Sewage really has a way of mucking up the joint.
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PM WORKOUT
FITNESS TEST
Height: 69"
Weight: 196lbs
Waist Measurement: 32"
1 minute push-ups: 57 (max score, got it done in 30 seconds)
1 minute sit-ups: 54 (max score, got it done in 45 seconds)
1.5 mile run: 10:50
Notes: I have NO idea where the hell that run came from. Thatās the best time Iāve had in about 11 years. That weighted vest paid off in spades. I ran the first lap in 1:32 and the mile in 7:05, and never really felt like I was in a all that much agony. Despite training slow, I trained to endure, and it worked out well.
Also, video of the PR press I set this morning
Allow me to pat myself on the back briefly, because for once I feel like Iām firing on all cylinders. Yes, my static strength has taken a very slight plunge, but itās already looking to come back well, and events and athleticism are feeling awesome. Think I got something good coming my way these next few months.
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Nice work man!
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@mr.v3lv3t Thanks dude! Still reeling from the experience.
AM WORKOUT
SUPERSETS
Buffalo bar squat 240lbs
10x10
ODD SETS
Dips
5x29
EVEN SETS
Log cleans 210lbs
5x3
Band pull aparts
1x50
Notes: Finally dove in to the 10x10. Used some 5/3/1 principles, specifically operating off a training max rather than a true max to find my percentage here. Started with 500 as a conservative 1rm, took 90% for 450, then .77 to get a 10rm and 70% of that for worksets ala the Deep Water book. This was just about right. It sucked, but wasnāt impossible. Plan moving forward is to slowly work that weight up to what it would be if using a true max and then go from there. The supersets were the right recipe for this. Still got in a good amount of work, but was able to recover enough between sets for the next set of squats. Might throw band pull aparts in to make it a giant set that isnāt terribly taxing, but weāll see. Excited to see where this takes me.
Woke up at 193.8.
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Well done mate 
both the fitness test and the press.
Picking up the log looked harder than the press
Thanks man. It totally was. Recurring trend with me. Clean tends to be harder than the press. But thankfully I was smart enough to train the clean in this training cycle, haha.
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MURPH HERO WOD
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
All with 21lb vest
Time-1 hour 6 minutes
Notes: Last year I did this without a vest, since I didnāt have one. Made a point of getting on this year. Ran this RX, so the run, then all the pull ups, all the push ups, all the squats, and the mile run. I know you can break it up, but since this is a memorial WOD celebrating a hero, I figured it was worth doing it the most painful way possible.
Same reason I went āhigh school football practiceā mode and drank no water during.
Did this while visiting my in-laws in Denver, so elevation was a slight factor, although in truth the whole thing sucks so much itās hard to say what in particular is the issue. I actually felt better this year than last year; think I was better conditioned for it. Ran the first mile in 8:36, took around 13 minutes to do the pull ups, started the squats around the 34 minute mark, and started the run around 54 minutes.
Started off the pull-ups with sets of 10 until I got to 50, then sets of 5. Did 12 deep breaths between sets. Push ups was a set of 25, then a set of 20, then lots of 10s, 9s and 8s. Squats was 2 sets of 30 and a set of 40 to get 100s. 12 deep breaths between sets again.
Run was on a bit of a trail. Sharp elevations and downhills.
Really proud of my Wife; on a whim, she decided to join me. She did the run, push ups from her knees and all the squats. We got to suffer together.
Just as an aside, Iāve been doing 1 set of 100+ push ups and 100 band pull aparts a day prior to this, and am planning on continuing it. Itās a deload, but this has been good for getting blood flowing through my body. Iām making a point to not exert myself on the push-ups, so Iāll go until I feel like I need to grind out a rep and then Iāll stop. Staying away from lockout and just keeping tension in the muscles. I really want to get some solid hypertrophy for this training block, and Iām thinking spamming volume will be the solution. Now that all my running obligations are gone, I can let the bodyweight rise a little.
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You are an absolute animal. It would take me an hour to do 1 of those activities with a 21lb vest on. It really does amaze me how you push yourself. Itās a shame you donāt put your powers to good use by being a fireman / military / international ninja assassin.
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Letās say hypothetically, if I moved to where you live, would you let me be your training partner?
(I can still cancel the plane tickets if you refuse)
No but really, thatās some good stuff right there
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Awesome workout man
This log amazes me constantly.
And know you put your wife in, doing almost the same shit just as awesome as you.
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@Irishman92 Thanks dude! That really means a lot. Iām unfortunately way too clumsy to be a ninja, but as a child of the 80s, I HAVE owned several pairs of nunchuks and ninja stars, haha.
@danteism Thanks man. Iām an awful training partner though, haha. Too weird of a schedule to be consistent.
@mortdk Much appreciated dude. Itās been great having you follow along. And I was blown away when she just up and decided to join me. She wasnāt able to do the pull-ups, and I didnāt think to bring a band with me on the trip, but she still gutted out all the push ups and the squats with zero training leading up to the event. Just nuts, haha. Must be why we get along.
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Wow this is next level conditioning and hardship. Very inspiring!
Also harsh contrast to the prejudice that strongman are fat and unconditioned to move for more than 3 minutes, which I find true often times.
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Iāve always been under the impression that prejudice followed powerlifters moreso than strongmen/women.
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@Koestrizer Thanks man! As much as I enjoy strongman, I also enjoy being able to do stuff like this. I was honestly looking into crossfit before getting into strongman, as I felt it was a better fit for me, but the high skill level gymnastics type stuff seemed too risky with my buggy shoulder. And then, of course, I blew out my knee in strongman, so nothing is safe, haha.
@mr.v3lv3t Those in the āknowā with strength sports probably get that, but to the public weāre all just fat guys lifting weights, haha. Iāll still have co-workers talk to me about āThat crazy strongman stuff on ESPN with the big stonesā and Iāll say āYou know thatās the sport I compete in, right?ā Just different expectations.
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AM WORKOUT
GIANT SETS
Axle bench press
5xAxle
5x136
5x186
5x226
5x256
12x286
18x226
T-bar rows
12x1 plate
12x2 plates
12x3 plates
12x4 plates
10x5 plates
6x6 plates
13x4 plates
Band pull aparts
7x20
GIANT SETS
Axle strict press 128lbs
5x8
250+lb sandbag bearhug and carry
5 rounds
Lateral raises 15lbs
5x15lbs
Notes: Back from break and was ready to get back into it. I woke up at 189.4. Pretty standard for me to drop some weight on vacation, but Iām hoping some of that is just dehydration. Iām going to try to not eat like an a-hole to put weight back on, but Iām going to make more of an effort to up my eating leading up to this contest.
Benching wasnāt great, but I expected that with the bodyweight. Press and carry are strong, and thatās more what matters at this point. Cricked my neck a little on one set, but nothing out of the ordinary. Caught some sort of annoying cold on vacation too, so breathing sucked a little.
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Your work capacity is always astounding to me, even after following along for nearly 18 months at this point, ha.
Jaw droppingā¦
After following your log for the past 2 years. Iāve come to 3 conclusions.
- You never get tired. Your work capacity is just ridiculous.
- If you were to have a coach (Like Thibs, Dan John, Paul Carter, etc) train you, youād probably morph into a strength mutant.
- Itās only a matter of time before a lift or workout gets named after you. There is already the Pendlay Row, The Kroc Row, the Z press. Time for the Punisher split or the Punisher deadlift. I have no idea what these would be, but my body is already sore thinking about it lol.
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@Despade I appreciate it dude, although in truth, I donāt think anything Iām doing is all that special, especially after watching Alphaās training videos. Been good having you follow along.
@losthog Thanks man. With the t-bar, itās not all that much. 6 plates is like 270lbs, and then itās not the full weight because itās the barbell set-up in the landmine. Iām trying to keep form consistent and really hammer my back for some growth, but 6 plates is when the slop came in.
@isdatnutty Been good having you along for those 2 years. For point 1, Iāll say I DO get tired, haha. Iām good at pushing though, but if you watch the Building the Monolith videos or my 20k deadlift challenge youāll see plenty of footage of me with hands on the knees/leaning against equipment and gasping. Iāve spent a lot of time developing my ability to perform while under fatigue, but once the performance window is open, I need my rest lie anyone else. Coaching would be interesting. I think my natural lack of athleticism would make it frustrating for all involved, haha. Takes me a while to pick things up.
For point 3, my technique on everything tends to look so ugly that I canāt imagine a whole lot of folks looking to emulate my approach. Iām āknownā for my mutant safety squat bar squat, but most folks arenāt lining up to try it. Otherwise, I had a couple of dropset/rest pause squat workouts that some folks tried out and found incredibly miserable, but it was more a programming approach vs a specific movement.
When I read this,
this came to mind even before I read it. 
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