Thread: Strength training in the Heartland!

hey big Dawg,

I compete in full PL comps also, mainly raw/unequipped belt, wrap only. I usually lift in NASA being that they are the only sanction that puts on comps around here. Im jsut a lowly am lifter, but enjoy competing. Will be putting suits and bench shirt on for a comp in August I thinking if training keeps progressing.

ST

First workout of the year.

bench-volume work-feet in air
bar, 95, 135, 185, 225, 275, 315x8

Incline Db Press
45, 65, 85x8, 105x10

Flat DB flyes
45x12, 55x16

Cable French Press/DB Preachers
1/2 stackx12, 35x12, 2/3 stackx12/35x12, stackx12/35x12

Tri pressdowns/rope Curls
stackx12/ 1/2 stackx12, stackx12/ 2/3 stackx12x2 sets

ST

Nice!!! Its a great sport, I have been competing for 2 yrs. now, and I lift in APF and WPC. I won Nationals last year and got my spot for Worlds in Idaho but tore my shoulder. I am slowly getting back into it after my surgery(as you can tell by my training journal I started). I have been raw but just got all my equipment from Titan so I am making the jump to equiped this year.. Good luck and I will be following your journal..

Good luck to you also, Ill def keep checking out your training as well.

strongman Jan 2nd, wasnt planning on trainng, but said screw it, lol.

Axle Clean and press
160x1, 210x1, 250x1, 280x1,

Yoke
465, 555, 645x40 ft

Axle holds-double overhands 10 counts 120, 210, 300

Stones
310, 370 to 48", 405xmiss, 310x1

Fun workout!!

1/3/11

Bench
warmups bar, 135, 225, 275, 315, 355, work sets 385x1,x1,x1, x1, 370x2

Close Grip Axle bench
warmups 170, 260 work sets 335x3x3 sets

Flat DB Bench
120x14

Low Incline Flyes
35, 45x8, 55x15

Strict EZ bar curls
85, 105, 125, 145, 165x5

Cable French Press
2/3 stackx12, stackx12, stackx16

Pressdowns
stackx24

Conc Curls
35x8, 45x8, 45x8, 45x8

ST

1/4/11

Deadlift-Floor
225, 313, 401, 489x2, work sets 529x2, 2, 2-all went easy

Squats
warmups bar, 154, 242, 330, 418, work sets 518x2,x2, x5-really happy with last set, undershot my weight by a good bit, nice feeling.

Snatch Grip Block Pulls-bar height 17"
225, 275, 325, 375x3

Overall a good workout.

ST

1/7/11

Push Press-axle
85x5, 135x1, 175x1, 230x1, 250x1, 270x1, 290x1, was supposed to go 310 but shoulder was bugging me a bit, and had a rough day, 275x3 push press, 250x2 strict military press

Incline Close grip
175x5 warmup, worksets 230, 250, 270, 290x3, skipped last set at 310 to save shoulder a bit

Lat pulls
stackx5,5,5, stackx13

Low Incline Chest Supported DB rows
45, 65, 85, 105x5, 55x15

Seated 1 Arm DB Press
45x20 each arm

DB shrugs
120x20x3 sets.

Ended up getting caught up in work today, so missed a couple of meals, and wasnt hydrated as well as usaul, and then had a break issue with my car, so had to do a break job before I got to head to the gym, ok enough excuses, lol, will hit it better next time.

ST

1/7/11

Bench Feet in air
bar, 135, 185x8, 225, 275, 315x5, 225x21

Low DB Flyes
35, 45, 55x8, 65x13

DB Preachers
25, 30, 35, 45x8

One Arm Pressdowns
3 sets of 12

Lying DB tru extensions
35x20x2 sets

Hammer Curls
45, 55x8

All for tonight, helped a buddy move all afternoon, but still got some work in.

ST

1/10/11

Bench
warmups bar, 135, 225, 275, 315, 350 work sets 390x1,x1, x1, x1, 370x2

Fat Bar Close Grip bench
warmup 170, 260 work sets 340x3x3 sets

Low Incline bench
75x5, 95x16

DB Preacher
25, 30, 35, 45x8, 55x5, 35x15

Rope pressdowns
2x12 reps 3/4 stack

Rope French Presses
3x12 reps with 3/4 stack

Rope Cable Curls
2x15 reps 3/4 stack

ST

going to throw up some yearly goals

bench competition 418-currently 401
bench training-425-currently 410
Squat Raw 611-Currently not sure probably close to 600
Squat-suited-660 -again not sure
Deadlift-Raw 650-currently in competion 617-in training 633
Deadlift Suited 660-no idea on this as I havent wore a suit in along tme pulling
Push Press 340-hit 330 mid year last year

1/11/11
changed a few things up this week, squatted tonight, and will do DL movements tomorrow night to work in with time issues.

squats-16" box
warmups bar, 145, 235, 325, 415, 505, work sets 555x1, x1, x3-very happy with these tonight. short and sweet workout.

ST

1/12/11

Deadlift-floor
warmups 225, 313, 401, 489, worksets 556x2, x2, x2-all went well except my nose exploding every set, lol.

8 block snatch grip pulls
313x3, 380x3, 424x3

Reverse Hypers
100+ mini bandsx8x3 sets

ST

1/13/11

Push Press-axle
85x5, 175x1, 225x1, 250x1, 270x1, 290x1, 310x1

Incline Close Grip bench-axle
175x3, 235x3, 255x3, 275x3, 295x3, 315x1

Low Incline DB Rows
35, 55, 75x8

Lat pulls
stackx8x3 sets

1 arm BD Press
35, 45, 55, 65x8

DB Shrugs
120x20x2 sets

ST

1/17/11

Bench-work sets all paused
warmup bar, 135, 225, 275, 315, 340, 370, work sets 400x1, x1, x1, x1, 375x2 all felt ok, first couple sets at 400 speed was soso, but got better last 2.

Close Grip Axle
warmups 170, 260, work sets 345x3,x3, x3

Seated DB military-we are not training thursday due to resting for comp so wanted to add some shoulders into this workout.
35, 45, 55, 65, 75, 85, 105x5

Low Incline Flyes
35x20

Low Incline DB press
65x20

DB Preachers
35x15,x15

One Arm Pressdowns 1/2 stackx20 each arm

Lying DB tri extensions
35x20

Cable EZ curls
1/2 stackx20

1/18/11

Last workout before sunday.

Farmers Deadlift-weight per hand/total
70/140, 160/320, 210/420, 250/500, 300/600, 340/680, 380/760-very happy with this!!

Deep Cambered bar Sqaut-16" box
80x2, 168x2, 256x2, 344x2, 432x2, 520x2-PR-although Ive never attempted more, this bar really hits the core!

3" bar DL-mixed grip, this is in the USAWA grip challenge
154, 242, 330, 420, 450x1-had a little left, but not a ton tonight.

great last workout, resting till sunday, feel good to put up some good numbers for me at least

well the comp didnt quite go as planned, I tweaked my knee on my opening squat, and decided to play it safe and pull out, however they offered to let me stay in the meet as a Uneqquipped bench only lifter, so I still got to lift, I hit 374 on my opener, 391 on my second, and 407 on my 3rd. So overall it was a good bench day. Knee is feeling better, pretty sure it is just a sprain and after ice, rest, ibuprofen for 2 days and now heat and IBuprfen its feeling alot better.

ST

1/24/11

Recumbant bike 30minutes

Grip training
did picks with a 45lb hex DB on its end for several reps and holds

2" Vbar Deadlift
80, 105, 130, 155, 180, 205 with both hands, 215 with right, 155x10 second hold each hand.

DB Preachers
35x15, 45x12,x12

one arm Pdowns
1/2 stackx12, x12,x12

Lying Rolling DB tri extensions
25x20, 30x20, 35x20

ST

ell today the knee feels a bit better!! still a ways to go before I know if i need to go to the doc.

1/25/11
Stiff legged DL
225x3, 315x2, 405x3, 495x3, 535x3(PR) these didnt seem to bother the knee

recumbant bike
20 minutes

standing calf raises
BWx25x2 sets

2" axle holds-picked out of rack and held for 10 count
80, 170, 200, 250, 280, 300

Overall happy with tonight, jsut have to work around knee right now. Was rough watching the guys squat

Aloha brother !! how are you doing ? hope all is well. You guys been getting our weather storms ?

what's happening in here ?

yeah we had 4 blizzards in a months time, but now its almost 70 here, lol. Been slacking on the journal, been rehabbing my knee, its pretty much healed up, squatted for the first time in a month tuesday, and its doing ok, hit a 315 push press for a double tonight, will start this back up on monday, hitting lots of cardio lately, the weights down a bit, and strength is going up or holding stead in most areas. Will pick a comp soon and start ramping things up, going to start the 7-11 stack from prototype here in a few weeks.

ST

hit the button too early, how are you guys doing? staying outta trouble, lol.

2/26/11-First real strongman workout back

Axle Clean and Press
160x2, 210x1, 250x1, 270x1, 300x1-all felt pretty good

Farmers Holds-weight per hand
160xpick, 290x30 seconds, 290x39 seconds-pinkys been bothering me, but its getting better

Keg Carrys-first 2 sets were 30 feet down, set down, repick and 30 back
205x60, 255x60, keg medley 255x30 down, 300x30 back 16 seconds

Stones-to 48" loaded in a round robin style-there 3 of us one went then the other, one training parnter cramped up after his first so 2 left
310x16 loads, my training partner got 17, friggin kids. My previous best was 9 in 2007, wanted to stop at 10, but pride wouldnt let me.

overall a great workout

2/28/11
Bench-all paused
warmups bar, 135, 225, 275, 315,work sets 335x5, 335x5, 335x5

Close Grip Axle bench
warmups 170, 260, work sets 330x3, x3, x3

DB Incline
65x8, 85x16 one of my training partners was dicking around and I started laughing, so added a extra set in since I didnt get as many as intended, 105x12

Rolling Tricep extension-Dumbells
30, 40x8, 45x14

Pressdowns-rope 3/4 stackx22

Cable French Press-1/2 stackx16-done right after pressdowns

EZ Curls
35, 55, 75x15-trying to workout some bi tendonitus

DB Preacher
35x8, x8, 22 left, 20 right

ST

3/1/11

Deadlift-Floor
warmups 154, 264, 352, 440, work sets 529x2, x2, x2

Squats
154, 242, 330, 418, 484x2

8 block snatch grip DL
220, 290, 360, 430x3

Reverse Hypers
100+mini bandsx20x1 sets

ST

3/3/11

Push Press-went off my double to figure max and then will be working off percentages for awhile, so that the workload isn't as much, so that I can still press on strongman day,
85x5, 135x1 strict/1 push, 175x1/1, 225x1/1, 250x2, 270x2, 290x2-all went well.

Incline Close Grip
warmup 170x5, worksets 200, 220, 240, 260, 280x2

Lat pulldowns
stackx5, 5, 5, x10

Low Incline Bench Rows-DB
65x5, 85x5, 85x10

DB Shrugs-using the new Dino Strength Black ops straps-these will be out soon.
120x12, x12, x20

Front raise-plate-used loading pin to add extra weight
44x8, 56x8, 66x8

1 armed DB Press
55x20 each arm

Hyperextensions
BWx12, x12, x12

ST

3/4/11
Cardio-30 minutes on recumbant
Bench-feet in air, Dumbell Incline Superset.
135/45x5, 185/55x5, 225/65x5, 275/75x5, 315/85x5

Flat Flyes-DB Preachers Superset
35/30x8, 45/35x8, 55/45x8

DB Preachers
30x20

ST



3/5/11

Log clean and Press
100x3, 150x2, 190x1, 220x1, 240x1, 260x1, 280x1, 240x3

Farmers
warmups 160, 250 work set 300x80 feet

Tire flips-700 tire, we all started out doing a flip the nnext would go, did some 3', 5's, and the final was 10 flips, total 36 flips, butt kicked

Sled drags-tire sled,
220, 265, 310, 400x50 feet

ST

3/7/11

Bench
warmups bar, 135, 225, 315, work sets 340x4, x4, x4-feeling a bit beat up today

Close Grip Axle Bench
warmups 170, 260, work sets 335x2x5 sets, 310x5

Low Incline DB Bench Super setted with EZ Curls
65x5/55x10, 75x5, 75x10, 85x5, 95x10, 95x5/115x8, 105x5-DB Bench only

Rolling Tri extensions super setted with DB Preachers
35x8/30x8, 45x8/35x8, 55x8/45x8

Tri Pressdowns
stackx31 reps

ST







3/8/11

Trap bar Deadlift-pick height about 12"
198x2, 308x2, 396x2, 484x2, 573x2, 660x2(PR)

Squats
154, 242, 330, 418, 507x2, 330x5, very happy with this, knee is feeling great since switching to oly shoes.

SLDL
220x3, 330x3, 440x3, 540x2(PR single or double)

3/10/11

Push Press
warmup 85x5, 135x2-1 strict/1 push, 175x2-1strict/1 push, 225x1, work sets 255, 275, 295x2

Incline Close grip bench
warmups 170, worksets 210, 230, 250, 270, 290x2

DB Rows-new row handles
75, 125, 175x5

DB Shrugs-row handles
125, 165, 185x8

Lat pulldowns
stackx5x4 sets

Front raise-plate
44, 56, 66x8

1 arm DB Press
65x12

Hyperextensions
BWx20 reps

ST

3/14

Bench-all paused
bar, 135, 225, 275, 315, work sets 345x3, x3, x3

Close Grip Axle bench
170, 260, work sets 340x2, x2, x2, 220x18

Low Incline DB Bench
65, 85, 105, 120x5

DB Preachers
25, 35, 45, 50x8

EX bar Curls
80x26

Tri pressdowns
Rope 1/2 stack, 2/3, fullx12

Cable French press
1/2 stack, 2/3, 2/3 x12

ST






3/15
Deadlift-floor
warmups 154, 247, 357, 446, 491, work sets 556x2, 556x2, 556x2-these were not easy, but pretty solid

Squats
warmups 154, 242, wor sets 330, 418, 507, 529x2, 374x5-felt pretty good

Snatch Grip Block pulls-bar height 17"
225x5, 313x5-called it there, was shot.

Good workout!

ST

Ok gonna start this back, started trainng friday for a Strongman comp in Chicago on july 16th, also I have a push/Pull comp on july 2nd.

supps 6 weeks of cyanostane RXx2 caps per day, 4 caps of 1 andro RX-will up it to 6 a day after I assess tolerance, cycle support, 1 hot rox mid day on non training, 1 hot rox a hour before training on other days, 3 grams vit c, 2000 IU D3 am and PM, fish oil 12 caps a day. 30 grams BCAA on training days 1/3 before, 1/3 during, 1/3 after, taurine to make sure back pumps do not become a issue.

May 27th
Log Clean and Press
100x2, 190x2, 220x1, 250x1, 260x1-had competed over the weekend at a comp in Iowa so was just working technique here.

Power stairs
1 run of 300, 350, and 400 up 3 18" stairs in 22 seconds, 450 impliment up 1 stair, I had never tried this impliment before, it was built in 06 while I was in PT from my back surgery, never had a reason to try it, wasnt that bad.

Sled drag-tire sled
390x60 feet, 510x60 feet

Keg Loads-225 warmup to 48", 300 keg-did these last man standing style, 3 of us were loading, 1 would go then, the next and so on, one quit at 10 reps, the other 2 of us stopped at 20 reps.

5/30
Bench-all paused
warmups bar, 135, 225, work sets 315, 325, 335x2-feet in the air, 355x1,355x1 feet down

Fat bar Close Grip Press
warmups 170, 260 work sets 310, 320, 330x2, 260x5, 220x8, 170x13-all done in a row, jsut taking time to change weight

Low Incline DB Press
85x12,x12-1 min rest in between, 95x8,8 1 min rest in between

Cable French Press
1/2 stackx, stackx17

EZ curls
35x25, 55x25, 75x25

DB preachers
35x8, 45x8,x8

5/31/11
Deadlift
warmups 137, 225, 313, 401, 501, 540x1,540x1,540x1

Squats
wamrups bar,154, 242, 330, work sets 374x2, 418x2, 462x1, 330x50, didnt push these heavy, have to train events friday night.

8 block snatch Grip Pulls-bar height 17"
225x5,5,5 short rest in between.