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Thread: Jon Pietrolaj's Strongman Training Journal

  1. #126
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    Week 3 Training around Left Bicep Injury

    Mon 7/11/2011

    Came home from work and crashed for two hours. Finally headed downstairs to lift around 8pm. Tried squatting. No go. Nothing but crazy pain coming from my right knee. Tried wide stance as well and that hurt pretty bad too. Decided to take a drive down to the commercial gym I joined and see if I could leg press. It was my last and only option.

    Leg Press
    180 (4-45lbers) X10
    360 (8-45lbers) X10
    540 (12-45lbers) X10
    720 (16-45lbers) X10
    900 (20-45lbers) X10 - I just counted the plates I put on. Have no idea what the actual leg press sled weighed. My right knee tolerated these. It still hurt, but not as bad as when I tried to squat. Haven't leg pressed in a long, long time. The funny part was watching the other gym members watch me as I kept putting more plates on HAHA!! When I used to lift at Gold's Gym years ago most of the plates were around the leg machines. At this gym they are all around the various benches. Hilarious.

    GHR
    BW - 5X12

    SSB Shrugs
    160,210,260,310X15 - Supersetted w/ GHRs

  2. #127
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    good job just getting something in
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  3. #128
    Become Unbreakable Mark!'s Avatar
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    At the gym I lift at with my trainer, there's a rack full of 45's right next to the leg press, and no one screws with them, most likely because Branch Warren would rip someones head off come Thursday if they weren't there, ha. Solid work man, good job getting the work in. Hopef you get to healing up soon.
    "Light Weight"

    260's by May

  4. #129
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    Quote Originally Posted by StLRPh View Post
    good job just getting something in
    Thanks. I'm trying HAHA!!

  5. #130
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    Quote Originally Posted by Mark! View Post
    At the gym I lift at with my trainer, there's a rack full of 45's right next to the leg press, and no one screws with them, most likely because Branch Warren would rip someones head off come Thursday if they weren't there, ha. Solid work man, good job getting the work in. Hopef you get to healing up soon.
    Thanks Mark. I'm trying to get this body healed up, but it seems to be slow going.

  6. #131
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    Tues 7/12/2011

    Went to the commercial gym tonight to do upper body. My left Bicep feels good. All the bruising is gone. Kind of playing by ear. My right elbow however feels terrible. I feel like the walking wounded.

    Hammer Strength Shoulder Press (Right Arm Only)
    45,90X10
    135,165X5

    Decided to get brave and try both arms

    Barbell Standing Overhead Press (Both arms, Rehband Elbow Sleeve on Right Elbow)
    95X10 - Strict Press
    135X10 - Strict Press
    185X5 - Strict Press
    205X5 - Strict Press
    225X5 - Strict Press
    275X5 - Push Press - No pain in left bicep.

    Close Grip Bench Press (Both arms, Rehband Elbow Sleeve on Right Elbow)
    135X10
    185X10
    225X10
    275X5

    Straight Bar Tricep Pushdown (Both Arms)
    100,120,140,160,180X12

    Hammer Strength Lat Pulldown (Right Arm Only)
    70,90,110,130,150X10 - Supersetted w/ Pushdowns

    Great story, this kid asks me to spot him on bench of course. He's got 155lbs on the bar and looking at the kid he didn't weigh much more than that. He proceeds to do four half reps and on the fifth as the right arm is coming up the left arm is going down. I grab the bar, pull it up to lockout and this fucking kid tells me, "I got one more". I rack the bar for him and say, "No, you don't". He then tells me that was his third set of 155 for 10. He then said he would of gotten it but his shoulder is hurting. I tell him its hurting b/c your doing half ass reps with a weight you couldn't even do for a full single. Don't think he liked hearing that HAHA!! Did try and help him out. Told him to take some weight off and concentrate on doing clean reps with the lower weight then work up. He said he will. Five minute later on inclines, same damn thing. This time quarter reps. Like the great Eric Cartmenez says, "How do I reach theze kidzzzzzz".

  7. #132
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    Week 4 Training around Left Bicep Injury

    Mon 7/18/2011

    Took Wed-Sun off last week. My body was beat to hell. Left bicep, right knee and now right elbow. Went to the beach for a long weekend. Got back yesterday. Today I have been exhausted all day. Did a ton of walking over the weekend. My calves and hams were sore as hell today.

    SSB Box Squats (Shoulder Width Stance, Belt, Rehband on Right Knee, Parallel Box, Barefoot)
    180X5
    280X5
    380X5
    480X5
    530X1
    580X5 - This was goal weight and reps for tonight. Stopped here.

    Stiff Leg Deadlift (Beltless, Straps, used both arms)
    95,135,185,205X10 - Got brave and tried this w/ both arms. No pain in left bicep

    GHR Situps
    BW, 10lbs, 20lbs, 30lbs X10 - Supersetted w/ SLDLs

    SSB Shrugs
    160,250,340,360,380X10

  8. #133
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    Wed 7/20/2011

    Today I decided to really test my left bicep and see how far it could go. Surprisingly went well.

    2" Axle Press in Rack
    125X10
    175X5
    215X5
    265X5
    305X5
    325X1
    345X1
    365X1
    385X1
    405XFLD - Actually really surprised I was able to press this much and with no pain in the bicep. Now my right elbow, that's another story.

    Close Grip Floor Press
    135X10
    225X5
    315X5
    335X5

    Straight Bar Lat Pulldowns (Used Straps)
    100,140,160,180X12

  9. #134
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    Thurs 7/21/2011

    Just a quick one tonight. Done in a little over an hour. Honestly first time in awhile I really didn't feel like training.

    SSB GM off Pins in Rack (Beltless, Barefoot, Bar at waist height)
    160X5
    210X5
    250X1
    300X1
    350X1
    375X1
    395X1
    415X1
    445X1 - PR!! Lower back was a tad sore today. Didn't think I could go this heavy on these today.

    Cable Side Bends (Used both arms and used straps)
    90,90,90X10 - per side

    GHR
    BW, 12.5lbs, 25lbs X10 - Supersetted w/ Side Bends

  10. #135
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    Mon 7/25/2011

    On Saturday, I was going to try and do some light event work. I ended up not doing anything. My girlfriend wanted to try some strongman stuff so I came up with a few medleys for her to try. Our new recruit, Magnus, also came out and got his first lesson on the Yoke. Needless to say even though I did nothing by the end I was soaked with sweat from loading and unloading plates and moving things around. I should of just did events HAHA!! Tonight I decided to go to the commercial gym and do lower body. I really didn't feel like squatting. Decided to try some Deadlifts and see how my bicep reacted. It went very well.

    Deadlifts (Belt, Straps and Rehband on Right Knee)
    135X5
    225X5
    315X5
    405X5
    495X5
    545X1
    585X1
    635X1
    675X1 - Honestly I was shocked I was able to go this high w/out any pain.

    Leg Press
    360X10
    630X10
    810X10
    1000X10 - My legs were shaking like Ben Stiller's in Dodgeball HAHA!! "Look at the show".

    GHR
    BW - 5X10

    GHR Situps
    25lb Plate - 3X10

  11. #136
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    Wed 7/27/2011

    A real shitty one tonight. My right elbow has been feeling like total crap for about two weeks now. I was actually going to take this week off from pressing to let it rest, but it was feeling good today so like an idiot I decided to press which of course was a mistake.

    12" Log Press in Rack
    195X5
    245X5
    285X5
    325X1
    345X1
    365X1 - Every set felt worse then the one before. By the time I got done w/ 365 my right elbow was screaming. Bending my right arm felt like someone was sticking a knife in my elbow. Decided to skip the incline pressing I was planning on doing.

    Rope Tricep Pushdowns
    40,45,50,50X15

    12" Log Cleans
    190X5
    240X2 - Felt a stretch in my left bicep on the 2nd rep and stopped right there. Guess I'm not as far along as I thought.

  12. #137
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    Sat 7/30/2011

    First day back trying events. I still can't do much at all b/c of my bicep, but I did what I could. We had a good group come out today and get some work in. It was a fun strongman day.

    Yoke Walk (50ft)
    270X2
    450X2
    550X1
    630X1
    810X1 - During the last 5-10ft I felt some stretching in my left bicep. Got a little bit of pain from it so I shut it down.

    Prowler (100ft runs, All High Handles)
    2 runs X 90lbs + Prowler
    2 runs X 180lbs + Prowler
    2 runs X 270lbs + Prowler - I am extremely out of shape. I has breathing like a freight train after these.

    GHR
    BW - 1X10
    10lb Plate - 5X10

    SSB Shrugs
    160,250,300,350,400X10

  13. #138
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    Tues 8/2/2011

    Took an extra day off, Monday. My hips were feeling sore I'm guessing from the Yoke work I did on Saturday.

    SSB Box Squats (Shoulder Width Stance, Belt, Barefoot, Rehband on Right Knee, Parallel Box)
    190X5
    290X5
    390X5
    490X5
    540X1
    590X5
    620X1
    650X1
    680X1 - PR!!, My best with the SSB was 670lbs and that was with a Wide Stance. The 680 tonight went right up. I have no doubt 700 would of went. Was going to go for it, but decided to be smart and not pound my right knee like I did a few weeks back and be in pain for two weeks.

    Stiff Legged Deadlift (Beltless, Barefoot, Rehband on Right Knee)
    135X5
    225X5
    275X5
    315X5
    365X5 - I think next time instead of doing sets of 5's I will do 10's. Felt like my hamstrings get more out of higher reps.

    Pulldown Abs
    90,100,110X10

  14. #139
    WBB Team Captain Coke's Avatar
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    Amazing with those SSB box squats, and everything else in here for that matter!!

  15. #140
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    Quote Originally Posted by CoCoa View Post
    Amazing with those SSB box squats, and everything else in here for that matter!!
    Thanks. Really appreciate it.

  16. #141
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    Wed 8/3/2011

    Went down to the Commercial Gym tonight. I have to use up my pass. Anyway, the plan was I wasn't going to do any pressing this week so my right elbow could get some rest. I was going to go in, do some assistance stuff and leave. Well I ended up pressing like an idiot.

    Standing Barbell Push Press in Rack
    135X10
    225X5
    275X5
    315X5
    365X1
    385X1
    405XFLD
    405XFLD - Was SOOO pissed I missed this. The 385 went right up. I think it's a metal thing. I should of went straight to 405 after 365. After this I decided to not do anymore pressing b/c it wasn't going to be productive.

    Straight Fat Bar Tricep Pushdowns
    100,140,170,200X10

    Straight Bar Lat Pulldowns
    120,150,190,210X10 - Supersetted w/ Pushdowns. Used straps to protect left bicep.

    Elbows Out Tricep Extensions
    35's, 50's, 60's, 75's X10

    Chest Supported Rows (Parallel Grip)
    45,90,115X10 - Supersetted w/ Tri Exts. Started to feel a stretch in my left bicep so I shut it down.

    Dumbbell Hammer Curls
    10lb Dumbbells - 4X15

  17. #142
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    Fri 8/5/2011

    Farmers Walk
    95's X 100ft, turn @ 50ft
    135's X 100ft, turn @ 50ft
    185's X 100ft, turn @ 50ft
    225's X 100ft, turn @ 50ft
    275's X 100ft, turn @ 50ft - Wanted to test out my left bicep w/ Farmers. I was pleasantly surprised I was able to go up to 275's w/ no pain. I had more in me, but decided to play it smart.

    Keg Carry (Bear Hug Style)
    100lb Keg X 100ft
    100lb Keg X 100ft
    100lb Keg X 200ft - Thought this would be good practice for Hussafelt, but light enough not to put a lot of pressure on my left bicep.

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

    SSB Shrugs
    430 - 3X10

  18. #143
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    Mon 8/8/2011

    Woke up yesterday morning to my left bicep feeling very sore. I'm guessing it was from the Bear Hug Style Keg Carries I did on Friday. Even today it was still a tad sore. The plan for tonight was to do some Trap Bar Deads however my knees have been feeling achy and sore all day so I decided to try some Rack Pulls instead.

    16" Rack Pulls (Barefoot, Belt, Straps, Rehbands on knees)
    135X5
    225X5
    315X5
    405X1
    495X1
    585X1
    675X1
    725X1
    785XFLD - I thought I would be somewhere around 725 and I was right. The 725 flew right up. It was so easy I decided to throw caution to the wind and go for a PR. 785 barely came off the pins. Just not there yet.

    Front Box Squats (Barefoot, Belt, Parallel Box, Rehbands on knees)
    135X3
    225X3
    275X3
    315X3
    365X3
    385X1
    405X1 - Knees were hurting on every rep of every set.

    Pulldown Abs
    100 - 4X10

    GHR
    BW - 4X12 - Supersetted w/ Abs

  19. #144
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    Wed 8/10/2011

    Tonight's workout started off real positive then reality struck.

    12" Log Clean and Press Each Rep (Rehband Soft Belt, Elbow and Knee Sleeves)
    155X3
    195X3
    245X3
    285X3
    310X4 - Hit 3 in 23 secs, walked away then came back and hit a 4th in 55 secs. Was thrilled I was able to do this without any pain in my left bicep. After C&P each rep, the plan was to move into the rack and do heavier pressing, but my lower back felt like crap so I decided to save it for another day.

    SlaterBell (10" Bell, 3" Handle)
    185X0 - Was going to try and press this with my right arm. Started the two hand clean and half way up I got crazy pain in my left bicep. Felt like when I injured it at the York show just no pop or crunch. As of now it doesn't feel to bad just sore. This was a wake up call that I'm not anywhere near 100% yet even though I'm starting to hit some decent weights. I have to be patient and not rush trying to get back.

    Swiss Bar Floor Press
    125X10
    215X10
    265X5
    315X5 - My right elbow is hurting so bad I was barely able to lockout the weight. If its not one thing it's another.

    Pulldown Abs
    100 - 4X10

    Straight Bar Tricep Pushdowns
    50,60,65,70X15

  20. #145
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    Thurs 8/11/2011

    SSB Speed Box Squat (Wide Stance)
    350 - 8X2

    SSB Shrugs
    350,400,450,450X10

    Parallel Grip Lat Pulldowns (used straps)
    140,160,180,200X10

    Barbell Row (used straps)
    135,225,275X10

    Cable Side Bends (used straps)
    90 - 3X10 per side

    GHR
    BW, 10lbs, 15lbs, 20lbs X10

  21. #146
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    Sat 8/13/2011

    Had another big group of people come out and train today. Wish the weather would of been a bit more cooperative. It rained for awhile, then got super hot and humid, then cloudy and cool. It was all over the place. I woke up and my body felt wrecked so I wasn't planning on doing anything. My girlfriend came out to train so I just planned on helping her. However when I saw everyone doing stuff I decided to jump in.

    Yoke (50ft)
    270X2
    450X2
    630X1
    910X1 - Wasn't planning on going this heavy today at all, but Jenkins had just done a 140-150ft "run" with 910 and we needed to bring the weight back so I took it part of the way back HAHA!!

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

  22. #147
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    Mon 8/15/2011

    Tonight's workout wasn't the greatest. I was kind of expecting it. Yesterday I was sore and exhausted all day long. Felt like I was getting sick as the day went on. Woke up today and still felt exhautsed. Also, sore in my hips I'm guessing from the Yoke on Saturday. Should of listened to the smart side of my brain and took the night off, but I never learn. Decided to use the Cambered Bar tonight instead of the Safety Squat Bar for squatting since I have been using that exclusively for the past almost two months. Was kind of excited to see how Cambered Bar would go. I have been making some nice gains with the SSB as of late. I have always been stronger on the Cambered Bar. Yeah found out one doesn't translate to the other HAHA!!

    Cambered Bar Box Squat (Shoulder With Stance, Belt, Barefoot, Rehband Knee Sleeves)
    160X5
    250X5
    340X5
    430X5
    520X1
    570X1
    610X1
    640X1
    660X1
    680X1
    700XFLD - Was telling myself on the last few sets "What are you doing? STOP!!" but I kept going. I'm an idiot.

    Pulldown Abs
    90,100,110X10

    Stiff Legged Deadlift (Beltless)
    135,225,315X10 - Supersetted w/ Abs

    Honestly had nothing left by this point. Could of fallen asleep standing up with my head laying on the reverse hyper. Not sure what my deal is.

  23. #148
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    Wed 8/17/2011

    2" Axle Press in Rack
    125X5
    175X5
    215X5
    265X5
    315X1
    345X1
    375X1
    390X1
    405XFLD - Missed this weight twice. First time my triceps caught it, but my stupid f'g right elbow just wouldn't let me finish it. Second attempt same damn thing happened. Was super pissed I missed this. I know its there.

    Swiss Bar Floor Press
    135X10
    225,325,345X5

    Pulldown Abs
    110 - 4X10 - Supersetted w/ Floor Press

    V-Bar Tricep Pushdowns
    50,60,70,80X15

  24. #149
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    Thurs 8/18/2011

    Speed Deadlift
    315 - 3X1
    335 - 3X1
    365 - 3X1

    Reverse Hypers
    90,140,180X12

    Cable Side Bends
    100 - 3X10 per side - Supersetted w/ Hypers

    Straight Bar Lat Pulldowns
    140,160,190X10

    GHR
    BW, 10lbs, 20lbs, 30lbs X10

    SSB Shrugs
    250,350,450X12

  25. #150
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    Mon 8/22/2011

    Took a few days off from lifting. My body really needed it. My birthday was on Thursday, but it was celebrated all weekend. I ate like total crap most of the weekend and my sleep was off as well. Woke up today feeling shitty. Was going to take off a few more days, but decided to get back after it. I probably should of taken some more days off. Felt weak during tonight's workout. Went down to the commercial gym for a change of scenery.

    Deadlift (Belt, Straps and Rehband Knee Sleeves)
    135X5
    225X5
    315X5
    405X1
    495X1
    585X1
    635X1
    685X1 - First off I will never deadlift again at the commercial gym. Their bars are horrible. Of course there is no chalk and the bars are so smooth my straps were just sliding off. 685 was the number I was shooting for tonight. I had to hitch it. I just felt very slow off the floor. My left bicep had some pain in it when I hitched the weight.

    Leg Press
    540X10
    720X10
    900X10
    1100X6
    1100X6 - Just count the weight I add on the machine. Have no idea what the actual sled weighs. I was shooting for 10 reps w/ 1100, but I pussed after the 6th rep. Got pissed at myself and did another set of 6 reps. Could barely stand after the second set. My legs were shaking like crazy. Decided to bail on assistance work tonight. Feel like I got enough work between Deadlifts and Leg Press.

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