Paul Neuhaus SM training days

[Paul Neuhaus]

I'm new to the sport and need a way to keep my training in check so that if I "wuss out" or "wear my pink panties" in a training session, I'll have to post it for everyone to see. Hopefully this motivates me to push harder on event training days.
Just a quick intro....5'9" and 228 lbs, but not too solid. I just started SM training and incorporating heavy lifting 5 months ago. I came in with NO oly or PL background at all...never even did DLs until I started this training, which is an event that I still suck at. I did my first contest at Big Tony's a couple weeks ago. It was a ProAm and I placed 8th of 12. I've reviewed the tape a few times and caught some mistakes that I made...learning experience. A lot of the mistakes were mental, threw some technique out the window, etc.
OK...enough rambling.

9-4-05

8" log
w/u 220x2
240x1
250x1
250x1
260x1
270 miss
270x1 PR for Mr Neuhaus (happy dance)

carry and flip medley
240 farmers 50' then 800# tire 50'
Farmers was too easy because all I've ever trained with is a frame for Tony's contest which was 600#. I came up 1 flip short because my endurance sucks, almost puked.

stones (3 runs)
250
250
275
300 missed every time
Rested, then put the 300 up a couple times so it wouldn't keep me up tonight.

This training is for the Milwaukee contest coming up on 9/17.

[Mike Westerling]

Sounds like you've got some great power. Not too many people could pick up a 600 lb frame without some good deadlifting in their background. Solid workout. Congrats on the 270PR.
-Mike

[Paul Neuhaus]

Sounds like you've got some great power. Not too many people could pick up a 600 lb frame without some good deadlifting in their background. Solid workout. Congrats on the 270PR.
-Mike
Mike, My background was mostly just bodybuilding type routines. I always stayed away from DLs and heavy back squats because I have Scoliosis in my lower lumbar. My body has compensated over the years as my hips and upper back have become much stronger for what I lack in my lower back. That's why I suck at DLs, but I can do bent rows of 345x5. I do OK at the frame because the weight isn't in front of me. I've gone 50' with the 600# frame in practice without drops, because I use mostly my hips when picking it up. Needless to say, I'm looking forward to my first opportunity to try a car DL with side handles.
I should also mention that I didn't just walk up to the 600# frame and go for a stroll on my first day...LOL It weighs 560# empty. The first time I grabbed it empty, I did pick it up, but I just saw stars! And no way could I walk with it, so I just held it for maybe 5 seconds. Instead of breaking myself in with light farmers, I just trained with the frame every week, going 50' with as many drops as it took to finish. Within 3 1/2 months, I was going 50' at 600# with no drops on a good day.
Since I am new to the sport and lack experience, any consrtuctive criticism and training tips are welcome as you read my journal. I'll just be posting my event training days, which are 1-2 days a week.

[Paul Neuhaus]

9/10/15

OK....today was a perfect example of why I began posting a log. I "wore my pink panties" today and had a pathetic training session. Now I must post it for everyone to see.

8" log
WU 220x2
240x1
250x1
260x1
270 missed 3x
270# was a PR that I hit last week. It really pissed me off that I didn't get it today, and I let it ruin the rest of my work out. BIG mistake.

medley
WU 150# FW 150'
240# FW 50' followed by 800# tire 3 flips
I had ZERO endurance and ZERO intensity, and had to stop after the 3rd flip.

stones
250
250
275 FU%%ING MISS
Tried it again, same result.

I had absulutely nothing in me today. No excuses...I was just pathetic.
Next Sat is the Milwaukee contest. The good news is that there is a "pattern" in my training performance. Whenever I have a bad training session, I always make up for it the next week with full intensity and by hitting at least 1 PR. Hopefully, I can follow that pattern going into this contest.

[Paul Neuhaus]

9/11/05

I normally don't do event training 2 days in a row. But, I had to at least get a "quicky" in to get some aggression out for my crappy performance yesterday.

900# tire
3 sets of 3 flips each

It was just a quick one today, because the wife and I have plans. Enjoy your Sunday guys!

[Paul Neuhaus]

9/17/05
Today I competed in my second comtest, the first annual Milwaukee Strongman. I competed in the 231 and under class. It definitely had some highs and lows.

1st event max log
I hit a PR 2 weeks ago with 270#, but missed it last week. Today, I nailed it easy on my 3rd lift. Went for 280# on 4th, barely over my head, but couldn't lock out. But, I still placed 2nd in this event.

2nd event FW tire medley
240# FW 50' then 660# tire 50'
This is where lack of endurance kicked in. I finished the course in about 1 minute and collapsed into the tire. Went to the grass and puked a little. Not sure of placing.

3rd event 450# axle DL for reps
I was dreading this because my DL is pathetic. I've never pulled a 450# axle in training for even one rep. HUGE friggin PR for me today with 5 reps. Heck...the first rep was a PR. Not sure of placing. Overall, I was in 3rd at this point.

4th event arm over arm truck pull
It was by far the easiest arm over arm I've ever done, so it ended up being more about hand speed than strength. Which is a technique I have yet to master. Finished it, but fell to 4th overall.

5th event stones
240, 250, 280, 300, and 330 to 48" platform.
I've gotten the 300 many times in practice, but never been able to in a series.
Today, I got the first 3 in around 20 seconds, got the 300 JUST to the edge of the platform and lost it. It was like deflating a friggin baloon. I tried and tried with that 300 until my time ran out.
Finished 4th overall.

I definitely feel better about my performance today than I did at Big Tony's ProAm. I learned from mistakes I made that day, and improved on them for today and gave a better performance. But, I still made a few mistakes today. Hopefully I keep learning from these rookie mistakes and correcting them to keep getting better and better. I think for next weekend, I'll take a well deserved week off from my usual event training day and take my wife to Octoberfest!

[Carl Johnson]

Nice job Paul, especially the log. Just keep improving on each contest. Focus on hamstring, glutes, and lower back strength.
Carl

[Paul Neuhaus]

Nice job Paul, especially the log. Just keep improving on each contest. Focus on hamstring, glutes, and lower back strength.
Carl
Thanks Carl. I'm actually going to start to do some more specific training to improve on 3 events....
Log...seems to be my strongest event...keep shooting for PRs. I need to start taking first in that event for some points.
Stones...strength AND endurance for actually doing a series.
Deadlift...I'm ecstatic about how I did on that event yesterday, but I still have a long road ahead of me as far as this event goes.

[Cassidy Drake]

Awesome man. You have good strength for someone your size. Great work on the new PR's.

[Lance Peterson]

Keep up the great work man!

[Paul Neuhaus]

Thanks for the words of encouragement guys! I'm gonna pound it hard in the "off-season". Maybe even find 1 or 2 contests in the meantime to get all my rookie mistakes out of the way!!

[Paul Neuhaus]

9/25/05

OK...I said I would take a week of from event training because there are no more contests in the Midwest until next year, and I just did the Milwaukee Strongman last week. But, the implements were calling me.
I didn't make the drive out to Big Tony's, so I had access to an 8" log, axle, and a 195# stone that that I had to haul to Milwaukee for the novice division.
I wanted to flip my 900# tire, but it sat out in the rain all morning and I knew I wouldn't get a grip on it.

8" log
220x2
240x1
260 miss
260x1
270 missed 2x
pouted a little
270x1

axle DL
w/u with 200
450x5 matched PR from Milwaukee contest
Just 1 set, because I'm doing Jeff Vanco's squat/DL routine midweek.

195# stone
Since it's the only one I had access to, it was a good chance to work on muscular endurance.
stone DL 2 sets of 11
front squat stone 2 sets of 12
This was something new, and it felt great when I was done. Feels like good work for the posterior chain.

I trained by myself today, because I couldn't make it yesterday. I feel like I get a better session in when my partners are there screaming in my ear...especially when Big Tony threatens to kick my ass if I don't complete something!

[Paul Neuhaus]

10/1/05
Went fishing today. Does repeated casting and reeling count as forearm work? :M: OK...event training tomorrow.

[Paul Neuhaus]

10/2/05
Trained by myself again today and decided to switch things up a bit.

8" log 220#....empty weight
1x4
1x4
1x3
1x4

Sled drag.
This was my first time ever doing the sled drag. It was on grass and I forgot my cleats, so I wore basketball shoes.
270# added to sled.
3 drags x 75'

195# stone speed doubles
10 speed doubles including negatives (all the way up, then back to the floor)with 30-40 seconds rest in between doubles.
This was also a first for me and it felt great. A couple times I brought the stone up to the top so fast that it almost threw off my balance.

900# tire
3 flips

[Paul Neuhaus]

10/8/05
I made the drive out to Big Tony's today. On Thu I did my first ever resistance band pressing WO and I used the green #4s. I ended up injuring both biceps in the process. So, I had to take it easy on the arms today and skip log press and tire flip.

Farmers walk
240 x 50' 2 trips easy
290 x 10'
I guess you could say the 290 was a PR because I've always trained with the frame up to 600# instead of FW. I must say that the FW is tougher than the frame, pound for pound.

Yoke...1st ever training session with yoke.
This is kept inside Tony's gym, and there's only room for a 35' walk.
580 x 35'
580 x 35'
670 x 30'...ugly as hell with, but better than I expected for my first yolk session...no drops on all 3 sets.

Stones
250, 275...re-aggravated the biceps, and stopped there.

Helped Tony put away a stone loading platform and some car ramps for Hercules Hold for the winter. Tony said I could post that here because it was a bitch...lol

For the biceps, I'm just gonna stay clear of pressing and upper back this week at the gym. That'll give me a chance to really focus on squat/DL with assistance work, lots of heavy abs, and grip work.

Any info on treating the biceps would be appreciated. It's the inner head, right down to the "crook" of my elbow on both arms.

[SBaier]

Happy Birthday Paul!! Make it a good one!

[Paul Neuhaus]

Happy Birthday Paul!! Make it a good one!
Hey, thanks Shawn!! My wife called me on my way to work this morning to wish me happy birthday. My response was "oh yeah...it is". Almost forgot myself....LOL

[Mike Westerling]

Hope it's a great one.
All the best,
Mike

[Paul Neuhaus]

I started a new gym routine this week, using some of the Westside principles...ME and DE days with resistance bands. I haven't been posting any gym training days. But, since I'm new to the Westside training methods, I'll start posting the workouts in hopes that I receive some constructive criticism on the routine.

10/10/05
ME squat/DL day

14" box squats
Worked up to a 365 max single.
This was my first time doing these, and I followed the instructions of Louie Simmons...sitting and relaxing on the box before standing. I found that I'm very week on this exercise and will use maybe a 16" box next time until I get used to it.

Strict SLDL
Worked up to a 365 max triple.
This was loads of fun after the box squats!

20 degree incline sit-ups
3x10-15

10/11/05
ME pressing day

Incline BP
w/u bar x25, 135x10
225x1
255x1
275x1
285x0

Standing push press
135x5
185x1
225x1
245x0
Biceps and elbows were messed up from a workout I did last week, and all I did was re-aggravate it. Must have really pulled or torn something because I know I can do better than this.

20 degree incline situps
3x10-15

10/12/05
DE Squat/DL day

Squat w/u bar x25, 225x5
225 w/ green bands choked under bottum of squat cage...tension at bottum of squat.
10 speed doubles

RDL w/u 225x5
135 w/ one green band draped over bar, standing on it.
10 speed doubles

First time doing these lifts, so I stayed with light weights just to get the feel of the bands.

Leg press 500x3x10 really fast with 45-60 seconds rest.

Hip flexor machine...new machine, never tried it before. Stupid ass machine...will never use it again....not NEARLY enough weight on it.

45 degree side bends w/ 45# plate in hand.
3x10-15

I'll be skipping the DE press workout this week to let the biceps and elbows heel.

I'm actually keeping the workouts a little shorter than traditional Westside workouts, because I don't want to over-do it with event training on the weekend.

Critique and contsructive criticism are welcome on this new routine.

[Paul Neuhaus]

I made the drive to Big Tony's today, but trained by myself because I had to work this morning when everyone else was training. I hate training by myself because I never get motivated but, I got motivated today and had my best training session since the Milwaukee contest last month.

Log press
w/u with 120# 6" for 10 reps
8" 220# 4x4

Yoke
All runs were 35" because that's all the room we have in Tony's gym. This was only my second session with the yoke.
w/u 400x3 runs with no rest in between.
490x1
580x1
670x1 This one was very slow but was much smoother than last week's 670.
720 Just squated it, but didn't feel confident enough to walk with it because I was by myself and someone has to be there to pick my retarded ass up if I blow a knee.

Stones to 48"
250, 275
250, 275, 300 series PR
I've lost count of how many times I've loaded the 300 now, but this was the first time I ever got it in a series. And it felt so easy today. Check my journal entry from the Milwaukee contest, and you'll see. So, I tried one more round.
250, 275, 300 (miss)
What did you expect, 2 PRs in a row?? :N:

800# tire flip
4 sets of 4 flips each

This session only took about an hour and a half.

[Cassidy Drake]

Looking good man, keep up the good work, I will see you in Wisconsin next summer.

[Paul Neuhaus]

Looking good man, keep up the good work, I will see you in Wisconsin next summer.
You betcha!!
I'm definitely feeling pretty good about today's training session.

[Mike Westerling]

300 in a series is soooo much different than by itself.
Good work.
-Mike

[Paul Neuhaus]

10/17/05
ME squat/DL training

Goodmornings
w/u 135x8
225x5
225x5
275x3
275x3
295x3
This was my first time going heavy on these. It felt like my eyes were gonna pop out of my head every time I bent down!!

Louie Simmons' routine calls for "sled drag with moderate weight" next, but I had to improvise since I was at Gold's (no implements)
Squat
225x2x20
Fast reps, not your typical "20 rep squat" with 10RM..."moderate weight".

Improvised again because the gym doesn't have a glute/ham bench.
Straight leg low pulley "kick backs" with ankle strap.
80x10
100x10 each leg
Just getting a feel for this one....will go heavier with fewer reps next time.

Hammer Strength lat rows
270x10
450x6x5 reps

I'm still very new to this Westside squat/DL split, and some of the exercises feel pretty goofy. Just takes some getting used to, I guess.

[Paul Neuhaus]

10/18/05
ME Pressing

Incline BP
bar x20
135x5
225x2
255x1
275x1
285x1
275x1

Standing push press
135x5
185x3
225x1
245 miss
235x1
245x1

Standing cable flyes
Similar to crossovers, but I bring my palms together instead of crossing over.
Weight is per hand.
100x8
120x9
140x5

Seated behind neck military press
115x9
135x7
155x7

[Paul Neuhaus]

10/19/05
DE Squat/DL training

Squat with green bands
250x10 speed doubles

DL with green bands.
Tied two bands together, laid them across the floor under the squat rack, and brought them up around the loading pins...tension from the floor.
185x10 speed doubles...heavier next time

Bent rows (no bands)
225x10 speed doubles...heavier next time

Glute/ham raises
FINALLY figured a way to do this at a gym that doesn't have the glute/ham bench. Just lay face down on the decline bench press. First time, so just used bodyweight.
BW x 2x15
BW x 2x20

Still getting accustomed to the DE workouts and learning what weight to use for speed work.

[Paul Neuhaus]

10/20/05
DE Pressing

IBP w/ green bands
135x10 speed doubles

Standing strict press w/ green bands
115x10 speed doubles

DB flyes
55x10 65x10 70x10

Seated DB OHP palms in
50x3x10

Hammer curls
55x8

Stopped right there because right bicep was still feeling a little sore from a couple weeks ago. So, I decided to give the arms 1 more week of rest.

[Cassidy Drake]

Looking good man. Found a few more tournaments before Wisconsin for me to hit. Oklahoma is in May sometime, so I think I will hit that and a few others. Take care of that bicep

[Paul Neuhaus]

Looking good man. Found a few more tournaments before Wisconsin for me to hit. Oklahoma is in May sometime, so I think I will hit that and a few others. Take care of that bicep
What contests are you planning on hitting?

[Cassidy Drake]

What contests are you planning on hitting?
One in Tulsa at the end of May for sure. Maybe the Salina KS one. Depends on if I go to San Antonio or Seattle when I exit the Air Force. But Tulsa will be for sure. Same with Wisonsin

[Paul Neuhaus]

10/22/05
Event training at Big Tony's

Log
220x2
240x1
260x1
270 missx2
This pissed me off, so I told myself I'd go for PR on FW to make up for it.

FW All runs were 35' inside Tony's gym...not enough room for a turn.
240x2 back to back
260x1
260x1
290x1 w/ 1 drop PR
310x1 w/ straps PR
Yeah, yeah...I know...I need to get more grip work into my routine.

Yoke Again, all runs were 35'.
400x2 back to back
490x2 back to back
580x1
670x1
Form keeps getting better each week.

Stones
250, 275, 300 (miss) Felt a "tweak" in my lower back...waited a minute.
300x1
Felt that pain in my back again, and decided it was time to quit for the day. Disappointed, because I really wanted to do more stones. But, I've learned that my back sometimes tells me when to quit.

[Paul Neuhaus]

10/24/05
ME squat/DL training

RDL lightened method with green bands on rack pins 71" from the floor.
Bands take about 105# at the bottum and bar is off the bands at lock-out.
315x2x5
405x2
455x2
495x1
545x1
565 miss x2....funny because the 545 felt so easy.

Zercher squat
I went all the way down til my elbows dug into my quads.
315x3x3

DB rows
Both hands at the same time, no straps.
90s x10
100s x12
120s x8
120s x8
120s x6

Some ab work.

I've been doing this Westside split for a few weeks now, and I'll have to make some adjustments so I'm not over-training with events as well.
I think I'll do ME squat training every other week, and alternate weeks with ME DL training. Doing ME squat and DL every week with events on Sat feels like too much right now.

[Paul Neuhaus]

10/25/05
ME Pressing

Push press
135x6
185x3
225x2
225x2
245x1
265 miss
265x1 PR

Incline BP
135x7
185x4
225x2
245x1
265x1
275x1
285 miss

Standing cable flyes Weight is per hand
120x8
140x7
150x4
150x4
140x6

This was my 3rd week in a row doing max singles on my ME Press day. Next week, I'll start "wave loading" on this day.

[Paul Neuhaus]

10/26/05
DE Squat/DL

Squat w/ green bands
250x10 speed doubles
These weren't quite as quick and explosive as I'd like them to be. Maybe 225 next week.

RDL w/ green bands
205x10 speed doubles

45 degreee hypers
4x12-15 holding 3 plates

[Paul Neuhaus]

10/27/05
DE day

Standing military press (strict) with green bands
115x10 speed doubles

Incline BP with green bands
135x10 speed doubles

Seated DB military press palms in
50s x10
55s x10
60s x10
65s x10

DB flyes
70s x3x10

BB Bent rows
250x10 speed doubles (no bands)

Wanted one more upper back lift for a 3x10, but ran out of time and had to get to work. The military presses weren't as quick and explosive as I'd like for DE speed work, so I'll go lighter next time as long as I'm using the bands.

[Paul Neuhaus]

10/29/05
Event training at Tony's

FW
warm up 150x200' w/ 1 turn
240x100'x2
260x50'x2
260x100'

Yoke
All runs were 35' inside Tony's gym
WU 400x1
490x2 back2back
580x2 back2back
670x1
Still a little sloppy on the 670. This was only my 3rd or 4th time training the yoke.

Tire flip
550x8 Really good knee drive.
800x4x2
I still can't snap the 800 off the ground fast enough to use a knee drive, so I end up getting it to my lap and hip driving it.

[Paul Neuhaus]

10/31/05
ME squat/DL training

OK...this was my first time ever doing front squats, and I did them on a 16" box. So, try not to laugh at the numbers.

Front squat on 16" box
135x10
225x7
275x2x3
295x3 (had help on 3rd rep here)
275x2x3

Low cable straight-leg kick backs
90x11
90x15
120x2x10

45 degree hypers while holding weight stack
135x16
160x2x12

Hanging leg raises
3x12

The front box squats will really take some getting used to. And it felt good to work "around" the DL and just get in some good accessory work.

[Paul Neuhaus]

11/1/05
ME Pressing and DE Upper back

Various shoulder warm ups.

Incline BP
200x4x5

"Neuhaus" jerk
185x4x5

Bent rows
250x10 speed doubles with 30-45 sec rest

DB flat bench
75s x10
85s x10
85s x8

Seated DB press palms in
60s x8
55s x8
55s x8

Hammer Strength rows
320x10
340x10
360x9

[Carl Johnson]

Ok, I have to ask. Neuhaus jerk?

[Patrick McGuffin]

refer to thread "How do you like to jerk" (lol)

[Paul Neuhaus]

Arnold has the "Arnold press"
Svend has the "Carlson squat"
I have the "Neuhaus jerk" LOL

It's basically similar to a split jerk. On the second "pop" I keep my left foot in place and step forward with my right foot to drop under the weight. For some reason, it just came naturally to me when I started training the log. Keep in mind that I never did any jerks or push presses before starting my Strongman training 7 months ago.

[Paul Neuhaus]

11/2/05
DE squat/DL training

Squats from pins @ 40" with pause
Green bands 225x10 speed doubles w/ 30-45 sec rest
This was my first time doing this, and it felt really good to just explode from a relaxed position off the pins.

DL w/ green bands
225x10 speed doubles w/ 30-45 sec rest

Pull throughs
5x10-15
This was also a first for me. Can't remember what weights I used. Once I figured out how to keep my balance, I actually liked this exercise.

Hanging leg raises
2x10 strict with pause

[Paul Neuhaus]

11/3/05
ME upper back
DE pressing

BB Bent rows
225x10
275x8
315x5
335x4
355x3
365x3 PR And I haven't done these in a long time.

WG pull-ups
My fat ass x4x8
I honestly can't remember the last time I did these. It's been months.

After using bands for the last few weeks, I decided not to use them today for DE pressing.

Incline BP
145x10x2 speed doubles w/ 30 sec rest

Standing military press
125x10x2 speed doubles w/ 30 sec rest

Standing pec deck
220x3x10

Viking press.... using the standing calf raise machine
220x3x10

[Paul Neuhaus]

11/5/05
Event training at Big Tony's

I didn't have my training log with me today, so I don't remember the exact weights/distances for everything I did. So, here's a rough overview.

8" log
Worked up to 260
Just didn't feel like it today, because I've been doing my pressing 2x a week at the gym...DE and ME days. I think I'll continue to stick to that split for a while, and stay away from the log on weekends until I go back to gym pressing 1x a week.

FW
Went up to 260 for a couple trips.

Stones to 48"
Did reps with the 250
Then did series up to 300

We had a new kid with us today, Tyler. 19 yrs old, and only 165 lbs. But, this kid went up to 200 on the FW and he lapped the 250 stone a couple times. I think that's pretty damn good, considering his size.

All-in-all, we all had a pretty lazy and non-productive training session. It was me, Jason Bergmann, Jake Meuller, Big Tony, and Tyler. I think Tyler was the only one who truly pushed himself today.

[Paul Neuhaus]

11/7/05
DL/squat

DL
135x8
225x8
315x6
405x5
455x3
475x4 HUGE PR FOR ME!!!
I know it's still nothing to brag about. But, considering the struggles I've been through with my back condition, and the fact that I just started DLing 7 months ago, this is a huge jump for me.
My previous PR was 450x5 on the axle in a contest 6 weeks ago, and that was with a narrow sumo stance. This was NOT sumo today. The WS training split is paying off.

Front squat...nice n deep on these
135x8
225x7
275x3
275x5
275x5
This is only my 2nd time front squatting. Still trying to get use to it. Pretty tough though, after DLing.

[Paul Neuhaus]

11/8/05
ME pressing
DE upper back

Neuhaus jerks
135x8
200x4x5

Incline BP
135x8
215x4x5

Viking press (strict, no leg drive)
225x10
225x8
210x7

BB bent rows
250x10x2 speed doubles

Hanging leg raises (strict, no swinging)
bwtx13,12,10,10,10


I'm moving around like an old man today, after yesterday's squat/DL session.

[Paul Neuhaus]

11/8/05
ME upper back
DE pressing

BB bent rows
225x10
275x8
315x5
335x5
355x5
365x3

Shrugs (been a LONG time)
315x15
405x10
455x3x10
Wanted to go heavier, but lower back was a little sore today.

Hammer Strength rows
360x10
410x8
450x2x7

Standing military press w/ green bands
95x10x2 speed doubles

Incline BP w/ green bands
135x10x2 speed doubles

Now that I'm done with work for the winter, I'll be able to get out to Tony's 2x a week for events. But, I still want to keep doing my ME/DE splits. So, starting next week, I'll give this a try.......

Sun- off
Mon- ME upper back, DE pressing
Tue- squat/DL....ME and DE will be on alternating weeks
Wed- ME pressing, DE upper back
Thu- off
Fri- events with some speed work and cardio
Sat- events for max weights

[patrick w.]

damn, that is a lot of weight to BB row!!


how are the jerks coming?

[Paul Neuhaus]

damn, that is a lot of weight to BB row!!


how are the jerks coming?
I can row a lot, but my DL sucks. Because I have Scoliosis in my lumbar, my upper back has always just naturally compensated for what strength I lack in my lumbar. I should also mention that I "rock" just a little on the bent rows to make it an explosive motion, and save the strict rowing for the Hammer Strength. I do my bent rows that way because I'll never strict row anything in a contest..picking up a log to clean it, lapping a stone, etc.

As far as the jerks go, I'm only on week 2 of an 8 week wave loading program. My last PR was 265. According to this program, I should be at 280 by week 8. That's roughly a 5% increase. But, so far, so good.

[patrick w.]

were did you get the wave loading program for the jerks from? can you post a link or is it something you came up with yourself?

[Paul Neuhaus]

were did you get the wave loading program for the jerks from? can you post a link or is it something you came up with yourself?
A buddy emailed it to me. If you email me, I'll forward it to you.
pneuhaus@new.rr.com

[Paul Neuhaus]

OH events at Bergmann's farm.
Trained with Jason Bergmann today.

2" axle
This was more for technique, because I've never trained the axle for OH, and I never do power cleans or snatches. Our gym doesn't have any oly set-ups for dropping the weight on the ground.
2" axle
1 power clean, then press for reps
190x5
Continental cleans only
190x5
Continental clean and jerk
190x2
210x1
240x1
260x0 Just barley missed the clean at the top, technique sucks.
Jason went up to 330x1 on this lift
These weights were very easy to jerk. I just need to work on the clean.

Viking press palms out with push press
150x10
240x6
290x4
330x3
380x1
400 2 misses
Jason went up to 450x1

Then we did 290 for reps with 60 sec time limit on the VP.
me 290x10 in 60 sec
Jason 290x16 in 60 sec

13" log cleans
I hate this damn log. I'm to used to the 8" because that's all I've ever trained with, so we did cleans only (had enough pressing)
135x2
225x2
275x2x1
315 miss
295 miss by about 2" Just couldn't get it all the way on my chest.

8" log cleans
220x3

That was it for today. I'll hit some lower body events tomorrow.
I've posted a pic of Bergmann's viking press. This is Jason hitting 450. It's a 60# lever, plus the plates. The weight is only about 1/3 of the way in from the handles, so you're definitely taking more than just half the weight. We push pressed only on this, no jerks.

[Paul Neuhaus]

Events at Big Tony's
I had to take it easy today, because my wife and I have a wedding reception to go to tonight. I want to be able to "get my party on" without sore and stiff hips and back.

Stones to 48"
250x5 With full negatives from platform back to floor.

FW 35' runs inside Tony's gym
240x4

Farmer's hold
310x21.47 seconds
This was a PR because the most I ever picked w/out straps was 290. The Chicago contest will have this event with a 305 hold for my weight class, so I'm training heavier.

Tire flip
550# Just flipped the hell out of it for a couple 1 min sessions for some cardio.

It was a pretty light workout today. But, at least I won't be veggin' on the couch tonight with ice on my shins and back...LOL Got some partyin' to do!!

[patrick w.]

Events at Big Tony's
I had to take it easy today, because my wife and I have a wedding reception to go to tonight. I want to be able to "get my party on" without sore and stiff hips and back.

Stones to 48"
250x5 With full negatives from platform back to floor.

FW 35' runs inside Tony's gym
240x4

Farmer's hold
310x21.47 seconds
This was a PR because the most I ever picked w/out straps was 290. The Chicago contest will have this event with a 305 hold for my weight class, so I'm training heavier.

Tire flip
550# Just flipped the hell out of it for a couple 1 min sessions for some cardio.

It was a pretty light workout today. But, at least I won't be veggin' on the couch tonight with ice on my shins and back...LOL Got some partyin' to do!!


nice workout. When is your next contest? Have fun at the party!

[Paul Neuhaus]

nice workout. When is your next contest? Have fun at the party!
The Chicago contest is on April 22. Tony is also promoting a contest that will be held at a BBing show here in Appleton WI some time in April. The funny thing is, the promoter of the BB show hasn't set a date yet. So, I might end up doing 2 contests just 1 week apart.

If they fall on the same weekend, as much as I love Tony, I'd have to do the Chicago contest. That's my home town, and all my family can come watch.

Did you see my sorry ass axle cleans on yesterday's workout? LOL

[patrick w.]

Soorry axl cleans...lol. I have never cleaned an axl or done a continental clean before so they look pretty good to me. ;)

[Paul Neuhaus]

BB Bent rows
225x10
275x8
315x6
335x5
355x5
365x5 Two rep PR!!

WG Chins
bwtx4x7

Shrugs
315x8
405x10
455x10
495x7
495x8

Incline BP w/ green bands
115x8x3 Speed triples w/ 30 sec rest

Military press w/ green bands
85x8x3 Speed triples w/ 30 sec rest

Standing cable crunches
90x3x10

[Paul Neuhaus]

Vanco squats with pause on each rep
225x5
315x5
365x4
405x3
455x1 PR
475x0 Got greedy, I guess.
455x1

SLDL To the floor on each rep
225x5
275x5
315x5
365x4 PR
405x2x3 With 405 I had to DL the 1st rep, then I could SLDL the 2nd and 3rd.

1 Legged leg press...don't ask..just made it up
200x10
300x2x10
Surpisingly, these felt pretty good.

45 degree hypers holding weight stack
135x13
160x12
160x13

Hanging leg raises w/ pause...no swing
13,11,10

[Paul Neuhaus]

I'm on week 3 of an 8 week program for pressing, where I use a specific % of my 1RM for a prescribed # of sets and reps each week. Today didn't go as well as the first 2 weeks did.

Incline BP (prescribed workout was 228x3x5)
w/u 135x2x10
230x5,5,4,2
Missed the 5th rep of 3rd set, so I waited just 1 min, went back and got 2 more.

Jerks (prescribed 212x3x5)
w/u 135x2x5
215x4 Guess I should round down instead of up.
210x5,4,4 Still didn't go as planned.

DB Flyes
65s x10
70s x8
70s x7

Standing WG MP behind neck
105x3x7

BB Bent rows
225x8x3 speed triples w/ 30 sec rest

Power shrugs
315x8x3 same as above

Cable side bends
200x10,15,15

I think next week I'll just repeat today's workout. If it goes well, then I'll move on to week 4. Patience is the key.

[Mike Westerling]

Too bad the human body doesn't know it's supposed to follow the calculator's plan though-lol. I got the pain stop and tried it on my knees. I definitely felt a bit better but I haven't tried it for training yet.
-Mike

[patrick w.]

It is tough to base percentages off of a 1RM sometimes for a few reasons.

1) the percentages don't always work in accordace to the 1RM. Some people are stronger in certain rep ranges as others (ie, my 1RM squat is good. My 10RM squat is not and on paper would reflect a lower 1RM but that is not the case).

2) Sometimes, when you hit that 1RM all the starts lined up. It was one of those days. To then base your next 5-6 weeks of training on that could be brutal.

3) Just because you have a certain 1RM for a given exercise you need to take into account speceficity as far as training goes. For example, you hit a 1RM in you jerk. However, you are trying to perform your jerks for a specific percentage of that 1RM as your second exercise, following something like incline pressing none the less, once your shoulders are already taxed. This will greatly affect the outcome of your program.


I have done some reading on something called Maximum Training Resistance (MTR) which I have used in my training and as been pretty helpful. Basically, what your MTR is, is the weight you can use for a 1RM on a given exercise anytime you walk into the gym. So, lets say your 1RM squat is 500lbs. That was the best you ever did. Now, you may have real trouble with that weight the next time you lift it. Hell, you may have had real trouble with it the first time you lifted it. You MTR may be something like 480lbs. At that weight you can walk into the gym anytime and kill it no problem. It may be better to base your next 5-6 weeks of training off the percentages of that weight so that you can build a stronger base and then maybe the 500lbs wont feel so heavy.

Does that make any sense?



Also, after studying some of the bulgarian training, I have noticed they don't use percentages either. They use negative totals in relation to their 1 rep max for a given lift. They do this because Abajiev felt that not all lifters are working at the same level for example if one snatches 100kg their 90% snatch is 90kg. If another snatches 200kg, their 90% snatch is 180kg. The difference there is that one is working only 22lbs below their personal best and the other is working 44lbs below their personal best. Instead, the bulgarians would say....today you snatch up to -10kg of your personal best for reps....or today you work with doubles at -5kg of your personal best. Just some more food for thought.

[Paul Neuhaus]

Thanks for the feedback guys. I know I got a liitle greedy by trying to do this routine with Jerks AND IBP. The only reason I did this was because these are the 2 gym lifts that I feel will best carry over for log press. I should probably just ditch the routine for Jerks and IBP, and just use it for the log on event training days. Then I could just think of the Jerk and IBP more as assist lifts and not do them every freakin' weak.

It isn't like I'll ever have to do an IBP at a contest!!!

Patrick,
Would you happen to have a routine using the Bulgarian method? Something that would tell me sets/reps/weights based on my max?

Mike,
I think the Painstop works great when using it just before bed. I was sore as hell yesterday after my squat/DL workout. I put that stuff on my lower back, hips, glutes, and hams. And I woke up feeling great today. But, the stiffness did come back after a while. That's what I get for doing so much yesterday!!

[patrick w.]

Paul,

not on hand. I have some stuff but it is all from sports training textbooks and things that I have been reading or have read over the years. Let me do some looking around. I know if you go to google and type "bulgarian training" like the first or second link comes to an article about Bulgarian training that seems to me to be a little generic. It does however explain the MTR template that I talked about above which may be helpful to you. All though, after reading more and watching training tapes it looks to me like the Bulgarians most certainly don't use the MTR method (even though it is affective). It may have come from somewhere else like Russia (possibly turkey, greece, etc....a lot of crossover there). It is jsut a periodized scale using wave loading. It is a 5-6 weeks program depending on how you lay it out. If you can't find it I will hunt it down for you. Give me a little time to locate a few other things I have lying around and I will post.

[Mike Westerling]

http://www.petsmart.com/global/product_detail.jsp?PRODUCT%3C%3Eprd_id=84552444177 0511&FOLDER%3C%3Efolder_id=2534374302036212&ASSORTMENT%3C%3East_id=2534374302036042&bmUID=1131403149233

Here's the link if you are interested.
-Mike

[Paul Neuhaus]

Thanks Mike. We have a Petsmart store right here in town. I never would have guessed to look there. Most guys here buy their horse liniment at Fleet Farm...farm supply store here in the Midwest. I'll see if I can find that stuff.

[Paul Neuhaus]

Kept it simple today, because I'm gonna start doing events 2x a week. This way I can just do 2 or 3 events at a time, and really focus on them.

I really wanted to do Farmer's Walk outside in the cold today...not joking. But, there was too much snow on the ground. So, I did them in Tony's gym...only enough room for 35' runs.

FW
150x70'x2 w/ one turn
240x70' w/ one turn (quit turning after this, not enough room in there)
240x35'x2
270x35'x2
300x10'
Almost blacked out and fell over on the 300. This was very surprising because I know I can carry a 600# frame for 50'.

I realized I've just been going too heavy on my core lifts these last few weeks, so I kept it light for the stones.

Stones to 48"
195x3 with full negatives back to floor on each rep
250x4 same as above
250x4 same
250x3 same

All reps on the stones were very fast and explosive. Doing full negatives though sure does make a difference. I think I'll keep doing this the next couple weeks, then move on to the same with 275 for a few weeks, then 300 for a few weeks. Then, I'll go in and see how well I can do on a series. That 300 is always hit or miss when I do a series.

I posted a pic of my feeble attempt at the 300# FW.

[patrick w.]

great pic paul! Looking thick too!

Don't give up on me yet. I have been super busy sturdying for an upcoming test that I haven't been able to post any info on Bulgarian training for you. I will defenitly get it to you in the next few weeks if you are still interested.

[Paul Neuhaus]

Take your time, Patrick. I appreciate your help, but don't put me on the top of your priority list!

As far as the "thickness" goes, that came with all the deadlift and squat training I've been doing this year. Sweat pants are my favorite!!!

[Paul Neuhaus]

Since I did a couple events yesterday, my plan today was to do Log, Yoke, and Tire. But, my back would have something to say about that.

Usual warm-ups and stretching.

8" log for reps
Full clean off the blocks and press for each rep.
225x4
225x5
225x3
This was very taxing, because my endurance sucks. Also, the jerk still doesn't come naturally. I'm finding that on a timed event for reps, I do a push press, which wears me out faster. I have to get into more of a rythm for jerking the log when doing reps in 60 seconds.

Yoke
35' runs inside Tony's gym.
400x35'
580x35'x2 back to back
580x35'x2 same
670x35'x2 same
760x30' PR
This was only my 5th time training the yoke. I was about to drop the 760 after just a few feet, but Tony was right there screaming in my ear....what a pal!!

That last Yoke run really messed something up in my lumbar. I put some stuff on it and gave it a few minutes to warm up.

800# Tire
One flip, and it felt like someone stuck a knife in my back, so I called it quits for the day. I've trained with pain many times...knees, elbows, shoulders. But, when my back quits I quit, at least if I want to walk tomorrow.

Below are a couple pics of my first 760# Yoke walk.

In the first pic, that's Tony on the right.

[Mike Westerling]

...hope your back feels better!
-Mike

[Paul Neuhaus]

...hope your back feels better!
-Mike
Well, your stone work was awesome today for a fellow 5'9"er so I guess I had to beat you at something! :N: :N:

[Paul Neuhaus]

My lumbar is still sore as hell from the Yoke on Sat, so I'm not getting around real well. Plus, there must also be a pinched nerve in my neck because my hands are tingling really badly, kind of like when your hand falls asleep. It's just annoying as hell, and makes it hard to concentrate.

If you look back at the my pic of the Yoke, you'll see that the weights on my left shifted out. I'm pretty sure that "shifting" must have "jarred" something in my back. Guess I'll be using the collars next time.

DB bent rows
Both feet on floor, free hand braced on knee
80x10
100x10
Even these warm-ups were aggravating by back, so I just did a couple "safe" exercises.

Lat pull downs...wide w/ palms in
210x11
250x10
300x5,6,6,6,7

Hammer Strength chest supported rows
360x8
450x5x5

Standing strict OHP with green bands
85x8x3 speed triples w/ 30 sec rest

Incline BP w/ green bands
115x8x3 same as above

Like I've said before...I can train through pain in any part of my body. But when my back is out, it screws my whole game up.

Tomorrow is squat/DL day. If I go in at all, it will be just a light speed day.

[patrick w.]

Paul, here is some stuff on Bulgarain training. You may be able to apply some of the ideas to your strongman training.

First here is an articel desrcibing the MTR etc...I don't really think this is very bulgarian and I don't know where they got they info from. Either way it does show how they increase frequency all the way up to 2-3 sessions per day.

BUlgarian training (
There is not a linear relationship. However, all else being equal (Neuromuscular efficiency, personal anatomy, etc.), bigger does mean stronger.)


Here is some other stuff....

From an NSCA journal:

Spassov, A. (1988). Constructing training programs: Part II. National Strength and Conditioning Association Journal, 10 (5). 65-70.

HIGHLIGHTS OF THE ARTICLE

PURPOSE
Discuss the planning and construction of training programs for different types of strength development

Types of Strength
1.) Maximal strength
Includes maximal efforts and repeated efforts training

2.) Velocity strength
Max velocity at a given load parameter

3.) Endurance strength
105 to 110% that of required competition strength and reps

PLANNING AND CYCLING OF TRAINING
Planning is designed in patterns of four years in advance, and is broken down into annual plans, monthly plans, and weekly plans. The annual training plan is broken into two to three macrocycles (several months long). The macrocycles are then divided into mesocycles (each about four weeks long), and further into weekly microcycles. Each microcycle has its special function within the mesocycle.

THE FOUR WEEK MESOCYCLE: THE BASIC SET-UP
1.) Week One: Introduction
This week provides the opportunity to adapt the athlete to the new training load. The athlete receives exahaustive information about the nature of the exercises, the volume of the training, and the load of the training. The volume reaches up to 80 to 90% of the maximum for the mesocycle, and the intensity reaches up to 90 to 100%

2.) Week Two: Basic
This week has the largest volume of work. This works to stimulate the physiological abilities of the athlete (HYPERTROPHIC responses). The volume reaches its maximal value for the mesocycle, while the intensity (due to great fatigue) decreases to 85 to 90%.

3.) Week Three: Shock
This is the most intensive week of the mesocycle. The volume decreases to 80 to 85% of that of the basic week, and the intensity is increased up to the maximal limit through incessant effort to find the maximum of result in each exercise and training. The “daily maximum” is to be found each day (classic and primary exercises).

4.) Week Four: Test
The volume drops down to 60 to 65% of the maximal in the basic week, and the intensity of the basic competitive exercises gradually decreases toward the end of the week. On the fifth or sixth day in this week, a test is held under competitive conditions. The athletes are expected to demonstrate the maximum they have reached in the basic event.

THE PURPOSE OF THE MESOCYCLE DESIGN
Goals
1.) Define the precise level which the athlete has reached
2.) Provides a basis for evaluation of the training program’s efficacy
3.) Find the advantages and disadvantages of the chosen training methods and their application in the microcycle
4.) Detect the shortcomings of the training process every month and do away with them

REST
There are NO days off in between the four weeks comprising the mesocycle and trainings are held on Sundays as well for about 45 to 60 minutes. There is a day off at the end of the mesocycle, but not following directly after a test day. It has been shown by the Bulgarians that it is more sensible to have a training session of average volume and low intensity on the day after the test is administered as opposed to merely resting. Rest, when administered, should NOT take longer than 2 weeks, otherwise the athlete will be wasting time getting back to the previous level

THE CATCH!!!!
This type of training cuts short the competitive life of the athlete due to the great physical and psychological exhaustion. Not everyone can handle it, and not many will sustain long careers training this way.

HOW MANY TIMES TO TRAIN DURING THE WEEKLY MICROCYCLE?
The interval between two trainings should not be longer than 72 hours, as strength is the physical skill which can be built up the fastest, but also decomposes rather fast. There should be no less than three training sessions per week, but a lifter could theoretically go as high as 35 times per week (in reality, this has been shown not to be possible). Spassov estimates that it is best to keep the number of training sessions between 3 to 20 times a week (emphasize the latter for high performance/high risk, the former for a longer training career).

HOW LONG PER SESSION?
Its all about the testosterone! The level of testosterone increases at the beginning of the workout for a period of twenty minutes, where it PEAKS. That level stays constant for about 25 more minutes (45 minutes total). After 45 to 50 minutes, the levels drop. Since testosterone is a major factor in performance and recovery, a workout should not last over an hour in duration. Bulgarian research indicated that two 45-minute workouts per day yielded better results than a single workout for 60 to 90 minutes

THE TYPICAL BULGARIAN SESSION
Includes 45 to 60 minutes of training, with a minimum of 20 to 30 minutes of rest, followed by 45 to 60 minutes more of training.

WHEN TO APPLY DIFFERENT TYPES OF TRAINING
During the Introduction and basic weeks, strength training comes AFTER technique and velocity exercises for the basic event (classics first, squats second). During the shock week, squats come before the classic lifts. During the test week, strength training (squats) decrease in volume and intensity, and performed every other day following the classic lifts.

EXERCISE SELECTION
The focus is on specificity and efficiency in training. The Bulgarians use 6 to 8 exercises, including the classics and NO PULLS.

MEASURING THE QUALITY OF TRAINING
Load intensity is the primary means of adjusting training parameters. The optimum combination of volume and intensity determines the quality of strength building training activity.

Quality of training measurement
Q = c(V/NL)
Q = quality of training
V = volume (load tonnage)
NL = number of lifts (reps x sets)
C = coefficient of the ratio between assistant and competitive exercise in percent

Example
One training session is 10 tons (V)
The number of lifts was 100 (NL)
The percentage of competitive exercises compared to the whole volume of exercise is 50% (use 0.50)
Q = 0.50(10,000kg/100) = 50
High quality workouts usually number 80 or higher (for maximum strength stimulus)
50 could be considered a moderate quality workout

Building Maximal Strength
The number of reps varies from one to three with maximal to submaximal weights. The training focuses on neuromuscular adaptations (increased recruitment with the activation of the highest threshold and fastest motor units, increased rate coding, adaptations in synchronization of motor unit activity).

Training for Velocity
The number of reps should be the maximum performed in 10 seconds with maximal velocity with weight varying from 25 to 75% of the maximum.

BULGARIA’S GRIPE WITH USING PERCENTAGES FOR LOADS
Bulgaria does NOT use percentages for prescribing training loads. Instead of prescribing percentages of maximum load for a given exercise, they will specify the load in terms of weight subtracted from the maximum. If the maximum result in a given exercise is 100kg and there are 2 reps to be performed, instead of 90%, they will specify that the lifter use a weight 10 kilograms below the maximum for that day. Their reasoning can best be explained by use of an example:

Percentages of maximal weights differ in difficulty for lifters of different body mass and strength levels. In other words, one "size" (percentage of 1RM) does NOT fit all.

A lifter with 100kg max snatch is assigned a load at 90%, which equals 90kg, whereas a lifter with a 200 kg snatch max at 90% will lift 180kg. The weaker lifter lifts -10 from the max, while the stronger lifter lifts -20 from the max. It is more difficult to lift a load 10 kilos below one's max than a load 20 kilos below. Therefore the training stimulus is NOT the same for each lifter (90% ends up being of differing difficulty for each lifter). To fix this, and to make sure that all lifters recieve adequate stimulation, the Bulgarians assign loads subtracted from the maximum, instead of percentages of the max.

EXAMPLE

How it works: Load/Reps x Sets

Week One: Introduction

Squats:

-30/5 x1
-20/3 x 1
-10/1 x 2
-20/3 x 3
-30/10 x 1

Week Two: Basic

Squats:

-30/5 x 1
-20/3 x 1
-10/2 x 1
MAX/1 x 2
-10/2 x 3
-20/5 x 1

Week Three: Shock

Squats:

-30/3 x 1
-20/2 x 1
-10/2 x 1
MAX/1 x 3
-10/2 x 3
-5/1 x 2
MAX/1 x 2
-15/3 x 2
-10/1 x 1
-5/1 x 1
MAX/1 x 1 to 2

Week Four: Test

Squats:

-30/2 x 1
-20/1 x 1
-15/1 x 1
-20/2 x 1
-30/2 x 3

[patrick w.]

one more from the NSCA..


Spassov, A. (1988). Special considerations when programming for strength and power for athletes: Part I. National Strength and Conditioning Association Journal, 10 (4). 58-61

HIGHLIGHTS OF THE ARTICLE

PURPOSE
Discussing the two primary means of obtaining strength

STRENGTH OF MUSCLE ACTIVITY
Depends on
. Size of the muscle fibers
. Improvement of motion coordination (less inhibition)
. Increase of active motor neurons (recruitment)
. Increases in rate coding
. The increased rate of the firing frequencies of motor units
. The faster the rate of firing = the more powerful the contraction
. Prestretch of muscle fibers prior to movement (the stretch reflex)

METHODS OF OBTAINING STRENGTH
1.) Repeated Efforts
Creates strength gains through metabolic changes at the muscular tissue level. This method stimulates the hypertrophy of muscle fibers, increases in myosin heavy chain, and increases in ATP activity. In other words, increases in muscle size have a positive effect on muscle strength.

2.) Maximal Efforts
Creates strength gains by stimulating neuromuscular adaptation. This includes increased recruitment of larger/faster motor units, increased rate coding, and positive effects on the sychonization of motor unit activity (asynchronous)

THE AMOUNT OF RESISTANCE
· Attempts to build up muscle strength without maximal strength tension has been shown to be inefficient

· The heavier the weight, the greater the stimulation of neuromuscular adaptations, and the greater the increase in strength

· You can use lighter weights and do plenty of mechanical work, or you can use heavier weights and perform less mechanical work (less reps, greater load)

REPEATED EFFORTS METHOD
1.) Definition
This is the primary means of creating muscle fiber hypertrophy. Increases in muscle size leads to increases in force output. The athlete must work to the point of fatigue in order to garner a training effect. Light weights that may seem easy at first, become maximal efforts once the athlete begins to tire and the muscles fatigue. The fatiguing of smaller motor units leads to further recruitment of motor units, as the first ones recruited begin to tire, and larger/faster units become involved. The best training activates as many motor units as possible

2.) Drawbacks
However, the final reps (the important ones) are performed against a background of fatigue, which can ruin complex movements of highly skill-orientated lifts, such as the classic lifts. This method seems to be more effective for simpler exercises and not the highly technical classic lifts.

3.) Advantages
The obvious stimulation of muscle fiber hypertrophy, which leads to increases in muscle force output. The injury risk is lower than maximal efforts training, and the training focuses on adaptations at the muscular level instead of the neuromuscular system (ttraining of “muscles” instead of “movements”).

4.) Specifics
The weight in a given exercise should be the optimal so as to ensure 6 to 10 reps at a medium rate. Decrease rest intervals for maximal stimulation of metabolic systems and hypertrophic responses.

MAXIMAL EFFORTS METHOD
1.) Definition
The performance of exercises with up-to-the-limit weights. Strength gains are augmented through through neuromuscular adaptations. These include increased recruitment of faster motor units, increased rate coding, and asynchronous motor unit activity. This training focuses on the training of “movements” or skills as opposed to just the musculature.


2.) Drawbacks
By utilizing maximal or near-maximal weights, the risk of injury increases. The tendency to always push the "envelope" tends to cut short the competitive life of the athlete due to the great physical and psychological exhaustion. However, when the goal is top performance, the risks are higher. While some atheltes can adapt to this style of training, it often weeds out those who cannot adapt.

3.) Advantages
Stimulates the nervous systems (increased recruitment, increased rate coding, adaptations on synchronization of motor unit activity). The athlete trains in a non-fatigued state, so the movements are created with an optimal neuromuscular state ensuring a higher quality of movement. The use of heavy to very heavy loads stimulates muscle strength without gains in muscle mass.

4.) Specifics
The use of up to the limit or maximal weights, a small number of repetitions, and longer rest intervals between attempts and exercises (but with more training sessions throughout the day).

[Paul Neuhaus]

Patrick,
WOW!!! Thanks for the info. That's some complicated stuff. Now I have to actually think when I work out?!?!

[Mike Westerling]

Paul,
I hope your backs getting better.

Patrick,
Thanks for posting this info. Great read. Now if I can just remember a 3rd of it-lol.
-Mike

[Paul Neuhaus]

Patrick,
Thanks for posting this info. Great read. Now if I can just remember a 3rd of it-lol.
-Mike
Heck, I'm lucky if I can UNDERSTAND a 3rd of it :BB:

Not your fault though, Pat!

[Wayne Meyer]

Paul, the contest entry forms are complete for: The 2nd Annual North Metro Strongman contest on N.A.S. website. Come on out and compete.

- Wayne

[Paul Neuhaus]

Paul, the contest entry forms are complete for: The 2nd Annual North Metro Strongman contest on N.A.S. website. Come on out and compete.

- Wayne

I'll have to get back to you on that. I'm already committed to 2 contests in April. The only way I could do your's is if some other guys from here also enter so we can carpool out there and share a hotel.

[Paul Neuhaus]

I iced my back yesterday, and kept a heating pad on it most of the evening, so it's back to about 75% now. That's a huge improvement from where I was yesterday.

Front squat w/ green bands tied to bottum of cage
barx2
135x2
135x10x2 speed doubles w/ 30 sec rest
These were well below parallel, a little slow from the bottum, but I was jumping about 2" off the floor at the top.

DL w/ 1 purple band, draped over bar, standing on it
135x2
225x4x2 speed doubles w/ 30 sec rest
185x6x2 same
The 225 was an easy weight, but not as explosive as I'd like. My back just wasn't in the "explosive" mood today.

Single leg presses
300x10ea
400x3x10ea

Pull throughs
full rack x15
rack+45x12
rack+55x15
rack+65x15

Standing cable crunches
100x15,10,7

Very pleased with today's workout, considering how I felt the last couple days.

[patrick w.]

front squating with scoliosis must be a real bitch. Do you use olympic shoes so that your heels are slighty raised to help get good depth?

[Paul Neuhaus]

front squating with scoliosis must be a real bitch. Do you use olympic shoes so that your heels are slighty raised to help get good depth?
Actually I just wear a pair of cheap basketball shoes, but I do have custom fit orthotic insoles for my shoes....the hard ones...not some crappy "cushion" insoles. They've made a big difference in my stance work and I can now spend a lot of time on my feet w/out my back hurting.

When front squatting, I stand a little wider than shoulder width, and turn my feet out to a 45 degree angle. Then, as I squat, I apply most of the pressure to the outside edge of my feet, and make an effort to raise my toes so that my heel stay on the ground.

No one has ever shown me how to front squat. So, any advice on technique is welcome here.

[patrick w.]

No one has ever shown me how to front squat. So, any advice on technique is welcome here.


post a video of you front squating. Do you squat with your arms crossed or in the rack position like an olympic lifter?

tips
- keep your elbows up and potined forward somewhere between 7 and 9 o'clock.
- make sure you are flexable to keep an upright posture.
- once you get to the bottom of the hole squeeze your ass and pop yourself up out of the hole.

If you are slow coming out of the hole then you need to be quicker. If you are slow with bands on then you should really work on your strength out of the bottom position. With bands the most resistance is set at the lockout so you should really be able to explode up. For strength out of the bottom of the hole I like bottom position front squats. Set the safety pins in the squat rack to where your shoulders are when you are in your full squat (or a little above your deepest position). Set the bar on the pins and load some weight on (start light). From there squat down and rack the bar on your sholders off the pin in the bottom position. Get tight....real tight in your spine!! Then, press the weight up to lockout. Lower it down to the pins, take a second to reset and get tight and then push through the ROM again. I like to do sets of 2-3 reps. These are killer and will really help your drive out of the bottom position.

[Paul Neuhaus]

Patrick,
So this would be just like the Vanco squats, but it's a front instead of a back squat, right? I've been cycling in the Vanco squats once every 4-6 weeks, and I love them for strengthening my DL. I'll have to try it with a front squat. Sounds like a great exercise.

[patrick w.]

Patrick,
So this would be just like the Vanco squats, but it's a front instead of a back squat, right? I've been cycling in the Vanco squats once every 4-6 weeks, and I love them for strengthening my DL. I'll have to try it with a front squat. Sounds like a great exercise.


I guess so? I don't know what Vanco squats are? But, if they are a squat were you are starting off the pins in the bottom position then yes, they are the same just with a front squat position instead.

[Paul Neuhaus]

Yeah...we call it the Vanco squat because Jeff Vanco was the one who posted the exercise on here. You set the pins at naval level and back squat off the pins with a pause on each rep, so it's like a "dead squat" on each rep. It helps to train the DL power.

[Paul Neuhaus]

Back is still only at about 80% today.

Jerks
w/u 135x2x6
215x3x5

Incline BP
w/u 135x2x5
230x3x5

Strict OHP
135x10,10,9

Cable cross overs
100x12
120x10,7

Seated OH lock outs
135x8,6,6

BB hangs double overhand grip for time
bwt x 32 seconds
bwt x 32 seconds

I decided to skip abs and DE back to give my back more time to heal. Explosive DE bent rows would just aggravate it, and I still have to train events on Fri and Sat.

The numbers on Jerks and IBP were much better than last week, so now I can move on to week 4 of 8 on this routine. I've been receiving some good advice about other routines, but I have to finish what I've started and shoot for PR on week 8 before trying something else.

[Paul Neuhaus]

My back is still sore from last weekend so, today's session was pretty pathetic.

FW All runs for 35' inside Tony's gym. (10 degrees and snowing outside)
200x2 back to back
240x2 same
240x2 same
260x1

Stones to 48"
250x1

I could feel that I was starting to reaggravate my back so, I stopped there. Got all tackied up for nothing, I guess.

I'm suppose to train events tomorrow but, I'll have to "play it by ear", depending on how my back feels.

Sorry you wasted your time reading about my pathetic workout today. :BB:

[Jay Hagadorn]

My back is still sore from last weekend so, today's session was pretty pathetic.



Sorry you wasted your time reading about my pathetic workout today. :BB:

Paul-

We all have our days. It sounds like alot of people haven't had their best workout today (blame it on the turkey,) You'll get 'er done next time!

[Paul Neuhaus]

Paul-

We all have our days. It sounds like alot of people haven't had their best workout today (blame it on the turkey,) You'll get 'er done next time!
Thanks Jay. If I make it at all tomorrow, it'll mostly be OH events. Hopefully my back is at 100% by next weekend.

Big Tony wants to build a car DL apparatus for his ProAm next August. Today, I told him it should be an apparatus that also converts to a car squat. He thinks I'm frickin' crazy, and have just way too many ideas sometimes. (All in fun, though) But, he offered up a deal for me.

Keep in mind that the 760 Yoke last weekend was a 90 LB PR!! And I only made it 30'. It's also the reason my back has been messed up all week.

Tony told me that if I can work up to 760x100' on the Yoke, the car DL apparatus WILL double as a car squat. So, now I have a goal to shoot for on an event that damn near killed my back. :EP:

So, any training tips for the Yoke would be very much appreciated!

[Mike Westerling]

Thanks Jay. If I make it at all tomorrow, it'll mostly be OH events. Hopefully my back is at 100% by next weekend.

Big Tony wants to build a car DL apparatus for his ProAm next August. Today, I told him it should be an apparatus that also converts to a car squat. He thinks I'm frickin' crazy, and have just way too many ideas sometimes. (All in fun, though) But, he offered up a deal for me.

Keep in mind that the 760 Yoke last weekend was a 90 LB PR!! And I only made it 30'. It's also the reason my back has been messed up all week.

Tony told me that if I can work up to 760x100' on the Yoke, the car DL apparatus WILL double as a car squat. So, now I have a goal to shoot for on an event that damn near killed my back. :EP:

So, any training tips for the Yoke would be very much appreciated!

BE CAREFUL!!! or you won't be using that apparatus for either the car squat or deadlift! You'll get there just make sure you get there SAFELY!
-Mike

[Paul Neuhaus]

Mike,
You're absolutely right. That's why I'm asking for some training tips on the Yoke.

[Paul Neuhaus]

Today was suppose to be events, but I made my back worse yesterday with those FWs. I was on the way to recovery, and I should have just skipped events this weekend.

I had to do something today, so I did some bodyweight hangs from a barbell with double o/hand grip for time.....just to work my grip.

I'm still looking for some advice on training the Yoke, because of the deal that Big Tony offered me.

[Jamie McEwan]

As for the yoke, you may want to do something like this:

Week 1-
Medium weight for long distances.

Week 2-
Light weight for short sprints.

Week 3-
Heavy weight for short walks.

Week 4-
Light weight for sprints.

Do your medium and light weeks without any supportive gear to get used to really giving your core a thrashing. The reason why you'd do your medium week first is because you'd be covering long distances, and this could have a bearing on your performance for the heavy week; therefore, a week of light sprints in between is recommended.
As for your heavy week, put on the knee wraps or warmers, and a tight belt. Take some easy warm-up weights for the same distance you'd be taking your goal weight (maybe 25-50ft). On your work sets, load it up and see what you can handle. The week after, sprints again, with maybe a little more weight than the last sprinting workout.
Repeat as many times as you want, adding weight through each cycle.

That's how I'd attack it, anyways.

[Mike Westerling]

...I was going to rest but then I decided to get the one up on you instead :FF:

Just kidding. Both Craig and Steve showed up to train and I felt like I should take advantage of them both being there. My back actually feels better than it did going in....we'll see tomorrow though. I promise to take it real easy this whole week and just get the blood flowin' so I can attack Conans, Yoke and FW next weekend!

[Paul Neuhaus]

I took it easy on the weights today and did a little more volume, because I'm still rehabbing my lumbar.

BB Bent rows
135x15
225x10
315x5,7,7,5

Power shrugs
315x10
405x3x8

Hammer Strength lat rows
360x10,10,9

Strict OHP w/ green bands
85x8x3 speed triples w/ 30 sec rest

Incline BP w/ green bands
115x8x3 same as above

My lumbar survived the ME upper back routine surprisingly well today. Tomorrow is ME squat/DL training, so I'll have to play that by ear.

[Jamie McEwan]

Did you find any of my points on yoke training of interest?

[Paul Neuhaus]

Did you find any of my points on yoke training of interest?
Yeah, actually it makes a lot of sense. Basically just don't max out on the Yoke every week for the same reason you don't max out on squat, DL, or anything else every week. The point you made was just one of those super obvious things that I was too stupid to figure out on my own. :BB:


Thanks for the tip!

Neuhaus

[Jamie McEwan]

No problem. I've just heard that lots of guys who go heavy all the time on yoke or farmer's walks never develop the foot speed to win the events in a contest.

[Paul Neuhaus]

My lumbar is up to about 90% now so, I went ahead with the workout but, kept the weights somewhat light until I'm back to 100%.

Parallel front squat off pins with pause
135x10
225x5
275x5
315x3x3
First time doing these, and they felt great. Thanks, Patrick!

Goodmornings Same as above, same pin height
135x10
225x2x5
275x3x3
Another first for me...felt pretty good...not quite max triples...just getting the feel for it.

Weighted 45 degree hypers
135x2x15
180x12

Pull throughs
Full rack x15
rack +45x16,15,14

The lumbar is rehabbing well. Hopefully, I'll be back at 100% for events this weekend.

[Jay Hagadorn]

Good job on the parallel front squats Paul. How far down do you have the pins set?

[Paul Neuhaus]

Good job on the parallel front squats Paul. How far down do you have the pins set?
I didn't measure the exact height. I had someone watch me to make sure it was deep enough, and he said I was right at parallel.

You can't really adjust the heights in small incriments, because the holes on the squat cage are spaced 6" apart. I could have set the pins 6" higher for the GMs if I wanted to keep my legs straight. I just kept the same height, and bent my knees a little bit. It was a pretty deep height for GMs, but it felt good.

[patrick w.]

My lumbar is up to about 90% now so, I went ahead with the workout but, kept the weights somewhat light until I'm back to 100%.

Parallel front squat off pins with pause
135x10
225x5
275x5
315x3x3
First time doing these, and they felt great. Thanks, Patrick!

Goodmornings Same as above, same pin height
135x10
225x2x5
275x3x3
Another first for me...felt pretty good...not quite max triples...just getting the feel for it.

Weighted 45 degree hypers
135x2x15
180x12

Pull throughs
Full rack x15
rack +45x16,15,14

The lumbar is rehabbing well. Hopefully, I'll be back at 100% for events this weekend.



glad you liked them. I like the bottom position front squat. It really makes you push and hits the core hard as hell. I feel like it works my core more then doing back squats in the manner. Good weight too. Someday I will be as strong as you....I hope.

[Jay Hagadorn]

Paul-

I agree w/ Patrick. Your front squat poundage is great for any bodyweight. Good job.

[Paul Neuhaus]

Thanks for the feedback, guys!

Patrick,
I agree with the way they hit your core. I noticed that I had to really flex my abs to maintain good posture. All of these exercises in one session hit my core so hard that I had nothing left for ab work. I guess I'll have to hit them tomorrow.

[Cassidy Drake]

Yo Paul! He did you contact those guys I mentioned to you for sponsoring that contest?

[Paul Neuhaus]

Yo Paul! He did you contact those guys I mentioned to you for sponsoring that contest?
Not yet. It's Tony's contest, so I have to run it all by him first, and I didn't have a chance to sit down with him last weekend. Hopefully I will this weekend.

Thanks again for the help, though. I appreciate it.

[Cassidy Drake]

Oh that's cool. Sure though no problem, I don't mind trying to help out.

[Paul Neuhaus]

Jerks
135x2x5
225x3x3

Incline BP
135x2x5
245x3x3

This was week 4 of an 8 week program, and the weights on those first 2 lifts for 3x3s felt a little easy. But, week 5 will call for 2x2s with a jump in weight.

Strict OHP
135x3x10

Pec deck hold for time
full rack +45 x3 holds

BB Bent rows
185x8x3 speed triples with 30 sec rest

Seated OH lock-outs chin level
135x3x10

Bicep rehab
Hammers
20sx2x20

(Now 3 hours later) DAMNIT!! I knew I forgot to do something...ABS!

[Jay O'Neill]

Nice workout paul!
OHP is lookin good!

[Paul Neuhaus]

Thanks Jay. According to this routine, I have to do the 2x2s on the Jerk and IBP next week, but with a higher % of my 1RM. So, we'll just have to wait and see how that goes.

[Paul Neuhaus]

I did the dog walk today. Man, that was an intense work-out!

[Jay Hagadorn]

I did the dog walk today. Man, that was an intense work-out!

Paul-

Please elaborate on this "dog walk." I looked back over your posts, and must have missed it if you've been doing it. What is it?

[Paul Neuhaus]

Paul-

Please elaborate on this "dog walk." I looked back over your posts, and must have missed it if you've been doing it. What is it?

It's a new exercise. You put a dog on a leash, and go for a walk :EL:

OK...OK...enough sarcasm. Yeah, I don't train on Thursdays, so I took the dogs for a walk.

[Paul Neuhaus]

My hips, glutes, and back are still pretty tight from Tuesday's ME squat/DL session, so I just kept it light and worked on speed and technique. I still have another event training session tomorrow.

FW 35' runs inside Tony's gym
150x4 runs all back to back
240x6 runs with breaks in between

Stones to 48"
250x3,5,4,4
I used 1 stone. All sets included negatives from platform back to floor on each rep.

I'll hit 2 or 3 events tomorrow.

[Jay Hagadorn]

It's a new exercise. You put a dog on a leash, and go for a walk :EL:

OK...OK...enough sarcasm. Yeah, I don't train on Thursdays, so I took the dogs for a walk.
Paul-

Oh my gosh!!! You totally got me there. I don't feel quite as smart as I did before, thanks alot... :M:

[Paul Neuhaus]

Still rehabbing the back, so I kept it short n sweet again with some light weights to work on speed and technique.

8" log clean n press each rep in 60 seconds
225x4
225x5
I had about 15 seconds left on each set, but my endurance sucks.

Yoke 35' runs inside Tony's gym
400x2 back to back
490x3 same
580x2 same
580x3 same

Next week I'll keep it light on my gym lifts so that hopefully my back will be at 100% for some hard event training next weekend.

[Paul Neuhaus]

CG seated rows
110x15
200x10
250x8
300(full rack)x8
325x6
345x6,6

Shrugs
315x10
455x7
495x5,7,7

DB rows Standing w/ free hand on knee
100x10ea
120x10ea
125x10ea

Strict OHP w/ green bands
95x8x3 speed triples w/ 30 sec rest

IBP w/ green bands
115x8x3 same as above

Grip work
OH BB hang for time
bwtx30sec
bwtx20sec

[Mike Westerling]

......the race for improvement is on (I posted this in my thread but I figured I would post here so you wouldn't miss it). My best log so far is 220x1 and 190x6 on my 10". (I think my best push press with a bar is 225 but I'm unsure). What's your starting point and what exercise will you use to gauge your progress?
-Mike

[Jay Hagadorn]

......the race for improvement is on (I posted this in my thread but I figured I would post here so you wouldn't miss it). My best log so far is 220x1 and 190x6 on my 10". (I think my best push press with a bar is 225 but I'm unsure). What's your starting point and what exercise will you use to gauge your progress?
-Mike
This will be interesting to watch...I'll wait a few weeks before I throw any money out on the table though lol...

[Paul Neuhaus]

Front squats off pins at parallel w/ pause at bottom
Green bands added
135x8x3 speed triples w/ 30 sec rest

GMs Same as above, same pin height w/ green bands
115x8x3 same as above

DB StLDL
DBs to toes on each rep
80sx10
85sx10
90sx10

V-grip T-bar squats (I made it up on the fly)
Set up for T-bar rows w/ V-grip, arch your back, and squat it.
3plates x10
4plates x10
5plates x10
These felt like a good substitute for pull throughs. Also seems like a good lift for training stones. The reason I call it a "squat" and not a "DL" is because my back is almost vertical, so it hits everything but my back.

Hanging leg raises
Legs straight, no swing
13,14,12,10

Cable side bends
120x15ea
160x15ea
200(rack)x15ea

[Jay Hagadorn]

Nice workout Paul. The V-grip T-bar squats isn't like the "walking the dog" workout you posted last week is it? Anyway, good job...

[Paul Neuhaus]

Nice workout Paul. The V-grip T-bar squats isn't like the "walking the dog" workout you posted last week is it? Anyway, good job...
No, this actually was a gym lift that I made up. You might get some funny looks, though, if you do this one. People were lookin' at me with this look on their faces like "Dude, that guy doesn't know how to do T-bar rows"! I don't bother to explain, unless someone asks. I just continue with my work-out.

[Jonathan Mills]

V-grip T-bar squats (I made it up on the fly)

I like the sound of those!!!

[Mike McConnell]

No, this actually was a gym lift that I made up. You might get some funny looks, though, if you do this one. People were lookin' at me with this look on their faces like "Dude, that guy doesn't know how to do T-bar rows"! I don't bother to explain, unless someone asks. I just continue with my work-out.
Hey, Paul, the "V" grip you used, is that's something off of the triceps cable (pushdown) extension? Just want to see what you're saying/describing is what I'm thinking of.

Sounds like a good one to try.

[Paul Neuhaus]

Hey, Paul, the "V" grip you used, is that's something off of the triceps cable (pushdown) extension? Just want to see what you're saying/describing is what I'm thinking of.

Sounds like a good one to try.
Yeah, it's the V-grip handle for doing lat pull downs. Just let the bar "cradle" in the handle.

[Paul Neuhaus]

Week 5 of 8 for this pressing routine.

Jerks
135x5,5
225x2
240x2,2

IBP
135x5,5
225x2
260x2,2

Strict OHP
135x11,10,10

Cable cross-overs
130sx10,10,7

Skullies (Haven't done these in almost a year)
110x7,6,4

BB bent rows
205x8x3 speed triples w/ 30 sec rest

Upright rows
135x8x3 same as above

[Paul Neuhaus]

V-grip T-bar rows standing on 4" platform
I only logged the weight that was added to the BB
135x7
180x5
225x4,7
270x5,5

V-grip seated rows
300(full rack)x8
315x4x5

Shrugs
405x8
455x7
495x3x7

Strict OHP w/ green bands
95x8x3 speed triples w/ 30 sec rest

IBP w/ green bands
115x8x3 same as above

First day back after 4 days off. Skipped ab work because I'll be shooting for DL PR tomorrow.

[Paul Neuhaus]

I was shooting for PRs on DL and squat today, which I did achieve...sort of.
You'll see.

DL belt and straps only (still don't own a suit)
225x3
315x1
405x1
495x1 20 lb PR
Missed on the initial pull, yanked it again and pulled it smoothly above my knees, then had to ratchet my hips to lock out.
505x0
500x0,0
This REALLY made me mad. All I wanted was to hit 500 today. Beggers can't be choosers, I guess. I've only been DLing and squatting for about 9 months now, and my routine has been interrupted many times with back injuries. I'll shoot for PR again in 6 weeks and get more than 500.

Back squats (first time in about 4 months, usually go off pins)
225x2
315x2
405x1
455x0,0 DOH!
I was well below parallel, but form was really sloppy today.
405x2,2,3

I think the last time I back squatted about 4 months ago I only did 365. I rarely ever do this lift, because I don't feel that it carries over to Strongman as well as other squats.

Standing cable crunches
100x15,15,12,10

[Jay Hagadorn]

I think the last time I back squatted about 4 months ago I only did 365. I rarely ever do this lift, because I don't feel that it carries over to Strongman as well as other squats.


100x15,15,12,10

Paul-

I agree w/ you about the back squats. I do them because of the overall gains you can aquire (which should transfer over to the other styles of squatting.) Do you feel that leaving them out of your program has impacted you negatively at all? I am just seeking your opinion here....

Nice workout BTW...

[Paul Neuhaus]

Paul-

I agree w/ you about the back squats. I do them because of the overall gains you can aquire (which should transfer over to the other styles of squatting.) Do you feel that leaving them out of your program has impacted you negatively at all? I am just seeking your opinion here....

Nice workout BTW...
I don't feel it's impacted me negatively at all. Usually, if I do back squats, it's off the pins at parallel. I feel that this carries over to Strongman a little better, because your squatting a "dead weight" when going off the pins. In Strongman, every time you pick something up, it's a dead weight.

I also change it up every time, never doing the same squat 2x in a row. The squats I've been doing lately are a wide variety of angles.

Back squats off pins at parallel (People on the forum call them Vanco squats)
Front squats off pins
Front squats no pins
Zercher squats off pins
Zercher squats no pins
...Just to name a few

So, I usually squat with the weight in front of me. This is because in Strongman, when you lift something, it's almost always in front of you...tire, Conan's Wheel, stones, etc.

If I ever have a contest coming up with a squatting event, then I'll train the back squat more. I hope this makes sense.

[Jay Hagadorn]

I don't feel it's impacted me negatively at all.

If I ever have a contest coming up with a squatting event, then I'll train the back squat more. I hope this makes sense.

Paul-

It does. I appreciate the feedback. Has laying off the back squats spared your lower lumbar at all?

[Paul Neuhaus]

I think so. I still do the Vanco squats about once a month, though. I like squatting off the pins whether it's a back, front, or Zercher, just to train lifting a dead weight. I still am not comfortable with the box squats yet. One of these days, I'll have to work out with someone who knows how to do them properly, and can critique me on my technique.

[Paul Neuhaus]

Week 6 of 8, working up to 95% of previous max on Jerk and IBP.

Jerks
135x5,5
225x1
245x1
255x1,1 Should have been 251.75, but I rounded up.

IBP
135x5,5
225x1
255x1
275x1,1 Should have been 270.75, but I rounded up.

Strict OHP
135x12,10,9

DB Skullies, palms in
40sx9,7,5

Surprisingly, the IBP felt really heavy today. My gym is moving over the next few days, so all the members are allowed to go to the local "fitness center" or "yuppie gym" until our gym reopens on Mon. The atmosphere there is terrible, and I just couldn't get in my groove. At least that's my theory on why the IBP felt heavy!!

[Paul Neuhaus]

I was so close to not training today. I'm still recovering from maxing out on DL and squat on Tuesday. When I woke up this morning, my hips and back were so tight that I couldn't even bend over to pick up my sweat pants....not sore, just REALLY tight and not fully recovered yet.

But, I didn't train at all last weekend because I had 2 wakes to attend for family members. I knew I couldn't max out today, but I had to drag my butt out there and do domething.

If Nicolette can lift weights from a wheel chair, then I have no excuses.


Stones to 48"
250,250,275,300
340x0 (Didn't I say I couldn't max out today?) :BB:
Stone reps
275x3,3,3 Reps were done with negatives, not dropping them back down.

Yoke 35' runs inside Tony's gym
400x1
490x2
580x2
670x1

Kept it pretty light today. Ater the way I felt this morning, I was glad I did this. It really loosened me up, without really maxing out. Just got the blood flowing again to help recovery.

More events tomorrow. Not sure yet if I'll do medleys or go heavy.

[Mike Westerling]

Who does your hair?
-Mike

[Paul Neuhaus]

Who does your hair?
-Mike
Schick Extreme 3!!

[Bob Weigel]

Paul, I was not aware Big Tony's was available during the week.

[Paul Neuhaus]

Paul, I was not aware Big Tony's was available during the week.
Yeah, I've been going on Fridays and Saturdays. Tony lets me train there pretty much whenever I want to.

Where do you live?

[Bob Weigel]

Metro-Milwaukee... It has been awhile since I have been up there. I no longer know how to get there, nor if training is still 10:00am Saturdays.

[Paul Neuhaus]

Metro-Milwaukee... It has been awhile since I have been up there. I no longer know how to get there, nor if training is still 10:00am Saturdays.
Actually, we train at 9:00 now on Saturdays. We'll be there tomorrow. Let me know if you want to come up and train some time, and I'll PM you the directions.

[Bob Weigel]

I would appreciate it.

[Jay O'Neill]

Hey Paul... great stone work!
Pardon my ignorance, what is an IBP?
Thanks

[Paul Neuhaus]

Hey Paul... great stone work!
Pardon my ignorance, what is an IBP?
Thanks
Thanks for the compliment.

IBP is just short for Incline Bench Press.

[Jay O'Neill]

alrighty then... now I feel stupid :BB:

thanks!

[Paul Neuhaus]

8" Log C&P
225x1,1,1

C&P each rep in 60 seconds
225x5,5

On the first set, I got a 6th clean with plenty of strength left for one more press, but time expired. I need to get faster.

I've also learned over the last month that doing events 2 days in a row is just a stupid idea. I've been pretty explosive on Fridays, and getting good sessions in. But, my workouts have suffered on Saturdays. This has been the lay-out for the past month.

Sun- Off
Mon- ME upper back DE pressing
Tue- Squat/DL...ME & DE on alternating weeks
Wed- ME pressing DE upper back
Thu- Off
Fri & Sat- Events

I think I'll start doing something like this.

Sun- Off (Gotta watch football)
Mon- Squat/DL...ME & DE on alternating weeks
Tue- ME pressing DE upper back
Wed- ME upper back DE pressing
Thu- Events
Fri- Off
Sat- Events

I just want to make sure I get 2 event days per week, with enough time to recover. My goal is to do 2-3 events in each session. Any suggestions would be appreciated.

[Bob Weigel]

Is one day of recovery from event training going to be enough? Medleys and speed events first day and max/timed events the second would aid in recovery time.

[Paul Neuhaus]

BB Bent rows
225x10x2 Speed doubles w/ 30 sec rest

Upright rows
135x8x3 Speed triples w/ 30 sec rest

DB rows free hand on knee
115x10
125x10
135x10

V-grip chins
bwtx6,8,9
First time doing these, and they felt great. WG chins have been aggravating my right bicep. The V-grip seems to concentrate more on my lats and use less arm strength.

Just a quick one today, in and out.

[D.J. Satterfield]

Are you just using the lat bar V-grip for your pull-ups?

[Paul Neuhaus]

Are you just using the lat bar V-grip for your pull-ups?
Yeah, it's the same V-grip attachment that you'd use for seated rows or pull downs. I "cradle" it over the chin up bar. The only thing you have to do differently is on each rep you have to lean your head over to one side so the chin up bar doesn't bust your grape. It's a great exercise though. I saw a guy doing it one day and thought it was frickin' genius. Gonna make it part of my routine now.

[Mike Westerling]

Yeah, it's the same V-grip attachment that you'd use for seated rows or pull downs. I "cradle" it over the chin up bar. The only thing you have to do differently is on each rep you have to lean your head over to one side so the chin up bar doesn't bust your grape. It's a great exercise though. I saw a guy doing it one day and thought it was frickin' genius. Gonna make it part of my routine now.

I like that exercise too. However, I lean my head back and pull my chest up to the bar almost like a row. It's the best exercise I've ever done for lats. I looked at the Chicago contest and I am definitely interested. I've always wanted to try the heavy truck pull. Need to work on my log press since the weight for reps is 5 lbs more than my current max ;) also, no stones????? Whats up with that?
-Mike

[Paul Neuhaus]

Week 7 of 8 on pressing routine. Working up to 100% of previous max on Jerk and incline bench press.

Jerks
135x5,5
225x1
245x1
265x0,0,0
You have no idea how frustrated I was. My technique was off, and I kept sticking on the lock out.

Incline bench press
135x5,5
225x1
245x1
265x1
285x1 Easy
This was much easier than the Jerks.

Jerks for reps (To punish myself)
225x4,4,4

The rest of my focus was on today's weak point...lock out.

Steep incline lock outs from forehead height
Back rest set only 2 notches back from verticle
Medium grip
135x10
225x5,5,3
Narrow grip
185x5,4,4

Dumbell skull crusher with palms in
40sx7,5,4

The reason I went back to Jerks for reps is because I remembered some advice a friend gave me. He said that if you're having a bad day on your max, just pick a lighter weight and train the heck out of it.

Hag,
No abbreviations today, just for you buddy! If you need me to, I can draw some stick figures for you! HAHAHA :B:

[patrick w.]

were you pressing out the jerks or just missing them out right?

[Paul Neuhaus]

were you pressing out the jerks or just missing them out right?
I got the 265 just above my head on the 2nd "dip" on all 3 attempts, and stuck there. One thing that makes a huge diff for me is that I don't use the Oly cleaned grip to start the Jerk. I use more of a Military Press grip...medium grip...so that bar is off my chest. I know this won't allow me to put up a big weight like an Oly lifter, but I feel this grip will carry over to my log press a little better. That's the only reason.

[patrick w.]

I got the 265 just above my head on the 2nd "dip" on all 3 attempts, and stuck there. One thing that makes a huge diff for me is that I don't use the Oly cleaned grip to start the Jerk. I use more of a Military Press grip...medium grip...so that bar is off my chest. I know this won't allow me to put up a big weight like an Oly lifter, but I feel this grip will carry over to my log press a little better. That's the only reason.


when you jerk a log it isn't resting on your shoulders?

I know you want to be as specific as possible but if you want to get better at jerking the log then jerk the log. I don't know how much cross-over you will see from jerking the bar. I have never jerked a log so I am unfamiliar with the proper biomechanics of it but if it were me I would still jerk the bar, starting with it on my chest. Then you get the full amount of push from your hips. that is what you are training when you jerk. By starting with the bar off your shoulders you are only going to increase your chances of turning it into a press since your delts and traps are already forced to contract and stabalize the weight through the eccentric and amortization phases of the lift. If you have it on your delts they are more relaxed and once you get the timing of the lift they will be ready to contract and explode through the bar. I would think then, by training it like that and getting your full amount of hip extensions (and lower body triple extenstion) you will get a much better crossover to the log since you are hitting the musculature to its fullest extent.


I could be wrong here though since again, I never jerked a log......So, that is just my $.02, for what it is worth.

[Paul Neuhaus]

Pat,
I think you're right. I'm still new to the sport, only been training for 8.5 months, just started DLing and squatting 9 months ago. So, sometimes I have to learn things the hard way. I do train with the log on the weekends BTW. My ME gym pressing workout is really just assistance work for my event pressing.

I doubt I'll ever learn how to Jerk like an Oly lifter, because there are NO OLy lifters around here to learn from. And I can count on one hand how many PLers and Strongmen are at our gym. That's why I come here, for critique.

[Paul Neuhaus]

I like that exercise too. However, I lean my head back and pull my chest up to the bar almost like a row. It's the best exercise I've ever done for lats. I looked at the Chicago contest and I am definitely interested. I've always wanted to try the heavy truck pull. Need to work on my log press since the weight for reps is 5 lbs more than my current max ;) also, no stones????? Whats up with that?
-Mike
Mike,
I have no idea why stones aren't one of the events. Secretly, I'm glad they won't have stones bacause you'd smoke me on them! :EP:
As far as I know, they'll be keeping some of the same events every year at this contest for record keeping. So, you'll have a chance to break last year's record on the log for reps, DL, etc.
My wife and I will be making it a four day weekend, and hopefully do some sight seeing down-town that Sunday...Navy Pier, Sears Tower, a museum, etc. I grew up there, but my wife wants to see more of it. Maybe even go eat at Ditka's!!!

[patrick w.]

Pat,
I think you're right. I'm still new to the sport, only been training for 8.5 months, just started DLing and squatting 9 months ago. So, sometimes I have to learn things the hard way. I do train with the log on the weekends BTW. My ME gym pressing workout is really just assistance work for my event pressing.

I doubt I'll ever learn how to Jerk like an Oly lifter, because there are NO OLy lifters around here to learn from. And I can count on one hand how many PLers and Strongmen are at our gym. That's why I come here, for critique.


damn paul! For only training 8 or 9 months you are one strong dude!

Anyway, even if you aren't going to get as clean with it as an olympic lifter, you are still going to want to work the timing and the biomechanics as best you can so that you can put up big big weight. the whole point of the jerk is that you can push up a heck of a lot more weight with your legs then with your shoulders.

I would work on my speed if I were you. You have good strength but maybe you are lacking in explosivness and timing. I would work on speed and heavy quarter range of motion front squats. that will really help you blow up big weight as you work you strength in the 1/4 ROM and learn to sit back and push with the hips.

[Paul Neuhaus]

Thanks Pat. I'm learning to love front squats more than back squats! I'll start throwing some heavy partials into the rotation.

[Mike McConnell]

I could be wrong here though since again, I never jerked a log......So, that is just my $.02, for what it is worth.


Never "jerked a log" ? mwahahahaha.....just sounded funny there for a moment.


Oh, that log. :BB:

Excusez-moi.

[Carl Johnson]

Paul, you could always go visit Dave Gremore in Denmark. YOu could learn a lot in one Saturday at his training facility.
Carl

[Mike McConnell]

Thanks Pat. I'm learning to love front squats more than back squats! I'll start throwing some heavy partials into the rotation.
Paul, are you still having problem with the bar rolling off?

In about a month I'll start doing front squats. Need to give my legs some more time with the back squat and strengthen my lower back.

What about doing a similar Conan-style lift in the squat cage and hold it for time? Looks painful.

[Paul Neuhaus]

Paul, are you still having problem with the bar rolling off?

In about a month I'll start doing front squats. Need to give my legs some more time with the back squat and strengthen my lower back.

What about doing a similar Conan-style lift in the squat cage and hold it for time? Looks painful.
I've been able to hold onto it pretty well so far. I'm not flexible enough to hold it in the "cleaned" rack position, so I just cross-over my arms and let the bar choke me while I squat. I do also rotate in the Zercher (Conan-style) squat once every 6 weeks or so. I'm a wuss, so I wear elbow sleeves and wrap the bar with a towel when going heavy.

[Paul Neuhaus]

Paul, you could always go visit Dave Gremore in Denmark. YOu could learn a lot in one Saturday at his training facility.
Carl
Carl,
Who is this guy? Do you know him personally so that I could get in touch with him?

I think Denmark is only about a 45 min drive for me.

[Paul Neuhaus]

Crappy, crappy day today.

Stones for reps to 48"
wu 195x3
250x3
250x3
275x2,1,1

No explosiveness again today, so trained with a light weight for max reps on tire.

550# tire
Lost count of the flips, just took out my aggression.

I think all the heavy gym lifts I've been doing lately are catching up, because my event training has been really pathetic lately. I haven't taken a week or two to just lift light in the gym and "deload" so that I'm fresh again. Starting next week, I'll do all my gym lifts light for a couple weeks and see if that makes a difference.

[Paul Neuhaus]

Today was the best event training session I've had in over a month...2 PRs today!!

8" Log C&P
225x1,1
Max reps...C&P each rep in 60 second time limit
225x6 ....1 rep PR!! And the best part was that I did it in 45 seconds!
As long as I can keep improving, I should be able to add 1 or 2 reps to that for the Chicago contest.

Farmer's hold for time
W/U 290 for 15 seconds
310 for 8 seconds, twice
This was the only thing that didn't go my way today. Core felt fine, but grip gave out.

Yoke 35' runs inside Tony's gym
400x2 back to back
490x2 same
580x2 same
670x1
760x1 PR!! No drops! Previous PR was 30' with 1 drop. This was 35' no drops, nice and smooth, no wobbling.

Tire flip
550x3 one motion
800x5 had to use hip thrust

My training sessions have been pathetic for at least a month. I don't know what got into me today. I think I know what it was.....
Big Tony made us all "Vanilla Sundae Cheesecakes" for Christmas, and I had 2 big pieces last night!

ALL HAIL CHEESECAKE!!!!!!!!!!!!

[Mike Westerling]

Happy Holidays!
-Mike

[Paul Neuhaus]

Merry Christmas to you too Mike!

[Jay O'Neill]

Good job on the PR's Paul! Merry X-mas to ya!

[Paul Neuhaus]

Good job on the PR's Paul! Merry X-mas to ya!
Thanks Jay. Merry Christmas to you too!

[Mike McConnell]

Today was the best event training session I've had in over a month...2 PRs today!!

8" Log C&P
225x1,1
Max reps...C&P each rep in 60 second time limit
225x6 ....1 rep PR!! And the best part was that I did it in 45 seconds!
As long as I can keep improving, I should be able to add 1 or 2 reps to that for the Chicago contest.

Farmer's hold for time
W/U 290 for 15 seconds
310 for 8 seconds, twice
This was the only thing that didn't go my way today. Core felt fine, but grip gave out.

Yoke 35' runs inside Tony's gym
400x2 back to back
490x2 same
580x2 same
670x1
760x1 PR!! No drops! Previous PR was 30' with 1 drop. This was 35' no drops, nice and smooth, no wobbling.

Tire flip
550x3 one motion
800x5 had to use hip thrust

My training sessions have been pathetic for at least a month. I don't know what got into me today. I think I know what it was.....
Big Tony made us all "Vanilla Sundae Cheesecakes" for Christmas, and I had 2 big pieces last night!

ALL HAIL CHEESECAKE!!!!!!!!!!!!


Paul, explain the hip thrust for the tire flip.

Thanks.

Merry Christmas, y'all.

[Paul Neuhaus]

Paul, explain the hip thrust for the tire flip.


Mike,
When using a light tire, you can usually snap the tire off the ground fast enough to flip it in one motion. When I flip a tire that's too heavy for that technique, I end up getting the tire just up to my lap. From there, trying to bicep curl it could result in a torn bicep. So, with the tire on my lap, I thrust my hips into it to get the tire up to chest level, then push it over. I hope this makes sense. Maybe someone could post a video of this technique. I would, but I don't have a video camera.

[Paul Neuhaus]

Keeping it light all this week in the gym for recovery. I didn't have my book to write in today, so I don't remember all the weights. Here's a rough run-down.

The following lifts were done for 10 speed doubles with 30 seconds rest.
Front squats
Band goodmornings
Hang cleans

The following lifts were done for 1-3 sets of high reps...10-20 rep range.
Back squats
Goodmornings
Pull throughs
Dumbell straight leg DL

Pretty exhausted right now, so I'm gonna take the dog for a walk to stimulate blood flow for recovery.

[Mike McConnell]

Mike,
When using a light tire, you can usually snap the tire off the ground fast enough to flip it in one motion. When I flip a tire that's too heavy for that technique, I end up getting the tire just up to my lap. From there, trying to bicep curl it could result in a torn bicep. So, with the tire on my lap, I thrust my hips into it to get the tire up to chest level, then push it over. I hope this makes sense. Maybe someone could post a video of this technique. I would, but I don't have a video camera.
sounds like you'd have to arch your back somewhat in order for the tire to inch up some more to your chest level?

[Paul Neuhaus]

sounds like you'd have to arch your back somewhat in order for the tire to inch up some more to your chest level?
Pretty much, yeah. With the tire on my lap, I thrust my hips, pop my heels off the floor, and arch my back...all in one explosive motion.

[Paul Neuhaus]

No bands for DE today, just me and the weight.

Jerks
165x10x2 Speed doubles with 30 seconds rest

Incline BP
175x10x2 Same as above

Strict OHP
135x10
155x2x10

Cable flyes (weight is per hand)
100x10
120x3x10

DB skullies, palms in (weight is per hand)
30x10
35x3x10

Standing cable crunches
100x15,12,10,10

[patrick w.]

No bands for DE today, just me and the weight.

Jerks
165x10x2 Speed doubles with 30 seconds rest

Incline BP
175x10x2 Same as above

Strict OHP
135x10
155x2x10

Cable flyes (weight is per hand)
100x10
120x3x10

DB skullies, palms in (weight is per hand)
30x10
35x3x10

Standing cable crunches
100x15,12,10,10


how was the speed of those jerks? What percentage of your 1RM is that? For your speed work you may want to consider dropping the total sets (10 sets down to 3-5 sets) and increasing the reps (2 reps per sets increased to 3-5 reps per set) and work on power endurance since it is more specific to the sport of strongman as you are constantly challenged to apply maximum power over a longer duration of time instead of doing the speed doubles like a power lifter or olympic lifter where the event takes only a second. may want to think about working with a percentage of your 1RM (say 60%) and keeping that weight for 4 weeks or so and increasing the volume ina stepwise manner and then after 4 weeks start over with a greater load like this:

week1- 60%/5 sets x 3 reps= 15 reps
week2- 60%/5 sets x 4 reps= 20 reps
week3- 60%/5 sets x 5 reps= 25 reps
week 4 (unload)- 60%/5 sets x 2 reps= 10 reps
week 5- 65%/5 sets x 3 reps
week 5- 65%/5 sets x 4 reps
week 6- 65%/5 sets x 5 reps

that is a pretty basic step pyramid scheme (acclimation/intensification).


just some other food for thaught to add to possibly your next training cycle or something else some other time.


Keep up the hard work.

[Paul Neuhaus]

Patrick,
On the Jerks and IBP, I was using a little over 60%.

I like the looks of the program you suggested. I'm always looking for something new to mix it up. After completing the 65%x5x5, then deloading, would I then shoot for a new max single?

[patrick w.]

Patrick,
On the Jerks and IBP, I was using a little over 60%.

I like the looks of the program you suggested. I'm always looking for something new to mix it up. After completing the 65%x5x5, then deloading, would I then shoot for a new max single?


you could. It really depends on what you are doing for your max effort jerk work. The speed work is just working on rate of force development and power-endurance. You would want to do some sort of strength lifting on a different day and have it program up to a max lift on week 4, unload week 5, and then back up to a max lift in week 8. Also, really make sure you are working on your technique and placing the bar on the chest and getting a big throw with your legs. that alone will help your jerk go through the roof big time.

[Paul Neuhaus]

Also, really make sure you are working on your technique and placing the bar on the chest and getting a big throw with your legs. that alone will help your jerk go through the roof big time.
Yeah, I'm still having some flexibilty issues with that. :BB:

[patrick w.]

Yeah, I'm still having some flexibilty issues with that. :BB:


are you front squating in the rack position? that alone will reall help to loosen up your shoulders and wrists.

Like anything, good techique is paramount. It is comparable to saying "when i squat my heels come up so I just push with my toes. oh well.". But, you know darn well that once you learn to sit back into it you can really put some weight on the bar. Same thing with the jerk. Once you get the bar on your chest and time you dip and drive really well your weights will go through the roof.

[Paul Neuhaus]

I tried front squatting in the clean rack position, and it freakin' killed my wrists! I know...I'm hopeless!!

[patrick w.]

I tried front squatting in the clean rack position, and it freakin' killed my wrists! I know...I'm hopeless!!


no you aren't! Everyone I know (including myself) has wrist pain for the first 2 weeks of squating in the rack position. After that you loosen up and the pain goes away. Learn to relax your wrists. You aren't holding the bar as much as you are jsut touching it to keep it in place as it is supported on your anterior delts.

[Paul Neuhaus]

Should I be trying to touch my fingers to my shoulders? Or, do I want to have my hands out wider than that?

[patrick w.]

Should I be trying to touch my fingers to my shoulders? Or, do I want to have my hands out wider than that?


I find that I front squat better with my arms out wide. It helps me keep my back up. Also, even if I catch a clean with a closer grip I adjust to a wider grip before my jerk since the wider the grip the less range of motion you will have to push yourself under the bar.

[Paul Neuhaus]

OK, I'll give it a try. This will certainly put a new twist on things. Thanks for your help.

[Paul Neuhaus]

Still keeping the weights light for the week, but I couldn't go nuts today because I'm still pretty sore from all the squat/DL volume I did on Monday.

Upright rows
135x3x10

BB bent rows
225x10
250x2x10

V-grip chins
BWx3x8

Some bicep rehab stuff

DB hammers
20x15

DB twist curls
20x15

Nothing spectacular today. That completes my 1 week of volume training. I've started splitting up my events on Thu and Sat. At the pace I'm going this week, I'm debating on just doing some light cardio tomorrow, and just save events for Sat. I'll know when I get up tomorrow.

[Mike Westerling]

What's up with the bicep? How's it doing?
-Mike

[Paul Neuhaus]

It feels great as long as I'm not lifting. It comes back when I do certain lifts, just like your's does. I've found that the V-grip chins don't bother it at all, but WG chins hurt. It got a little aggravated today on the upright rows.

I usually put some type of liniment on it with a sleeve to keep the blood flowing.

[Paul Neuhaus]

8" Log C&P for max
220x1,1
240x1
250x1
270x1 Matched previous PR very easily
280x0,0,0
Gonna have to start taking a new approach to log training
When I go for a new max, I'm too slow and it turns into a push press instead of a jerk

Stones to 48"
Reps with negatives
250x2
275x2
300x1
Series
250,250,275,300

800# Tire flip
2sets of 5

Yoke 35' runs inside Tony's gym
400x3
490x2
670x1
Heavy picks up to 900 (Look at all the pretty stars!)

[patrick w.]

Gonna have to start taking a new approach to log training
When I go for a new max, I'm too slow and it turns into a push press instead of a jerk


Judging by this comment it sounds like you need to work on your power a little more. Work your jerks for speed. Think fast and be fast.

[patrick w.]

and happy new year. be healthy.

[Paul Neuhaus]

Thanks Patrick. I think I'm gonna ditch the BB jerks in the gym, and focus more on training with the log when I go to Tony's.

Happy New Year to you, too! Be safe!

[Paul Neuhaus]

My goal for 2006 was to start a modified Gillingham routine, but I think I'll have to put that on hold for a while for 2 reasons...
#1 My next contest will have a DL for reps, not max.
#2 I don't work in the winter, so I have access to the impliments 2x a week right now. When I go back to work in the Spring, I'll only be training the events 1x per week, so that will be a good time to start the Gillingham routine.

I've been getting some solid advice from forum members to start training my DL for max reps, and log C&P for max reps...clean on each rep. These 2 events will be at the next contest.

I won't be doing DL for max for a while, so I figured I'd get it out of the way today, and start volume training next week. Oh yeah...try not to laugh at today's DL!! I started DLing and squatting in March 2005.

Front squat
Raw
135x5
185x1
225x1
275x1
Belt
315x1
355x1 PR
355x1 Just for good measure...cuz it felt good LOL

DL
Raw
135x1
185x1
225x1
275x1
Belt
315x1
365x1
Straps
405x1
455x1 Easy
500x0 Would have been a PR
495x0 Would have matched previous max
At least I didn't get mad. Maybe I put too much into the front squat.

45 degree hypers with BB in hands
135x15
185x10,10

Single leg plate loaded presses
400x10,12,12

[Jay O'Neill]

Your reasoning sounds pretty good to me Paul....
Keep up the good work... nothing to laugh at here... looking strong and only gettin stronger!

[Corey DuCharme]

Awesome PR in the front squat! You're right about it sapping your energy for deadlifting I think. At least you kept your cool, getting mad about it wouldn't change a thing.

Chicago's Strongest Man going to be your next contest? How are you going to train for the deadlift? I see they have your weight class using 475. I bet you could at least triple that now. Also I was wondering how you are going to train for the truck pull?

I saw in your profile that you drive a concrete truck. I'm on the other end of the chute doing flatwork. I know what it's like to have the winter off. Everybody thinks it would be so great, but when I'm not working my motivation dies and I get a little stir crazy.

Keep training hard!

[Paul Neuhaus]

Corey and Jay,
Thanks for the encouragement. For the "DL for reps" event, I'll be doing a lot of volume training on the DL to get my muscular endurance up. I only tried it once, about 2 months ago, and I got 4 reps.

To train for the truck pull, we have a harness and a couple ropes...one for the harness and one for the "rope assist". To simulate the weight of a semi, we'll just lay a tire down and tie it to the back of a Dodge Ram King Cab Cummins Deisel. So, you're pulling the truck AND dragging a tire at the same time. We probably won't start training the truck pull until closer to Spring, when we can get better traction on the road.

I don't know if I asked you this... Will you be doing the Chicago contest? If so, what weight class?


Awesome PR in the front squat! You're right about it sapping your energy for deadlifting I think. At least you kept your cool, getting mad about it wouldn't change a thing.

Chicago's Strongest Man going to be your next contest? How are you going to train for the deadlift? I see they have your weight class using 475. I bet you could at least triple that now. Also I was wondering how you are going to train for the truck pull?

I saw in your profile that you drive a concrete truck. I'm on the other end of the chute doing flatwork. I know what it's like to have the winter off. Everybody thinks it would be so great, but when I'm not working my motivation dies and I get a little stir crazy.

Keep training hard!

[Andy Lidbury]

Nice PR Paul and for 2 sets. :mag:

[Corey DuCharme]

I don't know if I asked you this... Will you be doing the Chicago contest? If so, what weight class?

Not sure if you meant me or Jay.........but I'll only compete if they let me enter in my Fruit of the Looms. Nah, I wouldn't subject others to that horror. I need to reconsider my interest in strongman competitions after seeing what kind of weight is being used. :eek: If I do go, I would be in the 200lb class.

Another consideration is cost. I would need to join NAS and pay the entry fee, so that's $85, then there's gas money and possibly a Hotel. That's a lot of money for a T-Shirt and a last place finish!! I'm not a very competitive person by nature, so placing high isn't important to me. I would just do my best and enjoy the workout.

The contest would be an awesome experience, and probably worth the money, but it will be a while before I can say for sure if I will go.

[Paul Neuhaus]

Strict OHP First time ever doing these for max, so try not to laugh.
Barx10
135x3
185x1
205x1
225x1
235x1
240x0
235x1 Very slow, but I cranked it out.

DB OHP neutral grip...palms in, elbows in front
50sx3
65x3
75x3
80x3
85x3
85x3

Incline BP
225x3,4,5

BB Bent rows
225x5
315 4x5

Shrugs
405x8
455 3x7

V-Grip chins
BWx7,8,6,6

[Paul Neuhaus]

Stones to 48"
All reps were done with negatives, unloading the hard way.
195 1x2
250 1x2
275 1x1
300 4x1 The 4th single was ugly.

Tire flip
550 1x4
800 3x2
The 800# tire felt really heavy today. Maybe because I did it right after stones???

More events this Saturday.

[Paul Neuhaus]

Farmer's DL for a light warm-up
150x5
240x2

Farmer's hold for time
310 for 2 sets x 15 seconds each
This was frustrating. The first time I tried this was about 6 weeks ago, and I held them for 21.5 seconds. Haven't matched that since.

8" Log full clean and jerk each rep
225 5x2 with 30 seconds rest
Thanks, Patrick!
This is a super easy weight for me, but I was really suckin' wind by the 4th set, hence the need for HIIT training.

Light yoke for technique
35' runs inside Tony's gym
400x4 back to back
490x4 same
580x3 same
580x3 same
400x1
All sets were "drop, turn, pick, and go".

Pretty light workout today, aside from the FW holds.

[patrick w.]

8" Log full clean and jerk each rep
225 5x2 with 30 seconds rest
Thanks, Patrick!
This is a super easy weight for me, but I was really suckin' wind by the 4th set, hence the need for HIIT training.



hey, that is great. Sucking wind by the 4th set is how it should be. You will see, with the density training, you will really be able to build upa solid work capacity. The best part is, as the fitness-fatigue model suggests, after the 6 weeks of training your work capacity, you should be able to drop the volume (maintain intensity) to allow yourself to recover from the fatigue that has set in over the past weeks. During this time your fitness level will catch up (since there is a lag between the two of them) and you will then be able to shatter your old records. You should be right on time for your next meet.

[Paul Neuhaus]

I also noticed that my form was getting sloppy as fatigue set in. I went from a good Jerk to more of a PP. The weight was still easy to PP, but the PP just contributed that much more to the fatigue, making it set in even faster.

The first couple reps are always easy to get a good snappy Jerk in.

[patrick w.]

I also noticed that my form was getting sloppy as fatigue set in. I went from a good Jerk to more of a PP. The weight was still easy to PP, but the PP just contributed that much more to the fatigue, making it set in even faster.

The first couple reps are always easy to get a good snappy Jerk in.


yea. it is always like that when fatigue sets in. At least you had the strength to keep push pressing. that is important. as your jerks get better and you build endurance you will be able to continue on stronger. In the meantime, nothing wrong with push pressing the last few. that is why the NG db presses will help to build the tricep pushing power.

[D.J. Satterfield]

Damn Paul, those are great pressing numbers with that little bit of rest. I agree with Patrick that you should be winded by that time if your pushing yourself. Also, have you found doing those farmers holds to help your deadlifts at all? Do you strap up on the farmers holds like the deads? If not, I would think you could start to lose them on the deads with your grip strength going up.
Great work though man.

[Paul Neuhaus]

Thanks, DJ. I never really thought of doing farmer's holds for strengthening my DL. The reason I started doing them is because I'll have to do a 305# farmer's hold for time at the Chicago contest. And, no, I don't use straps when doing them, because it won't be allowed in the contest. But, I do use straps on my DL because the over/under grip causes me to twist and torque my lumbar. I'm gonna start adding some more grip training to my routine this week.


Damn Paul, those are great pressing numbers with that little bit of rest. I agree with Patrick that you should be winded by that time if your pushing yourself. Also, have you found doing those farmers holds to help your deadlifts at all? Do you strap up on the farmers holds like the deads? If not, I would think you could start to lose them on the deads with your grip strength going up.
Great work though man.

[Paul Neuhaus]

Front squat for max triple
135x3
225x3
275x3
315x3 matched previous max
325x3 PR
335x3 PR!!

Volume DL (Thanks for your help, Mike and Jay)
All warm-up sets with pause at bottom on each rep
135x5
225x5
315x5
365x5
Working set for max reps...touch n go after first pull
405x8
405x4
Next week skip the 365# WU set, and add 10# to working set.

Back squat for max reps
315x12
Not my best # of reps, but I was pretty well cooked by this point.

[D.J. Satterfield]

Very nice squatting Paul, especially those fronts. Chucky T's rule!

[Paul Neuhaus]

Thanks, DJ. I was really starting to feel fatigued going into the DL, but that's how I'm gonna continue to train my "DL for reps". Fatigue my legs, hips, and back, then train my DL for reps, because at my next contest I'll be fatigued going into that event.

[Jay O'Neill]

Sweet Jesus... your workouts aregoing great! Nice OHP and Front squats!!!
I am very impressed keep it up!

[Paul Neuhaus]

Thanks, Jay. The replies definitely motivate me!

[Jay O'Neill]

Well your consistant workouts motivate the hell out of me! Thanks for the great posts!

[Mike McConnell]

Thanks, DJ. I never really thought of doing farmer's holds for strengthening my DL. The reason I started doing them is because I'll have to do a 305# farmer's hold for time at the Chicago contest. And, no, I don't use straps when doing them, because it won't be allowed in the contest. But, I do use straps on my DL because the over/under grip causes me to twist and torque my lumbar. I'm gonna start adding some more grip training to my routine this week.
what's the farmer's handle thickness?

[Paul Neuhaus]

what's the farmer's handle thickness?
Unless otherwise specified, standard farmer handles are 1.25" with no knurling.

[Mike Westerling]

.....looked like a kick ass workout all around!
-Mike

[Paul Neuhaus]

Thanks, Mike. After squat and DL, I usually like to do at least 2 accessory lifts for 3x10. But, the volume DL really kicked my butt. That's why I just repped out 315 for one set on the back squat. It was by far not my best # of reps for squatting 315, but I was already fried by then. I had to lean on the power rack for a minute after racking it.

[Mike McConnell]

Unless otherwise specified, standard farmer handles are 1.25" with no knurling.

Have you dealt with 2.0" ones? If so, how was it?

[Paul Neuhaus]

Have you dealt with 2.0" ones? If so, how was it?
No I haven't. But, I could imagine it would suck. I've tried the 2" Rolling Thunder, and I think it's a stupid event. Doing events that test your grip is fine. But, when you put 2" handles on them you're giving the guys with big hands a huge advantage, whether you want to admit it or not. My little hands don't fit around a 2" handle. The only thing I don't mind is the 2" axle. But 2" farmer handles??? That's just stupid. Anybody with big hands will have a huge advantage.

[Nicolette L.]

WOW! Check out those front squats. Very impressive!

[Paul Neuhaus]

WOW! Check out those front squats. Very impressive!
Must be my new Chucks Taylors!! :LOL:

[Paul Neuhaus]

Lots of heavy abs and obliques.

Supportive grip training.

HIIT sprints
This was my first time doing cardio in years, so I kept it pretty light and will increase the intensity each week.
:20 sprint 1:30 fast walk X4 sets

I read somewhere that you're suppose to start out pretty light on the cardio and increase the intensity as your body adapts....??

[Mike McConnell]

No I haven't. But, I could imagine it would suck. I've tried the 2" Rolling Thunder, and I think it's a stupid event. Doing events that test your grip is fine. But, when you put 2" handles on them you're giving the guys with big hands a huge advantage, whether you want to admit it or not. My little hands don't fit around a 2" handle. The only thing I don't mind is the 2" axle. But 2" farmer handles??? That's just stupid. Anybody with big hands will have a hude advantage.

I agree. Pretty obvious to see that. I do have a 1.75" farmer and am praticing with that doing leg lifts by straddling it just for grip strength exercises. I start cupping my hand just to lift it if my hand start to tire. Already, my forearms are getting sore from doing that. Gotta start somewhere. At least the 1.25" handle would feel much comfortable knowing that I can wrap my fingers around it for a good solid grip.

[Paul Neuhaus]

Incline bench press for single
135x5
225x1
245x1
255x1
265x1
275x1
285x1
295x0

Strict OHP for triple
135x3
185x3
195x3
205x3
215x3

OHP lock outs from top of forehead
135x3
185x3
205x3
215x3
225x2

One arm DB rows in a 2 point stance
120x5
125x5
135x8
135x9

Couldn't finish on upper back because I had to go meet with the GM of the Hummer dealership about sponsoring a contest.

Next Wednesday will be DE pressing.

[D.J. Satterfield]

Very nice pressing Paul, you are looking strong. Those are nice numbers on the strict presses.

[Mike Westerling]

Are you taking it out of a rack or cleaning it first? Either way very impressive!
-Mike

[Paul Neuhaus]

Thanks guys! The OHPs were done from the rack. My hips are way too sore from Monday's workout to do cleans. For the lockouts, I had to get creative in order to do them standing. If I stand inside the rack and go off the pins, I hit the top of the rack. So, I just used the rack hooks and put them on the front of the rack, just above forehead height. I was pressing off the rack hooks for lock outs. You just have to be aware when you bring it down, or you'll miss the hooks!

[Paul Neuhaus]

Today was the first time in a few months that I've been able to go outside and do FW. Every time I've gone to Tony's lately, there's been too much ice. So, I felt like a rookie on the FW today!! Been a long time.

FW
150x100' one turn
200x100' same
200x100' same
240x50'
240x50'

WOW my endurance sucks! I was suckin' wind badly in between stets.

I felt a sharp pain in my back, so I decided to quit while a was ahead and save it for Saturday. I'll just have to hit 4 events instead of 3 Saturday.

[patrick w.]

how are the sprints coming along?

[Paul Neuhaus]

how are the sprints coming along?
I did them on Tuesday, but kept the intensity low so I can work my way up. I've read that you should start slowly when doing intense cardio, can't remember why.

I did :20 sprint 1:30 fast walk x4 sets.

The FW today felt like HIIT. HAHAHA!
I plan to do more HIIT tomorrow. Think I'll be doing it on Tue and Fri for a while, slowly increasing the intensity.

[patrick w.]

I did them on Tuesday, but kept the intensity low so I can work my way up. I've read that you should start slowly when doing intense cardio, can't remember why.

I did :20 sprint 1:30 fast walk x4 sets.

The FW today felt like HIIT. HAHAHA!
I plan to do more HIIT tomorrow. Think I'll be doing it on Tue and Fri for a while, slowly increasing the intensity.


work with RPE (rate of precived exertion) and build up during your wokrout in a manner that allows you to get 100% RPE in the last 2 sprints. Lets say you do 10 sprints with a 1:2 work:rest ratio. Will say 30sec work: 60sec rest....(don;t walk, jump off the treadmill and totally rest.). So build like this:

warm up

sprints 1-3= 85% RPE
sprints 4-6= 90% RPE
sprints 7-8= 95% RPE
sprints 9-10= 100% RPE

cool down


as you get better and more effecient you can lower the work to rest ratio to 1:1 or increase the number of 100% intensity sprints you do so that you are doing maybe sprints 5-10 at 100% intensity.

[Paul Neuhaus]

That's pretty much what I was planning on working up to. I hope to get my fat a$$ up to a 1:2 ratio in the next couple weeks.

I'm not doing these on the treadmill. I go into the aerobics room at the gym when they're not holding a class. I just sprint back n forth...touch the wall, sprint back, touch the wall, sprint back, etc.

[patrick w.]

That's pretty much what I was planning on working up to. I hope to get my fat a$$ up to a 1:2 ratio in the next couple weeks.

I'm not doing these on the treadmill. I go into the aerobics room at the gym when they're not holding a class. I just sprint back n forth...touch the wall, sprint back, touch the wall, sprint back, etc.


the problem with that is you can never get up to full acceleration because the room is to short and you have to stop and start after each length.

[Paul Neuhaus]

the problem with that is you can never get up to full acceleration because the room is to short and you have to stop and start after each length.
I know, but trust me, my heart is pounding through my chest the whole time. :LOL:

[Paul Neuhaus]

what's the farmer's handle thickness?
I stand corrected. I thought they were 1.25" handles, but I took a closer look today. They're actually 1.5" handles. I guess it will work to my advantage come contest time, because we'll be using 1.25" handles on the Farmer's Hold there and I'm training with 1.5" handles.

[Mike Westerling]

I stand corrected. I thought they were 1.25" handles, but I took a closer look today. They're actually 1.5" handles. I guess it will work to my advantage come contest time, because we'll be using 1.25" handles on the Farmer's Hold there and I'm training with 1.5" handles.

..your right about the grip for sure. I trained on a little over 1.5" handles and definitely had a much stronger grip when I went to the 1.25's. However, the skin in my hand was used to the thicker ones so the first time I used regulation it felt like all the skin on my hand piled up and was going to rip off-lol!
-Mike

[Paul Neuhaus]

Yeah... Our frame has 1.25" handles on it, and it's knurled VERY AGGRESSIVELY!!! If it starts to slip in your palm, set it down and re-grip, because the knurling WILL take your skin with it! I learned that the hard way. It weighs 560# empty. One time, I was carrying it at 600# for 50'. Right around 40' it slipped out of my hands. I was so pumped, I just picked it right back up and finished without even realizing I had just ripped my hand wide oped. I never even felt it. The 2nd pic was taken after I went home and cleaned it up, and trimmed the skin off.

Oh, and notice the tacky residue on my hand? Yeah, I just taped up the wound and still trained stones that day!! I wasn't gonna let some little cut ruin my workout!

[D.J. Satterfield]

Paul -

Yeah, you will be glad you are using the bigger handles. I train with 1.66" handles(smooth) that are attatched to 54" long oxygen/welding tanks. Between the thicker grip and the tanks banging off your legs, it prepares you quite well for a standard set of farmers.

That callous is BEAUTIFUL.

[Mike McConnell]

Thanks, Paul, for the picture. I was eating lunch when I saw that. And today I'll be doing grips and 18" deads.

[Mike Westerling]

You look jacked in that pic with the frame bro!
-Mike

[Mike McConnell]

Paul -

Yeah, you will be glad you are using the bigger handles. I train with 1.66" handles(smooth) that are attatched to 54" long oxygen/welding tanks. Between the thicker grip and the tanks banging off your legs, it prepares you quite well for a standard set of farmers.

That callous is BEAUTIFUL.

That reminds me. When I first started working out 24 years ago as a 5'6" scrawny 110 lbs 16 year old kid, I worked out with gloves on. The gloves were like glue and you would have to struggle to try and get it off after your arms and hands succumbed to rubber-like state. Taking it off was like doing another workout. I did this for like 3 or 4 years and stopped wearing gloves and have lifted weights without it. Now, I have wonderful callouses on the palm of my hands. Nice to shake somebody else's hand and they're baby soft and but I'm sure they've felt my rough calloused hand. First impression I'd say when it comes to shaking hands.

Do any of you guys wear gloves when you work out? I consider it a bane and an interferrence to my working out. To me, it just gets in the way.

[Paul Neuhaus]

Do any of you guys wear gloves when you work out? I consider it a bane and an interferrence to my working out. To me, it just gets in the way.
If you're gonna work out in gloves, you might as well wear pink panties and a two-two!! :B:

[Paul Neuhaus]

8" Log full C&P each rep
225x3,2,2,2 w/ 30 sec rest between sets
Holy cow I was suckin' wind, and couldn't even do a 5th set within 30 seconds! For this reason, I was not looking forward to stones!

Stones to 48" (This is my worst event)
250x2 w/ negatives
Series
250,250,275,300 in 30.5 seconds! Huge PR for me!! One motioned the first two.
250,250,275 Dropped the second stone from chest height, so it ended up being like a 4 stone series.

Yoke (inside the gym)
490x35'x3 back to back
580x35'x2 back to back
760x35'x1

Tire flip
800x I lost count. Real good tire flipping session, more explosive on it today for LOTS of reps.

I felt really good about the stones today. I should have just skipped the yoke and kept doing stones. The next size up is the 340, which I haven't even lapped yet. Today was the first time I was able to load the 300 in a series without resting for 30 seconds between the 275 and 300.

[Mike Westerling]

8" Log full C&P each rep
225x3,2,2,2 w/ 30 sec rest between sets
Holy cow I was suckin' wind, and couldn't even do a 5th set within 30 seconds! For tihs reason, I was not looking forward to stones!

Stones to 48" (This is my worst event)
250x2 w/ negatives
Series
250,250,275,300 in 30.5 seconds! Huge PR for me!! One motioned the first two.
250,250,275 Dropped the second stone from chest height, so it ended up being like a 4 stone series.

Yoke (inside the gym)
490x35'x3 back to back
580x35'x2 back to back
760x35'x1

Tire flip
800x I lost count. Real good tire flipping session, more explosive on it today for LOTS of reps.

I felt really good about the stones today. I should have just skipped the yoke and kept doing stones. The next size up is the 340, which I haven't even lapped yet.

I like the pic of the frame carry. I couldn't tell you were that jacked from the avatar! You should switch pics. IMO
-Mike

[Paul Neuhaus]

I like the pic of the frame carry. I couldn't tell you were that jacked from the avatar! You should switch pics. IMO
-Mike
Thanks Mike. I'd want the pic "trimmed" to eliminate the surroundings. Do you know how to do that?

[Mike Westerling]

Thanks Mike. I'd want the pic "trimmed" to eliminate the surroundings. Do you know how to do that?

...since my computer crashed I don't have the program to do it anymore. Sorry.
-Mike

[Paul Neuhaus]

I posted it on the avatar thread. So, hopefully Eric Johnson will help me out.

[Corey DuCharme]

Good job with the PR on the stones. Sounds like you're doing well getting ready for the clean and press event at Chicago's Strongest Man in April. That's the reason for the short rest breaks isn't it?

The new avatar is cool, oh yeah and workout gloves, ptooie, I spit on the ground at the mention of them.

[Paul Neuhaus]

Thanks Corey. Yeah, I'm trying to work on my endurance with the log. The event will be full C&P each rep for max reps in 60 seconds. I was so freakin' gassed out, I was laying on the incline bench for about 5 minutes just to catch my breath. That's why I was so surprised that I got those 4 stones up so quickly.

[Jay O'Neill]

lookin good Paul!
Real strong workouts! New Avatar looks good as well!