Tom recently sent me this footage of him doing some awesome work in preparation for a couple contests he has comming up in the near future.
Nice work Tom - quit f'in around with your wraps and straps and just go though man!!!
I laughed at 1:20 into the video, curls in the squat rack...with a belt too...
Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.
Haha I know Ben - my right wrist is banged up so I needed the wraps, but you are right that it takes too much time.
There was actually a different guy doing some curling in the squat rack next to me on the first set as well! That gym is good though because they don't bother me and let me do whatever I want in that corner.
Thats some sick work bro.Your endurance is crazy .
Very strong on the dumbbell presses Tom!
5'8" 177 (meet PRs) ALL RAW
Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)
Total - 1236 (1168.4)
Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525
I wonder if someone is bi%^ching on another site about somebody doing some weird workout and curling in his squat rack whe he wanted to squat
In seriousness, it looks like you do a bunch of related movements one after another. How often do you do that? How do you pick the exercises to do in the "chain"? Thanks.
Very Impressive Great work!
I'm going to try that platform to ground to rack deadlift meledy next time I train, that looks fun.
Tom, it occurs to me that our members might like to know more about your volume for the workout displayed here. In other words, how many of those giant sets or circuits did you do? How many working sets per body part do you do in general?
WOW Tom, thats awesome! Great Work I wish I can pick up 145's like they were 45's
"Fine, if I'm not allowed to light it on fire, can my imaginary friend?"
Here is how I picked the movements:
- Choose one "strict" movement for each muscle group and then another more compound movement where other muscles can be involved and you can use a little more explosiveness or momentum to complete the lift.
- For this particular training I stated heavy strict, went to light explosive, then heavy explosive, then light strict.
- Pick one part of the movement to really push your limit. For this training it was pressing, you will see that both of the back movements were not very challenging for me and were more just to build conditioning and involve more muscle groups.
There are two ways that I will include complexes.
A. Work with lighter warmup sets with decreasing rep range up to a maximal effort lift as the begining of a complex. (similar to what was done in the video)
B. Do regular training up to a max effort, 3x3, or progressive singles, and then follow that with a light complex. For example:
Trap Bar Deadlifts - 525 lbs x 3, 575 lbs x 3, 615 lbs x 2, 665 lbs x 1, 705 lbs x 1
After this set up a complex: trap bar deadlift 525 lbs x 5, front squat 225 lbs x 5, Wide Grip Chins BW+25 x 5, Chins BW x 5 -> then run through this for 3 sets, potentially doing a few more reps with each movement on the final set.
*If I am doing a max effort complex then I will not run through it multiple times.
This is not just some looney concept that I came up with out of nowhere. After years of various powerlifting and bodybuilding training programs I realized that my body would respond best to heavy weights, but I could also gain muscle size and endurance by doing these drops sets or complexes. When I began training for strongman this was a perfect method since it allows you to build maximal effort strength but also have the muscular endurance to continue to push yourself for 60 seconds, or to potentially perform more than one repetition of something at that near maximal effort. I have also been able to maintain a relatively muscluar physique when training in the gym just 2-3 times per week, plus it is fun and a great way to really push yourself.
Complexes have become a staple training tool for a lot of top level strongmen and I really like them, though I would not suggest this to a new trainee as a core principal for their program - but maybe just something to shock the muscles once in a while. Alternating between a 5x5 and some kind of medley or complex could be a great way to spark new growth and strength!
If anyone would like any more detailed information just let me know.