Sheiko For Strongman, week 6, day 1
OHP
5 x 85
4 x 95
3 x 115
2 x 4 125 I bumped up my max, my OHP technique feels dialed in nicely
Front Squats
5 x 175
4 x 195
3 x 215
2 x 4 x 245 all of my FS sets were 20lbs or so more than the prescribed but felt great. I think I should adjust my max here too
OHP
3 X 95
3 X 105
2 X 3 X 125
I know its generally a mistake to adjust max mid cycle in Sheiko, but I also know I have been very conservative on my maxes for FS and OHP. I think I am getting out of the experiment what I wanted, good increases on DL, FS and OHP, which should carryover nicely into strongman events. I need to program my events days better, and should add more focus around conditioning.
Sheiko For Strongman, week 6 day 2
Deficit Deadlifts
3 x 205
3 x 245
2 x 3 x 285
OHP
5 X 75
4 X 95
4 X 105
4 X 4 X 116
Deadlift
3 x 225
3 x 275
3 x 305
2 x 3 x 345
My energy was at a 6ish on a scale of 1-10. Deficit DL were a total grind. This was the first workout in a while that I dragged myself through. I’m not sure if I got my 3 top sets of DL in or if it was just two, but I was at my limit either way. Not every workout can be the best.
Sheiko For Strongman, week 6 Event Day
Circus dumbbell
4 x 64
1 x 3 x 85
Log C& P
3 X 140
1 x 3 x 180
Atlas stones
5 x 135 to 52inches
195 to 52inches
225 to 52inches
250 to 52inches
H-stone
3 x 100ft x 80lbs
1 x 100ft x 100lbs
1 x 100ft x 120 lbs
2 x 50ft x 140 lbs
Deload
I am 10 weeks out form my contest (if I counted that right). My lower back/hip flexor has been throbbing since Saturday. After a 3 hour event day and an argument with the wife, I shoveled the deck, then the next morning shoveled the driveway. By Tuesday it was obvious it was time to deload. This will also help me reset, and get into/back to my regular program.
Sheiko for Strongman experiment–I’m happy with this. I think I have a PR waiting for me on OHP, and all the volume has helped me hammer out a better form. Although my back is acting up, I feel strong as hell, and ready to win. Overall, I think this was the right direction for me. The only thing I’d change is adding more accessory work, pulls to balance the OH work, but there is not enough time for me to get it in. I should adjust the volume to accommodate some accessory work in the future, but I think the best bang for my buck right now is 531 fro Strongman. I am going to change the days around and have an event day during the week and try to cram a lot of conditioning in.
Gym Play day (bourbon+deadlifts)
Circus DB
3 x 85
Numerous singles and doubles @85 I probably should have gone up in weight, but I was happy not missing any reps. Technique feels good, and is repeatable.
Another experiment. Chris Duffins has an article on Elitfts about the potential of alcohol for lifting. I was with a group who all had 500+ pulls. 405 came up without hesitation, so I got greedy. I took a shot at 455, no good. I couldn’t get my breath right and was slightly off.
I did a shot, waited 2 minutes or so and pulled a 20lb PR, 425. I’m not sure the shot made a difference, but the pull was a grinder anyways. After my sheiko work I was confident I had a PR either way, so, there it is.
531 for strongman, Week 1 day 1
event day
Log clean and press
5 x 140
5 x 160
2 x 180 + 1 miss this was a little aggressive, trying to 5x my max, but I felt good
Sandebag carries
2 x 150 x 100ft
3 x 175 x 50ft all kind of slow, but I need to work on pick ups, get comfy with them etc
tire flip
2 x 650lb x 50ft
Probably a 7 of 10 for effort on all the carry/conditioning work, but it felt good to move, get some quality work in.
531 for strongman, Week 1 day 2
OHP (Axle)
5 X 95
5 X 115
5 X 125
Lat Pulls (fat bar)
10 x 150
2 x 10 x 160
Facepulls
15 x 115
15 x 115
13 x 115
dips (with big black band assistance)
2 x 5 I generally do at least 3 sets, but I got sidetracked. A Olympic level shot-putter joined the gym. He started doing some drills and I picked his brain for a bit about the spin technique. Also, I was feeling kind of lousy, bad diet choices and short on sleep.
531 for strongman week 1, day 3
Deadlift
5 x 245
5 x 275 I realized I had the wrong max in my spreadsheet. This completely fucked me
1 x 315
Car deadlift
3 x 800
5 x 800
3 x 890
3 x 890 this is going to hurt
5 x 800
Sandbag carries
100ft x 150
2 x 50ft x 175
531 for strongman week 2, day 1
Log clean and press
3 x 140
3 x 160
3 x 180 1 miss in here, but these came up almost as a strict press, just a little push
Circus Dumbbell
many attempts at 85–struggled to find the groove, but I was also pretty fatigued.
5 x 85 a loose 60 second set 1 miss in there
Atlas stones
175 to 52 in
175 to 58 in
195 to 52
225 to 52
250 to 52 I felt like I had more, but I also felt a little pull in the hams so I quit while ahead for a change.
I had this idea last night. I have access to implements all the time. I love the log and stones. I thought that a program with just the log, stones rotating them throughout the week, maybe 2x and some carries might be a delightful way to spend the summer.
531 for strongman week 2, day 2
OHP
3 X 105
3 X 125
3 X 1 X 135–Got elbow sleeves and wrist wraps. Kind of a weird feeling, took some singles to get used to this.
2 X 140
Lat Pulls (fat bar)
10 x 160
3 x 10 x 170 started fading on the last set, but feeling strong
Dips (slingshot)
8 (new PR)
7ish
6ish
Sleep has been sporadic this week, and I nearly threw up in the morning, I’m sure this will catch up to me but I feel strong. I might take yet another try at the 275lb stone Saturday.
531 for strongman week 2, day 3–kind of
I have an important interview coming up next week which might get me out a job I don’t like that barely pays the bills. I have a sore throat developing so I thought it best to take it easy.
Circus Dumbell
4 x 85
I put the caps on which puts it up to 120ish
4 attempts, no success
Atlas stones
175
195
225
275 lapped, but the stand up didn’t feel right so i ditched.
Event day
Log Clean and Press
5 x 140
5 x 160
3 x 180
3 x 0 x 200–I just like to try
Car DL
7 X 1000LB tire–feeling pretty confident on this. Leather straps, although they have a reputation for breaking, are the bomb
3 x 1000LB tire
Atlas Stones
175 x 3 to 52 in
175 x 1 to 58 inches
195 x 3 to 52 in
225 to 52 in
Circus dumbbell
4 x 85 no misses, easy peasy
4 x 0 x 105–soooo close. My cleans have improved, I’m going to blame going all out on Tuesday with the log, then car DL. I think I have 105, and maybe 130ish (contest weight) on a good 100% day
I worked with a buddy who is prepping for a contest in two weeks so I am pretty off program now. Also, I am pretty drained from doing log, car dl, stones, etc., especially my postieror chain, so my intention was to take it easy.
Log
3 x 140
1 x 160
1 x 180 I actually thought this was 200, so I put an all out effort into it and it went up with ease.
Car DL
8 x 800lb tire
a few singles at 800+90, 800+180
all done
for the past two weeks I have battling myself, minor pulls, and a cold. My motivation has been all over creation, I keep pulling my hamstrings and groin just enough to cause some pain and weakness, which sets everything back because that is where the power transfers, and the 7th or 8th office cold finally got me.
Overall, I am kind of coming to the conclusion that I enjoy training for training, not really training for contests. This puts me a major crossroad. I was ecstatic after my first comp, but I am not at all excited about the upcoming comp. I have spring fever after a terrible winter and I want to spend time on the deck enjoying the fresh air through a fine cigar more than I want to push myself through 6-8 hours of competition. I am pretty confident on a couple of the events, but the other ones don’t play to any strengths and may be downright embarrassing. Either way, some back to basics for Ole Krakie
531 for strongman week 1, day 1
OHP
5 X 105
5 X 115
5 X 125 (slight miscalculation here, should have been 130ish, but a good set, all reps in)
Dick’s presses
3 x 3 x 95
Lat pulls
10 x 160
10 x 170
8ish x 180
(I completely neglected incline press, not intentionally)
Dips (slingshot assisted)
1 x 5 these weren’t feeling right so
rope cable pushdowns
10 x 125
rope cable OH extensions
3 x 10 x 85
This morning, my right elbow is tender between the top of the forearm and the bicep, the hell!
531 for strongman week 1, day 2
Deadlifts
5 x 275
5 x 305
3 x 345+ 2 x 345 (ran out of steam, but back to the bar within 30 seconds to complete my 5
reverse hyper ext
3 x 10ish x 90lbs these are awesome
I have been nursing my tender groin (that should be a FB status) all week. Some unsexy foam-rolling help unstick things. I am not getting old.
531 for strongman week 1, day 1 (2.0)
Deadlift
5 x 275
5 x 315
4 x 1 x 345 I could pull these fine, but something didn’t feel right, in hindsight I think my grip was failing, which is surprising because I have pulled 405 double-overhand with no issue
reverse hypers
3 x 10 x 90lbs
plank holds
1 steady, 2 rolling to and fro
531 for strongman week 1, day 1 (2.0)
Deadlift
5 x 275
5 x 315
4 x 1 x 345 I could pull these fine, but something didn’t feel right, in hindsight I think my grip was failing, which is surprising because I have pulled 405 double-overhand with no issue
reverse hypers
3 x 10 x 90lbs
plank holds
1 steady, 2 rolling to and fro
531 for strongman week 1, day 2 (2.0)
Front Squats
5 x 175
3 x 225 these hurt. My quads felt like they were going to tear and my groin was not happy.
OHP
2 X 5 X 95
5 X 115
5 X 125
Dick’s presses
5 x 95
4 x 95
4 x 95
Lat pulls
10 x 170
3 x 10 x 180
Incline press
5 x 155
5 x 185
5 x 205
531 for strongman week 1, day 3 (2.0)
woke up feeling like most of my hip turned into beef jerky, so lots of mobility
Log
130 x 5 (only cleaned once)
150 x 5 (only cleaned once)
200 x 0 miss loaded
180 x 3
190 x 1 a nice PR
then I went outside and threw some shit