Herderdude Takes On The Strongest Man in Pittsburgh
- 04-10-2013, 11:46 PM
I'm telling you guys: Big delts= Big Bench. I have always been strong overhead: 100x6 on seated low back bench DB Press, 245 for a single with a 80 degree incline, 245x8 45 degree incline. Don't neglect incline work. I think it can be a huge boon to benching strength by increasing ROM. I'll be using Blast shirted bench as assistance work for my overheads, going back to a flatter back and more flared elbows. Should carry over quite nicely.
- 04-11-2013, 06:19 PM
Tandem Speed Pulls
365x1x8 30s rest
Pretty good for a stiff bar and rubber plates grabbing a rubber floor.
Sumo Zercher Lifts from 5" Blocks (no real squat at the top, more of a GM)
135x5 added green band
135x5 band pulling back
135x5 band pulling forward
305x1 long grind three inches off of the block, dropped my hips under the bar and finished pretty fast. Wish you guys could see this brutal mess. Reset after each rep and made the setup as fast as possible, simulating tire.
High Pulley Rows
Facepulls w/ external rotation
50x10x3 long hold at top
EZ Bar Curl
Zerchers caused me to use straps the rest of the day. Forearms simply would not cooperate. I could tell even in the bicep curls, which I strapped up for. People were looking at me and Lamonster like we grew another head out of our forehead doing the Zerchers. I highly recommend them for hip strength. I'd say it's analogous to an 8" deficit deadlift. Just set the bar as low as your mobility safely allows' hold it in the crook of your arms and stand with it.
It should look something like what Mark Bell does in this video http://www.youtube.com/watch?v=TTXz_syfjwk except the bar was a couple inches lower and my chest was much lower. I felt like King Kong doing those, but now Mark makes me feel like Diddy Kong.
Found a tire at the local tire place. It's far too small, so I'm looking into ways to make that heavier and not mess with the integrity of the movement. Off to prowl and flip!
04-11-2013, 06:36 PM
Line the inside of the tire with concrete mix?
04-11-2013, 06:38 PM
That's what I'm thinking. I'm just worried that one flip would make it fall. That tire has a twin at the tire shop. I'm thinking I could bolt them together and put plates in between the tires, with the bolts going through the holes in my standard plates.
04-11-2013, 06:50 PM
04-11-2013, 07:43 PM
You know what Joe tells me in situations like this? Stop being a puss C.
04-11-2013, 08:40 PM
Went for about a half hour. Did stuff like this.
04-11-2013, 08:56 PM
To be more specific, we did that tire medley, then
Flip for 75s
Battle tires for 75s
And had Jordan sit on the tire and flipped it maybe ten times. It's like opposite of accomodating resistance. I was able to do it. Bigger tire in the works still.
04-12-2013, 02:18 PM
Picking up bigger tire today. Also, I found my next power meet. Full power about an hour and fifteen minutes away, the Kumite Classic in Monroeville, PA on May 24-25. I really want to establish a total ASAP. Looks like I will not be benching shirted during this training cycle, and I will be benching a lot. Just not ME, which I'm okay with.
04-12-2013, 09:41 PM
Pulled up on the place, took the second biggest tire they had. Took an hour to torch out the rim when we decided the sawzall wasn't cutting fast enough. The RIM weighed 650. Looked up the tire on Goodyear's website, it weighs 1057# new. It probably weighs a grand now. I managed to get it maybe 3" off of the ground. We're going to cut out the center until it weighs 7. The ****ing side wall is five inches thick at least! Great tire, for free.
04-12-2013, 09:45 PM
Pictures. That's nuts
04-12-2013, 09:57 PM
These are with the rim still in it. By the time we got it back to my boss's house, it was dark.
04-12-2013, 09:58 PM
04-12-2013, 10:00 PM
04-12-2013, 10:03 PM
Unbelievably massive. After a half hour of sawzall, we had gotten halfway around it. We'll use a circular saw next. :-)
04-13-2013, 09:41 PM
GPP today was cutting and loading about 3 cord of wood. Then we put the chainsaw to a better use and cut a foot and a half of sidewall off of each side. Tire now weighs 840. Tomorrow is Events day and we'll be making Atlas stones. I love that my boss has set aside all of his duties to help me with these implements, for the sheer fact that he thinks this stuff is cool.
04-14-2013, 12:29 PM
You're the epitome of man.
Wake up. Chop wood. Flip tires. Post workout whores. Sleep.
04-14-2013, 02:46 PM
04-14-2013, 03:35 PM
04-14-2013, 05:05 PM
Sean! You ass!
04-14-2013, 05:19 PM
4/14 Events Day, part 1
255xF (couldn't clean)
185x14 timed 60s
Approx. 50ft in 60s
~100ft in ~30s
~120ft in ~30s
Fun day so far. Still have to Farmer's walk and deadlift 405 for reps. This isn't my tire, but it's pretty heavy and since it's short, it's hard to get it all in one motion. Flipping that more often will help me to be faster and more efficient.
04-14-2013, 06:02 PM
Note: that little tire that kicked my ass was in the high 400s
04-14-2013, 06:59 PM
that'd kick my ass, holy crap
04-14-2013, 07:01 PM
04-14-2013, 07:03 PM
lol I was waitin to see it veer off and smash that parked car
04-14-2013, 07:08 PM
That tire bent me over and asked "Do you want me to lube up first?"
And I said, "Naw, just stick it in there. Make it fast, and don't tell me when it's coming."
04-14-2013, 07:13 PM
That fourth flip was good because I actually got full hip extension and was explosive. Time to do some cleans. Deadlifting and farmer's walking now, then doing cleans.
04-14-2013, 07:21 PM
04-14-2013, 07:27 PM
04-14-2013, 09:00 PM
4/14 Event Day Part 2
These sucked. I've gotten used to setting up between lifts and I don't do high rep deads. Also the straps keep me from getting my air. Excuses excuses. I'm not as strong as I thought I was.
High Pulls (failed cleans
2 Board in Blast Shirt
Done. Not enough work capacity yet.
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