A Giraffe Amongst Gorillas - My Strongman Log

[NC_Tarheel]

Assuming you are a Cam Newton fan, or do you like that Romo character????

I think you top me in vehicle push stories, but I had my girlfriend sit in the driver's seat of my truck with strict instructions to stop the truck when it rolled back down the incline. Well, it was early in the morning, I was resting between pushes and she started to snooze a little....woke up in the middle of my push and slammed the breaks out of panic. That didn't turn out so well for me....

I'm not a Romo fan but I do like the team he plays for

Man your workouts look just infinitely more interesting than mine.

I remember when I was 16, me and this girl (my mom's best friends daughter lol) were driving around not too far from where I lived in the suburbs... And we were taking turns mooning cars @ random. When we got back to my house later, the girls mom was there. Turns out she was
one of our victims.

HA HA HA. Thanks!!

Talk about (high pitched voice) AWKWARDDDDD

not gonna lie man.. your GPP is far superior to mine.. need to start building up my GPP again.. been getting too lazy while gaining weight lol

It's easy for me...I just embrace my inner basketball player. If you want to see me gasping for air you should see me do squat reps for anything over 5 LOL

[NC_Tarheel]

Warm Up
Equiblock
Knee Sleeves
Rehband Belt
Elbow Sleeves
Bar Presses
Pushdowns
CGBP

Axle Push Press
110 - 2 X 5
130 - 2 X 5
150 X 3
160 X 3
170 X 3
180 X 3
190 X 3
200 X 3
210 X 1
225 X 1
185 X 5

Close Grip Bench Press
225 - 3 X 3
185 X 6
DROP
135 X 4

Conditioning Circuit
45 degree hypers X 10
Pushdowns X 20
Hi Pulls X 10

REPEAT 3 X


Prowler + 90 X 50 ft
REPEAT 6 X

[storm1507]

Warm Up
Equiblock
Knee Sleeves
Rehband Belt
Elbow Sleeves
Bar Presses
Pushdowns
CGBP

Axle Push Press
110 - 2 X 5
130 - 2 X 5
150 X 3
160 X 3
170 X 3
180 X 3
190 X 3
200 X 3
210 X 1
225 X 1
185 X 5

Close Grip Bench Press
225 - 3 X 3
185 X 6
DROP
135 X 4

Conditioning Circuit
45 degree hypers X 10
Pushdowns X 20
Hi Pulls X 10

REPEAT 3 X


Prowler + 90 X 50 ft
REPEAT 6 X

How do you feel about the push-presses? Pleased, satisfied?

[NC_Tarheel]

How do you feel about the push-presses? Pleased, satisfied?

Definitely satisfied. After working and texting with my friend (the press monster) I really think it's going to be a matter of working on my form and speed. Every rep I did during that workout was at the exact same speed.

In the past I would just go through the motions on all my acclimation sets and bear down when I got to my working sets. I really feel like this practice has engrained bad form and just discouragement in general with my overhead.

I also have the bad habit of pressing up and away from my body. It doesn't allow me to push my head through and keep the weight moving in a straight line upward.

If my low back isn't 100% after the contest I'm going to probably reevaluate my goals for the rest of 2011 (sorry Jaz )

[thom2355]

Good to see the change in press technique/thought. Hopefully progression continues.

As for the back, I know I have said this a few places now, but a good chiropractor and massage did wonders for me. The past couple weeks have been the only ones in the past year that I could tie my boots in the morning without discomfort.

[NC_Tarheel]

Good to see the change in press technique/thought. Hopefully progression continues.

As for the back, I know I have said this a few places now, but a good chiropractor and massage did wonders for me. The past couple weeks have been the only ones in the past year that I could tie my boots in the morning without discomfort.

I hope!! Just needed a new perspective on things from someone who actually likes pressing. I just need to approach those overhead sets like I do deads or squats...In fact......in light of my baby weight press PR here's a great article by Dave Tate....

http://articles.elitefts.com/article...f-you-suck-at/

[Big.Jazayrli]

If my low back isn't 100% after the contest I'm going to probably reevaluate my goals for the rest of 2011 (sorry Jaz )

understandable - gotta do what you gotta do, ya know?

[B1GinNY82307]

I hope!! Just needed a new perspective on things from someone who actually likes pressing. I just need to approach those overhead sets like I do deads or squats...In fact......in light of my baby weight press PR here's a great article by Dave Tate....

http://articles.elitefts.com/article...f-you-suck-at/

Forever improving my man!

And great article!

[bmontgomery87]

I hope!! Just needed a new perspective on things from someone who actually likes pressing. I just need to approach those overhead sets like I do deads or squats...In fact......in light of my baby weight press PR here's a great article by Dave Tate....

http://articles.elitefts.com/article...f-you-suck-at/

Really glad you posted that article.
I despised shoulder work up until about 2 months ago. Then I realized that they were a weak point and were holding me back, now I try to do overhead pressing twice a week. It's really helped my bench press improve.

I feel the same way about my hamstrings and my abs. Need to work on those more.

[Black_Spit]

That is a good article... And it made me think about what I don't like to do. I knew immediately reading that I was guilty (of avoiding rows like the plague).

[bmontgomery87]

That is a good article... And it made me think about what I don't like to do. I knew immediately reading that I was guilty (of avoiding rows like the plague).

I love me some seated rows.
My gym remodeled and I had to do without them for a week, just had one crappy row machine to use.
Was so thankful to have them back.

Awesome article. I realize that I should approach every lift with enthusiasm. Squats are the one lift I get super excited about, and thats the lift I watch go up every week. Guess we should all set our minds to finding something we love about every excercise.

[NC_Tarheel]

understandable - gotta do what you gotta do, ya know?

Yeah but I don't like to call someone out, out of the blue, then back down

Forever improving my man!

And great article!

No reason to be alive if you're not working on getting better in SOME aspect of your life!!

Really glad you posted that article.
I despised shoulder work up until about 2 months ago. Then I realized that they were a weak point and were holding me back, now I try to do overhead pressing twice a week. It's really helped my bench press improve.

I feel the same way about my hamstrings and my abs. Need to work on those more.

That is a good article... And it made me think about what I don't like to do. I knew immediately reading that I was guilty (of avoiding rows like the plague).

It was a definite wake up call to me as well...Press and direct ab work are 2 major things I shy away from off the top of my head!!

I love me some seated rows.
My gym remodeled and I had to do without them for a week, just had one crappy row machine to use.
Was so thankful to have them back.

Awesome article. I realize that I should approach every lift with enthusiasm. Squats are the one lift I get super excited about, and thats the lift I watch go up every week. Guess we should all set our minds to finding something we love about every excercise.

I think squats tend get me a little more amped than deads or overhead....if I miss one of those I'll just drop it....NOBODY wants to get stapled with 350+ pounds on their back!!

[NC_Tarheel]

Warm Up
Equiblock
Neoprene everywhere
Hip swings
Hip Circles
Hypers
Plyo jumps up to 36"

Squats
135 X 5
185 X 3
225 X 3
275 X 3
300 X 2
325 X 2
350 X 1

Speed Squats
*90 sec rest between sets*
275 - 5 X 3

Speed Push Press
*45 sec rest between sets*
145 - 8 X 3

Conditioning Set
Inclines - 135 X 12
Hypers - BW +10 X 12

REPEAT 3X

Conditioning
Concrete Tire Sled Drag + 35 X 50 ft
Prowler + 90 X 50 ft

Prowler + 90 X 50 ft
Concrete Tire Sled Drag + 35 X 50 ft

Concrete Tire Sled Drag + 60 X 50 ft
Prowler + 140 X 50 ft

Prowler + 140 X 50 ft
Concrete Tire Sled Drag + 60 X 50ft

Prowler + 190 X 50 ft

Prowler + 190 X 50 ft

[Black_Spit]

That conditioning is killer man... How big is the tire you're alternating with the prowler?

[bmontgomery87]

Hellacious conditioning.
You're making me realize that I need to incorporate more of that. (Again, the article.)
Trying to get my hands on a tire this week to work on making a ghetto sled to pull.
Do you just stack bags of concrete in yours, or did you put a bottom on it and then actually fill with concrete?

[NC_Tarheel]

That conditioning is killer man... How big is the tire you're alternating with the prowler?

It's just a regular sized car tire with concrete in it and an eye bolt in the front. It's weighs ~80 lbs empty and I can stack weights in it as needed. It's not too heavy but the friction it creates pulling across my concrete driveway is something else. Doing them after a 50 foot prowler push with the light weight smoked my legs!

Hellacious conditioning.
You're making me realize that I need to incorporate more of that. (Again, the article.)
Trying to get my hands on a tire this week to work on making a ghetto sled to pull.
Do you just stack bags of concrete in yours, or did you put a bottom on it and then actually fill with concrete?

I mixed up a some concrete in a wheelbarrow and poured it in the tire. I tried to get it semi neat by laying down a trashbag on a concrete slab, putting the tire on the bag and then putting some dirt around the inside where the tire meets the bag so it wouldn't leak out.

I made sure I had enough concrete in there so it covered up the eye bolt on the inside of the tire.

The tire was free from the dump so all I have in it is the cost of concrete and the eye bolt. (<$10)

[DBLBacn]

nice conditioning work!


your sled sounds similar to mine, except I used a semi tire and 2 eye bolts with a chain between them. with everything and the rope mine was around 30 bucks, definitely cheaper than buying one. Also gotta agree about dragging it on concrete. it's a killer leg workout!

[NC_Tarheel]

Axle Push Press
bunch of reps from 5 to 1
ended with 200 X 2
*mixed in 20 total reps of pullups (4 X 5)*

Floor Press
245 - 3 X 3

15" Trap Bar Deads
315 X 5 then shrugs X 15
365 X 5 then shrugs X 15
415 X 5 then shrugs X 15

Face Pulls - 2 X 15

Pushdowns - 2 X 15-20


Was wanting a much better overhead workout to end on but whatever. I couldn't stand it..I HAD to pull just a tad to see where my low back was at even if it was baby weight. It feels great this morning and hopefully it will hold up for me this weekend.

Finished up with some pretty aggressive hamstring and hip flexor stretching

Might do some low impact HIIT today on the elliptical and do some squats on Wednesday and shut it down til Saturday.

[Black_Spit]

Good stuff man.

So do you compete in Strongman? Any upcoming competitions?

[thom2355]

^^^^


Good luck in your competition Saturday!!!!

Good to see the back showing signs of holding up.

[NC_Tarheel]

Good stuff man.

So do you compete in Strongman? Any upcoming competitions?

Yeah...I've competed once as a Novice and 3 other times as an <231. My claim to fame is never coming in last (hope that's not a jinx)

Got a comp coming up in 4 days!!

^^^^


Good luck in your competition Saturday!!!!

Good to see the back showing signs of holding up.

Thanks Paul!

I'm going to do some speed work with box squats on Wednesday and so VERY light Good Mornings for reps and then rehab the crap out of it.



SIDE NOTE: The 265 class is STACKED with freaks from different planets so I decided to compete in <231's again. Call me chicken if you will but all I will respond back with is.......BOCK BOCK

[thom2355]

SIDE NOTE: The 265 class is STACKED with freaks from different planets so I decided to compete in <231's again. Call me chicken if you will but all I will respond back with is.......BOCK BOCK

Is the weight in that area, or is a big drop in the books?

[NC_Tarheel]

Is the weight in that area, or is a big drop in the books?

Axle Press is 240 instead of 260
Yoke is 650 instead of 750
Car Dead...don't know
Medley is 250 farmers-500 tire-400 prowler instead of 280-700-450
Stones are 240-260-280-300-360 instead of 260-280-300-335-360

[thom2355]

Axle Press is 240 instead of 260
Yoke is 650 instead of 750
Car Dead...don't know
Medley is 250 farmers-500 tire-400 prowler instead of 280-700-450
Stones are 240-260-280-300-360 instead of 260-280-300-335-360

I should clarify. I meant your bodyweight.

The axle does seem more manageable though and the medley is a big drop.

[NC_Tarheel]

I should clarify. I meant your bodyweight.

The axle does seem more manageable though and the medley is a big drop.

Oh

Right now I'm hanging right around 243.

[austin.j.taylor]

My claim to fame is never coming in last (hope that's not a jinx)

SIDE NOTE: The 265 class is STACKED with freaks from different planets so I decided to compete in <231's again. Call me chicken if you will but all I will respond back with is.......BOCK BOCK

I jsut placed last by a wide margin. I actually consider that an acomplishment . I will now be making that cut to 231.

[FrmrHoss]

Looking forward to our scheduled workout man... maybe you can teach me a thing or two about pulling some monster weights. And laugh at my while I try to get some Prowler work in.

[thom2355]

Looking forward to our scheduled workout man... maybe you can teach me a thing or two about pulling some monster weights. And laugh at my while I try to get some Prowler work in.

Vids or negs....

*Hopes for mod reps so this may actually be viewed as a threat*

[NC_Tarheel]

I jsut placed last by a wide margin. I actually consider that an acomplishment . I will now be making that cut to 231.

http://articles.elitefts.com/article...-back-loading/

I did this to drop an easy 10 pounds

Looking forward to our scheduled workout man... maybe you can teach me a thing or two about pulling some monster weights. And laugh at my while I try to get some Prowler work in.

It's going to be a blast. It's going to be my first week of the Coan deadlift program so I'll take it easy on you...I'll only have 450 for a double and 365 8 X 3. And you'l just LOVE the prowler.....

Vids or negs....

*Hopes for mod reps so this may actually be viewed as a threat*

I'll be sure to get a vid of our impromptu pose down after we get done!!!

[storm1507]

Good luck w/ the cut and the comp.