What the hell, I'll play along....

[TravisRussellDC]

All right, I'll post my stuff up here. Maybe someone can learn from my successes, but more importantly learn from my mistakes.

A little background first:
30 years old, 6 foot, 230 pounds, I've been training effectively for about 8 years. Before that, I was a victim of an uneducated football coach and the fitness/bodybuilding media hype that pollutes the waters of true strength training. I trained and competed in strongman for about 6 years, and I still train the events about 3 times a month just because I like the guys I'm with and it's a nice break from the gym. Although, I don't compete in strongman anymore because I didn't like the direction it was going.

A few months ago in March I suffered a moderate lumbar strain while squatting. It's something that I'm still wrestling with because I'm not 18 anymore. So, this log picks up somewhere along the road to getting back to where I was before.

Today's workout:

Squat - 135x5, 225x5, 315x2, 365x1, 385x5
I've started using my belt at 315 and heavier since my "injury." The first 4 reps of the 385 felt easy and smooth. I came a little out of my groove on the 5th, but still pulled out of it without too much trouble. Best I've done since my "injury," but still shy of my previous 5RM

RDL's - 225 for 2 sets of 5
couldn't get into the groove with these today so I switched to stiff-legs off the floor

Stiff-legs - 315 for 2 sets of 5

Glute/Ham/Gastroc raises - 25 pounds dropped to bodyweight for 2 sets
I use these primarily as a hamstring activation exercise. I'm new to performing these utilizing the hamstrings and gastrocs instead of the spinal erectors. So, still getting the hang of them.

Neck extensions - 40x10 reps, 40x9 reps, 25 for 2 sets of 10
I use a head harness and plates/dumbbells for these. I absolutely love this exercise and I think it's one that everyone should perform.

Ab wheel - full ROM 2 sets of 10
It's been a couple of years since I've done any regular, dedicated ab work. My abs are plenty strong, but my erectors are stronger and that's causing some problems for me right now.

[KSC]

What didn't you like about the direction of strongman training?

[TravisRussellDC]

What didn't you like about the direction of strongman training?

Oh it wasn't the direction of the training, it was the prevalence of illegal substances in the organization.

When I got into strongman, steroids were around but were never really encouraged. At the time I got out, they were being pushed hard. I got tired of seeing guys fly into town from halfway across the country to "train," show up at the training facility for 20 minutes and then leave.

Let's just say that I've got some stories about the organization and a lot of people involved. However, I'm not going to speak ill of anyone on an internet forum.

So, in the end I decided that staying within the organization and competing just wasn't for me. I still enjoy the training and do so most Saturdays with a good group of guys.

[Tor]

I'd be interested in a little more info on why you think the neck extensions are so hot. And do you do them lying down? Standing up?

Tor

[TravisRussellDC]

I think so highly of the neck extensions because of the shear number of patients I see every day with a significant loss of cervical curve. Whiplash injuries, muscular imbalance caused by poor postural habits and improper training contribute to decreased cervical lordosis all day long.

Due in part to the fact that many more people in today's workforce are sitting at a desk in a flexion posture all day long, the lost cervical curve has become almost epidemic.

The cervical extension exercise is just one way of preventing this and possibly correcting such muscular imbalances. Of course, I don't recommend this to my patients without first conducting a throrough examination.

I perform the exercise utilizing the head harness with the weight hanging in front of me. I stand bent over, with my hands on a bench and let the weight hang between the bench and my body. It's similar to the position one might use while performing a dumbbell row except that I don't stagger my stance and I have both hands on the bench instead of just one.

[KSC]

I hear you on the drugs man. Its a shame that they are allowed to tarnish the strength sports so much.

[TravisRussellDC]

9/28/08

Press - 95x5, 135x3. 165x2, 175x1, 185x3, 185x3
Pull ups - BW x 5, weighted pull ups - 25x5, 25x5, 25x5
Bench Press - (spped day) 135x5, 185x5, 225 6 sets of 3
Barbell Rows - 135x5, 235x5x5

Having some left biceps tendon issues that I've been procrastinating way too long to work on it. It keeps me from doing chin ups and it gets irritated on my heavy pull ups. Otherwise, I don't really notice it.

The press is the one exercise I'm most unhappy with. I've never been a strong presser and my bench isn't much to write home about either. My goal is a bodyweight press by 12/31/08 (230 lbs).

[TravisRussellDC]

10/1/08

Squat (light day) - 135x5, 225x3, 275 for 6 sets of 3

Dead lift - 235x5, 325x5, 415x1, 435x5
I pulled these with a touch and go on the floor. Normally I pull each rep with a full stop at the bottom and reset. I really have no idea why I repped them out this way today. Best I've done since May when I tweaked my low back. But I'm still about 70 pounds off of my 5RM from a while ago.

Rack pulls - 315x5, 405x5, 455x5
I used a wide grip on these and had the bar set about an inch below the tibial tuberosities.

Neck Extensions w/ harness - 40x10 drop 25x10, 40x9 drop 25x10, 40x5 drop 25x10

Ab Wheel - 3x10

[KSC]

Travis,

Have you tried training your press after you do your speed bench work on your upper body day? I found that it actually made my sets a little easier, I guess from the neural activation in the front delts and triceps from the benches? Something to think about.

[TravisRussellDC]

Hmm, I'll try that. On the upper body days I usually do my heavy sets first so that I have more energy to put into them. But, since the speed work doesn't really affect it that much, I'll switch it up and see how it goes.

On the other hand, I always squat before I dead lift, whether it's the heavy day or the speed day. So speed before max effort isn't exactly a new concept for my body.

I've never had a stellar press. My best strict press is around 200 while I've power jerked 310 on a 2 inch axle. That just doesn't seem right to me.

[KSC]

Damn, nice fucking jerk. That does seem a little out of balance. I've got a strict press of 235 and have jerked 275 behind my neck. I haven't done a ME jerk in the front in many years so not sure what I could do, but probably not 300.

Not sure what % of 1RM you use for your bench speed work but I only use 40-50% for benches. If you are doing more than that, it may not have the same effect on your presses. Let me know how it works for you.

[TravisRussellDC]

Well, my 1 RM bench is somewhere in the low to mid 300's. Probably around 330 or so right now. I can move 225 fast any day of the week. I was sticking around 185 for speed work but I found that I was pressing the weight up fast enough to cause my upper back to lose contact with the bench at the top of the press. So, I've been more prone to stay at 225 for my speed days and throw in some plyometric push ups if I feel like I need some more explosion.

[TravisRussellDC]

10/4/08 - Event Day

2" axle - Clean and push press 200x2, 220x1, 240x1
- Power Jerk 270x1, 280x1
I had planned on jerking the 280 for at least a double, maybe 3 or 4. But todday was the first time I jerked in the new weightlifting shoes and I got a little off balance with the 280. So I stopped with the single. Although I do have to say that the rack and initial drive felt so strong and stable that I definitely had it in the tank to hit more reps. But, safety first.

Yoke Walk - 560 for 60 feet, 640 for 60 feet, 740 for 50 feet.
Haven't done a heavy yoke in many months. I don't like heavy yoke. Even though I'm pretty good at it, it is one of my least favorite events because of the way my mid back tightens up the next day.

Tire Flip - 600 lb tire for about 4-5 warmup flips, 1000 lb tire x 2 flips

Stone Loading - 240x1, 265x1, 300x1
The stones felt much better off the floor than previous attempts after tweaking my low back in May. I think that next session I should be able to get back to the 330 and I hope to be back to the 360 by November/December.

[TravisRussellDC]

10/5/08

Press (speed): 95x5, 135 for 6 sets of 3

Bench Press: 135x5, 225x5, 245x3, 275x2, 295x5

Pull ups: BW x 5, Weighted Pull ups: 35 for 3 sets of 5

Kept it kind of quick today. I think I could have used a day of rest in between the events and this workout. But hey, sometimes you just do what you can.

[TravisRussellDC]

10/9/08

Squats: 135x5, 225x5, 315x2, 365x2, 405x5
First time I've hit 405 since tweaking my back in May. Felt really good and much more stable. By the way, I love weightlifting shoes and I don't know why I waited so long to get a pair.

Stiff Legs: 315x5, 365x5, 365x5, 365x5

Glute/Ham/Gastroc: 3x5

Ab Wheel: 2x10

[TravisRussellDC]

10/11/08

Events day

12" Log Press: 200x1
I hate the log, with a passion. I was actually going to use the log as a warmup for the 240 fixed axle which is why I stopped at 200. But, my elbow was bothering me while turning the 2" axle, so I left it alone.

Farmers' Carry: 260 lbs in each hand, 150 feet with 2 turns.
We were messing around with the camera so I had a buddy of mine shoot it for me. Notice the Symphony X playing in the background. :D

http://www.youtube.com/watch?v=9i4Vk-ZJ4os

Sled Drag: 500 pound sled, 50 feet on rubber mats.
The rubber mats make this a beast to do. Plus the fact that I only weigh about 230-235 means that I don't have the mass to work in my favor. Great leg work, especially 2 days after squatting. And, I've got Dream Theater covering Iron Maiden in the cd player. \m/ oo \m/

http://www.youtube.com/watch?v=PfN7DkXV104

Keg/Sandbag Load: 2-200 lb kegs, 150 lb sandbag, 2-250 lb kegs to 54"
This is the best my low back has felt pulling anything off the floor since May. I'm still a little off my top speed, but at least I was more comfortable. More Dream Theater playing Iron Maiden. :D

http://www.youtube.com/watch?v=PTkE8NGMMtw

[TravisRussellDC]

10/12/08

Speed Bench Press: 135x5, 185x5, 225 for 6 sets of 3

Press: 95x5, 135x5, 160x2, 170x2, 180x5, 180x4 plus 1 push press
Press is the most frustrating exercise for me right now. I really want to be able to press body weight and I'm too far away from it for my satisfaction.

Pull ups: body weight x 5, 10, 10
My shoulder was a little sticky today and my left elbow is still bothering me so I took it easy on the pull ups today.

Cable Rows with rope handle: 135x10, 135x10
These are my guilty pleasure. I've never liked barbell rows, despise T-Bar Rows, and my gym only has 120 pound dumbbells which isn't quite heavy enough for me.

[TravisRussellDC]

10/14/08

Speed Squats: 135x5, 225x5, 275x5, 275x3x3
I usually keep my rep/sets at 6 sets of 3 for speed work. Apparently I wasn't paying attention on my first set because I didn't realize I did 5 reps until I stepped out of the rack. On the bright side, this was the fastest I have ever moved 275, felt like 135. Apparently fixing my hip mechanics and using the foam roller on my TFLs in conjunction with getting adjusted pretty regularly has helped my squat tremendously.

Dead lifts: 235x5, 325x5, 415x1, 465x5
I took a full pause between each rep with the 465, even standing up between reps and resetting. I could tell my hips were coming up a little too high on the last couple of reps. But this is the best my back has felt in months. It keeps getting better and better. I should be back to repping in the 500s by December.

Ab Wheel: 1x10 kneeling, 1x5 standing, 1x3 standing, 1x6 kneeling
My goal is to be able to perform reps with the ab wheel standing. I'm not able to go all the way down just yet. I set myself in the monolift so that the wheel would hit the frame so I can progressively increase the ROM until I'm doing them free standing.

Russian Twists: 25 pounds 2x5 each side
These suck. I haven't don't them in so long, I forgot how hard they were.

[TravisRussellDC]

10/17/08

Bench Press: 135x10, 135x10, 185x5, 225x5, 265x2, 225x10
Bench did not feel good today. My left elbow was bothering me and I think it's time to start backing down a little.

Pull ups: body weight 3x5

Cable Rows: 135x10, 135x10 with a rope

Went home and started stripping out the left tricep and bicep along with some forearm fascial work. You should feel the knots in my left tricep.

[TravisRussellDC]

10/18/08

Events Day

Axle Press: 130x5, 180x2, 200x1 Push Press, 220x1 Push Press, 240x1 Push Press

My left elbow started bothering me again so I quit early.

Tire Flip - 1 run of 60 feet
Took it nice and easy since I think this week is going to be a deloading week.

Medicine Ball Toss: Tossed a 35 lb medicine ball over the top of the yoke 10 times.
One of the guys at the warehouse brought this in to do some conditioning type work. Whatever. It's not what I was there to do today.

Arm over arm pull/Prowlder push: I don't even know what kind of weights we used for this. I think the sled was 35 lbs plus 3 45s pulled 50 feet with a rope while standing. Immediately onto the Prowler with 4 plates on it. Whatever that translates to. Again, decent for conditioning, but not what I was in the mood for today.

Stone loading: 245x1, 265x1, 300x1, 330x1
Nice easy singles. Got back to loading the 330. Felt good off the floor. I'll try the 345 next time and my goal was to be back to the 365 by December. Then I'll start working on full runs again.

[TravisRussellDC]

10/20/08

Bench Press: 135x5, 135x5, 185x5, 225x5, 255x5x5
Medium heavy, kind of a back off week because my elbow has been an issue.

Press: 135x3 - Push Press: 185x5, 225x3x3
I've been using a 2" axle for so long on push presses and jerks that the standard power bar felt a little weird. So, I kept it fairly light on the push presses today and will build up slowly until I get used to push pressing the bar again.

Pull ups: BW 5x5
Again, kept it kind of light because of my elbow. But, wanted to get some work in.

Incline DB Press: 75x5, 85x5
Haven't done these in months. I'll slowly work them back in until I'm back at the 100+ level.

Band Rows: 5x10
Tried something a little different. Used the green jump stretch band and did some one arm rows with it.

[TravisRussellDC]

10/23/08

Squats: 135x5, 225x5, 275x5, 315x2, 365x1, 405x1, 425x2, 315x16
I really wanted 425x5 but I didn't have it mentally today. So I backed down to 315 and tried for 20. I had to stop at 16 because my hands had slid so wide on the bar that I could barely rack the weight without smashing my fingers. I totally had the last 4 reps in me. But I couldn't feel my hands and they kept sliding out so I bailed. I feel like such a fucking pussy.

RDL's: 135x5, 225x5, 315x5
My low back was so tight from the squats I pretty kept these to a minimum.

Ab Wheel: 3x10

[TravisRussellDC]

10/25/08

Today was stupid event day at the warehouse. None of us was really in the mood to take things seriously so we just kind of putzed around.

1 arm DB Snatch: - 100x10.
Took the 100 lb DB and snatched it 4 times with the left and then 6 times with the right. Could have done more, but wasn't really feeling it today.

Keg Toss over Yoke: 100x5
We took the 100 lb keg, cleaned it from the floor, and threw it over the 7 foot tall yoke (shaped like the St. Louis Arch, by the way). We all did 5 reps and stopped.

Incline Yoke Press: 200x?, 250x?, 300x?
We have a lighter 200 lb yoke and one of the guys had the bright idea to incline press it. It was essentially an incline partial press with the major difficulty being the instability due to the nature of the yoke as opposed to the actual weight. I didn't count reps, somewhere between 5 and 10 reps at each weight.


Overall it was a nice day to blow things off. Hamstrings and adductors are still sore from squatting on Thursday and I've got to do some speed work tomorrow.

[TravisRussellDC]

10/27/08

Bench Press: 135x5, 185x5, 225x5, 245x1, 265x1, 285x1, 305x1, 315x1, 260x5x5
Finally got back to the point where I can comfortably press a raw 315. But, I can tell that my mechanics falter at heavier weights/lower reps. Either I can maintain form with 5s or I can muscle my way through them. Gotta drill the proper technique on my speed days if I hope to move heavier weights.

Pull ups: 5x5
Stayed with bodyweight on these. Medium effort.

Incline DB Press: 75x10, 75x8
Not used to reps past 5. I could tell on the 2nd set. I had strength off the chest, but it was my triceps that gave out first.

DB Rows: 120x10, 120x10
Cable Rows: 150x10, 150x10
Just a little extra work for the back to finish off the day.

[TravisRussellDC]

10/29/08

Squats: 145x10, 235x5, 325x2, 375x1, 415x1, 435x3
Felt good today. Didn't go all out as I'm planning on dead lifting heavy this week and I don't recover as fast as I used to. I'll hit a higher intensity/volume next week on the squats.

Stiff Legs: 145x5, 235x5, 325x5
Standing on a box so the bar touches the tops of my feet, stayed with a double overhand grip. Kept these pretty light also since I'm dead lifting in 2 days.

One arm DB Swings: 50x3, 75x3, 100x3
3 reps with each arm, full swings to static overhead position.

One arm DB Snatch: 100x3, 120x2 left arm, 120x6 right arm.
The left shoulder wasn't too stable on the 120s. So I stopped early with it. I kept going a little more with the right arm so I could still get a little work in with the body.

Ab Wheel: 2x10, 1x5

[TravisRussellDC]

11/1/08

Training the morning after going to a stupid-ass Halloween party and not getting the sleep I need is bull shit. But, whatever.

Axle Press/Push Press/Jerk: 180x3, 200x3, 220x2, 240x1, 260x1, 280x1, 300x miss.
I had the weight locked out but I just didn't bring my head under all the way so I dumped it forward. The miss was totally mental. I'd say my body had another 20-30 pounds in it at least. But, I've always had issues keeping focus when hitting the big weights.

Dead Lift: 235x5, 325x2, 415x1, 505x miss.
I think the frustration of missing the 300 jerk got to me. I had the weight at mid shin and I just let it go.

Today was not a good day for me. I'm thinking it's time for a reset. I'll hit some speed work tomorrow and then go back to the drawing board during the week.

[Ducktape]

All right, I'll post my stuff up here. Maybe someone can learn from my successes, but more importantly learn from my mistakes.Your training journal is impressive. Thanks for sharing.

[TravisRussellDC]

11/2/08

Speed Day

Press: 95x3, 115 for 10 sets of 3

Squats: 145x5, 235 for 8 sets of 3

Bench Press: 135x3, 185 for 8 sets of 3

Dead Lifts: (standing on four 3/4 inch rubber mats) 235x3, 235x3, 325 for 5 sets of 3

[TravisRussellDC]

11/04/208

Bench Press: 135x3, 185x3, 225x3, 275x3x3

Jerk: 145x4, x3, x3

Shoulders and elbows were feeling a little chewed up. Since the jerks with 50% weren't feeling so nice I dropped the assistance work tonight.

[TravisRussellDC]

Squats: 135x5, 135x5, 225x3, 315x3, 405x3x3

Deadlifts: 235x2, 325x2, 415x2

Short day today. Submax effort. Giving the joints a break.

[TravisRussellDC]

10/7/08

Events Day

Axle: Clean and press up to 260, then Jerks off the rack.
220x1, 240x1, 260x1, 260x1, 280x1, 300xmiss
Just missed the 300by the skin of my teeth. Left elbow wouldn't quite lock out. The video stopped before I kicked a cone out of frustration. :rolleyes:

280 axle
http://www.youtube.com/watch?v=pMH0EJZ0kFE

300 axle
http://www.youtube.com/watch?v=6uEeGVDIxGc


Yoke Walk: 740 lbs for 60feet
http://www.youtube.com/watch?v=FQZrGLWr1xU


Farmers' Carry: 300 lbs in each hand for 110 feet.
Low back still bothering me off the floor so I picked off blocks.
http://www.youtube.com/watch?v=6T-MYroG_Wc


Fingal Fingers: 3 fingers. I have no idea what they weigh. But I was kind of toasty after the first 3 events so I knew I wasn't getting the 4th finger.
http://www.youtube.com/watch?v=VRV9ns-L6fU

[TravisRussellDC]

11/9/08

Overhead Squats: 65x3, 75x3, 85x3, 95x3x3
Very humbling. Yeah, I'm crazy sore from training the events yesterday. And my shoulder flexibility is crap. And I've got a rib subluxated that's stabbing me every time I take a deep breath. And my rhomboids and intercostals on the left side are knotted up like a hairball you find in a bathtub drain. But damn it, this kind of weight is pathetic for me.

Dead lifts off 3 inch box: 345x3x3

Clean pulls: 345x3x3

Dips: 3x10

I hurt from yesterday. I'm not 20 anymore. And that sucks.

[TravisRussellDC]

11/12/08

Press: 135x2, 155x2, 185x1, 185x1, 185x1

Push Press: 225x2, 225x2, 225x2

Jerk: 245x2, 245x2, 245x2

Bench Press: 135x5, 185x5, 225x5, 275x3, 285x2, 295x1, 305x1, 315x1

Pull ups: 5, 5, 5

[TravisRussellDC]

11/13/08

Squats: 135x5, 225x5, 315x2, 405x1, 425x1, 445x1, 315x20
20 reps squats suck. I was on the floor for about 5 minutes and sitting with a glazed look over my eyes for another 5 minutes after that.

Pull overs: 20 lbs x 20 reps
Can you tell I pulled out my old copy of Super Squats this morning?

Neck Extensions with a harness: 45x10, 45x10, 45x10

[TravisRussellDC]

11/15/08

Events Day

Axle Press/Push Press: 200x2, 220x1, 240x1

Tire Flip: 8 flips

Stone Loading: 245x1, 265x1, 300x1

Took it light today and got done fast as we were having a small competition at the warehouse at 9am. So me and one other guy got a quick workout in before hand.

[TravisRussellDC]

11/16/08

Front Squats: 135x3, 185x3, 225x3, 275x3, 285x1, 295x1, 315 for 3 sets of 2
Haven't front squatted in a long time. Maybe only a couple of times in 2008 overall. But I felt much stronger than I did the last time I did them.

Captured the 2nd set at 315
http://www.youtube.com/watch?v=gD6DD95NGTY

Stiff Leg Deadlifts: 145x5, 235x5, 325x5, 415x5
Standing on 6 mats 3/4" each so I could pull with the bar touching the tops of my shoes at the bottom. These are the best gym lift for training to pull stones off the floor. Slightly rounded back at the bottom, but that's a necessity when picking up stones.

Dips: 3x10 at bodyweight

Ab Wheel: 3x10

[TravisRussellDC]

11/19/08

Press: 95x3, 135x3, 155x2, 175x2, 185x2, 185x2, 185x2

Bench Press: 135x5, 225x3, 275x2, 315x1, 315x1, 315x1

Pull Ups: 10, 5, 5, 5

Cable Rows: 180x10, 180x10, 180x10

[TravisRussellDC]

11/20/08

Squat: 135x5, 225x3, 315x2, 405x1, 415x1, 425x1

Dead lift: 235x3, 325x2, 415x1, 415x5, 325x10

Just didn't have it in me today. I am extremely frustrated with my dead lift right now. I'm about 100 pounds off of weights that I was lifting not too long ago. Apparently I need to re-evaluate some of my goals and put a little more focus on my dead lift. I'm not going to be happy until my dead lift is back up to 600. And then, I'll go for 700...

[KSC]

Travis,

I'm in the same situation as you with my DL. I have stagnated at 500-515 and can't seem to break the barrier. I'm expirementing with some things right now in the training cycle I am in, and will be going for new PR's in mid-December. I'll let you know if anything I am doing now worked.

Been keeping up with the log as strongman competition is something I think I might enjoy at some point.

[TravisRussellDC]

11/22/08

Events day

Axle Press: 200x2, 220x1, 240x2
Felt stiff today. The elbows weren't snapping into extension the way I would have liked. So I cut it short.

Incline Axle Press: 200x5, 220x3, 240x2
I don't know whose stupid idea this was. But I haven't done inclines in a long time. Add in the fact that we were using the 2" axle, and starting from the bottom, I don't know how I feel about those yet.

Barrel load: I don't even know what the weights on these were. They're the huge blue plastic barrels like the ones they used at the World's Strongest Man a year or two ago. They weren't heavy, I think the heaviest one was 165. But they're so big and awkward that the 3rd one was tricky. Once you got the hang of it, it was no big deal. I prefer the smaller, heavier kegs.

Duck walk: 440 lbs for 65 feet.
We've got a 440 anvil that is pretty much a metal pyramid with a handle on top. We pick it up with the handle between our legs and waddle forward with it.


I was not really loving the iron today. I think I'm going to stop training for strength and get into bodybuilding.



Of course, I think it would take me longer to shave and tan than it would to get ripped. And I'm not a big fan of the banana hammock.

[TravisRussellDC]

11/23/08

Dips: 5x10

Pull ups: 5x5

Plyometric Push ups: 5x5

Squat Jumps: 3x5

Taking a little different approach today. I think I'll use Saturday as more of a recovery day by performing more bodyweight moves and hit my heavier days in the middle of the week. With the heavy event training I normally do on Saturdays, I need a little more time to recover. I'm not 20 anymore. :(

[TravisRussellDC]

11/27/08

Press: 95x3, 135x3, 155x3, 175x1, 185x3x3

Push Press: 225x3x3

Bench Press: 135x5, 225x3, 275x1, 315x1, 325 x miss, 225x10, 225x8
My left shoulder and elbow weren't feeling very stable today and I may have put a little too much into the press and push press to be able to hold technique at the higher weights for the bench press.

Chins: 5x5

[TravisRussellDC]

11/30/08

Front Squats: 135x3, 225x3, 275x3, 295x1, 315x1, 325x3, 325x3

Squats: 325x5, 365x2, 405x5

Dead lifts: 235x5, 325x2, 415x2, 465x5

Stiff legs: 415x5

I was not happy with my dead lifts. I pulled a set of 5 with a full reset between each lift. But only one of them was decent. Most of them more resembled stiff legs than a true dead lift. I think I'm going to go back to 50-60% and drill proper deads until I puke. Only when I can perform a perfect dead lift in my sleep will I go back and start adding weight again. Very frustrating.

[TravisRussellDC]

12/4/08

Press: 95x5, 135x3, 165x2, 190x2, 190x2, 190x2

Push Press: 230x3, 230x3

Bench Press: 135x5, 225x5, 275x1, 315x1-1/2, 275x4-1/2

Pull ups: 5, 5, 5

Cable Rows: 165x5, 180x5, 195x5, 195x5

[TravisRussellDC]

12/11/08

Press: 95x5, 135x3, 165x3, 185x1, 190x3x3

Push Press: 235x2, 235x2

Bench Press: 135x5, 225x5, 265x5, 265x5

Pull Ups: 5, 5, 5

DB Rows: 120x10, 120x10

[TravisRussellDC]

12/15/08

Squats: 135x5, 135x5, 225x5, 315 for 5 sets of 3

Dead lifts: 235x5, 325 for 3 sets of 5
Double overhand, non-hook grip.

GHR: body weight x 5, 25x5, 35x5
My gym has a nice reverse hyper bench, horizontal and 45 degree back extension bench, but no GHR bench. I have to do these on the angled bench because it's the only one with the foot platform. I think I'm going to have to find something else to replace these. Too bad, though.


First day back after a couple of weeks of being irregular. I'm resetting and going back to the essentials. I've got to get my glutes activated on the squat more, and I've got to maintain my lordosis on my dead lifts more. I can put up decent weights, but I'm still not where I want to be. So, it's time to focus on the technique and make sure it's rock solid. Then I'll get creative.

[TravisRussellDC]

11/18/08

Press: 95x5, 95x5, 135x5, 155x1, 175x1, 185x1, 195x1, 135 for 6 sets of 3

Pull Ups: bodyweight 5x5

Bench Press: 135x5, 225x5, 245x5, 245x5

Dips: bodyweight 3x10

Cable Rows: 195x10, 195x10, 195x10

Less than stellar workout today. I made the mistake of going in without a plan and I paid for it. I'll reset everything and hash it all out this weekend so I can start fresh on Sunday.

[TravisRussellDC]

12/19/08

Front Squats: 135x3, 225x3

Squats: 225x5x5

Dead lifts: 235x5, 325x5, 415x2, 415x2, 415x2

Good Mornings: 135x5x5

Put another light workout in tonight. Trying to hone the technique. Everything felt pretty good, but the lighter weights are killing me. I know it's what I need to do, but knowing I can move something heavier just eats at me. Oh well, lifting with my ego instead of my mind is what got me here in the first place.

[TravisRussellDC]

12/21/08

Press: 95x5, 135x5, 135x5, 135x5

Overhead Lockouts: 185x3, 185x3, 185x3
Did these in the power rack with the safety bars set just above head height. I don't know why I even bothered with these. They suck. I'm not wasting my time anymore.

Dips: bodyweight x 5, Weighted: 25x5, 25x5, 45x5, 70x5

Bench Press: 135x5, 225x8, 225x8

Cable Rows: 150x10, 150x10, 150x10, 150x10

Kept today nice and light as I attempt to refine my technique on a few of the lifts. We'll see how it goes in a couple of months.

[TravisRussellDC]

12/24/08

Squats: 135x5, 225x5, 315x5, 405x2
Kept the squats submax today so I could focus more on my dead lift form. Other than that, they felt pretty easy.

Dead lifts: 235x5, 325x5, 415x2, 435x2, 455x2
They all felt good except for the last set. For some reason, I came up very slow and had to fight to concentrate on keeping my arch.

Reverse Hypers: 110x5, 110x10, 110x10, 110x10

Ab Wheel: 3x10

The reverse hypers felt good on my low back. I think that the traction they provide at the bottom range did me some good. I'll keep them in the rotation for a while and see how they work out. I need to do a little more with the Ab Wheel. My usual ab work consists of squats, deads, and overhead pressing.

[TravisRussellDC]

12/29/08

Weighted Dips: 2x5 bodyweight to warm up, 25x5, 50x5, 75x5, 75x5, 75x5

Pull Ups: 10, 10, 6
Wow, I gassed out on these. Wasn't expecting that. Oops.

Push Ups: 5x10

Barbell Curls: 50 (5x10)
Haven't done curls in a long time. That's why I kept them ultra light. I forgot how completely lame these are. I don't think I'm going to do them any more.

Accessory circuit: Reverse Hypers/Neck Extensions/Wrist Roller: 110/35/75 lbs
3 sets of 10 for the Reverse Hypers and Neck Extensions, 3 sets of flexion and extension on the wrist roller.

[KSC]

Travis,

What is your experience in observing short guys in strongman competition. I'm interested in hitting a local contest should one pop up sometime this spring or summer but it seems that a short guy like me (pushing 5'5) would be at a big time disadvantage in alot of the events. Seen any short guys do well?

[TravisRussellDC]

Some shorter guys have done well. However, in my opinion when it comes to the really big weights, the optimal height for a strongman is around 6'-6'3". Shorter guys have more trouble with the loading events because of the height of the platform. I've seen some guys compensate for this by wearing thick soled work boots to lift them up a couple more inches. There was one guy who was 5'3" who had something like 4-6" soles built up on his work boots so he could load stones. He looked like he was getting ready to go on stage with KISS.

Also, when it comes to medley type events where speed is a factor, the shorter stride length can be a disadvantge as well.

On the other hand, the shorter guys have better luck with the squatting, pressing and deadlifting events because they have to move the weight through a shorter range of motion. Of course, shorter guys wouldn't do well with the heavy partial deadlifts because the bar would bend so much the weight wouldn't clear the ground even at lockout.

I'll be totally honest with you. If you want to do a few smaller shows for fun, I think you'll be fine. If you want to go to the larger, national level shows and place high, I think it's going to be tougher for you than for the guys who are 5-6 inches taller than you.

Events where it's tougher on the shorter guys:

Loading events such as stones
Fingal Fingers
Tire Flips
Medleys and even heavy farmer's carries and yoke walks due to stride length
Max weight partial deadlifts like the Silver Dollar Deadlift

[KSC]

Okay thanks, so pretty much all the events. Yes, this does indeed pose a problem. Perhaps I need to start my own short guy strongman federation.

[kaisermetal]

i would make part of it =)

brazil doesn''t have any decent federations

[K.Diesel]

Glad I read this exchange. I'd been talking to some buddies at the gym and online about doing a strongman comp. For reasons other than the ones mentioned, I decided against it so far. Now I'm convinced I won't be doing it. Oh well, if I want to do 2 strength sports, there's always oly lifting. But if 5'8" isn't too tall for your short strong fed, I'm down.

[TravisRussellDC]

Now, don't get me wrong. I'm not saying that shorter guys can't do well. They sure can. But there are going to be some events where they'll have to work a little harder than a taller guy to get the job done. Remember, shorter guys are going to have an advantage on the static lifts like the deadlift, squat and log/axle press. A lot of the smaller, regional shows have events like this because they're easier to set up and require less specialized equipment. If you can find a show that has a deadlift, press, a static hold for time like a farmer's hold/car hold/hercules hold, then I wouldn't worry abou the other events that may give you a little trouble.

If you guys ever find a meet that looks interesting, shoot me a message and I'll be more than happy to offer my opinion on the events.

[TravisRussellDC]

12/31/08

Speed Squats: 135x5, 225x3, 245 for 6 sets of 3

Deadlifts: 145x5, 235x5, 325x2, 415x2

Speed Deadlifts: 360 for 8 sets of 3

Stiff Legs: 315x5, 365x5, 365x5

Reverse Hypers: 110x3, 110x3, 110x3

Ab Wheel 2x10
DB Side Bends: 100 - 2x10

Good workout today. I could have used a few more calories before going into the gym. But I'll rectify that tonight with my BBQ meatballs.

[TravisRussellDC]

1/03/08

Events

Axle: 130x5, 180x3, 220x2, 240x2, 270x1, 290 x miss
The 270 went up FAST. I had the 290 in me, but my left hand placement was a little off and I wasn't comfortable with the balance of the 2" axle in my hand. I fidgeted around too long and didn't make the lift. I knew better and I should have reracked the weight before my attempt. Stupid.

Tire Flip: 600 lb tire for 8 "power" flips
I normally use a knee kick during my flips. But today I wanted to work on explosiveness. So I flipped the tire without kicking the knee. So it was more like a clean than a smooth transition. Good for building power, not so good for fast times.

Farmers' Carry: 265 in each hand for 60 feet.
Farmers' Hold: 300 lbs in each hand for 41.75 seconds.
The bar just slipped right out of my left hand. Some day I'm gonna strap my left hand in and see how long my right hand can hold on. I've never lost my grip in my right hand.

Keg Load: 54" platform - 200, 200, 250, 250, 275 lb kegs. 15.9 seconds
Not my best time, by about 3 seconds. I fumbled my hand grip on the 3rd keg. But, my low back felt decent, so I'll take it.


Overall not a bad day. It wasn't my best. But I could tell I was out of practice. It had been over a month since I handled the implements. And since I've always been more of a technique strongman than a brutally strong one, that much time off doesn't do me much good.

[TravisRussellDC]

1/04/09

Dips: 2 sets of 5, weighted: 25x5, 60x5, 90x5, 90x3

Pull Ups: 5x5

Push ups: 5x10

Cable Rows: 195 for 5 sets of 10

Neck Extensions with the head harness: 35x10, 45x10, 55x10

[TravisRussellDC]

1/6/09

Speed Squats: 135x5, 225x3, 245 for 6 sets of 2

Dead lifts: 145x3, 235x2, 325x2, 415x1, 440x2

Speed Deadlifts: 360 for 5 sets of 3

Stiff Legs: 315x5, 365x5

[TravisRussellDC]

1/7/09

Press: 95x5, 135x5, 165x5, 185x5

Push Press: 225x2, 225x2, 225x2

Pull ups: bodyweight x 5, 15x5, 25x5, 25x5, 25x5

Dips: 15, 15, 11
I am not used to higher reps. Apparently my muscle endurance is a little lower than I expected.

Decline pushups: 5x10

I'm really preferring the scapular moevement I get with Dips and pushups over the fixed position of bench press. I've noticed that my shoulders feel better when I avoid the bench.



1/8/08

Front Squats: 135x3, 225x2, 315x2, 325x2

Back Squats: 325x2, 365x2, 405x2, 425x2

Good Mornings: 135x5, 185x5, 225x5

Reverse Hypers: 130x10, 130x10

Ab Wheel: 2x10

[TravisRussellDC]

1/10/09

Events Day

Axle Press: 130x5, 180x3 Push Press: 220x1, 240x1, 260x1
My shoulders were still tired from all of the dipping this week apparently. The 260 went up smooth and quick. But I could tell I wasn't at the top of my game so I wasn't going to get nuts.

Yoke Walk: 560x30 feet, 640x30 feet, 720x72 feet.
The yoke felt a lot heavier than I remembered it being. I guess being away from the events for so long had more of an effect than I expected.

Sled Drag: 400x60 feet, 500x60feet
We pull the sled on rubber mats, so friction is a pain. The 400 was just a warmup but the 500 was where the real work was done. My legs were full of blood for the next 20 minutes.

Stone Loading: 220, 245, 300
Just did some quick singles with the stones. I was kind of beat from the other stuff so I didn't go any farther.

[TravisRussellDC]

1/12/09

Dips: bodyweight 5x5

Pull Ups: bodyweight x 5, 15x5, 30x5, 30x5, 30x4+1
Last rep of the last set was a little shy of complete, and I kipped it a little bit.

Push Ups: 5x10

Cable Rows: 195x10, 195x10, 195x10

Neck Extensions w/ Harness: 45x10, 55x10, 60x8+2
Last couple of reps I had to cheat a little.


All in all, a quick and light workout. My left pec was a little tender from the other day. I think I strained it jut a little bit last week, so I took things easy. That and training the events on Saturday took a little more out of me than I anticipated. So a light workout was a welcome thing indeed.

[TravisRussellDC]

1/20/09

Deadlifts: 135x5, 235x3, 325x2, 415x2, 440x2, 470x1, 490x1, 505x1
Finally got back to pulling 500+ after tweaking my low back in May. I guess I'm not 18 anymore. But it felt pretty easy. I would like to get back up to my previous best of 600 by the end of the year, if not sooner.

Stiff Legs: 225x5, 315x5, 365x5

Power Shrugs: 315x3, 365x3

Good quick workout. I'm playing around with when to pull heavy and squat since I do my sgtrongman training on the weekend. Last time I squatted somewhat heavy on Thursday I could tell I wasn't quite recovered by the time I trained the events on Saturday. The squats didn't keep me from anything, but they took a little more out of me than usual.

[TravisRussellDC]

1/21/09

Press: 95x5, 135x5, 135x5, 135x5, 155x5, 155x5

Dips: 5, 10, 10, 10

Pull Ups: 5, 5, 5

Push Ups: 3x10

Just another light day getting ready for a heavy training day this Saturday. I'm looking forward to killing myself with the strongman events.

[TravisRussellDC]

1/24/09

Event day

Axle Press: 130x3, 180x3, 220x2, 240x2, 260x1
My left elbow wasn't feeling the best on the lockout so I cut it short and stopped at 260.

Squat: 145x5, 235x3, 325x2, 415x2, 435x2, 455x1
Felt good today even though I hadn't squatted in a while. The 455 went up easy. It's nice to have a group of guys to squat with for a change. Normally I do my gym training alone so it was a good change of pace to have a group to motivate me.

Keg Carry & Load: 5 - 200 pound kegs, carried 20 feet and loaded onto a platform. The platform was set at a height to simulate the bed of a pickup truck. Caught this event on video. I think I was able to move pretty quickly, too. Who said that squatting and deadlifting makes you slow?
http://www.youtube.com/watch?v=Ygi2A6MZFGk&feature=channel_page

Stones: 245, 265, 300, 330
Just did some singles with the stones today. My low back was pretty tired so I took a pull on the 360 but it wasn't going to go today. It'll be there next time.

[TravisRussellDC]

1/25/09

Dips: BWx5, BWx5, 25x5, 25x5, 45x5, 45x5, 90x5

Close Grip Pullups: BWx6, 15x6, 25x6, BWx8

Pushups: 2x10
Lateral Cross Pushups: 2x10
Decline Close Grip Pushups: 2x15

Cable Rows: 120x10, 120x10, 120x10

Nice light workout today to shake the kinks loose after a day of events.

[Taleb]

Travis,

I read your comment on neck training and decided to get myself a neck harness. Are neck extensions enough, or do you think one should do equal amount of neck flexions?

I'm planning to do them twice a week with high reps (20-30) and progress carefully. Do you think this is the right way to go?

You have some impressive numbers,
Taleb

[TravisRussellDC]

Honestly, I only do the neck extension. I can see training lateral flexion if you're playing football, wrestling, or a fighter of some sort. But I'm not a big fan of flexion training. The reason is I see so many people who are naturally in neck flexion just going throughout the day. That being said, I've got a friend of mine who swears by his heavy neck flexion work as being the one thing that's helped his neck pain the most.

When I train with the harness, I usually do about 3 sets of 10 reps each. Sometimes straight across, sometimes I pyramid the weight up. It just depends on how much I've hit the upper traps and levator scapulae with other things like deadlifting and my strongman training.



1/29/09

Squats: 135x5, 225x5, 315x2, 365x2, 405x2

Deadlifts: 236x3, 326x2, 416x2, 466x1, 326x3

Nice light and easy workout today. I waited too long in the week to hit anything heavy with my event training coming up on Saturday. But I used enough weight to stay comfortable when I go heavy next week.

[TravisRussellDC]

1/31/09

Events Day

Axle Press/Jerk: 130x5, 180x5, 220x2, 250x2, 270x1, 300x1
Finally got the 300 overhead again. The lockout wasn't pretty as my left side was sloppy. But it went.

Frame Carry: 610 x 60 feet

Keg Load: 250 lb kegs loaded to 54" platform: 10 reps

Today was a pretty low energy day. None of us really felt like doing much and it showed in our performance. Except for the axle, I didn't do much of anything worth a crap today.

[TravisRussellDC]

2/1/09

Pushups: 5x10

Plyometric Pushups: 5x5

DB Lateral Lunges: 30x10, 50x10, 50x10

Box Jumps: 5x5

DB Swings: 50x5 each arm, 75x5 each arm, 75x5 each arm

Turkish Get ups: 30x2, 50x2, 60x2



Nice little active recovery day after doing events yesterday. Tried some new and different things. We'll see how I like them.

[TravisRussellDC]

2/7/09

Events

Log Press: 110x5, 160x3, 180x1, 200x1
I hate the log press. We have a 12" log that I absolutely despise. I'll be happy if I never log press again. That is all.


Conan's Wheel: Apparatus weighs 200 and we went up 2 plates at a time. I have no idea what the actual weight in the arms is. Ran half a turn each while warming up. Ended with 14 plates on the apparatus for a half turn which is about 830 pound. No idea of what the actual weight in the arms is, though. Here's a pic of what the Conan's Wheel looks like. I could figure out the weight if we measured the length of the lever arm and where the weight hangs. But we usually just keep loading weight on it until it feels really heavy.
http://img.photobucket.com/albums/v11/1trussell/Training/DSC03534.jpg


Duck Walk: 440 lb anvil carried between the legs for 60 feet. The duck walk is like sumo deadlifting a weight and then waddling it forward with the weight hanging between the legs.

Stones: 235, 265, 300
The Conan's took too much out of me today. So I left the big stones alone.

[TravisRussellDC]

2/10/09

Dips: Bodyweight - 2x5, Weighted Dips: 25 - 2x5, 45 - 2x5, 95x5

One arm dumbbell press: 40x5, 50x5, 60x5, 65x5, 70x5

Pullups: 5x5

One arm DB Swings: 75x5, 75x5, 75x5

Tricep Extensions: 70x10, 80x10, 90x10

DB Curls: 35x10, 40x10, 45x10


Did some stuff I haven't done in a really long time, like arms. We'll see how long I keep that stuff around...

[TravisRussellDC]

2/12/09

Squats: 135x5, 225x5, 315 for 5 sets of 3

Deadlifts: 225x5, 315x3x3

Stiff leg deadlifts: 225x5, 225x5, 225x5

Power Shrugs: 225x3, 225x3

Today was a nice light workout, just trying to get the cobwebs off. The past couple of weeks haven't been the best as far as being consistent. So, I'll likely start going heavier next week.

[TravisRussellDC]

2/15/09

Squats: 135x10, 225 for 4 sets of 10

One Arm DB Press: 40x10, 50x10, 60x10, 65x10, 70x10

Dips: 5x15

Chinups: 4x5

[TravisRussellDC]

2/18/09

Squats: 135x5, 225x5, 315x2, 365x2, 405x2
Never got into the groove on these. Can't place it, but they just didn't feel "right."

Deadlifts: 236x5, 326x2, 416x2, 466x1, 486x1
I think I ate too much too soon before my workout because when I put my belt on for the 466 I burped up some nasty stuff as I bent over to grab the bar. Needless to say, the rest of my deadlifting was not the finest of my career.

Stiff Legs: 225x5, 315x5, 315x5


Overall, a shitty workout. I think I'm in need of a drastic change. I've been rearranging my exercises a ton lately, but the rep ranges have stayed the same. I think I'm going to hit some higher reps for a while to flush the crap out and then reset after a couple of months. Maybe then I'll be fresh enough to make some gains with 3's to 5's. Who knows?

[TravisRussellDC]

2/21/09

Events:

12" Log Press: 160x3, 180x1, 200x1, 210x1
I hate the log press. I really, really hate it. I am not comfortable with the log in the rack. So, I press it in one continuous motion from the floor, rolling it up my chest and transitioing immediately into a press. Still doesn't make me like it any.

Tire Flip: 60 feet

Sled Drag: 500 lb sled pulled for 60 feet on rubber mats.

Stone loading: 195, 235, 240, 245, 265 - light run of 5 stones. 300x1, 345x1
Did a run of stones which I haven't done in a while. I stuck with the light set. Then I went to the heavier stones for some singles. The 345 felt the best as it was the cleanest and had the best grip to it.

[TravisRussellDC]

2/22/09

Pushups: 5x15

Dips: 3x15

DB Curls: 35x10, 40x10, 45x10

Calf Raises


Took an easy day following the events. I think that Sundays are definintely going to be a recovery day. Wanted to do a little more/different, but I mis-timed my breakfast/lunch so I was shaking I was so hungry about halfway through the workout.

[TravisRussellDC]

2/26/09

One arm DB Clean & Press: 50x10, 60x10, 70x10, 75x10
5 reps with each arm.

Power Cleans: 145x3, 145x3, 195x3, 235x3
Haven't done these in a while and it showed.

Deadlifts: 235x10, 325x5, 415x10
No belt

Stiff Legs: 325x5, 325x5
Standing on a box so the bar touches the tops of my feet at the bottom.




All in all, a good workout today. I'm not used to the higher reps (really not used to anything more than 5 reps right now) so I was breathing a little harder and sweating a little more than usual. I'm still a long way off of where I was at with my deadlift before. But, that's getting ready to change very quickly.

[TravisRussellDC]

2/28/09

Events


Axle Press: 130x5, 180x3, 200x2, 220x2, 240x5
The 240 was a set of 4 push presses awith one jerk at the end. Got way more tired at the end of the set than I thought I would.

Fingal Fingers: 3 fingers, 2 sets
The fingers are dirty and dusty so they're pretty slick. I bobbled the last one on the 2nd set. Good work though, almost as much of a full body conditioner as a tire flip.

Keg Load: 200, 200, 200, 250, 250, 275 pound kegs loaded to a 54" platform.
Got it done in 17 seconds, even though I bobbled the first 250 keg.

http://www.youtube.com/watch?v=V1QVgBmhVjI&feature=channel_page

[TravisRussellDC]

3/1/09

Pushups: 5x15

Dips: 3x15

Pullups: 5x5

Cable Curls: 100x10, 130x10, 150x10, 150x10


Just another light, post event day workout. Just doing a little something to flush out the system.

[nopq423]

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[TravisRussellDC]

3/7/09

Events

Viking Press: I don't even know how much it weighs and I haven't done it in a year or so. I remember why it had been so long. The Viking Press is not my favorite. Give me an axle any day.

Fingal Fingers: 3 fingers

Frame Carry: 640 pounds carried for 60 feet

Stones tossed over a 53" bar: 195x1, 235x1, 245x1, 265x1, 330x1, 350x4
http://www.youtube.com/watch?v=M0euMY2WLyE

[TravisRussellDC]

3/8/09

Pushup: 5x10

Dips: 3x15

Pullups: 3x5

Cable Curls: 140x10, 160x10, 180 drop to 150 drop to 120 drop to 90 drop to 60


Just another light, post event day workout to get the blood flowing.

[TravisRussellDC]

3/14/09

Axle Press: 90x10, 130x10, 180x5, 220x3, 240x2, 260x3, 240x5
http://www.youtube.com/watch?v=D0_DgqAiaqc

Yoke Walk: 820 for 48 feet
http://www.youtube.com/watch?v=S6VynQ_nbTY&feature=channel

Tire Flip: 26 flips


I don't know what posessed me to flip the tire 26 times in a row. But it gassed me and took me out for the rest of the day. So, I only did 3 events instead of 4. I was happy with the 260 push press. That's a PR for me in the push press. I've done 280 for reps before, but it was with a power jerk so I can't really compare the two. The yoke walk was also a PR for me. And I really do not like the yoke.

[TravisRussellDC]

3/15/09

Pushups: 8x10

Dips: 3x15

Pullups: 3x5


Just the standard, light workout following a heavy day of events.

[TravisRussellDC]

3/17/09

Clean & Press: 1 clean + 3 presses: 145, 145, 165, 165, 175, 175, 145 - 1 clean + 8 presses

Pull ups: body weight x 5, 20x5, 25x5, BW x 8

DB Rows: 120x10, 120x10, 120x10

DB Swings: 50x10, 75x10, 100x10

[TravisRussellDC]

3/19/09

Squats: 135x5, 225x3, 315x(3x3)x3 - 30 seconds rest between setsf 3, 2 minutes rest between groups of 3. 27 reps in less than 9 minutes. Felt a lot easier than the last time I did 315x20...

Deadlifts: 145x3, 235x3, 325x3
Wife had to get going so I had to quit early.

[TravisRussellDC]

3/22/09

Clean & Press: 1 clean - 3 presses: 145, 145, 165, 175, 185, 145 for 1 clean and 8 presses.

I stepped off of the platform without really paying attention and I stepped right on my sneaker that was lying on the floor. Nice little grade 1 inversion sprain, and I looked like a complete asshole as I hit the floor. But I did manage to pull off a pretty cool tuck and roll maneuver. Anyway, the ankle started to swell and ache a little so I hit a couple sets of cable rows and called it a day.

Cable rows: 135x10, 135x10

[TravisRussellDC]

3/26/09

Today was a bit of a test day/reset. I've been having issues with my deadlift for quite a while. My PR is 600 which I pulled a number of years ago. The last time I attempted a 1RM was early last year and I pulled 575. It wasn't a true 1RM as I had a little more in me, but my form broke down and I didn't want to push it. Shortly after that I tweaked my low back. Since then, the best I've been able to muster is 505. Suffice to say, I'm not real satisfied with that.

The thing I've noticed the most is that I lose my thoracic extension long before I lose my pulling power. That's unacceptable to me. If I can maintain a tight back, who knows how much I'll be able to pull...

Anyway, I video'd my workout this morning to check my form and I find that I can maintain a pretty tight extension in the thoracics up to the low 400's. After about 450 or so, I tend to soften up. So, the plan is to pull speed reps in the 300's and follow them up with rack pulls at heavier weights. I started at mid thigh and I'll slowly work my way down a notch as long as I can maintain my extension with the heavier weights. Then, I'll start adding weight to the pulls from the floor, as long as I can maintain my speed...

Started up with some core warmups: Back Extensions, Roman Chair Situps, Band work for my external rotators to keep my shoulders activated.

Deadlifts: 145x5, 235x5, 325x3, 415x2, 465x1, 325x3x3 for 2 rounds.

Partials at mid thigh: 405x3, 455x3, 495x3, 545x3
Nowhere near a max but I was able to maintain tight thoracic extension the entire time. I haven't felt my lats engage like that in a LONG time. That's the ticket.

Ab Work: variety of crunches, planks, weighted stuff, etc...

[KSC]

3/26/09


The thing I've noticed the most is that I lose my thoracic extension long before I lose my pulling power. That's unacceptable to me. If I can maintain a tight back, who knows how much I'll be able to pull...




You might try incorporating some Heavy strict BB Rows from the floor with an emphasis on initiating the movement with a hard arch of the midback followed by pulling with the arms. I'm up to 275 for 5x5 on these with little to no hip extension and I can feel the impact it has made on my DL's. The technical error I got redlighted for at my last meet was due to weakness/losing thoracic ext. in my upper/midback. These have made a difference, no doubt.

[TravisRussellDC]

I'll keep those in mind. Thanks a bunch.

[TravisRussellDC]

3/28/09

Event Day

Axle Push Press: did singles with 220, 240 & 260. Missed 270 so I went back and nailed it with an easy jerk.

Sled Pull: 400 pound sled pulled with a harness on rubber mats. Got about 50 feet before I lost traction with my shoes. The dust builds up I guess. I hate the harness pull.

Tire Flip: Just a quick 60 foot run with the tire. Nothing fancy or too difficult.

Stones: singles with 235, 265 and 300. Then 6 singles with the 350. All up to the 53" platform.

The stones were the only thing that felt decent all day. At least the morning wasn't a total waste. Now it's time to make a 3 hour round trip drive for the best burrito in the world...

[KSC]

You have motivated me to also make a gigantic burrito run today

[TravisRussellDC]

3/29/09

Pushups: 5x10

Dips: Bodyweight x 5, 45x5, 45x5, 90x4
Haven't done weighted dips in a while. I need to keep these in the rotation if I'm going to maintain them...

BTN Pulldowns: 105x10, 120x10, 135x10, 145x5, 160x5, 120x10
My left elbow was bothering me enough that pull ups weren't going to happen. Otherwise, you wouldn't catch me dead on the pull down machine...

[TravisRussellDC]

4/7/09

Core Warmup: various crunches, back extensions, shoulder stretching, etc...

Press: 95x5, 95x5, 135x(3x3)x3
3 sets of 3 with 30 seconds rest in between sets, then 2 minutes rest, repeat for a total of 3. 27 total reps with 135 in less than 9 minutes.

Squats: 135x5, 225x5, 335x(3x3)x3
3 sets of 3 with 30 seconds rest in between sets, then 2 minutes rest, repeat for a total of 3. 27 reps with 335 in less than 9 minutes.

Crunches and Calf Raises


Today was one of those days where I could barely motivate myself to go to the gym. Feeling bad about myself, didn't want to leave the house, etc. So, after my workout and I'm hobbling to my car to shower up before work, I see that guy in a wheelchair just arriving. I'm such a bitch.

Sack up, people. Be thankful for every day you get to squat. Never think, "crap, I have to workout today." Instead, you should be saying, "Yes! I get to work out today."

[TravisRussellDC]

4/29/09


Press: 95x5, 135 for 5 sets of 3

Dead lift: 235x3, 325 for 5 sets of 3

Rack pulls (from lower thigh): 405x3, 495x5, 545x3, 585x3

Ab work

First workout after a long layoff. Everything felt surprisingly good. Kept it light so as I can gain some momentum and blast past my previous sticking points.

[TravisRussellDC]

5/1/09


Chin ups: 5x5

Straight Arm Cable Pulldowns: 100 lbs 3x3

A whole hell of a lot of scapular mobility exercises and stretches...


Just trying to get my shoulders back in good working order so I can blow up my press...

[TravisRussellDC]

5/5/09

Bench Press, Starting from the bottom in the racks: 135x5, 225x3, 245x3, 255x5

Squats, starting from the bottom in the racks: 135x5, 225x3, 315x3, 335x3

Stiff Legs off a box: 255x5, 345x3, 395x3



5/6/09
Various Sandbag conditioning: shouldering, carries, burpee/clean & press, etc.
53 and 110 pound sandbags.

[TravisRussellDC]

5/9/09

Events

Axle Press: 130x5, 180x2, 200x1, 210x1, 215x1
I decided to stick with strict pressing today. 215 is a PR, but I'm still not happy with it. I want to press bodyweight by July. That would be 235 for a strict press with the 2" axle

Frame Carry: 610x60 feet.
Practically ran with the weight. My low back still doesn't feel right when picking it up off the floor, though.

Power stairs with kegs: 3 steps each, 200, 250, 275
We don't have the heavy anvils anymore so someone wanted to do the power stairs with kegs standing upright. I wasn't a fan. They're too tall and too light. But, I went along with everyone else and did them anyway.

Stones: 235, 265, 300, 350
Just did some singles with the stones, up to a 53" platform.

[TravisRussellDC]

5/11/09

Bench Press from the rack: 135x3, 225x3, 255x3, 265x3
Set the safety bars in the rack at the bottom so the bar lightly grazed my chest. Started each rep from the bottom with a full pause and reset between each rep.

Deadlifts: 255x3, 345x3, 435x3
Nothing too heavy here. Getting back into a linear progression until my low back can handle the weights I was lifting.

Rack Pulls at knee height: 405x3, 495x3, 515x2
Knee height has always been the worst place for me to do rack pulls. In the past I haven't been able to pull much more than 20-30 pounds over my 1RM from the floor. I'm not happy with this weight. But I haven't decided whether to continue pulling from this height or set the pins one level higher where I can handle significantly more weight. We'll see...

playing rcaquetball tonight with a friend.

[TravisRussellDC]

5/16/09

Events:

Axle Press: 130x3, 180x1, 190x1, 200x1, 210x1, 215x1, 220x1
The 220 was tough. I caught the sticking point right above my head and the bar actually dropped an inch or two before I was able to lock it out. I thought it was a strict press until I watched the video and saw a little bit of knee bend before the press. Damn.

Yoke Walk: Nothing worth writing about. Worked up to 850 but only took it a few feet. It just didn't feel right today.

Tire Flip: Got a new tire today. A tough 600-700 pound tire. Don't know the actual weight, but it's a narrow tire so it's tough to flip. I would like an 800-900 pound tire.

Deadlift: 270x3, 360x3, 410x1, 450x1, 500x1, 530x1, 360x20

[TravisRussellDC]

5/18/09

Pullups: BW x5, x5, 25x5, 35x5, 45x2.5

One arm DB Snatch: 100x2 each arm, 110x2 each arm, 120x2 each arm

Barbell curls: 95x5, 115x5, 135x5

[TravisRussellDC]

5/23/09


Events

Axle Press: worked up to a 220 strict single. then 240 for a single push press

Farmers' Carry: 260x120 feet with 1 turn

Sled Drag: 400 pound sled pull on rubber mats 60 feet down and 60 feet back
This one just about killed me. My legs were absolute rubber after this and it took quite a while for my complexion to return to its normal color...

Stones: 235, 265, 290, 350, 350
Just did some singles. I lapped the 380, but after the sled drag I had nothing left in me so it did not get loaded to the platform.

[coldfire]

Nice log Travis.

Do you have a set template for your training?

[TravisRussellDC]

Nice log Travis.

Do you have a set template for your training?


Thanks.

Honestly, no I really don't. I train the Strongman events on Saturdays and we try to alternate the events so we never do the exact same thing two weeks in a row. I'm not a big fan of pressing the log, and lately it has bothered my shoulder. So I've been doing axle presses every week even when the other guys are switching back and forth.

As far as training in the gym, I pretty much focus on the basics: squats, deadlifts, stiff legs, rack pulls, presses, bench presses, pullups, and lately I've been throwing in some barbell curls. You know, for the ladies...

I try to keep the days immediately after an event day pretty light, usually doing some bodyweight stuff like pullups, or bench presses at the most. I can squat on Tuesdays or Wednesdays and not have them affect or be affects by the Strongman training on Saturdays. Deadlifts get kind of floated around. Sometimes I deadlift in the gym, sometimes I deadlift on the event days. I'm pretty loose about my schedule.

I've been so rigid in my workouts before that I've gone so far as to schedule undergrad classes so that I can make time to go to the gym on certain days. Now that I'm 30, as long as I can get in at least 3 days of good training in a week, then I'm happy.

[TravisRussellDC]

5/24/09

Bench Presses in the rack starting at the bottom with a full pause and reset between each rep: 135x3, 225x3, 255x3, 270x3

Pullups: bodyweight 5x5

Barbell Curls: 100x5, 120x5, 140x5

[TravisRussellDC]

5/27/09

Press: 95x5, 135x6x3

Squat: 135x3, 225x3, 315x1, 365x1, 405x1

Rack Pulls: 405x3, 495x3, 585x3, 635x2
Set the pins in the rack on the 5th hole which is a couple of inches above the knee.


Nothing ridiculous today. I need to back off and work on some technique and muscle activation issues I'm having. I'll leave the heavy stuff to the event days for a little while.