Pain is weakness leaving the body

[81Ort]

I thought I might try to get some feedback on what I might be doing wrong lately. I have felt like crap the last week and a half and I'm losing weight (not much but enough).

wed. 11/24/04
DL's. 135-12 225-8 315-5 405-3 495-2 605-1x10 singles with 30 sec rest between.
Gym closed early so this was all I could do.


Sat. events
felt like I had been hit by a truck (first time DL'ing in a while)
farmer's walk 355- 100ft. / 355- 120 ft. in ~20 sec.
these felt ok. just a little slow
medley (farmer's and drag 50ft.) 305 / 400 sled 22 sec.

atlas stones- wasn't in the mood to really lift so I just did the 400 with the tacky that was on the stone. -4ft. easy


Tues. Still not in the mood. Maybe because the temp has recently changed?
bench- warm-up/ 305-6/6/4 crapped out on the last set
DB low incline. 100-8/8/6 again crapped out
v-grip push downs. (tri's) 100-8 easy 130-8
reverse push downs 80-10
cleans (to work on form) 225-2 easy

I think I try to muscle up the clean too much. Any suggestions would be great

Sat. 12/4
I feel like I've been run over by a truck.

Exhibton for a neighborhood festival so I went all out.

log max 180-8 230-5 270-1 320(145.5 kg)-1 easy 340- (155) missed twice

Fire Truck pull- 35,000 lbs (15,900 kg) 55ft. -38 sec. the road was not totally flat

Medley
Farmer's walk/tire 400lbs. (182kg)/ 950 (432kg) 50 ft. 21secs. on the farmer's and a slow 5 flips 1:20 total

atlas stones. 40in. barrel with tire on top. 400 -1 easy 460-1 easy. ( took it easy because I was shot) 300- 5.5 ft. platform (no tacky)

65 degree incline log press for reps. 100kg- 16/ 12 -done
totally exhausted.

-These are the workouts for the past week or so.

[81Ort]

I have been reading through a lot of these journals and I have realized that a lot of you guys know a lot about nutrition. I consider myself well educated on the subject and I can write out other people's programs but I have a hard time getting myself in gear. I wanted to see what you guys would recommend for me:

I am a Strongman competitor so I don't need to be ripped but I do want a "clean" physique. I have a large frame and would say I am a meso/endomorph.
295-lbs
~15-18% bodyfat
6'4"
23 years old
9 years of lifting experience

[81Ort]

Program:
mon.
back, bi's, forearms

wed.
Deadlifts/ rotate squats every third week
calves

thurs.
chest, shoulders, tri's

Sat.
event training

current diet: "see food"
I need more cardio for off days(sprint work, hill runs, etc.)

I appreciate any help

[81Ort]

Tue 12/7
back
overhand BB rows. 135-8 185-6 225-4 275-6 x2
underhand 275-6/8 just wanted to get a good pump to let my connective tissue have a break

1 arm rows (DB) 110-8x 4sets
wide grip chins 5/5/3 pathetic. nothing left
cable rows (close grip) 205-10 too easy (no more wieght)

bi's
standing alternates (DB) 70-8 / 60-8 super setted with reverse curls (BB) 70-15

rotational calf press 250-15 305(stack) -20 need more weights in this gym.

worked out alone and had a much faster pace than usual.





Wed. 12/8
shoulders, chest, tri's
BB press (push press)- 135-10 135-3 (needed more warmup) 205-3 245-6/6/6 (left patellar tendon sore)

inc bench 135-10 225-6/6/6/7* too easy
seated DB press 80-8 70-8* shoulders burnt
close grip bench 135-8 225-8 245-7
overhead squats 65-8/ 45-6 first time doing this. HARD as crap
cable cross overs 70-15 squeeze out every rep. still too easy


7:00 is too late for me to start my workout

[81Ort]

Fri. events.

Body way more beat up than I thought.

stones (no tacky) 300, 330, 400 all easy, PR with the no tacky 400
Farmer's - 400 2 easy picks but no walk. my lower leg is killing me and when I try to walk with weight my right foot wants to turn in.

Yoke 820- 60ft. 2x same problem with foot. this was a PR anyway!

stone carry 330-210ft. just not my best day


Sat. helped at a contest
arm over arm hummer and suburban- 50 ft. 32 sec. this was pretty easy except at the end when they had to go over a small bump

drank way too much last night and now I'm completely exhausted

[RiNgMaSteR]

Strong dude!! Great job on the deads man!!!!

[81Ort]

tues 12/14
light workout to loosen up from Fri/Sat

rotational calf press- 360-15
squat 185-10
bench 275-6
inc. db press 65-15 slow and paused
DB skull crushers 50-10
abs and light cardio

I think this really helped to loosen up my sore muscles. I will try to DL tomorrow.

[81Ort]

thurs. 12/16
Deadlift 135-10 225-8 315-6 405-2 495-1 585-1 685-1/x
really pissed off, supposed to do 6 singles with this weight!

shrugs (no belt) 405-6 675-20 405- 1+20sec hold at the top

pullovers 125-8 easy

been drinking too much lately because of company being in town.
starting to get serious about my upcoming contest now. no more panty-ass workouts

[BigBoyBruiser]

panty-ass workouts? Hardly. Very impressive training bro.

[Fullback_45]

Insane streangth bro. Loveing this journal already!

[81Ort]

Tues. 12/21 Starting new workout plan

Good mornings 135-8 185-10 first time doing these, felt pretty good

speed squats 135-8 225-8 315-6 315+Blue bands 2x8 sets 45 sec. rest
these felt better than I thought they would

rack pulls (2" below knee) 225-4 405-2 585-1 765-1 easy
needed straps because my left hand is screwed up

speed DL (sumo) 405- 20 singles
about 15 secs. rest. all reps under 1 sec.

seated DB curls/ rev. BB curls (strict) 55-12/50-12 x2 sets easy/ nice burn

BB curls 135-8 nice finish to a great workout

back-3+20singles/ E- 1 Med-2 / 1-light
legs-8 speed/ E-1 light
Bi's-3/ E-2 light /1 Med-1

Have a slight pull in the middle of my right erector- don't think it's serious

[81Ort]

12/22 WED.

bench (warm up) 135-16 185-9 225-6

seated axle press off rack (no back) 125-6 175-6 215-1 195-3/4 down right pathetic -started from below the chin off the rack

chain bench with axle(40lbs each side) 125-6 225-5x 4sets
way too easy (+10lbs next time)

close grip axle press(3boards) 215-3 265-3 295-5 (+10lbs.)

DB skull crushers 55-8/7(+1spotted)

push ups 10x 5sets
I can really tell I haven't worked my shoulders in a long time. My press sucked!! WWJD

shoulders 3/ E1 -3 heavy
chest 5/ E1-light E2-4-med1
triceps 4/ E 1-med2 E2-med1

[81Ort]

Fri. 12/24
all speed work
right shoulder a little stiff and I'm a little sore still

12 in. log. (no warm up) 250-1 easy (just had to prove something to myself)

inc. log press (65 degrees) 140-8 210-3x 5sets 30 sec. rest

push ups off dumbells (for stretch and explosion) football style

power cleans (working on technique) 135-10 205-8 255-5+2+2 (30 sec rest) 135-5x 4sets for speed and form

overhead squats 95-5 these are hard as hell- if anyone has technique info please don't hesitate to help.

short and sweet

shoulders-1 /E1- light
chest-6 /E1-light E2-speed
form-5 /E1-med1 E2-speed E3-light (form)

[81Ort]

Sun. 12/26

missed yesterday's event training because of christmas

speed yoke 540-80ft. ~15secx 2sets 640- 80ft. 16.2sec /110ft.-18.4sec.

work on lower leg strength.

[81Ort]

Mon 12/27

good mornings 135-10 225-10 easy warmup

speed squats 135-10 225-8 /set up bench\ 315-4 315+bluebands -2x 8sets
better this week

rack pulls (6in. below knees) 225-5 495-1 675-1 easy 765-x decided against this because my back is a little tight from yesterday -WWJD

speed DL 405 (standing on purple band) -1 easy but back is too tight

BB curls 135-6 155-6 (155-2+135-2) drop set

low back 6/ E1-med1 E2-heavy E3-light
legs 8 /E1-speed
bi's 2 /E1-med2

note: don't do a lot of yoke runs the day before heavy back work

[81Ort]

WED. 12/29/04

push press 135-8 185-6 225-3 275-3 easy 295-3 (almost got 4th) moved hands in about 2" 295-1+ 15 sec. hold at the top

seated BB press (set at nose height) 135+mini bands- 3 225+mini- 3/ (2+2forced) close grip-225+mini- (2+2forced) and 5 sec. hold

close grip off 2 boards 225-5 315-(3+1forced) / (2+1forced)

Hammer strength inc. (weight per side) 90-5 135-6 90-8/2

Hammer strength decline. 90-10 easy

Hammer strength rows 90-10/10 really slow-trying to rehab a rear delt strain
DB skull crushers 60- (3+2forced) / (2+2forced)+6 presses (big set)

standing calf raises 330-20/ 20

leg raises-15

felt really good tonight even though I almost got kicked out for using bands. Sometimes I really hate these f*cking commercial gyms!

S-5 /E1-heavy E2-heavy
T-4 (one superset) /E1 heavy E2-heavy
C-3 /E1-med2 E2-med1
calves-2 /E1-med1

[81Ort]

Thurs. 2/30/04

standing abs 110-10

safety squats to low box 155-10 245-6 335-3 425-2 need to learn form
bench (axle) 125-12
med. neutral grip pull downs. 110-8 155-6/7 slow for (R) rear delt

stiff legged DL (axle) 125-6 215-6 305-6 (double overhand) 405-3 (rev. grip)

rev. hyper ext. 230-15

felt good to do these again

Legs
Q-2 /E1-heavy
H-2 /E1-med-2

Uback-2 /E1-light
Lback-1 /E1-light
cryo.

[Porky]

ur a beast man. awsome workouts

what is alll this eq q h and all that jazz mean?

[Fullback_45]

Thats a kick ass pushpress!!!

[81Ort]

push presses are coming back

the stuff at the bottom of my logs means ie:
bodypart-total sets /exercise 1- intensity level E2 and so on.

this just helps me keep track of how much work I have been doing for each bodypart so I don't overtrain; which I am prone to doing.

[81Ort]

Sat. 1/1/05

warm ups

yoke press 140-8 240-12 (~90sec)

yoke all 80ft. 320 540 720-12.5 sec. good for me MED2

stone carry (through muddy terrain) 50ft. turns 330-263ft.
foot slipped just before first turn and almost lost it. MED2

stones (away from platform) 72"-48" 225,265,300,330,400 ~2 min. this was my worst stone performance ever - was my first time trying it this way
MED2

yoke carry (zercher style) 540-100ft. too easy 720-50' after 3 drops -24sec. HEAVY

one arm yoke press (messing around) 140-1 each arm

perfect ending to a good week of workouts

[Porky]

awsome training. i wish i could try some of those strongmen implement dealies someday. seems like a lot of fun.

ur puttin up some impressive weight what are u current 1rm's ?

[81Ort]

if you are interested I can tell you how to make some of these implements.
it says you are 17 in your info. My cousin is 17 and he's been doing this for over a year and made all his own equipment.

I don't know all my max numbers right now
trying for an 800 DL some time soon
squat 700-2 in a suit after 550-6
log press ~350
bench-? max is not important for strongman
shrug 675-20 some jerking at the end

...and YES, it is a hell of a lot of fun!!!

[81Ort]

strongman websites:
nastrongman.com /click on "the anvil" link (bottom right) for another forum about strongman

ontariostrongman.com

these are two good sites to start off with for info on contests and training.

[Porky]

some monster lifts wow.

thnx for the info sir :)

[DaneGarreau]

Porky, if you want some info on making strongman equipment cheap then email me at danegarreau@yahoo.com.

[81Ort]

MON. 1/3/05

speed squats bar-22 varied stances 135-10 225-6 225(light band)-3 225(300lbs bands)-2 (too easy) 315(300bands)-2 (too hard) 275(300lbs bands)-2X6sets (just right)

Upper Back (light for rear delt)
med neutral grip pull downs 110-6 160-6x3 sets
wide grip pull downs 160-6x3
rev. grip pulls 160-6x3
close grip neutral pull downs 160-6x 3sets

superset tri. push downs/ concentration curls
110-10/ 50-10 drop set 110-8+70-6/ 50-8+3
this was okay -nice pump anyway

took it easy today because my back was fried from last week- didn't do my speed DL's

Legs-8/ E1-light
U.B. -12/ E1-E4 light
bi's -2/ E1 Med 1
tri's -2/ E1 Med 1

[81Ort]

Wed. 1/05/05

bench 135-15
185-8
225-6
275-3
315-1
365-2 (one forced)
drop set 365-1/ 315-1/ 225-8

incline press
225-8
275-3 (one forced)

squat 135-10

Hammer Strength front military press (weight per side)
45-10
90-10
90-7 drop to 45-10 nice burn

side lateral raises
20-15 all really slow and held at the top

DB skull crushers
70-1
60-6 (one forced)
60-6 (cheat reps)

Pull overs
110-5 (deep stretch and deep breaths)
135-2
150-2 heavy

close grip press
135-15 totally spent

45 degree donkey calf raises
300-15
standing CR.
495-5 too easy
495+hold down by training partner -15
donkey 300-10

calf machine too easy. overall a good workout

chest-9 /E1-heavy+drop E2-heavy
shoulders-3 /E1-light E2-light
tri's-4 /E1-med2 E2-light
calves-3 /E1-heavy E2-heavy

[AJ010]

You are one strong mother ****er.

[81Ort]

1/06/05 Thurs. temp dropped 30 degrees in two days

sumo DL b135-12 225-8 315-6 405-3 495-1 585-1 Very low for me.
standard stance-585+80lbs. chains-miss -weak attempt

stopped
too cold. This workout sucked. Hopefully Sat will be better. Back feels overtrained

[81Ort]

SAT. 1/08/05

axle cleans-practiced a lot of techniques
cleaned 260 about 15 times

farmer's walk missed 350
no drive today

stone shouldering- just tried the 300

had to leave early for a wedding
****ty week!!

[DaneGarreau]

What techniques are you using on the axle? Have you tried the continental?

Give your body a rest. One thing i have noticed about your workouts is that you have a lot of volume. If i did that much volume i wouldn't be able to get out of bed in the morning, lol. I am sure your body is somewhat built up to it after doing it for 10 or so years but it is still alot of volume. Just some thoughts.

[81Ort]

MON 1/10/05

speed squats 135-8 225-6 225+green-2 315-2x 8sets

axle clean and press 125-4 195-3 265-2 easy clean 315-dropped 5x -last one landed on the top of my kneecap while in a full squat position. I hope it's not as f*cked up as it looks.

axle curls-120-10 120-8+2cheat

[BPP]

ouch! hows that feelin today

[81Ort]

Still sucks ass! Hope to squat on it by next week. I have done pretty well about icing it and resting it. I hear Schoonie is going to be in Cali Feb 19-20. This should be fun.

[DaneGarreau]

Glad to see your allright. Be careful!

[BPP]

oh really? what contest?

[81Ort]

the fit expo in California.

Thurs. 1/13/05

RDL's with axle 125-6
215-6
305-6 (all double overhand)
415-x tried twice with double overhand
415-x standard stlye with D.OH. almost got it
505-6 rev. grip
605-1 rev. grip standard style DL (easy)

seated rack press (axle from nose height) (no back)
bar+150 in bands-5
125+(150 in bands)-5 (1 forced)
265-x
245-2 forced +drop to 235-1forced
really got my head through on these

shrugs
425 (D.OH.)-6
595-6
815-10
set up two bars in th rack and did modified farmer's shrugs
335 (each hand)-16 (held last two as long as I could)

med. neutral grip lat pull downs 160-8 (for rear delt and teres minor)

rev. hypers 210-15

log tried 300 for fun and I had nothing left.

low back 3/ E1- med1 E2-light
traps 3/ E1-heavy E2-med2
upper back 1/ E1-light
shoulders 4/ E1-heavy+drop E2- Med2

knee didn't give me too much trouble today. there's a lot to be said for treating an injury right

[IronBender800]

Awesome looking workouts dude!

[dim3z]

some awesome strength man, u train like a crazy man. i admire such dedication, keep at it man

[81Ort]

thank you. my motto has always been PSYCHO POWER!
I think it helps

[81Ort]

SAT 1/15/05
upper back and traps still sore. transverse obliques sore. knee sore and some overall stiffness getting out of bed. hands killing me under index fingers

wrestling for warm-up. This was a good way to get the blood flowing.

Medley-(front carry with yoke zercher style/power stair x3/ stone to 4ft.)
580/425/400 -~25 sec. after the first two then had to tacky up for the stone -easy
-total time about 50 sec.
the stair was hard as crap (plate loaded pin) -need more weight on these

Farmer's walk (60ft. straight) got psycho for these
warm up with 215 and 305.
355-12.15 sec./ 355-11.33 sec
I think both of these are PR's. Felt easy today

stones (72"-48" / 225-400) euro style.
total 79 sec. had to retacky for the 400.
got the first 4 in 40 sec. including a drop on the first!
need to shoulder the 300 next time

good day. semi heavy

[81Ort]

cold again. weather keeps screwing me up

speed squats warm up- bar-12
135-10
225-8
315-3
275+150 in bands-2
315+200 bands-2x 8sets

axle press
120-6
190-6
260-2
310-x finally cleaned it but nothing for the press

rack press (axle at chin height no back on seat) 215-3
120-8
just wanted to get the blood pumping

cg board press (axle)
120-15
210-5
300-1

body done for today
still sore from Sat.

S-3 /E1heavy E2-med2
T-2 /E1-heavy
L-9 /E1-speed

[IronBender800]

Awesome workout dude! Looked super tough!! Keep up the good work!

[81Ort]

Thurs. 1/20/05

speed bench 120-15/15
170-10
210+(80 in chains)-3 x6sets with varying grips

DL-weak-
135-8
225-5
315-5
495-2
585-1
675-x no drive
NO MORE F*CKING WEAKNESS YOU STUPID COWARD!!!

med neutral grip pull downs
160-6
205-10
205-9

high pulls (axle)
170-6
170-8 easy

chins -5x2

rev. hypers
210-15

pathetic Deadlifts today. I have gone down about 200lbs. now.-weak

back-5 /E1-heavy E2-med1 E3-light
shoulders-2 /E1-light
bi's-2 /E1 bodyweight
chest -6 /E1-speed

[81Ort]

Sat. 1/22/05

events:

axle clean and press (max)
120-6
210-5
260-1
310-1 finally!! easy clean
350-cleaned
360-cleaned
getting better at this

Farmer's DL (blue handles -about 2" lower than other ones)
260-2
310-1
350-1 easy
400-x
400-1 and held it for about 20 seconds.
Deadlifts are coming back!!

stones (Big-1) 225-460 72"-48"
missed the 460 the first time
came back and nailed it
I need to get my **** together for stones!

Yoke (no warm-up)
820-50ft. in ~11 sec.

Tire flip 900lbs
8 flips -sub 30 sec.

I now feel like a train wreck.

heavy day

[DaneGarreau]

Nice workout Travis. I knew you would get the hang of the axle. Good job on the yoke also.

[BPP]

solid events day bro :cool:

[81Ort]

Wed. 1/26/05

leg extensions
150-10 for warm up.

Squats
bar-10
135-9
225-6
315-5
405-2 ^all raw^
suit and belt
495-2
585-1 easy
700-2
waited one minute
700-1 with spot

felt a twinge in my hamstring going down on this rep.
Doesn't hurt- I think it was just the suit tearing the flesh but it screwed up my concentration

calves
plate loaded rotational press
135-10
225-5
too easy
super set with seated calf raises
315-15/180-12
315-15/180-10

legs 6/ E1-light E2-heavy
calves 2/ E1-med2 superset

[IronBender800]

HUGE squats dude! Nice workout!

[BPP]

damn bro!

[81Ort]

Thurs. 1/27/05

speed bench
135-16
185-8
225-3
added one mini band (looped under bench)
225-3x 3sets
225 (two mini's)-3 x5 sets
30 sec. between each set

speed military press (clean once press 3x)
135-6
225-3x 5sets

face pulls
100-10
130-10

pull downs
wide grip 200-7
rev. grip 200-7
med. neutral grip 200-8

still sore as crap from yesterday.
steam room = awesome

C 9/ E1-speed
S 5/ E1-speed
upper back 4/ E1-4 light

[81Ort]

SAT 1/29/05
COLD
Events
Stone carry 330lbs. 220ft.
soft surface- not a record

Medley (yoke, tire, keg carry) 540,900,300 all 50 ft.
Too easy- added 425 power stair to this

Farmer's Hold 350-32 sec. this was terrible for me

put 400 stone up to 4.5 ft and called it a day

still a little beat up from the squats

LIGHT DAY

[Porky]

havent checked out your journal in a bit. nice damn squats.

strong little mofo

[BPP]

SAT 1/29/05
COLD
Events
Stone carry 330lbs. 220ft.
soft surface- not a record

Medley (yoke, tire, keg carry) 540,900,300 all 50 ft.
Too easy- added 425 power stair to this

Farmer's Hold 350-32 sec. this was terrible for me

put 400 stone up to 4.5 ft and called it a day

still a little beat up from the squats

LIGHT DAY

can I have some of that hamstring/hip power please :)

[81Ort]

Mon. 1/31/05

Speed Squats (to box)
bar
135-10
225-5
315-2
315(strong and light /+300lbs) -2x 8sets
fast and strong

seated rack press from nose height (no back)
135-6
115+(green bands/ +150) -3 easy
125 (+green)- 5

close grip bench
135-12
225-3
225 (+80 in chains) -10
275 (+80 in chains) -3 /one forced

bench (ultra wide)
135 +chains -12 easy for fun

standing DB curls
100-7 (last few were cheat)
100-5 (4 cheat)
needed a shock

A lot better than expected.

L 9/ E1-speed
S 2/ E1-med2
T 3/ E1-heavy
C 1/ E1-light
B 2/ E1-heavy

[81Ort]

can I have some of that hamstring/hip power please :)

You should come down and train here!
We'll make a man out of you yet.
I have a lot of cop friends too.(no doughnuts before training: lol)

[81Ort]

Thurs. 2/03/05
taking it easy because I have an exhibition Saturday
cold again

bench (warm-up)
135 (plus 80 in chains)-14

axle clean and press
120-8
190-4
260-1 felt crappy
310-1 easy
360-x couldn't clean today

front squat ass to calf (wanted to try out OL shoes)
135-8
225-8 easy.
these felt good. will go for 350-400 next time for reps.

close grip face pulls
160-8 easy

rev. hypers
210-15 x 2sets

feel loose and ready for a good workout Sat. This will be the last heavy event day until my contest.

S-3 /E1 med 2
L-1 /E1 light

[DaneGarreau]

How Cold is it getting down There?
How do you like your oly shoes?

Nice job onthe axle, you've improved a lot since you got it.

[81Ort]

love them for front squats. Haven't used them for the log. But I like them for the axle.

It'll be 70 and humid one day then in the low 40's or 30's the next. If it would just stay the same then it would be no problem.

[DaneGarreau]

Lol, it's the same way here right now. Last saturday everything was covered in an inch of ice, and it was bout 25 degrees, Tomarrow it is supposed to get up to 60 degrees.

[81Ort]

Sat. 2/05/05

Exhibition- went really well. We had a lot of spectators and a lot of interest from the people in the surrounding buldings.

Stones-only had 3 platforms with us
330-460 put the 330 0n the barrel and 400-4.5ft. 460-4ft.
had to load the 460 twice because nobody was holding the platform the first time and it got knocked back.

Medley-farmer's-375, tire-900+, sled- 600 all 50 ft.
finished in about 1:10.00 and went over to a trash can and heaved my guts out.

Yoke
820-50ft. -16.5 sec.
apparatus was really unstable because of the slant of the road but I made it through

gripper- easily mashed a 300 lbs tension gripper (20lbs more than a COC #3)
I'll have to see if this is right.

Last heavy event day before Cali.

[IronBender800]

Strong looking workouts dude! Look prett harcore!! Keep up the good work!

[DaneGarreau]

Good workout man, That's some crazy crap.

What kind of Gripper Was it?

O yea, me and scott were both able to load the 310 stone to a 49'' platform. Scott got it up there for 2 solid singles. I barely was able to roll it up once. Make sure you tell Uncle Roger.

[81Ort]

I don't know what kind but they went up in 100# increments for each gripper.
Nice load on the stone! Scott isn't going to let you catch him is he? The old man almost got the 330 onto a barrel but he lapped it twice, and Marshall got the 400 onto the barrel.

[DaneGarreau]

Gees, seems like everyone you workout with has loaded a 400 stone, lol. There must be something in the water.

Was it a "heavy Grip" gripper? I think that is what your talking about. If it was then it should be right around a #3.

[DaneGarreau]

Have you seen the Dec/Jan. issue of MOnster Muscle magainze yet? It's got a full page article about your and Van's win at the SOS. Pretty cool.

[81Ort]

Thurs 2/10/05

Log clean and press for reps (EVIL Log)
200- 8 (press)
250- 5 (press)
270- 10 (cleaned 7 and pressed 10)
not happy with this

Deadlifts
405-2
495-2
585-1
675-1 easy (held it at the top)

high pulls
135-10
225-8 easy
275-7 + 2 more

standing calf raise
330-20

bench
225-12 and stopped (never been this easy)

Didn't want to overdo it
Contest next week!!

S-4 /E1-Med2 E2-Med2
LB-12 (cleans/DL) /E1 Med2
C-1 /E1 Med1

[BPP]

what contest???
huge lifts!

[81Ort]

Odd's contest in California at the Fit Expo. It will be in conjuction with the Ironman bodybuilding show.
Schoonie will be there.

[BPP]

Odd's contest in California at the Fit Expo. It will be in conjuction with the Ironman bodybuilding show.
Schoonie will be there.

tell him I said hey and not to be such a stranger :)

[81Ort]

Sat. 2/12/05

axle press
120-8
210-6
260-2
310-1 easy
360-clean easy
just wanted to hit this light one more time before Cali.

farmer's hold
350-37 sec.
hard -didn't warm-up enough

Stones
225-6ft.
460-4.5 ft. easy
400-5ft. after 3 tries
520- finally broke it off the ground about 6x's!!! Almost had it lapped a couple times
330-4ft.

HUGE stone day
I am now ready for California

[IronBender800]

Your crazy strong dude!! Nice ass workouts!

[Luke Whippo]

Odd's was this weekend right? how'd it go? give us a full report man!!!

[Jamma]

Man I love reading this stuff man. I want to first go into powerlifting, My main dream in this is to win the senior british pl championship, and then convert into strongman where I would love to compete against the best. I know some people may say that these are too adventurous, but I say, F**k you, I will do it.

[Porky]

crazy grip strength ort


light 675 deadlift?

you crazy

[81Ort]

HOLY ****!!!
This was probably the best performance I have ever had!
They said this was the heaviest contest in history.

2" Axle clean and press:
I was late getting there and only had time to hit 1 warm up set with 190. I opened with 308 (140 kg). I cleaned it all the way up so fast that I hit myself in the chin. The press went up really easy. I then got myself ready (right shoes, wrist wraps, etc.) and hit an easy 330 (150 kg). I should have just cleaned it all the way instead of the continental because I had to stop it to sit it on my stomach. I then went for 352 (160 kg). I had a little trouble with the clean but got it up to my shoulders and missed my first try on the press. As I held it on my shoulders I could hear the huge crowd going crazy so I couldn't let them down. I had a good dip then locked out the last 4 inches for the good call!
I ended up tied for 4th. I think Dave Ostlund said it best: "you know you're in with a lot of good pressers when 336 (his final lift) will get you last place."
Schoonveld smashed the record (~385). He did an easy 397. Then he did another, and another, and another! 4 freaking reps with 12 lbs over the record!

Farmer's walk. 401 in each hand.
The pick up was easy and the first part of the walk was too until we made it to the turn. The problem was that the stage was made with 4x8 ply wood and it flexed as you walked so the added momentum made the weight feel like 450-500 on your grip. I dropped the weight at around 25 ft. right onto my foot. It must not have done too much because I picked them right back up and I made it over 35 feet. This put me in second behind Odd Haugen.

Medley (600 front carry, 500 power stairs-3, 400 keg to 51")
The carry was easy but the stairs were hard as crap. The weight wasn't a problem but the height of the implement and the stair made it really hard- no excuses. I only got one step. When I reviewed the tape I think my form was wrong for this. The keg was easy as crap. I don't know my placing on this. -bad

Day 2
Deadlift. (side handles at 15 in. for max)
warm-ups were easy so I opened high. Everyone else opened at 820 or 780. I think two people were already out when they got to 900- where I opened. This weight felt really easy. 980 went really easy too then 4 of us made it to 1020 which knocked out Brian Schoonveld and Corey StClair. Jim Glassman and I were the only ones left and we had both decided to go to 1060. When he realized it was just the 2 of us he looked at me and I knew exactly what he was thinking. 1100 it was.
He looked like he was going to get it then stalled a few inches up. "Pain is temporary, glory is eternal" is all I told myself. Then I went over and there was no stopping me. I got the "good lift" and hardly remember the pull at all.
1st

Super Yoke (1000 lbs-25 ft. because of the stage.)
Schoonveld, Glassman, and Haugen ran with this thing. I didn't get a chance to warm-up on this so I never reprogrammed my body to take shorter steps and it showed when I went. It looked like I was doing 1000 lb. half lunges. I think I dropped it 4 times and ended up with 22 seconds.
4th

Atlas Stones (68"-52" 308-385 plus a 410 field stone on a separate platform.)
The stones were easy but I couldn't find a grip on the field stone. I did lap it but it came off the ground too fast and I lost my balance. No excuses. Finished the 5 in 23 seconds-kind of slow.
Schoonie had to get the 5th stone up or I would have won. I think he did it with about 10 sec to spare. I have to admit that it was a pretty awesome sight to watch the determination as he placed it.
1st

I took 2nd overall by half a point. Maybe next time. All in all I think it was a pretty awesome contest for me.

axle- 352
Farmer's 401-35ft.
medley-slow
Deadlift 1100
yoke- 1000 25ft. 22 sec.
Stones- 68"-52" 308-385 23 sec. (slow)

[81Ort]

Time to get ready for the KC Pro-Am on Saturday.

[BPP]

jesus dude! thats FREAKY good!!!! did you say hye to brian for me :D

aweosme job bro, you're a beast!!!!

[Luke Whippo]

SWEET!!!! good stuff man!!!

[Jamma]

Awesome man, how do you think you will do on saturday at the KC Pro-Am, you look in good form

[81Ort]

Hopefully I'll do well. If I can walk straight that is!

[81Ort]

VICTORY!!

There were about 25 heavy weights in all but only 5 were pro. Myself and Jesse were still really stiff from last week's contest but the weights here were not too bad.

Log clean and press for reps -280- clean each rep
I got 6 presses and 7 cleans then went outside and promptly threw up. 2 people got 7 and 1 got 9! Now my worst event was out of the way and I was ready for the rest of the day.
3rd tie

Car hold for time -no straps
this was an easy pick up at only about 650 lbs and I won the event overall.
I should have gone over 1 min.
55 sec- 1st

Stone carry -360 lbs. for distance
We started off of a platform which made this the easiest walk I have ever done. I went about 280 ft which isn't the best I could do. I was trying to save some energy at this point and I thought I was a lap farther than I was when I dropped it. It was still good enough for 1st in the pro's and 3rd or 4th overall.

Medley all 50 ft. -yoke(800) tire flip(800), keg carry(300+)
This was a pretty easy medley for me especially sice I did a 1k yoke the week before. They also made the keg out to be the hardest thing ever to carry but it was really easy.
1st overall

Atlas Stones 240-370 away from the platforms. 52"-38" (low)
The amateur who won his pro card (Josh Thigpen) put up an amazing time of 20 sec. on this event. I think it was 2 sec. faster than the previous time (which was outstanding).
Then Jesse Marunde came up and smoked them with 16 sec.! I was last and didn't know if that time could be broken. I had a nearly flawless run and when the last stone was up someone yelled "14 seconds!" The time keeper shook his head and then waited. This was so rude because I was in agony waiting for the time.
"15.2 seconds!"
1st overall

It was an insane day and I was totally exhausted for a few days afterward.
It feels good to get my first pro win.

[81Ort]

MON 3/7/05
Finally back in the gym!! felt great

Speed squats
135-10
225-5
275+green-2
315+blue-2 X 4sets
315+blue and pink-2 x 3 sets
315+blue -2x 1 set

axle press
125-8
195-4
265-1
305-3 really ugly clean.

3board close grip bench
135-6
225-5
315-5 easy
315-8

barbell curls
135-10
155-8 last one cheat

rev. hypers
230-15

L-9 /E1 speed
S-2/ E1 Med2
T-2/ E1 Med2
B-2/ E1 Med2
LB-1/ E1 light rec.

[81Ort]

Thurs 3/10/05

Max DL.
squat for warm up. still a little sore from mon.
135-10
225-6
315-6
start DL
405-3
495-2
585-1
675-1 really easy
805-X flat out failed- pathetic

clean and press (still sore but training partner wanted to do them)
225-4
275-2
315-2

front squat
315-5 easy
405-x first time squating with training partner and he spotted when I wasn't needing it. It happens- just a miscommunication.
decided to let it go. It was really hard after the DeadLifts
shrugs
405-6
585-6
675-20

DB shrugs (3 reps then 5 sec hold at top)
130-8 no straps

90 degree chins (legs out in front at 90 degress)
5 and 3 -first time to do these

calves (seated and standing superset)
240/300 (15/36) (17/30)

decline sit-ups
100-12 +8 no weight

sick ass workout
I am now very tired

LB-3 /E1-heavy
S-2 /E1-heavy
L-2 /E1-med1
TRA-3 /E1-med2 E2-med2
abs-3 /E1-light /E2-heavy
C-2 /E1-med1

[81Ort]

3/14/05 Mon.

speed squats to box
135-10
135-5
225-6
275+blue-2
315+blue-2x 8sets 45 sec. rest

seated rack press (nose height with no back on seat.)
135-8
135+green-5
135+green-4
135-10

reverse band bench- greens
135-8
225-6
315-4
365-1
405-1 easy
455-1 forced
405 (close grip)- 3 last one forced

DB curls (standing alternate)
50-15
50-15

L-8 /E1- speed
S-2 /E1- med1
C-3 /E1- heavy
T-1 /E1- heavy
B-2 /E1- med2

[BPP]

good workout bro, hows u feelin, anything still buggin ya injury wise?

[81Ort]

shoulder still bothers me after a hard week of upper body training, but other than that I'm good.

How's your back?

[81Ort]

3/17/05 Thurs.

squats
bar-15
135-10
225-8
315-6
405-3
495-1
550-4 +drop 405-8
first time I have done full squats w/o box or suit in a long time

speed push press
135-3
135+purple-3 x5 sets
a little slow and weak on these today

crucifix (supinated)
40- 35 sec. really hurt my elbow (R. antecubital) and shoulder

Lying leg curls.
165-15
175-15

Leg Ext.
230-20 easy

L-5 +drop/ E1-HEAVY E2-med1 E3-med1
S-6 /E1- speed E2- light

[81Ort]

3/19/05 Sat.

weight for height
13-14.5 ft on various throws

fingal fingers (10ft. pipe 600 lbs)
10 flips in 2 mins -slow as crap

Farmers (blue handles)
260-15/15
350
-75ft. 15 sec
-90ft.- 15sec. much better

front carry
640-60 ft.

stones (pathetic)
520- no break
460- missed 4.5 ft. platform.

not very good but it was the first time back since my contests

[BPP]

shoulder still bothers me after a hard week of upper body training, but other than that I'm good.

How's your back?

better!

[81Ort]

3/21/05 Mon

speed squats
bar-10 right hip a little stiff
135-10
225-8
add low box
225+blue-1
315+blue-2 x8 sets

Push Press (out of rack)
225-6
275-3
315-1
335-2
very happy with this considering how tired my shoulders are.

standing tri ext. (barbell)
45-8
95-8
95-8
95-8
did all reps with as much explosion as I could manage.

DB curls
45-5
75-10 +(BB-10 then rev.-10 for stretch)

neutral grip 90 deg. pull ups
body-5
body-3
hard as hell on your abs

wide pull ups
body-3 (dead)

L-8 /E1-speed
S-3 /E1-heavy
T-3 /E1-med1
Bi-2 /E1-med2 E2- light superset
UB-3 /E1-med2 E2-med2

[81Ort]

3/24/05 Thurs.

squat
135-10
225-6

Deadlift
315-8
405-2
495-1
585-1
675-1 (30 sec. rest) /1 / missed third attempt-PATHETIC-immediately dropped
585-6
pussy effort on 675

speed bench
135-10
225-5
225+purple -3 x5sets (30 sec. rest)

crucifix (neutral) 40-~25 sec. sucked
30 (supinated) -35 sec

chins-5
90 deg. neutral grip-5+2+2+1

rotary calf press
180-5
315-20

LB-5 /E1-heavy
C-6 /E1-speed
S-2 /E1-static E2-static
Calf-1/E1- med2
UB-2 /E1- body

[81Ort]

3/26/05 Sat.
events

Viking press
250-10
300-9 weak

Farmer's (200ft. with a turn)
260 - 31.5 sec
ugly turn

Medley (fingal finger-2flips, tire-900-4flips, sled-460-50ft.)
1:14 sec
sled kicked my ass

Atlas Stones -(72"-48", 225, 265,300, 330, 400, 460)
24 sec through 5 and stalled in my lap on 460
came back a got it

conan's wheel
850- 1 turn
arm keeps slipping off

56 for height
hit 13' (maybe a little more) a few times

truck pull with rope assist
suburban- 55ft. with heavy brake

loaded a few stones with no tack to put them away-330-5ft. 400-4ft. 300-4ft

ouch. i hurt
time for a light week.

[DaneGarreau]

Get some Rest man. Your coming off of two big contests, Your body has got to be pretty tired right now.
I sent out the Monster Muscle Magazing on Friday, It should be there in a few days. Besides your article, It has a pretty good Advanced Squat Cyle by Paul Childress in it.

[81Ort]

Thanks Dane.
I am taking this week really light. My max effort day will be clean and press for reps with the log. I am doing the show in Hawaii on 4/17!

[DaneGarreau]

Man you suck, Hawaii in April, Ha ha, it sounds like fun.
It looks like fairly good events for you, stones, farmers, truck pull, some nice prize money also.

Any word on when pro nats are going to take place? Or where?

[81Ort]

July- Las Vegas (first day is open qualifier)
PanAmerican - late August (top ten from nat's)
World Championships- late September. (top 6 Americans from PanAm)

[81Ort]

Tues. 3/29/05 before breakfast

front squat
135-10
135-5
225-10 easy

snatch
135-2
185-2 easy

clean
225-1
275-1
315-x
315-1 and an easy press

lying leg curl
130-5
190-12

Leg ext.
290-20

calf raises
330-25

chins-6

90 degree chins-4+2+1+1

standing abs
120-15/15 still finding the form

fast and easy

all E- light

[Jamma]

Nice easy workout. Well done at having an easy workout. You needed it from to good hard competitions. Can I also say well done in winning your first pro competition.

[81Ort]

Thank you. let's hope I have a few more in me because I hate losing. And second place is the first loser in my mind!

[breathingmurder]

Wow those are some crazy workouts... What are the 90 degree chinups?

[81Ort]

chins with my legs sticking straight out in front of me.
I would put these in the same category as overhead squats or anything else that fries your core.

[81Ort]

Thurs. 3/31/05

speed squats (to box)
135-15
225-5
225(+blue bands)-3
315(+blue) -2 x7
315(+blue) -3

8" log clean and press (each rep)
210-3
280-4 sucked to clean- weak
280-3 (cleaned it once and pressed it 3 times)

close grip press'
225-5
(add 3 boards)
315-8

rev. hypers
210-15 /15

DB curls (standing)
50-20

[breathingmurder]

chins with my legs sticking straight out in front of me.
I would put these in the same category as overhead squats or anything else that fries your core.

Cool, I'll have to try those.

[Pridg01]

July- Las Vegas (first day is open qualifier)
PanAmerican - late August (top ten from nat's)
World Championships- late September. (top 6 Americans from PanAm)


so..;) you are working with IFSA. i will be following your progess and many other strongman. good job.


sorry to hear you are in a cross fire. it is terrible i know :(.

do you have any other info on the competitors for PanAm Championships?

[zackmurphy]

One of the most inrpirational threads I've ever seen. Very nice lifts, nice journal, and awesome competition anecdotes. I can't go work out right away after reading this, or I'll surely put myself under more weight than I can handle.

Many posts ago you mentioned thinking of some cardio - what did you ever do for that? Sprints? Hills? Just curious.

I've been doing HIIT cardio and various sprints, but am open to considering new options.

Keep up the heavy work.

[81Ort]

Pridg- Yeah, I have gone with IFSA. They seem to have a lot more contests and there is potential for getting a salary. Plus I would be in breach of contract if I compete anywhere else.
The competitors for the PanAm championship will be the top ten from Nationals and I am assuming that Canada is doing something similar. Other than that I don't think anything else is finalized.

ZackM- what is HIIT cardio? Right now I am starting to swim again and we set up some pretty sick medleys on saturdays (6 parts this Sat.). I talked to a boxing trainer and I might start doing a modified version of some of their workouts.

[zackmurphy]

ZackM- what is HIIT cardio? Right now I am starting to swim again and we set up some pretty sick medleys on saturdays (6 parts this Sat.). I talked to a boxing trainer and I might start doing a modified version of some of their workouts.
High Intensity Interval Training.

Semi-common with BB'ers who wish to do cardio and be lean, but who simultaneously wish to maintain LBM (and not lose mass from regular running or steady state aerobic work). I would expect it could have similar usefulness with PL'ers, whose goals would be similar, with respect to staying healthy and agile, but maxing muscle mass.

Typically, HIIT cardio is simply intervals of very high intensity training mixed in with periods of active rest. Sounds like you might be doing something similar already - not sure what kind of medleys you're doing in the pool.

So if you like swimming, this might be something like:
warm up
3 laps slow
1 lap all out, like you're being chased by a carnivore
3 laps slow
1 lap all out, etc.
repeat for 15-30 minutes, whatever you have energy for.

Shorter duration if your "highs" are higher, longer duration if you're highs are more moderate. Know what I mean? Your endurance and lungs will tell you what you can do!

I often do them with sprints, so I might do 15-20 minutes of:
4 minute warm-up jog
15 second balls-out sprint
45 second slow jog
15 second sprint
45 second, etc.
repeat
4 minute cool down jog

There's the raging debate over whether it's more effective than regular cardio, and both sides are right. Comes down to what you like. But HIIT is over faster, and can be more fun, so it seemed like something a PL'er might have some fun with. And of course, you can do it ona treadmill, cycle, pool, elliptical, etc. No rules.

When the highs are real spikes in intensity (>85% of max heart rate), it's also called "fitness intervals". When the variations in intensity are more even, it's "aerobic interval training" since the highs and lows would then both be under your aerobic threshold (<85%).

I can tell you more, but that's as briefly as I can explain it (believe it or not). :D

[81Ort]

sounds interesting, I would definitely like to know more about it if you have time.

[81Ort]

4/2/05 Sat.
Events

Viking press
325-8
350-2

Farmer's walk 100/100ft.
260- 29.6 sec
350-60ft

Atlas Stones 225-460 (six stone set) 72"-48"
21 sec through 5
came back and got the 460

Medley of Death
2 flips of finger, (50' with the rest)- yoke-540, tire 900 3 flips, keg 300, farmer's 260, sled 300.
2:25. sec
ouch

picked up a 900 yoke
did some weight for height.

[zackmurphy]

sounds interesting, I would definitely like to know more about it if you have time.
I'll put together a little more detail (and a few good links) and PM you. No need to clutter your journal.

[DaneGarreau]

That medley looks pretty sick, definately puking material.
Did you get the magazine yet? Pretty good article.

I have herd of the HIIT cardio stuff, and I am considering doing it. My cardio sucks and I haven't done any in quite a while.

[81Ort]

Zack Murphy- thank you for your info.

Dane I got the mag last week. The article is pretty awesome, thanks.

[81Ort]

4/05/05 Tues.

Deadlifts
135-8 +some cleans
225-3cleans
315- 3 + 1 clean
405- 3
495- 2
585-1
675-2 raw-forgot my belt (3rd one went forward) I hate these octagon plates
675-6
675-1 just had to

Squats (olympic style)
135-10
315-20

wide chins
8

90 deg chins (neutral)
5+2+2+1+1+2

DB flat bench press
80-10
125-12

Pullovers
125-8
80-5 (deep stretch and big breath)

DB curls (standing)
60-10 easy

rev wrist curls 55-15
really focused on forearms (slow)

cable cross overs
100-15 /15 easy

Great DL's today. I just didn't want to stop-finally!!

[zackmurphy]

Deadlifts
135-8 +some cleans
225-3cleans
315- 3 + 1 clean
405- 3
495- 2
585-1
675-2 raw-forgot my belt (3rd one went forward) I hate these octagon plates
675-6
675-1 just had to
That's a good idea, incorporating some cleans into your early sets of DLs, for your speed work - a combo with your warmups. Might have to steal that idea for myself (though at slightly less weight :) )

[81Ort]

This was the first time I did cleans with heavier weight in my warm-ups. I think they helped gear me up for the full explosion on my heavier sets. I did notice that I had no lock out trouble.

[BPP]

4/2/05 Sat.
Events

Viking press
325-8
350-2

Farmer's walk 100/100ft.
260- 29.6 sec
350-60ft

Atlas Stones 225-460 (six stone set) 72"-48"
21 sec through 5
came back and got the 460

Medley of Death
2 flips of finger, (50' with the rest)- yoke-540, tire 900 3 flips, keg 300, farmer's 260, sled 300.
2:25. sec
ouch

picked up a 900 yoke
did some weight for height.

*shudders at the medley*

training has looked good lately!!!

[81Ort]

I just hope I can keep it up for another week and a half! I get a chance at Phil Pfister in Hawaii.

[81Ort]

Log cleans (for form)
140-9 presses
210-5 presses
280-7 cleans (pressed last one)
Head felt like it was going to explode from the strain I got in my neck on Tue.
280-3 (2 easy presses)
140-10 strict presses for cool down

Neck needs to heal. Hawaii is next weekend!!

[DaneGarreau]

Hey man Good luck in Hawaii. Sounds like a great time, Hawaii in April. I just got back from Panama City today, had a great time, lots of hotties!!
You training looks pretty good, 675 for 6 is no joke.

Do you know who all you will be competing against?

[weak1]

damn man it looks like you're planning to do some damage....... 460 pound stone.....crazy.....

kick ass dude!

[81Ort]

I need to get the 520 stone up soon! The 460 is old news.
So far I know:
Phil Pfister
Jesse Marunde
Corey St. Clair
Grant Higa
Odd Haugen
Kevin Nee (amateur looking to turn pro and probably will)

[81Ort]

4/9/05 Saturday
Pathetic workout

tried a 350 axle -didn't happen
neck really hurting

weight for height
power stair 435 and 480-20" (attempts only)
tire 700-8 flips in 22.19 sec (decent)

truck pull (rope assist) with brake for 50' then no brake for about 600'
I can't begin to explain how much this rocked!

I hope my body is just winding down for my contest next weekend.
I NEED TO WIN EVERY EVENT!!!!

[Porky]

good luck at your contest man.

crazy truck pulling. musta been a winded mofo after all that.

[DaneGarreau]

Good luck at the contest. Just remember that your always beat up and tired going into contests, that is why you take a week off before.

[Memnoch]

Good luck for the contest. Try to remain in a good and positive frame of mind and forget about the other competitors, with your good training and preparation it's yours to win or lose.

[81Ort]

Thanks guys
Dane is right, I am always beat up the week before and now looking back at my recent workouts I see why even though I was really pissed off at my weakness yesterday.

[sancute]

im from India. Why do people call Paul Dillet a fool? please answer...its killing me...everywhere i go..."pauls a fool"..."pauls an idiot"....wassup with paul?

[81Ort]

im from India. Why do people call Paul Dillet a fool? please answer...its killing me...everywhere i go..."pauls a fool"..."pauls an idiot"....wassup with paul?
Anyone have any idea where that came from?

[DaneGarreau]

Travis, I flipped the tire 3 times in one motion yesterday. Not really sure what I did differently, just made sure I stuck with it and made a good transition at the top. Feels good to finally do it.

[81Ort]

NICE!!!
You prob-A-bly just had the confidence to stay with it all the way over. You've learned just in time for your contest.

[81Ort]

4/13/05 Wed
last workout before Hawaii

Rotary calf press
115-5
315-20

squats
135-8
225-8
315-5 (last one all the way down and sat for a second)

chins-8
90 deg. neutral chins- 6+2+2+1+1/ 2
face pulls 120-8 easy

1 arm DB rows (fat 2 3/8" grip)
60-5
110-8 no problem

bench
135-15
225-8
315-8 easy

seated back extensions 190-10 slow
BTN pulldowns 110-8 way too easy
lots of ab work

Had to get some energy flowing. I feel great now!!

[81Ort]

Hawaii 4/17/05

Started out really slow. I didn't feel warmed up enough. Peanut Butter and white bread doesn't work for me the morning of a competition. Jesse had awesome day; the best shape I've seen him in.

Farmers walk. 100/100ft. with tanks -280 per hand.
The first half was really fast but after the turn I started to drag ass. I just don't think I was warmed up enough; I went over and threw up after this event. Next time I will take a short run with them to warm up.
:32.00 sec
3rd

Log clean and press for reps. 8" log 280 lbs.
This is going to be my best event some day. I got 7 reps which is a PR for me. Jesse won with 10 and Pfister had 8 or 9.
tie for 3rd.

Tire Flip. 60 feet 1100 lbs.
This was the hardest tire I have ever flipped. It was about 6 ft. tall and very thin, maybe 18-20 inches. This made it very hard to use your shoulders to help drive the tire up. It also really beats your bi's up from where it hits. I think everyone was bruised after this event. I had to bail out on my last flip because my back foot slipped and the tire came back on me. This was just plain weak and pathetic. My effort was crap. NEVER FORGET THIS!!
6th

Truck pull. >35,000 lbs. for 100 ft. slight uphill grade.
The grade made it almost impossible to pull. I think they measured negative distances on the first few guys. They changed the distance after they went. We now had to get it 30 ft.!!! This was the sickest pull I had ever seen. I finally came out of myself and stopped sucking. I pulled it 8 ft and that was good enough for a distant 2nd. I think 3rd was about 3 ft. Pfister was very good at this, he actually made the distance but I now know his form and he's not allowed to beat me again.
2nd

Yoke 835 lbs. 65 ft.
Because of my previous placing I got to go head to head with Pfister. There were no drops allowed so you couldn't screw up or you were done. Jesse had the time to beat with about 17 or 18 sec. This is usually one of my bad events but I finished before Pfister got much past half way. Something finally felt light!!
13 sec.
1st.

Atlas stones 6 stones 260-340 (light) 66"-48"
We went with overall placings for the last event so I had to go before Pfister and Marunde. The stones were at staggered distances like World's Strongest Man and we had to run with them. I flew through them and had a time of 27 secs. However, I did have about a 3 sec screw up on the 4th stone when it started to slip out of my hands. I beat Pfister by 5 seconds!!! Then Jesse finished his outstanding day by beating me by half a second. I can't explain how bad this pisses me off. I have only lost 2 times on stones- now 3. I can't express how much I hate losing on stones.
2nd

3rd overall

The last 3 events went well but my first 3 were crap. As usual, you learn more in defeat than you do in victory. I just can't let this happen later this summer.
Because I lost this contest I decided to punish myself. I went to run hills the next morning with someone and the promoter (a native to Hawaii) said he knew the perfect hill. This "hill" went up at about 70 degrees for more than 9/10's of a mile and it took me about 30 minutes to get to the top. Next year I am going to con some of the other competitors into going with me on this thing.

[BPP]

ugh, yeah, thats punishment!!

overall nice day....good numbers...learn and grow

[81Ort]

Fri 4/22/05

light recovery work
I was just supposed to swim today but when I saw the weights I had to hit something.

Hammer strength bench press
45-10
90-10
135-10

Incline hammer strength bench
100-10 easy

Hammer strength rows
115-10 (neutral grip)
115-10 (overhand grip)
no rest between sets

swam laps for about 15 minutes then hit the steam room
pre breakfast workout

[I-love-muscle]

Fri 4/22/05

light recovery work
I was just supposed to swim today but when I saw the weights I had to hit something.

Hammer strength bench press
45-10
90-10
135-10

Incline hammer strength bench
100-10 easy

Hammer strength rows
115-10 (neutral grip)
115-10 (overhand grip)
no rest between sets

swam laps for about 15 minutes then hit the steam room
pre breakfast workout

lol LIGHT recovery work, that's some HEAVY **** lol good job

[Tormented]

Nice showing at the competition there... those other two guys are pretty good!

[81Ort]

I am going to cut (bodybuilding style) for a month so I can get rid of some of this fat. My workouts for the next month will accomadate this change. I think this will help me gain more quality mass and come in more prepared for Nationals.

If any of you guys have experience with gaining quality mass after a cutting cycle please tell me what you learned and any tips you may have.

[81Ort]

4/25/05 Mon.
Squats
bar- a few reps
135-10
225-10
315-5
405-5
add belt
500-10 for not free squating much lately I am happy with this.

Leg extensions
170-20 too easy
250-20
threw up - first time to take ephedra in a long time and I didn't take very much.

Leg curls.
180-15

cool down
swam 5 laps at the gym then hit the steam room.

[Pridg01]

I am going to cut (bodybuilding style) for a month so I can get rid of some of this fat. My workouts for the next month will accomadate this change. I think this will help me gain more quality mass and come in more prepared for Nationals.

If any of you guys have experience with gaining quality mass after a cutting cycle please tell me what you learned and any tips you may have.


i recomend Stephan Korte's book Anabolic Diet (NO it does not deal with anabolics but it deals with eating right with natural hormones. it help my diet alot.

i do not know if you can order it in the USA. look for it at www.amazon.com

[Pridg01]

you can also look at Nutrient Timing. i hear it is a good book.

[DaneGarreau]

Dude, you threw up after doing leg extensions? I need that kind of intensity, lol.

[81Ort]

4/26/05

Shoulders:
push press (clean first)
bar- warm-up
135-8
185-6
225-3
315-1 (first time I've cleaned this on the first try-easy too)
racked the weight
335-3 PR for me

seated Dumbell press
65-10
75-8
90-7 too easy -up the weight next time

close grip bench
225-8
315-6 (3 boards)
315-6 (3 boards)

rope push downs
90-10
110-6
these are good for lockout strength

90 deg. neutral grip chins- 7
90 deg neut. grip side twists-10 (first time I could do these)

5 laps in gym's pool and steam room

S- 4 /E1-heavy E2-med1
Tri- 4 /E1-med2 E2-med1
abs

[81Ort]

Thaks for the info Pridg. Is there anyway you can give a very brief synopsis?

[I-love-muscle]

4/26/05

Shoulders:
push press (clean first)
bar- warm-up
135-8
185-6
225-3
315-1 (first time I've cleaned this on the first try-easy too)
racked the weight
335-3 PR for me

seated Dumbell press
65-10
75-8
90-7 too easy -up the weight next time

close grip bench
225-8
315-6 (3 boards)
315-6 (3 boards)

rope push downs
90-10
110-6
these are good for lockout strength

90 deg. neutral grip chins- 7
90 deg neut. grip side twists-10 (first time I could do these)

5 laps in gym's pool and steam room

S- 4 /E1-heavy E2-med1
Tri- 4 /E1-med2 E2-med1
abs
goddamn, nice push press and benching bro

[zackmurphy]

If any of you guys have experience with gaining quality mass after a cutting cycle please tell me what you learned and any tips you may have.
Small changes - small shifts in caloric intake. Obviously, clean food is essential, but the main thing for me and for others I've dealt with has been to make the shifts from cutting to bulking slowly. 250 kcals per week, as a maximum pace of intake changes.

[Pridg01]

synopsis?

synopsis??(have to look this up in dictionary :( )

ok. the book Anabolic Diet is about eating (using the right foods to lower both cholesteral and bodyfit while add mass. you do have cheat days, but only for caloriy management. you are manageing your calories you take in. more calories but from healthy foods. the cheat foods are alot, but they are supported by metabolism , exercise, and healthy fats, maintenace. when i first hear of the book i fought it was not true but after i read it and used the diet, it work very good for me. but this diet should ONLY be used for someone under 25% bodyfat. you will have someting to work with. the foods work with your natural (or not) hormones.

the other book Nutrient Timing is similar but no cheat foods(i hear). you have a set order of what to eat and how anabolic the foods are. i think more members know more about this book than me. i hear it is good.

[zackmurphy]

the other book Nutrient Timing is similar but no cheat foods(i hear). you have a set order of what to eat and how anabolic the foods are. i think more members know more about this book than me. i hear it is good.
"Nutrient Timing" is an excellent read. A little more slanted toward the beginner, but it expects you to be able to grasp some entry-level science and nutrition-chemistry. What to eat, when, and why, and for whom.

You don't need a lab coat, but you should be able to read a study abstract and understand why it is or isn't a valid analysis for you. You know?

If you're very well-versed in the intermediate level concepts of power eating and eating for BB'ing and anabolics, it won't all be new info to you, but it will fill in some gaps, and with excellent lab references.

A true beginner can do better with Nancy Clark's latest edition, but "Nutrient Timing" steps it up a couple notches. NT misses the boat on some things (I have some compaints about it), but that topic is so under-published that I'm just thrilled something is finally out there in print to start the discussion off.

You should all pick up a copy of that one.

[81Ort]

Thank you for all the info guys. I will look into those books.

[81Ort]

4/28/05 Thurs.

triple extensions (don't know correct name -olympic movement)
135-5
225-5
315-5
405-5
all double overhand

90 deg. chins-10 held last one
wide chins
-5
-3 very weak on these today

close grip cable rows
270-10 easy
300-6

Bi curls (standing alternate)
65-10 easy, just wanted to get some blood in them

Morning workout before breakfast. I feel much better working out a few hours after breakfast. My stamina was a little off; maybe from not using creatine for a week.

B-6 / E1-med 1 E2-body E3-med1
Bi's-1 / E1-light

[sculli]

I saw a guy with a T-shirt at the gym this morning that said, "Pain is weakness leaving the body". I saw the title of this thread and it reminded me of that.

[Jamma]

Damn your workouts are awesome, gives me inspiration for when I go to the gym. Keep up the good work, have you any contests coming up?, you seem to be coming in the top 3 in every one, well done.

[DaneGarreau]

4/28/05 Thurs.

triple extensions (don't know correct name -olympic movement)
135-5
225-5
315-5
405-5
all double overhand



Are you talking about some kind of High Pull? Where you pull it like your going to clean it, but obviously it doesn't get high enough to clean.

Good work either way. That is a lot of weight to be lifting in a ballistic manner.

[81Ort]

Are you talking about some kind of High Pull? Where you pull it like your going to clean it, but obviously it doesn't get high enough to clean.

Good work either way. That is a lot of weight to be lifting in a ballistic manner.
Yes, but I am not pulling my arms up. I am just doing the extension, calf raise, and shrug. I pulled each one from the floor too.

Jamma- I am getting ready for Natioinals in July. I might be doing a show in Philladelphia in early July too. It looks to be a busy summer for Strongman!

[81Ort]

4/30/05 Sat.
events

conan's wheel- did a couple warm-ups
700-205 feet
I think this is a pr for me

Atlas Stones
missed 40 at 60 inches twice
ripped the 520 off the ground but I couldn't pull it into my lap- easiest it's ever been!!!
missed 460 at 54 in. twice -no tacky

rain delay

Power stairs
loaded 400 lb. to 20 inches 3 times

Tire flip
900 +training partner sitting on the rim (280) 2 pick ups
900- 5 flips (just messing around)

I didn't really have much focus today. I just went to have fun.

MED1 INTENSITY

[81Ort]

1:00 AM Sun. 5/01/05
This is insane. My traning partner and I were talking a little trash to each other and then I said I would train right now (11:30) so he said "let's do it." He then decided to leave because he had a lot of homework to do. Man was I suprised when he showed up on my doorstep 20 minutes later!

yoke(140 empty)-200 ft. warm-up
320-25ft
540-20 ft.
720-100 ft in 24.5 sec
This must get faster

Farmer's hold
260 for 3 warm-up picks
350-36.9 seconds
not my best but hell, IT'S 1 O'CLOCK IN THE FREAKING MORNING!!!

MED2 INTENSITY

[DaneGarreau]

Lol, you guys are crazy. Tell Uncle Roger to call me, I have tried to get in touch with him but haven't had any luck.

[Tormented]

lol dude, 1:00 AM workout when you'd already trained once that day?

[81Ort]

note to self: got sick yesterday for the first time in over a year. I think it's allergies?
Felt good through the first week of my diet and Mon. I started to get irritable and now I am sick. I will try to work out tomorrow but I was supposed to DL today.
Man I hate being weak!!!

[81Ort]

5/5/05 Thurs.
I did a light workout today just to force my body to get over this damn cold.

Hammer Strength wide grip bench.
90-10 too easy (good for a warm-up I guess)

HS bench
90-10
135-8/8

HS incline bench
90-8
115-8/7

HS one arm rows (wide neutral grip)
95-10
140-10
185-12

seated BB shoulder press
155-10
behind the neck
155-3 (need to work on flexability for these-R shoulder)
just wanted to feel these

90 deg. neutral gip chins-10 (no loss here!)
I had no endurance today.
steam room helped a lot for my sinuses.

LOW INTENSITY

[Pridg01]

from a email:

We didn't have any competition in Brazil yet.
This year we'll have the first competition and it will be a Pan American.
Who are you and where are you from?

me: just a heads up. i will email the company about more info that runs Brazil Strongest Man. would you like for me to pm you the address?

[zackmurphy]

5/5/05 Thurs.
I did a light workout today just to force my body to get over this damn cold.

Lol. That's rationale only a weight lifter can understand. I'm in the same boat. Cold or something, and it's lingering, but I was back in the gym the moment it wasn't killing me. And so the cold lingers even more, but I'm happy, since I'm in the gym.

Just take it easy, though. The day I felt better was the day after I spent all day on the couch.

Still love your journal, too. I've always loved the strongman/powerlifting stuff, but when I read about your refrigerator-juggling and squatting school busses, I get amped up to hit the gym every time. Keep it up.

[81Ort]

pridg- yes I would love the address, thank you.

Zack- I think that going light like that really helped me, or maybe it was the steam room afterwards. I feel much better today. I would love to try to squat a school bus!!

[81Ort]

5/7/05 Sat.
events

truck pull - heavy brake with the suburban-55 ft. then pushed it back.

Conan's wheel
a few warm-ups
800- 1 7/8 turn
1000- 1/4 turn (arm slipped but I don't think I would have taken it much farther)

Atlas Stones
giant set 6 stones (225-72" 265-66" 300-60" 330-54" 400-54" 460-48")
1-5 in 21 sec. (lapped the 460 but no hips left to lift it)
460-48" easy after a couple minutes rest

Viking Press
325-5+2 more (crappy)

Log Press
150-8
220-4
300-2 (missed the 3rd because I pressed it out too far)

stone toss
190 lbs atlas stone overhead- like the medicine ball toss
2 throws ~7ft each

power stairs
>20 in.stair 430 lb loading pin.
20 attempts I was not going to give up until I got that damn implement up!!!
I finally got it once. Really need to work on my form for this!!!

I now feel like a train wreck

S-2 /E1- heavy
UB- 25/ E1-med 2 E2- heavy (insane)
Bi- 2 /E1-heavy
L-3 /E1-med2 E2-heavy
HIGH INTENSITY

[DaneGarreau]

Good workout man. Great job on the conan's and stones.

Looking pretty good.

[I-love-muscle]

5/7/05 Sat.
events

truck pull - heavy brake with the suburban-55 ft. then pushed it back.

Conan's wheel
a few warm-ups
800- 1 7/8 turn
1000- 1/4 turn (arm slipped but I don't think I would have taken it much farther)

Atlas Stones
giant set 6 stones (225-72" 265-66" 300-60" 330-54" 400-54" 460-48")
1-5 in 21 sec. (lapped the 460 but no hips left to lift it)
460-48" easy after a couple minutes rest

Viking Press
325-5+2 more (crappy)

Log Press
150-8
220-4
300-2 (missed the 3rd because I pressed it out too far)

stone toss
190 lbs atlas stone overhead- like the medicine ball toss
2 throws ~7ft each

power stairs
>20 in.stair 430 lb loading pin.
20 attempts I was not going to give up until I got that damn implement up!!!
I finally got it once. Really need to work on my form for this!!!

I now feel like a train wreck

S-2 /E1- heavy
UB- 25/ E1-med 2 E2- heavy (insane)
Bi- 2 /E1-heavy
L-3 /E1-med2 E2-heavy
HIGH INTENSITY
damn you're strong, got any pics? i bet u look like one of them one wsm

[81Ort]

I am not as fat as most of them but I am no Mariusz either.
I don't have any recent pics. Hopefully I will be good enough that I won't have to post my own pics soon.

[skinny_man]

awesome lifting, how old r u?

[Pridg01]

81Ort i pm you the adress on the Federation.

[Pridg01]

from a email:

Hi,
This year will be the first year in Brazil.
Jair is still here and probably he will be one of the indications to participate in the Pan.
Thank you for your interest and by the way, why don''t you come to Brazil to see the PanAmerican and stay here for a few days?
Regards
Caito


me: yes i would love to visit Brazil! :) maybe think seriously about this. i do not know. great weather in Brazil.

[81Ort]

skinny- I am 23. will be 24 in a few months.

Pridg-I gather from that last response that there will be Brazilians in the contest?

[81Ort]

5/11/05 Wed.

Push press (clean first)
135-8
225-3
225-1
275-9

Deadlifts (my back has been hurting lately so i have decided to force it to heal)
405-2
495-1
585-1
675-x no grip, it was too sweaty (didn't have gym bag -no chalk or straps)
585-1
this really pissed me off. I have been too hit or miss on DL's lately!!!

90 deg. neut. grip chins-10 and held the last

1 arm rows (DB)
90-5
125-12 pretty easy

Tri push downs (v-grip) strict form
120-10
120-6 (no endurance)

standing abs
110-25
decline crunches-15

steam room
still feeling run down because of this diet.

S-3 /E1-med1
LB-4 /E1-heavy
UB-3 /E1-body E2-med1
Tri-2 /E1-med1
abs- light

[skinny_man]

awesome workout
u r freaken strong

[DaneGarreau]

Nice push presses man, that was some good stuff.

Maybe you should try some deadlift variations instead of always doing straight up deadlifts off the floor. Maybe your body just needs something different. Maybe try some rack pulls or pulls while standing on a block.

I tried power stairs on tuesday. Really fun exercise. Tell Uncle Roger that it fried my back.

[Pridg01]

skinny- I am 23. will be 24 in a few months.

Pridg-I gather from that last response that there will be Brazilians in the contest?


yes the competitor is Jair Gomes da Silva from Brazil. last time he went against international competitors was in 2000(vs Wout Ziljstra, Graham Mullins, forget others). he was at 120kg. but i hear he is heavy more now and bigger. ;) something to think about..



-there was a VERY important meeting couple weeks ago with IFSA in England. the info some of it is this from Strength Discussion by Mirdjev (a Russian website show this info but translation is very bad). here is info:

Delegations from:

Sweden
Latvia
Lithuania
Brazil
Russia

Among the topics of discussion:

- Holding ESM in Moscow on 4 & 5 June
- Competition calendar
- Sanctioning fees paid by contest organizers to IFSA for contests not organized by IFSA (specifically said organizers' reluctance to pay such fees)
- Standardized implements demonstrated by Eddie Ellwood
- IFSA's proposal to delegations to purchase said equipment, proposal turned down unanimously due to high price


-make sure you email the Brazil federation or IFSAfor info on staying there and customs.

[maidenfan]

Is that your DL video on Jesse's site? If so, nice lifting and good job in Hawaii. Gonna have to start following this journal for some inspiration and ideas. Nice work brother, you got a good future ahead of you.

[GmoneyJakee]

very nice deads and push presses man.

[81Ort]

Is that your DL video on Jesse's site? If so, nice lifting and good job in Hawaii. Gonna have to start following this journal for some inspiration and ideas. Nice work brother, you got a good future ahead of you.
It should be the one from the FitExpo in LA. He has it mislabeled though. It should be 1100 (or 1120 whatever). I wish every contest had a side handled Deadlift in it!

[81Ort]

5/12/05 Thurs.

Hammer strength decline press
90-10
135-10
180-8
225-6

inc DB press
80-10
100-10 easy

cable cross overs (really squeezed each rep)
120-10 / 8

face pulls
120-12

high pulley rope twists (for transverse obliques)
90-5
120-12
*really liked these

DB hammer skull crushers/ seated inc. DB curls (superset)
55-10/55-10
55-10/55-10 last one cheated
+2 standing curls
really blew up my arms

5 laps in the pool
really fast pace tonight

C-6 /E1-med1 E2-med1 E3-med1
UB-1/ E1- recovery
Tri-2 / E1- superset
bi-2 /E1-superset

[I-love-muscle]

5/12/05 Thurs.

Hammer strength decline press
90-10
135-10
180-8
225-6

inc DB press
80-10
100-10 easy

cable cross overs (really squeezed each rep)
120-10 / 8

face pulls
120-12

high pulley rope twists (for transverse obliques)
90-5
120-12
*really liked these

DB hammer skull crushers/ seated inc. DB curls (superset)
55-10/55-10
55-10/55-10 last one cheated
+2 standing curls
really blew up my arms

5 laps in the pool
really fast pace tonight

C-6 /E1-med1 E2-med1 E3-med1
UB-1/ E1- recovery
Tri-2 / E1- superset
bi-2 /E1-superset
nice, very good incline pressin man

[Jamma]

Gonna have to start following this journal for some inspiration and ideas.

Yeah I follow this journal for inspiration aswell. 81Ort keep up the good work. Also I'm pretty confused about this Brazil thing, is it a comp your doing?? or considering doing??

[81Ort]

top 6 from pro nationals qualify for PanAmerican competition in Brazil. This is a qualifier for the IFSA World Championships.

[81Ort]

5/14/05 Sat.
events
time to start eating again soon!
conan's wheel
450-255 ft. x 2 sets

farmer's/ort stone (285) 150/run back/150 ft. Just putting these away really.

arm over arm (suburban) 55 ft. heavy brake
(55ft. no brake/ 55ft no brake/push back/55ft no brake) all w/o stopping.

LOW INTENSITY getting two other guys ready for a comp. next week.

[Jamma]

top 6 from pro nationals qualify for PanAmerican competition in Brazil. This is a qualifier for the IFSA World Championships.

good luck with that

[81Ort]

definitely going to need all the luck I can get!

[81Ort]

5/17/05 Tues.

DB shoulder press
45-15
70-6
95-9
55-20/ 10/ 10

Hammer strength shrugs
180-8
450-5
630-3 (weight fell off the sides) +540-17 (didn't stop)

standing tri extension
100-8/8 easy

one arm Hammer strength shoulder press (for speed)
45-10 as fast as possible

squats
135-15
315-15

5 laps in gym pool

started juicing vegetables again. this may account for why my strength was down so much; detoxing. the same thing happened last time I started.

S-6 /E1-med1 E2-speed
Tri-2 /E1-med1
L-1 /E1 light
Tra-1 /E1-light

[81Ort]

5/21/05 Sat.
drove to Salina, KS. for my Dad's contest on Friday.

I worked on some events when I could:

power stairs 3 steps 250, 300, 350, 400- 21.8 sec.
I had to get used to the low height of the steps on the first 2 but then I smoked the last two.
easy warm-up

spotted and loaded all day at the contest. I must have pulled the 400# power stair down 30 times and picked up the husefeldt stone (300+) 25 times. I weighed 292 the night before and 282 right after the contest; it was HOT!

Arm over arm (after the contest)
truck+trailer+suburban on the trailer-
45ft. -27 sec
this was really slow. I guess the heat (101) got to me and there was a slight incline at the end which made it a good pull

tire flip-700
-21 sec for 8 flips
couldn't get the feel for the tread on the first 3 flips and waisted a lot of time.

My dad went against a tough group in the Master's division and came out in 3rd barely. He had a pretty awesome day!

I have always said "it is easier to compete than to be a helper," and yesterday proved it!

[Tormented]

lol, 10 pound loss while being a helper? Nice

[maidenfan]

Congrats to your dad - sounded like a fun day (for your dad anyhow).

[81Ort]

5/25/05 Wed.

squats
135-10

Deadlifts
225-10 (+ 1 clean)
315-6
405-3 (double overhand)
495-3
585-6 easy
585-7 +1 no straps
felt really good to get my groove back on Deads.

shrugs
495-20 with perfect form (no bouncing and a pause at the top)

90 deg. neut. chins -9
90 deg. twists-3

rope twists
120-8

wide grip cable rows
200-10 easy
hurt R shoulder a little so I layed off

BB curls
135-8 / 5+ 3cheat

DB curls
80-8

Leg ext.
305-20
Lying leg curls
175-15

LB-4 /E1-med2
UB-1 /E1-light
Tra-1/ E1-med1
Bi-3/ E1-med2 E2-med2
L-2 / E1-med1 E2-med1
Abs-3 / E1-med1 E2-med2 E3-med1

[DaneGarreau]

It seems like you took my advice to heart on the deadlift, the part about not being a punk anymore. Good job, lol.

[Pridg01]

good workout.

[Pridg01]

81Ort-

the "Big Time" contests are coming up soon next few months so play it safe and do not do anything "super super crazy" to stop progress. good night.

-A

[81Ort]

I will be as crazy as I can stopping just short of meltdown!

[81Ort]

5/26/05 Thurs.

Log press (new 12" log)
100-10
100-5
190-6
260-4
I knew that my shoulders were the first thing to go after a diet but damn this is pathetic!
I have decided to punish them for this weakness: tomorrow I am going to do 100 reps with 200 lbs on the log even if it takes all freaking day!

floor press lockouts
225-5
315-3
405-2 forced

rev. bands bench press (light bands)
315-3
405-4
425-1+ 1 forced

one arm snatch (DB)
65-5
65-6
110-3 easy

side lat. raises
40-12
40-12 (one arm)
20-3 slow

5.5 laps in the pool
I think my endurance has gotten much better lately because these were fast

S-9 /E1-med 1 E2-med2 E3-light
Tri-2 /E1-heavy
C-3 /E1-heavy

[Jamma]

Hey you have some awesome workouts, go and punish them shoulders my friend, the rest of the workout seemed ok. The workout beofre last was awesome, inspirational.

[DaneGarreau]

Check Your Yahoo Email.

[81Ort]

That was awesome!
very cool pic too.

[81Ort]

5/27/05 Fri.

Log press
200-100 reps
9 sets of 10 then I strict pressed the last 10 divided into 3 sets.
100-5 right after the last set with 200

I feel like I am going to puke

S-13 / E1-all out failure

[Jamma]

5/27/05 Fri.

Log press
200-100 reps
9 sets of 10 then I strict pressed the last 10 divided into 3 sets.
100-5 right after the last set with 200

I feel like I am going to puke

S-13 / E1-all out failure

Nice punishment on your shoulders after your other workout. Bet it killed man.

[81Ort]

5/28/05 Sat.
events

Truck Pull (suburban)
heavy brake -50 ft. + push back with brake

Yoke
320- warm-up
540- warm-up
100ft. 720-24 sec.
50 ft. 720- fast and with no belt

front carry with the yoke
420-150 ft. with turn at 75
420-175 ft.

viking press
250-5
facing away
200-19+4 more
3rd day of punishment

very hot today
MED-1

[81Ort]

6/02/05 Thurs.

back has really hurt all week

Band squats
135-8
225-8
add box
315-3
315 (+blue) -2
315(+blue and pink)-2 x 7sets

Log press
150-5
240-2
290-1
290-1
I don't think I am warming up enough on these

front squats
225-6 easy
225-6 easy

Deadlifts
225-3
405-5 (for form)

reverse hypers
230-16
230-15
felt really good on the back

walked .5 mile

L-11 /E1- speed E2-med1
LB- 3 / E1-speed E2-recovery
S-2 /E1- med2

[81Ort]

6/04/05 Sat.
events

Medley-tire900-sled400-tire900-sled400 (5 flips and 50 ft. drag)
2:23.00 slow

sled drag 400-80ft

stones 72"-48" 6 stones 225-460
got 4 in 21 sec. This was pathetic. It was so hot that the tacky really worked against you. The first stone slipped right out of my arms and trying to lift the 400 felt like it had oil on it.

Farmer's 80/80/80 with 280
1:00 flat
I dropped about 25 ft. from the line and took forever to pick them back up.

Truck pull/ arm over arm 55ft.
(heavy brake on suburban/ light brake) fast with really good form/ hard arm over arm
my arms were blown up after this

arm over arm 55 ft.(suburban with med brake) decent
need better form

MEDIUM INTENSITY

[P0W3RLIFT3R87]

Those are some pretty crazy numbers you're putting up. I saw that you are competing in strongman nationals. Now can you get into the WSM from there? Or is that not the IFSA?

[81Ort]

I'll be doing the IFSA equivalent if I qualify. WSM is owned by TWI who is not looking very organized since the split with IFSA. Hopefully IFSA will get it back soon.

[P0W3RLIFT3R87]

I'll be doing the IFSA equivalent if I qualify. WSM is owned by TWI who is not looking very organized since the split with IFSA. Hopefully IFSA will get it back soon.
Nice. Will it be shown on tv in the United States?

[81Ort]

Yes, just not sure when; maybe in the fall.

[81Ort]

6/6/05 Mon.

speed squats
bar-10
135-10
225-8
LOW BOX
315+light-3
315(heavy/light)-2
HIGH BOX
315(heavy/light)-2
LOW BOX
315(heavy)-2x 6

took a while to get the setup right for this really low box

leg extensions (strive machine-plate loaded)
no-10
225-30
270-22

overhead hyper ext.
25-8
25-8

face pulls
100-10
140-10
160-12

close grip cable rows
200-8
300-12 (cheated the last 2)

90 deg. chins
-8+2

one-arm snatch (DB)
100-3
140-1
140-3 (with chalk)

great workout today. happy with this

L-13 /E1-speed E2-med1 E3-med2
UB-3 /E1- med1 E2-med2
S-2 /E1- gtg
abs-1 /E1-body

[81Ort]

6/8/05 Wed.

Deadlifts
135-8 +2 snatches
used a foam roller to loosen up
225-8
315-5
405-5 (double overhand)
495-2
585-2
715-2 (right side bounced way off on the third) missed the next try
675-1 slow but solid

standing calf raises
345-15
425-15
495(+ push down)-20 +5 no push down

5.5 laps in gym pool


LB-4 /E1-heavy
Calf-2 /E1-med 2

[DaneGarreau]

Deadlifts look good man, Very nice.

[81Ort]

6/11/05 Sat.
events

Stones
missed the 400 (arms very sweaty) pathetic

Farmer's
215-250+ ft. with 2 turns

front carry
420-240 + 80 ft. 3 turns

Stones- loaded the 400 to 54" with no tacky easy- (wasn't sweaty)

R shoulder still giving me trouble and my low back is a wreck
I think the heat has been messing with me

LOW INTENSITY

[81Ort]

6/14/05 Tues. (morning)
beginning of heaven week

Squats
135-10x 2
225-8
add box
225-3
315-3
315 (+heavy) -3
315(heavy/light) -3
405(heavy)-3
405(heavy/light)-3
455(heavy/light)-3
no box or bands
550-4
550-1 no belt

rev. hypers
210-15
210-15

L-7 /E1 heavy E2 heavy
LB-2 / E1-recovery

[81Ort]

6/14/05 Tues. (night)
truck pull- 1 set heavy brake with a push back

sled drag
400-80ft.
600-50 ft. (no rowing)
got rained out

[81Ort]

6/15/05 Wed.
morning

axle curls
35-10
125-8
145-5
165-3 (cheat)

axle bent over rows (D.O.)
125-8
215-1
215-6
265-15

one arm DB rows
50-10
100-8
150-15 (cheat on last 2)

90 chins
8- bodyweight

rope face pulls
90-10 easy

DB curls
100-4

tendonitis in both elbows (antecubital)
not a very intense workout

UB-6 / E1-med1 E2-med2 E3-light
Bi-5 / E1-heavy E2-body E3-heavy

[81Ort]

6/15/05 Wed.
night

Stone carry
320lbs on course of 100 ft. stopping long enough to let training partner finish his set.
set 1-200ft.
set 2-220ft.
set 3-220ft.

Tire flip (900)
5 down then 5 back - 38.8 sec.
needs to be faster

tendonitis again

MEDIUM INTENSITY

[DaneGarreau]

Those workouts look pretty good despite the tendonitus.

Ice your elbows a couple times a day, wear the Rehband elbow sleeves, take a ton of Ibprofen, then do a really super light workout consiting of reverse curls, sledge hammer twists, and reverse wrist curls to pump blood in there and get it healed up. This is what I do, and it works pretty well.

You may already be doing this, but Just Though I would share.

[Gr8Ape]

Youve prolly said it before, but i didnt find it, so what does
UB-6 / E1-med1 E2-med2 E3-light
Bi-5 / E1-heavy E2-body E3-heavy

mean?

[81Ort]

Youve prolly said it before, but i didnt find it, so what does
UB-6 / E1-med1 E2-med2 E3-light
Bi-5 / E1-heavy E2-body E3-heavy

mean?
bodypart, sets, exercise and intensity

[81Ort]

6/17/05 Fri.

log press
100-10/5
190-5
240-3
medley (260,280,300,320)
missed the 300- pathetic!!!
320- almost got it but right arm stalled out half way.

rev. band bench (speed)
135-10
225-8
315(med band)-5
405(med)-3/3/3
15 seconds rest between

incline bench
225-8
275-6
315-4 (last one forced)

elbows giving me a lot of trouble

S-3 /E1- heavy
C-6 /E1-med2 E2- heavy

[81Ort]

6/18/05 Sat. (morning)
events

keg toss (had some sand in it still)
~16 ft. for these
If anyone knows techniques or training styles to increase the height of a throw please let me know.

Yoke (100 ft.)
540-warm-up
720-20.4 sec
720-17.33 sec
720-15.8 sec (bad start too)
900- 25 ft.

Unithon
pulled the suburban around the storage unit (+600 ft)
1:47.00 new record by 30 seconds

[Pridg01]

6/18/05 Sat.
If anyone knows techniques or training styles to increase the height of a throw please let me know.



honestly two things(i think) will help :

train throwing(weight for height-the Scottish Games weight in Ironmind) and of course be very very tall.

maybe bicep work (more). good night.

-A

[81Ort]

6/18/05 Sat. (night-11:00)

front squats
135-10
225-10
back is pretty tight

deadlifts
225-8
315-6
405-3 (DO)
495-2
585-1
(715-2 + 675-1) turned into a drop set
very pleased with this after the week I have had!!!

L-2 /E1- light
LB-4 /E1-heavy

[waynelucky]

Well hi there,

I thought I must write this as no one that I could see has ever
mentioned it much

I see a lot of posts and people ask: I have a sticking point,
plateau or I am making no gains at all, and people say they are feeling crap, please what can I do?

Then they get back replies saying do this do that routine try this
try that, when they should be saying you are most properly overtraining, or
training to frequently, YOU BODY IS SAYING I WANT TO GROW BUT YOUR
NOT LETTING ME PLEASE TAKE AT LEAST TAKE A WEEK TWO WEEKS WILL BE FAR BETTER, FROM TRAINING.

How to recognise the symptoms of over training:

Overtraining results from an imbalance between the amounts of
stress applied to your body, and your ability to adapt to it. The
line between adaptive stress or training and destructive stress or
training is a fine one. To make maximum strength and size progress,
you must know where that line is. Unfortunately, at least nine out
of ten of all the strongmen, powerlifters, and bodybuilders I have
known over the last thirty years have been guilty of overtraining
not just once in a great while, but consistently. No trainee is
immune to over training.

However, even if the muscle itself does recover entirely, this is
no indication that the system supplying the muscle is fully
recovered e.g. liver, brain, kidneys, c.n.s.

If you have any of these symptoms, you are probably overtraining.

? Irritability grumpy always argumentative
? No training progress
? Decreased muscle size and strength
? Longer-than-average recovery time after a workout
? Increased heart rate
? Increased blood pressure
? Increased joint and muscle aches
? Loss of interest in training
? Lack of energy
? Headaches
? Hand tremors
? Loss or diminution of appetite
? Tiredness
? Listlessness
? Insomnia

Overtraining results from too much exercise and too little rest
and recuperation. It leads to a reduction in muscular size,
strength, and performance. Proper exercise creates a need for
growth. It makes demands on your body that cannot be meet by your
existing muscular development. But you must understand that exercise
is only the stimulus. Once the stimulus is applied, you must back
off and permit your body respond that is, to grow.

Unfortunately, it is difficult for most strongmen, bodybuilders,
and powerlifers, to retreat from their exercise. Over training is
usually the result. And no progress is the result. Try taking an
occasional layoff, a week or ten days rest from training should be
taken every six months or even better ever three months it will do
wonders for your recovery ability, motivation, and future progress.
You body will love you for it.

Most w.s.m. and power lifters before a big meet have 4 to 7 days
from heavy training completely, and maybe just do very very light
workouts (I mean very light). Alternatively, another way past a
sticking point is to try reducing your overall sets per week, or
reduce for three training days to three one week then two the next,
and alternate like that: three, two, three, or try training each
bodypart two times per week, or even once a week for advanced
trainers, AS YOUR RECOVERY ABILITY DOES NOT INCREASE IN FOLD WITH
YOUR STRENGTH, IF YOU WERE LUCKY TO INCREASE YOUR STRENGTH BY 300
YOUR RECOVERY ABILITY WOULD ONLY increase BY 50%.

Or if you are stuck on 120lb on a lift for 7 reps and you were
looking to do 10, increase the weight to 125lb this will reduce your
reps to 3 or 4 but soon you should be able to do 8 or more reps.
Alternatively, simply stop doing an unproductive exercise. If
results are still not forthcoming, the fault may be to do with the
maturity factor: you are simply too young, or a have an unidentified
illness.

Total failure to produce continuing progress is almost never
encountered until years into your training. If you are training
hard and to complete failure at least once a week, progress should
be steady.

I am lucky to go on holidays about three to five times a year, and
before I go, I take a bodyfat measurement and weigh myself. When I
come back from a ten day holiday, I do some simple calculations, and
my body has always put on a pound to three pounds of muscle. Not
bad for no training and resting.

By Ellington Darden 80%, myself 20%.

Thank you Wayne

[Luke Whippo]

[QUOTE=81Ort]6/18/05 Sat. (morning)
events

keg toss (had some sand in it still)
~16 ft. for these
If anyone knows techniques or training styles to increase the height of a throw please let me know.


when your doing the first few swings (power build-up) don't go too high with it, the first swing should should around chest level, then a little higher on the second, then on the third "bam" throw it.

"quck lifts"

If you have "world's Strongest Man" 97 check the quailifers theres a "keg throw" event it's Micheal Abdoula (sp?), Bob Weir, and someone else, Bob Weir had a great tech. like I described above, Micheal's tech. looked like just power and he didn't do very good.

[Pridg01]

i can not edit my old post so i say no to practice weight for height in my old post. it is only one hand.

[81Ort]

Thanks for the advice guys. As for the overtraining article, that was well written and is very easy to follow; especially this part:

" However, even if the muscle itself does recover entirely, this is
no indication that the system supplying the muscle is fully
recovered e.g. liver, brain, kidneys, c.n.s."

That would be great for all beginners as well as those who needed a refresher (like myself).

I have the '97 US championships where Philipi (I think) won the keg toss but I haven't found it yet. (darn, I have to go through all that strongman footage now)

[81Ort]

I forgot to post this:

I FINALLY CLOSED MY #3 COC GRIPPER!!!!
6/14/05

[DaneGarreau]

Lol, It's about freakin' time you closed that thing. Haha.

How's your bod feelin' after doing those 2 a days?

I definately need to some copies of all those WSMs you have next time I see you.

[Luke Whippo]

[QUOTE=81Ort

I have the '97 US championships where Philipi (I think) won the keg toss but I haven't found it yet. (darn, I have to go through all that strongman footage now)[/QUOTE]


I didn't see the US champs., the one I'm talking about is the World's qualifier they seperated the american and world qualifiers that year.
it was Ahola,Rassmusson,Abdula,Weir,and Bill Lyndon

Ahola,Rass,dropped out, and it was Weir,Abdula, and Lyndon

Lydon had a totally differant stlye than anyone (I think he won), but Wier (the thrower) was neck and neck, and Weir at the beggining of his attempts generated great power by using small swings and the last two swings were no higher than shoulder level, Micheal Abdula, on every warm-up swing would go over his head, and totally lose his power on the actual throw, the Weir tech. looked very good.

[81Ort]

6/24/05 Friday
before breakfast

speed overhead work
log (beast)
200-3x 6sets
30 sec. rest for each set

10 fast laps in short pool.

[81Ort]

6/25/05 Sat.
events

keg toss (some sand in it)
did a lot of throws and hit 19.5 ft a few times

farmer's walk (fat grips) 240' w/ 2 turns
280- 160' 28 sec (dropped before the last turn)
280- 80' 13 sec. (slow but it was just to finish the full 240')

355-80' (grip slipped both times I tried this- made it 50') pathetic!!!!

Tire flip (900)
4/4/4 (had to flip it back and forth because of space)
12 flips- 44 sec.
threw up

Stones
330-54" (practiced one motion)- 5 loads easy, getting better at this movement
400-54" -1 easy

truck drag
suburban , med brake-80 ft.easy +push back

56 for height
got 15' 8"
training partner got 17' with room to spare (freak)

MEDIUM INTENSITY

[DaneGarreau]

The Philly contest is this weekend coming up right? Good luck man, i'll call sometimes afterwards, you'll do great.

[Pridg01]

very good training. :) showing good progress.

[81Ort]

6/27/05 Mon.
Contest is Fri. so I did a light log medley today. It turned out to be a real confidence booster!

(beast log)
200-3
200-3
200-1 (speed got better on each set)
250-1
medley
250, 270, 290, 300
pressed all 4 easily. First time to get all 4 in succession!

I felt like a could have pressed 350 or 360 tonight.

[81Ort]

6/1- 6/2/05
Liberty Strongman Classic
Philadelphia
Dedicated to my grandfather Robert Ivie.

Friday:
I had a nightmare flight out there. I was supposed to have a 5:30 flight out of one airport only to find out 4 hours later that the promoter's travel agent changed my itinerary without telling anyone. At 8:30am he calls me and tells me that my flight was at 6:30 out of the other airport. I got a standby ticket for a 12:00 flight but that ended up having mechanical trouble then the weather was supposedly bad in Phili. I finally got out of the airport at 4:30 pm and arrived in Phili at 7:58 pm. The contest was supposed to start at 8!! They ended up holding the contest up for me and I FINALLY got there at 8:40- almost 17 hours from the time I left my house!!

Log Medley- (4 logs- 275, 300, 320, 340 for time)
I had no time to warm up. All I got to do was hit the first log (275) for 3 reps for my warm up! I ended up getting three logs the fastest which put me in 4th place to start. This was a PR for me so I was very happy especially considering the way my log has been going lately.
4th

Tire Flip- 950 for 8 flips
We were competing in a small area at a bar; kind of like a sunken stage with a two level patio around it, so we had to flip the tire back and forth for each flip. This is where the lack of warm-up really screwed me. I usually sweat a lot for the first 30 minutes of a workout then it levels off, so normally I am fine after a good warm-up. I got 3 easy flips then the tire was totally soaked from my wet shirt and I couldn't grip it for ****. I tried everything I could think of to get a grip on it, but I only managed 6 flips. This gave me a tie for last freaking place!
8th

Farmer's Walk- 300 around a triangle with 25' sides for max distance.
This felt so light when I picked them up I knew it was going to be a good event! The only reason it was hard was because you were constantly turning due to the short sides of the triangle. I was the second person to go and I got around 2 times plus another leg of the triangle- doubling the distance of the guy before me, Brian Turner. Everyone had the chance to beat me but the only person to even get around twice was Steve Kirit. I really smoked this event!
1st

day 2

Truck Pull- 28,000 lbs for 80 ft. (harness with rope assist)
I really had an advantage in this event because I got to go last after Geoff Dolan. He had just beaten Kirit by about 3 seconds who was way in the lead for this event at the time. I ended up beating Dolan by 2 seconds for a time of 26 seconds! I was very happy with this especially because my starting form was horrible.
1st

Deadlift- 640 for reps
This was origionally supposed to be a car DL for reps but they couldn't get the apparatus to work right so we ended up using a regular bar. I told myself that this contest was just a good training day for Nationals and I could really feel myself holding back on this event. Geoff Dolan had just taken the lead with 8 reps and Kirit really bombed this event with 4 reps so it was time for me to make a move. I banged out 8 reps really fast and it felt light but for some reason I hit a wall on the 9th. My body just wouldn't put any effort into the last one so I ended up tied with Dolan.
1st

Truck Drag- 22,000 lbs dragged like a sled for 80'
A few of the guys, including Dolan, were in the 30-31 second range and Kirit had 27 seconds. I needed to win this event to beat Kirit on points overall. I ended up finishing a half second behind Kirit in 2nd place. Overall this was a cool event but I doubt I will see it in another contest soon.
2nd

Atlas Stones- 240-360 staggered hieght on platforms
This event was outstanding. They held it inside a minor league baseball stadium after the game and before the fireworks show. There were over 10,000 people there in the packed stadium! The platforms were set up with the first one at first base, the 3rd behind home plate, and the 5th one at 3rd base with the other two between their respective platforms. The stones were right in front of the platforms and we had to run from platform to platform.
Since my grandfather just past away (6/29/05) I got them to anounce to the crowd that I was dedicating my performance to his memory. This really meant a lot to me and I am sure it would have meant a lot to him as well because he had never been excited about sports until I really got into Strongman. My family says he talked about it all the time.
I didn't falter a bit on any stone, and my speed between them was faster than anyone else so I took the win outright with a time of 29 seconds. Kirit went right after me and had a time of 36 sec. and Dolan went after him and got a time of 33 sec.
1st

I dedicated this whole contest to my grandfather and I think he would have been proud; especially concerning what I had to overcome to get there.
All the competitors were top notch and were just great people in general. Magnus showed me his technique on the tire flip Sun. and I had absolutely no trouble with it (no sweating helps with the grip too).

Overall placings:
Geoff Dolan 48.5pts.
Steve Kirit 47
Me 46.5
Walt Gogola
Reggie Barton
Brian Turner
Kirk Nowack
Kevin Nowack

[skinny_man]

NIIICE. awesome work, u msut be ****ing strong if u can pull trucks and all that lol.
congratulations

[BPP]

awesome job bro :cool:

[Jamma]

Awesome job man, hanging with the big boys now, well done.
So what happens now then, you qualify for some event don't you?

[Pridg01]

BIG deadlift!!! sounds like a good contest.

[Jamma]

http://www.ironmind.com/morenews.php?id=1219#1219

your name on ironmind man, gotta be proud.

[81Ort]

That is awesome!! Finally, I almost feel like a real pro. Ha!

I am pretty confident that I would have won this contest if I hadn't gone through all that crap on Friday. Oh well, there's still no excuse.

[P0W3RLIFT3R87]

Awesome job at the contest. So are you a pro now or what?

[KING_OF_SQUAT]

right on bro! excellent job on the comp. i wish my name was on ironmind...

:D


-KS

[81Ort]

Yeah, I got my pro card back in October when I won Nationals. This was just the first contest that everything was paid for and I finally got some recognition.

[81Ort]

7/7/05 Thurs.

Log Max:
bar- 8 in front
bar- 8 behind
(went to the beast)
200-3
200-3
200-1
250-2
290-1
310-1
340-1 hell yeah!!
290-4 (let the last one down too fast and almost knocked the wind out of myself)
30 lb. PR on this log

went to the gym to finish but it was closed due to a power outage. what a piece of ****! I'd work out in the dark.

S-4 / E1-heavy

[I-hate-Squats]

7/7/05 Thurs.

Log Max:
bar- 8 in front
bar- 8 behind
(went to the beast)
200-3
200-3
200-1
250-2
290-1
310-1
340-1 hell yeah!!
290-4 (let the last one down too fast and almost knocked the wind out of myself)
30 lb. PR on this log

went to the gym to finish but it was closed due to a power outage. what a piece of ****! I'd work out in the dark.

S-4 / E1-heavy
holy **** dude 340 on the log lift!! that's crazy man

[BPP]

7/7/05 Thurs.

Log Max:
bar- 8 in front
bar- 8 behind
(went to the beast)
200-3
200-3
200-1
250-2
290-1
310-1
340-1 hell yeah!!
290-4 (let the last one down too fast and almost knocked the wind out of myself)
30 lb. PR on this log

went to the gym to finish but it was closed due to a power outage. what a piece of ****! I'd work out in the dark.

S-4 / E1-heavy

fckin A!! nice stuff


hey, expect a call or email from me tomorrow bro...seein your august schedule, im prolly gonna be in texas for 2 weeks in August, seein if youd wanna get together again while im there & lift/hang out. takin a road trip with my gf

[P0W3RLIFT3R87]

Yeah, I got my pro card back in October when I won Nationals. This was just the first contest that everything was paid for and I finally got some recognition.
Cool. I figured it was a pro contest by the weights that were used.

Nice work on the log press PR also.

[Pridg01]

good job on the logpress. :)