JStepien Posted July 25, 2017 Author Share Posted July 25, 2017 Crazy day! Woke up at 4am, because of the down pour rain. Sweeping water into the pump. Got rained on this morning at work, but it wasn't a bad day... Squats & grippers night... 20 minutes on exercise bike 10x10 back squats 5x10 KB sumo squats Abs superset broomstick twists & knee raises 2x25 Crunches 1x50 Grippers Warm up 2x10 COC 2 1x5 right COC 3 left COC 2.5 Tried to rep a credit card set... yes, that's right rep! Right COC 3 not quite Left COC 2.5 did 2 reps *Right hand attempt is on Strongman Archeology Facebook page* Finisher 1x100 both hands COC trainer My girlfriend made quesadillas tonight... YAY!!!... & now there's a thunderstorm going on now, so even bigger yay... ... Gotta do the paperwork for certification, been busy with things going on in my life... Tomorrow might be arm wrestling movements 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted July 25, 2017 Author Share Posted July 25, 2017 2 Quote Link to comment Share on other sites More sharing options...
JStepien Posted July 25, 2017 Author Share Posted July 25, 2017 Slow work day & my quads were sore today! Feeling achy before training... 20 minutes on exercise bike 10x10 incline DB bench press *put fat gripz on the dumbells* 5x10 flat DB flyes Arm wrestling movements 3x20 all Rotation movement Levering movement Globe hook movement Wrist wrench curls *not the official, but got it for Luke Raymond from Epic Grip Session awhile ago. May add that to training & cut down the rolling thunder* Finisher 1x50 top roll movement with resistance band Tomorrow could be plate pinch... May train some arm wrestling Thursday, hopefully... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted July 26, 2017 Author Share Posted July 26, 2017 One of the managers called out today, so at work, I was #2 man in charge! Oh yippie... being sarcatic... Still on the sore side.... 20 minutes on exercise bike 10x10 bent over rows overhand 5x10 DB yates rows *put a different spin on that movement... was using lifting straps on both movements* 2 35 lbs plate pinch with 5 second hold 5x1 Then tried this 5 sledgehammer finger walks each hand added 2.5 lbs on 8 lb hammer *took a break in between each rep* Finisher 5 sledgehammer finger walks each hand only 8 lbs as fast as I can *Tomorrow, who knows, what I'm doing. Maybe, arm wrestling practice, shoulders with wrist wrench work, or rest day* 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted July 28, 2017 Author Share Posted July 28, 2017 Well, yesterday became a rest day... Planned to go to an arm wrestling practice, but my lower back was sore all day. Probably, twisted it awkwardly. Feeling exhausted, only things I was picking up was the remote, fork, & my phone... Today is a new day! Still feeling worn out, but everyone at my job was cranky. Shoulders, some arms, & various grip stuff!!! 20 minutes on exercise bike 10x10 seated DB overhead press 5x10 seated rear laterials Arms superset, both done seated & with dumbbells Overhead extensions & concentration curls Luke Raymond's wrist wrench Did singles 4x1 75 lbs 2x1 85 lbs 95 lbs right went easy took 3 attempts for left *shouldn't have, but tried 110 lbs... that was a no go... I think that wiped me out for trying 100 lbs* 5x10 GHP level 5 10 sledgehammer finger walks *Main reason I did arms is I don't know what I'm going to train tomorrow... I got to make a caber for Shawn at Savage City Strength. He's been bugging me lately. Maybe, I'll train a cardio circuit... I got a sandbag, so got to get that ready... Also, probably, I should go for the GHP Challenge... Maybe in a few weeks!* Quote Link to comment Share on other sites More sharing options...
JStepien Posted July 29, 2017 Author Share Posted July 29, 2017 Guessing this might be a part 1 post for today... PART 1: 30 minutes on exercise bike Circuit: Bulgarian bag spins clockwise 10 reps 1 arm KB swings right 5 reps Bulgarian bag spins counter clockwise 10 reps 1 arm KB swings left 5 reps Repeat again for 1 round... did 5 rounds of that Superset Medicine ball 1 arm throws 10 reps Resistance band twist 10 reps Repeat opposite side 3 sets of that ... I cut down a small tree to make a caber for Savage City Strength this morning... Probably, going back to toss that bastard... Maybe, add some Olympic lifting as well... Quote Link to comment Share on other sites More sharing options...
JStepien Posted July 29, 2017 Author Share Posted July 29, 2017 Ok another workout at Savage City Strength... PART 2: KB goblet squats 5x10 KB snatches 3x5 KB clean & press 3x5 Did some power cleans only doing 1 rep Worked up to 115 kg *Lower back didn't like it too much* Complex: 2 high pulls to muscle snatch 5 sets, snatch grip Shawn wanted to flip the caber Flipped it on the 1st try, Shawn took a half hour to barely toss it... He did break close 2 feet off of it... it was 16'... Finisher was a superset with an empty barbell Kang squats & good mornings Who knows what tomorrow will bring... I NEED A BEER!!! 🍺 Quote Link to comment Share on other sites More sharing options...
JStepien Posted July 30, 2017 Author Share Posted July 30, 2017 Today was busy, did some cleaning of a room, then felt like training... 20 minutes on exercise bike *went outside* 3x10 KB snatches Did some standing throws with 16 lb shot Flipped the 18' caber in the backyard 3 sets of tire flips didn't keep track of reps Finished with 1x25 DB rows *this week, don't know what I'm training. Tuesday is my girlfriend & mine 1 year anniversary... Thursday, might go to an arm wrestling practice... May try more Olympic weightlifting this week, probably lifting 3 days... Thinking about boxing Saturday morning... But, tomorrow will train box squats & crush some grippers... Got GHP level 9 in the mail last week... See how work goes & if I'm feeling good 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 1, 2017 Author Share Posted August 1, 2017 I thought the stars were in line for me tonight!... Feeling good, feeling amped... It's a box squat & GHP gripper night!!! 20 minutes on exercise bike Warm up tri set 2x10 each KB swings, KB side to side transfer, bodyweight walking lunges Box squats x 1 rep singles Starting with 205... working up to a PR of 505 lbs!!! Everything felt good, no pain or soreness... before the weight gets to my head... took a big hit of ammonia, got set, smoked it!!! EASY!!!... I guess the core work helped & hips were loose... GHP grippers 3x10 parallel set each hand with level 5 2x5 level 7 right... after that bicep & wrist started to hurt Tried level 8 right, but couldn't close Left forearm was acting up again Only did 4x5 level 6 *This week is out of the norm for me... Tomorrow will not be lifting... Girlfriend would kill me!... Be back on Wednesday!... Bonus from yesterday 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 3, 2017 Author Share Posted August 3, 2017 Tough day leads to a tougher workout!... Another wacky work day, couldn't wait to clock out... 20 minutes on exercise bike Warm up 2x10 each KB swings & KB goblet squats Warm up 2x10 each Rotator cuff movement, band pull apart, Indian club movement Working more on Olympic lifting & hook grip... 5x3 complex Clean from floor, hang clean, hip clean 5 sets 1 clean, 1 push jerk, 1 split jerk 5 sets 1 muscle clean, 2 push presses 5x5 front squats Finisher 1x50 resistance band rows *no grip cause of water in basement... it rained like hell... & wrist been bugging me since Monday night... Well, my right lower bicep started to hurt... I think it's my tricep tendon... Ever since, I arm wrestled, my right elbow been feeling on the weird side... Making me reconsider making a serious run on arm wrestling... may stay away from grip this week... Tomorrow, may go to my friend's place for boxing, might do some cardio & quick circuit before going there, if I get out of work on time... Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 5, 2017 Author Share Posted August 5, 2017 Well, yesterday, my friend had to cancel for family emergency. So, I did 40 minutes on exercise bike & 5x10 each direction with Bulgarian bag spins... Been humid at the job, looking forward to Friday... Time to lift!!! Warm up 2x10 each KB swings & KB goblet squats Warm up 2x10 each Rotator cuff movement, band pull apart, Indian club movements: interior, exterior, & straight up & down *Got some tight shoulders* Time for snatch work & round 2 of hook grip 5 sets: 2 high pulls to hip snatch 5x1 snatch from the floor 5x1 muscle snatch from the floor 5x2 BTN snatch grip push press 5x5 high bar squats Finishers 1x50 Bulgarian bag good mornings 1x50 resistance band back rows 1x50 resistance band shoulder spins clockwise & counter clockwise 1x50 COC trainer parallel set *My wrists & hands been sore this week. I think I've been overtraining grip. So, I think my grip sessions will be limited. Shall see, if Olympic lifting pays off... May reconsider Long Island Highland Games again... Tomorrow, either boxing at a gym tomorrow or kettlebells in the backyard... Also, maybe a caber session at Savage City Strength!... I know, this is more for grip, but if you guys still want me to post my workouts, I will continue 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 6, 2017 Author Share Posted August 6, 2017 I did train yesterday... But, waking up 4am to down pouring rain, open the basement door seeing a pond... Well, wasn't in the best mindset... After clean up, going to Lowe's, making repairs & a nap... 30 minutes on exercise bike 8 rounds on the heavy bag Did some kettlebells 5x10 one arm snatches 3x10 one arm shoulder rows 3x20 10 reps each arm alternating standing press 3x5 one arm bottoms up clean & press 3x10 two KB clean & press Tried to do some kettlebell juggling, but added some dents to the driveway I might take a break from grip this week, let hands & wrists heal New training schedule for the time being MONDAY: box squats & deadlifts TUESDAY: rest or active recovery more cardio Bulgarian bag, boxing/kickboxing, sandbag, etc WEDNESDAY: clean & jerk session THURSDAY: rest or cardio FRIDAY: snatch session SATURDAY: miscellaneous stuff either strongman, highland games, maybe just a giant grip session SUNDAY: more likely rest day, but never know with me Feeling motivated & inspired by seeing posts of the Northwest Strong-Grip Championship. I like the set up by Tod Becraft & I believe that concept is more up my alley. Also, watching videos of the Dinnie stones gathering. My ultimate goal is to go to Scotland & pick up the Dinnie stones! Maybe, that's why I'm training for hook grip... Still, would like to go after COC 3 certification & GHP Challenge! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 8, 2017 Author Share Posted August 8, 2017 Sunday was a rest day, but had things to do... Wet & wild Monday!!! Warm up 2x10 KB swings & KB side to side transfer Warm up 2x10 KB goblet squats & bodyweight split squats Box squats x triples Started at 205 lbs ended at 465 lbs *Didn't eat quite a bit, felt kinda drained... thought about going after 485... Save it for another day!...* Deadlifts 5x5 365 lbs *Wider stance like I mentioned weeks ago, trying more leg drive... Also, used straps with a hook grip... that kinda hurt* Kang squats 5x5 empty bar TIME TO EAT!!! *Life has been getting in the way somewhat... I got a lot of things going on... What made my day was I got more vacation days at work... So, maybe look at events for the remainder of the year! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 8, 2017 Author Share Posted August 8, 2017 This was back around July 29th when I made a caber for Savage City Strength! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 10, 2017 Author Share Posted August 10, 2017 Yesterday was just cardio... Today, feeling like I've overtrained, also exhausted. Work has been busy lately. But, still it's a training day! 20 minutes on exercise bike Did some hip & triceps stretches Warm up 2x10 each KB swings & KB goblet squats Rotator cuff movement & band pull apart Indian club movements interior & exterior 5x2 cleans off of modified blocks Clean from the floor & push jerk 1 rep *did many sets, wanted to work technique... Knowing me, did a real shaky 255... Again, damn right tricep tendon acting up... With these Olympic lifts, been training without a belt & elbow sleeves* 5x5 front squats *May do them again Friday* Finisher 1x100 resistance band rows Ate after, was starving... Probably, not eating as much as I should... I think I should take tomorrow off & get a big Italian sub sandwich... Or hit the heavy bag... *3 CERTIFICATION UPDATE* Well, forgot about it, life is getting in the damn way! Filled out the questionnaire & heard back it's accepted. Now, waiting to hear about a referee!... I did do 3 CCS closes with the 3 without any real warm up. It was in between sets of front squats. 2 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted August 10, 2017 Share Posted August 10, 2017 Smash it dude! 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 10, 2017 Author Share Posted August 10, 2017 1 hour ago, Shoggoth said: Smash it dude! Thanks big guy!!! Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 12, 2017 Author Share Posted August 12, 2017 Yesterday, I took a rest day. Don't know why I was exhausted, plus feeling some soreness in the lower back, legs, & shoulders... & I ate a lot of junk food... Still was feeling the effects of yesterday! 20 minutes on exercise bike Band pull apart 3x10 BB good mornings 3x5 empty bar *going slow through each rep* Overhead squats 3x5 empty bar *Hips were tight as a MF'er!* Snatch from the floor 1 rep *did a lot of sets, wanted to work more on the technique side... My heavier lifts looked like a sloppy muscle snatch* Front squats 5x2 *did some heavier weight, felt good... I may train them instead of box squats on monday... Finisher 1x50 resistance band rows Sledgehammer finger walks each hand 2.5 lbs added 5 reps Then 5 quick reps no added weight Did some card tearing... out of touch with that Tomorrow might be more BTN snatch grip push press & more cardio *3 CERTIFICATION UPDATE* Got an email that Ironmind found a referee for my attempt! Looking forward to it & getting nervous about it at the same time. Hopefully, it's soon!!! 2 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 12, 2017 Author Share Posted August 12, 2017 My alarm clock of a cat went off early this morning. So, fuelled on a few cups of coffee, it was a nice Saturday morning for training... I had different ideas for today... 30 minutes on exercise bike Warm ups Rotator cuff movement 3x10 KB swings 3x10 Went with BTN snatch grip push presses... shoulders still feeling it... Did singles, only went up to 255 lbs... Again, felt shaky with that... Pendlay rows 3x10 DB back flyes 3x10 Back squats 3x10 Bulgarian bag spins 3x10 each side Crunches 1x50 Did some grip More towards CCS closes with the COC 3... did some hands feeling it... I think this is just getting in my head thinking I'm not ready for this... With left only 6x10 COC 2 parallel set *left forearm has it's moments* Finisher 1x50 COC trainer parallel set 30 minutes on exercise bike Next week no grippers keeping grip work to a minimum... Think Tuesday & Thursday will not train at all, plans may be subject to change... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 15, 2017 Author Share Posted August 15, 2017 Waking up at 4am sucks... nuff said... 30 minutes on exercise bike 3x10 KB swings Squats 3 movements 5x5 Box squats Front squats Kang squats *Did singles 2x35s plate pinches in between certain sets... think I did 8-10 set range* Finished with superset of 2 types of planks 3x20 Upper body movement & lower body movement *Been a long time, my torso is weak!* Ok, don't know why, but feel like I should try something different on my log... During cardio, I get pumped up from pro wrestling themes... Again, don't know why... May do this every Monday Wrestling Theme of the week! Greg The Hammer Valentine! Planning on not training tomorrow... Wednesday more towards overhead press format 5x5 3 movements 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 17, 2017 Author Share Posted August 17, 2017 Yesterday was a change in pace, but need a rest day... It helps my girlfriend is out of town got the bed to myself!... 30 minutes on exercise bike KB swings 3x10 Band pull apart 3x10 5x5 3 movements Strict BB press EZ curl bar strict press *saw this from Canadian highland games athletes Greg Hadley & Lyle Barron doing this on a video* BTN snatch grip strict press *wanted push press, but with the bar landing on my shoulders, it started to sting, so only 1 set before lower the weight* Bulgarian bag spins 3x20 each side Wrist wrench deadlifts/rows 4x10 *using light weight, right wrist felt ok, left forearm held up* 8 sledgehammer finger walks each hand *no rest in between, continuous* Waiting to hear the 3 came in the mail from the referee of my attempt. Im just getting anxious. Tomorrow, may take a rest day. Work has been busy, so been running around during the day. Friday will be towards snatch work, maybe sledgehammer finger walks for hands. 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 19, 2017 Author Share Posted August 19, 2017 (edited) It was a hot day at work! Was feeling little on the weird side before my workout... 30 minutes on exercise bike KB swings 3x10 Band pull apart 3x10 5x5 3 movements Hang snatch Hip snatch Snatch grip high pull Giant set 3x10 Landmines KB side to side transfer Plate twists Resistance band twist each side Did grip training... AW rotation movement 3x20 *was watching arm wrestling videos last couple of days* Globe deadlifts 5x5 *light weight, less rest in between* Sledgehammer finger walks each hand added 2.5lbs 3 reps 3 reps with 5 lbs added 5 reps no added weight, more speed Had a headache through out this workout Tomorrow is a new day, don't know what to train... Maybe, hit up savage city strength... Still waiting for the 3 to get in... Edited August 19, 2017 by JStepien 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 19, 2017 Author Share Posted August 19, 2017 Probably, shouldn't have trained in the humidity today... But, went to savage city strength today. 3x10 KB swings Hook grip deadlifts Did a bunch of sets ranging from 3 reps to a single only up to 495 lbs *It stung like hell!!!* Front squats just 225 for 3 reps a bunch of sets lost track on sets Did some work with COC grippers parallel set Hit 4 reps 2 sets right 3 left 2.5 Messed with silver bullet... didn't have a timer Did DO axle deadlifts Tried a PR attempt of 430 lbs no go Haven't done that since Cold Snap Classic February 2016 After that felt out of it. I think my training will be going very, very easy, because of the weather coming up at work. 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 21, 2017 Author Share Posted August 21, 2017 Well, feeling sore today, decided more of a hybrid bodybuilder routine... Back & shoulders were the most achy. Plus, hands still sore lightly from Saturday. No grip for this week, this time, let everything heal... Recently, I'm just getting tired of being in the 300-310 lb range... Would like to be around 275-285 for king kong challenge. An old training partner & good friend wants to do some mma training, but I'm no where in shape for that. 30 minutes on exercise bike 5x10 low bar back squats 5x10 bodyweight split squats 30 minutes on exercise bike again *I still hate cardio* Next week, may change it something like last few weeks... WRESTLING THEME OF THE WEEK!!! I remember Jedd Johnson saying about me being a pro wrestler. So, Jim Powers, guy on the right, I met at the wrestling school I was at around my 1st or 2nd month at wrestling school. He was a nice guy, talking about old stories from when he was in WWF/E. I was the pale kid in the black tank top lol... for a quick segment, it took 5 hours to tape... Also, around that time I mentioned... Next time... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted August 24, 2017 Author Share Posted August 24, 2017 Yesterday, it was hot!!!... Decided to train, even though work beat me up... 30 minutes on exercise bike 5x10 flat bench press 5x10 half moon DB flyes on flat bench 5x10 EZ curl bar skull crushers 30 minutes on exercise bike Felt it last night, melted in the recliner Today, almost thought about training, but too beat up, too sore. My cat laid on my lap, so no way, I was moving. Plus, I think I have a stomach bug. Was cramping at work. Gonna try to train tomorrow I haven't heard any news from my referee yet. So, 3 certification is still up in the air... 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.