Road to WSM....

[Ergogenomic]

I have recently joined Team Barbarian, a strongman training team situated in Toronto, Ontario. I don't plan on competing this year, however, I will in the not too distant future. Please see my thread in the Powerlifting/Strongman section for further and a link to a video of my first training session with the team.

This log will serve as an indicator of progression from strongman rookie to strongman elite

As of 2007/06/22

Incline bench: 315 x 1
Squat: 405 x 1
Deadlift: 550 x 1


2007/06/23


Today was a light implement training day as some of the team members will be competing next weekend. I didn't mind the lighter weights at all as I tweaked my right shoulder a bit during yesterday's upper body session.


warm up: various core work and glute ham raises


Atlas stones:

baby stone (not sure how much this weighs) x 2 reps

larger stone (approx. 230lbs) x 2 reps

..did I mention we were going light


Went outside for some dynamic warm ups (walking lunges, high knee running, side shuffles, etc)


Farmer's walk: (not sure but think it is at least 100ft one way)

110lbs roundtrip x 1

200 lbs roundtrip x2


Tire flip:

-800-900lb tire (not exactly sure how much it weighs)

1 flip for warm up

1 set of 4 flips in a row (GPP needs a little work as I was gassed)

1 more single (turned on my ankle wrong so that was it for me with the tire)


Appolon's axle: (clean and press)

90lbs x 3

180lbs x 1

230lbs x 1 for 2 sets

...this actually shocked me as my best clean and press (olympic bar) is 205lbs

So that's it for this session. Doesn't seem like much but these implements/events really take a lot out of you.

[Traps]

Great to see you posting a log! Throw in an occasional video if its easy for ya

[Weee]

Yeah I'm subscribing here after seeing yoru strongman video, very cool stuff!

[theara]

i'm very interested. Now we have a strongman competitor to go along with a Highland games athlete. Hopefully Sean will update his log

[Ergogenomic]

2007/06/25

For my gym workouts I will not be including warm up and acclimation sets for each exercise. Only the working sets will be outlined. This should save a lot of space in this thread.


warm up: 5-10 min fast walking on the treadmill followed by dynamic stretching for the joints involved in this workout


Standing overhead presses: (very strict as to not allow much leg involvement)

135lbs + pair of mini bands x 3 for 2 sets


Standing tricep presses:

110lbs x 5 for 2 sets


Lying dumbbell extensions:

50lbs x 10
50lbs x 7


Bentover barbell rows:

315lbs x 3 for 2 sets


Face pulls: (with rope attachment)

180lbs x 10 for 2 sets


Chinups: (bodyweight only)

10 for 2 sets


Standing dumbbell laterals (L-laterals):

50lbs x 10


Standing dumbbell hammer curls:

80lbs x 3


Ab work


Cool down: 5-10 min fast walking on the treadmill followed by static stretching of the involved muscles

[Ergogenomic]

2007/06/26

warm up: 5-10 min fast walking on the treadmill followed by dynamic stretching for the joints involved in this workout


Squats:

315lbs + pair of blue bands x 2 for 2 sets


SLDLs: (with chalk to aid grip)

405lbs x 3 for 2 sets


Lying leg curls:

180lbs x 10 for 2 sets


Seated abductions and adductions


One arm deadlifts:

135lbs x 8 immediately followed by 20sec static hold per side for 2 sets


Ab work


Cool down: 5-10 min fast walking on the treadmill followed by static stretching of the involved muscles

[Ergogenomic]

2007/06/27

Normally today would have consisted of a quick GPP session, however, due to a few factors I had a decision to make between the GPP work or a day of rest.

My obliques and overall core were still feeling a little tired from yesterday's routine in addition to the 32 degree (feels like 42 degrees with humidity) temp and the smog alert across the city.

I decided to meet half way and do a quick 10min HIIT session with the skipping rope.

Oh and in case anyone was wondering, the GPP session would have included hill runs with the sandbag.

[Vengeance]

Nice Stiffy's ,and I love seeing band work, I'm jealous you have them.

[Ergogenomic]

Just wait until I start to incorporate the chains again

[Ergogenomic]

2007/06/28

warm up: 5-10 min fast walking on the treadmill followed by dynamic stretching for the joints involved in this workout


Clean and Press: (olympic barbell)

205lbs x 2 for 3 sets

This weight seemed pretty easy but I am still trying to get used to this movement so I decided to stick with the 205 for today.


Lat pulldowns: (wide grip)

255lbs x 10
255lbs x 7

I was actually planning to rep out with 200lbs the only problem is the weight stack is 15lbs per plate (numbered 1 to 20) and I'm a retard when it comes to math. Oh well.


Good mornings

225lbs x 3 for 2 sets

Kept these light as I am planning to deadlift tomorrow.


Seated cable rows: (wide grip)

300lbs x 14
300lbs x 12


Standing dumbbell laterals: (L-laterals)

45lbs x 14
45lbs x 12


Ab work


Cool down: 5-10 min fast walking on the treadmill followed by static stretching of the involved muscles

[Ergogenomic]

2007/06/29

warm up: 5-10 min fast walking on the treadmill followed by dynamic stretching for the joints involved in this workout


Deadlifts: (chalk only)

365lbs + pair of blue bands (doubled up) x 1 for 5 sets


Lying leg curls:

225lbs x 6
225lbs x 5


Donkey calf raises:

405lbs x 20
405lbs x 15


Seated abductions and adductions


Cool down: 5-10 min fast walking on the treadmill followed by static stretching of the involved muscles


The band deadlift singles tore me up today. I would normally have included a little more core work but my lower back was quite exhausted.

[Ergogenomic]

2007/07/02

warm up: 5-10 min fast walking on the treadmill followed by dynamic stretching for the joints involved in this workout


Clean and Press: (Olympic bar)

225 x 1 for 2 sets


Standing tricep presses:

115 x 8 for 2 sets


Lying dumbbell extensions:

55lbs x 8
55lbs x 6


Bentover barbell rows:

325lbs x 3 for 2 sets


Face pulls: (with rope attachment)

210lbs x 4 for 1 set


Seated cable rows: (wide grip)

300lbs x 16
300lbs x 10
300lbs x 8


Standing dumbbell hammer curls:

80lbs x 4 for 2 sets


Cool down: 5-10 min fast walking on the treadmill followed by static stretching of the involved muscles


Did not feel strong at all today. Could have been a combination of working out 2 hours after waking up and a long day yesterday including not eating enough.

[Ergogenomic]

2007/07/05

warm up: 5-10 min fast walking on the treadmill followed by dynamic stretching for the joints involved in this workout


Clean and Press: (Olympic bar)

235lbs x 1 for 2 sets


Deadlift:

545lbs x 1


Standing tricep presses:

125 x 5 for 2 sets


T-bar Rows:

225lbs x 8 for 2 sets


Incline db Presses:

70lbs x 25

Still not going heavy on this as my right shoulder has not fully recovered from injury.


Lat Pulldowns: (wide grip)

270lbs x 8 for 2 sets


Lying dumbbell extensions:

40lbs x 20
40lbs x 16


Standing dumbbell hammer curls:

80lbs x 6
80lbs x 3


Cool down: 5-10 min fast walking on the treadmill followed by static stretching of the involved muscles


Not feeling well at all today. A combination of cold-like symptoms (likely from allergies) and not eating and sleeping enough over the past few days has taken a toll on me and made this workout more taxing than it should have been.

I'm off to Ottawa for the weekend to support my Barbaric brothers who will be competing at the Ontario Strongest Man.

[NiteHawk]

For not feeling well, still some darn good lifts.

I know the feeling on not getting much sleep and training. I was like that for a large part of my contest prep... it was taxing. Hang in there.

[Vengeance]

Good work.

[Ergogenomic]

Last week was an off week from resistance training. I decided to join a friend who runs a weekly conditioning boot camp and ended up straining my left hamstring while sprinting. Unfortunately, this injury will keep me from working my lower body and most standing movements as the hamstrings play a big part in stabilization. I am hoping for a speedy recovery and perhaps be able to train lower within the next 2-3 weeks.

Anyway, I have re-evaluated my goals and have set out a plan of attaining them. My selected goals are as follows:

Current:

Weight: 250lbs - pretty decent bf%
Deadlift: 550lbs - chalk only
Clean and Press (Olympic bar): 235lbs

Goals for January 1, 2008 (approx. 23 weeks):

Weight: 260lbs with a decent bf% (for aesthetic purposes)
Deadlift: 605lbs - chalk only
Clean and Press (Olympic bar): 275lbs

Goals for July 17, 2008:

Weight: 275lbs with a decent bf% (for aesthetic purposes)
Deadlift: 675lbs - chalk only (may consider using a belt)
Clean and Press (Olympic bar): 315lbs


Obviously I would like to improve in all areas but my pulls and clean and presses are what I really want to bring up. The January 1st goals are very attainable in my opinion. The July 17th goals, however, I have set a bit high but I will push hard to see what I am capable of.

I will be following a Westside style routine (plus a strongman events day) with plenty of band and chain usage. I am also going to try out some power cleans with bands and see how that goes. If I find them to be useful, I will keep them in the routine.

[Ergogenomic]

2007/07/17

As stated in the above post, I am currently nursing a hamstring injury. I will continue to train upper body in the mean time.

I also realize that the Westside methods pertaining to bench pressing are geared towards the flat bench. I have had a long history of problems with the flat bench that lead to shoulder or chest injuries. I don't know the exact cause whether it be muscle imbalances, poor form, or physiological issues related to the mechanics of the movement. Instead of taking the time to find out the source of the problem and correct it, I have opted to stick with the incline presses, which have not caused me any problems.



warm up: Dynamic stretching of joints involved in workout followed by 2 sets of high rep incline bench (bar only) to get the blood flowing.


Speed incline bench press:

135lbs + a pair of mini bands x 3 for 9 sets


Standing tricep presses:

135lbs x 5 for 3 sets


Lying dumbbell extensions:

55lbs x 8
55lbs x 6


Seated front presses (shoulders):

135lbs x 10 for 2 sets

This is the first time I have done these in about 3 years. I have never liked the feeling of the movement while seated so I kept it light today.


Chinups:

BW + 50lbs x 6 for 2 sets


Seated cable face pulls:

180lbs x 10 for 2 sets


Standing dumbbell hammer curls:

85lbs x 4 for 2 sets


Wow, I didn't realize how many exercises I was limited to (especially if I wanted to go heavy) while trying to avoid activating the hamstrings. Taking them out of the picture is a huge blow to a strength routine.

[Ergogenomic]

2007/07/18

warm up: 5 min fast walking on the treadmill followed by dynamic stretching for the joints involved in this workout


Lat pulldowns:

165lbs x 25
165lbs x 18
165lbs x 12


Incline db bench press:

70lbs x 25
70lbs x 16
70lbs x 10


Standing dumbbell laterals (L-laterals):

30lbs x 25
30lbs x 20


Cool down: 5 min fast walking on the treadmill followed by static stretching of the involved muscles


Just a little extra workout to get the blood flowing for recovery, hypertrophy, and some GPP. This workout lasted about 20min total including warm-up and cool down. As you can see by the way my reps decrease, my anaerobic threshold needs some improvement.

[jlozan84]

Damn bro, hammy injuries suck. Hope it heals up fast.

Any idea what caused it? I know you said sprinting, but do you think it was just cold or wasn't stretched out enough?

[Ergogenomic]

Thanks bud. I think the injury was due to a lack of training. I mean, you can see from my SLDLs above that my hamstrings possess some decent strength. It is just that my cardio training typically consists of sled pulls, skipping, and/or hill runs with the sandbag. During those sessions my legs do not extend fully in stride due to the resistance (sled or sandbag). From this, I believe it is both a flexibility and strength issue whereas I am not strong enough at full stride. I will definitely place on emphasis on training this weakness when I recover.