Monthly Archives: April 2016

Press Wednesday: Stop Poking Me, the Yoke’s Back

THERE’S a new needle man in town and his name is Dan Rucci. Having finished the course just five weeks ago, the PTC Perth owner/operator/athlete is already a dab hand at hurting people in new and interesting ways with tiny needles. I asked him to attack my right quad – which he did – but also stuck a bunch into my TFL and right knee. The long, fun ones. Dan can explain it better than me, providing this more clinical info; “we hit the patella tendon and also the medial condyle of the femur with knee in about 70 degrees of flexion. Quite useful when dealing with certain knee pain.”

As expected, once he was done I felt like I’d been hit in the hip with a mallet… but later during my stretching I noticed zero pain in the affected area. This is very good news, and I’m anxious to see how everything feels on Thursday when I deadlift. If I can put this issue to bed I can switch my attention back to getting stronger, which would be nice. Novel, even.

In other good news, the yoke is back and it’s better than ever! I took it for a quick run on the track; it’s sturdy, just as heavy and freshly painted, which makes it go faster, of course. We will be firing on all fours at the clinic this weekend; those who might compete in May can now train effectively. And we’ll see if Kong can even fit in the yoke.

AA Yoke walk 415 kilos 5 meters

Cardio: HIIT assault bike 7 mins rpms: 40/60/40/60/40/60/40
DB super-set
supine curls & rotators: 4 kgs x 2 x 10
Stretch

Bench press:
DB 15 kgs x 10
60 kgs x 5
80 kgs x 5
100 kgs x 2
120 kgs x 3 x 5

Axle OHP:
45 kgs x 8
75 kgs x 3
85 kgs x 6

Pinwheels:
15 kgs x 10
20 kgs x 10
22.5 kgs x 10

DB front raises:
10 kgs x 10
12.5 kgs x 10

1-arm triceps pushdowns:
Plate 11 x 2 x 10

EVENTS SATURDAY: MEET KONG

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THERE’S a funny saying in the strength sports community which belies an unsavoury truth: Competing is “just something we do between injuries”. This is just as true for me as for anyone who might try and compete at this level. But something else I like to do with my time is coach.

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When I moved my training to Genesis Bentley in early 2014 I carried on the legacy begun by Dan Macri, creating the WA Strongman Genesis chapter. Despite it’s unfortunate demise, Genesis chapter provided me with the chance to train some great people in the sport I love so much, one of whom went on to compete that year and did me extremely proud. Ashleigh’s determination, combined with the short amount of time we had to get her prepared and the fact that I was competing on the day myself made it a pretty exciting experience.

In 2015 PTC Perth suggested I do the same for them, and together we even created PTC’s first ever strongman novice competition in WA, which was a huge success! Throughout that year I had the opportunity to coach a bunch more awesome people, amongst them were Kat Becker and John Champion; two athletes from other disciplines (PL and Xfit respectively) who, with very little actual assistance from myself, went on to dominate their divisions. John in fact took first place in both the under 90 and under 105s in the state finals that year and Kat – being the strongest woman in WA Powerlifting already – simply dominated. I think she may have found the lack of real competition disparaging. I do hope she continues with the sport though, regardless of how relatively sparse the field might be in this state; that’s Perth, unfortunately.

IMG_0604All this nostalgia is not for no reason. At today’s clinic I met Eddie, who is called Kong by his friends. Kong is easily six foot five or six, in his early thirties with a beginner to intermediate level of training and precisely zero experience with proper strongman events, until today.

After a few pointers with the log, Kong clean-pressed 90. Then 95, 100 and 105 before failing under 110. Most of those presses looked effortless; strict, even lazy. Can a quick press also be a lazy press? Apparently so… and all this happened after Kong told me of his shoulder mobility issues. Clearly not an issue right here. This behemoth will press 120 before I’m even back to full strength. I’d put money on it.

Stalwarts Ryan and Alex were also in attendance and just as impressed. They excelled themselves, of course, with Alex repping a 90 kilo log (I think) four times and later pulling a 180 kilo axle for thirteen. Kong pulled a beltless 200 kilo axle and Ryan pulled it twice, after a punishing series of presses he had programmed for himself. He worked up to a 57.5 kilo monster DB clean-press, which was a serious new PR for the man and well above the loadings for the conditioning and technique-focussed work I’ve introduced Alex to recently.

Kong tells me he’s very interested in getting strong, and I have absolutely no doubt that he will be stronger than me in the clean-press (at least) in a matter of months. Maybe weeks. It will depend on how good of a coach I am, I guess…

Monster dumbbell clean-press and axle deadlift were also on the agenda today, but that was it. The yoke is still in the shop, which really compromises training for everyone considering entering the WASM qualifier on 7th May. Unless it’s back next weekend, I’ve recommended to Ryan, Alex, and will tell anyone else who’s serious to spend these next two Saturdays at the Muscle Pit under Dan’s tutelage. Yoke is definitely not something that you can jump back in to after weeks of not training it and expect to do well.

Having said that, I will be at PTC next weekend, doing what I do.

 

 

1 Month Recap: Barely Lifting

18/03/16 Pull Disaster
Deadlifts:
75 kgs x 8
125 kgs x 5
175 kgs x 3 – right quad fucked
Leg press:
140 kgs x 10
190 kgs x 10
240 kgs x 10
Seated rows:
110 kgs x 10
120 kgs x 10
130 kgs x 10
140 kgs x 6
DB front raises:
10 kgs x 3 x 10

22/03/16 Squat Etc
Cardio: HIIT assault bike 7 minutes RPM: 30/60/30/70/30/90/30
Stretch
Squats:
70 kgs x 3 x 3
Super-set Leg extensions & Hamstring curls:
HC 45 kgs x 3 x 10
LE 40 kgs x 3 x 10
DB front raises:
10 kgs x 10
12.5 kgs x 2 x 10
Pinwheelz:
15 kgs x 10
17.5 kgs x 10

28/03/16 Barf Monday
Cardio: HIIT assault bike 11 minutes (RPMs not recorded)
Stretch
Super-set bent-over BB rows (underhand) & Seated rows:
SR 90 kgs x 10
BB 100 kgs x 10 – Barfed. Went home and barfed some more.

31/03/16 Improv Thursday
Cardio: HIIT Assault bike 5 minutes
Stretch
DB super-set rotators & supine curls:
4 kgs x 2 x 10
Deadlift test:
75 kgs x 8
125 kgs x 8 – feeling meh
Bench press:
DB 15 kgs x 10
60 kgs x 8
100 kgs x 8
120 kgs x 3 – not bad
Pinwheelz:
20 kgs x 3 x 10
1-arm Triceps pushdowns:
left: Full stack x 8
right: Full stack x 12
left: Plate 12 x 14
right: Plate 12 x 15

04/04/16 Pull Monday
Cardio: HIIT Assault bike 7 minutes
Stretch
DB super-set Supine curls & Rotators:
4 kgs x 2 x 10
Deadlifts:
75 kgs x 10
125 kgs x 10
175 kgs x 3 – again, meh
Bent-over BB rows (underhand):
105 kgs x 10
115 kgs x 10
120 kgs x 5
Seated rows:
120 kgs x 10
130 kgs x 10
140 kgs x 10
DB front raises:
10 kgs x 3 x 10

09/04/16 Clinic Saturday
Feeling beat up and coming down with a(nother) cold, I put Alex, my only trainee on the day, through his paces with the equipment available. Currently the yoke is being worked on by Les. Until we get that back, comp prep for the May qualifiers is seriously hampered. Once Alex’s session was over I did more bench and shoulder work… I think I worked up to 120 for 5.

One Dusty Month

As my more devoted readers will know, the negative stuff that sometimes deters me from writing eventually gets recorded too. Everything does. I return when I have something worthwhile to post. And I do! But first…

CARL The Lion once said that I was “always either sick, injured or in trouble.” and I doubt a truer word has been spoken on the subject. Well, at least I haven’t been in trouble lately. But I have just seven sessions to record for the last month, the second half of which I spent with a cold, then food poisoning, then a worse cold. All the while nursing my latest injury, which struck just in time to end my prep for GPC states.

Fortunately my right quad is feeling better. I’ve been really babying it on the few occasions I have trained lower body this month, working up to tonight’s single of 250 which was strong and quick. It is healing; now I can pull without it sapping my strength. So long as I don’t do anything stupid, I am hoping to be more or less uninhibited come May. The jury’s still out on whether or not I’ll be anywhere near competitive for WA Strongman’s next qualifier though.

PULL WEDNESDAY APRIL 13th
Cardio: HIIT assault bike 5 minutes RPM:40/70/40/60/40
Stretch
DB super-set supine curls & rotators: 4 kgs x 2 x 10

Deadlifts:
75 kgs x 8
125 kgs x 5
175 kgs x 3
225 kgs x 1
250 kgs x 1 – beltless, strong and quick… and almost pain-free 🙂

Seated rows:
100 kgs x 10
120 kgs x 10
140 kgs x 10
160 kgs x 5 PR

Bent-over BB rows (underhand):
110 kgs x 10
120 kgs x 6