Well, it's been just about a year since I put a workout into my journal here on WBB.. so I thought I would outline the last couple of workouts for reference..
Saturday, June 7th 2008 - Strongman Event Training - 9AM -12noon
Warmups:not much, but it over 80 degrees, almost 90 by noon... so staying warm was quite easy - but did do some disclocates, arm circles, wrist stretches between events
>>> Contest is next Sat. - since our group is helping the organizer of the competition, we set these 3 hrs up for anyone to come and test out the equipment - we did the previous Sat. too, but it rained so only a few guys showed up. <<<
>>> so all the training was hodge-podge >> not done in an organized fashion, just random as the guys wanted to try different events, I would hop in and do some <<<
Strongman Events: (Specific to contest)
Tire Flips: 400 lber x 15 flips, 650 lber x 5 flips
Overall Workout Notes: 7.0 out of 10.. mostly b/c it was too hot
Yoke Press: Bare Yoke x 5 x 3 sets, 160 lbs x 3 x 3 sets, 200 x 2 x 5 sets
Yolk Run: 200 x 40ft x 2 sets (very light, just for mobility)
Arm-over-Arm Truck Pull: 1 truck x 60 ft., 2 trucks x 40 ft x 2 sets
Hercules Hold: 30 secs x 2 sets, 20 secs x 1 set
Atlas Stone: 220 x 2, 260 x 1
>>a little too unorganized for my liking, but that was the nature of the day... plus, you gotta be prepared to do different events at any time
>>most everything was light today, except the 2 truck arm pull... those were quite hard and took a lot out of me. I needed the practice on 2 trucks, b/c one truck is too easy and I was using mostly arms. 2 Trucks required more back, leg and arm coordination. Hopefully today's experience will help with next week.
>>180 minutes outside in the heat
Sunday, June 8th 2008 - Heavy Workload Squats - 1-3 PM
Warmups:10 JJs, Bar x 5 SQs & 5 GMs, 95 x 5 SQ & 5 GMs, shoulder disclocates, arm circles and wrist stretches
Regular Squats: raw:135 x 4, 185 x 3, 225 x 2, 275 x 2
Plyo Box Jumps from sitted box: 24 inch Jump from 12 inch seated position x 3 reps x 2 sets
raw: 320 x 2, 370 x 2, 410 x 2
w/Belt: 440 x 1, 460 x 1, 480 x 1, 490 x 1
w/Belt & APT Knee Sleeves: 490 x 1 x 2 sets, 440 x 3, 420 x 4, 405 x 5
Extra-Wide Stance Squats: raw: 315 x 3 x 2 sets, 225 x 6
SLDLs: 135 x 10 x 2 sets, 185 x 6, 205 x 6
Overall Workout Notes: 7.5 out of 10..
>> started out really slow.. probably b/c of the heat (>90 degrees) and the event training yesterday.. but then things picked as my caffiene hit..
>> I threw in the Plyos b/c my first few sets of SQs were slow, Plyos help me to be explosive out of the hole... so most of the rest of the sets were good..
>> 1st time trying the APT Knees Sleeves - somewhere between neoprene and wraps.. felt a twinge in my knee, so I thought I would give them a shot.. felt a little help in the hole, but not quite like wraps do.. still good though..
>> 110 minutes in the gym