Training Log: Entry 2351


Treadmill run
Incline: 1
Speed: 7.5
Distance: 1.5 miles
Time: 12:00

Notes: Did this off 3 hours of sleep at work.  Much better than the track run.  Knee was happier as well.  My conditioning is fine for this, just a question of getting my knees to match my lungs.

No weigh in this morning as I spent the night at work.

Training Log: Entry 2350

AM WORKOUT

(7) Axle Mat Pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
15x506 (straps, touch and go, rest pause)
10x456 (straps, deadstop)

Notes: I realized I forgot the girp work.  I'm out of practice.  That said, my glute is finally healed, and I was able to attack this workout just like I used to.  I've brought the weight way down so I can focus more on submax training and accumulating volume; should set me up for success down the road.  Already got a bunch of blow out blood vessels; good to be back to normal.

Buffalo bar squats
5xBar
5x100
5x140
3x190
20x230
6x230

Notes: Goal was a super high rep 230 set, but left knee is pretty pissed off from the run yesterday.  Gotta get used to all the various demands I'm placing on my body.

General notes: Woke up at 195.0.  Ended my celebratory week with my burger and onion rings at the local place.  Been a good recovery week from my competition; time to start ramping up the training.

Training Log: Entry 2349

AM WORKOUT

1.5 mile track run
12:43

Notes: Did this first thing in the morning with no warm-up.  Consequently, the first 2 laps, my left knee didn't to open up, and it was more a shuffle step than a run.  Lesson learned; need to get in a brief warm-up to get the knee firing.  This was way slower than I wanted, but a consequence of taking a month off for my contest.  I think I might bump running training up to twice a week leading up to my fitness test/Murph, and then scale it back to once a week to get more strongmanny.

Woke up at 195.4 this morning. Was 193.0 yesterday.  Been having a lot of sodium with company over for the next few days.

Training Log: Entry 2348

AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x256
10x291
20x226

Notes: Feeling better everyday, but still keeping it light and easy.  Hit both goals for the topset and the FSL.  Right shoulder blade still a little pissed off.

DB rows 105
4x10

DB lateral/rear later 15
5x10

Notes: Performed between sets of benching.

GIANT SETS

Log clean and press away 125
4x8

Pull ups w/30lbs
5x8

DB hammer curls 40
4x8

Notes: Shoulder blade didn't like the log.  Conditioning is still shot post competition; was sucking wind.  Gonna focus on pull ups for this month to prep for Murph.
General notes: Woke up at 193.6 this morning.  Gonna have some time off over the next few days, so might get in some afternoon training.

Training Log: Entry 2347

AM WORKOUT

Viking Squat

5xBar
5x95
5x135
3x185
1x225
1x275
1x315
10x225
20x135

Notes: Feeling real good, but apparently still recovering.  I actually felt stronger for 315, but I lost the bar and it fell onto the pins on the second rep, and I figured that was a sign to just take it a little easy.  I was gassed hard after 10x225.

GHR
4x10

Standing ab wheel
4x8

Notes: Performed between sets of squats.

Reverse hyper 50lbs
2:00

General notes: Woke up at 193.4.  Pulled my right shoulder blade; most likely on the falling viking squat. Nothing too awful, but something to watch out for.  Debating buying a weighted vest to prep for Murph.  I could also just wear some chains.

Training Log: Entry 2346

AM WORKOUT

Axle strict press
5xAxle
5x66
5x136
5x156
5x181
5x201
4x201 (push press)
10x156 (continental and strict press)

Notes: Coming back from the contest, felt a little beat up still, so just went for prescribed reps.  Was good to get some blood flowing, and strength is holding up real well.

Pull ups
5x10

Band pull aparts
5x20

Notes: Prepping for Murph on 25 May, focusing on getting my chin over the bar each rep.  Before, my concern was more about lat contraction, whereas now it's about ROM.  I might try to learn how to kip at some point.

Axle rows 186
50 reps

Dips
100 reps

Axle curls
1x100

Notes: All on the lighter side, just to recover.


General notes: Woke up at 195.0.  Considering all the nutritional debauchery that occurred over this weekend, that's pretty crazy.  Just gonna keep riding that wave.

10TH STRONGMAN COMPETITION: 2017 EMPIRE CLASSIC

So first, the video

10^th competition is over and done with.  I met 2 out of my 3 goals; I placed, and I didn’t get injured.  I wanted to qualify for nationals out of this comp, but it wasn’t in the cards.  I had 1 big error that cost me first in one event, but ultimately I wasn’t ready for what this show would bring.  Part of that burns me, but at big part of it excites me; it’s good to know I’m not even close to done in this sport yet.  I still have a lot to learn.

TRAINING

Training for the event went pretty poorly.  I got a bad glute injury on my left side right around the time the show was announced that was never healed until about the day of the show.  I ended up not deadlifting for 3 weeks before the show, and even prior to that my deadlift workouts were pretty poor.  However, none of the competition movements seemed to hurt the glute, so there’s that.  I also ended up buying myself a 12.75” Circus Dumbbell to get in some real practice, which was a pretty smart move all things considered.  I was losing weight coming into this show, mainly because I seem to perform better whenever I do that.  Ended up weighing in at 198.0 with a few meals in me in jeans and a t-shirt the day before the show.

EVENT 1: FRAME DEADLIFT FOR REPS 450LBS

Usual strongman last minute changes here.  We were going to be told go, and at that point we could set up our straps, vs getting set and then going.  I realize nationals is moving in that direction, but honestly I think it’s just a dumb ploy to get us to all go out and buy figure 8 straps.  I switched to my Why Our Way straps since they were easier to throw on quickly compared to the Ironmind ones.  Also, we now had a down AND up command, whereas before it was just going to be a down command.

I managed 20 reps in 60 seconds, losing the 21^st rep because my left strap slipped.  This was good enough to tie for second place. First was 21 reps.  I will say that, ultimately, I lost first because I wasn’t strong enough.  That said, I also was moving slow because I could not hear the “up” command over the sound of the plates clanging, and I lost a lot of time staring at the judge waiting for an up command he already gave me.  I think an up command is a legit idea when you’re lifting a weight that people are only gonna hit 5-10 reps with, but on rep fest weights, it’s really going to boil down to who got the faster command to decide who wins.  This is the second time I’ve been burned this way, so lesson learned; I’m gonna ask for a hand signal from the judge for an up command and for him to yell and say the command multiple times. 

EVENT 2: PRESS MEDLEY (180LB KEG, 200LB LOG, 231LB AXLE, 125LB CIRCUS DUMBBELL FOR REPS)

Probably the event I trained the most for, specifically the dumbbell.  I haven’t hit a circus dumbbell of any variety since Dec 2015, so I was way out of practice. I managed to hit the competition weight for a sloppy double the week before the show.  Last time I clean and pressed a keg was ALSO Dec of 2015, so I brought that back into the rotation quickly.

The keg killed about half the competition, but someone managed 3 reps on the dumbbell before me, so I had a number to beat.  I got out and 1 motioned the keg, hit the log without  much trouble (a 12” steel log is a lot easier than the 14” mutant I built at home), and then lost the continental on the axle.  Looking at the video, I caught it too low the first time.  It was a quick correction, but I was a little unstable at the top.  I imagine it was the train wheels throwing me off.

The dumbbell in the contest was a lot like the one I had at home, which is to say crazy.  I was having a difficult time finding a stable position.  I know I need to figure out my rack on the CDB, but with only 6 weeks to build up STRENGTH on the movement, technique had to take a backside.  I was using a technique where I’d spin the bell on my shoulder and press it while it was moving through space once it hit a balanced point.  It sounds crazier than it is.  It worked for one rep, but that was it.  Someone else managed 1 rep as well.  If they were using split times, I took second here.  If not, I tied for second.

EVENT 3: 250LB STONE OF STEEL OVER 52” BAR

This was a first for me.  To prep for the stone of steel, I used a stone simulator with a combination of bumper plates and metal.  I figured the slippery bumper plates would get me used to the surface, and the uneven weight distribution would get me ready for the weight of the SOS.

I was mostly right.  I was the first guy in my weight class to even lap the damn thing, but just couldn’t nail the extension.  For the most part, I just didn’t have the confidence in losing the stone to the extension over the bar.  Looking at the video, I was much closer than I felt, but it was a helluva fight, and eventually the stone threw me on my ass.  I ended up performing a backwards summersault to escape the stone’s path and then put my arms up triumphantly proclaiming that I stuck the landing.  Gotta have some humor in this, and honestly this event broke me out of a funk during this contest and got me to start having some fun.  This was the second time I’ve ever zero’d an event, and the first time as a result of lacking strength, which was a motivator more than anything else.  That said, being the first to lap the stone and doing it without wide receiver gloves, a grip shirt, tape, and all the other weird voodoo that was being used made me feel pretty badass. …although I did steal someone’s tacky towel.

EVENT 4: POWER STAIRS (250LBS, 300LBS, 350LBS, 3 14” STEPS EACH)

I prepped for this event using a Hungarian core blaster loading to a 20” plyobox.  It worked well enough.

Time to beat was 27 seconds and some change, and I managed 23 before getting beaten by a 20 second and 16 second placing.  My biggest mistake was being short, so next time I’ll pick better parents.  Otherwise, I needed to pick a little higher on the 350s to get some better clearance, but this went about as good as it could.

EVENT 5: CRUCIFIC HAMMER HOLD (14LB HAMMERS)

Initially, this event was only going to be for the top 2 competitors in each weight class, but they opened it up to everyone at the end.  It was worth double points, to create some drama.  I actually DID train for this one, and I felt like it was a smart idea.  I took 2 5lb loading pins and placed a 10lb weight on each of them with some locking collars to hold them in place.  I then held the pin about 2-3” below the plate.  I heard that the hammer held likes to tip, and it really stresses the wrist, so this did a good job of training that.

Time to beat was 1:50+.  That was an outlier, as up until that point 1:20 was a good time.  That said, there’s no real way to say this without sounding cocky, but I don’t think there are a lot of people out there with a pain tolerance greater than mine.  It’s about the one thing I bring to the table, after all the stupid stuff I regularly submit myself to.  I set up the hammers, and went through my ritual of listening to the chorus of “Ruiner” in my head (“you didn’t hurt me, nothing can hurt me, you didn’t hurt me, nothing can stop me now”).  Just kept listening to that until I couldn’t anymore, and when I was done, over 2 minutes had passed.  I took first in the event, and had the second highest time in the contest, beaten only by 1 of the heavyweights (we all held the same weighted hammers).  Sadly, even with the double points, it wasn’t enough to bridge the gap and take second.  I imagine that zero in the third event sealed my fate, but at least I didn’t lose my 3^rd place finish.

MOVING FORWARD

For the immediate future, I’m going to lose a little more weight.  I have a physical fitness test coming up this month, and I plan to run the crossfit “Murph” workout on 25 May as part of  work function, so being lighter will pay off.  I’m also going to get my run into better shape.  My conditioning needs to improve as well, as I took a lot of time off after this show.  On top of that, the CDB is going to make regular rotations into my training so I can better practice my skill on it, and I might be eyeing a stone of steel since they seem to be appearing in more and more shows.  I’m still not done yet.

I don’t have any other show on the horizon at the moment, but I’m keeping my eyes peeled.  Until then, my off season is going to have a lot of volume and conditioning and I’ll grow as much as I can.

Training Log: Entry 2345

Circus dumbbell clean and press
1x85
1x105
1x115
1x125
2x125 (clean each rep)

Notes: Real easy workout, but wanted to hit competition weight before the show.  It feels heavy, yeah, but not impossible.  Hitting it with this cartoonish dumbbell should carry over well to whatever we're using at the show. Confidence is high.  Glute has been acting up, but whatever.

Woke up at 195.8.  Had the most amazing cheat meal for brunch.  Buffet.  1 full plate of salad, about a pound of bacon, 2 slabs of steak, ham, various types of sausage, and some eggs.  About 3 full plates of food in total.  Ended up skipping lunch and still wasn't hungry for dinner.  I might make this a regular practice, but I'll see what my appetite is like when I'm training harder.

Training Log: Entry 2344

AM WORKOUT

T-bar rows
10x1 plate
10x2 plates
10x3 plates
10x4 plates
10x5 plates
6x6 plates
21x4 plates

Notes: Continuing with my "back day, not deadlift day" paradigm.  This worked out well for today.  Left hip was a little stiff, but in all I got in some heavy-ish training.

Standing ab wheel
4x8

Reverse hyper 360
4x12

Notes: Performed between sets of rows

Buffalo bar squats
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
1x370
1x410
1x460

STRIPSET (no rest between sets)
10x320
20x230
30x140

Notes: This sucked, but in a different way than the pyramid training.  Upperback was really pissed by the end.

General notes: Woke up at 195.4.  Gonna try 1 more heavish workout with the circus dumbbell tomorrow and then start an aggressive campaign of resting.  Show is 1 week out, and I'm feeling good.  My glute my blow out during the show, but that's about it.

Training Log: Entry 2343


AM WORKOUT

Axle bench press
5xAxle
5x66
5x136
5x186
5x226
5x256
3x286
7x321
12x256

https://youtu.be/TXb20V4D9_M

Notes: Another lifetime PR.  Bench is in a good place these days.  Belly benched the last rep; forearms are a little tender and didn't like the slow eccentric.

Chins
50 reps

Band pull aparts
9x20

Notes: Performed between sets of benching.  Eased off the back work getting close to the show and took things light.

Keg clean and press 182lbs
4x1

Notes: Practiced running up the the keg and 1 motioning it.  Trying to drill under the conditions of a press medley.  Really feeling confident on this.

DB hammer curls 40
4x10

Crucifix hold 25
30 seconds

General notes: Woke up at 195.4.  Work has been stressful and nutrition a little off point.  Thankfully I have room for this.  Got 1 or 2 more heavy workouts and then I just relax.

Training Log: Entry 2342

Buffalo bar squat
5xBar
5x100
5x140
3x190
1x230
1x280
1x320
11x370
9x370
20x230

Notes: Sticking with sub-max weights.  Need to rebuild my ability here.  A tough, but not ball busting workout.

KB swings 125
5x10

Standing ab wheel
4x8

Neck harness 45
3 sets

Notes: All performed between sets of squats.

General notes: Woke up at 193.0.  Tends to happen the day after my nights at the office.  It's my last week of heavy work before the contest.

Training Log: Entry 2341

Axle Grace
2:57

https://youtu.be/87rVU8xpCXs

Notes: After the last time, I wanted to see what I could do if I just went for speed.  Shaved 20 second off.

Slept at the job site last night, so no idea what my weight was this morning.  Got video from my last press workout though.

https://youtu.be/CPLwf_ypYhU

Training Log: Entry 2340

AM WORKOUT

Axle strict press
5xAxle
5x66
5x136
5x176
3x196
4x221
3x221 (continental and push press)
8x176 (continental and strict press)

Notes: Got some video that I'll upload later.  This was a solid pressing session; much better than last cycle.  Continentals were as smooth as they've been in a while, and everything just seemed to click. 

GB pulldowns 90
3x20
2x15

Band pull aparts
5x20

Notes: Performed between sets of pressing.

Axle rows 206
11+21

Notes: First 11 unstrapped, next 21 with straps.

Dips
150

Notes: All performed in 1 big rest pause set

Axle curls
1x100

General notes: Woke up at 195.0.  Zero pain in the left glute; the rest was what I needed to heal.  I'm going to try to play it smart until the contest, and then really drill myself back up.

Training Log: Entry 2389

EMOM workout
Odd minute: stone trainer extension w/235lbs
Even minute: CDB clean and press w/105 (1 per arm)

6 rounds of each

Notes: This was an awesome workout. Singles were the right spot. Lapping the trainer was a challenge using a combination of metal and bumper plates. CDB technique is really coming along. I'm finally feeling confident coming into this show. For a while, I thought I mighta made a mistake signing up.

Woke up at 195.0.

Training Log: Entry 2388

AM WORKOUT

DB rows
10x10lbs
10x25
10x50
10x105
10x190 (straps, DB row handle)
8x260 (straps, DB row handle)
27x105 (straps)

https://youtu.be/cBPrXx-5kW0

Notes: Bit the bullet and executed my contingency plan here of having a back day rather than a deadlift day. An idea I stole from Kroc; deadlift every other week, alternating with a back day focused around dumbbell rows.  As much as it burned my ego not to hit the deads, this was still a tough workout, and got my lats and upperback pretty torched.

Reverse hyper 360
4x10

Superset w/

Standing ab wheel
4x8

Notes: More back work, and staying away from the GHR sit ups, as those always seem to tweak the glute.

Buffalo bar squat
5xBar
5x100
5x140
3x190
1x230
1x280
1x320

ONLY RESTING TO CHANGE WEIGHT
10x140
10x230
11x320
10x230
10x140

https://youtu.be/rAPy3Y9UxE4

Notes: Once again, staying away from the heavy stuff.  This workout SUCKS something fierce.  Great way to make light weight feel heavy.  I was dying at the end of it.

General notes: Woke up at 195.0.  Calling this workout a success, as it's the first weekend in 2 months where I haven't felt like my glute had a hole in it. Think I'll continue this all the way until the contest and evaluate from there.  Cheat meal yesterday was a big plate of nachos.

Training Log: Entry 2387


Crossfit Grace with an axle

3:19

https://www.youtube.com/watch?v=_1Xj6Hm2FdM

Notes: Part of a challenge on another forum.  I originally thought I could use this to practice my continental and leg drive, and then my dumb lizard brain took over.  Still an awesome workout though.

Woke up at 194.4.

Training Log: Entry 2386


AM WORKOUT


Axle Bench Press
5xAxle
5x66
5x136
5x186
3x236
3x276
8x306
18x236


Notes: Was supposed to do 271 for the middle set, but I've been a little lazy with the plate loading.  I had 1 more in me on the top set, but butt came off the bench and I didn't want to risk re-tweaking the glute going for an extra rep.


Chins (various grips)
1x25
3x20
1x25


Band pull aparts
5x20


Notes: Performed between sets of bench.


Keg clean and press 182
4x1


Notes: As much as I want to focus on the circus dumbbell, I haven't even touched a heavy keg and the show is 3 weeks away.  Needed to relearn technique on this. First set was ugly, but after that I found my groove.  Being able to hit this fatigued in the morning bodes well for day of the show.  That said, after this contest, I think I need to get my blood pressure checked.  I've been blacking out at the top of overheads, which isn't uncommon in the sport, but is rare for me.  I typically hang out at the slightly elevated range, so I'm curious if I dropped down a touch.


DB hammer curls 40
4x10


Crucifix hold 15lbs
1x60 seconds
1x35 seconds


Notes: Loading pins with 10lb plates, held around the middle.  No idea where I stand on this event, but some training is better than none.




General notes: Woke up at 194.4. Still healing, but I'm starting to finally feel some confidence for this contest.  Training was really touch and go, but seems to be coming together now.

Training Log: Entry 2385


AM WORKOUT


Viking Squats
5xBar
5x95
10x10x135


Notes: Letting my glute tweak heal and just hammering volume in the meantime.  I'll be 100% again someday, in the meantime, I'll do what I can.  This was still a pretty tough workout to get through.


KB swings 135
4x8


Standing ab wheel
4x8


Neck harness 45lbs
4 sets


Notes: All between sets of squats.


General notes: Woke up at 195.0.  Still just hanging at that 95%.  At the rate I'm going, I'm just going to throttle back on the non-competition stuff to facilitate healing, and then come back strong once the show is over. 

Training Log: Entry 2384


AM WORKOUT


Axle Strict Press
5xAxle
5x66
5x136
3x161
3x186
5x211
3x211 (continental and push press)
11x161 (continental and strict press)

https://youtu.be/gO347NE7YpU


Notes: Solid day.  5 was the goal for 211.  6 might've been there with a grind, but wasn't worth the fight.  Continental was a little rough on 211 and took some gas away from the push press.


GB pulldowns 90
3x19
2x15


Band pull aparts
5x20


Notes: Performed between sets of press


Axle rows 226
21 reps


Dips
150 reps


Axle curls
1x100


General notes: Woke up at 195.4.  Glute is about where it's been.  Just not cresting past 95% or so. 

Training Log: Entry 2383

EMOM workout

Minute 1: 3x stone trainer extensions 210
Minute 2: 3x power stair 225
Minute 3: 1x side circus dumbbell 100

7 rounds of each movement

https://youtu.be/b8nvM3Bg6qY

Notes: Just trying to get on top of this show before it comes around.  Technique is getting better, and despite my injury I'm feeling strong.  Stone trainer was unevenly loaded, so it was tough to work with.

Woke up at 195.0.  Diet seems to be getting sorted out.

Training Log: Entry 2382

AM WORKOUT

(4) Axle mat pulls
5x136
5x226
1x276
1x366 (mixed grip)
1x456 (mixed grip)
1x551 (straps)
11x506 (straps, touch and go, rest pause)
26 second DOH hold 27

Notes: Glute is in a weird place.  I'm good for 1 big set, and then after that, I'm done.  Tried working up to my squat workout after this and had difficulty unracking 230.  Think I'm going to do the smart thing and just take a week off next week.  Also going to do some more active rehab for the glute.  Reverse hypers, fire hydrants, whatever I can do to get blood flowing to the area.

Woke up at 195.8.  Cheat meal yesterday was super decadent cheeseburger and sweet potato fries.