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Journals => Journals => Topic started by: Gnomusmaximus on January 31, 2018, 02:02:55 PM

Title: One more Season
Post by: Gnomusmaximus on January 31, 2018, 02:02:55 PM
Ya one more.  Posting stuff on fb and then bb.com makes me think it would be better for me to post a log here.  You guys actually lift and stuff. I got tons of views on my bb.com log but nobody actually interacts.

OK if you don't know me...basically old, fat, short and weak but too darn stupid to quit. I'm trying to get in at least one more year of Highland Games and the occasional strongman contest.  Have a few nagging injuries. an adductor tear that will never heal and that they want to cut the rest of the way (called "releasing"...no thanks I'll skip that)  and a shoulder that is slowly gaining mobility back.

Two kids, high stress job, home owner, typical stuff.  get like 3 to 4 session in a week.  Short and basic.   2 times kind of a lift or 2 and then a metcon.  One day a week I do strongman/HG events.  One day a week I go outside and run/ride/XC ski depending on the weather.  Just started to work on my diet a bit because i am beginning to become dense enough to create my own singularity and my gravitational pull might hurt those around me. I have also started to take an OTC Test Support Supplement (DAA, tribulus, Fenugreek) , and some Whey protein.

Have 2 strongman contests coming up in March and June and probably 5 or 6 Highland games this year.   
Title: Re: One more Season
Post by: FLEX on January 31, 2018, 02:26:57 PM
Welcome back.
Title: Re: One more Season
Post by: Dave on January 31, 2018, 02:30:39 PM
Hey man, great to see you here.
Title: Re: One more Season
Post by: Bando on January 31, 2018, 02:38:30 PM
You guys actually lift and stuff. 

:yes:

an adductor tear that will never heal

I believe John/TTBNY just rehabbed an abductor tear.
Title: Re: One more Season
Post by: tooth on January 31, 2018, 06:04:17 PM
Cool, something other than powerlifting!  A guy I know calls highland games "golf for men". 
Title: Re: One more Season
Post by: Gnomusmaximus on February 01, 2018, 10:51:50 PM
Press (kg): 30x5, 40x3, 52.5x5, 60x3, 67.5, 70, 72-, 72
Clean/Jerk: 65x3+1, 72.5x2+1, 80, 83
Metcon: (12:17)
2 mile spin + 20KB snatches@ 25# + 15 burpees + 10 decline sit ups + 5 pull ups(singles)

https://youtu.be/tDD8U5XTTs8

https://youtu.be/8N_lxjxmkP4
Title: Re: One more Season
Post by: Andrew on February 02, 2018, 12:36:05 AM
awesome man! good luck with the highland games and strongman. Strong press in that vid
Title: Re: One more Season
Post by: ptreyesgreg on February 03, 2018, 05:37:57 PM
Good looking workout there Gnome.  Looking strong on the press there.  That Metcon sounds like a butt kicker too.
Title: Re: One more Season
Post by: Gnomusmaximus on February 05, 2018, 08:37:48 AM
Thanks! Things are settling down at work so I now hope to be following you guys' logs more carefully.  Some good stuff, and some strong guys here.

Last Night:
Viking Press (kg)*: 70x5, 80x5, 90x5, 100x5, 105x7, 110x5
Power Stairs (lbs): 108x3, 1153x3, 160x5
*Counts weights in hand and the bars, but not the pivot weights.

Viking Press first is the 105 that lets you see how it works, next is the 110
https://www.youtube.com/watch?v=xyTd__8rt3o (https://www.youtube.com/watch?v=xyTd__8rt3o)
https://www.youtube.com/watch?v=4Qb2lojoR5o (https://www.youtube.com/watch?v=4Qb2lojoR5o)

Power stairs...I'm going to buy a real one of these someday:
https://www.youtube.com/watch?v=I09PcZbjVhU (https://www.youtube.com/watch?v=I09PcZbjVhU)
Title: Re: One more Season
Post by: Dave on February 05, 2018, 11:42:06 AM
Those power stairs are interesting!   Good lifting going on in here man!
Title: Re: One more Season
Post by: Bando on February 05, 2018, 02:32:34 PM

Viking Press first is the 105 that lets you see how it works, next is the 110
https://www.youtube.com/watch?v=xyTd__8rt3o (https://www.youtube.com/watch?v=xyTd__8rt3o)


Looks like a good shoulder workout
Title: Re: One more Season
Post by: Gnomusmaximus on February 06, 2018, 10:11:02 AM
Makin some changes....
Starting a regular 5/3/1 set up using Front Squat/Press/Back Squat/Bench Press.  I will continue with the Clean & Jerks/Snatches as well. I am using a 5 week cycle based on the 5 and 3 days with a deload week at the end.

Things this will do:
1) Lighten Weights and increase reps.
2) Get rid of Deadlifts
3) Give the old bones a periodic break

Why would I do this:
1) Strongman Saturday/Sunday has been pretty brutal.  That is by nature a heavy day.  In a sense the other stuff really is assistance work for me.
2) We do a bunch of DL variants on Saturdays/Sundays...18", Frame, Axle, car, you name it.  Those 20 somethings can DL twice a week...me not so much.
3) I am just plain getting fat.  Changed my diet, but without all the crossfit stuff I need to do a bit more rep work and push what metcons I do get to do.

Ran everything through a 5/3/1 Calculator.  Also dropping my Oly lifts a bit.  I've been pressing EVERYTHING out.  Snatches jerks, everything is caught bent and pressed.  I may never do another OL contest but I still need to stop that right now.

Title: Re: One more Season
Post by: Gnomusmaximus on February 06, 2018, 09:35:57 PM
F.Squats (kg): 40x5, 60x3, 70x3, 77.5x7, 100
Metcon: Spin 1.5 Miles +10 shot puts @12# + 10 wall toss @12# +1.5 Miles spin+ 5 putts + 5 toss

Started the F. Squats of an estimated 100kg max. Was doing 120 in the summer, but it has been awhile so I figured 100 was good. Did one at the end to be sure, seems about right for now. The putts and the tosses were more realistic this time. Trying to step into power position for both. Once Basketball is done I should be able to get in the gym and do some actual throwing with the indoor shot.
Title: Re: One more Season
Post by: ptreyesgreg on February 08, 2018, 08:30:37 AM
I like the looks of your new program Gnome.  It sounds like you put some good thought into that.

Those Strongman Saturdays/Sundays sound brutal man. :)
Title: Re: One more Season
Post by: Gnomusmaximus on February 09, 2018, 08:04:23 AM
Thanks,

Last Night:
Snatch (kg): 37.5x3, 45x3, 50x3,50x3,50x3
Press: 42.5x5,47.5x5,55x7
Metcon :
Elliptical .75 Miles
15/10/5
KB Sumo High Pulls@55lbs
KB Snatches @25lbs
Elliptical .75 Miles

7 seems to be the number of choice for this first time around, that should be higher...oh well that's why I am doing this.  That metcon was MUCH harder than I thought it would be.
Title: Re: One more Season
Post by: BLK00TJ on February 09, 2018, 06:48:51 PM
Following along.  I watch Silent Mikes series on learning the Oly lifts.  I lot more technical that they look on TV.
Title: Re: One more Season
Post by: Gnomusmaximus on February 10, 2018, 05:24:44 PM
Strongman Saturday

Circus DB (lbs): 60x8/8, 70x5/5, 80x3/3
18Ē DL (lbs): 135x3, 225x3, 315x3, 365x3, 405x3
Farmers walk 30í : 145/hand x2x10

Happy with everything but the DL. The DB was easy and that is the weight for the next contest. Depending on the rules I might get 10. The Farmers were only 5 lbs lighter than the March contest and 10 sets of the 30í up and back. There were only 2 of us so it was like set after set. Barely time to catch your breath. One 50í trip should be OK. The DL sucked...I tweaked my left glute doing those frame DLís a few weeks ago. Every pull was literally a pain in the ass. I have done 505x3 from blocks. Even pulling on 455 hurt like crazy.
Title: Re: One more Season
Post by: Gnomusmaximus on February 11, 2018, 05:40:50 PM
45 minute XC ski. Nice snow today. Freezing rain made a nice crust and it was fast snow. Let me go relatively easy and still move quickly.
Title: Re: One more Season
Post by: Gnomusmaximus on February 14, 2018, 09:26:17 AM
Back Squat (kg): 60x5, 90x5, 102.5x5, 115x10 (253lbs)
1 Arm BB Snatch (kg): 30,35,40-,35,37 (81lbs)

Happy about the squats.  I was actually able to get them on my traps. Still canít get a great grip there, but at least it WAS there. Was tired and lazy (had a root canal yesterday @ 7:30), so I skipped the Metcon portion and decided to play with one arm BB snatches. I watched an old Britainís Strongest Man and that was actually an event in in it one year so I had been wanting to do it. It is a very difficult lift.....Here is the heaviest one I made.
https://youtu.be/dI4o4NHAmi0
Title: Re: One more Season
Post by: Gnomusmaximus on February 15, 2018, 09:16:04 PM
Clean/Jerk (kg): 52.5x3+1, 60x3+1, 67.5x3+1, 67.5x3+1, 67.5x3+1, 75, 82.5
Bench(kg): 57.5x5, 67.5x5, 77.5x9
Metcon: Bag over bar@50lbs + Wall ball @15lbs
15/10/5

Good workout. That quick Metcon piece was a beyatch. Jerks were good and crisp, no press outs.
Title: Re: One more Season
Post by: Dave on February 16, 2018, 09:52:08 PM
Man that 1 handed BB snatch looks really damn hard.  I see that one killing me lol
Title: Re: One more Season
Post by: BLK00TJ on February 17, 2018, 10:26:54 AM
Yep.  I'm fairly certain I'd break something if I were to try a one-handed BB snatch.  Maybe break myself too ;D  Way to make it look easy!
Title: Re: One more Season
Post by: Gnomusmaximus on February 26, 2018, 02:06:34 PM
Sorry I have been away.  Break from school (work), and my oldest boy is in Italy for a bit so I did some work around the house.  Here are the past weeks workouts and some vids.

 2/18
F.Squat (kg): 3x50, 3x62.5, 3x72.5, 5x80
Press (kg):3x30, 3x40, 3x45, 3x52.5, 6x57.5
Snatch (kg): 2x40 ,2x45, 2x52.5, 2x52.5, 2x52.5

2/21 - Birthday workout (Makeup for Strongman Saturday)
Press Medley - CircusDB/Axle (lbs): 3x60/120, 3x65/130, 3x70/140, 3x75/150
Husafell Stone (lbs) 60': 110, 135, 160, 185
Arm over Arm Sled Pull(lbs) 30':  270, 225

Press: https://www.youtube.com/watch?v=5o5Ym1ygaTo (https://www.youtube.com/watch?v=5o5Ym1ygaTo)
Carry: https://www.youtube.com/watch?v=VfJaaLTIXMk (https://www.youtube.com/watch?v=VfJaaLTIXMk)

2/24
Car DL (lbs): 3x965, 3x1015, 3x1025, 3x1045
Yoke (lbs) 60': 125, 305, 395, 445
Atlas Stone (lbs) 48": 115x3, 160x3
Car DL: https://www.youtube.com/watch?v=exNuERZ4OJQ (https://www.youtube.com/watch?v=exNuERZ4OJQ)
Brendan adding 90 lbs to make me feel weak (gives a better view of the set-up): https://www.youtube.com/watch?v=35E-bffYx-A (https://www.youtube.com/watch?v=35E-bffYx-A)

2/25
1.5 Mile waddle

 
Title: Re: One more Season
Post by: Bando on February 26, 2018, 03:24:20 PM
Is that car setup on the sidewalk in front of the gym or something?
Title: Re: One more Season
Post by: Gnomusmaximus on February 26, 2018, 03:42:16 PM
Yes, getting it out and back is 1/2 the workout.
Title: Re: One more Season
Post by: BLK00TJ on February 26, 2018, 08:12:08 PM
Car deadlifts look bass-ass man!
Title: Re: One more Season
Post by: Gnomusmaximus on March 05, 2018, 11:19:39 AM
Sorry, again time issues.  Kid is back from Italy ....

Wed
Squat (kg) : 60x3, 80x3,95x3, 107.5x3, 122.5x6
Bench Press (kg): 50x3, 62.5x3, 72.5x3, 80x6

Thurs
Clean/Jerk(kg): 55x2+1, 65x2+1, 72.5x2+1, 72.5x2+1, 72.5x2+1, 80, 83
Spin Bike: 20 minutes

Saturday
Axle C/P (lbs): 90x3, 115x3,135x3, 150x3, 170x3, 185
Keg Load (lbs @50"): 170x5, 225x3
Farmers walk (lbs/hand@ 30'): 165x2,165x2,165x2,165x2,165,165

My grip was gone by the end of those Farmers.
Title: Re: One more Season
Post by: Gnomusmaximus on March 06, 2018, 04:48:50 PM
Last Night:
1.5 mile Elliptical (18:23)

Just now:
F.Squat (kg): 50x5,62.5x5, 72.5x5, 80x9
Press (kg): 40x5, 45x5, 50x5, 57.5x6

Some Snatches and bike Thursday, then my first Contest of 2018 on Saturday. On a side note I finally get a permanent crown for my tooth tomorrow. The temporary is broken in two and comes off easily
Title: Re: One more Season
Post by: Gnomusmaximus on March 12, 2018, 10:35:20 AM
Update:

Thursday:
Snatch (kg): 3x38, 3x44, 3x49, 3x49, 3x49
Spin Bike 20 minutes

Saturday: Mini Strongman contest at Quest in Cornwall Ontario.

I was the only 50+ so they just put me in the Open class but I got to lift the weights I was supposed to lift.  Gave me a bit of an advantage but was bummin I missed out on going with other old guys.

Car DL: 380lbs (no straps) - 26 reps - 3rd place.   I went last so I was actually hoping for 15 which would have gotten me 4th. Went 10 chalk up, 10 more, chalk up, that tied me for third, did 5 more just to be sure chalked up , then for some dumb ass reason did 1 more. 

Farmers Walk - 160/hand, 50' with a turn around a cone in the center. 20 seconds, 5th place.  Did OK but f'd up the turn.  We don't practice a turn and it got me.  The handles were 2" thick and smooth.  Those were tough to grip so I was actually not that upset.  Still in 3rd on points by one. 

Circus DB - 85lbs (had to clean each rep) - 11 reps - 1st place (tie).  I was hoping for 5 - 10.  The guy right behind me in 4th (awesome guy by the way) got 5 and was leading, so I knew 6 would get me top 3 on points.  Hit 5, switched to my left for a rep to let my right rest. Got 5 more.  had the 12th one on my shoulder when time ran out.  Guy in first overall tied me.

3rd place overall, won enough prize money to stop at Harvey's on the way back, pay the bridge toll and still have $10CD in my pocket when I got home. Obviously being old and small I had an advantage with lighter weights and 2 out of the three events were static, but I still was pretty happy with my performance.  Beat my goals for each individual event and feel my prep for it was pretty spot on.  next is either the lift for Autism in April (meh, long trip) and then first highland games in Mid May.