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Another Fun Sunday, 4-28-02

b fold the truth

b fold the truth

Elite Strongman
Platinum
Well, hard at it again. My training buddy said that he felt slightly overtrained (from the fun night he had on Friday and Saturday nights...lol) so we decided to change up a few things with lifting and on events.

Trap Bar Deads (first time doing these)
several warm ups
495 x 1
545 x 1
585 x 1 PR

Rounded Back Goodmornings
95 x 5
117 x 5
128 x 5
139 x 5 (never quite got the form down)

Hip Extensions with mini bands
15 reps x 3 sets

Rotator Warm Ups

Log Clean and Press
several warm ups
262 x 1 x 4 sets

Super Yoke
several warm ups
525 x 50ft
615 x 50ft
705 x 25ft

Farmer's Walk (rolling handle)
100's x 100ft x 4 turns
150's x 100ft x 4 turns (figure 8 style)

Softball One-armed Deadlift (new exercise)
35 x 1
46 x 1
57 x 1
68 x 1 PR

Hussefeld Stone
155 x 75ft
245 x 50ft
335 x 50ft
380 x 50ft PR
245 x 50ft (putting the stone away)
285 x 50ft ("...")
335 x 50ft ("...")
380 x 75ft ("...") PR

We opted NOT to do the tire flip this week. The rounded back GM's and the hip work really had our core tired. My buddy's bic tendon was bothering him a bit...and it didn't take much convincing of each other to pass it up this week..lol.

Now for some pics and mpeg links...
 
Last edited:
6 plates on the Trap Bar deadlift...getting a little crazy..lol
 
Doing the rounded back GM's...still gotta work on getting lower. My buddy was getting his torso lower but his hips were out in front of his knees. I'm really trying to lean way back with these. I think that GM's have been the main reason my squat and dead have both gone up.

The Rounded back GM didn't feel all that hard while doing them (other than I thought that the bar was gonna fly off my back, come over my head, and hit the floor..lol) but they really surprised me when I was done. I was fatigued!!! :)
 
Working my hips. They don't seem hard at first...but after the third set...ouch.
 
705 on the yoke. I only went for 25ft trying to test my core. I am still not wearing a belt or knee wraps of any kind...when in training...it should be just that...training. I want my weakest link to be strengthened...always.
 
Softball deadlift. These really tested the grip strength and can really fry your forearms, top and bottom. It pays to have long fingers on this event.
 
Doing the 380 stone with my spotters. It was HEAVY!!! One side was top heavy and this sucker is WIDE too. It is 34" wide at the place where you have to "hug" it. Very tall too.
 
Finishing my first set with the 380 stone.

Was gonna do some calf work at the end of all this...but ouch. I came inside, drank 4 gallons of powerade, ate 3lbs of meatballs (ground sirloin), 2 gallons of OJ, and 1/2 gallon of milk...lol. Not far from bed...need to stretch for a bit, do some light abs, and eat again :).

Enjoy...

B True
 
how does rounded back gms help you out? I do it the normal way and since I just started, I am already noticing a difference in my deads. does the rounded back gm help you out in your events? can I gain anything by doing these?
 
the People's Champ said:
how does rounded back gms help you out? I do it the normal way and since I just started, I am already noticing a difference in my deads. does the rounded back gm help you out in your events? can I gain anything by doing these?
Click to expand...

Rounded back is just simply another version of GM's. They work a different part of the body and we did them today just for variaton. My buddy was having some bicep tendon problems so we wanted to have a gym day that was light on it...and we knew we couldn't use much weight on these...so what they hack...we did them.

I really felt them in my lower erectors. It was one heck of a stretch for sure. My partner felt his a lot in his hams though. I never did get the form right and his were much deeper than mine...so who knows.

I think that these could definatley help with your squats and deads if done on occasion. They strengthen the lower back, hams, and erectors. They are ALL stretched, which is something that your back is not used to doing when being trained. Just imagine doing a rounded back deadlift...lol...same thing. Not dangerous if light weights and proper form are used.

Off to bed man...I'm a little sore at the moment..lol

B True
 
Nice pics Fold

What should be the relative difference in weight lifted between standing and seated gms?
 
"Don't the arch back GM's really hurt your neck?
-Zulu"

Not expecially...I mean...if the band resistance box squats and the super yoke doesn't...surely the gms wont either. I don't think that I'll do them for a while...didn't really like them too much. I would stick with either bottom position or just regular GM's.

"Nice pics Fold
What should be the relative difference in weight lifted between standing and seated gms?"

I can actually use more weight on a standing GM than on a seated GM because it is more of a hamstring exercise. I really do not reccomend the seated or the rounded back GM's to be a core exercise. It all depends on your body's strengths and weaknesses.

There are tons of GM variations though...even one that is a deep GM to the bottom position then squatting the weight back up. Haven't done those either...yet.

Hope that everyone had the chance to download my mpegs...

B True
 
i love these threads.. your training has got to be the most exciting out of most of the peoples on here.. your the only person i know who likes to carry around 300 lb wood blocks and someone who could down 6 gallons of liquids after a workout( im not sure if i believe this.... thats 48 lbs of stuff lol.. thats almost as much as your softball farmers hold thing)
 
Deciever said:
i love these threads.. your training has got to be the most exciting out of most of the peoples on here.. your the only person i know who likes to carry around 300 lb wood blocks and someone who could down 6 gallons of liquids after a workout( im not sure if i believe this.... thats 48 lbs of stuff lol.. thats almost as much as your softball farmers hold thing)
Click to expand...

Naaa...I didn't drink 6 gallons...lol. I did eat about 2lbs of sirloin meatballs last night though. :)

I just enjoy my training a lot. It is different and always presents a challenge that is different than I have ever experienced in the gym. I always have my battle scars, but that is what the sport is partially about.

I sit here all week and think to myself..."I wanna do that 380 wood stone for 50ft this Sunday...maybe 75ft." It just gets to you...and all week long. I have a nice scrape on my face at the moment that the 380 hussefeld stone left on my face Sunday...it will pay for that next week.

B True
 
lol show that big ass stone who's boss!

i have my battle scars too... i fell off my bike the other day :( lol .
 
My buddy got really deep when doing his..not for sure if this is good or bad though...
 
that looks pretty good. I think the rounded back gm's are supposed to be deep, very deep.. knee's between legs deep(if thats possible).
 
Thanks man...see you soon.

B True
 
b fold:

That video of you walking with the harness is fucking amazing.
 
2 ton hoss said:
b fold:

That video of you walking with the harness is fucking amazing.
Click to expand...

You mean the super yoke walk? Thanks. It really is a crusher. Several of my fraternity's pledges came out a few weeks back and couldn't even budge just the yoke (345). You should see Night Fly run with it!!!

I'll try to take one of me doing 700+ this week. Can't wait till I get to use a good one. I remember almost being crushed by 685 on mine yet I could sprint with a 690 at my last contest. Mine must be a lot heavier than I was told that it was when I bought it...

B True
 
louden_swain said:
Compare this to todays training!;)
Click to expand...

Wow...amazing... I laugh at those weights now...and in only 1 years time.

B True
 
You've come a long way B, in a very short time. Impressive.

X
 
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