My Daily Strongman Workouts

[Luke Whippo]

I'm 26 years old 5'8 180lbs from Baltimore,Maryland. I started lifting around the age of 22 and started getting into strongman about 1.5years ago. I'm preping now for my 4th NASS contest in 1 year, Nov 1st will be my 1 year anniversery as a competative strongman. I also try to be creative and practice odd strength feats. A few other things are I don't use drugs or supplements and I don't use belts or wraps even in a contest. I simpley compete to become tougher,stronger,and to just have a fun day!

Next contest is "The Fall Challenge" october 23rd I'll be in the 200lb class and as usaual be underweight.

Events: Axle clean and press for reps 180lb (each rep cleaned)

stones- 6 stones 235lb-300+ platforms 52"-48"

Medley- 225lb ea. arm farmers 50' / 210lb keg 50' / 640lb yoke 50' 90sec.

farmers hold- 265lb and arm for longest time (no straps)

tire flip- 8 flips in 90sec (tire is 680lb, perfect tread, I've seen a lot of guys struggle with this tire)

conans wheel- 570lb

I don't remember my last regular gym workout, I've trained events everyday all summer, this is what I like, I don't like gym workouts anymore, I plan to train events through winter also, well I'll see what I can do anyway.

[Luke Whippo]

Sunday 9/19/04

I got me a good tire, Mike Flint has only been training strongman at my house so he offered me his tire. It's identical to the contest tire,but over 700lbs, Mike said it's close to 750lb. The last time I flipped it was 5/15/04 and could only get 3 flips a set for a max effort. I also have a 550-600lb tire thats just too easy now.

I did 3 sets of 5 flips today and it was pretty tough.


Monday 9/20/04

Axle clean and press 170lbs 3 singles,too easy

yoke walk in the backyard 485lb just over 100',short rest,100' back. easy!
this is done in the uneven and rough grass so the crossbar must be lowered 1 hole so the bar is just below my nipples.

PR lift on the yoke 850lbs for a 30sec hold, stayed solid on the hold.

[Luke Whippo]

Tuesday 9/21/04

axle 170lbs 2 singles,1double,1single

tire flip 3 singles

carried my yoke on top of my head 235lbs for 4 sets of 25' walks

I was a little sore and beat up from yesturdays 850 hold so I just did the singles because I now know that I can flip this tire anytime and a 170lb axle clean and press can done several days a week, witch I couldn't do before,and doing this recovered will be easier.


Wensday 9/22/04

yoke walk in the backyard 490lbs, close to 150', short rest and carried it back. this was easy!


Thursday 9/23/04

farmer/barrel carry
230lb each arm 50' / 30gal drum approx 170-180lb, probaily equal to a 200lb keg for 50' not too bad I wasn't too winded and 230FW has never felt so easy. I always add a big handful of sand to that drum after use.

PR lift 300lb sandbag (fat bastard) I locked it out and held it for a 5 count. This was pretty tough it was the first time ever trying a 300lb bag.

carried the 30gal drum approx. 75' back to my basement.

[Luke Whippo]

Friday, a much needed rest!

Saturday 9/25/04

Axle 170lb 2sets of triples (ea rep cleaned)

tire flip 5 flips

170 axle 2 reps missed the clean on the 2nd rep

tire flip 6 flips

495lb yoke walk in the backyard 100', short rest,100' back, this was easy

great workout today the tire felt easier than last week!



Sunday 9/26/04

Conans wheel in the backyard, I loaded 580lbs on the carrier and walked for 2 full rotations, this was fast and easy, I had more in me.

[britt72]

really nice, its good to see a strong man in here.

[Fullback_45]

Welcome to the journals. Training is looking good. Goodluck on your up comeing contests!

[Luke Whippo]

thanx guys!

Monday 9/27/04

yoke walk in the backyard 500lbs, just under 150' and turned a corner, few min rest, carried 500lbs back.

I was feeling beat up because of both sat.and sunday's training so this felt a little heavy I might skip yoke until thursday and I think on each walk I'll go farther and farther until 200' then start at under 100' this is very doable but will surley beat me up, but when going back to only 100' walks I will have gained strength physically and mentally.

[RiNgMaSteR]

Good luck with the training man!

[Luke Whippo]

Tuesday 9/28/04

It was raining it's ass off today so this was a perfect day for a farmers hold.

Farmers hold PR weight 320lbs each hand held for 30sec., Dan Cenidoza counted for me.

I raised the implements so the handles were at knee level so the pull was pretty easy, as for the hold I probaily had a little more in me,but not much, my grip was solid it was my body that was wanting to put the weight down.

That will be my last PR hold before the contest actually I think I'm done with all PR weights I've set goals before october that I wanted witch were a farmers hold well over 300lb,yoke lift and hold of over 800lb, and 300lb sandbag witch I will keep on working with the 300lb bag because it didn't beat me up bad at all. The only PR's I'll be doing for this month are distance/rep PR's.

[Luke Whippo]

Wensday 9/29/04

Messed around today with odd lifts.

partial overhead squat on the yoke 230lb, held overhead for 10sec, hard to balence.

lifted the yoke on top of my head 240lb and held for 10sec, pretty hard.

teeth lift 85lb, held for 10sec.

All of the above are PR's

3" thickbar 120lbs clean and strict press 2sets of triples 1set of 4reps (ea. rep was cleaned) this wasn't hard at all.

dinner: a big homemade egg salad sandwitch on rye, sliced pickled beets, and a plate of homemade potato salad. A few chocolate chip granola bars before bed.

[Powerlifter 007]

How have you got on in past events, have you won any and why don't you use straps or anything, it will help you do more reps and more seriously protect you from injuries. Have you got any pictures and have you gone against BigPoparoppy

[Luke Whippo]

How have you got on in past events, have you won any and why don't you use straps or anything, it will help you do more reps and more seriously protect you from injuries. Have you got any pictures and have you gone against BigPoparoppy

My first contest I came in dead last
My second I came in 5th out of 8guys
My third I got last place but with the best improvement, I hit big PR's in that show, thats all that matters to me.

I don't wear a belt because the strength to do this can be built in the body and as far as preventing injury, the best injury prevention is a strong core. I don't train with a belt so I don't compete with one, I compete like it's a training day thats just me. (I do honestly believe though that a belt can create some imbalences witch I think is not good).
Straps, well there not allowed in my contest so I should definitley not train with them. I do have a problem with straps though, whats a strongman without an awsome grip and training with straps will rob a strongman of some nice strength gains, grip should be just as important as the body actually I've learned though 1 soild year of grip training that grip improves overall strength.

I'll see what I can do about pics this my work computer and I don't own one or a dig. camera Dan Cenidoza has some pics I'll see what he can do for me.
Things are going good for me at work so the journal kills a little time for me.

Me and Big P. are 2 differants weight classes and I've never trained with or met him before.

[Luke Whippo]

Thursday 9/30/04

Yoke walk in the backyard 505lbs 150', few mins of rest, carried it back, turned a corner at 100'on both sets, 2nd walk was much faster and easier.

dinner- big plate of roasted beef,potatos,carrots,and stringbeans 1 ear of corn, and 1 can of corn. A few granola bars before bed.

[Luke Whippo]

rested on friday

saturday 10/2/04

Me and Dan Cenidoza went to train at graham's house, he's the promoter of the contests in md. I've known him for 1 year now and he is a great dude. He gave us a wooden log 140lbs and a fire hydrent that we will fill with concrete.

I haven't trained stones since the last contest Aug. 7th so I really needed some love from the stones so I went for some PR's. I warmed up with a 235lber and loaded it on a 51' platform then went for 255lb on a 48" and missed it I knew my technique was off a bit so I tried it again and got it. That was my first PR of the day for height because I've always failed that hieght in the contests (I'm only 5'8) then I got a 270lb on a smaller platform (55gal. drum on top of some plates and a pallet) that was easy. Then I went for a weight PR I loaded a 296lber on to the smaller platform. I loaded the 255lb again on the 48" (very easy) then loaded the 270lb on the 48" (easy) big PR for me.

then I did 2 sets of 8 flips of the tire only on the 2nd set I did all 8 flips within the 90sec.

Graham gave us a free pass to the buffet up the street from his house. I ate breakfast before 12pm and didn't eat anything until after 5pm so I was ready for some food I ate chicken,mashed potatoes,corn,carrots,pizza,mac and cheese.

I'm pretty sore today and I have a nice bruise on each bicep, I did load the stones with no shirt and tackey on my chest (I don't shave there either). I'm going to rest sunday.

[Luke Whippo]

that platform was 52" not 48"

[RiNgMaSteR]

Nice job man!!! Keep up the good workouts!

[Luke Whippo]

Rested sunday, pretty damn sore.

Monday 10/4/04

still beat up from sat. I was debateing weither or not to train so I decided to get warmed up and see how I feel, and it turned out to be a great workout.

warmed up with 3"thickbar clean and press 120lbs

2"axle clean and press 175lb, 2singles,1triple,(ea. rep was cleaned)felt stronger than ever on these and my clean has gotten better, I'm finally dipping alittle bit on the clean.

yoke walk in the backyard 510lb just over 100', rest, carried it back (faster on the 2nd walk).easy

3" thickbar 125lb clean and press (too easy)

2"axle 175lb 1 double (easy)

pressed my new log 140lb didn't add any weight, WOW! this is my first ever using a log it's similar to using a keg.

[Luke Whippo]

Tuesday 10/5/04

Felt great today and was ready to hit an event.

Farmers walk/keg carry

240lb ea. arm farmers for 50' / 230-240lb keg carried 50' this wasn't bad at all, I was a little winded but this is well over the contest weight. the yoke is going to be the challenge.

carried the keg 75-100' back into my basement.

Dan did 2"axle so I just cleaned 180lb for him to look at my tech. he said it looked good. This is the first time I've ever straight cleaned 180lb on MY axle
My axle is a 75lb soild steel bar, much harder then the hollow 20lber used at the contest.

[Luke Whippo]

Wensday 10/6/04

2"axle clean and press 180lbs 2singles (for practice) straight cleans on both.

750lb tire flip 2singles (for practice)

yoke walk in the backyard 515lbs just over 100',rest,carried back, the first walk was tougher then usaual,the second was much easier.

4 flips of the tire (for practice)

[Luke Whippo]

Thursday 10/7/04

conans wheel - I wanted to see where I stand with 600lbs on the carrier.

On 6/27/04 I put 605lbs on the carrier and walked for 2 full rotations and the walk was SLOW definitely a max load.

Today I walked with 600lbs on the carrier 4' shy of 3 full rotations and it was fast, I really wanted to do 3 rotations and still have more in me but it was not to be, still it's the best I've done so far I think if I haden't of walked so fast witch takes the breath away and with abetter warm-up maybe I coulda got it. My wheel is a little short so 2 rotations on my wheel is close to 1-1.5 rotations on the contest wheel plus I used a heavier weight.

My warm-up was with 345lb for 2 rotations I should have done 3 rotations!

I don't feel very beat up, but I'll rest today!

[JackBags]

update us more with some training, I love looking at yoru workouts, i aspire to eventually venture into strongman myself

[BPP]

nice workouts bro
Ive been with NASS for coming up on my third year

[Luke Whippo]

Thanks guys!
I've been doing same old same old.
saturday I picked up some odd plates, I got 4-11lbers, 4-22lbers, and 2- 33lbers I got these to help with my quest to pinch 5-10's,2-35's,and 3-25's. they could also be good for other things like if I don't want too big of a jump in a lift.
I got 8 flips with my 700-750lb tire,thats a PR and I'm up to 525lbs on my yoke carries in the backyard. I've been doing a lot of pressing, I'm getting hooked on the keg clean and press, I've been working with one thats 140-150lbs, 50lbs of sand and the rest water, it's pretty easy and I'll slowly keep adding water. I did a partial overhead squat and hold with the yoke,230lb for a 30sec hold overhead.



Wensday 10/14/04
warm-up 3"thickbar clean and press 130lb, very easy
2"Axle clean and press 180lbs 1triple PR, 4reps PR (each rep was cleaned)

Dan did yoke around front on the pavement so I carried the 150lb yoke around front for him, approx. 500ft, I didn't even have to really even breath on that and I carried it back when he was finished, too easy
He did a few sets with 750lbs. for like 20ft.

[AJ Roberts]

Awesome lifting!! Although i am not a strongman i still love the sport so it is cool to be able to see how you train!

[Luke Whippo]

Thursday 10/14/04

yoke walk in the backyard 530lb 120', rest, carried back, pretty easy!

messed around with some grippers and plate pinching, I just started really getting into the grippers I haven't closed a coc#2, I've decided to not even touch the #2 and I've been doing overcrushes with my filed #1 and going right to the #3, I can get the #3 parallel and cheat it shut and then do a neg. from parallel. Dan Cenidoza let me hold his HG-150 and 200, I closeed the 200 and he said thats the same as a #2, I might have a hard #2 I've heard these grippers all variey. I'll see when I decide to try my #2 again.

[JackBags]

I am about a cm-half a cm away from closing the #2 with my right hand and bout an inch with my left, if you want to do a friendly race to see who can close it first, im down!

[Luke Whippo]

I am about a cm-half a cm away from closing the #2 with my right hand and bout an inch with my left, if you want to do a friendly race to see who can close it first, im down!
Cool!

[Luke Whippo]

rest friday!

saturday 10/16/04
yoke walk out front on the pavement. I warmed-up by carrying a 214lb yoke around front (too easy) then carried 8 45lb plates up the steps and out front.
I went right to 574lbs and did 2sets for 70ft each (damn easy) it was raining so the pavement was slick so I didn't try to sprint with it but I was moveing at a good speed.
Then I walked 330lbs around back (very easy also)
these yoke carries today were all speed PR's


Sunday 10/17/04
I woke up late with a hangover!
warmed-up with some keg clean and press
9 flips of the tire, PR I was pretty winded after that.


I'm taking it easy for the week so my mind and body will be ready to go for my contest saturday, plus I could use a few days off.

[JackBags]

Looks like you're going to do real good at the contest, take some pictures and a video or two if you can!

[Luke Whippo]

Looks like you're going to do real good at the contest, take some pictures and a video or two if you can!
I know I'll do better than ever on the events,and I know I'll have to fight HARD for a high placing since I'll be competing against the same guys that are at every show in MD. Kevin, and Billy dominate every event and Scott, and Rob are always consistant in the top 3 or 4. All these guys should finish each event with great times. One thing I look forward to about the contests now are getting together with these guys, their all great guys and have always had kind words and shown great encouragement. I also look forward to seeing guys in the heavier class that I've made friends with.

[dim3z]

i love reading this stuff man, awesome strength. allthough i cant really comprehend wat weights this would translate into in powerlifting terms.

u recon u could give me some estimates of wat u can(rough estimate)/could(when u were doin powerlifting movements) lift. i know it has little to do with ure strongman performance but is just interestin for me :)

good luck on ure competition dude. show em whoes boss ;)

[Luke Whippo]

thanks!
I haven't tested my dl and squat for about a year, I really have no idea.
I know one thing that I'm one of the only guys who doesn't squat and dl, it's just my choice, I've seen some BIG lifters (first timers in strongman) not do good at all and some that kick ass, hell... Dan's brother-in-law is a bodybuilder that trains heavy and carried a 760lb yoke like it was nothing on his first time.

[AJ Roberts]

Good luck in the contest man!

[BPP]

thanks!
I haven't tested my dl and squat for about a year, I really have no idea.
I know one thing that I'm one of the only guys who doesn't squat and dl, it's just my choice, I've seen some BIG lifters (first timers in strongman) not do good at all and some that kick ass, hell... Dan's brother-in-law is a bodybuilder that trains heavy and carried a 760lb yoke like it was nothing on his first time.


any reason you dont do either?

[Luke Whippo]

any reason you dont do either?
I would say the #1 reason is because the lifts aren't in my contests, if they were I'd definately train them. I used to never do overhead stuff until it was in a contest and now I will never stop doing those. from time to time I do squats on my yoke witch means they must be started from the bottom position (fun stuff). I'm working up to 400lbs on that but even thats been a while I know all this odd training will stregthen gym lifts though I can just feel it. it's all good!

[JackBags]

i love reading your log dude, keep me entertained!

[Powerlifter 007]

i love reading your log dude, keep me entertained!

Same here love reading this dude. I want to do strongman when I'm older and this is showing what I should be hitting in training

[Luke Whippo]

saturday 10/23/04 "Fall Challenge Strongman Contest"

I tied for 2nd place overall!!!

I got 1st place in "Conans Wheel" and "Farmers Hold"

I didn't finish the medley but got 2nd place in it.... I need more yoke work.

I got three stones 235lb,255lb, and 270lb for a contest PR

Axle clean and press for 5reps.....on the 4th rep I did a squat clean (it came naturally) and a continental clean on the 5th rep.

8 flips of the tire!!!

It was a fun ass day....can't wait till next season!!!

[Powerlifter 007]

Good stuff man, big improvement from your last few contests so it looks only too good in the future from now on maybe 1st in the next contest.

[Powerlifter 007]

I know I'll do better than ever on the events,and I know I'll have to fight HARD for a high placing since I'll be competing against the same guys that are at every show in MD. Kevin, and Billy dominate every event and Scott, and Rob are always consistant in the top 3 or 4. All these guys should finish each event with great times. One thing I look forward to about the contests now are getting together with these guys, their all great guys and have always had kind words and shown great encouragement. I also look forward to seeing guys in the heavier class that I've made friends with.

Is this the same event you were doing today if so you have done really well. You said that these guys were good so you may becoming to their standard now

[Luke Whippo]

Yeah, I just gottta keep training!!!

On sunday and monday my traps were very sore so I did some recovering exercises (odd ones) one handed pushups,one handed sandbag presses (50lber) good for balance, teethlifting......I hit a PR in this I dragged a 130lb sled in the grass by my teeth (good jaw and neck work).

I also started some new stuff that I'm going to get into. One thing is with the yoke........I'm going to start lifting the yoke with the sides of my shoulders, this will toughen up the shoulders and hit my sides in a differant way. I'll also start doing one arm farmers walks.....again to hit a differant part of my core. I'm going to do a lot of neck work, I've noticed neck work ties in with overall strength.....one exercise that has turned me on is pullovers while in the neck bridge position, I did this with a 20lb bar yesturday. I'll be doing alot of overhead stuff and of course yoke walks.

[Luke Whippo]

Tuesday 10/26/04

Traps are still a tad sore!
Yoke walk in the backyard 535lbs 120',rest,120' back (pretty easy)

I might add that I'm now using 8-45lb plates on the yoke (510lb total) and when I bring them back into the basement I pinch 2-45's at a time with 2 hands and carry them. I've always done this but now I'm doing it 4 times instead of 2 and with little to no rest after each carry.

[Luke Whippo]

Wensday 10/27/04

keg clean and press 140-150lbs approx.4 singles and 1 double(PR)

155lb log clean and press 1single

partial overhead squat and hold on yoke 234lbs held overhead for a 30count (PR weight). pretty easy!

[Luke Whippo]

Wensday 10/28/04

Yoke walk in the backyard 540lbs, 120',rest,120'back....no differant then usual.

[deowal]

nice training

[Luke Whippo]

rest friday!

sat. 10/30/04
warm-up 3"bar clean and presses 135lbs
one arm farmers 155lbs with 2"handle-2sets ea. arm 50ftea. (easy)
axle clean and press 185lbs 2singles (continental clean on the 2nd) tough!
lifted yoke on top of my head 244lbs-2sets 10-15sec. holds

messed with my gippers.....when I cheat the #3 I can hold it over parrallel for a good 30secs.

sun. 10/31/04
yoke walk in the backyard 545lbs 120',rest, 120' back

Mon. 11/01/04
3"bar clean and press 135lbs (singles)
carried 30gal. drum under 200lb/over 150lb- 120',rest,120' back (good pace) added sand for next time.

[Luke Whippo]

Tuesday 11/02/04
messed around with some light pressing log,3"bar,and 1 arm pressing sandbags........ nothing to really add in the journal.

I think I'm going to take a break on the axle "clean and (push) presses" because 180+ is getting tough on a regular basis.
I think I'll do "high pulls" on the 2"axle instead with over 200lbs every week and keep adding weight.......I'll still be doing cleans and presses with the keg and log.
I think the axle will be out of the next contests and it might be a "log press", but I still want to get better at the axle.

[JackBags]

lookin bueno, when is your next contest

[Luke Whippo]

thanks Jack, the next contest should be in the spring.....probaily april.

Wensday 11/03/04
"yoke walk" in the backyard 550lbs 120',rest,120'back....the second run was much easier. It's dark outside when I train now.....something I'll have to adjust to.

I didn't "2 hand pinch" the 45lb plates today because from doing this the base of my thumbs are too cut up, so I'll have to let them heal for a week or so.

I'm going to start "2 hand pinching" over 90lbs by putting a pipe through 2- 45's so I can add weight and improve my 2 hand pinching strength.

[Luke Whippo]

Thursday 11/04/04
High pulls with 2"axle 201lbs. 2doubles and 4singles total. These are not easy with the 2"solid steel bar.....it felt good though, I'll only add like 2-4lb every session.

Inbetween the high pulls I wanted to lift my 300lb sandbag......this is only the second time ever lifting this bag........I made 4 attempts and failed to lap it.

note: this really pissed me off, weight wasn't the problem....the bag is just to fat and in time I'll get it.....I've lapped it and stood up with it once so I'll do it again. The way that I look at it is...... I did lift the bag off the ground 4 times and that is great (i've never done that) I just couldn't get the bottom of the bag placed on my thighs right so I could stand at attention with it.
My knees were locked out each time.

[BPP]

nice workout bro

what contest u lookin at in april


and ive never tried 2 hand pinching, sounds interesting!

[Luke Whippo]

nice workout bro

what contest u lookin at in april


and ive never tried 2 hand pinching, sounds interesting!
thanks man! I'll be hitting the next Maryland show,hopefully Graham will hold 3 again next year, so I won't need to go out of state.

yes the 2-hand pinching is nice, one way to get routine for this.......is when ever getting or returning 45's "pinch" them with hands instead of carrying one in each hand!

[Luke Whippo]

rest friday!

saturday 11/06/04
one-armed farmers 160lbs 2'handle 50' ea arm (too easy)

regular farmers walk 245lbs ea arm 50',turn,50'back (no drops)
note: the pull from the ground was tough on this (my deadlift is my weak point) the carry wasn't too bad.

used 8-45's and pinched them and 2-hand pinched 120lbs (easy)

Sunday 11/07/04
partial front squat with the yoke (crossbar just below nipples) 400lbs for a 10count.
yoke walk in the backyard 555lbs 120',rest,120'back (easy carries,but the lift is getting tough)

2-hand pinched the 8-45's and pinched 120lbs

[Luke Whippo]

monday 11/08/04
I just did some neck work.....yoke lift on top of my head,239lbs for 3sets of 10sec. holds.

tuesday 11/09/04
"yoke walk" in the backyard 560lbs,120',rest,120'back.....the lift of the yoke was easier today,some days are easier then others.

I did something new and I'll keep doing this.......what I did was loaded 610lbs on the yoke and raised the crossbar one hole for a less ROM and lifted it and held it for approx.10sec.,(before my regular sets).
This will help with the "lift off" of the "1ST SET" only, and if I keep doing it, and keep adding weight it will help with my getting stronger.

Note: I'm stronger than ever,and I've never before been able to handle these poundages on a daliy basis as I do now.

[Luke Whippo]

Wensday 11/10/04
Focused on clean and presses with odd objects.
3"bar 135lbs,keg,and 151lb log.(11"dia.)

I just mixed them around I did 2 singles with the keg....on the 2nd I did a STRICT press (no legs at all) so I added a little more water for next time.

I did 2 doubles with the 151lb log, (ea.rep was cleaned) push press

I did a triple with the 3"bar 135lb but waited a few sec. between each rep. (hard on the grip)

"high pulls" with the 2"axle 203lbs for 1 double.......these felt better than last week. pretty easy!

[Brawler]

I know I'll do better than ever on the events,and I know I'll have to fight HARD for a high placing since I'll be competing against the same guys that are at every show in MD. Kevin, and Billy dominate every event and Scott, and Rob are always consistant in the top 3 or 4. All these guys should finish each event with great times. One thing I look forward to about the contests now are getting together with these guys, their all great guys and have always had kind words and shown great encouragement. I also look forward to seeing guys in the heavier class that I've made friends with.


You should look up Bob Jodoin and CJ Murphy at TPS. They would show you some pointers that might help

[Luke Whippo]

Thursday 11/11/04
conans wheel- I loaded 620lbs on the carrier and did 1 full rotation. This is PR weight now,but I had more in me. As I add weight I'll go a little farther each time until 2 rotations then go back to 1 rotation.

My warm-up was 300lbs for 3 full rotations.

note: Today I walked in the opposite direction (the weight to my right) this is a little harder and helps with strength balence in my body.

I own 4-100lb plates and this event is the only time I use them, so I've been carrying 100lb in ea. hand when taking them in and out of the house, I could only manage it 3 times though.(hard on the fingers).

[Luke Whippo]

Saturday 11/13/04
I went to Dan Cenidoza's for a my first real "kettlebell" workout. Dan has done nothing but kettlebell training since our contest.

we did one-armed windmills,snatches,presses,jerks,overhead squats, and presses in the bottom of the squat position, the last thing I did was two-handed swings I got 30reps nonstop with a 32kg bell (that was tough as hell).

At the end I went for a "teethlifting" PR......I strapped 3 bells together and lifted them with my teeth-132lbs big PR. I had to hold it for a second while Dan took a pic. witch has been unsuccsessful of being posted because Dan says the files are to big (what ever that means) I would love to get that pic. on the gripboard.

I learned something new about kettlebells and their an awsome training method, however I won't be doing too much more of it (I'll use them from time to time) as I was so sore on sunday that I coundn't train yoke, and am still sore today so I'm not sure what I'll be doing today.

note: windmills and bent presses are a great mid-section/obliuqe workout and dumbells can be used for them, but "kettlebells" hit the shoulders in a differant way. It's monday and my hams,shoulders,mid-back,low traps,and mid-section/obliques,and forearms are still sore.

[Powerlifter 007]

Awesome mate keep it up

[Luke Whippo]

Monday 11/15/04
"yoke walk" in the backyard 565lbs 90',rest,90'back
Since I was still sore this was tougher so I decided to only go 90', this puts an ease on the mind. This is still good for me considering the conditions-sore,beat-up,on bumpy grass, and a slightly more ROM.

before the walk I did a lift of 615lbs and held it for a few sec.

[RiNgMaSteR]

Nice workouts man! I dont really know to much about strongman so i cant be of much help but i will offer my support.

[Luke Whippo]

Tuesday 11/16/04
clean presses with odd objects.
warm-up SLDL double overhand 3"bar 145lbs for doubles (very easy weight)

1 single with 155lb log and the keg was a stuggle.....I did manage 2 singles out of like 5 attempts (clean was tough)

note: this was a new weight on the keg approx.150-155lbs the clean was tougher. With a little time this will be no problem.

"high pulls" 2"bar 206lbs 2sets of doubles (this is getting easier)

[Luke Whippo]

Wensday 11/17/04
neck work: lifted yoke with the top of my head- 240lbs 2sets of 15sec. holds.
gripwork plate wrist curls,pinches,and grippers

Grippers- I still can't close a #2 I'm also not interested in any gripper program as I have bigger fish to fry (I'll close it when I close it)

I can do wrist curls with a 22lb plate for reps in each hand. I can do it with a 25lber in my right but failed on the left.


Thursday 11/18/04
"yoke walk" in the backyard 570lbs 100',rest,100'back
WOW! I've really gone up fast in this, I looked back and it was only the end of sept. I was at 500lbs and 570lb only feels a little harder than 500lbs did. (it's still a tough workout)

[Luke Whippo]

sat. 11/20/04
partial overhead squat and hold, 240lbs, 10sec hold (easy enough)

tire flip 4sets of 3 flips (goal is to build up to over 10 flips without killing myself each time) grass was a little moist, I won't do flips in wet/muddy grass (good way to tear a bicep) so I don't know how much tire flipping I'll be doing over the winter.

I did a good neg. with my 100lb sandbag with my left (lowering it from overhead one hand) my bags are solid so I have to keep my palm opened. (tough to balence) some days aren't as good as others.


sun. 11/21/04
woke up late with a hangover.....trained anyway.......bad idea.
yoke lift 625lbs (easy)
yoke walk in the backyard 575lb,100' after this walk my low back and glutes felt very sore, I stripped the yoke down to 510lbs and carried it back.(easy enough)

note: I should have waited until monday to train yoke, my body is telling me this is too much,too often. My glutes and waist line are very sore and tight today.

I'm going to make changes in my yoke routine, I looked back and at the end of july I was doing 300'walks with 300lbs and adding 5lbs ea. session, and when I got up to 400lbs my distance became shorter, thats how I built up to what I'm doing now.
I may go back to 300'walks, only I'll start with 400lbs (should be pretty easy) this will build more strength and conditioning. I'll keep doing the yoke "LIFTS" with over 600lbs (since that is easy) and work up to over 700lbs.
I'll do a heavy walk on the pavement every so often (must be on a weekend because I won't do pavement walks in the dark, because of neighborhood traffic....too risky).


Since I've built up some nice strength on my strongman events, it's time to throw in some "deadlifts" of course I'll be training the lift in an unorthidox fashion. I loaded a standard barbell with 300lbs=320lbs (it sat for over a week) I finally started deadlifting it.

I figure when I'm done with my event training my body is easily ready for a single,double,or triple. 320lbs was simple so after each event session I will lift 320lbs then add weght only 5-10lbs and do 1set ,a single,double,or triple. so I'm hoping in time I will lift 320lbs then do a 400lb lift and keep going up.
Doing only 1set for LOW reps will keep me from overdoing it and keep me from not missing event training. if I stick with it.

[Luke Whippo]

monday 11/22/04
I did backwards sled drags today, I love doing these when the grass is wet, and since my glute was hurt, I figured this would be a great recovering exercise.

My last drag was 9/15 with 315lbs, So I loaded 300lbs in my sled=330lbs
warmed up with 2-50' drags then did 1 drag approx. 100' nonstop,few sec. rest, then about another 25'. I loaded my sled with sandbags-a 100lber,150lber,and a 50lber so I carried them 100' too and from the sled.

This made my back and glute feel great, this a excellent recovering exercise.

[JackBags]

Keep up the good work dude, hope your glute is feeling better ;)

[Luke Whippo]

I'm feeling much better now Jack, thanks!
Jack, have you closed the #2 yet? let us know when you do!

on tuesday I just did a little grip work and neck work!

lifted yoke on top of my head 243lbs 2-sets of 10sec. holds
2-hand plate pinch 125lbs. (I'm going to stay with 125lbs on this until I'm more used to it.)

Since today is like a friday I won't train, I'll plan on training thursday, and friday though, and the weekend! I'll probaily start on the long distance yoke walks. I noticed whenever I drop back in weight for a month or so and work my way back up.....I always gain new strength.

[JackBags]

Yeah i have, i can close it now without warming up.. it's becoming a toy to me. What about yourself?

[Luke Whippo]

Yeah i have, i can close it now without warming up.. it's becoming a toy to me. What about yourself?
damn! I still can't I gave it a shot this weekend, but I mashed the hg-200 easily so I must have a hard #2.


thursday 11/25/04
long distance yoke walk in the back, 400lbs, 250',rest,300' back this was good training, it rained all week and the ground was so moist (good leg and calve training)
Oh at the end of these now I lower the crossbar one more whole and did a lift with 330lbs (easy) this is more than a half squat so I'll keep doing this at the end.

deadlift: 320x1, 325x2 (simple)


friday 11/26/04
2"axle clean and press 185lbs, single (straight clean)
log clean and press 156lbs, single
2"axle high pulls 208lbs, triple (getting easier every time)


saturday 11/27/04
grippers,plate wrist curls,plate "cheat curl" with a 35lber ea. arm.
2 hand plate piches 125lbs. and double overhand sldl's 3"bar 150lbs.

teethlifting 100lbs for 5 squats

sunday 11/28/04
yoke lift 635lbs (my feet literley sunk in the ground on this).
long distance yoke walk 405lbs 250',rest,300' back (easy)
lowered crossbar 335lb yoke lift (simple)

The grass was more moist than on thursday, my sweats were very muddy. great training though.

[Luke Whippo]

monday 11/29/04
one-armed farmers walk 166lbs 2"handle approx.70' ea.arm (easy)

sandbag- this sandbag is too fat at the bottom, the materal used was landscaping peebbles, so the bag gets fatter every use because the peebbles get crushed......I still can't lap 300lbs (I can lockout my knees) so I did 275lbs twice.....the weight was not hard......the bag is too fat. I'll keep working with it. I'll try to turn it upside down so the fat part is at the top.

deadlift- 320lbs,single 330lbs,single (simple)

[JackBags]

About the grippers, I found that singles and overcrushes worked best for me. just a little tip

[Luke Whippo]

About the grippers, I found that singles and overcrushes worked best for me. just a little tip

yeah! that's how I train those grippers, Jack.

[Luke Whippo]

tuesday 11/30/04
nothing special, just practiced the bent press and windmills with a 35-40lb barbell.

middlefinger lift-100lbs ea. hand using 1"tricep/hammer curl bar held for a few sec. too.


wensday 12/01/04
new yoke routine
warmed up, crossbar on 6th hole (nice lockout position)-640lb lift and 10-20sec hold (easy).
crossbar 5th hole stripped down to 150lb (empty) carried on right shoulder out 50' to feild, loaded for warm-up walk.
410lbs, crossbar 5th hole (nipple level) 200',rest,300'back (easier then ever, but tough)
stripped down to 340lbs, crossbar 4th hole (upper ab level), lifted from bottom position (simple)
empty yoke,150lbs carried on left shoulder 50' feet back

It's still raining alot the feild was muddier then ever and it was dark so I had to take my time carring this so it make the walk TOUGH! it was so muddy I almost lost my shoes.

[RiNgMaSteR]

Nice training dude! Whens your next comp?

[Luke Whippo]

hopefully in the spring ringmaster.

thrusday 12/02/04
keg clean and press 150-155lbs 3 singles (got each clean on the first try, thats something new)
"high pulls" 2"axle 211lbs 1single, 2doubles

"deadlift" double overhand 320,single 330lbs, double (simple)

[RiNgMaSteR]

Ahh thats cool! Id work sooo much harder than i do now if i knew i had a comp or something coming up.

[Luke Whippo]

Ahh thats cool! Id work sooo much harder than i do now if i knew i had a comp or something coming up.

That is so true, back last summer when I had first started this strongman training, for fun, I went and watched "maryland strongest man" in aug. 03 and I said to myself I'm going to train for this and enter next year, little did I know Maryland had the "fall challenge" in nov. of 03, I wasn't really ready for that contest, but I'm so glad I competed in it, as it was a great learning experiance and set me straight for future contests.

I would still train like I do now if I wasn't competeing, but let me tell you that I always enter these things months in advance, as it motavates me to bust my ass HARDER!

[Luke Whippo]

saturday 12/04/04
carried 30gal drum (over 150lbs under 200lbs) 50',turn,50', rest, switched grip (tougher on the switched grip), 40',turn.40 (added sand for next time)

sldl double overhand 3"bar 150lbs 4reps (need to add), 155lbs single

I'm making easy work of 2-hand plate pinching with 130lbs.


sunday 12/05/04
new yoke routine-warm-up
yoke lift 6th hole (lockout) under deck on concrete 645lbs 10sec hold (easy)
right shoulder carry 155lbs 50' to field (simple)
yoke walk 5th hole (nipple level) 415lbs 150' warm-up,rest,300' (easy)
yoke lift 4th hole (upper ab level) 345lbs (simple)
left shoulder carry 155lbs (simple)

note:the ground wasn't as muddy, I was moving nice and fast, easy carry. I will doing this yoke routine at least twice a week,l adding 5lbs to every lift every session. this is good training.


monday 12/06/04
practice on the "bent press" light 45lb dumbell windmills and 40lb barbell bent press. I'm doing this light to get a feel of the movement.

grip work: grippers, wrist curl (25lb plate) left hand PR, 2-hand plate pinch 135lbs,single (hard, will practice with this weight).

[Iron_Predator]

All I can say is "WOW". Man, you train like an animal. You get much respect from me man. Keep doin' it big...

[Luke Whippo]

thanks a bunch man, I try!!!

tuesday 12/07/04
backwards sled drags in the feild- carried 125lb and 175lb sandbags 100' to sled +5lb plate = 305lbs in sled. 2-50' warm-ups

main drag- approx.100' nonstop, min. rest, another 50-70' (pretty winded)

carried sandbags 100' back (very winded now)


wensday 12/08/04

SLDL 3"bar 155lbs double overhand- 1double (easy)

2"axle clean and push press 185lbs- 2 singles (felt great, good straight powercleans)

11"wooded log clean and push press 161lbs.- 1single (easy,did a kneebend)

2"axle "high pulls" 213lbs- 1 double (very easy)

deadlift- 320lbs off 1-45lb plate- 1single, (simple, went up fast)
deadlift- 335lbs off floor double overhand- 1 single (simple)

2-hand plate pinch- 135lbs 5-10sec. hold (making easy work of this)
SLDL 3"bar dob. overhand 155lbs- 1 triple (making easy work of this too)

cheat curl on regular bar 135lbs- 1 double (easy, had more in me)

I never do curls and if I do it's on a thickbar, I didn't even really lean back, I leaned forward, exploded with the hips, the bar just popped up.

great workout, I felt so strong, and I'm sick, "head cold", and a slight temp.

[Luke Whippo]

thursady 12/09/04
yoke routine
yoke lift 6th hole (lockout)- 650lbs, 10sec hold (easy)

right shoulder carry out to the field- 160lbs (simple)

yoke walk 5th hole (nipple level)- 420lbs 100-150', warm-up,rest, then 300' (easy)

yoke lift 4th hole (upper ab level)- 350lbs (easy)

left shoulder carry- 160lbs (simple)

I did this in the rain,(it's still raining) the feild was more muddier then ever, and I made easy work of the yoke walk.

[Luke Whippo]

this week I've done:
one armed farmers 2"handle 171lbs 100' ea. arm (easy)

partial overhead squat and hold on the yoke 244lbs PR weight supported overhead for a 10 count (felt easy)

425lb yoke walk 300' (felt great) 655lb yoke lift 6th hole (lockout) easy
355lb yoke squat 4th hole (upper ab level) 1-single (easy)

2"high pulls 215lbs 1-triple (felt good)

little off form on the 2"axle cleans at 185lbs- this is bound to happen from time to time on a thickbar. I may start doing continental cleans for a short time.

been deadlifting 1-set almost everyday for 1-2reps, I like this, I think with this and the yoke squats at no volume and little intesity, I think I'll work up to some big numbers in the squat and deadlift.


tuesday 12/14/04
loaded a sandbag on top of my 30gal drum. I made the bag 325lbs., it's a fat bastard, when I bearhug it, my fingers just lock.

I bearhugged it and locked it out off the drum and held it (tough)
I locked it out again (felt better) I did 2 front squats (approx. parallel) PR and sat it back on the drum.

I duct taped a 25lb bag to it (350lbs) I bearhugged it, locked it out, took 1 step back, turned, and took a few steps forward, and stood at attention holding the bag for a good 10 count.
this was tough, but I had more in me, I'm going to try to work up to a 400lb bag. (this may help with stones)

deadlift 320lbs standing on a 45 plate- single
deadlift 340lbs standing on a 45 plate, 1-single (simple) double overhand.

[81Ort]

this is an interesting approach to strongman. do you do any gym lifting other than DL's?
Also, I just read that you are doing sandbag holds to help with stones. A technique that you might be interested in is using a loading pin and some 45's. Bear hug the round part of the 45's and lift them like you would a stone.

[Luke Whippo]

this is an interesting approach to strongman. do you do any gym lifting other than DL's?
Also, I just read that you are doing sandbag holds to help with stones. A technique that you might be interested in is using a loading pin and some 45's. Bear hug the round part of the 45's and lift them like you would a stone.

I am doing the "high pulls" and overhead "push press", but I always use the thickbars to get the best out of my grip and other odd strength, so I guess I don't do any gym lifting.
I only do the deadlifts now because I do want to work up to a nice deadlift and I've been experimenting with a differant approch to training, (I want to see how well it will work), plus the lifting I do on the yoke (squat,overhead,ect.) is tougher then using a barbell and hits my core nice.

I've used that plate tech. for stones, thanks, The holding of heavy sandbags is building better core strength for me, because the bags are WAY bigger then the stones and the weight is all over the place, and if I use "tackey" I don't have a problem lapping a stone, it's getting it on the platform that I need to better my core strength.

I havent had any time to update this journal so I'll do what I can, I've been doing the "continental clean" for the axle and working 1-3reps (1-clean only) doing "power jerks" I'll stick with this for a while since I can up the weight faster and work more on overheads. the yoke is going great, I'm training everyday and I'm not even beat up at all.

I just realised I might have bad tech. on the grippers, I've looking at pics of closes and I think I need to keep my thumb higher, I keep my thumb near my index finger, I see what happens.

[IronBender800]

Nice workouts man! Looks hard!