Tag Archive: farmers walk


7 Jan 2017

Long time, no write!  I am back.

warmup: light leg extensions, light leg curls, TKEs, calf raises, dorsiflexions

Low Bar Squats (Romaleos, no sleeves, long rests)

135 x 2
225 x 2
315 x 1
*knee wraps on*
360 x 1
360 x 1
360 x 1

notes: I figured if I am squatting twice a week (or more) now, then I will try and conserve my knees a bit with wraps. Will see if that helps.

warmup: slow neg side raises, Cuban presses, shrugs

Closegrip Bench (medium rests)

bar x lots
135 x 5
185 x 3
*wrist wraps, elbow sleeves on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Snatch Grip Deadlift (short rests, sock feet, Figure 8s)

135 x 10
225 x 10
315 x 10

notes: I traded sets back and forth with a guy doing speed work DLs. I know my grip is the limiting factor in these and I needed to get my back work in so I used the straps.

Farmers Walks (sock feet, short rests)

130/hand for 55 feet
130/hand for 55 feet
130/hand for 55 feet
130/hand for 55 feet
130/hand for 55 feet
130/hand for 55 feet

notes: went six times, got my cardio in, plus gave my grip something to do. It was light, so I did more of them.

Cable Face Pulls (very short rests)

2 plates x 15
2 plates x 15
2 plates x 15
2 plates x 15
2 plates x 15

notes: I had to leave soon, so I picked a really quick exercise I could bang out pretty quick.

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11 Oct 2016

Evening lifts and laughs. Full strongman gym on a Tuesday. Volume DL day.

warmup: stretched low back

Deadlifts (long rests, SABOs, no belt)

135 x 5
225 x 5
335 x 8
335 x 8
335 x 8

notes: dammit, I hate dead and squat sets w reps over 6 I hate you volume day. My low back still felt sore from a few weeks ago. That lockout soreness.

Axle 5 inch block pulls (long rests, straps, SABOs, no belt)

460 x FAIL… rolled around in pain for 10 min
255 x 3
360 x 6
360 x 6

notes: OK… I messed up. I thought it was 360… it was 460, LMAO! I used 100 lb plates (#coolguy), and forgot its 100 PER SIDE. ffffuuuuuuu… I went to pull it fast and hit a weird wall, and I paused in confusion, and then my low back tweaked, so I dropped it.

Lay on the ground waiting for my back pain to die down, and looked at the bar and realized my screwup. Did a light set to see how my back felt, then went back to my 360 sets.

Snatch Grip Deadlifts (short rests, SABOs, no straps, no belt)

275 x 7
275 x 7
275 x 5

notes: getting comfortable with my feet and hands. I had to burn through these as I realized it was getting late.

widegrip pulldowns (short rests)

180 x 11
180 x 12
180 x 12
180 x 10

notes: hitting that glyco-depletion wall

DB Shrugs (short rests)

115s x 10
115s x 10
115s x 10

notes: I love you, high weight dumbbells.

Farmer Carry (medium rests)

130/hand for 55 feet
180/hand for 55 feet
224/hand for 55 feet
224/hand for 55 feet

notes: a nice finisher

30 Sept 2016

have been super busy lately doing job competitions. But I decided it was time to do some gym.

late night Friday DLs

Deadlifts (speed, short rests, SABOs)

135 x 3
225 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3

notes: the ORIGINAL goal was speed. I immediately found out my back was sore, especially the low back when I went for lockout. So they kinda ended up being normal speed, LOL.

Axle Deadlifts – 5 inch Block Pulls (extra thick axle, straps, long rest)

335 x 5
335 x 5

notes: the straps weren’t long enough, and the axle was too thick. I could barely close my hand around the bar, and the strap was so tight it felt it was yanking my hands off. I needed 15 min in between sets just to get the color back in my hands, seriously. it was not good looking. it kind of fried my grip, ironically

Snatch Grip Deadlifts (short rests)

275 x 4
275 x 8
275 x 6

notes: still experimenting with my foot placement, grip width, and speed of lifts

Widegrip Pulldowns (short rests)

180 x 10
180 x 15
180 x 13
180 x 9

notes: I was fading pretty hard by this point, and my performance was suffering.

DB shrugs (short rests)

110s x 10
110s x 10
110s x 10

Farmers Walk – Static Hold

160 per hand held for 35 seconds

notes: my grip felt fried, so I just wanted a finisher

Inverted Rows (short rests)

10, 10, 10

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.

Sept 26, 2015

I will be making some changes to my training soon. More to follow on that. Arguably, Strongman season is over, but the weather is still nice enough to do events on the weekend. For now. Canada often laughs at your nice weather plans.

Bit of a hybrid day today. Presses, farmers, assistance

warmup: side raises with slow negs, Cuban presses, one arm shrugs; shoulder capsule stretches

Axle Press from rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
*wrist wraps on, practiced my push press*
120 x 5
130 x 5

Farmers Walks: going for distance

130/hand – 75 ft, 180 degree turn, back 75 ft
180/hand – 75 ft, 180 turn, back 55ish feet. distance PR

notes: big improvement over the last time I went for distance.

Log Press

80 x 3
90 x 3
105 x 8
105 x 8
105 x 8
105 x 8
105 x 8

Widegrip Pulldowns (approx. 30-45 sec rests)

90 x 15
105 x 15
120 x 15
135 x 15
135 x 15

Didn’t go crazy with volume, I will go back and do more pressing tomorrow

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

August 1, 2015

Strongman stuff at 8 AM in the morning. Got there, only me and one other guy, dead gym!

warmup: dorsiflexions; TKEs; straight leg heel raises
High Box Front Squats (Romaleos, SBDs, up to 2 min rests)
bar x 4
135 x 4
185 x 4
*belt on*
240 x 4
240 x 4
240 x 4
240 x 4
240 x 4
275 x 4

notes: tap and go. I kind of wanted to do more and go heavier, but I did quick math, and didn’t think I had time.

Axle Power Cleans (clean from floor, started with 4 min rests)
35 lb axle x 4
80 x 4
125 x 4
125 x 4
*dropped rests to 2 min*
125 x 4
125 x 4
125 x 4
125 x 4

notes: Grabbed a nice fat axle, fatter than last week. Ppl with small hands, beware. On the first set at 125 I ended up jamming my thumb like an idiot. I was using bumper plates, and I didn’t want the axle to bounce up 3 feet when it hit the ground, so I tried to control the drop, and the axle bounced up and jammed my thumb. It hurt, MFer. So after that, I just let it drop like a bomb every time (I was using padded mats). Since I was using an axle and collars don’t fit, I had to keep the bumper plates on with vice grips, so each time it bounced off the floor I had to reset the axle on the mats and readjust the vice grips that bounced loose, so each set was an ordeal. Oh, how I suffer for my art

I also dropped the rests to 2 minutes, since I didn’t know how much time I had before the other guy was going to leave and lock up the gym behind him.

Yoke and Farmers Walk Medley (3 min rests)
400 lb Yoke and 2×130 lb Farmers Walk implements – carry the yoke 10 metres, set it down, pick it back up and carry it back. then pick up the farmers, carry 10 metres, set them down, pick them back up and carry them back.

4 sets of that.

notes: my thumb was stiffening up, so the first set I pussied out and didn’t do the farmers. Mentally I kicked myself in the ass, and starting with Set 2, I did everything. Still, I did the Farmers Walk with a thumbless grip.

Even as I type this, my thumb has no strength, so I am going to skip the evening workout and let my grip rest. I WANT to do Deadlifts tomorrow, and I am really hoping this heals up quick

June 22, 2015

Time for an experiment. Going to increase my frequency to a 2-a-day, 5 days per week scenario. Light stuff in the morning, mostly isolation and burn sets, real work in the evening. Need to stay disciplined with my warmup and mobility work as well, prioritize my naps and eat lots of food.

So yea, gonna turn up the juice and see what shakes loose. Who knows, I might not even make it through one week of this. We will see.

AM Workout

pre: foam rolled IT bands, adductors, piriformis, foam rolled armpits, upper and mid back, stretched my shoulder capsules

Prone Leg Curls (60 sec rests)
60 x 12
90 x 12
105 x 12

Widegrip Lat Pulldowns (30 sec rest)
85 x 15
85 x 15
85 x 15

notes: nice and strict, no lean. Felt some residual tightness in my shoulders.

Smith Machine Glute Bridges (45 sec rest)

bar + 90 x 20
+ 90 x 20

post: 15 min LISS

Did a full day of work. Came home and passed out on the couch for 90 min. Not off to a good start! Rushed to the gym, but now it was late, so I had no time to warmup, and had to keep my rests short, even for the compound stuff. Shit. Right into it.

PM Workout

CAT High Bar Squats (Romaleos, SBDs, 60 sec rest)
150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: Tried to keep my back tight by pulling the bar down into my traps. I wasn’t well warmed up, so these didn’t feel as explosive as I wanted.

Leg Press (feet high and wide, toes out, 60 sec rests)

8 plates x 20
x 20
x 20

Glute Ham Raise (30 sec rests)

6, 10, 9

notes: pretty sucky at these, but at least my form is improving

Assisted Neutral Grip Chinups (assisted for 1/3 BW, 30 sec rests)

8, 7, 5

notes: felt rather weak on these

Loaded Carry: Frame (60 sec rests, walk 50m/164ft, with 2 x 180 degree turns)

200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m
200 x 50m

notes: a 60 sec rest was the sweet spot for me on these. 2 min rest last week seemed too easy, but with 60 seconds, I could barely get through them without dropping it. Cool.