jwdeff Posted March 7, 2014 Share Posted March 7, 2014 Your training is looking great! Are you facing in on the viking press or facing away? Facing away is kind of awkward for a lot of competitors, especially at the top as it curves back slightly, but that's how they do it at worlds. 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 10, 2014 Author Share Posted March 10, 2014 Thanks, James and Durrs. I've been facing away and setting up the pick fairly low so I have to half front squat the weight up, as multiple competitors struggled with this a couple years ago. 030814 Squat: 600 x 2 add briefs 650 x 1 awkward, getting used the briefs 690 x 1 a bit better but much different form when in gear add belt 700 x 5 Tough call on whether or not to wear briefs but if they'll allow gear, you have to take it. Depending on the depth we'll see how more I can knock out; that is, if I have a squat event. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 11, 2014 Share Posted March 11, 2014 I've got pre-contest nervous energy for your contest! Looking strong, you'll be ready! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 11, 2014 Author Share Posted March 11, 2014 I've got pre-contest nervous energy for your contest! Looking strong, you'll be ready! You ain't kidding. I've already got pre-contest nervous bowels. 031014 Giant DB: 220 x 5 220 x 6 195 x 10 (had the 9th just past 75 sec) Yoke: w/u to 870 x 60ft Hold 1000 1160 x 30 sec no belt Medley: all 60ft, run back to each implement. 730 yoke / 400 prowler / 400 prowler / 300 football sled (48 sec) 730 yoke / 400 prowler / 400 prowler / 300 footbal sled (43 sec) Tough. The added weight from last week killed the legs this time. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 14, 2014 Author Share Posted March 14, 2014 031314 Viking Press: Implement weighs at least 100lbs. plate wt recorded only speed triples 220, 230, 240, 250, 260, 270, 280, 290, 300 (completed in ~12 min) 340 x 1 380 x 1 415 x 1 450 x 1 Walkouts: 30sec x 40-50lb gym bag on back 60sec Band Pull Aparts Quote Link to comment Share on other sites More sharing options...
MattM Posted March 14, 2014 Share Posted March 14, 2014 031314 Viking Press: Implement weighs at least 100lbs. plate wt recorded only speed triples 220, 230, 240, 250, 260, 270, 280, 290, 300 (completed in ~12 min) 340 x 1 380 x 1 415 x 1 450 x 1 Walkouts: 30sec x 40-50lb gym bag on back 60sec Band Pull Aparts My god Mike save some weight for the rest of us! That's huge! What do you expect the contest weight will be? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 14, 2014 Share Posted March 14, 2014 That is a monstrous viking press! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 16, 2014 Author Share Posted March 16, 2014 Thanks, guys! Contest weight should be 340-360 in hands. Of course, I don't know the weight in hands of what I've been doing but I set it up so the lever point is as high as possible in the rack and all the weight is at a downward angle throughout the entire lift. Subjectively, the weight I record feels pretty close to free weight I've felt before with a bar or log. 031514 Load Medley: 40ft, loaded at 48", then run back 40ft to next implement 160 keg / 250 sandbag 160 keg / 250 sandbag / 250 sandbag (31 sec) 160 keg / 250 sandbag / 250 sandbag / 300 sandbag (46 sec; 29 sec split at 3 implements) That last sandbag is tough. Conditioning: two medleys of various stuff for 50' sled / anchor chain / footbal sled / prowler each set was around a minute Time to rest Quote Link to comment Share on other sites More sharing options...
MattM Posted March 17, 2014 Share Posted March 17, 2014 Absolutely fantastic prep for such short notice! Heal up and get ready to kick ass and take names in L.A.!!! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 11, 2014 Author Share Posted April 11, 2014 Thanks for all the support, Matt and Kelly! Got sick the last two weeks, so slowly getting back into it. 041014 Bench: 320 x 8 340 x 8 370 x 8 Incline: 305 x 8 315 x 8 DB Flye: 40 x 10 50 x 10 60 x 10 Hammer Decline: 270 x 10 360 x 10 Curl Tri Ext Rev Cable Cross over Ab pulldown all one set of 50 reps at light weight Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 12, 2014 Author Share Posted April 12, 2014 041114 Front Squat: 385 x 5 435 x 5 365 x 5 no belt Dealift: 2 x 3 x 515 snatch grip 2 x 6 x 425 Seated Rows: 2 x 10 x 360 Planks Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 15, 2014 Author Share Posted April 15, 2014 041414 SS BB Strict Press: 3 x 10 x 215 Uni. Cable Tri. Ext.: sets of 10 80, 90, 100, 90 Cable Lat Raise sets of 10, light weight shoulder is still hurting from WSM Seated Tri. Ext. Machine: sets of 10 90, 100, 110, 120, 130 Bent Over DB Lat. Raise: lights sets of 10 Ab Machine Oblique Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 17, 2014 Share Posted April 17, 2014 What's up with the shoulder? What ever happened with the bicep(s) from WSM? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 20, 2014 Author Share Posted April 20, 2014 Kelly- I strained the left arm, initailly at the bicep but by the time we were done it extended/radiated into the shoulder and tricep. Arm feels better now but not 100%. Keep up the good workouts - looks like fun! 041714 Prowler and Sled Drag 041814 SS Close-grip Bench: 10 x 5 x 315 75 sec rest Incline Bench: 5 x 6 x 325 DB Flyes: 3 x 8 x 55 Plank: front, side, side each 1 min 041914 Deadlift: 10 x 5 x 430 Uni. Seated Row: 5 x 8 x 180 BTN Lat Pull: 5 x 8 x 140 Prowler: 3 x 150' x 2 plates mobility work Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 22, 2014 Author Share Posted April 22, 2014 042114 SS BB Strict Press: 10 x 3 x 245 Incline DB Tri. Ext.: 45 x 8, 55 x 8, 65 x 8 85 x 12 Rev. Flye: multiple sets up to 150 x 12 DB Hammer Curl Leg Raise running short on time; one set of 20 reps Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 23, 2014 Author Share Posted April 23, 2014 042214 Squat: doubles 375, 430, 455, 495, 525, 540 no belt, fast working on form, trying to integrate multiple new cue's to help optimize and keep the back out of pain Pause Squat: 2 x 5 x 350 (5 sec pause at bottom) no belt Uni. Split Squat: 4 x 8 x bw seeing how the knee(s) will respond mobility work (not stretching per se) Quote Link to comment Share on other sites More sharing options...
MattM Posted April 23, 2014 Share Posted April 23, 2014 What kind of techniques/cues do you mean? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 24, 2014 Author Share Posted April 24, 2014 What kind of techniques/cues do you mean? This pertains to things I need to do, but not necessarily for everyone. Although, I'm sure anyone could take something away something from it. 1. Flex the lats throughout the movement to stabilze the upper back and prevent forward pitch 2. Stand up straight (not hinged) at the start of the lift with glutes and quads flexed. I actually took a video... I'll see if I can get it uploaded Quote Link to comment Share on other sites More sharing options...
MattM Posted April 24, 2014 Share Posted April 24, 2014 What kind of techniques/cues do you mean? This pertains to things I need to do, but not necessarily for everyone. Although, I'm sure anyone could take something away something from it. 1. Flex the lats throughout the movement to stabilze the upper back and prevent forward pitch 2. Stand up straight (not hinged) at the start of the lift with glutes and quads flexed. I actually took a video... I'll see if I can get it uploaded Please do! I usually flex the glutes and try to get tension in my legs before a squat as well... It reminds me to push the hips back Is this the same as trying to develop "torque" before the squat? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 24, 2014 Author Share Posted April 24, 2014 What kind of techniques/cues do you mean? This pertains to things I need to do, but not necessarily for everyone. Although, I'm sure anyone could take something away something from it. 1. Flex the lats throughout the movement to stabilze the upper back and prevent forward pitch 2. Stand up straight (not hinged) at the start of the lift with glutes and quads flexed. I actually took a video... I'll see if I can get it uploaded Please do! I usually flex the glutes and try to get tension in my legs before a squat as well... It reminds me to push the hips back Is this the same as trying to develop "torque" before the squat? I haven't heard the term "torque" before, but I believe we're talking about the same thing. You would have to describe to confirm Quote Link to comment Share on other sites More sharing options...
MattM Posted April 24, 2014 Share Posted April 24, 2014 What kind of techniques/cues do you mean? This pertains to things I need to do, but not necessarily for everyone. Although, I'm sure anyone could take something away something from it. 1. Flex the lats throughout the movement to stabilze the upper back and prevent forward pitch 2. Stand up straight (not hinged) at the start of the lift with glutes and quads flexed. I actually took a video... I'll see if I can get it uploaded Please do! I usually flex the glutes and try to get tension in my legs before a squat as well... It reminds me to push the hips back Is this the same as trying to develop "torque" before the squat? I haven't heard the term "torque" before, but I believe we're talking about the same thing. You would have to describe to confirm My understanding is that creating "torque" is about creating tension in the muscles that move the hip, thigh, knee, and ankle prior to the squat. I usually kind of screw my legs to the ground, flex the glutes and then go. What do you think? Same thing or no? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 26, 2014 Author Share Posted April 26, 2014 Matt- I think were speaking the same language. https://www.youtube.com/watch?v=-YZSXcST6LE 042414 SS Rack "Dead" Bench: 10 x 3 x 355 Incline Bench: 5 x 5 x 340 Flyes Leg Raises 042514 Deadlift: 8 x 2 x 565 no belt RDL: 3 x 20 x 225 + green band Hammer Strength Row: 3 x 8 x 205 Leg Raise Quote Link to comment Share on other sites More sharing options...
MattM Posted April 26, 2014 Share Posted April 26, 2014 I agree, you should keep putting up videos too! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 29, 2014 Author Share Posted April 29, 2014 I forgot to take vid, but my training partner did (see if I can get him to post). 042814 SS BB Strict Press: 270 x 15 shoulders were really sore/beat up from the dead press on Thurs. Light weight various shoulder movements Incline DB Tri. Ext.: 90 x 12 PR, I think DB Conc. Curl: 3 x 10 x 55 Ab: stir the pot 3 x 5 each way leg raise 3 x 12 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 30, 2014 Author Share Posted April 30, 2014 042914 Squat: 580 x 2 no belt Pause: 2 x 5 x 275 +20lb chain around neck (5 sec pause) Uni. Split Squat: 3 x 10 x 25 Box Jump: 3 x 5 x 50 (24" box, I think) Farmers': 135 per hand all sets 80ft 500ft 2 x 100ft Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.