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
Announcement
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No announcement yet.
IRON & STONE: The (Redundant) Adventures of an Amateur Strongman
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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
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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
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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
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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
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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...
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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...
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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
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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...
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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.
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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
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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
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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, 05:23 PM.
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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...
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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
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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
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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...
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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...
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