Monthly Archives: June 2014

Pull Monday: Pumped

EVERYTHING just worked tonight. Well, not everything. But the important stuff.

My new Inzer belt had a proper outing this evening, and didn’t disappoint. Incredibly sturdy, and not a moment too soon. I’m really feeling good about the qualifiers.

For some reason, ever since the very first time I began deadlifting in the corner of the gym, all the plates that were located there have been dispersed around the gym… or, more specifically, just left around the place by lazy dickheads, and the staff who were left to pack up chose the path of least resistance and piled them against the wall over near the Crossfit racks and ropes.

Once I’d loaded the bar up to 250, Gabor told me that there were now better bars available. Perturbed, I stuck with the rigid cross fit barbell. I’m glad I did. The time spent not lifting or resting was spent unloading the bar and then loading most of the same plates onto the axle. And by the time I was done with axle deads, my lower back was again pumped to almost paralysis. I scrapped bent-over rows and moved on to seated, and once that was done I felt wrecked… but insanely happy.

I’m feeling really good about the qualifiers. Did I say that already? Oh yeah… I did. 🙂

Deadlifts
70 kgs x 5
120 kgs x 5
170 kgs x 3
220 kgs x 1
250 kgs x 1
270 kgs x 3s x 3r PR

Deadlifts w/Axle
*18 inch height*
240 kgs x 3s x 4r PR

Seated rows
114 kgs x 15, 15, 10

Events Saturday: The Genesis Open Day

GENESIS 24/7 Bentley staged their Open Day today, and gathered a bunch of Genesis athletes for the event; the LFL girls were on show from nine, and at midday our own Asha Tracey provided a demonstration with the new Awesome As yoke. The manufacturer himself, Les Milhinich, popped in to see how things were going. A couple of familiar faces also showed up (and signed up) after witnessing the immensity of the Genesis facility.

I made some good progress with the yoke, but didn’t push it too hard. Five meters with 415 kilos is a new training PR for me.. not by much, but I’ll take what I can get. I need to walk 400 for 15 meters at qualifiers (this weight hasn’t changed for 2 years), and I’m feeling confident this time around I’ll be faster than before. How much faster, I really can’t say. I’d like to make the distance with not more than one drop.

Shitty news on the pressing front though. Right forearm making a lot of noise when I try and clean with it. Catching the weight, whether via continental or power-clean, results in either forearm or shoulder pain. With my tendons the way they are, I chose to hold back on max effort work today. I will have at least one (but no more than two) proper heavy pressing sessions between now and comp day, July 19th. I may not be a programming genius, but I know my body’s limitations when it comes to this movement. It’s delicate, and it shits me to tears.

Now I wait patiently for Monday night to arrive, when I will use my Inzer belt to pull 270 kilograms (or 595 pounds) for 3 sets of 3.

Yoke walk
255 kgs x 20 meters
315 kgs x 20 meters
375 kgs x 10 meters
415 kgs x 5 meters PR

OHP w/Axle (strict)
40 kgs x 5
70 kgs x 3
90 kgs x 1
Power clean press
90 kgs x 1
*20 reps sets*
50 kgs x 20
55 kgs x 20 TPR
60 kgs x 10

Pinwheels
*20 rep sets*
20 kgs x 20
22.5 kgs x 20

Squat+ Thursday: Lower Back Pump from Hell

I BALKED at my third set of max effort squats tonight. I was testing out my new Inzer lever belt. After a minor adjustment I had it sitting well, but I have to admit, once that bar was loaded above 150, my lower back felt like it would have preferred I’d worn my Rehband soft belt. I persisted with the Inzer, and that, in retrospect, wasn’t smart. I don’t honestly think the Rehband would have stopped the lower back pump from happening, but it may have minimised it. Once it hit I was fucked. I spent some time trying to relax my lower posterior… it just wasn’t coming around, so I moved on to leg press.

Squats w/Axle
20 kgs x 8
70 kgs x 5
120 kgs x 5
150 kgs x 3
170 kgs x 1
190 kgs x 2s x 5r

Leg press
260 kgs x 5
300 kgs x 5
330 kgs x 5 PR

Underhand bent over BB rows
100 kgs x 8
110 kgs x 8
120 kgs x 8 PR

Pull Monday: And Pull Some More

FOUR WEEKS OUT from the National Qualifiers, the addition of axle deadlifts to refresh my memory of the reduced ROM and displacement thanks to the thickness of the axle. I got to use my axle straps for maybe the third time since I bought them (and that includes last year’s state finals), I should mention though, since it’s relevant, that I have not been using straps for my conventional deads. Over/under PL grip, chalk, and that’s it. Coz (and I’ve said it a few times now) grip strength is important. And I have been getting by without using a belt for some pretty heavy sets recently… I have a new INZER belt arriving any day now which will assist me as I go for >300 kilos later this year.

Everything went according to plan with my programming, but the bar took it’s toll on my palms and the axle afterwards put paid to my pulling ability for tonight. The rows at the end were brutal. And now I get to rest and eat.

Deadlifts
60 kgs x 5
100 kgs x 5
140 kgs x 3
180 kgs x 3
220 kgs x 1
260 kgs x 3s x 4r PR

Deadlifts w/Axle (comp prep)
*18 inch height*
220 kgs x 3s x 5r

Overhand BB bent-over rows
100 kgs x 8
110 kgs x 5
120 kgs x 5 PR

Events Saturday: The Awesome As Yoke has Arrived

THE AWESOME AS YOKE HAS ARRIVED.

And after I’d done my run, the staff of Genesis showed up and wanted a demo, hence this little run that was caught on video. The previous effort I was pretty happy with, considering I haven’t been under a yoke that heavy in a good long time… since the state finals last year, in fact.

And it looks like Strongman might have a new female contender… but I don’t want to jinx anything so that’s all you get, for now.

Yoke walk
*yoke weighs 135 kilos*
235 kgs x 15 meters x 2
315 kgs x 20 meters
375 kgs x 15 meters TPR, 5 meters

Farmers walk
103 kgs p/h x 20 meters

Axle OHP (strict)
20 kgs x 8
50 kgs x 5
85 kgs x 3s x 3r
60 kgs x 3s x 8r

Fat Gripz DB event
*1 meter might platform*
40 kgs w/Extreme
45 kgs w/Extreme …too easy.

Squat+ Thursday: Lyrical Arrhythmia

SOMETHING was not right tonight. I did my money sets, but my heart rate was stupidly high… I would wait patiently for my pulse to drop to about 120 before I did my next set. That’s correct: I was stabilising at about 120 beats per minute by an educated guess (and I took plenty of time to count it out). The first few warmup sets, I felt light-headed after re-racking the axle. And after my money set I literally couldn’t re-rack; I dropped it and spent the next 10 minutes recovering, sitting on a box and breathing heavy. I wrote a little fucking poem about it, in my strung-out, impatient boredom.

I even met a new friend tonight who talked my ear off about his own training and gave me an excuse to stop for a good long time. So long I was feeling cold by the end of it. Before I returned to my bent-over rows I checked my pulse again. Still 120-130, maybe more.

I’m sitting here at 10PM. Training ended nearly two hours ago. Still about the same. One thing is for sure; I’m eliminating stims from my diet. Let’s be honest. I’m a pretty fired-up person already, I don’t need pre-workout. I am going to miss coffee though.

Squats w/Axle
20 kgs x 8
70 kgs x 5
120 kgs x 3
150 kgs x 1
180 kgs x 10 TPR

Leg press
200 kgs x 5
260 kgs x 5
320 kgs x 10 PR

Underhand bent-over BB rows
80 kgs x 8
100 kgs x 8
115 kgs x 6 PR

Press Wednesday: Puns & Needles

THIS EVENING started with a thorough needling from my new physio, Dominique. She stuck a whole bunch of them in each quad and, if they hurt really good, left them there while she chastised me for not foam-rolling more often. Apparently it’s incredibly beneficial post-dry needling.

Nothing fantastic this evening (as is the norm with most of my Wednesday sessions), but I’m pleased to see my bench hasn’t gotten weaker since I trained it last… I really wanted to incline bench tonight but, of course, it was occupied and I was already behind schedule so I made do.

This is from almost exactly one year ago, before I’d really learned to tuck my humeral balls into their sockets while benching. This was a valuable pointer learned from Nathan Baxter, while I was training at PTC.

I haven’t been able to say it much lately, but I am really looking forward to tomorrow’s squatting.

Axle OHP (strict)
20 kgs x 8
40 kgs x 5
60 kgs x 3
70 kgs x 1
85 kgs x 3s x 5r

CGBP (flat)
60 kgs x 5
100 kgs x 3
120 kgs x 1
130 kgs x 7 PR

Triceps pushdowns
114 kgs x 25 PR, 14, 6

Axle OHP (strict)
*high rep sets*
45 kgs x 15
50 kgs x 15

Pull Monday: Strength in Numbers

PROGRESS was brutal tonight, but very satisfying. Once the money sets were over I knew deficits would be inviting trouble, so I returned to my regular program of bent-over rows and glut-ham raises. I’m slowly making progress on the latter, but it will still be a little while before I’m performing these with the volume I need.

This puts me on track to, hopefully, pull 300 for a double in 5 or 6 weeks. I say 5 or 6 as I will have to factor in a week of deload after the Strongman National Qualifers July 19th. Staying healthy and getting stronger in the mean time are my two main concerns right now. Having a cold twice in – literally – one month (I checked) is pretty ridiculous. I really should get my flu shot.

Deadlifts
60 kgs x 5
100 kgs x 3
140 kgs x 3
180 kgs x 3
220 kgs x 1
250 kgs x 3s x 5r PR

Overhand BB bent-over rows
80 kgs x 8
100 kgs x 8
110 kgs x 8 TPR

Glute/ham raises
8, 5, 5

Seated rows
114 kgs x 20 PR, 15, 8

Events Saturday: New Farmers PR

WELL, I can confidently say that my Farmers walk is getting better. The time was also pretty good, based on my estimation of the video… in future I will have to ask someone to time me properly so there’s less guesstimation involved. But I like what this indicates. I will attempt 150 kilos per hand next week.

I will be training yoke just as soon as I can, and that will beef up my events sessions, though I may have to face facts when it comes to more exotic training involving stones, sacks, and kegs, I’m going to have to return to the Pit for that. If future comps involve any of these kinds of events, then my training will be split between the two facilities. Not such a bad thing, considering Genesis and the Pit are barely five minutes drive from each other.

Still fighting off the last of this head cold, I again hit a wall after maybe ninety minutes of training. The power cleans and log I had planned for today will, again, have to wait for next week… assuming my left forearm quits it’s bitching.

Monday night we deadlift.

Farmers walk / Tyre flip medley
80 kgs p/h x 20 meters x 2
Tyre 175 kgs x 20 meters
100 kgs p/h x 20 meters
Tyre 175 kgs x 20 meters

Farmers walk
130 kgs p/h x 20 meters
145 kgs p/h x not quite 20 meters PR

Axle and log press warmup
20 kgs x 8
65 kgs x 2

Axle OHP (strict)
75 kgs x 3s x 5r

Legs Thursday: Strength Returning

FANTASTIC outcome tonight, despite getting *another* cold this week and feeling generally shitty, I still managed a comfortable 10 reps of 170… nothing ground-breaking, but the fact I could do this (and then go on to 310 kilo leg presses) with minimal knee pain is really good news. All the same, there was clearly a point where my body was advising me to desist. I just suddenly felt flat, so I called it a night.

I missed my press session Wednesday, so I’ll have to make up for it this weekend. I’m looking forward to a 145 kilo p/hand Farmers walk, amongst other things. With my tendons feeling good, both log and axle clean-presses are on the cards, andI’m really enjoying being able to perform both side by side, and as part of a medley. In fact, I am enjoying training in general at Genesis, now that their range of Strongman equipment is almost complete.

Squats w/Axle
20 kgs x 8
70 kgs x 5
120 kgs x 3
150 kgs x 1
170 kgs x 10 TPR

Leg press
200 kgs x 5
280 kgs x 5
310 kgs x 10 TPR

Tyre flips
175 kgs x 20 meters

Underhand BB bent over rows
80 kgs x 8 TPR
100 kgs x 8
110 kgs x 8 PR