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IRON & STONE: The (Redundant) Adventures of an Amateur Strongman

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  • mouse
    replied
    6/14/2021

    SSB Squat
    350x8x3

    Goodmorning
    250x3x8 EMOM

    Sled Drag 60'
    10x280 EMOM

    Leg Extensions w/ Band
    3x15

    Air Bike
    10 min @6-7


    6/15/2021

    Rotators(well... 'r')
    15x3
    Martins style... yup... with a 6 lb'r I had around...

    Axle DB Press
    75x8, 65x8x2

    DB Push Press
    70x3x8 EMOM
    Skipped the snatches because my left shoulder has *gulp* been getting pissy, and these just felt better

    DB Flat Bench
    75x12, 55x15x2
    First set just felt unstable and some popping in the shoulder... out of an abundance of caution I backed way off and just used the spinlocks to see if it made a difference... slow focused reps, slight pause at the bottom...

    Meadows Row
    60x12x3

    DB Curl Myo Reps
    25x16, x5, x5, x5, x4, x3



    6/17/2021

    Goodmorning
    275x8x2, 290x8

    SSB Box Squat
    315x3x8 EMOM

    Hip Thrusts
    245x15x3

    Reverse Sled Drag 60ft
    280x10 EMOM


    6/18/2021

    BW: 224 lb
    Not super proud of this as I've been off the rails eating junk lately, but it's not as bad as I was expecting stepping on the scale. If I was miraculously cured this morning I could still probably make weight tomorrow lol

    Rotators
    3x15

    45 Deg Incline Press
    80x8x3

    Power Jerk
    70x3x8 EMOM

    Arnold Press
    25x15x3

    Hammer Curl Myo Rep
    35x16, 5, 5, 5, 4, 3

    Band Pressdown
    15x3 (black band)


    Rotator cuff/bicep surgery (maybe) is scheduled for July 21st

    Leave a comment:


  • mouse
    replied
    6/1/2021

    Axle DB Press
    55x8, 65x8, 75x8

    DB Power Snatch
    65x6, 75x6, 80x6, 65x3x4 EMOM

    DB Flat Bench
    65x15x2

    Band Low Row
    2x15
    Wasn't my actual selection but I forgot I was supposed to superset a row and scrambled to just do something quick

    Hammer Curl
    35x10x3

    ParallelHigh Cable Curl w/ Band
    15x2
    (I don't know what these are actually called)



    6/3/2021

    SSB Box Squat
    330x6, 360x6, 370x6, 290x3x4 EMOM

    Good Morning
    240x8, 260x8, 280x8

    Hip Thrusts
    225x15x2

    Reverse Sled Drag 60ft
    235x6 EMOM

    Thats right... hip thrusts are back for now hahaha...


    6/4/2021

    45 Deg Incline Press
    70x8x3

    Power Jerk (2 jerks/1 split)
    65x3x8 EMOM

    Chest Fly w/Band
    3x15
    just adding in a little extra chest stuff, was gonna do them with a DB but the whole thing felt awkward with one arm so I just opted for a heavier band standing up
    Scott Curl
    35x12x3

    Band Pressdown
    3x30

    Plate Curl
    20x12x2
    just fucking around with grip stuff, Sandwiched the 10s to see how shitty these were lol



    6/7/2021

    SSB Squat
    340x8x3

    Tow Strap RDL
    315x3x8 EMOM

    RFE Split Squat
    150x15x2

    Sled Sprint 60'
    275x8 EMOM



    6/8/2021

    Axle DB Press
    70x8x3

    DB Power Snatch
    65x3x8 EMOM

    DB Flat Bench
    75x15x2
    +
    Meadows Row
    55x15x2

    Hammer Curl
    25x15, 30x15, 35x15


    6/10/2021

    Goodmorning
    275x8x3

    SSB Box Squat
    295x3x8 EMOM

    Hip Thrusts
    235x15x3

    Reverse Sled Drag 60ft
    280x8 EMOM


    6/11/2021

    45 Deg Incline Press
    75x8x3

    Power Jerk
    65x3x8 EMOM

    Band Rear Delts
    3x20

    DB Curl
    40x10x3

    Band Pressdown
    20x3

    Fat Grip Zottman Curl
    15x15x3


    Leave a comment:


  • mouse
    replied
    5/24/2021

    Belt Squat
    180x10, 195x10, 205x10, 190x10

    Incline DB Press
    60x12x5

    Overhead KB Walking Lunges
    25x15x3

    Training goes on, being a lefty is... weird.

    Ortho called back right before I left work but all I got out of it was that they had to talk to the doc on call that day and that they would call me back either tonight or tomorrow. Fingers crossed I actually get looked at soon



    5/25/2021

    SA DB Press
    60x8x4

    Good Morning
    250x10x3

    DB Hammer Curl
    25x18x3

    Band Pressdown
    30x3

    Band Lat Raise
    20x2

    Training just the left side with a pump is some weird Jekyll and Hyde shit lol

    Ortho appt Thurs at 8am


    __________

    5/27/2021

    Tow Strap Deadlift
    405x8x3

    SSB Box Squat
    330x6, 360x6, 280x3x4 EMOM

    Leg Curls
    20x2

    Low Band Row
    15x2

    Holy these tow strap deads suck ass lol. Trying to figure out the right ROM. If I set them where my hands would normally be its like a block pull, set them near the sleeves and it feels almost like a snatch pull. Bar banging the shit out of my legs and I have to keep tension in my low back on the way down which gets exhausting. @TimK damn man, hats off to you for going 495+ on those lol

    Currently weighing if I just do RDLs or something until I can use my hands again...

    Was aiming for ~380 on the box squats but hit RPE a little early... prolly because of my low back...

    Might try and fuck with Nordics but for now just tossed in some quick curls and some rows

    __________

    5/28/2021

    BW: 219 lbs
    For as shitty as my diet has been its amazing this number isn't higher lol

    Incline DB Press (45 Deg)
    55x8, 65x8, 70x8

    DB Power Jerk
    70x6, 75x6, 80x6, 65x3x5 EMOM
    I should be able to load these heavier very soon, and I might make an honest to God attempt to get good at split jerking them...

    DB Tricep Ext
    20x15x2
    Was feeling these way too much in the shoulder even with very light weight so I just scrapped it and moved on

    DB Curl
    35x12x3

    Band Rear Delts Fly
    20x3

    __________

    5/31/2021

    SSB Squat
    330x8, 350x8, 360x8

    Tow Strap RDL
    315x6, 345x6, 365x6, 275x3x4 EMOM

    RFE Split Squat
    200x12x2

    Sled Sprints 60'
    165x6 EMOM

    What the hell engage baby giraffe on those split squats lol. Regular squats went well enough but the SSB is putting pressure in the injured side that gives me some tingliness (for lack of a better term). Being careful not to flex but keep my back engaged, which is a strange and fine line to walk lol

    Plan for now is to stick to Alan's template, but adapted to single arm work and with no heavy deadlifts for now. Gonna use RDLs on D1 and Goodmornings alongside the squat work...

    Leave a comment:


  • mouse
    replied
    Was gonna be running a block of Alan's strongman template but I guess I'm not for now... bicep tear on my right side. Trying to get an ortho to look at it at the moment, I'll update with specifics later when I know them...

    Leave a comment:


  • mouse
    replied
    5/17/2021
    SSB Squat
    365x5, 385x5, 400x5

    Strict Press
    155x6, 175x6, 185x6

    Hatfield Split Squat
    240x8x2

    Farmers Carry 60ft
    205x4 all sub ~10 sec


    5/18/2021
    Push Press
    185x5, 200x5, 210x5

    SLDL
    455x1, 380x5x2

    CGB+BB Row
    225x8 / 185x8

    CDB Press
    90x3x3 (right), 60x3x3 (left)


    5/20/2021
    Front Squat
    290x6, 310x6, 330x6
    My adductors are fucking PISSED

    Power Jerk
    235x1, 205x5x2

    Ukrainian Deadlift
    5" Sumo Deficit DL

    315x8x2

    Keg Over Bar 52" - 60 Sec
    265x5

    Leave a comment:


  • mouse
    replied
    CNY STRONGEST 4 RESULTS

    K so yeah, full meet report:

    CNY's Strongest Man/Woman 4: Part Deux
    5/15/2021 - Lafayette, NY
    3rd Place Men's Open 220

    Weighed in at 210 and change... so literally the lightest BW I've ever competed as lol

    Max Log - 240, 260, 280(miss) - tied 3rd
    Dang dude if I didn't underestimate my direct competition. Actually I think a few of us did. It became clear during warm ups that we we're all figuring each other out and strategy wasn't gonna work. Three of us opened at 240, two of us missed 280, and top dawg (Utah lol) won the class with his opener at 280, and went on to get 300 and 320 for a PR just because. To say I wasn't bummed a bit would be a lie, but my overhead has suffered with this new BW and I did about as well as I figured, it just wasn't enough today.

    Keg Toss - 6 kegs 22.9 seconds - 3rd
    None of the kegs were marked and they were all roughly the same weight. Somewhere between 25-30 lbs? Maybe on the lower end honestly. This was by far the surprise event for me, I ripped all 6 over with no real mistakes which would end up helping me later. If I would have been smoother actually grabbing the kegs I probably could have had 2nd place, as we were only seperated by 3/10th's of a second. Very pleased here.

    Axle Deadlift for Reps - 525x8 - tied 2nd
    Not much to say here other than this was a failure on my part that will bug me. I knew 8-10 reps was gonna win this event. I underestimated the other two guys in our top four who both got 8 reps. 1st place did 10 right before I went. I miscounted and thought I had 9 which was grindy, so I thought I'd settle and save myself for hus/stones. Turns out I stopped at 8. I really need to ask someone to count for me next time. Points wise it wasn't a game changer, but it's a personal rookie mistake I shouldn't have made.

    Husafell Carry Max Distance - 275 for ~175ft - 3rd
    What can I say except I surprised myself here. In training 275 felt awful and I only managed about 60ft. Something about this Hus felt much better, I got a great pop off the pick and grip was only a slight issue where I had to stop and adjust halfway down. I pushed to max effort here. There was no 'just enough' lol. Every step the last 15 feet felt like my feet were made of lead and I had no idea how big of a step I was taking, just that I needed to keep moving. Kept moving until the clock expired. Good enough for third but a huge mental victory.

    Atlas Stone for Reps - ~300x6 - tied 3rd
    Probably the first time I think I've done 'well' at stones. I did screw up one rep towards the end which cost me what would have been a tie for 2nd, but I was lucky enough to have enough time to grind one more over that kept me in for a 3rd place tie. Tape slippage was an issue for a lot of us with the warm weather. Happy with my performance here, another max effort don't-even-count-just-go event...

    All in all it may not have been my best finish, but I did podium in a VERY stacked class against some very strong guys at a VERY light BW and this was easily my most CONSISTENT contest yet. I may have been middle of the pack all day, but there was no terrible event and that's huge progress for me. Usually I have one event that I just do awful at the negates one where I do really well. In the end that kept me in the podium chase.

    Finding out I'm gonna be a 3x dad overshadowed everything, but really helped cement this contest as one that will probably go down as my favorite over all. Very competitive, super fun outside, and a great return to full competition that I've been looking forward to...

    Leave a comment:


  • mouse
    replied
    Was planning on having some sort of session but didn't. Life got in the way in the form of our old dryer finally shitting the bed to where it wasn't worth fixing it anymore. Went and got a decent deal on a new one. So most of my afternoon got eaten up doing that and yardwork.

    It was only gonna be some band work, maybe like a super light farmers EMOM or something. Spent some time with the theragun instead just working stuff out.

    Leave a comment:


  • mouse
    replied
    5/11/2021

    45 Deg Incline Press
    185x6x3

    Chins
    3x8

    Band Rear Delts
    3x15

    Band Pressdowns
    3x20

    Air Bike HIIT
    20/60x5
    Oh fuck this lol... ~5 min of light peddling after

    Leave a comment:


  • mouse
    replied
    Exodus is back up, but with it being contest week I'll log what little I do here daily until after.... then it will likely be weekly dumps...

    Anyway, hit some singles on log yesterday... hoping to make my decision for jumps on Saturday. Leaning towards opening at 240, not screwing up 260, and then rolling some serious dice at 280 lol...

    5/10/2021

    Viper Press
    205x1, 225x1, 245x1x5

    Axle Deadlift
    405x6x2, 405x10

    Leave a comment:


  • mouse
    replied
    5/8/2021

    BW: 214.5

    Log Press EMOM
    170x3x2, 185x3x2, 195x3x2, 205x2x2, 195x3x2, 185x3x2, 170x3x2

    Close Grip Incline Bench
    185x8x4

    Keg Toss
    ~30x6x4

    Sled Drag 60'
    250x1x8 EMOM

    Air Bike
    10 min @6-7

    Very close to (I think) my lowest BW in 4 years... couple of split jerks in that pyramid... not very good ones... but some lol

    Last edited by mouse; 05-08-2021, 04:23 PM.

    Leave a comment:


  • mouse
    replied
    5/6/2021

    RDL
    455x5x3

    Keg/Stone to 52" Bar (60 sec)
    265x6, 220x5, 220x7

    Yoke Push 60ft
    350x1x6 EMOM

    Keg first because I don't have a heavier stone, first set with the stone it was slipping a lot, second set I put some tacky on my fingers and was able to bang out and easy 7 in a minute...

    Yoke... just went with what I had on there to weigh it down and hell... was gonna do 10 but after 6 my legs were shot and I still want to puke...

    Leave a comment:


  • mouse
    replied
    5/4/2021

    Viper Press
    225x1x2, 245x1x3, 255x1, 205x2x4 EMOM

    Close Grip Bench
    275x6, 225x3x5 EMOM

    Incline Skullcrushers Myo Reps
    85x16, 5, 5, 5, 4

    Leave a comment:


  • mouse
    replied
    5/3/2021
    Axle Deadlift
    525x6, 435x3x6 EMOM

    SSB Squat
    330x2x10 EMOM

    Yoke Carry 50ft
    440x1x10 EMOM

    Last run with contest weight on the deads... reps were FAST... sub-30 seconds for those 6 with more in the tank... now I'm gonna try and hang on to that conditioning lol

    Leave a comment:


  • mouse
    replied
    Last full week of training before CNY's Strongest next weekend, having Exodus down makes it vastly apparent how spoiled I am/was having that data available. Typically I'd be looking at past peaks for some ideas but I guess I'll take this as an 'opportunity' to try some stuff. Some script flipping today/tomorrow, and then probably a bunch of conditioning stuff added in until contest day.

    Officially on the Open MW roster now for Rituals of Strength 4 in Rochester June 19th. Max keg press, 'descending' axle deadlift for reps, farmers/tire medley, truck pull, and (*sigh*) last man standing stone over bar... I really want to do good at that truck pull hahaha...

    Leave a comment:


  • mouse
    replied
    5/1

    BW: 215.4 lb

    Viper Press
    215x1, 235x1x2, 215x3

    Husafell Carry
    200x120', 275x60'x2

    Stone Over 52" Bar
    300x2x3

    So the reason for the incredibly short volume today is because I drove out to I&S and fucked up. Apparently they start at 9 now, not 10... so I literally rolled out of my truck as they were finishing up log... threw my shit on and hit those vipers absolutely stone cold lol.

    Husafell feels like absolute shit hahaha, stone was also totally cold, no warm up sets. First set was a very near missed triple, I was a touch too far back... hit two more solid doubles which considering my smol BW isnt shabby for me...

    Leave a comment:

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