Hateful's journey to being swole jacked
05-22-2008 01:04 AM
Jas, I do not compete but possibly in the future, I just love the effort and mindset it takes to do strongman. I am going to do some wheel barrow push/pulls, sand bag carries, and I have 1/3 of a telephone pole that is heavy, real heavy, I plan on carrying and flipping, as well as a medium tire for speed flips. I am working on getting a tractor tire, hopefull in two weeks I can score one. I am going to set some weights up outside to do almost an obstacle course of strongman type events with the weights, or do the weights first then the strongman. Either way it should be a pretty gruelling day, or atleast I hope.
05-22-2008 03:07 AM
Nice. A big part of strongman is just finding junk to train with, and it doesn't have to be pretty. Have you ever thought about making the telephone pole into a log for log pressing? I've always thought that it would work well. If you have some say in the tire size, I'd look for one in the 500-800 range. But a big part of the difficulty depends on how well you can grip the tread on the tire. I've done a 540 and 800 with about the same amount of effort because the tread was much easier to grab on the 800. It's great cardio! Maybe you know all this already so sorry if you do.
05-23-2008 12:07 AM
5-22-08 Heavy back, light chest 60 sec rest
Pullups 4x10 superset BB row 4x10 185 superset 1 arm cable pulldown 4x12
Hammer machine row 4x10 3 plates superset machine pulldown 4x10 2 plates
Kneeling rope pullover 2x20
Machine bench 2x20 superset machine flies 2x20
Workout went great, had a huge pump and felt strong. Jas, thanks for the advice on the tire, and I have thought about turning the log into a log press, I just have to figure out how to install some handles, one of my summer projects. I'm always open to new things so feel free to add comments. Ok tomorrow will be the big day, I'm gonna see how this shoulders, arms, and strongman goes. I am also going to see if I can get some video of some of the workout sessions up here within the next few weeks. Time for bed and then morning workout, everybody keep liftin heavy:clean:.
05-23-2008 01:31 PM
5-23-08 Shoulders, arms
Kneeling 1 arm log press 4x20, log was angled up from ground
Small tire lateral raise 4x10 superset medium tire military press 4x10 with pause on bottom
Medium tire clean and power press throw 4x6
Ground log skull crushers 3x15, one end on ground
Log 2 arm curl 3x15, one end on ground
Heavy a$$ rock pick up and press 5x1, yes very heavy and shaped kinda like a pyramid
Wheel barrow carry up and down hill 2 sets there back with heavy rock and both tires in
Today went over all well, some buddies got a large tire today so next week I should be able to get some flips in. Today was tough, very unorthodox and I loved it. I will try to incorporate more of these methods into my regular routine. I tried to squat the log, but could not get it onto my back in the proper position, I will try again next week. Time for a shake and then relaxing.
05-26-2008 01:22 AM
Real nice workout Hateful. I like it. Alternative training styles just make things interesting as hell. And if you have some friends to make it a competition it becomes even more fun.
05-27-2008 07:18 PM
5-27-08 Max effort lower body 2 min rest
Power sprints 2xhigh grip, 2xlow grip, 2x backwards these were done with a rolled up gymnastics mat that I pushed as fast as possible the length of the basketball court, very hard
Walking DB overhead lunge 4x9 20
Alternating 1 arm DB pullthrough from floor 3x8 45/50/50 superset 1 leg RDL's 3x7 60/60/65
Standing abs 4x15 superset med ball knee ups 4x12 4kg superset standing DB calf raise 4x15 45
Overall I good day, very tired after and still feeling wiped out this afternoon. Tomorrow is an offday so I might just get some cardio in after work, not sure yet I will see how my legs feel, good stretch session tonight as well.
05-29-2008 06:25 PM
5-29-08 Max effort upper
Floor press 135x5, 225x5, 275x5, 315x3, 335x2, 355x1 my wrist hurts and limited my pressing today, I think it is sore from the 1 arm DB pull throughs
1 arm T-bar row 4x10 2plates/+10/+10/+20 superset seated DB power cleans 4x12 20/25/25/25
1 arm DB side press 4x8 45/55/60/65 superset DB Incline curls 4x8 45/45/45/50
Laying DB extinsion 4x10 60 superset Explosive DB shrugs 4x10 100 done by letting weight rest completely then without using lower body shruging as hard and high as possible
Not bad, I felt like I had alot more in me for presses but my wrist had a huge effect on the floor presses, it should be better in a few days though. Next week I will try to bump up the running adding a speed day. Diet has been much better since this last weekend, I weighed in today at 214.4, looking about as lean as I was last weigh in. I'm hoping to get to 220 and be really lean.
05-30-2008 04:43 PM
5-30-08 Dynamic effort lower 60 second rest
Speed box squats 10x2 315
Speed step ups 4x6
Glute ham 3x8 5 second hold superset swiss ball back bridge 3x12
Standing DB calf raise 4x20 60 superset russian twists 4x10 35
Box jump 5x1, worked up to a set of 2 with 48" platform, new PR
05-31-2008 05:23 PM
Heavy bag work 20 minutes
20 yard relay with both tires and keg down/back twice 2 times through
Tire footwork 5 minutes
Just a cardio day today, got a heavy bag so I can start my boxing cardio days. Using the rest of the day to recover and come back stronger for this coming week.
06-02-2008 12:27 AM
6-1-08 Dynamic Upper Body 60 seconds rest
Old school speed bench 10x3 250 alternating grips
DB Incline 2x15 100
DB Decline 1x15 100 palms in
Wide grip full hang pullups 4x8 superset facepulls 4x12
DB upright row 3x10 70/70/75 superset tricep pushdowns 3x20
Narrow grip pulldown 3x11 150 superset seated hammer curls 60/60/65
Good pace today, I feel in good cardio and muscle endurance shape. I just got done watching the WEC fights tonight, I wish Jens could have won but still a great night of fights none the less.
06-02-2008 10:00 PM
6-2-08 Max effort lower body 2 min rest
Power sprints 2xhigh grip, 2xlow grip, 2x backwards, 1xflip
Walking DB overhead lunge 4x9 20/20/20/25
DB pullthrough 3x8 100/100/100 superset 1 leg RDL's 3x7 65/65/65
Standing abs 4x15 superset med ball knee ups 4x15 5kg superset seated machine calf raise 4x20 1 plate
06-02-2008 10:34 PM
Box jump to 48'' is awesome! I want try that as I always had a good vertical.
06-03-2008 02:34 PM
06-03-2008 06:52 PM
Thanks jas, I like the box jumps I feel they compliment max effort days quite well, and I also if done to begin the workout before the max effort lift they really warm up the body and get me ready to go. Jtfootball, I live in a place that none but I know, but if I did play ball somewhere real I couldn't say where. Looking forward to max effot upper tomorrow, I believe I am going to do some speed work in the PM as well. I picked up some wraps and MMA bag gloves last night so I can get some good cardio in without breaking my hands.:bruce1:
06-04-2008 08:55 PM
6-4-08 Max effort upper body
Floor press 135x5, 225x5, 275x5, 315x3, 335x2, 355x1, 375x1, 385xmissed
T-bar row 4x10 4plates/5/5/6 superset seated DB power cleans 4x12 25/25/30/30
1 arm DB side press 4x8 60/65/70/75 superset DB Incline curls 4x8 50/50/50/55
Laying DB extinsion 4x10 60/65/70/75 superset BB shrugs 4x25 225
Hit a new PR on floor press with 375x1, went up pretty easy, 385 I rested only about 45 seconds and couldn't get it, everything else felt nice and smooth, could have gone heavier on a few other exercises. Tomorrow is dynamic lower and we also have a 7 on 7 with the team so I'll get a little running in there.
06-05-2008 05:30 PM
6-5-08 Dynamic effort lower body
Speed box squat 10x2 275+1chain 1 min rest
Step ups 3x6 185 superset speed step ups 3x6
Glute ham raises 3x8 superset 1 leg swiss ball back bridge 3x12
Russian twists 4x12 35 superset standing DB calf raise alternating in/out 4x20 70
Box jump 5x1 50" PR
Today I was feeling great, maybe it was because I have been getting more sleep lately, but I worked up to 50" on box jumps and got 5x1, now I have to figure out how to get the platform only 1/2" to 1" higher each time. 7on7 is tonight so I will get a good warm up and use that for my running today. Tomorrow will be an off day for lifting but I'm either going to do some boxing or speed work, not sure yet.
06-06-2008 08:16 PM
6-6-08 Boxing cardio
30 minutes bag work
10 minutes jump rope
10 minutes footwork with tires
06-07-2008 03:25 PM
6-7-08 Repitition upper body 2 minutes rest
DB bench press 100x25, 110x16, 120x11
Jump catch pullups 4x8 superset rear delt raises 4x12 20/25/30/35
Lateral raise 2x12 40/45, Seated no back support DB military 2x7 85 superset 4x15 dips
DB shrugs 4x10 120 superset Zottmann curls 4x10 40/40/45/45
Tomorrow is hopefull going to be a strongman day if the weather cooperates. Time for food and a nap as I work tonight from 2AM til 9AM.
06-08-2008 11:42 PM
6-8-08 Max effort lower body/ strongman
Keg toss 7x1
Backward sled drag 220 4x30 yards
Tire flip 4x30 seconds
Farmers walk 65 3x60 yards
Seated sled pull 2x30 yards 220
Prowler challenge x1
Today went well. It was storming all morning so the ground was nice and slippery which made it much harder. Legs a pretty sore but I should be recovered fine. Tomorrow is an offday so I will do some form of running/cardio.
06-10-2008 08:56 PM
6-10-08 Max effort upper body 2 min rest
Incline bench 135x5, 185x5, 225x5, 275x3, 295x3, 315x1, 335x1, 355x1, 365xmiss I got 3/4 up with good bar speed and then my feet slipped and hips came up, I stalled and struggled for a good 5 seconds then the spotter, grabbed it, I wasn't goin anywhere anyways
T-Bar rows 4x12 4plates/5/6/7 superset DB seated power cleans 4x12 25/30/30/35
1 arm side press 4x7 75 superset incline DB curl 4x9 50
Laying DB extension 1x15 70 superset BB shrugs holds 225 5 second rest 20 sec/15/10/10
Brutal day today my forearms were really pumped. I weighed in at 218.8 today so I am putting on some quality mass. Dynamic lower tomorrow and hopefully I can get a video camera for my box jump.
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