Strongman

[Jwillstrong]

Warmed up with snatches 3x5 to get the shoulders warmed up

Axle press with Blue band light method
185x5
245x5
265x2
265x1
Today I just felt like I had no sense of staying tight and no explosion. I didnt hydrate like I usually do, I felt it, and I showed! Even though I hit 250 last time on this I wanted at least 285 for a single. After this we went and did farmers walk...

Farmers Walk for 60'
175x60'
200x60'
250x60'x3
The pick up on 250# was easy and I feel im getting faster each week with them. This is the first time I went 60' with 250#.
So overall day of training I felt like crap but I set some PRs and a little disappointed but hey we all have those days, we just have to push through them, and we get better because of them!

[HIGA MONSTER]

Warmed up with snatches 3x5 to get the shoulders warmed up

Axle press with Blue band light method
185x5
245x5
265x2
265x1
Today I just felt like I had no sense of staying tight and no explosion. I didnt hydrate like I usually do, I felt it, and I showed! Even though I hit 250 last time on this I wanted at least 285 for a single. After this we went and did farmers walk...

Farmers Walk for 60'
175x60'
200x60'
250x60'x3
The pick up on 250# was easy and I feel im getting faster each week with them. This is the first time I went 60' with 250#.
So overall day of training I felt like crap but I set some PRs and a little disappointed but hey we all have those days, we just have to push through them, and we get better because of them!

Rock on! Keep it up!
You gotta hydrate, especially living in Florida.

Later,
HIGA MONSTER

[Jwillstrong]

Hey brother I would appreciate any advice that can be given!!!

[Jwillstrong]

Overall I felt very good today. I drank A LOT of water and ate relatively good! I feel each day Im getting stronger and Im looking better as far as form goes.
Warmed up with Cleans and Box Jumps 5x2
135x 32"
185x 34"
215x 36"
215x 38"
215x 39"

Then we went to Zercher Squats with Chain
135x5
185x3
315 Top/ 275 Bottom x 1 (40# chain)
385 Top/ 325 Bottom x 1 (60# chain)
405 Top/ 345 Bottom x MISS

For supp work we hit Good mornings
95x10
115x10
135x10
135x10

And Finished with Reverse Hypers 3x15

[Jwillstrong]

y
Started up with snatches 1x3 95#
one arm barbell snatches 3x3 per arm 95#

Then started axle clean and press
135x3
185x2
215x1
240x1
250x1 PR on both clean and press
260x miss
This was very interesting because this was the first time doing this. One thing I found out is that I really need to implement heavy continental cleans, and also work on the over/under grip and make that smooth transition when I continental. Basically if my clean had been there, there would have been no doubt I could have pressed 270#. Press was too easy! You learn a lot in each lift, and you make the necessary corrections. But hey I hit a PR and its only been a good two months training strongman. I know if I didnt have the training partner i have I wouldnt be where I am. Hes my coach and my best friend!!
KEEP THE PRs COMING! STRONGMAN SATURDAY TOMORROW

[Jwillstrong]

Well today was pretty fun..
I warmed up with a little stretching and jump rope.
Started with stones...
175x5
200x5 with an attempted press just for the hell of it; I missed it haha
220x2
240x2
260x1
285x1
310x0 Tried hitting this stone like 4 times.
The first time I held this stone at the top for a good 5 seconds but just couldnt get it over. Just wouldnt roll over the bar. The next attempts it kept pushing me back. One of my friends was telling me to use more hip explosion and less back. So im going to work on that when warming up with the lighter stones.

After stones we hit the yoke walk.. It was hotter than hell out there, living in Florida haha.. I had fun!
350x100'
480x50'
570x50' PR
620x50' PR

[BigChrisF]

Overall I felt very good today. I drank A LOT of water and ate relatively good! I feel each day Im getting stronger and Im looking better as far as form goes.
Warmed up with Cleans and Box Jumps 5x2
135x 32"
185x 34"
215x 36"
215x 38"
215x 39"

I'm a little confused. Did you clean 215 and then jump on a 39" box with it?

[mcbeast]

I'm a little confused. Did you clean 215 and then jump on a 39" box with it?

Good question...Hmm...

[NJC_Manhattan]

Good stuff man

[Jwillstrong]

Na.. I would do a couple of cleans with 215# and then do a couple of box jumps. I wouldnt have the 215# in my hands while box jumping. That would be pretty damn crazy and dangerous. haha

[Jwillstrong]

First started off with One Arm Barbell Snatches..
Just started doing them since I saw Tom Mutaffis doing it with 165# for 1RM
Im still getting used to them.
45#x5 ea. arm
95#x3 ea. arm
115x1 w/ right arm (missed with left)
135x0 missed

We went to Speed log press with the purple band w/ the mini basket
3 reps with 100# (Warm up)
I then went to 120# for 10x3
Once done with Speed we took off the bands and hit..
5x2 200#

We loaded up the axle with 200# and worked the continental clean
3x5

Hit speed farmers with 150# per hand (Timed)
4x80'
1- Not timed
2- 9.2
3- 8.7
4- 8.1

So it was a good night of training!

[J Wong]

Where in Fl do you live?

[Jwillstrong]

I live in the Pensacola area. NW FL

[Jwillstrong]

First started out with Box jumps and Power cleans.. These are 2 seperate movements
5x2
135x2/32"x2
215x2/34"x2
215x2/36"x2
215x2/38"x2
215x2/40"x2

Then pulled out the farmers walk handles and went for max pulls
Started at 170# per hand= 240# total
200# per hand= 400# total x1
265# per hand= 530# total x1 PR
285# per hand= 570# total x1 PR
300# per hand= 600# total x1 PR
320# per hand= 640# total x MISS

After that we wanted to work hip explosion for supp work so we hit 72# kettlebell swings
4x10

Then to finish it off we hit Reverse Hypers and Glute Ham raise
3x12-15

[Jwillstrong]

Today was a painful...
Started out with Snatches
3x5
75#,95#,95#

Then went to a medley.. 4sets
Axle C&P/ Log C&P/ One arm DB C&P
208/ 180/ 100
208/ 180/ 120
218/ 190/ 120
228/ 200/ 100

After that I was done. The max farmers deadlift took it all out of me yesterday, my lower back was killing me. I dont want to risk anything, especially with me wanting to give it all on Strongman Saturday. So im going to take tomorrow off and heal up!

[Jwillstrong]

I warmed up with a little KB to get the back loosened up..
3x10

Then started with stones over the 48" yoke
90#x10 presses
175x3
225x2
240x1
260x1
285x Miss x and then tried for it again and got it..
310x 2 misses.. I dont know what Im doing wrong but when I try to explode the stone keeps pushing me back. Then when I go for the second attempt im blasted from the first attempt. I tried the hip explosion and I couldnt get my hips to explode. Its the riddle of steel with this stone. I dont know what to do.

Then went out and hit yoke for 100'
380#x 4 trips

Today was okay. I mean you have days that you feel like crap afterwards but when you come back the next week you break the damn wall down, and your stronger than ever. I just have to stay positive.

[Jwillstrong]

I started up with some Cleans and Box Jumps
135x2 (4 sets)
32"x2 (4 sets0

Some snatches..
2x5 75# snatches
1x5 ea. arm

Then went to push press with the axle..
10x3 135# w/ the purple band with the mini basket
195x3 with no bands
225x3 with no bands (felt easy)

Then went to farmers walk for max effort
175X60'
200x60'
250x30'
260x50'

Then for some supp. work I hit Pendlay rows
135x5
185x5
225x5
250x5
260x5

Im thinking the pendlay rows will help out alot on the pick of the stones.. So we will see if doing these consistently will show in stone work.

[Jwillstrong]

Warmed up with cleans and box jumps
6x2

Then went over and hit ME Good Mornings fpr 5 reps
155x5
205x5
245x5
295x Miss (couldnt keep the form)
265x5

Hit 14" deadlifts
2x15 at 315#

Finished up with GHRs and Reverse hypers
3x15

[Jwillstrong]

Started with incline log press
80#x10
130#x10
170#x3
260#x1

Ended the day with this.. Getting ready for strongman saturday..

[Jwillstrong]

I hit stones first
145x5
200x3
220x1
285x1
310x0x2
(Im coming to the realization that I need more explosion..)

Thats all we hit because we had people in the way of making new stones.. So we couldnt get the yoke out to play with it.. I tried a 310 keg and the pick up was easy, it was just the walk. I did it in a confined space, I think next week Ill really have some fun with it. If its not raining i'll probably go out and hit some highland games stuff just to get back into it..

[Jwillstrong]

We started off with light snatches..
Then went to push press with the purple band with the mini basket
8x3
1x135#
7x155#
Took the bands off
225x3
260x1 PR
270x0x2 (Man I had this lift... The second go around I was going up with it and my shoulder subluxed. All I heard was crackling and I immediately let go of the bar. We were hitting them in the rack and I hate it. Im probably going to starting hit maxes out of the rack. I just feel confined.

After that I hit farmers walk speed for 120'
150x 4 trips with turn

Ended the day with Pendlay Rows
225x5
275x5
305x5
305x5
305x5

[Jwillstrong]

Warm up
6x2 box jumps and hang cleans
Didn't push these too much today, just nice and easy. Good explosion.
box jump up to 32" and hang cleans stayed at 145.

Front Squat on box (2 holes) 3RM
185x3
205x3
225x3
235x3
250x3 PR

18" Deadlifts in Rack (30 reps)
405x10
465x10
500x5
500x5

Cigar Cutters (2 blue bands)
2x15
1x15 with 1-2 second hold at the top

stone trainer holds (from deficeit)
135x10 sec. holds x2
135x20 sec hold x1

Good day of training. Prepping for stones and these are the exercises that shoot your stone numbers up!

[Jwillstrong]

It was a good rehab feeling tonight.. My shoulder really needed this tonight.. Its feeling a lot better than what it was a couple of days ago..

Warm up
Snatches up to 95# just getting the shoulder loosened up.

Max Log Cleans
130x1
205x1
235x1 PR
240x0x4 I had the height on the 3rd try but it was just getting that lean back to rack it.. I need to work more heavy reps with this to bring everything in my form together..

Savickas Press
95x10
115x10
115x10

Band squat thrusts (for explosion on the tire)
3x6 with medium bands

Darts/Hammer Curl SS
35#x10
60#x10

Felt spent but great at the same time!

[Jwillstrong]

We didnt hit stones today. All the experienced strongman have told me not to do stones every week because ill get wrecked doing it that way..

Yoke
200#x200'
390#x80'
470#x80'
550#x60' (2 drops)/ 210# keg 60'
550#x60' (1 drop)/ 210# keg 60'
550#x80' (No drop)/ 210# keg 60'

Conans Wheel w/ yoke
290#x60'x3 (speed) (we'll go heavy next week)

We ended the day with this. So a pretty good day of training!

[Jwillstrong]

Started off with..
Push Press w/ axle
Barx10
Put bands on
Barx10
135#x10x6

Speed Farmers Walk Timed
150#x75'
1-8.9
160#x75'x4
1-8.79
2- (clipped a peice of equipment and had to bail quick!)
3-8.4
4-8.3

Pendlay Rows
225#x5x5

[Jwillstrong]

Since I didnt get to hit some of the supp. work I figured I would do it today..
10# Dumbell ROM exercises
3x10

Darts
35#x10
50#x10x2

Vbar extensions
210#x10
250#x15x2

Hammer Curls
60#x10x3

Shrugs
100#x10
110#x10
120#x10

Calf Raises
3x12-15

Resisted ROM w/ band
3x10

Doing this after really helps stretch out the joints.. Im making sure I do this just because of how my shoulder is.. Its feeling a 100% again but still dont want to take any chances not doing a proper warm up and cool down..

[Jwillstrong]

Started off with
Box Jumps and Cleans5x2
32"x135#
34"x185#
36"x205#
38"x225#
41 1/2"x225#

Then hit Max Deadlift ( I havent hit these in months, I was kinda iffy on these. My best Deadlift is 475# but that went down about a month ago when I couldnt pull 455#)
315X1
405X1
455X1 (Felt Easy)
495X1 (Felt Good!) PR

Then went to 5x5 on Front Squats
225#x5
235#x5 PR
245#x5 PR
265#X3 (Was about a week ago I hit 250#x3) PR
255#x4 PR

Then finished up with
KB Swings 3x10
Cigar Cutters 3x15 ( Blue Band)

So there were a lot of suprises! I think doing heavy rack deadlifts, heavy stones, and GHR's have really helped out with my deadlifts

[Jwillstrong]

Warm Up
75#x3x3

Axle Push Press
135#x5x2
225x3
245x1
275x0x4 (3rd felt really good. I push jerked and almost had it at lock out. When we come back to these ill hopefully hit it)

Log Cleans
190#x5x3

Savickas Press
115#x3x10

DARTS/ Hammer Curls
55#x10
70#x10

[Jwillstrong]

Well today was pretty interesting. I decided to work a little height today. I wanted to work 60" because thats my contest height, but the yoke would only go up to 57". I started warming up with...

145X5
200x5
220x3x5

Thats all I did today. Next week we are going to work some speed yoke and heavy conans wheel. I think next time when we work height I will go max stone for 57". I feel like if I work moderate/heavy stone then the load in contest will probably be a lot easier. Doing front squats and Cigar cutters are really helping with the hip explosion. THANKS HIGA MONSTA!!!

[Jwillstrong]

Started off with..
Snatches
2x5
75#x5
95#x5
One arm Snatches (3 ea. arm)
95#x3x2

Speed log
80#x5
Added purple choker bands/ mini basket
120#x3x8
Took bands off
170#x3x2

Axle Cleans
135#x3
200#X3
225x3x3

Farmers walk
175#x 65'
200#x 65'
250#x 65'
270#x 50' PR

Pretty good day of training. We had a couple of high school kids come out. Both look very promising. One is a RB and has that Trent Richardson build from The University of Alabama!! Doesnt run around people but runs through them, aint no other way to do it!!! hahaha.

[Jwillstrong]

Box Jumps/ Power Cleans 6x2
135x32"
185x36"
235x4(After 36" I didnt know how high we were jumping because I didnt have a tape measurer) (But it was 6 45# plates stacked, it came up to my upper chest)

Front Squats 1RM
135x5
225x1
275X1
315x0x3 (Almost had it the first time)
295x0x1
(Im going to approach these differently next time)

Partial Deadlifts
405#x10
455x10
500x5
500x5

Resisted Sprints
4x5
We varied the distances each set, by the last set we were going across the room

[Jwillstrong]

Snatches
3x5 75#

Log Clean & Press
Clean once & Press 3 RM
170#x3
210#x0x4 (Couldnt get the last rep, I need to work these more)

Savickas Press
115#x10x3

Pendlay rows
225#x5x2
255#x5x3

DARTS/Hammer Curls
70#x10x3

[Jwillstrong]

Stones
140x5 (shouldered)
220x2
260x1
310x0x3 (couldnt get it off the ground, just need to work harder)

Yoke
290x120'
380x60'
480x60'x3 (These felt really good today, the speed is coming along very nicely. Next moderate day ill go 550 contest weight for speed)

We ended on this note. It was at least 100 degrees out there. My friend was wearing converse and doing yoke and he said he felt like his feet were melting to the ground. Stones are going to come along here soon. I think im stuck right now and once I break this wall down then the numbers are going to fly!

[Jwillstrong]

Snatches 5x3
95#

Push Press w/ axle (Speed) (Purple choker band/ Monster mini basket)
155#x3x8

Farmers Walk (Speed)
170#x65'x1 (7.3)
190#x65'x3 (9.2;9.1;8.7)
Went a little heavier than normal, but I had great speed on these!

One arm DB press w/ ea. arm
80#x3
100#x3
120#x3
125#x3 (Only w/ right arm) PR

Cable curls/ Vbar pushdowns supersetted
5x10 Heavy

[Jwillstrong]

Box Jumps & Power Cleans
5x2
225x 42" (Highest we went)

Trap Bar deadlifts
345x5
435x1
525x0x2
510x1 PR

Resisted Sprints
2x5 (Band broke, was going to do 5x5)

Step ups 18" box
5x5 ea. leg (knee up at the top of box)
135#

GHR
3x12

[HIGA MONSTER]

Are you doing a contest this summer?
Just wondering....

HIGA MONSTER

[Jwillstrong]

Snatches
95#x5x5

Axle Clean & Press
135x3
185x2
225x1
260x0x4
230x2

I think Im going to switch my days around. My days are all jacked up. Im hitting two ME days back to back. This aint going to work. I was making leaps and bounds when I would hit ME LB on Tuesday, off wednesday, ME UB on Thursday. Im going back to that starting next week!!!

[jimeshten]

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