Getting freaky

[Alcoholiday]

going to be training strongman this fall. I'll post the last few workouts of mine

[Alcoholiday]

7-19-07:
Hip Mobility

Front Squats:
..
165x1
175x1
165x1x2
left wrist was bothering me today, so i couldn't go for reps or as heavy as i was planning http://forums.jpfitness.com/images/smilies/frown.gif

RDLs:
225x6x3

Split DB Squats:
40x5x3

Some Chins

[Alcoholiday]

7-22-07:

Sled Dragging
Hip Mobility

Deadlifts:
...
305x2
335x3 (big pr)
305x3

Farmers Walks:
110/hand for 1 trip
160/hand for 2 trips

Planks

I almost felt like throwing up after the 335x3. It was tough, but i gutted it out.
:P

[Alcoholiday]

7-26-07:

Hip Mobility
Shoulder Mobility
some banded gms

Back Squats:
...
185x2
205x3 (rep pr)
225x2 (pr)

RDLs:
225x6
235x6x2

DB Split Squats: 2 sets

[Alcoholiday]

7-27-07:

Push Press for speed and form:
..
95x2x2
115x2x2

Dips: 2x6. i don't like these

DB Bench:
40x10
50x10x3

Hammer Curls and Pushdowns

[Alcoholiday]

7-29-07:

Front Squats:
...
130x5
135x4 (could have had 5 or 6, but grip slipped)

Yoke:
130x70 feet: 15 seconds
130x70 feet: 15 seconds
170x70 feet: 15 seconds
270x70 feet: 17 seconds
270x70 feet: 19 seconds

One Arm Rows:
75x6
85x6x2

yoke felt pretty good. i'm really working on speed and staying fast on these. I'll probably keep around the same idea and try to do them for 70ft-90, and keep it under 20 seconds for the run.

[ddegroff]

Interesting workout, strong deads PR!

[Alcoholiday]

Interesting workout, strong deads PR!

thanks man!

[Kyle]

HA.. I didnt know u worked out ;)

Kyle

[Alcoholiday]

Doh!

[Kyle]

Doh!

lol go figure.

Kyle

[Alcoholiday]

Sled Dragging: 3 tripes
Hip Mobility

Back Squats:
...
205x1
225x1
185x2

GHRs:
2 sets

Kept it light and short. not doing much this week as sort of a deload week. But, i plan on pulling heavy later this week.

[Alcoholiday]

8-5-07:

Sled Dragging
Hip Mobility

Deads:
...
305x1
335x1
350x1 missed 2nd :(

Walking DB Lunges:
30x6
40x6x2

Strained my left lat on the 305 or 335. it hurts now. :(

[Kyle]

8-5-07:

Sled Dragging
Hip Mobility

Deads:
...
305x1
335x1
350x1 missed 2nd :(

Walking DB Lunges:
30x6
40x6x2

Strained my left lat on the 305 or 335. it hurts now. :(



Thats no good.. hope you get better.

Kyle

[ddegroff]

Oh man hope the lats ok!

Rest up and get better!

[Alcoholiday]

thanks guys, it's getting better. it's actually not really my lat area, but around my ribs. I'm taking this whole week off, mainly because i haven't had a week off in a few months, and without a real deload. I think my body can use the break.

The day i strained it, i couldn't even twist to the side w/o pain, and when i was doing lunges, holding a db was painful. Now, it's just a mild soreness. I think it was kind of a muscle spasm, and my side just kinda caught. It should be good by next week though.

Here's a video of my 350 pull. the first was easy, and i should have had 2, but didn't want to strain w/ my back.

http://www.youtube.com/watch?v=cOYd9W8NhZQ

[ddegroff]

The first one was so easy, nice job!

[Alcoholiday]

back to the grind

Split Jerks:
115x2x2
125x1x3
135x1x2

BS Pushups:
bwx10x2

Chins w/ partials:
some

Shrugs:
185x5
235x5x3

Face Pulls:
2x20

Hammer Curls:
30x6
35x5

[Kyle]

Nice job on the split jerks and DL video.

Kyle

[Heisman]

You will definitely have 350x2 when you are healthy. No doubt about that from the video.

[Alcoholiday]

thanks guys.

I have a hard time racking the bar. The problem i have, is if i rack it like i'm supposed to, how do i get my hands under it? Do i have to regrip in the air?

Also, when i lower the bar, i have a hard time getting it back into position, where my hands are where they're supposed to be. Is this common?

[Heisman]

Are you talking about the jerks? After you stand up with the bar you can do a very quick eigth squat or something to pop the bar up in the air so you can regrip it. Or better yet when you stand up with it in the first place you can do it quickly enough to throw the bar up a couple of inches so you can regrip it.

Lowering it can be really hard, at least for me. You might just have to lower it and then reset your grip.

[Alcoholiday]

yea, i do the 1/8 squat now when i do them. I've just been gripping the bar like i would do military presses now, so i need to change it.

[VikingMan]

Good stuff in here. What do you do for hip mobility work?

[Alcoholiday]

Good stuff in here. What do you do for hip mobility work?

usually i pull the sled. I've been doing ankles through the handles, and pulling the sled that way, and that really works the hips.

Then i usually do:
leg swings (front to back)
leg swings (side to side)
butt kicks
bird dogs
floor bridge
mini band side steps

and maybe a few other things.

[Alcoholiday]

8-15-07:
Really didn't want to work out tonight. Really tired.

Hip Mobility

Squats:
185x2
185x4 (rep pr i think)
205x1
205x2

RDLs:
205x6
215x6x2

Walking DB Lunges:
30x5
30x10 (oh, Jesus)

Pullaparts and BTN Pulldowns.

[Alcoholiday]

videos:

split jerk: http://www.youtube.com/watch?v=QjTtjkoDpFk

squat 185x4: http://www.youtube.com/watch?v=IFcQee9An6A

205x1: http://www.youtube.com/watch?v=SuxxqHtcYoY

[Kyle]

videos:

split jerk: http://www.youtube.com/watch?v=QjTtjkoDpFk

squat 185x4: http://www.youtube.com/watch?v=IFcQee9An6A

205x1: http://www.youtube.com/watch?v=SuxxqHtcYoY

Little bit of GM action on the 205x1 sq bro... Doesnt look like you got a tight enough arch from the set up and lost it coming out the hole.

Whats your best squat?

Kyle

[TheDeliverator]

His middle/upper back is weak and he reverses the squat by pushing with the feet, instead of throwing the upper back backwards, into the bar.

[Alcoholiday]

His middle/upper back is weak and he reverses the squat by pushing with the feet, instead of throwing the upper back backwards, into the bar.

yea this is it... i've been trying to correct this a lot through mental cues and such. I think it's gotten a lot better, if you remember from when i first started posting videos, but i still need more work on it.

when school starts up, and i have access to the school gym, i might start including some extra workouts in the mornings and stuff, where i'll just do some chest supported rows, and maybe some upper back work.

[Alcoholiday]

8-17-07:

Thick bar overhead, strict (easy):
85x6
95x5
80x6x2

DB NG Bench:
50x10
60x5
50x8

Tbar rows:
+100x10
+125x8x3

[Alcoholiday]

8-20-07:

Squats:
185x2
205x3 (ties pr)
225x1 (easy, but form sucks!)
185x3

RDLs:
225x6x3

Face Pulls
Hammer Curls

[Alcoholiday]

videos:

185x2: http://www.youtube.com/watch?v=0FDRw-PFFvo

205x3: http://www.youtube.com/watch?v=X7CoEG96BJk

185x3: http://www.youtube.com/watch?v=WRO90GyEho4

i think my form's a bit better on these. I was wearing a hat backwards, to remind me to keep my head back, as the bill hits your traps. Trust me, i don't wear baseball hats backward. I'm not Jim Wendler.

[Alcoholiday]

8-22-07:

Split Jerks:
135x1
140x1
145x1x2 (pr)

DB Presses:
50x10
60x8x2

DB Rows:
60x12
75x15x2

Then it started lightning out AGAIN. Every night i go to workout, it storms. Soooooo stupid.

[Alcoholiday]

8-24-07:
Hip Mobility

Deadlifts:
305x3
335x4 (pr. AWESOME!)
275x6 (ouch, and pr, yea!!!)

DB Walking Lunges:
35x10
35x8

Some banded scap work

and that was it. Totally beat. I'm really happy with where my pull is going. 2 weeks after i strained my back, and i pulled a big rep pr, which felt great. I probably would have been able to get 5 on 335, and maybe more on 275, but i'm happy!

[Alcoholiday]

8-27-07:

Thick Bar Overhead (strict):
105x3
110x3
115x3 (rep pr)
105x2

DB Rolling Extensions:
5 sets

DB Rows:
75x15
60x20

I don't really have a plan for overhead. My problems are tri strength, which i'm trying to correct.

[Alcoholiday]

8-29-07:
Hip Mobility

Front Squats:
160x2
170x1x2
180x1
185x1 (pr)

Sandbag Carry/Sled Drag Medley (just counting weights on sled, not sled itself):
100/135
150/135
150/135

totally beat.

[Alcoholiday]

8-31-07:

5am events at chad's:

Push Press/Jerk:
135x2
145x1x2
150x1
135x1
135x2+missed lockout on third
135x2+missed lockout on third

Chinups:
3 sets w/ negatives

Face Pulls:
130x10
140x10x4

Trap Bar Deadlifts (bar weighs 65lbs):
245x3
335x1x3
355x1x2

no one really had a lot of energy today, but got to see one guy hit a pr, and some high 2s, close to 300's in presses. Chad says i need to be more explosive, to push my head through as the bar passes my face, and to improve tri strength. I'll be going back next friday

[Alcoholiday]

9-3-07:
Hip Mobility

Front squats:
155x3
170x2
175x1x2

Glute Bridges
Pullthroughs
Rolling DB Extensions

My hips felt real sore and tight tonight. Not great.

[Alcoholiday]

9-5-07:
Lots of hip mobility
banded mobility and pullthroughs

axle push jerk (speed)
95x3x2
115x2x4

Floor Press:
135x5
145x5
145x4
135x5/115x5/95x5

Chinups: 4 sets
Dips: 2x5
Pullaparts, and more hip mobility

I'm hoping we don't do overhead events on friday because my tris will be fried. oh well!

[Alcoholiday]

9-6-07:
at chad's:

Deadlifts:
315x2
335x1x2
355x1
355xm (slow off the floor, and just not enough speed to lock it out. got it to my knees)
315x2
315x1x2

DB Walking Lunges:
30x6
35x6

SSB Squats (first time doing these):
235x1x3
235x2

High Pulls: 2 sets
Reverse Hypers 6 sets

good day.

[Kyle]

Nice workout bro.

Kyle

[Alcoholiday]

thanks dude


9-14-07:

Rack Pulls (last pin):
315x3
365x2
365x2
365x2
405x1 (really huge pr)
425xdidn't budge, and could feel my form getting shitty, so i called it before the pull started

SSB Squats:
145x3
195x1x4

NG Chins: 2x2
Band assisted NG Chins: 3/5/6/3

Elite GHRs: 5x5

Face Pulls:
110x12
120x10x3
130x10x2

stretching
sonic burrito+starbucks mocha

http://img.photobucket.com/albums/v495/manyslus/SSPX0161.jpg
my hand after the 405 rack pull. First torn callouses.