Jump to content

Back Into Chaos: JStepien's Log


JStepien

Recommended Posts

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

  • Like 1
Link to comment
Share on other sites

 

  • Like 2
Link to comment
Share on other sites

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...

  • Like 1
Link to comment
Share on other sites

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*

  • Like 1
Link to comment
Share on other sites

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!*

 

Link to comment
Share on other sites

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...

Link to comment
Share on other sites

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!!! 🍺

Link to comment
Share on other sites

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

  • Like 1
Link to comment
Share on other sites

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

 

  • Like 1
Link to comment
Share on other sites

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...

Link to comment
Share on other sites

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

 

  • Like 1
Link to comment
Share on other sites

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!

  • Like 1
Link to comment
Share on other sites

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!

  • Like 1
Link to comment
Share on other sites

This was back around July 29th when I made a caber for Savage City Strength!

 

  • Like 1
Link to comment
Share on other sites

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.

 

  • Like 2
Link to comment
Share on other sites

1 hour ago, Shoggoth said:

Smash it dude!

Thanks big guy!!!

Link to comment
Share on other sites

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!!!

  • Like 2
Link to comment
Share on other sites

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...

  • Like 1
Link to comment
Share on other sites

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 

  • Like 1
Link to comment
Share on other sites

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.

  • Like 1
Link to comment
Share on other sites

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 by JStepien
  • Like 1
Link to comment
Share on other sites

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.

  • Like 1
Link to comment
Share on other sites

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...

  • Like 1
Link to comment
Share on other sites

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...

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.