January Recap: Now I Has a Yoke!

THE LOVE of my life bought me a Stand or Submit Tower Yoke for xmas! A well built yoke is to the strongman what a grail watch is to the collector, and SoS make the best I have ever used. You will find SoS equipment at all state and national level strongman comps across the country... they've even made it to the world stage, featuring in Giants Live 2023. Certainly the best manufacturer of tough-as-nails strongman gear in Australia. 

Indeed, it has been an excellent start to 2023 thus far, with a variety of regular Sunday strongman events in full swing once more. When I introduced myself to Sam of ORA management in late December, I shared the news of my expected xmas present and asked if I could keep it at the gym. Sam was only too happy to accommodate me, and even suggested that a dedicated strongman equipment pen and training area may be a possibility in the future!

I also showed Sam the divots that were already appearing in the corner runway from my few farmers walks this year, and promised to assist with laying new turf when it eventually fell apart. These indoor surfaces don't agree with strongman training at all.

In return for being so accommodating, I have also offered free coaching to any ORA members who want to show up for events on Sundays. Currently I train from around nineteen-hundred for two or more hours. This time slot may change to suit demand.

 

Sam asked me if there were any rules for members to follow when using the SoS yoke, and honestly I could't think of many. It's impossible to damage without an oxy torch / thermal lance / glove of Thanos. If the pegs aren't slotted correctly, the crossbar will slide down and it won't be usable. It weighs nearly one hundred and fifty kilos, so it's unlikely anyone will tip it over or drop it from a great height. Plus, due to a slight misalignment with the eyelets on one side, one of the pegs needed to be hammered into place with a mallet, and the other one on that side doesn't slot in at all... I may need to get a really big tungsten drill bit and re-bore it (oh, no, I have to buy more tools). So, in short, nobody can really adjust it for use right now.

For the last couple of years my routines have been relatively low load and high repetition, with a focus on mobility, fixing weaknesses and not fucking injuring myself again. While the latter principle is still a priority, so is competing in a PL comp or two this year. A long time ago, my sessions didn't really vary from a compound or two, a couple of isolations, and maybe some cardio to finish. Took me an hour to perform following ratios no greater than three money sets of eight to ten reps, and far fewer reps on the heavy stuff.

Now my sessions last a good two hours and consist of thirty plus sets. Generally five sets per exercise / movement of ten to twenty reps each, with fewer for the heavy stuff. But not that much fewer, since the weight isn't near maximum on most things. Obviously that's about to change.

I am aiming for a body weight of around one fifteen by July, which is another seven or so kilos still to lose, and no doubt this will affect my strength levels. All the same, I reckon 230/170/300 for a 700 total is a reasonable target.

 

Stand or Submit Tower Yoke specs

Bolts, Nuts, Pegs & Fasteners: 7.35 kg

Crossbar: 24.7 kg

Leg 1: 39 kg

Leg 2: 38.8 kg

Foot 1: 18 kg

Foot 2: 18 kg

TOTAL: 145.85 kg

 

EVENTS Sunday January 22nd

Log clean press:

40 kg x 5

60 kg x 5

70 kg x 3 x 5

Yoke walk:

145 kg x 2 x 14 meters

205 kg x 2 x 14

245 kg x 14 - no belt

245 kg x 5 x 14

PULL rehab Thursday January 19th

Seated row plate machine (p/h):

15 kg x 5

25 kg x 3

35 kg x 2

40 kg x ME 10 TPR

30 kg x ME 10

Seated row pin machine:

73 kg x 3 x 10 narrow

59 kg x 2 x 10 wide

Lateral pulldowns:

50 kg x 4 x 10 TPR

Face pulls:

50 kg x 4 x 20 TPR

Cable front raise BB machine (p/h):

10 kg x 20

15 kg x 2 x 20 TPR

DB curls (l&r):

15 kg x 10

12.5 kg x 10

10 kg x 3 x 15

CARDIO

Assault bike: 5 mins @ +55 rpm

Goju Ryu Karate Monday January 16th

 

EVENTS+ Sunday January 15th

Log clean press (10 inch, 39 kilograms):

40 kg x 10

60 kg x 5

70 kg x 3

80 kg x 2

90 kg x 1

Farmers walk p/h (15 kilograms each):

45 kg x 2 x 14 meters

75 kg x 2 x 14

95 kg x 5 x 2 x 14

Hack squat machine:

unloaded x 10

+40 kg x 10

+60 kg x 3 x 10

DB curls (l&r):

15 kg x 10

10 kg + fatgrip x 4 x 10

 

BOB'S CEP Max Effort Testing Thursday January 12th

Barbell incline press:

20 kg x 10

50 kg x 5

70 kg x 3

80 kg x 3

90 kg x 1

100 kg x ME 4

60 kg x ME 15

DB incline press (p/h):

25 kg x 3

30 kg x ME 11

20 kg x ME 10

DB flys (p/h):

8 kg x 5 x 20

Cable crossovers lowest setting (p/h):

18 kg x 5 x 20

OHP plate machine (p/h):

30 kg x 3

40 kg x ME 8

20 kg x ME 13

Cable front raises (p/h):

10 kg x 3 x 20

Cable side raises (l&r):

5 kg x 5 x 10

CARDIO

Assault bike: 5 mins @ +55 rpm  

PULL rehab Tuesday January 10th

Seated row plate machine (p/h):

10 kg x 5

20 kg x 5

30 kg x 3

40 kg x ME 10 TPR

25 kg x ME 10

Seated row pin machine:

73 kg x 3 x 10 narrow

59 kg x 2 x 10

Lateral pull downs:

41 kg x 5 x 10

Face pulls (taller machine):

27 kg x 5 x 20

Cable front raises (l&r):

9 kg x 10

14 kg x 2 x 10 TPR

9 kg x 2 x 10

Preacher curls w/EZ bar:

30 kg x 10

40 kg x 6 TPR

30 kg x 10

25 kg x 2 x 10

DB curls (right only):

8 kg x 5 x 10

CARDIO

Assault bike: 5 mins @ +55 rpm

 

EVENT+ Sunday January 8th

Farmers walk (picks 15 kilos each):

45 kg x 3 x 14 meters

75 kg x 2 x 14

95 kg x 2 x 14

115 kg x 14

75 kg x 4 x 14

75 kg x 3 x 14 - no re-picks

Hack squat machine:

unloaded x 10

+30 kg x 10

+50 kg x 3 x 10

PRESS & ACCESSORIES Thursday January 5th

Axle OHP:

20 kg x 10

40 kg x 4

60 kg x 4

75 kg x 8, 8, 6

55 kg x ME 12

OHP plate machine (p/h):

25 kg x 4

35 kg x 4

45 kg x ME 8

30 kg x ME 9

Triceps push downs (performed x 3):

50 kg x 10 wide

50 kg x 10 narrow

50 kg x 10 rope

right only:

18 kg x 10

14 kg x 2 x 10

Biceps curls w/EZ bar:

30 kg x 3 x 10

DB curls right only:

12.5 kg x 7

10 kg x 10

7 kg x 15

CARDIO

Assault bike: 5 mins @ +55 rpm

BOB'S CEP Sunday January 1st

Barbell incline press:

20 kg x 8

50 kg x 4

70 kg x 4

85 kg x 8, 7

60 kg x ME 15

DB incline press (p/h):

25 kg x 3

30 kg x 9

20 kg x 15

DB flys (p/h):

8 kg x 5 x 20

super-set w/Cable crossovers, lowest setting (p/h):

10 kg x 5 x 20

Preacher curls w/EZ bar:

30 kg x 3 x 10

DB curls right only w/preacher bench:

10 kg x 10

7 kg x 10

5 kg x 10

Cable side raises (l&r):

5 kg x 5 x 10

Starting 2023 Under 123

I HAVEN'T been this light since my late twenties. Here's a brief summary of weight fluctuations over my lifetime:

 

1997 (age 17) March:

Weighed 113 kilograms just after my birthday; the heaviest I'd ever been. By the end of the school year I'd lost 45 kilos and, at six foot three, weighed an emaciated 68. I did this by eating a bowl of cereal for breakfast, a bowl of rice and steamed vegetables for dinner, smoking cigarettes through the day and reluctantly playing sport and jogging occasionally. I evened out at 70-73, which I maintained for a few years.

2001-03 (age 21-23):

Weighed between 90 and 94 kilograms after a year or two of training almost only upper body but at least being consistent with it, as well as working a physically demanding job and walking everywhere, since I had no car. I had no real idea what I was doing in the gym, but what I was doing had produced a decent physique, for a few years anyway.

2010 (age 30) December:

Weighed somewhere over 150 kilograms. I didn't know for sure since the bathroom scales I owned topped out at 150, then would read 'ERR' and switch off. It had been a good seven years since I'd done anything you could call 'working out', with or without a clue. Turns out depression can make you sit on your ass and drink a whole lot, and sometimes remains undiagnosed till well into adulthood.

2011 (age 31) June:

Weighed about 145, with minor progress made after approximately fifteen months of working out in my modest home gym. This was the month I began training strongman.

2012 (age 32) May

Weighed 125 after less than a year of busting my ass with WA Strongman.

2015 (age 35) May:

Walking around at 135 kilograms most of the year after intentionally ballooning up to just over 140 in May, so I could compete in the super heavyweight division at the GPC and CAPO state powerlifting championships.

 

2023 (age 42) Yesterday:

Weighed in at exactly 125 kilograms about ten o/clock yesterday morning. After about eleven hours of miscellaneous chores and gardening, minor backyard improvements and home renovations (built a home made fire pit, took down some shelves, put up some other shelves, painted and varnished some stuff, accidentally set a bin on fire), I weighed 122.45 kilograms. I haven't been this light in fifteen years. Since beginning my strength journey in 2010, the lowest I ever dieted down to was a smidgen under 125.

As I stated late last year: 2023 is the year I break new ground. I intend to be leaner, stronger, more skilled and disciplined than I have ever been. I'm already within three kilograms of my first goal. From there, it's going to get even harder, for every five kilos is more difficult to lose than the five before it, and at some point my body will begin 'recomping' again.

This is the way.

December Recap: Primed for 2023

GMs & LEG ACCESSORIES Thursday December 29th

Good mornings w/axle:

20 kg x 10

60 kg x 10

85 kg x 4 x 10

Romanian deadlifts:

70 kg x 10

95 kg x 4 x 10

Bulgarian split squats (l&r):

BW x 5 x 10

Leg extensions (l&r performed individually):

20 kg x 5 x 10

Hamstring curls pin loaded:

32 kg x 5 x 20 PR

Axe swings (l&r):

25 kg x 5 x 10

 

PULL (rehab) Tuesday December 27th

Seated rows plate machine (p/h):

10 kg x 5

20 kg x 5

30 kg x 3

35 kg x ME 10

25 kg x ME 15

Seated row pin machine:

73 kg x 3 x 10

64 kg x 2 x 10

Lateral pulldowns:

41 kg x 5 x 10

Face pulls:

41 kg x 5 x 20

Cable front raises (l&r):

9 kg x 5 x 10

Preacher curls w/EZ bar:

30 kg x 10

40 kg x 5

35 kg x 5

30 kg x 6

25 kg x 10

DB curls (right only):

8 kg x 5 x 10

Calf raise pin machine:

unladen x 3 x 10

Calf raise plate machine:

25 kg x 2 x 10

CARDIO

Assault bike: 5 mins @ +55 rpm

 

PRESS & ACCESSORIES Sunday December 18th

Axle OHP:

20 kg x 10

50 kg x 5

60 kg x 5

70 kg x 3 x 8

50 kg x ME 10

Triceps pushdowns (perfmed x 3):

50 kg x 10 wide

50 kg x 10 narrow

50 kg x 10 rope

right only, rope:

23 kg x 5

18 kg x 2 x 10

Bicep curls w/EZ bar:

30 kg x 5 x 10

DB curls (right only):

7 kg x 10

10 kg x 10

OHP machine (p/h):

15 kg x 10

25 kg x 10

35 kg x 10

45 kg x 7

Cable crossovers, low position (p/h):

15 kg x 3 x 20

 

GOJU RYU KOBUDO Saturday December 17th

 

BOB'S CEP Tuesday December 13th

Barbell incline press:

20 kg x 10

50 kg x 5

70 kg x 3

80 kg x 10, 10, 8

70 kg x ME 8

DB incline press (p/h):

25 kg x 5

30 kg x 10

20 kg x 15

DB flys (p/h):

8 kg x 5 x 20

Cable crossovers new machine, low setting:

10 kg x 5 x 20

Cable side raises new machine (l&r):

5 kg x 5 x 10

Preacher curls w/EZ bar:

33 kg x 3 x 10

28 kg x 2 x 10

DB curls (right only, preacher):

10 kg x 10

7 kg x 10

5 kg x 10

 

GMs & LEG ACCESSORIES Sunday 11th December - full 2023 template

Good mornings w/axle:

20 kg x 10

60 kg x 10

80 kg x 4 x 10

Romanian deadlifts:

70 kg x 10

90 kg x 4 x 10

Leg extensions (l&r performed individually):

20 kg x 3 x 20 TPR

15 kg x 2 x 20

Hamstring curls pin loaded:

32 kg x 4 x 20 TPR

Axe swings (l&r):

25 kg x 5 x 10

Bulgarian split squats (l&r):

BW x 5 x 10

GOJU RYU KOBUDO Saturday December 10th

 

PULL (rehab) Thursday 8th December - First Session @ ORA Belmont

Seated row plate machine (p/h):

10 kg x 8

20 kg x 4

30 kg x 4

35 kg x ME 10

20 kg x ME 20

Seated row pin machine:

50 kg x 10

64 kg x 10

73 kg x 10

82 kg x 10

91 kg x 10

Lateral pulldowns:

45 kg x 5 x 10

Face pulls:

45 kg x 5 x 10

Cable front raises (l&r):

4.5 kg x 10

9 kg x 4 x 10

Seated DB curls (l&r):

20 kg x 10

15 kg x 10

12.5 kg x 10

10 kg x 10

8 kg x 10

DB curls (right only):

6 kg x 20

CARDIO

Assault bike: 5 mins @ +50 rpm

 

PRESS & ACCESSORIES Tuesday December 6th

Axle OHP:

20 kg x 10

40 kg x 5

50 kg x 5

60 kg x ME 18

50 kg x ME 16

Triceps pushdowns (perform x 3):

49.5 kg x 10 wide

49.5 kg x 10 narrow

49.5 kg x 10 rope

right only

18 kg x 3 x 10

Cable crossovers, low position (p/h):

13.5 kg x 2 x 20

18 kg x 3 x 20 TPR

Cable side raises (l&r):

4.5 kg x 10

9 kg x 4 x 10 TPR

Preacher curls w/EZ bar:

30 kg x 5 x 10 TPR

 

GOJU RYU KARATE Monday December 5th 

 

LEGS & ACCESSORIES Sunday December 4th

Bulgarian split squats (l&r):

BW x 5 x 10

Leg extensions (l&r performed individually):

12.5 kg x 5 x 15

Super-set w/hamstring curls (p/l):

12.5 kg x 20

17.5 kg x 20

15 kg x 20

12.5 kg x 20

10 kg x 20

Calf raises:

BW x 5 x 30

Cable crossovers, chest height (p/h):

13.5 kg x 20

18 kg x 3 x 20

Cable front raises (l&r):

9 kg x 5 x 10

CARDIO

Assault bike: 5 mins @ +50 rpm