PDA

View Full Version : Training for Beast of the Bluegrass



BK
05-15-2009, 01:47 AM
Figured I would post my training for theios show I am doing in about five weeks. I just did a show this past weekend so I only have about four weeks to get ready for this one.

Mon 5-11-09
WU: Static Stretch, Foam roller back, IT bands
Front Squat: worked up to 315x5 w/Abs and neck
GM's(wide Stance) 245 3x5 w/Shrugs 315-365 3x15
Leg Press 5,6,7,8x20-10 w/ Leg Curl 3x12 120
Elliptical: Intercvals 1:2 ratio x8

Tue: 5-12-09
Heavy Stretching
Lite DB Circuit 2sets of Total Body

Wed: 5-13-09
B-bell Step-Up 3x5 165-225 w/GHR 3x8
B-Bell Row 205-295x 10,8,6
12" Log Jerks 185 3x5
4 Board Press 335 3x5
DB Tri Xtension 45-55 3x8

Th: 5-14-09
WU: Stretch, Dynamic warm up
8" Log Overhead Squat 3x5 100-145
Box Squat to Behind the neck jerk 8x2 165-230
Snatch 165-2208x2
RDL's 250-330 5x5
Elliptical: Intervals 1x2 x8

Not alot of big weights but these sessions help out in event work on the weekends.

tjoe
05-15-2009, 08:27 AM
what was your last show? events? how did you do?

what are the events in the upcoming show?

BK
05-15-2009, 08:39 AM
what was your last show? events? how did you do?

what are the events in the upcoming show?
Last show was Circle City Strongest Man. I went up there unsure of how I was going to do. I am competing at 280lbs down from 315lbs, so my strength levels are still not where they need to be. I did not do that bad considering this but still wound placing fourth. I was a second to slow here or one rep short there and as you know all of this adds up into your final placing. My numbers fopr that show were: UHaul truck pull 80' in 26 sec., Axle clean & press 260x7, 18" Axle dead for max 650, Farmers walk 280 for a 100' in 16 sec., and 280 atlas to 50" platform for five reps in 30 sec.
FOr this show coming up I am going to work on getting faster and becoming more efficient. The events for the Beast are: 260 12" log clean & press for reps, 800 Yoke for 80', 280 Farmers for 160', 18" Axle dead foro reps, and 240-360 stones to 65" to 45" platform.

tjoe
05-15-2009, 08:51 AM
Looks like a good show coming up...
Good luck with the training!

robert da strongman
05-15-2009, 09:29 AM
good luck!

good work at CCSM

BK
05-16-2009, 05:33 PM
Sat 5-16: Event Work
WU: Stretching, Foam Roller

DB Snatches 3x5

12" Log C & P worked up to 165, 205,235x5 clean each rep, 250x2,255x2,260x2 clean each rep, 220x6. Getting stronger on these. Getting my technique back.

Skull Crusher 3x8 90

Yoke 485 2x50', 625x80', 715x80', 805x30'

robert da strongman
05-16-2009, 06:12 PM
nice work!

killer yoke...i hate that thing

BK
05-17-2009, 11:12 AM
Thanks. I may try a run next weekend with 900.

robert da strongman
05-17-2009, 01:17 PM
Thanks. I may try a run next weekend with 900.

nice!

i saw some vids of tony soucie at the CCSM
looked like a good comp

BK
05-17-2009, 05:15 PM
Sun. 5-17-09: Events
Wu: static and dynamic stretching

Farmers walk 140 lb 2x100', 230lb 2x160', 250x160' (80' w/turn) done in about 35 sec. Working on foot speed and turns.

Stones: 240x3 (60"), 265x3 (60"), 240x3 (65"). 265(60"),300(54"),330(54")x1 run.

robert da strongman
05-17-2009, 05:52 PM
nice work!

GameofInches
05-17-2009, 06:58 PM
Great training man! If you don't mind me asking or you might have said it already and I forgot, but how old are you and how much do you weigh? Thanks

BK
05-17-2009, 08:13 PM
Great training man! If you don't mind me asking or you might have said it already and I forgot, but how old are you and how much do you weigh? Thanks
I will be 38 next month. Currently I weigh 280lbs. I am down about 35lbs from last year, so I am in the process of rebuilding my strength levels up and getting used to this lighter bodyweight.

BK
05-19-2009, 07:27 PM
Mon 5-18-09
WU: Static/Dynamic stretch, Foam roller

Front Squat worked up to 350x2 w/abs and neck 3 sets @
Wide Stance GM's 3x5 245 w/DB shrug 140's 3x8
Leg Press 6,7,8 3x12-8 w/Pull Thrus 3x12 140
Calves 4 sets
Sled drag/pull 200'x2 90
Felt beat down and sore today from Sat. and Sun event work

Tue 5-19-09
Baseball work on erectors and hamstrings
Heavy Stretching
2 complexes of 3 sets each of total body.

robert da strongman
05-19-2009, 07:30 PM
I will be 38 next month. Currently I weigh 280lbs. I am down about 35lbs from last year, so I am in the process of rebuilding my strength levels up and getting used to this lighter bodyweight.

with the weight loss do you feel like you have had to adjust the mechanics of any events?

BK
05-19-2009, 07:49 PM
with the weight loss do you feel like you have had to adjust the mechanics of any events?
No. I am just rying to get my stregth levels back to where they were when I was 315. In December, I got down to 250lbs, so not only did I lose all that weight, I lost alot of strength. Now I am in the rebuilding process. So far I am happy with my progress so far.

robert da strongman
05-19-2009, 07:51 PM
No. I am just rying to get my stregth levels back to where they were when I was 315. In December, I got down to 250lbs, so not only did I lose all that weight, I lost alot of strength. Now I am in the rebuilding process. So far I am happy with my progress so far.

i dropped 20lbs for the europa....and since then i feel off balance

GameofInches
05-19-2009, 08:16 PM
Great training BK. I hear where your coming from with the weight lose and strength lose as a result. But once you get the strength back to 100% at your lower body weight, you are going to take off. Solid training man!

BK
05-19-2009, 09:33 PM
Great training BK. I hear where your coming from with the weight lose and strength lose as a result. But once you get the strength back to 100% at your lower body weight, you are going to take off. Solid training man!
Yea, I knew the consequences when doiong this, but knew I would get it back. It jsut sucks because this time last year I was front squatting in the mid 400's and my Log press was 300+. Once I get back to those levels I will be happy.

robert da strongman
05-19-2009, 09:36 PM
BK why did you lose all the weight?

BK
05-19-2009, 09:53 PM
BK why did you lose all the weight?
I looked in the mirror one day last June and I was just disgusting looking. I decided I was gonna start a diet and lose some bodyfat, but I never thoughts of getting down to 250lbs. When I was around 265, I decided I was going to prep for the Northern Kentucky. In December, I got down to 250lbs and 14.5 % BF. My plan was to do the Northern Kentucky, rebound, and stay under 231 and do a couple strongmans as a lightweight. Well, December proved to be a tough month for me as I lost my job and my grandfather two weeks apart. This put a wrench into my plans, so I ditched the bodybuiilding and decided to work up slowly in bodyweight, while keeping the BF % down. So here I sit at 280lbs.

robert da strongman
05-19-2009, 09:55 PM
I looked in the mirror one day last June and I was just disgusting looking. I decided I was gonna start a diet and lose some bodyfat, but I never thoughts of getting down to 250lbs. When I was around 265, I decided I was going to prep for the Northern Kentucky. In December, I got down to 250lbs and 14.5 % BF. My plan was to do the Northern Kentucky, rebound, and stay under 231 and do a couple strongmans as a lightweight. Well, December proved to be a tough month for me as I lost my job and my grandfather two weeks apart. This put a wrench into my plans, so I ditched the bodybuiilding and decided to work up slowly in bodyweight, while keeping the BF % down. So here I sit at 280lbs.

ah cool. bummer about losing family.
how is the BF% now?

BK
05-19-2009, 10:00 PM
ah cool. bummer about losing family.
how is the BF% now?
I don't know, I havent checked. I would say around 16-18%. After this show I am gonna take couple weeks off training to heal. I plan on starting a mini diet to drop some bodyfat and will really keep an eye on my weight. I don't want to get any lower then 265-270lbs.

GameofInches
05-20-2009, 10:43 AM
Yea, I knew the consequences when doiong this, but knew I would get it back. It jsut sucks because this time last year I was front squatting in the mid 400's and my Log press was 300+. Once I get back to those levels I will be happy.

I hear ya. If I am not constantly setting PRs or training where I was at my strongest, then my mind is like crazy and it bothers me until I can hit those #'s again.

BK
05-20-2009, 08:53 PM
Wed 5-20-09
WU: Static/Dynamic stretch, Baseball erectors, hamstrings

SS Bar Step-ups w/no hands 225 3x8 w/GHR 3x8
BO Rows 225x8,275x6, 315x6 w/Dec Abs 3x20
12" Log Jerks 3x5 195 75% of 260
3 Board 295,315,335x5
DB Tri Xtension 50x8, 60 2x6

robert da strongman
05-20-2009, 08:56 PM
nice work!!

BK
05-21-2009, 09:00 PM
Thursday 5-21-09
WU: Static/Dynamic Stretch, Baseball erectors, low back

8" Log OH Squat 110-150 3x5
Box Sq. to Behind the Neck Jerk 180,200,220x2, 250 3x2
Snatch 2x2 160, 190x2, 210x2, 220 missed three time @#$%^
RDL's 280x8, 300 2x8 w/DB curls 3x8
Sled Drags 10x50' 135

BK
05-24-2009, 09:54 AM
Sat 5-23-09 Felt shitty. Jopints hurt, was slugginsh and just diod'nt have any ambition. Training partner felt the same way. Think we may be a bit overtrained. These next two weeks we are dropping gym days down to two days so we should be fine.

DB Snatch 3x5 60,80,80
12" log only got 245 for 1. Tried 265 twice. No leg drive.
B-Bell Skull crushers 95,115,115x8
Yoke worked up to 665x80'
Yoke 375x400' (pretty brutal)

BK
05-24-2009, 08:33 PM
Sun 5-24-09
Farmers walk 230, 250, 280x120' w/turn 320x60'

Stones 240,265,300 (54"), 330 nox2

Stones felt heavy as shit and I really wasn't looking forward to loading anyway. Hopefully next weekend will yield better results. Overall shitty event weekend.

BK
05-26-2009, 09:35 PM
Tue 5-26-09
WU: Dynamic/Static stretch, Baseball erectors, glutes, hamstrings

Deads worked up to 500x9
Leg Press 5 plates 3x10 w/GHR 3x5
Pulldowns 220-240 3x10 w/Dec Ab 3x25
DB curl 45's 3x10 w/DB Tris 60's 4x10
12" Log Cleans 205 2x10
Sled drags 180 8x50 1:1 ratio

robert da strongman
05-26-2009, 09:37 PM
good training even if it didnt go so well.

BK
05-28-2009, 10:14 PM
THu: 5-28-09
OH Squat Bar,120,160x5
Rack Jerks worked up to 270x2
Cleans worked up to 280x2
Push Jerk 10x1 no rest between sets 185-285
Pushdown 120 4x8
GHR 3x5 w/PB
Elliptical 8x 1:2 ratio Levels 13-20

BK
05-30-2009, 10:41 PM
Sat: 5-30-09
WU: Dynamic/Static Stretch, Foam Roller back, IT bands, Baseball hamstrings

12" Log Clean Press worked up to 235x2 and went for another rep and could not get it. I got pissed the fucked off kicked the log, motherfucked a bit and got it together. I did 255x2, 265x1, 275x1, 280x1 and just missed 290. So what I thought was gonna be bad day turned out allright.
My training partner, who is coming off his first show and has only been training strongman for about four months hit a 295 and just missed 305 at a bodyweight of 240 lbs.

Yoke 585, 675, 765x80' each 855x10-15'

Yoke push 355 8x80'

robert da strongman
05-31-2009, 12:14 PM
sick pressing BK

BK
05-31-2009, 06:42 PM
Sun: 5-31-09
Warm up

Farmers walk was broken so I changed it up and did pin pulls at knee cap level instead. Wasnt sure how good these would go becasue my back was sore from yesterdays training, plus I was feeling a bit groggy

Pin pulls did singles up to 770 and it took e-thing I had

Stones 2 runs of 240 (62"), 265, 300, 330 (54") first run it took 38 seconds. The second run I did in 26 seconds so not bad.

BK
06-03-2009, 09:32 PM
Tue 6-02-09

Didnt go real heavy today. Been working on a big landscaping project and my whole posterior chain is fried, so I took it easy.

WU: Lots of stretching and bitching. Foam roll whole back, hamstrings, IT bands

Deadlift sets of five up to 405
Leg Press 4x10 5 plates w/seated leg curl 115 3x10
Pulldowns 3x10 w/ Dec Abs 3x25
DB curl 4x10 w/King Press 4x10

BK
06-06-2009, 09:41 PM
Thursday 6-04-09
Felt like shit today. Everything hurt. Pushed training to Friday. All I did today was heavy baseball/foam roller work, stretching, and accesory work

Fri 6-05-09
Heavy stretch, baseball erectors, hammies, IT's
OH squats 100, 140x5, 180x3
Push Jerks worked up to 280x1
Cleans worked up to 265x1
GHR 3x8 w/Mach. abs 3c20
Afterwards went to a steakhouse and had 16 oz prime rib, mushrooms, sweet potato, wings and two 25 oz beers.

Sat 6-06-09
Lots of stretching and baseball work
Yoke worked up to 650x80' all sets beltless. Felt good and not heavy
Stones 240(62"), 265,300,330(54"), 340(48")x2
Shows next weekend and I am feeling good right now so we will see.

BK
06-07-2009, 10:38 PM
Sun 6-07-09
Nothing real heavy today. Just goiongn thru the motions

Log Clean & Press reps worked up to 235x5 called it quits

Snatches worked to 220 and missed it three times FUCK!!! Its all technical I will work on it in the next training cycle

GHR 2x10/Dec Ab 2x30

Gonna do a light set of Farmers tom. and hopefully do some damage next Saturday.

robert da strongman
06-07-2009, 10:41 PM
good luck next week

BK
06-07-2009, 11:01 PM
good luck next week
Thanks

BK
06-10-2009, 11:30 PM
Mon 6-08-09
Heavy stretching
Farmers 160x160' 250x120' no chalk, no belt felt light and good
Combo Sq. GM 135, 225, 315x5
Abs 3x30
Elliptical 10 min. 8 intervals

Countdown til Saturday. Try and post some pics and give results asap

BK
06-14-2009, 11:15 PM
6-13-09 Contest Day
Slept like shit but that is normal for me. Got to the contest site and started warming up but felt like I could take a nap. That is typical so I wasn't to concerned.
First event 260lb Log Clean & Press for reps: Only hit three reps. Had more in me but I dicked around and took to long between reps. Also managed to torque my knee in the process and thought I could not finish.

Second Event 800 Yoke for 80' My knee was screaming and I did'nt think I could do it but I blocked it out and said "fuck it" and just rolled wioth it. I finished in 32.25 sec. Too fucking slow as the winner hit 17 sec. I still took third.

Third Event 280 Farmers 160' w/one turn

BK
06-15-2009, 10:28 AM
.......280 farmers went well. I think I finished in 33 seconds and change. I think I took third in this as well.

Fourth Event Bus Pull 80' The pull started out great and I was haulin ass. About halfway thru the harness snapped. They let me wait until the other three competitors went so I could recuperate. The second pull wasnt the same as I was not fully recovered. Still finished in 33.25 seconds. Think I lost at least 2 seconds as a result of this.

Last event 240-360 stones to 65"-45" Something happened to me before that I had never experienced. The guy before me must have just gotten out of a swimming pool. Every stone was literally covered in sweat. 240-300 went up fine and 330 was fine but everywhere I gripped there was sweat! I retacked and popped it up easily but I had spent too much time doing this and did not have enough time to attempt the 360, which I would have loaded no problem.

Overall, I am pissed off about the results and how the last two events worked out. I should be winning shows like these and I will address some issues during my next training cycle to remedy this problem. On a positive note, I went in at 285lbs which is 30lbs lighter then last year and my strength levels are nearly where they were when I was at my heaviest. So that is a good thing.

robert da strongman
06-16-2009, 12:30 PM
so how did you place?

hate wet or dirty stones...

BK
06-16-2009, 02:44 PM
so how did you place?

hate wet or dirty stones...
I finished fourth. Missed third by .5 points.

robert da strongman
06-16-2009, 03:38 PM
I finished fourth. Missed third by .5 points.

been there myself..that freaking half point sucks!

what comp is next?

BK
06-16-2009, 11:16 PM
been there myself..that freaking half point sucks!

what comp is next?
Actually it was 2.5 points. The results were posted today. I am so fucking pissed right now....Actually embarrassed. I need to step it up or just quit, plain and simple.

My next contest, right now, is Tennessee Terror in Knoxville, TN in Oct.

robert da strongman
06-17-2009, 11:33 AM
Actually it was 2.5 points. The results were posted today. I am so fucking pissed right now....Actually embarrassed. I need to step it up or just quit, plain and simple.

My next contest, right now, is Tennessee Terror in Knoxville, TN in Oct.

well dont quit. you dropped a lot of weight and that will make things different. work hard!

good luck in october