Jas's Strongman Training log

Monday

Squat
warmups
225-5
275-5
315-5

Front Squats
225-5
275-3
315-3 PR

Hang Snatch
165-3
185-1
195-1
200-1
 
Weds.

BW-220.3 (after an hour of sweating profusely)

Axle Clean and Jerk (continental cleans) -
284-1
294-0 miss clean
294-0 miss clean
294-1
304-1 PR
314-cleaned it :head: missed jerk :eek:
314-0 missed clean

304 was a near perfect rep, but most of the jerks felt a little off today. Haven't done them in a while so maybe that's it.

incline-
warmups but felt a little beat up from the CnJs so I stopped

DB standing military
85s-7

some rehab stuff
 
Thurs.

DL
495-1

pullups
wide-18
narrow-13

fatbar double overhand DL
292-1
312-1
332-0
292 - hold for 25s

blob holds with head of 35# DB
12 s with each hand

core work

First time back DLing since the leg injury. 495 felt pretty heavy, but I think I could have gone up to 515. I'll be white water rafting for the weekend so I didn't want my back to be too sore.
 
Tuesday

Squat (belt + wraps)
365-5
405-5

Hang snatch
177-1
187-1
199-1
204-1 PR (caught it real low)

farmers walk with 130# DBs:
~180 ft - 6 turns
~180 ft - 6 turns

Front squat - (popping it off my shoulders about 6'' at top up to 242)
220-3
242-3
287-2
309-2
 
Nice work, squats are looking to be coming back up, how did the heavy sets feel? The snatch looks good too, I'm not sure what I could get haven't done them in a while.
 
The heavy sets felt really good. It feels a little different than usual soreness today, but not too bad. I think I'll try some heavy box squats next week.
 
Thurs.

BW-223.8

Standing Military -
235-1+miss
235-1+miss

I was hoping for 3 reps, would have settled for 2, but 1 is disappointing.

Standing military rack lockouts (bar at nose height to start)-
221-2
231-2
241-1
251-1

Dips
BW+135-9
 
Fri.

BW-222.5

Stiff legged DL from 2'' platform:
445-4 (touch n go)

DL
315 + green bands setup in cracked out way - 4 singles

Pullups:
BW+35-5
BW+60-5
BW+70-3

One handed Bomb lifts:
Right - 78, 103, fail 113
left - 78, 103, fail 113

My adductor was bothering me today. I thought it was all better...
 
Where have you been? I've missed you. Their have been some straight up tards stumbling into the MMA section, including that JT informant.

Seems like you need to get more leg drive on your deads, based on those stiff leg numbers. I've always had that same problem. Glad to see you're working with bands. They never really seemed to help me much, but I don't think I ever gave them a fair chance. I mid/high-shin rack deaded 675 the other day, I'm almost back. That dead strength never seems to go far, squatting and benching is a different story.
 
Adductors are greatly involved with dead lifting and other posterior chain lifts as well as the heavy squating, which may have lead to some increased soreness. I would recommend doing some unilateral lifts for the quads and hamstrings to allow for your weaker adductor to catch up to the stronger one, this will also prevent an injury due to overcompensation. Through some injuries of my own I have also learned that increasing warmup time has led to fewer relapse injuries, what is your warmup like on your leg days? The soreness can also result from inflammation which is normal when returning from an injury. Keep icing and slow stretching. Hope this helps bro.
 
Alexander said:
Where have you been? I've missed you. Their have been some straight up tards stumbling into the MMA section, including that JT informant.

Seems like you need to get more leg drive on your deads, based on those stiff leg numbers. I've always had that same problem. Glad to see you're working with bands. They never really seemed to help me much, but I don't think I ever gave them a fair chance. I mid/high-shin rack deaded 675 the other day, I'm almost back. That dead strength never seems to go far, squatting and benching is a different story.
Click to expand...

I was out of town for a while on our annual family white water rafting adventure. Destroyed some class V's this year :afro:.

I've checked in on the MMA forum, and it's wretched. I got a PM for ripping on the dude that said "fail" to you. I might have a new place, but let me check it out a little more.

675 is great. Welcome back. I'm just the opposite in that my DL will decrease during any chance I give it. My bench seems to stay constant. I plan to hit rack squats and some banded box squats and hopefully that will make my leg drive better. I always thought that I had long arms and a short torso, but I think I might have more medium length arms and more torso. At least that's my excuse for sh1tty pulling.

Give it a few weeks, but let's see some videos on DL when you're ready. I'm expecting you to look like Sloth from the Goonies given your history with the ladies. :lol: :twisted: That DJ BS thread was a classic BTW.
 
HATEFULone said:
Adductors are greatly involved with dead lifting and other posterior chain lifts as well as the heavy squating, which may have lead to some increased soreness. I would recommend doing some unilateral lifts for the quads and hamstrings to allow for your weaker adductor to catch up to the stronger one, this will also prevent an injury due to overcompensation. Through some injuries of my own I have also learned that increasing warmup time has led to fewer relapse injuries, what is your warmup like on your leg days? The soreness can also result from inflammation which is normal when returning from an injury. Keep icing and slow stretching. Hope this helps bro.
Click to expand...

My squat warmup last time was :
45x10x2
135x10 for 1 or 2 sets I forget
225x10
315x5
365x5
405x5

I iced it today which helped, and I've been trying to stretch it too. By unilateral lifts, would you mean something like a squat with my legs closer together?
 
Didn't even realize that someone recorded my 445 set. I was going for reps in 60s since I have a contest with that in it soon, but didn't get anymore after I set it down.

 
jas123 said:
I was out of town for a while on our annual family white water rafting adventure. Destroyed some class V's this year :afro:.

I've checked in on the MMA forum, and it's wretched. I got a PM for ripping on the dude that said "fail" to you. I might have a new place, but let me check it out a little more.

675 is great. Welcome back. I'm just the opposite in that my DL will decrease during any chance I give it. My bench seems to stay constant. I plan to hit rack squats and some banded box squats and hopefully that will make my leg drive better. I always thought that I had long arms and a short torso, but I think I might have more medium length arms and more torso. At least that's my excuse for sh1tty pulling.

Give it a few weeks, but let's see some videos on DL when you're ready. I'm expecting you to look like Sloth from the Goonies given your history with the ladies. :lol: :twisted: That DJ BS thread was a classic BTW.
Click to expand...
Nice effort on those stiff legs.

Man, your family goes white water rafting, that's awesome. I would like to see the looks on my family members faces if I proposed that we go WWR. I'm the only athletic outdoorsy type in my entire family, it's weird.

Was the PM negative or were they thanking you for identifying that tard? Let me know about the new place if it's even halfway decent.

Sounds like a good plan to get the leg drive going. I definitely have abnormally long legs and a short torso, but my arms are just regular length(73-74" reach.) Good for deadlifting, but sucks for benching. My bench will go downhill in a hurry if I don't workout regularly. Me and my friend who is 6'2" just measured from our tail bone to the top of the head, his is 40", mine is 32", that's ridiculous.

Yeah, I should be able to get a vid up soon, it won't be my best, but it should be good motivation to beat it. Hopefully I'll still have my pedo mustache for the vid. I cropped this thing up as a joke and have kept it for like 2 weeks. It's getting to be a bit much, as people certainly look at me differently. I don't think it's the looks that send the b*tches packing, it's my sparkling personality. That DJ BS thread is great. It's nice that people are trying to help him, but don't they realize that their isn't a fvcking thing in the world that could help that guy?
 
32''?? You must look ridiculous. Now you got me curious so I measured. 37'' tailbone to top of head, reach 76''. Guess I do have long arms.
 
Damn, 76" is a good reach. I mean you're no SWG, his is like 83", he KO's people by accident with that sh*t. I always thought I had long arms and was dissapointed when I measured. I think my arms are sort of long, but my torso is as narrow as it is short, maybe.

I'll strip down in the vid, into my stockton's, so you can see my short torso/long legs. I'm the gayest motherfvcker on the internet.
 
Can't wait for the video :food: We should be banned for being creepy. I measured from fingertip to fingertip, assuming that's right. Then I got obsessed and neasured other things.

All numbers cold and unflexed unless otherwise noted:
chest : 45''
shoulders : 54.5''
biceps : 18'' flexed
calfs : 16'' :run:
waist at navel : 36'' core thickening b1tches
upper thigh : 27''

Alex, Poly's on the prowl with me to the bars tonight as well as Vanavich junior, ie the dude who blew it when I hooked him up with a hot chick. I'll let you know of any Hiroshima'ing.
 
By unilateral lifts I was refering to things like 1 leg exercises such as split squats, 1 leg RDL's, lunges, etc. 1 legged exercises allow for the interior and more so stabalizing muscles to be worked more fully than when compared to a similar 2 leg standard movement such as squats. When squating a slight injury in one leg often times leads to an overcompensation injury in the non injured leg. As for the warmup sets they look more than sufficient, I would recommend trying a dynamic warmup to get more blood flowing to the legs and loosen things up more, I have felt much better when handling big weight using a dynamic warmup.
 
I might give some of that a try HO.

Sunday

Axle CnJ (power clean once)
254-5 (lost it after fifth, wanted to do more)
264-4

230# farmers walk (all distances approximate)
80 ft (no turn)
100 ft (1 turn after 20 ft)
120 ft (1 turn after 40 ft)

Storm wiped out the rest of the workout. Nothing real impressive of farmers, but I feel like I can improve quickly.
 
jas123 said:
Can't wait for the video :food: We should be banned for being creepy. I measured from fingertip to fingertip, assuming that's right. Then I got obsessed and neasured other things.

All numbers cold and unflexed unless otherwise noted:
dick: 4"
chest : 45''
shoulders : 54.5''
biceps : 18'' flexed
calfs : 16'' :run:
waist at navel : 36'' core thickening b1tches
upper thigh : 27''

Alex, Poly's on the prowl with me to the bars tonight as well as Vanavich junior, ie the dude who blew it when I hooked him up with a hot chick. I'll let you know of any Hiroshima'ing.
Click to expand...
I just measured all my sh*t for fun:
neck: 19"
chest: 47"
shoulders: 55"
biceps: 18" flexed
calfs: right-17", left 14.5":toofunny:
waist: 36"
upper thigh: r-25", l-24"

My thighs are still tiny, but not bad for only having been walking for a month after 4 months of no walking. My left calf is a complete joke. My weight is down to 223 and I think my BF has improved. I've been sweating like a pig.
 
Killer edit humor :blink:

That's pretty funny about your calf. I have thin enough ankles that my calves don't look completely pathetic (moderately pathetic, yes). I don't train them at all. Looks like we're pretty similar. Your chest being larger makes sense since you bench more frequently than I do. Oddly my chest looks fairly I think. Your quads will rebound fast I'm sure. I swear I lost 1-2'' on my quads when I got the flu. Mass seems to drop off there fast for me.
 
You have a huge neck. Mine is only 17''.

I forgot to tell you, at this last strongman contest I went to, there were a bunch of dudes from this gym called "Jakked Hardcore". What a fvcking ridiculous name? Worse yet they all had identical t-shirts.
 
jas123 said:
You have a huge neck. Mine is only 17''.

I forgot to tell you, at this last strongman contest I went to, there were a bunch of dudes from this gym called "Jakked Hardcore". What a fvcking ridiculous name? Worse yet they all had identical t-shirts.
Click to expand...
My neck and traps are really big. Those along with my erectors are my best muscle groups. I have a pretty money a$$ too.

Jakked Hardcore is unbelievable. Was Joey from Real World a member? I'm bombing hardcore.
 
Alexander said:
I just measured all my sh*t for fun:
neck: 19"
chest: 47"
shoulders: 55"
biceps: 18" flexed
calfs: right-17", left 14.5":toofunny:
waist: 36"
upper thigh: r-25", l-24"

My thighs are still tiny, but not bad for only having been walking for a month after 4 months of no walking. My left calf is a complete joke. My weight is down to 223 and I think my BF has improved. I've been sweating like a pig.
Click to expand...

Screw you man, my thighs are only 24" (a few 8's under) right now. :lol:

I'm only 5'10", though. They do look somewhat large on my frame though, I think.

I have always had bigger legs than people of comparable size. I carry a lot of weight there.
 
Mulletsoldier said:
Screw you man, my thighs are only 24" (a few 8's under) right now. :lol:

I'm only 5'10", though. They do look somewhat large on my frame though, I think.

I have always had bigger legs than people of comparable size. I carry a lot of weight there.
Click to expand...
24" is pretty solid for weighing 175 or whatever. That's equivalent to me being like 195 or so. What do those python's measure in at?
 
Alexander said:
24" is pretty solid for weighing 175 or whatever. That's equivalent to me being like 195 or so. What do those python's measure in at?
Click to expand...

Meh, it's okay. I focused VERY heavily on legs when I first started training. I just measured my calves, and the right one is 15" solid, so that is good. I have always had ease putting mass on there.

I think they are a twinge over 16"
 
Mulletsoldier said:
Meh, it's okay. I focused VERY heavily on legs when I first started training. I just measured my calves, and the right one is 15" solid, so that is good. I have always had ease putting mass on there.

I think they are a twinge over 16"
Click to expand...
For some reason I've never worked out my calves directly. I have tiny ankles, but my calves always grew decently with the rest of my body. I'm gonna have to do some direct work on this left calf though. My ankle is 8.5 inches:sick:
 
Alexander said:
For some reason I've never worked out my calves directly. I have tiny ankles, but my calves always grew decently with the rest of my body. I'm gonna have to do some direct work on this left calf though. My ankle is 8.5 inches:sick:
Click to expand...

Yeah, I just do super deep seated raises. I just ensure to go on the tippy toes using light weight, and explosive contractions with a big pause at the top. Nobody goes on the tippy toes - that's like flexing your chest halfway.
 
Mulletsoldier said:
Yeah, I just do super deep seated raises. I just ensure to go on the tippy toes using light weight, and explosive contractions with a big pause at the top. Nobody goes on the tippy toes - that's like flexing your chest halfway.
Click to expand...
I'll have to try that, because I had no gameplan. The few times I've used a seated calf raise machine I kind of just mindlessly go up and down with moderate weight. Just never had any real interest in training calves, but I'll give that a shot. I used to push my car in a parking lot for a few months, that seemed to enhance my calves nicely.
 
Alexander said:
My neck and traps are really big. Those along with my erectors are my best muscle groups. I have a pretty money a$$ too.

Jakked Hardcore is unbelievable. Was Joey from Real World a member? I'm bombing hardcore.
Click to expand...

My traps are pretty big, but not my neck. My a$$ is huge too. They call me Jas Kardashian. I'll contribute to the bad joke jar.

There were one or two Joey types there watching. The really ripped up BBer guys never compete. Studio lifters...... J-to the-O-to the-E (:blink:) said he was once 5'9'' 250 on gear. Did you hear that?

Mullet, 24'' at 175 is surprisingly big. Mine were probably 20'' when I was 175 but I was only 19 then.
 
jas123 said:
My traps are pretty big, but not my neck. My a$$ is huge too. They call me Jas Kardashian. I'll contribute to the bad joke jar.

There were one or two Joey types there watching. The really ripped up BBer guys never compete. Studio lifters... J-to the-O-to the-E (:blink:) said he was once 5'9'' 250 on gear. Did you hear that?

Mullet, 24'' at 175 is surprisingly big. Mine were probably 20'' when I was 175 but I was only 19 then.
Click to expand...

You're a decent bit taller too, as far as your 20"ers go.

I did hear Joey saying that. So that means he was 5'7", 220? He is reppin the sh*t out of Chi-town, good god, what an embarassement he is.

Jas Kardashian, wow, you're good.:sad:
 
jas123 said:
My traps are pretty big, but not my neck. My a$$ is huge too. They call me Jas Kardashian. I'll contribute to the bad joke jar.

There were one or two Joey types there watching. The really ripped up BBer guys never compete. Studio lifters...... J-to the-O-to the-E (:blink:) said he was once 5'9'' 250 on gear. Did you hear that?

Mullet, 24'' at 175 is surprisingly big. Mine were probably 20'' when I was 175 but I was only 19 then.
Click to expand...

Yeah, but I used to be closer to 210, so the memory was there. I had 27" legs when I was 210. I just remeasured too, and they are only 23 5/8", so a little bit of an overestimation on my part.

Here's a picture of the chicken legs:
Invalid Link Removed
 
Looks good, Mullet. You've definitely got better quads than I do, but I'm more adductor heavy. Chicks love big adductors :think:
 
Yeah, I do a lot of heavy front squats, deep in the hole. Lately I've been training just as slow and concentrated as possible. It's been working well for development. No weight gain really, but a lot of illusion and shaping.
 
Monday

Box squats - pause on 14'' box
315-3
365-3

1-legged RDLs with 40# DB - 3 sets of 10

My balance is terrible and this workout was weak. I wasted too much time trying to rig up some bands for box squats, but it wasn't working and I was running out of time.
 
Tuesday - Squeezing in the Medley that I missed on Sunday

540 tire for 4 flips, run 80 ft to 230 sled and drag backwards through medium length grass:
38.25s

540 tire for 4 flips, run 40 ft to 195 sled and drag backwards through medium length grass:
31.25s

These were pretty terrible times. I couldn't seem to get a handle on the tire whereas I'm usually fairly smooth. I'm probably still a little beat up from the last 2 days, and I was rushed and ate 20 minutes before this workout. As you may be able to guess, I'm now Yakked Hardcore (horrendous joke). I threw up for about 3-5 minutes after this.
 
Wed.

Standing Military-
195-3
205-3
215-3
225-3
235-1+fail on second

Incline-
315-2+1 forced

Some tricep cable nonsense since I forgot my dip belt.

Dips - very slow descent with explosive ascent (stop when ascent is too slow)
BW-10
BW-7
 
Seems like you're a little beat, workouts haven't been that great lately. Step up to keep your rep up, playah play on.
 
Thurs.

BW-222

DL-
445-4 WTF

Rack Squats from just above navel, feet shoulder width-
455-7

Good Mornings down to parallel-
225-5
255-3

I felt horrible today. My CNS must have been fried, and I've been an insomniac lately. The midweek medley probably didn't help.
 
Sat.

Axle Power Clean and Press-
254-3

My shoulder was bothering me so I took it easy.

Farmers Hold-
280 per hand - 40.38s

Farmer's walk-
230 per hand - ~120ft, 1 turn at 60ft
280 per hand - ~40ft PR

Sled in fairly thick grass
230# - ~120 ft
230# - ~80 ft
 
Tues.

BW-224.3

Squat - belt + wraps
405-5
425-2
445-2

Front Squats - belt
225-3 explosive ascent and pop weight into the air
275-1
295-1
315-1
-Wanted to keep going to a 1RM, but gym closed.

Adductor still feels a little off but okay. I'll slowly climb back up but not push it. I don't have any squatting events in my next 3 contests so why risk reaggravating things? I'll be focusing on my DL much more anyway since there are always DL events.
 
Wed.

BW-225.5

Standing Military
225-1
235-1
240-1
245-0
245-0 (close on both failures)

Incline
315-4 + 1 forced

One-arm DB clean and press-
75-1xboth arms (strict)
90-1xboth arms (strict)
100-1xboth arms (tough and couldn't get it strict)
100-1xboth arms (easier, put DB on shoulder more to create platform for push press)

Shoulder rehab/prehab
 
jas123 said:
Nice work. You definitely look bigger. What's BF at now? How's your strength? Are your goals still overall fitness oriented?
Click to expand...

10% maybe, I'm carrying a little water from a cheat meal.

I'm all about the vain aesthetics right now, though. Strength increases aren't as great, as I'm working in the 10-12 for the majority of sets.
 
Friday

Meant to DL today, but leg was still hurting from squats. The thing I need the most work on and I can't do it.

Pullups
BW+45-5
BW+70-5
BW+80-2.5

Speed shrugs (hoping to help with cleans and snatches)
275-5
315-3
365-3

Towel pullups (drape towel over bar and hang on to ends of towel and pullup to one side of the bar)
9
10

Wall grapplers (put end of barbell in corner, add weight to other side, swing BB from side to side)
45-10 to each side
70-8 to each side
90-8 to each side

Abs

2'' crusher holds with 105#-
right-???? didn't realize second hand on clock had stopped
left- 35 s

Pretty good workout despite the disappointment of not being able to DL. I'll keep the wall grapplers in my routine. I liked them.
 
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