Happy New year!!! Fellow powerlifter, just wondering if you do strongman only or if you do full power meets as well (bench, squat, dead)? If you do what sanction (APF, AAPF, IPF, WPC, AWPC...)? Ever gone to Worlds or the Arnold? Nice training log...
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.
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
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
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..
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.
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
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.
Recumbant bike 30minutes
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.
one arm Pdowns
1/2 stackx12, x12,x12
Lying Rolling DB tri extensions
25x20, 30x20, 35x20
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.
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.
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.
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.
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.
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.
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