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Luke Whippo
New member
saturday May 7th in Maryland.
I'll be in this contest, in the 200lb class (under 200)
appolon's axle- 210lbs clean and press for reps (ea. rep cleaned)
conan's wheel- 480lbs loaded
famers/yoke 20yards ea. 90sec- 250lb an arm/700lb yoke
carry/drag 50'ea. 90sec.- 245lb sandbag/500lb chain
atlas stones, 6-stones- 235-335lb 52"-48"platforms
tire flip- 12flips 680lber 90sec.
I've been hitting my weaknesses, my weaknesses are "weightlifting" I'm good at carrying and partial movements, I'm weak at lifting the farmers off the ground (strong at the top), and I'm weak at overheads and cleans with the axle.
I've added olyimpic stlye training like "high pulls", heavy "pulls" with locked elbows, hangcleans from above the knees, using my 2"solid steel barbell, and I'm doing as much strict pressing and push pressing as I can with heavy jerks and slow negatives, and ass to grass "front squats", I'm still behind on the axle though, I'll be happy with at least a few reps.
I started deadlifting too standing on 100lb and 45lb plates, this has helped improve with lifting the 500lb "farmers" off the ground.
I also have been doing alot of one-armed farmers walks with a 2"handle with over 200lbs, this makes the reg. farmers walk seem easy, I also do suit-case deadlifts with the 2"handle impliments with heavier weight.
yoke (my favorite) my yoke cycle is this-
week-1 50+foot walks, 2-sets
week-2 HEAVY 5'-10' walks, 2-sets
week-3 "farmers"/heavy yoke hold for 30sec. to get used to the medely
This has added over 100lbs to my yoke carries, I'm doing the longer walks with the contest weight, and going much heavier on the short walks and holds RAW!!!
trie flip- my goal was to get 12-flips, I have a slightly harder tire than Graham's tire (anyone who's flipped Graham's knows it's a beast) I've tried and was successful at 12-flips not once but twice BUT, I didn't make the 90sec. I was faster the second time (2min-23sec.) I didn't attack it either ,I paced myself, and the grass was wet (hard to grip and get a good pop) and I didn't puke on the second time (damn close though), so I'm improving, I think I'll work on singles-triples for now for tech., also the heavier I get on axle "pulls" the better I get on tire flips.
conan's wheel- this is a strong area, I trained it a few weeks ago and loaded 640lbs on the carrier for 1-1/2 rotations PR and that felt pretty EASY, 480lbs on Graham's wheel will feel like 550 or so on mine.
Stones- well, heres one I haven't hit much, I'm working with my 235lb stone with no tackey, and locking out 300+ sandbags (fat bastards) and front squatting them for core strength for the stones, I'm hoping to go to Graham's house this weekend for a nice stone session.
the 250lb sanbag carry feels EASY, and I'm backwards dragging 350+ in the muddy grass using a 35-45lb plate has a handle (this is a bitch) the chain drag on pavement should be much easier.
all in all training is better then ever, I'm hitting PR's everyday, I'm taking the abuse early and am taking it easy the last weeks to recover and gain new strength to be ready to rock at the contest, I'm looking forward to it, I'm in it for the fun.
I'll be in this contest, in the 200lb class (under 200)
appolon's axle- 210lbs clean and press for reps (ea. rep cleaned)
conan's wheel- 480lbs loaded
famers/yoke 20yards ea. 90sec- 250lb an arm/700lb yoke
carry/drag 50'ea. 90sec.- 245lb sandbag/500lb chain
atlas stones, 6-stones- 235-335lb 52"-48"platforms
tire flip- 12flips 680lber 90sec.
I've been hitting my weaknesses, my weaknesses are "weightlifting" I'm good at carrying and partial movements, I'm weak at lifting the farmers off the ground (strong at the top), and I'm weak at overheads and cleans with the axle.
I've added olyimpic stlye training like "high pulls", heavy "pulls" with locked elbows, hangcleans from above the knees, using my 2"solid steel barbell, and I'm doing as much strict pressing and push pressing as I can with heavy jerks and slow negatives, and ass to grass "front squats", I'm still behind on the axle though, I'll be happy with at least a few reps.
I started deadlifting too standing on 100lb and 45lb plates, this has helped improve with lifting the 500lb "farmers" off the ground.
I also have been doing alot of one-armed farmers walks with a 2"handle with over 200lbs, this makes the reg. farmers walk seem easy, I also do suit-case deadlifts with the 2"handle impliments with heavier weight.
yoke (my favorite) my yoke cycle is this-
week-1 50+foot walks, 2-sets
week-2 HEAVY 5'-10' walks, 2-sets
week-3 "farmers"/heavy yoke hold for 30sec. to get used to the medely
This has added over 100lbs to my yoke carries, I'm doing the longer walks with the contest weight, and going much heavier on the short walks and holds RAW!!!
trie flip- my goal was to get 12-flips, I have a slightly harder tire than Graham's tire (anyone who's flipped Graham's knows it's a beast) I've tried and was successful at 12-flips not once but twice BUT, I didn't make the 90sec. I was faster the second time (2min-23sec.) I didn't attack it either ,I paced myself, and the grass was wet (hard to grip and get a good pop) and I didn't puke on the second time (damn close though), so I'm improving, I think I'll work on singles-triples for now for tech., also the heavier I get on axle "pulls" the better I get on tire flips.
conan's wheel- this is a strong area, I trained it a few weeks ago and loaded 640lbs on the carrier for 1-1/2 rotations PR and that felt pretty EASY, 480lbs on Graham's wheel will feel like 550 or so on mine.
Stones- well, heres one I haven't hit much, I'm working with my 235lb stone with no tackey, and locking out 300+ sandbags (fat bastards) and front squatting them for core strength for the stones, I'm hoping to go to Graham's house this weekend for a nice stone session.
the 250lb sanbag carry feels EASY, and I'm backwards dragging 350+ in the muddy grass using a 35-45lb plate has a handle (this is a bitch) the chain drag on pavement should be much easier.
all in all training is better then ever, I'm hitting PR's everyday, I'm taking the abuse early and am taking it easy the last weeks to recover and gain new strength to be ready to rock at the contest, I'm looking forward to it, I'm in it for the fun.
