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Zen and the Art of Being Epic (Sheiko for Strongman experiment starting at pg 11)
 

TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 2, day 2 cycle 6
got to the gym feeling motivated, but not energized
DL
3 X 245
3 X 285
3 X 335 slow grinders
SSB Squats
3 x 175
3 x 225
3 x 245

wandered off the battlefield. I have eating like crap (happy holidays) and slowed my caffeine intake a lot (fuck that), but I got my working sets in and feel it in the posterior chain. Not every workout can be epic, I guess.

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TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 3, day 1 cycle 6
OHP
5 X 105
3 X 123
1 X 135 new PR! As pitiful as it might sound, I have been chasing this for sometime. A few years ago my shoulders used to pop out of joint in the middle of the night if I slept on it wrong. Now, I am a pressing nut.
Dick's Press
3 x 5 x 75
Lat Pulls (fat bar)
5 x 10 x 160
Incline Press (barbell)
3 x 5 ish x 85--its a start. My shoulders were pretty fatigued so I did not want to push my luck
Dips (slingshot)
3 x 5 energy fading fast here.

I skipped face pulls. I was running out of time.
Lesson for the week, don't try to cut down on caffeine mid-cycle, especially when pushing for the end of the year goals. I hit my OHP, Log C&P, and I am very close on my DL and Atlas stones. I have but my weight goal on hold to focus on my strength. This is only temporary and sort of a "I don't really want to control myself during the holidays, so lets call it a light bulking phase."

I am thinking about bringing benching and squatting back into my programming. Many of the guys in my gym are doing a powerlifting meet and it would be a good experience for me, but I like the strongman world and I am hesitant to switch focus mid stream.

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TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 3, day 1 cycle 6
DL
5 X 285
3 X 320
1 X 365 should have been 355, but I was pressed for time.
0 x 385 grrrrr I guess I can't PR everytime. I blame a stressful day, and irritating evening

My back has been acting up this week, and my knee has hurt all week. I stretched and PVC/foam rolled and straightened out my back enough to hit my working sets. I got out of work late, just to find out my wife is too lazy to help out and feed the animals. This made me 30+ minutes late getting the gym. In hindsight I probably should not have attempted a PR, but dedicates to front squats with the time I had left...but I kind'a thought I had it in me. The good part is I should be fresh for event day and I need some solid stone time--I have a gym-win to get.

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TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 3, day 3 cycle 6
Log clean and press
5 x 135
3 x 150
3 x 1 x 170
Atlas Stones
185, 195, 240, 250! PR, i missed this last time but I was pretty worn down. it came up slow, but it is mine
Yoke
2 x 100ft x 355 (drop and turn)
2 x 50ft x 445

My energy has been low all week, but my diet has been crap. The Master's class gym record for the Atlas stoen to 52 inches is 255. I'll break it in 13 days.

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TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 4, day 1 cycle 6--I decided to repeat the "3's" week so I could deload xmas week and gym-win
OHP
3 X 105
3 X 115
3 X 130
Dicks Press
3 x 5 x 75
Lat pulls (fat bar)
4 x 10 x 170
Incline press
3 x 165
3 x 185
3 x 195
face pulls
2 x 20ish x thick grey band
dips (slingshot)
3 x 5
kettlebell swings 52lbs

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TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 4, day 1 cycle 6--I decided to repeat the "3's" week so I could deload xmas week and gym-win
Deadlift
3 x 275
3 x 295
3 x 335 I was feeling good so...
1 x 365
1 x 385 10lb PR
1 x 405 a nice 30lb PR all in, and I hit my 2014 resolution. This came up smooth and felt quick. I was definitely "in the groove," and the gym was full of positive energy.

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twojarslave
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Join date: Apr 2014
Posts: 1112

Nice work on the PR and closing out the year strong!

I'm getting intrigued by all of this strongman stuff. I think I've got the beard needed to have some success with it, but I lack access to much of the equipment.

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TheKraken
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Join date: Dec 2011
Posts: 768

twojarslave wrote:
Nice work on the PR and closing out the year strong!

I'm getting intrigued by all of this strongman stuff. I think I've got the beard needed to have some success with it, but I lack access to much of the equipment.


Thanks! It's been a big year for me. I really feel like I finally have the conventional deadlift figured out and that my PR's are more good technique than strength gains.

The strongman training is so much fun. I cant say enough good about this program, Kentucky 531 for strongman by Chase Karnes. It's the best parts of 531, but with the events I hit the posterior chain and OHP twice a week on a 3 day split. Also, the carry events make great conditioning/HITT work for weight loss (once the eggnog runs dry). Every week I look forward to "event day" and rush in to the gym like a kid on xmas morning. I lucked out, my gym is owned by a pro strongman so I have access to everything, and tremendous support and coaching.

FYI--Starting Strongman (website) has a map of Strongman friendly gyms, there are a few in Maine, or you can start making your own stuff. There is a lot of "how to" on the same site.

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TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 4, day 1 cycle 6--I decided to repeat the "3's" week so I could deload xmas week and gym-win
Log
3 x 120
3 x 140
1 x 160
3 x o x 180--just not committed to it
farmers
1 x 50ft x 140/hand
3 x 50ft x 160/per hand
Atlas Stones
3 x 185 to 52inches
1 x 3 x 155 to 58 inches

definitely time to deload. I came in motivated, but didn't have the "punch" to complete push events.

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TheKraken
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Join date: Dec 2011
Posts: 768

I've been on a total "not doing shit" deload this week, but on Friday I turned 40, joining the Masters class. I went to the gym to oull the 275lb stone, which would be a gym record for Masters.
Warm-up hit 155lb cobra style.
195 x 2
225
250 I actually bailed on this, I didnt lap it right.
275 attempt 1--it came up slow but confident. I lapped it, but I was wide and didn't have a good position. I stood up anyways, got it on the platform, but I couldn't get a good position to pop it over. It slipped and I caught it (biceps feeling this 24hrs later) , maybe not the smartest thing with 275, and made another attempt to place it, but it was not happening.

275 attempt 2--hamstrings feeling really beat, again, pulled with confidence, again lapped with a stance too wide and unable to get the right position to get it there, ditched.

275 attempt 3--same as above. For whatever reason I just couldn't step under the stone to lap it properly. I have the strength, but just didn't get it there. Sooooo close! I'll get it, its inevitable, and its the same size as the 300lb stone, so i think that or 320 is reasonable for 2015.

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TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 1, day 1 cycle 7

I moved DL day to Tuesdays instead of Thursdays so I am fresher for event days.
Deadlift
5 x 275
5 x 305
1 x 2 x 345 my hamstrings and glutes were breaking down pretty quickly, feeling really tight and close to getting broken. This was pretty surprising because 305 x 5 was no big deal
Front Squats
5 x 175
3 x 225
2 x 245
Glute ham raises
3 x 3ish, again, glutes, hams, toasted

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TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 1, day 3 cycle 7
Log clean and press
5 x 120
3 x 140
1 x 160
2 x 1 x 180 these felt really good. I missed 180 a few eeeks ago after finally hitting it.
Atlas stones
155, 195, 225, missed 250 (not lapped right)
I could feel the gas tank emptying so I decided to move to 275 rather than another 250 attempt
275, had trouble finding that leverage point to break the ground. Broke the floor, stepped in/under it, lapped right, but just not enough drive to stand up.

I'm in my own head too much. This holiday season sucked for a variety of reasons. I'm in a miserable funk. Going low carb as of now. It might make the next couple of days hard, but usually my mood improves as my waist shrimks.

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TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 2, day 1 cycle 7
Deadlift
3 x 285
3 x 224
3 x 365 did all of these sets double overhand. I attempted to use straps (really thick spudz) but I didn't like the feel off it. I decided to start using straps so I don't need a mixed grip, and because most strongman contests allow them anyways
Front Squats (paused)
3 x 175
3 x 225
3 x 265
Glute Ham Raises
3 x 5ish (different machine, a little easier)

I started a low carb phase to try to trim the holiday weight off. I feel fantastic, which is surprising considering I am in day 2/3 when I usually feel like hell. This is also the micro-phase when my strength bottoms out, but I handed 365 like a boss and probably should have hit front squats harder.

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TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 1, day 2 cycle 7
OHP
3 X 105
3 X 115
3 X 130
Dick's press
3 x 5 x 85
Lat Pulls (fat bar)
10 x 150
2 x 10 x 170
Incline press
3 x 155
3 x 185
3 x 205
Dips
3 x 5--feeling stronger on these again
sled pushes
3 x 100ft x 180lbs (with 10 second turn around) 8-9.5 level sprints.

On day 5 of low carb, I can't believe the difference in this time. I have more energy than I did eating carbs, or than any other time low carbing. I have been eating a lot of fatty pork from a roast and I think the higher fat is making the difference. I have been supplementing with some Metrx protein bars, which are higher in carbs than I would like, but they are a treat and got my through training. I've been pissing like its my job, but it hasn't reflected in the scale yet...but I don't care because I feel like a Boss.

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TheKraken
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Join date: Dec 2011
Posts: 768

531 for Strongman, week 1, day 3 cycle 7

I was feeling good, so I thought I?d take a crack at my nemesis, the 275lb stone first. I warmed up on lighter stones but I could feel something was off. My sleep has been erratic, and the negativity was seeping in. I was over thinking everything, and needless to say after 3-5 attempts I came up empty.

A week before I have a FB conversation with Chase Karnes about ?off season? programming. He said essentially, get as strong as you can, and then work on the event skills closer to the competition. This and my experience with the stone got me thinking. My work capacity seems low these days and some higher volume might be just the thing. I had my some of my best gains from Sheiko cycles, so why not use the template and structure it around the strongman core lifts? So, I took the latest Sheiko program directly from his forum, changed squats to front squats, and bench to overhead. I may use some of the overhead sets for the assistance I have been doing, but I think some controlled hammering of OHP and Front Squats will make some real progress. I am going to try to include some events as ?practice? so I don?t lose the skills, but I?ll be Sheiko-ing for at least the next month starting this week.

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TheKraken
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Join date: Dec 2011
Posts: 768

Sheiko For Strongman, week 1, day 1

My awesome handcrafted spreadsheet wouldn?t open when I got to the gym so I had to do it from memory.

Front Squats
5 x 135
5 x 175
5 x 185
5 x 205
4 x 225
3 x 235
OHP
5 X 95
5 X 105
5 X 115
3 X 120
3 X 125
Front Squats
5 x 175
5 x 195
3 x 205
3 x 225
These are all estimated because of the trouble with the spreadsheet. This was actually supposed to be an OHP centric day, not FS but the deep to the bone soreness is a pleasant reminder os Sheiko's warm embrace.

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TheKraken
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Join date: Dec 2011
Posts: 768

Sheiko For Strongman, week 1, day 2
Deadlift
3 x 205
4 x 245
3 x 285
3 x 4 x 305
Incline dumbbell press
3 x 45 ea
3 x 50 ea
3 x 55 ea
3 x 4 x 60 ea
Deadlift from boxes
3 x 245
3 x 285
3 x 4 x 305

I "super-setted" pressing and DL from boxes due to time. I have been running late all week and as a result rushing through everything. the superset actually worked out really well, but I doubt it would work when the volume increases.

I am considering doing my regular event day on Saturday, kind of steering away from my original idea of solid strength work for at least a month, but I am concerned about loosing my skills and realizing that it might not be realistic to add some events after Sheiko sessions.

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TheKraken
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Join date: Dec 2011
Posts: 768

Sheiko For Strongman, week 1, day 3--events
Log Clean and Press
2 x 140
2 x 1 x 160
2 x 180
1 x 180
3 x 0 x 190 It seems everytime I go for a new PR I have to readjust my technique. I would have had (famous last words) but I keep throwing it forward instead of up. My new DL off the floor vs rowing it is working nicely. For what ever reason it makes the clean portion stronger and I rack with my elbows up...finally.
Yoke
100ft x 355 punctuated by braining myself with the bar on the drop
2 x 50ft x 445
2 x 50ft x 505 sooooo slow, but no drops and done

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TheKraken
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Join date: Dec 2011
Posts: 768

Sheiko For Strongman, week 2, day 1
Front Squat
5 x 145
4 x 175
2 x 205
4 x 225
2 x 3 x 225 (misread the program, should have been 4 sets of 2)
OHP
5 x 65
4 x 85
3 x 100
2 x 5 x 115
Front Squat
3 x 175
3 x 195
3 x 4 x 225
Good mornings
5 x 5 x 135 I have not done these in a long time, but they were not as bad as I expected.

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TheKraken
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Join date: Dec 2011
Posts: 768

Sheiko For Strongman, week 2, day 2
Deadlift to knees with 1 second pause
3 x 205
3 x 243
3 x 4 x 285
OHP
5 X 75
3 X 95
3 X 4 X 105
Deadlift
3 x 245
3 x 3 x 285 I messed up on loading, this should have been 3 x 4 x 305.
3 x 315
I was not feeling 100%, but both lifts felt light to the point that I checked the math on the percentages. This morning, I had a stomache issue, so maybe that was just the foreshadowing.

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TheKraken
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Join date: Dec 2011
Posts: 768

following my last post came down with a stomach bug. Getting tight and under weights with a stomach bug is not good, so I missed my day 3 workout. Then, Winter storm Whatever hit the following Tuesday, which caused me to miss again. So, back finally Thursdays, I made deadlifts the priority

Sheiko For Strongman, week 3, day 2
Deadlift
3 x 205
2 x 2 x 265
3 x 285 I pretty much messed this group up. This should have been deficit DL's, and the last set should have been 3 sets of 1.
OHP
4 X 65
3 X 85
3 X 95
3 X 2 X 115
2 X 125
Dick's Presses
3 x 3 95
Deadlift from boxes
3 x 285
3 x 325
2 x 2 345
3 x 3 x 365 again, off script but I was feeling good so I went with it

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