STRONGMAN - Tom Mutaffis

[Coke]

This was a great workout!

No bull****, excellent session Tom.

[Tom Mutaffis]

5/26/2010
My knee was a bit sore so I decided to Back Squat instead of Front Squat tonight, but that also threw off the program a bit because it is hard for me to do any type of pulling after heavy squats. Diet has been mostly on track, just need to continue to ramp up my protein intake.

Warmup:
Elliptical for 5 minutes, dynamic warmup, light squats.

Back Squat:
475 lbs x 6 + 2 + 2, 405 lbs x 4

Rack Pulls:
Worked up to 545 lbs x 1 from 18", shut it down because my back was a little tight.

Calf Raises:
255 lbs x 5 reps x 5 sets
135 lbs x 10 reps x 5 sets

Alternating DB Curls:
70 lbs x 6 + 2 + 2 + 2, 35 lbs x 6

Pretty good session tonight considering that I was not feeling great going in. The squat is a PR and I might have actually done (7) reps because I lost count.

[john o]

Moving big weight Tom!

[Tom Mutaffis]

5/28/2010
Was pretty exhausted going into todays workout. My supplements arrived this afternoon though and I had a chance to try out the reformulated Results from AtLarge, I really like the new flavor and the drinkability.

Wide Grip Chins:
BW x 3 reps x 5 sets
BW + 45 lbs x 3
BW + 70 lbs x 6, BW x 2,2,2

Pendlay Rows:
285 lbs x 6 + 2 + 2 + 2

Incline Bench Press:
315 lbs x 6 + 2 + 2 + 2

Standing Military Press:
230 lbs x 6 + 2 + 2 + 2

Close Grip Bench Press:
285 lbs x 6 + 2 + 2 + 2

Pretty good session; going to focus on catching up on my diet/rest this weekend.

[Coke]

Pretty good session

No doubt, looks very nice!!

[Tom Mutaffis]

5/30/3010
Today was just a quick strongman accessory workout; trained with a few friends down in South Carolina.

Thick Handle Farmers Pick & Hold:
285 lbs / hand x 4 Sets

One-Arm Barbell Snatch:
Worked up to 165 lbs x 1, new PR.

Sled Drag:
4 plates x 80 feet x 3 sets
4 plates + 7 year old child x 80 feet x 1 set
*The sled drags were done up a slight incline, speed work.

That was it for today.

[Mark!]

1 arm barbell snatch? Holy moly that's massive Tom. Sled drags are awesome too. Can't weight to get my sled.

[Tom Mutaffis]

1 arm barbell snatch? Holy moly that's massive Tom. Sled drags are awesome too. Can't weight to get my sled.

The one-arm barbell snatches are tough; it is hard to balance the bar so you have to be pretty quick on them.

Sled drags are definitely good for conditioning and active recovery.

[Tom Mutaffis]

5/31/2010
Trained at Lifestyle Fitness today; decided to change my lower body exercises over to Front Squats and Rack Pulls which is what I had intended to do last week.

Warmup:
- Elliptical for 5 1/2 minutes
- Dynamic Warmup
- Light Front Squats

Front Squats:
380 lbs x 6 + 2 + 2 + 2

18" Deadlift: (Rack Pulls)
570 lbs x 6 + 2 + 2 + 2

Hammer Linear Hack Squat Calf Raises:
3 plates / side x 10 reps x 5 sets

Alternating DB Curls:
65's x 6 + 2 + 2 + 2

My wrist is still a little sore so I did the Front Squats with a strap wrapped around the bar instead of using the clean grip. Have been drinking an extra (2) scoop Nitrean shake at night to help with recovery.

[Tom Mutaffis]

6/2/2010
Today was a long day in the office, ended up spending about 11 hours at work. This caused me to miss dinner and I didn't have my usual pre workout drink... so all in all I was not setting myself up for great training.

There was a pull-up contest on another forum so I decided to give that a try as a warmup.

Wide Grip Chins:
BW x 20 reps (http://www.youtube.com/watch?v=S5H36kGYH9g)
BW + 45 lbs x 6 + 2 + 2 + 2

Pendlay Rows:
325 lbs x 6 + 2 + 2 + 2 (PR)

Incline Bench Press:
320 lbs x 6 + 2 + 2 + 2

Standing Military Press:
225 lbs x 6 + 2 + 2 + 2

Close Grip Bench Press:
290 lbs x 6 + 2 + 2 + 2

None of these sets were to failure although the Pendlay Rows and Standing Press were fairly tough.

[Cmanuel]

Christ this is strong. Are you using HCT to gain a little bit of poundage?

[Coke]

Always awesome with the lifting man!!

[Tom Mutaffis]

Christ this is strong. Are you using HCT to gain a little bit of poundage?

I am using HCT-12 to bring up gym strength and improve conditioning, will probably end up losing a bit of weight along the way. My bodyweight has been steady around 240 lbs and I would like to stay at 230-235 for some upcoming contests.

Always awesome with the lifting man!!

Thank you.

[Tom Mutaffis]

6/4/2010
Tried another new pre-workout drink today, might just have to stick with some of the ones that I have used in the past. I also did not bring my OLY shoes to the gym so ended up front squatting in my socks.

Front Squat:
390 lbs x 6 + 2 + 2 + 2

Rack Pulls:
585 lbs x 6 + 2 + 2 + 2

Hack Squat Calf Raises:
3 Plates / Side x 10 x 5 sets

Alternating DB Curls:
70 lbs x 6 + 2 + 2 + 2, 35 lbs x 6

I am looking forward to the extra day of rest before training lower body again.

[Tom Mutaffis]

6/5/2010
Trained up at Elite in Hunstersville; it was about 90 degrees outside and wanted to do a quick strongman conditioning day.

Tire Flip:
850 lbs x 2, 4, 6
850 lbs x 8 in 24 seconds (PR)
850 lbs x 6 in 20 seconds, one-motion w/o knee.

Tire Drag:
350 lbs x 70 feet x 3 sets - good speed.

Good workout, I have some video of the tire that I may post up tomorrow.

[Mark!]

Awesome tire stuff, and front squats before that. I do have a question about atlas stone platform height. What is the average height for a platform for just common lifting routines and such?

[Tom Mutaffis]

Awesome tire stuff, and front squats before that. I do have a question about atlas stone platform height. What is the average height for a platform for just common lifting routines and such?

I would say that for most high level contests the platform heights for LW's will be 48-50" and for HW's will be 54". Most local events will be 48" across the board unless they are staggered platforms. With staggered you are probably looking at starting around 60" for the lightest stone and then 46-48" for the heaviest.

If you are going to make just one platform then I would go with 48".

One very easy way to 'make' a stone platform is to just get a stack of wooden pallets. You then have a sturdy and adjustable loading platform that costs very little. You would just need to put a piece of plywood on top and perhaps nail a couple of the pallets together.

[Mark!]

The one I've got right now is about 54.5 inches. I'm thinking about cutting that down to about 52, then building my 2nd one (already bought the wood) at about 48" Thanks for the help.

[Cmanuel]

Thanks for the vids tom. I'm going to practice with a makeshift axle bar sometime this week at lighter weights. The trick for me is going to be switching hand position in mid air so im going to rep it out and get a feel for it. I can get it up to my chest easily, its just really awkward for me with the bar resting there with a mixed grip. Hopefully repping the crap out of it with lighter weights will help.

Thanks for your help. Can't wait for my 2nd show next wkd!

[Tom Mutaffis]

The one I've got right now is about 54.5 inches. I'm thinking about cutting that down to about 52, then building my 2nd one (already bought the wood) at about 48" Thanks for the help.

Depending on your height and how heavy your stones are you might be better off keeping the 54" platform for light stones and building the 48" for heavier stone loading or speed work. A 52" box and 48" box are not really all that different for lighter stones and the higher box would force you to be more explosive.

Thanks for the vids tom. I'm going to practice with a makeshift axle bar sometime this week at lighter weights. The trick for me is going to be switching hand position in mid air so im going to rep it out and get a feel for it. I can get it up to my chest easily, its just really awkward for me with the bar resting there with a mixed grip. Hopefully repping the crap out of it with lighter weights will help.

Thanks for your help. Can't wait for my 2nd show next wkd!

You can always switch your hands with the bar on your ribcage, but if you do not have much of a "shelf" you will have to lean back and be fast with your movements. Wearing a neoprene belt helps as well since you are not allowed to rest the axle on a power belt in any NAS sanctioned contest.

Good luck with your contest.

[Tom Mutaffis]

Here is a video of the last set of tire flip from Saturday:

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

Video

[Tom Mutaffis]

6/6/2010
Another quick strongman training day. When I arrived my training partner had already done Farmers and so I just did some Yoke.

Yoke Race:
480 lbs x 50 feet
570 lbs x 50 feet
680 lbs x 30 feet
810 lbs x 70 feet - PR!

Glute-Ham Raise:
50 lbs x 10 x 3 sets

That was it for today, helped out a couple of the powerlifters who were training afterward.

[Cmanuel]

interesting style on the tire flip. Is that your usual form (without using a knee)? I feel like I can't get the heavier tires unless I throw in a knee.

[Tom Mutaffis]

interesting style on the tire flip. Is that your usual form (without using a knee)? I feel like I can't get the heavier tires unless I throw in a knee.

I mix it up depending on the tire and to provide variation in training; though usually in a contest I will use my knee.

[Tom Mutaffis]

6/8/2010
I decided to take an additional recovery day on Monday so my training was pushed to Tuesday. Bodyweight has been steady and I have been trying to stay focused on increasing protein while sticking to my diet.

Weighted Pullups:
BW x 1,2,3,2,1
BW + 25 lbs x 2, BW + 45 lbs x 2, BW + 70 lbs x 1
BW + 100 lbs x 5 (PR), Video: http://www.youtube.com/watch?v=sElII0UDuIw
BW + 45 lbs x 6 + 2 + 2 + 2

Pendlay Rows:
300 lbs x 6 + 2 + 2 + 2

Incline Bench Press:
315 lbs x 6 + 2 + 2 + 2

Standing Military Press:
225 lbs x 6 + 2 + 2 + 2

Close Grip Bench Press:
Worked up to 285 lbs x 6, shoulder felt a little tight so shut it down there.