Jas's Strongman Training log
- 09-21-2007, 01:20 AM
My deadlift training is very scientific and strategic. Completely kidding, I will usually deadlift once every 10 days or so. That deadlift day could be anything, rack deads with blue bands adding 300 pounds at the top, deadlifts with 85% of max to failure, singles with 30 sec rest periods using 90% of max to failure, etc. Sometimes I'll take a few weeks off and come back with the same strength, but rejuvenated and ready to gain strength. I've tried so many things for the deadlift, and what works best for me is the no game plan, game plan. So basically get retarded to get strong.
- 09-21-2007, 04:59 AM
Nice vids Jas. I didn't know u were into the strongman. What do u mean when u say in the 60's or in the 90's? Subbed!
- 09-21-2007, 11:47 AM
09-23-2007, 08:35 PM
log clean and press (each rep):
I'm trying to give my lower back and biceps some time to recover so this is all I did. The lower back feels fine, but the bi's got a little more work than I wanted on the cleans. I'm getting pretty pumped for the log press and am feeling like this event could be a possible win for me. I'll try 255 for reps again next Sunday and keep working up until I hit a max of hopefully 275 or 285.
UNCfan, did you put up that Shogun avator pre-fight or sarcastically post-fight?
09-25-2007, 12:30 AM
BW - 218.7
squat to a 14.5'' box:
405 - 6
425 - 2
light BO rows-
185 - 3 sets of 12-15 reps each
Good workout today.
09-25-2007, 01:02 AM
Alex, do you have any tips for increasing push pressing strength?
Maybe I could learn a push jerk or a split jerk.
09-25-2007, 01:33 AM
I very rarely do heavy push presses. I usually just workout with 185-225, doing 5 or 6 singles. I tried doing heavy push presses to improve my push press max and it didn't work well. I build pushing strength with heavy incline bench, and explosiveness with 60 -70% of my max push press. I go heavy on push presses maybe every month or two.
I think for your log presses you might as well learn some type of jerk. You should be able to increase your max log press by at least 10% I would think. Then you have to be able to find a nice rhythm while using a jerk, since you'll be doing many reps,that might be tough. Theres got to be some reason you don't see many strongmen competitors using a jerk in there presses, right? Try it though, Jas, the thinking man's strongman.
09-25-2007, 01:43 AM
Hmmm, yeah I've never seen anyone do a split jerk on the log except one guy, and he was all over the place. I'm going to watch some youtube vids and see if anyone does anything but a push press.
I guess that's right on push press. They say do the power movements for 3-5 reps for max speed at about 50-75% of your 1RM.
I looked up the NAS record for log press and it's 330 for LW (230-). That's heavy.
09-25-2007, 01:52 AM
Oh, I forgot to mention something. I went to the redneck training facility yesterday to get a better scope on things. OK, **** that sh*t. I went their with an acquaintance from work. We pretty much just checked the place out, didn't work out. I agree to go get something to eat with the guy from work and his redneck friend who trains at this place. This redneck asks me if I like to hunt. Well I don't, not that I have a problem with anyone who does. He tells me he's gonna show me some cool sh*t, a special way to kill a deer. I'm like dude can we please just get something to eat or better yet take me back to my car immediately. So he says he knows a spot where there will be a bunch of deer chilling, and one of us will stick our torso out of his sunroof and peg a deer with a softball sized stone, killing it of course. I try to explain to him that it's ****ed up and we'll probably just injure the deer and make it suffer. He clearly is killing for some type of ****ed up pleasure, not just to eat. Since I refuse to be part of it, I had to get pissed and forced him to take me back to my car. I think we were close to fighting, and I was pushing for that a bit, since he is an immoral piece of sh*t. Anyways, not going back their, unless it's to drive by stone that redneck, little taste of his own medicine. Unbelievable.
09-25-2007, 02:02 AM
09-25-2007, 02:11 AM
Holy sh!t! That's some Deliverance type stuff. Man, I didn't realize there was this level of redneckery anywhere near DC. That might top any story that I can think of, and I'm from the midwest.
Maybe some gyms around your area have some strongman stuff. I live part time in Chicago, and there are a few hardcore gyms up there that have some strongman equip. It seems possible that someone would have something in your area.
09-25-2007, 02:17 AM
I'm definitely gonna find somewhere decent to train around here, can't be that hard. The deliverance training center is about 30 miles west of DC. It just all of the sudden gets real redneckery out their. I didn't mind driving half an hour each way to train, but I do mind squealing like a pig after training sessions. I've got a while to figure it out. Soon I'll start a 10 week powerlifting routine that I've been devising. Hoping this will take me to a 655 deadlift, and a 405 incline press. Currently I would guess I can dead 605 and incline 375.
09-25-2007, 02:19 AM
I think those last 50 pounds, ie 280-330 really separate the men from the boys. It also depends on whether or not you are allowed to use a loop in your belt to help you clean the log. With the loop, placed under the log on the clean to help lift it, 265 was easy for me (I mean surprisingly easy). Without the loop, I couldn't do 260 (that was also 2 months ago, though).
I'd like to get up to 300 by the contest but it may not be realistic.
09-25-2007, 02:35 AM
By a loop, do you mean the excess part of the belt is kind of folded into a loop? I hate belts, or the one I have at least. It's real stiff, and a few years back I was squatting and my back hunched over sending me into the safety pins, but before the bar reached the pins I was folded up and the belt busted up my ribs. Belt never seemed to help me either. Guess I need to work on that. I haven't used a belt in years.
09-25-2007, 03:16 AM
Yeah, I mean the excess folded into a loop that sticks out about 2 inches at the belly button. When you go to clean a log you really sort of roll it up your chest. So when you lean forward to start the roll the loop slips under the log and it helps you lift it. You can't really power clean or hang clean a log since the center of gravity is out a few inches further away from the body. You won't be able to do much at least.
WTF? You deadlift 600+ sans belt. That's crazy. My belt really protects my f-ed up back. I put the ****er on ridiculously tight, it takes like 20 seconds to get it on.
What sort of squat numbers do you have?
09-25-2007, 03:24 AM
Gotcha. I really want to try log presses. I bet its awkward as hell at first.
Yeah, no belt. I never felt the need for it really. I think I have really good genetics for deadlifting. I think I deadlifted 405 at 160 or so after only a few workouts. I'm a spinal erector specialist. My torso is probably the same height as Danny Devito's.
Squat is decent. I should probably be working on that more than the deadlift. My last memorable squat session was 455x10, nothing super deep, just to parallel.
09-25-2007, 03:37 AM
I'm gonna take my insomniatic self to bed. I'm a freak show. I'll sleep for like 12 hours a night for a few days, and then a few days of an hour or two. Don't try this, as I am almost always tired.
09-25-2007, 03:55 AM
You sound like my training partner with your good deadlifting genetics. I light him up in everything, which I should since I've been at it much longer and am a number of years older, except on deadlift. He's probably doing 585 now at 205-210. His dad did 800 at one time so the genes are there.
The log is awkward as hell. I still lose balance and have to take a step forward or back with 125 every once and a while. You catch on quick.
I gave up on squat and deadlift at 20 because of my disc issues and only started doing them again no more than 1.5 years ago so I'm hoping to get them up more. I should mention that I do all my 400+ squat sets with knee wraps as well.
09-26-2007, 11:54 PM
BW : 219.7
BW - 35
BW+70 - 10 (first set really fried the triceps)
09-27-2007, 10:59 PM
power snatch (never done any snatching before):
partial power snatch (just explode up like a power snatch but don't turn your wrists over - for upper back)
double overhand BB hold:
one hand hold on fat part of barbell:
500# hexbar hold: 15.7s
550# hexbar hold: 11.4s
My hands were done by these hexbar sets. I've done around 42s with 500# before.
09-30-2007, 08:59 PM
log clean and press
255 x 3
235 atlas stone load over 51'' bar in 60 seconds:
465# yoke carry- ~45ft+turn around+back 45ft
run 1 - 27.7
run 2 - 22.33
empty keg toss for height: (eyeballing the heights next to a building)
toss 1 - ~16ft
toss 2 - ~18ft
12 tire flips:
34 seconds (previous group record - 38.73s)
Drive-by deer stonings - 0 failed attempt (record - Alexander with a set of 3) .......inside joke
Overall, a good day of strongman. The log is still feeling good. One concern is that I'm using a loop in my belt to help the clean. I believe this will be allowed at the contest, but the wording is ambiguous. I'll have to contact the guy.
The stone preformance wasn't really too great. By the time I was up, there were deep holes next the bar where the stone always settled in. I either had to lift it from an extra 2-3" deeper or roll it out of the hole and be slightly out of position. Oh well.
My first run on the yoke was pretty poor with the damn thing swinging everywhere. The second run was the best that I've ever done with it. 465# is fairly light so we'll up it next time.
Taking last week off from deadlifting was probably the difference maker on the tire. Every flip was explosive, and I caught a few of them on the small bounce after the tire had flipped over.
10-02-2007, 11:10 PM
squat to 14.5'' box:
front squat as fast as possible:
upper back machine work
My legs were still a little sore from Sunday, but my 405 set felt good. I took my time and took deep breaths between reps. I think 7 will go up easy next week.
With the front squats, I'm hoping to get more leg drive for my log presses. We'll see if it helps. I wish I could these properly in the rack position, but my triceps are just too tight.
10-04-2007, 01:15 AM
-meant to try 225 but my shoulder wasn't feeling great.
315-3 (raised butt off bench a little, though)
10-04-2007, 11:00 PM
deadlift- reps in 60 seconds
425-11 in under 40 seconds
-nothing left for anymore after 40s
2.5'' Crusher hold
-right 43.5 s
-left 37.8 s
-right 22.7 s
-left 21.3 s
max lift with crusher (one hand deadlift it and hold it for a second)
right- 115 -failed -got it off the ground but lost it before I locked it out
10-04-2007, 11:07 PM
10-05-2007, 01:04 AM
Thanks, Brass. I'm starting to figure out what volume of training works for me. LOL, no deer yet, but I'm working on my technique.
10-07-2007, 09:53 PM
Sunday- Strongman day
log press -
265 - 2* - on the 2nd rep, I locked it out but I walked half marathon under it and never got my feet set before dropping it.
275 - 1 - PR
Atlas Stone load and unload to 48'' in 60 seconds:
Tire Flip highjinks (we stacked tires on top of each other to get these weights)
4000# car pull for about 70 yards:
1 min. 6 seconds
The log is still feeling good, and I'll try 285 and maybe 295 next week. I've started doing sort of a push jerk where I adjust my body postion under the push to get it locked out quickly. It's working great and just sort of started happening without any special training.
The stones felt great as well. I did 4 in about 27 s and "single-motioned" the 4th one and probably could have with all of the first 4 (stone loads often involve 2 motions where you lift it up and set it on your thighs in the sitting position, regrip the stone, and then roll it up your chest to the platform). I ran out of gas around 35 s or so, but I think there's a lot of room for improvement on these.
The tire flips were fun, but it should be noted that the 750# flip with two tires is easier than flipping an actual 750# tire because the top tire falls off as it starts to flip (same with the 900 and 1100). It's the same off the ground, I think.
The car drag is misery after about 35s. I tried a medium but steady pace, and it did not work at all. Last time I did this, it took 54s going at max. speed. Building up momentum is the way to go. Ya live and learn.
10-08-2007, 10:41 AM
good log. i'm going to keep an eye on it. strongman stuff interest me.
1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
Sponsored by USPLabs
Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
10-08-2007, 11:52 AM
Thanks. Are you interested in trying it or just following it? I'm sure you'd be quite a force at it given your powerlifting numbers. One of my training partners was a fairly successful powerlifter who started strongman about 1.5 years ago and has done very well.
10-08-2007, 12:06 PM
Both. I’m thinking of doing an event next year. A guy I used to lift with is a SM competitor and has all the implements to train with…tires, stones, ect. After catching up on your log I emailed him to see what events he is doing next year and see if I can do a 6 week training cycle with him prior to a meet. Not set in stone.
But catching up on your log inspired to take that first little step anyway.
1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
Sponsored by USPLabs
Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
10-08-2007, 12:43 PM
Awesome. 6 weeks will probably make for a solid training session. Finding an "in" to the scene is sort of key since the equipment is hard to come by.
We have a group of usually around 7 guys training on Sundays, and it's fun as hell. Every Sunday is like a mini-contest, and one of the guys keeps track of all the records for top performance. After my first training session in June, I was hooked. I figure that I'm not getting any younger, and SM or powerlifting is a great sport to pick up in my upper 20s.
Let me know if you have any questions, and I'll be keeping a close eye on your log (as I have been). And I may try those pause squats this week as my deadlift can use any sort of help that I can give it.
10-09-2007, 12:22 AM
squat to 14.5-14.75'' box (apparently the surface isn't completely flat):
405 - 4
315 - 12
front squats - as fast as possible especially at the top
2.5'' Crusher holds:
right - 43 seconds
left - 48 seconds
right - 2.51 s
left - 13.5 s
retry right - 1.03 s
retry right again - 4.97 s
This was my first time doing squats to the box without the mirror in front of me, and I was way off on my form. Monday squats just aren't working with the Strongman stuff on Sunday. I'll have to move them to Tuesday permanently.
10-09-2007, 12:34 PM
The crusher holds seemed to have really bothered my elbows. Maybe I should only do them every couple weeks.
Also I guess the handle width on them is 2.5''.
10-10-2007, 11:59 PM
225 - 2.9 (spotter touched me briefly at the elbows on third rep but I might have had it by myself)
325 - 2 + 1 forced rep
BW+135 - 7
BW - 20
A friend deadlifted 585 and almost got 605 raw today. It kind of pumped me up for DL tomorrow. Maybe I'll try to max out.
10-11-2007, 11:23 PM
snatch (sloppy form required):
550# hexbar hold:
round 1 - 40s
round 2 - 27s
upper back machine work
10-14-2007, 10:02 PM
235# atlas stone load and unloads to ~50'' in 60s:
6 + 1 load (time expired as I lowered it back to the ground)
8 tire flips:
21.97 s - PR by 3.1 s (beat the previous group record but a training partner got 20.63s)
460# yoke carry-width of a football field
My attempts at 285 were both very close. I locked one out with my arms but hadn't straightened out my knees from the push jerk. Both fell backwards behind the head. The cleans were much harder this time. I'll try lighter stuff for the next couple weeks and build back up to a max later.
The stones felt good again. I "single-motioned" the first two and my endurance seems a little better as I got the first 4 in 27s (same as last time) and then almost 3 more in the remaining time. Our platform is definitely higher than 48'' too. One issue is that our stone is slick as hell, but has a rougher flat spot on the bottom. I've been using this to get a better grip since it's so slick. I don't want to build a dependence on this, though.
The yoke carry was on a field of grass today which is much worse than the concrete that we've been doing it on. I still move slow, but my stability is getting better. Guys with wider frames seem to do much better. I don't have the widest frame by any means.
10-15-2007, 01:34 AM
Really nice workouts Jas! Nice deads bro. I haven't done box squats since high school. I loved them, but I could image them being awkard without a mirror.
10-17-2007, 12:06 AM
10-17-2007, 12:09 AM
10-17-2007, 02:33 AM
Thanks, Poly. That's kind of what I do, I just don't dip as extremely in the hips while locking out the arms. I should try to dip more, but it may not be possible to dip as much with a log because it is tougher to balance.
Thanks, UNC. I'm not real happy with my max on deads though, bro.
BW : 220.0
Squat to 14.75'' box (mirror today):
405 - 7 PR
2.5'' crusher holds:
right hand - 34 s
left hand - 35 s
right - 11 s
left - 12s
max pick up attempt with 125#:
right - fail, got it off the ground but couldn't stand up completely before it slipped
left - maybe, it fell right as I was standing up.
My 75# holds were pretty bad today, but my 100# holds were better. Weird.
10 is looking doable on squats, but, man, 7 was intense. I nearly passed out at the end.
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