Friday, August 31, 2018

Pull+ Thursday: By the Numbers

UNDERHAND rows are still off the menu but everything else moved well and felt comfortable enough tonight. Meadows and Hammer Strength rows are following a loose progression template, with diminishing rep ranges as the weight gets heavier. I will be aiming for 15 rep sets at 40 through to 50 kilograms, then 12 rep sets for 60 kilograms and above. The intention is to be hitting 10 reps of 70+ kilos comfortably in another two months.

PULL+ Thursday August 30th
stretch
Axle Deadlifts:
80 kg x 10
130 kg x 5
180 kg x 5
230 kg x 3
265 kg x 3 x 6
Meadows rows (l&r):
40 kg x 3 x 15
HS seated rows (p/h):
40 kg x 3 x 15
Face-pulls:
plate 12 x 3 x 20
super-set w/DB side raises (p/h):
12.5 kg x 3 x 10

Wednesday, August 29, 2018

Static Monsters Prep wk4 & Press+ Tuesday

I GOT maybe a third of the work done that I'd intended for Saturday. My wrist complaint - while improving - is not improving fast enough. I knew after axle deads that clean-pressing was not going to be a smart choice, so I moved on to yoke and, after a few runs, was felled by a debilitating lower back pump that didn't release for over an hour.

And last night's press session was another false start. I'm still not able to move anything above 70 kilograms without significant pain and weakness in the hand itself. My grip is compromised. I know it's healing as it's not bothering me as much as it used to. Now only when I clean-press. I had no choice but to scrap log for a third week running.

It is fortunate that Static Monsters (and the state finals, for that matter) are a good two plus months away. I still have the opportunity to recover from this and start an effective 6 week program in September.

EVENTS Saturday August 25th
stretch
Axle deadlifts:
80 kg x 10
130 kg x 5
170 kg x 3
210 kg x 3
250 kg x 3 x 6
Yoke walk:
130 kg x 2 x 20 meters
210 kg x 2 x 20 meters

PRESS+ Tuesday August 28th
stretch
Log clean-press:
50 kg x 5
70 kg x 5
scrapped - wrist injury
Bench press (paused):
60 kg x 5
100 kg x 11
Incline BB press:
75 kg x 10, 10, 8
DB front raises (p/h):
12.5 kg x 4 x 10
super-set w/Triceps pushdowns:
full stack x 4 x 15
Axe-swings (l&r):
plate 9 x 3 x 10
HS chest press (p/h):
27.5 kg x 3 x 20
super-set w/HS bicep curls (l&r):
15 kg x 3 x 10

Tuesday, August 21, 2018

Squat+ Tuesday: Gains Train

IT WAS a calculated move to use the first session of the week for legs. My left hand is feeling 90% better but I didn't want to tempt fate and aggravate it again before it's healed. I will log and bench press on Thursday, then axle deadlift, yoke walk (and other events) on Saturday.


SQUAT+ Tuesday August 21st
stretch & foam roll
Squats w/cambered bar:
50 kg x 10
90 kg x 5
130 kg x 5
150 kg x 3 x 10 PR
HS leg extensions (p/l):
25 kg x 4 x 10
HS hamstring curls (p/l):
17.5 kg x 10, 8
15 kg x 10
HS calf raises:
55 kg x 4 x 15 - only just completed all reps
DB front raises (p/h):
12.5 kg x 4 x 10

Sunday, August 19, 2018

Events Saturday: Static Monsters Prep wk3

MORE fantastic progress was witnessed today at PTC Strongman headquarters. Our under 90s future champion Special K and the flamboyant under 105s hopeful Honeyberst were already in the thick of it when I arrived. Kyle loading a 60 kilogram stone over a 1.5 meter bar and Chris clean-pressing a 60 kilo log, both for sets of five, from memory. Then young Tim and ugly old Carl arrived, and suddenly it was a party.


Before they moved inside to setup for axle deadlifts, the Lion showed this group of greenhorns a glimpse of his power. A 360 kilogram yoke walk; 20 meters at (by my count) 24 seconds. His heaviest yoke in years, and his leanest bodyweight in decades. The Lion isn't training right now for anything other than himself. But in my opinion he should step up in September with the rest of the crew and represent. He would receive a heroes welcome.



Chris and Tim are prepping for Static Monsters Perth and Kyle for the WA Strongman qualifiers in September - the last chance to earn an invite to states. By the looks of things, they're all going to excel. Static Monsters will be Chris and Tim's first foray into the sport, while Kyle (who was throwing that stone like a man possessed) returns to the WASM qualifying ranks with a score to settle. He wants that podium finish and invite the state championships.


He'll fucking get it, too.


EVENTS Saturday August 18th
stretch
Yoke walk (Lion method):
130 kg x 2 x 20 meters
210 kg x 2 x 20 meters
290 kg x 4 x 20 meters

Friday, August 17, 2018

Press Wednesday & Pull+ Thursday

AXLE deads are on point. But then - at just three weeks into a three month prep - they should be. I am getting regular lower back pumps from the increased pull height and training frequency. This is not a bad thing, but after a while it becomes constricting. Just another indication that I need a thorough dry-needling, soon.

A combination of factors required that I move my press session from Tuesday to Wednesday night, which I was actually thankful for as I wanted the additional recovery time. My left hand has been bothering me since the end of last week. I have no idea what I did to make it angry. There's kind of a dull ache in the centre of my palm that becomes a stabbing pain when I clench my fist. Certain movements are ok, I happily discovered while deadlifting last night. And certain other movements are definitely not ok, like anything involving rotation or supination of the wrist. Which I learned while trying to do my log work the night before.

I handled it at 50 and 70 kilograms, but at 90 my grip strength was so compromised I could feel it slipping as I cleaned the first rep. The press was unbalanced and excruciating. Continuing would just make the issue worse so I scrapped log press and, later, the rest of the session. Even benching a 60 kilo barbell was painful after that.

Another squat and legs session will be on the roster next week. With my hand in the condition it's in currently, more log clean-press this Saturday would be a bad idea and I cannot deadlift again so soon, so I will need to find things to do in addition to yoke walk. Things that don't require grip. Or at least, grip with both hands. Maybe some monster dumbbell clean-presses, right side only.

PRESS Wednesday August 15th
stretch
Log clean-press:
50 kg x 5
70 kg x 5
90 kg x 1 - left hand injury, rest of session scrapped

PULL Events + Hypertrophy Thursday August 16th
stretch
Axle deadlifts (40 cm pull height):
75 kg x 10
125 kg x 8
175 kg x 3
210 kg x 3
235 kg x 3 x 8
Meadows rows (l&r):
37.5 kg x 2 x 20
HS seated rows (p/h):
37.5 kg x 2 x 20
Seated row machine (underhand): scrapped
Axe-swings (l&r):
plate 9 x 3 x 10
Face-pulls:
plate 12 x 3 x 20
super-set w/DB side raises (p/h):
12.5 kg x 3 x 10

Sunday, August 12, 2018

Events Saturday: Static Monsters Prep wk2

STEADY, higher-volume base-building will be the meat of my training in the weeks to come. I gave my wrists a rest and did not log press today. I will be axle deadlifting again late in the coming week, which means I will likely take a break from pulling again on the Saturday, but will log press both Saturday and the prior Tuesday. I will attempt to repeat this rotation for both log press and axle pull for as long as I can. Once I feel myself beginning to deteriorate from the repetition, I have the option to drop back to performing these events once per week while still working the program effectively. And adding in a dedicated leg day on a fortnightly basis for good measure.

This is all theoretical, of course. I've not ever trained using this approach before. I have attempted to utilise new variations of loading phases, volume, intensity and regularity, while paying more attention to my weaknesses, spending more time on events, and avoiding burn-out.

I did one more yoke run than programmed today, just to give that lower back pump a final 'fuck you too' before calling the session.

EVENTS Saturday August 12th
stretch
Axle deadlifts:
65 kg x 10
115 kg x 5
155 kg x 3
195 kg x 3
220 kg x 3 x 8
Yoke walk:
130 kg x 20 meters
210 kg x 6 x 20 meters

Friday, August 10, 2018

Squat+ Thursday: For the Gains

WEEK TWO will end with a bang this Saturday at the clinic. More axle deadlifting and yoke walking the Lion's way are on my agenda. The rest of the crew are likewise gearing up for a momentous finish to 2018.

SQUAT+ Thursday August 9th
stretch & foam roller
Squats w/cambered bar:
50 kg x 10
100 kg x 5
140 kg x 3 x 10 TPR?
HS leg extensions (p/l):
22.5 kg x 4 x 10
HS hamstring curls (p/l):
15 kg x 4 x 10
HS calf raises:
50 kg x 4 x 15
super-set w/DB side raises (p/h):
10 kg x 10
12.5 kg x 10
15 kg x 10
17.5 kg x 10

Wednesday, August 8, 2018

Press+ Tuesday: Log Clean-Press 85 kg x 2 x 10

I CAN feel all the work I've been doing on my strict overhead paying off already. Now my cleans are fatiguing well before my presses, which were all strict and strong tonight. I think I may need to get the old wrist wraps out of retirement though. I never liked wearing them much, but now feel like the additional support is going to be required as the log gets heavier.

PRESS+ Events & Hypertrophy Tuesday August 7th
stretch
Log clean-press:
50 kg x 5
70 kg x 5
85 kg x 2 x 10 PR
Bench press (paused):
60 kg x 5
95 kg x 11
Incline barbell press:
70 kg x 3 x 10
Triceps pushdowns:
full stack x 3 x 10
super-set w/DB front raises (p/h):
12.5 kg x 4 10
super-set w/Axe swings (l&r):
plate 9 x 3 x 10
HS chest press (p/h):
25 kg x 3 x 20
super-set w/HS bicep curls (l&r):
20 kg x 10
15 kg x 2 x 10

Sunday, August 5, 2018

Events Saturday: Static Monsters Prep wk1

I SAW some of our newest members make great progress today. The young and the beardy, Tim and Chris, are quickly getting the hang of log pressing. Honeyberst busted through to the 200 kilogram deadlift club with a triple of 205 on the axle, from a 40 centimetre pull height. Pulling a single of 200 from the floor with a standard bar is now a foregone conclusion for the flamboyant new recruit.


And Tim tells me he's added log press to his regular routine going forward. I am thinking he may be keen on entering Static Monsters this year. It would make a useful first foray into strongman competition. If  he sticks with the basic template and keeps training log and deadlift, I know he will impress come October. I know they both will.


For me, I'm just getting started. At the end of the next three months, my intended one rep maxes are:
Log clean-press: 130 kg
Axle deadlift: 355 kg
Squat (cambered bar): 260 kg
Yoke walk: 340 kg x 20 meters


I am still using the Lion method of yoke training, which has a focus on higher volume and not max loading, The heaviest yoke I'll walk in the three months is 340 kilograms, which is nearly one hundred kilos lighter than the heaviest yoke I've walked and will be somewhere around 50-60 kilos lighter than what I can expect at the WASM state finals this year.


There is a strategy here. I am trying to not burn out while prepping effectively for both comps, which are happening very close to one another. But it's all Strongman, baby. This is my sport.


I'm looking forward to it.


EVENTS Saturday August 4th
stretch
Log clean-press:
50 kg x 5
70 kg x 5
80 kg x 5
90 kg x 5
Axle deadlifts:
65 kg x 10
105 kg x 5
145 kg x 3
185 kg x 3
205 kg x 3 x 10

Wednesday, August 1, 2018

Press+ Tuesday: Focus

THREE months. There are three months remaining before the big end-of-year strongman comps in WA for 2018: Static Monsters Perth & the WA Strongman state championships. Time to get back into serious training. I feel like I've got everything on point, at this moment. I am eating well... too well, really. Lately my energy expenditure has not been matched by my intake, never mind exceeded. But I also feel properly 'rested'. Minor aches and pains (especially in forearms and elbows) have subsided. My back doesn't feel like it's constantly recovering from the previous week. And I'm averaging five to six hours of sleep a night, where I used to lie down for eight hours and only be asleep four.

Then last night I took a high dose melatonin tablet and slept better than I have in literally years. This bodes well for the future.

Training has also been going well since the last scare Quaid gave me. He's minding his business now, or seems to be. I've been keeping a low profile as my lifting has been largely unremarkable the last couple of months. But the regular axe-swings are tightening up my core, I think. I feel more stable when pressing now, but am still toying with the idea of wearing my soft Rehband belt for events like this.

I swapped to log last night, coz there's no point sticking with axle when Static Monsters is around the corner. I can't say I performed all these reps in quick time, but I did them. And I think it was either a technical or legit personal record for clean-presses at that weight, with either apparatus. I am actually looking forward to seeing how many reps I can get at 100 kilograms.

Press Events + Hypertrophy Tuesday July 31st
stretch
Log clean-press:
50 kg x 5
70 kg x 5
80 kg x 2 x 10 - was this a PR for reps?
Bench press (paused):
60 kg x 5
90 kg x 12
Incline BB bench press:
67.5 kg x 10, 10, 6
DB front raises (p/h):
12.5 kg x 3 x 10
super-set w/Axe swings (l&r):
plate 9 x 3 x 10
HS chest press (p/h):
22.5 kg x 20, 20, 19
super-set w/HS bi-curls (l&r):
20 kg x 2 x 10
15 kg x 10