My training thread

Day 1/Week 3
ME
A)3 board bench press
10X3-45/95/115/135/135/185/225/265/285/300

B)tricep cable pulldown
4X12 (15RM)-140/140/140/130 I used a variety of attachments and the last plate on the cable said 14; I'm assuming this is 140 pounds of weight.

C)seated wide grip cable row
5X4 (6RM)-140/140/140/140/140

That was yesterday, I felt I got a good hit. Today was excellent, went up to OU and worked with Mike who is a Ph.D. candidate in exercise phys and also worked at the USA Regional weight lifting center; we worked on my oly lifts. Nothing heavy, just perfect form. Hit cleans working down to the floor, then snatches, and then cleans and jerks. I need to work on getting my eblows out and shruggin up a bit more on the clean, other than that, he said I looked good. Said my snatch was near perfect and I need to have more of a bend in my back leg for my jerk.
 
evolution said:
Today was excellent, went up to OU and worked with Mike who is a Ph.D. candidate in exercise phys and also worked at the USA Regional weight lifting center; we worked on my oly lifts. Nothing heavy, just perfect form. Hit cleans working down to the floor, then snatches, and then cleans and jerks. I need to work on getting my eblows out and shruggin up a bit more on the clean, other than that, he said I looked good. Said my snatch was near perfect and I need to have more of a bend in my back leg for my jerk.
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Awesome!I didn't realize how involved the olympic lifts were until I went to a strength coach for help on my form.It is definitely worth the time.Do you have plans on competing in olympic lifting or are you just making sure your form is tight?
 
ballast said:
Awesome!I didn't realize how involved the olympic lifts were until I went to a strength coach for help on my form.It is definitely worth the time.Do you have plans on competing in olympic lifting or are you just making sure your form is tight?
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I hadn't really thought to much about doing any olympic lifting competitions, mainly getting my form right for a couple reasons-
-Going to teach it to my wrestlers and football players when I start coaching.
-It's an invaluable tool towards my Strongman comp goals.

But hey, in a few years...I might have the urge to compete with the oly lifts...might be fun. Strange, I thought the snatch was my worst oly lift, in fact thought it was one of my worst lifts over all and turns out I have it down near damn perfectly.
 
Week 3/Day 2

A1)squats-
4X4-135/135/225/300
A2)hammer curls-
4X6-35 pd dbs/40 pd dbs/45/45

B1)weighted Russian twists-
4X10 w/10 pd plate
B2)hanging leg raises (knee to face)
4X10
 
Week 3/Day 3

Dynamic effort day

A)speed bench-
8X3-45/95/115/135/185/190/195/200

B)db floor press
5X3-75 pd dbs/80/80/80/80

C)supinated grip bent over bb row
4X12-105/105/115/115

I've found the bigger I can get my arch, more weight comes up easier. Hopefully by the comp time comes I can have a ridiculously huge arch :D
 
Week 3/Day 4

Strongman emphasis-

Keg throws-4X5
tire flips-4X8
farmers walk-4X 1 minute walks (115 pds each hand)

Was going to do keg loading but haven't built the platforms yet. I will have them built by the end of April. The keg is a large keg and it's between a quarter and half filled up. I'm also hoping to get a heavier tire next weekend, something along the lines of a 22X25 inch tractor tire. At the moment I'm using a 20X25.
 
Evolution-What style throws are you using with your keg?Overhead, forward,...?

I've got a 15.5 gallon keg and even when it is half filled, it is a bear to lift.Nice work!

Also, what height will your platforms be?
 
It's an overhead throw (I suppose). It's more like cleaning it up and throwing it up and behind in one motion. I'm going to build two platforms to start with and then a third during the summer. The first will be at 4'5" and the second at 5' even. The third will be at 5'5".

Week 4/ Day 1
A)Rep Day bench
12X2-135/135/185/185/225/225/225/240/250/260/270/285

B1)nuetral grip pullups
3X10
B2)db lateral raise
3X10 (15 RM)-20 pd dbs for all sets

C1)lying db rear lat raise (or reverse flyes...whatever)
3X10 (15 RM)-20 pd dbs for all sets
C2)standing overhead tricep extension (standing skullcrusher or French press)
3X10-80 pd straight bar/80/70

D)Full cleans
4X3-95/105/115/125 (no great numbers here, this is just to keep technique up while keeping priority of bench)
 
Week 4/Day 2-

A1)back squats
3X4-115/135/225 1X5-300
A2)hammer curls
4X6-45 pd dbs/45/50/50

B1)weighted Russian twists
3X10-all done with a 10 pd plate
B2)leg raises
3X10
 
Week 4/Day 3-
This was short and simple
A)board press-
10X3-45/95/115/135/185/225/275/295/300/315

B)tricep cable pulldown
4X12-160/160/110/130

C)wide grip seated row
5X4-160 for all sets
 
Week 5/Day 1

Well, missed putting in my strongman training in my journal that I did on Sunday but it was nearly identical to last weeks. Anyway---

DE
A) speed bench
8X3-95/115/135/135/185/200/205/210

B) db floor press
4X3-85 pd dbs/85/85/90

C) full cleans
5X3-95/115/125/135/145 1X2-175

D) 1 arm db snatches (ass to grass)
2X3 (each arm)-70 pd dbs/75
 
Week 5/Day 2

Okay, so I found out the comp has changed to body weight reps instead of max strength. This is really frustrating as I've been working hard to get my absolute strength up....ah well....

Rep Day-
A)bench
2X6@135, 1X21@185, 1X18@185, 1X12@185, 1X12@175

B1)neutral grip pullups
3X10
B2)db lateral raise
3X10 (15 RM)-25 pd dbs/25/20

C)standing overhead bb tricep extension
3X10 (15 RM)-90/90/90

D)full cleans
3X3@135, 1X2@185

I can tell you that my relative strength sucks compared to my absolute strength. I've gotten my weight down to 175 and I have lost no strength. I have roughly 3 weeks left to try and get down to a new goal weight of 165. Since we can weigh in up to two days pre-comp, I might even sit in the sauna for a bit before weighing in...that might even drop me to 160. 160??? I haven't been that light in....geez, but I can tell you that I will be just rightly ripped for summer :D
 
Week 6/Day 1

A)3 board press: work up to 1RM over 10 sets
5X3-135/135/185/225/275 5X1-300/315/320/325/330

B)tricep cable extensions
3X8 (15RM)-180/180/150 (variety of rope, straight bar, and angled bar)

C)seated wide grip cable row
3X4 (6RM)-170/170/150

This is the last week of this type of training. Next week will be multi-rep only using cluster sets because the competition has changed from max strength to bodyweight reps. I tested myself at 185 pds and got 21 reps; I've been using a modified Velocity Diet to get my weight down. I'm down to 174 fully clothed and have no loss of strength, in fact, I'm increasing numbers on my lifts with a low calorie, low(er) carb (under 100 grams of carbs daily) diet.

On a different note, I'm nearly finished crafting my strongman training program. :)
 
Week 6/Day 2

Down another pound to 173...one less pound on me is one less pound I have to push come showtime. To bad it's only a bench comp and not a bench/dead or bench/squat...that'd be so much more fun.

A1)squat
4X4-135/225/225/300
A2)hammer curls
4X6-30 pd dbs/40/50/45

B1)weighted Russian twists
3X10-10 pd plate/same/12 pd db
B2)hanging leg raise (knees to face)
3X10

It feels weird just stressing my upper body and not my lower body...like I should be pushing my squat at the same time and I haven't deadlifted since working towards this comp...::sigh::

I want 160 for this competition and I think I'll be set. That would mean a drop of another 13 pounds in 17 days. I do so love a challenge, even if it means sittin in the hot tub before weighing in. ;)
 
Week 6/Day 3
DE day

A)speed bench
8X3-95/115/135/135/185/200/205/210

B)db floor press
4X3 (5RM)-85 pd dbs/same/90 pd dbs/same

C)cleans / high pulls
2X3@135 / 2X1@185

My wrists were feelin a bit, welll...they just weren't feelin that great, so I did some high pulls on the heavier weight instead of cleans.

I'm down to 170...I think I might just hit 160 with no problem. :)
 
evolution said:
I'm down to 170...I think I might just hit 160 with no problem. :)
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are your strength numbers going down @ all with your weight?? staying constant? slowing? or still goin up?? j/c
 
Some of the movements have stayed the same for the last couple weeks like the speed bench, but the speed bench is not meant to go heavy anyway. Most of the weight I can push out on my exercises have actually increased. So, I would have to say that my strength has continually increased while my weight has decreased.
 
Week7/ Day 1

Rep day

Bench-cluster sets
135/135/135-12 reps each w/15 sec rest between lifts
155/155/155-12 for first two, 10 for last one
175/175/175
On the 175, I hit 23 reps on the first part and then 12 and then 10. You basically do one weight 12 times, rack the bar, wait 15 seconds, then hit another 12 reps. Three of those is 1 set before moving on to the next weight.

seated wide grip cable row
3X15 (20 RM)-120 for all sets

And that was it
 
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