Road to strongman competition

[cb1]

Re: Road to strongman competition

Supr, Hope you get healed up. I did one local strongman comp. It was grueling. I enjoyed it but dont know I would do another. HH has some good advice there. My local farm supply sells some heavy wall pipe that has the same od as a regular bar ends. Makes a great fat bar. Also good for grip work. The molds for the stones are not too expensive and bags of concrete are cheap also. If you dont have the stones Zerchers are about as close as you can get with a bar.

[suprfast]

Re: Road to strongman competition

You can get 200lbs of sand and put it in a couple layers of trash bags then duck tape it into a ball and use it to practice stones. Farmers is going to be important so after your dead lift. Get the heavyest dumbbells your gym has and start walking. Do it until you can't walk 30feet without dropping the weight. The axle clean and press is nothing like a regular push press you can get a 48"x2" pipe and put some 2" collars on them for practice. I am in the 231.4 division. It is the hardest in my opinion. I have done a few events so feel free to pm me with any question. And keep the pace brother.

Ill most likely be in the same weight class unless I can get some major cutting in. Weight is 229lbs right now.

I plan to get back lifting heavy in about 2-3 weeks. Right now im just getting all the DOMS out of the way. Injuries suck.

[sofargone561]

Re: Road to strongman competition

going to read this when i have the chance im always interested in the road to compatitions no matter what they are for

[Heavy Hitter]

Re: Road to strongman competition

You can get 200lbs of sand and put it in a couple layers of trash bags then duck tape it into a ball and use it to practice stones. Farmers is going to be important so after your dead lift. Get the heavyest dumbbells your gym has and start walking. Do it until you can't walk 30feet without dropping the weight. The axle clean and press is nothing like a regular push press you can get a 48"x2" pipe and put some 2" collars on them for practice. I am in the 231.4 division. It is the hardest in my opinion. I have done a few events so feel free to pm me with any question. And keep the pace brother.

[suprfast]

Re: Road to strongman competition

Time to bump this and get back on the grind.

First week back and the DOMS feel great. Keep following because shit's about to get real.

[suprfast]

Re: Road to strongman competition

Another boring but necessary workout
Did my warm up
db curls
bent bar curls
reverse curls
cardio

Ill get back to speed soon. Also adjusting to 4am workouts to miss the new years resolution crowd.

[suprfast]

Re: Road to strongman competition

Thanks Guns. Its going to be a long process, but once healed it will be stronger than what it was. Getting all the weak links out early.

[guns01]

Re: Road to strongman competition

good to see you are back at it smart supr. only you know your body and looks like you are listening wisely to it.

[xxd1v3r]

Re: Road to strongman competition

take it one day at a time and ill be following along.......

[suprfast]

Its been a little over three weeks since I touched a weight.

New year so I had to get back into the groove.

Warm up cardio

Seated DB press
15 x 25
12 x 30
10 x 40
10 x 50
6 x 60 (felt the lat tightening up, thought it would be a good idea to stop)

Side lat raises
3 sets of 15

Rear lat machine
3 sets of 15

DB triceps extension behind neck
3 sets of 10

Seated triceps extension machine
3 sets of 15

Lots of stretching for my sciatic nerve. This has been killing me more than the lat tear.

[AmericanViking]

Re: Road to strongman competition

Tore me lat doing some heavy deads. In recovery mode before I get back to it.

Bruise is gone, and I've been doing light weights. Thanks for following.

That sucks. I know how you feel. Have had my share of injuries man. Let it heal before you start beating on it again.

[suprfast]

Just curious.... any updates on the strongman?

Former competitor myself and would love to hear how this went...

Tore me lat doing some heavy deads. In recovery mode before I get back to it.

Bruise is gone, and I've been doing light weights. Thanks for following.

[AmericanViking]

Re: Road to strongman competition

Just curious.... any updates on the strongman?

Former competitor myself and would love to hear how this went...

[suprfast]

Felt a flu or something coming on and decided to tackle it. Meds and in bed by 830. Hit the gym for 30 minutes of fasted cardio at 5am. Hoping to sweat this thing out.

[suprfast]

Re: Road to strongman competition

Yea buddy, feels great to be back at the gym. I dont know if it was the fear of rust after a week and a half, maybe two weeks off but I pushed through with decent weights.

warm up carido

FIST protocol flat BB bench
warm up
3 x 245
3 x 245
3 x 245
3 x 245
3 x 245
3 x 245
3 x 245
3 x 245
3 x 245
3 x 245

incline DB bench
8 x 80
8 x 95
8 x 110
5 x 120

machine flys
10 x 295
10 x 295
10 x 295

low grip cable flys
10 x 45
10 x 60
10 x 70

Got home and had a huge box of true nutrition protein waiting for me. GAME ON.