PE Trainers Log

[Mike Gill]

My backgorund:

33 years old, 6'1" 250 (and gaining). Training since I was 15 years old. Personal trainer since 19 years old. Former Gym Owner. ISSA certified. I've done Bodybuilding and Powerlifting in the past. My First attempt at strongman training was this past Saturday 2-11-06.

Yoke: 50 feet

Warm up (nearly killed myself, didn't think it would swing so much)

360 lbs dropped it 3x made it all 50 feet.

645 dropped it once
645 made it clean
800 about 15-20 feet

800lb tire
just over a minute 8 flips

Sucides with 180lb keg (5 sprints about 30 feet with a sprint back to the mid-point)
49 seconds.

I'm in love with this sport. I can't wait to train with these guys again, this Saturday.

[Mike Gill]

Monday 2-13-06

Pull ups
12
12
7
6

2 finger pull up
6

Bent over row
12x225
10x245
6x275
6x275

High row
3s 12 reps 120

Weighted abs
3 sets

[Mike Gill]

2-14-06

Bench (scap retraction)
1 x 225 x 12
1 x 275 X 12
2 x 300 X 6
1X 315 X 5

DB Incline
3 X 95 X 12

Close grip bench
3 X 225 X 12

Push down
2 X 90 X 8

BB Front raise
3 X 125 X 6

Pull from hip to front squat
2 X 225 X 5

[Mike Gill]

Should have stayed in bed.

Deads

225 X 10

315 X 10

365 X 6

405 X 4

450 X 1 Super heavy, felt glued to the floor.

500 Miss X 2 Attempts Didn't have the mojo to hit 500 (PR)

225 X 12

Modified good mornings

3 X 185 X 12

Shrugs
3 X 315 X 10

[lhprop1]

Nice attempt at the PR, man. Sometimes it happens, sometimes it doesn't.

How did you modify your GMs?

[Paul Neuhaus]

Very nice! Looks like you caught on to that yoke pretty quickly. You accomplished a lot more than most people do in their first event training session.

My backgorund:

33 years old, 6'1" 250 (and gaining). Training since I was 15 years old. Personal trainer since 19 years old. Former Gym Owner. ISSA certified. I've done Bodybuilding and Powerlifting in the past. My First attempt at strongman training was this past Saturday 2-11-06.

Yoke: 50 feet

Warm up (nearly killed myself, didn't think it would swing so much)

360 lbs dropped it 3x made it all 50 feet.

645 dropped it once
645 made it clean
800 about 15-20 feet

800lb tire
just over a minute 8 flips

Sucides with 180lb keg (5 sprints about 30 feet with a sprint back to the mid-point)
49 seconds.

I'm in love with this sport. I can't wait to train with these guys again, this Saturday.

[Mike Gill]

How did you modify your GMs?


Instead of a straight leg and forward drop, I bend my knees slightly and drop my hips back. Then when bending forward I drive my hips back slightly. It keeps the weight on my heels and my base feels really solid.

I do the same thing with my stiff legged deads. It's a Fred Hatfield modification called Keystone Deads. Some people call them Romainain deads as well.

[Mike Gill]

2-15-06

ATG Squats

3 X 12 X 225

Hands in DB Flat press

3 X 12 X 95

DB shoulder press

3 X 12 X 75

Pull ups

3 X failure (12,12,6)

Bar Curl
2 X 8 X 125

[Mike Gill]

2-18-06

Strongman training:

Farmers walk:

185
225
245

800# tire flip

1 min 30, 9 flips

Keg
57 sec

Hit 258#s weight wise last night.
I'm on the anabolic diet an load carbs on the weekend.
I'm up 10lbs of lean mass in the last 4 weeks.

[Mike Gill]

2-20-06
Suposed to squat couldn't:
felt very tight
knees were killing me

Did some light ones and a few sets of GM's and Stiffs.

[Mike Gill]

2-21-06

Weight 253lbs.

DB shoulder press (Simulating handles on log press)

2 X 10 X 70
1 X 6 X 85

Barbell front raise

2 X 12 X 95
1 X 10 X 105

Flat DB press Palms in

4 X 12 X 95

(I need the add on kit for my power blocks)

Triceps press down
3 X 10 X 110

[Mike Gill]

2-22-06

Weight 253.

Pullups

3 X 12 I was pretty stoked about this. The last set was pretty sloppy though

Bent over row

3 x 12 X 225
2 x 6 x 275

High Row

3 x 8 x100

Hammer DB curl

3 X 10 X 50

[Mike Gill]

2-23-06

weight 254

Sumo Style

3 X 10 X 315

Conventional

3 X 10 X 315

Front squat ATG
3 X 12 X 135

[patrick w.]

got any contests coming up?

[Mike Gill]

I'm planning to do the Pittsburg Strongman contest in April with some of the guys I train with here in Buffalo. They still have not announced the date, so I am hoping it still happens....

[Mike Gill]

2-24-06
Active recovery

2-25-06
Strongman training

Farmers walk 50 feet down and back

185

225

235

275 Just down

Medley
330lb stone 50 feet
800lb tire flip x5
Sled with 200lb keg 50 feet.

[Mike Gill]

2-26-06
Full rest day

2-27-06

Weight 250 WTF? I can't cram anymore food in my mouth.

Squats

12 X 135
12 X 225
8 X 275
6 X 315
3 X 375
3 X 405
These felt really good especially since my body was not into squatting last week.

Traditional barbell stiff legged deads

10 X 225
6 X 315
3 X 325

I did the last two sets with each rep off the floor, quick reset and lift.

[lhprop1]

Weight 250 WTF? I can't cram anymore food in my mouth.

Are you still eating smaller, more frequent meals? Someone else on here (I can't remember who) said they started eating larger meals, less frequently in order to slow down their metabolism for a bulking phase and it was working pretty well. Might want to give that a shot.

[Mike Gill]

Im eating 6 times a day yes, but about 800 cals a meal. I think I may have to not eat so clean. Im going for all you can eat crab legs tonight, so I may just drink some of the butter.

[Rus Mandery]

Heres a little weight gain trick for ya, you need a tub of Crisco (or lard is better even) and a big sack of sugar. Now you dip your fingers in the lard and then the sugar, now eat it! You'll be huge in no time.

[Mike Gill]

Been out with a horrible chest cold for the last week. Still feel like crap, hoping to maybe just do delts tongiht or tomorrow.

[Mike Gill]

Finally shook the cold.

Saturday 3-11

Modified strongman. Didn't want to get anyone sick, so I trained at home.

Push my truck up and down the drive way 3x

Single arm clean and overhead press.
3 X 3 x 90


Sunday 3-12-06

Pull ups
3 x 12

Rack deads
225 x 12
315 X 8
405 x 6
505 x 3
515 x 2

Bent over row
225x 12
315 x 6
350 x 6

[Mike Gill]

I should get sick more often....

3-13-06

Squats to parallel

225 x 12
315 x 8
405 x 6
475 x 4
525 x 3

ATG
315 X 8

Front squats
2 X 8 x 225

Mod good mornings
3 x 10 x 225

[patrick w.]

looks like a solid squat workout.

[Mike Gill]

looks like a solid squat workout.


I felt like I could have squatted a house, this morning, I feel like I did.

[Nicolette L.]

Looking good. I like those numbers man.

[Mike Gill]

^ Thank you

3-14-06

Standing shoulder press

3 x 5 x 225

Front rainse

3 x 6 X 145

High row

3 X 8 X 120


Tricpes push down

3 X 8 X 105

[Mike Gill]

3-15-06
Weight 250 (lost about 5lbs during my cold)

Pull ups with additional 25lb plate

3 X 6

Stiff legged deadlifts

Warm up with 135, 225

315 x 12
375 X 6
415 X 3
415 x 3

Seated row
3 X 12 X 180

DB chest press

4 X 95 X 12

[Mike Gill]

3-16-06
250

Just an active recovery day for legs.

[Mike Gill]

3-17-06
250

Standing Db press, palms in

3 X 5 X 85

High incline DB flies

2 X 10 X 85

Reverse grip DB triceps press

3 X 10 X 75

Triceps push dn

3 X 12 X 90

[Mike Gill]

3-18-06
250 Event training

couple farmers warm ups.

1 timed

225 100ft 1 turn
19 sec. I F*ed it up. Bad turn

1st time loading stones!
Well, stone really we only have 1 so we have to push it off and then repeat.
330lb stone to 48" platform
2 sets, 4 times


Tire flip
800# tire
2sets 5 flips

[lhprop1]

1st time loading stones!
Well, stone really we only have 1 so we have to push it off and then repeat.
330lb stone to 48" platform
2 sets, 4 times

Welcome to the Brotherhood of the Stone. The first thing we take is the tender, supple skin of your forearms. The second thing we take is your soul. MUAHAHAHAHAHAHAHA!

[Mike Gill]

The second thing we take is your soul. MUAHAHAHAHAHAHAHA!

You would be better off taking my lunch money. At least that isn't covered in crap.

3-20-06
253lbs
2 min rest between sets

front squat
4 x 15 x 135

DB OHP
4 X 15 x 65

Slight incline chest DB pr
4 X 15 X 75

Good mornings
4 X 15 X 135

[Mike Gill]

3-21-06
252 (coming down from my carb up)

2 minutes rest

Pull ups
4 sets 15,15,13,9

Deads
4 sets
225 X 15, 225 X15, 225 X12, 185x 9

Close grip bench
3 sets
135 x 15, 185 x 15, 185 x 13

Rear delt row
4 sets
95 x 15 all sets

Note to self: 2 minutes rest on high rep deadlifts sucks.

[Mike Gill]

3-22-06
BW 252

2 min rest

Front raise
4 sets 12 reps
65, 95,95,95

High incline Db fly
4 sets 12 reps
75,85,85,85

Weighted ball crunch
4 sets 12 reps
85lbs

[Mike Gill]

3-23-06
252
2 min rest

Stiff legged deads
4 sets
305, 355,355,355 X5 reps

Bent over row (used straps)
4 sets
305 X5 reps

Triceps press
4 sets
140, 150 X 5reps

Bar curl
4 sets
135, 155, 165, 170 X 5 reps

[Mike Gill]

3-24-06
252

2 min rest

ATG Squats
4 sets 5 reps
305, 325, 325, 355

DB OHP palms in
4 sets 5 reps
85, 95,95,95

Weighted pull ups
4sets 5 reps
+25, +45 (last 3 sets)

Grip work

[Mike Gill]

3-27-06
255
2 min rest

4 sets front squats ATG
15 reps
155

4 sets DB OHP
75 x14
75 x13
65 x13
65 x10

DB chest press slight incline 4 sets
3 X 85 X 15
1 X 95 X 15

GM's
3 sets 15 reps
155

This kicked my ass. Was asleep on the couch by 8:30, got a total of 10 hours sleep

[Mike Gill]

--------------------------------------------------------------------------------

3-28-06
252 (coming down from my carb up)

2 minutes rest

Pull ups
4 sets 15,15,13,10

Deads
4 sets
205 X 15, 2205 X15, 205 X15,

Close grip bench
3 sets
135 x 15, 185 x 15, 185 x 13

Rear delt row
4 sets
95 x 15 all sets

Im tired of high rep low rest. One more week.

[Mike Gill]

2-29-06
252

2min rest
5 100 meter sprints

4 sets an exercise

DB front raise hands in
35lbs 10 reps

High DB flyes
75 10 reps

Weighted crunches

[Mike Gill]

3-30-06
252
2 min rest

Stiff legged deads
4 sets
315, 365,385,395 X5 reps

Bent over row (used straps)
4 sets
335 X5 reps

Triceps press
4 sets
140, 150 X 5reps

Bar curl
4 sets
155, 155, 155, 165 X 5 reps

[Nicolette L.]

Nice deads!

[Mike Gill]

3-31-06
252

2 min rest

ATG Squats
4 sets 5 reps
315, 355, 405, 405

DB OHP palms in
4 sets 5 reps
85, 95,95,95

Weighted pull ups
4sets 5 reps
+45

Grip work

[Mike Gill]

4-1-06
253

Event training

Farmers

225 x 150 w/2 turns
275 X 100 w 1 turn (new PR)

Tire flip 800lber
10

Stone 2 sets
330lbs
X5 X4

[Mike Gill]

Im just going to post event training from here out and PR's

4/8/06

600 lb yoke 50 ft
700 lb yoke 50 feet

2 medleys
stone, 5 tire flip then pull or drag sled

[Mike Gill]

Had a back injury last week and have come back stronger:

Pull ups one PR 20 rep set
Weighted w/25lbs 12 rep set

Stiff leg deds

3 X 465

Im going to pull 500 stiff before I do it conventional.

[lhprop1]

Im going to pull 500 stiff before I do it conventional.

Yeah, but it's still 500 and it's still a deadlift. I'd count it.

[Mike Gill]

Yeah, but it's still 500 and it's still a deadlift. I'd count it.

Conventional deads are the only lift I have never really been comfortable with. I have no idea why. I have always squatted from deep in the hole too so don't have an issue getting deep. I really need to analyze my form.

[Mike Gill]

4/19/06

Rack pulls

505 x2 550x2 (felt like I could have gotten 600 for 1)

[Mike Gill]

4-22-2006

330lb stone to 56" platfor X2

I broke the 410 off the floor. Im going to lap it this coming Saturday.

[Mike Gill]

FINALLY.

Just an FYI for those of you following along. This is the first time in my life I am training for strength and power. I was a bodybuilder prior to January 2006. I never deadlifted prior to that. I had done them maybe 10 times before. I even made my clinets do them but I never did.

I got 500 x 2 tonight . I am reved up.

[Mike Gill]

5-3-06

My weight is still at 250, but I am getting very lean, I never thought I would see my abs at 250.

Deadlift

515 x 2 (I'm not sure if lift #2 would have gotten green lighted.)

[Mike Gill]

5-8-06

Weight: a mean and lean 255 (34" waist) 6' tall

Seated OHP (zero leg drive on purpose)

185 x 2 185x3PR

I'm not one for supplements but man, I could not get enough calories from food doing 2 a days. I added Cytogainer 2x a day with skim milk to get an additional 1,700 calories bringing me to almost 6,000 a day. Its easy to drink and I'm growing like a 18 year old. One right after my AM training session and one before bed.

[Mike Gill]

5-12
256

18" pin partial deads

PR
565 x 3
615 x 1

[patrick w.]

some nice PRs going on man!!

[Mike Gill]

Thanks Pat, much appreciated.

5-13-06

257

Farmers walk
PR
275 X 150.

[Mike Gill]

5-15-06

258

Seated OHP
PR
2 sets
185 X 4

http://www.geocities.com/mikeyjgill/bak.JPG

[Ian Duggan]

That's an impressive PR or 12 you've got there Mike, good work.

BTW in case you want to use that photo as an avatar, I resized it for you. Just struck me as a photo that would be avatar-suitable.

Not that I'm implying that you'd be unable to do that yourself of course...

[Mike Gill]

Thanks man, I was just being lazy..... I now have an avatar!

[Ian Duggan]

Thanks man, I was just being lazy..... I now have an avatar!

No probs. I found this wee program called Photo Gadget that lets you resize images just by right clicking the file and choosing your size, so I've been resizing anything I can get my hands on.

I think it's the evil genius in me. I always wanted one of those shrink ray things...

[Mike Gill]

5-19-06

261

I can clean and press a 250lb 12" log.

Thank god.

[patrick w.]

250lb log clean and press is nice.

that is a big back in the avitar!

[Ben Booker]

250 is awesome Mike.

[Mike Gill]

Thanks for the Kudos guys. Making the switch to strongman from bodybuilding has been fun and frustrating. I took off all of 2005 from training (not by choice) and I have never done any of the technical olympic type lifts before. I hate finding a weakness, because once I do I get OCD about it.

For those of you coming to Pitt this weekend.... here is what I look like. Stop and say hi, I would love to meet some friends from the board:

[Mike Gill]

I got 2nd in the 265's and got 3rd or tied for 3rd in the overall heavies.

I was happy with my performance but know exactly what I need to do to improve. Oh and get some work boots with 4" heels for stones


5/30/06
269

Seated OHP no back support strict
PR
205 x 4

[Ian Duggan]

Excellent stuff Mike, that's a wicked showing for your first performance. Sounds a lot like you've got the experince in lifting and the drive to be a bit of a monster.

That strict 205 x 4 overhead is nasty. Nasty I tells ya.

[Mike Gill]

Thanks Ian

6-1-06
270

Front squats PR
2 sets 315 x 5

I havent done these in 5 years prior to three months ago.

[patrick w.]

settin' some nice PRs there Mike. That is a 'beefy' front squat.

your lookin' stacked as shit too! your traps are friggin' huge.

[Mike Gill]

Starting to get in to a nice groove.

6-3-06
271
(i've perfected ice cream loading before bed)

Farmers
300
50'

350
10 feet

Thanks Pat!

Its a good day to grow.

[Pete Berg]

Mike, That icecream loading is looking good. I think it's the best way to get that last little bit of protien before bed . :M:

[Mike Gill]

Thanks Pete... I also figured out today that it works well right when you get up too. Goes nice with coffee

[Mike Gill]

6-5-06
271

Seated OHP (again, no back support) Stabilization baby!

205 x5

215 x 3 PR


Uh little tip for myself and anyone interested. I did som cleans after to work on technique. Its a lot easier to clean heavy if you make it all one motion from the floor to clavicle instead of being lazy and going slow to the knees.

[Mike Gill]

6-6
272 (I'm full)

front squat
315 x5

365 x1 PR

[Mike Gill]

6-10-06

Contest weight 272
(I looked and felt bloated all day, but couldn't hold my water. My abs were really distened. It was annoying.)

PR
Log press 240
7
-This was an actual 'log"; well really it was a cut up telephone pole that weiged about 5lbs more on the right side than the left.

2nd in Super heavies

Good day over all. Need to work on speed. I'm a slug.

[Alex Devenyi]

Working on getting those pix up here for you bro, they're really big so I have to shrink them down somewhat.

[Mike Gill]

Thanks man. That was a fun day wasn't it? That dude that beat me in the SHW class was fast as hell. Ive gotten progressively slower as I've gained weight so I know I need to work on that.

You guys kicked some ass for being so light. We need to get you all on the mike gill eating program. move you to the top of the class!

[Poul Nielsen]

That guy who beat you was Peter Galer, he is one tough SOB. Right Behind you was Eric Rautenberg, and by a point I was 4th.
Next competition I hope not to make the same mistakes and to do better.
You did well and feel free to come to Ontario again in the future to compete again.

Cheers,

[Mike Gill]

That guy who beat you was Peter Galer, he is one tough SOB. Right Behind you was Eric Rautenberg, and by a point I was 4th.
Next competition I hope not to make the same mistakes and to do better.
You did well and feel free to come to Ontario again in the future to compete again.

Cheers,

Hey man much appreciated! I really had a good time with that one, the odd events made it a ton of fun!

[Mike Gill]

6-20-06
weight 270
-Weight notes. Its been hot. real hot making it tough to eat. I'm holding my weight, by increasing my fat intake, and I'm getting leaner. I've also cut the volume of my workouts by about 20% but raised the intensity(number of sets i take to failure or close to it).

One Pr yesterday-
bent over rows 405 x 3 reps 2 sets.
Done "strongman style" AKA not perfect form.

Announcement. I quit my straight boring job. I owned an Allsate insurance agency and I am going back to training people Full time. I am really stoked about this as I know I have a lot to offer in this field and I think it will be more conducive to my goal of gettin a pro card.

[Mike Gill]

7-04-06
275

some noteables since I last posted

Pin pull
600 x 2

650 x 1 with 30 second hold

330 stone to 5'
for 5 loads 1 minute.

Just missed locking out 280 on the log

Front squats
325 x 5
365 x2
385 x 1 PR

All astt to the grass.

[Mike Gill]

7-6-2006
272

BIG PR:
Incline Bench
405 x 2

[Mike Gill]

Nothing special to note, just making the date 7-9-06... got farmers walk bars and thick handle DB's

[Mike Gill]

7-10-2006
272

OHP
PR
275 x1

Just missed 300 even. Stood there for 5 seconds without locking it out

[Mike Gill]

07-12-06

270 GRRRR

Yoke
730#'s 75 feet. Could have gotten more, ran out of gym.

[Mike Gill]

276 in detriot... 2nd HW.

Tore my Plantar fasciallis on the first event, and then won it.

Wone the 275 incline log press as well...

Injury is fairly severe, but the ortho wants to aviod surgery if possible.

[Mike Gill]

273

been training upper since the foot issue.

Big PR today

300lb OHP. I had palnned on that for Nov 1. Shooting for 350 by end of year now.

[Mike Gill]

weight stuck at 272 but:

Count em... Yep 315

[Matt Burns]

Nice press Mike, 315 seems to be mental for alot of people, keep us posted on how fast you fly up now.

[Johnathon Conner]

nice press man, was it a strict or a push press?

[Mike Gill]

nice press man, was it a strict or a push press?

Slight dip in the hips and right up. Feet stayed still, cant split em right now, still have a bad foot.

[Patrick McGuffin]

Nicely done!

[Mike Gill]

Some highlights from the last few weeks

325 overhead

1,100lb tire for 2 consecutive flips, 3 total

600lb dead for 3

[Mike Gill]

NIce day yesterday

2 flips on the 1100lb tire then 8 on the 880

New PR

330 stone to 59" 11 reps.

[Alex Devenyi]

Damn, Mike. Kick ass job on the stones!

[Mike Gill]

I sharted today on seated OHP. Thank god I train in my basement.

[Mike Gill]

Pulled 710#'s of the pins for an easy duce. I had to chain some DB's to the bar because I was out of plates. I also tacoed my Dicks bar.

[Mike Gill]

Weight is a steady 279

Got the 410# stone to 48!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Missed the seccond attempt but i did lap it again.
Overall very good traing day.

[Ian Duggan]

Hmmmm... so it seems that sharting is the key to a monstrous stone lift.

Maybe that where I've been going wrong...

[Alex Devenyi]

Weight is a steady 279

Got the 410# stone to 48!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Missed the seccond attempt but i did lap it again.
Overall very good traing day.

Badass!!!!!!

[Mike Gill]

Weight 280

rack pull from just over the knees 765.