Building High-Performance Muscle™
Training Logs
 
Training for 175lb Arnold Strongman World Championship (2013)
 

hastalles
Level 1

Join date: May 2010
Location:
Posts: 1426

Awesome deadlifts man.

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

hastalles wrote:
Awesome deadlifts man.


Thanks!

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977



some of the throwing from yesterday. my technique is awful but i just show up and throw once or twice a year now.....

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

MONDAY, APRIL 16, 2012

Squat day
Upper back is so damn tight and sore from the highland games still I knew back squats would be fun

Power Snatch

95x3
115x3
135x3
155x1
165x1
170x1 PR but big press out lol not going to count it

Back squat

135x3
225x3
285x3
325x3
365x5 wanted 10, but I couldn't keep my back tight. I knew I wouldn't be 100%

5 second paused front squats

225x3
225x3
275x3 PR





these are brutal..... my abs felt like they wanted to die

hanging leg raise

3x10

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

TUESDAY, APRIL 17, 2012

Putting in Overhead work
Upper back is still TOAST just wanted to nap but I got my MaxForce N.O to carry me through!

12" Log Strict press

95x5
155x3
175x3
200x7

15lbs heavier and 2 less reps sounds about right..........

12" circus db

130x4 PR+1 rep still sucks but better is better

Happy I was able to press out reps on the db brute strength is up, need better technique badly







circuit

1 arm overhead press strict

db lateral raises

bb front raises

3x8 done fast

As I recover I will up the volume. Trying to save up for a big deadlift day Thursday.....

Weight was 182 this morning I walk A LOT for work lately. Guess I need to up my calories. Don't mind if I do

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9678

Solid work

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TheTexican
Level 4

Join date: Mar 2007
Location: Texas, USA
Posts: 1212

I'm a fan of the kilt. Super jelly of your styles.

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

thanks guys!

It is fun too wear a kilt and be cool with instagram brah haha

little bit more of a write up and more pics here


http://kallebeckstrength.blogs...

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

I just can't wait to deadlift tonight! week 4 is the make or break week I've found in this program

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

deadlifts? damn near killed me
This was Thursday. Good ole week 4 of coan/philipi deadlift routine when you want too increase your deadlift by another 40lbs. Is fucking tough, it sucks it makes you feel like dog shit for a week and that is if you actually get the reps in......

BW 182

Deadlift

135x5
135x3
225x3
315x3
365x2
425x2
485x2
545x2

455 3x3

stiff legs

365 3x3

25lb medcine ball slams

50 in 83 seconds (pr lol)

I missed 545 the first time and got my head right i decided to pull till i die and it went up...... very exhausting and taxing workout. So exhausting it took me 3 days to write it down

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

MONDAY, APRIL 23, 2012

Birthday events in the heat
Saturday...... Wake up my whole body hurts my head feels cloudy and a bit disconnected from my body. Between winning my highland games which made my upper back hurt down to the bone the deadlifts on Thursday made the rest of my body feel the same way. Yup I must be 5 weeks out from a contest feels about right.

Big breakfast 4 cups of coffee 2 scoops of Max Force and lets go


It got up to almost 100* at my house it was rough but hey i got to work on my much needed tan!

Axle press

tried cleaning it but it just jacked my wrist up so i went out of the rack again and mummified my wrists like I have been doing.

123x5
173x3
203x3 felt heavy..... great
223x9 got a decent rhythm still felt a little off missed the 10th which would have been a 10lb pr over last week which felt EASY i feel beat up and as my upper back tired my rack got lower so thats why i missed the 10th. Happy it went as well as it did

Yoke 60ft

330x1
470x2 this felt shitty
660x about 10ft knew i didn't have it in me today. I did 600 no belt 2 weeks ago so yoke is better just need to train it smarter

Keg carry

WA strongest Apple has a keg carry and load 4 kegs 180,200,220,250 staggered from 10-25ft away and loaded onto a 50" platform. All i have right now is a 250 keg so I

went carry it
25ft mock load
20ft mock load
16ft mock load
12ft mock load

felt pretty easy

waited awhile

carried it 100 ft back to the garage. damn near sprinted with it. I remember last time I was in the 175s a 250 keg i had to waddle with now it feels like play weight





I also swung on monkey bars cause its my damn birthday and I am feeling old.

I am much better now then I was as a kid






Went out for my birthday and had a lot of fun! Met a lot of new people. When your short it happens every time when people have heard about me or seen pictures they always think I am going to be bigger than I am lol. Nope I am 5'6 on tall days and just over 180lbs. I'm built like an action figure just actual size .

I think I've done more celebrating for this birthday than any other going out to dinner at my favorite restaurant tonight then I am back on the grind. this cycle of training will be amazing I've gotten lean for me now it is time to get shredded brah and stronger than ever.......

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

My next contest

5th Annual Washington?s Strongest Apple
Des Moines, WA
June 2nd

660 yoke 80ft
425 deadlift for reps
130lb circus db for reps
240 farmers walk 160ft turn at 80
Keg carry

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krazykoukides
Level 1

Join date: May 2008
Location: New York, USA
Posts: 1440

Kalle wrote:
thanks guys!

It is fun too wear a kilt and be cool with instagram brah haha

little bit more of a write up and more pics here


http://kallebeckstrength.blogs...



You look thick as hell in that picture , man. You own that 'power' look , for sure. I'm totally jealous!

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

krazykoukides wrote:
Kalle wrote:
thanks guys!

It is fun too wear a kilt and be cool with instagram brah haha

little bit more of a write up and more pics here


http://kallebeckstrength.blogs...



You look thick as hell in that picture , man. You own that 'power' look , for sure. I'm totally jealous!



Thanks man, I train for power so I guess it works out! Been working at this for 6 years now and still got a long way to go. Funny I'm the lightest I've been since I started strongman lol

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

MONDAY, APRIL 23, 2012

3 sets of 20 on squats is never a good idea
Sleep would have probably been more beneficial than squats but these knees ain't gonna disappear by themselves

Front squat

135x5
225x3
285x3
315x3
335x1 felt hard..... I can hit this for an easy 5

decided to punish myself for feeling weak.

body weight on bar back squats (185)

hanging leg raise

2x12

3x20 it wasn't hard but i literally feel down walking up my stairs to go to the shower. I want to do a set of 100 one day when I really hate myself. Work is going to be wonderful today with 2.5 hours of sleep and SORE legs but it's all worth it. Celebrating done! 26 was by far my favorite year yet but 27 has been just amazing so far. I got big goals this year and I will make them all happen

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

I attempted to train shoulders Tuesday but damn I am over trained! i hit 215x4 log strict which is actually pretty good but I felt so awful i stopped. been trying to get as much sleep as possible. I got a show in a few weeks and I won't be beat! I will probably just rest till Saturday

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

THURSDAY, APRIL 26 2012

Deadlifts cause I have too
Planned on taking the whole week off but Wednesday I got 10 hours of sleep and felt good.

Deadlifts

Just a belt no stappys

135x5
135x5
225x5
315x3
365x3
425 3 sets of 5

Felt odd to pull mixed grip again felt SLOW but strong,

Stiff leg deadlifts

315 3x3

1 arm db row

70lb kettlebell 2x8
155lb db 20 reps with right arm 10 with left
70lb kettlebell 20 reps with left arm

pull ups

70lb kettle bell swings 75 swings

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

SUNDAY, APRIL 29, 2012

WA Strongest Apple training 5 weeks out
Decided to keep it light on moving events with how beat up I have been. I got to work on mainly my foot speed anyway.

Yoke walk 60' turn go back 120' total

330x1
470x1
540x1 both were about 11 seconds..... need to get faster

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9678

Strong shit

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wiggles
Level 3

Join date: Oct 2009
Location: Tennessee, USA
Posts: 965

I hear ya on the getting faster at the yoke. I need to work on that myself. Guess it comes with time? Oh and I'm sure a boatload of core work.

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

Thanks Spar

Wiggles yeah lots of core work, i mean I got short little legs they can only move so fast but I am working on it lol

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

MONDAY, APRIL 30TH, 2012

squats squats squats
Front Squat no belt
135x5
185x3
225x3
275x3
315x3 PR
335x1 PR

Practice kb snatches

yeah i don't know how to do these......

Back squat

225 3 sets of 20

This was tough, I feel better this morning than I thought I would this morning. Sure tomorrow will be worse. Walking back to the squat rack was the worst part


Ab pulldowns

3x15

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

Back is looking pretty thick IMO, I really need to start doing more upper body ACC work again my shoulders/triceps/etc are lagging again

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Kalle
Level 4

Join date: Feb 2006
Location: California, USA
Posts: 4977

TUESDAY, MAY 1, 2012

Learning to jerk it with wobbly legs
Surprisngly not very sore today after squats yesterday. That is unless I have to bend down or walk up stairs... Also blew out another pair of jeans today.

Axle Press

123x5
173x3
193x3
213x3
240x5 PR

not very explosive, basically push pressed

Close grip sling shot bench

135x5
225x3
275 3x3

3x8 circuit of

db lateral raises
incline db flies
incline db reverse flies
hammer curls

My upper body is weak right now, overhead is still ok since I get good leg drive but lockouts feel soft. With my wrist injury it was preventing me from doing much upperbody work the last month or so and it shows. Time to build back up!

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