Rants from the chalk bowl

Beer, german food, and heavy shit

2011-10-08T19:17:00.000-07:00

My alarm goes off at 6:30 am and I don't want to get out of bed...

It's the Bavarian strongman challenge and I have to be there for 10:30, only an hour away but I give myself time to slowly get ready. Fuck it, I'm a lazy bum and hit snooze until 8:30. Slam back a good breakfast of oatmeal, natural peanut butter, and protein powder and hit the road. On the way there I start to get nervous. This is my first time competing at this level and I don't know how I'll do (probably last).

10 am I arrive in Kitchener, stoked and scared but hell I'll give'r hard and fuck the scoreboard. Show up, find a place to set up and wait... long wait but that was expected. We go over the rules, pick out the starting order and I draw second, fuck.

First event is the truck pull. Harness and rope to pull a 40,000 pound truck 100'. First guy goes and smokes the course in about 33 seconds. I think that this won't be too bad. I harness up, set up and start. My start was slow, took a bit to get the truck going but once it was going, I was going good. I got caught up trying to keep handling the rope and I wasn't sure if it cost me time but the start is where I need work. Finished with a time of 35.96 seconds.

Next was log. 270 clean and press every rep. Shit, best I've done is a 245 log, so this was to be interesting. I cleaned the log, gave it a shot... but no go. Not enough warm up and it just was too heavy for me today. Big fat Zero.

Next was a medley of duck walk and farmers. 400 pound duck walk for 80' then 270 pounds per hand farmers back. I was a bit worried as in training the 275 farmers felt heavy to pick, but the handles were high so my worries went away. I smoked the duck walk, I think, but it drained my quads. I was able to move the farmers about 16' but didn't have the energy to finish. Not too bad but wanted more out of the farmers. I need to work on my conditioning at these higher weights.

Fourth was the 800 pounds yoke walk. I did this in training with eric, so I felt good at this weight. I psyched up and got under that bad boy, it just felt heavy. I couldn't move with it, my quads were fried. My hips kept popping forward when picking it up, but I kept at it. I only got like 11', but hell I tried.

Last was stones, oh those atlas stones... 5 stones 185,275,300,330,360. I felt that I am good for four out of the five. I tape up and tacky up... way too early, but meh. I am using my PR tacky, that stuff can warm up on my skin and get nice and sticky. I go up, I nailed the first one, lift and nail the second. The third, I got up but couldn't see the podium. Luckily I had eric shouting that I was good, so I got it up. Onto the 330, now I can make excuses that my tacky wore out and wasn't sticky (and it did) but it is no real good reason to not nail this stone. I just couldn't nail it. Three out of the five, I wanted four but got three.

I ended the day in last place, it sounds bad but I walked away from this as a learning experience. I got lots of tips and information from the other competitors and feel I showed my mettle today. No one can take that from me.

So where does this leave me? It leaves me hungry, hungry for so much more. I want to compete at this level again. I want to smash some serious weight. I know where to work on. My pressing needs to be hammered and so does my conditioning. Some technique work too but I have a good base of people to train with and learn from. 2012 will be a good year for me.

I'm so full of shit

2011-09-26T08:38:00.000-07:00

I know in my last post I said I was done for the year, well I am the decision to do one more this year, and this is a heavy ass one. I will more than likely come in last place, but with that said in no way am I going into it thinking that. I won't win, I know that. Ontario's Strongest man, Paul V., is competing and he is a damn machine. I won't beat him. I will though, give it all hell and make people go "DAMN!"

So in prep. I went and trained with a buddy who is damn stronger than me, but with his encouragement and just training with him I went from worried about the events to confident. I nailed some good Atlas stone work, moved a Yoke close to the contest weight (which at 900 lbs, 50 lbs doesn't make a huge difference) and I may not do so well on the log, but I'll at least be able to give it a damn good shot. The other two events I am not too worried about, I can pull heavy and am decent at the truck pull.

I'll have a full write up of the contest after I do it, unless it kills me... then well... shit.

Last competition of the year and looking forward

2011-09-19T11:15:00.000-07:00

Just for the record, I hate making weight. I just hate it. I know i am able to very easily as I am basically at 275 and have been for a long time but I tried out the whole sauna and dehydration thing and did it ever suck ass.

So this weekend was my last competition of the year, and it being a powerlifting meet, it was a good end. I started with a powerlifting one back in February and ended here.

Leading up to the meet I knew I was sitting right at the cusp of 275 so I decided that I needed to make sure I met the weight class, so I did a dry cut, basically made sure not to drink much liquid after guzzling it down the days before. Friday I stopped fluids and tried to sleep, it was shitty. I was cramping and coughing from a cold. Wake up saturday hating life and hit the sauna. this was to test my tolerance as I already was under 275 in the morning. I was only able to last three 20 minutes sessions before wanting to kill all humans and consume their flesh. Oh, and drink their blood to rehydrate. Plus the cold wasn't helping.

I made my way over to the meet area for weigh ins after saturday's lifting, not happy to wait for three hours, but fuck I had little other choices. once my grumpy dance was over it was time to rehydrate. Slam back four Costco brand gaterades and some water. Also ate some apples and some carbs to refeed, cramps in abs not going away... apparently I strained my abs golfing, who the fuck does that? me it appears. Fuck it, it's food time.

My dinner in a few hours was at a Brazilian Rodizio. anyone who doesn't know what that is, it's a Brazilian steakhouse where they give you as much yummy meat as you can handle. It was a mutha fuckin' feast of meat! I kept from over doing it, but damn it was good. I was good to go the next day.

Sunday comes I make my way over to the meet, abs a bit better but still a cold. I was not going to let it affect me. I had my lifts planned and I stuck to them. While warming up for squats my quads were bugging me and feeling sore. It didn't seem to be a problem though as my squats seemed fine. I get ready go up for my opener and after I unrack it hits me, I didn't close the lever on my belt. I said 'fuck it' in my head and go for it, 185 KG flies up. I laugh at it and get ready for my second attempt. 200 kg on the bar, the walk out feels good, heavy but good. I got a red light on the first attempt so I made sure to bury this one. Had to fight it up after a sticking point but no collapse of the upper back. Good for three whites. Third attempt was 210 kg, just wasn't there today.

Next was bench. during warm ups my shoulders were bugging me and the weight were feeling heavy, balls. Sucked it up and stuck with the plan, opened at a low 110 kg, and smoked it. Felt good actually, so went with 120 kg next. It was a bit of a fight but it went up. Attempted 125 kg last but again, didn't go. I was cramping a lot when setting up for the bench and that threw me off a bit, but I went through it and knew I wasn't going to hit anything huge today.

Last was the deadlifts. The day was starting to get to me, felt a bit drained but ready to pull something big. Warming up the pulls felt good, nothing was heavy or hard. Went out to pull 210 kg as my opener and it flew up. Felt really good, stuck to the plan and went for 230 kg. Stepped in and muscled it out, three whites. By now I had beaten my law meet total of 45 kg. Pretty good improvement in just seven months. My third attempt was 236 kg as it would have been a national record, but not pull.

Overall a good day, did the sickness screw me up? could I have done better at 100%, who knows. I won't make excuses, I did my best and came out with a total that was 45 kg over my last meet. It's time now to go back, find where I need to work on and just build more strength and speed for next year. I'm too beaten up to compete again any time soon, so I shall relax a bit.

One step closer to the big dance

2011-09-12T08:08:00.000-07:00

That is one more step closer to competing at Ontario's Strongest man. That is my goal for next year, I''m shooing high.

So This weekend was the Law enforcement and fire games in Belleville, the strongman event. Leading up to the event I was feeling strong but also a bit nervous as I had let my strongman stuff take a backseat to powerlifting. I pack up, drive down, and get my shit in order.

It was a good day to have it. It was nice and warm, sunny, and no big winds. The venue was good, a nice big parking lot with a park behind it, unfortunately the crowd was small. I didn't care, I was there to prove that I am an up and comer, along with some others there.

First event was the truck pull, 20,000 pound fire truck using a harness and rope. For me, I was not concerned at all with this event. I am strong in my legs and have been doing heavy prowler pushes all year. My start was slow but once I got it moving I motored. I had one slip near the end as the rope was thin and I lost my rhythm in my pulling. Finished at 28.91 seconds which tied me for 8th. Now that doesn't sound so good until you realize that first was 24.19, so the separation in the times was close throughout. Points were not coming easy today. Overall, I felt good with it

Next was log press for max weight, last man standing rules. Every one did the weight and if you failed, you were done. We started at 200, pressed no problem, the next jump was to 240. My first thought, "fuck". I had been having log press problems all summer, I wanted a 220 next not 240. So when my turn came up I did what I always do in this situation, get fucking mad at the weight. the clean felt really good and the first attempt, too far out. Regrouped with the log on my chest, dipped and nailed the 240 log. I was damn pleased. heaviest log press to date, and a 40 pound PR from last summer. I tried 260, got it to my chest but no go on the press. Good for a tie for 5th.

Next event was the police cruiser push, which was a mini van 50 ft and then a suv 50 ft. Again, no worries here as I have been doing my prowler work. I set a good pace and felt that it was a good run but it was in 44.86 seconds, again good for 8th. Not too happy but eh. can't argue it, it was a good run.

Last event was the atlas stone to 56" for reps. I got to choose either a 255 pound stone or a 300 pound stone. I went for the 300 pounder, no guts no glory. In the end, I shit the bed on this event. I got a big goose egg of a 0. I got the stone up to the lip twice fairly easy, but my inexperience with stones showed, I was too far back when attempting to get it on the platform and it cost me here.

I finished 9th out of 12 and this is with a zero on the last event. I think that I did well, I have gained a lot of strength and just have to keep at it. I saw no real weakness over inexperience this time out. So I now have a winter to heal up and get stronger.

The one thing I took away from this day was always man the fuck up and give it your all. In no way are you going to get anywhere without putting it all out there and doing your best. I got a zero on an event, so what? I could have done the 255 stone and got points, but that wasn't what I trained for. I'm not going to go out and sell myself short of what I can do. i'm pumped about how I feel I did, and am ready for this upcoming weekend's powerlifting competition. so get out there and fucking lift heavy shit. no one is gonna be impressed with your 135 for 15.

Nearing the end

2011-08-24T14:14:00.000-07:00

Well I am getting close to the end of my competition season. I have said fuck it to the long training session to make way for my upcoming powerlifting meet. Why do I need to pull 440 7 times when I am going to only pull three weights? doesn't make sense.

Right now I am working up to doubles or singles. This week was a 425 squat so far, today is hopefully a 240 log, and tomorrow a 505 deadlift. I want to be able to hit a 240 or 250 log on sept. 10th, so shooting for it this week will do me some good. I have a lot of power and technique, I feel confident with getting under a 240 log.

The deadlift should fly up. I am training my CNS to handle the weights right now. Everything else seems to be in place and hopefully I can take back two of my four records on the 17th.

Back from the dead

2011-08-15T08:32:00.000-07:00

I know it's been over a month, but other parts of my life have gotten in the way. I just haven't felt like blogging.

This past saturday was my second competition of the year. This was a bit heavier than the one in New Liskeard and just as tough. It was in woodstock ontario, and the day itself was great. not too hot and it didn't rain.

The day started off well, with my nagging back and stiff right calf feeling good for once, I carbed up and headed off to grab two other team members. I was feeling good, I got lots of sleep and felt pretty fresh.

Once we got there we signed in and started measuring up the competition. From the looks of it, we had a couple powerlifters and a few others who have done this show in the past. So it was looking to be a good show overall.

First up was the 19" silver dollar deadlift. this isn't one of my events. I have a good pull, but knowing that a bit over 600 is my max, I felt I would place mid pack on this one. 561 flew up easily as did 601. I was feeling good but after seeing a bunch of others put 661 as their final attempt... I tried too. I got it off the ground but couldn't finish the lift... My original plan was to attempt 641 last... but tried 661 and it cost me, 601 got me a tie for 9th. Not too bad, but not where I wanted to be.

Next was log press, 220 lbs log for reps with only needing one clean. I suck at overhead pressing, so i was hoping for 3 or 4 reps that would keep me in the hunt for a good placing. I nailed to tough reps. Not bad but I killed my legs trying to get those two. Good enough for 7th.

Third up was the 495 lbs frame carry. I thought it was for 75'... turns out it was for 150'. balls, but still no problem. I knew I was going to finish this. The pick up was quick and smooth, and after watching so many people struggle with the frame swaying side to side i used a short quick step approach. It worked well for me as I finished the 150' in just over 42 seconds. still in 7th.

Last was the 700 lbs tire flip for 75'. Again, this is one of my better events. I got a good start and kept the gas on the whole 60 seconds. about 35 seconds in my grip starting giving me problems and a few flips were slow. I ended up 3' from finishing. good enough for 6th.

Overall it was a good day. I placed about where I wanted to. I have shown that I have made huge gains this year and am hungry for the next step up into the field with the big boys.

Below is the video footage of the day.

Been a long time coming...

2011-07-12T11:34:00.000-07:00

I've been lazy lately and haven't updated. Fuck it, I can update when I feel like it!

I actually have been dealing with personal things, so my training logs and blog have been lacking, but I have still been training like a mofo.

So my 20 week extended version of the Juggernaut training system is over. How are my lifts looking? all up by 10% or more. I gain a lot of power and stamina while training it. The incorporation of all types of lifting with an actual progression of the main lifts helped build a really good strength base. I also tackled my weaknesses.

I had a weak upper back which was causing problems on my deads and squats. Working hard with good mornings brought that up. I hit my triceps hard to improve my log and bench numbers. I also have loved the use of the prowler as it has given me way more conditioning than I had in previous years.

coming up I have three competitions in twos months. I am going to stick with the program and do the waves of 5s and 3s to keep my CNS good for heavy weights but I am also going to make sure to peak right before the last competition as it is the only powerlifting competition.

I have video of my performance in New liskeard and will post it once it is uploaded. Again, I am a lazy bastard that would rather look at porn.

Long overdue post

2011-06-22T18:49:00.000-07:00

Been a busy week and I've been a lazy shit. Training has been going well, hitting numbers I should and continuing on the right path. Competition in a week and a half.

Hit 195 x 11 regular barbell bench. Not too bad after not benching with a barbell in three months. I am backing off on my training a bit as I am getting closer to the competition. I also did some farmers runs. 60' 225lbs per hand, drop turn, and 60' back was fast and felt good. Did a 60' run with 255 lbs per hand and feel that wearing runners are a better idea. I move faster with them on.

Tonight was squats, hit 350 x 5 easily and held off more than usual because I decided to pull up the old heavy knee sleeves and hit some big squats, nailed a good 425 for 1. Not bad. the weight loss lately has made it so my knee sleeves fit better... and give less pop, so it was a good squat in my books.

So last week was the Toronto super show. It showcased bodybuilding, powerlifting, weightlifting, and strongman. There was also combat sports but that cost extra to get into and well... I was getting in free. Overall, it was small. I was surprised. I thought more vendors would be out, the show would be bigger and better deals on products. There were not much in the way of "good deals" maybe to some but I have been to the arnold's... prices were still too high for my liking. There wasn't much in the way of anything really. Hopefully it grows over time.

The strongman shows were really well run. Hugo Girard knows how to run a show smoothly and he did quite well on the mic. The location wasn't all that great. The amount of room was small, so it meant many events had to be changed to fit the area. The first fo two shows was ontario's strongest man. The show was heavier than p[ast years and I think it was where it should be. The ontario boys need to step up to compete with the Quebec boys. It was a tough battle but Paul Vaillancourt won for the third year in a row with Kyle Rayner taking second. I think it showed that you need to be both strong and have the endurance to be on the national stage, something most of the ontario guys aren't used to. I think a lot of the guys will regroup and step up next year after this. There are some hungry competitors wanting to show everyone what they are made of.

The second day was the first leg of the North American Strongman challenges. It was even heavier and showcased some of Canada's top strongmen. I thought the events were in an odd order. the first three events were all grip events. Kind of hard on the hands but it showed some serious grit to go through all three. The highlight was Jessen Paulin winning the wheelbarrow at 2200 lbs with a young kid on it too. Next was max log press. This was won by Scott Cummine hitting a 390 log, damn impressive. Overall Cristian Savoie won the show, proving to still be Canada's strongest man. The thing is Scott Cummine, JF Caron, and Jacki Ouellet all showed that they could steal that title with one slip up.

It was a fun two days to be part of. I took tons of pics and can be seen in the links below.

osm 2011

NASM 2011

just not feeling it tonight

2011-06-16T19:01:00.000-07:00

Just feeling like crap. Drained I guess.

June 16th

Warmup

High pulls

85 x 5

135 x 5

205 x 4

255 x 3,1

Deadlifts

275 x 5

315 x 5

360 x 3,3,3,3,3,3,7 All were full stop and reset reps.

405 x 1

455 x 1

475 x 1

SSB squats

155 x 10

155 plus 40 lbs of chains x 10

155 plus 100 lbs of chains x 10,8

Drained

trap bar shrugs

130 x 20

220 x 15,12,10

two sets with the grappler for the obliques

Reverse hyper

30 lbs x 10,10

Just wasn't feeling it today

Here comes the pain

2011-06-14T17:54:00.000-07:00

Two days of not logging my training.
Hit a solid eight reps on 315 leaving a bunch in the tank. The real good thing there was the fact that they were all crisp fast reps. Form was dead on and they felt damn good.

After busting my ass, I came home to have to move one of the atlas stones I am selling over to someone else's house. While getting into my car, I tweaked my right shoulder. It's been hurting ever since, and clicking... as if it isn't in the socket correctly. Fuck balls.

Today Was overhead with the log. I took it "easy" and only hit the required reps. Kept it light afterwards. Everything is progressing well but I am off to the chiropractor about my shoulder tomorrow. Hopefully all goes well, today just was a drain on me.

No rest for the wicked

2011-06-09T18:46:00.000-07:00

Feeling pretty mangled from yesterday, still gave it a good kick in the junk.

June 9th

Warm up

Plyo push ups
BW x 3,4,5

Football bar bench
bar x 10
125 x 5
150 x 3
170 x 2
185 x 1
200 x 1
210 x 8 Surprised at this as my back was fried from deadlifting yesterday.

DB rows
85 x 10 feeling it in my back, kept it light
100 x 10
105 x 10
110 x 10
Straps on
110 x 20

DB seated overhead press
45 x 12
55 x 12
60 x 10 Again, kept it light.

Seated rows
160 x 10
185 x 10
200 x 10

Band tricep extensions x 15,12
DB hammer curls 30 lbs x 20,15

Prowler with 180 lbs for 50' x 8 (all high handles except one)

Stretch and home

I am the black wizards

2011-06-09T09:08:00.000-07:00

I know I should write everything out but I'm lazy today.

June 8th
Worked up to a 395 x 9 deadlift set. Felt damn strong too.
Pulled a 605 rack pull from just above the knee.
And sweated like choir boy after sermon.

I wanted to take some time to put some of my thoughts out there. first one is a small rant about whey-factory.com I normally order my protein from these guys. They also offer a bunch of other products too. I like them as they cut all the crap out of buying the name brand junk loaded with sugar and lets you bulk order products. they are cheap, fast, and have great customer service. Their chocolate whey protein actually tastes good and it mixes well. That is rare for a cheap price protein. The big thing they did lately was they had hit a problem with one of the suppliers that they couldn't get BCAAs. So when I ordered it, instead they sent me a name brand BCAA product as a replacement. that is beyond what they would need to do. They also tend to include free samples with larger orders too. Honestly, they make good stuff that works and doesn't make your wallet cry. Give them a shot, you'll like them.

Next is the keyboard warrior trolls. Lots of people like to give negative comments but not many like to give positive ones. A great example is the 1000 lb squat from Rob Wilkerson. I don't care if people think it was "high" or not. He had three judges watching, who saw more than we do in a video, and they said he hit it. Sounds legit to me. I think that more people need to quit focusing on what others are doing and being negative about it and more time on getting inspiration from it and moving up and on to bigger and better things.

This is the squat in question.

Last is about mental health. I can openly say that one I deal with both depression and anxiety. I do take medication for both and I also see a therapist. To me my well being is a huge part of my life. I have come to realize that talking and asking for help doesn't make you weak. I have my problems, and no won't go into them here, but trying to sort them out on my own and NOT talking about them got me no where. I feel that in the strength community, it is frowned upon to talk about these things. It leads to suicides, drug abuse, and alcoholism. Opening up can be a hard thing, I know how hard it is, but it is something I feel everyone needs to do. So spend some time thinking about what matters to you, think of what and why something bothers you, and talk about your feelings and emotions. Seriously, do it. Women will love it and you will feel better.

On a short tag on, next week is the toronto Supershow. Expect pictures and a write up.

deloading is for suckers...

2011-06-06T17:41:00.000-07:00

Skipping my deload next week. I have a comp. soon... sooooo no deload for me.

June 6th

Warm up

Plyo pushups
3x5

Football bar overhead
bar x 10
105 x 5
125 x 3
Switched to the log
145 x 2
155 x 1
165 x 1
175 x 8 gassed at 7 recleaned and got one more out.
190 x 1 for the fuck of it.

Farmers
Worked up to 255 for 50' x 2 I am working on speed here. No point in going heavier as I am not going to see anything heavier this year.

Close grip pull downs
180 x 8
195 x 8
210 x 8
225 x 5

Incline bench
135 x 6
155 x 6
185 x 6,6,6

Face pulls
80 x 12,12,12

Lateral raises
30lbs x 10,8 in different directions

Cardio and stretch.

Not bad. My heart wasn't totally in the farmers today. I got the work in, it was needed.

AMAP squats... Challenge accepted

2011-06-02T18:36:00.000-07:00

June 2nd

I don't know what was with me, but damn I felt good today. Seriously attacked the weights today. My setup was perfect and it felt like a good day.

Warm up with PVC rolling

Box jumps
24" x 5
30" x 4 lost my concentration and stopped there.

Squats (high bar)

bar x 8
135 x 8
205 x 5
245 x 3
285 x 2
305 x 1
325 x 1
Belt on
345 x 8
Low bar for another 2. Damn felt good. I think one was a bit high, but fuck it. I was hoping for 10 but I have high hopes, 8 is fucking mint. The last two are not counted in as I took a 30 second breather before doing them.

SSB GM
155 x 10
205 x 8
225 x 6
155 x 10

Leg press
6 plates a side x 10
7 plates a side x 10
8 plates a side x 10

Abs with the big blue band x 15, 15
BW incline abs x 15,10

GHR x 15,12,10

Prowler push/pull medley with 270 x 3. The back lane was so dusty I got no traction... sucked ass.
Dropped to 180 for 2 more runs.

Cardio and totally forgot to stretch.

Felt strong today and I like that. My stability under the bar is through the roof right now, legs need to get used to pushing heavier weight.

RARG! give'r.

2011-06-01T17:59:00.000-07:00

June 1st

Warm up with shoulder work.

Band push outs.
Green band x 9,8,10 Fast and hard

Football bar bench
bar x 10
135 x 7
160 x 2
180 x 2
190 x 5,5,5,11 Damn I scary somedays. These felt easy.

DB rows
90 x 10
135 x 8,8,(straps on)10,10 Grip was shitty today. More grip work needed.

DB seated overhead
70 x 6
75 x 8,7 Different seat, different result. Not bad.

Cable Flies and standing pull overs x until I couldn't anymore x 2
Good sets, body burned.

Cardio and stretch.

The back lane was in use so I said fuck it, I need my legs anyways tomorrow.

May 30th, shit is getting real.

2011-05-30T18:12:00.000-07:00

Getting close to a month until I compete. So time to watch my diet and not be a fat slob.

May 30th

Warm up with pvc rolling, yeah I finally remembered it.

High pulls
bar x lots
135 x 8
185 x 5
235 x 4
255 x 4,2 Getting better. Feeling confident about the barbarian load.

Deadlifts
255 x 5
300 x 2
335 x 2
360 x 5,5,5,8 everything felt heavy today. Plus the lack of A/C in the gym made me a sweaty. chalky mess.

Front squats
bar x 8
135 x 8
185 x 5
205 x 1 The new tattoo did not like the weight on it, so it told me to go fuck myself. I stopped here.

18" rack pulls
405 x 3,6 first set was trying in an awkward stance to mimic power stairs, didn't work well.
445 x 4
495 x 3 Just gassed. i probably had more in me, but everything was feeling heavy today.

Farmer's walk
155 for 120'
205 for 60' x 2, well it was 120' with a drop turn
255 for 50' x 2 picks were slow, but the movement was strong. Not too shabby. Did a few extra picks.

farmer's shrugs
155 x 10,12

Side bends
90 x 15,15

Reverse hyper
90 x 10,10,8

Some cardio and stretch.

Not a bad day.

Double the log posts, double the fun!

2011-05-27T17:41:00.000-07:00

Missed updating the other day, so doubled up today.

May 26th

Warm up with foam rolling

Box jumps
24" x 5
30" x5,3 I finally shook my mental block with that damn box, felt good.

Squats
bar x 8,8
135 x 8
225 x 5
275 x 3
295 x 3
315 x 5,5,5,8 all beltless and high bar
belt and low bar
335 x 2
365 x 2
385 x 1 core kept tight which was good, legs were fried.

SSB GM
bar x 12
155 x 10
205 x8,8,5

SSB Bulgarian split squats
bar x 10, 10 per leg

Abs
weighted sit ups x 12,10 with 15 lbs behind head.

GHR
BW x 10,10,8

Light cardio. I was destroyed by this work out.

May 27th

Still a bit mangled from yesterday

Warm up

Band push downs x 10,8,8

Football bar push press
bar x 10
95 x 8
135 x 5
145 x 4
155 x 3
165 x 5,5,5,8 I was just feeling yesterday's workout. Left bicep started bugging me. Not injured but happy I am not doing strongman stuff tomorrow.

Pull downs
Bicep hurting so I dialed it down, took a super wide grip.

165 x 10,10,10,10,10

Incline bench
135 x 6
185 x 5,4
165 x 5

Facepulls
80 x 15,15

shoulder things
15 lbs x 12,12

light cardio and home.

Overall, this week kicked my ass. I cranked up the intensity and I am feeling it. Even when thrashed, I am still firing out strong reps. So I am amped for what I can do when I am 100%.

Back at it.

2011-05-24T18:33:00.000-07:00

I skipped updating my log lately as well I am damn busy. I have made two atlas stones, been training, working, and having a life. Shit son, I'm awesome.

Last week had my deadlift day. Key notes, pulled 325 x 13 like it was no thang and hit a 255 ATG front squat with no belt. Felt damn good.

May 24th

warm up

Plyo push ups 3 x 5

Football bar Bench
bar x 8
135 x 8
175 x 5,5,5,5,5,14 felt strong and these went up easy.

one arm DB rows
85 x 8
135 x 8,8,5,10(straps) per arm

seated DB overhead press
70 x 6
75 x 6
80 x 6

Football bar Pendlay rows
225 x 5
245 x 5,8

Felt gassed at this point as I cranked up the intensity.

Super setted EZ curls with skull crushers at 85 lbs x15,12

Prowler with 270 lbs on it for 75' runs x 10... I think. could have been 12. These felt gooooood. The runs are getting faster which is what I want. I'm gonna just tackle my competition at comps... Terry Tate style, look it up.

tried cardio, prowler flu started catching up to me. went and stretched and home.

The countdown to New Liskeard

2011-05-17T18:24:00.000-07:00

Well, I realized today my next competition is in a month and a half. It's time to bring it.

Warm up focusing on the shoulders

Plyo push ups off a low bench.
3x5 Easy stuff

Over head
Barbell x 8

Log empty (143) x 1,1
145 x 5,5,5,5,5,9 it felt nice and light in my hands, just gassed on the last set. Good pressing, nothing felt hard but worked my ass.

Pull downs
170-255 x 5 increasing 15 lbs per set

Banded pull ups
green band x 8

Incline bench
135 x 5
185 x 5,5,5,4 Felt good. Haven't done them in some time, I need to get back into the pressing mode.

Face pulls
75 x 15,15,12

Shoulder raises with 20 lbs of chains
2 x 10 side raises supersetted with rear raises.

Prowler runs
270 lbs for 60' x 10 And destroyed. No puke, but it killed me.

Stretch and home.

I am starting to kick the conditioning into high gear. it needs to be on like Donkey kong for the next few months. Three strongman shows and one powerlifting meet in four months, yeah I need to be on my game.

Returning to the game

2011-05-16T18:51:00.000-07:00

Deload week is over, time to get back at it. 5 Rep cycle starts today.

Shitty day it was, 4 hours of waiting and $586 later, car fixed this morning, worked late to make it up and hit the gym.

Warm up with foam rolling, missed hamstrings.

Plyo box jumps
sitting to 24" box
3x5

Squats
bar x 8
135 x 8
225 x 5
245 x 3
275 x 1
285 x 5,5,5 (felt my hams tweak on rep 3), 5,5,8 racked then thought what the hell switched to low bar and repped out 5 more.

The hamstrings on both legs felt like they suffered minor pulls. I decided to give them a chance to work without real weight on them.

SSB GMs

bar x 15,15,10
not too bad.

Bulgarian split squats
BW x 15,15 per leg.

Standing banded abs
3 sets of AMAP

Light cardio and stretching out those damn hammies.

Bad day went to shit, but the work got done.

My progress and how to choose a training program

2011-05-09T14:34:00.000-07:00

Well this past week I haven't been updating much. I have kinda slacked off a bit. I'm coming up on a deload week and I damn well need it. The show over a week ago kicked my ass as I wasn't ready for heavier weights yet, but fuck excuses. I went into it knowing shit all and went balls out on it. First or last, I did as well as I could. No bitching from me.

I have been doing the Juggernaut system for 10 weeks now. I finished off the first two cycles and I have to say I am liking it a lot. for me, the higher rep work lately has put me in a place where I am not injuring myself.... too much. On top of that I am making bigger gains than usual. On my last sets this past training week (10 days) I hit 315 x 11 squats (high bar), 163 x 11 14" log press, 190 x 12 football bar bench, and 365 x 9 deadlifts. All were to be 8+ to recalculate my training max. What does all that mean? I am getting fucking stronger. On top of that, I am lighter than I was back in the winter. I cut down water and weight for my competition in February. I wasn't 100% because of it. I am faster, leaner, and much stronger now.

Now how does all this work. Well, it is your program that does this. Periodization is a fancy word for training in blocks of training. It starts off with building the muscle needed to correct any imbalances, then the next phase you correct major form issues and train your CNS to handle heavier weight. Lastly, you fix the small form and technique issues while minimizing fatigue to your CNS and muscles.

But Mike, what if that's not our goal? Well that is where choosing the right program to train by comes in. I am not going to list tons of programs, BUT I am going to tell you the questions you need to ask yourself.
1: what are your goals? wanna look good, be strong, or healthy... if the last one, I can't help much. Lastly, there is sport specific, in that case you need to find a trainer that specializes in your sport.
2: what are your weaknesses? do you know where your lifts suffer? what are your sticking points? if you are not sure, find someone who knows the lifts well and ask them to watch you. Gradually load yourself up until failure. They should be able to point it out.
3: are you dedicated to the results? if so, then you have choices. Online there are plenty of coaches that ask these questions in more detail and will design you a training program.
4: does your gym have what you need to succeed? I have trained any countless gyms all over Ontario, one thing I have noticed. I better equipped ones, and I mean ones with serious gear, seem to have the better athletes. Choosing your gym will come up another time.

Put some thought into these and then come to this last question. How does my body react to certain kinds of training? some people are better with intensity, some with volume. How you respond to certain types of training depends on you. some people do really well sticking mainly to the main lifts while others, they really need those accessories to improve their game. Put thought into it and write it all down. once you figure all this out. Quit being a cheap fuck and buy a book or an e-book that lays out a foundation of training philosophies similar to your thinking. You will do better and see results.

gimmicks don't work, stop being a gooch and keep it simple and soon enough you may be a mighty pair of balls.

Olcott, NY gets a border jumper...

2011-05-02T06:25:00.000-07:00

May 1

Olcott Highland games

Totally a fly by the seat of the pants competition choice.

Little sleep the night before, I hit IHOP for breakfast. Chow down a big ass meal and coffee and hit the road. Roll into Olcott and unpack. No clue on the weights of anything, I ask the log weight. Heavy log of 240... well fuck. No heavy log in some time and a heavy ass log, nice....

Because of the rain rolling in, we put the human tractor pull first. You are harnessed in and pulling similar to a truck pull, but unlike a truck pull there is no rolling. There was no give at all, it was all dead weight from start to finish. This thing was a mess of a metal torture device. The weight increases as you pull, making that last few feet hell. Finished up in 39 seconds and change. Not bad as the last ten feet killed, not my best event.

Next Braemar stone... shot put with a stone. hit 21.5' not bad for a first time trying it. Some of the highland games guys gave me tips on how to do it. A big thanks to those who did.

Next up farmer's walk. The rain had started, making a hard event even harder.the weights were 225 per hand after watching the middle weights struggle at 205. These were 2" handles and they were mounted onto logs... not easy to carry at all. It was max distance in 60 seconds. I got 59' and that got me second.

Next was heavy weight for distance. After fouling twice, I hit 13.6' with a granny style throw. that 56lb weight felt like it was gonna tear my arm off. I want to get a heavy weight now to practice throwing. As hard as it was, it was fun.

Next was the press medley... I didn't like this going so late in the order. I was burned out by now. I had no shoulders left in me. Moved the heavy log to 225 as, again, middle weights had problems with the heavy log. so 225 log, 240 axle, 125 DB, and 185 log. I tried the DB and heavy log... no go. Too burned out, skipped the axle and only hit 2 reps on the 185 log. Balls, but I wasn't the only burned out one, tied for third... out of four.

Last was the Sheaf throw... I hit 14' and missed 16'. Probably took last. I left before the end of it, so I don't know my placing. The event was wild. A pitch fork stuck into a burlap bag weighing 16 pounds and using the fork to fling the bag over a 14' bar. Again, I sucked at it but was tons of fun.

Overall, I think for no prep. I did as well as I could. Felt good to get out and compete. the work in the off season showed as I felt a good amount of power and competing against a top amateur in the NAS, it was a fun show. Thanks to Mike Landrich for the show, fun events and well run.

A wild competition appears!

2011-04-28T17:58:00.000-07:00

April 28th

warm up with lots of foam rolling

Squat jumps
bar x 5,5,5
took a rack in the back, far from the boxes for jumps. Did these instead.

Squats
bar x 10
135 x 8
195 x 5
235 x 3
275 x 2
295 x 1
315 x 11(belt) I wanted 12 BUT when I unracked it didn't feel quite right. I continued to squat anyways, didn't bug me until rep 8. My upper back lost its tightness. Once I lost it, it became harder to hold my body upright. These were still good as I am still squatting high bar style. I belted because I wanted to spare my back for sunday (more on this in a bit).

SSB seated GMs
bar x 10,10 was setting the rack as there was a pause at the bottom of reach rep as the bar rested on the safety catches.
135 x 10
175 x 10
205 x 10 And back was on fire.... so much for saving my back.

SSB Bulgarian split squats
bar x 10,10 each leg.

Ab work
decline sit ups
BW x10
10 lbs plate behind head x 15
standing band abs with average band x 20,15
Found how to get a good workout finally doing these.

DB overhead push press
worked up to 100 x 1 each arm, nothing big.

GHR
bw x 15,12

Stretch and shut it all down.

I am preserving myself because.... I am competing sunday! Started as me going to pick up a set of farmer's handles and turned into me competing at a highland games. I wanted to not over do it as if I worked myself into the ground tonight, I would bomb on sunday. A full write will follow sunday night.

Overal a good workout, I noticed the loss of upper back tightness squatting. This comes from time spent under the bar and knowing what is the problem during the movement. The more you understand how to do an exercise, the better you become at it AND the easier it becomes to figure out where you are weak. From there you can fix the weakness. If you don't know where you are having problems, find someone to give you pointers. Someone watching can always help. If no one is available, video tape it and send it to someone who knows (Like me). Never be afraid to ask for help, people will help those looking to get better.Now go squat until you puke!

beast mode...

2011-04-26T18:10:00.000-07:00

Well not really, but today was a good day.

Warm up
Dynamic band presses. Hooked a band over some pull up handles on a rack and pressed out as fast as possible.

Football bar bench
bar x 10
135 x 5
145 x 3
160 x 3
175 x 8,8,12 Felt really good, left lots in the tank. Lots of control and speed.

DB rows
130 lbs x 8,8,8,8,12 grip is getting better and these felt easier this week, up the weight next week.

db seated overhead press
60 x 5
65 x 5
70 x 5
75 x 8 This set felt good, lots of strength there and no pain in the shoulders. All good signs.

Cable rows
240 x 5,5 focused on pulling hard not caring much about form.
150 x 10,10 more controlled and slower.

BB curls super setted with fat grip rope pull downs. 45 lbs each for at least 15 reps, over 20 if possible.

Kettle bell swings
32kg x 15 both hands
32kg x 10 each hand

Rotator cuff work with a 12 lb weight.

light cardio and stretching.

For those who wonder, I do low impact cardio at the end of my workouts as a cooling down of sorts. Just letting the heart slow and the sweating to stop. no real reasoning behind it.

More human than human

2011-04-26T06:28:00.000-07:00

Sleep has been at a premium lately... I thought last night the workout would suck more ass than a hoover in a perverts house... I was wrong.

Warm up with some PVC rolling on the lower body.

Hang snatch
Bar x a lot. I was working on dropping under the bar. I started to get a hang of it.

Clean and jerks... sometimes no jerk.
135 x a bunch... for three sets. Counting was not done this time out... The count would have pimp slapped me for not counting... I am sorry my vampiric lord!...
Anyways, worked on the catch. I am not dropping under to catch the weight. I am still muscling it up, but the catch improved. Tried a 135 snatch... wow that turned into a huge mess of WTF? it looked more like a power snatch grip clean.

Deadlifts
225 x 5
275 x 3
300 x 3
340 x 8,8,10 Last set felt damn easy and had at least 3 or so left in the tank.

SSB squats
bar x 8
155 x 8
225 x 8,8,9 Felt easy enough.

Zercher Harness air fucks.
225 x 5
275 x 5
295 x 5
345 x 4 oh yeah, I made the fat lady sing on the last set there.

Event:
18" deads... well, probably a 15".
worked up to 495 x 1 545 didn't want to go.

Shrugs
225 x 12
315 x 12
225 x 12
135 x 15

Side bends
80lbs per side x 15, 15, 10

Reverse Hypers, tilted up.
50 lbs x 10,10,10

Make shift rolling thunder for grip work.

Cardio and stretch.

I keep wanting to slap people at the gym... the reverse hyper machine is NOT an expensive high table for your water bottles.