Archive for May, 2015


May 31, 2015

Well, Saturday didn’t happen. Too much revelry and merriment on Friday to make it to the strongman gym on Sat morning.
Let’s focus on Sunday instead

warmup: rumble rolled IT bands, Adductors, Piriformis

High Bar Squats (Romaleos, SBDs, approx. 2 min rest in the working sets)

140 x 5 narrowstance
175 x 5
*belt on*
210 x 5 reg stance
245 x 3
275 x 3
310 x 5

Deadlifts (sock feet, 2-3 min rest)

145 x 5 hookgrip
180 x 5
220 x 5 double overhand
*belt on*
255 x 3 mixed grip
290 x 3
330 x 10

notes: Back was feeling good so I went for it on the last set. 10 reps for me at that weight is pretty good, so I am happy. I am realizing I will need to buy some shoes soon, can’t do strongman deadlift stuff in my socks.

Frame Carry *walk approx. 67 feet, do a 180, walk back*

100 lbs, rest 1 min
190 lbs, rest 2 min
280 lbs, rest 3 min
350 lbs

notes: I am happy I was able to frame carry 350 lbs with no chalk for almost 135 feet with a turn. Feels like my grip has come along way. Forearms felt pumped between runs.

May 29, 2015

bleh, horrible week for lifting

I had to volunteer to work a trade show. I was on my feet in new shoes all day long, just sweatin in my suit. lots of booth babes though

by the time I got home I was dead tired, amazingly so. No workouts Wednesday or Thursday. I am a bit ashamed, but those trade shows completely took it out of me.

Friday – early afternoon office workout

1 Arm Standing OHP (approx. 2 min rest)

40 x 5/5
*elbow sleeves and wrist wraps on*
60 x 3/3
85 x 6/6
85 x FAIL
85 x FAIL

notes: WTF… on my second working set it just wasn’t happening. walked it off for 30 seconds and then came back to it… NOPE another fail. not so impressed with myself. I immediately felt in my heart that this was going to be a crap session, and to just focus on the fluff and get some work in that way.

Smith Machine Seated OHP (90 sec rest)

bar x 8
bar + 70 x 8
+ 90 x 8
+ 110 x 8
+ 120 x 4

Smith Machine Incline Bench

bar x 15
bar + 70 x FAIL

notes: I haven’t incline benched with a bar in FOREVER, so I thought I would try it with the Smith. And sure enough, my shoulder hurt like a little bitch right away… so I stopped, and moved to DBs.

Incline DB Bench

40s x 15
40s x 15
40s x 15

Superset: Hammer Curls & DB Shrugs & Band Pushdowns (90 sec rest b/w supersets)

30s x 12 / 100s x 12 / band x 15
30s x 12 / 100s x 12 / band x 15
30s x 12 / 100s x 12 / band x 15

Superset: Cable RD Flys & Over&Backs with Resistance Band (30 sec rest)

15 x 15 / 8 O&Bs
15 x 15 / 8 O&Bs
15 x 15 / 8 O&Bs

After this I should have done cardio, but the workday was over and I had to go catch my bus.

Maybe the 2 days off hit me harder than I thought, or maybe I was just having an off day or who knows, but the session will be erased from my memory ASAP.

Priority tonight is to get lots of rest and hit the strongman gym tomorrow.

May 26, 2015

Very specific mission tonight – practice the axle clean and press. And by that I mean this is only my second session continental cleaning the axle, and first time ever cleaning the tire add-ons. What is the difference using the tire?? Well, the weights don’t spin they are bolted on, so when you clean it from stomach to your neck/collarbone area, it has to rotate ALL the way around. You only realize how awkward it is the first time you try it.

Axle Clean & Press (continental clean each rep)

35 lb axle x 5

*gear on: belt, elbow sleeves, wrist wraps, chalk my hands, chalk on my chest and stomach*

79 x 3
123 x 4
143 x 4
*switch to giant tires*
155 x 2
155 x 3

notes: the first time I tried to pop the tires up, I was like WTF??! I instantly realized what they meant by “they don’t spin”. You can’t just roll the axle up your chest, the tires won’t let you do that, you have to throw it up again, really explode.

Chalking up my stomach became necessary, or else the axle was sliding down my shirt.

After a few sets of that, I quickly realized a skimpy tank was a bad idea. My sternum was already red and bruised, and I am pretty sure this is going to hurt like a bitch tomorrow. Wild stuff.

Fluff work time.

Face Pulls (resistance band)

20, 20, 20

Superset: Fat Gripz DB Curls and V-Bar Pushdowns

30 x 12 / 45 x 30
22.5 x 12 / 45 x 30
22.5 x 12 / 45 x 30

notes: After my first set, I got called out by someone else in the gym for swinging the DBs. Dammit. Fine, drop the weight.

Not much volume tonight, but I had a specific target exercise to do, and will bring the volume back up tomorrow.

May 25, 2015

Let’s go get it.

warmup: rumble roller on the IT bands, adductors, piriformis

High Bar Squats (oly shoes, SBDs, 2-3 min rest)

140 x 5 narrowstance
175 x 5
*belt on*
210 x 5 reg stance
225 x 5
260 x 5
295 x 5

notes: starting to fold a bit forward on the last few sets, but kept correcting it

Deadlifts (sock feet, 2-3 min rest)

145 x 5 hook grip
180 x 5
*belt on*
220 x 5 double overhand
235 x 5 mixed grip
275 x 5
310 x 8

Back was feeling good, so I moved on to some Rack Pulls. Wanted to feel heavy weight in my hands. Lock out has not often been my failing point, but I wanted some practice.

Rack Pulls (belt on, 2 min rest, mixed grip, rack set at knee level)

405 x 3
455 x 3
495 x 2
545 x 1
585 x FAIL

notes: Grip was what failed, of course. Most people use straps for these… but frankly, I am not used to using straps, and they feel awkward to me. So grip will hold me back on this, but that just means I have to bring my grip up.

May 23, 2015

Strongman Events

I was a little shaky this morning, but I got a decent sleep, so I was able to drag myself down to the strongman gym.

warm-up: foam rolled IT Bands, Adductors, Piriformis; DB Rotator Cuff warmup; shoulder stretches; high knee jogs

Axle Clean and Press (continental cleans, oly shoes, belt)

35 x 3
80 x 3
80 x 5
125 x 3
125 x 5
135 x 3

notes: First time ever doing a continental clean, first time with an axle. Awkwarrrrrrrddddd! Thank God I have a gut. The weight didn’t end up getting too high, but I just wanted to practice the cleans a bit, rather than worrying about the pressing. I did press each rep of course though.

Sled Drag

300 lb sled dragged for 150 ft, with a rope guide

notes: While I was waiting for Farmers Walk, I decided to join a guy on a sled pull. I quickly learned the importance of staying low… if I stood up too much, the harness shifted to my neck and strangled me.

Farmers Walks

130 each hand – go 80 ft, 180 degree turn, come back
170 each hand – 80 ft, turn, come back

notes: I quickly realized my grip strength was in the dumper. It was also a cold day today, so the cold handles with my sore hands really sucked. After the second set, one of the other guys asked me if I had been drinking last night… No I said. Then I mentioned I had trained heavy the night before – squats and deadlifts. Everyone quickly nodded. I looked like crap on the Farmers Walks, and everyone could tell I wasn’t fresh. Embarassing, but it’s important feedback. I need to be smarter with my programming. I do not have unlimited recovery abilities.

All of a sudden, my quads took that cue to start to get some DOMS. Walking up and down the stairs to the gym sucked. I decided to get in some fluff work and call it a day.

Incline DB Press

40s x 15
40s x 15
40s x 15

Superset: Hammer Curls & DB Shrugs & V-Bar Pushdowns

30s x 12 / 110s x 7 / 45 x 15
30s x 12 / 110s x 12 / 60 x 15
30s x 12 / 110s x 12 / 60 x 15

notes: I could feel the stickiness in my forearms as I curled, I will need a massage soon. First time DB Shrugging anything over 100! So happy to finally have a gym with some super heavy DBs. however, the knurling on the handles of these DBs was intense, and my hand-soreness only intensified.

May 22, 2015

Felt ready to kick my own butt today.

Hit the gym after work, ready to f up my s

Front Squats (SBDs, Romaleos, 2 min rest)

bar x 5
*belt on*
135 x 5
220 x 5
220 x 5
220 x 5

notes: squats feeing good, ready for more stuff

Sumo Deadlifts (sock feet, 2 min rest)

bar x 5
135 x 1
225 x 1
305 x 1
310 x 1
320 x 1
*belt on*
270 x 8

notes: I thought I would do some heavy beltless singles. That went fine, but my low back was getting pretty sore, so I backed the weight down for an AMRAP set. That was going fine, until I got self-conscious and stopped at 8 good reps instead of going to failure, LOL.

My low back was damn sore, so I modified my assistance a bit.

Hex Bar Deadlifts (2 min rest)

280 x 6
280 x 6
280 x 6

Seated Good Mornings (60 sec rest)

bar x 15
115 x 15
135 x 15
135 x 15
135 x 15

notes: wanted to work them erector spinae while giving my low back a rest.

I was going to finish off on leg press, but it was being used, so more improvisation.

Leg Extensions (60 sec of quad stretching between sets)

80 x 10
90 x 10
110 x 10
110 x 10
120 x 10
130 x 10
140 x 10

notes: instead of a passive rest, I stretched my quads between sets in order to get more blood in there. That idea came from John Meadows

May 21, 2015

Well… I have been trying to take time off to let my arm heal… but 2 days in a row is more than a break, its torture. So I did a bit of shoulders

I snuck away during work to get a little in.

Standing 1 Arm DB OHP (2-3 min rest)

40 x 5/5
*elbow sleeves and wrist wraps on*
60 x 3/3
85 x 3/3
85 x 3/3
85 x 6/6
85 x 5/5
85 x 3/3

notes: first time hoisting the 85s. Heavy as fukk. Can’t hesitate with these suckers, if you take a pause or you lose your mental focus, its over.

Seated Smith Machine OHP (90 sec rest)

bar x 8
bar + 70 x 8
+ 90 x 8
+ 110 x 8
+ 120 x 4

notes: failed on the 5th rep, and called it there.

Took off and ran back to work. Fun times. Didn’t bleed through my bandage today. Success!

May 19, 2015

OK, time to come clean about something. I scraped up my arm a bit on Saturday. I was at the Strongman gym, handling the rope for someone pulling a sled (getting it out of their way so they don’t trip over it), and it cut right through the skin on my forearm, I got some chalk in it, it stung, whatever. Over it.

So it has been healing. I bled through my shirt a bit at the wedding reception, change my bandages on the regular, wash it and keep it clean, its all good. I needed to say all this to keep this workout in context.

Shoulders!

Push Press (2-3 min rest)
bar x 5 strict
*put on elbow sleeves, wrist wraps, belt*
135 x 3
175 x 5

notes: I wanted to try out the full package, wraps, belt, etc. If people will be wearing belts in OHP competitions, I may as well train in them. Unfortunately, after one set of 175: the elbow sleeves, the wrist wraps, the weight I was supporting… the blood pressure must have been too much and I started spontaneously bleeding through a fresh set of bandages.

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So I had to call it quits on the push presses this week. Sad face
On a side note, I looked badass continuing to work out in a crowded gym with a bloody bandage wrapped around my forearm, lol

Superset: Assisted Neutral Grip Pullups and Resistance Band Face Pulls (60 sec rest b/w sets, pullups assisted for 1/3 BW)

5 / 30
5 / 30
5 / 30
5 / 30
5 / 30

Z Press (90 sec rest)

bar x 5
95 x 6
115 x 8
125 x 6

Superset: DB Front Raises & Lateral Raise Machine & Reverse Pec Deck (60 sec rest b/w sets)

25s x 10 / 80 x 10 / 80 x 10
25s x 10 / 70 x 10 / 70 x 10
25s x 10 / 70 x 10 / 70 x 10

notes: Shoulder still pretty wonky, I had to keep the weight light and just explore this stuff, work the cobwebs out. On the pec deck, kept the thumbs down to hit my rhomboids more.

Superset: DB Curls & Resistance Band Pushdowns (60 sec rest b/w sets)

30s x 17 / 30 pushdowns
30s x 18 / 30 pushdowns
30s x 15 / 30 pushdowns

notes: Used a medium thick green band for all my resistance band exercises today. Varied my grip a bit on the pushdowns to wear my arms out: sometimes I stayed neutral grip, sometimes I twisted it to palms down and a bit behind me and to my sides.

post-workout: 15 min LISS on the elliptical

May 17, 2015

Had a wedding reception to go to in the evening, so I just wanted this workout to be stripped down and quick and basic, but still worth my time. Squats and Deadlifts it is… can’t beat the fundamentals.

High Bar Squats (oly shoes, knee sleeves, 2-3 min rest)

bar x 5
135 x 5 narrow stance
170 x 5
*belt on*
205 x 5 regular stance
255 x 5
285 x 3
320 x 1

Front Squats (oly shoes, knee sleeves, 2-3 min rest)

205 x 1
220 x 2
220 x 2
220 x 2

notes: First time doing front squats after my high bars… quads were feeling tired!

Regular Deadlifts (sock feet, minimal rest – change weights and go again)

140 x 5 hook grip
180 x 5
*belt on*
215 x 5 double overhand
265 x 5 cross grip
300 x 3
340 x 1 *no belt*

notes: Tried to keep the rest extra short and wind myself a bit. No rest, change the weights, adjust my belt, grip it and rip it again, through all 6 sets. It worked, I wanted to puke, lol. On the last set, just for my own amusement, I tried it no belt… let’s see if using the belt made me soft. Nope… it went up just fine without the belt.

Sumo Deadlifts (belt, 2 min rest)

205 x 5 crossgrip
255 x 8
255 x 8
255 x 8

notes: I find when doing sumos that my thumb gets in the way, it scrapes over my thigh too much. So when I go crossgrip, the *overhand* hand (the pronated wrist? I always mix those 2 up) goes thumbless, but the supinate wrist on the other hand keeps the bar steady. Is this ok? Thumbless sumo? Dunno, if anyone is out there, please give me advice! LOL

May 16, 2015

Strongman Events

Everyone was outside doing moving events, so hey, why not.

Farmers Walks *50 ft in under 10 seconds*

130 per hand, approx. 9 sec
130 per hand, approx. 7.8 sec
140 per hand, approx. 7 sec
140 per hand, approx. 7 sec
174 per hand, approx. 7 sec
174 per hand, approx. 7 sec
200 per hand, over 10 sec
200 per hand, over 10 sec

Yoke Walks *go heavy, slow and controlled, go 80 ft*

340 lbs
380 lbs
428 lbs
468 lbs
520 lbs

notes: it was raining at this point (we were out in the parking lot), everyone else was tired of doing yoke, and I was finding it hard to control, so I called it there. Might need to start putting on the belt