alternate between strict form and loose form.

Neck harness w/45lbs

General notes: Woke up at 194.4. Lost 4.2lbs of water overnight, so I'm thinking something must be up. If I'm seeing this week next week, I might get a little more drastic on my approach. Right shoulder feels fine, entire left side is a mess though. Tricep, hamstring and hip all feel pretty beat up.  

Monday, August 17, 2015

Training Log: Entry 1914

Weighted chins 55lbs
20 reps

Notes: Left lat seems to be just about 100%. Happy to really start pushing it.

Bench press
1x Trainwreck

superset w/

Band pull aparts

Notes: Not really even worth logging reps/sets/weights here, as I fell completely off the plan. 2 variables:

1: Was using my Ironmind bench here instead of the one I had been training with up until this point. I don't think that could be causing the issues, but it's A variable.

2: I had a good bench day when I did dips everyday the week prior. Haven't done that since the contest, and have this to show for it.

I'm on the fence about the bench, but not about the dips. I'm making it a regular thing now. I may still have to take the weight down for the rest of the program, but I can at least ride it out.

Shoulder circuit
3 rounds

Notes: Got a set of 10-50 powerblocks for $50 this weekend, so I'm using those now. For that price, I really like them, and I'm excited about a few of the new avenues it opens.

DB rows 105

General notes: Woke up at 194.4 this morning. Still feeling the after effects of the cheat meal (was kinda hoping it'd help on bench, but no so luck), to include the fact that, even though my weight is up, my physique is substantially improved. I imagine I was "flat" from lack of carbs and this helped me swell up a bit. Morning abs were intense, fully on display. Got in a feeder workout of 1x40 BW squats yesterday and legs still feel like they got hit by a train, will maybe hit up the GHR today to keep getting blood into them.

Saturday, August 15, 2015

Training Log: Entry 1913

Warm-up: Help friend move into new house
1.5 hours

(7) Mat Pulls 600+chains
17 reps total

Notes: 10 in the first, 3 in the second, 4 in the third.  I am unstoppable.  Helped a friend move into his new place, ate a massive cheat meal (more on that in a bit), then came back and crushed this.  Jacked up something in my left hip and hamstring on the warm-up, but didn't seem to affect me here.  Actually did a great job getting my hips into the movement, felt smooth and short on ROM.

Was planning on following up the pulls of 600 with dead stops of 495+chains, but had nothing in me after the third attempt.  I think I'll save that approach for the days when I only get 2 pick ups in, or if there is some sort of technical failure.

DOH hold 405+chains
30 seconds

Squats 410 (rest pause, 15 deep breaths between sets)

Notes: Rushed the rehab, just got tired of lifting baby weights.  Decided to do the exact same stupid protocol that got me injured in the first place as a way to come back.  Weight was technically 412, but I'm just rounding the buffalo bar to 50lbs to make life easier.  Definitely felt a lot more controlled with this, time in rehab paid off.  NEED to do a feeder workout tomorrow so that I can actually squat on Tues/Weds.

General notes: Woke up at 193.4 today.  Seem to have stabilized and kept on my weight loss approach.  Got a good workout in with the move: tried to move the biggest pieces I could without assistance/furniture dolly.

And now the cheat meal.

-3 Doritos locos crunch supreme tacos
-1 chicken quesadilla
-Chipotle loaded griller
-1 grilled stuffed nacho
-Large DIET mountain dew (gotta watch my figure)

Totals too:

Calories: 2050
Protein: 78
Carbs: 186
Fat: 111

Man, there is just NO protein in Taco Bell.  Not totally unexpected.  I still had an appetite after this, but knew I should stop.  Fun fact: I have only ever been full twice in my life.  Once was after a weigh in for a powerlifting meet where I made the mistake to recarb on pancakes and they swelled up in my stomach after drinking a bunch of gatorade, and the other time was when I was a high school kid, wrestling season had just ended and my mom took me out to El Torrito for dinner and Cold Stone for dessert.

This is why I was a fat kid growing up, haha.

Friday, August 14, 2015

Training Log: Entry 1912

This is just a recap of the week.  Purchased an Irongym like doorway chin up bar on Tuesday, installed it in my office, and hit some NG chins everyday to help rehab my lat.





Idea was to hit 100 each day.  Going to keep this up until I hit 5x20, and then just keep upping the reps with 5 sets until something breaks.

Also, got a BodPod appointment scheduled for 9 Sep.  First time I've ever had my bodyfat% measured.  Going to snap some photos around that time as well, so I can have a frame of reference that "X bodyfat% looks like Y".

Training Log: Entry 1911

Death Medley

205lb farmers, 205lb sandbag, 100lb keg

Notes: Forgot chalk on the first round, so it was super mega raw.  Planned to do 4x50 instead of this, but HOA sprinklers went off and I didn't want to set my sandbag down in the water.  Maybe do 2 kegs instead next time.  This totally killed me at the end, and I had to roll all my implements back to my garage, minus the sandbag, which took 2 attempts.  Missed picking up the bag on the third round, cost me a little time, and caught myself jogging back a few times.  Speed on the farmer's isn't where I want it to be, but I haven't hit them in months.

I think this is the compromise I'm going to hit on the yoke, farmers, carry front.  I'll swap off the yoke and the farmers each week, and throw in carries as desired.  Some weeks will be yoke+carry, others farmer+carry.

Woke up at 193.8 today, finally a little stability.  Diet wasn't ideal last night.  Did a little "nutritional triage".  Went to an office function, expected to be fed, was not, so stopped at BK on the way home and grabbed 2 side salads and a double whopper no cheese.  Threw away the bread and ate everything else.  It's amazing how I can eat a burger at home and feel fine while BK always destroys my intestines.

Thursday, August 13, 2015

Training Log: Entry 1910

Axle clean and press (clean once) 223

Notes: Back was feeling pretty fried from all the chins, so the clean was ugly and got caught low on the chest. Still a PR today though, and a positive sign. Leg drive wasn't quite where I wanted it to be: had to do a lot more press outs than usual. If I can get that figured out, I should really start moving some weight on this.

DB Incline press 105
(4) 1x10
(3) 1x8
(2) 1x8
(1) 1x7
(0) 1x6 w/reactive slingshot

supserset w/

DB lat pulldown/kelso shrug combo 90

Superset w/

Band pull aparts

Notes: Lotta stuff going on here. Really pleased with that 4 incline top set. Also, figuring out the slingshot: wearing it lower so that the center point is on the elbows instead of the upper arm. Alleviates the elbow pain I've been experiencing. On the lat pulldowns, I'd go straight from the pulldown into a cable kelso shrug while seated. I may replace band pull aparts entirely with this on this day and up the reps on it, as I'm very pleased to have found a way to train this movement in an easy to accomplish manner, and it feels pretty awesome.

Axle curl dropset

Average Band pressdown

Superset w/

Standing GB kelso shrugs 90

Notes: Also hitting the kelso's standing, putting my foot on the support beam of the pulldown. Works very well.

General notes: Up to 193.8 this morning. Still seem to be normalizing bodyweight. Going for sets of 16 on the NG pull ups today. Think my back is finally starting to grow after neglecting it for so long with my training.

Wednesday, August 12, 2015

Training Log: Entry 1909

(16) Chain Suspended Safety Squat Bar Squats

Notes: Definitely seeing effects of fat loss: I'm down a notch on my belt.  This meant I wasn't able to get the belt to sit quite as low as I like, so form was a little off on the first set, but still happy with the outcome post contest.  If next week proves to be too heavy, I may either change the movement or the weight.  The dead stop back off set still proved effective.

Standing ab wheel

Car deadlift simulator
8x8 plates
10x6 plates

Notes: Love that I'm still seeing progress on this.  From my performance in my last contest, I can tell it's working.  Left lat had no issues.  Could feel my right calf shifting a bit, but nothing extreme.

Reverse hyper 1 plate
1 minute, 5 seconds

Notes: Holy crap this was way harder than I thought.  I'll blame a little of it on being post contest, but this is really just a tortuous movement.  Next time, I'll just put on a quarter per side.  I think this can have some real benefits for the lower back, but I'm somewhat unconvinced on carryover to heavier lifts, so I think I'm going to alternate between this and a traditional loading scheme each week.

General notes: Work up at 193.0.  This is a bit more reasonable, but I may put a bit more weight on as my body stabilizes.  Still, being down a notch definitely shows me that I'm losing fat, and I can see my abs at night before bed, which is another positive sign.  Going to continue with my chins throughout the day (have already knocked out 1 set of 15 as of this writing).  May bring dips back next week.

Tuesday, August 11, 2015

Training Log: Entry 1908

30 reps

Notes: Back from contest and starting to rehab my lat. It's feeling pretty good these days, but still going to take things a little light.

Bench 225

superset w/

Band pull aparts

Notes: Tried out my Ironmind bench since it was deload week. Think I'm going to stick with it. It's lower to the ground, which means I can get better leg drive, and it has zero padding, which means I can set a decent arch and drive without sinking into the bench. I actually had an arch for the first time in a long time and it felt like I was incline benching. Also forgot to wear my elbow sleeves, so a good sign that my strength is still there, and it means I get to write that this was "raw" in all capital letters.

Shoulder circuit drop set

Notes: Was running short on time and did something pretty fun. Since I use plates instead of dumbbells, I just had a 10, 5 and 2.5lb plate ready to go and immediately switched to the next weight when the movement was over. Got a decent pump.

Low cable d-ring rows 90lbs

Notes: Just coming back from the comp and rehabbing the lat. Still got a decent pump.

General notes: Woke up at 192.5 today. No idea how that happened, guess I lost a lot of the water I was holding from all the sodium from the junk food this weekend. That makes 10lbs of weight lost, although I'm not banking on the 192 sticking around, but stranger things have happened. I'm not too sure how much more fat I have to lose, but I'm just going to keep riding this wave until it negatively affects my training.

Planning on buying one of those doorway chin up bars for my office on my lunch break and incorporating that into my daily routine as a way to get this lat back up and running. Might even develop a set of lats, you never know.

Sunday, August 9, 2015


This is my 7th strongman competition, having started competing in Sep of 2013, so now almost 2 full years.  As always, I’ll detail my background/training for the competition along with the competition itself.

The last competition I did was in the 231 class since there was no 200lb class.  I weighed in at 203 in clothes while eating a donut on the scale, but ultimately was pretty unhappy with how fat I had allowed myself to become in a contest where weight wasn’t an issue.  Once that contest was over, I vowed to clean up my diet a bit and try to lose a little weight, so that, when I weighed in for this contest as a 200lber, I’d have plenty of wiggle room and zero need to cut the day before.  About 1 week out from the contest I was regularly waking up at 194lbs and much leaner than before while still seeing all of my competition lifts improving in training.  My bench took a hit, but I wasn’t too concerned.  Additionally, I injured my hamstring about 2 months out of the competition, but was able to force it to heal pretty quickly, and it had no impact on my performance from what I could tell.  I also pulled a muscle in my lat/oblique the week before on some speed yoke work, which didn’t’ seem to heal properly.  Only experienced pain when I twisted, and it was still pretty minor, so I wasn’t too worried about it.
I didn’t take this contest too seriously since it was an unsanctioned competition.  The main draw was that it was in my hometown of San Diego, so it meant my family and friends could watch in person.  Additionally, the events were pretty much all static strength events, so it suited me well.  Here I’ll detail how I trained for the specific events.
PRESS MEDLEY (100lb keg, 180lb log, 100lb Circus DB for reps)

I got a new keg and filled it up to 100lbs to train for this, but honestly did very little practice once it was built.  I found out I could one motion it from the floor, almost like a snatch, and figured that would be my strategy.  For the log, I actually trained with a 235lb log press, in the off chance that there wouldn’t be anyone in the 200lb class and I’d have to play with the big boy weights.  It would’ve been smarter to get better at the viper press to cut down transition time, but I planned for the worst rather than the best.  For the circus dumbbell, I built my own bell using Home Depot buckets, and it worked AMAZINGLY well for how cheap of a product it was.  I trained with 112.5lbs, since that’s what 2 25lb plates per side ended up being.
I never actually trained this medley specifically like I had for past ones.  I trained the lifts individually on different press days during the week, and never trained to clean the DB on each rep simply due to fear of mechanical failure with my equipment.  I still felt pretty confident, as the weights were incredibly light, and I knew that was going to be a rep fest.
Also, point of fact, I scored an amazing craigslist bundle that included an ironmind squat/dip/chin station that I set up as a dip station in my garage.  I made it a habit to hit one set of max reps everyday I returned from work to get some more upperbody pressing volume in.  We’ll see if that affected anything.
No idea if this was going to be a light car like my last contest or a heavy one, but I figured I’d do what I did last time since it paid off.  I ended up getting some 100lb plates and some thinner 45s, and was able to work up to 8 plates per side for 5 reps by the end of my training cycle leading up to this.  Conditioning and strength were on point, and THIS time I wasn’t going to quit until the whistle blew.
Actually pretty proud of my training for this: I cycled my yoke for 3 weeks (week 1: 410lbs, week 2: 500lbs, week 3: 550lbs) for the competition distance.  I then would have a 205lb sandbag at the starting point, that I would have to pick up, carry, and then bag over bar with the yoke.  The intent here was to train both the yoke AND the explosiveness necessary to hit a heavy tire flip at the end of the long yoke walk.  Was finally starting to see some speed on the yoke this cycle, and this circuit was decent for my conditioning.
STONE SERIES (175, 200, 235, 290, 335)
Who am I kidding, I never train for stones.  The sandbag over bar I was doing as part of my circuit at least helped with the mechanics a touch, but my strategy was the same as always: come in strong and want it more than everyone else.LWM- 175, 200, 235, 290, 335

Weighed in at 195lbs with clothes/shoes on and a full stomach.  Zero issues making weight.


Most guys were struggling on the log on this one.  The Rogue 10" log is terrible, no question, and training with good equipment makes it hard to compete with bad equipment.  Implements were far apart as well, so I realized footspeed was going to be a factor.  Best on the CDB was 5 reps when I was up.

I took off in a sprinters stance, booked it to the keg, and one motioned it to the air.  I knew that I didn't want to waste any time between implements and be able to take my time on the CDB.  I took my time with the log, just because it was a screwy log, but still got it overhead pretty easily.  Zero leg drive, didn't trust myself.

Got to the circus dumbbell, and was surprised at how easy it went up.  I had been training with my ghetto Home Depot bucket bell, and even though the handle on the Rogue dumbbell was much thicker, the bell felt much easier to press.  I ended up knocking out 11 reps before I started losing steam.  It felt less like I ran out of strength and more like I ran out of coordination, if that makes sense.  I ended up taking second to some guy who banged out 14.  The difference between us is that he didn't use his left hand at all to stabilize the bell in between attempts, and just beated it up.  That's what I need to work on now if I want to be hot stuff.  Still, happy with a second on press, as it's not my strongest event.


My last contest, I got edged out of the car deadlift and it's been eating away at my soul every since.  I came into this contest with a vengeance, and swore that I would NOT lose another deadlift event.  So sick of tying for first.  I didn't care what anyone else did, I was going to win.

Got my straps set, settled in, and just let the world go black.  I moved as quickly as I could, and kept a good pace going for the first 20 or so reps before slowing down.  Up until this point, the best score was 13, so I was making a spectacle.  I ended up slightly re-torquing my left lat a touch around rep 30, but just kept pushing.  Ended up with 33 reps, beating the next closest by 13 reps.  Just about killed myself, but met my goal.  I have no regrets/lessons learned on this one.


SURPRISE!  The tire is 100lbs heavier!  Now 750lsb.  Not that it mattered, I didn't have a tire to train with.  Up until my point, most folks were struggling with the yoke itself, and no one had flipped the tire.

Been focusing on fast feet this whole time on my yoke training, and it seemed like it paid off.  The front of the yoke skipped just a touch at the start, and I could feel myself wobbling left, but I had zero put downs and got to the tire plenty fast.

I thought the tire flip wouldn't be that touch, and rather than do the smart thing and take off my belt, I tried to do the fast thing and just beast it over.  This was a dumb move, as this tire felt like it was a million pounds.  I got it to my knee real quick, and then just went to war with it for what felt like forever but in reality was maybe 10 seconds.  I eventually abandoned my grip on the rim of the tire and snagged one of the treads so that I could push up with my hands and my knees, got the inertia broken, and finally got the tire over.  Two other folks after me flipped the tire, but I believe I was either first or second on this event.

Sorry, no video of the tire flip itself, but you can see the yoke at least.


I was in first overall at this point.  People were talking about how the stones were dirty, so I put some tacky on the back of my hands, but otherwise stuck with my normal gameplan of being strong and wanting it.

First 3 stones popped up real quick, but around stone 3 I realized that my technique was terrible and I was probably exhausting how far I could get on brute strength.  By stone 4, I learned I was right.

Around stone 4, I also got to enjoy the fun and dynamic nature of strongman, for as I was bracing the stone on the platform getting ready to load it, I was told that suddenly that wasn't allowed.  I thought this was America.  I MIGHT have been able to get the stone had I just known right away they had this rule, for I wouldn't have even of tried to move as quick as I did with the stone off my lap, but getting this announcement right in the middle of my load attempt hosed me.  When I dropped the stone and tried to relap it, it just wasn't happening.  My tacky was shot, and I was most likely fried.

Biggest lesson is that I need to learn how to do stones.  I can see the exact moment in the video where my technique goes to hell, and if I had my arms over the stone versus under, I could've hit it, since I lapped it just fine.  


Still took first place.  Apparently, I still loaded the first 3 stones fast enough to maintain my first place standing.

This was an awesome show.  I still have some things to work on, but ultimately I am satisfied with my performance.

Wednesday, August 5, 2015

Training Log: Entry 1907

100lb Keg clean and press (one motion) to 112.5lb Circus DB (AMRAP)
3 rounds

Notes: Just wanted to practice some skill work. Really trying to cut down time on the keg so that I can have as much time as possible to pump out reps on the DB. On the final circuit, I was really moving the keg quick, secret was to still try to roll it up my torso on the way up and lean back at the top, so it's more like throwing it on the air instead of pressing it. Didn't go balls to the wall on the CDB, just enough to keep the motor pattern strong. Pinched a nerve in my neck on the final round so I called it. Nothing serious at all, it's the same recurring issue, and at this moment it's mostly painfree.

Not training the log at this point. It's only a 180lb log, and since it's a Rogue 10", it's just going to be a weird log to press. Just going to muscle it up and roll with it.

Squats 232

Superset w/

D-ring lat pulldown 90

Notes: Just some light work to keep blood flowing before the contest.

Axle curl drop set
100 reps

Light band piston pushdowns

Notes: 20 on the knees, 10 standing. I liked these, but they're different from normal band pushdowns. Instead of feeling a pump, I felt a real strong burn in my triceps while I was hammering them out, and then, a few minutes later, they were really blown up. This might be something I alternate w/ normal pressdowns for variety.

D-ring lat pulldown

superset w/

D-ring Kelso Shrugs on the lat pulldown

Notes: Oh wow, this was awesome. My lat pulldown is just the right height to really make the Kelso shrugs viable. I might start making it a permanent thing to chase pulldowns with Kelsos. I've always wanted to include this movement in my training.

Neck harness 45lbs

Notes: Just moved slowly to help with the pinched nerve.

General notes: For a light workout, I sure wrote a lot. Mind is all over the place. I'm just going nuts wanting to do more and grow. Very excited about the contest and competing at home as well. Woke up at 194.6 again, looking lean still. Gear bag is packed. Left lat still has pain in it, but it takes very specific movements to trigger it. The only place I could see it being in pain is on the yoke walk, and even then, it's not enough pain to stop or slow me down, just an annoyance.

Monday, August 3, 2015

Training Log: Entry 1906

Bench 320

superset w/

Band pull aparts

Notes: Lat is still a little buggy, and with the contest this Saturday I skipped out on lat work. Happy with the bench, this is unmodified from the start of my plan. No reps were paused, but weight was controlled. Just going to play it by ear at this point, and if it feels like a good day I'll stick with the prescribed percentages. If it feels like a bad day, I'll lighten things up a bit.

Shoulder circuit
3 rounds

General notes: Hit 20 pull aparts in between everything today, just to get in some more work. Another day at 195.4, but weight isn't a concern at this point. I'm definitely going to be good to make weight for the contest, and I plan to binge the day of on simple carbs and Mexican food after the fact. Don't even think I'm going to weigh myself for a week afterwards. Next workout will be Wed, and it'll be the final workout before the contest. Plan to hit the press events just to keep the skill up, and then some squats and GHRs to keep the mobility going.

Saturday, August 1, 2015

Training Log: Entry 1905

Deadlifts 585+chains

Notes: REALLY wanted to get 8 this week, but with the pulled lat and a contest next week, I knew it wasn't a smart move to fight for it.  Just going to try to match reps on this one next cycle.  Still, pretty huge, especially considering I'm still dropping bodyweight.

Squats 365

Notes: Buffalo bar still feels amazing.  Makes me want to squat more often.  That said, I could feel my left hamstring getting a little fast and loose around rep 15, so I shut it down.  Too close to get injured at this point.  Will get stupid and push it post contest.

General notes: Woke up at 195.4.  Good week.  From this point out, going to hit my normal bench workout on Monday, and then a pump workout on Wed and call it.  Gotta be on top of nutrition to make sure I don't overeat with the lack of activity.

EDIT: I completely forgot the most important thing: my cheat meal this week.  Went to Taco Bell, my weakness, and got 2 grilled stuffed nachos (beef), a buffalo chicken loaded griller, and 1 Captain Crunch delight. I still have zero tolerance for sweets, as before that Captain Crunch thing I was ready for a whole nother round of Taco Bell, but after that I had zero appetite.  Bought some off brand Fruit Loops and Pop Tarts for the contest, I'm ready to go.