Shawn Baier

[SBaier]

Sunday 4/24 Event Training - speed day

Warm up w/cleans - 225x4x3
12in log clean and press - 260x3x8
FW - 275 x 2 x 75ft (speed) Need to increase speed on FW (have been too slow in the past)
Sled drag - 450 x 2 x 75ft
Loading Medley for 75sec (stones and kegs)
45degree hypers - 4x12

Next Event day - hus. stone, atlas stones, and heavy yolk

Tonight - GM's (Max Effort), Front squat, chins and assist work

[SBaier]

Monday - 4/25

GM's - worked up to 360 for set of 3 and back started to cramp up on me (probably from event training over the weekend); worked on pushing hips back and hitting the hamstrings and glutes more
Pull throughs - 4 x 20
Single Leg Press - 540 x 4 x 8
Chins
Medball throw situps - 4 x 20

[SBaier]

Wed 4/27

Seated OH Press (front) - worked up to 335 for a double
Lockouts - worked up to 455 for 3 sets of 5-6
Shrugs - 495 x 4 x 15-20
Chest Supported Row - 4 x 12
Shoulder and Tri assist work

[Ryan Phillips]

ur a strong boy shawno

keep up the good work man

[SBaier]

Thanks, Ryan.

[SBaier]

Took Friday off to attend Drake Relays.

Sunday - 5/1
Things went very well ... I guess I needed the extra day off.

Warmup
Stones-worked up to the 380-400 stone (I think it is closer to 400) and was able to lap it, but kept dropping it on the way up. Stones (and pulls) are definitely my weak point, and I am trying to bring them up.
FW - 300each x 75ft x 2 (w/hold for max time at the end of 75ft)
Log Clean and Press - 12 in - hit 300 (felt easy)
Did some GPP work and called it quits.

[SBaier]

Tuesday 5/4

Speed Deads - 325 x 9 x single (45 sec rest)
Front Squat - worked up to 365 x 3 (very explosive)
Standing Cable Cruch - 180 x 5 x 12
Chins - BW x 4 x 6 (I was very happy with this since I am at my heaviest right now - 330)
Hammer Curls

[patrick w.]

great workout! do you front squat in the rack position or like a BB'er with the arms crossed over the bar? Also, do you have a set split that you adhere to or are you following any type of periodization? Just curious.

[SBaier]

I follow a modified westside program ...

Monday or Tuesday (depends on what day I do event training over the weekend)
ME/DE - Deadlift
Assist work - lower body and core

Wednesday
ME - Press (OH)
Assist work - upper body

Friday
DE/ME - Squat
DE - Press (upper body)
Assist work - core

Sat/Sun (mostly Sundays)
Event Training (rotates)

I front squat from the rack position. If my elbows and shoulders are bothering me, I use a trick Brad Gillingham showed me. I use wrist straps chocked around the bar and then hold onto the strap in the rack position (elbows forced up).

[patrick w.]

cool thanks. that is what it looked like. I thought there was some westside influence in there.

yeah, the trick with the straps is good for improving wrist flexability also.

when will you be competiting again?

[SBaier]

I will be doing some local stuff this summer - Eric Todds contest in July, Heartland in August, and I am thinking about the Salina show, but need to get my butt in gear for that one!

[SBaier]

5/4

Warmup
Standing OH Press - worked up to 275 x 3 (#3 felt easier than first two so I stopped - went for 315, but too big of a jump; should of done 275 for more reps)
Medium Grip Bench - worked up to 405 x 5
Standing OH Tri Ext w/ straight bar - 155 x 4 x 12
Chest supported row - 4 x 12
Side Lat Raise w/hold - 50's x 2 x 12

[SBaier]

5/7

Warmup
Cleans (mostly as a warmup - used axle)
Box Squat - DE - 275 w/high band tension - 8 x 2
DE OH Press - 185 x 8 x 3
Rev Hyper
GHR
Hanging Leg Raises

I used this workout as a feeder to event training tomorrow.

[SBaier]

5/8

Event Train
Warmup
12inch log clean and press - 240-300 worked on rolling log up in one motion (tougher than it looks for me)
Stones - spent the rest of the workout with stones - I like to do this once a month - loaded stone, stone medley for time, stone rows (like barbell row, but I use my 180 stone)

[SBaier]

Warmup with cleans - up to 225 for 3x3 (felt great - bar was so light)
Deads - worked up to 465, and I felt like crap amazing how fast that changed from my warmup - I think my heavy stone workout on Sunday has me still fried :mad:
Dimmel deads - 185 x 2 x 25
Lunges - 275 x 4 x 3ea leg
Chins - bw x 4 x 6 (tried clap chins aka Jesse style - damn these are hard for a big guy Jesse!)
Standing cable crunches - 180 x 4 x 12

[SBaier]

5/11

Lastnight went well
Warmup
Standhing OHP (strict-no leg drive) - worked up to 285 x 3
Close Grip Bench - worked up to 405 x 5 (nothing compared to Steve Kirit's 565 close grip, but I was happy)
DB Row
Side Lat Raise (w/ hold)
Rope Ext combo w/ hammer curls

[SBaier]

5/13

Warmup
Squat - worked up to 585 for 3 (no briefs, no wraps, just a belt used at 585 - raw up to that) then did 315 for 12 (ass to ankles no rest between reps - felt very explosive)
Pull throughs
Incline Press - DE 205 with bands (minis) 8 x 3 (very fast)
Tate DB presses - 60's x 4 x 20
Core work

[SBaier]

5/15

Plyometrics - box jumps, depth jumps, and bounding
Axle press - worked up to 275 with no leg drive (strict press); then dropped down and did 210 x 3 x 12
Tire Flip - 2 runs of 100 foot
Tire Cleans (simply explode with tire - not using a knee to kick it up)
Sled pull and drag 330 x 200ft ea
Grip work

[SBaier]

5/17

WU
Partial Deads - pins right below knee (this is truly my weakest spot) worked up to 535
Deads Off of Block - bar at feet 245 x 4 x 8 (very explosive)
Chins
Standing Cable Crunches
Hyper Ext

[Jay O'Neill]

i just wanted to say nice job on you training journal. I like reading it. sounds like your training is going very well!

[SBaier]

Thanks Jay! It helps to keep me honest with my training - I expect some words of encouragement if I start to back off! ;)

[Jay O'Neill]

i'm with ya BRO! Seems like you have it down. I wanted you to know that someone is here appreciating your training log.
I'll get mine started ASAP as well and you can kick me in the butt.

[SBaier]

5/18

Warmup
OHP (with a some leg drive) worked up to 315x1, then tried 335x1 and missed :mad:
Close Grip Bench 365x5, 385x5, 405x3x5
Barbell Row 275x4x6
High Cable Rows with rope-stack x 3 x 15
DB Extensions Lying - 65's x 3 x 20
Strt Bar Curl - 135 x 2 x 12

OK workout, but I really need to start pushing myself to get stronger!

[SBaier]

If anyone has any suggestions or sees something I am neglecting, please feel free to post or pm me. THANKS!

[SBaier]

5/20

Warmed up with cleans - 225 x 3 x 3 (very explosive)
Front squat - worked up to 385 x 3
DE Incline - 205 x 8 x 3 (good speed)
Standing OH Tri Ext - 135 x 4 x20
Core work

Good basic workout - looking to have a tough event day Sunday ... sent reg. in for Gus Lohman Memorial in MO. I definitely train better when I have something ahead of me!

[SBaier]

5/22

WU
Plyos - box jumps and box jumps from distance (use one of my tires so it doesn't move on me)
Axle Clean/Press - 200x3x8
Stones - worked up to 340 stone (felt great)
FW - 300lbs each x 2 x 75ft (split my hand a little)
GHR - 4x12
grip work

[SBaier]

I need to get my digital camera outside and start getting some pics - like Mike's journal. Capture the moment :D

[Jay O'Neill]

strong training Shawn! 300 pounds for75 x 2... nice.
keep it up

[SBaier]

Thanks Jay - the 300 FW was tough for me to get off the ground, but once I was standing, it was actually pretty quick. I did split my hand pretty good though - it is already starting to look better.

[SBaier]

5/24

Felt great last night ...
WU
Good Mornings - up to 385 x 3 (felt great)
Speed Deads (try to stay around 50% of max weight) - 245 - 295 x 12 x singles with 30 sec rest between each
Lunges 275 x 4 x 6ea
Incline Situps
Chins

Look forward to tonights workout!

[Jay O'Neill]

whats on the training agenda for tonite Shawn?

[SBaier]

OHP Variation (not sure which, yet - need to look at my log book)
Lockouts
Shrugs
Row Variation (not sure which, yet)
Dips
Hammer Curls

I've been feeling great lately, so I hope it continues tonight. Thanks for asking, Jay!

Sidenote: weighed 322 today (normal range 330-315)

[SBaier]

OHP seated - worked up to 315x2 felt good
Lockouts - 445 x 4 x 5
Shrugs - 565 x 4 x 12
Row - chest supported 4 x 8
Dips - 3 x 15
Hammer Curls - 70 x 3 x 12

Went OK, but I should have pushed a little harder!

[Jay O'Neill]

looks good! 315 seated OHP is very strong!

[SBaier]

Thanks Jay ... how is your training coming along?

[Jay O'Neill]

better now that I am able to concentrate on it. I belong to 2 gyms and have my own equipment... stones, log and axle. My Girlfriend And I just bought a house and are working on it. I have been promised 1/2 of the 2 car garage for my own home gym :D
I will be workin out at Jesse's soon as well. I will be starting a training log in the next 2 weeks. I am currently getting ready for the Washington state.
Had a decent deadlift workout last night. I worked up 585 in an 18" no straps. Then I did Shrugs 2 sets of 315 for 10 and 1 set of 405 for 8. Pulldowns and low pulley rows as well. Threw in some biceps.
All together no a bad lil work out.
This weekend I am headin to Victoria< CB to workout with Jamie T and his boys. We are having a simulated meet... and bar b que!
I'll let you know how that goes!

[SBaier]

Sounds good - especially the BBQ!

[SBaier]

Friday 5/27

WU
Cleans - 255 x 3
DE Box Squat w/ green bands and 245 bar weight 8 x 2 (very fast)
DE Stand OHP 155 x 8 x 3 (again, very fast)
Rev. Hyper
Band Extension

This was a light workout by design. I did a lot of heavy work around the house today and was beat up.

[SBaier]

Just got back from camping with my son and dad. Only workout I got was cutting and spliting wood for fire and carrying gear. Fun time! Will train and post tomorrow!

Sorry Hammer, I couldn't get the stones in the Tahoe - no room with all of our stuff and my wife and daughters things.

[Eric Hammer]

Oh well, Hopefully I can come get them here soon. email me your schedule and tell me when would be a good time to come get them.

[SBaier]

5/31

Got in a light workout before I leave for business trip to Nashville ...
WU
Cleans
Band DE Deads
Zercher Squats
RDL
Axlte Press
GHR

I also took some quick photos of my garage gym ...
1) H. Stone on left; stones and 45degree
2) FW implements
3) Kegs and Stones made for training partner (Eric Hammer) that he hasn't picked up yet - ha ha
4) Logs 8 and 12 in; Yolk and Conan Wheel parts stacked behind
5) Rev. Hyper and Sled (green plates are old Universal brand 110lbs plates - bought for 5 dollars each - guy told me they were too heavy to be worth anything - :rolleyes: How sad is that statement?)
6) Rack with Axle
I hope to get training pictures on Sunday. Eric is coming up to pick up stones!

[Jay O'Neill]

very nice set up! I am working on laying out my home gym. I just bought a new house and the Girlfriend agrees that I can use 1/2 the garage for my home gym... You have got a lot nice stuff... drooling as look at the pic.
As for the guy who sold ya the 110 pounders... well, he'll never understand... :F:

[Morgan Guthner]

Did you make your Rev Hyper? Thats a kick ass gym you got going there :KD:

[Don Knotts]

I dig that log with the flame you have alot of good stuff.... :BP:

[SBaier]

Glad you guys like the pics!

Morgan - Yeah, the reverse hyper is home made.

I got back from Nashville last night (6/4) at about midnight. I was suppose to be home by 6:00! Anyway, I got a good hotel workout in on Friday (sarcasm), but that was all I was able to get done - too busy.

Today 6/5, I had a great workout! My training partner Eric Hammer came up and we got after it!
WU
Yolk - worked up to 700 x 3 x 75ft - a little shaky but good
Log Press and Jerk - worked up to 300-310 range - mixed it up a little with strict press and then some jerks (Hammer nailed 310-320 like it was 220!)
FW - 285 x 75 x 3 (Hammer 285 x 75, 150 w/ turn)
Stones - worked up to 310 x 2 and 340 x 1
Volume and Intensity were good - it is nice to train with a partner!

[patrick w.]

damn, awesome garage you got there!!

great training too.

[SBaier]

6/7

Warmup - cleans (worked on some drills from Eric Hammer - went well)
Deadlift (speed) - 465 singles - ok speed, should be faster; dropped down to 315 x 3 x 3 (very fast)
Lunges - worked up to 275 x 2 x 5ea
Hyper Ext
Standing Cable Crunches
Chins

OK workout, but a little sore from event training on Sunday.

Looking forward to overhead work tomorrow!

[Eric Hammer]

Shawn,

My body was fried from sunday as well, that 2 hrs ride home wasn't very fun. Had a great time though.

[SBaier]

I forgot to ask if the stones made it back OK or did they get loose?

[Eric Hammer]

They made it back in mint condition, my finger is feeling better as well.

Hammer

[SBaier]

Oh yeah, I forgot. Some friend I am! I guess I will be hearing from that lawyer soon ;)

[SBaier]

6/8

WU
OHP - up to 265 x 3 (went bad; my *ss was dragging!)
Close grip bench
Chest supported row
DB extensions

Just not a good workout, so I finished up and went home to eat! I think Sunday kicked my butt more than I thought. :mad:

[Jay O'Neill]

you probably haven't fully recovered from your weekend workout. That was like a Strongman contest... and as you know it takes time... Don't be so hard on yourself... remember... rest = growth.

[SBaier]

Thanks Jay - I am taking tonight off and will train hard on Friday and do events on Sunday. I feel a lot better today!

Thanks again for the pep talk!

[Jay O'Neill]

You are the man.
Hey Shawn... let me ask ya. I had a heavy Deadlift and back workout last night. How many days do i need before I evet train the tire flip or stones?
Thanks man.

[SBaier]

I like to have at least 48 hrs, but prefer 72 hrs for two workouts like that. However, if you were to do more of a speed deadlift (less weight, just quicker bar speed). I think 24 hrs is OK, but would be ready to get after it on 48 hrs! Just so you know, even when I list that amount of time (and something I don't post), I am doing recovery or feeder workouts on my off days - sled dragging, core training, etc.

Hope this helps!

[Jay O'Neill]

thank you very much. I will hit the stones and tire Sunday. plenty of recoup time!

[SBaier]

6/10

Things went very well tonight ...

WU
Squat (below parallel, w/belt, and Rehband knee sleeves); worked up to 585 x 3 (very explosive and quick)
DE OHP - 155 x 8 x 3 (felt like throwing the bar)
Pull Throughs
Core
Tris

Sunday is event training.

[SBaier]

6/12

Decided to change things up today; rather than heavy events, I thought I would work on some power development

WU
Plyos (several variations)
Cleans
12 inch log, push jerk (worked on form) - stayed at 250 for reps
Grip
Core

Good workout ... I would consider this more of a conditioning workout. I kept the rest time down, and reps and speed a little higher. I think I may try to do 3 heavy events and 3 more speed type exercises/events next week.

[SBaier]

6/14

WU
GM up to 385 x 3 (should have gone to 405 - felt great)
DE Band Deads (green bands double up) w/255 bar weight x 9 x singles
Chins - 4 x 8-10
Rev. Hyper - 300 x 3 x 12
Standing Band Crunches - Green x 4 x 20

Nice workout ... going to do incline tomorrow - Jesse inspired me!

[SBaier]

6/15

WU
(I was planning on doing incline press, but it was being used and I don't like to wait for my workout. So, I used a shoulder press setup that has the ability to go to a slight incline.)
Seated OHP
135 x 10
225 x 8
275 x 5
295 x 3
315 x 3
335 x 2
355 x 1 (PR)
Bradford Presses 95 x 3 x 20
Lying Tri Ext 155 x 4 x 15
Rows 245 x 4 x 12
Hammer Curl 65 x 3 x 10ea

Felt pretty good, I wish I could have done some incline (maybe next Wed.).

[Jesse Marunde]

remind me what a Bradford press is?

[SBaier]

Standing shoulder press starting from the front, as soon as you clear your head, lower the bar behind the head. As soon as it touches the traps, press back over the head, and lower again to the front. Important part is not to lockout, simply clear the head and alternate front to back. It is a nice little exercise to fry the shoulders! I use it mostly for prehab on my shoulders.

[Jesse Marunde]

ha yes, my old coach J.V. used to do those once in a while...

[SBaier]

Mostly did GPP work over the weekend - too busy for anything else, but plan on hitting it hard tonight!

[SBaier]

6/20

WU
Deads - 505 x 5 x singles
Front Squat - up to 365 x 5
Light GM's - 135 x 3 x 12
Standing Cable Crunches - 180 x 3 x 12
Chins - BW x 4 x 6

I was happy with the workout. And, I just found out I will be training this weekend with my training partner in Omaha (and a 3rd man)! I always have good event workouts with E. Hammer, so this is great news!!

(Hey Eric, it is on like Donkey Kong!! Let me know what you are thinking for events so I can plan the rest of my week!)

[Eric Hammer]

Shawn,

This is great news! I believe I want to mess around with that press medley, keg loading, stones???, tire flips and anything else you want to do. Our 3rd guy will be here around 12:30-1pm. :mag: :marv: :YR:

Hammer

[SBaier]

Eric

Those 4 sound good! I will be there at 12:30 as well (I could be there anytime, so if you want something different, just say the word). How did you talk DJ out of squatting on Sundays with Becca?

[Eric Hammer]

He still squats in the morning, then he will come and work out with us. Make sure you bring a big-jug-o-water because all my equipment is down in the garage by the field, and last weekend it was a little steamy. Tonight I am going to work up to a good 18" dead, close grip DE bench, heavy pullthroughs, back and some leg press or lunges. How bout you??

[SBaier]

I like how you get me to commit to coming over, and then you tell me I will be training in a hot box! NICE! :EP:

I will do some OH work, close grip as well, heavy barbell rows and finish with some tri work; then on Friday, DE box squat, heavy pull throughs, DE press of some sort, core. Sunday - press medley, keg load, stones and tire should be perfect.

Looking forward to this weekend!

[SBaier]

6/22

WU
Standing OHP
135 x 10
185 x 8
225 x 5
245 x 3
265 x 3

Close Grip Bench
315 x 8
365 x 3
385 x 3
405 x 1
415 x 1 (very explosive)

Barbell Row
225 x 10
275 x 4 x 5

Some basic shoulder and tri work & some straight bar curls

Good workout - hot as hell in the gym though, so numbers were a little off.

[Eric Hammer]

What are you training in a hot box to get ready for sunday?

[SBaier]

Yeah, the way it sounds it is going to be a warm one this weekend, but as long as I keep the fluids in, I will be fine.

Sorry I missed your call ... I was in a meeting. I tried to call back, but just got voice mail. Give me a ring if you need something.

[Jay O'Neill]

I would say I would like to join you guys... but I enjoy the relative cooler climate here in Washington... Have fun though! Sounds like it ought to be fun.

[Eric Hammer]

Jay,

Anytime you would like to come to the beautiful midwest to train just let me know. I will be happy to train with anyone, someone, anyone, someone did I mention that I train by myself most of the time --I HATE IT!!!!

[Jay O'Neill]

Thanks Eric... I will take you up on it. Sounds like you and Shawno hitup pretty hard and heavy. How often do you guys get together?

[SBaier]

NOT ENOUGH! We both train solo, and get together about once a month at best. Just so you all know - Eric Hammer is one strong dude and athletic as hell. He is a lot like Jesse - olympic lifting monsters!

[Eric Hammer]

Thanks for the ego boost there bud, I'm not that strong my gym lifts will attest to that, but I do have some technique with strongman and I am very competitive! I am ready for this sunday!

[SBaier]

I must admit I am getting pretty fired up for Sunday! I was chomping at the bit last night so I did a little extra workout -

WU
Sled Dragging 325 x 2 x 300ft
Rev Hyper 200+ x 2 x 20
GHR x 2
KettleBell cleans x 2

[SBaier]

6/24

WU
DE Squat
135 x 10
225 x 5
315 x 12 x 2 (45sec rest)

Pullthroughs
180 x 4 x 15

DE Bench
225 x 8 x 3

Cable Ext
180 x 3 x 35

Incline Situps
BW x 4 x 12

Great speed on lifts, good dynamic workout - ready for event training Sun.

[Morgan Guthner]

Cable Ext
180 x 3 x 35


Am I reading that correctly - 35 sets? If so, great job. Muscle endurance is my weakest area.

[Don Knotts]

I think he means 3 sets of 35 reps.

[SBaier]

Yeah, that is 35 reps. My reps are always last when I write things out.
For example, on DE squat ...
225 x 5 (reps)
315 x 12 (sets) x 2 (reps)

[Morgan Guthner]

Ah, ok - I'm the opposite. Nice work regardless.

[SBaier]

6/26

Event Training w/ Eric and DJ in the heat!
WU
Press Medley (started off bad for me grabbed the axle and had to drop - bar was hot as h*ll! Came back and finished medley and then went 1 time through - felt a little off during the medley - dehydrated)
Keg - 175
8in Log - 220
Axle - 250
12in Log - 270 (need to practice using my legs more)

Tire Flip 700-750
singles for WU
3 sets x 5 flips (Eric did 4 sets)
(Felt better with each run on the tire - only second time I've used a heavier tire.)

Stones
265 x 6 lifts (48 - 54 inches)
310 x 4 lifts (48 - 54 inches)

Overall, good workout and learned a lot on tire and doing medleys.

Here is a pic of the group (another guy - not in pic - showed up to check things out - name was TJ, I hope he caught the bug) - picture left to right - Eric, DJ and me.

[ScottDowney]

Coll man, thats a sweet log on the trailer!!

Its a great thing setting up medleys for event training sessions, its fine training one thing at a time, but training in a competition style enviroment is the best thing all round for mental preperation, stamina and determination!

Good work there Shawn, looks like you had a good day

[Eric Hammer]

Had a great time sunday with the training partners, the workout was incredibly HOT in the sun, but we managed to some quality work done. Shawn, DJ thanks for coming over and TJ, I hope, like Shawn said that you got hooked.

[SBaier]

No Eric, thanks for letting us play with your toys this weekend. Just so you know, I will probably make the first of the stones Thursday night now.

Thanks again, bro!

[SBaier]

6/27

Day off, but wanted to do a little conditioning
WU
Rev. Hyper - 200 x 2 x 20
Kettlebell Presses - 35 x 2 x 15+ea hand (I do these with weight above handle, not weight resting on wrist)
2in Handle DB Row - 150 x 2 x 5
FW (just handles) - 50lbs x 500ft x 2 (walked down the block and back)
Neck Harness

Only 1 min between sets/exercises.

[Morgan Guthner]

Shawn,

From looking at the above photo vs. your avatar it seems you've dropped a lot of body fat - nice work!

[SBaier]

Thanks Morgan! Last year in August I was a little over 330 (carrying too much fat). However, over the year I've dropped as low as 315 and now am about 325 again (not nearly as much fat - my body comp went from 24% BF last year to 18% now).

[Jay O'Neill]

i'd have to concur... lookin good Shano! and whata workout! :YR:

[SBaier]

Thanks! Wish you could have come down for it ... that is just a short little drive halfway across the country! :)

[Jay O'Neill]

I live 20 minutes from jesse Marunde and can never get there for a workout... due to work etc. This will change soon as I am moving closer and changing clinics. My Best friend lives in Salina, KS. He lives here but visits often. Perhaps I'll have to take a road trip with him.

[SBaier]

20 minutes from Jesse, and you can't find time to get down there!? Get your butt down there. :)

If you ever make it to Salina and want to drive a few more hours, you are welcome to train with Eric and me in Omaha or Des Moines.

[SBaier]

6/28

WU
GM
135 x 2 x 10
225 x 5
275 x 3
315 x 3
365 x 3
385 x 3
405 x 2 (sorry Eric, I knew my form was starting to go on the 405, so I didn't meet the challenge - yet ... still a PR for me)

Lunges
135 x 8 ea
225 x 6 ea
275 x 2 x 5 ea

GHR
3 x 15

Situps w/ 50lbs x 4 x 12

Chins 3 x 6

Ready to do some pressing tomorrow! :BP:

[Scott Tully]

Shawn,

Your workouts look great, youll get to put a whipping on me at the Gus Lohman as Im jsut comign off a back injury, but it will be fun. Maybe me and Eric Todd can come up and train sometime with you, Hammer and DJ, or vice versa as were all within 3 hours of each other, those two competed in my KS show and are great guys.


Jay,

I live in Salina, KS myself.

Scott

[SBaier]

I'm looking forward to ET's contest - I hope the back is doing better! It would be great to train with you and ET ... you both are welcome to train at my place anytime!!

[SBaier]

6/29

I was short on time so I had to make the workout quick tonight ...

WU
Standing OHP
135 x 2 x 10
185 x 8
225 x 5
245 x 3
265 x 3 (they went up easy)

Close Grip Bench
315 x 10
365 x 5
385 x 3
315 x 10

High Cable Rows
180 x 4 x 20

Out of there in 45 minutes!

[Eric Hammer]

Let's plan a training day with sometime! I'll make a road trip some weekend for training.

Hammer

[Scott Tully]

sounds cool,

Maybe we can get a weekend where the guys from Belton, Springfield and Kirksville can all come too, it would be like a mini contest.

Scott

[SBaier]

Sounds cool to me ... will everyone be at the Gus? If so, let's take a look at setting something up! We could all just invite ourselves over ET's place since he is the same distance for each of us to drive - Salina, Des Moines and Omaha! :D

[Jacob Sauter]

Shawn,

From looking at the above photo vs. your avatar it seems you've dropped a lot of body fat - nice work!

I agree, your body comp has changed signifigantly, you look really solid!

[SBaier]

Thanks! Damn, maybe I should put on a speedo and get on stage!! :LOL: I'm sure my training partner Hammer is laughing his ass off as he reads this! Don't worry Eric, I don't think the world could handle that much white skin at one time :eek:

[Scott Tully]

Sounds cool to me ... will everyone be at the Gus? If so, let's take a look at setting something up! We could all just invite ourselves over ET's place since he is the same distance for each of us to drive - Salina, Des Moines and Omaha! :D


Shawn,


ET Has everything under the sun to train with, you guys all doign nationals, if so it would be cool if we could all train a few times here in and there before it. Pretty much the whole kcstrongman crew should be at the Gus.

Scott

[SBaier]

I'm not doing nationals - last year's Heartland was my first contest, and the Gus is only my second. I just got into strongman about 2 years ago (watched the Heartland 2 years ago and thought I would like to try it ... then got hooked!). I came from a background of throwing (shot and disc) and then some power lifting. Sorry, didn't mean to reflect so much there. Anyway, I am definitely up for some training sessions as I know Hammer will be as well!

[Scott Tully]

I'm not doing nationals - last year's Heartland was my first contest, and the Gus is only my second. I just got into strongman about 2 years ago (watched the Heartland 2 years ago and thought I would like to try it ... then got hooked!). I came from a background of throwing (shot and disc) and then some power lifting. Sorry, didn't mean to reflect so much there. Anyway, I am definitely up for some training sessions as I know Hammer will be as well!


Awsome,

I will be holding a meet in McPherson, KS(25 minutes south of Salina) along with the Mcperson Highland Games in September, you ought to come out and throw on saturday and compete in Strongman on Sunday.

ST

[SBaier]

Scott

Email me the info ... I would love to throw in comp. again. Thanks!

baier@iastate.edu

[SBaier]

7/1

WU
Squat
135 x 15
225 x 10
315 x 8
405 x 5
455 x 3
(belt on for rest of sets)
495 x 3
545 x 3
605 x 3 (all 3 reps were below parallel - on the 3rd rep, speed was a little off)

Leg Curl (normally I do RDL's or pull throughs, but I wanted to give my grip a rest - heavy FW on Sunday planned)
Stack x 4 x 20r

Light Tri Ext
180 x 4 x 30

Core training

I was happy with the workout. For some reason, my elbows both hurt (not an injury, but definitely annoying). I think I let my arms carry too much of the load on the final squat. :BB:

[Matt Burns]

Shawn, nice numbers. What do you have planned for comps this year? Gym strength is looking huge. Good luck, Matt

[SBaier]

July 9 - Cedar Vally Strongman
July 16 - Gus Lohman
August 13 - Heartland

I would also like to do Scott Tully's comp (throws and strongman?) in Sept., and I would like to do at least 2 more this summer or early fall.

Thanks for reading my journal!

[Matt Reynolds]

Sean,

I'm doing the Gus Lohman as well. I train in the Springfield group Scott was talking about. It will be cool to meet you. I competed at KS strongest man with Hammer a few weeks ago (It was my first contest). He is one strong dude.

Looking forward to competing with you guys. I'm a bit lighter (probably 265s, though I may be 300s) - should be a fun day.

Matt

[SBaier]

Definitely should be a good time. I am looking forward to meeting all of you guys! Hammer is not only a strong dude, but a helluva good guy! See you then.

[SBaier]

7/4 (Happy 4th of July!)

WU
Plyometrics

Keg Load
3 kegs x 3 runs of 60 ft

FW
285 x 2 x 50ft

Axle Clean for Reps
200 x 2 x 15

Tire Flip x 2 passes of 75ft

Keg Load
6 kegs x 1 run of 60ft (this was really testing my cardio)

I definitely felt my conditioning or lack of conditioning today, but it is coming along.

[Aaron Ramsey]

Shawn,
You should come and do my contest on July 30th here in Lafayette, IN. It will be a good one. I have plenty of stones for you to do in the contest! ( 10 stones)

[SBaier]

Aaron

Tell me about your contest - what are the events? I am definitely interested!

Shawn

[Eric Hammer]

How are they coming? Did you get a chance to make them yet? Talk to me. . .


Hammer

[Jay O'Neill]

Hey Shawn... hope you had a great 4th... looks you had a great workout!
I am in process of making some Kegs. What is the weight of the ones you are training with?

[SBaier]

Hammer - I made both of them this weekend... I tried calling you yesterday, but my cell phone was dead (I have your # stored there - it is back up now). Anyway, I have a 210 (lightest I can make, I think) and 230 sitting in my driveway - correct me if I'm wrong here, your current stones are/will be 210, 230, 250, 310 and 340 (I still am waiting for some lead inserts to do a 280 stone and a 375 stone).

[SBaier]

Jay

I have 160's (water), 185 (water with some sand), 225 (sand) and a 300 (sand and shot). I have both the rubber coated kegs and the standard ones - the rubber coated ones are a little harder to grip on the bottom.

Happy keg filling!

[Eric Hammer]

Do you think you will get those led inserts this week? I was planning on driving over saturday late afternoon/early evening to pick them up for sunday's training w/ DJ. If not do you think you would have them done by the 16th?

Hammer

[SBaier]

I will check and see ... I'm getting the lead insert for free (normally about $50-$65). I just called him while I was writing this, I will hopefully have them in the next week. I will be gone on Saturday (I'm going to do that contest in Waterloo I mentioned to you). However, you are welcome to come up and get them whenever it works for you! They are ready now.

[SBaier]

7/5

WU - today was an extra workout (competing Sat.)
Dimmel Deads
135 x 3 x 20r
185 x 3 x 20r

Single Leg Press
490 x 4 12r ea leg

Standing Cable Crunches
180 x 4 x 12

Chins
BW x 4 x 6

Pulldowns
230 x 2 x 15

1 Arm DB Snatch
120 x 2 x 3ea

I will do some OH and lockouts tomorrow.

[Jay O'Neill]

Hey Shawn... Good luck to you Saturday! Hope all is well and that you finish all the events safely.
Wish good luck to all your buddies that are competing as well.
You will do awesome!

[Lance Peterson]

Good luck man!

[SBaier]

Thanks for the encouragement! I'm really looking forward to this contest - Kaz is going to be there as an announcer/guest appearance role. Should be cool to meet the man!

[D.Norris]

Good luck for saturday Shawn! what events have you got to do?

[Jay O'Neill]

I met Kaz in Seattke when I did the first Emerald Cup bench press contest...
He was Great! He and I talked for and hour... we are from the same home town and went to University of Wisconsin... (not at the same time)
He was signing posters and taking pics for free all day and night!
I couldn't believ what a nice guy he was.
I competed in the Bench press reps for body weight. I was dying at 18 reps (245lbs... at the time) Kaz yelled encouragement and I git 3 more reps!

Again Good luck and I can't wait to hear back from you when you Win!

[SBaier]

The events are:
1) keg carry and load (60ft x 6 kegs - no weights posted)
2) tire flip
3) axle press for reps
4) truck pull (using harness)
5) farmers walk

I've heard several people say that they've really enjoyed meeting Kaz. I hope I have a similar experience!

[SBaier]

7/6

Light cleans
155 x 3 x 3r

Light snatches
155 x 3 x 3r

Axle Cleans and Presses (full cleans and press each rep)
200 x 2 x 10 (these wore me out! full cleans with a press are brutal for me)
225 x 3 (full)
245 x 3 (full)
255 x 3 (full)
255 x 1 clean and 3 presses

Lockouts (reps)
225 x 20
315 x 20
365 x 4 x 15r

Green Band Extensions
4 x 35r

Kettlebell work - core and shoulder prehab

I was pretty happy with my axle cleans. This is one of my weak points as are deads, so I feel good going into this weekend and next weekend (Gus Lohman in MO).

[Jay O'Neill]

nice workout Shawno....
Hey how do you do the lockouts on these?
And do you normally split you cleans and presses, where you do cleans one day and presses on another?

Appreciate you time,
Jay

[SBaier]

The lockouts are just simple bench press lockouts off of pins. However, I like a bigger range of motion on this lift than some, so I place the pins at about 4 inches off my chest.

As for my cleans and presses, I try to do cleans on my event days or if it doesn't work out with the events I want to do, I use them as a warmup on my deadlift day. I normally do my pressing on a different day. Like I mentioned above, if my event training is log or axle, I use that as a clean and press combination workout.

I hope this is clear.

[Scott Tully]

Good luck this weekend,

Im doing back to back shows also, Tulsa this weekend and the Gus next weekend.

Scott

[SBaier]

Good luck to you as well. Doing two shows back to back has me a little concerned, but I think it will be good experience for me.

[SBaier]

This weekend went OK. I was happy with all my performances except the tire flip - I smoked it all the way down the course and flipped what I thought was the last flip, stood up, and prepared to walk away. What I didn't know is the entire tire had to cross the line, that mistake took me from 1st to last in the event! DAMN! Oh well, I finished 3rd because of the one mistake. Other thing I noticed is my strength is fine, but my cardio and speed is below average! Overall, I was very happy with the comp. (other than the mistake). I got to meet some great competitors and talked to Kaz for about 3 hours - he was very nice and told amazing stories!!

Tomorrow I am hitting the stones and some farmers walk. I feel great today and probably could workout, but I wanted to take a day off mentally.

Here are some pics -

[Eric Hammer]

Congrats Shawn,

Nice pic's, email me some more details about your performances. I wasn't able to pick up them stones (obviously). Nice Job this weekend will be fun, I'll talk to you later.

Hammer :mag:

[D.Norris]

This weekend went OK. I was happy with all my performances except the tire flip - I smoked it all the way down the course and flipped what I thought was the last flip, stood up, and prepared to walk away. What I didn't know is the entire tire had to cross the line, that mistake took me from 1st to last in the event! DAMN! Oh well, I finished 3rd because of the one mistake. Other thing I noticed is my strength is fine, but my cardio and speed is below average! Overall, I was very happy with the comp. (other than the mistake). I got to meet some great competitors and talked to Kaz for about 3 hours - he was very nice and told amazing stories!!

Tomorrow I am hitting the stones and some farmers walk. I feel great today and probably could workout, but I wanted to take a day off mentally.

Here are some pics -

I noticed the same this weekend my strngth was superb but my fitness was subpar! it really needs work! If you take a look at my training log you`ll see in the vids I just run out of gas on the medleys!

[SBaier]

7/11

Event Training - prep for contest on Saturday... Cameron, MO

My goal when I was planning for my workout tonight was to keep it simple and hit some stones and do some light assist work. However, I felt great tonight and pushed a little harder, but I still kept it on the lighter side.

Keg Clean and Press for WU
165-175lbls kegs x 3 x 3r

FW
275 x 2 x 50ft (very quick - felt good!)

Stones
210, 230, 260, 310, 340 x 3, lapped 380 stone but that was it (felt a little tight in the back and didn't want to mess anything up for Sat.)

Standing Band Crunches
Green Band x 4 x 20

Rev Hypers
200 x 3 x 20

Done! I will get an adjustment tomorrow and do some more rev. hypers. Then, hit some cleans and snatches and maybe some light presses on Wed.

[Jay O'Neill]

Nice Job Shawno!!! Too bad about the tire thing....
I told you the Kaz was the Shiz nit!
Good Luck this weekend... Don't overdo your workout... You could actually take the week off. You aren't gonna build any more strength and your body could use the rest for recouperation.
Good Luck Bro!

[SBaier]

Thanks Jay! I am pretty much done for the week.

[Mike Westerling]

Sorry to hear about the tire mishap. You should change your avatar pic. You look way older than in the other pics you posted. I always thought you were some old guy-lol. I know what you mean about cardio on the medleys. In my first (and only contest) I gassed out after about 5 or 6 flips on the tire because it was after a chain drag and usually I had been killing it. We started ending every event day with a medley followed by either a drag or a pull at the end and I've noticed a huge improvement in my wind. Congrats again and good luck on your next comp.
-Mike

[SBaier]

I don't know if you would call me young or old ... I am 32 (turning 33 at the end of this month). I owe Jesse a new pic anyway, so I will get one up there that better reflects my age and beauty!! :LOL:

[Mike Westerling]

I don't know if you would call me young or old ... I am 32 (turning 33 at the end of this month). I owe Jesse a new pic anyway, so I will get one up there that better reflects my age and beauty!! :LOL:

....at 32 that makes you practically a teenager-lol. The avatar pic makes you look about 50 though, hahahaha......

[SBaier]

FIFTY??? I need to change that thing quick!!

[Jay O'Neill]

Very funny you chose that pic bro! I was gonna tell you to use that one!
Hope all is well and you are well rested! Resist the temptation of the weights... :)

[Mike Westerling]

Now you look like a strongman in his prime instead of a 50 year old trying to maintain his youth. HAHA

[lhprop1]

Speaking of age, have you ever noticed that when you were a young pup, up until about 22 or 23 or so, everybody over the age of 30 looked ancient? Now, I can't tell the difference between a 21 yr old and a 35 yr old. Are we just looking younger or has our perception changed?

PS, I'd make a horrible age/weight-guesser guy at the fair.

[SBaier]

Yeah, I agree with the guessing ages. I work at a university, and I always get students, grad students and new faculty mixed up.

[SBaier]

7/13

Light Workout
Cleans
155 x 3 x 3r

Snatches
155 x 3 x 3r

Clean and Press
155 x 3 x 3r

Kettlebell Clean
55 x 2 x 5r ea arm

Band Extensions
Green x 4 x 30

It must have been over 100 in my garage tonight, so I sure am glad this was a light one. I can't wait to lift something heavy on Saturday!

[SBaier]

Competed 7/16 in Cameron at the Gus Lohman Mem.

Press Medley - I was happy with my performance here. Need to be quicker, but OHP strength is not a problem

18in Dead - This is my true weakness. I knew my limitations on dead, but this is going to be my #1 goal (like increasing my OHP was 6mo ago).

Farmers Walk and Tire Flip - FW was a little heavier than scheduled. Tully said it was loaded to 280 instead of 260. It felt good, but should have been quicker. The tire was flipped up hill for me (alternated back and forth for competitors) - no excuses, but going uphill with the tire was tough!

Keg Load - I felt strong on this, but again, need to increase speed.

Stones - I was really disappointed on these. Training went very well the past 3 months on stones, but I just couldn't move quick on them or get a grip on the #4 stone (only 320 - I think). Again, no excuses just need to work on my stones more!!

Final event - cookout! I was happy with my performance here - ate a burger, brat, some beans, and some cookies! Not a PR, but the bar is set pretty high for a post workout/comp. meal! ha ha

Thanks all for reading!

[SBaier]

7/17

Recovery workout with Hammer

Sled dragging for about 30min (various exercises)
Kettlebell swings and high pulls
Band crunches - green

Done in about an hour! Felt no pain afterward, except my left forearm is a little tight.

[ScottDowney]

Final event - cookout! I was happy with my performance here - ate a burger, brat, some beans, and some cookies! Not a PR, but the bar is set pretty high for a post workout/comp. meal! ha ha

Awesome work dude....I guess I gotta raise my game a little to match up with you ;)

Man I cant wait to come out and compete if you get fed afterwards
:YR:

[SBaier]

I forgot to put up pictures on my post about the gus (a page back), so here they are... pics are (from left to right) me, DJ and Eric w/ and w/o hardware. Hopefully, Hammer will send me some more pics (hint, hint)!

[ScottDowney]

Dayum...You a big dude Shawn

[SBaier]

7/18

Warmup - I kept things pretty basic today. My left forearm and shoulder are pretty sore.

RDL's
135 x 10
225 x 2 x 5r
315 x 6 x 3r

Leg Ext and Curls

Chins
BW x 2 x 6

Pulldowns
210 x 2 x 12

Core work

Still working some kinks out, but I am ready to start putting up some heavier weights. I really want to dedicate the rest of this year to increasing my DL!

[Jay O'Neill]

lookin good Shawno!!! Now you can relax and get stronger for next year...!
Keep up the great posts. I am stating my journal as soon as I can.
WOuld like any input you can off as well!

[SBaier]

Thanks Jay! I look forward to reading your journal. I will definitely make comments - especially since you have been so helpful in mine.

[SBaier]

7/20

Warmup

Standing OHP (no leg drive)
135 x 2 x 10
185 x 10
225 x 5
245 x 3
265 x 3
275 x 3 (Could have gone up, but shoulder just started feeling better today. Very happy with this set.)

Bench (medium grip)
315 x 10
365 x 5
385 x 3
405 x 3
415 x 1

Standing OH Extension
135 x 3 x 15-20r

DB Row
125's x 3 x 12ea

Good workout. Nice to lift a little heavier again.

[Jay O'Neill]

Great work out! I started doing those standing OH ext. after watching the Marius PuDg... video on iron godz... great excercise for cookin the triceps!
Not to mention it is good for a few "looks" when people see you fling 135 over head and start bangin reps! And that is probably their max bench... :M:

[D.J. Satterfield]

Hey Shawn, those standing OH Ext. are done like a skull crusher except for extending behind the head? Thanks, good to see you are back at it, D.J.

[SBaier]

Yeah DJ they are ... I like assist exercises I can do standing. I think the little extra core work and stability training you get from these exercises helps in competition.

[D.J. Satterfield]

Thanks Shawn, I thought they were but justed wanted to make sure. Really just needed a little knowledge from one of my "coaches".

[SBaier]

7/22

Warmup - light GM's

Squat (high bar; deep)
135 x 10
225 x 10
315 x 8
365 x 8
405 x 5
455 x 5, 5 (very deep)
Really felt the difference on these from wide stance. I will probably add this to my rotation of squat.

Pullthroughs
180 x 3 x 12

Standing Cable Crunch
170 x 3 x 12

DE Incline Press - Close Grip
185 x 8 x 3r

Tri Ext
180 x 3 x 25

Event training this weekend - FW, Tire Flip, Hus.Stone, Truck Pull and 3in Bar DL hold for time.

[SBaier]

7/26

Warmup with some light Good Mornings

Rack DL (at knees)
245 x 8
335 x 5
425 x 3
515 x 3
565 x 1
615 x 2 x 1r
565 x 2 x 1r (held for time - 15 seconds each)
335 x 2 x 1r (held for time - 45 seconds each)
Forearm had been bothering me the past week, and it feels 100% now.

RDL
315 x 4 x 5

GHR
BW x 3 x 8

Spread Eagle Situps
BW w/45# plate x 4 x 20

Chins
BW x 3 x 5

Pulldowns
230 x 2 x 12

Weighed 330 after my workout today ... I think my diet was a little out of control this weekend. I try to keep a light diet ... if it is light outside, I eat!!! :M:

[SBaier]

7/27

Warmup with some snatches

Seated OHP
45 x 2 x 20r
135 x 2 x 10r
185 x 8
225 x 5
245 x 3
275 x 3
295 x 2
225 x 8

Bench (close/medium grip)
315 x 10
365 x 5
385 x 3
405 x 3

Lying Tri Ext w/ Straight Bar
135 x 3 x 18

Chest Supported Row
200 x 4 x 12

Side Lat Raise
35 x 3 x 10r (w/20-30 sec hold on rep 10)

Hammer Curl
75's x 2 x 10r ea

Felt pretty good tonight.

[Lance Peterson]

Great looking workout man!

[SBaier]

Thanks Lance!

[SBaier]

7/29

Warmup with some cleans

DE Box Squat w/ green bands
135 x 5
225 x 5
275 x 8 x 2r
My speed was great on these! I was popping off the box! Quite happy with this.

Pullthroughs
180 x 4 x 12r

Standing Cable Crunches
180 x 4 x 10r

DE Standing Shoulder Press
155 x 8 x 3 (OK speed - tris are tired from Wed. still)

Single Arm Rope Ext
100 x 4 x 20ea arm

Should be ready for event training on Sunday - yolk and conan's wheel

[SBaier]

Well event training didn't happen Sunday or Monday ... I have been fighting a bad stomach virus (and the virus is winning). This really throws a wrench in the works for my training for the Heartland Aug. 13! I hope to be able to train Wednesday. Today I plan on sleeping and trying to eat! This sucks! :mad:

[Patrick McGuffin]

hope you get better soon

[SBaier]

Thanks Patrick ... I feel pretty good tonight, so I should be ready to go tomorrow.

[SBaier]

8/3

Finally able to get a workout in today. However, my strength just wasn't there so I stuck to a DE day.

DE Deadlift w/ 3inch bar
worked up to 330 x 5 x 1 (quick pull and held at top for 20 sec each)

Sled Drag
200 x 150ft x 3

Yolk
450 x 75ft x 6 (worked on quick hip movement)

Some Core work.

That was it for today. I plan on doing event training tomorrow and Saturday. I was planning on doing the Heartland Aug. 13, but I want to see how fast I get my strength back. I think I will be fine - the weights for the Heartland seem a little light. Oh, I weighed 324 today, so I dropped 6lbs during this little illness - all water! And, I feel it!!

[SBaier]

8/4

Yoke
285 x 75ft x 4 runs warmup
465 x 75ft x 4 runs
645 x 75ft x 4 runs
745 x 3sets of 4 starts (basically, I stand with yoke and take 2-4 steps)
745 x 50

3in Axle Deadlift hold
335 x 4 x 45-60secs

Rev Hyper
250 x 4 x 20r

Chins
BW x 4 x 5-6r

Kettlebell Core Exercises (mixed it up)

Went for a little speed walk - about 5 blocks. I like to do this after the yoke; it helps loosen up the hips and lower back.

I was happy with the workout. My strength was back from the flu, but I still can't quite shake this thing.

[SBaier]

On a side note, check out the following links to a side project Eric Hammer and I worked on this past Spring ...

http://www.championshipproductions.com/cgi-bin/champ/GD-02445.html

http://www.championshipproductions.com/cgi-bin/champ/GD-02446.html

This was a fun project to work on, and Championship Productions does a great job putting out these videos (they are geared towards highschool and college coaches).

[D.J. Satterfield]

I knew there was something different about working out with you two, you guys are the true "Grand Master Teachers". :) Sounds like they are some pretty informative videos. I'll see you in a week or so at the Heartland.

[SBaier]

I don't know how grand we are, but we just wanted to put together a solid video that helps coaches implement strongman training in their athlete's programs. Eric has done an excellent job utilizing strongman training with his football team, and I've had some success using some strongman events with wrestlers and MMA's.

Thanks for checking out the videos, and we will see you at the Heartland!

[SBaier]

8/5

Warmup

8 inch Log
Strict press for high reps (getting ready for Heartland :BB: )
165lbs x 3 x 30 reps
Press for reps
225 x 4 x 12r (with 1 min rest between each)

Close grip bench for high reps (again, this is for the log press at Heartland)
315 x 4 x 15r (I only got 14 on my last set, by arms were fried. I haven't done these kind of reps in ages.)

Band Rows
Greens x 4 x 20r

Grip work

Strength felt a little off, but with the higher reps I couldn't tell what kind of workout I really had. My arms were done after the high reps with little rest, but I should recover quick and be ready for more event training Sunday - conan's wheel, tire, FW, and yoke (with lighter weight for speed).

[SBaier]

8/7

Event Training

Warmup with yoke
270 x 4 x 75ft

Yoke
450 x 4 x 75ft
620 x 2 x 75ft

Conans Wheel
200 x 1 x 4 rotations
400 x 2 x 2 rotations
500+ x 2 x 2 rotations

FW
280 x 60ft

FW/Tire Medley
280/600 x 75ftea

3 inch Deadlift Hold
330 x 3 x 40sec ea

Strength was back today! I just wish I hadn't been sidelined last week; I feel like all I gained in conditioning has been set back. I will probably train Tues and Wed of next week, and then rest until Saturday (Heartland). Looking forward to seeing everyone - Hammer, DJ, Tully!! Best of luck to you all! I'm curious how many records Hammer willl set on Saturday :F:

[D.J. Satterfield]

Hey Shawn, everything is looking good on the workouts, glad to see strength is back, can't wait to do the Heartland with you guys, good luck.

p.s. I think Eric will be on a mission that day.

[SBaier]

8/9

Warmup

Log Press for Reps
230 x 15r, 10r, 14r with minimal rest

Standing Tri Ext
135 x 4 x 20r

Chins
BW x 4 x 5r

Band Extensions
Green x 3 x 25r

It was so freakin hot in that garage tonight, I must have lost 10lbs in water weight! I will probably do a little DE work tomorrow and that is it until Saturday.

[SBaier]

8/10

Yoke - speed
270 x 2 x 2 runs of 75ft
450 x 2 x 1 run of 75ft (form was good and speed was great, as it should be for this weight)

3in Axle DL hold
335 x 2 x 45 sec (didn't go all out, just wanted to get the feel one last time before Saturday)

Rev Hyper
250 x 4 x 15

Standing Band Crunches
Green x 4 x 20

Ready to have some fun on Saturday!

[Scott Tully]

good luck this weekend Shawn, hope to have a little better showing than at the Gus.

Scott

[SBaier]

Thanks Scott, good luck to you too! The Gus was tough - coming off of that injury, but you are on track! See you Sat. Are you staying Fri and/or/nor Sat night? If so, where at?

[Scott Tully]

were staying Friday night, motel 6 in council bluffs, will get in around 9-10PM, comign back after the show as one of our training partners is only 18, and we dont want to make him stay at the hotel why we go have all the fun, Prolly look for somewhere good to get some grub though.

Scott

[SBaier]

8/13

Heartland

It started off a rainy day, but turned out to be a nice cool day to compete. I sure am glad we were able to continue. By the 2nd event, the day was perfect for a summer day in the midwest! I was definitely on and off today.

1) We started with the Conan's wheel. I got 2nd in this event to Eric Hammer (went 1 1/2, but should have done better).

2) Log press for reps (it was listed as 225, but it ended up being 235-240). I got 17reps on this one and was good enough for 1st.

3) Yoke was next, and this one cost me big. My hip and low back were locked up tight on me right when I picked up the yoke, and I just couldn't get moving - I got last in this event (which really pissed me off).

4) Deadlift hold for time 335lbs/3inch bar - I got 1:02, Eric got 1:04, and the winner got 1:10ish I think. This was definitely a mental thing for me. If I have a number to go to, I do much better on holds. But, no excuses I should have set the bar higher.

5) Medley - deadlift for reps (I am guessing it was 330-350) and then farmers walk with 240 and 1.5in handle. I have no idea how I did on this, but I must have got at least 3rd.

Overall, I was happy with my log press and know I should have done better on the yoke. As for the other events, I could have done better, but I was still OK with my performance. Finished in 3rd and Eric Hammer got 1st. You should read DJ's post on his performance (good job guys).

Thanks to Eric, DJ, and Bryce for all the encouragement! Also, it was great to see Tully and Tim Nasser again.

Here are a couple pics after things were over ...

Pic 1 Me, DJ, Eric and Bryce (Bryce won the LW's - first contest)
Pic 2 Eric, DJ and Me

[Jamie.H.]

Good job man, all you can do now is improve. 3rd isn't bad, so keep trainin and get 1st next time.

Jamie.H.

[Mike Westerling]

Too bad about the yoke. Deadlift and farmers medley sounds brutal!
-Mike

[SBaier]

Thanks Mike and Jamie!

8/15

Took it a little easy tonight. I am training with an old training partner (strong SOB) on Wednesday and Friday. So, I wanted to loosend up from Saturday, and then do some prehab tomorrow night.

Warmup with some light GM's

DL from a 4inch box - bar at top of feet
135 x 2 x 8reps
225 x 2 x 6reps
275 x 5
295 x 5
315 x 3
Felt good on these. I definitely think these will help bring up my DL and stone abilities.

Chins and Pulldowns

A bunch of different Core exercises - chops, cable crunches, etc.

[SBaier]

8/18

Warmup

Bench (First time I've done a real bench workout in a couple months - went well)
45 x 2 x 20r
135 x 10
225 x 10
315 x 10
365 x 5
385 x 3
405 x 1
425 x 1
440 x 1
All of the singles were very explosive off the chest, with a pause.

Standing Single Arm DB OHP
100 x 10ea arm
110 x 2 x 10ea arm

Rope Extensions
130 x 4 x 20

Chest Supported Row
295 x 4 x 10

Shoulder Prehab Work

Overall, I was very happy with the workout. Still plan on concentrating on my OHP press instead of benching, but I was happy to see my strength is still OK on the lift. It was a nice change of pace.

[ClayEdgin]

Dang, that's a solid raw bench you got there Shawn. What do you think your 1RM on the log is? Looking forward to seeing a big press in Kansas.

[SBaier]

Thanks Clay... good question! I've done low 300's with my 8in log, but haven't tried a max log press with my 12in. I am much better with my 12in log, so I hope to be around 330 or more. I will start training for the max press next week and let you know where I will be with my numbers for McPherson. How about you?

[DaneGarreau]

Good job at the contest.

[ClayEdgin]

I'm shooting for 300 with the 12" log at McPherson. When your arms are long enough to scratch your knees while standing up straight, pressing kinda kills ya :)

[SBaier]

8/19

Warmup

Squat
45 x 10
135 x 10
225 x 8
315 x 6
405 x 3
455 x 3
495 x 3
545 x 3
585 x 3
635 x 2
Felt good on the squat, but my achilles/heel is still a little sore from Saturday.

Pullthroughs
200 x 3 x 12

DE Standing OHP
135 x 8 x 3r

Tri Ext and Core work

Overall good workout with old training partner.

[Eric Hammer]

Shawn,

Man, I see how it is I have not even left Omaha yet and you have already started training with others. . .


Hammer :xo: :xo: :xo:

[SBaier]

Call or email me bro! I want to talk to you about Louisville! What is going on? :EP:

[SBaier]

8/23

Warmup with GM 135 x 3 x 10

Rack Pulls (just above knees)
135 x 5
225 x 5
315 x 5
405 x 5
455 x 3
495 x 3
545 x 3
595 x 3
645 x 1
685 x 1
I was happy with these lifts. I am trying to work on my technique - proper back position. The lifts all felt strong with good speed. I can't tell you how much I want to bring up my deadlift - I think I have the right plan (thanks to Jeff Vanco's post, Dean N.'s and Travis O.'s input).

Speed Pulls from floor
225 x 5 x 3r (very fast!)

Lunges
275 x 3 x 5r ea leg

Standing Cable Crunches
180 x 4 x 10

Chins
BW x 4 x 5r

Out of there in good time! I will do some OH and tri work tomorrow.

[D.J. Satterfield]

Shawn, those rack pull #'s are looking real good, maybe I'll follow your lead, the lunges for quads or hams?

[SBaier]

DJ - mostly I do lunges for glutes and hamstring - it seems like the more lunges I do, the stronger I feel on the FW and yoke (now if I could just get faster).

[Cassidy Drake]

Those are awesome numbers for lunges. Way to go dude. DO you do them free standing or on a smith machine?

[SBaier]

Thanks Cassidy - they are just free standing - no belt or wraps. I like to use them as a core exercise as well. To get the glutes and hamstrings going, I take a long stride, but not so far that I lose technique.

[Cassidy Drake]

Wow even more impressive. How long have you been following a hybrid of the WSB programs?

[SBaier]

I would say a little over 2 years - I messed around with it a little before that, but just couldn't get away from old habits. I've made some big strength gains using it, but I need to work on more speed in the events.

[Cassidy Drake]

Cool. What sort of speed improvements? Sorry for the questions I am new to the strongman way of training.

[SBaier]

I am trying to improve my speed on the FW, yoke and carry medleys. I can handle the weight with my strength, but I just can't move fast with the equipment. I have been working on using lighter weight and getting my speed up.

[Cassidy Drake]

I see, good luck. What part of central Iowa? All of my dad's family is from Iowa.

[SBaier]

I live in Ankeny, which is just north of Des Moines.

[SBaier]

8/24

Warmup

Standing OHP (no leg drive - strict)
45 x 10
135 x 10
225 x 8
245 x 3
265 x 3
275 x 3
285 x missed; just didn't feel right - a little in front of me.
285 x 1 - easy, don't know why the other one felt so bad.

Close Grip Bench (pinkies were about 1 inch inside rings - this is close girp for me :D )
315 x 4 x 8r

Upright Row
135 x 12
225 x 3 x 6r

High Cable Row
180 x 3 x 15

Single Arm Cable Ext
80 x 15
90 x 15
100 x 2 x 12

Machine Curl
120 x 2 x 12

[Cassidy Drake]

I live in Ankeny, which is just north of Des Moines.
Cool, most of my relatives live in Newton. I am not sure where that is from you.

[SBaier]

8/26

Warmup with light RDL and OH squats

DE Box Squat w/ green bands
45 x 10
135 x 10
225 x 5
275 x 10sets x 2reps (really popped of the box on these - best DE day I've had in a long time! Very fast)

Leg Curl
180 x 3 x 20r

DE Incline
205 x 8sets x 3reps (again, bar speed was great - going great)

Incline Situps
BW x 4 x 12-15reps

Tri Throws (upper body plyos)
BW x 3 x 15reps

Event train on Sunday morning - yolk and FW

[SBaier]

Event training changes last minute ... I got the idea to try doing some throws for McPherson. I drove to the local school track, and did some throwing. I used my 35lbs and 54lbs Kettlebells to throw for height, and did some shotput drills. I was very happy with my explosiveness and height on the throws.

I got home and caught up on pouring another stone - should be 365lbs. (This one is yours Hammer; and Tully, I will start on your 3 this week!)

[D.J. Satterfield]

Nice work Shawn, I am sure that throw for height comes natural for you, especially after your college days. You are going to be fun to watch in McPherson doing Highland Sat. and Strongman Sun. You are going to be one tired dude.

[SBaier]

Well, this week I decided to take a little time off from the heavier lifts and do some GPP stuff every other day. So far, it is going well. I have been swamped with work and family stuff, so I thought this would be best. Sunday I will do heavy event training, and with this week of rest, should tear things up - go for some PR's.

[SBaier]

I couldn't make it an entire week without a little bit more of a workout.

9/2

Warmup with GM's and cleans

DE Squat
135 x 8
225 x 5
315 x 8sets of 3reps (45sec rest - very fast, felt like 135)

DE Standing OHP
185 x 8 sets of 3reps (45sec rest - felt great)

Chins, Core and Tri work

So called week off is done, will hit it hard on Sunday.

[D.J. Satterfield]

Nice job Shawn, its hard to go a whole week without training:) You ought to be really fresh for events come Sunday, good luck.

[rjpe99]

You have some sick numbers bro. Very strong all the way around. I saw that you said your deads were your weak point. I got a deal for you. I will trade you my dead numbers for the rest of your lift numbers. I can dl 585 for 10 from the floor but can barely hit 275 on the push press. Are you a pro strongman or AM?

[SBaier]

Thanks for the compliment - I am not a pro. My strength is OK, but my biggest limitation is my foot speed. I am currently working on increasing my comfort with the heavier implements and increasing my speed, so I can improve my performance in FW, yoke, conans, etc.

Your deadlift is great - I would gladly take it!

[Mike Westerling]

Nice workouts! When you do DE OHP do you swith up your grip every set like true westside does on the bench or keep same grip all sets?
Thanks,
Mike

[SBaier]

Mike

Thanks! I try to follow WS on the grip for OHP, but I have found that I get the best results using two grips - both inside the ring. One is just inside and the other is about 2in inside the ring. Any narrower than that, and I start to feel joint pain in the wrists and elbows.

[Mike Westerling]

I always wondered about that one.

[SBaier]

9/4

Sled Drag
300lbs x 3 x 200ft
200lbs x 3 x 150ftx2 (these were more like 300ft each, but I did a turn around on them. No rest during the turn.)

Rev. Hyper
200 x 4 x 20r

Core

Tomorrow is event training in the AM (try to beat the heat and humidity)!

Poured some stones this weekend - made one yesterday and two today. Plan on making one more tomorrow.

[SBaier]

9/5

Warmup

Yoke (and Keg medley)
270 x 4 x 80ft
450 x 2 x 80ft
450 yoke x 80ft/225 keg x 80ft X 2
600 yoke x 80ft/225 keg x 80ft (slow on the yoke - :mad: , but keg was quick)
600 yoke x 80ft (still slow)

FW
295 x 65ft
295 x 50ft (speed was better)

12in Log Clean and Press
130 x 1
220 x 1
240 x 1
270 x 1
290 x 1 and miss 1 (legs are tired from yoke and FW)

Core work

OK workout, but that little extra just wasn't there today.

[SBaier]

9/6 - GPP workout

Warmup

Rev. Hyper
300 x 4 x 20r

Sled Dragging

Core work

Tomorrow is OH work!

[SBaier]

9/7

Great workout tonight - things just felt right tonight and my head was definitely into it!

Warmup with some light pulldowns and bench

Standing OHP (strict)
135 x 2 x 10
225 x 5
245 x 3
265 x 3
275 x 1 (felt very strong from the start to finish)

Lockouts (went with a longer press/set pins lower and closer grip, just inside rings)
315 x 10
405 x 8
455 x 4 x 2r

Barbell Rows
225 x 2 x 10
275 x 6
295 x 5
315 x 2 x 3
225 x 8 (held at top on each rep)

Standing OH Extensions
135 x 4 x 15r

Side Lat Raise
40 x 3 x 15

Shoulder work for prehab

[Jessejobe]

Shawn when you talk lockouts are you doing rack lockouts laying on a bench. If so how well do you find these to carryover to your overhead work. I am trying to follow your workouts and setting mine up like them so far I am quite happy.

Jesse Jobe

[SBaier]

Jesse - yeah, they are bench lockouts. It is hard to give you a good answer on the carry over question. I think the combination of strict OHP and lockouts either bench or OH helps with my log press. I use a push press on my log press in comp. I can do the push jerk, but my form isn't the greatest. If I can get the log or axle at eye level with my leg drive, I can normally lockout the weigth. Which, I think is from my lockout work. Hope this helps and thanks for the compliment on my workout! I'm glad to hear it is working for you!!

[Jay O'Neill]

Nice Job Shawno... I love those OH extentions... they do a real number on the tri's!!! NIce workout!!!!

[SBaier]

Thanks Jay!

[SBaier]

9/9

Warmup with GM's

Squat
135 x 10
225 x 8
315 x 8
405 x 5
455 x 3
495 x 3
545 x 3
585 x 5 (I was going to do 3, but wanted to finish strong. Far from a PR, but I felt very strong on these. Last heavy squat workout I did, I hit 635 for 2 or 3. However, it was shakey. I think I will jump to 635 next heavy squat and then go for 650's.)

Pullthroughs
180 x 4 x 15

Cable Crunches
180 x 4 x 10

Cable chops
180 x 3 x 15ea side

Event train on Sunday - would like to go all out, but may be limited on time. I am feeling great lately, so I hope I can get after it on Sunday!

[Cassidy Drake]

Awesome numbers. Curious what is your height and weight?

[SBaier]

I am a little over 6'5" and today I weighed in at 327 (normally I fluctuate between 320 and 335 over the course of the year). However, it has slowly been climbing up.

[SBaier]

9/11

Made another stone today

Warmup with some light cleans

Log clean and press
130 x 2 x 6
220 x 3
270 x 3
290 x 1
310 x 1
330 I cleaned it and missed on the first press attempt, let it come back to my shoulders, and drove more with my legs on the second attempt - got it no problem. However on the descent, I felt something catch in my elbow and there was no stopping the weight coming down. I felt a pop and I dropped the weight. It hurts like hell right now!! For a brief second, I was pumped with a new PR on the log (clean and press)!

Oddly enough, I didn't hurt that bad when pulling, so I did FW.
FW
260 x 3 x 100ft (felft OK, but elbow starting to swell)

Tried to do some light presses out of the rack to see if elbow is injured or just sore. 135 would not lock out - it hurts bad.

Stopped there - called DJ to brag about log press and complain about elbow. I am putting ice on it and taking some Advil now. I hope it feels better when I wake up in the morning.

[DaneGarreau]

Dang, Hope that elbows heals up soon. Keep icing and ibprofening, that should help. Hopefully it was just a tweak.

[Jamie.H.]

Nice PR man, hope the elbow heals up.

Jamie H

[ScottDowney]

Nice work Shawn, is it a touch of tendonitis in the elbow? I had a similar problem and found that elastic bandages helped to minimise the pain and discomfort when pressing......just a thought bro

[SBaier]

Thanks guys. Didn't get much sleep last night! Every time I would move, the pain in my elbow would wake me up. It doesn't look too swollen, but it is very tight to move through complete extensin and flexion. I doubt I will be pressing anytime soon, but so far I think I will be able to pull with it. I will try tonight in the gym.

[Jay O'Neill]

Hey Shawno... is the pain on the outside or inside of elbow? Yuou may not want to pull with it either. A short rest of the elbow may be more therapeutic then anything. Of course you still ICE and Ibuprofen the hell out of it. Ibu 800mg three times a day! ICE 20 minutes three times a day.

ps--- GREAT LIFT!

[SBaier]

Thanks Jay - the pain is on the inside. The biggest discomfort is the pressure inside the joint. It is hard to describe, but the pressure inside the joint is limiting the movement more than anything.

On a side note, I just got off the phone with Scott Tully. Unfortunately, I just pulled my self from his McPherson contest. I can't tell you how pissed I am about this. I felt like everything was going great with my training for this contest and was ready to put up some big numbers (for me at least) on the log press and get a chance to throw again on the weight for height. So for all the guys (DJ, Tim, Clay) on this board that I was going to see, sorry I won't be there to hang with you all. :mad:

[Jay O'Neill]

That Sucks!!! Really sorry to hear about that.
Well what you have is a medial Epicondylitis, or Golfer's elbow.
I have had it pretty bad myself. If you have access to to Physical therapy they can really speed up your recovery. They do an ultrasonic cold therapy that really kills the inflamation. I swear by it!
Check it out if you can!

[SBaier]

Golfer's elbow?? Why don't you just call it puss-idus?? The name would be just as insulting to a strongman! :disgust:

[Mike Westerling]

Golfer's elbow?? Why don't you just call it puss-idus?? The name would be just as insulting to a strongman! :disgust:

Just rub a little vagisil on there and you'll be good as new. :LOL:

Definitely give PT a try. My old training partner was a PT and he had the same condition for a long time but had trouble trying to cure it with ultra sound e-stim and ice. He even had a cortisone injection. He finally got rid of it with cold lazer treatment that a company let him demo in about 3 weeks. Now he swears by it and even bought his own. He's given me a few treatments and I've difinitely noticed the dif in as few as 3 treatments.
-Mike

[SBaier]

Thanks for the infor Mike! I will definitely take your advice.

[Jay O'Neill]

Hey I didn't come up with the name... haha. Tennis elbow is when the other side hurts. Just tell everyone you have Medial Epicondylitis... that is the true name for it.

[Jessejobe]

Board presses instead of lockouts. I know for my bench they hammered the heck out of my tris more than lockouts, plus the were easier on my body than lockouts were. Just thought I would get an opinion.

Jesse Jobe

[Jim Glassman]

If it makes you feel better, when I tore my pec on the log it was on the decent. I had made the lift and then got a little off center during the decent and...rip That's all it took.

hope you heal up soon.

[SBaier]

Jesse - I often switched between board press and rack lockouts, but have been in the habit of doing the rack lockouts lately. I think that is a great idea - especially if you feel it works better for you and it keeps you healthy! I might need to add the board presses again when I can get back to pressing!

Jim - Yeah the descent is the worst time to get hurt - you really have no choice but to bring it down through the injury/pain. How are things going for your recovery? I don't even want to compare my little injury with what you are going through!! Thanks for the well wishes too!

Training Journal
9/12

Thought I would give a few lifts a try tonight.

Warmup - light GMs

Jeff Vanco Squats (I'm sure he didn't invent these, but I'm giving him the name in my journal. Although I couldn't get 100% into them, I definitely feel how they will help my deadlift!! You are the man Jeff!!)
135 x 3 singles
225 x 3 singles
315 x 3 singles
365 x 3 singles
405 x 3 singles
425 x 1
455 x 1 (had to stop here because, the pressure on my arm was starting to get to high.)

Box Deads (standing on a 4in box)
135 x 10
225 x 5
315 x 5
365 x 1
(These didn't hurt the elbow bad until I went to 365 - one was enough)

Hyper Extension
BW x 4 x 15

Incline Situps (45 degrees)
BW x 4 x 12

Happy with the workout all things considered - don't think I will train Wed (normally a pressing day). I am icing now, and it feels a little better. I will see a PT tomorrow about doing some therapies - I talked to him this morning and he wanted a referall, but since he is a friend, I think we will bypass the doc for now. I hate going to doctors for something that isn't broken or bleeding! :)

[Lance Peterson]

Heal up soon man, what is a Jeff Vanco Squat then?

[SBaier]

Thanks Lance!

Here is a link to the thread Jeff posted about deadlift training. Basically, it is a squat lockout - working on starting strength. The program he talks about in the post looks pretty damn good too!

http://www.marunde-muscle.com/forum/showthread.php?t=904

[Jay O'Neill]

Nice workout Shawno.... Hey do you think he'd take an out-of-state referal...hehe.

[SBaier]

I'm sure he would, but he said it was cool without. I think he was a little more concerned with the extent of the injury - the swelling has gone down almost competely, so I feel better about it already. Still painful to fully extend.