Chalky's Journal

Yea that's fine, the longer the better, I'm shooting for time here.

Is that one of the events or just a personal goal?

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it is one of the events

I just realized your squat is way low in relation to the other 2..did you just start squatting?

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I fractured my ankle a while back and couldn't squat for about 6 months or so, I tore a lot of tendons and had horrible flexibility in my ankle joint.  Still don't have 100% flexibility, probably never will, but at least my squat is going up now.

That's rough. Are you doing daily mobilities for it?

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Yea I try to stretch it every morning and before I go to bed, it has gotten somewhat better.  The thing is I have a lot of calcification around the ankle joint so that is the main reason for my inflexibility.  Nothing I can really do about that.

Grueling...

Low low box squat
135x10
225x3
245x3
275x1x2

Normal WS squat
315x2x2

BB hack squat, first time doing these
135x10
225x5
315x5
405x1

4 inch deficit deads
225x20

DB row
80x5 each side
120x5x3 each side

CG sup pull up
BWx10x2

Preacher curl EZ bar
35x10
55x10
75x10
95x5

Side bends DB
60x10 each side
80x10x2 each side

Hip adductor
100x10
150x10
175x5x2

Hip abductor
Stack x 10
Stack + 35 x 10 x 2

Crucifix hold
15 x 1 minute 5 seconds,  some improvement

then outside for some strongman stuff

300lb Tire flip, as many as I can do in 2 minutes
26 flips Video

as many as I can do in 1 minute
14 flips

Jeep push
neutral x 100 feet or so, didn't time it

1 click up on e-brake x 200 feet or so, check vid for time Video

Nice flips! You got going really fast at first and burnt out at the end..your buddy is encouraging.

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I know I burnt out, that **** was hard as hell

One of my favorite newer megadeth songs.  Nice flips

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Thanks guys!

Tonight's work

Speed flat bench
warmup
195x3x8 sets

Floor press, paused at bottom
225x3
245x3
275x1
300x1 PR

HS Incline Press (Weights are of plates only)
180x10
270x6
360x3
380x1
410x1
430x1
450x1 haha maxed out the machine

CGBP
245x3x3
275x1 PR
285x1 PR

Hammer side raises
25x10x3

Superset w/

Rear DB raises
25x10x3

Did some tricep pushdowns to finish

I'm stealing your idea of putting little red PR next to them. It makes them stand out.

What is HS incline press? You press in the hack squat??

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LOL no.  HS= hammer strength

It's a plate loaded machine like this, I had 5 plates on each side on the last set lol

dang dude, you beast.  first time doin hack squats eh?  did you feel your quads growin or what?!  i started them couple weeks ago and liked them a lot.  what other kinds of events are there in your strongman comp?

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

ahhhh I see. I always write "hammer" for hammer strength machines.

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KublaKhan


dang dude, you beast.  first time doin hack squats eh?  did you feel your quads growin or what?!  i started them couple weeks ago and liked them a lot.  what other kinds of events are there in your strongman comp?

haha yes, I did feel them growing.  Awesome exercise.

the events are:

Cement block carry 200 ft in sand with turn halfway

Truck pull 100 yds

Crucifix hammer hold

Farmers walk 150lbs each 100 ft

Tire flip 300lb most flips in 2 minutes

Tonight's work

Rack pulls (right below knee)
135x10
225x10
315x5
405x5
515x4x2
515x3

Speed pulls
315x3x9

BB lunges
135x10 each leg
155x10x3 each leg

Leg press
315x10
405x10
495x5
585x5
675x3

Weighted pull-ups, slow neg
BW+25 x 3 x 3
BW x 10

Hammer curls DB
50x10x3

wow man, how has the training been going?   Dude, just reading your journal again is making me not wanna take a break, but i need it >.<

dude, i'm gonna hit it even harder come april!!!  believe me its gonna be siiiiiiiiiiiiiiiiiick.  anyways great work man!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

ha thanks man, you are gonna have some sick muscle memory I bet.  Probably have all your strength back really soon after the break.  Training is good, I'm hitting that tire again today or tomorrow so we'll see how that goes.

I've actually lost like 5-6 lbs just from the extra strongman work I've been doing.  I'm sitting at just under 210 right now

some new pics:

front relaxed


traps/delts

Looking stocked! Maybe you could get some shots of the back/legs?

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Kinda crappy day, didn't eat much and had no energy

Flat bench BB
135x10
225x5
245x3
285x4
285x2
275x3
225x8

DB shoulder press
70x6x3

BB incline
135x10
185x5x2 worn out

Skull crushers
85x5x3

Shoulder rotary press
160x5
175x5x2

Pec deck
120x7x3

Tonights lifts

Low box squat, below parallel
135x10
225x5
275x1
285x1
225x5

Zercher pin squat, bottom up
135x5
185x5
205x5
225x3
245x3
275x1

Pull Throughs
60x10
100x10
120x7
150x5

T-bar rows, 25lb plates
100x10
150x5
200x5x2

Weighted pull-ups
BW+25 x 5
BW+45 x  3 x 2

Barbell Curls
45x10
65x10
85x5x2

is the zercher pin squats where u rest the bar on the safetys and then go back up from dead position?

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Do you mean dead lift position?

I basically set the bar on the safetys at about mid thigh level, squat down normally and hook your arms underneath the bar so it sits in the crooks of your elbows.  Your body should look like you are in the very bottom position of a squat.  Then you just squat it up and back down to the pins, repeat.

what i meant about "dead position" is the weight is "dead" on the pins and you use power to get it back up.  i understand what your saying.  i was reading about those, but they werent called zercher things.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Kubs- the zercher part just comes from the fact that the bar is resting in the crook of your elbows, there are zercher lifts, zercher deadlifts, and zercher squats, all different.  But yes you are right about the weight being dead on the pins.  Definte quad builders. 

Tonights damage

Speed bench
warmup
205x3x8 sets

Flow press
225x5
245x3
265x3
285x2x2

Pin static press (4 or 5 inches off chest)
215x5
245x3
265x2
285x0 so close

Flat bench BB
135x28

Seated cable tri ext
80x7x3

Farmers Walk, 150lb DB's
50 ft w/ turn halfway x 3

Felt pretty solid today, my elbow has been a little sore but it didn't bother me while benching, all is good on the home front.

Just did some strongman stuff today

Tried the 2 minute tire flip and got my goal of 30+ already, 31 to be exact. Last time I did 26. I'll get a vid up in a bit.

Did some fireman carries for about 400ft with my workout partner in about 1 min 20 seconds with a turn halfway. Got a vid of that too.

Finished with some uphill sprints with 2 60lb sand bags.

400ft in 1:20? You must've been running!

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lol now that I check again it was actually quicker than that- about a 1 min 5 sec.  It was really just a quick speed walk though.  I'll post the vids when YouTube finishes uploading them.