Schuna's Training Log

[schunajm]

Training Log

080608

10" Log Clean & Press (Clean each Rep):

190 x 4, 220 x 3, 240 x 5, 260 x 2, 250 x 3

Axle Clean & Press (Clean each Rep):

125 x 3, 175 x 3, 215 x 2, 245 x 2

Keg Clean & Press:

225 x 1

14" Side-Handle Deadlift:

140 x 5, 340 x 5, 430 x 5

Cluster 610 x 3 + 3 (20 sec. rest within cluster)

Cluster 540 x 4 + 4 + 4 (20 sec. rest within cluster)

C.O.C. - Grippers (with set):

#2.5 x 2 x 2

#3 x 1

#3 x 1

#3 x 1

-First time I have closed the #3 and I hit it 3 times, definitely not a credit card cert., but good enough for my purposes. We adjusted one of Reese's kegs up to 225 lbs. Cannot one motion it, took several reps to figure out how to get it, but finally figured it out. Good lifting day, felt good, hip was a little tight, but felt good and strong.

[Matt Brouse]

-First time I have closed the #3 and I hit it 3 times

Similar to the day I got it for the first time. And I did it on a regular lifting day, not a grip day, too.

Nice work. Kegs be a bitch.

[easyWeight]

Keg Clean & Press:

225 x 1

C.O.C. - Grippers (with set):

#2.5 x 2 x 2

#3 x 1

#3 x 1

#3 x 1

Hell yeah! Awesome stuff man!

[schunajm]

Training Log

080908

10" Log Clean & Press:

3 x 195

Clusters 215 x 4 + 4 + 3 (20 sec. rest within cluster)

Clusters 215 x 3 + 3 + 3 (20 sec. rest within cluster)

Farmers:

165 x 60 ft

165 x 60 ft

255 x 60 ft

275 x 60 ft

Tire Flip:

650 x 9 flips

650 x 9 flips

Atlas Stones:

3 x 240 (warm-up)

Clusters 295 @ 54" x 5 + 4 (25 sec. rest within cluster)

Clusters 295 @ 54" x 4 (Tacky got dirty and I figured it would be good to stop)

Edited August 10, 2008 by John Schuna

[carusom1]

Nice job today

hey, note the comments in my log... we will have to talk about that

does Reese's 10" log weigh 195?? (I have never weighed it before, just curious)

Edited August 10, 2008 by carusom1

[schunajm]

Nice job today

hey, note the comments in my log... we will have to talk about that

does Reese's 10" log weigh 195?? (I have never weighed it before, just curious)

I assumed it weighed 190 lb. I put 2.5's on each side for the warm-up this time. We should weigh it though. I feels heavier than 190 raw. Maybe it is more, we will weigh it this week.

[Matt Brouse]

We've always called it 190 and the 8" 145. That's how they feel in comparison but a lot can be lost with the chance in dimension.

Are you sticking with the 20-30 range for the rest periods in the clusters?

[schunajm]

We've always called it 190 and the 8" 145. That's how they feel in comparison but a lot can be lost with the chance in dimension.

Are you sticking with the 20-30 range for the rest periods in the clusters?

We're actually trying to increase the intensity, decrease the volume and then decrease the rest within the cluster as well. So they do become more difficult week to week, but we should build up a tolerance to the increased demand. Very similar to doing repeated wind sprints, after a few workouts they become easier and easier. That's facilitated by the body getting more accustomed to maintaining work capacity despite increased blood lactate levels.

I've been thinking about this a lot lately, and I've kind of had some radical ideas as to how to train for a contest where anaerobic endurance can be such a key asset (i.e., like nationals this year). I'm talking about starting training specific for the contest (metabolically speaking) 15-20 weeks out with an undulating periodization scheme. This would allow you to hold onto your strength gains while still building anerobic endurance you are looking for. The key is that you are strong enough to begin with. If you need to make strength gains just to be competitive in a particular event then the ideas I've been speculating about would be pointless. You have to be strong enough first and then worry about the conditioning aspect. If that makes any sense?

[Matt Brouse]

Absolutely makes sense. And when you brought up the idea of clusters pre-Iowa...I think it was just what we needed. Probably more pertinent to the needs of strongman than we realize. Should be interesting to watch.

[schunajm]

Training Log

081108

Yoke:

240 x 80 ft, 440 x 80 ft, 530 x 60 ft

600 x 60 ft (9.2 sec)

650 x 60 ft (9.9 sec) - same time as Iowa

700 x 15 ft

Leg Curls:

1 x 100

Felt good going into the workout, but as I warmed up on the Yoke I realized that my legs (especially upper quads - hip area) was just way too taxed and tired. Was questioning whether or not to even take the 700 Yoke, took it and dropped it shortly thereafter - decided to listen to my body.

I think all the volume on mobile event work (i.e., Yoke, farmers, tire) and work on the stones has really taxed my upper quads. I still plan on trying to do many of the events, definitely cutting back this week, but will really have to cut back the overall volume (basically anything I planned on doing two clusters or two minute long work sets will be dropped down to one).

[schunajm]

Training Log

081308

2" Axle Clean & Press:

125 x 4, 175 x 3

Press Medley (Clean & Press each implement):

100 lb DB, 225 keg, 240 axle

100 lb DB, 225 keg, 240 axle

DB Clean & Press:

100 x 3 (each arm)

Keg Clean & Press:

225 x 1, 225 x 1, 225 x 2

Axle Clean & Press:

215 x 3 (clean each rep)

215 x 5 (clean once)

14" Side-Handled Deadlift:

250 x 8, 450 x 7

Cluster 560 x 5 + 5 (20 sec. rest within cluster)

Cluster 500 x 5 + 5 + 5 (20 sec. rest within cluster)

Mike and I messed around with the press medley and really figured some things out. On deadlift we tried out wearing squat suits. We'll have to play it by ear as far nationals goes. The suit does restrict breathing, but makes you feel rock solid on the bottom. That means it's really gonna have to depend how many reps people are getting on the car DL apparatus.

[schunajm]

Training Log

081508

T-Bar Row:

180 x 7, 225 x 7, 180 x 8

Lunge Cable Row:

220 x 8, 235 x 7, 220 x 8

Cable External Rotations:

25 x 15, 25 x 15

[schunajm]

Training Log

081608

10" Log Clean & Press:

190 x 3

Cluster 225 x 3 + 3 + 3 (20 sec. rest within cluster)

Cluster 200 x 4 + 4 (20 sec. rest within cluster)

Loading Medley (All implements picked off the ground):

1-225 sand bag - 30 ft, 250 Hussefelt stone - 30 ft

2-250 Hussefelt - 30 ft, 340 Hussefelt - 30 ft, followed by 650 tire for 8 flips

Stopped after messing around with the loading techniques. Was very gassed earlier this week and wanted to make sure I had sufficient rest for training the next few weeks until we taper for nationals.

[schunajm]

Training Log

081808

Weight - 239

Yoke:

240 x 80 ft, 440 x 80 ft, 530 x 80 ft

620 x 60 ft (7.97 sec)

700 x 60 ft (9.97 sec)

650 x 60 ft (9.44 sec)

Pull-Throughs:

3 x 12 x 270

Leg Curls:

120 x 7

130 x 7

140 x 7

DB Hammer Curls:

45 x 10, 55 x 10, 65 x 10

I think we're on the right track as far as training the Yoke goes, and feel good, fast, and strong.

Edited August 19, 2008 by John Schuna

[schunajm]

Training Log

082008

Weight-237

12" Log Clean & Press:

92 x 3, 162 x 3, 242 x 2, 257 x 1, 257 x 1

Axle Clean & Press:

125 x 3, 175 x 3, 215 x 3

Medley (100 DB, 225 Keg, 240 axle, 257 log)

100 DB, 225 Keg, 240 axle, 257 log (miss)

100 DB, 225 Keg, 240 axle, 257 log (miss)

12" Log Clean & Press: (Again)

2 x 2 x 232

Car Deadlift Apparatus (Not sure if I remember all the sets and reps, we were just feeling this thing out):

approx. 600-6 reps, 750 x 6 w/green band, 810 x 6 w/green band, 900 x 5 w/green band

The car deadlift/viking press apparatus that Mike had Jason Adamski build is absolutely awesome. I really liked this and will give us a real feel of what the car will be like in competition I think.

I was a little dissapointed with my medley though. It's actually the first time I've trained with a 12" log, and it makes a huge difference. I'm still confident that with the remaining weeks of training and a proper taper that I will be able to complete the press medley, I just barely missed the lockout on the medley the first time through - 2lbs less and I would have had it. I think I just need to get used to it, and the workouts leading up to nationals here working on that log should help, as well as some tricks I have up my sleeve to up my max in the log slightly over the next few weeks. Everything else seems right on track to where I need to be though and am still pumped about nationals.

[schunajm]

Training Log

082108

Weight - 237

DB Row:

115 x 10, 130 x 10, 150 x 10

Pull Ups (Dead Hang each rep):

2 x 8 x BW

Cable External Rotations:

3 x 10 x 40

[Matt Brouse]

"Hey, maybe we should call you 'Tuna'" - Brouse

"The last guy that called me 'Tuna' is dead now." - Schuna

[Chris Mathison]

"Matt Brouse looks like cold thumb" - me

[schunajm]

"Hey, maybe we should call you 'Tuna'" - Brouse

"The last guy that called me 'Tuna' is dead now." - Schuna

True story.

Trevor Smith was his name, died from a burst aneurysm in his brain.

[schunajm]

Training Log

082308

Weight -238

12" Log Clean & Press:

92 x 5, 182 x 3

Cluster 232 x 6 + 1 (30 sec. rest within cluster)

Cluster 202 x 2 + 3 + 5 (15 sec. rest between 2 & 3 reps, and 25 sec. rest between 3 & 5 reps)

Farmers:

165 x 60 ft (6.5 sec)

255 x 60 ft (8 something seconds, I can't remember)

275 x 35 ft (tripped on Reese's sidewalk and dumped the weights)

275 x 60 ft (9.5 sec)

Stone over Yoke Cross Bar:

220 @ 66", 230 @ 51", 230 @ 51", 230 @ 51"

295 @ 51" for 8 reps in 60 sec.

295 @ 51" for 6 reps in 37 sec.

Log went well today, it seemed harder after the break within the first cluster. I feel that I could have banged out 1-2 more reps initially without taking the rest. Farmers, was so-so. Mike and I haven't trained it a lot lately, and seemed to be fairly slow, need some extra speed work, but we're both confident that we can bring our times down considerably more. I did very well on the Stone over bar for reps. It's really gonna come down to how fast they can get the stone back to me. I did the first set and loaded the 8th rep around 57-58 seconds I think. We really worked on getting the stone back faster on the subsequent sets and I was able to get 6 reps in 37 sec. I feel that if they are really fast I can get 10 reps in, its just gonna depend on the event staff, plus the 3" lower my bar is going to be in competition may help just a bit to. I'm confident I'll load just as many as anyone else in the competition.

[schunajm]

Training Log

082608

Weight - 238

12" Log Clean & Press:

92 x 8, 182 x 3, W/U

185 + 30 chain X 2

205 + 30 chain X 2

235 + 30 chain X 1

245 + 30 chain X 0

245 x 2

18" Car Deadlift:

550 x 5 + 2 Green Bands

685 x 5 + 2 Green Bands

750 x 5 + 2 Green Bands

800 x 5 + 2 Green Bands

685 x 10 + 2 Green Bands

I decided to mess around with the log and chains. Realized this morning that my chain setup weighed more than I thought when I was lifting. No wonder why it was so hard. Bad idea to do log that close to the repetitive effort stuff we did two days before. Will not do again.

The 18" Car Dead went good. We put a lot more band tension on it than we used last time and it was heavy as hell at the top. Felt great with the squat suit though, very tight and solid. We should be prepared for this event fairly well.

[carusom1]

14"

[schunajm]

14"

Well, I guess we did so many damn 18" deads that I can't even remember how high our car DL was.

[schunajm]

Training Log

082808

Weight-236.6

Farmers:

165 x 80 ft

235 x 60 ft (8 something sec.)

275 x 60 ft (8.6 seconds)

255 x 60 ft (8.06 seconds)

Yoke:

240 x 80 ft

440 x 80 ft

580 x 80 ft

700 x 60 ft (11.44 seconds)

Stretch

The speed work with the mobile events really just taxes my body. More so than heavy slow mobile work. I had nothing left in the tank after the farmers sets for the Yoke. Luckily in the contest we'll only have to do one set of each, so I should be fine. But its interesting how much hard it is on you when you are really trying to go fast. I had nothing left for the Yoke at 700 which I took in 9.9 seconds just a week and half back.

[schunajm]

Training Log

083008

100 lb DB - Clean & Press

1, 1, 1, - each arm

3, 3 - each arm

Keg C & P:

225 x 1, 225 x 1

Press Medley DB + Keg

100 + 225 x 4 times through the medley

Atlas stones over 51" bar:

230 x 3

300 x 4

340 x 2

300 x 6