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
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