Jas's Strongman Training log

[jas123]

I'm training for a NAS strongman contest in December with the following events:

1. 225 lb atlas stone loads to 48" platform for reps in 60 seconds (must unload each one yourself)
2. 405 lb squats down to a box for reps in 60 seconds
3. 445 lb deadlift for reps in 60 seconds
4. log press for 1RM
5. 275 lb farmer's hold for time

I'll be competing at LW (under 231) and training natty. It should be a pretty big event with solid competition since everyone that competes had to qualify. There may be around 12-15 LW.

Contest History: I've done two, one in July and one in August.

Current BW: 217.0

As for strongman equipment, most of my log pressing will be done on a wooden log with a 12 in diameter. Tire flips will be with a ~540 lb tire.

Sunday:

Sun.
I'll generally only include working sets and not warmups.

log clean and press (each rep)
225 -4 +1 clean
225 - 4

atlas stone loads to ~48'' in 90s - alternating between 185 and 230 stones
10 loads
- failed on a 230 in there so I had 6 with the 185 and 4 with the 230.

Farmer's walk - had to abort early with sharp lower back pain and call it a day.

[jas123]

Tues.
weight : 218

squats to a box about 15-16'' high :
355 -5
385 -3
405 -4

upper back work
core work


I think I had more in me at 405, but my back is still a little tender so I didn't push it much on any set today. I plan to make sure the box is at 15'' next week and maybe I'll even work for 14'' eventually to be safe.

[jas123]

Wed.

BW-217.0

Incline
275 -5
295 -4
315 -2 and 1 forced

Standing military
205 - 2 x 2

dips
BW + 135 - 8
BW + 160 - 4
BW + 180 - 3

shoulder assist

I haven't done incline or dips for a while, but they're not in too bad of shape. My standing military numbers were disappointing, but it was probably the inclines before that sapped my energy.

[jas123]

Thurs.

BW: 217.3

deadlift
415 - 13 in 47 s

grip work
115 on one end of a barbell and hold the thick outer part for as long as possible
left-32s
right-33s

125 same thing
left - 25s
right - 25s

light hang cleans for max speed
185 - 3x3

core work

I'm very happy with my deadlift set. It's touch n go at the contest so that's what I was doing. I never set it down just held it at the top to catch my breath between later reps.

My plan is to do heavy triples every other week and a high rep set in between those weeks. Today I did 415 so next high rep set I'll do 425, then 435, 445 and hopefully keep my reps around 12+.

[Alexander]

I'll be following closely. I need to start doing this sh*t.

[jas123]

Cool. You should start a log (then I'll try to beat your numbers every week...but probably fail). I almost called it Jas's Depravity Log : Emoticonfest 2007.

[mfbb]

good luck bro
i dunno much abt strongman so i'll try to learn somethin here

[brass monkey]

I'm jumping on board also
Those are some great number jas best of luck to you
my buddy trains for local comps he has a 180lb atlas stone.
I play around with it man that thing eats up my forearms just on a few reps shouldering, I cant imagine 225 for sixty you have my respect.

[jas123]

Thanks guys.

Brass, I hear you on the atlas stones tearing up the forearms. I couldn't believe it the first time I did it. I was training with a pro strongman and he had a 235, 265, 290, 330, 385 with about a 52''+ platform. He put loads of tacky on my arms and it just ripped every piece of hair off as well as a ton of skin. I can't use tacky for the contest so I've been training without it. Forearm pain aside, I love the stones. They really are the ultimate strongman event.

[Alexander]

What kind of supps are you taking? I wish I had a place to train strongman. The only one I know of is about 45 minutes away and they are some hardcore rednecks. I feel as if I don't watch my back properly I'll end up in some Pulp Fiction type situation, with a gag ball and all. I go to a creek that has a nice selection of rocks, of course they're odd shaped, not round. Lots of people walk their dogs back there, and they are not a fan of me lifting these stones. I tell them I'm just working out, and they look at me as if I just buried a few body's. I may end up taking the gamble of working out with the rednecks, they have a lot of equipment.

[jas123]

What kind of supps are you taking? I wish I had a place to train strongman. The only one I know of is about 45 minutes away and they are some hardcore rednecks. I feel as if I don't watch my back properly I'll end up in some Pulp Fiction type situation, with a gag ball and all. I go to a creek that has a nice selection of rocks, of course they're odd shaped, not round. Lots of people walk there dogs back their, and they are not a fan of me lifting these stones. I tell them I'm just working out, and they look at me as if I just buried a few body's. I may end up taking the gamble of working out with the rednecks, they have a lot of equipment.

Besides the usual (whey, multi, fish oil), CLout and I thought I'd try some bulk L-tyrosine since it's so cheap. Clout always puts a few pounds on me and helps a little with strength. I think I'm going to try RPM or bulk iicarin when I run out of Clout. I haven't researched them too much though. Let me know if you (or anyone viewing) have an opinion.

I hope you don't end up (it begins), but you should give it a try and would probably be pretty good. For example, I got 2nd in both comps on the log press (lost by 1 rep both times), and you're a stronger presser than I am. You could tear it up at 230. You could also try the Marunde Muscle forums and ask if there are guys around the DC area that train strongman.

Maybe I'll post some vids from those contests one of these days.

[Alexander]

I like Clout too. I tried RPM and thought it was pretty good. Never really gave it a fair run, but it seemed to help with focus and energy. L-tyrosine is a great, cheap supplement. Probably the best thing for focus out their.

It is cool that 230 is the weight limit. What do you think about a 230# division in MMA? Seems like a great idea to me. I don't like the fact that 265# is the limit for HW. I want to see some monsters fight. I like the idea of a 230# division and then an No-limit/SHW class.

I'll check out the Marunde site, thanks, and definitely post those vids if you get a chance.

[jas123]

Alright, maybe I'll give the RPM a try. How high did you dose the L-tyro? I've been going 1 g about 3-4 times per day and haven't been that impressed.

I like the idea of splitting up the HWs lower and not limiting the next class. 230 sounds good too. You could get all the 245 and under guys in that class when weight cutting is considered. There really aren't enough good SHWs to fill a UFC weight class, but there may be enough 240+ guys.

I'm not too familiar with the Marunde site, but I hear it's a great forum for strongman. Get a log started too so we can see those deadlift numbers.

[Alexander]

I always use L-tyrosine pre-workout only. 2.5-3g gives a nice kick. That and 3 or 4 RPM's makes a nice pre-workout stack.

I wish I could start a log now. It would help me since you're doing one too. I'm doing a bodybuilding routine right now, trying to throw on 10 pounds or so of quality mass. I want to get to a quality 240-245, hopefully 10% BF. Then I plan to go into a strongman/powerlifting style program. I'll definitely log that, but the bodybuilding log would suck.

[jas123]

Fair enough. 245 and 10% bf - damn, you're gonna be a tank like Monson. Do you use PH/PS or the real stuff much?

I'll throw those vids up tomorrow.

[Alexander]

Fair enough. 245 and 10% bf - damn, you're gonna be a tank like Monson. Do you use PH/PS or the real stuff much?

I'll throw those vids up tomorrow.

Looking forward to the vids. I think Monson is about 5'8", and my weight is distributed much differently, more similar to your build. I've tried a few things in the past PH wise. I'll PM ya, later.

[jas123]

Alright this is the first contest in July:

Log Press for reps in 90 s at 185: Got 2nd with 14 - lost by 1
This log is fairly similar to the one that I train with.


Keg load (100,150,175,195,210): Got 1st on this one. No one else at 230 got the last keg.


The other events were 18'' deadlift (4th) and tire flip / sled pull medley (1st). I tied for first but lost the tie breaker.

[jas123]

The second contest was a NAS gold one in August.

Log press - 13 in diameter, 200 lbs for reps in 60s, platform was uneven
I got 7 for 2nd and lost 1 again.


Fire Truck pull - 15k-18k # up hill in 60s or 80 ft total (no one in any weight class finished)
I moved the beast 23 ft and a few inches for 2nd.


Keg Toss - 5 empty kegs thrown over a 12' bar must retrieve as well for time.
I was 3rd with 36.78s. The event was advertised as a keg toss for max height so I didn't train right for it.


Yoke Carry - 500lb 40 ft up hill, turn, 40 ft back down
I was 5th. I seem to lack core stability and am not very good at this and farmer's walk.


There was also a truck deadlift and hold for max time. I held it for 41.8s for 3rd so I ended up in 3rd overall.

[brass monkey]

great vids Jas looking strong as hell
Alex check out Steve Justice he is a crazy redneck but he is one strong mofo. I'm almost embarrassed to tell you I bought his book lol

[jas123]

Thanks Brass.

Alex, I was kidding about the Monson ref. There's definitely a big difference between 6' .5'' at 245 and 5'8'' at 245. Thanks for the tip on the L-tyro. I tried it at 2-2.5 grams this morning and feel great. Definitely a great supp for the price.

EDIT: I fixed the videos so that the embedding works now.