Schuna's Training Log

[schunajm]

Training Log

042808

Weight - 232

18 in. Deadlift:

470 x 3, 505 x 3, 570 x 2, 630 x 1, 675 x 1, 700 x 1 (miss), 685 x 1, 495 x 33

Axle Cleans (Double-Over, Traditional Clean):

117 x 3, 167 x 2, 217 x 2, 242 x 2, 252 x 2, 262 x 2

Leg Curls:

3 x 10 x 100

Dead went well today, made a run at 700 but just came up a bit short. Really tired and taxed after the workout though. Although the cleans were relatively easy, surprising after the heavy loading from the deads.

Correction for Training Log

18 in Deadlift: 495 x 3, not 495 x 33

&

Axle Cleans: last two sets = 257 x 2, 267 x 2

[schunajm]

Training Log

042908

Weight -231

Log Clean & Press:

132 x 4, 182 x 4, 212 x 2, 227 x 1, 237 x 1, 247 x 1, 252 x 1 (miss, I had it, but pussed out for fear of my shoulder)

Clean: 272 x 25 sec. hold

Pullups:

3 x 3 x BW + 45

Low Row (Wide-Grip Handles):

3 x 8 x 190

T-Bar Row:

180 x 6, 180 x 6, 205 x 5

Lunge Cable Row:

3 x 8 x 190

Cable External Rotations:

3 x 10 x 30

Hammer Cheat Curls:

2 x 8 x 70

Shoulder is feeling better, still bothered a little bit, but the neutral grip with the log really helps out a lot. The split starting stance felt a lot more comfortable today as well. I'm pumped about it now. The slight staggered split actually makes it easier to land in a split jerk position for the catch.

[schunajm]

Training Log

050208

Weight - 230

Farmers:

165 x 80 ft, 165 x 80 ft, 225 x 40 ft, 275 x 40 ft, 325 x 80 ft, 305 x 80 ft

Squat:

225 x 5, 315 x 5, 3 x 3 x 405

Leg Curls:

3 x 7 x 130

Pull-Throughs:

3 x 10 x 250

Incline Sit-Ups:

2 x 10 X BW + 70, 10 x BW + 35

[schunajm]

Training Log

050308

Weight - 230

Log Clean & Press:

132 x 3, 182 x 3, 2 x 2 x 222, 232 x 2

T-Bar Row:

180 x 6, 190 x 6, 3 x 5 x 205

Seated Row (Wide - Neutral Grip):

3 x 12 x 160

DB Row:

3 x 8 x 115

Band Tricep Pushdowns:

3 x 10 x Green

Hammer Curls:

55 x 10, 2 x 10 x 60

Stretch

[schunajm]

Training Log

050508

Weight - 230

Cleans:

225 x 3, 255 x 3, 285 x 2, 300 x 1

Deadlift:

455 x 3, 505 x 2, 550 x 1, 570 x 1 (miss), 560 x 1

Axle Rack Pulls (Double-Over):

217 x 2, 307 x 2, 357 x 2, 377 x 2

[schunajm]

Training Log

050608

Weight - 231

One-arm DB Clean & Press (each arm):

60 x 5, 75 x 4, 90 x 3, 100 x 3, 115 x 2, 115 x 2, 75 x 5

Pull-ups:

6 x BW, 7 x BW, 8 x BW

Lunge Cable Row:

8 x 145, 8 x 160, 8 x 175, 8 x 175

VMO External Rotations:

2 x 8 x 40

[kinselbj]

Good work with the cleans John. 300 is a tidy number to work off. What are you PBs in the clean & jerk and the snatch? Your deadlift numbers are also very impressive, keep up the hard training.

[schunajm]

Good work with the cleans John. 300 is a tidy number to work off. What are you PBs in the clean & jerk and the snatch? Your deadlift numbers are also very impressive, keep up the hard training.

When I was a competitive shotputter I had cleaned 370, but only clean & jerk'd 330, I also snatched 260. All those lifts were at a bodyweight of 275 to 280 though. I'm considerably lighter these days, 45-50 pounds.

[schunajm]

Training Log

051008

Weight - 230

Log Clean & Press:

172 x 2, 222 x 2, 242 x 1, 252 x 1, 262 x 1

Squat:

225 x 5, 315 x 5, 405 x 4, 425 x 1 (felt pinch in groin area and stopped)

Trap-Bar Holds:

365 x 30 sec., 365 x 30 sec., 405 x 30 sec.

[bencrush]

Great strength John. Very nice training here.

[schunajm]

Training Log

051208

Weight - 232

Cleans:

185 x 4, 225 x 3, 245 x 3

18 in. Deadlift:

Clusters 2 x 1+1+1 at 625 (30 sec. rest within cluster)

Pull-Throughs:

3 x 10 x 250

[schunajm]

Training Log

051408

Weight - 229

Cleans:

155 x 4, 205 x 3, 255 x 3, 275 x 3, 285 x 2, 2 x 2 x 300

Jerks Paired With One Arm Dumbell Clean & Jerk @ 85 lbs.:

205 x 2, 240 x 2, 2 x 1 250, 2 x 1 x 275, 4 x 1 x 280

Chin-Ups:

3 x 8 x BW

Inverted Rows:

3 x 8 x BW

Band Tricep Pushdowns:

3 x 8 x Green

Hammer Curls:

2 x 10 x 55

[schunajm]

Training Log

051908

Weight - 231

Cleans:

225 x 3, 245 x 2, 265 x 2, 285 x 2, 300 x 2

18 in. Deadlift:

565 x 3, 615 x 2, 615 x 2, 615 x 2, 565 x 3

Pull-Throughs:

3 x 10 x 270

Unilateral Leg Curls:

3 x 6 x 140

Seated Calf-Raises

3 x 8 x 225

[schunajm]

Training Log

052008

Weight-232

Log Strict Press:

182 x 3, 202 x 2, 207 x 2, 207 x 2, 182 x 3

Log Cleans:

252 x 3, 272 x 2, 292 x 1, 292 x 1, 252 x 3

Pull-Ups:

3 x 7 x BW

One-Arm DB Dynamic Press

3 x 4 x 90 each arm

T-Bar Row:

2 x 7 x 180

Lunge Cable Row:

2 x 7 x 190

Cable External Rotations:

30 x 10, 40 x 10, 30 x 10

Hammer Cheat Curls:

2 x 9 x 60

[carusom1]

Nice work on the log clean! That thing is a b%#@*!!!

[schunajm]

Training Log

052408

8" Log Clean & Press:

145 x 3, 165 x 2, 185 x 2, 220 x 2

10" Log Clean & Press:

240 x 2, 270 x 1, Missed 285 x 1, 280 x 1, and 275 x 1 (Too little rest and just wasn't comfortable supporting the weight, I feel I could have gotten 280 initially if I hadn't made the 270 attempt I suppose

1-Arm Kettlebell Clean & Press:

76 x 3, 76 x 2, 103 x 1, 103 x 1, 103 x 1

Farmers:

165 x 80 ft, 265 x 80 ft - 11 sec., 285 x 80 ft 11 sec.

Atlas Stones:

Series 1 - 225 @ 66", 240 @ 60", 280 @ 54", 315 @ 48", 345 @ 42"

Heavy Singles - 365 @ 48", 365 @ 54"

Series 2 - 225 @ 60", 240 @ 60", 270 @ 54", 315 @ 48", 340 @ 42"

[schunajm]

Training Log

052608

Weight - 233

Cleans:

185 x 2, 225 x 2, 245 x 2, 265 x 2, 285 x 2, 300 x 1

17.5" Deadlift:

560 x 2, 595 x 2, 635 x 2, 650 x 2, 585 x 2

RDL:

315 x 5, 225 x 8, 225 x 8

24" Box Single Leg Step - Up:

3 x 8 x BW

[schunajm]

Training Log

052708

Yoke:

340 x 80 ft, 430 x 80 ft, 520 x 80 ft, 650 x 80 ft, 650 x 80 ft

Farmers:

165 x 80 ft, 260 x 80 ft, 260 x 80 ft

[schunajm]

Training Log

052808

Weight - 234

10" Log Clean & Press:

172 x 3, 2 x 1+1+1 @ 242 (2 Clusters, 1 minute rest between reps within cluster)

Clean & Jerk:

3 x 2 x 255

One-Arm DB Clean & Press:

2 x 3 x 95

[schunajm]

Training Log

053008

Jump Squats:

3 x 5 x 155

Chin-Ups:

2 x 8 x BW

Training Log

060208

18" Dead:

530 x 2, 565 x 1, 600 x 1, 600 x 1, 600 x 1, 530 x 1

Clean & Jerk:

205 x 3, 255 x 2, 275 x 2, 295 x 1, 300 x 1

[schunajm]

Iowa 2008

Press Medley (approx. 27 seconds, I can't remember the exact time) 7th place:

88 lb Kettlebell x 1, 220 8" log x 1, 240 Axle x 1, 270 12" log x 0

Kettlebell and first log both went up very quickly. I double-over cleaned the axle very easily and then jerked it. I had just reached lock-out and the judge gave me a down command. While he was giving the down command the bar was slightly drifting back and I faltered slighlty with my footing. He then told me no rep so I completed the rep again. The 270 log at that point was out of reach, I successfully cleaned it, but had nothing at the press. The time spent on the extra axle attempt dropped me from 3rd to 7th place on the event. I concede that my first axle rep was faulty, but he never should have given me the initial down command and then tell me "no rep" after the fact.

18" Deadlift 2nd place:

550 x 1, 600 x 1, 650 x 1, 700 x 1, 750 x 1, 800 x 0

During the warm-up it became apparent that although Shawn had said the implement would be a moderately stiff bar with limited whip, this was certainly not the case. The bar had a great deal of whip and all of us knew that some serious weights were going to be moved on this implement. I came in at 550 because I figured that it would be just a warm-up and 5-7 pulls with this whippy of a bar wouldn't tax my back that bad. The lifts went well and the prior 18" training we did really helped out. Many competitors struggled and shaked with the apparatus, they seemed to be a little off balance. I felt very confident and solid throughout. 800 was just a little too much. I have watched video of the contest and noticed that my physical height put me at a greater disadvantage compared to Jacob Bodi who won the event. The bar gave about 4-5 in. of whip which ended right at the bottom of my knee-cap. Therefore I could not the get the bar high enough to hitch it and grind the lift out. In the future some heavier work at higher pulling heights will benefit us if we encounter this event again.

Farmers Walk 1st place:

260 x 80 ft @ 9.84 sec

I knew going into this event that Jake Bodi was going to be the man to beat. However, I was confident in my picking speed and stride length. The floor was a little slippery, so I started out a little on the conservative side after the pick and really tried to accelerate once I got up to speed. It seemed to work good and the run went well. Next time perhaps a little more acceleration off the start.

Super Yoke 1st place:

650 x 60 ft @ 9.75 sec

Again I felt that Jake was going to be the man to beat in this event. The slick floor again came into play in this event. I got a good pick and quickly accelerated with the implement. About 60% of the way through the event my left foot slipped slightly during the plant of the stride. The Yoke started to pitch a little bit, but I stayed solid and actually accelerated through that phase and made a fast time. My left patellar got slightly strained during the slip of this event.

Atlas Stones 1st place:

225 @ 48", 250 @ 48", 270 @ 48", 300 @ 48", 330 @ 48" - 15.26 sec.

This event took more initial strategy for me than any other. I knew that my height was going to be an advantage and I felt that I could get a sub 20 second run as long as I didn't have to re-tacky. I was sure that I could one-motion the first 3 stones and probably could have gotten the 300 in a one-motion as well, but felt that I should stay safe and make sure I finish the run. Ty Roberts put up and impressive 18 second run before me and Jake Bodi improved upon that even more with a very fast 15.79 second run following Ty. The initial stone setup by the event staff looked good and I went with it. I one-motioned the first three stones very quickly. I then did a fast two-hand slap on the last two stones with a slight falter and readjustment on the 300 stone and followed with a clean and fast load of the 330. I put the tacky on very thick for this event (visual inspection by others would probably have said too thick). I knew that I was going to lose tacky throughout the run and felt confident anyways on my loading capability of the first three stones. It turned out to work good and I had plenty of tack for the last stone.

Overall 2nd Place.

The points lost in the press medley cost me first place. A 3rd place finish in the press medley would have won me the event outright and a 4th place finish would have had me and Jake Bodi finish with a tie and then I would have won by default because of more first place finishes.

I'm gonna take a full week off and rest up at this point. My back is a little taxed, my patellar definitely has a slight strain but its already better than yesterday so a quick recovery should ensue. I've been hampered by a nagging shoulder injury for some time and felt it limited my pressing and overhead strength throughout the year. I definitely have some structural problems that are causing the pain, most likely a result of throwing the shot-put for 10+ years. I am very confident though in my ability to design a program to train around and hopefully address and fix the problem as well as is possible by muscle and movement balancing.

As for the rest of this year. I'm not sure if I will do any other contests this year (possibly nationals). I now know that I have a legitimate chance I feel of becoming a LW strongman pro. I am very motivated and am going to train hard to try and acheive that goal next year sometime. Overhead pressing strength is going to be a key to greater success for me. Also I need to improve deadlifting strength, although I am farily good at it right now, strong glutes - low back- and hamstrings are essential to so many events that improving deadlifting strength will just make me that much better. More exposure to events and dedicated training will be the key to success for me. I have enjoyed my training with Mike Caruso and Matt Brouse and all the others in Fargo that have helped me to get introduced to this sport. It was fun and I want to keep training and try and take it to the next level over the upcoming year.

[carusom1]

As for the rest of this year. I'm not sure if I will do any other contests this year (possibly nationals). I now know that I have a legitimate chance I feel of becoming a LW strongman pro. I am very motivated and am going to train hard to try and acheive that goal next year sometime. Overhead pressing strength is going to be a key to greater success for me. Also I need to improve deadlifting strength, although I am farily good at it right now, strong glutes - low back- and hamstrings are essential to so many events that improving deadlifting strength will just make me that much better. More exposure to events and dedicated training will be the key to success for me. I have enjoyed my training with Mike Caruso and Matt Brouse and all the others in Fargo that have helped me to get introduced to this sport. It was fun and I want to keep training and try and take it to the next level over the upcoming year.

You bet your ass you got a good shot at becoming a light weight pro. Glad to hear that you will continue competing and possibly go to nationals. I'm pretty sure I will make it to nationals this year.

You did an awesome job man setting PRs across the board!!!!

[Chris Mathison]

2nd place in your first contest is awesome! Setting Pr's in your first contest is ridiculous. Congratulations and it sounds like you have a good plan moving forward. Good luck!