Thread: Strength training in the Heartland!

subbed, what comps are you planning for in 2011?

I have a Uneqquipped(belt, wraps only) PL comp in January 23rd, and another PL comp in April-KS state comp, and then probably do something in the Fall, might put single ply equipment back on to try to get back to a 2000 total again, will see how the bodys holding up, haha. Will look to do 1 or 2 strongman comps this year two, anymore I try to find one that look fun and are somewhere I want to go for vacation, lol. Maybe something in FL and hopefully chicago area.

ST

also forgot to put in my supps that I take a serving of VPX anarchy 30-45 before training.

Thursday-been strcit pressing only lately to let strained PCL heal up, push pressed for first time since August.

Push Press-axle-warmups 85, 135, 175, work sets 205x2, 225x2, 245x2, 265x1, 285x1 all very easy, but have to work my way back into it, cant afford to restart recovery right now as Im making progress again, strict press 260x2

Incline Close Grip Press
warmup 80, 170, work sets 210, 230, 250, 270, 290x3

Lat pulldowns
stackx5x3 sets, stackx11

Low Incline chest supported Dumbell rows
65, 85, 105x5

Seated 1 arm cable rows, stackx15 each arm

Shrugs-Super set regular/behind back
325x8/8x4 sets

Ok workout, will hit events saturday morning.

ST

Saturday morning
Log Clean and Press-100x2, 190x1, 240x1, 260x1, 260x1-all felt easy

Farmers hold for time
300 per handx45 seconds

Log Incline Press for reps
190x5, 280x5, 300x5

Keg Load
205, 225, 255, 280, 300x18 seconds

good workout overall

ST

monday December 6th

bench
Warmup bar, 135, 225, 315, work sets 335x5x3 sets
Fat Bar Close grip Bench warmup 170, 260, work sets 315x3x3 sets, 260x13

Low Incline Flyes
25, 35, 45x20

EZ bar Strict Curls
85, 105, 125, 145x5

Preachers
85x12x2 sets, x15

Rope French Press
x15 half stack, x12 2/3 stack, x12 whole stack

Rope Pressdowns
stackx20

ST

Great lifts man, pressing looks really strong!

Thanks, will start ramping it up a bit pretty soon with a PL comp 6 weeks out on saturday.

tuesday Dec 7th

we did USAWA( all around lifting) postal comp at the gym tonight

Deadlift-12" base-feet cant be wider than 12"
warmups 220, 308, 396, attempts 484, 551, 601-all good-last was a bit tough as this is about 5-6" narrower than I normally pull

Clean and Press-heals together-have to clean the bar, then put heals together and strict press
warmup 132, attemps 200, 231 both good, missed 262-cleaned it easy, but press wasnt quite there, got off balance on press

Cheat curl-suck at most bicep movements
wamrup 132, attemps 152, 179, 200-all made

Squats-jsut part of training not part of the postal comp-16" box-belt and knee sleeves only
warmups bar, 154, 242, 330, 418, work sets 484x1, 484x1, 484x3

ST

thursday December 9th

Axle Press outta rack
strict 85, 135x5, 175x1 strict, 1 push Press, push press on the following 210, 230, 250, 270, 290, 290x1-all felt easy, 250x2 strict press-knee is getting better each week, will keep moving weight up slowly

Incline Close Grip bench-axle
170x3, 215, 235, 255, 275, 295x3

Lat pulldowns
stackx5,x5, x5, x10

Dynamic Rows(pendlay rows)
135, 185, 225, 275, 275, 275x3

1 armed Cable Rows
strackx15

DB Shrugs
125x12x3 sets

Hyperextensions
BWx20x3 sets

will hit event on saturday, and then train monday heavy, tuesday light, and rest up, decided to do NAS hope for the Holidays Strongman comp in St Louis since its mostly static and my brother and niece live there, gives me a chance to visit.

ST

Cool journal. Are you currently dieting down while preparing for these competitions?

Hi. HB here. I'll try to follow along and offer any advice I can and prob. learn a few things too.

marat,

yeah trying to lean up while still hitting some comps, Im at the point after competing for along time that i jsut do this for fun, the ultimate goal is to get in better overall shape while still lifting heavy. The goal is to take of 35-50lbs over the next 12-18 months, but do it slowly enough that my strength doesnt tank and body adjsut occordingly. Thanks HB.

ST

Nice journal. Very interesting workouts! Welcome to IM

saturday Dec 11th.

last strongman workout before next weekends' comp.

Log Clean and Press
100x2, 150x2, 190x1, 240x1, 270x1, 270x1-goal for comp if everything is feeling good is 280-300

18" Deadlift-jsut pulled a few to simulate the comp
155, 355, 445, 535-goal for comp is 700-horrible spot for me

Incline Log Press
100x2, 190x2, 280x2, 310x2, 280x5-comp weight is 280 for reps, goal is 8

Farmers Hold for time-weight per hand
320x21 seconds-had a bit more in me, wanted to get feel for a heavier weight than in comp-comp weight is 280 per hand, goal is 45+

Keg Load
205, 225, 255, 300, 325to 48" in 17 seconds, goal for comp is under 20.

ST

sunday dec 12th

25 minute on treadmill, 12 degree incline
Sledge work 12 OH, 12 on each side, rest 90 seconds and repeated 8x.
Heavy bag work 1 minute jabs, rest 60, 1 min left hook, rest, 1 min right hook, rest 1 min combos. rest 3 minutes, repeated this 3x.

20 minutes stretching, lower back excersizes to loosen up.

just wanted to get a sweat going, I usually do cardio 3x a week, consist of tmill, recumbant, and usually sledge work/core work and bag work 2x a week, helps keeps me loose in the upper body.

ST

Monday December 15th

bench
warmups bar, 135, 225, 315, work sets 335, 355, 365, 375x2, 385x1 with a longer pause-all felt fairly easy

Fat bar close Grip bench
wamup 170, 260, work sets 320x3x3 sets

Incline DB Press
warmup 75, 95x5, work set 125x7

Low Inlcine Flyes
35x26 reps

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

DB Preacher
35x20

Cable French Press warmupx12, stackx12, x12

Overall a good workout

Tuesday December 14th-last workout of the week, resting up till saturdays comp in St Louis.

8 block Deadlift-bar height 17"
137, 225, 313, 403, 493x3-jsut pulled some reps to work form a bit more, plan on opening up saturday around 600-650 depending on warmups.

Front Squats-first time in almost a year doing these
140x2, 230x2, 320x2, 370x2

Deep Cambered bar squat
159, 247, 336, 402x1

it was a deload week so did a couple of squat movements had not done in awhile. Ready to go for Sat, hope weather holds up.

ST

Good luck at your comp next weekend! Looking forward in seeing how you do!

ps. I think I know who you are. Nice to see you again. How have you been btw?

thanks!! Yeah Im who you think I bet, lol. Been good, staying busy and such like always! Hope you guys are doing well.

Scott

LOL, good guess!

Glad to hear you are doing well! and that training is going well!

We're doing good. Just getting ready for Christmas. Been so busy. But training is going well for us.

thursday December 16th
Stretching 20 minutes, Recumbant bike 20 minutes to help knees loosen up, Reverse Hypers 100lb+mini bandsx12 repsx4 sets, Hypers BWx20x2 sets.

Just went into get a sweat going and help loosen up the joints, ready to go for saturday.

ST

12/18/10

Hope for the Holidays Strongman Comp

Log for Max, Opened with 260 and hit it very easy, went to 280, and powercleaned the Log very easy, and when it got on my chest I blacked out, had to set it back down and try and get my air back, recelaned it and same thing happened again, not sure what the heck happened, but didnt start off to well, ended up in 10th out of 12 in this event.

Farmers Hold for time-280lbs per hand
pick felt great and everything was solid, held for 1 minute and 12 seconds, 1st place on this event-was pretty pumped about this.

18" Deadlift for Max
opened at 600 for a pretty easy lift, went to 650 for another solid lift, wetn 700 on 3rd and missed, when I went to pull top ab muscles cramped up a bit, so 650 was what I credited for, tied for 6th in this event, sad thing is that on a good day this is about what i pull off the floor, horrible spot to pull from for me, but will keep working it.

Log Incline Press for reps-280lbs
In training we had went off of a 45 degree, in the comp it was a very high incline, probably 60 degrees, I only got 4 reps, think it was like 8th.

Kegs-loaded to 54" 230lbs up to 330lbs, looking at the scoresheets, I knew if I won this event I would have a chance to move up alot, and loading events are usually my last event, so I knew I needed to go all out. grabbed the first keg and tossed it up, and as I went to move to the next keg it slipped off the platform, had to reload it and tried to catch up and gassed myself out on the last keg, got 4 in like 19 seconds, and the 5th one spun off the platform, first time Ive ever not loaded all 5. Going in I knew I needed to have a good run and that a slow steady run wouldnt move me up, so I left it out there, jsut didnt work out for me.

Overall ended up in 8th I think, not very good, but honestly only trained events 3x for this comp, the main reason I went was that it was a fund raiser for my little haven orphanage and to see my brother and niece in st louis. All in all it was a lot of fun, a couple of ok events and a couple bad events for me, but in the end its about enjoying yourself.

You are correct Scott! It is all about having fun and enjoying yourself. Once you stop having fun, then it's time to move on and find another hobby or sport.

Hope you had a great visit with your brother and fam.

12/20

Bench
warmups bar, 135, 224, 315, 335 work sets 365x2x4 sets

Axle Close grip bench
warmups 140, 230, work sets 325x3x3 sets

Low Inlcine DB press
85x18

Low Incline Flyes
45x16

Hammer Curls/DB Preacher Supersets
45x5/25x8, 55x5/35x8, 65x5/45x8

Tri Pressdown/Cable french press-rope
3/4 stackx12/12x3 sets

ST

12/21/10
Deadlift
warmups 154, 264, 374, 462, work sets 507x2x3 sets

Squats-16" box with blue bands-adds 150lbs at lockout-weight listed is plate/bar only
warmups 154, 154+bands, 242+, 330+, 418+, work sets 451x2x2 sets, 451x6

RDL
225, 275, 325x3

didnt push it on DL movements tonight to much as still beat up from saturday, very happy with Squats.

st

12/23/10

Push Press-axle
85x5, 135x2, 175x2, 225x1(all strict pressed) 250, 270, 285, 300x1-all felt good

Incline Close grip Bench
warmup 180x3, work sets 220, 240, 260, 280, 300x3

Lat Pulldowns
stackx8x4 sets

Chest Supported Low Incline DB Rows
35, 55, 75, 85x8

Shrugs-DLed off the floor and shrugged
315x8x3 sets

Hyperextensions
BWx12x3 sets

ST

Aloha Scott. Hope you had a great Christmas!

Hey T,

It was good, hope yours was great as well!

12/27
Bench
warmups, bar, 135, 225, 315, 345, work sets 375x2, x2, x1, x1-wasnt feeling very explosive off the chest tonight

Close Grip Axle Bench
warmup 170, 260, work sets 330x3x3 sets

Low Incline DB
warmups 55, 75x5 work sets 95x16

Low Inlcine Flyes
45x21

Strict EZ bar curls
95, 115, 135, 155x5

DB Preachers
45x10, x10, x10

Tri Pressdown-rope
stackx14, x12

2 hand DB tri extensions
120x8, x8, x17


12/28/10
8 block Deadlifts-bar height 17"
137, 225, 313, 401x3, 489, 573, 606, 606x2

band Squats-16" box, blue bands add 150lbs at lockout, weight listed is plates only
warmups bar, 154, 154+bands, 242+, 330+, 418+, work sets 484x1, x1, x3

Snatch Grip RDLs
264, 308, 330x3

Overall a good workout-next 2 weeks is withouth bands, and will pull off the floor the next 2 weeks.

ST

12/30
Push Press-axle
85x5, 135, 175, 225, 255, 275, 295x1, 305x3-very happy with this, knee is healing up pretty good, should be back at full strength in the next few months.

Incline Close Grip-axle
175x3, 225, 245, 265, 285, 305x3

Lat Pulldowns
stackx5, 5, 5, 11

Low Incline Chest supported DB rows
45, 65x5, 85x9

DB Shrugs
105x25x2 sets

1 Armed DB press
45, 55, 65x8

Hyperextensions
BWx12, x12, x20

ST