Jas's Strongman Training log
- 10-18-2007, 12:12 AM
- 10-19-2007, 12:04 AM
stiff-legged overhand deadlift from about a 7'' box:
21 reps of 225 in 60 s
550# hexbar hold:
round 1 - 30s
round 2 - 30s
This week was an off week from heavy deads so I tried the stiffys to build up endurance for my stone loads. I had planned on a set of hang cleans or power cleans for 60 s, but ran out of time.
- 10-19-2007, 02:07 PM
Hi,i read your log today,you are doing very good.
There is many things that interesting me about your workout,especially dips,i saw that you are doing them with weight...180 pounds is amazing in this exercise,you also said that you didnt train them for a while.
Can you tell me how did you train them,how much reps and sets,because it is not easy to achive this level of strength in dip station,and im very interest in dip workout...
10-20-2007, 12:57 PM
I mix it up as far as how I train them. If I'm feeling fairly beat up, I'll just do them with my bodyweight for high reps. If I go heavy, I'll do something like
BW+45 - 10
BW+90 - 5
BW+135 - 5
BW+180 - 5 (or whatever I can get here)
10-21-2007, 07:41 PM
log clean n press:
225 -4 + 1 clean
225 -4 + 1 clean
farmers hold with 280 per hand:
farmers walk with 230 per hand:
tire flips in 1 minute:
16 (17th fell at 1:01)
4 in <10s
8 in 24s
16 in 56s
235# stone loads and unloads in 60s:
The stone loading event is last in the contest so we tried it after some fatiguing events and it sucked. I had weird forearm pains. I tried to not use the flat bottom for grip as much as well.
It seems like after 4 clean n presses on the log regardless of the weight, I'm out of gas. I felt like I was at the top of Everest after the fifth clean, no oxygen.
The farmer's handles are new but the handles are slick and unknurled. They'll take some getting used to. I actually deadlifted them easily which was a concern for me.
The tire will be for conditioning on the stone, and I hope to keep doing this one as it's a good whole body workout for 60 s.
10-24-2007, 12:23 AM
I skipped squats this week to give my legs a break. I may have rushed in to the low box height a little too quickly so I felt like I needed a week off. The power cleans felt fairly good, but my form is terrible. I wanted to go heavier but the catches were killing my wrists and elbows. I need to find someone to help me with my form.
10-24-2007, 01:00 AM
What up, Polynomial. I can't seem to stop pulling with my arms on those power cleans.
By the way, you can embed youtube videos like this
[y t]12bczFB2X-4[/yt] (except delete the space between the first "y" and "t")
10-24-2007, 01:25 AM
I tried thinking a bit about the physics of the movement and I think that it helps in understanding of what's going on. So for now, forget about the power clean and consider a vertical jump: the force that propels you upward is generated by your legs at the floor. Once you're in the air, you have no other force acting on you except for gravity.
The power clean is similar in that the force that acts on the bar that sends it traveling up is transferred from your legs, through your trunk, and then through your straight arms to the bar. Once the bar is initially propelled upward, the only force acting on it should be gravity. As the bar is flying up, you can relax your grip and easily rotate your arms and catch the bar on its way down.
I guess that what you could theoretically do is at the top of the second pull (when you jump), just let go of the bar. It should fly up, then you can try to catch it, but I suppose that people prefer to keep their hands around the bar for some control
At least this is my current understanding, and it might be totally wrong.
Edit: Oh yeah, and also, pulling up with your arms is essentially trying to do an upright row as the bar is traveling up. Well, even though it's traveling up, the only force acting down is gravity, so you're basically trying to do a 265lb upright row. My guess is that people can power clean a lot more than they can upright row, and my point is that after "jumping" the bar up in the air, any sort of arm pulling isn't really adding much to the distance that the bar travels up.
10-25-2007, 01:08 AM
Cool, I'll keep at it.
BW - 35
BW+45 - 12
A good day of lifting, overall. 345 may have the most efficient heavy incline rep that I've ever done although I probably got a decent bounce off the chest. I was hoping that 355 would go the same way, but oh well.
10-25-2007, 01:59 AM
10-25-2007, 11:29 AM
Yeah, but that's not saying that much these days.....
Oh, and look out on incline, GG, I'm coming for you.
10-26-2007, 01:07 AM
deadlift - touch n go reps in 60s (belt, no straps)
rack pull medley - do a rep and add 25# on each side, then do another ... (belt+straps and the bar started in front of the knee cap ~19-20'')
round 1 -
605 - fail
615-fail (just added 10's this time)
wide grip overhand pullups-15
close grip with hands perpendicular to shoulder line-14
pinch grip - take 2 25's and put them together with the flat side out and hold
2 35's - pretty much failed from the start
My training partner said he had never seen anyone bounce the bar as hard as I did. There are no restrictions on bouncing so I plan to get the most mileage out of the bounce as possible. Cheap, maybe, but I'll take it. I got the 11 in about 45s before I set it down. I seem to have nothing left for any more reps after the set down. As I've said before, the first few inches are my weak area so this makes sense.
10-26-2007, 10:52 AM
Also, I only have a ****ty picture camera and not a phone camera, but I can lend it to you if you wanna take some movies to analyze your technique.
10-26-2007, 11:28 AM
Oh, it's possible.
Form : Hard to say on the later reps, but it's pretty good on the earlier ones as far as back position. To do them fast and get a bounce, I use hardly any legs. Basically, I lower it stiff legged to get as much speed as possible. Others in the contest agree with me on the "use just a little leg" philosophy.
10-28-2007, 09:30 PM
Strongman Sunday :
log press (1 clean and then pressing reps):
190 per hand - ~67 yards
280 per hand - ~2 yards (training partner wanted to try it - this weight is above my DL max.)
tire flips in 60s (wet grass and water in tire):
stone loads over bar in 60 s
230# stone - 4 (bar height 50'')
160# - 10 (bar height 57'')
Very happy with 245-5 on the log. I mentally focused on really getting a good quick burst at the bottom and it helped. I think that I'll stop the clean and press reps since the press is the limiting factor these days. 255 was tougher and maybe I was worn out but I did a good job of getting under it to sort of push jerk it up.
I've always been fairly poor at farmer's so I was rather pleased with my performance. One of my training partners has won a number of farmer's hold events and thinks that farmers walk is actually better at improving your holds than practicing the hold itself. Interesting.
I had 4 flips in 9s on the tire and then I just couldn't grip the thing any more. It kept sliding out of my hands as I tried to flip it. A guy in his upper 40's who recently had a hip replacement tied me, and a 170 #er beat me by one. Haha. (They are both great competitors, though. I just usually beat them at this event.)
The 230# stone rolled around in the wet grass making it slick as hell so 4 was pretty good IMO. I decided playing around with the 160# (which has a plastidip coating so it is easy to grip) would be a good conditioning event to close and fun too.
10-29-2007, 01:02 AM
10-30-2007, 01:08 AM
Monday - shifted days for my training partner who had some personal stuff going on this week.
squat to 14.5'' box(belt + knee wraps):
front squats (high-speed triples for explosive leg drive on the log):
I wasn't quite in the "groove" on the 405 set. As far as supplements go, I've been taking some RPM pre-WO and it's just OK. I feel like it lost it's effect for me, or at least it's just not very strong. I think the reverse tolerance claim is BS (which isn't surprising). I've never tried more than 4, though, so maybe I'll give 5 a try on Thurs.
I've got some Clout on the way, which always seems to add a few pounds on me. Maybe I can get up to 223 or so by Dec. 15th.
10-30-2007, 01:16 AM
10-31-2007, 11:07 PM
standing military with dumbells
incline with 2 s pause on chest
BW - 25
My 235 success was a long 2-3 s rep, not sure why I tried 240 after. Standing military is definitely a game of inches. 5 extra pounds can feel like a ton. I liked using the dumbells a lot too and may start including them more often. It's gotta be good for the stabilizers.
11-01-2007, 04:42 PM
What is your posture like on those standing military presses? Are you leaning back like a mofo, or staying straight up and down? Workouts are lookin good. I'm off to go hit my day late max effort bench day, later.
11-01-2007, 05:49 PM
When I explode off of my chest, I have a tendency to thrust my back backwards but not to a ridiculous degree from what I can tell. Honestly, I sometimes contort my back to finding the easiest angle of pressing, not on purpose, it just happens. My 225-3 set last week was probably ugly as hell. Using a belt really helps on these if you ever do them. It gives you something to sort of resist backwards against. It might help with push pressing as well since you said that you used to do those.
Good luck on the ME bench.
11-01-2007, 08:34 PM
11-02-2007, 12:55 AM
Yeah definitely feel like my CNS gets taxed to hell. When I first started doing the stone loads regularly and was trying to go heavy weekly on deads, I actually failed on a 1 rep warmup dead at 455. I knew my CNS was fried to hell if I failed at that. I think it's natural to thrust back on the standing military to explode off the chest.
525-1 new PR
widegrip pullups: 16
closegrip : 15
135-3 (trying for max. speed)
550# hexbar (I guess most people call it the trapbar) hold:
Well, I figured out the perfect preparation for deadlifting heavy. Usually I look at it too long and get nervous and go up to the bar then back away...... On a 455 warmup as I went down to grab the bar, my belt hit the volume button of my Ipod turning it up ridiculously loud. It was very unpleasant so I just wanted to do the rep as quickly as possible and I did it as easy as a 315 rep. This didn't allow me to worry about it and pace around. So I turned the music up really high on my other sets and it worked really well too. Not really ingenious or anything, but it did the trick.
My training partners said my 525 rep looked as painful as any deadlift rep that they had ever seen. I got it stuck about 5'' off the ground for maybe 3s or so and the full rep probably took over 5s. I didn't feel too bad, but we'll see how it is tomorrow. I'm going to start doing some rack squats to give me some more power off the ground. Any suggestions on a rep scheme for these? Heavy singles?
I tried 5 RPM tonight, and it really performed well. I guess that I just wasn't taking enough and maybe spoke too soon. Unfortunately, I'm still really stimmed up, and it's midnight here. Might be a long night. Oh, and first day of Clout today.
11-02-2007, 01:12 AM
11-02-2007, 03:18 AM
I just re-read in starting strength (2nd edition) that in a correct deadlift the quads are used first to straighten the knee. So it sounds like you might try some front squats or something like that to strengthen your quads? (good practice for the clean, too).
Name the place and time for the camera, just give me a couple of hours of notice so that I can charge it.
11-02-2007, 11:47 AM
11-02-2007, 05:00 PM
1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
Sponsored by USPLabs
Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
11-02-2007, 05:36 PM
The idea is to start with the bar at height so that if you reached your arms down, they would be in the position to grab a barbell resting on the floor. In a DL, the first part of the motion is mainly your legs starting to straighten with the angle that your back makes with the floor staying relatively constant. Since you are starting at the bottom, the rack squat simulates the leg drive/push off the bottom of the floor and should provide you with more explosive speed off of the ground.
A lot of local PLers use this training technique which I think may be a little more old school and combine it with rack pulls, stiff legs, and shrugs.
I may also try some high rep halting deads as well or instead of.
11-02-2007, 07:05 PM
post up a vid of your dead when you get a chance.
the lift is completed by driving the hips through and not by lifting with the legs. you never lift with your legs during any point in the lift and your back should never stay at the same angle. The angle of the back should change at the exact same rate (in an optimal world) as your legs. Because you are driving the hips forward...not doing a squat or a stiff leg dead.
1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
Sponsored by USPLabs
Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
11-02-2007, 08:04 PM
Well, driving the hips through at the end isn't a concern for me so that's not what I'm trying to work on. I said the angle the back makes with the floor stays constant, meaning that as the bar rises your hips should open up too but at a rate that keeps that angle fairly constant at least for the first ~6'' or so of the lift.
By the time the bar gets to your knees, your knees should be getting close to being locked out (ie maybe at a 165-168 degree angle but it will depend on anatomy). If your legs aren't reasonably close to being locked out then the bar has to travel around your knees in a suboptimal (and probably painful) path. So the first part of the lift you should be straightening out your knees to a great degree and as you said your hips will open up as well. The rack squat will simulate this straightening out of the knee but your hips won't be back as far and your torso will be closer to erect than on a deadlift so (I think) you can use more weight.
I was definitely wrong when I said 3/4 of a squat a few posts ago. It should be more like the last 1/3 of the squat for the rack squat.
Anyway, I won't swear by the rack squat because I haven't ever done them, but I know some people that do swear by them.
11-04-2007, 12:55 AM
Pump-up video for tomorrow's strongman training - 400# log press
Rage inducing video to fire up for tomorrow's workout. (Who the **** would do these?)
11-04-2007, 01:00 AM
The second video, that should work for you, I mean I'm pretty pissed right now. Was the guy in the first video using a loop? The lift was ok, but I was more impressed by him lifting his foot off the floor when he had the weight overhead, haha. It's always hilarious when some monster does some ghey little movement. The WSM competitors celebrations are almost always incredibly feminine somehow.
11-04-2007, 01:16 AM
11-04-2007, 03:07 AM
11-04-2007, 01:46 PM
If he was using a loop in the belt, after he set the log on his knees, he would have thrust his hips forward slightly to hook the loop under the log which acts as like a third arm coming out of the belly button to help lift the log.
11-04-2007, 01:47 PM
11-04-2007, 08:18 PM
log press (1 clean then presses):
log cleans without using a loop:
tire flips in 60s:
farmer's walk with 190# per hand:
My left arm was bothering me a little too much for the stones. At 265, the log is very hard to catch on your chest after you press it. You either smoke your chin or it falls forward and you have to really lean back and use your biceps to keep it up. I felt like I had another rep in me at 265 but I lost it coming back down to my chest after the 2nd one.
It was lower 50's today for the workout and it seems much harder to grip the rubber on the tire in this weather. This really gets my heart going.
11-04-2007, 09:59 PM
Nice workout Big Dog. You should tell your GF about that. I'm sure she'll get a kick out of someone thinking that she would call you Big Dog, assuming she has a good personality and would never in her right mind call you something like that.
11-04-2007, 10:48 PM
11-04-2007, 10:52 PM
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