Bigger Stronger Fatter

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ralst
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Re: Pain and Glory: getting ready for my first strongman contest

#16 Postby ralst » Sat Aug 02, 2008 10:46 am

8/2/08

Heading out of town for the day so went in early for a solo session. Powerhouse was closed :( Had to lift at the shiny gym as a result. Still got a pretty good workout in.

18" DL (thinking about it now, this may have been more a 20" DL...) Snuck in some chalk to help grip the slippery bars
5 X 135
5 X 225
1 X 275
1 X 315
1 X 365
1 X 405
3 X 2 X 455 PR, except possibly the wrong bar height due to being at the wrong gym :)

Jerk
10 X 45
5 X 95
2 X 135
1 X 155
1 X 175
1 X 195
1 X 205
1 X 215 PR, except way too easy to call it that. Nervous about misses w/o bumpers, so stopped there.

Finished with a couple pump sets of hammer curls and cg bench.
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ralst
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Re: Pain and Glory: getting ready for my first strongman contest

#17 Postby ralst » Mon Aug 04, 2008 6:24 pm

8/4

Axle Clean & Press Weights in kilos
3 X 45
3 X 5
2 X 65
1 X 175
1 X 85
1 X 95 - Big PR, because I never really got the clean before. They're still ugly, but they work :)
f X 99 kg - got the clean, missed the press

Power Shrug
5 X 135
5 X 225
5 X 275
straps:
5 X 315
5 X 365
10 X 315

Squat
5 X 45
5 X 135
12 X 230 Rep PR

Bent-Over Row
8 X 45
8 X 135
12 X 185

Completely spent after the squats. Couldn't bring myself to do abs today.

Uploading a video of training from the last week or two.
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ralst
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Re: Pain and Glory: getting ready for my first strongman contest

#18 Postby ralst » Mon Aug 04, 2008 6:37 pm

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Re: Pain and Glory: getting ready for my first strongman contest

#19 Postby ralst » Wed Aug 06, 2008 7:58 pm

Hey, thanks all, I appreciate the comments :)

8/6/08

Bench
3 X 8 X 45
5 X 95
5 X 117
paused:
2 X 135
2 X 157
1 X 185 - ok
1 X 195 - ugly
1 X 185 - better

2-Board
3 X 185

3-Board
2 X 195
1 X 207
3 X 217
3 X 222

Bent-Over Row Underhand grip
10 X 45
10 X 95
10 X 135
2 X 10 X 157

Hill Sprints X 10
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Re: Pain and Glory: getting ready for my first strongman contest

#20 Postby ralst » Sat Aug 09, 2008 7:51 pm

Cheers Bronco :)

8/9/08 Two weeks till the contest

Big old group of us training today. Highlight of the events was Mark, a under-200 lb competitor, doing a 30' run with 315 farmers.

Safe Press
lots X 90
6 X 130
5 X 150
3 X 178
3 X 208 PR. Meant to have 198 here, but accidentally left an extra 10 lb plate on one side.
3 X 218 PR, and a couple closes misses too. More in there.

Also took the chance to (semi) accurately weigh the yoke. We've been thinking it weighed 90 lbs empty; that's pretty much dead on, the scale said about 87 lbs but close enough. The contest weight will be 200 or 210 (still haven't posted finalized weights), so I'm thinking I should be good for around 5 reps.

Farmer's Walk Disappointing today :?
runs with 125, 175, and 225/hand, along with some pushes with the new prowler.
Then tried 265, ten pounds under contest weight. Two pickups on the first attempt, made it a grand total of...three feet :( Left grip just wouldn't hold. Tried again a few minutes later (after a couple other guys did runs with 315) and, again with two pickups, made it about ten feet. This is going to give me trouble at the contest, as my grip strength seems to be regressing, not improving.

18" DL
5 X 135
5 X 225
2 X 315
1 X 365
1 X 405
1 X 455
1 X 500 PR. Not sure if I hitched it or not, but it won't matter at the contest. It was a damn hard lockout, but I got it.
f X 500 nothing left

Did several more runs with the prowler. It's brutal.

Bodyweight is spot on for the contest, I was 230 lb today in mid-afternoon.

- Eric
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Re: Pain and Glory: two weeks out

#21 Postby ralst » Tue Aug 12, 2008 5:53 pm

8/12/08

I had planned to take the Conan's Wheel for one last spin before the contest, but a big shipment of new equipment just arrived at the gym and it was in pieces all over the floor. Not enough space to do Conan's, so I hemmed and hawed and finally settled on Power Cleans. Then I changed my mind and did full clean and jerk:

C & J Weights in kilos
2 X 1 X 50
1 X 60
1 X 70
f X 80 + 1 X 80 (didn't commit to getting under the first one)
1 X 90
f X 100 - made the clean, a PR, but missed the jerk
1 X 100 - ugly clean, my front squat isn't strong enough to handle much more than this, but I made it. Slight pressout with the right arm on the jerk

High-Bar Squat Inspired by Krypto, but not as strong, or as tough (insane) :)
10 X 45
10 X 95
10 X 135
10 X 185
Then a giant set, or whatever it should be called - no rest other than loading and unloading plates:
1 X 205, 1 X 225, 1 X 245, 1 X 265, 1 X 245, 1 X 225, 1 X 205, 5 X 185

These killed me. The high bar position throws me forward quite a bit, the 265 was damn near a max effort.

DB Row
6 X 80
3 X 5 X 100

Ab Pulldown
10 X 100
10 X 120
2 X 10 X 140

Two pullups and some chinups.

Prowler
3 X 40 yd, down and then back, alternating between the high and low handles X 100 lb

I don't know why I was so eager to get to use this thing. It sucks, and I'm sure with a little more motivation another sprint would have seen me vomiting out front of the gym :)

- Eric
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Re: Pain and Glory: two weeks out

#22 Postby ralst » Thu Aug 14, 2008 7:03 pm

8/14/08

News: The Farmer's Walk at the contest is gone. Vanished. In it's place...frame carry, for the same distance (30'). It'll be 560 lb for my weight class. So after hearing this I decided today to do some:

Frame Carry (well, Trap Bar Carry, but close enough)
4 X 8 yd X 145 lb
2 X 8 yd X 245
2 X 8 yd X 295
Realized here that there was no way I was going to be able to trap bar dl 560 off of the floor. Threw the bar up on some blocks (14"-15" pickup) and continued:
1 X 355 pickup only
1 X 445 pickup only
1 X 495 pickup only
1 X 2 yd X 495 - had the handles gripped off-center and the weight came forward on me. Lost it.
1 X 8 yd X 495 - if there had been enough room inside, I could have made the full contest distance. It's not the contest weight, and I don't know how thick the handles will be or how high the pickup, but I think I'll have a better chance with the frame carry than I did with the farmer's. Only problem is that if I finish the distance with the frame, I'll have to flip the tire - and I haven't been practicing that at all :?

Tire Flip
4 sets X 10 flips

Good cardio, but the tire at the gym is too small to really be much else. I'll see if I can get somewhere that has a 800lb or so tire this weekend, or maybe next Monday, to try and figure out how to flip them properly.

Glute-Ham Raise
Lots. First time doing these, the machine just arrived at our gym. Along with two top-class power racks and a competition bench, all with band attachments. Sweet :D

Finished with some GHR situps and a few sets of DB hammer curls, as my bicep was protesting a bit during the frame carries.

- Eric
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Re: Pain and Glory: getting ready for my first strongman contest

#23 Postby ralst » Sat Aug 16, 2008 3:04 pm

8/16/08

Last real training day before the comp.

Tire Flip
4 X 3 flips X 525 lb tire
2 X 5 flips X 525 lb tire

12" Log strict
3 X 113
5 X 113
2 X 138
1 X 153

Safe Press
5 X 90
5 X 130
3 X 150
3 X 170
2 X 190
2 X 200 easy, technique felt a little off though

Conan's Wheel Contest weight
1 1/2 revolutions @ 550
1 3/4 revolutions @ 550
2 1/4 revolutions @ 550 - PR, I think.

Tire Flip
4 X 1 flip X 800 lb tire

Done.
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Re: Pain and Glory: getting ready for my first strongman contest

#24 Postby VeganEssentials » Mon Aug 18, 2008 3:10 am

Looking good, Ralst! Keep up the excellent work, and best of success come contest time!
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

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Re: Pain and Glory: getting ready for my first strongman contest

#25 Postby John V » Mon Aug 18, 2008 10:27 am

Keep up the good work!
an evolving primate

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ralst
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Re: Pain and Glory: my first strongman contest

#26 Postby ralst » Sat Aug 23, 2008 11:19 pm

Thanks to both of you :)


Comp done. I finished tenth out of eleven competitors - so not last :D

Safe Press - 210 lbs for reps. Made 3 reps.

Medley - 550 frame carry/600 lb tire for 3 flips/push a truck. Finished; the frame was a joke, all my worries were for nothing. The tire was easy. The truck (hummer) was real tough to get started but I finished with a few seconds left on the clock.

Silver Dollar Deadlift - max weight. I made 460 and 510, missed 535. The guy who won my weight class made 900 lb :shock:

Conan's Wheel - bombed this :oops: The implement was a lot thicker than the one I've trained with, so I might have had it positioned badly, or something. Not sure what happened, but only made it three steps. Far cry from 2 1/4 from last weekend's training, but at least I did well enough on the other events.

The Tombstone Load was canceled. I was unclear on whether this was because the implements weren't ready or time constraints or both, but the contest ended up with only four events.

It was a good experience :D Can't wait for the next one!
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Re: Pain and Glory: my first strongman contest

#27 Postby John V » Sun Aug 24, 2008 8:34 am

Good job! We'll all be watching your progress. Keep it up.
an evolving primate

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ralst
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Re: Pain and Glory: my first strongman contest

#28 Postby ralst » Sun Aug 24, 2008 11:25 am

Cheers John

Here's the contest vid:

Last edited by ralst on Sun Aug 24, 2008 11:26 am, edited 1 time in total.
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Re: Pain and Glory: my first strongman contest

#29 Postby John V » Sun Aug 24, 2008 11:40 am

Thanks for the video. Fun stuff!
an evolving primate

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Re: Pain and Glory: my first strongman contest

#30 Postby Fallen_Horse » Wed Mar 04, 2009 2:15 am

MOAR!
Learning how to be compassionate, gain wisdom, and love life.


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