My random Strongman adventures

[Gerb]

I am planning to take 2011 off from competing (bbing) and let the mind/body rest and grow. I thought now would be a great time to get back into some of my strongman and grip training. If my back holds up this year (big if), I might even consider trying out a novice comp later in the year too. I am planning on sled dragging tomorrow night. I will use this journal to record any strongman type training workouts and also to harrass Rob.

[Brazilianpitbull]

Who are u?

[BEAST MODE]

In!!! This should be interesting!

[robert da strongman]

just remember i have the power here, skeletor.

so tell us what is the plan?

and i will recommend the lakeland comp in september next year.

[Gerb]

Who are u?

I am the one and only Stevil Kenevil, where have you been? everyone knows this.


In!!! This should be interesting!

Richwa IN!


just remember i have the power here, skeletor.

so tell us what is the plan?

and i will recommend the lakeland comp in september next year.

Alright Roberto, the plan is to compete in a novice strongman later in 2011. It will require I train smart over the next many months. lakeland in September is an option. Do you have a link to last years flyer so I can see the lifts?

[robert da strongman]

here is the one i am doing saturday.... http://nastrongman.com/trainingbox.pdf

and here are the results from lakeland.... http://nastrongman.com/2010CFSMFinal.pdf

[Gerb]

I like the events/weights of the Training Box vs Lakeland. I'd do novice, maybe I target training box for next year.

[robert da strongman]

events will never be the same, similar but never the same.

take those as a snapshot of what to expect. right now you need to train your base strength and lifts. you need to learn technique....6 weeks before the comp you will want to concentrate on the lifts.

drive your ass out to Bryon's...every saturday at 9 am

[Gerb]

events will never be the same, similar but never the same.

take those as a snapshot of what to expect. right now you need to train your base strength and lifts. you need to learn technique....6 weeks before the comp you will want to concentrate on the lifts.

drive your ass out to Bryon's...every saturday at 9 am

maybe I'll target once a month

[robert da strongman]

maybe I'll target once a month

let me know..i am off every other weekend. will be there next weekend as long as he is in town.

[Gerb]

I will let you know. next weekend I am in Tampa, two weekend following I am in Tampa again so maybe later in Nov I'll target to get back over there.

Day 1 back at it strongman training starts tonight, dragging and fat handle work. it is back and bicep day so I plan to get in some solid rowing, chins, and then use my rolling thunders for curling and dragging. should be brutal.

[robert da strongman]

RX Muscle Forums - View Single Post - NAS Inc.

[Shadow]

Ooo, shiny new journal. IN, of course.

[tjoe]

Nice.
Good luck with the back.

[Gerb]

RX Muscle Forums - View Single Post - NAS Inc. (http://forums.rxmuscle.com/showpost.php?p=1209661&postcount=13)

thanks for the info, yeah, I saw that, I guess I just didn't understand what you where saying. i agree 100% thou, my plan is to just get my feet wet as a novice however if I am in shape and suck down to <200, I could do LW at some comps that have an <200. At your comp this weekend, the LW and Novice are using same weights. Pretty much that is what would determine it for me. The lbs for the <231 are way over my head at this point so I got no problem starting slow as a novice like I did with BBing.


Ooo, shiny new journal. IN, of course.

Cool!


Nice.
Good luck with the back.

Thanks man! I'll be hitting you up for input as I progress along.

[Gerb]

Went well tonight. I trained back, biceps and added in fat handle work (rolling thunders) and dragging. I don't know that I will do any specific Event only type workouts yet (unless I drive out to train with Rob). For now I plan to just incorporate in some strongman stuff into my current program. Currently I am on an 8-day split, I train every other day as follows:

Chest/Tris
OFF
Back/Bi
OFF
Shoulders/Traps
OFF
Legs
OFF

Tonights workout:

Wide Grip Pullups
BW/10
BW/10
BW/10
BW/10
BW/10
BW/8

Old School T-Bar
2plate/15
3plate/12
4plate/10
5plate/10
6plate/8
4plate/20

Bent Barbell Row
135/15
185/12
225/10
185/20

Rolling Thunder Alt Curls
27/12
32/10
37/10
42/10
47/6
27/20

21's
70/7,7,7

Dragging - in grass/dirt
4plates x 75ft - 10 total drags
... was a pretty easy first dragging session, plan to work back up slowly to 8plates, which is the grass/dirt is freaking heavy

Roman Chair sit-ups
+25lbs x 100reps (2sets 50each)

Standing BW Calf Raise with full stretch
BW x 100reps (2sets 50each)

... overall, good workout.

[robert da strongman]

where's the deadlifts?



ZWUcHKAj_tc

[Gerb]

currently doing romanians on leg day so no conventional at the moment but will look to add that in as I progress.

[robert da strongman]

currently doing romanians on leg day so no conventional at the moment but will look to add that in as I progress.

might want to change that...every comp has a deadlift. would be embarrassing to bomb on such an easy event.

[Gerb]

might want to change that...every comp has a deadlift. would be embarrassing to bomb on such an easy event.

lol, not all of us are built like tanks robby! I am bringing the lean and mean (and stringy) to strongman! ... but points well taken, deadlifts will be added in to my training. of all exercises, that is the one that bothers my back the most so I just gotta be real careful and work it in slowly. more than likely it will be my weakest event.

what do I need to be pulling in the gym as a novice, to give me a target to shoot for over the next 6months? like the minimum so I don't "embarrassingly bomb" as you put it lol.

[robert da strongman]

look at the results from lakeland and see the lw and novice deads there.
honestly you better be able to pull 400+

[Gerb]

I was thinking if I could pull 455 solid then that would be enough to atleast hit some reps in competition as a novice and allow me to compete

[BEAST MODE]

Make it your goal Steve...I'll race you there. Maybe that's not fair though because I have a head start and a healthy back.

[robert da strongman]

I was thinking if I could pull 455 solid then that would be enough to atleast hit some reps in competition as a novice and allow me to compete

make it your goal

[BEAST MODE]

I said it first!

[Gerb]

Make it your goal Steve...I'll race you there. Maybe that's not fair though because I have a head start and a healthy back.

you know me man, I love to compete, even if the odds are against me and slim chances, competition is competition and it drives me. I am totally in, first to 455 between us wins.

[BEAST MODE]

OK let's do this thing! I am getting this shit!

[Gerb]

I will have to pull this friday, set my base

[BEAST MODE]

Eat my shit!

[Gerb]

I plan to open BIG!!! ... 135, maybe 140 ( I got 2.5lbs plates in my hardcore gym)

[BEAST MODE]

Slow down hot rod!

[Gerb]

I can't be stopped, I'll even go RAW grip chalk only on that bitch.

[BEAST MODE]

You are going to hurt yourself doing it raw w/ that kind of weight! You are talking deads all the way from the floor, right? Man...if you do 140, I gotta see some video!

[robert da strongman]

methinks Stevey's balls dropped

[BEAST MODE]

methinks Stevey's balls dropped

I think he's super pissed about this new homo division the NPC is implementing!

[robert da strongman]

he is just jealous....someone will be more homo than he is

[BEAST MODE]

and have better hair and makeup!

[Gerb]

hit shoulders and traps. no strongman training tonight but i have nix'd the straps and just going chalk only on heavy shrugs and uprights, need to get my grip strength back and while I do have alot of grip toys, i figure the basics is just gripping a bar RAW and holding on to it while performing an exercise. so far my exercise strength has not exceeded my grip strength so no issues.

[Gerb]

As was rather articulately pointed out to me recently, I am no Strongman, really, this is no real revelation as my broke ass back has pretty much prevented me from ever really pursing my goals of getting involved in the sport. However, I have always been a fan of the sport dating back to my very first issues of Milo I purchased back as a teenager. With a long bulk ahead of me, gotta put on size to be able to get back on stage in 2012, I am very optimistic thou that 2011 will mark my first year actively engaging in consistant Strongman type training and ultimately I am optimistic I will compete in my first comp later in the year. My workouts are going well, I am learning (slowly) to hold back alittle more which is sparing my back but seems to be allowing me to make progress. Tonights workout was awesome. I helped my in-laws move last Saturday and my back has been torn up ever since. So I wasn't sure how today would go. It was my first Leg workout in my new home gym. I added an additional 12ftx4ft of rubber flooring today too bringing the current size to 16ftx12ft, I got one more 12ftx4ft section to add and the flooring will be complete. In the end, todays session was pretty solid and a good mix of sets and reps.

BB Squats
135/10
225/10
225/10
315/3
315/3
... I dropped the safety bars down from 6th to 5th hole (6inchs) and it made a huge difference on depth. It puts the top of my thigh under parallel. It was alot harder.

Deads - chalk and belt
135/3
185/3
225/3
275/3
315/1
365/1
... first time pulling in along time, was very pleased

Power Tec Leg Exten
100reps @ 50lbs multi sets (20,20,20,20,20)
... 50lbs on this machine feels about like 125lbs on a nautilus to give you and idea, no rest between sets with my training partner so it got painful fast

Dragging - in grass/dirt
6plates x 150ft x 4sets
... we upped the weight by 2plates this session and double the distance of the lap, 8plates is coming soon.

Hypers SS w/ Standing Full ROM Calf Raises
50reps multi sets (20,15,15) - 150reps multi sets (50,50,50)

[robert da strongman]

good pulling

[Gerb]

good pulling

thanks dude

hey, I might have scored a free keg from someone (less the beer), pretty stoked about that

[Gerb]

some dragging and duckwalks. never done the duckwalk before. this was my first set, 2nd set wasn't quite as pretty, the duckwalk kicked my butt. Also dragging in the grass sucks, so much extra friction, but good training for sure.

8plates Dragging and 200lbs duck walk on Vimeo

[robert da strongman]

nice ass kicking

[tjoe]

I HATE the dauck walk.
It was in my first contest. I don't recall the weight but I do KNOW that they used 45 pound plates. Pretty wide for a 5'8" guy to get his short little legs around!
anyway - Nice work bro!

[musclegoddess65]

looks like one slip could spell disaster.... thanks for sharing the video...

[Gerb]

nice ass kicking

thanks bro, as advertised, the DW sucks


I HATE the dauck walk.
It was in my first contest. I don't recall the weight but I do KNOW that they used 45 pound plates. Pretty wide for a 5'8" guy to get his short little legs around!
anyway - Nice work bro!

Thanks man, yeah, I was thinking next time I'd make the bottom plate a 45 so it is alittle wider, I might try some straight sets too with a heavier weight, see if I can get 250-300 but just for 75' sections. It is a tough one for sure.


looks like one slip could spell disaster.... thanks for sharing the video...

I have fallen on my back on more than one occasion when my feet sleep and legs give out, not too bad in the grass but when I wipe out dragging on the concrete it can get a little dicey, luckily, dragging is pretty much a low speed affair so it ends up just be more comical than anything. nothing funnier than watching your buddies wipe out cause they are totally wiped out.

[Gerb]

I scored a couple tires today. Found a place that just gives them away. Both in great shape. One weighs 633lbs and the other is 928lbs. Slowly I am building up a nice bunch of equipment to train on.

Today I worked back and biceps but added in some events to the mix. Taking a cue from Rob, I am going to work on going heavier for some shorter distances vs my long distances at lights weights, specifically that will apply to dragging and duck walks.

So today I added in the following to my back and bicep workout.

Tire Flips 633lbs x 3 total
Rolling Thunder Duck Walk 50ft - 257lbs x 2 laps

[BEAST MODE]

That was a beautiful pic you sent me of all the tires!

[Gerb]

it was crazy, they told me I could have as many as I wanted, so we took two

[BEAST MODE]

I would've been in heaven! I guess they weighed them for you?