The American Guido!

[carusom1]

032112

SSB Box Squat:

14" box (just below parallel), touch and go

500 x 20 or 21; rep PR either way

add chain to quarter squat

doubles

360, 450, 540, 630

Single Leg Curl:

3 x 10 x 70

Glute Kick back machine:

65 x 10, 100 x 10, 150 x 10

Medley:

prowler (90) / sled drag (330)

20m each

3 sets at 18s, 15s, 14s

Stretch

[carusom1]

032312

SS

Bench:

340 x 10, 360 x 8, 380 x 5, 400 x 3

add 3-board

455 x 2, 515 x 1

add shirt with 2-board

605 x 1, 655 x 1, 705 x 1

"Choas" Bench:

24kg keetlebells hanging from minis

153 x 10, 173 x 10, 193 x 10

Incline Tate Press:

40 x 12, 50 x 12, 60 x 12

DB Side Raise:

30 x 10, 40 x 10, 50 x 10, 60 x 10

DB Conc. Curl:

50 x 8, 70 x 8, 90 x 8

DB Hammer Conc. Curl:

50 x 8, 70 x 8, 90 x 8

Tri. Ext.:

3 x 20 x monster mini

Ab Wheel:

3 x 8 x off toes

[carusom1]

032512

First day back, just getting some work in.

Farmers:

145 x 160ft, 195 x 80ft, 2 x 245 x 160ft (no turn)

Stones:

3 x 5 x 310 @ 54"

Even though my squat and dead are stronger my posterior chain still fatigues quickly while doing stones. The first few I can one-motion but then tire out and have to two-motion. I'm guessing this is because I lack movements in my training where I go into triple extension. In addition, even at heavier stone weights where I have to two-motion, the hamstrings and glutes are the first thing to go. Perhaps, start to incorporate some high pulls? Suggestions?

Sandbag Carry:

3 x 200 x 200ft

Stretch

[Forever]

032312

SS

Bench:

340 x 10, 360 x 8, 380 x 5, 400 x 3

add 3-board

455 x 2, 515 x 1

add shirt with 2-board

605 x 1, 655 x 1, 705 x 1

"Choas" Bench:

24kg keetlebells hanging from minis

153 x 10, 173 x 10, 193 x 10

Incline Tate Press:

40 x 12, 50 x 12, 60 x 12

DB Side Raise:

30 x 10, 40 x 10, 50 x 10, 60 x 10

DB Conc. Curl:

50 x 8, 70 x 8, 90 x 8

DB Hammer Conc. Curl:

50 x 8, 70 x 8, 90 x 8

Tri. Ext.:

3 x 20 x monster mini

Ab Wheel:

3 x 8 x off toes

Nice all around workout you have going on there!

[carusom1]

Thanks, Big T-bone.

032612

SS

BB Press:

strict

7 x 3 x 260

Incline Bench:

315 x 3, 325 x 3, 335 x 3, 345 x 3

Floor BB Tri. Rock Ext. thingy:

sets of 10

40, 80, 120, 160, 250 in chain (bar not included)

Front Lateral Raise:

3 x 15 x 20

Decline Sit up:

3 x 10

[carusom1]

032812

Deadlift:

w/u to 635

put my briefs and suit on - took almost 45 min. After struggling to get the bar, deadlifting with terrible form and being very uncomfortable, I decided to call it. I've outgrown my suit, time to get a bigger one.

Single Leg Curl:

4 x 10 x 80

Ab Pulldowns

Sled Drag

long distance / medium weight front and back attached to belt

Few sets 8 of Tire Flip

~500lbs

Quick Stretch

[BigBison]

I've outgrown my suit, time to get a bigger one.

How much do you weigh now?

[carusom1]

Colin- Weighing in at 295; although, I've been up to 305 just recently.

033012

SS

Floor Bench:

340 x 10, 360 x 8, 5 x 5 x 380

add 4 board

455 x 2, 495 x 2, 545 x 1

most all PRs off the floor

Bench:

add shirt

605 x 1 (2-board)

680 x miss (touch) Kicked hard and hit the uprights at the top

700 x 1 (touch) shirt PR

"Choas" Bench:

103 x 8, 135 x 2, 173 x 8 (two bells hanging)

Rocky Tri. Ext.:

20 x 12, 30 x 12, 40 x 12

DB Side Raise:

50 x 32

Rev. BB Curl:

65 x 10, 85 x 10, 105 x 10

Overhead Hammer Curl:

monster mini x 15 x 2

[Matt Brouse]

(two bells hanging)

Nice.

Dude, you're hyooge! Did a stint at 300 myself... not man enough for it, though. You got limited access to the SM equipment?

[carusom1]

(two bells hanging each side)

Nice.

Dude, you're hyooge! Did a stint at 300 myself... not man enough for it, though. You got limited access to the SM equipment?

I liked the way you looked at 300 - now you have a hair, weird.

I'm done powerlifting until August, at the very least. I have plenty of access to SM equipment - need to get a DB and duck walk made for ASM though.

040112

Tire Flip:

3 x 2 x 600

3 x 2 x 720

working some form

Yoke:

Spy's Yoke = tough

all runs were just over 100ft; no belt

460, 560, 760, 800

560 (speed)

Sled Drag:

100ft

205, 230, 255, 280, 305

Sandbag Carry:

200lb x 300ft

50ft shoulder

Prowler:

2 x 100ft x 200 (prowler not included)

200 x 50ft

Stretch

[Matt Brouse]

The wife didn't like the physique at 3 bills. The girlfriends really didn't like it...

Bearhugging that sack?

[carusom1]

Yes, bearhugging sack.

040412

Seated Uni. Calf Ext.:

up to 250 x 15

Rack Deadlift:

24"

1000 x 3 (no belt)

16"

triples

245, 295, 345, 395, 445, 495, 545 (2 singles DO), add straps 605

add belt 655, 705, 755

add suit 805 (PR)

Decline Sit-up:

35 in 1 min.

cramped up in my lower Ab region pretty bad after I stood up - did not feel good

Stretch

[carusom1]

040712

Farmer's:

250 x 400ft (4 drops in 2 min.)

Stones:

singles

up to 410-425 twice to 56"

easy load (heaviest stone we have)

Held back a little today. My back was killing me from the deadlift on Wed.

Stretch

[jwdeff]

...need to get a DB and duck walk made for ASM though.

ASM... Awesome!

It looks like your training has been going great! You'll do well this year, especially with your progress on strongman deadlifts.

The only thing I can say about your grip training (re: your post-powerlifting show comment) is to concentrate on heavy stuff for short times. You're fast as shit, in a competition you should never have to hold onto anything for more than 10-15 seconds (unless of course there's a hold event). On RX Power Hour Benni Magnusson said his grip came around when he started strapping up on the warmup sets and light sets, and only trained his grip on heavy singles.

I'm going to start applying some of the same logic to core training. Heavier planks for shorter periods of time. I rarely have a yoke on my back for more than 20 seconds, similarly I only have a log racked for a few seconds at a time. And that goes along with what some people were saying about improving the log press on Marunde.

The wife didn't like the physique at 3 bills. The girlfriends really didn't like it...

Matt, you were beautiful at 300lbs, don't let anyone tell you different.

[carusom1]

James- Thanks for the kind words. I do plan on incorporating some of the heavy holds John had me doing before Dallas a couple of years ago. Not only will the farmers come down to grip but we have a heavy wheel barrow as well.

040912

SS

Log Press:

strict / out of rack / 13"

doubles

90, 110, 130, 150, 170, 190, 210, 230, 250, 270, 290, 310, 330, 350, 370 (rep PR)

390 x 1 (PR; missed the 2nd rep)

I think I can get a double with 390, just ran out of gas from all the sets. The heavy off-season bench pressing really paid off; the most I had ever strict press the log before was 330.

Lockout:

log starting right at the top of my head

up to 530 x 1 with 5 count hold

DB Row:

100 x 50

125 x 40

no straps / no drops

Push up:

10 x mini around back

10 x 2 minis

20 x 2 minis + 1 monster mini

Edited April 10, 2012 by carusom1

[carusom1]

041112

SS

Power Snatch:

doubles

135, 155, 175, 195, 215, 235, 255, 275 (rep PR)

Front Squat:

doubles

155, 185, 215, 245, 275, 305, 335, 365, 395, 425, 455, 495, 525 (rep PR)

belt and wraps on the last set

Stretch

[carusom1]

041412

SS

BB Press:

push jerk

doubles

135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355, 375, 395, 415 (rep PR)

Uni. Axle Lockout:

6" ROM

sets of 5

35, 55, 75, 95, 115, 135, 155, 175 (R only on 175)

041512

Yoke:

~100ft runs / no belt

350, 450, 550, 650, 750, 850 (15.38 sec)

Log Chest Support (hold):

100 x 10s, 190 x 10s, 280 x 10s, 370 x 10s, 460 x 31s

GH Sit ups:

3 x 15 x bw

Sled Drag:

135 x 250ft, 245 x 350ft, 355 x 300ft

Stretch

[carusom1]

041812

Uni. Calf Ext.:

up to 300 x 10

Hang Clean:

doubles

95, 145, 195, 215, 245, 275, 305, 345, 365

Deadlift:

triples

315, 405, 455, 505, 555, 605, 655, 705, 745 (rep PR)

suit/belt/straps

Hanging Leg Raise:

20 x bw

Stretch

Edited April 19, 2012 by carusom1

[carusom1]

042012

SS

Close-grip Bench:

460 x 2

Close-grip Incline Bench:

275 x 19

Incline Tate Press:

sets of 10

20, 35, 55, 70

DB Side Raise:

sets of 12

20, 25, 30, 35, 40, 45 (no rest between sets)

DB Rev. Raise:

sets of 12

15, 20, 25, 30 (no rest between sets)

DB Hammer Curl:

sets of 10

20, 25, 30, 35, 40, 45, 50, 55 (no rest between sets)

Elliptical

Stretch

[Matt Brouse]

Lots of bold. Good work.

[carusom1]

Thanks, Matt. All I can ask for.

042312

SS

4-board Bench:

315 x 2, 365 x 2, 405 x 2, 445 x 2, 485 x 2, 525 x 2, 565 x 2, 605 x 2, 650 x 2, 670 x 1, 705 x 1, 730 x miss (ran out of gas; should have had it)

(PR)

Speed Bench:

2-board

chain each side = 40lbs

275 x 3, 275 + 1 chain x 3, 275 + 2 chains x 3, 275 + 3 chains x 3, 275 +4 chains x 3

Dips:

8 x green, 8 x blue, 8 x blue + monster mini, 7 x blue + orange (PR)

Standing Cable Side Hammer Curl:

70 x 10, 90 x 10, 110 x 10

[carusom1]

042512

Suspended Rotating Handle Inverted Row:

32 x bw

40 x bw (PR)

Sled / Prowler:

150ft / 150ft (300ft total each set)

140 / 190 (31s)

230 / 280 (33s)

320 / 370 (38s)

Sled Forward with belt - 320 x 300ft

Ab Pulldown:

2 x 30 x double orange

[carusom1]

042912

Calf Ext.:

leg press sled not included

sets of 12

220, 265, 310, 355, 400, 445, 515

Deadlift:

24"

1115 x 3

belt, straps

16"

900 x 1

suit, straps, belt

[carusom1]

041212

Squat:

740 x 2

belt and knee wraps

My back was still very fatiqued from the deadlifts so I ended up cutting both reps quite high - really, they don't count.

Single Leg Curl:

sets of 8

90, 100, 110

Ab Pulldown:

40 x orange

50 x orange

Hanging Leg Raise:

25 x bw

[carusom1]

050512

SS

Log Press:

out of rack, 13"

420 x 1

420 x 2

Hold:

triple (hold last rep) 480 x 34 sec (PR)

Close-grip Bench:

405 x 7

Stretch