carusom1 Posted February 9, 2012 Author Share Posted February 9, 2012 020812 Squat: 3 x 3 x 665 2 x 3 x 595 pause Single Leg Press: sets of 8 90, 220, 270, 310, 360, 400 GHR: 2 x 12 x bw Rev. Hyper: 5 x 5 x 80 (4-1-4 tempo) Ab Pulldown w/ band Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 11, 2012 Author Share Posted February 11, 2012 021012 SS Bench: 450 x 2 add 2 board 495 x 1, 545 x 1 add 4 board 585 x 2 605 x 2 I was getting horrible 3-man hand offs so I stopped there. DB Bench: 170 x 6 170 x 5 Lying Tri. Ext.: 60lb of chains per hand suspended in quad monster minis x 15, 20, 20 Narrow grip Pull down: sets of 8 90, 180, 270, 360, 180 DB Rev. Flye: 3 x 12 x 25 DB Hammer Conc. Curl: sets of 8 50, 80, 100, 100 PR Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 13, 2012 Author Share Posted February 13, 2012 (edited) 021212 Calf Ext.: leg press up to 1200 x 15 Rack Deadlift: 24" up to 1225 x 1 PR Deadlift: 11" all wt + double minis (~200 at top [calibrated]) singles, belt and chalk 405, 455, 505, 555, 605, 615 the last two sets the bar slipped out of my left hand at the very top; had plenty of strength though from the floor- 7 x 3 x 555 chalk only (2 min rest running time) Quick Stretch Edited February 13, 2012 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 15, 2012 Author Share Posted February 15, 2012 021412 SS BB Press: strict 4 x 5 x 270 (3 min rest) Dips: 4 x 10 x bw Uni Preacher Curl: 50 x 10, 55 x 10, 60 x 10 Cable Tri Ext.: up to 130 x 12 BTN Pull down: up to 200 x 10 Pull up: wide 3 x 5 w/ purple assistance Rev. Cable Cross over: 3 x 10 x 50 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 16, 2012 Author Share Posted February 16, 2012 021512 warm up with calf ext. Squat: 705 x 3 pause 2 x 3 x 625 PR speed 6 x 2 x 505 (1 min. rest; no belt) Single Leg Press: sets of 15 190, 240, 280 Rev. Hyper: 4-1-4 sets of 5 55, 80, 90, 90, 100 PR Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 18, 2012 Author Share Posted February 18, 2012 021712 Deload Floor Bench: Axle / Close grip 5 x 5 x 345 "Chaos" 70lb keetlebells 3 x 5 x 185 Tri. Ext.: 3 x 20 x 90 Various Shoulder Movements with light weight Ab Wheel: 3 x 8 x off toes Quote Link to comment Share on other sites More sharing options...
diesel Posted February 20, 2012 Share Posted February 20, 2012 Mike you've come a long way since college. I saw some vids of you on youtube..crazy stuff. Congrats on all the progress you've made over the years. Keep it going. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 20, 2012 Author Share Posted February 20, 2012 Mike you've come a long way since college. I saw some vids of you on youtube..crazy stuff. Congrats on all the progress you've made over the years. Keep it going. Nick- Thanks bro -- it's been a long time. Hope you're doing well. How's your training going? 021912 Calf Ext.: leg press (wt not included) up to 1300 x 15 Rack Deadlift: 25" up to 1355 x 1 The extra inch made a huge difference. I was able to get my legs completely under the bar, even with shoes on. Would have gone up on weight but we ran out of space. I know it looks kind of ridiculous but by the time I got to conventional deadlifts after this movement 500lbs felt like 135 on the bar. Deadlift: up to 735 x 3 straps and belt speed 5 x 2 x 605 (2 min rest running time) The plan was to do 6 sets but my lower back was shot. Pull up: 3 x 8 x bw Seated Leg Curl: 3 x 12 x green band Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 23, 2012 Author Share Posted February 23, 2012 022212 Squat: 15.5" box (parallel) all wt + bands (blue and green single choked around mono [290 at top; calibrated; maybe half that at bottom]) 415 x 2, 475 x 2, 525 x 2, 555 x 2 still had a little more in me but called it there Single Leg Press: 2 x 5 x 560 (leg press wt not included) PR Uni. Calf Ext.: various sets and reps between leg press Rev. Hyper: 4-1-4 tempo 3 x 5 x 110 PR Ab Pull down: blue band 15, 20, 25, 30 Stretch Quote Link to comment Share on other sites More sharing options...
diesel Posted February 25, 2012 Share Posted February 25, 2012 hey mike, things have been going pretty well over the years. i'm working and living in rockville these days. unfortunately over the past year i have had to deal with a number of injuries (including one involving my chest that never heals), but i'm still training hard. i haven't really done grip in a while, but i can still manage a 3 close and hold and can bend relatively easy bars with no problem (it's like riding a bike..you never truly forget). one thing that i would really like to work on is my deadlift, and would like to pull 450-500 in the coming months. nothing compared to your animal pull of 750ish....crazy strong bro. do you have any tips that might work for me? i do a good amount of good mornings, box squats, and the like - is there something that particularly worked for you? as always, thanx for the help. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 27, 2012 Author Share Posted February 27, 2012 do you have any tips that might work for me? i do a good amount of good mornings, box squats, and the like - is there something that particularly worked for you? as always, thanx for the help. Nick- the accessory movements you mention will help but nothing will be better than deadlifting itself. If you can post some video we can take a look at your form. The deadlift is something I've been trying to bring up for a long time -- top HW strongmen are monster deadlifters. I've really tried to absorb as much information as possible by reading articles, getting the advise of training partners, and watching a lot of video. You might have to continually make fine adjustments to your technique until you find your best leverages, which, consequently, but not surprisingly, seems to be a bit different for everyone. Go to youtube and watch every 900+lb deadlift (there aren't very many) and you'll notice that each is unique. 022612 BB Shrugs: up to 715 x 4 DO 1075 x 10 1200 x 7 (one drop) Calf Ext.: leg press apparatus up to 1065 x 15 T-bar row: sets of 8 100, 200, 250, 300 Band pull aparts: 4 x 30s x mini Back Ext. Deadlift: 3 x 8 x 205 Stretch 1 Quote Link to comment Share on other sites More sharing options...
BigBison Posted February 28, 2012 Share Posted February 28, 2012 1200+ rack pulls and shrugs??!! That's some serious weight! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 28, 2012 Author Share Posted February 28, 2012 (edited) Thanks Collin! 022712 Bench: up to 455 x 2 4 x 3 x 405 add rev. bands (double orange; 75lb off bottom [calibrated]) 495 x 1, 545 x 1, 585 x miss, 565 x 1 Dips: sets of 5 orange band, green band, blue band, blue band Cable Tri. Ext.: sets of 8 70, 120, 160 I's, T's, Y's: 3 x 8 x 30 Decline Sit ups: 3 x 12 Edited February 28, 2012 by carusom1 Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted February 29, 2012 Share Posted February 29, 2012 Strong as always. Not even messing around with grippers or pinching or anything these days? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 1, 2012 Author Share Posted March 1, 2012 Strong as always. Not even messing around with grippers or pinching or anything these days? I think I've contracted priapism. 022912 Squat: Have a meet in a 10 days. Here are attempts including warm up: 145 x 4, 235 x 4, 325 x 4, 415 x 4, 505 x 4, 555 x 2, 595 x 2 add belt 645 x 2, 685 x 1 735 x 2 650 x 2 pause (PR) 3 x 2 x 525 (60 sec rest) Speed Deadlift: singles 515, 565, 605, 605 no belt / pretty fast Rev. Hyper: 4-1-4 tempo 3 x 5 x 85 Ab Pull down: 3 x 20 x black band Stretch 1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 11, 2012 Author Share Posted March 11, 2012 (edited) 031012 Michigan State APF Squat: 700 good lift 745 no lift- judge(s) said 1/2 inch high 750 good lift The judging was stringent but fair. All good lifts were deep. The 750 was one of the most difficult lifts I've ever had; I thought I going to black out half way up through the lift. Bench: 450 good lift 485 no lift 485 no lift Judge(s) said my butt came up on the 485 -- worse on the 2nd attempt and barely on the 3rd attempt. All presses were easy and fast. Need to work on better foot placement and keeping my butt down. I'm still counting the 485 as a PR . Deadlift: 700 good lift (speed weight; felt like nothing) 765 no lift 770 no lift This is extremely frustrating. My back is by far the strongest it's ever been but I couldn't hold onto the bar -- my left hand gave out at the top both on the 765 and 770. I'm disappointed in myself for not preparing better, nobody's fault but mine. I know my grip (especially the left hand) is a weak point and I didn't do what is necessary for me to perform at my best. My goal for this meet was to go 765 / 500 / 800. I fell short of all my goals, and made for a humbling experience. I took away some important lessons and will look to improve on my performance for the next meet. BTW, if anyone has any suggestions on grip-specific training with respect to holding onto a bar I'm all ears... Thanks. Edited March 11, 2012 by carusom1 Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted March 14, 2012 Share Posted March 14, 2012 I would generally stick to the bar diameter used most often in your sport... so a regular barbell... static holds (and hangs from a bar across the top of the rack). Some of the guys from Kzoo barbell that struggled with grip issues found some success with using an open hand position, however, on say the 2x4 inch square stock on the various cable crossover type of machines. Without digging back to deep in your journal, are you pulling against contrast at all? Band in particular... the load on the grip from that is immense. Same go for ban assisted work - a chance to hold heavier weights at the top, you see... Still thinking. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 14, 2012 Author Share Posted March 14, 2012 I would generally stick to the bar diameter used most often in your sport... so a regular barbell... static holds (and hangs from a bar across the top of the rack). Some of the guys from Kzoo barbell that struggled with grip issues found some success with using an open hand position, however, on say the 2x4 inch square stock on the various cable crossover type of machines. Without digging back to deep in your journal, are you pulling against contrast at all? Band in particular... the load on the grip from that is immense. Same go for ban assisted work - a chance to hold heavier weights at the top, you see... Still thinking. Matt- Back when you when in Fargo I was still training grip. Now I don't train grip at all with the exception of farmers. I found that too much grip work was taking away from strongman. You have some good ideas and got me thinking about incorporating bands into some movements. Thanks. Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted March 15, 2012 Share Posted March 15, 2012 Gotcha. It don't need to fancy or a big production, it just has to work, right? Maybe even some one-hand DLs to be played around with. Still specific enough to PLifting DLs with destroying the hands, me thinks. Quote Link to comment Share on other sites More sharing options...
Forever Posted March 15, 2012 Share Posted March 15, 2012 031012 Michigan State APF Squat: 700 good lift 745 no lift- judge(s) said 1/2 inch high 750 good lift The judging was stringent but fair. All good lifts were deep. The 750 was one of the most difficult lifts I've ever had; I thought I going to black out half way up through the lift. Bench: 450 good lift 485 no lift 485 no lift Judge(s) said my butt came up on the 485 -- worse on the 2nd attempt and barely on the 3rd attempt. All presses were easy and fast. Need to work on better foot placement and keeping my butt down. I'm still counting the 485 as a PR . Deadlift: 700 good lift (speed weight; felt like nothing) 765 no lift 770 no lift This is extremely frustrating. My back is by far the strongest it's ever been but I couldn't hold onto the bar -- my left hand gave out at the top both on the 765 and 770. I'm disappointed in myself for not preparing better, nobody's fault but mine. I know my grip (especially the left hand) is a weak point and I didn't do what is necessary for me to perform at my best. My goal for this meet was to go 765 / 500 / 800. I fell short of all my goals, and made for a humbling experience. I took away some important lessons and will look to improve on my performance for the next meet. BTW, if anyone has any suggestions on grip-specific training with respect to holding onto a bar I'm all ears... Thanks. Good strong lifts, you'll reach your goals in no time Quote Link to comment Share on other sites More sharing options...
bencrush Posted March 15, 2012 Share Posted March 15, 2012 Very strong lifting at the meet! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 17, 2012 Author Share Posted March 17, 2012 Big T / Ben- Thanks for the support! 031612 SS Floor Press: 300 x 10, 320 x 8, 340 x 5, 360 x 3, 380 x 3 add 3-board 410 x 3, 460 x 3, 500 x 3 Bench Press: add shirt 605 x 3 board 605 x 2 board 655 x 1 board 655 x touch (easy press; however, again, my butt came up) PR DB Bench: 100 x 10, 100 x 20, 100 x 30 rep PR Incline KB Tri. Ext.: 16kg x 10, 24kg x 10, 32kg x 10 Standing Tri. Ext.: 2 x 20 x mini DB Conc. Curl: 50 x 10, 60 x 10, 70 x 10 Standing Overhead Hammer Curl: 3 x 20 x mini DB Lateral Raise: 30 x 10, 40 x 10, 50 x 10 Decline Sit ups: 3 x 15 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 19, 2012 Author Share Posted March 19, 2012 031812 Cambered Bar Box Squat: 15.5" box, parallel 6 x 3 x 295 + medium (gray) bands [~100 at top] and 120lb in chain no belt Calf Ext.: leg press (not included) 3 x 30 x 660 Deficit Deadlift: 3.5" deficit singles, all wt + double monster minis 255, 275, 295, 315, 335, 355, 375, 395 all held for a 5 count (sec) at top 14" Deadlift: singles, held for a 5 count (sec) at top up to 675 Lat Pull: narrow grip 180 x 6, 270 x 6, 370 x 6 Quick Stretch Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted March 19, 2012 Share Posted March 19, 2012 Deficit Deadlift: 3.5" deficit singles, all wt + double monster minis 255, 275, 295, 315, 335, 355, 375, 395 all held for a 5 count (sec) at top 14" Deadlift: singles, held for a 5 count (sec) at top up to 675 Yes. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 21, 2012 Author Share Posted March 21, 2012 Matt- Good call. 032012 SS BB Press: strict 290 x 10 Overhead DB Tri. Ext.: 20 x 20, 25 x 20, 30 x 20, 35 x 20, 40 x 20 trying work some blood into sore elbows Various Bicep movements: Kept it light with high reps Rev. Flyes: Kept it light with high reps Rev. Cable Crossover: 45 x 20, 55 x 20, 65 x 20 Ab Plank: front x 60 sec side x 60 sec side x 60 sec Stretch Quote Link to comment Share on other sites More sharing options...
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