Tag Archive: atlas stones


March 12, 2016

Made it to the gym extra early, bright eyed and bushy tailed, to carry out the quick workout I would have done Thursday. Gotta catch up.

Bent Over Rows

135 x 5
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8

Right after the bent over rows, the caffeine caught up to me, and I desssssstroyed the washroom. PR on BMs. Not fit to be entered for about 40-45 min. Its rare that your poops can traumatize an entire gym full of strongmen and powerlifters, but a lot of hearts were broken this morning.

Atlas Stones

170 lb stone to 56″ x 3 reps
210 x 2 @ 56″
240 x FAIL

notes: the 170 and 210 stone are small (too small for me to hug properly), and the technique is different, so when I tried the nice & big 240 (which I was able to do back in the summer), my arms weren’t over it enough, I didn’t lift it high enough and smashed my sternum against the stone against the platform. I tried to scoop my arms under it so I could push it up, and the rest of the gym started yelling at me that I was going to tear my bicep that way, so I just let it drop to the floor. As I considered going again, the sternum felt sore and bruised, so I moved on. I need a lot of practice on stones.

Hammer Curls

40s x 12
40s x 12
40s x 10

Nice, short session, in the gym at 7 am, and out of the gym by 9.

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Feb 25, 2016

nothing too strenuous planned tonight, just assistance to my deadlift

Bent Over Rows (explosive, 2-3 min rests)

bar x 5
135 x 5
170 x 10
170 x 10
170 x 10
170 x 10
170 x 10

Atlas Stones

One set: 170 lb stone to a 56 inch platform, AMRAP in 2 min

8 reps achieved

notes: ouch, this winded me. plus I think the stone was too small in diameter, so once my form got sloppy, I actually clocked myself in the jaw, lifting it up. you had to be there to understand it, it sounds weird over the internet. anyways, after almost knocking my teeth out I really slowed down, and only managed 8 reps in 2 minutes, which is not so hot. It felt like cardio anyways, I was winded for a bit.

Hammer Curls (90 sec rests)

30s x 15
30s x 15
30s x 15

Short and sweet, took off for home and tried to get off the roads before the overnight temperature drop turned all the water back into ice.

Sept 5, 2015

Strongman Saturday.

Atlas Stones AMRAP in 60 seconds

170 lb stone to a 48″ platform: 6 reps
170 to 48″ – 8 reps
170 to 52″ – 6 reps

notes: intensity hadn’t kicked in yet, this felt more like a warmup

Axle Overhead Press press from rack

20 lb axle x 3
70 x 3
110 x 3
130 x 3 (switched to push press)
150 x 3
160 x 3
170 x 2

Farmers Walks going for speed

130 per hand for 60 ft in 10 seconds
180/hand, 60 ft, 12.2 seconds
180/hand, 60 ft, 11.48 seconds

Log Press clean it once, then press mult times

90 lb log x 5
100 x 5
110 x 10
110 x 10
110 x 10

Widegrip Lat Pulldowns

135 x 12

notes: People were putting the yoke together, so I scrapped lat pulls and went back outside into the hot sun.

Yoke Carry Going for a heavy set, until I can’t go 50 ft without dropping it

340 lbs for 60 ft
440, 60 ft
340, 75 ft
440, 75 ft
530, 75 ft
620, 50 ft… then took it another 10 ft, then took it another 15 ft

notes: no one wanted to take the yoke back the extra 25 ft to the starting line, so I had to keep doing it, lol. I was spent. The 50 ft I carried 620, I was cursing and swearing like I was possessed. Just to make it move.

I was rekt after this, so I came home.

Aug 29, 2015

Strongman

Busy gym! I had to go with the flow and mostly work in with and around other people.

Atlas Stones: work up to a heavy single (3-5 min rests)

170 stone to 48″ platform
210 to 48″
240 to 48″
270 to 48″

a little hitch on the 270, but otherwise good. 300 feels close.

Farmers Walks: go as far as possible before dropping it

130 per hand for 120 ft, then did a 180, made it 10 feet and had to set it down. the turn took too much out of me
180 per hand for 120 ft
220 per hand for 60 ft
220 per hand for 90 ft

notes: much happier with the 4th set. The pick was awkward on the 3rd set, and it cost me some grip strength, and ultimately distance.

Yoke Carry

340 for 60ish ft, put it down, pick it back up, take it back 60 ft
520 for 60 ft, put down, pick back up, back for 60 ft

notes: I had the 2nd lap of the 520 timed, and it was 17 seconds. I just wasn’t able to bring it with the speed, so I called it there.

Aug 14, 15, 2015

Aug 14 AM Workout

warmup: foam roll upper back, lats, armpits; static lat stretch

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 12

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

post: 15 min LISS cardio

I was going to do a workout in the evening, but life got in the way. Eye exams, groceries, whatever. Such is life.

Aug 15 AM Workout Strongman stuff

warmup: foam rolled IT bands, adductors, piriformis; prone spinal twists; shoulder capsule stretches

Farmers Walks

45 per hand for 40 metres
95 per hand for 20 m, 180 degree turn, 20 m back
130 per hand for 20 m, set it down, pick it back up, back for 20m
220 per hand for 20m

notes: the more experienced dudes went up to 270 per hand, then 330 per hand. I didn’t even try… because I am aware I REALLY need to build up my deadlift. I am a huge pussy, LOL. I am actually quite happy with 220 per hand, considering my thumb is not all-there yet. That is pretty good for me.

Yoke Walk

290 for 20 m, set down, back for 20m
290 for 20m, set down, back for 20m

notes: I could have done more yoke, but it was humid as a rainforest outside and everyone was retreating inside, and I didn’t want to have to disassemble the yoke by myself, so F it

Atlas Stones (5 min rests)

270 for 48″
270 for 48″
270 FAIL

notes: I was alone now so I could time my rests, and not take turns with other people. First time with the 270, not bad, all things considered. Gym PR!

PM Workout

Don’t know why, but I felt like doing back AGAIN. Just felt like it. Apartment gym was so humid that my breath was fogging up the mirrors when I did cardio. I was sweating like a pig. Splashing cold water on my face. It was awesome.

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15
12p x 15
13p x 10

Machine Bench Press (30 sec rests)

4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15
12p x 15
13p x 15
14p x 15
15p x 15
16p x 12

post: 15 min LISS cardio

Aug 11, 2015

More thumb rest, waiting on x-ray results, whatever. Back at it.

AM Workout

warmup: foam roll IT Bands, Adductors, Piriformis, upper back

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 15

Straight Arm Pulldowns (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 12

notes: on Set 6, I noticed a woman had accidentally grabbed my handtowel, and was already spraying bleach into it so she could wipe down her recumbent bike. WTF. I know it was an accident, but goddamn woman! When you see a handtowel, don’t assume its for everyone, its not the community jerkoff rag.

Smith Machine Glute Bridge (30 sec rest)

140 + bar x 10
+140 x 8

notes: my hams kept cramping! I didn’t do so hot on this today.

I was going to do cardio, but the most ANNOYING guy in the office gym came in and set up on the cardio machines. I know if I go, he will talk my ear off (he ignores headphones). So I decided to pack up my stuff and leave instead.

PM Workout Strongman stuff

High Bar CAT Paused Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: decided to throw some good pauses in there

Prowler / Sled Medley

drag 150 on sled for 20 metres, then push 90 on Prowler for 20 metres, then drag 150 sled for 20 metres
*rest 30 sec*
90 prowler for 20m then 150 sled for 20m
*2 min rest*
90 prowler for 20m then 150 sled for 20m then 90 prowler for 20m
*2 min rest*
240 prowler for 35m then 150 sled for 20m

notes: basically I was jumping on the prowler in between other peoples sets, and I was the only one dragging the sled. Then all of a sudden they went from 90 on the prowler to 240 on the prowler, LOL big jump! But after one long push of the heavy prowler they were done, LOL, then started putting it away. ok then, guess I got my work (cardio) in. I could have done more, but it was getting late.

Atlas Stones (5 min rests)

240 stone to 48″
240 to 52″
240 to 56″

notes: 3 heavy singles for me, pyramiding up the height. Went up easy! Good night Will have to start fukkin with the 270 stone now.

July 30, 2015

Took a timely day off on Wednesday. Back at it!

AM Workout

warmup: foam rolled upper back, lats, armpits, pecs

Incline DB Pullovers (roughly 30 degree incline, 30 sec rests)

50 lb DB x 15
50 x 15
50 x 15

notes: I find with the incline I can load up my lats a bit better.

Decline DB Fly (30 sec rests)

20s x 12
20s x 12
20s x 12

notes: by keeping my palms down, I don’t tweak my shoulder as bad doing these. Slowed it down at the bottom of the ROM, really enjoyed the stretch.

Upright Rows (30 sec rests)

45 x 15
45 x 15
45 x 15
45 x 15
45 x 15

notes: light weight, going for that pump.

post: 15 min LISS

PM workout Strongman stuff

Yoke and Carry Medley: carry yoke 10 metres, turn around carry it back 10 metres, carry keg 10 metres do a 180 and carry it back

375 lb Yoke and a 130 lb Keg

5 sets, 3 min rests

I failed the Keg on the last 2 sets. My upper back was tired as chit, and I couldn’t keep the keg tight to my chest. That silly wussy upright row workout wore me out! I felt foolish.

Atlas Stones: max reps with 170 stone to a height of 56 inches. 5 min rests

4 reps, failed 5th
4 reps
4 reps

notes: I thought I would get more reps, but either my conditioning sux, or whatever. I didn’t want to go to failure, because I didn’t want to drop a 170 stone almost 5 feet, and either crack the stone or dent the ground, so maybe I was a but gunshy. I also managed to build up a nice giant bruise on my bicep

July 21, 2015

AM Workout

Straight Arm Pulldowns (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 12

Pec Deck (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15

Upright Rows (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 12

PM Workout

Strongman

Yoke/Carry Medley: 350 lb Yoke for 10 ft, turn around, 350 lb Yoke back for 10 ft; 120 lb circus dumbbell for 20 ft

5 sets of that, 3 min rests in between sets

notes: on Set 5, ended up pinching my gut skin in between the carry object and my belt – that hurt, lol!

Atlas Stones

150 lb stone to a 56″ platform; 170 lb to a 52″; 210 lb to a 52″

3 sets of that, 60 sec rest in between

notes: I actually tried to do 4 stones, the 4th was the 240 lb stone to a 48″ platform. But I failed the 240 the first time, ended up dropping the 210 lb stone on my toe the 2nd time so I stopped early, and then I actually failed the 210 lb stone on the 3rd set. So I was dying.

Decline DB Fly (30 sec rests)

12s x 12
12s x 12
12s x 12

Widegrip T Bar Rows (60 sec rests)

45 x 5
145 x 4
145 x 6
145 x 7

May 2, 2015

Strongman Day

Yoke Walk (go heavy, don’t drop, walk 30 ft, turn around, repick, take it back)

365 for 30 ft, then back
405 for 30 ft, then back
505 for 30 ft, then back
505 for 30 ft, then back

notes: once I dialed the weight up to 505, my stride became much more important. Walking with this thing works the core to keep it from swaying, and if I took too long of a step, I have to twist to keep it stable, and I end up tightrope walking. Short, choppy steps.

Sandbag Front Carry (200 lb bag)

pick it up, carry it approx. 100 ft with one 180 degree turn
pick it up, carry it 60 ft with one 180 degree turn

Atlas Stone Load

170 lb stone to a 48″ platform then bring it back to the ground, 5 reps
170 lb stone to a 48″ platform then bring it back to the ground, 5 reps

notes: Once I go from a 210 stone down to a 170 lb, the size difference is notable, I find it annoying trying to wrap my arms over and around, stone is too small. I did these reps as fast as I could, felt like cardio!!

Car Push

2 grown ladies sat in their hatchback and put it in neutral, I pushed it for over half a city block
Then I did it again.

The car was light so once it got moving, it became more of a sprint with my hands resting on something, haha. Hard to keep up.

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