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MT77's LW Strongman Log

Discussion in 'Fitness Journals' started by MT77, Sep 11, 2010.

  1. MT77

    MT77 Active Member

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    I'm training for a NAHA event coming up in 3 weeks. I've got just enough time to squeeze in another 5/3/1 cycle and build some more power while working in some of the event specific practice in my accessory work.

    This will be my 3rd strongman contest. My first one, last October, was a NAHA event very similar to the one coming up. I won the first 2 events and then made several technical mistakes which gave me a 3rd place finish overall. My second contest was a NAS contest, "Motor City's Strongest Man" this April. It was a really heavy show, with a very tough field. Again, a few rookie mistakes put me at the bottom of the pack, but even if I had performed my best that day, I would have barely squeaked into the top 10. I had fun, met a lot of amazing athletes, and renewed my determination to hit the gym and get stronger.

    I really would like to finish in the top 3 this time.

    I train at home, Tuesdays & Thursdays after work and Saturday mornings. I've got a training partner, my buddy Mike, that makes it over about once a week - he's pretty unreliable. I have a power rack which allows me to do squats and bench without a spotter as the safety pins can be set to keep me out of trouble, so training alone isn't a big deal. I've got a variety of toys which I've made over the past couple years - thick bars, farmers handles, a WFH (weight for height) implement, an axle, a keg, a 240lb atlas stone, and about 700lbs in plates.

    Current stats:
    Age 32, turning 33 next week
    BW is about 191 right now, trying to bulk up to 200 in time for the show. Last fall I bulked with a lot of crap food - this time I'm eating much cleaner and I'm already noticing the benefits.

    Current diet:
    Meal 1: 1 cup egg beaters + 2 whole eggs, 3/4 cup oatmeal, 1/2 grapefruit or 1 banana
    Meal 2: 2 scoop protein shake with water, 5g creatine
    Meal 3: 6oz lean protein (usually chicken), 6oz brown rice
    Meal 4: 2 scoop protein shake with water
    Meal 5: 6oz lean protein, salad / veggies or otherwise sensible dinner
    Meal 6: 6oz lean protein / yogurt

    Current supplements:
    Protein - Optimum Nutrition Gold Standard Whey (almost gone, will probably switch to something from True Protein)
    Creatine Monohydrate - Bodytech (the only straight creatine I could find at my local Vitamin Shoppe, probably junk, but its almost gone too - will probably switch to something from True Protein)
    Glucosamine - 2 capsules before bed
    Multivitamin - One-A-Day Pro Edge before bed
    Vitamin D - extra 2000IU before bed
    Omega 3, 6 Fish Oil - 1200mg with breakfast, 1200mg before bed
     
    #1 MT77, Sep 11, 2010
    Last edited: Sep 11, 2010
  2. MT77

    MT77 Active Member

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    For this 5/3/1 cycle, I've calculated my working sets based on the following "max" weights:
    Bench 250, DL 425, Squat 405, Standing Strict Press 150
    I haven't done standing strict presses in a long time, so 150 is probably low (I recently push-pressed 220), but thats OK - I'll just end up doing more reps on the final working set. In fact all of these numbers are still well below my actual 1RMs, but thats how 5/3/1 works - you start low and increase these numbers by 5 or 10lbs per cycle and continue to make progress. Along the way I'll set numerous rep records, which is fun, and keeps me motivated.

    Saturday 9/11
    5/3/1 week 1 day 1
    BW 191

    Bench
    45x15
    135x7
    165x5
    190x5
    215x10 PR

    Incline Bench with 5lb imbalance (extra 5lb plate on one side)
    160 x 8 x 4 sets
    (done as left +5, right +5, left +5, right +5)

    DL
    135x5
    225x5
    280x5
    320x5
    365x12 PR

    Keg carry SS stiff legged keg deadlift
    160lb x 50' + 8 stiffs
    3 sets

    Hams and glutes and low back are trashed. This is going to be really good for me and should help my keg loading time dramatically.
     
  3. BJ

    BJ Active Member

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    Welcome to the journals brother! Hope that they prove as beneficial to you as the have to me... look forward to following your progress :tu:
     
  4. George

    George Senior Member

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    Hey MT, good to see another person from the Detroit area on here (I'm currently in E. Lansing doing school stuff, though).
    I just looked at the event list for the NAHA contest. Sounds like a ton of fun. :dreamy:
     
  5. MT77

    MT77 Active Member

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    Thanks BJ, and George. I'm really looking forward to the contest. I'm going to be very well prepared, barring injury in the next few weeks.

    Tues 9/14
    5/3/1 week 1 day 2
    BW 192

    Squats
    135x10
    225x5
    265x5
    305x5
    350x9 (got 10, but I cheated myself on depth on the last one, so I won't count it)

    DB Bench
    80s x 8 @ 20*, 40*, 60*, 40*, 20*

    Braemar Bands - an exercise I developed to work the muscles involved with throwing the Braemar stone, but indoors. I take my two green Iron Woody bands and loop them together, anchor one end low on my rack, and hold the free end in the palm of my hand. I then take my throwing stance and practice the motion. Because the resistance increases as I extend my throwing hand outward, this exercise really helps develop explosiveness. I think it will really help me in that event.

    Face pulls, shoulder stretches
     
  6. MT77

    MT77 Active Member

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    Thurs 9/16
    5/3/1 week 1 day 3
    BW 192

    Standing Strict Press
    45x10
    85x5
    100x5
    115x5
    130x10 ~1RM 169, or ~50lbs less than I can push press. Lots of room for improvement here.

    DB Snatch
    50x10 per hand
    55x10 per hand
    55x10 per hand starting from ~14", simulating starting height of a WFH pull. These are harder in much the same way that a hang clean is harder than a power clean.

    WFH practice
    Felt like I was in the 12-13' range today. Want to clear 14' at the contest.
     
  7. dejavued

    dejavued Senior Member

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    :wave: hey there. cool log. i'll definitely be following along. :dreamy:

    :love: ur "toy" collection.

    good luck in 3 weeks. i love that you're pretty small for a strongman. :tucool::tucool:

    :nod: definitely. looks like u picked em just right if u're hitting 10 reps on your final set on 5/5/5 day. :tucool:
     
  8. MT77

    MT77 Active Member

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    Thanks! Not sure how to take the "pretty small" comment, but yeah, compared to pros like Derek Poundstone and Phil Pfister, I'm small. But compared to the other guys in the LW class (200lbs and under), I'm just right. ;)
     
  9. dejavued

    dejavued Senior Member

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    :lol: yeah i just meant small as in being decently under the 200 lb mark.
     
  10. MT77

    MT77 Active Member

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    Saturday 9/18
    5/3/1 week 2 day 1
    On vacation at Shanty Creek Resort, Bellaire MI - nice assortment of free weights, pretty much had them to myself.

    Bench
    135x5
    135x5
    180x3
    200x3
    230x8 w/spot

    Inc Bench
    155x8 x3 sets

    DL
    135x10
    225x5
    300x3
    340x3
    385x8

    SLDL
    185x10 x2 sets

    Abs

    DB Snatch
    85x1 L, x1 R
    90x1 L, x1 R
    95x1 L, x1 R
     
  11. MT77

    MT77 Active Member

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    Tuesday 9/21
    5/3/1 week 2 day 2
    BW 192

    Spent about 2.5 hours in the car today, really sapped my energy. Wasn't feeling it today.

    Squat
    135x10
    225x5
    front squat 225x1
    285x3
    front squat 315x1 http://www.youtube.com/watch?v=jMimOWBTXtQ
    325x3
    370x6

    DB Bench
    80s x8 @ 20*, 40*
    80s x7 @ 60*, 40*, 20* <-- wanted 8, didn't have it today

    Braemar Practice
    4 throws

    Farmers
    200 per hand x 120' with a turn at 60', decent pace

    Breakfast has changed to 1/2 cup egg beaters + 2 whole eggs, 3/4 cup oatmeal, and a banana. 6 eggs every morning just became too much.
     
  12. Rogozhin

    Rogozhin Active Member

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    Huge front squat, nice work and nice vid. :tucool:
     
  13. Will13

    Will13 Active Member

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    Awesome front squats, great video. Looking forward to following your journal, I grew up watching strongman back in the UK, love the brutal functionality of it! Good luck....you've inspired me to get back to my front squats tomorrow!
     
  14. BJ

    BJ Active Member

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  15. MT77

    MT77 Active Member

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    Thursday 9/23
    5/3/1 week 2 day 3
    BW 192

    Strict Press
    45x10
    95x5
    110x3
    125x3
    140x10
    According to my calculator, this is approximately equivalent to a 1RM of 182, so I rested a few minutes and tried 175.. No go.

    DB Snatch from 14"
    55x10 per hand, x3 sets

    WFH practice - really felt good today

    Braemar - threw a couple ~27', but my stone is a couple pounds light.
     
  16. BJ

    BJ Active Member

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    Matt... seriously... I cannot believe how friggin' strong you've gotten. You were such a scrawny little dude in college... just goes to show that people change!

    Keep pushing man... you're AWESOME!
     
  17. MT77

    MT77 Active Member

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    Thanks BJ. Like anything, it just takes time and effort. I don't think I've missed more than 3 workouts in the 2 years I've been training. And I've really put all my focus on strength without any concern about appearance or weight or cardio. That makes a big difference. Most folks will try to compromise, which will hold you back. I just want to find my limit, and I'm not there yet!
     
  18. BJ

    BJ Active Member

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    What kind of rep/set protocol have you been following to add that much strength over a 2 year window?
     
  19. MT77

    MT77 Active Member

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    I started off by reading Dinosaur Training, which promotes things like heavy singles, partial reps (lockouts), and 5x5. Since then I've done several 5/3/1 cycles and variations. I really think the SM stuff has helped a lot, including farmers. Any time you load your frame with heavy weight your body will adapt. I've done squats with 3" ROM with 500+lbs just to feel the weight on my shoulders.
     
  20. BJ

    BJ Active Member

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    Can you elaborate on a 5/3/1 cycle? (Sorry... I have no clue)
     

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