Training for 175lb Arnold Strongman World Championship (2013)

8/24/10 Deadlift
Power cleans

135x3
185x1,1,1

Deadlifts

225x5
315x5
355x3
395x6

1 arm db row

75 3x10

hammer curls

55s 3x8

ab rollouts

3x10

kettlebell swings

53lb 3x20

I felt like garbage, it was real hot and I didn’t have it in my today. On a good day I can get 10, rest up tomorrow and get back at it Thursday.

8/26/10 Front Squat
Power Snatch

95x3
135x3
145x3
145x3

Front Squat

135x5
185x5
225x5
255x3
285x5

DB SLDL

35 3x15

Decline situp 10lb weight behing head

3x10

hill sprints 10 minutes, should have counted how many trips but it sucked!

8/28/10 Events
Doudlbe overhand Axle deadlift

150x5
170x3
190x3
200x3

Yoke 60’
240x1
310x1
450x1
600x50’
600x70’ 1 drop

This was ok everything is harder on gravel! first time doing more then 1 set with 600 on the yoke, way ahead of where I expected to be with the yoke still about 12 weeks out

simulated car dl

90x3
180x3
270x3

Not sure how I feel about this movement.

circus db

55x6 3 each arm
75x6 same
105x6 same

easy presses need better collars to not have to worry about setting the db down

Medley Keg carry 250,225 prowler drag all around 60’ (drag a little more)

accidentally carried the heavy keg first which threw me a bit (couldn’t remember which keg was which haha) wasn’t sure how heavy to load the prowler as I didn’t even know how it would go dragging it through pretty high pea gravel. I think I had it with 210 of weights+ the weight of the prowler I had to be real deliberate with my feet so couldn’t be fast but still did it in just under 60 seconds so this is a good sign.

Atlas stones

230x6 over 42" yoke bar. easy reps wanted to start light as I have plenty of time and wanted to build the confidence up as I have struggled with stones and haven’t trained them in awhile. It was a little impromptu setup as after the move I don’t have the spot for my stones setup, A small piece of wood laying around so I focused way to much on trying to make sure the stones didn’t roll into the gravel which i was unsuccessful with. Next week this will be taken care of.

Over all a long event day I don’t usually train that many events but if I want it I got to do it. I have felt a little off all week and I think I now know why. I tried a mma class ONCE earlier this year and proceeded to get a staph infection on my chin it cleared up after awhile and then flared up again with my throat swelling up. Well today this progressed real fast so I got to go to the doctor in the morning and get some antibotics in the morning. Real annoying thankfully it is a deload week and I just hope it doesn’t zap my strength and the progress I’ve been making lately.

Haven’t updated in awhile. mainly I noticed my page views where at 666 and I didn’t want it to change.

Deload week which means boring. I did hit a 175lb military press which ties an all time pr and as close as I’ve gotten to strict pressing my bodyweight, which has creeped back up to 186 haha missed 185 right above my head after this

light deadlifts, some chins, some bla

Went to a slayer/Megadeth concert Tuesday night which was awesome. Light front squats tonight then Saturday back to events and real weight!!!

THURSDAY, SEPTEMBER 2, 2010

deload week
I always have almost zero motivation going into a deload week, being full of antibiotics doesn’t help at all.

Monday I worked up to 175 on the military press which ties an all time pr done at lowest bodyweight. Closest I have been to a bodyweight strict press which WILL happen Even though my weight has creeped up a little lately. missed 185 at my forehead :frowning:

did a few sets of pull ups deload deadlifts nothing exciting…

Tuesday I went and saw Slayer/Megadeth which was one of the best live shows I’ve ever seen. Great time it was insanity.

Today (9/2/10)

Power Snatch

95x3
115x3
135x3
155x1 ties pr
160x1 PR+5lbs
165x1 PR+10lbs

Front squat

135x5
165x5
195x5 boring

Hanging Leg raise

3x10

DB SLDL

45 3x12

Tabata Intervals on Schwin Airdyne these made me hate life

This weeks training sucked, the antibiotics make me feel real tired and lethargic. I think without the Methyl Mass it would have been damn near impossible to do anything this week. Can’t wait to be done with these! I have decent strength but I just hit a wall quickly then don’t recover well and end up just wanting to sleep all day. I will push this aside Saturday and smash some events though!

9/4/10 Strongman Events
DO axle deadlift
150x3
200x3
210x3 +10 over last week

Farmers walk 80ft

120x2
190x1
210x2 both about 14 seconds

2" db press

55x5 each arm
75x5 each arm
105x2 right, 1 left
105x1 right 1 left

these felt off today

Speed yoke about 80-90ft
up to 400for 4 sets all 3 that where filmed where at 11 seconds haha

I be getting faster, yes sir I ams

Had some trouble attempting a 200lb sandbag, went watched some videos, got some advice and went back and lifted it. carried it about 30ft, dropped it and the damn thing popped open OOPS!

About an hour later I went on a hike through the land next to my house. STEEP hills, and some sprinting thrown in, my dog hated it but he needs to get in better shape! Damn it is awesome to live in such a beautiful place in peace and quiet with great hiking in literally my back yard.

MONDAY, SEPTEMBER 6, 2010

9/6/10 Axle presses and bench press
Threw highland games yesterday and a tough event session Saturday. I just felt like I was in a fog going into training today. Plus my damn shins where killing me so the axle cleans and presses where painful. But got to get it done!

Axle Clean & Press

150x5
170x3
200x3
220x2 PR

axle clean

200x5 wanted more but my damn shins where killing me, I’ll build upon this.

CG Bench Press

barx a few
135x5
155x5
185x14 PR

Chin Up

BW 3x5

dipsx I can’t count that high

Still a pretty productive workout, I had my grip to wide on the 220 set or else 3 was entirely possible, i’ll go for it again in 2 weeks and get that, a few weeks ago I barely got 215, if it wasn’t for the pain I was feeling these where fairly easy. Bench is improving which is odd. Maybe I’ll have a half way decent bench press someday? never thought that would happen!

video from yesterday of axle C&P 200x3, 220x2, CG Bench Press 185x14

WEDNESDAY, SEPTEMBER 8, 2010

9/8/10 Deadlifts
Power clean

135x3
185x3
205x3 PR+2 reps
225x1 PR+10lbs

Deadlift

225x5
275x5
315x5
365x15 PR+30lbs

1 Arm DB Row

105x8
105x8

DB Hammer CURL

65s 2x6

55lb kettlebell swing 50 reps

ab rollouts 3x15 rough

I was going to do 205 3x3 but always wanted to clean 225 finnally got it… ugly as all can be but I got it, even if it did kill my wrists

365x15 sucked, took a good 10 minutes to recover from it, but its all good!

cut the acc short as my left bicep is a little funky, it does that from time to time.

SUNDAY, SEPTEMBER 12, 2010

Weekend training strongman and Highland events 9.11.10-9.12.10
9/11/10 Strongman Events

DO AXLE DL

170x3
190x3
220x4 PR+10lbs & +1rep

My broken thumb still hurts, haha

Front Squat
135x5
185x5
225x5
265x5

1 arm db press

55x6
75x6
95x6
105x3
115x1

Did not like how this felt today, then looking at my db which is just a 2" piece of pipe with duct tape in the center the duct tape slide so it was way off balance, so that is why it felt off! next week back comes out the DOOMBELL anyway

Yoke 60’
400x1
540x1
600x1 PR-13 seconds & no drops
400x1

Stones to about 50"
230,250
280x1,1,m,1
250x2

Had to combine workouts as this week was stressful and crazy but still got some good stuff done! Yoke is feeling Better and better, first time I have been able to load my 280 stone in over 6 months and I did 3 singles to 50" with it.

9/12/10

Highland throwing

worked on the hammer with 10lbs to work on technique I think I finnally figured out the stroke and got my hips into it, (thats what she said) I was getting some good speed on the bitch I won’t look like a complete ass on this event anymore.

18lb Bramer stone I figured some crap out on this too and was averaging around 28’ roughly would mean in my next comp I should pr on both stone throws

LWFD not sure the exact weight of the thing but I got the one spin a lot better, I still can’t get the damn double spin down, got some throws over 30 so this is much improved as well

9/13/10 Pressing
2" Axle C&P
warm up
45x8
80x8
150x5
170x3
200x1 had the collars on to tight and the bar wouldn’t rotate in the weights! haha the clean killed my wrists! Loosened the collars up and tried again.
Clean each rep
200x5 PR+2 reps

Strict press 170x4 Ties all time pr but lot smoother reps and weighing 20lbs less

Close Grip Bench

135x5
155x3
175x3
195x11

did 185x14 last week but did more before these this week

Chin ups full dead hang

3x8 PR+3 reps per set

Can’t believe how fast these are progressing

DB FLIES

37s 3x8

Face pulls with average band

3x12

BO DB FLIES

17s 3x6

Meant to do dips OOPS! I still feel I did enough, very happy with how my axle is progressing, clean is much much improved, did the first two DO which I don’t think I have ever done, the DO AXLE DL’s are really helping! Just got to keep this up, sending in my entry form to nats tomorrow. and setting up travel arrangements this week. I am committed!

TUESDAY, SEPTEMBER 14, 2010

9/14/10 Deadlift
Power cleans
135x3
185x3
205 3x3 pr for rep scheme

Deadlift
225x5
315x3
365x3
405x10 pr technically I think.

I didn’t really find the right groove like I did last week with the 365x15 but I hit the number i was aiming for all the same, just seemed unlikely after the 2nd rep. got a little sloppy and probably a little more bounce then I would like but it is still extra work then stopping at say 7. I moved my training max up because after getting 15 last week it was pretty obvious my training max was to low now that my back is feeling healthy. Getting 10 today on the 3’s day shows I didn’t make a mistake IMO.

1 arm db row

100 2x10 +2 reps over last week

DB Hamer Curls

55’s 2x10

Ab rollouts

3x10

Hanging Leg Raise

3x6

THURSDAY, SEPTEMBER 16, 2010

9/16/10
Power Snatch
95x3
135x3
155 3x3 PR rep scheme +10lbs

Front Squat

135x5
205x5
230x5
280x5 DEEP and easy

SL DB DL

45s 3x15

Situps with weight held at arms length

25lbs 3x10

Tabata intervals on the airdyne… OWWWWW

Three most sadistic Dr’s of all time are Mengle, Moreau and Tabata

Power snatch’s felt super explosive, I will throw up the sloppiest bodyweight snatch ever seen sometime in the next 6 months I swear to it.

Front squats went awesome, since my knees are feeling better I really sunk these next week is 290 for reps and I will try to push it past 5’s for that maybe 8?

SATURDAY, SEPTEMBER 18, 2010

9/18/10 Strongman Events
DO AXLE DL
170x5
240x2
220x3

Circus Dumbbell

55x3 each hand
75xsame
95xsame

DOOMBELL

125 2x5 HUGE PR

Farmers walk

120x90ft
190x90ft
240x60 10 seconds slight break then finish the next 30ft

Atlas Stones to 50.5"

230x3
250x1
280x 4 singles but very little rest between reps Every one was hard and a real grind but I hope these type of sets pay off.

Hey still getting ready for the Strongman nationals?
Training’s still looking beastly in here.

[quote]Nikki9591 wrote:
Hey still getting ready for the Strongman nationals?
Training’s still looking beastly in here.[/quote]

Yup November 12th and 13th I can’t wait

Doing a highland games in two weeks also

thanks!

9/21/10 Pressing

Going into today I did not feel my best, I bruised both my palms really training my grip and my shoulders and whole upper back are real sore and tight. Events this weekend really beat me up! I then had a long weekend of drinking (rarity for me) Went to a renaissance fair Sunday which was fun, damn those things are weird!

Axle Push jerk

warmed up to
170x5
190x3
210x3
220x1
240x1 ties ALL TIME PR

CG Bench

135x5
165x5
185x3
205x9

Dead hang pull ups

3x8

Ring dips

3x10

9/22/10

Skipped power cleans as I did enough with the axle yesterday

Deadlifts

135x5
225x5
335x5
385x3
440x6 MISLOAD! haha oops supposed to be 430 Felt heavy, Shoulda went for 8 but it annoyed me how heavy it felt so I QUIT LIKE A BITCH!

DB Rows

85 3x15

Hammer curls

ring rows 3x8

Kettle bell swings

55x50 reps

Heh you’re so hard on yourself, that DL still looks PR-ish to me. I can’t tell if you did 440 before from your log, but I didn’t see you lift it before.

That’s a lot of swings too… you’re cool.

[quote]Nikki9591 wrote:
Heh you’re so hard on yourself, that DL still looks PR-ish to me. I can’t tell if you did 440 before from your log, but I didn’t see you lift it before.

That’s a lot of swings too… you’re cool.[/quote]

I am but I feel like I have been doing this forever, when it feels right it just does. Next week I will get 500+ again.

It was a pr for this bodyweight of 180 I pulled 455x5 when I was 215lbs

Thanks I’ll start working up to awesome next.