The competition went quite well yesterday. First, the weather was perfect, sunny and dry. A good crowd turned out for the event, and the spectators were very supportive of the competitors with lots of cheering and applause during each competitor's turn. We had 17 male competitors and 7 women competing in their own division. The event was held in Woodstock, Ontario but most competitors came from a long distance, largely from Toronto and the GTA area, and several from Buffalo, New York. I was very impressed that they took the drive over the border to come.
This competition consisted of four events for both men and women's divisions. There were no weight classes, and it was ranked as a novice/intermediate level competition. The events were as follows:
1. Silver dollar (19") deadlift for max.
241lbs min opener women
421lbs min opener men
2. Log press for reps.
8" log 110lbs women
12" log 220lbs men
3. Frame carry.
245 lbs women
495 lbs men
4. Tire flip.
380lbs women
700lbs men
I did well on the first event, and I was quite pleased with the pulls I was able to make. I started conservatively, opting for a 541 lbs. pull for the first attempt. It felt very light, but the bar on the silver dollar dead lift tends to be bouncy, so I wanted to get a feel by going low. Second attempt was 621 lbs. and it came up very smooth and crisp. Then, I had to quickly determine my final weight. Dilemma time: do I go for broke, or stay high and reasonable. I made the decision to pull 681, after looking over the other competitors final weights, as it would be 20 lbs. higher than theirs. At the same time, just before I made the pull at 681, I had to bite my tongue as I wanted to go for 701 at the last second. If I wouldn't be able to make the 701, I would be stuck with the second attempt's pull of 621. So, 681 it was, and it came up strong and smooth. I felt like kicking my ass for holding back on 20 lbs, lol. It was still a good scoring weight, and it took me up nicely in points.
The log press was a different matter. I hadn't log pressed since last year's competition, and even during the warm up with the empty log, it felt foreign and the mechanics weren't manifesting in my warm up reps. I watched as the first competitor up was nearly destroyed after a close miss when he lost control of the log and went crashing down to the ground with the log following him. The crowd gasped and based on the view from where I was standing, it seemed a minor miracle that he wasn't seriously hurt.
When it was my turn, I grabbed hold of the log, dropped to a low squat and brought it rolling up to the ready position. As I prepared to make the move to push, I felt dizzy. I put the log down to clear my head, then resumed the attempt. I was able to press the log up, but could barely hold it at the top long enough to bring my head through. Again, the dizziness. I had to drop the log. Zero points due to an incomplete lockout, much disappointment, and confusion as to why I felt dizzy. I attributed some of it to dehydration, so I made sure I drank lots of water when I got back to my seat.
The frame carry was lots of fun. I made the unforgivable error of trying to take too long of a stride forward, and the frame wobbled in my hands, causing me to drop sideways to my left. Undaunted, I pulled it back up and continued onto the 75' line, where the competitor must put the frame down, turn, and head back to the start line. I made it back, no falls or drops, and the form was better. I will have to practice this event in the future. It's not like the farmers' walk at all in terms of feel, although it appears similar. Balanced walking is critical with this event.
The last event of the day, the good 'ole tire flip. 700 lbs. of pure fun. I enjoyed this event the most. I think all the tire flips practiced at work paid off, because the tire felt relatively easy to move, and from what I could see in the video my son filmed, my form looked alright. I managed to work out seven flips before being timed out. I could have kept going, but the time was only 60 seconds till the finish is called.
Here is a vid of my events:
My final score tally was 28 points, and although I am placed on the scoreboard as number 11, technically I would be 10th as the two competitors ahead of me tied for ninth place. In last year's event, I placed 9th out of 17, but I was more pleased with my overall performance this time around, which I believe to be better than last year's. A year's worth of 5/3/1, with a deviation for some Smolov squatting, paid off. I also saw a lot of improvement in other competitors who were there last year, and I congratulated them on a job well done.
Sunday, 14 August 2011
Wednesday, 10 August 2011
10 AUG 11 -- Cardio
Just a cardio top up for the day: 5 x 100 yard field sprints. Thursday and Friday might be just a simple walk.
I'll keep you posted of Saturday's results :)
I'll keep you posted of Saturday's results :)
Sunday, 7 August 2011
07 AUG 11 -- Bench Time !
I decided to throw in a bench workout today. I followed the 3 x 5 format, with a training max that has been upped to 345 lbs.
Warm up sets
45 x 25
140 x 5
175 x 5
210 x 3
Working sets
225 x 5
260 x 5
295 x 10
The goal for today was 10 reps, the objective being to max out as I want to cram in as much extra training as possible before starting the deload on Tuesday in preparation for the comp next Saturday. My favorite spotter was there for moral support, as well as to save me from the possible fate of being stuck on the bench for the rest of the afternoon. A big thank you....;)
Assistance work was close-grip bench press, using 60% of the training max --> 210 lbs for 5 x 10.
One arm dumbbell rows 100 lbs for 3 x 10 each side, 115 lbs for 2 x 6 each side.
Bodyweight dips went as follows: 15, 15, 10, 10 for 50 total.
All in all, it was a great workout, went smoothly, and I felt better getting one more bench workout before the comp. The additional triceps work will definitely help the log press on Saturday.
Parting thought for the day: If you know what you want, reach out for it, lest it elude you.
Warm up sets
45 x 25
140 x 5
175 x 5
210 x 3
Working sets
225 x 5
260 x 5
295 x 10
The goal for today was 10 reps, the objective being to max out as I want to cram in as much extra training as possible before starting the deload on Tuesday in preparation for the comp next Saturday. My favorite spotter was there for moral support, as well as to save me from the possible fate of being stuck on the bench for the rest of the afternoon. A big thank you....;)
Assistance work was close-grip bench press, using 60% of the training max --> 210 lbs for 5 x 10.
One arm dumbbell rows 100 lbs for 3 x 10 each side, 115 lbs for 2 x 6 each side.
Bodyweight dips went as follows: 15, 15, 10, 10 for 50 total.
All in all, it was a great workout, went smoothly, and I felt better getting one more bench workout before the comp. The additional triceps work will definitely help the log press on Saturday.
Parting thought for the day: If you know what you want, reach out for it, lest it elude you.
Saturday, 6 August 2011
06 AUG 11 -- Squat Saturday
Squat training max bumps up to 510 lbs.
Warm up sets
135 x 5
205 x 5
255 x 5
305 x 5
Working sets
330 x 5
385 x 5
435 x 6
I kept it down to one rep above requisite, remembering the tire flips from the night before.
Assistance work was a little prolonged today, as I squeezed a bit of extra work in before the deload week:
Squats (ass to the grass style) 255 lbs for 5 x 10
Leg curls 95 lbs for 3 x 15
Chin ups bodyweight 10, 8, 7 = 25 total and 100 total for the week
Sit ups on incline with bodyweight 15, 15, 20
I did a cooldown on the treadmill, walking 0.5 miles at an easy pace.
It was a smooth workout, covered all the bases, and I walked out of the gym with a relaxed smile on the face. Next Saturday, here we come.
Warm up sets
135 x 5
205 x 5
255 x 5
305 x 5
Working sets
330 x 5
385 x 5
435 x 6
I kept it down to one rep above requisite, remembering the tire flips from the night before.
Assistance work was a little prolonged today, as I squeezed a bit of extra work in before the deload week:
Squats (ass to the grass style) 255 lbs for 5 x 10
Leg curls 95 lbs for 3 x 15
Chin ups bodyweight 10, 8, 7 = 25 total and 100 total for the week
Sit ups on incline with bodyweight 15, 15, 20
I did a cooldown on the treadmill, walking 0.5 miles at an easy pace.
It was a smooth workout, covered all the bases, and I walked out of the gym with a relaxed smile on the face. Next Saturday, here we come.
Friday, 5 August 2011
05 AUG 11 -- Overhead Press
I decided to do an advanced overhead press workout, instead of the regular bench press session today, in light of the competition next Saturday. This is 3 x 3 day. I was away yesterday, so I couldn't work out.
Warm up sets
45 x 15
95 x 5
120 x 5
145 x 3
Working sets
190 x 3
205 x 3
215 x 3
I worked on the push press some more. Today, I didn't have it in me to go harder, so this is what it looked like:
225 x 2
230 x 1
235 x 1
220 x 2 x 2
Assistance work was 60% of the training max --> 145 lbs for 5 x 10
Hang cleans 145 x 3, 155 x 2, 165 x 2, 175 x 2 (the last one went up, but was like a twisted pretzel, looking absolutely retarded, lol).
I did one set of hammer curls for 10 reps with 50 lbs dumbbells, but stopped there, as I am going to attempt to do some tire flips tonight, and will need some energy for that.
PS -- I was finally able to get some tire flips in. I was very tired going into these, having driven for 10 hours on a major multi-lane highway the day before. I used the 660 lbs tire, and while I originally planned to do 10 consecutive reps, I just didn't have the steam to go with that plan tonight, so I broke it up like this:
2 x 5 flips
5 x 3 flips = 25 total flips
It had been a couple of weeks since the last flip session, and things seemed rusty at first, but for the last sets, the form came back and the tire was nice and controlled. Man, I am tired! I'm going to sleep in tomorrow!
Stay tuned for squats tomorrow, dear readers :)
Warm up sets
45 x 15
95 x 5
120 x 5
145 x 3
Working sets
190 x 3
205 x 3
215 x 3
I worked on the push press some more. Today, I didn't have it in me to go harder, so this is what it looked like:
225 x 2
230 x 1
235 x 1
220 x 2 x 2
Assistance work was 60% of the training max --> 145 lbs for 5 x 10
Hang cleans 145 x 3, 155 x 2, 165 x 2, 175 x 2 (the last one went up, but was like a twisted pretzel, looking absolutely retarded, lol).
I did one set of hammer curls for 10 reps with 50 lbs dumbbells, but stopped there, as I am going to attempt to do some tire flips tonight, and will need some energy for that.
PS -- I was finally able to get some tire flips in. I was very tired going into these, having driven for 10 hours on a major multi-lane highway the day before. I used the 660 lbs tire, and while I originally planned to do 10 consecutive reps, I just didn't have the steam to go with that plan tonight, so I broke it up like this:
2 x 5 flips
5 x 3 flips = 25 total flips
It had been a couple of weeks since the last flip session, and things seemed rusty at first, but for the last sets, the form came back and the tire was nice and controlled. Man, I am tired! I'm going to sleep in tomorrow!
Stay tuned for squats tomorrow, dear readers :)
Tuesday, 2 August 2011
02 AUG 11 -- Dead Lifting and Rack Pulls
3 x 5 week - dead lifts - training max now at 520 lbs.
Warm up sets
135 x 5
210 x 5
260 x 5
310 x 3
Working sets
340 x 5
390 x 5
440 x 11
I decided to go higher than the requisite number of 5 on the last set. The competition is very close, and next week is a deload week. I actually could have done 12 reps, but stayed at 11, having originally planned to do 10. Talk about heavy breathing after the last set, lol.
I did some rack pulls to prepare for the silver dollar dead lift. I used a Cybex "Smith Machine".
315 x 1
405 x 1
495 x 1
545 x 1
565 x 1
585 x 1
Assistance work today continued on with pulling movements:
Barbell shrugs 225 lbs for 5 x 15, 315 x 10, then 8
Face pulls 60 x15, 70 x 10, 10
It was a good workout and I left the gym on a positive note. I don't know if it's the right thing to do, but I am going to substitute this week's bench press workout with another overhead press workout, going with the 3 x 3 day. There's no bench pressing in the strongman comp, but there will be a log press, and I want to squeeze in one more workout to keep the "groove greased". Wish me luck!
PS -- I worked 3-11 shift, and then after work, I added field sprints for some cardio, doing 5 x 100 yard sprints.
Warm up sets
135 x 5
210 x 5
260 x 5
310 x 3
Working sets
340 x 5
390 x 5
440 x 11
I decided to go higher than the requisite number of 5 on the last set. The competition is very close, and next week is a deload week. I actually could have done 12 reps, but stayed at 11, having originally planned to do 10. Talk about heavy breathing after the last set, lol.
I did some rack pulls to prepare for the silver dollar dead lift. I used a Cybex "Smith Machine".
315 x 1
405 x 1
495 x 1
545 x 1
565 x 1
585 x 1
Assistance work today continued on with pulling movements:
Barbell shrugs 225 lbs for 5 x 15, 315 x 10, then 8
Face pulls 60 x15, 70 x 10, 10
It was a good workout and I left the gym on a positive note. I don't know if it's the right thing to do, but I am going to substitute this week's bench press workout with another overhead press workout, going with the 3 x 3 day. There's no bench pressing in the strongman comp, but there will be a log press, and I want to squeeze in one more workout to keep the "groove greased". Wish me luck!
PS -- I worked 3-11 shift, and then after work, I added field sprints for some cardio, doing 5 x 100 yard sprints.
Monday, 1 August 2011
01 AUG 11 -- Overhead Press
Two weeks to go before the competition. It's on August 13th, and this is basically the last heavy session for overhead press, as I am going to use next week as a deload. My gym is closed today...it's a provincial holiday...so I went to a friend's gym, one which I used to be a member of. I used to go to this gym, even though it's in a neighbouring city, all the time before switching to the local gym. I miss the place a bit and it catered to guys who were powerlifters. I enjoy working out at the present facility, but still have a soft spot for the old place.
It's 3 x5 week, and a new wave, so the overhead press bumps up to 240 lbs. My cold is almost completely gone, but my shoulder is a bit stiff. I think I was laying on it last night in bed, and that stiffened it up.
Warm up sets
45 x 25
95 x 5
120 x 5
145 x 3
Working sets
155 x 5
180 x 5
205 x 6
I was a bit thrown off on the last set. Different gym, different feel on the barbell, and I asked my friend to count off reps, but he was doing it mentally, lol. I wanted to yell out, "count!". I was disappointed with this set, having previously done more reps at that weight. It could be many factors, including the cold I just went through, but for some reason, six reps it was. At least I'm over the requisite number, sigh...
Assistance work was not so disappointing.
Mil press was 60% of today's training max --> 145 lbs for 5 x 10
Bodweight chin ups mixing up both wide and close grip: 8, 7, 7, 6, 5, 6, 6, 6, 6, 7, 6, 5 = 75 reps
Bodyweight dips in between the final sets of chin ups 3 x 10
I've been so focused on chin ups as of late that I've been neglecting dips. Dips are extremely important, just as important as the chins, and I've noticed that my progress on pressing movements has been so-so as of late, so I'm going to make sure that I re-incorporate the dips back in there, even if it is just for 3 sets. Mike Mentzer is quoted as saying that dips are the "squat for the upper body", and Wendler is also very big on these, stating that they are the best exercise for the triceps. I will definitely start training these again. Stronger triceps are crucial for pressing success.
By the way, no tire flips last week. Circumstances at work wouldn't allow me to get them in, but I will shoot for some this week, hopefully, if all goes well. I'm also on 3-11, so that should help with the recovery.
It's 3 x5 week, and a new wave, so the overhead press bumps up to 240 lbs. My cold is almost completely gone, but my shoulder is a bit stiff. I think I was laying on it last night in bed, and that stiffened it up.
Warm up sets
45 x 25
95 x 5
120 x 5
145 x 3
Working sets
155 x 5
180 x 5
205 x 6
I was a bit thrown off on the last set. Different gym, different feel on the barbell, and I asked my friend to count off reps, but he was doing it mentally, lol. I wanted to yell out, "count!". I was disappointed with this set, having previously done more reps at that weight. It could be many factors, including the cold I just went through, but for some reason, six reps it was. At least I'm over the requisite number, sigh...
Assistance work was not so disappointing.
Mil press was 60% of today's training max --> 145 lbs for 5 x 10
Bodweight chin ups mixing up both wide and close grip: 8, 7, 7, 6, 5, 6, 6, 6, 6, 7, 6, 5 = 75 reps
Bodyweight dips in between the final sets of chin ups 3 x 10
I've been so focused on chin ups as of late that I've been neglecting dips. Dips are extremely important, just as important as the chins, and I've noticed that my progress on pressing movements has been so-so as of late, so I'm going to make sure that I re-incorporate the dips back in there, even if it is just for 3 sets. Mike Mentzer is quoted as saying that dips are the "squat for the upper body", and Wendler is also very big on these, stating that they are the best exercise for the triceps. I will definitely start training these again. Stronger triceps are crucial for pressing success.
By the way, no tire flips last week. Circumstances at work wouldn't allow me to get them in, but I will shoot for some this week, hopefully, if all goes well. I'm also on 3-11, so that should help with the recovery.
Subscribe to:
Posts (Atom)