carusom1 Posted May 2, 2014 Author Share Posted May 2, 2014 050114 SS Close-grip Bench: 395 x 13 Incline Bench: 5 x 4 x 355 Dips: 3 x 10 x bw Ab Wheel: 3 x 12 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 2, 2014 Share Posted May 2, 2014 395 x 13 narrow grip..... Jesus. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 2, 2014 Share Posted May 2, 2014 I concur! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 3, 2014 Author Share Posted May 3, 2014 Thanks, guys! Good week for pressing. 050214 Deadlift: 6 x 2 x 600 chalk only Snatch grip: 435 x 6 485 x 6 Prowler: 4 x 160ft x 190 It's an econo prowler and it's not in good shape, so it can't handle much weight. Bulgarian Split Squats Deadbugs Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 7, 2014 Author Share Posted May 7, 2014 (edited) 050514 Stones: only had access to light stones so did an interminable number of singles and doubles with 225 raw, one motion, over 64". I'v noticed that as I had better tacky, my form has gotten lazier. Need to make sure and incorporate so no tacky training to keep proper form in check. 050614 Truck Pull: With and without rope assitance. Lots of starts. Lots of set up to practice. Prowler pushes low and high bar. Truck pull is such a pain to do by yourself. Should be getting a 56lb shot loadable weight for height any day now, which I'm excited about. Going to Budapest June 21st: Viking Press Truck Pull 56lb Weight for Height Deadlift for reps (side-handle car, I believe) Load Medley Stones Edited May 7, 2014 by carusom1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 7, 2014 Share Posted May 7, 2014 Wish I could help with the setup! What are the objects for the load medley? Are the stone platforms all that high in contest or was that just form work? Are you using an actual truck for the pulls or something else? Lots of questions haha Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 7, 2014 Author Share Posted May 7, 2014 Wish I could help with the setup! What are the objects for the load medley? Are the stone platforms all that high in contest or was that just form work? Are you using an actual truck for the pulls or something else? Lots of questions haha Matt- I wish I knew the answers to your questions but I don't. I'm lucky that I even know what the events are, lol. I will try to get my hands on a real truck. 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 9, 2014 Author Share Posted May 9, 2014 050814 Close-grip Bench: 8 x 5 x 350 Incline Bench: 2 x 6 x 350 Viking Press: 8 x 3 x 250 Ab Wheel Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 10, 2014 Author Share Posted May 10, 2014 050914 Deadlift: 6 singles at 495 working on form. speed was good Snatch Grip: 2 x 6 x 545 PR Banded Dimel Deadlifts: 3 x 20 x 225 + green band Prowler: 4 x 100ft x 15 sec rest x 140 3 clusters total Quote Link to comment Share on other sites More sharing options...
MattM Posted May 10, 2014 Share Posted May 10, 2014 Do you feel the Dimel deadlifts hit the top range of the deadlift? Nice Snatch Grip work, that'd probably tear my shoulders out of their sockets haha Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 10, 2014 Author Share Posted May 10, 2014 Do you feel the Dimel deadlifts hit the top range of the deadlift? Nice Snatch Grip work, that'd probably tear my shoulders out of their sockets haha You have to do it properly by flexing the hips while minimizing back extension to hit the hams and glutes hard. Trying to get the same feeling during the deadlift to get the posterior chain muscles (hams and glutes) to fire. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 14, 2014 Author Share Posted May 14, 2014 Sunday I threw my new 56lb weight for height. It's loaded with steel pellets from 20lbs up -- pure awesomeness! My best throw was probably somewhere around 13' with 56lb. 45lb I cleared more than 15'. Technique was okay for a first timer, but not great. 051314 Olympic Squat: oly shoes / high bar / no belt / narrow stance 5 x 2 x 365 5 x 2 x 415 trying to be violently explosive out of the hole, speed Worked with a keetlebell instructor for quite a while on one-handed swings mimicing the 56lb WOB technique. Felt much more powerful once you get the timing down. Conditioning: 300 sled / 300 prowler / 300 football sled x 3 sets 60' each, run back for each implement Every run was under 30 seconds but I got faster as the sets went on. Tried to sprint back to the next implement as fast as I could, which normally I pace myself. However, if you want to win a medley at the pro level then you better be running as fast as possible the entire event! Quote Link to comment Share on other sites More sharing options...
MattM Posted May 14, 2014 Share Posted May 14, 2014 Sunday I threw my new 56lb weight for height. It's loaded with steel pellets from 20lbs up -- pure awesomeness! My best throw was probably somewhere around 13' with 56lb. 45lb I cleared more than 15'. Technique was okay for a first timer, but not great. 051314 Olympic Squat: oly shoes / high bar / no belt / narrow stance 5 x 2 x 365 5 x 2 x 415 trying to be violently explosive out of the hole, speed Worked with a keetlebell instructor for quite a while on one-handed swings mimicing the 56lb WOB technique. Felt much more powerful once you get the timing down. Conditioning: 300 sled / 300 prowler / 300 football sled x 3 sets 60' each, run back for each implement Every run was under 30 seconds but I got faster as the sets went on. Tried to sprint back to the next implement as fast as I could, which normally I pace myself. However, if you want to win a medley at the pro level then you better be running as fast as possible the entire event! "trying to be violently explosive out of the hole, speed" ... [insert Sophomoric Joke Here] You should get some footage of you as a human cannon! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 16, 2014 Author Share Posted May 16, 2014 Matt- I might actually ditch the squats for the remainder of the training cycle since they continue to do nothing but perturb my back. Some events changes for Budapest: Arm-over-arm Truck Pull Viking Press or Press Medley Car Deadlift (350kg) 25kg WOB Yoke (400kg x 30 m) Load Medley or Natural Stones 051514 Bench: 8 x 3 x 390 Incline Bench: 2 x 5 x 365 Viking Press: 4 x 5 x 295 This continues to tear up my shoulders. I don't know if it's because of the wider grip (facing in) or because the rack is moving around so much. Cut the sets short because it strained my lat as well. Incline DB Tri. Ext.: 2 x 10 x 100 Ab Wheel: 3 x 10 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 16, 2014 Share Posted May 16, 2014 (edited) WIll you sub in some truck pull training for those squats? It will probably traction your back out a little at the very least, and if you load up a prowler and anchor the rope to a car in park you have a quick truck pull setup! Edited May 16, 2014 by MattM Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 19, 2014 Author Share Posted May 19, 2014 Matt- I should practice the truck pull just in case... plus I really need the technique work on that event. 051614 w/u with clean pulls to 205 15" Trap Bar Deadlift: 260 x 2 460 x 2 660 x 2 750 x 2 860 x 2 add belt 940 x 1 strap slip 940 x 2 PR Snatch Grip Deadlift: 2 x 4 x 545 PR Banded Dimel Deadlift: 3 x 20 x 245 + green band 051814 56lb WOB maybe 15 throws technique continues to improve but could be better; average throw was about 1-2' heigher than last week Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 22, 2014 Author Share Posted May 22, 2014 051914 BTN Strict Press: 8 x 3 x 240 (1 min rest) Deadbug Plank 052014 Yoke: 3 x 800 x 55ft down, re-pick, 55ft back Conditioning: Yoke 650 x 55ft / Prowler 320 x 55ft / Sandbag Shoulder 250 x 100ft 3 rounds Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 22, 2014 Share Posted May 22, 2014 Congrats on the invite to Budapest! I saw your 950 trap bar vid, looked good! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 23, 2014 Author Share Posted May 23, 2014 Thanks, Kel! Watching the video it looked like maybe I could have done a little more, but felt pretty heavy at the time. 052214 Close-grip Bench: 430 x 9 Incline Bench: 3 x 3 x 385 tweaked my pec/shoulder so stopped there light flyes and tri. ext. Deadbugs Leg Raise Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 25, 2014 Author Share Posted May 25, 2014 (edited) 052314 Farmer Deadlift: chalk only 2 x 5 x 345 per hand 365 x 5 Hold: 3 x 30sec x 305 Snatch Grip Deadlift: 2 x 3 x 615 PR Prowler: 155 x 0.2 miles in ~10 min Had to take multiple breaks for pissed off calves. 052414 Built an adjustable throwing marker (bar) so I can actually see how high my throws are. I didn't have much time since I had to build this thing and get home, so no warm up and back was very sore. 56lb WOB: About 7 throws between 13-14'. I didn't go higher than this as I didn't want to max, just get some work in. I would be happy if my best throw was at 15' right now -- need to find a way to get this to 17' in a month, lol. Later pushed my car for 0.2 mile -- sore legs. This video is from last Sunday. Any comments on form... Edited May 25, 2014 by carusom1 Quote Link to comment Share on other sites More sharing options...
MattM Posted May 26, 2014 Share Posted May 26, 2014 052314 Farmer Deadlift: chalk only 2 x 5 x 345 per hand 365 x 5 Hold: 3 x 30sec x 305 Snatch Grip Deadlift: 2 x 3 x 615 PR Prowler: 155 x 0.2 miles in ~10 min Had to take multiple breaks for pissed off calves. 052414 Built an adjustable throwing marker (bar) so I can actually see how high my throws are. I didn't have much time since I had to build this thing and get home, so no warm up and back was very sore. 56lb WOB: About 7 throws between 13-14'. I didn't go higher than this as I didn't want to max, just get some work in. I would be happy if my best throw was at 15' right now -- need to find a way to get this to 17' in a month, lol. Later pushed my car for 0.2 mile -- sore legs. This video is from last Sunday. Any comments on form... If you could get a hold of Schuna he would probably be helpful with his background in throwing. Do you guys keep in touch? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 28, 2014 Author Share Posted May 28, 2014 I talked to John a few weeks ago about the event. Thanks. 052714 One-Arm Snatch:165 x 23 x 2 x 185 R&LAxle Clean and Strict Press:295 x 3305 x 3325 x 3335 x 3Stones:5 x 5 x 240 to 56"all one motionthis is the heaviest stone we have in this gymHad some shoulder/pec discomfort on each exercise but mostly from the stones (during the negative). Quote Link to comment Share on other sites More sharing options...
carusom1 Posted May 29, 2014 Author Share Posted May 29, 2014 (edited) 052814 Yoke: 3 x 875 x 55' down and back (total 110') Hold: 2 x 1000 x 30 sec Rope Hang: 3 x 30-35 sec KB Swing: 4 x 10 x 97 Edited May 29, 2014 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted June 5, 2014 Author Share Posted June 5, 2014 Didn't have the greatest week of my career in the gym. Strained my shoulder pretty bad on viking press Friday, then partially tore my erector on Saturday while deadlifting. Thankfully, the back is doing much better but the shoulder still has some pain/discomfort. Very frustrating as the timing sucks... wha wha, hahah Today I tried to bench but wasn't happening. Luckily, I was able to get something in BTN Strict Press: 8 x 5 x 260 DB Strict Press: 3 x 7 x 130 left only Rev Flye: 3 sets of stack x 15 Tri. Ext.: lot of reps x stack Flyes: tons of reps at 20lbs to work some blood in the shoulder/pec Deadbugs Back Extensions Side Planks Quote Link to comment Share on other sites More sharing options...
MattM Posted June 5, 2014 Share Posted June 5, 2014 Hey man I'm sorry to hear about the injury(s), do you think it will heal up by the time you compete?? Quote Link to comment Share on other sites More sharing options...
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