Jon Pietrolaj's Strongman Training Journal

[jp2004c5]

couldn't be too horrible if you finished the rep, nice work

No it was horrible HAHA!!. It felt like the axle was in my fingertips at lockout. I kind of wish I taped it to see just how bad it was.

[jp2004c5]

Wed 4/13/2010

A real shitty one tonight. Somehow as I'm leaving work I turn around to say bye to somebody and I guess I planted my right foot and turned. Next thing I know my right knee feels like someone threw a match on it. I get this burning sensation and it starts killing me. It was feeling fine all day. Bothered me the entire workout tonight. I am a freaking moron.

16" Rack Pulls (Belt and Straps)
135X5
225X5
315X5
405X1
495X1
585X1
675X1
775XFLD
775XFLD
725X1 - Stupid ego. The plan was to go 675, 725 then 775, but nooooo, like a dumbass I make a 100lb jump. I say again, freaking moron. Went back for 725 and it came right up. After the 725 my lower back was on fire. I think my weakness is my upper back/traps. Going to start putting in more work in that area and see what happens.

Cambered Bar Box Squats (Shoulder Width Stance, Belt only, Parallel Box)
160X5
250X5
340X3
430X3
520X1
570X1
620X1
660X1 - Stopped here. Right knee felt like shit, lower back felt like shit. So frustrating.

Reverse Hypers
180 - 3X12

Pulldown Abs
110 - 3X10 - Supersetted w/ Hypers

Couldn't do GHRs b/c of my right knee.

[jp2004c5]

Fri 4/15/2011

Had to move up event training from Saturday to tonight after work. It's supposed to rain all day here tomorrow. This was my first event training since the Capital Classic Strongman Contest on March 26th. I ended up slightly tweaking my lower back during Wednesday's workout so I wasn't sure how much I could actually do. I woke up today and my lower back felt horrible. Throughout the day it loosened up and I was able to go through a full workout.

Farmers Walk
135's X 100ft, turn at 50ft
225's X 100ft, turn at 50ft
275's X 100ft, turn at 50ft
315's X 100ft, turn at 50ft - Stopped here. Just wanted to get some Farmers in and not kill my lower back. My grip felt real strong today even though I haven't done Farmers in a long while.

Prowler (100ft runs, All High Handles)
2 runs X 90lbs + Prowler
10 runs X 140lbs + Prowler

Stones to 54"
285X1
320X1
335X1
355X1
395X1
285X3

Pulldown Abs
110 - 4X10

GHR
BW - 4X10 - Supersetted w/ Abs

[jp2004c5]

Mon 4/18/2011

Will be doing a 3 day workout schedule this week. They are once again calling for rain this Saturday so I'm going to push event day to Friday. I happen to have off on Friday for Good Friday so it works out perfect. Tonight I did a lot of volume for my upper body b/c I was basically trying to combine my two normal upper body workouts, Monday and Thursday, into one.

12" Log Clean and Press
195X5
255X5
315X1
335X1
355X1
375X1 - Stopped here. My right knee continues to hinder my push press. 375 was basically a strict press. Getting no pop out of my right leg. Very frustrating. Right knee feels fine until I touch a weight.

Swiss Bar Bench Press
135X10
225X5
315X5
335X5
365X4 - Missed 5th rep

Pulldown Abs
110,115,120X10 - Supersetted w/ SB Bench

Elbows Out Tricep Extensions
60's, 70's, 80's X10

Parallel grip Lat Pulldowns
200X10
230X8
260X6 - Supersetted w/ Tricep Extensions

Chest Supported Row (Straight Bar Grip)
95,115,135X6

Rope Tricep Pushdowns
50,55,55X12 - Supersetted w/ Rows

Swiss Bar Hammer Curls
90 - 3X10

[jp2004c5]

Wed 4/20/2011

Ended up doing events tonight after work. Was going to do them on Friday, but its supposed to rain here starting friday and ending sometime mid next week. Plus, today ended up being perfect outside, 80 degrees, sunny and with a nice breeze.

Yoke Walk/Limp (50ft)
270X2
450X2
630X1
810X1 - Haven't done Yoke in 6-7 weeks so wasn't planning on pushing it. My right knee hated Yoke tonight. I basically walked/limped every set. Even on the pick it felt like total shit. Maybe there is something seriously wrong with it.

Farmers Holds
315's X 25 seconds
315's X 30 seconds - Since I trained alone I had no one to time me so I video taped my sets and also tried to count in my head how long I held on. I have only done these once or maybe twice ever so I figured a good place to start would be around 30 seconds.

Prowler (100ft runs, High Handles)
90,140,180,240,280 X 2 runs each (10 total runs)

Stones to 54"
285X1
320X1
335X1
355XFLD - Had on lip. Cheated the load.
355X1
395X1
355X2 (1,FLD,FLD,1) - Was going for a double. Hit the first one easy, had the next two on the lip both times, but couldn't get the push on, caught my breath and got the last one. Was no where close to a minute. Probably closer to 5 minutes. Wish I was a little bit taller and a baller.

Reverse Hypers
180 - 3X12

[jp2004c5]

Fri 4/22/2011

Trap Bar Deadlift (13" Pick, Belt and Straps)
170X5
260X5
350X5
450X5
550X1
650X1
750X8 - 8 reps was number I was shooting for. Could have gotten to 10.
800X1
860X1 - PR!!

SSB Speed Box Squats (Wide Stance)
340 - 8X2

Pulldown Abs
115,120,125X10

Reverse Hypers
180,230,280X10 - Supersetted w/ Abs

GHR
10lbs - 4X10

SSB Shrugs
160,210,250,300X12 - Supersetted w/ GHRs

[StLRPh]

very nice PR John

[jp2004c5]

very nice PR John

Thanks. It was a grinder HAHA!!

[jp2004c5]

Mon 4/25/2011

2" Axle Clean and Press
125X5 - C&P each rep
175X5 - C&P each rep
215X5
265X1
305X1
335X1
365X1 - 365 was the number I was planning on tonight. Hit it and stopped. Axle C&P used to be one of my better events. Now I think it's one of my worst. Everytime I do a C&P it just hurts my entire body. 365 this week was way better than the rep I did with 360 two weeks ago. Didn't do a lot of reps tonight b/c my right knee continues to bug me so I kind of wanted to save my leg drive for the last set.

Swiss Bar Floor Press
135X10
225X5
315X5
365X5

Barbell Rows (Belt and Straps)
225,275,325,375X10

Straight Bar Tricep Pushdowns
100,110,120,130X10 - Supersetted w/ Rows

Face Pulls w/ Straight Bar
130,140,150X12

[jp2004c5]

Tues 4/26/2011 - Conditioning

Prowler (100ft runs, All High Handles)
2 runs X 90lbs + Prowler
10 runs X 180lbs + Prowler

[jp2004c5]

Wed 4/27/2011

SSB Box Squat (Wide Stance, Parallel Box, Belt only)
160X3
250X3
340X2
430X2
480X2
530X2
580X2
630X2 - Weight and reps I was shooting for tonight
670X1 - PR!! Decided to take a shot at trying to beat my all time PR on SSB Box Squats w/ a Wide Stance of 660lbs. Did this years ago when I was weighing around 325-330lbs. 670 was a grinder and my whole body was spent after I was done.

Speed Deadlifts (Belt and Straps)
315-2X1
335-2X1 - Stopped, had no speed off the floor. My legs were completely trashed from the squatting.

Reverse Hypers
230 - 3X10

Cable Side Bends
90,100,100X10 per side - Supersetted w/ Hypers

GHR
BW - 3X10

SSB Shrugs
160,250,340X12 - Supersetted w/ GHRs

[StLRPh]

second big PR this week, great work

[jp2004c5]

second big PR this week, great work

Thanks. My body is really feeling it though. Feels like I got hit by a bus.

[jp2004c5]

Thurs 4/28/2011

Body was feeling totally wrecked today from yesterday's workout. Decided to keep it light and take it easy.

Speed Overhead w/ 12" Log
205 - 8X3

Speed Close Grip Bench Press w/ Mini Bands
175 - 8X3

Swiss Bar Skull Crushers
85,105,125,145,155X10

Straight Bar Lat Pulldowns
180,200,220X10
240X6

Chest Supported Row (Parallel Grip)
110,130,150X6

[jp2004c5]

Sat 4/30/2011

Woke up on Saturday still feeling sore from Wednesday's lower body workout. I didn't feel bad, but my obliques and just legs in general were feeling sore. When my alarm went off I honestly didn't want to get up. I could of slept a few hours more. Just felt exhausted.

Farmers Walk
135's X 100ft, turn @ 50ft
225's X 100ft, turn @ 50ft
275's X 100ft, turn @ 50ft
325's X 100ft, turn @ 50ft
365's X 50ft
375's X 50ft - My back started to tighten up after I did set with the 325's. I Haven't gone heavy on Farmers in a long while and I really felt it on the set with the 365's. The pick felt heavy which it usually never does. The set w/ the 375's felt a little better. Going to keep working up till I'm back in the 400's again.

Tire Flip
Heavy Tire (750-800lbs+?) - 3X5

Stones to 54"
285,320,335 X 1
355 X 2
395 X 1 - Got on 3rd try. My back and legs by this point were fried. The 395 stone was very dusty and the old tacky was ripping off. After stones my body felt totally wrecked. I was sore to the bone.

Pulldown Abs
110 - 2X10

Reverse Hypers
180 - 2X10 - Supersetted w/ Abs

[jp2004c5]

Mon 5/2/2011

Was feeling tired all day. Came home and took a nap for awhile. Thought about taking the day off. My left shoulder was bugging me today. I guess I slept on it wrong. I don't know. Forced myself to go down and train. Since my knees were feeling shitty I decided to see what I could strict press with a log. Last week Big Lou Costa asked me that question and I had no answer b/c I never really tried it.

12" Log STRICT Press in Rack
195X5
245X5
285X3
315X2
335X1
340X1
345X1
350X1
355XFLD - I will assume 350 is good. I don't know. It's a place to start. Decided not to do any benching b/c of my shoulder. I could feel benching of any kind would really aggrevate it.

Swiss Bar Skull Crushers
100,120,140,160X10

Trap Bar Shrugs
135,185,225,275X12 - Supersetted w/ Skull Crushers

Face Pulls w/ Straight Bar
140,150,160,170X12

[jp2004c5]

Wed 5/4/2011

18" Rack Deadlifts (Belt and Straps)
135X5
225X5
315X5
405X5
505X1
605X1
705X1
755X1
805X1 - PR!! Really happy with this.

SSB Speed Box Squats (Wide Stance)
300 - 4X2
350 - 4X2

Cable Side Bends
90,100,110X10 per side

Reverse Hypers
200,250,250X10 - Supersetted w/ Side Bends

GHR
BW,10lbs X10 - Lower back was so pumped from Hypers and Side Bends and hamstrings were fried from everything, form on these was awful so I just stopped.

[StLRPh]

Nice job on getting another pulling PR, seems like what you're doing is working!

[jp2004c5]

Nice job on getting another pulling PR, seems like what you're doing is working!

Thanks. I have been chasing 800 for awhile now. Felt really good to get it. I can never figure out what it takes to make my deadlift go up. I guess if I pull a PR in two weeks I will know for sure.

[jp2004c5]

Thurs 5/5/2011

Speed Overhead w/ 2" Axle
215 - 8X3

2" Axle Close Grip Bench Press w/ Mini Bands
135X5
185X5
225X5
305X5
315X5 - Was supposed to do Speed CGBP w/ Mini Bands, but left shoulder didn't like the speed reps so I went heavier and the controlled reps felt fine. The plan was to do heavy 5's anyway after speed work b/c I missed benching on Monday.

V Handle Lat Pulldowns
200,220,230X10 - Supersetted w/ CGBP

V Bar Tricep Pushdowns
100,120,130X10

Chest Supoorted Rows (Straight Bar Grip)
100,120,140X6 - Supersetted w/ Tri Pushdowns

Swiss Bar Hammer Curls
85,95,105X10

[jp2004c5]

Sat 5/7/2011

Had a good group today come out and train at my place. Jenkins, Lou, Phisterer and Matt Hoehn. Was a good time. Always good to train, shoot the breeze and have a few laughs. There was even a little nudity, Jenkins HAHA!!

Yoke (50ft)
270X2
450X2
630X1
810X1
850X1

Bigg Dogg Husafeldt Carry
300 X 50ft
300 X 200ft - Picked it off my heavy tire that was laying on the ground. Just wanted to get some confidence with this thing seeing as I suck at any kind of front carry.

Bigg Dogg Frame Holds
600 X 20 secs - I really need to practice this a lot more. The handles on the Bigg Dogg Frame are thicker then my farmers handles and that makes a huge difference.

Stones to 54"
285,320,335X1
355X1 (1, FLD, FLD) - My back was tired by this point and the picks felt terrible.
395X1
355X1

[jp2004c5]

Mon 5/9/2011

Got a late start tonight, 9:15pm. Came home and fell asleep for two hours. Been feeling tired all day today. Honestly just didn't feel like training. Just wanted to lay on the couch and do nothing. Yesterday I woke up with a slight sore throat and I just felt drained all day. Probably due to the pollen here in PA. Forced myself to go down and stay on schedule, but didn't do much. Just did what I needed to and stopped.

2" Axle Clean and Press
130X5 - C&P each
180X5 - C&P each
220X5
270X1
310X1
340X1
370X1 - Ties All Time PR!! This was the number I was shooting for tonight.
375XFLD - Missed clean. This was a half assed attempt. My shirt was all sweaty by this point and the axle was just sliding down.

Swiss Bar Incline Press
135X5
225X5
275X5
315X5
335X5

The assistance work I missed tonight I will make up on Thursday.

[StLRPh]

Jon, you've been on a role with training lately. Lots of PRs and matching old ones.

[jp2004c5]

Jon, you've been on a role with training lately. Lots of PRs and matching old ones.

Thanks. Yeah I honestly don't know what's going on lately HAHA!! I'm not complaining. Just trying to figure it out.

[jp2004c5]

Wed 5/11/2011

Woke up really sore today. Yesterday I was moving some equipment in my basement and cleaning up a bit to make room for a new stone platform. Didn't think I did anything special, but I guess it was enough.

Cambered Bar Box Squats (Shoulder Width Stance, Belt only, Parallel Box)
160X5
250X5
340X5
430X3
520X1
570X1
610X1
660X1
700X1
730XFLD - Had to dump the bar. I pussed out.

In between sets of squats I was putting together the stone platform. Honestly I wasn't really concentrating on my squats and just going through the motions. After squats I finished the platform and called it a night.