Mike McConnell's Journal Training

[Mike McConnell]

Ah, made it.

A short note here. I'm 5'8" @ 182lbs. Lifted weights for 21 years. Quit for 3 years to do other things and got back into the game on June 14, 2005 at a bodyweight of 150lbs. Planned strongman event to compete will come this May 2006 in Albuquerque, NM. I contacted Clay Edgin a few weeks ago and gotten to know him. At least I know where I can go if I want to drop in and work myself over to death. That's a 3+ hour drive to his place.

Here's a copy of my journal that I started elsewhere....it's not too long...just enough to get this thing going for y'all to read and start contributing regularly here.

Lots of strongman competitors and info here. A great source to read and learn.

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Tuesday, November 29, 2005
Journal #5

For an inkling of a moment I nearly convinced myself not to workout today but the better half of me brushed off that silly notion. And so I semi-dragged myself into Sun World gym to start on my legs, cleans, and shoulder workouts. As always, I'm wary about my lower back. Even on leg presses.

Leg press with 45lb plate: No plate x 10, 2 plates x 10, 4 x 10, 6 x 10, 8 x 10, 10 x 10. The last one was tough. I thought I'd black out for a moment. After the first 3 sets my lower back started to tightened and so I did legs raises and scissor kicks prior to doing the next set. This has done wonders to my lower back. Continued to do these legs raises and kicks afterwards, too, whenever I feel my lower back start to feel tight when leg workouts are involved. The next three sets were partial leg presses at 1/2 presses.

1/2 leg presses with 45lb plate: 12 plates x 10, 14 x 10, 16 x 10. Stopped for now. Will keep increasing later on. Will try and start doing squats soon and keep in mind my lower back. My shoulders are a problem where they need to be stretched just so that I can hold the bar on my shoulders without much tension or strain. I learned that I need to do rows and pulldowns just to warm up and get my shoulders more limbered.

Next was the cleans. I was already tired from doing leg presses but figured I needed to start doing cleans someday and today was it.

Cleans: 135 x 10, 155 x 3, 185 x 2. The 185 felt fine, I know I easily could do more and complete the three reps for 185. Probably had it in me to do 205 for one or two reps. Next time I'll do cleans first, then leg presses or squats.

Overhead press (no push press): 85 x 3, 105 x 3, 135 x 3, 155 x 3, 175 x 3, 195 x 1, 205 x 1, 135 x 30.

Cable rows: 100lbs x 10, 200 x 10, 250 x 6

Dumbell rows: 45 x 10, 75 x 10, 90 x 10.

Standing calve raises on machine: 200 x 10, 300 x 10, 400 x 10, 500 x 10, 600 x 10. Did the whole freakin weight. It has only 600 lbs. Geez. Did stretches where my feet would go below parallel and raise them upward giving it a good range and stretching for all weights involved.

Viking press (machine) with handle bars whose ends face towards you at a slightly wider than shoulders' width: 100 x 10, 200 x 10, 300 x 7 . 300lbs is all it got, too. Geez.

I know I'm going to be sore tomorrow.

If ya'll are wondering...no, I have never taken steroids or strength supplements in my entire life. All this is nothing but blood and gut workouts, au naturel. As it should be for all strongman and strongwoman competitors.

My bodyweight is now at 182 lbs. A gain of 7 pounds over the past two weeks. Twenty three pounds to go til I reach 205 lbs for the May 2006 strongman competition for the 200lbs and under category. When I reach 205 I plan to bring it down to 199/200 a few days before the contest starts.

A little history. I started my workouts 5 months ago (June 14, 2005) after a 3 year layoff where I worked out with the weights for 21 years. My weight was about 150 lbs when I started 5 months ago. This was my normal weight for a long, long time. I did weigh about 160lbs right before I quit 3 years ago. Right now, I essentially gained 30+ pounds so far in the past 5 months, or on average, 6lbs a month. Contest time will be 6 months away. So, that leaves me with to gain 23 pounds within a 4 to 5 month time frame....giving me time to improve my strength at 205 lbs before reducing it to 200lbs at contest tim in May 2006.

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Monday, November 28, 2005
Journal #4

A moderate day today. Did a personal best on my bench press, though.

Need to do better on my dumbell curls but I've moved my starting curls at 35lbs instead of 25lbs as a warmup.

dumbell curls: 35lbs x 15, 45 x 10, 55 x 6

bench press: 135 x 3, 185 x 3, 225 x 3, 275 x 3, 315 x 1, 335 x 1, 340 x 1 (PR), 225 x 9 (narrow grip with pause and press).

Barbell curls: 65 x 6, 85 x 6, 105 x 6, 135 x 7, 155 x 2, 65 x 10 (extended arm curls)

Incline barbell press. Did this today but this where it can give me shoulder problems on the left side. Bar x 10, 135 x 6, 185 x6. Felt ok. No real pressure on my left shoulder. My shoulder has gotten much better over the past 1 or 2 months in to my 5 month training so far. Soon I should be able to incresae it to 225.

Stiff-legged deadlift: 45 x 10, 65 x 10. Some kind of gas in my stomach is making me a bit belchy everytime I lower the bar to my feet. This was barely a warm-up. Will work more on this and add barbell rows soon enough. But need to strengthen my lower back.

I think tomorrow I'll finally start doing cleans and see how much I can do.

Standing machine calf raises: 200 x 10, 300 x 10, 400 x 10, 500 x 10.

Just want to add last friday I finally got the partial DL going. Did it in the squat cage and set the pins where the barbell is below my knees (about 18"/19" above the floor). Took it easy.
135 x 5, 185 x 5, 225 x 5, and 275 x 5.

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Wednesday, November 23, 2005
Journal #3

Today I wanted it be quick since I had plans for today right before Thanksgiving. Two things to do: leg presses and seated partial overhead presses using the safety catch bars.

Did some light stretching.

Light one-legged curl machine

Leg press machine using 45lb plates: 0 plate x 10, 2 plates x 10, 4 plates x 10, 6 plates x 10, 8 plates x 10. Not bad. Feels good despite pulling a groin 3 months ago on my right side. I should do fine with 10 plates x 10 reps either this Saturday or Monday.

Next was the seated partial military presses similar to this picture except the safety catch bar starts where the bar comes just below my nose. I progress upward in added weight until I no longer can push the bar upward at that weight level thus raising the catch bar one notch up and repeat the process with heavier weights. The catch bars in the squat rack cage are about 3 inches apart from the center. My full range of motion is 20". With the catch bar at it's lowest where I start first gives me a range of 16", raise the catch bars 3" will give me 13" range of motion and finally another 3" upward will give me a range of motion of 9" or 10" where the bar is generally about 3 inches above my head.

At a 16" range of movement: 65lbs x 5, 95lbs x 5, 105lbs x 5, 135 x 5, 155lbs x 5
At a 13" range of movement: 175 x 5, 195 x 4
At a 10" range of movement: 215 x 5, 225 x 5, 245 x 3

Not bad considering this was my first time doing partials for military shoulder presses. I'll be doing this once every 3 weeks just like I do for heavy shrugs or partial benches once every 3 weeks.

Happy Thanksgiving. Off tomorrow. Plan to workout this Friday.

BTW, I won't be blogging every single friggin workouts. Just an update whenever I feel like it.

Clay Edgin seems impressed with my shoulder strength in my email correspondence with him today. He lives about 4 hours away in Rio Rancho, NM.

My short term goal is 225lbs for a standing single military press (no push press). The most I did was 200lbs and that was like 5 or 6 weeks ago. I know I'm within striking range to get to my 225lb goal. I figured it'd be another 2 or 3 months until that happens. We'll see. Need to buy wrist supports, not that I'm feeling the effects of the weights....yet. :) Eve the 245lbs seat overhead press my wrists felt fine.

Still gaining weight. Up to 178-179lbs today (no clothes). That's a gain of 4-5 lbs since last week. Thanksgiving is tomorrow. :)

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Monday, November 21, 2005
Journal #2

Not bad today although I took it easy for my legs since I've just started last week after a groin pull some months back. As always, stretching and light warm-ups are ideal before going heavy.

Leg presses (total number of 45lb plates ): 2 x 10, 4 x 10, 6 x 10. Stopped there. I'll increase it to 8 plates later this week.

Leg curls: light. Nothing to add here

Olympic bar front clean and press (I'm trying to mimic the log lift here but the grip is narrower here): 75 x 10, 125 x 10, 175 x 2 - (partial on the last lift).

Dumbbell shoulder presses (sitting): 35 x 8, 55 x 8, 70 x 10, 80 x 4. Felt really strong after 70lbs. Decided to try 80 lbs for the first time. Went well. :) FYI, I lift the dumbbells from a sitting position with them on the floors and yank them up to my shoulders. Sort of like doing cleans. My goal for dumbells is to do 90 x 10. So far, I'm up at 80 x 4. We'll see in about a month or two after I put on some more weight and more training the muscles since I just basically started 5 months ago. Nice rapid improvements so far.

Front overhead press: 135 x 3, 155 x 3, 175 x 2 (pooped! normally I'd do 6), 135 x 20 superset...barely with enough steam at the end. Couldn't do my normal 30 reps.

Done. I think I've worked on my shoulders pretty good today :)

Earlier journal dates continue in the next posting...
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[Mike McConnell]

Saturday, November 19, 2005
Journal #1

Ok. Like I said, I'll try and keep a journal of my workouts. Saturday, November 19, 2005

Today was a light day since I was pretty much off the last couple of weeks with my mother visiting me. It'll be about another two or three weeks til I'm into full swing mode.

Dumbell curls: 25lbs x 10; 45 x 15

Bench Press: 135 x 3, 185 x 3, 225 x 3, 275 x 3, 315 x 1 (easy)

Cable rows: 100 x 10, 200 x 10 (light for today, will work up more weights next week)

Barbell shrugs: It's been four weeks since the last time. I usually do it once every 3 weeks. 135 x 10, 225 x 10, 315 x 10 (wrist wraps), 415 x 10(ww), 505 x 10(ww), 555 x 3(ww), 315 x 30(ww). Because I didn't exercise enough with the shrugs, it suffered a little bit today, barely getting the 550lbs shrugs to move. That'll change next month in December.

Barbell curls: 135 x 6 finished it off after doing shrugs.

Standing Calves - Machine: 200lbs x 10, 300 x 10. Easing in as I start focusing on calves strength stretching downward and upward.

Began my 2nd phase of my bulking up. Hopefully I'll gain another 15 lbs in about 2 months. That'll put me at about 190-195 lbs range. My goal is to get around 205lbs and then reduce down to 199 (just under the 200lbs for the under 200lbs strongman event).


Speaking of strongman. The strongman himself Clayton Edgin of Rio Rancho, NM returned my email in less than an hour after I sent him one regarding my interest in attending one of his strongman game for next year somewhere in New Mexico. I found out from him that there is a planned event to take place this December 15, 2005 at Rio Rancho, just north of Albuquerque. Clay Edgin is hosting it. I told him I may show up to watch the event. Not ready to compete...my legs are so far behind because of a recent groin pull. And from him I learned that there'll be an event in May next year in Albuquerque to be held by one of his buddies. This event will be a good event to compete just to get my feet wet after enough time has elapsed to work on my legs and overall strength. It won't be an overly impossible event for competitors since strongman games in New Mexico are just starting and they want to generate enough interest for people to get familiar with the events, and for them to keep coming back. But the weights won't be light either. Just enough to compete....in the masters since I'll be 40 this December. :(

Clayton "Clay" Edgin even offered me an invitation to visit his place to workout. I accepted. It'll take about 3 hours just to drive there. So, I plan on going there only once a month on a Saturday since he has all the equipment there where I can get a taste of it without worrying about buying or getting the equipments just to try my hands on first. If it turns out I'm making progress, then I'll get the stuff for my backyard later on. Need to start scouting the local tire places around town. Noticed some old large tires lately.

Later....

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Well, "strongman" for me is a strong word that I am hesitant to use but nonetheless I am training to compete in one of the strongman event next year in Albuquerque, NM in the master event. Yeah, yeah, lordy, lordy I'll be 40.

I have lifted weights for more than two decades and thus decided to begin training for this strongman event for the first time ever. I'm taking this one day at a time. I've had a few injuries and other businesses I had to attend to that sidelined me for a while but now am back in the game and still trying to work around my nagging injuries.

Started lifting again after a 3 year hiatus. My date was June 14, 2005 when I began lifting the cold steel bars at Sun World Gym which felt good after a long while. With my body frame at 5'8" and 150 lbs, everything felt heavy at first, of course. I soon began with the bulking phase where I now weigh 175lbs with 20 to 30 lbs more to go. It has been 5 months and the progress has been somewhat satisfactory never minding the fact that I had a groin pull that sidelined my leg exercises for 2 months but have since resumed that two days ago.

Just to give you an idea on my lifting progress...a mixed bag of sort, and it's been only 5 months after a 3 year hiatus:

* My best single front shoulders military press (this is not me but using this pix as an example but that guy is only lifting 115lbs) right now is at 200lbs. Simple press. No push press. Working toward 225lb goal.

* Shrugs up to 600 lbs (with wrist wraps to help me hold the weights) for reps. 135/185/225/275lbs with no wraps for reps. I do these once every 3 weeks since this is such an easier gainer for me

*Bench Press now at 330lbs. I do partilal presses using the squat rack starting from the bottom up near my chest, and work up to almost 600 lbs for a one rep press moving it 3 or 4 inches in the top movements. I do this once every 3 weeks. Nagging elbow problem is somewhat holding me back.

*Squat...none. My lower back! Will work into that soon. Had a groin pull 3 months ago doing the leg presses. I seemed to have recovered and started my leg presses today worked up to 3 plates each...felt fine. This will go up quickly. In the past I have used as much as 10/11 (can't remember) plates on each side for leg presses for reps. And I weighed only 145lbs at that time. I know my legs will catch up qucikly, especially along with the upward bodyweight gains. So, no worry there, yet. Just don't need another groin pull.

*barbell curls, work up to 135 x 6. Goal is 155 x 10. I can do 2 or 3 reps for 155 with some cheating.

*dumbell shoulder presses up to 75lbs x 6reps in each hand but this has hurt my left shoulder as hell and had to sideline this somewhat and take it easy. Now, my shoulder is much better. I've learned I need to do rows and pulling exercises with the weights before doing dumbell presses. That way my shoulders will be adequately warmed up and limber. Dumbell press should improve quickly working toward my goal of 90/95lbs for reps in 3 - 4 months from now.

*started my deadlifting. Up to 225lbs which felt surprisingly "light." Want to slowly work up and get my back to adjust and do more back strengthening exercises. And someday start working on cleans. But i kind of do cleans and press using the olympic tricep bar with weights up to 165lbs for reps. It's a narrow grip but it's closest thing I have for a "log lift.

[Mike McConnell]

a little sore today but not as bad as I expected. My lower back is remarkably better off with some stiffness. Guess the scissor kicks and leg raises helped my lower back muscles. Anyone care to explain why this helped my lower back?

[Luke Paskins]

For a light guy, you're sure doing well with the weights. Very good workouts man! :BP:

Anything back related or ligaments in general: I reccommend complementing the weights with a 90minute per week martial art workout, something like Kenpo or TaeKwanDo...when I was getting strong, I never had any problems with strains even doing biggish weights and long reps. Martial arts are good for making the body 'tough' which is kinda different to strong imho.

Rock on though :KD:

[Mike McConnell]

Uh, funny you should mention this. I do Aikido martial art and have been since 1997. Back problem stemmed from doing heavy squats and leg presses in the past. At 145lbs I was doing 600lbs partial squats. What I neglected to do was do alternate excises involving the side muscles of my back/abs and lower back (ie. stiff legged dead lifts). I'm now in the process of doing that to provide greater stability of my lower torso muscles. But what I've found out is that doing scissor kicks and stiff leg raises helped my lower back. I plan on doing much more of that. That's the question I'm trying to find out. Why did that exercise help my lower back problem? I do a heavy leg press. Stop. Do the scissor kicks, etc...do the next leg press..scissor kicks, etc... If I don't do that then I start feeling tight around the lower back area.

As for Aikido, it isn't some light and fairy stuff here...a different brand here....especially getting thrown so many times and do 4 - 6 ft high breakfalls onto a thin rubbery mat. Once was thrown into a wall by my sensei in a nearly upside down position with my back embedded into the dojo wall. Didn't hurt. We thought it was funny. :BB:

Any comments on why scissor kicks and leg raises helped my lower back would be appreciated here.

[Mike McConnell]

Just to let y'all know I've added my current bodyweight in my signature area, subject to change as I move ahead. Weight gains have always been hard when I was younger. Am pleased seeing progress being made so early in the process for both of my weight and strength gains.

[Mike McConnell]

Today was such a good day in terms of knowing where I can get my tires. Looked around during my lunch hour and didn't find anything big enough. When I told one tire guy about what I was looking for, he told me to see so and so. That person he referred to was my co-worker who has a side business of selling used tires (large ones!). All this time I didn't know he had a side busines. Once a month he loads up the tires and take them down to Texas to his dad's tire business of 40+ years. Feeling relieved, I went back to work and found him and told him what I was doing (ie strongman competition). I explained to him I needed big tires about weighing anywhere from 600 to 1000lbs. We went over to his outdoor lot where he keeps all of his tires. Man..lots of goodies and different sizes and types (L, E, Gs with varying amount of ply numbers). He said I could look around and pick a few to take home. If not big enough he said we could go to the local landfill where they have hundreds of these tires and you can go over there and buy one for $1.00 (any size). And if you want to throw the tires away, it'll cost me $1.00. One freaking dollar!!

He understood that I ddin't want some crappy, mutilated tires but good enough ones to practice with and said I should find plenty of tires to choose from at the local landfill that would be agreeable to me. And so, we're going over there this Saturday and pick a couple of tires, maybe three different sizes and weight. And load 'em up on his trailer to haul it to my backyard.

Can't believe my good fortunes. I'll see how this goes and if it goes well I'll have my tires this weekend to practice with. The next step is to probably construct my own atlas stones or log lift. My wood-working shop should be big enough to handle these projects.

Oh, btw, my wife thinks I'm nuts. :BB:

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Ok. Now, my workout results.

Today was a heavy day for flat benches...partials. Warmed up with dumbell curls.

DB curls: 35 x 10, 45 x 10, 60 x 7

Using pins in the squat cage. Holes where the pins go are about 4" apart from the center. The first hole will get the barbell resting on the pins about two fingers depth from my chest. The 4th hole up will give me a ROM of about 3 inches.

1st hole: 135 x 3, 185 x 3, 225 x 3, 275 x 3, 315 x 0 (1/2 way up).
2nd hole: 315 x 3, 365 x 1
3rd hole 365 x 3, 405 x 3, 455 x 3
4th hole up: 495 x 1, 545 x 1, 565 x 1, 585 x 0.
Absolutely sucked at the end.

DB overhead tricep extension. It was a bitch for my left elbow. Tendonitis.
10 x 10, 25 x 10, 35 x 10, 45 x 10 (didn't do the last one with my left...bitchin pain in the ass).

Seat DB curls: 25 x 10, 35 x 10, 45 x 10

Seated machine chest presses with 45 lb plates: 2 plates x 10, 4 x 10, 6 x 10, 8 x 8

Was going to do dips but forgot to bring the lifting belt with the chains to hook up the 45lb plates. Dammit. Instead I did standing tricep pulldowns.

Tricep Pulldowns: 80lbs x 10, 100 x 15, 120 x 15, 140 x 4

DB wrist curls: 10 x 20, 25 x 15, 35 x 15

Standing calf raises: 200 x 10, 300 x 10, 400 x 10, 500 x10, 600 x 10. Next time I'll add a 45lb plate to make it 645...but even that wont be enough later on. Noticed my calves are looking good. Kind of pleased to see that.


Nice workout. Nice day this turned out to be.

[Mike McConnell]

An addendum, my co-worker's used tires? He sells the big ones (23.5-25R) for around $400. Local landfill tires? $1.00.

:)

[Mike McConnell]

Well, finally got my tires. The two tires will do for the next two or three months before I move up to heavier ones. There were a few good ones that I saw at the landfill with a 26.5 size and guess it would weigh close to 600 lbs or more. That'll be my goal once I get used to handling bulky objects when it comes to tire flipping. The tires I got were 380 and 450 lbs and were weighed individually at a weigh station.

Here are my thumbnails on me flipping the tires. I just cleaned the two tires with water and some scrubbing. Flipped it over to clean the other side after it dried about an hour later. The 450 pound tire was a little more challenging. But I need to work with these tires to get the feel of flipping tires and get my techniques done right the first time. I'll practice more tomorrow and let the grass dry out.

The larger tire will take about 7 flips before it reaches close to the end of my backyard before I have to double back. My goal is to flp across the yard and back. I figured with the 450lb tire I can flip it about 5 or 6 times and should get easier over time since I've started my on my legs exercise and back. The lighter tire I should get maybe 8 or 9 flips. I'll use this tire early on to get a feel of it and work on techniques before going all out on the 450lb tire. Hope it doesn't snow too much around here.

I have a Samsung Digital Cam and the pictures didn't come out clean and crisp. The MPEG size was a little large which may account for the not-so-crisp pictures. But there you go.

http://img230.imageshack.us/my.php?image=flip380tire2zn.jpg
http://img215.imageshack.us/my.php?image=flip380tirefinished0nc.jpg
Start to finish with a 380 lb tire. Cleaning time for tire. Shirt tells it all.

http://img215.imageshack.us/my.php?image=flip450start0si.jpg
http://img202.imageshack.us/my.php?image=flipfinishedcleaning7sg.jpg
Here's me flipping a 450lb tire. The #440 was my fault. It's actually 450 lbs.
Second picture of me cleaning the other side of the tire.

Next, more good news. I went next door to talk to my older neighbor and told him about my new tires that I'll be practicing with for the strongman event coming this May 2006. He told me that three weeks ago he met a fellow in town that have these "concrete balls" (Atlas stones) and was using them for practice for strongman competition too. I'll get his address soon and meet him. From what my neighbor told me the guy is little taller than me, probably 5'10 or so but seems thinner and not a muscular looking. The guy was able to shoulder the Atlas stone. So, I figure the stone may be in around the 200 pound range (plus or minus 20 pounds). I'll know soon enough and perhaps we can practice together. He can practice on my tires (if he doesn't have one) and I can practice using his Atlas stones.

Things seem to be coming together here. Next is to figure out about the log lifts and how to build one. At least I have a woodshop.

[ClayEdgin]

Cool tires. It seems like hosing them off is the first thing everyone does just to knock the dirt loose. Usually I have to end up scooping out lots of water from the tire but it's worth it.

The 26.5-25 tire that I have has all of its tread and weighs right at 800lbs. With some training you should be able to do that one. NAS state chair Warren Wylupski can flip it a couple times and he weighs about 175.

[Mike McConnell]

Yeah, Clay. Had they been brand new they'd be about 100lbs heavier with the tire treads intact. But since they're practically free, I'm not complaining. I'm about 3 months behind on legs and back because of a groin pull. I'm starting into my 6th month of training. My legs and back will respond quite quickly with the squats, presses and deads now that I've started on them about 3 weeks ago.

What is Wylupski's tire weight for the under 200lbs category event this upcoming May?

[Mike McConnell]

Today I waited until the weather warmed up to about 60 degrees with sunshine to begin my first tire flipping practice. I used the 380lb 20.5-25 (Michelin Radial Steel Cord) tire. Flipped it 12 times, 6 times one way across lengthwise of my backyard and 6 flips back. The 6 flips it traveled approximately 44 feet. So, I managed to flip it nearly the length of 90 feet. So, that means I will have to make 14 flips in order to make 100 feet, the typical length in a tire flipping event.

Physically it was easy but aerobically I was sucking wind at the end. I was not looking for speed since I was simply taking my time flipping the tire just to get the feel of it and work on getting the right techniques down. As always, it's the first explosive movements in your legs that count to get the thing going. A little upward kick of the thigh leg while the tire is in the upward motion along with the push to tip the tire over. Repeat often until legs are jellied.

One lesson learned is to wear a friggin t-shirt! And not a tank top! Now, I have rubber burns mostly on my right biceps and right chest.

All in all it went very well surpassing my earlier expectation of 8 or 9 flips when I had enough in me to do 14 or 15 flips. If I did, I'd be puking by now. Not ready for that yet. :) Gotta build up my stamina and wind. I was in fact taking a 5 to 7 second pause between flips.

I'll continue using the 380lb tire for the next 3 or 4 weeks increasing the number of flips and shortening the time so I won't suck wind next time. And then move on using the 450lb tire with a a goal working towards a 600/650 lb tire by May. At least aerobically I should be ready by then if everything go as planned.

Here are my shots of my tire flipping today.

http://img214.imageshack.us/img214/4854/dcam01096aj.jpg
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http://img277.imageshack.us/img277/6435/dcam01247th.jpg
http://img277.imageshack.us/img277/9077/dcam01257rb.jpg

[Mike McConnell]

Went well today. I knew I had to start doing squats but I was feeling a bit cautious because of my shoulders (stretching it to get the bar behind my neck) and my lower back. Did some light stretching and started my exercises to work on my back first to help warm up the shoulders.

Machine rows (similar to doing stiff-legged deadlift): 100lbs x 20 back stretches with 10 rows, 150 x 15 back stretches with 10 rows, 200 x 10 back stretches with 10 rows, 250 x 7 back stretches and 1 row.

Equiped T-bar row using 25lb plates: 25 x 10, 50 x 10, 75 x 10, 100 x 10, 125 x 10, 150 x 6

Squat to parallel: 135 x 10, 185 x 10, 225 x 10, 275 x 1 (easy).

Took it easy on the last one. I wasn't sure if I could get 225 x 10 but it felt moderately heavy for the first time. Not bad. It won't be long til I do 275 x 10 in about a month if things go well and 315lb x 10 in about 3 months. Pretty soon the 450lb tire lifts will get old and will need to move up to a 600lb tire.

For every set I did the squat I went to the bench pad and did leg raises, scissor kicks, knee bends and body twists. This has helped my lower back tremendously so it won't feel so knotted up.

Dumbell seated overhead press: 35 x 6, 45 x 6, 65 x 6, 75 x 6, 85 x 4 (PR)
First time using 85lb dumbells for over head press. It was on Nov 21 (14 days ago - http://www.marunde-muscle.com/forum/showpost.php?p=18243&postcount=1 ) that I did 80lbs x 4. Definitely moving up.

Also, between dumbell presses I do the leg lifts and scissor kicks. Any downward pressure on my spine or lower back I need to do these stretches, and so far it has worked really well.

Standing calf machine: 200 x 10, 300 x 10, 400 x 10, 500 x 15, 600 x 12

Viking machine press: 100 x 10, 200 x 10, 300 x 14 (much better than the last one two weeks ago with 7 reps).This machine only goes up to 300lbs. I'll have to use the standing calf machine to do the viking press since it goes up to 600lbs. May be a bit awkward using this but I'll see how it goes in two weeks.

==============

Other news, I spoke to a good friend of mine that I've gotten to know him for the past two years over the internet where I'm helping his business and him being a former bodybuilder I told him about my strongman training where I'm I'm setting my sights for the May 2006 competition in Albuquerque and I showed him some of my pictures (e.g. the recent tire lifts, etc) and training journal (Marunde). I tossed the idea to him that perhaps his new company of two years where he's the CEO and President can sponsor me for these strongman games. He was excited about that idea and wanted to talk some more thinking it'd be an excellent way to advertise. Had to cut short because of my work but nonetheless he was gushing about it on using t-shirt and baseball cap with his company's logo on it would be something he wouldn't mind helping out. I guess with his former bodybuilding background (he won 3rd place in the Missouri Bodybuilding championships in 1995 at a cut 1854bs at 5'8" with a 5.3% bodyfat), his weightlifting background and the fact that he like to watch those strongman shows on ESPN helped in wanting to sponsor me.

Gee, not even a pro and I'm getting a sponsor? My karma has been kind to me as of late. Knock on wood.

Has this ever happened to you guys? The sponsoring I mean.

[Paul Neuhaus]

As far as I know, being an amatuer, you'd have to get the advertising part approved by the contest promoter. Promoters put forth a lot of time and effort in getting sponsors for their contests, and the sponsors want their advertisement in return, rightfully so. That is why some promoters might not want you wearing a shirt with some other advertising on it, from a "personal" sponsor. They'd prefer that you wear the contest shirt that lists the sponsors of the contest. If I were sponsoring a contest, that's the way I'd want it to be. As athletes, we owe that respect to the contest sponsors. After all, they are contributing to the prize money.

[Mike McConnell]

Thanks, Paul. I see. Is this a general rule of thumb and is dependent on the type of ad being sponsored (e.g. no competiting companies)? Thanks for the info. I was just so surprised that this company was thinking about sponsoring me somehow. Sure would like to examine this a bit deeper.

[Mike McConnell]

Cool tires. It seems like hosing them off is the first thing everyone does just to knock the dirt loose. Usually I have to end up scooping out lots of water from the tire but it's worth it.

The 26.5-25 tire that I have has all of its tread and weighs right at 800lbs. With some training you should be able to do that one. NAS state chair Warren Wylupski can flip it a couple times and he weighs about 175.

Hey Clay, or anybody else, how tall is Warren?

[TravisClary]

He's probably 5' 9", maybe 5' 10" on a good day.

[Mike McConnell]

He's probably 5' 9", maybe 5' 10" on a good day.
Shouldn't it be 5'9" on a good day if he's shouldering a lot of weight lately? :)

[Mike McConnell]

Good day today.

DB curls: 35 x 10, 45 x 10, 55 x 12, 65 x 4, 75 x 1

Bench Press: 135 x 3, 185 x 3, 225 x 3, 275 x 6, 315 x 3 (PR..3 times), 355 x .75 (arrrgh!) almost. 225 x 8 (narrow grip with pause and press).

barbell curls: 65 x 6, 85 x 6, 105 x 6, 135 x 7, 65 x 10 - with arms outstretched on the last set.

Standing Calf machine: 200 x 10, 300 x 10, 400 x 10, 500 x 15, 600 x 23

Triceps extensions: 60 x 10, 80 x 10, 100 x 10 , 120 x 10

[Mike McConnell]

Felt sh*tty at first today until I started doing seated OH presses later on.

Clean: 135 x 10, 185 x 3, 185 x 2.

Seated Partial Overhead Presses (dead stop on pin for each rep)
1st pin (at chin area)- 16" range of movement: 65lbs x 3, 85lbs x 3, 105lbs x 3, 135 x 3, 155lbs x 3, 175 x 3
2nd pin - 13" range of movement: 195 x 3, 225 x 3
3rd pin - 10" range of movement: 245 x 3
4th pin - 7" range of movement: 265 x 3, 285 x 3, 300 x 3, 315 x 1
I could done 315 for 2 or 3 reps but stopped there. All heavy movements felt very comfortable. I've never done this much for an OH seated press. Pleased with the results.

Shrugs: 135 x 10, 225 x 10, 315 x 1 (no straps), 315 x 10 (wrist straps), 405 x 10, 495 x 10

Above knee deadlift: 495 x 1 Need to work on that reverse grip some more.

[Mike McConnell]

My first attempt on making a "Farmer's Walk" implement using nothing more than cement (Quikrete), steel pipes, steel elbow joints and some wood and nails.

The steel pipes have an outside diameter of 1 3/4" (not quite 2 inches but good enough to work with). I constructed together two 18 inch pipes, three 8 inch pipes and 4 elbow joints to make the handle for the Farmer's Walk. I screwed everything in but before I screwed them in I applied some Gorilla Glue for the handle part of the elbows to ensure it won't spin upon lifting it.

Next I built an 8" x 8" x 36" box (inside measurements) along with a 2 inch hole drilled on the box ends so that the steel pipes can fit through extending 6.2 inches on either side of the box. That way plates can get loaded up if one wants to.

I then used two 80lb bags of Quikrete cement (plus about an extra 20 - 30 lbs of cement to completely fill up the box. I did a lot of tamping down using a stick to ensure that all holes are filled and air pockets eliminated. I smoothed and scraped the top to make it as smooth as possible.

http://img235.imageshack.us/my.php?image=steelhandle3ta.jpg - piping

http://img226.imageshack.us/my.php?image=8x8x36inchbox1va.jpg - wooden box to shape the form

http://img226.imageshack.us/my.php?image=finishedwetcement3gh.jpg - my Farmer while it dries out.

Now, I wait for a few days to see the results. The whole thing cost me about $105.00 for materials for two "Farmers." Essentially $50 bucks each. The whole thing took me about 4 hours to get the materials, make the box, mix the cement and put everything together. Next time when I make the 2nd "Farmer" It should take about an hour or so since I have everything ready the next time around. One thing though, the steel pipings accounted for about 85% of the cost. If you can find some used ones. Get them. Buying the elbow joints to attach the steel pipings together are cheap, like a $1 each.

One thing though, I know I'll have to do something about the edges of that cement block once it dries. I may need some kind of a rubbery type of sealant or paint to do the job. I need to do something to protect the outside of the Farmer and at the same time not scrape the hell out of my legs.

Any ideas?

[Jay Hagadorn]

Mike-

Cool farmers implements...

[Mike McConnell]

Weighed my Farmer this morning. With the box mold still on, it weighed 208lbs. So, I figured it must weigh about 200lbs spot on. Will know soon once I removed the wood mold off.

Next week, complete the second one.

And then put them on platform to raise them up several inches high so all I have to do is basically lift them up a few inches just to practice holding on to it and gradually lower the platform over time and increase my walking distance, too.

Need to do more squats and deads!

[Mike McConnell]

Today is tire day.

Decided to go ahead and work on the 450lb tire rather than the 380lb tire. Did my 15 to 20 minutes of stretching and warm-ups, including frog hopping around some to get my legs warmed up. I wasn't sure how many times I'd be able to flip continously with stopping. With the 380 lb it was 12 flips but I was sucking wind at the end. This time with the 450 tire, I wasn't too badly winded. It takes 12 flips to travel the length of my backyard and back. 14 flips if I move the tire to the very edge of the stone fence.

Flipped 4 times while the 5th one my left foot slipped on the dry grass. Tried to lift it again. Was a little winded. Took a 10 minute break. Flipped it 6 times. Took a 5 minute break. A did the last two flips to make it 12 flips.

Not bad. I noticed I need to have more drive in my legs and work more on timing my gripping better. I video-taped it the whole thing so I'll have something to study for and look for weaknesses.

Goal is to flip it 13 to 14 times for the 450lb tire which would make it 100 ft distance. Once I can do that in one set, then I'll be looking for a heavier tire. I believe that won't be too much longer. Probably in about 3 - 5 weeks I may have to start looking again and find a 550 - 600 lb tire. where I've seen pretty big tires out there. One buck each. :)

Sometime late next month I'll start incorporating some sled dragging (forward and backward) while in the meantime I work more on my legs with squats and deads doing full and partial lifts.

All in all not a bad day. I don't feel as wiped out as last week's first tire flip attempt with a 380lb tire.

:BP:

[Mike McConnell]

DB curls: 35 x 12, 45 x 10, 55 x 10

BP: 135 x 3, 185 x 3, 225 x 3, 275 x 3, 315 x 3, 315 x 3 (PR - did 315 x 3 for two sets), 225 x 8 (narrow grip, pause and press).

BB curls: 65 x 6, 85 x 6, 105 x 6, 135 x 8 (PR), 65 x 10 (arms extended out for "preacher" curls).

Tricep cable pressdown: 80 x 10, 100 x 10, 120 x 10, 140 x 7

Standing calf machine: 200 x 12, 300 x 12, 400 x 15, 500 x 20, 600 x 25

A good day. Lower back is getting better from yesterday's tire flip. Somewhat sore from Sunday's tire workout. I'll see how well I do tomorrow for legs and back.

[Mike McConnell]

A semi-crappy day but I got the work done. Should've done the shoulders first, then squat. Oh well....

Machine rows back stretches: 100 x 20, 150 x 20, 200 x 10, 250 x 5

bleh...

Bent over rows: 45 x 6, 95 x 6, 145 x 6
stopped at 145. slowly working up. saving my back

Squat: 135 x 12, 185 x 10, 225 x 10, 275 x 5
Stopped at 5 reps. I had a few more reps. It was fine but just felt heavy from the beginning.

OHP (strict): 65 x 3, 85 x 3, 105 x 3, 135 x 3, 155 x 3, 175 x 3, 195 x 1 Just not feeling it today.


Today I started doing something about my grip strength. What I did was use two 45lb barbells, add a 5 lb plate to one end of the barbell and put the plate part on the inside of the catch pin inside the squat cage. Did the same thing for the other barbell. Tied it down with a rope to the catch pin so when you add the weight to the other end, that end will not rise up. The 5lb plate prevents the barbell from sliding backward when I lift the two barbells at the end.

The end part of the 45lb barbell is nearly 2" diameter I believe. Plus, it rotates akin to a Rolling Thunder type. I use 25lb plates throughout and call it plate 1, plate 2, etc for each end. I had to squat at about 1/2 down in order to grab on the ends of the barbells before I could stand up.

Barbell End Grip Lift: 1 Plate x 20 seconds hold; 2 Plates x 20 seconds hold; 3 Plates x 20 seconds hold; 4 Plates x 2 second (left) and 6 seconds (right).

My left hand grip's strength is noticeably less stronger than my right. Probably about 90 to 95% to that of my right. Will work on that.

[Mike McConnell]

Here's yesterday workout results. felt a bit better with my shoulders. not as tired.

DB curls: 35lb x 15

18" DL: 135 x 6, 185 x 6, 225 x 6, 275 x 6, 315 x 6, 365 x 2

Smith machine for grip strength and side/oblique bends using 25lb plates:
2 plates x 10 left and right, 4 plates x 10, 6 plates x 10, 8 plates x 3 (right), 1 left. Need to improve grip strength some more.

OHP (strict): 65 x 3, 85 x 3, 105 x 3, 135 x 3, 155 x 3, 175 x 3, 195 x 1, 205 x 1, 215 x 1 (PR), 135 x 30 - fast reps with no push press but strick press on last rep.

Standing calf machine: 200 x 10, 300 x 15, 400 x 20, 500 x 20, 600 x 20.

Viking press machine: 100 x 10, 200 x 10, 300 x 7

[patrick w.]

what do you do on the smith machine for grip strength?

[Mike McConnell]

what do you do on the smith machine for grip strength?
I stand on the inside of the smith machine, have the bar at its bottom, grip it with my right hand, stand up and work side bends/stretches for the left side. Repeat again with the left hand gripping the bar.

This way I can lift, stand, stretch, and grip without the bar rolling out of my hand. Just another way of doing exercises to strengthen my oblique, lower back, and grip strength at the same time.

[John O'Brien]

Good idea!

[Mike McConnell]

Today's workout. Sore from yesterday's 18" deads, so I kind of plodded through this one here.

DB curls: 35 x 10, 45 x 10, 55 x 10

BP: 135 x 6, 185 x 6, 225 x 6, 275 x 6, 315 x 3, 225 x 8 (narrow grip, pause and press).

was thinking about doing dumbell two-handed behind the next triceps extension up to 120lbs but decided to save my elbows for next time, plus my rib cage is just sore from the DL. That means picking up the damn DB from the floor to my shoulder. Later next week I'll do this.

Reverse cable one-handed curls: 35 x 10, 45 x 10,
Cable one handed curls: 95 x 10

Adios. Gone. Done for the day. First time I've been sore in long time. That's good news. Meaning I'm making progress with the DL.

[Mike McConnell]

Every Sunday is tire day. Also, I will start lifting the Farmer to work on grip strength as well.

Warmed up with 380lb tire. 4 flips. Rest 30 seconds. 4 flips back. Get blood flowing!

450lb tire: 5 flips. Rested for about 5 minutes. 5 flips. Rested 2 or 3 minutes. 2 flips back. Wheezing so much because I'm putting on weight. Don't like the gut with the constant eating and weight gain shakes but once I get to the 200lb range, then my gut will slowly go away. Now about 187/188lbs. Would like to be 190lbs by the end of this year. Looking good now.

Next was the one-handed Farmer's lift where I straddled my homemade concrete Farmer's lift and lifted it up by standing up straight.

One handed Farmer's lift (202lbs): Right hand (7 seconds hold); Left hand (2 seconds hold). Repeat lift again. Right hand (8 seconds hold); Left hand (2 seconds hold). Left hand's grip strength is sh!tty. Will work on that problem.

My biceps are a little sore from the tire flipping. With the way I'm progressing, it'll be sometime in January til I get bigger and heavier tires weighing over 500lbs and another one close to 800lbs if I can find one. I was told by one person whose in the used tire business (he works in the same place where I work) that he can get me the 800lb one. So, no worry for now.

Met "Scott" today in Alamogordo. He owns two Atlas stones weighing 160 and 220lbs. Lanky fellow. About 6' and 195lbs (he told me). His forearm looks strong. He says he can lift the stones up to his shoulders. But since he's in the Air Force, he's leaving in a few weeks and won't be back til March. I told him about the Desert Challenge II that's coming up in May. He said he could probably make that competition. He already competed in 3 other strongman events. So, he has some experience.

Will need to figure out whether I want to make my own Atlas Stones. Any good construction recipe I can read up on the internet on how to make one?

[Mike McConnell]

Yesterday's results (Monday). A short session because of my daughter's upcoming play that night. Plus my biceps were sore from the tire flipping the day before.

DB curls: 35 x 10, 45 x 10, 65 x 4

BP: 135 x 6, 185 x 6, 225 x 6, 275 x 6, 315 x 4 (PR on reps), 225 x 8 (narrow grip, pause and press)

Barbell curls: 65 x 6, 85 x 6, 105 x 6, 135 x 8 (PR on reps)

[Jay Hagadorn]

Will need to figure out whether I want to make my own Atlas Stones. Any good construction recipe I can read up on the internet on how to make one?

Mike-

This site has some pretty good ideas. You could purchase some slater molds if you don't think this will work...
http://www.ontariostrongman.ca/Resources/training/basic_primer.html#gym

[Mike McConnell]

Mike-

This site has some pretty good ideas. You could purchase some slater molds if you don't think this will work...
http://www.ontariostrongman.ca/Resources/training/basic_primer.html#gym
Thanks, Jay. I'll book mark that and take some notes.

[Mike McConnell]

Did some light workouts on Monday since it was cut short so I could go watch my daughter's Christmas play.

Today's workout was leg and lower back day.

Seated Cable Stretches for lower back strength: 50 x 20, 100 x 20, 150 x 20, 200 x 20, 250 x 8. Had a few more to go but the grip was pinching my small finger and let it go. Noticed my grip strength is improving.

Back Squat: 135 x 10, 185 x 10, 225 x 10, 275 x 8, 315 x 1 Had enough for two but wanted to reserve my legs for the leg presses. But my squatting has improved over two weeks. Last week I could do 275 for 1, maybe 2 reps. My legs are my strongest part of my regimen. I wouldn't be surprised in exactly one month from now I'll do 315 x 10. My legs do catch up quite quickly. Just that my lower back I have to watch out. :) Hence, lots of cable rows and back stretching.

Leg Press using 45lb plates: 2 plates x 10, 4 plates x 10, 6 plates x 10, 8 plates x 10, 10 plates x 3. Stopped there. could've done more. Cut it short. Leg press exercise was fine but it's my stomach. Feels like I'm trying to hold my drink down and my little tummy is making it difficult at times. I guess that's the price I have to pay when it comes to fast weight gains. Once I reach 200 to 205, I hope to maintain that weight and start working on endurances and soon the tummy should disappear quite well. Weight gain drinks give me a bit of gassy stomach with a bloated feeling if anybody can relate.

My volume for legs is increasing. The tire flips on Sunday has made my legs a little sore but not sore enough.

I forgot to do bent over rows after I left. I'll do that tomorrow when I do cleans.

[Steve Ryan]

Good work on the squats! Yea i find personally that squats seem to shoot up the smoothest once my "grove" as Mike W. improves. Meaning: More Practice Squating=More PR's. 315x10 should come relatively soon. Is there a reason your saving your legs for leg presses though? I think you would see even more leg growth and strength growth if you cut them out and added another set or two on sqauts. Just my two cents though. Keep it up dude!
-Steve

[Mike McConnell]

Good work on the squats! Yea i find personally that squats seem to shoot up the smoothest once my "grove" as Mike W. improves. Meaning: More Practice Squating=More PR's. 315x10 should come relatively soon. Is there a reason your saving your legs for leg presses though? I think you would see even more leg growth and strength growth if you cut them out and added another set or two on sqauts. Just my two cents though. Keep it up dude!
-Steve
As I increase my volume, so will my intensity. I've just started doing legs less than a month ago after 3 months of no legs due to a groin pull. But in due time I'll get stronger and start pushing more of myself. Sunday I did lots of tire flipping and so I was feeling a little bit of it on squat day.

I just want to gradually ease into it mainly because of my lower back. I have to do stretches and scissor kicks between each set to loosen the tension in the lower back muscles around my spine. Reaching 400lbs + for squats will come very fast. So, it's for my lower back I have to careful since I will be doing heavy partial squats to start shocking my legs. Probably sometime in January.

[Mike McConnell]

Today went really well. Lots of PRs today.

Bent-over seated cable back rows to strengthen lower back muscles: 100 x 20, 150 x 20, 200 x 20, 250 x 10, 300 x 4 (PR, first time ever hitting 300lbs) Used a different grip..the kind with the circles and bar in the middle of the circle?

DB Seated press: 35 x 6, 55 x 6, 75 x 6, 90 x 4 (PR - first time at 90lbs. Cleaned them from a seated position. My last DB seated press was two weeks ago at 85 x 4). I am fast approaching my goal for 95lbs.

Standing Calf machine: 200 x 20, 300 x 20, 400 x 20, 500 x 20, 600 x 20
Burn! Well, kind of. Will have to tack on 45lb plates next time...somehow.

Machine shoulder press, viking style: 100 x 10, 200 x 10, 300 x 3 (bleh..ran out of gas from the previous DB presses).

Bent over t-bar row machine with a wide grip: 45 x 10, 70 x 10, 90 x 10, 115 x 10, 135 x 10

Barbell Shrugs: 135 x 20, 225 x 20, 315 x 2 (no wraps), 315 x 20 (wrist wraps), 405 x 20, 495 x 10, 585 x 10, 635 x 4 (PR on weight and reps, including the 585lbs for reps...but first time ever over 600lbs conclusively so).

Next shrugs in 3 weeks from now.

Cold barbell curls: 135 x 2 (easy).

I was thinking about doing cleans at the beginning. But cleaning dumbells from the floor from a seated position was good enough for me. It was time to DB shoulder presses anyway.

I'll get sore tomorrow and the next day. That's for sure. Good workout today.

[Mike McConnell]

Not so bad this morning. Some soreness in my traps and some in lower back as I sit here and type and drink my weight gain drink after having breakfast.

Now, am up to 189lbs. :D

11 more lbs to go to 200lbs but ultimately I want to get to 205lbs a month before the May strongman.

[Mike McConnell]

Another good workout today. More personal records (PRs). At first I was a little slow because my traps and back were a bit sore from yesterday's excellent workout.

Dumbell curls:
35lbs x 10
45 x 10
65 x 5 (PR on reps).

Bench Press:
135lbs x 6 reps
185 x 6
225 x 6
275 x 6
315 x 3 (got angry here, wanted 4 reps, rested 5 minutes),
315 x 4 (PR on reps!)
225 x 8 (narrow grip, pause and press).

My regimine for BP is 1 3 3 6 6 3 3 1 which means partial BP day, 3 reps day, 3 reps day, 6 reps day, 6 reps day, 3 reps day, 3 reps day and partial BP day. This takes place over 3 to 4 weeks. And somedays in between I find some time to do incline BP as long as my left shoulder feels ok.

Barbell two-handed curls:
65 x 6
85 x 5
105 x 6
135 x 8
65 x 10 (last set with arms outstretched while doing curls. Easy. Need to up the weight next time for last set the next time I do curls.

Triceps extension cable pushdown machine using an inverted "V" bar for grip:
80lbs x 10
100 x 10
120 x 10
140 x 8 (PR on weight and reps, never done 140lbs before in my life).
Pretty soon I will need to tie some weights around me just to hold me down when doing the extension.

Standing calf machine:
200lbs x 20
300 x 20
400 x 20
500 x 20
600 x 20 (too easy!!).
Messed around for 15 minutes trying to figure out how to load up more weights using 45lb plates. Dawned on me I had some nylon ropes in my bag.
645 x 20 (it is still easy even with the last weight with my feet pausing at the bottom stretching my calf muscles before repping up for the last push.
690 x 20 (not bad but I know I can add another plate or two. I know what to do next time for my calves workout).

Good workout today. 2 hours. A little long. Talked too much to some of the people working out there. Ah, but what the hell, I did well today.

Am making good gains lately this week. A good sign. A few more days into next week and I'll take a 5 day break resuming again on tire flipping day on a Sunday.

Plan to get three large tires in January. One around 550lbs, 800lbs and another smaller one around 200lbs or so to start my sled dragging. Need to construct my 2nd farmers implement soon!

Merry Christmas ya'll. Might as well say it before I forget.

[Mike McConnell]

My in-laws are coming down for the New Year's eve celebration. They think I still weigh 150lbs. I should hit 190lbs by the time they get here. They'll certainly be surprised.

[Patrick McGuffin]

My in-laws are coming down for the New Year's eve celebration. They think I still weigh 150lbs. I should hit 190lbs by the time they get here. They'll certainly be surprised.

Nice :BB:

[Mike McConnell]

Nice :BB:
Wait til they see the tires and farmers in the backyard. Then they'll probably think I'm nuts. :BB:

[Paul Neuhaus]

Wait til they see the tires and farmers in the backyard. Then they'll probably think I'm nuts. :BB:
I get the same thing when people see the 900# tire in my back yard.

My neighbor said it didn't look heavy.......until he tried it! He got it about 1" off the ground, stood up, and said "Yeah, I could flip that. I just don't want to hurt myself".

[Mike McConnell]

I get the same thing when people see the 900# tire in my back yard.

My neighbor said it didn't look heavy.......until he tried it! He got it about 1" off the ground, stood up, and said "Yeah, I could flip that. I just done't want to hurt myself".
Ha ha. I'll give you guys an update on their reactions about my gains and the tires.

[Mike McConnell]

Warmed up with the 380lb tire for 14 flips. Not bad. Not breathing as hard.

450lbs x 7 (PR on # of continuous flips w/o break)
450lbs x 2 - stopped here. Felt my left lower calf muscle stretched a bit funny. Stopped my exercise today. Not worth risking further injury. Next time, will stretch my calve muscles along with my other stretching routine before the flips.

Tried to lift the 202lbs Farmer's but my grip was tired from the flips. Barely could get it off the floor before losing it.

More grip work!!

Merry Christmas y'all.

[Mike McConnell]

Lots of rest before and after Christmas. Today was a low volume day for chest and arms. Two personal records today which is a sign of my continuing upward improvements.

Dumbell curls:
35lbs x 10
45 x 10
55 x 10
70 x 2

Bench Press:
135lbs x 3 reps
185 x 3
225 x 3
275 x 3
315 x 2 (wasn't quite warmed up by then)
335 x 1
345 x 1
350 x 1 (Personal record for max)
315 x 3
225 x 8 for narrow grip, pause and press.

Barbell curls:
65 x 10
85 x 10
105 x 10
135 x 6

Seated dumbell two-handed behind the head for triceps:
45 x 10
65 x 10
80 x 10
100 x 10
115 x 10
130 x 3 (PR on weight and reps).

I'm shootin for a 400lb bench press by May 2006. If I can get my bodyweight up to 200-205, then certainly I should do it by then without a doubt. Get the freakin 400!


Changed clothes and went to eat at Golden Corral all you can eat buffet with my family.

[Mike McConnell]

Low volume day in preparation for heavy 20" deadlifts.


Seated cable stiff-legged lower back rows.
100 x 20
150 x 20
200 x 20
250 x 10
300 x 7 (PR on reps. Was able to hold onto it for 4 reps longer).

20" Deadlift (the catch bar at it's lowest in squat cage although I could use a platform that would raise me up to 18" but decided not to. Wanted to work on deadlifting heavy as possible).
135 x 6
225 x 6
315 x 6
405 x 2 no wrist wraps. Made me mad. couldn't hold for grip at that weight.
405 x 6 (wraps)
495 x 6 (wraps)
585 x 3 (wraps with belt)
635 x 1 (wraps. with belt. This is my best for this deadlift exercise. I'm sure I'll get more PRs out of this one over the next 5 months).

I'll work some more on this for a few months and then start doing 18" for another 2 months and do more from the floor after that.

[Mike McConnell]

No workout yesterday and none for today. Got hit with a stomach virus. Will need a couple of days rest to recover. bleh.

[Mike McConnell]

Skipped Sunday's tire day. Had the stomach virus over the New Year's break for a day and recovered after that.

Worked out yesterday, January 2 and did well.

Dumbell curls:
35 x 10
45 x 10
55 x 6

"Vanco" Seated Barbell Overhead Press. Does this make sense?

At pin#1 where barbell rest on catch bars in a squat cage starts at my chin level while seated upright. Each pin up moves up 3 inches. A total of 5 pin settings were used with the greatest range of motion of 18 inches at the lowest pin setting.

Pin #1 (ROM = 18 inches):
65 x 3
85 x 3
105 x 3
135 x 3
155 x 3
175 x 3
195 x 1

Pin #2:
225 x 1

Pin #3:
225 x 1

Pin #4 (R.O.M. = 8 - 9 inches)
225 x 3
245 x 3
265 x 1

Pin #5 (ROM = 5 - 6 inches)
275 x 3
295 x 3
315 x 3 (PR on reps)
335 x 3 (PR)
355 x 2 (PR)
365 x 1 (PR)

Felt very good on the last one. Had more to go but decided to stop there. Probably had another 10 or 15 pounds to go.

Standing Calf Machine:
200 x 20
300 x 20
400 x 20
500 x 30
600 x 30
690 x 20 (I added to 45lb plates to the calf machine)

Viking press machine:
100 x 10
200 x 10
300 x 5 (ran out of gas)

Barbell curls:
65 x 10
85 x 10
105 x 10
135 x 5

A good day even though I lost about 4 pounds over the weekend because of the stomach virus. Back to eating more to recoup my weight loss and add more to my frame for the goal of 205lbs. Currently at 186lbs.

[Mike McConnell]

Seated cable rows for lower back work:
100 x 20
150 x 20
200 x 20
250 x 10
300 x 5 dang, wish I had some powder.

Back squat:
135 x 10
185 x 10
225 x 10
275 x 7
315 x 6 (1/2 squat)
365 x 1 (1/2 squat)

Not bad. Will be stepping on the squating some more.

Fixed T-bar row machine (wide-grip):
45lb x 10 (One 45lb plate)
70 x 10
90 x 10 (two 45lb plates)
115 x 10
135 x 10 (PR on reps)
160 x 3 (PR on weight) - three 45lb plates
90 x 20 (two 45lb plates)

viking press machine:
100 x 5
200 x 5
300 x 5

[Mike McConnell]

Workout today. Semi-lazy feeling today.

Dumbell curls
25 x 20
35 x 10
45 x 10
55 x 10

Bench Press
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
225 x 8 (close grip, pause and press)

Barbell curls
65 x 10
85 x 10
105 x 10
135 x 3
135 x 7
65 x 10 (arms outstreched as if I were doing preacher curls)

Cable pressdown extension
80 x 10
100 x 10

Standing Calf machine
200 x 20
300 x 20
400 x 20
500 x 20
600 x 20

good enough for me.

[Mike McConnell]

Yesterday, Sunday, was my tire day. Not really tired at all. :)

380lb tire
4 flips for warmup
4 flips back more back stretching

The 380lb tire is all of sudden very easy. My legs have gotten stronger making the leg drive to lift the tire very easy.

450lb tire
2 flips - did some more stretching before continuing.
2 flips - paid more attention to my details of flipping. But my backyard grass is dry, loose and slippery, and has the color of hay. I've slipped a few times. May need to get cleats. Especially if I'm going to get 600lb and 700-800lb tires this month.
7 flips back - did this without stopping but took my time. And yes, this, too is starting to feel easier to work with.

The 450lb tire is a used one. Some of the treads are smooth at the bottoom I have to reach under more to lift better. While other treads have good grips. So, I look for the good treads and lift it even it means lifting the tire not in a straight line but I just shift it into that direction so I can keep moving in a straight line.

My breathing is much more manageable. I don't feel like I have to struggle to breath after my tire workouts.

202lb farmer lift by straddling.
Right hand - 4 or 5 seconds. I don't grip but cup the handle. It's easier that way to get a hold of a 1 3/4 inch thick pipe.
Left hand - barely off the ground before slipping. I know my left grip is much weaker than my right.

Eventually I'll get to the point of actually gripping the 1 3/4" steel pipe handle. I'll be starting the dumbells gripping soon enough. My gym's heaviest dumbells weigh 150lbs.

Repeated 2 more times with about the same results after resting.


I will begin today the 3rd phase of my bulking up after I took it easy eating over the past two weeks. So far I've gained approximately 35 lbs since June. I need another 15 lbs more to go til this May.

Also, my wildland fire fighting "Pack test" is coming up in a few months for my annual re-certification "red card". so, I'll have to slowly work up my aerobic endurance til then.

[Mike McConnell]

Seated cable back stretches
100 x 20
150 x 20
200 x 20
250 x 10
300 x 5 Hands felt a little greasy. They were slipping

Back squat with barbell
135 x 10
185 x 10
225 x 10
275 x 7 (deep squats for first time)

Overhead Barbell Press - all strict presses except for last one at 135 for speed
65 x 3
85 x 3
115 x 3
135 x 6
155 x 3
175 x 3
195 x 2 (PR reps)
215 x 1 (Personal Record)
225 x 3/4 (almost!)
135 x 27 with the last rep at a pause and press

Leg press machine using 45lb plates only
2 plates x 20
4 x 20
6 x 20
8 x 10
10 x 10 (best reps so far)
12 x 3

The damn leg press machines give my lower back problems. May have to avoid that machine. !@!%!#%

Machine T-bar rows - wide grip
45lbs x 10
70 lbs 10
90 x 10

Seated Cable back stretches
150 x 10

Done.

[Patrick McGuffin]

Your overhead pressing is looking really strong!

[D.J. Satterfield]

Very nice overhead pressing, they are looking good.

[Paul Neuhaus]

The damn leg press machines give my lower back problems. May have to avoid that machine. !@!%!#%


How deep are you going? The biggest mistake people make on the leg press is going too deep. As soon as your lumbar comes off the back rest, you're asking for trouble. Only go as deep as you can with your lumbar securely pressed against the back rest. It may "look like" a 3/4 ROM, but this is really the full ROM on leg press. You may find that you'll be able to do more weight this way, and it will save your back.

[SBaier]

Also, you may want to try doing one-leg at a time on the leg press. This will help you keep your back in position as Paul described. Once you get a feel for the correct ROM, then go back to both legs and keep the same ROM.

[Mike McConnell]

Your overhead pressing is looking really strong!
Thanks. And everybody else, too. My goal is to get to 225. I expect to get that easily sometime next month or late this month. Still have to gain another 14lbs to get to my 200lbs bodyweight. Ideally I want 205 and bring it down for competition time in May.

Sometime next month I'll drive down to Las Cruces, NM (about 45 minutes away) and look at one gym that carries strongman implements and try my hands on those. Including the log. May do that once a month. My truck will suck me dry on gas money if I do this too often.

[Mike McConnell]

Also, you may want to try doing one-leg at a time on the leg press. This will help you keep your back in position as Paul described. Once you get a feel for the correct ROM, then go back to both legs and keep the same ROM.
I did do that at the begin. The sled pin can separate that will allow you to do separate leg presses. This did mess up my inner thigh which resulted in a groin pull. I do stretch before and after. Always. Something about my legs which are slightly bowed may put a different mechanical stress while on that leg press machine. Although I do go deep with it, which may explain that.

Other leg presses do not present any back problems. Two are upright and would be excellent for one legged presses. Two legs won't do me justice...not enough weight. :) I'll just end up doing 100 reps.

There is another leg press that looks like this:
http://www.eliteathletetraining.com/Gallery/images/Hadeed%20on%20Leg%20Press_jpg.jpg

I've used that. The curvature of the seat really sits well with my back and I can go deep if I want w/o any problems. Just the awkward pressing feeling that I'm not used to as I have with the other kind of leg press machine.

This leg press machine here in the animated gif is the one that gives me problems:
http://www.giantpt.com/Training/Afbeeldingen/LegPressMovie.gif

Not the same kind of machine but the back rest doesn't even come up that high. Nor is it that well padded, either. It's an older machine. The ergodynamics may be presenting a problem to lower backs. Or maybe it's just me. I've done loads of leg presses up to 22 plates in the pass but this machine feels different.

Squating presents no problems with my lower back so far but a certain leg press machine does.

Any insight would be helpful.

[Mike McConnell]

How deep are you going? The biggest mistake people make on the leg press is going too deep. As soon as your lumbar comes off the back rest, you're asking for trouble. Only go as deep as you can with your lumbar securely pressed against the back rest. It may "look like" a 3/4 ROM, but this is really the full ROM on leg press. You may find that you'll be able to do more weight this way, and it will save your back.

I do go deep but not that deep with this one. The top part of my legs do not even touch my chest because of the safety rubber bumper at the bottom and the fact that I adjusted the position of the foot platform (comes separately like a "paddle" that can be inserted to the desired position) that ensures that I won't go deep. It's really 3/4 ROM. Also, another factor is the back rest's position. It's low even at it's high, you won't have that 90 degrees look with the machine. More like 110 degree angle. That may put a different pressure on my lumbar.

I believe I've done partial presses and that, too, strains my lower back, but not as much. Can't remember for sure.

[Mike McConnell]

Yesterday's workout. This is my partial bench press day.

DB curls:
25 x 20
35 x 10
45 x 10
65 x 7 (PR on reps).

1st pin (this starting point leaves about two-fingers' width between the barbell and my chest while using the squat cage):
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1

2nd pin (each pin up moves 3 inches)
315 x 3
365 x 3

3rd pin:
405 x 3
425 x 3

4th pin: (ROM = 5 - 6 inches)
455 x 3
495 x 3
545 x 1
565 x 1
585 x 1
600 x 0 (ran out of gas. disappointed here but yesterday's military press taxed my shoulders, so they were a little sore).
495 x 6

[D.J. Satterfield]

That is some very impressive pressing Mike. Nice variety.

[Mike McConnell]

That is some very impressive pressing Mike. Nice variety.
Thanks, D.J.

[Mike McConnell]

Low volume day.

DB curls:
35 x 20

20" Deadlift:
135lbs x 3
225 x 3
315 x 3
405 x 2 (finally lifted this with no wraps)
495 x 3 (wrist wraps here on out)
585 x 1
635 x 1 (moderately hard)
655 - thought about this as I stared and stared at it while it sat on the pins in a squat cage while i consider lifting it knowing that I had a slight twinge in my upper back. And then decided not to do it. I knew I could do it but better to preserve my back than to ruin my day. The lift was good anyway. Need to do more seated dumbell rows the next time.

T-bar machine - wide grip (light):
45lbs x 20
70 x 20

Had to leave early for dinner with in-laws.

[Mike Westerling]

Nice work.
-Mike

[Mike McConnell]

Nice work.
-Mike
Thanks. Ever had that nagging doubt in your head telling you not to lift that weight after getting some twinges earlier?

[Paul Neuhaus]

Thanks. Ever had that nagging doubt in your head telling you not to lift that weight after getting some twinges earlier?


Sometimes you have to listen to your body, especially when it comes to your back. Look at my journal entries from Thursday, and then today. You'll see where I listened to my body and adjusted my routine.

[Mike Westerling]

Thanks. Ever had that nagging doubt in your head telling you not to lift that weight after getting some twinges earlier?

....I usually wish I hadn't.
-Mike

[Mike McConnell]

Windy today. 20mph winds blowing from the south. Made flipping tires interesting.

380lb tire:
14 flips. Easy. The last 7 flips back I speeded it up. Wasn't breathing as hard this time.

450lb tire:
2 flips + 30 seconds rest
2 flips - 30 seconds rest, hands were slipping, keep gripping where treads are smooth.
4 flips this time I spit into my hands before each flip...solved that problem. Rested one minute
4 flips on the homestretch

Farmer's one handed lift, 202lbs with 1.75 inch handle.
Right hand - 4 or 5 seconds
Left hand - barely 2 seconds, enough time to stand up
Right hand - 5 or 6 seconds, a little longer.
Left hand - about 3 maybe 4 seconds.

A little announcement here: See http://www.deafstrongman.com - first ever North America Deaf Strongman Games.

Hope ya'll like the website.

[Mike McConnell]

Took it easy today.

Dumbell curls:
35lbs x 10
45 x 10
55 x 10
65 x 6

Bench press:
135lbs x 3
185 x 3
225 x 3
275 x 3
315 x 3
245 x 7 (close grip, pause and press)

Triceps extension cable pushdown:
80lbs x 10
100 x 10

Had to quit early. Other appt to attend to.

[Mike McConnell]

Sort of an "ack!" day...

Seated Cable rows for lower back stretches:
100 x 20
150 x 20
200 x 20
250 x 10
300 x 10 (PR on reps) - Also, tweaked my lower left side of my back muscles. Aaaaaaarrrrggggggghhhhhhh!

Did lots of stretching for 15 minutes before moving on to OHP.

Over head press:
65 x 6
85 x 6
105 x 6
135 x 6
155 x 6
175 x 4
205 x 1

Ack!
Did lots of back stretches between sets of OHP.

Front squat:
135 x 10
155 x 10

Back squat:
185 x 10
225 x 10

Ack!

Actually, it felt fine but I'm just so out of it for my legs. Gonna hit it harder this Friday...see how my back feels by then

Standing calf raises:
200 x 20
300 x 20
400 x 20
500 x 20
600 x 30

Viking press:
100 x 10
200 x 10
300 x 11 (PR on reps!)
340 x 1 (PR on lift...ran out of gas on this one)

Ack!

Gonna take some tylenol pills. Hot shower and more stretching before I go to bed. I know I'm gonna feel it tomorrow.

Ack!

:BB:

[Mike McConnell]

Dumbell Front Shoulder Lateral Raises
10lbs x 10
20 x 10
30 x 10
40 x 10

Not bad. Had to do it slow and get the feel of it to help warm up my shoulders.

Barbell Back Squat
135 x 10
185 x 10
225 x 10
275 x 9 Trying to warm up my legs but my left shoulder hampers my handling of the barbell and is distracting me.
225 x 10 deep squats below parallel.
225 x 25 fast and quick to parallel with the last one for a full deep squat way below parallel.

Four months to go til the Desert Challenge II at Albuquerque, NM. It's now that I need to double up on the leg exercises and get them moving!! Ah..the damned left shoulder!

Seated over head press with bar at chin level resting on catch pins in squat cage.
65 x 3
85 x 3
105 x 3
135 x 3
155 x 3
175 x 3
195 x 2 (PR on reps) Quit here. Wanted a light shoulder workout and not do anymore partial overhead presses.

[D.J. Satterfield]

Mike -
That was a damn nice workout. Those squats looked real good. Nice PR on the pressing, those are tough to do.

[Mike McConnell]

DJ, it should get a lot better now since today I felt was a transitioning moment for my leg workouts. I'm looking to do 315 x 20 in about 2 months from now for back squats. Gotta get more serious now with the legs and get more drive going.

[Mike McConnell]

good day on tire flipping. Getting better every week.

Warm up with the 380lb tire:
12 flips, non-stop. Easy. The first two I took it easy and seeing how my lower back reacted to the flipping. It felt fine. No tightening of the lower back muscle where I strained it last week. And again a little bit on the squat a few days ago on Friday. After flipping it 12 times, I could feel my lower back tightening like a vise. I went inside and laid down on the floor and did stretches for 10 minutes. And resumed the tire flipping.

450lb tire.
11 flips - non stop (a personal record). I took it easy. Spit on my hands so I can get a good grip. Between flips was about 15 seconds apart as I looked for a good place to put my hands under the treads where some are really smoothed out and not angular for good gripping opportunities. My lower back felt a little better this time. Went inside and stretched for about 5 minutes this time before going back outside to do the farmers.

Farmer's lift - 202lbs with a handle at 1.75 inch thick
Right hand: 15 seconds (PR)
Left hand: 2 seconds. still weak. need to buy a gripper for my left hand.

My neighbor next door heard the "thump" "thump" and wanted to see what was going on. He knew about my implements and figured that I was working out with them. He never seen me lift a tire before so I did a demo flip by flipping the 450 lb tire. So that makes 12 flips for the 450lb tire.

What's good about today besides the PRs is that I didn't breathe as hard nor do I feel like I have to drag myself to the shower (which I haven't yet as I type out this journal). Even lifting the 202lb farmer by straddling it with my legs and lifting it seemed light.

Good day it was. Later on this week I'll get the 550/600lb and 750/800lb tires from the local landfill for $2 bucks.

:)

[Mike McConnell]

Slowly making improvements.

Dumbell Curls:
25 x 20
35 x 10
45 x 10
65 x 9 (PR on reps)

BP:
135 x 3
185 x 3
225 x 3
275 x 6
315 x 3
335 x 1 (moderately easy)
245 x 8 (closed grip, pause and press only).

Barbell two-handed curls:
65 x 10
85 x 10
115 x 10
135 x 9 (PR on reps, previous was 7 reps)
135 x 5
135 x 5

Tricep cable pulldown:
60 x 10
80 x 10
100 x 10 easy. Stopped here. Wanted my left elbow to get better. It'll be a few more weeks til I get heavy on this again.

Incline BP:
135 x 10 Easy. Just checking it out to see how my left shoulders feel. Feels ok. Some annoying pain. Will work more on incline later on.

Standing Calf machine:
200 x 20
300 x 20
400 x 30
500 x 30
600 x 30 (the limit on this machine)
735 x 20 (added three 45lb plates by tying a rope through the plates and up and around the top weight of the standing calf machine). Will need to get up to 800lbs the next time.

[D.J. Satterfield]

Nice benching Mike, those are some good numbers.

[Mike McConnell]

Nice benching Mike, those are some good numbers.
Thanks. After 7 months from 185 to 350lbs, I'm pleased with the results so far. Goal is 400lbs sometime this year. But I need to put on 12 more pounds before that happens soon enough.

Now, it is just me or I have unusually strong calves?? I remember when I younger I would just stand beneath a basketball hoop (10ft high) and just do a standing jump easily grabbing onto the rim. A few times nearly dunking a basketball, too.

[Mike McConnell]

Forgot to post yesterday's workout, so I'll include that with today's workout results.

Thursday.
Wide grip T-bar rows:
45 x 10
70 x 10
90 x 10
115 x 10
135 x 10 (PR on reps with three 45lb plates)
160 x 3 (PR on weight and reps)

Dumbell lateral raises:
25 x 10
35 x 10

Military barbell press (strict only)
65 x 1
85 x 1
105 x 1
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1 (felt a little disconnected here, don't feel as strong today)


Back Squat. Left shoulder just bugs the hell out of me. Just need it to get warmed up better so it won't be so distracting.
135 x 10 (front squat)
135 x 10 (back squat here on out)
185 x 10
225 x 10
275 x 10 (finally, 10 reps with a few more to spare)
315 x 3 (Goal is to squat 20 times in about two months from now)
365 x 5 (3/4 squats)

18" Deadlift with bar below my kneecaps
135 x 3
225 x 3
315 x 2 (gonna do this again early next week. not satisfied! Squats didn't help either)

==================================

Friday's workout.

DB curls:
25 x 20
35 x 10
45 x 10
55 x 5 (bleh. don't feel warmed up with this today)

Bench press.
135 x 6
185 x 6
225 x 6
275 x 6
315 x 3
225 x 6 (pause and press, very narrow grip)

Concentrated DB curls between the legs.
25 x 10
35 x 10
45 x 10
55 x 10
Finished off with 135lb barbell curl for 5 reps.

Adios. Tomorrow I'm getting two larger tires at the local landfill for $1 each.
Gonna get a ~600lb tire and ~800 tire, give or take 50lbs. Hopefully. Will get them weighed on truck scales nearby.

[Mike McConnell]

Finally got a heavier tire to workout with. It weighs about 620lbs. It's 63 inches in diameter across and 25 inches high. I flipped it once at the landfill just to get a feel of it. It wasn't that hard. In fact, the flip was quick and smooth. Kind of surprised myself. I will know more tomorrow on Sunday for my tire flip workout session on see how many times I can flip it. I figure 4 - 6 flips without stopping. But that's after warming up with the 380lb and 450lb tires first. So, I'll probably be too tired if I flip them across the length of my backyard. So, instead I'll just flip each tire four times. The heaviest one I'll try and flip as many times as I can.

My co-worker has a flatbed trailer with a backend hydraulic cherry picker (capable in lifting up to 1200lbs) to lift the heavy tires on and off the trailer. His side business is dealing with large, used tires. Lucky me. After I selected the 620lb tire to my satisfaction, we both spotted what we believe was an 800lb tire or so at the local landfill today (tons of tires out there). But that tire was behind a mountain of big tires. He'll have to talk to the people there to help get that tire for me. Maybe next week I'll hear from my co-worker when it's time to pick it up. In the mean time I have a bigger toy to play with. :)


http://img368.imageshack.us/img368/5154/dcam01490tn.jpg
Here is a picture of my 620lb tire sitting behind two other tires (380lbs and 450lbs) as seen below. The 450lb tire has a dimension of 59 inches across and 23 inches high. The picture of the heavier tire is deceivingly smaller since because it's further away from the camera but it has a dimension of 63" across by 25" high. Nice treads for gripping. Better than the 450lb tire's treads which has smoother treads on the inside.

http://img519.imageshack.us/img519/2250/dcam01534rk.jpg
Here's me lifting a 202lb homemade farmer made out of 1.75 inch steel pipings and concrete with a 1.75 inch thick handle. My left hand is weaker than my right but I was able to hold it for about 4 or 5 seconds in this picture. An improvement from last week when I could barely get it off the ground before it slipped out. I did lift it with my right hand first (no photo) and it felt good. Probably 20 seconds or so.

Now, time to rest and get ready for tomorrow's workout.

[Mike McConnell]

Yesterday I got my 620lb tire from the local landfill and hosed it off with water in preparation for today's lift.

Warmed up with the lighter tires before jumping to the 620lb tire. Flipped the 380lbs and 450 tires without stopping. Rested a minute or so before doing the 620lb tire.

380lb tire - 4 flips

450lb tire - 4 flips (I hate this tire, hard to find a good tread to grip on).

620lb tire - 3 flips. The 4th flip I slipped on the dry grass. Also, I noticed that I was flipping on a very slight upward slope. Not that it mattered much to make a difference, just saying. :)

Three flips for 620lb tire. Not bad. I was hoping for 4 flips but the dry grass makes it a bit slick. A real concern for me there. But that's another day to try. Also, I wasn't breathing hard this time. When I get my 800lb tire, I may be forced to buy shoes with cleats just to avoid injuring myself slipping on the bone dry grass. No rain in New Mexico for months!! But can't wait to finally being able to flip my 800lb tire. Hopefully right before the competition this May. Gotta add another 14 pounds to my bodyframe to ensure that I can flip the 800lb tire at the contest this May. Gotta eat MORE! Gotta squat more! More deads! Blah...blah...you guys know the drill.

Also, I lifted my 202lb homemade farmer with the 1.75 inch thick handle after I did my tire flipping. My right hand held on to it for about 28 seconds (a new PR!) while my left which is barely getting better held onto it for about 4 or 5 seconds.


http://img36.imageshack.us/img36/5979/620lbtireflipd7tf.jpg
http://img359.imageshack.us/img359/1903/620lbtireflipe3cc.jpg
http://img359.imageshack.us/img359/9241/620lbtireflipf4ks.jpg

[Mike McConnell]

Quick workout today.

DB curls
25 x 10
35 x 10
45 x 10
55 x 10

BP
135 x 6
185 x 6
225 x 6
275 x 6
315 x 3
245 x 7 narrow grip, pause and press
225 x 6 narrow grip, pause and press

Dips with own bodyweight - 50 times


Outta there!

[Nicolette L.]

Those tire flips are sweet. Keep it up! :mag:

[Paul Neuhaus]

Mike,
By looking at your pics, it looks like your feet are too close to the tire when you lift it. I know the footing is bad in your yard, so I'd suggest you do one of two things. Either take the tires to an asphalt or concrete surface, or get a pair of cleats for flipping in your yard. If you can get your feet behind you and "walk into" the tire instead of "deadlifting" it, you'd be surprised at how much easier it really is.

[Mike McConnell]

Mike,
By looking at your pics, it looks like your feet are too close to the tire when you lift it. I know the footing is bad in your yard, so I'd suggest you do one of two things. Either take the tires to an asphalt or concrete surface, or get a pair of cleats for flipping in your yard. If you can get your feet behind you and "walk into" the tire instead of "deadlifting" it, you'd be surprised at how much easier it really is.
yeah, I know. I mentioned the cleats a few times in my blog about the tire flipping problem. I'd do it out in the street but it has a bit of a slope and traffic. I'd do it on the backyard concrete patio but I don't think wifey would like seeing black scuffle marks.

[ClayEdgin]

Mike, you still coming up this way soon? When you do, even if it's not on a weekend, we can spread out the heavier tires, yoke, farmers, stones and whatever else you want to play with and go at it.

[Mike McConnell]

Mike, you still coming up this way soon? When you do, even if it's not on a weekend, we can spread out the heavier tires, yoke, farmers, stones and whatever else you want to play with and go at it.
Yep, in three weeks. Need to reserve my hotel this week but I'll keep you informed.

[Mike McConnell]

Getting nuts about my squatting...my shoulders are pretty much slowing me down.

Anyway....

DB front lateral raises.
10 x 10
20 x 10
30 x 10
40 x 10 ...not bad.

Back squat
135 x 10 (front squat)
135 x 10 back squat...ow...my shoulders!
225 x 10 ...ow...ow...ow!
275 x 2...stopped way short...skip that one dude!

Leg presses using a different machine that looks exactly like this one:
http://images.google.com/images?q=tbn:7n9EsRmTMJmAxM:www.studio29fitness.co m/images/Studio29%2520LegPress_Large.jpg

two 45lb plates x 10
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 10

OHP
65 x 6
85 x 6
105 x 6
135 x 6
155 x 6
175 x 6
195 x 3
205 x 1

I'm outta here!

[Mike McConnell]

gonna skip a few days of workout descriptions...didn't follow up.. :(

Today's workout.

Stiff legged deadlift, stretched until hands touches my shoes.
95 x 10 (used 25lb plates)
145 x 10
195 x 10 (fairly easy)

20" inch deadlift. Used a barbell that's heavily knurled.
135 x 3 (reverse grip)
225 x 3 (reverse grip)
315 x 3 (reverse grip)
405 x 3 (reverse grip, PR on reps)
495 x 3 (regular grip with wrist straps)
585 x 1 (reg. grip with ws)
675 x .75 (wrist straps were slipping away from me)
675 x 1 (PR on poundage but tore the hell out of one callouse on my right hand. Should've continued with reverse grip instead so the bar won't slip away. Never deaded that much before. So, I know next time). 700lbs is not far off.

Taped up my hand. Not going to let a little tear stop me.

Seated DB presses
35 x 10
55 x 10
75 x 10
85 x 3 (pooped out!)

Outta here! Errands to do for my daughter's school dance tonight.

[Mike McConnell]

Ok. Rested for about 5 days to let my body recuperate.

Dumbell curls:
25lb x 10
35 x 10
45 x 10
55 x 10

Bench press (took it easy as I get back into it, plan to hit it harder this Saturday)
135 x 6
185 x 6
225 x 6
275 x 6

Barbell curls
65 x 10
85 x 10
105 x 10
135 x 5

Dips:
Bodyweight x 20
BW + 45lbs x 12
BW + 95lbs x 7

I need to do more dips to help keep my triceps up to speed and avoid using tri-press downs/extensions.

Dumbell curls
70lbs x 5 (PR reps, previous was 2)

[Mike McConnell]

Ok. I had my rest..actually my body needed a rest for my joints. 5 days off, one day workout, and another 5 days off, and yesterday i resumed my regular scheduled program.

Wednesday, Feb 15, 2006.
10 minute stationary bike to warm up.

Front pulldown cable with weights 80 x 10, 100 x 10, 130 x 10, 150 x 5
Just taking it easy.

T-bar rows with 25lb plate.
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 10
5 plates (125lbs) x 10

Over head press (military press)
65 x 6
85 x 6
105 x 6
135 x 6
155 x 6
185 x 2

Back squat
135 x 10
185 x 10
225 x 10

Leg extensions were done between squat sets to help limber up some stiffness in my right leg.

Finished.

February 16, 2006
10 minute stationary bike

20 dips with bodyweight

Dumbell curls
25 x 10
35 x 10
45 x 10
55 x 10

Bench press
135 x 6
185 x 6
225 x 6
275 x 6

Standing calf raises
200 x 20
300 x 20
400 x 20

Reverse barbell curls
65 x 10

done

Will start ramping up more into next week. Legs and back on Friday.

[Mike McConnell]

Ah, the horrors of away business meetings. Finally did my workout today with 2 1/2 months to go til contest time.

10 minute stationary bike.

DB curls
25 x 10
35 x 10
Then did 30 reps of dips with body weight.
45 x 10
55 x 5 Got a little pissed here. Slugged it out with 70lbs next.
70 x 4

Bench press.
135 x 6
185 x 6
225 x 6
275 x 6
315 x 1 for easy rep.
225 x 6 for closed grip, pause and press

Barbell curls
65 x 10
85 x 10
105 x 10
135 x 5
135 x 5

Two arm tricep extension cable pressdown
60 x 10
80 x 10
100 x 10
120 x 10

Viking machine press
100 x 6
200 x 6
300 x 5

Standing calf machine
200 x 20
300 x 20
400 x 20
500 x 20

Barbell reverse arm curls
65 x 10 moderately easy...will add more as the weeks go by.

Finito!


BTW, bought cleats to wear when I do my tires later on this week. Backyard grass is dry and slippery.

[SBaier]

Workouts are looking good... I would drop the curls and dips before the pressing. Stick to the basics, then add assist exercises as time allows.

Keep up the great work!

[Mike McConnell]

Mixed up my routine a little bit yesterday. Did my workouts two days ago but won't post them (did legs, shoulders and back). I'll just post what I did yesterday.

12 minutes stationary bike. Will keep increasing the time and intensity over the next few months prior to competition. I'll will include treadmill soon.

Bent over stiff-legged "deadlift" (forgot the correct terminology for this type of exercise) using 25lb plates while standing on a wooden platform so I can touch my toes with my barbell to full standing.
95lbs x 10
145 x 10
195 x 10
245 x 8

BB curls
25 x 10
35 x 10
45 x 10
55 x 10

bench press
135 x 6
185 x 6
225 x 20

barbell shrugs
135 x 20
225 x 20
315 x 20 (with wrist straps)
405 x 20
495 x 10
585 x 7

done for the day. I began working out this week while I had an self-imposed layoff for nearly 3 weeks while only working out twice during the interim. Shoulders feeling much better as well as my other joints.

[Mike McConnell]

My Sunday's workout with the tires.

I used my cleats for the first time in my backyard on the dry grasses. Works very well.

Learned that I don't need to lean in on the lighter tire to warm up on. Just do the typical lift (e.g. "deadlift"). The heavier tire, I leaned into and made a big difference. Although it does increase the "bruising" to my frontal shoulders. No biggie. My footings took the stance similar to that of a sprinter's feet on the sprinter block. What are your stances in preparation for the heavy tire lifts?


380lb tire - 5 flips
420lb tire - 4 flips
620lb tire - 5 flips. I've plenty more to go but time was up to take the kids to the playground.

202lb single hand farmers lift with a 1 3/4" handle
left hand - 10 seconds (much improved over the last time of 3 seconds)
right hand - 13 seconds

Feeling wimpy today on the grips but had to skeedaddle.

Thinking about doing tires twice a week. Need to get that 800lb tire soon!

[ClayEdgin]

Mike, I don't know if you've seen it yet, but the contest info for the one you wanted to do in May is up on www.nmstrongman.com now. The only difference is that the date is Sunday the 21st instead of Saturday the 20th. The reason for the change is that there is a highland games on Saturday the 20th and we don't want to conflict with that. Besides, I would bet that more than a handful of the throwers would compete in the strongman comp too.

Your training is looking good so far. My feet when I'm going up against a heavy tire are even with each other and I'm on the balls of my feet. On narrow (thin) tires, I get pretty tore up on the front delts from driving into the tire. We had a guy come out a few weeks ago who took a staggered stance and ended up tearing his calf muscle. On the 500 and 800 tires, I drive into them but on the 1130 I like to just deadlift it.

If you get an 800lb tire and want to prepare for the tire flip medley event, I'd recommend just doing sets to failure on the 800 and then hope you can nail the 1130. We're just starting to do singles, doubles and triples with the 1130lb tire and as it gets closer to contest time, we'll start doing sets of 5 and that should be enough strength and conditioning to complete the event.

Does tire flipping murder your back like it does mine? I am dealing with some big pain today after my flips yesterday.

[Mike McConnell]

Thanks, Clay. Made a note in my schedule for the May 21st event.

As for lifting the tires, never had back problems doing them. Also, my calves were never a problem either since I do lots of standing machine calf work getting up to 600lbs for high reps. Yes, I do lift it using the balls of my feet in the initial drive. Seems easier to grip with the added friction of my arms and shoulders. Hopefully should prove helpful with the 800lb tire. Don't know when I'll get my 800lb tire. The sooner the better.

The 800lb flips to failure sounds good. Still, need to warm up though with the lighter ones but not as many flips.

[Nicolette L.]

Where are you? I see you have not posted recently. How is training? Keep us posted.

[Patrick McGuffin]

Yeah man, whats up??

[Mike McConnell]

Sorry, folks. I'm still at it. Took the last three weeks "off" to prepare for my physical test for the upcoming fire season so I can be qualified for wildfire fighting. Did lots of conditioning and laid off a little bit on the weightlifting exercise to focus on endurance. Dropped 8 pounds so I won't carry the extra weight when I carry a 45lb pack for 3 miles in 45 minutes or less. Passed the test on Tuesday. Started my regimen yesterday for the strongman. Will hit it hard as the week goes by plus I'll be "doubling" up on my caloric intake. I'm still at 182. Need to get to 200lbs in 5 weeks by contest time.

No fear....

I'm still alive.

[Patrick McGuffin]

Good to hear that you didnt get swallowed up by a mountain lion or something like that. Good job on the physical test.

[Mike McConnell]

Good to hear that you didnt get swallowed up by a mountain lion or something like that. Good job on the physical test.

Ha. Well, one of my co-worker was stalked by 4 cougars in the mountains last year. One mother cougar and 3 of her grown offsprings.

Tomorrow is tire day. Sunday is always tire day. Haven't touched them in 4 weeks. Saturday is my day off from exercising.

[Patrick McGuffin]

I was stalked by a cougar once... well it ws more like it was ready to pounce on me but I was in between two trees where it couldnt have got me so it was just waiting for me to walk out, and I didnt even see it until i was about to leave, I about had to swallow my heart as it jumped out of my body. luckily i had a big gun on me, of course I cant hit the broad side of a barn when I get worked up but it wasnt staying around after the first shot anyways. I hate cougars!

[Mike McConnell]

Weights & Tire Day

Not bad today. Missed my tire day on Sunday so I did my heavy tire flipping today after my gym workout. Did remarkably well after a 4 week layover on tire flipping so I could prepare adequately for an upcoming pack test for wildland fire fighting recertification of which I passed last week, of course.

Dumbell curls:
25lbs x 10
45 x 10
55 x 10
70 x 3

Bench press:
135 x 6
185 x 6
225 x 6
275 x 6
225 x 8 (close grip, pause and press)

Triceps machine pulldown:
60 x 20
80 x 20
100 x 10 easy.

I took it easy today since today I needed to do my tire flipping.

Drove home and prepared for my tire flipping. Put on my cleats for better traction on grass in my back yard.

The three tires were lined up side by side with the lightest one in the middle wedged in between the two larger ones. The sun temperature expanded the tire and so lifting it out of the middle was quiete hard. Once out I began flipping the lightest tire as a "warm up."

380lb tire - 10 flips. Easy flipping. Just did the regular "deadlift" type lifting. Not heavy enough to lean into with my cleats.

450lb tire - 5 flips. Took it easy here after 4 weeks of no tire flipping. Felt warmed up enough for the 620lb tire.

620lb tire - 7 flips with 2 flips at a time with a 1 to 2 minute break. The last 3 flips I flipped non-stop. Goal: 10 flips with no stopping.

I'm pleased with my results. Plan on doing it again this Friday as I speed up my tire flipping. And in two weeks get my 800lb tire!

With the 620lb tire I first had trouble finding my grip but the key is to use your body as a source of contact (ie. friction) and lean into the tire as I move forward. Lots of scrapes and bruises to the upper arm and front shoulders area since I lifted it with my tank top. No biggies.

202lb farmers lift with 1.75 inch handle.
Right hand: ~12 seconds
Left hand: ~ 3 seconds. sucks. I know. Will improve over the next 4 weeks as I gear up for the High Desert Challenge II contest this May 21.

All in all, a good workout. Quite satisfied with the 620lb tire lift today. Will look forward to it this Friday.

[Mike McConnell]

Can anyone direct me where I can order online some good quality neoprene for elbows and knees? 31 days to go til the contest. Would like to order asap

[Kyle]

Can anyone direct me where I can order online some good quality neoprene for elbows and knees? 31 days to go til the contest. Would like to order asap

Hey Mike, I think the consensus pick for neoprene sleeves is Rehband equipment. It seems as if everyone has a pair these days. The price may be steep, but they apparently last a lifetime. The place to buy them is www.jackalsgym.com. There is actually a link to the website on the main forums page. Everyone says the service can't be beat. Hope this helps.

[Mike McConnell]

Thanks.

Has anyone used tacky for the tire flips beside the atlas stones?

[ClayEdgin]

Mike, you might also check out www.liftinglarge.com They are a company located here in Rio Rancho run by a husband and wife powerlifting couple. Great folks, and great to do business with. I'm lucky enough to just go a mile down the road and pick up my order from them, but when I lived in CA and ordered stuff it was in my hands within the same work week.

I own a pair of the Tommy Kono knee sleeves and like them a lot. Never tried the Rehbands, but the TK's do a very nice job of keeping things loose.

And just a reminder that the contest is being held on the 21st, not the 20th as originally planned. There is a highland games on the 20th that Warren did not want to conflict with. There is actually a higher possibility of the HG athletes competing in the strongman contest too.

Tacky on tires is generally a no-no in contests. It does work well though. Usually, liberal amounts of chalk on my hands and forearms works just as well.

[Mike McConnell]

Thanks, Clay. I already ordered the Rehband elbow and knee sleeves. Guess I'll have to buy some chalk soon. BTW, Clay. Can I just pay for the contest on the day I show up with the forms?

[Mike McConnell]

I'm into my 2nd week regrouping my strength exercises after a 3 week "layoff" (though not completely) in order to do my cardio and lose about 8 pounds so I could pass the pack tesof which I took and passed last week on Tuesday. Whenever I "layoff" from lifting weights that exceeds 2 weeks or more I tend to lose some strength gains once I get back in again. And usually the 2nd week is my crappy week as I reclaim my strength while by the 3rd week and beyond I recover quickly. So, I'm looking forward to next week gains. Gained back the 8 pounds I lost in preparation for my pack test. I'm now back up at 186 lbs and I'm on my way up to 200 lbs by contest time. That's 4 weeks away.

Overhead barbell press (all strict presses, photo shows a man presssing 135 lbs):
65 x 10
85 x 6
105 x 6
135 x 6
155 x 6
185 x 2

Recovering nicely. Still a little tender in a few places. Should do 185 x 6 by the end of next week. And 30 reps for 135 lbs.

One Arm Dumbell Rows:
45 lbs x 10
65 x 10
85 x 10

Felt a little tight with my left arm. Some slight kinks in back and decided to back off a little for now. Gripping is poor but will improve markedly over the next few weeks. Will keep adding more weight as the weeks go by. Plan to get up to 135 - 145 lbs for 10 reps in each hand for one arm dumbell rows, soon.

Barbell shrugs (photos show 405lbs shrugs):
135 x 10
225 x 10
315 x 10 (tried to lift it without wrist straps. Got a little pissed when I couldn't since I have done in the past)
405 x 10 (with wrist straps)
495 x 10 (with wrist straps)
585 x 10 (with wrist straps)

Back squat with barbell while finishing off for deep squats near the end of my reps:
135 x 30
135 x 30
185 x 20
225 x 20
275 x 3 (pooped!)

My shoulders do not hurt whenever I go under the barbell in preparation for the squat. I feel I have better control of the weights now. My legs are my best to respond the fastest. Goal is to do sets of 20 reps up to 315 lbs....soon!

Tomorrow's exercise: Upper body and arms at the gym. And drive home to do tire flipping under the hot New Mexico sun.

[TravisClary]

Nice to see you back lifting again.
I'm not Clay but I know you can pay your entry on the day of the contest. However there is a late fee of a dozen donuts, that go to me.

[ClayEdgin]

You can enter the day of the contest, but I think the late fee is $10.

[Mike McConnell]

The extra fee ain't gonna break me. It's those heavy looking equipments on the day of the contest if I'm not careful. :)

[Mike McConnell]

Upper body and tire flip day.

Got my Rehbands for elbows and knees yesterday and wore the elbow ones today just to get a feel of it. Strong Neoprene smell...whooof.

Seated dumbell curls to get the old blood flowing:
25 x 10
35 x 10
45 x 10

Partial bench press:
1st pin bar is approximately 7 inches off of my chest.
135 x 6
225 x 6
315 x 4
365 x 1 (PR)

2nd pin bar is approximately 10 inches off of my chest (ROM ~ 7 - 8 inches
405 x 4 (PR on reps)
455 x 1 (PR)

3rd pin bar is approximately 13 inches off of my chest (ROM ~3 - 4 inches)
495 x 1
545 x 1
565 x 1 (PR)
585 x 1 (PR)
605 x 1 (PR!!) barely. I could feel that in my front deltoids on that one. Whoooo. First time I hit over 600 lbs. As I said, as I enter into my 3rd week of exercising after a short layover (for pack test, see previous entries) I get stronger. Today is the beginning of that 3rd week. :)

Dips using bodyweight:
20 times

Drove home.

Now, next is my tire flips in my backyard. Gonna take some pictures with a better camera that has a 5 meg pixel resolution. No grainy stuff.
Be right back with the results.

[Mike McConnell]

Guess the heavy partial benching affected my tire flipping when I got to the heaviest one.

380lb tire x 5 flips. Easy.

450lb tire x 5 flips. Easy.

620lb tire x 2 flips. The last one I struggled a bit. Gripping and heaving it up were not a problem but I think my arm and chest were just tired from the heavy partial benches today that I had trouble pushing it over beyond the "thigh kick".

Will take a note on that not to do that again on doing heavy partials and tire flips within the same hour. :)

I'll get the photos later on today. Hungry.

:FF:

[ClayEdgin]

Hey Mike, just checking in with you to see if you're still thinking about coming up this way next Sunday for the contest. If you need a place to crash Saturday night lemme know.

[Mike McConnell]

Hey, Clay. Still plan on going. Will sign up as a last minute competitor and pay the late fee. Knock on wood I'll stay in one piece til then. My wife and kids will go with me to watch. So, I'll "crash" in my van on the way back home. :)

Here's the latest on Friday and Sunday's workout:

Sunday's tire day.
All flips were non-stop without rest for each tire.

380lb tire x 10 flips. Easy.

450lb tire x 6 flips. Moderately easy. Could've done more but didn't want to. Oh well. Lazy me.

620lb tire x 2 flips. Moderately hard.

I'm happy that my leg drive is getting easier and stronger. Leg drive is very important to get the initial momentum going allowing the thigh "kick" to follow through after the drive. Also, another note. I wear my cleats for better footing on dry grass in my backyard. But this time, I had to stop after two flips (I was going for three or four) due to a muscle bicep strain on my left arm. Iced it for 30 minutes and took a shower. Right now, it feels fine. No muscle damage. Just a strain. Will try again later this week a few days before the strongman High Desert Challenge II competition. Knock on wood and hope no injuries occur during the interim until contest time.

My 620lb tire flip: http://img225.imageshack.us/img225/5086/620lbtireflip3df.jpg


Friday's Workout.
One week ago I had a slight forearm injury on my left forearm. Apparently it was the result of lifting an 85lb dumbell and I twisted my left arm in a odd way and strained my upper left forearm somehow and gotten some minor muscle tears.

I was doing dumbell seated overhead presses to work my shoulders almost two weeks ago. Warmed up with 25lbs dumbells and went up in 10lb increments while I did my shoulders. All the way up to 85lbs for 4 reps.

One arm bent-over dumbell rows with right and left arm:
25lb x 10 reps
40 x 10
55 x 10
70 x 10
90 x 10
100 x 8 reps with right hand, and 5 reps with left hand. No straps!

Seated military press with bar on safety pins for upward press:
1st pin with bar at chin level
65lbs x 6 reps
85 x 6
105 x 6
135 x 6
155 x 6
185 x 4
205 x 1

2nd pin. Bar at forehead level
205 x 4
225 x 1

3rd pin. Bar at near top of head
225 x 2

I stopped. Felt like I was gassing out. Unusually weak at this point. Grrrr... saved my energy for my leg squats

Partial leg squats. These were done starting from the bottom up from the safety pins instead of unracking and doing the squats:
1/2 squat (Range of movement ~16 - 18 inches)
135lbs x 20
135 x 30
225 x 20
315 x 20
405 x 20
485 x 4

1/4 squat (Range of movment ~5 inches)
575lbs x 10 reps
635lbs x 10
665lbs x 8

Stopped for now. Had some left over but I've been building up my partial squats over the past two weeks. My strength has gone up quick. Next week I believe I can get my partial squats (1/4 squats) up to 750lbs. Need to do this so I can prepare for the 500lb Conan's wheel competition and get used to the feel of heavy weight on my back and legs.

[Mike McConnell]

Monday's workout.

It was short. I had to. My left bicep was a little sore from the strain on Sunday's tire flip. Decided to do a little bench press and then do just barbell shrugs. It's been 4 weeks since my barbell shrugs. I usually do it every 3 weeks.

BP:
135 x 30
185 x 6
225 x 6
275 x 6

Barbell shrugs:
135 x 20
225 x 20
275 x 10 (no wrist straps. felt sucky gripping the bar)
315 x 20 (wrist straps here on out)
405 x 10
455 x 10
495 x 10
545 x 10
585 x 10 (unbelievable! felt nice)

I had more to go but my left bicep said...enough. Though I believe I could've done around 635 for reps for a PR on reps (last time it was 4). I love it when I lift the bar and the sucker bends right before me in front of a mirror.

Since today is Wednesday. I'll be doing shoulders, backs and partial squats. Let's see if I can get over 700lbs for 1/4 squats.

5 more days til High Desert Challenge II.

[Mike McConnell]

A good workout today. I can feel myself peaking this week. I think I am timing this just right for the Sunday contest. Knock on wood. I figured I'd peak around weekend some three weeks ago. Looks like I'm right on track.

Seated upright machine rows for each arm (weights on each side):
45 x 20
70 x 20
90 x 20
115 x 15
135 x 10 (PR on reps)
160 x 3 (PR on weight)

Feels good. Hopefully I'll be ready for the arm over arm truck pull.

Standing overhead barbell press. All strict presses except last exercise with 135lbs:

65 x 6
85 x 6
105 x 6
135 x 6
155 x 6
185 x 6 (PR on reps)
205 x 1 (preserving my strength)
215 x 0 - didn't do this, I'd be wasting my strength for a goal of 225. So I said F**K it. Proceeded to load the bar up to 225.
225 x 1 (PR!! Finally did it. My goal was to do 225 before contest time).
135 x 27 (last two reps were strict reps)

Partial squats at 1/2 squat:
135 x 20
135 x 20
225 x 20
315 x 20
405 x 20

Felt wiped out here. I actually had a late lunch and should've waited another hour before working out but hey, will do more squats on Friday as my last day to workout before the Sunday strongman contest in Albuquerque.

Still have Thursday and Friday to go. And rest on Saturday. Get up 4 AM Sunday morning for the drive to make the 9AM weigh in. Currently icing my left arm (lower bicep and upper forearm)...still a little achey but am regaining my strength and soreness is going away. Not sure how I'll do on the atlas stones. :confused:

[Mike McConnell]

Also, my weight is still going up. See below in my signature area.

[Mike McConnell]

15 hours to go til competition time starting at 10 AM (weigh in at 9AM) in Albuquerque, High Desert Challenge II. Getting psyched up. See you there Clay.

[ClayEdgin]

Mike, it was great to meet you yesterday - you're a hell of a competitor. Hey, did you leave your belt at the contest yesterday? Someone left a Valeo weight belt on the table under the competitor's tent when we cleaned up. Warren picked it up and is holding it until someone claims it. I thought I saw you wearing a Valeo belt yesterday so I thought I'd ask.
Great job yesterday!

[TravisClary]

Great job yesterday Mike. Taking home 3rd in your first contest is pretty good. Keep up the good work.

[Patrick McGuffin]

Ok share some details, how did it go?

[Mike McConnell]

Mike, it was great to meet you yesterday - you're a hell of a competitor. Hey, did you leave your belt at the contest yesterday? Someone left a Valeo weight belt on the table under the competitor's tent when we cleaned up. Warren picked it up and is holding it until someone claims it. I thought I saw you wearing a Valeo belt yesterday so I thought I'd ask.
Great job yesterday!
Thanks, Clay. No. I have my belt with me.

[Mike McConnell]

Ok share some details, how did it go?

Patrick, click on the link to see the full details. A few pictures and videos of the event.

http://deafstrongman.blogspot.com/2006/05/deaf-strongman-journal-50-competition.html

[Mike McConnell]

Great job yesterday Mike. Taking home 3rd in your first contest is pretty good. Keep up the good work.
Thanks, Travis. You were pretty impressive, too. Especially the stones.

[Mike McConnell]

Now, a much needed break. A planned 8-day trip starting this Thursday via Amtrak from El Paso, Tx to L.A. with wife and kids for a two day Disneyland stay (3 nights at the DisneyLand hotel), visit Seaworld and San Diego Zoo. And some visits to friends and sight seeing. And then come back and aim for that 203lb bodyweight and look for the next nearby strongman contest to aim for.

[TravisClary]

don't forget about the contest in August here in Farmington. Have a great and safe vacation.

[Mike McConnell]

don't forget about the contest in August here in Farmington. Have a great and safe vacation.
I vaguely remembered that. Who's hosting it? Travis?

Links?

[TravisClary]

Yup, I'm hosting it. The Battle of the Borders Strongman Challenge.
Here is the link:
http://www.marunde-muscle.com/forum/showthread.php?t=3120

[Mike McConnell]

I'm still here. Still exercising but on a limited basis right now. Will start hitting the weights more regularly next week. I have been on and off for the past month but it's time to get back in!! Gonna get me my damn 800lb tire next!! As soon as I get my butt straightened out and my mind focused!

Hey, can anyone recommend any upcoming strongman competitions in New Mexico, Arizona, southern Colorado or western Texas in about 6 - 8 months from now? I plan to do more comps in 2007. But I need something to target my goal against so I can stay focused and more motivated as I prepare the next one. The 6 - 8 months is so that I can allow myself some time to increase my bodyweight from 184 to 205.

Next project I'm gonna do is build me an 180lb Atlas stone.

http://img89.imageshack.us/img89/1241/tireflip800lbssmallphoto3qg.jpg Mike lifting an 800lb tire for a 2nd flip attempt at the NM High Desert Challenge. May 2006.

[ClayEdgin]

Hey Mike, we're going to have the Iron Will Challenge 2 on 9/24 at the State Fair in ABQ, and Warren is going to put on the High Desert Challenge again in May, probably the second weekend I think. Not sure on that. Check out the nmstrongman.com site.

[Mike McConnell]

Ok. Ok. I'm back. A long lay-off it was. After the competition in May at Albuquerque, NM on placing 3rd under 200lb (although I was already sick when I did the competition), took a little break (something like 3 or 4 months) with a few false starts on getting back to working out. Started working out about two weeks ago. Some gradual lifting and I will gradually intensify my training in about a month and a half from now. I'm also putting on weight again and my goal is to get to 205lb. I'm about 10 or 11 lbs lighter from the last competition so the extra weight gain won't be too bad compared to going from 150 to 190 in about 8 months. :BB:

Maybe go for the goal of trying out the The Ironwill competition ( http://www.nmstrongman.com/upcomingcontests.html ). I might be sick enough in the head to try it by then though not out of the realm at this point of my progress.

[Russell Selcho]

Welcome back Mike. I met you in Albuquerque in May and remember you being very strong and giving all out effort.

I know it is a long drive from Alamagordo, but you should come up to ABQ every once in awhile and see about training at Clays house.

[Mike McConnell]

Welcome back Mike. I met you in Albuquerque in May and remember you being very strong and giving all out effort.

I know it is a long drive from Alamagordo, but you should come up to ABQ every once in awhile and see about training at Clays house.
Give me a couple of months. My body needs to catch up and re-adjust after a lengthy rest. I may go up to Abq a few times this year for my business trips and meet Clay again. Need to try some of his sick (as in heavy) implements.

[Mike McConnell]

Took my exercise lightly today since it was a touch and go for the past two weeks.

Seated cable rows to work lower back by stretching forward and leaning all the way back.

10 x 60
10 x 100
10 x 140
10 x 180

Back squat with just the barbell to warm up x 15 reps.

Standing strict military front shoulder press with barbell:
65lbs x 10
85 x 10
105 x 10
135 x 10
155 x 1
175 x 1

Just getting the feel of the heavier weight. Won't be long til I get to 225lbs. Goal is 250lb this summer.

Barbell back squat with 135lbs x 10 deep squat just to get things going a little bit. This, too, will improve quickly.

Barbell shrugs:
135 x 15
185 x 15
225 x 15
275 x 10
315 x 10 with wrist strap
365 x 10
415 x 10
465 x 10

Decided to stop there. No sense in overdoing it.

Knocked the weights down to 135.

4 reps of barbell curls and racked it back up on the squat rack.

Standing calf raise machine:
100lb x 10
200 x 10
300 x 10

Things will get progressively more intense after 2 to 3 week of regular exercising. Sometime in March I'll start doing the tire flipping and farmer holds.

[Mike McConnell]

Quick exercise today.

Dumbell curls:
25lb x 20
35 x 15
45 x 15

Bench press:
135 x 6
185 x 6
225 x 6

6ft long wooden stick for forearm and wrist exercises using sword movements for 10 minutes.

EZ curl triceps ("nose breakers") on a bench:

45 x 10
65 x 10

That was light but may have to forego this type of exercise since I can still feel the strain in my elbows.

Dips using bodyweight: 50 reps. Eventually I'll get to use 1 x 45lb plate, 2 x 45s, 3 x 45s and my goal is really to have 4 x 45s plates for dips.

Left the gym in a hurry to catch up with my daughter.

[ClayEdgin]

Good to see you back at it Mike! Hope to get to train with you a couple times before the contest in May. The Iron Will contest you linked to happened last September. The contest in May is actually a LW Pro-Am so the weights will be pretty heavy so train hard!

[Mike McConnell]

May? Ye gods!

Like I said...sick weights. :BB:

[Mike McConnell]

Stiff-legged dead lift on top of a 3-inch wooden platform for more stretch.

50 x 15
100 x 15
150 x 10 decided to stop there. No need to kill myself so early in the game.

Seated dumbells shoulder presses.

20 x 10
30 x 10
40 x 10
50 x 10
65 x 10

Barbell back squat. Barbell weighs 50 lbs and not the typical 45lb one.
50lb x 15 for stretches.
140 x 15
190 x 4 ooof! This won't last long and will quickly catch up on doing 315 x 10 in a few months.

Standing machine press for shoulders.
100 x 10
200 x 10
300 x 3

Standing calf machine
200 x 15
300 x 15
400 x 15

Tomorrow...Lake Havasu! A 10 hr drive. :BB:

[Mike McConnell]

Long drive back from Lake Havasu, AZ yesterday and missed out 4 days of exercise. Better today and slowly regaining my strength.

A bit of combo upper and lower body exercise.

standing dumbell curls
20lb x 15
30 x 15
40 x 15
50 x 12 with the last two reps curling the dumbells at the same time.

Standing barbell military press.
65lb x 6
85 x 6
105 x 6
135 x 6
155 x 6
175 x 2 for now.

back squats

135 x 12
135 x 12
185 x 12
225 x 6

barbell shrugs
135 x 15
225 x 15
275 x 15
315 x 0 without wrist straps.
315 x 15 with wrist straps.
405 x 15
495 x 10
545 x 10
225 x 25 no wrist straps

Broke it down to 135lbs and did 5 barbell curls.

Standing machine shoulder presses
100 x 10
200 x 10

Standing calf machine
200lbs x 20
300 x 20
400 x 20

This is the start of my 3rd week of working out. Sometime in March I'll start the tire flipping regimen. I figure I have about 4 to 6 weeks continuous exercising til I get close to where I was before I had my 5 month layoff. And then start ramping up on intensity for the next two months.

[Mike McConnell]

Good workout today. More gains as I catch up from my 8 month layover.

Dumbell curls
20 x 15
30 x 15
40 x 15

Bench press
135 x 6
185 x 8
225 x 6
245 x 5
275 x 1 Easy
295 x 1 Moderately hard.
225 x 6, narrow grip - "pause and press". Feels good.

Figure I could've done 305 or 310 today but decided to hold off on that one. Heck, two weeks ago I could do barely 225lbs. It won't be long til I'm back up to 350lb for benching. My body is responding remarkably fast at this point.

Barbell curls
65 x 10
85 x 10
105 x 10
135 x 5
My PR for 135lb curls is 10 reps...give me about 2 weeks. :)

triceps - standing cable
60 x 10
80 x 10
100 x 10
120 x 9

Wrist/forearm exercise with 6 ft thick handled stick doing sword movements in each hand for 10 minutes.

Standing calf machine
200 x 15
300 x 15
400 x 15
500 x 15

Dips. Forgot to bring my belt and chains so I could do weighted dip. Meh. Used my bodyweight for deep dip movements - 75 reps.

Feel very good after 3 weeks of working out. Looking forward to make big jumps in gains over the next 3 to 4 weeks. Tomorrow. Legs and back.

1975

[Mike McConnell]

Ah...business trips got in the way.

Relatively quick exercise.

dumbbell arm curls
25 x 10
35 x 10
45 x 10
55 x 10

Seat military barbell press in squat cage using catch bars.

At chin level
65 x 6
85 x 6
105 x 6
135 x 6
155 x 6

At nose level
185 x 3

At forehead level
205 x 2

Meh. It'll get better.

Back squat
135 x 12
135 x 12
185 x 12
185 x 12
225 x 7

Just tired today. Went home.

[Mike McConnell]

For Wednesday February 28, 2007.

Legs still sore from doing squats the day before. A good sign.

dumbell curls
25 x 30
35 x 10
45 x 10

Partial bench press:
1st pin with bar on it leaves about 2 inches off of my chest. Press starts from bottom up.
135 x 3
185 x 3
225 x 3
275 x 1

2nd pin with bar on it leaves about 7 inches off of my chest (ROM ~ 11 - 12 inches
275 x 3
315 x 1

3rd pin with bar on it leaves about 12 inches off of my chest (ROM ~ 5 - 6 inches)
315 x 3
365 x 3
405 x 3
455 x 3
500 x 2

Standing calf machine
200 x 20
300 x 20
400 x 20
500 x 20

Standing triceps cable pushdowns
60 x 10
80 x 10
100 x 10
120 x 10

[Mike McConnell]

Geez, the little things that keep me away from working out.

I finally got the use of my gym key to enter in for after hours workouts witha few guys for the first time. Might as well start doing that on weekends.

Didn't do legs because I needed to start doing deadlifts and decided today was it.

Seated cable rows combo (alternating with arm movements, stretch to toes, and lean back for lower back workouts, repeat).

80lb x 10
120 x 10
160 x 10

Lats pulldowns
60 x 10
100 x 10
140 x 10


Standing strict military barbell press
65 x 6
85 x 6
105 x 6
135 x 6
155 x 6
185 x 1


Dumbell rows.
Left: 40 x 10, 60 x 10, 80 x 10, 100 x 3 (tried to do this with straps but to no avail..weaker left grip due to forearm injury last year)

Right: 40 x 10, 60 x 10, 80 x 10, 100 x 10 unaided.


Deadlifts. I haven't done these in years! Need to start doing this more often.
135 x 10
185 x 10
225 x 10
275 x 8 reverse grip.

Not bad.

Dumbell seated shoulder presses.
40 x 10
50 x 10
70 x 8

Standing calf machine
200 x 20
300 x 20
400 x 20
500 x 30

[Mike McConnell]

Forearms sore from deadlifting which affected some of my lifting today.

Dumbell curls
25lb x 20
35 x 10
45 x 12

Bench Press
135 x 6
Decided to stop because of my forearm felt a little weak (on balance) and used the seated machine press that use plates instead.
45lb plate on each end for 10 reps
70lbs x 10
90 x 10
115 x 6
135 x 6 (three 45lb plates on each end)
160 x 2


barbell curls
65 x 10
85 x 10
105 x 10
135 x 6

Standing triceps movement with barbell overhead.
65 x 10
85 x 10
105 x 10 Put on my Rehbands for my elbows for added support
135 x 10
155 x 4
135 x 17 reps and ending it with a single strict military press

Went home and had chinese food.

[Mike McConnell]

Legs and backs today. Kept my intensity level in check and not over do it as I regain my strength and intensity. This is the end of the my 3rd week for legs and backs (4th week for arms and back).


Seated cable rows to work lower back with seated stretches in between actual rows.

60 x 15
100 x 15
140 x 10
180 x 10

Lat machine (front)
65lb x 10
85 x 10
105 x 10

The upper center of my back feels a bit off kilter and decided to wisely keep my weight and intensity to an acceptable level.

Machine "T-bar" rows
45 lb plate x 10
70 x 10
90 lb 10
115 x 10

Strict barbell military press (standing).
65 x 6
85 x 6
105 x 6
135 x 6
155 x 6


Back squat.
135 x 12
135 x 15
185 x 12
225 x 10 (deep squats)
275 x 10 1/2 squats
Loaded bar is placed on pins to start the squat from the bottom up for 1/2 squats.
315 x 10
365 x 4

Barbell shrugs

135 x 15
225 x 15
275 x 10
315 x 1 with no straps
315 x 15 with straps
365 x 10 with straps
405 x 10 with straps. Relatively easy but felt that I should back off at this point.


That's it. Still sore from

[Mike McConnell]

Took it somewhat easy today.

dumbell curls
25lb x 30
35 x 12
45 x 12
55 x 8 (the left hand couldn't hang on....drats!)

Bench press
135lbs x 6
185 x 6
225 x 6
245 x 6

Standing triceps cable extension.
60 x 10
80 x 10
100 x 10
120 x 8

Standing calf machine.
200 x 30
300 x 20
400 x 20
500 x 20

Dips with bodyweight - 60 times.

[Mike McConnell]

Light day....and go back to my office aftwards to finish up some projects.

Seated cable rows and back stretches.

60 x 10 back stretches, 10 rows
100 x 10 stretches, 10 rows
140 x 10 stretches, 10 rows
180 x 10 rows

Lat front pulldowns.
65 x 12
90 x 10
125 x 10

Seated dumbells shoulder presses
30 x 10
40 x 10
50 x 10
65 x 10
75 x 6 (getting there)...

Front squats
bar x 10
135 x 10

Time to go back to the office...

[Mike McConnell]

Back. Was busy for 3 days on a fire prescription burn (see http://images.google.com/images?hl=en&q=prescribed+burn&gbv=2 )and hiked about 20 miles worth through rough country full of thorns and cactuses, steep slopes, the acrid thick smoke, heat, and a fire that nearly escaped where my crew helped beat it back for about an hour. All two days of hiking for 12 hours each enabled to keep my legs and calves in shape til I get back.

Today went well. Came out strong today for arms and chest workouts.


Dumbell curls
25lbx x 30
35 x 10
45 x 10
55 x 10

Bench press.
135 x 6
185 x 6
225 x 6
275 x 6
315 x 1 moderately hard
225 x 6 for closed grip, pause and press.

The benching was great. The muscles felt tight and came together today. I knew right off it'd be a good one when I did the 135 for 6 reps.

barbell curls.
65lbs x 10
85 x 10
105 x 10
135 x 8
65 x 10 with arms outstretched for curling like you would for preacher curls except the arms are a little bit higher. Nice burn.

Felt strong for barbell curls.

Triceps cable pressdowns
60 x 15
80 x 15
100 x 10
120 x 10

Standing calf machine
200lbs x 20
300 x 20
400 x 20
500 x 20
600 x 20

Felt good doing the calves with each set on the last two reps with the down pause for the stretch and raising it upward. I know next week I'll have to add 45 plates. The machine maximum weight is 600lbs.

Dips with bodyweight.
60 dips with last two reps for long deep dip pauses.

I'm getting there folks. Perhaps next week I'll be ready to start doing the tire flipping program. The tires in my backyard are looking mighty lonesome.

[Mike McConnell]

Did some working out yesterday but it was too light and felt out of place that day for some reason. Decide to put it off for the next day.

Today was better. Wasn't sure to do deads or shrugs. Decided to do shrugs today and do the deads the next time.

Barbell shrugs:
135lb x 20
185 x 20
225 x 20
275 x 10
315 x 3
315 x 20 with straps
405 x 15 with straps
495 x 15 with straps
585 x 10 with straps
225 x 27 no straps.

Upright machine rows with plates on each side
45 x 15 - one 45lb plate on each side for each arm.
70 x 15
90 x 15 - two 45lb plates on each side for each arm
115 x 15
135 x 10 - three 45lb plates on each side for each arm.
160 x 4

Standing machine press "viking press"
100lb x 20
200lb x 20
300lb x 10
350lb x 4 (partials)

Standing calf machine
200lbs x 20
300lb x 20
400lb x 20
500lb x 20
600lb x 28

The 600lb is the whole stack. Will start adding plates to it.

[Mike McConnell]

An ok day today it was (Monday, March 19, 2007). It was time to do some deads today and my last one was two weeks ago.

dumbell curls (light)
25 x 20
35 x 10

Deads
135 x 10
185 x 5
225 x 5
275 x 5
315 x 4

It felt ok with the deads. Some tightening of the lower back after each set. Especially while bending over to put the plates on, even when I'm down on my knees it feels a bit tight but not much problem altogether. Goal for deads in two months? How does 500lbs grab ya?

Upright machine chest presses with independent movements.


Left: 45lbs
Right: 45lbs
10 reps

Left: 70lbs
Right: 70lbs
10 reps

Left: 90lbs
Right: 90lbs
10 reps

Left: 115lbs
Right:115lbs
10 reps

Left: 135lbs
Right: 135lbs
7 reps

Left: 160lbs
Right: 160lbs
1 rep


Dumbell triceps, two handed, behind the neck while upright.
40 x 10
65 x 10
80 x 10
100 x 10
130 x 10

One arm cable curls while standing for both left and right hand.
30lb x 10
50 x 10
70 x 10
90 x 10

Two-handed (narrow grip) barbell triceps while standing:
65lb x 10
85 x 10
105 x 10
135 x 10
155 x 5
135 x 15

Barbell curls
135lbs x 7 reps

Standing calf machine
200 x 20
300 x 20
400 x 20
500 x 20

Dips with bodyweight. 40 reps

Sword movements with 6ft long stick for forearm work for 10 minutes, each hand.


Looking forward this weekend to finally start my tire flipping and farmer's hold. Just wanted to work out for 6 weeks until I have gotten some of my kinks out and improve my strength after a 6 to 7 months layoff. I'm about 80% of where I was before contest last year in May.

[Mike McConnell]

So I missed posting my workout results on Wednesday and Thursday but here's my Saturday workout in my backyard. Flipped my three tires for the first time in some 7 months.

Warmed up with a 380lb tire for 10 flips.
450 lb tire for 10 flips.
And one flip for the 620lb tire.

I could've done more with the 620lb tire and I will certainly do more this upcoming Saturday/Sunday when weekends are my tire and farmer days.

Held up with one hand the 1 3/4 inch handle on the farmer's weighing 202lbs. With my right hand..about 5 seconds. Left hand, barely lifted it off the ground.
The next day my forearms are noticeably sore. A good sign! :)

Here's a video of me flipping my 620lb tire for one flip.
http://www.youtube.com/watch?v=oz0q31YVYc4

The 620lb tire sat in my backyard for about 7 months. You can see the grasses that grew around it making it hard for me to find a good spot to put my hands under.

I'll certainly do more than 1 flip this upcoming weekend. Just needed to get myself re-acquainted with my tires after not touching it for 7 months. This week will be my 8th week of working out after a 7 month layoff. Weekends will be my tire/farmer's workout day.

Goal: 10 flips of the 620lb tire without stopping in two months time. :BB:

[Mike McConnell]

Ok. So I skipped a couple days of posting.

Everything seems to get easier lifting now that my body is catching up while I'm into my 8th week of working out after a 7 month layoff.

Two days ago I was doing rows and by the time I got to my 4th or 5th set I felt both of my biceps feeling a bit sore as if the muscles were about to bunch up. You know. Yeah. THAT! So, I quickly dropped that exerise and did some good squatting instead and went for 1/2 squats up to 405 lbs for 10 reps starting the barbell resting on the pins in the 1/2 squat position rather than unloading it from the top.

So, today my biceps feels much better and did some light dumbell curls to check it out. 25lbs x 10 and 35lbs x 10. Felt fine except a little something going on in my left biceps. Ok. Figured I have about another day or two til it's completely recovered.

Bench press:
135lbx x 6
185 x 6
225 x 6
275 x 6
315 x 1
330 x 1 with room to spare.
225 x 6 with legs in the air for pause and press using a narrow grip.

Not far from my PR of 350lbs for bench press last year. It'll come up quick as I continue to gain weight.

Standing triceps cable pushdown.
60 x 10
80 x 10
100 x 10
120 x 10
140 x 7

Standing calf machine
200 x 20
300 x 20
400 x 20
500 x 20
600 x 20

Machine viking presses
100 x 10
200 x 10
300 x 10

Outta there.

[Mike McConnell]

I'm still working out 3 to 5 times a week. Just didn't feel like posting for awhile.

Today, a step closer to pressing 225lbs for the standing military press. None of the push/press movement but a simple, straight on military press. The 225lb is my PR from last year. In about a week or two I'll do that again with the goal of 250lb by end of summer with a bodyweight of 202lbs. Plan on going to Phoenix, AZ for the strongman.

Military press:
65lbx x 3
85 x 3
105 x 3
135 x 3
155 x 3
185 x 3
205 x 2
1 x 225 (almost...just a hair amount of assistant under the elbows by my spotter).
135 x 30 reps

Seated cable rows
80 x 10
120 x 10
160 x 10
200 x 10
240 x 4 (the handles were just feeling greasy. Ugh. Should've brought powders).

Bent over machine t-bar rows
45 lb plate x 10
70lb x 10
90 x 10
115 x 10
135 x 10

Standing barbell squat. Right knee was feeling a little funky so just took it easy here.

135 x 20
135 x 10
185 x 10
225 x 10
275 x 5 (enough for now)

[Mike McConnell]

My workout recently this Friday.

Deadlifts.
135lb x 5
185 x 5
225 x 5
275 x 5
315 x 5

18-inch deadlift
315 x 3
315 x 5


Partial squats with 6 inch movements starting from botton on catch bars in squat cage. This will help me for the yoke event to handle the heavy load.

135 x 5
225 x 5
315 x 5
405 x 5
495 x 5 with 15 seconds pause holding the weight on last rep while standing.
585 x 5 " " "
675 x 5 " " "
765 x 5 " " " for 10 seconds (with belt) PR for weight and reps.

[Mike McConnell]

Yeah, still around and making improvements.

My 225lbs military press.
http://www.youtube.com/watch?v=698YJZewjjM

And my 765lbs partial deadlift, actually a rack pull, after doing shrugs from 135lbs all the way up to 675lbs.
http://www.youtube.com/watch?v=46M4OvdtEEY

[Mike McConnell]

Hey, something different I did today. I flipped a 620lb tire into position. Flipped a 470lbs tire into position against the 620lb tire. Put the 470lb tire on top of the 620lb tire. Then proceeded to flip a 380lb tire into position and flip it up on top of the 470lb tire creating a 3-tiered pyramid tire. Something I thought it'd be interesting to do. Check out the vid.

http://www.youtube.com/watch?v=r9c8hAKuHrY

What do y'all think?

[MarkSikora]

Pretty slick.

You should have done some plyo jumps up to the top when you were done!! :)

see ya

Mark

[Mike McConnell]

Mark, yeah. But then I don't trust that wheelbarrow holding up those two tires. Next time I'll align it perfectly on top of each other if I can lift both the 380lb and 470lb tires at the same time and move them into position. And I'll jump up and down at the top the next time. Probably slip and fall into the hole, too. LoL.

[Mike McConnell]

Still working out. Just not posting as much.

I have decided that every Wednesday will be my day to do deadlifting.

Deadlift:

135 x 10
135 x 10
185 x 6
225 x 6
275 x 6
315 x 5
365 x 1 PR.

Not much but need to start doing more of these things. I don't particular like doing deads but, heck, gotta start sometime.

Yesterday went well for the squat but doing the seated overhead press was a b*tch with my left elbow acting up with tendonitis. Though I made it but didn't get into the heavier partial presses. I started with the barbell resting on the cage pins with the bar just below my chin as my starting point. The upward seated overhead prevents you from using your legs to help shove the barbell upward. All shoulders and triceps work here.

Seated Overhead Press.
65 x 3
85 x 3
105 x 3
135 x 3
155 x 3
185 x 3
225 x 1 (stopped after doing one rep because of tendonitis. Could've done two at that point that would've been my PR for 2 reps. !#$!#%).

Machine rows with plates.
45lbs x 15
70lbs x 15
90lbs x 15
115lbs x 15
135lbs x 10
160lbs x 5

Squat:
135 x 15
135 x 15
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1

The 365 squat is not my PR. My best was at a bodyweight of 147lbs squating 395lbs at a university powerlifting contest back in 1998. So, I've got a ways to go to catch up and need to start focusing on more of these squats along my deads. It shouldn't be too long til I can do over 400 lbs for reps. Just need to bite down on this thing and push it hard.

[Mike McConnell]

Putting on additional bodyweight. Up to 194 lbs. Seven or eight pounds more to go by September.

Machine bent over rows.
45lb plate x 20
70lbs x 20
90lbs x 10
115lbs x 10
135lbs x 10
160lbs x 6

Dumbells seated overhead press
35lb x 10
55lb x 10
70 x 10
90 x 5

Squats
135 x 20
135 x 10
185 x 10
225 x 10
275 x 10 (finally did it for 10 reps)
315 x 6

Had to quit early for home.

[Mike McConnell]

Today went well.

Cable rows
80 x 10
120 x 10
160 x 10
200 x 10
240 x 10

Overhead press
65 x 3
85 x 3
105 x 3
135 x 3
155 x 3
185 x 6

Taking it easy.

Squats:
135 x 20
135 x 10
185 x 10
225 x 10
275 x 10
315 x 5

Squats are getting easier now. One goal in the squat is to do 315 x 10.

Partial rack pulls at 22" just above my knees
135 x 3
225 x 3
315 x 3
405 x 1
405 x 3 wrist wraps
495 x 3 wrist wraps
585 x 1 wrist wraps
675 x 1 wrist wraps with room to spare.

Goal is 765.

Machine shoulder presses
100 x 20
200 x 20
300 x 14

[Mike McConnell]

Dumbell bent over rows

40 x 10
85 x 10
100 x 10

Squat
135 x 20
135 x 10
185 x 10
225 x 10
275 x 10
315 x 5
365 x 3 half squat
405 x 3 half squat
455 x 3 half squat
495 x 3 half squat

Overhead barbell press single press only due to nagging elbow tendonitis by keeping the rep low...which is one rep. None of that push drive using your legs. Just press it upward only.
65 x 1
85 x 1
105 x 1
135 x 1
155 x 1
185 x 1
205 x 1
225 x 1
230 x 1 New Personal Record! I believe I had enough for 235. Oh well...that's for another day.