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TheKraken
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Join date: Dec 2011
Posts: 671

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: 671

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: 671

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: 671

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: 671

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: 671

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: 671

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: 671

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: 671

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: 671

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: 671

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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TheKraken
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Join date: Dec 2011
Posts: 671

531 for Strongman, week 4, day 2, cycle 4

My lat muscle is rebelling. a 225 DL was painful so I switched to Front squats using a SSB in reverse, an awesome solution if you have trouble FSing
3 x 135
3 x 185
3 x 195
3 x 225
2 x 3 x 185 paused
I tooled around with circus dumbbells, 55, 65, attempted 85 but it tore into my shoulder (rough edges) and 100 x bombed.
Glute ham raises
3 x mutha-fucka!
lots of rolling on the PVC, foam is just not doing it


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TheKraken
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Join date: Dec 2011
Posts: 671

531 for Strongman, week 1, day 1, cycle 5*
OHP
5 x 95
5 x 105
5 x 125
Lat pulls
3 x 10ish x 150
Incline press
5 x 165
5 x 185
5 x 195
Face pulls
2 x 20 x 125
Dips (slingshot)
3 x 8ish
Sled pushes
3 x 100ft x 180lbs



*becuase of my ailing lat, I took a week off, so restarting a fresh cycle

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TheKraken
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Join date: Dec 2011
Posts: 671

531 for Strongman, week 1, day 2, cycle 5
Deadlift
5 x 245
5 x 275
5 x 315 the two last sets were 10lbs more than programed. Finally feeling good agian
Front squats
5 x 175
5 x 205
3 x 225
3 x 175 paused
Glute ham raises
3 x 3
Yoke sprints
3 x 100 ft x 265...cause fuck yeah!

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TheKraken
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Join date: Dec 2011
Posts: 671

531 for Strongman, week 1, day 3, cycle 5
Log clean and press
5 x 110
5 x 130
5 x 150 while I was doing these I remembered that I struggled with 1x 150 earlier this summer
Yoke
3 x 50ft x 450
I skipped farmers due to my lat issue. More of a precaution than anything.
Stones
90-155 series
3 x 240 to 52 inches
Feeling good, healthy and strong

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TheKraken
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Join date: Dec 2011
Posts: 671

531 for Strongman, week 2, day 1, cycle 5
OHP
5 X 105
5 X 115
5 X 130 How can I bomb 135, but knock these out?
Fat bar lat pulls
4 x 10 x 150
Incline press (dumbbell for a change)
5 x 35/hand
2 x 5 x 45 felt a little unsteady, but I am also feeling the effect this morning
face pulls
2 x 20 x 125
dips (slingshot assisted)
3 x 6-8ish
Sled pushes
3 x 100ft x 240+sled--sort of medium speed 75% of a sprint

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TheKraken
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Join date: Dec 2011
Posts: 671

531 for Strongman, week 2, day 2, cycle 5

My bulldog, essentially my son, has been sick all week with a tummy issue. It causes him to not sleep very well, which causes me to not sleep well. I've been operating on 2-5 hours of sleep most of the week, so my energy and enthusiasm has been low.

Deadlift
3 x 255
3 x 295
3 x 330 I realized I programmed a bigger jump because of my PR last month. This shit got real.
Front Squat (80LB)
3 X 170
2 X 3 X 190
Glut Ham raises
3 x 3
husafell stone
90 x 2 x 100ft
140 x 2 x 100ft
140 x 2 x 50ft

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TheKraken
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Join date: Dec 2011
Posts: 671

531 for Strongman, week 2, day 3 cycle 5
Log Clean & Press
3 x 120
3 x 150
3 x 0 x 180 soooo close! My first attempt was an inch or so from lockout
Yoke
2 x 100 ft x 355 (1 drop/turn)
3 x 50ft x 445
Atlas stones
2 x 185 to 52inches
3 x 1 x 185 to 65 inches

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TheKraken
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Join date: Dec 2011
Posts: 671

531 for Strongman, week 3, day 1 cycle 5
5 x 105
3 x 125
0 x 135 grrrrrrr! Stalled at the nose
Lat pulls
4 x 10 x 160
Incline press dumbell
5 x 40/hand
3 x 45
1 +2 x 50
Face pull
2 x 20ish x 125
Dips (slingshot)
3 x 8ish

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TheKraken
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Join date: Dec 2011
Posts: 671

531 for Strongman, week 3, day 2 cycle 5
Deadlift
5 x 275
3 x 315
1 x 345
1 x 375 new PR, (+10lbs) came up without a fight, so...I decided to take a shot at 405
3 x 0 x 405 Ok, too much of a jump. First attempt, got to my knees, ditched as it stalled mainly to lack of confidence. 2nd and 3rd, broke the floor with a couple inches, but it was not happening. Throwing 4 wheels on a bar was a good experience even if I bombed. I still got my PR, which seems to be coming like clockwork.
Front Squats (paused SSB)
3 x 175
3 X 205
3 X 235

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TheKraken
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Join date: Dec 2011
Posts: 671

531 for Strongman, week 3, day 3 cycle 5
Log Clean and Press
5 x 130
3 x 140
1 x 160
1 x 170 new PR
3 X 0 X 180 again, soooo close. Keep ya' fuck'n elbows up! Gotta learn to drive, dip, lockout
Farmers
2 x 100ft x 140 per hand
3 x 50ft x 160 per hand
Stones
3 x 195 to 52 inches
2 x 240
0 x 250 pretty much fading here. Shitty dinner last night, no great sleep, but got my log PR, still making progress. Chase Karnes program is great, and I am not even completely following it, just using the principals.

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