That looks like a super fun event lineup, where is the comp?
I think I might be doing the same comp! Lol itās the only one I can drive within 6 hours. I am debating on LW or HW novice. Iāve only cut weight once before and Iād have to cut around 15# to make LW at 220. Iāve only tried zerchering a yoke once and it sucked. Thereās not much training or experience where Iām at so itās always nice to see how others are tackling strongman stuff.
If itās the same comp Iām looking at itās in Plymouth michigan I believe .
Yep just a little east of plymouth in some town Iāve never heard of. Iām from the grand rapids area so much shorter drive for me.
Biggest reason Iām doing it is they have a 181 class, most comps I see the lightest they go is 198 with weights I could never hope to do. Maybe Iām just bad at looking up comps though.
The only problem I have with the yoke I have access to is it kinda wiggles. I remember using 450lbs on it was harder than the 600lbs I had to do during my August comp.
Iām mostly looking forward to the viking press, I think I can crush that event
1 Like
Iām just across the river from Detroit. Small town south of Windsor so this comp isnāt a bad drive. Literally everything else is 5 hours away. Iām stuck in a no mans land between MW and HW weights, novice and masters lol depending which comp I look at some seem good some I havenāt a chance . I zercher walked a rogue yoke with 270 and though I was Goina die lol so the Conanās wheel seems like crap for me. 
2 Likes
From what Iāve heard the Yoke Zercher is actually quite a bit more challenging than the Conans wheel.
I knew this one strongman whoād train at my gym for a while come in and train the yoke zercher at about 300-400lbs I think, and he said that the conans felt much lighter than that yoke.
1 Like
I would love to see a conans wheel event. Theyāre not common in competitions around where i am. Zercher carries are though.
1 Like
I now see the pain of the zercher yoke walk, did it at 275lbs and it was rough but only had 1 drop on 4 sets so that was good.
Highlight of the week was log clean and press PR, 215 on a 12 incher. Planned on more today but after 4 sets of farmers and zercher yoke I was pretty warn out. After this trial week Iām pretty happy with my plan moving forward, decent DOMS from rotating back in a few exercises, gotta love it.
Oh and was thinking high handle trap deads would be good for the frame dl event but the knurling is stupid aggressive and left my hands like this after each set.
Saturday (lower)
High handle trap bar deadlift 5x135 2x5x225 3x275 3x315 5x365 3x5x385
Banded side step 5x15 steps
Ball roll in 5x15
low bar squat 5x135 5x185 5x225 2x15x245 2x15x255
Step back lunges 2x10ea legx135 10ea legx145
Sunday (upper)
Log clean and press 3x10x85 2x3x175 1x195 0x215 1x215 2x1x195
Band ER 10x20
Zercher yoke walk (50 ft) 4x275
Farmers walk (50 ft) 4x165
Pull ups 3x12
2 Likes
Any idea how to calculate and load a Viking press? Comp weight says 200 in hand. Whatās the consensus on how to load the press for that? Incidentally Iāve signed up for an impromptu show in feb in Florida because Iām on vaca there so prepping for that now then the March show right after.
1 Like
The last comp I did had a car deadlift event and they used some chains attached to a scale to lift the deadlift frame to get the weights for the cars, kinda like a bigger tension scale thing I used in highschool science classes. Maybe theyāll do something similar?
Also wondering how much of an added benefit facing the press will be because you can lean into it a little. Iām trying to get an idea of how many reps I should aim for but I guess when it comes down to it Iāll just be doing as many as I can
Few small changes and bumps in reps and sets, nothing exciting just business as usual. Looking to make some weight increases with similar volume next week.
Maybe be more aggressive with adding volume too actually because Iām deloading after 4 weeks instead of 6 so I can get in another solid 4 weeks before comp time
Tuesday (armsā¦mostly)
Push ups 4x25
Band curls 4x25
Log clean and press 8x95 5x3x165
DtS 5x20
Face pulls 5x20x95
Overhead tri extension 4x15x95 12x95
Ez bar curl 4x12x+50
Tricep press down 4x25x120
Wednesday (lower)
Deadlift 5x135 2x5x225 3x275 3x315 1x365 1x405 1x425 0x455
Banded side step 5x15 steps
Ball roll in 5x15
Low bar squat 5x135 5x185 5x225 5x245 5x12x275
Leg lifts 4x15
Leg press 10x360 3x25x450
Thursday (upper)
Incline bench press 2x5x135 5x155 5x185 5x5x205
ER 9x20
Weighted neutral grip pull ups 8xbw 5x45 5x5x70
Bent over barbell row 5x15x135
Machine t-bar row 2x15x45
3 Likes
Not a fan of trap bar deads at all, just feel like I use my mid back to lift it up. Oh well, maybe Iāll figure it out. Was in a hurry so short rest on squats, gave myself a headache and felt kinda out of it. Sets of 15 are no joke. The feeling after reminds me of how intervals felt during track season.
Doubles on log felt great and zercher yoke was relatively comfortable. Think Iām going to up the weight on the carries next week. More volume is probably a bad idea because my arms get a little torn up
Saturday (lower)
High handle trap bar deadlift 5x135 2x5x225 3x275 3x315 3x365 2x5x385 5x405 4x405
Banded side step 5x15 steps
Ball roll in 5x15
low bar squat 5x135 5x185 5x225 2x15x245 3x15x255
Step back lunges 10ea legx145
Sunday (upper)
Log clean and press 3x10x85 2x3x175 4x2x195
Band ER 9x20
Zercher yoke walk (50 ft) 4x275
Farmers walk (50 ft) 4x165
Sandbag carry (50 ft) 4x175
Pull ups 4x12
Feeling really good lately other than deadlifts. Finally got around to running on Monday, first time in 8+ months so need to shake the rust off. Iāve always thought no matter how out of shape I am I should be able to run 3 miles in 24 mins. Think I just need to get my stride back, felt fairly stiff but wasnāt pushing too hard
Monday
3 mile run in 25:10
Tuesday (armsā¦mostly)
Push ups 4x25
Band curls 4x25
Log clean and press 3x8x95 5x4x165
DtS 7x20
Face pulls 5x20x95
Overhead tri extension 5x15x95
Ez bar curl 4x12x+50
Tricep press down 4x25x120
Wednesday (lower)
Deadlift 5x135 2x5x225 3x275 3x315 2x2x365 2x405 2x385
Banded side step 5x15 steps
Ball roll in 5x15
Low bar squat 5x135 5x185 5x225 5x245 2x12x275 12x285 2x12x275
Leg lifts 4x15
Leg press [10x360 4x25x450
Thursday (upper)
Incline bench press 2x8x135 5x155 5x185 5x5x205
ER 9x20
Weighted neutral grip pull ups 8xbw 5x45 5x5x70
Bent over barbell row 5x15x135
Seated cable row 2x15x115
1 Like
Looks good man, awesome to see youāre entering your first Comp! Iāll be entering my first in March as well.
Great Lifts as well, Iām trying to catch you on deadlift. You smoke me in everything else lol.
1 Like
Thisāll actually be my 2nd comp, my first 1 was in August. BUT I think thisāll be the first comp where Iām actually competitive.
Thatās awesome, what are the events looking like for you? Iām seriously considering becoming a log specialist, Iām progressing stupid fast on it and itās already pretty solid for my weight.
Iām really hoping my deadlift keeps progressing as well after this comp when I get away from the trap bar, happy with the recent progress but would like to see it higher
1 Like
1 More week before deload, think itās going to be hard to step up the sat/sun workouts, pretty hard effort this week.
Saturday (lower)
High handle trap bar deadlift 5x135 2x5x225 3x275 3x315 3x365 3x385 3x405 3x3x415
Banded side step 4x15 steps
Ball roll in 4x15
low bar squat 5x135 5x185 5x225 2x15x245 4x15x255
Step back lunges 2x10ea legx145
Sunday (upper)
Log clean and press 3x10x85 2x3x175 5x2x195
Band ER 10x20
Zercher yoke walk (50 ft) 6x275
Farmers walk (50 ft) 6x165
Sandbag carry (50 ft) 6x175
Pull ups 4x12
1 Like
Another very strong week with the exception of deadlifts. I think switching 1 deadlift day to trap bar is why Iām struggling. Not a big deal but kinda frustrating. Think Iām going to not go above 365 for a while and just focus on technique
Tuesday (armsā¦mostly)
Push ups 4x25
Band curls 4x25
Log clean and press 3x8x95 6x4x165
DtS 9x20
Face pulls 6x20x95
Overhead tri extension 6x15x95
Ez bar curl 4x12x+50
Tricep press down 4x25x125
Wednesday (lower)
Deadlift 5x135 2x5x225 3x275 3x315 2x2x365 1x385
Hip hikes 5x15
Ball roll in 5x15
Low bar squat 5x135 5x185 5x225 5x245 6x12x275
Leg lifts 4x15
Leg press 10x360 3x25x450
Thursday (upper)
Incline bench press 2x5x135 5x155 5x185 6x5x205
ER 10x20
Weighted neutral grip pull ups 8xbw 5x45 2x5x70 1x90 1x115 2x0x135 (made it to parallel) 2x5x135
Bent over barbell row 5x15x135
Seated cable row 3x15x115
Friday
20min stationary bike
1 Like
Slept 10 hours last night and was a little tired when I woke up, usually a good sign for a deload so it seems like I scheduled things just right. 225lb log PR, needed sleeves but got it.
Saturday (lower)
High handle trap bar deadlift 5x135 2x5x225 3x275 3x315 3x365 1x405 1x425 3x1x435
Ball roll in 5x15
low bar squat 5x135 5x185 5x225 1x15x245 5x15x255
Step back lunges 2x10ea legx145
Sunday (upper)
Log clean and press 3x10x85 2x3x175 2x195 1x205 0x225 1x225 with sleeves 3x2x195
Band ER 10x20
Zercher yoke walk (50 ft) 6x275
Farmers walk (50 ft) 6x165
Sandbag carry (50 ft) 6x175
Pull ups 4x12
1 Like
Yikes, probably took the deload way too easy but I just donāt like deloading and working out without caffeine. Oh well, going too easy on a deload is better than the other way.
Thursday
Deadlift 5x135 2x5x225 3x275 3x315 2x3x365
Ball roll in 3x15
Low bar squat 5x135 5x185 5x225 5x245 3x10x275
Incline bench press 2x5x135 5x155 5x185 3x5x205
ER 4x20
Weighted neutral grip pull ups 8xbw 5x45 3x5x70
Seated cable row 3x15x115
Saturday
low bar squat 2x5x135 5x185 5x225 2x15x245
Deadlift 5x135 2x5x225 3x275 3x315 3x3x365
Log clean and press 3x8x95 3x4x165
DtS 3x20
Pull ups 3x12
Face pulls 3x15x95
Few small tweaks, going to focus on progressing weights more than volume the next few weeks. Especially true with squats, no more sets of double digit reps
Monday
3 mile run in 25:37
Tuesday (armsā¦mostly)
Push ups 4x25
Band curls 4x25
Log clean and press 3x8x95 4x165 3x4x175
DtS 7x20
Face pulls 4x20x95
Overhead tri extension 4x15x95
Ez bar curl 4x12x+50
Tricep press down 20x125 3x20x130
Wednesday (lower)
Low bar squat 5x135 5x185 5x225 5x245 5x275 2x8x295 2x8x305
Trap bar deadlift 5x135 5x225 3x315 4x3x365
Leg press 10x360Ā 3x25x450
Thursday (upper)
Incline bench press 2x5x135 5x155 5x185 2x5x205 2x5x215
ER 8x20
Weighted neutral grip pull ups 8xbw 5x45 4x5x70
Seated cable row 3x15x115
Face pulls 3x15x100