In. I want to get into strongman myself. Strong log. I saw you would perform events on basic lifting days. Now looks like an event day that's separate (what I see recommended).
Do you only squat once a week usually? I typically squat 2-3x a week. May need to be different once I start an event day?
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Thread: Becoming a HW Strongman
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07-29-2014, 03:00 PM #4921Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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07-29-2014, 03:46 PM #4922
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
They are fun.
Depends on the event. I will log press during the week sometimes. Occasionally I will hit yoke/farmers during the week. Other than pressing, it is rare that I will train events during the week. That leaves an event day on Sat or Sun.
I only squat once per week. I found that it is more beneficial for me to squat early in the week and deadlift on Thur with events on the weekend. My squat day will usually have a quite a bit of volume in it. I find that squatting close to events makes things a bit more difficult than they should be. Also, given a pressing day, deadlift day, squat day and events day....your lower body gets a lot of work.
General note, my training as of late has been rather low volume and kinda crappy in general work has been rough with long hours and lots of moving around. Not good for training.
Other than that, I am off this week and competing on Saturday.Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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07-29-2014, 03:58 PM #4923
Nice! Yeah I noticed high volume squat days. Do you do tire flips/deadlifts on event days? I haven't noticed any of that yet scrolling through. I figured if I did deadlifts/tire flips on an event day then deadlifts would need to be done early in the week.
Also I was wondering if 3 days a week of training would be enough. I train 4x a week currently but with college coming on top of a full time job will be hard to maintain 4x a week. So maybe the following:
Monday - Heavy Deadlift/light Squats + Light OH Press/Accessories
Wednesday - Heavy Squat/Power Clean + Heavy Bench/Accessories
Friday - Event Day:
Farmers Walk
Heavy Clean and Press variant
Tire Flips or Deadlift variant for reps
This way heavy squats get done on Wednesday but squat assistance is done on Monday so I can recover for event day. Light overhead press on Monday and heavy bench on Wednesday as I'll still be Powerliftinng. Overhead strength gets hammered by heavy clean and press on event day. Light tempo runs can be done on off days as Chad Smith recommends. They only should take 20 minutes.Last edited by musclehead09; 07-29-2014 at 04:15 PM.
Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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07-29-2014, 06:08 PM #4924
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
I don't like deadlifts on event days as my event training can take 3-4 hours as it is. Plus, most events will have a deadlift component to them.
As for tires, I hate tire flips. I will only train them if I have them coming up in a contest. Too much injury risk for me to justify them in training.
With the training, anything can work. I would be hesitant with calling things "light". How are you programming the light movements and what benefit will they have? Know the purpose of what you are doing, write it out with logic, follow the plan. After giving it a few months, take a step back and reevaluate.Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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07-29-2014, 06:12 PM #4925
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
Have you heard anything from Casey D? He just disappeared from here.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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07-29-2014, 06:31 PM #4926
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
Yup.
He is the state chair for a upstart strongman organization (United States Strongman) run by Willie Wessels (former NAS president). Still training and doing well. Promoting his first contest on September 6 I think. He has an athlete page on FB that he is active on.Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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07-29-2014, 06:31 PM #4927
Light squats would be front squats at about 60-70% of my front squat max. Front squats have helped my squat rapidly increase. Light overhead work would be done to get frequent pressing in. My overhead press is not even intermediate. I need to train it frequently. Light here would mean around 70% for reps and increase each week. I understand what you mean tho by being careful.
And thanks for the advice and input on what you do. I've been following a westside style program (using ME rotations and DE/RE work) since February. The rotating lifts are very similar to the actual powerlifts so it works great for me. I want to keep conjugate concepts while adding strongman events.Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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07-29-2014, 06:38 PM #4928
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07-29-2014, 06:40 PM #4929
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
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07-29-2014, 06:42 PM #4930
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08-03-2014, 05:24 PM #4931
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
2014 Michigan's Strongest Man
Yoke
840 x 80'
Made it 2'-2". Dead last
*Heavy yoke has been my nemesis. Anything over 800 has always made my right knee buckle. It use to happen with 700, but I was able to get past that. Lunges helped with that, and I had been doing them for a while, but with heavier weight I may need heavier lunges. These will go into the programming somehow. Knew this wasn't going to go well, but will need for it to get better eventually if I have any hope of competing at Nationals.
Monster DB Press
Max reps with 190 lb 14" DB in 60 sec
No reps. Only two guys got reps, so this would have been huge to hit one.
*Was very close on two attempts. This was well in excess of my PR. I have only hit 170ish for one in like 30 attempts over several sessions. That DB is awkward and the handle is about equivalent to a 24 oz Labatt Blue can. I will get this one day.
Keg Toss
22, 22, 27, 27, 32, 32 over 18' bar
11.92 seconds. First place.
*My best event by far. The bar was closer to 20' for perspective. Next closest time was 20 seconds. More contests need this event.
Load Your Own Deadlift
630, 650, 675, 700, 730
5 reps in 42ish seconds. Fourth place.
*Little slip up on the third rep cost me a second or two. 1.6 seconds faster and I would have taken second. Paced myself a bit as I wanted to make sure I got all five reps in.....but in hind sight, should have just moved faster. The last rep was still pretty easy.
Alternating Stone Over Bar
300/360 over 54" bar
*I haven't touched heavy stones or tacky since my contest in February. Kinda tough to improve that way. Need to find a place to hit stones.
Pretty sh*tty performance, but I am strong enough to place high in a talented show. There was some top notch talent at this contest. I would not have beat the top guy, but 20' with the yoke, tad faster on the deadlift, a rep on the DB, OR four reps on the stones would have put me in third. All of them and I would have had a really good shot at second.
Work schedule should lessen from 80-90 hours a week now and allow for a little better training and recovery (been getting 5-6 hours of sleep a night), so I expect performance to get better in the near future. Contest coming up on 8/23 and again on 9/6. After that, I will take a break until February or so....at least I say that now.
On the diet front, I weighed in at 285 on Monday after taking a leak and nekked. I weighed in fully clothed, shoes on and stuff in pockets at 291 after a week of carb loading and breakfast. With that said, I may get a few more calories added in my pursuit of heading back to 300 lbs. This will be slow, but need to get the weight going back up.
Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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08-03-2014, 05:36 PM #4932
2nd DB rep was very close. I wouldn't call that a ****ty performance, I'd call it a stepping stone contest to something greater down the road. It's hard to tell from the video but if you had your feet a little bit more forward on the DL (rather than inline with the apparatus) you could go more up/back rather than just up...makes it feel lighter in my experience. Strong job as always man...
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08-03-2014, 05:42 PM #4933
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
Yeah, I just wanted more. Wanted to try and grind out 40' on the yoke. DB was not very close. Perhaps on the DL. Didn't put much thought into it as it was a rather light pull. Need to work on that for heavier pulls though. Makes all the difference on a heavy car pull.
It was a heavy contest that is where I need to be to compete at the level I want....but as with all things in life, you cannot have it all. Been working a lot and cutting weight....and that is not optimal for strength gains. Next few contests are rather light, so I should be able to push them a bit more.
Thanks.Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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08-03-2014, 06:22 PM #4934
- Join Date: Apr 2010
- Location: Colorado Springs, Colorado, United States
- Age: 40
- Posts: 5,645
- Rep Power: 30188
That really sucks with the yoke. Learning experience there I suppose. Was pretty fukking cool to watch them kegs fly!
eta: not sure why I wasn't subbed in here already. subbed now.Celer, Silens, Mortalis - - - - - Meet Lifts: 584/385/600 @ 229 - - - - - Gym Lifts: 600/405/605
[]---[] Ivanko Barbell Crew #43 []---[]
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08-03-2014, 06:29 PM #4935
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08-03-2014, 06:50 PM #4936
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
Good or bad that was one hell of a performance. You're definitely on the right path.
My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
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08-03-2014, 06:51 PM #4937
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
I mean....I have known yoke was an issue for a while. Cannot get around it though. Have to figure it out. It will take a while, but I will get it.
Keg toss was awesome. My favorite!
Thanks. I just have high expectations. It wasn't that bad for where I am at....but I know where I should be and that is frusterating. Like I mentioned....lots of things going in life right now, so lifting isn't exactly the top priority. It will get the focus here soon though.
Thanks man. If you look at the three years I have been doing this....leaps and bounds. Just need to grind out that last bit to be very competitive.Last edited by thom2355; 08-03-2014 at 07:34 PM.
Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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08-03-2014, 07:44 PM #4938
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
Michigan's Strongest Man Photos
Some photos from the contest. Had a great photographer that captured a lot.
The bastard yoke.
DB Silliness
The only event that matters.
Deadlift apparatus
The lil' stone
The Pole Push.
We had a single elimination pole push tournament, best two of three, with a small buy in, 50/50 pot to the winner. I ended up taking second in this, just missing out on $80. Throw back to the mid 90's WSM. Very tough. Went against my training partner/event announcer in the second round. He was fresh, but was burdened by Leiderhousen. I took him down winning round 1, losing round 2 and winning round 3. Was wiped by the finals and we decided to go sudden death with one round. Missed having him out by an inch and got off balance. Was fun, but really....REALLY tiring. Something cool to do while scores were being tallied.Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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08-03-2014, 07:49 PM #4939
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08-03-2014, 08:01 PM #4940
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08-03-2014, 08:29 PM #4941
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08-04-2014, 05:37 AM #4942
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08-04-2014, 06:22 AM #4943
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08-04-2014, 06:33 AM #4944
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08-04-2014, 06:42 AM #4945
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08-04-2014, 06:49 AM #4946
Pics were awesome at least. Sorry you didn't do as well as you had hoped
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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08-04-2014, 06:26 PM #4947
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
I like it. There is one on my FB that is me starting to celebrate as the 6th keg is coming down.
Nah, there is 740 loaded on it....oh, you meant by height
It is great.
It was fun. We are usually toughest on ourselves. Part of it is that in the last few contests, minor improvements on a couple events would have meant placing on the "podium". I need to get there.Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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08-04-2014, 08:28 PM #4948
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08-08-2014, 06:16 AM #4949
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
Deadlift
Deadlift
545 x 3 (3 sets)
*Felt awful. First time pulling from the floor in a while. No video of the first set, but rep 1 was off....2 and 3 were solid. Had to take a bathroom break after the first set....so the second set was quite a bit off.
GHRs
BW x 10,8,8
*Have the foot plate at the highest setting now. Pretty tough.
Abs
Planks
BW x 50 sec (3 sets)
Fairly short day. Just wanted to get back to training. My back was a bit off on Monday, so I didn't squat. Shoulder is doing better, but figured I would rest it one more week to see what happens, so that left me with training today. Not awful, but not good.
Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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08-08-2014, 06:27 AM #4950
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