Vinny's Strongman Log II

Hoping you weigh it in at around 80lbs to make me feel like I’m not a complete noob at carries.

1 Like

Great job in the competition man!

@furo Thanks!

1/16/17 - BW 222 Didn’t feel like resting so I came in and trained yesterday. Still sore but that’s fine. Working on push jerks with an axle because I took video of warm up sets and I’m literally not even redipping to catch the bar. I’ve kind of slowly lost my push jerk technique from malpractice, gotta get it back.

Push Jerks (axle)
135x8
185x3
225x3
270x5
270x5
270x5
270x5
270x5
270x5
drop set
225x5
185x3 lol

My wrists were hurting really bad towards the end. Does not feel too pleasant.

Pause Spoto Press (kind of wanted to work up to a heavy set of 4-6 with moderate volume warm ups)
45x10
135x8
185x8
205x5
235x5
275x5

Front Raise/Side Lateral
x15/x15
x15/x15
x15/x15
x15/x15

Face Pull
x15
x15
x15
x15

So It’s a new year and normally setting lifting goals never turns out well because they hardly come to fruition, but I do really want to turn a corner this year in some lifts. These are some numbers I’d like to hit, though they’re a bit daunting:

Front Squat - 500, currently 455 with pause
Deadlift - 700 (sumo), 635ish (conventional, seems most bleak out of all goals though), currently 655 sumo and 500x10 on conventional
Overhead - 400 on bar or axle, 350 log, currently 365 on bar and 340 on log, maybe a 315 strict press in there too, idk we’ll see.

Anyway, wow, those goals sure make me seem strong! I’m weak as fuck right now. Have a large ball to get rolling.

1 Like

Are push jerks basically just power jerks that are pressed out?

Yeah. Just a different name, and actual weightlifters do it much cleaner than I!

1/19/17 - Frustrating squats. It has been maybe a month since I have done a substantial squat workout. Feeling the dystopia. BW 221

Front Squat
135x5,5,5 reps paused here and there
185x3
225x3 left hip feeling kinda off
275x3 eeeh, legs all over the place. This is what happens when you stop squatting!!
belt on
330x3
365x3 disturbingly easy set. I normally feel very shitty if I don’t squat often, and though it felt off, each rep with 365 felt the same and none of the reps really took anything out of me. Not saying I’d have PR’d with like 11 or 12 reps but I own that weight now. Casual FS.

Step Ups to low height (reps per leg, fast tempo)
x25
x25
x25
x25
x25

Front Plank to Side Plank (reps per 3 way transition from front to both sides)
x10
x10
x10
x10

1/21/17

Burpees to Pull Ups
x15/x15
x15/x10
x15/x10

Beltless Deadlifts
135x3,3
225x3
315x3
405x3
495x3 okay this was pretty easy but my right quad on the sweep literally feels like it’s going to explode. I stopped after this, very scary. I think pulling with no belt meant I had to drive harder with my legs to break it off the floor and my right quad was injured pretty badly in 2014 and it’s never quite been the same since.

Lying HS Curl
x15
x15
x15
x15
x15

Curls
95x8
95x8
95x8

Hammer Curl
40x8
40x8
40x8

1/23/17

Strict Log Press (90 sec timed rest periods)
110x5,5
160x5
200x5
200x5
200x5 so much easier without wrist wraps
200x5 wanted one more set of 5 with this weight but i had no gas left.
180x5

Bench Press (first set normal grip, second close grip)
95x5/5
145x5/5
185x5/5
205x5/3

Axle Shrugs (no straps, resetting grip on rack per rep)
135x10
225x15
275x8
320x8

Face Pull
x15
x15
x15
x15

1/25/17 - Back to EMOM work on front squat. If I never had to do these again I’d be totally okay with that. BW 221.

EMOM for 11 minutes: Beltless paused front squat to box 370x1: Held it for 45 seconds after the final rep. Not fun.

I was resting about 30 seconds between each rep and I wasn’t even spending time setting up for the unrack, was just taking it out casually and the weight did not feel heavy at all. My warm ups did, but I became numb to the working weight. Work on these things.

Some ab shit, but kinda spent.

Man, this sounds awful. Sounds like a recipe for blacking out!

1/27/17 - Redemption deadlifts. BW 222

Sumo Deadlift (all sets hook grip)
135x3,3,3
225x3
315x3
405x1
500x2
585x3 felt easy
605x4 yay! of course I get a call on my phone as the set is being filmed, fucking priceless!

GM’s (giving these a shot though very light for obvious reasons)
135x12
135x15
135x15
135x15
135x20

Shameless curling
45x20
45x20
45x30
45x30

Hammer Curl
90x10
90x10
40x12
40x12

Horizontal Standing Banded Curl
x20
x20
x20
x20 very slow and bodybuilder-ey

1 Like

1/30/17 - BW 222

Overhead (out of rack, axle)
135x5
225x5
275x3
300x3 missed the first rep actually on this
300x3 widened grip, felt better, but got a nasty muscle/nerve pinch or something in my neck. First time getting one in like half a year though so I can’t complain.
300x3
300x3 wow, good for a set or two more (2 is a stretch), but my neck is fucking killing me, so that’s that.

Close Grip Bench (ring finger on knurl)
135x8
185x8
240x8
265x5 very scary, on the rerack i hesitated because the pins were too high and i was alone and i pulled back from the rack last second and then, of course, brought the weight down to my chest and was pinned for about 3 minutes awkwardly getting it off me. Luckily it wasn’t a lot of weight but ffs i hate that shit. Bench with spotters or safety pins people.

Side Lateral/Front Raise
x15/x15
/x15/x15
/x15/x15
/x15/x15

Band Pull Apart
x25
x25
x25
x25

This is an awesome log! I recently have felt the need to compete in strongman at some point in the near future and your log will be motivating for me as I finish off this PL meet prep and transition my split to be more DL/OHP focused. Thank you!

Thanks a lot man, I’m glad to bring you some inspiration. Good luck with the meet and I know you’ll enjoy the sport of strongman, everyone does!

2/1/17 - Got about 3 hours of sleep last night, didn’t plan to come in today, did anyway. BW 223

Burpees to Pull Ups to KB Swing (90 sec rest betwen circuit, i’m a crossfitter now btw)
x15/x10/x15
x15/x10/x15
x15/x10/x15
x15/x10/x15

Beltless Pause Front Squat (2 second pause)
135x3,3,3
185x3,3
275x3
370x3 had 3 reps more in me, but it was some good stimulus even cutting it short.

Some side bends and oblique then done. Neck is still fucked, this sucks.

almost forgot to mention my goals for my 3 lifts (fs, ohp, and deadlift) is to get used to working more with the listed weights:

FS- 365 (10-11 rep max)
OHP- 300 (6-7 rep max)
Deadlift- 585 (5-6 rep max)

they’re all very sub maximal and arbitrary, but those are the weight ranges that tend to give me anxiety when i load the bar up for them, so i wanna hone alacrity therein.

2/3/17 - BW 223

Burpees to Row to Pull Up
x15/x15/x10
x15/x15/x10
x15/x15/x10 kind of heaving won’t lie

Sumo Deadlifts (all sets hook grip)
135x3,3,3
225x3
315x1,1
405x2 kinda light headed
495x2 felt kind of slow, meh
550x1
585x3 again, shitty, slow, painful, whatever…
585x3 shamefully strapped up, the hook grip on the last set was slipping and honestly straps on deads always feel weaker than with hook grip. I went thumbless too, felt crazy.
585x3 easier than the last but i REALLY didn’t want to pull more sets.

If I was more zealous I might have had a 4th set but the strain was pretty real and my head was pounding.

GM’s
135x15 :frowning:
135x20
135x15
135x15

2/5/17 - Some hypertrophy oriented pressing. Neck still felt fucked up but still tons better but the log is pretty much the worst thing for it so I had to skip it.

Face pull
x15
x15
x15
x15

Banded Horizontal Press
x15
x15
x15
x15

Seated Dumbbell Shoulder Press
100x10
100x10
40x25
40x25
rest 10 minutes
100x10
100x7 nothing left

Side Laterals
x20
x25
x25
x25

How does EMOMs treat you, do you have any guidelines for % or time? Progression? I’ve been considering using EMOMs at some point.

Also is it actually one rep every minute, or just a minute rest between each rep? It sounds like death either way.

1 Like

EMOM’s if done heavy enough give me the same stimulus I’d get from heavy training coupled with volume training. On top of that, you’re starting the clock and doing your set, so time keeps rolling. You start your set at the same time invariably. If you take a while to do your set, you get less rest. Conversely, you get more rest if you do your set fast. Definitely mental toughness aspect of it too.

I’d say 75-80% works well for singles. Doubles is the only other rep number I’d use for it and you’d gauge based off your singles number. I also like to do them beltless.

2/7/17 - BW 220

Tire Flips
700x3
700x2
700x2 ew, so much gross water in it that smells like rotten popcorn fish soup

just flipping to get the water out of it and for a warm up i guess

Front Squat
135x3,3,3
185x3
225x3
275x2
belt on
365x2
405x6 PR and had another rep. I felt a weird minor strain in my left quad on the 5th and given that I’m sleep deprived and training fasted+general serendipitous anxiety to accommodate, I’m astounded to have hit this set so casually. Obviously difficult, but I’m not even close to done with FS. I think if I can get 8 reps with 405 i can get 5 plates for one. Kind of conjecture, but I like to think this way.

Tire
700x3 this tire is not being generous atm. just all wet, feels heavy, transitioning feel slow
700x3 never this much water in it before

Zercher Thoracic Extensions SS with Tire Flips (90 sec rest between sets)
135x15/700x3
185x10/700x3
225x10/700x5 one motioned it a few where the grip was dry

700x10 hardest flips ive ever done with this tire. it’s a very moderate tire for me and when it’s dry it’s honestly easy as fuck. Oh man, though, fucking brutal.

some abs and done.

2 Likes