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Thread: Strongman, Powerlifting Recovery Log

  1. #1
    Join Date
    Mar 2010
    Location
    Houston, TX
    Posts
    104

    Default Strongman, Powerlifting Recovery Log

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    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.

  2. #2
    Join Date
    Mar 2010
    Location
    Houston, TX
    Posts
    104

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    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

  3. #3
    Join Date
    Mar 2010
    Location
    Houston, TX
    Posts
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    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.

  4. #4
    Join Date
    Mar 2010
    Location
    Houston, TX
    Posts
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    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.

  5. #5
    Join Date
    Mar 2010
    Location
    Houston, TX
    Posts
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    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.

  6. #6
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    Mar 2010
    Location
    Houston, TX
    Posts
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    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.

  7. #7
    Join Date
    Mar 2010
    Location
    Houston, TX
    Posts
    104

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    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.

  8. #8
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    Mar 2010
    Location
    Houston, TX
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    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.

  9. #9
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    Mar 2010
    Location
    Houston, TX
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    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.

  10. #10
    Join Date
    Mar 2010
    Location
    Houston, TX
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    starting strength coach development program
    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.

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