MattM Posted June 20, 2013 Author Share Posted June 20, 2013 Wednesday 6/19/13 Shoulder Warmup Cambered Bar Overhead Strict Press 20x10 70x5 110x5 160x1 160x13 (Volume PR) Tried doing some swiss bar OH work but back was too sore Band Upright Row Green x 15 x 3 Band Lateral Raise Blue x 15 x 3 Band Pullapart Red x 15 x 3 Triceps Band Pushdown Green+Purple x 12 x 3 Front/Band Neck w/band Purple x 12 x 3 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 23, 2013 Author Share Posted June 23, 2013 Friday 6/21/13 Hamstring Warmup (light) Cambered Bar Box Squat w/chains (chains added ~90lbs at top when weighted, 15 inch box) 20+Chains x 3 110+Chains x 3 200+Chains x 3 290+Chains x 3 380+Chains x 7 (Rep PR) Prowler Push 150 x 100ft x 6 Quote Link to comment Share on other sites More sharing options...
MattM Posted June 23, 2013 Author Share Posted June 23, 2013 Sunday 6/23/13 I am starting my contest prep today for an August 10th strongman competition. The events are: Semi-Truck Pull Car Deadlift (head to head) Conans Wheel for Max Distance (with people) Log Medley (clean to overhead 200, 230, 260, 290) Keg Loading (185 to 365) I plan to cut to make the 231 weight class, and I will do my best to log my meals and training times. Wish me an productive and injury free 7 weeks! Special thanks to Mike, Kelly, and James!!! Quote Link to comment Share on other sites More sharing options...
MattM Posted June 23, 2013 Author Share Posted June 23, 2013 (edited) Sunday 6/23/13 Calorie Goal: 2858 cals, 339g protein Fluid Goal: 2 gallons total Supplementary Training: 10:15 AM to 11:00 AM Plank Medley Back to Back BW x 1 minute plank BW x 1 minute R leg elevated Plank BW x 1 minute L leg elevated plank (had to take several second long breaks to make it, but paused time) -I'd say a 10 difficulty level by the third minute Situps (as fast as possible) BW x 60 seconds x 3 -7.5 difficulty level by third set Side Planks BW x 60 seconds/side x 3 -7 difficulty level by third set Torso Twists (30 seconds rest) BW x 30 seconds x 3 -10 difficulty level by third set. These were really tough. I made it through two sets fine, but only ten seconds on the third set before I had to cheat. Planks BW x 60 seconds x 2 -5.5 difficulty level by second set Calf Raise Medley (done as fast as possible) BW x 60 seconds BW x 60 seconds L leg BW x 60 seconds R leg BW x 60 seconds -15 seconds rest BW x 60 seconds -30 seconds rest BW x 60 seconds L leg BW x 60 seconds R leg BW x 60 seconds L leg BW x 60 seconds R leg -5-8 difficulty level at various stages of the medley Edited June 23, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
jwdeff Posted June 23, 2013 Share Posted June 23, 2013 Sunday 6/23/13 I am starting my contest prep today for an August 10th strongman competition. The events are: Semi-Truck Pull Car Deadlift (head to head) Conans Wheel for Max Distance (with people) Log Medley (clean to overhead 200, 230, 260, 290) Keg Loading (185 to 365) I plan to cut to make the 231 weight class, and I will do my best to log my meals and training times. Wish me an productive and injury free 7 weeks! Special thanks to Mike, Kelly, and James!!! The Conan's Wheel is max weight. What Brent was thinking was there would be three weights. Everyone does the lightest weight first, and everyone that completes a full rotation goes on to the next weight. Anyone that does not get a full rotation gets credited for distance. The goal is for it to be heavy enough that only a couple people finish the heaviest weight. Quote Link to comment Share on other sites More sharing options...
MattM Posted June 23, 2013 Author Share Posted June 23, 2013 Awesome info JD... What about the harness and kegs, any info on those? Quote Link to comment Share on other sites More sharing options...
jwdeff Posted June 23, 2013 Share Posted June 23, 2013 Awesome info JD... What about the harness and kegs, any info on those? I didn't ask. Brent hasn't put a lot of time into the details yet. I'm sure the truck pull will be with rope assist, it usually is. At Teddy Bob's the keg loading was as follows: Keg Loading - 220@58", 240@51.5", 300@48.5, 365@46", 420@40" I had a good time on the first 4. Only Luke Skaarup got the 420 keg. Quote Link to comment Share on other sites More sharing options...
dpc Posted June 24, 2013 Share Posted June 24, 2013 Where is the event Matt? Quote Link to comment Share on other sites More sharing options...
MattM Posted June 24, 2013 Author Share Posted June 24, 2013 Sunday 6/23/13 Hey Dylan! The contest is up in Manitoba I believe Diet Summary 188 oz liquids 373g protein 184.75g carbohydrates 68.5g fat 29.75g fiber 2847.5 calories -Fat burner Meal 1: 1 carton egg beaters, 1/2 cup dry oatmeal, 1 protein shake, 1 multivitamin Meal 2: 4 thin mint cookies, 1 protein shake (post workout meal) Meal 3: 18 oz lean chicken breast, 1 tbsp olive oil, 2 tbsp bbq sauce, 1 multivitamin -Fat burner Meal 4: 2 protein shakes Meal 5: 18 oz untrimmed chicken breast, 2 tbsp bbq sauce Meal 6: 9 oz sweet potato fries, 1.5 fig newtons Liquids: 16 oz diet green tea, 44 oz diet soda, 82 oz water, 44 oz protein shake Quote Link to comment Share on other sites More sharing options...
MattM Posted June 25, 2013 Author Share Posted June 25, 2013 Monday 6/24/13 Shoulder Warmup Speed Bench Press 205x3x8 -Difficulty level 2. I felt I got some spring out of the bar so speed was good. One Arm DB Bench Press 145x4 (couldn't get my ballance) 125x10x2 -Difficulty level 8-9 for the first set, and as my ballance improved the last two sets were around a 7 One Arm DB Row (straps) 175x10x3 -Difficulty level 5.5. I could have gone much heavier. Pullovers w/plate loaded pulley 90x10 100x10 110x10 -Difficulty level 7 DB Alternating Biceps Curl 50x10x3 -Difficulty level was around 7 until 3rd set. Third set was fugly. Barbell Forearm Curl & Reverse Forearm Curl 45x25x6 45x25x6 -Difficulty level was around 7 just because of the lactic buildup in my forearms. Diet Summary 170 oz liquids 351g protein 274.5g carbohydrates 64g fat 32.5g fiber 3078 calories Meal 1: 2 peices village hearth toast, 1 tbsp peanut butter, 2 lean cuisines, 1 protein shake, 1 multivitamin -fat burner Meal 2: 20 oz gatorade, 1 protein shake -fat burner Meal 3: 9 oz sweet potato fries, 18 oz lean chicken, 2 tbsp seasoning, 1 multivitamin Meal 4: 18 oz untrimmed chicken, 2 tbsp seasoning, 2 cups broccoli Meal 5: 12 oz untrimmed chicken, 2 tbsp bbq sauce, 2.5 cups broccoli Liquids: 28 oz water, 84 oz diet soda, 20 oz gatorade, 22 oz protein shake, 16 oz diet green tea Quote Link to comment Share on other sites More sharing options...
MattM Posted June 27, 2013 Author Share Posted June 27, 2013 Tueaday 6/25/13 Diet Summary 170 oz liquid 343g protein 206g carbohydrates 71g fat 36g fiber 2835 calories Meal 1: 4 peices village hearth toast, 2 tbsp peanut butter, 2 shakes, 1 multivitamin -fat burner Meal 2: 9 oz sweet potato fries, 18 oz trimmed chicken, 2 bbq sauce, 4 tbsp reduced sugar ketchup, 1 multivitamin -fat burner Meal 3: 18 oz trimmed chicken, 2.5 cups broccoli, 2 tbsp bbq sauce Meal 4: 12 oz trimmed chicken, 2.5 cups broccoli, 3 oz sweet potato fries, 2 tbsp bbq sauce Liquids: 72 oz water, 76 diet soda, 22 oz protein shake Quote Link to comment Share on other sites More sharing options...
MattM Posted June 27, 2013 Author Share Posted June 27, 2013 (edited) Wednesday 6/26/13 Hamstring Warmup, 12pm Speed Squat 135x2 225x2 300x2x8 -Difficulty level 2 Speed Log Clean 180x1x12 -I did about 4 clean and press reps. Each rep was smoother than the last. Difficulty level 1-2. Harnessed Prowler Pull w/rope 315 x 60-80ft x 2 405 x 60-80ft x 2 -First two sets my arms couldn't keep taking in rope as fast as I was moving, difficulty level 5. Seconds two sets were tiring but very doable, difficulty level 7. I need to keep momentum forward instead of side to side and to keep driving with my legs. Planks w/plate weight on back 45 x 30 seconds x 1 90 x 30 seconds x 1 100 x 30 seconds x 1 -Trying to simulate not being able to breathe on the Conan's Wheel. Difficulty level 6 Diet Summary 180 oz liquids 332g protein 315g carbohydrates 73.5g fat 31g fiber Meal 1: 4 pieces village hearth toast, 2 tbsp peanut butter, 2 protein shakes -fat burner Meal 2: 8 oz protein milk, 8 oz orange juice Meal 3: 20 oz gatorade, 8 oz orange juice, 1 protein shake Meal 4: 18 oz trimmed chicken, 9 oz sweet potato fries, 4 tbsp reduced sugar ketchup, 2 tbsp bbq sauce -fat burner Meal 5: 12 oz trimmed chicken, 3 tbsp bbq sauce, 2 broccoli spears Meal 6: 12 oz trimmed chicken, 2 tbsp bbq sauce, 2 broccoli spears Liquids: 106 oz diet soda, 28 oz water, 20 oz gatorade, 8 oz milk, 16 oz orange juice Edited June 27, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted June 29, 2013 Author Share Posted June 29, 2013 Thursday 6/26/13 Diet Summary 359.5g protein 205g carbohydrates 89.5g fat 40.5g fiber 194 oz liquid Meal 1: 4 peices village hearth toast, 2 tbsp peanut butter, 2 protein shakes -fat burner Meal 2: 6 oz sweet potato fries, 18 oz trimmed chicken, 4 tbsp reduced sugar bbq sauce, 2 tbsp bbq sauce, 1 multivitamin -fat burner Meal 3: 7.5 oz beef jerky, 1 multivitamin Meal 4: 4 oz tilapia fillet, 2 oz shrimp, 1 cup carrots, snap peas, and broccoli blend, 1 peice lemon merengue pie Meal 5: 1 protein shake Liquids: 106 oz diet soda, 88 oz water Quote Link to comment Share on other sites More sharing options...
MattM Posted June 30, 2013 Author Share Posted June 30, 2013 Friday 6/27/13 Speed Log Press 180x3x8-(Volume PR) -Difficulty level 3 due to technique issues. I actually like the way the log sits on my shoulders after a clean rather than pressing from the rack, however this allows me to split the event somewhat. This was a very easy volume pr. Triceps Pushdown w/plate loaded cable station 100x15x2 Some hours later I came back for some more assistance work Triceps Rope Pushdown w/plate loaded cable station 100x12x1 120x6x1 120x14x1 (form wasn't an issue) -Difficulty level 6 Barbell Upright Row 135x10x3 -This aggravated the shoulder a bit, but I worked through it just fine. Difficulty level 6 Dumbbell Lateral Raise 35x20x1 35x15x1 35x12x1 -These felt good. Difficulty level 6 Rear Lateral Raise 35x10x3 -Difficulty level 5 Manual Resistance 4-Way Neck -3 sets all sides, difficulty level 6 Diet Summary 340g protein 271.5g carbohydrates 46.5g fat 27g fiber 2864 calories 232 oz liquid Meal 1: 4 pieces village hearth toast, 2 tbsp peanut butter, 2 protein shakes, 1 multivitamin -fat burner Meal 2: 8 oz milk, 12 oz orange juice Meal 3: 7.5 oz beef jerky -fat burner Meal 4: 1 protein shake, 3 oz sweet potato fries, 18 oz trimmed chicken, 2 tbsp bbq sauce, 1 multivitamin Meal 5: 1 protein shake, 20 oz orange juice Liquids: 88 oz water, 32 oz orange juice, 8 oz milk, 44 oz protein shake, 60 oz diet soda Quote Link to comment Share on other sites More sharing options...
MattM Posted June 30, 2013 Author Share Posted June 30, 2013 Saturday 6/29/13 Trained with the garage crew today, including Mike who is in town for the weekend. Thanks for the tips gents! Hamstring Warmup 16' Trap Bar Deadlift 170x3 260x3 350x3 440x3 530x3 640x3 730x3 (Weight PR, Rep PR) 820x1 (Weight PR) 860x1 (Weight PR 900x1 (Weight PR) -Worked up to psydo max here. All pulls were pretty easy except 900. Difficulty level 9 at last set. Conan's Wheel 100x1 rotation 190x1 rotation 270x1 rotation 360x1 rotation 450x1 rotation 540x1 rotation (Rep/Distance PR) 630x1 rotation (Weight PR) 720x 1/5 rotation (Weight PR) -Again, worked up to a pretty heavy weight. 630 was pretty easy, 720 I hit a wall either because of fatigue or some adjustments to the wheel & bar height. Difficulty level 8. Atlas Stone Warmup/Keg Load 260 stone to 42' x 1 300 stone to 42' x 1 340 stone attempt to 42' (without tacky there was no gripping it) 360 keg to 42' x 1 (Weight PR) 360 keg attempts to 42' -I was shot after the first load, but loaded on the first try. Felt amazing. Difficulty level 9.5. Chinups 20 total reps Dumbbell Biceps Alternating Curl 25 to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted June 30, 2013 Author Share Posted June 30, 2013 (edited) Saturday 6/29/13 Diet Summary 332g protein 337g carbohydrates 65g fat 3261 calories 295 oz liquid Meal 1: 4 pieces village hearth toast, 2 protein shakes, 1 multivitamin -fat burner Meal 2: 9 oz sweet potato fries, 18 oz trimmed chicken, 2 cups broccoli, 2 tbsp bbq sauce, 4 tbsp reduced sugar ketchup -fat burner Meal 3: 8 oz milk, 2 oz low fat creamer Meal 4: 40 oz gatorade, 3 protein shakes, 1 bag skittles Meal 5: 2 protein shakes, 1 multivitamin Liquids: 40 oz gatorade, 77 oz protein shake, 130 oz water, 48 oz diet soda Edited June 30, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted July 1, 2013 Author Share Posted July 1, 2013 (edited) Sunday 6/30/13 Lots of active recovery. Diet Summary 343g protein 218g protein 86.5g protein 50g fiber 3022.5 calories 165 liquids Meal 1: 4 pieces village hearth toast, 2 tbsp peanut butter Meal 2: 4 pieces village hearth toast, 2 tbsp peanut butter, 2 protein shakes, 1 multivitamin -fat burner Meal 3: 1 protein shake, 10 oz Jamaican jerk chicken, 3 cups mixed salad, 2 tbsp light french dressing -fat burner Meal 4: 2 protein shakes Meal 5: 18 oz trimmed chicken, 6 oz sweet potato fries, 2 cups broccoli Total Liquids: 60 oz water, 50 oz diet soda, 55 oz protein shake Edited July 1, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted July 5, 2013 Author Share Posted July 5, 2013 Monday 7/1/13 Been on vacation guys, sorry about the delayed logging! Medium Grip Bench (slingshot) 135x3 185x3 225x3 273x3 315x3 350x3 -The shoulder was pretty sore today, which made this harder for me. Difficulty level 8 Log Overhead Press (working on technique) 180x1x2 230x1x2 260x1x3 (Weight PR) 230x1x3 (Volume PR) -Working on getting under the log as fast as possible. Had to lock out a few singles. Difficulty level 7 One Arm DB Bench Press 135x10 135x9 135x6 -Again, shoulders and triceps pretty shot. Difficulty level 8 One Arm DB Row (strapless) 135x12x3 -Just some light work. Difficulty level 5 Band Pullapart Red x 15 x 3 -Difficulty level 5 Arnold Curl (strict) 35x10x3 -Difficulty level 6 Diet Summary 328.5g protein 247g carbohydrates 93g fat 47.5g fiber 3139 calories Meal 1: 4 pieces village hearth toast, 2 tbsp peanut butter, 2 protein shakes -fat burner Meal 2: 2 protein shakes -fat burner Meal 3: 18 oz trimmed chicken, 6 oz sweet potato fries, 2 tbsp bbq sauce, 2 cups broccoli Meal 4: 2 tbsp honey Meal 5: 4 oz tilapia, 2 oz shrimp, 2 cups mixed vegetables, 1 piece lemon meringue pie Meal 6: 1 protein shake, 2 pieces village hearth bread, 1 tbsp peanut butter Quote Link to comment Share on other sites More sharing options...
MattM Posted July 5, 2013 Author Share Posted July 5, 2013 Tuesday 7/2/13 Diet Summary 323g protein 230g carbohydrates 75g fat 41g fiber 2887 calories Meal 1: 4 pieces village hearth toast, 2 protein shakes, 2 tbsp peanut butter -fat burner Meal 2: 2 protein shakes Meal 3: 1 footlong oven roasted chicken sub with lettuce, spinach, red onion, and mustard on wheat bread -fat burner Meal 4: 1 protein shake Meal 5: 8 oz steak kabob, 1/2 cup saffron rice, 2 cups mixed greens, 2 tbsp balsamic vinaigrette dressing Meal 6: 2 protein shakes Quote Link to comment Share on other sites More sharing options...
MattM Posted July 5, 2013 Author Share Posted July 5, 2013 (edited) Wednesday 7/3/13 Workout done at a local YMCA Hamstring Warmup 13' Box Squat 135x3 225x3 315x3 405x3 455x1 475x1 (Weight PR) 495x1 (Weight PR) 515x1 (Weight PR) 535x1 (Weight PR) -Since I don't do this lift often, it wasn't super hard to push past a weight pr. Difficulty level on last set was 8 High Rep Leg Press (machine stack weight) 320x25 360x25 380x25 420x25 -Did these on Mike's suggestion. Difficulty level 7 Standing Calf Raise 280x10x3 -Difficulty level 6 Reverse Standing Calf Raise 70x10x3 -Difficulty level 4 Seated Calf Raise 90x12x3 -Difficulty level 4 Incline Band Situps Purple x 12 x 3 -Difficulty level 8 Diet Summary 332g protein 228g carbohydrates 63.5g fat 37g fiber 2811.5 calories Meal 1: 2 protein shakes, 4 pieces village hearth toast, 2 tbsp peanut butter -fat burner Meal 2: 8 oz untrimmed breaded chicken, 6 oz french fries, 2 tbsp ketchup, 1/4 slice pie -fat burner Meal 3: 3 protein shakes Meal 4: steak fajita sandwich Meal 5: 2 protein shakes Edited July 5, 2013 by MattM Quote Link to comment Share on other sites More sharing options...
MattM Posted July 7, 2013 Author Share Posted July 7, 2013 Thursday 7/4/13 Diet Summary 337g protein 189g carbohydrates 83.5g fat 21g fiber 2855.5 calories Meal 1: 3.5 protein shakes, 4 pieces village hearth bread, 2 tbsp peanut butter -fat burner Meal 2: 8 oz untrimmed chicken, 6 oz french fries -fat burner Meal 3: 3 protein shakes Meal 4: 2 cups salad w/dressing, 1 low calorie green mill chicken spinach pizza Meal 5: 2 protein shakes Quote Link to comment Share on other sites More sharing options...
MattM Posted July 7, 2013 Author Share Posted July 7, 2013 Friday 7/5/13 Shoulder Warmup Log Overhead Press 160x3x1 200x3x1 230x1x1 260x1x2 (a few tries at repping... technique lacking) 245x4x1 (Rep PR) 90x25x1 -Difficulty level 9. I need to work on my form. Triceps Band Pushdown Green+Green x 10 x 3 (Weight PR) Band Lateral Raise Black x 10 x 3 (Rep PR) -Difficulty level 7 Band Pull-apart Red x 12 x 3 -Difficulty level 6 4-Way Neck (Manual Resistance) 3 sets of 12 Diet Summary 311g protein 264.5g carbohydrates 91.5g fat 27g fiber 3125.5 calories Meal 1: 3 protein shakes, 4 pieces village hearth bread, 2 tbsp peanut butter, 1 serving pretzels -fat burner Meal 2: 4 oz breaded fish, 6 oz french fries, 1 tbsp ketchup -fat burner Meal 3: 1 protein shake, 20 oz gatorade Meal 4: 18 oz trimmed chicken breast, 2 cups broccoli, 2 tbsp bbq sauce, 2 tbsp ketchup, 6 oz sweet potato fries Meal 5: 1 protein shake Quote Link to comment Share on other sites More sharing options...
MattM Posted July 7, 2013 Author Share Posted July 7, 2013 Saturday 7/6/13 Hamstring Warmup 16' Trap Bar Deadlift (stop and go, straps) 170x3 260x3 370x3 460x3 550x3 640x3 700x13 (Rep PR) -Felt great, a little stiff from squats wednesday though. Difficulty level 9. Log Clean 180x3 200x1 230x1 260x1 290x1 (Weight PR) -Difficulty level 8. Fugly as well. Conan's Wheel 190x1 rotation 370x1 rotation 550x1x3 (Volume PR) -One of the 550 reps was counter clockwise. Difficulty level 7. Chinups BWx20x1 BWx12x1 BWx10x1 Dumbbell Alternating Biceps Curl 25lbs/hand to failure Quote Link to comment Share on other sites More sharing options...
MattM Posted July 9, 2013 Author Share Posted July 9, 2013 Saturday 7/6/13 Diet Summary Meal 1: 2 egg white breakfast muffins, 2 protein shakes Meal 2: 3 servings wheat pancakes, 1 gatorade Meal 3: 2 protein shakes, 6 oz chicken breast, 4 cups mixed greens, 3 tbsp dressing Meal 4: 18 oz trimmed chicken breast, 6 oz sweet potato fries, 2 tbsp ketchup, 2 tbsp bbq sauce, 2 cups broccoli Quote Link to comment Share on other sites More sharing options...
MattM Posted July 9, 2013 Author Share Posted July 9, 2013 Sunday 7/7/13 Meal 1: 4 pieces village hearth bread, 2 tbsp peanut butter, 3 protein shakes Meal 2: 20 oz roasted pork, 3 cups carrots, celery, broccoli blend, 2 tbsp bbq sauce Meal 3: 1 package sports beans (100 calories), 3 protein shakes Meal 4: 16 oz untrimmed chicken, 1.5 cups yellow rice (cooked) Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.