Kalle's quest for mediocrity

upper body kind of a deload

2012-07-26T13:04:00.000-07:00

I've been pressing a lot and neglecting the little things. I felt a slight impingement so i went light and did some stuff with deep stretches

Log clean and strict press

up to 185 3x3

this is when i decided no pressing

dead hang pull ups

3x12

incline db flies

3x12

incline db press with elbows real low stretching the shoulders out

3x12

reverse ring flies

3x12

front/side/rear delt raises

3x12

cheat curls

massive pump

mirror pictures

shower

more mirror pictures

3 days straight of fun time

2012-07-24T08:55:00.000-07:00

Saturday

felt off did 2 sets with the axle C&P for Dallas, needed more rest

than did a few runs of 100ft duck walks that sure was fun......

Sunday did a little conans wheel light

and worked up to 650 yoke for 60 feet. fast one downhill one uphill

Monday

Power Snatch

95x3
115x3
135x1
155x1
175x1
185x1
205x1 PR+10lbs (press out) thought it was 195 but whatev's felt cool

Front Squat

155x3
243x3
293x1
333x1
385x1
443x not today buddy

shoulda tried 423 first all good

than ran around with a 210lb sandbag till my legs stopped working

http://www.youtube.com/watch?v=-GJnbissITA

Dallas day 1 events

2012-07-21T08:02:00.001-07:00

Friday afternoon time to hit axle deads and circus dumbbell!

nap maxforce N.O than lifts!

Axle deadlift

135x3
135x3
225x3
225x3
315x3
365x3
410x15 PR

Circus dumbbell

150x2
150x9 !! big pr 90 seconds but i feel strong

half day of work than axle/famers/duck walk this afternoon

http://www.youtube.com/watch?v=QkBnAz4ZI7c

upper body, back at blogging

2012-07-19T07:43:00.001-07:00

Been busy and not really feeling like logging my training but of course still killing it.

Lately i get home after working all day drink my pre workout and have a real hard time getting going. I just want to nap but if i push through that after my warm ups I get fired up and still have good training sessions. Same way Monday when i front squatted 405x2 and was more of the same yesterday. No one is going to give you anything in this world but you can take from it whatever you want.

Close grip bench with sling shot

135x3
135x3
185x3
225x3
245x3
275x3
295x3
315x3
335x3 PR

previous best was 315x1......

weighted pull ups

BW+50lbs 5x3

just BW 2 sets of 12

super set

Incline db bench/incline db rows

85s 3x8

shoulder circuit of

side/front and rear delt raises 3x12

cheat curls

3x10

hammer curls

3x10

need to do more workouts like this they make my press go up and keep me sexy

i bench i press i pull

2012-07-04T17:26:00.000-07:00

close grip bench with slingshot

135x8
185x8
225x8
275x8
275x8
275x8

omg so many repzzzz i feel like my triceps have been getting neglected lately. no moar. Must press 320 log

pull ups dead hang

+45x5
x5
x4
BWx8

z press

135 3x3

Axle clean & press

135 25 reps 2:10 seconds

thumbless grip on most cleans, i can't count

sooooooo many curls

so many

hanging leg raises

more curls

more

squat 405x10

2012-07-03T07:50:00.000-07:00

Drove over to Crossfit Monterey after work to check out their new location and lift with some friends.

get to the business

Power Snatch

lots of reps with weights till i hit singles at

135
155
175
185 (no press out ties PR)
195 PR+10lbs felt good! thought about going for more but 10lb pr on snatch is good

Maybe someday I will even use my hips and stuff

Back squat

felt off on warm ups, quads felt SORE.

135x5
225x5
315x3
started feeling good
wrappy wraps
365x3 felt perfect now!
405x10 PR+5 reps or +50lbs felt damn good

http://www.youtube.com/watch?v=X-6ZdeJ-rBA

try to breath

210lb sandbag carries did 2 runs

felt pretty easy other than my legs were already jello. i think it was about 100ft there and back, 2nd run i brought the bag straight back inside so i went at least 250ft with it.

Dallas Strongman Fitness training 7 weeks out

2012-07-01T07:59:00.000-07:00

Friday PM

http://www.youtube.com/watch?v=gzNLNA_PLdc

Axle Deadlift

123x5
213x5
303x5
353x5
403x10 (+2)

felt light just had to stop to regrip, did 10 in 60 seconds than another 2 after

circus db

150x5 pr+1 rep

some left arm db work

Saturday events

Axle clean and press

up to 213x6 my clean transitions felt like shit oh wells. felt plenty strong

buddy was doing log press so silly me decided to do some

12" log press

225x1
255x1
275x1 PR+4lbs
300x you ain't getting this on a whim buddy!

felt real strong, the 300 clean felt pretty easy, it didn't feel crushing on my chest. i got decent pop. if i train my triceps heavy again and actually do log presses

farmers walk 50'

up to 260 a hand in 13 seconds. i am sure that is a pr for me. let alone on freaking gravel

stone shouldering

with 230 and 250 stone, wanted to get a feel for it. it never felt heavy but i was making a few mistakes that will be corrected in san jose!

throw another 100 on and squat, why not?

2012-06-26T08:56:00.001-07:00

Been front squatting but driving home the thought just bored me and putting wraps on putting heavy stuff on my back sounded more fun

I planned on just hitting 455 or 405 for 5 reps or so but someone told me to hit 500 so I said what the hey.

Back squat

135x5
225x5
315x3
365x3
wraps
405x3
455x1
505x1 griiiiiiind PR
405x5 PR
315x10
http://www.youtube.com/watch?v=kzjxxDRHt2c

Wanted more at 405 but my hamstrings felt tight

ab roll outs

+80lbs

2x12 PR

really would be nice for someone to put the weight on my back or help keep it there! this shit hurt

tabata sprints on airdyne for 6 minutes. this was hell, pure hell, i thought my legs were going to explode. I need that conditioning though yo.

Dallas training 8 weeks out

2012-06-24T08:00:00.000-07:00

feeling beat up but the show must go on it's all in your head buddy!

Decided to do the day 1 events Friday Afternoon (axle deadlift and circus db) and the rest Saturday got
to train how you compete!

http://www.youtube.com/watch?v=CweLgA13-7c

Friday Afternoon

Axle deadlift
125x5
215x5
305x3
355x3
395x3
435x5 PR

Circus Dumbbell

150x4
150x4

huge pr that thing was heavy i had to drive so damn hard with my legs or it would never go

Saturday 8:30AM

Axle clean and press. clean each

125xsome
185xsome
215xsome
255x2 missed the press on third PR

some yoke, nothing worth mentioning

suicide medley

all 50'

200 keg, 225 keg, 280 duck walk 400lb backwards sled drag

way better than 2 weeks ago. duck walk still sucks but i got a plan

felt off this week but still had decent training

strongman bachelor party, Let's all PR events!

2012-06-18T09:31:00.000-07:00

My good friend and top HW strongman Robert OB Oberst's wedding was this weekend and since we are all training for Dallas Plat+ we got together the morning of the wedding to really kill events. It was a great group with me, Evan Hansmann, Robert Oberst, Deadlift Doug Carroll, Alex Whitaker, Eric Peterson, Chris Carroll, etc

http://www.youtube.com/watch?v=GdhO8Apeats

Started with Axle clean and press, i wanted to go up to what the weights for San Jose are going to be and get a pr

175x3
225x3
255x3 PR
275x1 1 rep pr

felt good! cleans felt solid, happy with how good the axle has been feeling.

OB went up to 375 for a double which was silly easy. he just ran out of room on the platform due to happy feet. Eric hit a solid 375 as well

next up was yoke, they have one of the best yokes I have ever used so despite having horrendous tendinitis in my lower inside shin i was going to take advantage

hit 610 for 50ft in 13 seconds for a pr

700 in 28 seconds with 2 drops.... the pain made this hard i needed the yoke a little lower but its as low as this one goes haha it was a pr but i can really improve on this. Evan, OB and chris all went up to a grand which is just kind of crazy

and than we pulled a silly heavy v8 mustang convertible. Me, OB, Evan and chris got a rep with the handles out 4' we moved them into 3' and I got 6 and OB got 3. I'm still the car deadlift king!! :) i gave myself a black eye lifting that damn thing though, oh the feeling of your head is just going to pop off your neck.

I think the west coast is going to bring some heat to Dallas!!

squats of sorts

2012-06-12T08:10:00.002-07:00

Power Snatch
95x3
135x3
155x1
165x1
175x1

Front squat

135x5
225x3
255x3
295x3
335x3 PR +20lbs

http://www.youtube.com/watch?v=6w8KytLP6p0&feature=youtu.be
could have done 5 if needed.

Overhead squats

135x3
185x1
185x1

haven't done these in over a year. they are tricky.

Ab rollouts

+45 3x8

tabata sprints on airdyne

Dallas Plat+ Strongman Fitness training 10 weeks out

2012-06-10T09:00:00.001-07:00

Drove up to core strength RX to get some events in. No time to rest because Dallas will probably be the most stacked class of 175's in 1 comp of all time!

http://www.youtube.com/watch?v=BpL33Xfc5to&feature=youtu.be

Farmers walk with the awful oxygen tanks

I think i lost my moving event shoes somewhere between here and Seattle.

240x60ft 16 seconds wore some shit nikes way to squishy
240x60ft 15 seconds tried my OLY shoes. it felt weird but half way through got a fast stride

big progress but only the beginning

Axle Clean & Press

215x6 + 1 miss
215x8

felt solid! technique is good out of somewhere. Conditioning will improve and so will this event

little duck walk practice

17" deadlift with Texas squat bar

yes I did this Thursday but it felt like a fun idea. Using the squat bar since its stiffer and 1.25" the San Jose fit expo is using the old IFSA axle and wheels which is 1.5"

triples until

580x8
630x6

all the knurling really tore up my thighs but my back feels stroong

yoke walk 60'

620 14 seconds

best yoke run of my life

Suicide Medley all 60'
200 keg, 225 keg, 280 duck walk 500 sled drag

used kegs since I haven't filled up my ironmind bag yet. flew with those. Need more work on duck walk and sled drag and better shoes for both

axle deadlifts

2012-06-07T07:32:00.002-07:00

Forgot I am going to the San Jose Improv to see Joey Diaz on Thursday so sure just take 1 day off after a contest than train 3 days in a row, sounds great.....

2" Ironmind Axle power cleans

123x3
173x3
193x3

Axle deadlift

213x5
293x5
343x5
393x5

didn't want to go balls out this week, trying to be somewhat smart for once

Why not do heavy ass 17" deads with an axle? that sounds easy on my sore back

350x3
440x3
530x3
620x1
710x1
550x10 just getting the grove back for this movement

1 arm db rows

115 3x12

medcine ball slams

25s 3x20

ab roll outs
+45 3x8

Events Saturday, two days of rest is needed

back to pressing

2012-06-05T20:23:00.002-07:00

Axle Press out the rack

left hand had some nerve pain racking the weight, that must be a good sign..........

123x3
173x3
193x3
213x3
233x3
253x3 PR

Axle strict

183 3x3

Dead hang pull ups

+25 3x6

incline rear delt raise

3x12

hammer curls

a lot hurts right now.........

back it at, squats

2012-06-05T07:39:00.001-07:00

Good enough today isn't always good enough tomorrow!

Front squat

135x5
225x3
275x3
315x5 pretty easy not a bad start back. I want to be hitting 405 for reps with no wraps

pistols

3x10 each leg big pr. kept feeling easier and easier. Interested to see if this experiment pays off

Hanging leg raise

3x10

Good mornings 3x10

Washington's Strongest Apple IV Contest Writeup

2012-06-04T14:56:00.001-07:00

http://www.youtube.com/watch?v=ti_z68JCN54

This is one of my favorite comps and I was planning on doing it to test my cut back to 175 against some of the best competition out there but the original date of June 16th happened to be the date of OB's wedding. When it got changed to the 2nd 5 weeks out I started training for it and really dialed in my diet.

You can read more about what I did to diet back down to 175 here http://kallebeckstrength.blogspot.com/2012/05/dieting-down-to-175.html

The Weight Cut

started water loading Monday and cut out all carbs and tried to limit sodium as much as I could. Got a 6:30AM flight and had a protein shake with a ton of peanut butter and 60 grams of whey on the way to the airport and that was my last meal other than a few cups of straight black coffee. Checked my weight on the oldest scale I've ever seen in my life at the hotel and it said I was 190!! Instead of freaking out (can't say I didn't a little) I took a 15$ cab ride (each way) to another hotel to check my weight on a real scale. I was 180.4.... You know you haven't ate a thing when cherry flavored magnesium citrate tastes amazing.

Weigh ins were at 3PM about 40 minutes from the contest venue and I didn't get to check my weight again till about 12:30. Since my sister who was driving from 3 hours away got a flat on the way and was bringing me a scale. Judging from how the night/morning went I figured I was easily on weight but it said I was 177.8. I did a little homemade hotel bathroom sauna and lost about a lb. took a break went on the elliptical for 15 minutes and hit the bathroom sauna for another 20 minutes and left for weigh ins at 175.8. Drove to weigh ins wearing two jackets with the heater slightly on sweated the whole way there and weighed in at 175.2.

Putting the weight back on

Downed some pediylate and water till i stopped shaking. My core temperature was really high and i was still sweating. I walked around the parking lot in the cold for awhile till my heart rate went down and ate at Trappers Sushi, I dumped a ton of soy sauce into my miso soup and my rice and ate a few rolls. looking back I should have stayed safe and got something more simple like beef teriyaki and rice. I just love sushi though!

ate some sugary candy and cookies while sipping water and than mixed 1 scoop of GH nutrition second wind and 2 scoops of ESP Nutrition Power Thru in 26oz of water. I would drink that, than 26oz of straight water than the blend, a few times. I started to feel human again after this! 2 hours after weigh ins I weighed 184.4

ate dinner and got an extra thing of chicken and rice to eat in the morning. woke up every 90 minutes or so to get more fluid in me and left to the comp at 8AM weighing 188.6

Pre Comp

It was a wet cold morning which gave me flashbacks to California's Strongest Man, I know I could handle that but I kind of like some sunshine! Played around with the equipment. damn that yoke is WIDE and the dumbbell was massive!! Got my shirt, shot the shit with everyone, handed out samples of ESP Nutrition Power Thru and MaxForce N.O

Yoke walk 670lbs 80' up an incline

My 2nd worst event but I was feeling pretty good! I took off and felt good until midway when my yoke banged into the ground with every step. Rookie mistake! I needed the yoke a notch lower. This is so stupid I have a strong squat so the pick is never a problem.... Probably cost me first place.

Result 47.7 (PR still) Seconds. Patrick won with 35. 2nd place

425 Deadlift for reps no straps

up and down commands! I was very furious at myself for the big blunder in the yoke but i have learned to take strongman event by event. Time to deadlift!!

I started to feel a little light headed around rep 7, was shaking a lot. I didn't re hydrate good enough between events. ended up with 10, couldn't finish the hitch on the 11th. Tie for 2nd with Benji. Patrick got 12 for the win.

135 Circus Dumbbell

I knew this was my time to make up points. I've been hammering this event in training and hitting 8 reps with my homemade bell at will. From experience that can mean jack shit when it comes to comp though since implements differ so much. This thing was huge and brand new with SLICK paint. The handle felt bigger than 3" and was slipping out of my hand a bit on the clean. I hit it with 115 than did 2 singles with 135 in warm ups so I knew I would be OK.

Hit the first one easy, rushed and missed the 2nd at lockout. Benji had fought for 1 rep at the end and I hadn't seen Patrick hit one next to me yet so I slowed things down. Hit another rep and stood there, felt like doing another asked the crowd and of course missed it. WHOOPS!

1st place. made up 4pts. HUGE

240 farmers walk 160' turn at 80'

Now for my worst event! silly grip, of course these are hard implements as well. I did the math and figured I would either be .5 behind or ahead if i got 3rd going into the last event. Patrick blistered the course in 32 seconds and vice grip Benji bested it with 30 seconds. I went for broke and sprinted with the farmers but my grip wouldn't contain. Once I knew I had 3rd secured I saved myself since it was all going to come down to the kegs!!

Keg Carry & Load

4 kegs weighing 180,200,220,250 carried from distances of 10,15,20,25ft respectively and loaded onto a 50" platform The standings going into the kegs was Me & Benji with 11.5pts and Patrick had 11. Lets go!!

Patrick loaded all 4 in a good time and I was going head to head with Benji so I knew I was going to have to move! My training has been phenomenal for this event so I was very confident.

Me and Benji were neck and neck through the first 2 but I pulled away on the 3rd and even more on the 4th. I took a second to stand it upright and finished in 38.44 which was actually the third fasted time between all the lightweight classes (175,200 and 231) I was fired up! This was the hardest I've ever fought for a contest and when you come out on top it is a great feeling.

Conclusion

This contest gave me everything I wanted out of it. I've never been pushed harder or in a more competitive comp. I learned a ton about the weight cut and feel this was the perfect tune up for the Dallas Plat+. Can't wait for August!

a whole bunch of whatever

2012-05-24T19:47:00.000-07:00

just felt like doing a few things without rhyme or reason

Incline bench

135x5
185x3
225x3
245x1
275x1

Military press

185 3x5

stone trainer 3x5

stone trainer rows 3x5

ressst

presses and pullups add a little more weight

2012-05-22T20:14:00.000-07:00

didn't plan on training but couldn't help myself

Axle clean & press. Clean each rep

123x5
193x5
193x5
193x5

easy stuffs

Weighted pull ups

+25 3x5 pr +5lbs

incline db bench

85s 3x8

curls

jump rope

hot tub

Dieting down to 175

2012-05-22T10:36:00.002-07:00

After competing in the 200lb class at nationals in 2011 my motivation was low. I ate like crap for the rest of the year and got up to around 210lbs. When it was announced that there would be a 175lb strongman world championship at the Arnold in 2013 I paced my house for the rest of the day. I was so fired up! I knew what I have to do and started getting to work.

I decided I can't waste one day with a bad training session. My diet needs to be on point. Here is what I did

My meal plan is so simple I decided to keep my strength I didn't want to do anything drastic. I started cheating less. I guess you could say my diet is 90% paleo a sample day almost always looks like this. Most of my food is organic with grass fed beef/bison and fish (talipia, salmon) as the main meat sources I just can't stand eating chicken a lot

wake up 5:30AM

Meal 1 6:15am Shake consisting of
1 cup frozen blueberries
1 cup spinach or kale
1 cup greek yogurt
28grams whey protein
1tsp cinammon
little over a cup of almond milk

meal 2 9:30AM

1 oz raw almonds
28gram whey protein
an apple

Meal 3 12:30PM (training day)
6oz grassfed steak
4oz sweet potato
1 cup of green vegetable

Meal 3 (rest day)

6oz talipia
huge mixed salad
2 tbs EVOO

meal 4 3:00-3:30PM

1 cup greek yogurt
20grams whey protein
dash of cinammon
1tbs strawberry jam (training days) 1tbs peanut butter (rest days)

1 scoop ESP Nutrition Max Force N.O 4:30-5:00PM

5:00-530PM train 2 scoops ESP Nutrition Power Thru sipped throughout

meal 5 7:00-7:30PM 6oz meat
tons of veggies sometimes sweet potato, rice, etc

if i was hungry i'd eat something again around 9:30 protein shake with peanut butter, some eggs. something with protein and fat.

my training stayed basically the same as before. I did add in more conditioning work and my job has changed where I walk a lot more than before. Lots of super sets, shorter rest peroids. All my accessory work I would try to keep my heart rate fairly high. About twice a week I finish off with kettlebell swings, medicine ball slams, high rep clean & press, sprint intervals on an airdyne, etc

I cold brew 1/2 gallon of green tea with 6 bags (a pack of 100 is 12 bucks at costco) and add 1/4 of it to 3/4 of water and drink that every day. been doing this for about a month and it seems to help more caffeine more gooder I say.

I add cinnamon to everything! It helps with insulin sensitivity is cheap and makes things taste better. I add it to all my vanilla protein shakes

If my weight loss would stall or I started to feel sluggish in the gym I would cheat, get a pizza. go out too eat, etc. Sometimes for an entire week. When I went back to my normal diet I would start to lose weight/get leaner within a few days. I guess these are called refeeds or carb ups and kick the metabolism back up again.

Saturdays my event day I would eat a ton more carbs. Sometimes even eat french toast before training. I know I burn a shit ton of calories doing strongman events for 4 hours and since I train for so long I don't get my normal 5-6 meals in, usually 3 maybe 4 so I wouldn't worry about it. I stop that and all cheating as it gets closer to a competition and having to make weight.

I would also like to note that my weight has been hovering around 185 for about 2 months. I lost the actual scale weight quickly. My weight would get up to as high as 193 on cheat weeks and as low as 181 when back to dieting I have added muscle and lost fight in a few cycles this way to get to my current state.

presses & pullups

2012-05-16T07:14:00.002-07:00

late start but at least I had some carbs in me

Log strict press

95x
145x3
185x3
205x3
225x3
245x0 got it almost above my head blah

Super set of

Weighted Pulls ups

20lbs 4x5 PR

Axle clean & press (clean each)

173 4x5

Incline reverse db flies

3x10

lateral raises

3x10

Hammer curls 3x10

Band tricep pushdowns

1x50

Squats 'N Snatches

2012-05-15T07:27:00.002-07:00

Good energy going into training. Rare for a Monday

Power snatch

95x3
115x3
135x3
155x3
175x2 miss third PR haha shit form with press out but whatev's

Front squat no belt

135x3
225x3
275x3
300x5 beltless pr

http://www.youtube.com/watch?v=lV-w1ZVdPzQ

some pistols I actually got some with my left leg today

medicine ball slams

Weighted ab rollouts

25x8
45x8

these were damn hard but felt awesome. I was just testing them out but they are staying for sure.

Washington's Strongest Apple 3 weeks out

2012-05-13T08:56:00.001-07:00

Yoke walk 80'

up to 660 for 1 run

My yoke still sucks but I got it done. Sadly this is a pr.... Can't wait to use a good yoke on PAVEMENT it will feel so much easier. It always does.

Circus DB

130lbx7 PR+1 rep in 60 seconds (8 total)

130x8 PR+2 reps!

I've really turned this event into a strength when it was a weakness. I am real happy with it!

Log clean and press each rep

Just threw 205 on it and did 12 in 60 seconds mostly 1 motion. Wasn't too hard

http://www.youtube.com/watch?v=POPMQrxNb6E

Keg medley I would walk with my 250lb keg 60' drop sprint back 60' sprint back to the keg 60' carry the keg 60' again. Ended up carrying the keg 4x.

Good session! feeling ready to go

deadlifts and other stuff

2012-05-10T07:45:00.002-07:00

Was pretty excited to deadlift till i remembered I was out of chalk. I should have used straps but didn't want to throw my form off since i am just getting used to pulling mixed grip again anyway.

deadlift

135x5
225x3
225x3
315x3
365x3
405x5
455x5

hands feel like hamburger this morning my grip stinks. Not bad pulling 480x5 with straps is my best 515 in a suit touch n' go I am going to match 480x5 without straps next week

Axle stiff leg deadlifts DOH

233 3x3

Incline DB bench

85s 3x10

incline db rows

85s 3x10

"grace" with an ironmind axle

135lb clean and press 30 reps

did it in 1:51 it was pretty damn easy I guess my conditioning is better. Hardest part was counting to 30

Monday= squats

2012-05-07T19:54:00.000-07:00

going belt less on my front squats for awhile. They always do me good. Only thing adding the belt helps is my ego.

Front squat (no belt)

135x5
225x3
225x3
255x3
285x6

some pistols haha did 10 with right leg. my left leg wouldn't work today even though my left leg is way stronger and last time I did these I had the opposite problem

back squat

275x10
275x10

Hanging leg raises

3x10

filled up my Ironmind sandbag with 200lbs of sand for some fun this weekend

WA Strongest Apple events 4 weeks out

2012-05-06T11:16:00.003-07:00

I passed out on my couch at 8:30PM Friday night woke up at 4:30 back in bed by 5 and slept again till 7am that felt pretty damn amazing.

Hit the events a little earlier than normal in the day after a good breakfast 4 cups of green tea and 2 scoops of max force

Yoke walk 70'

picks and short starts up to 540

http://www.youtube.com/watch?v=_dw7xmEP4a4&feature=youtu.be

610 in about 25 seconds. PR still slow, still sucks but it is getting better. Just got to keep working

Circus Dumbbell

warm ups with 2" plate loaded db

circus dummbell

130x5 in 60 seconds

130x8 in 90 seconds

90lbs on 2" db 2x10 with left arm

Farmers Walk

210x140ft turn at 70

turn sucked grip felt good