I'd seriously love to train with you bud.
Thanks Big O'.. yeah I'm having a problem with the overhead shrugs... I feel them, but I not really sure what kind of weight I should use. Too heavy and it feels like a shoulder workout... too light and it doesn't feel like it hits anything... so I think when I want to do them again, it to combine my trap day with my shoulder day... then hit them heavier and not so much worry about overworking the shoulder..
Thanks Stumpster... I know they can't all be great workouts.. but we can still strive for that...
You bet HB... I would love that too.. I watch your vids and we have the same insane intensity... just all my weights are 20-25% less ... one of these biz trips I will be out your way.. and be knocking on your door!!!
Thanks Red... I get up to Toronto every year or so.. I'll try and give you a PM next time..
Nice workout... even if it is a 6 :P. I've heard that oh shrugs/oh squats are really good from shoulder rehab... I've been trying to do them as of late.
Thanks Red... Yep, I definitely think the OH Shrugs are good for shoulder rehab... but I think the OH SQs are core butt kickers. Especially when you get over about 50% of your BW... you really got to stay tight when doing them. I highly recommend both.. you just got to figure out where to put them.
Thursday, June 7th 6:30 PM - Strongman Event & Cardio... plus some 315 Cardio
Missed Tuesday Night's session because of work... so that sucked...1 minute warmup.. 30 second jog.. a few pushups, a few 12lb sledgehammer swings unto tire and some band shoulder dislocates9th session this spring..
- Stoneman Cardio Warmup: Sled + 70 lbs x 30 yds x 2 sets (1 backward, 1 forward)
- Atlas stone lifts - 150 x 1 x 3 sets, 215 x 1 x 3 sets, 215 x 6 (1 min) (tied PR), 215 x 8 (1 min) (new PR)
- KB overhead swings - 26 x 10 each hand, 54 x 10 each hand (showing a new guy about KBs)
- KB Snatches - 26 x 5 each, 54 x 5 each
- 30 LB Medicine Ball Throws x 10 - various angles - overhead, underhand, sideways
- Sledgehammer Swings - 16lber x 10 each hand
- Stone Throws - 34 x 2 (each hand)
- 210 Stone Carry - 50 Yards (w/1 Turn)
- Strongman Plyo: Hurdles x 4 sets
- Strongman Cardio:
Sled + 70 lbs x 30 yds x 2 sets (1 backward, 1 forward) (fast)
Sled + 140 lbs x 30 yds x 2 sets (1 backward, 1 forward) (no-so-fast)
Sled + 215 lbs x 30 yds x 2 sets (1 backward, 1 forward) (slow)
Sled + 320 lbs x 20 yds x 2 sets (1 backward, 1 forward) (really slow)
Sled + 70 lbs x 30 yds x 2 sets (1 backward, 1 forward) (fast)
- Farmers Walk (DBs inside) - 110s x 100 ft w/turn, 115s x 100 ft w/turn
- Fat Farmers Walk (Fat DBs inside-Tyler Grips) - 75s x 80 ft w/turn x 2 sets
5 min Break....
315 Cardio: 3rd Tune up for the 315 Squat Challenge - the sled kills me, more so then even squats.. so the idea was to "test" myself after being exhausted & with legs tired - all rest between sets is 25-35 secs... enough to change plates - also tried to push all reps as fast as possible..
135 x 4, 225 x 4, 245 x 4, 265 x 4, 285 x 4, 285 x 4, 285 x 4, 285 x 4, 225 x 10, 135 x 10, 155 x 10
(total time = 7 mins, 15 secs)Overall Workout Notes: 8.25 out of 10..
>>Great Workout.. after a so-so start
>>Although 215 x 6 tied my stone PR from last year.. I was really freakin' pis_ed!!!! My grip kept slipping.. and I wanted 7 or 8... so...
>>I finally pulled out the tacky.. and waited just 5 mins and tried again.. I was really happy with the 8 reps for a new PR.. I it up 5 times in 27 secs, the last 3 were tough, but again, I just got to keep working on my cardio.. and 10 x 215 shouldn't be a probably in a minute.
>>Next workout... I'm going to suck it up.. and add tacky to work on the 255 lb'er... dang it was so much easier..
>>>>No Camber tosses, Sledgehammer Throws, KB Spin throws, Weight Throws, Tire Flips or Rope Pulls today
>>90minutes outside, 30 mins inside
sick stone lifts bob! 215 x 8 is redonk
2000 or bust
I would haved puked during almost all of that session(not that I would have finished it). Those squats at the end are nasty!
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 535 SQ 300 BE 570 DL.....1400 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw w/wraps)
545 SQ 305 BE 585 DL
That looks like an amazing workout! Strongman stuff looks like it'd be a lot of fun!
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
Nice stone lifting. Do you have bigger stones to work with?
I was looking into getting a tire. What is the form for tire flips?
Thanks Stumpster... "redonk".. I will assume that means good? Dang modern slang again..
Thanks Chris.. but I don't believe you for a second... if I only had your freakish leg strength.. none of this would be hard.. & i'd be pulling a 5-600 lb sled...
You bet Deeder... these are the most fun type of workouts... thanks..
The biggest stone we have right now LK is the 255 lber... only one of the guys can lift it "easily".. 3 of us are having "grip" issues with it.. and there are another 5 guys or so who haven't been able to get it yet.. we are all just rookies still & learning... Now that I've broken out the tacky, I am going to use it on this stone.. I think I will be ok then... but then I have to learn how to shoulder it.. since a lot of strongman comps feature platforms that are 60-64 inches tall for this kind of weight.. thanks for asking..
As for tire flipping... yes, PLEASE read up on it before going to heavy. Don't be stupid like me.. and tear your bicep because of bad form. I got over cocky last fall - easily flipping our light 350 tire, then our med 650 tire.. that when we got the Big Daddy 875-ish tire, and we couldn't flip it the first day... and then one of the big "kids" flipped on the 2nd day, I attacked it, got it off the ground by 4-5 inches and preceded to listen to my left bicep tear 1/3 up my arm... ouch to say least..
AND.. to make even more stupid... I had a DVD sitting at home with some great technique advice from CJ Murphy.. where he states specifically not to do some stupid things when flipping tires.. as they will rip your bicep. Stupid, stupid me!! Here is his online article about tire flipping:
Notice his 3rd parapraph: "It is also an event that is all too frequently done inefficiently, causing injury, specifically to the biceps. When done incorrectly, this exercise can easily tear a bicep,"
GL & have fun... but be smart & safe...
Last edited by Bob; 06-10-2007 at 08:00 AM.
redonk = redonkulous = rediculous in a good way, lol.
2000 or bust
Great workout. Nice PR on the atlas stones.
With your approach & mindset, there's no way you can go wrong...just play it safe as possible with this stuff.
Last edited by Coke; 06-10-2007 at 10:13 AM.
Thanks Stumpster.. I think I get it now... lol
Thanks PL87... are you going to be posting some of your strongmen (women) training before the WNY?
Thanks Coke... yep, don't need any more injuries..
Friday, June 8th - 9:30 AM - ME BP & Heavy Upper Push
I really hate going heavy this early in the morning.. but I was meeting up with my PL'ing neighbor and he wanted to see where I was at... aaarrggghhhOverall Workout Notes: 7.0 out of 10..Warmups: 10 Pushups, 25 JJs & shoulder dislocates
Flat BPs:135 x 5, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 335 x 1, 365 x F, 320 x 4, 280 x 9
Hi Incline DB BPs: 65 x 5, 75 x 5, 85 x 5, 95 x 5
CGBPs: 225 x 5, 245 x 5, 265 x 5
ReverseGrip BPs: 135 x 8, 155 x 8, 175 x 8
Standing Overhead BB Press: Bar x 5, 95 x 5, 135 x 5, 155 x 3 (tris were fried.. so I stopped)
>>OK Workout.. sucked on missing 365, but I punished myself with the heavy reps..
>>I held the 365 about 4 inches off my chest for about 10 secs.. I just don't feel right pushing ME at 9:30 AM..
>>Plus I don't think I was recovered from last night's workout... too much too soon.. and not enough rest in between
>>90 minutes in the gym >> too much talking... but that is what my neighbor likes to do... old-timer..
Aw boy I know how it sucks to go from a heavy session the night before to a heavy session the morning after.
Incredible effort on the bench reps.
Being a strong teenager means nothing.
My wrists hurt, but some people don't have wrists to be sore. My knees have tendinitis, but some people don't have legs to get tendinitis in. I seem to be going backwards with training, yet some people can't even walk let alone lift 400 pounds on a daily basis.
Dust out the vagina, and keep on lifting.
Still very impressive ME session after crunching through stuff the night before
Damn good pressing sets imo, especially doing them on the fly.
Thanks Fuzzy, RedFury, RedSpikey & Coke... yeah, timing of my workouts is sometimes not so good.. max efforts next to max efforts.. but with work, other folks work schedules and access to equipment... ya gotta do what ya gotta do... always appreciate you guys dropping by and offering encouragement...
Saturday, June 9th - 3:30 PM - Upper Pull & Abs
Warmups: 1min of JJs, ball stretches & twists & shoulder dislocatesHanging Knee-Hip Raises: BW x 5 x 3 sets
Pullups: BW x 3 x 3 sets
Ab Complex: [Decline Crunches x 5, Decline Situps x 5, Decline Twists x 10] x BW, x BW+10lbs, x BW + 25lbs
Supported T-Bar Row: 55 x 5, 110 x 5, 155 x 5, 180 x 5, 55 x 10
Wood Chop: 70x6, 85x6, 100x6
Pullup (parallel grip): BWx3x2 sets
Chinups: BWx5x2 sets
Reg. Shrugs: 135x10, 225x10, 245x15, 275x15
Saxon Side Bends: 10sx5, 15sx5
BB Curls: Barx10, 95 x 3, 105 x 3
Face Pulls: 100x10, 120 x 8, 140 x 8
Cable Hammer Curls: 50 x 10, 70 x 8, 80 x 8Overall Workout Notes: 7.75 out of 10..Sunday, June 10th - Nothing but Rest... and lots of cheating
>>Good Workout.. nothing too hard, but the fast pace made it good
>>37 sets... >> a really fast paced workout today (for me)..
>>65 minutes in the gym
Lots of rest, even took 2 naps
And had a huge bowl of ice cream in the afternoon... and some chocolate covered strawberries at dinner... and then some dark chocolate just before bed ... you could say it was a good cheat day..
Solid back and core work, finished off with some nice curl sets man.