Pain is weakness leaving the body

[81Ort]

I thought I might try to get some feedback on what I might be doing wrong lately. I have felt like crap the last week and a half and I'm losing weight (not much but enough).

wed. 11/24/04
DL's. 135-12 225-8 315-5 405-3 495-2 605-1x10 singles with 30 sec rest between.
Gym closed early so this was all I could do.


Sat. events
felt like I had been hit by a truck (first time DL'ing in a while)
farmer's walk 355- 100ft. / 355- 120 ft. in ~20 sec.
these felt ok. just a little slow
medley (farmer's and drag 50ft.) 305 / 400 sled 22 sec.

atlas stones- wasn't in the mood to really lift so I just did the 400 with the tacky that was on the stone. -4ft. easy


Tues. Still not in the mood. Maybe because the temp has recently changed?
bench- warm-up/ 305-6/6/4 crapped out on the last set
DB low incline. 100-8/8/6 again crapped out
v-grip push downs. (tri's) 100-8 easy 130-8
reverse push downs 80-10
cleans (to work on form) 225-2 easy

I think I try to muscle up the clean too much. Any suggestions would be great

Sat. 12/4
I feel like I've been run over by a truck.

Exhibton for a neighborhood festival so I went all out.

log max 180-8 230-5 270-1 320(145.5 kg)-1 easy 340- (155) missed twice

Fire Truck pull- 35,000 lbs (15,900 kg) 55ft. -38 sec. the road was not totally flat

Medley
Farmer's walk/tire 400lbs. (182kg)/ 950 (432kg) 50 ft. 21secs. on the farmer's and a slow 5 flips 1:20 total

atlas stones. 40in. barrel with tire on top. 400 -1 easy 460-1 easy. ( took it easy because I was shot) 300- 5.5 ft. platform (no tacky)

65 degree incline log press for reps. 100kg- 16/ 12 -done
totally exhausted.

-These are the workouts for the past week or so.

[81Ort]

I have been reading through a lot of these journals and I have realized that a lot of you guys know a lot about nutrition. I consider myself well educated on the subject and I can write out other people's programs but I have a hard time getting myself in gear. I wanted to see what you guys would recommend for me:

I am a Strongman competitor so I don't need to be ripped but I do want a "clean" physique. I have a large frame and would say I am a meso/endomorph.
295-lbs
~15-18% bodyfat
6'4"
23 years old
9 years of lifting experience

[81Ort]

Program:
mon.
back, bi's, forearms

wed.
Deadlifts/ rotate squats every third week
calves

thurs.
chest, shoulders, tri's

Sat.
event training

current diet: "see food"
I need more cardio for off days(sprint work, hill runs, etc.)

I appreciate any help

[81Ort]

Tue 12/7
back
overhand BB rows. 135-8 185-6 225-4 275-6 x2
underhand 275-6/8 just wanted to get a good pump to let my connective tissue have a break

1 arm rows (DB) 110-8x 4sets
wide grip chins 5/5/3 pathetic. nothing left
cable rows (close grip) 205-10 too easy (no more wieght)

bi's
standing alternates (DB) 70-8 / 60-8 super setted with reverse curls (BB) 70-15

rotational calf press 250-15 305(stack) -20 need more weights in this gym.

worked out alone and had a much faster pace than usual.





Wed. 12/8
shoulders, chest, tri's
BB press (push press)- 135-10 135-3 (needed more warmup) 205-3 245-6/6/6 (left patellar tendon sore)

inc bench 135-10 225-6/6/6/7* too easy
seated DB press 80-8 70-8* shoulders burnt
close grip bench 135-8 225-8 245-7
overhead squats 65-8/ 45-6 first time doing this. HARD as crap
cable cross overs 70-15 squeeze out every rep. still too easy


7:00 is too late for me to start my workout

[81Ort]

Fri. events.

Body way more beat up than I thought.

stones (no tacky) 300, 330, 400 all easy, PR with the no tacky 400
Farmer's - 400 2 easy picks but no walk. my lower leg is killing me and when I try to walk with weight my right foot wants to turn in.

Yoke 820- 60ft. 2x same problem with foot. this was a PR anyway!

stone carry 330-210ft. just not my best day


Sat. helped at a contest
arm over arm hummer and suburban- 50 ft. 32 sec. this was pretty easy except at the end when they had to go over a small bump

drank way too much last night and now I'm completely exhausted

[RiNgMaSteR]

Strong dude!! Great job on the deads man!!!!

[81Ort]

tues 12/14
light workout to loosen up from Fri/Sat

rotational calf press- 360-15
squat 185-10
bench 275-6
inc. db press 65-15 slow and paused
DB skull crushers 50-10
abs and light cardio

I think this really helped to loosen up my sore muscles. I will try to DL tomorrow.

[81Ort]

thurs. 12/16
Deadlift 135-10 225-8 315-6 405-2 495-1 585-1 685-1/x
really pissed off, supposed to do 6 singles with this weight!

shrugs (no belt) 405-6 675-20 405- 1+20sec hold at the top

pullovers 125-8 easy

been drinking too much lately because of company being in town.
starting to get serious about my upcoming contest now. no more panty-ass workouts

[BigBoyBruiser]

panty-ass workouts? Hardly. Very impressive training bro.

[Fullback_45]

Insane streangth bro. Loveing this journal already!

[81Ort]

Tues. 12/21 Starting new workout plan

Good mornings 135-8 185-10 first time doing these, felt pretty good

speed squats 135-8 225-8 315-6 315+Blue bands 2x8 sets 45 sec. rest
these felt better than I thought they would

rack pulls (2" below knee) 225-4 405-2 585-1 765-1 easy
needed straps because my left hand is screwed up

speed DL (sumo) 405- 20 singles
about 15 secs. rest. all reps under 1 sec.

seated DB curls/ rev. BB curls (strict) 55-12/50-12 x2 sets easy/ nice burn

BB curls 135-8 nice finish to a great workout

back-3+20singles/ E- 1 Med-2 / 1-light
legs-8 speed/ E-1 light
Bi's-3/ E-2 light /1 Med-1

Have a slight pull in the middle of my right erector- don't think it's serious

[81Ort]

12/22 WED.

bench (warm up) 135-16 185-9 225-6

seated axle press off rack (no back) 125-6 175-6 215-1 195-3/4 down right pathetic -started from below the chin off the rack

chain bench with axle(40lbs each side) 125-6 225-5x 4sets
way too easy (+10lbs next time)

close grip axle press(3boards) 215-3 265-3 295-5 (+10lbs.)

DB skull crushers 55-8/7(+1spotted)

push ups 10x 5sets
I can really tell I haven't worked my shoulders in a long time. My press sucked!! WWJD

shoulders 3/ E1 -3 heavy
chest 5/ E1-light E2-4-med1
triceps 4/ E 1-med2 E2-med1

[81Ort]

Fri. 12/24
all speed work
right shoulder a little stiff and I'm a little sore still

12 in. log. (no warm up) 250-1 easy (just had to prove something to myself)

inc. log press (65 degrees) 140-8 210-3x 5sets 30 sec. rest

push ups off dumbells (for stretch and explosion) football style

power cleans (working on technique) 135-10 205-8 255-5+2+2 (30 sec rest) 135-5x 4sets for speed and form

overhead squats 95-5 these are hard as hell- if anyone has technique info please don't hesitate to help.

short and sweet

shoulders-1 /E1- light
chest-6 /E1-light E2-speed
form-5 /E1-med1 E2-speed E3-light (form)

[81Ort]

Sun. 12/26

missed yesterday's event training because of christmas

speed yoke 540-80ft. ~15secx 2sets 640- 80ft. 16.2sec /110ft.-18.4sec.

work on lower leg strength.

[81Ort]

Mon 12/27

good mornings 135-10 225-10 easy warmup

speed squats 135-10 225-8 /set up bench\ 315-4 315+bluebands -2x 8sets
better this week

rack pulls (6in. below knees) 225-5 495-1 675-1 easy 765-x decided against this because my back is a little tight from yesterday -WWJD

speed DL 405 (standing on purple band) -1 easy but back is too tight

BB curls 135-6 155-6 (155-2+135-2) drop set

low back 6/ E1-med1 E2-heavy E3-light
legs 8 /E1-speed
bi's 2 /E1-med2

note: don't do a lot of yoke runs the day before heavy back work

[81Ort]

WED. 12/29/04

push press 135-8 185-6 225-3 275-3 easy 295-3 (almost got 4th) moved hands in about 2" 295-1+ 15 sec. hold at the top

seated BB press (set at nose height) 135+mini bands- 3 225+mini- 3/ (2+2forced) close grip-225+mini- (2+2forced) and 5 sec. hold

close grip off 2 boards 225-5 315-(3+1forced) / (2+1forced)

Hammer strength inc. (weight per side) 90-5 135-6 90-8/2

Hammer strength decline. 90-10 easy

Hammer strength rows 90-10/10 really slow-trying to rehab a rear delt strain
DB skull crushers 60- (3+2forced) / (2+2forced)+6 presses (big set)

standing calf raises 330-20/ 20

leg raises-15

felt really good tonight even though I almost got kicked out for using bands. Sometimes I really hate these f*cking commercial gyms!

S-5 /E1-heavy E2-heavy
T-4 (one superset) /E1 heavy E2-heavy
C-3 /E1-med2 E2-med1
calves-2 /E1-med1

[81Ort]

Thurs. 2/30/04

standing abs 110-10

safety squats to low box 155-10 245-6 335-3 425-2 need to learn form
bench (axle) 125-12
med. neutral grip pull downs. 110-8 155-6/7 slow for (R) rear delt

stiff legged DL (axle) 125-6 215-6 305-6 (double overhand) 405-3 (rev. grip)

rev. hyper ext. 230-15

felt good to do these again

Legs
Q-2 /E1-heavy
H-2 /E1-med-2

Uback-2 /E1-light
Lback-1 /E1-light
cryo.

[Porky]

ur a beast man. awsome workouts

what is alll this eq q h and all that jazz mean?

[Fullback_45]

Thats a kick ass pushpress!!!

[81Ort]

push presses are coming back

the stuff at the bottom of my logs means ie:
bodypart-total sets /exercise 1- intensity level E2 and so on.

this just helps me keep track of how much work I have been doing for each bodypart so I don't overtrain; which I am prone to doing.

[81Ort]

Sat. 1/1/05

warm ups

yoke press 140-8 240-12 (~90sec)

yoke all 80ft. 320 540 720-12.5 sec. good for me MED2

stone carry (through muddy terrain) 50ft. turns 330-263ft.
foot slipped just before first turn and almost lost it. MED2

stones (away from platform) 72"-48" 225,265,300,330,400 ~2 min. this was my worst stone performance ever - was my first time trying it this way
MED2

yoke carry (zercher style) 540-100ft. too easy 720-50' after 3 drops -24sec. HEAVY

one arm yoke press (messing around) 140-1 each arm

perfect ending to a good week of workouts

[Porky]

awsome training. i wish i could try some of those strongmen implement dealies someday. seems like a lot of fun.

ur puttin up some impressive weight what are u current 1rm's ?

[81Ort]

if you are interested I can tell you how to make some of these implements.
it says you are 17 in your info. My cousin is 17 and he's been doing this for over a year and made all his own equipment.

I don't know all my max numbers right now
trying for an 800 DL some time soon
squat 700-2 in a suit after 550-6
log press ~350
bench-? max is not important for strongman
shrug 675-20 some jerking at the end

...and YES, it is a hell of a lot of fun!!!

[81Ort]

strongman websites:
nastrongman.com /click on "the anvil" link (bottom right) for another forum about strongman

ontariostrongman.com

these are two good sites to start off with for info on contests and training.

[Porky]

some monster lifts wow.

thnx for the info sir

[DaneGarreau]

Porky, if you want some info on making strongman equipment cheap then email me at danegarreau@yahoo.com.

[81Ort]

MON. 1/3/05

speed squats bar-22 varied stances 135-10 225-6 225(light band)-3 225(300lbs bands)-2 (too easy) 315(300bands)-2 (too hard) 275(300lbs bands)-2X6sets (just right)

Upper Back (light for rear delt)
med neutral grip pull downs 110-6 160-6x3 sets
wide grip pull downs 160-6x3
rev. grip pulls 160-6x3
close grip neutral pull downs 160-6x 3sets

superset tri. push downs/ concentration curls
110-10/ 50-10 drop set 110-8+70-6/ 50-8+3
this was okay -nice pump anyway

took it easy today because my back was fried from last week- didn't do my speed DL's

Legs-8/ E1-light
U.B. -12/ E1-E4 light
bi's -2/ E1 Med 1
tri's -2/ E1 Med 1

[81Ort]

Wed. 1/05/05

bench 135-15
185-8
225-6
275-3
315-1
365-2 (one forced)
drop set 365-1/ 315-1/ 225-8

incline press
225-8
275-3 (one forced)

squat 135-10

Hammer Strength front military press (weight per side)
45-10
90-10
90-7 drop to 45-10 nice burn

side lateral raises
20-15 all really slow and held at the top

DB skull crushers
70-1
60-6 (one forced)
60-6 (cheat reps)

Pull overs
110-5 (deep stretch and deep breaths)
135-2
150-2 heavy

close grip press
135-15 totally spent

45 degree donkey calf raises
300-15
standing CR.
495-5 too easy
495+hold down by training partner -15
donkey 300-10

calf machine too easy. overall a good workout

chest-9 /E1-heavy+drop E2-heavy
shoulders-3 /E1-light E2-light
tri's-4 /E1-med2 E2-light
calves-3 /E1-heavy E2-heavy

[UnlimitedSteel]

You are one strong mother ****er.

[81Ort]

1/06/05 Thurs. temp dropped 30 degrees in two days

sumo DL b135-12 225-8 315-6 405-3 495-1 585-1 Very low for me.
standard stance-585+80lbs. chains-miss -weak attempt

stopped
too cold. This workout sucked. Hopefully Sat will be better. Back feels overtrained