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011708

Elliptical 15 min. Incline 10 Speed 12

Concept 2 Rower 5 min. Level 7 1000m

011808

Snatch Pulls:

all triples

135,225, 225, 225

Farmers:

160ftx1turn

165, 215, 215

Farmers Holds:

215x34 sec

165x35 sec

Yoke:

80ft

420, 510, 510

Yoke Holds:

600x30sx2

Tire Flip:

not sure weight of tire yet, probably between 1100 and 1300...

6 singles with help and maybe 1 or 2 unassisted

Sled Drag/ one handed using the RT:

40ft

240x3

011908

Log Bench Press/ used rack and full stop at bottom:

sets of 6

170, 260, 310, 350, 400x5

Face Pulls:

4x10x85

Cheat Curls:

sets of 5

135, 155, 175, 195, 205

The Press:

triples

135, 185, 225

Pull-Ups:

3x5xbw

Ab Wheel:

2x12xbw

Edited by carusom1
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That's some nice rep work on the squats

Thanks, Kelly. We're all closet masochists... 082713 SS Log Press: 290 x 6 335 x 5 2 x 2 x 380 400 x 2 BB OH Rack Lockout: bar starting at top of forehead 3 x 4 x 365 Banded Rev. Flye: 4

102714 Ruck Walk 55lbs x 45min 102814 BB Strict Press: 285 x 5 295 x 4 305 x 3 315 x 2 5 x 1 x 325 Tri. Ext.: 5 x 20 x 90 Hammer Strength Lateral Raise Machine: 5 x 20 x 30 Rev. Rear Del

012108

Hang Cleans:

triples

135, 225, 255, 285, 315

Dead Lift:

sets of 10

425, 465

Stones:

warm up with 230

series 60"-48" 225, 230, 240

series 66"-48" 225, 230, 240, 280

series 60"-48" 240, 280, 340, 240, 280, 340lap x 2

Stretch

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You been doing any cardio lately?

Read the log dude!

Tues. & Thurs. for 15-20 min.

I'm thinking of uping it a little but don't want to do too much...???? Thinking of adding some agility/sprint work in on Friday or Sat.

012208

Ellipitcal 15 min.

012308

Incline Log Press:

sets of 8

170, 220, 240, 260

DB Row:

4x8x115

Speed Bench (wide grip):

5x3x250

JM Press:

sets of 6

205, 185, 165

Seated Row:

4x8x270

DB Precher Curl:

3x8x55

Shrugs

sets of 12

405, 495, 585

Stretch

Shoulders are over worked. Need to do only 1 heavy press day; not 2 like I've been doing.

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Matt Brouse

Maybe that was it...seemed sporatic. You can handle more than that. I'll run with you on Sat.

In the past I have had pretty good success with 2 heavier press days but one was 90-95% static type pressing and the other was mostly dynamic type pressing. I.e. Bench Press Vs. Push Jerk Behind the Neck.

Just a thought...

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012408

Cardio

Treadmill 12 min. Speed 3.0

Elliptical 12 min. Incline 10 Speed 12

012508

Event Training

Yoke:

560x80ftx2

Yoke Holds:

650x30sx2

Farmers:

225 a hand x 160ft/1 turn x 2

Farmer Holds:

225x30sx2

Tire Flip:

~1200...who knows

5 singles

Played around with the stones a little bit using a tacky I just made...not bad.

Ab Wheel:

3x10xbw

Just easing back into the farmers and yoke. Need a lot of work on both of these!

Edited by carusom1
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012608

Axle Press:

6x5x130, 180, 200, 220, 240, 260

BTN Press:

2x8x130

DB Bench (neutral grip):

2x8x115

T-bar Row:

3x8x180,225,260

Cheat Curl:

3x4x185

DB Curls:

sets of 8

35,40, 50, 60, 40, 35

Tri. Ext.:

sets of 8

115, 185, 185

Elliptical:

12 min. Incline 10 Speed 12

Stretch

Edited by carusom1
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012808

Axle Cleans:

triples

130, 180, 220, 240, 250(2 Cont.), 240(2 Cont.), 230

Axle Hang Cleans:

130, 180

18" Dead Lift:

3x6x405, 500, 545

Stones:

warmup with 225, 230, 240

series 48"-66" 280, 240, 230, 225

340 @ 48"

340 @ 60"

340 @ 66" x 0,0

1x3x340 @48"

Stretch

Edited by carusom1
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Morgan and Neil- Thank you guys, I appreciate the support!

013008

10" Log Push Jerk:

4x5x180, 230, 260, 280

BB Split Jerk:

triples

135, 185, 225, 275, 275

Pull Ups:

3x6xbw

DB Pull Overs:

3x8x60,95,115

Chest Flyes:

3x10x40,50,50

Bent Lat. Raise:

3x8x30,40,50

Concept 2 Rower:

7:30 min. Level 8

Stretch

Edited by carusom1
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Matt Brouse

If I were to take a side view video of your jerks, you'd notice that the "split" isn't actually that big. Looks solid though.

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If I were to take a side view video of your jerks, you'd notice that the "split" isn't actually that big. Looks solid though.

Ya, I could tell. It is scary!!

013108

Elliptical 20 min.

020108

Yoke:

80ft

240, 380, 510, 610, 610

Yoke Holds:

700x30sx2

Farmers:

80ft

165, 255, 255

Farmers Holds:

255x30s, 20s

Front Carry:

40ft

240, 330, 420, 380

I suck at this!

Sled Drag:

40ft

390, 435, 480

Cardio has really been helping for recovery. I will now squat every other week instead of doing the yoke.

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Matt Brouse

Alright I'll plan on my mobile stuff before you show up tomorrow. We'll press together and hold pinkies or something.

Chris, glad to see you finally made it to the GB.

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Chris- Good to hear from you. I'm not sure about Waseca yet. Looks like your grip is really coming around. Hope to see you cert on the #3!!

020208

Single DB Press:

5x8x45, 65, 80, 95, 105

Medium Grip 3 Board Bench Press:

sets of 5

135, 225, 295, 365, 405

Lat Pull down/ wide:

4x8x205, 235, 250, 265

EZ bar Tri. Ext.:

3x8x145, 185, 185

Cheat Curl:

5x5x95, 135, 185, 135, 185

Concept 2 Rower:

5 min. 1000m level 7

Treadmill:

15 min. Incline 1.5 Speed 3.2

Stretch

Completed this in less than 2 hours. Thats good for me!

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020408

Power Clean:

triples

135, 225, 245, 265, 285, 305(2)miss, miss, miss

form felt really off today, need to go back to some basic technique work

Deficit Deads (3"-4" off the ground):

sets of 5

135, 225, 315, 405, 495, 545

Axle Clean Pull:

triples

130, 180, 180, 180

Stones:

warm up with 225, 230, 240

230 to 72" x 2

series 66"-48" 225, 230, 240, 280 x 2

set up WSM style with a stagger away from the platforms

shoulder 280xmiss, 1

340 for 3 quick singles. Trying to one motion this SOB but not quite there yet!

series 48"-66" 340, 280, 240, 230, 225

Stretch

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020508

Elliptical 20 min. Incline 10 Speed 14

020608

10" Log Push Press:

sets of 5

130, 180, 230, 280, 300, 230

first rep was done lb style. This style is much more difficult with Oly shoes. Today was in Oly shoes but I don't think I will press the log in them anymore. Oly shoes feel much more comfortable with a BB or Axle.

Speed BP:

triples

225, 245, 275, 275, 275

T-bar (narrow handles):

sets of 8

180, 225, 205

Rev. Tri. Pull down:

sets of 8

20, 50, 40, 30

Pull Ups:

3x6xbw

Concept 2 Rower:

5 min. level 6

Treadmill:

5 min. Incline 6 Speed 3

Left Elbow/Tricep was really hurting. I think it was from the extensions on Sat.

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Do you think your power cleans felt off because of cleaning with the axle mostly lately?

Yes. The second pull on the axle is a different motion than with the bar. I didn't think of this till you said it but it makes sense now that I have thought about it.

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Chris Mathison

When do you go into triples/doubles/singles? I see alot of sets of 8 and 5.. Is it in waves like that? cycle down to singles? You probably know alot more than I about periodization and your twice as strong so im curious. Strength is in 3/2/singles. .so when do you do them?

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When do you go into triples/doubles/singles? I see alot of sets of 8 and 5.. Is it in waves like that? cycle down to singles? You probably know alot more than I about periodization and your twice as strong so im curious. Strength is in 3/2/singles. .so when do you do them?

I will go into triples/double/singles eventually. This is a relative periodization scheme. Brouse and I talked about adding some volume and endurance into the workouts. Strength does come in with 3/2/1, but with Strongman you need more volume. If this was powerlifting that would probably work great but with Strongman you need to build up some work capacity.

Everyone responds differently to different amounts of volume. With that being said, the way I view Strongman is you have to be a well rounded strength athlete. It entails everything from brute power to fluid mobility. Varying the repetition scheme really helps to become more well rounded. Its amazing at the different training variations among strongman. Some have very different styles of training and are meet with a good deal of success in both cases.

Because Strongman requires so many different tools to be successful, recognizing your weaknesses and developing them is the most important thing you can do in this sport.

talk to you more later, gotta go train...

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Chris Mathison

Rock on.. great reply.. Ive been stuck in the 3/2/1's trap for a while. A set-rep scheme simliar to a bodybuilder would probably yield good results for me right now. anyways.. keep doing what your doing.. it works for you.

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Chris Mathison

Brouse!! I beat you to MM0 status. why are you such a tool? pick up a damn gripper!! You were the first person ive seen close a #3 in real life(not video). what happened to the gripper love?

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020708

Elliptical 20 min.

020808

Back Squat:

sets of 5

115, 185, 225, 315, 365, 405, 455, 275

Haven't done these in maybe over a month and they felt way off. I will incorporate some type of squat movement each Friday to keep the legs conditioned.

Farmers:

165x160ftx1 turn

265x80ftx2

Farmer Hold:

265x30s

325x30s (w/ straps)

Front Carry w/ Sled Drag:

330 Front 80ft/ 345 Sled 40ft x 3

Front Carry:

420x40ftx2

500x40ft

Stretch

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