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Thread: Jon Pietrolaj's Strongman Training Journal

  1. #276
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    Fri 3/30/2012

    Pushed up event training to tonight after work. Supposed to be kind of crappy around here all weekend, rainy and cold. Wanted to get the work in. Was dragging ass all day today so I wasn't expecting much.

    Yoke/Frame Carry (50ft each)
    270 / 0 X2
    450 / 270 X1
    630 / 450 X1
    810 / 630 X1

    Hussafelt Carry
    300 X 155ft - the goal was to hit 300 X 200ft. I haven't done Hussafelt for awhile. Just didn't feel comfortable.

  2. #277
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    Sat 3/31/2012

    Speed Overhead w/ Log
    200 - 8X3

    Swiss Bar Incline Bar
    125,215,310X5

    Pulldown Abs
    110 - 3X10

    Straight Bar Lat Pulldowns
    180,190,200X10

    Spent last night and today trying to empty my Slaterbell for shipping. What a freaking nightmare.

  3. #278
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    Mon 4/2/2012

    14.5" Rack Pull w/ 2" Axle (No Straps, Ironmind Axle, Belt, Rehband Knee and Elbow Sleeves)
    125X5
    215X5
    305X5
    400X5
    450X1
    500X5
    550X1 - Every rep I pull I'm praying to god not to take one of my biceps HAHA!!

    SSB Shrugs
    160,250,340,430,480,500X12 - Supersetted w/ Abs

    Cable Side Bends
    100,115,130X10 per side

    Pulldown Abs
    115-3X10

    GHR
    BW - 5X10

  4. #279
    WBB Team Captain Coke's Avatar
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    Damn dude, whole session is great!

  5. #280
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    Quote Originally Posted by Coke View Post
    Damn dude, whole session is great!
    Thanks Coke. I'm trying.

  6. #281
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    Wed 4/4/2012

    Work sucked today. First week of the month blows. Super busy. By the time I got home didn't feel like doing anything but lay on my butt and watch TV. Forced myself to go down and get stuff done. Been doing the Carb Back Loading diet for a few weeks so basically I am going into workouts without any carbs in my system. Take two scoops of protein powder mixed with coffee to get a boost. However, some workouts I get this loopy, light headed feeling. Tonight was one of those nights.

    12" Log STRICT Press in Rack
    195X5
    245X5
    285X5
    315X4
    340X1
    365XFLD
    365X1 - PR!!, Missed the 5th rep with 315 b/c of the light headed feeling.

    One Arm Dumbbell Press w/ 2" Fat Grip Handle (Clean w/ two hands, press w/ one)
    115X4 - 2(R),2(L)
    165X8 - 4(R),4(L) - Sold my Slaterbell and ordered a Bigg Dogg Circusbell just last week so this had to do for tonight.

    Close Grip Floor Press
    135X5
    225X5
    315X5
    370X5

    Pulldown Abs
    115-3X10

    Chest Supported Rows (Parallel Grip)
    100,120,130X8

  7. #282
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    Fri 4/6/2012

    Was off work today for Good Friday. Slept till noon. Really needed that.

    Cambered Bar Box Squats (Wide Stance, Belt, Rehband Knee Sleeves)
    160X5
    250X3
    300X2
    350X2
    400X2
    450X2
    500X2
    550X2
    600X1 - Hate to use the term core, but my core didn't feel tight during squats today. Just felt off. Couldn't get comfortable with the bar. Felt like I had a sponge for abs.

    Bigg Dogg Strong Hussafelt Carry (turns @ 50ft)
    300 X 200ft
    330 X 100ft - Didn't get hussafelt high enough on chest. Plan was to go only 100ft.

    Prowler (100ft runs)
    8 runs X 90lbs + prowler, all high handles

  8. #283
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    Mon 4/9/2012

    Easter weekend ate like crap the whole time. Felt horrible by the time I went to bed last night. Got back on the eating right train today.

    14.5" Rack Pulls w/ 2" Axle (Strapless, Ironmind Axle, Rehband Knee & Elbow sleeves and Belt)
    125X5
    220X5
    325X5
    420X5
    470X1
    520X5 - This is what I planned to hit tonight.
    550X3
    600X1 - This was a quick lockout. Not sure if it would of been counted.

    Pulldown Abs
    115 - 4X10

    GHR
    BW - 4X12 - Supersetted w/ Abs

    Double Overhand Axle Holds for time
    125 - 3X As long as I could hold on. They were all close to a minute. I was watching the clock. As soon as the clock would turn to a new minute I would pick the bar and hold till it was in my fingertips. Each time after I dropped a few seconds later the clock changed to the next minute.

  9. #284
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    Wed 4/11/2012

    Had some people coming tonight to look at my house. Got home and went straight downstairs to get in as much as I could before they showed up. When they showed up I let them in and went down the street to my storage unit for some prowler work. Damn it was cold out.

    12" Log Press in Rack against JS Purple Bands
    90X5
    140X5
    190X5
    240X1
    280X1
    310X1
    320X1 - I haven't pressed a log against bands in awhile so I thought I would try it instead of the same old, same old. My best before tonight was 300X1, but that was with a different band set up on my old rack. Tonight I set up the bands using the band pegs on my EliteFTS rack. It did feel about the same tension wise, but I can't be sure. So can't call hitting 320X1 a PR. One big positive is my knees are feeling really good and I was able to finally get some good leg drive tonight.

    One Arm Dumbbell Clean & Press w/ 2" Fat Grip Handle (Clean w/ two hands, press w/ one)
    115X4 - 2(R),2(L)
    175X6 - 3(R),3(L)
    185X4 - 2(R),2(L) - I swear this is harder then pressing a real circusbell. I have the handle loaded with 25lb plates and the damn thing is rolling all over my shoulders before I even press the thing. Can't wait for my Bigg Dogg Circusbell.

    Swiss Bar Incline Press
    125,215,315X5

    Chest Supported Rows (Straight Grip)
    100,120,130X8

    Prowler (100ft Runs)
    10 runs X 140lbs + Prowler, All high handles

  10. #285
    WBB Team Captain Coke's Avatar
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    Very nice Jon, moving on strong.

  11. #286
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    Quote Originally Posted by Coke View Post
    Very nice Jon, moving on strong.
    Thanks Coke. Things are moving in the right direction.

  12. #287
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    Thurs 4/12/2012

    SSB Speed Box Squats (Wide Stance)
    320 - 8X2 - Stayed light. My hips were tight and a tad sore.

    SSB Shrugs
    320,370,420,470,520X12

    Cable Side Bends
    100,120,140X10 per side

    GHR
    BW - 5X10

    Pulldown Abs
    100,105,110X10

  13. #288
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    Sun 4/15/2012

    Complete shit workout tonight. I pushed up tomorrow's workout to tonight b/c a guy is coming tomorrow night after work to look at one of the power racks I have for sale. This whole weekend I ate like shit and had horrible sleep. On top of that my body has felt completely wrecked from this past weeks training. I should of been smart and just pushed tomorrow's workout back till Tuesday.

    14.5" Rack Pulls w/ 2" Axle (Strapless, Ironmind Axle, Rehband Knee & Elbow sleeves and Belt)
    150X5
    250X5
    350X5
    450X2
    500X2
    550X4 - I had planned to hit 5 reps, but that wasn't happeneing tonight.

    Bigg Dogg Strong Hussafelt Carry (Turns @ 50ft)
    318 X 100ft
    318 X 100ft - I added one chain to the empty Hussafelt stone. I weighed the chain at 18lbs. The plan was to get 200ft with this weight. Had a really good pick on the first go, but even with chalk on my shirt I was sweaty and I could feel the stone sliding down with every step. Second run I tried to carry it another way and it turned into a disaster. So disgusted with myself I called it a night and went home.

  14. #289
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    Mon 4/16/2012

    Just did the assistance work I was supposed to do last night.

    Pulldown Abs
    90,100,110,120X10

    GHR
    BW - 5X10

    Wide Grip Lat Pulldowns
    140,160,180,190X10

  15. #290
    Crikey, its a 30 foot ape! Kong's Avatar
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    Some beastly stuff in here mate! Good going
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  16. #291
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    Quote Originally Posted by Kong View Post
    Some beastly stuff in here mate! Good going
    Thanks Kong. I appreciate it.

  17. #292
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    Wed 4/18/2012

    Another crappy one tonight. Felt exhausted and banged up the last few days. My girlfriend is sick right now and it almost feels like I am fighting off whatever she has. I may need to take a few days off this week.

    12" Log STRICT press in rack
    195X5
    245X5
    285X5
    315X3
    320X3 - The plan was to get 315X5 tonight. However, after gutting out 5 with 285 I knew it probably wasn't going to happen. I should of listened to my body and stopped at 285.

    1 Arm Dumbbell Clean and Press each rep (Olympic DBL Handle w/ 2" Fat Grip and two rolls of athletic tape taped around Fat Grip, 25lb plates on Handle)
    115X6 - 3(R),3(L)
    165X4 - 2(R),2(L)
    185X1 - 1(R),FLD(L)
    185X3 - 2(R),1(L),FLD(L) - Felt like my elbows were going to explode on these. Every rep hurt.

    Swiss Bar Bench Press
    125X10
    215X5
    305X5
    355X3 - Had to laugh by this point at how pathetic the whole workout had been.

    Chest Supported Row (Parallel Grip)
    90,110,135X8

  18. #293
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    Fri 4/20/2012

    Had no intention of working out today or the rest of the weekend. My body has felt terrible all week long. I came home from work and took a 45 minute nap, took a protein shake with coffee and started feeling good. Decided to give a workout a shot. However, if I felt like crap the plan was to stop.

    SSB Box Squat (Shoulder Width Stance, Barefoot, Belt, Rehband Knee Sleeves, Parallel Box)
    160X5
    250X5
    340X3
    430X3
    520X3
    570X1
    620X3 - This is the weight and reps I planned to hit.
    650X1 - Stopped here. Rep felt horrible.

    Bigg Dogg Strong Hussafelt Carry (Turns @ 50ft)
    318 X 150ft - This is crap, but it's 50ft farther then a few days ago which is progress. Hussafelt Carry is probably my worst event so any improvement I will take.

    Pulldown Abs
    100,110,120X10

    Reverse Hyper
    180 - 3X10 - Supersetted w/ Abs

  19. #294
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    Tues 4/24/2012

    14.5" Rack Pulls w/ 2" Axle (Strapless, Ironmind Axle, Rehband Knee & Elbow sleeves and Belt)
    150X5
    250X5
    350X5
    450X5
    550X5
    600X2

    Pulldown Abs
    100,105,110,115X10

    Reverse Hypers
    200 - 4X10 - Supersetted w/ Abs

  20. #295
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    Like the pulling work bro, on the mark.

  21. #296
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    Quote Originally Posted by Coke View Post
    Like the pulling work bro, on the mark.
    Thanks Coke. Yeah I'm happy with how it's coming along as well.

  22. #297
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    Thurs 4/26/2012

    Felt pretty good tonight. Feel like I'm done fighting off whatever it was that kind of kicked my butt last week.

    12" Log PUSH press in rack
    195X3
    245X3
    285X3
    305X1
    325X1
    345X1
    365X1
    385X1
    405X1 - PR!! This is where I was hoping I was. 405lbs went right up. I know I had at least 410-415lbs in me tonight. I stopped maxing all the time, cut back on assistance stuff and my knees finally are feeling good. I hope this continues.

    1 Arm Dumbbell Clean and Press each rep (Olympic DBL Handle w/ 2" Fat Grip and two rolls of athletic tape taped around Fat Grip, 25lb plates on Handle)
    115X4 - 2(R),2(L)
    165X4 - 2(R),2(L)
    185X6 - 4(R),2(L)

    Swiss Bar Incline Bench Press
    220X5
    270X5
    320X5

    Chest Supported Row (Straight Grip)
    95,115X8
    135X6

  23. #298
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    Mon 4/30/2012

    Didn't do anything this weekend b/c I was lazy. Just didn't feel like training. Didn't feel like pulling out all the plates and putting them all back. Tonight I had some numbers in mind I would of liked to hit, but I didn't. I'm trying to stay positive, but it's hard especially when your head just isn't into it. Will just continue to plug along and see what happens.

    14.5" Rack Pulls w/ 2" Axle (Strapless, Ironmind Axle, Belt, Rehband Knee and Elbow sleeves)
    125X5
    215X5
    305X5
    400X3
    500X3
    600X2 - The plan was to get 3 reps. Had the 3rd rep 3/4 of the way up and it slipped. I thought about fighting it, but wanted to keep my biceps in tact so I just racked it. I was so close when I watched the video I took. Oh well.

    Bigg Dogg Hussafelt Carry (Turns @ 50ft)
    318 X 150ft - Plan was to go 200ft, but I suck.
    336 X 50ft - The plan was to try and go 150ft, but again I suck.
    336 X 100ft - Just wanted to tie the best I have done so far. Hussafelt needs a lot of work. Going to try doing this twice a week.

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

    Pulldown Abs
    110 - 3X10

  24. #299
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    Wed 5/2/2012

    Trying to get my head into training and it's just not happening. I'm doing it, but it feels like I'm just going through the motions. The first week of the month always sucks at work and it brings me down. However, tonight's session wasn't horrible. Got to keep looking at the positives.

    12" Log STRICT press in rack
    195X5
    245X5
    285X5
    315X4 - The plan was to get 315X5 tonight, but body was not cooperating.

    1 Arm Dumbbell Clean and Press each rep (Olympic DBL Handle w/ 2" Fat Grip and two rolls of athletic tape taped around Fat Grip, 25lb plates on Handle)
    115X4 - 4(R)
    165X4 - 4(R)
    185X6 - 5(R),1(L) - in 65 secs. Losing to much time in between cleans.

    Swiss Bar Floor Press
    125,215,305,325X5

    Parallel Grip Lat Pulldowns
    180,190,200,210X10 - Supersetted w/ Floor Press

  25. #300
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    Video of my 405lb 12" Log Press in Rack:

    http://www.youtube.com/watch?v=pr4t8eCg07k

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