Becoming a HW Strongman

[NC_Tarheel]

Nice work!

Were the stones without tacky??

[scott_donald]

dam making some nice progression it seems...

[Iceman1800]

Did Blake compete this past weekend?

[thom2355]

800 yoke! nice.

That looks brutal, I've always wanted to try the yoke.

It pretty much tries to crush you....but is kinda fun.

[thom2355]

Nice work!

Were the stones without tacky??

Kinda. We didn't use tacky, but had duct tape on our arms sticky side out. Not as good, but easy to clean up. Plus there is some residual on the stones.

[thom2355]

dam making some nice progression it seems...

Yup. More to come too.

[thom2355]

Did Blake compete this past weekend?

Blake and West both competed at 105K Pro Nats.

[Iceman1800]

Blake and West both competed at 105K Pro Nats.

any results? Aaron made down to 231?

[NC_Tarheel]

Kinda. We didn't use tacky, but had duct tape on our arms sticky side out. Not as good, but easy to clean up. Plus there is some residual on the stones.

Why is your crew so anti tacky? WHY????????????

[thom2355]

any results? Aaron made down to 231?

I don't have any. Aaron was at 240 a week out, so the cut shouldn't have been too bad.

[thom2355]

Why is your crew so anti tacky? WHY????????????

Pain to clean. Plus we were down to the bottom of the bucket. The two guys competing took most of what we had to their competition. Originally we were going to tacky up....but poor planning.

[NC_Tarheel]

Pain to clean. Plus we were down to the bottom of the bucket. The two guys competing took most of what we had to their competition. Originally we were going to tacky up....but poor planning.

5 minutes to clean up > bicep injury








IMHO

[thom2355]

5 minutes to clean up > bicep injury

IMHO

Typically, we do not go over 240 lb stones, so that isn't an issue. I will be going heavy on stones every 3-6 weeks depending on programming, so that day will be tackiest up.

[thom2355]

RE Deadlift

Deadlift

415 x 3
445 x 3
475 x 3

335 x 3 (3 sets)

10" Log C&P

180 x 5
190 x 5
200 x 5

Band Assisted Pullups
*Avg Band

50 reps in 5 sets

Inverted Row

4 sets of 10-15

Band Crunches
4 sets of 25


Not a terrible day, but I need to iron out a few things on the starting position. I think I am setting up too close to the bar as it always shoots forward on the initial pull. Either that, or I need to pull back more.

My training for this week was bumped back a day as I went on a weekend trip with some coworkers to Chicago to see my beloved Lions play like sh*t on Monday Night Football. Scored some awesome seats and lots of fun was had, but back to it. I will press Thursday and Squat Friday. Events on Saturday will be rather light for a couple reasons.

Finally, I may be posting a bit less for the foreseeable future. Work is starting to pick up quite a bit, which is good as I was getting bored, so I will be limiting my time on here. I will try to make it around to all the logs, but won't be around as much as I have lately.

[bmontgomery87]

To me, the first two sets (415 and 445) looked faster than your deads looked just a couple weeks ago.

They feeling better to you?

[thom2355]

To me, the first two sets (415 and 445) looked faster than your deads looked just a couple weeks ago.

They feeling better to you?

To be honest, everything felt bad yesterday. Pretty tired and didn't start training until 7:30 or so after running on about 7-8 hours of sleep during the previous two nights. I felt a bit more tight at the start of the pull, but it will be something I have to continue to work on.

[NC_Tarheel]

Finally, I may be posting a bit less for the foreseeable future. Work is starting to pick up quite a bit, which is good as I was getting bored, so I will be limiting my time on here. I will try to make it around to all the logs, but won't be around as much as I have lately.

Negged

[Black_Spit]

Well that stinks but gotta keep food on the table.

[thom2355]

ME Press

Log Clean & Strict Press

180 x 1
190 x 1
200 x 1 *Little leg kick

CG Bench Press

225 x 6
255 x 5
285 x 2.5

Floor Press

185 x 12
205 x 10
225 x 5

Band Pressdown Ladder

mini/mm/light/avg/heavy

up and down the ladder.

Chest Supported Row

90 x 20
135 x 15
180 x 12
225 x 6>180>135>90>45>0....nasty dropset

CG Lat Pulldown

4 sets of 10-15



Fe rocks....that is all.

[thom2355]

Negged

Well that stinks but gotta keep food on the table.

Food is necessary....speaking of which, I am modifying CBL a bit. More to come later.

[NC_Tarheel]

Food is necessary....speaking of which, I am modifying CBL a bit. More to come later.

Waiting for update.....


Nice pressing! I get it, Fe = iron but is it a garage gym somewhere on 8 Mile or what???

[Black_Spit]

Solid pressing Paul!

[thom2355]

Waiting for update.....


Nice pressing! I get it, Fe = iron but is it a garage gym somewhere on 8 Mile or what???

Dan_g_28's home gym was called Fortis....he move east, so this is Fortis East....Fe being the symbol for iron makes the name awesome.

Solid pressing Paul!

Thank you.

[Black_Spit]

Dan_g_28's home gym was called Fortis....he move east, so this is Fortis East....Fe being the symbol for iron makes the name awesome.

That's very clever.

[thom2355]

Ok, so....changing up training will result in quite a bit more volume. I want to give this method its fair shot without limiting my food too much. I will keep CBL as my mainstay, but will change a few things. First is upping the protein (maybe fat). I am thinking of eating for a 285 BW, which would put me at ~350 g Protein/day. My target Fat will be right around 200g/day. Now for the carbs. Given the higher volume training, I will take in 60-90g carbs ~90-120 minutes pre-wo. They will be in the form of rice/potato/oatmeal/bread something like that. The Post WO carb goal will be ~700g carbs. I will play this by ear. I will not eat until miserable, but will eat until full and feel as though I have had enough to eat. This has typically been ~700g.

To achieve the higher protein, I will start eating earlier. Meal 1 will be ~10:00 am, 2 at noon-12:30, 3 at say 4 (pre-WO), then Post WO feeding.

Basic goal is to shift the focus back to strength without a lot of fat gain, but allowing weight to compile if needed. I am not really deviating from the book at all, so all should go well, just gotta eat more is all.

[NC_Tarheel]

What are you basing your protein intake on?? That's a lot of protein!!

[thom2355]

What are you basing your protein intake on?? That's a lot of protein!!

CBL's protein/fat intake is based of desired bodyweight. I think I can carry 285 without adding a ton of fat (it is only a 5-10 lb increase really), so that is what I am shooting for. The high end of the range is ~1.25g/lb desired bw, so I am right there on the high end. I will be dropping the fat a bit though. Not really eating leaner meat, but not adding fat in. Kiefer recommends running toward the high line of the Protein for dieting/lean gains while dropping the fat down a bit.

[bmontgomery87]

I think I like what you're doing with the CBL changes. I've been thinking about switching more towards a density bulk to put on another 10 pounds.
Strength is stalling with my weight loss, and I feel like I cleaned myself up fairly well and I need to make my lifts the priority.

So basically you'll add in an earlier meal, and a preworkout meal consisiting of carbs?

[mmorton]

Sounds like a plan. Did you listen to him on the lift run bang podcast?

[dan_g_28]

that's very clever.

Thanks! Thought of it all by myself.

Can I be the wizard of clever?