Wisdom Of The Oldtime Strongmen

The Website Was Hacked!

Per — Wed, 29 Feb 2012 14:15:23 +0000

You have probably noticed that the blog has been down for some time. This was due to a quite severe malware attack, probably via a virus on my PC (at least, so they tell me). I – stupidly – tried to resolve this issue myself at first, which in turn only resulted in the site going up momentarily and the down again. This happened several times, and due to my own mistakes in dealing with this issue, I both prolonged the actual downtime and lost a couple of posts in the process. I finally found a way to get everything up and running again, and hopefully the malware is really gone this time.

On a somewhat brighter note, the site IS up and running again. Sure, I lost a couple of posts, but those can be re-written. My hosting provider actually adviced me to wipe everything, and perform a complete re-install, so I’m thankful that not more was lost. There are still some minor issues to iron out, but all in all, I think we’re back on track.

Lessons learned: Backup often, and check for antivirus even more often.

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Oldtime Strongman WOD 120214

Per — Tue, 14 Feb 2012 08:55:33 +0000

Workout:

Exercise 1: Turkish getup, 4 sets x 5 reps (per side)

Exercise 2: Lunges, 4 x 8

Instructions:

For the turkish getup, use a dumbbell or a kettlebell and pick a weight that you can perform 7-8 repetitions with. Start with your non-dominant side (your left, if you are right-handed) and perform 5 getups in a row for that side. If necessary, rest for about 30 seconds and repeat on the other side. After you have finished both sides, rest for about 60-90 seconds and continue to "round" 2. Do a total of 4 sets of 5’s for both sides.

Next, perform 4 sets of 8 lunges per leg. Any variation is OK – I personally prefer walking lunges, but the choice is up to you.

Oldtime Strongman WOD 120212

Per — Sun, 12 Feb 2012 08:07:33 +0000

Workout:

Exercise 1: Deadlift, 2 sets x 5 repetitions at 90% of 5RM
Exercise 2: Dumbbell pullovers 4 x 8

Instructions:

First, the exercises are performed as supersets, where you alternate exercises every set. Start by performing 1 set of 5 reps for the deadlift. If your current 5-rep max is 300 pounds, the weight to use is 270 pounds. Rest for about 60 seconds. Next, do 1 set of 8 for dumbbell pullovers, using a weight that you can do about 10 reps with. When performing the pullovers, position your body across the bench, not on the bench. Your shoulders should be supported by the bench, but your feet should be on the ground. When perfoming the pullovers, don’t lets your lower body move upwards – push your butt towards the ground to maintain your position. After that, rest for about 90 seconds.

Once you have performed 2 supersets as described above, do 2 regular sets of pullovers.

Oldtime Strongman WOD 120210

Per — Fri, 10 Feb 2012 08:03:14 +0000

Workout:

Exercise 1:Dumbbell snatches, 3 sets x 5 repetitions per arm.

Exercise 2: Dips, 4 sets x 5 + 1 (explained below).

Exercise 3: Saxon side bends, 3 sets x 5.

Instructions:

Dumbbell snatches: Pick a weight that you can perform about 8 reps with. Start with your non-dominant arm and perform 1 x 5 reps per arm. Rest for about 60-90 seconds and do another set of 5 reps per arm. Rest once again for 60-0 seconds and perform a last set of 5.

Dips: Perform normal 5 reps, but at the end of each set, stay in the top position for about 20 seconds (count slowly to 20, it doesn’t have to be exact) while contracting your arms by squeezing the dipping bar hard. Rest 90-120 seconds between sets and perform a total of 4 sets. If 5 reps are too easy, use a dipping belt or a backpack to add some weight. Use a weight that you are able to perform 8 reps with. If 5 reps are too hard, do 5 eccentric repetitions instead, where you only do the lowering portion of the exercise. After 5 eccentric repetitions, do the 20- second static contraction as described above.

Saxon side bends: Pick two relatively light dumbbells. Hold the dumbbells overhead with straight arms while leaning sideways by bending at the waist – in both directions. One repetition is when you have performed a side bend in both directions and come back to a straight position.

Oldtime Strongman WOD 120208

Per — Wed, 08 Feb 2012 08:44:10 +0000

Workout:

Perform the single-arm push jerk - work up to your 1-rep max. When you have reached your 1-rep max, perform 2 sets per arm of three repetitions.

That's it!

Instructions:

Every rep starts from the floor, and you alternate sides after each rep. Starting with your non-dominant arm, clean the dumbbell to the shoulder. Next, to perform the push jerk, do a short dip by bending your legs, reverse the movement and use the momentum to thrust the dumbbell upwards. As the dumbell starts moving up, jump up to a split landing position. If your lifting with your right arm, your left leg should be in front. Catch the dumbbell overhead in the split position and stand straight up – still holding the dumbbell overhead – by stepping back with your front foot and then stepping forward with your back foot.

Once you have worked up to your 1RM, perform 2 sets x 3 repetitions per arm. For these 3 rep sets, every rep still starts from the floor, but you alternate arms after each set instead of every rep.

When performing these, make sure that your lower back doesn't round when you clean the dumbbell from the floor. For the 3-rep sets, use a weight that you can do about 5 reps with (but stop at 3).

Questions? Comment below or shoot me an e-mail.

About The Oldtime Strongman WOD’s

Per — Wed, 01 Feb 2012 16:02:26 +0000

One of the main purposes of this site is to regularly publish the Workout Of the Day (WOD). These WOD’s will be published every other day, since it is my experience that this schedule will provide an optimal balance between work and recovery. Of course, you are perfectly free to use the information in the WOD’s to create your own workout schedule, based on your personal needs and preferences – but my basic recommendation is that every other day is an optimal frequency for most folks.

Most WOD’s will be relatively short and intense – at least compared to modern day bodybuilding routines – but don’t let the brevity fool you. If performed seriously and with the right attitude, these training sessions will constitute hard work, involving most muscles in your body.

While the WOD’s will build upon the training philosophy and proven principles of the oldtime strongmen, we will also incorporate some modern day tools and exercises to help maximize our strength gains; remember that tools are just a means to an end. If Arthur Saxon or Eugen Sandow were alive and active today, I’d like to think that they would agree with me – the underlying principles are always more important than the actual tools.

If you have any questions regarding the WOD's, just shoot me an e-mail or use the comment function. (Note: posting of the WOD's will start next week).

Wisdom Of The Oldtime Strongmen

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