Luke's journal

I veiwed one persons journal here and saw one-arm snatches, overhead squats, cleans!!!

well I love seeing, reading about these exersices, I do all the same stuff.

May have to post up some training here.

I'm hitting the "mid-atlantic" strongman contest in MD this sat. so I won't get back to training until next week.

30years old, 5'8" 190lbs, been doing this for 8years.




last session was tuesday 4/1/08

sled drags in grass (haven't done this particular method in 1-full year)
I used 202lbs loaded in the sled lasttime I did it, (I was doing this once a week adding like 1lb everytime) (it got really tough once the heat hit, dizzy, pukey)

today I loaded up 203lbs (230ish adding sled weight)

front harness drag 160lb loaded (100lb sandbag, and 60lb bag) 100'

backwards drag (using handle) 203lb 220' (stopped 4-times)
feeling dizzy

front harness drag 203lb 70' uphill (hill is 80ish')
lost tracktion due to mud (same thing happened lastyear)

backwards drag 203lb 70' downhill, rest, 100'

didn't want to push it, want to be well rested for sat.

I don't eat much, so that and it was hotter today made me pukey dizzy, (i only feel this on that dragging method) however ate good at dinnertime!!!

tuesday 4/9/08

I'm still pretty sore from sat. I normally would rest another day, but I feel this could be a good challenge and some good active recovery.


powercleans onto squat rack, behind the neck powerjerk into overhead squat

overhead squat-
95x1
117x1
140.5x1
157x1
168x1
sit butt to heel for 5sec. (was really happy getting near 170, for today, even though thats an everyday weight for me)
178.5 miss, miss
lost in the hole, 2nd failed about 1/4 out of the hole

185 x1 powerclean, x1 pushjerk (behind neck), 190 x (same), 195.5 x (same) all load and lift (never done that before)

short rest
overhead squat- 178.5 x1 (sat butt to heel for 5sec.)

getting just lbs away from a bodyweight overhead squat, the last time I did that was several years ago at 195.

I look forward to your journal, we don't have any other "strong man", type trainers or competitors here.

It will be quite interesting to read about. 

I hope you keep up your journal, and not get board with listing everything.

it should be easier to keep up the journal since some on the board know what the exersices are.

also I stay motavated to log since I rarley do the same routine or exersice in 1-month, the last time I overhead squatted was last month, 178x1 (easy).

thursday 4/10/08

still sore somewhat, left glute is sore.

I have log deadlifts in mind, even though I will go for a PR at over 90% it's still light weight here, I like the psotion this puts me in for deadlifting really!

I have a steel log thats 13"dia. and weighs 240lbs (empty)

240lb deadlift and carry 40' (thats my warm-up)
260 carry 15'
log deadlift-
301x1 (easy)
326x2 PR!

lasttime I hit 3-singles with 325, this is the first time I've pulled a double with over 315, decided to not go for another as I could feel it in my glute.

log carry-
292+1-set of spring collars x 55' PR!!! (easy enough)

"log carry"- I hold log (at the handles, at hip level) and walk with it.

no training during the weekend, just moving in furnature (from fiances old condo) and fixing up our house (been working every weekend since the fall).

monday 4/14/08

still feeling kinda beat, but I bet this session will turn things around!!!

back squats-
bar x5
135x5
185x5
207x3

217x11, 1-min rest (timed) x11, 1.5min rest (timed) x11
3-sets of 11 in 5mins or so. this is a 1lb and 2rep PR in faster time

second set I was ready to go, 3rd set I had to gut it out to get under the bar, the last rep was near a max effort (form went to a good morning)

feel like new man now!!!

thursday 4/17/08

legs are pretty fried, so this is a good day to work on upper-body, plus I'm not sure if I'll even get any training in over the weekend?


pullovers in the neck bridge (dangerous exersice) using a tanden grip barbell (4-grips that are 30degree angle, good bar for presses/extensions, puts wrists and elbows in natual position)

bodyweight holds (warm-up)
60x2 (weight of the barbell)
71x2
82x1
93+2-sets of spring collars x1 PR (easy enough)

chins-
bodweightx2, x2
10lbx1
22.75x5 PR, add 2.75lb (25.5lb) x1, add 2.75lb (28.25lb) x1

only rest was adding the plates, big pr for 5reps here, just started back on these about 8months ago.

standing tri. extenstion behind neck (tanden grip bar, super-close grip)
60x3 strict
82x1 slight leg drive (stricter than ever)
93x4 (30sec. rest) x4 lots of leg drive (good form though)

tris were smoking!!!

monday 4/21/08

super-yoke, partial squat/lockouts from bottom-up
walking in grass.

9"ROM (bottom-up)
350x40'
450x20'
500x30'
585x50' + 1-lift and hold again (easy enough)
goal is to progress slowly here, with adding a few lbs a time and lifting more and walking farther. that 9"ROM is a heck of a liftoff!

6"ROM holds
670x1
770x1
855x9 (pr for reps)

this is really the first time I've done these in grass, I actually haven't even done a super-yoke carry in almost a full year (only on contest), but sinking in the grass did lower my ROM on the lockouts after a few reps, still felt my legs screaming though. no belts!

nice to see somthing new!!! subcribed

http://uk.youtube.com/user/franco18grant

NEW VIDEO

DEADLIFTS 420 * 6

[link=http://video.google.co.uk/videoplay?docid=-1529123881923130945]http://video.google.co.uk/videoplay?docid=-15

thursday 4/24/08

warm-up with
powerclean 135
deadhang clean 140x2 (pr?)
hangclean above knees 155x1
powerclean 185 x1 x1

continental clean (pull to mid-section, rest bar on mid-section, then catch it to shoulders) no belt
190x1
210x1
230x1
241.5 x2 PR!

powerclean and strcter presses (I use momentium from the clean and try to pop it overhead asap, use as much tris as possible)
135x2 (very strict)
140x1 strict
157x1 strict
179x1 (using more legs now)
189x1 (good)
199 miss, miss

199x1-split jerk strong

took the keg out (weight????maybe 180ish, sand and water) I've pressed it before, only added some water
4-attempts only lockedout 1 of them but lost it.

nextime!!!

the situation today was I had dropping my truck off at the shop sunday night (called in adavanced) to get a tune-up monday, and I knew things were not going to play my way. (tune-up should be routine in and out of there really, but I ain't a mechanic)

shop closes at 6, took fiance's car to work, I called they said so and so is out sick, blah.blah it may need to stay overnight, so I'm just too weak a guy, so I had my fiance handle that, well seems like they will have it ready today!

the issue is I got home at 1/4after 5, and once I get to training they will call so I just did some grip stuff first-

10slegde leverage (lever to nose with straight arm) x1ea. arm x2 ea. arm.

25lb bumper plate curl x3ea. arm

pinky lift 25lb plate x1ea.

then the phone rang!!!

done deal now for what I wanted to do-

rackpull- bottom pin on squat rack, 1-2" above the knee-
320x3
420x2
470x1
515x3 (pr)
all hookgrip

double overhand regular grip-
352.5 carried off rack and set on floor

deadlift-
352.5 x6 x4 (mixed grip) x2 (hookgrip) all within 5mins or so.

PR for reps in short time!

the mixed grip is tough (not grip wise) but it's not smooth, I actually stalled around shins on a few of those (because of the mixed grip).

thursday 5/1/08

backwards sled drags (gripping with my teeth) (not reccomended)

100lb loaded in sled 30'
150 loaded in sled 30'

PR weight 174.5 loaded 50'

one arm backwards drag 174.5 200' switched arms multiple times.

all done in grass!

sunday I finished up moving everything out of my fiances old condo, a situation happened and I felt I needed to bust butt, so I had unloaded all the objects out of my truck into my house and I jogged back for the next item (like in "loading" in worlds strongest man).

the objects were 2-boxes (large boxes) filled with books (heavy), a extra large pot (filled with dirt) (heavy), some office drawers (filled). plus before that I carried them from 3rd floor.

I was actually feeling some slight DOMS from that speed unloading!


monday 5/5/08

super-yoke front carry (inside elbows, zercher carry)
240x40'
330x40'
390x20'

PR weight 455x40'

bottom-up squat (super-yoke) 335x1 (took a few attempts) (I've done 350 here long time ago)

front carry 335x60' back to house.

thursday 5/8/08

deadlifts from the sides (using a pair of hammer curl/tri bars) (and small hole plates), this is very,very akward, 200an arm feels like 250.

from floor, using 50lb plates (very low)-
100+bars (220ish) x5
150+bars (320ish) x1
182.5+bars (390ish) x1 x2

off 5"blocks (few inches below knee) using 100lb plates (even more akward.
210+bars (440ish) x1 (easy)
250+bars miss, miss
232.5+bars (490ish) x5 PR!

monday 5/12/08

powerclean onto rack, behind the neck jerk, into overhead squat (butt to heel).

45x5
95x1
117x1
140.5x1
157x1
168x1
179x1 sat butt to for 5sec., pretty tough out the hole, however lasttime I needed 2-attempts to make this weight..........

no rest.......

179 powerclean and push press x4

first time I've ever done cleans presses for reps right after a 90%+ effort overhead squat, on these I would use the momentium of my bent knees (on the catch) and push the bar overhead fast, I was sucessful with 3 of these. (the 2nd rep I rested bar on shoulders and did a split jerk).

called it a day, I had more reps in me though, I don't like to reach limits, then theres no where else to go on.