Easy Saturday

Treadmill
20 min

Pull-ups

Biceps

Didn't want to do too much today. Take a day to let the body recover before training some events tomorrow. Thinking about trying the medley (farmers walk, frame carry, sled drag) event tomorrow. I don't have a frame or a sled, so I'll have to substitute something in its place. The main thing is the conditioning to make it through the event.

Log

Log Clean & Press
- 1 clean per set
1x10_90
1x5_156
1x1_200
1x1_244
1x1_290
1x0_330
1x2_315-video below
1x3_260- cleaned each rep on this set


Bench Press
1x3_225
3x3_315

Hips are real sore today from Wednesday. I usually do some Olympic lifting on Fridays, but decided to skip it today and recover from the max week and get ready to start the cycle over again Monday. All in all 3 of 4 goals isn't bad. I knew 330 on the log was aiming high...would have been nice to get it though.

Events Posted

The events have been posted and I'm kind of happy and kind of disappointed. Four of the 5 events are ones that I have practiced and am comfortable with, but there are no max weight events.

1. Log Clean & Press for reps
- 12 inch log
- 75 sec time limit
- Clean & Press each rep- 255 lbs
- Like the log a lot, but I have been training for max weight not reps

2. Conan's Wheel
- This is one I have never done and don't have access to one. I can use my yoke to get a feel for it, but it won't be the same
- 700 lbs- no time limit
- Farthest distance wins

3. Medley
- This is where conditioning (300 yard shuttles) come in handy
- 290 lbs (per hand) farmers walk, 650 lb frame carry, sled drag- no weight posted
- Each impalement for 50 feet
- 75 sec time limit

4. Tire Flip
- Probably my best event
- 800+ lb time for 10 reps
- 60 sec time limit

5. Atlas Stones
- Have trained this event, but don't like it very much
- 275, 290, 310, 335, 390 lb stones to a 48 inch platform
- 60 sec time limit

Time to modify the training for these events and get to work!!! I'm still going to try the 330 log later this morning because that would be a huge PR for me. Then next week we'll begin modifying the training.

Running on Jello

Woke up this morning and was surprised to see I'm not as sore as I had expected. I'm a little stiff but other then that no problems...that is until I tried to run this morning and caught a case of the H.E.L.S. - Heavy Exhausted Leg Syndrome.

Warm-up

300 Yard Shuttle
This is one of my favorite conditioning drills for strongman. I try to do them at least once a week. The are total anaerobic conditioning and can usually be done in around 75 seconds.---Most timed events in strongman have a 60-75 second time limit. Ran the first one in 81 seconds. Not great, but not too bad considering. When doing these the goal, besides running them faster then 75 sec, is to be able to repeat the effort. After the proper rest time (5 min), I ran the second one. It was also 81 seconds. So I was happy to see my recovery is good, just need to bring up the conditioning.

Treadmill
30 min

Grip

BIG Day

Today went very well. I was able to get both of my goal weight with maybe a little left in the tank. Hopefully I can maintain this progress till June.

Knee Ext

Over Head Squat
1x5_45
1x5_95
1x2_154
1x2_198
1x1_220
1x1_242

Front Squat
1x2_245
1x2_295
1x2_335
1x1_385
1x2_415 video

DeadLift
1x2_425
1x2_515
1x2_610 video
1x8_425

Leg Curl

So far I am 3 for 3 on my max week goals. With today's lifts I will now be basing my front squat off of 445 and my deadlift off of 650. The next 4 week cycle is going to be a lot heavier...should be fun.

I'll come back tomorrow for some easy conditioning then attempt a 330 log clean & press on Friday.

Conditioning & Power

Tuesdays and Thursdays I usually work on explosiveness, power, grip and conditioning. I really don't have a set routine for these days. It keeps me from getting into a rut and allows me to vary what I do based on what I did the day before and what is coming the next day. With this being week 4 (max week) I am going pretty easy this week on these days.

Jump Rope
300x

Conditioning
Decided to play some racquetball today. Played for 25-30 min. I real bad at the game but is fun conditioning.

Plyometrics
Worked up to a 40 inch box jump

Hang Snatch
Went light on these mainly working on bar speed
1x2_110
1x2_120
3x2_132

Abs & Stretch

Tomorrow I'll be doing front squats and dead lift. I am hoping to get 415 on front squat for 2 reps and 610 on dead lift also for 2 reps

Pressing Work

Knee Extensions

Rotator Cuff

Over Head Press
1x10_135
1x3_195
1x3_245
1x1_275
1x1_315
1x1_330*
1x2_330
*This was suppose to be the last set, but I could not get the second rep locked out. I decided to rest a few minutes and try it again. It wasn't pretty, but I got 2 reps on the second set. Next week we will be basing our OHP weight on 350.

Jerk
5x6_225

Pull-ups
-super set with shrugs

Incline Press
1x4_315
3x5_275

Seated OHP Lock-outs
1x3_225
1x1_275
1x1_285
1x1_295
I do these with the bar about 2 inches over the top of my head

Triceps
Nothing too fancy, just trying to get some extra volume in

Intro

My name is James Whisman (Jimmy). I have been training strongman for a few years now and I am currently preparing for the Georgia's Strongest Man contest. I thought I would start a blog about my contest prep to show what the sport of strongman is about. The contest is in June, so I have about 20 weeks to prepare. The show date has been posted but the specific events have not been posted yet so I am training on a general program now that I will make more contest specific once the events are posted at http://nastrongmaninc.com/upcoming/.

Right now I am doing 4 week mini-cycles that follow this pattern:

Week 1
85% 1RM for 4-5 reps
Week 2
90% 1RM for 3-4 reps
Week 3
95% 1 RM for 2-3 reps
Week 4
100% 1RM for 2 reps -- I use a rep conversion chart to predict what the new 1RM will be and start the cycle over.

I have been following this workout for about 4 months and have had some great gains with it.

I have entered this contest 2 times before placing 3rd in 2006 and 2nd in 2007. I decided to take some time off from competing in 2008, but and really ready to begin competing again. I hope you'll join me as I prepare. I'll be heading to the gym in a couple hours to start today's training. I am actually starting week 4 of the cycle right now. I had a great week 3 so I am hoping for big numbers this week.




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