The Older I Get...The Better I Was

[James Whisman]

Let me begin by telling you about myself. I'm 27 years old, weigh around 280 and live in Chattanooga, TN. I played football in college but when I was done I needed an out let for the old competitive drive so I took up powerlifting. I did that for 2 years or so but bored of doing the same three lifts over and over and over. Plus I did not like all the gear that is being used now. So I got into strongman. I have been training strongman for a little over a year and love it. Right now I am training for the Southeastern Strongman Challenge that is in May. Luckily I work at a sports performance training center and get to train on the equipment which very convienant.

Monday 2/27/06

Front Squat
1x10_135
1x10_185
1x6_225
1x4_275
1x3_315
1x1_365

Squat
1x6_405
1x6_415
1x5_430

Pull-ups
3xMax_BW+15 (6,6,6)

Hummer Push
2x125 feet

Bent Over Rows (Fat Bar)
5x6_220

Fat Bar Holds
2xMax_250

Biceps

[James Whisman]

Tuesday 2/28/06

Jump Rope
3x200

Speed Work
Skip
Lateral Movement
Dynamic Mobility
40's pulling sled
40's

Abs

[James Whisman]

Wednesday 3/1/06

Incline
1x6_135
1x6_185
1x6_225
5x6_255

Up Right Row (Fat Bar)
3x12_130

Seated OHP (Fat Bar)
1x10_160
1x10_170
2x10_180

Close Grip Bench (Fat Bar)
1x10_200
2x10_210

Triceps

20# Sledge Hammer

Grip

[James Whisman]

Thursday 3/2/06

TreadMill
30 min- 3 min intervals

300 Yard Shuttle
25 yard turns- 75 sec. goal
#1- 1:20.31
#2- 1:19.75

Abs

[Nicolette L.]

I am so Jealous! I miss pulling a sled. Hey man your workouts look solid. I look forward to reading some updates.

[James Whisman]

Friday 3/3/06

Hypers
2x10

Jump Squats
1x5_135
1x5_185
5x3_185 & Chains

Deadlift
1x3_264
1x3_374
1x1_484
2x2_577.5 (not pretty)

Yoke
1x60ft_490
1x60ft_600

Seated Row
4x6_180

Lat Pull
4x8_200

Biceps

Over all this was not a good day. The next 2 weeks are unloading...then serious contest prep begins.

[James Whisman]

Sunday 3/5/06

Cardio
25 min - easy walk

[James Whisman]

Monday 3/6/06

Speed Work
Skip
Dynamic Mobility
Sprints

Axel Clean & Press
1x5_130
1x5_174
1x6_230
5x1_230

Tire
3x6_800

Plyos

[James Whisman]

Tuesday 3/7/06

Incline
1x10_135
1x5_185
1x5_225
5x5_265

Bent Over Row
3x12_225
3x12_180 (fat bar)

Up Right Row
3x10_130 (fat bar)

20# Sledge Hammer

[James Whisman]

Wedesday 3/8/06

Treadmill
30 min moderate intensity

Abs

[James Whisman]

Thursday 3/9/06

Squat
1x10-135
1x8_225
1x5_275
5x5_315

Deadlift off 45# plate
1x5_264
3x5_363

Atlas Stone

Curls

300 Yard Shuttle
25 yard turns- 75 sec. goal
#1- 1:21.49
#2- 1:21.19

[James Whisman]

Friday 3/10/06

OHP
1x10_135
1x8_165
1x6_185
1x3_225
1x3_235
1x3_245

Strict OHP
5x5_185

Pull-ups Goal 50 reps
10,8,8,8,6,5,5

Grip

Rot. Cuff

[James Whisman]

Sunday 3/12/06

Treadmill
45 min moderate intensity

[James Whisman]

Monday 3/13/06

This was not a good day. I knew going in it wouldn't be. I warmed-up and began on my first lifts (clean & press) I was dropping reps all over the place so I decided to listen to my body and take another day of rest...nice way of saying I walked away mad and quit.

[James Whisman]

Tuesday 3/14/06

Yesterday's problem's are still hanging around. Weights that are normally very esay seem heavier then they should. I'm beginning to wonder if there are some possible under-recovery issues that need to be looked at with my training. I did some front squats and some stones. I did set a PR setting my 260# stone (it's the heaviest I have) on a 44-in platform. I know that isn't a large accomplishment but I have only been training stones for a few weeks and with the way the rest of the work out went any thing is good right now. I'm contemplating taking the rest of the week off or just going really light thurs & fri. That call will probably be made thurs.

[James Whisman]

Thursday 3/16/06

I did not skip today, but I did go real light. Just some hamstrings and back. It was not much but got warm for a good stretch out at the end.

[Cory Strack]

Make sure your eating is up to par. Sometimes if you dont eat enough, it'll slow your recovery way down no matter how long you rest. Also, try taking some vitamin C. I find that if my workouts are down, some sort of cold/flu may be starting to settle in so i'll pound the C until I feel better. I'll take up to 15000mg, if i feel really bad. You piss out a lot of it, but i think it works. Dont get down, keep your head up and good luck!

[James Whisman]

Friday 3/17/06

Felt much better today but still took it somewhat easy. This will give me the weekend to fully recover and hit it hard monday.

Strict OHP
1x10_95
1x5_135
1x5_165
3x5_185

Glose Grip Bench
1x5_185
1x5_205
3x5_225

Rot. Cuff

[James Whisman]

Tuesday 3/21/06

I missed yesterday due to some things beyond my control, but I think the extra time off did me some good. Today went well and the count down to the comp has begun 60 days

Clean Pull
1x5_154
1x5_176
1x5_198

Clean
5x3_220

Hang Clean & Strict Press
5x6_160

Tire
Singles (800#) working on technique

[James Whisman]

Wednesday 3/22/06

Treadmill
25 min mederate intensity

Abs

[James Whisman]

Thursday 3/23/06

Squat
1x10_135
1x8_225
1x6_315
5x3_405

Deadlift off plate
3x5_352

Pull-up Goal 50 reps
10/10/8/8/8/7

Hypers
3x12

Curls

[James Whisman]

Friday 3/24/06

Rot. Cuff

Shrugs
1x20_225
1x20_275
3x10_315

OHP
1x10_135
1x8_165
1x6_185
1x3_225
1x3_235
1x3_245
1x3_255

Incline
5x5_245

Bench
1x225 rep test

Stones

[James Whisman]

Sunday 3/26/06

Treadmill
30 min

Abs

[James Whisman]

Monday 3/27/06

Speed Work
Multi-directional work

Plyos

Clean & Press Fat Bar
1x5_130
1x5_174
1x5_215
5x1_230

Strict OHP
4x8_165

Tire
1x6_800#
1x10_800#

20# Sledge Hammer

[Nicolette L.]

those tires are looking sweet. Keep it up man!

[James Whisman]

Thanks Nicolette L. tire is by far my favorite event. Right now stones is probably my least...

Tuesday 3/28/06

Front Squats
1x10_135
1x8_185
1x6_225
3x5_275

Lat Pull
3x8_200 (wide)
3x8_200 (narrow)

Stones
5x1_260 to 56 in platform
missed 4 & 5

Seated Row
4x8_220

[James Whisman]

Wednesday 3/29/06

Treadmill
30 min

Abs

[James Whisman]

Thursday 3/30/06

Deadlift
1x10_154
1x10_198
1x6_264
1x1_374
1x1_451
1x1_473
1x1_499
1x1_528
1x1_550

Medely
2x 800# Tire x 5 flips & 500# Yoke x 60 feet

Biceps

[James Whisman]

Friday 3/31/06

Seated OHP w/ no back support (Fat Bar)
1x10_110
1x10_130
1x10_150
1x8_170
1x5_190
1x4_200
1x1_210

Close Grip Bench
5x10_220
*only got 6 on last set

DB Incline
3x6_100s

Pull-ups
Mixed in between sets

Grip

Rot. Cuff

[Nicolette L.]

Nice deads and OHP's. Looking good! What is your pr on OHP?

[James Whisman]

Nice deads and OHP's. Looking good! What is your pr on OHP?

Whenever I max out I seem to get hurt shortly after so I don't do it very often. I have never really done for a max single on OHP, so I really don't know.

Monday 4/3/06

Speed Work
Skips
Dynamic Mobility
Weighted Sled Sprints 6x40 yrds

Clean
1x5_154
1x5_176
1x5_198
5x3_231

Jerk
5x3_198

Tire
2x8_800#

[James Whisman]

Tuesday 4/4/06

Incline
1x10_135
1x10_185
1x5_225
5x5_265

Seated OHP Lockouts
5x5_225

Bent Over Row
3x12_225
3x12_180 (fat bar)

Up Right Row
3x12_130 (fat bar)

[James Whisman]

Thursday 4/6/06

Squat
1x10_135
1x8_225
1x6_315
4x4_405

Deadlift off 45# plates
1x5_264
5x5_363

Curls

300 yrd Shuttle
#1 1:25.66
#2 1:21.43

[James Whisman]

Friday 4/7/06

At work we had a speed & strength clinic today and I got to be the demonstrator for all the weight training. So I was a little tired going in and pressed for time so today was somewhat abbreviated.

OHP
1x10_135
1x8_165
1x6_185
1x3_245
1x3_255
1x3_265
1x1_275
1x1_285
1x1_295
1x1_305 miss

Rot Cuff

Tomorrow is a comp. practice day for the Southeastern Strongman Challenge

[James Whisman]

Saturday 4/8/06

Southeastern Strongman Challenge Training Day

Axel Clean & Press-Stayed fairly light (around 200#) for most sets, but did do one set at contest wt of 230

Yoke- 2 or 3 sets working up to 500#, staying light mainly working form and focusing on a tight core

Snatch- Worked up to 188# for a triple

Cleans- Worked up to 264# for a triple

[James Whisman]

Sunday 4/9/06

Treadmill
35 min

Abs

[James Whisman]

Monday 4/10/06

Axel Clean & Press
1x5_130
1x5_174
1x5_196
1x5_230

Clean
5x3_242

Jerk
5x3_209

Biceps

[James Whisman]

Tuesday 4/11/06

Today was short but intense

Front Squat warm-up
1x10_135
1x8_185
1x6_225
1x4_275

Medley
Set-up for 800# Tire x 60 ft & 600# Yoke 60 ft
1. Tire-60 ft & Yoke-13 ft (adjusted bar height for second set)
2. Tire-60 ft & Yoke-50 ft
Yoke-490# 140 ft (had to put it away so I counted it as a set)

[James Whisman]

Wednesday 4/12/06

Treadmill
15 min...went shorter today b/c of a serious case of dead leg

Abs

[James Whisman]

Thursday 4/13/06

Snatch
1x3_110
1x3_132
1x3_154
1x3_176
1x2_187
1x1_198

Deadlift
1x3_264
1x3-374
1x1_451
1x1_500
1x1_528
1x1_550
1x1_572

Bent Over Rows
2x12_235
*wanted to do more but low back and hams were shot

Lat Pull
4x8_220

Biceps

[James Whisman]

Friday 4/14/06

Today was ugly in some spots, but over all it was a good workout. I have gained 7-8 pounds in the last 3-4 months and am growing tired of waiting for the comp to come on May 13th. I am anxious to see how I do compard to other strongman. One of the problems of not having a training partner.

OHP
1x10_135
1x8_165
1x6_185
1x5_225
5x5_255
*Only got 3 on last set

Close Grip Bench
5x10_225
*Only got 7 on 4th set and 3 on last

Bench Rep Test
1x225

Pull-ups
BW + 25#- 5x5
BW 1x10

Grip

Rot. Cuff

[James Whisman]

Saturday 4/15/06

Treadmill
30 min

Biceps

Abs

[James Whisman]

Monday 4/17/06

I had to cut it a little short b/c of a work staff meeting this afternoon during my normal training time. I was able to get most of the lifts in but had to cut a few sets (I hate doing that)

Speed Work
Sprints

Cleans
1x5_154
1x5_198
5x3_247

Jerk
3x3_209

Tire
Singles for Technique

[James Whisman]

Tuesday 4/18/06

Hang Snatch
1x5_88
1x5_110
3x5_132

Incline
1x10_185
1x5_225
5x5_275

Bent Over Rows
3x12_235

Seated Row (cable)
3x12_200

Up Right Row (fat bar)
3x12_130

[James Whisman]

I missed a few day b/c crap kept popping up...I'm going to quit life and just train.

Sunday 4/23/06

Treadmill
30 min

[James Whisman]

Monday 4/24/06

Seated OHP no back support
1x10_110
1x10_130
3x10_150

Seated OHP Lockouts
*bar 2in over head
5x3_240

Incline
5x10_225

Triceps

[James Whisman]

Tuesday 3/25/06

Short & sweet today

Hypers
3x10

Hang Snatch
1x5_88
1x5_110
5x5_132

Lat Pull
3x10_170

Reverse Hypers
3x10

[James Whisman]

Wednesday 4/26/06

Treadmill
30 min

Abs

[James Whisman]

Thursday 4/27/06

Strict OHP
1x10_135
1x8_165
5x5_185

Close Grip Bench
5x10_205

Bench Rep Test
1x_225

Grip

Rot. Cuff

[James Whisman]

Friday 4/28/06

Hypers
3x10

Lunges
5x10_40s

Step-ups
5x10_88

Single Arm Row
3x6_100

Tire

[James Whisman]

Sunday 4/30/06

Treadmill
30 min

Abs

[James Whisman]

Monday 5/1/06

Speed Work
Skip Series
Dynamic Mobility
Sprints- 6x40 w/ 25# on sprint sled

Clean & Press fat bar
1x5_130
1x5_152
1x5_174
2x10_196

Jerk
5x3_209

Tire
1x8_800#

[James Whisman]

Tuesday 5/2/06

Took it fairly easy today so thurs & fri I can get two heavy ones in the cut back some for the comp on the 13th

Hypers
3x10

Pull-ups
25 reps BW+10#

Lat Pull
4x8_220

Horizontal Pull-ups
3x10

Shrugs
3x20_225

Grip

Rot. Cuff

[James Whisman]

Thursday 5/4/06

Hang Snatch
1x5_110
1x5_132
1x5_154
1x3_176

Deadlift
1x3_264
1x3_374
1x1_451
1x1_500
1x1_550
1x1_600

[James Whisman]

Friday 5/5/06

Rot. Cuff

OHP
1x10_135
1x8_165
1x6_185
1x1_225
1x1_245
1x1_255
1x1_265
1x1_275
1x1_285
1x1_295

I was hoping to hit 305 today but could not fully lock it out. Gave it a good ride 3-4 times but full lock out was never achieved. This was my last heavy OHP before the comp next Sat (5/13/06).

[James Whisman]

Sunday 5/7/06

Treadmill
35 min

Abs

[James Whisman]

Monday 5/8/06

tapering down

Hypers
3x10

Tire
800# 15-20 singles

Yoke
1x60ft_500
1x60ft_600

Biceps

[James Whisman]

Tuesday 5/9/06

Clean & Press fat bar
1x3_130
1x3_152
1x3_174
1x3_196
1x3_218
1x3_230

[James Whisman]

Friday 5/12/06

I was/am very anxious about tomorrow so I did 8-10 tire flips to loosen up. Worked pretty well. Now it's back to the fine tooning for organizing the meet.

[James Whisman]

Saturday 5/13/06

Southeastern Strongman Challenge

Placed 2nd out of 9

Axel Clean & Press
230# for 8 reps in 75 sec - Tied 1st Place

Deadlift for Max Weight
500x1
550x1
600x1
625x1
650x1 (45# PR) - 3rd Place
I stopped here b/c two other were going for 700 on their next aptempt

Hummer Push
125 feet in 26.44 sec - I think I got 4th or 5th but I'm not sure

Tire & Yoke Medley
800# Tire / 600# Yoke 60 feet each 84 sec. - 1st Place

[James Whisman]

Sunday 5/14/06

Treadmill
15 min

[Tony Crawford]

Saturday 5/13/06

Southeastern Strongman Challenge

Placed 2nd out of 8

Axel Clean & Press
230# for 8 reps in 75 sec - Tied 1st Place

Deadlift for Max Weight
500x1
550x1
600x1
625x1
650x1 (45# PR) - 3rd Place
I stopped here b/c two other were going for 700 on their next aptempt

Hummer Push
125 feet in 26.44 sec - I think I got 4th or 5th but I'm not sure

Tire & Yoke Medley
800# Tire / 600# Yoke 60 feet each 84 sec. - 1st Place

Congrats on the meet James. If your ever in middle Ga. let me know, so we can hook up for a training day. Any chance of another meet by the end of the year or the first of next year?

[James Whisman]

Congrats on the meet James. If your ever in middle Ga. let me know, so we can hook up for a training day. Any chance of another meet by the end of the year or the first of next year?

Thanks Tony, it was my first meet (as promoter or competetor) and I learned a lot but am happy with how it went. My boss was very happy also, so there may be another meet in Chattanooga sometime, but i don't want to think about that now. I posted some pic in the members media area if you want to see them. We'll deffinatly have to get together sometime to train, maybe meet at coffee's gym in Atlanta.

[James Whisman]

Monday 5/15/06

I'm not very sour from Sat, but I still have serious "dead leg" (and "dead low back" if there is such as thing), but I don't want to take a lot of time off. I'm going light and have some fun for the next 2 weeks, then start the next cycle.

Rot. Cuff

Shrugs
4x25_225

Lat Pull
3x10_180

Hypers
2x15

Rev. Hypers
2x15

[James Whisman]

Tuesday 5/16/06

Incline
1x10_135
1x10_185
1x10_205
1x10_225
1x6_245

Strict OHP
10% decending - keeping each set 1 rep short of max (2 min rest)
1x3_205
1x6_185
1x8_170
1x8_155
1x9_140
1x8_125
1x10_115
1x12_105
1x13_95
1x15_85
Kinda humbling by the end

Bent Over Flys
3x12_10

[James Whisman]

Wednesday 5/17/06

Treadmill
45 min

[James Whisman]

Thursday 5/18/06

Tire
800# tire 100 flips < 60 min
Time - 54 min 4 sec

Biceps

[DaneGarreau]

Holy crap, you flipped it 100 flips?? Gees, how do you feel now?? How was it?

[Tony Crawford]

Thursday 5/18/06

Tire
800# tire 100 flips < 60 min
Time - 54 min 4 sec

Biceps

Looks like a brutal workout bro. Great job.

[James Whisman]

Holy crap, you flipped it 100 flips?? Gees, how do you feel now?? How was it?

The first 30 went pretty quick (12 min or so), but then I began to run out of steam fast...the worst part is the raw spots on the front of my shoulders. The shower after was very painful.


Thanks Tony.

[James Whisman]

Friday 5/19/06

Rot Cuff

Close Grip Speed Bench w/ pause
1x10_135
1x3_135
10x3_185

Close Grip Bench
3x10_185

Tate Press
3x10_50s (DB)
I was reading other peoples logs (thanks Tony Crawford ) and found this exercise. I have never done them before...but kinda liked them.

Triceps

[James Whisman]

Sunday 5/21/06

Treadmill
45 min

[Tony Crawford]

Friday 5/19/06

Rot Cuff

Close Grip Speed Bench w/ pause
1x10_135
1x3_135
10x3_185

Close Grip Bench
3x10_185

Tate Press
3x10_50s (DB)
I was reading other peoples logs (thanks Tony Crawford ) and found this exercise. I have never done them before...but kinda liked them.

Triceps

Thanks bro. How does the triceps feel today.

[James Whisman]

Thanks bro. How does the triceps feel today.

They were still sore from Mon's decending pyramid when I did them so they were really sore Sat.

Monday 5/22/06

Front Squat
3x10_135

Duck Walk
1x60ft_200
2x60ft_250
2x60ft_300

Power Stairs
1x5_200

Lat Pull
3x10_200

Hypers
3x10

[James Whisman]

The problem with working a split shift and working out where you work is crap pops up some times and cuts into the workout. Thankfully it doesn't happen often...but it did today.

Tuesday 5/23/06

Seated OHP no back support
1x10_95
1x10_115
5x10_135

Triceps

Rot Cuff

[James Whisman]

Wednesday 5/24/06

Treadmill
30 min

[James Whisman]

Thursday 5/25/06

Hypers
5x10

Lat Pull
5x10_180

Step-Ups
3x10_110 (each leg)

Pull-Ups narrow grip
25 reps w/ 10# on belt

Curls

[James Whisman]

Friday 5/26/06

Rot Cuff

Incline
1x10_135
1x10_165
1x10_185
1x10_205
1x10_225
2x3_275
75 min work interuption
3x3_275

Thanks to work I was out of time before anymore could be done.

[James Whisman]

Saturday 5/27/06

This is Mon's workout, but with the holiday the gym is closed so I did it today

Power Cleans
1x5_154
1x5_176
1x5_198
5x5_220

Clean Pull
3x5_242

Clean & Jerk 1 clean per set
5x5_198

Olympic Squat
3x10_225

[James Whisman]

Sunday 5/28/06

Treadmill
45 min

[James Whisman]

Tuesday 5/30/06

Started warming up today and my low back spasimed pretty bad. So I'm took today off. I'll be out of town the rest of the week. Hopfully I can get the back to relax before next week.

[James Whisman]

Monday 6/5/06

Back still not feeling right so I took tried to work around it. Did not do a whole lot, but got something done.

Lat Pull
1x10_150
1x10_180
1x10_210
4x8_230

Hypers
3x10

It was at this point I noticed an atlas stone missing and went looking for it. Still have not found it.

[DaneGarreau]

Dude, someone stole an atlas stone?? That just ain't right.

[benjamin d. moore]

I've had someone steal 3 of my kegs before. A 250, 270 and 290. What drunk in their right mind thinks those kegs are full of beer?

[Patrick McGuffin]

They might want to make crappy collage student/ stoner furniture out of it, thats why my keg is locked up and my stone is inside my tire where no idiot can get it.

[James Whisman]

They might want to make crappy collage student/ stoner furniture out of it, thats why my keg is locked up and my stone is inside my tire where no idiot can get it.

This is what I've done now. I glad it was at least my light stone (180#), still bothers me people will do crap like that. I'm willing to bet they did not even know what it was.

Oh well, thanks for the sympathy

[James Whisman]

Tuesday 6/6/06

Rot Cuff / Laterals

Strict Press
2x10_135
2x10_155
1x6_175
1x10_155

Incline
3x3_275
2x8_225

Plyo Push-ups
Few different kinds

Triceps

[James Whisman]

Wednesday 6/7/06

Treadmill
30 min

Abs
Heavy

[James Whisman]

Thursday 6/8/06

Clean & Press fat bar
1x2_130
1x2_152
1x2_174
1x2_240
2x1_255
1x1_240

Clean Pull
1x3_264
1x2_275
1x2_291
1x2_308

Walking Lunges
3x5_65# DBs

Step Ups
3x5_65# DBs

Biceps

I'm taking tomorrow off b/c I'm going to Atlanta to train on Sat

[James Whisman]

Friday 6/9/06

I know I said I was going to take today off, but I had 30 minutes to kill so I did some light stuff to pass the time

Strict OHP
1x10_95
1x5_135
1x5_140
1x5_145
1x5_150
1x5_155

DB Incline
1x5_90s
2x5_100s

Just enough to pass the time

[James Whisman]

Saturday 6/10/06

Drove down to Atlanta today for training day at Coffee's Gym. There is a pretty nice set-up there, atleast for Oly lifters. I started off with their 12-in log, but no one there knew how much it weighed. So I was lifting blind. I am guessing around 220# empty. Did some C&P singles with it working up to 270# (I think). Then we went outside for some farmers. This was my first go at a FW. I did 220# per hand 100 ft with a turn at 50 ft. Then 250# for the same course. Then tried some stone. Again no one knew how much the weighed. We grabbed what we think was around 300#. After many tries I was able to lap it, but could not quite stand up with it.

Tire 700# around 15 flips
Sled 400# 50 ft

Finished up with some cleans and jerk (198-253)






Sunday 6/11/06

Very sore from yesterdays 5 hr training bout.

Treadmill
20 min

Abs
Reps

[Tony Crawford]

Sounds like you had alot of fun in Atlanta. Great workout.

[Ben Booker]

Sounds like you had a good training session.

[James Whisman]

Saturday was really fun. Hopfully Dane will put on a comp. in Sept

Monday 6/12/06

Santch
1x3_110
1x3_132
1x3_165
3x3_154

Clean
1x3_198
1x3_220
1x2_242
3x2_231

Jerk
1x3_185
1x3_220
3x2_205

Clean Pull
1x3_264
1x2_275
1x2_291
1x2_275

Front Squat
1x3_245
1x2_260
1x2_275
1x1_275
1x2_260
1x3_245
1x2_260

[James Whisman]

Tuesday 6/13/06

Hypers
3x10

Hang Snatch
1x3_110
1x3_132
1x3_154
1x3_165
1x2_182
2x3_154

OHP
1x6_135
1x6_185
1x6_225
1x5_230
1x5_225

Seated OHP Lockouts
3x3_275

Tire
4x2_800# - Going for speed

Triceps

I wanted to go heavier on the OHPs but the snatch really took it out of my shoulders. Next week I'm going to start lower (205/215 instead of 225) so I can get more reps in

[James Whisman]

Wednesday 6/14/06

Treadmill
35 min

Got hungry ate a steak and an apple

Biceps

Abs
Heavy

[James Whisman]

Thursday 6/15/06

OH Squat
1x5_110
1x5_132
3x2_154

Axel Clean
1x5_130
1x5_152
1x3_174
2x2_220
3x2_200

Pull-ups
25 reps BW+10#

Deadlift
1x3_264
1x3_374
1x3_473-got 1st missed 2nd rep
I have been trying a new 12 week Oly cycle that i have tried to modify for strongman. So far I have been doing well with the Oly movements but I'm shot by the time I get to the strength movements. I'm going to remodify it this weekend and try again next week b/c I really like it.

Lat Pull
4x8_230

[James Whisman]

Friday 6/16/06

Close Grip Speed Bench w/ pause
2x10_135 (normal speed)
1x3_135
1x3_185
5x3_225

Strict OHP
1x10_135
4x6_185

Incline
3x8_225

[James Whisman]

Saturday 6/17/06

Duck walk
6x60ft_200

Yoke
2x60ft_500

Couple of light events at work to make time go by...sometime working at a gym aint all bad, even though I'm working on a Sat.

[James Whisman]

Monday 6/19/06

Snatch
1x3_110
1x3_132
1x3_154
1x2_165
2x3_154

Clean
1x3_198
1x3_247
1x2_264
2x3_231

Jerk
1x3_185
1x3_240
1x2_255
2x3_225

Front Squat
1x3_260
1x2_275
1x2_295
1x1_305
4x3_225

[James Whisman]

Tuesday 6/20/06

Hypers
3x10

Hang Clean
1x3_110
1x3_132
1x3_142
1x2_154
2x3_132

OHP
1x6_135
1x6_185
1x6_215
1x6_225
1x5_230

Seated OHP Lockouts
3x3_275

[James Whisman]

Thursday 6/22/06

OH Squat
1x5_110
1x5_132
3x2_154

Axel Clean
1x3_220
2x2_240
1x1_220

Clean Pull
1x2_247
1x2_264
1x2_279
1x2_294

Pull-ups
25 reps_BW+10

Step-ups
5x5_154

Lat Pull
4x8_230

Stone
I'm still trying to figure this technique out & I only have one stone (260#)

[Matthew Smith]

hey whats up James...

I'm gonna be visiting family in Winchester July 1 - 7 and I need a place to train while I'm there. Any chance I could hit some event training with you one or two days that week??

lemme know yo!

\m/

[James Whisman]

hey whats up James...

I'm gonna be visiting family in Winchester July 1 - 7 and I need a place to train while I'm there. Any chance I could hit some event training with you one or two days that week??

lemme know yo!

\m/

Sent you a PM Matthew

[James Whisman]

Friday 6/23/06

Rot Cuff

Strict OHP
1x6_135
1x6_140
1x6_145
1x6_150
1x6_155
1x6_160
1x6_165
1x6_170
1x6_175
1x6_185

Woke up this morning with a serious head cold. I'm so full of deconjestant I had trouble staying awake between sets. Anyway, got something in today even though it wasn't much

[James Whisman]

Monday 7/3/06

Snatch
1x3_135
1x3_145
1x3_155
3x2_165
1x3_145

Clean Pull
1x3_225
1x3_245
1x3_265
4x1_275

Jerk
1x3_185
1x3_225
1x3_245
1x1_265
1x1_275

Front Squats
1x3_245
1x3_265
1x2_275
1x1_285
1x1_295
1x1_305
1x1_315
1x1_325
1x1_335
1x3_245

[James Whisman]

Tuesday 7/4/06

OHP
1x5_135
1x5_165
1x5_185
1x5_205
1x3_225
1x3_235
1x3_245
1x3_255
1x3_265
1x5_225
1x10_135

Rot Cuff

[James Whisman]

Thursday 7/6/06

18in Axel Clean
1x5_130
1x5_160
1x3_190
3x2_220
1x3_200

Clean Pull
1x3_245
1x3_275
1x3_305
2x2_335
1x3_275

Atlas Stone

[DaneGarreau]

Hey man, the Georgia's Strongest Man entry is up. Hope you can make it out.

http://www.nastrongmaninc.com/upcoming/upcoming_item.asp?UpcomingID=50

[James Whisman]

Hey man, the Georgia's Strongest Man entry is up. Hope you can make it out.

http://www.nastrongmaninc.com/upcoming/upcoming_item.asp?UpcomingID=50

I posted about it on NAS, I'm JWW4. I plan on entering, but will probably send it in last minute...cash flow problems.

[James Whisman]

Friday 7/7/06

Strict Axel OHP
2x6_130
2x6_140
2x6_150
2x6_160
2x6_170

Pull-ups

Tire
800#_Singles

Incline
1x10_185
1x8_205
1x6_225
3x3_245

[James Whisman]

Monday 7/10/06

Snatch
1x3_135
1x3_145
1x3_160
5x3_150

Clean Pull
1x3_245
1x3_280
1x2_300
1x2_315
1x2_300

Jerk
1x3_220
4x3_205

Front Squat
1x5_185
1x5_225
1x3_245
1x3_275
1x3_290
1x2_310
1x1_330
1x2_310
1x3_290
1x2_275

The Snatch, Clean Pulls & Jerk were done at 7am the Front Squats were done at 5pm. Normally I would not do this but I had my 3 year old with me this mornig and watching him while lifting was not going well, so I finished when my wife got home from work

[James Whisman]

Thursday 7/13/06

Pull-ups
35 reps_BW

Axel Bent Over Rows
1x10_135
1x10_185
2x6_225

Deadlift
1x3_245
1x3_295
1x3_345
1x3_415
1x3_480
1x2_510
1x2_540
1x1_540
1x2_510
3x3_480
1x1_445

Rev Curls

[James Whisman]

Friday 7/14/06

Hang Snatch
1x3_135
1x3_155
3x3_140

Jerk
1x3_185
3x2_225
2x2_205

Strict OHP
4x3_205

Incline
2x5_185
3x5_225

[James Whisman]

Monday 7/17/06

Snatch
1x3_135
1x3_155
1x3_165
1x2_175
2x3_165

Jerk
1x3_225
1x2_235
2x3_205

Front Squat
1x3_245
1x3_295
1x2_315
1x2_335

[James Whisman]

Wednesday 7/18/06

This is tuesday's workout, but I did not have to be at work till 4 today so I did it this morning

Hang Snatch
1x3_115
1x3_135
1x3_150
1x2_160
2x3_140

Axel Hang Clean
1x3_220
1x2_230
2x3_220

Axel OHP
1x3_225
1x2_240
1x2_255
1x1_270
1x1_255
4x3_225

Incline
1x3_280
2x2_295
2x2_280

[DaneGarreau]

Axle is looking good.

[James Whisman]

Axle is looking good.

Thanks Dane, I've really been trying to improve my grip


Thursday 7/20/06

Pull-ups
35 reps

Axel Bent Over Rows
1x10_135
1x10_185
2x6_225

Clean Pull
1x3_245
1x3_280
1x2_300
1x2_315
1x1_335
1x1_315

Atlas Stone
1x2_260 @ 48 in
1x1_260 @ 48 in

Shorter then normal today...Its my wedding anaversary

[James Whisman]

Friday 7/21/06

Strict OHP
1x10_95
1x6_135
1x6_135 + Chain (35 lbs)
1x6_145 + Chain
1x6_155 + Chain
1x3_185 + Chain

Close Grip Bench
2x5_225
2x3_275
1x15_185

Grip

[James Whisman]

Sunday 7/23/06

Snatch
1x3_135
1x3_145
1x3_155
1x3_165
1x2_175
1x1_185
1x2_175

Jerk
1x3_185
1x3_225
1x2_235
2x1_250
5x1_225

Clean Pull
1x3_280
1x2_300
1x2_315
1x1_350
2x2_280

[James Whisman]

Monday 7/24/06

Axel Clean
1x3_135
1x3_165
1x3_200
1x3_220
1x2_230
1x1_240
1x2_230

Front Squat
1x3_245
1x3_295
1x2_315
4x2_335
1x3_315

Biceps

[James Whisman]

Wednesday 7/26/06

Incline
1x10_135
1x10_185
1x10_225
1x3_275
1x2_295
3x1_315
3x5_275

Close Grip Bench
1x6_225
3x5_245

DB OHP
1x5_75s
3x8_65s

Triceps

[James Whisman]

Thursday 7/27/06

Pull-ups
40 Reps

Deadlift
1x3_245
1x3_335
1x3_405
1x3_475
1x2_505
5x1_535
1x5_445

[James Whisman]

Friday 7/28/06

Strict OHP
1x10_95
1x10_115
1x10_135
1x6_135 + Chain (35#)
4x6_155 + Chain

Incline
1x10_225
1x8_245
1x6_255
1x8_225

Atlas Stone

[Brad Stanford]

Hey Jimmy:
I just discovered your training log. Looks like your training has been going well since the contest. Mine has been going pretty good, but I have been kind of lazy for the last couple of weeks because I've been working a lot of overtime and it has been so hot lately. i have been playing some basketball to improve my cardio. maybe I'll start a training log too. We need to get together and train sometime.

P.S. i can't believe someone stole your atlas stone

[James Whisman]

Hey Brad,
No laziness is allowed. Train Train Train. By the way if you need a tire my 600# is up for grabs. Just PM me and let me know.

Sunday 7/30/06

Snatch
1x3_135
1x3_165
1x2_175
3x3_165

Jerk
1x3_225
1x2_235
3x3_205

Clean Pull
1x3_245
1x3_285
1x3_300
1x2_315
1x1_335

[James Whisman]

Monday 7/31/06

Axel Clean
1x5_130
1x5_160
1x5_190
1x3_220
1x2_230
3x3_200

Pull-ups
25 Reps

Front Squats
1x3_245
1x1_295
1x1_315
1x1_335
1x1_350
1x2_335
4x3_245

[James Whisman]

Tuesday 8/1/06

Axel OHP
1x5_130
1x5_150
1x5_170
1x5_190
1x5_210
1x3_230
1x2_240
1x2_255
3x1_270
1x1_255

Strict Axel OHP
3x5_190

Close Grip Bench
3x5_245

[James Whisman]

I have had to take some time off due to a case of back spasms. I usually get them when I am overtraining. I have started lifting again, but am keeping it very limited before a few minor spasms turn into something worse. I know today's workout doesn't look like much, it's more rehab the training.

Wednesday 8/9/06

Strict OHP
5x8_135

Pull-ups
15 reps

[James Whisman]

Thursday 8/10/06

Treadmill
20 min

[Brad Stanford]

your spasms are probably a result of too much time on the treadmill

[James Whisman]

your spasms are probably a result of too much time on the treadmill

I've got to maintain this greek god physique some how

Saturday 8/12/06

Jerk
1x5_135 (ohp warm-up)
1x5_165 (warm-up)
1x5_185
1x4_205
1x3_225
1x2_245
1x1_265

Front Squat
1x5_225
1x4_255
1x3_275
1x2_295
1x1_315

Squat
2x10_225

[James Whisman]

Sunday 8/13/06

Treadmill
25 min

Abs

[James Whisman]

This is an unloading week. I know it's strange to take an unloading week after a week off for back spasms, I guess it's more of a "reloading" week

Monday 8/14/06

Strict OHP
1x12_135
1x10_145
1x8_155
1x6-165
1x6_175
1x6_185

Close Grip Bench
3x6_225

Biceps

[James Whisman]

Tuesday 8/15/06

Treadmill
25 min

[James Whisman]

Wednesday 8/16/06

Pull-ups
1x1,2,3,4,5,5,4,3,2,1

Hang Snatch
2x3_135
2x2_155

Clean Pull
5x1_245
1x5_245

[James Whisman]

Monday 8/21/06

Well I had to take some time off for work issues and food poisoning, and hopfully all of that is behind me now. I was hoping to go hard and heavy today, but I got gassed out ver quickly from not eating for 2 days.

Hypers
3x10

Hang Snatch
1x5_95
1x5-135
1x4_145
1x3_155
1x2_165
1x1_175

Lat Pull
1x10_180
1x10_190
1x10-200
1x10_210

Deadlift
1x3_315
1x3_405
1x4_450 (this is where I gassed out)
1x1_475
1x1_500

[James Whisman]

Tuesday 8/22/06

OHP
1x12_135 (strict)
1x10_145 (strict)
1x8_155 (strict)
1x3_225
1x3_235
1x3_245
3x6_165 (strict)

Close Grip Brnch
3x5_225

Rear Delt

Triceps

Rot Cuff

[James Whisman]

Wednesday 8/23/06

Treadmill
20 min

Abs

[James Whisman]

Friday 8/25/06

Squat & OHP
1x5_115
1x5_135
1x5_165

Jerk
1x5_185
1x4_205
1x3_225
1x2_245
1x1_265

Front Squat
1x5_225
1x4_255
1x3_275
1x2_295
1x1_315

Hammer Lat Pull
1x10_90
1x10_180
2x6_270

Frame DL
1x5_200
1x5_290
1x5_380
1x12_470 (58 sec.)

Hammer Jammer
3x5_190

[James Whisman]

Sunday 8/27/06

Treadmill
25 min

[James Whisman]

Monday 8/28/06

Rot. Cuff

DB Clean & Press
1x10_40s
1x10_50s
1x10_60s
1x6_70s
1x4_80s

OHP
1x6_185
1x6_205
1x6_225

Rear Delt
4x12

Hammer Jammer
3x10_190

Grip
Hold for Time_190 per hand

[James Whisman]

Wednesday 8/29/06

Rot Cuff

Incline
1x10_135
1x6_185
1x6_205
1x6_225
1x5_250
1x3_275
1x2_295
1x1_315
1x1_320 Miss
3x6_225

Strict OHP - Wide Grip
3x10_135

Single Arm DB OHP - Inch Stlye
1x5_45 (each arm)
1x5_55 (each arm)
1x5_65 (each arm)

Close Grip Bench
3x10_185

Triceps

[James Whisman]

Friday 9/1/06

Pull-ups
28 reps

Hypers
3x10

DL
1x5_225
1x5_275
1x1_315
1x1_365
1x1_405
1x1_455
1x1_495

[James Whisman]

Sunday 9/3/06

Treadmill
20 min

[James Whisman]

Tuesday 9/5/06

AM
Treadmill
30 min

Biceps



PM
Rot Cuff

Squat & Press
1x5_135
1x5_165

Jerk
5x10_185

Clean Pull
1x3_225
3x3_275

Hang Snatch
3x3_155

Pull-ups
25 reps

Frame DL
1x5_180
1x5_270
1x5_360
1x3_450
2x8_500 (60 sec)

[James Whisman]

Wednesday 9/6/06

Rot Cuff

Wide Grip Strict OHP
1x10_95
1x10_115
1x10_135
1x10_145
1x10_155
1x10_165
1x9_175
1x6_185

Incline
3x6_225
3x1_275
1x10_205

Close Grip Bench
2x9_215

Triceps

Rear Delt

[DaneGarreau]

Happy birthday man. :marv:

[James Whisman]

Happy birthday man. :marv:

Thanks Dane, My PitBull log arrived today, but I won't get to use it until tomorrow afternoon. My Mom get that for me and my wife got me a set of 25kg bumper plates. It was a pretty good day.

I went fairly easy today b/c of the log arriving and using it tomorrow.

RDL
5X10_135

Seated Row
1x10_160
2x10_200

Lat Pull
1x10_90
1x10_180
2x10_230

Abs
Heavy

[Brad Stanford]

Happy Birthday!!!!!!! :)

[James Whisman]

Sunday 9/10/06

Treadmill
15 min

[James Whisman]

Monday 9/11/06

Pull-ups
25 resp

Log
Many sets all of different reps (1-5) working technique and transition from one rep to the next_210

[James Whisman]

Tuesday 9/12/06

Rot Cuff

Jerk
1x10_135
1x10_165
1x10_185
1x10_205
1x10_225

Frame DL
1x5_270
1x3_360
1x1_450
1x6_540
1x15_360

[James Whisman]

Wednesday 9/13/06

Log
Singles and doubles working form_200

Pull-ups
30 reps

Seated Row
3x10_160

Bent Over Row
2x6_225

Lat Pull
3x8_200

[James Whisman]

Thursday 9/14/06

Rot Cuff

Incline
1x10_135
3x10_185

Shrugs
1x10_225-clean grip
3x10_275-clean grip
3x10_225-snatch grip

DB Up Right Row
3x10_55s

Triceps

Rear Delt

[James Whisman]

Friday 9/15/06

Tire
800 lbs_for reps

Log
200 lbs_for reps

This workout brought to you by Dane's Ga Strongest Marathon Meet

[James Whisman]

Sunday 9/17/06

Treadmill
30 min

[James Whisman]

Monday 9/18/06

Log
Singles_200

Tire
Reps for time_800

[James Whisman]

Tuesday 9/19/06

Pull-ups
33 reps

Seated Rows
3x10_140

Pull Overs
3x6_75

Biceps

Going easy cutting volume to get ready for GA Strongest Man this Sat

[James Whisman]

Wednesday 9/20/06

Wide Grip Strict Press
1x10_135
1x10_165
3x6_185

Incline
3x6_225

Glose Grip Bench
3x6_225

Triceps

Rear Delt

[James Whisman]

Thursday 9/21/06

Last workout before Sat-GA strongest Man

RDL
3x10_135

Plyos
box jumps

Hammer Jammer

Biceps

[James Whisman]

Ga Strongest Man

I arrived in Villa Rica around 5 pm and cheched into the hotel. Went to weight in right at 6 pm b/c I was very hungry from cutting weightdown to 265. Made weight (bairly) then went to Ryan's buffet to put it all back on. Just for fun I stopped back by weigh-ins and weighed myself again after eating and weighed in at an even 275. Slept pretty good that night and got to the contest site around 8:15. Warm-ed up and got ready for the first event.

Log OHP
I was one of the last to go so I knew I needed to get 10 reps with 220 to win the event. I repped out 6 pretty easy in 25 sec, set the log down to rest for a few sec then go again. I got 2, but could not lock out the third rep. I finished with 8 reps and second place.

Farmers Walk
This was the event I feared the most b/c I have only done it once before about 6 months age. I had 240 per hand on a 150 ft course with 2 turns. My grip held up very well, but I just could not seem to move very fast. I finished the course in 33.93 sec. Finished second. At this point I was in second over all two points out of first and was confident b/c the remaining events were the ones I was most confident in.

Tire Flip for Reps
This event was harder then I expected it to be. I needed 13 flips to win the event and got 12, so I finished tied for first. The over all leader placed lower so I was in first place in the over all standing after this event.

Frame DL for Reps
Going into the contest my goal was to get 20 reps. I was last to go for this event and knew I needed 19 to win. I got three easy, then lifted a forth. On this rep my low back spasmed. I took a knee to see what it would do. I reset for a fift rep, but it felt wrong so I waved the event off. This put me in last place for the event. I consittered dropping out of the contest at this point, but saw I was still in second place even after placing so poorly in the event. I decided to continue on. I wanted to see how it did moving the kegs.

Medley
I lifted to 200 lb keg and it felt light. The 225 lb keg did not feel as light, and the 250 lb keg was a load. I got all three kegs moved and went for the hydrant. Suprisingly it was easier then any of the kegs. I completed the medley. I was so tired I did not even think to check my time.

I finished the comp in third place. I was pleased with my performance except for the back spasms on the frame DL. I also got to meet a lot of members from the forum and that was really cool.

[James Whisman]

Tuesday 9/26/06

I am begining back after the comp. This one took a lot more out of me then then the other comp I did. I went to do mainly back rehab stuff today and begin working out the spasms.

Treadmill
45 min

After the TM I went to do some pull-ups, but was too beat up from the meet so I decided to rest. I stretched for 30-40 min, work the abs and called it a day.

My plan going forward for the next 12-16 weeks is to work my low back and stop these reaccuring back spasms. I plan on doing a quasi-BB workout program for a while and let the low back rest and then work back into the event training. Don't worry though, no body shaving or banana hammocks for me.

[DaneGarreau]

I'm the glad the comp was harder on you than the other, but I am sorry that you got injured. Hopefully it heals up soon and you will be back in no time. It was real nice meeting you again. Hope to see u again soon.

[Tony Crawford]

You did an awesome job at the contest James. Great to finally meet you. See you again soon.

[Brad Stanford]

Way to hang in there Jimmy :YR:

Hope the back gets better soon. I would hate to get stronger than you while you're hurt :) Let me know if there's anything I can do. If you need someone to spot you or something once you get ready to train events again.

congrats again on the comp.

[James Whisman]

Thanks for the kind words fellas. The back is doing much better. It is just some mild spasms. It is more uncomfortable then painful. I'll deffinatly be back competing before long. My goal is to go to Nationals in 07.

Wednesday 9/27/06

Lat Pull
3x10_200
3x10_220
4x10_180

Hammer Seated Rows
5x10_140 - Speed
3x10_190

Pull-Overs
4x10_60

Hypers
3x10

Biceps

[James Whisman]

Thursday 9/28/06

Treadmill
30 min

Abs

[James Whisman]

Friday 9/29/06

Seated OHP
1x10_95
1x10_135
6x6_155
2x10_135

Up Right Row
3x10_95

Hammer Strength Incline
5x10_180

Triceps


I have shortened rest between sets to less then 2 min. Deffinatly differant then what I'm use to.

[Brad Stanford]

where are you training now? I thought you were training at home, or have you bought some Hammer Strength equipment :rolleyes:

[James Whisman]

I wish I could afford Hammer Strength. i do event training and some stuff at home but I joined The Rush. It has some nice equipment and membership is only $36 a month. You can get a free 10 day pass pretty easy. If you do let me know and we'll train together.

[James Whisman]

Monday 10/2/06

Pull-ups Super Setted With Good Mornings
40 Pull-ups
2x10_95 feet wide
2x10_95 feet narrow

Single Leg RDL
2x5_95 each leg

Single Arm Row
3x10_80

Walking Lunges Super Setted With Hypers
2x10(each leg)_20 lb DBs
2x10

I only had 35-40 minutes today b/c I had to get to work early today.

[James Whisman]

Tuesday 10/3/06

Rot Cuff

Cloes Grip Bench
1x10_135
5x10_185
4x10_165

Hammer Strength OHP
1x8_90
3x8_160
Did not like this one. Put shoulder at a funny angle that did not feel natural.

Hammer Strength Wide Chest
1x8_180
3x8_270

Triceps

Rear Delt

[James Whisman]

Thursday 10/5/06

Lat Pull
1x10_140
1x8_160
1x6_180
1x6_200
6x6_220

Front Squats
1x10_135
3x6_185

Hammer Seated Row
8x8_240

Grip

Biceps

[James Whisman]

Friday 10/6/06

Rot Cuff

Strict OHP
1x10_135
1x10_140
1x10_145
1x10_150
1x10_155
1x6_160
1x6_165
1x6_170
1x6_175
1x5_180
1x3_185
1x3_190
1x3_195
1x3-200

Shrugs
3x20_225

Rear Delt
3x10

[James Whisman]

Sunday 10/8/06

Treadmill
20 min

[James Whisman]

Monday 10/9/06

Axel RDL
5x6_130

Axel Clean & Press
1x3_130
1x1_160
1x1_180

Log Clean & Press
1x1_200
1x1_220
1x1_230
1x1_240
1x1_250

[James Whisman]

Thursday 10/12/06

Rot Cuff

OHP
1x15_95
1x10_135
1x8_165
1x6_185
1x4_225
1x2_255

Shrugs
2x10_315
2x20_225

Hammer Incline
1x8_180
1x8_230
1x8_250
1x8_270

Triceps

[James Whisman]

Friday 10/13/06

Squat
1x10_135
1x10_185
1x5_225
3x5_275

Pull-ups
30 reps

RDL
1x6_135
3x6_185

Hypers
2x10_20 lb bar behind head
1x10_bw

Hammer Seated Row
1x10_90
2x10_115

Biceps

Abs

[James Whisman]

Monday 10/16/06

Short and Sweet

Axel Strict OHP
1x10_110
1x10_130
1c6_150
1x6_160
1x6_180

Log C&P (one clean)
3x5_200

Lockouts
1x5_335
2x3_425

[James Whisman]

Tuesday 10/17/06

Step-Ups reps each leg
1x10_95
1x10_115
1x10_135
3x6_185

Single Arm Row
1x10_80
2x10_100

Hammer Jammer
1x3_180
3x3_230

Lat Pull
4x8_260

Frame DL
2x10_320

Hypers
1x10_20 lb bar behing head
1x10_30 lb bar behind head

[James Whisman]

Wednesday 10/18/06

Treadmill
30 min

Abs

[James Whisman]

Thursday 10/19/06

Rear Delt

Rot Cuff

Seated OHP
1x10_95
1x10_115
1x10_135
1x10_155
1x10_175
1x6_195
1x5_215

Hammer Wide Chest
1x8_270
3x8_320
1x8_270

Incline
4x8_185

Close Grip Bench
1x10_185
1x6_185
I wanted to do more but I was shot at this point and my pride wouldn't let me go lighter

Triceps

[James Whisman]

Friday 10/20/06

Hypers
3x10_BW

Pull-ups
30 reps

Over Head Squat
5x3_135

Deadlift
1x5_225
1x5_315
1x4_345
1x3_365
1x2_385
1x1_405

RDL
3x6_225

Seated Row
1x10_180
2x10_230

[James Whisman]

Wednesday 10/25/06

Rot Cuff

Hang Snatch
2x5_95
10x3_135

Jerk
1x3_185
1x3_185
1x2_225
1x1_245
2x3_185

[James Whisman]

Thursday 10/26/06

Rot Cuff

Rear Delt

OHP
1x15_95
1x12_135
1x10_165
1x8_185
1x6_205
1x4_225
1x2_245
2x1_275 (missed both)

Hammer Wide Chest
3x10_270

Seated Wide Grip OHP
3x10_135

Biceps

Triceps

[Matt Schumann]

Just out of curiousity, why do you use the hammer strength wide chest machine? Is it to help with the stones?

[James Whisman]

Just out of curiousity, why do you use the hammer strength wide chest machine? Is it to help with the stones?


It is more for muscular blance. Doing OHP and incline works the clavicular (upper) pec. I'm just trying to work the sternal as well. It really has no direct corrilation to strongman.

[James Whisman]

Saturday 10/28/06

I went hunting Friday and did not get to work out so today is a make-up. It is abreviated b/c I had to be at work early today.

Pull-ups
20 reps

Squat
1x10_135
1x10_185
1x10_245
3x6_275

Log - Clean Only
3x3_200

[James Whisman]

Monday 10/30/06

Treadmill
25 min

Abs

[James Whisman]

Tuesday 10/31/06

Hang Snatch
1x5_95
1x3_135
1x3_145
3x5_155

Snatch
1x3_155
3x3_165

Jerk
1x3_185
1x3_225
1x2_235
1x1_245
1x6_185

Front Squat
1x3_185
1x3_205
4x2_225
1x1_275
1x3_185

Hammer Jammer
4x3_190

Pull Ups
1 set max

[James Whisman]

Friday 11/3/06

OHP
1x6_135
1x6_155
1x6_185
1x6_205
1x5_225
1x4_235
1x3_245
1x2_255
1x1_265
1x1_275

Seated OHP
6x6_135

Shrugs
5x10_275

Incline
1x3_275
1x2_275
1x1_275

Triceps

Rear Delt

[Nicolette L.]

Nice workouts!

[James Whisman]

Nice workouts!

Thanks Nicole.

Tuesday 11/6/06

Rot Cuff

Hypers
3x10_BW

Single Arm DB Snatch
Reps per arm
1x3_45
1x3_50
1x3_60
1x3_65
1x1_65
1x1_70
1x1_75
1x1_80
1x1_85
1x1_90

Jerk
1x5_185
1x3_205
1x1_225
1x1_250
1x1_275
4x1_225

Clean Pull
1x3_225
3x3_275

Front Squat
4x2_225
1x1_315
2x1_275

Pull-ups
1xMax (15 reps)

Biceps

[James Whisman]

Wednesday 11/7/06

Rot Cuff

Incline
1x10_135
1x10_185
1x6_225
3x3_275
5x5_225

Strict OHP
3x10_155

Hammer Wide Chest
2x20_180

Rear Delt

Triceps

[James Whisman]

Friday 11/10/06

Pull-ups
30 reps

Rack Pulls
Bar at knee height
1x3_275
1x3_315
1x3_365
1x1_405
3x1_495

RDL
3x6_315

Hammer Seated Row
4x10_230

Hypers
3x10_BW

[DaneGarreau]

Back feeling any better?

[James Whisman]

So far so good. I have not pushed it really hard yet. I'll probably continue taking it easy for the rest of the year then go at it hard again in January. There has also been alot of extras going on in life right now that have hampered the WO time, we're selling our house, adopting a kid and it's hunting season (the last one is more in my control then the other two).

Thanks for thinking of and checking in on me

[James Whisman]

Tuesday 11/14/06

Squat & Press
1x10_95
1x10_115
1x10_135

Clean Pull
1x3_225
1x3_250
10x1_275

Jerk
1x3_185
1x3_205
10x1_225

One Arm DB Snatch
Reps done per arm
1x2_65
1x2_85
3x1_100

Front Squat
1x3_225
1x2_275
1x1_315
3x3_250

[James Whisman]

Wednesday 11/15/06

Incline
1x15_135
1x12-165
1x10_185
1x8_225
1x6_250
1x4_275
1x2_295 (only got 1)

Seated OHP
3x6_185

Up Right Row
1x10_115
2x10-135

Triceps

Today was suppose to be Heavy OHP, but the bicep gang was holding down the power rack doing curls

[James Whisman]

Friday 11/17/06

Squat
1x6_135
1x6_185
1x6_225
1x3_275
1x3_315
1x4_315
1x5_315
1x6_315
1x3_365

Seated Row
5x10_160

Lat Pull
3x10_180

Rear Delt
3x10

Frame DL
1x10_270
1x10_360

[James Whisman]

Monday 11/20/06

Squat & Press
1x10_135

Jerk
1x2_185
1x2_205
10x2_225

Pull-ups
30 reps

Biceps

I only had 40 min today so I did not get everything done I wanted to, but something is better then nothing

[James Whisman]

Tuesday 11/21/06

Hang Snatch
1x3_95
1x3_115
1x3_135
1x3_145
1x3_155
1x2_165

OHP
1x3_185
1x3_205
1x3_225
1x3_245
1x3_255
1x3_260

Strict OHP
4x6_185
only got 4 on last set

Incline
3x10_208
only got 8 on last set

Hammer Wide Chest
2x20_180

Triceps

[James Whisman]

Wednesday 11/22/06

RDL
1x10_135
1x6_185
1x6_225

DL
1x3_315
1x1_365
1x1_405
1x1_455
1x1_495

High Bar Squat
1x20_225

Only had about 40 min to get it done

[James Whisman]

Monday 11/27/06

Log
1x1_200
1x1_205
1x1_210
1x1_215
1x1_220
1x1_225
1x1_230
1x1_235
1x1_240
1x1_245
1x1_250 *5lb PR

Wanted to keep going but ran out of time

[James Whisman]

Tuesday 11/28/06

Hang Snatch
1x3_95
1x3_115
1x3_135

Hang Sntach and OH Squat
3x1_155

Single Arm Row
3x10_70

Biceps & Grip

Work outs lately have been pretty short, b/c of busy schedule and work. Things should settly (fingers crossed) after the new year.

[James Whisman]

Thursday 11/30/06

Rot Cuff

OHP
1x6_135
1x5_165
1x5_185
1x5_235
1x4_245
1x3_255
1x2_265
1x1_275
1x1_285
1x1_300 miss

Incline
3x5_245

Rear Delt

Triceps

[James Whisman]

Friday 12/1/06

Pull-ups
25 reps

Squat
1x10_135
1x6_225
1x5_275
1x3_315
1x3_365
3x3_405

Lat Pull
3x5_260

Face Pulls
3x10_70

Hypers
2x20_BW

Abs

[James Whisman]

Monday 12/4/06

RDL
2x6_135
1x6_225

Clean Pull
5x2_275

Lat Pull
3x8_180

Hammer Seated Row
3x8_180

Biceps

[James Whisman]

Thursday 12/7/06

Rot Cuff

Seated OHP
1x10_95
1x10_115
1x6_135
2x5_165
2x5_175
1x5_185

Close Grip Floor Press
2x10_225

Incline
2x10_225

Hammer Wide Chest
2x20_180

Biceps

[James Whisman]

Friday 12/8/06

Hypers
5x10

Rear Delt
5x10

Hammer Seated Row
1x10_180
1x8_230
1x6_270
1x6_320
2x6_360
1x10_270

Pull-ups
25 reps

Triceps

[James Whisman]

Monday 12/11/06

Squat and Press
1x10_95
1x10_115
1x10_135

Jerk
1x3_185
1x2_205
3x1_225
2x3_185

Hang Clean Pull
3x5_225

Up Right Row
3x10_135

[James Whisman]

Friday 12/15/06

Front Squat
1x5_135
1x5_185
1x5_225
2x5_245

RDL
3x5_185

Incline
1x5_185
2x5_225
3x5_245

[James Whisman]

Tuesday 12/19/2006

Rot Cuff

Incline
1x10_135
1x10_165
1x5_185
2x5_245
3x5_255

High Bar Squat
1x10_135
3x10_225

Reverse Hypers
1x20_BW

Pull-ups
1xMax (12 reps)

[James Whisman]

Friday 12/22/06

Squat
1x5_135
1x5_185
1x5_225
1x5-275
1x5_315
1x5_365
2x5_405

Walking Lunges
3x10(each leg)_25s

Hammer Wide Chest
1x10_140
1x10_180
1x20_230

[James Whisman]

Tuesday 12/26/06

Rot Cuff

Strict OHP
1x10_135
1x5_145
1x5_155
1x5_185
1x5_190
1x5_195
1x3_200
1x5_185

Front Squat
3x10_185

Frame DL
1x20_300

[James Whisman]

Friday 12/29/06

Deadlift
1x5_225
1x5_275
1x5_315
1x5_365
1x5_405

Strict OHP
4x10_135

Double Box Jumps
1x20_18 in box

[James Whisman]

Monday 1/1/07

Log Clean & Jerk
2x6_140
10x1_200

Real short but got something done in the time I had

[James Whisman]

Tuesday 1/2/07

Front Squat
1x5_135
1x5_185
1x5_225
1x5_275
1x3_315
3x5_275

Good Mornings
3x10_135

Hammer Wide Chest
1x10_180
1x10_230
1x20_270

[James Whisman]

Friday 1/5/06

Rot Cuff

Squat & Press
1x10_115
1x6_135
1x6_165

Jerk
1x5_185
1x5_205
1x5_225

Incline
1x5_225
1x5_235
1x5_245

Squat
3x10_275

Hypers
1x20

Hammer Jammer
1x20_180

[James Whisman]

Saturday 1/6/07

Lat Pull
2x10-160
2x10_180

Pull-ups
25 reps

Close Grip Board Press
1x5_185
1x5_225
3x5_275

Hammer Seated Row
1x5_270
1x5_360
2x5_410
1x5_360

Triceps

Biceps

Abs

[James Whisman]

Sunday 1/7/07

Log Clean & Press
1 Clean
1x10_90
1x10_150
5x5_200

Short lift before church

[James Whisman]

Tuesday 1/9/06


Hammer Seated Row
1x10_180
1x10_230
3x10_270

Lat Pull
4x8_180

Triceps

[James Whisman]

Wednesday 01/10/07

Rack Pulls
1x5_225
1x5_275
1x5_315
1x5_365
1x5_405
1x5_495

Seated DB OHP
3x10_80s

Seated OHP
4x8_135

Step-ups
1x20(each leg)_20 lb dbs
this was too light will go way up next time

Pull-ups
1xmax reps (10 reps)

[James Whisman]

Thursday 1/11/07

Treadmill
20 min

Plyometrics and Foot Speed Drills

Shrugs
1x10_315
1x10_405
3x10_455

Hang Clean High Pull
3x10_185

Lat Pull
1x10_180
3x8_230

Triceps

Biceps

Abs

[James Whisman]

Sunday 1/14/07

Rot Cuff

Seated OHP
5x10_135

Seated Row
1x10_120
1x10_130
3x10_140

Triceps

Biceps

Pretty crappy workout today, but I did not plan on lifting today, but had 45 min to kill between work and a work meeting

[James Whisman]

Monday 1/15/07

Squat
1x5_135
1x5_185
1x5_225
1x5_275
1x5_315
1x5_365
1x5_405
1x3_455

DB Walking Lunges
3x10(each leg)_30s

Standing DB OHP
1x20_50s
This was light on the shoulders but the legs were real wobbly the whole time.

[James Whisman]

Tuesday 1/16/07

Treadmill
20 min

Hammer Seated Row
1x10_180
3x10_270

Up Right Row
3x10_115

Shrugs
3x15_250

Pull Overs
3x6_100

[James Whisman]

Wednesday 1/17/07

Rot Cuff

OHP
1x10_135
1x5_165
1x3_185
1x3_205
1x3_225
1x1_250
1x1_275
3x1_300 (all misses)
300 OHP will fall before long!!!

Incline
5x5_225

Leg Press
This was suppose to be high bar squats, but after doing a warm-up set I found my hamstrings were too tight and sore. So I hung my head and went over to the leg press
3x10_???

Hypers
1x20_BW

[James Whisman]

Thursday 1/18/07

Treadmill
20 min

Lat Pull
1x10_160
1x10_180
1x10_200
1x10_220

Triceps

Biceps

Abs

[James Whisman]

Friday 1/19/07

Hang Snatch
1x5_95
1x5_115
1x3_135
1x3_155
1x3_175
3x1_185
1x3_165

OHP
1x10_135
3x10_185

Squat
1x20_275

[James Whisman]

Monday 1/22/07

Front Squat
1x5_135
1x5_185
1x5_225
1x5_275
1x5_315
2x5_295

Good Mornings
3x10_135

OHP
1x20_135
The first 13 were strict, used leg drive on last 7

Rear Delt

[James Whisman]

Tuesday 1/23/07

Treadmill
25 min

Lat Pull
1x10_140
1x10_160
1x10_180

Hammer Seated Row
3x6_360

Biceps

Abs

[James Whisman]

Wednesday 1/24/07

Rot Cuff

Squat & Press
1x10_115
1x5_135
1x5_165

OHP
1x5_185
1x1_225
1x1_275
1x1_300 (5 lb PR)
3x5_225

High Bar Squats
3x10_225

Reverse Hypers
1x20

[DaneGarreau]

Awesome job Jimmy. Must be nice to be in the 300 ohp club.

[Brad Stanford]

CONGRATS!!

PR's are what it's all about :mag:

[James Whisman]

Awesome job Jimmy. Must be nice to be in the 300 ohp club.

Thanks Dane...3 plates is next

[James Whisman]

CONGRATS!!

PR's are what it's all about :mag:

Thanks Brad

[James Whisman]

Thursday 1/25/07

Treadmill
20 min

Pull-ups
25 reps

Up Right Row
4x8_135

Close Grip Bench
3x10_185

Biceps

Triceps

[James Whisman]

Friday 1/26/07

Deadlift
1x5_225
1x5_275
1x5_315
1x5_365
1x5_405
1x1_455
1x1_500
1x1_550

Incline
3x10_185

Hammer Jammer
1x20_140

[James Whisman]

Monday 1/29/07

Jump Squat
1x10_135
1x5_185
4x5_225 power position
4x5_225 high bar

Incline
1x10_185
1x20_185

Was late getting to the gym today so I had to cut it short

[James Whisman]

Tuesday 1/30/07

Treadmill
30 min

Lat Pull
1x10_160
1x10_180
1x10_200
3x6_220

Face Pull
1x10_85
3x10_120

Hammer Seated Row
5x5_320

Rear Delt

Abs

[James Whisman]

Friday 2/2/07

RDL
3x10_135

Clean Pull
5x5_225

OHP
1x5_225
1x5_235
1x5_245
1x3_255
1x3_265
1x3_275

Shrugs
1x10_405
3x10_455
2x20_315

Upright Row
3x10_115

Triceps

[James Whisman]

Monday 2/5/07

Squat
1x10_135
1x5_185
1x5_225
1x5_275
1x3_315
1x3_365
1x1_405
1x1_455
1x1_495

Front Squat
3x5_225

Seated OHP
3x10_135

[James Whisman]

Wednesday 2/7/07

Squat & Press
1x5-135
1x5-165
1x5_185

Jerk
1x5_185
1x5_205
1x5_215
1x3_225
1x3_235
1x3_245
3x3_185

Shrugs
3x20_405

Seated OHP
5x5_185

Hammer Wide Chest
4x6_360
1x10_270

[James Whisman]

Friday 2/9/07

Treadmill
30 min

Seated Row
1x10_160
1x10_200
4x8_220

Lat Pull
4x8_200

Rear Delt

Pull-Ups
20 total reps

Biceps

Abs

[James Whisman]

Tuesday 2/13/07

Strict OHP w/ Log
1 Clean
1x10_90
5x10_140

Triceps

That was all there was time for. We are leaving to go on a curise from NOLa to Mexico later. The brochure for the boat said there was a "fitness center" on the on boared. Can't wait to see what that consists of. Anyway I'll be back early next week.

[James Whisman]

Wednesday 2/21/07

Log
2x5_140
1x3_200
1x1_210
1x1_220
1x1_230
1x1_250
1x1_260...10 lb PR
1x1_265...missed the press

[James Whisman]

Thursday 2/22/07

High Bar Squats
1x5_135
1x5_185
1x5_225
1x5_275

Deadlift
1x3_315
1x1_405
1x1_500
1x1_525
1x1_550
1x1_575

Front Squats
3x5_225

[DaneGarreau]

Deadlift is looking good man, so is the log. I assume the back is feeling a lot better?