NAS nationals. Not PL I know but it fits

[ironjunkiie]

Used to do military powerlifting comps and messed around with BBing for awhile but October 2010 I discovered my calling when I took 1st place in Eglin AFB ( largest military installation in tr world) strongest
Man contest. Entered on a whim when my buddy talked me
Into it but haven't looked back. My goal is knock out the needed shows in order to go pro and win Americas Strongest Man. My goal is to get to the nationals by 2013.
In this log I'll cover my daily workout, random **** and my journey to become Americas strongest man.


Right now my basic gym lifts are
Bench 315x16
Dead 585x11
Squat 515x8
OHP 225x12

My basic schedule is
Sunday... Chest & sprints
Monday... Legs
Tuesday... Circuit training
Wednesday... Shoulders & sprints
Thursday... Back
Friday... Sandbag training
Saturday...off / family day

My second show is coming up July 23 on Okaloosa Island, FWB,FL. Its a gold level NAS meet hoping to place top three in the heavies 231 and up. Events are gonna be
18 in. Deadlift for max
Log press for max
Keg load
Sandbag carry
Farmers walk

Wish me luck people

[ironjunkiie]

Barbell flat bench

135x20
225x10
315(rest pause) 4sets of 2 w ten seconds rest
335 3 sets of 2 w ten seconds rest
365x2
380x2
315x10
225x10
135x10

Incline barbell bench
225x10
275x6
185x15

Dumbbell pullover
50x10
60x10
70x10

Cable flyes
100x10x3

Sprints
100m x 6

[ironjunkiie]

Today. Mon. Jun 20
Legs

Only had 35 min in the gym got called in to work but here goes.

Squat
135x10x2
225x10x2
315x10
405x5
455x5
225x20

Leg press
400x20x2

And duty calls so I didn't get to do my explosive box jumps or my calf work. I'll try to get it in tonight after work tho.
Chest is killer sore from yesterday. Lookin forward to tomorrows circuit/ event training. Should be fun!

[ironjunkiie]

21 June 2011

Circuit/ speed

Close grip bench, 30 seconds
Rest
135x6
185x6
225x6
Wide grip
225x6x3

Box squat
135x6
225x6
315x6
315x6

Hang cleans
135x5x4

Split jerk
185x3x3

Pullups
Bw x 6 x 3

KB swings
60x10x3

Farmer walk
135 per hand x 100 Ft x 3

Kinda a random day I had my little brother in the gym with me and he wanted to do all kinds of stuff so I humored him. Not the workout I was gonna go for a pretty light easy day but kept a fast pace and felt good afterwards.
The wife had my car this morning so I didn't get to go to the gym. Was gonna do sandbags but my baby boy would not go to sleep so I had to tend to him. If I'm not too exhausted from working 10 hours in the heat I'll hit up golds tonight for deadlifts. I'd ether take a day off than have a weak workout tho so I'll see how I feel tonight. 5.5 weeks to my comp. Feelin good about it. Def need to improve on my OHP. my definite weak point.

[ironjunkiie]

Update. My shift is almost over and I'm fully irritated with my job. I think the aggression will pay off well tonight in the gym. Hittin up Golds in three hours with my longtime training partner Marco. Pure beast of a kid for weighing 180. He's benchin mid 300's deadlifting 500 and movin up weights even tho he does BB and not strength sports. Should be a good training session. Exactly 30 days to my comp. Yes. There will be bloodshed!!!

[ironjunkiie]

Back night 23 Jun 2011!!!!!!!!!


18" deadlift(from pins)
135x10
225x10
315x5
405x5
495x5
585x5
625x2
675x2
700x1!!!!!!!! New PR!!!!!!!!!!

Deadlift from floor w 1 blue band
315x10x2

Pullups
Bw x 6 x 3

DB ROWS
75x20
110x15
150x8

Did some hammer curls and ab work

Omw home about to ice my back and get the wifey to rub the knots out a bit. Fingers crossed she's awake:)

Great workout really psyched too see how much I can keep improving!

[ironjunkiie]

Oh and vid of 700lb pull will be posted soon

[ironjunkiie]

24 June. Shoulders

Push press
45x20
135x10
185x5
225x3
245x3
265x2
275x1
225x5

DB OHP
60x10
80x10
100x10
125x7

Farmer walk holds
170 lbs per hand 3x 30seconds

Snatch grip barbell front raise w/ OHP

100lbsx6x2

1 hand KB swings

70lb x10x3

Ab work and box jumps on 24" box

Exhausted after workout. Kept it fast paced and I am on my way to work in a few now. 8 hours of patrolling the base. Should be an easy day

[ironjunkiie]

http://www.youtube.com/v/tAF6LY9UBSY

[ironjunkiie]

My day is almost over at work. Pretty good 8 hour shift patrolling the streets. I tell u what tho this damn patrol car is so damn tight with the cage and mobile radio mounted inside. Kept cramping up had to get out and walk several times.
Wrote 4 speeding tickets, and three for running stop signs. About to head home and relax, eat some
Chicken and pasta
With vodka cream sauce. Then hopefully the baby sleeps good tonight cause I have sandbag training in the early AM and I'm adding 50lbs this week.

[ironjunkiie]

Jun 25. Saturday sandbag training in the sun

50lb bag warmup
Clean an press 2x20

175lb bag workout
Load on 4' platform
3 sets of 6

Shouldering bag/ alternate shoulders
3x3

Tire throw 40lbs for distance (frisbee throw)
3 x 5

50lb reverse overhead throw
3x5

175lb bag alternate shoulder & squat
3x3

18" box jump w/ 50lb bag
3x8


It was hot as hell out in the sun an all my neighbors looked at me like I was crazy in my front yard thrown **** around. Good workout VERY fast paced left me in a heap of sweat after I was done accomplished in about 18 min.

[ironjunkiie]

26 July 2011 Sunday bench

Barbell flat bench
135x15
225x15
315x10
365x4
385x2
295x10
225x10
135x10

Close grip
225x8x3

Incline dumbbells
100x15
Barbell
275x8
315x4
275x7

Pullups
Bw x 7x3

Hang cleans
135x5
185x5
225x3
275x0 bad fail
245x1

Ab wheel and stretches.

Felt strong as fukk and really pushed it today. Then tried the 275 hang clean and really pissed me off I couldn't get it. Tried 3 times. Damn it. There's always next week tho.
Not givin up

Legs tomorrow

[ironjunkiie]

27june2011 legs

Squat warmup
BarX 20
135x20

Zercher squats
135x6
225x6
315x6
405x3
365x4

Overhead squat
95x 10
Just for ****s and giggles

Leg press
600x12
800x10
1000x8
1200x7

Box jumps 24"
3x10

Wall sits
3x 1 minute

Lunges
135x50 feet
185x50feet
225x50feet

Ab work and attempted to shoot some hoops but was too wobbly to walk much lol.

[ironjunkiie]

28 June

Drove out to the east field on base this afternoon w my little brother at like 3 pm. Hot as hell. Let's flip some MFn tires!!! They had a 200, 400, and 500 lb tire. Not as heavy as I'd like but I make do.


Random sprints and calisthenics to warm up
200 lb for speed
100ftx3

400lb for speed
100ftx 3

Stacked the two big tires on top of each other. Did some vertical jump training. Measured it just over 3' high.
4x6

500lb tire
100ft x 3

Sandbag throw over head reverse
50lb
3x6

Decided to make it super challenging and do some one handed tire flips.

400lb tire
100ft R hand
100ft L hand
X 2


I won't count the last run I tried w the 500lb after cause I puked.

Really funny like halfway into the training session some army EOD students walked by and the chick in the middle was pointing at me yelling like " omg that's the dude I was telling u about lifting like 2000 pounds in the gym!!" I lol'ed

[ironjunkiie]

29 June
Rest

30 June shoulders

Hammer strength shoulder press
1 plate x 20
2 plates x 20

Seated military press
225x12
255x8
275x4
225x10

Db shoulder press
100x12
50x25
120x6
100x12

Fatbar holds for time
350 x 30seconds x 3

1 arm kb swings
70x 10x 3

Had to rush and get te workout done didn't go as planned. Stupid work called

Back tomorow

[ironjunkiie]

1 July deadlifts


Deadlift from 5" platform

135x15
225x10
335x5
425x5
515x5
565x3
605x3
425x12

Pullups.

Bw x 8 x 5

[ironjunkiie]

2 July Saturday

Circuit training
Car pull 3600 lb mustang.
100ft x 5

Sandbag sprints 50 lb
100 ft x 5

Hand over hand car pull
100 ft x 5

1 hand Tire flip 300 lb
100ft x 3

Pullups
Bw x 10 x 2

Pushups
Bw x 10 x 2

150 lb sandbag OHP
3x3

Destroyed some roasted chicken and rice and beans afterwards and some dark chocolate. Pretty tired. Bench TOMORO

[ironjunkiie]

Ok. I take it back. Bench tomorrow. Slept maybe 3 hours last night. So went and laid on the beach for an hour. Relaxed. Time for wirk

[ironjunkiie]

4 July Monday bench

Flat bench
135x20
225x20
315x12
345x8
365x5

Incline
225x15
275x10
315x6
225x12

Flat dumbbell bench
100s x 10
125s x 10
150s x 6
75s x 18

Hang clean
245x1x8

[ironjunkiie]

6 July legs

Back squat
135x10
225x10
315x 10

Z squat
315x5
405x5
455x3
500x1x3

Box jumps 42"
5x6

Leg press
500x50

Farmer hold
100 each hand 45 seconds
150. 30 seconds
200. 25 seconds
225. 20 seconds
250. 12 seconds

[ironjunkiie]

7 July shoulders. Crap.

Standing OHP

135x10
225x8
265x3
275x2
295x1

Seated dumbbell press
100x6x3

High incline press
225x15
275x10
225x15
225x12

1 hand kb swing
80x10
70x12
60x15

[ironjunkiie]

9 July deadlifts

15" from pins

135x10
225x10
315x5
405x5
495x5
585x5
635x3
675x3
495x10

Pullups
+25lbs x 5 x 3

Abs

[ironjunkiie]

10 July bench tris abs

Barbell flat bench
135x10
225x10
315x10
1 board bench
365x5
405x3
405x3

Incline
225x17
275x11
315x8

Tri work

Pushups

Hang cleans

Abs

[ironjunkiie]

11 July circuit speed conditioning

25 pullups

Bench 135x50

Weighted situps x 50

C&P
135x10x5

36" box jump
10x5

25 pullups

Deadlift
135x25x2

Bench
225x5
315x5
365x3
385x3

Puked. Went home

[ironjunkiie]

12 July sandbags

50 lb bag
1 arm hi swings
20 reps each arm

200lb bag clean to alternate shoulders
12 reps x 2

Load onto 48" platform
60 seconds
9 reps
7 reps
7 reps

Squat w bag

2 reps. 5 sets

Carry
100ft x3

[ironjunkiie]

13 July shoulders

Standing OHP
135x10
185x10
225x5
245x5
255x3
225x8

Hammer strength shoulder press
2plates each side x 10
3 x 10
4 x 6

1 hand kb swing
60 x 10
70 x10
80x10


Hi incline press
225x10
225x10
225x10

C&P
135x3
145x3
155x3
165x3
175x3
185x3
205x1
225x1
245x1
265x1

[ironjunkiie]

14 July event training

10" log c&p
110x5
200x2x3
225x1x3
245x1x3

Incline log press
110x30
225x10x3

Keg load over 48" bar
150x5
250x12

Tomorro doin the tire and axle deadlift and workin the log clean some mlre

[ironjunkiie]

15 July deadlifts


18" deadlifts
135x10
225x3
315x3
405x3
495x3
585x1
675x1
700x1
745x1 PR!!!!
585x8

Dumbbell rows
140x10
165x9
165x7

Hammer strength pulldowns
2 plates each side x 15
3 x 12
4 x 6

Biceps work and shrugs.

Feelin great 1 week out from my contest

[ironjunkiie]

18 July bench

Flat bench
135x 20
225x10
315x5
365x5
385x5
315x10

Incline
225x10
275x10
315x7
225x13

Pullups

Tris

Abs

[ironjunkiie]

23 July.
Show day

Warmups

Log C&P
200
225
250

18" deadlift
650
700
800!!!!!

Farmer hold
225each hand 1 min. 15 sec

Incline log
225x17


First place every event for novice super heavies

The other dudes got kinda pisses off and said I should have done open but oh well a W is a W

[ironjunkiie]

25 July. Shoulders

Seated BB press
135x10
185x10
225x10

Standing press front / back alternate
95x15
135x12

Hammer shoulder press
2 plates each side x 15
3 x 12
4 x 8

Db press
120x8
130x5
80x15
70x12

Upright db row
50x12
70x10
100x6

Shrug
225x20
315x16
405x11

Pullup
Bw x 6 x 3

Face pulls / straight arm pull downs

Bi's

Abs

Exhausted now but excellent workout

[austin.j.taylor]

in and subbed

[ironjunkiie]

28 July

Deadlift
135x10
225x10
315x10
405x5
495x5
585x5
605x3
500x9

Bench
135x10
225x10
315x10
365x5
385x5
300x11

Bi's
Abs
Kettlebells
Stretching

29 July
Pullups
Bw x 8 x 6

Front squats
100x20
150x20

Stretching


30 July
Clean and press/ speed/ form
95x 5
135x5x3
185x3x3

Continental clean & press
205x3x3
225x3x3

1 arm db clean and press
60x10 R+L
100x8
125x7
140x1
130x5

Close grip bp
135x20
225x10
315x8

Standing French tri press
80x25
100x20
120x20

Abs


Been feelin good
And strOng just really trying to focus and break
Down my form to maximize my power

[ironjunkiie]

31 July legs

BB squat
135x10
135x20
225x10
315x10
365x10
405x8
455x4

Leg press
600x15
800x12
1000x10
1200x6

Hack squat(machine)
300x10
400x10
500x8

Pullups
Bw x 8 x 3


Pretty confident I'll be repping 500 on the squat soon. Been over a year since I last squatted heavy 300+ after injuring my ankle and my knee. Feels good to be puttin up decent weight on squats onece again

[ironjunkiie]

3 aug

Deadlifts
135x10x2
225x10
315x10
405x10
495x8
585x5
Rack pulls
585x2
675x2
765x2

Floor press
135x10
225x3
315x3
365x3
405x3
425x3

4aug
Seated BB OHP
135x10
225x10
275x6

Db
100x12
50x20
110x10
125x8

Hi incline db
130x7
130x6

Rear delt work
Traps
Abs
Pullups