Saturday, December 21, 2019

Pull, Press & Squat

THE NIGHT before my last deadlift session I ate something that didn't agree with me, and I still wasn't feeling the best when I came time to pull. I completed my money sets and left to go to the bathroom and throw up. I made it as far as the kitchen sink. I didn't actually vomit, but the nausea wouldn't quit and my heart rate wouldn't drop below one-thirty, so I called it. Likely I just hadn't eaten enough that day.


My midweek press session was without incident. I am already seeing the benefits regarding my weaker right side: the focus on incline press and the biceps and triceps exercise variations are rapidly reducing the disparity between my arms.


My on-again, off-again relationship with the squat suffered another minor setback today. Everything was feeling great up until my last warmup set of one-forty. I felt a muscle to the left of my mid-thoracic region spasm as I unracked. The stretches and manipulations I performed myself couldn't make it release, so I moved on to the rest of the routine.


SQUAT+ Saturday December 21st
Axle squats:
20 kg x 10
60 kg x 5
100 kg x 3
140 kg x 2
160 kg x 6 - left lower back strain/issue
Leg extensions (p/l):
20 kg x 10
25 kg x 10
27.5 kg x 10
30 kg x 10
15 kg x 15
Hamstring curls (p/l):
17.5 kg x 2 x 15
15 kg x 2 x 15
Standing calf raises w/barbell:
60 kg x 10 - still a shitty improvisation
DB side raises (p/h):
12.5 kg x 4 x 10
Cardio:
assault bike 5 mins @ +50 rpm


PRESS+ Tuesday December 17th
Chest press machine flat (p/h):
20 kg x 10
25 kg x  10
30 kg x 10
Incline barbell press:
bar x 5
50 kg x 5
70 kg x 3
85 kg x 4 x 5
Axle OHP (strict):
25 kg x 3
55 kg x 3
70 kg x 2
85 kg x ME 7
Triceps pushdowns:
90 kg close grip x 10
90 kg wide grip x 10
63 kg rope x 10
63 kg close grip x 10
63 kg wide grip x 10
45 kg rope x 10
Preacher curls:
24 kg x 10
29 kg x 10
34 kg x 8
DB curls (p/h):
12.5 kg x 3 x 10
DB front raises (p/h):
10 kg x 4 x 10
Cardio:
assault bike 5 mins @ +55 rpm


PULL Saturday December 14th
Deadlifts:
75 kg x 10
105 kg x 5
125 kg x 3
155 kg x 3
175 kg x 2
205 kg x 1
225 kg x 3 x 5 - no belt, no straps

Saturday, December 7, 2019

Reset for 2020

TRAINING has been pretty hit and miss lately. A minor back complaint interrupted deadlifts during my last pulling session and caused me to postpone squats a couple of sessions before that. But things were feeling better Saturday. The three sets of seven of 150 kilos is not a personal record for total reps at that weight, but it is with an axle. I felt like I made a valuable change to the bar position and employed a new method to assist with my mental state. Now I’m looking forward to going heavier with this tweaked setup.
Some previous personal bests (with a squat bar) include 210 kilos for three sets of four in July 2016, and 250 for a single in August of the same year, matching my previous best squat at the CAPO state championships in 2015. The axle is more rigid and has no knurling, making it a little more difficult to handle. Then again, it’s been so long since I used a powerlifting squat bar, I might find it’s now the more difficult of the two.
My right bicep is still significantly weaker than my left so I’m adding a few more sets of curls to my weekly template. And I’m starting to enjoy having incline bench as the focus of my press routine. As I’m not specifically training for either strongman or powerlifting currently, I figured I’d make what always gets used as an accessory into a primary press movement.
SQUAT+ Saturday December 7th
Axle squats:
20 kg x 10
60 kg x 5
100 kg x 3
130 kg x 3
150 kg x 3 x 7 PR
Hamstring curls (p/l):
17.5 kg x 15
15 kg x 15
12.5 kg x 15
Standing calf raises w/finger hold plates:
25s x 18
20s x 10 - ineffective due to grip failure
(more) Preacher curls:
(bar = 9 kg)
19 kg x 10
24 kg x 10
29 kg x 10
34 kg x 10 TPR
DB side raises (p/h):
12.5 kg x 4 x 10 PR
Cardio:
assault bike 5 mins @ +50 rpm

PRESS+ Thursday December 5th
Chest press machine flat (p/h):
20 kg x 10
25 kg x 10
30 kg x 10
Incline barbell press:
bar x 10
50 kg x 5
80 kg x 4 x 6
Axle OHP (strict):
25 kg x 3
55 kg x 3
70 kg x 2
80 kg x ME 7
Preacher curls:
(bar = 9 kg)
19 kg x 10
24 kg x 10
29 kg x 10
Triceps pushdowns:
90 kg close grip x 10
90 kg wide grip x 10
63 kg rope x 10
63 kg close grip x 10
63 kg wide grip x 10
45 kg rope x 10
DB curls (p/h):
12.5 kg x 10
15 kg x 2 x 10
DB front raises (p/h):
10 kg x 3 x 10

PRESS+ Saturday November 30th
Chest press machine flat (p/h):
20 kg x 10
25 kg x 10
30 kg x 10
Incline barbell press:
bar x 10
50 kg x 5
75 kg x 4 x 7
Axle OHP (strict):
25 kg x 5
55 kg x 3
75 kg x ME 6
Triceps pushdowns:
90 kg close grip x 10
90 kg wide grip x 10
63 kg rope x 8
63 kg close grip x 10
63 kg wide grip x 10
45 kg rope x 10
Preacher curls:
(bar = 9 kg)
19 kg x 10
24 kg x 10
29 kg x 10
DB curls (p/h):
15 kg x 10
12.5 kg x 10
10 kg x 10
DB front raises (p/h):
10 kg x 4 x 10
Cardio:
assault bike 5 mins @ +55 rpm

PULL+ Thursday November 28th
Deadlifts:
75 kg x 10
125 kg x 5
175 kg x 3 - lower back issue
DB meadows rows (l&r): *new variation
50 kg x 8
60 kg x 8
Bent-over DB rows (l&r):
40 kg x 3 x 8
Seated rows (both hands):
105 kg x 5
82.5 kg x 5
67.5 kg x 5
45 kg x 10
Lateral pulldowns:
60 kg x 3 x 10
Face-pulls:
58.5 kg x 20, 15 - misload & accidental PR
Cardio:
assault bike 5 mins @ +50 rpm

Saturday, November 16, 2019

Axle Squat & Incline Press

I HAD a disappointing squat session on Tuesday the fifth. For some reason I decided I needed my belt to squat a few reps of 140. I wore it too low, and rather than re-racking the axle and adjusting, I continued with the set. When I was done something in my middle back felt wrong enough for me to not continue squatting, and stayed with me for the next several days. I reset the following week and had a better session.


I've decided to focus on incline barbell press and follow that with (for the moment, axle) strict overhead press. It really diminishes by overhead pressing strength and works to thoroughly fatigue the muscles. I intend to keep working on this movement until I can incline press 150 kilograms for reps.


PRESS+ Saturday November 16th
Chest press machine flat (p/h):
20 kg x 10
25 kg x 10
30 kg x 10
Incline barbell press:
20 kg x 10
50 kg x 5
70 kg x 4* x 8 - extra set
Axle OHP (strict):
50 kg x 5
60 kg x 3
70 kg x 8
Triceps pushdowns:
90 kg close grip x 10
90 kg wide grip x 10
63 kg rope x 10
63 kg close grip x 15
63 kg wide grip x 10
45 kg rope x 10
Preacher curls:
23 kg x 2 x 15
DB curls (p/h):
15 kg x 2 x 10
12.5 kg x 2 x 10
DB front raises (p/h):
10 kg x 3 x 10
Cardio:
assault bike 5 mins @ +55 rpm


SQUAT+ Wednesday November 13th
Axle squats:
15 kg x 8
55 kg x 8
95 kg x 8
120 kg x 8
140 kg x 2 x 8
Hamstring curls (p/l):
20 kg x 15
17.5 kg x 11
15 kg x 10
DB side raises (p/h):
12.5 kg x 15, 15, 10

Saturday, November 2, 2019

Catchup: As Good as a Holiday

WITH the prospect of competing off the table, so is the pressure to get in top condition. I've been doing a lot more of what I want to do, when I want to do it, while I put the final touches on the program I plan to roll out before the end of the year. I've just been cruising along and taking satisfaction in more domestic stuff lately, like detailing my car and improving my home. I'm still burning around thirty-three to thirty-five thousand calories, while making it into the gym just one session per week.


In keeping with this DGAF philosophy I decided to just do a lot of chest and arms today, since it's not something I usually focus on in my programming. I do have a recurring injury that requires further analysis. My physio needled my forearms (along with a few other places that were in dire need of it) last week. But when I began clean-pressing the log today, the same issue reoccurred. I tried all kinds of things in an attempt to see which movements trigger it. It appears to be just cleaning itself... so I guess I'll do more regular benching till I get it sorted.


BRO TRAINING Saturday November 2nd
Log clean-press:
20 kg x 3 x 5 - still left forearm issue
Chest press machine flat (p/h):
20 kg x 10
25 kg x 10
27.5 kg x 10
Incline barbell press:
50 kg x 10
70 kg x 10
80 kg x 5
90 kg x 3
100 kg x 3
105 kg x 2
110 kg x 1
Triceps push-downs:
90 kg close grip x 10
90 kg wide grip x 10
72 kg rope x 8
63 kg close grip x 15
63 kg wide grip x 15
54 kg rope x 10
Preacher curls:
18 kg x 10
23 kg x 2 x 10
DB curls (p/h):
15 kg x 3 x 10


PULL+ Saturday October 26th
Deadlifts:
75 kg x 10
125 kg x 5
175 kg x 3
205 kg x 3 x 6
Leg extensions (p/l):
30 kg x 2 x 15
30 kg x 10
Seated rows:
105 kg x 2 x 10
Lateral pull-downs:
75 kg x 3 x 8 - left forearm issue
DB front raises (p/h):
10 kg x 3 x 10


PULL+ Tuesday October 8th
Deadlifts:
75 kg x 10
125 kg x 5
175 kg x 2
225 kg x 1 no belt, double o/hand
275 kg x 1
205 kg x 3 double o/hand
175 kg x 5 double o/hand
Meadows rows (l&r):
50 kg x 6
60 kg x 6
65 kg x 6 left only
45 kg x 15 right only TPR
Lateral pull-downs:
75 kg x 2 x 10
75 kg x 3 - left elbow issue
DB side raises (p/h):
10 kg x 4 x 10

Monday, October 7, 2019

Not This Year

I CALLED it at the end of September, after realising I just wasn't where I needed to be, and wouldn't be there on game day:

'After much consideration, I am withdrawing from competition for the remainder of 2019. Not enough has gone my way, this time around, and I know I am not where I need to be in order to be competitive amongst a field that, every year, grows thicker with talent.

I also have another surgery on the horizon, to correct a deviated septum. This will allow me to breathe through both nostrils for the first time in my life, which is sure to have a positive effect on my sleep apnoea and ...overall cardio-vascular health.

Next year will be my fortieth year on this planet, as well as my ten year anniversary with the iron. Those who lift will remember Wendler’s quote about that particular bench mark. I look forward to living it, and returning to Strongman with renewed vigour in 2020 as the strongest 40-year-old you fucking know.

Strength & Honour'

Below is a record of my last few training sessions. As from this week I will be piecing together something... new. Something that will get me primed for competing early in 2020.

PRESS+ Saturday October 5th
Bench press (paused):
20 kg x 10
60 kg x 5
80 kg x 5
100 kg x 3
115 kg x 2
125 kg x 1
130 kg x 1
135 kg x 1
140 kg x 1
70 kg x ME 15
Incline barbell press:
50 kg x 5
70 kg x 5
80 kg x 5
90 kg x 3
Triceps pushdowns:
full stack (90 kg) x 10, 10, 6
Face-pulls:
49.5 kg x 3 x 20
- attempted some preacher curls after this but was severly tight & sore in left shoulder & forearm

PRESS+ Tuesday September 24th
Axle clean-press:
40 kg x 10
70 kg x 5 - left clavicle doesn't feel right
Triceps pushdowns:
72 kg x 20, 20, 13
DB curls (p/h):
12.5 kg x 10
15 kg x 10
17.5 kg x 10
20 kg x 10
DB front raises (p/h):
12.5 kg x 10 - same weird feeling in left clavicle / collar bone area
10 kg x 2 x 10
DB side raises (p/h):
12.5 kg x 3 x 10
Cardio:
Assault bike 5 mins @ +50 rpm

EVENTS+ Saturday September 21st
Yoke walk:
130 kg x 2 x 15 meters
210 kg x 15 meters
270 kg x 2 x 15 meters
310 kg x 15 meters - weak! Couldn't manage more than this
Sack to shoulder:
95 kg x 3
Front squats:
20 kg x 10
50 kg x 5 - same fucking issue with left arm!
Leg extensions (p/l):
40 kg x 5 - too heavy for full ROM
30 kg x 15, 10
Hamstring curls (p/l):
20 kg x 3 x 10
Face-pulls:
49.5 kg x 3 x 20
Cardio:
assault bike 5 mins @ +50 rpm

EVENTS+ Saturday September 14th
Deadlift:
75 kg x 10
125 kg x 5
175 kg x 3
225 kg x 2
260 kg x 1
280 kg x 1
300 kg x 1 TPR - and more in the tank!
Farmers walk (p/h):
60 kg x 2 x 10 meters
80 kg x 2 x 10 meters
100 kg x 2 x 10 meters
120 kg x 10 meters
Meadows rows (l&r):
60 kg x 3 x 6 TPR
Lateral pulldowns:
67.5 kg x 3 x 10
DB front raises (p/h):
10 kg x 4 x 10
Cardio:
assault bike 5 mins @ +50 rpm

Saturday, September 14, 2019

Comp Prep Session 1: Let's Get Heavy

SO WASM dropped the details of the final qualifying round for 2019 last weekend, and the events list looks pretty good.


Todays training session was the first serious test of my strength levels in areas that were directly affected by the injury. The results were technical PRs across the board, with my heaviest deadlift, heaviest farmers walk, and heaviest rows since January.


Apart from the 280 I pulled a few weeks back, the only event I've gone reasonably heavy in recently has been the axle squat, which doesn't feature in this qualifier (lucky for me, as it remains a weakness), so the next four weeks are going to be 100% focussed on getting ready for October 19th, with comp loadings for every session.


EVENTS+ Saturday September 14th
Deadlifts:
75 kg x 10
125 kg x 5
175 kg x 3
225 kg x 2
260 kg x 1
280 kg x 1
300 kg x 1 TPR
Farmers walk (p/h) FAST!:
60 kg x 2 x 10 meters
80 kg x 2 x 10 meters
100 kg x 2 x 10 meters
120 kg x 10 meters TPR
Meadows rows (l&r):
60 kg x 3 x 6 TPR
Lateral pulldowns:
67.5 kg x 3 x 10
DB front raises (p/h):
10 kg x 4 x 10
Cardio:
assault bike 5 mins @ +50 rpm

Monday, September 9, 2019

Weeks 19 & 20: Kelvin Coaches New Tricks

Me, Coach Kelvin and Pat.

EVENTS Week 20: The Push w/Coach Kelvin - Saturday September 7th
Warmup:
glute/scap burnout
10 strict press w/bar
10 x depth-drop snap-downs
10 x body weight squats
10 x band pull-aparts overhead & infront
Push-press technique w/barbell:
Dip, extension, toes
Punch and heels, lock-out
60 kg x 10
Push-jerk technique w/axle:
Snap-down
Drive-back w/bands
Push-press + quarter squat
Push-jerk
70 kg x 10
Jerk dips:
Dip, hold extension, decelerate & absorb bar
Push-jerk pyramid w/axle:
70 kg x 5, 4, 3, 2, 1
65 kg x 5, 4 - fail - right arm underpowered
60 kg x 5, 4, 3, 2, 1
Prowler drag w/rope:
140 kg x 15 meters
170 kg x 15 meters
200 kg x 15 meters
DB front raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm

EVENTS Week 19, Template 1 - Saturday August 31st
Farmers walk (p/h):
55 kg x 4 x 15 meters - no drops
85 kg x 3 x 3 x 15 meters
Bench press w/swiss bar:
49 kg x 10
69 kg x 10
79 kg x 10
89 kg x 10
99 kg x ME 6
59 kg 15
Hamstring curls (p/l):
20 kg x 15 TPR
17.5 kg x 15
15 kg x 15
12.5 kg x 15
Cardio:
assault bike 5 mins @ +50 rpm

PULL Week 19, Template 1 - Tuesday August 27th
Deadlifts:
75 kg x 10
125 kg x 5
175 kg x 3
225 kg x 2 - double overhand, no belt
265 kg x 1
Leg extensions (p/l):
27.5 kg x 3 x 15 PR
Meadows rows (l&r):
50 kg x 2 x 10 TPR
Seated rows neutral grip (l&r):
75 kg x 3 x 10
Face-pulls:
49.5 kg x 3 x 20

Sunday, August 25, 2019

Template 2, Week 18: Simulating the Truck Pull

300 kilogram prowler pull, loaded with: 4 x 25s, 7 x 20s, 3 x 10s, 6 x 5s

OBVIOUSLY there are several differences between the strongman event 'the truck pull' and an exercise that can be achieved in a conventional setting; the prowler pull. For starter, there is a huge difference in the amount of weight that can feasibly be moved on a prowler versus a wheeled vehicle. While a truck will gather momentum, somewhat assisting with the pull if you can transfer enough energy to the wheels, the prowler is completely inert, wanting to stay right where it is at every step.

Today was a fun session. The prowler pull is something that I don't normally have the energy to do on events days that include stuff like heavy squats, yoke walk or deadlifts (events that are statistically much more likely to crop up in a competition), but I really enjoyed the novelty of it. With some more regularity I'll be prowler-pulling 350 kilograms and heavier in the coming months. If I can anchor a rope to one end of the runway, likely more.

EVENTS (+PULL) Week 18, Template 2 - Saturday August 24th
Prowler pull w/harness:
150 kg x 2 x 15 meters
200 kg x 15 meters
250 kg x 15 meters
300 kg x 15 meters
Push back:
200 kg x 15 meters
Zercher carry w/yoke:
135 kg x 4 x 2 x 10 meters
Hamstring curls (p/l):
15 kg x 15
20 kg x 10
17.5 kg x 15
Axe swings (l&r):
36 kg x 2 x 10
Seated rows (l&r):
75 kg x 2 x 10
Lateral pulldowns:
60 kg x 10
67.5 kg x 10
75 kg x 8
DB side raises (p/h):
12.5 kg x 3 x 10

Saturday, August 17, 2019

Template 1, Week 17: Legendary Strongman's Newest Athlete

Pat did CrossFit, but we won't  hold that against him.
I SAY athlete and not trainee because this fella is not new to the sport. Pat competed in the under 80s division a few years ago. He just recently joined Legendary Lifting and I bumped into him last weekend and asked him if he was interested in training events on Saturday afternoons. Today was his first session.


Pat couldn't stick around for long, but the time he was in the gym was well spent, as you'll see in these two videos I took of his deadlifts. He wasn't expecting to pull 215 for a double today. Before he left I asked him if he was planning on returning to the sport. He told me he was in fact looking at competing this year! That brings the number of 'Legendary' strongmen to three: Pat, Navarre and myself. Navarre is already on track for the WASM state championship, leaving Pat and me to hopefully both do well at the final qualifier earmarked for late September / early October.


My own training went pretty good today, which was my first heavy deadlift session since January. I worked up to a pretty comfortable single of 280. As I'm still treating the right arm a little gingerly I decided to use straps for the last rep. All felt good, and I know I could have pulled 300 or more if I'd wanted to push it. But I was happy enough, and moved on with the rest of the program. The famers walks at the end nearly killed me.





EVENTS (+PULL) Week 17, Template 1 - Saturday August 17th
Deadlifts:
70 kg x 10
120 kg x 5
170 kg x 3
210 kg x 2 - double o/hand no belt
250 kg x 1 - mixed grip & belt
280 kg x 1 - straps & belt
Leg extensions (p/l):
25 kg x 3 x 15 kg
Meadows rows (l&r):
47.5 kg x 3 x 10
Seated rows, neutral grip (l&r):
75 kg x 3 x 10
Face-pulls:
49.5 kg x 3 x 20
Farmers walk (p/h):
65 kg x 2 x 15 meters
85 kg x 2 x 3 x 15 meters

Saturday, August 10, 2019

Two Week Catchup: Ups & Downs

FOR the second time in two months, I've caught a fucking cold. This one hit just in time for last weekend, causing me to miss the WASM qualifier and fucking with my breathing during training to the point I scrapped the session. I lost four kilograms over the following week (I was 136 Monday; I'm barely 132 this morning), which had a significant impact on my strength levels. Last fortnight I squatted 190 kilograms for four strong sets of four. Today, walking out 200 felt weak and uncomfortable. I did a couple of doubles and was pretty unhappy with them, so moved on. The video shows they were far from my best work at this weight.

The past two weeks have been very up and down. My sleeping stats and resting heart rate have continued to improve, and while some weight loss was expected thanks to a more rigid diet I've been following (and total removal of all alcohol, again), the amount I have lost and the speed with which I lost it was an unwelcome surprise, as was the impact it and the illness had on my training.
My resting heart rate has never been this low

Not a great result
I'm going to reset my squats and yoke (again) and attack them again next fortnight. And it's also high time I cranked up the deadlifts. Legendary Lifting has a new set of Wagon Wheels, courtesy Navarre, and I'm keen to pull heavy again.

EVENTS (+PULL) Week 16, Template 2 - Saturday August 10th
Axle squats:
50 kg x 10
90 kg x 5
130 kg x 3
160 kg x 2
180 kg x 1
200 kg x 2 x 2 FAIL - programmed 3 x 4
Zercher carry w/yoke:
125 kg x 4 x 2 x 10 meters
Hamstring curls (p/l):
20 kg x 15, 12, 10
Axe swings (l&r):
36 kg x 3 x 10
Seated rows l&r / underhand grip)
75 kg x 2 x 10
Lateral pulldowns:
60 kg x 3 x 10
DB side raises (p/h):
12.5 kg x 3 x 10

PRESS Week 16, Template 2 - Thursday August 8th
Axle OHP (strict):
20 kg x 10
50 kg x 5
70 kg x 4
80 kg x 2 x 9 + ME 7
Incline barbell press:
50 kg x 5
75 kg x 4
95 kg x 3 x 5
Cardio:
assault bike 5 mins @ +55 rpm

EVENTS Week 15, Template 1 - Saturday August 3rd
Yoke walk:
130 kg x 2 x 15 meters
210 kg x 2 x 15 meters
260 kg x 15 meters
300 kg x 4 x 15 meters - FAIL, programmed 6

PRESS Week 15, Template 1 - Tuesday July 30th
Axle press (strict):
20 kg x 10
50 kg x 5
75 kg x 12, 10, 7
Bench press (paused):
20 kg x 5
60 kg x 5
90 kg x 10, 7, 3
Triceps pushdowns w/rope:
49.5 kg x 10
54 kg x 3 x 10
DB curls (l&r):
15 kg x 3 x 10
DB side raises (p/h):
10 kg x 3 x 10
Cardio:
assault bike 5 mins @ +55 rpm

Saturday, July 27, 2019

Template 2, Week 14: More Solid Squats

EVEN with the de-load, it feels like I'm reaching the end of my overhead press template. I'm likely going to drop the weight and go for massive volume as from next week. I'll ride the clean-press for another few weeks, before that reaches it's end also. Then it will be time to hit up Kelvin for some instruction, I reckon.


While my press is petering out, my squat continues to improve. I had another great session Saturday. My best ever squat still stands at 250 kilograms: 250 with a competition barbell at CAPO states in 2015, 250 again (and again with a competition barbell) a little over a year later, and more recently, 240 with an axle late 2018. The frequency of training and the relatively low volume repetitions are proving to be just right, allowing me to progress without knee issues. Everything is on track for a new one rep max sometime this year, and I'll continue setting new personal records along the way.


Right after squats I made the snap decision to deadlift... not something I've ever done before (or likely will again), but I threw it in there to give my right arm more underhand pulling experience. I've been pulling double-overhand up till now and I didn't want to suddenly jump back into my current deadlift program using alternate grip. Also, relying on straps at this stage would be weaksauce.


All things considered, it's been a pretty good week. EDIT: and I've thrown in some screen grabs from my Fitbit stats, as they are more evidence of healthy progression. My resting heart rate - which ordinarily hovers in the high 60s - has gradually slowed to the low 60s, and I burned another 6,500 calories on Saturday, which is my second best recording for a training day since July 6th. More sessions like this are to come. The DOMS from Saturday is going to be memorable.

Another good Saturday
Successfully lowered heart rate

EVENTS Week 14, Template 2 - Saturday July 27thAxle squats:
50 kg x 10
90 kg x 5
110 kg x 3
130 kg x 3
150 kg x 2
170 kg x 1
190 kg x 4 x 4 PR
Deadlifts:
70 kg x 5
100 kg x 5
130 kg x 5
160 kg x 5
Zercher carry w/yoke:
115 kg x 4 x 2 x 10 meters


PRESS Week 14, Template 2 - Tuesday July 23rd
Axle OHP (strict):
20 kg x 10
50 kg x 5
70 kg x 3
80 kg x 1
90 kg x 1
100 kg x 1
105 kg x 4, 3 FAIL
Incline barbell press:
50 kg x 5
70 kg x 4
90 kg x 3 x 60
Skull crushers w/mini swiss bar:
29 kg x 3 x 10
Preacher curls w/EZ bar:
19 kg x 15, 10
DB front raises (p/h):
10 kg x 3 x 10
Cardio:
Assault bike 5 mins @ +55 rpm

Tuesday, July 23, 2019

Template 1, Week 13: A Bit of a De-load

EVENTS Week 13, Template 1 - Saturday July 20th
Yoke walk:
130 kg x 4 x 15 meters
190 kg x 4 x 15 meters

PULL Week 13, Template 1 - Thursday July 18th
Deadlifts (barbell):
70 kg x 10
120 kg x 5
160 kg x 5
70 kg x 10 - double underhand grip
Leg extensions (p/l):
22.5 kg x 3 x 15 TPR
Meadows rows (l&r):
45 kg x 3 x 10
Seated rows (l&r):
75 kg x 3 x 10
Face-pulls:
49.5 kg x 3 x 20
DB side raises (p/h):
10 kg x 3 x 10

PRESS Week 13, Template 1 - Tuesday July 16th
Axle OHP (strict):
20 kg x 10
50 kg x 5
75 kg x ME 12 PR
Bench press (paused):
20 kg x 10
60 kg x 5
85 kg x 3 x 10
Triceps pushdowns w/rope:
63 kg x 10
49.5 kg x 3 x 10
DB curls (l&r):
15 kg x 3 x 10
DB front raises (p/h):
10 kg x 3 x 10

Sunday, July 14, 2019

Template 2, Week 12: Focus on Form

THIS week has been evidence that my new program is beginning to pay off. The axle squat and clean-press, which have historically been two of my weakest events as a strength athlete, are both steadily improving.

My clean-press technique employs a more rigid curvature of the lower spine, which is placing more strain on my lower back. And I've been training at least one, if not two, variations of overhead press every week for the last two months. As a consequence, I really wasn't coping with the fast-twitch requirements of power cleans come Saturday, so I cut them short and moved on to squats.

The squat - especially with a straight bar - has never been a comfortable lift for me. I have come to view heavy squat sessions much like army pilots view landings: any one you can walk away from is good enough. Well, whatever was causing the quad issue I'd had last fortnight (while measuring box heights) didn't make a reappearance this weekend, which I was very happy about. I was equally happy about the squats themselves. They were some of the best I've done, and a personal record for total reps at that weight. Not with a cambered bar (which has typically been my preferred squat bar) but with my dinky, bent old axle.

It makes sense why it's taking me this long to recover from Tuesday's largely upper-body press session: a combination of (probably getting older and) pushing myself to get back to peak strength levels as soon as possible by increasing training intensity, along with the new technique already mentioned. The conclusion to draw is that I've overworked press and now may be the time to de-load - or even take a break from - that movement for a week.

I'm already excited to deadlift next week.

EVENTS Week 12 Template 2 - Saturday July 13th
Axle clean-press:
45 kg x 8
65 kg x 5
85 kg x 2
Axle squats:
50 kg x 10
90 kg x 5
130 kg x 5
160 kg x 3
180 kg x 4 x 5 PR
Zercher carry w/yoke:
95 kg x 4 x 2 x 10 meters
Hamstring curls (p/l):
20 kg x 2 x 10

PRESS Week 12 Template 2 - Tuesday July 9th
Axle OHP (strict):
20 kg x 10
50 kg x 5
70 kg x 3
80 kg x 1
90 kg x 1
100 kg x 3 x 4 TPR
70 kg x 10 TPR
Incline barbell press:
50 kg x 3
80 kg x 3 x 6, 5
Skull-crushers w/mini swiss bar:
29 kg x 3 x 8
Preacher curls w/EZ bar:
19 kg x 2 x 15
Cardio:
assault bike 5 mins @ +50 rpm

Saturday, July 6, 2019

Template 1, Week 11: More Good News

A familiar face showed up during events training Saturday. Kelvin Hall is another multi-disciplined strength athlete who dabbles in Strongman, and also remembers a time when competitors in the lighter weight categories were few. Before all the Crossfit virtuosos got amongst it, packing the under 80 and under 90 kilo divisions with talent.
Since he was going to be at Legendary Lifting on a regular basis in the future, I asked him if he'd be able to instruct me in the aspects of Olympic lifting that carry over to Strongman - chiefly, push-press. While I can strict press 120 kilograms for reps, I need to be able to clean-press that and more, comfortably. And some Olympic finesse has long been missing from my repertoire. Happily, he agreed.
A bunch of good things happened this week. To start, this week I reached parity with the exercises I have been loading differently from left to right. While my right arm is not yet as strong as it needs to be, it's almost there. I did notice my right's grip strength struggling a little during the second set of axle clean-press, but other than that, the only big difference is aesthetic. It's still smaller than the left one.
While Kelvin isn't competing this year, he is coaching four athletes who are entering the next WASM qualifier in early August. Which brings me to my next piece of good news: August isn't my last opportunity to qualify for the state finals! WA Strongman is holding another round sometime in September / October, which suits me down to the ground. I'll be primed by then.
My lower back was so wrecked from Thursday that I wasn't willing to try my money sets on yoke during events. My first properly punishing pull session since the injury was a good one, but it also reminded me how much further I have yet to go.
For convenience as much as anything else, I loaded the farmers picks ten kilos heavier than programmed. Like last week, I did the runs in two sets of four, which was not as challenging to my grip as I was expecting... but it did show up my cardio. My heart rate reached more than 170 beats per minute after each set of four runs.
Since I wasn't able to do the yoke and I also didn't do a dedicated press session this week, I added the second half of my Press+ template 1 to my events session, and did some slightly higher-intensity cardio than usual to finish.
Then, after I'd gone home to shower and change, I drove out to Midland for a tub of ice cream from my favourite ice creamery.

EVENTS+ week 11 Template 1 - Saturday July 6th
Kelvin Hall

Axle clean-press:
50 kg x 5
70 kg x 4
80 kg x 1
90 kg x 2 x 4
Yoke walk:
130 kg x 15 meters
210 kg x 15 meters
250 kg x 15 meters
290 kg x 15 meters
Farmers walk (p/h):
75 kg x 2 x 4 x 15 meters
Triceps pushdowns w/rope:
72 kg x 3 x 15
DB curls (l&r): - parity
15 kg x 3 x 10
DB front raises (p/h): - parity
10 kg x 3 x 10
Cardio - assault bike:
60 sec @ 55-60 rpm
60 sec @ 45-50 rpm
20 sec @ max effort 95-100 rpm
100 sec @ 45-50 rpm
60 sec @ 55-60 rpm

PULL week 11 Template 1 - Thursday July 4th
Deadlifts:
70 kg x 10
100 kg x 5
130 kg x 5
160 kg x 3 x 10
Leg extensions (p/l):
20 kg x 3 x 15
Meadows rows (l&r): - parity
42.5 kg x 3 x 10
Seated rows (neutral):
left 75 kg x 3 x 10
right 52.5 kg x 3 x 10
Face-pulls:
49.5 kg x 3 x 20
DB side raises (p/h): - parity
10 kg x 3 x 10
Cardio - assault bike:
5 mins @ 50 rpm




I actually burned over 6600 calories Saturday July 6th. That's a record for a non-competition day, I think.


Monday, July 1, 2019

Template 2, Week 10: Simulating the Axle Squat


After clean-press, much of Saturday  was about getting the right height for the axle squat. In the process I also managed to pick up a fresh niggle which caused me to stop the session before I got to Zercher carries. My right quad developed some pain while doing paused singles of 180. Come the next morning, it was swollen and not much fun to bend. I am hopeful it's not a major issue.

https://www.facebook.com/abaddon.quinn/videos/vb.1223146239/10219573988239970/?type=3

EVENTS week 10 Template 2 - Saturday June 29th
Axle clean-press:
50 kg x 5
70 kg x 5
85 kg x 3 x 4
Axle squat:
50 kg x 10
90 kg x 5
130 kg x 5
160 kg x 3
180 kg x 4, 1, 1, 1

PRESS week 10 Template 2 - Tuesday June 25th
Axle strict OHP:
20 kg x 10
50 kg x 5
70 kg x 3
85 kg x 1
95 kg x 4 x 4
70 kg x max effort 9
Incline barbell press:
50 kg x 3
75 kg x 4 x 6 - programmed sets of 8 here but too fatigued from ME OHP
Skull-crushers w/mini swiss bar:
29 kg x 3 x 8
Preacher curls w/EZ bar:
19 kg x 3 x 10
DB front raises (p/h):
10 kg x 3 x 10

Saturday, June 22, 2019

Template 1, Week 9: Fast Track to Qualifiers 2019

IF THIS works, I'll be pretty damn happy.

Now that my right side is finally ready, and motivated by the prospect of competing this year, the handbrake has been taken off, training-wise. For starters, deadlifts will be making a more regular appearance in my routine. To make room for them - and also to try and reduce the trauma that my lower posterior is being put through - I've swapped them in for cambered bar Good mornings.

Also, as from next week, I'll be exchanging the cambered bar for the axle squat, and axle clean-press now takes precedent over log work. I'll keep my other press variations in the mix, as it would be stupid to do otherwise. But the aim is to get my axle back up to my regular form in the next five to six weeks...

https://www.facebook.com/abaddon.quinn/videos/vb.1223146239/10215458837243767/?type=3
https://www.facebook.com/abaddon.quinn/videos/vb.1223146239/10215726914465530/?type=3

Since I was doubly keen to deadlift again (and since I also figured my arms could use a little more rest time), I exchanged Press for Pull this Tuesday. Then, due to other constraints, I was not able to press later this week. So I added some axle work Saturday.

Events training was one of the best sessions this year... though I did make it harder for myself. For the first three runs at 290 kilograms, I set the yoke one rung lower than normal, which made the pick harder than it needed to be. Consequently, I did five runs instead of six.

And I decided to make the farmers walk high-intensity by doing them in sets of four, which added a cardio aspect my lazy ass could probably do with.

EVENTS week 9 Template 1 - Saturday June 22nd
Axle clean-press:
50 kg x 6
70 kg x 4
80 kg x 4 x 4
Yoke walk:
130 kg x 15 meters
210 kg x 15 meters
250 kg x 15 meters
290 kg x 5 x 15 meters
Farmers walk (p/h):
55 kg x 2 x 4 x 15 meters - high intensity, 4 runs per set

PULL week 9 Template 1 - Tuesday June 18th
Deadlifts:
70 kg x 10
100 kg x 5
130 kg x 3 x 10
Meadows rows (l&r):
42.5 kg x 3 x 10
Seated rows (neutral):
left 75 kg x 3 x 10
right 45 kg x 3 x 10
Face-pulls:
49.5 kg x 3 x 20
-super-set with-
DB side raises (p/h):
10 kg x 3 x 10
Cardio:
Assault bike 5 mins @ +50 rpm

Tuesday, June 18, 2019

Two Week Recap: WASM Drops Some Deets

WEEK Seven was a designated rest week - something that more than one person has recommended I include in my training to reduce the propensity for injury. Most recently, it was the Wonderboy Steve van Steytler who was looking over my last few programs (this was, from memory, just before my last injury... the irony hasn't escaped me), and suggested this could be a valuable addition. I hit upon every seventh week as being the optimal time to employ them.

I still did a reasonable events session on the Saturday, as a full week of sitting around seemed wasteful. But the following week I got hit with the Manflu pretty bad, resulting in another several days of not a lot of training getting done.

Friday of that week, WA Strongman posted about a qualifying round tentatively scheduled for late July or early August. A little sooner than the eight months I'd needed to be back to full strength last time, but not disqualifyingly so. Now I have something to work towards.

The proposed events and loadings for the mens open division are as below. These are all subject to change, and more details will be provided as they are released by W.A. Strongman:

Event 1: Axle squat - 235 kilograms for reps
Event 2: Barbell w/truck tyres clean press - 120 kilograms for reps
Event 3: Yoke & Farmers medley - weights and distance to be determined
Event 4: Barbell deadlift - 250 kilograms for reps
Event 5: Sandbag carry medley - 100, 120 & 140 kilograms

The first two events are my weakest of the six dynamic strength feats listed; back-to-back yoke and farmers walk is not something I recall having ever done before, so it will be an added challenge. But one that I believe I will be ready for.

EVENTS week 8 Special - June 15th
Axle OHP (strict):
20 kg x 10
55 kg x 5
85 kg x 4 x 5
Log clean-press:
60 kg x 5 x 5
Zercher carry w/yoke:
95 kg x 2 x 15 meters
115 kg x 2 x 15 meters
Deadlifts:
70 kg x 5
100 kg x 5 x 6
Leg extensions (p/l):
20 kg x 3 x 15 TPR


EVENTS week 7 Template 1 - June 8th
Yoke walk:
130 kg x 2 x 15 meters
210 kg x 15 meters
250 kg x 15 meters
280 kg x 8 x 15 meters TPR
Farmers walk (p/h):
45 kg x 8 x 15 meters

Sunday, June 2, 2019

Template 2, Week 6: Quitters Never Win

...AND WINNERS never quit. But they do need regular treatment if they expect to keep operating properly. This week has been pretty triumphant. The volume keeps pushing me into new territory when it comes to base-building. It's way too early to tell, but if it is going to result in more strength and stamina across a range of strongman events (as hoped), I won't let something like an untreated muscle strain stymy the process.

Every so often, after overhead-pressing regularly for several months, my forearms get a little pained, and mobility and pressing strength diminish. This is when I know they are due for a needling.

Quaid has been bothering me lately, so I've reintroduced axe-swings this fortnight, swapping out meadows rows (which I don't really need to do every week anyway), and it seems to be a better fit with the rest of my squat routine to boot.

By the time I got to prowler drag, my legs were obliterated. I packed it in after a couple of runs at 190, and made a physio appointment for early next week.

EVENTS week 6 Template 2 - June 1st
Zercher carry w/yoke:
95 kg x 2 x 15 meters
135 kg x 10 x 15 meters TPR
Log press:
55 kg x 3 x 10
Prowler drag:
190 kg x 2 x 15 meters - rooted

SQUATS week 6 Template 2 - May 30th
Squats w/cambered bar:
20 kg x 10
70 kg x 5
120 kg x 3
150 kg x 1
170 kg x 4 x 5
Hamstring curls (p/l):
17.5 kg x 15, 15, 12 TPR
Axe-swings (l&r):
27 kg x 3 x 10
Seated rows (underhand):
left 75 kg x 2 x 10
right 45 kg x 2 x 15
DB side raises (p/h):
12.5 kg x 3 x 10

PRESS week 6 Template 2 - May 28th
Axle strict OHP:
20 kg x 10
50 kg x 5
80 kg x 4 x 6
Incline BB press:
70 kg x 4 x 8
Skull-crushers:
29 kg x 3 x 8
Preacher curls:
15 kg x 3 x 10
DB front raises:
left 10 kg x 4 x 10
right 8 kg x 4 x 10
Cardio:
assault bike 5 mins @ +55 rpm

Sunday, May 26, 2019

Template 1, Week 5: Shaping Up

Legendary Lifting has some great wall art.
THE RUNWAY got another thorough workout this weekend with high volume yoke and farmers walk. The farmers walks I am taking slowly and starting at low weight, as it's primarily a tendon strengthening activity at this stage. I'm keeping all my deadlifts double-overhand for the moment, and using row variations and other movements like this to manipulate and strengthen the tendon.

The exact length of the runway is not actually 15 meters, but it's less than 20 meters. If I move the other equipment out the way and use it's full length, the walk is somewhere around 17-18 meters. And that suits me fine. If I'm doing an extra 2-3 meters but calling it 15 total, I'll be faster across the distance on game day.

On the whole, it's been a solid week of training which has made me very sore, in a good way. I had DOMS in new places that lasted a week, thanks to the combination of squats,  prowler drag and hammy curls I did last weekend. And the high volume yoke will be reaping dividends very soon. It's never been a strong event for me... this year I intend to pick up where I left off in January and continue making progress with this, and my other weaknesses, which are several.

I mis-loaded the meadows rows by some five kilograms (47.5 instead of 42.5) on Thursday night, and was two sets in before I realised why doing a third was going to be more challenging that it should be, at this stage of programming. So I left it at two and moved on with the routine.

Oh, and I didn't do a single minute of cargo this week either. But since my resting heart rate has gone down to the low 60 beats-per-minute range these last couple of weeks, and I had so much fucking yoke work scheduled for the weekend, I figured it a fair trade-off.

EVENTS week 5 Template 1 - May 25th
Yoke walk:
130 kg x 2 x 15 meters
210 kg x 2 x 15 meters
270 kg x 8 x 15 meters PR
Deadlifts:
60 kg x 8
90 kg x 4 x 8
Farmers walk:
35 kg x 8 x 15 meters

PULL week 5 Template 1 - May 23rd
Good mornings w/cambered bar:
20 kg x 10
60 kg x 5
100 kg x 5
130 kg x 3 x 8 TPR
Leg extensions (p/l):
10 kg x 15
17.5 kg x 3 x 15
Meadows rows (l&r):
47.5 kg x 2 x 10 - misloaded, too heavy
Seated rows (neutral):
left 75 kg x 2 x 10
right 30 kg x 2 x 20
Face-pulls:
49.5 kg x 3 x 20
DB side raises (p/h):
10 kg x 3 x 10

PRESS week 5 Template 1 - May 21st
Axle press (strict):
20 kg x 10
50 kg x 5
75 kg x 4 x 7
Bench press (paused):
20 kg x 10
50 kg x 5
75 kg x 3 x 10
Triceps pushdowns:
right 22.5 kg x 3 x 20
left 45 kg x 3 x 10
DB curls:
right 7 kg x 3 15, 15, 12
left 15 kg x 4 x 10
DB front raises:
right 7 kg x 3 x 10
left 10 kg x 3 x 10

Saturday, May 18, 2019

Template 2, Week 4: Value Adding

IT FELT like I just wasn't being challenged enough with axle press earlier in the week, so I have decided to add a fourth set as from next fortnight. I already added a fourth set to incline barbell press on the night. I got a similar feeling about squats on Saturday, but it's been a long time since I completed a squat program, or got close to completing one without experiencing some injury or issue in the process. So I'm going to keep this one as written and see how it goes.

I broke one of my own rules Saturday too: normally I clean every log press but my right biceps tendon made that not workable, so I wound up doing high volume sets of strict overhead log press. I realise this is not the most effective thing to do, especially since I do a decent amount of strict axle overhead press through the rest of the fortnight. As soon as my right side can handle it, the cleans will return.

I also need to relax on the curls a little bit. This was the first week where I've actually felt it being taxed a little.

SQUAT+ EVENTS Week 4 Template 2 - May 18th
Squats w/cambered bar:
20 kg x 10
70 kg x 5
120 kg x 3
160 kg x 5 x 5
Log press:
50 kg x 3 x 10
Prowler drag w/harness:
+100 kg x 2 x 15 meters
+160 kg x 2 x 15 meters
+200 kg x 2 x 15 meters
Hamstring curls (p/l):
17.5 kg x 3 x 15 TPR

PRESS Week 4 Template 2 - May 15th
Axle press (strict):
20 kg x 10
50 kg x 5
70 kg x 3 x 8 - add a 4th set next session
Incline barbell press:
20 kg x 10
50 kg x 5
65 kg x 4* x 8
Skull-crushers w/mini swiss bar:
29 kg x 3 x 10
Preacher curls:
15 kg x 20, 12 - keep at this weight and add reps slowly
DB front raises (p/h):
left 10 kg x 4 x 10
right 7 kg x 4 x 10
Cardio- Assault bike:
4 mins @ +60 rpm
1 mins @ +50 rpm


Sunday, May 12, 2019

Template 1, Week 3: High Volume Yoke

EVEN though I missed my dedicated press + accessories session Tuesday, this week of training has been a good one. I lumped the axle overheads in with Saturday's events to make sure they, at least, got done.

As I posted on Fashbook earlier, there is at least one good thing about detaching a bicep tendon for a second time, pretty much exactly two years after detaching the first one. I makes tracking and improving on the progress I made on the first go-around that much easier.

After the first one in 2017 I was back to form in eight months and pulled a national sub-masters record deadlift in ten. This time I'm already two weeks ahead of the game on deadlift and hit a new personal record for volume on yoke walk just this week. The intensity isn't there yet: I rested between each walk, whereas I typically walk a loading this light twice before taking a break. But it's a good place to be at three weeks in.

I also did a better job of maintaining my lower body strength during the first few months post-surgery, with a lot more squats and good mornings in addition to the machine and accessory work.

I might even be back competing in Strongman this year.

PRESS+ EVENTS Week 3 Template 1 - May 11th
Yoke walk:
130 kg x 2 x 20 meters
210 kg x 2 x 20 meters
260 kg x 10 x 20 meters - all time PR for volume
Axle press (strict):
20 kg x 10
40 kg x 5
55 kg x 5
65 kg x 3 x 9
Deadlifts:
80 kg x 5 x 8

PULL Week 3 Template 1 - May 9th
Cambered bar good mornings:
20 kg x 10
60 kg x 5
100 kg x 5
120 kg x 3 x 10 TPR
Leg extensions (p/l):
10 kg x 15
15 kg x 3 x 15
Meadows rows (l&r):
40 kg x 4 x 10
Seated rows (neutral grip):
left 75 kg x 10, 90 kg x 10
right 22.5 kg x 20, 30 kg x 20
Face-pulls:
49.5 kg x 4 x 20
DB side raises (p/h):
12.5 kg x 10
10 kg x 3 x 10
Cardio:
assault bike 2 mins @ +60 rpm, 3 mins @ +50 rpm

Sunday, May 5, 2019

Template 2, Week 2: Squat Spotting

AS I have said many times before, at this stage of a new program: so far, so good. It feels great to be enjoying what I'm doing again, now that the structure in place and I can feel the training making me sore, and strong.

This program is a degree more complicated than any I've used before, in that I now follow a 'week 1' and 'week 2' template for pulling, pressing and events. Squats - for now, using a cambered bar, but axle when I can manage it again - are performed fortnightly, alternating with good mornings (also cambered bar). And deadlifts - my favourite kind of pull - are (for now, at least) done every two weeks too.

Fortnightly squat training has proven to not tax my knees too much in the past, and is the most frequently I will perform them nowadays. My weakest movements right now are - predictably - my presses, and for that reason I'm axle overhead pressing every week. But I've added a different supplementary movement and a newish mixture of accessories to 'Press week 2'; nothing that will tax my right bicep tendon too much. A bunch of exercises still have different loadings and rep ranges from left to right hand. That will be par for the course for the next two months or so.

On Saturday I walked in the gym and was digging around in my gear bag for knee sleeves when a familiar face wandered through from the kitchen. While I was mentally trying to place him, he asked:
"Weren't you at Genesis?" Yeah, I replied. And then I remembered I'd given him a business card after watching him deadlifting one night, last last year. I don't hand them out much at all, but I recall he'd shown some real potential and so I'd offered my help, if he'd wanted it.

A little while later his friend came through from the other training area, who I did not recognise. But he also knew me.
"You were at Genesis, yeah?"
"Yeah."
"Weren't you at the Muscle Pit too?"
"Yeah. I started there, well sort of. Back in 2011, I think."
"Man, you've been doing this a while."
"Yeah. I went from the Pit to PTC Perth, then to Genesis, back to PTC, back to Genesis again... and now here."

The first fella was wrapped and belted, squatting 200 plus kilos in the farthest rack right of me. I saw him do strong work up till about 230 (I think), where his depth was not ideal and he seemed to struggle coming out of the hole. He told me later that he wasn't game to try for another single until I offered my assistance. But with his mate and I both spotting he gave it another crack... in fact I think he might have even gone heavier. From my limited vantage point, it still looked better than the last.

He's currently doing a massive amount of volume and frequency on squats and bench each week (three and two times respectively) while deadlifting only once, and has a competition coming up in three months. I told him that if I tried that program I'd be in a wheelchair before the end of it.

PULL Week 2 Template 2 - May 4th
Cambered bar squats:
20 kg x 10
70 kg x 5
120 kg x 3
150 kg x 5 x 5
Hamstring curls (p/l):
10 kg x 15
15 kg x 2 x 15
Meadows rows (l&r):
30 kg x 10
40 kg x 3 x 10
Seated rows (underhand):
left 60 kg x 3 x 10
right 37.5 kg x 18, 15, 15
Lateral pulldowns:
60 kg x 3 x 10
DB side raises (p/h):
10 kg x 4 x 10

PRESS Week 2 Template 2 - April 30th
Axle press (strict):
20 kg x 10
40 kg x 10
60 kg 3 x 10
Incline barbell press:
20 kg x 10
40 kg x 10
50 kg x 10
60 kg x 10, 9
Skull-crushers w/mini swiss bar:
10 kg x 10
20 kg x 3 x 10
Preacher curls:
10 kg x 3 x 20
DB front raises (p/h):
left 10 kg x 10, 12.5 kg x 2 x 10
right 6 kg x 2 x 20
Cardio:
assault bike 3 mins @ +60 rpm, 2 mins @ +50 rpm

Wednesday, May 1, 2019

Template 1, Week 1: On Point

TRAINING intensity is steadily increasing. I'm now beginning a new program, and kicked it off by starting a day early. I had intended to do some farmers walk as part of Saturday's events training but the strain on my right bicep from the deadlifts put paid to that. Everything else went according to plan. Well, almost.

That is to say: I knew I would be underpowered on my right side, so didn't start loading on week one with anything too challenging. But I did want to at least complete three sets of ten overhead presses of a sixty kilogram axle. Since I could manage only five on the last set, I will try again next week at the same weight, for the same volume (UPDATE: I did, and I did).

During the down time, while I have continued training more effectively than I initially did the first time around (rehabbing bicep reattachment #1), I've still bulked up to 140 kilograms according to the gym scales. Last time I weighed this much was 2015, when I competed as a super-heavyweight in the CAPO and GPC state powerlifting championships. I haven't wanted to return to that weight class since, as the extra few kilograms (I walk around at somewhere between 130 and 135 normally) have a marked impact on my overall health and fitness. My resting heart rate increases and breathing and sleeping difficulties are a little more amplified.

So I'll be dropping some body fat over the next several months.

EVENTS Week 1 Template 1 - April 27th
Deadlifts:
70 kg x 6 x 8
Yoke walk:
130 kg x 3 x 20 meters
210 kg x 20 meters - no belt, unwise this soon but no damage done
210 kg x 2 x 20 meters
250 kg x 2 x 20 meters

PULL Week 1 Template 1 - April 25th
Cambered bar GMs:
20 kg x 10
60 kg x 10
90 kg x 10
115 kg x 3 x 10 TPR
Leg extensions (p/l):
10 kg x 15
15 kg x 3 x 15
Meadows rows (l&r):
30 kg x 10
35 kg x 10
40 kg x 2 x 10
Seated rows:
left 60 kg x 10, 75 kg x 10, 90 kg x 10
right 15 kg x 20, 22.5 kg x 20, 30 kg x 20
Face-pulls:
45 kg x 20
49.5 kg x 3 x 20
DB side raises (p/h):
10 kg x 4 x 10
Cardio:
assault bike 5 mins @ +55 rpm

PRESS Week 1 Template 1 - April 22nd
Axle strict press:
20 kg x 10
40 kg x 10
60 kg x 2 x 10
60 kg x 5
Log clean-press:
45 kg x 3 x 3
Bench press:
20 kg x 10
40 kg x 10
60 kg x 3 x 10
Triceps pushdowns:
left 45 kg x 3 x 10
right 13.5 x 3 x 20
DB curls:
left 15 kg x 4 x 10
right 4 kg x 3 x 20
DB front raises:
left 10 kg x 3 x 10
right 4 kg x 3 x 20
Cardio:
assault bike 5 mins @ 60 rpm

Thursday, April 25, 2019

Still Getting it Done

PULL+ Friday April 19th
Deficit deadlifts:
30 kg x 10 - 5 kilo plates
40 kg x 10 - 10 kilo plates
50 kg x 10 - 15 kilo plates
Deadlifts:
60 kg x 10
Cambered bar good mornings:
20 kg x 10
60 kg x 10
90 kg x 10
110 kg x 10
Hamstring curls (p/l):
10 kg x 15
15 kg x 2 x 15
Meadows rows (l&r):
30 kg x 3 x 10
Face-pulls:
45 kg x 4 x 20
DB side raises (p/h):
10 kg x 4 x 10



EVENTS Saturday April 13th
Log clean-press:
45 kg x 5 x 5
Bench press (paused):
20 kg x 10
40 kg x 10
45 kg x 10
As of this week, I don't have to wear this thing anymore
50 kg x 10
Triceps pushdowns:
right 9 kg x 20,
13.5 kg x 20, 18 kg x 20
left 45 kg x 3 x 10
DB curls:
right 2 kg x 3 x 20
left 15 kg x 3 x 10
DB side raises:
5 kg x 10
9 kg x 3 x 10

Friday, April 12, 2019

Yoke Thursday: Back in Action

STANDING in the centre of the gym on Thursday night, staring at that new, monstrous black piece of equipment from Stand or Submit, I realised I couldn't wait till the weekend; I needed to walk it now. So I did. It felt good to get under a yoke again... and what a yoke it is! The SoS Tower yoke is lighter than it's imposing frame would suggest, with an unladen weight of 130 kilograms, but is built tougher than any other I've used. The frame is totally rigid - which, granted, most well-made yokes are when first assembled - but this one just feels generally more solid.

If it has one downside, it's operational. The height adjustment is not so easy to use when training solo, due to there being two bolts per side instead of just one, but with practice I'm sure it won't be an issue. The movement of the crossbar is very smooth, and it's level of craftsmanship overall is superb.

Legendary Lifting made a wise investment with this purchase. Not the only one, either. Saturday afternoon I'm looking forward to playing around with the new 12 inch log, also from Stand or Submit. This item is very familiar to me, having both trained and competed with one just like it in 2017-18.

All the lower-body focussed training I've been doing lately has taken its toll on my hamstrings and glutes, which need a thorough stabbing soon. In fact the whole of both legs could do with some work. I wonder if my physio could needle everything in a one hour session...

Thursday April 11th
Yoke walk:
130 kg x 8 x 20 meters
190 kg x 2 x 20 meters
Cambered bar GMs:
20 kg x 10
60 kg x 10
90 kg x 3 - tight all over!
Meadows rows:
left 30 kg x 3 x 10
right 10 kg x 3 x 20
DB front raises:
left 12.5 kg x 3 x 10
right 2 kg x 3 x 15
Cardio:
bike 5 mins @ +55 rpm

Wednesday, April 10, 2019

One Kilo Curls Commence K-now

I'M CALLING IT. This week I draw up a new program and begin using the right arm once more. I did some one kilo curls last night, and overhead pressed for the first time in months. I am looking forward to re-integrating more axle and barbell pressing, and gradually adding strongman events that directly activate the biceps over the next couple of months.

Tuesday April 9th
Axle OHP (strict):
20 kg x 10
30 kg x 10
40 kg x 10
50 kg x 10
Cambered bar squat:
50 kg x 10
90 kg x 10
120 kg x 3 x 10 TPR
DB curls:
left 15 kg x 4 x 10
right 1 kg x 4 x 20

Wednesday April 3rd
1-arm DB bench press:
15 kg x 10
25 kg x 10
32.5 kg x 10
40 kg x 10 TPR
1-arm DB OHP:
15 kg x 10
25 kg x 3 x 10
1-arm DB front raises:
12.5 kg x 3 x 10
1-arm DB curls:
15 kg x 10
20 kg x 3 x 10
Cardio:
bike 5 mins @ 60 rpm

Saturday March 30th
Cambered bar GMs:
20 kg x 10
60 kg x 10
90 kg x 5
110 kg x 3 x 10 TPR
Leg extensions (p/l):
15 kg x 10
25 kg x 3 x 10
1-arm seated rows:
30 kg x 10
45 kg x 10
60 kg x 5
75 kg x 5
90 kg x 5
105 kg x 5
120 kg x 4 TPR
1-arm DB side raises:
10 kg x 4 x 10
1-arm face-pulls:
27 kg x 3 x 20
Cardio:
bike 5 mins @ 55 rpm

Thursday March 21st
Belt squat:
unloaded x 10
50 kg x 10
90 kg x 10
110 kg x 3 x 10
Cambered bar GMs:
20 kg x 10
60 kg x 10
100 kg x 3 x 10
Leg extensions (p/l):
15 kg x 10
25 kg x 3 x 10
1-arm face-pulls:
31.5 kg x 3 x 20 TPR
1-arm DB front raises:
12.5 kg x 4 x 10

Saturday, March 16, 2019

Rehab Training wk6


VIP parking
SQUATS & ACCESSORIES Saturday March 16th
Cambered bar squats:
20 kg x 10
70 kg x 10
100 kg x 10
120 kg x 5 x 5
(1-arm all)
DB OHP:
10 kg x 10
17.5 kg x 10
22.5 kg x 4 x 10
DB curls:
10 kg x 10
17.5 kg x 10
22.5 kg x 3 x 10
DB side raises:
10 kg x 4 x 10
Cardio:
bike 5 mins @ +55 rpm


UPPER BODY Thursday March 14th
(1-arm all)
DB bench press:
10 kg x 10
25 kg x 10
30 kg x 10
35 kg x 10
37.5 kg x 10
DB OHP:
15 kg x 10
20 kg x 4 x 10
DB front raises:
12.5 kg x 3 x 10
DB curls:
20 kg x 4 x 10
Seated rows:
30 kg x 10
45 kg x 10
60 kg x 10
75 kg x 10
Face-pulls:
27 kg x 3 x 20
Cardio:
bike 5 mins @ +55 rpm

Saturday, March 9, 2019

Legendary Lifting Gets Serious

I WALKED into Legendary Lifting this weekend and the first thing I saw was a recently-delivered stash of sexy black apparatus from Stand or Submit, the nation's leading strongman equipment manufacturer. The Don promised he would invest in the right gear and he more than kept that promise! It's pretty exciting. It's also pretty goddamn frustrating not being able to use any of it for another several weeks.

UPPER BODY Saturday March 9th
(all 1-arm)
DB press:
20 kg x 10
25 kg x 10
30 kg x 10
35 kg x 10
DB OHP:
12.5 kg x 10
17.5 kg x 4 x 10
DB front raises:
12.5 kg x 4 x 10
DB curls:
17.5 kg x 4 x 10
Seated rows:
37.5 kg x 10
30 kg x 4 x 10
Face-pulls:
27 kg x 3 x 20
Cardio:
bike 5 mins @ +55 rpm

LOWER BODY & DELTS Wednesday March 6th
Belt squat:
unloaded x 10
50 kg x 10
80 kg x 10
100 kg x 3 x 10
Cambered bar GMs:
20 kg x 10
60 kg x 10
90 kg x 3 x 10
Leg extensions (p/l):
15 kg x 10
25 kg x 10, 10, 8 - right knee complaint on last set
1-arm face-pulls:
27 kg x 20
31.5 kg x 2 x 20
1-arm DB curls:
15 kg x 4 x 10
1-arm DB front raises:
12.5 kg x 4 x 10

UPPER BODY Tuesday February 26th
(all 1-arm)
Chest press:
20 kg x 10
25 kg x 10
30 kg x 10
35 kg x 10
Lateral press:
15 kg x 10 - too much RC tendon aggravation
Seated rows:
67.5 kg x 5
30 kg x 3 x 10
DB OHP:
17.5 kg x 4 x 10
DB curls:
15 kg x 4 x 10
DB front raises:
10 kg x 4 x 10
Face-pulls:
27 kg x 3 x 20
Cardio:
bike 5 mins @ +55 rpm

Sunday, February 24, 2019

Rehab Training wk3

BEFORE he ruined his voice (his health and his sanity) with drink and drugs, Ozzy Osborne gave Black Sabbath something I can only describe as soul. This week I've been training to 'Volume 4' and various other Sabbath albums from the early- to mid-seventies.


It's going to be another several weeks before I can take off the brace and start lifting tiny weights with my reattached right bicep. In the mean time I've reacquainted myself with cambered bar squats as I find them more beneficial than the belt squat machine, which seems to place a lot more stress on the vastus medialis.


LOWER BODY & BENCH SATURDAY February 23rd
1-arm deadlifts:
50 kg x 4 x  10
Suitcase lifts:
50 kg x 4 x 10
Cambered bar squats:
bar x 10
70 kg x 10
90 kg x 10
100 kg x 10
Leg extensions (p/l):
10 kg x 10
25 kg x 2 x 10
1-arm DB bench press:
22.5 kg x 10
25 kg x 10
27.5 kg x 10
30 kg x 10
Cardio:
bike 5 mins @ 50 rpm


UPPER BODY TUESDAY February 20th
1-arm chest press:
25 kg x 10
30 kg x 10
35 kg x 10
40 kg x 10
1-arm lateral press:
25 kg x 3 x 10
1-arm DB OHP:
12.5 kg x 10
15 kg x 3 x 10
1-arm seated rows:
67.5 kg x 10
97.5 kg x 10
105 kg x 10
1-arm lateral pulldowns: (scrap these going forward)
30 kg x 10
22.5 kg x 10
15 kg x 10
1-arm DB curls:
10 kg x 10 - forearm issue that developed during pulldowns prevented more sets
1-arm DB front raises:
10 kg x 4 x 10
Cardio:
bike 5 mins @ +55 rpm

Saturday, February 16, 2019

Rehab Training wks 1 & 2

LOWER BODY Saturday February 16th
1-arm deadlifts:
50 kg x 3 10
Suitcase deadlifts:
50 kg x 3 x 10
Cambered bar squats:
50 kg x 10
70 kg x 10
90 kg x 10
Cardio:
bike 5 mins @ +50 rpm

UPPER BODY Tuesday February 12th
1-arm chest press machine:
20 kg x 10
30 kg x 10
35 kg x 10
1-arm lateral press machine:
22.5 kg x 4 x 10
1-arm seated rows:
67.5 kg x 10
82.5 kg x 10
97.5 kg x 10
102.5 kg x 5
1-arm lateral pulldowns
22.5 kg x 4 x 10
1-arm dumbbell curls:
12.5 kg x 5 x 10
Cardio:
bike 5 mins @ +55 rpm

LOWER BODY & BENCH Thursday February 7th
Belt squat machine:
unloaded x 10
50 kg x 10
100 kg x 10
125 kg x 10
Leg extensions (p/l):
10 kg x 10
20 kg x 3 x 10
1-arm dumbbell bench press:
20 kg x 10
22.5 kg x 10
25 kg x 10
27.5 kg x 10
Cardio:
bike 5 mins @ 55 rpm

UPPER BODY Tuesday February 5th
1-arm chest press machine:
20 kg x 10
25 kg x 10
30 kg x 10
1-arm lateral press machine:
20 kg x 4 x 10
1-arm seated rows:
60 kg x 10
75 kg x 10
90 kg x 10
1-arm lateral pulldowns:
30 kg x 3 x 10
1-arm dumbbell curls:
10 kg x 4 x 10
Cardio:
bike 5 mins @ +55 rpm

Tuesday, February 12, 2019

The Heaviest Things We Lift

THIS IS, easily, the hardest blog entry I've ever written. And it took many attempts to just put enough of it into words I was prepared to let the world read. There comes a realisation - if you're being honest about your failings - that simply being 'honest with yourself' isn't enough. You have to address those failings and work to correct them.

Yes, it can be a big step for someone just to identify their own failings. I am not trying to diminish anyone who has done this. I am saying it is not the only step: now you need to fix yourself.

Sure, you might be thinking (especially if you're a lifter, especially if you're anything like me), "I have fixed myself! I used to be weak, now I am strong. I used to be lazy, now I am disciplined. I used to abuse alcohol, smoke cigarettes, eat junk and sit still all day. But long ago I quit those things. Now I train hard and eat well. I take responsibility for my health."

But that isn't fixing yourself. You are still broken.

Now you might be wondering "Well, what about other aspects of my life?" And you'd be justified in looking there for evidence of being fixed. "What about this great job I've managed to land? Or my beautiful, loving partner? What about my big house? My sweet ride? My bank balance? Surely all these ticked boxes must mean I'm fixed?!"

And all those things are great... but having those things hasn't fixed you. You're still broken.

"I'm a parent - a good one! I'm a manager! I'm an educator!" Yes! You're an adult who knows what s/he's doing, and people look up to and depend on you. But being this person - this reliable, dependable person - has also not fixed you.

The habits I've kicked, the disciplines I've honed, the successes I've experienced in my career, life, love and lifting have not managed to fix the fact that I am, at my core, still a depressed person. At the age of 39 I am only now genuinely seeking psychiatric help. I know what my issues are already: I read the psych books and self-diagnosed years ago. It didn't fix me, it just added some new words to my vocabulary.

After my last surgery, during the Australia Day long weekend, I experienced a manic depressive episode that involved suicidal ideation. It was triggered by the effects of the anaesthesia on my brain chemistry. It's not the first time I have had a depressive episode post-surgery, but it was certainly the worst. Over a period of 36 hours (roughly), I drank most of my cabinet of fine whiskies, mixing them with the array of pain medication I'd been given. I didn't die, so I took more pills and drank more whisky. I still woke up the next morning, so set about the process again.

My amazing partner and some good friends talked me down. But it was only after I'd come to the realisation that pills and booze wouldn't kill me. My liver has taken decades of abuse... I needed to try a lot harder if I was going to go out that way.

The episode subsided, leaving me with a mess of my own creation. The two positives to come out of it were me reconnecting with a friend from nearly twenty years ago and this Facebook post I wrote Sunday morning, after the worst of it was over.

Depression can convince you that you are thinking clearly.
It can give you conviction where before there was doubt.
It can give you resolve, where before there was apathy.
It can give you peace, where before there was mania....
It can feel hard as stone and inescapable as quicksand.

That conviction is a lie because doubt - especially self doubt - is human.
That resolve is false as it solves nothing.
That feeling of nothing is not peace, it is death.
Nothing is set in stone... and you can jump over that puddle, if you try.

I returned to training last week. I begin therapy in March.
 

Sunday, January 20, 2019

Events Saturday: Pop Goes the Other Bicep!


SOMETHING about this is poetic. Almost exactly two years ago I detached my left bicep tendon attempting to pick and carry a 90 kilogram 44 gallon drum. I was trying to simulate an event I'd seen in the 2016 Worlds Strongest Man heats which had confounded several veteran athletes.
"That looks hard." I thought to myself, "Let's try it." It was a new year and I was coaching a growing number of strong, committed lifters at a huge new facility. So I was bummed to suffer a pretty serious injury - and what would surely be a major setback to my plans - during one of our first training sessions for 2017. And it was... but I didn't let it stop me from getting stronger.

Yesterday the same thought went through my head while assessing a 250 kilogram truck tyre flip, moments before my right bicep tendon detached. This one was much faster; I had no time to apprehend what was about to happen. The crunching sound may have just been in my head, I'm not certain, but it was as much a noise as it was a sensation. A familiar one.

And it happened while I was, again, at a new facility, playing with new toys.

The first time, several people who had experienced the same injury advised that it would take a year or more to come back to form. I did it in eight months. Ten months after the surgery I pulled a national sub-masters record deadlift of 310 kilograms. Then I set the record again with my second pull of 330. I tried for 340 with my third lift - equal to my all time best with a standard barbell - but it wasn't to be that day.


Strict axle overhead press, cambered bar squats and one or two other movements actually became stronger than they'd ever been, about four to six months into my rehab program.

I mention all this in an effort to illustrate just how manageable the situation is. I have been here before, and I will bounce back better than ever. Shit, it's not even my preferred hand. I learned to shave and brush my teeth with my stupid hand last time.

Guess I'd better dig up that rehab template from 2017 and see what else I can add to it.

Sunday, January 13, 2019

Events+ Saturday @ Legendary Lifting

SOMETHING is going to give if I keep performing this program as written currently. It may be solved by training more often but doing less hours each session, and splitting up the heavy movements over four (or even five) sessions per week.

For instance, in week six of my deadlift program I have to pull 270 kilograms for 3 sets of 5. Week six of my farmers walk program - which I have been performing concurrently - calls for 135 kilograms (per hand, of course) for 4 runs of 20 meters. I may be able to do one or the other, but not both. Not in the same session.

I also need to rethink where I'm going to schedule rest periods. I was intending to take a break after each six week block. I may need to revise that to once every five (or even four) weeks. But at least I'm adding rest periods now, as per Steve's recommendation.

The squats I did today taxed my knees pretty bad. I wasn't game to go heavier on Zercher carry, or try the tyre flip afterwards. One smart aspect of the template as currently written involves performing yoke walk and axle squats fortnightly rather than weekly. I may need to extend this approach to other events as the loadings increase.

EVENTS SATURDAY January 12th
Axle squats:
10 kg x 10
60 kg x 5
110 kg x 5
150 kg x 3
170 kg x 4 x 6
Zercher carry w/yoke:
120 kg x 2 x 15 meters
180 kg x 15 meters
180 kg x 15 meters