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TBOWMAN Strongman/PL Journal 2007 - Jan. 29 2007 0:23:39
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tbowman
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No event training this weekend..helping move the gym was more than enough !!
I plan on next Sunday though - will continue to train reps with good weight this week.
< Message edited by tbowman -- May 29 2007 16:50:03 >
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RE: Strongman Prep - 1st Contest ! - Jan. 29 2007 1:32:23
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purplepaul
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good luck with the comp 
i wish ther was some where close to me to get my hands on some strongman gear
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RE: Strongman Prep - 1st Contest ! - Jan. 29 2007 18:49:47
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tbowman
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Mate- try going to a tire store where they deal with heavy equipment and I bet they will have some old tires they will give you...off course you gonna need a truck or trailer to get them home 
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RE: Strongman Prep - 1st Contest ! - Feb. 1 2007 19:52:00
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tbowman
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2/1/07 ches tri
Flat dumb presses
50x10, 50x10 warmups
75x10, 100x8, 100x7
inc dumb presses
70x10, 70x10, 70x10
french press
65x10, 90x10, 105x10
cable presses
120x10, 150x10, 170x10
cybex flat bench (side load plates)
205x10, 205x10
good mornings
135x10, 135x10
not really in the mood for volume tonight. Gonna do leg/shoulder tonight and rest for events on Sunday -
(Not done events last 2 weekends due to injury)  Supposed to sled drag, truck pull, farmers walk and maybe truck push
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RE: Strongman Prep - 1st Contest ! - Feb. 5 2007 19:46:39
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tbowman
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Sunday events -
Push pull medley
F-250 DUALIE with added weight in bed
WEIGHTED SLED - increased weight with each set
Push truck 75ft, then drag back sled
These were UNBELIEVEABLE PUNISHING!!
Push did not change, but as weight got added to sled it got worse and worse.
Did 3 sets...I nearly pucked after 2nd set
Farmer walk - 520 lbs, lifting from ground...and after the medley was TOUGH!!
Managed about 40ft and dropped it..felt sick again.. screamed like a girl and picked it up again
and went anothe 30 ft or so...
2nd attempt I went around 60ft..then stopped and held it another 5 seconds and dropped it
Then tried some some pinching -I had nothing really to give....hardly budged the 2 25lb plates on several attempts -One peraon picked up a 45lb plate by the hub...and it was a short hub! I was impressed
12 days to contest and I'm not ready LOL
My goal is to finish without having to be taken to the hospital
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RE: Strongman Prep - 1st Contest ! - Feb. 6 2007 3:15:52
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tbowman
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Monday 2-5-07
back/shoulders
Deads 135x6, 135x6, 225x5, 275x5, 315x5, 385x5, 455x6..could of hit a few more reps, but after the events yesterday my back is well done
Seated rows - 150x10, 180x10, 220x10, 260(stack) x10
lat pulls 120x10 -2 sets to front and 2 sets to back
seated should presses 35x10, 50x10, 70x10
side lat machine 3x10
sauna
finish - BACK IS FRIGGIN TOAST -Getting to CHIRO for crack tomorrow as this was my last heavy strain before my comp on Feb 17
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RE: Strongman Prep - 1st Contest ! - Feb. 7 2007 15:35:31
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tbowman
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2-6-07
Back KILLIN ME ! Called the Chiro and went in this morning...Doc had somw home isue and had a substitute intern fill in...He did OK, but did not move my rotated vertebra
Went back this morning 2/7/07 for my regular Doc to give it a go..It moved a plenty and I'm on the ice now as its really sore
Just like the many times in the past it usually is better in a few days with ice and rest
I have 10 day to contests so I believe I will be healed up by then. I might do cardio only tonight if back wil let me - I need to drop 3-4 lbs before comp to make lightweight division
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RE: Strongman Prep - 1st Contest ! - Feb. 9 2007 1:54:10
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tbowman
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2-8-07 -Skiped the gym tonight, had to install a broken hot water heater this evening.
Called my former coach and told him about my nearing contest, healing back and not yet fully recovered
arm tendon and he suggested giving it completee rest until comp...gonna do it. Only thing I will be doing till then is cardio to shed the 3-4lb I need to loose to make weight and good stretching,,,esp, on low back.
Gonna show em what a Lightweight Master competitior can do  
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RE: Strongman Prep - 1st Contest ! - Feb. 9 2007 4:39:35
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noname
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Just had a read through, some good training in there! 
Bit of a p!sser about your back and arm, hope it does'nt hinder you for your comp.
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RE: Strongman Prep - 1st Contest ! - Feb. 9 2007 18:38:48
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boar
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rotated vertibra - that never sounds pleasant tom mate,
rest up 'lightweight' and enjoy the comp !!
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RE: Strongman Prep - 1st Contest ! - Feb. 12 2007 19:20:25
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tbowman
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Will do mate - Partner is insistent that after this comp, WE try and cut up some..I'm relucant...but my body could stand a few months away from heavy training TBH - HECK, if I got abs I might never want to go back to the power belly LOL
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RE: Strongman Prep - 1st Contest ! - Feb. 27 2007 21:11:50
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tbowman
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Well after a decent finish at my first comp, I have the bug now. I know where my weaknesses are and going put a little more emphasis on them as well as continue to pound away on the regular stuff. I have a tire, stones and getting the materials to build a log press aparatti. I have several other local people gaining interest, so hopefully I will have some local guys to train with as well as my Virginia buddies.
Wednesday 2/20/07 - chest/tri
flat dumbell presses
50x10, 70x10, 90x10, 105x8
flat bench machine press
135x10, 135x10, 185x10, 135x20, close grip
french press
70x10, 90x10
cable pressdowns
2x10 with 130. 1x10 with 150
ab work , steretching 10 minutes
Friday 2/22/07 legs, shoulders
hack squat
135x10, 135x10, 225x10
ooch, groin getting a twinge
took 5 minutes and went to leg press
225x10, 225x10, 315x25..all slowish, sort of feeling out the groin pain threshold LOL
Seated should presses
40x10, 60x10, 70x10
side lateral 3x10
calf raise 2x15
dumbell shrugs
80x10, 80x10
finish
2/26/07 back/shoulders
GMs
95x15(5 close stance, 5 med, 5 wide)
105x15(5 close stance, 5 med, 5 wide)
135x15(5 close stance, 5 med, 5 wide)
DO slds
135x10, 225x6, 225x6, 275x6
seated rows
130x10,
standing clean then push press
95x10, 105x8,135x5,155x5, 165x5
standing machine press - sort of like a viking press
150x10
200x10
drop sets
250x5,200x5, 150x5
220x5, 170x5, 120x5
200x5, 150x5, 100x5
well toasted - finish
Picked up my hollow 11" steel pipe today- hopefully I will have the log completed in a week or so.
5'long around 1/4" thick steel
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RE: Strongman Prep - 1st Contest ! - Feb. 27 2007 21:28:59
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noname
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Good training there fella!
Just to clarify, are some of your weights in kg's and some in lbs?
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RE: Strongman Prep - 1st Contest ! - Feb. 28 2007 2:30:38
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tbowman
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lbs MATE - I been going a little easy on the back this week, letting it rest a bit...weights will start to rise next week 
< Message edited by tbowman -- Feb. 28 2007 2:35:19 >
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RE: Strongman Prep - 1st Contest ! - Mar. 1 2007 3:19:08
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tbowman
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2/28/07 - chest triceps
dumbells flat presses 50x10, 50x10, 70x10, 95x10, 115x6
incline bench press
135x12, 135x12, 145x12
french press
70x10, 90x10, 105x10
cable pressdowns/ did em on lat pulmachine..much harder
70x10, 80x10, 80x10 vert strict form
one arm behind neck tri ext.
30x10 each arm..repeat
cardio bike 15 minutes
finish
I did some gripper work earlier in day
#1 x5, repeat
#1 x 18..went to failure
about an hour later..
#2 closed for single, pause closed it again
did a few cheat closes then held shut for around 10 seconds
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RE: Strongman Prep - 1st Contest ! - Mar. 4 2007 2:31:31
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tbowman
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Friday 3/2/07
Legs - Shoulders
Squats..first time over 3 weeks! ...rest for comp and week off for fooked back
135x8, 225x6, 275x6, after watching the Jesse Murunde clip of 405 x20 I wanted to be reminded what 20 rep squats felt like
loaded 315x20...did 10..huffed a bit, did 2 more..repeat 2 more..then last ones were singles..breathe until 20 were done..but never put it down. when I did I just sat down and fell back some guy rushed over thinking I had passed out
seated dumbell presses 50x10, 60x10, 70x10..then did 2 sets standing with 70..7 reps first set..6 the next.
front squats - I broke down and asked someone to check my technique..appears the time I tried it I was wrong. I tried to place bar in space between front delt and trap, once corrected to crease between delt and bicep it felt better. Went easy did 95x8, 105x8, 135x8
dumbell shrug 80x8, repeat
finish..workout seems like not much work, but it was hard !!
finish
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RE: Strongman Prep - 1st Contest ! - Mar. 4 2007 6:45:23
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jonnymills
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quote:
315x20
Awesome work Tommy!
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RE: Strongman Prep - 1st Contest ! - Mar. 5 2007 0:01:47
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tbowman
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thanks - I must say the front squats, even the lightish weight I used has PUNISHED my front lower quad !!
I believe these will def. be added in on a regular basis
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RE: Strongman Prep - 1st Contest ! - Mar. 6 2007 3:07:56
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tbowman
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3/5/07
back/shoulders
REVERSE BAND DEADLIFTS / kick out of bottom
225x5, 315x5, 385x5, 455x3, 545x3, 585x1, 655x1, 705x1
standing push press
barx10, 95x10, 135x5, 155x5, 170x5..new PB...I had a little more though..these are new to me
so not going absolute full throtle yet...my goal is get around 200+x5
seated rows
120x10, 160x10, 200x10..then drop set 200x6, 150x6, 100x6
dumbell shrugs 75x10, 85x10, 105x10
side laterals 30x10, 35x10
front dumb raises 30x10, 35x10
finish
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RE: Strongman Prep - 1st Contest ! - Mar. 7 2007 17:42:45
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tbowman
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Doing chest tonight - hands have been hurting a good bit lately
I've dropped the gripper play..I wonder if the thick handle dumbells are contributing as well?
Arthitis runs on my deads side....huuummmm???
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