Strongman, Powerlifting Recovery Log

[jeremyw]

I have been participating in powerlifting and strongman training for 6 years. I had surgery to repair a SLAP tear 7 months ago and I am just getting back to where I am considering competing again. My intent is to try to keep a log to compare it relative to my progress and maybe make some better training decisions going forward.

Competion PR's Equipped
BW 242
Bench 405
Squat 607
Deadlift Sumo 617

Competition PR's Unequipped
Bench 310
Squat 540 knee wraps
Deadlift Sumo 595

Current #'s
Squat 400ish
Deadlift 450
Bench 185
Press 155ish

I am looking at competing in a Strongman contest mid-May

Events
Press Medley, Truck Pull, Farmers/Sled Medley, Tire Flip, Weight For Height

Training Scheme
I have been doing a linear progression, 3X5, as part of my rehab. I am now going to be transitioning more to a conjugate method ME/DE template.

[jeremyw]

Training at the Unit Saturday March 19

Yoke Warmup
515 X 60 ft, 9.8 sec

Press Medley
135 lb block, 150 lb keg

Farmers, Sled Medley

245X2X60ft, 435 sled by 60 ft w/loading 1:12

[jeremyw]

Training March 21

20 min walk at lunch

Shoulder Warmup
Press 3X5X130
Seated Row 3X10X210
Peck Deck 3X10X80
Pullup 3X10XBW
Tricep Extension w/Rope 3X10X110
Dumbell Bicep Curl 3X10X35
Rotator Cuff Complex
Tire Flip 1X12X500

I missed 4 reps on the press probably from the odd object pressing this weekend. Pullups were 10,5,4,5. I should probably gut out 30 regardless of sets. Tire flip was good. I will add six reps next week and see where that leads.

[jeremyw]

March 23

20 min walk at lunch

Farmers 1X60'X220
Farmer pick and hold 2X15secX270
Reverse Sled Drag 1X60'X360
Reverse Sled Drag Uphill 1X45'X360
Prowler 1X150'X340, 1X150'X140

Intended to squat and pull today. Became a strongman only workout. I got a bad case of the prowler flu. I loaded up on Gatorade before the workout and then ran out of gas on the last prowler run. Better planning next time.

[jeremyw]

March 25

shoulder warmup
Jerk Press 6X3X135
Seated Row 3X10X220
Peck Deck 3X10X90
Chinups 30 the hard way
Tricep Extensions 3X10X110
Dumbell Curls 3X10X35
Shoulder Complex

10 min Walk
7 Hill Sprints

I was supposed to do overhead lockouts but missed them.

[jeremyw]

march 26

Training at The Unit

Rope Assisted Truck pull, Deuce-and-a-halfX70'X58 sec

Weight for Height 42# upto 11.5', 56# no height

I need to come up with a weight for height implement and practice it for the upcoming contest.

[jeremyw]

March 28

Shoulder Warmup- PVC Rolling

Press 1X2X135
Press Lockout 3X5X155
Chinups 30
Rope Triceps Extensions 3X10X120
Dumbell Curl 2X10X35, 1X10X40
Shoulder stuff

Tire Flip 1X18X500

I think I have tapped out my linear progression on the press without gaining weight or cutting strongman activities. I am moving to an ME/DE template. I am also going to reduce the accessory work to reduce time in the gym. It looks like I will be moving to a 5-day a week template. With two strongman training days, an ME squat/pull day, and an ME and a DE press day.

[jeremyw]

March 29

Shoulder Warmup-PVC Rolling

5 Min rowing machine

Hip Mobility Work

Box Squat to Parallel 1X3X345
Deadlift 5X3X315
Crunches 1X50
Single Leg Curl 3X10X45

Squats started off bad, but after warmup the work set moved with good speed. Deadlift blew donkeys. My back does not like to pull at 6:00 AM. First day of Conjugate method for lower body. Repaired shoulder is stiff. Probably just tired from additional work in the last few days.

[jeremyw]

March 31

Shoulder Warmup

Jerk Press 6X3X145
Seated Row 3X10X220
Peck Deck 3X10X90
Tricep Extension Bi-lateral 3X10X75
Dumbbell Curl 3X10X40

Shoulder Complex

Hill Run 10 sprints

I had good speed and form on the jerk up until the last set. Fifth and Fourth sets were the best. Better form on rows. Missed a couple of reps on the peck deck. Right arm felt stronger on dumbbell curls.

[jeremyw]

April 2

strongman training at the unit

Shoulder stretch softball on hips and shoulder

Sled and light yoke for warmup

Yoke 3X60'X600 one for time 9.9 sec
Medley 250 farmers X 60' 450 sled X 60' 56 sec
Arm Over Arm Rope pull with Suburban 1X80'
750# tire for a couple of flips

Everything went well. Yoke for time was very fast. I need to work on the pick and mantaining control during the course. Arm over Arm was very quick. My conditioning was good through 3/4 of the pull. I need to start bring a snack to the unit to get me through the workout. Went fishing yesterday and ended the day with a strained/pulled/torn glute. I will know when the bruising surfaces. I can only guess that I hurt myself Saturday and it didn't bother me until I aggravated it yesterday. May be a deload on the squat and strongman this week until things sort themselves out.