Join date: Dec 2011
Location: Washington, USA
Posts: 119
Sunday 11-4-11
Shoulders and triceps
Strict overhead press (SOHP)/REAR FLY superset (SS)30xgiven reps post each set
45x5
135x5
185x5 tough
195x6 easy til #6
205x4 easy til 4
225x2 tough
happy considering I had a major shoulder inj. 2.5 months ago.
DB skull crushers
50x8easy
60x6
70x4 tough
75x2 TOUGH!
Join date: Dec 2011
Location: Washington, USA
Posts: 119
A little bit more on me. My contest history is below.
2006
Oregon's Strongest beaver, Corvallis, OR
wt class- unlimited (bodyweight-190lbs)
place-11th of 13
Comments-first show and I picked one of the hardest chows in the country.
2007
Golden state's Strongest man, Fresno, CA
Wt Class-231 (202)
Place-11th of 18
Comments- Another high level show. I showed with an impressive performance and the president of NAS gave me a special invited to Teen Nationals.
Westcoast Strongest Man, Auburn, WA
Wt Class-200 (195)
Place- 1st of 5
Comments-This was the week before Teen nationals.
Teen Nationals, Whitchita, KS
Wt Class-Unlimited (202 in jeans so I could make the 200lbs cut off)
Place-1st of 23
Comments-First and only teen show in my carrier.
2008
Golden State Strongest, Fresno, CA
Wt Class-231 (220)
Place-1st of 25
Comments- Thought I went pro here but there was a misunderstanding and I did not. Beat many people who had beat me a year earlier.
Washington's strongest Apple, Des Moines, WA
Wt Class-265 (232)
Place-2nd of 7
Comments-First HW show, I had to weight in a second time because the first time I was too light to compete as a HW.
Rainiers strongest Man, Sumner, WA
Wt Class-250 (225)
Place-1st of 20
Comments-Prep for Nationals.
North American Nationals (NAS Nats), SLC, UT
Wt Class-231 (215)
Place-6th of 53
Comments- Very disappointed but Learned a lot at this level of competition.
2009
Washingtons Strongest Apple, Des Moines, WA
Wt Class-265 (255)
Place-1st of 12
Comments-Beat a now top 5 HW pro at this show. Very strong performance. won 3 of 4 events
Rainier's Strongest Man, Sumner, WA
Wt Class-250 (245)
Place-1st of 17
Comments-Won Every event in the contest.
Rib breaker challenge, Kennewick, WA
Wt Class-231 (231)
Place-1st of 7
Comments- won every event.
NAS Nats, Lafeyette, LA
Wt Class-231 (231)
Place-2nd of 53
Comments-Very tough feild, nationals is always that hardest contest to win because if you have one bad event you will lose the whole show. I won 2 of 5 events.
2010
Snowman invitational strongman, Nampa, ID
Wt Class-265 (232)
Place- 2nd of 8
Comments- won 4 of 6 events, was recovering from torn teres minor so didnt do so well on the overhead pressing event which brought my overall place down. I was 1 point out from first which is VERY close in strongman terms.
Washingtons strongest Apple, Des Moines, WA
Wt Class-265 (235)
Place- 1st of 12
Comments- Decisive victory. Not a very close show.
Sequim strongman show, Sequim, WA
Wt Class-231 (230)
Place-1st of 7
Comments-Won 4 of 5 events and put quite a show on for the crowd as always.
NAS Nats, Reno, NV
Wt Class-231 (228)
Place-1st of 54
Comments-Decisive victory. won 3 of 7 events on a national level. Qualified for Am. worlds @ Arnold Classic.
2011
Am. World championships, Columbus, OH
Wt Class-unlimited (220)
Place- 37th of 60
Comments- Very disappointing show, as can be seen I lost a lot of weight right before the show, I got rather sick but decided to give it a shot anyway, I am not a quitter. I was the second lightest person there and beat some of the worlds top competitors even in a weakened state.
America's Strongest Man 105kg/231lbs (LW pro nationals)
Tunica, MS
wt. Class-231 lbs/105kg
Place- 1st of 10
Comments- I was pleased to be one of the few that was able to become a national champion at the pro level only a year after turning pro.
Join date: Dec 2011
Location: Washington, USA
Posts: 119
12-8-11
core complex
12-9-11
Farmers Slick 1' and 7/8" handles (weight per hand)
110x220ft
180x110 no chalk HARD!
180x110 Chalk, EASY!
230x220 on drop at 180ft, try again!
230x220 same! DANG THESE HANDLES ARE HARD!
Very happy with how hard these handles are, I am not worried cause I know I have one of the best grips in America. I am excited to have such a challenging piece of equipment to work with!
Snatches
worked up to 100kg, misses 110kg several times, my pull was all wrong, tired.
Join date: Dec 2011
Location: Washington, USA
Posts: 119
Sunday 12-12-11
Legs and lower back
One of the worst workouts I have had in months, pitiful lifting for me.
Straight leg deadlifts
135x8
225x8
315x8
405x6
315x10,10
Front squats
135x8
225x8 tough!?
275x3 legs all over the place, felt like death!
Called it. Bad day, felt shakey. Everyone has bad days?. Most of mine come the day after awesome workouts.
Join date: Dec 2011
Location: Washington, USA
Posts: 119
12-14-11
back and bicep
bunch of stuff, didnt keep up with it cause I have been away from internet for a while.
did not have an excellent first workout so I came back for a second workout that evening.
lat pull downs wide grip
210x10,10,10,10
narrow grip lat rows
225x10,10,10,10
hammer strength low row
90x15,15,15,15
12-16-11
events (log and yoke)
log
180x5
230x5
250x5 all one motion (technical one-mot. PR)
250x5 4 one motion
250x5 4 one mot.
yoke
335x60ft
515x60ft
695x60ft
785x60ft x2
all sets felt good.
12-17-11
shoulders and triceps @ Flex wheeler fitness Tacoma, WA
push jerk
135x8
225x5
275x3
315x4 paused and lost the 5th. eh. felt strong and did well for pressing a lot the day before!
seated hammer strength shoulder press
90x8
180x8
230x8
270x2 my shoulder started to hurt so I backed off
180x8,8
laterals and rear raises
35x8/8,8/8,8/8,8/8
tricep kickbacks
45x8,8,8
narrow grip Bench with Ben Rice
225x6
255x5
275x3-5 donno
315x1
335x1 UGLY! Donno what happened but totally misgrooved.
Stretch, out!
12-19-11
legs and low back
narrow stance squat
135x8
225x8 felt really good!
315x8 back and hips popped a lot!
BELT ON
365x5,5,5
405x5
3.5" deficit deadlifts
225x8
315x8
405x5something in this set felt REALLY GOOD! everything was right.
455x5,5,5
495x4 + 1 hitched My back was TOAST!
wrist curls/rev wrist curl SS
45x10,10,10/25x10,10,10
leg lifts w/ partner throwing them back down 30,25,25
yoga ball crunches 20,20,20,20
heel touches 50,50,50
russian twist w/12lbs med ball 11,10,9,8,7,6,5,4,3,2,1
bridge to nose touchx5
neck rolls 10 each side
12-21-11
back and biceps
wide grip lat rows (slight cheating)
135x8
225x8
300x8
340x6
360x4
390x2 more cheating/300x8 drop set
med grip lat pull downs
300x8
340x7
370x4
390x2/300x8 drop set
rev grip BB curls
30x8 no pain....
60x8... no pain :)
90x8 YES!!!!!
I am proclaiming my forearm is now better, I had to take these out for over 2 years cause I had done something to my forearm that made me unable to do these even with 45lbs.
norm grip BB curl
90x10 "for funsies"
Was a little bummed I chested on some of my sets so that night i did pull ups
Pull ups
bwx8,20 called it good.
Planning on an early morning imperial session with HIGA 6am tomorrow! WOOOO!!!!
I will start putting more vids together, I have been visiting family a lot and forgot my camera at home... HOW DARE I!?
Vid from Stans
Caleb Ralston @ Believe Media does an excellent job editing!
Join date: Dec 2011
Location: Washington, USA
Posts: 119
12-23-11 EVENTS
Log
180x5
230x5
260x5 UGLY! 38seconds?
260x5 better 29 seconds
260x5 best 25sec.--> 3 one-motions in this set. technical PR
rear raises here and there, nothing else cause my girlfriend decided to train and she also decided to enter the contest being held Jan 21st @ Imperial Crossfit/Fitness in Kent. I was busy training her.
Join date: Dec 2011
Location: Washington, USA
Posts: 119
1/2/12
legs and low back
narrow stance low front box squats (deep!)
135x5
225x5
stretch
275x5x3sets
315x5 HARD!
Romanian Deadlift
135x5
225x5
315x5
405x8 hams are a little tight
495x6 wow, I didnt think I'd get this!
545x4 last one was a little hitched, my abs are weak in this motion.
565x2 beltless, abs are a little weak.
stretch and spot Ben Rice for a few sets, his bench is coming along!
Join date: Dec 2011
Location: Washington, USA
Posts: 119
1/4/12
back and biceps
bent rows wide grip
135x8
225x8
275x6
315x4
very BB-er thing to do but I dropped the weight cause I was not feeling the motion in my muscles
225x8
narrow grip pull ups palms facing each other
45x8
70x6
90x3+.9 of a rep, so close!
100x2+.99 of a rep! AGH!
My biceps are going dead on some of these motions even after 3-4 reps, but they are getting better, I had some nerve issues with them after I hurt my shoulder.
wide palms in rows for mid back development (a weak spot that causes me pain due to under-development)
90x10
140x10,10,10,12
Join date: Dec 2011
Location: Washington, USA
Posts: 119
1-5-12
BAD NEWS
I strained my left hamstring riding my bike when I slipped on ice. So mad about ti but eh, got to my chiro and I am feeling better.
however, this is a good opportunity for others to see what I do when this happens.
Treatment plan
1-eat ibuprofen every 4-6hrs (I am not a fan of ANY pain killer but I am using it for it as a NSAID)
2-ice
3- elevate when easy to do so
4-DMSO and ibuprofen (topical)
5- REST! and hope... I have never got a strain in my hamstring before.
video from a few weeks ago of Ben Rice (World class deadlifter/4x WABDL World Champion @198+220)
