Becoming a HW Strongman

[thom2355]

Push Press

Axle Clean & Press

190 x 6 (4 sets)

*Pretty easy.

Axle 45* Incline Press

170 x 8 (4 sets)

*Bumped the weight up 10 lbs from last week. Good weight again. Last set felt harder than it looked.

Chest Supported Row

135 x 10 (5 sets)

Incline Reverse Flys

25 x 10 (3 sets)

Alternating DB Curl

40 x 12 (3 sets)

Band Pressdowns

Light x 100

Band Pull Aparts

Mini x 100


Axle went very well. Reps were pretty easy for the most part. After the fourth rep in each set, my balance and tightness started to fade, but was able to pull it off. I somehow got a nose bleed after my first set of presses, so the remaining sets were interesting with breathing and all that.

Also, I picked up a new pair of knees sleeves and wrist wraps at the Arnold. Stopped by Power Belly's table at the XPC meet and couldn't pass up their knee sleeves. I am also kind of a wrist wrap whore....so I picked up another pair of 24" wraps. Really like both a lot, but he knee sleeves feel really, really good. Only cost $55 as well. Not bad.

[thom2355]

Squats and Deads

Deadlift

510 x 2 (4 sets)

*These didn't feel good. Legs were shot from work apparently.

Rev Band Deadlift

570 x 2 (2 sets)

*Gross

SSB Squat

330 x 3 (5 sets)

Conditioning Medley

GHR x 6
90 lb Prowler x 50'
50 lb Goblet Squats x 10
90 lb Prowler x 50'
x2 Rounds

Did 4 sets ^^^^that.


This felt awful. Strength is there, but technique is off. Was on my feet climbing around excavations at work all day, so I was pretty shot already. I was probably a bit dehydrated as well.

[thom2355]

Strict Press

Log Strict Press

170 x 6 (4 sets)

*Not bad. Loose on the starting position on may reps, but was able to get all the reps....so not terrible.

Axle Floor Press

210 x 8 (4 sets)

*Felt pretty good. Last few reps were getting heavy.

DB Rows

105 x 10 (5 sets)

Incline DB Fly

40 x 10 (3 sets)

Alternating DB Curl

40 x 12 (3 sets)

Band OH Tricep Extensions

Light x 12 (4 sets)


Not a bad session at all. I somehow strained a pec....so will have to figure that out going forward. I think I actually did it on Monday....but whatever.

[thom2355]

Events

Farmers Hold

320 x max time (3 sets)

*Best time was 42 seconds. First set was only 15 sec....need to make sure grip is set proper in contest.

Farmer's Picks

350 x 1
380 x 1
400 x miss

*This is the most I have ever picked up without straps. 400 was probably there if my grip wasn't so tired. 380 felt pretty good, but was starting to slip out halfway up.

Sandbag Carry

200 x 50', 50' (4 sets)

*I need to get more sand and get that bag to 270ish

Yoke

420 x 50' (4 sets)

*Just enough to work on footwork. Not bad.

Conditioning Medley

Band Pullaparts x 20
90 lb Prowler x 50'
25 lb Kneeling DB Press x 10 (each arm)
90 lb Prowler x 50'
x3 Rounds

Did 2 sets of^^^^that.


Beautiful day outside yesterday. Birds were chirping, kids were playing outside, Harley's were fired up and I could move around without 8 layers of clothes. Good day overall. My hands hurt today though.

[thom2355]

Push Press

Log Clean & Press

160 x 6
175 x 6
185 x 3 (2 sets, target of 4)

Swiss Bar 45* Incline Press

155 x 8 (4 sets)

Chest Supported Row

135 x 10 (5 sets)

Incline Reverse Flys

25 x 10 (3 sets)

Alternating DB Curl

30 x 12 (3 sets)

Band Pressdowns

Light x 100

Band Pull Aparts

Mini x 100

[thom2355]

Deadlift

425 x 2 (6 sets)

Front Squat

335 x 4 (5 sets)

Pause Squat

335 x 6 (3 sets)

Conditioning Medley

GHR x 6
90 lb Prowler x 50'
50 lb Goblet Squats x 10
90 lb Prowler x 50'
x2 Rounds

Did 2 sets ^^^^that.

[thom2355]

Strict Press

Axle Strict Press

140 x 6
150 x 6
160 x 6
170 x 6

*Top set was suppose to be two sets at 160, but I bumped it. Felt good.

Swiss Bar Floor Press

205 x 8 (3 sets)
215 x 8

DB Rows

105 x 10 (5 sets)

Incline DB Fly

15 x 10 (3 sets)

Alternating DB Curl

30 x 12 (3 sets)

Band OH Tricep Extensions

Light x 12 (4 sets)

Band Face Pulls

Light x 100

[thom2355]

Events

Tire Flip

500 x 80' (3 sets)

Farmer's Hold

230 x 60 sec (3 sets)

Sandbag Carry

250 x 50', 50' (3 sets)

Conditioning Medley

Band Pullaparts x 20
90 lb Prowler x 50'
25 lb Kneeling DB Press x 10 (each arm)
90 lb Prowler x 50'
x2 Rounds

Did 2 sets of^^^^that.

[thom2355]

Push Press

Axle Clean & Press

180 x 6
190 x 6
200 x 4
215 x 4

Swiss Bar 45* Incline Press

155 x 8 (4 sets)

Chest Supported Row

135 x 10 (5 sets)

Incline Reverse Flys

25 x 10 (3 sets)

Seated Hammer DB Curl

25 x 10 + 6 partials (3 sets)

Band Pressdowns

Light x 100

Band Pull Aparts

Mini x 100

[thom2355]

Squats and Deads

Deadlift

545 x 2 (3 sets)

Rev Band Deadlift

600 x 1 (2 sets)

SSB Squat

350 x 2 (5 sets)

Conditioning Medley

GHR x 6
90 lb Prowler x 50'
50 lb Goblet Squats x 10
90 lb Prowler x 50'
x1 Round

Did 5 sets ^^^^that.

[thom2355]

Events

Farmer Holds

310 x 35 sec

Sandbag Carry

275 x 50', 50' (3 sets)

Tire Flip

650 x 80' (3 sets)

Conditioning Medley

140 Keg Press x 6
250 keg carry x 60'
260 lb DOH Axle Dead x 6
400 lb Sled Drag x 60'
x2 Rounds

[thom2355]

Strict Press

Axle Strict Press

150 x 6
160 x 6
170 x 4
180 x 4

Swiss Bar Floor Press

215 x 8 (4 sets)

DB Rows

110 x 10 (5 sets)

Incline DB Fly

25 x 10 (3 sets)

Alternating DB Curl

30 x 12 (3 sets)

Band OH Tricep Extensions

Light x 12 (4 sets)

Band Face Pulls

Light x 100

[thom2355]

Ok....updated through the last few weeks.

Three weeks ago, I went into the ER with chest pains and feeling like crap on Sunday. They kept me overnight and did some bloodwork, stress test, EKG and all that. They didn't find anything wrong with my heart, but they did see some stuff in my bloodwork that warranted them telling me to take a week off training and redo the test. Numbers dropped a lot and I am checking with a specialist to ensure it isn't a problem, but as for right now I am not worried.

Two weeks ago I had a decent week of training, but worked for what seems like 14-16 hours a day. Very busy.

This past week went rather well, but deadlifting felt awful and heavy.

I have a contest this coming Saturday, so I am hoping to do decent there even though I haven't really geared my training to that too much. After that, it is preparation for Nationals full steam ahead.

[CROMAGS1985]

stay safe OP

[thom2355]

Push Press

Axle Clean & Press

150 x 5 (3 sets)

Swiss Bar 45* Incline Press

105 x 10 (3 sets)

Seated Hammer Curls

25 x 20 (3 sets)

Band Pressdowns

Light x 100

Band Pull Aparts

Mini x 100


Just a light day to keep blood moving as the contest nears.

[connerh99]

USS or NAS nationals?

[thom2355]

uss or nas nationals?

uss

[Anthony21]

Glad to hear the trip to the ER wasn't anything serious. Any update on that?

[dailob]

so i guess you were cleared for this saturday by the medical personnel?

[thom2355]

Squats and Deadlifts

Prowler Medley

6 BW GHRs
90 lb Prowler x 50'
50 lb Goblet Squat x 10
90 lb Prowler x 50'
x 2 Rounds

^^^^2 sets of that.

Deadlift

365 x 3 (3 sets)

SSB Squats

250 x 3 (3 sets)

Romanian Deadlifts

185 x 10 (3 sets)


This was Wednesday. Another light day to get the blood flowing. Feeling pretty good overall. Pec is still tight, but nothing I cannot deal with given a proper warmup.

[thom2355]

Glad to hear the trip to the ER wasn't anything serious. Any update on that?

Not really. Ticker is fine according to them. I followed up with a kidney doctor who said he isn't concerned given initial test results, but we are keeping an eye on it for the near future.

so i guess you were cleared for this saturday by the medical personnel?

I haven't been told to not compete....so I will.

[thom2355]

2015 Motor City's Strongest Man

Max Axle Clean & Press
*3 Attempts

243 x 1
253 x 1
263 x 1

*Left a lot here. Played it conservative with my recent shoulder injuries and the pec strain. Very happy with how 263 felt given I haven't touched over 210 in loooooooooooooong time. 2nd place in the event.

Axle Deadlift for Reps

533 x 5

*Pulled enough for the lead in 30 seconds. Felt my lower back straining on the 6th rep, so I shut it down. First place.

Farmer's Hold

315 x 11.xx seconds

*Awful. Mid palm callous tore on the pick up. The weight was in my finger tips from there. Only needed 16 seconds to win the event and I have held around 30 several times. Just a terrible event. Squeezing for another .6 seconds gets me second place. Third in the event.

Sandbag Carry

275 x 50'/50'

*Finished in 21.09 seconds. Not happy with my time. Pick was off and I grabbed too low. It slowed me down quite a bit. Second place by less than a second.

Tire Flip

600 x 80'

*Was in second, out of first by one and ahead of third by one. If I won, I would have won by count back. Alas, I sucked majorly and finished third in the event and thus third on the contest.


Overall, I cannot be too happy with this contest, but I am also not too worried about it. It was just something for fun to break up monotony a little bit. The focus now is to get ready for Nationals and get healthy while I am at it.

[Anthony21]

2015 Motor City's Strongest Man

Max Axle Clean & Press
*3 Attempts

243 x 1
253 x 1
263 x 1

*Left a lot here. Played it conservative with my recent shoulder injuries and the pec strain. Very happy with how 263 felt given I haven't touched over 210 in loooooooooooooong time. 2nd place in the event.

Axle Deadlift for Reps

533 x 5

*Pulled enough for the lead in 30 seconds. Felt my lower back straining on the 6th rep, so I shut it down. First place.

Farmer's Hold

315 x 11.xx seconds

*Awful. Mid palm callous tore on the pick up. The weight was in my finger tips from there. Only needed 16 seconds to win the event and I have held around 30 several times. Just a terrible event. Squeezing for another .6 seconds gets me second place. Third in the event.

Sandbag Carry

275 x 50'/50'

*Finished in 21.09 seconds. Not happy with my time. Pick was off and I grabbed too low. It slowed me down quite a bit. Second place by less than a second.

Tire Flip

600 x 80'

*Was in second, out of first by one and ahead of third by one. If I won, I would have won by count back. Alas, I sucked majorly and finished third in the event and thus third on the contest.


Overall, I cannot be too happy with this contest, but I am also not too worried about it. It was just something for fun to break up monotony a little bit. The focus now is to get ready for Nationals and get healthy while I am at it.

Is this done at a local high school? If so that's cool they let you use their basketball court to have heavy sh!t thrown around on it lol.

I know it's not the outcome you probably hoped for but real good work. That axle clean & press was a smoke show on all attempts. Glad you made it out injury free and looking forward to your road to Nationals.

[Iceman1800]

Who's the handsome guy in the background during the deads and farmers hold? In the Animal hoodie with the cut sleeves?

[thom2355]

Is this done at a local high school? If so that's cool they let you use their basketball court to have heavy sh!t thrown around on it lol.

I know it's not the outcome you probably hoped for but real good work. That axle clean & press was a smoke show on all attempts. Glad you made it out injury free and looking forward to your road to Nationals.

It is. The promoter is also a football coach for that school. He has hosted it there for 5ish years now. The money raised from the event is used to provide scholarships to four year football players that could use some assistance in getting their education....so the school lets it happen. We are a bit limited on what we can do because of it being a wood floor, but he makes it work.

The thing with strongman is you just cannot plan on things going your way. The grip on the farmers and the tire were both not good and something I have to learn to overcome. It will come together one day.

Who's the handsome guy in the background during the deads and farmers hold? In the Animal hoodie with the cut sleeves?

I dunno....some guy who is making a hell of a come back. I hear something about an appearance in Vegas this fall?

[Anthony21]

It is. The promoter is also a football coach for that school. He has hosted it there for 5ish years now. The money raised from the event is used to provide scholarships to four year football players that could use some assistance in getting their education....so the school lets it happen. We are a bit limited on what we can do because of it being a wood floor, but he makes it work.

The thing with strongman is you just cannot plan on things going your way. The grip on the farmers and the tire were both not good and something I have to learn to overcome. It will come together one day.



I dunno....some guy who is making a hell of a come back. I hear something about an appearance in Vegas this fall?

That's a cool story with raising money and all.

You're a strong willed guy so no doubt it'll all come together at an event for you.

[thom2355]

Push Press

Log Press

160 + Doubled Reverse Micro Minis x 2 (8 sets)

Rigged up a way to press with reverse bands. Roof didn't fall, but it was making some noise, so perhaps I will get some squat stands or something.

Swiss Bar Floor Press

175 x 8
175 +40c x 8
175 +80c x 8

*That was tough/awesome.

6 Ways

15 x 8 (4 sets)

Band Pull Aparts

Mini x 20 (4 sets)

Seated Hammer Curl ss DB Skull Crusher

40 x 10/25 x 10 (4 sets)


Getting back at it right away. Felt pretty good, so we decided to get my training for Nationals kicked off today. Great session and couldn't be a lot happier with how it went.

[thom2355]

Squats and Deadlifts

GHRs

BW @ Hole 4 x 6 (4 sets)

Deadlift

390 x 3 (3 sets)

Pause Deadlift
*3 count just below knee

365 x 2 (3 sets)

Front Squats

330 x 2 (5 sets)

SSB Squat

295 x 6 (3 sets)

*made some weird noises during this set....


Ooooffff....this one stung a bit. Doesn't look like much on paper, but the fronts drained me pretty well and the SSB was a gut buster. First time doing pause deads. Doesn't show in the video, but I was shaking like San Fran in 1906 during the pause. Good day.

Also, got my final test results back from the doctor and was given a clean bill of health....so back to normal I suppose.

[HARRYBEAST]

Congrats on the clean bill of health!

[Anthony21]

Glad to read your back and healthy man.

Pause deads are awesome and really challenge you. Training looks stout like always.