Tag Archive: strongman


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.

17 Dec 2017

Being xmas lazy, slacking on the workouts!

Coooold morning strongman gym, kneedeep in snow. bleh

warmup: spilled my drink, mopped the floor, cleaned the gym, lol

Deadlifts (long rests, sock feet)

135 x 3
225 x 3
315 x 3
405 x 3
405 x 3
405 x 3

Snatch Grip Deadlifts (sock feet, medium rest)

315 x 3
315 x 4

notes: I normally do block pulls first, but the blocks were being used. Still not using straps for these, and it cost me a bit of work, my grip was the first to go on both sets. I should probably strap up and save my grip for farmers/frame work.

Axle Deadlifts- 5 inch blocks (medium thick axle, medium rests, figure 8s, sock feet)

170 x 1
260 x 1
350 x 1
440 x 2
440 x 1

Frame Carry (medium rests, sock feet)

280 for 55 feet, drop, pick, return 55 feet
370 for 55 feet – SUPERSET – shrugs x 8
370 for 55 feet – SUPERSET – shrugs x 8
470 for 55 feet
470 for 55 feet

notes: thought I would combine my shrugs and frame carries. the iron handles get cold if you leave them alone too long, so a superset is less painful, haha. I didn’t bring the right shoes, so if I was going to do it in my sock feet, I figured a frame has nil chance of getting dropped on my feet… not that a sneaker will save my foot from a 470 pound frame… but I have a little more pushoff to get out of the way if I am wearing a new pair of sneakers.

5 Nov 2016

Saturday morning strongman. Finally decided to have a good warmup before legs. Still Team NoBelt today.

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

Low Bar Squats (squat shoes, long rests)

135 x 3
225 x 3
300 x 6
300 x 6
300 x 5

SSB Squats (medium rests, squat shoes)

bar x 2
160 x 2
275 x 3
275 x 3

notes: my left foot is still swollen, so the shoes were way too tight. So glad to take them off after this.

DB Stiff Legged Deadlifts (slow reps, short rest, sock feet)

80s x 8
80s x 8

notes: nice and slow, stretch my hams out.

Yoke Walk (long rests, sneakers, walk it over, set it down, turn around and pick it up, take it back)

340 for 30 ft, 340 for 30 ft
430 for 30 ft, 430 for 30 ft
520 for 30 ft, 520 for 30 ft
605 for 30 ft (now just single trips)
605 for 30 ft
605 for 30 ft
605 for 30 ft

notes: good way to wear yourself out. Heavy Yoke will drain your tank. Workout was over after this.

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

22 Sept 2016

ugghhhh… 3 days in a row is kickin my butt. nvragain. everything hurts now, but added to the mix today was sore pecs (which is actually a pleasant feeling), and for some reason the soreness extends down the sides of my ribs. Walking mess.

warmup: passed out and had a 15 min nap while trying to stretch, LOL. the PWO did nothing!

Low Bar Squats (speed work, short rests, Romaleos, knee sleeves)

135 x 3
225 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3

notes: for the speed component, I did CAT squats for the first few sets as I warmed up (slow down, explosive up), and then about halfway through I could just work through them quite quickly. kept the rests down to about 60 seconds.

SSB Squats (shoes, sleeves, long rest)

210 x 5
210 x 5

notes: took a few pauses at the bottom on these

Box Deadlifts (medium rests, constant tension)

190 x 8
190 x 8
190 x 8

notes: back was sore still, so I kept it light and didn’t let the bar touch the ground, just kept the tension on the hamstring.

Yoke Walk (medium rests)

340 for 30 feet
340 for 30 ft
520 for 30 ft
520 for 30 ft
560 for 30 ft
560 for 30 ft

notes: I was a sweaty mess by now. It wasn’t just me, others remarked the humidity was up in the gym.

Prone Leg Curls (short rests)

130 x 15
130 x 15
130 x 15

Hyperextensions (short rests)

12, 12, 12, 12

notes: focused on the glute activation

Inverted Rows (short rests)

10, 10, 10

And then I had to walk for a bit to get home, and got caught in a rainstorm. Got dumped on for 10 min like a total asshole. LOL. Totally worn out now, I have earned my rest day tomorrow.

25 Aug 2016

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

Log Press from Rack (push press, short rests)

80 x 5 *small log*
110 x 3 *11 inch diameter log from now on*
120 x 3
140 x 2
155 x 1
165 x 1
*wraps and sleeves on*
175 x 7 Rep PR!!

notes: YAAAASSSSSS! Victorious. After my AMRAP set last week, I thought I had it in me to PR off reps. And so it was. I must have wrapped supertight, because after this one set my biceps were pumped as hell for the rest of the evening LOL hashtag occlusion training

For the next cycle I will need to ramp up my percentages (I reset the base for my percentages every 3-4 weeks)

Viking Press (medium rests, no wraps or sleeves)

100 x 8
150 x 8
170 x 8

notes: first time! Fun! It gets hard fast though LOL

Widegrip Pulldowns (short rests)

180 x 8
180 x 8
180 x 8

Superset: Plate Front Raise & Cable Overhead Extensions & DB Hammer Curls (medium rest)

45 x 10 / 90 x 7 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10

90 on the cable for OH xt just doesn’t feel right. Cant get a good contraction. 75 is sweet, great stretch and great squeeze

23 July 2016

OK! The goal today was to hit a PR and then dink around for 2 hours

morning strongman gym

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

bench press

115 x 5
130 x 5
155 x 3
180 x 2
190 x 1
*wraps, sleeves*
205 x 10 Rep PR!!

OK, that was out of the way, time to dink around

Farmers Walks

130/hand for 65′, do a 180 with the weights, return 65′
174/hand for 65′, drop & repick, return 65′
220/hand for 65′, drop & repick, return 65′

T-Bar Row

3 plates x 5

It was at this point that I was called away to help clean the gym. The loading dock was cluttered and the neighbors were complaining.

When I returned, there were new toys to play with!! Grip strength toys. A Hub attachment you can attach to the plate-loadable stand, and a box grip kinda attachment. The Hub looks like a basic ring you pinch with the pads of your fingers, and the box looks like a hollow external hard drive you try and claw with your whole hand.

Well, my grip isn’t the worst, but def not the best. I was able to Hub pinch grip about 35 pounds, and the box pinch about 40 pounds. Pumped my forearms a bit too! Fun stuff

Not a lot of volume today, but got some stuff done.

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.

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.

16 May 2016

tonight, a few heavy pieces. low volume, I just want to feel the weight in my hands.

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

Log Press (clean once)

110 x 5
150 x 2
*wrist wraps*
180 x 1

Front Carry

220 lb Wheel for 55 feet
220 lb Wheel, pick-up only
220 lb Wheel, pick-up only

post: some glute bridges

I will be slowly going insane all week now.