A Giraffe Amongst Gorillas - My Strongman Log

[thom2355]

It comes in a 16 oz. plastic bottle. My training partner works with someone who trains horses and sells it to us wholesale for $20 a bottle. Much cheaper than tiger balm. I probably go through 2-3 bottles a year. It's like napalm if you've never tried it and makes tiger balm look like kitty balm.

The last 2 winters I developed pretty bad knee pain over the top of my knee cap once the weather got cold. 1 year it was my right, the next year my left.

I'm being proactive and trying to keep my knees healthy and warm as the weather changes so I'll be able to squat pain free, hopefully.

The press wasn't great but after all the stalls with the axle, I'll take it!

I ask because it is on sale at EFS right now for ~$17, plus they you can take the best of survey and get another 10% off and they have free shipping, so I was gonna pick up a bottle or two. Might as well give it a shot. Gonna have to make sure I use the bathroom prior to application though....

[NC_Tarheel]

I ask because it is on sale at EFS right now for ~$17, plus they you can take the best of survey and get another 10% off and they have free shipping, so I was gonna pick up a bottle or two. Might as well give it a shot. Gonna have to make sure I use the bathroom prior to application though....

It really doesn't warm up unless you put neoprene over it or if you apply it while you're sweaty but by then, what's the point?

For low back a Rehband belt over it is
awesome. You won't be disappointed as application isn't messy and it isn't greasy at all.

EDIT: Disregard the warnings for humans not to use it or to cover the area of application

[thom2355]

It really doesn't warm up unless you put neoprene over it or if you apply it while you're sweaty but by then, what's the point?

For low back a Rehband belt over it is
awesome. You won't be disappointed as application isn't messy and it isn't greasy at all.

EDIT: Disregard the warnings for humans not to use it or to cover the area of application

Rehband has been ordered

[NC_Tarheel]

Rehband has been ordered

Awesome. I like using the Rehband along with my powerlifting belt on top when doing a max dead, heavy yoke or anything else heavy (pretty much everything LOL)

[thom2355]

Awesome. I like using the Rehband along with my powerlifting belt on top when doing a max dead, heavy yoke or anything else heavy (pretty much everything LOL)

I cannot wait, Jackals has about $200 of my money. Knee sleeves, elbow sleeves (smaller knee sleeves) and back belt.

[NC_Tarheel]

I cannot wait, Jackals has about $200 of my money. Knee sleeves, elbow sleeves (smaller knee sleeves) and back belt.

That's ok. I just dropped almost 3 bills on my Texas bar. Just got a tracking number for it yesterday. It's in Mesquite, TX and on the way to NE NC tomorrow!

[thom2355]

That's ok. I just dropped almost 3 bills on my Texas bar. Just got a tracking number for it yesterday. It's in Mesquite, TX and on the way to NE NC tomorrow!

I justify it by noting that I have spent a lot more for a lot less return. I put about $3k into a car I had in college and really got nothing out of it. At least with weight equipment, you get strength, size and pain. It is expensive, but not out of line with other hobbies.

[DBLBacn]

Dayummmm your deads are gettin ridiculous! Nice work

[NC_Tarheel]

Dayummmm your deads are gettin ridiculous! Nice work

Thanks man. Time under the bar!!

EDIT: That's my new favorite saying

[B1GinNY82307]

jelly of dat dere deadlift. awesome lift and intensity

[FrmrHoss]

What terrifies me even more about our little race is how EASY you made that 565 look. You were all, "mehhh 5.5 plates, nbd."

[NC_Tarheel]

jelly of dat dere deadlift. awesome lift and intensity

Thanks Jon...Squat PR on tap for me next maybe????

What terrifies me even more about our little race is how EASY you made that 565 look. You were all, "mehhh 5.5 plates, nbd."

Well..I must admit that my eyes bugging out like Arnold's did in total recall may have given away the fact that I was putting some effort into the lift

I was happy with the bar speed and I didn't have to hitch it so I'll take it.

[NC_Tarheel]

Warm Up
Shoulder Dislocations
YTWL's
Pressdowns
Bar Presses
Cleans
Power Snatches

Standing Strict Press/Chins
145 X 5 / BW Chins X 5
145 X 5 / BW Chins X 5
145 X 5 / BW CHins X 5

Speed Push Press
*1 min between sets*
165 - 4 X 2

Incline Dumbbell/Pendlay Rows
90's X 5 / 245 X 8
90's X 5 / 245 X 8
90's X 8 / 245 X 8

Floor Press
185 X 10
DROP
155 X 10
DROP
Pushdowns X 10

Conditioning
Sled + 100 X 100ft
60 sec rest
REPEAT 6X

Sprint X 200ft
60 sec rest
REPEAT 2X

Wanted to get in a lot of work on presses as well as my upper back. After stalling on strict presses a few weeks ago, I dropped the weight back and now I'm bringing the bar to my chest/collar bone on each rep instead of stopping at my chin.

I'm off today and Wednesday I'l make up some events from Saturday. I've got Yoke and Farmers/Tire Flip/Prowler Medley along with some squats and probably some hamstring accessory work.

[DBLBacn]

Nice workout today Tar


vids of said yoke, farmers/flip/prowler medley?

[NC_Tarheel]

Nice workout today Tar


vids of said yoke, farmers/flip/prowler medley?

I'm taking my camera tomorrow but they are calling for scattered thunderstorms every day through Friday

[thom2355]

I'm taking my camera tomorrow but they are calling for scattered thunderstorms every day through Friday

Film the training with the camera safely secured in a Ziploc bag.

[NC_Tarheel]

Film the training with the camera safely secured in a Ziploc bag.

My newly found flip cam's waterproof to 10 ft (so they say). BRB filming pool HIIT

[NC_Tarheel]

Great email from Elite yesterday...get on their mailing list if you're not already...


Elitefts Strength Club

As far as dynamic effort is concerned, there's plenty of information out there regarding the bench press. Hell, we've got an entire ebook full of information on the dynamic effort method's application to benching. We keep getting requests for a similar manual for the squat, and now we're finally going to reveal some information straight out of the EFS knowledge bank. Below are two dynamic squat cycles, one basic and one advanced. Both of these cycles assume that you are a technically-sound squatter. Neither of these cycles are for absolute beginners. Enjoy the speed.

Basic Three Week "Straight Weight" Beginner Cycle

Application: This is a great cycle for beginners who have very good form.

Week 1 - 63% for 10 sets 2 reps
Week 2 - 65% for 10 sets 2 reps
Week 3 - 68% for 10 sets 2 reps

Notes:

Training percent is based on your current free squat one rep max, including equipment.

These percentages are guidelines. The more advanced the lifter, the lighter the weight needed. If you are a raw lifter, a minimum of 10% should be added to the listed percentages.

All sets should be performed on a parallel box.

If you feel good after your sets, work up to a heavy double. This should not be done every week, but should be completed at least once per cycle.

You should rest no more than 45-60 seconds between sets.


Three Week Advanced Cycle with Chains

Application: This cycle is for the advanced lifter who has developed good squat skill and technique. The chains will help develop a greater level of squat stability as well as help to increase the explosion out of the hole. This is an excellent off-season strength cycle for the advanced lifter.

Week 1 - 55% for 8 sets 2 reps
Week 2 - 58% for 8 sets 2 reps
Week 3 - 60% for 8 sets 2 reps

Suggested chain:

Squat Max: 200-400 pounds - 60 total pounds of chains
Squat Max: 400-500 pounds - 80 total pounds of chains
Squat Max: 500-600 pounds - 100 total pounds of chains
Squat Max: 600-800 pounds - 120 total pounds of chains
Squat Max: 800-950 pounds - 160 total pounds of chains

Notes:

Chains should be set up so 2-4 chain links are on the ground in the standing position. elitefts.com sells a complete chain set as well as individual chains. The use of a feeder chain is necessary to adjust the chain length.

Training percent is based on your current free squat one rep max, including equipment.

These percentages are guidelines. The more advanced the lifter, the lighter the weight needed. If you are a raw lifter, a minimum of 10% should be added to the listed percentages.

All sets should be performed on a parallel box.

If you feel good after your sets, work up to a heavy double. This should not be done every week, but should be completed at least once per cycle.

You should rest no more than 45-60 seconds between sets.

[B1GinNY82307]

saw that e-mail and info. can't beat elitefts for their information IMO.

[thom2355]

saw that e-mail and info. can't beat elitefts for their information IMO.

Agree. They do have a lot of fluff on there....but some of it has been cut out and the articles seem to be getting better.

[NC_Tarheel]

Warm Up
Equiblock
Knee sleeves
Rehband belt
Plyos
Squats to 225 - 2 x 3

Yoke
455 x 50 ft
545 x 50 ft
595 x pick and hold
725 x 50 ft
775 x 25 ft

Medley
WARM UP WITH...
180 farmers x pick
230 farmers x pick
280 farmers x 50 ft

THEN

280 farmers x 50 ft
500 tire x 3 flips
180 + prowler x 50 ft

Cleans
155 - 2 x 1 w press
175 - 2 x 1 w press
195 - 2 x 1 w press
220 - 2 x 1

Note to self...never do events during the week again.

Will post vids tomorrow.

[thom2355]

Is that a new yoke PR?

I am curious to see the medley and the rolling on the ground that was sure to have taken place after.

[DBLBacn]

some crazy yoke numbers.... and farmers.....


absolute insanity

[B1GinNY82307]

Note to self...never do events during the week again.

Will post vids tomorrow.

lol...in for craziness!!!

[austin.j.taylor]

Note to self...never do events during the week again.

I learned this lesson once. Enjoy the feeling like you just tried to wrestle a semi today!

[NC_Tarheel]

Is that a new yoke PR?

I am curious to see the medley and the rolling on the ground that was sure to have taken place after.

725 is a 50 ft PR +25 lbs

775 is the heaviest I've ever walked with +75 lbs and I got it for 25ft

some crazy yoke numbers.... and farmers.....


absolute insanity

To compete against the insane you, yourself must be...insane LOL

lol...in for craziness!!!

not quite crazy...I want a grand on my back and then you can call me crazy!!

I learned this lesson once. Enjoy the feeling like you just tried to wrestle a semi today!

I work a cushy desk job. I wear a tie to work. Today of all days we purged all of our records (when I say we, I work with 3 women..I mean ME) I just spen 4 hours in the attic of the maintenance building loading payroll records onto a palate.

4 hour recovery GPP today.....check

[NC_Tarheel]

725 X 50 ft




775 X 25 ft




I have a vid of the farmers medley but for some reason my training partner filmed it sideways...I'll get another up after next weekend

[thom2355]

725 is a 50 ft PR +25 lbs

775 is the heaviest I've ever walked with +75 lbs and I got it for 25ft

I asked that and then realized that tracking yoke PRs is rather complicated! But that is awesome....hopefully there is no pain in the neck this time.

I have a vid of the farmers medley but for some reason my training partner filmed it sideways...I'll get another up after next weekend

You never said the 725 had one drop

The runs looked good. Very Nice.

BOOOO for sideways video. There is a rotate video function in Microsoft Movie Maker ya know

[NC_Tarheel]

I asked that and then realized that tracking yoke PRs is rather complicated! But that is awesome....hopefully there is no pain in the neck this time.

You never said the 725 had one drop

The runs looked good. Very Nice.

BOOOO for sideways video. There is a rotate video function in Microsoft Movie Maker ya know

No..no pain this time!!

ha ha ha...I can't believe I dropped that thing at the start. I had been doing low picks until that set and the balance is totally different and my right hip just gave out. I made up for it by going a few feet past the 50 foot mark though

You notice the belt arrangement???

EDIT: My Texas Power Bar arrived today. I want to squat but my hips will not go for that today so I'll probably just dry hump it.

[bmontgomery87]

you can always run around the yard like this with the new power bar.
nothing like some GPP, and quality time with your new toy.