Road to strongman fitness Arnold World Championships

[LetKalleLift]

My name is Kalle Beck I am 5'6 185lbs I have been training and competing in strongman for about 5 years. I started off very weak and am now mediocre

I just won Californias Strongest man (under 200 class) Last month.



I had a very disappointing nationals in the 200s last November but did good in the car deadlift


that **** was heavy!

I am currently dropping back down in weight as there is going to be a Strongman World championship at next years Arnold for the 175lb class. So thats the goal! There is 4 qualifiers for it at the Europas and at nationals. I will be doing the Dallas Qualifier in August.


Some recent training videos



OK enough rambling! If you got any questions just ask! I loosely follow 5/3/1 for most of my main lifts and am doing a modified coan/phillipi deadlift routine at the moment trying to get my dead above 600 by the end of the cycle.

Deadlifts tonight!

[LetKalleLift]

Guess I can't post links, whoops.I will have to get to posting before I post vids

[LetKalleLift]

Current PRs

Log Press 270

axle press 263

deadlift 560

18" deadlift 755

front squat 425

back squat 505 (wraps)

olympic squat 405

[ChecksandGiggles]

You're a strong dude. Looking forward to reading this and catching up with your lifts in the future.

[LetKalleLift]

You're a strong dude. Looking forward to reading this and catching up with your lifts in the future.

Thanks! Off to deadlift get to get off early from work

[LetKalleLift]

THURSDAY, APRIL 12, 2012

deadlifts fueled by rage
Was in a great mood all day. Had a bunch of caffeiene only had to work a half day at work then as I am getting ready to dead 405 i get a knock on my door about my dogs and it made my good mood go away quickly......

135x5
225x5
315x3
405x2
455x2
515x2 BLAH
felt like crap but I did it.......
425 3x3
also felt like crap

my youtube channel is KO421 if you want to see the vid........


stiff leg deads 3x5

DONE

[LetKalleLift]

Competed in a Highland games Saturday. I haven't thrown any of the events since last August and haven't practiced in a year but sometimes getting stronger helps.....

I won the under 200 class and PR'd in all but 1 event

Results from Ardenwood Highland games. Braemer 26.9 PR +1'2" Open stone 30'9" PR +9" Light Weight for distace 41'7" PR + 8'7" Light Hammer 66'1" PR+ 4' hit 12' on weight for height. Had more height but wasn't making it go over the bar

[LetKalleLift]

MONDAY, APRIL 16, 2012

Squat day
Upper back is so damn tight and sore from the highland games still I knew back squats would be fun

Power Snatch

95x3
115x3
135x3
155x1
165x1
170x1 PR but big press out lol not going to count it

Back squat

135x3
225x3
285x3
325x3
365x5 wanted 10, but I couldn't keep my back tight. I knew I wouldn't be 100%

5 second paused front squats

225x3
225x3
275x3 PR





these are brutal..... my abs felt like they wanted to die

hanging leg raise

3x10

[Iceman1800]

Looking forward to following this log.

[LetKalleLift]

TUESDAY, APRIL 17, 2012

Putting in Overhead work
Upper back is still TOAST just wanted to nap but I got my MaxForce N.O to carry me through!

12" Log Strict press

95x5
155x3
175x3
200x7

15lbs heavier and 2 less reps sounds about right..........

12" circus db

130x4 PR+1 rep still sucks but better is better

Happy I was able to press out reps on the db brute strength is up, need better technique badly






circuit

1 arm overhead press strict

db lateral raises

bb front raises

3x8 done fast

As I recover I will up the volume. Trying to save up for a big deadlift day Thursday.....

Weight was 182 this morning I walk A LOT for work lately. Guess I need to up my calories. Don't mind if I do

[LetKalleLift]

Looking forward to following this log.

Thanks for following!

[LetKalleLift]

deadlifts? damn near killed me
This was Thursday. Good ole week 4 of coan/philipi deadlift routine when you want too increase your deadlift by another 40lbs. Is ****ing tough, it sucks it makes you feel like dog **** for a week and that is if you actually get the reps in......

BW 182

Deadlift

135x5
135x3
225x3
315x3
365x2
425x2
485x2
545x2

455 3x3

stiff legs

365 3x3

25lb medcine ball slams

50 in 83 seconds (pr lol)

I missed 545 the first time and got my head right i decided to pull till i die and it went up...... very exhausting and taxing workout. So exhausting it took me 3 days to write it down

[LetKalleLift]

MONDAY, APRIL 23, 2012

Birthday events in the heat
Saturday...... Wake up my whole body hurts my head feels cloudy and a bit disconnected from my body. Between winning my highland games which made my upper back hurt down to the bone the deadlifts on Thursday made the rest of my body feel the same way. Yup I must be 5 weeks out from a contest feels about right.

Big breakfast 4 cups of coffee 2 scoops of Max Force and lets go


It got up to almost 100* at my house it was rough but hey i got to work on my much needed tan!

Axle press

tried cleaning it but it just jacked my wrist up so i went out of the rack again and mummified my wrists like I have been doing.

123x5
173x3
203x3 felt heavy..... great
223x9 got a decent rhythm still felt a little off missed the 10th which would have been a 10lb pr over last week which felt EASY i feel beat up and as my upper back tired my rack got lower so thats why i missed the 10th. Happy it went as well as it did

Yoke 60ft

330x1
470x2 this felt ****ty
660x about 10ft knew i didn't have it in me today. I did 600 no belt 2 weeks ago so yoke is better just need to train it smarter

Keg carry

WA strongest Apple has a keg carry and load 4 kegs 180,200,220,250 staggered from 10-25ft away and loaded onto a 50" platform. All i have right now is a 250 keg so I

went carry it
25ft mock load
20ft mock load
16ft mock load
12ft mock load

felt pretty easy

waited awhile

carried it 100+ft back to the garage. damn near sprinted with it. I remember last time I was in the 175s a 250 keg i had to waddle with now it feels like play weight





I also swung on monkey bars cause its my damn birthday and I am feeling old.

I am much better now then I was as a kid






Went out for my birthday and had a lot of fun! Met a lot of new people. When your short it happens every time when people have heard about me or seen pictures they always think I am going to be bigger than I am lol. Nope I am 5'6 on tall days and just over 180lbs. I'm built like an action figure just actual size .

I think I've done more celebrating for this birthday than any other going out to dinner at my favorite restaurant tonight then I am back on the grind. this cycle of training will be amazing I've gotten lean for me now it is time to get shredded brah and stronger than ever.......

[LetKalleLift]

My next contest

5th Annual Washington’s Strongest Apple
Des Moines, WA
June 2nd

660 yoke 80ft
425 deadlift for reps
130lb circus db for reps
240 farmers walk 160ft turn at 80
Keg carry & load 4 kegs 180,200,220,250 kegs carried from 10,15,20,25ft away and loaded onto a 50" platform

[LetKalleLift]

TUESDAY, APRIL 24, 2012

3 sets of 20 on squats is never a good idea
Sleep would have probably been more beneficial than squats but these knees ain't gonna disappear by themselves

Front squat

135x5
225x3
285x3
315x3
335x1 felt hard..... I can hit this for an easy 5

decided to punish myself for feeling weak.

body weight on bar back squats (185)

hanging leg raise

2x12

3x20 it wasn't hard but i literally feel down walking up my stairs to go to the shower. I want to do a set of 100 one day when I really hate myself. Work is going to be wonderful today with 2.5 hours of sleep and SORE legs but it's all worth it. Celebrating done! 26 was by far my favorite year yet but 27 has been just amazing so far. I got big goals this year and I will make them all happen

[LetKalleLift]

FRIDAY, APRIL 27, 2012

Deadlifts cause I have too
Planned on taking the whole week off but Wednesday I got 10 hours of sleep and felt good.

Deadlifts

Just a belt no stappys

135x5
135x5
225x5
315x3
365x3
425 3 sets of 5

Felt odd to pull mixed grip again felt SLOW but strong,

Stiff leg deadlifts

315 3x3

1 arm db row

70lb kettlebell 2x8
155lb db 20 reps with right arm 10 with left
70lb kettlebell 20 reps with left arm

pull ups

70lb kettle bell swings 75 swings

[LetKalleLift]

SATURDAY, APRIL 28, 2012

WA Strongest Apple training 5 weeks out
Decided to keep it light on moving events with how beat up I have been. I got to work on mainly my foot speed anyway.

Yoke walk 60' turn go back 120' total

330x1
470x1
540x1 both were about 11 seconds..... need to get faster





2" Plate loaded db
55x5 each arm
105x2 right arm

12" circus db

130x6 PR+2 reps
130x6 hit a pr and did it twice!

tried with left arm and I don't got it

left arm 80lbs on 2" db

2x10

farmers wak 120' turn at 60' no belt

120 warm up
190x1 decent, mainly wanted to get work on the turn in haven't done that in awhile and never been good at it

keg load over 52" bar

250x10

fun

decent session I need to be smarter with my programming and not just beat the **** out of myself constantly. Today was a good start

[LetKalleLift]

MONDAY, APRIL 30TH, 2012

squats squats squats
Front Squat no belt
135x5
185x3
225x3
275x3
315x3 PR
335x1 PR

Practice kb snatches

yeah i don't know how to do these......

Back squat

225 3 sets of 20

This was tough, I feel better this morning than I thought I would this morning. Sure tomorrow will be worse. Walking back to the squat rack was the worst part


Ab pulldowns

3x15

[LetKalleLift]

TUESDAY, MAY 1, 2012

Learning to jerk it with wobbly legs
Surprisngly not very sore today after squats yesterday. That is unless I have to bend down or walk up stairs... Also blew out another pair of jeans today.

Axle Press

123x5
173x3
193x3
213x3
240x5 PR

not very explosive, basically push pressed

Close grip sling shot bench

135x5
225x3
275 3x3

3x8 circuit of

db lateral raises
incline db flies
incline db reverse flies
hammer curls

My upper body is weak right now, overhead is still ok since I get good leg drive but lockouts feel soft. With my wrist injury it was preventing me from doing much upperbody work the last month or so and it shows. Time to build back up!

[csday924]

I'm going to stock this log and if nothing else will see you at nats.

[LetKalleLift]

I'm going to stock this log and if nothing else will see you at nats.

Your a strong dude, I will be stalking you back haha. See yea at Nats

[LetKalleLift]

Thursday, MAY 3, 2012

Deadlifts actually feel good?!
Felt awesome for a change. I knew I just needed some lighter training and rest.

Deadlift just a belt dead stop reps

135x5
225x3
225x3
315x3
365x3
425x9 PR no straps. pr with straps is 10 and I lost balance hitching the 10th....

I baby powdered my thighs and when I tried to hitch the 10th it kept sliding DOWN when jerking it up haha

DO Stiff Leg Axle deadlifts

213 3x3

good mornings 3x10

incline db curls 75s 3x10

kettlebell swings

70 3x25

airdyne sprints 60 seconds on 30 seconds off 4 rounds

great day of training

[thom2355]

Missed this somehow. Silently followed you at MM. Looking forward to how this goes.

[LetKalleLift]

Missed this somehow. Silently followed you at MM. Looking forward to how this goes.

Thanks I am looking forward to it too! 4 weeks out from my next comp and feeling good. I'll check your log out

[csday924]

Should be a 175er at that contest who finished 2nd or 3rd in 2011, good luck. People are crawling out of the wood work for the arnold.

[WHT_LIGHTNING]

I just love to see Kalle squat in the short shorts

[LetKalleLift]

Should be a 175er at that contest who finished 2nd or 3rd in 2011, good luck. People are crawling out of the wood work for the arnold.

Yeah Benji Ehlers. One of the reasons I am doing it. Good test on how i perform after weight cut against good competition. Little trial run before Dallas. Yeah the Arnold made me diet back to 175 and i ****ing love ice cream so you know it's a big deal to me!

[LetKalleLift]

I just love to see Kalle squat in the short shorts

I ruv you and your Gorgoues lockes. I'll put up the 225 3x20 video so you can get your fix

[WHT_LIGHTNING]

I ruv you and your Gorgoues lockes. I'll put up the 225 3x20 video so you can get your fix

[csday924]

Yeah Benji Ehlers. One of the reasons I am doing it. Good test on how i perform after weight cut against good competition. Little trial run before Dallas. Yeah the Arnold made me diet back to 175 and i ****ing love ice cream so you know it's a big deal to me!

Good luck with Benji I'd like to face him too. I beat sidwells ass at our last comp and cantwell was mad that I did not show up at nats lol. No diets over here, I think I'm gunna get some ice cream