Tag Archive: circus dumbbell


5 June 2016

I had to really struggle to drag my sluggish ass into the strongman gym today. I had spent a few days feeling sorry for myself, and was pretty rusty. Plus I was going to be dropping out of stuff, and was dreading the conversation, I am just not ready to admit it all yet.

But I still wanted to put in some work. And I wanted to challenge some PRs and lift heavy, despite the rust. Something about heavy weight clears your head of the cobwebs and sharpens your focus.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Circus Dumbbell (push press)

40 x 5/5 *clean once*
60 x 2/2 *clean every rep*
*wraps om*
85 x 1/1
85 x 1/1
85 x 1/1

notes: was happy with my leg drive in these. getting more comfortable with it.

Incline Press *stopped doing closegrip*

warmup: 30 lb DBs x 20

back to barbell after that

135 x 5
*wraps, sleeves*
185 x 1
185 x 3

notes: this felt ok, but I needed to move on to strongman events. we were burning daylight, and I needed to do all of this by myself today (most people were in Toronto or going to Toronto for the Supershow and the comp there)

Farmers Walk

130 per hand for 50 ft
130/hand, 50 ft
175 @ 50′
218 @ 50′
282 x FAIL
282 x FAIL
*belt on*
282 x FAIL

notes: 282 was a PR, and I wanted it really bad, but it just wasn’t happening, I couldn’t even lift the chit off the ground. felt weak as hell today. 270 flew up about a month and a half in the past, but today 280 wasn’t happening. So I moved on to the yoke.

Yoke Walk (belt on)

340 lbs for 50 ft
340 @ 50′
515 @ 50′
605 @ 50′
705 @ 15′   PR
705 x FAIL

notes: I wanted to challenge 700 pounds today, which would be a 100 pound PR on the Yoke. This was ambitious! I picked it up, made it 15 feet, then I couldn’t stand up anymore, and it dropped. I don’t think I have ever felt that kind of sheer crushing force dragging me down like that. When I did 600 pounds, it takes all of your concentration but if you curse and swear and get mad, you can do it. THIS, no matter how mad I got, it squished me. But I am glad I tried. And I have never walked with 700, so it is still a PR. I was just shooting for 50 feet

I tried to pick it up a second time, but I was done. so I slowly put all the crap away (I was out in the parking lot), that took a while, then I went home.

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28 May 2016

It was a scorcher this morning! They have a number of races this weekend, and they had to reschedule start dates. Runners be keeling over. But we strongmen are not so SMRT, we just show up and do our training as per usual.

I woke up this morning and my hip was all fkked up. I think I slept on it wrong, but it hurt like hell. I hoped the gym would loosen it up a bit.

the goal today was a 700 pound yoke carry.

warmup: slow neg side raises, Cuban presses, one arm shrugs, hip stretches

Circus Dumbbell (push press)

40 x 5/5 *clean once per side*
60 x 2/2 *clean once per side*
*wrist wraps on*
80 x 2/3 *clean each rep*
80 x 1/1
80 x 1/1

notes: I pooped the bed on this one. I couldn’t press it much at all today. Not sure why. Maybe it was related to my stiff hip? Probably not. I couldn’t stay tight and keep the CDB up on my shoulders. After one rep I was worn out and failed the second rep from the second working set onwards.

Incline Closegrip Bench (wraps, sleeves)

bar x 5
95 x 5
135 x 3
185 x 2
195 x 2
200 x 2
210 x 1

Then we headed outside to carry stuff.

Farmers Walks

130 per hand – walk 80 feet, do a 180 and walk back 80 ft
175 per hand – walk 80 ft, 180 degrees, walk 80 ft
220 per hand – walk 80 ft, drop, turn around and pick back up, walk 80 ft

notes: For the next comp, they will want you to do a 180 while holding it, so I was practicing. my comp weight will be 170 per hand, so once I went up to 220, I just dropped and re-picked.

Yoke Walk

240 for 80 ft, drop, repick, walk 80 ft

notes: the heavy yoke wasn’t ready for use, so I grabbed the light yoke the ladies were using. They had the crossbar set real low, so it was awkward for me to pick it up, and it was sliding down the middle of my back the whole time.

There were lots of people doing stuff, and the sun was beating down on us. As we got close to noon, I realized my hip wasn’t feeling better at all, so I abandoned my yoke plans, and went home instead.

Not a great session, went heavy on farmers and that was good, but the hip issues really got in the way.

7 May 2016

Saturday morning Strongman fun.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Circus Dumbbell

40 x 5 per side *clean once*
60 x 2/2 *clean once*
*wrist wraps on*
85 x 1/1
85 x 1/1
85 x 1/1
100 x FAIL

notes: went for a PR, unsuccessful

Closegrip Incline Bench Press

95 x 3
135 x 3
*wraps, sleeves*
195 x 1
205 x 1

notes: ran out of time, had to do other strongman stuff

Front Carry

220 lb wheel x 25 feet, do a 180, back 25 feet
220 lb wheel x 55 feet

notes: I had not tried walking with the big blue metal Train wheel yet. Felt good!

Frame Carry

225 x 80 feet
225 x 80′
405 x 80′
405 x 80′

notes: big jump in weight, but we had to get ready for yoke

Yoke Carry

340 x 80′
340 x 80′
428 x 80′
516 x 80′
604 x 80′ Beltless PR!!
516 x 80′

notes: 600 pounds felt good! It gets so heavy by that point that I start swearing to myself just to focus. Cursing and swearing. The backoff set at 516 was super hard! I didn’t know how much the top set took out of me until I tried to lift it. I needed 10 seconds just to steady the weight, as soon as I picked it up it was swaying all over the place.

cooldown: prone spinal twists, hip stretches, 100 reps of glute bridges

2 May 2016

I did rehab type stuff all weekend.  glute work every day, on Saturday some leg extensions and leg curls, cardio every day.

 

The goal tonight however was to superset everything with hyperextensions, and focus on the glute squeeze during the hyperextensions. Get my glute work in all sneaky like.

warmup: slow neg side raises, Cuban presses, one arm shrugs, and of course hyperextensions

Circus Dumbbell (superset with hyperextensions)

40 x 5 per side *clean once per side*
60 x 2 per side *clean once per side*
*wrist wraps on*
80 x 1 left & 3 right *clean once per side*
80 x 1 left & 4 right *clean once per side*
80 x 2 left & 2 right *clean each rep*

notes: really focusing on clean reps here, reps that wont get called by the judges. they are really sensitive about what you do with your offhand. Left side remains my gimp side.

Closegrip Incline Bench (superset with hyperextensions)

95 x 3
135 x 3
*wraps and sleeves*
185 x 3
195 x 3
200 x 2
210 x 1

Widegrip Pulldowns (superset with hyperextensions)

210 x 5
210 x 7
210 x 8

Did I mention hyperextensions. My adductors and glutes are so sore these days, its insane.

23 April 2016

As things are getting more serious, I am going to have to seriously consider when I can squat. Even after that deadlifting session, my knee hurt. I will have to play it by ear, maybe take some time off squats, and leg day might need to look a lot different for a while.

Saturday morning strongman gym time.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Circus Dumbbell (short rests)

40 x 5 per side *clean once*

*switch to clean and press each rep*
65 x 3/3
65 x 3/3
65 x 3/3

*wrist wraps and elbow sleeves on*
85 x 1/1

Closegrip Incline Bench (short rests)

95 x 3
135 x 3
*wraps, sleeves*
150 x 4
160 x 4

Widegrip Pulldowns (short rests)

150 x 8
195 x 10
195 x 10

Frame Carry

270 lb frame for 55 feet, drop, pick back up, return 55 feet
360 for 55′, 360 for 55′
450 for 55′
500 for 55′

notes: my knee got a little wobbly walking with 500, and I didn’t bring my knee sleeves with me, so I stopped there.

Rolling Thunder

110 lb plate 3 per side
160 X FAIL both sides
135 x 1/1

notes: very first time f’ing with this. hard! I like it though. not too taxing a lift.

Yoke Carry

340 for 25′, drop it, pick it back up, bring it back 25′
430 for 25′, 430 for 25′
520 for 25′, 520 for 25′
520 for 25′, 520 for 25′

I liked this session! I might replace my squats with more moving events, as needed.

16 April 2016

Strongman fun today. Had a couple of new people come in and try out the implements, which always keeps things lively.

warmup: I was gonna, but I forgot

Circus Dumbbell

40 x 5 left side, 5 right side, clean once then press
*shortened rest times between sets to 90 seconds, clean each rep*
70 x 3/3
70 x 3/3
70 x 3/3
70 x 3/3
70 x 3/3

notes: having to clean each rep was fun! no wraps or sleeves. felt like cardio.

Closegrip Incline Bench Press (short rests)

95 x 3
135 x 3
*wrist wraps, elbow sleeves*
170 x 5
190 x 4

I had to kill some time before the Farmers Walk implements were ready, so I did other work while I waited.

Leaning Strict Side Raises (short rests)

22.5 x 10/10
22.5 x 10/10
22.5 x 10/10

Hammer Curls (short rests)

50s x 10
50s x 10

DB Shrugs (short rests)

110s x 10
110s x 10

Farmers Walks

130 per hand for 55 feet
130/hand for 55 ft
180/hand for 55 ft
180/hand for 55 ft
220/hand for 55 ft
220/hand for 55 ft
270/hand for 55 ft PR!!

notes: really happy for this, grip strength is coming along well.

Widegrip Pulldowns

120 x 5
150 x 5
195 x 8
195 x 8
195 x 8
195 x 6

9 April 2016

warmup: none

low bar squats (squat shoes, short rests)

135 x 3
185 x 3
225 x 3
*belt on, shorten rests to 75 seconds*
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Front Squats (shoes, belt)

195 x 4
195 x 4

Circus Dumbbell (clean from the floor once, short rests)

45 x 5/5 (left/right)
*elbow sleeves, wrist wraps on*
70 x 7/8
70 x 8/8
75 x 8/8

notes: circus dumbbell is harder than regular dumbbell. its not as compact, takes up a lot of space, you need to get the technique down and find the sweet spot. as it is, my right shoulder is cool with it, but my left shoulder doesn’t like it, so I need to modify the technique a bit. therefore, left shoulder will be my backup, if it ever comes up in competition.

incline closegrip bench press (sleeves, wraps, short rests)

95 x 5
135 x 3
170 x 6
185 x 4.5
190 x 3

notes: didn’t get to use the good bar (the knurling was all weird, the bar was stiff and thick and slippery), couldn’t get my hands quite right, when I brought the bar down, I lost tightness in my chest and my wrists pinned back, and generally muffed it up. So I wasn’t hitting the numbers I wanted on this. oh well.

2 April 2016

Strongman gym. It was really busy, with everyone using the same equipment, and everyone taking long breaks with all the weight left loaded on. The only thing I could do is hop from piece to piece of equipment so I didn’t go too cold. So the workout is totally scattered all over the place. I still got the work in though.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Circus Dumbbell OHP (clean each rep, jerk or push press as needed)

45 x 2 right side, 2 left side
65 x 2 right, 2 left
*wraps and sleeves on*
95 x 1 right, 0 left
95 x 1.5 right, 0 left

notes: the circus dumbbell is definitely a different animal than a regular dumbbell. I couldn’t get the right momentum to PP it up. Also, my right side is much stronger than my left. With my left, I couldn’t even keep my elbow up to get it into position.

Incline Closegrip Bench (long rests)

95 x 3, then I carried a 270 lb Frame for 50 feet
135 x 3, 270 lb Frame for 50′
*wraps, sleeves*
185 x 3
195 x 3
200 x 3

notes: I was supersetting with a frame carry for a bit, then when the bench got heavy, I was able to focus on just that.

Medley (long rests, move from station to station as they opened up)

270 lb Frame for 50′

widegrip pulldowns – 180 x 12

320 lb Frame for 50′

widegrip pulldowns – 180 x 12

370 lb Frame for 50′

farmers walks – 130 per hand for 50′

farmers – 130/hand for 50′

widegrip pulldowns – 180 x 12

farmers – 180/hand for 50′

farmers – 180/hand for 50′, then return, 180/hand for 50′, then, static hold 180/hand for 10-15 seconds

superset: DB side raises & DB shrugs & hammer curls – 10s x 15 / 100s x 15 / 40s x 8

superset: DB side raises & DB shrugs & hammer curls – 10s x 15 / 100s x 15 / 40s x 11

widegrip pulldowns – 180 x 7

notes: this kept me busy and sweaty, even with a good rest in between stations. by that last set of pulldowns, my grip was fried, so I called it a day.

Aug 4, 2015

Upper body day today, but I wasn’t going to go too crazy, while I let my thumb heal. Grip still not there.

AM Workout

warmup: foam roll upper back, armpits; shoulder capsule stretch; facedown banded shoulder dislocations; Y Handcuffs

6 Way Raise (30 sec rests)

5s x 10
5s x 10
5s x 10

Cable Overhead Tricep Extension (30 sec rests)

8 plates x 20
8p x 20
8p x 20

Lying Cable Curls (rope attachment, 30 sec rests)

8p x 20
8p x 20
8p x 20

post: 15 min LISS

PM Workout Strongman stuff

warmup: none

Log Clean and Press (clean and press each rep, 90 sec rests)

130 x 2
130 x 2
130 x 2
130 x 2
130 x 2

notes: form improving, getting better with queues

Keg Press (2 min rests; varied hand placement set to set)

120 x 10
120 x 8
120 x 7
120 x 6

Circus Dumbbell Clean and Press

45 x FAIL

notes: I wanted to grab the giant dumbbell and practice a 2 handed clean, with the different hand placement on the press. The frame by itself is just 45 pounds, so it was a good place to start practicing the form. Unfortunately, cleaning and pressing even 45 lbs was something my mending hand did NOT like. It throbbed for 10 min, and then itched like HELL, it was an odd feeling. So I called it there, and went home.

July 22, 2015

Shoulders. Pissening sickness ensues.

AM Workout

warmup: foam roll upper back, lats, armpits; shoulder capsule stretch

6-Way DB raise (30 sec rest)

5s x 10
5s x 10
5s x 10

Overhead Cable Extension w Rope (30 sec rest)

8 plates x 20
8p x 20
8p x 20

RD Cable Fly (30 sec rest)

2 plates x 27
2p x 18
2p x 14

post: 15 min LISS

full day of work

PM Workout

Strongman Shoulders

warmup: foam roll upper back, armpits, triceps

Log Clean and Press (2-3 min rests)

80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
150 x 1
160 x 1
160 x 1
160 x 1

notes: goal was to work up to some heavy singles. My clean technique gives out before my press, so 160 wasn’t hard on the press, just cleaning the log up becomes hard. So I stayed there for a few sets.

Keg Press (90 sec rest)

120 x 2
120 x 2
120 x 2
120 x 2
120 x 2

notes: fast doubles. first time doing this, so wanted to get comfy with the form: cleaning it up, then pressing with an uneven grip.

1 Arm DB Clean and Press (clean and press each rep to full overhead, 2 min rests)

70 x 4/1
60 x 8/6
60 x 6/6
60 x 6/4

notes: again, cleaning it was the part that wore me out. plus running towards the end of my workout, and I was getting fatigued.