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Jim: Performance is King Log.

jimbuick said:
I wrapped em myself. She would probably do it but it seems like an inconvenience to have her do it lol.

The way you do it, going inwards because outwards was pulling my knee the wrong way.
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If/when you get to compete, you can slip the end under one of the turns over your knee to throw perception off a little bit to make it seem that your knee is higher than your hip..
 
7JUN13 ME Lower

Pre: 3 Uncut, 4 Uptake
Intra: Gator + MBCAA

Warm-Up: Foam Roll IT Band/Adductor, Lacrosse Ball Glute, MM Banded GM, LBBSxbarx15, 95x5, 135x5, 185x5, 225x3, 275x2

Low Bar Back Squat: +belt 315x2, +knee wraps 335x2, 355x2, 375x2 (PR)

Deficit Pulls (standing on plate): 225x3, 275x3, 315x3

Banded Good Morning: AVG(1 side)x15, AVG(both sides)x15

Zercher Squat: 135x8

And....then the gym closed and I had to leave. Focus was unbelievable today, my planned end set was the 355x2 but it felt so good that I decided to throw 375 on. Pump was noticeable (even with only four caps) during the Good Mornings. Strength is definitely up right now.
 
Congrats on the PR bud. Puttin in work in here!
 
Nice work Jim!
 
i hear there's some training going on in here.

good job on the 375x2, that's pretty strong at 170 :thumbsup:
 
Obey46 said:
Sub'd for the ride bro! Your training is definitely different than most.
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Good to have you buddy, I try to stay original.

CountryLiftin said:
In it buddy
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Jeez, took you long enough.

iparatroop said:
Nice work, Atlas.
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Thanks brother. It was definitely a good session.

RegisterJr said:
Nice work Jim!
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:D

napalm said:
i hear there's some training going on in here.

good job on the 375x2, that's pretty strong at 170 :thumbsup:
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No training. Only tons of military memes.

Its getting there, that's for sure!
PalmFist said:
Whoa now. Hey. Lets not blow Jimbo's head up too much! Lol

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82285"/>
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You would talk about blowing my head, pervert. :laugh:
 
I have an idea for your stone trainer. Cut down a big-ass tree and then cut the logs to firewood length. I'm hauling cordwood today and it's perfect stone training. They get heavy as **** in a big hurry. Grip training, too. Palm some smaller logs (~6" diameter) and walk around with them. I'm pretty sure I can throw away my wrist straps by now.
 
You should probably just do it anyway. What, you can't just cut trees down and have bonfires? That's where you need to be living. If you can't piss in the middle of your yard with none of your neighbors knowing what you're doing, you need to look for a place like that.
 
You guys need to spend more time in the woods. Reconnect with nature. How can you expect to be your most primal self if you can't even piss in your yard?
 
herderdude said:
You guys need to spend more time in the woods. Reconnect with nature. How can you expect to be your most primal self if you can't even piss in your yard?
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Unfortunetly the US Government owns Jim and myself.

I grew up in bumfuk Missouri until I was 18.
 
Sean1332 said:
Unfortunetly the US Government own Jim and myself.

I grew up in bumfuk Missouri until I was 18.
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Most unfortunate. I'm very content with how I grew up. Out in the sticks, but not on a farm. Those are the strongest guys in the world, though. Frickin farm boys weighing three bills don't even know what a got-damn barbell is.
 
herderdude said:
Most unfortunate. I'm very content with how I grew up. Out in the sticks, but not on a farm. Those are the strongest guys in the world, though. Frickin farm boys weighing three bills don't even know what a got-damn barbell is.
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I miss it. I plan on getting stationed on the river back home someday and retiring in the Ozarks. After a tour in the FL Keys of course...
 
Sean1332 said:
I miss it. I plan on getting stationed on the river back home someday and retiring in the Ozarks. After a tour in the FL Keys of course...
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Hell YEAH! I spent a weekend in Key West in December. Did nothing but fish. Freakin awesome.
 
Sean1332 said:
I was there for a port call and did nothing but drink underage for 4 days.
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That too. We walked past a bar and the owner was standing on the bar and asked on the loudspeaker

"Who's here getting drunk while their parents are at home getting drunk? Ok, now who's here getting drunk while their kids are at home getting drunk?"
 
I might be slow but I'm in it now!


I agree living in the country is the best.
 
Sean1332 said:
Of course you're limp wristed now..

Any idea from what?
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I have no idea. It started either Thursday or Friday (can't remember which) and I can't remember anything in particular being the issue. It was a discomfort during back squat but it had already been hurting before that, so....my only guess is the OHP really. Although, I don't recall it being an issue during or after that. Oh well.



Went in today anyway and went for a max at hip level for the stone loader. (note: was not going for a legitimate max but really just near maximal load to attempt to figure out what I need to train with)

Pre: 1 sample Packet of ANS Ritual
Intra: Gator + MBCAA

Warm-up: Shoulder Mobility w/ PVC, PVC Thoracic Rotation, Foam Roll ITB/Add., 1 Arm Band Pushdown w/ MM, 1 Arm Lat Pulldown w/ MM, Band Pullapart w/ MM

Stone Load @ Hip Level : 90x1, 135x1, 180x1, +belt 225xF, 225x1

Fail: Invalid Link Removed
Made: Invalid Link Removed

Sprints: 4x20yds, 2x40yds

Kept it fairly low intensity today.Was really just going for the load, had plans for other things but decided against them. Went in to get the blood moving and got the heart rate up during the sprints (sprint then walk back and repeat). Nothing ridiculous, especially after a squat day like I had yesterday.
 
jimbuick said:
I have no idea. It started either Thursday or Friday (can't remember which) and I can't remember anything in particular being the issue. It was a discomfort during back squat but it had already been hurting before that, so....my only guess is the OHP really. Although, I don't recall it being an issue during or after that. Oh well.



Went in today anyway and went for a max at hip level for the stone loader. (note: was not going for a legitimate max but really just near maximal load to attempt to figure out what I need to train with)

Pre: 1 sample Packet of ANS Ritual
Intra: Gator + MBCAA

Warm-up: Shoulder Mobility w/ PVC, PVC Thoracic Rotation, Foam Roll ITB/Add., 1 Arm Band Pushdown w/ MM, 1 Arm Lat Pulldown w/ MM, Band Pullapart w/ MM

Stone Load @ Hip Level : 90x1, 135x1, 180x1, +belt 225xF, 225x1

Fail: Invalid Link Removed
Made: Invalid Link Removed

Sprints: 4x20yds, 2x40yds

Kept it fairly low intensity today.Was really just going for the load, had plans for other things but decided against them. Went in to get the blood moving and got the heart rate up during the sprints (sprint then walk back and repeat). Nothing ridiculous, especially after a squat day like I had yesterday.
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Note: The stone load weight does not include that actual apparatus. Also, I wanted to use the Rubber Olympic weights for these, but they wouldn't fit.
 
So, because some of you have been pestering me about it, here is my first 4 weeks of The Cube for Strongman. This is the first 3 week mini-cycle and the deload that follows it. All of the cycles will be fairly similar, the only changes will be with exercise selection (and possibly rep ranges, depending on how the first mini-cycle goes).

Week 1

Monday- Speed Squats

LBBS: 50%x10x2
Walking Lunges: 3x15 per leg
Front Squat: 3x12
Calf Raise: 3x25

Tuesday- Agility

Ladder Drills : 2x (2 feet per, 1 foot per, Lateral, Side-in-out, zig-zag)
Cone Drills: 4x Pro Agility, 3x T-Drill, 2x Nebraska Drill
Pallof Press: 3x8
Hanging Leg Raise: 2x12

Wednesday: Repetition Overhead

Strict Mil. Press: 80%xF
DB Bench: 3x8
Dips: +45x3xF
Band Pushdown: 4x10 w/ 2 sec pause
DB Lateral Raise: 3x12

Thursday- Max Deadlift

Con. Deadlift: 1-2RM
45 degree Hyper: 3x20
Trap Bar Shrugs: 3x15
DB Rows: 3x10 per arm
Face Pulls: 3x15
BB Curls: Bar x F

Friday: Linear Accel.

Jump Rope: 3-5 minutes
Sprints: 10x20yds
BB Rollouts: 4x5

Saturday: Event Day

SSB Yoke Carry: 200-300# x 4 x 60yds (speed)
Trap Bar Farmers Carry: 200-250 x 4 x 60yds (speed)
Stone Load: 5 stone series (115, 135, 155, 185, 205)
Sone Load: 155 x 3 x 5

Week 2

Monday: Rep Squats

HBBS: 80%xF
Bulgarian Split Squat: 3x8 per leg
Calf Raise: 3x25

Tuesday: Agility

Ladder Drills
Cone Drills
Pallof Press: 3x8
Weighted Plank: 2xF (~40 seconds)

Wednesday: Max Overhead

Fat Bar Push Press: 1-2 RM
Tate Press: 3x8
BB Inc. Bench: 3x10
Band Pushdown: 4x10 w/ 2 sec pause
6 Ways: 3x12

Thursday: Speed Deadlift

Deficit Pulls: 50%x8x1 30 second rest
Good Morning: 3x8
Yates Rows: 3x8
Pull-ups: 3x10
DB Shrugs: 3x15
Band Pull Apart: 3x12
BB Curl: Bar x F

Friday: Linear Accel.

Jump Rope: 3-5 Min
Sprints: 8x30yds
BB Rollout: 4x5

Saturday: Event Day

Arm Over Arm Pull: 1 x 30yds
Sled Pull: 1 x 30yds
a1. Front Carry: 200-225# x 30yds
a2. Backwards Sled Drag: 300-400 x 30yds (fast as possible)

Week 3

Monday: Max Squats

LBBS: 1-2RM
Front Squat: 3x10
Calf Raise: 3x25

Tuesday: Agility

Ladder Drills
Cone Drills
Overhead Pallof Press: 3x8
Decline Sit-ups: 3x15

Wednesday: Speed OHP

Mil. Press: 50%x8x3
Reverse Band Bench: 3x5
Inc. Pec Fly: 3x10
DB French Press: 3x8
Bradford Press: 3x10

Thursday: Rep DL

Con. DL: 80%x1x8-10
Pull-Through: 2x10
45 degree hyper: 2x10
Seated CG Cable Row: 3x10
Chin-Ups: 3x8
Trap Bar Shrugs: 3x15
Rear Delt Row: 3x15
BB Curls: Bar x F

Friday: Linear Accel

Jump Rope: 3-5 Min
Sprints: 6 x 40yds
TRX Fallouts: 3x5

Saturday: Event Day

Heavy SSB Yoke: 300-400 x 2 x 60yds
Heavy Trap Bar Farmer: 350-450 x 2 x 60yds
Heavy Stone Over Bar: 200 x 75sec (hip high)

Week 4

Monday: Deload Squats

Leg Press: 3x15
Leg Ext.: 3x15
1 Leg Calf Raise: 3x10 per leg

Tuesday: Stretch/Foam Roll/Light Walk

Wednesday: Deload OHP

DB Inc. Press: 3x15
Band Pushdown: 4x15
Light Front Raise: 2x15
Light Lateral Raise: 2x15

Thursday: Deload DL

45 degree hyper: BWx3x20
Chest Supported TBar Row: 3x15
Lat Pulldown: 3x15
BB Shrugs: 2x40
Face Pull: 3x15
BB Curl: Bar x F

Friday: Stretch/Foam Roll/Walk

Saturday: Event Deload

Sled Drag: 40-50% x 40yds
Prowler Push: 40-50% x 40yds
Sandbag Carry: 40-50% x 40yds
 
The only thing that gets me is how much volume is being done on Wed/Thu compared to how little volume is being done on Monday.....

This is just the first cycle of it, so any kinks that show up will be addressed when programming the second cycle.

This was, for the most part, taken straight from the book. I switched out some of the movements for movements I prefer (leg press for Front Squat), but the rep ranges and everything else is straight from the book.
 
Lilly only says leg press i think just because he has one in his garage. I like Rodja's advice on using the leg press for unilateral work. I too, prefer front squat though.

You can always add in a hamstring exercise on those Mondays. Do some banded+DB GM's, GHR, something easy.
 
Sean1332 said:
Lilly only says leg press i think just because he has one in his garage. I like Rodja's advice on using the leg press for unilateral work. I too, prefer front squat though.

You can always add in a hamstring exercise on those Mondays. Do some banded+DB GM's, GHR, something easy.
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I'd probably end up taking work from Thursday and putting it in Monday.

For now, I'll ride it out like this. Mostly because it might be like that for a reason (if event days on Saturday are taxing enough to justify the low volume Mondays)
 
jimbuick said:
So, because some of you have been pestering me about it, here is my first 4 weeks of The Cube for Strongman. This is the first 3 week mini-cycle and the deload that follows it. All of the cycles will be fairly similar, the only changes will be with exercise selection (and possibly rep ranges, depending on how the first mini-cycle goes).

Week 1

Monday- Speed Squats

LBBS: 50%x10x2
Walking Lunges: 3x15 per leg
Front Squat: 3x12
Calf Raise: 3x25

Tuesday- Agility

Ladder Drills : 2x (2 feet per, 1 foot per, Lateral, Side-in-out, zig-zag)
Cone Drills: 4x Pro Agility, 3x T-Drill, 2x Nebraska Drill
Pallof Press: 3x8
Hanging Leg Raise: 2x12

Wednesday: Repetition Overhead

Strict Mil. Press: 80%xF
DB Bench: 3x8
Dips: +45x3xF
Band Pushdown: 4x10 w/ 2 sec pause
DB Lateral Raise: 3x12

Thursday- Max Deadlift

Con. Deadlift: 1-2RM
45 degree Hyper: 3x20
Trap Bar Shrugs: 3x15
DB Rows: 3x10 per arm
Face Pulls: 3x15
BB Curls: Bar x F

Friday: Linear Accel.

Jump Rope: 3-5 minutes
Sprints: 10x20yds
BB Rollouts: 4x5

Saturday: Event Day

SSB Yoke Carry: 200-300# x 4 x 60yds (speed)
Trap Bar Farmers Carry: 200-250 x 4 x 60yds (speed)
Stone Load: 5 stone series (115, 135, 155, 185, 205)
Sone Load: 155 x 3 x 5

Week 2

Monday: Rep Squats

HBBS: 80%xF
Bulgarian Split Squat: 3x8 per leg
Calf Raise: 3x25

Tuesday: Agility

Ladder Drills
Cone Drills
Pallof Press: 3x8
Weighted Plank: 2xF (~40 seconds)

Wednesday: Max Overhead

Fat Bar Push Press: 1-2 RM
Tate Press: 3x8
BB Inc. Bench: 3x10
Band Pushdown: 4x10 w/ 2 sec pause
6 Ways: 3x12

Thursday: Speed Deadlift

Deficit Pulls: 50%x8x1 30 second rest
Good Morning: 3x8
Yates Rows: 3x8
Pull-ups: 3x10
DB Shrugs: 3x15
Band Pull Apart: 3x12
BB Curl: Bar x F

Friday: Linear Accel.

Jump Rope: 3-5 Min
Sprints: 8x30yds
BB Rollout: 4x5

Saturday: Event Day

Arm Over Arm Pull: 1 x 30yds
Sled Pull: 1 x 30yds
a1. Front Carry: 200-225# x 30yds
a2. Backwards Sled Drag: 300-400 x 30yds (fast as possible)

Week 3

Monday: Max Squats

LBBS: 1-2RM
Front Squat: 3x10
Calf Raise: 3x25

Tuesday: Agility

Ladder Drills
Cone Drills
Overhead Pallof Press: 3x8
Decline Sit-ups: 3x15

Wednesday: Speed OHP

Mil. Press: 50%x8x3
Reverse Band Bench: 3x5
Inc. Pec Fly: 3x10
DB French Press: 3x8
Bradford Press: 3x10

Thursday: Rep DL

Con. DL: 80%x1x8-10
Pull-Through: 2x10
45 degree hyper: 2x10
Seated CG Cable Row: 3x10
Chin-Ups: 3x8
Trap Bar Shrugs: 3x15
Rear Delt Row: 3x15
BB Curls: Bar x F

Friday: Linear Accel

Jump Rope: 3-5 Min
Sprints: 6 x 40yds
TRX Fallouts: 3x5

Saturday: Event Day

Heavy SSB Yoke: 300-400 x 2 x 60yds
Heavy Trap Bar Farmer: 350-450 x 2 x 60yds
Heavy Stone Over Bar: 200 x 75sec (hip high)

Week 4

Monday: Deload Squats

Leg Press: 3x15
Leg Ext.: 3x15
1 Leg Calf Raise: 3x10 per leg

Tuesday: Stretch/Foam Roll/Light Walk

Wednesday: Deload OHP

DB Inc. Press: 3x15
Band Pushdown: 4x15
Light Front Raise: 2x15
Light Lateral Raise: 2x15

Thursday: Deload DL

45 degree hyper: BWx3x20
Chest Supported TBar Row: 3x15
Lat Pulldown: 3x15
BB Shrugs: 2x40
Face Pull: 3x15
BB Curl: Bar x F

Friday: Stretch/Foam Roll/Walk

Saturday: Event Deload

Sled Drag: 40-50% x 40yds
Prowler Push: 40-50% x 40yds
Sandbag Carry: 40-50% x 40yds
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Bookmarked for review.

Damn right we were pestering! Can't brag about programming without posting! :)
 
Looks sexy. I might steal this in a month or 10.
 
Its worth mentioning, that I may end up revamping this as I observe the results during the first 3 weeks.

Which will ultimately end with me only using assistance work that is specific to my needs. For right now though, I'm just following the advice of the professional.
 
This is gonna read like I'm a dick, but it's not my intention to be that. I hope you'll gather what I'm saying without taking offense, as I mean none.
I was watching your vids on the stone load. 225lbs is a lot of weight for that kind of carry/lift. The way you have it set up would appear to be easier because the apparatus isn't smooth and round, like the real stone. I've seen what you can lift, and you're real strong, especially at 170ish. It looks very difficult to lift that load in that configuration, even for a strong dude like you. I can't imagine how strong guys like Shaw and Mariusz really are, and what kind of weight they're training with (of course Shaw is like 9ft tall and weighs a quarter ton too). Those guys are amazing.
 
iparatroop said:
This is gonna read like I'm a dick, but it's not my intention to be that. I hope you'll gather what I'm saying without taking offense, as I mean none.
I was watching your vids on the stone load. 225lbs is a lot of weight for that kind of carry/lift. The way you have it set up would appear to be easier because the apparatus isn't smooth and round, like the real stone. I've seen what you can lift, and you're real strong, especially at 170ish. It looks very difficult to lift that load in that configuration, even for a strong dude like you. I can't imagine how strong guys like Shaw and Mariusz really are, and what kind of weight they're training with (of course Shaw is like 9ft tall and weighs a quarter ton too). Those guys are amazing.
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Yeah, I imagine the stones being much more difficult as well. It might could've been made even harder if the rubber oly plates fit on it as well, although it was still hard as fuark.

Those guys are inhuman.
 
jimbuick said:
Yeah, I imagine the stones being much more difficult as well. It might could've been made even harder if the rubber oly plates fit on it as well, although it was still hard as fuark.

Those guys are inhuman.
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Especially considering the last stone is usually like 600# or something ridiculous like that.
 
I like your plan, my friend. I think it looks freakin solid.
 
Today's session went well. I went in, worked up a major sweat and really made some good progress I think. Still don't think I've quite gotten the Tate Presses, may have to lower the weight next time I do them and really try to hammer the technique.

ME Upper 10JUN13

Pre: 2 Scoop ANS Ritual
Intra: Gator + MBCAA

Warmup: Bench Press Bar x 15, Band Pull Aparts, Band Over and Back/Shoulder Dislocate, BR Push-up x 5, "Y" Pull Apart, Band French Press, Band External Rotation, Bench Press: Bar x 15, 95x5, 135x5,

Bench Press: 185x4, 195x4, 210x4 (PR) Note: Final planned set was 205, but 195 felt so easy that I went to 210. Could have even had 5-10 more pounds but didn't want to miss the lift.

Tate Press: 45x6x2, 45x4, 45x6

a1. Low Pulley Face Pull: 90x10, 110x10, 120x10, 130x9
a2. Kroc Row: 85x10x3, 95x9

b1. 1 Arm Cable Curl: 50x8x3
b2. Clean Pull: 100x8, 110x8, -- Note: Didn't like these at all. My right arm was coming up WAY faster than the left, they just didn't feel right.

Went home. Drank Oxy Elite Protein (which tastes great, if you are thinking about getting some. I recommend it) and now I'm firing the grill up for some ribeye steaks. :thumbsup:
 
Might start looking for a PL meet here in the next few months.

If I can't find one around Bragg it might just have to wait for when I'm back home in a few months.

Also, gonna be looking for PT certifications here soon. Want to have the ability to get work when I get home, and take my SAT before I clear. So I can get accepted to college.

So much to do, so little time (because I put it off)
 
If you can find one that looks good to you and you have the time/money to do it go for it. It is a lot of fun man.
 
rob112 said:
If you can find one that looks good to you and you have the time/money to do it go for it. It is a lot of fun man.
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I'm definitely gonna be looking.

Probably not training specifically for it though, still gonna run the 10 I have planned.
 
jimbuick said:
I'm definitely gonna be looking.

Probably not training specifically for it though, still gonna run the 10 I have planned.
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You're definitely not going to get weaker on the strongman template. Just keep benching each week as an overhead assistance exercise, vary the reps week by week, and you'll probably even put a little bit on your bench.
 
herderdude said:
You're definitely not going to get weaker on the strongman template. Just keep benching each week as an overhead assistance exercise, vary the reps week by week, and you'll probably even put a little bit on your bench.
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Yea, Lilly is always talking about how we are lucky strongmen do not do powerlifting due to their raw strength.
 
rob112 said:
Yea, Lilly is always talking about how we are lucky strongmen do not do powerlifting due to their raw strength.
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Yep. They rep what power lifters max... Derek Poundstone was always my idol.
 
As far as certs go, look at ASCM and NSCA. Those, IMO, carry the most weight and actually TEACH you some things rather than just being a piece of paper.

I have the NSCA-CPT, the test was kind of a bitch. I'm scared of the CSCS test.
 
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