Road to a Pro-card in '08

[Strongman427]

Figured I'd keep a log of work-outs, thoughts and the like. I suppose a little backround is in order so here goes: My name's Justin and I'm from CT. I'm 25 5'11" and about 315lbs. I've been lifting pretty seriously since I was a junior in highschool, but with no clear cut goal. This past year I started trainging specificallly for Strongman. I've always been fasinated by the feats of strength I saw ESPN's World's Strongest Man as a young kid and I thought it would be pretty cool to be able to do it. Well this year I finally got the chance to train and compete and I fucking love it. Did three contests this past year and they were all great. So now the focus is on becoming a pro. Ok enough with the blabber here's some training.


12/31/07

Front Squats- worked up to 2 sets of 5 with 235(6 total sets)
Bottom Squats- three singles : 225,315,365
Overhead Squats- 4 sets of 10, first 2 at 65 last 2 at 75
Ab Downs- 3 sets of 15 at 70
Side Bends- 3 sets of 12 at 80

1/1/08

Close Grip- worked to a set of 3 with 295(5 total sets)
Incline DB- 2 sets 25 and 20 both with 55
Superset
Barbell Rows- 4 sets of 12 at 225
Face Pulls-4 sets of 10 at 125

Shrugs- 4 sets of 12 at 405
Incline DB Curls-4 sets of 12 at 25

1/2/08

Just a lil grip work and cardio

C.O.C- did 3 sets of 5 with the #2 then 15 with the #1 and 25 with the trainer
Wrist Levers- 2 sets of 10 with my curl bar
Then just messed around and ripped a couple phone books which is always fun
30 mins of cardio on eliptical


1/3/08

Squats- worked up to a set of 3 with 445(8 sets total)
Lunges(holding DB's)- 3 sets of 8 at 55
Romanian DL-3 sets 12,10,8 with 135,225,315
Ab Complex
Sprinter Sit-ups- 3 sets of 20
Toe Touches- 3 sets of 20
Hip Thrusts- 3 sets of 10

[Strongman427]

1/4/08

DB Floor Press(palms in)-4 sets of 15 at 65
Superset
Chins-3 sets of 8
Rear Delt Flyes-3 sets of 12 at 30

DB Laterals- 4 sets of 12 at 35
Superset
Shrugs-3 sets of 10 at 455
Overhead DB Extentions-3 sets of 15 at 80

Event Day Tomorrow

[IRBS]

I saw overhead squats...I'm subbed.

Nice work bro!

[brandona]

I saw overhead squats...I'm subbed.

Nice work bro!

And phone book tearing, one of my personal favorite pass times...good shit bro...

-B

[boar]

wats good Justin,

I never thought I would see another strongman on this forum. I train strongman over the summer out of boston mass at tps and had my first show at waltham, mass at the end of august. I have been training at southside in milford ct during the school year.

Do you train out of the strongman gym down in ct because I know there is a gym within the south ct area.

I am looking forward to seeing your training posts. Most likely I will learn something about strongman training from your training log.

-nick

[Strongman427]

Thanks for the support fellas. Nick I train up in Southington. I know a bunch of guys that train at southside, they sometimes come up and mess around with some strongman stuff.


1/5/08

12'' Log- Few warmup sets the 250x5 and 270x3 clean and press every rep
Yoke- all runs about 60ft. 290,380,470,560,650 all felt pretty fast didn't time anything
Stones- couple warmups with the 175 then 240x5 all one-motion and 275x5 all done to 48" box
Tire- 2 sets of 5 flips, tire is in the 600-700 range
KB Swings- 2x12 with the 100lb then 2x12 with the 136lb
Rolling Thunder- 4x3 with 145lb

Pretty good day overall, stones are starting to come back after not trainging them for a while, and all the yoke runs felt pretty stable.

[boar]

Thanks for the support fellas. Nick I train up in Southington. I know a bunch of guys that train at southside, they sometimes come up and mess around with some strongman stuff.


1/5/08

12'' Log- Few warmup sets the 250x5 and 270x3 clean and press every rep
Yoke- all runs about 60ft. 290,380,470,560,650 all felt pretty fast didn't time anything
Stones- couple warmups with the 175 then 240x5 all one-motion and 275x5 all done to 48" box
Tire- 2 sets of 5 flips, tire is in the 600-700 range
KB Swings- 2x12 with the 100lb then 2x12 with the 136lb
Rolling Thunder- 4x3 with 145lb

Pretty good day overall, stones are starting to come back after not trainging them for a while, and all the yoke runs felt pretty stable.

Those are some solid numbers. I also like doing that type of volume training with stones. Whats rolling thunder by the way?

Are you thinking about going to the mohegan sun show? I'm going and a couple of guys from tps are coming down, harley is going and rhodes is going to be there too.

[Stiff]

Always looking to learn more about strongman. Keep the workouts coming!

[Strongman427]

Nick Rolling Thunder is a one arm Deadlift handle. It's a 2.5inch rotating handle the you just put on a loading pin and lift. It's sold by ironmind if your interested, it's great for the grip. I more than likely going to Mohegan, one of the Pros I train with just got invited to compete b/c of the injury to Kevin Nee so if he competes there's no question I'll be there. Hope your training is goind well.

1/7/08

Front Squats- some warm-ups then 275x5 and 315x3
Overhead Squats- 2x10 at 75, 2x10 at 95
Goodmornings-4x10 95,135,185,225
Abdowns-3x20 at 70
Cable Side Bends-3x15 at 125

Pretty good work today, felt good on the front squats used a belt for the first time on those. Still got a lot of work to do before June but I got time, just gotta keep plugging away.

[IRBS]

Awesome work bro. What happened with Kevin?

[boar]

Nick Rolling Thunder is a one arm Deadlift handle. It's a 2.5inch rotating handle the you just put on a loading pin and lift. It's sold by ironmind if your interested, it's great for the grip. I more than likely going to Mohegan, one of the Pros I train with just got invited to compete b/c of the injury to Kevin Nee so if he competes there's no question I'll be there. Hope your training is goind well.

1/7/08

Front Squats- some warm-ups then 275x5 and 315x3
Overhead Squats- 2x10 at 75, 2x10 at 95
Goodmornings-4x10 95,135,185,225
Abdowns-3x20 at 70
Cable Side Bends-3x15 at 125

Pretty good work today, felt good on the front squats used a belt for the first time on those. Still got a lot of work to do before June but I got time, just gotta keep plugging away.

Thats unfortunate that kevin nee might be out of commission. He did so well at mohegan last year and did well on the wsm on espn. I congradulate your lifting partner on getting invited to compete.

[Strongman427]

IRBS Kev tore his bicep so he's out of commision for a while.

1/8/08

Incline- warm-up then 275x1 and 245x3
Sandbag Press- 2 sets 8,12 both with 150lb sandbag
Superset
Seated Cable Rows-4x12 at 250
Seated DB Powercleans- 4x8 at 30

Shrugs- 4x8 at 475
Log Curls-4 sets 15,12,8,8 at 60,80,100,100

[Strongman427]

1/10/08

High Box Squats- warm-up then a single with 605. Was planning on doing a triple but I think I set the bar a lil too high in the rack so when i stood and back out i kinda smashed my hands on the rack and got a lil off balance. It went up easy though so I'll get the tripl next time.

Pullthroughs-4x12 90,100,110,120
Ab Complex(no rest between exercises, about a min rest between sets)
Sprinter Sit-ups-2x20
Toe Touches- 2x20
Hip Thrusts-2x12

[Strongman427]

1/11/08

Log Floor Press-4x15 at 150
Superset
Straight Arm Pulldowns-4x12 at 60
Band Pull-aparts- 4x12 using 2 monster mini's

Dumbell Press- 4x12 at 55
Superset
Shrugs-3x8 at 405
Tri Pushdowns- 3x20 at 70

[Strongman427]

1/12/08

12" Log- 140x5,230x5,280x2,300x1,320x0 just missed the lockout this will go up the next time I do Log
Yoke- All runs 60' 290,380,490,580,780,870x25
Farmers- 250x60',300x25', 1 hold with the 300 for about 10 seconds
Tire-4x5 flips with the 600

[Mean Machine]

Nick Rolling Thunder is a one arm Deadlift handle. It's a 2.5inch rotating handle the you just put on a loading pin and lift. It's sold by ironmind if your interested, it's great for the grip. I more than likely going to Mohegan, one of the Pros I train with just got invited to compete b/c of the injury to Kevin Nee so if he competes there's no question I'll be there. Hope your training is goind well.

1/7/08

Front Squats- some warm-ups then 275x5 and 315x3
Overhead Squats- 2x10 at 75, 2x10 at 95
Goodmornings-4x10 95,135,185,225
Abdowns-3x20 at 70
Cable Side Bends-3x15 at 125

Pretty good work today, felt good on the front squats used a belt for the first time on those. Still got a lot of work to do before June but I got time, just gotta keep plugging away.


You must mean Poundstone then correct? If so you have got yourself one hell of a training partner.

[Stiff]

Just a question...

Where is an economical place to get decent strongman equipment?

[Strongman427]

Mean Machine, yeah I'm talking about Poundstone didnt wanna mention his name before he officially decided to compete. The other pro I train with is Tom McClure who is an absolute monster. Stiff Pitbull Strongman is a great place for equipment. Just send an e-mail to Alan Benninga at pitbullk9@yahoo.com and he'll tell ya what he's got. Great quality stuff, we have a bunch of stuff from there.

1/15/08

Bottom Bench with the Axle- 70x8,110x5,160x5,200x3,250x3,290x1,290x1
Seated Log Overhead Lockouts- 240x3,260x1,260x3,270x3,280x3
Hammer Curls-4x10x45
Skullcrushers- 4x20x90
Abdowns- 3x15x70

[Stiff]

Thank you for the rapid response.

[Strongman427]

1/17/08

18" Pulls- 295x3,385x3,475x3,565x1,655x1,705x0,755x0 Got the 705 above my knee just couldn't finish the lockout and broke the 755 off the boxes but not much more
SSB Squats-155x3,245x3,335x3,425x2
Cleans from the 18" boxes- 185x3,225x3,225x3
Reverse Hypers- 4x10x180

[bovat]

looks impressive

[Mean Machine]

That's awesome dude. You have got two monsters for training partners. McClure is one of the largest men I have ever seen. He could do some serious damage someday. Hope Derek does well at the Mohegan. I was gonne be cheering for Kevin but since he is out I'll be rooting for Derek instead. He is the one guy that could really challenge Pudz and I would love to see him qualify for WSM.

[Strongman427]

So I went to the Mohegan Sun this past saturday to cheer on one of my training partners Derek Poundstone. With 13 days notice and a fuck up on the first event he was somehow able to pull out the victory. It was fucking awesome, he qualified for WSM'08 and beat Pudz in the process.

1/22/08

Incline Log- 60x10,110x6,150x3,200x3,250x3
Bottom Close Grip- 135x3,225x3,245x3,245x3,245x3
Rope Pushdowns-70x12x3
Abdowns-80x12x4

[boar]

So I went to the Mohegan Sun this past saturday to cheer on one of my training partners Derek Poundstone. With 13 days notice and a fuck up on the first event he was somehow able to pull out the victory. It was fucking awesome, he qualified for WSM'08 and beat Pudz in the process.

1/22/08

Incline Log- 60x10,110x6,150x3,200x3,250x3
Bottom Close Grip- 135x3,225x3,245x3,245x3,245x3
Rope Pushdowns-70x12x3
Abdowns-80x12x4

Yea that was an amazing victory for poundstone. I extend my congrats to him.

justin, I have a show in the beginning of the summer in mass and I am going to hopefully start training strongman down here in CT. Rhodes is helping me contact the strongman connection in southington. catch you on the flipside.

[Strongman427]

1/23/08

Just a Little grip work and cardio today

Last 2 finger plate pinches- 20,12,12,10 x 5,10,10,20
Thick Bar Holds- 110x45sec,200x30sec,250x22sec,300x14sec
Pinch- 5x70,6x70,4x70

Cardio on the Eliptical- 2 mins warm-up then 6 30 sec. intervals at all out sprint with 1min between then couple minute cool down.

[Strongman427]

1/24/08

High Box Squats- worked up to 605 for a single. tried to get another rep and got stuck in the hole and had to dump it, luckily my rack held up but I bent the hell outta my bar. Guess it's time for a new one
Goodmornings-225x5,275x5,315x5,365x5
Pullthroughs-4x15x90

[Strongman427]

1/26/08

12"Log- warm-up then 280x5,300x1,300x1
8" Log- 240x3,275x3,275x3
Farmers- 140x130', 250x65',300x50'
Yoke- 490x65',690x65'
Stones- 275x3x2, 320x1 All to 48" Box

[Strongman427]

1/28/08

Front Squats- 95x10,135x5,185x5,225x3,315x1,365x2
Speed Squats- 225x3,225x3,225x3,225x3,225x3,225x3 in additon to the bar weight had both my monster mini's on the bar which add about 90lb each at the top. about 30 sec rest between sets
Overhead Squats- 135x5,135x5,135x5
Abdowns-50x20,60x20,70x20 just rested long enough to add weight between sets
Lying Leg Raises- 18,18,15 just bodyweight

[Strongman427]

1/29/08

Bottom Bench(with 2" Axle)- 70x10,110x6,160x5,200x3,250x1,290x2 PR
Bench Lockouts(with 2" Axle)- 290x1,340x1,380x1,430x1,460x1,480x1 PR's on the last 3 sets. This was about a 2"-4" ROM
Log Rows- 240x6,290x5,320x5,350x3,350x3 PR's on the last 3 again
T-Bar Rows- 270x8,315x6,365x5,400x3 PR
Pushdowns- 3x20x50

Great day today PR's everywhere,just when I was starting to be a little disappointed with where I'm at. Deadlifts thursday, hope things go as well or better.

[Stiff]

You are moving a TON of weight here. Have you chosen any specific times to compete this year?

[Strongman427]

You are moving a TON of weight here. Have you chosen any specific times to compete this year?

Thanks man, I leaning towards doing a show in Jersey in June

1/31/08

18" Pulls- warm-ups then 650x1,700x1 PR Finally hit 700 been trying for what seems like forever
Cleans from 18"- 5x3x230
SSB Squats- worked up to 425x2
KB swings- 4x12x100

[Strongman427]

This is something I wroted and posted up on my Myspace page a while back, figured I'd post it here. The people on here will probably appreciate it more anyway.


Well I can't sleep right now, too many thoughts running through my mind. Just thinking about what it will be like when I accomplish the goal I have of becoming World's Strongest Man. I'm sure the laughter has begun so I'll give ya minute before I continue............................. I love the snickers and jeers from the doubters. I save them all up and use it as extra motivation when I start gettin tired during a trainin session. Most people prolly think its impossible, I on the other hand think it is inevitable. The hardest part of any journey is always the first step, but once you take that step the path is clear as day. I love the fact that I'm pursuing a dream when most people just let theirs die, not willing to put in the effort or sacrifice to bring them to life. Its not a question of if I will accomplish my goal, but a matter of when and how many times over.Right now it may seem like a long way off, i know there are hundreds of people out there right now who are bigger,stronger,more experienced, have better technique and so on, but there is noone who will outwork me. I sacrifice everything to realize my dreams, and that sacrifice and hard work will pay off. Some people say I'm not normal for doin the things I do. I say what qualifies as "normal" and who makes that qualification. In my opinion "normal" is going with trends and trying to be like everyone else to fit into society, giving up dreams and individual thought along the way. Thats no kind of way to live if you ask me, always trying to do things in a way in which you'll be accepted, seems like a wasted life. I mean we only get one shot here so why not live on your own terms and not worry about the "norm" or what other people think about you. Fuck them if they dont accept you for who you are, you dont need people like that in your life anyway. So I'll be here continuing to fight for my dreams, so if that makes me not "normal" thats fine with me, from where I'm sitting "normal" doesn't sound all that great.

[Stiff]

Anybody who has ever laughed at you obviously hasn't seen the kind on weight you move. You aren't yet a pro (something soon to be rectified) and you are an inspiration to us here. Keep up the hard work. Your dreams will soon come into fruition.

[Young&Hungry]

Amazing stuff in here bro, you are moving a fucking shit-ton of weight in here. You're gonna dominate that pro-card show of yours like it's your day job with the training you're doing, and having a guy like Poundstone to train with makes it so much better. I do a powerlifting/olympic mix and I'm from CT also, so I'm getting a lot of ideas from your log.

I have a few questions, how do you do a "bottom bench", and what are some of your favorite things to do for grip work? Much appreciated bro, keep it up bro your log is truely inspiring.

[Strongman427]

Thanks for the support fellas, it means a lot. Young to do bottom benches set yourself up in a power rack with the saftey bars at a hieght so that when you lay back on the bench the bar just touches your chest. Then press up from the bottom, much harder than regular bench b/c you can't get too much of an arch. As far as grip work: platepinches,thick bar DL, COC grippers,Rolling thunder, reverse curls with a thick bar, nail bending, rope pull-ups are some things I like doin

2/2/08

8" Log- some warm-ups the 285x3,305x2,325x0 just missed the lockout on this, my trainging partners said it looked like my left arm gave out at the top, so I'll have to work in more lockout and tricep work
Farmers- 250x60 and that was about it, back still sore from DL thursday
Yoke- 490x60,690x60,780x60,890x25,1000x about 5 steps was very happy with this, the 780 felt very stable
Rolling Thunder- 115x5,165x1,150x3

[boar]

This is something I wroted and posted up on my Myspace page a while back, figured I'd post it here. The people on here will probably appreciate it more anyway.


Well I can't sleep right now, too many thoughts running through my mind. Just thinking about what it will be like when I accomplish the goal I have of becoming World's Strongest Man. I'm sure the laughter has begun so I'll give ya minute before I continue............................. I love the snickers and jeers from the doubters. I save them all up and use it as extra motivation when I start gettin tired during a trainin session. Most people prolly think its impossible, I on the other hand think it is inevitable. The hardest part of any journey is always the first step, but once you take that step the path is clear as day. I love the fact that I'm pursuing a dream when most people just let theirs die, not willing to put in the effort or sacrifice to bring them to life. Its not a question of if I will accomplish my goal, but a matter of when and how many times over.Right now it may seem like a long way off, i know there are hundreds of people out there right now who are bigger,stronger,more experienced, have better technique and so on, but there is noone who will outwork me. I sacrifice everything to realize my dreams, and that sacrifice and hard work will pay off. Some people say I'm not normal for doin the things I do. I say what qualifies as "normal" and who makes that qualification. In my opinion "normal" is going with trends and trying to be like everyone else to fit into society, giving up dreams and individual thought along the way. Thats no kind of way to live if you ask me, always trying to do things in a way in which you'll be accepted, seems like a wasted life. I mean we only get one shot here so why not live on your own terms and not worry about the "norm" or what other people think about you. Fuck them if they dont accept you for who you are, you dont need people like that in your life anyway. So I'll be here continuing to fight for my dreams, so if that makes me not "normal" thats fine with me, from where I'm sitting "normal" doesn't sound all that great.


Yo Justin,

I hear you all the way bro. It feels like you took my words/thoughts write of my mind. Keep truckin man and leave the doubters and haters in the dust.

I get alot of animosity from people even my family. Many of my close friends think I am getting fat and I have outsiders that say things like "oh well you need to be taller in order to be a strongman and stuff like that".

Anyways, April got back to me and said the group was too big. She said that they are planning to get a gym at some point. I appreciate it if you can keep me posted about this. So for now I am stuck with training with Rhodes and the southside gang.

Impressive event day. Thats a good log press and you ll stick the 325. Very impressive yoke!

Until then, stay Animal!

-nick

[Strongman427]

Thanks Nick, yeah out group has been expanding and it's definately a little too big now. April said she's been getting calls and e-mails just about everyday since Poundstone won Mohegan. I'll definately keep you posted on the gym.

2/4/08

Axle Closegrip- 20x60,20x110,20x160,15x200,15x200
Pulldowns- 5x20x120
Seated Sandbag Press- 3x12x100 these were much harder than standing presses with the 150, no legs at all
Straight Arm Pulldowns-4x15x50
Shrugs- 12x365,10x365,10x365

[Strongman427]

2/5/08

Squats- warm-up thne 405x1,495x1 wanted to go heavier but felt a bit of pain in my lat on the 495 so I decided to stop while I was ahead
Front Squats- 4x3x225
Stiff Leg- 3x6x235 did these standing on plates and also used my 35's to make it lower. the start was about and inch above the top of my foot
Pullthroughs- 3x10x100

[strongkid963]

nice log, which platninum+ you going to?

[Strongman427]

nice log, which platninum+ you going to?

Well I was gonna do Iowa but it filled up before I could send my entry in, so as of now I'm gonna do the Jersey show and try to qualify for Nats.

2/7/08

Incline Log- 60x10,110x6,150x4,200x2,260x2
Log Lockouts- 260x3,290x3,310x3
Barbell Rows- 275x6,315x6,345x6,365x4
DB Rows- 3x20x80
Face Pulls- 3x15 with green band
Hammer Curls- 3x12x50 did these with the rope attatchment from the low pulley

[Stiff]

Could you explain exactly how you perform a lockout?

[Strongman427]

Could you explain exactly how you perform a lockout?

Lockouts are just the top portion of the specific lift. For example on the Log I set the saftey pins so the log just brushes the top of my head and push up from there to full lockout.

2/8/08

Speed Box Squats- warm-ups then 7x3x245 plus light bands which add 115lbs at the top
Lunges- 12,12,15,20 did these with the strong bands, just wrapped the band around my rack and the other end around my waist and stepped away from the rack
Pullthroughs- 4x15xaverage band
Abdowns- 20x50,20x60,20x70

[Stiff]

Thanks for the answer. I wasn't sure if they were the same thing I was thinking.

Workouts still looking good. Keep at it.

[Strongman427]

So we started out the day by driving over to a relative of Tom to trade our cute little 600 tire for something a little more manly. There were 4 monsters over there and after 2 hours of debating which 1 to take we ended up taking 2 and driving back to bring the 600 back where we had gotten the other ones. Then it was time to train. Oh and it was snowing the whole time which was super.

2/9/08
12" Log- warm-up then 280x3,300x2,300x3
Farmers Holds- 280x about 20secs.
Plate Presses- 150x22,160x12

[strongkid963]

#stone had that 880 deadlift-crazy

looking at wesleys log quick question: you train with cronin, and wesley too, i hink so, not sure?

[Strongman427]

looking at wesleys log quick question: you train with cronin, and wesley too, i hink so, not sure?[/QUOTE]


Yup

2/11/08

Axle Floor Press- 20x60,20x110,20x160,12x200,12x200
V-Grip Pulldowns- 15x120,15x130,15x130,15x130
DB Press- 4x20x45
Upright Rows- 3x12x135
Abdowns-3x10x75

[Young&Hungry]

Good shit as always Justin. Just kind of curious, what does your split look like? Not exactly asking for one carved out in stone, but I like your shit and I'm always looking for ideas. Very cool stuff you do, and at 315 pounds it's sure working for you bro.

[Strongman427]

Good shit as always Justin. Just kind of curious, what does your split look like? Not exactly asking for one carved out in stone, but I like your shit and I'm always looking for ideas. Very cool stuff you do, and at 315 pounds it's sure working for you bro.

It's pretty much light upper body,max lower,day off, max upper,light lower, events

2/12/08

Deads- 230x5,320x3,410x3,500x1,590x0,590x1,620x0 Broke it off the ground, just gotta get back in the groove haven't done these off the floor in months. Then we drop back to 410 and did 8 triples
Stiff Leg-4x10x230
Barbell Rows-4x10x190

[Strongman427]

2/14/08

Closegrip- 95x10,135x8,185x4,225x2,275x1,305x4
Closegrip Lockouts- 305x2,335x1,365x1
Pullups- 4x5 just bodyweight
Facepulls- 4x15 with green band
Shrugs- 405x10,495x8,585x5,655x3

[Stiff]

That's some crazy deadlifting... then pullups the next day!

[Strongman427]

Thanks bro, we moved pretty fast through all that as well, only took about an hour

2/15/08

Speed Box Squats- warm-up then 8x3x265 plus light bands
Zercher Squats- 110x6,160x6,200x5,200x5
8" Log Cleans- 150x5,200x5,250x10 almost fell over after the last set, I did 5 then rest 25secs then did 3 rested 20 then 2 more. Extremely tough

[Stiff]

Thanks bro, we moved pretty fast through all that as well, only took about an hour

2/15/08

Speed Box Squats- warm-up then 8x3x265 plus light bands
Zercher Squats- 110x6,160x6,200x5,200x5
8" Log Cleans- 150x5,200x5,250x10 almost fell over after the last set, I did 5 then rest 25secs then did 3 rested 20 then 2 more. Extremely tough

Log are one piece of equipment I don't have access to and I'm a little jealous.

[Strongman427]

2/18/08

Axle Incline- 70x15,110x10,160x8,200x10,200x8,200x8
Pulldowns- 4x15x140
Overhead Triceps Ext.- 120x15,130x15,140x15,150x15
Axle Curls- 70x15,70x15,80x12,80x10
Abdowns-3x15x70

Just as a sidenote measured my arms after this workout and they came in at 21" sweet haha

[Young&Hungry]

Good session bro. Your numbers sure as hell justify those 21" you're rockin! I really dig the workouts you've got in here, keep it up.

[Strongman427]

Good session bro. Your numbers sure as hell justify those 21" you're rockin! I really dig the workouts you've got in here, keep it up.

Thanks bro

2/19/08

Squats- worked up to 545x1 then dropped to 315 and did 8 triples with a min rest in between
Front Squats-5x8x200
Goodmornings-4x10x170

[Strongman427]

2/21/08

Incline- warm-up then 275x3
Bench Lockouts- 315x1,405x1,405x1
Barbell Rows- 4x10x225
Seated Cable Rows- 4x15x190
Shrugs- 4x10x405

[Strongman427]

2/23/08

Push Press- 95x10,145x5,195x5,225x3,255x2
Sandbag Press- 4x15x150
Band Assisted Pull-ups- 2x12 with green band,2x10with purple band
8" Log Cleans- 150x5,240x3,270x5,270x4
C.O.C- Trainerx10,#1x5,#2x3,#2x3,#2x3,#1x15
Nail Bending(Ironmind nails)- Yellow,Yellow,Blue,Blue

[Stiff]

C.O.C ? What is this?

[jeff00z28]

Just a question...

Where is an economical place to get decent strongman equipment?

x2. There is the BIGFOOT headquarters (monster trucks) that works on bigfoot and other famous monster trucks by my house. they might have some tires to spare lol

[Strongman427]

C.O.C ? What is this?

They're hand grippers sold by Ironmind, great for crushing strength

2/25/08

Floor Press- 95x20,95x20,135x20,185x20,205x15
T-Bar Row- 4x20x180
Rope Pushdowns- 4x20x50
Hammer Curls-4x20x30

[Stiff]

They're hand grippers sold by Ironmind, great for crushing strength

2/25/08

Floor Press- 95x20,95x20,135x20,185x20,205x15
T-Bar Row- 4x20x180
Rope Pushdowns- 4x20x50
Hammer Curls-4x20x30

Great, I ordered some last week!

Workout looks intense. Do you have a favorite event?

[Strongman427]

Great, I ordered some last week!

Workout looks intense. Do you have a favorite event?

Nice you'll like them quality item, don't really have a favorite event to tell ya the truth.

2/26/08

Deads- Worked up to 465x2 then dropped down and did 8 triples with 375 with about 1 min rest between sets
Stiffleg- 4x10x225
Barbell Rows- 4x10x185

Moved very fast through this, whole workout took about 45 mins

[Strongman427]

Had a great time this weekend at the Arnold. Poundstone took 2nd at the strongman comp with a partially torn pec, which was just sick to watch. Benni pulled 1102 on the hummer tire deadlift which might have been the most impressive thing I've ever witnessed. Overall great time, now back to work.

3/3/08

Closegrip- 95x15,135x12,185x12,225x12,225x12
Pullups- 10,10,5/4,4/4 first 2 sets were assited with purple band, last 2 I did as many as I could with out the band then stepped in the band and went to failure
JM Presses- 135x12,135x12,185x12,185x12
Rope Pulldowns- 4x15x120
Barbell Curls- 95x12,105x10,115x10

[Stiff]

That's one hell of a workout.

I too saw Poundstone at the Arnold. He is not only huge beyond belief, but strong as any beast of labor. A really impressive display of strength.

[Strongman427]

Thanks man, yeah Poundstone is just unbelievable.

3/4/08

SSB Box Squats- 155x8,245x3,265x3,285x2,305x2 then 335 for 6 doubles
Front Squats( also to the box)- 185x9,185x9,185x8,185x8,185x6 the goal was 40 reps how ever you want so thats why the numbers aren't consistent.
Reverse Grip Pulldowns- 75x10,100x10,125x10

The box height is about 14" the SSB started to get a lil ugly and very hard after like the 4th set but I was able to get all the reps which is the important thing. Deads next tuesday!!!

[Strongman427]

3/6/08

Incline Log- 60x15,110x10,150x5,200x2,240x1,270x4 PR
Barbell Rows- 225x8,315x8,365x8,365x8,365x8
Strict Press- 95x6,145x6,195x5,205x5
DB Rows- 3x25x80
Shrugs- 3x8x495

[Strongman427]

3/7/08

Speed Squats- 95x10,135x8,185x5,225x5 then 7 triples with 225 plus the green bands which add 190lbs at the top
Lunges- 4x20 did these with both strong bands
Deadman Hangs- did 3 sets all 35 seconds, first with just bodyweight, added 25lbs for the second, then 45lbs for the last one
Pullthroughs- 70x15,70x20,70x25,70x25

[Stiff]

What are strict presses and pullthroughs? I love reading your logs because I keep on learning.

[Strongman427]

Strict Presses are just overhead presses with no leg drive. To do pullthroughs take a rope attatchment and attatch it to a low pulley. Turn away from the pulley and reach between your legs and grab the rope. Take a couple steps away so the weight will pull your body through your legs ( keep your legs wide) then with your back straight drive through with your hips and hammies to a standing positon. Repeat for reps and be sure to let the weight pull you all the way back down

3/10/08

Strict Press- 45x20,95x20,145x15,145x15,145x15
Pulldowns- 4x12x160
Overhead Tri Extensions- 90x15,110x15,110x15
Log Curls- 4x15x60

[Stiff]

Thank you.

[Strongman427]

3/11/08 Deadlift Day

DL - worked up to a VERY EASY double with 545. Then said to Tom damn that was easy, and jinxed myself I guess
Speed DL- we were doing 435 for triples did the first 4 sets no problem. Fifth set the second rep about halfway up felt a pop and a sharp pain across my lower back. Needless to say I was done after that, Tom said its a strained SI joint (he's done it a couple time) so right now just gotta keep the heat on it and not let it stiffen up too much. Lots of Advil for the next week or so and do what I can without making it worse. Really dissappointed cuz my training has been going very well lately, but I guess I can't complain too much cuz it's really the first semi-major injury I've ever had in about 8 years of training. Just gotta heal up and get back to it.

[Stiff]

Gotta be careful! Warm bathes and maybe an x-ray are in order.

[Strongman427]

3/13/08

Closegrip- 95x15,135x10,185x5,225x2,275x1,315x5 PR
Band Assisted Pull-ups- 10,10,8,8 with purple band
Overhead Rope Ext.- 135x15,145x15,155x15,165x15
Upright Rows- 3x15x135
Leg raises- 3x15

Back felt fine today worked all day with no pain and training went well. I'm thinkin maybe it was just a muscle strain and not my SI joint so if thats the case I'll be very happy.

[Strongman427]

3/15/08

Front Squats- 45x10,95x8,135x5,185x5,225x5,275x5
18" Rack Pulls- 135x4,225x2,315x2,405x2,495x2,585x2

Wanted to test the back out a little bit today and it felt great. Everything was easy and painless, so it looks like I'm back on track. Time to really get to work.....

[Stiff]

That's great news!

[Strongman427]

Thanks man I'm very happy about it!!

3/17/08

Incline Log- 60x20,110x20,150x15,200x15,200x16,200x15
Band Assisted Pull-ups- 12,12,10 with purple band
Skullcrushers- 90x15,100x15,110x15,115x15
Easybar Curls- 4x12x90
Leg Raises- 3x12 did these with a monter mini around my ankles for a little extra resistance

[boar]

Thanks man I'm very happy about it!!

3/17/08

Incline Log- 60x20,110x20,150x15,200x15,200x16,200x15
Band Assisted Pull-ups- 12,12,10 with purple band
Skullcrushers- 90x15,100x15,110x15,115x15
Easybar Curls- 4x12x90
Leg Raises- 3x12 did these with a monter mini around my ankles for a little extra resistance

I like your training regiment. Its alot of volume for a strongman.

I can always take something from this log and try to incorporate it into my training. I like the idea of doing the incline log. Stay animal bro and maybe our paths will cross in the strongman world.

[Strongman427]

3/18/08

SSB Box Squats- worked up to 305 for a double, then 9x3x335. Did 3 sets narrow,3 sets normal,then 3 sets wide
Front Squats to Box- 4x10x185
Abdowns- 4x12x70

[Strongman427]

3/20/08

Axle Bench- 60x15,110x12,160x5,200x2,250x1,290x6 PR
Barbell Rows- 135x15,225x12,315x10,315x10
Bench Lockouts- 290x2,340x2,360x2,360x2
Reverse Grip Pulldowns- 120x15,130x15,140x15
Rear Delts Raises- 3x12x25

[Enforcer]

Nice you'll like them quality item, don't really have a favorite event to tell ya the truth.

2/26/08

Deads- Worked up to 465x2 then dropped down and did 8 triples with 375 with about 1 min rest between sets
Stiffleg- 4x10x225
Barbell Rows- 4x10x185

Moved very fast through this, whole workout took about 45 mins

8 triples??? Wattt- fuckin sick bro

[Strongman427]

3/21/08

Speed Box Squats- 95x5,135x5,185x5,225x3,245x3, then 8x3x245 plus green bands
Lunges- 4x20x both blue bands
Pullthroughs- 4x20x90

[Strongman427]

3/22/08

Axle- 120x5,170x5,220x3,260x2,280x1,300x1,320x1 PR!!
Yoke- 290x120ft,490x120ft,580x60,4x670x60
Tire- Messed with the 900, very hard to get a grip on it tried a few times and failed then was finally able to flip it for a single, so definately need to work on this.
Keg Load- Kegs were 20ft from 48" platform. 150,200,250,300 this was definately a gasser, need to get my work capacity up. Overall a great day happy with the PR which felt easy, yoke felt very fast as well

[Stiff]

3/22/08

Axle- 120x5,170x5,220x3,260x2,280x1,300x1,320x1 PR!!
Yoke- 290x120ft,490x120ft,580x60,4x670x60
Tire- Messed with the 900, very hard to get a grip on it tried a few times and failed then was finally able to flip it for a single, so definately need to work on this.
Keg Load- Kegs were 20ft from 48" platform. 150,200,250,300 this was definately a gasser, need to get my work capacity up. Overall a great day happy with the PR which felt easy, yoke felt very fast as well

Now that looks like one hell of a workout! About how long did it take you?

[Strongman427]

Thanks man, I was happy with it. Well, saturdays always take longer, between setting up and tearing down all the equipment and the fact that there's usually 7-10 people training there its takes most of the afternoon.

3/24/08

Incline- 95x20,135x15,185x12,225x12,225x12
Pullups- Did sort of a drop set on these, did as many as I could without band assistance then stepped into the band and went to failure. 4/5/7,5/5/5,4/6 first part no bands second part purple band last part green band
Seated DB Press- 3x12x50 did these with my new 2.5" handles
V-Grip Pulldowns- 120x15,130x15,140x15,150x15
Abdowns- 3x12x80

[Stiff]

I've just become insanely envious of you. You've got the equipment and the support of a large team. I'm training alone using what I can find lying around. Oh well, that'll change as I gather more stuff and my gym expands.

[Strongman427]

Hey man I trained alone up until last year so just keep at it. Plus I train alone the rest of the week. Also if your looking for some good inexpensive things to lift go buy a couple of army surplus duffle bags and fill them with sand. Anything you do with them is a great workout: bear hug and run,press overhead,deadlift,curls,shoudlering,get-ups they work wonders for stabilizers and overall strength.

3/25/08 Deadlift Day!!!!

DL- 185x5,275x3,365x3,455x2,505x1,545x1,580x2 PR!!!!
Speed DL-was supposed to do 8 sets of 3 with 475 but ran outta gas so I got 6x3 then doubles on the last 2.
Stiffleg-3x8x275
Barbell Rows-3x8x185
Reverse Grip Pulldowns-3x8x140
Abdowns-3x8x80

Overall good day and the 2nd rep with 580 I lost my balance at the top and took a coupld steps back but held on so I'll count it. In 2 weeks we go for a double with 620!!!

[jer]

What's up bro?
Just read through your journey.
I was at the Mohegan when Derek won. That was just incredible. He kinda got screwed on the first event, but fought his way back and kicked some ass. Great to see a Connecticut guy make that kind of impact on the Strongman scene. You've got yourself a couple of incredible training partners.

So you're doing that Pro/AM on June 14 down in Jersey?

Do you know my boy Andrew Malazi(sp?)? He'll be competing there as well. He placed 4th in the New Englands not too long ago, and won the Pennsylvania show.

[Stiff]

Hey man I trained alone up until last year so just keep at it. Plus I train alone the rest of the week. Also if your looking for some good inexpensive things to lift go buy a couple of army surplus duffle bags and fill them with sand. Anything you do with them is a great workout: bear hug and run,press overhead,deadlift,curls,shoudlering,get-ups they work wonders for stabilizers and overall strength.

3/25/08 Deadlift Day!!!!

DL- 185x5,275x3,365x3,455x2,505x1,545x1,580x2 PR!!!!
Speed DL-was supposed to do 8 sets of 3 with 475 but ran outta gas so I got 6x3 then doubles on the last 2.
Stiffleg-3x8x275
Barbell Rows-3x8x185
Reverse Grip Pulldowns-3x8x140
Abdowns-3x8x80

Overall good day and the 2nd rep with 580 I lost my balance at the top and took a coupld steps back but held on so I'll count it. In 2 weeks we go for a double with 620!!!


I'll fill backpacks with canned beans and do hill sprints, does that count?

One hell of a back workout. Just looking at that makes me feel small and week. It's good to get a kick in the pants every now and again.

[Young&Hungry]

Bro, I just realized you're from CT because you train with Poundstone. We're having an ABC at Gold's in New Haven on April 5th so I don't know if you'd be interested. There's no strongman equipment but they do have a safety bar, cambered bar, heavy cable cross you could use for a hercules hold simulation, and the like. So you can do your weightroom workouts but there's not enough equipment for events unfortunately. I have chains, bands, and a stone trainer that'd I'd be happy to bring for you if you decide to come.

[Strongman427]

Jer-I'm not doing the Pro-Am in Jersey, it's a light weight card and I'd have to drop almost 100lbs to be 231. I was gonna do the one out in Iowa but it filled up before I could get the money. That name doesn't sound familiar to me.

Stiff- That sounds like fun!! The difference with the sand is how it's loosely packed and constantly shifting making you constantly adjust to be able to lift it.


Y%H- Appreciate the invite man but that's a saturday and therefore an event day for me so I won't be able to make it. Lemme know when there's gonna be one during the week, sounds like something I might be interested in.

[Strongman427]

3/27/08

Push Press- 95x10,125x8,155x5,195x3,225x1,260x1
Log Rows- 150x10,240x10,290x8,340x6
JM Presses- 95x12,135x12,185x10,225x10
Cleans- 135x3,135x3,185x3,185x3
Shrugs- 3x10x465
Hammer Curls- 3x8x60

[Stiff]

Wow! Look a back, shoulders, and arms day. It looks like you did more volume here than I do in a week.

[Strongman427]

3/28/08

Speed Squats- 95x10,135x5,185x5,225x3, then 7x3x255
Lunges- 3x20 with both blue bands
Pullthroughs- 4x15x100
Abdowns- 3x15x90

[Strongman427]

3/29/08

12" Log- some warm-ups then 235x5,275x4,285x4,295x3 all reps clean and press
Conan's Wheel- all these were just one time around, 490,580,630
Stones- few singles, lapped the 385 but couldn't load it then did 360x2

[Strongman427]

4/1/08

SSB Box Squats- lots of warm-ups the 12x2x335 first 4 narrow,second 4 deadlift stance, last 4 wide
Front Squats to Box- 185x14,185x13,185x8 goal was to get 40 reps just ran outta air on the last set
Abdowns- 3x8x75

[Strongman427]

4/3/08

Closegrip- 95x15,135x8,185x3,225x2,275x1,325x4
Barbell Rows- 135x15,225x12,275x12,315x10,315x10
Overhead Rope Extensions- 135x15,160x12,170x12,170x12
Reverse Grip Pulldowns- 90x15,120x15,120x15
Log Curls- 60x12,80x10,90x8,100x8
Abdowns- 120x12,95x15,70x20 did these as a drop set, no rest

[Stiff]

Your workouts are starting to get crazier! You must be dropping body fat with putting this much into your training.

[Strongman427]

Your workouts are starting to get crazier! You must be dropping body fat with putting this much into your training.

Hahaha maybe a little, don't have a clue where it's at.

4/4/08

Speed Box Squats- 95x8,135x5,185x3,225x3,7x3x275
Rack Pulls- 5x2x315
Pullthroughs- 3x12x70

[Strongman427]

4/5/08

Stones- warm-up 320x1,360x1, lapped the 385 twice but couldn't load it. Then back down to the 360x2
12" Log- 190x5,230x5,245x3,260x3 all one motion

[Stiff]

You'd better get the 385 next time, or you'll have to answer to me! lol.

[Strongman427]

4/7/08

Closegrip- 95x20,135x20,185x15,225x15
Pulldowns- 120x20,120x20,120x15,120x15
JM Presses- 4x15x135
Facepulls- 3x15x green band

[Stiff]

How do you usually feel after workouts like these. I see you hitting a lot of different muscles in the same session. Do you get pumped? fatigued?

[Strongman427]

I'm just trying to do some active recovery, get some blood in the muscle.

4/8/08

DL- 275x3,365x2,455x1,515x1,560x1,620x1 PR this was supposed to be a double but I'm happy with 1. Then we dropped to 510 and did 6 triples
18" DL- 4x10x335
DB Rows- 5x12x120

[Mizzarler]

I'm just trying to do some active recovery, get some blood in the muscle.

4/8/08

DL- 275x3,365x2,455x1,515x1,560x1,620x1 PR this was supposed to be a double but I'm happy with 1. Then we dropped to 510 and did 6 triples
18" DL- 4x10x335
DB Rows- 5x12x120

Sick pull day bro

[stumblin54]

That's what I call pullin' the fuckin' floor up, great day.

Stumblin

[Stiff]

If that's active recovery I'm a banana!

[Strongman427]

Thanks for the comments fellas. Stiff I was refering to the high rep day as active recovery not the DL session

4/10/08

Bench- 95x15,135x10,185x6,225x3,275x1,315x1,225x10
Band Assisted Pull-ups- 10,12,12,12 all with purple band
Tri-pushdowns- 70x20,90x15,100x12
Log Rows- 250x10,300x6,350x4,400x2
Shrugs- 4x12x405 no straps

Did some grip stuff, tried out my new pinch block and messed with my 2.5" DB handle nothin really worth writing down. Definately a lot more grip stuff starting next week, now that I have new toys to play with.

[Strongman427]

4/12/08

12" Log- warm-up the 230x5,260x3,280x4,280x3 clean and press every rep
Tire- did like 4 sets of 5 with the 600, tried the 900 a couple times couldn't get it
Sled Drags- 80ftx200,40x400,40x400,40x400,40x400

[Young&Hungry]

Just curious, do you do the sled dragging to hit the legs or for GPP work?

[Stiff]

Thanks for the clarification! More grip tools? Hmmm. You've already inspired me to buy some ironmind trainers which I have been using. Maybe I should look into some more equipment, but I want to buy a log for pressing first.

[Strongman427]

Y&H the sled dragging is GPP

4/15/08

18" Pulls- 135x5,245x3,335x3,445x2,535x1,625x1,715x0,675x1,70 0x0,700x1
Chain Suspended Goodmornings- 135x3,245x3,335x3,385x3,425x3,475x3
Side Bends - 5x10x100

[boar]

Y&H the sled dragging is GPP

4/15/08

18" Pulls- 135x5,245x3,335x3,445x2,535x1,625x1,715x0,675x1,70 0x0,700x1
Chain Suspended Goodmornings- 135x3,245x3,335x3,385x3,425x3,475x3
Side Bends - 5x10x100


Good pulling and strong hami's to do those gh's. Just curious about what shows you were going to do over the summer. These are the shows I was thinking about doing: one in fairfield NJ may 24; Western NY late july; Murph and Sulli in mass prolly middle of august its not posted yet.

[Strongman427]

Thanks man, so far the only show I'm definately doing so far is the Badass on May 3rd.

4/17/08

Closegrip- 95x15,135x10,185x6,225x3,275x1,335x3
Pullups- 5x4xbody
Overhead Tricep Extensions- 135x12,160x10,180x8,205x6
Thick Handle DB Rows- 3x8x100 not a lot of weight but using the 2.5" handle makes it very difficult
Upright Rows- 3x8x185

[Stiff]

Thanks man, so far the only show I'm definately doing so far is the Badass on May 3rd.

4/17/08

Closegrip- 95x15,135x10,185x6,225x3,275x1,335x3
Pullups- 5x4xbody
Overhead Tricep Extensions- 135x12,160x10,180x8,205x6
Thick Handle DB Rows- 3x8x100 not a lot of weight but using the 2.5" handle makes it very difficult
Upright Rows- 3x8x185

This is just insane! I have a long way to go.

[Strongman427]

Thanks Stiff, but looking at the numbers the pros are putting up I have a long way to go as well

4/19/08
Went up to Joe's in NY to train on the equipment that will be used at the Badass show in 2 weeks

13" Log- 150x3,200x3,240x3,240x5,240x5,290x3,310x1PR up until the 290 they were all clean and press each rep and all one timed
Conan's Wheel- 230x1,320x1,410x1,500x1,600x1 all just one turn around felt pretty good
Tire- a few singles and doubles with the 750. Gotta get this waaaaaaaay better

[Strongman427]

4/22/08

Squats- 135x5,135x5,185x5,225x5,315x3,405x3,495x1
Front Squats- 5x8x185
Leg Press- 4x20x405 did these with my feet as on the plate as they could go to him the hams a little more

[boar]

Thanks Stiff, but looking at the numbers the pros are putting up I have a long way to go as well

4/19/08
Went up to Joe's in NY to train on the equipment that will be used at the Badass show in 2 weeks

13" Log- 150x3,200x3,240x3,240x5,240x5,290x3,310x1PR up until the 290 they were all clean and press each rep and all one timed
Conan's Wheel- 230x1,320x1,410x1,500x1,600x1 all just one turn around felt pretty good
Tire- a few singles and doubles with the 750. Gotta get this waaaaaaaay better

Congrats in your pr in the log press. I can't wait to get back to mass and start training strongman. My weak event is tire also but keep pulling and flipping that tire and it will come. Good luck in that show in NY Badass show. Let me know how you perform man. Keep at it.

[Strongman427]

4/24/08

Incline Log- 60x15,110x8,150x5,200x3,240x3,290x3
Pullups- 5x6x bodywieght
BTN Presses- 95x5,95x8,115x8,115x8 never did these before just gettin a feel for them, my shoulder flexibility is pretty much non-exsitent so I'm gonna take these slow
Thick DB Rows- 4x8x100

[Strongman427]

4/27/08

Tire- did a few with the 600 then 3 or 4 singles with the 900
12" Log- 140x5,190x5,230x5,240x5,250x5

That was it for today, now its time to rest up for the show next week.

[Stiff]

Looking strong. Rest up, we want to see you place high!

[Strongman427]

6/3/08

Deads- 135x5,225x5,315x2,405x1,495x1,585x1,585x1
Bottom Squats- 135x1,225x1,315x1,365x1,405x1
GM- 225x6,275x6,315x5,315x6,315x6
BB Curls- 95x12,115x10,115x10

Been a while since I posted on here, ended up 3rd at the badass. Tied for first on the log and tied for 2nd on the the DL, so I was pretty happy with the performance. Got the vids up on my youtube page: http://www.youtube.com/strongman427

[Stiff]

It's a shame you didn't win, but you definitely made an excellent account of yourself.

[boar]

nice vids bro. your one big dude. The keg press was pretty diesel. what other shows are you doing this summer. I got the hudson valley show and the tps mass show coming up. probably going to do the paxton show this december too.

[badrock]

awesome vids, strong lifting

[Strongman427]

Thanks fellas. Boar I'm definately doing the Paxton show, not sure what else

6/5/08
Bench- 95x8,135x8,185x4,225x3,275x2,315x1 Elbow started acting up a bit so stopped
Pullups- 5 sets of 7 with just bodyweight,which is about 320
Floor Press- 135x10,225x6 elbow started again so stopped
BB Rows- 135x12,225x12,275x10,275x10
Shrugs- 135x15,225x15,315x15,405x12,495x8 No rest between these, just enough to add weight

[Strongman427]

6/6/08

12" Log- 180x8,230x6,180x15 or 20 all done poundstone style
Farmers- 140x80,250x80,250x80,250x80
Stones- 240x5,275x3,300x1,300x1

[Strongman427]

6/10/08

16" Rack Pulls- 135x8,225x4,315x2,405x1,495x1,565x6
Box Squats- 225x5,315x5,405x5,495x5,495x5 these were done to a bench so a bit high about 18"
GM- 275x6,315x6,335x5,335x5
Thick DB Hammer Curls- 4x6x50
V-bar Lift- 90,135,180,205 got this all the way locked out with the left and just broke it off the ground with th right

[Stiff]

Damn dude!

[zanderfever]

Strongman, i'm in. Keep it up, your vids were crazy. That Deadlift Medley seemed brutal.

[Strongman427]

Thanks for the comments fellas.

6/12/08

Bottom Bench- 95x10,135x5,185x3,225x2,275x1,315x1
Bench Lockouts- 315x3,365x3,405x3,405x2
Pullups- 5x6x bodyweight
BB Rows- 135x15,225x10,315x8,315x8,315x8
V-grip Pulldowns- 140x12,160x8,180x6,200x4,180x5,160x6,140x8 about 1 min. rest between these

[zanderfever]

Bottom Bench- 95x10,135x5,185x3,225x2,275x1,315x1
Bench Lockouts- 315x3,365x3,405x3,405x2


Question for you on the range of motion for these. Is the Bottom Bench a Ronnie Coleman sort of ROM? Also, the bench lockouts. Is that range of motion something similar to benching off of a 3 board?

[Strongman427]

Question for you on the range of motion for these. Is the Bottom Bench a Ronnie Coleman sort of ROM? Also, the bench lockouts. Is that range of motion something similar to benching off of a 3 board?

For Bottom Benches I set the bar up in the power rack so when I lay back on the bench it just barely touches my chest. Then just push till lockout. The lockoouts ROM is in the 2"-4" range

[zanderfever]

For Bottom Benches I set the bar up in the power rack so when I lay back on the bench it just barely touches my chest. Then just push till lockout. The lockoouts ROM is in the 2"-4" range

Ok, thanks.

[boar]

thats a solid leg session. keep me posted on what shows your doing man.

[Strongman427]

6/14/08

Axle- 120x10,120x10,210x5,210x6,210x8,210x10 C&P every rep
Speed DL- 6x3x315 very fast on these
Yoke- 300x80ft,300x80ft,500x80,500x80,700x80,790x80,790x 80

[boar]

6/14/08

Axle- 120x10,120x10,210x5,210x6,210x8,210x10 C&P every rep
Speed DL- 6x3x315 very fast on these
Yoke- 300x80ft,300x80ft,500x80,500x80,700x80,790x80,790x 80

Thats a solid yoke dude. thats pretty close to the super yoke. keep at it man and keep reppin strongmen.

[Strongman427]

Thanks man, it felt pretty fast as well

6/17/08

DL Lockouts- 135x10,225x4,315x4,405x3,495x2,585x1,655x1,725x1,8 25x5
Front Squats- 135x4,225x4,315x3,315x3,315x3
Speed Box Squats- 5x3x335
Pullthroughs- 4x15x90
Abdowns- 4x10x90

[boar]

Thanks man, it felt pretty fast as well

6/17/08

DL Lockouts- 135x10,225x4,315x4,405x3,495x2,585x1,655x1,725x1,8 25x5
Front Squats- 135x4,225x4,315x3,315x3,315x3
Speed Box Squats- 5x3x335
Pullthroughs- 4x15x90
Abdowns- 4x10x90


how high were you starting from for those pulls? The numbers look extremely solid. How often do you do event days?

[Strongman427]

The pulls started about an inch above my knee, and I usually just train events on saturday

6/19/08

Bottom CG- 95x8,135x5,185x3,225x2,275x1
Pullups- 5x7xbody
Push Press- 95x8,125x8,155x8,185x8,215x8
BB Rows- 135x15,225x10,315x8,335x6,335x6
Thick DB Hammer Curls- 3x5x60

[Strongman427]

6/21/08

8" Log Cleans- 60x15,150x10,200x10,240x10
Speed DL- 6x2x315
Front Box Squats- 135x10,135x15,185x15,185x20
Hang Cleans- 135x5,135x5,185x5,185x5
Abdowns- 4x20x70

[boar]

6/21/08

8" Log Cleans- 60x15,150x10,200x10,240x10
Speed DL- 6x2x315
Front Box Squats- 135x10,135x15,185x15,185x20
Hang Cleans- 135x5,135x5,185x5,185x5
Abdowns- 4x20x70

thats a solid lower body strongman day. good job with the log cleans those can be brutal. Keep reppin strongman.

[Strongman427]

Thanks man, yeah I've been trying to do high reps on the log to get my conditioning up

6/24/08

DL- 135x5,225x4,315x2,405x1,495x1,595x1,595x1
Bottom Squat- 135x1,225x1,315x1,405x1,425x1
GM- 225x6,315x5,365x3,405x3,405x3
Hammer Curls- 45x12,45x14,45x16,45x18

[Stiff]

Have you been training more often these past couple of weeks? It seemslike your thread is getting updated more and more.

[Strongman427]

Actually I've dropped it to just 2 gym days plus events on saturday. There were a couple of weeks in there where I was going through some personal shit and didn't post.

6/26/08

Incline Log- 60x12,110x10,150x4,200x2,240x1,290x2,290x1
Pullups- 5x7
Seated DB Press- 55x8,60x8,65x8,70x8
Log Rows- 150x15,240x10,330x5,330x5,330x5
DB Rows- 4x15x80

[Augur]

Sick work bro. This is a great log.

[boar]

Actually I've dropped it to just 2 gym days plus events on saturday. There were a couple of weeks in there where I was going through some personal shit and didn't post.

6/26/08

Incline Log- 60x12,110x10,150x4,200x2,240x1,290x2,290x1
Pullups- 5x7
Seated DB Press- 55x8,60x8,65x8,70x8
Log Rows- 150x15,240x10,330x5,330x5,330x5
DB Rows- 4x15x80

I like the incorporation of the log into ordinary gym lifts. I threw in incline log one of my workouts it was sick.

[Stiff]

I hope everything in your personal life is better now. It doesn't seem to be affecting your strength greatly. Awesome workouts!

[Strongman427]

Thanks for all the kind words guys.

6/28/08

12" Log- 90x10,130x10,180x5,230x5,270x6,315x1PR!!
Yoke - all runs 80ft 300x2,500,700,790,880x10 stripped a couple plates and went the rest of the way with 790
Stones- 175x5,240x3,275x2,300x1

[zanderfever]

I hope everything in your personal life is better now. It doesn't seem to be affecting your strength greatly. Awesome workouts!

x2 Glad your not letting the shit affect you. Keep it strong, both in the gym and out.

[boar]

Thanks for all the kind words guys.

6/28/08

12" Log- 90x10,130x10,180x5,230x5,270x6,315x1PR!!
Yoke - all runs 80ft 300x2,500,700,790,880x10 stripped a couple plates and went the rest of the way with 790
Stones- 175x5,240x3,275x2,300x1

That is a HUGE log press justin. extremely impressive. Thats a solid yoke also getting close to that super yoke justin. Solid session on the stones too. looking forward to meeting you at a show in the future. keep repping us strongmen!

[Strongman427]

7/1/08

16" Rack Pulls- 135x8,225x4,315x2,405x1,495x1,585x2
Box Squats- 225x5,315x5,405x5,495x5,225x20
GM- 5x6x225
Reverse BB Curls- 45x12,65x10,65x10,65x12
V-Bar- 90x6,135x3,180x2

[Strongman427]

7/3/08

CG- 95x12,135x6,185x3,225x2,275x1,335x3
Thick Handle DB Rows/Regular DB Rows- 3x12/12x60/80
Log Lockouts- 150x3,240x3
Pulldowns- 2x12x140

Was gonna do more today but my low back was really tight for some reason so I decided not to push it

[boar]

7/1/08

16" Rack Pulls- 135x8,225x4,315x2,405x1,495x1,585x2
Box Squats- 225x5,315x5,405x5,495x5,225x20
GM- 5x6x225
Reverse BB Curls- 45x12,65x10,65x10,65x12
V-Bar- 90x6,135x3,180x2

thats some serious volume and good numbers for a lower body workout. I can barely manage 1 out 3 between squats, deads, and gm's. good work man and keep me posted on your future shows.

[zanderfever]

Your a deadlifting machine...

[Stiff]

Your a deadlifting machine...

That's a major understatement.

[zanderfever]

That's a major understatement.

I'm in to much shock from reading it to come up with anything better

[Strongman427]

Thanks guys, although I think my deadlift still needs a lot of work

7/5/08

Axle- 120x12,120x12,210x5,210x10,210x10
Farmers- 140x160,140x160,250x80,250x80,250x80,250x80
Tire- 600x5,600x5,600x8,600x8
Yoke- 300x80,500x80,550x80,630x80,630x80

[Strongman427]

7/7/08

CG- 95x20,135x20,185x15,185x15
BB Curls- 65x15,75x15,85x15,95x12
Pushdowns- 60x20,70x20,80x15,85x15
Hammer Curls- 25x20,30x20,35x20

[boar]

Thanks guys, although I think my deadlift still needs a lot of work

7/5/08

Axle- 120x12,120x12,210x5,210x10,210x10
Farmers- 140x160,140x160,250x80,250x80,250x80,250x80
Tire- 600x5,600x5,600x8,600x8
Yoke- 300x80,500x80,550x80,630x80,630x80

That is an absurd event day. so much volume with the yoke and farmers walk. I struggle to do one event in a training session. good work fellow strongman!

[Strongman427]

Thanks man, the high volume is definately helping not only conditioning but strength as well

7/8/08

DL Lockouts- 135x12,225x6,315x4,405x2,495x2,585x1,675x1,775x1,8 45x4
Front Squats- 135x5,225x5,315x2,315x2
Box Squats- 5x2x345
Abdowns- 4x20x70

[excessive endorphins]

wow,how did i miss this log.Your an animal.keep it up.

[Strongman427]

Thanks man


7/10/08

Bottom Bench- 95x5,135x5,185x3,225x3,275x3
Bench Lockouts- 315x3,345x3,365x3,385x3,405x3,415x3
BB Rows- 135x12,225x12,315x6,315x6,315x6
Pulldowns- 3x10x160
DB Rows- 20x80,25x80
Overhead Rope Exten.- 135x20,135x20,135x15,135x15

[excessive endorphins]

Good shit today brotha

[Strongman427]

7/12/08

Thick Handle Farmers- 110x80ftx2,160x80x2,220x80x2,270x80
Stones- 240x3,275x3,300x3,330x1,360x1
Axle- 150x5,200x5,245x5,300x2
Tire- Kevin and I flip the 650 tire back and forth for a full 5 mins. At least 30 flips each, brutal

[Stiff]

Do you use tack?

[Strongman427]

Not all the time but did that workout, although it didn't stick at all to my forearms because there were sweating like crazy so just had it on my hands

7/15/08

DL- 135x6,225x4,315x2,405x1,495x1,605x1
Bottom Squats- 135x1,225x1,315x1,405x1,435x1,435x1
GM- 225x3,315x3,405x3,405x3,405x3

[Stiff]

Not all the time but did that workout, although it didn't stick at all to my forearms because there were sweating like crazy so just had it on my hands

7/15/08

DL- 135x6,225x4,315x2,405x1,495x1,605x1
Bottom Squats- 135x1,225x1,315x1,405x1,435x1,435x1
GM- 225x3,315x3,405x3,405x3,405x3

Do you have a preferred brand?

Strong deads. I've got a ways to catch up to you. Actually my above-head movements are weakest. How would you recommend bringing them up to par?

[excessive endorphins]

Do you have a preferred brand?

Strong deads. I've got a ways to catch up to you. Actually my above-head movements are weakest. How would you recommend bringing them up to par?

Heavy core work.

[Stiff]

Heavy core work.

Already do it.

[excessive endorphins]

http://www.ontariostrongman.ca/Resources/training/strongmantraining.html

Just some ideas..

[Stiff]

http://www.ontariostrongman.ca/Resources/training/strongmantraining.html

Just some ideas..

Thanks dude! I live in Ontario and crawl that site regularly, but have never crossed this. Again, much appreciated.

[excessive endorphins]

Thanks dude! I live in Ontario and crawl that site regularly, but have never crossed this. Again, much appreciated.

haha coincidence,np

[Strongman427]

Do you have a preferred brand?

Strong deads. I've got a ways to catch up to you. Actually my above-head movements are weakest. How would you recommend bringing them up to par?

As far as tacky I just use whatever we have, I think its Elite. As far as the overhead I do a lot of lockouts and I've been doing a lot more volume lately instead of trying for a PR everytime out. Not only is it helping my conditioning but my maxes have gone up as well

7/17/08

Incline Log- 60x12,110x6,150x3,200x2,240x1,260x2
BB Rows- 135x15,225x12,275x12,275x12,275x12
V-Grip Pulldowns- 120x15,140x15,140x15,140x15
Thick DB Floorpress- 5x12x60 did these with a parallel grip
BB Shrugs- 315x10,405x10,495x10,585x10

[Strongman427]

7/19/08

12" Log- 130x10,180x8,230x5,280x5,300x4,315x3PR!!!!
Yoke- 300x60',500x60',700x60',790x60',880x60',970x10'
Stones- 275x3,300x3

[boar]

justin, I can't say enough about your progress. 360 stone, 610 pull, 970 yoke, 315 log press! those are professional weights. those are all phenomenal numbers. Fantastic month man.

btw, saw rhodes and vinny today and they said that april moved all the strongman implements to retro fitness in waterbury. Is that where you have been training?

[Stiff]

As far as tacky I just use whatever we have, I think its Elite. As far as the overhead I do a lot of lockouts and I've been doing a lot more volume lately instead of trying for a PR everytime out. Not only is it helping my conditioning but my maxes have gone up as well

Thanks for the reply. I'm just getting over a rotator injury, so I may try the volume for a while.

[Strongman427]

justin, I can't say enough about your progress. 360 stone, 610 pull, 970 yoke, 315 log press! those are professional weights. those are all phenomenal numbers. Fantastic month man.

btw, saw rhodes and vinny today and they said that april moved all the strongman implements to retro fitness in waterbury. Is that where you have been training?

Thanks man I still have a ways to go to catch the Pros that I train with but progress has been good lately; and yeah Retro Fitness is where we've been training




Thanks for the reply. I'm just getting over a rotator injury, so I may try the volume for a while.

No problem bro, heal up quick



7/22/08

16" Rack Pulls- 135x8,225x4,315x2,405x1,495x1,585x3
Box Squats- 225x3,315x3,405x3,495x3,495x3
GM- 5x8x225
DB Curls- 25x10,30x10,35x10,35x10

[Strongman427]

7/24/08

CG- 95x15,135x10,185x4,225x2,285x1,315x1
JM Presses- 135x6,135x6,185x5,185x5,185x5
BB Rows- 135x15,225x12,295x12,295x12,295x12
Face Pulls- 135x12,160x10,170x10,180x10
Upright Rows- 135x8,155x8,175x8

[Strongman427]

7/26/08

Axle C&P- 115x10,160x8,200x5,250x4,250x6,160x20
Farmers- 110x130,220x130,310x35,310x35
Tire- 5x5x650

[Strongman427]

7/29/08

DL Lockouts- 135x10,225x7,315x5,405x3,495x1,585x1,655x1,725x6 Moved the pins in the rack down 1 rung lower than I have been doing them at. Puts the bar right at the top of my kneecap
Squats- 135x5,225x5,315x5,405x5,495x3,515x2 These felt great, finally figured out a spot to put my belt so it didn't pinch the shit outta me
Speed DL- 8x2x275

[zanderfever]

I have so much respect for you, much more so than I did before (which is saying something)

On saturday at the Jersey ABC there was a miniature strongman competition that I went in (and at 16 and 177 pounds I was both the lightest and youngest person) and the events were as follows

Log Clean and Press 150 pounds, max reps in 1 minute
Yoke/Farmers walk medley, 140 per hand, and maybe around 300 yoke?
600 pound tire flip, max reps in 1 minute

I did maybe 4 or 5 reps with the log, walked the 50 feet the yoke, then the 2 140 pound farmers walk, and then flipped the tire 8x and holy shit... My CNS and delts were fried, and still are dead. I wasnt even doing anything close to what your doing.

Much respect.

[Strongman427]

Thanks man, it gets addicting after you try the events once. Those are pretty good numbers for someone who's never touched strongman implements before(I'm assuming).


7/31/08

Bottom Bench- 95x8,135x4,185x2,225x1,260x7
Bench Lockouts- 315x3,365x3,405x3,455x1PR
T-Bar Rows- 135x12,180x12,225x12,270x10
Pulldowns- 140x12,170x10,190x8,210x6
Reverse Curls- 3x12x65
Skullcrushers- 3x12x110

[excessive endorphins]

Whats bottom bench? Awesome Pr too brotha!

Quick question,personal opinion.

What 3 exercises in the gym would best help you in strongman?

I would have to say front squat,clean and press,deadlift.

[zanderfever]

Thanks man, it gets addicting after you try the events once. Those are pretty good numbers for someone who's never touched strongman implements before(I'm assuming).


7/31/08

Bottom Bench- 95x8,135x4,185x2,225x1,260x7
Bench Lockouts- 315x3,365x3,405x3,455x1PR
T-Bar Rows- 135x12,180x12,225x12,270x10
Pulldowns- 140x12,170x10,190x8,210x6
Reverse Curls- 3x12x65
Skullcrushers- 3x12x110

Thanks. Yeah, your right. The first time for each of those events. Before that the biggest tire that I had direct contact with was a bike tire. Were those benches done with a shirt? I don't really know anything about strongman training, but I would guess they were done raw?

[Cellerator65]

i like the last quote on your sig bro... good luck on your journey!

[boar]

I ran into nate from the paxton gym at the mass strongman state championships. you still planning on doing the paxton show? The events look solid think its going to be a log press, wheelbarrow deadlift, frame carry, keg load, and sandbag carry.

[Strongman427]

Whats bottom bench? Awesome Pr too brotha!

Quick question,personal opinion.

What 3 exercises in the gym would best help you in strongman?

I would have to say front squat,clean and press,deadlift.

For Bottom Bench set the bar up in your power rack so that when you lay back on the bench the bar just barely grazes your chest, then start your press from a dead stop at the bottom. As far as best gym exercises for strongman I would say you picked some good ones, I might throw in box squats.
Thanks. Yeah, your right. The first time for each of those events. Before that the biggest tire that I had direct contact with was a bike tire. Were those benches done with a shirt? I don't really know anything about strongman training, but I would guess they were done raw?


Nope don't own a shirt
I ran into nate from the paxton gym at the mass strongman state championships. you still planning on doing the paxton show? The events look solid think its going to be a log press, wheelbarrow deadlift, frame carry, keg load, and sandbag carry.


Yeah man I'm definately doing that show, hoping for a good showing


8/5/08

DL- 135x8,225x4,315x2,405x1,495x1,615x1
Bottom Squat- 135x1,225x1,315x1,405x1,435x1
GM- 5x10x225

[boar]

thats a solid powerlifting day. are you planning on doing any other shows before paxton? the guys up at tps are trying to talk me into doing the rhode island show which I am still unsure on.

[zanderfever]

Nope don't own a shirt



Oh, ok. I'm trying to learn more about strongman since that little tryout that I did.

[Strongman427]

Not doing any other shows as of now besides Paxton.

8/7/08

Incline Log- 60x12,110x6,150x3,200x2,240x4,240x5
Pullups- 4x5xbody
Floor Press- 185x6,225x6,275x6,275x6,275x6
Log Rows- 150x12,200x10,240x10,240x20
One Arm Rows- 95x12,115x10,125x8 Did these using an olympic bar, lots of fun

[Stiff]

Every time I check in on you I get depressed as I have so far yet to go.

[Strongman427]

8/9/08

12" Log- 130x10,180x5,180x5,225x5,270x3,270x5
Yoke- 300x160',390x160',500x80',590x80,700x80',790x80'
Stones- 240x5,275x5,300x4 all to 56"

[boar]

8/9/08

12" Log- 130x10,180x5,180x5,225x5,270x3,270x5
Yoke- 300x160',390x160',500x80',590x80,700x80',790x80'
Stones- 240x5,275x5,300x4 all to 56"

Pretty solid event day. the stones are extremely impressive. 300 stone to an almost 5 foot platform for 4 reps is absurd.

[Strongman427]

Pretty solid event day. the stones are extremely impressive. 300 stone to an almost 5 foot platform for 4 reps is absurd.

Thanks man, still got a ways to go. Although I was pretty happy with the stones, prolly my best day on them in a while

8/11/08

Rack Pulls- 135x10,225x5,315x3,405x2,495x1,585x5
Squats- 135x8,225x5,315x5,405x5,495x4
GM- 5x4x315
Abdowns- 3x20x70

[excessive endorphins]

Last 2 workouts were sick brotha.Curiousity calls,What weight are you at,how old are ya and how long you been training?

[zanderfever]

Last 2 workouts were sick brotha.Curiousity calls,What weight are you at,how old are ya and how long you been training?

I like those questions.

Also, if I was to theoretically compete Strongman at 200 pounds, what weight would i need to be moving to theoretically be competitive? Both in the gym, and in a strongman contest?

[Strongman427]

I like those questions.

Also, if I was to theoretically compete Strongman at 200 pounds, what weight would i need to be moving to theoretically be competitive? Both in the gym, and in a strongman contest?

I'm 26 5'11'' 315lbs and I've been training for about 10 years pretty steady. As far as a 200lber if you wanna do a show I would just say do it and don't worry too much about the weights your moving, the strongman lifts are so much different than anything in the gym you just have to do them and get some experience with the implements.

8/14/08

CG- 95x12,135x6,185x3,225x2,275x6,275x6
Pullups- 5x5xbody
Tate Presses- 95x15,115x10,125x8,125x8,125x8
BB Rows- 135x12,225x10,315x8,315x8
Face Pulls- 4x12xBlue band
Hammer Curls- 25x20,25x25,25x30

[zanderfever]

I'm 26 5'11'' 315lbs and I've been training for about 10 years pretty steady. As far as a 200lber if you wanna do a show I would just say do it and don't worry too much about the weights your moving, the strongman lifts are so much different than anything in the gym you just have to do them and get some experience with the implements.

8/14/08

CG- 95x12,135x6,185x3,225x2,275x6,275x6
Pullups- 5x5xbody
Tate Presses- 95x15,115x10,125x8,125x8,125x8
BB Rows- 135x12,225x10,315x8,315x8
Face Pulls- 4x12xBlue band
Hammer Curls- 25x20,25x25,25x30

Thanks. That advice makes sense. I still have 30+ pounds to go until 200, but it'll happen.

[Strongman427]

8/16/08

Axle- 70x10,160x8,205x3,205x5,250x3,290x3,290x3
Farmers- 110x80,160x80,200x8,250x40,250x80 all the 80' runs had a turn at 40'
Tire- 2x8x650
Speed DL- 135x3,225x3,6x3x315

[excessive endorphins]

Insane work brotha.280 w/80 paces is heavy stuff!

[boar]

Justin,

Im going to be in ct by this sunday at the latest. Like to get my first training session in with you at retro fitness. do you train on mondays bc thats the day i m going to do some upper body stuff. let me know when your training next week. looking forward to meeting you man.

[Strongman427]

Justin,

Im going to be in ct by this sunday at the latest. Like to get my first training session in with you at retro fitness. do you train on mondays bc thats the day i m going to do some upper body stuff. let me know when your training next week. looking forward to meeting you man.

Hey man I don't train there during the week, but Poundstone usually does overhead stuff on monday if you wanna go there and find him i'm sure he'll be happy to let you work in with him.

8/23/08

12" Log-90x10,135x8,180x5,180x5,225x3,270x2,315x1 Switched over to the new natural log that Derek got. This thing is a fucking beast it's 14" diameter,9 feet long and weighs 310lbs empty. Did 310x2,330x1PR!!!,350xjust missed it. Tried the 350 a few times just couldn't get under it
Yoke- 300x180',500x90',700x90',790x90',830x90' PR!!!!!
Stones- Derek had the great idea to do stones to a really high yoke bar, ended up goin to 69". Tried with the 300 4 times, got it up to the bar each time just couldn't get it on my shoulder in order to push it over.

[Strongman427]

8/25/08

Trap Bar DL- 135x10,225x5,315x3,405x2,495x1,585x1,615x1PR!
Stiffleg- 5x6x275
GM- 315x4,315x5,315x6,315x8
Abdowns- 3x15x70

[excessive endorphins]

Sick Pr brotha!

[zanderfever]

Damn, crazy PR. Whats your conventional Dead PR?

[boar]

congrats on your big deadlift

went down to retro tonight. poundstone wasnt there so I couldnt touch any of the stuff. the log looks nasty.

Looking to throw down with you guys on saturday. what time do you guys hit the events?

[Strongman427]

congrats on your big deadlift

went down to retro tonight. poundstone wasnt there so I couldnt touch any of the stuff. the log looks nasty.

Looking to throw down with you guys on saturday. what time do you guys hit the events?

Sorry you missed Poundstone. I usually get there by noon so I'll see ya saturday. O and the log is nasty!!

8/28/08

Bottom Bench- 95x10,135x5,185x2,225x1,275x4
BB Rows- 135x15,225x12,315x10,315x10,315x10
Face Pulls- 4x10xgreen band, held these for 2 secs at my face
One Arm BB Rows- 3x8x135
Rope Pushdowns- 3x12x70

[excessive endorphins]

Great work all roun'

How did you do them 1 arm rows? Like a regular barbell row to the stomach,or imitating a Db row?

& do you have a split,or go by feel?

[Strongman427]

Great work all roun'

How did you do them 1 arm rows? Like a regular barbell row to the stomach,or imitating a Db row?

& do you have a split,or go by feel?

Thanks man. I do the one arm BB rows like a DB row. As far as a split I have a rough idea what I'm gonna do any given day and go by feel during the workout

8/30/08

12" Log- 90x10,135x5,180x3,225x3,245x3,270x3 all C&P every rep.
14" Wooden Log- 310x3,330x1,350x0
Farmers- 140x50',250x50',250x50',250x50',250x100' with a turn at 50
Stones- Tried a bunch with the 275 to 73" just couldn't get it over the bar. Got it up every time just couldn't finish it.

Nick it was good meeting you, look forward to training with you again.

[Strongman427]

9/2/08

Rack Pulls(about12.5")- 135x8,225x4,315x2,405x1,495x1,585x1,495x6
Squats- 135x5,225x5,315x5,405x3,405x4,405x4
GM- 315x8,335x8,355x8,365x6,365x6
Speed Pulls Sumo Style- 8x2x275

[boar]

8/30/08

12" Log- 90x10,135x5,180x3,225x3,245x3,270x3 all C&P every rep.
14" Wooden Log- 310x3,330x1,350x0
Farmers- 140x50',250x50',250x50',250x50',250x100' with a turn at 50
Stones- Tried a bunch with the 275 to 73" just couldn't get it over the bar. Got it up every time just couldn't finish it.

Nick it was good meeting you, look forward to training with you again.[/QUOTE]

It was great to finally meet you and I am also looking forward to future training sessions. You were beasting the wooden log and the stones was one hell of an effort. Great session man and looking forward to this saturday.

[Strongman427]

9/4/08

CG- 95x10,135x6,185x3,225x2,275x3
Wide Grip BB Rows- 135x12,225x12,275x10,275x10,275x10
Strict Presses- 45x20,65x20,75x20,80x20,80x20
Reverse Grip Pulldowns- 70x25,100x20,120x20,120x20
JM Presses- 3x20x75
Shrugs- 225x12,315x10,405x8

[zanderfever]

Strict Presses- 45x20,65x20,75x20,80x20,80x20



Were these with DBs? BBs? Standing? Seated?

[Strongman427]

Were these with DBs? BBs? Standing? Seated?

Standing BB

9/6/08

12" Log- 90x10,135x5,180x5,180x5,225x2,245x2,245x4 All C&P except the last set
Yoke- 300x160',500x80,500x80,590x80,700x80,790x80

[boar]

good training session today man. thanks for the tips on the log clean really helped out.

[boar]

Justin,

I am planning on getting to retro around 10-11am on saturday. I have to work later in the afternoon so I gotta be out by 1:30 at the latest.

[Strongman427]

9/22/08

DL- 135x5,135x5,225x4,315x3,405x2,495x1,545x4
Stiffleg- 4x6x275
Front Box Squats- 4x8x185



9/23/08

Sandbag C&P- 5x5x150
Sandbag DL- 150x10,150x12
Sandbag Squats- 4x6x150

[Strongman427]

9/25/08

CG- 95x20,135x10,185x5,185x5,185x5 My Shoulder has been bothering me lately so I just wanted to get some work in without pushin it too much
Reverse Grip BB Rows- 135x12,185x12,225x12,275x10,275x10
V-Grip Pulldowns- 3x15x120
Seated DB Press- 35x12,35x15,35x20,35x20
Hammer Curls- 2x25x20

[boar]

yo justin,

I have to get my training session in before 130 on saturday. Im going to get to retro between 10-11. planning on doing light log, farmers, and heavy stones.

[Strongman427]

9/27/08

12" Log- 90x10,150x8,225x6,225x6,225x6 clean every rep
Chain Yoke- 200x80',400x80',490x80',580x40',580x60'
Stones- 275x1,275x2,300x1,300x2,300x3

[Strongman427]

9/29/08

Squats- 135x6,135x6,225x3,315x2,405x1,495x3,495x3
GM- 4x6x315
Hack Squat (facing machine)- 135x12,225x12,315x12,315x8
Pullthroughs- 3x8x120


9/30/08

Front Speed Squats to low box- 95x3,135x3, 5x2x185
Speed DL- 135x2,225x2 5x2x275 Did these standing on a 45lb plate
Sandbag C&P- 150x15,150x18,150x15 clean once

[Strongman427]

10/2/08

Incline Log- 60x12,110x8,150x4,200x2,240x6,240x7
Log Rows- 150x12,240x8,290x6,290x6
Thick DB Rows- 3x12x60


10/4/08

Axle C&P- 70x10,115x8,160x5,210x5,230x5,250x5
Sandbag Carry- 4x120'x150
Tire- 3x8x600
Chain Yoke- 200x80,400x80,490x80,580x80 all very fast
Stones- 175 shoulder and press,240 shoulder and press, 300 shoulder, 330x3,330x2 to 48"

[boar]

10/2/08

Incline Log- 60x12,110x8,150x4,200x2,240x6,240x7
Log Rows- 150x12,240x8,290x6,290x6
Thick DB Rows- 3x12x60


10/4/08

Axle C&P- 70x10,115x8,160x5,210x5,230x5,250x5
Sandbag Carry- 4x120'x150
Tire- 3x8x600
Chain Yoke- 200x80,400x80,490x80,580x80 all very fast
Stones- 175 shoulder and press,240 shoulder and press, 300 shoulder, 330x3,330x2 to 48"

Looks like you had a solid session after I left. The 3 bill stone to the shoulder is extremely diesel. Catch you this saturday.

[Strongman427]

10/6/08

Rack Pulls- 135x5,135x3,225x3,315x2,405x1,495x1,605x1

10/7/08

Box Squat- 135x6,135x5,135x5 plus purple bands,225x5,225x5 plus purple,315x3,315x3 plus purple,315x3 plus purple
Bottom Squat- 225x1,315x1,405x1,405x1
Reverse Curls- 2x20x45


10/11/08

Stones- 180 shoulder and press, 275x5,320x3,360x3, Lapped the 385 but couldn't load it. All done to about 47" with no tacky
Frame carry- worked up tp 290 for a 3 100' runs with a turn
DB Snatch- 70x4,85x4,95x3,120x3

[Strongman427]

10/13/08

DL- 135x5,225x5,315x3,405x2,495x1,555x1
Hack Squat (facing sled)- 135x8,225x8,315x6,315x6,315x6
Stiffleg- 2x12x185
V-bar- 90x1,135x1,180x1,205x1
Pinch- 3x4x70
Leg Raises- 3x15

10/16/08

BB Rows- 135x5,225x12,315x10,345x8,345x8
Neutral Grip DB Press- 30x15,40x15,55x15,70x10,70x10
Pulldowns- 140x12,190x8,190x8,190x8
Superset
Pushdowns- 70x12,80x10,90x8
Hammer Curls- 35x12,40x10,45x8

Shrugs- 315x5,405x5,495x5,565x5,565x5

10/18/08

Farmers- 50x200',140x200',250x100',340 picked it twice
Yoke- 300x140',500x70',700x70',880 just picked it
12" Log C&P- 90x10,135x5,180x5,224x4,270x2,315x2,315x3 Last two PRs

[Strongman427]

10/21/08

Box Squat- 135x5,225x5,315x3,405x2,495x1,565x3
Bottom Squat- 225x1,315x1,405x1,405x1,405x1
DL Lockouts- 655x1,725x1,775x1,825x1
C.O.C- trainerx12,#1x12,#2x8,#1x12

[Strongman427]

10/23/08

Bottom Bench- 135x1,225x1,315x1
Bench Lockouts- 315x1,365x1,405x1,405x1,405x1
BB Rows- 135x12,225x10,315x8,365x6,365x6
BB Curls- 95x12,115x10,135x6,135x6
Pushdowns- 70x15,90x12,110x10,130x8


10/25/08

Axle- 70x8,115x8,180x3,180x3,225x3,250x3,295x1,325x1PR
Yoke- 300x100',390x100',480x300'
Stones- 275x3,275x3,275x3,300x2

[zanderfever]

Your putting in work. Keep it up.

[Strongman427]

10/28/08

DL- 135x5,225x4,315x3,405x2,495x1,545x1,495x2
GM- 135x12,225x10,275x8,275x8,275x8
Quarter Squats- 405x1,495x1,585x1,655x1,725x1
Leg Raises- 3x15

[Strongman427]

10/30/08

Incline Log- 60x12,60x5(added 1 set of monster minis0,110x5,150x5,200x5,(added 2nd set of monster minis),200x5,200x5,200x5
Pullups- 5,4,5,6
Hang Cleans- 95x5,135x3,185x3,185x3,185x3
Thick DB Rows- 70x8,80x8,80x8

[boar]

yo justin,

I ll be up with the ct crew saturday. I went home last weekend and got a workout up at murphs gym. what are you planning to do for events saturday. catch you on the flipside.

[Strongman427]

11/10/08

Squats- 135x5,1325x5,225x5,315x5,405x5
Rack Pulls- 135x3,225x3,315x3,405x3,405x3
Quarter Squats- 450x1,495x1,585x1,655x1
Axle DL- 110x3,200x3,290x3,340x2,360x1PR

Happy with the workout, was down all last week with a double ear infection and strep throat so it was good to get some work in.

[Strongman427]

11/11/08

Bottom Squat- 135x1,135x1,225x1,315x1,405x1,405x1,405x1
GM- 4x12x225
Front Squat- 2x5x225

cardio for about 12mins with 4 30sec. intervals

[Strongman427]

11/13/08

Axle Bottom Bench- 110x5,160x5,200x5,250x5,250x5,250x5
Axle Bench Lockouts- 290x1,340x1,380x1,430x1,470x1PR
Pullups- 4,5,7,8
Axle Rows- 200x12,250x10,250x10,250x10
Face Pulls- 90x15,115x15,140x15
Reverse Axle curls- 60x8,70x8,80x8

[Strongman427]

11/15/08

Axle C&P- 70x10,115x6,160x5,225x5,250x6,300x4
Car DL- 5,5,5,7 don't know the weight, we used the back of Kevin's '99 honda civic
Sled- 90x100',180x500'

[Young&Hungry]

Justin, really nice to meet you today. I'm Carlos I was with Nick today. You are a BEAST brother, really inspiring to watch you Derek and Justin kill shit today. You guys are fucking savages.

[Strongman427]

11/17/08

Axle C&P- 115x8,160x5,224x5,250x6,250x8,224x12
Seated Axle- 160x10,250x5,250x6
Axle Shrugs- 250x10,250x15,250x12,250x12,250x10,250x8
Stones- 240x5,275x3,300x2,360x1 all to about 54"

[boar]

doing some good work on the overhead press. I ll catch you this saturday.

[Strongman427]

11/20/08

BB Rows- 135x15,135x15,225x12,225x12,225x12 added both momster mini bands for the last 3 sets
Pullups- 4x5
Seated DB Press- 35x20,35x20,40x25,40x25
Curls- 2x40xbar
Pushdowns- 2x40x60

12 mins of interval cardio

[Strongman427]

11/22/08

12" Log- 90x10,90x10,180x5,180x5,270x3,320x1
Yoke- 300x100',300x100',500x100',880x50,880x60
Frame- 650x70
Keg Load- 200x4,250x2,300x6

[boar]

11/22/08

12" Log- 90x10,90x10,180x5,180x5,270x3,320x1
Yoke- 300x100',300x100',500x100',880x50,880x60
Frame- 650x70
Keg Load- 200x4,250x2,300x6

That was a good session today justin. That was impressive how you handled the super series yoke. nice job with the keg. catch you next week.

[Strongman427]

11/24/08

12" Log- 115x10,180x8,180x8,224x5,224x5,235x5,250x7
Seated Log Press- 180x8,180x8,180x6 gotta get my strict press waaaaay up
Shrugs- 315x25,405x15,495x12,585x10
Stones- 240x3,275x3,330x1 all to about 56"

[boar]

solid session. what are you training this saturday.