T Nation

Snodgrass Strongman Log

I’ve been a long time lurker on T-Nation under a different account. I never posted because I didn’t feel like I had anything to contribute. I decided to make a new account, mostly because the old account name was from my high school days.

Background:

tl:dr I used to be weak and now I do strongman and I’m not as weak.

I have always been interested in lifting weights, ever since my dad took me to the gym with him when I was not even a teenager. All through high school I was a skinny kid and only ever really benched or did other random things. About two years into college my best friend turned me onto T-Nation and my views of lifting changed. I started doing Starting Strength and learned to love Squats and deadlifts. Then I progressed into a 5/3/1 template for almost a full year.

After I graduated, life got hectic, lifting took a backseat and I started just doing what I felt like at the gym. I was travelling a bit and had no real schedule so when I trained I did what I liked which was squatting and deadlifts. About this time I found a blog, Chaos and Pain, and knew that is how I wanted to train; heavy, frequently and with no set schedule.

I only trained that way for a few months before I went on a 3 month vacation to Australia, but knew I would be training that way when I returned. When I got back to Australia, I was pumped to finally be in a gym again. I also started accumulating training equipment for a personal setup while my body was getting used to moving weight again.

During this time I met a guy who competed in Strongman and offerred me to train with him. I was in love. We trained strongman events once a week and I was deadlifting and squatting everyday; one or the other or both. I was even overhead pressing quite a bit since that has always been a huge weekness of mine and a big part of Strongman.

A Strongman event was being put on in August; Northern Nevada’s Strongest Man in Reno. I started training the 5 events for that religiously. It was to be my first show and I wanted to do well. I got exponentially stronger by training strongman and actually won (very closely) my first show at 200lb and under.

Since then I have taken training kinda light and decided to start this log to keep me accountable.

Current Best Maxes:
Squat - 475lb keep missing 500
Deadlift - 600lb (ugly lockout)
Bench - 315lb
Push Press - 255lb

So after that REALLY long intro I will start this log.

TUESDAY 11/12/13

After dropping a 230lb Axle on my quad while training the previous Friday I had been taking it easy after an already easy, dare I say, deload week. I was feeling angry that not only had I been taking it easier then usual in my training, but the last 2 weeks had been overly light.

I decided to change that by killing it in the gym with some deadlifts at what I would hope is close to my usual intensity. Lately I have been training a good friend of mine and getting him interested in Strongman. And while his strength levels have grown immensely in the last few months my strength and training had plateaued and stagnated.

Deadlift:
Warm up with singles up to 495lb
515 x 1 x 8 sets (the 8th set was a horrid lockout)
405 x 1 x 5 sets

Standing 1 Arm DB Rows:
150lbs x 8ea x 3 sets

ChinUps:
45lbs x 5
90lbs x 1
Bw x 5 x 2

Messed around on the pull up bars with trying to do crossfit kipping and muscle ups (no success)

WEDNESDAY 11/13/13 AM

After walking the dog, decided to do some light pressing

Press:
45 x 6
95 x 6
115 x 6
125 x 6
115 x 6
95 x 6

WEDNESDAY 11/13/13 PM

Wanted to press after work

Axle Press:
140 x 5 x 5 sets
140 x 3 x 5 sets
140 x 1 x 5 sets

Floor Press: Scapular pull-ups:
185x 5 BW x 5
225 x 3 x 5 sets BW x 5 x 5

Stone Rows:
200lb stone x 3 rows x 3 sets

THURSDAY 11/14/13

I was going to squat but my quad had been giving me trouble all day from the axle incident the last week. Chose to do dead lift variations and then my roommate was going to bench so I decided to join him on that also.

Snatch Grip Deadlift: Close Grip Bench:
135 x 5 x 2 135 x 5
225 x 3 185 x 5
225 x 3 220 x 5
225 x 3
275 x 3 220 x 5
275 x 3
315 x 1 220 x 5
315 x 1
365 x 1 220 x 5
365 x 1
385 x 1 200 x 5
385 x 1
405 x 1 200 x 5
455 x 1

1 Arm Deadlift:
315 x 1each x 6 sets

Overhead Squat Lockout:
135 x 3
225 x 3 x 3
315 x 1

FRIDAY 11/15/13

Taking it easy because events day is the next day.

Axle Press:
40 x 5
100 x 5
140 x 5
160 x 3
190 x 3
210 x 1
230 x 1 x 2 sets
250 x NO
230 x 1
250 x NO

Sled Pulls:
Backward pulls for 40 yards x 5 sets
Forward pulls for 40 yards x 3 sets

Sumo Deadlift:
135 x 3 x 2
225 x 3 x 5

People started coming over to hang out so we just hung out in the garage and started drinking. Then we started lifting again.

1 Arm Deadlifts:
225 x 1each x 3

Squats:
Warmed up
365 x 1 x 5
385 x 1
405 x 1 x 10 sets

SATURDAY 11/16/13

Thought we were going to have an events day, but it was cancelled. Decided to get the guys over to train at my place instead. By the time everyone had arrived we had already opened up a few beers and were just chilling. We decided to congregate around the deadlift platform and pull.

Deadlifts:
Warm up
365 x 1
405 x 1
455 x 1
495 x 1
545 x 1
565 x 1

roommate got some elite bands so we decided to mess around with those on our deadlifts.

315 x singles with different bands for a few sets.

Pretty light day overall other then the last deadlift.

SUNDAY 11/17/13

Finally got the weekend events day. Also was the day we decided to try some “Hyphy Mud” as made popular by Kali Muscle. If you don’t know what Hyphy Mud is here is an instructional video:

That ended up getting me pretty pumped and turned into a good night.

Log Press:
155 x 3 x 3 sets
175 x 3
195 x 1 x 3 sets
211 x 1 x 2 sets
221 x 1
231 x NO x 2 sets

just couldn’t get under it and or not strong enough.

Yoke:
Front 450lbs x 50 ft
Back 450 lbs x 50 ft
Front 500 x 25 ft
Back 500 x 75 ft
Front 500 x 50 ft (was horrible)
Back 500 x 50 ft
Back 600ish x 50 ft
Back 700ish x 50 ft
Back 806lbs x 10 ft, put a belt on and finished the other 40 ft (double checked that weight afterwards. Pretty sure that is a PR for me)

Frame Carry:
400lbs x 50 ft x 3 sets

Frog Jumps with the Prowler:
did a few sets just messing around by loading up the prowler and pushing it forward by jumping.

It was a good night and I’m quite happy with the Yoke though my Log is still not making progress like I would like.

MONDAY 11/18/13

Pretty tired mostly mentally, but also in my upper back from the previous night doing events training. Decided to safety bar squat in my garage after a long day at work.

Safety Bar Squat:
55lbs x 5 reps x 2 sets
115 x 5
155 x 3
205 x 3
245 x 3
295 x 3 x 10 sets
335 x 1
355 x 1

TUESDAY 11/19/13

My roommate was doing a WOD from Catalyst Athletics so I joined him.

Power Snatch --> Behind the Neck Push Press:
145 x 3, 6 x 1 set
155 x 3, 6 x 4 sets

Actually the plan called for overhead squats after the press but I never overhead squat and couldn’t handle that weight for it so decided to just press more.

Power Clean + Press:
95 x 2 reps
135 x 2 x 2 sets
195 x 1 x 2 sets
210 x 1 x 2 reps

Snatch Pull:
195 x 3 x 2 sets
205 x 3 x 3 sets

My roommate left but I still wanted to do something so I messed around.

Stone Rows:
225lb x 5 reps x 3 sets

Pull ups --> Band Tricep Pull Downs:
45lbs added x 3 --> 12 reps of pull downs x 3 sets

WEDNESDAY 11/20/13

Training at the local large gym in my town with my friend who I just got into lifting. He is making amazing gains but in general holds me back when we train together. Tonight though he did his own thing and I did mine for the first half. Then he kept me going for assistance work which I usually neglect.

Squat:
Warmup
365 x 1 rep
405 x 1 rep
425 x 1 rep x 3 sets
425 x 1 x 3 sets with a set of 3 reps of Push Press @ 185 in between
455 x 1 rep

Felt pretty good after 455. It’s about 95% of my estimated max and it came up pretty quick.

Barbell Shrugs:
405 x 5
495 x 5
545 x 5
585 x 5
635 x 5
(lots of English. Helps me get used to handling heavier weights for my Deadlift and I contribute my Deadlift gains from 530-600 in about 3 months to heavy shrugs)

Pull-ups:
45lbs added x 5
45 x 4
45 x 3
45 x 2
45 x1

Dips:
45 added x 10
90 x 8
135 x 6
135 x 6*

*wanted to do 180 for 4 but the chain on the belt was not long enough

Cable Flies:
Set of 8,6 and 4

Cable Twists:
Set of 10, 8, 6

Really good night with my buddy and got some pesky assistance work out of the way.

Got home and my roommate was trying out rack pulls with bands so I joined:

Rack Pull w/ 2 white EliteFTS bands wrapped around bar and under feet:
405 x 1 x 3 sets

Got a little behind on this log. Long weekend of food and fun and lifting.

THURSDAY 11/21

Bicep on my left arm was feeling a little inflammed. I want to trace it back to the stone rows as the most probable cause, but it could have been the amount of pressing. No matter the cause, I was trying to take it easy on the joint a bit.

Axle Clean:

*I am horrible at cleaning an axle. Love pressing with it though due to the larger diameter. Need to get my clean and press up after seeing the numbers people were posting at Nationals this year.

145 x 3 x 2 sets
165 x 3 x 2
195 x 3
215 x NO x 2 sets
215 x 1 <-- really focused on pulling the bar up as high as possible on the second pull.
235 x 1 w/ the press
245 x NO x 3 sets

Axle Deadlift:
235 x 1
285 x 1
335 x NO <-- got 1/2 way up but couldn’t hold on for the lockout
295 x 1
295 x 2
295 x 1 w/ hold

Prowler Pushes:
4 100 ft pushes with increased weight each time
1 50 ft push with as much weight as I could push. It was a grind.

FRIDAY 11/22/13

Roommate just got Nike Romaleos and he wanted to break them in with squats in the garage and our buddy joined us.

Squat:

  • I switched between a wide low bar squat § and a narrow high bar stance (O)

warm up
§ 225 x 1
(o) 225 x 3
§ 225 x 3
(o) 275 x 3
§ 275 x 3
(o) 315 x 1
§ 315 x 3
(o) 365 x 1 <-- felt super easy
§ 365 x 1
(o) 405 x 1 <-- PR with narrow stance. Last time I tried I ended up rolling the barbell over my neck.
§ 455 x 1
§ 405 x 3 <-- bicep tendon started flaring up on the last set

Axle Deadlift --> With a set of 10 Reverse Grip Curls w 45lb bar

*really training my grip hard for a grip contest in Santa Cruz, CA in January at Santa Cruz Stength and Conditioning.

130 x 3
180 x 3
220 x 10 sec hold
280 x NO
280 x NO
220 x 17 sec hold
220 x 14 sec hold

SATURDAY 11/23/13

We were throwing a big party, Friendsgiving, so our lifting was just a simple in and out procedure that day. My left bicep was still not good so I didn’t partake in the log pressing that was going around, but I safety bar squatted.

Safety Bar Squat while wearing a 30lb vest because I was feeling weird that day:
155 x 5
205 x 5
245 x 5
295 x 3
335 x 3
385 x 1
405 x 1
425 x 1 <–PR on the Safety Squat

Broad Jumps:
Lots of single broad jumps. Then I added the weight vests and eventually had an extra 40lbs on. When I took the vests off my next just bodyweight jump cleared my previous best by 6"!

SUNDAY 11/24/13

Got off work and headed to the gym we train strongman at. Same story of the weekend, inflammed bicep. Decided to Safety Bar Squat AGAIN! But this time with heavy triples

Safety Bar Squat --> Reverse Grip Axle Bar Curls (33lbs) sets of 10:

245 x 5
245 x 3
335 x 3
385 x 3
355 x 3 x 7 sets

1 Arm Deadlift:

Chaos and Pain post he was 1 Arm DL’ing on his facebook so we decided to also.

Worked up to
361 x 1 each
401 x 1 Right
421 x 1 Right <–PR in the 1 arm DL
451 x NO

Broad Jumps:

*slowly becoming a favorite of mine for mess around work at the end of a session
40lbs of vests x about 5 sets
BW x about 5 sets

Barbell Hip Thrusts:
315 x 10
335 x 8
335 x 8

Good weekend of lifting. Bicep being inflammed was a setback I’m currently working around, but hope to have that healed in the next few days. Decided to start doing heavy triples instead of singles for my main work. I love singles, but I think I need to change it up if I’m going to break through my squat plateau and get my pressing up.

MONDAY 11/25/13

My roommate was doing Smolov for squats so I decided to join him, but do front squat while he did back squat.

Front Squat --> band curls & band tricep pulldowns for 10 each:

310 x 3 reps x 10 sets

TUESDAY 11/26/13

Got off work and went to the gym where all my training buddies were. They were all finishing up when I got there. I decided to deadlift.

Deadlift:
225 x 5
315 x 5
405 x 5
455 x 3
515 x 3
545 x 2
545 x 2
545 x 1
545 x 1
515 x 2
515 x 2
515 x 1.5 <–couldn’t lockout

Prowler:
moderate weight x 50 ft one way, 50 ft back x 3 xets

Got home and my Adidas Powerlifters came in. I went to the garage to try them out.

Press/Push Press:
worked up to 185 single press
and a 225 easy push press

Squats:
225 x 5 x 3 sets with varying stances to see how I liked the shoes. Going to need work to get used to the shoes, but I think I will like them for at least Front Squats and Push Press.

TUESDAY 11/26/13

Got off work and headed over to the group gym. I had ordered Adidas Powerlifters and was expecting to receive them on Tuesday, but UPS apparently doesn’t deliver until 7pm to my house :frowning: Had to do without them and since I had been squatting so much lately, I decided to deadlift. Wanted to switch it up to heavy doubles. Which ended up being ridiculously harder then pulling alot of singles like usual.

Deadlifts:
225 x 5
315 x 5
405 x 5
455 x 3
500 x 3
545 x 2
545 x 2
545 x 1 (couldn’t keep hitting doubles)
545 x 1
515 x 2
515 x 2
515 x 1.5 (coudln’t lock out)

Prowler Pushes:
Moderate weight x 50 ft one way and back x 3 sets

Pretty quiet night. Everyone was packing up by the time I got there so I kept my session short.

Got home and my shoes were there. I HAD to put them on and do something with them.

Pressed a bit overhead up to 185 strict (easy) and another easy 225 push press. Then I squatted 225 for a few sets of 3-5 to just see how I liked the shoes. I think I am really going to like them for pressing and will like them for at least front squats and oly back squats.

WEDNESDAY 11/27/13

Decided to start incline benching to help my log press. Figured it couldn’t hurt to see if it carried over.

Incline Bench:
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5
225 x 1 x 5 sets with about 10sec rest

Landmine Press —> BB Rows:
25 on bar x 6
50 x 6
75 x 6 —> 135 x 8
75 x 6 —> 185 x 8
75 x 6 —> 225 x 8
75 x 6 —> 225 x 8
75 x 6 —> 225 x 8

DB Rows:
150lb x 10 ea
150lb x 10 ea

Pullups:
Alot of sets of 5

Good pressing session and the incline felt really good. Expecting to be using those alot in the next month.

THURSDAY 11/27/13 aka Thanksgiving

Played flag football for 2 hours in the morning with my brothers and friends. Lot of sprinting and running. Other then that, taking it easy the next two days to relax and stuff myself with food.

SATURDAY 11/30/13

Two days off during the holiday really helped with recovery along with the quality and quantity of food. Saturday morning was spent at the strongman gym with the guys.

Log Press (w/ the new oly shoes):
worked on hitting sets with reps of 2-3
worked up to
221 x 2-3 reps for 3 sets
241 x NO x 3 sets (wasn’t happy about missing that over and over)
221 x 2-3 reps for 3 more sets

After that we just messed around. No one felt that enthusiastic

Broad Jumps and Prowler pushes for a bit

Tug of War with one of the guys for awhile in different starting positions

Oh shit how did I miss this! Awesome log.

SUNDAY 12/1/13

Had a birthday party for one of the guys we train with at my place. Lots of food, drink and then some cake for dessert. Afterwards one of the guys said he had to get going so he could get some work in because he hadn’t been to the gym in awhile so I offered to do some stuff in the garage with him.

Axle Press:
Worked up to 230 x 1 x 3

Axle Rows --> Band curls and tricep pulldowns
140lbs x 10reps --> 10,10 x 5 sets

Very light work other then the few heavy overheads, but it felt good and ever since my roommate got bands I have been putting in alot more assistance work using those.

^^Video of the 405 failed Front Squat that is later in this entry

Big Post because I want to go to bed, but have been slacking the past few days on this log due to the holiday.

MONDAY 12/2/13

Trying out the new oly shoes in the garage with some squats.

Squat:
45 x 5 x 2 sets
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 5
385 x 2
405 x 2
425 x 2 (felt really easy)
445 x 2 (still feeling good)
465 x 2 (decided to stop going up here since these two felt good and still getting used to the shoes)
405 x 3 x 2

The oly shoes feel really good to squat in. I like the more vertical torso angle compared to when I squat in my sambas. I have also been working on practicing my breathing and getting really tight and set quickly before each set.

Hanging Leg Raises --> Axle Glute Bridge:
BW x 5 --> 320 x 5 x 5sets of both back to back

TUESDAY 12/3/13

Incline Bench --> Snatch Grip Deadlift (185lb x sets of 5 after each incline set):
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5
235 x 5

Happy that I increased the 5 rep max on the incline from the previous time. Also doing all those 11 sets of snatch grip deadlifts seemed to really loosen up my hamstrings from the previous days squatting.

Standing DB Rows:
150lbs x 15 each hand
150lbs x 12 each hand

DB Incline --> DB Curls:
75s x 8 --> 25s x 5ea x 3 sets

45 degree back extension --> Pullups:
12 reps with 25lb plate on chest --> BW x 5 x 3 sets

WEDNESDAY 12/4/13

Really wanted to front squat after work, but it was the coldest day of the year so far (only 28 degrees. I know I’m a pussy California kid haha). Went to Starbucks with my roommate instead. When we got back my hands were warmed up and I was ready to rock.

Front Squat:
135 x 5 x 2 sets
185 x 5 x 2 sets
225 x 5
275 x 3
315 x 3
365 x 1 (easy!)

Time to PR! I have been seeking a 405 front squat for a long time and tonight felt right especially with the new shoes.

405 x NO ( >:( bar slid off my shoulders due to the sweater I was wearing)
405 x YES!!! (got it on my second attempt. After watching the video I wasn’t quite to depth though 1-2" high. I’m still very stoked about it and I’ll count it as a gym PR)

315 x 3 x 5 sets --> 10each band curls and tricep pull downs

THURSDAY 12/5/13

Training at the strongman gym after work.

Log Press (aka my nemesis):
145 x 5 x 2 sets
195 x 3 x 2
215 x 1 x 2
235 x 1
245 x NO x 2
238 x 1 (238 was on the bar because the heavier pressers took my weight off and replaced it with weird kg plates)
215 x 3
195 x 6

Prowler:
50 ft of Jumps --> 50 ft of sprint with moderate weight x 4 sets

Zercher Yoke:
190 x 50,50ft
280 x 50,50ft
370 x 50ft
450 x 50 ft
540 x 50 ft
630 x 10 ft

I thought 540 was heavy. At first my training partner only moved it 5 feet. Then I moved it about 10 feet. That pissed him off. He decided to just go the whole way and did 40 ft. I wasn’t going to be bested. I took it back to where he started.

Then we got stupid and added 90 more lbs. We could barely pick it up, let alone move it, but we moved it aways.

After that we pushed the fully loaded yoke around like a heavy prowler. My quads were and still are very pumped. I will try to upload the video of the zerchers when I get them from the guy filming.

SATURDAY 12/7/13

Went to a conert about 3 hours away with friends on Friday. Came back on Saturday for a work Christmas Party. Decided to hit some light incline before the party since I had 2 hours before I had to go.

Incline Bench:
95 x 5 x 2 sets
135 x 5 x 2 sets
185 x 5 x 5 sets
205 x 5 x 5 sets --> inbetween each set I did 5 Sledgehammer holds from knees bent to lockout to train grip for the contest in Santa Cruz in Jan

Monday 12/9/13

Took Sunday off after a REALLY long weekend with the concert, all the driving and then the work party that lasted 6 hours followed by work the next day. People came over to lift and my buddy brought some homemade beer so it turned out well.

Axle Press:
worked up to
210 x 1 strick, 1 push (PR on the strict)
230 x 2 push
230 x 1
240 x 1
240 x 1
250 x 1 (PR with an axle push press)

Sledge hammer from the ground while the stronger pressers kept going up:
lots of sets probably about 10 each hand of singles

Safety Bar Squat:
65x 5 x 3
155 x 5 jumping squats
245 x 3 x 2 jumping squats
295 x 3
335 x 3
375 x 3
425 x 1/2 x 1

455 x 1 (PR on the safety bar squat. Feeling good about my squat lately and hoping to hit 500 back squat by the end of the year)

Pullups:
Just messed around with the guys doing pullups.
Quite a few sets and one set of 30seconds up and 30 seconds down. HORRIBLE!

Axle Bench off Pins:
130 x 5 x 2 sets
220 x 1
240 x 1
270 x 1
280 x NO

Bench:
Roommate came out to bench so I kept going and joined him:
235 x 4 x 8 sets

It was a really good night. Hit some pressing and squatting PRs. Got really drunk on my buddies beer and had a great time overall.

I’ve got to be honest. I’ve been putting off reading your log because of your name lol. Good stuff, man.

Haha. Yeah my last name is a little unusual, but very rememberable. Thanks for giving it a look and to csulli also.