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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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    Finally sat down with a calendar and put a plan together to prepare for the contest on May 4. Turns out that's like 19 weeks away. So I'll finish the Juggernaut method (12 more weeks), take a deload, and then try the cube method for strongman for 6 weeks leading up to a deload before the event.
     
  2. MT77

    MT77 Active Member

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    Monday 12/24

    JTS 8's accumulation squats

    FSQ
    warmups not listed
    235 x 5 x 7 sets, 75 sec RI
    235 x 12

    Bulgarian Split Squats
    25lb DB, 15R, 15L x 2 sets

    Hurdle jumps, other misc stuff

    Wednesday 12/26

    JTS 8's accumulation bench

    Bench
    warmups not listed
    205 x 5 x 7 sets 75 sec RI
    205 x 16

    V-bar rows
    75x10
    100x15
    100x20

    Bench using new Mark Bell Slingshot (Xmas present)
    225x3
    245x3
    265x3
    285x3
    305x3
    325x3
    345xF

    Bunch of band rows, tricep work, flyes, etc.
     
  3. MT77

    MT77 Active Member

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    Friday 12/28

    JTS 8's accumulation deadlifts

    Main working set up to 335x11. Disappointed; should have gotten like 16. This was after 7 sets of 5 with 75 second RI, so perhaps I was just fatigued due to poor nutrition.

    18" rack pulls
    335x5
    405x5
    455x1 caused discomfort in low back; stopped here. Also skipped any further accessories. Bad day overall.

    ----------------------

    Tuesday 1/1/13

    JTS 8's intensification front squats

    Main working set up to 265x12. Reasonably happy with this; 1RM 379 or so.

    Did some back raises (laying face down on a bench with my waist at the end of the bench, partner holding my ankles). Few sets of 10, added 10lbs on the last set. Will try to include these more often.

    Low back was really sore Wednesday and still hurts today (Thursday) - not sure if it was the back raises or squats or still hurt from last week's deadlifts, but I've got an appt to see the chiro this afternoon. Hopefully Tim can fix it up.
     
  4. MT77

    MT77 Active Member

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    1/2/13 - started new diet - Keifer's Carb Back Loading. Going to do what he calls a "density bulk". Reduced carbs on my off-day (Wednesday) and my BW was 206.2 Thursday AM. Looking forward to slamming high glycemic index carbs tonight after a big bench day. Over the next 6-8 weeks or so I hope to gain 10lbs or so and reduce BF down to 15% or so.

    Also looking forward to my body adapting to training on low carbs. Keifer's book states that three things happen:
    1-After adjusting to a low-carb diet, the body releases adrenaline faster and muscle cells react stronger than when on a standard carb-based diet.
    2-Psychomotor performance increases, which is the ability to perform coordinated movement, even under load.
    3-The nervous system fires with greater amplitude than normal, allowing maximum contraction strength.
    The combination of these 3 benefits he calls the "Hulk Effect". We'll see how that works out for me.
     
  5. MT77

    MT77 Active Member

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    Thursday 1/3 - JTS 8's intensification bench

    JTS Warmup

    Bench
    45x15
    135x8
    190x3
    215x3
    230 x 3 x 7 sets, 230 x 15 (2 min RI). ~1RM 343 on 2 minutes rest after doing the other working sets on short rest at the same weight. I'll take that.

    DB Rows
    40 x 25L, 25R
    85 x 20L, 20R
    85 x 20L, 20R

    Incline Bench
    185x15 wide grip
    175x15 less wide
    165x13 standard grip

    Cable Rows
    75x25 close neutral grip
    75x25 std grip
    100x15 close neutral grip

    For some reason this workout took almost 2.5 hours. I guess Lee and I were shooting the shit too much.

    Diet notes:
    Had a 40g protein shake with coconut milk pre workout / during warmups. Drank 1/2 serving of MHP Dark Rage with a bunch of water during the workout. Pounded a huge brownie and a couple Christmas cookies immediately PWO. This is per CBL guidelines but the sugar spike after being low-carb all day gave me a headache and made me nauseous. Totally screwed up my appetite for dinner. Definitely didn't eat enough last night and the scale showed that; woke up at 205 this morning. Abs haven't looked this good in a while; maybe its not a bad thing to lose a little extra fat out of the gate. I think I'm going to increase base carbs throughout the day slightly to maintain weight.
     
    #645 MT77, Jan 4, 2013
    Last edited: Jan 4, 2013
  6. MT77

    MT77 Active Member

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    Saturday 1/5

    JTS 8's intensification DL

    JTS Warmup

    DL
    135x8
    185x5
    225x5
    275x5
    315x3
    345x3
    370 x 3 x 7 sets, 2 min RI
    370 x 15 ~1RM 553

    DB Side Bends
    35s x 20L, 20R, 20L, 20R

    Deficit DL with Bands
    225+GB x 10
    225+GB+PB x 3 (est 550-575 at lockout)

    Farmers Picks
    130s x 10 + 60 second hold on last rep (will need to add 130lbs per hand to this effort by May 4).
    160s x 1 + 30 second hold
    Note to self - grip sucks! Timed holds MUST be added back in every week to produce results.
     
  7. MT77

    MT77 Active Member

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    Sunday 1/6

    JTS 8's intensification OH

    Partial Warmup

    Log Bar OHP
    52x15
    102x3
    122x3
    137x3
    147 x 3 x 7 sets, 2 min RI
    147 x 12 ~ 1RM 205
    Note to self - 200lb LW National Champ has a log 1RM of about 275 and can jerk a 315 barbell. My strict overhead needs to be in the 225+ before contest time.

    Pullups, 6 on the minute for 20 minutes. First 60 reps standard grip, last 60 reps neutral grip.
     
  8. MT77

    MT77 Active Member

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    Tuesday 1/8 - JTS 8's realization squats

    JTS Warmup

    FSQ
    95x5
    135x5
    185x5
    215x3
    255x2
    270x1
    290x11 PR, ~1RM 395. Closing in on my goal of 405x1

    Bulgarian Split Squats
    35lb DB x 15L, 15R x 2 sets

    Back raises
    BWx10
    BW+25x10
    BW+35x10 SS BWx6

    Carb Backloading diet has been going well. Hovering around 209 but I feel like my composition is improving.
     
  9. MT77

    MT77 Active Member

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    Thursday 1/10 - JTS 8's realization bench

    BW 204.5 in the morning. I got drunk Wednesday night, didn't eat much dinner or food before bed, and I believe this caused the weight loss.

    Partial JTS warmup (skipped the lower body stuff to save time)

    Bench
    45x15
    155x5
    190x3
    220x2
    235x1
    255 x 11 PR, ~ 1RM 347
    This was the sloppiest set I've had in a while. Bar clanged off the safety pin on the right side a couple times, lost the groove on the first few reps, feet didn't feel stable... I think I was just too excited. Had I slowed things down 5% and avoided the wasted energy, I may have had 12 reps.

    Bench w/ sling shot
    315x5
    335x3 PR
    355x1 PR felt awesome to hold and lockout this much weight. Will try 365 in future weeks.

    Cbl Rows - close grip
    125x25
    short RI
    100x17
    short RI
    75x21
    short RI
    50x30

    DB incline Bench
    80s x 15 @ 20*
    80s x 12 @ 40*
     
  10. MT77

    MT77 Active Member

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    Saturday 1/12 - JTS 8's realization DL

    Partial JTS warmup

    DL
    155x10
    255x5
    335x3
    385x1
    435x13 PR ~1RM 621
    Saw a video last week of 200lb national champ pulling 435 for 11, so that provided a little extra motivation for me to perform. Was supposed to use 405; probably would have had 16 or so. Did these touch and go. Vid coming on Monday.

    18" rack pulls
    435x3
    475x3
    515x1, F

    Power cleans
    155x6 or so
    205x3 or so

    Axle
    237 (contest weight) x 10 attempted cleans, all fails. Tried two continentals, couldn't get it. 4 months to make this work.
     
  11. MT77

    MT77 Active Member

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    Sunday 1/13 - JTS 8's realization overhead

    Training partner told me the night before that he wasn't going to be joining me, which made it even more difficult to crawl out of bed at 6:30.

    Partial JTS warmup (skipped most of the lower body stuff)

    Log bar strict press
    52x10
    102x5
    122x3
    142x2
    152x1
    162x11 PR ~ 1RM 221.

    Log bar push press (haven't done these in a while)
    192x5
    212x5
    232x5
    242x3
    252x1
    262x1 not a PR, but extremely satisfied that I maintained most of my overhead strength despite not doing these for so long. I believe the key has been working the Front Squats. Front Squats build the stability to hold a heavy weight in front of you and create effective leg drive. Great leg drive means your triceps only have to lock out the last 3" of movement.

    Deload week begins. BW was 207.0 Monday morning. Plan is to do lots of "bodybuilding" and mobility this week, no sets less than 8 reps. Probably go up to the Crossfit Gym on Tuesday to work on cleans. Want to be about 210 at the beginning of the next Juggernaut wave (5s).
     
  12. MT77

    MT77 Active Member

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    Tuesday 1/15

    Deload week

    Worked on axle power cleans and hang cleans with Doc Prater at Crossfit New Species. With his help, I've developed a technique and a grip strategy that works awesome. My goal is to execute a power clean to save time. My competitors who resort to continental cleans will be at a huge time disadvantage. I managed to get 215 for a few singles and then dropped to 195 and did a bunch more. The plan is to hammer this method on Saturdays after deadlifts. Should be easy to gain another 20-30lbs before contest time.
     
  13. MT77

    MT77 Active Member

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    Thursday 1/17

    Deload week - bench day

    Partial JTS warmup

    Bench
    45x15
    95x10
    135x10
    155x8
    175x8
    185x7
    195x2
    205x5
    215x5
    225x15
    315x4 (with slingshot)
    225x13

    Incline bench
    135x15, 15

    CG cable rows
    75x25, 20

    Tricep push downs
    Green band x 20, 20

    Rolling DB extensions
    25s x 10
    40s x 5
     
  14. MT77

    MT77 Active Member

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    Saturday 1/19 - deload

    Axle cleans up to 195; missed 215.
    Axle continental clean + jerk 235 (contest weight). Good to know I could make this work as a "plan b". But I know executing a real power clean will be way faster.

    Farmers holds
    160s x 30 sec
    180s x 30 sec
    200s x 30 sec
    240s x 10 sec


    Sunday 1/20 - deload

    Log bar strict OHP
    52x10
    102x10
    122x5
    142x5
    162x1 + 5 PP
    182x1 + 3 PP
    203x1 + 3 PP

    Dips SS Chins
    BW x 15 / 15 x 3 sets

    EZ bar Curlz
    30lbs x 20 x 5 sets

    Nice pump today; upper arms measured 16.5" which I think is a record.
     
  15. MT77

    MT77 Active Member

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    Deload week is over, looking forward to hitting squats hard on Tuesday. This week is the Juggernaut Program's 5's phase, accumulation week. BW was 206.6 this morning.
     
  16. MT77

    MT77 Active Member

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    Tuesday 1/22

    BW 205.6 (have not been eating enough)

    JTS 5's accumulation squats @ Crossfit New Species (the owner was nice enough to let me train in their facility today so I didn't have to endure the single digit temps in my garage).

    Partial JTS warmup

    FSQ
    135x5
    175x5
    225x5
    265 x 5 x 5 sets, approx 3 min RI
    265 x 10 (stopped about 2 reps from failure)

    OHSQ
    135x2 kinda fun, haven't done these ever. T-spine mobility wasn't as bad as I expected it to be.

    Split Squats, rear leg elevated
    52lb kb x 15L, 15R
    32lb kb x 15L, 15R brutal. Legs were cramping like crazy

    Today I'm walking around like a 90 year old man, so I guess I put in some good work. Upper back is sore too, which tells me I was working hard to create stability.
     
  17. MT77

    MT77 Active Member

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    Thursday 1/24 - JTS 5's Accumulation Bench

    Partial JTS Warmup

    Bench
    45x15
    135x5
    185x5
    235x5 x 5 sets
    235x13 ~ 1RM 336

    Bench w/ Slingshot
    275x5
    305x5
    335x3 wanted to go higher, ran short on time. Also realized, I better start doing some heavy pause work too. Slingshots help develop lockout power but do nothing to help the bottom of the lift.

    DB Rows
    20L, 20R superset with green band rows x 20
    15L, 15R superset with green band rows x 25
     
  18. MT77

    MT77 Active Member

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  19. MT77

    MT77 Active Member

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    Saturday 1/26

    JTS 5's Acc Deadlifts

    JTS warmup

    DL
    140x10
    230x7
    320x5
    390x5 x 5 sets
    390x15 each rep reset, no T&G today. Got closer to failure than I was supposed to, but I was feeling good and had an audience to satisfy. Only hitched the last couple.

    BB bent over rows
    95x12
    115x12
    135x12

    Lat pulldowns
    60x12
    80x12
    100x10

    Power Cleans
    205x5
    225x3
    235x1, 1
    245xF, F

    18" rack pulls
    405x5
    500x1, 1
    550x1, 1

    Mid back is trashed. Feels like I have a dislocated rib on the left side near the top of my left erector. I've been foam rolling it a bit since I've been back from the gym but it still feels a bit funky.
     
  20. MT77

    MT77 Active Member

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    Sunday 1/27

    JTS 5's ACC Overhead

    Partial JTS Warmup (no planks, crunches, or hip mobility work)

    Log Bar Strict Press
    52x10
    102x8
    122x5
    152x5 x 5 sets, approx 2 min RI
    152x12 stopped 2-3 reps from failure as prescribed.

    Log Bar Push Press
    152x5
    192x5
    212x5
    232x5
    252x3 never done this for a triple before, ~ 1RM 267. Def had more in the tank.

    Skull crushers 30lb EZ bar + red bands x 20 x 3 sets

    Decline CG bench 30lb EZ bar + red bands x 50

    Curlz 30lb EZ bar x 40
     

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