Saturday, November 22, 2014

Strongman Class

Log press:
Warmed up by one-motioning the 80# log x 3
Clean once and press away: 80x14/30 sec
100x6/30 sec x 2
Clean and press in one motion: 90x2 + 90x2 regular clean and press

Sandbag runs:
Somewhere between 100 and 150 x 80' x 3
160'x1

Tug of war:
5 rounds

Stone to shoulder:
110x2x2
130x2
Some attempts at 150, which was not close to happening

Finished with some abs. It was a pretty light day, but good on technique.

Friday, November 21, 2014

Hugging the Husafjell

Following assignments from my coach:

Deadlift:
135x10
185 max in 30 sec = 14
225 max in 30 sec = 10

Deficit deadlift:
155x10x2

Husafjell stone, pick from the ground:
155x80'
180x80'

That is a hard pick, and I need to get better at picking it up higher. I think some really deep squats will help.

Lat pull down: 60x10, 70x10

One arm dumbell rows: 10x55x2/side

Glute-ham-raises with 80# band: 10x2

Hammer curls: 25x7x4

Then I went to an interesting dance-based stretch class with a friend and got to stare at myself in the mirror for an hour. Conclusions:

1. I still have great feet with a fantastic arch when I point them. Glad I wasn't tiny enough to be a ballerina and ruin them, but I still like how they look.

2. My shoulders look massive now, especially when I'm wearing a black tank top, which makes me even more sure I should be able to put more weight overhead.

3. I look really solid right now, but not super lean, at least from the front, which makes me hope I can take off the weight for this competition without going into dangerous territory or losing too much strength.

4. I am still really flexible from all the yoga I used to do, which I'm very happy about. Except maybe better front squat mobility with my shoulders, I don't feel like I need to gain more flexibility.

Tuesday, November 18, 2014

Back to Strongman in a big way

Behind the neck presses:
45x10 - strict
67x3 - strict + x8 push press
115 push press, but it quickly became clear I wasn't doing that for reps today
95x10x2 push press
Some assisted pullups.

Seated axle strict press:
45x10
55x10
55x6
55x5

Incline dumbbell presses:
25/hand x 12 x 2

Tricep extensions:
Short bar + 10lbs x 12
Short bar + 15lbs x 10 x 2

I'm learning that it's vitally important for me to keep my shoulders down when going overhead. I get worried and tense and raise my shoulders and immediately kill my strength. Gotta practice that with sub-maximal loads.

Front squats:
Empty bar x 10
95 x 10

Then a super set of:
150# atlas stone x 5 + 135 x 8 front squats
150# atlas stone x 3 + 135 x 8 front squats

Sandbag runs:
160 x 180' x 2

Leg curls
90 x 10 x 2

Leg extensions
80 x 10 x 2

Calf raises:
Machine + 70# x 10 x 2

Some punching drills, wherein I pretended I was a MMA fighter, until he made me slow down.


Monday, November 17, 2014

Open Gym

I did a quick, focused open gym session yesterday. Had to get in and out in under 1 hour, which is challenging with open gym.

The plan was 5x5 deadlifts at 80% of my max, but I did them on a Brick lifting platform, which amounted to a deficit deadlift of an inch or two. That's okay, though. I need deficit deadlifts.

135x5
185x5
220x5
240x5x5

Then did some Z-presses overhead presses seated on the ground. These are supposed to be great for all kinds of overhead pressing, without doing huge volume.

45x10
55x10x3

And that was it! All those sets of deadlifts took a long time.

Sunday, November 16, 2014

Strongman Class

Axle Press:
After some warm ups with an empty bar, and 85#, did
105x6 in 30 sec
105x5 in 30 sec
105x5 in 30 sec
95x8 in 30 sec

Farmer carries:
115x80'x2
135x80'

Yoke carries:
260x80'
310x80'x2
Didn't want to go heavier because my knees are still hurting a bit from the competition

Keg over the bar:
100x5
150x5

Finished with some ab work.

Friday, November 14, 2014

Who's House? Tone House

I'd been meaning to check out Tone House on the recommendation of some friends, for an intense workout that will help, not hurt my Strongman competition performance, and I think this fits the bill.

We started out with a crazy warm up of sprinting, agility drills, and burpees (which they quickly let me do as just jump outs, no chest to deck, when they saw how slow I am at burpees).

Then the actual work out:
* Some sprints and variations on bear crawl
* Prowler pushes
* A sort of "do whatever the coach says with a sandbag thing" of various plyo moves, pushups, etc.
* Some stuff with a bar and a band attached to the wall
* More agility drills

This was the conditioning class, so it was all various sprints. It's the sort of thing that would be very good for me to do more regularly. I wish it wasn't an hour long--I don't need an hour of it to have the metabolic effect I need, and I hit a wall at about 45 minutes when my muscles ran out of glycogen (or something) and I just ended up dizzy. I definitely phoned in the last 15 minutes.

There is a certain keeping up/competitive aspect, but not nearly as strong as in Crossfit. I had no trouble dropping out a few times to let everyone pass me--that seemed like the best way to keep it to a hard but doable level.

I killed the prowler pushes, of course. Nice to do at least one thing that was in my wheelhouse.

The coach chatted with me after--definitely felt welcomed. He tried to talk to me a little bit about the more strength focused days, and I'm sure the TRX stuff they do is good, but that's not the sort of strength I'm after, so conditioning days are going to be best for me.

It is also insanely expensive. $35/class, $500/month unlimited. (I did the $20 first time fee for a class this time.) I get all my personal training sessions and a membership to my Strongman gym for less than that.

All of the attendees were in very good shape already. This would be a hard class to show up to without a really good fitness baseline. Unlike Crossfit where there's individual scaling, this is so group based that you really slow the class down if you're a lot slower than everyone else.

Overall quite good, will probably go with friends once a month or so--or use a Classpass for it. But I can do a lot of sprinting drills on my own, for a shorter period of time, and probably not deplete myself quite so much as I would in an hour long class. The real test will be how Strongman class feels tomorrow.

Thursday, November 13, 2014

Getting back to it

Back in Strongman. Sore and aching legs, so I hoped that moving some blood through them might help. And it didn't hurt. It might have helped.

Paused front squats:
100x5
120x5
135x5

Back squats
145x8x2

Walking dumbbell lunges:
25/hand x 16 x 3 (8/leg)

Superset with weighted planks:
60sec w/ 25# x

2 light sled drags for 60'