Tuesday 8/8/17 5/3/1 cycle 4 day 9
Warmup.
Squat:
10x45#
5x95#
5x135#
5x185#
5x225#
5x260#
3x295#
5x330#
FSL:
3x5x260#
Good mornings @135# - 3x10
Weighted decline situps w/25# med ball 3x10
I’m a day off right now, since yesterday was spent driving home from Texas, then dealing with unexpected high school drama with my son, so I lost my window. Going camping this weekend, so the training week will probably spill over into next week, which is supposed to be a deload week anyway, so it’s all good.
8/9/17 5/3/1 cycle 4 day 10
Warmup.
Press:
10x45#
5x65#
5x95#
5x115#
5x130#
3x150#
5x165#
Pullups - 1/2/3/4/5/6/7/8/9/10/15
DB overhead press per arm: 10x55#, 10x65#, 10x75#
DB rows per arm: 10x65#, 10x75#, 10x85#
Thursday 8/10/17
Conditioning:
Kettlbell medley (35# kettlebell) -
150m switching between farmer’s carry and waiter’s carry.
500m of rotating types of throws - left arm shotput, right arm shotput, kb swing throw, kb overhead throw, kb throw twisting from left, kb throw twisting from right, ‘run’ to landing spot, repeat. 17 total rounds in the 500m (8 rounds out, 9 rounds back).
150m switching between farmer’s carry and waiter’s carry.
Been back for 10 minutes now, still sweating profusely. Good workout, but I should have timed it. Distances are approximate, I didn’t mark exactly how far I went out on the throws. I think I’m going to scale this one by trying to do 1 more round on the way out, each time. Eventually I’ll get a bigger kettlebell.
8/11/17 5/3/1 cycle 4 day 11
Warmup.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185# + 1 power cleans
5x225#
5x260#
5x295#
3x330#
5x365#
front squats:
3x20kg
3x30kg
3x40kg
3x50kg
3x60kg
3x70kg
3x80kg
1x90kg
Worked out at home this morning, so no trap bar for farmer’s walks. Also used my kilo weights for the front squats. 90kg front squats I was so sweaty that the bar was slipping out of my rack, so I stopped at one. Hot and humid outside today, I shouldn’t have worn a sleeveless shirt.
Sunday 8/13/17 Cycle4 day 12
Warmup.
Bench:
10x45#
5x65#
5x95#
5x115#
5x135#
5x155#
5x175#
3x195#
5x215#
FSL+ paused bench:
5x185#
5x185#
5x185#
Pullups 25# weighted between sets: 1/2/3/4/5/6/7/8/10
25# weighted dips: 10/15/20 alternated with 25# weighted bodyweight rows 10/10/15
Conditioning:
Run - 7x200m, 2:00 rest between legs
Finished with this cycle, now have a deload week, plan on doing several conditioning days during this deload. Cycle 5 starts 8/21 with new training maxxes:
Squat: 355#
Press: 180#
Deadlift: 400#
Bench: 230#
Tuesday 8/15/17 Deload week
Warmup.
Press:
5x45#
5x65#
5x85#
5x105#
5x125#
With pullup: 1/2/3/4/5
Squat:
5x45#
5x95#
5x135#
5x185#
5x225#
Nice and easy. Conditioning tomorrow.
Friday 8/18/17 deload week
Warmup.
Deadlift:
5x45# +2 power cleans
5x95#+2 power cleans
5x135# +2 power cleans
5x185#
5x225#
Bench:
10x45#
5x65#
5x85#
5x105#
5x125#
5x145#
Pullups:
1/2/3/4/5/6
Conditioning:
4x400m run, 2:00 rest between.
Missed conditioning Wednesday/Thursday because of severe thunderstorm on Wednesday, and family time on Thursday. I’ll do another conditioning day on Saturday or Sunday, then on to cycle 5 on Monday.
Conditioning:
Kettlbell medley (35# kettlebell) -
150m switching between farmer’s carry and waiter’s carry.
500+m of rotating types of throws - left arm shotput, right arm shotput, kb swing throw, kb overhead throw, kb throw twisting from left, kb throw twisting from right, ‘run’ to landing spot, repeat. 19 total rounds in the 500m (9 rounds out, 10 rounds back).
150m switching between farmer’s carry and waiter’s carry.
Did one more round out and back, not sure the total distance, a bit past my quarter mile mark, maybe another 20m out and back? Waited until the heat of the day today, so pretty hot.
Monday 8/21/17 - Cycle 5 day 1:
Warmup.
Squat:
10x45#
5x95#
5x135#
5x185#
5x230#
5x265#
10x300#
FSL squats:
3x5x230#
Good mornings - 3x10x145#
superset with incline situps with 25# medicine ball - 3x15
Tuesday 5/22/17 - Cycle 5 day 2
Warmup.
Press:
10x45#
5x65#
5x95#
5x115#
5x135#
5x155#
Pullups - 1/2/3/4/5/6/7/8/15
DB press per arm:
10x55#
10x65#
9x75#
SS with DB row per arm:
10x65#
10x75#
10x85#
So, another data point for my hypothesis that high rep BB presses takes more out of my DB press than high weight presses. Still, workout felt good.
Thursday 8/24/17 5/3/1 - Cycle 5 day 3
Warmup.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185# + 1 power clean
5x225#
5x265#
5x305#
10x345#
Front squat:
3x45#
3x65#
3x95#
3x115#
3x135#
3x155#
3x185#
Conditioning:
Hex bar farmer’s walk 25 m
2x145#
2x235#
1x325#
Friday 8/25/2017 5/3/1 cycle 5 day 4
Warmup.
Bench:
10x45#
5x65#
5x95#
5x115#
5x135#
5x155#
5x175#
10x195#
FSL paused bench:
5x155#
5x155#
5x155#
All SS with 25# weighted pullups: 1/2/3/4/5/6/7/8/9/10
25# weighted dips 10/15/20
SS with 25# weighted rows 10/10/15
Conditioning:
8x200m run, 1:00 rest between.
Monday 8/28/17 5/3/1 cycle 5 day 5
Warmup.
Squat:
10x45#
5x95#
3x135#
3x185#
3x225#
3x245#
3x285#
3x325#
Jokers:
3x345#
3x365#
FSL paused squats:
5x245#
5x245#
5x245#
Good mornings #145#: 3x10
superset with incline situps with 25# med ball 3x15
Didn’t get another conditioning workout in over the weekend, but I’ll try to make up for it this week. Joker set at 345# felt hard, but 365# felt relatively easy… go figure.
hi. glimpsed through log, interesting. we are about the same age.
Welcome to my log. I haven’t been very social in the logs since I ramped back up earlier in the year, but I have checked yours out as well. I need to go update my first post, I’m on the wrong side of 50 now, but we’re still in the same ballpark. I enjoy watching the progress of people at similar levels to me, it’s always motivational.
Tuesday 8/29/17 5/3/1 cycle 5 day 6
Warmup.
Press:
10x45#
5x65#
3x85#
3x105#
3x125#
3x145#
3x160#
Jokers:
3x170#
3x180#
superset with pullups: 1/2/3/4/5/6/7/8/9/10/20
DB press per arm:
10x55#
10x65#
10x75#
Superset with DB rows per arm:
10x65#
10x75#
10x85#
Conditioning:
BB waiter carries -
50ft x 45#
2x50ft x 95#
First time doing waiter carries in a while, so just wanted to get the feel of them again, not go heavy.
Thursday 8/31/2017 5/3/1 cycle 5 day 7
Warmup.
Deadlift:
10x45#
5x95#
3x135#
3x185#
3x225#
3x285#
3x325#
3x365#
Jokers:
3x385#
3x405#
Tried some rack pulls from 18", I really need to learn how to do that…
1x405#
Fx455#
Front squat:
3x45#
3x65#
3x95#
3x115#
3x135#
3x155#
3x185#
Conditioning:
Hex bar farmer’s walk 25 m
2x145#
2x235#
2x325#
Totally forgot to do power cleans during my warmup deadlift sets.
Okay, I took a big leap today and signed up for a strongman competition on November 11th in Lee’s Summit, Missouri. I think it’s at least in my reach to not zero any of the events, as long as I can make some trips up to KC between now and then and get some time on implements that I’ve never used, up at Stone and Barbell club. Here’s the events and weights for Novice/Masters:
-
Max Log – 10” log, starts at 55lbs, 3 attempts Wessel rules Belt/sleeves/wrist wraps allowed
-
Deadlift Medley – 1 rep barbell, 1 rep 18in barbell, Axel bar max reps Belt/straps/sleeves allowed, conventional stance, no suit - 315#, 455#, 315#
-
Yoke walk – 60 ft., unlimited drops, and 60 second time limit - 500#
-
Farmer’s walk – 60 ft. no turn, unlimited drops, and 60 second time limit - 200# each hand
-
Sled Push and Pull – Push sled 25 ft. then pull sled by TRX handles past start line - 450#
If anyone is in here reading this, thoughts? I’m going to drop this on the strongman forum and see if I can get any advice from some folks who know strongman.
Friday 9/1/17 5/3/1 cycle 5 day 8
Warmup.
Bench:
10x45#
5x65#
3x85#
3x105#
3x125#
3x145#
3x165#
3x185#
3x205#
Jokers:
3x215#
3x225#
SSL paused bench:
5x185#
5x185#
5x185#
Superset with pullups:
1/2/3 add 25# weight belt - 1/2/3/4/5/6/7/8/9/10
Dip 25# weighted: 10/15/20
Superset with bodyweight rows 25# weighted: 10/10/15
Conditioning:
Run - 200m, 4x400m, about 2:00 rest between.
Good workout, everything felt fairly light, I could have gone higher on joker sets but decided bench is not a huge priority preparing for strongman, so I’ll stick with the program. Got a huge amount of knowledge dropped on me over in the strongman forum when I posted asking for advice, so I’m pretty pumped about that.
Conditioning:
Kettlbell medley (35# kettlebell) -
150m switching between farmer’s carry and waiter’s carry.
500+m of rotating types of throws - left arm shotput, right arm shotput, kb swing throw, kb overhead throw, kb throw twisting from left, kb throw twisting from right, ‘run’ to landing spot, repeat. 19 total rounds in the 500m (9 rounds out, 10 rounds back).
150m switching between farmer’s carry and waiter’s carry.
Same distance as last time, I should have checked before I went, I thought I was doing one more round each way, just misremembered. Still a good workout.
I emailed Stone and Barbell in KC yesterday morning, to see about arranging a membership, still waiting to hear back. Didn’t figure to go up there this weekend, anyway. A holiday weekend isn’t the time to ask someone to inconvenience themselves for my personal needs. Still, now that I’ve committed to the competition, I’m really looking forward to playing with the implements!
Today was supposed to be a day off, but I had an opportunity to get to Kansas City and hit Stone and Barbell club, so I jumped right on that.
9/3/17 Strongman Implement work.
Warmup:
Log work - 12" 90# log. Played around with just the log, trying to remember everything I could from Brian Alsruhe’s log tutorial video, then:
Log clean and press:
3x90#
2x134#
1x156#
1x178#
Deadlift work:
18" deadlift off blocks:
3x135#
2x225#
1x315#
1x405#
Axle deadlift:
3x135#
1x225#
1x315#
Farmer’s carry (20# implements):
20#x50ft
110#x50ft
160#x50ft
Yoke carry (205# implement)
205#x50ft
385#x25ft
put on belt
385#x50ft
Didn’t mess with the sled today.
Takaways from today’s session:
-
@Alpha’s video was invaluable in preparing for this. I was pleasantly surprised how well the log went.
Although I had to fight to keep from letting 178# collapse my form, getting it up wasn’t really hard. I’ll keep working on my form on the clean, and getting a good rack position and good leg drive on the press, and I know I have 200# in me, maybe more. Push pressing the 178# log was easier than BB strict pressing 180#.
-
18" deadlift off blocks was way easier than the half-ass rack pull I tried on Thursday, but it still felt awkward. after seeing the difference the belt made between my 2 semi-heavy yoke walks, I think I’m going to go with a belt for the deadlift too, and I expect it’ll make a huge difference. Stopped at 405# since I’m just testing my ability to do the events right now, not trying to gas myself. Just did the axle to 315# to see how different it felt with an axle, wasn’t a problem at all, even without straps.
-
Farmer’s carry with 160# in each arm wasn’t a problem at all. I don’t think 200# will be much worse. Grip was solid, without straps.
-
Yoke felt fine picking it up, but getting a rhythm down while walking is going to take some practice. 385# seemed like a good weight to practice with, 1 plate on each of the 4 posts on the yoke. I need some advice on what height to set the yoke at, though. How high above the ground should the bottom of the yoke frame be when I have it lifted? The parking lot was uneven and sloped, but it still seemed like the bottom of the frame was scraping the ground a lot… it may have been that it was swinging too much because I don’t have a clean stride down, not sure. I put the belt on for the second carry at 385#, and it was night and day easier to stay solid.
Overall, I feel really good about this meet now that I’ve played with all the implements some. I’ve proven to myself that I can definitely at least compete with all the implements and weights, so I won’t be zeroing anything. Still plenty of room for improvement, but a good confidence builder.