Group: Strength & Powerlifting

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Discuss the topic of Power lifting, Strength training and Strong Man training!

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Strongman event

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gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/22, 01:20 PM
Well, I am going to compete in my first strongman this weekend. Found out about it this morning and have not trained specifically for it but I feel I will do well. It's in clearwater,fl at 9am on sat. I'll update you Saturday night.
7707mutt
7707mutt
Posts: 7,686
Joined: 2002/06/18
United States
2007/02/22, 01:20 PM
COOL NESS let us know man!

--------------
Curl Jockeys, get outta the squat rack!

I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance)



7707mutt@freetrainers.com
ATIGER
ATIGER
Posts: 992
Joined: 2003/02/26
United States
2007/02/22, 01:23 PM
Good Luck - Keep up the FL Gators streak of placing 1st

and WAR EAGLE
jbennett
jbennett
Posts: 1,558
Joined: 2001/02/28
United States
2007/02/22, 03:03 PM
Damn, if I would've known about it sooner, I would have made it a point to plan on being there to watch. Clearwater is a fairly short drive for me (depending on traffic).

--------------
--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
"Never think of how weak you are; think of how strong you're going to be."
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2007/02/22, 09:00 PM
nice... What are the events? Let us know how you do...

I don't have another contest till april...

--------------
Gravity hates you.

Enter the Darkside.
2007/02/22, 09:14 PM
Good luck Gator.
arondaballer
arondaballer
Posts: 1,054
Joined: 2003/06/14
United States
2007/02/22, 11:21 PM
Sweetness...Good luck.

--------------
I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt

coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/02/23, 12:08 AM
good luck. oh, and im not a fan of florida... but i will still cheer you on...
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/24, 09:35 PM
I competed in the Florida Strongman Championship. This was my first ever strong man competition so I had to compete in the Novice Open Division.

The events in this order and my place:
Keg lift - atlas stone format - 6th 24 sec and some change.
Husefel stone - 50ft as fast as possible - 1st 4.84 flew through it
Incline bench with metal log 205 lbs of weight - 4th with 20 great reps
Seated arm over arm tire pull over 50 ft. They said it was like pulling a 500lb sled on grass. - 1st 19.81
Tire flip for 1 min 550lb tire- 1st with 16 flips

Finished 1st with 52 points. Tied with another guy at 52 but because I won 3 to his 1 I won the the tie breaker.

Good first effort now I plan to train for the big boy division. Oh, and I had no event training for this. I found out about it on Thursday morning. Thanks all!
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/24, 09:41 PM
There were 11 other guys in the novice open division
jaytori129
jaytori129
Posts: 657
Joined: 2006/11/14
United States
2007/02/24, 09:47 PM
grats dude
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2007/02/25, 02:36 PM
great job... keep up the good work
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2007/02/26, 03:01 PM
So then I'll be looking for you in the 230 open category now?



--------------
Gravity hates you.

Enter the Darkside.
ATIGER
ATIGER
Posts: 992
Joined: 2003/02/26
United States
2007/02/26, 03:15 PM
Big Congrats

The FL Gator tradition continues...
drquack11223
drquack11223
Posts: 94
Joined: 2007/01/09
United States
2007/02/26, 09:20 PM
psht, you ONLY flipped a 550lb tire 16 times. i could of done thT...ha ha jp man, thats awesome, keep it up!
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 07:58 AM
I haven't weight 230 since my senior year in high school! LOL! I am 285 lbs. I'll be competing with the big boys. Started my training for an event on April 7th in Fort Myers on Sunday. Thanks all!
7707mutt
7707mutt
Posts: 7,686
Joined: 2002/06/18
United States
2007/02/27, 08:02 AM
Gator I know i would love it and I am sure others would too if you have the time to keep a journal here of the training......

--------------
Curl Jockeys, get outta the squat rack!

I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance)



7707mutt@freetrainers.com
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 09:57 AM
I will post each workout for the last 2 weeks in seperate posts startin with 2-5-07:
Body weight circuit at my house. Getting back into the groove. I got sick during the fall sports season and my training went to the dogs for a little while. So I used this workout to kick the rust off.

Stage 1:
Crunch x 20
opp arm/leg x 20
Seated Russians x 20
3 rounds no rest between rounds
2 min break between stages
Stage 2:
BW Squat x 20
Push-ups x 20
Band Pull Aparts x 10
3 rounds no rest
2 min break
Stage 3:
1-leg box squat x 5/leg
Band goodmornings x 10
Band abduction x 10/leg
3 rounds no rest
2 min break
Stage 4:
1-leg glute bridge lift on medball x 6/leg
Chair dips x 10
Y,T,W,90/90 (shoulder work) x 10 each
3 rounds no rest
2 min break
Stage 5:
Band upright row x 10
Scapular push-up x 10
Band military press x 10
3 rounds no rest

took about an hour. Was a good start.
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 09:59 AM
2-6-07 After work
Warmed up with
seated calves x 10 x 4
Glute ham raise x 5 x 4

Snatch transfer series x 5 x 2sets per exercise
Hang Snatch x 2 x 6
Hang cleans x 2 x 6
Box Jumps x 5 x 4

Stretch
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:01 AM
2-7-07

Warmed up with rotator cuff, scapular stability, and trunk
Bench
3 reps x 5 sets

Standing military Press
3 x 4

DB Incline
5 x 4

Pull-ups
6 x 4 no weight perfect form

Bent over row
6 x 4
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:07 AM
2-8-07 rest
2-9-07 Was in Kentucky with swimming for SEC champs so I took our one former swimmer through an upper body workout and did with him even though I had trained it 2 days earlier.

We shot hoops for 15 minutes for a general warm-up
Rotator cuff work for 7 minutes
Medball drop and punch x 10 x 4 you/me pace
Lying on your back with arms fully extended
Partner on a box holding the medball
Partner drops medball, catch it pull it in and punch it back up multiple times until desired reps are acheived.
Bench 2 min TBS
3 x 5

Incline DB <--> Pull down
5 x 3 10 x 3

1-arm db shoulde press
10 x 3 no rest

Pull-aparts
10 x 3 you/me pace
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:09 AM
2-10-07
Box jumps --> Hang clean
2 --> 2 x 6
Do 2 box jumps then immediate follow it up with 2 hang cleans
2 min TBS
Regular box jumps x 5 x 4
Rotational Jammer x 5 x 3
Front Squat x 5 x 4
Single leg leg pressx 10 x 3 <-->Glute ham raise x 6 x 3
Back hyper x 10 x 3
Roman situp x 10 x 3
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:12 AM
2-11-07
Warmed up with trunk and RC
Close grip bench
12 reps 1min rest
10 reps 1.5min rest
8 reps 2 min rest
6 reps 2.5 min rest
4 reps 3 min rest
2 reps

Military press <--> Hammer Row
10 x 4 10 x 4

Balance Board Push-up <-->Close grip pull down
10 x 4 10 x 4
7707mutt
7707mutt
Posts: 7,686
Joined: 2002/06/18
United States
2007/02/27, 10:14 AM
Nice Matt!

--------------
Curl Jockeys, get outta the squat rack!

I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance)



7707mutt@freetrainers.com
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:14 AM
2-12-07
Balance Board Squats <-->Banded knee extension
5 x 3 10 x 3/leg

S.L. Box Jumps x 5 x 3/leg

3 hurdle hop to box jump x 20 singles

Box Jumps x 5 x 4
Hang Cleans x 2 x 6
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:14 AM
2-13-07 after work really tired
Bench
2 x 5

went home
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:18 AM
2-14-07 monster workout :love:
Try to follow this:
Leg Press <-->Band Abduction <-->Leg curls
15 XXX 10
15 10 10
12 10 10
10 10 10
8 Back hypers 10 10
6 10 Roman sit-ups x 15
4 10 15
2 10 15

This took 24 minutes. It is all the time I had after work to train so I made it count. It was an a$$ kicker

I started at 380 on leg press and added 90 lbs each set and finished at 1010 lbs. There was no rest.
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:21 AM
This didn't come out the way I hoped it would. Leg press was superset was done every round. 1st round was leg press and leg curl only and was a warm-up
The second-4th rounds: leg press-band abd-leg curl
the 5th round leg press-back-hyper-leg curl
the 6th-8th round: Leg press-back hyper-roman sit-up
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:23 AM
2-15-07
Warm-up with trunk and RC
Bench
5 x 5
Military press x 5 x 4
Pull-ups x 5 x 4
Ran 3 miles home
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:25 AM
2-16-07 rest
2-17-07 HELL I did power circuits. Truely hell
Circuit #1 x 6 rounds
Pull-up x 4
Clean & Press x 5
Pull-up x 3
Front Squat x 5
2 min Rest
Circuit # 2 x 5 Rounds
DB Snatch x 3/arm
Inverted Row x 6
Bench x 5
Squat Jump x 5
1 min Rest
Circuit # 3 x 4 Rounds
RDL x 3
Clean & Push Press x 3
Box Jump x 4
MBall Chest Pass x 8
1 min Rest
Circuit # 4 x 3 Rounds
Leg Press x 20
Balance Board PU x 20
Roman Sit-up x 20
Calve Raise x 10
Back Hyper x 10
No rest
Ran for 15 minutes on tread mill after
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:25 AM
2-18-07 More Hell - not quite as bad but still HELL
Circuit #1 x 6 rounds
Band Aparts x 6
Speed Bench x 3
Rotational Jammer x 3/side
In Row x 5
1 min rest
Circuit #2 x 5 rounds
Cross Body DB Snatchx3/sd
DB Incline x 5
Hammer Row x 6
1 min rest
Circuit #3 x 4 rounds
Box jumps x 4
Military press x 5
Good morning x 5
Overhead medball pass x 8
1 min rest
Circuit #4 x 3 rounds
Skull Crusher x 20
PB crunch x 20
PB Back Hyper x 20
Rotational Knee-up x 20
No rest
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:27 AM
2-19-07 Birthday Blow-up
Trunk warm-up
Hang cleans
5
4
3
2
1
Box Jumps x 5 x 4

1-leg box squat <--> GH raise
5 x 4 5 x 4
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:29 AM
2-20-07
Balance Board <--> Banded knee ext
:20 x 4 12 x 4
Snatch Transfer

Snatch x 2 x 6

s.l. box jumps x 5 x 4

Band abduction <-->Physioball leg curl
10 x 4 6 x 4

did this in morning
ran home at night
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:30 AM
2-21-07
Trunk and RC warm-up

Bench x 3 x 5

Incline DB x 5 x 4

Standing DB Military x 5 x 4

Seated row (heavy) x 5 x 4
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:31 AM
2-22-07
Found out about the strong man comp on 2-24 so decide to go. I took today and 2-23 off. I stretched and ate well.
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:31 AM
2-24-07 strong man comp
Keg lift
Hussefel stone
Metal log incline
Arm over arm pull
Tire flip
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:33 AM
2-25-07 Got right back on the horse - Hell
Circuit #1 x 6 rounds
Pull-up x 4
Clean & Press x 5
Pull-up x 3
Front Squat x 5
2 min Rest
Circuit # 2 x 5 Rounds
DB Snatch x 3/arm
Inverted Row x 6
Bench x 5
Squat Jump x 5
1 min Rest
Circuit # 3 x 4 Rounds
RDL x 3
Clean & Push Press x 3
Box Jump x 4
MBall Chest Pass x 8
1 min Rest
Circuit # 4 x 3 Rounds
Leg Press x 20
Balance Board PU x 20
Roman Sit-up x 20
Calve Raise x 10
Back Hyper x 10
No rest

Added some weight to exercises. My forearms were a little tired from saturday but still had a great training session.

I rode my bike 3 miles in to the weight room and then rode home after.
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:35 AM
2-26-07 Didn't have much time so I did 3 circuits
Circuit #1 x 6 rounds
Band Aparts x 6
Speed Bench x 3
Rotational Jammer x 3/side
In Row x 5
1 min rest
Circuit #2 x 5 rounds
Cross Body DB Snatchx3/sd
DB Incline x 5
Hammer Row x 6
1 min rest
Circuit #3 x 4 rounds
Box jumps x 4
Military press x 5
Good morning x 5
Overhead medball pass x 8
1 min rest
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 10:36 AM
2-27-07
Trunk warm-up
Hang clean
5
4
3
2
1
Broad Jump x 5 x 4
Power plate 1-leg box squat x 5 x 4
GHR x 8 x 4
Decline DB Sit-up x 10 x 5
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/27, 11:13 AM
I am going to start doing event training as part of these workouts. I have implements coming to my house this weekend that I will start to incorporate into my training regiment. I am jacked for this!
7707mutt
7707mutt
Posts: 7,686
Joined: 2002/06/18
United States
2007/02/27, 11:21 AM
You go man!!!

--------------
Curl Jockeys, get outta the squat rack!

I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance)



7707mutt@freetrainers.com
2007/02/28, 11:51 AM
great log ! Good luck. Gator what's your bf at 285?

gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/02/28, 09:30 PM
Around 15%

2-28-07
Today is a rest day
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/03/01, 02:26 PM
3-1-7
Shoulder & RC Warm-up

Bench- regular bar
320 x 3
340 x 3
360 x 3
370 x 3
380 x 4
Felt good on last set so did 1 extra for the heck of it.
2-3 min rest between sets

Fat Bar Incline - not sure of exact size but I could get my hand around it.
130 x 5
220 x 5
240 x 5
260 x 5
270 x 5
2 min rest

Fat bar military press same bar
110 x 5
130 x 5
150 x 5
175 x 5
175 x 5
2 min rest
Fat bar bent over rows same bar
110 x 5
175 x 5 x 4 sets
2 min rest
Wrist roller with a 45lb plate
Grippers x 10 x 3

Forearms are shot - feel great
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/03/01, 03:50 PM
I miswrote about the fat bar. I could NOT get my hand around it.
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/03/03, 05:51 AM
3-2-07
Rest. Preparing for a big weekend of training!
arondaballer
arondaballer
Posts: 1,054
Joined: 2003/06/14
United States
2007/03/03, 03:03 PM
Matt,

Don't mean to hang around the BF question, but how do you go about measuring yours? I have been thrown into a whirl in the past year about proper measurement.

--------------
I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt

gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/03/03, 03:57 PM
Caliper:
Chest
Stomach
Thigh
then a computer program crunches the numbers
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/03/04, 01:29 PM
3-3-07 Super Hell
Circuit#1 x 6 rounds
Pull-ups x 4
Hang clean and press x 3 (heavier)
Pull-ups x 3
Box squat x 2
2 min rest

Circuit#2 x 5 rounds
Speed Deadlift x 3
DB snatch x 3/arm
Bench x 5
Imverted Row x 6
2 min rest
Circuit#3 x 4 rounds
RDL x 4
Clean & Push Press x 3 (heavier)
Depth drop to box jump x 3
medball drop and punch x8
1.5 min rest

Circuit#4 x 3 rounds
Leg press x 10 (heavier)
DB floor press x 10
Roman sit-ups x 10 w/weight
Seated Calve raise x 10
Back hyper w/weight x 10
No Rest
gatormade
gatormade
Posts: 1,355
Joined: 2003/10/01
United States
2007/03/04, 08:14 PM
3-4-07
We (my new training partners) did some implement training this afternoon.
1st we played around with a ton of different grip implements seeing which ones were toughest. 4 different odd objects.

2nd- We did farmers walk with homemade implents loaded with 200lbs each. Walked 50ft down and 50 ft back with said implements a few times. Worked on the turn. Just trying to get the feel.

3rd- Played with a homemade sled. 500 lbs on the sled. Varied pulling facing forward and backward. Several pulls here.

4th-worked with a chain yoke. Lots of sway. great for stability. 200lbs total. Just getting the feel.

5th- Placed a chain over a 20 ft high branch. It had blast strap type handles on each end. Then we did some pull-ups.

Good day overall. Just getting the feel. 5 guys in our crew. We have viking press, 210lb atlas stone, 550lb tire, a log, and several other implements coming. I am going to call the water works place in town and try to get my hands on a fire hydrant.
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