HIGA MONSTER: Sequim Strongman Showdown 5/7

[HIGA MONSTER]

Alright, it was due time for me to post workouts in detail on here.
Instead of just videos.

1st contest of the year for me is the "Sequim Strongman Showdown" on May 7th.

This used to be known as the "Jesse Marunde Memorial", but they recently changed the name.

Here is a link to the events:
http://www.irrigationfestival.com/events/strongman-competition.html

I believe they are doing to add a heavy Yoke Walk too, but its not confirmed.
My one goal I have in this contest is to press the 375 lb "Man-log". I have cleaned it, but never pressed it. Only 2 people have pressed this log: (Jesse Marunde, Phil Phister & Foster Parnell)
Its 15 feet long and straight up BEAST!

Sequim is just 2.5 hours away, and this festival is the oldest in Washington state.
We are doing it in front of the Logging Show, as well as the Lawnmower Races. (a big hit with the locals)

Kinda going to be a whirlwind weekend for me.
I compete in Sequim on Friday night May 7th. Then, fly first flight to Boise the next day to work the Animal Pak booth with Rage and do a Strongman demo at BB.com's "Boise Fit Expo".
Nevertheless, it will be fun to do a demo with my Animal Pak shirt on in front of hundreds of people at the Boise Convention Center!

Aloha,
HIGA MONSTER

[HIGA MONSTER]

2" thick Axle clean & presses (clean every rep):
143 x 5 reps x 2 sets,
173 x 5 reps,
193 x 5 reps,
213 x 5 reps,
223 x 1

Strict press the 2" thick Axle:
143 lbs x 10 reps x 2 sets (30 seconds rest in b/w)

2" thick Axle Barbbell Rows:
143 lbs x 10 reps x 2 sets (30 seconds rest in b/w)

Farmers Walk deadlifts: 180 lbs in each hand (the handles are 1.5" thick); 10 reps then HOLD for as long as I can.
Hyperextensions: bodyweight x 25 reps

I did the FW deadlifts and Hypers as a circuit, and did it 4 times in a row.
So, I totalled 40 reps of FW deadlifts and 100 reps of Hypers.

My forearms are BLOWN up from the Axle and Farmers Walk holds. Can't shampoo my hair. ;)

Gotta pick my daughter up from school!
HIGA MONSTER

[Mr. Dead]

Great stuff in here!!! Don't forget... You have to be somewhere April 16th and 17th, too...

[smoothballer]

Definitely subbed for this one!

[wedge]

As someone who does strongman every other Sunday, I'm grabbing my notepad and taking notes in here. Subbed.

[HIGA MONSTER]

Great stuff in here!!! Don't forget... You have to be somewhere April 16th and 17th, too...

Yea, but thats easy...I got my STAPLES button for you that weekend.
"That was easy!"

HIGA MONSTER

[Mattman33]

subbed. i love the other thread, and hope you keep posting those videos.

cant wait to start back up with my strongman training soon.

[Aggression]

Most definitely in for this ride brother.

[HIGA MONSTER]

Definitely subbed for this one!


As someone who does strongman every other Sunday, I'm grabbing my notepad and taking notes in here. Subbed.


subbed. i love the other thread, and hope you keep posting those videos.

cant wait to start back up with my strongman training soon.


Most definitely in for this ride brother.

I hope to be of some inspiration to you all, as do all of the other people on this Forum inspire me.
Have a good day!

HIGA

[HIGA MONSTER]

Just got in from finishing this...
Thursdays are a busy day at work for me, so I gotta get this done in the early morning before I leave for work.

Warm-ups: 135 lbs stiff-leg deadlifts x 25 reps x 2 sets

Front squat circuit (minimal rest as possible. Load next weight then go!)
135 lbs x 10 reps
185 lbs x 10 reps
205 lbs x 10 reps
225 lbs x 10 reps

When I do this Front Squat Circuit, I try to get it done under 5 mins.
Nothing too heavy, but I focus on speed and getting my heart rate up by loading the next weight and then squatting right away.

Gotta take my daughter to school! Aloha!

HIGA MONSTER

[mritter3]

strong work in here grant looking forward to see how you do come 5/7 man...keep working hard.

[HIGA MONSTER]

Pre-workout: Shock Therapy

Warm-ups:
50 back extensions/hypers in a row;
50 jumping jacks;
50 Axle barbbell curls (33 lb axle to warm up my biceps);
50 bodyweight squats

Trap bar Deadlift off a 3.5" tall block:
135 x 10 reps;
225 x 10 reps;
275 x 10 reps;
295 x 10 reps;
315 x 10 reps.

Farmers Walk handle shrugs/Hyperextensions circuit
(I did 4 sets in a rown b/w both exercises. Handles weigh 95 lbs w/1.5" thick handles):
15 reps of shrugs, then 25 reps of Hypers.
4 sets in a row for a total of 60 shrugs and 100 Hypers.

Grip work:
"Iron claw" pinch grip. Its kinda like making an eagle claw in Kung Fu? A friend of mine gave it to me and bought it from a Martial Arts store.
4 sets of 15 reps on both hands

Captain of Crush #2 gripper:
10 reps x 4 sets. Total of 40 squeezes on both hands. Touched the ends of the gripper each rep.

Post workout drink: Torrent sour citrus

Have a great day!
HIGA MONSTER

[smoothballer]

Damn Higa, you are a beast! That is one hell of a workout.

[Mr. Dead]

Sweet session, HIGA!!!

[HIGA MONSTER]

Damn Higa, you are a beast! That is one hell of a workout.


Sweet session, HIGA!!!

I appreciate all the positive comments. Trying to work on my weaknesses and be prepared.

Aloha,
HIGA MONSTER

[HIGA MONSTER]

Did five 3 minute rounds of sparring with one of my clients.

Then, 100 crunches on a Resist a Ball.
Then, 4 sets of 25 push-ups.

Had a slammed day of work, so had to fit in what I could.
Plus, had to rush and pickup my daughter at daycare.

Aloha,
HIGA MONSTER

[HIGA MONSTER]

Farmers Walk is my weakness, so trying to get my grip alot stronger.

Farmers Walk handles are 1.5" thick.

164 lbs x 150 feet (turn at 75 feet)
184 lbs x 150 feet
204 lbs x 150 feet
234 lbs x 150 feet.

I loaded progressively, then went again.
Def got the heart rate going today!

Gotta go!
HIGA MOINSTER

[HIGA MONSTER]

By the way,
Grape Shock Therapy for pre-workout drink
and 3 scoops of Torrent sour citrus rush for PWO.

Holla,
HIGA MONSTER

[Mr. Dead]

Nice lookin' sessions!!! I truly miss bein' able to have Torrent, afterwards... *LOL*

[T. Kemble]

Putting in some great work here Grant. It was great meeting you at the Arnold. I'm following your log closely you really are going have a great performance your next contest!

Stay strong and healthy.

[SailinScotty]

Great work! I'll be following along. Might try and make it down to Sequim to enjoy the festivities.

[HIGA MONSTER]

Nice lookin' sessions!!! I truly miss bein' able to have Torrent, afterwards... *LOL*

I will sacrifice, and drink many Universal Shaker Cups in your honor Dead. HAHAHA!


Putting in some great work here Grant. It was great meeting you at the Arnold. I'm following your log closely you really are going have a great performance your next contest!

Stay strong and healthy.

Thanks bro! I'm keeping an eye on your Journey too for the Police/Fire games.


Great work! I'll be following along. Might try and make it down to Sequim to enjoy the festivities.

That would be cool Scott! Its a pretty big crowd! Not far from home too.

HIGA MONSTER

[mcbeast]

Did five 3 minute rounds of sparring with one of my clients.

Then, 100 crunches on a Resist a Ball.
Then, 4 sets of 25 push-ups.

Had a slammed day of work, so had to fit in what I could.
Plus, had to rush and pickup my daughter at daycare.

Aloha,
HIGA MONSTER

Sparring?!

[HIGA MONSTER]

Sparring?!

Believe that..."Shoot homie, I KEEPS IT REAL!"

HIGA MONSTER

[mcbeast]

Believe that..."Shoot homie, I KEEPS IT REAL!"

HIGA MONSTER

Then lets go Grant!

[HIGA MONSTER]

Pre-workout drink: Shock Therapy grape

Warm-ups:
Hypers 2 sets of 25 reps

Back squats (speed day of 4 sets of 10 reps. Squat, load next weight, go again)
135 x 10
185 x 10
205 x 10
225 x 10
I was able to do these 40 reps in 4 minutes 28 seconds. Heart rate was up!

Bodyweight lunges
2 sets of 25 reps on each leg

Hypers again:
2 sets of 25 reps

Post-workout drink: Torrent sour citrus

Including warmups, I finished the entire workout in 18 minutes.

Day off tomorrow. Will hit alot of events on Saturday at the WAREHOUSE.
Gotta go get my daughter ready for school now, then head to work.

Aloha,
HIGA MONSTER

[mcbeast]

Good stuff G..Like the fast pace! Just uppin that conditioning..

Hey, you gonna get a prowler anytime soon?

[HIGA MONSTER]

Good stuff G..Like the fast pace! Just uppin that conditioning..

Hey, you gonna get a prowler anytime soon?

Funny you ask, cause my wife has suggested that I buy one.
Haven't priced one, so don't know what prices I am going to get.

HIGA MONSTER

[Mr. Dead]

Lookin' strong in here, HIGA!!!

[HIGA MONSTER]

It was COLD in the warehouse this morning!

Pre-workout drink: Shock Therapy grape

Warm-ups: Jumping jacks, lateral shuffling, light jogs

Stack of a pallet jumps (our version of plyos in the warehouse):
10 jumps onto a stack of 5 pallets (2 sets of 10)
5 jumps onto a stack of 6 pallets (4 sets of 5)
3 jumps onto a stack of 7 pallets (3 sets of 3) 36.75" tall PR for me!

I know that doesn't seem like a big box jump, but it is for me!
My previous best was 33.25" so I am happy to see these progress for me.

I agree with my training partner Tyler that these pallet jumps get our nervous system "fired up" before heavy training.

EVENTS:
694 lb Tire Flip (5 sets of 5 flips with 30 seconds rest in b/w)

14" Log clean & press: 284 lbs for 3 sets of 3 reps.
(This was actually kinda shitty for me. I've been slacking on my upper body weight training & I could tell that on my lockouts today)
Here is Max trying to get 284 lbs:
http://www.youtube.com/watch?v=hSaCRZ0oj2M

Prowler pushes for 100 feet each way:
We did 3 sets total, but on the the 3rd set we had to push 100 feet with the high bars, then 100 feet back with the low bars.
Here is a video:
http://www.youtube.com/watch?v=-IUUuw8n50g

Post-workout drink: Torrent sour citrus rush for me and all of my crew

Here are some other videos of my training partners from today.
I will post this on my "Ask the Animals" thread too.

Kristyn Vytlacil doing a 556 lb Yoke for 50 feet (Post-surgery PR):
http://www.youtube.com/watch?v=0SdGAbaOSW4

Zack Nims keg loading(180, 200, 220, 250) All 4 are 15' away:
http://www.youtube.com/watch?v=MwdS9mqqasM

Then, Tyler did the same keg loading & almost beat Zack!
http://www.youtube.com/watch?v=U_xP7faHzMU

Max LeFebvre getting a 284 lb Log press:
http://www.youtube.com/watch?v=hSaCRZ0oj2M

Have a great weekend!
HIGA MONSTER

[HIGA MONSTER]

Pre-workout drink: Shock Therapy grape

Warm-ups:
Myofascial stick, foam roller, then 2 sets of 25 reps Hypers.

Axle power cleans (2" thick axle):
145 lbs x 5 reps x 2 sets
163 lbs x 5 reps
183 lbs x 5 reps
193 lbs x 5 reps
213 lbs x 1 reps
213 lbs x 2 reps

Front squats:
135 lbs x 5 reps
185 lbs x 5 reps
225 lbs x 5 reps
275 lbs x 2 reps
315 lbs x 1
365 lbs x 1
405 lbs x 1
405 lbs x 5 reps

Here is video:
http://www.youtube.com/watch?v=ZDiSSMiPNhs

Hypers again:
50 reps in a row for 2 sets

Post-workout drink: Torrent sour citrus
Post-workout snacks: 4 egg whites from my daughter's Easter Eggs :)

I had to run to take my little one to the library for story time, so I didn't do any Grip work today. Will do some tonight at work.
My front squats didn't feel explosive, so I need to get that going again.
My 21 month old woke up at 12:15am crying in her sleep, so that messed my Animal PM sleep up a bit. LOL

Have a great Monday!
HIGA MONSTER

[wedge]

Workouts looking strong bro. Keep it up.

[J-Dawg]

Definitely tuned in here. Hope to pick up some strongman tips!

[Mr. Dead]

At the rate you and Rage are going... I'm going to look like a toothpick, between you and Rage, at the Emerald Cup... *LOL* Great work goin' on in here!!!

[smoothballer]

Looking good big man!

[HIGA MONSTER]

Workouts looking strong bro. Keep it up.

Trying bro. No matter what, someone is out there training harder than you. And I hope that someone is me.


Definitely tuned in here. Hope to pick up some strongman tips!
Shoot, you don't need no tips. You are J-DAWG. Nuff said. ;)


At the rate you and Rage are going... I'm going to look like a toothpick, between you and Rage, at the Emerald Cup... *LOL* Great work goin' on in here!!!
By the way Dead, the Torrent still tastes as good as you can imagine...


Looking good big man!

Thanks bro!

HIGA MONSTER

[HIGA MONSTER]

Had to squeeze in a quick workout at work. Not much to do there thats heavy, but I had to make do.
I'm a trainer in a corporate fitness setting, so the heaviest dumbbells are only 80 lbs.

Pre workout drink: Shock Therapy grape

Warm-ups:
4 sets of 50 crunches on a 55 cm resist a ball. (200 total)
4 one minute planks on a 55 cm resist a ball (30 secs rest in b/w each plank)
Blue Xertube horizontal external rotations ( 2 sets of 25 reps each shoulder)
Then, I hit the heavy bag for one 3 minute round w/16 oz gloves.

Incline Dumbbell Presses (30 secs rest in b/w each set):
45 lbs x 15 reps
55 lbs x 15 reps
60 lbs x 15 reps
70 lbs x 15 reps
80 lbs x 15 reps
80 lbs x 8 reps (sucked ass on that set)

Circuit of Flat DB chest flyes w/Wide grip lat pull downs (palms facing in handle):
3 sets of 15 reps.
Nonstop with no rest in b/w each set

Tricep pressdowns:
3 sets of 15 reps.
(I went up 10 lbs each set, no rest in b/w)

Post-workout drink: Torrent sour citrus rush
Post workout snack as I walked 18 minutes to my parked car: Hi-Protein bar choc/brownie.

I had a pretty slammed day of work, so I couldn't do any heavier pressing due to the work set-up.
I had to blast through it cause I had to meet my wife and pickup my daughters from her.
She and her girlfriend had some free tickets to the play, "Dreamgirls" thats playing here in Seattle.

Dinner:
My daughters and I WOOFED down some Texas style BBQ and cornbread at "Cedar River BBQ" in Renton.
I had the combo plate: 1/2 smoked chicken, turkey, pork ribs & beef brisket. With a side of cornbread. Tapped out due to strikes of my fork into my mouth...

Aloha,
HIGA MONSTER

[HIGA MONSTER]

I was able to hit a Wed afternoon workout with some of the boys today.

Pre-workout drink: Shock Therapy grape

Warm-ups of Plyo box jumps:
5 pallets high- 3 sets of 5 jumps
6 pallets high- 3 sets of 5 jumps
7 pallets high- 3 jumps (1st one was running, to build confidence. Then, did 4 sets of 5 jumps. (Personal best!)
Then, I figured fuck it, and see if I could jump onto 8 pallets.

My first attempt at 8 pallets high (39 1/8" tall):
http://www.youtube.com/watch?v=CMlPWD_ZNdI

Take #2:
http://www.youtube.com/watch?v=4RZn7_rpC-c

Take #3:
http://www.youtube.com/watch?v=e0h76itiaIg

694 lb TIRE FLIP:
6 flips
9 flips


Finally, we did some Prowler sprints:
180 lbs of plates on a 50 lb Prowler. Did a distance of 48 feet, and we tried to beat each other's time.
I did some Farmers Walk holds for time in b/w my set and Zack & Tyler's. Just so I could get some quick grip work in b/w sets.
I think we ended up doing 6-7 of these Prowler sprints.

Zack Nims: http://www.youtube.com/watch?v=LD2eeevFwzY

Yours truly: http://www.youtube.com/watch?v=rMYYdWisbHU

Tyler Scott kicks our asses with his time: http://www.youtube.com/watch?v=86DWpQe4Vzc

Post-workout drink: Torrent sour citrus rush

Final comments from today's workout:
Tyler and I were thinking that if I am going for a max Box Jump, I need to reduce the amount of warm-ups I do. Instead of doing set of 5, I'm gonna cut them down to triples or singles.
I feel better doing these box jumps every week. Plus, I have been weighing at 299 lbs bw since the Arnold. I was 307 lbs BW the day I flew out to the Arnold.

Tire flip: I was just going for speed on that light tire. Next week, i am going to bust out the "pig" 874 lb tire that we have. I have to flip a 900 lb tire for 6 flips at the Sequim contest.

Thanks for checking on my "journey". Aloha!
HIGA MONSTER

[HIGA MONSTER]

COLD as fuck outside today. Especially, with the wind blowing over her at my place.
Had to warm-up the legs really good before this session. My knees still feel like they are not warmed up after I was done!

Pre-workout drink: Shock Therapy grape

Warm-ups:
Foam roller, and alot of myofascial Sticking. My right leg seems tired from Box Jumps yesterday at the Warehouse.
Hypers: 2 sets of 50 reps in a row. (took 1 minute rest in b/w sets)

Front Squats (do a set of 10 reps, load next weight & go again. No rest in b/w):
135 lbs x 10 reps
185 lbs x 10 reps
205 lbs x 10 reps
225 lbs x 10 reps

I was able to do all 4 sets of 10 in a time of 5 minutes 20 secs.
Thats a little too slow for my liking, but its so cold & windy here that it seemed to take away any bodyheat I had.
I like to squat with my garage door open, cause I am pressed for space and it makes it easier for me to load/unload plates.

Post-workout drink: Torrent sour citrus

I usually do more Hypers after my Thursday squats, but I am going to the Warehouse tomorrow instead of Saturday.
Planning to do Yoke Walks, Log presses and Stones tomorrow, so I didn't want to tax my lower back today.
I don't think these 40 reps bother me tomorrow cause they are pretty light. I just use them to keep my nervous system firing and treat it like a speed/cardio day.

I'm about to eat 8 egg whites from my daughter's last colored Easter Eggs that are in the fridge! Aloha!

HIGA MONSTER

[Mr. Dead]

By the way Dead, the Torrent still tastes as good as you can imagine...


HIGA MONSTER

That was cold, my brother... *LOL* But, you're definitely killin' it in here!!!

[HIGA MONSTER]

Pre-workout drink: Shock Therapy grape

Warm-ups:
BOX JUMPS
5 pallets- 3 sets of 3 standing jumps
6 pallets- 3 sets of 3 standing jumps
7 pallets- 4 sets of 3 standing jumps
8 pallets- 2 sets of running jumps for a single.

FARMERS WALKS w/1.5" handles:
184 lbs for 72 feet, turned and walked back for 72 feet. (144 ft total)
204 lbs for 72 feet, turn & go 72 feet, turn again for 72 feet. (216 feet total)
224 lbs for 72 feet, turn & go 72 feet, turn again for 72 feet. (216 feet total)

AXLE PRESS (2" thick):
99 lbs x 3 reps
143 lbs x 3 reps
209 lbs x 3 reps
229 lbs for a single x 4 sets
249 lbs for a single
269 lbs for a single.

14" LOG PRESS:
180 lbs x 3 reps
246 lbs for a single
290 lbs for a single
300 lbs for a single.

Then, Steve and I decided to come up with some weird, unorthodox exercise. Steve thinks his CORE is weak, and was fiddling around with a lighter keg.
So, I figured what the hell? Try it out!

180 lbs Keg overhead walk for 50 feet:
http://www.youtube.com/watch?v=dM67cnQF00k

Then, I left something for Zack and Tyler. Lord knows our training group isn't competitive with each other, right?

200 lbs Keg overhead walk for 50 feet:
http://www.youtube.com/watch?v=VqagojYWPAY

Post-workout drink: Torrent sour citrus
1 hour later: Proteon Bar peanut butter flavor

Final thoughts: Usually, I don't workout on Fridays. However, my daughter has Little League tomorrow early in the morning and thats why I went today.
I did feel like my legs weren't as fresh doing the Box Jumps, because of the 4 sets of 10 reps Front Squats I did yesterday.
This also made a difference in my Log Press today. When I cleaned it, my press wasn't as strong as usual due to not firing off my legs.

Have a great weekend!
HIGA MONSTER

[Tron]

Pre-workout drink: Shock Therapy grape

Warm-ups:
BOX JUMPS
5 pallets- 3 sets of 3 standing jumps
6 pallets- 3 sets of 3 standing jumps
7 pallets- 4 sets of 3 standing jumps
8 pallets- 2 sets of running jumps for a single.

FARMERS WALKS w/1.5" handles:
184 lbs for 72 feet, turned and walked back for 72 feet. (144 ft total)
204 lbs for 72 feet, turn & go 72 feet, turn again for 72 feet. (216 feet total)
224 lbs for 72 feet, turn & go 72 feet, turn again for 72 feet. (216 feet total)

AXLE PRESS (2" thick):
99 lbs x 3 reps
143 lbs x 3 reps
209 lbs x 3 reps
229 lbs for a single x 4 sets
249 lbs for a single
269 lbs for a single.

14" LOG PRESS:
180 lbs x 3 reps
246 lbs for a single
290 lbs for a single
300 lbs for a single.

Then, Steve and I decided to come up with some weird, unorthodox exercise. Steve thinks his CORE is weak, and was fiddling around with a lighter keg.
So, I figured what the hell? Try it out!

180 lbs Keg overhead walk for 50 feet:
http://www.youtube.com/watch?v=dM67cnQF00k

Then, I left something for Zack and Tyler. Lord knows our training group isn't competitive with each other, right?

200 lbs Keg overhead walk for 50 feet:
http://www.youtube.com/watch?v=VqagojYWPAY

Post-workout drink: Torrent sour citrus
1 hour later: Proteon Bar peanut butter flavor

Final thoughts: Usually, I don't workout on Fridays. However, my daughter has Little League tomorrow early in the morning and thats why I went today.
I did feel like my legs weren't as fresh doing the Box Jumps, because of the 4 sets of 10 reps Front Squats I did yesterday.
This also made a difference in my Log Press today. When I cleaned it, my press wasn't as strong as usual due to not firing off my legs.

Have a great weekend!
HIGA MONSTER

I've been watching your stuff on youtube a lot Grant... it's always impressive to see you guys at work in that warehouse. Definitely makes me want to hit it harder everyday.

[HIGA MONSTER]

I've been watching your stuff on youtube a lot Grant... it's always impressive to see you guys at work in that warehouse. Definitely makes me want to hit it harder everyday.

Thanks bro! Its unorthodox, but we are able to get a high-quality Strongman workout in the Warehouse.

HIGA MONSTER

[HIGA MONSTER]

Pre-workout drink: Shock Therapy grape

WARMUPS
Hypers: 2 sets of 25 reps

Snatches:
95 lbs x 3
115 lbs x 3
135 lbs x 3
155 lbs x 3
175 lbs x 3
185 lbs x 1
205 lbs x 1

DEADLIFTS:
205 lbs x 5
245 lbs x 5
315 lbs x 5
355 lbs x 2
405 lbs x 2
495 lbs x 1
525 lbs x 1
(My back seemed tired today. Did alot of gardening all day yesterday, so maybe thats why)

BARBBELL SHRUGS (double overhand grip, no straps):
155 lbs x 15
245 lbs x 15
275 lbs x 15
300 lbs x 15

ED COAN HOLDS:
Can't believe I did these today, cause I haven't done them in maybe 10 years?
155 lbs for about 40 seconds in each hand. 4 sets for each hand

STIFF-LEG DEADLIFTS:
155 lbs x 25 reps x 2 sets

Post-workout drink: Torrent sour citrus rush

I was hurried to get this workout done today. A water guy had to come out and replace a freeze plate on the exterior water meter that blew over the winter.
Plus, my 22 month old daughter was fussy in the garage gym today, and I had to lay her down halfway through my deadlifts.

Have a good day!
HIGA MONSTER

[HIGA MONSTER]

Pre-workout drink: Shock Therapy grape

WARMUPS:
Black Xertube horizontal external rotations: 25 reps x 2 sets
Black Xertube "raising your hand in class": 25 reps x 2 sets

HIT THE HEAVY BAG: one round of 3 minutes with 16 oz gloves

SEATED DB PRESSES (palms facing in like a Log):
25 lbs x 25 reps
45 lbs x 10 reps
55 lbs x 10 reps
60 lbs x 10 reps
70 lbs x 7 reps
80 lbs x 5 reps (I took 30 secs rest in b/w each set)
The heaviest DB I have at my work is 80 lbs, so thats why I coudln't go higher in weight.

INCLINE DB BENCH PRESS:
50 lbs x 10 reps
60 lbs x 10 reps
70 lbs x 10 reps
80 lbs x 10 reps (I took 30 secs rest in b/w each set again)

FLAT BENCH DB FLYS:
30 lbs x 15 reps
35 lbs x 15 reps
40 lbs x 15 reps

TRICEP PRESSDOWNS:
3 sets of 15 reps (one after another, increased the next set by 10 lbs each time)

BODYWEIGHT DIPS:
3 sets of 15 reps

Circuit SEATED CABLE ROWS/DB SIDE LATERALS:
3 sets of 15 reps

Circuit 55 cm RESIST A BALL CRUNCHES/PLANKS ON SAME BALL:
50 crunches, then immediately do a 1 minute plank. I did 4 sets total.

Post workout drink: Torrent sour citrus rush

Aloha,
HIGA MONSTER

[HIGA MONSTER]

Just came in from a gorgeous sunny day in Western WA!

Pre-workout drink: Shock Therapy grape

WARMUPS:
Hypers: 50 reps in a row

POWER CLEANS:
165 lbs x 3 reps x 2 sets
195 lbs x 3 reps
215 lbs x 2 reps
235 lbs x 1
255 lbs x 1 reps x 2 sets
265 x 1

FARMERS WALKS (1.5" smooth handles):
164 lbs each hand for 75 feet, then come back 75 feet. (150 ft total)
214 lbs each hand for 75 feet, then come back 75 feet. (150 ft total)
234 lbs each hand for 75 feet, then come back 75 feet. (150 ft total)
No drops on any of these sets.

15 lb PLATE WRIST CURLS (old school Lou Ferrigno 15 lb plate, smooth side down):
15 reps for 4 sets on each hand. One after another.

PINCH GRIP two 15 lb plates together (smooth side out):
45 seconds each hand x 4 sets.
Did these also one after another.
My frickin right thumb is blowing up right now trying to type this journal entry!

Post-workout drink: Torrent sour citrus

Gotta run and get ready for a hair cut appt. I need to be as pretty as Rage & Mr Dead at the Emerald Cup this weekend. ;)

Have a good day! Aloha!
HIGA MONSTER

[HIGA MONSTER]

Preworkout drink: Shock Therapy grape

HIT THE HEAVY BAG:
3 rounds of 3 minutes each. (1 min rest in b/w) 16 oz gloves

INTERVALS in the north parking lot of Qwest Field (where the Seahawks play):
50 yard sprint, then walk back 50 yards.
5 sets total

STAIR PLYOS in the north parking lot stairwell above the train tracks:
Jump up 2 steps, then jump down 1 step.
Lather, rinse, repeat.
One big set to the top of the stairs.

RESIST A BALL CRUNCHES on a 55 cm ball/superset with a 1 minute plank on same ball:
50 crunches, then 1 minute plank. 4 sets total

Postworkout drink: Torrent sour citrus

Headed to the Emerald Cup tomorrow and Saturday to help Rage & Mr Dead at the ANIMAL PAK booth.

Aloha,
HIGA MONSTER

[HIGA MONSTER]

Pre-workout drink: Shock Therapy grape

YOKE WALKS:
365 lbs for 72 feet
545 lbs for 72 feet
725 lbs for 72 feet

STONES:
205 lb Atlas stone for 10 reps onto a 50" box.
2 sets of these.

KEG PRESS MEDLEY (150, 180, 200, 200 lb kegs):
http://www.youtube.com/watch?v=VjMYFzAHt_c

14" LOG PRESS (empty 180 lb Log strict press for reps. Rest 30 secs, then repeat):
10 reps
6 reps
4 reps

Post-workout drink: Torrent sour citrus

I'm off to the Emerald Cup to work the Animal Pak booth with Rage & Mr Dead.
Aloha!

HIGA MONSTER

[prowrestler]

count me in for this log, looks great as of late

[Mr. Dead]

Definitley killin' it in here!!! It was great seein' ya, this weekend!!! Lookin' forward to this coming weekend, and hittin' the Warehouse!!!

[HIGA MONSTER]

Ugh, so many things to do today that I couldn't hit heavy squats in my garage gym this afternoon.
So, I had 1 hour to kill at work that I tried to make up for it.

Pre-workout drink: Shock Therapy

WARMUPS:
Sparred three rounds with a client. (3 min rounds, and 1 min rest in b/w.)
He hit me with some great body shots!

CIRCUIT #1:
Hypers- 25 reps
Eagle Loops hanging bent-knee raises- 15 reps
(2 sets, one after another.)

For those of you that don't know what Eagle Loops are, here is what they look like: http://ironmind-store.com/Eagle-Loops153-pair/productinfo/1237/

Now picture my 300 lb ass hanging off of that doing some bent knee raises for the lower abs, as well as developing open hand strength.
These things work great for Rock Climbers, martial artists...some guys even do chin-ups with that shit.

CIRCUIT #2:
Hypers- 25 reps
Bodyweight hanging bent-knee raises- 15 reps
(2 sets, one after another.)

SEATED LEG PRESS:
100 reps in a row (wide stance, narrow stance, single leg right, & single leg left for 25 reps each)

CIRCUIT #3:
48 kilo Kettlebell squat w/wide sumo stance- 15 reps
Inner thigh resist-a-ball squeezes- 15 reps
(2 sets, one after another.)

PULL-THROUGHS w/wide stance:
2 sets of 15 reps

"THE BAND OF EVIL" (blue Xertube ring that you strap around both ankles):
50 lateral steps in a row, left to right for 50 on each side.
Outer hips were SCREAMING after this.

Post-workout drink: Torrent

Aloha,
HIGA MONSTER

[SailinScotty]

Ugh, so many things to do today that I couldn't hit heavy squats in my garage gym this afternoon.
So, I had 1 hour to kill at work that I tried to make up for it.

Pre-workout drink: Shock Therapy

WARMUPS:
Sparred three rounds with a client. (3 min rounds, and 1 min rest in b/w.)
He hit me with some great body shots!

CIRCUIT #1:
Hypers- 25 reps
Eagle Loops hanging bent-knee raises- 15 reps
(2 sets, one after another.)

For those of you that don't know what Eagle Loops are, here is what they look like: http://ironmind-store.com/Eagle-Loops153-pair/productinfo/1237/

Now picture my 300 lb ass hanging off of that doing some bent knee raises for the lower abs, as well as developing open hand strength.
These things work great for Rock Climbers, martial artists...some guys even do chin-ups with that shit.

CIRCUIT #2:
Hypers- 25 reps
Bodyweight hanging bent-knee raises- 15 reps
(2 sets, one after another.)

SEATED LEG PRESS:
100 reps in a row (wide stance, narrow stance, single leg right, & single leg left for 25 reps each)

CIRCUIT #3:
48 kilo Kettlebell squat w/wide sumo stance- 15 reps
Inner thigh resist-a-ball squeezes- 15 reps
(2 sets, one after another.)

PULL-THROUGHS w/wide stance:
2 sets of 15 reps

"THE BAND OF EVIL" (blue Xertube ring that you strap around both ankles):
50 lateral steps in a row, left to right for 50 on each side.
Outer hips were SCREAMING after this.

Post-workout drink: Torrent

Aloha,
HIGA MONSTER

Nice work. Those eagle grips look nuts. My old personal trainer used to have me do the Xertub every once in awhile. You defiantely feel it.

[HIGA MONSTER]

Nice work. Those eagle grips look nuts. My old personal trainer used to have me do the Xertub every once in awhile. You defiantely feel it.

Dude, that aint nothing.
There are guys in the world that do 1 finger chin-ups or knee raises with the Eagle Loops. That thing is no joke.

I like to use the Xertube around the ankles cause I think it helps my Yoke walks with some extra outer leg stability work.

HIGA MONSTER

[HIGA MONSTER]

Pre-workout drink: Shock Therapy

WARMUPS:
Blue Xertube external rotations- 2 sets of 25 reps

INCLINE BENCH PRESS:
bar x 50 reps
135 x 10 reps
185 x 8 reps
225 x 6 reps
275 x 3 reps
315 x 1
335 x 1
360 x 1

Then, my 22 month old daughter started crying cause her crib is right above my garage. I must have woke her while racking the bar.
10 minute pause for the cause...

POWER BLOCKS STANDING PRESS (palms in like a Log):
50 x 10 reps
60 x 10 reps
70 x 10 reps
80 x 10 reps
90 x 10 reps

TRICEP PRESSDOWNS:
15 reps x 4 sets in a row (I jumped 10 lbs on each set)

Post-workout drink: Torrent

I will do some accessory stuff later today at work, with some cardio since my little one woke up during this training.

Aloha,
HIGA MONSTER

[prowrestler]

sick incline benching there

[Aggression]

beastmaster supreme up in here. sweet videos dude. I always like to check 'em out.

[Mr. Dead]

Nice session, Higa!!! Lookin' forward to hittin' the warehouse with ya, on Saturday!!! BTW... You do know that you're going down, during our eating challenge, right...???

[HIGA MONSTER]

Nice session, Higa!!! Lookin' forward to hittin' the warehouse with ya, on Saturday!!! BTW... You do know that you're going down, during our eating challenge, right...???

Obviously, today is 4/20 Dead, and you have been smoking some serious PAKALOLO to think that you will defeat me in a eating contest.

You must have the munchies after smoking a bowl today...

HIGA MONSTER

[Mr. Dead]

Obviously, today is 4/20 Dead, and you have been smoking some serious PAKALOLO to think that you will defeat me in a eating contest.

You must have the munchies after smoking a bowl today...

HIGA MONSTER

Comments like that serve only to mask your fear... *LOL*

[HIGA MONSTER]

Comments like that serve only to mask your fear... *LOL*

"Lets all sing a song...as Mr Dead takes HITS FROM THE BONG..."

HIGA MONSTER

[Mr. Dead]

"Lets all sing a song...as Mr Dead takes HITS FROM THE BONG..."

HIGA MONSTER

I saw that XXX burger on their website... I'm going to need a milkshake or 2... And, maybe some more fries...

[HIGA MONSTER]

I saw that XXX burger on their website... I'm going to need a milkshake or 2... And, maybe some more fries...

Root beer float! That bugger is GOOD!

HIGA MONSTER

[HIGA MONSTER]

44 degrees outside this morning at 6:30am. WTF?
Where is the warm spring weather in Western WA?

Pre-workout drink: a cup of coffee for my boy "Agression" at 5:45am, then some Shock Therapy at 6:30am. LOL

WARMUPS:
Circuit STIFF LEG DEADLIFTS & BW SQUATS 135 lbs x BW x 15 reps x 2 sets

NONSTOP BACK SQUATS (squat, load, repeat with no rest):
135 lbs x 10 reps
225 lbs x 10 reps
250 lbs x 10 reps
275 lbs x 10 reps

Post-workout drink: Torrent, as I type this into my Journal.

Just another speed day, to get the heart rate going and keep my nervous system firing.

I didn't do Hypers today. I usually do at least a 100 of them on Thursdays, but tomorrow I am testing some new Farmers Walk handles for my upcoming contest that I am promoting on June 12th.
So, I didn't want to tax my legs and lower back this morning. They are 1.5" smooth handles and LOW to the ground. Its gonna suck picking these bitches off the ground.

Aloha,
HIGA MONSTER

[HIGA MONSTER]

Pre-workout drink: Shock Therapy

Warm-ups
PALLET JUMPS:
5 pallets for 5 reps
6 pallets for 3 sets of 3 reps
7 pallets for 2 sets of 2 reps
8 pallets (3 foot 3" high) 2 singles (yeah, yeah, I know thats not high. I'm trying!)

14" LOG PRESS:
180 lbs x 5 reps
200 lbs x 5 reps
230 lbs x 3 reps
250 lbs x 2 reps
266 lbs x 1
296 lbs x 1
316 lbs x 1

ATLAS STONES (load onto a 50" tall box):
255 lbs, 288 lbs, 306 lbs, and 336 lbs
Then, did 255 lbs for a quick triple.
Repeat the 255, 288, 306, and 336 lb series.

711 lb CHAIN DRAG/SANDBAG CARRY (96 feet each way):
We finished the workout with this medley to get the heart rate going...

Me doing the medley: http://www.youtube.com/watch?v=KAaLL0UlQmg
I thought Zack was still filming, so here is the rest of the crew doing their turn...

http://www.youtube.com/watch?v=m6JbNO-u1FI

Don't know if you all remember, but I put out a "challenge" for Zack & Tyler to do:
http://www.youtube.com/watch?v=VjMYFzAHt_c

Here is Zack's 1st attempt to do that, PLUS tear a deck of 54 cards after pressing all 4 kegs. HE KILLED THAT DECK OF CARDS!:
http://www.youtube.com/watch?v=fLhOm88VNbo

Here is Zack's 3rd attempt, cause for some reason, the 2nd attempt aborted during the upload:
http://www.youtube.com/watch?v=_Z_5RfOBooc

I will post up Zack's 2nd attempt later, cause it was frickin crazy at how hard he was trying.

Post-workout drink: Torrent sour citrus

Have a great weekend!
HIGA MONSTER

[prowrestler]

damn, strong work dude

[HIGA MONSTER]

damn, strong work dude

Thanks bro.

Here is Zack's 2nd attempt at the Keg Medley:

http://www.youtube.com/watch?v=3mzlWdgkrIk

HIGA MONSTER

[prowrestler]

that was an awesome vid. he busted ass for sure

[HIGA MONSTER]

that was an awesome vid. he busted ass for sure

Dude, he had it but just couldn't seem to hold the keg to a lockout.
He has been having some rotator cuff issues on his right arm though...

I still can't believe how fast he ripped the deck of cards in the first video!

HIGA MONSTER

[HIGA MONSTER]

Pre-workout drink: Shock Therapy

WARM-UPS:
Hypers- 2 sets of 25 reps

FRONT SQUATS:
135 lbs x 5 reps x 2 sets
225 lbs x 4 reps
315 lbs x 1
365 lbs x 1
405 lbs x 1
425 lbs x 1
455 lbs x 1

DROP SET OF BACK SQUATS:
315 lbs x 10 reps (did them right after the 455 lb Front Squat)

DUMBBELL STEP-UPS onto a 12" tall step:
35 lbs in each hand x 15 reps each leg
45 lbs in each hand x 15 reps each leg
60 lbs in each hand x 15 reps each leg
70 lbs in each hand x 15 reps each leg

LATERAL JUMPS ONTO A 12" tall step:
Bodyweight x 10 reps on both the left & right sides
Bodyweight + 25 lb Plate on my chest x 10 reps on both the left & right sides

FARMERS WALK HANDLES SHRUGS (1.5" diameter handles/74 lbs each handle):
4 sets of 15 reps

PINCH GRIP HOLDS with two 15 lb plates in each hand for time:
60 seconds on both left & right hands.

15 lb PLATE WRIST CURLS:
3 sets of 15 reps for both hands

ABDOMINAL PLANKS:
40 seconds each (feet together, cross feet, cross feet the other way)

Post-workout drink: Torrent

Aloha,
HIGA MONSTER

[Mr. Dead]

Lookin' strong, there, HIGA!!!

[HIGA MONSTER]

My daughter has a Little League game tonight, and I got a slammed day at work, so I had to get up at 5:45am and get this workout in.

Pre-workout drink: Shock Therapy

SEATED BARBBELL PRESS:
135 lbs x 10 reps x 2 sets
165 lbs x 6 reps
190 lbs x 4 reps
220 lbs x 2 reps
235 lbs x 2 reps
255 lbs x 1 rep
I had to kind of keep the noise down while racking the bar, cause my youngest daughter's room is right above the garage.
That made it tough to get a heavier weight at 6am. Uggh, just gottta do what I gotta do.

INCLINE CLOSE-GRIP BENCH PRESS:
225 lbs x 10 reps
245 lbs x 10 reps
265 lbs x 3 reps
285 lbs x 2 reps
315 lbs x 1
335 lbs x 1
345 lbs x 1
Paused each rep on the top of my chest.

POWER BLOCKS CHEST FLYS/LAT PULL DOWNS circuit:
3 sets of 15 reps, one after another with no rest.

INCLINE POWER BLOCKS CHEST FLYS/TRICEP PRESSDOWNS circuit:
3 sets of 15 reps, one after another with no rest.

Post workout drink: Torrent

Gotta get my daughter ready for school!
Have a good day brothas!

HIGA MONSTER

[mcbeast]

Great work Grant..Your conditioning must be drastically improving.Are you losin some weight as well? Sorry I haven't been able to make it lately. My tranny needs serviced, and I don't have 200 to dish out for it now, so I gotta cut back on some driving.

[Firedrake]

Solid work, Grant! In spite of needing to be quiet, you're lucky to be able to train at home like that!

Well done!

[HIGA MONSTER]

Great work Grant..Your conditioning must be drastically improving.Are you losin some weight as well? Sorry I haven't been able to make it lately. My tranny needs serviced, and I don't have 200 to dish out for it now, so I gotta cut back on some driving.

No worries E. Do what you gotta do. You know where to find me.


Solid work, Grant! In spite of needing to be quiet, you're lucky to be able to train at home like that!

Well done!

Thanks bro. Yes, its helps to have a good set-up at home. Especially with kids.

HIGA MONSTER

[HIGA MONSTER]

CARDIO DAY

The Warehouse is closed this Sat, do I wanted to do some Intervals and light Plyos this morning.
I am going to do events tomorrow at the Warehouse thats why.

Pre-workout drink: Cup of Seattle's Best coffee and Shock Therapy 30 mins later

TREADMILL INTERVALS:
Warmed up with a 4.0 brisk walk for 5 minutes,
Then did 15 minutes of 30 seconds run at 6.0, walk at 3.0 speed.

PLYOS (on my front porch steps):
15 jumps onto a 1 foot tall cement block,
15 lateral jumps onto the same 1 foot tall porch to the left,
15 lateral jumps onto the same 1 foot tall porch to the right.

HANDS BEHIND MY HEAD PLYOS on my front porch:
Jumped over 2 steps, then hop back down one step and the next step.
Later, rinse, repeat...
Did this for 4 sets of 10 jumps. 30 seconds rest in b/w each set.

Does this make sense to you guys?
Basically, I have my hands behind my head the whole time.
I frog jump from a deep squat position over 2 steps. Then, hop down 1 step at a time to the start again.

Post workout drink: Torrent

I'm off to work! Holla...
HIGA MONSTER

[prowrestler]

solid work being put in. great stuff

[HIGA MONSTER]

Last event training before the Sequim contest!

Pre-workout drink: Shock Therapy
Foam rolled for about 10 minutes.

PALLET JUMP WARM-UPS:
5 pallets (23" tall) 5 jumps x 2 sets
6 pallets (27.5" tall) 3 jumps
7 pallets (31 3/4" tall) 2 jumps
8 pallets (37" tall) 3 jumps, 30 secs rest in b/w

THEN I FUCKIN JUMPED ONTO THE 8 PALLETS, AND THE TOP PALLET SLID FORWARD.


Tyler Scott jumping onto a 46 3/4' tall stack of pallets:
http://www.youtube.com/watch?v=yBaFXZfjV2o

Then, Tyler wanted to do a crazy Tire Flip medley. (1100, 875 and 694 lbs tires)
http://www.youtube.com/watch?v=XDMhgzj2EDg

And, he decided to up the ante and do something harder with the same tires.

http://www.youtube.com/watch?v=XDMhgzj2EDg

[HIGA MONSTER]

I messed up on that last post...

Here is Tyler's last tire flip medley video:
http://www.youtube.com/watch?v=7wyp_BZbbV4

He upped the ante on this one.

HIGA MONSTER

[HIGA MONSTER]

Fock! I timed out while typing my post. I was getting my kids bathed, and didn't realize I would time out.

Lets do it again cleanly...

Last event training before the Sequim contest!

Pre-workout drink: Shock Therapy
Foam rolled for about 10 minutes.

PALLET JUMP WARM-UPS:
5 pallets (23" tall) 5 jumps x 2 sets
6 pallets (27.5" tall) 3 jumps
7 pallets (31 3/4" tall) 2 jumps
8 pallets (37" tall) 3 jumps, 30 secs rest in b/w

THEN I FUCKIN JUMPED ONTO THE 8 PALLETS, AND THE TOP PALLET SLID FORWARD.
I landed ontop, but the pallet slid forward 1 foot and I landed on my back and hit the back of my head.
I tried to yell, "OWW" but I couldn't cause my jaw was locking at the hinges.
Laurion was there and saw me to my first 3 jumps onto 8 pallets, then turned his back and heard a THUD. And saw me on the ground. WTF?

Shook it off, then complete the rest of the workout.

2" AXLE PRESS:
145 lbs x 5 reps
193 lbs x 3 reps
259 lbs x 1
259 lbs x 10 reps
My jaw hurt on the 10th rep, from clinching.

YOKE WALK:
455 lbs for 50 feet
635 lbs for 50 feet
815 lbs for 50 feet

FARMERS WALKS:
empty 94 lb handles for 400 feet, no drops and quick feet for cardio.
Turned every 100 feet.

TIRE FLIPS:
875 lbs for 2 flips, then flipped the 1100 lb beast for 1 flip.

How about some videos? Tyler was on FIRE today!

Tyler Scott jumping onto a 46 3/4' tall stack of pallets:
http://www.youtube.com/watch?v=yBaFXZfjV2o

Then, Tyler wanted to do a crazy Tire Flip medley. (1100, 875 and 694 lbs tires)
http://www.youtube.com/watch?v=XDMhgzj2EDg

And, he decided to up the ante and do something harder with the same tires.
http://www.youtube.com/watch?v=7wyp_BZbbV4

Luckily, I don't have any nausea or have headaches from the fall.
Keep you posted.

HIGA MONSTER

[SailinScotty]

Fock! I timed out while typing my post. I was getting my kids bathed, and didn't realize I would time out.

Lets do it again cleanly...

Last event training before the Sequim contest!

Pre-workout drink: Shock Therapy
Foam rolled for about 10 minutes.

PALLET JUMP WARM-UPS:
5 pallets (23" tall) 5 jumps x 2 sets
6 pallets (27.5" tall) 3 jumps
7 pallets (31 3/4" tall) 2 jumps
8 pallets (37" tall) 3 jumps, 30 secs rest in b/w

THEN I FUCKIN JUMPED ONTO THE 8 PALLETS, AND THE TOP PALLET SLID FORWARD.
I landed ontop, but the pallet slid forward 1 foot and I landed on my back and hit the back of my head.
I tried to yell, "OWW" but I couldn't cause my jaw was locking at the hinges.
Laurion was there and saw me to my first 3 jumps onto 8 pallets, then turned his back and heard a THUD. And saw me on the ground. WTF?

Shook it off, then complete the rest of the workout.

2" AXLE PRESS:
145 lbs x 5 reps
193 lbs x 3 reps
259 lbs x 1
259 lbs x 10 reps
My jaw hurt on the 10th rep, from clinching.

YOKE WALK:
455 lbs for 50 feet
635 lbs for 50 feet
815 lbs for 50 feet

FARMERS WALKS:
empty 94 lb handles for 400 feet, no drops and quick feet for cardio.
Turned every 100 feet.

TIRE FLIPS:
875 lbs for 2 flips, then flipped the 1100 lb beast for 1 flip.

How about some videos? Tyler was on FIRE today!

Tyler Scott jumping onto a 46 3/4' tall stack of pallets:
http://www.youtube.com/watch?v=yBaFXZfjV2o

Then, Tyler wanted to do a crazy Tire Flip medley. (1100, 875 and 694 lbs tires)
http://www.youtube.com/watch?v=XDMhgzj2EDg

And, he decided to up the ante and do something harder with the same tires.
http://www.youtube.com/watch?v=7wyp_BZbbV4

Luckily, I don't have any nausea or have headaches from the fall.
Keep you posted.

HIGA MONSTER

Another solid day it looks like. Hope you're alright after your spill. Gotta be careful with concussion type injuries. Wish I could make out to Sequim Friday. When is the next event in the area?

[HIGA MONSTER]

Another solid day it looks like. Hope you're alright after your spill. Gotta be careful with concussion type injuries. Wish I could make out to Sequim Friday. When is the next event in the area?

I am promoting the "3rd Washington's Strongest Apple" on June 12th.
It will be held again at the City of Des Moines marina.

If you are around, stop by!
HIGA MONSTER

[HIGA MONSTER]

Just trying to keep the nervous system firing, and the fast-twitch muscles alive...

Preworkout drink: Shock Therapy

HYPERS:
25 reps x 4 sets = 100 total (30 secs rest in b/w sets)

BODYWEIGHT PLYO JUMPS ONTO 1' tall porch:
10 to the front
10 to the left
10 to the right (all in a row)

HANDS BEHIND THE HEAD PLYO JUMPS onto the same 1' tall porch:
10 jumps x 3 sets (30 secs rest in b/w)

POWER CLEANS & PRESSES:
155 lbs x 5 reps
175 lbs x 3 reps
195 lbs x 2 reps
215 lbs x 1
230 lbs x 1
I cleaned and pressed every rep on the warm-ups.

JAVOREK COMPLEX with 155 lbs on the bar:
High pull cleans x 5 reps
Push press x 5 reps
Barbbell behind the head squats x 5 reps
Barbbell behind the head Good Mornings x 5 reps
Barbbell bent over row x 5 reps

I never set the bar down while doing all 5 of these exercises.
After doing them all for 5 reps each, I rest 30 secs then do all 5 exercises AGAIN for 4 reps.
Then, 3 reps.
Then, 2 reps.
Then, 1 rep.

Post-workout drink: Torrent sour citrus

I'm off to work! Feeling good for Sequim on Friday, then doing a strongman demo at the Boise Fit Expo on Saturday afternoon.

HIGA MONSTER

[Mr. Dead]

Great work, there, HIGA!!!

[Firedrake]

Damn, Bro -- it's nice to see there's some endurance under all that muscle! Great stuff!

[mcbeast]

How are you feeling doing all this endurance/conditioning work?

[HIGA MONSTER]

How are you feeling doing all this endurance/conditioning work?

Feel great. Still holding a bodyweight of 300 lbs.

I tell you what, ever since Tyler got me going on these Plyo jumps, its made a tremendous improvement on my lifts.

I KILLED the 875 lb tire last Saturday. It felt like it was the 694 lb tire cause I was ripping it off the floor so fast. Very happy!
I believe it has to do with my firing my nervous system with all these plyos.

Haven't done a Javorek Complex in a while. I miss those, and should include those more often.

I feel great going to Friday's contest, and then I am doing a huge Strongman demo at the Boise Fit Expo on Saturday afternoon with 2 other pros in front of an arena audience.
Should be cool.
This is my 3rd year of doing a demo at the BFE. I will also be working the Animal Pak booth with Rage during the other parts of Saturday.

Hope all is well!
HIGA MONSTER

[HIGA MONSTER]

Great work, there, HIGA!!!


Damn, Bro -- it's nice to see there's some endurance under all that muscle! Great stuff!

Thanks guys! Appreciate your support. Hope your training is going well too!

HIGA MONSTER

[HIGA MONSTER]

30 minutes of Foam Rolling. "Is very nice...."

Pre-workout drink: Shock Therapy
I also had a packet of Animal Pump in my backpack, which was good cause I forgot my Torrent.

SPARRING:
Eight 3 minute rounds, with 1 min rest in b/w rounds.

CRUNCHES on a 55 cm resist a ball:
50 crunches x 8 sets

PLANKS on a 55 cm resist a ball:
40 seconds x 8 sets

Post-workout snack: Since I forgot my Torrent, I had a Proteon bar instead and 6 Uni-livers tablets.

Last workout is tomorrow! Ready to rock in Sequim, then in Boise on Saturday at the Boise Fit Expo!

HIGA MONSTER

[mcbeast]

Awesome stuff Higa. I feel sorry for the guy you spar with!

[HIGA MONSTER]

My daughter's Little League game got cancelled tonight, due to the heavy rains.
So, Zack was able to come by my house and hit a workout with me.

Pre-workout drink: Shock Therapy

SNATCHES:
155 lbs x 5 reps x 2 sets
175 lbs x 3 reps x 2 sets
195 lbs x 1

JAVOREK COMPLEX w/155 lbs (High snatch pulls, strict press, squats, good mornings & bent over rows):
5 reps, then Zack went and did 5 reps.
4 reps, then Zack's turn.
3 reps, then Zack's turn.
2 reps, then Zack's turn.
Finally, singles for all of the lifts.
Here is a video when we hit the singles: http://www.youtube.com/watch?v=VyLTRSbiU3g

Post-workout drink: Strawberry Margaritas ;) My wife made Chicken Enchiladas too for dinner!

Feel great! We drive out to Sequim tomorrow night. Rest all day Friday, but will put some flowers on my boy Jesse Marunde's grave on Friday morning with my family. Its an honor to always do this show in his hometown.
Then, we compete at 6pm on Friday night.

Will post pics and videos later! Thanks everyone for your support!
HIGA MONSTER