Diary of a Recovering Powerlifter

[TheMachine]

UPDATE

I bought kayaks last week and I've gone paddling almost every day since then. Its great upper body GPP, I can really feel it in my back and rotator cuffs. I'll lift later tonight when I get out of work.

[TheMachine]

Bench
20 x 135
10 x 225
5 x 315
4 x 350 (Not bad for not having a spotter!)

2 Board
1 x 385
3 board
1 x 405
1 x 425
4 board
1 x 450
1 x 470

Pullups
18, 12

DB Floor Press
1 x 20 x 60's
2 x 10 x 110's

Rotator Cuff
12 sets

[Coke]

...a 350 bench with or without a spotter is ace, all else looks super as well.

[KevinStarke]

your nuts man, ridiculous board presses!

[debussy]

hey machine, do you know if double knee bend on oh press are generally accepted in strongman comps?

[bill]

Super boards!

[TheMachine]

18" DL
10 x 135
10 x 245
5 x 335
5 x 425
5 x 495
6 x 550 (I'm eyeing a strongman contest in August that has a 550lb 18" DL for reps as an event for my weightclass, I'd like to hit 10 reps)

Sandbag cleans (continental)
5 x 125lbs
5 x 185lbs
0 x 225lbs
0 x 225lbs :cry:
1 x 225lbs
1 x 225lbs
1 x 225lbs
1 x 225lbs :evillaugh

It was a form issue, once I worked it out the sandbag flew right up.

GH's
2 x 15

[rookiebldr]

18" dl? Is that from the floor or some other 18" range?

[TheMachine]

the bar is 18" off the floor

[rookiebldr]

lol thanks. Hadn't thought of that, but makes a lot more sense.

[Coke]

Awesome work on the DL's!!

[KevinStarke]

damn man awesome deadlifts, 10 reps would be sick

[bill]

What type of sandbag do you use to make 225?

[TheMachine]

I got a 50" x 30" canvas duffel bag and then I made mini sandbags out of gallon zip lock bags, sand and duct tape. Each mini bag weighs 8-10 lbs. I've got 250lbs worth of mini-sandbags made up AND READY TO HAUL!!!!

[Isaac Wilkins]

I got a 50" x 30" canvas duffel bag and then I made mini sandbags out of gallon zip lock bags, sand and duct tape. Each mini bag weighs 8-10 lbs. I've got 250lbs worth of mini-sandbags made up AND READY TO HAUL!!!!

LOL. I did the same thing. I have some military sandbags that I filled up with 20lbs of sand each, then made a bunch of the smaller ones out of ziplock bags and duct tape.

:thumbup:

[bill]

Nice plan on the sand bags, is the duct tape for reinforcement? I may have to give this a try I have some old duffle bags.

[TheMachine]

Bill, oh yeah, I mummified those little ****ers in duct tape. Those sand bags will outlast you and me.

Borris, props my man! I want to start really hammering away at the GPP. My conditioning sucks right now.

Today I did a quickie workout, I was pressed for time so I hit up two compund movements really fast. Later tonight I'm going back to the track to pull the sled for the first time since I pulled my hammie.

Strict Military Press (wide grip, no leg drive)
30 x bar
10 x 135
10 x 185
2 x 5 x 205

Chinups
2 x 15

[TheMachine]

Sled GPP

Backward Pull
2 x 70yds x 245lbs

Front Pull
3 x 70 yds x 245lbs

Dynamic Effort Row w/ sled
1 x 70ds x 245lbs
I don't know how many reps it took for me to cover this distance, maybe 15. I'm going to try some other movements like this with the sled, a woodchopper, pullthrough or face pull would be good variations.

[Coke]

Impressive work and very interesting to say the least - Half the stuff U do I may never even attempt bro.

[KevinStarke]

Jeeze machine, those are sick strict militaries. You have some very interesting exercises.

[TheMachine]

Thanks Kevin, you too Coke! I'm moving my training more toward strongman, so you'll see some crazy stuff in here.

Reverse Hypers
3 x 20

Russian Twist w/ med. ball
2 x 25

Wrist Roller
3 x 50lbs

Sandbag Cleans
5 x 150
5 x 180
1 x 225lbs Lapped it and tried for a second rep on my left shoulder, couldn't get it. I did hold the bag on my lap in an ATF squat position for atleast a couple of minutes trying to maneuver it. My hip flexors were screaming afterward!
4 x 1 x 225lbs

Roman Situps
1 x 20
1 x 10 x 25lbs
2 x 10 x 85lbs

Hanging Leg Raises
2 x 15

[KevinStarke]

Yeesh man, i couldnt imagine tossing up a 225lb sandbag. I've cleaned 225 on a bb before but i just have a feeling a giant sandbag would crush me hah

[TheMachine]

18" DL
5 x 135
5 x 245
5 x 335
5 x 425
1 x 495
1 x 545
1 x 585
1 x 615 Easy PR, left some gas in the tank for next time

Sand Bag/Sled/Farmer Carry Medley
1st Try
145lb sandbag for 50' w/ turn
245lb sled backward pull w. turn
115lb farmers 150' w/ 2 turns
2nd Try
185lb sandbag for 50' w/ turn
245lb sled 100' frontward pull w. turn
115lb farmers 150' w/ 2 turns
3rd Try
225lb sandbag for 50' w/ turn
245lb sled frontward pull w. turn
115lb farmers 150' w/ 2 turns

[Coke]

Wow!! - the deadlift pr is off the wall...past couple of efforts are excellent, as usual.

[debussy]

Wow the medley sounds fun.... but painful at the same time haha. Your GPP is probably going through the roof now.

[KevinStarke]

damn man ridiculous deadlift! keep up the good work machine

[fixationdarknes]

Wow you could probably deadlift a car lol.

[TheMachine]

Push Press
10 x bar
10 x 135
3 x 185
1 x 225
1 x 255
1 x 275
1 x 285 PR!
10 x 225

300 will come soon enough.......

Barbell Shrugs
10 x 335
10 x 425
8 x 495

Before each set of shrugs I shouldered the sandbag once on each shoulder
200lbs, 225lbs, 250lbs (couldn't get the 2nd rep with 250)

Tricep Extensions w/ average band
3 x 20

Face Pulls w/ light band
4 x 20

News: Weighed in at 205lbs today! It must be the kayaking because I've been porking out lately.

[debussy]

How did the 285 push press feel? Did you leave some in the tank for next time?

[TheMachine]

I had to lockout the last 2 inches. I was very stable under the bar which gave me confidence. When I did 275 a few months ago I was all over the place. I need to get better leg drive. I'm thinking of trying "jerk recoveries" where you do the jerk but don't actually try and press it. You just try and throw the weight up with leg drive. I hope I'm explaining that right.

[Canadian Crippler]

Man you're such a tank.

[Coke]

Wow you could probably deadlift a car lol.

...to hell with a car, dude would lift an SUV - :D

[bill]

Nice PR darn 300 is in the sights now. How much leg drive do you get. Are going into a split squat or anything like that.

[TheMachine]

Bill, I keep my feet together and dip my hips a few inches, not even a 1/4 squat motion. I'm wondering if front squats with bands will help my leg drive....we shall see.

[KevinStarke]

incredible man

[TheMachine]

Reverse Hyper
2 x 20

Stability Ball Crunch w/ medicine ball behind head
2 x 25

Overhead Squat w/ medicine ball
2 x 20

Front Squat (no belt, no wraps for any sets, damn these were alot harder than normal)
5 x 135
5 x 225
5 x 275
5 x 315

One Arm Farmer Handle DL (3 reps per side each set)
6 x 245
6 x 275
6 x 300

Lunges w/ 185lb sandbag on shoulder
16 total reps

Medicine Ball Core Work
lots of sets x lots of reps

[KevinStarke]

wow man awesome front squats.

[TheMachine]

I finally got my 10" log! I was quite pleased with my first workout....

Log Clean and Press
3 x 115
3 x 155
3 x 185
1 x 205
1 x 235

Log Cleans (continental)
1 x 245
1 x 265
0 x 275
0 x 275
0 x 275
1 x 275 :ninja:

Log Clean and Press
2 x 6 x 155

Pullups
2 x 15

Rotator Cuff
8 sets

[debussy]

Machine, I saw your post on brutestrength hehe. Anyway, how do you compare C&P with a log to a regular bar? I would guess it's a little easier. But judging by your numbers, it seems harder...

[TheMachine]

I did the 235 C&P with no leg drive, so it wasn't really a true max. I was also still feeling the 285 from the other day. The log is an ass kicker but I think it will catch up to my push press pretty quickly.

[TheMachine]

Debussy, brutestrength.com is a great site. Good forum and the log Lance made for me is awesome! What do you think of my name over there?

Decided to do a 2nd session today.....

Reverse Hyper
2 x 20
Stability Ball Situps 1 x 30
Log Curls
1 x 10
Log Skull Crusher
1 x 10
Russian Twist
2 x 20

Farmers Walk 100' w/ turn
1 x 115's
3 x 195's

Roman Situps
2 x 30

Calf Raises
4 x 30

Wrist Roller
1 x 50lbs
2 x 65lbs

Side Bends
4 x 10 x 115lbs

[Coke]

Thought I'd seen it all until I come this way and U are the leader man!! - plus had the nerve to do it twice, lol.

Exceptional throughout dude.

[TheMachine]

Log Bench Press
10 x 135
10 x 245
5 x 295
5 x 315

Pullups
1 x 10 x bodyweight
2 x 7 x bodyweight + 60lbs

Did the log bench with no spotter and I had to start the press from the bottom because the log wouldn't fit in the J hooks on my rack. Log bench was really hard, you have to stabilize it much differently. Its like the log wants to roll out of your hands. I've been pressed for time lately so I've been cutting my bench day short and doing it late at night.

[KevinStarke]

thats nutty stuff man awesome benching, thats gotta be tough.

[debussy]

Haha wow... a log bench press, that's a new one to me. Sounds like a lot of fun though. Probably worked your wrists really well. BTW, what's the deal with log sizes... if I grab a log from TPS what size should I go for? I've seen as small as 8" and as big as 13"...

[bill]

Nice work, A guy told me he uses a keg full of sand for floor press. Where could you get an empty keg to keep? I could help empty it. lol

[TheMachine]

Reverse Hyper
2 x 20

Stability Ball Situps
2 x 25

18" DL
5 x 245
5 x 335
5 x 425
3 x 495
3 x 565
3 x 585

Log Cleans
3 x 155
3 x 3 x 225

GH Raise
2 x 15

I'll do grip work later tonight.....

[Coke]

Them 18" DL's are off the chain mang, like those log presses as well and everything else up in here for that matter.

[KevinStarke]

Woah sick 18" incers man thats nasty.

[Buffster]

WTF you're a strong mo'****er, I'm gonna follow this log!

greetz,
Ron

[TheMachine]

Cocoa, Kevin, Buffster, thanks for reading the journal guys!!!

High Incline Log Press (80ish degres incline)
10 x 155
5 x 205
5 x 225
5 x 235

Bent Over Log Row
2 x 7 x 265

Log Row off of elevated bench
2 x 8 x 265

Log Overhead Press
5 x 155
5 x 185

Log Push Press
2 x 5 x 185

Did these three exercises as one non-stop circuit:
Rotator Cuffs
6 x 15
Face Pulls w/ light band
3 x 15
Tricep Pulldowns w/ average band
3 x 25

[KevinStarke]

I have no clue what any of these log workouts are like but i feel deep down that those are some badass weights so great job man!

[Coke]

Always very interesting in here and most unique!!...none of it is easy work and this includes that nonstop circuit.

[debussy]

Machine, a few questions about sandbag technique. When you grip the sandbag, do you dig your fingers into the sand or do you try to grip the excess cloth? Second question is about cleaning... continental clean, power clean or log style clean?

[Buffster]

Do you train both powerlifting/strongman style? Either way, very strong man! Sick rows!

[bill]

Still working hard I see. Do add plates to the log to get different amounts?