strongman 2005 training

[Luke Whippo]

Mid-Atlantic strongest man 2005 May 7th events for the 200lb and under:

axle clean and press for reps- (ea. rep must be cleaned) good call at lockout with head through. (no jerks probalily) 210lbs 60sec.

atlas stone load- 235lb-325lb 52"to48" platforms 90sec.

conans wheel- 480lb loaded (approx 600)

sandbag carry/chain drag- 245lb bag/500lb chain, 50' ea.

farmers/yoke, 20yards ea. 250lb an arm farmers/700lb yoke 90sec.

tire flip- 680lber, 12-flips 90sec.

Pretty god damn heavy for 200lb class, yeah, I'm excited.

I'm making some changes in training, I'm done with all the long distance yoke, I got some good endurance from it, and I'll do it once in a while, but I need to train a heavier yoke for less volume. I'm taking 2 weeks off from yoke carries (maybe do lockouts) and start doing walks on the pavement with over 600lbs, once every few weeks, but still do the lockouts as much as I can.

I need work on the axle, I'm doing axle high pulls (to mid-section), and continental cleans, and power jerks, and strict presses.

I'm hiting pr's in my grip training, 2-hand pintching 150lbs and SLDL on 3"bar double overhand 165lbs on a daliy basis. Lastnite I easily v-bar lifted 250lbs. I still suck at grippers and bending, those are keeping me from entering this years grip contest.(I may enter, if the other lifts keep improving)

teethlifting (Love it) 125lbs squats for reps.

I'm still 26 and am weighing around 186lbs. now.

[raffiki]

Good luck man! That's some fun lookin stuff.

[Luke Whippo]

wensday 1/12/05

carried 205lb sandbag out 100' to load in sled, then (with no rest) dragged 335lb sled just over 50' and used a 25lb plate as a handle, to compensate for a chain, this was done in the grass.

This felt good, I was winded, concrete is much easier.

Switched to a regular handle and added 10lbs to the sled (345lb total) dragged it about 70' back, very winded know.

carried 205lb bag 100' back to the house, REALLY winded know.

[BPP]

oo, thats a fuin contest event wise :)

im competing May 7th too bro..go us :D

[Luke Whippo]

oo, thats a fuin contest event wise :)

im competing May 7th too bro..go us :D

yeah man!!! I'm reading your journal.


the past weeks lifts:

2"axle- 197.5lbs, 1-continental clean, 2-power jerks, felt real good.

2"axle pulls to the upper mid-section- 126lbs, 1-triple, felt good, but hard.

strict overhead press regular bar 145lbs for singles.

150lb sandbag strict overhead press.

partial overhead squat and hold overhead with my yoke- 265lbs for 10sec. hold, this took three attempts to stabalize overhead, once I got, it felt easier, I'll only make 1-4lb jumps till I can stab. easier.

quater front squat and hold with my yoke 410lbs 5-6sec hold, this was hard.

one-armed farmers walk with 2"handle- 181lbs 50',quick arm switch, 50' back this felt real good. I'll keep these because I've always felt one armed is much harder then two, and I've heard many strongmen complaining about how hard they are, hopefully I'll be doing these with over 225lbs in the coming months.

deadlifts- I'm very comfortable doing these now, my starting weight went up 10lb (330) standing on 1-100lb plate, and 355lbs standing on 1-45lb plate double overhand are simple.
I only like to pull double overhand so I can't make too big of jumps, so I'll continue this routine, but every couple of weeks I'll add an extra 10-20lbs and do a single standing on the floor.
I'm doing these to help pull the 500lb farmers off the ground better, the pulling off the ground is my weakness, the top is my strong point.

some other things- overhead squats, willmills under 100lbs for warm-ups, and one armed sandbag raises 75lber is feeling much easier.

[Luke Whippo]

wensday 1/19/05

warmed-up with overhead squat. worked up to 91lbs on the axle, 1-single (warm-up)

reg. barbell-145lbs, 1-clean, 3-strict overhead presses, the last one was tough, I leaned back on it a little.

pressed 100lb sandbag with 2-arms, balenced with right arm, and did a controlled neg. I couldn't balence with the left so I did a one arm press with the left-75lb axle, 1-single, that felt great.

2"axle pulls- 228lbs, 3-singles, tough, I could only pull these to the middle of my abs, I held the last one on my stomach for a few sec.

deadlifts- 330lbs, 1-single, standing on 1-100lb plate
355lbs, 1-single, standing on 1-100lb plate
365lbs, 1-single, standing on the ground (too easy)

these deads are simple, but I'm not going to get greedy!!!

[Luke Whippo]

thursday
sandbag walk, lifted a 250lb bag in my basment, carried it outside over 75',turn,carried back into my basment, I had a hard time breathing the last 25' or so, but managed it quite well.

rest friday


saturday
no heavy yoke walk because of snow, so I did lockouts under my deck, 695lbs and took a few steps, the lockout was easy, but the short few steps were hard, I'll keep adding 5lbs and 700lbs will be easier in the months to come.

partial squat with yoke, crossbar at upper ab level- 395lbs starting from the bottom, 1-single, felt great, I really exploded this weight up.

shoulder lift and 10sec hold on yoke, 205lbs ea. shoulder (too easy)


sunday
TEETHLIFTING- 130lbs for 5 squats (gettin real easy)

[Luke Whippo]

2"axle pull- 231lbs 1-single (pulled to middle of stomach) held on stomach for a few sec. I'm going to stay with this weight for a few sessions.

reg. barbell -145lbs strict standing overhead "press" singles and doubles are easy.
"pushpresses" with 165 for triples are too easy. (1-clean on ea. of these)

partial "overhead squat" and hold with "super yoke"- 267lbs I got it suppoted and stablized overhead on the first try, and held overhead for 10sec.,1-set. I add 5lbs whenever I get it on the first try.

one-armed "farmers walk" 2"handle- 187lbs 50',quick arm switch, 50'back, I did this in 4" of frozen snow, so it was tough, but I managed quite well.

275lb sandbag (taller and skinnyer) picked-up and locked out for 5reps, walked a few feet on the last rep, this wasn't too dificult, since the bag was so tall I couldn't get it "high" on my chest.

deadlift- 365lbs standing on 45lb plate, 1-single (real easy)

[Luke Whippo]

sat. 1/29/05

warm-up with one-armed sandbag presses- 60lber, 75lbs 3reps ea. arm, this felt easier then ever, just a tiny push and a small lean to the side, could have done more.

reg. barbell- 170lbs, 1-clean, 2-push presses (warm-up)

2"axle-201.5lbs, continental clean, powerjerk, 2-singles, first time ever popping 200lbs overhead, felt great, I used a lot of tricep in the jerks because I need to push press this soon, I did a slow neg on each single.

"super yoke" on pavement- warm-up runs, and I mean RUNS with 510lbs.
650lbs, 2-sets of 30-40' I moved faster on the first set, still a PR.

[BPP]

strong work bro :cool:

ii gotta try the sandbag one handed, havent done that yet

[Luke Whippo]

strong work bro :cool:

ii gotta try the sandbag one handed, havent done that yet

There's two ways to do it. You can use a loose bag, where you grab it like your grabbing someone's shirt. I use a solid bag where you have to balence the bag with an open palm, both are hard, but the solid bags REAL TOUGH!

[Strongman Mikey]

awesome training man, I am aslo intereted in competting in Strongman competitions, although the only aperatuses I have are a barrell, and some things I can hold for the lateral hold, the rest of my training is done in the gym.

[Luke Whippo]

awesome training man, I am aslo intereted in competting in Strongman competitions, although the only aperatuses I have are a barrell, and some things I can hold for the lateral hold, the rest of my training is done in the gym.

Dude, at your age your definitley strong enough to compete in the 200's.
just make sure your "strength endurance" is in check. Work on shouldering the barrel, as your height might be a problem if the platforms are high (it all depends). I'm 5'8 and have some problems with that myself.
My first "farmers" implements were a pair of tricep/hammer curl bars.
do "lockouts" and walk the distance inside the "powerrack" back and forth to help with the "yoke".

[Luke Whippo]

this week I've been playing around with some differant things.

been messing around with the "bent press" and "windmills" It's going to be a little while before I get the "bent press" down good, but I'm managing okay with a 55lb "striaght bar", I should keep trying my 75lb 2"axle to help me get it down better.

on tuesday 2/1/05
I went down Dan Cenidoza's to train.
I wanted to hit his "rolling thunder", and work with his heaviest kettlebell, the 88lb "bulldog".

this is only the second time I've used a "rolling thunder", I pulled 147lbs witch felt quite good, I felt strong and went for 152lbs but kept failing, so I just lifted with two-hands and held it with one-hand for a sec.

I did some "cleans" with the 88lb kettlebell with ea. hand, I didn't do a jerk, as my tris. were sore from the other day.

I did 5-pull-ups with just my "middle fingers" using "loops"

last I did some endurance with the 88lb kettlebell, I did 2-hand swings, I warmed-up with 5, my goal was 20, and I managed 21-swings, Dan said I did the swings higher than he does, witch made me feel good. The swings got me winded like "tire flip" and "clean and press" for reps, but it forces the hips to work extremly hard, and it gives a differant feeling in the low-back/glutes.
well, my "spinal erectors"(upper back) were way sore on wensday, so I rested, and I'm still sore today,(lower body is fine) damn I didn't think working with only 88lbs would do this, I flip 750lb tires and don't get this sore. I'm going to do something today (I think) low sets, medium weight maybe.

[Luke Whippo]

thuraday 2/3/05
I was a little sore, but once I got warmed-up I didn't even know.

warmed-up with "overhead squats" on 2"axle I worked up to 102.5lbs for 1-power "snatch" and a triple (damn these felt good)

I attempted a "hang clean" above the knees with 155lbs on the 2"axle but never got it, (hey it's 2" of solid steel)

real "high pulls" with 2"axle 185lbs for a double

2"axle "pulls" 231lbs pulled it just above my belly button for 2-singles and 1-double, the double was HARD I'll add 1/2lb next time and go for them. (that is possible with my weight collection)

2"axle deadlift double overhand 251lbs for 2-singles (real easy)

deadlift on 1"dia barbell (I don't own an "olyimpic bar)
330lb 1-single standing on 100lb plate
365lbs 1-double standing on 45lb plate double overhand

inbetween all this I was doing singles with clean and strict overhead press with 150lbs I did 3-singles (felt real strong on all of them)

[Luke Whippo]

rest friday

saturday 2/05/05
warmed-up with "overhead squats" using SANDBAGS worked up to 1-single with 125lb sandbag, felt awsome paused in the hole for 2-3sec.

11"wooden log clean and "push press", 170lbs 1-single

partial overhead squat and supporting hold with my yoke, 272lbs got it supported overhead on the first try and held for 10sec. used my arms to lower it, felt solid

"super yoke" under deck 705lbs carried for 15' with 2-lockouts, the distance of my concrete pad. twice.
Thats all I did for yoke, I find if I don't beat myself up on yoke, I get stronger at it.

partial back squat on yoke starting from the bottom position crossbar at upper ab level 406lb 1-single once the weight left the ground it went up fast.

one-armed farmers walk with 2"handle, 189lbs 50",quick arm switch,50back the yard was muddy as heck, yet this was easier then ever. I got my cardio in.

cheat curls- 150lbs, 1-triple

deadlift 340lbs standing on 100lb plate
370lbs 1-single, standing on 45lb plate 1-single easy
I had to use a "hook grip" double overhand on this, that skinny bar just wanted to roll out today, I'll get it with a reg. grip sooon.

[Luke Whippo]

rest sunday

monday 2/07/05
my shoulders were a little sore still from lowering that 272lb yoke from overhead, I noticed the feild was pretty clear of snow so I thought training the sandbag/drag medely would be good for some recovery and some cardio.

I carried a 210lb sandbag through the mud 100' out and loaded it in the sled witch now weighed 350lbs and ameditly did a backwards drag 60' I used a 33lb plate to compensate the chain so I was pulling 388lbs in the grass.

I used a regular handle to drag the weight back 70' and with short rests inbetween carried the 100lb and 210lb sandbags 100' back into my basment sinking in mud with every step.
my legs were fried and the cardio was hitting me nice.

[Luke Whippo]

tuesday 2/08/05
warmed -up with some pull-ups and chin-ups

loaded 200lb FAT sandbag on 30gal. drum, added 100lb fat bag to it.
did a lockout and hold for a few sec. with the 300lb bag, locked it out again and did a front squat, but once I got into the hole the bag got the best of me and I lost my balence and ditched it.

tried again only this time I front squatted to parallel, that was much better, I did 2-singles.

I've had my mind set on locking out and holding a 400lber, so I went for it, I got it off the barrel and bearhugged it for a few sec. and took a step with it. This was too much of a max effort, so I'm not going near this weight for a while, I'll keep doing front squats with 300-325, and lockout holds with 350-375lbs. the 400lb bag was harder then locking out my 850lb yoke, the fattness of this bag made it so hard. I'm happy lifted it.

lapped and held my 270lb atlas stone for 2-singles, next time I need to go shirtless, damn thing just kept slipping.

deadlift-340, 1-single standing on 100lb plate
370lbs, 2-singles standing on 45lb plate, double overhand hook grip
I like the hook grip the weight pulls very smooth.

comparing the 370 DL and 270 atlas stone, lifting them is about equal.


wensday 1/09/05
neck and grip
lifted and supported 260lb yoke on top of my head for 5sec.
teethlift-135 one squat and hold for a few sec. (damn easy)

v-bar on 1"ironmind loading pin played with 235lbs ea. hand
repped hg200 with my right for 3-reps (gettin better)
I was a hare away from closing the #2

[Luke Whippo]

saturday 2/12/05

warmed-up with one-armed sandbag presses 60lber and 1-single ea. arm with an 80lber PR

axle clean and push press 165lbs 1-single (warm up)

axle "high pull" 187, 1-double (warmup)

reg bar clean and push press, 175lbs 1-single (warm up)

2"axle- 203.5lbs, 1-contenental clean, 2-power jerks, 2-sets slow negative on last rep, used a lot of tri. on the jerk (raw)

2" axle pulls 231.5lbs 2-doubles pulled just above my belly button (raw)

yoke lockouts and hold 715lbs 2-lockouts and 10sec hold ea. no rest inbetween lockouts (raw)

partial back squat with yoke starting from the bottom position crossbar at upper ab level 410lbs, 1-single (raw) exploded that yoke up.

deadlift 340lbs 1-single standing on 100lb plate
370lbs 1-double standing on 45lb plate lost grip on 2nd rep,
370lbs 1-double standing on 45lb plate "hook grip" real easy, need to turn it up a notch next time. (raw)

[Luke Whippo]

trained some grip during the week, hit some PR's on grippers finally.

went to the gym a few times, haven't been to the gym forever.
I wanted to do some new stuff like front squats to help my push pressing I did 2-singles with 205lbs ass to grass with a pause in the hole really easy, just gettin a feel for them. did some bentpressing with 65lb straight bar and windmills with 67lb dumbell.

thursday 2/17/05
went to the gym again to play around

clean and push press 175lbs 2-singles (warm-up)

high pulls 195lbs 1-double warm-up pulled to my pecs.

clean and strict press 155lbs 1-single (solid)

deadlift 325lbs 1-single standing on 45lb plate
365lbs 1-single standing on 45lb plate
390lbs 1-single standing on floor double overhand hook grip (piece of cake)

rack pull 17" 2"below center of my kneecap
405lbs 1-single
430lbs 1-single (too easy)

in the past I always did rack pulls above the knees, I've never trained the 17" before, I'm just gettin a feel for them, no need to get greedy, just gettin ready for the weekend.

[Luke Whippo]

saturday 2/19/05

reg. barbell clean and strict press 150lb 1-single (warmup)

reg. barbell clean and push press 175lb 1-triple (warmup)

partial overhead squat and hold overhead with my yoke 277.5lbs got stable and overhead on the first try and supported overhead for a 10count (very solid easy)

one-armed jerked 88lb kettlebell overhead 1-single ea. arm PR it took 3-attempts with my left arm.

SUPER-YOKE- 661lbs 2-sets for 70' (raw no belt) solid as **** the second set was easier, PUKED after the second set.

ended with some pavel style curls, used the 75lb 2"axle extra wide grip and index fingers way out for 8 strict curls, failed the 9th curl.

[Luke Whippo]

monday 2/21/05

my back (well the sides by the obliques) were still pretty sore from yoke sat. I may have a slight strain, it's been bugging me all last week (nothing big though) by the end of the day after work it felt better so I did some sled dragging.

carried 150lb and 175lb sandbag 120' out and loaded in the sled, backwards drag 50' rest 50'more, rest, 100'back with many breaks (this was a slight incline) total weight with sled 360lbs in grass and used a 35lb plate as a handle.

carried the 150lb and 175lb bags 120' back through the mud to my basement (rough) pretty winded, but my back felt awsome after the workout.

[Luke Whippo]

tuesday 2/22/05

played around in the gym.

warmed-up with clean and presses

clean and push press, 180lbs, 2-singles (real easy, warm-up)

high pulls, 200lbs, 1-triple, 1-single (easy, pulled to my nipples)

clean and strict press, I attempted 175lbs at like 70-80% effort, I got it to my forehead, should help a little.
clean and strict press, 155lbs, 1-single (solid)

deadlift, 325lbs, 1-single standing on 45lb plate
355lbs, 1-single standing on 45lb plate
375lbs, 2-sets of doubles (1-double,rest,1-double) double overhand hook grip (easy enough)

front squats, oly.stlye, 210lbs, 3-singles ass to grass (solid)

[football]

hey im a 150lb junior and i wanna gain more muscle and power. Im 5'8 starting halfback and linebacker for varsity. i wanna become hug for my senior yr so does anyone got any advice.

[Luke Whippo]

thrusday 2/24/05

2"axle pulls 232.5 3-singles, pulled just above my belly button, held the last single on my stomach for a few sec. (no belt) this felt the easiest so far over in my journey on this exercise.

one-armed farmers walk 196lbs 2"handle (in the snow) 50' arm switch, 50' back (again easier)

deadlift 340lbs 1-single off 100lb plate
360lbs 1-single off 100lb plate
380lbs 1-single off 45lb plate (easy) double overhand REG. grip.


saturday 2/25/05

2"axle clean and push press 165lbs 1-clean, 2-push presses (warm-up)

2"axle high pulls 196lbs 1-double (warm-up)

reg. bar clean and push press, 180lbs 1-clean, 2-push presses (warm-up)

2"axle continental clean and power jerk, 207lbs 1-single (very solid), 1-single (much harder) attempted a 3rd single and failed. PR.

super yoke under my deck, 720lbs walked the distance of the padio 5-10', 2-sets, (raw no belt) hard evry step took a few sec. PR

partial back squat with my yoke starting from the bottom crossbar at top of my mid-section 414lbs 1-single (solid)

partial front squat with my yoke starting from bottom crossbar at nipples 414lbs and held at lockout for 10sec. elbows out strainght.

280lb sandbag, picked up and carried a few feet, slowly building a longer distance with this (solid)

[Luke Whippo]

tuesday 3/1/05

2"axle 111.5lbs power snatch overhead squat 1-single pause in the hole (warm-up)

2"axle 111.5lbs hang clean above the knees 1-triple (easy, warm-up)

note: on these I tightened the collars so there was zero rotation, should help my clean

2"axle 111.5lbs one-arm straddle deadlift, 1-single ea. arm (easy)

2"axle high pulls 165lbs 1-double (warm-up)

2"axle high pulls 207lbs 1-double, pulled about nipples

reg. bar clean and push press, 180lbs 1-clean, 3-push presses (easy, warm-up)

2"axle pulls 234.5lbs, 1-triple pulled just above belly button, held on stomach on last rep for a few sec. (surprised my grip held for three, nice PR)

2"axle deadlift 256.5lbs 1-single double overhand (easy)

one-armed farmers walk (in the snow) 2"handle 198lbs 50', quick arm switch, 50' back (felt great)

suit case deadlift with farmers imp. 2"handle 207lbs 1-single ea. arm (solid)

deadlift 340lbs 1-single standing on 100lb plate
360lbs standing on 100lb plate
380lbs 2-singles standing on 100lb plate, (used hook grip on the second single) helped rip the weight off the ground.
used double overhand reg. grip on the first single.

teethlift 140lbs, 2-squats (awsome)

[Luke Whippo]

thursday 3/3/05

went to the gym to play!!!

front squats, warmed up to 215lbs ass to grass, 2-singles (easy, gettin a good feal for these)

clean and push press, 185lbs, 1-single (easy)

clean and STRICT overhead press, 160lbs, 1-single (solid) PR

deadlift warmed-up to 365lbs 1-single standing on 45lb plate
385lbs, 1-single standing on 45lb plate double overhand hook grip, easy ripped it off the floor, quick lockout.

rack pull 17",2"below knees, 405lbs easy single
440lbs, 1-single (easy, fast lockout) double overhand hook grip.

all these singles on deadlifts are to build up for pulling that 500lb total farmers impliments fast off the ground witch was my weakness. I'm about 2-months from the contest, entry form is mailed. Plus it's REALLY helping me build a heavier deadlift.

[Luke Whippo]

rest friday

saturday 3/5/05

2"axle power snatch and overhead squat 113.5lbs 2-overhead squats

2"axle hang cleans above the knees 113.5lbs 1-triple (too simple)
made sure collars were tight (no rotation)

2"axle one-arm staddle deadlift 113.5lbs 1-single ea. arm (simple)

2"axle high pulls 209lbs 1-double, pulled about to the nipples

one-armed push press with sandbag 80lber, 1-single ea. arm

reg. bar clean and push press, 185lbs 1-clean, 2-push presses (warm-up)

2"axle pulls 236.5lbs 2-singles, pulled just above belly button, held on stomach on last single (no belt)

partial overhead squat and hold using my "yoke" 283lbs, it took 3 trys to get this stabilized and I lost it at only a few sec. so I'll only add 2lbs next time.

failed 171lb log DAMN ****

did a little medely here- one-armed farmers walk 2"handle (in the mud) 200lbs 50',quick arm switch, 50' back, then locked out 730lbs super-yoke and held it for 15-20sec. (nice and tough,a start for gettin ready for that farmers/yoke medely)

suit-case deadlift using farmers impl. 2"handle 209lbs 1-single ea. arm

partial back squat using my "yoke" starting from the bottom position, crossbar at upper mid-section, 416lbs 1-single, slow start, but once it broke the ground I blasted it up.

280lb sandbag carry, 50' with one turn in my basement, lost my grip 3-times, I'll keep working on it, still a PR with this bag.

deadlift, 340lbs 1-single standing on 100lb plate
360lbs 1-single standing on 100lb plate
385lbs 1-double standing on 45lb plate, double overhand hook grip (solid)

[Luke Whippo]

rest sunday

monday 3/7/05, 2-months from contest.

this wasn't planned, but I noticed that the field behind my house was decently dry today...so, I had to break out the 750lb tire, I haven't done a tire flip for months, I don't know the exact date because last years journal is not here, but the muddy field is why I haven't, so I figured it will probily rain a lot so it's now or never, and sure enough it's raining today.

warm-up calve raises with 150lb sandbag, 200lb sandbag, 10reps each.

6-flips of the tire, very short rest,1-2min. 6-flips, 1min.rest 1-flip, the last flip was ROUGH, I was very winded, this tire felt eaiser then ever, but there is still nothing easy about it yet, it felt lighter, but the stamina was tough, PR for stamina. also the ground was a little wet so the grip was tough, this is good because dry pavment flips will be easier in the contest (unless it's rainy, will be prepared non the less)

[Luke Whippo]

tuesday 3/8/05

Went down Dan Cenadoza's for training today.

hang cleans above the knees, 146lbs 2-singles (needs more work on form)

one-arm kettlebell swings, 88lber 5-swings ea. arm, 2-sets, this all in the HIPS.

front squats ass to grass, oly. style, 220lbs 3-singles, solid, perfect from.

deadlifts 315lbs 1-single standing on 45lb plate
366lbs 1-single standing on 45lb plate
396lbs, 2-singles standing on 45lb plate, double overhand hook grip, the 45lb plate was an old one (pretty thick) I was only supposed to do 390lb but I used the 2.5kg collars, my form was perfect, squatted down slightly above parellel, used my glutes, hams and quads to get the weight off the ground and then pulled through with the hips, I don't use much low-back at all.

face pulls 90lbs 10reps, 15reps, first time ever doing these.

I'm a few months away from 2-years ago, maxing out on the conventional deadlift, were I pulled 410-420 (can't remember) but my form was bad because it was too heavy, and I never maxed out since,(actullay took over 1-year off of conv. deads) I'll be hitting 425lbs with great form sooon several days a week with no effect on my body, I feel much better about my deadlifting now, 2-years from now will be even better, I'll only be 28-29 years old then. Thought I'd give a little back ground info.

[Luke Whippo]

thursday 3/10/05

power-snatch overhead squat, 2"axle 117lbs 1-single (tough, warm-up))

2"axle hang cleans above the knees, 117lbs 1-triple (easy,warm-up)
coallars were tight, no rotation.

2"axle high pulls 212.5 1-double (warm-up) pulled to about nipples

2"axle pulls 237lbs, 3-singles pulled just above belly button, held on top of my stomach on last single, and jerked it above my stomach a hare, I've never been able to do that with over 220lbs.

one-armed farmers walk 2"handle 201.5lbs 50',quick switch,50' back (solid)

suit-case deadlift with farmers implement 2"handle 211lbs 1-single ea. arm (solid)

2"axle deadlift double overhand 259lbs 2-singles (easy)

one-arm snatch 75lb 2"axle 1-single ea. arm (really easy)

deadlift 350lbs 1-single standing on 100lb plate
370lbs 1-single standing on 100lb plate double overhand REG. grip
390lbs 1-double standing on 45lb plate double overhand hook grip (soild form)

[GmoneyJakee]

nice lookin workout bro, even though im not familiar with OLing

[Luke Whippo]

it's not a real ol. style routine I'm using, it's a mix of ol. and strongman stuff and some old fashion lifts.

rest friday

saturday 3/12/05

2"axle clean and push press 175lbs 1-single (easy, warm-up)

reg. bar clean and push press 190lbs 1-single (easy,warm-up)

2"axle continental clean and jerk (slight split) 209lbs 1-single (solid) PR
stopped with that, no need to get greedy.

super-yoke on pavement, 672lbs 40-50' (on drops, raw, no belt) 2-sets, very solid PR, took it easy because me and Dan are training tommorrow, I don't want to be too beat up.

1 arm snatch with empty 75lb 2"axle one double (too easy, time to go heavier)


Sunday 3/13/05

I wasn't very sore at all today, and I hit PR's yesturday, my body is used to the abuse.
Dan came over with Matt from the gripboard and a guy and a girl form the university Of Maryland.

we did a kettlebell workout, I hit some PR's and tried some new things like "bottoms up" and I hit a teethlifting PR, I tied 3-kettlebells together and lifted them with my teeth, over 160lbs (big PR) did some presses and jerks, fun day, I'm a little on the sore side today.

[Luke Whippo]

rest monday

tuesday 3/15/05

thickbar work!

2"axle 117lbs, 1-power snatch, 2-overhead squats (tough, warm-up)

2"axle hang cleans above the knees, 122.5 2-sets of triples (warm-up)

2"axle power cleans 181.5lbs 1-double (gotta get used to full cleans on the axle)

2"axle high pulls 216lbs 1-double pulled just below nipples

2"axle pulls 238lbs 1-triple pulled to my belly button, held on top of stomach on last rep, jerked the bar above my mid-section.

one-armed farmers walk 2"handle 203.5lbs, 50',quick arm switch,50' back

2"axle deadlift double overhand 260lbs 1-single

suit-case deadlift 2"handle on farmers impl. 212.5lbs 1-single ea. arm

one-arm snatch using 2",7'long axle 86lbs 1-single ea. arm (will stay at this weight)

deadlift 350lbs 1-single standing on 100lb plate
375lbs 1-single standing on 100lb plate, reg. grip dou.overhand
395lbs 1-single standing on 100lb plate hook grip

rest wensday

[DieselWeasel]

Great work! I like how you combine both strongman and olympic lifting.

Can you possibly make a video of you doing the one-arm snatch? I want to see if my technique is good or bad with that lift.

[Luke Whippo]

DW, I don't have a dig. camera or anything, hell I don't even own a computer at home, hell, I can't even get your vids on my computer.

I can describe my form on the one-arm snatch for you though, I grab the bar, keeping my feet under the bar, toes pointed straight, squat down and use my legs hips and glutes to explode the bar up (I'm on my tippy toes at this point) the bar flyes overhead and I dip under the bar and use a very little tricep at the very top.


thursday 3/17/05

went to the gym today!

front squats, warmed-up to 225lbs 1-double (easier then ever) oly. stlye ass to grass

clean and push press, 190lbs, 1-power clean, 2-push presses

messed around with a few squat cleans with 160lbs (easy, gettin a feel for them) I may have to use these on contest day so I'll train them on the axle also.

deadlifts 335lbs 1-single standing on 45lb plate
385lbs 1-single standing on 45lb plate
400lbs 2-singles standing on 45lb plate, hook grip (solid) I'm squatting lower now about parallel on the beginning, it's working nice.

rack pull 17",2"below the center of kneecap, 455lbs 1-single hook grip (solid)

I'm ready for saturday's madness!!!

[BPP]

whats saturday?

nice trainin lately bro

[DieselWeasel]

That was a good workout. What are your stats? i.e. age, height, weight, location, etc.

Are you competing in a strongman competition on Saturday? Which one?

[Luke Whippo]

saturday is some HEAVY event training.

D.W. all my info is in the first post of this journal.

update I'm 5'8 187-189lbs 26 will be 27 next month, I never lifted when I was younger, I started around 21-22 years old.

[BPP]

saturday is some HEAVY event training.

D.W. all my info is in the first post of this journal.

I want a damn PR then!!!!

[Luke Whippo]

I want a damn PR then!!!!

you got it,

saturday 3/19/05

warmed up with some axle cleans and overhead lockouts.

2"axle cleans 181.5lbs striaght cleans 1-triple, then did a squat clean and push press.

partial overhead squat lockout and hold with yoke, I hit a plateou here, 270lbs was easy, but I failed on 285lbs, I'm dropping few pounds and working back up, I think I can still hit 300lbs on this in May.
for anyone wondering why I'm doing these, it doesn't help my pressing strength, but it does help overall in overheads, and the main thing I find it's a great tool for injury prevention, it strengthens the joints,tendons and ligiments, and hits the core in a differant way, plus using the yoke helps build great stability for my overhead work.

hit a PR in stones (not weight) but I finally managed to lift my 235lb stone with no tackey, I did it twice, I got it to my chest, but couldn't shoulder it. (Dan told me to place my fingers on the rough part of the stone, and lifting it off the ground with no tackey was pretty easy)

conan's wheel, I haven't trained this in months because of the mud, it was nice and dry today, my last PR was 620lbs loaded on the carrier, for 1-full rotation (hard),
today on conan's wheel, I loaded 640lbs on the carrier and did 1-1/2 rotations, PR (the full rotation felt rather easy) raw,no belt

super yoke under my deck, 735lbs walked it the distance of the padio, 5-10' 2-sets, 1-min rest tops inbetween the sets, PR, (raw,no belt)

700-750lb tire flip, 12flips PR!!!, I didn't attack the tire with every flip, I did 1-flip, took a few breaths and flipped again, I attack the last 2-flips then PUKED, I don't think I made the 90sec., but was definately under 2-mins. it was a massive PR in stamina anyway.

[Luke Whippo]

rest sunday and monday

BTW, on sat. I closed the coc#2 for the first time


tuesday 3/22/05

more 2"thickbar work!

2"axle powersnatch and overhead squat 119lbs, 1-single (gettin easier, warm-up)

2"axle hang cleans above the knees, 124.5lbs, 1-triple, 1-single (warm-up)

2"axle high pulls 118lbs, 1-double (doing singles with weight for a bit)

2"axle striaght powercleans 187lbs 1-single, after 3-attempts,2" of solid steel is hard to get my wrists to rack the bar, I'll stay at this weight a bit also.

2"axle pulls to my belly button, 240lbs 2-singles, held it on my stomach on the last single and jerked it above my mid-section, (highest I've gotten so far)

one-arm farmers walk 2"handle 205.5lbs 50',quick arm switch, 50' back (fast and solid)

suit-case deadlifts using farmers imple. 2"handle 215lbs 2reps ea. arm (right,left,right,left) solid.

deadlifts 350lbs 1-single standing on 100lb plate
380lbs 1-single standing on 100lb plate
400lbs 1-double standing on 100lb plate (2"high) hook grip

within a week I'll do a heavier deadlift standing on just the floor.

[Luke Whippo]

rest wensday

thursday 3/24/05

front squats, worked up to 230lbs, 1-triple (solid) ass to grass, oly. style, I'll do singles with heavier weight next time.

sandbag clean and strict press, 150lber, 1-single (tough)

reg. bar clean and push press, 190lbs 1-clean, 1-push press, my powerclean was ugly, I didn't dip under the bar.
190lbs 1-squat clean, 1-push press, solid.

carry/drag, 250lb sandbag carried 50', then 360lbs sled drag back using a 45lb plate as a handle, struggled with the drag in the mud over halfway then slipped, I used a reg. handle for the finish, the drag was very,very hard, the chain will be much easier, the bag carry was easy enough.

no deadlift today (not necessary)

the highlight of my training today was at the end, when I finally lifted a 25lb plate by the lip with the tip of my "pinky finger" 1-single ea. hand and held it for a few sec. I was ROARING the entire lift, (very,very, painful) feels goood though.

I'm ready for more madness on saturday!!!

[Luke Whippo]

saturday 3/26/05

2"axle overhead squat 119lbs 1-single (warm-up)

2"axle hang cleans above the knees, 126lbs 1-triple (warm-up)

2"axle one-arm staddle deadlift 126lbs 1-single ea. arm (easy)

reg barbell 195lbs 1-powerclean 1-push press

2"axle continental clean and jerk (split style) 212.5lbs 1-single, PR, RAW,no belt, very tough, I'm not going heavier on this for a shorttime, I'm going to start lighter and work back up, this should get me stronger.

farmers walk 251.5lbs ea.arm carried 50' then immeditley lifted a 745lb yoke and held it for 30sec. RAW training for the medely, the yoke is heavier then the contest weight, the farmers was a PR weight and I felt an improvement in the lifting of the weight and the carry was somewhat EASY, (thanks to training the deadlift and one-arm farmers walk)

yoke squat starting from the bottom position (partial) crossbar at upper ab level, 420lbs 1-single (solid) RAW

put a 300lb sandbag on my 30gal drum (fat bastard) I locked it out and squatted down to parallel and loaded it on the drum, 3-singles 10sec. rest inbetween the singles, RAW!

picked up from the floor and carried 280lb sandbag 50' with one turn, no drops RAW PR!!

[Luke Whippo]

rest sunday and monday


tuesday 3/29/05

went to the gym!

front squats, worked up to 235lbs for 3-singles, very solid, oly. style, ass to grass.

hang cleans above the knees, 135, 1-triple, 140lbs 1-single (easy, solid)

deadlifts 315lbs 1-single standing on 3-4"mat
365lbs 1-single standing on mat
395lbs 1-single standing on mat
425lbs 1-single standing on floor, very solid, first time ever conventional deadlifting this much PR, hook grip.

[Luke Whippo]

thursday 3/31/05

2"axle overhead squat 119lbs 1-single (warm-up)

2"axle hangcleans from above the knees, 128lbs 1-triple (warm-up)

mins before I even started (before I even touched a weight) my upper back got some tightness in it, the warm-ups didn't help it get better so I'm debateing on whether I should do my explosive work.

one-arm farmers 2"handle 207lbs 50',quick arm switch, 50'back (solid,fast) RAW!

2"axle 187lbs 1-powerclean 2-push presses, 1-powerclean 1-push press
I failed the 1st attempt on the powerclean on ea. set (got it the second) I'm shooting for good form, I can get the bar high enough, but the 2"of steel makes it hard to get the wrists back in time to rack it, if I use more arms it can be done (I'm trying to avoid using my arms).

suit-case deadlift using 2"handle on farmers imple. 220.5lbs 1-single ea. arm (solid)

my upper back wasn't gettin better, so I called it a day.


saturday, it's raining it's ass off, I figure one more rest day will be good, the strain feels like it's creeping towards my right lat.


sunday 4/03/05

partial overhead squat and hold using my yoke, 250lbs felt so easy, I felt strong and decided to go for 285lbs, I failed the first attempt, on the second attempt I got it supported and stabilized overhead and held it for 10sec solid RAW, PR!, I used my arms for the negative.

super-yoke long distance on pavement, 683lbs 60-65' 2-sets no drops RAW, no belt soild, PR!

2"axle 192lbs contenental cleans for reps 3reps, 2reps no belt (grip was fried)

after carring 45's up the steps and in and out of my house and doing the axle cleans for reps, my grip was fried, I loaded the axle to 242lbs for "pulls" but when I deadlifted it....it just was rolling out of my hands, next time on weekend sessions I will train the heavy pulls first.

I wanted to hit the axle cleans after the yoke though, because I'm used to training the axle when I'm fresh, I have to train it when I'm not fresh, it might not be the first event, and I could gain some strength from it also.

[BPP]

nice workouts but why the one handed farmers and stuff? thats just asking to make your back worse

[Luke Whippo]

nice workouts but why the one handed farmers and stuff? thats just asking to make your back worse


no, the one-arm farmers are not hurting my back, one-arm farmers walks are making my back and core STRONGER, the one-arm farmers walk is now one of my all time favorites, it makes carrying objects and the regular farmers walks feel EASIER.

[AJ010]

You're strong in a variety of ways, sweet dude! I like your type of workouts, very fun looking!

[Luke Whippo]

thanks for reading man, yes these workouts are very fun, I love them!!!

tuesday 4/05/05

feeling sore from sundays training so I did some light speed work with 2"axle overhead pressing and some hangcleans with 130lbs.
Then I did some hill sprints.

I'm going to rest today, so I'll train hard on thursday, I'm feeling real good about most of the events, the axle and stones are the only ones I'm concerned about now, the axle is #1 priority, this is the only event (possibily stones also) were I'm still far away from, the other events....win or lose.... I THINK I can give everyone a run for their money, but the axle I'm positive I will get my ass handed to me, so I need to at least get a few reps on it.
As for stones I'm going to the state chairs. house for a training day either this sat. or next sat. for a nice stone session, I'll probaily purchase a 300+lber from him also.

[BPP]

lookin good lately bro, keep it up!

[AJ010]

Anytime. And hell yea !

Good luck on the axle work!

[Luke Whippo]

thursday 4/07/05

2"axle overhead squat 105lbs 1-triple (warm-up)

2"axle hangcleans above the knees 130lbs 1-single, 1-triple (warm-up) collars tight, no rotation.

reg. bar 170lbs 1-powerclean, 4-push presses

2" axle "pulls" with locked elbows, I talked to an OLy. lifter that does these instead of "high pulls" because in "high pulls" the arms come into play.
242lbs 2-singles pulled just below the belly button (I like these)
242lbs pulled and rested in my stomach and jerked it above my mid-section and held for a few sec. RAW, no belt.

reg. bar 170lbs 1-powerclean, 5-speed push presses

2"axle deadlift double overhand grip 262lbs 2-singles.

one-armed farmers walk 2"handle 209lbs 50',quick arm switch, 50' back (solid) RAW, not as fast as last week, I'm still a tad beat up.

suit-case deadlift 2"handle 222lbs, 2-reps ea. arm (right,left,right,left) solid.

reg bar 170lbs 1-powerclean 1-push press
1-powerclean 6-speed push presses.

deadlift 350lbs 1-single
360lbs 1-single standing on 100lb plate
380lbs 1-single standing on 100lb plate
405lbs 1-single standing on 45ln plate hook grip (piece of cake)

I feel great this morning, great workout!!!

[DieselWeasel]

Damn, good work!

You do a hell of a lot of lifting each session!

[Aftershock]

Hey bro good luck i'll be reading this journal.

[Luke Whippo]

thanks everyone!!!


saturday 4/09/05

2"axle hangcleans from above the knees 131.5lbs 3reps, 4reps (warm-up)

lifted a 550lb yoke for a few triples, damn I'm still beat up from sundays yoke walk, I always feel like this a month before contests from hard training, I'm taking the abuse early, and being CAREFUL about it, and then taking it easy the last 2-weeks and I'll have gained new strength for contest day.

I wanted to get 12flips on the tire again, I did the tire last.... 3-weeks ago, so I wanted to hit tire first today, I did 12flips in 2min.23sec. I didn't attack the tire, I flipped it faster then last time and I didn't PUKE (I was damn close to puking though) so this was a PR for effort, also the grass was not 100% dry so after a few flips my grip was slipping and a couldn't get a good pop on it.

I've done 12flips on this beast of a tire (anyone who has worked with Graham B.'s tire before knows what I'm talking about) not once but twice now, so I've beat that goal, now I have to get a better pop on it and get faster, so I'll probaily just do singles with it now.

next I lifted my 235lb atlas stone with no tackey

then I did a heavy short yoke walk under my deck 750lbs the distance of my padio 5-10' 2-sets 1-min rest inbetween PR! RAW!!! no belts.

thats it for today, I'm going to rest my body a few days, it needs it, I do feel good right now.

[DieselWeasel]

Great work! How heavy is the tire that you use?

I wish I had a tire to flip around and a stone to lift. :(

Instead of the atlas stones, I do zercher deadlifts in the gym.

I also do the farmer's walk in my backyard with a pair of implements.

[Luke Whippo]

D.W.- my tire is 700ish, the guy who I got it from swears it's around 750lbs, but I think it's 700lbs, it's a little harder then the contest tire witch is 680lbs, mine is the same tire, the tread is solid squares all over it (they must weight 10lbs apiece at least) and thats what makes this tire a bitch.

dude, it's not hard to find these things, but hard to store them somewhere, go to a tire dump and they'll be glad to give you a tire, they have to pay to get them hauled away, thats where I got my first tire, as for stones, go to a wooded area and find stones to lift, I think lifting the natural odd shape stones are more fun than the manmade atlas stones anyway.

[Luke Whippo]

I wanted to hit the axle cleans after the yoke though, because I'm used to training the axle when I'm fresh, I have to train it when I'm not fresh, it might not be the first event, and I could gain some strength from it also.


this method worked well, as I found out on tuesday's workout!!!
the above statment was from last sunday's workout with "continental cleans" for reps with 192lbs on my 2"solid steel barbell.


monday, light sled drags with just under 200lbs and up a 100' hill (good cardio)


tuesday 4/12/05

front squats worked up to 245lbs for 2-singles (solid, but hard) ass to grass.

2"axle hangcleans above the knees, 133.5lbs 2reps, 3reps, last rep ended up a parallel squatclean.

reg. bar 170lbs 1-powerclean, 3-push presses
175lbs 1-powerclean, 5 SPEED push presses
I felt very strong on the second pull of the clean, and the push presses were FAST.

2"axle "continental cleans" for reps, 201.5lbs 3reps, very solid, had more in me, this was much better then the sunday workout with 192lbs, I felt good power on the second pull to the belly and good explosion from the hips to rack the weight.

2"axle heavy "pulls" with elbows locked as best I can, 243.5lbs 1-single, then ingle pulled and held on my belly, and jerked it above my mid-section.

2"axle curls 91.5lbs 5reps, 6reps, STRICT.

thats it, will do a similar workout thursday, I will be going to Graham B.'s on sat. for some fun, so I'm not going to do too much on thursday.

[raffiki]

I haven't looked at this journal in a while. This is some strong stuff. Do you have a handy link to what these lifts are? I've watch some strongman, but I can't place it all.

[Luke Whippo]

thursday 3/31/05

2"axle 187lbs 1-powerclean 2-push presses, 1-powerclean 1-push press
I failed the 1st attempt on the powerclean on ea. set (got it the second) I'm shooting for good form, I can get the bar high enough, but the 2"of steel makes it hard to get the wrists back in time to rack it, if I use more arms it can be done (I'm trying to avoid using my arms).


not the case this thursday, BIG IMPROVMENT!!!


wensday, more light sled drags, up a 100' hill also.


thursday 4/14/05

warmed-up with 2"axle power snatch, and overhead squats, worked up to 117lbs for a triple on overheads.

2"axle hangcleans 135.5lbs 3 sets of doubles, (warm-up) collars tight, no rotation.

2"axle powerclean and push press, 187lbs
set 1, 1-powerclean, 1-push press
set 2, 1-powerclean, 1-push press
set 3, 1-powerclean, 3-push presses
set 4, 1-powerclean, went for another powerclean, but missed my explosivness on the second pull.

note: I nailed every powerclean on the first try this time, SWEET!!!,PR!

reg. barbell, 175lbs 1-powerclean, 2-push presses
1-powerclean, 5-push presses, I was going for SPEED on these, but wasn't fresh, a few of them were fast.

called it a day, I'm saving myself for Graham's house saturday.

[DieselWeasel]

Your overhead strength is great, especially considering you use the 2" axle for the majority of your lifts. What's your 1RM Clean and Press with a regular olympic barbell?

[Luke Whippo]

I don't know man, my best axle jerk is 212.5lbs and I'm sure I can beat that now, BUT, that was a continental clean, so I really don't know what I can clean on a reg. barbell, I'm working on form first then I will push the weight.

All the 2"bar work should help on reg. barbell cleans.

[Pilgrim BB]

Hi Luke,

I've just caught up with reading your journal. Wow, it's great to see someone training for Strongman events and doing lots of the old lifts.
You might also be interested in the pics I've put in the Stone Lifting thread.

Keep up the good work.

A

[Luke Whippo]

thanks Pilgrim BB, I'm all about the oldtime strongmen.


I forgot to add in thursdays workout I did a one-arm negative with a 100lb sandbag, I suppoted it overhead using two-arms, then did a controlled negative with one-arm, 1-single ea. arm PR, for both arms in the same day.



saturday 4/16/05

Went to Graham's house to train.

started the day with the 2"axle, worked with 200lbs.

2"axle continental clean and push press, 200lbs, 3-singles I was happy about this since I was a tad beat from thursday's PR's, Graham said I had a SLIGHT bend of the knees on the overheads, he'll be watching for jerks in the contest. I tried to straight powerclean but I'm not up to that weight yet, with the heavy collars used, I think and it felt it was alittle over 200lbs anyway, still a PR for sets.

next we did stones, Graham's platform is 51"
235lb stone to 51"
255lb stone to 51"
270lb stone to 51"
270 stone again I took rest inbetween these sets (no much though) I muscled all these stones.
I jumped right to 315lbs, I lapped it, but couldn't load it on the 55gal drum, (little more tackey) and I would have it, I used over 100% effort to lap this stone that when I went for 2 more attempts my muscles were fried, I could only get it to my knees. PR! first time lapping a 315lb stone.

I decided to do a set of super-yoke 690lbs 1-set about 50' PR!, wasn't my best walk, but I've been hitting yoke hard and heavy for months now, I think a break will be good, 3-weeks of rest from the yoke and I'll be wanting to tear it up come contest time.

finished with the tire, 680lber (it feels the same as mine) 18-singles took about a min. or less between each flip. PR for most flips done in a time frame, I wasn't really winded.

edit: the yoke and tire were done in his driveway witch is an incline, the tire was on the incline for half the flips and I did the yoke on the decline (believe me walking a yoke is HARDER on the decline, very shakey).

[Luke Whippo]

monday, did some long distance light sled drags forwards and backwards, also up a 100' hill.


tuesday 4/19/05

feelin beat today, my forearms felt beat so I didn't train my 2"thickbar.

front squat, worked up to 245lbs again, 5-singles, solid the first few were hard, but the 5th felt easy.

reg. bar hangcleans from above the knees, 145lbs 2-singles
2nd single I caught it at a parallel squat

reg. bar 180lbs
1-powerclean, 2-push presses (rough)
1-powerclean, 4-push presses (better)
1-powerclean, 5-SPEED push presses (much better)

deadlifts
350lbs 1-single standing on 100lb plate
375lbs 1-single standing on 100lb plate
405lbs 2-singles standing on 45lb plate hookgrip

both those 405 singles were SLOW until lockout, just one of those feeling beat days, I'm always using hookgrip now because once that bar starts to roll, my form goes off a hare.

[Luke Whippo]

thursday 4/21/05

decided to rest on the pressing, so i started with overhead supporting.

partial overhead squat and hold using my yoke, worked up to 287lbs, took 3 attempts to get stabalized and supported overhead and held for 10sec. solid used arms on the neg. PR!

Dan Cenidoza got the idea to do a farmers walk with a harness dragging a slde at the same time, I gave a shot.
155lb an arm farmers walk while harness dragging a 125lb sled, 100' in the grass (great warm-up)

2"axle continental cleans, 203.5lbs 4-reps PR!

2"axle heavy pulls to my belly button double overhand 245.5 3-singles, held the last single on my stomach and jerked it above my mid-section PR!

2" deadlift double overhand 265.5lbs 1-single (hard, grip was fried) PR!

farmers walk while harness dragging a sled, 155lbs an arm farmers while harness dragging a 175lb sled (nice and solid) really felt this in the whole body hips and legs.

I may possibliy do something else crazy with the harness this weekend, well see.

[Luke Whippo]

saturday 4/23/05

late night of partying, didn't get much sleep.

2"axle hangcleans from above the knees, 136lbs 2-sets of doubles

2"axle powerclean and push press
176lbs 1-powerclean, 1-push press (feelin strong)
196lbs 1-powerclean, 1-push press, PR for the powerclean
201.5lbs 1-squatclean, 1-push press PR again (holy crap)

one-armed farmers walk 211lbs 2"handle over 50' arm switch over 50' back (on pavement today)

Tire flip while harness dragging a 190lb sled 4-flips (hellish) 3-singles (rough stuff)

farmers walk while harness dragging again, 205 an arm farmers while harness dragging a 190lb sled 50' (very tough)


MORE PARTYING!!!

sunday 4/24/05
woke up and really wanted to hit the gym, my hips were feelin sore, but I said screw it , I'm training today.

front squats worked up to 250lbs ass to grass 1-single PR (had more in me)

clean and push press worked up to 185lbs
1-powerclean 2-push presses
1-powerclean 4-speed push presses

deadlifts worked up to 405lbs standing on a 45lb plate 3-singles hookgrip (slow pulls again, I'm going to add speed deads in the near future)

everything is PR's!!!

[Luke Whippo]

tuesday 4/26/05

wasn't doing much today, I'm beat from the weekend, the squatclean PR I got sat. did a number on my right hand so I stayed away from heavy powercleans with the axle.

2"axle hangcleans 137lbs, 1-triple below the knees, 1-single above the knees

2"axle continental cleans, 207lbs 1-triple (very solid)

2"axle deadlifts doubleoverhand 266lbs 2-singles

ALL PR'S

I was feelin better, and Dan was hittin some atlas stones so I tackeyed up and hit my 235 and 270lber (no Pr's)

wensday 4/27/05

long distance light sled drags in grass forwards backwards and up a 100' hill, gettin quicker on these, (just under 200lb sled)

[Luke Whippo]

thursday 4/28/05

front squats worked up to 250lbs again, ass to grass, 3-singles (I have to say it was EASY)

reg. barbell powerclean and push press, worked up to 205lbs 1-powerclean, 2-push presses, BIG PR!

very happy about this!!!

grip, closed the #2 with my right.
middle finger deadlift using 1"bar 115lbs 1-single ea. hand.


saturday, crappy weather, decided to see what sunday was like.

sunday 5/1/05 last heavy day befor the contest, felt like crap today no motavation.

2"axle hangcleans above the knees, 139lbs 2-singles, 1-double (warm-up)

2"axle 198lbs 1-powerclean, 1-push press (PR on the powerclean) I've inproved on this everyweek.

2"axle 209lbs 1-continental clean, 1-push press, few breaths, 1-continental clean.
set-2, 3-continental cleans.

light sled drags.

I'll do some light long distance drags in the middle of the week, Well I think get some reps (at least one) with the 210lb axle in the contest, so I've acomplished all my goals in the past few months, that makes me so happy.