On Pulling, Pressing, and Squatting

[Tiny]

I'll be posting my new training here. I really don't feel like writing it all out, but if you're curious, it's all derived from Steve Pulcinella's PPS (Pull Press Squat) method. The article can be found here:

http://articles.elitefts.com/training-articles/pull-press-squat/

My plan is to run this for a full month exactly as it's laid out and then make changes if I need to. If all goes well, this is what my training will look like for the next year or so.

Meet-wise, I have nothing planned for the near future. I am going to shoot for a strongman meet next summer as it seems there quite a few to choose from during those months. I may do a raw PL meet if I can at some point too, maybe in the winter. But this is all speculative since I start grad school in less than 3 weeks and I expect that to eat up a good deal of my time.

We will see how it all plays out.....

[Tiny]

Tues. 7/31/12

Week 1, Day 1

Free Squat w/ Bulldog Bar (5x1 @ 90%, based max off 525)
Bar x 10
155x3
245x3
335x3
385x3
425x1
475x1x3 sets
450x1x2 sets

475 didn't feel heavy, but it wasn't moving as fast as it should have so I dropped my last couple sets to 450, which were much better. I will drop my training max to 500 to be on the safe side.

Incline Bench (5x2 @ 80%, based max off 295)
Bar x a bunch
135x5
185x2
235x2x5 sets

Pin 3 Rack Pull - bar is 4" below knee (5x3 @ 70%, based max off 655)
135x3
225x3
315x3
405x3
465x3x5 sets

Elevated GHR
3x12

Dips
3x8

I really suck at these, I'll be doing them a lot more often.

Ab rollouts
3x7

Pretty rough start. I felt like shit all day prior to training and the heat/humidity certainly didn't help. But work needed to be done.

[Tiny]

Thurs. 8/2/12

Week 1, Day 2

Strict OH Press (5x1 @ 90%, based max off 225)
Bar x a bunch
95x5
115x5
135x3
155x3
185x3
205x1x5 sets

Might have been a little too conservative here, but that's not a bad thing.

Pendlay Row (5x2 @ 80%, 1RM = ?)
135x10
185x5
225x3
275x2x5 sets

As with most programs, percentages are just guidelines. I'll be implementing the RPE scale for all my movements to help choose an appropriate weight. 275x2 felt to be about an RPE 8, which is right about where it needs to be.

SSB Front Squat (5x3 @ 70%, 1RM = 425)
bar x 10
155x5
205x3
255x3
305x3x5 sets

Dips
4x10

Lexen Extensions
45x8x8x8 (3 rounds)

Rev. Hyper
4x10

Abs

Today wasn't bad, mainly because the heat let up a little.

[Victor]

Here's a "generic" RPE chart:  http://www.reactivetrainingsystems.com/articles/training-articles/49-chapter-2 

I found it was actually pretty far off for me, especially with higher reps. I was much better at reps then the chart suggested. I forgot to get your email though to send you the spreadsheet to make a custom one

[Tiny]

Thanks man. Here's my e-mail: 

timoth...@gmail.com

[Victor]

Sent

[Louie P]

What are you studying in grad school?

[Tiny]

Physics.

[Tiny]

Sat. 8/4/12

Week 1, Day 3

Deadlift (5x1 @ 90%)
Worked up to:
565x1x5 sets

SSB Free Squat (5x2 @ 80%)
Worked up to:
385x2x5 sets

Flat Bench (5x3 @ 70%)
Worked up to:
285x3x5 sets

GHR Back Extensions w/ avg. + monster mini bands
4x8

JM Press
95x8-10x4 sets

Abs

Stability OH Press

-----------------------------------------------------------------------------------

Sun. 8/5/10

Week 1, Day 4

Events

Log Press (clean once)
Worked up to:
200x3x2 sets
210x3

Weight was light, just trying to work on my push press / push jerk technique.

Farmers
Worked up to:
225 per hand @ 40 ft - 2 trips
275 per hand @ 40 ft - 2 trips

Stones to 48" (no tacky)
220x1x5 sets
240x1x5 sets

Successful first event day. Felt good to load stones again. I was sweating like a stuck pig and had to dry my forearms before each attempt. Really annoying. I need to pick up some athletic tape for next time. I might even use a small amount of tacky on my fingertips, we'll see.

---------------------------------------------------------------------

Tues. 8/7/12

Week 2, Day 1

Free Squat w/ Bulldog Bar (5x3 @ 70%)
Bar x 10,
155x5
245x3
295x3
355x3x5 sets

Incline Bench (5x1 @ 90%)
Barx10
115x5
155x3
205x3
245x1
265x1x5 sets

Pin 3 Rack Pull (5x2 @ 80%)
Worked up to:
525x2x5 sets

Elevated GHR
4x12

Dips
4x12

Ab Rollouts
4x8

------------------------------------------------------------------------------------

Thurs. 8/9/12

Week 2, Day 2

Standing OH Press (5x2 @ 80%)
Worked up to:
185x2 (RPE 7)
195x2x5 sets (RPE 8)

I wanted 5 sets at around 8, but 80% felt too light, so I upped it a little.

Pendlay Row (5x3 @ 70%)
Worked up to:
245x3x5 sets

SSB Front Squat (5x1 @ 90%)
Worked up to:
385x1x5 sets

Dips / Lexen Extensions (superset)
14 / 55x8x8x8
14 / 55x8x8x8
10 / 55x8x8x8
10 / triceps fried

Rev. Hyper (light)
3x10

Abs

--------------------------------------------------------------------------------

So far, I really enjoy this style of training.

[Tiny]

Sat. 8/11/12

Week 2, Day 3

Deadlift (5x1 @ 90%)

Worked up to:

565x1

575x1x4 sets

SSB Squat (5x2 @ 80%)

Worked up to:

385x2

395x2x4 sets

Flat Bench (5x3 @ 70%)

Worked up to:

285x3x5 sets

GHR Back Extensions w/ avg. + monster mini bands

4 x 8-10

JM Press

95x10

105x8-10x5 sets

Abs

Press Stability

-----------------------------------------------------------------

Sun. 8/12/12

Week 2, Day 4

Log (clean once)

bar x a bunch

120x3 strict, 3 push-press

140x3 strict, 3 push-press

160x3 strict, 3 push-press

180x3

200x3

210x3

220x3x2 sets

160x3x2 sets

Just some more technique work. The log press actually feels stronger than it ever has.

Farmers

Up to: 225/hand for 50 ft, 3 trips

Stones to 48" (no tacky)

220x2x3 sets

240x1x5 sets .....wanted to do more, but platform broke.

Did some other small stuff.

-----------------------------------------------------------

Tues. 8/14/12

Week 3, Day 1

Squat w/ Bulldog Bar (5x2 @ 80%)

Up to:

405x2x5 sets (I'd rate these @ 7)

Incline Bench (5x3 @ 70%)

up to:

205x3x5 sets

Pin 3 Rack Pulls (5x1 @ 90%)

Up to:

605x1x5 sets

Interesting note: I was able to pull 545 w/ a double over-hand grip while warming up. I was a little surprised by this.

I think I did some dips, GHR's and Abs.

------------------------------------------------------------------------

Wed. 8/16/12

I had my wisdom teeth removed and haven't trained since, except for some light stuff the other day. Hopefully I'll be good to resume training on Tuesday (8/21).

[Tiny]

Tues. 8/21/12

Week 3, Day 1 (repeat)

I am redoing the 3rd week just to get back on track.

Squat w/ Bulldog Bar

Worked up to:

425x2x5 sets

Incline Bench

Worked up to:

205x3x5 sets

Pin 3 Rack Pulls

Worked up to:

605x1x4 sets

615x1

4.5" Elevated GHR

5x10

Dips

5x10

Abs

--------------------------------------------------------------------------

Thurs. 8/23/12

Week 3, Day 2

Standing Press

Worked up to:

205x1

210x1x4 sets

Pendlay Rows

Worked up to:

275x2

285x2x4 sets

SSB Front Squat

Worked up to:

305x3x5 sets

Dips / Lexen extension (super set)

15 / 45x8x8x8

15 / 45x8x8x8

10 / 45x8x8x8

8 / done

Rev. Hyper

3x10

Abs

Classes have started. We will see how everything works out.

[Nicholas Battista]

Good Luck with Classes, babe.

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[Tiny]

I've been lifting, just not updating this thing. Here is a quick summary though.

Last week was my "test week". I hit a sans knee wrap squat PR of 520x1, a press PR of 225x2, but just missed 635 on the deadlift after blowing up an easy 585. These results weren't that bad considering all the stress I've been under prior to the test week, and I have been fighting a cold since last Thursday. I've assessed some of things I need to do and have started up a new cycle. That about sums it up.

[Tiny]

I've finally got a minute to update this thing. Haven't been writing anything down, so I won't post any training from last week. It kinda sucked anyways cause I was still having sinus problems and couldn't really breath. Here are the past couple days:

Tues. 9/11/12

Events

Log Press (clean each rep)
Up to:
200x3x4 sets (I'm also counting this as cardio)

Farmers, Tire, Atlas stones (I forget the exact weights and reps)

Thurs. 9/13/12
W2:D1

Front Squat (5x3 @ ~70%)
Up to:
295x3
315x3x4 sets

Flat Bench (5x1 @ ~90%)
Up to:
365x1x5 sets

Pendlay Rows (5x2 @ ~80%)
Up to:
285x2
315x2x4 sets

Weighted Dips
4x8 w/30-35 lbs

8" Elevated GHR
4x8

Ab Rollouts
3x12

I've had to drop my training days to 3x/week due to school. I'll try to get an extra day in here and there, but I'm not gonna worry about it. I will also be changing up my diet slightly to better accommodate my workload in the gym. Carb Backloading is great, but I've been doing all my training sessions on zero carbs. It was fine when I was doing westside (past 2 years), but with my current style of training, I need a little more. I probably haven't been eating enough at night after training. Given my new schedule, I am finding difficult to get in all my carbs and do homework/study at the same time. Basically, what this amounts to is that I'll be eating carbs before training from now on. I did it today and felt great, so we'll see what happens in the next few months.

[Tiny]

I lifted this past saturday. Did some squats and stuff. Went pretty terrible. I've come to the conclusion that I can no longer hold good for while back squatting in my oly shoes. Once I get in the whole, my form just goes to shit with pretty much any weight. I was told today the the bar actually rolls UP my back when I'm in the hole if you can believe that. I switched to chucks after training. These felt and made my form infinitely better. I'll be ditching the oly shoes for back squats but still use them for front squats, log and stones because I think they're great for all of those.

[Tiny]

Tues. 9/18/12

W3:D1

Pin 2 Rack Pulls

bar x a bunch

135x a bunch

225x5

315x5

405x3

495x3

545x1

585x1x3 sets

605x1

615x1 (easy)

Probably could and should have PR'd on these today. But test day is still a couple weeks away.

SSB Box Squat

Up to:

455x2x4 sets

475x2

Standing Press

up to:

165x3x5 sets (super-set chins between each set)

Swiss Bar extensions / triceps pressdowns

Up to:

125x5 / 30x15 (4 rounds)

GHR Back Extensions w/ avg. + light band

3x8

Ab Rollouts

Solid day. Took minimal rest between sets. I got all this done in under 90 min, which is good time for me. Went home, showered, ate, and studied.

[Tiny]

Since I've been getting used to this new program, I haven't been writing anything down. So I've writing this from memory as best I can.

Thurs. 9/20/12

Missed training because I had a very long quantum mechanics assignment to complete.

-------------------------------------------------------------------

Fri. 9/21/12

"Event" Day

Wanted to get some event work in, but didn't want to kill myself in the process because I was still planning to train in the morning.

Log Clean & Press (clean each rep)

Bar x 3 x 2 sets

90x3

110x3

130x3

150x3

170x3

190x3

210x3

Zercher DL from Pin 3 (these are very hard)

bar x 5

95x5

135x5

205x5

225x5

245x5

Prowler Sprints (~100 ft i think)

empty x 2

+50 x 2

+100 x 2 x 2 sets

Might try to continue to add weight to prowler. It's tough outside our gym though because the ground is so rough...and our prowler weighs ~100 lbs on its own.

----------------------------------------------------------

Sat. 9/22/12

W3:D1 (the post above should have been W2:D3, not that anyone cares)

Front Squat

bar x a bunch

155x5

205x5

245x5

295x3

Working Sets:

335x2x3 sets

355x2

365x2 RPE 8

Front squat has been feeling good lately. Looking for a good PR next week.

Flat Bench

Working Sets:

285x3x3 sets RPE 7

295x3x2 sets RPE 7

Plenty left in the tank on all these.

Pendlay Rows

Working sets:

335x1

345x1x4 sets

Weighted Dips

45x8x4 sets

8" Elevated GHR

4x12

Ab Rollouts

Not a bad day.

[Tiny]

Figure I would update my log whilst taking a break from homework.

Tues. 9/23/12

Incline Bench:
Up to:
275x1x5 sets

Deadlift:
Up to:
505x2x3 sets
525x2x2 sets

Back Squat:
Up to:
365x3x5 sets

grappler Press
4x5

JM Press + Pressdowns
5x5 + 5x15

Abs

I did a rough calculation of how much volume I did today with all warm-up and working sets but not including accessory. It was just about 24000 lbs. Need to keep an eye on my volume in relation to how I feel and am performing.

-------------------------------------------------------------------

Thurs. 9/25/12

Pin 2 Rack Pulls:
Up to:
455x3x5 sets

SSB Box squat
Up to:
515x1x5 sets

OH Press
Up to:
185x2x5 sets (super setted chins between sets)

Elevated Push ups in rack:
BW x 12
+2 chains x 10
+3 chains x 10
+4 chains x 10

Banded GHR Extensions (Avg.+light+mini)
3x5

Abs

Not a bad day. Just feel a little tired. Might need to deload soon.

[Tiny]

Saturday 9/29/12

Event Day

Log Clean & Press (Clean each rep)

bar x 10

85x2

100x2

115x2

130x2

145x2

160x2

175x2

190x2

205x2

220x2

235x2 (C&P PR)

Felt a "pop" in my back on the last one, so I figured it was a good place to stop.

Zercher Deads from Pin 3

Up to 275x5

Prowler Sprints (~100 ft maybe)

empty x 2

+50 x 2

+100 x 2

+150 x 2

Some Abs and misc accessory work.

Not a bad day. Trying to come up with a plan on training events. I think I might focus on one for 3 weeks and then switch. We will see. For now I'm just focusing on the log press and doing whatever else I feel like.

[Tiny]

Tues. 10/2/12

W4:D1

Test Day

Front Squat:

Bar x a bunch

155 x a bunch?

205x3

245x3

295x3

335x3

365x1

395x1

425x1

add knee wraps

455x1 (PR)

475x1 (bigger PR)

Elevated GHR's

a few sets

Dips

a bunch

Ab Rollouts

a bunch

Good day. I probably won't test the front squat in a couple months. But I think that will give me plenty of time to think of what type of ice cream I'm going to have Battista buy me.

[Dan]

Dayum dude!  475 front squat!?

 

Important question: was it done cross-armed or in a racked position?  Please tell me the latter...

[Tiny]

Neither. Actually, I'm a big cheater. I use an SSB, backwards. So I guess it's closest to cross-armed style. It's safer on my shoulders and feels just as difficult as any other style of front squat. I would do a racked position if I could, but I don't have the flexibility for it anymore. 

[Tiny]

Thurs. 10/4/12

Test Day #2

W4:D2

Incline Bench

Worked Up to:

300x1 (PR)

then

225x5x2 sets

Bunch of accessory work, nothing crazy.

Any PR is a good PR. Need to add more volume to my upper work I think.

[Tiny]

Sun. 10/7/12

W4:D3

Test Day #3

Pin 2 Rack Pulls
Worked up to:
585x1
615x1
645x1 (easy PR)
665x0 --- missed just above knee.
495x5x2 sets

GHR Back Extensions, Abs, Lat Pulldowns

Feel like I'm getting stronger. 3 PRs in a row isn't bad. I'm going to change around my exercise choices for next cycle to better address the top-end of my pull and I'll probably throw in some more upper volume. Other than that, I don't feel any other changes are necessary.

[Tiny]

Tues. 10/9/12

W4:D4

Event Day

Log Clean & Press (clean once)
Bar x a bunch
90x5
110x2
130x2
150x2
170x2
190x2
210x1
230x1
250x1 (Easy - tied old PR)
270x1 (Big PR)

Got pretty excited about this. Log press has been a tough event for me and it felt great to see that it's moving.

Log Static holds
250 x 10 sec
300 x 10 sec
340 x 10 sec x 3 sets

Just something new I'm trying. Pretty hard actually.

Zercher Deads from Pin 3

up to:
285x5

Push-ups
3x15

Prowler
a few sprints

Good day. A lot people hit big PR's today. Pretty exciting to see everyone improving.

[Tiny]

I "deloaded" for about 4 days and am now back to usual training.

Sat. 10/13/12

C3:W1:D1

Back Squat + 100 lb of chain

Up to:

395x1

415x1x4 sets

Strict OH Press

Up to:

185x2x2 sets

190x2x3 sets

Trap Bar Deadlifts

Up to:

500x3x5 sets

Picked up a trap bar for the gym the other day. Figured I'd give these a go since I feel they have application to strongman.

GHR Back Extensions

Weighted Dips

Trap Bar High Pulls

Abs

I think I did all my accessory in one big giant set, so I forgot the rep ranges and weights.

----------------------------------------------------------------------

Tues. 10/16/12

C3:W1:D2

Floor Press

bar x 10 x 3 sets

135x10

185x5

225x3

245x3

265x3

295x3

315x3

335x1

360x1x5 sets

Trying to take smaller jumps with the upper stuff. It's my solution to getting more volume.

Pendlay Rows +  doubled Mini bands

Up to:

245x2x5 sets

Front Squats + 100 lb of chain

Up to:

245x3

295x3 (bit too heavy)

265x3x3 sets

Swiss Bar Extensions + Pressdowns

85x8 + 30x15

105x5 + 30x15

115x5 + 30x15 (3 rounds)

8"Elevated GHR

BW x 10 x 3 sets

Abs.

Just a usual day.

[Tiny]

Thus. 10/18/12

C3:W1:D3

3" Deficit Deadlift

135x a bunch

225x5

315x3

365x3

405x3

455x1

505x1x5 sets

Box Squat w/ Bulldog Bar

Up to:

435x2

445x2x4 sets

Incline Bench w/ swiss bar

Up to:

205x3x5 sets

125x12

Grappler press

85x5

95x5x4 sets

Elevated Push-ups + 3 chains on back

4x10

Abs

[Tiny]

Sat. 10/20/12

C3:W1:D4

Events & stuff

Log Press (clean once)

Bar x a bunch

90x3

110x3

130x3

150x3

170x3

190x3

210x3

230x3 (PR maybe? not sure)

Log Racks

340x10 sec x 2 sets

360x10 sec x 2 sets

Zercher deads

did a few to warm-up for the tire

Tire Flips (800 lb tire)

3 sets of 3

1 set of 5

Prowler

enough to give me the prowler flu.

[Tiny]

Tues. 10/22/12

C3:W2:D1

Back Squat + 100 lb of chain

bar x a bunch

add chain

bar x a bunch

145x5

195x3

235x3

305x3x6 sets (did an extra one because I lost count)

Strict OH Press

bar x a bunch

75x5

95x5

115x5

135x5

155x3

175x2

195x1

205x1x4 sets

215x1

Trap Bar Deads

Up to:

540x2x5 sets

Dips + 50lbs

4x8

GHR Back Extensions

BWx12

3x6 w/ SSB on back

Abs

Kind of an off day. Was tough to get through. Need to stretch more.

[Tiny]

Thurs. 10/25/12

C3:W2:D2

Floor Press

bar x a whole bunch

135x10

185x5

225x5

245x3

265x3

285x3

305x2

325x2x5 sets

275x10

Pendlay Rows + doubled mini's

Up to:

205x3x5 sets

SSB Front Squats +100 lb of chain

Up to:

335x1

345x1x4 sets

Squatting last sucks.

8"Elevated GHR

4x10-12

Swiss Bar Extensions / Pressdowns

85x5 / 30x15

105x5 / 30x15

125x5 / 30x15 (4 of these I think)

Abs & stuff

Not a bad day. Really need to get back into the habit of stretching because my elbow tendinitis is coming back....

[Tiny]

I moved on Saturday, so I went in today to get my work in.

Sun. 10/28/12

C3:W2:D3

3" Deficit Pulls

135x a bunch
225x5
315x3
365x3
405x3
455x1

495x1
535x1x3 sets
545x1

Went a bit too light last week, but that was probably a good thing. All these pulls went up without issue (as they should).

Box Squats w/ Bulldog Bar
bar x a few
155x8
245x5
335x3
385x3
425x2
455x2x5 sets

Swiss bar incline
Up to:
205x3x5 sets
125x15

Grappler Press
85x5
105x5x4 sets

Push-ups w/ chains on neck
1 chain x 10
2 chains x 10 x 3 sets

Abz (spelled w/ a "z" makes it cooler)

Done. I forgot my big bag o' rice at my old place, which means it's pizza time!

[Tiny]

Shit, there's a typo. I pulled 545x1x2 sets. Oh well.

[Tiny]

Suppose I should update this thing. Been busy with school and what-not.

Tues. 10/30/12

C3:W2:D4

Events

Log Press (clean once)

bar x a bunch

85 x 5

100x5

115x2

130x2

145x2

160x2

175x2

190x2

205x2

220x2

235x2

250x2 (PR)

Log Racks

340 x 10 sec

360 x 10 sec x sets

380 x 10 sec

Zercher Deads from Pin 3

up to

295x5

Prowler sprints

Abs

I also fooled around a little with my homemade circus dumbbell. I made it out of galvanized pipe and pipe couplings. Works pretty well so far and it's pretty damn awkward.

--------------------------------------------------------------------

Thurs. 11/1/12

C3:W3:D1

Squats + 100 lb of chain

Working sets:

365x2

375x2x2 sets

365x2x2 sets

Strict OH Press

Working sets:

165x3x ? sets (lost count, but it was >5)

Trap Bar Deads

Working sets:

580x1

600x1x2 sets

620x1x2 sets

Weighted dips

4x8

Weighted GHR back extensions

4x7

Abs, stretching

Pretty terrible squat day. Got the work in that I needed, but it just felt awful.

[Tiny]

Sat. 11/3/12

C3:W3:D2

Floor Press:

Working Sets

365x1x5 sets

275x10

Pendlay Rows + doubled Mini bands

Up to:

225x2x5 sets

Front Squats + 100 lb of chain

up to:

245x3x5 sets

Circuit (4 or 5 rounds, can't remember)

8" Elevated GHR x 10

Swiss Bar Extensions x 5

Pressdowns x 15

Abs + stretching

Done. Not a bad day, but squatting still felt like crap.

[Tiny]

Tues. 11/6/12

C3:W3:D3

3" Deficit Pulls

Up to:

415x3x5 sets (very fast and light)

Box Squats

Up to:

495x1x4 sets

505x1

Swiss Bar Incline Press

Up to:

245x2x5 sets

Some Accessory work that I can't remember. Probably grappler press, push-ups, and abs.

----------------------------------------------------------

Thurs. 11/8/12

C3:W4:D1

Events

Log Press

bar x a bunch

80x5

90x2

100x2

110x2

120x2

130x2

140x2

150x2

160x2

170x2

180x2

190x2

200x2

210x2

220x2

230x1

240x1

250x1

260x1

275x miss

This doesn't look like a whole lot of volume, but it was. So, I'm not surprised that I missed a PR attempt.

Log Racks

340x10sec x 2 sets

390x10sec x 2 sets

Tire Filps

800x4x4 sets

Prowler and Abs

--------------------------------------------------------------------------------

Saturday 11/10/12

Our guys had a meet in Gatlinberg, TN. We drove down on Friday, so there was no lifting for me on Saturday. Just a lot of knee wrapping and hand-offs.

----------------------------------------------------------------------------------

Tues. 11/12/12

C3:W4:D2

Squat w/ Bulldog Bar + 100 some-odd lb of chain

bar x a bunch

add chain

bar x a bunch

155x5

245x3

295x3

325x3

385x1

425x1

455x1

475x1

485x1 (PR maybe?)

Some light accessory stuff and some prowler sprints.

Here's the video. Squat's at the end.

http://www.youtube.com/watch?v=ismZijyWc18&feature=youtu.be

[Nicholas Battista]

sexy

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[Tiny]

Thurs. 11/16/12

C3:W4:D2

Floor Press

bar x a bunch

135x10

185x5

225x3

275x3

315x3

345x1

365x1

385x1

405x1 (PR)

315x7

Random Accessory work

[Tiny]

Sun. 11/18/12

Couldn't train Saturday because I had something to take care of.

3" Deficit Deadlift

135x10

225x5

315x3

405x3

455x2

495x1

545x1

565x1

590x1 (PR)

Lots of accessory for low back and abs. I think I did lat pulldowns too.

My back has been giving me problems lately for some reason. There's this nice, sharp, stabbing pain near the right side of my sciatic nerve. In retrospect, I should have stopped pulling after 495, but I kept going for some reason. It kind of aggravated me though because pulling felt way better last week and I know I was good for a 600+ pull from the 3" deficit. Today, my pull felt weak probably because my body was trying to protect my back as much as possible. Still able to get a PR though, but it felt terrible.

I think this is due to those "Log Racks" I've been doing. They put a large amount of compression on my low back and I just don't think it's strong enough yet to support that kind of weight with a log. So, I'll be cutting those out. 

I'll be making a visit to my chiro this week. In addition, I'll be spending some more time on the inversion table and rev. hyper as well as doing more ab and low back work. I'll have to keep up on my hip mobilization too.

 I don't think this is anything serious. I think the only reason I'm not more injured is because my abs and low back are pretty darn strong.

[Tiny]

Usually I right this stuff down on paper, but I figure I might as well post it. Here are the movements I'll be doing for the next cycle:

Day 1

Squat 1: Box Squat (Use 545 as 1RM)

Press 1: Swiss Bar Floor Press (Use 355 as 1RM,can't remember what it really is)

Pull 1: Pendlay Row w/ chain (? 1RM, go by RPE)

Accessory: Weighted Dips (possibly w/chain), GHR, Abs

Day 2

Press 2: Push Press (? 1RM, go by RPE)

Pull 2: Deadlift + 70 lb of chain (2 on each side w/o load chain) (? 1RM, go by RPE)

Squat 2: Paused Squat w/ SSB (? 1RM, maybe use 425)

Accessory: Grappler Press, Push-ups, Abs

Day 3

Pull 3: Rack Pull from just below knee (? 1RM)

Squat 3: Front Squat (going to try to use a regular bar, I'll probably have to use straps) (Try 435 as 1RM)

Press 3: Military Press w/ Swiss bar (? 1RM)

Accessory: Weighted GHR Extensions, Heavy Extensions, Abs

Event Day:

Log (clean each rep): I think I'll do 4-3-2-1 for rep ranges and increase the weight jumps as the reps decrease. See if that works.

Maybe Zercher Deads

Maybe Hip Thrusts

Probably farmers

Stones if I have time to mess w/ tacky and if it's not too cold

Definitely Prowler (I'd like to do this more than once/week)

(I don't really put a lot of effort into programming event work, mainly because I don't know how. I just do what I feel is necessary.)

For most of my presses, I'll be adding in a drop set at 70-80%. I feel my press responds very well to this small addition. Some of these movements may have to be replaced depending on how my back feels, but I will play it by ear. As long as keep up with recovery type work, I'll be fine. Just need to focus on staying healthy.

[Tiny]

Tues. 11/20/12

C4:W1:D1

Box Squat

bar x 10

155x5

245x3

325x3

385x3

425x3

475x1

495x1x3 sets

495x2 --- did a double just because the other guys needed the mono. Should have done 2 singles.

Swiss Bar Floor Press

bar x a bunch

125x10

175x3

215x2

245x2

265x2

285x2x3 sets

275x2x2 sets

175x12

Pendlay Rows

Up to:

255x3x5 sets

Dips w/ chain

3x8

8"Elevated GHR

3x10

Abs, bamboo extensions

[Bob Stevens]

Did you guys get one of those bamboo bars or whatever they're called?

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[Tiny]

No, it's an actual piece of bamboo. One of our guys has a bamboo forest in his backyard. When I saw it, I said: "Hey, you should make us a bamboo bar." It does the same thing as a Westside bamboo bar....but it's free, and there's plenty of stock.

[Bob Stevens]

Nice, that's a good idea. My sister has bamboo in her backyard too, I should try to make one.

To view this discussion on the web visit https://groups.google.com/d/msg/ritweightlifting/-/o6dZbp_4fWwJ.

[Tiny]

Cool. Ours is roughly 2" in diameter. Just make sure that the thickness is almost uniform for a 7' length.

Thurs. C4:W1:D2

Push Press

Up to:

225x1

235x1x4 sets

Deadlifts + 70lb of chain

Up to:

455x2x5 sets

Paused SSB Squats

Up to:

295x3x5 sets

Push ups + 2 chains

3x12

Lat Pulldowns

3x10

Abs, Inversion table

-----------------------------------------------------------------

Sat. 11/24/12

C4:W1:D3

Pin 4 Rack Pulls (~2 in below knee)

Up to:

615x1

635x1x3 sets

615x1

Front Squat (Used regular bar w/ rack position)

Up to:

315x2x2 sets

325x2x3 sets

Had to use straps to get into a rack position. A bit harder to stabilize than the SSB, but I'll get used to it.

OH Pin Press w/ Swiss Bar

Up to:

175x3x5 sets

JM Press / pressdowns

95x5 / 15

135x5 / 15

155x5 / 15 (3 rounds)

175x5 / 15

185x5 / 15

GHR Back Extensions

25x10x4 sets

Abs, Inversion table

[Tiny]

Wed. 11/28/12

C4:W1:D4

Events

Log (clean each rep, clean&press in one motion)

barx4

80x4

90x4

100x4

110x4

120x4

130x4

140x4

150x4

160x4

170x4

180x4

190x4

200x4 (had to push press the last one)

Circus DB

snatch up to 100x4

c&p up to 120x3

The DB I made is really awkward. Probably the most awkward DB I've ever pressed.

Farmers (30 ft down, drop, 30 ft back)

up to 300 per hand (fairly easy)

Lat Pulldowns

4x10

Abs

[Fluff]

You know I don't mean this the wrong way, but I almost feel as though somethings wrong with your shoulders.  Looking at your other lifts, you should be hitting a lot more on your log, circus bell, and PP.  What part of the movement are you struggling with?

[Tiny]

Yeah, I feel the same way. I struggle at lockout for all 3 of those movements. I've got tons power at the bottom, but will struggle 2-3" from lockout. I've been thinking that my shoulders have horrible external rotation, but I haven't done much about it. I'm open to suggestions. Thanks man.

[Dan]

Do you push your head through at the top of the lift?

I've noticed some guys who mainly bench, like powerlifters, tend to overhead press with the bar too far out and front, and lockout for them is usually in front of their shoulders, not over the midline. 

[Tiny]

I try to, but it's tough due to my lack of external rotation. I'll be working on it from now on, unless y'all have a better idea.

[Tiny]

Friday 11/30/12

C4:W2:D1

Box Squat

Up to:

385x3x5 sets

Swiss Bar Floor Press

Up to:

325x1x5 sets

Pendlay Rows

Up to:

285x2

305x2x4 sets

Dips w/ chain

4x8

BB Hip thrusts

135x5

155x5

175x5

195x5

New movement. Just gauging out the weight I should use. I'm extremely weak with these, so it seems I've pinpointed the problem w/ my deadlift.

Abs

------------------------------------------------------------------------

Sun. 12/2/12

C4:W2:D2

Push Press

Up to:

215x2x4 sets

225x2

I made sure to do some stretches to open up my shoulders beforehand. Lock out felt much smoother. I think if I keep it up, I'll be able to get my push press to where it should be.

Deadlifts + 70lb of chain

Up to:

405x3x5 sets

Paused SSB Squat (no hands)

Up to:

385x1x5 sets

Push-ups w/ chain

4x12

Lat Pulldowns

4x10

Abs

[Fluff]

My suggestion would be to attack the top end ROM.  Work lockouts every other week, up to HEAVY weight, and finish with a timed hold.  I like to work up to a heavy triple and hold the last rep of the last set for 30 seconds as a goal. Sometimes, I do another set after this with another 30-50lbs, overhead squat it up, and do another timed hold for even more overload.

The OH holds accomplish 3 things: 

1.  extra time under tension in a hard lockout position. You'll feel your elbows wanting to bend as they fatigue, you have to train them not to.

2.  develop overhead balance and core stability (if your abs aren't firing, it's not heavy enough)

3. if you ARE having a problem with external rotation, supporting the weight in the right position will open up the chest, and teach the body the right position. Like Dan said, most powerlifters lock out too far in front of them (poor external rotation), but when they have to hold it overhead for time, they HAVE to get the bar in the right position (back with the head through). Eventually, your body will look for this position as you press.

Fitting that into PPS, I would pick rack lockouts as your "press" movement for a full cycle (after doing them as an accessory a few times to get the feel for them), and immediately do some kind of push press on the your next cycle. That way, you can see what kind of carryover you get from them.

That's a lot I rambled on about, but I always had a shitty OH until I figured out exactly how to program it. Now it's my "sure win" event at just about any contest up to and including Nationals.

[Dan]

I suppose what Steve said would be good for working external rotation, I never really thought of it that way.  Given that he has a 400+ bench I figured tricep strength isn't too much of a problem, but rather technique with the push press/push jerk. 

 

When I push press, I usually have plenty of leg drive but its a matter of timing - when to let the arms take over.  If I lock my arms out too fast, I usually end up just standing up resulting in a push jerk.  Thats ok for competition, but for training the dynamics of the push press its an important detail.

 

The only other thing I've observed is that for the strict press, it usually requires more volume, i.e. sets of 4-8.  But push press 1-3 is probably better.

[Fluff]

> Given that he has a 400+ bench I figured tricep strength isn't too much of a problem, but rather technique with the push press/push jerk. 

I agree. Like I said, his body needs to learn how to use that strength in the right positions. His weak point is his lockout, and push press isn't helping that. The lockouts aren't to get his lockout stronger, they're to develop the ability to express the strength he already has.

>when to let the arms take over.  If I lock my arms out too fast, I usually end up just standing up resulting in a push jerk.

That one is simple: if there's one thing I learned from training with Nick Brugal, it's that you should be pushing from the end of your "dip" until lockout. The weight won't leave your shoulders sooner, but it should go through lockout faster. If you ever have to "grind" a weight, then you weren't pressing soon enough.

It takes a second for your muscles to generate tension. Ever do a rack lockout or rack pull where you press/pull for a second or so before the weight finally starts moving? Same idea. If you're pressing from the very end of your dip, by the time the weight comes off the shoulders, your shoulders and triceps are already generating as much force as they can. If you wait, you risk not timing it right. It might seem backward, but if you push sooner, you're more likely to be confident in your triceps, and less likely to do a push jerk.

[Tiny]

I really do appreciate the help, fellas. I'll be giving these a whirl tomorrow.

Tues. 12/4/12

C4:W2:D3

6" Block Pulls (had to switch to these because my training partner hurt his back last time doing the rack pulls)

Up to:

615x1x5 sets

Front squats

Up to

315x2

335x2x2 sets

335x1

Had to stop early due to shoulder pain. The rack position really isn't working out. I'll have to be a sissy and go back to using a backwards SSB for front squats. Just doesn't seem worth it to me at this point. Sorry Dan, I know you'll be disappointed :(

OH Pin press w/ swiss bar

Up to:

175x3x5 sets

JM Press / pressdowns

135x5 / 15

185x5 / 15

205x5 / 15 (3 rounds)

GHR Back Extensions

45x8x4 sets

Abs

Pretty awful day. Had no motivation and just felt like taking a nap. Still got some work in.

-----------------------------------------------

Thurs. 12/6/12

C3:W2:D4

Log Press (clean each rep)

One motion

bar x 3

100x3

125x3

145x3

160x3

175x3

190x3

205x3

Push Press

220x3

235x3 (PR I think)

Stones (no tacky)

48"

240x2x2 sets

240x4

52"

240x2

Need to start training with tacky and make more 300+lb stones.

Prowler

lots of sprints in ~5 min.

Done. All I had time for.

[Dan]

Godammit Tim.  Well, as long as you dont use the cross arm method.

 

Just get your push press over 300, otherwise I might beat you.  You dont want that, do you? 

[Tiny]

I am a little frightened now. Don't worry Mr. Higgins, I won't let you down.

Sat. 12/8/12

C3:W3:D1

Box Squat

Up to:

455x2x5 sets

Swiss Bar Floor Press

Up to:

255x3x5 sets

Pendlay Row

Up to:

335x1x5 sets

225x10

OH Lockouts

bar x a bunch

95x8

135x8x2 sets

155x8x2 sets

I discovered I was actually able to press inside our rack, just barely. I suspended the bar from chains, just above the top of my head. For each set, I held the last rep at the top for ~20 sec. I have to say that these were very humbling. I had a lot of trouble just trying to stay in the right position over head.

BB Hip Thrusts

135x5

185x5

225x5x3 sets

Abs

Done.

[Tiny]

Tues. 12/11/12

C3:W3:D2

Push Press
Up to:
235x1x4 sets
240x1

Most of these felt much smoother than last week. Things are all ready starting to improve.

Deadlifts + 70 lb of chain
Up to:
455x2x3 sets
475x2x2 sets

Pulls felt very easy tonight.

Paused SSB Squat (no hands)
Up to:

295x3x5 sets

Circuit (4 rounds)
Push-ups + 3-4 chains x 12
Lat Pulldowns x10
Ab Rollouts x 10

Inversion table

Done.

[Tiny]

Thurs. 12/13/12

C3:W3:D3

6" Block Pulls

Up to:

455x3

475x3x4 sets

Short rests. As easy as ~70% should be.

SSB Front Squat

Up to:

395x1x5 sets

Seated OH Lockouts w/ swiss bar

Up to:

185x2

205x2

190x2x3 sets

Held last rep of each set for a 10 count.

JM Press / pressdowns

135x5 / 15

185x5 / 15

205x5 / 15

225x5 / 15

GHR Back Extensions

45x10x4 sets

Standing Ab Rollouts

4x5

Done. Good day.

[Tiny]

Sat. 12/15/12

C3:W3:D4

Log Clean & Press (clean each rep)

bar x a bunch

One motion

85x2

100x2

115x2

130x2

145x2

160x2

175x2

190x2

Push Press

205x2

220x2

235x2

250x2 (PR)

Stones to 48" (used a bit of tacky)

220x4 (one motion)

240x4 (one motion)

300x2

Need to make heavier stones. Haven't loaded the 300 in about a year and it was pretty darn easy.

Prowler

lots of sprints with increasing weight. worked up to prowler + 150.

Lat Pulldows

a bunch

Calf raises on leg press

a bunch

Purchased a solid leg press for the gym at the bargain price of $200. I really didn't care to get a leg press, but half the gym is doing that new cube method and they needed a leg press for their accessory and bodybuilder work. I'll be using it exclusively for calf raises :) 

[Bob Stevens]

Are the guys using the cube method still in gear or are they going raw for a while? I only ask cause Lilly has been doing a lot of raw stuff lately, I'm sure you saw his ST meet results and such.

What are you weighing these days btw?

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[Tiny]

They use gear, but I think most of their training is still raw. Most of the guys are seeing great results. I think Will just hit 50 lb raw squat PR of 575 and Glen hit a 45 lb raw squat PR of 530. I think all their other numbers are moving well too. Not sure though, they all train on different days as me now.

I weighed 243 this morning. 

[Tiny]

Tues. 12/18/12

C3:W4:D1

Test Day

Box Squat

bar x a bunch

155x5

245x3

335x3

385x3

425x3

475x2

515x1

555x1 (PR)

575x1 (PR)

605x1 (PR)

I think prior to this day, my best raw box squat was 545. That makes 605 a 60lb PR. Not too bad I guess. It wasn't the prettiest of reps (I rounded half-way up), but I got it.

OH Lockouts

95x8

135x8

160x8x2 sets

BB Hip Thrusts

135x5

185x5

245x5x3 sets

Abs

Done.

[Nicholas Battista]

Yeahhhh buddy!

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[Bob Stevens]

Nice squat Tim, that's a fucking legit squat. I want to see a 1700+ raw total out of you this year if not more.

[Tiny]

lol. Thanks guys. Bob, I think totaling above 1700 would be possible provided I can pull 700+ (I don't think I'm close right now). But I think getting an elite raw total at 242 (1607) is well within reach. I might do a meet on Feb. 2nd only because my training partners are bitching at me for not competing in over a year. Still undecided, so we'll see.

Thurs. 12/20/12

C3:W4:D2

Test Day 2

Push press

strict:

bar x a bunch

95x5

115x5

135x3

155x3

175x3

push

195x2

215x2

235x1

255x1

265x1

275x miss

Never really maxed on push press before, so this will set a baseline. Pretty shitty if you ask me, but it will get better.

Push ups

a lot

GHR back extensions

a lot

some pressdowns and abs

Done. Sure hope pulling goes better than push-pressing ;)

[Tiny]

Sat. 12/22/12

C3: W4:D3

6" Block Pulls
135 x a bunch
225x5
315x3
405x3
455x3
495x3
545x1
585x1
615x1
635x1
655x1
665x1 (PR)

Pretty smooth rep. Had a bit in the tank I think. My pull is moving!

JM presses
a bunch of sets of 10 w/ light weight

Pressdowns
a bunch of sets of 15

Lat Pulldowns
3x10

Ab rollouts
3x10

Prowler sprints
8 - 60' sprints w/ empty prowler

Done

Driving to NY in about 6 hours. Need to get some sleep. Going to train when I can during vacation. Hopefully do some in Rochester :)

[Tiny]

I trained over vacation, but it was somewhat haphazard. Got to train with Paul Childress and his crew at Absolute PerformanceW in Williamsville, NY. I tried to mix in my training with what they were doing. They train strictly westside, so my style of training was a little foreign to them. Here's what I did (what I can remember, that is).

Wed. 12/26/12

SSB Front Squat

Worked up to:

395x1x3 sets

405x1x2 sets

Went well despite driving 13 hrs the day before.

Floor Press

Worked up to:

325x2x5 sets

Pin 1 Rack Pulls

Up to:

435x3x5 sets

Accessory stuff.

------------------------------------------------------

Fri. 12/28/12

Strict OH Press

Up to:

215x1x5 sets

Weight was moving very well for some reason.

Box Squats  + Choked Blue Bands (Worked in with the local powerlifters)

Up to:

295x3x5 sets

I forgot how much bands suck.

Pendlay Rows:

Up to:

305x2x5 sets

Accessory stuff.

-----------------------------------------------

Sun. 12/30/12

Bench (worked in with Paul and his crew)

Up to:

315x3x4 sets (2-board) 

365x3 (2-board)

Bench felt light.

1" Deficit Sumo Pulls

Up to:

535x1

555x1x4 sets

Felt heavy and horrible. Haven't pulled sumo in months. My technique is way of. Not a big deal though.

Felt like shit, so I skipped squatting and just did some accessory work and called it a day.

-----------------------------------------------

I'm now back in Huntsville, so I'll be able to get back to usual training. It was good seeing Nick and medium-sized Chris. It sucks I wasn't able to visit with anyone else, but it is what it is. Maybe next year....

[Nicholas Battista]

Love you, Pumpkin. Nice lifting.

[Tiny]

Thurs. 1/3/13

C4:W1:D4

Log Press (clean once)

bar x a bunch

80x4

90x4

100x4

110x4

120x4

130x4

140x4

150x4

160x4

170x4

180x4

190x4

200x4

210x4

220x4

230x4

Zercher Deads

up to:

255x5

Push-ups, Stability OH Press, Stone assistance work

Prowler

Worked up to a heavy weight for ~100ft sprint

Calves on Leg Press

Done.

[Tiny]

Sat. 1/5/13

C4:W2:D1

SSB Front Squat

Up to:

305x3x5 sets

2 Board Bench

Up to:

405x1

385x1x3 sets

405x1

ditch boards

225x10 (c.g.)

Pin 1 Rack Pulls

up to:

505x2x5 sets

Rolling extensions / pressdowns

4x10 / 4x15

Hip Thrusts

135x5

225x5

275x5x3 sets

Abs and Facepulls

Done.

-----------------------------------------------------------

Tues. 1/8/13

OH Lockouts

Up to:

195x2x5 sets

Held last rep of last set for 20s at lockout.

Pendlay Rows

Up to:

265x3x5 sets

Paused Squat

Up to:

455x1x5 sets

Took video of my last squat. Depth looked good and looked easier than it felt. That pause is a bitch. Might go back to squatting in oly shoes, we'll see.

Push-ups + chains

4x10

Lat Pulldowns

3x10

GHR Back Extensions

3x8

Abs

Done.

[Tiny]

Thurs. 1/10/13

C4:W2:D3

1.5" Deficit Sumo Pulls

Up to:

525x1

545x1x3 sets

545x2

This movement is just awful.

SSB Free squat + 120 ish chain

Up to:

295x2

315x2x4 sets

Swiss bar OH Press

Up to:

175x3x5 sets

JM Press / Pressdowns

95x10 / 10

95x10 / 10

100x8 / 10

100x10 / 10

GHR Back Extensions

45x10x3 sets

Abs

Done.

[Nicholas Battista]

looks like fun ;)

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[Tiny]

Sat. 1/12/13

C4:W2:D4

Log Press (clean once)
bar x a bunch

85x3
100x3
115x3
130x3

145x3
160x3
175x3
190x3
205x3

220x3
235x3
250x3 (PR)

DB Shoulder Press
3x10

Prowler
a bunch

Wanted to do stones, but it was 100% humidity out which made the stones super slippery. Figured it would be safer to skip them.

Zercher Deads from Pin 4 + 80-100 lb of chain (not sure)

bar x a bunch
95x5

135x5
165x5
195x5
225x5

Stability OH press
Stone Accessory
a few GHR's

Done.

[Tiny]

Gonna do this show in March:

http://www.nastrongman.com/pdf/2013/CentralGAStrongestMan2013.pdf

Should be a good time.

[Tiny]

Tues. 1/15/13

C4:W3:D1

SSB Front Squat

Up to:

365x2x5 sets

2 Board Bench

Up to:

295x3x3 sets

315x3x2 sets

Pin 1 Rack Pulls

Up to:

585x1x4 sets

615x1

Pulls were pretty easy, had plenty left in the tank on the last set. Very pleased with how my lockout is progressing.

Hip thrusts

135x5

225x5

275x5

295x5

315x5

Push-Ups + chains

4x10 (varied grips)

Abs.

Done.

[Tiny]

Thurs. 1/17/13

C4:W3:D2

OH Lockouts (bar starting at top of forehead)

Up to:

215x1x3 sets

225x1

225x1 (held at lockout for 30 sec)

155x8

Pendlay Rows

Up to:

305x2x5 sets

Paused Squats (wore oly shoes for these)

Up to:

335x3x4 sets

355x3

It's been a while since I back squatted in oly shoes. I think that since my flexibility has improved, these now feel much better to squat in. I pretty much just squatted down until I couldn't descend anymore, sat there for a 2 count and came up.

Prowler

2 - warm up sprints w/ empty prowler - 60 ft

5 - sprints w/ prowler + 50 - 60 ft

Went back in to finish accessory work.

JM Press / pressdowns

95x10 / 15

95x10 / 15

100x8 / 12

105x6 / 12

110x5 / 10

CS Rows

3x10

Standing Roll-outs

4x5

Done.

Oh yeah, picked up some Vulkan knee and elbow sleeves. If you're in the market for some sleeves, I highly recommend these. Very warm and comfortable. The inzer ones I have were aggravating me, so I picked these up. It was a good decision.

[Fluff]

Still early to tell, but it looks like your OH is improving.  Keep working, maybe one day you won't suck at it ;-)

GA's Strongest looks like a great show, I'm considering jumping in either this one or the show in Charlotte NC depending on how I feel after the A.  Charlotte is a lot closer, but I have a feeling GA is going to be a better show.

On Thursday, August 2, 2012 11:44:39 PM UTC-4, Tiny wrote:

I'll be posting my new training here. I really don't feel like writing it all out, but if you're curious, it's all derived from Steve Pulcinella's PPS (Pull Press Squat) method. The article can be found here:

http://articles.elitefts.com/training-articles/pull-press-squat/

My plan is to run this for a full month exactly as it's laid out and then make changes if I need to. If all goes well, this is what my training will look like for the next year or so.

Meet-wise, I have nothing planned for the near future. I am going to shoot for a strongman meet next summer as it seems there quite a few to choose from during those months. I may do a raw PL meet if I can at some point too, maybe in the winter. But this is all speculative since I start grad school in less than 3 weeks and I expect that to eat up a good deal of my time.

We will see how it all plays out.....

[Tiny]

Hahaha, yeah maybe one day. I really do think things are improving though. Just gotta keep at it.

Isn't the Arnold the first weekend in March? How come you'd do another show right after? It would be cool to see you at the one in GA though.

Good luck at the Arnold man.

[Tiny]

Oh yeah. Forgot to post some video of the rack pulls I did the other day.

585: http://www.youtube.com/watch?v=9Njh_t7EZcg

615: http://www.youtube.com/watch?v=cblcZHtDKJg

[Bob Stevens]

Tim, what size knee sleeves did you get and what's you knee measurement? My APT need replacing badly.

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[Fluff]

Only reason I'm planning on competing so soon after is I've got an abdominal hernia that I'm having surgery on in early April, so I'm going to compete while I can. The weights aren't bad for the 175 or 200lb class for either of them, so it'll be just for fun. Guys from my training crew are doing one or the other, so I'd already be going, might as well get in one last competition before the lay-up. 

[Tiny]

I got the large. My knee measurement was 17.5", so I was right at the end of the range for large. The sleeves are still pretty big though. If you're on the lower end of the large range, I'd probably go for mediums. Just so you know though, unlike the apt sleeves, the vulkans don't supply any support. They're just very warm and pretty darn comfortable.

[Tiny]

I gotcha, Steve. Well, hopefully I'll see you in a couple months then.

[Tiny]

Tues. 1/22/13

C4:W3:D4

Events

Log Press (clean once)

bar x a bunch

85x2

100x2

115x2

130x2

145x2

160x2

175x2

190x2

205x2

220x2

235x2

250x2

265x2 (PR)

DB Shoulder Press

4x8

Tire Flips w/ 800 lb tire

a couple warm up sets, then

1x5

1x4

Tire was filled with water today, which made these extra fun. Need to drill some holes in this bitch.

Stones to 48" (need to make this above 50" next time)

220 x a few

240 x a few

300x1x5 sets

Too cold out for the tacky to stay pliable. I was able to get one good rep, then the tacky froze every time.

Prowler

a bunch of sprints, didn't keep track

Need to do some more upper accessory and possibly change up my conditioning work to something more upper body intensive. Hopefully this will slow down the growth of my legs. I measured them when I got home, just above 30", which is starting to get ridiculous. 

[Tiny]

Thurs. 1/24/13

C4:W4:D1

Test Day

SSB Front Squat

Up to:

425x1

add wraps

455x1

485x1 (PR)

Bunch of accessory work and some light conditioning.

Done.

[Tiny]

Sat. 1/26/13

C4:W4:D2

Test Day

OH Lockouts
Up to:
225x1
235x1 (PR)
245x1 (PR)
250x1 (PR)
230x1 (Held for 30 sec at lockout)

Still had some in the tank on the 250. I think it's now safe to say that my OH is improving. Thanks, Trippe.

DB OH Press
GHR
Meadows Rows
GHR Extensions
Prowler
Abs

Just some light assistance stuff.

Done.

[Tiny]

Sun. 1/27/13

C4:W4:D3

1.5" Deficit Sumo Deads

Up to:

495x2

545x1

565x1

585x1

605x1 (slow rep)

Decided to cut it off here as the bar speed slowed to a crawl. Never really maxed on these before, so 605 sets a PR for me. All I can say is that I am much weaker with this movement than any other pulling variation. Hopefully I'll see some carryover.

A bunch of random accessory work and conditioning.

Done.

[Nicholas Battista]

nice, bro.

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[Tiny]

Haven't updated in a while. Lets see what I can remember.

Tues. 1/29/13

C4:W4:D4

Log Press

bar x a bunch

90x1

110x1

130x1

150x1

170x1

190x1

210x1 --- had shooting pain in shoulder here, nothing felt right afterwards

230x1

250x1

270x miss

Disappointing performance. Not sure what I did to my shoulder. I'll have to keep an eye on it.

Random accessory work.

----------------------------------------------------------

Thurs. 1/31/13

C5:W1:D1

SSB Squat

Up to:

425x1x5 sets

Swiss Bar Floor Press

up to:

275x2x5 sets

Trap Bar Row

up to:

270x3x5 sets

Weighted Dips

4x8

Hip Thrusts

Up to:

315x5x3 sets

Abs

Done.

---------------------------------------------------

Sun. 2/3/13

C5:W1:D2

Log Press

Up to:

240x1x4 sets

240x4

Trap Bar Deadlift

Up to:

540x2

560x2x3 sets

560x8 or so (lost count)

Stones to 52" (no tacky)

220x3

240x3x4 sets

Z-Press

3x10

Prowler

10 - 100ft sprints

Clean gym.

Done.

[Tiny]

I have been a busy body and haven't had a chance to update in a bit. Here's what I can remember.

Tues. 2/5/13

C5:W1:D3

1.5" Block Pulls

Up to:

585x1x5 sets

Squat

Up to:

415x2x5 sets

Press

Up to:

165x3x5 sets

Triceps Accessory

Low Back Accessory

Abs

------------------------------------------------------------

Thurs. 2/7/13

C5:W1:D4

Speed Log Press + ~50 lb of chain

Up to:

140x3x8 sets

Tire Flips

a few warm-up flips, did 7 flips w/ 800 lb tire in ~55 sec

Stones to 48-52"

220 x a few

240 x a few

300 x a bunch of singles

Some accessory crap I can't remember.

--------------------------------------------------------

Sat. 2/9/13

C5:W2:D1

SSB Squat (no hands)

Up to:

335x3x5 sets

Swiss Bar Floor Press

Up to:

325x1x5 sets

215x10

Trap Bar Rows:

Up to:

320x2x4 sets

320x6

Hip Thrusts

Dips

Abs

-------------------------------------------------------------------------

Tues. 2/12/13

C5:W2:D2

Log Press:

Up to:

220x2x4 sets

220x6

Trap Bar Dead:

Up to:

605x1

630x1x3 sets

630x3

Z-Press

Chins

1-arm BB Rows

No stones, it was raining :(

Did some extra back work to compensate.

[Tiny]

Thurs. 2/14/13

C5:W2:D3

1.5" Block Pull

Up to:

525x2x5 sets

High-Bar Close stance squat

Up to:

415x1x3 sets

425x1

435x1

Trying to re-learn how to do these. I feel they will be more beneficial than a wider, powerlifting-style squat.

Strict Press

Up to: 

175x3x5 sets

Back Extensions

JM Press

Pressdowns

Abs

----------------------------------------------------------------------------

C5:W2:D4

Log Press + chains

Up to:

150x3x8 sets

Tire Flips

A few warm-ups w/ the 800, then

800x10

Didn't time myself, just wanted to get 10 flips.

Stones to 48"

Up to:

240x3x5 sets

Cleaned first 2 reps, loaded 3rd.

Z-Press

Other accessory work

--------------------------------------------------------------------------

C5:W3:D1

SSB Squat (close stance, as deep as possible)

Up to:

385x2x5 sets

Been dive bombing the squats lately, much like oly lifters. These seem less painful than wide stance squats.

Swiss Bar Floor Press

Up to:

255x3x5 sets

215x10

Trap Bar Row

Up to:

360x1x4 sets

360x5

Hip Thrusts

Weighted Dips

Abs

------------------------------------------------------------

C5:W3:D2

Log Press

Up to:

240x1x2 sets

245x1x2 sets

245x3

Trap Bar Deads

Up to:

560x2x4 sets

560x8

Stones to 48"

Up to:

240x4x4 sets

Cleaned 3 reps, loaded 4th.

Z-press

Some other crap, conditioning I think.

------------------------------------------------------------------------

C5:W3:D3

1.5" Block Pull

Up to:

455x3x5 sets

High bar Close stance squat (dive bomb)

Up to:

385x2x2 sets

395x2

405x2x2 sets

Backed off the squatting a bit because we were going to do some yoke walks later on.

Strict Press

Up to:

205x1x3 sets

210x1x2 sets

Very easy reps.

Drove to local crossfit place to use their yoke.

Yoke

Up to:

600 - 50' down and back

Pretty easy. A couple weeks prior, I had done 710 for 50' (belt-less), so I think I'll be in good shape.

Drove back to the gym to hop on the inversion table.

------------------------------------------------------------------------------------

C5:W3:D4

Log Press + chain

Up to:

140x3

160x3x5 sets

decided to back off the press a bit.

Zercher deads from pin 4 (replacement for tire flips since it was raining)

Up to:

315x5

Stones to 48"

220x1

240x1

300x1

300x2x4 sets

Next time, I'll try out my new 315 stone I made recently.

Push-ups

Rev. Hypers

Seated SSB GM

Done

[Tiny]

Haven't undated in a while, so I'll just discuss some highlights since I don't write anything down anymore. 

Test day 1: 

I squatted 515 w/ the SSB (no hands) w/ knee wraps. I was going to stop at 505, but it was kinda easy, so I went up. This is a PR, for this style of squat. I have free squatted 535 with our old SSB, but it had long handles which made it easier to squat with I think.

Test day 2:

Plan was to work up with the log to something heavier than contest weight and rep it out. I hit 260 for a double (not very good) and may have injured myself in the process. I'm exhibiting some symptoms of a torn labrum. I really hope that's not the case, but rest assured I'll be laying off the pressing until the show and doing a lot of stretching and lacrosse ball work on my shoulder and surrounding musculature. I have a chiro appt. tomorrow, so we'll see what he says. Really don't want to have to get an MRI.

Test day 3:

Worked up to 635x1 1.5" block pull. Wasn't too difficult but decided to stop there since I felt so beat up.

Here's 615: http://www.youtube.com/watch?v=eDeGzq64RgM

and 635: http://www.youtube.com/watch?v=1y8WOo0R22s 

Test day 4:

Didn't do much "testing" today. Just a bunch of assistance work. But I did load my new 315 stone, which aggravated my shoulder, so that was probably dumb.

Not it's just rest and recovery until the show....and probably some light conditioning work.

[Tiny]

Figured I should post some sort of write-up here. I competed in the Central GA's Strongest man competition in Macon, GA in the MW Open division. Overall, I think I did ok for me. I hit a few competition PR's and I finished 6th out of 9 MW competitors. I didn't know my placing throughout the meet, but I know it went from bad to good to not-so-great. Here's the breakdown of the events. 

250 lb 12" Log Press for reps

Only got 1 rep in here. I was incredibly unstable with this, even during warm-ups. I lost control w/ 230 during warm-ups...which has never happened. I believe my shoulder injury made me very unstable at the top. The set-up was pretty unstable too and I wasn't the only person affected by it. A few guys zeroed, so I wasn't last in this event. Oddly enough, 250 lbs is a PR w/ a 12" log, lol.

Car Deadlift (Volkswagen GTI)

I know from experience that deadlift events are my best. Got 14 reps here. I did 15, but my last one didn't count. Could have gotten more, but my conditioning just wasn't up to snuff. I think I might have been 3rd or 4th in this event.

100' Yoke Walk w/ 675 lbs

I think I did rather well here. Not sure of my time, but I know from the video it was around 32 sec. Lots of guys had trouble with this one so I think this might have put me around 4th over all. I won't know until results are posted. Last time I tried this weight in competition, I didn't get 50', so I'll count this as a PR.

850 lb tire flip, 10 flips

Only got 8 here. Again, my conditioning was not good enough to keep going. A lot of guys in my division were able to finish the event, so this put my overall standing down.

310 lb Atlas stone over bar, for reps.

Got 4 reps here, which is a PR. I think the highest anyone got was 5 or 6, but multiple guys got 5. I need to learn to be faster with lap to clean transition. I was probably middle of the pack for this event, which put me 6th overall. 

I'd say my major weakness coming into this show was my conditioning along with my shoulder stability. For me, I don't think strength is an issue. Rest assured I'll be working to improve both in the coming months.

Here's the video. Wasn't able to get footage of the log press. My training partner an I went almost at the same time.

http://www.youtube.com/watch?hl=en&client=mv-google&gl=US&v=HSqrTaElxfc&nomobile=1

[Fluff]

Awesome work, sorry I didn't make it out. Ended up hanging around the show in Charlotte, had a few guys from here competing so wanted to give support and hang out with the crowd a bit.

In terms of contests, it's a bit soon, and it's gunna be heavy, but we're doing the Shreveport platinum plus on May 11. I bring it up because I'm pretty sure we're driving through Birmingham on the way, if you wanted to join.

[Tiny]

Thanks man, no worries. That is pretty soon, I might just go as a spectator. I'm a bit concerned for my shoulder at the moment. I want to make sure it's healthy before I think about another show. On the bright side, I don't think it's torn. Probably just an impingement.

[Fluff]

The press at Shreveport is a DB press, you only need 1 arm. In fact, that's part of the reason I'm doing it (rotator tendonosis at 2 rotators, biceps tendon impingement). 

Entry form just went up today, it's lighter than I expected, but looks like fun: http://www.nastrongman.com/pdf/2013/shreveport13.pdf

It'll be run along the "Fit for Life" festival.

[Tiny]

Hot damn. I think I'm gonna puss out on this one. I'd be competing as a heavy weight. I don't stand a chance at pressing 200# with 1 arm. I might be able to do some of the other events, but not well. Give me couple more years, and I'll be ready for a show like this.

[Fluff]

Ah, thought you were still within striking distance of middleweight for some reason. 

I'll give you ONE year, then you gotta start going platinum plus. Stay healthy and this shouldn't be a problem.

[Tiny]

I weighed in at 244 with clothes and shoes on at the GA show, so I am a MW. But I didn't see a MW listing for the Shreveport show. Unless their LW is 200-265 or something. If their HW is 231+, then I'd be in that class for sure.

All right, one year is reasonable.

[Fluff]

That's less than 13lbs. Accounting for shoes and clothes, that's 10lbs at most, which is an easy water and salt load.  Keep in mind, platinum plus requires 24 hour weigh ins, and the weight limit is 231.4.