Becoming a HW Strongman

[Black_Spit]

Good stuff man.

Do you find that the strict press and push press carry over to each other? You would think that the press carries over a good deal to the push press, but what about vice versa?

[NC_Tarheel]

All kinds of press PR's going on yesterday

Smash it on Saturday!!!

[thom2355]

Good stuff man.

Do you find that the strict press and push press carry over to each other? You would think that the press carries over a good deal to the push press, but what about vice versa?

thanks.

Well, I think they are pretty much the same movement, just with different loads applied. The strict press overloads the shoulder/triceps with a lighter weight as there is no leg drive. The push press has the same movement pattern (for me anyways), but the momentum generated by leg drive is what allows the additional weight by getting the bar over your head into a more advantageous pressing position. My current training philosophy (which I reserve the right to amend without notice) is that I can use a ME horizontal press to work the triceps one day and keep a lot of the back out of the movement (Monday), another day (Thursday) uses a strict press to train the actual movement pattern of the overhead press without taxing the rest of the body that much, while a third day (Saturday) is used to press overhead in a ME fashion using leg drive. Every movement has its place in my attacking the overhead press to get it to a heavyweight caliber. With that said, if it is too much, I would switch the ME movement to biweekly and taper the intensity/volume of the strict press.

Kinda complicated way of saying the push press and the strict press help each other and can be used in conjunction. I cannot really say one will improve the other to a higher degree from experience, but getting stronger in the strict press certainly cannot hurt your push press. Yesterday combined them both only because I don't plan on pressing tomorrow.

All kinds of press PR's going on yesterday

Smash it on Saturday!!!

Hell yeah!

Will do.

[thom2355]

Events

Car Deadlift

Toyota Yaris x 3
Toyota Corrola x 1
Toyota Camry x 0

*Didn't really pull too hard here. We were trying to get a feel for the weight of the cars to ensure the apparatus settings and car selection were going to be accurate for the three divisions (Novice/Masters, LW and HW). Pretty safe to say they are about 400, 500 and 600 in hand. I may be getting a deadlift suit in the near future as I think it would help greatly in this event and Nationals usually has it should I ever compete there.

Arm Over Arm Car Pull

Mercedes Sprinter Van x 120'
Mercedes Sprinter Van x 60'

*This will be a good event for me. The long stroke will reduce the total movement I need to make during the trip and my arms are long enough to get rid of the slack quickly. Did want to puke after the 120 though.

Keg Toss

4 empty over 12'
4 empty over 14'

*Man this was fun. When we stood up the bar, I think my pants moved a bit. This is going to be one impressive event. Toyed around for a while and found a technique that worked pretty well. The contest is slated to use pony kegs, but we didn't have any empty ones to use, so we trained with full size kegs. The heights for the divisions are suppose to be 12', 14' and 16' as you go up. I should be good for 16' all day long.

Here is a video of my 12' run. My 14' run was better, but this was pretty cool.

[bmontgomery87]

the keg toss vid is awesome.
I can't imagine how fun it is to sling kegs around in the back yard.

[thom2355]

the keg toss vid is awesome.
I can't imagine how fun it is to sling kegs around in the back yard.

It is easily the most fun event I have done. The toss to 14' was even better. It is another event that us tall folks may actually have an advantage.

[austin.j.taylor]

Good stuff man.

Do you find that the strict press and push press carry over to each other? You would think that the press carries over a good deal to the push press, but what about vice versa?

IMO this one exercise that carries over no matter what you do. When my push press or push jerk go up, so does my strict press. When my strict press goes up, all my other variants increase as well. I am not sure how split jerk fits into this as I dont do it.

[WHT_LIGHTNING]

IMO this one exercise that carries over no matter what you do. When my push press or push jerk go up, so does my strict press. When my strict press goes up, all my other variants increase as well. I am not sure how split jerk fits into this as I dont do it.

I think the push press will carryover better to the strict press, than the strict press will to the push press. I am currently testing this theory, jerking 304 days a week, and push pressing on the other days with a strict press day thrown in every once in a while.


Solid events day buddy, car deads are brutal!!!!!!!


I ****ing love keg tosses


edit: jerking 3-4 days a week

[thom2355]

IMO this one exercise that carries over no matter what you do. When my push press or push jerk go up, so does my strict press. When my strict press goes up, all my other variants increase as well. I am not sure how split jerk fits into this as I dont do it.

Not gonna argue there.

[thom2355]

I think the push press will carryover better to the strict press, than the strict press will to the push press. I am currently testing this theory, jerking 304 days a week, and push pressing on the other days with a strict press day thrown in every once in a while.


Solid events day buddy, car deads are brutal!!!!!!!


I ****ing love keg tosses


edit: jerking 3-4 days a week

The car dl has a bar in front, so you pull back into you a lot when it pivots. It will hurt badly.

[WHT_LIGHTNING]

The car dl has a bar in front, so you pull back into you a lot when it pivots. It will hurt badly.

nice, lol

I have only done a side handle car dead before, the pressure it built up in my head was unlike anything I have ever experienced before

[thom2355]

nice, lol

I have only done a side handle car dead before, the pressure it built up in my head was unlike anything I have ever experienced before

There is no bounce, no slack and just a b*tch to pull, lol. Gonna be a tough one.

[martin_mathers]

im here to learn

[thom2355]

im here to learn

Good....then you can teach me.

[martin_mathers]

Good....then you can teach me.

nah man you gotta teach me how to become a strong ass strongman. i tried log pressing yesterday and couldnt even press 173

[thom2355]

nah man you gotta teach me how to become a strong ass strongman. i tried log pressing yesterday and couldnt even press 173

I suck at pressing. Especially logs. Start with 5 sets of as many reps as possible (up to 20) with the empty log and no leg drive (assuming ~80 lb log). When you get to 5x20, work on your 5x5 with a strict press. Then a 5/3/1 setup may be the best bet.

[martin_mathers]

I suck at pressing. Especially logs. Start with 5 sets of as many reps as possible (up to 20) with the empty log and no leg drive (assuming ~80 lb log). When you get to 5x20, work on your 5x5 with a strict press. Then a 5/3/1 setup may be the best bet.

thanks man
the empty log was 143lbs...does that make it harder? i was just really surprised at how weak my overhead strength is.

[LessThanLuke]

thanks man
the empty log was 143lbs...does that make it harder? i was just really surprised at how weak my overhead strength is.

If it makes you feel better I barely did 176 first time doing log. 4 weeks later was doing 220lbs. Once you get the technique down it gets easier.

[austin.j.taylor]

nah man you gotta teach me how to become a strong ass strongman. i tried log pressing yesterday and couldnt even press 173

haha welcome to log pressing.

thanks man
the empty log was 143lbs...does that make it harder? i was just really surprised at how weak my overhead strength is.

The heavier the log itself, the easier it is to press. The weight is distributed better that way. Watch videos of guy who are really good at log pressing and mimick their technique. One thing that has been super helpful for me is to not lean back in the rack position. You lose tons of leg drive power from leaning back too far.

[martin_mathers]

If it makes you feel better I barely did 176 first time doing log. 4 weeks later was doing 220lbs. Once you get the technique down it gets easier.

lol it actually does thanks

haha welcome to log pressing.


The heavier the log itself, the easier it is to press. The weight is distributed better that way. Watch videos of guy who are really good at log pressing and mimick their technique. One thing that has been super helpful for me is to not lean back in the rack position. You lose tons of leg drive power from leaning back too far.

i never thought it'd be so much different from pressing with a regular bar. the log was like right under my chin. felt like the log was deep throating me.

[austin.j.taylor]

i never thought it'd be so much different from pressing with a regular bar. the log was like right under my chin. felt like the log was deep throating me.

Just wait until you get one heavy enough to shove all of the air out of your chest in the rack position. Its one of the wierdest most unconfortable feeling ever.

[thom2355]

thanks man
the empty log was 143lbs...does that make it harder? i was just really surprised at how weak my overhead strength is.

Nah. Like Austin said, it is a bit different. I have only used light logs, but I hear that the heavy ones are easier to press, but harder to clean. Smaller diameter are harder to clean and easier to press.

The main problem with overhead work when coming from bench is the lack of core/base strength. Basically, you have to train it to get your support structure coordinated and strong enough to brace for the push. There is no bench to transfer the load to. You are strong enough to where you will get your OH up.

If it makes you feel better I barely did 176 first time doing log. 4 weeks later was doing 220lbs. Once you get the technique down it gets easier.

Yup. It is definitely a use it or lose it sort of deal too.

haha welcome to log pressing.


The heavier the log itself, the easier it is to press. The weight is distributed better that way. Watch videos of guy who are really good at log pressing and mimick their technique. One thing that has been super helpful for me is to not lean back in the rack position. You lose tons of leg drive power from leaning back too far.

Yup.

lol it actually does thanks

i never thought it'd be so much different from pressing with a regular bar. the log was like right under my chin. felt like the log was deep throating me.

It is different. That is strongman. It makes normal movements just a bit different. Pressing a log is a different movement all together. Clean the log, try not to get crushed, get log overhead, lockout, repeat.

Just wait until you get one heavy enough to shove all of the air out of your chest in the rack position. Its one of the wierdest most unconfortable feeling ever.

I cleaned heavy logs last week. That is not fun. One of the most uncomfortable things I have experienced in a while. Cannot wait until I get to 300+....

[austin.j.taylor]

I cleaned heavy logs last week. That is not fun. One of the most uncomfortable things I have experienced in a while. Cannot wait until I get to 300+....

I did a log roll with 400 once. I could only hold it for a few microseconds. It was the craziest feeling ever.

[thom2355]

I did a log roll with 400 once. I could only hold it for a few microseconds. It was the craziest feeling ever.

Crazy to think that the <231's are closing in on pressing that.

[austin.j.taylor]

Crazy to think that the <231's are closing in on pressing that.

Just think that in the next 20 years we might get to watch a 600lb log press. The 231ers are some of the most ridiculous atheltes. I am probably better off to stay at 265, but I need to lean up about 25 pounds.

[csday924]

Just think that in the next 20 years we might get to watch a 600lb log press. The 231ers are some of the most ridiculous atheltes. I am probably better off to stay at 265, but I need to lean up about 25 pounds.

Yep.

[LessThanLuke]

Just think that in the next 20 years we might get to watch a 600lb log press. The 231ers are some of the most ridiculous atheltes. I am probably better off to stay at 265, but I need to lean up about 25 pounds.

Is there a 265 weight class in the US?

[csday924]

Is there a 265 weight class in the US?

Yep.

[NC_Tarheel]

It is easily the most fun event I have done. The toss to 14' was even better. It is another event that us tall folks may actually have an advantage.

No doubt being tall helps with this event. You get so much more whip since we can reach back and extend up much further than our vertically challenged competitors.

*Didn't really pull too hard here. We were trying to get a feel for the weight of the cars to ensure the apparatus settings and car selection were going to be accurate for the three divisions (Novice/Masters, LW and HW). Pretty safe to say they are about 400, 500 and 600 in hand. I may be getting a deadlift suit in the near future as I think it would help greatly in this event and Nationals usually has it should I ever compete there.
[/youtube]

inb4malepornvidwithbmont

Just wait until you get one heavy enough to shove all of the air out of your chest in the rack position. Its one of the wierdest most unconfortable feeling ever.

It's a close second to conan's wheel. That just flat out blows!!!!

[thom2355]

Press Assistance

CG Bench

Work to 1RM

225 x 3
255 x 2
275 x 1
295 x 1
305 x 1

*Not too happy with this. I would like to think the 305 would have went up easier if I had a better hand off, but whatever. I need to get faster off the chest. Chain and band work will be implemented next block.

Z Press

75 + Double Minis x 3
95 + Double Minis x 3
125 + Double Minis x 1
185 x 1

*When I wrote this out four weeks ago, I thought that the 185 Z press may have been a bit lofty....turns out it was cake. I think the band work has helped a lot here, but I will lay off them for a block to give my elbows a break as they are a bit beat up.

Single Arm DB Press

55 x 3
65 x 3
75 x 3
85 x 3

*Happy with this.

Rolling Tri Extensions

3 sets of 10


Not a bad day, but I am not satisfied with my cg bench work. My goal four weeks ago was to hit 300+, but I should have been good for 315. Oh well, next time.


Video of this morning: