Giving it one more strong run. . .

[Funkydevil]

I was away for a while. Too long. Long enough to really not look like a chubby powerlifter but the next contestant on the Biggest Loser. It's been about a month and I'm getting serious. Maybe even more serious than I have before. I know my best years are behind me and I won't be making any elite lists (not that I ever did but I'm sure it's out of the question now). I competed in powerlifting and strongman over the years. The latter was later in my "career" but became my favorite thing to do. I want to get back there. I'm training like a powerlifter that does events right now because I plan on competing in our local contest here in May. After that, I'm focusing on making a decent run at being a competitive (regionally) strongman. In the month since I've been back, I've seen a major change in my composition but not in my weight. I'm incorporating some crossfit type wads to help strip myself of a significant amount of weight I need to lose before competing in either sport as well as improve my cardio for strongman. Glad to be back. Welcome constructive criticism always.

Cheers
Jason

[Funkydevil]

12 minutes
as many rounds as possible:
15 push ups
10 100lb cleans
20 lunges

3 2/3 rounds completed

Felt completely out of breath. Last 2/3 of a round took the last 3 minutes. I was dying. My cardio still REALLY sucks.

[Ed Eliason]

Nice work Jason!

[Funkydevil]

Keg Carry-Arm Over Arm Sled Pull Medley
160 keg x35ft
180 sled x35ft

Keg Carry-Arm Over Arm Sled Pull Medley
240 keg x35ft
180 sled x35ft

Keg Carry-Arm Over Arm Sled Pull Medley
160 keg x35ft
jog back 35ft
240 keg x35ft
180 sled x35ft

Stones to 49"
230x1
315X1
350ish almost to my lap

I was late so I missed tire flips

[Kyler71]

You have been killing it in the Strongman Garage!!

[Funkydevil]

You have been killing it in the Strongman Garage!!

Thanks Suge.

[Funkydevil]

Log press
90 x 5x 3
180 x 3
230 x 1
260 x 1
270 x miss

Flat bench
135 x 8
225 x 5
275 x 3
315 x 1
335 x 1
365 x 1

Rope tri extensions
130 x 8
140 x 8
150 x 8

[Kyler71]

Nice job tonight! That log press was beastly!!

[Funkydevil]

Nice job tonight! That log press was beastly!!

Thanks brutha.

[Funkydevil]

Some of these are just getting back to where I was; some are prs.

Bench 405
Log 300
Squat (Raw-knee sleeves and belt) 600
Deadlift 550
Farmers 250X100 ft
Yoke 650

[Funkydevil]

<iframe width="420" height="315" src="https://www.youtube.com/embed/3iLgQZ6GkMM" frameborder="0" allowfullscreen></iframe>

Missed 350 next, but this felt easy.

[Funkydevil]

The video that should have been in the last post:
https://youtu.be/3iLgQZ6GkMM

260 Log
https://youtu.be/-PlyaquIqmg

[Funkydevil]

Squats
225X8
315X3
405X2
455x1
495X1
525 (PR without wraps or suit) X1
405X7

We cut it short tonight.

[Funkydevil]

Deadlift
135x5
225x5
315x3
365x3
405x1
455x1x2

Yoke Pick
210x1
390x1
480x1
570x1
620x1
660x1
710x1
750x1
800x1
840x1
905x1
930x1

Yoke Overhead Press
120x5
140x5
150x3x5

[Funkydevil]

Tire Flip
2X600x5
2x715x3
600x5

Arm over Arm Sled Pull
180x35ft
315x35ft

Stones to 49"
235
350xmissedx2 to my lap (I realized it wouldn't go up once it was on my lap)

Chest supported row
2x135x8
1x160x8

[Funkydevil]

Strong Man WOD

Bench Press
135x8
185x5
225x2
235x2
245x2
255x2
275x2
295x2
315x2
325x2
335x2
345x2

10 rounds
15 seconds of deadlift
45 seconds of rest
9 reps
11 reps
9 reps
9 reps
6 reps
3 reps
7 reps
6 reps
9 reps
4 reps
73 reps total

[Funkydevil]

Squat
1x135x10
2x225x5
3x315x5

Hammer Curls
45x10
50x10
55x10

Still recovering from Wednesday.

[Funkydevil]

Log Press
2x90x10
2x180 x3
2x230x1

I meant to do 230 for max reps but my shoulder wouldn't have it

trap bar deadlifts
1x135x5
2x225x5
1x315x5
3x405x3
1x495x3
1x545x3

lat delt raises
15x10
2x20x10

front delt raises
2x20x10
25x10

treadmill for 15 minutes

[Funkydevil]

added to previous log.
Forgot swiss press bar close grip
3x135x10

tricep extension
100x10
120x10
140x10

[Funkydevil]

Thinking I'm feeling a bit overtrained.

Chest supported row
90x8
135x8
160x8
180x8

Stone load
5x220

[Funkydevil]

1 arm rows
80x8
100x8
110x8
120x8
130x8

facepulls
4x roughly 100 x8

hammer isolateral row (each arm)
90x8
115x8
2x140x8

rope tricep extensions
120x8
130x8
140x8
150x8

bent over rear delt flyes
25x8
30x8
35x8
40x8

core cable crunches
3x150 to failure

[Funkydevil]

So, I've been back in the gym for about a month and a half. I'm feeling a bit beat up. When I first came back my lower back was the problem. I have two lumbar that are degenerative. I get muscle spasms and my back was weak. My back is still is a sticking point, in part because I believe I need a chiropractic adjustment. However, my main problem right now is my right shoulder. I'm used to having pain when I come back. It's from an old injury that seems to reoccur after time off. This time the pain has lasted much longer and is tremendous. I can't seem to bench, press, or most of all incline. Once the bar gets near my chest, it's almost impossible to press it without leg drive. It's a real drag because my overhead is my pride and joy. I have a powerlifting contest thare end of next month and was hoping to compete in the Washington's Strongest Apple in June. The Apple is out due to my weight at this point but neither of them would go well without a strong press. It's really wearing on me and my confidence. It's extremely hard for me to take a step back but that is what I need to do I'm afraid.

[Funkydevil]

Squat
135x10
225x5
315x3
405x1
475x1
515x1
545x1

Rack squats (chain suspended overloads)
3x405
3x495
3x585
3x675

Zercher
135x5
225x3
315x2
365x1 failed on 2nd rep
365xfail

[Kyler71]

Nice work today and Friday..
You've been killing it lately and nice job on dropping some pounds. Your gonna get there..

[Ed Eliason]

Kyle is right, keep at it. You are killing it.

[Funkydevil]

Yoke
300x200ft.
390x50
620x100ft.

power clean
95x1
135x1
225xfail
205x1
225xfail

Front squat
135x5
225x3
275x1
315x1
365xfail

[Funkydevil]

Yoke
300x200ft.
390x50
620x100ft.

power clean
95x1
135x1
225xfail
205x1
225xfail

Front squat
135x5
225x3
275x1
315x1
365xfail

Forgot the 480x50ft yoke.

[Funkydevil]

Deadlift
2x135x5
225x3
315x3
405x3
495x2
515x1

Keg Carry
3x160x70ft

Stone load to 49"
230x1
275xfail I thought I was loading the 315 and it came up so fast I didn't stop at my lap but it hit the lip of the platform
315x1
2x350xfail

Bicep dumbbell curls
3x35x8

bicep barbell curls
1x65x8
2x75x8

[rainman]

Subbed, and to an impressive journey so far it seems. Got to admit I'm a fan of OHPs too. I think Eddie Hall had something to do with that. I was directed here by Ed by the way, so if I post something that makes me sound like a bit of a dick then you know who to blame!

[Kyler71]

So funny you did biceps curls.. When I drove home I almost stopped at the gym and did some.. lol
Now I feel like a P***Y for not doing so.

[Ed Eliason]

I was directed here by Ed by the way, so if I post something that makes me sound like a bit of a dick then you know who to blame!
lol


So funny you did biceps curls.. When I drove home I almost stopped at the gym and did some.. lol
Now I feel like a P***Y for not doing so.
Yeah, that's why you feel like a pussy.

[Funkydevil]

Subbed, and to an impressive journey so far it seems. Got to admit I'm a fan of OHPs too. I think Eddie Hall had something to do with that. I was directed here by Ed by the way, so if I post something that makes me sound like a bit of a dick then you know who to blame!

Next to Ed it's hard for anyone to seem like a dick. Haha. The overheads are on a comeback, luckily.

[Funkydevil]

So funny you did biceps curls.. When I drove home I almost stopped at the gym and did some.. lol
Now I feel like a P***Y for not doing so.

What Ed said.

[Funkydevil]

Bench press
135x5
225x5
275x1
315x2
345x1
365x1
385x1

strict press
95x8
135x8
155x8
185x8

1 arm row
120x8
130x8
2x140x8

Lat pulls
3x8xnot sure of weight

lateral delt raises
3x20x8


front delt raises
3x20x8

[Funkydevil]

I always forget things.
After the 385 bench
3x225x5

[Ed Eliason]

Nice pressing! Wish I was there!

[Funkydevil]

Squats
225x5
315x3
365x1
405x1
455x1
495x1
530x1

Rack squats (from just above parallel)
225x3
405x3
495x3
585x3

Trap bar deadlifts
3x405x3
495x3
3x585xfail

[Funkydevil]

Solidified my plans: I wont be doing the Apple. I can't get to 230 by then. I will however be competing in our local meet on May 30. I will most likely be 275. I will compete in raw division for the first time since my first contest some 23 years ago. I am hoping for 575ish squat (though it might be more likely to be 550), anything above 400 on bench though I would like 425, and I will shoot for 525 on deadlift. Shooting for a 1500 total.

[Funkydevil]

18" axle deadlift
135x3
225x3
315x3
405x1
495x1
545x1
595x1
645xfail

OH Yoke walk
120x100ft
130x100ft
150x100ft
170x100ft
190x100ft

2x10 bodyweight lunges

planks
1x1 min bodyweight
1x1 min 08 sec with 45lb plate

[Kyler71]

1500 will happen for you man.. You are getting more and more dialed in every training session.. Stay strong and keep eating as clean as you can.

[Funkydevil]

Deficit Deadlifts
135x3
225x3
315x3
405x1
455x3
475x3

Chest supported rows
135x8
160x8
185x8

Lat pulldowns
200x8
220x8
220x6

[Funkydevil]

Bench Press
135x3
225x3
315x3
365x1
405xMiss
365 felt so easy. 385 was no problem last week. I felt really good. No shoulder pain. I had it in my head all day that 405 was going up. It felt light on the way down but as soon as it came off my chest it stopped. It didn't hurt; it just didn't go any where. Next week drop down to 365 and pause it for press command and shoot for 385 the next week and hope I have a good contest.

Push press
135x5
185x3
225x3
275x1

Incline DB
80x8
90x8
100x8

Close grip bench, pinky just inside the knurling
135x5
185x5
205x5

Cable tricep rope extensions
160x8
180x8
200x8

Lateral delt flyes
20x8
25x8
30x8

front delt raises
30x8
25x8
30x8

rear delt flyes
25x8
30x8
35x8

[Kyler71]

Nice work tonight! Lots of volume!!! Your gonna have a good meet!!

[Funkydevil]

Dang it! Forgot a set again. After I failed on bench I dropped to 315 for a set of 5.

[Funkydevil]

Squat
135x8
225x5
315x5
405x1
475x1
515x1 (first one with belt)
2x545x1 (first one I questioned my depth, second one was better)

Rack squats/overloads
315x3
405x3
495x3
585x3
675xfail

single Leg extensions
70x8
2x95x8

[Funkydevil]

I think that I have hit a point in my training that the strength is back but my head isn't quite there. I'm training raw now which isn't tough on the bench or dead (I never wore a deadlift suit) but my squat is a big mind issue. Once I got to 5 plates in the past I would wrap. I am wearing Rehband sleeves but they certainly don't provide the support of a wrap. Once I get past my hesitance I can see myself squatting as much without a suit as I did with.

[Ed Eliason]

I agree. Your squat looks strong.

[Funkydevil]

Yoke
210x3x50ft
390x4x100ft

Farmers
110x50ft
170x100ft

Sled Drag
245x3x75ft

hammer curls
30x8
40x8
45x8

Cable crunches
3x15x whole stack (light)

[Funkydevil]

Deficit deadlifts
135x5
225x3
315x3
405x1
445x1
495x2

Tire flip (600 lb) for 1 minute
10 flips

Stone load (no tacky besides what was still on the stone-full disclosure, there is a lot of tacky on the bigger stones)
275 in one motion
315 miss

[Funkydevil]

Bench
135x5
225x5
275x1
315x1
365x1 with a pause and press command
405xmiss
385x1
225x8

Cable tricep push downs
3x8xentire stack

Face pulls with shoulder rotation
3x5xabout 1/3 of stack

Pull ups
5x bodyweight
3x bodyweight
This excited me because a month ago I couldn't do 1.

[Funkydevil]

Missed a couple of workouts. Here’s the last 2:
Tuesday 5/19/15
Deficit Deadlifts (3” deficit)
135x3
225x3
315x3
405x1
475x1
515x1
545xmiss
I changed my grip, going wider, and I tried to load up my hamstrings more than I had. It worked awesome.
1 arm rows
100x8
110x8
120x8
130x8
Pull ups
1x3
1x5
Wednesday 5/20/15
Bench Press
135x8
225x5
275x3
315x1 with a pause
335x1 with pause
370x1 with pause
Slingshot
370x1
405x1
425x1
Rope tricep extensions
3x150x8
Tricep rollouts
30x8
35x8
40x8