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Zen and the Art of Being Epic
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TheKraken
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Join date: Dec 2011
Posts: 634

post contest--48hrs later I am ready to go again. I had a blast. I didn't do all that well, but hit PR's in the stone clean & press 150 x 6, and the farmers, 120 per hand x 250 god forsaken feet. The medley was also terrible. The carry portion, my ole' friend the 150lb stone was a nice 50ft sprint, followed by an empty handed sprint, but the tire was brand new, awkward, and awful.

What did I learn? Not a revelation, but I need conditioning. My OHP capacity is better than I ever thought, but the emphasis on leg drive for the press cost me a lot of energy. I might just add conditioning to my program spreadsheet just to make sure it happens. Chris Karnes, who wrote the program I use, suggested adding box jumps because I feel I need more explosiveness, which I'll do...I guess.

I also need to add more axel work, OHP and C&P to get used to the implement.

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TheKraken
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Join date: Dec 2011
Posts: 634

531 for Strongman, week 1 day 1, cycle 4
OHP
5 X 95
5 x 105
5 x 115
Lat pulls
3 x 10 x 150, 160
Incline press
5 x 135
5 x 155
5 x 165
Face pulls
2 x 15ish x 105
Dips w/slingshot
3 x 5
Tire flipping
2 x 50ft
1 x 25ft

I wimped out on the box jumps. My knees/ankles were a little tender from the contest. I opted for some good ole' tire flipping, instead. I also cut carbs to almost nothing, so my energy is a little lower than usual. This is to restart my weight-loss, cut the extra 5lbs I gained in the past month, and to hopefully improve my ailing sinuses. I'll hang with it for a little while.

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TheKraken
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Join date: Dec 2011
Posts: 634

531 for Strongman, week 1 day 2, cycle 4
DL
5 X 225
5 X 265
5 + 1 X 305
Front Squats (w/ the fs harness)
5 x 135
5 x 165
FS W/the log--I'm slightly more comfortable with the log in rack position so I thought I'd give it try
5 x 90
5 x 110
5 x 130
Glute Ham raises
3 x OMfG!

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TheKraken
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Join date: Dec 2011
Posts: 634

531 for Strongman, week 1 day 3, cycle 4
Log c&p
5 x 110
5 x 130
5 x 140
3 x 1 x 160
Yoke
50ft x 265
50ft x 355
50ft x 425
2 x 50ft x 475
Lite stones
75, 95, 115, 135 2x 175 to 56 inches
Farmers
3 x 50ft x 340 rookie mistake, I used baby oil to get tacky off my hands, then did farmers. More pain than work.

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TheKraken
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Join date: Dec 2011
Posts: 634

531 for Strongman, week 2, day 1, cycle 4
OHP
3 x 105
3 x 115
3 x 0 x 135 I had to try
3 x 1 x 125
Lat pulls, fat bar
10 x 150
10 x 160
10 x 2 170
Incline press
3 x 165
3 x 185
3 x 195
Facepulls tan band
2 x 20
Dips with slingshot
3 x 6-8 getting stronger!

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TheKraken
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Join date: Dec 2011
Posts: 634

531 for Strongman, week 2, day 2, cycle 4
Deadlift!
3 X 245
3 X 275
3 X 315
1 X 315 just because
Squat paused (with the chamfered SSB)
3 X 135
3 x 165
3 x 185
Glut Ham raises
3 x 3

a little bit of a taper. My first official Highland Games (all throwing) is Sunday so I didn't want to cripple myself. Must get back to conditioning!

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TheKraken
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Join date: Dec 2011
Posts: 634

531 for Strongman, week 2, day 3, cycle 4
Log c&p
3 x 110
3 x 130
3 x 140
0 x 160 just wasn't locking out
Yoke
2 x 50ft x 355
1 x 50ft x 455
Farmers
2 x 50ft x 340
1 x 50ft x 380
A low energy day, but throwing in a contest tomorrow. Got the work in, ready for battle tomorrow.

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TheKraken
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Join date: Dec 2011
Posts: 634

531 for Strongman, week 3, day 1, cycle 4
OHP
5 x 105
3 x 115
0 x 135 I feel stable with it, but it just won't pass my forehead
Lat pulls
1 x 10 x 150
4 x 10 x 160
Incline press
5 x 155
3 x 195
1 + 2 x 225
Facepulls
2 x 20 x 115
Dips w/slingshot
3 x 5-8

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TheKraken
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Join date: Dec 2011
Posts: 634

531 for Strongman, week 3, day 2, cycle 4
Deadlift
5 x 265
3 x 300
1 x 335
1 x 365 a nice quick 10lb PR. The pull felt quick and confident. After years of being stuck at 335, I feel like 405, knock on wood, feels eminent. I had a cramped up lat (most of the week) otherwise I would have tested to failure.
Squat paused (with the chamfered SSB) 
5 x 135
3 x 185
3 x 225
Totally forgot glute ham raises, abs, in PR euphoria.

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TheKraken
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Join date: Dec 2011
Posts: 634

531 for Strongman, week 3, day 3, cycle 4
Log clean and press
5 x 130
3 x 140
1 x 155
1 x 165 new PR! locked out by prayer alone
0 x 2 x 180
Yoke
100ft x 265
100ft x 355
50 ft x 445
50 ft x 535 (one drop) big PR, but I haven't pushed myself on the yoke until this
Stones
185, 195, 225, 240...another PR!

My weight has leveled out between 308 and 310. This is a little disappointing, but I haven't done any conditioning and barely stick to my diet. Its not heartbreaking, because I am PR'ing almost at will. DL, 365, felt like I could have pulled 405, (soon), Log c&p, 165 (more of a technique improvement I think) I'm trying to decide if I should drill down on the diet, or keep riding the PR wave.

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TheKraken
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Join date: Dec 2011
Posts: 634

531 for Strongman, week 4, day 1, cycle 4
I had been debating a deload this week due to an achy lat. I decided to do a more active delaod, with alternative movements to the norm.
OHP Axle--I find the axle hard to get into proper position, get tight and engage the lats so this was more of a practice
5 x 85
5 x 95
3 x 115
push press
3 x 2 x 125
Lat pulls--no lat pain here
3 x 10 x 150
Incline press
3 x 5 x 185
face pulls
3 x 10 x 110
Dips (slingshot)
3 x 8ish cranked these out!
Farmers
1 x 50ft x 170 per hand--lat cinched up, really irritated I might be on a real deload now.

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