Return of the King

**Darkone8921** · 09-14-2009, 11:46 AM

My name is King and I'm an amateur strongman that's looking to start doing NAS sanctioned events next season. I'm gonna post my workouts on a regular basis. I'm going for straight strength training with some endurance training the closer I get to competition season. I have to work in cardio as well.

Today was "Squat" day

Leg press 400lbs x 12 reps x 3 sets ( heaviest I can go im my early morning gym) I went for reps

Heavy step ups with 80 lbs dbs x 3 sets

Leg extensions 250lbs x 10 reps x 3 sets

Front squats 105lbs x 6 reps (warm up)
200lbs x 4 reps
315lbs x 2 reps

Had my usual pre workout shake this morning and felt pretty damn good. Drank a "Guru" energy drink as well. Those things get me focused baby. I'm changing gyms soon because my early morning gym doesn't have the leg poundage that I need. I'll keep you posted. Should happen this week though.

**ShutUpAndSquat** · 09-14-2009, 11:47 AM

how many times can you deadlift 600 for reps brah?

**babyslayer** · 09-14-2009, 12:02 PM

my names master, today i did 6-10 bed turns and pillow adjusters. Got in around 11 hours of sleep. then woke up and did some cheddar and sour cream ruffel training. Followed that up with some tv and bagel with cream cheese chews.

probably do another food session in a few minutes and follow that up with a few hours of sitting in a comfy chair on the internet.

**wolfbaden6** · 09-14-2009, 12:35 PM

This is why we have a training journal section.

**RyHam** · 09-14-2009, 12:39 PM

**Darkone8921** · 09-15-2009, 04:29 AM

Did I do this wrong? I thought I was posting correctly. Well, I don't think I messed up so I'm still gonna post my w/o's here and later today give a full background on myself and goals. Also "Shut up and squat", I can't do 600lbs deadlifts for reps. Not yet at least.

**Darkone8921** · 09-15-2009, 08:25 AM

Ok here we go. I'm an amateur strongman from CT. I wrestled back in high school and tried to keep up with my training after but of course fell behind it all. Fast forward about six years ago and i started lifting again. I had the wrong form and no nutritional basis what so ever and it showed when I really tried to push some weight.

Well I struggled with that for a little while and then a friend put me on the right path. My form was corrected and I made some good gains. As I was forming some sort of routine my friend asked me to show up at a strongman competition that he was in. I had seen the ones on ESPN before and thought they were amazing and wished that I could at least attempt what they were doing.

The day of th event I went to see him and was hooked hard within just a few minutes. I changed my whole routine as much as I could to focus on power/strength movements. But I was missing the event training that I despereately needed. That wasn't more evident to me then on the day of my first event. I fell behind in things i knew i was better at. I was slow and sluggish, I couldn't complete some events. I was so embarrased that I couldn't sleep at all that night. The best thing that came out of that day was I met my future strength/strongman coach Joe Muguvero.

I called him some time after the competition and he told me to come down to his home gym called "The Breakfast Club". I was like a kid in a candy store. All the implements were there, the knowledge on how to use them and not to mention the best damn group of people I have ever met.

Since then I have entered two more competitions and have placed 10th and 4th. I'm doing good but can always do better. Now I have a nutritionalist that I'm working with and a routine being put together for me. I'm on track I think and will post every work out and whatever vids on this forum for all of you to critique and advise me on friends.

**Darkone8921** · 09-16-2009, 06:30 AM

My workouts are split into three different types.
Push, Pull and Squat
Today was a push day and had no training partner so i was weary to go heavier.

Seated M.Press 115 (warm up) x 10 reps
200lbs x 6 reps
220lbs x 6 reps
255lbs x 2 sets x 2 reps

Seated over head press (machine) single arm
85lbs x 6 reps
100lbs x 6 reps
115lbs x 6 reps
130lbs x 6 reps

Seated overhead DB shoulder press
50lbs x 6 reps (warm up)
60lbs x 6 reps
70lbs x 6 reps
80lbs x 6 reps

I have a rotator cuff slight pain on the left side. I felt really good though. I have to focus on getting there earlier so I can get more in. Had the same pre workout shake that still is kicking ass. Had about five and a half hours of sleep which is about the norm for me.

**Darkone8921** · 09-18-2009, 03:51 AM

Today was a "Pull" day. Here we go.......

Seated close grip pull downs 160lbs x 6reps (warm up)
190lbs x 6reps
205lbs x 6reps
220lbs x 6reps

Seated rows 340lbs x 10reps x 3sets

Standing bent over rows (smith machine)
115lbs x 10reps (warm up)
205lbs x 5reps
250lbs x 5reps
275lbs x 5reps

Single arm DB rows 100lbs x 25 reps each arm x 1 set

Wasn't as hard as I wanted to go but I hit a pr on the bent over rows. Wanted to squeeze a few more exercises in but my gut wasn't working with me this morning. Had my pre workout shake without bannanas ( forgot to buy some last night) I'm sure i will feel that later.

I really have to change gyms. I can do more on the seated rows and single arm rows as well. Had a good rotator cuff stretch this morning so it doesn't feel bad at all. Have to get there earlier and not eat crap that will have me doubled over in the morning.

**Darkone8921** · 09-21-2009, 09:17 AM

Ok, every monday I will combine my event workout on Sunday and my Monday workout as well. I only concentrate on one event on each event day. I don't know why I do this. Maybe one of you can give me pointers on how to do it better

Sunday - Overhead log Press 120lbs x 8 reps (warm up)
175lbs x 4 reps
200lbs x 4 reps
220lbs x 1 rep

Mugovero DB 150lbs, 2 inch handle DB grip test 3.5 reps

Monday - Push Press (smith machine)
120lbs x 8 reps (warm up)
175lbs x 4 reps
200lbs x 2 reps x 2 sets
I was still feeling it from the log press on Sunday.

Overhead Press DBs 60lbs x 6 reps
70lbs x 6 reps
80lbs x 5 reps

Overhead Press (machine) single arm
115lbs x 6 reps
130lbs x 2 sets x 6 reps
145lbs x 3 reps

Incline BB Press (smith machine)
105lbs x 8 reps (warm up)
175lbs x 4 reps
195lbs x 4 reps
315lbs missed
I was spent by this time and my shoulders were too.

**Darkone8921** · 10-06-2009, 08:14 AM

Got to the gym late Monday morning. I only did two exercises for multiple sets. Here we go...

Overhead Press/Push Press (smith machine)

105lbs x 6 reps warm up
135lbs x 6 reps
205lbs x 4 reps
235lbs x 4 reps
255lbs x 2 reps
265lbs x 1 rep x 2 sets

Squats for speed w/bands

205lbs w/bands 3 reps x 7 sets

This was a very fast day. I woke up too late but had to do something though. The 265 push press was a pr. I have a new w/o plan and will be implementing that starting in the morning.

**Darkone8921** · 10-07-2009, 06:29 AM

Ok. Today was my first day of "Olympic" style lifting. My numbers are really light but I was only supposed to use moderate weight anyway.

Clean and Jerk
45lbs x 6 reps (warm up)
135lbs x 5 reps x 3 sets
155lbs x 3 reps x 3 sets
175lbs x 1 rep
175lbs x 3 reps

These felt pretty good. I was a little intimidated by them at first but was ok after a few reps. After the first rep at 175 I almost stopped. It got kinda heavy kinda fast but after a few screams and elevating the testasterone a little i repped out three in the end.

Snatch
45lbs x 6 reps (warm up)
95lbs x 3 reps x 4 sets
115lbs x 2 reps x 3 sets

I felt like a sissy using such little weight but it still kicked my ass by the end. All of these numbers are pr's for me since this is my first go at it.

**Darkone8921** · 10-09-2009, 04:52 AM

Had a great day in the gym this morning baby! I got up early enough to get it all in. Had my morning shake and an energy drink on the way in to the gym (NOS). Here we go....

Box Squats (smith machine)
195lbs x 5 reps
265lbs x 5 reps
315lbs x 4 reps
365lbs x 2 reps
425lbs x 2 reps

Deadlifs (smith machine)
195lbs x 5 reps
265lbs x 5 reps
315lbs x 4 reps
365lbs x 3 reps
405lbs x 3 reps

Good Mornings
100lbs x 5 reps
135lbs x 5 reps
185lbs x 5 reps

Shoulder Press (machine) for speed
220lbs x 3 reps
235lbs x 3 reps
250lbs x 3 reps
285lbs x 3 reps x 2 sets

Seated rows
340lbs x 6 reps x 3 sets

Bicep curl 21's
80lbs x 2 sets

I was spent as hell by the end of this w/o but I felt like a damn monster!! My only issue is about one or two hours after my workout I feel a little drained but that's a little sacrifice to make for the gains baby!

**Darkone8921** · 10-12-2009, 05:10 AM

I add my event days on Sunday with my Monday workout. Here we go people...

Farmers Walk
110lbs x 100ft (warm up)
160lbs x 100ft
180lbs x 100ft
190lbs x 100ft

I felt pretty good with this one since I haven't done it in over three months. I did these with a turn and that is what killed me. It was my grip that failed more than anything else. I will start working on that.

Yoke
200lbs x 100ft
300lbs x 100ft
400lbs x 100ft
500lbs x 100ft

I had more left after this one. I only do a few events every sunday and I rotate which ones I do. So I won't do these events again for at least four weeks. Next time I'll go for 600.

MONDAY

Strict Overhead Press (smith machine)
150lbs x 5 reps
170lbs x 5 reps
190lbs x 3 reps
215lbs x 2 reps (pr)

Push Press
225lbs x 3 reps
235lbs x 3 reps
255lbs x 2 reps

Squats w/bands (For Speed)
215lbs x 3 reps x 4 sets w/grey bands
225lbs x 5 reps w/bands

Tricep Pulldowns
250lbs x 6 reps x 3 sets

Low Cable Xovers
100lbs a hand x 3 sets x 8 reps

I felt real good with this one. Had some more gas in the tank. I think that I will add more overhead to this day next time.

**Darkone8921** · 10-14-2009, 04:40 AM

Today was "Olympic" day again boys and girls. Once again, here we go.....

Clean&Press (BB)
135lbs x 5 reps (warm up)
165lbs x 3 reps
Put on my belt
185lbs x 3 reps
185lbs x 3 reps (pr)
205lbs x 1 rep
205lbs x 1 rep (pr)

I was kind of intimidated by the 205 but was able to throw it up and had more in the tank left. I'm gonna push this number within the next 3 or 4 olympic w/o's.

Snatch&Cleans
100lbs x 6 reps
125lbs x 3 reps
135lbs x 3 reps
135lbs x 3 reps
155lbs x 3 reps
155lbs x 3 reps (pr)

I have to get better at these. My form still sucks but I'm working at it. I changed my pre w/o nutrition and had a good amount of push so I think i'll stick with what I did and enhance it a little. I gave it hell and got it back!

**Darkone8921** · 10-16-2009, 04:30 AM

Today was a bad day for the DL. I was going good for awhile, then missed an attempt on the DL and went down from there. Here we go.....

Squat

195lbs x 6 reps (warm up)
265lbs x 4 reps
315lbs x 4 reps
365lbs x 3 reps
435lbs x 3 reps
435lbs x 3 reps

Almost lost it when I tried to put it back. That hurt me a little but I pushed on and did the last set of three.

Deadlift

195lbs x 4 reps (warm up)
265lbs x 3 reps
315lbs x 3 reps
365lbs x 3 reps
465lbs x 1 reps FAILED x 2 tries

After I tried it twice I was broken. I pushed on with the rest of the w/o but was not the same.

Goodmornings

135lbs x 4 reps
185lbs x 3 reps
205lbs x 3 reps

Bent over BB rows

135lbs x 6 reps
135lbs x 6 reps
185lbs x 6 reps
235lbs x 3 reps

By now I was feeling the missed squat return and the failed DL attempts and called it a day. I know, i wussed out...

**Darkone8921** · 10-19-2009, 04:46 AM

Woke up late as hell!! Still got to the gym and gave it hell but I don't know what I ate last night or drank this morning, but my stomache is still upset. Here we go.........

Shoulder DB Presses
50lbs x 6 reps (warm up)
60lbs x 6 reps
70lbs x 6 reps
90lbs x 5 reps

I have a rotator cuff problem but I gutted it out for the last five. Could have done more on the high end if I didn't start so low.

Seated M. Press
135lbs x 5 reps (warm up)
155lbs x 3 reps
175lbs x 3 reps
185lbs x 1 rep

Rotator cuff held me back from doing better. It felt ok though

Seated shoulder press (machine)
250lbs x 6 reps x 3 sets

Squats w/bands for speed/ don't know weight w/bands
230lbs x 3 reps x 5 sets

Stomache just starting to settle. I'm gonna add what I didn't do today to another day this week. Give it hell!!!!

**Eddie-M** · 10-19-2009, 05:11 AM

Nice oly day a couple days back. How long have you been training these? Would you recomend me using a belt, I never tried it on them before. Strong journal bro.

**Darkone8921** · 10-19-2009, 10:19 AM

Thanks for the compliment brother. I don't use a belt on any of these. I hope to get my form better and be able to do more weight real soon brother!! Give it hell!!

Originally Posted by Eddie-M

Nice oly day a couple days back. How long have you been training these? Would you recomend me using a belt, I never tried it on them before. Strong journal bro.

**Darkone8921** · 10-21-2009, 04:09 AM

Olympic lift day boys and girls. Feeling ok but willing to give it hell baby! Here we go....

Clean & Jerk
135lbs x 3 reps x 2 sets (warm up)
185lbs x 3 reps
205lbs x 2 reps
225lbs x 1 rep (pr)

Felt pretty good doing these. Had to belt up at the 185lbs mark. I think I can do more but I can't max every week so i'll wait a few weeks to max again.

Snatches
100lbs x 3 reps x 2 sets
120lbs x 4 reps
130lbs x 4 reps
140lbs x 8 reps

Felt spent from the clean and jerks so that was all I had. Felt a time crunch as well. Have to push to get up earlier and get more in. I don't know what other olympic type lifts to do. Give it hell baby!!

**Darkone8921** · 10-23-2009, 04:25 AM

The day was lighter than normal. I got my new training plan this morning so I will start it monday. This morning I took it light but still gave it hell!!

Good Mornings
135lbs x 10 reps x 3 sets

Deadlifts Romanian Style
225lbs x 5 reps
275lbs x 5 reps

Belted up here

325lbs x 3 reps
365lbs x 2 reps (pr)

Benchpress
200lbs x 10 reps
250lbs x 5 reps
300lbs x 5 reps

My morning prep is killing me in the morning. Getting my morning protien in is just getting right. Monday starts a new day and a harder schedule.

**Darkone8921** · 10-26-2009, 04:22 AM

Started at the new gym today baby! My numbers have gone down a little because I'm not using machines anymore. That's ok though, king will not be broken. Here we go.....

Strict OH BB Press
135lbs x 5 reps (warm up)
185lbs x 3 reps
185lbs x 3 reps
205lbs x 2 reps
205lbs x 2 reps

Squats for speed
135lbs x 6 reps (warm up)
225lbs x 3 reps x 5 sets

Bench press BB
180lbs x 5 reps (warm up)
300lbs x 5 reps x 3 sets

Tricep pulldowns
150lbs x 10 reps
140lbs x 10 reps
130lbs x 10 reps
120lbs x 10 reps

Felt good as hell this morning. Have to build a box for my box squats at least 15" tall and buy bands. Didn't belt up for the presses. The tricep pulldowns will be heavier next time also. Making it happen though baby!! Give it hell!!

**BRUTUSPLAC** · 10-27-2009, 03:20 PM

Journal looks good !
A new gym makes a huge difference.
I added lots of new stuff and my mind set is back where it was 20 yrs .
GOOD LUCK NEXT SUMMER !
peaceeeeeeee

**Darkone8921** · 10-28-2009, 04:37 AM

Today was "O" lifting day. I was intent on using the right form. Needless to say to my shock and dismay, this set my numbers back a bit. But I know that in time, i'll get them back up where they belong and beyond. Here we go.......l

Snatches
115lbs x 4 reps x 2 sets (warm up)
135lbs x 2 reps
135lbs x 2 reps
135lbs x 2 reps

Was already almost dead while using the right technique on these. I still have to keep my hands all the way out on the bar.

135lbs x 2 reps
135lbs x 2 reps

I truly suck at these lifts and it's gonna take me awhile to get my numbers up. I felt like a complete retard doing these with such little weight on the bar.

Clean&Jerk
135lbs x 3 reps x 2 sets (warm up)
175lbs x 2 reps
185lbs x 2 reps (more like a continental)
201lbs x 2 reps (very ugly)

I know this sucks but I have to belt up and get my tech down for these. This will kick my ass for a long time. I will gut through it of course. I am King! Give it hell!!!!!

**BRUTUSPLAC** · 10-30-2009, 08:28 AM

Originally Posted by Darkone8921

I truly suck at these lifts and it's gonna take me awhile to get my numbers up. I felt like a complete retard doing these with such little weight on the bar.

I know this sucks but I have to belt up and get my tech down for these. This will kick my ass for a long time. I will gut through it of course. I am King! Give it hell!!!!!

WHAT ? you post videos and now a log . YOU SUCK ?????????????

NOT ! YOUR doing great ! we all have bad days .

You dont want to trade this week with me ? do ya LOLOLOL

**Darkone8921** · 11-02-2009, 04:11 AM

2nd week at the new gym people. Today was my MU, SL, chest/tri's day. Here we go........

Strict OHP
135lbs x 6 reps (warm up)
185lbs x 1 rep
205lbs x 1 rep
225lbs x 1 rep
Belted up for the last rep
225lbs x 1 rep

Squats (speed)
135lbs x 6 reps
225lbs x 3 reps x 5 sets

Flat Bench Press
185lbs x 4 reps (warm up)
300lbs x 5 reps
300lbs x 4 reps
Struggled like hell for these last ones.
300lbs x 4 reps

Tricep pull downs
150lbs x 10 reps
140lbs x 10 reps
130lbs x 10 reps
120lbs x 10 reps

I felt good during this mornings w/o. Tried to go heavier for the tricep pulldowns but didn't have it in me. Got it all in and felt like a young Mark Felix once again. Give it hell SC!!!!!!!!

**Darkone8921** · 11-04-2009, 04:26 AM

"Oly" day yet again. If you have read the rest of this log you already know how I feel about these types of exercises. Here we go.........

Snatches
115lbs x 3 reps (warm up)
135lbs x 3 reps
135lbs x 3 reps
135lbs x 3 reps
Belted up for the last two sets
135lbs x 3 reps
I tried to get grown on this set (payed for it)
155lbs x 3 reps

Felt drained as hell after these today for some reason. I think it's because of the added weight of the last set. But I G'd up and finished my w/o

Clean & Press
155lbs x 1 rep (warm up)
175lbs x 3 reps
Struggled with these a little. Had to take a little time between each rep
185lbs x 3 reps
Same as above
205lbs x 3 reps
By the second reps it was more like a continental than anything else.

I still suck at these but will continue to gut through them as lond as my plans calls for them. I'll start making smaller jumps in weight as well as doing my cleans first. I think that will help me on these days.

**Darkone8921** · 11-06-2009, 06:11 AM

Today was ML, SU, aux day. Here we go.........

Max Squat
225lbs x 4 reps (warm up)
315lbs x 5 reps
365lbs x 3 reps
415lbs x 3 reps
Belted up for these.
450lbs x 3 reps (pr)

Speed Strict OHP (for speed)
135lbs x 5 reps (warm up)
165lbs x 3 reps x 5 sets

Incline Press (for control on the down and speed up) 30 sec rest
135lbs x 5 reps (warm up)
185lbs x 3 reps x 8 sets

V bar Pulldowns
180lbs x 8 reps
225lbs x 8 reps
225lbs x 8 reps

Felt really good today. Had good pre/post nutrition. Had a pre w/o drink and Gave it hell baby!!!!!!!

**BRUTUSPLAC** · 11-06-2009, 08:34 PM

GREAT JOB THIS WEEK !

i had inventory at work on friday, what a freekin mess .
thurs - back to monday was the most stresses out i was at work.
off on saturday getting as much as i can for yard work done .
and then hitting chest, shoulder, and triceps.
short , brutal and time to bleed,
gotta play with ym new steel dumbs 140's ,145's & 150's

hope you have a great weekend !
1 workout at a time , no more regrets, 1 foot in front of the other,
simple but true .
peace

**Darkone8921** · 11-09-2009, 04:26 AM

I try to put my event day of Sunday on my Monday log. I did stones, log press and yoke. Here we go.......
Sunday
Atlas Stones
110lbs x 2 reps
180lbs x 2 reps
200lbs x 2 reps
242lbs x 2 reps
200lbs x 5 reps for speed
Lost my stone tech a little while ago. This was to try and get that back. Felt pretty good.

Log Press (viper)
135lbs x 6 reps
185lbs x 5 reps
200lbs x 6 reps
This was just for reps. My pr is 225lbs. Going for it again in a few weeks

Yoke
450lbs x 100feet
500lbs x 100feet
530lbs x 100 feet (pr)
I'm going for six in 50feet in a few weeks

Trying to climb all my numbers. Farmers walk next week going for 250lbs. Give it hell baby!

Monday
Was draggin ass a little bit today. Had about 4 1/2 hours of sleep but got up on time, my numbers reflect how I felt, gave it hell anyway. Here we go.........

Strict OHP
135lbs x 3 reps (warm up)
185lbs x 1 rep
205lbs x 1 rep
225lbs x 1 rep
235lbs x 1 rep (miss)

Squat for speed
225lbs x 3 reps x 5 sets

ATG Squats
135lbs x 5 reps x 3 sets

Flat BB BenchPress
225 x 5 reps x 3 sets

Tricep Pulldowns (no rest between sets)
150lbs x 10 reps
140lbs x 10 reps
130lbs x 10 reps
120lbs x 10 reps

Couldn't budge the 235lbs in the strict ohp. Gotta concentrate on that . First time doing the atg squats. Felt odd at first but was alot easier after the squats for speed. Have to remember the order I did them in. Flat bench is down a bit.

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