Friday, September 19, 2014

Fat Loss Training W18D2b

BW=131.6 kg / 290 lb

  • Log Clean & Press: 75 kg / 165 lb x1
  • Farmer's Hold: 117.5 kg / 259 lb x 6s, 5s
  • Plate Carry: 25kg / 55 lb x 50 ft x4
  • Farmer's Walk:
    • 72.5 kg / 160 lb x100 ft (28s)
    • 72.5 kg / 160 lb x100 ft (25s)
    • 72.5 kg / 160 lb x50 ft (18s) -- carried it up to the garage
  • Farmer's Hold: 80 kg / 176 lb x 20s
  • Volume: 75 kg + 7708 kg-yd + 48 kg-min / 165 + 16,957 lb-yd + 105 lb-min
  • Decent 3 day

This is what was supposed to be done as part of yesterday's work but I ran out of time.  Got it done today so Saturday is completely free.  Not happy about the paltry time on the 117.5 kg holds.

Thursday, September 18, 2014

Fat Loss Training W18D2

BW=132.2 kg / 291 lb
  • Log Clean & Press: 75 kg / 165 lb 2x1
  • Warmup, Continental C&P: 35x5, 45x3, 55, 65, 75
  • Continental Clean & Press:
    • 75 kg / 165 lb x4
    • 70 kg / 154 lb x5
    • 70 kg / 154 lb 2x4
  • Seated PBN:
    • 40 kg / 88 lb 2x10
    • 37.5 kg / 82 lb x10
  • Warmup, Deadlift: 70x3, 100x2, 120, 150, 170 (DOH)
  • Deadlift: 195 kg / 430 lb x8 (Straps, PR)
  • Rack DL: 110 kg / 242 lb 3x10 DOH
  • Volume: 8,750 kg / 19,250 lb in >52 min
  • Density: < 168 kg / min (370 lb / min)
  • Heart Rate: avg. 128, peak 165, burn >522
  • Good 3 day, but long
Due to upcoming Saturday commitments, I had to make some adjustments for this week.  Greg told me to hit Day 3 today since that's where I need the most work.  Unfortunately, Day 3 is at least a 2 hour training menu, and I had one hour to do it in.  I ended up doing the press work directly after work, and the deadlifts later in the evening book-ending a commitment I had.  I didn't get to the farmer's walks today, but I should be able to hit them Saturday evening.

My log press technique is a mess, and I think the only way for me to really get it fixed is to grease the groove.  I'm good for two ugly reps right now.  I got one on video and will be posting a form critique video.  If I can get the center of the log over the center of my hips more consistently, I can press it more often.  Unfortunately that's easier said than done.

Continental Clean and Press was affected by hitting the log first, so I counted the 75x4 as part of my volume work.  Somehow due to operator error I didn't press record like I thought I did on the 75 kg set.  Just as well because the clean was a mess as well.

Very pleased to set a new 8RM for conventional deads, that also rivals anything I've done with sumo.  In fact, I don't have any sumo records over a 5RM.  If things keep moving at this rate I might have an all time deadlift PR ahead of me in any form.  Granted it will be with straps, but I'm OK with that at the moment.

Wednesday, September 17, 2014

Fat Loss Training: W18D1

BW=133.4 kg / 294 lb
  • Circuit Training: 5 sets, 120/150 protocol
    • RDL: 110 kg / 242 lb x8 (hook grip from 3rd set)
    • Ext. ROM Push Up: BWx17,16,15,15,13 -- total 76
    • DB Lunges: BW + 25kg (55 lb) each hand x15 each leg
    • SG High Pull: 85 kg / 187 lb x5
  • Volume: 30,418 kg / 66,920 lb in 60 min
  • Density: 507 kg / min (1115 lb / min)
  • Heart Rate: avg. 145 BPM, peak 194 BPM, burn 832 Cal.
  • Good 3 day, sucking wind
Decent training day considering I didn't really do any true conditioning work last week.  I was gasping for breath pretty hard.  For the RDLs, I had to switch to hook grip starting at set 3, which let me focus more on the glutes and hams--and I'm feeling it today.  Push-ups were exactly 1 rep better than 2 weeks ago, with a slightly larger ROM.  Lunges were a bit more confident than the last time I tried this weight.  The snatch grip high pull felt really good at 85 kg, and probably have more in me.

I've rearranged the training area in the garage, and got rid of the punching bag since I really don't use it.  I may keep it for "sandbag" event training, although it is oversized for a 50 lb bag.  The arrangement gave me more room to set up the circuit, and a straighter shot for the lunges so I can get 8 reps per leg before I have to turn around instead of 2 per leg.  This in turn puts less stress on the grip.  I've got a few more strongman toys coming my way just before vacation, and I need some place to put them until I can make the outside more secure.

Saturday, September 13, 2014

Fat Loss Training: W17D3

BW=132.3 kg / 291 lb
  • Warmup, Continental Clean & Press: 35x5, 45x3, 55, 65
  • Continental Clean & Press:
    • 77 kg / 170 lb x3
    • 67 kg / 148 lb 5x3
  • Snatch Grip RDL: 100 kg / 220 lb 4x6
  • Axle Press:
    • 60 kg / 132 lb x8
    • 55 kg / 121 lb x8
    • 50 kg / 110 lb x8
  • Farmer's Hold: 117.5 kg / 259 lb x13s (PR)
  • Volume: 5,386 kg + 25 kg*min / 11,849 lb + 56 lb*min in 72 min
  • Density: 75 kg / min (165 lb / min)
  • Heart Rate: avg. 132 BPM, peak 171 BPM, burn 845 Cal
  • Good 3 day
So pressing an axle is easier for me than pressing a barbell.  Who knew?  Granted, I did think the bar was 18 kg when I got it (packaging said shipping weight was 37 lb).  I put it on the scale and found out it was 15 kg on the nose.  That's why you see the odd weights.  I thought I needed a pair of 1 kg plates to make it an even 20, when in fact it was the 2.5 kg plates I needed.

At any rate, 77 kg x3 push press after a continental clean was not bad.  The continental clean is also somewhat less awkward than I was expecting.  It's not to say it isn't awkward, just not as bad as I thought.  I can see progress on this working a bit more quickly than regular pressing.  The axle strict pressing I did later was also more than I normally would have been able to do at that point in the training.

I applied some technique changes to the farmer's hold I saw Kalle post on the Facebook group, and it added another 10 seconds on to what I would normally have been able to do.  At this point it's about building up toughness.

Friday, September 12, 2014

Fat Loss Training: W17D2

BW=132.2 kg / 291 lb
  • Warmup, Press: 40x4, 50x3, 60, 70
  • Press:
    • 75 kg / 165 lb
    • 80 kg / 176 lb x0
    • 65 kg / 143 lb 4x2
  • Snatch Grip RDL: 100 kg / 220 lb 4x6
  • Z Press:
    • 50 kg / 110 lb x8
    • 45 kg / 99 lb 2x8
  • Circuit: 5 sets, 150 protocol
    • BW Squat: x10
    • Hammer Curl: 20 kg / 44 lb x10 (set 1), 15 kg / 33 lb x10 (all the rest)
  • Volume: 11,965 kg / 26,323 lb in 65 min
  • Density: 184 kg / min (404 lb / min)
  • Heart Rate: avg. 128 BPM, peak 160 BPM, burn 709 Cal
  • Good 3 day
I'm questioning the wisdom of doing the super tight grip on the overhead press.  Not because I need to build it up to make good use of it, but because of where my grip is going to be in strongman competitions.  The log has my hands smack in the middle of the inside knurling.  The axle has to be cleaned first which means my hands are going to be roughly in the same place.  I need to get stronger at those positions, and I need to start cleaning the bar even for regular presses.  These are all skills I will need in competition, and I need to get better in that way.

The bruising has come to the surface on my calf now, and it's a pretty purple mess.  My wife suggested I tell people I got the bruise trying out a new position and it didn't quite work out.  While not technically a lie, just let people's imaginations fill the rest.  I'm thinking that will go over really well in church.

Wednesday, September 10, 2014

Fat Loss Training: W17D1 -- It's Brotastic Baby

BW=132.9 kg / 293 lb

  • Warmup, Z-Press: bar x5, 40x3
  • Z-Press:
    • 55 kg / 121 lb x9
    • 50 kg / 110 lb x10
    • 45 kg / 99 lb x12
  • Incline Press: 60 kg / 132 lb 3x10
  • Triceps Push Down:
    • 50 lb band (green) 2x10 palms down, 2s pause at bottom
    • 50 lb band (green) 2x10 hammer grip, 20s pause at bottom
  • Barbell Curl: bar x50
  • Volume: 5,102 kg / 11,225 lb in 48 min
  • Density: 106 kg / min (234 lb / min)
  • Heart Rate: avg. 118 BPM, peak 153 BPM, burn 452 Cal
  • Good 3 day

Working around the calf today, my assignment was to go bro style and go for a 2 mile walk afterwards.  While the weights aren't that heavy, it was still challenging.  I tried out the Zadrunas Press today, and likely need to tighten up form.  Video will be uploaded when I get around to it, but I'm a bit busy at the moment.  The training plan was based off of Cube for Strongman 2.0 press rep day, minus a couple exercises (dips and lateral shoulder raises).


It will be awesome when I can do the Z Press with the log for 3x10.  For now, I think my working every day max for the Z Press will be something like 70 kg.  All in all not a bad day.

Saturday, September 6, 2014

Fat Loss Training: W16D3 Ouch!

BW = 132.3 kg / 291 lb
  • Warmup, Push Press: 40x5, 50x3, 60
  • Push Press:
    • 70 kg / 154 lb 8RM
    • 70 kg / 154 lb 3x6
  • Seated PBN: 35 kg / 77 lb 3x12
  • Warmup, Deadlift: 70x3, 100x2, 120, 150
  • Deadlift:
    • 175 kg / 385 lb x7
    • 170 kg / 374 lb x5 (170kg for 12RM)
  • DOH Block Pulls: 105 kg / 231 lb 3x12
  • Plate Carry: 50 kg x 50ft x2
  • Farmer's Walk: 70 kg x 100ft x2
  • Plate Carry: 50 kg x 50ft x2 -- this time injured for an added challenge
  • Volume: 10,025 kg + 8,000 kg-yd / 22,055 lb + 17,600 lb-yd in 104 min
  • Density: 173 kg / min (381 lb / min)
  • Heart Rate: avg. 142 BPM, peak 174 BPM, burn 1380 Cal
  • Good 3 day
  • Walk: 24 min, 1.7km, burn 287 Cal
The training day that would never end...  While it took a long time to complete, I felt good doing it until Farmer's Walks.  On my speed sets at 70 kg, I was trying to go as fast as I could.  Problem is that my stride got too long and a plate smacked into my calf while it was fully stretched and working.  It took a few minutes to get it to calm down enough to slowly finish the stretch and put everything back in the garage.  I was hobbling as best I could.  The walk after all that training was mostly to get blood moving in the calf.  It seemed to loosen up a little bit and then get tight again as I rested.

For the first time in forever, I didn't bother putting everything away in the garage.  The calf likely to be real stiff and hurt for a few days.  On the good news, my log from Beast Metals arrives on Monday.  It's been a pleasure working with them, and I've got another order I'm going to make the same day.