Thursday, May 30, 2013

Deadlift Thursday: A Quarter Tonne for 6

Deadlifts
8 reps @ 60 kgs
5 reps @ 100 kgs
5 reps @ 140 kgs
3 reps @ 180 kgs
1 reps @ 220 kgs
6 reps @ 250 kgs PR

Kroc rows
left
10 reps @ 80 kgs
6 reps @ 80 kgs
6 reps @ 80 kgs
6 reps @ 80 kgs
right
8 reps @ 60 kgs
12 reps @ 60 kgs TPR
12 reps @ 60 kgs TPR
9 reps @ 60 kgs

THOROUGHLY happy with tonight's efforts. I didn't bother with the pinwheels as my arms are perfectly sculpted already. Heh.

Before I started the money set, Gabor asked me if he should take a video... then we both shrugged our shoulders and said in unison "It's only 250."

Just two hundred and fifty kilograms, or 551 pounds. Never, ever would have thought I'd say that. But it was. It was lightweight baby, and that 300 1RM is getting closer and closer to being a reality.

Wednesday, May 29, 2013

Update on Diet: Who's Counting?

THE calorie counting is over. The diet, such as it was, has been largely abandoned. And I'm eating grains again.

The game has been slowly changing as my abilities have progressed and my fitness levels have increased. As I've demonstrated, my physique is changing dramatically. I don't want to blow my own horn, but I'm getting pretty goddamn big now! This has all got a lot to do with the fact that, in response to my now fully functional training regimen, I am eating twice as much as I used to. Twice, easily.

I am constantly hungry. If I'm awake past 10PM, I will consume at least two meals that evening. Additionally I consume two protein, yoghurt and berry shakes each day, or as often as I can (occasionally time permits only one and on weekends I may have three a day), I still have my two litres of full cream milk Monday to Friday, along with whatever I can get that's convenient and reasonably nutritious for lunch (usually bacon and scrambled eggs from Dome next door). Most of my eating is still done in the evening, but the quantities are such that it's costing me a lot more dough... the price of progression is ultimately always measured in dollars.

On the weekends I eat everything in site. I eat like it's a day-long chore... I eat till I'm sick, and yet still feel hungry. And I'm not gaining fat.

I have also to thank rice. That's correct. Potato had too many negative aspects, and I wasn't about to start eating bread and shit like that again - that stuff was never good for me. But no other grain is considered more easily digestible for the vast majority of humans than rice - and I've never experienced a problem with it - so I went with that. Now I have it with dinner virtually every evening. I rely on it. It's keeping my energy levels topped up, and (so far) has had no detrimental effect on my digestion or my waistline.

If I continue to get leaner as I get heavier (and stronger, of course), then I may have to reassess my concept of what my optimal bodyweight as a heavyweight Strongman really is...

Press Wednesday: Fatboy Is Now My Bitch

OHP w/Swiss (strict)
8 reps @ 15 kgs
8 reps @ 40 kgs
6 reps @ 50 kgs

Log clean-presses (strict)
5 reps @ 60 kgs
3 reps @ 90 kgs PR
4 reps @ 90 kgs ...another PR

DB OHP (strict)
left
3 reps @ 30 kgs
2 reps @ 40 kgs
0 reps @ 55 kgs
4 reps @ 50 kgs
right
8 reps @ 25 kgs
5 reps @ 30 kgs
5 reps @ 35 kgs TPR

Dips
5 reps @ BW

Tri-pushdowns
20 reps @ 100 lbs
14 reps @ 100 lbs
11 reps @ 100 lbs

I HAD a balance issue when completing the 4th rep in that money set... I am pretty sure I had a fifth one in me, providing I could keep my back rigid... that really felt like the biggest obstacle, not my (clearly) weaker right side... the first set, Fatboy flew up. Flew up. I wasn't prepared for that... I took a long rest before the next set, after convincing myself that going heavier tonight wouldn't result in enough reps to really create a training response. Next week though, it's freaking on. 100 kilos, for reps. It will happen.

I forgot to warmup beforehand tonight, so did some bands stretches before the pressing got really heavy. Those four reps of the 50 kilo dumbbell were agonising, and as usual the dips were also painful. I'm positive it's nothing serious, just that particular movement is taking longer to get comfortable again. In any case, it's not holding me back in any way... it just means the weighted dips challenge I instigated last year will take a back seat for the foreseeable future.

Deadlifts tomorrow night; back to formula.

Monday, May 27, 2013

All Over Monday

Zercher squats w/cambered & axle
10 reps @ 30 kgs
10 reps @ 70 kgs
8 reps @ 110 kgs
3 reps @ 110 kgs
5 reps @ 120 kgs
0 reps @ 140 kgs

Upper back lockouts
10 reps @ 140 kgs
10 reps @ 150 kgs
10 reps @ 160 kgs
9 reps @ 170 kgs PR

Pull-ups
10 reps @ BW
8 reps @ BW
8 reps @ BW PR

45 degree back raises
3 x 10 reps @ BW

FAIRLY shitty session tonight. I didn't make any progress on the main lift, as I spent half the night moving equipment around, trying to get in a comfortable enough position to go heavier with no hip pain.... by the time I had the right bar and the right movement, my forearms were rooted and I couldn't go any heavier tonight.

Grip strength is improving slowly. I will still need to keep using the grips for a while longer. Really, the strongest movement tonight was the pull-ups! Actually had some explosive power for the first few reps. Interesting, doing these at 130 kilos bodyweight.

I'm looking forward to working with Fatboy Wednesday night.

Saturday, May 25, 2013

Events Saturday: The Feeling's Mutual

Yoke walk
15 meters @ 135 kgs
15 meters @ 135 kgs
15 meters @ 215 kgs
15 meters @ 295 kgs
15 meters @ 335 kgs
15 meters @ 355 kgs TPR - 16.98 seconds
1 foot @ 355 kgs

Farmers walk
15 meters @ 100 kgs p/h
15 meters @ 120 kgs p/h
15 meters @ 130 kgs p/h TPR

CONSIDERING the progress I've been making with my deadlifts, the risk of overworking/injuring my back was getting greater each week. Something had to give, sometime, and it was today. The last yoke walk was too much for me; my left lower trap strained and knotted. The show was pretty much over from that point. I'm glad when it happened I was under the yoke, which I could just drop with no issues, and not a less forgiving piece of apparatus, with a worse outcome.

All the same, we had to get something else in. Stones were definitely out today, but a few runs with the Farmer's picks actually produced what I think was a pretty good time with 130 per hand. It wasn't timed, but felt pretty fast for that weight. Right till about a meter from the end when things became unsteady. I completed the run, but dropped them awkwardly, and the pressure on my middle back was at a point where continuing on with training would have been very unwise. Dan was actually in much the same condition... so we called it a day.

I am contemplating just not getting out of bed tomorrow.

Thursday, May 23, 2013

2 Years with W.A. Strongman

I made this vid in early June 2011. Nearly two years ago. Look how much we have all changed in that time! Most of the incredibly skilful camera work was done by yours truly, but Gabor caught my first ever log clean-press, forty-eight seconds in.

Here I weigh nearly 150 kilograms, and Dan weighed somewhere around 180, or 397 pounds. Today the scale says I'm 130 again, so Dan has shed more kilos than me overall (and most of his weight loss occurred this year!). As for Joel and Gabz, they've just gotten bigger and stronger. And uglier.

I've mentioned in the past; when I started Strongman training, gave up my home routines, and began actually giving a shit about getting properly strong in every way, is when the transformation really began. Prior to this, I had made marginal progress in my first year, losing ten or so kilos and gaining back eight.



The changes to my physique have taken time. Two years is more time than most people who struggle with obesity are prepared to invest, in order to make life-altering, permanent and dramatic changes. Body recomposition is about learning how to eat for the rest of your life (and in my case, train for as long as possible), allowing for the discipline of those every day choices to gradually manifest as an altered physique. It does not happen with quick fix gimmicks and half-assed attitudes.



These pictures were taken this morning, before heading off to events training. I was walking around at 125 for quite a while there, but I have gained five kilos in the last few months.

I have a 42 inch waist, one 19 inch biceptz (the right is still significantly smaller and weaker) and I am leaner and stronger at 130 than I was last year at 125.

Now that I've returned to proper training again. I'm eating a tonne and (with the help of the SMWA brains trust) tweaking my routines to get as much out of the time I have between now and the next comp. WA Strongman Qualifiers are July 13th.

Deadlift Thursday: Six. Hundred. Pounds. Twice.

Deadlifts
8 reps @ 60 kgs
5 reps @ 100 kgs
5 reps @ 140 kgs
3 reps @ 180 kgs
3 reps @ 220 kgs
1 reps @ 250 kgs
1 retarded rep @ 252 kgs*
2 reps @ 272 kgs / 600 lbs PR

Seated rows
12 reps @ full stack
10 reps @ full stack
right only: 10 reps @ plate 10
left only: 8 reps @ plate 15
right only: 10 reps @ plate 12 TPR

Tri-pushdowns
25 reps @ 100 lbs PR
8 reps @ 100 lbs**
17 reps @ 100 lbs

For some reason the video won't embed, but here is the link to the youtube vid of my best deadlift session so far.

Again tonight I was very thankful I had my Gripped Power Grips 2.0 for the money set. I nearly lost the bar on the first rep, so when I dropped back down I tried to cinch the grips a little tighter. But I'd also just had a face full of fresh ammonia, and the angry squid had it's tentacles all up in my shit. The grips remained dangerously loose, and I - again - felt as though my right hand was about to slip. But the grips held it tight, and I locked it out. Then I let it fall. Eh, it was on it's way.

*Missload. Heh... I didn't load the last 20 on one side. Major gym brain... I was so apprehensive about the lift I nearly shot myself in the foot there, and quite possibly robbed myself of a third rep. But still, two is a solid achievement. I can now confirm that a 300 kilo 1RM is not on the cards, in the next few weeks at least. However come July - and the SMWA qualifiers - yeah, buddy. It will be.

**On my 8th rep (and I'm just glad I remember that much), Dan mentioned that he loved - LOVED - that Premier of ours, mister Barnett. And he did this to make me crack the shits. It worked. I must remember to scream out "Bust a tit!" next time he's doing something equally weaksauce.

Wednesday, May 22, 2013

Press Wednesday: 1st Log Session for 2013

*shoulder warmup w/band

Log clean-press (strict)
5 reps @ 60 kgs
1 reps @ 90 kgs TPR

Swiss bar (strict)
5 reps @ 75 kgs
5 reps @ 85 kgs
3 reps @ 90 kgs TPR

DB OHP (strict)
left
2 reps @ 30 kgs
1 reps @ 40 kgs
5 reps @ 50 kgs
right
8 reps @ 25 kgs
5 reps @ 30 kgs
3 reps @ 35 kgs TPR

Dips
5 reps @ BW

SO I'm a bit bummed I have to de-prioritise the heavy dumbbell work and put my focus back on the log. But it's the only logical step towards getting better on the events that count. And not training my weakest event would be stupid.

It's a pretty steep learning curve with the log right now; we have one which cannot be loaded and weighs 60, and then there's fatboy, who had some minor surgery last year and now weighs pretty much 90. I was just happy I pressed it once. I stalled on the way up, but I completed the rep. Didn't see any wisdom in trying for a second.

Of all the things I did tonight, it was the dips at the end that killed me. My shoulder just isn't cool with that shit yet. Only thing to do is to keep doing it.

Monday, May 20, 2013

[Weird Cambered Bar Zercher] Squat Monday: Hip Rehab Begins

Zercher squats w/fat cambered
5 reps @ 80 kgs
10 reps @ 100 kgs
5 reps @ 120 kgs
5 reps @ 130 kgs

Upper back lockouts
10 reps @ 140 kgs
8 reps @ 160 kgs
5 reps @ 180 kgs PR
13 reps @ 150 kgs PR for reps

Pull-ups
10 reps @ BW PR
7 reps @ BW

Hamstring curls
10 reps @ 50 kgs
10 reps @ 80 kgs

I AM not doing enough in the way of hamstring work, now that I've quit Good mornings, so I will be adding new exercises such as the machine hamstring curl and next week I will be returning 45 degree back raises to the routine, at Dan's recommendation.

A video would be a good idea, if I keep doing these weird freaking Zerchers with the fat cambered bar. I'm sure you all get the idea of what it is, pretty much, but I'd like to get a video of a heavy set in profile, and see just why it is that this feels so much more comfortable on my hips and knees. It's much like the stones; I can squat down low with a narrower stance and reach almost ATG depth more comfortably than I ever could squatting conventionally. Time will tell - I may be over-confidant that these are all I need to keep squat strength up while rehabbing the hip. But I have a good feeling about them, and I am looking forward to going heavier.

Just as soon as I've removed that goddamn sandpaper.

Saturday, May 18, 2013

Events Saturday: (nearly) Half Tonne Sled

Sled drags
20 meters @ 245 kgs
20 meters @ 245 kgs
20 meters @ 290 kgs
15 meters @ 370 kgs
15 meters @ 490 kgs PR

Keg toss
10 reps @ 13 kgs

Carry medley
15 meters @ 105 kgs (keg)
15 meters @ 120 kgs (keg)
5 meters @ 140 kgs (sack) PR
rest
15 meters @ 105 kgs (keg)
15 meters @ 120 kgs (keg)
0 meters @ 140 kgs (sack)

ALTHOUGH the tonnage of the various trucks I have pulled in competition makes this sled drag seem insignificant, it really isn't. That sled is a bitch, and the damp dusty bitumen makes it harder still to get, and keep, momentum. My quads actually burned more from the initial runs at 245, which I performed using smaller steps but still at as fast a pace as possible. I was deliberately using the same foot speed and gait as I would with a heavier sled. It paid off.

The keg toss was focussed on technique, not pace. We each took many turns (it may have been more or less than 10 for me) with no time limit. I'm finding that getting both the height and trajectory is trickier than it seems.

And I was way better at the carry medley than I was a fortnight ago. Goddamn, but it killed me. The second time around, I couldn't even lap the sack. But last time I couldn't even complete the run (pained waddle) with the 120 keg. So yeah, pretty happy about this.

Here's something I just realised (because I'm not still just totally obsessed with my recent deadlift PR still): From October last year it was a no-go for me for a whole lot of stuff, including virtually all Strongman events training. And of course, deadlifting.

So comparatively, my deadlift hasn't really improved that much in the seven months since I pulled 260 at Amateur Nationals. But my progress looks a whole lot better when you realise I haven't even been able to deadlift for six of them! I began deadlifting again at the start of April. Six weeks later, I've tripled my one rep max.

So, am I generally pretty happy? Hell yes, I am.

Thursday, May 16, 2013

The Results of M.R.I. #2

...ARE on a piece of paper, which is probably lying on the floor of the Muscle Pit right now. I remember most of it being positive. With the exception of the fact that I do have another labrum tear. Different labrum, of course. And not nearly as bad a tear.

This one is minor. It doesn't affect the way the hip functions in normal situations. I suggested and the GP concurred that surgery would not be required, but consultation with a sports scientist would be advisable, to get a training program that won't aggravate the tear for a couple of months, allowing it to heal. Well, I am surrounded by knowledgeable lifters who are already helping me with that, so I'm feeling very good about my chances of getting past this without losing much progress.

The new routine on Mondays may involve Zercher squats, but the upper back lockouts and pull-ups will be performed afterwards, as per the recent changes to my Squat Monday template. There really isn't much else that aggravates the tear, so I should be able to play with stones et cetera as normal.

More good news!

Deadlift Thursday: My 1 Rep Max, Times Three

Deadlifts
8 reps @ 60 kgs
5 reps @ 100 kgs
5 reps @ 140 kgs
3 reps @ 180 kgs
1 reps @ 220 kgs
1 reps @ 240 kgs
3 reps @ 260 kgs PR

Kroc rows
left 5 reps @ 50 kgs
right 5 reps @ 50 kgs
left 8 reps @ 80 kgs TPR
right 10 reps @ 50 kgs
left 10 reps @ 70 kgs
right 10 reps @ 50 kgs
left 7 reps @ 70 kgs
right 10 reps @ 50 kgs TPR

Pinwheelz
8 reps @ 20 kgs
10 reps @ 15 kgs
10 reps @ 17.5 kgs

WELL that's a pretty good sign I'm on the right track. At the 2012 aussie Strongman Amateur National Championships, this weight was my opening deadlift. I pulled it (eventually), but couldn't manage anything further in that event. Now I'm pretty confidant of a 280 kilo 1RM right freaking now... and maybe I will still have that 300 in time for national qualifiers this year.

Three reps is a little less than I'd predicted, but then I was being too optimistic jumping up 20 kilos every week... now that I'm 100% back and pushing through to new levels of strength, lo and behold! Shit's getting hard again...



Tonight I was using all new equipment; I finally broke out my Power Grips 2.0 from Gripped Fitness Australia, to make sure grip strength on the right wasn't a liability. They certainly came in handy (though note to self; no matter the thickness of the bar, always go double overhand when using grips or straps), as did my new lever belt, also from the Gripped 'Hard Core' range.

The technical PRs on Krocs were another great positive; with enough space and free equipment, I am able to alternate between the left and right faster using two benches. This allows me to train with an intensity similar to what I can accomplish when using the same weight DB for both, on the one bench.

Started too heavy with the pinwheelz, and all of a sudden was feeling weak again. Hehehe.

What a great session this was!

Wednesday, May 15, 2013

Press Wednesday: Disappointing

DB OHP (strict)
left
8 reps @ 20 kgs
5 reps @ 35 kgs
2 reps @ 45 kgs
2 reps @ 55 kgs
1 reps @ 55 kgs
right
10 reps @ 15 kgs
10 reps @ 20 kgs
5 reps @ 25 kgs
4 reps @ 30 kgs TPR

Dips
5 @ BW

Swiss bar OHP (strict)
5 reps @ 55 kgs
5 reps @ 65 kgs
5 reps @ 70 kgs
5 reps @ 75 kgs TPR

Tri-pushdowns
14 reps @ full stack
10 reps @ full stack
*

RECKON I might have not warmed up sufficiently, or maybe needed another workup set (or both). The first rep of my money set, my left lat seized top to bottom. I lost my rigidity and the dumbbell landed heavy on my shoulder. I pressed it again, but I couldn't lower it steadily while fighting the constriction across my back. Once I'd stretched it out and waited a few minutes I tried again. A slow and agonised single was all I got.

I'm gonna need to make sure everything's warm next week.

Made some solid progress rebuilding the right side tonight. As of now I am fairly confidant I have a strict 100 kilo overhead single in me, whether it be swiss bar, log or even axle (and I'm keen to get using the axle again too!) but I don't want to be overconfident and screw things up again. This is why all my pressing has been strict.

I will be adding more sets of things like dips and pull-ups as soon as I'm able to do more... those few dips this evening were slow and delicate. Stabilisers are still very weak.

*Forgot to do my third set of pushdowns... you were right Rory. I was slacking.
Also: your sister.

Monday, May 13, 2013

Squat Monday: Goodbye to Good Mornings

Squats w/cambered bar
10 reps @ 30 kgs
8 reps @ 70 kgs
5 reps @ 110 kgs
3 reps @ 150 kgs

Upper back lockouts
12 reps @ 110 kgs
12 reps @ 130 kgs
12 reps @ 140 kgs
8 reps @ 150 kgs

Pull-ups
6 reps @ BW equal to best effort

There's going to be some changes to Squat Monday from here on out. These won't be the only changes to my overall program; in the next few weeks, I will be integrating myself into Dan's cube program. To an extent, the changes to squat monday are necessary. If they weren't I wouldn't be doing them... I love heavy fucking Good Mornings.

Heavy GMs are not going to work now that I'm back, fully functioning, and prepping for Strongman again. The sessions I do on the weekends pretty much always involve some heavy lower back work, and that combined with deadlifting thursday nights is pretty much all my back can take. For now, at least.

I'm very happy that my knee is pretty much back to normal and my hip injury (which I will have more info on this Thursday) doesn't prevent me from doing most other lifts and events. But no matter what it might be (stones, yoke, picks, or a bar), there's a distinct point where I just cannot keep lifting it. I want to be able to put 100% into each afternoon of events training. So Good mornings just have to go.

But the new stuff is pretty cool. These 'upper back lockouts'* (working title) were, apparently, invented by Daniel Macri. They are kinda like a rack pull, only you don't lower the bar to the rack. Instead you just relax your shoulders and pivot your middle and upper back slightly forward, then pull back as though completing a deadlift. Repeating this for high reps is doing good things for my grip strength, it will assist with upper back strength, and will not hit anything too hard that I need later in the week.

And can you believe 6 pull-ups is pretty much my best effort?? And that's with a right arm and shoulder that's still only about 60% of it's previous strength, by my crude estimation. I'll be doing a set of 10 pretty soon I reckon.

*Dan had other ideas for the name of this new exercise, such as 'suck lotsout' and 'Daniel shrugs' and 'Abaddon isahomo shrugs'. I like 'upper back lockouts' best so far.

Saturday, May 11, 2013

Events Saturday: Heavy Ass Stone

Yoke walk
25 meters @ 135 kgs
25 meters @ 215 kgs
25 meters @ 295 kgs
18 meters @ 335 kgs TPR

Farmers walk
25 meters @ 60 kgs p/h
25 meters @ 100 kgs p/h
25 meters @ 110 kgs p/h
15 meters @ 120 kgs p/h

Atlas stones
5 front squats @ 115 kgs
3 front squats @ 140 kgs PR

AGAIN, this was supposed to be speed day, and again I found myself loading the yoke according to what Dan was doing, and not to 75% of my own max. But that being said, right now I'm not fully integrated into the cube training method being used by Dan (and right now, pretty much only Dan; there aren't many people turning up to training lately) so it's not a major issue if I test where my current max is... and this is a positive outcome. I've made clear progress compared with my last yoke session. I'm only a little way off last year's Nat. Quals round one yoke weight (350) and I'm actually feeling pretty confidant I'll have this event wrapped up in the next couple of months... admittedly I wore two belts for the heavy runs.

The Farmers walk was within 75% of my max, purely for the fact that my right side couldn't handle any more than 120 kilos. I will be working on my grip outside of training by using Dan's Captains of Crush.

Finally, a new record with the Atlas stones was made today. I've never before been able to lap that 140 kilo, let alone stand with it. But once I'd performed 3 front squats, my back decided it had done enough work today, and I couldn't lap it for another set. I had actually been wearing my soft belt on my lower lumbar all session, as I'd been feeling a little fried still from deadlifts thursday. At this stage in my development, even with the manic feeding I've been doing, I'm just not fully recovering in enough time to manage prolonged intensity during a full events training session.

Friday, May 10, 2013

Hips, Shoulders, Knees and Woes

My left side is my preferred side, and has always been stronger than my right. I'm a southpaw who swings a bat like a right-hander because it feels more natural when the left arm is leading the movement. This left-side dominance has become more significant as my training has progressed. My right side is suffering injuries because it simply isn't as strong, flexible or capable as the left. The shoulder injury has exascerbated this disparity. My right hip and knee are also experiencing problems now.

Boohoo, everything is fucking breaking. But that's no reason to quit. Well... some day it may be, when I'm over 40 and I've won Australia's Strongest Man at least once. The important thing is that I come back stronger and never, ever stop training.

I have, in truth, almost lost my way a couple of times. Post-op I was depressed and had thoughts of quitting. But I did not. I kept on, doing whatever I could, working around the right arm and shoulder, just as I had done leading up to the surgery. My squat and my DB OHP got stronger, but I couldn't press a bar, axle or log, do any other Strongman events, or even deadlift in this time. Talk about taking all the fun out of it...

So now, faced with the likelihood of another surgery, I am feeling generally more positive than I was the first time around. At least this time I can still deadlift. I can row, press, and do events. The only thing I can't do is squat. And if I have to quit squatting for 6 months, I won't be nearly as perturbed as I was at having to quit deadlifting for 6 months!

This perspective leads me to question why I should let any injury get the best of me mentally...
I never before got a lumber strain which made me think I should quit lifting. Why should a hip or knee complaint make me want to quit squatting? Is it because I don't like the squat as much as the deadlift? Am I just looking for a reason to quit? No, I'm not a quitter (except when I am; it's all about context), that's not it.

Just as my shoulder is now coming back, and will be stronger and better than before, so will my hip. It may take the rest of the year. It may mean I am limited in some aspects of training. But, unless the powers that be decide this year's ASM is all about the squat, it won't stop me competing.

The lessons we learn from the experiences we have make us the people we are. And I am a Strongman.

Thursday, May 9, 2013

Deadlift Thursday: 7, Bitch. Count Em

Deadlifts
8 reps @ 60 kgs
5 reps @ 100 kgs
5 reps @ 140 kgs
3 reps @ 180 kgs
1 reps @ 220 kgs
7 reps @ 240 kgs PR

Kroc rows
left 6 reps @ 80 kgs
right 10 reps @ 60 kgs
left 6 reps @ 70 kgs
right 10 reps @ 60 kgs TPR

Lat pulldowns
10 reps @ plate 15
10 reps @ plate 16
10 reps @ plate 17

TWO HUNDRED and forty kilograms - or pretty much five hundred and thirty pounds - was near enough my one rep max around June/July 2012, the time of the first ever PTC Perth novice deadlift comp and the 2nd Strongman National Qualifier. I know I pulled 250 in round 1, but it was a feat I could not replicate because I was still under-eating to speed up my recomposition and get to 125 kilos bodyweight.*

I actually managed 5 reps of 240 a few months later, after I got my routines overhauled and started eating like a fiend leading up to Am Nats... I was pretty freaking happy that night. So imagine how happy I am right now?

Yessir, tonight I repped that same weight, and beat my previous best by 2... pretty much. I'm told my right hand grip was failing from the second rep, so I'm just glad I could keep it up for as long as I did. And I didn't completely lock out the last one. It would have been 3 red lights for a Powelifter, but a pass for a Strongman... and I am the latter. Dan was betting I wouldn't break my previous record, coz he's an asshole like that. Count them, Danny boy. Neener neener.

In other news; in the age of the internet, it took 4 business days, several phone calls and an apparent total loss of basic data entry skills (like 'am I using the correct fax number?') to get the MRI results to the GP who referred me for it. They finally arrived around 5 this afternoon, and I will be making an appointment in the morning.

Events training this saturday is gonna be brutal.

*That mission was accomplished some time ago, though I'm back up to 128 now, and everything fits just as good (or better)... but then I straight don't give a shit, so long as I'm strong: that's the attitude which has gotten me this far, at least.

Wednesday, May 8, 2013

Press Wednesday (& Another Fail Squat Monday)

6th May 2013

SQUAT MONDAY was another mess, for new and frustrating reasons. I've been attempting to train around my hip issue by narrowing my stance; my feet have been getting closer and closer together over the past few weeks. But the pain always resurfaces - if not while squatting, later that evening and the following day I'm typically in bad shape.

Well, monday I was squatting very narrow; narrower than my shoulders this time, in something approaching an Olympic stance. And at 170 kilos, it put a strain on my knees. My right knee - which was probably being used not quite 100% correctly, and compensating in some respects for the right hip - started to hurt and got a bit of fluid in it. Squatting now hurt going down and coming up. I tried another couple at 170 but had to can it.

8th May 2013

*shoulder warmup

DB OHP (strict)
left
8 reps @ 12 kgs
8 reps @ 15 kgs
5 reps @ 30 kgs
2 reps @ 45 kgs
6 reps @ 55 kgs PR
8 reps @ 20 kgs
right
8 reps @ 12 kgs
8 reps @ 15 kgs
8 reps @ 20 kgs
10 reps @ 25 kgs TPR

OHP w/thick swiss
5 reps @ 55 kgs
5 reps @ 60 kgs
5 reps @ 65 kgs
5 reps @ 70 kgs TPR

Pinwheelz
10 reps @ 20 kgs
10 reps @ 20 kgs
8 reps @ 22.5 kgs

TONIGHT was a solid session, thank jeebus. I really knew I didn't have a 7th rep in me of that 55, but 6 was enough for a new personal record. And I am way, way stronger on the right than I was in my last OHP session involving standing with the swiss bar.

So, as usual, there's good and bad happening here, at the same time. I gotta take what I can, and hold my breath for the rest. The GP I saw for the referral should have the results of the MRI tomorrow. I will share more then.

Saturday, May 4, 2013

Events Saturday: Heavy Ass Keg

Sled drags
25 meters @ 200 kgs
20 meters @ 290 kgs
20 meters @ 410 kgs with rope assist
20 meters @ 410 kgs with rope assist

Keg toss
3 x 13 kgs slow
3 x 13 kgs fast
3 x 13 kgs faster

Keg carry medley
20 meters @ 120 kgs
10 meters @ 105 kgs / 120 kgs
10 meters @ 105 kgs / 120 kgs

Keg front squats
3 reps @ 105 kgs

TODAY we focussed on speed and worked at around 75% of max loading, for most things at least. The 120 kilo keg was a challenge due to it's girth; it was hard to find purchase and hold it high enough to move with.

My shoulder feels almost completely back to normal; I experienced no twinges or weaknesses while performing the keg toss, and was moving faster and throwing higher with each attempt.

I wanted to play around with my SISU hammer today, and possibly use my new grips from Gripped Australia on an axle... but I just didn't have the stamina. Maybe next week.

I expect to be feeling pretty broken tomorrow... squats on Monday should be interesting.

Friday, May 3, 2013

Big in India: Say Hello to S.A.W.

AN interesting thing happened this week. Apparently I'm big in India. Some strong Punjabis think I'm a big deal. I honestly don't know where they got this notion, but I'm not about to try and dissuade them of it.

The organisation is called S.A.W. : a fledgling Arm Wrestling and Strength Sports group based in Punjab. Saurabh, a representative of SAW, found me on Facebook some months back. He had various queries on Strongman events, technique, and how to run a successful comp. I asked Saurabh for a summary of what S.A.W. is all about. His response was:

"S.A.W. is the first professional organization which has been started with an aim to restructure Arm Wrestling and Strength sports in a professional manner, to promote strength sports in India, and create a team to represent India at an International Level.

We are associated with professional Arm Wrestling associations across various countries to provide better chances to Indian competitors and impart professional training. The S.A.W. team continuously works on promoting Strength sports in India; associating gyms and sportsmen for creating an wareness of these sports."

Many of Saurabh's queries I was unable to answer properly, as it is extremely difficult to give exercise instruction etc. via correspondence. But I've tried to help where I could. I guess as a thank you for this limited assistance, Saurabh asked me if SAW could make a page about me on their website, to which (disbelievingly) said yes, of course.
The following morning I was sent a link to my page. I have to say... I'm honoured. I don't honestly think I deserve it, but hey! It's great to see the sport of Strongman growing in popularity, and the community at large organising, reaching out across continents, and supporting and promoting each other. It would be great to see a little more of that happening here at home, to be honest.

Thursday, May 2, 2013

Deadlift Thursday: That's Not a PR

Deadlifts
8 reps @ 60 kgs
5 reps @ 100 kgs
5 reps @ 140 kgs
3 reps @ 180 kgs
1 reps @ 200 kgs
7 reps @ 220 kgs equal to best effort @ this weight

Seated rows
10 reps @ full stack
10 reps @ full stack
8 reps @ full stack
6 reps @ full stack

Pinwheelz
10 reps @ 15 kgs
8 reps @ 20 kgs
10 reps @ 15 kgs
8 reps @ 17.5 kgs

BUT IT was close...  I only got seven, which is the exact number of reps I got at that weight on August 30th last year, so it's really more evidence I'm genuinely on my way back. And it's nothing compared with what I felt the potential for tonight.

My grip only had seven. My back had at least two more. My iPhone's storage capacity had less. It's a shame, but I have a strong feeling there will be much better video opportunities in the near future...

The major issue tonight, specifically, wasn't grip strength per se; it was more to do with the skin of my right palm being weaker and less callused than it used to be, and as I attempted the eighth rep I could feel a palm tear waiting to happen, so I backed off. I already have one injury to work around.

Events training saturday. MRI sunday. And then it's another week... with 230 for a bunch on the cards.

Wednesday, May 1, 2013

Press Wednesday: Unsteady Progress

*shoulder warmup*

DB OHP (strict)
left
12 reps @ 15 kgs
8 reps @ 30 kgs
3 reps @ 40 kgs
5 reps @ 55 kgs PR
right
12 reps @ 15 kgs
10 reps @ 20 kgs
7 reps @ 25 kgs
15 reps @ 15 kgs

Bench press w/thick swiss
12 reps @ 55 kgs
12 reps @ 60 kgs
12 reps @ 65 kgs
8 reps @ 70 kgs TPR

Tri-pushdowns
19 reps @ 100 lbs TPR
10 reps @ 100 lbs
7 reps @ 100 lbs

MONEY set of overhead press was a great bench mark for me. I'm getting closer to that 60 kilo DB every week. Some weeks it doesn't feel like it, but on a long enough time line every session can be seen as progression, even the failures. It's sometimes tough to remember that when shit isn't going well.

Tonight was a good night. Even the bench felt strong, right up until it didn't. My left side was just keeping time while the right felt solid... and then, predictably, failed. The swiss bar is not only preferable for me in terms of it's specificity to the log, but I've felt no painful twinges in the shoulder while using it for bench in place of a standard bar. So I'm going to stick with it for at least a little while, and swap in barbell (and hopefully axle) work in the future.

Really looking forward to deadlifts tomorrow night. I intend to rep 220 for double digits.

Finally: Trip-flop, Trance-pants, Buz-whirr, and whatever the fuck else teen ravers like to get tinnitus to while pilling at Belvoir amphitheatre is not appropriate music for fucking training.