Tag Archive: yoke walk


10 Dec 2016

The goal today was a short and sweet workout with perhaps a PR! Intensity high, volume low, see how the weights feel.

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

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

135 x 2
225 x 2
315 x 1
335 x 2
345 x 1
355 x 1
300 x 6

notes: weights felt good! I might give squats a run for the title next week, but for now I moved on.

Yoke Walk (medium rests, street shoes)

340 for 25 feet
340 for 25 feet
430 for 25 feet
520 for 25 feet
605 for 25 feet
705 for 25 feet PR!!

notes: yessss…. I haven’t made an attempt at a Yoke PR since June. We have a rattly/jiggly yoke, and it gets worse as you add weight. I find that if you curse and swear while you walk with it, then it stays stable LOL

I can expect to see 700 lb yokes at the avg comp next summer, so I am ahead of the game on yoke. This was heavy but moved well, so I can work now on going heavier in practice so that comps will feel extra light. I mean, the rest of my events are sheeeeeeiiittttt, but at least I got yoke in a good place

I was going to do some assistance at this point, but my ride to the strongman gym had thrown up from PR’ing Deadlifts, and wanted to go home, so…. no loss for calling it at that point. Super short session!

1 Dec 2016

I am not the only lifter feeling demotivated in my gym. I am gonna try upping my Vitamin D.

Late-night legs. I wanted to bury all my squats deep tonight and see how my knee felt. Still Team NoBelt.

warm-up: light quad extensions, ham curls, TKEs, calf raises, dorsiflexions

Low Bar Squat (long rests, Romaleos, knee sleeves, no belt)

135 x 3
225 x 3
315 x 4
315 x 3
315 x 4

SSB Squat (long rests, Romaleos, sleeves)

70 x 2
160 x 2
250 x 2
305 x 2
305 x 2

notes: generally successful on squats, went deep, paused at the bottom a bit, exploded back up. knee felt good.

SSB Good Mornings (long rests)

160 x 5
160 x 5

notes: gym was crowded, so I only took a long rest so that I would avoid smacking bars with someone in the neighboring rack

Yoke Walk (sock feet, no rest)

340 for 25 ft, 340 for 25 ft, 340 for 25 ft, 340 for 25 ft

notes: I forgot to bring indoor sneakers, so I had to do it my socks. I didn’t like it, I prefer farmers and yoke in sneakers, but my only sneakers were wet and muddy from the snow. I went back and forth, bring it the distance of our track, drop, turn around, pick, head back, repeat.

Prone Leg Curls (medium rests)

150 x 15
150 x 15
150 x 15

At this point I considered doing hyperextensions, but at that point a large sweaty man was draped over the hyperextension machine trying to make the lactic acid in his shoulders go away, and it was late so I said F it and came home!

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.

8 Oct 2016

Finally back in the gym! Giving Thanks this long weekend for some gym time.

Low Bar Squats (long rests, knee sleeves, Romaleos)

135 x 5
225 x 5
260 x 8
260 x 8
260 x 8

notes: long rests was not the original plan, but I had to help with some gym upkeep and packing away stuff into storage in between sets.

SSB Squats (sleeves, shoes, medium rest)

225 x 6
225 x 6

Box Deadlifts (medium rest, constant tension)

205 x 10
205 x 10
205 x 12

Yoke Walk (very short rests, speed runs)

340 for 25 ft
340 for 25 ft
340 for 25 ft
340 for 25 ft

notes: empty yoke; I was partnering up with another guy so we left the bar at his height. this kept my rests shorter but the pickup was awkward so I kept the yoke unloaded and kept the runs under 6 seconds

Prone Leg Curls (short rests)

140 x 15
140 x 15
140 x 12

notes: running out of gas now

alternate between Hyperextensions & Inverted Rows (short rests)

12xt, 8 rows, 12 xt, 10 rows, 12 xt, 10 rows, 12 xt

notes: I wouldn’t call it a superset, I sat for 30 seconds here and there, but otherwise I just went back and forth from station to station

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.

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.

May 9, 2015

Strongman Day

Feeling pretty beat up this morning, but I put on my big boy pants and went down to the gym.

I basically saw what other people were training and jumped in with them. It was humid and overcast outside, but we trained outside in the parking lot.

Yoke Walks Move quick, keep adding weight until my speed slows significantly. Rule of thumb, stay under 15 seconds

360 lbs for 70 ft
360 lbs for 70 ft
410 lbs for 70 ft
410 lbs for 70 ft
460 lbs for 70 ft
460 lbs for 70 ft
500 lbs for 70 ft
500 lbs for 70 ft

My speed had gone down, plus someone needed to take the yoke apart and do Farmer’s Walks, so I joined them on that.

Farmer’s Walks

130 lbs each hand for 150 ft
130 lbs each hand for 150 ft
160 each hand for 150 ft
160 each hand for 150 ft
200 each hand for 150 ft
200 each hand for 80 ft
130 each hand for 40 ft, 180 degree turn, then back 40 ft
130 each hand for 40 ft, 180 degree turn, then back 40 ft

After that I could have done Atlas Stones, but for:

a. I had nothing to protect my arms, and they would get shredded
b. I had done extra sets of the other 2 and was now getting a little gassed from the heat and humidity
c. I was now starving out my butt

So called it a day and came home.

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.