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Tom Mutaffis
07-23-2009, 01:40 PM
I am going to start keeping a training journal here to help motivate me in training and give others an inside look at some of the work that I do to prepare for strongman contests.

So far this year I have qualified for North American Strongman Nationals (4) times, twice as a LW and twice as a HW - but competing at a LW bodyweight for all contests.

Statistics:
Height: 5'8
Weight: 215-225 lbs
Years Training: 10 (Strongman since 2006)

Some PR's:
Standing Overhead Press: 275 lbs x 9, 335 lbs 12" Log
Deadlift: 685 lbs @ 208 lbs, 600 lbs x 5 RAW
Squat: 385 lbs x 17, 575 lbs x 3 box squat, Front squat 475 lbs / 385 x 8
Power Clean: 295 lbs x 6
Box Jump: 54" / Standing Broad Jump: 9'6"

There are a good number of videos on Youtube:
www.youtube.com/tmutafs & www.youtube.com/atlargenutrition

My diet and supplement regimen is constantly adjusted based on short term and long term goals. I eat primarily whole foods and use basic, proven supplements. All of my training is 100% drug free.

Tom Mutaffis
07-23-2009, 01:43 PM
SW Florida's Strongest Man III
Competed down in Florida last weekend. This was a bit of a last minute trip and luckily I was able to stay with friends and ride with them to the contest. We had a bit of a hiccup on the way to Fort Myers from Fort Lauderdale (about a two hour drive) when the truck that we were driving had a mechanical failure. Luckily we were able to borrow another vehicle and showed up just as the rules meeting was taking place.

My bodyweight was only about 215 lbs and was not feeling very strong for this compeition. Decided to enter the HW class to have fun and make for a good challenge (HW competitors are generally ~ 300 lbs bodyweight). It was 99 degrees in the shade and there was a great crowd along with vendor tents and a sound system. The manager of the Bar / Restaurant said that there were a total of 500-600 people there that day and the crowd was definitely supportive.

Log Press - 250 lbs / Clean Once & Press For Reps
I was hoping for at least 7 reps on this event coming in. I found a good groove and was able to knock out 9 reps on the first clean. Set down the log for about ten seconds then hit another two reps. I dropped the weight and the head judge told me I had eight seconds left, cleaned the log again and managed to grind out one last rep for a total of 12 reps. This was a big PR and I was pleased. Tied for 1st place.

Video: 250 lbs Log Clean & Press For Reps (http://www.facebook.com/home.php#/video/video.php?v=135374685408&ref=mf)

Axle Deadlift - 525 lbs Axle / No straps, no suit, pause each rep
Wasn't sure what to expect on this event since I always use straps. I knew that grip would be the factor and the bar had been re-taped a few times before I went. First rep broke the ground and I lost grip right away. Was able to regroup and hit 3 reps, then with 10 seconds left pulled one more and managed to hold on at the lockout. 4 reps total on this event which was good for 1st place.

Crucifix Hold - 28 lbs sledgehammers in each hand
Really should have tried this at least once in training. I was not locked out properly and was using my biceps to support the weight. The judge was instructing me to keep my arms at 90 degrees - which I thought I had them parallel to the floor, but was disqualified at 20 seconds into the event. It was my mistake and this gave me last place on the event.

Stone Series - 300, 313, 335, 355, 365 to 54"
My stone loading has been pretty good lately and I have loaded the 355 in training so I felt good about this event. Unfortunately I did not apply my tacky correctly and some of the stones were new, ended up only getting one stone! That is the first time since my first contest that I bombed out on the stones. Last place on the stones, but my performance from earlier in the day was enough to keep me in 2nd place overall in the HW. Also qualified for Nationals as a HW for the 2nd time this year.

Overall I am happy with the contest. Didn't do as well as I would have liked but I had fun and am healthy, which is all that matters.

samadhi_smiles
07-23-2009, 01:45 PM
damn that log pressing is siiiiiiiiiiiick dude

strong dude!

slashkills
07-23-2009, 01:47 PM
Finally, ive been waiting for you to start a journal. Beastly strong stuff dude!

Tom Mutaffis
07-23-2009, 01:47 PM
Gym Training - 7/22 @ Lifestyle Fitness in Charlotte, NC

Was feeling pretty tired last night but really wanted to get back in the gym. Arrived there without any kind of real plan. Spoke with a couple of friends from Florida and decided to go for some deadlifts.

Bodyweight 217 lbs.

Warmup: Elliptical for 4 minutes @ level 2

Deadlift:
135 lbs x 10, 225 lbs x 3, 315 lbs x 2
405 lbs x 1, 495 lbs x 1 - Straps and belt.
545 lbs x 7 - PR for reps. Had more in the tank on this one, took video.

Video: 545 lbs x 7 Deadlift (http://www.facebook.com/home.php#/video/video.php?v=135895555408&ref=mf)

Strait Leg Deadlift:
315 lbs x 3 - First time doing these in years, keeping it light.
315 lbs x 2
315 lbs x 1

Rope Crunches:
50 lbs x 15

Getting late and my back was feeling pretty good so decided to call it a day.

Lones Green
07-23-2009, 05:18 PM
Those were great deadlifts man, saw the video on facebook.

jp2
07-23-2009, 09:17 PM
Your strong as hell!

Travis Bell
07-23-2009, 09:30 PM
Great stuff Tom! Thanks for starting this. I look forward to watching your progress.

Ben Moore
07-24-2009, 08:27 PM
Strong deads Tom - what's next for you?

Tom Mutaffis
07-25-2009, 09:50 AM
Strong deads Tom - what's next for you?

Thanks Ben.

In terms of contests I will be doing New Jersey's Strongest Man on 8/29 (already 20 LW's signed up), The Beast Of The East / Masters Nationals in South Carolina in September, and then Nationals in October. Might hit a USAPL RAW Push/Pull next month as well - just for fun.

_______________________

Thursday 7/23

Did not really eat much throughout the day and was pretty busy at work. Still ended up going to the gym but didn't want to push it so that I could do some OHP this weekend with strongman implements. Bodyweight - 217 lbs.

Warmup: 10 minutes on Treadmill @ 3 mph

Incline Bench Press:
255 lbs x 5
285 lbs x 5

Triceps Pushdown:
72.5 lbs x 10 x 3 sets

That was it for today, have my lunch packed for tomorrow - looking to get back to 220 lbs.

Tom Mutaffis
07-25-2009, 09:52 AM
Saturday 7/25 - Morning

Did well on my diet yesterday and finished the day over 220 lbs, woke up this morning at 219.5 lbs. Looking to maintain a steady morning bodyweight of 220 lbs while increasing strength / speed and improving body composition. This gives me some room to gain since cutoff for LW strongman is 231.5 lbs.

Went for a bike ride this morning with my Girlfriend. We went to the gym which is about 2 1/2 miles each way with decent amount of terrain.

Bike Ride: 5 Miles, Street riding - hills.

Didn't really do anything at the gym. Going to traing strongman this afternoon, or might just a 20 rep squat in memory of Jesse Marunde passing (7/25/07).

Lones Green
07-25-2009, 10:10 AM
Saturday 7/25 - Morning

Did well on my diet yesterday and finished the day over 220 lbs, woke up this morning at 219.5 lbs. Looking to maintain a steady morning bodyweight of 220 lbs while increasing strength / speed and improving body composition. This gives me some room to gain since cutoff for LW strongman is 231.5 lbs.

Went for a bike ride this morning with my Girlfriend. We went to the gym which is about 2 1/2 miles each way with decent amount of terrain.

Bike Ride: 5 Miles, Street riding - hills.

Didn't really do anything at the gym. Going to traing strongman this afternoon, or might just a 20 rep squat in memory of Jesse Marunde passing (7/25/07).

Be sure and get video!

Tom Mutaffis
07-25-2009, 06:45 PM
Saturday 7/25 - Afternoon

Am going to be doing two events training sessions tomorrow so decided to go to the gym today. I tried a new energy supplement and it didn't sit very well, but still wanted to hit some high rep squats. Bodyweight 219 lbs.

Squats:
135 lbs x 10
225 lbs x 5
315 lbs x 3
365 lbs x 1 - Add belt and APT knee sleeves, felt ok.
405 lbs x 14 - This is a rep PR. On a better day I think I would have had a couple more. Took video.

18" Box Jump w/ Dumbells:
50 lbs / hand x 2 - Just trying these out to see what they are all about. Might attempt a heavy one next week.

The gym was closing so I had to head home.

tomv
07-26-2009, 06:16 AM
Very much looking forward to reading the training journal of a much stronger Tom!

Keep at it mate, 405x14 is sweet.

Tom Mutaffis
07-26-2009, 03:22 PM
Trained today at SC Barbell down in Columbia, South Carolina. The Lake Norman guys were down there as well as veteran strongman Tom Kaufman. Everyone from NC wanted to do car deadlift and stones so I went along with them. Bodyweight around 220 lbs.

Car Deadlift:
Honda Accord (3rd Hole) x 10 Reps - Too light, stopped there.
Honda Accord (1st Hole) x 1 Rep - Still manageable. Saving my back/legs though - just testing the weight.

Atlas Stones:
230 lbs to 66" x 2 reps - Trying to see if I could go strait from the lap... had to shoulder it instead.
230 lbs to 66", 260 lbs carry & load to 54", 275 lbs carry & load to 54" - Wanted to try carrying the stones for nationals.

Took video of both events today, will post that later.

cphafner
07-26-2009, 03:28 PM
Wow those deads looked easy. What gym did you wind up joining? In Charlotte right? Where is the NJ strongest man being held?

Tom Mutaffis
07-27-2009, 06:15 AM
Wow those deads looked easy. What gym did you wind up joining? In Charlotte right? Where is the NJ strongest man being held?

I ended up joining Lifestyle Family Fitness in Charlotte. It is a nice, clean gym that is close to my house - but my no means a powerlifting or athlete gym. Just have to save my heavy training for the weekends.

New Jersey's Strongest Man is going to be in conjunction with a fitness expo down in Atlantic City. It would be a hike for you to come down, but should be a fun event.

benno
07-27-2009, 06:59 AM
Really looking strong tom.... Keep up the hard work mate. :thumbup:

brihead301
07-27-2009, 07:06 AM
Hell ya! I've been waiting for you to start a journal man. It's always interesting to read someone's journal that deadlifts cars as part of thier training.

Tom Mutaffis
07-29-2009, 07:41 AM
Here is a video from Sunday:

Car Deadlift & Atlas Stones Training (http://www.facebook.com/home.php?#/video/video.php?v=137827775408&ref=mf)

Tom Mutaffis
07-29-2009, 08:06 AM
Tuesday 7/28

Trained at Lifestyle Fitness in Charlotte. Arrived at the gym a little late and was feeling a bit tired.

Bodyweight is back up to 221 lbs.

Warmup: Elliptical for 3 1/2 minutes

Seated Military Press:
I do these down to my collarbone and each rep to complete lockout, full range of motion.
135 lbs x 7
185 lbs x 3
225 lbs x 2 - Final warmup set, felt pretty good.
245 lbs x 3 - Had a little more in the tank on this one.
195 lbs x 10 / 135 lbs x 7 - Very pleased here, was only shooting for 7 on the 195.

Complex / Giant Set:
Did about 10 sets total of the following, no rest.
- Rope Pushdown
- Pec Deck
- Chest Press
- Free Motion Low Flyes

muscled
07-29-2009, 08:19 AM
Looks like some honest hard work, Tom! Your journal is refreshing.

Tom Mutaffis
07-29-2009, 08:15 PM
7/29/2009

Trained at Lifestyle Fitness in Charlotte. Ended up getting to the gym a little later than I would have liked tonight as well. Bodyweight steady at 221 lbs.

Warmed up with some walking and stretching. Haven't done any OLY lifts in a little while and wanted to start working them back in.

Hang Cleans:
135 lbs x 10
185 lbs x 5
225 lbs x 3
275 lbs x 7 - Good set, might have been able to push for a couple more.
300 lbs x 3 - Transitions were shaky, shut it down.
235 lbs x 5

The rest of the workout was done alternating between movements with little rest...

Timed Hold:
235 lbs x 20 seconds
225 lbs x 20 seconds

Hammer High Row / Hammer Underhand Row:
70 lbs each side x 20 / 50 lbs each side x 10

Chins:
BW x 5 x 3 sets

Back Hyper's:
10 lbs x 15

tomv
07-30-2009, 04:39 AM
They're massive Hang Cleans TM, is that down to a full squat?

Tom Mutaffis
07-30-2009, 06:15 AM
They're massive Hang Cleans TM, is that down to a full squat?

Thanks Tom. They were all power cleans - caught them pretty high. My technique on the full clean is getting better though, just need a little more practice.

Shae
07-30-2009, 07:45 AM
Looking strong as Hell Tom. But you always do.. Keep killing the weights..

Justin Ryan
07-30-2009, 08:11 AM
Awesome Lifts Tom, That Car Deadlift video is so cool!

Tom Mutaffis
08-02-2009, 08:55 AM
Thanks guys.

My schedule was thrown off a bit yesterday but still made it to the gym. Wanted to try some box squatting but right knee was a little sore so decided to deadlift instead. Bodyweight is steady around 220 lbs. I figured that I might as well try to learn how to use my deadlift suit so just worked with some singles.

Warmup: Elliptical for 3 Minutes

Deadlift:
135 lbs x 5
225 lbs x 5
315 lbs x 3
405 lbs x 1 - Add belt and straps.
495 lbs x 1 - Add suit, straps down
585 lbs x 1 - Easy pull, straps down

That was it for today, the gym was closing so I had to wrap things up. Would have liked to have done a bit more volume but might do some rack or deficit work again later this week. The 585 had good speed and I am looking to hit 700 once I am comfortable with the suit.

Shae
08-02-2009, 10:00 AM
Great job Tom. 700 will fall for you real soon.

cphafner
08-02-2009, 12:36 PM
I ended up joining Lifestyle Family Fitness in Charlotte. It is a nice, clean gym that is close to my house - but my no means a powerlifting or athlete gym. Just have to save my heavy training for the weekends.

New Jersey's Strongest Man is going to be in conjunction with a fitness expo down in Atlantic City. It would be a hike for you to come down, but should be a fun event.

Ah, that stinks. I was hoping maybe central Jersey. W/O a car getting to AC is tough.

Tom Mutaffis
08-03-2009, 06:25 AM
Had a good events day yesterday, ended up hitting two sessions and did mostly speed work. Bodyweight steady around 220 lbs.

8/2 - Morning
Did some strongman training with The Lake Crew. Had a good group out there and most of them were getting ready for the Beast Of The East contest.

Truck Push / Chain Drag Medley:
Hummer H3 / 450 lbs Anchor Chain - 85 ft. each in 40 seconds

Keg Press:
Did these even grip to get ready for Jersey, much harder than mixed grip.
160 lbs x 1 - Quick lockout.
160 lbs x 1 - More stable on this one.
160 lbs x 1 - Add helmet, good lockout.

Tire Flip:
850 lbs tire x 13 flips uphill - Took me about 57 seconds

8/2 - Afternoon
Trained at my friends house with another strongman group, he is getting ready for Nationals.

Yoke / Farmers Walk Medley:
425 lbs x 50 ft / 235 lbs x pick
515 lbs x 50 ft / 235 lbs x 50 ft - Fast, about 17-18 seconds.
655 lbs x 50 ft / 235 lbs x 50 ft - Still quick, 20 seconds.

Log Press w/ Bands:
90 lbs + mini's x 3
140 lbs + mini's x 3
170 lbs + mini's x 3
190 lbs + mini's x 3 - Still had speed.

Log Support:
260 lbs + bands x 10 seconds hold

That was it for the day, felt good afterward. I am thinking about doing a contest in Virginia next weekend but it will be a 5 hour drive each way and I would have to travel up there the morning of the event.

benno
08-03-2009, 08:03 AM
Impressive workouts Tom, Great stuff. :thumbup:

Travis Bell
08-03-2009, 08:57 AM
Tom, how do you do the log press with bands?

Tom Mutaffis
08-03-2009, 12:37 PM
Tom, how do you do the log press with bands?

I plan on posting a video with that exercise in there. Basically we just set the log at around chest height in a power rack and then anchor the bands to heavy dumbells / kettlebells down on the floor then loop them over the loading pins on the log. It really forces you to be explosive and is a good way to mix things up for overhead press training.

Tom Mutaffis
08-05-2009, 07:05 AM
8/4 - Tuesday

Trained with one of the local strongman competitors down in South Carolina in his garage. Everyone was doing bench press so I decided to do some close grip and accessory work. Diet has been pretty good, but could use a little more sleep. Bodyweight steady around 220-223 lbs.

Warmup: Incline log press, band stretching, etc.

Close Grip Bench Press / High Incline Press:
135 lbs x 10 / Log (empty) x 10
185 lbs x 5 / Log (empty) x 5
225 lbs x 3 / Log (empty) x 5
275 lbs x 3 / 95 lbs Dumbells x 3
315 lbs x 9 - Got the 10th with a little tap. PR. / 95 lbs Dumbells x 3

Incline Log Press:
240 lbs x 11 - Pretty strict form, felt good on this set. Haven't done these in a while.

Headed home to have some dinner since it was already about 9:00 PM.

Tom Mutaffis
08-07-2009, 06:55 AM
I haven't trained this week because I decided to do a contest up in Virginia tomorrow. It is about a 5 1/2 hour drive so I am waking up at 4 AM to hit the road and driving up... should make for an interesting day.

Here are some videos of training from this past week ->

Events from Sunday:
http://www.facebook.com/home.php#/video/video.php?v=141762800408&ref=mf

Pressing from Tuesday:
http://www.facebook.com/home.php#/video/video.php?v=143159960408&ref=mf

Shae
08-07-2009, 07:31 AM
Great job in the videos Tom. Good Luck this weekend, I know you will do great..
:thumbup:

muscled
08-07-2009, 09:01 AM
These videos are an ispiration to me, Tom. I particular enjoyed the tire flip and 405 x 14 squat. You have phenomenal grip, explosiveness and endurance. You will do well at the meet. Good luck, and please keep on postin'!

vdizenzo
08-07-2009, 09:03 PM
Good luck in your contest.

Ben Moore
08-07-2009, 09:07 PM
Good luck Tom - you have become quite the beast man.

kingkong51
08-07-2009, 09:41 PM
Good Luck

Tom Mutaffis
08-10-2009, 05:43 PM
Thank you for the support guys, I really do appreciate it.

______________________________________________


Brute Strength Gym Strongman Contest - Norfolk, VA
I committed to this contest last minute and it is a gold level event which means relatively heavy events but nothing outrageous. The biggest challenge for me was going to be waking up at 4:00 AM to drive for 5 hours alone to the contest and then compete.

My bodyweight has been steady and although I was still a little tired from the previous week of training I was feeling pretty good coming into this contest. Woke up around 221 lbs and packed a couple of meals then jumped in the car. When I arrived I ran into the Police/Fire/Military LW National Champion, and knew that we would battle it out all day just as we had at a previous contest. Weighed in at 227 lbs with clothes and shoes on then went to relax for a bit. After the rules meeting I looked at some of the equipment and quickly realized that my lack of experience on the power stairs and conans could hurt me since this contest was going to be about speed and conditioning.

Log Press - 220 lbs 12" Log For Reps
This is typically a good event for me and being that I was the first competitor to go I knew that I would have to post a good number here. The log felt solid and I found a groove, knocking out 15 reps in about 35 seconds. I set the log down to take a breather then picked it back up and pressed out another 4 repetitions before time expired. Total of 19 reps and 1st place (PR as well).

2" Axle Bar Deadlift - 453 lbs For Reps
This event did not allow straps or suits. Because of this I have to change my form a bit but my deadlift has been getting better lately. A couple of competitors posted some great numbers before me so I set my sights on 10 reptitions. The first 7-8 were easy and then my pace slowed a bit. The 9th went up with a little hitch and I stood up to re-set. I realized that time was running out and reached down then pulled another solid rep for a total of 10. This was good for 3rd place and also another PR (Have done 500 x 11 with up and down commands on a barbell @ 200 lbs, but axle is another world).

Medley - 220 lbs Farmers / 700 lbs Tire x 3 flips / 280 lbs Power Stairs
I knew that I could fly on the first two legs of the medley and there had already been some good times posted. I was sprinting with the farmers and one-motioned every rep on the tire but once I ran to the power stairs everything fell apart. My stance was too close and I could not clear the lip of the aparatus due to my height. I had to re-set and wasted a lot of valuable time fumbling with the implement. By the 4th stair I had the hang of it but that was too late. Ended up in 5th by 1/10th of a second on this one and cost me valuable points. Still holding onto 2nd overall.

Conans Wheel - 570 lbs for 2 laps (200 feet?)
This event was another one where some great times had been posted by the local strongmen. I knew that I could finish without a drop but did not have a chance to try this with any weight or train for this event. My first lap was solid and then I realized that it was time to turn on the speed - second lap was as fast as anyone's and then I accidentally dropped the implement an inch before the line. I quickly regrouped and picked the implement then bulldozed it forward and crashed to the ground crossing the line. This was good for 4th place and now left me in a tie for 2nd overall.

Atlas Stones - 225 lbs, 250 lbs, 270 lbs, 300 lbs, 330 lbs to 49"
With the venue being indoors I knew that tacky would work well here. After a disappointing stone run in Florida I wanted to win this event and my previous PR for a 5 stone series is 20 seconds. The whistle blew and I attacked the first stones, one-motioning the first 3 up onto the platform. The final two stones went up with ease and completed the series in a time of 18 seconds, 1st place.

This secured my second place finish but also put me within reach for the win had I not made the mistake on power stairs. It was a fun day with great equipment, venue, competitors, judging, and prizes. I will post

My placing here put me in the lead for the Southern Slam Strongman Series going into the final event in three weeks. This also qualified me for nationals for the 3rd time as a LW (also qualified 2X as a HW).

Next up is New Jersey's Strongest Man on 8/29 in Atlantic City, NJ.

Tom Mutaffis
08-10-2009, 05:53 PM
Here is some footage from the contest:

http://www.facebook.com/video/video.php?v=144982175408&ref=mf&__a=1

slashkills
08-10-2009, 06:25 PM
Thats very impressive tom! Good luck at jerseys strongest man comp!

Edit: a 1000lbs tire flip:omg:

Tom Mutaffis
08-11-2009, 06:09 AM
Sunday 8/9/09

Wanted to go for a bike ride since it was nice outside and I figured that it would be good active recovery. Ended up being a bit more volume than I had wanted but was still fun.

Bike Ride:
11-12 miles in about two hours; mostly paved and gravel - a lot of hills.

After the bike ride I relaxed for a bit then went to the buffet. Have bumped up my protein intake with (1) Opticen shake and (2) Nitrean shakes along with (1) Results drink everyday; bodyweight is climbing slightly and am feeling strong.

Here are some pictures from the contest...

Tom Mutaffis
08-11-2009, 06:11 AM
A couple more photos...

brihead301
08-11-2009, 07:26 AM
You're a beast dude!

Shae
08-11-2009, 07:35 AM
You're a beast dude!

+1..... Great job Tom.

FFHill
08-11-2009, 08:20 AM
Nice work Tom!

muscled
08-11-2009, 01:23 PM
Unfrickinreal! A-N-I-M-A-L!

Justin Ryan
08-11-2009, 01:45 PM
Great job at the event!!

You're a beast Tom!!

Cmanuel
08-11-2009, 08:28 PM
Great job tom. Ill be subscribing to your log and will cheer you on as you kick ass in strongman

Tom Mutaffis
08-13-2009, 06:27 AM
My diet has been good this week, bumped up the protein and also added in some additional carbs to help me put on a little bit of size. Still eating relatively clean and weighed myself this morning at 223.5 lbs. I have two contests on back to back weekends later this month and one of them is a two day event; both very heavy. Will need the bodyweight to be able to recover and there is a good mix of static events / medleys so I also need to keep my conditioning up.

Yesterday I did some cardio at the gym at work; it is small but they have some good Precor brand equipment there.

Cardio - Elliptical:
30 minutes @ level 2, ramp level 8 - This was pretty easy, heart rate between 105-110 bmp. Was talking on the phone with my Grandfather for half of the workout.

Am feeling mostly recovered from the contest / weekend and am going to get back in the gym today or tomorrow.

Tom Mutaffis
08-15-2009, 02:52 PM
Saturday 8/15/2009

Was feeling a little bit tired today but wanted to hit the gym to do some pressing so that I can focus on other events tomorrow. Trained at Elite Fitness up in Huntersville, bodyweight a little over 220 lbs.

Warmup: Elliptical and some light machine work.

Hammer Strength Incline Press:
2 plates each side x 5 x 2 sets
3 plates each side x 5
4 plates each side x 3
5 plates each side x 4 - Might be a PR, last time that I did these was over two years ago. Took video.
3 plates each side x 8 - Easy set
1 plate each side x 12 - Wide grip, slow tempo.

12" Log Clean & Press:
This was clean & press each rep, working on viper pressing.
160 lbs x 3
210 lbs x 2
225 lbs x 7 in 30 seconds - PR for speed, all one-motion presses but didn't hold the lockouts. Took video.
255 lbs x 1 - Minimal rest, no belt, no sleeves.

One-Arm Dumbell Press:
This is in a contest coming up and I have never really done them.
100 lbs x 3
125 lbs x 1 - Fairly easy but a little unstable on the shoulder.

Grip Work:
Did a few sets of timed hangs; 45 seconds, 30 seconds, 30 seconds - not to failure.

That was it for today, will be doing some strongman event work tomorrow.

Clifford Gillmore
08-15-2009, 02:54 PM
I'm always impressed by Strongman pressing, your no exception here Tom.

Tom Mutaffis
08-17-2009, 03:53 PM
Thanks Risk - my press was a strength of mine for a while, am just starting to ramp back up my accessory work and will be looking for new PR's soon.

_________________________

Sunday 8/16/2009

Woke up today feeling pretty tired. Ended up going for a bike ride and then doing some strongman events in the afternoon. Depsite not having much energy the plan was to go for a heavy yoke walk, and so I stuck to that plan.

Bike Ride: 30 minutes @ Moderate Pace, mostly hills.

Rested for about an hour then headed to strongman training. It was quite hot in South Carolina.

Yoke Walk:
515 lbs x 25 feet x 2 Runs
605 lbs x 20 feet - Felt way heavier than it should.
755 lbs x 20 feet - Again felt heavy.
875 lbs x 25 feet- Had a couple of drops, each time went further and probably could have gutted out more if I had to. This is the heaviest I have ever gone and my calves are not happy with me today.

Plyometric Work:
Standing jump to 42" x 5 reps (had more)
5' Broad Jump to 42" - This was tough!
7' Broad Jump to 20" - Easy
9' Broad Jump to 20" - Barely got it
One-Leg Broad jump, 7'

The jumping was good. I think that it helps to improve my timing on some of the events and for certain lifts like cleans. Took some video that I will post up later on.

Tom Mutaffis
08-20-2009, 06:58 AM
Tuesday 8/18

Trained after a long day at work. Have been eating clean but need to bump my calories and put on some bodyweight for upcoming contests. Slightly under 220 lbs for this workout.

Axle Bar Clean & Press:
165 lbs x 1 x 5 sets - Warming up
225 lbs x 2 - Trying a new technique
225 lbs x 2 - Very efficient on this one (not going heavy since the contest is 220 and 230 axle in a medley).

Zydrunas Press:
This is a newer exercise that apparently the big man does to work his overhead. You sit in a power rack, legs out in front and thne do a seated press. There is no way to use any legs for stability or assistance and there is no back support. Very challenging.
165 lbs x 3
175 lbs x 7
215 lbs x miss (stability)
175 lbs x 3

Core Work:
165 lbs good morning / band crunches - Did a couple of circuits here.

That was it for the day. Going to regroup and start packing down food, can probably hit 2-3 more training sessions before NJ's Strongest Man on 8/29.

Tom Mutaffis
08-20-2009, 07:05 AM
8/19/2009

A couple of my training partners have been doing mid-week stone work. Decided to give it a shot last night. Bodyweight is back to 220 lbs now, making progress.

Atlas Stones:
240 lbs x 3 to 48" - Warmup
300 lbs x 1 to 58" - Final warmup.
335 lbs to 48" / 240 lbs to 58" alternating - Completed (3) on the 335 and (4) on the 240 in good time.
240 lbs x 10 to 58" - Getting comfortable with the higher box. Finished this set in about 55 seconds, one-motioned a few (took video).

Today is going to be a long day at work and will not be able to train. Planning on doing some gym work and maybe GPP stuff this weekend then resting for the contest.

Tom Mutaffis
08-21-2009, 08:17 AM
The changes that I have made to my diet seem to be working. Woke up today at 223 lbs; which is a 3-4 lbs increase this week. My goal is to have a morning bodyweight of 225 lbs next week leading into the contest. This could be challenging with the long drive thrown in (9+ hours).

We had a VP in town at work and so our team went out bowling last night. Not my best sport but it was fun.

Bowling:
Played 3 games in about two hours; shot 103, 107, 120 something.

I think that I strained my hip flexor while bowling. Thinking about doing some box squats or front squats this weekend but that will depend on how everything is feeling.

slashkills
08-21-2009, 11:53 AM
I can barely shoot a 140 with bumpers:(

hope your hip flexor heals up soon.

Tom Mutaffis
08-24-2009, 01:25 PM
Thanks Slash - it turned out to be very minor and was healed in about a day.

____________________


Saturday 8/22/2009

Worked out today at Lifestyle Fitness. Ended up training a little later than I had wanted but caught up on some sleep though which was good. Bodyweight was at 224 lbs so everything is on track there.

Warmup: 7 Minutes on Elliptical / Low Resistance - Knee was a little sore.

Box Squat:
135 lbs x 5 x 3 sets
225 lbs x 5 x 2 sets
315 lbs x 3 x 1 set

Box Squat / Hammer Strength Low Row:
This was the Iso-low row with the 4 different hand positions. Would do a set of squats then hustle to the low row and hit a different grip each time.
405 lbs x 1 x 5 sets, 2 plates x 7 x 5 sets - All done no rest, good pace.

Box Squat / Hammer High Row (Underhand) / Hammer Shrug:
315 lbs x 2 x 5 sets / 2 plates x 5 x 5 sets / 2 plates x 5 x 5 sets - Again no rest, started feeling the fatigue toward the end but finished easily.

Back Hyper:
25 lbs x 12

Ab Crunch Machine:
110 lbs x 12

Stretching:
Mostly low back and hamstrings, stretched for about 3 minutes.

Good easy training, planning on doing some conditioning stuff on Sunday and then maybe one more gym day before New Jersey's Strongest Man.

Tom Mutaffis
08-24-2009, 03:43 PM
Sunday 8/23/2009

Went for a bike ride in the morning for about 45 minutes; mostly hills. Rode through the UNC Charlotte campus.

Tom Mutaffis
08-25-2009, 08:07 AM
Monday 8/24/2009

Trained at Lifestyle Fitness in Charlotte. Wanted to get in a good upper body workout before the strongman contest this weekend. Bodyweight is up to around 225 lbs.

Warmup: Elliptical for 3 minutes

Incline Barbell Press:
135 lbs x 10
185 lbs x 7
225 lbs x 3 x 2 sets
275 lbs x 3
325 lbs x 3 - PR! Haven't gone heavy on these in a while, felt good.
185 lbs x 10 - Wide grip, pause, slow tempo.

Iso Pulldown / Iso Seated Row:
250 lbs x 5 / 250 lbs x 5
250 lbs x 5 / 250 lbs x 5
200 lbs x 5 / 200 lbs x 5
200 lbs x 5 / 200 lbs x 5
175 lbs x 10 / 175 lbs x 10

Circuit:
One Arm DB Rows (100 lbs), Pushdowns (45 lbs), Crunches (57.5 lbs), Back Hyper (25 lbs), Hammer Curls (35 lbs), Incline Flyes (35 lbs), etc.

That was it for last night. Had a good workout and now just going to rest this week for NJ's Strongest Man. The events are a press medley (axle/axle/log/log/keg/dumbell), sandbag carry for distance, yoke race medley, stones, max log, farmers walk. It will be at the Atlantic City Convention Center at a fitness expo. Right now there are 20 LW competitors signed up so it promises to be a competitive field.

Tom Mutaffis
08-31-2009, 07:16 AM
I just returned from New Jersey's Strongest Man. It was quite a battle but ended up taking home 1st place in the Open LW division against a stacked field of more than 15 athletes.

Full writeup with pictures and video will be posted later.

Jorge Sanchez
08-31-2009, 07:26 AM
Congratulations, Tom. That's a big win!! Looking forward to the videos.

Off Road
08-31-2009, 07:30 AM
Nice job Tom :thumbup:

Lones Green
08-31-2009, 07:33 AM
Awesome Tom!

Travis Bell
08-31-2009, 09:21 AM
Congrats Tom!

evilxxx
08-31-2009, 09:02 PM
Nice job in Jersey... just looked at a few of the pics you posted on facebook. Did you get a chance to visit most of the stuff on the boardwalk? or did you just stayed on the Harrah's and Borgata area?

Tom Mutaffis
09-01-2009, 02:16 PM
Thanks guys, I really appreciate the support.

Getting ready to go and do it again this weekend at the Beast of The East, a two day contest in South Carolina. Am also currently leading the Southern Slam Series and this is the final contest:

http://www.southcarolinabarbell.com/salestemplate/SouthernSlam.htm

(Click Page 1 for the LW Class)


Nice job in Jersey... just looked at a few of the pics you posted on facebook. Did you get a chance to visit most of the stuff on the boardwalk? or did you just stayed on the Harrah's and Borgata area?

We stayed at the Flagship in Atlantic City and went out to Harrah's; was only in AC for one day. I spent Friday night up in Scotch Plains / Westfield / Cranford and stayed with family there. It was about a 10 hour drive each way but we did stop in Virginia on the way up so that I would at least have some rest for the contest.

Tom Mutaffis
09-01-2009, 03:06 PM
New Jersey's Strongest Man Write-Up

I was very excited about this contest since I haven't competed in the Northeast in over a year and there was a stacked field of competitors signed up for the event. With six brutal events in line I knew that I would need a lot of energy and tried to put on some weight in the 10 days leading up to the contest. I also wanted to visit family and drove 11 hours between Thursday and Friday then spent the night in Central Jersey. Woke up early on Saturday for the two hour ride down to Atlantic City and wasn't feeling very well on the car ride down.

Made it to the venue and weighed in at 227 lbs with clothes, shoes, etc.

Had the opportunity to catch up with some friends who I had not seen in a while and relaxed for a little bit while the equipment was set up.

Max Log Press:
This log was tough! I tried 240 in warmups and was all over the place. The huge cutouts made the clean pretty hard and the log was 13" diameter of solid steel pipe which weighed over 150 lbs empty. Was hoping for the grey log that we used at Northeast Beast but the HW's had that one. I wanted to open big since we had more than 15 competitors and knew there could be some ties.
280 lbs - Good lift, this settled me down as well.
300 lbs - Good lift, now only about 5 competitors were still in the running.

One of the other competitors hit a 310 log on his 3rd attempt to take the lead and I had the opportunity to go after him. Based on how the 300 felt I was thinking about going 310 but something inside of me said to put it on the line.

320 lbs - Good lift! I was very pleased with this. Almost missed the clean but stabilized and hammered the press. Video: http://www.facebook.com/home.php#/video/video.php?v=1037275307516&ref=mf

Sandbag Carry for Distance:
We used a lumpy 250 lbs ironmind sandbag for this one. Some guys seemed to fly with it and others struggled a bit, looked like the placement and grip were very important. One competitor posted an outstanding 360 feet and anything in the 300 range was toward the top of the pack. I had a bad pick and had to sit and reset the sandbag in my lap. Didn't want to waste time so I just took off with it keeping a steady pace but couldn't run because my grip wasn't good. Ended up grinding out the 250 lbs sandbag for 297 feet (5 turns) for 5th or 6th place on this one.

Press Medley: 220 axle / 240 axle / 245 log / 250 log / 130 dumbbell / 160 keg
A handful of competitors managed to finish this event so speed became a factor. I decided to just run down the line and try to move quickly between implements. The axles and logs were no problem but once I got to the dumbbell things fell apart. Having never pressed one before my technique was terrible and I missed it 4-5 times and wasted about 10 seconds before getting it. Quickly sprinted to the keg and pressed it with ease, edging out the win by 2 seconds on this event.

Farmers Race:
We did 260 lbs for 85-100 feet strait course. I picked the implements and the grip did not feel great so I was a bit concerned. Some great times were posted and it seemed that the top finishers were all within about second of each other. Had a good pick and kept it steady through 50 ft, from there I realized that my grip was fine and turned on the speed. Managed to make up some time and finished in 11.4 seconds but in the tough field it was only good for 6th place; the winner finished in 10.4 seconds.

Atlas Stones:
This was a unique setup where we had to do 3 different stones, each one loaded over a bar for two reps (250 lbs, 275 lbs, and 300 lbs). Going into this event I was in second place by 1 point but had two event wins, so if I won the stones I won the contest. The leader had the opportunity to go after me and I knew that a big time would have to be posted. One of the competitors posted the best time at around 37 seconds and I knew that I had to really attack the stones in order to come out on top. I one-motioned the first stone then threw it to the side. The next stone lapped and loaded quickly then moved onto the final stone. I could feel my tacky pulling a little bit but managed to roll the stone into my lap and dump it over the bar for the winning time of 30 seconds!

Took home 1st Place Overall in the 231 lbs Class by about 6 points in a tough field with more than 15 athletes.

slashkills
09-01-2009, 03:21 PM
Damn dude give some one else a chance to win lol. Great work

Tom Mutaffis
09-02-2009, 12:44 PM
Am still working to recover and get ready for this weekend.

My body is not sore but all of the driving and the long day of competing has my CNS a bit burnt out. My diet has been good and I have been drinking (3) Nitrean Shakes per day, taking Results, and eating high protein / high carb. Might bump my fat intake slightly over the next couple of days for some added energy; my bodyweight is safe so I don't have to worry about that.

Tonight is half price sushi at a good place near my house so I will probably head there after work then possibly do some light dumbell training tonight when I get home to keep the blood flowing.

It is now three days out from the two-day event.

Tom Mutaffis
09-02-2009, 12:47 PM
Here are some additional videos from last weekend; I have a couple of others that I may post later.

Max Log (different angle): http://www.facebook.com/home.php#/video/video.php?v=157741015408&ref=mf

Atlas Stones: http://www.facebook.com/home.php#/video/video.php?v=157712470408&ref=mf

Tom Mutaffis
09-04-2009, 11:28 AM
I am feeling more recovered as the week goes on and should be ready for the contest this weekend. My bodyweight peaked last night at around 227 lbs and woke up today at 223.5 lbs which is basically where I was looking to be.

Tomorrow is going to be three events:

- 18" Deadlift for Max
- Log Clean & Press for Max
- Farmers Hold for Time (260 lbs each hand)


On Sunday there are five more events:

- Keg Press Medley (175 lbs to 250 lbs)
- Car Deadlift for Reps
- Farmers Race (250 lbs per hand for 160 ft, turn at 80 ft.)
- Truck Push / Chain Drag Medley (10,000 lbs truck, 700 lbs anchor chain)
- Atlas Stones (240-340 lbs, 66"-48" boxes)

This contest is called The Beast of The East and will also decide the winner of the Southern Slam Strongman Series (10 contests in 5 states to determine a regional champion).

Tom Mutaffis
09-09-2009, 10:55 AM
Beast of The East 2009 - Day 1
Though I tried to rest as much as possible without directly training for this contest and competing / traveling back to back weekends did take a toll on me. Was feeling alright on Saturday for day 1 and easily made weight (227 lbs with clothes on). The contest started at 3 PM and the LW's began on the deadlift.

Max Silver Dollar Deadlift (18"):
755 lbs - Opener, went up easily.
845 lbs - PR, another easy lift. This also narrowed down the field of athletes.
905 lbs- Good lift! I was excited, this is the number that I had in my mind before the contest. Looking back I could have opened heavier and did have some more in the tank on the final pull. Tied for 2nd on this event.

Max Log (Clean & Press):
I wasnt sure what the deadlift had taken out of my back and didn't have much of a chance to warmup so I picked a conservative opener.
270 lbs - Easy lift, warmup.
290 lbs - Again a smooth lift, this one secured the event win.
335 lbs - Miss. I tried for the National record. Had a powerful clean but the surface was uneven and I took a step forward. Couldn't get my weight on the heels to drive the press. Still won the event -1st Place.

Farmers Hold:
270 lbs / Hand x 41 Seconds - PR! I could have held on for a couple more seconds but I felt the weight pulling on my right bicep. Had to put them down to avoid risking injury. Despite this being a great time for me unfortunately this only gave me 13th out of 14 competitors. Need to work on my grip.

Going into the Farmers Hold I was in 1st Place by 6 points, but I believe this has dropped me down quite a bit in the standings going into day two. Will have to regroup and battle back.

Tom Mutaffis
09-09-2009, 11:06 AM
Beast of The East 2009 - Day 2
Fatigue had set in and the 1 1/2 hour drive back and forth coupled with the heat left me drained. I did everything that I could to dig up some strength for the first couple of events to try to get back in contention for the win.

Keg Press Medley - 150, 175, 200, 225, 250 lbs
I had only done this event twice previously but had hit the 250 and felt pretty confident. In warmups everything felt heavy so I just saved it for when it counted and figured I would do my best. Hammered through the first four kegs and then lost my balance on the 5th. Took a few steps back and reset then did an ugly bent press and got the lockout! The slip up on the final keg cost me the event win but I did take 2nd Place here.

Car Deadlift - Chevy Sedan
A lot of people were struggling in warmups, but then as the other competitors started to go some big numbers were posted. I got to go second to last in this event which was helpful but 23 reps was the number to beat. I strapped in and got to work, hitting 24 reps in about 50 seconds. Took a quick breath and pulled 3 more to ensure that I would collect first place points here. 27 reps - 1st place. This also put in 2nd Place overall, 1/2 point behind the leader.

Truck Push / Chain Drag Medley
Unfortunately my body and CNS were pretty much crushed at this point. I had torn a small callus and fatigue was setting in. The truck push was easy but the chain was brutal as always. I had some grip problems and had to reset, also made the mistake of stopping when another judge's whistle blew which cost me a couple of seconds. Finsihed with 20 ft. on the chain which was mid-pack, two more feet would have put me in the overall lead for the contest.

Farmers Walk - 250 lbs for 160 ft (w/turn)
After watching many of the other competitors tear their hands to pieces I knew that this event would be pretty brutal. Not many competitors had good foot speed so my plan was to make up time there. Made the turn in 10 or 11 seconds but started to have some grip problems and had a drop around 100 feet. Picked and quickly turned on the speed but didn't have enough grip to make it to the finish line. Fell short by about 5ft and the final drop tore 5 calluses. My hands were ripped apart but I managed to drag the 500 lbs of implements across the line and finished the course in 51 seconds. This was middle of the pack and I was now in 4th overall, 5 points out of 1st place.

Stones - 230 to 340 (66"-48" decending plaforms)
The head judge let me know that I had already locked up the Southern Slam Series prior to this event. I was only 1/2 point off the podium so I decided to try to bandage my hands and make a run at the stones, which is typically a good event for me. Disaster struck when I loaded the 3rd stone and then it rolled back off the platform. This cost me a lot of time but I loaded the stone and then pulled the 4th stone into my lap. I just missed the lip of the 52" platform but instead of risking further injury and fighting it I decided to just drop the stone and save it for another day.

I brought home with one of the biggest titles that I have won to date, the LW Southern Slam Champion. It comes with a very dangerous looking sword, cash prize, and free entries to all contests next year.

My body is shot... knee is hurting, biceps are beat up, 6 torn calluses, crushed my finger on the chain, and I have scrapes and bruises all over. Going to take it easy for a couple of weeks and then get back in the swing of things. I don't like to compete without preparation or when I am not 100% but the Southern Slam was on the line and I really wanted that title.

Will post up pictures and videos shortly.

gatorman2k6
09-09-2009, 11:06 AM
Nice work Tom! Congrats on the win man. I really enjoy looking in here and seeing how a strongman trains because I am always amazed with their overall strength and endurance. BTW, I see you are in Charlotte, you ever travel over to Raleigh, because if you do, I am in school and would love to work out or at least watch you work out to get some pointers.

Tom Mutaffis
09-10-2009, 03:13 PM
Nice work Tom! Congrats on the win man. I really enjoy looking in here and seeing how a strongman trains because I am always amazed with their overall strength and endurance. BTW, I see you are in Charlotte, you ever travel over to Raleigh, because if you do, I am in school and would love to work out or at least watch you work out to get some pointers.

It was not a great contest for me but I still achieved the overall goal and won the Southern Slam. Right now I do not know of any events in Raleigh but I will keep you posted.

Tom Mutaffis
09-10-2009, 03:15 PM
Some pictures from the contest...

Tom Mutaffis
09-10-2009, 03:17 PM
More pictures...

Tom Mutaffis
09-10-2009, 03:19 PM
Here is a photo of all of the LW competitors and my Southern Slam Championship trophy.

slashkills
09-10-2009, 03:27 PM
Congrats on the big victory tom!

Drew92
09-10-2009, 04:55 PM
Dude 27 rep deadlifts would be brutal with any weight, but you did it lifting a car. Nice work.

Off Road
09-10-2009, 05:26 PM
Awsome. Congratulations.

Quick question...how much weight does the car deadlift feel like (in pounds)? I always wondered.

twm
09-10-2009, 06:08 PM
tom, congrats on the wins in the recent contests. your training is superbly impressive in all respects

Tom Mutaffis
09-11-2009, 07:57 PM
Thanks guys; I really appreciate the support!

Off Road - The car deadlift is a pretty unique event. Each aparatus is different and there are a lot of variables since the length of the car deadlift in many cases is adjustable (which gives different leverages). For this contest I believe the weight was somewhere in the neighborhood of about 455-475 lbs in hand, and we did not have to reset each rep. The funny thing is that these can be pretty deceptive. We had a car deadlift at nationals that was 550+ lbs in hand but it was a small car, and then I have seen others where a big truck only ends up being 400 lbs in hand.

I have some more pictures from NJ's Strongest Man that I will post below. My body is still somewhat beat up (tweaked my knee, biceps strained, torn calluses) but I am looking at resuming training this weekend. Tomorrow I'll be helping a coworker move; which always seems to make for some interesting strength challenges.

Tom Mutaffis
09-11-2009, 08:02 PM
Here are a couple more pictures from NJ's Strongest Man. The first one is me getting psyched up for the log, and then fighting for the press on the 320 lbs overhead.

The final picture is the 250+ lbs sandbag carry for distance where I went about 300 feet with 5 turns, as you can see my grip was not very good and much of the weight was toward the bottom.

Off Road
09-11-2009, 08:20 PM
Thanks for the info on the car lift. I hope you heal fast and you train well this weekend. You keep inspiring us.

LuNa
09-12-2009, 12:12 AM
Wow, congrats on the prize! I love reading your journal, every time i come in here it seems you won another prize. Also, great that you still find the time to give newbies (me) advice. Great job!

Cmanuel
09-12-2009, 10:51 PM
Inspiring stuff here. Keep up the good work tom! Its always good to see a fellow carolinian whooping ass at these events!

Tom Mutaffis
09-13-2009, 05:15 PM
Thanks everyone.

Am still beat up from competing recently, looks like I have some muscle strains and my CNS is basically destroyed. Going to ease back into things and try to build some gym strength.

Trained today at Lifestyle Fitness, BW is around 225 lbs.

Circuit Training:

Incline Bench Press
Hammer Front Shoulder Press
Side Raises
Barbell Curls
Overhead Dumbell Extension
Chest Press Machine
Crucifix Hold
Hammer Military Press
Iso Low Pulley Row
Rope Pushdowns
Rope Curls
Rear Delt
Calf Raises
Low Back
Hammer Curls


All done with very little rest (moving between pieces of equipment and loading). Had a pretty good pump at the end of the workout, some of the movements I did more than one set. Going to take it easy this week and probably do a couple more similar workouts before upping the intensity.

Brian Hopper
09-13-2009, 07:34 PM
Awesome Tom, Congrats!!!

Tom Mutaffis
09-15-2009, 03:35 PM
Good news... a friend just alerted me that there was a scoring error in the contest two weeks ago and instead of placing in 5th by 1/2 point I actually took home 3rd Place! Despite the setbacks I did in fact make the podium.

Off Road
09-15-2009, 03:51 PM
Despite the setbacks I did in fact make the podium.
Congratulations. We just expect to see you on the podium every time :)

JSully
09-17-2009, 09:24 AM
Good news... a friend just alerted me that there was a scoring error in the contest two weeks ago and instead of placing in 5th by 1/2 point I actually took home 3rd Place! Despite the setbacks I did in fact make the podium.

I want to see a picture of your trophy room, lol..


Thanks for your help in my NAHA thread!

Tom Mutaffis
09-17-2009, 10:57 AM
I want to see a picture of your trophy room, lol..


Thanks for your help in my NAHA thread!

I do have a small collection going now. My Girlfriend made me keep the swords in the closet though... she didn't want us having 44" samurai swords hanging on the wall in the living room.

No problem on the NAHA tips. Let me know if you want to look at technique for any of the strongman events; and I also have a few friends in Phoenix if you are ever looking for someone to train with.

JSully
09-17-2009, 10:59 AM
I do have a small collection going now. My Girlfriend made me keep the swords in the closet though... she didn't want us having 44" samurai swords hanging on the wall in the living room.

No problem on the NAHA tips. Let me know if you want to look at technique for any of the strongman events; and I also have a few friends in Phoenix if you are ever looking for someone to train with.

The swords were your trophy? that's awesome!!

I'll let you know when I'm ready to train with someone, I think right now I would just embarrass myself, lol.. Do they have a gym here or do they just take their gear out to the desert?

twm
09-17-2009, 08:16 PM
Tom, do you wear a velcro belt at certain times and a buckle belt at others? I've a videos of you doing stones and the belt has popped off on more than one occasion.

Tom Mutaffis
09-19-2009, 02:09 PM
Tom, do you wear a velcro belt at certain times and a buckle belt at others? I've a videos of you doing stones and the belt has popped off on more than one occasion.

I actually have a few belts in my gym bag:

- 10mm Single Prong APT Power Belt (This is the one I wear the most)
- 13mm Double Prong APT Power Belt (Mostly just for Squats)
- 1.5mm Mueller Waist Belt (thin neoprene)
- 5 mm Neoprene Rehband Belt w/ supports (thick soft belt)

For various events I will wear different combinations, my Rehband belt is the one that flys off since it is from a couple of years ago and was tight to begin with. Am looking at upgrading to a Vulkan soft belt in the near future.

The Mueller belt is the one that I wear for most of my warmups to keep my lower back warm and give some light support, and in many cases will keep it on under my power belt for movements like deadlifts and overhead press.

Tom Mutaffis
09-19-2009, 03:05 PM
9/19/2009 - Lifestyle Fitness (Shoulder Training)
Time to get back in the gym, starting off light with a shoulder workout (bodybuilder style) since that is not overly taxing on the CNS. Bodyweight is up from a big dinner last night - weighed in around 228 lbs today. Trained with my girlfriend and we kept a good pace going.

Warmup: 7 minutes on Elliptical @ level 2 (HR 115-120)

Seated Military Dumbell Press:
70 lbs x 5 / 55 lbs x 10
85 lbs x 5 / 55 lbs x 10
100 lbs x 3 / 55 lbs x 5 (not to failure)

Wide Grip Upright Row / Side Raises
70 lbs x 10 / 20 lbs x 10 x 3 sets each, very short rest

Hammer Iso Front Delt / Front Raises:
Plate + 10 x 10 each arm, 15 lbs x 10 each arm
Plate +10,5 x 10 each arm, 15 lbs x 10 each arm
Plate +10,5,2.5 x 10, 15 lbs x 10

Rear Delt Machine:
70 lbs x 25
100 lbs x 20
150 lbs x 10, 55 lbs x 10

Agility Drills:
Around the world - 2 sets, one each direction
Shuttle Run - 2 sets

Good workout today, fast pace the entire time and shoulders were screaming at the end. Knee felt pretty good on the agility work. The plan is to train again tomorrow and maybe throw in some very light events work.

I just found out about a contest in Georgia on 10/10. The weights are quite light but if the drive is not too bad it might be a decent training day, and then will be looking at some heavier events in November or December.

Tom Mutaffis
09-20-2009, 06:31 PM
Trained some light events today at a friend's house in SC. Just wanted to test out my knee since it has been feeling better, and do some grip work. Didn't eat much today but bodyweight was steady around 225 lbs.

ATG High Bar Squat:
385 lbs x 3
405 lbs x 3
425 lbs x 5 - Easy set, knee feels pretty good.

Rolling Thunder:
Worked up to 130 lbs left hand and 140 lbs right hand, did a bunch of 5 second holds on the lighter sets.

Tire Sled:
150 lbs? x 200 feet w/ turn
450 lbs x 25 feet x 2 sets (had some help on the second one, started to feel it in my bicep and shut it down.)

Farmers Walk:
180 lbs x 250 feet, then 150 feet (total of 400 ft.)

Good training day, we had a big group and everyone was working hard. I am taking it easy on the heavy events work for another week or two.

Tom Mutaffis
09-22-2009, 07:23 AM
Decided to do a quick Back/Biceps work at home last night, still keeping the intensity down for a couple more workouts. Also took some measurements... they were all taken cold (flexed)

Weight: 225 lbs
Chest: 48-50"
Arms: 18" (Neck and calves both match)
Thigh: 28.5"/29"

Not bad considering I haven't done direct arm work or consistent squatting in a long time. Going to start adding more gym training just to see where it will take me.

__________________________

Monday 9/21

Iron Gym Chins:
BW x 7 sets of 5 - Mostly wide grip, a couple sets neutral grip. Short rest and slow tempo (easy).

Dumbell Curls:
15 lbs x 25 reps Each Arm - Mixed it up here a little as well with some preacher and hammer curls.

Swiss Ball Crunch:
BW x 50

Captain Of Crush Grippers:
Trainer x Warmups
#2 x Static Hold (Right) / No Close (Left)

Good quick workout; am planning on hitting the gym for some pressing tonight.

Tom Mutaffis
09-23-2009, 07:30 PM
Wednesday 9/23 - Lifestyle Fitness
Wanted to hit the gym for a quick workout tonight. Starting to feel better and bodyweight has been steady between 225-228 lbs, while improving body composition. I am pleased considering that my diet is not overly strict and I just started training again basically a week ago. The supplement changes have made a big difference in my opinion - drinking 3-4 (1 scoop) Nitrean shakes per day and have been steady on Results for 6-8 weeks now.

Speed Box Squats:
345 lbs x 2 x 7 sets - All done beltless; felt good on these though my knee is still a little sore.

Standing Strict OHP:
225 lbs x 3 x 3 - Beltless, relatively easy and all of these were completely down to my collarbone.

Hack Squats:
2 Plates x About 25 reps - All paused at the bottom and time under tension was about two minutes

Calf Raises:
2 Plates x 25 reps

That was it for today.

Tom Mutaffis
09-24-2009, 06:47 AM
Here is a photo from last night, have been basically doing some "clean bulking" and an up to 227 lbs now. Only my second week of being back in the gym after about a month of layoffs/competing.

Off Road
09-24-2009, 07:27 AM
When I grow up, I want shoulders like Tom's :thumbup:

Clifford Gillmore
09-24-2009, 07:59 AM
)

Weight: 225 lbs
Chest: 48-50"
Arms: 18" (Neck and calves both match)
Thigh: 28.5"/29"
.

I beat you on the thigh at 30"+ and on the weight, but your chest is a full 10" thicker than mine - Great work!

Cmanuel
09-24-2009, 02:46 PM
You should contact elitefts and get a sponsorship. They really need to sponsor up and coming strongmen

LuNa
09-24-2009, 05:35 PM
When I grow up, I want shoulders like Tom's :thumbup:

Shoulders, arms, chest, abs, legs... The list goes on and on.

Tom Mutaffis
09-25-2009, 07:32 AM
Thursday 9/24
I am trying a new deadlift program, it looks a lot easier on paper than it actually is. Bodyweight is steady around 225 lbs and things at work are busy which leaves me a bit tired when it comes to training. This program is pretty interesting because of the volume; in the first workout I perform a total of 28 repetitions with around 500 lbs. Stopped by my friend's house in SC to train with a couple of the guys there.

Deadlift:
475 lbs x 4
475 lbs x 4
475 lbs x 4
475 lbs x 4
545 lbs x 2
545 lbs x 2
475 lbs x 8

That is the whole workout, accessory work is on a seperate day (I did some of mine yesterday which might not have been the best idea). Was feeling pretty good afterward and had a nice dinner when I got home. Need to bump up the calories today since I plan on doing some gym training tomorrow and strongman events on Sunday.

I am working on editing a couple of training and competition videos that I have from earlier this month.

LuNa
09-25-2009, 07:49 PM
Here is a photo from last night, have been basically doing some "clean bulking" and an up to 227 lbs now. Only my second week of being back in the gym after about a month of layoffs/competing.

That picture is really motivating me to keep cutting.

Tom Mutaffis
09-25-2009, 08:42 PM
Here is a video from the competition earlier this month:

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Travis Bell
09-25-2009, 08:55 PM
Lookin good Tom! You are really going far in strongman.

tryme
09-26-2009, 10:15 AM
your journal scares me

Off Road
09-27-2009, 06:33 AM
I love that intensity you bring to the events. How many guys would have bailed on that last keg lift? Great stuff.

Oh, and that guy (in the foreground) helping with the axle lift was an absolute BEAST! He must eat small cows for dinner :evillaugh:

Tom Mutaffis
09-27-2009, 06:52 AM
I love that intensity you bring to the events. How many guys would have bailed on that last keg lift? Great stuff.

Oh, and that guy (in the foreground) helping with the axle lift was an absolute BEAST! He must eat small cows for dinner :evillaugh:

Thank you, I was actually pretty tired so it was hard to get fired up for the events. In the last contest here I smoked the keg medley but I think they put some extra weight in that last one because I was one of only two guys all day in the LW & HW (30+ competitors) to get that final keg.

The loader in the first part of the video is my training partner. He is 6'1 and 340 lbs. Has enormous bone structure. We give each other a good push on the events.

Tom Mutaffis
09-27-2009, 06:56 AM
Saturday 9/26
Trained at Lifestyle Fitness, just a quick shoulder workout, bodybuilder style. Not sure what my bodyweight was but am thinking that it was down just a little bit. I went food shopping yesterday so that should be resolved now.

Push Press:
135 lbs x 5 x 2 sets
185 lbs x 3 x 2 sets
225 lbs x 10 - Beltless. Very easy, haven't done them in a while and this was the lightest that 225 has felt. Will start hitting some big numbers again soon.

Smith Machine Military Press:
2 plates/side x 5, 5
1 plate/ side x 10, 5, 5 (minimal rest for this movement)

Complex:
Side Raises - 20 lbs/hand
Upright Rows - 100 lbs
Seated Military Dumbell - 45 lbs (slow)
Front Raises - 15 lbs (rotating wrist)
Rear Delt - 50 lbs
Face Pulls - 55 lbs, 85 lbs / 5 sets total

**The entire complex was high rep, at least 10 reps on every set. Hit probably 20 sets total in about a half hour then called it a day.

I would not normally do this many sets for shoulders (I didn't even train them directly for years) but since everything was relatively light it was actually more of a conditioning workout. Going to try to work in some heavier stuff next week.

Tom Mutaffis
09-27-2009, 05:47 PM
Sunday 9/27
Trained at a friends house today, just looking to do some grip work. Have never really devoted time to grip training but this will help to make me more well rounded in strongman. Already making gains after just one workout and am feeling good with the increased consistent gym work.

Rolling Thunder:
*Worked up to 157.5 lbs Right Hand, 147.5 lbs Left - Both PR's
*Held 102.5 lbs for 30 seconds each hand with more in the tank.

Farmers Walk:
175 lbs/Hand x 350 feet (no drops); Added straps then re-picked and carried an additional 175 feet with 2 drops... brutal.

May not look like much on paper but it was pretty tough. Will probably rest and eat tomorrow then get back into the gym on Tuesday.

twm
09-27-2009, 06:15 PM
shoulder sessions are looking rough light weights or not! when youre doing push presses do you use a staggered stance or do you keep your feet parallel?

Tom Mutaffis
09-27-2009, 06:56 PM
shoulder sessions are looking rough light weights or not! when youre doing push presses do you use a staggered stance or do you keep your feet parallel?

Thanks, the weights are light in terms of things that I have done previously but I am working back in some heavier weights now (just getting back in the gym). My PR for military is 275 lbs x 3, full range completely down to collarbone and 115 lbs for a few on seated military. Standing push press I have done 305 lbs x 5, 275 lbs x 9, and 250 lbs x 12 - looking to crush those numbers soon.

For the push press my feet are always parallel. The staggered stance may not be the best idea for your back/knees.

JSully
09-27-2009, 07:10 PM
looking strong, awesome video!

how akward is that keg medley?

Cmanuel
09-27-2009, 09:21 PM
If someone wanted to start doing strongman events, what's a good baseline in terms of weight, strength, lifting experience, etc?

Tom Mutaffis
09-28-2009, 09:12 AM
looking strong, awesome video!

how akward is that keg medley?

Keg pressing is interesting. It is one of those exercises with a big dropoff; I have done a 200 lbs keg for 15 reps yet a 275 keg is a whole different world.


If someone wanted to start doing strongman events, what's a good baseline in terms of weight, strength, lifting experience, etc?

It is tough to say where you really need to be to get started, and some of it can depend on your athleticism, coordination, and mentality.

Some general guidelines would be that you probably want to weigh at least 170 lbs and be relatively strong on the power lifts (2X bodyweight squat/deadlift). The only way to find out if you really like it and if it is something that you want to pursue would be to find a local training group and give the events a try. If you are interested I can try to help with that.

twm
09-28-2009, 11:41 AM
do you know when your next contest is?

EatMyWay2TheTop
09-28-2009, 12:48 PM
Impressive workouts, just came accross your log and there's a lot of interesting stuff there

Tom Mutaffis
09-29-2009, 10:59 AM
do you know when your next contest is?

Not sure, I will probably try to do one in November or December but there is nothing here locally so that means that I have to travel. If any events come up in the meantime that are within driving distance then there is a good chance that I will compete as long as they don't interfere with my training. I am excited to be hitting consistent gym work for the first time in a long time and eager to start breaking/setting PR's.


Impressive workouts, just came accross your log and there's a lot of interesting stuff there

Thank you. Let me know if there is anything that I can help you with regarding your training.

Joe Black
09-30-2009, 01:55 AM
Good job Tom, beating it as usual.

Definately going to factor in some complexes to my workouts in the near future, they look brutal!

brihead301
09-30-2009, 07:15 AM
Definately some awesome training. It's cool to see how a strongman trains, because you have to be very conditioned AND strong in both the low and high rep range....

Tom Mutaffis
10-01-2009, 08:23 AM
9/30/2009
Was supposed to go to the gym last night but we had a VP in town at work and ended up going out for dinner. Because I missed my accessory work on Tuesday I decided to just hit my heavy workout last night. Bodyweight has been steady between 225-227 lbs.

Warmup: Elliptical for 3 minutes and 5-7 sets of lighter deadlifts.

Deadlifts:
475 lbs x 4
475 lbs x 4
475 lbs x 4
475 lbs x 4
540 lbs x 2
610 lbs x 2
475 lbs x 8 or 9, lost count.

All sets were done with just a belt and straps. The workout was challenging but still had more in the tank.

My plan is to do some accessory work tonight hopefully and then might train strongman events on Saturday morning with another group in NC that I have not trained with yet.

twm
10-01-2009, 06:06 PM
big stuff.. real solid. i really hope to get my DL to be comparable to yours at some point..

Tom Mutaffis
10-02-2009, 08:04 AM
big stuff.. real solid. i really hope to get my DL to be comparable to yours at some point..

Thank you, this is the first deadlift program that I have done that I really like and am going to stick to. It is a fair amount of volume and gives you a good workout. The goal is to hit 700 next month.

__________________________________________

10/1/2009
Trained last night with a couple of friends in SC. One of them is getting ready for a PL meet and the others were working on different programs. I was only doing some accessory/speed work.

High Box Speed Squats:
315 lbs x 2 reps x 12 sets - Minimal rest, beltless. Hit some good speed on the last few sets.

Quick workout, was a bit pressed for time. Might do some events training tomorrow morning with a group here in NC that I have not trained with before.

JSully
10-02-2009, 02:37 PM
strong DLs.. I'm shooting for 700 by the end of the year.

Have you made a decision about what competition you're going to enter on the 10th? Or are you not going to do one now?

Cmanuel
10-02-2009, 04:36 PM
Good stuff tom, keep it up!

Tom Mutaffis
10-03-2009, 02:48 PM
Thanks CManuel.

Jake - I don't think either meet would be worth throwing off my training for; but one of my training partners is doing the USAPL one so I will probably go and watch for a bit.

_________________________________________________

10/3/2009
Trained today at Lifestyle Fitness; was feeling a bit tired so just did some lighter complexes.

Push Press (worked up to 255 for a few)
Front Squat (worked up to 315 for a few)
Close Grip Bench Press
Face Pulls
Hammer Strength ISO High Row
Cable Crossover
Seated Shoulder Press Machine
Preacher Curl Machine
Rope Pushdowns

Quick workout, going to do some strongman events work tomorrow afternoon.

EatMyWay2TheTop
10-04-2009, 08:14 AM
Hey Tom what are the exercices you feel have the best carryover to overhead pressing ?

Tom Mutaffis
10-04-2009, 08:33 AM
Hey Tom what are the exercices you feel have the best carryover to overhead pressing ?

The best movements for building a strong OHP are front squat, close grip bench press, and incline press. These movements will teach you to utilize leg drive, overload your shoulders, and build strong triceps for lockout.

For front squats I would work in the 3-5 rep range and then for the pressing movements you can go anywhere from 3-8 reps; utilizing barbells and dumbells for the incline pressing.

Timing is important and so exercises like OHP with bands are good for tweaking your technique.

Tom Mutaffis
10-04-2009, 06:55 PM
10/4/2009
Trained down in South Carolina with my Girlfriend and two of the strongmen. Today was more of a conditioning workout for me but had a good time and tried out some exercises that I may include more often. Bodyweight steady around 225 lbs.

Warmup: Some axle cleans with 95 lbs, stretching.

One Arm Dumbell Clean & Press:
95 lbs x 20 - Good pace, did 10 each arm and one-hand cleaned all of them.

Farmers Walk:
265 lbs x 50 feet - Fast, easy.
315 lbs x 25 feet - My steps were a bit choppy which gave some grip problems.

Arm Over Arm Sled Drag:
235 lbs + Sled x 45 feet, 2 sets - These were done without using any leg drive. Good for grip / back / arms.

Sled Drag:
235 lbs + Sled x 50 feet

Took some video, will try to get it posted up tomorrow night.

borracho
10-04-2009, 07:06 PM
Super DLs!


Question...regarding your suggestion of front squats to aid OHP, does it matter which form (clean/arms crossed) you use?

Tom Mutaffis
10-05-2009, 02:14 PM
Super DLs! Question...regarding your suggestion of front squats to aid OHP, does it matter which form (clean/arms crossed) you use?

It would be in your best interested to utilize the clean grip since that will make you more comfortable when holding weights in the racked position and teach you how to directly transfer power from your legs/hips to the bar. For those with flexibility issues you may want to try looping a wrist strap around the bar and holding onto that. This will allow you to keep your elbows high and in a somewhat similar position to how you might "rack" an overhead press.

Front squats are something that I have found to be very valuable for carryover to everything from atlas stones to overhead press and even deadlifts.

Cmanuel
10-05-2009, 02:31 PM
What knee sleeves do you use? I need a pair but I've heard the elite sleeves are way undersized and people usually end up returning a pair due to being undersized. I'm considering the apt sleeves, I think you own those and am wondering how you like them.

Tom Mutaffis
10-08-2009, 08:20 AM
Cmanuel - I would not recommend the EliteFTS sleeves, you are definitely better off with either the APT's or neoprene sleeves. It really depends on what you are using them for. For heavy gym lifting the APT double ply convicts will be your best option, but for lighter gym lifting or other activities then Tommy Kono sleeves will work the best. For a versatile cloth option that are easy to take on/off and maintain then the APT single ply convicts or heavy duty are the best - I have had pairs of these for 3+ years now.

Feel free to PM me to talk more. You can use a code "PLWATCH" to save 15% and get free wraps/straps.

--------------------------------------------------

10/6/2009
Trained at Lifestyle Fitness, and ended up getting to the gym a bit later than I would have liked. Going to start working back in some heavier upper body work.

Warmup: Elliptical for 3 minutes.

Incline Bench Press:
Warmups - 135 x 7, 10 / 225 x 3 / 245 x 2 / 275 x 1 / 285 x 1
315 lbs x 4 - Felt pretty strong, maybe had another but no spotter.
285 lbs x 4 - Full pause each rep (sink, wait, press)
135 lbs x 12 - Wide grip, full pause, slow cadence.

Dips:
BW x 10 - Was going to go high rep but my elbow/shoulder were tight.

Pushdowns:
35 lbs x 100 - Around 40 it became tough, then got easier.

Felt pretty good for not having done any heavy pressing in a while. My battery terminal on my car was fried when I went to go home and was stranded at the gym for a bit. Luckily my Girlfriend came and picked me up and I managed to fix everything yesterday... long day though.

Tom Mutaffis
10-09-2009, 11:35 AM
10/8/2009
Trained with some friends down in South Carolina. James was deadlifting and we pushed each other today, had a good workout despite keeping it under 600 lbs. Bodyweight around 225 lbs.

Deadlifts:
485 lbs x 4
485 lbs x 4
485 lbs x 4
485 lbs x 4
555 lbs x 2
500 lbs x 10 - Touch and go, had a few more reps in the tank. Took video.

My girlfriend has a cold/flu and the gym is closed tomorrow. Might do some conditioning work and then hit events or gym work on Sunday. Today also marks one year since my Mother passed away (10/9/2008), it has been a year with a lot of change but I think that she would be proud of how our family has turned out.

Tom Mutaffis
10-10-2009, 11:11 AM
Here is a video with some highlights from training this past week:

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twm
10-10-2009, 11:21 AM
great video. really impressive lifting. why the 1 armed pressing rather than a barbell clean/press?

Off Road
10-10-2009, 11:21 AM
Tom, you are a deadlifting machine. Those Db Clean and Press were fun to watch.

NightStorm
10-10-2009, 04:17 PM
Subscribed.

Tom, I've been very, very, very impressed with your strength and performance from the YouTube videos I've seen of you.

All the best.

LuNa
10-10-2009, 04:55 PM
That was amazing. Wow, just wow.

Tom Mutaffis
10-12-2009, 09:01 AM
Thanks guys.

TomV - The one-arm DB clean & press is good for conditioning. I would like to try them with a heavier dumbell sometime.

Coke
10-12-2009, 09:12 AM
You are a bonafide beast Tom, like all the competition shots and vids!!

Tom Mutaffis
10-13-2009, 07:45 AM
10/12/2009
This past weekend was the first in a long time that I did not do any strongman event training which left me with some good energy for gym training. I have not been working out my upper back as much as I would like so wanted to get a good session in. Bodyweight 223-224 lbs.

Warmup: Elliptical for 3 minutes, misc. pulldowns and chins.

Wide Grip Chins:
BW x 5
BW x 5
BW + 45 lbs x 5
BW + 45 lbs x 3
BW + 100 lbs x 4/ BW x 4 - Might have tied a PR, strict form.
BW + 45 lbs x 8 / BW x 4 - Had more in the tank.
BW x 5

One-Arm Hammer Strength Iso Row:
3 plates / side x 3 each arm
4 plates / side x 5 each arm
5 plates / side x 5 each arm - PR for this machine, fairly easy though.
Drop set: 3 plates / side x 5 wide grip, rested then x5 top grip.

Power Snatch:
175 lbs x 1
185 lbs x 1
200 lbs x 1 - PR. Any more weight and It would have turned into a muscle snatch.
Drop Set: Hang Power Clean 135 lbs x 10+ easy

Good workout, I am glad that my back is still fairly strong. Would like to get the chins with 100 lbs for 5+ soon and continue to do some olympic lifting. Looking forward to additional gym work later this week.

Tom Mutaffis
10-16-2009, 06:54 AM
10/15/2009
I was battling a bit of a cold this week and was not sure about training. Starting feeling better yesterday so decided to hit the gym, bodyweight just over 220 lbs.

Warmup: Did the elliptical for 5 minutes, a bunch of light front squats.

Front Squats:
315 lbs x 3
365 lbs x 2
405 lbs x 1
440 lbs x 3 - Tied a PR, easier this time though. Maybe had a rep or two in the tank. (Took Video)

Complex:
ATG Beltless Pause Squats - 315 lbs x 5
Pause Hack Squats - Plate & Quarter / side x 5
Standing Calf Raise - 150 lbs x 10
FreeMotion Leg Curl - 100 lbs x 10

Good workout today, legs were pretty smoked at the end. Would have done a bit more volume but I took my time on the warmups with the front squats. Will post the video below.

Tom Mutaffis
10-16-2009, 06:56 AM
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Off Road
10-16-2009, 07:18 AM
Tom, I notice you do a good variety of different lifts. How do you decide what lifts you will do for each session?

Impressive lifting, as usual.

Coke
10-16-2009, 10:25 AM
Awesome job with the front squats.

Tom Mutaffis
10-18-2009, 06:44 AM
Thanks guys. OffRoad - I basically do a rotation between a group of movements and then depending on how many gym days I can do that week (strongman training being the biggest factor) I will hit as many workouts as I can without impacting recovery. For lower body my exercises are front squat, deadlift, and a few variations. For pressing I do incline bench press, standing push press, and close grip bench press. For Back I will do weighted chins and OLY lifting. Recently I started a deadlift program that calls for some speed accessory work (box squats) and so that is why you have been seeing those workouts in my journal lately. A lot of my training is dictated by strongman workouts and I have to be very careful not to overtrain. The closest standard routine to what I do would be a dual-progression periodization.

---------------------------------------------------------------------------------------
10/17/2009
Trained with some of the strongman guys down in South Carolina. I wanted to do some pressing since I missed that workout in the gym, and then some speed work for events since it was a bit cold an rainy outside. Bodyweight is around 223 lbs, going to try to start eating more and clean up the diet a bit at the same time.

Incline Log Press:
180 lbs x 12-15 (warmup)
230 lbs x 10
270 lbs x 15- PR! Was only shooting for 10 here so was very pleased with this lifting. Took video.

Dumbell Snatch Medley:
70, 90, 95, 90, 70 - Each arm, for speed... ran through it easily.

Speed Yoke Run:
335 lbs x 2 x 85 feet
425 lbs x 85 feet
515 lbs x 2 x 85 feet - Got a little tripped up on these, running downhill.
515 lbs x 100 feet - This set was the best, was running uphill but finished in around 15 seconds. Have video.
*Next time that I do speed work I am going to try it on flat ground, the hills make it a challenge.

After training my Girlfriend and I met up with some friends and went to an NPC bodybuilding contest here in Charlotte. It was a fun night and there were some pretty good bodybuilders there, but the highlight of the night was seeing Jay Cutler guest pose. He made a great speech and took the time to talk to everyone who came out. Got to meet him afterward and take a picture, he was very excited about his recent Olympia win and really seemed like a good guy.

Off Road
10-18-2009, 07:29 AM
Thanks for sharing the info on your training. I'm guessing that Pressing and deadlifting are the most important gym lifts for strong man training. And that was an amazing log press. Congrats on the PR.

Tom Mutaffis
10-18-2009, 08:30 AM
Here is a video of the log press...

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Chase Karnes
10-18-2009, 05:10 PM
Great training journal man! Impressive.

I may have missed it in the post, but do you have a next competition planned?

Dunnline72
10-18-2009, 05:14 PM
hey tom,

I just wanted to say thanks for the weightlifting tips you gave me. I have been watchin all your videos on youtube. I am really impressed. Your doing what i dream i could do. Ever since i was about 8 i watched iron competitions and i wanted to do that. If you could help me out at all with tips and advice please do. I have a journal Dunn's Journey to get BIG! if you have any tips for me please post them there.

Tom Mutaffis
10-21-2009, 07:37 AM
Chase - Thank you. I will probably do the GA contest in December and Brute Strength (VA) in January, they are both on the Southern Slam Circuit.

-----------------------------
10/20/2009
Went to the gym yesterday but have had a bit of a cold. After warmups I realized that it was not a good day to push things and shut it down, did a quick hypertrophy workout with some complexes and supersets.

Going to take it easy for a day or two and then try to get back in the gym this weekend. Have cleaned up my diet a bit and bodyweight is steady between 223 -225 lbs.

Tom Mutaffis
10-23-2009, 08:24 PM
10/21/2009
Was feeling a little bit better today but still battling the cold. Decided to hit the gym for a quick workout; bodyweight just over 225 lbs (sushi buffet for lunch).

Warmup: 5 Minutes on Elliptical, various machine work (light).

Seated Military Press:
245 lbs x 3
175 lbs x 10

Triceps Pushdown:
42.5 lbs x 100 - Went up another plate from last week, pretty tough!
72.5 lbs x 10

Wide Grip Decline Bench Press:
135 lbs x 10 (paused)
185 lbs x 7

Side Raises:
35 lbs x 10

Cool Down: 5 minutes on Elliptical.

That was it for today, more of a hypertrophy workout. Am going to try to get in a good lower body training session this weekend.

Off Road
10-23-2009, 08:30 PM
still battling the cold...(sushi buffet for lunch)...
Sushi while you're not feeling good :eek:

Coke
10-24-2009, 10:24 AM
Super incline log pressing dude.

Tom Mutaffis
10-24-2009, 06:33 PM
Sushi while you're not feeling good :eek:

Wasabi actually clears out the sinuses pretty well. I know what you mean though, sometimes eating at the sushi buffet you feel like you are rolling the dice with your intestinal health.


Super incline log pressing dude.

Thank you, I haven't done them in a while and was shooting for 10 reps - so it was a nice surprise.

-----------------------------------------
10/24/2009
Still feeling a little bit run down from being sick, didn't eat too much today but am seeing slight improvements in body comp from some diet alterations that I made a little over a week ago. Weight is steady between 222-225 lbs.

Nothing exciting to report from training today, was just doing some speed work...

Elliptical - total of 10 minutes, low intensity.

Hang Muscle Cleans - worked up to 275 lbs for a couple (these were done without bending forward much and simply exploding from the hang position).

Speed Box Squats - Worked up to 365 for a few sets of doubles; kept speed but had on my higher heel OLY shoes and didn't like the feel on the setup.

Abs/Low Back - Did about 5 sets total of some leg raises and weighted hypers.

Stiff Leg Dumbell Deadlifts - Worked up to 55 lbs for a bunch, explosive.

Stretching - Did about 5 minutes of stretching to finish off on one of the precor stretching implements.

That was it for tonight. Am going to try to hit another conditioning workout tomorrow if I go to strongman training and then will hopefully be ready to attack the gym by the middle of next week.

Tom Mutaffis
10-25-2009, 08:28 PM
10/25/2009
Did some light strongman work today. Still battling the cold/flu and wasn't able to push it too hard.

Axle Clean & Press
215 lbs x 5 - Working on power cleans with the fat bar.
235 lbs x 1 - Just clean.
*I would like to get where I can comfortably go 250+ lbs on the strait clean. Can easily go mid 300's on the continental clean but it uses a lot of energy/time.

Standing Broad Jumps
Did (3) reps at 9', last one was closer to 9'6". First time jumping in over two months - will try to work up to 10' soon.

Atlas Stone:
240 lbs x 3 x 3 - Just working on speed, all sets were under 15 seconds.

Went food shopping and picked up some good food for the week. Am going to try to get some rest tomorrow and then resume gym training on Tuesday or Wednesday.

Painzer
10-25-2009, 09:52 PM
Outstanding training as always, Tom.

Coke
10-26-2009, 11:09 AM
Outstanding training as always, Tom.

No kidding, doing exceptional work!!

Tom Mutaffis
10-27-2009, 09:10 AM
Monday - 10/26/2009
Still battling the cold/flu! Am feeling a bit better but definitely not 100%; maybe it is just allergies. Diet has been good so far this week and my bodyweight in the afternoon has been up slightly and in the 230 lbs range.

Decided to throw in some light biceps work, I haven't done any in a long time because of strongman training but I think that these may actually help with recovery.

Standing Alternating Dumbell Curl / Alternating Hammer Curl:
40 lbs Dumbbells x 100+ reps total, did 10-15 sets in under 20 minutes.

Finished off with some stretching. Am planning on going to the gym tonight (Tuesday) after work.

JSully
10-27-2009, 09:26 AM
what is a continental clean?

good job on staying consistent despite the cold/flu.. good to hear you're feeling better. I came down with mine friday evening and went non-stop saturday/sunday between training in the morning saturday and tilling up my entire 2500sq ft backyard, then spreading 10tons of sand and doing it all over again.. yesterday was rough for me, I skipped training on sunday and between sunday/yesterday I probably only had about 1500calories. I woke up this morning at 271lbs looking fatter than I normally look at 280lbs.. ugh..

Anyways, good job staying consistent. I'm going to try for an ME upper session tonight then take out a stump from my backyard for cardio, lol..

Shae
10-27-2009, 09:41 AM
Great job Tom. Looking strong as Hell like always. Kep killing those monster weights.

Joe Black
10-28-2009, 02:17 AM
I love the way you say 'throw in light work' and do more weight than I could probably ever reach lol...

Great work as usual, hope your feeling better!

Off Road
10-28-2009, 06:59 AM
100+ reps of curls...that has to burn a little? :evillaugh:
I have always thought of curls as a functional lift. The biceps are involved in so many lifts and activities in every day life.

Tom Mutaffis
10-28-2009, 07:26 AM
what is a continental clean?

good job on staying consistent despite the cold/flu.. good to hear you're feeling better. I came down with mine friday evening and went non-stop saturday/sunday between training in the morning saturday and tilling up my entire 2500sq ft backyard, then spreading 10tons of sand and doing it all over again.. yesterday was rough for me, I skipped training on sunday and between sunday/yesterday I probably only had about 1500calories. I woke up this morning at 271lbs looking fatter than I normally look at 280lbs.. ugh..

Anyways, good job staying consistent. I'm going to try for an ME upper session tonight then take out a stump from my backyard for cardio, lol..

Continental clean is 2-3 part motion where you rest the weight on your sternum or stomach and then clean it to your shoulders. If you type it in on Youtube you will find a lot of videos, this is the most common way to clean an axle bar in strongman.


Great job Tom. Looking strong as Hell like always. Kep killing those monster weights.

Thanks buddy. I heard from Gable that your meet didn't go as planned, sounds like you still hit some great numbers though.


I love the way you say 'throw in light work' and do more weight than I could probably ever reach lol...

Great work as usual, hope your feeling better!

Thanks Daniel. Starting to feel better, my biceps are sore today as well :)


100+ reps of curls...that has to burn a little? :evillaugh:
I have always thought of curls as a functional lift. The biceps are involved in so many lifts and activities in every day life.

You are right, most strongman don't train them though because they get hammered in the tire/stones/etc.

I think that some biceps training might help to combat tendonitis and also give some strength balance to my arms so that my triceps are not taking over.

Tom Mutaffis
10-28-2009, 07:33 AM
10/27/2009
Forgot to bring my lunch to work yesterday and ran out of protein shakes, so that was a bit of a rough start - but I still made it to the gym. Took some caffeine to clear my head (still have a runny nose) and decided to work on some pressing. Bodyweight is steady around 225 lbs.

Warmup: Elliptical for 5 minutes

Incline Bench Press:
245 lbs x 2
285 lbs x 2
330 lbs x 1 - Sub-max singles, working on keeping bar speed.
330 lbs x 1 - Clean rep.
330 lbs x 1 - Still had good speed but shut it down here.

Flat Bench Dumbell Press:
80's x 7 - Warmup
100's x 17 - My PR is 15 reps with 110's, will try to get 20 next time. Touch my chest and touch the dumbells together on each rep, full range of motion.

Triceps Pushdown:
50 lbs x 50, 95 lbs (rack) x 5 - All controlled reps.

Lones Green
10-28-2009, 08:41 AM
Great to see you're feeling better, Tom. My allergies have calmed down a bit, they were pretty bad about a month ago. They probably have at least one more bout in store for me before fall is over.

Tom Mutaffis
10-30-2009, 07:11 AM
10/29/2009
The cold/flu got the best of me yesterday, didn't take any medicine or anything and was running a fever. Went to the gym and did 20 minutes of cardio and some very light box squats.

Got to bed early and have plenty of food with me for today. Going to take it easy and try to resume training this weekend. It is frustrating but a few days off usually makes me stronger anyway.

Off Road
10-30-2009, 07:29 AM
Get better Tom.

Brian999
10-31-2009, 12:31 AM
Nice work Tom! May I ask why you prefer incline, and dumbell bench instead of flat? Is it because those are better for adding mass to your chest then flat?

Coke
11-01-2009, 10:57 AM
Killer benching with pushdowns to finish off.

Tom Mutaffis
11-01-2009, 03:18 PM
Nice work Tom! May I ask why you prefer incline, and dumbell bench instead of flat? Is it because those are better for adding mass to your chest then flat?

I prefer incline because for strongman it has more direct carryover to overhead pressing, specifically the log press. The incline bench puts more emphasis on triceps/shoulder power which directly correlates to push press. It is also safer on the pecs as they are less involved with the incline and I have had trouble in the past with heavy flat benching (shoulder problems as well).

For many athletes the incline bench is a more functional movement, specifically football players and throwers.

Tom Mutaffis
11-01-2009, 03:24 PM
10/31/2009
I went to look at a dog this weekend at a rescue facility and ended up adopting him. He is a mini-pin mix (bigger than standard mini-pin) and his name is Titan. He'll be two at the end of November and is full of energy.

Ended up doing about an hour of walking yesterday to make sure that he unloaded outside of the house and not on the carpet.

Here are a couple of pictures.

Tom Mutaffis
11-01-2009, 03:29 PM
11/1/2009
Feeling better today, decided to go and train at Elite in Huntersville with some of the strongman guys. Wanted to try some log pressing since I haven't touched that implement in over a month.

Log Clean & Press:
175 lbs x 5 - Warmup.
225 lbs x 3 - All one-motion, felt strong.
245 lbs x 3 - All one-motion, easy. Had at least a couple more reps.

Tire Flip:
1400 lbs x miss - Got it to my knee.
1400 lbs x miss - The tire and ground were wet, will get this soon.

Light workout, did some box jumps at the end but was really just messing around. I am hoping to get a couple of good days in the gym this week.

Walked the dog for about 20 minutes after training.

rob spitzner
11-01-2009, 03:48 PM
:eek: 1400lbs tire geeez! congrats on the new dog.

Tom Mutaffis
11-01-2009, 04:59 PM
:eek: 1400lbs tire geeez! congrats on the new dog.

Thank you.

It is the heaviest tire that I have attempted, basically double the weight that I would generally see in a contes (possibly more). A year and a half ago there was one event with an 1100-1200 tire and I managed 6 flips in 60 seconds, so I should be able to hit the ~1400 on a good day. Will make sure to get it on video.

Coke
11-02-2009, 03:52 PM
Wow man, nice little new friend, lol.

Off Road
11-02-2009, 03:58 PM
I like the tire work and the log press. How does your log press compare to your barbell press in weight used?

Tom Mutaffis
11-05-2009, 01:37 PM
I like the tire work and the log press. How does your log press compare to your barbell press in weight used?

My maximal weights and lower weights for reps are similar, but there is quite a difference when I get to heavier weights for reps (300 lbs range). The one-motion log press uses the momemtum of the clean instead of leg drive, so it is more of a strict press (harder than push press/push jerk). This is a good technique when you have a light weight for reps or a 'press medley' as the one-motion is a quicker.

---------------------------------

11/4/2009
Trained last night at the gym, just a light back workout.

Power Clean & Press
Medium Grip Chins
One-Arm Dumbbell Row
Seated Cable Rows
Hammer Curls

JSully
11-05-2009, 04:26 PM
SICK tire dude..

Tom Mutaffis
11-07-2009, 06:37 AM
11/6/2009
Time to turn it on. I am feeling better and ready to start training for GA's Strongest Man in December. Will have about three weeks of solid training to get ready and the events are all fairly standard. My bodyweight was 221.5 lbs yesterday morning which is down a bit but I have been eating very clean.

Went to the gym to hit some speed work so that I would be fresh for events on the weekend.

Warmup/Cardio: 10 Minutes on Elliptical

Speed Box Squats:
335 lbs x 2 x 12 sets (minimal rest)

Plyo Circuit:
Seated Box Jumps
20 lbs Med Ball Tosses
Jump Rope (double under)

Leg Circuit:
Leg Extension / Leg Curl - Light, high reps.

Finished off with some back hypers and foam roller. Had a nice big post-workout meal and took the dog for a 15-20 minute walk afterward.

Off Road
11-07-2009, 08:55 AM
Another contest. How many contests do you try to do in a year?

The workouts are fun to read, you do such a great mixture of stuff.

Tom Mutaffis
11-09-2009, 04:01 PM
Another contest. How many contests do you try to do in a year? The workouts are fun to read, you do such a great mixture of stuff.

I try to do as many contests as I can. My approach is to train general events and then compete in contests where it makes sense to (good location, events, high level of competition, etc.). This type of training does not always mean that I will win the contests but makes me a much more well rounded strongman in general. Strongman is a hobby that allows me to travel to new places, visit with friends/family, and to test myself mentally and physically.

-------------------------------------

11/7/2009
I was hoping to work with some strongman implements today but everyone is training on Saturday. Decided to do some sub-maximal pressing so that I can hit it hard in the gym next week.

Seated Military Press:
225 lbs x 5

Close Grip Bench Press:
275 lbs x 10

Pushdown / Dumbbell Fly:
(2) Sets, minimal rest.

That was it for this workout. Did some face pulls and rotator pre-hab to finish off. My bodyweight was 221.5 lbs in the morning which is a bit low so I may adjust my diet this week.

Brian Hopper
11-09-2009, 04:07 PM
11/1/2009
Feeling better today, decided to go and train at Elite in Huntersville with some of the strongman guys. Wanted to try some log pressing since I haven't touched that implement in over a month.

Log Clean & Press:
175 lbs x 5 - Warmup.
225 lbs x 3 - All one-motion, felt strong.
245 lbs x 3 - All one-motion, easy. Had at least a couple more reps.

Tire Flip:
1400 lbs x miss - Got it to my knee.
1400 lbs x miss - The tire and ground were wet, will get this soon.

Light workout, did some box jumps at the end but was really just messing around. I am hoping to get a couple of good days in the gym this week.

Walked the dog for about 20 minutes after training.

1400lbs....that's insane!!!!!

Brian Hopper
11-09-2009, 04:09 PM
Tom, does loading stones help with deadlifting? I figured it would help build my upper back strength, which is what I'm lacking alot in.

Tom Mutaffis
11-09-2009, 04:12 PM
11/8/2009
Trained strongman events down in South Carolina. Today the focus was speed and technique. The weather was really nice and so I went for a walk with the dog before training.

Farmers Walk:
215 (265) lbs / 50-55 feet in 7 seconds.
215 (265) lbs / 50-55 feet, bringing them back
245 (295) lbs / 50-55 feet in 7.5 seconds.

Atlas Stones:
240 lbs x 1 speed-lap, 1 one-motion
270 lbs x 1 speed-lap, 1 one-motion
240 lbs & 270 lbs x 1 speed-lap, 1 one-motion (each)

It was a quick workout but I accomplished what I wanted to and was able to adjust my technique a little bit on both events. Took some video that I will post later tonight.

Joe Black
11-11-2009, 12:58 AM
ppffft, don;t try and include walking the dog in your exercise journal ;)

Seriously though it's a great way to up daily activity and taking the dog for an early morning walk really sets the day off right and lets you do some thinking! I was up at 6am today and took him on a 20 min walk...

How is Titan settling in?

Tom Mutaffis
11-12-2009, 07:52 AM
Tom, does loading stones help with deadlifting? I figured it would help build my upper back strength, which is what I'm lacking alot in.

If you are looking for upper back strength I would not say that stones are your best option, although your upper back is involved in stone loading. You do not actually row the stone into your lap, you stiff leg deadlift it and roll it into your lap then squeeze and front squat/power clean it onto the platform.

Stones and tire flip are good for individuals who need to build deadlift power from the floor since both of them are basically explosive deficit movements. For general upper back strength I would say that you may benefit more from things like hang cleans, high pulls, heavy one-arm DB rows, and weighted chins.


ppffft, don;t try and include walking the dog in your exercise journal ;)

Seriously though it's a great way to up daily activity and taking the dog for an early morning walk really sets the day off right and lets you do some thinking! I was up at 6am today and took him on a 20 min walk...

How is Titan settling in?

It is definitely a good way to keep fit, especially since this little guy likes to go for 20-30 minute walks when it is nice outside. He seems to have adapted to living with us and is doing well.

Tom Mutaffis
11-12-2009, 07:58 AM
11/11/2009
Trained last night at Lifestyle Fitness. It was a long day at work and my bodyweight is still in the low 220's but I wanted to hit some heavy box squats and told myself that I would go big tonight. Did not have my usual pre-workout nutrition but headed to the gym to put in some work regardless.

Warmup/Cardio:
Elliptical for 10 minutes

Box Squats: (To flat bench)
315 lbs x 5
365 lbs x 2
425 lbs x 2
505 lbs x 2 - Started to feel heavy but still had good bar speed.
585 lbs x 3 / 405 lbs x 5 - Hit a 10 lbs PR! The 585 was hard since I never do these but felt pretty strong.

Box Speed Squat / Hack Squat:
405 lbs x 1 / Plate x 10 - Smoked the 405 box squat and took it nice and slow on the hack squats. Finished.

Good workout today. I almost lost it on the last rep with 585 but all of the yoke walking that I do saved me (ended up taking a step forward). My low back was a bit sore after training. I am going to try to hit another upper body day this weekend and then might do two event days this weekend depending on the weather.

Off Road
11-12-2009, 08:32 AM
BIG squat there Tom...congrats.

Brian Hopper
11-12-2009, 08:45 AM
Thanks Tom!!!!!

JSully
11-12-2009, 09:48 AM
massive box squat..

Coke
11-12-2009, 10:17 AM
Superior squatting bro, props.

Tom Mutaffis
11-15-2009, 08:18 AM
Thanks guys.

--------------------------

11/14/2009
Trained down at SC Barbell in Columbia, South Carolina with the 2009 Police/Fire/Military LW National Champion. He and I have battled it out at a few contests recently so I expected it to be a good session, but did have an upset stomach from some antibiotics (route canal last week) and my low back was sore. Bodyweight right at 220 lbs this morning.

Axle Clean & Press: (Clean Once)
220 lbs x 2 x 2 sets
240 lbs x 10 - Easy, stopped at 10 but had a few more in the tank. Took video.

Prowler / Tire Medley:
Light Prowler Sprint / 850-900 Tire x 3 - Tire was pretty hard, couldn't one-motion it.

Keg / Tire Medley:
200 lbs Keg x 100 ft (turn), Run 50 ft., Tire x 1, Run 50 ft, Keg x 50 ft - Finished it all in 40 seconds. Couldn't really sprint because of my back but kept good speed with the keg. Took video.

That was it for today, will post up the videos this afternoon.

Tom Mutaffis
11-15-2009, 06:01 PM
Here is the video:

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Coke
11-15-2009, 06:15 PM
Great stuff in that vid dude, doing excellent.

Tom Mutaffis
11-18-2009, 10:04 AM
11/17/2009
Bodyweight was down a bit yesterday, going to start eating more. I think that I have mostly lost bodyfat but still need to keep my body mass up for strongman. Am also working around a couple of minor muscle strains right now so my intensity on events day is moderated. I was running at about 75% in that video on most of the events so I do have another gear that I can shift into when feeling good.

Trained last night at Lifestyle Fitness, quick workout.

- DB Rows (100's x 10 x 3 sets/arm) *Heaviest DB's there.
- Wide Grip Chins (BW x 5 x 3 sets)
- Fat Grip Hammer Curls (45 lbs x ?)
- Hammer Strength High Row (50 lbs x 35+ reps)
- Seated Preacher Machine Curl (50 lbs x 20+ reps)

That was it for today, the whole workout was done with no rest other than a few breaths between sets (hence the lighter weights). I am going to re-evaluate some things with my current template to try to optimize brute strength gains while maintaining conditioning.

Still looking at different options for contests next year but I did get my prize package for winning the Southern Slam Series and it was nice - cash, some muscle rub, two swords, bag, beanie, and t-shirt.

Off Road
11-18-2009, 02:38 PM
You must be getting a big sword collection.

Tom Mutaffis
11-19-2009, 12:55 PM
You must be getting a big sword collection.

All of the swords are in my closet, but I do have some cool sculptures and plaques on top of the refridgerator.

-------------------------
11/18/2009
Was a long day at work but I was feeling pretty good so decided to go to the gym for a quick pressing workout. Bodyweight has been right around 220 lbs.

Incline Bench Press:
135 lbs x 5 x 2 sets, 185 lbs x 5
225 lbs x 2
255 lbs x 2
285 lbs x 8 - Still had some power on the last rep, maybe 1-2 more in the tank.

Finished off with some pec deck and hammer strength pressing (drop sets). That was it for today, am going to skip lower body this week to rest up for events training and then see how I feel this weekend. I have a #2 COC gripper in my desk that I may start working with as well; contemplating bringing my Iron Gym into the office and following a Pavel GTG for chins. Our Manging Director will probably think that I am even more out of my mind (he already asks me about all of the 'big plastic jugs' that I have at my desk).

Tom Mutaffis
11-21-2009, 05:54 PM
11/21/2009
I did some light farmers walk today, my back is still tweaked and need to take a rest from events for a little bit. Am also going to cut out back squats and deadlifts in favor of front squats again since last year that gave me some great gains. For the next week or two I am going to hit some bodybuilding workouts and build some hypertrophy. My weight is right around 220 lbs but this week I will be heading to Las Vegas to spend Thanksgiving with my Grandfather and will probably tack on a couple of pounds out there.

Off Road
11-21-2009, 06:08 PM
Massive ammounts of turkey, gravy, and mashed potatos are good medicine for a bad back :) Have a great Thanksgiving.

Joe Black
11-26-2009, 02:01 AM
Man Tom, I always get amazed coming in here and looking at what you do week in, week out. Your close grip absolutely smokes my normal bench for both weight and reps lol.

Good job!

Joe Black
12-02-2009, 01:28 AM
Where are you????????????????????????????????????????????? :)

Coke
12-02-2009, 08:53 AM
Let's get back to it Tom, lol.

Tom Mutaffis
12-02-2009, 09:15 AM
Sorry guys, I was meaning to update my log and have been catching up at work after returning from vacation. During the trip I did make it to the gym twice and also stopped by to catch up with some of the local strongman guys.

Wednesday 11/25/2009
Trained at Golds Gym in Las Vegas with Nick from WBB. Was a bit tired from the flight but we had a lot to do so had to get to the gym early.

Wide Grip Chins:
BW x 5 x 3 Sets
BW + 45 lbs x 5
BW + 90 lbs x 3 / BW x 5
BW x 10

One-Arm DB Rows:
100's x 10
120's x 7

Hammer Strength High Rows:
2 Plates / Side x 10 x 3-4 Sets

Hammer Curls:
55's x 10
45's x 10
35's x 10

Quick workout, I wish that I had more energy since it was a great gym with a lot of good equipment.

Friday 11/27/2009
Trained at Gold's, was feeling strong from all of the Thanksgiving food the day before. Decided to hit Shoulders/Triceps

Seated Military DB Press:
Warmup: 35's x 10, 55's x 7, 85's x 2, 105's x 2
120's x 4- All time PR, first time doing them in a long time I did 100x5 about a month ago so I was pleased with this. I think that if I start doing these again I can post some huge numbers. (Did a drop set to 60's x 10 immediately after I dropped the 120's).

DB Side Raises:
35's x 10, 25's x 10, 15's x 10 - This set was harder than I thought it would be.

Seated Hammer Strength Military Press:
100 lbs x 20 (selectorized)

Overhead Barbell Extension:
75 lbs x 15

Triceps Pushdown:
50 lbs x 100 reps (took a couple of short breaks, few seconds).

Face Pulls:
80 lbs x 10-12 x 3 Sets

This was a good quick workout, my shoulders and triceps were pumped up afterward. I am looking forward to starting a consistent gym program again. Have some ideas that will not only improve my physique but will give me good carryover to strongman.

My next contest will probably be the South Atlantic in Columbia, SC in February (last year I won the LW Division and 'Athlete of the Day'). After that I have my sights set on a Platinum+ (Pro Card) contest in Orlando in April. Going to probably hit a hypertrophy program for December / January and then start adding in some power movements and hitting events after that.

I have also been doing some GTG work on chins, hitting 3-4 sets of (5) everyday.

Coke
12-02-2009, 07:54 PM
Nice you got the chance to workout down in Vegas and network that way...props for both days, especially the killer db shoulder presses.

Off Road
12-02-2009, 08:12 PM
You change avatars faster than I change underwear :moon:
Great workouts as usual. Those were some heavy dumbbell presses.

vdizenzo
12-02-2009, 08:19 PM
Strong Tom, very strong indeed.

Andalite
12-03-2009, 12:41 AM
Subscribed, sir.

Tom Mutaffis
12-03-2009, 04:16 PM
Thanks guys. My training log is not very exciting because my training has been taking a back seat to work and there are really no big strongman contests coming up.

Things should get a bit more intense here in the near future.

12/2/2009
Trained last night, nothing exciting to report. Just a quick pressing workout.
- Close Grip Bench Press
- Incline DB Press
- Cable Crossover
- Triceps Pushdowns
- Decline Hammer Strength

A friend of mine occasionally trains with Bob Cicherillo and we talked today in-depth about some bodybuilding principals. Might try adding some new things to my training.

Al19067
12-03-2009, 06:21 PM
Damn Tom your a beast

Tom Mutaffis
12-04-2009, 07:19 PM
12/4/2009
I had a chance to rest for a bit after work today prior to heading to the gym. My back is feeling better and diet was on track today; bodyweight is right at 223 lbs.

Warmup: Walking on Treadmill @ 3 mph for (3) minutes.

Chins:
BW x 5 x 5 - Minimal Rest

Hammer Curls:
85 lbs x 3, 55 lbs x 5, 35 lbs x 5, 15 lbs x 5 - (Giant Set), Felt strong

Alternating Biceps Curls:
25 lbs x 10
20 lbs x 20

Pulldowns:
200 lbs x 10, 100 lbs x 10 (Drop Set)

Low Pulley Row:
95 lbs x 15
100 lbs x 15

Pendlay Rows:
95 lbs x 10 Underhand, 95 lbs x 10 Overhand (Superset)

Close Grip Pulldown:
200 lbs x 5, 85 lbs x 15 (Drop Set)

Cable Curls:
35 lbs x 25

LifeFitness Neutral High Row:
100 lbs x 10 x 3 Sets

Chins:
BW x 5 x 5 - Minimal Rest

Completed the entire workout in about 45 minutes. Felt strong tonight and had a tremendous pump at the end. Just had a nice big Nitrean shake :)

Andalite
12-04-2009, 09:20 PM
Strong chins right there :)

Off Road
12-04-2009, 09:29 PM
Just had a nice big Nitrean shake :)

How many scoops?

That was a ton of work crammed into 45 minutes. You must have been moving pretty fast.

Brian999
12-04-2009, 09:39 PM
Nice work in here Tom. BTW your looking jacked in your avatar!

Coke
12-05-2009, 07:56 PM
BTW your looking jacked in your avatar!

No joke, Tom is a beast.

Tom Mutaffis
12-05-2009, 08:08 PM
How many scoops?

That was a ton of work crammed into 45 minutes. You must have been moving pretty fast.

I had just over two scoops of Nitrean in my PWO shake, along with about 30 grams of carbohydrate blend.

Typically I do move pretty fast throughout the secondary portions of all of my workouts. I think this is what gives a good balance of strength/hypertrophy/conditioning.


Nice work in here Tom. BTW your looking jacked in your avatar!

Thanks. I was actually going to try to take another pic last night at the gym but I didn't want to 'be that guy'.

Now that I am back in action I will have to take some video. Should be able to start pushing for PR's again in a couple more weeks.

Tom Mutaffis
12-05-2009, 08:17 PM
12/5/2009
Trained at Lifestyle Fitness tonight. I did well on my meals today and my bodyweight is just over 220 lbs.

Warmup: Elliptical for 4 minutes.

Seated Military Press:
250 lbs x 3, 155 lbs x 12 (drop set)

Seated DB Military Press:
50 lbs x 15, (rested about a minute), 70 lbs x 10, 35 lbs x 5

Side Raises:
40 lbs x 8, 25 lbs x 8 (drop set), the second portion was on a bosu.
50 lbs x 4, 20 lbs x 10 (drop set), the second portion was seated.

LifeFitness Side Raise Machine:
85 lbs x 20 - Tough set!
50 lbs x 20

Cable Upright Rows:
Rack x 7
50 lbs x 10 (paused at top)

Rear Delt Flyes - FreeMotion:
12.5 lbs / side x 12 x 2 sets

Triceps Pushdown:
50 lbs x 50

Finished off with some stretching and abs. Tonight was another quick workout and I think that I finished in about 45 minutes. Will start incorporating a bit more power work over the next couple of weeks.

Tom Mutaffis
12-06-2009, 03:08 PM
12/6/2009
Today was a lower body / conditioning day. I have neglected direct calves work for a long time and although my lower legs have good size (18"+) they are not as strong as they were in the past. This training could also give me some good carryover to events work since I have strained my calves in the past on heavy yoke, tire, etc.

Cardio:
Ellitpical for 15 Minutes (Moderate Intensity)
Treadmill for 20 Minutes (3 mph - 1 Mile)

Dimmel Deadlifts:
(These were done from the rack at 19-20")
225 lbs x 50 - Wow, this was tough.
135 lbs x 25

Hammer Hack Calf Raises:
1 Plate / Side x 15 x 3 Sets

Hammer Seated Calf / Standing Calf Machine:
(5) 25's x 10, (4) 25's x 10, (3) 25's x 10, (2) 25's x 10, (1) 25 x 10 / Rack (300 lbs) x 3 + hold
25 lbs x 10 (super slow) / 200 lbs x 10+ Second Hold

FreeMotion Leg Curl:
50 lbs x 10, 100 lbs x 10

Stretching:
Precor Stretching & Light Stretches for about (5) minutes.

Good workout today, my low back felt pretty good afterward and my calves were shaking just pushing down the gas pedal driving home.

I also got my invite for an exclusive LW Strongman Showdown coming up in Arizona in May. Virtually all of the top LW Pro & Amateur competitors from the United States (20 total) will be there and the weights are equal to that of a HW Platinum Plus contest. Looking forward to this one!

Coke
12-06-2009, 03:24 PM
Most lifters neglect calf training, but you can afford to do just that where the size is concerned, lol - good job there and with the huge delt session.

nickp8
12-08-2009, 01:00 PM
I think I am going to try and make it down to watch that competition in May, it's not that far of a drive for me. Let me know the date for it, I would definately like to see you compete.

Off Road
12-08-2009, 01:07 PM
I'm looking forward to tracking your training for the Arizona contest. It sounds like you are very motivated for this one. Best of luck.

jp2
12-08-2009, 04:57 PM
It's going to be in Arizona?? Wow I may have to go to this!

Tom Mutaffis
12-09-2009, 06:52 AM
I will post the details once they are available but the Arizona contest is going to be on May 1st; the strongman contest is piggybacking on "Cinco de Mayo" party weekend. There is also a dodgeball tournament in sand on Sunday where the winners get $1500.

12/8/2009
I was looking forward to hitting the gym tonight but my Girlfriend had to study for a final and I had to stay home to watch the dog. Still made it to the gym but by the time that I got there it was 10:00 PM and had not eaten dinner. Bodyweight is steady in the low 220's.

Warmup: Walking on Treadmill for (3) minutes @ 3 mph; calves still sore!
Incline Barbell Bench Press:
300 lbs x 5
255 lbs x 10 - Might have had a couple more in the tank here.

The rest of the workout was done with minimal rest...

Flat DB Bench / Incline BB:
75 lbs x 15 / 185 lbs x 2

Dips:
BW x 10

Pushdown:
50 lbs x 50
50 lbs x 25 (later in workout)

JM Press / Reverse Grip Pushdown / Wide Grip Paused Bench Press:
95 lbs x 10 / 85 lbs x 10 / 95 lbs x 7

Cable Crossover:
35 lbs x 10 (2 Sets)

Decline Medium Grip Bench Press:
195 lbs x 10 (Paused)

Decline DB Flyes / Flat DB Press:
35 lbs x 10 & 10

FreeMotion Chest Press:
100 lbs x 10, 250 lbs x 1 (rack)

Had a good pump at the end, and I think that next week I might push for some heavier numbers and then switch over to a new primary movement for my pressing day (maybe push press depending on how my back feels). It is too bad that my gym only has 100 lbs dumbbells because I really like dumbbell pressing.

brihead301
12-09-2009, 07:04 AM
You doing some bodybuilding training now Tom? Or is this part of your strongman training?

Coke
12-10-2009, 09:26 AM
It is too bad that my gym only has 100 lbs dumbbells because I really like dumbbell pressing.

Know that's right, lol...there's not another gym in your area that has dumbbells that go higher?

Super session man, with short rests between sets.

Tom Mutaffis
12-12-2009, 04:31 AM
You doing some bodybuilding training now Tom? Or is this part of your strongman training?

Strongman Training; just trying to bring back my gym lifts and am also incorporating some hypertrophy work. It is going pretty well so far.


Know that's right, lol...there's not another gym in your area that has dumbbells that go higher? Super session man, with short rests between sets.

Thanks. There is one that is about 1/2 hour away that I can go to; I guess that I will have to start stopping by there a bit more often.

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12/11/2009
Trained at LifeStyle Fitness after work, bodyweight steady around 220 lbs.

Elliptical: 3 Minutes (Warmup)

Wide Grip Chins:
BW x 1 x 25 Sets (Weller Principal)

Hammer DY Row:
1 Plate x 5, 2 Plates x 5 (warmup)
3 Plates x 5
4 Plates x 5 / 2 Plates x 10

Seated Low Pulley Row:
200 lbs x 10 / 120 lbs x 10

Lat Pulldown:
100 lbs x 10

Free Motion Neutral Grip High Row:
200 lbs x 5 / 100 lbs x 10

Hammer Curls:
70's x 5 / 35's x 10

Alternating DB Curls:
55's x 5 / 20's x 10

Hammer Strength Preacher:
45 lbs x 15

Rope Curls:
35 lbs x 10

Grip Work:
DB Holds / 100 lbs x 30 seconds, Timed Hang / BW x 30 seconds.

Good training session; the entire workout was done with 1 minute or less rest periods, except when switching equipment a couple of times. I have my holiday party for work down in Atlanta tonight but should be back in Charlotte early on Sunday.

Tom Mutaffis
12-12-2009, 10:19 AM
12/12/2009
Trained at Lifestyle Fitness this morning; just a quick lower body workout.

Warmup: Elliptical for (3) Minutes

Leg Press:
1 plate / side x 8
2 plates / side x 8
3 plates / side x 8
4 plates / side x 8
5 plates / side x 8
6 plates / side x 5
7 plates / side x 5
4 plates / side x 20 + 20 calf raises
2 plates / side x 35 + 35 calf raises

Leg Extension / Leg Curl:
100 lbs x 10 each x 2 sets

Back Hyper's:
25 lbs x 10
10 lbs x 10
BW x 10

Stretching:
(5) minutes on Precor

This was my first lower body training session in a few weeks. Haven't done leg press in a couple of years but I didn't want to chance anything with free weights today. Might start doing some light pulling/squatting next week.

Coke
12-12-2009, 10:56 AM
The gym located 1/2 hour away from you might be worth it, especially if they give you a cut daily rate - I'd be hitting that place up once a week.

Damn good workouts back-to-back.

Tom Mutaffis
12-14-2009, 06:27 AM
12/13/2009
Had my holiday party for work in Atlanta and decided to hit the hotel gym the next morning. We were staying at the 'W' hotel and they had the nicest gym that I have ever seen in a hotel.

Cardio:
- Elliptical, 10 Minutes
- Treadmill (Walking), 10 Minutes
- Exercise Bicycle, 10 Minutes
- Jump Rope, 3 Minutes

Other:
- Assorted DB movements, ab machine.

Drove home yesterday afternoon and caught up on sleep.

Off Road
12-14-2009, 07:15 AM
Is there an off-season for strongman?

Tom Mutaffis
12-14-2009, 09:45 PM
Is there an off-season for strongman?

There are less contests in the winter since many of the events are outdoors and they typically run 4-6 hours. There is no technical 'off season', but Nationals is usually around October so a lot of guys change up their training for a couple of months around this time of year (gain weight to move up a weight class, improve gym strength, work on hypertrophy, rest, etc.).

------------------------------------------

12/14/2009
Long day today; did not get to the gym until a little later than I would have liked. Bodyweight is steady in the low 220's.

Warmup: Elliptical for 7 minutes

Incline Barbell Bench Press:
Worked up to a giant set, 315 lbs x 3, 225 lbs x 5, 135 lbs x 10 (paused).

Flat DB Press:
75 lbs x 10
100 lbs x 10, 70 lbs x 5

Cable Crossover:
50 lbs x 15, 12, 10 (3 sets, minimal rest)

Dips:
BW x 10

Close Grip Decline Hammer:
50 lbs x 5 x 3 sets (minimal rest)

Triceps Pushdown:
35 lbs x 100

Pec Deck:
100 lbs x 10, 175 lbs x 8 / Pushups x 8 (paused)

Good quick workout. My Christmas present from work arrived, it is a huge package of Omaha steaks/burgers/chicken/fish/etc. - should be good for recovery :)

Coke
12-15-2009, 04:04 AM
Nice session Tom, good deal on the xmas gift from work too, lol.

Off Road
12-15-2009, 06:58 AM
Now that's a useful Christmas gift.

brihead301
12-15-2009, 07:05 AM
Hell ya, Omaha steaks and burgers are bangin! It is definately interesting seeing how you combine bodybuilding style training into your strongman stuff. After a few more cycles of 5/3/1, I may have to look more into this...

JSully
12-15-2009, 08:44 AM
mmmmmmmmm omaha steaks..

i'm digging that incline press giant set, good stuff bro

Tom Mutaffis
12-18-2009, 06:36 AM
Thanks guys, I might cook up some of the food this weekend.

12/17/2009
Another long day at work; we are trying to get some things moving before the end of the year. Bodyweight is down just a bit (coffee = dehydrated), around 220 lbs.

Warmup: Elliptical for 3-4 Minutes

Close Grip Bench Press:
225 lbs x 20 (had more)

Medium Grip Chins:
BW x 5
BW + 45 lbs x 3 reps x 8 Sets (30 seconds rest)
BW x 7 reps x 3 Sets

Seated Low Pulley Row:
150 lbs x 5 x 5 (30 seconds rest)

Hammer Curl / Alternating DB Curl / Machine Preacher Curl:
Did two giant sets here, good pump.

DB Holds / Underhand Grip Pulldown:
100 lbs x 45 seconds / 100 lbs x 10

Good workout today, I felt strong on the chins and the close grip was a PR (never tried 225 for reps). It is pretty cold here in Charlotte and we are expecting some light snow this weekend but I am going to try to do some strongman conditioning work.

Drew92
12-18-2009, 01:59 PM
Close Grip Bench Press:
225 lbs x 20 (had more)

Beastly. nice work!

JSully
12-18-2009, 03:19 PM
strongman work has to be dangerous in the cold.. staying warm is a bitch..

I must say, I'm getting amped up for the AZ strongman, even though I'll only be spectating..

Tom Mutaffis
12-19-2009, 07:18 AM
Thanks Famous.

Jake - Training in the cold can be dangerous, even getting warmed up at the gym is sometimes tough so you can imagine if you are standing outside and getting ready to hit a max effort lift and it is 35 degrees. I am just taking things easy right now and will ramp up my events work over the next couple of months. There is one place here that has some equipment indoors but they are currently renovating and I have not talked to the owner in a while.

------------------------

12/18/2009
Stopped by the gym for a quick cardio session; bodyweight is right around 220 pounds. Hit the elliptical for 20 minutes, low intensity.

Tom Mutaffis
12-19-2009, 04:49 PM
12/19/2009
Decided to try some lower body movements, my back has been feeling better.

Warmup: 5 Minutes on Elliptical

Front Squats:
225 lbs x 3 x 2 sets
245 lbs x 3 x 2
275 lbs x 3 x 3 - Felt comfortable, will go heavier next week.

Rack Pulls: (From top of knee)
315 lbs x 3 x 3

Leg Press / Jump Rope: (Complex)
5 Plates per side x 5 / Double Unders x 15
5 Plates x 5 / Double Under x 5-10
5 Plates x 5 / Some crossovers and double under (5-10 total)
*This was done as one set with no rest, completed in about 90 seconds.

Cooldown:
10 minutes on the treadmill. Finished off with some stretching and foam roller.

Off Road
12-19-2009, 05:04 PM
Glad the back is doing better.