squat freak log

[davebeers]

well, nationals is over and its time to start training again. I've gotten the name squat freak at the gym from my recent 585x6 off the box and i love it.

Next contest is the dec 10 pro-am

Tonight was a deadlift night just trying to see where my max is.
weight 254lbs(finally getting weight back from the flu)
315x3
405x4
445x3
500x1
550x1
600x1
added suit
665x1 This is a 25lb pr over my PL contest best
added belt
700x0 For some reason adding the suit and belt made it hard to get to the bar, i definitely cleared it off the ground but felt my back rounding too much for my liking and bailed. I should have just going with a belt but hindsight is 20/20.

My elbows have been killing me lately between work and training. Tomorrow my focus will be front squats and some back if my elbows will take it. Saturday is event training with the whole Florida crew and a very special guest.

[davebeers]

squats tonight

Weight 252lbs I was weighing heavier yesterday but started taking microlactin for joint pain and sure enough it has lactose in it and i spent the greater part of my day today on the toilet as a result. Oh well, live and learn

Wide stance front squats to a box 3" below parallel
135x5
225x3
275x5
275x5
315x5 supersetted with step-ups with the 65lbs dumbells
315x3 ditto as above

That was good for me, didn't have much wind and my legs started to get tired. I will be doing more and more front squats as it tends to be my weakness. My goal by the end of the year is 400x3

Event training tomorrow with the Florida crew + Jessie. Hopefully i can sleep tonight

[Jamie McEwan]

Pretty bloody strong, man. :) Hope training continues to go well for you.

[davebeers]

11/12 Florida training day
weight 254lbs

Started with the yoke:
300x50ft
300x50ft
700x50ft dropped twice
700x50ft no drops nice steady pace
800x4ft this felt like 1000lbs i could barely get a step in before i felt off-balance again

Viking press:
200x3
250x3
300x3
350x2
380x0
380x0
380x0
This is what i deserve, i've done little to none overhead work in the past year, mainly just bench pressing. Something i need to work on since freaky cervenka got 5 reps of 380

tug-of-war
I did this with florida lightweight pro craig sarvis. He had cleats but i have 10lbs on him. First time i pulled his easily, the next time he fought it out for a while, i lost my footing and he drug me over the line on my back. This is going to be one of the best events imo.

tire flip supposedly 925lbs
got 1 flip the first time trying
2 the next
2 the next
then i got motivated after watching jessie flip it 7 times and i set up and flipped it 4 times rather quickly

Stones(no tacky) 48"
220,250,280, then i couldn't budge the 320 off the ground

Great training day, lots of good guys showed up and trained hard. Tom's wife and daughter took lots of pictures, made a great meal, and i think they were having as much fun as we were. Jesse was a really cool guy and incredibly helpful. Gave all of us some great training ideas which i am starting today. With his guidance and inspiration, i working on plotting up an actual routine to follow instead of just stepping in the gym and doing what feels good.
It was funny every time jesse would start talking, everyone else conversations faded off and they'd start listening to jesse. I would try to make it not look obvious, but one time josh was talking to me and i missed everything he said cause i was listening to jesse talk about zavickas. Sorry about that josh

[Joshua Davis]

Actually homey, Cervenka and Allison both got around 5 reps with 400lbs on the Viking Press, and I showed you how to get 380lbs, then you got it for 1 rep. I missed 400 both times, but was close.

You gotta remember this stuff better...

[davebeers]

Actually homey, Cervenka and Allison both got around 5 reps with 400lbs on the Viking Press, and I showed you how to get 380lbs, then you got it for 1 rep. I missed 400 both times, but was close.

You gotta remember this stuff better...
k, i stand corrected.

11/13 morning workout
weight 256lbs(thanks to my gf for having homemade pizza ready when i got home from training last night....and a 6 pack of heineken)
First time doing this sort of thing but it was advise from someone who knows what they're talking about.

Log light workout
My log weighs 80lbs and this was the lightest thing i had to do a workout with so i made it work.

Log deadlifts
Log presses
log good mornings
log stiff-legged deadlifts
log rows

I did 15 reps of each and rotated through the exercises doing 3 sets total. I broke a nice sweat and now its time to go have my shake. I've got a great pump and my appetite is really kickin right now.
No training today....just church and lots of food.

[davebeers]

10/15
weight 255lbs
I didn't eat much yesterday after hearing that one of my best friends wrecked his motorcycle and was in critical condition and paralyzed. Today i found out things are getting slightly better. I trained for Dave today since he won't be for a while. If he even shows up to the Florida Pro-Am...he'll be in a wheelchair.

Some goals by dec 10 comp
800lb yoke walk x50ft
400lbs wide stance front squat to a low box with 1sec pause
300lb push press
make a 360 stone and lift it to 48" with tacky


Morning workout:
good mornings(bar) x20reps
snatches x 10reps
shoulder press x10reps
close stance squatsx10reps
rowsx10reps
overhead press 50lb dumbells x10reps
curls 30lbsx10reps

Just a workout to warm up my body, get the appetite going, and get ready for tonights hard training



Night workout
wide stance front squats to 2" below parallel with 1 sec pause
135x5
135x5
225x5
225x5
275x3
315x3 -between all these sets i was setting up and loading yoke
315x3
315x3
315x3
315x3

yoke walk
500 100ft with 1turn(yes i turned with the yoke)
560 x100ft
660x100ft no drops
760x50ft(4 or 5 drops, dizzy, very hard to stabilize
760x50ft(1 drop, nice and steady, held my breath for the first 30ft....breathing throws me off balance.

Last run was good for me, my legs are very shaky right now....but a nice steak is almost ready and then its off to bed so i can get up and do another morning workout.....i love this stuff!!!!

[Jay Hagadorn]

Dave-

I think you just might be a freak... Cool log, keep up the good work!

[davebeers]

no morning workout this morning...i was lazy this morning....that won't happen again.

10/16
weight 256
my buddy dave is making huge strides from his recent motorcycle wreck so i was really psyched tonight and hit the weights hard. I am so fortunate to be able to lift the poundages that i do, tonight i took full advantage of my abilities. For the next couple weeks before the meet i will lift for Dave. My performance at the Dec 10 Pro-am will be dedicated to Dave. I will eat, train, and sleep strongman. Why? Because i can, because i'm not in a hospital bed with a broken pelvis,broken arm, broken knee..etc. I will be a machine....because i can. I can't even imagine what Dave is going through right now. Now to my workout:

Stiff-legged deadlifts(3-4inches from the ground at bottom)
135x5
225x5
275x5
275x5
315x5
365x5
405x5
455x5
500x5 Huge pr, i don't think i've ever gone over 405lbs for these, the weight felt heavy but i kept coming up with it rep after rep

Rows(loose form)
315x8
315x6
315x6

Face pulls
whole rack x3sets

hammer curls
60lbsx3sets

[Mike Westerling]

..could you elaborate a bit on the principles behind/structure of the morning workouts?
Thanks,
-Mike

[Mike Westerling]

I like the idea of what you are doing. When I was training MMA i would do hindu squats, pushups and bridges everymorning. How do you think it got rid of the tendonitis?
-Mike

[davebeers]

I like the idea of what you are doing. When I was training MMA i would do hindu squats, pushups and bridges everymorning. How do you think it got rid of the tendonitis?
-Mike
I think that getting the blood flowing early in the morning, in combination with around 2000 calories before and after training has helped heal my tendonitis at a much faster than normal pace. The muscle pump i get every morning is pretty rediculous for how little i do.
Usually when my tendonitis gets bad i have to take a week off of training. Last Saturday night it was so bad i could barely lift up my left arm,and the right arm was only slightly better. Its now wednesday and i've trained heavy twice this week already and i haven't felt much pain.

[davebeers]

11/17 morning workout
weight 257lbs

did a band workout this morning because i didn't want to go outside and get bit by mosquitos....plus i like being able to lift in the buff!

Mostly upper body exercises since i'm doing overheads tonight, the lower body stuff is for my sore hams from the deads last night. All these were done with bands.
curls 2x20
good mornings 2x10
deadlifts 2x8
overhead tricep extensions 2x10
push-ups 2x15
front raises 2x10

Had a 1000 cal shake before....and i'm sipping on another right now. Off to work....

[davebeers]

11/17 night workout
weight 258lbs

barbell push press
95lbsx8
135x8
185x5
225x5
245x3
275x0 The leg drive was there but i have pathetic shoulder strength

one arm standing dumbbell presses
75x6
80x6
85x6

lying dumbbell extensions
45x3x8reps

pushdowns
whole stackx12sets x8reps

Great workout, i'm kind of lost in the gym when it comes to upper body day. I'm much more gentically gifted in my lower body and back than in my upper body. Tomorrow is just farmers, lots of volume, and possibly a couple heavy sets.

I'm setting my sights on being 265lbs come dec 10th. My strength is proportionate to how much i weigh. I'm right at 7000 calories a day now, 2000 from milk, 3000 from shakes, and the rest in whole food.

[davebeers]

11/19 yoke training
weight 260lbs!!!!!

yoke walks
400x50ftx5 walks
500x50ftx5 walks
600x50ftx5 walks
700x50ftx2 walks

780x40ft(3 drops...better than i expected)
780x50ft(2 drops..made it the whole distance)
780x50ft(same as above)
780x46ft(i was beat by now, 8 or so drops, couldn't for the life of me make it the last 4ft.....ears were ringing, dizzy, had to lay down)

This was a big pr day for the yoke for me. First time i've had 780 on there at all, and i did 4 sets with it! I have to thank Dan for his little tips and words of wisdom that led to this pr.

I hit up cici's for the pizza buffet, now 2 hours later i'm gonna drink a shake, eat a pint of yogurt and take a nap.......i love this stuff

[davebeers]

11/21 squat workout
weight 262

power squats
135x5x3
225x5x2
315x5
365x5
405x5
405x8 feeling achey and stiff so i decided to lay off weight and get in reps
405x10
455x8
455x10 legs were shaking at this point..not used to high reps

Good mornings without belt
225x5
275x5
315x3
315x5
365x1(form got sloppy so i stopped at 1)

band reverse hypers
purple band x 20 x 3sets


I need more sleep and more food as my recovery has not been good lately and little nagging injuries have been popping up(pain in mid-back, shin splints)

Morning workout tomorrow morning and tomorrow night will be overhead pressing movements with lots of triceps

[Dan Harrison]

Awesome weight gain, man. For eating as much as you have been, you (and I!) had better be gaining weight! And I'm glad we are!!! Dude, you're still never gonna be as heavy as me unless you go on the beer diet. Good work on the yoke. There is a trick to everything...

[davebeers]

11/22 morning workout
weight 261
light warm-up with various movements
95lbs snatches+overhead squatx10 repsx3sets
standing dumbbell shoulder press 10repsx3sets
dumbell slow curls 10reps x3sets

Left the gym feeling great....little did i know the long, hard day i had ahead of me


11/22 overhead workout
weight 259
Today was a 12 hour work day and i really felt it come gym time, i was also dehydrated. My workout sucked, no energy at all

Overhead strict press
135x5
155x5
175x5
185x5
205x0 too big of a jump i guess
200x1 very slow but got it up

close grip bench press
225x5x5

Pushdowns
rack x 5 sets

I knew i was wasting my time even going, i should have been home eating and resting. I just put down a steak and potato and veges and feel much better. Tomorrow will be farmers and some sort of deadlift off blocks. Farmers is not gonna go over 250 and gonna get lots of sets, deads will be heavy. I will weigh 263 tomorrow at the gym, if not i will go next door to the chinese buffet and not come back till i do weigh that. I will eat and lift my body into submission, i will not continue to be mediocre.

[davebeers]

Awesome weight gain, man. For eating as much as you have been, you (and I!) had better be gaining weight! And I'm glad we are!!! Dude, you're still never gonna be as heavy as me unless you go on the beer diet. Good work on the yoke. There is a trick to everything...
I'm gonna be bumping the calories up to 8000 after thanksgiving. I better gain some damn weight.
Oh, and beer actually makes me lose weight.

[davebeers]

11/23 deadlift

I told myself i couldn't lift if i didn't weigh 263, sure enough i went to the gym after a hard day and only weighed 261......so i hit up the buffet next door and came back weighing 264! :FF:

Deadlifts standing on 6" box without belt (first time doing these)
135x5
225x5x2sets
315x5x2sets
405x5x2sets
455x5x2sets
495x5
530x3(very difficult)

Rows
365x6x3sets

After this i did 5 minutes on the stairmaster with 30lbs on my back getting ready for my firefighter physical ability test next week. We have to walk steps for 3 minutes with 80lbs on our back then do a bunch of agility type exercises.
Tomorrow i'll be doing farmers and lots of back assistance work since the gym opens at 7am. I like to do any strongman training when i'm totally fresh, not after a hard day at work. Then i'm gonna eat all day and night and not step back into the gym until i'm 265lbs

[Jay Hagadorn]

[QUOTE=davebeers]11/23 deadlift

I told myself i couldn't lift if i didn't weigh 263, sure enough i went to the gym after a hard day and only weighed 261......so i hit up the buffet next door and came back weighing 264! :FF:

Dave-

That cracks me up lol! Anything goes in the quest for size...

[davebeers]

11/24 implement training
weight 265lbs(feeling nice and fat)

After lots of warming up i went to farmers
light farmers with hook grip
150lbsx100ftx3 runs
190lbsx100ftx1run

yoke quarter squats(6"ROM)
580x3
680x3
780x3
880x1 added belt
980x1
1080x1
1180x1 on the descent the bar slipped slightly on my back and i felt a pop in my lower back as if something shot out of my lower back. Immediate pain and i fell to the ground. After about 5minutes i got up and slowly got my weights off the yoke. I limped around for 30minutes then did 10 sets of reverse hyper with no weight. This made it feel much better. It really scares me becuase the pain is shooting from the same vertebrae that i broke 4 years ago. I think i'm done with yoke quarter squats for good. I will do rehab for a couple days to get things in working shape again.

Today i will eat and eat and eat and eat. Goal is to be 270lbs by tomorrow.

[Dan Harrison]

Damn man, 1180lbs is no joke. I did a squat lockout with 1200lbs last december and it was the most unreal feeling EVER. Definately don't do those too often especially with your back popping and stuff. I can't WAIT for dec. 10th. It will be a BLOODBATH!

[davebeers]

11/25 overhead workout
weight 267 (waist has grown 2" since gaining from 250, but everything else has gotten bigger too so the only one complaining is my girlfriend)

behind-the-neck push jerk(jesse inspired me)

These were hard because i don't have rubber plates and can't drop weights so i have to drop it back on my back after every rep. It really takes a toll on my elbows and makes me dread the next set.
barx5reps
135x5reps
185x2
205x2
225x2
245x2
275x2
295x2
315x1 It was fairly simple and i was very excited to be standing with 3 plates over my head. I held it up there for 10 seconds and then i asked for 2 guys to help me get back down to my back gently. This is what i'll do for my heavy sets from now on.

Machine shoulder press
rackx8x3sets

dumbbell side raises
30lbsx10x3sets


Tomorrow is a light bench day, i'm gonna do alot of tricep work as well.

[Dan Harrison]

315 is a milestone, man. Onward and upward.

Hey, do you use a squat suit when you do your heavy squats?

[davebeers]

315 is a milestone, man. Onward and upward.

Hey, do you use a squat suit when you do your heavy squats?
no way buddy, only a belt and my rehbands

[davebeers]

11/26 Heavy bench workout(cause part of me misses powerlifting)
weight 265

Nice and easy workout, just making sure i keep the bench groove down for when i do another PL meet.
flat bench
135x2setsx5
225x2setsx5
shirted-up
275x3 2board
315x3 2board
365x5 2board (this is a pr despite not doing shirted flat bench in a while)

green band pushdowns
5setsx8reps

[davebeers]

11/28
weight 262lbs

attempted to find my raw max squat...but my body had a different plan

135x3repsx3
225x3repsx2
215x5repsx2
315x3repsx1
405x3repsx1
445x3repsx1
added belt
500x3repsx1
550x3repsx1
600x3repsx1 This was what i thought i would max at...i loaded up the bar...got the first rep and just kept on going.

I'd estimate i'd probably max at 630.

45degree weighted sit-up
40lb dumbbell overheadx10repsx3sets


I finished with the stairstepper for 3 minutes with a 45lb plate in each hand.

Great workout...don't think i've ever sweat so much in my life.

[Joshua Davis]

On the push jerks, you really have to kind of squat and accept the weight as it drops back down on your back. I have found this makes a huge difference in them.

Here is an example, with Mariusz doing them...
http://www.marunde-muscle.com/forum/attachment.php?attachmentid=1244

[davebeers]

11/30
264lbs
I have to give Josh credit for giving me some good advice on overhead and how to throw together a routine.
8" log press
80x5
170x2
260x2
300x1

close grip floor press(pins 4" off chest)
225x5
275x5
315x6

pushdowns
whole rack x8sets


Great workout, absolutely thrilled about the 300log...i wanted to hug everyone in the gym when i did it. I think the split jerk and i are gonna become really good friends.

Only 1 week till the freakathon here in Florida. Its gonna be a very competitive, very close battle in the heavyweights.
I think 1st place will go to either matt seymour, jason lawson, or dan harrison. If Henry Cervenka shows up, he'll have a shot also.

Tomorrow i'll go for a 700lb deadlift with just a belt...we'll see what happens

[Dan Harrison]

Have no mercy on that 700lb barbell. The time to strike is NOW.

KILL

[davebeers]

12/1 max dead
weight 261

did max deadlift with no suit...only my belt. Last time i maxed without a suit i hit 580, this was 1 year ago. Since then i've always used a squat suit backwards for my deadlifts.

Ususally i warm up slowly but i was already feeling good when i got in the gym and didn't want to waste useful energy

405x3
500x1
550x1
600x1
added belt
640x1
this last set was not easy but i had much more in me, the logical thing was to go for 670-680, but i wanted 700 sooooooo....bad.
700x0 didn't break the floor
700x0 didn't break the floor..again
It didn't happen tonight but i know it will eventually. I'm not gonna make any excuses why i didn't get it.....i simply am not strong enough yet. I will accept it and do what i have to do to get that magical 700lb deadlift.

close stance squats(feet 12" apart)
225x5
245x5
265x5
285x5
315x5
335x5
355x5
First time squatting this close and it was awkward at first but when i got heavy it really hit my quads hard.

Great workout, training again on saturday and something heavy on monday, then light the rest of the week till saturday.
I already had 2 huge pr's this week(600x3squat,300log) so i walked away from this last week of lifting before the comp pretty content with my performance.

[Dan Harrison]

I already had 2 huge pr's this week(600x3squat,300log) so i walked away from this last week of lifting before the comp pretty content with my performance.

Exactly. When I've hit a big PR on the yoke, it ruins my performance on everythign for like 4 or 5 days! No worries. Everything has it's perfect time.

[davebeers]

12/5 raw squats
263lbs


Was very motivated today after seeing some great lifting this weekend. Two 1100 squats, and one of those was from a guy that is 20yrs old. Beau Moore was very nice and lifted raw putting up some serious numbers. He totaled 2080 raw. I went into the gym with a passion tonight.

raw squats
225x3
315x3
405x3
495x3 added belt
550x3
585x1 (had 2-3 more in the tank but wanted to go for a max so held back)
645x0 (i got stuck when i came out of the hole....and then i went back into the hole......my guy watching depth said i took it way too low....)

sumo deadlift(explosive style)
225x3
315x3
405x3
445x3
500x2

Tomorrow i have push presses and various assistance exercises. I'm gonna train right up to the day of the meet.

[Paul Neuhaus]

I'm gonna train right up to the day of the meet.
Do you usually train heavy all through the week of a contest?

[davebeers]

Do you usually train heavy all through the week of a contest?
usually i stop a couple days out, but i don't really see the point of stopping anymore. I'll definitely take the day before off

[Paul Neuhaus]

usually i stop a couple days out, but i don't really see the point of stopping anymore. I'll definitely take the day before off
Man, I couldn't do that. Usually when I do events on the weekend, I still have some kind of lingering soreness or stiffness from heavy gym lifting...back, hips, shoulders, etc. If I just stick to some light speed work on Mon, Tue, Wed, and rest Thu and Fri, I'm fresh and ready to go for a contest on Sat. But, hey, that's why we all do different routines. I hope it works for you.

[davebeers]

Florida Pro-am!

It was a great show with some incredible competitors. I weighed in right at 265 and was feeling very full and strong. First event was the
viking press,
now remember with the contest weight of 380...i had gotten 0 reps in training. I ended up split jerking my way to 5 reps, then on the decent i lost control of the weight...when i finally regained control i had no strength left.
Yolk walk/husafel stone medley:
Didn't even get to warm up before i did this event. Took 800 for a steady run and only dropped once, then i got the husafel ready but dropped it after not even taking a step. Finally got it across the finish line
Tug of war
They drew names and of course i got one of the strongest guys there....Jason lawson. We fought back and forth for one of the longest matches of the day but he finally beat me. It was single elimination so i was done.
Tire flip 1000lb max flips in 60sec
The most i had ever flipped this tire in training was 4 flips........i somehow managed to get 7 flips
Stones
I ended up getting 5 out of the 8 stones....ending with the 335, which is the heaviest stone that i have lifted before.


Overall my perfornace shocked myself, the caliber of athletes there was nothing short of phenominal and i'm gonna have to get a whole hell of alot stronger to even compete with these guys. I had a great time though, all the guys were very nice and helpful....everybody was cheering everybody else on.

[JohnCarlsson]

[QUOTE=davebeers]12/5 raw squats
263lbs


Was very motivated today after seeing some great lifting this weekend. Two 1100 squats, and one of those was from a guy that is 20yrs old. Beau Moore was very nice and lifted raw putting up some serious numbers. He totaled 2080 raw. I went into the gym with a passion tonight.

QUOTE]

When and where did Beau total 2080 raw? That is awesome. What where his three lifts?

Thanks

[Mike Westerling]

Florida Pro-am!

It was a great show with some incredible competitors. I weighed in right at 265 and was feeling very full and strong. First event was the
viking press,
now remember with the contest weight of 380...i had gotten 0 reps in training. I ended up split jerking my way to 5 reps, then on the decent i lost control of the weight...when i finally regained control i had no strength left.
Yolk walk/husafel stone medley:
Didn't even get to warm up before i did this event. Took 800 for a steady run and only dropped once, then i got the husafel ready but dropped it after not even taking a step. Finally got it across the finish line
Tug of war
They drew names and of course i got one of the strongest guys there....Jason lawson. We fought back and forth for one of the longest matches of the day but he finally beat me. It was single elimination so i was done.
Tire flip 1000lb max flips in 60sec
The most i had ever flipped this tire in training was 4 flips........i somehow managed to get 7 flips
Stones
I ended up getting 5 out of the 8 stones....ending with the 335, which is the heaviest stone that i have lifted before.


Overall my perfornace shocked myself, the caliber of athletes there was nothing short of phenominal and i'm gonna have to get a whole hell of alot stronger to even compete with these guys. I had a great time though, all the guys were very nice and helpful....everybody was cheering everybody else on.


Especially on the Tire and Stone PR's!
-Mike

[Paul Neuhaus]

Congrats on your performance and PRs!

This may sound like a silly question but, I thought jerking wasn't allowed on the Viking Press in NAS. I though only push press was allowed. Correct me if I'm wrong.

[Mike McConnell]

Jerking = bouncing??

[davebeers]

Congrats on your performance and PRs!

This may sound like a silly question but, I thought jerking wasn't allowed on the Viking Press in NAS. I though only push press was allowed. Correct me if I'm wrong.
Mr Wessels said that a jerk would be fine to use. Personally, i think NAS should permanently amend that rule.

I had a great day of PR's, but not good enough to beat the slough of freaks that showed up yesterday.

[davebeers]

some pics of me during the show so everyone can put a face to my name


The last pic is Dan getting ready to go for my throat after he won his new toy

[davebeers]

12/13
weight 256:(
weight is down cause i haven't force fed myself at all the past couple days...just ate when i've been hungry. Tomorrow i start pushing down the food again.

I have a powerlifting meet this weekend. As of this morning i wasn't sure if i was going to use equipment or not but my workout tonight confirmed i'll be going raw.

squat
225x5
315x3
405x3
added suit
445x1 couldn't get depth and very painful
500x0 " " "
550x0 " "
600x0 knees came in..still couldn't get depth

At this point i cursed the maker of the suit and took that damn thing off, i put on my predator briefs.
600x0 knees in...no depth...intense pain...not worth it

I took off all the equipment and vowed not to use it for a long..long time.
last set was with belt only:
585x5 last rep was high but the rest were sunk..

Stiff legged deads
405x5
450x5
450x5

then i did a bunch of assistance work for my back




Here are my attempts for the meet:
squat 550,580,650 knee wraps and belt
bench 275,300,330
dead 600,660,680 belt only

If my plan works out then i'll total 1660 raw. Considering i totaled 1705 at my last PL meet with full gear.....this will be a great improvement.




After this meet its all out training for the monsters of the midwest.

[Dan Harrison]

YEAH!!! You're coming to Missouri!?!?!? Hell yeah brother!!! I'm glad I'll see you there, man! We didn't get enough time to hang out after florida, so we'll catch up then. Only goign to 330 for the bench? Dudem you're looking even more massiv ethan you did at nats...you should go for an even bigger bench like 360 or 370 for your third attempt DUDE!!!

Nice raw squats, man and keep training hard.


Dan

[Jamie McEwan]

Great work, Dave. Really impressive progress lately.

[davebeers]

YEAH!!! You're coming to Missouri!?!?!? Hell yeah brother!!! I'm glad I'll see you there, man! We didn't get enough time to hang out after florida, so we'll catch up then. Only goign to 330 for the bench? Dudem you're looking even more massiv ethan you did at nats...you should go for an even bigger bench like 360 or 370 for your third attempt DUDE!!!

Nice raw squats, man and keep training hard.


Dan
Hell ya i'm coming to missouri and we're gonna kick some ass!

I haven't max out on bench raw since i was 17. In that meet i got 320 so i just want to beat that.

[davebeers]

12/19
weight 262lbs

Horrible workout tonight, couldn't partial 650 in the deadlift....from any pin position. I was weak all around. Not even worth posting i'm so upset with how i did tonight.
Tomorrow is a new day....a day filled with overhead pr's. I'll make sure i've got my anti-gravity dust in my gym bag.

[davebeers]

12/20 overhead night
weight 263

I was working out with an old buddy tonight in his gym and he was late so i did some squats while i was waiting:
225x3
315x3 about this time a huge bber started doing squats in the rack next to me and i could tell he was trying to one-up me. He and his buddies had that, "who is this guy coming into my gym" thing going on. Oh, i showed him exactly who i was

405x1 i gave him a chance to catch up and he did 405 for 3...shaky form.
450x1 wanted to keep my energy for last set. He did one rep with 450 and it was pretty pathetic rep. Then he goes and gets knee wraps
500x2 felt light, bber wrapped and couldn't get a rep with 500 even though he was squatting crazy high and had 3 spotters

Last set:
550x10 This was all out, very explosive style. I definitely wanted to bury this guy after i had toyed with him for so long. I wanted to do a set with 600, but i already had a good pr with that set so i let it rest. I had proved my point....don't mess with squatzilla.


Bench press:(explosive reps)
225x5
275x6x5 sets

Overhead dumbell press(no leg drive)
90x8
95x6
100x6

Dips
bodyweightx20repsx3 sets

shrugs
365x12repsx3sets (holding each rep for 4 count)



Tomorrow will be some farmers holds for time and front squats

[Jay Hagadorn]

Nice workout Dave-

Keep showing those bodybuilders how to get strong... :LOL:

[patrick w.]

damn! 550 for 10...that is awesome! That is a graet story too.

[Jamie McEwan]

Excellent squats and a great way to show those bodybuilders who's the strongest.

[Patrick McGuffin]

Hahahahah!!! That is some funny stuff Dave!

[davebeers]

12/21 front squat & farmers holds
weight 263lbs

Felt very tired and wore out tonight but i pressed on and trained anyways

Front squats:
135x5
135x5
225x5
315x1 2 nights of heavy squatting had taken its toll....squats weren't happening tonight

farmers holds for time
135x15sec
225x15sec
275x15sec
320x15sec
340x15sec(started getting so heavy that it was hurting my spine)
360x15sec(grip was still strong)
380x15sec(grip finally went at last second)


Just had a huge dinner and i'm feeling great right now. I'll rest till saturday and i'll do some log and yoke training.

[Dan Harrison]

320x15sec
340x15sec(started getting so heavy that it was hurting my spine)
360x15sec(grip was still strong)
380x15sec(grip finally went at last second)


His Name is Gripzilla.

[Jay O'Neill]

Nice work Dave..... I love it...

It is usually someone trying to out Bench or Curl... No one at my gym ever rushes to the Squat rack or even looks at it unless they are gonna do some curls out of it.
I squat every Friday night and I spend approx an hour in it between fronts and rear squats. And I believe I could actuall sleep in it and no one ever ask me if they could use it...

Keep up the good work!

[davebeers]

12/23 squatzilla strikes again
weight 262lbs grrr...i need to gain more weight

yoke walk
480x50ftx2
580x50ftx2
680x40ftx2
780x40ftx2 3 drops on first run, 2 on second run
880x30ft only got 3-4 steps before dropping

580x40x4 just for fun


split jerk 135x5x5 just working on speed and technique


tomorrow is raw bench and max log

[davebeers]

12/26
weight 264

hang snatches without drop
It was my first time doing these so i started light and finally got myself into a groove.
barx5
65x5
85x5
135x5
155x3
165x3
185x3x3
I really enjoyed these, i'll be doing them alot more often to warmup
18" dead
420x3
510x2
600x2
690x1
740x1 lots of pressure in my head, felt like it was going to pop


The dead is really difficult for me cause its right at my knees so i can't really get my legs into it. It ends up being a stiff-legged deadlift for me.

[davebeers]

12/27 logmania
weight 263lbs
After watching the wsm last night i decided to load up my log to 285 and see how i compared to the supposed best in the world. I was more than a little frustrated with who was allowed to compete this year.
8" log clean and press for max reps:
5min warm up with log and warm up sets
250x5 reps (just getting used to heavier weight)
285x4reps(this was without dropping log between reps)

Here i am an amateur whom did not place well and either nationals or florida's pro-am doing the same or more reps than guys who are at the world's strongest man. Did i also mention that log is one of my worst events. Does this seem odd to anyone else.

close-grip bench
275x5x5


:marv:

[patrick w.]

Here i am an amateur whom did not place well and either nationals or florida's pro-am doing the same or more reps than guys who are at the world's strongest man. Did i also mention that log is one of my worst events. Does this seem odd to anyone else.

Performing well in a contest and perforing well in practice are two seperate things. Some people can take the excitement of the contest and use it to their advantage. Others will take the excitement of the contest and, get nervous and flop. It all has to do with how well you handle your state anxiety. Is that what you are talking about? Do you have a hard time competing in front of a crowd?

[davebeers]

i usually do better in meets than in a contest.

[patrick w.]

i usually do better in meets than in a contest.


meets as in powerlifting meets and contest as in strongman contest?

[davebeers]

both, i get very anxious before meets of any kind but i always do better in meets than in training.

[patrick w.]

both, i get very anxious before meets of any kind but i always do better in meets than in training.


but you said you didn't place well and nationals or in florida yet in training you are moving weight comparable to that which the pro's are doing?

Maybe in contest you are over anxious. maybe you need to calm down instead of get fired up. Sometimes listening to heavy music can really mess me up because I get so fired up that I "blow my load" (for lack of a better phrase) to soon. But, if I listen to light music (something really mellow) I can sit and breathe, visualize, clear my head and then go lift.

But, I am not there to know what the actual problem is. You are an insanley strong guy. Somewhere between training and the contest you are missing the boat. Best thing I can say is pay attention when you go to the contests and take notes as far as how you feel mentally as far as excitment, anxiety, nervousness, etc....then try and find ways to deal with those feelings.

[davebeers]

but you said you didn't place well and nationals or in florida yet in training you are moving weight comparable to that which the pro's are doing?

Maybe in contest you are over anxious. maybe you need to calm down instead of get fired up. Sometimes listening to heavy music can really mess me up because I get so fired up that I "blow my load" (for lack of a better phrase) to soon. But, if I listen to light music (something really mellow) I can sit and breathe, visualize, clear my head and then go lift.

But, I am not there to know what the actual problem is. You are an insanley strong guy. Somewhere between training and the contest you are missing the boat. Best thing I can say is pay attention when you go to the contests and take notes as far as how you feel mentally as far as excitment, anxiety, nervousness, etc....then try and find ways to deal with those feelings.
My whole point went right over your head

[patrick w.]

My whole point went right over your head


I guess so. LOL.

[patrick w.]

okay, just re-read it and now i see your point. you could have competed with the guys this year but you don't agree that that is the best of the best. fair enough.

[davebeers]

1/1 pain and more pain
weight 262lbs amazing considering i haven't been force feeding at all

box squats 2"below parallel, no belt
135x5
225x5
315x5
405x5
500x5
500x5
500x5 legs especially hamstrings were feeling very tight

I then decided to do some lunges simply because i didn't want to do anything hard my first day back after a week of not training

Walking lunges
135x8 per leg
225x8 per leg(lots of tightness in both hamstrings, cramps here and there)
225x3 felt a pull in both inner hamstrings and almost fell as they started to cramp. Racked the weight and went to the ground from the cramping. Its now 3 hours later and i've been icing on and off. The pain isn't so bad but i know i won't be going heavy this week. Same muscle that i pulled back in college playing football, same place and everything. However, its not as bad of a pull as i suffered back then.
I'll be rehabbing all this week, still going to the monsters of the midwest.

[Mike Westerling]

How does the 8" log compare to the 12 or 13"? Hard or easier? I only ask because I've only used a 10" log. Either way those are impressive #'s. Sounds like you'll get your chance to be competing with the pro's soon enough if you keep going the way you are so far!
-Mike



12/27 logmania
weight 263lbs
After watching the wsm last night i decided to load up my log to 285 and see how i compared to the supposed best in the world. I was more than a little frustrated with who was allowed to compete this year.
8" log clean and press for max reps:
5min warm up with log and warm up sets
250x5 reps (just getting used to heavier weight)
285x4reps(this was without dropping log between reps)

Here i am an amateur whom did not place well and either nationals or florida's pro-am doing the same or more reps than guys who are at the world's strongest man. Did i also mention that log is one of my worst events. Does this seem odd to anyone else.

close-grip bench
275x5x5


:marv:

[Dan Harrison]

I then decided to do some lunges simply because i didn't want to do anything hard my first day back after a week of not training

Walking lunges
135x8 per leg
225x8 per leg(lots of tightness in both hamstrings, cramps here and there)
225x3 felt a pull in both inner hamstrings and almost fell as they started to cramp. Racked the weight and went to the ground from the cramping. Its now 3 hours later and i've been icing on and off. The pain isn't so bad but i know i won't be going heavy this week. Same muscle that i pulled back in college playing football, same place and everything. However, its not as bad of a pull as i suffered back then.
I'll be rehabbing all this week, still going to the monsters of the midwest.

Lunges are lame, dude. See what happened? Careful with those hams. You'll need them in 2 weeks.

You bet your ass your going to M.O.M. Nice squats too. Oh btw, I've had some of my best PRs after resting a week, big-uns. :EP: Kill those implements!!!

[davebeers]

Lunges are lame, dude. See what happened? Careful with those hams. You'll need them in 2 weeks.

You bet your ass your going to M.O.M. Nice squats too. Oh btw, I've had some of my best PRs after resting a week, big-uns. :EP: Kill those implements!!!
No more lunges for me! I was trying to take it easy and look what happened. I've got in touch with the guy that won the lightweight novice at the florida pro-am and he wants to train implements tomorrow. Screw re-hab i'll just lift my legs healthy again. Light yoke walks, farmers, and some 900lb yoke hold tomorrow if all goes to plan. Say a prayer for my hammies if ya get a chance.

By the way, my first stone is in its mold right now. In a couple weeks i should have a new 300lb baby to play with.

[davebeers]

1/2 bahhhh!
weight 260lbs
Tonight i trained with a guy that won the novice division in the florida pro-am, he has lots of intensity and a good base from powerlifting. His name is Rick and i'll post his numbers too. Rick only weighs 210lbs at 5'10"

Yoke walk
We both worked up to a max walk. The most Rick had ever used up to tonight was 400lbs.
Tonight he took a 30ft. stroll with 640lbs, then he did it again. My yoke has no support bar and shakes horribly so i've got to give it to him.

I got 800lbs pretty easy so i decided to go to 920 to do a lockout and hold. Got it locked out and it didn't feel too bad so i took it 30ft with 3 drops. Huge PR....huge!


Farmers holds(10-15sec)
Rick worked up to 275lbs in each hand and almost got 325 up

350 came up pretty easy and got a good hold on it but i wanted to save my energy for 390.
Went to 390 and couldn't get it up without rounding my back, so i dropped it. Felt like i could have held it for about 20 sec


Tire flip 600lbs
We both did 2 sets of 10 flips, Rick was consistent in terms of tempo whereas i burn out rather easily after 5 or so flips. Something i need to work on.


Hamstring and butt was very sore and tight from lunges but i just worked through it and it'll be fine by the end of the week. I'm very excited to finally have someone to do implements with!
Tomorrow its overhead strict press and assistance.

[Dan Harrison]

NICE YOKE BUDDY!

I don't do those super heavy more than once a month. Go to the max one week, then 650-700 one week, then 800 3rd week, then back to 650-700 for speed.

You should stalk that 900 arch piece of crap with authority in 2 weeks, man.

[Jamie McEwan]

If you're doing 920 on a really wobbly yoke, that St. Louis Arch yoke should be a blast for you.

[davebeers]

1/3 overhead
weight 260lbs

Strict overhead press
135x5x2
185x5x5 on the last rep i heard a pop in my left tricep and had some slight pain.

It didn't hurt much at all but swelled up slightly, when i felt my tricep near the elbow it was real rubbery as if i had a wet noodle under my skin. Some of the guys thought it was torn, but i think i just stretched it out a bit or something like that. Its been 2 hours and still haven't had any pain just an odd, weak feeling. Iced for an hour on and off and took some advil right after it happened.
Tomorrow is squat day but i'm gonna warm up very slowly and see how the tricep feels. Regardless i'm taking thursday and friday off.

[davebeers]

1/5 light workout
weight 258lbs ahhh!

Just some light stuff to keep me loose and conditioned. tricep is still sore, i think i just tore a couple fibers. I'm gonna take it easy on overhead for a couple more days..


Tricep pushdowns
50x12x5
tricep extensions
20lbsx10x3

Close stance high bar box squats(no belt)
135x3
225x3
315x3
405x3
455x5x5
I supersetted the last couple sets with rows
315x5x5

front squats onto parallel box
315x5x2

Going home and eating to punish myself for losing weight. I'll be 265 at M.O.M. or i'm not going to compete.

[patrick w.]

hope your tricep heals well.

When is your next meet?

What body weight are you trying to get up?

[davebeers]

I'm doing the monsters of the midwest next weekend.
The week after that i'm dong a full raw powerlifting meet.

My ultimate bodyweight goal is 290, but i'll get there over the next year or two.

[patrick w.]

I'm doing the monsters of the midwest next weekend.
The week after that i'm dong a full raw powerlifting meet.

My ultimate bodyweight goal is 290, but i'll get there over the next year or two.


damn, 2 meets in 2 weeks. Good luck!

[davebeers]

1/10
weight 263lbs

Last workout before the show this weekend

bottom start good mornings
135x3x3
183x3x2
225x3
275x3x2
315x2x2
These feel very similar to the stones

hang snatches
135x3
185x3x3
225x2


Rest and food till i fly out friday. Work and life has been stressful lately so i don't feel like i'm ready for the show but i'll do my best to stick with the best.

[Mike Westerling]

1/10
weight 263lbs

Last workout before the show this weekend

bottom start good mornings
135x3x3
183x3x2
225x3
275x3x2
315x2x2
These feel very similar to the stones

hang snatches
135x3
185x3x3
225x2


Rest and food till i fly out friday. Work and life has been stressful lately so i don't feel like i'm ready for the show but i'll do my best to stick with the best.

You've worked your butt off. Now rest up and take it to em'!
-Mike

[Jamie McEwan]

Best of luck, Dave! You'll do well for sure.

[Jay O'Neill]

Nice work Dave.
2 questions.
How do you do bottom strat GM's?
And what show are you doin?
Thanks and good luck!

[davebeers]

Well,
Monsters was a blast, and once again like every high level contest i've done i was both humbled and amazed at the incredible talent that the amateur level has.
Met and hung out with some awesome guys including Dan Harrison, Dan Garreau and his friend Steve, Tim Niege(spiderman), Rick(forgot his last name)

Its so awesome how nice these guys are, i thought powerlifters came together but strongman are just a whole different breed altogether.



I've got a PL meet today and i'm going raw. Weighed in at 267 and here are my openers:
squat 580
bench 315
deadlift 550

I'll let you guys know how it goes.

[davebeers]

squat 650
bench 365
dead 675

overall best lifter

[patrick w.]

great job dave!

[davebeers]

thanks! I think i've got a good thing going with the raw powerlifting+strongman training. Both cary over to the other and now i'm gonna start adding event specific training for strongman for the stones and axle/log.
No contest for at least 3 months, i need to get in some solid training. Next i'll probably do another PL meet followed by a pro-am. I'd like to do the earthquake on the lake as its more of a PL style contest, we'll see though.

[DaneGarreau]

Dave, it was nice meeting you. I had no idea you were such a tall guy. You did great for such a heavy show. In a very short time I expect you to become a great strongman.

My friends name is Scott Helms.

I am sure I will see you around at a contest in the future.

Those are some great RAW power numbers.

[Mike Westerling]

I can't even imagine the numbers you'd post with full gear and a little practice!
Nice work!
-MIke

[Jamie McEwan]

Awesome work, Dave. How do those numbers compare to PBs?

[davebeers]

Back to training last night:
weight 269lbs my new diet is to blame for my weight being so high, i'm gonna post a thread on it in the next couple days.

Box squats off parallel box(no knee sleeves)
135x3
225x3x3
315x3
405x3x2
445x3
500x3
550x3(huge pr!!!) The last one i sat on the box for 5 seconds and gathered my thoughts before i shot back up.

Stiff legged deadlifts
315x3
405x5
445x3 (pain in back so this is where i stopped)

Tire flip
I got a 1400lb tire yesterday and its gonna sit out back the gym so i'll try to flip it every workout. You can't get to the bottom tread so the only way is to grab the tread half way up. This is very difficult and takes a while to do since you can't get low.

I got one flip which took nearly 20 seconds. I gave it a couple more tries and couple barely budge the thing.


This mornings training
weight 268 before eating
strict overhead presses:
95x3
135x3x3
155x3
185x3
205x3x2

wide-grip pulldowns
200x8x5

pullups
10reps
6reps
5 reps

off to the all you can eat beef at Sunny's

[Dan Harrison]

Damn man. Those box squats are awesome. You and Mariusz are my inspiration for getting to a gym and starting to squat. Those gym bunnies will know the power of my sword!

[Aaron McDonald]

awsome skwats.

why not just lay a 2x4 under the tire so you can get some finger space? maybe permanently attach a 2x4 on 1 side at the bottom and the other side at the top, and as you flip the 2x4 will always be propping it up for finger space.

or take it to a tire place and have them remove some rubber on the outsides so you can gripper?(i dunno if they do this, im sure they could tho lol)

keep on keepin on...

[davebeers]

awsome skwats.

why not just lay a 2x4 under the tire so you can get some finger space? maybe permanently attach a 2x4 on 1 side at the bottom and the other side at the top, and as you flip the 2x4 will always be propping it up for finger space.

or take it to a tire place and have them remove some rubber on the outsides so you can gripper?(i dunno if they do this, im sure they could tho lol)

keep on keepin on...
i like that 2x4 idea! I'm gonna try to do that and see what happens. As far as getting it back to the tire store.....it took a small crane to get it into my truck...there's no way i'd be able to get it back there.

[davebeers]

Damn man. Those box squats are awesome. You and Mariusz are my inspiration for getting to a gym and starting to squat. Those gym bunnies will know the power of my sword!
Good squatting is about the only thing mariusz and i have in common.....i wish i got as much carry-over into strongman as he did!

[Aaron McDonald]

i like that 2x4 idea! I'm gonna try to do that and see what happens. As far as getting it back to the tire store.....it took a small crane to get it into my truck...there's no way i'd be able to get it back there.

i been thinking about the idea too. and i wouldnt use a straight board right across cuz if u put it on ur leg that would kill while trying to flip it.

maybe use a small piece to go on the left and right side of you or something. ull figure something out, so that the wood wont interfer when your flipping.

[davebeers]

i been thinking about the idea too. and i wouldnt use a straight board right across cuz if u put it on ur leg that would kill while trying to flip it.

maybe use a small piece to go on the left and right side of you or something. ull figure something out, so that the wood wont interfer when your flipping.
i'll drill in a 2x2" piece of rubber matting into the tire every 2 feet or so to give it just enough lift to get my fingers over.

[davebeers]

1/28 bench workout
weight 267
just figured out how to use my lats to bench, thus my bench is going up considerably and i think it will continue like this. 405 raw is right around the corner
135x5x3
225x3
275x3
295x3
315x3x2 could have gotten 5 reps, just getting used to using heavy weight in the bench press.
picking up a new 2" bar tomorrow so i can start working on axle clean and presses.

On a side note, if anyone has any good connections to get me into the new england record breakers meet in a couple months, please hook me up. I promise i'll go 700,400,700 raw.....I promise

[Cory Strack]

Just call the promoter, he's been inviting a lot of people. Or get in contact with MIke Miller or someone like that, i'm sure they could put in a word for you.
Strack

[davebeers]

1/30 misc lifting
weight 269 and climbing
bench
135x5
225x5
275x3
295x3
315x3
335x3x2

deadlifts- just did a couple sets working on technique
315x2
405x2
450x1x8

wide grip pull-ups
12reps
8reps
6reps
5reps

My patella tendon on both knees is hurting pretty bad so i'm not gonna squat for a week or two and let them heal up. I'll fit in some more events and odd lifts and try to build up some more core strength. I"m hoping to get my deadlift up to 700lbs by my next PL meet.

Tomorrow i'm hoping to get in some light yoke walking and try to flip that 1400lb tire a couple times.

[davebeers]

1/31 tire flipping
weight 271lbs(all time high)

I've recently switched from 6-8 meals a day to 4 extremely large meals a day in an attempt to slow my metbolism down and put on some weight and its been working great. I simply eat a meal and chase it with a weight gain shake. Bodyfat is increasing slightly but i really don't care as i've never been over 13%bf.

Warmed up by doing complexes with light weight and then headed outside to do battle with the 1400lb tire.
First attempt: 1 flip, 1/2flip
10minutes later: 3 flips in a row
10minutes later: 1 flip,1/3flip....and i was spent, barely got the darn thing off my knee.


tonight will be some form of heavy squat....if my knees hurt too bad to squat then i'll do a heavy deadlift.

[patrick w.]

nice job on the weight gain. 271 under 13% BF is good work.

Any guess of what weight you want to top out at?

What class do you compete in? SHW?

[davebeers]

nice job on the weight gain. 271 under 13% BF is good work.

Any guess of what weight you want to top out at?

What class do you compete in? SHW?
for strongman i'd like to compete at a solid 290lbs.

I've been competing in the 275's in powerlifting for a year now, but i don't mind what weight class i fall into as long as i continue to get stronger. I don't think i ever want to be in the SHW division unless the weight is healthy weight.

[davebeers]

1/1 deadlifts since i can't squat
weight 271lbs
Sumo deadlifts-these are very difficult for me(mentally) as the last time i went heavy was when i pulled 590lbs at 17 years of age and also pulled my hamstring at the same time and sidelined myself for a good couple months

135x3x2
225x3x2
315x3x2
365x3x2
405x3x2
455x2 stance was too wide and felt awkward so i moved it in a little
500x3 easy and exposive with closer stance and feet pointed out more
550x3 once again easy and i decided to stop here since another injury is the last thing i want.
Stiff legged deadlifts
315x5
405x5
455x3x2

Tomorrow is max overhead, i'm thinking i'll pull out the 8" log and give 310 a try. Hopefully my knees are up to it.

[davebeers]

1/3 farmers deadlift
weight 270lbs

Well it was 9pm and i suddenly had the urge to train so i took 400mg of caffeine, loaded up my farmers, and headed for the gym .

max farmers dead and hold
240lbs not much of a warm-up and so my knees started hurting
280lb+10sec hold
320lbs+10sec hold(with belt)
360lbs+10sec hold(with belt)still no straps
390lbs+10sec hold(belt tight)no straps grip was still good, this weight was a PR so i decided to add straps and see what i could do
420lbs per hand, held 10sec(belt tight)(straps) I saw nothing but blurr and was in pain the whole 10seconds. It took 3seconds to stand up with it and from then on all i felt was this incredible pressure everywhere, expecially in my head.

When i dropped this i was in awe of what i had just done, unfortunately there was no one there to share it with except for some fool doing preacher curls with 55lbs. OH well, it'll pay off come comp time.
This is the kind of training day that comes along once in a while. I needed a day like this as my training was getting stale.

[Jamie McEwan]

Awesome work on those farmer's deads/holds, Dave! What kind of implements are you using? Brute Strength ones?

[davebeers]

Awesome work on those farmer's deads/holds, Dave! What kind of implements are you using? Brute Strength ones?
unfortunately brute strength and i had a huge fallout, so i'm using implements from new your barbell. Loaded they are about 3 inches higher than a standard deadlift and they have knurling on the handles.

[Jamie McEwan]

Cool, Dave. They sound like some nice implements.

[davebeers]

1/4 bench training
weight 270lbs

palms facing dumbbell bench
55x8
75x8
95x8
115x8

4 board close grip
250x5
340x5
390x5
410x3

pull-ups
13reps,10reps,4reps

tricep pressdown
140x8x4

[davebeers]

1/8 deads
weight 270 (still on 4 meals a day and weight is holding steady in spite of working 10 hour days)
Starting doing landscaping till i get a job at the fire department so the sun has been beating me to hell...been training late as a result.

Partial deads off pins(4" range of motion) i had to keep adding mats to keep it at 4" as the weight shortened me and the bar bent more and more.
315x3
405x3
495x3
585x3
675x3 with belt and wraps
765x3 " " " "
855x3 " " " " ran out of room on the bar so i stopped there...that's a huge pr and i felt as if i could have added another plate and got a triple

Curls
95x5x2
135x5

Band pull-aparts
mini bandx8x5

Patella tendon is finally feel back up to par so i'm gonna slowly start squatting again but just once a week for now and not over 315.

[davebeers]

1/12
Weight 271lbs
I've been doing rehab on both knees for about 2 weeks now and so i decided to give squats a try.

Box squats
135x3x3
225x3x3
315x3x2
405x3x2 honestly my core felt weak from not doing squats in a while but my knee felt good so ill bring up my squat weight over the next couple weeks.

safety squat bar good mornings
closest thing to stone lifting i've ever done in the gym
135x5
185x5
255x3x2

did some abs and got out of there. I'm coming up on my national registry exams for emt's so my training will suffer for a week or so as i study and take that. In the event that i pass my test, Fort Myers Beach Fire Department has agreed to hire me!!!! That's great news but i gotta take care of this test first.

[DaneGarreau]

http://cgi.ebay.com/Olympic-Weights-with-Rack_W0QQitemZ7219133773QQcategoryZ44083QQrdZ1QQcm dZViewItem

Found some more weights in FL on eBay. Man, how come nobody sells this stuff in GA.

[davebeers]

2/14 knee rehab and strict overhead
weight 269
My gf told me for valentines day she wanted us to go to the gym and do some overhead pressing together. :mag:

Knee rehab(been doing these for 2 week even though i haven't posted it.
I put a green jump stretch band around a rack and then around the back of my knee. Then i'll put my leg to where the band is tight and while standing attempt to straighten out my leg from a bent position. It really hits the quads and especially the teardrop hard. Almost the same motion as a sled pull.
My knee is almost better.

strict standing overhead press(no belt)
95x3x2
135x3x2
185x3
205x1
220x1
225x0x4 easy off the bottom but couldn't get past that sticking point
185x5

One are strict dumbbell press
90lbs
left arm 6
right arm 8

It was a good day overall but still very tired from the hellacious day of labor i had yesterday at work.

On a side note my gf has been working on her overhead pressing and pressed the 20lb dumbells for a set of 10 today at the gym. I was so proud of her, she's come a long way in the past year of lifting.

[davebeers]

http://cgi.ebay.com/Olympic-Weights-with-Rack_W0QQitemZ7219133773QQcategoryZ44083QQrdZ1QQcm dZViewItem

Found some more weights in FL on eBay. Man, how come nobody sells this stuff in GA.
thanks dane, i wish i had the time or energy to use the plates that i already have at the house.
That last set on ebay sold for $300, it was probably worth 10x that

[Scott Porter]

Dave, good luck with the NR-EMT test. It took me a few times to pass it, tricky little bugger. Study hard and good luck.

Pretty cool you're already lined up with a fire dept. too!

Scott

[Rus Mandery]

Congratulations on getting hired! I am not sure about FL, but here in WA getting hired is just about like winning the lottery. Don't stress too hard about the NR test, just remember your stuff and don't get caught up by any of the tricky questions. Good luck!

[davebeers]

Congratulations on getting hired! I am not sure about FL, but here in WA getting hired is just about like winning the lottery. Don't stress too hard about the NR test, just remember your stuff and don't get caught up by any of the tricky questions. Good luck!
i'm not hired until i pass the test. There are lots of jobs for the area i'm in because of high growth in the past year.
I've taken so many practice tests, but i have no idea what to expect. FL just switched to computer based tests with a new test format. Florida is the first state to do this and from what i hear the new format is even harder than the old one. This is a great opportunity for me and i hope i pass.....ahh what am i doing i need to go study!!!!!

[Scott Porter]

Congratulations on getting hired! I am not sure about FL, but here in WA getting hired is just about like winning the lottery. Don't stress too hard about the NR test, just remember your stuff and don't get caught up by any of the tricky questions. Good luck!

It's like that out here in AZ too. I remember hearing that it was going to take me years to get hired and that there are guys that have been trying forever and I shouldn't even bother. Phoenix usually gets 5000 applicants that take the written test. Then you go through the CPAT physical then an oral board interview, and a second interview if you pass the first.

Fortunately I started testing about a year ago when Phoenix and nearby cities were experiencing huge growth and a lot of retirements and most depts. are hiring record numbers.

It is like winning the lottery. Feels so good. Good luck Dave.

[davebeers]

It's like that out here in AZ too. I remember hearing that it was going to take me years to get hired and that there are guys that have been trying forever and I shouldn't even bother. Phoenix usually gets 5000 applicants that take the written test. Then you go through the CPAT physical then an oral board interview, and a second interview if you pass the first.

Fortunately I started testing about a year ago when Phoenix and nearby cities were experiencing huge growth and a lot of retirements and most depts. are hiring record numbers.

It is like winning the lottery. Feels so good. Good luck Dave.
my problem is i did my emt first, but the only day available for nremt testing was also the first day of fire academy. Now here i am 8 months out of school and trying to remember all this information. I did the cpat 2 months ago and got a 7:30 on the physical course...that was the 2nd best time of 110 guys that did it. After i did that i went outside and threw up a couple times, then a guy from Fort myers Beach Fire department came up to me and asked me my name and set me up for an interview. It also helps that the new fire chief of the department also works out at my gym and he used to be a powerlifter.

I've taken 4 practice tests and have score around the 75-77% on all of them. I keep making flashcards of the q's i get wrong and reviewing them. Its all i can do in the time that i have.

[davebeers]

2/17 squats and stuff
weight 270lbs
I took my EMT yesterday and when i was heading home i started feeling sick and getting very hot. My temp was 101 when i got home so i just layed down and relaxed, i ended up dosing off and woke up chivering and my temp was 102! I went ahead and took some advil and sat there burning up, achy all over waiting for it to kick in. It topped off at 102.6(at 103 i was going to call 911), and then i started sweating something fierce. I sweated constantly for 4 hours and when it was done i felt better and had a huge meal and went to bed. Very,very weird. It was like a 24 hour flu, only 18 hours shorter.

This morning
Parallel box squats-i warmed up slowly and methodically to spare my knees
135x5x3
225x3x3
315x3x2
405x3x3
445x3x2
500x3 threw on my belt for this set
550x3 belt+light wrap weight felt light and i was feeling really powerful
600x4!!!!!! belt+medium wrap
I unracked this intending to get a double and i just kept going and the last one was literally all i had in me. This is a huge PR for me, especially since i was pausing each rep on the box!

Speed deads
340x1x12

Front squats
185x5
225x5x5 these completely fried my back and abs out to where i almost dumped the last one forward when coming out of the hole

barbell curls
120x5x3
hammer curls
60x8x2
Abs
incline medicine ball sit-ups with 12lb ball


That took me 3 hours and it was completely worth it, it was the kind of workout and freak strength that i only get about once every 3 months. I'm glad it was today cause my training the past couple weeks has lacked.

Meets coming up:
april 1 APF Jacksonville open- i'll be competing raw in the 275 junior division
april 30th Central Florida Strongman show- silver level but very heavy weights

[Kevin Majoros]

REAL strong box squats man congrats on the PR.

[Matt Meinrod]

awesome squat boss!

[Jay O'Neill]

Nice workout Dave... i remember that test from years ago and the highest score was like 76%...

tough test... you'll do well.

[davebeers]

Nice workout Dave... i remember that test from years ago and the highest score was like 76%...

tough test... you'll do well.
its an evil,evil test. I think 10% of the questions are not even covered in the book. It makes me want to declare shenanigans!
I'm still thinking about some of the questions. There were so many questions about dealing with behaviorial emergencies, probably 8 just on that. How to talk to them, what q's do you ask.....stuff that i had never seen before and wasn't in the curriculum. Well, i should know by the end of next week.

Side note: ouch...my legs and back are sore already

[Jamie McEwan]

Awesome box squats, man. Very impressive!

[davebeers]

1/20 Celebration lifting
weight 270lbs
Today i checked the nremt website and i passed my exam. Good news, looks like i'll start working in 2 weeks. Just in time for spring break

Squats
135x5x3
225x5x2
315x5x2
405x5x4 mild knee pain so i hung it up here

rack deadlifts from 2" above patella(1 pin lower than last week)
405x3
495x3
585x3
675x5
725x5 with belt and straps

[davebeers]

2/22
morning workout
axle clean and press
100x5x3
150x5x3
200x3x3
230x3 cleaned this in one motion with a double overhand

rows
230x6x2

husafel stone(one i found in the pond by my house. est weight 380lbs)
lifted it 5 times, the corners are too jagged to walk with, i need to file them down.


night workout
weight 270lbs

front squats
135x6x3
225x5x2
275x5x2(knees started hurting)
315x5(knees still hurting so i moved on)
In the next couple weeks i want to attempt 400 in the front squat...stay tuned

reverse band deadlifts(lightens weight 110 at bottom, 30 at top) no straps
405x3
495x3
585x3
675x3(might have had 1 more)
755x1(slow and steady) 65lb pr

close grip pulldowns
140x12x3

[Jamie McEwan]

Excellent deads. Congrats on passing your test, man!

[Jay O'Neill]

Congrats Dave....
EMT at spring break.... life must suck for you.... hahaha...

[davebeers]

Congrats Dave....
EMT at spring break.... life must suck for you.... hahaha...
firefighter/emt at spring break :mag:
Not only that but the station i'd be working at is next door to the only gym on the beach.

[davebeers]

2/26
front squats off box
worked up to 315x5 no belt

tire flip
600lberx10flipsx2runs

1400lbx2 flips


2/27
weight 270

squats
135x5
225x5
315x5
405x5
495x5
545x3 with belt(this was gonna be my max set but i was feeling very strong and decided to save my energy and bump up the weight)
575x7 with belt(this was absolute failure..i started to descend for a 8th rep but stopped and came back up since i didn't have a spotter and the pins were low

deads from ground with green bands choked around power rack 250-300lbs at top
135x3
225x3
315x3
405x2
495x2
545x1 with belt. this was around 800lbs at the top and for the first time ever i felt my grip slipping. I really had to pull this one hard and fast or else the bands would have taken me back down to the ground.

I'm getting very excited for my next meet. I think 700,380,700 raw is definitely possible if i can stay healthy and keep adding bodyweight.

[GregMonfredo]

Damn. Extremely impressive as usual.

I'd like to see a video of that 1400lbs tire flip! :)

[Kevin Majoros]

Damn man really heavy lifting, those banded pulls sound brutal.

[davebeers]

Damn. Extremely impressive as usual.

I'd like to see a video of that 1400lbs tire flip! :)
i can get it on video, but my camera won't import the video onto my computer. I'm gonna call the manufacturer today and have them walk me through it.

[davebeers]

3/2
weight 270lbs
took the day off so i could train hard and get some recovery time in. Landscaping in Florida is something else....its nothing like any other job i've had and i've done plenty of construction.
strict standing overhead press
135x5x2
185x3x2
205x2
225x1(pr)

decline press
225x5x2
275x5
315x3
335x3
355x3(more than my flat bench????)

tricep pressdown
whole rack x10x3

wide grip pullups
6x3

[Jamie McEwan]

Decline bench should normally be higher than your flat bench, since the chest is naturally meant to press downwards. That's what I've heard, at least. I don't do declines.

[davebeers]

3/7
weight 271lbs

Had 400mg of caffeine before i went in cause it was 7:00am....stupid me took the caffeine before i ate...more on this dumb mistake later.

Box squats
135x5x2
225x5x2
315x5
405x3
455x3
495x3 added belt
545x3 wraps+belt
600x6 tight wraps+belt(2 rep pr...i'm only glad because it felt light)

I was sweating like crazy at this point and having a hard time catching my breath since i went through all those sets of squats in about 30minutes

Stiff legged deadlifts
405x5
445x5

Couldn't catch my breath and was sweating profusely....went to the bathroom and threw up everything i had for breakfast.

Went to work after this...just got home and i'm sore as hell. Great workout

[Dan Harrison]

That is awesome, Dave. Frickin squatting machine. Can't wait to see some of your event training next week, too.

[davebeers]

3/9
271lbs
tendonitis flared up from my squats a couple days ago....so i've decided to cut out heavy squatting for a couple weeks. I'm pretty convinced i'm conquered the back squat so when i do come back i'll work mostly on front squats.
Forearms were killing me tonight so i taped them up and did some deadlifts

Reverse-band deadlifts
225x3
315x3
405x3
495x3
585x2
650x2
700x3(had 1 more so i called it a day)

I have my final interview with the beach fire department tomorrow.

[Jay O'Neill]

Good luck with your interview Dave. I'm sure you'll get it!

[davebeers]

3/10 more deads
271lbs

rack deads(starting at top of patella) i took small jumps to try to warm up my elbows...its worked as they didn't even bother me.
315x3
365x3
405x3
445x3
495x3
545x3
585x3
635x3
675x3
725x1 belted up for this one
775x1 this was so solid...i was so focused that it literally flew up. Next time i'll go for 850lbs

had my interview this morning...went well but they asked some tough questions that i struggled with. I got a phone call a couple minutes ago from a friend that works at the same department and he said that the hiring board unanimously approved of my hiring....now the decision goes to the chief. He's a good friend of mine so its not a matter of if, but a matter of when i'll get hired.
Can't wait till i get my first paycheck.......i'm gonna buy 50lbs of grassfed beef and fill up my fridge with milk!

[JohnCook]

I wanna use my first post on this board to say that this is a great journal. I just read the whole 15 pages straight through. Keep up the great work Dave!!! Congrats on the new job!!! Sounds like you worked damn hard for it. Congrats!!! :YR:

[JohnCook]

Can't wait till i get my first paycheck.......i'm gonna buy 50lbs of grassfed beef and fill up my fridge with milk!

LOL at the beef and milk.......sounds like something I would do! :D

[GregMonfredo]

You need to start posting videos of your workouts for inspiration to all of us small guys. :BP: :F:


edit: actually, for any sized guy ;)

[Jamie McEwan]

Great work with the interview, Dave. Pretty darn good pulls, too.

[davebeers]

Thanks so much for your encouragement guys...its really awesome to come on here and see all your comments!

I do have a video camera but i can't seem to get the videos from my camera to my computer. When i hook up the camera to the computer it does not recognize the device. I'm gonna eventually call the manufacturer unless someone can help me out.
I've got some funny stuff on my camera including dan harrison and i doing plyos in the hotel staircase the night before monsters of the midwest.

Greg,
I used to be a small guy too....so i know what its like. I was put forward in high school so i was always developing later than the rest of the guys....their voices were cracking in 8th grade......mine started when i was a sophomore!!!!

[patrick w.]

nice rack pulls!

Do you have any meets coming up or do you have to focus on the new job more now?

[GregMonfredo]

Greg,
I used to be a small guy too....so i know what its like. I was put forward in high school so i was always developing later than the rest of the guys....their voices were cracking in 8th grade......mine started when i was a sophomore!!!!

I know how that is. I was the youngest kid in my grade all through school.

Only thing that sucks is, I'm only about 5'5 or 5'6, and gain fat VERY easily, so I can't be as big as I want or else I'll start looking like a meatball! Every time I try to gain weight, I just end up gaining soooo much fat.

[davebeers]

nice rack pulls!

Do you have any meets coming up or do you have to focus on the new job more now?
i might do a meet in jacksonville on the 1st of april.....depending on what happens with the job
From the looks of things i'll be doing a very short orientation and then they're just gonna throw me right in the mix. I'm also gonna be working with a seasoned veteran who is very critical of new guys.....training might take a backseat for a couple weeks. There's also some small strongman meets here in florida in the next couple months....i'll definitely do those if i can get the time off.




2/11 shirted bench
weight 273lbs!!!!

two board bench
225x3
275x3
315x3
335x3
365x3
405x2
to the chest
425x0 poor speed off the chest...i'll get it next week

4 board without shirt
315x3
335x3
365x2

That was it....elbow tendonitis seems to be gone after ibu-profen therapy the last 2 days....looks like squats and deadlifts for tomorrow.

[davebeers]

3/13
weight 270lbs
I was all ready to do implement training but forgot my implements!!!

deadlifts with 250lbs tension at top(green band looped around power rack)
225x3
315x3
405x2
445x2
495x2
520x3(easy, could have gotten 2 more)

Ultra-wide squats
225x5x2(i hate them and won't do them again)

Tire flip
700x10flips
1300x2flips
1300x2flips

[davebeers]

3/14
weight 271lbs

Got the job! I am an official Fort Myers beach fire fighter/EMT. I start in 2 weeks!

Log Clean and press(clean once)
130x5
170x5
220x3
260x2
300x0 (lost it right at the top, not bad for not doing log in months...the clean was in one motion and easy

Farmers holds
240 per hand 22sec, then 30 sec

Farmers deads(no straps)
290 per handx5reps
320 per handx8 reps(all out set)

Saturday i'll be training implements with the clearwater crew and Tom is gonna let me use his mold to make my first stone! I think i'm gonna try to make a 290lber.

[davebeers]

3/15
weight 269lbs( i was helping a friend move today so did lots of heavy lifting)

pressing medley(yolk,axle,log)
thorough warm-up
240 yolk, 240 axle, 260 log
i went through this for 2 sets and both times lost the log right at lockout

240yolk, 240 axle, 310log
yolk was easy, axle was difficult clean but easy press, log was hard clean and no press...not even close

dumbell shoulder press
65lbsx10
75lbsx10
85lbsx10
95lbsx8

yolk and deadlifts tomorrow

[DaneGarreau]

Are you doing the Central Florida show Dave? I think I might be doing it.

[davebeers]

if i can get off work then i'll definitely be there. As you can see i'm training as if i'm doing it. It should be a good show, right downtown too!!

[davebeers]

3/20 events
weight 270lbs

I've been training the past 5 days but nothing too heavy just getting in volume and trying to get my knees back to what they used to be. I found part of my patella tendonitis is due to tight quads so i've been stretching them 3x a day and its helped alot. Yesterday i did 275x5x3 in the front squat with little to no knee pain


Tonight's workout
Axle clean then power jerk for reps(I've stopped using the split jerk cause it was taking me too much time to drop under the weight)
200x5
220x5
230x5(all i had)

Yoke walk
400x200ft
500x200ft
580x200ft x3 runs(wow...talk about cardio)

10 minute break

tire flip
1300lbx2 reps
rest 3 minutes
1300lbsx5 reps in 1 minute!!! Then i layed on the ground for 5 minutes catching my breath.

[Jay Hagadorn]

Great workout Dave, especially the tire.

[davebeers]

thanks jay, i think i can finally add tire flip to the list of events that i'm good at.
I think that makes two total events!!

[davebeers]

3/22
weight 268lbs

good mornings
135x5
225x5
275x5
315x5
added belt
365x4

Snatch grip dead with straps
315x4
405x4
450x4
495x3
545x3
These are great...i'm gonna try to do them more often

reverse bench
bwx6x3

abs
2 sets with 15lb medicine ball

[davebeers]

3/24
weight 270lbs
no-no-no front squats
My goal tonight was to do alot of sets to get used to the weight being on my shoulders and to get my knees nice and warm
135x3
155x3
185x3
205x3
225x3
245x3
275x3
295x3
315x3
335x2 i didn't have the back strength to stay upright on the third one and i dumped it forward

Leg Press(shoulder width stance)
7plates per sidex10setsx10reps
I really felt these in the quads and the last couple sets were difficult.

The best news from tonights squat session was little to no knee pain!!!! It had been 3 months since my knees felt this good....very exciting!
Tomorrow is some light overhead and heavy benching. Starting my new job on tuesday so i'll be working up a new training schedule this weekend.

[Dan Harrison]

That's good that your knees don't hurt. And surprising, because front squats are pretty hard on the quads and knees! Don't stress about dumping the weight forward..it's not always a back strength issue. Gotta squat down slowly because if you dive bomb the reps, the bar will yank right out of your grip and drop forward. Gotta keep the bar against your throat and the elbows HIGH. That's what Louie told me. I think doing them in weightlifting shoes if you can will be good, too. That's what I'm gonna do from now on.

[davebeers]

yeah....i gotta get them knees better so i can start doing behind-the-neck jerks again...i wanna take a shot at 365lbs

[GregMonfredo]

What are no-no-no squats?

[Dan Harrison]

What are no-no-no squats?

No belt, no wraps, no spotters. Don't you read MILO, hippy?!?

[GregMonfredo]

Haha, I guess I missed that one.

[Patrick McGuffin]

Don't you read MILO, hippy?!?

Oh!!!! Bam!! Youve been told.

[Nicolette L.]

How are those knees doing?

[davebeers]

march 31st deads n stuff
weight 267lbs
its been a busy week of orientation at work and training has been put on the back burner but it was probably a well needed break. Got a side job on a casino boat as an emt/security making about $24 an hour......that's gonna buy alot of grassfed beef and milk!

front squats
worked up to 315x3x3 no belt

snatch grip deads(index finger 3" outside of rings)
315x3
405x3
445x4
500x3
550x3
580x3..and a huge PR!!

pulldowns supersetted with face pulls
4 sets x 10 reps each

[davebeers]

4/2 squatzilla returns!
weight 267lbs
I'm proud to announce that my patellar tendonitis has almost completely subsided. A steady dose of front squats and sled pulls has healed me up. I concluded that my quads were too tight and too weak to stabilize my patella...thus leading to the tendonitis. Today was the first day i've squatted heavy and had no pain!


My training partner has a photographer come in today and get some pics of us throughout our workout...when i get the pics later this week i'll post them.
wide stance parallel box squats out of monolift
135x3x2
225x3x2
315x3x2 added a pair of briefs
405x2 added belt
500x2
550x2
600x1 this was so easy it was crazy...i was tempted to go for 650 but i didn't want to push it my first week back squatting heavy. i've never got 600 without wraps. I think 700 in briefs and a belt is possible in a couple months.

700 did a walkout and held for 10seconds

tire flip 1200lb tire
3 easy flips

box jump 48"x1jump

close stance high bar good mornings
225x5x3

sled drags
300lbsx300ft
550lbsx300ft....and i was finished!

My legs are rubber right now....3 hours later.


My work schedule is very weird and will make training everyday almost impossible. I'll be doing about 4days a week with the occasional light day.
Wednesday i do a 24hr shift after which i go directly to the casino boat for a 15 hour shift...that's one long ass day!

Oh, and i got my first fire this friday! It was a shrimp boat fire and it was incredible how daring and crazy and yet still very calculated and organized these guys are! Its the most dangerous kind of fire because of the confined space, running generators, and hazards such as on board propane tanks and gallon jugs of battery acid laying on the floor. They put it out no problem while i ventilated from on the deck with a fan....we were cleaned up and out of there in 3 hours.

Dang..that was a long ass post

[Dan Harrison]

http://www.marybethart.com/images/Fireman2.jpg

Real proud of you, man. Good work putting the fire and and may God's protection be with you whenever that bell rings.


Your squats are always impressive, buddy.

[davebeers]

http://www.marybethart.com/images/Fireman2.jpg

Real proud of you, man. Good work putting the fire and and may God's protection be with you whenever that bell rings.


Your squats are always impressive, buddy.
Just doing my job! I can't believe i get paid....the way that kids looked at me that day when i was in uniform almost brought tears to my eyes. We don't get many fires so it was nice to start off my career with a good one

nice squats but now i gotta work on getting harrison pressing power!

[DaneGarreau]

Nice snatch grip deads man. I love doing those.

Not sure if you read the anvil or not, but the Central FL show has been canceled.

[davebeers]

Yeah...i just saw that yesterday. That's ok because it fell on a work day anyway.
I'm excited about Tom's contest in may

[davebeers]

4/4 pressing
weight 268lbs
started with sled to warm up knees
300lbsx200ftx3sets

Push press
135x3
185x3
225x3
275x3
295x3 hell ya!!!
315x1 i added a belt on this set and that thing flew up easy....in hindsight i should have doubled it.
335x0 actually went for it 2x before reracking it
335x0 ditto on this one except on the second attempt when i dipped under it the weight took me to the ground on one knee......i did lock that mother out though!!! I had it locked out but could not do a 335lb lunge with it.
335x0 went for it twice...and this time it wasn't close...my tri's were fried at this point

tricep pressdowns
whole stackx8x5

close grip pullups(palms facing each other)
14 reps
8 reps
5 reps

hammer curls
65lbsx10x3


great workout...huge overhead pr and i know 335 will be there next time. Next heavy overhead workout will be behind the neck jerk and i'll get 365lbs.

[craig kruse]

nice strong overhead work. very impressive

[Dan Harrison]

Yeah man, good work. If you don't behind neck jerk 365 then no more snuggle time for a month. I know you can get that weight! I give you the Harrison blessing! Don't worry about me "catching up" with your squats. You are a 20 year old freak and are way stronger than I was at 20. Difference between you and me is that you actually have a life...I won't date anybody and aside from training and eating, all I usually do is sit home and grow. Oh well. It's worth the sacrifice.

I expect to hear of you nailing 365 soon.

[Patrick McGuffin]

Difference between you and me is that you actually have a life...I won't date anybody and aside from training and eating, all I usually do is sit home and grow. Oh well. It's worth the sacrifice.

Hahah that sounds like me.

[Jamie McEwan]

Great overheads, man!

[davebeers]

wow...its been a while since i've updated my journal...i've only worked out 2x this past week...i was working alot. work is awesome..i love it! My new workout schedule will be two days on and one day off. The day i'm working will be the day off. There's a bunch of meatheads at my fire department so they totally understand me eating all day.

4/12
weight 269lbs

speed deadlifts
315x1x8
365x1x3
405x1x3

no-no-no front squats
Up to today i would cut my front squats at parallel..today i went all the way down and found there is a distinct advantage in going down as there is a nice recoil effect out of the hole
225x3
275x3
315x2
365x1 huge pr!
385x1 another! I'm almost to my goal of 400lbs..in hindsight i should have gone for it tonight

Barbell rows
225x6 strict
275x5 strict
315x5 loose form
365x3 looser
385x3 sloppy and everything i had in me
500x0 dan can do it so i can too right?....NOT!! i could barely budge it
Herefore i declare Dan the King of the Rows!!!


Tomorrow is upper body day. I'm gonna take some dumbbells out the back of the gym and try some 1-arm dumbbell presses and snatches. First time doing dumbbell snatches...ever.
Getting really psyched for Chad's contest in July!

[Matt Meinrod]

Good workout! why do you think your back squat is ungodly huge, but your front squat is pedestrian (in comparison)? Good stuff on the DB Press and Snatches!!!

[Patrick McGuffin]

Holy cow nice front squat! Next time I front squat I will go all the way down and see if I cant hit some prs. (that wont be hard I have only done frt squats a couple times lol). You only work once every three days?

[Kyle]

Most paid firefighters/EMS personnel anywhere work on a 24/72 shift. Basically they are on for 24 hours and then off for 72 hours. No, hours don't get much better than that. When you combine it with the fact that you aren't constantly running calls, it becomes really sweet.

Nice lifting Dave.

[Alex Devenyi]

Those are some awesome front squats bro :eek:

[davebeers]

Good workout! why do you think your back squat is ungodly huge, but your front squat is pedestrian (in comparison)? Good stuff on the DB Press and Snatches!!!
I've trained back squats very hard and consistent for years.....i just started front squats in the last 3-4 months. As a powerlifter quad training would often take the backburner as the posterior chain is more important for wide stance power squatting...however strongman is very quad dominant as often weight is in front of you and not perfectly balanced on your back.

[davebeers]

Most paid firefighters/EMS personnel anywhere work on a 24/72 shift. Basically they are on for 24 hours and then off for 72 hours. No, hours don't get much better than that. When you combine it with the fact that you aren't constantly running calls, it becomes really sweet.

Nice lifting Dave.
yes...its pretty sweet. Last shift we had 1 call the whole 24 hours. I slept about 12 hours that day and night and ate all day....very good for recovery.

[davebeers]

4/13
weight 267lbs
Well..today was supposed to be upper body but when i walked into the gym the powerlifter were just getting warmed up to squat so i jumped in with them.

Power squats to parallel box
135x3
225x3 added briefs
315x3
405x3
495x3 added belt
545x2
585x2
650x1 with wraps..sort of lost it at the top and went into the rack i was locking out..the guys said my speed was great but just went off balance..probably due to not being used to the heel on the OL shoes
650x0 got about half-way up and either lost steam or gave up...i can't remember which

Sled drags
400lbsx300ftx2

Tire flip
1300lber x 4 flips

box jumps onto gym counter(45in or so..its right at my belly button)
1 on video...video coming soon
then i did 4 in a row

Seated shoulder press
135x5
185x5
205x3 and i was done


The ultimate highlight of the night was 175lb 21 year old mason flipping the 1300lb tire!!!! IT WAS FREAKING AWESOME!! So then we set up to get him on video doing it again. He gets it to his knee and starts pushing and it gets out of control and falls on him crushing his knee...much like the terrible Todd Siepel accident at nationals. We were all freaked out and i thought we were about to head to the hospital....luckily he young and limber and just limped it off. He'll probably wake up to a nice bruise on his thigh.
Both videos will be coming soon!!! Tomorrow is an off day as i work...then saturday is heavy benching.

[Rus Mandery]

yes...its pretty sweet. Last shift we had 1 call the whole 24 hours. I slept about 12 hours that day and night and ate all day....very good for recovery.


AAARRRRRGGHHH! I haven't had a day like that at my volunteer station in months!

[davebeers]

ahhhh!!! i think i screwed up some karma or something....yesterday we had 16 calls at the station. Then this morning at 5:30 am we had to go hide 6000 easter eggs for the kids of the island to hunt down. So this mornings bench workout sucked
4/15 bench
weight 266lbs
i was very tired this morning and also had some tendonitis flairing up from the heavy squats 2 days ago...i did what i could

Bench
135x5x3
225x3
Shirted up
275x3 to 2 board
315x3 to 2 board
275lbs+ doubled minis(450lbs at top) x3 to 2 board

That was all she wrote for me...my forearms hurt and i was tired but i didn't want to push it and get hurt. I came home and took a nap and feel much better now. I guess if i was a real champion i would have pushed through the pain :rolleyes:

Tomorrow is rest...monday is work...tuesday is upper body..wednesday lower body

[davebeers]

4/19
weight 265lbs
Its been a busy couple days but i've also got the opportunity to scoop up a bunch of overtime which is going towards the beef and milk fund! My new focus will be eating as it seems my metabolism is out of control since i've started back up eating 7 meals a day. I'm averaging 7000 calories a day and am currently losing weight.

Morning workout
Power snatches
95x3
135x3
155x2
185x1
205x1
225x1 Awesome!! I think i like these

Sled drag
I hooked the chain in my belt
Forward drag 300lbsx300ftx3
Backward drag 300lbsx300ftx3

Just enough this morning to get a pump and break a sweat...a good sweat. Tonight i'll try some heavy legs using the safety squat bar since my elbow tendonitis is flaring up.

[davebeers]

4/19 night workout
weight 267lbs

Safety squat bar box squats
135x5
225x3
275x3
315x3
365x3 added belt
405x3 had 1 or two more in me...but knees were feeling great and i desperately want to stay healthy

deadlifts
315x1
405x1
455x1
495x1
545x1 added belt
615x3 good set, might have gotten one more but i was already seeing stars on that 3rd rep as i'm not accustomed to doing reps in the deadlift...i've got a sick back pump right now..i love it!!

did some abs and get the heck out of there. Got my sights on Tom's contest here in Florida and then up to indiana to get my ass kicked at another pro-am.

[davebeers]

4/22 heavy bench
weight 267

raw 2 board bench press
225x5
275x5
295x5
315x3

Shirted full range bench with chains(65lbs at top,40lbs at bottom)
275lbs+chains 3 reps but couldn't touch
315lbs+chains no touch and couldn't press
365lbs+chains touch but no press
385lbs+chains(got a great negative!!)

I'm ordering a new shirt....my 6 year old hand-me-down denim is too small and has no stretch in it anymore. I'm ordering a rage x next week.

Squats and deads monday

[craig kruse]

how often do you do full PL meets? I am assuming you do because of the guys you train with and using squat suit and bench shirt.
what wt. do you compete at

craig

[davebeers]

how often do you do full PL meets? I am assuming you do because of the guys you train with and using squat suit and bench shirt.
what wt. do you compete at

craig
i do a full meet whenever there's one within 200 miles of my home and i usually compete in the 275lbs class. I don't lose weight for a contest...ever...ever ever.
My next PL meet is in august in my home gym then i'm gonna hit the jacksonville open in full gear and try to qualify for the wpo

[davebeers]

4/24 squats
weight 261lbs

front squats
135x2
225x3
275x3 added belt
315x3
365x2
405x1 Huge PR and one my goals for 2006! I had more in me too!

deadlifts from pins(4" higher than regular deadlift)
405x3
495x3
550x3
585x2

those were tough and basically a stiff-legged deadlift....once again i have to give props to Dan-the-man harrison for being able to do a double with 700lbs at this same height....he's a beast.

[davebeers]

4/28 squats
weight 261lbs
front squats
135x2
185x2
225x2
275x2
315x1
365x1 added belt
405x1 came up fairly easy
425x1 difficult but got it (another pr!)
440x0 walked this one out and got off balance and ended up on my heels....the bar then proceeded to cut off the blood supply to my brain and i came very close to passing out. I barely got the bar back into the rack when i started shaking alot uncontrollably much like a seizure. It was very scary and i sat down for a couple minues to catch my composure.

deadlifts from 2nd pin(right below knees)
405x3
445x3
500x3
545x3
600x3
650x1 everything i had in me



Good news is that i'm gonna start working with an olympic lifter in the area. He's only 150lbs and snatches around 280 and clean and presses mid 3's. I wanna learn the snatch and perfect the jerk to sub for my poor pressing power.

[Alex Carter]

sorry to hear that bout f/s but nice weight ur usin.

[Matt Meinrod]

Dave are you losing weight? Thought you were headed towards 280!?

Great squatting man, everytime I read your stuff it's motivating.

Also, definitely work with your Olympic Lifting buddy. Not only will it make you a better strongman, it'll make you a better athlete. Good stuff!!

[Cory Strack]

Dave i have a friend that her parents own a condo in Ft Myers. If we were down there, would it be possible to get in a session or 2 with you? It wont be until at least august, and i know you work like crazy but i'm just looking towards the future haha.

[davebeers]

Matt,
I was gaining weight too quickly and it wasn't quality weight so i backed down and am gonna do it slowly this time. The new job helped shed some pounds too!

Cory,
Let me know when you're coming! I'm always looking for guys to train with!

[davebeers]

5/1
weight 262lbs

It was tough getting motivated tonight since i worked about 36 hours in a row the past 2 days. i had a regular work day and then got sent out to some brush fires that burned up about 2000 acres outside the city. I was pretty worn out come this morning and it took a couple hours to get up and get all the kinks out. Took 800mg caffeine before my workout tonight to get going.
I work tomorrow and the next day....about 40 hours....i'm turning around and buying a log, sled, some stone molds, and 50lbs of grassfed beef with all that overtime money!!!


front squats
135x5
225x5
275x5
315x5 added belt
365x5 wow this was more cardio than anything!

Next week i'm gonna wrap my knees and go for a front squat single with 450lbs....my new year end goal will be 500lbs
Deads from floor
495x2
550x2
585x2 added belt
630x2 hit an ammonia cap before this one cause i was drained at this point.



Not working out again till saturday when i'll be going to a hands on bench seminar with bill crawford(high 700lb bencher) Then i'm gonna do some implement training on sunday

[davebeers]

5/2
weight 261lbs

Push-jerk
135x3
185x3
225x3
245x3
275x3
295x3
320x5 Huge pr!! I was actually able to control the weight as it come down after every rep instead of dropping it like i used to. Also, the weight is starting to feel lighter in my hands and when its resting on my chest...most likely from all the heavy front squats lately.

Rows
275x8
315x8x2

[Dan Harrison]

Also, the weight is starting to feel lighter in my hands and when its resting on my chest...most likely from all the heavy front squats lately.



Exactly.

Good pressing. Very good.

[davebeers]

5/6 Bradenton Bench Seminar
weight 262lbs

Bill Crawford(#2 bencher at the arnold) did a bench seminar in bradenton and my whole PL crew was there and 6 out of 7 of us set PR's in the bench.


we warmed up and he did some technique work with us and then we got right into it. He would talk us through every rep and periodically yell at us when we screwed up.

405x1 i almost had the second rep of this
425x1 this was a pr and almost had a second rep
455x0 close but nada...but i will get this soon.

We had a guy who's pr is 405 bench an easy 455 and then almost his 500lbs. It was nuts...all of us are all psyched up and ready to train hard again.

[Steve Ryan]

What type of tips did he give you guys, can you share any of them with us? Sounds cool.

[Dan Harrison]

Did you do that 425 without a cheater shirt? If so, then we are getting married. :BP:

[craig kruse]

with your background in powerlifting, when do you work front squats into your workout? Have you seen a difference in your overhead since incorporating them into your routine?

craig

[davebeers]

Steve Ryan --What type of tips did he give you guys, can you share any of them with us? Sounds cool.
most of the tips were how to stay tight and how to set up properly...alot of them are hard to explain. he also went into bar path and bar drift.


Did you do that 425 without a cheater shirt? If so, then we are getting married.
Yes it was with a cheater shirt...but stayed tuned for a 400lb raw bench which i feel is just on the horizon


with your background in powerlifting, when do you work front squats into your workout? Have you seen a difference in your overhead since incorporating them into your routine?

I post all of my workouts on here...so if you don't see it i didn't do it. For the past couple weeks i've done front squats as a replacement to back squats. My push-jerk has greatly improved while my strict press is still going up very slowly. I'll be slowly working in back squats as my body allows.

Though i'm big into raw lifting i think i might venture into equipped lifting in the near future. we'll see.

[davebeers]

5/9
weight 262lbs

I started off the night pissed off cause i couldn't find my chucks.....so i ended up having to power squat in my olympic lifting shoes which was very difficult with the raised heel. I kept falling foward on every rep.

Power squats
135x3
225x3
275x5
315x3
405x5 added belt
445x5 belt
500x8 fell forward on every rep and ended up good morning..ing most of these reps which put alot of strain on my hamstrings. I decided to hang it up and wait till i get my chucks back. The weight felt light on my back...in a couple weeks i'm gonna get in my chucks,wrap my kness and give 670 a whirl

deadlifts from floor
405x3
495x3
600x3 (no belt..i was going for 6)
650x1 (belted up and it came up pretty easy so i decided to go for a pr)
680x0 almost made it to my knees before it stalled and i dropped it.


I found i have a bad habit of letting the weight come out from my body, sometimes in excess of 6". I really need to break this habit if i'm gonna break 700lbs.


Tire flip
600lbsx14 reps
1100x1

sled drags
400lbsx200ftx4runs

[davebeers]

5/10 ahhh...presses
weight 262lbs

strict standing press
135x3
185x5
205x3
225x1 added belt and wraps(pr by the way)
230x1 Another pr...fought this one for about 30 seconds

power jerk
I've abandoned the split jerk and now just drop into a squat stance instead and it feels much better, especially with the quad strength that front squats have given me
245x8
275x6
295x6
I was tempted to go up in weight but my elbows were starting to bother me and my legs were very sore from the day before so i cut this one short.

tricep pressdowns
220lbsx10repsx4sets

Got in there and got it done...30 minute workout and today i'm sore everywhere......no more heavy lifting till saturday.

[Chris Bartley]

I found i have a bad habit of letting the weight come out from my body, sometimes in excess of 6". I really need to break this habit if i'm gonna break 700lbs.


i have this problem when the weight gets above 600. it jumps out in front of me and its a fight to get it back on my heels for the entire pull. im not sure how to go about fixing it, either

[Cory Strack]

On the DL, when it gets out in front of you like that are you rounding over? You may need to keep your head up and try to "throw" you head through as you come up. Also try starting the bar closer to your legs, but not too close as this will push the bar away as you drop into your starting position. I've also found that a reason the bar gets out in front is from dropping too low in the start, which willcause your body to go too far behind the bar.

The power jerk without the split is what i do as well, i've found it's more efficient for me and doesnt require as much skill as the forward split. Plus some contests dont allow a split jerk. For me, i was getting almost into a full split jerk as weights got heavier, but with the other type i found that my leg drive was maximized and i could get under if more often. You're a strong dude, i'm on my way back down towards your weight and i hope to build on my strength by the tgime i get there.

[davebeers]

Cory,
Thanks for the help on the deadlift...i'm gonna have to make a conscious effort to keep the bar closer when i'm working with the lighter weights and hopefully it'll stick when i come back to max out.

I'm becoming less and less concerned about increasing my bodyweight as i've found that simply working out smarter and more instinctfully has led me to some recent strength gains.My press has finally entered the realm of respectable so i'll no longer be emarrassed at contests. Only when my gains start to slow will i focus on gaining more weight. Well, i'm taking in 7000 calories a day currently just maintaining my weight so gaining weight right now would require a second job.

[davebeers]

5/18 mini-meet
weight 258lbs

today i did some of the events i will be doing at the florida show next week

Log press 250lbsx4 reps in 60 seconds...i actually only took 45seconds to run out of gas


Then i threw up for a couple minutes

Yolk 700lbsx50ft 6.32 seconds
Did another run about the same speed and got it on video

Farmers walk 275lbsx100ft wiith turn....23 seconds
rested about 2 minutes
farmers deadlift 330lbs per handx4 reps..this was with olympic shoes on which put me at a disadvantage



Been a long time since i've done events and i'm the strongest implement wise i've ever been. I'm expecially amazed at how light the yolk felt.


Videos of yolk and farmers soon

[davebeers]

right click and go to "save target as"

[Chris Bartley]

hey dave where do you start the bar in relation to your feet/shins when deadlifting? eg near your shins, midway, blah blah?

i found if i start the bar a little bit off, more towards my toes, i have a lot easier time keeping the weight on my heels.

[Dan Harrison]

Yes!!!!!!! Speed demon.

[GregMonfredo]

I don't even think I can go that fast without 700lbs on my back!

[davebeers]

Chris,
I think i keep the bar too close to me and that's why it always gets away from me. I'm gonna start trying to pull with the bar at my toes


Here's the farmers video...i finished 100ft with a turn in 23 seconds

[GregMonfredo]

Keep up the good work

And we won't get mad or anything if you post videos of your squats and deadlifts every once in a while ;)

[Jay Hagadorn]

Dave-

Good job man! You are lookin' fast on the yoke and farmers...

[davebeers]

i just got the camera yesterday so there's gonna be lots of videos.

Also, there some big news on the horizon as far as training facilities goes....but more on that when it happens next week.

[barabas47]

Nice job with the yoke. It almost looked like you went flying at the end towards the wall with too much speed.
Are you going to be in the heavyweights next weekend?

[DaneGarreau]

Nice job Dave. Good luck at the contest.

[davebeers]

Nice job with the yoke. It almost looked like you went flying at the end towards the wall with too much speed.
Are you going to be in the heavyweights next weekend?
you i did a little crawl up the wall.
I will be there as a heavyweight if i can get someone to work my shift at the department. I had it all worked out till yesterday when they switched my shift and now i have to scramble to find someone to cover for me.

[barabas47]

I hope you get it all worked out. I'm hoping this will be a good fun show with some impressive numbers

[davebeers]

I hope you get it all worked out. I'm hoping this will be a good fun show with some impressive numbers
Ok, i got someone to cover me so i'm good to go.
Its gonna be a nice heavyweight battle! Barabus, Were you the ripped guy who stripped down to his under-armor before the stones??? If so, i think i remember that that was your first contest.

There will be no middleweight class, so Trent Nelson and i will be moved to heavyweights and that will make 4 in the heavy class.

[barabas47]

yeah, i was the guy loading the stones in compression shorts. Some people never learn. Hope you were not too traumatized from that. I don;t think some people recovered for a few weeks.
I'm looking forward to it. Have yet to train in 90+ weather. Should be fun

[davebeers]

yeah, i was the guy loading the stones in compression shorts. Some people never learn. Hope you were not too traumatized from that. I don;t think some people recovered for a few weeks.
I'm looking forward to it. Have yet to train in 90+ weather. Should be fun
You'll be fine...its not gonna get hot down here for another month or so. Also, my family's gonna have a cooler with drinks, pedialite, sandwiches, fruit, and of course brownies if you need a pick-me up

[davebeers]

575x5 raw off the box from tonights workout

Last rep was ugly but the rest looked pretty good.

[davebeers]

5/22 squats'n'stuff
weight 254lbs??? Down from 270lbs a month ago...i don't know how or why seeing as how my calories are still at 7k a day. My strength is still going up so i'm not too worried

box squats
135x3
225x3
315x3
405x3
445x3
495x3
575lbsx5(our 45lbs plates are 1lb heavy so i factored this in)

pull-ups(palms facing in)
bw+25x8
bw+45lbsx8
bw+90lbsx4

rows
315lbsx8x3


A big congrats goes out to my fiance brianne who came in tonight and hit a huge pr for her......she did standing overhead dumbbell presses with the 25's for 5 reps. Then, she went over to the barbell and did 55lbs overhead for another 5 reps. She has alot of potential if she can get serious and get in the right mindset in the gym. I tried smacking her on the back before her set and she definitely didn't like that! Oh well, whatever gets her pissed off!

[Ben Booker]

Dang, great job on the 575x5 that is crazy bro. I need to work on my pull ups. That is awesome that you can do that many with that much extra weight.

[davebeers]

5/25 squats and deads
weight 265lbs...i've been sleeping and eating the last 2 days...and that's it


front squats
135x3
225x3
275x3
315x3
365x3 added belt
405x1 pushed hard on the first one and let out some serious gas and it threw me off bad and i dumped the second one. Had the strength but lost my focus from almost blowing an o-ring

deads from floor
315x3
405x3
495x3
550x7 no belt but had straps on
600x6 no belt but with straps and crazy intensity...had another in me but wanted to save it for the comp in 2 days

That was it, that last set took alot of effort and wind to get through but i nailed it.


Tomorrow i rest and saturday is the comp.

A big congrats to my gf who almost did a pull-up the other night...she was literally inches away and i know she'll get it soon. She's stronger than she thinks....but then again all of us are.

[Jay Hagadorn]

405x1 pushed hard on the first one and let out some serious gas and it threw me off bad and i dumped the second one. Had the strength but lost my focus from almost blowing an o-ring



Good workout Dave. That made me laugh...

[Dan Harrison]

Dude, you did a heavy deadlift for reps 2 days before your contest?

http://masklinnscans.free.fr/4chan/retard.jpg

Love ya man and good luck this weekend.

Truly,

Dan

[davebeers]

just trying to stay loose....i kept a rep in the tank and feel pretty good this morning.

[craig kruse]

where are you competing this weekend?
good luck

[davebeers]

where are you competing this weekend?
good luck
Clearwater, Fl... Its a fairly heavy silver level show

[davebeers]

5/26 light benching and stretching
weight 264lbs


bench press
135x5
185x3
225x3
275x3
315x3
335x3

2 board press
225x3
225+doubled mini'sx3

Then i did lots of stretching at home....especially the hammies as they've been very tight lately.

[davebeers]

ahhhh....i'm sore everywhere

[craig kruse]

looks like you had a good contest. nice job

how far are you from boca raton? Ebay has about 1000# of olympic weights for sale for $99

[davebeers]

Well, it was a good contest saturday and i took 1st place but i had a good performance for myself and that's what matters. Steady gradual improvement is all i'm looking for.
I went harrison on those stones getting all 4 in a decent time and i feel as if i could have gotten another. The heaviest was a 15lb pr. and i feel like i had a 360 in me.
Josh offered to give me his 330 stone to train with....what a nice guy!!!

I've been pretty stiff the past couple days and have been doing light "pump up" workouts 2x a day to try to chase away the stiffness. Last night was my first real workout since the show

5/31 pressing
weight 263lbs

push-jerk(i did these with only 1-2 min rest when i usually take 5 min)
135x5
185x5
225x5x2
275x3
295x3
315x1
Then i tried to strict press 225 to no avail

one-arm standing dumbbell strict press
60lbsx8 each arm
70lbsx8 each arm
80lbsx8 each arm
90lbsx5 with right
x3 with left

Tricep pushdowns
whole rackx8x2
drop set from whole rack down to 50lbs

Squats tonight

[DaneGarreau]

Great job at the contest Dave. That OHP is looking pretty good lately.

[davebeers]

6/1 everything else
weight 263lbs

power squats
225x5x2
225x3
315x3
405x3 added belt
495x3
545x3
Simple enough...next came the hard part

Front squats
225x5x2
275x5 added belt
315x5x5 holy mama this was tough mentally

deadlifts off 100lb plate(4")
315x3 left shoulder was hurting
405x2 still hurting so i decided to stop...deadlifting is the only thing hurting the shoulder so i'll lay off deadlifting for a couple weeks while still hitting lats and traps hard

weighted pull-ups supersetted with high rep face-pulls
bw+25x8 then 20 face pulls
20 face pulls then bw+45x8reps
20 face pulls then bw+90lbsx5 reps and held last one at top for 15seconds

The best part of this was the looks i was getting for actually being able to pull up my big ass with all that weight strapped around me.

It was a killer workout, especially the pull-ups. I'll be working for the next 5 days straight so i'll be doing mostly light stuff at the station

[davebeers]

me doing stones harrison style at the florida show



The pic with willy absolutely disgusts me....i'm ashamed to have made him make such a face. I'll never embarass myself on stones again.

[Ben Booker]

That looks like a realy wide stance on the first pic?

Great job on your workouts.

[Joe Holland]

nice stuff dude. glad to see someone my age doing well. what fed do you compete in for pling? you seem crazy to be doing so much shit at once! pling, strong man, plus all the other crazy stuff. mad props.

[davebeers]

nice stuff dude. glad to see someone my age doing well. what fed do you compete in for pling? you seem crazy to be doing so much shit at once! pling, strong man, plus all the other crazy stuff. mad props.
i compete in the apa...simple because they're the only fed in the area that's any good.
My gym will be hosting APA nationals on September 2nd here in Fort Myers. There's gonna be a big guest bencher and i can't tell you who but he'll put up 800+.


Oh and Ben my stance is only that wide cause i was just lapping the stone...i bring it in when i place it on the platform.

[Ben Booker]

i compete in the apa...simple because they're the only fed in the area that's any good.
My gym will be hosting APA nationals on September 2nd here in Fort Myers. There's gonna be a big guest bencher and i can't tell you who but he'll put up 800+.


Oh and Ben my stance is only that wide cause i was just lapping the stone...i bring it in when i place it on the platform.

I see, if I took a pic of myself lapping it would prob look similar.

[Josh Kamins]

I know you're another advocate of box squats for helping with power. When I did them for PL I always did wide stance, wore briefs, etc. I've since moved my stance in a little bit now that I'm trying to switch towards strongman, its still wider than shoulder... I'd say each foot a couple inches inside the power rack. Anyway, do you find a place for briefs in strongman training to protect the hips or since the bottom end raw power is more important than PL then no....?

[davebeers]

I know you're another advocate of box squats for helping with power. When I did them for PL I always did wide stance, wore briefs, etc. I've since moved my stance in a little bit now that I'm trying to switch towards strongman, its still wider than shoulder... I'd say each foot a couple inches inside the power rack. Anyway, do you find a place for briefs in strongman training to protect the hips or since the bottom end raw power is more important than PL then no....?
i don't wear briefs mainly since i've never felt the need for hip support when squattin wide.
Since i've switched my focus to front squats my implement training has gone much better and my stone+log has gone up dramatically.