Another Fun Sunday, 5-5-02, video...

[b fold the truth]

This was supposed to be a light gym day and a heavy event day. I think we accomplished that nicely. Finals are this week, so we definately had our minds elsewhere...but had a good one none the same. The plan was to go light in the gym, to reserve lots of energy for our events. Next week we will go heavy in the gym and light on the events.

Trap Bar deads
several warm ups
495 x 1
545 x 1

Bottom Position GM's
135 x 5 x 5 sets, varying stances each set, very light

Log Press
240 x 5
223 x 5
212 x 5
201 x 5
190 x 5

Super Yoke Walk
warm ups
705 x 25ft (still no support gear)
525 x 150 ft

Tire Flip
600lb tire x 100ft (10 flips)

Farmers Walk
150's x 100ft with 4 turns
200's x 100ft

Zearcher Walk
135 x 100ft x 2 sets (light but fun)

Clean and press with 2" thick bar, weights hanging by chains
.....very difficult...just to get it to your shoulders...takes a while
135 x 1 x 2 sets

Keg Carry
180lb x 25ft x 5 (move it 25ft, set it down, pick it back up and go another 25
180lb shoulder x 1 x 2 sets

That was it for today...I think that my erectors may be a little sore tomorrow..or at least tired.

Time for some pics...

 

[b fold the truth]

Trap Bar Deads with 545, not for sure why I shrugged at the top...lol. Felt pretty good too. Still no support gear...

http://us.f1.yahoofs.com/users/cfe19b85/bc/545+Trap+Bar+Deadlift.mpg?bcxsg18AC9UhejjF

 

[b fold the truth]

Tire Flip...slipped near the end.

http://us.f1.yahoofs.com/users/cfe19b85/bc/600lb+tire+flip.mpg?bcxsg18AL4HW2aIC

 

[b fold the truth]

Doing the farmers with 200. We decided to use straps on these because they have a rolling handle on them...making them MUCH more difficult. I thought that I would go as far as I could without the straps then put them on. I surprised myself and went the distance I was screaming when I finished though!!!!

 

[b fold the truth]

705 Super Yoke walk. Still no support gear as I still want to strengthen my weak points. When I compete I will add a belt and knee wraps though....till then..strengthen.

http://us.f1.yahoofs.com/users/cfe19b85/bc/705+Yoke+Walk.mpg?bcBlh18AgioemUrO

 

[b fold the truth]

My buddy having fun picking up the 200's.

 

[big4life]

You are doing great!!!


You flipped that tire like it was nothing.


Good luck on your comp..

 

[b fold the truth]

Zearcher Walk...with 135. We did these for fun while the keg was filling up with water. They really put the workload on your erectors and makes it hard to breathe when the bar presses on your chest. If you get off balance...the weights swing also...fun fun fun

 

[b fold the truth]

Cheese showing better form than I was. Head up, slight lean back, hips fwd..and getting oxygen...

 

[b fold the truth]

Pressing the thick bar with plates hanging. This was a chore in itself to get it to the shoulders from the ground. You couldn't squat underneath it and you couldn't clean it. I would get way low and zearcher squat it up, lean way back and try to get it to fall up to my shoulders. Once there I would work with it till I got my hands under it and then pressed it.

What made it even harder, besides being a thick bar with no knurling, was the weights swaying around while trying to work with it...lol

 

[b fold the truth]

Bover doing a timed hold with the 705 on the yoke. There is more steel holding him together than there is in my yoke too...lol

 

[b fold the truth]

And, of course, he HAD to be the first one to clean the keg...like cake...

 

[b fold the truth]

So I did it too...

Not for sure why NOTHING is clear in this pic either...lol

 

[b fold the truth]

Finished up by playing a little chase in the back yard with my kids. It was fun while I was chasing them...but when they decided to chase me and "nibble" on me...it wasn't fun anymore..lol

Hope you enjoy the pics!!!!

 

[BlkWS6]

Not taking anything away from your other lifts, but that tire flip was especially impressive. Good work.

 

[b fold the truth]

You are doing great!!!


You flipped that tire like it was nothing.


Good luck on your comp..

Thanks man, that was my light 600lb tire. It is light but hard to flip because of the grips. I can't get underneath the tire and use my body leverage to stand it up. Requires more of a sumo deadlift type of pull with a bic curl...

Thanks again...

B True

 

[Deciever]

nice job, everything is looking good. Tire flip did look really good.

Bover did good too, does he eveer train with you, or just come over every now and then to fool around?

Good luck on finals

 

[b fold the truth]

nice job, everything is looking good. Tire flip did look really good.

Bover did good too, does he eveer train with you, or just come over every now and then to fool around?

Good luck on finals

Thanks. Bover normally comes out every Sunday to do events with us. He is going to Wisconsin for 8 weeks this Saturday though...lots of work up there this time of year.

B True

 

[b fold the truth]

Not for sure why the links only work for a certain amount of time. They may only be good for a certain number of downloads before they change.

Here are the updates.

http://us.f1.yahoofs.com/users/cfe19b85/bc/545+Trap+Bar+Deadlift.mpg?bcEqy18ADNy.ejjF

http://us.f1.yahoofs.com/users/cfe19b85/bc/705+Yoke+Walk.mpg?bcEqy18Ar0l2mUrO

http://us.f1.yahoofs.com/users/cfe19b85/bc/600lb+tire+flip.mpg?bcEqy18AQD2C2aIC

I am a little sore today. Mostly my quads, hams, and erectors. My delts are a bit sore today too...along with my triceps. I am loving the overhead presses.

B True

 

[coolcolj]

Hey man good stuff.

Just wondering what your training schedule is like?
Ie how oftern you train and when etc

 

[b fold the truth]

http://boards.elitefitness.com/forum/showthread.php?threadid=137631

That is a link to how I am spending my last two weeks preparing for my upcomming contest.

Sunday:
ME lower body and several events (includes heavy overhead press)

Wednesday:
DE lower body

Friday:
DE upper body

You can also look back over the past few weeks and see my regular gym training that I normally do.

B True

 

[coolcolj]

Thanks


Do you ever do cleans and snatches etc ? Or have you thought about doing them?

Good to see you getting lots of rest between workourts

 

[b fold the truth]

I have never had anyone to show me how to properly do a snatch. On Sunday I do the log clean and press, love them. The log feels great, especially where the palms are facing.

I used to do cleans quite a bit...but can't find a spot in my gym lifting where they really fit in and don't take away from the rest of my training.

Rest is a must. The events are really taxing on the body and the heavy resistance work on Wednesdays are also. I also try to make it a point to hit my trics hard on Friday...recovery time is a must...while trying to stay away from injuries.

B True

 

[coolcolj]

DO you have off-seasons as far as comp schedules go?

That would be a good time to do cleans and snatches. I think they would helps your hip explosiveness a lot.

Take a look at this videos for tips - if you have a mirror you can practise your form with an empty bar. You have a video camera, so that would be good to check form out. I find snatches much easier to do than cleans. I've had to work on my front squats before I get heavy on the cleans.

Part1 - 2megs
http://www.infinityfitness.com/videos/nl/chad01.asf

Part2- 32megs
http://www.infinityfitness.com/videos/nl/chado2.asf


Also i think jump squats with 30% of your 1 rep max would be great for you. A lot of the throwers and atheletes do em.
Its basicly a squat where you only go down to a quarter squat position and then jump into the air with the weight on your shoulders, and upon landing you jump straight back up as fast you can, spending as little time on the ground as possible. 6-8 reps is good. later on you can do them more horizontally and/or with dumbells if you wanna improve you traps, arm and foream strength at the same time

Jump squats would be something you do around contest time for explosiveness.

Yeah its always a case of so many exercise and so little time and recuperation to do them

 

[b fold the truth]

The off-season tends to be between October and February...but I try to space my contests out to every 2-4 months.

There are so many different exercises that work well for different people...like the cleans, snatches and jump squats. I would have to substitute one of those exercises for goodmornings, deadlifts, or squats...and that is just not going to happen.

The full squat, at least below parallel, is very important to strongman training. There are so many events where you must be explosive from the bottom position.

The box squats with high band tension have helped with my overhead pressing alot. On Sunday when I was doing my overhead press...I was exploding so hard that my feet were actually comming off the ground with lighter weights.

I may try cleans and snatches...will definately need to video them though...so I can improve and ya'all can get a few good laughs...

B True

 

[coolcolj]

yeah snatches from the ground will help you a bit. Cleans can do more weight


Yeah I felt kinda embararssed the first time I did sntaches at the gym But I practise a fair bit at home with a broom handle to get the technique and form, but its not quite the same once you have a bit of weight on the bar, makes it easier.

There is no need to do em like Olympic Lifters, I just sntach from the ground all the way overhead. I actually use snatches as my warmup exercise, since it loosens up every muscle in my body. Just one flowing motion of power.

 

[ZZuluZ]

I wish I could see the pics....

I'm on netscape. Anybody else having this problem?

I love the way you train man. Some of those exercises are really innovative.

-Zulu

 

[b fold the truth]

I wish I could see the pics....

I'm on netscape. Anybody else having this problem?

I love the way you train man. Some of those exercises are really innovative.

-Zulu

Pics are showing up fine for me.

We just have fun when we train. It is funny though...I still get sore just as I do when I train in the gym. Events are about as compound of a movement as you can do...

B True