tyler
New Member
Posts: 46
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Post by tyler on Aug 3, 2010 21:47:48 GMT -5
Decided I would start a log on here since I plan on competing in the fall meet. I had the chance to meet a few of you guys last fall. I was training with Darren Mehling but due to time schedule changes at his gym I am back on my own.
I currently weigh about 190lbs at 6ft. Im trying to get bigger....
Anyway here is what Ive done this week:
Aug.2.2010
Sprints-5x 40m Tail gate jumps(35")x 6x 4 sets 16lb stone underhand toss up x5x3 sets walking lungesx50
Gym was not open so just trained at the back of a school. Sprints didnt feel to fast hand timmed myself around 6 seconds. I really find sprints work the explosiveness in the upper thigh. Tail gate jumps is well me jumping onto the back of my truck. pretty easy just tried to be explosive. The stone toss I just cupped the stone and tried to jump and throw it straight up as high as I could. That was fun.
Aug.3.2010
Bench Press w/ 1 purple band looped under bench 110x3 130x3 150x3 170x3
5 rounds of: Dipsx10 DB floor press(30s)x10 situps/lying leg raisex15
Plate pinch curls (10+5)x10x3sets
Bench press I paused my last rep of ea set. The last rep with 170 was tough. I really like the amount triceps that get involved in band work. I then did a little circuit for the trceps and abs and that really flushed the triceps full of blood. Really need to improve my tricep size and strength. Took John Brookfields advice for strengthing the grip and did some plate curls which ended up being harder then I thought.
Wont be traing again till Thursday.
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Post by thebruce on Aug 4, 2010 15:57:06 GMT -5
Welcome to the site. Nice to see someone else throwing around some rocks. Jumping up onto a tailgate is also impressive,not gonna happen at my house (to fat). Any way glad to see you posting.
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tyler
New Member
Posts: 46
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Post by tyler on Aug 4, 2010 21:18:00 GMT -5
Bruce, thanks for the welcome. Training with stones is definetley fun. I haver 3 others as well, a 80 lb jagged looking thing, a 175lb limestone and a 225lb granite stone. My precious gems. lol.
upper back is quite sore from yesterday maybe that means Im starting to use my back when I bench. Focused on keeping it tight and Im feeling it today. Hope it doesnt effect my overhead workout for tomorrow.
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Post by McLifter on Aug 5, 2010 12:31:19 GMT -5
Welcome aboard Tyler!! Darren and his wife are good knowledgeable people to train with it is too bad things changed up for you. Stones are fun as is throwing heavy things and lifting stuff overhead. It looks like you have some good explosiveness that will carry over well into the Powerlifting. Feel free to ask questions and pick our meager brains. I agree, John Brookfield is a gem! He has come up with many innovative and different ways to help people get strong and fit. Keep curious and keep reading. McLifter
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tyler
New Member
Posts: 46
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Post by tyler on Aug 5, 2010 21:06:48 GMT -5
Thanks Brock. If I have any questions Ill know who to ask.
Aug.5.2010
Push Press w/light greens singled under DBs 95x5 115x5 135x5 145x4
Plate Press(2 45s) 10, 8, 8
SS Band face pulls- purplex15x2 with wide leg wtd situps 25x12x2
SS Lying external shoulder rotations-12x12x2 with hanging knees to elbows x10x2
Push Press was feeling pretty quick with lighter sets and I wanted to get 5 reps with 145 but the 4th rep really moved me around and it took a lot to lock out. Still went for the rep but no power left. Just held two 45lb plates stacked on one another and did some strict presses with those. The weight felt pretty easy just turned into a grip issue with it slipping in my hands. Just finished up with some asst work.
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tyler
New Member
Posts: 46
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Post by tyler on Aug 6, 2010 11:33:16 GMT -5
Hips and upper portion of my leg still sore from Monday. Wont be going as heavy as planned.
Aug.6.2010
Snatch High Pull 155x2, 175x2, 205x2x4 sets
Hang Clean 155x2, 175x2, 195x2x3 sets
wide grip chins 4 sets of 9
1 arm DB row 80x12, 95x12x2 sets
Tire flip(approx300lbs,I think) 5 sets of 6 with 30 sec rest between sets
Happy with the height on the SHPs, just below the chin but the speed was lacking a bit. HCs were light just a crappy,rusty, non rotating bar made them more difficult then it should be. First few sets of chins were good last set was a bit of a grinder just wanted to get 1 more rep per set then lat week. 1 arm DB rows felt light and explosive. Then came the tire flip and there was no power there. Slow and sloppy. Oh well still got my heart rate up to 190.
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tyler
New Member
Posts: 46
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Post by tyler on Aug 9, 2010 20:59:44 GMT -5
Aug.9.2010
(18") Rack Pulls 135x10, 225x5, 315x3, 405x1, 455x1, 500x1 PR+35lbs
Front Squats 135x3, 185x3, 225x3x3sets
SS Good mornings (95x12) with lying leg raises (3x15) 3 sets each
The 500lb rack pull ended up being an absolute grinder. Once I cracked it of the rack it took everything I had to tell myself to continue pulling. I didnt think it was going to be that hard but still a PR. I kept the front squats pretty light cause my adducters were really sore and tight from yesterday. GM and leg raises for some asst work and that was it.
On a side note, today I decided to do the Strongman competition being held in Winkler. I've never competed in strongman before so it should be fun.
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Post by thebruce on Aug 10, 2010 10:52:21 GMT -5
when is the strongman?? 500 is impressive. I am liken those front squats as well.
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tyler
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Posts: 46
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Post by tyler on Aug 10, 2010 21:05:45 GMT -5
when is the strongman?? 500 is impressive. I am liken those front squats as well. Thanks Bruce. The strongman comp is on saturday August 14th. Aug.10.2010 Push Jerks(2)+Jerk(1) 95x3, 120x3, 150x3, 170x3, (180x3 all push jerks) Floor Press 145x8x3sets High Incline DB Hammer Press 40x10x3sets 15 min streching Kept everything quite light, considering the comp is in 4 days. Was using a PJ for the first 2 reps then a split jerk for the last. The recovery from the split jerk wasnt feeling to stable so I just PJ 180x3, which was feeling pretty powerful. Everything else just went pretty quick.
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tyler
New Member
Posts: 46
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Post by tyler on Aug 16, 2010 21:14:57 GMT -5
Aug.16.2010
Tire drag(80lb rock) Backwardsx30m, forwardx30m 4 sets
I should of probably just stayed home today. I setup the bar to do 12" box squats with light greens doubled, for speed. So I put on a warm up weight and my back seized up immediately. Need more time to recover from the weekend strongman competition. So I went ahead and tried the tire drags in the parking lot. I just attached the tire via a chain to my belt and it worked great. Thanks Bruce.
PS: If anyone is curious, I finished last and I need to get stronger, BIG time!
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Post by thebruce on Aug 17, 2010 9:30:40 GMT -5
Yeah you finished last but you went and competed and you finished. How did you like it?? I think it takes moxy just to go and do your best.
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Post by McLifter on Aug 17, 2010 20:48:42 GMT -5
Bruce makes a good point Tyler. Not everyone puts it on the line and tests themselves by competing. It is the only way to know where you are at and it gives validity to your training. Plus, it helps you to set your goals for the future. Congratulations!! McLifter
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tyler
New Member
Posts: 46
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Post by tyler on Aug 18, 2010 21:22:30 GMT -5
Thanks Bruce and McLifter.
I did have fun and it definitely added a new level of motivation to get stronger(also paying for with a sore back still). Going to try to add some muscle and hopefully set some good PRs come November 17th.
Aug.18.2010
Incline DB Press 55x14, 55x12, 55x13 superset Pullups 8,8,8 Rope face pulls 12,12,12
DB laterals(45sec rest) 20x12x3 sets
superset BB shrug 135x10,135x10, 180x10 Tate Press(DB) 25x10, 30x10, 30x8
Every Thursday going to a similar workout in the hopes to add more muscle. I'll just switch up the main exercise and do variations of the other exercises as well.
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Post by McLifter on Aug 20, 2010 9:00:19 GMT -5
Tyler, the formula for getting stronger is simpler than most people want to accept. It takes hard, consistent work. It consists of focusing on the basic movements and increasing the weight or the reps each and every workout. Concentrate on the following:
SQUATS DEADLIFTS PRESSING POWER CLEANS PULLING BENCHING
The cornerstone of everything is the Squat. Love 'em or hate 'em you must work long and hard on the squat. It will have carryover into every other lift and make the beloved benchpress better too.
McLifter
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tyler
New Member
Posts: 46
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Post by tyler on Aug 20, 2010 12:18:26 GMT -5
Thanks for the insight, McLifter.
The cornerstone of my training is going to be all the basic compound movement, I LOVE squats and don't shy away from hard work. Thursdays is just going to be an upper body rep day.
Aug.20.2010 ME LB
Squats w/light green bands doubled(+180lbs top) 155x1, 185x1, 215x1, 235x1, 255x1, 225x5
DB lunges 60's x5/leg x 3 sets
BB hip extensions (feet on bench) 45x10, 90x10x2 sets
2 round ab circuit wide leg situpsx15 lying leg raisesx15 plank holdx 30 seconds
I wasn't sure what to expect with the the squats today. Previously with this band tension I've done 200x3 for three sets so I was going to be happy with 225 for a single. Ended up with 255 and prob had a bit more but my back is still a little shaky from the strongman comp. Did a drop set with 225 and gutted out 5 reps which I very pleased with. DB lunges really worked the legs. First time doing hip ext with a barbell and they worked well. Finished up with a floor based ab circuit. Good workout.
PS: My "fatgripz" came in the mail today, excited to use 'em on Monday!
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