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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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    5/3/1 e-book: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2976
    In a nutshell it provides a structured periodization scheme where you train progressively heavier / fewer reps for 3 weeks, take a light week, then start over again with slightly heavier weights. I could give you the spreadsheet I created but without reading the e-book it won't make much sense. The e-book was actually a very good investment IMO and I've referred back to it several times for inspiration.

    Edit - I had the wrong link up there before, this is the correct one for the e-book..
     
    #21 MT77, Sep 24, 2010
    Last edited: Sep 24, 2010
  2. BJ

    BJ Active Member

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    I'd be interested in seeing your progress over time... 2 years seems very quick to me to be lifting the amounts of weight that you are :bow:
     
  3. MT77

    MT77 Active Member

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    You'd be surprised what one can accomplish when they make strength training their 100% focus. And besides, its not like I was super scrawny before I started. I was a class A state ranked track athlete in high school - I used to do tons of lower body work and plyo.

    Sat 9/25
    5/3/1 week 3 day 1
    BW 191

    Bench
    45x15
    135x7
    190x5
    215x3
    240x5 PR
    255x1
    265x1
    275x1 PR

    Bench w/ Green Band assist (~75lbs in the hole, ~25lbs at lockout)
    315x5, x4

    Incline Unbalanced Bench
    155 +5Lx8, +5Rx8
    155 +8Lx8, +8Rx8

    DL
    135x10
    225x5
    320x5
    365x3
    405x7 PR
    455x1 PR

    Keg Carries
    160lbs x 50' x 3 runs

    I've been looking forward to going all out today, because I knew this would be my last heavy day before the contest. I really wanted to push the limits and my biggest fear was getting injured. Fortunately, I got through with just a tight glute and some sore ribs. The PRs give me lots of confidence going into a deload week to rest up and prepare for the contest.
     
  4. MT77

    MT77 Active Member

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    Tuesday 9/28
    Deload Day
    BW 193

    2 more workouts till the NAHA event, making them light so I can fully recharge the batteries by Saturday.

    Squats
    135x10
    185x10
    225x5
    275x3
    315x2

    DB Inc Bench - focus on explosiveness without stretch reflex
    35s x8 @ 20*, 40*, 60*, 40*, 20*

    Braemar practice
    A few in the 27' range with my light stone, 22' range with my heavy stone. The competition weight is 22lbs which is somewhere between. I'm getting the hips more involved, throws feel good.

    No Farmers practice, too wet outside.

    One more workout (Thursday) where I hope to put the finishing touches on my WFH technique.
     
  5. BJ

    BJ Active Member

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    Good luck on your competition! I'm looking forward to hearing the results.
     
  6. MT77

    MT77 Active Member

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    Thursday 9/30
    5/3/1 week 3 day 3
    BW 192

    I took it easy on Tuesday, but decided to properly finish my 5/3/1 cycle with today's primary movement, since shoulders and tris heal quickly, and there isn't an overhead event this weekend.

    Military Press
    45x10
    95x5
    115x5
    130x3
    145x8

    DB Snatch from 21" platform
    55lbs x10 per hand x2 sets

    WFH practice, about 6-7 throws per hand. Working on consistent release / trajectory.
     
  7. George

    George Senior Member

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    Have fun at your competition tomorrow!
     
  8. MT77

    MT77 Active Member

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    Back from the competition - took 1st in the LW (under 200lb) weight class!! The weather sucked. Low 50s and a light rain pretty much all day.

    Braemar stone
    Basically shotput but with an odd shaped 22lb rock. Feet must be stationary prior to the release (no glide allowed). Got 25'5", which is about a 2' improvement over last year.

    Farmers walk
    200lbs per hand, 100' with a turn. These were I-beams with handles welded to the top. The handle diameter was slightly larger than the ones I practice with at home, and carrying them on an uneven grass surface made it harder. I finished the course in 27.88 seconds despite 3 drops.

    Caber toss
    The first guy to throw the caber broke it in half, so all competitors had to use the only other caber they had, which was a beast. I actually got 2 throws for score, one at 10* and the other at 30*. That was better than several of the middleweight guys.

    Keg load
    Object was to load 5 kegs onto the back of a flatbed tow truck as fast as possible. The deck height was 52". Kegs weighed 120, 140, 160, 180, and 200. I got the first two up in one motion, and did the last three like a stone load - lap it first, then grip the back side of the flanges, and squeeze it into your chest / stand up / pop it onto the trailer. Finished in 27.21 seconds.

    Weight for height
    Kinda like a kettle bell swing, with an object that weighs 42lbs, with the goal to throw it overhead over a bar that gets raised higher and higher each round. I cleared 10', 11', and 12' (on the 2nd try) but missed 13 on all 3 attempts. I had the height, just not the right trajectory.

    Deadlift for reps
    Lightweights used 350lbs, with the goal being as many touch and go reps as you can get in 60 seconds. The judge told everyone beforehand that he would not allow us to hitch the weight up our thighs, which is usually allowed in strongman to let you eek out a couple more reps. I got 16 clean reps in 42 seconds, but the lockout on the last one took a lot out of me because I avoided the hitch. I knew I could have done 2 more if I hitched it, but they would not have counted them, so why kill myself - I stopped with about 18 seconds on the clock.

    All in all, a great day!!
     
  9. dejavued

    dejavued Senior Member

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    hell yeah!!! congrats.

    16 reps @350 in 42 seconds. DAMN! :dreamy:
     
  10. chicanerous

    chicanerous Elite Member
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    Great work! :tucool:
     
  11. BJ

    BJ Active Member

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  12. MT77

    MT77 Active Member

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    Thanks everyone. Time to take a few deload days, reset my maxes, and begin another 5/3/1. I think I'm closer to a 500lb deadlift than I give myself credit for. Maybe that will be my focus and I'll structure my accessory lifts accordingly. I'll chew on that for the week and come up with a plan.
     
  13. Rise

    Rise Active Member

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    nice job on the 1st place finish! so what comes next?
     
  14. MT77

    MT77 Active Member

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    I haven't spotted any contests in the next few months, so I'm back to my longterm goal of a 1200 lb combined raw total. Currently I'm at 275 / 415 / 455 = 1145. I'd like to add 10lbs to my bench, 20lbs to my squat, and 30lbs to my deadlift. That would get me to 1205. Or maintain my bench and squat and focus on attaining a 500+ deadlift. I think that sounds more appealing; I'm really becoming a huge fan of deadlifting.
     
  15. Rise

    Rise Active Member

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    Nice. Based on your bench and squat numbers, it seems like you could probably gain close to 55# on your deads alone, "easy." I forget what program it was but I had to do 2x15 deadlifts twice a week progressing by like 5 pounds each time I performed them (maybe it was mastover's breathing squat routine) and my 1RM sky-rocketed. I was doing 15x225# and my old PR's became a joke... might be something to look into. if you search for "breathing squat program" or some variant of that, you'll probably find the work out. I have a feeling you'll be able to do 500#+ in a few months if you work on them.
     
  16. MT77

    MT77 Active Member

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    Thanks. I've pulled 500 in the rack from a bar height of 18", just below the knees. This was a few weeks ago. I've pulled 550 from the next pin up, which is about 21". So yeah, it's definitely within reach. I'm going to stick to my very low volume routine, but add some Dl specific accessory work, like deficit pulls with bands, on Tuesdays.
     
  17. MT77

    MT77 Active Member

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    OK, I think I've finalized my new splits for the next 5/3/1 cycle which will officially begin with this Saturday's workout. I'll test out Tuesday's and Thursday's routine with reduced effort as I finish out this recovery week.

    Saturday
    Flat Bench - sets & reps per 5/3/1 based on a 1RM of 265
    Incline Imbalance Bench - 155(+8) x 8 x 4 sets
    Deadlift - sets & reps per 5/3/1 based on a 1RM of 450
    Rack Pulls - 455x3 @ 18", 455x4 @ 21", 455x5 @ 24"
    Abs

    Tuesday
    Front Squats - sets & reps per 5/3/1 based on a 1RM of 315
    Incline DB Bench - 75s x 8 @ 20*, 40*, 60*, 40*, 20*
    4" Deficit DL with bands - 135+Greens x 8 x 3 sets
    Cable Rows - 122 x 15 x 3 sets, various grips

    Thursday
    Standing Strict Press - sets & reps per 5/3/1 based on a 1RM of 165
    DB Snatch - 80 x 5 (per hand) x 3 sets
    Chins - BW x 10 x 3 sets

    Questions / comments / concerns?
     
    #37 MT77, Oct 5, 2010
    Last edited: Oct 5, 2010
  18. MT77

    MT77 Active Member

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    Tuesday 10/5
    Deload Day - trying to keep intensity below 70% effort

    Front Squat
    135x10
    185x5
    225x5

    Incline DB Bench
    75s x 8 @ 20*, 40*, 60*, 40*, 20*
    Exceeded my 70% effort threshold, but chest and tris recover quickly.

    Deficit DL with bands
    135+Green Bands x 8 x 2 sets
    With today's setup, it felt like the bands added about 150lbs at lockout. I will be modifying my platform to get more band tension before next Tuesday, and will do the 3rd set. Stopped at 2 because this was intended to be a light workout.

    Cable Rows
    100 x 15 x 3 sets
    Will resume 122lbs next week.
     
  19. MT77

    MT77 Active Member

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    Thursday 10/7
    Deload day - trying to keep effort below 70% still

    Military Press
    45x10
    95x5
    110x5
    125x5
    145x7 <-- exceeded my 70% limit, felt like 90%. Left 1, possibly 2 in the tank. I'll do the same rep scheme next Thursday and give it a go.

    DB Snatch
    85lbs x 5 per hand (alternating), x 2 sets
    These were done with only a couple seconds pause between reps as I switched hands, and really got me breathing heavy. I think I'll improve my conditioning by incorporating this full body explosive movement into my routine each week. I'll do 3 sets next week.

    Pullups
    BW x 10 x 2 sets
    I'll do 3 sets next week.
     
  20. Phoenix

    Phoenix Active Member

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    Congratulations on doing so well in the strongman comp.

    I have a copy of the 5/3/1 book and have been meaning to read it. How long have you been using the system for?
    Dinosaur training is a good book as well the training in it is as honest as it can get.
     

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