Please Scroll Down to See Forums Below Here are those strongman videos I promised 2 weeks ago:
720 Farmer's Deadlift - YouTube
540 Farmer's Walk - YouTube
720 Farmer's Deadlift - YouTube
540 Farmer's Walk - YouTube
My Training Log
- Thread starter amounirl
- Start date
Sunday Strongman
Axle Clean and Press (clean each rep)
3x115
3x135
3x165
2x165
3x165
Farmer's Walk
360x100 ft 16 sec (slight uphill)
460x100 ft 18 sec (slight downhill)
540x50 ft grip failed
Unfortunately it started raining which cut our workout short, but I did some axle work and practiced the continental clean. Axles make everything feel heavier, that 165 should have been nothing but I was having quite a bit of trouble, especially on the last set when it started raining and getting slippery. I screwed up the technique too many times on the 2nd set, which fatigued me and I only got 2 reps.
Farmer's walks were going decently, there was a very slight slope which maybe took 2 sec off our time downhill and added 2 sec to our time uphill. Unfortunately it was raining harder, I think the water might have added maybe 10 lbs to the farmer's walk timbers, but the main thing was that it was making the grip really slippery. My grip slipped on the 460, but I still managed to get it in 18 sec, but I just couldn't complete the course with 540. I should have tried using chalk. At that point it was raining way too hard and we decided to put everything away. No videos unfortunately, at least I finally got the 720 farmer's dead video in the last post
Axle Clean and Press (clean each rep)
3x115
3x135
3x165
2x165
3x165
Farmer's Walk
360x100 ft 16 sec (slight uphill)
460x100 ft 18 sec (slight downhill)
540x50 ft grip failed
Unfortunately it started raining which cut our workout short, but I did some axle work and practiced the continental clean. Axles make everything feel heavier, that 165 should have been nothing but I was having quite a bit of trouble, especially on the last set when it started raining and getting slippery. I screwed up the technique too many times on the 2nd set, which fatigued me and I only got 2 reps.
Farmer's walks were going decently, there was a very slight slope which maybe took 2 sec off our time downhill and added 2 sec to our time uphill. Unfortunately it was raining harder, I think the water might have added maybe 10 lbs to the farmer's walk timbers, but the main thing was that it was making the grip really slippery. My grip slipped on the 460, but I still managed to get it in 18 sec, but I just couldn't complete the course with 540. I should have tried using chalk. At that point it was raining way too hard and we decided to put everything away. No videos unfortunately, at least I finally got the 720 farmer's dead video in the last post
3-27-12: Squat Deload
Beltless Squats
10x175
8x210
6x250
I was lazy as crap today, I just went in and did some beltless squats and focused on form. Unfortunately I never take deload days seriously, thankfully my bench and deadlift/ohp day are going to be a little more serious, 6x3x240 on bench and 5x8x115 on OHP.
Also just a side note, I was thinking about adding a back/biceps day on Mondays where we didn't hit much lats and biceps in strongman the day before. It would have been perfect for this monday since our strongman training got cut off by the rain, next monday probably not because we're planning on doing arm over arm pulls. For the back/biceps day I was thinking about doing pendlay rows, chin ups, face pulls and hammer curls (get my arms stockier for a bigger bench.) Either way I definitely want to start incorporating hammer curls because they can greatly benefit a person's bench press.
Beltless Squats
10x175
8x210
6x250
I was lazy as crap today, I just went in and did some beltless squats and focused on form. Unfortunately I never take deload days seriously, thankfully my bench and deadlift/ohp day are going to be a little more serious, 6x3x240 on bench and 5x8x115 on OHP.
Also just a side note, I was thinking about adding a back/biceps day on Mondays where we didn't hit much lats and biceps in strongman the day before. It would have been perfect for this monday since our strongman training got cut off by the rain, next monday probably not because we're planning on doing arm over arm pulls. For the back/biceps day I was thinking about doing pendlay rows, chin ups, face pulls and hammer curls (get my arms stockier for a bigger bench.) Either way I definitely want to start incorporating hammer curls because they can greatly benefit a person's bench press.
3-29-12: Bench Day
Bench
warmups
3x240
3x240
2x240
Added 2 board (yoga mat)
5x245
3x245
2x245
Wide Grip Pull ups from in between sets
36 reps total
Some Hammer Curls and JM presses
Today didn't go so well... Yesterday in Kempo I got punched in my right axillary nerve really hard, so my right shoulder was killing me today. I knew I wouldn't get a 3rd rep on my 3rd set of 240, so I cut that set at 2 reps to avoid failure and started board pressing instead to save my shoulders. I managed to do 245 for 5 on my first set of board presses, but on my second set, my set up was really shitty, I was flat backing it by the 2nd rep, which ultimately led to me failing 245 on the 3rd rep of the 3rd set of board presses, the 6th set of pressing work total today.
I'm really pissed because this is the second week in a row where my bicep or shoulder has been screwing me over on bench due to "injuries" from outside, so next week I'm going to "underload", aka do a bench variant that forces me to use lighter weights, which in this case is using sissy pads as improvised fat gripz, and pausing at the bottom, and I plan on doing 6x3x200 with those 2 variables. That should give me a nice deload to give my stressed out shoulders a break, while still yielding me some gains, and hopefully making the weight feel easier next time since I won't have to pause or grip a fatter, more awkward bar. I'm going to make sure that anybody I work with in kempo knows I have an "injured" right bicep and shoulder so that nobody nails me there ever again (and I'll also stop arm wrestling).
I was planning on doing OHP tomorrow but I'll have to see how my shoulder feels.
Bench
warmups
3x240
3x240
2x240
Added 2 board (yoga mat)
5x245
3x245
2x245
Wide Grip Pull ups from in between sets
36 reps total
Some Hammer Curls and JM presses
Today didn't go so well... Yesterday in Kempo I got punched in my right axillary nerve really hard, so my right shoulder was killing me today. I knew I wouldn't get a 3rd rep on my 3rd set of 240, so I cut that set at 2 reps to avoid failure and started board pressing instead to save my shoulders. I managed to do 245 for 5 on my first set of board presses, but on my second set, my set up was really shitty, I was flat backing it by the 2nd rep, which ultimately led to me failing 245 on the 3rd rep of the 3rd set of board presses, the 6th set of pressing work total today.
I'm really pissed because this is the second week in a row where my bicep or shoulder has been screwing me over on bench due to "injuries" from outside, so next week I'm going to "underload", aka do a bench variant that forces me to use lighter weights, which in this case is using sissy pads as improvised fat gripz, and pausing at the bottom, and I plan on doing 6x3x200 with those 2 variables. That should give me a nice deload to give my stressed out shoulders a break, while still yielding me some gains, and hopefully making the weight feel easier next time since I won't have to pause or grip a fatter, more awkward bar. I'm going to make sure that anybody I work with in kempo knows I have an "injured" right bicep and shoulder so that nobody nails me there ever again (and I'll also stop arm wrestling
).I was planning on doing OHP tomorrow but I'll have to see how my shoulder feels.
3-30-12: Over Under Day (no, not the jump ropes!)
OHP
5x8x100
Beltless Deadlift
10x205
8x260
6x315
Quad Extension Machine more or less supersetted with Hamstring Curl Machine
Quad: 20x115
Hams: 12x125
Quad: 12x130
Hams: 12x130
Quad: 15x130
Hams: 10x130
Quad: 12x130
Hams: 10x130
Quad: 15x155
Hams: 11x130
Bradford Press
12x75
10x85
9x85
Done, a nice finisher for the week, hopefully I'll make some good gains from this. I forgot to do face pulls unfortunately, but either way my shoulders are fried, I'm sure bradford press got my rear delts and back decently. My chest is incredibly sore, the whole axillary area in fact, from kempo, benching yesterday, and OHP/bradfords today. I underestimated the quad and hamstring machines: I was limping out of there and I couldn't raise my foot more than 6 inches in the air because my hamstrings were too pumped and sore. I also barely got my workout shirt off because my shoulders were so pumped and sore. I think I got an extra good pump because not only was I working with high reps today, but I also started my carb load early yesterday after a pretty intense kempo session, I weighed about 192 before my carb load and now I"m hovering around 197. Carbs are delicious.
By the way this whole workout took about 1 hour and 10 mins, I was breathing hard for 20 minutes afterwards.
OHP
5x8x100
Beltless Deadlift
10x205
8x260
6x315
Quad Extension Machine more or less supersetted with Hamstring Curl Machine
Quad: 20x115
Hams: 12x125
Quad: 12x130
Hams: 12x130
Quad: 15x130
Hams: 10x130
Quad: 12x130
Hams: 10x130
Quad: 15x155
Hams: 11x130
Bradford Press
12x75
10x85
9x85
Done, a nice finisher for the week, hopefully I'll make some good gains from this. I forgot to do face pulls unfortunately, but either way my shoulders are fried, I'm sure bradford press got my rear delts and back decently. My chest is incredibly sore, the whole axillary area in fact, from kempo, benching yesterday, and OHP/bradfords today. I underestimated the quad and hamstring machines: I was limping out of there and I couldn't raise my foot more than 6 inches in the air because my hamstrings were too pumped and sore. I also barely got my workout shirt off because my shoulders were so pumped and sore. I think I got an extra good pump because not only was I working with high reps today, but I also started my carb load early yesterday after a pretty intense kempo session, I weighed about 192 before my carb load and now I"m hovering around 197. Carbs are delicious.
By the way this whole workout took about 1 hour and 10 mins, I was breathing hard for 20 minutes afterwards.
4-1-12: Strongman Sunday
Axle Clean and Press (1 clean, multiple presses)
warmups
3x180
0x200 tweaked my back
25 YD Farmer's Walk Sprints
2x180s
2x230s
1x250s
Truck Push
1 Lap (about 100-150 ft)
Arm Over Arm Pull
Not sure how far but here's the crappyish video: Truck Pull - YouTube
Unfortunately I tweaked my back on the 200 axle attempt. It's a freaking dangerous lift, bad for your back and easy to tear a bicep (happened to Brian Shaw) At least I managed to get it to my shoulders, but I missed it at the press, oddly enough.
Axle Clean and Press (1 clean, multiple presses)
warmups
3x180
0x200 tweaked my back
25 YD Farmer's Walk Sprints
2x180s
2x230s
1x250s
Truck Push
1 Lap (about 100-150 ft)
Arm Over Arm Pull
Not sure how far but here's the crappyish video: Truck Pull - YouTube
Unfortunately I tweaked my back on the 200 axle attempt. It's a freaking dangerous lift, bad for your back and easy to tear a bicep (happened to Brian Shaw) At least I managed to get it to my shoulders, but I missed it at the press, oddly enough.
Squat
Lunge Warm Ups with 40 lbs
Squat
3x5xbar
5x155
3x185
1x225
1x275
3x315
Added Belt
1x345
1x365 (20 lb PR, video coming soon)
Reverse Hypers
Today I wanted to take it easy on my hurt back, I wasn't even planning on squatting, I did lunges to warm up for leg press, but realized the 40 wasn't aggrivating my back, so I started putting on the weight for my squat. I felt like my form was rock solid, so I kept the reps low and worked up to 1x365, and got it on video (unfortunately my form wasn't as solid, though it wasn't bad). I left my camera at home so I have to wait for my friend to send it to me from his phone.
Did some reverse hypers (with my crappy ghetto setup) to rehab my back, but I couldn't get a good rig. Still did a few crappy ones anyways.
Lunge Warm Ups with 40 lbs
Squat
3x5xbar
5x155
3x185
1x225
1x275
3x315
Added Belt
1x345
1x365 (20 lb PR, video coming soon)
Reverse Hypers
Today I wanted to take it easy on my hurt back, I wasn't even planning on squatting, I did lunges to warm up for leg press, but realized the 40 wasn't aggrivating my back, so I started putting on the weight for my squat. I felt like my form was rock solid, so I kept the reps low and worked up to 1x365, and got it on video (unfortunately my form wasn't as solid, though it wasn't bad). I left my camera at home so I have to wait for my friend to send it to me from his phone.
Did some reverse hypers (with my crappy ghetto setup) to rehab my back, but I couldn't get a good rig. Still did a few crappy ones anyways.
was waiting for these....
uber-fucking impressed, and it takes a lot to impress me... some serious grip strength there...
...i might be a bit jealous actually....
Thanks Moya!!!
4-4-12: Bench Day
Bench Paused at the Chest Each Rep
Warmups
185+40-50 lbs of bands at the top, 0 at the bottom
6x3x205+same bands, did a 4th rep on the last set with no pause
Back Work From in Between Sets
A few sets of wide grip pull ups, pendlay rows, face pulls
Had a decent workout today, my bench form felt rock solid, lockouts felt easy as pie, even though the bar weighed 245-255 at the top and I paused at the chest each rep. My bicep tendon was bothering me again, I think it's either still not fully healed or that I might have permanently damaged something. I couldn't do my weighted pull ups properly so after a few sets without weight I did some light pendlay rows and medium weight face pulls instead. What I've learned from this whole ordeal is, arm wrestling is really bad for you, and my upper body, particularly chest and shoulders, respond extremely well to volume. Even with this setback, I'm hoping I can smash 6x3x245 next week.
Workout got cut a bit short because the weight room was supposed to be closed today but coach agreed he could open it up for about 1 hour. I usually always need a long time to rest in between heavy sets, so even though I was planning on doing dumbbell incline presses and clean and jerk to build my strength for the axle, I ran out of time. I'll have 2 hours to work out on friday though, and I'll have as long as I need next week because I'll be on spring break. I'm going to follow a more strict program and get in all my assistance exercises during this window of opportunity, so I can get a bit ahead. I have 2 months to reach a 300 bench, 405 squat, and 500 DL.
4-4-12: Bench Day
Bench Paused at the Chest Each Rep
Warmups
185+40-50 lbs of bands at the top, 0 at the bottom
6x3x205+same bands, did a 4th rep on the last set with no pause
Back Work From in Between Sets
A few sets of wide grip pull ups, pendlay rows, face pulls
Had a decent workout today, my bench form felt rock solid, lockouts felt easy as pie, even though the bar weighed 245-255 at the top and I paused at the chest each rep. My bicep tendon was bothering me again, I think it's either still not fully healed or that I might have permanently damaged something. I couldn't do my weighted pull ups properly so after a few sets without weight I did some light pendlay rows and medium weight face pulls instead. What I've learned from this whole ordeal is, arm wrestling is really bad for you, and my upper body, particularly chest and shoulders, respond extremely well to volume. Even with this setback, I'm hoping I can smash 6x3x245 next week.
Workout got cut a bit short because the weight room was supposed to be closed today but coach agreed he could open it up for about 1 hour. I usually always need a long time to rest in between heavy sets, so even though I was planning on doing dumbbell incline presses and clean and jerk to build my strength for the axle, I ran out of time. I'll have 2 hours to work out on friday though, and I'll have as long as I need next week because I'll be on spring break. I'm going to follow a more strict program and get in all my assistance exercises during this window of opportunity, so I can get a bit ahead. I have 2 months to reach a 300 bench, 405 squat, and 500 DL.
4-6-12: Over Under Day
Overhead Press
warmups
3x8x115
Face Pulls
5x8x105
1x8x120
Deadlifts
5x135 From 2 inch deficit
5x185 From 2 inch deficit
3x225
3x275
3x315
2x375
Added Belt
2x425
1x445
1x450
450 Deadlift - YouTube
Incline Bench with Bands pulling arms together and Dumbbells
A couple sets with 30s and 50s
"Chest Pump Machine" and a few light Squats and Hanging Leg Raises
Today's workout was pretty great, I got 2 hours to lift because of finals schedule, and I got to train at 10:00 AM instead of 6:15 AM, which was nice because I was more awake and had more energy. I would have liked to have done more leg exercises, but I should be fine with strongman on Sunday.
Overhead press went nicely, next week I'll be doing 5/3/1 OHP to try to set a new PR. It was fun doing heavy face pulls again, I found a great set up that allows me to go pretty heavy on them while using the rope attachment, which I like for the ROM. I messed around with dumbbell incline bench with a band around my arms to work on pulling the bar apart on bench and develop my upper chest a bit more, and just overall increase stability on my bench. Felt it a lot in my lats and rear delts, which was good. I think I'll start doing those on 6x3 bench day and start doing Bradford presses consistently on "Over Under Day". I also kind of messed around with this one machine that gives a great chest pump just for fun, and at the end I did a few light weight squats and then hanging leg raises just to stretch everything back out.
I did all the upper body stuff in between sets of deadlifts to be more time efficient. For DLs I started off from a deficit just to set my speed off the ground to be nice and fast from the beginning, which worked out pretty well. I was supposed to do 3x425 and 445 for 3 singles, but I honestly don't like doing high volume DLs because of all the lower back strain, so I worked up to reasonably heavy without my belt, then slapped it on and hit 2x425, 445 for a single, then went for 450 because it's half of 900! I felt like my form was solid today, I started with a more straight upper back which helped me quite a bit at lockout to avoid hitching. Here's the 445, the form was good on both the 450 and 445, but the 445 was my cleanest deadlift ever:
445 DL - YouTube
My form has felt great all week, I think focusing on form on high rep sets during my deload week has been very beneficial.
Overhead Press
warmups
3x8x115
Face Pulls
5x8x105
1x8x120
Deadlifts
5x135 From 2 inch deficit
5x185 From 2 inch deficit
3x225
3x275
3x315
2x375
Added Belt
2x425
1x445
1x450
450 Deadlift - YouTube
Incline Bench with Bands pulling arms together and Dumbbells
A couple sets with 30s and 50s
"Chest Pump Machine" and a few light Squats and Hanging Leg Raises
Today's workout was pretty great, I got 2 hours to lift because of finals schedule, and I got to train at 10:00 AM instead of 6:15 AM, which was nice because I was more awake and had more energy. I would have liked to have done more leg exercises, but I should be fine with strongman on Sunday.
Overhead press went nicely, next week I'll be doing 5/3/1 OHP to try to set a new PR. It was fun doing heavy face pulls again, I found a great set up that allows me to go pretty heavy on them while using the rope attachment, which I like for the ROM. I messed around with dumbbell incline bench with a band around my arms to work on pulling the bar apart on bench and develop my upper chest a bit more, and just overall increase stability on my bench. Felt it a lot in my lats and rear delts, which was good. I think I'll start doing those on 6x3 bench day and start doing Bradford presses consistently on "Over Under Day". I also kind of messed around with this one machine that gives a great chest pump just for fun, and at the end I did a few light weight squats and then hanging leg raises just to stretch everything back out.
I did all the upper body stuff in between sets of deadlifts to be more time efficient. For DLs I started off from a deficit just to set my speed off the ground to be nice and fast from the beginning, which worked out pretty well. I was supposed to do 3x425 and 445 for 3 singles, but I honestly don't like doing high volume DLs because of all the lower back strain, so I worked up to reasonably heavy without my belt, then slapped it on and hit 2x425, 445 for a single, then went for 450 because it's half of 900! I felt like my form was solid today, I started with a more straight upper back which helped me quite a bit at lockout to avoid hitching. Here's the 445, the form was good on both the 450 and 445, but the 445 was my cleanest deadlift ever:
445 DL - YouTube
My form has felt great all week, I think focusing on form on high rep sets during my deload week has been very beneficial.
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