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Strongman + Powerlifting + Weightlifting = Squaggleboggin

Muscle Gelz Transdermals
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You won't regret it. It's so much more fun than regular weight training.

I just bought a 2" tow strap with J hooks at each end (it actually has a ratchet on one end to pull your car from somewhere the old-fashioned way). I hook one onto the car and hold the strap and pull. It's great for grip, back and leg strength and there are a lot of different variations you can do.
 
Awesome. A truly badass workout Squaggle. You should look and see if there are any strongman training facilities around your way. You would probably like the kinds of exercises they do.
 
Double D

Thanks, man. My deadlift isn't as high as it should be; I'm actually a little disappointed. Maybe I shouldn't be since my BW is lower now. But I digress.

CP

It truly was. That's a good idea. I know there are a few strongmen from my state and there was an article last summer on some competition near me (I went but no one was there so I don't know what happened actually), but I think the guy trained at home. Would you happen to know of a specific name I could look for? If not I'll just Google it, but I'm just curious if you had something in mind. Thanks for the suggestion.

Today's Workout:

Dynamic Warm Up (including lateral steps); BB Turkish Get Ups 1x3 (65); Chin Ups 1x0, 10, 20, 35; Farmers Walks 1xF (120); Static Stretches

I swear, adding 5 lbs to a turkish get up is like adding 20 to anything else. That exercise is ridiculous. Therefore, it goes without saying that it is perhaps my favorite exercise of all time. Chins were easy and I'm adding another five pounds next time. I went two laps without stopping and stood for a few seconds at the end with my farmers walks. 120 lb dumbbells are freaking heavy! I keep having to uncurl my fingers on my body because they're so stiff afterwards. But that just means I'm putting forth sufficient effort. A totally kick ass workout.

BW: 183; rating: 5/5
 
I like having my fingers stuck in that position, I have to slap them on my thigh to get them back straight.
 
Good looking workout. I've been having fun with that variation of the Turkish Getup you showed me the video of. I kind of like it better now because it feels less akward but still kicks my ass.

Also, I don't know any specific organizations or anything, sorry. I just thought I would toss the strongman idea out there for you because it seems like you kind of bag.
 
Where do you live?

If you check the North American Strongman Board nastronman.com (?I think? you can google it though). Gyms will register themselves as "strongman friendly" on there and say what equipment they have.
 
fufu

Yeah, it's a little ridiculous sometimes. But it feels good in a strange, twisted way.

CP

Thanks. I'm still just messing around with it too. It remains the only exercise that can kick my ass using such small weight. Thanks for the suggestion. I'm definitely looking into it because it's certainly up my alley.

P

I live right by the high school you went to. No, I'm not stalking you (or am I?), but you did tell me once where you went. Thanks for the site. I went there today and I'm still exploring it a little bit. I'm curious to see how much work I'd need to do to compare with other teen competitors in my weight class. I see they have teen divisions divided by weight, which is rare in strongman competitions from what I can tell. Typically they just have teens in general, but this looks a little more promising.
 
Today's Workout:

Dynamic Warm Up: lateral mobility + normal stuff;

Deadlifts: 3x135, 225, 315, 350;

Yates Rows: 2x95, 135, 185, 235;

Pull Ups: 1x0, 10, 25;

Planks: 60s (45);

Static Stretches: typical

So the deadlifts were good. My form was very, very good for each rep and it was a real struggle with the 350 triple. Yates rows were great too. I had to struggle with the 235 for a double. Both will see an additional five pounds next microcycle. Pull ups were completed, but barely; the weight will remain the same for those. As for the planks, I did just bodyweight for a full minute. It was difficult to stay up, but not in my abs; my arms were getting annoyingly pained by sitting there like that. So I decided to put a 45 lb plate on my butt and I did the plank for almost a full minute like that. Next time it'll be a full minute and then I'll continue to slowly add weight while reaching one minute for each weight before adding more.

Rating: 5/5; BW: 184
 
Good stuff, you actually did some repping!
 
fufu said:
Good stuff, you actually did some repping!
Click to expand...

I surprise even myself sometimes, fufu.
 
I like the planks with a plate. That is badass.
 
CP:

Thank you, sir. I thought so too.

I would post today's workout, but it was one of my worst to date (and on the day before my birthday too... darn). It involved squats (which were interrupted by the presence of another... not cool), RDLs and benching. All three were extremely crappy; my back has been sore all day because I slept in and it's always sore when I sleep for about twelve hours or so. So squats were terrible and RDLs even worse. I decided to just do some BB benching and that was pathetic. Just an overall crappy day.

So I no longer enjoy back squats. It may have been today that pushed me over the edge - I'm not really sure. But I don't like doing this exercise with maximal weights. Yet I love having strong legs. Solution: Overhead Bulgarian squats should do the trick. If we end up moving into a certain house (we made an offer today), I'll be able to do these with my own twist: I'll stand on the bench with one leg and a chair with the other for an extremely long ROM. This is because there is a bonus room on the second floor which is unfinished with a clearance going all the way to the roof. That means plenty of room for overhead movements, heh. Even more than I have now, actually. And the driveway is on even more of a slope, which will make car pulling even more enjoyable - if it can be described that way. I simply don't like having so much weight on my back. I figure that the squats will be challenging enough for me to continue to gain leg strength (which I'm finding increasingly difficult to do as my BW continues to descend; I'm around 180 now) even with such a decreased amount of weight. I also think that my back will be just fine due to deadlifts, RDLs, yates rows, pull ups, chin ups, farmers walks and turkish get ups. I've never considered the squat one of the exercises that hits my back hardest, but I'm sure it's been helping me significantly with back strength. But I'm really not worried about it. Hopefully this'll work. Let me know if you guys think it's viable or if I'm just being silly. I haven't been on much lately, but I've been damn busy. I actually just got back my ACT results too. Not too bad, really. Anyways, I'll be around, guys (and girls).
 
I go through phases were I love certain movements, then the next week I could hate them.
 
fufu said:
I go through phases were I love certain movements, then the next week I could hate them.
Click to expand...

Ditto. Though there are definitely movements I always hate and always like. Right now chinups are near the top of my list, though I was never a huge fan before.
 
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Hey, everyone. I was on a road trip to AZ from the 10th to the 17th and I'm getting ready to move in about a week, so things have been a little crazy and I've had almost no time to come to my favorite forum. It's been over two weeks since I last worked out and today's performance wasn't up to par. I haven't been getting the best food or sleep lately, and it's definitely showing in my training.

Today's Workout:

Dynamic Warm Up;

Deadlifts 2x135, 225, 315, 365 (F);

Yates Rows 2x95, 135, 185, 240;

Pull Ups 1x0, 10, 25;

Plank 60s (45);

Stretches

Rating: 4/5; BW: 182

So the deadlifts went terribly. I could hardly do 315 for a double and 365 was glued to the floor. My lower back is feeling extremely weak. Hopefully it's mostly due to a combination of lower BW, crappy diet on the road and little sleep as of late. I can't wait until I'm actually moved in and settled so I can just focus on what's important. I hate going without lifting for very long. It just doesn't work.

Thanks for the link, Sean. I really did try talking to WantItBad, though, but apparently he lost his phone and is always busy.

Thanks for stopping, PreMier and fufu.
 
So you are moving to Arizona? Still gonna have a home gym?
 
Life gets busy sometimes, but it's okay. You're still young and have many years of training ahead of you.
 
fufu

I didn't realize that it sounded quite like that until a second look. I'm moving, but not to AZ. I just took a trip out there with my cousin who did just move and didn't want to drive alone the whole way. Luckily there is a perfect place for my weights in the place I'm moving to, though. I hate taking time off, but I had no choice this past couple weeks. I only hope I can avoid doing that as much as possible in the future.

CP

This is very true. Sometimes I get discouraged but I have to remember that I'm only seventeen and have many years of strength training ahead of me.
 
I'm moving in about two days, but I'm trying to at least update my journal when I can. Hopefully I'll have much more time to post in a couple weeks.

Yesterday's Workout:

Typical warm up procedure

Overhead Bulgarian squats 3x3 (45), 3x2 (65) - per leg, of course

RDLs 3x3 (185), 3x2 (315)

Turkish get ups 3x1 (75) F

Pull ups 1x0, 10, 25

Typical cool down procedure

So the squats are really something else. I don't think they're usually done overhead, but I had to make it harder, heh. I could make it harder still, but then it wouldn't really fulfill its purpose as a leg exercise. I do realize that it does so much more, but it won't develop the legs to the extent I want if I make it harder, so I won't. I do have a couple questions about it, though, for anyone who has done them or does them with any regularity or for anyone who knows the form well. With my leg up on the bench, I find that I tend to use that leg to push up as well as the front leg. Should I use the back leg to help or is that considered 'improper' form? Is it just preference as to whether I want my hamstrings involved more? Also, I'm not sure as to whether I'm going down the same distance each rep or whether that's far enough. I'm sure I'll just get used to it, but my back leg is high enough that the knee never touches the ground so it's a little difficult to determine my depth.

RDLs went pretty smoothly. They were extremely challenging since I've lost so much strength as of late, but I'm confident that my new routine will do just fine. No worries there.

Turkish get ups were next to impossible after getting used to those squats. After holding the bar overhead for so long, I simply couldn't support 75 pounds for this exercise. I'll drop the weight to 60 or 65 and try it again next time; hopefully I'll be able to adapt enough not to be without the movement for very long.

Pull ups were fine. I was struggling but, again, I'm just weak at the moment. And I don't like it. But I'll get over it.
 
Here is, essentially, the logic behind my current routine:

I've made a chart of which exercises I've decided to use, which ones can be done together on the same day and how difficult each is (in terms of how much of my total musculature is used to perform the exercise, not the effort used).

I will be rotating similar exercises, such as power movements like the snatch, clean and C&J, variations of the squat, deadlift and bench press and different kinds of strongman-oriented exercises like dragging and walking. As much as I'd like to be able to do all of my favorite exercises all the time, I can't.

I have set up my lifting days in the following manner, according to how difficult the exercises are (5 = extremely demanding exercise; 4 = very demanding; 3 = accessory or simply not as difficult as a 4 or 5):

Day One: 5, 4, 5, 3

Day Two: 5, 4, 4, 3

Day Three: 5, 4, 3, 3, 3

I have yet to decide how long one cycle of each alternating exercise will last, but hopefully that will become more obvious as I go through the routine (I'm thinking something like six microcycles per exercise per rotation or something like that).

Here is an example of my first microcycle:

Day One: OH Bulgarian Squats; RDLs; Turkish Get Ups; Pull Ups

Day Two: Cleans; Bottom BB Benches; Farmers Walks; Chin Ups

Day Three: Sumo Deadlifts; Yates Rows; Plate Walks; One Hand Farmers Walks; Planks

The second rotation of the first microcycle (which should be somewhere around the seventh or ninth microcycle) might look something like this:

Day One: Front Squats; RDLs; Turkish Get Ups; Pull Ups

Day Two: Snatches; DB Benches; Farmers Walks; Chin Ups

Day Three: Conv Deadlifts; Yates Rows; Prisoners Walks; One Hand Farmers Walks; Planks

As you can see, certain exercises are a staple in the routine while others are rotated in and out.

I will define a macrocycle as one rotation of a set of exercises (6-8 microcycles). Periodization will take place after each macrocycle in the form of one week of circuit, hypertrophy and higher rep training. From there, I will hit the heavy weights again with the new rotation of exercises for the next macrocycle.

So, let me know what you think about this. Crappy, good, great, super crappy, etc. I'm extremely open to suggestions and I'll try not to cry if it's terrible, heh.
 
So I'm taking seven classes with about three hours of time at home total - that means three hours to eat, do homework, work out, study and anything else I need to do. I'm not used to being on such a tight schedule, but I'm going to make it work. After moving, I finally got most of my lifting stuff set up a couple days ago. Today was my first workout in over a month. Ew. Let's try not to do that again. I don't think I honestly lost any size, but I'd rather have kept all my strength and started looking puny. Luckily I didn't seem to lose a very significant amount; it seems as though I mostly need to remind my muscles what to do and rebuild some of my muscle memory and firing patterns. This is a good thing. Today's workout:

Dynamic Warm Up

Cleans: 3x3 (95), 1x2 (185)

120# Bag Work

Chin Ups: 1x5 (0)

Farmer's Walk: 2x1 (120)

Turkish Get Up: 1x3 (45)

Cool Down Stretches

Overall I can't say I'm too happy - or too disappointed - with my current standings. I did a couple cleans over BW and then realized that I would not enjoy attempting further sets without another person to help get the bar down from the rack.

The bag work was nice. I may go do a little more of it because I can't do certain other movements and it's not making me happy.

Chins I had to do on an I-beam in my basement because I can't find my chinning bar. I couldn't do them weighted because of this, so I just did a set of five.

Farmer's walk was pretty bad. I can tell I've lost a significant portion of my grip strength. At least I could still pick the 120s up and walk with them for about ten feet, but that's nothing compared to the 60 or so feet I used to do. But that'll get back up. I really need to find a better, open space for these because right now the lifting room is very crowded (and not actually floored either).

As for the turkish get ups, I was pleased I could do a few with the bar without much of a challenge. I'm not quite where I was, but I'm close.

This workout deviated from the planned one because I can't completely assemble my bench and therefore can't do any kind of benching.

Rating: 4/5; BW: 181

I would say to wish me luck, but once I'm back into the swing of things I won't need it (heh, I hope...).
 
Hey Squags, you and WantItBad still going to go to the meet on October 7th or not?

I'll be in the novice, unequipped powerlifting, 181 weight class division. I'll probably stay overnight from the 6th to the 7th at the hotel.
 
Seanp156 said:
Hey Squags, you and WantItBad still going to go to the meet on October 7th or not?

I'll be in the novice, unequipped powerlifting, 181 weight class division. I'll probably stay overnight from the 6th to the 7th at the hotel.
Click to expand...

Unfortunately it's not looking too good for me right now. I'm taking seven classes at the moment and as it is I barely have enough time to do all that work, eat, shower and lift. I'll see how it goes though. As for Bad, I don't think he even lifts anymore. He got a new phone (and presumably new phone number) and is never online so I've pretty much lost all contact with him. Like I said, though, I'll see how school goes. Maybe I'll catch a break. Good luck if I don't end up going.
 
Squaggleboggin said:
Unfortunately it's not looking too good for me right now. I'm taking seven classes at the moment and as it is I barely have enough time to do all that work, eat, shower and lift. I'll see how it goes though. As for Bad, I don't think he even lifts anymore. He got a new phone (and presumably new phone number) and is never online so I've pretty much lost all contact with him. Like I said, though, I'll see how school goes. Maybe I'll catch a break. Good luck if I don't end up going.
Click to expand...

I gotcha. There are plenty of other meets coming up from October-December that are in Ohio, I just picked up an issue of Powerlifting USA the other day and highlighted the next few in OH, so maybe you'll have a chance to get to one of those... After this meet I'm just going to worry about packing on some quality weight and getting stronger, the next meets I enter I'm not going to worry about which weight class I end up in like I am now.
 
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