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barryisawinnah
04-04-2011, 08:48 PM
Well I did my 1st strongman show last weekend http://www.wannabebig.com/forums/showthread.php?142650-1st-Strongman-Show-is-in-the-books&p=2457000&posted=1#post2457000

Well anyways I decided to start a journal here. i had been training with basically WS4SB3 the last couple years as my goal was to get back into football. I kind of lost that passion to play now and have been bit by the Strongman bug. Anyways I turn 25 on Wednesday so I'm not a young pup anymore. Just got out of the Marines a few months ago and am a full-time student again. Started 5/3/1 today. Switching out Mil Press with Push Press and will be training events on Saturdays or at least most Saturdays. I do have my own sled and farmers walk handles though and will have a chain yoke shortly, so I might do a little event work on certain days.

Here are my 90% maxes for starting 5/3/1, They are actually a little lower than 90% but hey.
90% of Maxes

Bench: 275
Deads: 430
Push Press: 205
Squat: 340

barryisawinnah
04-04-2011, 08:49 PM
Today I did deads, didn't do much other than that as I had the show on Saturday but felt good enough to start this week.

Deads: 280x5 325x5 365x10 (1st 2 sets double overhand, 1st 5 of last set double overhand)
17.5” Rack Pulls (fat grips)-185x3x8 (double overhand)
Decline Russian Twists-34lbx2x12

That's all I did. Had a few more reps in me, but am taking it somewhat easy this week. I am now using a belt of my 5/3/1 sets, so that is taking some getting used to.

Tom Mutaffis
04-04-2011, 09:31 PM
Nice job with the Fat Gripz, they are definitely tougher than an axle.

barryisawinnah
04-05-2011, 08:02 AM
Yeah they are rough. Those 18" deads are a lower back fryer, lol

barryisawinnah
04-05-2011, 03:06 PM
Push Press today

Clean the 1st rep 135x5 155x5 175x8 definitely left a few in the tank. Left elbow started to flare up in a bit of pain, probably nothing serious.
Did some cleans worked up to 215x1
DB Incline-70sx3x10 neutral grip
DB Rows-100sx1x12 but it bothered my left elbow when rowing with my right arm
So finished with come cable rows with like 150x2x15

Icing the elbow now, never had an elbow issue so I hope and think it isn't anything serious

barryisawinnah
04-06-2011, 04:47 PM
elbow feels fine, so that's a good thing

Day off for me, plus its my birthday. Skwats tomorrow and I will celebrate my 25th bday with 25 sled/prowler pushes after skwats

barryisawinnah
04-07-2011, 02:57 PM
Had Skwats today, 1st time doing anything over 5 in the rep category on any kind of squat variation in a long time. Forgot how awesome/bad it felt, lol

Thursday-Skwats
Skwats-225x5 255x5 290x10
Front Swkats-135x10 145x10 155x5
Single Leg Hip Thrusts-2x10

Then I celebrated my birthday a day late with 25 prowler sprints with my sled that I rigged into a ghetto prowler

Sled Pushes-20yds x 2 45s x 25

barryisawinnah
04-08-2011, 02:13 PM
the left elbow still doesn't feel right, so IDK. It's not like terrible but just doesnt feel great. Will continue to ice it after training.

Friday-Bench
Bench: 180x5 210x5 235x10
DB Floor Press: 70sx3x10
Pendlay Rows: 155x3x10
DB Hammer Curls: 40sx10 45sx8
Purple Band Pushdowns: 2x27
Neutral Grip Chins (V Handle)-5x10 scattered throughout

Got events tomorrow down at Colorado Pro, think we are doing Log, Tires and Stones. Depending on how I feel/recover, I might end up moving today (bench day) to thursday and teaming it up with skwats.

barryisawinnah
04-09-2011, 06:26 PM
Did events down at Colorado Pro in Aurora today. Training with some top amateurs and a pro can do nothing but help me. Anyways we did Log Press, stones, and some tire flips.

Saw Rob Lewis get inches from loading the 473lb stone on the 48" platform.

barryisawinnah
04-11-2011, 03:04 PM
This week is 70% 80% 90%

Deads: 305x3 345x3 390x8
17” Rack Pulls: 185x3x10 1st 2 sets with fat grips
45 degree Hypers: Red+Purple Bandx12 Red+Purple Bandx10
Farmers Walk: 255x25 feet 205x2x45

Not ready for the 255 per hand on farmers yet, at least not after pulling, lol

Will do some abs tonight

barryisawinnah
04-12-2011, 03:05 PM
Overhead day

Tuesday-Push Press
Push Press: 145x3 165x3 185x8
Strict Mil Press: 115x3x10
DB Rows: 110sx2x10 70sx15
Fat Bar Pushdowns: 115x2x15

Tom Mutaffis
04-12-2011, 04:13 PM
How is the elbow feeling? Do you think that it is tendinitis?

barryisawinnah
04-12-2011, 05:59 PM
How is the elbow feeling? Do you think that it is tendinitis?

from what I've heard about tendonitis and whatnot, I think that is probably what it is. I really warmed up the elbow today and it didn't bother me, so that is good.

barryisawinnah
04-13-2011, 01:40 PM
Off day

I'm going to the "strongman" contest at my school next Thursday. Super lightweights, ill use it as a conditioning session after skwats.

barryisawinnah
04-14-2011, 03:24 PM
Thursday-Skwats
Skwats: 240x3 275x3 305x9
Front Skwats:145x3x10
Side Bends: 45lbs x2x15
Prowlah Pushes (High Poles): 4-45s x15yds x 10 4-45s x 50 yds x 2


This is my "prowler" btw

http://i1139.photobucket.com/albums/n551/barryisawinnah/PROWLAH.jpg

barryisawinnah
04-15-2011, 01:38 PM
Friday-Bench
Bench: 195x3 220x3 250x8
Close Grip Floor Press: 165x3x10
Pendlay Rows: 155x3x10
DB Hammer Curls: 45x2x10
Fat Bar Monster Mini Band Pushdowns: 2x30
Forgot chins, well neutral grip chins with v handle thing: 6 sets of 6 and 2 sets of 7 scattered throughout.


Events down at Colorado Pro tomorrow morning.

Elbow didn't really bother me at all, good sign.

barryisawinnah
04-16-2011, 07:41 PM
Events today did Log Clean and Press, Keg Toss, and Tire Flips.

Worked up to a few sets of 3 with 200lbs on the 12" log. Need to work on dropping my hips on the press. Managed to clean 270lbs on the log. If I only I could press that, lol. Last week I was working with the 10" log, the 12" is a bit tougher imo

Was clearing 13 feet on the keg toss pretty regularly, cleared 15 once, but as long as I can clear 13 consistently, I am good for this contest.


Did some medleys with 400, 2 500, and a 750 tire. Contest is 300,450,650,750,800 lbs, so I am hoping the 800 isn't much worse than the 750. The next highest tire after our 750 is a 1000lb one, and I can hardly budge that fucker

Kiff
04-17-2011, 08:16 AM
Always good to use a comp as a cardio session! :) Nice journal, will be popping in to see a fellow strongman more often!

barryisawinnah
04-17-2011, 09:06 AM
Always good to use a comp as a cardio session! :) Nice journal, will be popping in to see a fellow strongman more often!

Thanks for checking it out, I will check yours out too. I'm a strongman newb, lol

Kiff
04-17-2011, 09:07 AM
Thanks for checking it out, I will check yours out too. I'm a strongman newb, lol

Me too man!

barryisawinnah
04-18-2011, 01:33 PM
Pullz

it's the 5/3/1 week

Monday-Deadlift
Deadz: 325x5 365x3 410x9 (added belt for last set) easily a PR, think I pulled 405 for 5-6 once. Never repped on pulls before
17” Rack Pulls: 185x10 (fat gripz) 185x12 all double overhand
45 Degree Hypers: Monster Mini+Light Band x2x12
Hanging Leg Raises (to the ceiling): 2x8

http://www.youtube.com/watch?v=0qS3Qn8QBhQ

barryisawinnah
04-19-2011, 02:48 PM
Tuesday- Push Press
Push Press: 155x5 175x3 195x6
Strict Mil Press (Fat Gripz): 115x2x11
DB Rows: 100sx3x12
V Bar Pushdowns: 150x2x15 (Supersetted)
Fat Bar Cable Curls: 100x2x12 (Supersetted)

Kept a few in the tank, since im doing that "contest" on Thursday

StLRPh
04-19-2011, 03:40 PM
nice job on the PR

barryisawinnah
04-19-2011, 06:32 PM
nice job on the PR

Thanks

Kiff
04-19-2011, 10:19 PM
Well done mate looking really good.

barryisawinnah
04-21-2011, 10:45 AM
Skwats today, just basically did skwats since I have that contest tonight, since it is light weights, I am using it as conditioning kinda

Skwats

Skwats: 255x5 290x3 325x8
45 Degree Hypers: Red+Purple Band x 15




http://www.youtube.com/watch?v=T1bwiyJ9rE4

StLRPh
04-21-2011, 11:24 AM
good luck at the contest tonight

barryisawinnah
04-21-2011, 12:36 PM
good luck at the contest tonight

thanks, it's kind of stupid because at 215lbs I am a "heavyweight" so most likely I won't have much of a chance against 270lbs + dlineman, lol. Oh well, it's fun anyways.

Events are tire flips for 12 reps (not sure of tire, but not that big). keg toss for distance, 150lb farmers for distance (go as far as you can before you drop it, I guess), car pull and then top 2 face off in overhead press for reps. So we shall see

barryisawinnah
04-21-2011, 09:00 PM
took 3rd in the HWs, lol

was won by some GA from the Strength and Conditioning field. 2nd place was from the Fullback, I was the lightest guy there. It wasn't really a strongman contest, but it was fun.

Bench tomorrow and events down at Colorado Pro on Saturday. Then deload week :(

barryisawinnah
04-22-2011, 02:20 PM
Friday-Bench
Bench: 210x5 235x3 265x5
Close Grip Floor Press: 165x3x12
Pendlay Rows: 165x2x10 165x8
DB Hammer Curls: 50sx2x10 50sx8
Fat V Bar Pushdowns: 110x25
Neutral Grip Chins (V Handle): 55 total. 5 sets of 10 and 1 set of 5 scattered throughout.
DB Side Bends: 60x2x10 consecutive


events tomorrow

barryisawinnah
04-23-2011, 03:34 PM
Did log, truck push, and tires.

Pretty much just worked on form with the log. Worked up to 200 for a triple, but stayed at 140 most of the time just trying to get more of my lower body involved.

Show got switched to truck push instead of a truck pull, so we did that. Pushed the f-150 in the parking lot up a slight hill. Wow, I thought the prowler was bad, but this takes the cake.

Then did tires, pretty much just worked with the 750.

barryisawinnah
04-24-2011, 05:06 PM
Deload week starts tomorrow

Going to team up Deads and Overhead for tomorrow, since I have a buddy coming in town tuesday and wednesday. Might do the same thing on Thursday for Skwats and Bench since it's a deload

barryisawinnah
04-25-2011, 02:15 PM
Well I wanted to see where my power clean was at, since I am going to add it on Deadlift day next cycle, had a little a left in me, but eh. Deload

Monday-Deads and Push Press
Power Cleans: Worked up to 225x1
Deads: 175x5 215x5 260x5
Push Press: 85x5 105x5 125x5
Neutral V Chins: 1x12 1x10
Fat Grips Barbell Hold: 135X2X30 Seconds

barryisawinnah
04-28-2011, 01:55 PM
Skwats, well deload day with skwats, I forgot my notecard, so I just guessed on my weights, guessed a little high, don't think it will hurt me though.

Thursday-Skwats
Skwats: Supposed to do135x5 170x5 205x5 actually did 135x5 185x5 225x5
Front Skwats: 135x2x8
Fat Gripz Barbell Holds: 155x2x45 seconds
DB Side Bends: 65x2x10 continuously
Calf Raises on Power Squat Machine: 45 each sidex2x12


edit: forgot calf raises, looked at my calves and they look a bit tiny, so what the hell, lol

barryisawinnah
04-29-2011, 01:44 PM
deload bench

Friday-Bench
Bench: 110x5 135x5 165x5
Neutral Grip Chins (V Handle): 3 sets of 10
Close Grip Floor Press: 165x2x10
Pendlay Rows: 165x2x8
DB (fat grips) Hammer Curls: 30sx2x10

barryisawinnah
04-29-2011, 01:45 PM
Events tomorrow, yay, deload week is done. I hate deloading, lol

Going to add in Power Cleans on deadlift day. Still trying to figure out how exactly. Was thinking 5/3/1 but just prescribed reps, but am actually thinking like 3/2/1. IDK.

Going to the Rockies-Pirates game tonight, I love beisbol

barryisawinnah
04-30-2011, 02:51 PM
Did a little log work, some keg toss and lots of work with tires. Here is a vid of some of the keg toss. This was on the 13 foot setting

http://www.youtube.com/watch?v=V8fZ0eEHrI0

barryisawinnah
05-01-2011, 05:00 PM
Cycle 2 of 5/3/1 starts tomorrow

Cycle 2 Training Maxes are:

Power Cleans: 205
Deads: 440
Push Press: 210
Squat: 350
Bench: 280

If I get 10 reps on my 5/3/1 week with my pulls or squat, I think I might increase them by maybe 15lbs for next cycle. I really low balled my deads since I just started doing conventional deads.

Going to do cleans before deads. Going to do 3x3 week 1, 3x2 week 2, 3x1 week 3. Think I am going to go 65% 75% 85% week 1, 70% 80% 90% week 2, then 75% 85% 95% week 3. Don't want to do a lot of volume before deads.

barryisawinnah
05-02-2011, 02:00 PM
Pull Day, my favorite day

Monday-Deads
Power Cleans: 135x3 155x3 175x3
Deads: 290x5 330x5 375x13 (added belt for last set)
17.5” Rack Pulls: 205x2x10
Fat Gripz Barbell Hold:205x30 secs Fat Gripz DB Hold: 65sx35 secs
DB Side Bends: 65sx2x12


http://www.youtube.com/watch?v=c9tTlkWVY10

barryisawinnah
05-03-2011, 01:32 PM
Overhead, form still sucks on the push press/jerk, lol. Getting a little better though.

Tuesday-Push Press
Push Press: 140x5 160x5 180x11
Military Press: 125x10 125x2x8
DB Rows: 110sx3x8 (Supersetted)
Face Pulls: 100x3x15 (Supersetted)
Fat Gripz DB Curls: 35sx2x8

barryisawinnah
05-05-2011, 01:52 PM
Thursday-Skwat
Skwat: 230x5 265x5 300x10 (added belt)
Front Skwats: 155x3x8
Russian Twists:25x2x15

Low back was still kind of fried from Deads on Monday. I think I might put rack pulls squat day and front squats on deadlift day next time around

barryisawinnah
05-06-2011, 02:31 PM
Friday-Bench
Bench: 185x5 210x5 240x10
Close Grip Floor Press: 165x2x8 165x1x8 (fat gripz)
T-Bar Rows: 3 platesx1x12 3 plates+10x2x12
Neutral Grip V Chins: 56 total. 1x11, 1x11, 1x10, 1x10, 1x8, 1x6 scattered through out.
DB Hamer Curls Drop Set: 35sx10 (fat grips) 30sx10 25sx10


Events tomorrow

barryisawinnah
05-08-2011, 09:38 AM
Did events yesterday. Tires, Log and truck pull.

Got the contest next week. They dropped the log weight down to 180 from 200 for the novice class. Don't know if that is a good or bad thing for me, lol. Oh well.

Will train Mon and Wed I think. I am not at the point where I need to be taking the whole week off before a show.

Here are the events

EVENTS:
Tire Flip (1 flip at each weight) - 60 sec limit
Novice LW- 300,450,650,750,800 lbs

Log Overhead Press (Clean each rep)- for reps 60 sec limit
Novice LW- 200lbs got dropped to 180lbs

Car Dead lift- reps for 60 sec limit
Same Car for all competitors, distance from car just gets further away, Side handle

Keg Toss- 5 kegs 60 sec limit
Novice LW- 13ft

Truck pull-
Novice LW- 60 ft

*Events subject to change without notice

barryisawinnah
05-09-2011, 02:12 PM
Well it was cleans and pulls day. Felt great and decided to see what I really had, so did some singles after the 90%x3. With a contest on Saturday, probably not the brightest idea in the world, but oh well. Cut way back on the accessory work.

Monday-Deads
Cleans: 145x3 165x3 185x3
Deads: 310x3 355x3 400x3 455x1 505x1 PR 525x1 obviously a bigger PR, lol
Single Leg Elevated Hip Thrusts: 2x12
DB Side Bends: 65x2x12


Cleans
http://www.youtube.com/watch?v=lWbcp7kbcEc

505x1 pulls
http://www.youtube.com/watch?v=J6_DzRSFlwc

525x1
http://www.youtube.com/watch?v=PHiso0atX_8

StLRPh
05-09-2011, 02:22 PM
Congrats on the PR, looks like you're set to do well next week

barryisawinnah
05-09-2011, 02:45 PM
Congrats on the PR, looks like you're set to do well next week

Thanks, I'm shooting for a top 3 finish in the Novice LW class. We shall see

barryisawinnah
05-10-2011, 01:31 PM
Tuesday: Overhead and Bench
Push Press: 150x3 170x3 190x4 left a bunch in the tank
Bench: 200x3 225x3 255x6 left 2-3 in the tank
DB Rows: 110sx2x10
Face Pulls: 100?x2x15



Last upperbody day before the show, combined overhead and bench. Kept the assistance work low. Managed to hit my chin while practicing push jerks with the bar, lol

Will probably squat tomorrow (just the prescribed reps, very little assistance) and then take off till the show.

barryisawinnah
05-11-2011, 01:49 PM
Last day of training before the show on Saturday

Wednesday-Squat
Squats: 245x3 280x3 315x8
Fat Gripz Barbell Holds: 185x30 seconds 225x15ish seconds
Fat Gripz DB Hammer Curls: 35sx2x10


Was planning on stopping at 3 on squats, but i'm not very good at doing that, lol. I still left a few in the tank, so I should be fine. Show doesn't have any events that test the grip hard, so I then did some grip work.

barryisawinnah
05-12-2011, 12:32 PM
I guess the contest is back to being a truck push.

barryisawinnah
05-15-2011, 11:11 AM
well I was happy with my log press, somewhat happy with car deads and truck push, disappointed in my keg toss and tires. Finished 4th in the Novice LW.

Tied for 3rd in Log with 10 reps, was 4th in car deads with 5 (half the field 0d it.) Think I was 4th in truck push (it was very close between 1-5). I guess my 2nd keg hit the bar and didnt clear, so I had to go and redo that one, so that cost me. They had boards on the 800 tire and one came loose and how it was sticking out, it made it virtually impossible for me to flip. It got noticed so I get a redo, but just couldn't get it done. No excuses, should of been able to get it.

Oh well, it was still an improvement over my 1st show and it was fun.

Gotta keep improving.

StLRPh
05-15-2011, 07:41 PM
Another solid showing, that's 3 contests in what 6 weeks or so?

barryisawinnah
05-15-2011, 08:29 PM
Another solid showing, that's 3 contests in what 6 weeks or so?

Thanks

technically yeah, but I don't really consider the one at the school a legit contest. At my level, I think experience is key. Once I get quite a bit better, then I will try and space them out and really try to peak for it.

barryisawinnah
05-16-2011, 10:35 AM
Some pics of some of the events from Saturday, if all 3 of you who actually view this thread on occasion care, lol



Log (was a 10", used to a 12", so that was nice)
http://i1139.photobucket.com/albums/n551/barryisawinnah/Log2.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/log3.jpg

Car Deads (brutal)
http://i1139.photobucket.com/albums/n551/barryisawinnah/cardeads3.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/cardeads2.jpg

Keg Toss over 13ft bar
http://i1139.photobucket.com/albums/n551/barryisawinnah/kegs1.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/kegs2.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/kegs3.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/kegs4.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/kegs5.jpg

StLRPh
05-16-2011, 10:37 AM
nice pics, they made you bring your own kegs over :)

barryisawinnah
05-16-2011, 11:04 AM
yeah they line 5 up about 20 feet away, I guess if you were a real beast you could just throw them from there, lol

Most guys would grab 2 run back and throw them, go get 2 more and throw them, then get there last one and throw it.

The guys I train with showed me the ropes though, lol

barryisawinnah
05-16-2011, 01:34 PM
5/3/1 week, I am going to Arkansas on Wed until Sunday to see some family, I should be able to get to a gym at least 1 of those days, so I might have to team up Squats with Bench or something. We will see.

Felt alright to train today, but didn't want to push it to hard since I had the contest on Saturday.

Monday-Cleans and Deads
Power Cleans: 155x3 175x2 195x1 did some snatches up to 155 too, lol
Deads: 330x5 375x3 420x5 (straps and belt)
Farmer Holds: 205x25 seconds 255x17 seconds (belt)


I never use straps on deads and don't plan on using them again, I ripped a callus on my 2nd set and wanted to save some of my grip for farmers holds. So eh. Kept it pretty easy today, well minus the 255 holds, those sucked.

jkstrength
05-16-2011, 07:01 PM
Nice job in your show my man! Sorry I couldnt make it down. Looks like your getting better and better. Keep it up!

barryisawinnah
05-16-2011, 07:08 PM
http://i1139.photobucket.com/albums/n551/barryisawinnah/sandbag.jpg

made this sandbag today. Weighs about 210-215lbs. I live like 1/2 way underground, lol. So my balcony is 46" to the grass, so it's a like a built in platform. Wish it was a bit higher, but not going to complain.

Lapping this thing is a lot harder than a 215lb stone, lol. It's even more awkward than a stone. So I played around with it and loaded it like 3 times. Think I am going to get Ironminds sandbag kit and add 50lbs to it and keep it somewhat circular. IDK yet

barryisawinnah
05-16-2011, 07:09 PM
Nice job in your show my man! Sorry I couldnt make it down. Looks like your getting better and better. Keep it up!

Thanks

It's all good man, not the best spectator show since everything was done 1 at a time, nothing was 2 lanes or anything.

Good luck at your competition this weekend bro

barryisawinnah
05-17-2011, 02:08 PM
Tuesday-Overhead

Push Press: 160x5 180x3 200x1 215x1 230x1 240x1 (added belt and wrist wraps at 200)
Military Press (Fat Grips): 125x3x8
DB Rows: 110x2x10
Sandbag Load: 210ish x5 to 46 inches (my balcony, lol)

The 240 is a PR on cleans and push press, lol

Watching the video, I didn't get much leg drive into that press. That's good and bad, lol

Clean and Press
http://www.youtube.com/watch?v=FPGvQHRO_ck


Sandbag load
http://www.youtube.com/watch?v=iH30GcJcky8

StLRPh
05-17-2011, 02:24 PM
excellent push press PR

barryisawinnah
05-17-2011, 03:24 PM
Thanks, I figured I could press that from the rack, but wasn't sure if I could do it with a clean

jkstrength
05-19-2011, 11:46 AM
Thanks

It's all good man, not the best spectator show since everything was done 1 at a time, nothing was 2 lanes or anything.

Good luck at your competition this weekend bro

Thanks man! I'll post and let ya know how it goes. Have fun on vacation and I'll try and catch the next show.

barryisawinnah
05-19-2011, 10:38 PM
lots of booze in Arky. Probably won't find the gym until I get back. So probably squats on Mon and bench on Tues. Then deload. IDK yet

barryisawinnah
05-20-2011, 11:22 PM
Thanks man! I'll post and let ya know how it goes. Have fun on vacation and I'll try and catch the next show.

thanks man, good luck and let me know

barryisawinnah
05-22-2011, 06:57 PM
well I am going to count that 4 days completely off as a deload and move on to my next cycle on Tuesday.

Today I got to train and finished my 5/3/1 week for cycle 2

Left a few in the tank on squat and bench

I think I will do pulls on Tuesday, Overhead on Wednesday and Skwat/Bench on Friday with events on Saturday. I think I will be fine using Wed-Sat as my deload.

Sunday-Skwats and Bench
Skwats: 265x5 300x3 335x5 (belt added)
Bench: 210x5 240x3 270x3
Pendlay Rows: 155x2x10
Neutral Chins: 1x11
45 degree hypers: Red+Purple Band x 12
Fat Gripz DB Holds: 70sx2x30 secs
Decline Sit-Ups: 100lb x2x10

barryisawinnah
05-23-2011, 11:31 AM
New cycle will be Cycle 3
Week of May 23rd, 2011

Training Maxes
Power Cleans: 215 (up 10 to even things out with Press)
Deads: 455 (went up 15 due to big new max, etc)
Push Press: 215
Squat: 360
Bench:285

Also am going to do 5/3/1 on cleans but not push for rep max on last set. If I feel good I will go for a heavier single, etc

barryisawinnah
05-24-2011, 02:16 PM
Tuesday-Cleans and Pulls
Cleans: 140x5 165x3 185x3
Snatch: 140x1 165x1 185x1
Pulls: 295x5 345x5 390x12 (added belt, 12th rep hitched, lol)
Front Skwats: 155x2x8
Sandbag loads: 1x3
Side Bends: 70x3x8

snatches are fun, i'm terrible at them, lol. Gotta learn to pull under the bar instead of muscling it up to lockout.

muscle snatch
http://www.youtube.com/watch?v=j5A6GWQOEK8

pulls
http://www.youtube.com/watch?v=_f5dSJwA1Mw

barryisawinnah
05-24-2011, 04:42 PM
back to 3/2/1 on cleans

not digging so much volume before deads

StLRPh
05-24-2011, 06:15 PM
I like cleans/snatches before deadlifting but only if you don't go very heavy and/or high reps. I always kept it to 3 to 5 sets of singles and doubles

barryisawinnah
05-24-2011, 07:19 PM
I like cleans/snatches before deadlifting but only if you don't go very heavy and/or high reps. I always kept it to 3 to 5 sets of singles and doubles

yeah, after my 1st set of 5, I was like f this.

I just started snatches, sucky form but they are fun, lol

barryisawinnah
05-25-2011, 02:02 PM
Wednesday-Overhead
Push Press: 140x5 165x5 185x9
Mil Press: 125x2x8 125x8 (fat gripz)
DB Rows: 110x3x10
Tate Presses: 40s x2x12 (Supersetted)
Fat Grip DB Hammers: 35sx10 35sx8 (Supersetted)
Plate Pinches: 10s x45 seconds

barryisawinnah
05-26-2011, 02:09 PM
Well I was going to team up skwats with bench tomorrow, but I woke up just feeling great, so I hit up skwats today.

Thursday-Skwats
Skwats: 235x5 270x5 305x12 (added belt)
Calf Raises: 2 sets of 12
Farmers Holds: 255 per for 21 seconds


Just basically skwats and thats it. 305x12 is a PR though. :)

StLRPh
05-26-2011, 02:37 PM
nice work on the squats and farmer's hold. I got my handles yesterday and will be playing with them tomorrow and Saturday :indian:

barryisawinnah
05-26-2011, 02:44 PM
nice work on the squats and farmer's hold. I got my handles yesterday and will be playing with them tomorrow and Saturday :indian:

thanks

yeah, I live in an apartment and it's just such a pain in the ass to load and unload all the plates, etc from my car to my apartment or else I would of taken them out and actually did farmers walks, lol.

Even though I train events with a crew on Saturdays (like an hour away) it would be nice if I could get like 2-3 other guys and we could go in on a storage unit or something, lol

jkstrength
05-26-2011, 06:41 PM
Good work man! Especially on the holds and squats.

barryisawinnah
05-26-2011, 07:14 PM
Good work man! Especially on the holds and squats.

thanks, are there generally meets around this area in the fall/winter?

I wouldn't mind doing a push/pull or even a full meet after the strongman season

barryisawinnah
05-27-2011, 02:20 PM
Friday-Bench
Bench: 190x5 215x5 245x10
Close Grip Floor Press: 165x2x9 165x9 (Fat Gripz)
Neutral Grip Chins: 5x10 1x6 56 total, scattered throughout
Pendlay Rows: 155x2x8
DB Hammer Curls: 45sx10 40sx8 dropset


that's probably a PR on bench. If I only I could stay tight and generate some leg drive, lol

barryisawinnah
05-27-2011, 02:23 PM
I should add, I do a dynamic warmup before my lifts. Lower body days are a bit more of a warmup.

If anybody cares, I will post it up

barryisawinnah
05-28-2011, 03:51 PM
did some yoke, farmers, axle clean and press (just a little bit for me) and some stones. 2nd real time doing yoke, just need to speed that up.

2nd real time with stones and yoke. Got the 300lb stone over the 50" bar on my 2nd try, pretty happy about that.

nKVmL_SNMVo

barryisawinnah
05-28-2011, 03:53 PM
and stones

1st try, near miss
IMxp8SiuLcY


2nd try, success
9XL78Uv4yAY

StLRPh
05-29-2011, 06:47 AM
300lb stone is awesome

barryisawinnah
05-29-2011, 09:50 AM
300lb stone is awesome

thanks man, I was pretty happy with that. Having guys around who know what they are doing helps a ton.

Having me go over the top of the stone once I get it lapped and then keep my chin down on it really helped me out a bunch.

Got a show in 2 weeks that is axle clean and press(each rep), truck pull, yoke walk for 80ft, farmers for 80ft, and stone over bar for 60 seconds.

barryisawinnah
05-30-2011, 08:53 AM
fuck my gym right in the ass for being closed today

That was one nice thing about being in the Marines, gym was open 365 days a year

barryisawinnah
05-30-2011, 03:43 PM
well I found an MMA gym to train at today for 6 bux.

Had to use a squat type bar to do cleans and deads with, kinda sucked, but my fault for not looking around for a better bar (found one after my sets, lol)

Didn't feel great on deads, wanted to get 10 but it wasn't happening. Probably could of grinded out 9 but stopped short.

Monday-Deads
Power Cleans: 155x3 175x3 195x3
Deads: 320x3 365x3 410x7
Dimel Deads: 135x20 155x2x15
45 Degree Hypers: Purp;e Band Choked x2x10
Ab Wheel: 2x10

barryisawinnah
05-30-2011, 03:56 PM
My right knee feels super tight if I bend it like past 90 degrees and his popping/cracking like excessively. I had fluid on the knee like a year ago and it feels like that, but my knee isn't swollen at all. If I do like a wide stance squat it really doesn't bother me, but if my feet aren't wide, I can't go past like 90 degrees. Feels like something is swollen inside it

Any guesses? Any treatment besides just icing?

barryisawinnah
05-31-2011, 02:02 PM
Tuesday-Overhead
Push Press: 155x3 175x3 195x10
Military Press: 130x3x8 last 2 sets with Fat Gripz
DB Rows: 110x3x10 (Supersetted)
Face Pulls: 90x3x15 (Supersetted)
DB Hammer Curls: 20sx2x20


A PR on overhead

barryisawinnah
05-31-2011, 02:02 PM
upon further examination there is some fluid built up on the right side of the knee cap (like if you're looking down) so that is good. I'll just wrap it up tight, take some motrin and give it a few days.

StLRPh
05-31-2011, 02:19 PM
nice work on the press, for the knee RICE (rest, ice, compression, elevation) is usually a good place to start. The motrin may help some as well.

barryisawinnah
05-31-2011, 02:29 PM
nice work on the press, for the knee RICE (rest, ice, compression, elevation) is usually a good place to start. The motrin may help some as well.

Thanks. Next contest is axle clean and press (clean each rep) in 45 seconds. They dropped down novice weight from 200 to 180. Not sure what number I am really shooting for.

yeah I took a shot to the knee last year during football and it was swollen up bad for a few weeks. I also played on it during that time, so that didn't really help. I think Yoke just aggravated it some. Not a lot of swelling but a bit. So I got it wrapped up and elevated.

I ordered some blue rehbands and I hope they will help out with yoke and whatnot in the future.

StLRPh
05-31-2011, 02:36 PM
If the blue rehbands aren't enough then you may want to check out the knee sleeves at EliteFTS. The superheavy are probably too much, they're really fucking stiff, but the regular ones (heavy, I think) have good compression and you still have good mobility.

barryisawinnah
05-31-2011, 02:39 PM
If the blue rehbands aren't enough then you may want to check out the knee sleeves at EliteFTS. The superheavy are probably too much, they're really fucking stiff, but the regular ones (heavy, I think) have good compression and you still have good mobility.

Thanks, I'll check them out if the rehbands arent enough

barryisawinnah
06-02-2011, 02:13 PM
Thursday-Skwats
Skwats: 255x3 290x3 325x9 (added belt)
Front Skwats: 155x3x8
Farmers Holds: 255 for 30 seconds
Side Bends: 70x10


PR on Skwats and Farmers Hold (although I haven't done holds that often, lol)

UXxvlrtwvG4

jkstrength
06-02-2011, 04:35 PM
Hell yeah! Nice job on the PR man. Nice deep squats too.

barryisawinnah
06-02-2011, 05:03 PM
Thanks, I always think my squats are high. I'm glad I started videoing them.

barryisawinnah
06-02-2011, 05:40 PM
my blue rehbands came in today

sweet

StLRPh
06-02-2011, 06:09 PM
those squats are very deep, nice work

barryisawinnah
06-03-2011, 02:18 PM
Friday-Bench
Bench: 200x3 230x3 260x3 295x1 315x1
Close Grip Floor Press: 165x3x10 (last 2 sets with Fat Gripz)
Pendlay Rows: 165x2x8
Neutral Grip Chins: 5x10 2 x6. 62 Total, Scattered throughout
DB Hammer Curls(Fat Gripz): 35sx10 20sx13 dropset
DB Shrugs: 120sx30

Wanted to see roughly where I was at on bench. 315 is a PR there, I think I had a bit more in me. My strength has skyrocketed in the last 3 months. While I think some of that is because 5/3/1 is awesome (at least so far for me). This is also the 1st time that I have really concentrated on strength. I was always lifting to improve for football (which I was trying to get stronger, but ultimately I was really trying to get faster, etc).



iKLjLFtXGhI

barryisawinnah
06-03-2011, 02:20 PM
those squats are very deep, nice work

thanks bud

StLRPh
06-03-2011, 02:22 PM
looked pretty quick, a little sticking point about 8 in off the chest. May have to go for 320 to 335 in a month or so

barryisawinnah
06-03-2011, 02:39 PM
looked pretty quick, a little sticking point about 8 in off the chest. May have to go for 320 to 335 in a month or so

yeah, I probably won't try for a max single on bench for a long while. Just wanted to get that 3 plate monkey off of my chest, lol

Bench is my least important lift since doing the strongman thing. I mean I still want to bench 405 raw someday, but that is about it. Next cycle I might do a max single for squats to get that 4 plate monkey off my back, lol.

Yeah normally my sticking point is about 3 inches off the chest, so I was surprised to see it come off the chest easily, yet struggle a bit in that range. Oh well.

StLRPh
06-03-2011, 02:47 PM
A lot of the time the actual sticking point is a few inches below where you see the bar slow. Loss of speed at the bottom may not be visible until you've started the up stroke. Another option is to work on your arch and shorten the bar path. I feel like I read Westside article to that affect somewhere.

Anyway, I agree with you. For what you want it's really just an accessory lift for overhead work.

barryisawinnah
06-03-2011, 03:24 PM
A lot of the time the actual sticking point is a few inches below where you see the bar slow. Loss of speed at the bottom may not be visible until you've started the up stroke. Another option is to work on your arch and shorten the bar path. I feel like I read Westside article to that affect somewhere.

Anyway, I agree with you. For what you want it's really just an accessory lift for overhead work.

yeah, that makes a lot of sense. Maybe I just improved my speed off the chest, thus causing the sticking point there.

I've tried to improve my arch but never really stick with it, lol.

barryisawinnah
06-04-2011, 05:29 PM
Saturday-Events
Axle: Worked up to a single of 230 with continental clean
Yoke: Worked up to 500 for 80 feet twice. Also 700 for about 6 feet, lol
Farmers: 200 for 80 feet and 240 for 80 feet
Truck Pull: 1x80 feet
Stones: 5 with 200, 3 with 245, 2 with 265 and 1 with 300 over 50” bar


No videos, which sucks, because I was a bit better with the yoke and the 240 farmers for 80 feet was a PR (no drops and pretty damn smooth). The 200 was very fast.
The 700 yoke was just cause, lol. Brutal

The 230 axle is technically a PR too. I've never went above contest weight before. Press was easy, had to continental it up there, which can be tricky sometimes.

Rock climbing shoes helped a ton on the truck pull

Stones were stones, was going to try the 325 stone, but 300 was tough enough, lol

barryisawinnah
06-06-2011, 02:42 PM
Monday-Cleans and Pullz
Power Cleans: 165x3 185x2 205x1
Snatches: Some singles up to 165
Deads: 345x5 390x3 435x5 (added belt) left a few in the tank.

Power Cleans felt better, I read that the 1st pull to the knees isn't supposed to be all out, then once the bar hits the knees, then you explode up. If anybody has some advice to help my power cleans, I am all ears.
fVRlt-6sLcs

barryisawinnah
06-07-2011, 01:33 PM
Tuesday-Overhead and Bench
Push Press: 165x5 185x3 205x5
Bench: 215x5 245x4 (oops, supposed to do 3, brainfart) 275x5
DB Rows: 120sx2x8


Last upperbody day before the show. I will do squats tomorrow morning, then off until Saturday. Didn't push it real hard on overhead and left at least 1 in the tank on bench.

jkstrength
06-07-2011, 05:53 PM
Monday-Cleans and Pullz
Power Cleans: 165x3 185x2 205x1
Snatches: Some singles up to 165
Deads: 345x5 390x3 435x5 (added belt) left a few in the tank.

Power Cleans felt better, I read that the 1st pull to the knees isn't supposed to be all out, then once the bar hits the knees, then you explode up. If anybody has some advice to help my power cleans, I am all ears.
fVRlt-6sLcs

Good job man! I am not an olympic lifter but I do a ton of research on it for school so for what its worth... as far as the first pull, everything I have read on the subject says the entire movement should be performed explosively or to use the NSCA's term," forcefully". I have never seen it said to not go all out on the first pull but that doesn't mean its not true, just that I've never seen it. But since it is a full-body movement meant to build explosiveness and RFD, i would see little advantage to doing the first pull not all out unless it is technique related. Like I said, I'm not an olympic lifter so I could be missing something.
The only other thing you might want to watch is the catch phase. It is hard to tell with a front camera angle if your doing this or not but the torso should be, "almost fully erect with the shoulders slightly ahead of the butt" and the hips and knees "...in approximately a quarter squat position". So instead of leaning back to absorb the weight, you should absorb it by quarter to half squatting while maintaining a flat or slightly arched back.
I hope some of this helps man. Everything in quotes is straight out of the Exercise Technique Manual for Resistance Training published by the NSCA so I'm not just ripping it off some forum or something, LOL.

barryisawinnah
06-07-2011, 06:17 PM
Good job man! I am not an olympic lifter but I do a ton of research on it for school so for what its worth... as far as the first pull, everything I have read on the subject says the entire movement should be performed explosively or to use the NSCA's term," forcefully". I have never seen it said to not go all out on the first pull but that doesn't mean its not true, just that I've never seen it. But since it is a full-body movement meant to build explosiveness and RFD, i would see little advantage to doing the first pull not all out unless it is technique related. Like I said, I'm not an olympic lifter so I could be missing something.
The only other thing you might want to watch is the catch phase. It is hard to tell with a front camera angle if your doing this or not but the torso should be, "almost fully erect with the shoulders slightly ahead of the butt" and the hips and knees "...in approximately a quarter squat position". So instead of leaning back to absorb the weight, you should absorb it by quarter to half squatting while maintaining a flat or slightly arched back.
I hope some of this helps man. Everything in quotes is straight out of the Exercise Technique Manual for Resistance Training published by the NSCA so I'm not just ripping it off some forum or something, LOL.

thanks, all that sounds good to me. Yeah I just read that somewhere, but I have always just pulled explosively, lol. I think my torso is pretty erect when I catch it, but I will have to take some side videos of it. I just haven't really figured out how to pull myself down into the 1/4 squat position, lol. I always catch it pretty much just standing straight up.

jkstrength
06-07-2011, 07:06 PM
No problem man. Hopefully someone with a little more olympic experience will chime in, lol. I think the whole squatting business comes into play when your working with more maximal weights but its probably good to practice when using light weights so its second nature. I think you're right to just always do it explosively.
Your progress is awesome man. You can tell you've been working hard. Keep it up!

StLRPh
06-07-2011, 07:15 PM
Not an expert either but I can add the following:
1. those are the strangest looking bumpers I've ever seen
2. looks like it got a little in front of you
3. way too light, it was at your chest before it even slowed down. You have a lot more in you than that.
4. the pink shoelaces are probably costing you at least 10lbs...just saying

If you get a chance check out Glen Pendlay's videos. He's a very good OLY coach and has a ton of stuff on Youtube.

barryisawinnah
06-07-2011, 07:17 PM
No problem man. Hopefully someone with a little more olympic experience will chime in, lol. I think the whole squatting business comes into play when your working with more maximal weights but its probably good to practice when using light weights so its second nature. I think you're right to just always do it explosively.
Your progress is awesome man. You can tell you've been working hard. Keep it up!

thanks, it feels good. I made some good progress when I got back into the swing of things a few years ago, then I pretty much just stagnated for while, feels good to get back to the basics and to progress.

jkstrength
06-07-2011, 08:52 PM
Not an expert either but I can add the following:
1. those are the strangest looking bumpers I've ever seen
2. looks like it got a little in front of you
3. way too light, it was at your chest before it even slowed down. You have a lot more in you than that.
4. the pink shoelaces are probably costing you at least 10lbs...just saying

If you get a chance check out Glen Pendlay's videos. He's a very good OLY coach and has a ton of stuff on Youtube.

I was also thinking he has alot more in him.
Lol @ the shoe laces.

barryisawinnah
06-07-2011, 09:18 PM
Not an expert either but I can add the following:
1. those are the strangest looking bumpers I've ever seen
2. looks like it got a little in front of you
3. way too light, it was at your chest before it even slowed down. You have a lot more in you than that.
4. the pink shoelaces are probably costing you at least 10lbs...just saying

If you get a chance check out Glen Pendlay's videos. He's a very good OLY coach and has a ton of stuff on Youtube.


Ooh, I missed your post the 1st time around.

Yeah I have never seen anything like them either, lol

Yeah, I've cleaned 240 before once when I did my 240 press. IDK how my form was, I'm a pretty explosive guy, but never really did the OLY lifts other than freshman football, and those were way fucked up, lol. When I was 200ish I box jumped (no steps) 46" and broad jumped 9 feet with a vertical of like 32". Not exactly world class, but pretty decent for a guy that was only squatting in the mid to upper 3s and pulling in the mid 4s. So I think if I can get the form down, that I could be decent with the OLY lifts at least.

The pink is in, lol. It started when I was still in the Marines in like 2008. I decked out my barracks room with pink satin sheets, and all kinds of shit, lol. It would piss off the people who had to inspect my room, but they would generally get distracted and leave my room without really checking it, lol. I do want to purchase some oly shoes though.

I've heard of Pendlay, so I will YouTube him. Thanks

barryisawinnah
06-08-2011, 02:02 PM
Just Skwats today, nothing else. Felt good, left at least 2 or 3 in the tank. Ready for Saturday.

Wednesday-Skwats
Skwats: 270x5 305x3 345x6

jkstrength
06-08-2011, 05:47 PM
Just Skwats today, nothing else. Felt good, left at least 2 or 3 in the tank. Ready for Saturday.

Wednesday-Skwats
Skwats: 270x5 305x3 345x6

Good luck man. Of course you don't need luck when you work hard right? Lol. Post some pic/vids of the show when if you can.

barryisawinnah
06-08-2011, 06:16 PM
Good luck man. Of course you don't need luck when you work hard right? Lol. Post some pic/vids of the show when if you can.

Thanks, luck still helps, lol

Yeah the GF is coming to the whole contest for this one, so hopefully she can get some good video/pics. I think I got a good shot in my class, since it has 3 moving events, and those are more up my alley right now.

StLRPh
06-08-2011, 06:37 PM
nice work and good luck this weekend

barryisawinnah
06-08-2011, 09:32 PM
nice work and good luck this weekend

thanks bro

barryisawinnah
06-09-2011, 03:48 PM
I made this about 2 months ago after my birthday, some lofty goals, but I think they are achievable. I put it on my fridge, so I see it many times a day.

I figure if I am like 240, then that would equal to a beasty 231, lol. Also had to put 1 non training goal on there, lol. Got a 4.0 GPA last semester, so a 3.5 shouldn't be that rough.

http://i1139.photobucket.com/albums/n551/barryisawinnah/Goals.jpg

jkstrength
06-10-2011, 01:48 PM
I made this about 2 months ago after my birthday, some lofty goals, but I think they are achievable. I put it on my fridge, so I see it many times a day.

I figure if I am like 240, then that would equal to a beasty 231, lol. Also had to put 1 non training goal on there, lol. Got a 4.0 GPA last semester, so a 3.5 shouldn't be that rough.

http://i1139.photobucket.com/albums/n551/barryisawinnah/Goals.jpg

I like it. Lofty goals but definitely attainable.

barryisawinnah
06-10-2011, 02:38 PM
I like it. Lofty goals but definitely attainable.

Yeah from when I made it, it was about 10lbs a month on deads and about 7.5lbs for squats and about 5lbs a month on overhead.

Form is getting better on overhead, so I should be able to get that, somewhat easier than the deads and skwats, It's just motivating to see them multiple times a day in writing.

ironwill727
06-10-2011, 03:04 PM
I like the goals man. I have mine written on my fridge for the end of the year and I have already smashed some. You got the right attitude. Keep it up and you will go far.

barryisawinnah
06-10-2011, 03:28 PM
I like the goals man. I have mine written on my fridge for the end of the year and I have already smashed some. You got the right attitude. Keep it up and you will go far.

thanks man, so much of training really is mental.

I should also add that the 300 overhead has to be done from the floor. Not just out of the rack, that shit doesn't do me any good, lol

barryisawinnah
06-12-2011, 04:35 PM
took 2nd in the Novice LW by 1 point. I locked out my 9th rep on overhead about a tenth of a second after Time was called. Would of tied me for the lead in that event, which would of ended up tying me in the end, so I was damn close to a farmers hold standoff for the win. Either way I am happy with my performance, Now the real test begins, the moving up to the Open class.

1st event was Yoke walk for 80 feet with 500lbs. I can't remember my time, but I know that I was 2nd in the event by .4 seconds. So it was close.

2nd event was truck pull for 60 feet (or was it 50?) with an F-150. Took 2nd again by less than a second, so I was right there. My time was 20.3 and the winner was 19.6 I think. I had a slight misstep at the beginning of the pull that cost me.

3rd even was Axle Clean and Press (clean each rep) with 185 ( I think) for 45 seconds. As I said above, locked out 9th rep just a bit late. Matt who beat me is a much stronger presser than me, so I was happy to basically stick with him.

4th event was 200lb per hand farmers for 80ft. Took the win with a time of 9.5 secs (pretty happy with that). The 200s are pretty light for me, so I can really just worry about picking up speed.

Final Event was 220lb stone over 50" bar for 60 seconds. Won this event with 9 reps (Had the 10th started when time went off, I wanted to get 10, lol). Light stone, so it was mainly just about speed and cardio. Was a brand new stone though, so it made it a bit more difficult since it was so smooth.

Overall I am happy with how I did. Might do a show on Sept 3rd, but i know I have to get stronger to be competitive in the Open class. I'm pretty damn athletic, so it lets me stick with some of the stronger guys, but overall my strength needs to come way up.

barryisawinnah
06-12-2011, 04:45 PM
Need to add stone pics as well, will do that later, lol

Yoke
http://i1139.photobucket.com/albums/n551/barryisawinnah/yoke2.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/Yoke1.jpg

Truck Pull
http://i1139.photobucket.com/albums/n551/barryisawinnah/truckpull3.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/truckpull2.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/truckpull1.jpg

Axle Clean and Press
http://i1139.photobucket.com/albums/n551/barryisawinnah/axlepress1.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/axlepress2.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/axlepress3.jpg

Farmers
http://i1139.photobucket.com/albums/n551/barryisawinnah/farmers2.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/farmers1.jpg


http://i1139.photobucket.com/albums/n551/barryisawinnah/2ndplace.jpg

barryisawinnah
06-12-2011, 05:35 PM
Stones

http://i1139.photobucket.com/albums/n551/barryisawinnah/Stones1.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/Stones2.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/stones3.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/stones4.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/stones6.jpg

StLRPh
06-12-2011, 06:55 PM
great job, I think you're definitely ready for the open class

barryisawinnah
06-12-2011, 07:07 PM
great job, I think you're definitely ready for the open class

thanks



I just gotta keep hitting it hard and getting stronger.

barryisawinnah
06-12-2011, 07:59 PM
I'm feeling great, so I am going to try this for a "deload" this week.

http://asp.elitefts.com/qa/training-logs.asp?qid=146027&tid=

barryisawinnah
06-13-2011, 01:34 PM
Well I thought I felt good, lol. After todays session, I have decided to a no shit actual deload for the rest of the week. Will do overhead and bench on Wednesday and Skwats on Thursday.

Monday- Cleans and Deads
Cleans: 140x2 165x2 185x2
Deads: 295x3 345x3 385x3


No belt and used the hook grip, starting to get the hang of the hook grip

StLRPh
06-13-2011, 01:41 PM
nice work, the rest can do nothing but help

barryisawinnah
06-13-2011, 01:57 PM
nice work, the rest can do nothing but help

exactly, I just think I was on a post-competition high and felt like I could put in some good work.

Body needs a deload though. If I do the September 3rd show, that is still like 11 weeks away, so I got plenty of time, lol

barryisawinnah
06-15-2011, 01:25 PM
Wednesday-Overhead and Bench
Push Press: 90x5 110x5 130x5
Power Snatches: 90x2 110x2 130x2
Bench: 115x5 245x5 175x5
DB Rows: 70sx2x10
Neutral Grip Chins: 20 total
1 Arm Overhead DB Press with Fat Grips: 70x1 each arm 100x1 right arm
Some Plate Pinches


The snatches were out of boredom (and they are fun) as was my version of the circus dumbell press. Really hard to find the balance spot, might do these for real as an accessory movement in the upcoming weeks.

Deload week sucks

StLRPh
06-15-2011, 01:33 PM
The contest I'm doing at the end of July has max effort Circus DB and I'm pretty damn excited to try it. We have 3 Circus DBs are the gym but lightest is 150lb, which totally fucking sucks. Lucky for me our LW bought a plate loaded one that's 100lb empty and he's bringing it next time I'm out there

jkstrength
06-15-2011, 02:15 PM
Great job in your show man! Moving on up.
I had that "after meet high" about 3 weeks ago. I took a week off after a meet and went and tried a ME block pull and I could only muster 50 pounds under my best pull from the floor! Lol. I was like "fuck this" and took 2 more weeks off from pulling. Glad I did. Again, awesome job man.

barryisawinnah
06-15-2011, 03:28 PM
The contest I'm doing at the end of July has max effort Circus DB and I'm pretty damn excited to try it. We have 3 Circus DBs are the gym but lightest is 150lb, which totally fucking sucks. Lucky for me our LW bought a plate loaded one that's 100lb empty and he's bringing it next time I'm out there

nice, the guys have a plate loaded one and one that can take standard plates that is like 120 dry or something down in Aurora where I train events. Might have to bust it out for real on Saturday. Seems fun. Just using that normal one at the gym was tricky to find the balance spot, lol

barryisawinnah
06-15-2011, 03:29 PM
Great job in your show man! Moving on up.
I had that "after meet high" about 3 weeks ago. I took a week off after a meet and went and tried a ME block pull and I could only muster 50 pounds under my best pull from the floor! Lol. I was like "fuck this" and took 2 more weeks off from pulling. Glad I did. Again, awesome job man.

thanks.

Yeah I felt great (well I thought) since I took off a few days before the show and the fact that the show is generally a little easier than a typical event day since you only have to make 1 run, lol. Considering I kind of skipped my deload week for the cycle before, it caught up to me.

My 385x3 pulls just felt heavy, lol. Although I am starting to dig the hook grip.

StLRPh
06-16-2011, 12:28 PM
Did you see this one:
http://www.marunde-muscle.com/forum/showthread.php?p=362080#post362080

barryisawinnah
06-16-2011, 01:36 PM
Thursday-Skwats
Skwats: 145x5 180x5 220x5
Random Power Snatches throughout: 90x8 or so
Front Skwats: 95x1x8
Purple Band Pull Throughs: 1x10
Forgot DB Side Bends: 75sx2x8 Hoping these will help my core, which will kelp my yoke
Hex Dumbell Pickups from floor: 35x1 each hand and 40x1 each hand (best way to describe it, pretty happy with how my grip strength is coming along.

Was going to take the "prowler" out today, but will do it tomorrow, since I have NOTHING to do all day, lol

barryisawinnah
06-16-2011, 01:40 PM
Did you see this one:
http://www.marunde-muscle.com/forum/showthread.php?p=362080#post362080

yeah, it's a heavy freaking show. It's only about 15 minutes from me too. Not doing it though. There is a show that is 2 weeks after it that I am doing. Next year if he puts it on, I will be doing it though. I know Darryl is doing it, so I will be training some of the events for it at least. It would be a hell of a cherry popper for my open class virginity though, lol.

The Car Deads sound brutal (if it really is that heavy, those things really are just guesstimates usually). Farmers medley is insane as well, lol.

If my stones improved a bunch, I would think about it. Seeing as my goal is the 325 stone in the next few weeks, lol.

barryisawinnah
06-17-2011, 01:43 PM
Friday-Reverse Sled Drags
Reverse Sled Drags: 12ish with 140lbs added for 80 feet up a slight incline
Would forward drag it back (walking)

Pretty much sucked, lol. Reverse drags build up lactic acid so bad, lol

http://i1139.photobucket.com/albums/n551/barryisawinnah/ReverseSledDrags2.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/ReverseSledDrags1.jpg

barryisawinnah
06-17-2011, 01:45 PM
1st time doing anything with the "prowler" since my birthday I think (which was April 6th,lol)

Feels good.

Events tomorrow, excited to do some real training. Know we are hitting farmers (probably a medley type ala the Shaw Show), Stones, and probably some type of overhead. Going to try and convince the guys to pull out the circus db and show me the ropes, lol

jkstrength
06-17-2011, 06:58 PM
Nice prowler work! I had a client that wanted to try the prowler Wednesday morning so I ran him through some forward and reverse sprints in our sand pit and he ended the session dry heaving. Lol. He said it was the reverse drags that got him.

StLRPh
06-17-2011, 07:04 PM
i love the prowler, I'll have to make sure we break it out next time at WarHouse

barryisawinnah
06-17-2011, 09:25 PM
Yeah, I love my ghetto ass prowler. I need to take it out more. I just left it in my trunk, so now I can just lug a few plates to the car and go. Apartment living sucks, lol

barryisawinnah
06-18-2011, 04:04 PM
Events

Kind of an easy day, well in terms of volume and number of events

Did a ladder of 1-10 on tire flips with the 500 to warm up.

Then did farmers. Did a run of like 110 for 160ft (turn at 80) then 200 for 160ft (turn at 80) then 250 for 80ft and 270 for 40ft.

Then a few keg presses with 185 and some circus db work. I couldn't get the big ass one (like huge, i'll get a pic next time.) it weighs135 dry. So I stuck with singles with other one that is fully adjustable. Just stuck with 115 for singles.

I couldn't get the big fucker balanced enough to even really attempt to press it. Gotta work on that.

Used different farmers, and they were tougher to hold onto, but pretty happy with my work on farmers.

barryisawinnah
06-18-2011, 04:07 PM
well my buddy snapped this pic actually. I couldn't find the sweet spot though. Thing is huge.

http://i1139.photobucket.com/albums/n551/barryisawinnah/CircusDB.jpg

barryisawinnah
06-18-2011, 04:22 PM
of course he can't take it when I actually have it pressed, lol

http://i1139.photobucket.com/albums/n551/barryisawinnah/kegpress.jpg

StLRPh
06-18-2011, 08:33 PM
looks like a lot of fun events

barryisawinnah
06-19-2011, 10:56 AM
yeah it was a good time

my forearms are sore, lol

barryisawinnah
06-20-2011, 02:02 PM
Cycle 4

Training Maxes
Power Cleans: 220
Deads: 470 up 15 again, probably the last time for 15lb jump
Overhead: 220
Skwats: 370
Bench: 290

Week 1-65%x5 75%x5 85%x5+

Monday-Cleans and Deads
Power Cleans: 145x3 165x3 190x3
Power Snatches: A few singles up to 145
Deads: 305x5 355x5 405x11 (Belt added on last set) (All done with hook grip)
Front Skwats: 165x2x8
Dimel Deads: 155x2x15
DB Side Bends: 75sx2x10
Ab Wheel: 2x15


Super happy with deads. Easily a PR, felt like I left at least 1 in the tank as well.

barryisawinnah
06-20-2011, 02:11 PM
Deads, not the best angle.

jOPQ58fMxR8

StLRPh
06-20-2011, 02:39 PM
Very nice on the deadlift, your progress has been pretty damn impressive

barryisawinnah
06-20-2011, 02:54 PM
Very nice on the deadlift, your progress has been pretty damn impressive

thanks, i'm just trying to ride this hot streak, lol. Hoping it lasts a while

jkstrength
06-20-2011, 03:05 PM
Sick deads my man. Maybe sometime in August we can hit a dead workout together.

barryisawinnah
06-20-2011, 03:29 PM
Sick deads my man. Maybe sometime in August we can hit a dead workout together.

thanks


that would be tight

barryisawinnah
06-21-2011, 11:45 AM
Tuesday-Overhead
Overhead: 145x5 165x5 190x5 225x1 250x0
Military Press: 135x2x8
DB Rows: 120sx2x8 (Supersetted)
Face Pulls: Average Bandx3x12 (1st 2 sets Supersetted)
Band Pushdowns: Average Bandx2x20
Sandbag Loads: 210ishx3 in 45 seconds

No idea why I tried 225 or 250. Legs felt dead, so they were basically strict presses, lol. Had to continental the 250, I got the regular clean the 1st time but dropped the catch.

Oh well.

Had to train earlier than usual today, I have a buddy who was in the Marines with me who just got out who is staying the night here on his way back home. So most likely lots of booze will be involved tonight. At least tomorrow is an off day.

StLRPh
06-21-2011, 01:18 PM
No harm in testing the water every once in a while. For OH press do you usually do them strict or more like what you'd do in a show?

barryisawinnah
06-21-2011, 08:24 PM
No harm in testing the water every once in a while. For OH press do you usually do them strict or more like what you'd do in a show?

I always try to them in a push press/push jerk fashion. Then after I will do strict presses. It just seems like that once the weight gets semi-heavy, that I lose the ability to get a decent amount of leg drive. I really need to work on it, I guess. Once it gets heavy, I just basically get a little leg drive out of the bottom but that is it. :(


BTW I finally tried a 4 Loco, those things should be illegal. All in all though, not that much drinking, lol.

barryisawinnah
06-23-2011, 12:45 PM
Thursday-Skwat
Skwats: 240x5 280x5 315x5 355x1 385x1 405x1 (belt added for 315 set and higher)
17.5” Rack Pulls: 315x3 405x1 455x1 505x1 525x1 (belt added at 405)
45 Degree Hypers: Average Band x2x8 with bent knees to get more hammy involvement
DB Side Bends:80sx2x12

Will probably do some ab wheel work and some grip work later today as well. Felt like hitting some heavier squats since it has been a long time. Felt pretty good. Not the best angle on the vids, since somebody was actually squatting in the rack beside me where I usually set the camera up at.

385
BmnEnyCvXpU

405
2Do2rijCKIw

barryisawinnah
06-23-2011, 12:46 PM
Also wanted to get some heavier weight in my hands, hence the rack pulls. I knew I had a weak lockout, but shit, I can pull the same if not more from the floor than from around 18 inches. Anybody got some good ideas on how to increase deadlift lockout power? (Hook grip felt strong with the heavier weight at least)

I started throwing in dimel deads on deadlift day, anything else I should be doing?

T o m m Y
06-23-2011, 01:05 PM
Deadlift with bands..
They have REALLY helped mine..

I would get slow just above the knees with 465,few weeks of deads with bands that 465 was a speed rep lol..
Btw,are you still doing 5/3/1? seems to be treating you good..

barryisawinnah
06-23-2011, 01:08 PM
Deadlift with bands..
They have REALLY helped mine..

I would get slow just above the knees with 465,few weeks of deads with bands that 465 was a speed rep lol..
Btw,are you still doing 5/3/1? seems to be treating you good..

Yeah, still 5/3/1. I just get the urge every couple cycles to hit some heavy singles in 1 of the lifts, lol. Yeah so far it really has.


Thanks for the advice, I bought a few sets of those short bands, which are supposed to be good for deads, guess it wouldn't hurt to try them. Thanks.

Here is a 525 pull from a few months ago.

PHiso0atX_8


Pretty smooth until about the last 6 inches.


Thanks again

T o m m Y
06-23-2011, 01:11 PM
Yeah, still 5/3/1. I just get the urge every couple cycles to hit some heavy singles in 1 of the lifts, lol. Yeah so far it really has.


Thanks for the advice, I bought a few sets of those short bands, which are supposed to be good for deads. Thanks.

haha yes,when i did 5/3/1 i would get the urge to..
Yeh i have the elite fts short bands and they are awsome for deads and bench..
How has your bench responded to 5/3/1?

StLRPh
06-23-2011, 01:14 PM
My 18in DL and regular are pretty damn similar too (both are shit though).

You could bring the pins higher for rack pulls but I really like the idea of bands. Forces you to pull explosively and also hits the lockout really hard. Band setups for deads is pretty easy, you can just double them up and stand on one end with the other on the bar

barryisawinnah
06-23-2011, 01:17 PM
haha yes,when i did 5/3/1 i would get the urge to..
Yeh i have the elite fts short bands and they are awsome for deads and bench..
How has your bench responded to 5/3/1?

So far so good, but I think it might have more to do with putting on like 15lbs then the actual 5/3/1, lol. Who knows though. I was stuck in that 295-305 rut forever. Hit 315 a few weeks ago (felt like I had probably 5-10 more lbs in me). Also think doing a bunch of overhead work was probably good for my bench as well. I guess we shall see.

It has really been good for my deads and overhead though. I think part of that is the fact that I hardly ever pulled or did overhead work, so just the sheer volume is making the lifts go up.

barryisawinnah
06-23-2011, 01:18 PM
My 18in DL and regular are pretty damn similar too (both are shit though).

You could bring the pins higher for rack pulls but I really like the idea of bands. Forces you to pull explosively and also hits the lockout really hard. Band setups for deads is pretty easy, you can just double them up and stand on one end with the other on the bar

Yeah, think I will add them in after my 5/3/1 deads. Either that or after squats on squat day. What do you guys think?

Also since we are working on explosiveness, what do you think? Sets of 2 or 3 and whatnot?

T o m m Y
06-23-2011, 01:23 PM
Yeah, think I will add them in after my 5/3/1 deads. Either that or after squats on squat day. What do you guys think?

Also since we are working on explosiveness, what do you think? Sets of 3 and whatnot?

Yeah,after deads thats what i do..
I do like 5 sets of 3..
I started pretty light to,i think at like 315 so i could keep progressing..

barryisawinnah
06-23-2011, 01:28 PM
Yeah,after deads thats what i do..
I do like 5 sets of 3..
I started pretty light to,i think at like 315 so i could keep progressing..

gotcha, I think it will be a nice addition.

Thanks

T o m m Y
06-23-2011, 01:30 PM
gotcha, I think it will be a nice addition.

Thanks

No problem bro.

barryisawinnah
06-24-2011, 12:43 PM
Friday-Bench
Bench: 190x5 220x5 250x10
Close Grip Floor Press: 165x12 165x10
Ghetto T Bar Rows: 4 Platesx2x10
Neutral Grip Chins: 5 sets of 10 scattered throughout
Cable V bar Pushdowns: 90x2x30
2 Hand Plate Pinches: 2-45sx5

10th rep as you can see was a grinder, but I had 10 in my head and was going to get it, lol. My week 1 of bench for the last 4 cycles have went 235x10 240x10 245x10 and 250x10, guess that is solid progress.

g1e0tS-7JIo

T o m m Y
06-24-2011, 12:48 PM
Def solid progress!
Good work man.

StLRPh
06-24-2011, 12:58 PM
I'd say +15lb to your 10RM is pretty damn solid

barryisawinnah
06-24-2011, 01:37 PM
yeah, pretty damn happy with that.

Although the overhead is more important to me, lol

I ripped a callus under my left pinky on Monday and ripped one under my right pinky yesterday. Should make farmers interesting tomorrow. Left hand feels alright, right one is still very raw, lol

jkstrength
06-24-2011, 02:17 PM
Nice job on the PR bro!

barryisawinnah
06-24-2011, 04:01 PM
New Toy!!!!!!!!!!!!!!!

http://i1139.photobucket.com/albums/n551/barryisawinnah/CircusDBcan.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/circusdbcan2.jpg

barryisawinnah
06-24-2011, 04:11 PM
Plate loadable circus dumbell in case anybody is wondering, lol.

Got it fromSilverback Strength Equipment

jkstrength
06-24-2011, 08:55 PM
Nice! Should have some fun with that.

barryisawinnah
06-24-2011, 09:43 PM
Nice! Should have some fun with that.

yeah, hoping to get better at balancing the damn thing to be able to press it, lol

Well that is the case with the big one from last week

StLRPh
06-25-2011, 06:25 AM
looks very cool, have fun. I'll playing with one in about 30min

barryisawinnah
06-25-2011, 02:53 PM
Just farmers and more circus db work today.

Did a farmers medley with 200 a hand, 215 a hand and 240 a hand all for 40 feet each. The 240s were cylinder style which are a bit more difficult to move with IMO because the cylinders kind of bounce off your legs. 1st run I did 28.5 (took a second to really secure grip on the 240 cylinders). 2nd run I did 23.5 which held up as the fastest time until Stan (a 265er) beat it with a 23.3 on the last run of the day. Didn't have the biggest turnout and Darryl is nursing a calf injury (pretty sure he would of beat the time too, lol) but pretty happy with those times.

Then just some circus db work. Pretty easy day. No real show coming up soon, so taking it a bit easy.

barryisawinnah
06-25-2011, 02:54 PM
looks very cool, have fun. I'll playing with one in about 30min

Nice, how did it go?

barryisawinnah
06-26-2011, 06:13 PM
some pics from yesterday

http://i1139.photobucket.com/albums/n551/barryisawinnah/circus1.jpg

farmers
http://i1139.photobucket.com/albums/n551/barryisawinnah/farmers1-1.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/farmerscylinders1.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/farmerscylinders2.jpg


that is a BADASS SILVER ACURA IN THE BACKGROUND

barryisawinnah
06-26-2011, 06:14 PM
my operation Tom Brady hair is in full effect

StLRPh
06-27-2011, 08:38 AM
The circus DB in the pic is exactly like the one I used on Saturday, that bastard beat the shit out of my forearms.

I was thinking more hippy/lumberjack that Brady...maybe if you shaved the beard

barryisawinnah
06-27-2011, 09:01 AM
The circus DB in the pic is exactly like the one I used on Saturday, that bastard beat the shit out of my forearms.

I was thinking more hippy/lumberjack that Brady...maybe if you shaved the beard

Yeah, I still can't really find the sweet spot on that thing. I'll have it balanced good, but right when I go press it, it will come forward a bit. Then I obviously miss the press, lol.

Yeah I'll probably shave here soon. I shave like every 6 weeks or so, lol. Haven't cut my hair since my last haircut in the Marines. Been like 7.5 months, lol.

barryisawinnah
06-27-2011, 12:43 PM
Deads, my favorite gym day

Monday-Cleans and Pulls
Power Cleans: 155x2 180x2 200x2
Deads: 330x3 380x3 425x3 495x1 535x1 (added belt at 425)
Banded Deads (Short Light Bands): 135x3 185x5x3
Bent Knee 45 Degree Hypers: Avg Bandx2x8
Side DB Bends: 85sx2x10 done continuous
2 Hand Plate Pinches: 2-45sx5 2-45sx4

Don't know what has gotten into me with these singles, but no more singles for at least 2 more cycles, lol

495
zHOPovvEE7c

535 I accidentally cut out the part where I showed the two 10lb plates on each side, hope you trust me.
xSSnLV00PWA

jkstrength
06-27-2011, 01:48 PM
Deads, my favorite gym day

Monday-Cleans and Pulls
Power Cleans: 155x2 180x2 200x2
Deads: 330x3 380x3 425x3 495x1 535x1 (added belt at 425)
Banded Deads (Short Light Bands): 135x3 185x5x3
Bent Knee 45 Degree Hypers: Avg Bandx2x8
Side DB Bends: 85sx2x10 done continuous
2 Hand Plate Pinches: 2-45sx5 2-45sx4

Don't know what has gotten into me with these singles, but no more singles for at least 2 more cycles, lol

495
zHOPovvEE7c

535 I accidentally cut out the part where I showed the two 10lb plates on each side, hope you trust me.
xSSnLV00PWA

Excellent work! No worries man. We trust ya. Lol.

barryisawinnah
06-27-2011, 02:12 PM
Thanks, I am loving the hook grip. Puling double overhand just feels much better to me. Feels like I get more of my legs involved, but IDK. Now I just gotta improve my lockout strength (luckily in strongman I can always hitch it on up, haha)

StLRPh
06-27-2011, 02:43 PM
nice work, how'd you like the band work? was it enough tension?

barryisawinnah
06-27-2011, 03:33 PM
nice work, how'd you like the band work? was it enough tension?

it seemed to be. It felt good (well good as in it was working good) I might also do some rack pulls on Squat day with the bands, just working on exploding through that sticking point

barryisawinnah
06-28-2011, 12:24 PM
Tuesday-Overhead
Overhead: 155x3 180x3 200x8 (chased 8th rep, not sure if it would of counted)
Military Press (Fat Grips): 135x2x8
DB Rows: 120sx3x8 (SuperSetted)
Face Pulls: Avg Band x3x12
Tate Presses (Fat Grips): 35sx10 (SuperSetted)
DB Hammer Curls (Fat Grips): 35sx10
BB Shrugs: 315x25 405x12 (Straps on both sets)

My thumbs hurt today (damn hook grip, lol). Had to chase my last rep of overhead, think I got it locked out and paused, but phone fell over so I didn't get to see it. I can't seem to properly jerk once the weight gets heavier. I did ok for the 1st few reps but then I am almost strict pressing the weight towards the end of the set. Need to work on that.

barryisawinnah
06-28-2011, 12:36 PM
Guess I should add, that I am always cleaning the 1st rep of overhead.

barryisawinnah
06-29-2011, 05:32 PM
I made a chain yoke a while ago and I am actually going to take it out tomorrow after skwats. Should be interesting.

barryisawinnah
06-29-2011, 06:09 PM
Workout today was loading 8-45lb plates, 4-25lb plates, and 8-10lb plates into my trunk. Unloading it will be my finisher. It's probably about 110-120ft from my apartment to my car, lol

StLRPh
06-30-2011, 08:21 AM
nice work, I'm interested to hear how you like the chain yoke. I've heard mixed reviews.

barryisawinnah
06-30-2011, 09:09 AM
nice work, I'm interested to hear how you like the chain yoke. I've heard mixed reviews.

Just picking it up in my living room and moving like 4 feet with it, it seems very very unstable. We shall see, lol

barryisawinnah
06-30-2011, 01:05 PM
Thursday-Skwats
Skwats: 260x3 300x3 335x8 (added belt)
Dimel Deads: 155x2x15
Chain Yoke: 500lbs for a few runs until it broke. Haha

Trying to skwat with more of a lowbar position, looked better I think. Back gives out before my legs do. Chain yoke was alright until my ghetto PVC broke. Once I get like a legit bar, I think it will be alright though. Not great training for like real yoke, but definitely a good workout IMO. Forgot my collars for my farmers, so that sucked.

Will do some ab wheel later.

barryisawinnah
06-30-2011, 01:06 PM
Skwats
F75OOG0aSdo


500lb chain yoke before PVC broke, lol
xX-T9ukMYgs

StLRPh
06-30-2011, 01:50 PM
You've inspired me to break out the old ab-wheel (I hate that thing).

barryisawinnah
06-30-2011, 02:04 PM
You've inspired me to break out the old ab-wheel (I hate that thing).

it's brutal.

I used one at a gym I went to like a month ago and it inspired me to go out and get one. I hate it too.

barryisawinnah
06-30-2011, 02:39 PM
Have to take the girlfriend to the Denver Airport (about an hour and 15 minutes away) early as fuck tomorrow. Her flight is at 6am. FML.Going to find some sleeping pills to take at 6pm today, haha

barryisawinnah
07-01-2011, 12:25 PM
Been up since 2:30am, tried to go back to bed when i got back at 7 but didn't really sleep well.

Friday-Bench
Bench: 205x3 235x3 265x6
T Bar Rows: 3 Plates x10 4 plates x10 4 plates+10x10 4 plates+20x10
Neutral Grip Chins: 5 sets of 11 scattered throughout


Felt like blah, lol. Just kind of tired, this is probably how StLRPh feels most of the time running on low sleep. It sucks. I wanted to keep volume down anyways because of Log Press tomorrow, so it is probably good that I didn't feel great and end up pushing things.

T o m m Y
07-01-2011, 12:59 PM
still put in solid work bro.

StLRPh
07-01-2011, 02:40 PM
Been up since 2:30am, tried to go back to bed when i got back at 7 but didn't really sleep well.

Friday-Bench
Bench: 205x3 235x3 265x6
T Bar Rows: 3 Plates x10 4 plates x10 4 plates+10x10 4 plates+20x10
Neutral Grip Chins: 5 sets of 11 scattered throughout


Felt like blah, lol. Just kind of tired, this is probably how StLRPh feels most of the time running on low sleep. It sucks. I wanted to keep volume down anyways because of Log Press tomorrow, so it is probably good that I didn't feel great and end up pushing things.

that's why God invented pre-workout stims :ninja:

barryisawinnah
07-01-2011, 03:11 PM
that's why God invented pre-workout stims :ninja:

I took some jack3d before, guess I should of doubled up on it, lol.

It's not like I felt like tire, I just felt like in a trance, lol

Hell I still feel in a trance, but will fight until at least like 8 or 9pm so I sleep throughout the night

barryisawinnah
07-01-2011, 03:25 PM
BTW 325 stone is going down tomorrow. Bank on it. To at least 48 inches.

Honestly if I can lap it, I know I can load it. I got that hip pop, lulz.

Hopefully I can split jerk decently with the log tomorrow. That is my goal, to get good at jerks.

I'm going to be gone 4 straight weekends starting at the end of the month. Luckily I found a guy/crew for when I am in Florida so I can at least get 1 event training session in. I wish the events were posted for the September 3rd show I am doing.

I know there is going to be a deadlift medley, keg toss, and stones (not sure if a series or over bar). Don't know weights though, Hoping farmers walk will be in it, but I am pretty sure it isn't. :(

barryisawinnah
07-02-2011, 04:09 PM
Didn't get to stones, but had a pretty decent day

Log Press: Worked up to 230 for a pretty easy single. Clean 260 easy (twice) but missed the press, got it to the top of my head, but that's all. With some more practice, I should be able to get under it

Carry and Drag (40 feet): 185 and 200 keg, then drag back. Did 2 runs. 2nd run in 52 seconds. I'm quick with kegs, not so quick with the drag. On my 2nd run I switched to an over/under grip on the handle, which seemed to feel a little better.

Axle Deads with tires (about 18") (no straps): hit 290 double overhand for 3. Then 380 for 2. 470 for 1. 520 for 1. Just missed 570. Had it above the knees but lost it when I tried to hitch it on up. With straps would of had it (with a hitch). Pretty happy about that because 18" is my weak spot. Also pissed because I was so close to getting it, lol.

After the 290 wasn't double overhand anymore (that would be sweet though)

barryisawinnah
07-02-2011, 11:11 PM
I recently added a headband to my training attire, it's pretty much fucking awesome and all of you guys should do the same. I believe it is also a performance enhancer. So do it.

A few pics

http://i1139.photobucket.com/albums/n551/barryisawinnah/log230.jpg

http://i1139.photobucket.com/albums/n551/barryisawinnah/kegload3.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/kegload4.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/kegload5.jpg

http://i1139.photobucket.com/albums/n551/barryisawinnah/drag1.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/drag3.jpg
http://i1139.photobucket.com/albums/n551/barryisawinnah/drag5.jpg

barryisawinnah
07-04-2011, 01:03 PM
Well I had to drive over to Loveland(about 20 minutes) to find a gym that was open. Found a Golds that was open. 15 dollars for a holiday pass, got fucked in the ass but I took it, lol. No platform to do cleans, so I will do those on skwat day.

Monday-Pulls
Deads: 355x5 400x3 450x8 (8th rep hitched a little, added belt for last set)
Speed Pulls with Short Light Band: 185x5x3
Front Skwats: 165x2x8
DB Side Bends: 90sx2x10

Pretty sure they didn't allow chalk since no bar had any remnants of chalk, so I made sure to go Lebron James with the chalk for my last set, lol. I got some oly shoes, they have .6" raised heel, most have .75 I guess but I love these things for front skwats, going to try them for back skwats too. Loved them on log press on Saturday as well.

T_JoyCMH-aM

StLRPh
07-04-2011, 02:25 PM
nice work, my OLY shoes have a pretty big heel and I can't stand to use them for anything but squats and OLY lifts. for those they're awesome

barryisawinnah
07-04-2011, 03:23 PM
Yeah, I was afraid of that and then I found these http://www.roguefitness.com/adidas-weightlifting-shoes.php

They are marketed towards crossfitters/powerlifters I guess. Not as a high and as hard of a heel I guess. IDK, I loved them for log press (felt much more secure) and for front squats. Will so some cleans tomorrow with my overhead, so we shall see how they work for what they are intended for.

I also think I luke pulling shoeless better then pulling in chucks as well.

StLRPh
07-05-2011, 08:39 AM
I also think I luke pulling shoeless better then pulling in chucks as well.

same here

barryisawinnah
07-05-2011, 12:39 PM
Tuesday-Overhead
Overhead: 165x5 190x3 210x1 (what I was supposed to do, but I was in retard mode today)
Overhead: 165x5 200x3 225x1 250x0 (was close)
Military Press (Fat Gripz): 135x2x8
DB Rows: 120sx2x10 120sx8 (SuperSetted)
Avg Band Face Pulls: 3x12 (SuperSetted)
Cable Pushdowns: IDKx2x12 (SuperSetted)
Cable Curls: IDKx2x15 (SuperSetted)

Well today I had a bout with retardation and lost, lol. I misloaded the bar on my 2nd set, after I did it I realized it. So I just went heavier, lol. Although I think this might actually be better for split jerks, since my form breaks way down after a few reps. So I think I might either work up to a heavier single each week or just hit the required reps and do a couple sets of like 3 at 85% or something.

I was actually pretty happy with the 250, I just missed it. The clean was pretty easy though. Just gotta get under the bar a little more.

225
mBpWh7FRoV4

250 miss
7reZ4KjlG1M

barryisawinnah
07-05-2011, 12:43 PM
same here

Yeah, has nothing to do with the 1" less range of motion IMO, I just feel like I am planted to the floor a little better.

jkstrength
07-06-2011, 09:12 AM
Nice work in here. That 250 will fall soon.

barryisawinnah
07-06-2011, 10:03 AM
for sure, with some more practice it will be cake.

barryisawinnah
07-07-2011, 12:57 PM
Thursday-Cleans and Skwats
Power Cleans: 165x3 190x2 210x1 did 2
Skwats: 280x5 315x3 355x5 (added belt, more Olympic style, will go back to Chucks next week)
Bent Knee 45 degree Hypers: Avg Band x2x8
2 hand Plate Pinch: 2-45sx2x6
Decline Romanian Twists: 35LBx2x15

Did cleans today since I could not do them on Monday. Wore the olympic shoes for skwats, don't like them for back skwats. I squat with a wider stance, so I like to try and sit back. Oh well.

Cleans are feeling better
sYYUBUgIn2A

Skwats
0dTrCU0hKcM

StLRPh
07-07-2011, 01:06 PM
cleans looked good, much better now that you have some weight on the bar

jkstrength
07-07-2011, 07:01 PM
Nice squats and cleans bro!

barryisawinnah
07-07-2011, 07:31 PM
Thanks guys.

Will be traveling a bunch at the end of the month. Will be going home from Florida from the 22nd-1st. Then out to Oregon from the 6th-13th. Then the Shaw show is Aug 20th, so it will be 5 weeks in a row without any real event work. I did find a crew in Florida to train with, so hopefully I am able to meet up at least once with them while I am home. Will leave only like 1 event session before the show on Sept 3rd. Oh well.

barryisawinnah
07-08-2011, 12:50 PM
Friday-Bench
Bench: 220x5 250x3 280x4 (used the shitty bench )
DB Bench (Neutral Grip): 100sx6 75sx10 75sx8
Ghetto T Bar Rows: 4 Plates X12 4 Plates + 25x2x8
Fat Grip Tate Presses: 35sx12 35sx8
Down The Rack DB Shrugs: 130sx12 110sx12 95sx12 85sx12 75sx12
Neutral Grip Chins: 3x11 scattered throughout.


Somebody was squatting in the rack, so I had to use the actual bench press station. Hate that bench, because I either have to come off the bench to unrack it, or I have to like 1/4 press it out of the rack to get it unracked. Either way, not happy with 4.

Events tomorrow.

barryisawinnah
07-09-2011, 02:45 PM
Saturday-Events
Axle Clean and Press: Worked up to a single of 233 (continental clean on 233)
Axle Press (from rack): 253x0 253x1 (split jerk on all reps)
Atlas Stones over 50” Bar: Worked up to 265 tackyless, then 300x1 and 325x1

Got that 325 stone :) It was actually smoother then the 300, lol.

The 253 went up pretty smooth, the 1st time I missed it because I just sucked, lol. Just gotta put it together with the clean next time. Small group today, so kept it relatively easy.

barryisawinnah
07-09-2011, 02:52 PM
EpavM2O9dOE

Tom Mutaffis
07-09-2011, 03:06 PM
Nice work on the 325 stone.

Any particular reason why you split jerk with axle/etc.? Based on your bench press strength you may be able to move more weight with a push jerk/push press since it would allow you to fight the weight at the top.

StLRPh
07-09-2011, 03:07 PM
no more novice shows for you, LW Open from now on...just saying

barryisawinnah
07-09-2011, 03:18 PM
Nice work on the 325 stone.

Any particular reason why you split jerk with axle/etc.? Based on your bench press strength you may be able to move more weight with a push jerk/push press since it would allow you to fight the weight at the top.

Thanks Tom, I am still experimenting with it. I can't seem to push jerk at all, just push press so I have been trying to split jerk and see how that goes. I am still practicing both though. The split jerk just seems to be a bit more natural for me.

barryisawinnah
07-09-2011, 03:19 PM
no more novice shows for you, LW Open from now on...just saying

lol, training has been going good. Hoping to ride this wave for a while.

barryisawinnah
07-10-2011, 10:47 AM
Was told that the bar was at 50", so that is sweet, lol

barryisawinnah
07-11-2011, 12:52 PM
Cycle 4
Week 4 –Deload (doing the active deload thing shit ass fuck cock thing)
65%x3 75%x3 85%x3

Monday-Cleans and Deads
Power Cleans: 145x3 165x3 190x3
Power Snatches: Singles up to 175
Deads: 305x3 355x3 405x3
Banded Deads with Avg Band: 185x4x3
Front Squats: 175x2x8

I really do feel great plus with a lot of travel coming up (which generally makes training somewhat sporadic, I am doing this 65%, 75%, 85% x3 deload. Felt strong today, shame it was a deload week. lol

barryisawinnah
07-11-2011, 01:02 PM
did 1 rep with the ab wheel from standing and said fuck that, lol. Will do some legit ab wheel later if I remember though

jkstrength
07-11-2011, 01:50 PM
did 1 rep with the ab wheel from standing and said fuck that, lol. Will do some legit ab wheel later if I remember though

Lol! Good work anyway man.

barryisawinnah
07-11-2011, 02:51 PM
Lol! Good work anyway man.

lol, the best part of my day was when I witnessed a 74 year old man doing legit deep box squats with like 205 on the bar for a few triples. Has been powerlifting for like 45 years. Was cool to see.

jkstrength
07-11-2011, 05:58 PM
Nice! Hope I'm doing that at 74. Gotta admire that.

barryisawinnah
07-11-2011, 06:07 PM
Nice! Hope I'm doing that at 74. Gotta admire that.

exactly, me too

StLRPh
07-11-2011, 07:04 PM
nice work, it's good to take the long view sometimes

barryisawinnah
07-12-2011, 01:12 PM
Tuesday: Overhead
Overhead: 145x3 165x3 190x3 225x1 (all split jerks)
Military Press (Fat Grips): 135x10
DB Rows: 120sx10 703sx15


Wanted to see how the 225 looked with a side video. Phone is being weird right now, but it looked ok, gotta get my head through better though.

barryisawinnah
07-12-2011, 01:19 PM
nice work, it's good to take the long view sometimes

exactly

barryisawinnah
07-12-2011, 01:40 PM
here is the 225

GghgRoG9AX0

barryisawinnah
07-14-2011, 12:50 PM
Thursday: Squats
Squats: 245x3 280x3 315x3
Rack Pulls (17.5”): 315x3x8 (all done double overhand except hook grip on last 2 reps)
Front Squats: 135x20
Decline Russian Twish: 45lb Plate x2x10


Thinking about switching to more of an Olympic style squat. Did those today, narrower stance and way past parallel. Obviously I would take a little hit on weight, but I think it might be worth it.

barryisawinnah
07-14-2011, 01:01 PM
no video, not that interesting, but here is a pic. Everything has been beltless this week too.

http://i1139.photobucket.com/albums/n551/barryisawinnah/deepsquat.jpg

StLRPh
07-14-2011, 01:20 PM
that's totally high

StLRPh
07-14-2011, 01:21 PM
give 'em a shot, I'm sure you'll be sore in all sorts of new places now; nice squat btw

barryisawinnah
07-14-2011, 01:23 PM
give 'em a shot, I'm sure you'll be sore in all sorts of new places now; nice squat btw

Thanks

Think I am going to give it a shot. I'm going to leave my training max the same since I have been way over the prescribed reps. If it is totally a struggle to hit my reps, then I will adjust it.

jkstrength
07-14-2011, 06:21 PM
Nice job man! Both have their advantages/disadvantages.

barryisawinnah
07-14-2011, 07:29 PM
Nice job man! Both have their advantages/disadvantages.

exactly, figure it will be a good change of pace at least for a while.

jkstrength
07-14-2011, 09:20 PM
Yup. Excellent point. Lifting loves variety.

barryisawinnah
07-15-2011, 01:26 PM
Yup. Excellent point. Lifting loves variety.

yup yup

nothing like a little credit card fraud to start my day, luckily it wasn't that bad.


Friday-Bench
Bench: 190x3 220x3 245x3
Close Grip Floor Press (Fat Grips): 185x2x8
Ghetto T Bar Rows: 4 Plates x3x13
Neutral Grip Chins: 5 sets of 11 scattered throughout
Circus DB Work: Up to 80lbs with both arms then 110 for a few singles with right arm and a bunch of misses with 130.

will have some vids up soon

StLRPh
07-15-2011, 01:35 PM
very nice with the Circus DB

barryisawinnah
07-15-2011, 01:47 PM
110lb
aZlXPH__KRg

110lb again
5mpiVVNtldI

130 miss, but close
RM1X2W0bFFo