Mike Westerling Journal

[Mike Westerling]

Good workout today. Not as stellar as I had planned but making progress nonetheless.

Warmed up with 2 sets of 10 sand bag rows with 120lber (1 wide, 1 narrow). Also did a few pushups and body weight squats and stretched a bit.

Stones to 64" platform
115,166, and 220 one right after the other real easy. I've never loaded anything onto 64" before so I was pretty happy about the 220.

240 for a bunch of attempts to 64". Every one was teetering on the edge but for some reason I just couldn't get it on. Then I dropped the platform to 60" and loaded the 240 real easy just for my sanity.

325 to my lap a few times. Didn't have enough gas to load it though. Still, the fact that I'm lapping 325 consistently and easy is unbelievable as just a few weeks ago I was having trouble even holding on to 280-300!

(By the way I only have the following stones:115,166,220,240,325,355 and a gym about 30 minutes from me has a 220, 280, 305, 345).

Yoke Walk: 620lbs for 50ft.

Sled Drag: 500lbs for 50ft followed by 700lbs for 25ft (to the death! twice!)

Keg Press: Pressed it so we were holding on to the bottom and the whole keg was above our hands. Just fooled around with my 150 lb keg to try it out. Felt really strange. Definitely need some tips on this one.

First pic is 220 shouldered then 220 loaded to 64" the last one is my 240 chin press-lol (one of my many attempts at 64")

[Mike Westerling]

If some one could tell me how to shrink them down a bit I would be extremely greatful.

[D.Norris]

Cant help you with the size but nice pics!

[Jacob Sauter]

Here ya go Mike http://support.persits.com/jpeg/pick_jpeg.asp

[patrick w.]

great pics. cool workout.

is the keg filled completley with water or just half way so that is rolls around?

[Mike Westerling]

Jacob,
I'll give that a shot. Thanks.

Patrick,
The Keg is filled with sand so it doesn't swish around as much as water does but it is still a be-atch when it shifts.

[Mike Westerling]

Warmed up with some bodyweight squats pushups and light sandbag rows.

Tire Flip: 10 flips in 53 seconds-changed direction at 5.
(no idea of the weight, the place I got it guessed 700 but had no listing or scale and I found weights for that size made by other brands ranging from 550 to 800)

Farmers Walk (1" handles): 266x38 ft in 11 seconds (grip went)

Conans Wheel: 400 lb Tire+250 inside x 1 lap.

Truck Pull: My toyota x 100 yards.

Keg Press: Did a bunch of sets of 2's losing my balance and dropping it alot and finally found my balance and got an easy 6.

The last pic is my Conans wheel disguised as a birdfeeder so the wife won't get mad-lol

[Jamie T]

big mike.. i like the journal.. you may be the guy to ask.. what constitutes a legal keg press.. is it like the pic shows or do they accept a "cross grip" where the hand on the top side - the arm has to be straignt and the lower arm can be bent?? do you know?

J

[Mike Westerling]

big mike.. i like the journal.. you may be the guy to ask.. what constitutes a legal keg press.. is it like the pic shows or do they accept a "cross grip" where the hand on the top side - the arm has to be straignt and the lower arm can be bent?? do you know?

J

Jamie,
Thanks. I don't know about every contest but the RI States promoter said both hands have to be like in the pic. However, I would imagine it is up to the particular promoter. I've seen pics of it done both ways.
-Mike

[D.Norris]

I love what you`v done with bird house to hide the implement!

[Mike Westerling]

I love what you`v done with bird house to hide the implement!

....if she came home and saw the conans wheel. Instead she was like "Nice bird feeder but isn't that kind of a weird place for it?" When I stopped laughing long enough to tell her what it really was she said this was just the leverage she needed to get me to rebuild the deck this summer.

[patrick w.]

damn! that is a sweet set up you got there.

[Jacob Sauter]

LMAO at the bird feeder!

What harness do you use to pull your truck?

[Mike Westerling]

LMAO at the bird feeder!

What harness do you use to pull your truck?

My wife got it for me for Christmas-my favorite gift!

[Mike Westerling]

damn! that is a sweet set up you got there.

I just built some stone platforms last sunday, can't wait to use 'em next weekend.

[Patrick McGuffin]

i think i might have to steal that set up for the conans wheel, thats sweet!
i dont have to hide it under a bird feeder tough, there are no women at my house!

[Jay O'Neill]

MIke... you just gave me a great Idea... the kids want teather ball.. hmmm... might be kinda high!
very funny though, love the bird feeder idea.

[Don Knotts]

That conan's wheel is a great design! Nice work outs too keep it up bro.

[Callie Marunde]

Mike you are really funny!! but I think the wifey knows, you men can't hide nothing!! hehaha'

Callie

[Mike Westerling]

Started out great! Best I've felt with the stones so far (even though I loaded the 220 so fast I hit myself in the chin and broke one of my bottom front teeth!) and I love my new platforms.

Stones:
Loaded 166 to 67", 220 to 61", 240 to 55", 325 to almost 49"-slipped at top
(My fastest so far without tacky).
Put tacky on and tried 325 a couple more times but not quite enough gas left!!!
Loaded 240 to 55" 5 times really fast (felt great I was throwing it up easy)

Yoke:
660 for about 15 feet and I felt a weird crunch between my shoulderblades and my middle back cramped up (the yoke was swinging like crazy) so I put it down. I picked it back up a few time to see if I could reposition it so it didn't hurt but my back was cramping up a bit. I just can't seem to carry it high without injuries so it looks like I have to go back to carrying it lowbar style which is where I like it but people have been telling me to carry it higher so I gave it the old college try. It's just not worth the risk i think. Anyone else carry it low?

Keg press
Just screwing around a bit to work on my form-nothing special here.

Carry and Drag
keg bear hug style 50' (too light) then Dragged sled with keg and tire on it back (about 700 lbs)

Went in and took a shower then went to see my chiro. He said I was a bit "off" (which confirms what my wife has been telling me all along-lol) but he didn't think/hoped it was anything major. It's pretty stiff now but I think it'll be okay in a few days.

My freind took some pics that he's supposed to email me. I'll post them when I get them.

[Mike Westerling]

.....a local ex-pro strongman today. He agreed to help me and my training partner Steve out. We did a bunch of tire flips with a 700-750 tire out in the hot sun then some farmers. We basically worked on a lot of technique on the tire and speed on the farmers. It was great to have someone who knows what they are doing there in person to help us out. Just a few little changes in where I was standing and my hand spacing my such a big difference. Bruce is a super nice guy and very knowlegeble and extremely generous with his time. He said he hadn't trained at all in a couple of months, but he was still looking jacked and his hands were like cement! I'm looking forward to some big improvements now that we have some technical help. Just 2 weeks until my first contest on June 18th. I can't wait. It should be a great learning experience.
-Mike

[Matt Burns]

Mike, great training. Where are you in Mass? I live near Uconn, near the Mass border. I've been up to Art's a few times but it's a long ride. I train events on my own here and it gets hard at times, maybe we can hook up and I'll come up and train. Let me know. Matt

[Mike Westerling]

Mike, great training. Where are you in Mass? I live near Uconn, near the Mass border. I've been up to Art's a few times but it's a long ride. I train events on my own here and it gets hard at times, maybe we can hook up and I'll come up and train. Let me know. Matt

I know what you mean. My buddie Steve and I train alone and today is the first time we've really had anyone look at what we were doing. I live in Millis MA. I'm about 15 minutes off 495 (Exit 15). Let me know if you want to come up some weekend. I have a bunch of stuff at my house (most of which I made myself) but it works. Are you going to do the RI States contest on June 18?

[Mike Westerling]

Well, my biceps were still a bit sore all week from last Sunday when I did a ton of tire flipping. The technique Bruce taught me improved my speed and power but pounded my bi's. I had planned to give myself 10 days rest before my contest but I was still too sore to make it happen. I had to put it off a few days. I probably should have skipped it and just waited until the contest but I felt I needed all the practice I could get so I did it anyway. Now I have 8 days off too rest and recover. I tried not to kill myself and just practice technique so I wouldn't overtrain.

Stones:
2 quick, lite series (good thing too, my biceps were STILL SORE from Sun!!!!!)
#1
115,166,220,240 to 67, 60.5, 55, 49".
#2
166,220,240, 240 to 67, 60.5, 55, 55".

Keg Press:
160 for a bunch of sets of doubles to get my technique down. Then an easy set of 5 with plenty left in the tank.

Keg Toss:
A bunch of tosses over a big tree branch followed by a few all out sprints to catch it before it rolled into the road-lol. First time I have done this event. I kept forgetting to practice it-must be getting senile-lol).

Farmers Carry:
My brand new 305 suitcases for a few short carries. Turns out the handles were a bit thicker than I wanted them and although I have no problem picking them up my grip goes at about 8 feet. I'm not too worried though, the first time I did a 2" farmers heavy I only went about 10 feet then came back the next workout and did 50 easy. I'm sure I'll own these sumbitches in no time-lol.

Truck pull
Pulled my Toyota about 100 yards up a slight incline. This was the easiest and fastest it has ever felt. Didn't even feel like I was going to puke after.

Pizza pound
1 whole large chicken, mushroom, onion and extra cheese pizza with a 50g whey protein shake and a bottle of ultra fuel.

Let the healing begin!!!!!!!!!!!!!

This will be my first contest so I have no idea of what to expect but I'm psyched to give it a go!

No pics of the actual training but I included these:

[patrick w.]

I was wondering, since you live in MA. I don't know if it is close to you or not but this guy CJ Murphy has a gym in Everett, MA (near Logan Airport) which has all the strongman stuff. Have you ever been there? total performance sports (http://www.totalperformancesports.com/)

[Mike Westerling]

I was wondering, since you live in MA. I don't know if it is close to you or not but this guy CJ Murphy has a gym in Everett, MA (near Logan Airport) which has all the strongman stuff. Have you ever been there? total performance sports (http://www.totalperformancesports.com/)

I've been there. I actually got into strongman after going to a Svend Karlsen seminar he had back in November. I bought my stones and my log from him as well. I'd love to go there and train but it's about an hour and a half from me through "the big dig" traffic and I got lost the 2 times I went out to buy the stones and log-lol. In order for me to go out and train with them I basically have to make a day out of it and the only day that I could pull that off would be on a sunday (the one day I don't work) and thats usually the day I hang with my wife and kids.

[patrick w.]

I've been there. I actually got into strongman after going to a Svend Karlsen seminar he had back in November. I bought my stones and my log from him as well. I'd love to go there and train but it's about an hour and a half from me through "the big dig" traffic and I got lost the 2 times I went out to buy the stones and log-lol. In order for me to go out and train with them I basically have to make a day out of it and the only day that I could pull that off would be on a sunday (the one day I don't work) and thats usually the day I hang with my wife and kids.

gotcha. well, it seems like you have a killer set up at your place anyway.

Good luck next week! You are going to do well!

[Mike Westerling]

Thanks for the encouragement bro. You know it's weird. Not training around anyone but my partner who's new like me and then Bruce (who just trained us basically) it's so hard to gauge how you're doing. I have no idea how I'll do compared to everyone else but I'm psyched just to go and compete.

[Mike Westerling]

...I had a blast and met some really great people. I think I came in fourth (I'll need to check when they post the results on the anvil to be sure).

Events:
1. Keg toss: Only trained this once before the contest and had no idea what to expect as I didn't even know how high I was throwing it. I wound up doing okay at it and think with some practice it could become a good event for me. I threw 12 feet easy on my first attempt. 14 feet easy on my second. Third attempt I went 15 and threw high enough but it didn't go over. I tried again at 15 and missed. First place threw 15 or 16 feet.

2. Chain drag/tire flip: The order was supposed to be reversed and that's how I'd been training it (big mistake) I can drag pretty decent no matter how tired I am but apparently this is not so with tire flipping. I had been dragging at the end of every workout so I got used to doing it tired. Well, I dragged the chain the first 50' easy and fast feeling great then got to the tire and it was like they added 200lbs to it. I flipped about 3/4 of the way to the death and couldn't breathe!!! Don't have any idea what happened for the next 30 or so minutes later (maybe I was abducted by aliens and am experiencing the "missing time" phenomenon they always talked about during x-files).

3. Keg press: I had been practicing the keg press by lapping it, then wrapping it, then standing up taking a mixed grip, putting it on my head, changing my grip to both hands at bottom, brining it back down to my chest, and pressing it out. This I am told is legal as long as you bring the keg back down from your head to your chest before pressing it. Fine. I do that and on my first "head stop", the judge tells me you need to bring it back down. So I bring it to my chest and press it up easy-ONE, I bring it down and lose my balance and re-clean it to my head. At which point the judge reminds me I have to bring it down before I press it. I tell her I know but thats how I change my grip. She says okay as long as I bring it back down before I press it. I bring it back down and ram it up but I lose my grip at the top and drop it behind me. Crap! I clean it yet again and someone tells me "one more to be in the lead!" followed by someone telling me I have 20 seconds. I put it on my head and the judge yells "you have to bring it back down!" again! I don't know if this made me laugh or what but I lost my balance, dropped it and got ONE rep. I was so pissed because I got 5 easy in training and was sure I'd get 7-10 reps with it. If I was better at blocking stuff out I would have gotten at least 5 or 6. The winner of that event got 6 or 7 reps.

3. Farmers: 295 each hand for 50 feet. Picked them up easily but felt like I was moving through mud and lost my grip about 30 feet. Picked them back up easily made another 10 in slow mo and dropped them again. It's funny I felt I could pick them up all day but for some reason just couldn't move with them. Need more work on speed and grip with these. It seemed that some of the other guys barely got them up but then flew with them once they did.

4. Atlas stones: The weights were light but slippery with no tacky. Everyone seemed to be having trouble grabbing them. I flew through the first three but had some trouble getting a grip on the fourth. I finally got my grip and loaded it which made the whole day worthwhile.

I was dissapointed with myself a bit in that I could/should have done better based on how I usually do in training. I'm trying to cut myself some slack knowing it's only my first contest and I'm more fired up then ever to redeem myself at the Mass States in 5 weeks on July 23rd.
-Mike

[DaneGarreau]

You did a great job at the contest bud. I love the pictures and your implements, and the bird feeder idea is awesome.

[ScottDowney]

Awsome work Mike, 4th place in your first competition is kick ass in my opinion and if I can place that high at the Uks I'll be well pleased...aswell as qualifying for the next round muhahahahahahaha

:KD:

Anyway, congratulations brother :YR:

[Mike Westerling]

..thanks guys. I appreciate the encouragement. I can't wait until this weekend for my next event workout!

[D.Norris]

Congrats Mike!

[patrick w.]

great job on your first contest!! So when is the second??

[SBaier]

Good job, Mike and great attitude!

[Mike Westerling]

Thanks again to everyone for the encouragement.

[Jay O'Neill]

awesome job Mike! I know you really looking forward to this event. Sounds like you did great! Very Impressive!

[Jacob Sauter]

I flipped about 3/4 of the way to the death and couldn't breathe!!! Don't have any idea what happened for the next 30 or so minutes later (maybe I was abducted by aliens and am experiencing the "missing time" phenomenon they always talked about during x-files).

LMAO!! Sounds like you did an awesome job for your first contest, congrats!

[Morgan Guthner]

Good job Mike.

[Mike Westerling]

Had a killer workout today. My 2 new buddys, Matt Burnes (who I met on this site) and his friend Geoff, drove all the way from CT to train with us today. They are a couple of big boys, both are about 6'3" and go about 280.

Warm up:
Sand bag row 2 sets of 10 and some bodyweight squats along with setting up all the equipment.

Stones a few practice lifts then 2 series with no tacky up to 240 then we put on some tacky and lapped my 325. None of us had it in us today and the 325 still hasn't seen the top of the platform. Soon though, I can feel it. I think we spent too much time screwing around with the stones and should have just done one series and moved on but Matt and geoff never trained on the smooth stones so they wanted to spend a little extra time on them. I figured I could always use more practice so we over did it a bit.

Conans wheel: we each did one lap with my 500+ tire on it and then one all out set. Steve did 2 full laps for the best distance of the day.

Farmers Walk: We all did a couple of pickups and a few feet with my 305 suitcases with 1 1/2" handles but the most distance they saw was about 6 or 7 feet.

Medley: 50 ft 2" farmers with 206 each arm followed by yoke walk with 540 followed by tire flip with 800 for 3 flips. We didn't time it but we all were dying after this one. It was 101 degrees and we were feeling it!

Truck Pull: 100 yards as a finisher.

Then we soaked ourselves with the hose and feasted on some steak tips I had marinating overnight. They said they'll be coming out every week till the mass states. Hopefully we can keep from letting our enthusiasm get the best of us and keep from overtraining.

I only got pics of the truck pull:
1. Me
2. Steve Ryan (RI 232-265 winner)
3. Matt Burns
4. Geof
5. Matt right after the pull. The look on his face sums up how we were all feeling at this point quite nicely!

[Matt Burns]

Thanks for having us Mike. Great time despite the heat, definetly going to be feeling it tomorrow. See you sunday and can't wait to play with the 325.

[Mike Westerling]

Thanks for having us Mike. Great time despite the heat, definetly going to be feeling it tomorrow. See you sunday and can't wait to play with the 325.

I just posted the pic's. I forgot the first time I posted-lol.

[Mike Westerling]

Matt and Geoff made it out to train with me and Steve again. We had everything set up by the time they got here so we went through with much less rest between events than usual.

Warm up: Some sandbag rows and bodyweight squats plus setting up the equipment.

Stone load: 240 to 55" for 7 reps.

Conans Wheel to the death: 500+tire on it for max distance. Steve went just Shy of 3 for the win, I did a little over 2 1/5, Geoff was just behind me and Matt brought up the rear.

Medley: 5 flips with the big tire/Yoke with 540/2" FW with 206 each.
Matt went first with a time of 1:20 smooth and strong on all 3 events. Geoff started out awesome tossing the tire around but had a little trouble with the yoke finishing good with the Farmers. I was dying on the tire. I lost my breath on the 3rd flip and couldn't get it back. I completed the medley but felt like I was going to die and couldn't catch my breath for a good 10 minutes after. Steve must've been dead from the Conans because he finshed the tire was dying on the yoke (usually his best event) and couldn't even get going with the Farmers. He puked in the back yard and said he just didn't feel right for the rest of the day.

Carry and drag: We carried a 220lb keg hussafell style and set it down on my sled with the 500 lb tire and dragged it back. We all flew on the carry but my driveway was kind of slippery with pine needles and we all had trouble getting the drag going. We all completed it but there was no stellar times to be had.

All in all it was a killer workout. Just one more till the Mass States. We are all entering. I'm doing LW open. Steve and Matt are doing HW open and Geoff is doing heavy novice.

[Mike Westerling]

Warm up: Bodyweight squats, pushups, sandbag rows.

Stones: 7 reps with 240 to 55" (Contest will have 5 240's to 48")

Conans Wheel: 1 lap with 555. Just didn't feel right on knees or crooks of arms so we nixed it. (contest is 450)

Yoke 540/2" Farmers 206/Keg Carry 220 Medley: Each for 50ft.
(Contest will be 450-500 yoke/205 FW/250 Husafell Stone 25 ft each).

800 Tire Flip and 500 Sled Drag: 6 flips and 50ft Drag.
(Contest will have 650 tire, no drag-just did it for conditioning)

The contest will actually have 3 of the following for the medley (events and order to be drawn out of a hat) so we have tried to be prepared for whatever could happen.
Yoke, 2" FW, H-Stone, Tire Flip.

Everything felt good and strong today except Conans. I've been doing better each week on it though so I think I'll be fine once I'm well rested. I have one more Squat/dead workout and 1 more OH press workout and I'm done until the contest.

[Mike Westerling]

Stones
5 240 stones to 48" in 39 sec. Winner got 14 sec.
When I congratulated him and asked how he got such a good grip on the stones because they felt powdery as hell (they covered my tacky in powder and became slippery as hell). He said he was glad he got the set he did because they where the ones every one warmed up on and my side was rolled out fresh-Doh!.

Viking Press: 17 reps at 235. (no idea what the winner did but I was fourth on that one).

Conans Wheel: 2 1/2 laps with 450. Just couldn't catch my breath. I have done a lot more weight farther and it even felt easy but for some reason I couldn't breath and dropped it. I think the winner did around 4 laps but I'm not sure. At this point I only am sure about 2 things: 1. 2 1/2 laps put me 4 points away from getting to do the last 2 events and 2. I was so out of it after being in the sun so long and not being able to breath that I really don't even remeber what else happened other than my training partner Steve Ryan came in 4th in the 265 class and rocked the shit out of the conans wheel and Matt Burns came in 2nd in the Novice 300's and Geoff Green talked them into letting him do 25 reps on the axle dead even though he didn't make the finals. AND I have a ton of work to do BUT it will be a labor of love...

-Mike out

[Mike Westerling]

1. Still need to work on my stone grip for when tacky is illegal or when the stones are powdery (and make sure stones aren't powdery if I go first-lol).

2. Move a lot faster on the conans. I tried to go slower so I wouldn't get as winded but since I couldn't catch my breath anyway at least I would have gotten farther before I died.

3. Need to work on my overhead pressing power (no news here).

4. Need to work on my grip (wasn't a problem in the contest but after when I tried the rolling thunder and failed at 180 it occured to me it needs work).

5. Most of all I need to work on my speed for all timed events.

[NickGiammarresi]

Mike are you doing the New Jersey show? its on the 24th of Septemeber or you doing the MA show the next day?

[Mike Westerling]

Mike are you doing the New Jersey show? its on the 24th of Septemeber or you doing the MA show the next day?

I went out to train with Nathan today and tried out some of the equipment he'll be using in the show. We had a good time and he gave me some pointers on axle press.

Axle Press: Some light triples to work on technique.
Tire: 10 flips with 650-felt really good.
Farmers: 80ft with 250 up a slight incline.
Stones:155,180,240,285 to 48" wasn't going to use tacky but the 285 spun on my shirt so I put on a little on. Was going to do a few reps with 285 but I felt my right bicep pull a bit on the deload on my second rep so I stopped there. All in all I felt good and strong. I look forward to training there every couple of weeks especially in the winter.

Thanks to Nathan for having us. He has a sweet setup. It reminds me of Magnus Samuellsons video where he trains on his farm.

[nathan fitzgerald]

It was great to have you both out. :I: Next time you come out I should be able to do alot more. Was a little achy in that side but I took a nap and it went away.

Great job on everything Mike you have alot of brute strength and drive. You will do great at the contest!!!

[christopher smith]

I don't have a conan wheel so I have been using my front loader tire and walking with that.

[Mike Westerling]

How do you hold it?


I don't have a conan wheel so I have been using my front loader tire and walking with that.

[Mike Westerling]

My training partner Steve Ryan is done with strongman until after football season so I was on my own today. It took me about 2 1/2 hours to complete this workout between dragging out and putting back of all the equipment. It must've been high 90's with ridiculous humididty and I was in (or was it on the face of) the sun so it felt like it took 5 hours-lol. Today I started timing all my events so I'll be more concious of speed.

Warm up: 25 calf rases, 15squats, 10 rows, 10 SLDL, 10 shrugs with 30 lb db's then quick stretch (already pouring sweat).

Yoke Walk:
440x50ft in 13 sec.
440x50ft in 11 sec.
540x50ft (timer didn't work)
540x50ft in 15 sec.
My lower back started cramping like crazy on my first walk with 540 which never happened before. After second walk with 540 I decided that was enough yoke for the day.

Carry and Drag:
110lb kegx25ft
160lb kegx25ft
220lb kegx25ft
500lb sledx50ft
1 minute 24 sec.
Lower back still cramping and head pounding from the heat.

Truck Pull (no guide rope)
Toyota pickup x approx 100 yards in 49sec.
Almost puked after this one but managed to keep it down. My head and lower back are throbbing. I hope it's just cramping and not something more serious in my back.

-Mike

[patrick w.]

damn brutal workout in this heat!!

[Mike Westerling]

damn brutal workout in this heat!!

..and Ive drank over a gallon of fluid and I still don't feel quite right. My head is pounding and my back is really funky too. I'm starting to get a bit nervous that it's more than just cramping in my back.

[Mike Westerling]

..but my left side is still sore and stiff. Walked 4 miles today and stretched out quite a bit afterward to see if I could get rid of some of the stiffness. Seemed to help a bit. Hopefully I'll be okay for events by this weekend.

[Mike Westerling]

First workout back since last Sat, took the week off to let my back heal up. Felt okay today but started to cramp up just a bit towards the end just to remind me it was there.

Warm up: 25 calf raise, 15 squats, 10 pushups, 10 log rows and 5 log curls all non stop then a quick stretch.

Log Press
(All sets of 2 are first rep strict, second rep push press-no rebend)
70x2
90x2
110x2
130x2
140x2
150x2
160x2
(All singles are push press with no rebend)
170x1
180x1
190x1
200x1-PR EASY! (First time I've got 200 without rebending the knees)
I think I had at least 15-20 more lbs in me (30-40 with rebend) but my back was starting to cramp a bit so I cut it there with a PR. Also this is the first time I've done the log in quite a while. And the first time I've ever tried it without rebending the knees. My old PR was 200 with a rebend.

Stones

115,166,220,240 to 67, 60.5, 55, 49". No Tacky.
Started quick and finished real easy but I haven't loaded to a high platform in a while and my technique was way off (even chipped my tooth on the 166-again).

166,220,240,300 to 67,60.5,55,49". With Tacky.
Flew on the first 4 but the 300 was a bit powdery (first time I've used it since I made it-think I would have learned about the powder after the Mass States-lol). It slipped once but I quickly picked it back up and loaded it. First time I've loaded 300 in a series and it was EASY!!!!

Conans Wheel
500+lb tire filled with water x 2 laps clockwise.
500+lb tire filled with water x 1 lap counterclockwise.
Back started cramping on the second lap of my first set so I put it down after 2 laps and stretched a bit. Second set was the first time I've ever gone counter clockwise and it felt weird! I had a bit more in me but I was worried about my back and feel as if I've pussed out a bit on todays workout. I get nervous about doing CW anyway because my yard is far from level and when I step in a valley no matter how small I really feel it in my knee.

I think my back will be 100% (God willing) by next weekend and all in all it was a good day.
-Mike

[Patrick McGuffin]

you should wear a football helmet whenever you try and load that 166 :D , hope your back is 100% by next week

[Mike Westerling]

you should wear a football helmet whenever you try and load that 166 :D , hope your back is 100% by next week

Your right. For some reason I just throw it up so fast and I'm not paying attention or something. I figured I'd only make that mistake once, I guess I'm not that good at learning from my mistakes though-lol.

[Patrick McGuffin]

maybee you jarred your brain the first time and it has impaired youLOL :D

[Mike Westerling]

I decided to add a few events into my regular weeks training so I would free up more time on the weekends to train the ones I really need work on.

Box Squat: Up to 490x1 with small belt on top set only.

Deadlift: Up to 500x1 with small belt on top set only.
(didn't kill it because my lower back is still a bit funky from a few weeks ago, just wanted to touch on a decent weight-for me anyway).

Narrow Grip Bench: up to 315x1 real easy-haven't been doing these much and I was just doing them with my buddy while I was waiting to go out and do the events.

One arm Standing Db press: up to 100x1 each arm easy just to start to get the feel for these. Again just killing time.

Carry and Drag: 220lb Keg H-stone style carry 50 feet put it on sled with 400lb tire and drag back. (Did this in a new parking lot and the sled wasn't sliding as good as usual. The drag was "to the death"-lol).

Truck Pull: My toyota pickup for about 80 yards up a slight incline. I forgot to time it but I was flying. By far the fastest I have ever gone. Felt awesome. I think my back should be 100% by next week.

[Mike Westerling]

Log Press
75x2 (one strict and one push press on all doubles-all singles push press-no rebend)
95x2
115x2
135x2
145x2
155x2
165x2 (pr strict but felt like shit)
175x1
185x1
195x1 (after 3 misses-my timing is awfull today)
Don't know what happened. Felt strong on this one after last week I thought I'd kill it today.

Tire Flip
500x3 warm up
800x8 Felt my right bicep pull on the 8th so I stopped. I've felt this before and usually it heals up pretty fast but it's a little worse than usual today. I'm pissed too because I was really feeling my groove today. All my reps were powerclean style with no knee.

[Matt Burns]

Good stuff on tire Mike, you could be brutal on it if you keep the traps involved. A one motion 800 is sick. By the way I hate tire flipping.

[Mike Westerling]

I think last time you guys were over was the first time I was starting to get the hang of that beast. I've decided I'm going to make tire flipping my favorite event for a while if my bicep recovers quick. It's still pretty sore today. Have you decided on paxton yet?
-Mike

[Mike Westerling]

Felt strong as hell today but got a slight muscle pull on my left quad. 500 on the box squat with just a small belt was a PR for me and I felt like I had more in me too.

Quad pull from squat+bicep pull from tire+lower back from yoke=Time to Rest!

Box Squat (back and forth "lazy superset" style with dead's)
BWTx15
45x5
135x3
185x1
225x1
275x1
315x1
365x1
405x1
455x1
500x1PR on the squat but felt a slight twinge in my left quad on the way up.

Deadlift
45x10
135x1
185x1
225x1
275x1
315x1
365x1
405x1
455x1
505x1 on the dead easy but felt it in the quad I just pulled so stopped there.

Lying Leg Curls (3 light sets for pump only)
50x20
70x15
90x10

Abs (Easy-just getting back into ab training after a lower ab pull finally healed up).

Bent Knee Situps (weight behind head)
No weightx15
10x15
25x15


DB Side Bends
50x10 each side
75x10 each side

[Mike Westerling]

My right bicep still isn't 100% so I skipped event training this weekend (as planned) and just did a little bit on saturday night.

9/3/05
Viking Press (no leg drive at all-knee's locked to let quad rest)
0x10
50x6
90x3
110x3
130x3
150x3
170x3
190x1
210x1
220x1 PR strict w/ no leg drive
140x10

Pec Squeezes with bands looped around elbows
Greenx25+10 sec hold on last rep

Dumbell Curls (one giant set non-stop)
20'sx15 supinating, 10 hammer, 10 cross body hammer.
Felt good to get the blood in my biceps but still felt burning in pulled spot on every rep.

Extreme bicep stretch-three 30 second stretches each arm.

Gripper (first time training gripper in months)
Trainerx20 each hand
#1x5 each hand holding each rep 5 seconds
(I wonder how much these contribute to anything. I'm way down in strength on these but my grip on farmers is better than ever).

Overall I felt pretty good yesterday. It kills me to skip events but I don't want the bicep to get worse. It actually feels better today after getting some blood in it yesterday and stretching it out. However, it still isn't 100%.
-Mike

[Jay O'Neill]

hey Mike... great training day.
what is an extreme bicep stretch, and how do you do it?
Hope all is well with you and the family!

[Mike Westerling]

hey Mike... great training day.
what is an extreme bicep stretch, and how do you do it?
Hope all is well with you and the family!

Basically you sit on a bench facing away from the uprights and reach behind you and grab the uprights with your thumbs facing down. You then rotate your elbows down and push your chest out until it feels like your biceps are about to pop off-lol. Then hold for 30-60 sec. When I was bodybuilding there used to be this whole facia stretching philosophy by John Parillo and Dante?(of "doggcrapp" fame) that stated that if you pumped up a muscle and then held it in an extreme stretch position it would stretch the facia and allow more room for growth. I don't necassarily believe that I got any growth out of it but I found that it kept my injuries to a minimum and when I was training mma we used to do it a lot as well. Also, when I have rehabbed muscle pulls in the past I have always incorporated it in with good results. I haven't been doing much stretching lately and thought I'd start incorporating it back in.

[Mike Westerling]

I started out having a decent day and then pushed for a little extra at the end and my right calf popped right in the middle of the gastroc.

Deadlift
45x10
135x3
225x2
315x1
405x1
495x1 Ugly! Lost my groove!
405x1 working back up to practice technique.
465x1
500x1 Smooth and in the groove.

Shrugs
315x15

Bent Knee Situps (weight behind head)
No weightx15
25x15

DB Side Bends
50x25
80x15

Bar Hold
365x9.1 seconds
315x21.27 seconds

Truck Pull
Toyotax100yards slightly uphillX36.19 sec.
First time pulling it up this hill so I don't know how it compares with my best but I was flying! I started off weird so I decided I would get a much better time with a better start so I decided to do a second pull and 3 steps into it I felt the center of my right calf "pop" and then let go. I don't know if it was a slight tear or cramp or what but it's on fire whenever I move it. I pray it's not torn. I came home and iced it and popped some ibupropen. I could freakin kick myself for getting greedy and doing a second set! Will I ever learn?

[Jay O'Neill]

Waiting for log entry Mike... :B:

[Mike Westerling]

But I still haven't done anything that could aggravate it. Sorry I haven't posted, sometimes I wonder if anyone reads it anyway. My last workout was Thurs 9/8. Nothing special though...

Seated Log Press (was palnning on seated axle but no access)
70x5
90x3
110x3
130x3
150x3
170x2
180x1
190x1
200x1
150x10 pausing each rep on chest.

Pec Squeeze with green bands
1 set 20 reps holding last rep as long as I could.

Dumbell Curls (one giant set non-stop)
20'sx15 supinating, 10 hammer, 10 cross body hammer.
Followed immediately (no stopping at all) with
30'sx10 sup, 3 hammer, 3 x-body hammer. (so 51 reps non-stop)

My biceps were so pumped at this point they felt like they were going to explode! I wanted 10-10-10 with the 30's but without any rest it just wasn't happening-lol. Anyway, bicep feels like it's pretty much rehabbed. We'll see if I can do some stones this weekend without bothering my calf.

Skipped Events this weekend and I'm planning on trying to squat and/or dead tues (tommorow) if my calf will allow it. If I feel anything I will abort and just rest. Right now my main focus is healing 100% before Paxton on the 25th.
-Mike

[George Champlin]

But I still haven't done anything that could aggravate it. Sorry I haven't posted, sometimes I wonder if anyone reads it anyway. My last workout was Thurs 9/8. Nothing special though...

Seated Log Press (was palnning on seated axle but no access)
70x5
90x3
110x3
130x3
150x3
170x2
180x1
190x1
200x1
150x10 pausing each rep on chest.

Pec Squeeze with green bands
1 set 20 reps holding last rep as long as I could.

Dumbell Curls (one giant set non-stop)
20'sx15 supinating, 10 hammer, 10 cross body hammer.
Followed immediately (no stopping at all) with
30'sx10 sup, 3 hammer, 3 x-body hammer. (so 51 reps non-stop)

My biceps were so pumped at this point they felt like they were going to explode! I wanted 10-10-10 with the 30's but without any rest it just wasn't happening-lol. Anyway, bicep feels like it's pretty much rehabbed. We'll see if I can do some stones this weekend without bothering my calf.

Skipped Events this weekend and I'm planning on trying to squat and/or dead tues (tommorow) if my calf will allow it. If I feel anything I will abort and just rest. Right now my main focus is healing 100% before Paxton on the 25th.
-Mike


I read your and alot of members posts, I am just so new I hate to give advice when I am here for advice

[Jay O'Neill]

I read yours, Shawn Baier's and Clays... don't stop journaling! I appreciate it. You guys are the reason I started!.
Nice workout... hope the calf heals up for ya!

[D.J. Satterfield]

Yeah Mike, I know what you mean by not learning to back off that last set or extra rep when not 100%. I also read yours, of course my boy Shawn Baiers, and Clays. Take it easy and rest that calf.

[Mike Westerling]

I usually read everyones. I love strongman and can't get enough of it I read everything!

[Mike Westerling]

I read your and alot of members posts, I am just so new I had to give advice when I am here for advice

I welcome any and everyones opinion. Just because I offered you diet advice doesn't mean I don't want your training advice. I appreciate any insight/info you or any one can give me. I have been trainig strongman for less than a year and have tons of info to learn. I will be happy to soak up any knowledge you care to throw at me.
Thanks again to everyone,
Mike

[Patrick McGuffin]

I usually read everyones. I love strongman and can't get enough of it I read everything!

same here, that and i try and learn from everyone elses expirience

[SBaier]

I agree 100% with you guys on reading everyones journals - it helps me with motivation since I don't have a training partner on a daily basis! Thanks to all with the great write-ups!!

[D.J. Satterfield]

Hey Shawn, I found a real nice house for an Iowan family down here in Omaha, then you and I could each quit training alone :LOL:

[Jonathan Mills]

I read all the logs too!

[Jay O'Neill]

Not me... I'm picky... hehehe.

[Mike Westerling]

My calf is still bothering me. It no longer eally feels like an injury just sore like it's been overtrained. I was planning on taking it easy today anyway but I really felt like something was going to give.

Box Squat (raw-no belt on all sets)
45x5
135x5
185x3
225x3
275x3
315x3 (easy but started to feel my adductors getting real tight).
365x1
405x1 (still easy but figured I'd stop there-just in case).

Deadlift (no belt or straps double overhand grip)
135x1
225x1
315x1
405x1 (easy but felt it in my calf so stopped there)

Bent knee situps on floor
bwtx25
(didn't add weight, abs felt sore already)

Dumbell Side Bends
50x25

Usually I'll go up to 455 on the squat and 495 on the dead as kind of a "maintenence workout" if I'm having a bad day but it just felt wrong. My abs were still sore from last tuesday (at least I can't think of anything else I could've done to make them sore since) I noticed it as soon as I started my situps. I probably should have taken the week off but I wanted to take the last 10 days to the contest off (as steve kirit suggested) so if I skipped today I would have missed almost 3 weeks. My last workout will be thursday and I will just practice a few light stone loads and some strict viking press to keep my calves out of it. I was hoping for a good solid event day before going but my body is breaking down and I feel like I'm on the verge of destruction. So I'm just going to have to hope all the training up until now carries me through. I was under 230 this morning though so at least I won't have to restrict my food at all this week. I need all the help healing up and getting strong again and it would have sucked if I had to keep my foods down.

As a side note: tommorow I'm supposed to be helping some people in my neighborhood load a truck full of stuff to be taken to Huston for the flood victims. I'm a little nervous about carrying a bunch of stuff and walking around with my bad calf. I guess the truck can't back up to her garage so there is a 200 foot trek up the driveway. This was her selling point "Come on Mike, it'll be a great workout". It's a 3 car garage filled with boxes stacked 5 high. It supposedly took over 12 hours to fill the garages with 6 or 7 people working like dogs. Anyway, I have to drop off my daughter at school and pick her up a few hours later so I won't be there too long. I want to help but i'm a bit nervous about doing myself in-lol. I feel like a delicate flower. hahahahaha

[Anthony Medina]

Jay I sprained my tendon leading from my left thumb to my wrist what should I do? Please give me a call at 253-921-1587 thanks.

[Patrick McGuffin]

if you are doing light stones remember to wear some sort of face mask on the 166 (hehe) :D

[Mike Westerling]

if you are doing light stones remember to wear some sort of face mask on the 166 (hehe) :D

...covered hockey mask. Haloweens just around the corner so I need to dig it out anyway. Good lookin out bro! hahahahahaha

[Patrick McGuffin]

what are friends for :)

[Mike Westerling]

Cardboard Box Load to 54"
1 million boxes ranging from 2lbs up to "felt like a ton" in 1 hour.

I went to a lady's house who had collected donations for the flood victims today. I got there right at 12 and helped load a truck full to the top with boxes full of everything you could imagine. We filled up 2 whole trailer trucks and there was still about a 1/4 of a truck left over. Actually I only helped fill the second truck as they were pretty much done with the first when I got there. My legs were so sore from yesterday's workout I was having trouble walking up and down the driveway-lol. I don't know why they were so sore I barely did anything yesterday. I really am starting to feel like a delicate flower-lol.

Was going to do some light loads and viking press tomorrow and then have 10 full days rest until the contest but now I wonder if even that's such a good idea.
Any suggestions?

[D.J. Satterfield]

Mike, I myself usually take three days off before an event. I train my legs hard (squats) Sun. prior, then some medium weight pressing and tris Mon. and some light cleans and light back on Wed. It has worked well for me, though I have never taken off that many (10) days before a meet to see how it affects me. This is pretty much the system I have used for strongman and powerlifting.

[Mike Westerling]

Mike, I myself usually take three days off before an event. I train my legs hard (squats) Sun. prior, then some medium weight pressing and tris Mon. and some light cleans and light back on Wed. It has worked well for me, though I have never taken off that many (10) days before a meet to see how it affects me. This is pretty much the system I have used for strongman and powerlifting.

...for the advice. Steve Kirit (my hero) told me to take 10 full days off before a show and I feel I need it anyway. If you've been reading my log you know I've had a bunch of small nagging injuries lately and I am sore as hell today from basically nothing yesterday. I feel as if my body is breaking down and I need a break anyway. Loading boxes today I felt like if I grabbed the box wrong or threw it up too hard something was going to pop! I also aggravated my calf a bit too. I may still do some light pressing and loads tommorow to work on technique. I'm assuming by your post you think that's a better idea than complete rest. I'll post what ever I end up doing.

[George Champlin]

Cardboard Box Load to 54"
1 million boxes ranging from 2lbs up to "felt like a ton" in 1 hour.

I went to a lady's house who had collected donations for the flood victims today. I got there right at 12 and helped load a truck full to the top with boxes full of everything you could imagine. We filled up 2 whole trailer trucks and there was still about a 1/4 of a truck left over. Actually I only helped fill the second truck as they were pretty much done with the first when I got there. My legs were so sore from yesterday's workout I was having trouble walking up and down the driveway-lol. I don't know why they were so sore I barely did anything yesterday. I really am starting to feel like a delicate flower-lol.

Was going to do some light loads and viking press tomorrow and then have 10 full days rest until the contest but now I wonder if even that's such a good idea.
Any suggestions?

I cannot give advice for resting before a comp but I can give you dap for helping with the flood victims :KD:

[Mike Westerling]

Last workout before paxton on the 25th.

Viking Press (strict-no leg drive at all)
0x10
50x5
90x3
140x3
180x3
200x1
220x1
230x1 PR
240x1 PR

Stones (no tacky)
115 to 55" x5
166 to 55" x3 Felt slight calf pull on 3rd rep.
240 to 49" x1 Real easy but still feel slight bicep pull.

Felt like I could have thrown the stones through my ceiling but at the top I could feel the calf a bit and it made me nervous. The contest is to 48" so I won't really need to go up on my toes and the heaviest stone in my class will be 240 and tacky is allowed so I think my bicep will be okay (God willing).

[Jay O'Neill]

Looks good Mike. Are you doin the Paxton meet?
Do you have a viking press aparatus from Brute strength?
Good luck to you at the meet. You'll Kick ass I'm sure. Take pics!

[Mike Westerling]

Looks good Mike. Are you doin the Paxton meet?
Do you have a viking press aparatus from Brute strength?
Good luck to you at the meet. You'll Kick ass I'm sure. Take pics!

Yeah I'm doing paxton.
I built my own viking press with pipe from home depot for about $60.
I'll definitely get some pics.
Thanks again,
Mike

[Lance Peterson]

Great looking workout man!

[Mike Westerling]

Got to the contest early and weighed in at 228. Felt a little stiff from too many days off but once I started warming up I felt good. Nate put on a great show we started at 11:00 and finished at a little after 2:00. There were 12 competitiors in my class.

1. Conans wheel: I went last on this one and it felt light when I picked it up and I started flying with it. I thought I would get an easy 3 1/2 laps for the win on this one but I guess I was too cocky becuase I slipped and dropped it before I went around once and as I slipped I felt the calf that has been injured-not too much pain though. Last place on this one.

2. Viking Press: Got to go first here and got 14. I had a lot more in me but I paced myself too much so I wouldn't get fatigued (like I saw everyone else do) and I ran out of time. First place got 19 (which I think I had in me). I tied for 4th. Chalk it up to experience.

3. Farmers Walk: 210 for 100ft. Finished in 15.5 seconds. Maybe could have gone a bit faster but I could feel my calf and I was getting a little nervous. Not unhappy here though. It's funny, it seems that I go the same speed no matter how heavy the weights are. I don't get any faster when they are light-lol. 4th place.

4. Kegs and Tire Medley: 175 keg for 25 feet then 225 keg for 25 feet then 650 tire for 3 flips. Had a tough time moving fast with my calf on the kegs and was slow as sh!t on the tire. I had absolutely no pop on this one and I could feel my calf pulling and cramping. 45 sec for 7th place.

5. Stones: 215,215,215,240 to 54". I won this one with 14.8 seconds. This was the highlight of my day. Willie Wessels came up and congratulated me and asked where I was during the earlier events-lol. I even got a free atlas stone from tps for coming in first in the lightweights.

I don't know my overall placing but I would guess somewhere around 5th. After winning the stones I am so high that I don't care if I came in dead last overall-lol. I've got a lot of work to do this winter. But I love this sport and can't wait to get started.

Training Goals:
1. Recover and stay injury fee.
2. More experience on the implements to cut down on stupid mistakes.
3. Increase foot speed on all events.
4. Work on OHP power.

[Patrick McGuffin]

what was the second event??

[Paul Neuhaus]

Hey Mike, Nice job...especially for a guy with an injury. Like you, I also need more experience to get rid of the mistakes, and I need to increase foot speed on all events. How long have you been doing strongman?

[Paul Neuhaus]

what was the second event??
I believe it was Viking Press. At least that's what was on the entry form.

[Mike Westerling]

Paul,
Thanks. I started training for it (with weights) last Novemeber but didn't start buying/making all the implements till the beginning of this year. I have been steadily adding to my collection and soon I should have everything I could need at my house. How long have you been training strongman?

Patrick,
It was Viking press. I fixed it. Thanks.

-Mike

[nathan fitzgerald]

WOW! What a show.
You did place 5th.Great job!

You had no problem at all with the Conan's so we were all shocked when it dropped (Willie even said that it looked like nothing for you).

Hope to see you soon.
-Nathan

[Mike Westerling]

It was an awesome show. I had a great time. I look forward to coming out and training with you guys in a few weeks once my calf is a legit 100%.
Thanks for an awesome time!
Mike

[Paul Neuhaus]

Paul,
Thanks. I started training for it (with weights) last Novemeber but didn't start buying/making all the implements till the beginning of this year. I have been steadily adding to my collection and soon I should have everything I could need at my house. How long have you been training strongman?

-Mike
I started in early April of this year, and did 2 contests so far...first was a ProAm in August...VERY HEAVY...placed 8th of 12 in the 231s, but it was an awesome experience.
I personally love that Conan's. We have one to train with that has a 98' radius, so it's pretty huge. My advice, train the hell out of it if you have the chance because everyone else I've met hates it, especially when it's really loaded heavy. When you really load that thing up, it'll crush your lungs and you have to control your breathing so it doesn't push all the air right out of you. When I train it really heavy, I end up "weazing" instead of taking smooth breaths. Add in a training partner who's right behind you, screaming at you like a drill sargeant, and it becomes one of my favorites.

[SBaier]

Great job Mike - kick *ss time on the stones!!!

[Matt Burns]

Mike, it was fun today, I definetly know my weakness now. I'm a bitch in the gym, and speed events are easy. Had a blast today and want to thank you for helping me start event training. It's going to be a fun winter and we'll definetly being killing it at Nates and Lyan's. Talk to you soon.

[D.J. Satterfield]

Congratulations Mike, sounds like you had a good day. Awesome job on the stones. My contest went pretty well until the Yoke/Keg carry and that is when my calf/achilles blew. I have to get into the doctor today and see how bad. Keep training, sounds like you have plenty of strength.

[Mike Westerling]

...is sore as sh!t today! My lower back was a bit tweaked too but I did 2 sets of light pull throughs and 2 sets of roman chair situps then stretched a bit and it feels fine now. My calf however, definitely wasn't healed up as much as I thought it was. Well, I'm going to take this week off from doing any leg training. Other than some light walking and stretching I'll do a little upper body on thursday morning (probably some seated presses) and then I leave for Disneyworld with the family on Friday. Luckily I got someone to stay and dog sit for me so I didn't have to board my 2 dogs and saved myself a couple hundred bucks. When I get back I'm just going to do the basic gym lifts for a few weeks and get my ohp, dead and squat going up again so by the time I event train again it'll probably be a good month to 6 weeks from this past sunday so hopefully I'll be all healed up and ready to go at it on events 100% again. I plan on killing it all winter so a little break from events shouldn't hurt me too much. I'll probably still do a few light stone loads here and there for good measure though-lol.
-Mike

[Mike Westerling]

Mike, it was fun today, I definetly know my weakness now. I'm a bitch in the gym, and speed events are easy. Had a blast today and want to thank you for helping me start event training. It's going to be a fun winter and we'll definetly being killing it at Nates and Lyan's. Talk to you soon.

It's funny you say that because when I first met you I figured you would be the other way around. A big old boy like you looks like you could lift some good weight but not move so good-lol. I'll never forget the day we did the 540 yoke/250 2" farmers/800 tire/225 keg carry medley all for like 50 ft and you smoked it! I thought for sure you would pass out after that-hahahahaha. I remember going after you and thinking it looked so easy it was going to be a breeze. I think I saw God on that one and I remember him looking concerned-hahahahahahaha! You did great yesterday. What was your final placing anyway?

[Matt Burns]

Mike 4th, not bad considering I got last on the viking and 2nd to last on conans. If my overhead catch's up to my sq and dead I'll be killing it next year. Your overhead was looking strong yesterday, nice work and we need to get you doing some heavier stones, those 240's are like a toy to you now. Good stuff, I'll be heading up tp Nates sometime soon to get a platform and I'll let you know in advance so we can get a training session in.

[Mike Westerling]

I was bummed that the stones weren't heavier. I am dying to try a heavy series in a contest. 4th is great, you will be killing it next year!
-Mike



Mike 4th, not bad considering I got last on the viking and 2nd to last on conans. If my overhead catch's up to my sq and dead I'll be killing it next year. Your overhead was looking strong yesterday, nice work and we need to get you doing some heavier stones, those 240's are like a toy to you now. Good stuff, I'll be heading up tp Nates sometime soon to get a platform and I'll let you know in advance so we can get a training session in.

[nathan fitzgerald]

Matt,
Looking at the results you did awesome. 1st on the Farmer's Walk (You smoked those things at 13:62 sec.) and 2nd on the Medley (Came very close to winning that event too).

Mike,
Next year I will be making the stones a bit heavier probably 215-285 for the LW guys and having the HW guys do 240-320.
Anytime that you want to run the stones come on over.

[George Champlin]

where are the updates?

[Mike Westerling]

...took the family to Disney and Universal. We had a great time. Did nothing physical except carrying my daughter around the parks (when my wife was too tired to do it-lol) and throwing my freinds kids around the pool. My calf didn't feel too bad-only once in a while when I was pushing off from a funky position. Ate like crap, feel like crap-lol. How bad you ask? We had a bannana split for lunch our last day there then a casadilla, tostado rolls and buffallo wings for dinner before we left. Had the first healthy breakfast I've had since last Wed and I feel like a new person. I will spend the weekend hydrating and eating a ton of clean food to get ready for my first workout back on Monday. I'm psyched to get started training for next season. Well, it's off to catch up on the bills now.
-Mike

[Jay O'Neill]

Welcome Back Mike... missed your workout posts... good to have ya back. Glad you had a nice vacation!

[SBaier]

Yeah, welcome back Mike! I was wondering about you. By the way, your diet sounds great while on vacation, don't change a thing! :D

[Mike Westerling]

Well, I was going to start on monday but I woke up at 5am with shooting burning pain down my left leg. I have no idea what I did to cause it other than sitting around all weekend on my couch! Last night my wife and I were watching a horror movie and towards the end I could barely sit still I was so uncomfortable. I figured it must be from inactivity so I decided to get up and head to the gym at about 7am after tossing and turning for about 2 hours. It was either that or bang my head against the wall till I passed out-lol. So I drank a half gallon of water, went to Dunkin Donuts and got a medium with milk and one equal, then went to the gym and shot the sh!t with my buddies Ty and Albie for about 2 hours until I finally felt awake enough to train-lol.

Squat (totally raw no belt)
bwtx15
45x10
135x5
185x5
225x5
275x1
315x1
365x1
405x1
Started out doing full squats but I tend to go to low and my knees started aching so I put the milk crate with a 45 on it under me for 365 and 405. It's actually easier for me to squat without it but my knees take a beating. I'm going to keep doing my warm up sets without it then put it under me for my heavier sets to see if I can get my knees used ot it gradually. Back felt okay now that I was warmed up but I was feeling the time off.

Deadlift
135x1
225x1
315x1
405x1
455x1
Tried a hook grip on these after watching Brad Gillinghams dead video and decided I like it but it will take some getting used to. Back felt like it was starting to strain and sciatic pain came back on 455 so I stopped there. I think it'll be okay though.

Leg Extension (supersetted these with Lying Leg Curl)
50x20
100x20
Lying Leg Curl
50x20
80x20
These felt easy but my legs pumped up real quick and I felt nausious-hahahaha-just 2 weeks off did this?

Did the following non-stop like one giant set.
Pull-throughs
100x20
Roman Chair Situps (touched upper back to floor each rep)
bwtx20
DB Side Bend
60x20 each side
Coffin Situps
bwtx12
Abs started cramping up on the coffin situps-and felt pukey-lol.

45 Degree Leg Press Calf
Empty Sledx15 each leg
90x25 both legs
Did these very slow-just trying to work through the range of motion to get some blood in the calves and stretch them out. My right calf was sore and felt the stretch but I think it's on the mend. My left achilles was real tight though.

Stretched out my legs and back real good.

Stepper
20 minutes at 2.5
Pretty easy considering how long it's been since I've done cardio but I was feeling nausious from legs so it wasn't much fun.

Went home and had Breakfast:
1/2 cup oatmeal with 1/4 cup sliced almonds and 1oz pineapple with 1/2 cup fat free lactaid milk.
50g whey protein shake with glutamine in water.

All in all I was happy with it for a first day back after 2 weeks of crappy eating and no training. I watched the video of me and my daughter swimming in the pool and realized that the "I'm training strongman so I don't care if I put on a little fat" approach isn't working for me. I need to get lean and athletic for next season. My bone structure is too small to carry this high a bodyweight without looking sloppy. My plan is to compete at about 220 next year. Instead of having to make weight I can spend the last week before the contests chowing and hydrating and not have to worry about it.
-Mike

[Paul Neuhaus]

I watched the video of me and my daughter swimming in the pool and realized that the "I'm training strongman so I don't care if I put on a little fat" approach isn't working for me. I need to get lean and athletic for next season. My bone structure is too small to carry this high a bodyweight without looking sloppy. My plan is to compete at about 220 next year. Instead of having to make weight I can spend the last week before the contests chowing and hydrating and not have to worry about it.
-Mike
I think I'm gonna have to do the same thing, Mike. I hover right around 228-231, which is just one more thing to stress me out right before a contest. At my last contest, I weighed in right at 231. That pissed me off, because I knew I was cutting it too close. Plus, shedding the fat should help with foot speed and endurance.

[Patrick McGuffin]

i need to too , last contest i did i had to loose 5-10 pounds to make weight, i was suprized i did so well :C:

[D.J. Satterfield]

Nice workout Mike, that is some pretty good work after taking time off. I hang right around 225-226 and that seems to be a good weight for me. I know in my last PL meet the extra 5-6lbs. really added strength. I used to stay around 218-220. I have always been pretty athletic so the extra weight doesn't bother my speed. Keep up the good work.

[Jay O'Neill]

Glad to see ya back Mike... Nice workout!
hard to come back after a layoff but sounds like you did alright. I find that BSing with the boys is a great opening excercise. gets the jaw muscles loosened!
Welcome back!

[Mike Westerling]

Standing Press (oly bar)
45x10 (5 strict+5 push)
65x2 (1 strict+1 push for all doubles)
85x2
105x2
125x2
135x2
145x2
155x2
165x1
175x1
185x3 (all pushpresses-no rebend)
185x3
185x3
Felt easy, just working on groove. I can't rack it properly on my shoulders (I just dont bend that way) so it kind of sits on the top of my upper pecs. This is the worst feeling exercise for me! Log, viking and even axle feel more natural. I guess that means I need to do the most work on these. In time I'm sure they'll be fine.

WG Pulldowns
110x10
220x10-felt alittle heavy. Never used this machine before and weights feel off.
176x10
176x10
Good lat pump! I forgot what that feels like-lol.

Bench
135x10
185x10
225x5
Just did a few sets to get the feel of these. They feel awful! I'm so used to doing narrow grip that it just felt wrong on my shoulders. I could have done at least 20 with 225 but it just felt like a bad idea so I'm going to give it a few easy workouts to get the feeling back. It's hard to believe this was my best lift at one time-lol.

DB Curls
30'sx10
30'sx10

Lying DB Tri's
30'sx10
30'sx10

x-body Hammer Curls
30'sx10

Rope pushdowns
135x10 (easy pulley)

Face Pulls
110x10
130x10

Standing DB external rotations
10'sx15
All in all it was an easy workout. Everything felt light and I got a good pump. I miss doing bodybuilding style exercises. They feel weird after doing mostly strongman for so long. I think I need to incorporate them back in to balance things out. I just don't want to end up doing so much that I overtrain.
-Mike

[NickGiammarresi]

mike how did you build your viking press?

[Mike Westerling]

mike how did you build your viking press?

I got 2 10ft pieces of 1 1/2" pipe from home depot, a 5 foot length and a 26" length. and four 5" carriage bolts with nut's and washers that was used for the frame and I anchored it to a wall by drilling 2" holes in some 2x6's and nailing them to my basemt wall with cement nails. Here's a few pics.
-Mike

[Lance Peterson]

Great job on the Viking Press! Your last workout looked insane. I would need a barf bag after all that!

[Mike Westerling]

Great job on the Viking Press! Your last workout looked insane. I would need a barf bag after all that!

I probably would have needed one too but being my first workout back none of my sets were really all out intense so it wasn't like I was killing myself-lol.
-Mike

[Dan Harrison]

That's so cool. Viking presses are really fun. Nice couple of workouts! Seem like real barfers to me. With the hook grip, yeah, you just have to toughen your thumbs to the pain. Hurts like hell for awhile, but the pain reduces soon.

[Mike Westerling]

It's rainy as hell out with pineneedles all over my driveway so we trained inside today. I just got a new training partner who wants to try competing at strongman next year named Pat who'll be training event days with me on the weekends. He wrestled in college and is just under 190. He lapped the 300 stone with just the tacky that was on the stone from my last set but couldn't load it-not bad for his first time ever touching them! I think he'll do great in the 175-200 class. Also he loves to train so it'll be good to have him. Once Steve gets back from college we'll have a great team!

Bodyweight calf raises and squats and sand bag rows to warm up.

Stones to 55"
115x1
166x1
220x1
240x1
300x1 PR to this height with no tacky-REAL EASY!!!!!!!!
325xmissed without tacky becuase felt my right bicep a tad.
325 to lap with tacky but felt my bicep again so I pussed out.
Decided I was going to do a few loads with 300 with tacky but I felt my bicep a bit on the first one and decided to play it safe.

Farmers Deadlift with 1.5" handles (weight is per hand)
116x1
206x1
256x1
286x1 Felt heavy.
286x1+11 sec hold for time. Could have gone a bit longer but started to feel it in the bicep.

Not too bad for my first event workout since Paxton. I think the bicep is fine I just strained it a bit, again-not as bad as before though. I really need to fix this bicep problem-it's starting to get real annoying!

[Paul Neuhaus]

I just got a new training partner who wants to try competing at strongman next year named Pat who'll be training event days with me on the weekends. He wrestled in college and is just under 190. He lapped the 300 stone with just the tacky that was on the stone from my last set but couldn't load it-not bad for his first time ever touching them!
Damn, that is impressive. And I thought I was tough when I got the 250 in my first session and 275 the next week.
This guy should do very well. How's his pressing?

[Mike Westerling]

Damn, that is impressive. And I thought I was tough when I got the 250 in my first session and 275 the next week.
This guy should do very well. How's his pressing?

He hasn't tried any standing OHP yet so I don't know yet, we'll find out this week. He's a pretty strong kid overall so I'm sure he'll get good quick.
-Mike

[Mike Westerling]

I was planning on training Log Press today but my Bi's are so sore from Stones on Sat I couldn't have cleaned it emty-lol. Overhead Press was due so I figured I'd do it at the gym. I want to start training events more and get away from gym work for a while but cleaning an axle or log was out of the question today so I did some seated stuff and took it out of the rack. I really need to build a rack out side for Log PRess on days when I am too sore to clean it. My power rack in my cellar is too short to do standing presses in.

Squats(raw/ no belt supersetted with Seated DB Press)
bwtx15
45x10
135x3
185x3
225x3
275x3
315x3
365x3
410x1 all squats were real easy-(wanted to save something for yoke this week though)
Seated DB Press
15'sx20
30'sx10
45'sx5
60'sx5
75'sx3
90'sx3
100'sx2 (felt funky, should have been easy-stopped here)

Behind Neck Push Press (no re-bend/did very slow negatives to front)
45x1
95x1
135x1
185x1
205x1
225x1 (shoulder felt funky again-stopped here)

Bench (just to kill time waiting for my freind to catch up)
45x10
135x5
185x5
225x5
275x3 (could feel it in my pec where it was torn)
-Note to self: Stick with Narrow grip only from now on.

Tricep Pushdown Superset
70x10rope+100x10straight bar+100x10Vbar
85x10rope+115x10straight bar+115x10Vbar

Stand External DB rotations (super setted with face pulls)
12.5x15
12.5x15
Face pulls
100x15
100x15

Hanging situps (rocky style)
Bwtx15

DB Side Bends
65x15each side

Felt okay, I guess, no injuries so at least that's something-lol.

[D.J. Satterfield]

That is alot of work in a session Mike, you're putting up some good numbers squatting and pressing, looks like you are staying strong since vacation.

[Mike Westerling]

I feel like my OHP sucks though! My squat was going good I was finally okay with it a few weeks before vacation when I got 500 with just a belt. However, my shoulders just dont feel strong...they feel like the joint is held together with bubble gum and toothpicks-lol. It doesn't hurt but it just doesn't feel strong-you know? My goal is to get my log press (and all my OHP)up to 300 by next summer. I don't know if that's a pipe dream or not but I think once I get my technique/leg drive down I will improve dramatically. My shoulders have been pretty strong in the past so I don't know why I'm having so much trouble with them now.
-Mike

[Mike Westerling]

Yoke
260x100'
440x50'
440x50'
540x50'
580x50'
Calf felt good and core felt really stable. First time I remember not having too much swing. Didn't go too fast just wanted to stay safe on the calf.

Truck Pull
Toyota Pickupx80 yards slightly uphill.
Stayed on my toes the whole time. Calf felt good until the very end when the hill gets steep I started to feel it just a little and stopped there.

Truck Drag
Toyota Pickupx80 yards slightly uphill.
My quads started burning at about 20 yards and kept burning. They're still burning-lol.

Not bad. The calf is probably 99%. Thank God!

[D.J. Satterfield]

Hey Mike, glad to hear you are healing up. Workouts are looking good. Its probably smart to go slow on the yoke and make sure everything is healed up.

[Mike Westerling]

Hey Mike, glad to hear you are healing up. Workouts are looking good. Its probably smart to go slow on the yoke and make sure everything is healed up.

I'll take it slow for a few times until I'm sure it's 100%. How are you doing?
-Mike

[Mike Westerling]

Well, I tried the knee kick on the tire today.


Started with my light tire (350-400ish?)for 7 easy reps with the knee. The tire is short too so it's easy to get it high enough that the kick gets me through.

Med tire (500ish?) for 5 reps-Easy, seemed to get the knee up okay. The tire is still short enough to get it high enough for the knee to kick it through the transition.

Heavy Tire (800)
3 slow singles using the wide grip and getting the knee under. Not quite enough pop and still stalling 1/2 way. This tire is too tall for it to be at the critical height for the knee to work-need to be more explosive.

2 faster singles getting closer to the right height-need more pop.

3 More aggressive singles with more explosive pulls from the ground and much harder knee kicks got it moving a bit better but still not getting it high enough to use the knee effectively.

3 Explosive flips non stop pulling it as fast as possible from the ground as if doing a one motion but still kicking the knee in. I think I got it right but I really didn't need the knee because I was pulling it high enough to drop and catch it. Felt the same old bicep strain on rep number 4 so I dropped it as soon as I felt the sting.

I don't know what I'm going to do. The only way I can get the tire high enough that it doesn't stall on the knee is to be explosive enough to one motion it. So why not just one motion it? If I can't pull it that high then I'm just stalled out on the knee anyway and I can't kick it over effectively. I also noticed when I go to kick it the weight seems to all shift to my right bicep. I think if I had just one motioned it today I wouldn't have strained it because it would have been more even between the two arms. I am just going to have to get powerful enough to one motion whatever tire comes my way-lol.
-Mike

[Matt Burns]

Mike, as long as your biceps are good, one motion it. You have the explosion. Your tire is a legit 850, harder then the one I did at Nates and every one was getting thier ass kick buy it. As a light thats the biggest tire you will see unless we get crazy and do the snowman next year. I've seen you own that tire just get pissed at it and it's your bi.....h. Just got my 335 pured and broke it out today, things a monster. I'll have 10 stones(175-360ish) to work with in a few weeks and you'll have to make it down so we can punish each other.

[Mike Westerling]

Push Press
45x10
65x3
85x3
105x3
125x3
145x1
165x1
185x1
205x1
215x1 Easy
225xmiss? I had no power. Knees killing me all of a sudden.
225xmiss again-What is wrong with me today?
135x8 strict press

Rack press (strict set just above head)
135x3
135x3
135x3
Shoulders were smoked going in. This is definitely my weak point.

NG Bench
45x10
135x5
185x5
225x5
275x3
295x2
Shoulders smoked-felt weak as sh!t!!!!!!!!!!

Lying DB Ext
20'sx10
30'sx10
40'sx4??????????????????????

Pushdowns with V bar
50x15
70x10
85x10

Feel like crap today. Got talked into working out even though I didn't feel like it at a gym I don't like (by my wife, so I had no choice-lol). Then the power in the gym went off and I was stuck training at a gym with no axle and terrible seated press benches in the dark no less. I've been trying to start a routine Dale Norris suggested but it seems every time I go to do it I am at the mercy of messed up circumstances and lack of equipment. I am going to have to re-arrange my whole schedule so I can end up at the gym I need to on my OHP day.
-Mike

[Mike Westerling]

Deadlift
45x10
135x3
185x3
225x3
315x1
385x3
435x3
480x2

18" Deadlift
135x3
225x1
315x1
405x1
495x1
585x1

Roman Chair Situps
Bwtx25

DB Side Bend
75x15 each side

Back Extensions
Bwtx25

Leg Ext
100x20

Leg Curls
70x20

[SBaier]

For not "feeling it", you sure did a damn fine job today!!

[Matt Burns]

Good stuff Mike. I'm heading down to train with Tom"not human" McLure(?) saturday. He's Diones pick to win the heavy pro card. I'll let you know how it goes and heal up quick because training is going great down here and we need to hook up to kill some stones.

[Mike Westerling]

My new training partner was a no-show. So I had to drag everything out, set up and take down alone which turns a quick workout into a marathon.
Warm up-25 bodyweight squats and 50 calf raises.

Yoke
260x100' (put it down at 50 to turn around)
440x50'
440x50'
620x25'
620x25'
I think I could have gotten 50' on the first set with 620 but it was sliding down my back. The second set with 620 was much better but my left achilles got real tight so I decided to play it safe and drop it at 25'.

Farmers Walk (1.65" handles)
196x100' with one turn.
This was the first time I did these with a turn and I would have liked to do another set for the practice but my achilles was getting tighter so I stopped there.

Farmers Hold (1.2" handles)
315x10sec
315x5sec
My grip was totally fried from the thicker handles on the walks and my skin felt like it was about to tear so I dropped them a bit premature on both sets. As I type this I can feel my achilles aching. I'll ice it tonight and try and take extra good care of it this week.
-Mike

[Mike Westerling]

Decided doing a second day of events wasn't going to happen based on my schedule so I decided to keep doing 2 good hard gym days and doing bothe DE and ME work. I am following the split recommended by Jim Glassman and today kicked my butt good! I am psyched to start the DE squats again after not doing them in years.

ME Seated Military Press (stopping on pins set just under chin each rep)
45x15
95x3
135x3
175x3
195x2 (strained my guts out on this set)
205x1 (easy?)
215x1 (to the death-lol)
Starting at this height is my weak point on these and just getting the bar moving felt like my head was going to pop off.

DE Squat (set up with doubled up purple bands)
45x5
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
Did these with one minute rest between sets. Should have gone a bit heavier but I wanted to get used to them for afew workouts first. Felt really explosive. Psyched to be doing these again.

Leg Extension (supersetted with Lying Leg Curls)
100x20
130x15
Lying leg Curls
70x20
80x12
Felt like I was going to puke after this!

Wide Grip Pullups
Bwtx12
Bwtx12

Back Extension (Upside down on incline situp board)
bwtx25
+50x10

DB Curls (Both arms together)
30'sx10
30'sx10
Easy but I am planning on working into biceps slowly especially because I'm planning stones and tire this weekend and I can still feel where I strained my right bicep a little bit in certain postions.

DB Side Bends
80x15 each side

Incline Situps
bwtx20 (highest incline)

Hanging Leg Raises
bwtx15

Calves
bwtx35 just to get some blood in them and stretch them out cause they were still a bit tight from yesterday. No pain in the achilles today-thank God!

I did this whole workout in just over an hour so it should help improve my conditioning as well.
-Mike

[Mike Westerling]

Deadlift
45x10
135x3
225x3
315x3
405x1
495x1 easy
520xmiss at knees
520xmiss at ankles
520x1 EASY!!!!!!!!!!!!!!!
Don't know what happened here but all's well that ends well-lol!!!!

Stand DE Military Press using purple bands (no leg drive)
45x10 no bands
45x5 w/ bands
65x2
85x2
95x2
95x2
95x2
95x2
95x2
These were a little tough on the lockout. The purple bands may be a little too much tension at the top. If it doesn't go smoother next week I'll switch to blue mini's.
Shoulders are smoked!!!!!!!!!!!

NG Incline Press (paused each rep on chest)
45x10
95x3
135x3
185x3
225x3
250x2
Never did these narrow before (I think). Rarely ever did BB incline. I like these and can see these definitely helping my OHP.

One Arm Rows (knee on bench style)
50x10 each arm
75x10 each arm
Super easy. Went light to just to start getting the bicep used to more pulling during the week. Also wanted to stay fresh for stones and tire this weekend. Over the next few weeks I plan to train rows and curls heavier and heavier and build my bi's up so they don't strain on the events anymore.

Lying EZ Tri Ext
60x20
80x15
Light for pump. When I do these heavy they kill my elbows.

DB Raises
20x10 side+10 rear non stop
Just for pump to keep shoulders balsnced and healthy.

Neck Bridge
bwtx10+held last bridge 30 seconds.
Haven't done these in years. They felt great.

[D.J. Satterfield]

Nice deadlifting Mike. Way to keep after it after the misses. Jason Bever from Chicago told me about the NG inclines. I guess they do them alot and really like them for increasing the log press.

[Mike Westerling]

I knew I had it in me. It was like I was just being a puss!

[Mike Westerling]

Breaking in Craig a client/freind I train at the gym who wants to start getting into strongman. He liked it a lot and is motivated to start going up next workout.

Warm up: Did 3 light cycles of 5 DB rows, 5 DB SLDead, 5 DB Shrugs, 5 DB Calf Raises, 10 BWT Squats using 30's,40's and 50's non stop.

Tire
400x5 singles with real easy showing a new training partner technique.
530x7 singles some with knee some without practicing my groove.
800x3 singles.
This was my best day on tire ever! I was poppping the 800 so easy it was ridiculous. I finally figured out how to do it using my belly and hips to pop it up. I barely used my biceps at all. I was tempted to just keep going but I figured I'll slowly add flips over the next few weeks so I don't strain my bicep again.

Farmers
106x100' with one turn.
206x100' with one turn.
Didn't time these but they felt quick and I'm getting the turn down better too.

Stones (No Tacky)
115x48"
166x55"
166x67"
220x60.5"
240x60.5" PR to this height (I think)
300xmiss to 55" I threw it up fast but misjudged the platform-oops!
300x55" real easy!
This was the easiest I have loaded 300! No tacky and I had no problems holding on. I was launching it! I am totally psyched about this day!

Sled Drag
400x50'
685x50'
I pulled the 400 tire plus my new traing partner sitting on it (who weighs 285).
Tough but good fast pull.

I felt great today! I like training with Craig. He is very motivating and wants to see me do good. He went fairly light today (just 530 tire/166 stone to 67" and 206 farmers for 50'-all easy for him) just to try everything out. He will be good though he is very strong in the chest (benched 500 raw) and shoulders (315 on behind the neck seated), squatted 500 raw and did a below the knee rack pull with 765 yesterday. Once Steve gets back from football and Pat starts coming regularly we will have all the weight classes represented except super heavies-lol.
-Mike

[Paul Neuhaus]

800x3 singles.
This was my best day on tire ever! I was poppping the 800 so easy it was ridiculous. I finally figured out how to do it using my belly and hips to pop it up. I barely used my biceps at all.
LMAO!!! That's also my favorite technique on the 800 and up tires. I just can't seem to pop them up fast enough for a good knee drive.

Nice frickin' work on the tackyless stones, too.

And your new partner looks pretty big. Is that the guy with the tattoos? What does he weigh?

[D.J. Satterfield]

Very nice work today Mike. Outstanding job on the 300# stone. That is my goal is to get my 305# stone loaded without tacky. Made the 250 so far, 270 next up. Looks like you got a good training partner started in the sport.

[Mike Westerling]

LMAO!!! That's also my favorite technique on the 800 and up tires. I just can't seem to pop them up fast enough for a good knee drive.

Nice frickin' work on the tackyless stones, too.

And your new partner looks pretty big. Is that the guy with the tattoos? What does he weigh?

Yeah thats Craig. 285 cuddly lbs-lol.

[SBaier]

Thanks for posting pics Mike... nothing motivates more than seeing others train!! :YR:

[Matt Burns]

Awseome work Mike. Killer on the stones, I can't wait to see some great things from you. Having someone to train with makes such a difference.

[Mike Westerling]

Warm up: Bwt squats and calf raises.

Log Press (belt on 210 only)
70x2
90x1
110x1
130x1
150x1
170x1
190x1
210x1 miss
210x1 PR
Felt okay on every set other than the 210 miss. When I dipped down for the press my right knee hurt so bad I couldn't get any pop. On the second set I knew it was going to hurt so it didn't take me by surprize and I got it. I was going to go up and try more but my knees were freaking killing me.

DE Squat (with doubled purple band)-no belt
45x2
135x2
185x2
225x2
250x2
250x2
250x2
250x2
250x2
I'm loving these. The purple band is actually not quite doubled but more like one and a halfed around a DB on the floor and attached to the safety pins in the rack.

Leg Extension (Supersetted with Lying Leg Curls)
130x20
150x20
Lying Leg Curls
80x20
90x20
As usual felt a bit pukey after these.

Wide Grip Pullups
Bwtx12
+25x8
Could have done a bit more but still want to give my bicep some time to get used to the extra work. Also they were a bit sore (worked, not hurt) from this weekend.

Pullthroughs
100x15
190x15(stack)

Dumbell Curls
35x10
40x10
Still not too hard-slowly going up weekly until I get to a weight that is hard for 5's.

DB Side Bends
85x15 each side

Bent Knee Situps on Floor
Bwtx25
+25x2 Abs cramped up hard on the second rep-lol.

Calf raises
bwtx35
For rehab and then stretched them out.

Underhand Chins
Bwtx5
I haven't done these with this grip in years. It's going to take a while to get used to this grip. Wasn't too hard but felt very awkward on wrists and shoulders.

All in all great day.
-Mike

[D.J. Satterfield]

Congratualations on the PR, very nice. It looks like you had quite the workload today. Nice to see you doing those weighted chins, tough movement but a great exercise.

[Jim Glassman]

Look at you go Mike. Great work. A couple of points:

Lose the leg extensions and curls. Maybe do them once or twice a year if you happen to be training with some hot chick that wants you to work in with her, but otherwise stick to more compound movements. Say olympic style squats and RDL's. Now, you may think that will kill me and I'll never finish the routine but that's OK. You'll get better results if you only make it through 4 or 5 execrcies, than doing easy accesories so you can mae it through the routine.

Also, what's the deal with your knees? You try wearing sleeves to keep them warm?


Warm up: Bwt squats and calf raises.

Log Press (belt on 210 only)
70x2
90x1
110x1
130x1
150x1
170x1
190x1
210x1 miss
210x1 PR
Felt okay on every set other than the 210 miss. When I dipped down for the press my right knee hurt so bad I couldn't get any pop. On the second set I knew it was going to hurt so it didn't take me by surprize and I got it. I was going to go up and try more but my knees were freaking killing me.

DE Squat (with doubled purple band)-no belt
45x2
135x2
185x2
225x2
250x2
250x2
250x2
250x2
250x2
I'm loving these. The purple band is actually not quite doubled but more like one and a halfed around a DB on the floor and attached to the safety pins in the rack.

Leg Extension (Supersetted with Lying Leg Curls)
130x20
150x20
Lying Leg Curls
80x20
90x20
As usual felt a bit pukey after these.

Wide Grip Pullups
Bwtx12
+25x8
Could have done a bit more but still want to give my bicep some time to get used to the extra work. Also they were a bit sore (worked, not hurt) from this weekend.

Pullthroughs
100x15
190x15(stack)

Dumbell Curls
35x10
40x10
Still not too hard-slowly going up weekly until I get to a weight that is hard for 5's.

DB Side Bends
85x15 each side

Bent Knee Situps on Floor
Bwtx25
+25x2 Abs cramped up hard on the second rep-lol.

Calf raises
bwtx35
For rehab and then stretched them out.

Underhand Chins
Bwtx5
I haven't done these with this grip in years. It's going to take a while to get used to this grip. Wasn't too hard but felt very awkward on wrists and shoulders.

All in all great day.
-Mike

[Mike Westerling]

Thanks for the tips. I do wear the neoprene sleeves on my knees. They always get sore from push press of any kind though. I have only been doing the leg ext and curls to get some blood in my knees but I will drop them. Do you want me to do oly squats after my DE squats? And RDL if I'm going to do a DL version for my ME? If so, no problem. Just let me know. I have no problem doing the harder exercises. You never mentioned oly squats as an assistance so I thought I would cycle through it on ME day. What do you think of pull throughs?
Thanks again for all your help,
-Mike

[Paul Neuhaus]

Mike,
I tried pull throughs for the first time last week. As long as you can keep your balance, I think they work great. They really hammered my glutes, hams, lower back, and (surprisingly) quads.

[Mike Westerling]

Mike,
I tried pull throughs for the first time last week. As long as you can keep your balance, I think they work great. They really hammered my glutes, hams, lower back, and (surprisingly) quads.


...They feel real good to me. I need a heavier stack though. Now that I'm used to them the stack for 15 was too easy. We don't have a heavy stack on a ground pulley.
-Mike

[Paul Neuhaus]

It's pretty easy to add a plate. First, pin the whole stack. Then, grab another loose pin, put it somewhere near the top, and hang a plate from it.

[Mike Westerling]

It's pretty easy to add a plate. First, pin the whole stack. Then, grab another loose pin, put it somewhere near the top, and hang a plate from it.

..so there is no way to add a plate. I think I'm offended that you think I've never had to add a plate to a stack before-lol.
-mike

[Paul Neuhaus]

..so there is no way to add a plate. I think I'm offended that you think I've never had to add a plate to a stack before-lol.
-mike
DOH!!! Sorry, Mike! LOL

[Dan Harrison]

Warm up: Bwt squats and calf raises.

Log Press (belt on 210 only)
70x2
90x1
110x1
130x1
150x1
170x1
190x1
210x1 miss
210x1 PR
Felt okay on every set other than the 210 miss. When I dipped down for the press my right knee hurt so bad I couldn't get any pop. On the second set I knew it was going to hurt so it didn't take me by surprize and I got it. I was going to go up and try more but my knees were freaking killing me.

DE Squat (with doubled purple band)-no belt
45x2
135x2
185x2
225x2
250x2
250x2
250x2
250x2
250x2
I'm loving these. The purple band is actually not quite doubled but more like one and a halfed around a DB on the floor and attached to the safety pins in the rack.

Leg Extension (Supersetted with Lying Leg Curls)
130x20
150x20
Lying Leg Curls
80x20
90x20
As usual felt a bit pukey after these.

Wide Grip Pullups
Bwtx12
+25x8
Could have done a bit more but still want to give my bicep some time to get used to the extra work. Also they were a bit sore (worked, not hurt) from this weekend.

Pullthroughs
100x15
190x15(stack)

Dumbell Curls
35x10
40x10
Still not too hard-slowly going up weekly until I get to a weight that is hard for 5's.

DB Side Bends
85x15 each side

Bent Knee Situps on Floor
Bwtx25
+25x2 Abs cramped up hard on the second rep-lol.

Calf raises
bwtx35
For rehab and then stretched them out.

Underhand Chins
Bwtx5
I haven't done these with this grip in years. It's going to take a while to get used to this grip. Wasn't too hard but felt very awkward on wrists and shoulders.

All in all great day.
-Mike


That's a hard workin man's training day right there. Mike, what seems to be the problem with your knee during the log press? Just achy? I'd wear some knee sleeves to keep them warm and give some support, too.

Dan

[Mike Westerling]

That's a hard workin man's training day right there. Mike, what seems to be the problem with your knee during the log press? Just achy? I'd wear some knee sleeves to keep them warm and give some support, too.

Dan

Thanks. I do wear sleeves and I always warm them up good with some bwt squats too. They only hurt on push press. Jim suggested some linament used for horses and I ordered it. Also, I've started taking ibuprofen and I'm icing them as I write this. I think I may just need to get them used to the movement over time.
-Mike

[Paul Neuhaus]

Mike,
What kind of liniment did you order. I've tried a few, and the one I like best is called Thermaflex. It has MSM in it, and it has some heat to it to get the blood flowing. A few guys I know also use horse liniments. Honestly, the only advantage I've found is the price. The stuff made for humans may cost a little more, but it has more af a long lasting effect. The horse liniments seem to wear off pretty quickly, and need to be reapplied. And, the more you reapply it, the more you'll smell like a sexy mo-fo!! LOL

Big Tony told me he tried some new stuff just last week. If you've never met him, the guy walks stiff legged because his knees are so bad. Anyway, he tried this new stuff one night before bed, and when he woke up his knees felt better than they had in years. I'll ask him and find out what it's called.

[Mike Westerling]

..is the name of it. Let me know what the stuff Tony used is too. Hopefully I need to get used to the motion and it'll get better with time.
-Mike


Mike,
What kind of liniment did you order. I've tried a few, and the one I like best is called Thermaflex. It has MSM in it, and it has some heat to it to get the blood flowing. A few guys I know also use horse liniments. Honestly, the only advantage I've found is the price. The stuff made for humans may cost a little more, but it has more af a long lasting effect. The horse liniments seem to wear off pretty quickly, and need to be reapplied. And, the more you reapply it, the more you'll smell like a sexy mo-fo!! LOL

Big Tony told me he tried some new stuff just last week. If you've never met him, the guy walks stiff legged because his knees are so bad. Anyway, he tried this new stuff one night before bed, and when he woke up his knees felt better than they had in years. I'll ask him and find out what it's called.

[Mike Westerling]

17" Deadlift
45x5
135x5
225x3
315x3
405x1
455x1
545x1
585x1 Easy-but felt a little tight in low back after.
645xmiss-felt low back immediately and aborted.

DE Military Press (strict-no leg drive)
45x10
45x5 with purple bands
65x2
85x2
100x2
100x2
100x2
100x2
100x2
Felt more explosive on these than last time plus 5 extra lbs. I think I'll stay with purple bands on these.

Front Squat
After a few light warm ups realized knees werent going to cooperate.

NG Incline Press (paused all reps on chest)
45x5
135x3
185x3
225x3
255x2 PR

Seated NG 1/2 Press in rack (stopped each rep on pins)
45x5
135x5
185x5

Pushdowns
50x10
85x10
85x10

One Arm DB Rows (knee on bench style)
60x10 each
80x10 each
These are still real easy but I can feel just a bit in the biceps-getting better though.

Calves
Bwtx35
Just for rehab then good stretch.

Today wasn't bad. Deadlift felt okay and DE military felt real good. Everything else seemed a bit off. No flow to my workout today. Knee is kinda pissing me off I guess.
-Mike

[Paul Neuhaus]

..is the name of it. Let me know what the stuff Tony used is too. Hopefully I need to get used to the motion and it'll get better with time.
-Mike
Hey Mike,
I trained with Tony today. The stuff is called Extra Strength Pain Stop. It has Glucosamine and MSM in it, and they sell it at Walgreen's for $10 in a spray or a roll-on. Tony likes the spray. He said it works best if you just spray it on and let it air dry, instead of rubbing it in. I picked up the roll-on today, so I can apply it to my lower back. I'll let you know how it works.

[Mike Westerling]

I will definitely pick some up.
-Mike

[Paul Neuhaus]

Mike, I just applied some to my lumbar a few minutes ago. This stuff is incredible. I feel like doing deadlifts right now!! LOL

It's got menthol in it, and some heat to really loosen you up before a workout.

[Mike Westerling]

Drove out to Nates today. My lower back was still (worked) sore from Thurs. Ended up having a great workout anyway though.

Warm up: 3 sets of 5 each non stop light DB rows/DB RDL/DB shrugs non stop plus some bodyweight squats and calf raises.

Tire (all one motion-no knee)
400x4
500x3
650x3
800x2
800x2
800x1
Felt okay on the tire but not as much "pop" as last week due to sore lower back. Took Nates advice and put a little tacky on my hands for the 800 because the grip suckes and this really saved my bicep. I'm trying to just work through my technique each week on tire without pushing it too much. In a few weeks I plan on starting to up my reps.

Farmers Walk
110x100' with a turn at 50
220x97'
220x84'
My plan was to go 100' then turn and come back but I think it was a bit too ambitious on my part because I slipped in some mud and ended up losing my grip just before the 100' then I rested a bit and went back. I slipped just a bit in the mud again and I felt it a bit in my left quad. I'm sure without the slip I would've at least made the turn but not much more as I was losing my grip anyway. Nate did this like it was nothing for the whole 200ft. He was breathing a bit heavy after though-lol. I think these were PR's for distance with this weight for me though.

Stones (with tacky)
100,155,155 to 50"-warm up
215,240,285 to 50"
320 to 50"-PR!!!!!!!!!!!!!!!!!!!
The 320 was actually easy considering that I didn't feel powerful at all today. I am psyched though because I know I had more in me if I was fresh. I want to try it at the end of a series fresh next time I go over. I may have been able to do it today but I'm trying to play it smart.

Sled Drag
430x50'
610x50'
700x50'
These felt pretty good even though my knees are still sore from the log push presses this week. All in all it was a great workout even though I felt like was dragging without my usual enthusiasm. Also I brought home a nice 285lb addition to the stone family.
-Mike

[Mike Westerling]

Lower back still a little stiff but loosened up as I went on.

DE Squat (stops on box/purple bands)
45x10 (no bands)
45x5 w/bands
95x2
135x2
185x2
225x2
260x2
260x2
260x2
260x2
260x2
Felt reals smooth and explosive. Did these first to warm up my knees for ME Log Press.

Log Pess (sets of 2 are 1 strict plus 1 push/1's are push only)
70x7
90x3
110x2
130x2
150x2
170x2
190x1 easy
210xmissed at top of head-knees killing me!
210xmissed again-knees hurt too much to focus on push.
160x4 strict (no leg drive)
Can't wait for my linament to get here. I will try wrapping them with superwraps next workout (I ordered some but they're not here yet). I must say I felt the effects of the band presses on DE shoulder day when I did the 160x4. It seemed to just keep going right past my sticking point. If my knees didn't hurt so bad I think I would have done a lot better on log today. We'll see next week I guess.

WG Pullups
bwtx12
bwtx5
Biceps (worked) sore from this weekend.

DB Curls (both arms together)
30'sx10
40'sx10
50'sx5.

DB Side Bend
90x15 each side

Roman Chair Situps
bwtx25

Calf Raises
bwtx35
Just to get some blood and stretch for rehab.

Underhand Chins
bwtx6.
Still feels very awkward on wrists and elbows.

RDL
45x10
135x10
225x10
Went easy on these just to get some blood in my lower back and start getting used to doing them again. Felt good an worked today. :D
-Mike

[patrick w.]

great workouts Mike! You strongman guys are crazy. Nice pics too. The tire looks fun. I wish I could try it out. Maybe I will walk out onto the streets of manhattan and try and flip over some a$$holes car. :D

[D.J. Satterfield]

Very nice workouts Mike, that is very impressive on the big tire with no knee help. Congrats on that 320# stone, that is a great lift to that height. I seem to have more knee pain doing the log than anything else also. It must be the pressure from the dip.

[Jay O'Neill]

Yeah Nice work Mike! Great going on that stone....320 is kick ass!
Nice tire work as well!!!
Hope the knees feel better!

[Jay Hagadorn]

Mike-

Just wanted to let you know I'm reading your journal and appreciate the work ethic! Keep up the good work, nice progress.

[Mike Westerling]

I really appreciate all the support I get here. Reading all the journals and posting my own training definitely keeps me motivated.
-Mike

[Mike Westerling]

Just got an email from usps that my rehband stuff is on it's way and I should get it this afternoon. I feel like it's Christmas already-lol.

Warm up: bwt calf raises and squats

Deadlift
45x10
135x5
225x3
315x1
405x1
495x1
All sets were real easy but my back is still a little stiff from last weekend so I decided to leave it there.

DE Military Press using purple bands (no leg drive)
45x5
65x2
85x2
105x2
105x2
105x2
105x2
105x2
The lockout is getting a bit tough on these and I should probably go to blue bands but they feel real good so I'll just keep going up until I can't get any explosion anymore. 1 minute rest between sets.

One Arm DB Rows (knee on bench style)
75x10 each
100x10 each
Still pretty easy and I feel like I'm starting to get used to the increased frequency of exercises that use my biceps.

NG Incline BB Press (pausing each rep on chest)
45x5
135x3
185x3
225x3
260x2PR

Dips
Bwtx10
Slow and careful on these. I think it will take a few workouts until these feel good again. It's been a looong time.

Calf
Bwtx35+stretching for rehab.

Would have liked to go a bit heavier on deads but I'm happy with the PR on Narrow Grip Incline. Feel good and worked today. I hope I don't get rained out for events this weekend since both Steve and Craig will be coming.
-Mike

[Paul Neuhaus]

Mike,
On your DE MP do have the bands hooked all the way down to the floor? If so, that might be a bit too much resistance and why the lockout is tough. Here's a couple options you can try.

If you use one set of bands, hook them onto something that's at least a couple feet off the ground. Floor to OH lockout is a lot of tension for one set of bands.

You can also use two sets of bands. For example, purple basket and green choker. This one is a little complicated to explain, so I'll search WSBB for a pic.

[Mike Westerling]

Yeah, they are all the way down to the floor. I like them there for now though. I know what you mean by choker so you don't have to find a pic. Once I stop progressing I will either go to blue mini's or try the choker idea.
Thanks,
Mike




Mike,
On your DE MP do have the bands hooked all the way down to the floor? If so, that might be a bit too much resistance and why the lockout is tough. Here's a couple options you can try.

If you use one set of bands, hook them onto something that's at least a couple feet off the ground. Floor to OH lockout is a lot of tension for one set of bands.

You can also use two sets of bands. For example, purple basket and green choker. This one is a little complicated to explain, so I'll search WSBB for a pic.

[Mike Westerling]

...and put it on my knees. WOW! This stuff rocks. My knees were feeling stiff but now they are all warmed up and feel great. The pain stop was good but this stuff blows it away! I can't wait to try it for events this weekend!
-Mike

[Paul Neuhaus]

...and put it on my knees. WOW! This stuff rocks. My knees were feeling stiff but now they are all warmed up and feel great. The pain stop was good but this stuff blows it away! I can't wait to try it for events this weekend!
-Mike
Really!

You say that's a horse liniment?

I'll have to look for it next time I'm at Fleet Farm.

[Mike Westerling]

Warm up: 25 calf raises/15 squats/5 rows/5 sld/5 shrug did this cycle 3x.

Yoke
260x50'
260x50'
440x50'
440x50'
620x37' PR
Yoke was slipping down my back and my left achilles was getting sore. Took the PR and ran-lol.

Tire
Smallx3 flips
medx3 flips
800x3 flips
Wasn't too hard but my "pop" wasn't there today. Starting to feel burnt out a bit. Nervous about left achilles too.

FW (1 3/4")
106x100' with 1 turn
216x100' with one turn
I dropped the handles right after the turn then picked them up (after much bitchin'-lol) and finished. Left achilles sore now or I would have tried these again.

Stones (used tacky-biceps felt funky today, didn't want to take any chances)
116x67"
166x67" 5 times (after missing the platform on the first try)
240x60" 2 times (after missing the platform twice)
300x55" 2 times (after missing the platform 4 or 5 times)
I don't know what was wrong with me today. It was like I was afraid to be explosive or something. It was good to have Steve back though. He took the 620 yoke 25ft, 800 tire 3 flips, FW 216x50', and made 2 huge stone PR's of 285 to 49" then 300 to 49". He has never loaded over 250 before so he was pumped about this!
-Mike

[Paul Neuhaus]

DAMN!! Nice work with that 300 to 55". How tall are you?

I'll feel much better if you're a lot taller than me!

[Mike Westerling]

DAMN!! Nice work with that 300 to 55". How tall are you?

I'll feel much better if you're a lot taller than me!

I'm 5'9 (but don't hate-us short guy's have to stick together you know). I have gotten the 300 to 55" a couple times now without tacky but today was by far the hardest and I was using tacky! I just was afraid to pop it for some reason. Then I finally got pissed at myself and threw it up easy!
-Mike

[Paul Neuhaus]

Hey Mike,
How do you like your new Rehbands? Big Tony told me he's had his knee sleeves for 6 years now! His weight has fluctuated between 300 and 370 during that time, and they're still holding up.

[Mike Westerling]

Hey Mike,
How do you like your new Rehbands? Big Tony told me he's had his knee sleeves for 6 years now! His weight has fluctuated between 300 and 370 during that time, and they're still holding up.

I didn't try the back support today though. I don't really think I need it so I'm just going to wear it on contest days. The new valeo belt was awesome for the tire. Didn't wear a belt for stones at all.
-Mike

[Jay O'Neill]

Hey I bought the horse linament today after lurkin you guys... hehe.
I had a stiff back after Squats yesterday... 2 hour drive and back was ready to scream!!!
Stopped at pet smart and had my Girlfriend put it on me righjt there in the Parking lot.
Back was good to go for the rest of our lil 4 hour shopping spree...
Good stuff!!!!!!!!!

[Paul Neuhaus]

I stopped at my local Petsmart today, and they don't even carry any equine products at all. The nearest store that does is in Madison...1.5 hrs away. And Fleetfarm doesn't carry that brand so, I'll have to order it if it gets to that point.

[Dan Harrison]

Mike,
With the yoke slipping down, you might want to grip the top bar like you would a squat, instead of at the sides. Doing this keeps the bar right in place for me no matter what weight I'm doing. Also, chalk your upper back where the bar is going to sit to prevent sliding. Hope it helps, man.

Dan

[Mike Westerling]

Mike,
With the yoke slipping down, you might want to grip the top bar like you would a squat, instead of at the sides. Doing this keeps the bar right in place for me no matter what weight I'm doing. Also, chalk your upper back where the bar is going to sit to prevent sliding. Hope it helps, man.

Dan

I'll give the chalk a shot. If that doesn't do the trick I'll try holding it like you said. I've held it like that before but I definitely have more control over swinging holding the sides.
-Mike

[Paul Neuhaus]

Mike,
I also like to hold onto the sides for better control. And, we always chalk our backs to prevent it from slipping. Also, try wearing a tight shirt. Who cares if it makes you look fat...LOL The chalk does help the Yoke stick to my shirt, but your screwed if your shirt starts to slip. Also, never do Yoke with a tank top unless you're completely dry. The slightest bit of sweat on your back will cause it to slip.

[Mike Westerling]

Thanks to Patrick W my Log Press went great today and my knees don't hurt for the first time I can remember. He suggested I might not be sitting back into the squat for the push press and he was right. I was letting my knees come forward instead. He said to make sure I sat back on my heels even raising my toes to remind myself. Thanks Buddy! I think I can expect big things from my log now that I have my groove on!

Warm up 25 squats and 25 calf raises.

Log Press
70x5
90x5
110x3
130x3
150x3
170x3
190x3 PR
210x2 PR
220x1 PR ugly didn't sit back right but still got it
220x1 PR Easy!
Didn't want to look a gift horse in the mouth so i stopped there. I think these are really going to start climbing now! Thanks again Patrick W!!!!!!!!!!

DE Squat (with purple bands 1 1/2ed)
45x2
135x2
185x2
225x2
250x2
275x2
Running out of time so I cut these short.

Wide Grip Pullup
Bwtx5
Bwtx5
Bi's still smoked from Sat. Not much oomph here-lol.

Dumbell Curls
30x10
50x6

DB Side Bend
95x15 each side

Hang Leg Raises
Bwtx25

Calf Raises
bwtx35 plus stretching for rehab.

Overall awesome day! I am so psyched that my log is finally coming around! Thank God.
-Mike

[Paul Neuhaus]

Congrats on your PR!!! What size log is that?

Anyway, glad to hear you "got your groove back".

Hey, we should make a movie called "How Mike Westerling Got His Groove Back"!!!

Oh...wait...that idea's been used. It was a chick flick! :LOL:

[Jay Hagadorn]

Great job on the log Mike!

[Jay O'Neill]

Nice work Mike!!! great advice patrick W.!
Keep up the great work!

[Mike Westerling]

It was a 10" log. By the way I didn't get my groove back. I never had one on the log before-lol.

[Matt Burns]

Good job Mike. That's what I like to see, you've been kicking ass

[Patrick McGuffin]

Awesome job on the log Mike!

[patrick w.]

great job with the log! keep the PRs rollin'.

[D.J. Satterfield]

Great job on the log Mike. I am going to try the same advice Patrick gave you, might help my log press.

[Chris McNatt]

Congrats Mike!!

Thanks for the tips on raising your toes, Ill need to try that next time.

[Jessejobe]

Nice pr man. I am going to give that a shot next time I log press. Seems like that is kind of my problem.


Jesse Jobe

[Mike Westerling]

Warm up: 45x10 rows/10sldl/10shrugs/15 squats/25calf raises 3x

Deadlift
135x3
185x1
225x1
275x1
315x1
365x1
405x1
455x1
495x1
525xmissed at knees
525xnot today!
My back hasn't felt fresh in a few weeks. I think I'll start doing Deads on my DE day for a while and squats on my ME.

DE Military Press (strict-no leg drive)
45+purple bandsx5
65x2
85x2
110x2
110x2
110x2
110x2
110x2
Felt good today! Liking these more and more.

One Arm DB Rows (tripod style)
100x10 each arm
130x10 each arm
-Easy!

NG Incline Press (paused each rep on chest)
45x5
135x3
185x3
225x3
265x1 (slipped out of the groove on the second rep-still a PR)
275x1 PR

Would've liked to have done better on the dead but I kinda knew going in my back wasn't strong today. Oh well, time to make some gains on the squat for a while.
-Mike

[Paul Neuhaus]

One Arm DB Rows (tripod style)

Mike,
I'm just curious about something. When I do 1 arm DB rows, I keep both feet on the floor, and brace myself with my free hand on my knee. Is that "tripod style" ?

[Dan Harrison]

Warm up: 45x10 rows/10sldl/10shrugs/15 squats/25calf raises 3x

Deadlift
135x3
185x1
225x1
275x1
315x1
365x1
405x1
455x1
495x1
525xmissed at knees
525xnot today!
My back hasn't felt fresh in a few weeks. I think I'll start doing Deads on my DE day for a while and squats on my ME.



Wow man, missing a deadlift at the knees is SUCH a bummer. I know the feeling. You know what? Once, I felt overtrained and I took 2 1/2 weeks off of any heavy lower body training and I twent back to deadlift and THAT DAY I hit a 25lb PR on my deadlift that had been stuck for a year.

Press on.

Dan :mag:

[D.J. Satterfield]

Very nice work today Mike, I thought I was the only fool working out this morning. Those deads are looking very good. If you can get it above the knee, that is when I usually squeeze the hell out of my glutes and it helps push the hips forward to lockout. Just a thought. I agree with Dan, take a break with the back and it will make a huge difference.
Man how I wish I had your pressing power. Those are some real nice numbers on the NG inclines. Great work.

[Mike Westerling]

Mike,
I'm just curious about something. When I do 1 arm DB rows, I keep both feet on the floor, and brace myself with my free hand on my knee. Is that "tripod style" ?

Actually I put both feet on the floor and my free hand on the DB rack. I did it with one knee on the bench the last few workouts. I like the tripod much better.
-Mike

[Mike Westerling]

Dan,
Thanks. I think I will take a few weeks off heavy back. I know when I feel fresh my dead is always stronger. I have been doing stones last 3 weeks and that's taken a toll as well.


DJ,
Thanks, I'm still not happy with my pressing power but I guess it's coming along. I think keeping my reps low and really focusing on starting all my drives with my lats has helped a lot though.

-Mike

[Patrick McGuffin]

xnot today!

Hahahahahah, not you missing the weight but the "xnot today" i guess it is more entertaining than a zero

[Mike Westerling]

My back is still stiff from the last few weeks so I decided to skip events to day. Then I did them anyway!

Warm up: 25 calf/15squats/10rows/10sldl/10shrugs 3x

Stones
116x55,60,67" non stop.
166x67"
220x60"
300x55" No tacky.
325xlapped it 5 times (with tacky) but couldn't pop it up. Closest yet though!
Back was stiff going in. Probably should have taken the day off as planned but I figure I could still build character.

Truck Pull
F150x200ft (medium speed being careful of calf)

Truck Drag
F150x200ft fast! Barely made it quads cramping like crazy!

Went out and got a burger then came back to do a little grip.

COC
Trainerx10 each
#1x4 each
I really need to work on these and grip in general as well.

Pinch Block (and loading pin)
25x1
35x1
40x1
45x1
50x1
55xmissed

Rolling Thunder 2" handle
60x1
100x1
125x1
130x1
135x1 Right only missed with left.

Rolling Thunder 1.3" handle
135x1
145x1
155x1
165x1
175x1
135x1 plus 18 second hold left and 20 sec hold right.

Talon Hang
bwtx20seconds
Not sure if it worked my finger muscles or the skin just hurt-lol.

Wrist Roller
65x1 up and down backwards
75x1 up and down backwards
75x1 up and down forwards
80x1 up and down forwards

COC
Trainerx10 each

Feel really worked today. I'm sure I built up some stamina if nothing else. My back is okay and my right bicep feels really worked but I don't think I injured anything. Calf is still a bit sore on truck pull though. Feeling a bit spacey.
-Mike

[Paul Neuhaus]

Mike,
I thought you'd learn from my mistake and give your back a break!

Anyway, what's the "talon hang"?

[Mike Westerling]

Mike,
I thought you'd learn from my mistake and give your back a break!

Anyway, what's the "talon hang"?

...but those freakin' stones were sitting there mocking me! So I was like: "Oh yeah?".....that 300 is my bitch and it's mine to 55" with or without tacky and I didn't want it to forget it! :M:

The talon hang is just the ironmind talons that are like finger straps that you hold like a claw and they wrap around things. I wrapped them around my chin bar and hung from them. I think I read Jesse used to use them once. Sounded like fun so I bought them.
-Mike

[Paul Neuhaus]

Oh yeah.... I saw a video of a guy doing pinky chin ups with those once.

[Mike Westerling]

...feels better today than it has in a few days. Still stiff but not as bad as before yesterdays workout. I guess lapping stones is the secret back cure-lol. I'm taking it easy this week so I can set some PR's on yoke, farmers and conans next weekend.
-Mike

[Dan Harrison]

Mike,

I can get away with doing heavy stones week after week after week, but heavy deadlifts? I don't train them but once every few months and that's just to hit a PR to see where I'm at. Don't need to hit deads very often. Dave Ostlund told me that if he trains conventional deadlifts more than once every 5 or 6 weeks, he overtrains. And yeah, the stone lifting will help loosen your back up. They are good medicine, but also it REST if your back is stiff.

Good Luck!!


Dan

[Mike Westerling]

I know your right. I've definitely been deadlifting too much and I need the rest. The problem is I really can only get to the events on the weekends because I dont have the time during the week. I work at a gym so I can always squeeze in a gym day and I figure deadlift is an event so I've been training it every week. This week I'll take it easy and I'll start training it heavy less often.
Thanks for the advice,
Mike

[Mike Westerling]

Warm up-25 calf raises+15 squats 2X

Log Press (Push press only-No rebend)
70x5
90x3
110x3
130x3
150x3
170x3
190x2 (missed the 3rd)
210x1 Hard
190x6 Huge PR for reps!!!!!!!!
Today was all in my head. The log felt extra heavy and I felt like I had no drive at all. Then after barely getting the 210 my freind talked me out of going heavier. I thought I should try anyway because I thought if I got really psyched I would get at least the 220 I got last week. He told me I should drop back down to 190 and try and get the full 3 I had missed on the way up. So just to show him I had more in me I got 6. They felt awesome. I wish I hadn't listened and went up in weight instead but I am psyched about the PR anyway.

DE Deadlift
45x10
135x3
135+Purple bandsx1
225x1
275x1
275x1
275x1
275x1
275x1
I decided to do deads in stead of squats here because I know I need technique work and I can't continue to go heavy on these because my back is definitely overtrained. I will do squatting movements on my ME day. These felt great and I can see them adding a lot to my dead over the next month or so. My lower back feels awesome today.

DB Side Bends
100x10 each side

Roman Chair Situps
Bwtx25

Wide Grip Rack Pullups
bwtx12
+35x10

DB Hammer Curls
30x10
Bicep feels a bit strained from Sat so i think I will go real easy on bi's this week.

Calves
Bwtx35+ a lot of stretching for prehab/rehab.

Overall I feel really good about today. I am learning to sit back more on my push presses and it's definitely helping. I need to remember to get psyched up more for my heavier sets though.
-Mike

[D.J. Satterfield]

Nice work on the log Mike. Someday, before the end of time, I hope to get my log max up around your 220-225.
Your back is going to love you for the rest.

[nathan fitzgerald]

Mike,
I would like to come out this Saturday if you are training. Let me know.

[Mike Westerling]

Warm up-25 calf/15 squat/10 sldl 2x

Squats
45x5
135x3
225x3
315x3
Felt awful! Decided to leave it there and go to DE shoulder press.

DE SHoulder Press
45x5
65x3
Decided not too add bands and go light.
85x3
Shoulders still sore from tues decided to skip and just do some light stuff and get the hell out!

Rope Pushdowns
60x20
60x20

Lat Pulldown
130x20
130x20

Bench
45x20
135x20
135x20

Straight Bar Curls
45x20
45x20

Got so pumped it felt like my skin was going to rip! This was by far the weirdest day I have had in forever! I think I'm a bit overtrained and I will start doing ME one week and DE the next instead of both in the same week. Sorry to be a pussy Jim but I am definitely not recouperating.
-Mike
PS I am definitely going to need a good hard events day Sat to keep my head from exploding!

[Jay Hagadorn]

Mike-

You have been pushing way hard for awhile now. Anyone doing the program you have been is bound to hit a day like this every now and then. Keep your chin up and have a good event day Saturday.

[Mike Westerling]

Mike-

You have been pushing way hard for awhile now. Anyone doing the program you have been is bound to hit a day like this every now and then. Keep your chin up and have a good event day Saturday.

I think it's been a bit much though. I think I might try the following 2 week split for a few weeks and see what happens:

Week 1
Mon: ME Log Press
Thurs: DE Squat (with bands)
Sat: Stones/Tire/Heavy Farmers

Week 2
Mon: DE OHP (with Bands)
Thurs: ME Squat
Sat: Yoke/Conans/Truck pull

-Mike

[patrick w.]

I agree with your idea to drop back the volume. I try and unload my volume and intensity every 4-6 weeks depending on how I feel. Next week I will unload and do movement stuff and active rest workouts and then ramp back up the following week. the human body can only take and adapt to so much training stimulus before it breaks down and you reach a state of heterostasis (check out general adaptation syndrome).


On a side note, the way the bulgarians got away with this type of volume and intensity is three fold:

1) they were on boat loads of drugs.

2) training was their job. they had no other stressors in their life like work, sleep deprevation or the constant nagging that we call everyday life. So, focusing on training was easy. they got to train, get a massage, eat and then sleep everyday.

3) the system was not set up for career athletes. It was devised to create a world champion or a gold medal winner and then say bye bye to that person and someone fills in because the winner's body is so shot that they can't contiune. The program was very hit or miss which is why sometimes, like the last world championships which finished a week ago, you will see no bulgarian on the medal platform. They train hard and if they peak right and they are healthy and injury free you have medals and world records. If they miss then they miss bad with injuries and breakdowns both mental and psycological. There is only so much the body can take. It should come as no surprise that Zlaten Vanev sat out this world championship with a dislocated shoulder. This is the third time that has happened to him. Maybe they are training him way to hard the weeks up to the contest. It is like if more is good then even more is better!


rest, give yourself a break.

[Mike Westerling]

Nate Fitzgerald and his sond Seth came out to train with us today so we had me, Nate, Seth, Steve Ryan, Craig V and a new kid; Albi.

They started with stones but I sat it out it. I really wanted to do stones but my bi's would've hated me in the morning. For once I let my common sense prevail-lol. Nate gave my 325? a ride up onto the 49" platform. He agreed it's a lot heavier than 325 though. He tried the 355 but it wasn't happening. Now that the 325's cherry's been broken it better go up there for me next week! Steve lapped the 325 but couldn't quite manage it. Albi got 240 to 55" his first time doing stones and lapped 285. Craig V PR'ed a 285 to 49".

Then they did tire. I flipped the 530 once to get it in position. They all did 530 for 3 then 800 for 3. Albi was really powerful with it. I think he's going to be awesome at this stuff! Albi's a college football player so he's got some good explosion.

Yoke
320x100ft (dropped it at 50 to turn around)
500x100ft (dropped at 50 to turn around)
600x50ft

Conans Wheel
450x1 lap
540x1 lap (felt a tweak in my left patella tendon)
For the conans we hang a tire on it and put weight in the tire. The tire is supposed to be about 400 but I'm not sure of it's actual weight so i just call it that. It also had a ton of water in it. Nate said he's done a 600 conans and it felt about the same so it may be a bit heavier.

Truck Pull
F150x200ft

Truck Drag
F150x200ft
This is murder on the quads! They just feel like they go numb and it's all about pain-lol.

325 Farmers Hold (we each did a set without timing and one timed).
Nate 30 sec.
Me 22 sec.
Albi 20 sec.
Steve pulled something in his back and Craig didn't do a timed set but swears he went the longest. I told him it only felt that way and he got upset-lol.

[Paul Neuhaus]

Mike,
Don't even stress yourself out, trying to calculate the weight on your Conan's. Lots of people claim to do certain weights, but the fact is, there are too many factors that come into play....

The weight of the pole
The weight of the cage or weight tree
The added weight

And if your weight can be moved further in or out, how do you calculate the "in hand" weight?

And I try not to compare laps with anyone, because all Conan's are different sizes. The pole on our's is pretty long, so it has a 98' radius for 1 lap. I've seen them smaller with maybe a 70' radius.

If I see a contest coming up w/ a Conan's, I'll try not to mimic the weight in training, because theirs might be a lot smaller. They may say the added weight will be 400 lbs, but you show up and it's in the middle of the pole, or at the end. The placing of the weight makes a HUGE difference. I just train it as heavy as I can, and hope I'll do well at it on someone else's apparatus at the contest.

The guy in the bandana looks like he's taking a nap while doing the Farmer's Hold!

[nathan fitzgerald]

What an awesome training day!

Seth was glad to be able to show off a little. My body is hurting in places I never thought possible. :)

I look like I was napping because if I opened my eyes they probably would have popped out. I love those implements. Very sweet.

Now that I have broken your stones cherry I know that you will get it.

Thanks for having me over and we will have to do it again real soon. Shayna is very jealous and is making me sleep on the couch tonight but it was well worth it. :KD:

[patrick w.]

great pics mike. you guys are animals!

[D.J. Satterfield]

Nice pics Mike, it looks like you guys had an awesome workout.

[Dan Harrison]

That good about the farmers holds. Holding 325 per hand for 30 seconds is not easy. Hell, if you can maneuver effieciently, you'll never have to hold that kind of weight for more than 30 seconds. Should be able to go 50 feet per 10-11 seconds and I doubt there is a course with 325 farmers for 150 feet.

[Mike Westerling]

Dan,
I only did 22 sec Nate did 30. I think I only got like 10 sec the last time I did it so I'm definitely getting better. Now I just need to move with them-lol.
-Mike

[Paul Neuhaus]

Dan,
I only did 22 sec Nate did 30. I think I only got like 10 sec the last time I did it so I'm definitely getting better. Now I just need to move with them-lol.
-Mike
Holding them and walking with them, put you in two different worlds.

[Mike Westerling]

Holding them and walking with them, put you in two different worlds.

Back in June I only got 33.5 ft with 300 on the farmers at the RI states and when I had the suitcases set up with a 1.5" handle with a lower pickup the most I ever got was about 10-12 feet out of them. I have a lot of work ahaead of me but I don't have anything better to do when my kids are at school. So, what the hell, might as well try and get good at carrying heavy stuff.........
-Mike ;)

[Mike Westerling]

Decided to modify the split I've been doing for a few weeks to see what will happen. I will alternate DE and ME OHP Monday's and DE and ME Squat/dead on thurs.

Wide Grip Pullups
Assistedx10
Bwtx10
Bwtx5

DE Standing Shoulder Press (strict-no leg drive)
45x10
45x5 (added purple bands)
65x3
85x3
105x3
105x3
105x3
Felt harder than usual, going from doubles to triples actually fatigued me pretty quick. I know that's not the point of DE so I cut it short. Still a little burnt from the last couple weeks I think.

Dumbell Bent Rows (both arms together)
50x10
75x10
100x10

NG Incline Press (paused each rep on chest)
45x3
135x3
185x3
225x3
275x1+1 (my wife gave me a forced rep even though I didn't need it-lol)
285x1 PR
Felt good on these. I will some in the tank for next week.

DB Curls (both arms together)
30x10
40x10
-supersetted with-
Rope Pushdowns (easy stack)
70x20
100x15

Hercules Hold on x-over
stackx44sec
Could have held it all day. Stopped because I realized it was a waste of time. Plus the stacks aren't far enough apart to hold it in the right position anyway. I'll figure something out.

Crucifix
12x20sec out to the sides
12x20sec to front
These were easy but they feel like they are very risky on my bicep so I am going to start really slow to get used to them before I start pushing it.

Calf Rehab
Bwtx35 then 5 each leg real slow. Then stretched real good.
These always burn like crazy! It's so funny but my calves feel the same no matter how much weight I use as soon as I go over 15 reps I swear I can smell smoke-lol.
-Mike

[D.J. Satterfield]

Nice job on the NG presses Mike, your pressing numbers are all looking real good. Keep up the work.

[Mike Westerling]

I think the DE with bands definitely got me over the hump! But now both in the same week is starting to creep up on me so I'm hoping the rest I'll be getting from alternating DE/ME weeks will bring with it an few extra lbs. I know when I was really into benching once my weights started to get heavy (for me anyway) I made much better gains only benching once per week.
-Mike

[Paul Neuhaus]

DE Standing Shoulder Press (strict-no leg drive)
45x10
45x5 (added purple bands)
65x3
85x3
105x3
105x3
105x3
Felt harder than usual, going from doubles to triples actually fatigued me pretty quick. I know that's not the point of DE so I cut it short. Still a little burnt from the last couple weeks I think.


Mike,
Is this the same weight you were using for speed doubles?

[Mike Westerling]

Mike,
Is this the same weight you were using for speed doubles?

It's the same weight. Why do you ask?

[patrick w.]

Mike,

How do your joints feel after working with the bands for so many consecutive weeks like this? I always find bands beat my joints up pretty bad if I do them to much.

[Mike Westerling]

Mike,

How do your joints feel after working with the bands for so many consecutive weeks like this? I always find bands beat my joints up pretty bad if I do them to much.

...my joints feel surprizingly good.
-Mike

[Paul Neuhaus]

It's the same weight. Why do you ask?
The reason I asked is that Louie Simmons recommends doing 10x2 for speed doubles, or 8x3 for speed triples. I also read in one of his articles where he suggested using a lesser weight for the triples.

I think this is for two reasons.
#1 With triples, a lighter weight will keep you explosive on the 3rd rep.
#2 Using a lesser weight AND a 3rd rep is a good way to switch things up. I think switching up your DE work is as important as switching up your ME work.

[Mike Westerling]

The reason I asked is that Louie Simmons recommends doing 10x2 for speed doubles, or 8x3 for speed triples. I also read in one of his articles where he suggested using a lesser weight for the triples.

I think this is for two reasons.
#1 With triples, a lighter weight will keep you explosive on the 3rd rep.
#2 Using a lesser weight AND a 3rd rep is a good way to switch things up. I think switching up your DE work is as important as switching up your ME work.

..especially when doing ME and DE in the same week. But, since I'm switching ME and DE week to week I am going to try an experiment. For the next few weeks I am going to increase the weight on my DE day with bands until it is a max single. Then I am going to switch it up and use log press for my DE day and keep increasing weekly until it becomes a max single. Or maybe I wont. It's just an idea I was playing with in my head. As long as I am improving week to week I'll keep going with it.
-Mike

[Paul Neuhaus]

Interesting approach. I'm anxious to see how that works out for you. I'm on an 8 week pressing routine right now that I'm hoping will give me a 5% increase on my max. If you beat me, I'll be jumping on the "Westerling Press Routine" bandwagon!

[Mike Westerling]

Interesting approach. I'm anxious to see how that works out for you. I'm on an 8 week pressing routine right now that I'm hoping will give me a 5% increase on my max. If you beat me, I'll be jumping on the "Westerling Press Routine" bandwagon!

Hey Paul,
Interesting idea though. What is your max log now? My best so far is 220x1 and 190x6 (I think my best push press with a bar is 225 but I'm not sure) so we'll see where I end up in 8 weeks. What is your starting point?
-Mike

[Paul Neuhaus]

My maxes are

270 8" log
265 Jerk
285 IBP

I'm doing the WSBB split on my Jerk and IBP, ME and DE every week. I only have access to a log on the weekend, so I'll be shooting for 5% increases on these 2 lifts in hopes that they carry over to the log.

It looks like this.
Mon DE pressing
Wed ME pressing
Sat 8" log

To avoid over-doing it, I do 2-3 sets of 225# log for reps in 60 sec w/ a clean on each rep.

Oh yeah, our log is too heavy for DE work. It's 220# empty.

[Mike Westerling]

Hopefully we'll both see some big improvements over the next 8 weeks.
-Mike

[Jay Hagadorn]

Mike-

I'm going to be watching this one...

[Mike Westerling]

Not a great day today. Went to my wife's work's Christmas party last night, didn't drink, didn't dance, ate a ton of food, drank a ton of water got to sleep reasonably early. Tried to cover all the bases for my workout today...

Warm up: calf/squat/rows/sldl/shrugs 3x

Tire
530x5
800x5
Felt really good and explosive.

Stones
116 and 166 to 67"
220 and 240 to 60"
Went to pick up the 300 and it started to roll out of my hands so I re-adjusted and felt a little strain in my lower back so I dropped it. Picked it up again and felt something horrible about 5 inches above my left glute. Called it a day right there. It's been about 4 hours now and my freaking back is sore and I can feel it all the way around the side into the front all the way down into where my left oblique attaches. I'm praying it's nothing too serious. Time will tell. It's probably time for a week off anyway. I'll probably just do some light rehab stuff this week and work on my seated overhead unless a miracle occurs and I wake up 100%.
-Mike

[Paul Neuhaus]

Rest up and heal fast, Mike. I know it sucks.

[nathan fitzgerald]

Not a great day today. Went to my wife's work's Christmas party last night, didn't drink, didn't dance, ate a ton of food, drank a ton of water got to sleep reasonably early. Tried to cover all the bases for my workout today...

Warm up: calf/squat/rows/sldl/shrugs 3x

Tire
530x5
800x5
Felt really good and explosive.

Stones
116 and 166 to 67"
220 and 240 to 60"
Went to pick up the 300 and it started to roll out of my hands so I re-adjusted and felt a little strain in my lower back so I dropped it. Picked it up again and felt something horrible about 5 inches above my left glute. Called it a day right there. It's been about 4 hours now and my freaking back is sore and I can feel it all the way around the side into the front all the way down into where my left oblique attaches. I'm praying it's nothing too serious. Time will tell. It's probably time for a week off anyway. I'll probably just do some light rehab stuff this week and work on my seated overhead unless a miracle occurs and I wake up 100%.
-Mike

I think that a week is a great idea. Your body will thank you and will only get stronger. Heal fast!

[Mike Westerling]

I woke up this morning and my back is a little better or I am getting used to it. I have been resting up all day but it's been hard for me to get/stay comfortable. I'll see my chiro tommorow and at least get an opinion of what's wrong. I think I have a strained (hopefully not torn) oblique judging by what hurts and what doesn't. My lower back was swollen across my spine last night too. It looked like a band going right across my lower back. It seems to be gone now so that is probably a good sign. I'll know more tommorow.
-Mike

[patrick w.]

I woke up this morning and my back is a little better or I am getting used to it. I have been resting up all day but it's been hard for me to get/stay comfortable. I'll see my chiro tommorow and at least get an opinion of what's wrong. I think I have a strained (hopefully not torn) oblique judging by what hurts and what doesn't. My lower back was swollen across my spine last night too. It looked like a band going right across my lower back. It seems to be gone now so that is probably a good sign. I'll know more tommorow.
-Mike

strange? Doesn't sound like a strained oblique. Maybe a strained QL?? Good luck at the Doc. Hope you feel better.

[Jay O'Neill]

Hey Mike... you may want to see a Real doctor is this persists...
A simple chiropractic manipulation may not help you. I would also suggest resting on an Ice pack and taking some Anti-inflamatories.
Hope all is well!
Jay