The American Guido!

[carusom1]

062610

Front Squat:

all wt + blue band (~100lb @ top), and ca. 135lb in chains

45 x 4, 135 x 4, 225 x 2, 225 x 4, 275 x 4, 275 x 4, 315 x 4, 315 x 4

no belt

Truck Push:

3 x ~100ft x Kelly's truck

Stretch

Edited June 29, 2010 by carusom1

[carusom1]

062910

SS

BTN Press:

speed

9 x 3 x 135 + ~110lb in chains

JM Press:

3 x 8 x 205

DB Flye:

sets of 10

50, 55, 60, 65

Stretch

[carusom1]

070310

Log Press:

clean once

5 x 5 x 295 (3 min. rest)

Stones:

5 x 5 x 235 @ 58" (2.5 min rest)

Stretch

[carusom1]

070510

SS

DB Press:

strict

2 x 12 x 115

Lat Pull (wide):

2 x 9 x 330

JM Press:

3 x 8 x 225 PR possibly

Underhand Lying Cable Pull:

sets of 10

145, 145, 160, 175, 190

Sled Drag

3 laps

Stretch

[carusom1]

070710

Deadlift:

all wt + mega-mini-short band (ca. 85lb @ top)

w/u sumo up to 455 DO, then conv. touch and go

275 x 12, 405 x 12, 550 x 7, 455 x 12

Leg Curls:

single 40 x 15, 60 x 10, 75 x 5 might be a PR

double 135 x 8

Circuit:

pull through / walking lunge / windmill

4 x 8 x blue band / 135 x 16,18,20,22 steps / 50 x 5, 65 x 5, 115 x 10, 85 x 10

Stretch

[carusom1]

071010

SS

Sandbag press:

mostly singles; multiple sets

160, 175, 225, 245

good times

Farmers:

60ft

180, 220, 270, 300 (8.1 s), 325 x 40ft, 335 w/ straps (10.3 s)

need to work back the grip a bit despite the heat and humity

Hold: cluster 220 x 30s x 30s x 30s (30 s rest) had three drops in the last 10 sec of the last sec

Stones:

alt. 59"-53" 270-235 x 3

alt. 59"-53" 270-280 x 4

alt. 59"-53"-48" 235-270-345 x 2

Stretch

[carusom1]

071210

SS

One-Arm Axle Rack Press:

all wt + mini & mega-mini bands (~40lb @ top)

95 x 5, 115 x 5R,3L, 125 x 5R,3L, 95 x 8

PR w/ bands

I was planning on some heavy back work but I soon realized it was in rough shape from stones on Sat.

BTN Pull-down:

145 x 8, 175 x 8, 190 x 5, 205 x 5, 220 x 5

Single Cable Tri. Ext.:

sets of 12

50, 60, 70, 85, 100, 70

Machine Flye:

3 x 8 x 145

had to stay light, biceps didn't feel so good

Rower:

sprints

90s, 60s, 30s

Stretch

[carusom1]

071410

Suspended Good-Morning:

w/u to 405 x 4

added mega minis

435 x 4, 455 x 4, 475 x 4, 500 x 4

Speed Deadlift:

all wt + quadruple mega minis (I don't know how much at top but it was a lot; couldn't hold onto the bar DO at top)

doubles

225, 225, 225, 275, 325, 325, 325, 325, 325, 325, 275

short rest

Log Cleans:

260 x 8, 260 x 10

cluster 210 x 5 x 5 x 5 (30 sec, 40 sec rest)

Short Stretch

[carusom1]

071510

Sled Drag:

635 x 40ft, 800 x 25ft x 2, 865 x 25ft, 600 x 50ft

cluster 325 x 40ft x 40ft x 40ft (30 sec rest)

325 x 40ft (7.5 s), 325 x 80ft (14 s)

071710

SS

Axle Clean and Press each rep:

125 x 3, 175 x 3, 215 x 3, 255 x 3, 285 x 2, 310 x 2, 330 x 2 (might be a rep PR)

Press from rack (speed work)

265 x 3, 215 x 1, 265 x 3, 235 x 1, 300 x 3

Farmer Hold:

285 x 47s

355 x 30s w/ straps

cluster 245 x 20s x 20s x 30s (20 sec rest)

Yoke:

600 x 80ft (9.2 sec)

740 x 80ft (11.5 sec)

810 x 80ft (14.5 sec)

no belt. all PRs but we don't usually train 80ft

Stretch

[rico300zx]

Nice cleans! One of my favorite moves w/the axil, however it had given me tendonitius at one point on the outside of my elbow and I was out for 8 months last year.

Rico

[carusom1]

Thanks Parris

071910

Single-Leg Press:

sets of 7

90, 180, 270, 360, 450, 450

Calf-Ext:

3 x 20 x 450

Hip Ext.:

2 x 7 x 260

Leg Curl:

sets of 7

90, 135, 165, 165

Adductor/Abductor:

2 x stack x 20, 15

Ab work

Stretch

[carusom1]

072110

SS

Log Press:

250 x 7, 290 x 2, 330 x 7, 350 x 5, 250 x 7

Log Cleans:

cluster 300 x 4 x 3 x 2 (30 sec rest)

cluster 320 x 2 x 2 x 2 x 2 ( 30 sec rest)

PRs of sorts

DB Row:

130 x 25, 140 x 25

no strap PR

Straight-Arm Flye:

3 x 10 x 50

Decline Sit-up

Ab Wheel

Stretch

[Guest drfish]

Snap I didn't realize you had that much weight on the log yesterday, awesome! That 350 looked really good. Keep up the good work-

[carusom1]

Thanks Kelly!

072210

Sled Drag:

700 x 40ft, 800 x 38ft

then drop sets from 405-215

072410

Farmers:

165 x 40ft, 215 x 40ft, 255 x 40ft, 305 x 40ft, 340 x 40ft

305 x 60ft (9.9 sec)

255 x 60ft (7.0 sec)

Hold:

305 x 33 sec

Stones:

w/u w/ 235, 280, 310

platforms 62.5-42.5 w/ 5" drops

series 230, 280, 310, 340

series 230, 280, 310, 340, 365

420 x 2 @ 52.5" finally got a double with this stone!

series 230, 280, 340, 365, 420 (probably a PR for time)

Stretch

[carusom1]

072610

SS

DB Press:

2.75" handle

work up to 163 then

113 x 8, 113 x 6, 83 x 8

Just messing around I decided to press the yoke, except, when it came down I got a nice whack on the chin so I left it at that (don't ever do that again).

Sandbag Press:

250 x a couple of misses and a couple of suspect lockouts as they say

(tough sandbag)

misc. 2.75" DB Rows @ 83lbs

Stretch

072810

Farmer Hold:

255 x 10s, 305 x 5s, 335 x 5s, 355 x 5s, 355 x 7s, 355 x 9s, 355 x 7s, 335 x 30s

BB Row:

3 x 8 x 315

SLDL:

3 x 8 x 405

Speed Deadlift:

455 x 2, 455 x 2, 475 x 2, 495 x 2, 3 x 2 x 515 (90 sec rest)

Stretch

[rico300zx]

Hmmmm. Looks like someone else will set a world record by pressing the inch dumbells

All you have to do is 2 reps.

Parris

[carusom1]

Parris- I'm not exactly sure what you're referring to? Pressing two-inch DBs at the same time?

072910

SS

One-Arm BB Press:

pin 2, ca. middle of ear

45 x 5, 90 x 5, 120 x 4, 150 x 3, 170 x 2 had to go right only after this due to wrist/forearm pain

185 x 2, 200 x 1, 210 x 1

140 x 4 L only

Pec Dec:

145 x 7, 210 x 7, 230 x 7, 250 x 7

PR on this machine

Rev. Flye:

4 x 25 x 25

trying to work some blood into the rear delt

Stretch

073010

Farmers:

130 x 60ft, 220 x 50ft, 290 x 40ft, 310 x 30ft, 330 x 20ft, 330 x 30ft, 345 x 20ft, 345 x 28ft, 347.5 x 20ft, 345 x 20ft, 310 x 45ft

PR for sets

Stretch

Edited August 1, 2010 by carusom1

[carusom1]

080210

SS

BB Strict Press:

w/u then

275 x 3, 315 x 1, 315 x 2

push jerk

2 x 3 x 225, 2 x 3 x 275

working on speed, felt good

JM Press:

135 x 6, 2 x 6 x 185, 205 x 6

Stretch

[carusom1]

080410

Deadlift warm-up to 500 x 1 DO, then 565 for a few

Farmer Hold:

255 x 10s, 305 x 5s, 335 x 5s, 360 x 5s, 370 x 5s, 380 x 10s, 390 x 13s, 400 x 12s, 365 x 11s

Stretch

[Guest drfish]

080410

Deadlift warm-up to 500 x 1 DO, then 565 for a few

Farmer Hold:

255 x 10s, 305 x 5s, 335 x 5s, 360 x 5s, 370 x 5s, 380 x 10s, 390 x 13s, 400 x 12s, 365 x 11s

Stretch

Looks like you've made some nice gains in grip! awesome

[carusom1]

Thanks Kel, hopefully it comes through on game day.

080610

Yoke:

190 x 60ft, 280 x 50ft, 370 x 40ft, 550 x 40ft, 730 x 40ft, 870 x 40ft

950 x 80ft, 1030 x 40ft, 780 x 60ft (8.6 sec)

all no belt

Stretch

[carusom1]

080710

SS

Log Press:

working on one-motion with some speed; yet, I didn't have much today

a few doubles and singles at 280, 310 x 1, 325 x 1

It was hot and humid today, and at this point I was saturated, so the log wasn't becoming quite difficult.

Sled Drag:

500 x 40ft, 740 x 50ft, 980 x 40ft, 1130 x 20ft

500 x 40ft x 2 short rest

Stretch

[carusom1]

081310/081410

Log Clean and Press (each rep):

320-330 x 7

I was only given 6 reps within 60 sec, while I had the 7th lockout just as time ran out. It was supposed to be 320 but by my calculations it was closer to 325-330, in which case, would be a PR.

Car Deadlift:

6 reps

I was dissapointed but I did what I could. I left the straps on my suit loose so I could make sure and breath, but the suit ended up helping very little. Tightening up the straps is probably worth a little impaired breathing. I realized how specific a side-handled car deadlift apparatus is and how a standard deadlift doesn't translate as well as you might expect.

Yoke:

950 x 60ft in ~10 sec

I don't know the exact time but it was very close to 10 sec. My performance on this event surprised me the most; the speed at which I was moving with this weight was way faster than anything I had done in training (a huge speed PR). I had a 3 second penalty added on because I slide the yoke over the line; I really need to get rid of that habit!

Overhead Medley:

340 Log / 330 Axle / 190 Giant DB / 275 block

3 implements in ~31 sec

I'm not sure if I could have pressed out the block or not, but I thought I had 1st wrapped up so I didn't give it a full go. Oh well, maybe I'll make one to play around with for training.

Farmer/Sled Drag Medley:

355 x 60ft / 800 x 60ft

Finished the farmers without a drop and at decent speed as well. I really have to specifically thank Schuna for helping me design my farmer/hold workouts the last few weeks before the competition. It was amazing at the gains I made in just a short amount of time utilizing the scheme John planned out for me. I knew this event was going to make or break the contest, and that held true on game day. Two other competitors that had been performing well didn't finish the farmers due to grip issues, and I realize how easily that could have been me.

I only got the sled ~45ft. I decided to wear my climbing shoes but probably wasn't the best choice. The pull was easy but the floor was so dusty I had zero traction; frustrating.

Stones:

all to 54-56"

300, 330, 360, 390, 420

4 stones

I had the 420 right there but let it go just a touch too early. Pathetic, I wanted the last stone so badly! Have to be able to load the larger stones to higher platforms.

Strongman might be an individual sport but preparing for a contest is far from an individual effort. I have to thank all my training partners: Schuna, James, Kelly, Collin, Brouse, Juma, Pete, and Reese for helping me prepare for this comp. Reese, Kelly, and James for opening up their homes to all of us and making equipment available. Juma for helping and putting up with me at the comps.

My priority is to really focus on my deadlift; I'm going to get my butt kicked in a deadlift event as a pro if I don't improve on this lift. Besides that, I feel somewhat well rounded to compete as a pro; although, all my lifts have to increase to really be competitive!

[Guest drfish]

I was reading about the things that didn't go as well as they could've for you. I actually think that's more impressive that you won that way. You didn't have to be perfect to win. Anyway, you set some strong PRs and won that pro card, enjoy it!

"HW Pro Strongman", that's got a nice ring to it!

[rico300zx]

Congrats on the pro card as well.

Parris