strongman and mma

Axle jerk 235x3x1. these were harder than they should have been :(, a weight I've doubled before, those these were without a belt.
dumbbell bench 100x3x10
dumbell seated shoulder press 80x3x10
lat raises superset tri extensions. alot, alot alot
 
totally been lazy not updating log,
so yesterday ME lower
warmed up with hammer throws, got my 25# 30ft. which was cool.
squat 405 on a box, decent pr, would like more. whatever fuck squats.
front squats deep, 225x3x10
good mornings super set with leg curls. little weight a lot of reps
traps/abs

Today
Me upper
cg pause incline bench, 135x1, 185x1, 205x1, 225x1, 245x1, 275x1, 285x1, 305x1. 5# pr. Nice
wide grip incline zero leg drive, flaring elbows, hitting dat der chest. 185x5x8
z presses, 115x5x6
Jm presses/ lat raises, 5x50
Tricep extensions/front raises 5x50
 
warmed up with axle jerks, got all the way up to 255 which is a tenlb pr that was awesome.
Then some close stance box squats, 16" worked up to 335 for a triple, just below parallel.
glute bridges 225x5x10 superset with overhead strict press 95 5x10.
arms.
sprints.
now for some days off.
Also been back on creatine with wayyy more carbs, weight back up to 217.
cutting weight for the comp is gunna be a bitch.
 
weighed 217 today, 220 the past two days, tryna tame my weight a little bit so I don't have to cut out crap tons of water.

press medley, axlex1/circus dumbell each hand x1. 135/55. 185/80/. 205/100. 225/115 235/130. That 235 was very easy and I did it with a powerjerk instead of a split jerk. Circus dumbbell wasn't super hard either. for me circus dumbbell is just a normal dumbbell with olympic plates.
100lb Sandbag carry 20ft. then reverse sled pull 400# 20ft.x5 sets.
called it here. I felt absolutely horrible all day today, puking coughing all that. So this was fine.
 
took a few days off I have the flu and wanted a little to recover.
yesterday Upperbody
pause Bench with 40 lb of chain, barx1, 135x1, 185x1, 205x1, 225x1, 245x1, 275x1 285x1, 295x1.
Bench with 40lb of chain, 185x5x8 superset dumbell rows 80#s 5x10 each arm.
standing overhead press superset wide grip pullups 135/bw 3x10.
bis and tris alot.

Today Lowerbody
hurdle hops 44" no steps, (4inches lower than my previous best, still fucking sick)
Warmed up doing 4" elevated deads. this is right at my sticking point so I figured I would suck at these and I lift about 20 less pounds from a 2 inch elevation.
135x1,225x1,315x1, 405x1, 475x1, 495x1, 515x0. couldn't budge it. This got me right where my sticking point was should incorporate these often with bands and chains.
Then did the same 4 inch elevation 405 3x5.
Then did squats squats squats. All close stance ATG
135x5, 225x5, 275x5, 315x5x1, 315x5. 335x1. Legs were toasted after this. taking a few more days off then events on Saturday.
Comp is about 2.5 weeks away. weighing 217.
 
Events on the 3rd where as follows
circus dumbbell, 70x3, 80x3, 90x3, 110x1, 120x1, 140x.80 so fucking close.
70x10. then 135 barbell x3 followed by as many 70 in 1 minute, finished around 12.

Farmers, a lot of speed work, 200x50ft. w/ a turn at 25. 3 sets about 30 seconds rest between.
100x50ft.x 6 sets with about 10-15 seconds between sets. supersetted with some sprints. pretty light but was with a training partner who couldn't even do the 200x50ft once so toned it down so we could both get in some work.
200#keg loading. 48"x5, 52"x4. 56x3, 60"x2. a few minute rest between sets.
then keg runs followed my reverse sled pulls, 200# keg for 50ft. then reverse sled 400#s 50ft. did about 4 sets.
The arms, jm press 135/concentration curl 45, 10x10

2 days later (today)
ME lower body
same 4" elevation as last week but with bands that add around, 20lbs at the bottom (when elevated) and 40lbs at the top. fortunately this week I was better recovered from my flu so although last week I pulled 495, this week I pulled 525 plus the bands, which was awesome. warmups went
135,225,315,405,455,475,495,515,525x1
Then some more reps, 455x1 beltless.
405x2x5 beltless hard as fuck.
Squats, 225x3, 315x1, 335x1, 365x1, 385x1, 335x3. All ATG and pause close stance.
Lots of work only two more days until a week off from my comp which if you have been following I have been training for since september.

BIG NEWS about my competition, I am no longer competing in the 200s like I was originally cutting two and was worried about cutting water into. I am now competing in the 231s, which drastically lowers my chance of winning but there were only 4 231s competing and I felt bad that they would have to combine weight classes, so I offered to change it up.
 
very close grip floor press, 16" with legs straight and a very substantial pause.
135x1, 185x1, 225x1, 245x1 275x1, 285x1,295x1 300x1
cg floor press superset with dumbbells rows, 225/100, 3x5/10
z press/chin ups, 135/bw, 3x6.
preacher curls and tricep extensions, alot 3x20
banded chestflies/ rear delt flies. 3x30
front raises/rear delt raises, 3x30.
2 days off then last training day before my comp!!!
 
last training day before comp, still feeling a little sick. its been two weeks, hopefully I will be better by comp day.

axle clean and jerks, no belt (I think I was resting on my belt before and I wanted to make sure I don't do it in the comp)
135x1, 185x1, 205x1, 220x1, 230x1, 240x1 (pr without a belt and squat jerk pr)
250xfail x3. first time I fucked up on my clean and hit the bar when I was flipping my hand around. this made me do like 3 mini cleans to get it up which just tired me out.
Second time the bar slipped when cleaning it, third time I got it up not that bad, clean was a little shaky but was just to tired to get it overhead. Unfortunately this is the minimum starting weight for the 231s so this wasn't good, fortunately the axle in the comp has knurling on it so it will have better grip making the clean less of a bitch. so hopefully I will just got 250 in the comp.
Then rolling thunder, 135x1, 180x1, 200x1, 210xfail. not bad have no idea how this compares to others.
Then chain yoke, 405x30ft. 475x30ft. 525x30ft. 575x30ft. 620x30ft. not bad. startin weight with normal yoke is 650 so this will be fun.
sadly with the snow outside my stones were frozen to the ground so no stones today.
not super exciting doesn't get me super pumped for the comp especially cuz I just jumped up to the 231s so now it looks wayyy worse.
whatever its all fun anyway. week off until the comp.
 
Was so pissed I went back to hit the axle again and got 250x1 with no belt. nice. 10 lb no belt pr.
 
Showed up and weighed in at 217 for the 231s.
Found out that in the 200s only four people showed up and the 231s only 3 (including) myself showed up. so they mixed the 200s and 231s a total of 7 people.
First event was axle max. The weight started at 160# and went up from there.
My first attempt was 240# which I could pretty easily. My jerk sucked just because of jitters.
They were doing 20lb jumps so the next one was 260#s 10 over my max. Just barely missed this. a little upset cuz that would have been awesome to hit that.
5th out of seven. 3 of the people in my division hit over 300 1 hit 280. This was gunna be a tough contest hahahaha.

Then came the deadlift max. Haven't max dead lifted from the floor in months. since I fucked my hamstring up bad. I pulled 500 first as my warmups felt slow. This was way fucking easy. Then rocked 550 and finished off with hitting 575 with a little bit more in me. This was awesome a 20lb pr. This was good enough to get my 5th. Everybody else in my class was wearing a suit though, and three of them pulled 600 which maybe I could have with a deadlift suit. 5th is 5th no excuses but it atleast lets me no I'm necessarily super weak when it comes to deadlifting comparatively.

Next was the yoke this was gunna be great, max yoke in contest was 525 for 30ft. then drop then 30ft.
Yoked before contest 625 yoke for 30ft.
Hit the 650 for 30ft. Much harder than it should have been, feet crossing and hitting each other. barely made it but wasn't going to give up.
40lb jumps so I hit the next one at 690. somehow pushed through it and made it the 30ft. without a drop.
Hit the next one at 730 once again somehow I made it this was straight balls and I am amazed I made it. Now I know chain yoke adds about 100lbs.
this was good enough for fifth again, two people ahead of me got 750#, 2 others got 900! fairly close to top three on that one.

Then some dumb grip rolling thunder thing, I think I tied third with two others.

Last event STONES, heaviest stone to 4ft. platform.I picked three stones the 338, 350, 375 and loaded on the tacky. The most I've hit with tacky is my 310 and have missed my 330 with tacky, couldn't even lap it.
So I was going to start out with the 338, but looking at it I realized that it had no tacky on it and the 350 was loaded with tacky. So I decided to start with the 350 and absolutely crushed it. I got second out of my class. Next I went for the 375 and just wasn't focused because I was so psyched to get the 350 as a fortylb pr. Ended up tweaking my back lapping the 375 and gave up there might have been able to get it and win this event never missed a stone I could lap, but I wasn't going to win anyway and wasn't going to hurt myself more.

Got 5th out of seven. almost got fourth.
would have got top three in the 200s if I wasn't nice and transferred.

Overall very happy with my performace, almost almost almost got a 10lb pr on the axle (in one week).
20lb pr on the deadlift with a little more in me.
100lb pr on the yoke. (200lb comp pr)
and 40lb atlas stone pr.
Fucking awesome for me.

Got my next comp in two months,
farmer hold, axle, humvee pull, sandbag/keg/hummer push medley, stones.
This will be fun will try to compete in the 200s for this, thanks for supporting everyone.
 
Light upper body day to get back into it.
after analyzing my performace I realized that my glaring weakness is overhead and I just need more practice with the yoke, with stones and dead lift being a strong point.

Flat bench cg pause w/ axle.
135x5, 185x5, 205x5, 225x8, 245x6, 265x4, 275x2.
superset with dumbbell rows 100lbs for about 5-8reps per set.
Then axle overhead.
135x8, 145x6, 155x4, 165x2, all with a pause at the bottom strict.
superset with chin-ups 10 reps after each set.
Then a shitload of arms, with layne norton's loaded guns. very bodybuilder like just getting blood in there I figure all the pressing and rows and chins got the heavy work out of my arms.
Then finished off with my delt band medley, 50: lat raises front raise, rear delt flies and external rotators.
TM lower body skipping the Max effort work.

The routine I have been liking is classic 3-day routine, upper lower event day. Still westside style but with the ME work being only deads or overhead followed by bodybuilding work with bench and squat.
 
light lower body getting back into the swing of things.
deads, 135x5, 225x5, 315x5, 405x5, 455x3x5
405x1x10
squats all atg pause 135x1, 185x1, 225x1, 275x1, 315x1, 335x1, 365x1
front squats atg pause, 135x3x10.

2 days off and event on Saturday then next will I will be back in full force.
 
skipped events today was way to fucking tired.
instead did some light recovery walking for 3 miles with 100lb backpack
 
back in the swing of things gunna try to run this 6 week 3-day conjugate method cycle (linear on my event stuff) until west virginia's strongest mountaineer.

Today
beltless dead 4in elevation, 135x1, 225x1, 315x1, 365x1, 405x1, 455x1, 495x1, 515x1.
then lightened up to about 70% and did 3 sets of 50 double overhead beltless 4 inch elevation 365x3x5.
Then squats atg, beltless.
135x5, 185x5, 225x5, 275x5, 295x5, 315x5. pretty nice finisher after a shit ton of deads hitting 315x5 atg.
the front squats frankenstein style, atg pause beltless.
135x8, 185x6, 225x4, 245x2.

legs are smoked upper body tomorrow.
 
strict overhead axle 185x5
incline bench 420, (based off paul carters 350, which is 50 reps in 3sets)
got 225x8/6/4/4 next week I will up it by 5%
supersetted with 80lb dumbell rows
flat bench with 80lb dumbells 15,15,15
superset with pullups
layne norton loaded guns worked,
fuck tons of raises.
 
axle clean press away,
135x5, 185x5, 205x5, 225x5.
The last one was rough, legs were exhausted, I think the strict pressing helped me squeak another one out.
farmers with a turn every 15ft.
fat grip farmers,
105x30x2, 105 hold for time 1 minutex2
normal farmers
195x30, 245x30x2, 265x30x1, 285x15
Car push,
6 sets ford escape 80ft.
then mock car pulls
loaded up my sled with 300 lbs, this is a tire on grass, compared to a prowler on asphalt ( which I have done) it doubles the weight easily, if not triples. did this along with a rope tied to a tree and pulled that mother fucker. short rope only about 15ft. for about 5 sets, crawling with the sled back 15 ft. ideally I will get a longer rope and attach it to my car.
250# keg carries 60 feet times 3 sets,
all around 12 seconds with a top time of 10:97
 
been doing a bad job updating recently.

today Deadlift max 2inch elevation, worked up to 545# this was a ten lb pr. for me and I felt fucking horrible all day. had horrible migraines etc. so I was happy here
beltless stiffies 225 5x10 double overhand.
225x5x10 glute bridges
quadext/legcurls 5x25,
315 shrugs 8x8 30 second rest
 
did max bench today for the first time in about 3 months, with a very substantial pause and with Ass on bench something I have been having trouble with.
335 pause bench. had a little more in me but decided to call it here and kick ass next time.
incline dumbbell 75# 3x15
seated shoulder presses 75# 3x10
JM presses 145x3x10
pullups 3x8
rows 145x3x10
concentration curls 40x3x8
 
2/20/15
DE lower
axle clean and squat jerks, 245 3x1 (squat jerk pr was 240 so this was awesome)
de deadlift 295 with about 150lb in bands for 10 singles about 30 seconds apart.
farmers, (snowing outside so I did them in my garage with very very tight turns at 15ft. 195x60ft. 245x60ft. 275x30ft. indoor prs for farmers thats good.
2/21/15
DE upper
bench 185 + 75lb in band.
10x1 with 30 seconds rest.
then light bodybuilding work just to get blood flowing (After event day)
flies, 60 x5x10
cable rows, 5x25
cable delt raises, front and lat rear giant set.
preacher dumbbell curls/ cable extensions 3x25
standing hammer curls/ reverse grip push down extensions 3x25
 
wide stance ass back squat, 385x1, pretty fricking hard, right foot slipped a bit may need to get better shoes. wide stance so much worse than close stance.

then 225x5x8 good mornings.
glute ham raises/ back extensions with 65# dumbbells, 5x12
quad extensions 3x25
shrugs/abs superset 8x8
 
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