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Strongman event

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gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/05, 09:24 AM 3-5-07 Beast Circuit #1 x 6 rounds Speed Bench w/chains x 3 Jammer Rot x 3/side Bent over Row x 5 Hang Cleans x 3 Circuit #2 x 6 rounds Speed Military(slow down/fast up) x 3 Box Jumps x 3 Speed Band Goodmornings x 10 DB Incline x 5 Circuit #3 x 6 rounds Hang Snatch x 3 1-leg box squat x 4/leg Hammer Row x 5 1-arm db shoulder press x 5/arm
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/06, 04:20 PM 3/6/07 Plate crunch x 10 Seal Bridge x :30 Side Bridge on top leg with bottom leg hip flexion x 6/leg Straight Leg Glute Bridge x:30 2 rounds Cleans off blocks 1+1 (1 jump-shrug 1 catch) x 6 rounds S.L. Box Jump 3 x 5/leg medball jump & reach 10 x 4 Glute Ham Raise 5 x 4 w/mball
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/07, 11:21 PM 3/7/07 Trained with atlas stones tonight. The weights were: 100 130 180 200 230 260 Lifted them fairly easy with proper technique up to my upper chest. I lifted the stones from 230 down 1 time each. I lifted the 260 lb stone 10 times. I also did 3 sets of 10 on bent over rows with the 260 lb stone. I practiced my technique on lifting kegs with a 200lb sand filled keg. 25 minutes of work. Gonna keep building volume. I also need to get some heavier stones.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/09, 09:25 AM 3/8/07 Rotator cuff warm-up Medball drop & Punch x 10 x 4 Bench 315 x 3 335 x 3 355 x 3 375 x 3 385 x 1 395 x 1 405 x 2 (Had 1 on my log but decided to hit it twice.) Could have done 3 or 4 . Will blow it out next week 6" circumference Fatbar Incline (could not get my hands around bar) 5 x 5 Fat bar push-press 5 x 5 Fat bar Bent over row 5 x 5 Wrist roller 10 minutes of hard ellipticle
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/09, 09:26 AM 3-9-07 I will go for a bike ride and stretch.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/03/09, 03:23 PM ============ Quoting from gatormade: 3/7/07 I also did 3 sets of 10 on bent over rows with the 260 lb stone. I practiced my technique on lifting kegs with a 200lb sand filled keg. 25 minutes of work. Gonna keep building volume. I also need to get some heavier stones. ============= That's pretty sick to be rowing a 260lb stone... What kind of diameter is that? -------------- Gravity hates you. Enter the Darkside.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/09, 04:34 PM Not sure of the diameter. The stone is maybe 50-55 centimeters. I had to move it 10-12 inches to touch my chest with it sitting on the ground.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/03/10, 10:02 AM Nice. I'm waiting on a buddy of mine to build us some molds so we can train stones, but I don't have a competition with stones in it anytime soon. -------------- Gravity hates you. Enter the Darkside.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/10, 04:37 PM I am done with power circuits until after the competition on April 7th. I used them to build up my GPP quickly and it worked in a big way. 3/10/07 Morning Box Jumps followed immediately by a clean pull and a clean 2 -> 1+1 x 6 sets worked up on the clean pull and clean Squats 5 x 5 2 min TBS 1-leg box squat w/bar 5 x 4 RDL 5 x 4 Roman sit-up <--> Back hyper <-->Seated calve raise 10 x 4 w/wt 10 x 4 5 x 4 6pm tonight I will do some event training.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/10, 04:38 PM I just got a 260lb and a 280lb stone for my house with a 300 and 320 on the way.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/10, 06:52 PM 3/10/07 - event training My buddy got two tires and had 10 lb plates welded in the wheel well. I slid these tires on to a home made fat bar. Could not get my hands around the bar. The bar was sitting about 2 inches above where it would normally start with regular plates on. I did deadlifts with doubles until I couldn't do doubles any more then I did singles to finish. I have no idea how much weight was on the bar with the tires. It was over 500lbs when I finished. It was hard to grip. I then finished with some crazy grip work. Fun!
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/11, 06:09 PM 3/11/07 Warm-up with 4 way neck 10 reps x 2 sets per dir Rotator cuff 5 exercises x 10 reps x 3 sets medball chest pass x 5 x 5 Speed Bench working with Tendo .75-.85 mps 3 x 9 all close grip Push Press 5 x 5 Finished with 225lbs DB 1-arm shoulder press w/elbow tucked 5 x 5 Circuit to finish Viking press x 6 Straight bar seated row x 6 Physioball plate crunch x 10 Side Raise x 6 Standing russian x 20 Band pull apart x 10 3 rounds of this circuit Going home to do some event training. Not sure of what yet.
drquack11223 Posts: 94 Joined: 2007/01/09	2007/03/11, 09:21 PM way to work gator! I need to get back on the neck machine. The one at my new school is very uncomfortable, it makes my neck hurt with little to no weight on it. Very strange =/ what is .75-.85 mps?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/03/11, 09:23 PM meters per second. Gator can explain better than I can, but in essence it's how fast the bar is moving... Gator, do you use the tendo with your athletes a lot? -------------- Gravity hates you. Enter the Darkside.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/12, 08:56 AM I use the tendo a fair amount with my athletes. I will bring it out for any exercise that requires great speed of movement to help the athlete gauge what fast really is. You can tell them to move it fast and they kind of get it. When you put a number on it and can measure it then they truely start to develop a sense of what speed is.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/03/12, 12:22 PM Matt, are you training with Scott Markowitz? He's a member of the marunde forum (our latest sponsor for the competition we are hosing in May) and mentioned training in gainesville... Never met him but from what I've heard he's a great guy... -------------- Gravity hates you. Enter the Darkside.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/14, 10:27 PM I am. He's a really good dude. I am in Minnesota this week with the swimmers for the NCAA meet. I will post my week of training when I get back to Florida.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/19, 09:47 AM Here are the workouts from the past week. 3/13/07 Warm-up Hip-knee-Low back prehab Snatch Transfer 5 x 2 per exercise Hang Clean 1 + 2 x 6 (1jumpshrug 2 catch) Deadlift 2,2,2,1,1,1 Worked up Barbell Split squat x 5 x 4/leg Worked up Goodmornings Light 8 x 4 Calves x 10 x 4 Cardio 15 min hard Stretch
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/19, 09:50 AM 3/14/07 - Prehab and Body maintenance day 20 min elliptical Banded knee extension x 12 x 3/leg Bandabduction x 10x3/leg Physioball Circuit x 3 rounds Crunch x 10 Leg curl x 8 Back hyper x 10 BIG stretch Foam roll
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/19, 09:53 AM 3/15/07 Rotator cuff warm-up Bench 315 x 3 335 x 3 345 x 3 355 x 3 365 x 3 375 x 1 385 x 1 405 x 1 went up quick - going to blow it up this week Standing Military Press 3 x 5 Inverted Row superset with Ts 10 8 6 Both exercises followed these reps Side raise superset with pullaparts 10 x 3 on both Band Pushdowns x 100 total reps
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/19, 11:53 AM 3/16/07 Stretch & rest 3/17/07 Warmed up with Snatch transfer 5 x 3 on each exercise Squat Jump then Hang clean complex 3 then 1+1 (jump shrug-Hang clean) x 6 rounds Squats 5 x 5 1-leg box squats 5 x 4 lowered the height 1-leg leg curl superset with band goodmornings 10 each leg then 10 band goodmornings x 3 rounds Trunk work
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/19, 11:09 PM 3/18/07 rest due to all day travel 3/19/07- Power circuits - Hell Circuit #1 x 6 rounds Pull-ups x 4 Hang clean and press x 2 Box jumps (high) x 3 Front squats x 3 2min rest Circuit #2 x 6 rounds Speed bench x 3 alt grips Rotational Jammer x 2/side Inverted row x 6 Band pull aparts x 8 1 min rest Circuit #3 x 6 rounds DB snatch x 3/arm DB Incline x 5 Hammer Row x 5 Box jumps (fast) x 3 1 min rest Great workout
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/20, 12:46 PM 3/20/07 Keg lifts worked on technique with a 220 lb keg Stone lifts Lifted 260, 280, 300, 320 1 time for 6 sets 2 min between each set Yoke carry 50 ft x 5 trips 2 min rest between trips Grip work various implements 1 hour of work
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/22, 08:27 AM 3/21/07 - Starting my taper for the April 7th Event Hang Cleans 5 4 3 2 1 1 3 5 2 min between each set. Worked up to a good single. Stripped weight down after the last single and hit the 3 and then the 5 without rest. Working on Power endurance. Weighted Box Jumps 10 Percent of my body weight in a vest x 3 x 5 Stretched
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/23, 07:03 AM 3/22/07- Rotator cuff warm-up Medball Upper plyos Bench 315 x 2 335 x 2 355 x 2 375 x 2 385 x 1 405 x 1 415 x 1 420 x 1 Military press 5 4 3 2 1 Incline Bench 5 4 3 2 1 Tomorrow upper back training
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/24, 09:49 PM 3/23/07 Warmed up with rotator cuff work Bent over rows 134 x 5 180x3 220x3 265 x 3 265 x 3 265 x 3 strict form Inverted Row x 10 x 3 Standing abdominal crunches on keiser machine x 100 reps straight. Went home and worked on my keg loading technique
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/24, 09:51 PM 3/24/07 Did stone lifts today worked on lifting and setting on platform Viking press 3 sets 8, 5, 5 Keg bearhug carry not sure of distance. Just kept picking it up and carrying it til I had to drop it. The keg weighs 220-230
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/26, 07:18 PM 3/25/07 Rest 3/26/07 Shoulder maintenance I am going to rest for 3-4 days this week. Hit a 2 moderately high workouts and then taper into this meet by only doing event training. The event training will be with light implement focusing on the technique.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/29, 10:02 AM Last night 3/28/07 Prehab Plate crunch w/100 lb plate Seal Bridge x :30 Side bridge lift x 6/side 1-leg glute bridge lift x 6/leg Band abduction x 6/leg 3 rounds Box Jump to Hang clean 2-->1+1 x 6 Squat 2 x 5 Bench 3 x 5 Hammer Row 5 x 4 Carried a 200 lb fire hydrant 200 yards with no rest to finish.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/29, 04:17 PM 3/29/07 Went home for lunch today and did some event training with my buddy Scott. Viking press 5 x 4 Fire Hydrant carry 100' Second attempt was under 10 seconds Worked on my keg lift technique to a 50" platform. It went well Tonight I am going to do some shoulder prehab, trunk, and then finish with a big stretch.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/03/29, 04:18 PM Oh, my body is starting to feel really good!
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/07, 10:49 PM 4-3-07 Warmed up with Plate Crunch x 10 Banded knee extension x 10 Glute ham raise x 4 Back hypers x 6 3 rounds very light prehab work Box jumps to cleans 2--> 1+1 x 4 sets Box squats (dynamic) 2 x 6 Military press (light to mod) 5 x 4 Inverted row 10 x 4
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/07, 10:55 PM Worked on light event training the rest of the week. Stretched well. 4/7/07: Strongman event in Ft. Myers, Florida Cometed in the Open Heavy weight division Viking press with 300 lbs (10 reps, 5th place) Fire hydrant carry 100' Course Had to carry it as long as possible before dropping. I carried a 320 lb fire hydrant 306'. It was a 2nd place finish Keg load 1 min time limit Keg weights were 280,300,320,370 I loaded 3 kegs to a 52" platform in 17 seconds and could get the 370. It was a 2nd place finish. Arm-over-arm 50' truck pull with a 12,600lb truck I pulled the truck 50' in 27 sec. It was a second place finish. I placed second overall in the competition to Scott Weech who should have his pro card soon. He was awesome! The good news is top 2 qualify for Nationals held in November in Las Vegas. I will keep updating my log for a meet in July.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/07, 10:55 PM * could not get the 370 lb keg
arondaballer Posts: 1,054 Joined: 2003/06/14	2007/04/08, 12:01 AM Impressive. Congratulations, and good luck. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/08, 11:49 PM http://picasaweb.google.com/SingMuse/StrongmanCompetition Other info: I counted all of the days from Jan 20th (the day I truely started back training after being sick most of the fall sport season until april 7th and that was 88 days. During that time I trained a total of 59 days, 10 of which were double days. I rested 29 days during this period. 8 total rest days came during the last 2 weeks leading up to this event. My taper was right on because I felt great.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/04/09, 10:53 AM Good form on the kegs, looked like a pro. -------------- Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
rev8ball Posts: 3,081 Joined: 2001/12/27	2007/04/09, 01:34 PM Congrats, bro. Look forward to seeing you out here in Sin City in Nov... ============ Quoting from gatormade: Worked on light event training the rest of the week. Stretched well. 4/7/07: Strongman event in Ft. Myers, Florida Cometed in the Open Heavy weight division Viking press with 300 lbs (10 reps, 5th place) Fire hydrant carry 100' Course Had to carry it as long as possible before dropping. I carried a 320 lb fire hydrant 306'. It was a 2nd place finish Keg load 1 min time limit Keg weights were 280,300,320,370 I loaded 3 kegs to a 52" platform in 17 seconds and could get the 370. It was a 2nd place finish. Arm-over-arm 50' truck pull with a 12,600lb truck I pulled the truck 50' in 27 sec. It was a second place finish. I placed second overall in the competition to Scott Weech who should have his pro card soon. He was awesome! The good news is top 2 qualify for Nationals held in November in Las Vegas. I will keep updating my log for a meet in July. ============= -------------- Michael Those who think they know everything, annoy those of us who really do.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/09, 11:05 PM Started back lifting today, 4/9/07 Warm-up - prehab Plate crunch x 10 Seal Bridge x :20 Side Bridge lift x 6/side Glute hame x 4 Back hyper x 6 3 rounds Dynamic flexibility Clean Complex x 2 rounds x 5 sets Deadlift Jump Shrug (from hang) Hang Clean Front Squat Hang Clean Back Squat 8 x 4 (light) Just finding my groove RDL x 5 x 4 (light) Circuit Banded knee ext x 10 x 3 Band abduction x 10 x 3/side Seated Calves x 10 x 3 Just getting back into the groove. Felt good.
jaytori129 Posts: 657 Joined: 2006/11/14	2007/04/10, 12:07 AM wow brings a tear to my eye
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/11, 01:06 PM 4/11/07 - took 4/10/07 off Physioball abs x 3 rounds Crunch x 10 Russian Twist x 20 Jack Knife x 6 Back Hyper x 10 Shoulder Stability Prehab Y,T,W,90/90, Scapular Push-ups x 10 x 2 Bench 8 x 4 Military Press 10 x 4 Inverted Row x 10 x 4 Circuit x 3 rounds Side raise x 10 Front Raise x 10 Pull aparts x 10 Preacher curls (stones require strong biceps) 5 x 5
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/12, 07:22 PM Several reasons. 1) I do the rotator cuff and shoulder stability work first because staying healthy is my number 1 priority so I give this work that place in my workout. 2) My shoulders feel great when I bench after doing the prehab 1st. I felt weird doing the preacher curls...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/04/12, 01:21 PM ============ Quoting from gatormade: Preacher curls (stones require strong biceps) 5 x 5 ============= I always felt like I was betraying part of myself when I started doing curls, even though many top strongman do them, until I started doing them almost exclusively with a thick bar. I like the feel better, and I'm getting grip work and staying tighter at the same time. Were you doing the YTWL as part of your warm up for pressing? If not, is there a reason it's done before Bench and Press? -------------- Mortal by birth. Strongman by the grace of god. Blood Guts Sweat Chalk
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/12, 11:25 PM 4-12-07 I just purchased a wynmor power rack that is now in my back yard so I trained at home tonight. Underhand medball toss w/ vertical jump with my buddy. We alternated tossing a 10lb medball straight up into the air for 10 minutes. Keg lifts to chin high x 5 x 4 225 lb keg. As fast as possible on each set using proper technique. Box Squats (dynamic) x 2 x 6 goodmornings x 5 x 4 1-leg box squat (bodyweight) x 5 x 5 Fire hydrant carry x 200' It was a good finisher.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/15, 06:01 PM 4/13/07 Rotator Cuff work Trunk work Standing Military Press 5 x 5 Incline Press x 5 x 5 BOR 5 x 5 Pull-ups x5 x 5
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/15, 06:05 PM 4/15/07 Event training Warmed up with: Medball tosses (variety) Pull-ups from a chain 5 x 3 I did 4 more sets through out the work out whenever I felt like knocking out 5 reps Stones We did 5 rounds of 4 stones to 36" high platform. It was light stone work. We are building in intensity. Tire Flips 4 rounds of 5-8 flips per round. Duck walk with 300lbs. 30' x 1 It was an experiment for me Arm-over arm sled pull 500lbs x 80' x 1 set This was tough Great day of training.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/17, 01:08 AM 4/16/07 (at home) Shoulder warm-up (RC) Speed Bench x 3 x 9 Close grip bench x 5 x 4 Standing Military Press x 10 x 4 Blast strap Pull-ups hanging from my tree x 6 x 4 curls x 10 x 3 Stone bench press 120 x 40 just took a light stone and pumped out some reps. I want to work up to my heavy stones on this.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/20, 08:33 AM 4/17/07 Warmed up with: Plate crunches x 10 Seal Bridge x :20 Side bridge lifts x 8/side Glute ham raise x 4 Back hyper x 6 3 rounds dynamic flexibility Clean Complex x 2 rounds x 5 sets Deadlift Jump Shrug Hang Clean Pull Under Hang clean 2 min rest between rounds Short lift. My back was still slightly sore from Sunday. Not pain, just good soreness.
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/20, 08:34 AM 4/19/07 Rotator cuff warm-up Bench x 5 x 5 Military Press x 5 x 5 Pull-ups 5 x 5
gatormade Posts: 1,355 Joined: 2003/10/01	2007/04/20, 11:38 PM 4-20-07 Back to power circuits (once a week anyway) It was all very dynamic Warmed up with 10 minutes of basic stuff Circuit #1 x 6 rounds Box Jumps x 3 reps Hang cleans x 3 reps Front Squats x 3 reps RDLs x 3 reps 2 min between rounds Circuit #2 x 6 rounds DB Snatch x 3/arm Box Squat x 2 Squat jump with 25lb medball x 3 Goodmornings x 3 2 min rest Circuit #3 x 6 rounds Single leg box squat x 3 reps/leg Single leg box jumps x 3/leg Gluteham raise x 3 Lateral Box jumps x 2/dir 1 min rest Took roughly 1:20 minutes I felt great after. Best workout since April 7th.

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