training 12/28

Squats
sets up to 525

Pause squats
sets at 460

Keg Loads 60"
sets at 225, didn't do the heavy sets, just feeling like a POS

GHR

1-leg Squats

Abs

Jump Rope
30 sec on, 45 sec off for 8 sets

training 12/27

Supposed to be my heavy OH day, left shoulder was really hurting.

As I was working up on the jerks, I was strict pressing the first rep. I only went to 225 before the shoulder pain made me stop. I just did shoulder rehab movements the rest of the day.

training 12/23

Deads
working sets at 555

Rack Deads 3" above knee caps
up to 775 then broke my belt......

Pullups

Chins

Pulldowns

Abs

Absolute crap workout. I am lucky enough to have a FANTASTIC training partner. Because of him pushing me I've become stronger, and my work capacity is significantly more. But I've become spoiled. There was a time when I lifted alone, and was moderatly successful. But I am on a program where spotters/partners are needed, and due to the holidays I have been without one too much this training cycle. This is part of the reason my lifting has been crap, this is not an excuse. I need to find a way to get myself motivated to go in the gym and absolutly kill myself. This is how I will get my lifts where I want them, this is how I will earn a program. I need to reevaluate why I do this, and get going!

training 12/22

CG 2 board bench
working sets at 340

1-arm OH DB Extensions

JM Press

Band Extensions

training 12/16

BB Oh
sets up to 280 in 5's

Log + mini bands
sets at 175

1-arm DB OH
sets at 100

Log Viper presses, 1 setXmax reps
set at 180

BB Front Raises

JM Presses

Tabata Jump rope

Abs

training 12/14

Squats
working sets at 515

Pause Squats
working sets at 450

Keg Loads to 60"
225 for two warm up series
295 for the last three series

GHR

1-leg squats

Abs

Training 12/9

Deads (90 sec. rest between sets)
working sets at 535 (12 singles)

Deads against Silver short bands
260/295/335+bands

Deads from 3" above knee
495/570/625
(way too easy, I think I can do ~950-1000 from here, I'll need to adjust)

Shrugs

Pull-ups

Triceps Ext (just getting some blood in there to heal elbows)

12/8

Solo tonight....I used to love working out alone, I prefered it actually. Then I became spoiled with a good partner, now solo days suck. Especially working out at home, in the cold winter.....but I've got to get used to it. There will be MANY solo days over this winter with the holiday schedules and all...

Squats
working sets at 495 (5's)

Pause Squats
sets at 450

Keg Loads to 64" (3X3 for each weight)
225 for the first couple series
295 for the last couple series

GHR
BWX3X8

1-leg Squats
2X15

BB Complex (cleans/front squats/push press/dead/RDL/bb row)

Abs

Training 12/6

OH
270

Log+mini bands
170

1-arm DB (strict)
90

CG Incline (stopped because of shoulder pain)

Front Raises

Crucifix Hold

Axle Curls

Jump Rope

training 12/2

Combined the last two deload days together due to deer hunting.

Deads
50%

CG Bench
50%

Shrugs

1-arm OH ext

Pull-ups

JM Press

Hip Thrusts

Chins

Abs

training 11/30

Squat
50%

Pause Squats
50%

GHR

BB Complex (Front squat/Push press/good morning/back squat/RDL/BB Row/Deadlift)=1 rep

Abs

training 11/29

DELOAD WEEK! My body is ready for it big time. Also adding in some more GPP starting this week.

OH
50%

1-arm Db
50%

Incline
50%

Front Raises

Fat Bar Curls

Jump Rope
30 sec on, 45 sec off for 6 sets

training 11/22

Oh
sets at 265

Log against mini bands (adds ~70 at the top)
sets at 160

1-arm Db
sets at 80 lbs

Called it a day. Having some stomach issues. My GPP seems to be lacking and I need to take steps to correct it.

training 11/19

Deads
working sets at 520 (12 singles, completed in 15 minutes)

Deads against Silver Short Bands (adds ~250 lbs of tension at the top)
260/285/320X1 at each weight

Isometric holds for 6 secs 4" from lockout
315X1X6

BB Shrugs
545X12X3

Pull-ups

Hip Thrusts
240X6X3

Strained my bicep a little during the deads. So cut out the chins in this workout.

training 11/18

CG 2 Board Bench
sets at 305

Triceps Ladder (CG Bench to chest/1 board/2 board/3 board/4 board)
each set at 135 (10 reps to each height per set)

Band Triceps Extensions

Abs

training 11/17

Squats
sets up to 482

Pause Squats
sets at 392

GHR

Stones

training 11/15

Warmed up and didn't feel right. First set of OH was at 265, did three reps then shut it down. Did some light upper body stuff and then called it a day. Didn't feel right at all. I haven't had a day where my shoulders weren't right in a while.....I hate it. But what can you do. A 500 lbs 5X5 squat is just what the docter ordered so I'll get that done Tuesday and all will be right in the world again.

training 11/13

Deads
sets at 500 (15 singles, done in 17 minutes)

Deads against silver short bands
up to 335, back was very fatigued after the singles, good for 450+the bands here

ISometric pulls against the catches in power rack, held 4" from lockout for a count of 6
sets at 315

Shrugs
sets at 525

Pull-ups

Hip thrusts

Chin-ups

Landmines


I will no longer miss deadlifts at the top. This has been a weakness for FAR too long. I am taking steps to make it a none issue. When I lift the bar past my knees it needs to be locked out no questions asked.

700 is going down....

training 11/11

CG Bench
sets at 300

OH 1-arm Db Extensions

JM Presses

Abs

training 11/9

Squats
sets at 472

Pause Squats
sets at 432

GHR

Stones

Tough night...My body is not conditioned for heavy rep work right now. supposed to be 5X5 on the squats, and it wasn't a hard lift, through 2 sets. Then my body just said WTF, and I had to lower the rest of my w/o weights. Frustrating....it's tough sometimes to put in a 12 hour day, maybe have to miss a meal like yesterday. But still have to power through a hard w/o. But thats why everybody doesn't do it!

training 11/8

First day of new training cycle. Cycling back through an accumulation phase so the volume change is a reall shock compared to the last month of training.

OH
sets at 255 (I'm not supposed to talk about set/reps, but this may be the heaviest 5X5 I've done OH, I'll be interested to see where I can go with the 5X5 on this lift)

Speed Log Press against Mini Bands
sets at 160 +mini bands

1-arm DB Military
sets at 80 lbs (week here, not a good DB strict presser off the shoulders at all, this should really help with the heavy circus db's)

Close Grip Incline BB
sets at 240

BB Front Raises
sets at 95

Crucifix hold
15's ( this is a bad move for me, my shoulder I've had repaired has some screws in it, they limit how I can hold the DB and the only comfortable place is in a non-advantages position. Hoping to get over the weakness here a little)

BB Curls

Maxouts

Maxed out this week. Ended up being a bad week for maxing out. Long days at work, and couldn't spread the maxing out over multiple days.

I did hit 340 on the OH, which meets my goal for the year.
602 in the squat which meets my goal for the year.

But I didn't hit what I can in the deadlift. I need to reevaluate my ramp up for maxing out and go again before the end of the year. My yearly goal is 675, and I CAN do that weight this year. I just need to be smart about getting there.

I missed 650 tonight on the dead at lockout, which is frustrating. Hit a VERY easy 635 on this cycle, so I know 650 is no big deal. Just gotta get right!

I'll hit the dead yet this year, and match the OH, but on a log.

training 10/26

Deads
worked up to 625

Speed deads
sets at 535

3" Deficit Deads
sets at 515

BB Shrugs
sets at 515

BB Rows
sets at 320

Chins
BW on all sets (296.5 today)

Abs

Last hard workout before deload then maxes. Lifts were all easy, but I have a bad habit of pulling with all back from the knees up. I need to really focus on this for maxes to prevent hitching.

training 10/25

This past training week has been really messed up day wise. Today was actually Thursdays normal lift. But due to starting the training week an a Wednesday this is what worked out best. One more day of heavy lifting, then a deload, then MAX OUTS!

Close Grip 2 board bench
sets at 350 (heaviest bench weights post shoulder operations. Paltry numbers, but very happy about the stability of my shoulder girdle. I will be benching in the 400's again soon.)

DB Military

JM Press

training 10/21

Squats
sets up to 545 (another PR double, although I know I can do this for at least 5, felt easy)

Speed Squats
sets at 440

Pause Squats
sets at 485

Zercher Squats
sets at 350

GHR

ABs

training 10/20

Push Press
sets up to 295 (technically a pr double)

Speed PP
sets at 240

Push Press against mini bands
sets at 215

Military Press on Knees
sets at 215

close grip incline press
sets at 240

Axle Curls
sets at 155

Abs

training 10/17

Deads
sets up to 610

Speed Deads
sets at 515

3" deficit deads
sets at 495

Abs

Didn't do the rest of the normal accesory work due to a knee problem I am having. Probably just tore up some old scar tissue, but having some stability issues right now with it. No problem, will get over it soon.

training 10/14

Close Grip 2 board bench
sets at 340

DB Military

JM Press

training 10/13

Squats
sets up to 532

Speed Squats
sets at 432

Pause Squats
sets at 482

Zercher Squats
sets at 330

GHR

Technically the heaviest double I've ever done. But not a max effort by any stretch. I am interested to watch the videos of max outs, this training cycle I've been squatting close stance, vs. wide stance box squatting which was basically al I'd been doing the rest of the year. I think it was February when I did the 552 to the box and it was ok....but I know I can do that for 5 now, at least with this stance. Maybe I'm a quad squatter?

training 10/12

Push Press
sets up to 285

Speed Push Press
sets at 240

Push Press with mini-bands
missed 260 again this week, did the sets at 225 against the bands to make sure they got done. Not sure what is going on with the banded. I've nailed 255 against the bands, I could easily jerk the weight, so its frustrating...

Military Press on knees
sets at 205

Close Grip Incline
sets at 235

Axle Front Raises
sets at 85

Axle Curls
sets at 150

training 10/9

Deads

up to 600

Speed deads

sets at 505

Deficit deads

sets at 485

Shrugs

sets at 485

BB Rows

sets at 310

GM's

sets at 205

Chins

Landmines

Training 10/8

Close Grip 2 borad bench
sets at 330

DB Standing Military

JM Press

training 10/7

Squats
sets up to 517

Speed Squats
sets at 407

Pause Squats
sets at 472

Zercher Squats
sets at 317

GHR
bar behind head on all sets

1-leg DL
55's for all sets

training 10/5

PP
working sets at 280

Speed PP
sets at 225

PP with mini bands
sets at 260, missed here, first misses of this training cycle. This amounts to 330-340 at lockout, had no legs tonights, I will get this with a better planned out day next week.

Military Press on Knees
sets at 200

Close Grip Incline
sets at 225

Front Raises
sets at 85

Axle Curls
sets at 145

Felt bad all workout. Joints hurting and no energy. Lack of eating and sleep is for sure the culprit here. Gotta get back on track in the morning.

10/1 training

Last day of the deload, and first day of October! Had to combine two of the deloads into one day...

CG Bench
DB Military
Band Pull-aparts
JM Press
Deads
Shrugs
BB Rows
Chins
Landmines

Ready for a heavy week!

Training 9/29

Squats

Pause Squats

Zercher Squats

GHR

ABs

all at 50% of last weeks weights and less volume. Just trying to get the deload work in.

training 9/27

Deload Week!

Push Press

Military on Knees

Incline

Front Raises

Axle Curls

Abs

All at 40% of last weeks weights.

training 9/22

Deadlifts

up to 575

Speed Deads

sets at 485

3" deficit deads

sets at 470

Shrugs

sets at 460

BB Rows

sets at 305

GM's

sets at 225

Chins

Landmines

Deads were easy, 700 is going down.

training 9/21

Close Grip 2 board bench
sets at 320

Standing DB Military

Band Pull-aparts

JM Presses

Abs

training 9/20

Squats
sets at 497

Speed Squats
sets at 382

Pause Squats
sets at 462

Zercher Squats
sets at 295

GHR

1-leg dl

Abs(heavy)

Squats were fast, tripled 495 very easy, instead of maxing I may just rep out 500 in a month, goal of 13....or I'll PR in my squat...one of the 2.

training 9/19

Push Press

sets at 265

Speed OH

sets at 205

Push Press against bands

sets at 245 plus mini bands

Military Press on knees

sets at 190

Close Grip Incline

sets at 215

BB Front Raises

sets at 70 lbs

Axle Curls

sets at 135

training 9/18

deads

up to 560

speed deads

deficit deads 3"

sets at 455

Shrugs

BB Rows

GM's

weighted Chins

abs

training 9/16

Close Grip 2 board bench
sets at 315

Standing DB Military Press

Bent over DB Fly

JM Press

Abs

training 9/14

Squats
up to 480

Speed Squats
sets at 375

Pause Squats
sets at 455

Zercher Squats
sets at 290

GHR

1-leg DL

Abs

training 9/13

Push Press
up to 250

Speed PP

PP against bands
was supposed to do all the sets at 205+bands, but the last set I did 250+the bands. It was VERY easy. At the top of the lift that is adding 60-70 lbs, I think my max against the bands may be 30-50 lbs higher then this.

Military Press on Knees

CG Incline Press

Front Raises

Axle Curls

training 9/10

Deads

up to 545

Speed Deads

sets at 465

Deficit deads 3"

sets at 430

Shrugs

sets at 440

Barbell Rows

sets at 290

GM's

Chins

Landmines

Trying to add in some more weights as requested. Sorry I'm not posting sets/reps, but if anyone is interested in specific programming, www.joshstrength.com

Through 5 wks I am pretty happy!

training 9/9

Close Grip 2 board bench
sets at 310

DB Military

Bent over REverse Flys

JM Press

Abs

training 9/7

Squats
up to 465

Speed Squats

Pause Squats
sets at 440

Zercher Squats

GHR

1-leg DL

Abs

training 9/6

Push Press
up to 250

Speed OH

Push Press against bands
sets at 200 plus mini bands

Military on knees

Close Grip Incline

Front Raises

Axle Curls

training 9/3

Deads

Shrugs

GM's

Landmines

Just trying to finish off the deload week. Back isn't right yet, it cramped up very bad today during the deads, I've got 2 days off.....gotta get this thing better.

training 9/2

Close Grip 2 board bench

DB Military

Bent over DB Flyes

JM Presses

Abs

training 8/31

Squats

Pause Squats

Zercher Squats

GHR's

training 8/31

Squats

Pause Squats

Zercher Squats

GHR's

training 8/30

Deload week!

Push Press

Military on Knees

Close Grip Incline

Front Raises

BB Curls

Landmines

Deloads are great for keeping bloodflow to the muscles and joints but not add any stress to the body. After the past three weeks my body is aching for one to keep it going.

On a side note....I turned 26 yesterday and have big news, I weighed in at 300 lbs! This has been a long time coming for me and has required a TON of commitment to get to this point. Now, on to staying at this weight and dropping down to single digit bodyfat, the REAL longterm goal.

Training 8/27

Deads

up to 530

Speed Deads

Deficit Deads

Shrugs

BB Rows

GM's

Chins

Landmines

got through it, thanks to my great lifting partner who picked me up on a day when my back said stop. Next week is a deload week which I'm more then rdy for!

training 8/26

Close Grip 2 board bench
up to 300

DB Military Press

Bent over DB flys

JM Press

Knee Raises

Leg Raises

training 8/24

Squats
up to 440

Pause Squats

Zercher Squats

GHR

1-leg dl

Got through tonights workout. Was tough but got it accomplished. The lower back gave out about half way through squat sets. But that is why you have a partner, do a set, then another, then another, then you're done.

Lots of stim and ice last night. Backs ready for a night off tonight and I'm going to work hard to get it ready to deadlift Friday.

training 8/23

Push Press
up to 240

Speed Push Press

Push Press against mini bands
weight at 190 plus bands for all sets (over 260 at top)

Military from knees

Close Grip incline

Front Raises

Axle Curls

Side planks

training 8/21

Due to some personal issues had to take this workout solo. I've always found it hard to deadlift alone, and today was no different.

Deadlift
up to 530 (tweaked back on the final set)

Speed Deads

Deficit Deads

Shrugs

Bent Over Rows

Power Good mornings

Landmines

Very bad workout, my mid back is strained on one side. I am going to really push the ice and e-stim and I will get it healthy. The key will be getting it feeling decent for squats and deads.

training 8/19

CG Bench to 2 board
up to 295

DB Military

DB Bent over Reverse Flys

JM Press

Knee Raises

Leg Raises

training 8/17

Squats
up to 435

Pause Squats

Zercher Squats

GHR's

1-leg DL

Planks, front and side

Hard to express the dificulty of these workouts without giving away sets, reps, etc. But they've been hard. I made the mistake of picking today of trying a new pre workout supplement I had a sample of. NaNoVapor pills. Bad idea, I don't recomend these to anyone, got dizzy, had trouble focusing, and almost lost my cookies. This is in part to the fact that I haven't been taking in any caffiene and no stimulants. The lack of stimulants I also partially attribute to my weight gain (294 average weight the last 10 days).

Also, no cardio at all going on. I normally don't post much about my cardio, but I typically do 3-4 sessions of 45 minutes steady state cardio a week. This has stopped completly and I am focused on being a "bigger" strongman:)

training 8/16

Oh Press
up to 230

Speed OH

OH against bands

Military on knees

Close Grip Incline

Front Raises

Fat Bar Curls

Side Planks

training 8/14

Deads
up to 515

Speed Deads

3" Deficit Deads

Shrugs

Bent Over Rows

Good Mornings

Chinups

Landmines


Long hard day........I can hardly sit up right typing this lol.

training 8/13

Close grip 2 board Bench
Up to 285

DB Military

Bent Over DB Fly

JM Press

Leg Raises

Training 8/10

Squats
up to 425

Pause Squats

Zercher Squats

Glute Ham Raises

1 leg dl's

Front and side planks

Training 8/9

Exciting Day! First day with Josh's new program, very different from what I've been doing.

Overhead (trying to work on more of a push press, and work my lockouts)

Speed OH

OH against mini bands
up to 225 plus band tension

Military Press on knees

Close Grip Inclines

Front Raises

Axle Curls

Side Planks

As said in my earlier post, no sets or reps, sorry guys. I'll also only be posting the weights on some excercises.

Josh Bryant

I have begun working with Josh Bryant. His resume speaks for itself and more information on him can be found here- http://www.joshstrength.com/

I originally contacted Josh for diet help. As I have learned over time that although I know what I am supposed to be doing, but I've found it to be much simpler when someone else is critically looking at my diet and performance and making changes. Also, I am REALLY busy, and it is wonderful to take all thinking out of my food choices.

Despite my original intent, Josh usually handles the training and nutrition aspects for his clients. After some thought this seemed like a great idea. Josh has a HUGE resume not only with his own performance, but also with his clients. I have never had a trainer before who really knew anything. In college my strength coach did more to hinder my performance then help it, and I really only made gains by tweaking the programs to better suite my needs.

So I am very excited about working with Josh and having him help me reach my goals. Much like diet, one can get complacent with their training as well, and having someone else push my boundries in new directions is exciting and I am really looking forward to seeing what will happen.

With all that in mind I will be changing the way I post my workouts. Out of respect for Josh, and since he gets payed to design programs I will not be posting everything. I will post excercises and top weights. But no sets and reps, for more info on that.....

Please check out Josh's website- http://www.joshstrength.com/

Overdue Update

So I am GROSSLY late in my postings. Life has really caught me by storm and I am WAY behind posting.

So I will update my blog here is several installments.
First off Ragbrai- There is never a time when anyone over 250 needs to ride a bike, unless their desire is to get under 250 lol. 3 blown tires in one stretch makes it slow going! But I had fun with friends anyway.

Vacation- After my time running around in bike shorts I took a vacation with my family to the northwoods. Good times all around and I got to wish my Grandfather a happy 80th birthday. AS well as a happy 56th wedding aniversary to both of my grandparents!

Training 7/19

18" Rack Deads
135X10
245X10
335X10
425X10
515X1
605X1
655X1
515X8
425X10

Gm's
102X10
142X10X3

Hypers/weighted abs X many, not counting sets

Training Week of 7/11

got in another 3 training days this week. Stuck with the push/pull/lower split.

Not a lot of fun stuff to talk about as it is very high volume with lower intensity right now. I do feel like its had possitive effects on my muscle mass/body composition. I've been holding steady at 282-286 depending on time of day. This despite the 90 degree plus heat. Also got in 40 miles on the bike this week.

Highlight of the training week was Friday when Jared Enderton and Vince Decker joined Phil and I for a workout. They stuck to their plan until the end when we coersed them into some sled pulling. Good times. Next week last training week of the high volume stuff then a 2 week break from the routine (only maintanence lifting as desired, no set programs). Then we will enter a major 12 week strength phase. Looking forward to it and more on that later!

New Bar Arrived !!!!

Always exciting to get new equipment at MVB, this week we recieved a brand new York elite Olympic Bar 32004. A nice upgrade and I look forward to seeing it in use. I bent our previous bar pretty badly and the new one is just the ticket, plus a major upgrade over the old bar.

training week of the 4th.

Returned from Vacation on the 14th and got in 3 lifts so far this week. Not too much of note as we hit one push, one pull, and a legs day. I must say after hitting some higher rep sets of squats I forget HOW different a toll it takes on your body. Beat to hell, on the leg day did sets of 10 in 50 lbs jumps up to 420 for 10. Followed by a bunch of light front squats with near 0 rest, almost an interval set of fronts. Dead sitting here.

Training Week of June 27

So I took off for a long weekend away over the 4th. Got in a couple of training days before I left. We are taking July to change things up and give our joints a bit of a break. HIGH volume and low rest periods is the name of the game. As I type this I can barely move from the change of pace. This week got in 2 lifts, nothing earth shattering, one push one pull. Also rode the bike 50 miles in 2 seperate trips. I'll report more detail of the workouts later in the month.

training 6/26

Trained arms with a bunch of bodybuilding stuff. I felt like I actually accomplished SOMETHING vs. the day before where nothing was accomplished. Sometimes when my body is telling me no, I've got to change the question a bit. So for a couple of weeks I'm going to be doing some lighter higher rep stuff to try and get back to normal.

training 6/25

Farmers
100' runs up to 270

felt like crap, legs were like jello. Bike riding sucks.....called it a day as nothing productive was going to happen.

training 6/24

road Biked 25 miles again. Training for this biking sucks, I've spent 9 years trying to be explosive and powerful......Riding a bike is neither of those things.

training 6/23

CG 2-Board Bench
Up to 335 with a pause

JM Presses
135X10X3

Skull Crushers
95X15X3

Muscle Clean and Press
85X10X5

training 6/22

Road biked 25 miles by myself. This is going better, legs/ cardio is there, just gotta figure out why 280+ lbs on a tiny bike seat makes my legs go numb after about 1 hour lol.

training 6/21

Deads-
Supposed to be first week back into the normal routine, but wasn't feeling it when we got going.
up to
355+100lbs in band tensionX4
switched to Gm's

Good Mornings
50 lbs jumps for 3 reps up to
372X3

training 6/18

Front Squats
not sure on sets, but triples up to 342, tried a new technique for raking the bb, didn't work very well as my biceps cramped BAD and i had to stop with the fronts.

Vipor Log 13.5"
Triples up to 254.2 for a single, a new vipor PR. I'm very happy about this, I am not a very strong presser as those who read my log know. For me to hit over 250 without a jerk was a big mental PR. I believe I have more strength in my triceps, a lot more, but I need to keep working on this. Traditionally with the log I get 60-80 lbs out of my jerk, so maybe time for a new max effort log day?! If I can vipor 280 I will feel confident with the log at nationals (rumor 13" 300 lbers for heavies)

Some abs, then inspected the river flowing through my back yard.

training 6/15

I'm out of town for work for a few days. Had to hit up a commercial gym for my lift. It is great to have access to soo many machines every once in a while, but boy are people idiots. Everything done by anyone in the gym remotly heavy gets stares and comments/questions. It's like, I have headphones on and am by myself, do I look like I want to talk about my OH work with 50% of my max?

Anyway, did a BB workout with a TON of sets. Many machines/db work, which I can't do at MVBB. So it is nice to switch it up a little. Also my back is SOO sore from Monday night I couldn't have gone heavy and been productive.

Nothing really worth mentioning, the heavy work was on machines, so who knows what those numbers translate to. I'll be happy to hit events Friday.

Training 6/14

Today we decided to do some very heavy rack work, wanted to really hit my sticking point but at the same time not do full deads.

Nick Winters lifts and does what he calls "retarded" lifts. What he means is he adds soo much band tension it is stupid, so we figured we would give it a try.

Rack deads from 22" (weird sticking point I know, but I've taken 675 to this point easily, and not locked it out, the height puts the bar right at the top of my knee caps)
worked up in band tension until we had on the bar-(all short efs bands)yellow/black/silver/orange-should equal between 600-700 lbs at lockout
up to 225X1
then removed the orange
225X3
275X1
removed the silver
275X3
315X1
365X-/-
removed black
365X3
405X3
455X3
505X-/-

Pullups
intended to do a few sets but could hardly stand up straight. so one set of 5, then devoured about 1 lbs of steak.

Diet update

So my 2 week blitz is done. Starting weight 284.5, ending weight 272. So about 12 lbs. I was down to 275 after only a few days, which was for sure water weight. I started drinking water like crazy and uped it to 2 gallons a day and really flushed the system out. Based on the calipers I lost 6-8 lbs of fat. Based on yesterdays squatting I'd say I don't feel any muscle loss. I've bloated back after the carbs got added in to 277. But after taking this weekend off, I will start a 4 wk healthy bulk with a simple diet plan. Basically carbs for breakfast, and around training. None after the PWO meal in the evening. We will see how it goes, The plan is to tak the BW back up to 285-290 and see how I feel/look and go from there. I will allow some cheat type meals, but I'm going to limit them to 2 per week.

training 6/12

Box squats
wu to 342, then add reverse green band. We figured out it removed weight about the bottom 4-5 inches of the lift, and took off 50 lbs at 3 inches above bottom, and 70 all the way in the whole
then...
452X2
502X3
552X3
602X1 (was planning on one, should've gone for 3, very easy. I have a 600 squat in me for sure. The speed was good and I think without the bands I can still get this, I will hit it next time I'm feeling up for it.)
452X5

GHR/Band Leg Curl
bw/purple bandX15X3

training 6/10

Log bench
88X20
138X15
188X10
238X10
278X4.5
258X5/238X5/188X5/138X5/88X10

BB Rows
154.2X20
194.2X10
244.2X5
244.2X4/194.2X10/154.2X10

Blast strap pushups/inverted row
BWX15/15X3

training 6/5

Big event day for us.....
Tons of medleys
Tire flip(8 flips)/Farmers/Keg(uphill) (60'/80/50' uphill)
650 tire/160 farmers/225 kegX58.35 sec
650 tire/250 farmers/225 kegX 1.15.31

Yoke Uphill 50'
320Xup and down
410Xup and down
610X up and down
700X up and 410 down

link here- www.youtube.com/user/36pmartin

Farmers/Yoke/Keg/Hammer Strikes
all for 80 ft, then sledge strikes for 30 secs
160/410/225/18lbs seldgeX 56 sec
againX37 sec (both numbers are before the hammer strikes)

Training 6/1

Start of our deload week. Only stones today...

wu with some light squats then
Stones
238X1
258x1
270X1
308X1
338X1
375X1/338X-miss (tried to go reverse order series but the 375 took too much out of me)
308X3
270X5
238X1/258X1/270X1/308X1/338X-miss
308X-miss, spent, too hot today, not enough carbs.

Started a short diet yesterday. Plan is to drop 10 lbs of fat in 2 weeks being pretty aggresive about diet and cardio during that time, then resume healthy bulking. I got off the wagon with the healthy eating and have put too much BF on. Taking of the 10 lbs will help greatly and I should be able to put that 10 in the form of muscle no problem by August. Going zero carb and low fat for the diet. Basically the only fat is coming from whats in chicken, or fish, with a little bit of peanut butter to keep the low carb headaches at bay. Felt the lack of carbs in the series sets today already.

training 5/27

Conan's
did several sets, only working up to 300 or so. Not totally sure on the weights as it is the first time we've used the implement. It has a crazy low pick, so without knowing that in advance and having something to set it on, it was a full zercher squat for both Phil and I to stand up with it.

Niether of us feeling the training as it had been a long week, so we did a couple of light lifts and called it. Planning on a big stone session Tuesday after the weekend and we're both looking to make that a big day, especially with the 2 new stones. Should be a 5 stone series all over 300 loaded on Tuesday.

Training 5/25

Close Grip Bench to 2 board
wu to....
235X4X4
265X2
300X2
All with pause, then
235X8 t'n'g

Seated DB Military/Sledge Hammer Strikes/Keg Carry
35's/22 lbs/225X20/20/50'X3 sets

should have done this last, was very tiring, and not used to the heat yet.

Training 5/24

Deads
45Xwu
135Xwu
245X5/5
335X3
385X1(added suit, doesn't fit anymore, too tight, but wanted to try it anyway)
435X2
495X2
550X2
650X-miss I think if I didn't wear the suit today I would've gotten this. It is WAY too tight and was throwing me off bad.
4" Deficit
465X2
525X1

Reeves Deads
115X10X3

Called it a day, messing with the suit took WAY too long.

Training 5/21

Buffalo Bar Box Squat
142Xwu
252X4/4/4
342X3
392X3
432X5
482X5

Axle C&P
143X2
197X2
217X2

Stones
238X1
296X1/1
375X-miss
325/296/270/258/238X2 sets, once up and once down

Training 5/18

CG Bench
135X10
225X4X4
255X2
290X2
t'n'g
225X8

Axle Rows
213X10X3

Poundstone Shoulders
4 sets, 55 lbs dbs, 18lbs sledge

Wet Arms
X5 sets

Training 5/17

Deads
warm up to
425X4X4
485X2
545X2

4"Deficit t'n'g
425X8

Keg Loads
292X1/1/1

GHR/Band Leg Curl
bw/purpleX15/15X4

Abs

Training 5/14

F-250 Pulls, then push back
X100'X3

That was it, we were both still feeling crappy after a long work week and lag from the contest. Ready to zero in on Monday.

Training 5/13

Went to United Sport and Athlete for the night with Philip for a change of pace.

Deads from 15"
135X5
225X3
315X3
405X3
495X2
585X2
675X miss above knees....I've got to correct this
495X5

A ton of other back stuff, didn't write it down.

Training 5/12 and Diet thoughts

First training day since contest. Just wanted to get some blood in the upper body as I still feel like I was in a car accident. Couldn't get the feeling of a "pump" at all. I've got to get my diet on point as I've gotten completly out of control. Dave Tate at elitefts talks about blast and dust in life and in training cycles. This sums me up perfectly, in training, in work, in life. I'm all in or all out. Last fall I did a VERY strict BB diet and got down to 219. Now I'm up to 283 and eat whatever I want. I originally planned for it to be a 1 month whatever I wantedm then a healthy bulk diet. But my diet went into "dust" mode and I've filled my face with whatever I wanted. I've got to take care of this, based on BF measurements I've put on 38 lbs of muscle since October when I was at my low BF. But I've also put on 26 lbs of blubber. I've got to switch this. I'd like to drop 10 lbs of the blubber and then put on 10 of the good stuff. If I can get my lean body mass to 270-280 I will be a VERY competitive strongman.

Anyway on to the training...

Close Grip 2 board presses
45+EFS orange short bandsX10
95" "X10
135+"" X10
155+""X10
135+""X10

Muscle C&P
45X10
65X10
85X10
Biceps cramping from DOMS, stopped here

Band Extensions/Band Dips
PurpleX25/25 X4 sets

DB Curls
25X100 reps each arm as fast as possible. Trying to get SOME blood in there to illicit recovery.

XTS Strongest Man 5/8

Truck Pull-20,000 lbs X 80'
It was pretty cold outside and I had the video camera ready for Philip to go. He had the climbing shoes on and was all set to go, then they told me I was up because they were going to take weight out of the truck for the lightweights. So I had about 60 seconds to change shoes and go. Not prepared, and I need to practive the truck pull. Last place, not sure on time, over 50 seconds.

Farmers (285)/Yoke(700) medley
Nice rain and hail filled event. Decent traction despite the ground being soaked. Stopped raining during my run so that was nice. Dropped the yoke for some reason(wussed out I guess) and it cost me, took 2nd in this event by about 2 seconds.

Tire Flip (1000 lbs for 1 flip)/Sled(600) X80'
Last minute change from an 800 lbs tire for 80 to the big boy for just 1 flip. Pete Konradt commented he did the tire for sets of 5 and it is VERY tough. Everyone used gorilla grip here, but I had none. I lifted the tire and my chalk slipped off, I rechalked and flipped it. Pulled the sled in a little over 20 sec. but wasn't enough to make up, all the other heavies got it over the first time. Last place here again.

12" Log for Max
So I was feeling pretty bad. Sitting in second to last place after three events and my legs felt like jello. The log was very slick and we were lifting on turf which was very spongy, and it definatly took something out of my leg drive. So I opened light at 235 and easily made it. Most of the heavies were struggling and it was clear everyones legs were somewhere between the sled and the truck pull. The way it was shapping up I jumped in at 255. Another easy lift. Then the way it shaped up 285 would gaurantee me 2nd place so I called for it. Again another very easy lift. The winnder hit 285 on his second, so I took 2nd place here. Really screwed myself out of first by messing around with the 235. Oh well...

Loading Medley
(250 keg/250 sandbag/250 field stone/250 atlas stone/315 sandbag/315 atlas stone)
They changed up the order of competitors going into the final event and I was in 5th place. Through the lighweights and the masters and the heavies before me no one had loaded the last 2 implements. I knew I needed a win here to have a chance at placing. So I did what I needed and loaded them all, time in 40-45 I think something seconds. Held up for first.

This resulted in a three-way tie for first, so the winner had won 2 events, and I had won 1 event. So I took home 2nd place and qualified for nationals. Which was the goal. Next time more truck pull practice and I should win outright.

Competing Saturday

Philip and I will be competing at XTS Strongest Man in Wisconsin. I haven't competed in strongman since 08 so I'm excited about it. We decided to do the show Monday so we are doing it just for some contest expierience. So just looking for a good training day. But I won't complain if I qualify for nationals:)

Competing as a heavy and should show up about 280. Even though we didn't train the events happening in this show, I feel like we are both very prepared. You never know, but all should go well. The only kink is the 900 lbs tire, it will be the heaviest I've flipped, should be fun!

Training 5/4

13" Log
Up to 176.2 for some quick singles. Saturdays contest has a max log in it so wanted to make sure I felt familiar with the log.

CG 2 board bench
wu...then
225X4X4
255X2X2
all with a pause
then 225X8 Tng
Very easy, and wanted it that way with the contest saturday. In two weeks I may try for 30 reps at 225 close grip, I think I'm there right now.

Neutral Grip Pullups
three sets of 5.

Training 5/3

Deads
135X10
245X5
335X1
400X1
425X4
425X4
425X4
425X4
485X2
485X2
Deficit 4" t'n'g
425X8

Tire Flip
650X80ft.

Cycling

First day of really riding. My wife and a friend of mine went out and did 12 miles. Went surprisingly well. Should make for some good cardio, just gotta make sure to not loose any leg size.

Training 4/30

Last day training by myself. Decided to hit up a local gym with lots of machine options to change it up since I wasn't going to do the event day by myself.

Back Squat
405X3X6

Power Squat Machine
up to 5 plates per side X10

Leg Press, Unilateral
up to stack X10 each leg

Extensions
lotsXlots

Leg Curls
lots Xlots

Got them pretty good, and all in all was in and out in about 50 mintues.

Looking forward to getting back into the normal routine Monday though.

Training 4/28

Feeling really run down. My shoulders are still aching deep in the joints from the DB last week. Probably ended up doing too much on what was supposed to be my deload week. I've worked just under 40 hours the past 3 days and I'm not used to it and feeling tired. Alone tonight and tough to get motivated.

Figured I'd stop being such a pussy and go lift, light to get the blood flowing but still accomplish something. Did the whole workout in 35 minutes. All rest times kept below 45 seconds.

5-way band shoulder complex
redX30 each way
purple X30 each wayX2 times

Strict Clean and Press (this is like a clean and press from a standing position, but only using upper body with zero knee or hip bend)
45X10
65X10
85X10X5
85X10/65X10/45X10

Fat Gripz pull-ups/Blast Strap Scarecrows
bwX5/X10 for 5 sets total

Barbell Curls, again, just trying to get blood into my arms and get rid of the soreness.
45X20
65X20
45X20
45X20
45X20

Band extensions
2 purples X40/30/30

Off to bed now, ended up making my shoulders feel a TON better. Always good to do SOMETHING, no matter how crappy you feel.

Training 4/26

Phil is out of town and Vinny stopped by. Holding off on the usual routine for Phil so our progresion can be right for the contest. Fun short day doing something different.

Deads
135X10
245X5
245+EFS Short Orange Bands (80lbs at top)X3
345+bandsX3
405+bandsX3
515+bandsX1 (not too bad, but cut it short, not pushing too hard here)

Keg Load
292X1
292X5
292X5

Grip stuff

Called it a day and I am now off to bed!

Summer Cardio

Bought I bike today. My wife has been wanting to do some more biking, and my good friend is really into cycling and he talked me into doing Ragbrai, which is a ride across Iowa, this summer. Haven't really riden for much distance since I was 14. I got an entry level road bike, we'll see how it goes. Should make for some fun cardio this summer besides the boring treadmill.

I don't think they sell many bikes to guys close to 300 lbs. :)

training 4/23

Very beat up and sticking with the deload team. Just did a bodybuilding style workout to fill the body with blood and heal the joints as much as possible.

Nothing worth writing. All new movements for me so who knows on the weights. The leg press felt crazy easy and worked up to 1000 for 10. Not too bad but who knows how hard it should be on that machine.

Felt good though to do something different for once.

Training 4/20

Again, deload week so took it pretty easy today. We loaded up the slater monsterbell to 135 and decided to give it some runs in 60 secs.

Didn't record all sets, but....
Hit 6 reps in 60 secs left hand only
3 with right, and 1 with left, couldn't get my right hand to work....
And did quite a bit of work with the DB, my shoulders are KILLING today.

Followed it up with some BB Rows, not much to report here.

The Gus Lohman in June may be our next show, and it has a circus db as well C&P in 60 secs. I believe I'm good for 6-8 reps easily, maybe more by show time.

Training 4/19

Deload week, so decided to get some stone work in and have a quick one.

Front Squats
wu
135X5
185X5
225X3
275X3
275X1

Stones
238X5
270X5
325X6
296X5
270X4

Done mostly as singles, some doubles. Rested only long enough for Phil to load and unload a stone then went. Whole stone workout done in around 20 minutes.

Training 4-16

Finally got a keg and filled it with concrete and scrap. Only had enough scrap to get it to 292. But I'll take it.

oly squats
52Xwu
142X10
192X5
252X5
252X5

Just warming up

Keg loads to 47"
292X1
292X5
292X5
292X1 (working on height, as high as I could get it)X3

Tire
650X20 minutes of back and forth with Philip, TONS of flips.

Keg felt easy. Will start hitting sets of 10 next week to get ready for Missouri.

Training 4/13

CG Bench to 2 board
95X10
135X5
185X5
225X4X4
260X2
290X2
315X1

t'n'g
225X8

Fat Gripz Pullups
4 sets of 5

Fat Gripz Shrugs w/ farmers
140 X8
140X8
140X8

BB Curls
barX 200 reps, however many sets it took

OH Tricep Extensions
BarX100 reps, however many sets it took

Tricep Strength is coming back. First time since my shoulder operations going over 300 on any sort of benching, only did the 315 for that reason. This lift should continue to go WAY up as it has been. Stopped at the minimum 8 on the t'n'g set, but in 2 weeks will probably try for 30 with 225.

Training 4/12

Deadlifts
135X10
245X5
335X3
395X1
425X4X4
485X2
525X2
605X2 (raw PR, first time over 550 without a belt)
4" Deficit T'n'g
425X8

GHR
1 purple bandX10
2 purple bandsX8
2 purpleX10/1 purple X 5/bwX5

Training 4/9

Box Squats- Box set about 1/4" below parallel, w/ Buffalo bar
52X wu
142X10
252X3
252X3 Added briefs (single ply titan briefs for hip support)
302X2
342X2
342 +Purple Bands(about 70 lbs at top)X2X3

Log 13.5"
88Xwu
154.2X5 Viper
204.2X3 Viper
254.2X1 C&P
274.2X1
204.2X 3

Fat Gripz farmers (light weight for back, but working on grip and speed)
120X100'X4
120X166' turn at 100'

Training Template

I wanted to explain our training template at MVB, it is a little different compared to the standard templates everyone uses. But since employing it we have seen tremendous gains.
Our template is based on getting stronger both statically, while improving our strength speed at the same time. We base our progressions off of three week waves. We layout our program on a 4 day split.
Day 1-Posterior Chain
Day 2-Pressing/Upper Back
Day 3-Recovery/Rehab accessory movements
Day 4-Speed Strength
Day 1
In strongman competitions, posterior strength, or more specifically the deadlift is of the utmost importance. So our first day of the week is based entirely around the deadlift. The following is the wave we use, which is the same wave used in the Benni Magnusson routine.
week 1
warm up
4x4 at 70%
2x2 at 80%
back to 70%-Off of a deficit. Try to get 8 as long as you do 8 or more you go up 5kgs next week. The final set is touch and go.

week 2
warm up
4x4 at 70%
2 reps at 80%
2 reps at 90%
8+ reps at 70%-Again off of a deficit, t’n’g.


week3
warm up
4x4 at 70% +10
2 at 80% +10
2 at 90% +10
8+ with 70% +10-Again off a deficit, t’n’g.
We used Jim Wendler’s 5/3/1 progresion for an influence on Benni’s percents. We took our true maxes, and start with a projected max at 90% of our true number. If we stall out on the program, we take our current true max and start over at 90%. In doing this we have found you can operate your progression at a much lower % then your true max and continue to improve your max. Currently I am operating at about 50 lbs behind my true max on my projected max. So for example if your true max is 600, you’d start the program with a projected max of 540. After each wave we increase the projected max 5 kgs.

After the deadlifts we hit GHR’s, and a second hamstring movement, and finally abs.
Day 2
For the second day we have tried to emphasize our lockout power. Philip and I are both weaker on lockouts and have designed our program as such. So we begin our day 2 with close grip 2 board presses. We use the same progression as outlined for the deadlift, but we use press commands, and the final set is t’n’g. After this we do an upper back movement, OH strict pressing 5X5 at a low %. And follow that up with high volume triceps/biceps work for tendon strength.
Day 3
On our third day we use this as our active recovery day. We hit movements we feel have merit, but do not have a place on our other days. Each movement is supersetted with Abdominals. An example of this day would be;
Pullups/Standing Abs
Calves/Weighted Crunches
4-way Neck/GHR Abs
Shoulder Girdle movements/Leg Raises
This is not a strict day as far as movements are concerned. We simply work hard and fast to get done what we need to that week. This day is never the same week to week, and we focus on our needs at that current moment, whatever is feeling neglected or sore, we put some work into the particular body part.
Day 4
Our 4th day is our event day. We always start with speed box squats. Sometimes we use bands or chains. But we always focus on speed and work 5-8 sets depending on how we feel. We follow this up with an OH event. Usually log or Axle clean and press. But it changes week to week. We then do 1-2 moving events followed by 1 loading event.
Wave Progression
On every fourth week we take a total break from our core movements. No deadlifting, no benching of any kind. Depending on where we are pre-contest we will take a max squat of some kind, and really hammer events throughout the week. But the main key of the fourth week is that is is completely different. And we only do 3 lifting days that week.

So I’ve written a ton, I hope I’ve explained our program a little so when you all read my training posts they make some kind of sense.

Thanks,
Colin

Introduction

Welcome to Midwest Viking Barbell!

MVB is a private key gym out of Jesup, Iowa, run by me, Colin Wetlaufer. We specialize in strongman training and currently all of our members are active strongman competitors. On our blog I will talk about our training philosophies and log my own training. My lifting partner Philip J. Martin (PJ) will also log his training here. Thanks for checking us out and feel free to post or email any questions/topics.