The Intelligent & Relentless Pursuit of Muscle™
Training Logs
 
Strongman Log!
1 2 Next Last
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

Been keeping a training log for 8 months now, but decided I'd start sharing it with an audience, in spite of how many people come along!
20 yrs old
220-231 BW
5'9"

10/8/12
deadlifts
135x5
225x3
315x3
365x2
405x10, brutal

speed pulls w/ 3.5 in defecit+35lbs chains
245x8x2

DB rows
90x10
100+chainsx8,8,8
drop set
90x10

reverse lunge/hip thrust super set
reverse lunge 40 DBx10
hip thrust w/ axle 123x15
no break between each exercise, but 30-1 min rest between each entire complex
blew my hips up and glutes from these!

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

10/9/12
SOHP
45x8
135x5
155x3
185x5
200x5
215x5, felt good

floor tricep extensions (i stacked 4 2in bumper plates on one another for back support, and attached 30lbs of chains to a 25lb plate and performed one arm behind the head extensions with it while coming to a dead stop with the plate on the bumpers letting the chains pile on the floor; really helped my overhead lockout!)

25 chain 3x6/failure

floor press w/ chains
185x3,3,3
235x3,3,3,2, failure!

front raises
10x12
40x6,6,6

side raises
40x6
drop set
25x6
15x6
10x15

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

10/10/12
front squats (2nd time doing clean grip)
45x8
135x5, hips feel tight
225x3
275x2
315x2 easy
340x4x1

pause front squats 35 in chains
275x1 loooong pause, like near 10 seconds, nearly passed out
275x2, all paused
275x3!

100 rep back squats (impromptu, but suddenly felt the urge to kill myself via lactic acid+ make sure i get ALL the glycogen out! :))
135x20
145x20, gahh
155x20, the pain!
165x20 cramping begins
175x20, relief!

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

10/15/12
morning cardio right after waking up (low intensity)

Events

Farmers
115x110ft
165x110ft
205x110ft
255x110ft,110ft,110ft,110ft

135x580ft 3 drops painful

EDIT
ended up doing random one arm axle work

one arm axle clean and press
123x1 both arms
133x1 both arms
148x1 right arm

one arm axle snatch
123x1 both arms

Tire
700x5,5,5,5,5
x10 with plyo jumps onto tire after each rep


  Post New Thread | Reply | Quote | Report
 

csulli
Level 1

Join date: May 2012
Posts: 7666

In. Keep this thing updated!

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

csulli wrote:
In. Keep this thing updated!


Awesome. I'd like to know more about my audience (lol), tell me some stuff about yourself, I am interested!

  Post New Thread | Reply | Quote | Report
 

csulli
Level 1

Join date: May 2012
Posts: 7666

strongmanvinny wrote:
Awesome. I'd like to know more about my audience (lol), tell me some stuff about yourself, I am interested!


Lifted for years, but only recently started getting serious. Doing powerlifting, but let's be honest, strongman is the coolest, thus my excitement at someone actually keeping a strongman training log on here. I haven't gotten into strongman hardly at all yet, just dabbled a bit with some atlas stones and farmer's walk in training. My overhead press definitely has a long way to go.

Anyway, nice lifting so far, I'll be keeping an eye out here for any good strongman training secrets I can steal lol.

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

csulli wrote:
strongmanvinny wrote:
Awesome. I'd like to know more about my audience (lol), tell me some stuff about yourself, I am interested!


Lifted for years, but only recently started getting serious. Doing powerlifting, but let's be honest, strongman is the coolest, thus my excitement at someone actually keeping a strongman training log on here. I haven't gotten into strongman hardly at all yet, just dabbled a bit with some atlas stones and farmer's walk in training. My overhead press definitely has a long way to go.

Anyway, nice lifting so far, I'll be keeping an eye out here for any good strongman training secrets I can steal lol.


Good to have someone like you along for sure. I should've probably elaborated a bit more in the start of the log on my backround but I suppose I may aswell do it now.
I've been lifting casually since I was 14, but only started doing strongman training about a year ago. I think I started out pretty strong at my age, but I was a pretty chubby kid (195 when i started!); albeit a 200lb bench press without every touching weights!

500 deadlift
455 back squat (i back squat probably once a year)
385 arm over arm front squat
365 clean grip FS
295 power clean, 305 hang
315x4 jerk/ohp
255 strict
365 bench (probably only around 335-350 atm)

that's all i can think of for now!

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

10/17/12
jumped into this workout with super sore calves, hips, side delts and traps from heavy event training after a week off prior

SOHP
45x8
135x5
185x2
205x3
230x3, technical PR, but I have done 245 for 2 sets of 2 6 months ago, no idea where my strict pressing strength went :/

seated dumbbell press without back support
40x6
90x1 LOL! not happy with this...

pissed off bench pressing all reps paused
135x8,8
205x3
235x1
275x1
315x1, rep was disturbingly slow WITH a pause!

275 22 in chains 6x1(paused)

lying dumbbbell floor extensions w/ chains
40x6,6,6

Decided to finish the workout with a pain superset (with axle upright rows and front raises) no rests at all between any of it

upright rows
103x8
front raise
40x8 (both hands simultaneously)

upright rows
83x10
front raise
25x10

upright rows
53x12
front raise
15x12

upright rows
33x15
front raise
10x15

DONE.

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

11/19/12
deadlifts
135x5
225x5
315x3
365x3
405x11, PR, felt like i had 12 in me, but i was gassed off the floor

pause deadlifts standing on 45lb plates w/ controlled eccentric(inspired by ben rice!)
315x3,4,4,4 dizzy on all sets

squat jumps
4x3

GHR
x6,6,6

hypers
bwx15
25x15
40x15
40x15
drop set
25x15
bwx15
x25, mmm lower back pump!

ab rollouts
x8,6 cramp,6,6

oblique side bends
25x20,20

side planks
30s/30s



  Post New Thread | Reply | Quote | Report
 

csulli
Level 1

Join date: May 2012
Posts: 7666

You musta had a huge erector pump after that.

Btw, how often do you train push press vs strict press?

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

csulli wrote:
You musta had a huge erector pump after that.

Btw, how often do you train push press vs strict press?


I strict press or jerk depending on what I want to work on primarily. At the moment, I really want to get my static strength up, so I'll be doing strict for a bit. I don't neglect jerks or dynamic pressing though; on event days I'll axle c&p fairly often, so I'll go heavy enough to where a jerk is required. But again, the aforementioned reasons designates what gets worked on, as it seems for me that if I train both equally, neither seem to get any better.

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

10/22/12
shittiest workout i've had in a LONGGGG time

seated DB military
35x12
50x5
70x3
90x3
100x3
120x could not even get them to my shoulder!
100x0! NO power at all today

close grip bench
135x5
225x3, paused reps
275x3x3, paused!

incline tate presses
35x8
45x8
60x8,8

rear delt flyes
35x8
drop set
30x8
20x10
15x10, very hard

felt like death after the workout, everyone has bad days i suppose

  Post New Thread | Reply | Quote | Report
 

Ambugaton
Level 4

Join date: Apr 2011
Posts: 714

In. Good volume, heavy weight. Keep posting.

  Post New Thread | Reply | Quote | Report
 

rich1915
Level

Join date: Jul 2012
Posts: 4

In. Always wanted to get into strongman. Glad to see someone keeping a log on this site. Strong like bull you are

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

Schedule has been absolute crap lately, slowly getting back on the wagon after stress/other bullshit..

10/24/12
javorek barbell complex w/ 155lbs:

i'm doing this because my body is feeling like crap from me just going going going going and going with hard training, and in some ways this is a bit of a active recovery/deload sort of workout to keep my body in motion, but just slow down the train a bit. i feel this little complex is a great way to do that.

for those who don't know, the particular complex i did involved parameters of 5,4,3,2, and 1 rep(s) performed with 4 different exercises;cleans,overhead presses,back squats,bent over rows, all done after another with no rest. after all 5 reps with all 4 exercises are done i'm allowed a 10 second rest followed with me repeating the complex but with 4 reps, and so on until i reach 1. it's KILLER conditioning and really implements the entire body in a way that is really conducive to strongman conditioning and overall fitness.

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

10/25/12
low back has been tight/in pain lately and my thoracic spine feels CONGESTED (only way i could describe it, i feel just inflexible in the upper back)

Front Squats
135x5
225x3
275x3
315x3,3,5

these were all bar none the most sluggish front squats i have performed in a very long time
the weights werent heavy, but the second i went to squat, i wanted absolutely nothing to do with the workout. i just wanted to rerack the weights and call it, but alas my resolve came through and i sucked it up regardless of how i felt.

box front squats w/ pause (13 inch box)
225x1
300x1
300 30lbs in chains 6x1 HARD!


DB lunges
40x12
90x12
90x8, strained my right glute here, nothing too serious hopefully

DB rows
90x10
100x12
125 20lbs chains x8, controlled eccentric and con, SUPER TOUGH! love these
125x8, controlled con/eccentric

followed this workout up with EXTRA foam rolling! MMMM nothing like a soothing myofascial release for dem glutes! (sarcasm)

easing back into things

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

10/28/12

stones (these were not loaded onto a platform, instead i just did rep work with full extension of the stone)
160x3-4
tacky on
245x1x6
300x1


farmers
120x120ft
165x120ft
205x80ft
255x80ft sloppy, but very fast pick
255x80ft better
270x80ft

165x100ft messy turn
165x100ft better turn
165x100ft swift turn

Tire
690x80ft sprint, no idea what my time was, trained alone
690x80ft sprint
*both sets consisted of probably like 6-8 reps for the entire 80 feet

I normally wouldn't include this portion, but after all of this, it is a huge hassle putting all of this equipment back, especially alone; so much so that it could be considered as part of the workout.

ROLLING A 700LB TIRE 150 FEET UP A GRASS INCLINE! took about 15 minutes, felt like some weird crossfit workout that nobody would ever do (lol)

165 farmers up fairly steep driveway

glute(s) are still a bit achy

  Post New Thread | Reply | Quote | Report
 

DerbyGirlSkava
Level

Join date: Oct 2012
Posts: 9

Dang, sounds brutal.

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

HALLOWEEN DEADLIFTS!
135x5
225x3
315x3
365x1
435x1
460x1
485x1, not bad, heavier to come soon

ONE single with 460x1 35 in chains (somehow thought i could do 5 sets of singles with that weight, NOT HAPPENING!)

snatch grip deadlifts standing on 4 inch box/deficit w/ 35 in chains
225x6
300x6 tough
350x6,6 BRUTAL NOSE BLEED! HALLOWEEN SURPRISE?!

hypers
bwx8
40x8
not feeling these, wanna try something i havent done in a while..

good mornings w/ axle
33x10
123x8
143x6
173x5
drop set
123x8

reverse grip BB rows
135x10
185x8,8
drop set
135x16

calling it for the majority of the workout, totally fried, dont need to overtrain

BUT i do miss my biceps, so i will be adding them a bit on deadlift days
supinated dumbbell curls
40x8 both arms simultaneously
40x8

core stuff
sit ups with DB in one hand
5x10
10x10,10

DB side bends
40x10
70x8
90x8,8

DONE

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

11/2/12
sohp
135x3
155x3
185x3
205x1
225x4, extremely close to 5, pissed i missed it

floor press rack lockouts
205x3
295x3
345x2
365x2

Z presses
135x8
155x3
185x5, tough
160 20 in chains, x5,4,4 failure!

BTH tricep dumbbell extensions
100x12,8,5
90x4 all sets with all weights done to failure

front raise
40x14,12,12

bentover rear delt flyes
25x8,8,8

seated side laterals (one arm at a time drop setted immediately to next weight)
40x5
25x8
10x8
5x12
^ then left arm

finished!

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

11/5/12
LEGS - left ankle kind of bugging me, gonna give it a go though

Front Squats
135x3 ankle hurting
225x3 right quad acting up?
225x3, better
275x1
315x1 feeling very tight all over
340x1 easy
370x1 PR for clean grip!

Deads on 3" deficit w/ 2" axle double overhand
123x10
213x3
263x1
333x1
having a little TOO much fun now with this

363x SO CLOSE BAH

RDL's on 3" deficit w/2" axle double overhand
283x5 grip getting weaker on last reps
263x5,5,5

front split lunge (clean front squat bar position)
135x8(per leg) holy SHIT these are hard!!!
135x8 these are so tough i have to put the bar back and rest 30 seconds before i go to the next leg!

calling it good

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

BIRTHDAY FARMERS!

Farmers (need to bring these up the most right now) done inside garage and out into driveway cuz of dumb wind
115x60ft
165x60ft
165x60ft better got a stinger in neck BAAAAAAD cant even look up without severe pain
whatever!
MORE WEIGHT!
215x60ft
215x60ft shocked with my speed on this set, fast!
270x60ft, dropped at halfway, repick, fastest ever with this weight!
255x60ft no drop turn
255x60ft

grip stuff
hand lever (made from one oly barbell sleeve with weight and collar on end, weighs like 5-8lbs empty)
2.5x15/15
x15/15

no other event work, body is in bad need of a deload so to speak

  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

11/12/12
got home after a long day and took a much longer than intended nap at around 2 pm, woke up and decided to get a workout in. *just realized i only had about 850 calories in my body when i did this workout at around 6pm!*

Deadlifts
135x5
225x3
315x3
365x3
405x1
455x1
500x1 surprisingly fast off the floor, slow as hell lockout but a very strong pull
held the rep at the top for like a minute without any problem, i guess that's the grip in me i get trained so well with being a strongman :]

ACCESSORY WORK!
I tend to train my accessory based off of how i felt on the compound lift. Because my speed was shockingly fast off the floor, i decided to focus a little more on the lockout portion of the lift (upper back and glute stuff).

hip thrusts w/ 2" axle
123x8
213x8
303x8
400x8, 5 sec hold at top of last rep
drop set time
303x15 almost failure
213x15 failure
as you can see i am trying to look like Shakira and if you also do, then try this workout.

reverse lunges off 3 inch box
25x12
50x10 augh getting way too fatigued to perform these well enough to actually get a decent workout from them

posterior chain is totally fried at this point

core stuff!

superset with frog crunches dumbbell side bends
x15
100x10

30 second rest and did that another time before finishing up with unnecessary bicep stuff

axle curls/reverse curls (reverse curls done right after reg curls, 30-1 min rest after entire set)
33x10/10
53x10/10
53x10/10 tough!

*interesting note when doing biceps:
I like to keep the range of motion fairly sloppy to mimic the unorthodox bicep recruitment patterns seen in strongman. I do this to keep my biceps strong and healthy and resistant to tearing. I keep the volume either high, or low with heavy weight and sloppy form.


  Post New Thread | Reply | Quote | Report
 

strongmanvinny
Level

Join date: Aug 2012
Posts: 1284

after a much needed break from the weights i came back decided to revamp my approach on my pressing workouts.
i've been much too attached to my strict press and i just think that it won't be going up anymore anytime soon because i dont have the sheer body mass and muscle mass needed to staticly press 260 lbs overhead. I'll be switching back to push jerks more frequently now.

push jerks
228 bw this morning
135x5
225x3
275x2 meh all stiff and out of practice
300x0 TERRIBLY out of practice
300x1, easy once i got the stride down
280x3 zzzz
280x1 gah
280x2 redemption set i suppose, no way i had 3x3 with this weight, i'm far too out of practice on these but i'm glad i managed 300 today, much bigger weights to come

all for today, easing back into things as i don't want to have sore triceps and shoulders for a week

  Post New Thread | Reply | Quote | Report
1 2 3 4 5 6 7 8 9 10 11 12 13 Next Last