Archive for April, 2015


April 15, 2015

Decided to test my 1RM in Sumo DL and Front Squats, and make that my baseline for future programming.

Please bear in mind I had only conventional DL’ed and regular Squatting at a heavy weight, so this was uncharted territory. I am perfectly ready to do some joker sets in my training if I get comfortable.

Sumo Deadlift (bare sock feet, generous rests)

bar x 5
135 x 3
225 x 2
*belt on*
275 x 1 WEIGHT PR FROM HERE ON
295 x 1
315 x 1
335 x 1
355 x 1
375 x FAIL

notes: Yeah, my heaviest ever Sumo was 255 a long time ago. So I knew it was out of date. Still, my heaviest conventional pull was 440 in November, so I am not totally pleased with 355. Even that 355 was a real grind the whole way, and I should probably have stopped there instead of adding 20 pounds. I think it’s relearning my explosion off the floor that is a big part of it, I felt like I lost a lot of speed really quickly. I got a lot of work ahead of me.

Front Squats (Romaleos and knee sleeves on, generous rests)

bar x 5 long pause on the last rep
95 x 3 long pause on the last rep
115 x 1
*belt on*
135 x 1
155 x 1
175 x 1 WEIGHT PR FROM HERE ON
195 x 1
215 x 1
235 x 1
255 x 1
275 x 1

notes: my heaviest front squat ever was 155 for reps, so I had high hopes for this one. I was relatively happy with 275. That 275 was a bit of a grind at the top, and I don’t want to fail a front squat, so I stopped there and called it a day.

Front squats seem to get much harder as the reps go up, so I think volume training at a lighter weight with these will help me the most.

With the long rests, that took a while, so I packed up my poop and went to look for some food.

But yeah, got a LOT of work ahead of me *tugs collar nervously*

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April 13, 2015

I love you, gym.  You’re like my religion.  I went without you for a week and a half, and felt so down.  Now, I walk out of my last 2 workouts and I feel joyous.  enlightened.  ecstatic.  All of that joy coming from inside, hormones and blood and self-repair and self-reward.

session with the trainer, work on my push presses a bit. She decided to join in.

Fat Gripz Push Press (took turns with my trainer)

bar x 5
95 x 5
135 x 8
135 x 8
135 x 8
135 x 8

notes: I thought the Fat Gripz would help me simulate an axle, haha. Made my wrists sore a bit with that added girth, but I am getting more comfortable with my technique, so time to up the weight

Then time for some upper back and arm work

Superset: Freemotion Widegrip Cable Pulldowns & Straight Arm Resistance Band Pulldowns (took turns with trainer)

12 plates per side x 12 / band x 15
12 plates per side x 12 / band x 15
12 plates per side x 12 / band x 15

Superset: 1 Arm DB Row & Half-Kneeling Cable Row High-to-Low (did same arm for both movements, then switched arms)

60 x 10 / 10 plates x 10 (per side)
60 x 10 / 10 plates x 10
60 x 10 / 10 plates x 10

notes: the DB Rows were hella light, but the trainer doesn’t have any higher than 60. She trains a lot of creampuffs

Superset: Incline DB Front Raises & Incline DB Skullcrushers

12s x 15 / 20s x 15
12s x 15 / 20s x 15
12s x 15 / 20s x 15

notes: the front raises hurt my shoulders until I worked in a “twist” – from neutral to pronated grip on the way up, then reverse on the way down.

And that was that! Hope everyone had a beautiful, sunny day

April 11, 2015

So glad to be back in the gym! It has been a painful absence. Real glad to be in a dingy basement warehouse gym with clanging plates and strong dudes and buckets of chalk. Srs.

A lot of ppl were sick today, so I didn’t always have help timing me, or checking my form as I learn the events, so I just motored ahead and did the best I could.

Strongman Event Day

Farmer’s Walks (approx. 2-3 min rest b/w sets)

130 lb each hand; walk 50 ft under 10 seconds
180 / hand; 50 ft under 10 sec
180 / hand; 50 ft under 10 sec
180 / hand; 50 ft under 10 sec
180 / hand; 50 ft under 10 sec
130 / hand; 50 ft under 10 sec

notes: watched the clock on the wall as often as I could to see if I was sub 10s.

Atlas Stones (approx. 2 min b/w singles)

170 lb stone to a 52″ platform
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″
170 lb stone, 52″

notes: yup, just a lot of singles. not all that heavy, just learn the form. After about 5 singles, a guy walked over and said I was gripping it too low and putting too much weight on my biceps. So I was able to practice gripping more from an “overhand hug” for a while. No tacky used. After a couple of singles, my forearms started to scrape up again, so I put on my long sleeved hoodie and that helped a lot. One of these days I need to buy tape or something.

I wanted to use the Yoke, and I heard another guy there planned to go outside and do it (freezing cold parking lot!), but he was cleaning and pressing the axle, so I waited until he was done, and decided to pass the time.

Reverse Hyperextensions (30-60 sec rest)

10, 10, 10, 6

notes: it was a pneumatic pressure machine so I don’t know how much weight it was, nor how to increase or decrease the pressure, but by Set 4 it was getting hard to get that good contraction in. So it was appropriate.

After the reverse hypers, I sat for 5 min, and watched my yoke buddy do continental cleans of a big axle with giant tires on each end

Yoke Carry (take turns with buddy, change weights and talk for 30 secs, lol)

340 lb yoke for 75 ft, in under 14 seconds
340 lbs for 75 ft, 12.6 seconds
340 lbs for 100 ft, ~16 seconds

notes: yay! someone to use the stopwatch, lol. I didn’t bother to use a belt, I just wanted to get comfortable with the implement. It was a somewhat full parking lot so we had to be careful! I could have done more sets, but it was cold and the other guy was done (he was carrying like 640!), so we took it back apart and schlepped it back inside and down the stairs to the basement.

Fun session! I think I have found a new home