tina, it was very weird. something i've never experienced before, and hopefully never experience again.
Yea, i think i'm going to take off until monday. Or, i may pull the sled tomorrow. I just found out that the sled drag in the medley is 500lbs. So... i've got some work to do.
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Alright, i'll put it on here. I've been thinking of structuring my workouts differently. They need to improve:
yoke
farmers
trap bar for reps
log for reps
carry and drag
Mon: Yoke
this will be all i'll do on this day, since it's taxing by itself.
Tues: Log (60-70% of contest weight aka 115-125lbs)
tri work, other accessory
this will be for speed and form for learning the jerk better. I was thinking of doing a few sets of triples here. I just need more practice under the log to learn to jerk better. It doesn't make sense to keep upping the weight week after week if i don't know how to jerk well
Wed: off
Thurs: Trap bar for reps
maybe some rows
This day, i was thinking about doing something similar to what jesse marunde suggested to someone who was preparing for a contest w/ deadlift for reps. I can't really find any ways to specifically train for this though, so any opinions on this would be appreciated and considered. I feel i could probably pull 450x3 if fully rested now.
Quote:
Mr. Marunde,
In an upcoming contest, I have a conventional deadlift for reps event. My current deadlift max is 600lbs, and for my weight class the contest is gonna be 525, with a 60 second time limit. what sort of rep scheme should I be using to train for this? I currently do sets of 5 'til I get to about 405, then make it threes until about 500 then do singles to a max. That would be my deadlifting for one workout, then on to the supplemental stuff.
should I just rep for 60-75 seconds? 5x5's?...etc?
what do you think is best?
Quote:
I would train without straps even though they will let you use them in the contest. they are at fault, don't lower yourself to their level.
If I were you I would periodize starting 6 weeks out from the show. I would do 2-3 work sets. Start your first workout (6 weeks out) with 120 pounds less than contest weight. Every week add 20 pounds. Reps will fall into whatever range you are capable of.
That's what I would do. Maybe Karl or some one else will chyme in. I'm no deadlift expert especially compared to some of my competition.
Jesse
i don't know though. Maybe work up to 430-450 for a few singles, and then drop down and rep out, and then increase the weights for reps week to week, until i'm in the range of 400s, then take out the singles, and just do contest weight? Not really sure here.
Friday:
Log ME. I'll go for a heavy single or heavy reps here
accessories
Sat: Sled drag, Farmers
Sun: off
I'm not sure how this looks right now. I don't know if all this would be too taxing on my back or not.
If anyone has any opinions, post em up!
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There are a couple things you could do about the DL.
You could do what Jesse said.
You could take 80% and just pick an interval of rest time and do some clusters, then decrease the rest time over the next few weeks.
You could take do an edt style workout for that movement to build endurance.
Quote:
I'm not sure how this looks right now. I don't know if all this would be too taxing on my back or not.
You shouldnt be feeling too much in the lower back from any of this, esp the trap bar. You should be working from the legs and upper/mid back.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
well, log cleans really fry my lower back, and i still feel some in the farmers and trap bar.
They shouldnt be frying your lower back. The initial lapping should be all legs.
Quote:
If i was to do what jesse said, should i just start 6 weeks out doing that? Or should i start now? I've got 11 weeks i think until the meet.
Its up to you. If you do it 11 wks out, then you might need to deload more frequently than with the 6 wk version. Also with 11 wks, your jumps will be smaller per week.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
They shouldnt be frying your lower back. The initial lapping should be all legs.
Its up to you. If you do it 11 wks out, then you might need to deload more frequently than with the 6 wk version. Also with 11 wks, your jumps will be smaller per week.
yea, it's not the pick, it's bringing the log up to my chest....
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yea, it's not the pick, it's bringing the log up to my chest....
Dude that part is all hip extension
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
When you lap it the handles should be facing forward a bit so that your wrists are extended. Make you're sucking that log into your torso too. When you drive through with your hips, flex your wrists and the log should roll right up onto your shoulders without any back involvement.
__________________
Those who live by the sword, get shot by those who don't.
Yoke:
130x2 runs
220x2 runs
310x2
430x1
480x1 (1 drop to readjust. If i got a better pick, i would have had it the whole way w/o a drop) (pr)
You need to start with your feet together. Youre wasting way too much energy starting up.
Dude arent you training with pro-strongmen? Im surprised they arent telling you this shit.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
You need to start with your feet together. Youre wasting way too much energy starting up.
Dude arent you training with pro-strongmen? Im surprised they arent telling you this shit.
i do start with my feet together? I've been starting them at the width that i usually walk, isn't that narrow enough?
no, i haven't been driving to chad's b/c of school and work. I will start at the start of may though, when school is out.
look at how wide lbstone's feet are on this yoke:
here's spybrook doing a yoke towards the end. He starts with his feet closer together..
I honestly don't think i'm starting too far apart now. I think i was before, but not it's about the width of my walking stance. I think i need to get more comfortable under the heavier weights which will come as i do them more in the next few weeks. I'm thinking i'll hit a 550 yoke about 6-8 weeks out, and then just hammer speed and speed and speed.
thoughts?
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no, i haven't been driving to chad's b/c of school and work. I will start at the start of may though, when school is out.
That yoke vid on 4/17 is shoulder width. You need your feet together, heel to heel.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
i've never seen anyone do a yoke that way dude. Chad does it around shoulder width....you seem like you'd be losing way more speed that way, and plus you'd have further to lift the yoke than if your feet were wider...
you can kind of see chad pick it up this way..
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you seem like you'd be losing way more speed that way,
How so? Youre bringing your feet together when you take your steps so why not start where theyre going to go instead of starting wide?
Quote:
and plus you'd have further to lift the yoke than if your feet were wider...
True but youre more stable because you dont have worry about wobbling in those first few steps due to you bring your legs closer.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
simon: the 23 reps last week were worse b/c i wasn't conditioned at all to high reps, so i was breathing heavy for like 5 minutes. This time, it was only about 2 or so. I think i could have done another set if i had more time to lift. I think i'm going to go 350 next week and try for 17 reps with that weight. That way, if i get 12 w/ 400, if the rep dropoffs stay the same, i'd probably get 6-8 w/ 450. we will see though. you never know
yea final english class like i'll never have to take another one in college again. I think i just have 1 semester left. yay.
tina, nope, psych finishes Wed next week (our final). She hasn't graded our papers yet. I'm really looking forward to seeing what i got. Got a 33/30 on the last quiz.
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Still felt tired and sore from the deadlifts a few days ago
Log:
144x1
164xmissx2 (wtf?!)
154x1
160x1
164x1
169xnot today. I was missing this too far forward. I need to be more consistent on my pressing form.
Overhead Supports:
175x3x3
185x3x3
these were pretty easy
Did some more Jerk practice w/ a straight bar. This feels so much easier than a log
Tri Pushdowns: 4 sets
T Bar Row:
2 platesx8
3 platesx6x2
Ok workout. I totally missed like 160 last time i went heavy on the log, so this is an improvement. I really want to press when my legs are fresh. They always seem fatigued from either farmers, yoke, or trap bar pulls. There's practically no way i can set it up though so i'm pressing with fresh legs, and still do all the things i do in a day. uggg....
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Ok workout. I totally missed like 160 last time i went heavy on the log, so this is an improvement. I really want to press when my legs are fresh. They always seem fatigued from either farmers, yoke, or trap bar pulls. There's practically no way i can set it up though so i'm pressing with fresh legs, and still do all the things i do in a day. uggg....
Get used to it and build up a work capacity. You wont always have a pressing motion first in an SM comp.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Farmers with turns at 60ft
110/hand
160x120ftx2
200x120ft (pr for distance. only got 70ft before. this turn was awesome too. perfect)
215x100ft pr.
pick was hard, turn was awful. I had to walk w/ the implements sideways for a bit until they straightened out. i just need to practice more on this weight. once i get the turn down, it will make the whole thing easier. It just shows that if i can get 100ft w/ poor turns and the implements going everywhere, that once i get the turns down, i should be golden. Grip doesn't seem like it will be a problem here.
Started to rain outside so i had to stop. couldn't even get good traction for the sled pulls i was going to do and the handles were slippery. Went inside the garage and did 3 sets of curls and called it.
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couldn't even get good traction for the sled pulls i was going to do and the handles were slippery. Went inside the garage and did 3 sets of curls and called it.
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