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My Journal -Strongman- Powerlifting - plenty of pain - ... - Jan. 5 2007 2:47:33
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tbowman
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Thought I would keep a journal to track my progress for a Feb17 07 Strongman comp.
Will consist of regular gym training M W F and events on Sunday.
Tuesday 1.2.07(gym closed on 1.1.07)
Back/Biceps
Barbells rows
135x10, 135x10, 185x10
Wide grip assist chins 3x12
Seated rows 3x10
Hammer curls 50x10, 60x10, 60x10
forearm curls on machine 3x15
rev wrist curle 3x10
Wed 1-3-07 - Chest/Tri
Flat bench 135x15, 225x5, 225x5, 245x5, 275x5..help with 5th rep
Incline bench 135x15, 225x10, 225x8, 245x7
Dumbell flys 50x10, 65x10, 65x10
Cable presses 3x10
rev cable presses 3x10
Incline machine press 2x12..lower weight, slow controlled movements
Event worked planned for Sunday...gonna have to trial run my intensity on Legs this Friday and see the impact it has on event stuff 2 days later, and of course 1 day after event I hit back  Suppose to do a truck push/ sled drag medley, work with stones and log presses  CAN'T WAIT !!
< Message edited by tbowman -- Jul. 2 2008 3:06:31 >
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RE: Strongman Prep - 1st Contest ! - Jan. 5 2007 3:37:45
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bl2929
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good luck for the comp mate!
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RE: Strongman Prep - 1st Contest ! - Jan. 7 2007 4:06:34
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tbowman
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thanks b_light
Friday 1.5.07 - Decided to keep volume down as see how it impacted my SUNDAY event trainng.
Squats - 135x8, 135x8, 225x6, 275x6, 315x5, 365x3, 405x3, 455x1...knee wraps, belt on last 3 sets
Leg presses - 2plates per sidex10, 3x10, 4x10
Shoulder press mach(iso lateral something another) lol 4x10
seated press w/ dumbell 50lbx10x2 sets
knee raises 2x20
hyper ab machine 2x15
done
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RE: Strongman Prep - 1st Contest ! - Jan. 8 2007 2:27:55
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tbowman
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event training tonight - 3 hr round trip, but worth it only a group of counting myself
log press - my most fearful, as i suck egg withOH PRESS
warmed up with standing barbell press barx10, 95x5, 135x3
then on to equipment..its 180lb empty
first attemp, cleaned it easily but could not lock out OH 
second attempt...a repeat
third attempt - got pyscho and pressed it up with a little leg drive from bottom
fourth attempt - 200lbs..again easily cleaned it, but just could not find a groove to press it up
fifth attempt - 220 lbs..just cleaned it, no attempt to press it
6th - repeated the 180 again...these are gonna take some work !!
big guy told me I could do rev grip presses in the gym to help when I can't train event
stones - he has a big selection, but some were out in the rain (WE USED THE SHORT PLATFORM 44", other is 50")
Lightest was 230lbs
230lbs - got it
230lbs got it x 2
240lbs - got it
next size he had was 315
first try I lapped it and upon raising to put it on platform I messes up somehow and found myself in a bad spot...dropped it
next try same stone 315 - just like first, but this time I went a little higher before trying to set on platform...got it !!!!
Really happy with this
Next stone in the rotation (for the big guys was 360lbs, but did it and were gonna roll it away, but I wanted a go
lapped it then made a good effort at finishing it off and had the stone on the top edge of the platform...just could not get it elevated any more from that point !! still pleased I even lapped it
final stone 380lbs - both big guys got it..it was the first time for the younger of the two...they both are right on 300lbs BW
For kicks I tried to lap it...broke the floor  and had it ALMOST between my legs but could not roll it toward me..tried for a couple sconds then OUCH!!!!! strained my bicep  icing it now...I need to know when to say when LOL
It was raining, so we were in his garage..about a 12x20 room. Had 2 platforms, a hyper machine, a monolift, a bench, some dumbells and I think 6 stones in there.,..and several posters of scantilly clad women..and of course a stereo with some good hard music
Will likely go back in 2 weeks, in meantime I have completed my platform..its 50" tall and I have a 240lb stone to play with.
One more new thing -I am working with the promoter and my gym trying to get a meet set up in my home town
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RE: Strongman Prep - 1st Contest ! - Jan. 8 2007 19:08:07
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jonnymills
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Good stuff Tommy. Those stones killed my biceps too. did you use tacky? Either way, good work on lapping the 360!
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RE: Strongman Prep - 1st Contest ! - Jan. 8 2007 23:17:57
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tbowman
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Yeah used tacky..made a huge difference! It was a group of 4, (2) of which are bigger and stronger than me so its good motivation to try and keep up...I would have been OK stopping on the 360 stone
Hopefully I can get back on stones in a week or two..may just stick with some repping this time LOL
They also have a tire deadlift apparatti I can't wait to get on...700+ lbs
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RE: Strongman Prep - 1st Contest ! - Jan. 9 2007 1:38:36
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sydmus
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good luck with the comp mate.
hope all the prep goes well too. 
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RE: Strongman Prep - 1st Contest ! - Jan. 10 2007 3:15:11
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tbowman
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1.9.07 - Nursing the strained arm tendon...
Incline dumbell chest presses - 30lb per hand x20, repeat
dumbell chest presses - 4 lbs per hand x20, repeat
lat pulls
70lb x10 to front, 10 to back
90 lbsx10 to front, 10 to back
iso machine press - upper chest and shoulders 2x10(light)
abs 8-10 minutes
treadmill 28 minutes
finish..no pain
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RE: Strongman Prep - 1st Contest ! - Jan. 10 2007 10:51:27
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Cut to Shreds
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Good luck, sounding great!
let us know how you get on?
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RE: Strongman Prep - 1st Contest ! - Jan. 15 2007 0:35:46
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tbowman
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Arm is better on most exercises but still aches to wrap arounf the stone.
The plan is to train weights as usual this week with good weights, then try and get back on the stones
this weekend, then the following weekend get a full event day in with the group up north.
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RE: Strongman Prep - 1st Contest ! - Jan. 17 2007 2:02:26
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tbowman
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1-15-07
Back/Biceps
Deadlifts - 135x10, 225x10, 275x10, 315x5, 405x3, 475x1...sort of testing my left arm for pain...
Lat pulls 4x10
seated rows 3x10
hammer curls 30lbsx10...this hurt my sore left arm a little - did one more set of 10, then did 45lbs with right arm onlyx10
biceps machine 3x12...light weight, but burned them up!!
finish
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RE: Strongman Prep - 1st Contest ! - Jan. 18 2007 22:23:02
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tbowman
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1-17-07 Chest/triceps
Flat bench 135x10, 135x10, 185x10, 205x5, 235x5, 255x3, 275x4..spotter helped on 5th
incl chest machine press 150x25 reps....wooah that burned!
inc dumbell press 55x10, 65x10, 70x10
french press 65x10, 75x10, 80x10
cable pressdowns 120x10, 140x10, 140x10
peck deck - light weight, testing the bicep 80lbx12 - 3 sets
Tried something new - on the inc machine bench press I turned around facing bar where the handles are positioned like they would be in a log press, drop handle adjust so bars would be right at start position for press a log and repped some 150x5, 180x5, 200x5, 220x3, 240x3
It was obviosly easier than a log, cause it was a machine finish
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RE: Strongman Prep - 1st Contest ! - Jan. 23 2007 1:52:33
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tbowman
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updates
1-19
Legs /Shoulders
Squats
135x8, 135x8, 225x6, 275x6, 315x5, 365x5, 405x3
ham curls 3x10
leg press
3 per side x10, 4 per side x10, 6 per side x10
standing military press on machine 150x10, 180x10, 220x6, stack250x5
side laterals 2x10
leg exts 2x12
1-22-07
bacl biceps
DEADS
135X8, 135X8, 225X6, 275X6, 315X5..WANTED TO TRY A MAX REP WITH GOOD WEIGH
Went with 405....got to 10, sit it down and regripped, went to 13, huffed a few times for some fresh air and banged out 3 more..so
16 REPS
I could have ended my workout there cause it took 10 minutes to get my normal breathing back LOL
followed with seated rows 3x10
lat pulls 2x10 to front
2x10 to back
ez curls 2x10 close grip
2x10 wide grip
inc bench curls..light weight 3x10
These hurt my bicep, so did last set with right arm only.........finish
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RE: Strongman Prep - 1st Contest ! - Jan. 25 2007 3:00:13
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tbowman
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1-24-07
Chest /Triceps
ball stretch and rev hypers, no weight
Flat bench 135x10, 135x10, 185x10, 225x5, 250x5(3" board), 275x5(3" board), 300x1 same, 320x1 same, 335x1 failed
Incline dumbell presses 55x10 - 3 sets
Seated benchpress machine
200x10, 200x10, 250x8
cables pressdowns "v" bar
120x10, 130x10, 150x10
cable pressdown rev
100x10, 3 sets
french press
75x10, 85x10, 100x8 finish
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RE: Strongman Prep - 1st Contest ! - Jan. 25 2007 17:04:56
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tbowman
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Just realized its only 3 weeks to contest and I have trained implements twice..well not all of them.
Events are:
Semi Truck Axle Deadlift - 550lbs for reps
Medley -Hummer Push, chain drag(80meters)
Log Clean press - 210lbs
Stones 160-300lbs(10 stones in circle)..think its 160,160,200,200,240,240, 280,280,300,300 for time
Conan carry - 400lbs, 1 lap for time
Arm tendon is still sore from my first encounter with stones, so I don't think I will try any till maybe week before
This weekend I want to try the Conan carry and have another go at the log...maybe a car deadlift
I feel fairly confident on the pulling and dragging stuff, so going focus on the weaknesses.
I'll try to get the lousy video camera working...or borrow one
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RE: Strongman Prep - 1st Contest ! - Jan. 25 2007 17:35:26
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T_Dawg Jack
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Wow. Nice job Tommy.
Just a quick question. Do you find strength on the Atlas stones is relative to deadlift strength?. Or is there a fairly big learning curve with the event?
Would love to see a vid of a car deadlift.
Very best of luck mate.
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RE: Strongman Prep - 1st Contest ! - Jan. 25 2007 22:10:22
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tbowman
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quote:
Just a quick question. Do you find strength on the Atlas stones is relative to deadlift strength?. Or is there a fairly big learning curve with the event?
ABSOLUTELY - Especially lapping the stones...now going from lap to platform is another thing IMO..obviously requires a strong core and arms with some upper back thrown in...I did well on them as soon as I learned how to pick them up...about 10 minutes
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RE: Strongman Prep - 1st Contest ! - Jan. 26 2007 18:18:41
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jonnymills
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10 stones!!!! Ridiculous!
That axle dead for reps is heavy too - better get right to it!!
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RE: Strongman Prep - 1st Contest ! - Jan. 28 2007 4:22:21
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tbowman
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John - I'm hoping that its more like a rack pull ...an axle with a handle of sorts
My best conventional dead on 550 is 4 reps..
TYPO ON LOG..ITS 200lbs - Which I could not get 1 rep on first time I tried them
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