PDA

View Full Version : Strength Sports Training Log



ebomb5522
03-28-2010, 07:30 PM
Hey guys, this is my first training log on Wannabebig, I'm 20 years old, currently training for a strongman competition, but always training to just be as strong as possible. Gym lifts are: Bench 335 x 4, Deadlift: 625 x 1 (with more in tank), Squat: 405 x 10, 475 x 2-4, Log Press: 255 x 2, Strict Press: 205 x 5

I have recently done farmers walks with 350 lb in each hands during event training and am getting used to the stones, having done them two times so far ever.

I am 5'10-5'11ish, weigh between 210-220 depending on day/time right now. I am currently following a carb cycling rotation that gives me 2 high days/week, 2 moderate, and 3 low days. The high days fall on my ME lower day and my event day, with the carbs coming in around 2 x BW on ME lower and 3 x BW on the event day. All other days have relatively lower carb amounts.

Goals for gym lifts include a 675 deadlift, 550 squat for 2 reps, 405 bench, and 300 lb + log press.
Goals for strongman are load heavier stones, and get overall better at all events.

Somewhat of a long introduction, but thats all. I'll post this past weeks training just to show what I do.

ebomb5522
03-28-2010, 07:44 PM
3.22.10
Barbell Curls: 95 x 6, 115 x 6, 135 x 6, 145 x 5
Smith Machine JM Press: 135 x 6, 185 x 6, 205 x 6, 6

Reverse Incline Dumbbell Curl: 45 x 8, 8, 8
Standing Dumbbell Curl: 50 x 8 LR, 55 x 6 LR, 55 x 6 LR

Floor Barbell Extensions: 95 x 10, 10
Cable Bar Pushdowns: 20, 20

3.23.10
Log Clean & Press
Log x 2, 145 x 2, 195 x 2, 225 x 2, 245 x 2, 255 x 2 (PR)

Incline Barbell Press
135 x 5, 185 x 5, 225 x 5, 255 x 5

Neutral Grip Chest-Supported Rows
45 x 11, 90 x 11, 135 x 11, 180 x 8

Dumbbell Shrugs (no straps)
115 x 15, 130 x 20, 140 x 20

3.24.10
Dumbbell Snatch
35 x 2 LR, 70 x 2 LR, 100 x 2 LR

Buffalo Bar Squat
145 x 2, 195 x 2, 235 x 2, 285 x 2, 325 x 2, 375 x 2, 415 x 2, 445 x 2, 465 x 2

Deficit Straight-Leg Deadlifts (4'')
225 x 10, 275 x 10, 315 x 10

Glute Ham Raise
Bw x 12, 12, 12

3.26.10
Strict Overhead Press
135 x 3, 165 x 3, 185 x 3, 205 x 3

Narrow Grip Bench Press
135 x 3, 185 x 3, 225 x 3, 275 x 3, 300 x 2, 2

Neutral Grip Chins/Black Band Pull-Aparts
45 x 3/20
70 x 3/20
90 x 3/20
115 x 2/20

Dips
BW x 30, 10, 10 (15 seconds between each set)

3.28.10
EVENT DAY

Farmers Walks (very slick handles)
145 x 100 feet, 195 x 100 feet, 235 x 100 feet, 280 x 50 feet, 300 x 25-50 feet failure

Yoke Walk
300 x 100 feet, 390 x 100 feet, 480 x 100 feet, 570 x 100 feet, 660 x 50 feet

Tire Flip (700 lb)
x 5, 7, 7

Giant Circus Dumbbell (HUGE, 140 lb without any weight)
x 1 LR (hitting it with the left arm was a PR)

Stones:
200, 240, 275 (just missed 275 because too far from platform. Lifted it higher than it, couldn't put it on, in time.)

Coke
03-29-2010, 01:03 AM
Good luck with your goals man, definitely off to a great start.

ebomb5522
03-29-2010, 06:47 AM
HIIT Bike Sprints
20 second sprint/35 second slow
7 sprints

Just a little conditioning today. Was feeling it, so I went for it.

ebomb5522
03-29-2010, 06:47 AM
Good luck with your goals man, definitely off to a great start.

Thanks man!

ebomb5522
03-30-2010, 07:35 AM
3.30.10

Axle Press
95 x 2, 135 x 2, 165 x 2, 195 x 2, 225 x 2, 255 x 2, 275 x 1 (JUST missed 2)

Press Medley
Dumbbell Press (95 lb) x 1
Axle Clean and Press (190) x 1
Log Clean and Press (200) x 1
Two medleys, little rest between

Weighted Dips
BW x 10, 45 x 5, 70 x 5, 90 x 5, 135 x 5
BW x 40 (straight set)

Not a ton of exercises today and didnít get to do much for back (besides the heavy pressing), but was beat up after it all. Havenít done weighted dips in over 6 months and I was very very happy with 135 x 5 on the final set as well as the 40 as the last BW set. The 275 x 1 on the axle press was a PR by a ton, with my previous best barely being 255 which I hit for an easy 2. My pressing strength is going up literally by the week, its amazing.

ebomb5522
03-31-2010, 07:17 AM
3.31.10

Front Squats
95 x 5, 135 x 5, 185 x 5, 225 x 5, 275 x 5
315 x 6 (PR)

Leg Press (very narrow stance, heels 4 inches apart)
3 plates each side (300 lb) x 20 reps
5 plates each side (500 lb) x 20, 20, 50 (this last set of 50 was absolute hell)

Thatís it haha. I was going to do some lower back stuff and deadlift variations, but Iíll save that for Sunday (event day). The front squats felt amazing, 315 x 6 is easily a 20 pound PR, maybe more, and I havenít done front squats in over two months. The 500 x 50 on the leg press was one of the most physically and psychologically taxing sets I have EVER done in my life. I was pretty dead after two sets of 20, but wanted to push through another set of 20. My goal was only to get 20, and I thought I would barely get there, but I psyched myself up to such a degree that when I started the set, I felt that this set had the makings for something epic, so I ran with it and hit 50 reps, nearly throwing up afterwards and barely being able to stand for about 5-10 minutes.

Thatís why I do it though, for those sets that push me beyond my own limits, into a place that I never thought existed.
Intensity is controlled insanity.

Coke
03-31-2010, 04:24 PM
Intensity is controlled insanity.

No joke, lol...nice job for both days.

ebomb5522
04-01-2010, 08:09 AM
No joke, lol...nice job for both days.

Haha, thanks man!

ebomb5522
04-02-2010, 10:49 AM
4.2.10

Narrow Grip Bench Press (5/3/1)
195 x 5, 225 x 5
255 x 14 (PR)

Standing Military Press
worked up to 185 x 5, 5
Neutral Grip Machine OH Press
70 x 20

Wide Grip Chins
20, 15, 13, 2 (50 reps)

Hammer Curls
50 x 8, 8, 8

Circuit
Chins x 10
Dips x 10
KB Swings (35 lb) x 10
5 rounds in 4 min 40 seconds

Overall, today was an awesome day. 255 felt really easy on the narrow grip bench press, and I was really happy with 14 reps. Everything else was good...ready for events on Sunday.

Coke
04-02-2010, 12:54 PM
New close grip PR is super dude.

ebomb5522
04-02-2010, 02:05 PM
New close grip PR is super dude.

Thanks man! I am using the 5/3/1 with this exercise because I haven't really done them in about 3 months. I actually haven't been able to bench press or do any horizontal pressing in about that long due to shoulder problems, but now my shoulder feels great, and this is actually an all time PR, not just a post 3-4 month lay-off PR, so I'm pumped.

ebomb5522
04-04-2010, 10:29 AM
4.4.10

Event Day
Axle Deadlift
135 x 5, 225 x 5, 315 x 5, 405 x 5
500 x 5 (video soon), felt pretty easy

Farmers Walks
150 x 100 feet
245 x 100 feet
275 x 50 feet

Sled Drags
1-8 plates x 150 feet each
8 plates x 150 feet
(video of second set at 8 plates)

That was it today. I didnít train with my normal group since I am home for Easter. I was really happy with the 500 x 5 on the axle deads. It was my first time ever doing them. The sled drags felt great too.

ebomb5522
04-05-2010, 09:43 AM
4.5.10

Warmup
10 burpees
20 medicine ball slams
30 bodyweight squats
30 pushups
10 35 lb kettlebell swings

Barbell Curls (5 minutes density)
115 x 6 (6 sets in 5 minutes)

Burpee x 10
Bodyweight squat x 30
X 2 continuous

Heavy bag shoulder squats x 10 LR
Kettlebell snatches x 10 LR (35 lb)
Kettlebell 2 arm swings x 10
X 2 continuous

Just some biceps work and light conditioning. Really liked the heavy bag shouldering and squatting.

Coke
04-05-2010, 12:38 PM
Excellent strongman and circuit training.

ebomb5522
04-05-2010, 05:26 PM
Excellent strongman and circuit training.

Thanks man, that the focus right now.

ebomb5522
04-07-2010, 03:59 PM
4.7.10

Back Squats
135 x 5/225 x 5/315 x 5
405 x 12 PR

A1 RDL 225 x 5/275 x 5/315 x 5/365 x 5
A2 Dumbbell Snatch 65 x 6 LR/6 LR/6 LR/6 LR
A3 Core Movement x 30/30/30/30

Today was a pretty good lower body day. The 405 x 12 was technically a PR on the squats, but I wasnt fully in it today and know that I could have gotten 15 or more on a better day. Really liked the giant set, will do more of those.

Coke
04-07-2010, 08:16 PM
A dozen reps with 4pps for squats is huge bro, major props!!

ebomb5522
04-08-2010, 06:32 AM
4.8.10

Turkish Get Ups x 1 LR (45 lb DB)
Burpees x 10
8 rounds in 10 minutes

Just some quick, effective circuit training work to burn a little fat and build endurance.

ebomb5522
04-08-2010, 06:33 AM
A dozen reps with 4pps for squats is huge bro, major props!!

Haha thanks! I am definitely happy with it, but I know I can go for more. 20 is a reasonable goal within the next year I believe.

ebomb5522
04-09-2010, 07:16 AM
4.9.10

Narrow Grip Bench Press (5/3/1)
Warmup
Ramp Sets
210 x 3/240 x 3
270 x 10 (PR)

Giant Set
A1) Standing Strict Press 135 x 5/145 x 5/165 x 5/175 x 5/185 x 5
A2) Bent Row 185 x 6/225 x 6/225 x 6/225 x 6/225 x 6
A3) Sprinter Sit-Ups 5 sets of 10 LR

Dips/Neutral Chins (BW only on chins)
5/5
25 lb x 5/20
45 lb x 10/20
70 lb x 10/20
90 lb x 9/10

Really really happy with todayís workout. 270 x 10 was an all time PR in the close or narrow grip bench press, and is only 5 pounds away from tying my best with a normal grip (275 x 10). My strength is skyrocketing on the horizontal presses because of the near 5 month layoff I had. The giant set and the dip/chin set were both strong as well. Bodyweight is around 210 and I am very lean right now, probably the leanest I have ever been at this bodyweight.

ebomb5522
04-11-2010, 02:23 PM
4.11.10

Events (Deload ish)

Slick Farmers Walks
190 x 100 feet
230 x 100 feet

Yoke
Worked up to 600 x barn length (donít know distance)

Viking Press
230 x 5, 5, 5

Prowler Sprints
70 x 150 feet
140 x 150 feet
210 x 150 feet, 150 feet

Didnít go as heavy as normal on my sets. Took it really easy on the farmers because my forearm is in a lot of pain. The yoke felt really easy. The Viking press was great for the first time doing it. If pushed, I probably would have been able to get 230 for 10-12 which is great, since the weight I will be doing in the competition will be 210. Prowler is always fun, and it felt much easier this time since I had different sneakers on.

ebomb5522
04-13-2010, 04:17 PM
4.13.10

Narrow Grip Bench Press (5/3/1)
225 x 1/255 x 1
285 x 6 (95 percent)

Bodyweight Dips
20, 30, 20, 12, 12

I moved Fridays workout to today since I have my strongman competition on Saturday, so my triceps were still a little sore today from this past Saturday when I did arms. The 285 x 6 was okay, it fell within the rep range I was shooting for (5 to 10), but did not hit the goal of 7 which I set. I believe that had I done the workout when I was fresh on Friday, I would have gotten 7 or 8 reps, but Iím still happy.

ebomb5522
04-13-2010, 04:23 PM
Central Maine Strongman II
I will be competing in the 176-200 pound class.

Events:
Viking Press for reps in 60 seconds
210 lb

Car Squat For Max
Starting weight 425 and increase by 25 lb each rep

Fingal Fingers
12 feet 325 lb, 13 feet 350 lb, 14 feet 375 lb, 60 second time limit

Yoke Walk/Keg Load Medley
Yoke weighs 200 lb. Yoke will be carried 50 feet, then two 100 lb kegs will be loaded onto yoke, then carried 50 more feet, then 2 more 100 lb kegs will be added, then carried 50 more feet.

Mystery Event
A. Conans Wheel for Distance
B. 12 inch log press for reps in 60 seconds
C. Farmer Walk, 100 feet with turn at 50 feet
D. Car Deadlift For Reps in 60 seconds

Atlas Stones
60 inches, 56 inches, 52 inches, 48 inches, 44 inches
215 lb, 235 lb, 250 lb, 280 lb, 315 lb

Thats it. This is my first strongman competition, and I feel like I am prepared. I am excited to see how I will fare after only really about a month of true strongman training (with the implements).

ebomb5522
04-18-2010, 08:26 PM
So this weekend I competed in the Central Maine Strongman II, my first strongman competition, after training with the strongman implements and doing events for just a little over a month. I was very happy with my performance, and have a ton of room for improvement. Here are the events and my stats.
I competed in the 176-200 lb class.

1) Viking Press for reps in 60 seconds, 210 pounds
This event was pretty good. I got 9 reps, which was good for 3rd. I would have liked a few more and thought that I could have at least gotten 10 when I was practicing on it, but nonetheless, I happy.

2) Car Squat for max (starting weight 425)
This was my worst event, and rightfully so, it was very very different than anything I have ever done. I made it to 550 lb and then failed at 625. This was a very hard event and I definitely need to train specifically for it. I came in 4th in this event.

3) Yoke Walk and Keg Load Medley
For this one, the yoke started at 250 pounds, we walked 50 feet, then loaded 2 75 pound kegs, walked 50 more feet, then loaded 2 more 75 pound kegs for a final weight of 550 pounds, then we walked back 50 feet. With this event, I did pretty well in. I made it all the way with 550 without dropping it and came in 2nd.

4) Farmers Walk (220 pounds in each hand)
I did very well in this event, and the weight was very light for each hand. I believe I came in 2nd in this event.

5) Fingal Fingers
We were to flip 3 fingers, the first being 12 feet and 325 lbs, the second being 13 feet and 350 lbs, and the third being 14 feet and 375 lbs. I flipped the 1st and 2nd with ease, and got to a sticking point on the 3rd and nearly had it, but dropped it. Nonetheless, I was very happy with this event.

6) Atlas Stones (60 inches, 56 inches, 52 inches, 48 inches, 44 inches)
The stones were loaded in this order 215 lb, 230 lb, 250 lb, 280 lb, and 315 lb. I loaded the 215, 230, 250, and 280 successfully, but once I got to the 315, it was so smooth since no one had gotten to it and I didnt have time to tacky up so I didn't really attempt it. I was extremely happy with my performance, especially since I had not even been able to load the 280 stone in training on its own.

Overall, I came in 2nd, and I was very happy with my first show. I am definitely going to compete more and just need to focus on getting stronger now. I'll post some videos in a bit when I get them up.

ebomb5522
04-19-2010, 04:15 PM
4.19.10
Supplemental Meathead Arm Day (20-25 minute workout)
A1) Dumbbell Alternating Curls: 45 x 12 LR, 55 x 6 LR, 55 x 9 LR
A2) Triceps Straight Bar Pushdown: 9 x 12, 14 x 6, 12 x 9
A3) Barbell Reverse Curls: 55 x 12, 75 x 6, 9

B1) Hammer Preacher Curls 1-Arm: 32 x 9, 10
B2) Supinated 1-Arm Triceps Pushdown: 3 x 9, 3 x 20

Just some light, quick arm training, for the pump and to strengthen those tendons. Will be back to normal workouts tomorrow hopefully.

ebomb5522
04-20-2010, 08:47 AM
4.20.10

Axle Clean and Press (clean once, and press)
95 x 5, 145 x 5, 165 x 5, 185 x 5
215 x 9

Weighted Chins (Double Overhand Grip)
45 x 10, 10

Weighted Dips
45 x 10
70 x 10, 10, 10

The 215 x 9 on the Axle presses felt really strong, especially considering my shoulder feels like absolute crap after having a fingal finger fall on it during the competition haha. My personal best at 210 on the regular barbell was only 7, so 9 with the axle was awesome. Rest was minimal with the bodyweight exercises, good overall workout.

ebomb5522
04-21-2010, 06:53 AM
4.21.10

Leg Press
7 plates each side x 20, 20, 20 (30-45 seconds rest between each)

RDL (no belt, straps)
225 x 10, 315 x 10, 405 x 10

Leg Extensions (30 seconds between sets)
210 x 20, 20

Had planned on doing a much different workout, with front squats being the main exercise and going for 10-12 at 295, but when I was warming up, it was just killing my shoulder which still hurts from the fingal finger falling on it. I hit it with some higher rep training which sucks.

ebomb5522
04-23-2010, 06:58 AM
4.23.10

Insert Ė 40 burpee pull-ups as fast as possible

Narrow Grip Bench 5/3/1 (wave 2, week 1) (Percentage max Ė 315)
65 % 205 x 5
75 % 235 x 5
85 % 270 x 5 (best is 10, went very easy because of shoulder, just wanted to get work in)

A1) Weighted Dips Ė 45 x 8, 70 x 8, 90 x 8, 115 x 8
A2) Bentover Barbell Rows - 185 x 10, 225 x 10, 245 x 10, 245 x 10
A3) Hanging Knees-Elbows Ė 8, 8, 8, 8

Extract Ė 40 burpee-pull-ups as fast as possible

After examining Alphaís log, I am going to start performing inserts/extracts as he does because I love the idea and they fit perfectly with what I want to achieve. I went very easy with the narrow grip bench press because my shoulder was giving me trouble, and I didnít want to go even close to failure. The 5 reps were easy, probably could have tied or beaten my best.

ebomb5522
04-24-2010, 09:12 AM
4.24.10

A1) E-Z Bar Curls 115 x 10, 135 x 6
A2) Barbell Nosebrakers (slow tempo) 95 x 10, 115 x 10
A3) Zottoman Curls 30 x 10, 35 x 6

Superset
Concentration Curl Machine/Bench Dips (BW)
90 x 10, Bw x 20, 90 x 10, Bw x 20
90 x 10, Bw x 20, 90 x 10, Bw x 20

Just a supplemental arm workout. Some may say Iím overtraining them, Iím okay with that.

ebomb5522
04-25-2010, 12:34 PM
4.25.10

18 Inch Rack Deads
Worked up to 680 x 1 (not a max)

5/3/1 Deadlifts
(85 %) 500 x 10 (HUGE PR)

Keg Loads (to 54 inches)
175 x 5, 5
290 x 1

Glute/Ham Raise
Bw x 15, 12, 12

Awesome deadlift day. I hit the rack deads, which I havenít donít in a while, and the 680 x 1 felt pretty strong, but I didnít want to go any higher after that. My 5/3/1 max for deads is 580, and 85 % comes out to 495, but I did 500 for good measure, and they felt strong even after the rack deads. 10 reps at 500 is a PR, and I probably could have gotten more had I not done the first 5 touch and go and the last 5 dead stop reps.
The keg loads were new, I have never done them before, but they are a great exercise. They work everything. I was unable to load the 290 to 54 inches, but it was good for 48-50 inches.

ebomb5522
04-27-2010, 07:37 AM
4.26.10

Insert
20 burpee pull-ups
20 50 lb dumbbell swings
15 burpee pull-ups
15 50 lb dumbbell swings
9 burpee pull-ups
9 50 lb dumbbell swings

A1) Seated Dumbbell Alternating Curls 55 x 6 LR, 60 x 6 LR
A2) PJR Dumbbell Pull Overs 60 x 10, 80 x 10

B1) Decline Nosebreakers 95 x 6, 135 x 6
B2) Standing Hammer Curls 40 x 20, 40 x 20

Just some arms and some conditioning today. The insert at the beginning was awesome, I definitely should have gone heavier on the swings, but its allright, still was a great conditioning set.

4.27.10

5/3/1 Axle Push Press
175 x 3, 205 x 3
225 x 9 (PR)

A1) Incline Barbell Press 135 x 5, 185 x 5, 225 x 5, 255 x 5, 275 x 5
A2) Neutral Chins Bw x 5, 45 x 5, 70 x 5, 90 x 5, 90 x 3
A3) 10 Second Dragon Flags 5, 5, 5, 5, 5

60 Yard Hill Sprints (sprint up, walk down, repeat, no rest)
x 10-12 (lost count, but definitely did at least 10 and no more than 12 haha)

I had an absolutely awesome training session today. The 225 x 9 on the axle push presses was an all time PR at 225, whether it be axle or barbell, and I probably could have gotten 10 if I reset, but the 9 were consecutive with no pauses. The giant set was awesome as well, both chins and incline presses felt strong. Since I didnt do any conditioning to start, I really hit the sprints hard and probably did 12 in a pretty short period of time.