Guest drfish Posted May 1, 2008 Share Posted May 1, 2008 (edited) I'm a newbie on this board. Some others I know post here. I recently started training for strongman. I've been fortunate enough to have met and occasionaily train with some strongmen from the Fargo, ND, area... James, Darin, Mike, Matt, John, Dave, Reese. 4/24/08 Flat Dumbell Press warm up sets Flat Bench Press - close grip (index finger next to smooth part of bar) 185x2 225x2 245x1 275x1 (medium grip - index fingers 2 inches from smooth part of bar) 295x1 (medium grip) Dips BW+60. 1x8, 1x9, 1x10 Cable Triceps pushdown (2 pulley machine, 1 fixed, 1 movable, so real resistance is half the weight) 130x12, 160x12, 190x12 Barbell Row - Bent Over 245 x8 x9 x9 Cable Upper Back (2 pulley machine again) 170 x17 x14 x14 4/26/08 Dynamic work Hang Clean warm up sets 185x3 205x3 215x2 (3rd rep miss) 215x2 (3rd rep miss) I'm trying to change my clean technique. I was using the old way I was taught by high school football coaches. Now I'm trying to clean how Matt and Darin showed me a while back. Pull not so fast off the ground, explode with hips at the correct time, get bar travel correct. Jerks - some push, some split many sets of all the below 135x2 155x2 175x2 Sadly this was my first time doing any type of jerk (that sounds dirty), but I know I need to incorporate this. Bulgarian Split Squat w/ dumbells 70s x8 x8 Shrugs - 411 tempo for a change 225 x8 Static Hangs - DO 45s, 30s, 30s (roughly) Edited May 1, 2008 by drfish Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 1, 2008 Share Posted May 1, 2008 (edited) 4/28/08 dynamic work Flat Dumbell Press - speed work (weight x sets x reps) 70 x3 x3 60 x5 x3 Dips BW x18 x15 x14 Pullups BW+10. DO x10 UG x7 DO x7 Dumbell Hammer Curls - alternating 50x17 Cable Upper Back (2 pulley machine) 170 x16 x12 x11 4/30/08 Deadlift warm up sets 315x3 365x2 405x1 switch to alt grip 425x1 475x1 495x1 Pretty good deadlift day. I usually lift alone. Today I lifted with Darin. I really think I did better just by having a good training partner. 475 was a PR by 10 lbs. I was going to stop there, but Darin suggested I keep going. He was right, cause I got 495. 30 pound PR feels pretty good. Front Squat 135x4 225x4 295x3 Cable Pull Throughs warm up sets 205 x10 x10 250 x8 Farmers Pick and Hold warm up sets 250 x ~25s Edited May 1, 2008 by drfish Quote Link to comment Share on other sites More sharing options...
kinselbj Posted May 1, 2008 Share Posted May 1, 2008 (edited) Your program is similar in principle to mine, except you are stronger than me. It is good that you are refining your clean technique, it will allow you to lift much heavier weights, improve your mobility and hit all the muscles you want to make more explosive. Have a look at this old school documentary to look at the Bulgarian lifters' technique and also see how extreme these guys were: http://weightliftingexchange.com/index.php...5&Itemid=75 You also might want to consider learning the snatch because it is a really fun movement to learn, but it also requires more of an explosive second pull, which, if trained properly, can translate into speed. Have a look at these articles: http://www.t-nation.com/article/performanc...snatch_you_have http://www.t-nation.com/article/performanc...rt_deux&cr= Hope these help. Edited May 1, 2008 by kinselbj Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 5, 2008 Share Posted May 5, 2008 5/3/08 Took an extra day to rest because I caught a cold this week. I worked out in Perham, MN, because I was in the area for a wedding. I ran into Tom Haggenmiller who owns the Powerworks Gym and usually holds a Push Pull contest. I encouraged him to do it again this summer, but he said people always back out on him, so he doesn't know if he'll hold the contest again. Clean & Jerk singles many warm up sets 185, 185, 205, 205, 225 x miss on the clean Shouldn't have missed that clean, not sure what happened there. Flat Dumbell Press triples 85s, 100s, 110s, 120s Dips BW+50 8, 8 Dumbell Triceps Ext 30x8 40x6 50x6 T-row with strange handle 180x6 180x6 225x5 Cable Upper Back (2 pulley machine) 170x8 190x8 Floor Press - close grip (index fingers at the edge of the smooth) 225x8 The floor press didn't really fit into my workout but I felt compelled to do it anyway. KettleBell Snatches 60x3 x many sets The gym surprisingly had KettleBells. Only up to a 60 pounder at the biggest, so I practiced these. It was only my second time ever touching a KettleBell so it was probably good the weights were light. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 6, 2008 Share Posted May 6, 2008 (edited) 5/5/08 Still working on power cleans, hang cleans, push presses, and push jerks (or power jerks?). I can't clean as much as I could the old way (which I know is inferior), but it's coming along I think. Still doesn't feel natural. I'll just overanalyze it like usual Clean and Press many light warm-up sets 185x1 185x1 Clean and Jerk 225x0 225x1 I remember Matt's advice at Reese's a couple weeks ago (not to me, but it applies here): Try not to be such a pussy. I'm applying that and it seems to help Front Squat triples 225, 275, 275 RDL (standing on 2" block) 225x5 315x5 315x4 Didn't finish my workout. My last 2 sets I took a knee afterwards because I thought I was going to pass out. I still don't feel right hours later. I think it's because I recently started taking BSN N.O.-Xplode. I thought it would help with being so tired after work when I lift. I read the warning which says "Discontinue if you experience sleeplessness, tremors, dizziness, nervousness, headaches, or heart palpitations." I think I had all those except tremors and headaches. So I'm never taking that again. If you're thinking about taking no-xplode, just take the money and flush it down the toilet instead. Edited May 6, 2008 by drfish Quote Link to comment Share on other sites More sharing options...
jwdeff Posted May 6, 2008 Share Posted May 6, 2008 Nice log! NO-xplode is mostly caffeine, you're probably just caffeine sensitive. A smaller dose might work better for you. The NO part of it does make your arm veins stick out more when deadlifting, which is nice but I'm not convinced it has any impact on performance. Have you thought about working out at the wellness center for summer term? It's $72 for June 1st - August 31st (but you might be able to get in on a summer membership as early as May 12th, and sneak in a couple weeks free). Unfortunately though you can't get the $20 / month rebate from health insurance though. Quote Link to comment Share on other sites More sharing options...
easyWeight Posted May 6, 2008 Share Posted May 6, 2008 (edited) If I were you I wouldn't waste my money on the N.O. Explode stuff. There's a lawsuit against BSN over the actual substances in it and their other products, which according to the lawsuit, isn't what they claim it to be (CEM3 creatine), e.g. they're ripping you off. Read here: http://supplementpolice.com/Complaint.pdf That out of the way; it's good to see you posting! You're looking strong man! You should come and lift at the WC this summer. James is going to be back lifting, I'll be there....it'll be like a three-ring circus. Edited May 6, 2008 by easyWeight Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 6, 2008 Share Posted May 6, 2008 Thanks James and Darin. I've been thinking about trying to get a membership at NDSU actually. I think for the summer I still need a dual membership, so I'd need to find a person who would sponser me. I might know of a guy, I'm going to try to get a hold of him. If I can, I'll lift there this summeer. That would be schweet! Quote Link to comment Share on other sites More sharing options...
jwdeff Posted May 6, 2008 Share Posted May 6, 2008 I can dual up with Jenessa, then you could dual up with Darin (or John maybe if Heather wants to join... I don't think he has anyone else on his ticket). Either way I'm sure we'll be able to find someone... Jenessa's friends, rugby people, etc. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 8, 2008 Share Posted May 8, 2008 5/7/08 Shoulder rehab/prehab with a thera-band. I do this before every workout. Not sure if it's working for rehab, but it does feel good to warm up with this. ext rotation, external rotation w/ abduction, int rotation, some other stuff Hang Clean and Press - just some light warm-ups Flat Dumbell Press - speed work - 30 seconds b/w sets triples 65s x8 Left shoulder is not feeling good. I felt a snapping/popping sensation a couple weeks ago when a did a heavy farmers pick. It went from my left lower pec back around to my lower left scapula area. I've been trying to rehab my shoulder for about 3 months now. I think I'll make a doctor appt soon because it's not getting better. I'm a procrastinator. Dips BW x10 slow pace BW x17 BW x15 Pullups BW + 20 DO x8 UG x5 DO x5 Cable Upper Back (2 pulley) 190 x13 x10 x10 Dumbell Hammer Curls - fairly strict 55 x9 x7 x6 Static Hangs on pullup bar 15s, 10s - single handed 60s - both hands Grippers Trainer 12, 12 #1 - 5, 5 #1.5 - 3, 3 #2 - 1 ®, miss (L) Levering w/ 8 Lb sledge - choked up front x3 x3 rear x5 x5 2x4 pinch w/ 5 gallon buckets w/ rocks 90 Lbs x3 x2 x1 I read John Brookfield's Master of Hand Strength. An ok book. I got some ideas about doing grip stuff in with crap I already have in my garage. I think all the info in the book is already well known by the Fargo strongman crew, but let me know if you want to read it anyway. Actually now that I think about it, some of the world class feats of hand strength that he has accomplished have already been met or exceeded by Matt and Mike I'm pretty sure. Quote Link to comment Share on other sites More sharing options...
easyWeight Posted May 8, 2008 Share Posted May 8, 2008 I'm not sure what you mean by "'external rotation w/abduction?" but it looks like a pretty good volume. That sucks to hear about your shoulder man, it seems like everyone is having shoulder issues. I've been having pain in my right peck that's associated with my shoulder too. Sucks! Also, you forgot Dave in the grip segment. He's got the strongest grip among us, however, Matt isn't too far behind, if at all anymore. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 10, 2008 Share Posted May 10, 2008 (edited) 5/10/08 Squat 135x5 225x5 315x3 365x1 385x1 435x1 start wrapping knees here, add belt here 445x1 RDL 315x5 405x5 405x3 Good Mornings - Arched Back - regular barbell 135x5 225x5 275x5 275x5 Usually I only do good mornings with a safety squat bar. I changed it up today and it felt pretty good. I can handle more weight with a regular barbell. Shrugs 315x6 365x6 365x5 365x8 My left shoulder is worse today. Usually only hurts when pressing overhead. Today it hurts when holding a barbell for RDLs and Shrugs. I didn't do much strict pressing for two months. Then a couple weeks ago I bench pressed with a barbell, and I'm pretty sure that made it worse. I have an appt at orthopaedic associates in a couple weeks. Edited May 10, 2008 by drfish Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 12, 2008 Share Posted May 12, 2008 5/11/08 A quick grip workout. 2x4 Deadlift single 2x4 90 x4 x6 double 2x4 90 x4 x6 Grippers work up to #1.5. missed on the #2. Levering 8 Lb slege, chocked up front x5 x5 rear x8 x8 Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 13, 2008 Share Posted May 13, 2008 5/12/08 Shoulder reheb/prehab with blue band Flat Dumbell Press - Elbows in, close to torso warm-up sets x many 70s x3 85s x3 100s x3 115s x1 130s x3 130s x1.5 (miss on 2nd rep) 105s x6 This is one of the few pressing exercises that I can do w/o much shoulder pain. As long as I keep my elbows in I'm ok, if I flare them out "normal" style, left shoulder pain is high. Dips BW+70 x5 x5 x6 Bent-over Barbell Row - underhand grip 255x7 255x6 255x5 Cable Upper Back (single pulley) 90 x10 x8 x10 Cable Tri Pushdown (single pulley) 80 x8 x16 Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 15, 2008 Share Posted May 15, 2008 5/14/08 Shoulder rehab/prehab with band Clean and Push Jerk 135x1 135x1 185x1 185x1 185x1 185x2 Clean and Split Jerk 185x1 205x0 205x1 RDL - standing on 2" plate 315x3 365x3 405x3 Front Squat 135x5 225x5 275x3 All my cleans and all the jerks felt terrible. I've been doing hang cleans for a while, and now I'm having trouble power cleaning as much as I can hang clean. I definitely had enough bar height, I had it pretty much to my chin, but the bar was too far out and the catch was difficult. My form just doesn't look or feel right on the clean. Same with the jerk. I can't seem to get the rack right. If it feels and looks ok sitting on my shouldrers, then the drive doesn't feel right. I just need a lot more practice. Looks so easy when I watch the olympic guys do it on youtube, of course they are olympians, so they're sort of good. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 16, 2008 Share Posted May 16, 2008 5/15/08 Grip work 2x4 Deadlift single 2x4 90 x7 double 2x4 90 x5 Grippers R - work up to #2 L - work up to #2 (but miss) Levering 8 Lb slege, choked up Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 16, 2008 Share Posted May 16, 2008 5/16/08 Shoulder rehab/prehab w/ band Speed Bench 135x3x8 Bench - close grip 225 x4 x3 Dips BWx10 BWx16 Dip Shrug x8 then BWx10 Pullups OGx8 UGx8 OGx8 Scapular pullup x8 Dumbell Incline Reverse Fly (this might be a made up name. Lie on stomach, do a fly type motion) 25s x8 30s x8 35s x8 Threw some dip shrugs and scapular pullups in because they're supposedly good to do if you have shoulder problems. Quote Link to comment Share on other sites More sharing options...
easyWeight Posted May 17, 2008 Share Posted May 17, 2008 5/16/08Scapular pullup x8 This is just a hold right? Quote Link to comment Share on other sites More sharing options...
kinselbj Posted May 17, 2008 Share Posted May 17, 2008 (edited) 5/16/08Scapular pullup x8 This is just a hold right? You hang from the regular pull up position and retract your scapula and hold briefly. It is essentially a two or three inch movement. It fires your mid traps and rombhoids and is very good for improving posture and shoulder girdle health. Keep up the good training drfish! Edited May 17, 2008 by kinselbj Quote Link to comment Share on other sites More sharing options...
easyWeight Posted May 18, 2008 Share Posted May 18, 2008 (edited) 5/16/08Scapular pullup x8 This is just a hold right? You hang from the regular pull up position and retract your scapula and hold briefly. It is essentially a two or three inch movement. It fires your mid traps and rombhoids and is very good for improving posture and shoulder girdle health. Keep up the good training drfish! Right, it's a hold. You wouldn't rep out, per se. After I posted that I did some reading and it's suggested to hold for up to 40 seconds (probably won't be able to at first) and to use a supinated grip on a pull down bar to begin with until you're able to support your weight. Is that how you're doing them drfish? Edited May 18, 2008 by easyWeight Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 20, 2008 Share Posted May 20, 2008 5/16/08Scapular pullup x8 This is just a hold right? You hang from the regular pull up position and retract your scapula and hold briefly. It is essentially a two or three inch movement. It fires your mid traps and rombhoids and is very good for improving posture and shoulder girdle health. Keep up the good training drfish! Right, it's a hold. You wouldn't rep out, per se. After I posted that I did some reading and it's suggested to hold for up to 40 seconds (probably won't be able to at first) and to use a supinated grip on a pull down bar to begin with until you're able to support your weight. Is that how you're doing them drfish? I did each rep slow up and down just because my shoulder hurt a little as I stretch down. But yes, I tried to hold for 2 seconds at the top. I think a static hold might be better though. Just a feeling. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 20, 2008 Share Posted May 20, 2008 5/19/08 Some light shoulder external rotations. 18" Deadlift 225x3 315x3 405x2 455x2 495x1 545x1 565x1 585x0 Good PRs on 18" DL, my 3rd time doing this so the gains came fast as I adapted to this I think. Front Squat 135x3 225x3 315x2 not sure depth was good enough here 225x3 nice and deep, below parallel Good Mornings - Arched back - SS bar 225x3 225x3 245x3 SS bar on these makes it much harder, but saves the shoulders, so is well worth it Shrugs 225x6 315x6 405x4 had to add straps here because my grip sucks 315x8 no straps Scapular Pullups BW x2 x8 Dip Shrugs 2x15 All the shoulder health info I've been reading has 1 common theme for sure. Do excercises that bring the scapula back and down. Dip Shrugs are a movement that I think feels pretty good and accomplishes this. I'm going to try to add many more movements in though. I have to. I also don't think my rowing form is good enough. I don't think my scapula ends up in the right position at the top of the movement. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 20, 2008 Share Posted May 20, 2008 (edited) 5/19/08 Some grip work before bed. 2x4 pinch deadlift grippers 8 Lb hammer levering Went to orthopaedic associates to get my shoulder checked today. He said there were 3 possibilities. Something about the attachment of the long head of the biceps in the shoulder, some impingment, a 3rd option he ruled out through his evaluation. He wants an MRI so he can see what's going on. As I expected, he said my complaint was common among weightlifters. One thing that surpised me is that he said he didn't think physical therapy would do a whole lot for me. That's sort of discouraging. Edited May 20, 2008 by drfish Quote Link to comment Share on other sites More sharing options...
kinselbj Posted May 20, 2008 Share Posted May 20, 2008 5/19/08All the shoulder health info I've been reading has 1 common theme for sure. Do excercises that bring the scapula back and down. Dip Shrugs are a movement that I think feels pretty good and accomplishes this. I'm going to try to add many more movements in though. I have to. I also don't think my rowing form is good enough. I don't think my scapula ends up in the right position at the top of the movement. I agree. This is the reason why a lot of the strength and conditioning trainers out there--not the powerlifters of course--maintain that the overhead press is a more useful lift because it is better for your shoulder girdle for the reason you state with the scapula, and also they say the press requires a greater neurological response, therefore being a more demanding lift which can give greater gains. Interesting observation Drfish. Quote Link to comment Share on other sites More sharing options...
Guest drfish Posted May 22, 2008 Share Posted May 22, 2008 5/21/08 Shoulder rehab/prehab with band Dumbell Bench - elbows in 50x3 65x3 80x3 95x3 105x2 115x2 130x2 Bench Press lockouts - set pin pretty high, so just the top 1/3 of the movement singles 275 295 315 335 345 Bench Shrugs - I think the name is right. Used to work serratus anterior, which is good for shoulder health apparently. 225x15 135x10 Barbell Rows - bent over 135x8 225x8 225x8 Tried to make sure scapular finished in the right position, locked back and down Cable Upper Back - 2 pulley 170x10 200x8 Dumbell Standing Reverse Flys (not sure name is right, upper back work) 20s x10 30s x8 30s x8 Dumbell external rotations 25x3 each arm 20x7 each arm Treadmill - 15 min, 3 mph, 5 incline Had an MRI on my left shoulder today. Hopefully I'll hear something soon. Quote Link to comment Share on other sites More sharing options...
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