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Big_BK's Training Journal

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Big_BK

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Ok EF members, time to get down and dirty! :) A little info about my past, I will have 2 years TOTAL training this may. I started out in bodybuilding and last summer got into strongman, competed and loved it. Took 3rd officially but off the record came in 2nd (last even got canceled due to lightening but i beat the guy off the record). When i first started i was only 145lbs and never touched a weight aside from the odd gym session of doing all the machines for an hour which the Ymca instructors seem to think is the best way to get big. :rolleyes: I was put up with on and off injures after my contest till about november (went in with a pulled calf in the contest and made it more like a torn calf then tore my other calf on leg press a few weeks after that) and then got mono which lasted until around december. I had been doing bodybuilding still all that time and then decided one day that i loved doing the strongman and did pretty well so why not stick with it if its what i enjoy and am only doing BB because everyone else wants me to?

Short and sweet recap of the last few years, if you want any specifics then just ask. Here is my training log starting from the past week.

3-4-08

Deads -

225lbs x a few regular nice and slow and some SLDL to loosen up back
315lbs x5 just chalk
405lbs x3 belt on but loose
520lbs x1 belt a little more snug but still kinda loose. no hitched and held at top of lift for a goof 15+ seconds, 20lb PR!!!!!

Push Press -

135lbs x 2 just chalk but killed the wrists
135lbs x 5 wrist wraps and rehband elbow sleeves on.
185lbs x 2
205lbs x 1 but tried to double dip and ended up strict pressing it

90lb DB clean and press -

x3 right arm
x1 left arm

Seated DB press holding like db C and P -

75lbs x4
65lbs x9
shoulders kinda dead after this

Seated Preachers w/ ez bar -

75lbs wide grip 10 reps
95lbs x6 wide grip then 8 reps closer grip
---------------------------------------------------------------------------
3-5-08

Back is very sore from yesterday. Took a light day today, will go for a new PR in squats friday, thinking 520...

BB Shrugs (Cambered Bar) -

225lbs x8
315lbs x6 then 2x6 on HS Machine

Standing Calf Raises -

240lbs x15
310lbs x15
360lbs x15
400lbs x8 had my belt on to support my back since it was sore and my knees were feeling dodgey so stopped early on these.

Then i did some REAL light lat pulls to loosen up my upper back and get some blood flowing.
 
Hit my PR today!!!!

Squats -
(rehband knee sleeves and elbow sleeves)
225lbs oly squats 2x6
365lbs oly squats 3 reps belt+wrist wraps
405lbs 3 reps regular depth
520lbs 2 reps replaced rehband knee sleeves with wraps
first rep was great and 2nd one i almost dumped but got it!

CG Bench -

185lbs 6 reps chalk and wrist wraps on all
205lbs 7 reps
225lbs 5 reps
245lbs right to chest had a spot up but did most of the work, counted as not a rep

HS Seated Row -

2 plates a side 6 reps
3 plates a side 6 reps x2

Was pretty dead after that so packed it in.
 
Thanks Scotsman, this is just a rough thing right now until we get everything up and running.
 
Thanks Bro! Pretty good day today weight wise but my left shoulder was hurting the whole time for no apparent reason then i think i re-agrivated that bicep injury from a while ago so i didn't do stones today. Good news is it feels fine right now so hopefully nothing major! Got a video of powerstairs that i will put up later.

Famers 2" handle -

160lbs 120' turns at 60'
200lbs 120'
320lbs pick and hold, thumbless grip
340lbs pick!!!

Power Stairs -

145lbs 1 series (3 steps up and down)
190lbs "
235lbs "
270lbs "
340lbs "
375lbs "
400lbs "

Yoke -

300lbs 120' turn at 60'
410lbs 120' drop and reset at 60'
570lbs 120' with a few drops
660lbs pick and hold

Need to get my otomix shoes soon as these k-swiss crosstrainers throw me forward and mess me up on these very bad and on farmers as well.
 
Last nights workout:

Front Squats -

135lbs 8 reps
225lbs 6 reps
275lbs 3 reps (belt added)
295lbs 3 reps

Front Power Squat Machine -

660lbs 6 speed reps x2
980lbs 5 reps (belt added)

Deadlifts -

225lbs 3 reps SLDL style
315lbs 3 reps
405lbs 3 reps
455lbs 1 rep (was tired and had sore left arm so didn't push on these)
 
Kinda light today, my left arm has been giving me problems, going to doc monday to have it looked at and make sure its nothing serious. Gonna either do a light leg day friday or take off completely and give it the rest of the week to heal up.

Floor Presses -
wide grip
95lbs 5 reps
135lbs 5 reps
185lbs 2 reps
225lbs 2 reps
275lbs failed
245lbs 1 rep

Closer grip
95lbs 5 reps
135lbs 5 reps
185lbs 3 reps
225lbs failed

Standing Front BB Military press -

95lbs 5 reps
135lbs 3 reps
155lbs 3 reps
160lbs 3 reps
185lbs 1 rep

Tri Push downs -

40lbs 4 sets of 10 to get blood flowing.
 
Yes it was quite an experience. One of the best things was something Dave Ostlund told me, always compete with guys who are bigger and stronger then you, it will keep you pushing to 110% and make you train harder to catch up to them then when you blow by them find some stronger guys and repeat. Hopefully in a few years kevin will have someone to worry about nipping at his heels, haha.
 
Well i am totally shot today, my delts have never been this sore, forearms are sore and weak as hell, back is sore. Just about the only thing not bothering me is legs but they never do. So i'm gonna follow through with the smart plan i came up with which was taking the rest of the week off and see how i am on sunday with events. Bottom line i need to recover. Gonna switch my training split to something like justin warren's as i think it may work better for me, this full body stuff kills me.

upper body day 1
-----------------
push press
db clean and press
pull-ups
floor press / some sort of bench
(i think the floor presses will help me bring my bench up if i keep hitting them because my sticking point is at the bottom of the lift)

Lower body day 2
------------------
Squats
Deads
Power Shrugs

Upper Body day 3
-------------------
standing front military press
DB Rows
DB Side Bends
decline sit-ups (weighted)

Gonna eat like a pig like i usually do and get some good rest until sunday and hopefully be good to go again next week.
 
Been pretty busy so i'll update my log from sunday a little later. As for me being banned from marunde, anyone's guess is as good as mine. The only thing i can think of was my last post had the word ass in it and if they banned me for that then they need to get their heads out of their ASS.
 
Sundays workout. Was ok over all, it was an off day i kinda have a cold or something holding me back from 100% but nothing to keep me from working out. Everyone was having a shit day though so musta just been one of those days. HOWEVER i finally perfected my stone form, first few sets i was strong but still trying to man handle them up then the last set BAM just flung them up they all felt like i wasnt even doing any weight! Did some axel deads from the floor before anything with really no warm up so i think that took some out of me.

Axel Deadlifts -

295lbs 3 reps maybe?
385lbs 1 rep maybe 2
475lbs 1 rep
525lbs broke it from the floor about an inch but didnt have it in me. I had just got there and really didnt have a warm up, im surprised the 475 went up as easy as it did.

Farmers -

105lbs 120'
155lbs 60'
195lbs 60' i was FLYING with these since i wanted to see how fast i could move with close to my contest weight, towards the end I tripped up since the weights were flying and i couldn't keep up! haha
245lbs 60'
285lbs ~40' total, i got the 30' and turned then made it about 10' more and dropped. re picked but didnt have any gas left
335lbs failed the pick, probably from doing deads first

700lb Tire -

4-5 flips crap form
4-5 flips good form, felt like nothing!

Stones -

180 - 215 - 240 did a few sets failed with the 240 stone, form sucked
last set 180 - 215 - 240 why are these so easy? 250 - 275 but failed to place it

Last set form was spot on and it made the stones 100000x easier!!!!!!! i banged them up like they were nothing then kept having someone throw a heavier stone in front of me, i would have got the 275 if it was closer to the platform but i had to lap is and move closer to the platform with it instead of just lap and throw.

Either way weights were not to impressive but it was a good day form wise. Hopefully i can keep the good form i have learned and start putting good numbers up.
 
Was kinda still off today at the beginning, lacked intensity and was just not into it for a good 20-30 mins when i got there then i guess after doing some sets of stuff and got the blood pumping i snapped in the zone. Pretty much threw push press out today, just wasn't there but did pretty damn good on clean and press.

DB snatches -

60lbs 5 reps both arms
70lbs 5 reps both arms
90lbs 8 reps total got these on camera
did multiple sets, delts are fried!

Parallel Grip pullups -

BW x6 like 5 sets or so just threw them in

DB Bench -

75lbs 5 reps
90lbs 3 reps
also did some incline BB light, shoulder were fried from all the snatches

Then i did some shoulder prehab work.
 
Well 20 rep squats were not as bad as I thought, however, my back disagrees. Probably because i did deadlifts after.

Squats -

225lbs x a few to warm up
315lbs x a few for further warm up
315lbs 20 REPS

Deadlifts -

225lbs 4 reps regular, 3 reps Sumo
315lbs 3 reps
405lbs 1 rep

DB Side Bends -

60lbs 10 reps per side
80lbs 10 reps per side

Decline Crunches -

15 reps x2

Video Shortly....
 
Well today was my last event day. Next week im gonna workout monday and wednesday lightly. Very good day for a last strong workout.

Farmers -

175lbs 60 ft x2, ~150ft i think in about 23 seconds, was flying and had to weave between equipment.

Log Press -

110lbs
154lbs
198lbs

Stones -

280lbs to 54", 300lbs to 48", failed 340 to 42"
took a break then loaded the 340 to 42" box! BIG PR!!!
300lbs for reps on 42" box

Then i was pretty wiped but had some fun before i went, did a 1 hand BB (yes BB) snatch with about 95lbs a few times. Was pretty fun, haha.

Videos in a second.
 
Last edited:
Light day today. Got next to no sleep last night and woke up with a sore throat. :mad: :mad:

Standing Mil. Press -

95lbs 3 reps
115lbs 3 reps
135lbs 5 reps
155lbs 3 reps
175lbs 2 reps
185lbs 2 reps

DB Rows -

130lbs 3 reps
140lbs 5 reps
150lbs 5 reps

DB Shrugs -

140lbs 6 reps x2
 
You need to be loading those stones to a much higher platform man. You for sure have the strength to do it, you just need some more technique work.

When you are grabbing the stone, your hands are way too far fwd, which is why when you go to pick it up, it rolls out of your arms. Arms straight down, feet not far away.

When you have the stone in your lap, it should be just under or touching your chin, so that when you stand up it can explode out of your arms and onto a much taller platform. I'm surprised that you don't have some bicep/elbow/shoulder problems the way that you are loading stones.
 
Hmm, I'll take that into account bro. We usually load on a 52" platform. Only reason i did those smaller ones was in another comp coming up i have a 300lb load for reps to like a 46" or so and the 340 i just wanted to load.
 
Big_BK said:
Hmm, I'll take that into account bro. We usually load on a 52" platform. Only reason i did those smaller ones was in another comp coming up i have a 300lb load for reps to like a 46" or so and the 340 i just wanted to load.
Click to expand...

The lowest I normally load to is 56", most of the time it is at least that or taller. Loading to higher platforms is great technique work till the last couple of weeks before a show (in Europe you rarely ever know the events till you show up for the contest). Just be careful...because getting used to loading to a short platform will teach you bad technique.
 
Yeah i know what your talking about. Generally around here stones are at every contest (if not then keg load) and the highest platforms are usually 52". I loaded a 280 to a 56" and TBH did not notice much difference in the height.
 
Big_BK said:
Yeah i know what your talking about. Generally around here stones are at every contest (if not then keg load) and the highest platforms are usually 52". I loaded a 280 to a 56" and TBH did not notice much difference in the height.
Click to expand...

I love the stones and think that they should be at every contest! Most of the year it is too hot to train them perfectly (it was above 103 F last Sunday when I was training).

I turned Pro in the USA and standard stone platform height is 54" for most heavy weights and pro's.

Seriously...I see you putting up big stones and making fast times...SOON. You look pretty natural at them. Once your core lifts catch up with your athletic ability...WATCH OUT!!!
 
Yeah over here stones are pretty much the standard at every comp, thats the one event everyone loves and the fans always want to see! You got any videos or anything on youtube?
 
Big_BK said:
Yeah over here stones are pretty much the standard at every comp, thats the one event everyone loves and the fans always want to see! You got any videos or anything on youtube?
Click to expand...

I have a website www.clintdarden.com but you can't get to any vids from there. I'll try to update and post some more here this next week. I've been sick for near 2 years and haven't done much amazing since (raw 750 dead, 340 log, 365 stone over 62" yoke). Small bicep tear 2 weeks ago so I'm nursing it a long at the moment.
 
Well unfortunately i took second. I'm not to pi$$ed though, many of the points i lost were on stupid mistakes personally because i think i lack the experience. It was my 2nd comp ever so i think with another year of strongman specific training under my belt i wont make the same stupid mistakes. Anyway im really wiped out right now, been up since 7:30AM and the comp lasted 5 hrs then the drive home was 3 so I'll do the write up tomorrow.

Events in order they were at the comp. I weighted in at 212, open teen class.

Max log press. 3 attempts total, 20lb jumps.

170lbs - http://www.youtube.com/watch?v=PePCqZnBriI
210lbs - http://www.youtube.com/watch?v=_BYpciuNqdc
230lbs clean but no press - http://www.youtube.com/watch?v=ewlDYeAo4ww

Car deadlift for reps 1 min time frame, ~400lb in hand

http://www.youtube.com/watch?v=UupBBZCIPlY

Yoke (300lbs) / Tire Flip (600lbs) Medley

http://www.youtube.com/watch?v=bQ9fCkSY1MQ

Farmers walk 100' turn at 50', 150lbs per hand

http://www.youtube.com/watch?v=pG7-omT5tfI

Atlas Stones to ~48" 160lb keg, 215, 230, 250

http://www.youtube.com/watch?v=nOnYNF40QmY
 
Taking it easy this week as i still have my cold. Its barely hanging on but enough to screw up diet and training so I'm holding back this week (also because i just had my comp).

DB Snatch -

55lbs 3 reps per arm
80lbs 3 reps per arm
90lbs 3 reps right arm, left was dead

Push Press -

95lbs 3 reps
145lbs 3 reps
165lbs 3 reps

Parallel Grip Pull ups -

5-6 reps ~5-6 set done randomly throughout workout

CG Bench -

135lbs 8 reps
155lbs 8 reps
175lbs 8 reps
195lbs 6 reps

Tricep Pushdowns -

70lbs 8 reps x2
80lbs 8 reps x3
 
Looked like you did really well at the show, just some small mistakes.

Write down everything you did wrong (not just mental notes) and work on them...nothing but up from here!

Great job!
 
Thank Bfold and DB. I think most of the mistakes were caused by nerves which is understandable as it was my 2nd show and the guys i train with said i gotta just take time and learn how to control it. Also the weights were so light i was going balls out running with it so little mistakes fucked me up big time.

Had a light day today because i physically could not do anymore weight. I should have took this week off since im so sore and to rest but silly me didn't! Anyway here is what i did today, I'm probably going to take the rest of the week off. I need to do what ever is in the best interest for my show on the 26th in VA.

Squats -

225lbs 3 reps x2-3
315lbs 3 reps
365lbs 3 reps rehband belt
405lbs 3 reps rehband belt

455lbs 1 rep Rehband and regular belt

Deadlifts -

Bar+80kg 3 reps
Bar+120kg 3 reps
Bar+150kg 3 reps
Bar+180kg 1 rep rehband belt

Was trying new technique where you roll the bar out in front of you before the lift then back in. Was also barefoot. Legs were totally shot on these and back was not all there either.

DB Shrugs -

75lbs 10 reps
90lbs 10 reps x2
100lbs 10 reps x2
110lbs 6 reps

no straps just chalk.
 
Another light day. Was really focusing on form, going slowish with everything trying to have best form as possible. Legs have been really sore lately, especially the knees which sucks.

Farmers -

110lbs 120'
160lbs 120'
200lbs 120'
250lbs 60' rehband belt
290lbs 21sec. hold rehband belt and regular belt

Yoke -

210lbs 60'
300lbs 60'
390lbs 60' rehband belt
480lbs 60' rehband and regular belt and knee wraps
570lbs ~20ft, dumped it about 2-3 times. had rehband and regular belt, knee wraps and rehband knee sleeves over the wraps which made them a little bit tighter.

900lb Tire Flip -

4 flips
3 flips
(couldn't get shoulder low enough and back was spent from yoke)

Front Sandbag carry -

150lbs 120'
200lbs 120'
225lbs 60'

Just gonna take it light this week, will probably skip my leg day or do some light machine work just to keep them loose since i think i beat them up pretty bad if they are still getting this sore. Next week i plan on pushing pretty hard unless i still feel kinda run down then the week after that is pre contest week so that will be another light one.
 
Just offering some thoughts:

It looks pretty high volume for a slow back down week.

Why even take the first 3 sets of farmers that you did? I can see that you need a warm-up and some technique work...but then why the 120' runs?

Yoke looks better but you could still lose a set or two.

I can't see what your intensity was like...but the week after a show, no rest in training, and coming back to this sort of volume is rough on the body.
 
I just do what all the other guys are doing in training. I thought i was taking it pretty easy that day too. We usually just bump the weight up a little each set but if you think thats overkill i can start skipping out on the lighter sets and wait till get get up in the weight. I'm gonna go pretty light this week in the gym though.
 
Big_BK said:
I just do what all the other guys are doing in training. I thought i was taking it pretty easy that day too. We usually just bump the weight up a little each set but if you think thats overkill i can start skipping out on the lighter sets and wait till get get up in the weight. I'm gonna go pretty light this week in the gym though.
Click to expand...

I began training that way and at the end I had a lot of sore joints after every Sunday training. I lacked technique so repetition helped me a lot but I look back and wonder.

I'm still nursing a torn bicep, but this is from Sunday
Sunday Training, 38MB Clip

Normally I would have gone a lot heavier on the squat, deadlift, stones, and log, but I'm trying to avoid surgery at this point and be ready for June.

If it works for you...keep doing it. Just think about making more 30' warm-ups instead of full 120' runs. It is just more and more that you have to recover from.

Will hop back on here in the morning big man.
 
Haha, that was a good video man. I'd die to train with you, looks like some good motivation right there! I was feeling great today, probably because i said fuck staying at 215 and started eating like a pig again.

DB Seated Shoulder Press -

45lbs 10 reps warm up
60lbs 8 reps
75lbs 6 reps x2

Pull-ups -

parallel grip 6 reps x5-6? maybe more

BB Flat Bench -

135lbs 10 reps
185lbs 6 reps
225lbs 4 reps

Tricep Pushdowns -

50lbs 10 reps
70lbs 10 reps x4

Nice light day, tomorrow i think i will do just some machines for legs as my legs are still pretty beat for some reason. I think it's the joint pain radiating through my legs!
 
Big_BK said:
Haha, that was a good video man. I'd die to train with you, looks like some good motivation right there! I was feeling great today, probably because i said fuck staying at 215 and started eating like a pig again.
Click to expand...

Why 215? Is there a new class out there?

My partners in that video are Sergei (Russian) and Duncan (UK). From time to time we have up to 8 people training at a time and when the temps near 130 F it is normally just me training. No electricity or water...or English...lol

I can see the Sea though.
 
Damn, now that is hardcore training! It is a team comp and our combined weight needs to be under 450lbs.
 
Light leg session today, legs don't feel that beat up so i think i should be good for a final all out push next week then a break before contest time.

Leg Press -

270lbs warmup
450lbs 8 reps
630lbs 8 reps
810lbs 8 reps
990lbs 5 reps
Really only had to try on the last set. Rehband knee sleeves only.

Machine Squats -

180lbs 5 reps
270lbs 5 reps
360lbs 5 reps
Was not really in the frame of mind to go heavy on these. Joints and tendons were hurting and i wasn't pushing at all so stopped early.

Standing Calf Raises -

200lbs 20 reps x2
250lbs 10 reps x2

Then i played around with all the new machines they got at the gym which all pivot when you use them. Kind of cool but little use for a serious trainer other then taking a light week and messing around.
 
Last day of light week!

Standing BB Mil. Press -

95lbs 8 reps, 5 reps
115lbs 5 reps
120lbs 5 reps
135lbs 4 reps
155lbs 2 reps

Only used wrist wraps on these, once it got heavy really didn't push at all as i was going easy hence the low reps on the last set.

DB Rows -

100lbs 5 reps
130lbs 5 reps x4

Incline Situps -

35lb plate - 10 reps x4

DB Side Bends -

75lbs 10 reps x2 supersetted with shrugs 10 reps same weight

Had to go so cut it short on the side bends.
 
Good even day today i was pleased with it.

Frame carry -

220lbs 60'
320lbs 60'
420lbs 60'
560lbs 30'
630 failed to pick

Wheel Barrow runs -

~600lbs 100' turns at 50'
~750lbs same as above

this thing was a mother f----er!!! we did it outside and the ground was still soft not to mention the tired practically were flat on the turns so when you had to turn it was hell with the combination of everything!

Stones -

215 - 240 - 250 - 275 failed the 275
did that series 2 times i think
240 - 250 - 275
form was great on those, finally got the stone up high and it was a world of difference because it just sits on your chest and you don't have to fight it like i have been. i just gotta keep my head back.
 
Had to change my training around a little bit. I'm gonna be super busy tomorrow so i trained tonight since i got out of class early. Wasn't bad at all considering i had events yesterday!

DB Snatch/Clean and press -

65lbs 5 reps each arm snatch, 1 clean 6 press per arm also
75lbs 3 reps each arm same deal
85lbs same
95lbs same
105lbs 1 rep snatch both arms, 1 rep clean and press right arm, failed half way up on left but woulda had it if i was more intense.

Push Press -

95lbs x a few maybe 6 executed the double dip perfectly
115lbs x 5 i think same thing
135lbs same thing, these just flew up with the double dip
185lbs 1 rep double dip kinda sucked and had to muscle it up a little

Pullups / Hammer curls -

parallel grip 5 reps x2
45lbs db hammers 5 reps x 3 sets

BB CG Bench -

135lbs 5 reps
185lbs 4/5 reps 2-3 sets, shoulder were fried as was grip

DB Tricep extensions behind head -

75lbs 8 reps way to light
80lbs 8 reps
105lbs 3 reps started to burn out

Tricep Pushdowns -

120lbs i think? 8 reps x a few sets

arms were nice and pumped after that! Did some iso stuff because i didnt think i hit my delts and tris good enough but apparently i did.
 
Squats -

225lbs 6 reps
315lbs 5 reps
405lbs 3 reps rehband belt and wrist wraps
500lbs 1 rep regular belt and wrist wraps
Was kinda holding back on these, did them very fast with almost no rest as i wanted to do good on deads.


Rack pulls from below knee cap -

225lbs 5 reps
315lbs 5 reps rehband belt, back was tight from squats
405lbs 1 rep regular belt i think, may have been the rehband though
495lbs 1 rep regular belt and straps
545lbs 1 rep regular belt and straps
555lbs 1 rep regular belt, straps and ammonia capsule
That 555 was a heavy S.O.B i had to fight it at first and was really going no where but being the stubborn mule i am i fought it up and held it at lockout for ~10 seconds but 10 seconds with 555lbs in your hands is probably closer to 5 seconds in real world time. ;)

DB Rows -

100lbs 10 reps
150lbs 8 reps, 5 reps x2
straps on these and rehband belt because was was TIIIIIIIIIIIIGHT!

Pretty good work out considering i was by myself so didnt have a spotter for motivation, gym was dead and didn't have much to eat today.
 
OK finally finishing up this crazy ass week!!! I'm going to replicate the contest the best i can on Sunday then all next week is eat eat eat sleep sleep sleep. I think i should be very strong with the week of rest, i haven't taken a serious break for a long time.

50lb db standing shoulder press 6 reps to warm up after stretching

Standing BB Front Mil. Press -

95lbs 6 reps
115lbs 6 reps
135lbs 6 reps
155lbs 6 reps

Decline Situps -

35lb Plate - 10 reps x 3 sets
super set with:
75lbs Side bends 10 reps x 3 sets

Seated HS Shrugs -

180lbs 10 reps x 4 sets

These were easy as hell but i was already pretty tired by then and on a time frame again so had to do them quick.
 
Ok today was my last workout before i go to VA friday for my comp on sat. Don't wanna give away to much but i was happy with today lets say.

90lb DB snatch -

3 R arm
3 L arm
2 R arm
2 L arm
one right after another so after the 3 R i went right to the L arm, etc.

Rack Pulls from below knee cap -

245lbs
445lbs rehband belt only
535lbs straps and belt
585lbs straps and belt

700lb Tire -

5 flips
short break
2 flips back then put it away

300lb atlas stone for reps -

6 reps to 42"
3 reps to 48"
had to call it a day due to time constraints

Here's some pics, still around 212lbs give or take a few depending on the day.

10nujax.jpg

xl9yj5.jpg

oaq1xe.jpg

2wnobgo.jpg

2rdzpxe.jpg
 
Sorry for not updating sooner but ive been busy as hell, jet lagged and am going to be busy pretty much all week so you might not get a write up until the weekend. Anyway we took 5 out of 7 LW teams, took 1st on the tandem DL pulling 1200lbs (maybe 1250 i forget) and were up against alot of seasoned vetrans in strongman so I'm pretty happy with my placing. I'll get more info and vids and pics up asap.
 
Me and tom - http://i32.tinypic.com/r0cjdg.jpg
Me sitting on the back of a truck - http://i32.tinypic.com/20keihl.jpg
1st deadlift -http://i30.tinypic.com/ayk9xx.jpg
2nd deadlift - http://i26.tinypic.com/v6ku85.jpg
3rd deadlift - http://i26.tinypic.com/3499qg0.jpg
4th deadlift - http://i27.tinypic.com/2m343rd.jpg
5th deadlift - http://i29.tinypic.com/kbvnyd.jpg
6th deadlift - http://i27.tinypic.com/571fr.jpg
7th deadlift - http://i31.tinypic.com/acz7cz.jpg
8th deadlift - http://i25.tinypic.com/2e0p9fq.jpg
9th deadlift - http://i29.tinypic.com/1zdt17p.jpg
(i think, my dad said he took apic of each lift so not sure, once i get the dvd in the mail i will rip it and put the videos up, it will have all the accurate info. )

me, tom, mike johnson (VP of ASC) and brad dunn ( i believe thats his name) pro strongman. http://i32.tinypic.com/bhyvqo.jpg
all of the guys - http://i26.tinypic.com/ofbqeh.jpg
http://i29.tinypic.com/66x190.jpg
 
Had a good day back in the gym. I'm done with school now and back home at my old gym which has a good atmosphere. Hit a good squat PR today even though it wasn't exactly full depth it wasn't a 1/4 squat at all.

Squats -

225lbs warmup
315lbs 3 reps
405lbs 3 reps
495lbs 3 reps
565lbs 1 rep

Cleans -

30kg + bar 5 reps
40kg + bar 5 reps
50kg + bar 5-6 reps

Parallel Grip Pullups -

4-5 sets of 6

DB Rows -

130lbs 8 reps, 3 sets of 6 reps

Still not at full strength, i think i need a good week of eating to get back up to full speed.
 
another heavy day yesterday. Still wasnt recovered from squats so i took it a little easy so i didnt fry my back anymore then it was.

Deads -

225lbs 5 reps
315lbs 3 reps
495lbs 1 rep
550lbs broke about 1" off floor and failed

Deficit deads ~2" -

315lbs 6 reps
back was very sore so i called it quits for back

Dips -

bodyweight 6 reps, 10 reps x2
45lbs 10 reps
70lbs did a negative but couldnt get back up

Pushdowns -

90lbs 10 reps
stack (200lbs?) 6 reps
120lbs 10 reps

Called it quits for the day. I have a pinched nerve in my trap/shoulder blade so don't wanna make things worse with that.
 
Early morning workout today with someone i train strongman with on ocasion that lives near me. Pretty happy with today considering it was as soon as i woke up plus i finally had someone pushing me which i will need running up to nationals.

Warmed up doing some standing db shoulder press with 45's.

Log Press -
65lb log + 20kg + 10lbs worth of clips they were the big metal ones
log + 30kg
log + 40kg
log + 50kg
log + 60kg - 207lbs

CG Bench -

135lbs 10 reps
185lbs 6 reps then another 3 but stopped because my elbow was bothering me

Incline Crunches superset with side bends -

35lbs 10 reps very high incline
80lbs 10 reps side bends each side

60lb DB 8 reps
120lb DB side bends 8 reps each side

80lb DB 6 reps stopped because back was tight
120lbs DB side bends 5 reps each side

I have a pinched nerve or something under my left shoulder blade / trap area. Got some muscle relaxants from the doc so gonna see how they work, its been getting better and i gonna get a deep tissue on monday so hopefully it will sort it all out.
 
Well today did not go according to plan. I think those muscle relaxants are still in my system because i planned on doing farmers, tire and stones but ended up doing 2 runs of farmers and canned the workout because of my back. My injury (what ever it is at this point) near my trap was not bothering me at all. My lower back was real tight tho as well as my erectors, no idea why. I stretched this morning as well and before i worked out and this still happened. The weights felt a lot heavier then usual so i think it could either be the deep tissue massage or the muscle relaxants still in my system screwing up my strength and i felt tired (side effect from pills). So no more of those damn things, i'll stick with motrin and trying to work around it.

Farmers -

170lbs 160' turn at 80' then ~170' with a turn at 80'

So I have today and tomorrow to let all that shit clear my system, back to the plan on Tuesday.
 
day 1
------
squats
cleans
db row
pull ups
calf raises

day 2
-------
deads
weighted dips
shrugs
cg bench
ab work

Day 3
-----
bb bench light and high rep
push press
pec dec
front raises
side raises
rotator cuff work

event day
---------


This is what i plan on doing from now on, squats and deads on the same day were killing me.
 
Been a while since i had some training footage up. Sorry for the crap quality but i had to make do with what i had at the time.

Squats -

225lbs 5 reps, 10 reps

315lbs 10 reps

455lbs 1 rep, failed on 2nd (see video and comment on youtube link below)

http://youtube.com/watch?v=RG2NUJvmPOc

Power Squat Machine -

400lbs 5 reps

800lbs 6 reps

1000lbs 5 reps (video below)

http://youtube.com/watch?v=LyI__CKlA9I

Still feeling good at this point, lots of energy left.

Cleans -

Bar + 20kg 8 reps or so to warm up

Bar + 30kg 5 reps or so, easy today.

Bar + 50kg Alot of reps here, probably close to 10-12. Not all were cleans did some high pulls and stuff to work on my form because at first i was trying to reverse curl it up and not using proper technique. Got better after some coaching.

Bar + 70kg 2 reps stopped, was tired at this point!

Parallel Grip Pullups -

BW 6 reps 2 sets

DB Rows -

165lbs 5 reps per arm, 2 sets total

Skipped calves today as i felt they were worked good and i was damn tired!
 
MsBeverlyHills said:
nice vid. is your butt hitting the back wall??? LOL

weird place for a power squat machine :)
Click to expand...

Yep...Ms Beverly noticing butts in vids ;)

With the injury and the meds...anything that relaxes your muscles will have at least a slight effect on your strength for a day or a few. For my sickness my doctor put me on a sleep/relaxation medication (can't get it anywhere in the US) that totally knocks you out (can cause memory loss if you don't NEED it or are a smaller person) and even though I'll sleep better and it helps with my problems...it affects my strength quite a bit the next day.
 
I hear you man. Can't believe the things aren't scheduled like painkillers are because they feel pretty damn close!!! My back is doing good though. I think it was just a too much too fast thing and i strained my back muscles.
 
Pretty easy going day today. I was kind of dissapointed with the performance but i had to remind myself today was just a light day to ease back into things and I can't be going full speed yet. Gotta break this thick headed attitude!!!

Farmers -

Think i did 3 sets total, wanted to keep volume down so i don't need a week to recover.

Log Press -

Again a few sets here, just did a few maxes.

Sled Drag -

Got creative here, didnt really have a sled so i just chained a few 100lb plates together and dragged them down the gym.

Stones -

I was really nervous going into these, i was pretty wiped from the sled drag and with my back just healed up I didnt want to push to hard. I threw the 280 around a few times to the 54" (may have been the 60" platform, i totally forget right now). Kept getting it right on the lip and didnt have enough to give it the final push so packed it in for the day.
 
Well i was feeling reocvered a little early so decided to train yesterday. Did back and was stronger then the week before when i was burned out but i still need to avoid 1 rep stuff and stay with lowered weight and higher reps to let my CNS recover. Deads were good then i did tris which were pretty strong followed up by core work which i despise because my midsection gets so fried i cant get up out of bed the next day.
 
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