Trying Not to Suck

Figure I’ll start off with a little bit of general/background info. I am 21, I have been training for 7-8 years, working on becoming a college strength coach. I have done probably 10 powerlifting meets, all but one raw, a strongman meet, and that is about it.

Height - 5’10
Weight - 207
Best Lifts All Time Current
Bench 350 320
Squat 485 419
Deadlift 605 555
OHP 200 200
Snatch 90k 87.5k
Clean+Jerk 110k 110k
Front Squat 308 308
Pull Ups BW+88 BW+88

Those are pretty much the lifts I care enough to track…everything else I have a general idea of but do not track or really call it a PR. My training is fairly scattered and involves a lot of experimenting with other lifts/ideas to use on our athletes. Definitely do not follow a program…have a rough template.

Sunday: Speed/Agility/Conditioning
Monday: Horizontal Press/Vertical Pull
Tuesday: Olympic/Squat
Wednesday: Vertical Push/Horizontal Pull
Thursday: Olympic/Squat
Friday: Strongman Events/Whatever everyone else is doing

Not much else to say…like most people ( Im guessing) Ive been lurking about for a few months reading everything and figured its as good a time as any to get start posting. If nobody reads it…well at least I wont have to remember a notebook when I lift.

Oh, and heres my youtube channel. More entertaining than impressive, theres usually at least one ignorant idea per video.

11-21 Horizontal Push/Vertical Pull

Axle Bench
Warm ups
255 x 7,5,3

Neutral Grip Pull-Ups
Bw x 5
26 x 3
35 x 3
44 x 3
53 x 5,4,3,3
BW x 15

Band Flyes/Face Pulls
Monster minis x 4 sets of some

Axle Curl
75 x 10, 10
95 x 8,6,7

Decent day today…lower back is giving me a lot of grief. Holding my arch to bench hurt plenty…hoping the traction from pull ups will have me in good shape tomorrow

Today was a disaster…here goes
Guest lifting at local Crossfit Gym
Warm up:
500m Row, 10 Push Ups, 20 Ring Rows, 20 Hollow Rocks (Worst ab exercise ever)
21-15-9 of 225 Deadlifts and Handstand Push ups.
This was disgusting…and terrible. Managed a set of 5 handstand push ups while fresh…why anyone would ever want to do this is beyond me. I was the first one through 21 deadlifts though…happy times.
And then:
21-15-9 Thrusters w/95 and pull ups
This wasn’t so bad…my wrists hurt so bad and I cared so little I did my thrusters from the back squat position. Sorry crossfit gods, that’s a stupid exercise. I refused to kip on my pull ups…so that took a while.

Oh well…we had fun, learned a little, and got some sign-ups for our fundraising strongman comp. Worth being out of breath.

And then in the afternoon:
Clean and Jerk
40 x 3
50 x 1
60 x 1
70 x 1
80 x 3
90 x Miss? Felt like dying, cleaned up, got dinner and sulked.

Lesson learned: Crossfit destroys your body and the hopes of a two-a-day with that in the morning were misguided at best, probably just stupid.

Took a trip back to the gym where I got started today. Miss what it used to be, but its nice to get a reminder of why I left.

Strict Press
50 x some
100 x 5
120 x 5
140 x 5
160 x 1
170 x 1
180 x Stapled, 1

Meadows Rows
45 x 10
70 x 10
80 x 10
90 x 10

Snatch Grip BTH Press
100 x 10,10,10

Low Cable Row, BTH Lat Pull Down, Lat Raises
I have no idea what the weight was…used what was left by the last person. Failure on each x 3

Bent Over Plate Raises, Bent over Lateral Raises
25,20s x 15,15

Some various curls and such.

Today wasn’t bad…it would seem I bought my overhead press at the toilet store but I will continue to work on it. Really, really want a bodyweight press. That wouldn’t suck.



My body feels like hell today…took me 30 minutes to get my adductor to feel like it might not tear if I went full speed.

So lots of dynamic warm up. Then:

RDL falling Start 4 x 10 yards
Testing Start 4 x 10 yards
Testing Start 6 x 20 yards

Change of Direction
5-10-5 x 2
10-5-5 x 2
5-5-10 x 2

300 yard shuttle x 2

Never done a 300 yard shuttle before…I nearly felt guilty for making so many athletes do so many of them over the last year and a half. Nearly.


Crossfit? Interdasting.

Where do you train now?

I was thinking your OHP was pretty strong from your first post.

[quote]Hallowed wrote:
Crossfit? Interdasting.

Where do you train now?

I was thinking your OHP was pretty strong from your first post.

Crossfit is the devil…but I’ll try anything thrice. I train at Denison University…it’s a d3 school in Ohio where I work. Thank ya on the OHP compliment, I’m just particularly displeased with that lift. I want to put really heavy things above me.

Horizontal Press/Vertical Pull

Flat Bench
135 x 10
185 x 5
225 x 12
225 x 5, reset, 1
225 x 6
225 x 4

Pull Ups, various grips
12, 12, 10, 10, 6
This was supersetted with cutting 1/2" rubber mats with a sawzall. Seems easy, it was way too hard for using a power tool.

Flys/Bent Arm Flys/DB Presses(Sorta like TC’s feed)
20 x 10/10/10
30 x 10/10/10 x 2
Supersetted with more cutting.

I’m really starting to think I injured my back last month. Refuse to admit its true though. I was surprised at how difficult the mat cutting was, it turned out to be really good grip work for my “bad” hand. Speaking of that hand…this is as good a time as any for story time since I forgot to explain the large discrepancy in my current PR’s and my all-time bests. Reason is last October I was walking out of class and took a stress induced nap, right through an inconsiderately placed glass door. Damage done was considerable: (as you’ll see in the picture) Severed the artery (twice), 10 tendons and the ulnar nerve. Luckily my surgeon put me all together again like a BOSS! and I’ve made a decently full recovery.
And the picture:

Olympic and Squat

Clean from Rack (Bar set at fingertips when standing straight up)
95 x 5
135 x 3
185 x 1
205 x 1
215 x 1 x 4

Front Squat
135 x 10
185 x 5
225 x 1
245 x 2
275 x 2,2

BW x 60

PR on GHR’s…that was very painful and done just because I was unhappy with my front squats.

Dry run for next weeks strongman comp

Log clean and press (Clean once and press for reps)
81 x 5
101 x 5
125 x 5
150 x 1
170 x 13 (75 Seconds)

Tire Flips
450 x 1
550 x 1
650 x 1
650 x 8

Clean form work
I forget…176 for some singles

Really happy with my tire flips. I haven’t tried the 650 since I injured my hand, and back then I really struggled to get 1 or 2 flips with it.



I’ll say ahead of time that given my last two days of lifting deadlift didn’t really make sense today, but it worked so I’m not worried about it.

Sumo Deadlift
155 x 5
245 x 5
335 x 3
425 x 1
475 x 1
515 x 1
565 x 1 (PR)
515 x 2

Good Mornings
40k x 10
60k x 10
80k x 10

Meadows Rows
45 x 12
67 x 12
67 x 10
77 x 10
77 x 10

65 x 12
65 x 12
65 x 12

Very excited to get a deadlift PR. I haven’t deadlifted in about 6 weeks, and was just thinking about it all day at work today so I was pretty surprised that it went that well.

Just realized I took 4 days off. Gross.
Vertical Press/Horizontal Pull (Moving this to Monday as OHP is cooler than bench and should be my priority)

Stone Press
110 x 3
110 x 3
164 x Miss/Nearly Die
164 x Almost, Nearly Die
164 x Barely got it over my head, really close to death this time.

1 Clean and Press for reps
89 x 10
133 x 6
153 x 6
163 x 2
176 x 1
133 x 10

Pendlay Row
133 x 10
176 x 8
196 x 5
220 x 6

2 KB Press/2 KB High Pull Superset
35 x 10
35 x 10

2 KB Clean and Press
35 x 10
44 x 10

Lat Raise/DB curl
20s 10 down to 1. Only set the weights down once, this was brutal.

Video of the stones should be up later. If you’re intrigued by this, stop it. It is not intriguing it is only stupid.

[quote]swolarbear wrote:


That cracked me up.

Did you use any specific method to get Your overhead press so good?


That lunch meat/arm pic was most pleasant while eating my sammich.

Thank god I am made of steel on the inside that could’ve been quite disasterous.

RE your OHP. Yes lifting heavy things over your head is hella beastly and also circus strongman and everyone loves that… however bodyweight OHP IS STRONG. Don’t get it twisted.

Glad I could help enjoy your sammich. Thank you for the props on the press.
PG, uhh…just the same technique I’ve used on every lift. Lots of heavy lifting and lots of accessory volume every few weeks. The first time I did a standing press in my life was 18 months ago and it was beyond horrendous…so since then I’ve just worked on it a lot.

dang that stone press is ballsy. Looks way too easy to drop it on your head or shoulder haha

[quote]Achilles of war wrote:
dang that stone press is ballsy. Looks way too easy to drop it on your head or shoulder haha[/quote]

Ballsy makes it sound too positive. Stone press is stupid haha…and yea it was way too dangerous. The first one doesnt look like much but I still have a good bruise on my collarbone, I can only imagine how that would have felt on my dome


Denison University “Strongest on the Hill”

Small strongman contest we put on each fall, it’s always been all students/coaches in the past but this year thanks to facebook we had dozens of competitors this year.


7kg Medball Toss
40’9"-1st Place

Log Clean and Press, Clean every rep, 75 seconds
170 x 7 - 1st Place
This was awful…I got 13 in my practice run last week.

Puke x 1

Tire Medley
450 x 2, 550 x 2, 650 x 2
38 Seconds - 1st Place
Our D end got this in 24 Seconds…Jesus

Puke x 1

Axle Deadlift, 60 seconds
295 x 32 - 1st Place

Puke x 1

Prowler Race
25kg per pole, 20 Yards low handles, 20 yards poles
20.some seconds - 2nd place

It was a good time…wasn’t super happy with my performance but I think I’m getting sick and I had had about 1500 calories all day before hand. Very entry-level contest but a fun one and it turned out to be a decent fundraiser this year so I was pleased.