Tuesday - Dec. 30

Barbell Clean + Jerk
5 x 50 kg
3 x 70
2 x 90
2 x 105, cleaned only
2 x 105, cleaned only

2-arm Jerk @ 24kg
- 10 minutes @ 8 rpm

Snatch @ 24kg, single arm switch
- 10 minutes @ 15 rpm

Swings @ 32kg
- 50 / 50

I lost my pinkie fingers on the 105kg cleans and I didn't want to take the energy to readjust for the jerk. The cleans were fairly easy which was nice. I started my snatch set with my opposite arm today to give myself a new feeling.

Sunday - Dec. 28

Hang Snatch
3 x 40kg
3 x 50
3 x 60
3 x 70
3 x 70
3 x 70

2-arm Jerk @ 24kg
- 10 minutes @ 8 rpm

Snatch @ 24kg, single arm switch
- 10 minutes @ 15 rpm

Swings @ 32kg
- 40 / 40

Friday - Dec. 26

Barbell Snatch
3 x 40 kg
2 x 50
2 x 60
2 x 70
2 x 80
2 x 80

Crossfit style:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 - Total Time: 34:17
Deadlift @ 335#
Hang Clean @ 80kg
Push Jerk @ 80kg

Swings @ 32kg
- 30 / 30

A LOT of self talk was needed to keep moving on the DL/HangClean/P.Jerk series. I'll probably be feeling this one tomorrow but it was fun to do.

The outside temperature is supposed to be 65 degrees tomorrow so I hope the gym temp is up as well and the bells are not frozen.

Tuesday - Dec. 23

The gym's heater broke down overnight and it was freezing inside, I could see my breath. I did snatches first because I didn't want to take my sweatshirt off for jerks to start.

Snatch @ 24kg, single arm switch
- 10 minutes @ 15 rpm

2-arm Jerk @ 24kg
- 5 minutes @ 8 rpm
- 3 minutes @ 12 rpm

Back Squats
5 x 135 #
5 x 225
5 x 315
5 x 325
5 x 335

Swings @ 32kg
- 40 / 40

Bells were cold and I tried to lift with gloves on but that just screwed me up so I went without. Being cold definitely effected the workout.

Monday - Dec. 22

20-minute 1-arm Long Cycle, switch arms every minute.

 - 10 rpm @ 32kg

Swings @ 40kg

 - 40 / 40

 - 40 / 40

The 20-minute set felt strong all the way through.  It was the first time I've really ever picked up the 32kg bell and it did not feel heavy, which was nice.  I'm going to be much more diligent about doing swings at the conclusion of every training day.  They may not always be with the 40kg, but I will be doing them.  It can only help.

Saturday - Dec. 20

Barbell Snatch

3 x 40kg

2 x 50

2 x 60

2 x 70

2 x 80

2 x 80

1 x 80

2-arm Jerk @ 24kg

 - 6 minutes @ 10 rpm

Snatch @ 24kg

 - 6 minutes @ 20 rpm

Atlanta Southeast Competition

Scott Shetler held a great competition on Dec. 13.  It was great to see so many familiar faces that made the trip to compete.  My goal was to complete 200 snatches in competition.  I came up short, 138 total.  Right from the start the set just felt different and then at the end of 3 minutes on my first arm, it just stopped working.  This was a feeling I was very unaccustomed to and I switched arms for fear of dropping the bell.  My second arm didn't go much better and after 3 minutes I was feeling the same.  I held on for a few more reps and then it was done after 7:34.  

I won the overall best lifter award for the weekend, but still feel very disappointed in my own performance.  It was the first time that I have failed to perform better in a competition than I have in training.    

My next competition will be at the Arnold Fitness Expo and I will be even better prepared for that venue.   

Tuesday - Dec. 9

2-arm Jerk @ 32kg
- 6 minutes @ 8 rpm

Snatch @ 32kg, single arm switch
- 6 minutes @ 20 rpm

This is my last training day prior to the meet in Atlanta, Saturday, Dec. 13. Everything felt good, time to get my rest.

Saturday - Dec. 6

20 minute Cate Imes Challenge @ 32kg
Snatch - 172
Clean + Jerk - 84

I started the snatches at 20rpm but slowed down after 4 minutes to 15rpm. I was still feeling my hips and back from the 4 minute swing set with the 40kg on Tuesday. I had a brain malfunction and missed a rep at the end of the 10 minutes. The Clean + Jerks went smooth and 8rpm was fairly relaxed. I did have few minutes of 9rpm due to me loosing track of where I was.

Thursday - Dec. 4

2-arm Jerk @ 32kg
- 5 minutes @ 8 rpm

Snatch @ 32kg, single arm switch
- 8 minutes @ 15 rpm

Swings @ 40kg, single arm switch
- 4 minutes @ 32 rpm

Tuesday - Dec. 2

2-arm Jerk @ 32kg
- 5 minutes @ 8 rpm

1-arm Jerk @ 40kg, single arm switch
- 4 minutes @ 12 rpm

Snatch @ 36kg, single arm switch
- 4 minutes @ 20 rpm

Deadlift
5 x 135#
5 x 225
5 x 315
5 x 405
5 x 495 - belt
1 x 545 - belt, wrist straps
1 x 560 - belt, wrist straps

Everything felt good today. It was my first time doing a timed snatch set with the 36kg. Its amazing what an extra 4kg can do. I ended up using wrist straps on my final deadlifts because my hands were tender from the snatch set and I didn't want to risk tearing a calus a week before a comp.

Sunday - Nov. 30

2-arm Jerk @ 32kg
- 3 minutes @ 6 rpm
- 3 minutes @ 8 rpm
- 3 minutes @ 10 rpm

Snatch @ 32kg, single arm switch
- 10 minutes @ 12 rpm

My quads and legs were still very tired from a full day of skiing on Friday. I telemark ski and my legs felt strong all day but still did not have the extra pop they needed to do jerks effectively with 32kg. Snatches on the other hand felt very good for the long slow set.

Wednesday - Nov. 26

2-arm Jerk @ 28kg
- 10 minutes @ 8 rpm

Snatch @ 28kg, single arm switch
- 4 minutes @ 20 rpm (I tried something new with my technique and it definitely did not work)

Snatch @ 24kg, single arm switch
- 6 minutes @ 15 rpm

On my first snatch set I was playing around with my timing and trying to be overly quick. It caused me to loose some control of the bell and I was not exploding upwards.

Tuesday - Nov. 25

Back Squats @ 14" box
5 x 135 #
5 x 225
5 x 315
5 x 365
3 x 405 - belt
3 x 405 - belt
3 x 405 - belt

Monday - Nov. 24

Barbell Snatch
3 x 40 kg
2 x 50
2 x 60
2 x 70
2 x75

2-arm Jerk @ 32kg
- 6 minutes @ 6 rpm

Snatch @ 32kg
- 6 minutes @ 15 rpm

Swings @ 32kg
- 40 / 40

Sunday - Nov. 23

2-arm Jerk @ 28kg
- 7 minutes @ 8 rpm

Snatch @ 28kg, single arm switch
- 8 minutes @ 20 rpm

1-arm Jerk @ 40kg, single arm switch
- 4 minutes @ 8 rpm

Swings @ 40kg
- 30/30

Friday - Nov. 21

Conventional Deadlift
5 x 135 #
5 x 225
5 x 315
5 x 405
5 x 495
5 x 525 - belt
1 x 525 - belt

The 5 reps at 525# felt very good. I went for a second set and it pretty much buried me. Oh well, I'm not looking to enter a powerlifting meet anytime soon, better to save my energy for kettlebell sets.

Thursday - Nov. 20

Barbell Clean + Jerk
3 x 50 kg
3 x 70
2 x 90
2 x 110

2-arm Jerk @ 36kg
- 3 minutes @ 8 rpm
- 3 minutes @ 8 rpm
- 3 minutes @ 6 rpm

Snatch @ 28kg, single arm switch
- 6 minutes @ 20 rpm

Today was my first day ever using the 36kg bells. They felt good, but they did catch up with me quick. The 3rd minute felt like the 7th minute with 32kgs. I choose to use the 28kg on the snatch set because the 36kg left me pretty beat. I didn't think I had it in me to use the 32kg.

Tomorrow I'll deadlift and then back to the bells and 32s on Sunday.

Tuesday - Nov. 18

Barbell Snatch
3 x 40 kg
3 x 50
2 x 60
2 x 70

2-arm Jerk @ 32kg
- 5 minutes @ 8 rpm

Snatch @ 32kg, single arm switch
- 6 minutes @ 15 rpm

I was still a bit tired and fatigued from the weekend of travel and heavy sets. I should be back to normal for training Thursday.

Weekend of Nov. 15 - 16

1-arm Jerk @ 40kg, single arm switch
- 37 / 35 - 72 total

1-arm Jerk @ 60kg, single arm switch
- 15 / 10 - 25 total

Snatch @ 32kg, single arm switch
- 6 minutes @ 20 rpm

Friday - Nov. 14

KB 2-arm Jerk @ 32kg
- 10 minutes @ 4 rpm

Snatch @ 28kg, single arm switch
- 10 minutes @ 12 rpm

Just a good mental day of standing there and going the full 10 minutes. I'll be working the Cincinnati certification this weekend and will be interesting to see what demonstration sets Valery has me do.

Wednesday - Nov. 12

Barbell Clean + Jerk
3 x 50 kg
3 x 70
2 x 90
2 x 100
1 x 110

KB 2-arm Jerk @ 32kg
- 5 minutes @ 8 rpm
- 3 minutes @ 10 rpm

Snatch @ 32kg, single arm switch
- 6 minutes @ 15 rpm
- 4 minutes @ 15 rpm

15 minutes (EDT)
Pullups
- 10 sets of 5
Dips
- 10 sets of 5

Tuesday - Nov. 11

Back Squat - 16" box (this is right at parallel for me)
5 x 135 #
5 x 225
5 x 315
5 x 365
5 x 405 - belt
3 x 405 - belt

Monday - Nov. 10

KB 2-arm Jerk @ 24kg
- 10 minutes @ 10 rpm

Snatch @ 28kg, single arm switch, 7 minutes total
- 4 minutes left @ 20 rpm
- 3 minutes right @ 20 rpm

Jerks felt good today and I was very happy. Not so much with the snatch set, I had an hour break between the two sets to work with a client. I would have liked to do a full 10 minute set, but it was not to be today. I think I might have been biting off more than I could chew today.

I'm thinking Wednesday will be shorter sets, both jerk and snatch with the 32kg. Friday will be long and slow with and 32kg; jerk @ 4 rpm, snatch @ 12 rpm. Then I'll come back next week and speed it up again with the 28kg on the snatch for 10 minutes.

Friday - Nov. 7

Barbell Clean + Jerk
3 x 50 kg
3 x 70
2 x 90
2 x 110
1 x 110

KB 2-arm Jerk @ 32kg
- 3 minutes @ 8 rpm
- 3 minutes @ 8 rpm

1-arm Jerk @ 40kg, single arm switch
- 4 minutes @ 10 rpm
- 4 minutes @ 10 rpm

Dynamic Squats @ 232# + Average Bands
- 15 sets of 2 on the minute

Wednesday - Nov. 5

Barbell Snatch
3 x 40 kg
3 x 50
2 x 60
2 x 70

KB 2-arm Jerk @ 28kg
- 5 minutes @ 8 rpm
- 5 minutes @ 8 rpm
- 3 minutes @ 10 rpm

KB Snatch @ 28kg, single arm switch
- 6 minutes @ 20 rpm

I was still a little tired today, but was happy to do what I did. The snatch set almost felt too easy. Tomorrow will be a rest and stretching day.

Tuesday - Nov. 4

Conventional Deadlift
5 x 135 #
5 x 225
2 x 315
2 x 405
2 x 465
2 x 495
1 x 525 - belt
1 x 550 - belt

Monday - Nov. 3

2-arm Jerk @ 28kg
- 10 minutes @ 6 rpm

Snatch @ 24kg, single arm switch
- 12 minutes @ 15 rpm

4.5 mile jog with a client - 45 minutes

Saturday - Nov. 1

Escalating Density Training
12 minutes
- Front Squat @ 90kg x 5 reps - 6 sets
- Bench Press @ 152# + chains x 5 reps - 6 sets

12 minutes
- BOSU tuck jumps x 10 - 7 sets
- Hangboard Pullups x 5 - 7 sets

12 minutes
- KB Double Clean + Jerk @ 32kg x 5 - 5 sets
- Lunge Jumps x 5 (r/l) - 5 sets

I trained today with some friends along the lines of ski season preparation. It was a nice break from the GS sets and felt good.

Thursday - Oct. 30

KB Snatch @ 32kg, switch arms every minute
- 10 minutes @ 20 rpm

This was hard. It gives me the confidence to be able to do 200 in December. Hands felt good. the switching of arms broke my rhythm and I ended up speeding the first 30 sec. of each minute to get back on pace.

Tuesday - Oct. 28

Barbell Snatch
3 x 50 kg
3 x 60
3 x 70

2-arm Jerk @ 28 kg
- 5 minutes @ 8 rpm

1-arm Jerk @ 40 kg
- 4 minutes @ 8 rpm
- 4 minutes @ 8 rpm
- 4 minutes @ 8 rpm

1-arm Swings @ 40 kg
- 25 / 25
- 25 / 25

Monday - Oct. 27

Back Squat - 14" box
5 x 135 #
5 x 225
5 x 315
5 x 365
5 x 385
2 x 405

Sunday - Oct. 26

Barbell Clean and Jerk
3 x 40kg
3 x 50
2 x 70
2 x 90
2 x 100

KB 2-arm Jerk @ 24kg
- 10 minutes @ 8 rpm

KB Snatch @ 24kg, single arm switch
- 10 minutes @ 20 rpm

KB Rack Hold @ 32kg
- 4 minutes

It was a quiet day in the gym but I felt solid on both the Jerk and Snatch sets. My technique was not perfect on the snatch set, I managed just fine, but I need to pay closer attention. I do not feel I can get away with being sloppy with the 32kg. Jerks were strong its just sitting in the rack position that gets me. I will be performing more rack hold sets in the days/weeks to come.

Thursday - Oct. 23

6 mile jog with a client - 73 minutes

Barbell Clean + Jerk
3 x 50 kg
2 x 70
2 x 90
1, 1 x 100
1 x 110

KB 1-arm Jerk @ 32kg, single arm switch
- 10 minutes @ 10 rpm

The 6 mile jog really killed my explosive ability. I tried using clean and jerks to kick start myself, which it did to a limited level. I was happy to do the 1-arm set like I did, but would have liked to do more. I listened to my body and will be back at it again on Sunday.

Tuesday - Oct. 21

Today was split into 2 sessions.

Late Morning 11am

Hang Snatch
3 x 40 kg
3 x 50
3 x 60
3 x 65
3 x 67
3 x 70

KB Snatch @ 28kg
- 8 minutes @ 12 rpm
- 8 minutes @ 12 rpm

Evening Session 6:30pm

KB 2-arm Jerk @ 28kg, 4 minutes rest between sets
- 3 minutes @ 8 rpm
- 3 minutes @ 10 rpm
- 3 minutes @ 12 rpm
- 3 minutes @ 10 rpm
- 3 minutes @ 10 rpm

Monday - Oct. 20

Conventional Deadlift
5 x 135 #
5 x 225
5 x 315
5 x 405
5 x 455
5 x 495 - 3 sets with belt

Today was my first day back from traveling and climbing in West Virginia. I really didn't have the energy for much volume and I like deadlifts. Tomorrow I will be back at the kettlebells.

Thursday - Oct. 16

Barbell Snatch
3 x 40 kg
3 x 50
3 x 50
3 x 60
3 x 60
2 x 70

KB 2-arm Jerk @ 24kg
- 10 minutes @ 6 rpm

KB Snatch @ 24kg
- 10 minutes @ 12 rpm, 1-arm switch

Back Squat
5 x 135#
5 x 225
5 x 315
5 x 335
5 x 345

Deck of Cards
- reps done at face value, Jack=11, Queen=12, King=13, Ace=1
Hearts - Hindu Pushup
Diamonds - Lunges (r/l)
Spades - Situps
Clovers - 2-arm swing @ 32kg
Joker - 1 minute rest, 2 jokers in the deck

Everything felt very good today. I knew after pushing my pace on Tuesday with the 20 minute set that I would not have that same effort in me today. The KB jerk and snatch sets were done at a pace that I could have carried on a conversation with someone while doing, and actually did during the snatch set while 2 other guys were deciding what weight increases they should use squatting.

The Deck of Cards was an interesting one at the end. I had never done a 'deck of cards' workout before and therefore did not try to do anything too crazy with it. I'm sure I will do this again, as it was a nice mix up and finish for the day.

Tuesday - Oct. 14

Barbell Clean + Jerk
3 x 50 kg
3 x 60
3 x 70
3 x 80

KB 2-arm Jerk @ 24kg
- 6 minutes @ 10 rpm

20 minute Cate Imes challenge @ 28kg
- 10 minutes Snatch @ 20 rpm, switch arms every minute
- 10 minutes Clean + Jerk @ 12 rpm, switch arms every minute

Today was a good day. I utilized the barbell clean and jerks as a warm-up for my kettlebell work. One thing I struggle with is pressing the KBs and not jerking them. By warming up my CNS with barbell clean and jerks I notice that my KB clean and jerks are more precise.

The 20 minute challenge was excellent. The snatch speed felt fine and I really had to convince myself to maintain 12 rpm on the clean + jerks the last 5 minutes of the set. I'm very glad I did and am better for having done it.

Saturday - Oct. 11

The weights felt heavy today.

2-arm Jerk @ 24kg
- 5 minutes @ 8 rpm
- 5 minutes @ 8 rpm
- 2 minutes @ 8 rpm, I would have liked to do another 5 minute set but my head just was not in it.

1-arm Jerk @ 32kg
- 4 minutes @ 8 rpm

Back Squats
5 x 135#
5 x 225
5 x 315
3 x 365
1 x 405 (12" box)
1 x 405 (14" box)

Hangboard Entry Level Sequence.

I'm going to do some outdoor rock climbing tomorrow and will be back at the bells again on Tuesday.

Thursday - Oct. 9

Today was another conditioning day. I have really started to like these days and feel they are a benefit to my overall goal of completing 200 snatches in competition with a 32kg bell. My fitness level will need to be very high in order to get through a 10 minute jerk set and then start the 10 minute snatch set of 20 reps per minute.

Today I set up 3 stations for us; 400# tire flip x4 and Prowler + 20# 10 yds down and back, pushup x 10/pullup x 5/situp x 15, and then the Concept 2 rower for max meters. We would spend 6 minutes at each trying to complete as many sets as possible. We had 60 seconds rest between stations.

Tire Flip/Prowler - 5 sets
Push/Pull/Sit-ups - 5 sets
Rower - 1547 meters

A note about the Prowler push, we did this inside on rubber flooring. It doesn't like to slide very well on rubber flooring. This worked us like crazy. I would have liked to do this workout outside but the parking lot was full with tennis members cars. It turned out to be a tremendous workout.

Wednesday - Oct. 8

Barbell Snatch
3 x 50 kg
3 x 60
3 x 70
3 x 70

KB Snatch @ 24kg, 1-arm switch
- 8 minutes @ 20 rpm
- 6 minutes @ 20 rpm

Hangboard Sequence - 10 minutes
Entry Level - sets completed on the minute
1) 15 sec. hang, Jug
2) 1 pull-up, Rounded Slope
3) 10 second hang, Medium Edge
4) 15 sec. hang w/ 3 shrugs, Pocket
5) 20 sec. hang w/ 2 pull-ups, Large Edge
6) 10 sec. hang, Rounded Slope
5 knee raises, Pocket
7) 4 pull-ups, Large Edge
8) 10 sec. hang, Medium Edge
9) 3 pull-ups, Jug
10) hang as long as possible, Rounded Slope = 45 sec.

I started off today just tired. The early sets of Barbell Snatches felt light, but 70kg felt like a ton today. I was happy with my 8 minute kb set, but again had to talk myself into the 6 minute set, which I am very happy I did. You will see me add in the hangboard sequence over the next week. Oct. 18 I will be climbing with Chris Rice and others down in West Virginia (Seneca Rock).

Monday - Oct. 6

Conventional Deadlift
10 x 135#
5 x 225
5 x 315
5 x 405
5 x 450 - 4 sets

Kettlebell 1-arm Jerk @ 32kg, 1-arm switch
- 6 minutes @ 12 rpm
- 6 minutes @ 10 rpm

Swings @ 32kg
- 40/40
- 40/40

I felt pretty fatigued going into the second 1-arm jerk set but I'm glad I completed it.

Friday - Oct. 3

Snatch Grip High Pull
3 x 50 kg
3 x 70
3 x 90
3 x 90
3 x 100
3 x 100

KB Snatch @ 24kg, 1-arm switch
- 6 minutes @ 20 rpm
- 10 minutes @ 12 rpm

Speed Squats @ 232# + average bands
- 15 sets of 2 on the minute

Thursday - Oct. 2

Today was a conditioning day and I pulled out another Crossfit type workout for me and 2 others. Fight Gone Bad is the name; 3 rounds separated by 1 minute of rest. Each round consists of 5 exercises performed for 1 minute each for maximum repetitions. Here are my results;

Heavy Bag Burpees: #1) 23 #2) 16 #3) 16 - Total - 59
Box Jumps @ 18": #1) 35 #2) 25 #3) 25 - Total - 85
Pushups: #1) 25 #2) 20 #3) 21 - Total - 66
10# Sledgehammer chop to tire: #1) 52 #2) 39 #3) 36 - Total - 127
Rowing Machine (calories): #1) 18 #2) 15 #3) 21 - Total - 54

This one was a lung burner. One guy noted that his jaw was sore from the heavy breathing and I can attest to that as well. I'll be back to the kettlebells on Friday with the weekend off to put a new roof on my grandparents farm house. I also pick up a Prowler sunday, so look for it to make an appearance in a conditioning day next week.

Wednesday - Oct. 1

Barbell Clean + Jerk
3 x 50 kg
3 x 60
2 x 80
2 x 100
2 x 110
2 x 120

KB 2-arm Jerk @ 24kg
- 4 minutes @ 8 rpm
- 4 minutes @ 10 rpm
- 4 minutes @ 12 rpm

1-arm Jerk @ 32kg, one arm switch
- 4 minutes @ 12 rpm

15 minutes (EDT)
Handstand Pushup on 3" blocks for greater range of motion
- 8 singles
Single Leg Deadlift - 2 - 24kg KB
- 8 sets of 5 (r/l)

Today was a great day and I felt strong all the way through. Tomorrow evening I'll be doing some conditioning with some clients and then Friday will be mainly snatches with some 1-arm Jerks.

Monday - Sept. 29

KB Jerks @ 20kg, 2-arm
- 10 minutes @ 10 rpm

KB Snatch @ 20kg
- 8 minutes @ 12 rpm

Swings @ 32kg - 25/25

I had to lift with a glove on my left hand, due to some bad blisters. It really missed with my overhead lockout on the snatches which is why I only did 4 minutes on each arm. Other than my hand, everything felt solid.

Saturday - Sept. 27

Dynamic Warm-Up

Power Snatch
3 x 50 kg
3 x 60
2 x 70
2 x 80
1 x 80

1-arm KB Jerk @ 32kg
- 4 minutes @ 8 rpm
- 4 minutes @ 10 rpm
- 4 minutes @ 12 rpm
- 4 minutes @ 12 rpm

Wednesday - Sept. 24

Jump Rope - 2 minutes

Conventional Deadlift
135# x 10
225 x 5
315 x 5
405 x 5
455 x 5
495 x 3
495 x 3
495 x 3

Log Clean + Jerk
120# x 5
164 x 5
186 x 3
208 x 3
208 x 3
208 x 3
230 x 1

Stone lifting
160# x 5
240# x 4 singles

Tuesday - Sept. 23

20 minute Cate Imes challenge @ 24kg
- 10 minutes snatch - 20 rpm, switch arms every minute
- 10 minutes clean + jerk - 12 rpm, switch arms every minute

Monday - Sept. 22

10K run with client - 1 hour 10 minutes

Barbell Snatch
3 x 40 kg
3 x 50
2 x 55
2 x 60
2 x 65

15 minutes (EDT)
Handstand Pushup
1 set of 3
3 sets of 2
2 sets of 1
Single Leg Deadlift @ 40kg
6 sets of 5

Indoor Rock Climbing

Thursday - Sept. 18

Barbell Snatch
30 kg x 3
40 x 3
50 x 2, 2
60 x 2, 2

Clean + Jerk
60 kg x 2
80 x 2
95 x 2
110 x 2, 2, 2, 2

KB Jerk @ 20kg
- 3 minutes @ 12 rpm
4 minutes rest
- 3 minutes @ 12 rpm

Conditioning:
21-15-9
Overhead Squat @ 75#
Renegade Row @ 32kg
1/4 mile run between
Total Time: 16:15

Wednesday - Sept. 17

Concept 2 rower
15 minutes
3869 meters
222.5 watts
266 calories
1:56.3 /500m

I just wanted to break a sweat and get some blood flowing. Overall a nice easy pace.

Tuesday - Sept. 16

Lots going on at the gym these days; a new owner, I physically moved locations in the gym (which meant physically moving every piece of gym equipment in the place). All of the above are good things and I will be excited when the electricity comes back on in the next few days. The remnants of Ike came through and knock out half the town. So all my training of clients and myself has taken place outside this week.

Barbell Snatch practice
25kg x 3, 3, 3
30kg x 3, 3, 3,
40kg x 3, 3, 3, 3

Tire Flip circuit x 1
300# tire flipped 20 yds
500# tire flipped 20 yds
1000# tire flipped 20 yds (1000# tire is 2 500# tractor tires bolted together)

1000# tire flipped down and back 20 yds x 2

5 Rounds of the following
20 jerks w/ 2-24kg kbells
20 box jumps @ 24"
300 yds run

Overall, just a good conditioning day. I didn't have the mental energy to tackle a heavy workout so I went the CrossFit way and just trained for improved conditioning. I was able to get some light technique work in with my barbell snatches. I'll probably do more of the same on Thursday.

Saturday - 9/13

Barbell Clean + Jerk
3 x 40 kg
3 x 50
2 x 70
2 x 90
2 x 105
2 x 110

20 minute, Cate Imes Challenge @ 20kg
Snatch - 20 rpm, switched every minute
Clean + Jerk - 12 rpm, switched every minute

Grippers - MMS
sport - 10
trainer - 10
#1 - 5
#2 - 1
#2.5 - 1
#3 - 1
heavy filed #3 - within 4mm

Sept. 11 - Thursday

Barbell Snatch
2 x 40 kg
2 x 50
2 x 60
2 x 60
2 x 65

1-arm Jerk @ 32kg
- 6 minutes @ 8 rpm
- 6 minutes @ 8 rpm

Swings @ 32kg
- 30/30

Tuesday - Sept. 9

Dynamic Sprint Warm-Up
Barbell Snatch
2 x 40 kg
2 x 50
2 x 60
2 x 65
2 x 65
2 x 65

KB 2-arm Jerk @ 20kg
- 4 minutes @ 8 rpm
- 4 minutes @ 8 rpm
- 4 minutes @ 10 rpm

1-arm Jerk @ 32kg
- 4 minutes @ 8 rpm

15 minutes (EDT)
Handstand Pushup
10 sets of 1
hangboard Pullups
10 sets of 5

Break for dinner - Hour and a half

Dynamic Sprint Warm-up
Multi-directional 6" Hurdle Jumps to Sprint x 8
Side step to sprint x 8

KB Snatch @ 20 kg
- 10 minutes @ 12 rpm

Swings @ 32kg
- 20/20
- 20/20

Grippers
sport x 5
trainer x 3
#1 x 2
#2 x 2
#3 x 1, 1, 1 (all credit card sets) i failed on a 4th attempt.

My body is feeling good and I like the progression that I am taking to get back to the 32kg competition bells. Using the oly lifting just prior to the KBs really fired up my CNS and made for some crisp jerks. Also a big thank you to Catherine Imes, I have been reading her IGx postings on technique and really found the sweetspot on my snatches and swings today. Its all about the correct timing of the hip pop, much like the second pull in oly lifting, to get the job done.

You will also notice that I am training every other day. I have found this to work best for me when training for kettlebell competition. I do about an hour of stretching on the off days to stay loose.

Sunday - Sept. 7

Dynamic Warm-up - Sprint Drills
Multi-directional 6" Hurdle Jumps to Sprint x 6

2-arm Jerk @ 16kg
- 10 minutes @ 8 rpm

7 minutes rest

Snatch @ 16kg
- 10 minutes @ 20 rpm

7 minutes rest

1-arm Jerk @ 32kg
- 4 minutes @ 8 rpm
Rest 4 minutes
- 4 minutes @ 8 rpm

Back Squats - 10 sets of 10 on the 3 minutes
@ 215#

Grippers
sport - 2 x 15
trainer - 2 x 15
#1 - 2 x 15

Friday - Sept. 5

Jump Rope Warm-up

2-arm Jerk @ 16kg
- 4 minutes @ 4 rpm
- 4 minutes @ 6 rpm
- 4 minutes @ 8 rpm

4 minutes rest between sets

Snatch @ 16kg
- 10 minutes @ 12 rpm, 1-arm switch

Again I used the lighter weights to gain confidence in my technique and neck. Stretching my shoulders is going to be vital in obtaining a solid overhead rest position. I will be hanging from a pullup bar and assuming the downward dog position to achieve this.

The Road to 200

My next competition I will be competing in will be the Kettlebell World Championships just outside of Turin, Italy the weekend of November 15-16. It is here that I have set the goal for myself to complete 80 jerks and 200 snatches. Its the 200 snatches that make this one interesting because the best that we can find is only 5 other individuals that have ever completed that task in competition. So this is the start of my journey to 200 snatches.

It would not be an exciting journey if there wasn't a little adversity to get things started. This Tuesday morning at 3:55am I rolled over in bed to a loud pop and excruciating pain in the right rear of my neck. I new immediately that I had shifted vertebra in my neck and tried immediately to hang my head off the bed into traction to try and reset myself. No luck, so I fought sharp shooting pains til 11:30am when I was able to get to the chiropractor. He was able to get me realigned and now I just needed to massage the neck muscles from cramping up. Still it would delay any training til at least Thursday, Sept. 4.

To steal a line from Randy Pausch, 'Roadblocks to our goals are put there not to stop us, but to see just how bad we want something.' If you have never listened to Randy Pausch's last lecture, please do immediately, just youtube his name.

Training Day - Thursday - Sept. 4

KB Snatch
- 10 minutes @ 12kg, 12 rpm
- 10 minutes @ 12kg, 15 rpm
- 10 minutes @ 12kg, 20 rpm

Snatch sets were done with 5 minutes rest between. I stayed with the 12kg because I wanted to make sure my neck was going to stay in place. Interestingly, the hardest set of all was the 12 rpm set, you will see me doing lots of slow sets. A weakness of mine is the overhead lockout and the slow sets really seem to help me.

I was able to get some training in later as well.

1-arm Jerk
- 6 minutes @ 24kg, 8rpm
- 6 minutes @ 24kg, 10 rpm
- 6 minutes @ 24kg, 10 rpm

I stayed with 1-arm Jerks again to keep overall louding down on my neck muscles. I only used one arm switch at the 3 minute mark. I really concentrated on be quick back under the bells at lockout. By being quicker under the bells I will ultimately save more energy. The 1-arm Jerks will also help me develop my shoulder flexibility for a better rack position.

Global Grip Challenge

I competed in the Global Grip Challenge (US National Grip Championships) this past Saturday in Towanda, Pennsylvania. I took 3rd place in what was a star studded field of competitors; Jedd Johnson, Chad Woodall, John Eaton, Rex Hubbard, Paul Knight, Brent Barbe, Bob Sundin, Brendan Dwyer, Nick Rosendaul, Chris Rice, Zach Coulter and Josh McCann.

Chad Woodall was the winner for the 3rd straight year in a row, Jedd Johnson won previously. So it was no disappointment to come in 3rd to these animals of the grip world. I will touch on some of the highlights of the competition.

The first event was IronMind grippers. Myself, Chad Woodall, Jedd Johnson and Paul Knight were able to mash the handles of a #3.5 gripper together from a parallel set. We all tried for the wider credit card set, but to no avail. This also came to be a highlight for the day, because in my very close attempt at CCS #3.5 I came to within 1-2mm closing. That is wonderful, but the effort cost me my consciousness. I vaguely remember placing the gripper back on the table, but then it was lights out and the next I remember is Lorraine holding me from behind on the ground asking if I was alright. I sat for a bit, laughed for a bit and then worked my way back to standing. If you think grip training is not intense, think again.

After a successful recovery, I went on to lift 206.78 lbs. in the 2-hand pinch. Chad Woodall and Jedd Johnson add a tie for first with 242.16#. The third event is easily my best, Apollon Axle Deadlift. I pulled 455.81# for an official, in competition World Record, I pulled 462# while in Hamburg, Germany for a grip demonstration. I tried 465# on Saturday but it was not to be.

Next up was the Medley event. This event was interesting because all competitors were asked to bring 3 items to be lifted on the plateform. Everyone catered to their strengths and brought objects that pushed there own limits. 21 objects in all were setup and we had 3 minutes to lift as many objects onto a 27" platform as possible. You had to lift your objects first was the only stipulation. Chad also came out on top with 18 objects, Jedd lifted 16 and myself 14.

The last event was Reverse Style Steel Bending. Chad and myself were capable of getting a 1/4" x 6" grade 8 bolt rated 485#) to bend past 40 degrees. Jedd went bigger with a 505# rated 6" length and Paul Kniight took top honors with a 585# piece.

A great event put on by Jedd and Smitty of the Diesel Crew.

August 28 - Thursday

Jump Rope - 2 minutes
ABC sprint drills
Multidirectional hurdle jumps to sprint x 8 - 6" hurdles
24" hurdle jumps - 2 x 6 - 5 hurdles
Diesel Shoulder Warm-up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift @ 225 lbs.
Hang Clean @ 60 kg
Strict Press @ 60 kg
Time: 30:45

Seated Calf Raise @ 90 lbs.
4 sets of 15

I always like doing jumps and sprint training. The rest is a CrossFit set-up. I was not in any hurry but wanted to do a full body workout. I have the Global Grip Challenge out at the Diesel compound this weekend and I did not want to tax my grip much at all.

August 26 - Tuesday

Diesel Shoulder Warm-up
Turkish Get-ups
5 @ 16kg
2 x 5 @ 24kg

15 Minutes (EDT)
Standing Behind Neck Press @ 45kg
10 sets of 5
Bent Over Row @ 110kg
10 sets of 5

5 Minutes Rest

15 Minutes (EDT)
Handstand Pushups
8 sets of 1
Metolius Hangboard Pullups
8 sets of 5

5 Minutes Rest

10 Minutes (EDT)
Renegade Rows @ 32kg
6 sets of 5
Dips on Rings
6 sets of 5

Wrist Roller
10 lbs.
25 lbs. x 2

Landmine Torso Twists @ 10lbs. - 3 x 10
Ab Roller - 3 x 10
Zulu Abs x 10

Mini Band Curls and Tri Extensions
3 x 10

I went with less intensity and greater volume today and boy did it feel nice. I'm sure I will have some muscle soreness from the increased volume, but it shouldn't be too bad. I really enjoy Charles Staley's EDT protocol for general strength and conditioning.

August 25 - Monday

Squat Clean
3 x 70 kg
3 x 100
3 x 110
2 x 120
1 x 120

Dynamic Squats
252 lbs. + heavy (2.5") jumpstretch bands
10 sets of 2 on the minute

KB Snatch @ 12kg
10 minutes, 1-arm switch
12 rpm

Grippers up to #3 credit card set
Medley practice

My brain was not with it today and would lose focus, finding myself thinking of everything but what I needed to do. The light KB set was done to get me back in the mode of GS lifting. i will be slowly working my way back up to the 32kg bells. I feel it is better to do it this way and feel confident in my lifting than to go right at the 32kg and just be disappointed with my performance. The World Championship are November 15-16 in Turin, Italy and I will be ready.

August 22 - Friday

Snatch + Overhead Squat
3 x 40 kg
3 x 50
3 x 55
3 x 55
3 x 55

Back Squat
5 x 135 lbs.
5 x 225
5 x 315
5 x 375 - belt
3 x 405 - belt

Seated Calf Raise
5 x 115 lbs.
5 x 185
5 x 210
5 x 210
5 x 210

Standing Calf Raise
5 x 190
5 x 225
5 x 260
5 x 285
5 x 285

The overhead squats felt good to stretch my shoulders which have a tendency to be very tight. All OH squat reps were done with about a 2 seconds pause in the bottom.

My 405 back squats felt good. I went for a 4th rep but it was not coming back up. Many thanks to my spotters for keeping me safe.

August 21 - Thursday

Bent Over Row
5 x 70 kg
5 x 110
5 x 130
5 x 140
5 x 140

Log Clean + Jerk
5 x 164 lbs.
5 x 186
5 x 208
4 x 219
3 x 219

15 minutes (EDT)
Handstand Pushups
1 set of 3
9 sets of 1

Metolius Hangboard Pullups - Jugs
9 sets of 5
1 set of 3

Axle Deadlift
3 singles at 413 lbs.

Grippers
sport x 3
trainer x 3
#1 x 3
#2 x 1
#2.5 x 1
#3 x 1

Grip Medley - I put together 20 different object on the ground to be lifted onto a 3 foot platform. I must admit, some object did not make it up.

Overall, my grip today felt weak. I had an incredible grip day while in Dallas last weekend with Eric Milfred and Paul Knight, so I know its in me and I should not panic, just need to rest and get the job done next weekend.

August 19 - Tuesday

Squat Clean
3 x 60 kg
3 x 90
3 x 105
3 x 120
2 x 120

Dynamic Squats
272 lbs. + heavy (2.5") bands
15 sets of 2 on the minute - belt worn

Stone
160lbs. x 5 quick
160lbs. x shouldered twice

Seated Calf Raise
4 sets of 15 x 90 lbs.

Was still feeling tired today. Travel really does just take it out of me. Wednesday will be off and then back to training again on Thursday, Friday with a possible strongman play day on Saturday for fun.

August 15 - Friday

Barbell Snatch
3 x 40 kg
3 x 50
3 x 60
3 x 60
3 x 60

Back Squat
5 x 225 lbs.
5 x 275
5 x 315
5 x 315
5 x 315

RDL
5 x 162 lbs.
5 x 272
5 x 338
5 x 382
5 x 393

Standing Calf Raise
5 x 125 lbs.
5 x 175
5 x 215
5 x 215
5 x 215

Seated Calf Raise
5 x 90 lbs.
5 x 160
5 x 185
5 x 195
5 x 195

Trained by myself today and the weights felt heavy on my legs. My back and spinal erectors felt strong but my legs just didn't want to move. I tossed and turned last night in bed so that may have something to do with it.

This weekend I travel to Dallas, Texas for the American Kettlebell Club and the lightweight America's Strongest Man comp. My flights are all over the place so I will probably not be back to training again until Tuesday, August 19.

August 14 - Thursday

Log Clean + Jerk
5 x 120 lbs.
5 x 164
5 x 186
5 x 208
1 x 230 - I attempted 4 others but was unable to hold the lockout in balance

Bent Over Row
5 x 142 lbs.
5 x 232
5 x 282
5 x 322
5 x 332

15 minutes (EDT)
Handstand Pushups
1 sets of 3
4 sets of 2
3 singles

Ring Pullups
7 sets of 5

10 minutes 1-arm Long Cycle, 12 rpm, switch arms every minute.

Another day with my training partner and it was a strong day as well. I'm really liking the handstand pushups, just good fun being upside down.

August 12 - Tuesday

Squat Clean
3 x 60 kg
3 x 80
3 x 90
3 x 105
2 x 120

Dynamic Squats @ 267 lbs. + heavy (2.5") bands
15 sets of 2 on the minute

Atlas Stones
160 lbs. x 5 quick
240# x 5 singles

15 minutes (EDT)
Single Leg Deadlift - 7 sets of 5
Pistol (11" box) - 6 sets of 5

What a difference a training partner makes, I felt great today. I was able to convince a friend of mine who I have been training individually for about a year to start training with me. Weights used are different, but the sets and reps are very much the same. I cannot thank him enough. I've been training alone for a while now and I'm sure it has been holding me back. Now I just need to continue being smart and watch the weight fly.

August 11 - Monday

Diesel Crew Shoulder Warm-up
Jump Rope - 2 minutes

Snatch Balance
5 x 20kg
5 x 30
5 x 40

Hang Clean + Jerk
3 x 60kg
3 x 80
3 x 90

Push Press @ 70kg
5 x 5

DB Row - 2" handle @ 120 lbs.
5 x 5

Double Overhand Axle Deadlift
3 singles @ 431 lbs.

Grippers
sport x 10
trainer x 10
#1 x 10
#2 x 5
#2.5 x 5

2 Hand Pinch
2 x 110 lbs.
2 x 140
2 x 150
1 x 160

August 8 - Friday

Barbell Clean + Jerk
3 x 70kg
3 x 90
3 x 100
2 x 110

Back Squat
5 x 225 lbs.
5 x 275
5 x 315 - belt
5 x 345 - belt
5 x 365 - belt

RDL
5 x 135 lbs.
5 x 225
5 x 315
5 x 315
5 x 315

Standing Calf Raise
5 x 75 lbs.
5 x 110
5 x 150
5 x 200
5 x 220

Grippers
sport - 5
trainer - 5
#1 - 3
#2 - 2
#2.5 - 2
#3 - 1
#3 (filed) - 1
#3.5 - 1, 2 attempts - 1/2 inche
#4 - 2 negatives

Bending - IronMind Nails
white - 2
green - 2
yellow - 2
blue - 2

All bending was reverse style with IM pads. My gripper work was strong, #3 was smashed easily. #3.5 is getting closer and that #4 is just a BEAST. I didn't feel as good with the C+J and the squats, but my numbers were not so bad.

August 7 - Thursday

Log Clean + Press
5 x 120 lbs.
5 x 142
5 x 164
5 x 175
5 x 186

Bent Over Row
5 x 140 lbs.
5 x 250
5 x 275
5 x 285
5 x 295

Hand Stand Pushup
3 x bodyweight + 2 negatives
3 x bw
3 x bw
3 x bw
3 x bw + 2 negatives

Pullups
5 x bw
5 x 25 lbs.
5 x 35
5 x 45
5 x 55

DB Incline Press
5 x 85 lbs.
5 x 95
5 x 100
5 x 110
3 x 110

I was still a bit fatigued today and I'm ready for the weekend to rest up. I liked doing the handstand pushups and I will being doing more of them. They worked for Paul Anderson, so why not give them a try to increase my pressing strength.

August 5 - Tuesday

I felt good today. I wore my power belt during the dynamic squats because my back wsa still feeling fatigued from the weekend. I figured it was better to be safe than to be writing about how I now need to take some time off to heal. A note to all; Train Hard, but Train Smart.

Squat Clean
3 x 70 kg
3 x 90
3 x 100
3 x 110
3 x 120

Dynamic Squats @ 262 lbs. + heavy (2.5") jumpstretch bands
15 sets of 2 reps on the minute - belt worn on all sets

15 minutes (EDT)
Double Swings @ 32kg
15 sets of 5 reps
Box Jumps @ 24"
15 sets of 5 jumps - step down

August 4 - Monday

I was tired heading into today. I think it was from National All-Around Championships I competed in yesterday. These were some different lifts and I'm glad I was able to experience it first hand.

The first event was the 1-arm clean and jerk with a standard bar. I was able to manage 60kg pretty easily and then spun around like a top after cleaning 70kg because I was off balance apparently. Our second event was the Pullover and Press. It was more of a roll over your face, pivot on your elbows and then a major bridging floor press. I stopped at 70kg knowing My elbows were not use to that stress. Third up was the Zercher, we would deadlift the bar to our knees and then continue lifting with the bar resting in the crooks of our elbows. I managed 170kg (374lbs.) and have the bruises to prove it. Next was an event suited for me, 1-arm Deadlift. I pulled 200kg (440lbs.) on a standard straight bar with my left arm (hook grip), and 195kg (429lbs.) on my right (hook grip). According to the USAWA records they had on hand, both of those lifts qualified as records. Previously it was 375lbs. on the left and 425lbs. on the right. The last event for the day was the hip lift. This is a minimal range of motion lift and I managed 1700lbs. We ran out of room on the bar and were balancing plates on top, another guy did 1800lbs.

So with all that behind me I came into todays workout a bit unrested. I chose to delay my leg workout until tomorrow, I'd much rather have a down upperbody day than a down leg day.

Diesel Crew Shoulder Warm-up

Snatch Balance
5 x 20 kg
5 x 30
5 x 40
5 x 45
5 x 50

Jerk
5 x 50 kg
3 x 60
3 x 80
3 x 90
3 x 95

Grippers
sport - 10
trainer - 10
#1 - 10, 10, 10

15 minutes (EDT)
Push Press @ 135 lbs.
7 sets of 5 reps
DB Row (2" handle) @ 100 lbs.
7 sets of 5 reps

40lbs. hex blob play

Titan Telegraph Key
5 x 5 lbs.
5 x 7.5
5 x 10

August 1 - Friday

Battling Ropes 1 1/4" (75') - Tabata (20 sec. On / 10 sec. Off) x 8
Diesel Crew Shoulder Warm-up

Grippers
Sport - 10
Trainer - 8
#1 - 5
#2 - 2
#2.5 - 2, 2, 2, 2

Standing Press
5 x 135 lbs.
5 x 155
5 x 165
5 x 165
5 x 165

Pulls on climbing ropes
5 x bodyweight
5 x 12kg
5 x 16kg
5 x 20kg
5 x 24kg

Seated DB Press
5 x 75 lbs.
5 x 75
5 x 80
5 x80
4 x 85

Thick DB Row - 2.5"
5 x 100 lbs.
5 x 110
5 x 120
5 x 120
5 x 120

2 Hand Pinch
2 x 110 lbs.
2 x 115
2 x 130
2 x 140

Reverse Bending
60d nails x 6

I've been playing around with different warm-up techniques. The battling ropes today was fun and I'll do that again. Grippers felt decent today, I was really working on my creditcard set to make it seamless. The setup I used for 2HP is not the official setup but will give me a good feel for technique. I took 2 45lbs. plates and then sent my loading pin between them and added plates to up the weight. My 45s were freshly painted last week and my setup felt a lot slicker than other setups, regardless, I need to improve to have a chance at GGC.

Training Day - July 31 - Thursday

Dot Mat Drills to warm-up, interspersed with kicking the soccer ball around.

Barbell Clean + Jerk
3 x 50 kg
3 x 60
3 x 70
3 x 80
3 x 90

Back Squat
5 x 135 lbs.
5 x 225
5 x 315
5 x 315 - belt
5 x 315 - belt

RDL
5 x 118 lbs.
5 x 162
5 x 206
5 x 272
5 x 360

Donkey Calf Raise
5 x 75
5 x 100
5 x 125
5 x 150
5 x 175

Seated Calf Raise
5 x 70
5 x 115
5 x 140
5 x 175
5 x 185

Crunches on floor - sets of 40

My body and legs were still pretty sore from the previous two days. I kept the weight down on the Clean + Jerks to work on my technique. I have a tendency to catch my clean while too far forward on my toes, which causes me to then lose the clean on heavy weights. Today felt much better in the squat clean, I hope this continues into heavier weights.

Squats were heavy. Next week will be better because I will take my normal two days off between leg days.

I am also doing more calf work. I have had some achilles tendinitis in the past and training my calves seems to help.

Training Day - July 30 - Wednesday

4 minutes Heavy Bag

Diesel Crew 2-minute Shoulder Warm-up

Standing Overhead Press w/ bands
100 lbs. + mini bands - 15 sets of 3 on the minute

Bent Over Row w/ bands
90 kg + mini band - 15 sets of 3 on the minute

15 minutes (EDT)
Renegade Row @ 32 kg
8 sets of 5 reps

Incline DB Press @ 80 lbs.
8 sets of 5 reps

Zulu Abs x 12
Zulu abs is an ab complex my uncle showed me back when I was in high school. Zulu was a local lifter in Toledo while my uncle was growing up and training. He had this ab routine where he would do 10-15 crunches on a flat bench followed by and equal number of leg raises, this was repeated 3 times with no rest. It works for me.

Training Day - July 29 - Tuesday

Agility Ladder to Warm-up

Speed Squats @ 250 lbs. + Heavy (2") jumpstretch bands
15 sets of 2 reps on the minute

15 minutes (EDT)
Double swings (hardstyle)
13 sets of 5 @ 32kg
Donkey Calf Raise
12 sets of 5 @ 100 lbs.

Tabata Situps
10 sets - 15 reps per set

It felt good to be back training. The past 2 weekends really did a number on me but it was well worth it. I will not be training grip specifically this week until friday. Doing the short bends and rolling the frying pan on saturday after 3 GS sets fried my tendons in my wrist and I need to let them heal.

The squats felt very good today with the increased band tension (2" up from 1.5" wide bands). I dropped the bar weight back down to the weight I started with on the 1.5" bands and I will look to add 5-10kg each week for the next 4-6 weeks. I have yet to settle on a strongman comp in september, but my next major event will be the Global Grip Challenge on August 30.

Training Day - July 24 - Thursday

Grippers
#1 - 3, 3
#2 - 3, 3
#2.5 - 2, 2, 2, 2

Diesel Crew 2-minute shoulder warm-up

Kettlebell Long Cycle @ 24kg, 5 minutes
1) 8
2) 8
3) 8
4) 8
5) 8

Kettlebell Snatch @ 24kg, 6 minutes
1) 20
2) 20
3) 20
4) 20
5) 20
6) 20

6" hurdle ankle hops
2 x 6 - straight
1 x 8 - lateral

Overhead Squat
10 @ 45lbs.
10 @ 65

Pinch Block
25lbs. x 3
35 x 3
40 x 2, 2, 2, 2

You will see me doing more and more grip specific exercises over the next month as I get ready for the Global Grip Challenge, August 30, which is the US National grip meet. Pinching is a weakness of mine and so I will be keying in on that area.

I will also be continuing my strongman training with kettlebell sport training. I anticipate entering another strongman competition sometime in September.

Western New Yorks Strongest Man

July 18 was the day before the Western New York Strongest Man competition. I wanted to make sure I was full of fuel for the long day ahead so a friend and I met at the local Longhorn Steakhouse. Three quarters of the way through the 22-oz. Porterhouse, I knew it was not going to be enough, so I ordered up a 14-oz. Prime to be consumed as well. With 36-oz. of beef nicely placed in my stomach I was ready for some sleep and the day ahead.

5am came quickly, but I was ready to get going and on the road for the 3.5 hour drive to Dunkirk, NY. I was among some of the first to arrive at the sight next to the Little League Baseball field and was able to check out some of the implements we would be using. Soon the rest of the competitors arrived and all weigh-ins completed, I came in at 218.6 lbs, I should have eaten more steak. I was in the Lightweight Open class, 231 lbs. and below.

The first event for the day was Incline Press with a 12” log for reps. The posted weight was 235lbs. (what we used was 245lbs.), but it was the same for all competitors and this is strongman, we didn’t come here to be picky about lifting heavy. The first event went in alphabetical order and that put me somewhere in the middle of my class. Strict pressing of any sort is not a strong suit of mine and I was only able to squeeze out 8 good reps in the 60 seconds allotted. I believe the top individual did 15-16 reps with a few others between us.

Next up was the Carry and Drag, carry 225lbs. farmers walk handles 60 feet and then backwards drag a sled weighing ~450lbs. back 60 feet. This event, like all the others was on grass, I did not bring any cleats with me so I was able to borrow some off one of the high school kids there with size 12 feet, a size small but I wasn’t planning on being in them for too long. The first competitors to go struggled mightily with the backwards drag which caused a group of us to start worrying about our own performances to come. Soon I was up and took my grip on the handles, the whistle blew and I was off….FAST. When it was all said and done, Mike Landrich, the promoter walked over to me and said that even if we doubled your time, you still win. So there is one thing I happen to do well.

Next came the Axle Clean and Press. I chose to start at 220lbs. which went easily and I continued to play conservative for my 2nd attempt at 240lbs. This also went easily, I guess today is a strong day. 3rd attempt, screw conservative, lets go to 280lbs. I first tried to power clean this weight without success. If it was to go, it would have to be a full squat clean, I do not have a belly to continental clean with. I pull and jump under, catch it on my shoulders and start my ascent. Unfortunately on my way up I lost my hands on the bar, so now I have 280 sitting nicely across my shoulders with my hands out in front of me. So I bounce the bar up and slide my left hand under first and then do the same with my right. Now I'm set. Dip. Drive. Lock it out in good split jerk style for a new PR on the axle.

It was not the top clean and press and it did not count for me because I took and extra 18 seconds than allowed, but damn was it fun and as my competitors commented, "we all saw you lift it." That meant more than points.

Soon after we all had the pleasure of watching Matt Dawson set a new American record for the axle clean and press. Matt lives in Mentor, OH and I hope to be traveling to train with him once a month. He came away with the 1st place overall for the heavyweights.

Next up was the 405lbs. deadlift for reps in 60 seconds. My goal was 20 reps and I came close with a solid 18. Unfortunately so did 2 other athletes and we had a 3-way tie for first in this event.

The last event for the day was the Loading Medley. We loaded 5 objects of increasing weight onto platforms. We had a ~130lbs. field stone, ~160lbs. keg, ~200lbs. square stone, 240lbs. field stone, and 300lbs. machine wheel. I was again very quick finishing in a time of 18.5 seconds for another first place event.

In the end I was the 3rd place finisher, my incline log press killed me. However, I did finish 1st in 3 events and competed a 280lbs. clean and jerk on the axle which was a new personal best. I met some great guys and caught up with some old friends. Mike Landrich organizes an excellent event and I plan to return again next year.


I don't know names, but the 1st, 3rd (me) and 2nd overall place finishers respectfully.

Training Day - July 22 - Tuesday

Clean + Jerk with 2 - 16kg kettlebells, 10 minutes
1) 5
2) 6
3) 7
4) 8
5) 9
6) 10
7) 10
8) 10
9) 10
10) 12

7 minutes rest

Kettlebell Snatch, 16kg, 10 minutes @ 15 rpm

7 minutes rest

32kg 1-arm Jerk
1) 4
2) 5
3) 4
4) 5

1) 8
2) 8

I definitely was still fatigued from this weekend and I still have a bruise on the back of my right wrist. This is rather annoying and is not helping me get back to kettlebell training at all. At least I have some other avenues to pursue in the meantime; strongman and the Global Grip Challenge on August 30th.

Wednesday will be another rest day.

Training Day - July 15 - Tuesday

Speed Bench @ 165 lbs. + mini bands
15 sets of 3 on the minute

Kettlebell Clean + Jerks @ 24kg
1) 8
2) 8
3) 8

1) 8
2) 8
3) 8

Bench felt good today and i'm glad this will be one of my last bench workouts. The only reason I started benching again was because, Incline Log Press for reps is one of the events in this weekends strongman competition.

I went with KB long-cycle today because 1) I haven't done it in a while, 2) I wanted to take it easy on my spinal erectors, 3) kettlebell meet next weekend in Fenton, MI. I continue to wear a shinguard on my right forearm.

Training Day - July 14 - Monday

Speed Squats @ 305 lbs. + average jump stretch bands
15 sets of 2 on the minute

Axle Clean + Jerk
3 x 45 kg
2 x 65
2 x 80
2 x 95
2 x 105

Kettlebell Snatch @ 32 kg
Right
1) 15
2) 15
Left
3) 15
4) 15

Left
1) 15
2) 15
Right
3) 15
4) 15

Seated Calf Raise
15 x 45 lbs
10 x 115
5 x 170
5 x 180
5 x 190

Captains of Crush Grippers
sport x 10
trainer x 10
#1 x 5
#2 x 5, 5, 5, 5, 5

Squats felt heavy today, but the clean and jerks felt light, so it was just one of those days. I did some kb snatches because I talked to Valery last night and I felt bad for not doing any kettlebell lifting since returning from Germany. I still lifted with a soccer shinguard on the back of my right wrist. I hope to be healed soon so I can get back to more kettlebell training. I stayed with 4 minute sets because I did not want to over fatigue myself with a contest this weekend.

I trained grip today so I can train it again on wednesday. I will not train anything else on wednesday nor at all on thursday and friday. Saturday should be a good day at Western New Yorks Strongest Man.

Walking Among Giants

The weekend of June 21-22 I had the pleasure of attending and working the America's Strongest Man competition at the Del Mar Fairground in sunny San Diego, California. Not only did this competition display 15 of the strongest guys in America, but also Kristin Rhodes, 2 weeks removed from earning the runner-up spot as world's strongest woman while over in Poland.

Kristin (above) is no stranger to kettlebells and here she is shown snatching a 32kg bell. She completed 6-7 reps on each arm for fun in between some of the events on Sunday.

Also in attendance and guest announcing was 3x World's Strongest Man winner, Bill Kazmaier. Everyone involved with strength training knows the name Bill "Kaz" Kazmaier. I was very excited to meet this strength legend and was like a little kid when I asked to take a picture with him.



The American Kettlebell Club (AKC) is a proud sponsor of the American Strongman Corporation (ASC) and I am the AKC representative that gets the opportunity to walk among these giants. I have closely followed these athletes from Columbia, SC to Minneola, FL and now to San Diego, CA.

Saturday was a hot one we had 3 events on this day for the competitors to battle it out. We started it off with the Log clean and press for maximum weight. Jason Kristal and Nick Brugal tied with a weight of 380 lbs. Jason is the American Record holder in this event at 430 lbs. which I got to watch him perform on St. Patrick's Day in Columbia, SC. Jason's push jerk is impeccable and really knows how to get the most from his lower body. It was also during this event that Ryan Bakke had the misfortune of losing control of the log over head and falling backwards. Words do not describe the sight of watching 350lbs. fall from over head onto a man's leg. Ryan finished the rest of the day but did not come back on Sunday. I wish him my best and I know we will see him again.

Next up was the 600lbs. Axle Deadlift for reps. No straps were allowed and that 2" axle did not want to leave the ground. Grip strength became apparent as some of the competitors had plenty of strength left to pull, but not the grip to hold on. Jason Bergmann and Tom McClure gave it there all with 13 reps each. Nick Best, however, pulled strong and had great form for a solid 14 reps and the win.

The last event on Saturday was a new one, 360lbs. atlas stone for HEIGHT!! The platform height started at 54" and would continue to rise 2" until only one man remained. This was an interesting event in that some of the shorter athletes tried every trick they could think of to become taller. Chad Coy came out wearing boots straight out of KISS concert. Chad is a veteran strongman and tactically prepares for every event. In the end, three giants paved the way to 70", Jason Kristal, Jon Connor and Tom McClure. When it was all said and done, Tom McClure was the lone man at the top, being the only man to lift the stone to a height of 72".

With the first 3 events completed, Tom McClure held the lead with 41 points, followed by Jason Bergmann with 36, Jason Kristal with 35 and Brain Turner with 31.

Our second day of competition started with the American Kettlebell Club Press Medley, 6 items; 112 lbs. kettlebell, 172lbs. Thomas Inch dumbbell, 225lbs. keg, 250lbs. block weight, 300 lbs. Axle and a 350 lbs. log were used. The athletes could go in any order and must get full lockout overhead. Numerous strategies were used, some started light and worked there way up, others started heavy and went down and some just went done the line randomly. Five athletes completed the 6 lifts necessary but it was Jason Kristal who did it fastest with a time of 57.98 seconds, followed by Nick Brugal, Van Hatfield, Brad Dunn and Jason Bergmann.

Here is Marshall White (above) showing good form on the Thomas Inch DB and Nick Best (below) with the 300lbs. axle overhead.


Prior to this event, I gave the competitors a crash course on the most effective and fastest way to get the the kettlebell overhead to lockout. With the weight only being 112lbs. snatching was going to be the quickest. Below is a pick of me working with Jason Kristal, he listened well and then went onto win.


Next up was the 410 lbs. Shield Carry for 100 feet. If you blinked you were going to miss this event. I would have thought carrying 410lbs. would slow these guys down a little. Marshall White set a great time of 14.16 seconds. Then came Jason Bergmann who sprinted the 100 feet to a time of 12.56 seconds, truly an impressive showing.

After the first two events of the day, Jason Kristal and Jason Bergmann were out in front with 63 and 62 points respectfully. They were followed in order by, Van Hatfield, Tom McClure, Brad Dunn and Nick Best.

The third event on Sunday was the 930lbs. Yoke Walk. The distance for this event would be 100 feet. Speed was again and important and deciding factor in this event. Nick Best flat out dominated this event with a time of 16.87 seconds. His next closest competitor was Marshall White with a fast time of 20.44 seconds, followed by Jason Kristal and Jason Bergmann.

I also got the chance to walk the Yoke numerous times, albeit minus 360lbs. that we took off as we reset the course for the competitors. I had never walked a yoke before and the balance was very different from just a bar of similar weight across your back. The weights on the ends will swing if you do not maintain a steady gait.

The second to last event for the championship was the 2-part Farmers Walk. Athletes would first carry 320lbs. individual farmers walk handles 60 feet, set them down, pick up a 600lbs. frame and walk back. Speed would again determine the winner. Nick Best demonstrated to us all why he is the fastest man in strongman by blazing the course in 17.78 seconds. Marshall White was again his closest competition at 22.42 seconds.

This was another event I personally got my hands on while reseting the course. No weight was removed this time and even the Kaz took notice as I easily walked the 600lbs. frame back to it starting place. "Not only the strongest men in America, but also the strongest work crew," said Bill Kazmaier. I also signed a few autographs for this ability. Much appreciated but 600lbs. is not that heavy if you haven't already given your all in the prior 6 events.

We were now down to the last event, 380lbs. stone for reps over a bar. The bar height I believe was 48" but I could be wrong on that fact. What is not wrong is the fact that these strongmen were all fighting hard to be named America's Strongest Man. Brad Dunn raised the stone 4 times. Jason Bergmann and Van Hatfield completed the feet 5 times. However, it was Marshall White and then Jason Kristal that succeeded with 6 reps each.

Here Gerard Benderoth (above) is shown finishing off one of his 3 reps over the bar.

With the events complete and points tallied, one man can now call himself America's Strongest Man. This man is Jason Kristal.

Jason Kristal finished with 101 points followed by Jason Bergmann with 91.5, Van Hatfield 86, Nick Best and Marshall White at 84.5, Tom McClure 84, Brad Dunn 76.5, Nick Brugal 69, Jon Connor 58, Gerard Benderoth 49, Dan Ford 41.5, Chad Coy 37, Brian Turner 35, Warrick Brant 26.5 and Ryan Bakke 12.5.

My time with these giants has been tremendous and I have learned a lot about strongman technique and strategy from watching firsthand. They have also learned some of the methods I use as a kettlebell lifter to increase my strength-endurance. Overall, its been a great way for us to learn from each other and I expect to see many strongmen utilizing our kettlebells to help train for next years America's Strongest Man.

Training Day - July 11 - Friday

I'm starting to feel more confident in pressing. Its still a weakness of mine, which is why I chose to do more reps with dumbbells today. I went with pullups and db rows today instead of bent over rows because I did not want to overtax my spinal erectors anymore than what I had already done on Thursday.

Incline Log Press
5 x 164 lbs.
5 x 197
5 x 219
5 x 241
5 x 241

Pullups
5 x bodyweight
5 x 12 kg
5 x 16
5 x 20
5 x 24

Incline DB Press
10 x 75 lbs. each hand
10 x 85
10 x 95
8 x 95

DB Row - 2.5" thick handle
5 x 100 lbs.
5 x 120
5 x 130
5 x 130
5 x 130

Captains of Crush Grippers
Sport x 5
Trainer x 5
#1 x 5
#2 x 5
#2.5 x 2
#3 x 2 attempts
#3.5 x 2 attempts

The grippers were hard today, but I think that is from cleaning and deadlifting on the axle yesterday and thick handle rows today.

Training Day - July 10 - Thursday

Back Squat
5 x 70 kg
5 x 120
5 x 150
5 x 164
5 x 170 - belt

Squats felt strong, most importantly, my spinal erectors felt strong and the weight felt good on my back.

Axle Clean + Jerk
3 x 55 kg
3 x 80
2 x 95 - belt
2 x 100 - belt
2 x 105 - belt

I had some difficulty on some of the cleans in keeping it in my hands while in the rack, but overall my technique felt the best yet and I feel 250 lbs. will go on July 19.

Axle Deadlift
5 x 231 lbs.
5 x 341
5 x 431
5 x 461
3 x 501 - belt

I chose to use the axle for these today because that is what I'll need to do next week. Felt very strong here again, but the thick bar did stop me 1 rep short of what I did last week, of maybe it was that extra pound..:)

240 lbs. atlas stone lifted to chest - 5 singles

I was pretty tired after everything else but it still went up and it was fun.

Training Day - July 8 - Tuesday

Speed Bench Press @ 165 lbs. + mini bands
10 sets of 3 on the minute.

I wished to go to 15 sets but my left shoulder was hurting (the reason I don't bench press any more).

15 minutes (EDT)
Standing Log Press @ 140lbs.
5 sets of 5
1 set of 2

Bent Over Row @ 250lbs.
5 sets of 5

Overhead strength again was lacking, but the high humidity wasn't helping on this day.

Grip Work:
CoC
sport x 15
trainer x 10
#1 - 4 x 10

2 Hands Pinch on IM block
1 x 90 lbs.
3 singles @ 115 lbs.

Training Day - July 7 - Monday

Speed Squats @ 294 lbs. + average jump stretch bands
15 sets of 2 on the minute.

240lbs. Atlas stone lifting to chest - 7 singles

10 minutes (EDT)
Double KB Swings @ 32kg each hand
6 sets of 5

Pistols
1 set of 5
2 sets of 4
3 sets of 3

Legs are starting to feel strong.

Training Day - July 4 - Friday

Incline Log Press
5 x 164 lbs.
5 x 186
5 x 208
5 x 230
3 x 252

230 felt good today and went for 252. I tried staying with a 1 sec. pause on my chest as I do not believe they are going to allow a touch and go, better to be prepared.

Bent Over Row
5 x 70 kg
5 x 100
5 x 120
5 x 140
5 x 150

I cannot say the last set was super strict, but it was good to feel the weight.

Standing Press - Axle
5 x 50 kg
5 x 65
5 x 70
5 x 75
3 x 77

Strict Presses are still a weakness of mine. These felt heavy from the first set.

160lbs. atlas stone load onto 36" box - 3 sets of 5 - nice and easy today

3 x climb my 12' climbing rope - 1 1/4"

DB Speed Curls start at 45lbs.
- what I do is start at a weight I feel I can do 10 reps with and then continue to go down the rack doing sets of 10 til I finish with the 5 lbs. DB. Its a quick (speed) way of working your arms.

DB Speed Tris start at 85 lbs.
- same thing as bis but with french press overhead

Rest and stretch over the weekend.

Training Day - July 3 - Thursday

Barbell Clean + Jerk
3 x 60kg
3 x 80
2 x 105
2 x 110
1 x 120

Felt decent today on these. As my leg strength improves so do my C+Js. I need to work my front squat more to be more comfortable in a squat clean. All of mine are power clean with only a little squat under.

Back Squat
5 x 70kg
5 x 120
5 x 150
5 x 164 - belt worn
4 x 170 - belt worn

Lock out holds - no belt
442 lbs. for 15 sec.
532 lbs. for 15 sec.

Squats continue to progress nicely. I through in some lock out holds at the end to strengthen my spinal erectors which i'm going to need a bunch come competition day.

Deadlift - conventional
5 x 206 lbs.
5 x 316
5 x 393
5 x 450
4 x 500 - belt worn

Deadlifts felt great for having not trained them specifically, which is a HUGE relief. 405 for reps on July 19 looks good, 18+ is my goal.

Got Strength?

I could not have said the below better myself, so I won't.

By Curt Dennis, Jr.

For www.EliteFTS.com

Who do you respect? Does that person have the strength to be who they are? As I sit here and type this, I can tell you that over the last year, I truly discovered what it means to have strength. I’m not just talking about being strong. Anyone can be strong. Strong has so many definitions today, but to me strength has only one.

To have strength means that you’re not only strong, but you have the strength to keep on being stronger every day. You can shoulder the worries and ups and downs that people go through and never give up hope. You have the strength to keep on keeping on when the chips are down. You have strength to lend to your family and your brothers in iron, and in turn, your strength creates strength in them and makes you stronger and vice versa. You have the strength to uphold loyalty and honor, the strength to have the unbreakable will and unstoppable attitude, knowing that you will do what it takes and what must be done to be what you want to become. You have the strength to become what many didn’t think you could be and you believe that you can. That’s what strength is all about.

I have seen strong lifters come and go. Some had that unbound potential to be something truly amazing but the strength wasn’t there. I know of a person who has God given genetics and physical strength to do many things, but he doesn’t have the strength to be that person that everyone knows he can be. He didn’t have the strength to help and support his brothers when the time was needed, but he wanted their help. In other words, he can be the strongest guy in the world but won’t have an ounce of strength to keep it. Another person I know has the strength to become something, the mindset, will, and attitude. It’s only a matter of time before his physical strength catches up. When that happens, he’ll have the strength to move mountains simply because he is willing to pay his dues in and out of the gym and sacrifice what must be sacrificed in the name of strength. He lends his strength to his brothers, and therefore, they lend it back in support. Does he have the strength to be the strongest? Yes, he does. He also has the strength to be patient and know that true strength is knowing when not to rush things.

Strength is about being the strongest guy in the state or world or whatever and having the strength to keep on being the strongest, to take the world on your shoulders like Atlas. That’s the strength I’m talking about. I believe my fault is finding lifters who don’t have the strength to be better, to be stronger, to be different. Everyone wants to laugh at the freak, but when he does something amazing, they suddenly want to be him. What does that tell you? That tells you that he has the strength to be who he is. Instilled with confidence, he’s ok with being called a freak. It’s a badge of honor for him. It means to him that he has greater strength than normal people because he isn’t settling for average. Being in the crowd and being the one the crowd talks about are two different things. Being one of the hundreds of 700-lb benchers and being the one freak who benched 700 lbs at 165 lbs are two different things. Settling for average doesn’t work for me. It doesn’t make sense. I’ll always want more. I’ll never be satisfied.

Having the strength to never be satisfied is truly being strong. Being the strongest is only a matter of time if you’re training with that mindset. If you see nothing but your goal and have the strength to get there no matter what or no matter how long it takes and you have the strength to endure and evolve, that is strength unbound. Repeat it to yourself. It makes sense, doesn’t it? Remember it when the tough times are around or when your brother is down. Remind him. Never surrender. Don’t even be satisfied! That is true strength. Physical strength is only the manifestation of the strength within. That’s how it should be represented.

In the last year of my life and lifting, I truly found out what strength means. I have came across so many lifters who have potential for the sport of powerlifting and some who are doing it but are missing that one important factor, that factor known as strength. I’m more impressed with a guy who hasn’t benched 600 lbs but is working his ass off for it and has never been known to give up and doesn’t even possess the benching ability at all than a guy who has the ability to bench 800 lbs and is strong enough to do 800 or more but doesn’t possess the strength to do it, the ability to do what it takes to get there and beyond and to not let anything stop him.

A good friend of mine exemplifies what strength means. He grew from a boy to a man and stepped out of a shadow of that man. People are amazed by him, and it’s not just his physical strength. He’s lending it to his brothers who train with him over and over again. He possesses the strength to be in the top 20 in the sport of powerlifting. It’s only a matter of time before his physical strength shows this. That friend of mine motivates me every day. I was confused as to why he changed so much when he went overseas, and now I know why. He has strength. The strength of character, unstoppable will, unbreakable attitude, and brotherhood. It’s only a matter
of time before his physical strength shows this, and it’s already speaking volumes for him.

A true man of strength is never complacent with what or who he is. This goes for the gym and beyond. Watching a person evolve is motivating for me. It fires me up because it reminds me of the strength that I must have to do it as well. I don’t want to be doing the same thing next week, next month, or next year. It’s simple. I evolve or I die. The reason why average people look down on those who are different is because they don’t get it. They don’t understand why they go through the hassle, and they don’t realize that that person has the strength to be who he is because he is never satisfied and it shows. People ask, “How do you do it? How did you get big?” How this, how that...it’s all relative to strength. The challenges that person went through to get to where they are now were long and dark miles. In their eyes, they aren’t satisfied and aren’t there yet. True strength is about never being satisfied.

“Real men of strength speak not of their strength by words but by their actions.” Take a second and reread those words again. This pisses some people off. Why? I have no idea because I’m not average. To others like Chad Aichs, it’s self-explanatory. Anyone can talk big numbers, talk a big game, and talk shit to top it all off, but it takes real strength to put it out there on the platform and let your actions do the talking. I learned that last year, and it’s those words that I won’t ever forget. And that meaning can go outside of the strength arena into life itself.

A friend of mine told me, “It ain't bragging if you can back it up!!” That's strength right there brothers, nothing else, and it makes sense. That comes from someone who’s committed to strength and is willing and able to back it up no problem with or without words. It doesn’t matter what the mouth says. It matters what your actions do.

So strength is about having the power to walk and be who you are with confidence and pride. It’s about wanting to become something more than just average. It’s having those around you who have that same strength that you do and want it just as much, if not more, than you. It’s about facing what’s real, the strength to survive a bomb-out, embarrassment, humiliation, being owned, or whatever and rising like a phoenix from the ashes because a man with greater strength than a man without it will always be stronger.

It’s about the strength to lend to those who don’t have it and giving them the strength to do the same as well as your brothers in iron and your own family. Having strength isn’t selfish. It never should be. It’s about giving someone the strength to keep going, to never surrender and never give up no matter how long the fight. It’s about having the strength to recognize strength in others and respecting that. The people I respect have this and they know who they are. It’s also about having the strength that speaks for itself and having the strength to go above ego or arrogance. The kind of strength that even the mighty Hercules possesses. The definition of strength—“having the dedication, determination, desire, and discipline to believe and become.”

So ask yourself…do you have strength?

Training Day - July 1 - Tuesday

Speed Bench @ 135lbs. + mini bands
15 sets of 3 reps done on the minute

15 Minutes (EDT)
Standing Log Press @ 164lbs. (strict presses)
1 set x 5
4 sets x 3
1 set x 2
Total reps = 19

Bent Over Row @ 225lbs.
6 sets x 5
Total reps = 30

Tabata Situps - 8 sets of full situps (hands on stomach) 20 sec. On / 10 sec. Off
I was able to maintain 15 reps every 20 sec. total reps 120

Jump Stretch Band Curls, with mini-band, step in the middle and curl, 3 sets of 10
Jump Strecth Band Tri-Extensions, with monster mini-band, loop on heel, extend arm overhead, 3 sets of 12 each arm

Today was my first day ever doing bench press with the bands. It was easy and probably could have used more weight on the bar. My shoulders don't anyway like me benching so I erred on the light side.

The EDT set kicked my butt. Overhead pressing is a weakness of mine, I think my 6'6'' wing span doesn't help. I went with the Bent Over Rows to help condition the lower back for picking up heavy objects off the ground in strongman.

The Tabata Situps are great because I don't like doing ab work (its boring to me and so very rarely gets done). This gets them over fast and conditions them for fast, intense work.

The band curls and extensions were to shore up some weaknesses and I didn't have much energy for anything else.

Wednesday is a rest and stretching day. It will be very much welcomed.

Western New York Strongest Man Events

I've had some questions about the events I'll be competing with on July 19. Here is the list as it stands:

1) Incline Log Press for reps: 235 lbs
2) Farmers Walk 225 lbs each hand 25yds. Backwards sled drag ~450 lbs 25yds
3) Axle Clean and Press/Jerk for max weight
4) Loading Medley: various items and weights, sandbags, machine parts, stones, logs, etc.
5) Axle Deadlift for reps: 405 lbs.

Overall, not a bad setup for me. Incline Log Press will be a challenge because until I returned from Germany on June 9 I have not trained the bench press in any form for about 4 years. Its going well and I'll get ~10 reps come comp day.

Farmers Walk to backward drag should be a good event for me. My grip is strong and conditioning good. I do not have farmer's walk handle yet (they're being made as I type) so I cannot quiet replicate this to date. I have been doing some backward drags of my 550lbs. tire for this distance and hope to sprint with the 450lbs. sled.

Axle Clean and Jerk for max weight will depend on my competition. I feel 250lbs. should go easy, 275lbs. if I have too. I know the top pro-lightweights can do over 300lbs. so that is the standard I set for myself. I do keep improving every week which is a good boost of confidence.

Loading Medley. My conditioning is good which always pays off big time later in the day. I feel good and have been doing some moving/loading of heavy objects and feel good. It will all depend on speed.

Axle Deadlift for reps. Very confident in this event, which has me worried that i'm not training it enough. I've done well with this event in the past (12 reps @ 450lbs. for 2nd place in Febuary).

Just a couple of hard training days left to shore up some weaknesses. I generally feel very good and anticipate a very good day July 19 in Dunkirk, New York.

Training Day - June 30 - Monday

Speed Squats @ 272 lbs. + Average Jump Stretch bands.
15 sets of 2 reps done on the minute down to a 12" box

The squats felt very good today and this is promising because when I'm squatting well, the rest of me is also usually very strong.

160 lbs. atlas stone to 36" box 3 sets of 5
Turkish Get-Up @ 16kg 3 x 3

12 minute (EDT period)
2-arm swing @ 40kg x sets of 5
Box pistol @ 11" box x sets of 3
9 total sets each

Single Leg Deadlift
5 x 32kg
5 x 40
5 x 48
5 x 64
5 x 80

Seated Calf Raise
15 x 70 lbs.
12 x 115
10 x 140
8 x 185

As you can see, a bit of a change up from weeks past. I have 2 weeks before a 1 week taper prior to my competition July 19. I will be training Lower Body on Monday and Thursday, Upper Body on Tuesday and Friday. I will have a main focus and then adding in extra assistance exercises and volume. For the 1 week taper, I will keep the intensity up for the major lifts and cut out all assistance exercises. I will also rest completely the 3 days prior to the comp.

For those wondering, the 2-arm swings were done 'hard-style'. That style swing is most conducive to what I need in training right now for strongman and the short intense bursts of power that it requires.

Training Day - June 28 - Saturday

It was a rough day on saturday, but weight was lifted and that is a positive. We went out for a friday night on the town in celebration of my former roommates new job and home purchase. Beer is not a performance enhancing substance.

Axle Clean + Press
5 x 45kg
3 x 65
1 x 85
1 x 95
1 x 105

Its the most weight i've C+J on the axle recently so I was pleasantly surprised.

Axle Deadlift
3 sets of 10 reps @ 155kg

I will need a good showing in the axle deadlift for reps in the comp. on July 19. 155kg felt nice and easy and will be doing more deadlift training this week.

550lbs. tire flip for 25yds x 2

Tire pulls, I chain up my 550 tire and pull it like a truck pull. I tried doubling up and pulling 2 tires stacked on top of each other but the friction on the black top was too great for me on this day. I will try again.

Training Day - June 26 - Thursday

Barbell Clean + Jerk
3 x 50 kg
3 x 70
3 x 90
3 x 100
3 x 105

Back Squat
5 x 70 kg
5 x 120
5 x 150
5 x 160
5 x 165

Squats really felt good today. It took a couple of weeks to get back into squat mode but I look for good things to come in the next couple of weeks now that my body is starting to acclimate again.

Incline Log Press @ level 3 on incline
8 x 120 lbs.
5 x 170
5 x 186
5 x 208
5 x 219

Level 3 on my incline bench is quite steep. I usually bench on level 2, but since I don't know the incline angle we'll be using at the strongman comp. its best to prepare for any and all.

Thick handle DB Row - 2"
5 x 70 lbs.
5 x 90
5 x 110
5 x 130
5 x 150

The 2" handle is SOOO much easier than the 2.5". I feel I have more on the 2", whereas the 2.5" shuts me down at about 140lbs.

Friday is a stretching day and will be doing strongman events with some conventional lifting again on Saturday.

Training Day - June 24 - Tuesday

Well I'm starting to recover from travel. Still trying to figure out which time zone i'm in today. I needed a little motivation to train so I put out the word for some strongman training at 7pm.

3 of us showed up and this is how it went.

200lbs. sandbag carry 25yds down and back. Then backwards drag a 550lbs. tire 25yds.

Next we did a Press Medley; 28kg KB, 75lbs. sandbag, 100lbs sandbag, 120lbs. log bar, 150lbs. sandbag, 160lbs. water keg, 185lbs. thick db (almost had it locked out on my right arm)

Carry Medley; move all the above mentioned stuff plus a 200lbs. sandbag from one pile to another pile 12yds. away. FUN!!!

Truck pull: Ford F-150 double cab, 3 x 40yds, times all under 30sec.

10lbs. Sledgehammer chops on tire, 40 sec. hitting / 20 sec. rest. One round on each side

Training Day - June 20 - Friday

Axle Clean + Jerk
3 x 55kg
3 x 75
2 x 85
2 x 95
2 x 105

Squats w/ Average JumpStretch Bands
15 sets of 2 with 250 lbs. on bar + bands
sets done on the minute (15 minutes total)

Standing overhead press w/ mini bands
15 sets of 3 with 100 lbs. on bar + bands
sets done on the minute (15 minutes total)

Kettlebell Snatch set @ 24kg
10 minutes, 20 rpm
right arm felt very good, it was the first arm
left arm felt bad from the start, even when doing a few warm-up reps with a 16kg. That will happen and just one of those days, but we got through.

I have the next 2 days off due to travel to San Diego and the America's Strongest Man competition. I will be performing a few demostrations at this event.

Training Day - June 18 - Wednesday

Barbell Clean + Jerk
3 x 50 kg
3 x 70
3 x 90
3 x 100
3 x 105

Back Squat
5 x 70kg
5 x 110
5 x 140
5 x 160
3 x 165

Incline Log Press
5 x 120 lbs.
5 x 164
5 x 186
5 x 208
5 x 230

RDL
5 x 70kg
5 x 130
5 x 160
5 x 170
5 x 180

Pullups
5 x bodyweight
5 x 8kg
5 x 12kg
5 x 16kg
5 x 20kg

Kettlebell Jerks @ 32kg, 2 minutes at 12 rpm

CoC Grippers (r/l)
#1 x 5
#2 x 5
#2.5 x 2
#3 x 1
#3.5 x 1 (not fully closed, but like to feel the big springs)

Traps and shoulders were still a bit sore from the 20-min LongCycle set on Monday. The log press felt good today finally and I hope to be seeing that weight continue to increase, the competition weight is 235 for reps. RDL's felt strong as usual so no surprise there, as well as the pullups. Jerks were feeling the effects of everything previous but its nice to feel the weight. Grip was a bit tired today and Friday will be a little grip day if any at all, I don't want to over do it and most of the other lifts touch on it some.

My "secrets" the Reader's Digest version

Well it seems everyone is always in search of the "secrets" to becoming great at anything. So this is my short and to the point Reader's Digest version.

Do the big lifts: squats, deadlifts, presses, cleans, jerks and snatches

This does not include the smith machine, leg press machine or any other piece of overpriced scrap metal. Leg pressing 1000lbs. really isn't impressive when you only squat 225lbs. That is not the carryover I'm looking for when trying to build strength.

Lift heavy: did you lift the weight, yes. Then add weight and lift again. Did you succeed, yes. Add more, fail, stop and come back in a few days to repeat.
Sounds stupidly simple but I cannot count high enough the amount of people I see in the gym on a daily basis lifting the same weight as they did last year or the last 5 years. If you want to get stronger, YOU MUST ADD MORE!!! More weight or reps is up to you and depends on your goals.

Have a record for numerous areas, not just competition lifts. My coach Valery Fedorenko has a personal record not only for a 10 minutes jerk set with 32kg, but also with 16kg, 24kg, 40kg and for all minutes in between and beyond. What I take understand from this is that we need to know where we stand and then look to always find ways to improve.

As my friend Zach Coulture has said, "There are NO secrets, only guys who train hard and train smart."

Training Day - June 16 - Monday

I mountain biked Vultures Knob, the vocal and best trail in Ohio, yesterday (June 15). A nice easy 13.3 miles door to door. If you bike and ever come out this way bring your bike and we'll go ride.

Now onto today. Legs still felling some fatigue so i decided to omit the squats for today.

Barbell Snatch
3 x 40kg
3 x 50
3 x 60
3 x 70
3 x 75

snatches felt decent today. starting to get my speed back up.

Incline Bench Press
5 x 135 lbs.
5 x 185
5 x 205
5 x 215
5 x 225

bench is a weakness of mine since i don't train it ever. But it is going to be an event in an upcoming strongman comp. so i have to get better.

Thick handle DB Rows - 2.5"
5 x 75 lbs.
5 x 100
5 x 125
5 x 135
5 x 140

A goal of mine for the year is to Clean and Jerk the Inch DB and these rows are upping my confidence big time.

Skull Crushers
5 x 85 lbs.
5 x 105
5 x 115
5 x 125
5 x 130

Straight Bar Curls
5 x 95 lbs.
5 x 115
5 x 125
5 x 130
5 x 135


Yeah, yeah I know, Arm work. You're only as strong as your weakest link so I say make them strong. you'll notice its NOT a bodybuilding routine, but a strength routine.

Finished the day off with a kettlebell set:

20 minutes, 1-arm Long Cycle @ 40kg, 5 rpm

Felt solid on the set, just a good overall conditioner. I really enjoy these 20-minute sets which is kind of scary.