Black Rhino Revival- Powerlifting/Strongman Log

[FrmrHoss]

You hear that Thad. Squatting 405 DEEP .

[colonel_swizzle]

Thad said he doesn't like to squat deep because something about his O-ring.

[colonel_swizzle]

11/15

Finally a deadlift day that I am happy with in a long time. It was not the amount of weight but that I felt good and fresh with every rep and set.

Deadlift

2 x 10 135
2 x 5 225
2 x 5 315
8 x 3 405
Sumo
3 x 5 315

Low Rows 3 x 16
Cardio 25 mins

[colonel_swizzle]

11/16
I tried out some highland games events on sat. I was a pretty good time. Trained 4 events and think it will be something that I add in here and there when I can make the trip to train with the events. I will probably try a contest next year since there are a few in NC that go on. The events are very different that what I do for strongman. I am still think on a strongman contest to do for next year to knock off some of the rust. Towards the end of year I will have a better plan on what I will do for next year. It could be a very bust 2014.

[NC_Tarheel]

I like Highland Games but I find that my lifts really go down when I focus on throwing.

[colonel_swizzle]

11/17
Well I found out that 2 + 2 = crappy squat. I think I know what is going on but I think I need a couple more workouts to know for sure.


Squat
2 x 10 135
1 x 8 225
1 x 5 275
1 x 3 315
1 x 3 335
4 x 3 365
1 x 2 405

Cardio 25 mins

[colonel_swizzle]

I like Highland Games but I find that my lifts really go down when I focus on throwing.

Interesting that your lifts went down. How much did they go down? I will find out how much my crappy lifts go down. I don't know much event training I will do before my first contest but I might switch to highland games as my change of pace instead of strongman.

[NC_Tarheel]

Interesting that your lifts went down. How much did they go down? I will find out how much my crappy lifts go down. I don't know much event training I will do before my first contest but I might switch to highland games as my change of pace instead of strongman.

It's been a few years since I did HG but I was throwing 2-3 times a week and it was just hard to get any heavy lifting in.

I think a lot of the HG guys squat heavy in the off season but do a lot of Olympic stuff year round.

[colonel_swizzle]

It's been a few years since I did HG but I was throwing 2-3 times a week and it was just hard to get any heavy lifting in.

I think a lot of the HG guys squat heavy in the off season but do a lot of Olympic stuff year round.

I can see why they do Olympic lifting a lot after doing some of the events like the weight for height.

[colonel_swizzle]

11/20
I shouldn't of been lifting at all because I gave blood earlier but I knew with the increase of hours and days at work I had to get in my bench workout but just modify it alittle. Less reps on the night just get in a descent workout and be happy. So that is what I did pretty much. I went up higher than I expected but it was ok.


Bench
1 x 10 135
1 x 8 185
1 x 5 225
1 x 3 245
1 x 2 275
1 x 2 295
1 x 3 315 last rep paused
1 x 1 335
1 x 10 225


Face pulls 3 x 15
Standing dumbbell press 3 x 8
incline press 3 x 8

[colonel_swizzle]

11/21

Today was another pretty good deadlift workout. I am feel my body getting back into lifting better. I am less fatigue while lifting. My deadlifting is getting back to being explosive again. I still have a long way to go but I am getting the feeling. I just have to do that with squats and I will finally put up some better than average numbers in 2014.


Deadlift

1 x 10 185
1 x 5 225
1 x 3 315
1 x 3 365
1 x 1 405
5 x 1 455 1 min rest between sets

Rows 4 x 8
Abs 3 x 20
Seated calf 4 x 12
Seated leg curls 3 x 10

[colonel_swizzle]

This week I have do just minor lifting because on monday I remebered that my meet is next wekend will update then or if I get any questions.

[colonel_swizzle]

I went to the USAPL American Open On Dec 8. Came back in one piece. I will have a video up soon telling how the meet went. Also my attempts. After I got back from the trip I have been working non stop.

[NC_Tarheel]

How much longer you got til you graduate??

[colonel_swizzle]

Not soon enough.

[NC_Tarheel]

Not soon enough.

Ha ha ha. I hear that.

[colonel_swizzle]

So yeah I am going to get back into updating this log again. I will update what I did so far this week, later tonight. I have no plans as of yet for meets.

My last meet USAPL American Open
Squat 440
Bench 348
Dead 573


I have video of bench and dead non of the squat.

[NC_Tarheel]

So yeah I am going to get back into updating this log again. I will update what I did so far this week, later tonight. I have no plans as of yet for meets.

My last meet USAPL American Open
Squat 440
Bench 348
Dead 573


I have video of bench and dead non of the squat.

You still planning on doing the Brute meet??

Also, I'll be up in Greensboro again for work the second week of February if you want to lift. I'm picking up a stone from Bowman as well.

[colonel_swizzle]

You still planning on doing the Brute meet??

Also, I'll be up in Greensboro again for work the second week of February if you want to lift. I'm picking up a stone from Bowman as well.

I will try and make the brute meet not sure right now.

I am always ready the lift with the legend Thad. If your lucky you will lift with Tom too. Straps up

[colonel_swizzle]

Monday

Bench

Warm up
1 x 1 325
5 x 3 285

Assistance work
Tricep pushdown
incline bench
incline dumbbell


Squat

Warm up
1 x 3 315 All paused
1 x 3 365 Last Rep Paused
1 x 1 405 Paused
1 x 1 455
1 x 10 315 (5th rep and 10th paused)

[colonel_swizzle]

I have been using a new tool to help out my benching called the Bench Blokz. I like so far going to do a write up on it when I use it some more. Here are some clips of the first time I used it.

365 x 2


385 x 2


425 x 1

[colonel_swizzle]

Fri

AM Session

Bench - Medium
1 x 20 95 All Paused
1 x 12 135
1 x 10 185
1 x 5 225
1 x 3 275
1 x 1 295 Paused
1 x 2 315
1 x 1 315 Paused
1 x 1 315 Paused
1 x 8 225



PM session

Deadlift


1 x 8 185
1 x 5 225
1 x 3 315
1 x 1 405
1 x 4 410
1 x 2 455
1 x 3 495
1 x 4 405

Rack pulls
1 x 5 405
1 x 3 455
1 x 3 495
1 x 2 545

[colonel_swizzle]

Sat

Squat
1 x 10 135
1 x 5 185
1 x 5 225
1 x 5 275
1 x 3 315
1 x 3 385
1 x 5 315

[colonel_swizzle]

Wed
Bench
1 x 10 95
1 x 10 135
1 x 8 185
1 x 5 225
1 x 3 275
1 x 2 295
1 x 1 315
1 x 2 325
5 x 3 285

[colonel_swizzle]

Thursday

AM
Squat (All Paused)
2 x 10 135
1 x 5 185
1 x 5 225
1 x 5 275
1 x 3 315

Bench Close Grip Paused speed

1 x 10 135
1 x 10 185
2 x 5 225
1 x 5 245

PM

Deadlift Speed
1 x 5 135
1 x 5 225
1 x 5 315
1 x 1 405
1 x 1 475
1 x 1 525
1 x 3 495
1 x 5 405

[colonel_swizzle]

So at this point with work going crazy I am still getting in workout in but they are going poorly. I am going to take a couple of months off from my regular program training and just have fun working out in the gym again. I will just post up some videos of random stuff here and there. I am going to try to see what my double over hand axle deadlift is at. Last time I tried was 400. I like grip stuff so putting that back into my workouts. Some strongman stuff again.

[NC_Tarheel]

So meet is off??

Don't forget I'll be there in like two weeks. I'll text you on that Sunday and see what your schedules like.

[colonel_swizzle]

I haven't forgotten. I'm still working out but not doing a true powerlifting program. I still have not found anyone to cover for me. Everyone is a wait and see mode to take my shift.

[colonel_swizzle]

So I am back with my training log. Started in February to try to really get back into strongman. First contest back came in 4th. Should of had 3rd but lack of conditioning equaled a poor effort on stones. This past contest worked more on getting back in shape for strongman rather than events because went from day shift to night shift. Came in 2nd and qualified for nationals. Right now I am a long ways away but I am going to put more focus on event training and conditioning.
I will be going off the cube method for strongman with some tweaks here and there that work better for me. I will try and record videos but it's hard because I train alone most of the time and not to many great places to set up a camera. I will post all my workouts here. I will start up my YouTube channel again with training and thoughts about the program.

[colonel_swizzle]

Week 1 day 1 10/6/14

Squats (speed work)

1 x 10 135
1 x 5 225
1 x 5 315
1 x 3 365
1 x 1 405 added belt
Working sets no belt 30 second rest between sets
8 x 2 275

Assistance
Sumo deadlifts speed
1 x 5. 135
1 x 5. 185
1 x 5. 225
1 x 5 275
1 x 5 315
1 x 1 365
1 x 1 405

Standing calf raises
3 x 25