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View Full Version : Just a walk in the park...road to 2012 Strongman Season



Workhorse
01-17-2012, 01:00 PM
Well, some of you may remember be, some of you won't...but I've been on WBB for almost 10 years now...used to post a lot, now just read and lurk etc. Time for that to change.

I compete in strongman despite being a little guy (5'11" and 235lbs). My best placing is top 6 in Western Canada in 2007. Since then had a couple of bad injuries and life was stupid busy etc etc etc [insert all typical lame excuses here]. Now, that life is somewhat on a straight line and my training is going well, I have decided to compete again next year and try to get back to some what of a respectable strength level for an aging dude with a wife and 4 young daughters...the youngest being 13 days old...lol.

The plan is to hit the gym 3x a week, and do some extra training on Saturdays (event training) once the weather warms up a bit...like today is -51F with windchill...stupid cold!!

I've torn muscles, wrecked knees, torn shoulders etc in the past few years not training enough and not being prepared for competitions and trying to be my old self when in training and doing dumb things...time to smarten up.

So, you'll see my workouts posted up, you'll see any interesting life events posted up, etc. Any questions or comments are MORE than welcome...bring it on.

Stu

Workhorse
01-17-2012, 01:11 PM
Monday January 17th, 2012

Not a bad day, was able to train again today during lunch and despite shovelling snow for 2+ hours yesterday I felt good.

DEADLIFTS:
45x15
135x8
225x8
315x5
405x3
495x2
545x1
585x1 <---tied a long standing gym PR

FRONT SQUATS:
45x12
135x8
225x5
315x8
315x5

SHRUG MACHINE GRIP HOLDS:
450lbs x failure
630lbs x failure (~47 seconds)
630lbs x failure (~30 seconds)

LYING HAMSTRING CURLS: <--just something to add a little stress to my hams, they're my weakpoint
75x12
120x12+4+3 = 19RP

Abs
Stuff

Bodyweight: 234.6lbs

Coke
01-19-2012, 08:33 AM
We connected right off bat when I first came here, great to see your eyes is still on the prize after all this time.

Awesome you made the top 6 in the Canada Strongman a few years back, good luck with the competitive goals and with your growing family.

K.Huget
01-19-2012, 08:25 PM
Nice deads!

I feel your pain with the weather. Should be over soon.

Workhorse
01-20-2012, 01:04 PM
Coke Western Canada...not all of Canada... but that's cool. Thanks man.

Huget Next week looks better for weather for sure!

WEDNESDAY JANUARY 18th, 2012

Not a bad workout...I've only been back in the gym for about 6-7 weeks after about 8 months off completely so its going well. Everything is slowly coming back strengthwise...give it a few months and I'll feel better about lifting and my strength...lol. My goals are 675 dead, 365 bench, 545 squat by June...we'll see.

BB BENCH:
45x20
135x8
185x8
225x6
275x3
295x2
315x2
275x5

SEATED DB MILITARY PRESS:
50x12
80x12
80x7
80x6

DIPS:
Bodyweight x 5
+45lbs x 5
+90lbs x 8
+90lbs x 6
+90lbs x 5

BAR PUSHDOWNS:
75X12
150X12+6+5 = 23rp

ABS:
Stuff

Workhorse
01-20-2012, 01:09 PM
FRIDAY JANUARY 20th, 2012

Good quick workout...lots of new year resolutioner's in the gym, but the gym is also under new management as of January 1st, and they're planted some nice "scenery" behind the desk and in the gym...sort of funny, and I guess they're hoping it brings in more guys as members....?

WIDE GRIP PULLUPS:
Bodyweight x 8
Bodyweight x 7
Bodyweight x 6
Bodyweight x 5
Bodyweight x 6
Bodyweight x 4
Bodyweight x 4

DB CURLS:
30x12
55x10
55x7
55x6

ROPE GRIP CABLE CURLS:
75x12
120x12+6+5 = 23RP

BB WRIST CURLS:
50x12
80x12
80x9

SHRUG MACHINE GRIP HOLDS:
7plates per side x failure (~27seconds)
7pps x failure (~25 seconds)

DB SHRUGS:
105x12
145x20

Coke
01-20-2012, 03:12 PM
Like the plan, wouldn't be surprised if you reached those goals before this summer...muscle memory is a good friend and will work in your favor.

Those shrug machine grip holds look great, may be giving those a try soon.

Workhorse
01-20-2012, 09:39 PM
Need to do something to replicate farmers walk in the gym...its the closet thing that I can get enough weight loaded up on. :)

Workhorse
01-24-2012, 12:53 PM
TUESDAY January 24th, 2012

Strength is slowly slowly coming back... I don't feel stupid in the gym anymore but still need to keep going to start feeling strong again. Had a good training day today - this beginning of the week workout is usually my really heavy day and it felt not bad getting in there - despite having McDonalds for breakfast...LOL

SQUATS:
45 x 20
135 x 8
225 x 6
315 x 3
405 x 2
445 x 1
475 x 1

DEADLIFTS:
135 x 5
225 x 3
315 x 3
315 x 3
405 x 2
515 x 6

LYING HAM CURLS:
75 x 12
135 x 9+3+2 = 14RP

WRIST CURLS:
50 x 12
80 x 12
80 x 12

ABS:
Stuff

Coke
01-24-2012, 07:38 PM
No joke, got to bring your a-game, especially when combining squats and deads together.

Looks great!!

Workhorse
01-25-2012, 12:13 PM
Coke: Ya dude, its a tough day but those movements are very similar and I've found if I hit them both on the same day and leave 'em for a week, that I can make progress. I do one heavy and one light each week, and then rotate the next - alternating back and forth and it seems to be going well. :)

Workhorse
01-25-2012, 12:22 PM
WEDNESDAY January 25th, 2012

Weird workout today....felt weak, but its probably just from the heavy workout yesterday and no rest day in between. Still good numbers though I guess. Sort of a bodybuilder-esque workout today...lol

STRICT OHP:
45 x 12
115 x 6
135 x 5
155 x 5
175 x 5
175 x 5
175 x 4

INCLINE DB BENCH: <--grabbed 90's for workset but they felt too easy so then did a heavier set for a few reps to make up for it
55 x 8
75 x 5
90 x 12
110 x 5

DB LATERAL RAISES:
20 x 8
30 x 12

NEUTRAL GRIP MACHINE OHP: <--trying to mimmick OHP with a Log
90 x 8
165 x 9+2+2=13RP

PEC DECK:
135 x 12
225 x 10

DIPS:
BW x 5
BW x 12
BW x 6 <--super slow reps

Coke
01-26-2012, 12:43 PM
Solid push day training on all fronts.

Workhorse
07-09-2012, 09:00 AM
Well, just competed in Western Canada's Strongest Man and tied for 6th as a Lightweight in an open competition. I was 5'11" and 230lbs and the next guy was 245lbs, and from there they were all 270-310. There were 12 guys competing, and I placed 4th on 2 events and a dropped stone that had to be reloaded cost me 4th on the stones.

Really happy with my training and performance and it was a great day. Super hot but awesome. The contest was held in Regina, SK and it was 31C that day but we had 3000 people watching so it kept everyone amped up.

Super happy, but time for a change in plans!!

I am competing in the 105 class in our Provincial PL meet in October as an IPF Raw Lifter. Wish me luck!! It'll be my first ever PL meet!!

Tom Mutaffis
07-09-2012, 09:27 AM
Nice work at the contest, and good luck with the upcoming PL meet!

Workhorse
08-11-2012, 07:44 AM
ALRIGHT...........NOW........on to a powerlifting meet. I am competing in an IPF meet in November - Saskatchewan Provincials in the 105 Raw class. Lookin' forward to a new challenge and new fun!! I have no problem getting my gym training in, but my strongman event training on weekends was always hit of miss. I literally trained events 3-4 times before Westerns and I actually didn't even train one of the events at all. So this type of contest, being a PL meet, should fit with my training a bit more. And frankly, at 5'11" and 230lbs, I'm not cut out for strongman - we don't have weight classes here in Canada.

I am hoping to hit a 225 squat, 145 bench, and 270 deadlift in November. Having a few lower back issues right now, but hopefully I can get it sorted out quickly.

I started a new wave of 5/3/1 this week, I'll post up workouts in a bit.