Topic: Joe's Training to be a Norse god

[Joe Brock]

I've been sucking at keeping up with it recently, but yesterday, I pulled a deadlift of #435 with 2 mini bands (about an extra #110 at lockout).

Powerlifting FTW!!!

[Joe Brock]

http://strongmanning.blogspot.com/2012/05/training-should-reflect-bear-wrestling.html

It's been a crazy last few weeks, and I'm simply not putting the time into this log that I probably should.  I get lazy from time to time when it comes to typing, and that's actually when training is usually good enough to be writing about.

So far, this week.

Squats, worked up by higher rep sets to a new 10RM of #250
Dialed it back down to #155 and did 5x10 Box Squats.
Ran 2 50 yard sprints (or sprint-ishes...)

Today, screwed my programming all up.  I accidentally put my "week 3" numbers in place of my "week 1" numbers.  I ended up pressing #175x6, and though "Jesus, I expected to be hitting at least 10 reps on week 1."  I didn't really put it all together until I did the math on that and realized that it ends up being approximately a #210 press.  That's a new rep-max for me, and I was thinking that I was sucking it up in the gym today.

So, today.
#135x5, #155x5, #175x6, #115x3x10
BB Rows #155x3x10

Then I put on the old boxing gloves and knocked the bag around some.  My left jab is solid, but my hook has gone way downhill.  I guess if you don't practice, you do lose it.  It's really nothing like riding a bike.  I threw one kick...and realized that after my squat marathon, that my legs weren't going to be working with me like I'd prefer.

[Joe Brock]

After my squat marathon last Monday, I cut back volume a little bit this week.  I was extremely sore throughout the entirety of last week.  I didn't put my DL and OHP numbers down in here, primarily because I forgot.  Everything was right on track.

Yesterday, I brought up the volume on my pause bench.  5 sets of 10 with varying hand positioning.  I don't like too much wide grip with a lot of volume, but it does help to build better shoulders.

Monday:
DE Deadlift: #195+4 Red Bands x3x10
Box Squats 205x3, 235x3, 265x7
Goodmornings: #125x8, #140x8, #155x6
Free Squats #135x3x10

Tuesday:
Bench #125x3, #145x3, #165x9
Pause Bench (Close grip, Standard Grip, Wide Grip, Standard Grip, Close Grip) #105x5x10
Lat Pulldowns #100x3x10
Horizontal Rows: #160x3x10

Hit 13% Bodyfat @#190 BW.  Still need to cut a bit further before my next bulk.  It's a steady cycle.  Also, check out my homedog Kameron Ross's facebook...like it!  http://www.facebook.com/KamStrength  He's another drug-free raw lifter, and we're a dying breed.  His lifts are actually pretty decent for a guy who is walking on the Jedi side, and he's a super nice guy.

[Joe Brock]

Today:
DE Squats #145+Grey Bands x 2 x 10
Deadlifts #255x3, #295x3, #330x10
Front Squats (Super Deep) #75x8, #85x8, #100x6
Spud Ab Pull-downs #100x3x10



Today's entry regarding my very well-known participation with strongman events is a short ode to Bill Kazmaier.  Anytime that you think that you're reaching "awesome at lifting," it's good to go back and look at things that he did.

http://en.wikipedia.org/wiki/Bill_Kazmaier  His wiki has some great things on there including being the ONLY MAN TO EVERY LIFT A LIVE BENGAL TIGER WITH JUST HIS LEFT ARM!!!!

...and that's what being a man is all about.

[Joe Brock]

I'm convinced that crossfitters use bumpers because they look bigger.


OHPress #85x3, #95x3, #110x9
Pull-ups BWx3x10
Dips BWx3x10
Power Snatch #115x3 (Demonstrating form.)

This was a light day, but it wasn't all about me today.  We often must take coaching newer lifters as the #1 priority, and worry about ourselves later.  We had a newer lifter squatting, and working overhead.  We also had one who was working power-snatches for the first time.  It was a good day, but not because of anything I did.

[Joe Brock]

I'm so very frustrated by Spam Bots.

Today:
OHPress #95x5, #105x3, #115x6
#65x4x10
DE Bench #90x3x10
lat PD #100x4x10
Face Pulls #50x3x15
Circus DB Press #55x3x5 (each arm...right could do more, but trying to keep some balance.)

CIRCUS DUMBBELLS are so very much win!!!

[Joe Brock]

A Note from Steve Pulcinella that EVERYONE who lifts should think about.



I had an interesting question by a member of the gym this weekend. It was from a guy that has been a member for a while and I have seen a million times, he is one of those guys whose body hasn’t changed one single bit. He asks me: “Steve, is trying to bodybuild naturally even worth trying?”

The first thing I say to him is, “Are you referring to yourself and are you just asking me is it possible to build muscle without the use of drugs?” He answered yes. I then told him to brace himself for some really harsh reality. I think he thought that I was going to confirm his suspicions and rattle off my ultra high-tech drug program to him and tell him he was a chump for not being on board with the program. I did the exact opposite, I said, “Tell me something, have you even seen me and some of the better lifters here train?” He replied, “of course”. I then asked, “Do you think you train as hard as that, if not, then why?” He just kind of looked at me sadly and said, “I guess I don’t train quite THAT hard, I am always just worried about proper form.”

At that point I just finally dropped the bomb on him, “I have watched you train, you fall somewhere between, I can’t believe you can even feel that your last set just happened and you are better off staying home. In other words, you would have to actually train fifty percent harder just to reach the level of TOTAL PUSSY.” And trust me when you read this, I said this to him out of love and respect. The guy was floored but I assured him that drugs and trickery don’t build muscles, it all stems from busting your ass every time you walk into the gym. I also told him that it was time to look in the mirror and start being honest with himself. When you see big lifters grunting, groaning and sweating that isn’t all for show, that is the hard work that it actually takes to build muscle.

Hopefully, I at least made him think a little and changed his attitude.

So there's the question:  Do you REALLY give it your all?

[Joe Brock]

Get yo Sumo on!


DE Squats #135x2Grey Bands x2x8
Sumo Deadlift #135x5, #275x5, #315x3, #350x8
PClean+Front Squat #95x10, 5
Spud Abs #100x3x10

[Joe Brock]

This has nothing to do with my day...but it's a cool picture.


Bench Press #135x5, #155x3, #170x7
#105x5x10 (Alternating grips: False Grip with 1 sec pause, reverse grip, wide grip, close grip, standard grip with 1 sec pause)
BB Rows #145x5, #165x5, #190x5
Grenade Lat Pull-Downs #100x3x10
2 Rounds of 45 seconds with Mjollnir (custom sledge hammer)
Strict Curls #70x2x10

I've had better days, but I'm loving the "grip switching" hypertrophy sets.  Those are seriously hard.  If you've never used a pause bench, I strongly recommend them.

For anyone who actually read my log, blog strongmanning.blogspot.com, or my posts here...I'm starting to write a book on training like a strongman for very little money and for everyone from crossfitters to stay-at-home moms to full-time strongmen.  It should be fun.  I'll be covering getting and making implements for training, biomechanics in events, and programming.

[Joe Brock]

Skwatz!!!


Box Squats #135x5, #225x5, #250x3, #275x14
Arched Back GoodMorning #135x5, #135x5, #155x5
SLDL #225x10x2
Spud Abs #100x3x10
Farmer's Walk #90 x 120 meters

[Joe Brock]

Making a Conjugate Strongman Shift


Dumbbell OHPress #20x10, #30x5, #55x2, #65x1, #75x1, #85x1 (I didn't think I could hit #90 with the left...will try next week.)
JM Press #85x5x10
Bent Over Rows #165x3x10
Seated DB PClean #60x3x10
 

[Joe Brock]

Double POST

Tuesday:
Box Squat #265x10x2 (With grey bands)
Good Mornings #165x5,5,7
Spud Ab Pull-Down #100x3x10
Farmer's Walk #110x120 meters

Today: DE Bench
#145x3x8
Rack Presses, dead start: 135x5, 155x5, 185x5, 205x2
Overhead Press #105x5,5,2 (Rack presses killed me)
Face Pulls #50x3x20
BB Curls #65x3x10
Rear Lateral Raise #60x3x10
DB OHP #60x3x10 per side(Feeder)
Grenade Triceps Press #50x10 (feeder)


DUMBBELL PRESSING!!!

[Joe Brock]

Go read my new blog post...know what STRONG is (for girls.)
http://strongmanning.blogspot.com/2012/06/what-do-you-mean-by-strength.html

[Joe Brock]

Lol, that's PVC...not weights, silly people!


Front Clean and Full Squat
#95x5, #135x3, #155x1, #165x1, #175-(Cleaned it...dropped it in the hole.)
SLDL #135x5x10
Spud Abs #50x3x40
Snatch Grip High Pulls #135x3x10

[Anton Mesmer]

Lol wut are they doing with that PVC?

[Joe Brock]

Lol wut are they doing with that PVC?

I would assume that they're trying to learn how to clean and front squat.

The problem:  Guy in the front row, with the tats (hardcore yo!) has the bar about 5 inches in front of his toes.  If you clean weight into that position, you'll fall on your face.  The blonde guy next to him can't reach good depth without weight on the bar.  The girl in blue is the only one who has the flexibility in her wrists to set the PVC bar correctly.  Also, none of them have enough front delts...so they should put more weight on the PVC.

[Joe Brock]

Triceps Are like this....but less sexy.


Dumbell Overhead Press #30x10, #55x5, #65x3, #75x1, #85x1, #90x1 (PR!!!!)
JM Presses #85x3x5
Kroc Rows #95x3x(10, 10)

Did some plyo pushups for warm-up...might try that again, as I overhead pressed a #90 DB for the first time ever on my left arm.

[Josh Vernier]

Posting to follow. Great stuff 

[Joe Brock]

Normally I'd laugh at a skinny blonde girl teaching bench...but not here; not in this case.


Did something entirely stupid.  I hit a PR on DB presses yesterday, but one of the guys that I lift with was maxing on bench today.  I told him that I'd match him set-for-set.  I made it, but this is a foolish idea.  I've got surgery tomorrow, so I'll have a week to recover from my own stupidity.

Bench Press #45x10, #135x15, #155x1, #185x1, #200x1, #210x1
DB Flies #40x15
BGSS #45x6x5
Incline Triceps Ext. #85x5, #95x5, #105x10, 12, 15
Farmer's Walk #120x150 meters...then 120 meters 2nd round.
Sandbag clean to shoulder. #120x5

EDIT:  For anyone who doesn't get my above reference, that little blonde girls is Jennifer Thompson.  Go to http://www.132poundsofpower.com/ to learn more about her.  She's worth knowing about.  She recently hit #300 on bench at a bodyweight of #132, raw and drug free.  Also, I'll squat later.  I can't just ignore the fact that this was planned to be a lower-body workout day.

[Joe Brock]

Getting some legs in...Continued from above

OMG!!! Why is she wearing this in the snow?

So I did 2 sets of 10 shouldering a #120 sandbag and then Olympic squatting it with one-legged squats.

That's all I'm doing today.  I don't even care.