Jas's Strongman Training log

jas123 said:
Sweet, what everyone wants, to be high rep master with a low max. I actually think that the box was a bit high at the contest and I went 1-2'' lower for this max attempt. I think I would have gotten 490 or so.

So no hitching for this contest right? Note that strongman events allow hitching and some people are crazy good at it.

Buki, I'm gonna try barefoot Dling when I get home from the holiday travels. The "fitness" place I'm hitting for the holidays would probably kick me out. :frustrate

Mullet you told me you were 175# a few days ago. :nono:
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I was/am. I'm tiny dude, more or less calories one day I can easily go 170-175.
 
Mon.

BW -223

225# clean n jerks in 60 seconds - 6

light push jerks - elbow hurting so I aborted

snatch
175-3
195-1
205-1
215-1 PR

core work

pinch grip with 2 wide 25# plates -
right - 22s
left - 26s

Merry Xmas. Those C n J's in 60s are a b!tch! Very tiring. I'll try to work up to 10 or so by March.
 
jas123 said:
Mon.

BW -223

225# clean n jerks in 60 seconds - 6

light push jerks - elbow hurting so I aborted

snatch
175-3
195-1
205-1
215-1 PR

core work

pinch grip with 2 wide 25# plates -
right - 22s
left - 26s

Merry Xmas. Those C n J's in 60s are a b!tch! Very tiring. I'll try to work up to 10 or so by March.
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Damn, you can snatch 215, that's really good, I think. I may try some snatches for fun. I remember a while back doing some overhead squats ATG, 135# was a motherfvcker.
 
Mulletsoldier said:
I would standing straight. If it was bottom-cap when you bent that would be somewhere around 4" near the shin.

I am about 170 @ ~9% right now. I could cut down to 6-7% without losing much strength at all. But that wouldn't improve my coefficient that much.

I was just too close to the bar on that pull as well. More scraping than lifting with the legs. =P
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I noticed today while doing mid-cap rack deads, that their is no difference between standing straight and being in bent position, because the knees cannot go forward, so they're stuck in the same position, know what I'm saying?
 
Alexander said:
Damn, you can snatch 215, that's really good, I think. I may try some snatches for fun. I remember a while back doing some overhead squats ATG, 135# was a motherfvcker.
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I don't exactly drop down too much on them to catch it or have good form. I bet you can work up to that quickly. They're fun as hell. I did full overhead squats once and did 135x8. It was a b!tch though.
 
Alexander said:
I noticed today while doing mid-cap rack deads, that their is no difference between standing straight and being in bent position, because the knees cannot go forward, so they're stuck in the same position, know what I'm saying?
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Yeah, you can't get any leverage if you're mid-cap. It's a straight-up Rack Pull.
 
Wed. - pulling day

DL
475-1
535-1 :dl:
545-0 :rasp:

Stiff legged DL (double overhand)
405-5

"Ego killers" aka GHRs
6 half reps?
1 full rep +3 half reps

core work

Went barefoot on DL for 475 and my feet slipped. Thanks Kabuki and Alex :nutkick: ;) JK probably a bad surface coupled with excessively sweaty feet. I gave up after 5 on the stiffys because the stupid decagonal plates just kept rolling around. :frustrate

I need to reconfigure my days or something. I didn't really feel recovered from the pulling on the cleans and snatches from Mon. I think I have more in me on DL.
 
jas123 said:
:icon_lol:

Edit: Holy sh!t, I skipped those curls at the end the first time. Those are priceless.
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I saw that video on youtube before I saw it here. Not the prettiest deadlift I've ever seen, but man, he really put up a never say die effort there.
 
VolcomX311 said:
I saw that video on youtube before I saw it here. Not the prettiest deadlift I've ever seen, but man, you really put up a never say die effort there. Major props :clap2:
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That's not me or anyone here. It's just some random guy. We were laughing at the hitch, but it was a ballsy effort, no doubt.
 
Fri - pressing day

gym BW - 226

standing military
215-5 PR

incline
315-3 + 1 forced

dumbell standing military
100's - 2
105's - 2

crucifix hold with 25# dumbell in each hand - 40 s

pull ups - 15
chins - 8

3.5'' wide pinch grip board with 35# hanging on it
right - 40s
left - 37s

3.5'' wide pinch grip board with 50# hanging on it
right - 14s
left - 12s
 
Alexander said:
I'll have to try that out, as I have two pair, one that I never wear. Why is it better than barefoot or socked?
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sorry for late reply...i read this then couldn't remember where it was later to reply to it.

For deadlifting there is no advantage except in PL where shoes, moccasins, or slippers are required. Socks or barefoot are not allowed so a soleless chuck would be better than a regular chuck for Competition.

As for squatting i just cringe at people that think barefoot, socks, or wrestling shoes are acceptable...just as bad in its own way as are running or crosstraining shoes. I feel like beating people when i see this.
 
kabuki said:
sorry for late reply...i read this then couldn't remember where it was later to reply to it.

For deadlifting there is no advantage except in PL where shoes, moccasins, or slippers are required. Socks or barefoot are not allowed so a soleless chuck would be better than a regular chuck for Competition.

As for squatting i just cringe at people that think barefoot, socks, or wrestling shoes are acceptable...just as bad in its own way as are running or crosstraining shoes. I feel like beating people when i see this.
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Oh ok, I though you were allowed to deadlift in certain socks, but I guess they're slippers. Jas, let this be a lesson to you, get some Chucky's for squatting:nutkick:, no more squatting in your prada's:nono:
 
jas123 said:
Wed. - pulling day

DL
475-1
535-1 :dl:
545-0 :rasp:

Stiff legged DL (double overhand)
405-5

"Ego killers" aka GHRs
6 half reps?
1 full rep +3 half reps

core work

Went barefoot on DL for 475 and my feet slipped. Thanks Kabuki and Alex :nutkick: ;) JK probably a bad surface coupled with excessively sweaty feet. I gave up after 5 on the stiffys because the stupid decagonal plates just kept rolling around. :frustrate

I need to reconfigure my days or something. I didn't really feel recovered from the pulling on the cleans and snatches from Mon. I think I have more in me on DL.[/QUOTE


Is 535 a PR for you? What kind of GHR's are you doing? Their is no way that you can be that bad at GHR's with a typical GHR machine. Are you doing the kind where someone holds your ankles and you lower yourself to the floor? Damn, I destroyed this post somehow.
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Alexander said:
Oh ok, I though you were allowed to deadlift in certain socks, but I guess they're slippers. Jas, let this be a lesson to you, get some Chucky's for squatting:nutkick:, no more squatting in your prada's:nono:
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I just ordered a pair of Invalid Link Removed. They're fairly cheap and I've heard some good things.
 
Polynomial said:
I just ordered a pair of Invalid Link Removed. They're fairly cheap and I've heard some good things.
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Hmmm, let us know how you like them. For squatting I don't think anything can beat a Chuck Taylor, and they're dirt cheap, plus it's a hot look. I've got the ones with the flames on the side, JK, regular blacks for me.
 
Alexander said:
Is 535 a PR for you? What kind of GHR's are you doing? Their is no way that you can be that bad at GHR's with a typical GHR machine. Are you doing the kind where someone holds your ankles and you lower yourself to the floor? Damn, I destroyed this post somehow.
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Yeah, 535 was a PR. Fro GHRs, I hooked my legs on a lat pulldown machine so that I had nothing in front of my knee to resist against.

Those look pretty nice, Poly. I think I may buy a metal log, but eventually I'll put some shoes on my list.

BTW, 2007 WSM is on ESPN right now :head:
 
jas123 said:
Yeah, 535 was a PR. I hooked my legs on a lat pulldown machine so that I nothing in front of my knee to resist against.

Those look pretty nice, Poly. I think I may buy a metal log, but eventually I'll put some shoes on my list.
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I got mine in size 13 so if you're close to that you're free to try them out, as long as you don't suffer from foot AIDS.

Also Invalid Link Removed.
 
jas123 said:
Yeah, 535 was a PR. Fro GHRs, I hooked my legs on a lat pulldown machine so that I had nothing in front of my knee to resist against.

Those look pretty nice, Poly. I think I may buy a metal log, but eventually I'll put some shoes on my list.

BTW, 2007 WSM is on ESPN right now :head:
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WTF, that sounds horribly difficult, and like an injury waiting to happen. Find a GHR machine or a low cable pully and do pullthroughs. Pullthroughs are such an amazing exercise, I need to get back on em.
 
Polynomial said:
I got mine in size 13 so if you're close to that you're free to try them out, as long as you don't suffer from foot AIDS.

Also Invalid Link Removed.
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He has really sweaty feet, from what I understand. I guess as long as he promises to double up on socks.
 
No pain, no gain, Vanavich. Man up. ;) I have a place to do them at my normal gym, but being away and working out at a fitness gym made it impossible to find a good place.
 
I've seen those before Poly, but I want a 12'' one and that's more than I'm willing to spend. I'll search around and I have to figure out what I can fit in my car.
 
Wed. - Oly day

226# (kg bumper plates) clean and jerk reps in 60s - 8 (in 54s) PR

Snatch
221-1 PR
231-0
231-1 PR

overhead squats
135-8

3.5'' pinch grip device with 50# hanging
right hand - 27s

device broke

2 25# plates (smooth side out) pinch grip hold
left hand - 17s

crucifix hold with a 25# dumbell per hand - 46 s

300# per hand farmer's hold - 30s

Did a much better job of getting under the bar than I expected to on snatches. I still don't have good form but it's improving.
 
230 is really good, especially if you have bad form. Hopping under that bar is a scary proposition when your form is not completely there, at least for me.
 
Thanks, Poly. The vid is a 635 rack pull which was about 1'' to 1.5'' below the contest level I think. The second plates in are hundo's.

Fri.
BW-221

Rack pulls at least an inch below midcap:
565-1
605-1
635-1

Double overhand fatbar stiff leg DLs (fat bar is 2.5'' or 3'' thick, Poly do you remember?)
207-5
257-1 (I lost it right around lockout so it was questionable)

squats (w/ wraps + belt)
455-3 (first rep was a little high)

pause squats
225-9

I hope to get 675 at least on the rack pulls and stay above Alex's full DL, I'm pathetic. I think that I had 650+ in me today although it looked harder than I remembered on the vid. I always feel like I round my back on these though????

I've been taking too much ibuprofen for a while (since summer with a few breaks), about 800mg 3 x daily, and it's time to cool it. I'll try just icing and heating or maybe switch to naproxen.
 
Alexander said:
230 is really good, especially if you have bad form. Hopping under that bar is a scary proposition when your form is not completely there, at least for me.
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Uhh, it was 231 fvcker. :lol: Yeah it is a little scary. My first 231 attempt was the first time I've failed at any snatch rep ever. I've gotten pretty good at catching things, though, between this and the log.
 
jas123 said:
Not sure Alex. I want to stay quick and speedy and explosive so I don't know if 245 is wise for the athletic events. I think I might try a contest March 1st with the following events:


Barbell Clean and Press: **
For reps, full clean and press each rep.
60 second time limit.
Press, push press, push jerk or split jerks are allowed.
Presses must start at or below chin level and must be locked out overhead.
DO NOT DROP THE BAR. Lower the bar under control.
Equipment allowed: Belt, elbow sleeves, wrist wraps, chalk.
Equipment NOT allowed: Elbow wraps.
LW: 225, HW: 245, Teen: 185, Women: 115


Box Squat: **
For Max, 3 attempts, ever increasing bar, be prepared to possibly follow yourself.
Wessels Rule will be in effect.
Standard Olympic barbell and power rack.
A box will be set up prior each athletes turn to determine parallel (hip joint at or below knee level)
Must wait for judge’s signal before squatting.
The athlete must squat down to a box, touch the box and squat back up. Athlete may sit on box.
Equipment allowed: Belt, Knee sleeves or wraps.
Equipment NOT allowed: Squat or deadlift suits, groove briefs.


Crucifix Hold: **
One attempt for maximum time.
Standard dumbbells will be used.
Palms must be facing outwards.
Dumbbells must be held out from the sides of the torso at shoulder neck level.
Fists must be no lower than chin level and no higher than fore-head level. Athlete will be given one warning, after which once the plain is broken time stops.
Head, shoulders, and hips must stay in contact with the upright at all times.
Equipment allowed: Wrist wraps, elbow sleeves, belt, chalk.
Equipment NOT allowed: Tacky.
LW: 25, HW: 35, Teen: 25, Women: 15


Pinch Grip Hold:**
One attempt for maximum time.
3 ½” block and loading pin will be used.
Athlete may pick left or right hand to perform lift.
Time starts when the implement is locked out, time stops when the implement hits the ground.
Equipment allowed: Belt, Knee sleeves or wraps, chalk.
Equipment NOT allowed: Tacky.
LW/ HW: 50, Teen: 40, Women: 25


Keg Carry:
One attempt, 60 second time limit.
160’ course with turns at 40’.
Keg may be set down throughout the course. Time stops when keg/ athlete cross the finish.
Distance will be measured if athlete is unable to finish the course.
Keg must be carried to the front of the body. No shouldering, dragging, sliding, or rolling allowed.
Equipment allowed: Belt, Knee sleeves or wraps, arm sleeves. Chalk only.
Equipment NOT allowed: Tacky will NOT be allowed.
LW/ HW: 220, Teen: 190, Women: 130 keg
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Alright I officially sent in my entry form for this one today so I'm doing it, but probably solo this time. I picked up my 200# keg yesterday and it felt heavy as hell :rant:. Filled it up to about 220 and will take it out for a stroll this weekend.
 
jas123 said:
Thanks, Poly. The vid is a 635 rack pull which was about 1'' to 1.5'' below the contest level I think. The second plates in are hundo's.

Fri.
BW-221

Rack pulls at least an inch below midcap:
565-1
605-1
635-1

Double overhand fatbar stiff leg DLs (fat bar is 2.5'' or 3'' thick, Poly do you remember?)
207-5
257-1 (I lost it right around lockout so it was questionable)

squats (w/ wraps + belt)
455-3 (first rep was a little high)

pause squats
225-9

I hope to get 675 at least on the rack pulls and stay above Alex's full DL, I'm pathetic. I think that I had 650+ in me today although it looked harder than I remembered on the vid. I always feel like I round my back on these though????

I've been taking too much ibuprofen for a while (since summer with a few breaks), about 800mg 3 x daily, and it's time to cool it. I'll try just icing and heating or maybe switch to naproxen.
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That's a lot of ibuprofen. I never take painkillers, they tend to upset my tum tum.

Did look like you rounded your back a "smidge". I do it all the time without knowing. Looks like you might be pulling your shoulder blades together a little on your deads. I try to keep mine completely relaxed, saves a few inches on the deadlift. That clip of you deadlifting made me realize something, I'll PM you.

How are those pause squats performed, and what are you getting out of them?
 
Alexander said:
What are you, the Aleksander of rack deads? Looked like you woke up from a nap to perform that lift, you Hobbit:think: I take more of a Kharitonov approach.
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Are you drinking already Alex? Fess up? An 11 am workout is early for me, though.
 
jas123 said:
Are you drinking already Alex? Fess up? An 11 am workout is early for me, though.
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Nah, I'm about to workout. I rarely drink before workouts, it can be fun though. I'll definitely have a stiffy for my PWO drink, kidding, that sounded gay too. Not sure why you asked if I was drinking, other than it is likely. The hobbit thing was Mullet's joke, or attempt at a joke.
 
Alexander said:
That's a lot of ibuprofen. I never take painkillers, they tend to upset my tum tum.

Did look like you rounded your back a "smidge". I do it all the time without knowing. Looks like you might be pulling your shoulder blades together a little on your deads. I try to keep mine completely relaxed, saves a few inches on the deadlift. That clip of you deadlifting made me realize something, I'll PM you.

How are those pause squats performed, and what are you getting out of them?
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Maybe the pkillers have been f-ing up my stomach more than the Clout.?

If I try to arch my back on rack pulls, I get no pulling power it seems. Then I round a little and it moves. :blink: I stop at the bottom of the pause squats for about a second or 2 and then press up. It's supposed to split up the two movements and eliminate the benefits of the "bounce" at the bottom. I've heard it's good for hamstring strength and can help on deads. It's also an old Russian secret that I picked up from training with Fedor.
 
jas123 said:
Maybe the pkillers have been f-ing up my stomach more than the Clout.?

If I try to arch my back on rack pulls, I get no pulling power it seems. Then I round a little and it moves. :blink: I stop at the bottom of the pause squats for about a second or 2 and then press up. It's supposed to split up the two movements and eliminate the benefits of the "bounce" at the bottom. I've heard it's good for hamstring strength and can help on deads. It's also an old Russian secret that I picked up from training with Fedor.
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You advised me to use pause squats for quad development, thanks bro, now it helps with hamstring strength, trying to F me up I see. I never arch my back with deadlifting, it just stays in a neutral position, flat maybe semi-rounded. So you, Fedya, and JCVD were kicking it huh? I would think the ibuprofen would be the culprit, but you never know.
 
Yeah, we're in competition so I'm fvcking you up. I've also heard that flat bench increases your DL more than DLing does. :twisted:

The pause squats are supposed to hit your quads on the way up and your hammies on the way down and maybe at the very start of the up part from the bottom. I'm a big JCVD fan, but he's not as badass as Seagal. If you want to see a hilariously over-the-top action movie, check "Shoot em Up". It was ridiculous, but done on purpose to be funny. It might take a certain type of humor, but I enjoyed it.
 
With some of the insane lowering to belly button and arching your butt 2 feet off the bench, I wouldn't doubt that benching helped the deadlift. I'm gonna go find a vid of a ridiculous case of that.


Shoot em up, huh? Sounds horrible, perfect for me.
 
Damn, I didn't think you'd be able to find one that was that amazing. I imagine that is close to what BJ is doing.
 
Polynomial said:
I'm not sure what thickness the bars are. But 3" sounds about right.

Also, what are you taking the ibuprofen for?
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My right knee has been bothering me as well as the always tender lower back. The combo of heavy squats with Oly lifts seems to bother my knees.
 
jas123 said:
My right knee has been bothering me as well as the always tender lower back. The combo of heavy squats with Oly lifts seems to bother my knees.
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I remember when you took a week off from deads and that seemed to help a lot, but that was back when you thought that you aggravated your old injury. Everything you've been doing lately seems to involve a big component of stabilization (even crucifix holds), so damn dude. Maybe lower the volume/intensity?

I have no clue about the knees, however.
 
How do you sleep at night Jas? Both in position and quality (insert joke here). Before I switched pillows/mattress I used to have the worst DOMS and random tendernesses. Lower back after Deads, knees after squats, etc., I found out it was just poor sleep.
 
Mulletsoldier said:
How do you sleep at night Jas? Both in position and quality (insert joke here). Before I switched pillows/mattress I used to have the worst DOMS and random tendernesses. Lower back after Deads, knees after squats, etc., I found out it was just poor sleep.
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I think your right. If I don't sleep flat on my back all night, it definitely hurts. I've been pretty good about avoiding this though. My lower back will probably never be prefect again and always seems to get aggravated from time to time.

Maybe I'll try a knee sleeve on the Oly lifts. My knees tend to hurt during log press or push press.
 
jas123 said:
I think your right. If I don't sleep flat on my back all night, it definitely hurts. I've been pretty good about avoiding this though. My lower back will probably never be prefect again and always seems to get aggravated from time to time.

Maybe I'll try a knee sleeve on the Oly lifts. My knees tend to hurt during log press or push press.
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Definitely. If you are a back sleeper, you need a pillow which is somewhat flat and firm, try a memory pillow. Also, place a pillow under your knees. This all seems somewhat 40-Year-old-mommish, but it works. Give Yoga a try too. Flexibility can really, really, really improve circulation and elasticity of the fascia which surround your back. That lumbar area is full of it (fascia) and Yoga can clear up some tenderness there as well. Just google a male-specific 15-minute Yoga program and try it.
 
Mulletsoldier said:
Definitely. If you are a back sleeper, you need a pillow which is somewhat flat and firm, try a memory pillow. Also, place a pillow under your knees. This all seems somewhat 40-Year-old-mommish, but it works. Give Yoga a try too. Flexibility can really, really, really improve circulation and elasticity of the fascia which surround your back. That lumbar area is full of it (fascia) and Yoga can clear up some tenderness there as well. Just google a male-specific 15-minute Yoga program and try it.
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Hey jas, let's sign up for a yoga class at CRCE :D (jk) Though, I'm sure the crowd is nice...

Mulletsoldier: have you found a good pillow like that? I got a $20 "foam" one from Meijer and it really sucked, but it wasn't very flat. I feel like I'd like it if my pillow had a little bulge under my neck and I wonder if others feel that as well.
 
Polynomial said:
Hey jas, let's sign up for a yoga class at CRCE :D (jk) Though, I'm sure the crowd is nice...

Mulletsoldier: have you found a good pillow like that? I got a $20 "foam" one from Meijer and it really sucked, but it wasn't very flat. I feel like I'd like it if my pillow had a little bulge under my neck and I wonder if others feel that as well.
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Yeah, one with a raising right under the neck is primetime for "back sleepers". Really, the pillows you should be using differ on how you sleep.

And hey, slice the Yoga all you want, I'd rather look like an East-Indian Nancy Boy than a North American toughguy with constant back pain.

:study:
 
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