Not new to lifting or strongman but havn't done this in awhile. Had to take a long break from training for alot of reasons. So everything is just rebuilding back strength. My numbers are a little low, ok very low, but I am 100% sure I will get back to my good numbers very soon and surpass them.

Saterday March 28th Training at Tonys:
10 inch logs: lots of singles working up to a max clean and press of a 170lbs and a max clean of 185lbs. I am sure if I worked on just cleaning I could have done a lot higher. The presses were very little push drive and mostly strict.

Farmers walk just the handles 3 sets
1 set about 85 feet
1 set about 85 feet
1 set about 170 feet
Tried to grip it like Tony said, but it killed my hands so I had to grip it normal. I will build up to gripping it like he says. I think my grip work durring the week wears down the padding on my hand.

Tire flip 500lb tire
2 flips. This was very difficult. Last year when I did this I had no problem with repeated flips but this time I had a horrible time with it. It was raining though which did effect my grip. I think part of it was I was so warn down.

Mark,

Welcome aboard. It was good to see you again this past weekend.
The guys here are very knowledgable. We had one turd but he didn't last.
Everyone passes along ideas and suggestions.
Looking forward to your journal.

Tony

Hands are 7 1/4 inches

Grip Work

Softball large
20lbs R: 5,5,
15lbs: L 3,2

TTK one hand 5lbs
R: 20,15
L: 11,6

Grippers filled down a quarter inch.
R: #1 hold for time 10 second, Trainer strap hold 2.5 10 seconds
L: #1 hold for time, Trainer strap hold 2.5 5 seconds

Sledge hammer towards 12lbs
R: Marking 10.... 3,2
L: Marking 9.... 5,2

Sledge Marking away 8lbs
R: marking 8.... 5,5
L: marking 7.... 1,1

Rotation 8lbs
R: 5th marking.. 10reps
L: 4th marking.. 10 reps

Crimp hammer rotation 12lbs
R: marking 2.... 6reps
L: marking 2.... 3reps

Extensor Pegasus 22.5lbs
2reps

Flexation pegasus 25lbs
10 reps

Plate curl board 7.5lbs
R: 5
L: 5

heavily kinked a 1/4 7 inch CRS

Ick bad today, I think it might be time for a deload. Everything just felt very heavy. Even taking it out of the rack was rough. Normally good for around a 315 floor press. Normally I work up to a max single but trying a little more volume, so maybe thats what did it. I am not to sure. I'll give it one more week to see if I do need a deload. I am schedualed for one next week, but I shall see. Also did a little bit of bicep as Tony's recomendation. Now it really shows how weak they are compared to my already weak other movements. I will be adding in hammer curls, I am just not sure of what rep ranges would be a good idea? I normally keep them low 1-5 but I am not sure nor with sets.

Floor Press
250x3 260x2 270x1
260x3 270x0

Millitary singles
135, 145, 155, 165, 175 miss brought it to ear height and then wouldnt lock out

hammer curls dumbells
40x6
50x5
55x2

any changes you guys would make? Remeber I am just starting to get my strength back up to par. I am feeling incredibly weak though, I dont like it. I hope it dosnt take to long for my strength to come back.

Mark,

Rep range with bicep work works well with a rep range of 5 to 12 reps or so. No need to go below 5. Biceps get a lot of indirect work with Rows, chins, etc...The biceps is a small muscle and doesn't need a lot of volume.

I believe once you post a few more sessions the guys along with myself will be able to see how your training is and make suggestions.

If you go through everyone's journals you'll notice different approaches to training. The key is to find what works best for you.

Tony

4 minute push up tabata

bodyweight squats for a few sets to failure.

taking an idea from one of the guys on the board I saw here. Maybe my conditiioning is still to bad for tabatas. I might try doing a bunch of exercises back to back.

Pushups 25
squats 25
Burpees 25
random abdominal movement 25

Anderson squat up 285 this was set a bellow parallel. I just couldnt drive out of the hole once it moved an inch it was mine.
Power clean from first pin (bellow knees) up to 195
Chins 3 sets to failure.

Mike Wortham just changed my routine around a little.

He wants to reverse my days so lowerbody tuesday. Upperbody thursday. On upperbody day he wants rows and volume tricep and bicep work. Lower body stays the same. Also he has removed me from taking maxes durring the week.

alternating rows and chins on upperbody day.

you have a really strong floor press and military. although your bi's seem to be lagging. I'm doing HIT for mine right now and strength has come very easy with it. try it out. no cheating. 5-9 reps on barbell, take off 15XF, take off 15 again til F

Nice meeting everyone today. For all that offered help thank you. Tony thank you for letting me use your tacky.

Throws of the keg. I beleive it was eaither 12-13 feet I dont remember which.

Log 10 inch: 140 for a max of 4 reps. Cleans were in one motion. Moved up to 160 but couldnt get the form right so back to 140 to practice motions of the push jerk and learning to let it sit on my shoulders.

Big tire flip. 5 flips

Farmers walk: 170ish feet I think implements only with bad grip. 160 with good grip not very far. Need to learn to get the good grip and ignore the pain. I can do better I know I can.

Stones: tackyed up the 200lber. I know im capable of it without tacky. I know this. Next week its going up.

Conditioning: 3 sets of 20 second 12lb hammer to the tire.
3 sets of there and back running with 3 squat thrusts. At this point I had to lay down in the grass. My conditioning is absolutly atrocious.

axel 190lb deadlift over over.

Here is my routine for the next while
5/3/1 is dave dates 5/3/1 program

Tuesday- Lower body
squat 5/3/1
Deadlift 18inch or goodmornings 5/3/1
Stiff dead or 18 inch dead 5 sets of 10( short rest)
bicep work 5 sets of 2 exercises super setted for 10-20 reps (short rest)

Thursday upper body:
Incline, push, or millitary 5/3/1
5 sets of the exercise 10 reps (short rest)
floor press 5/3/1
5 sets of floor press for 10 reps (short rest)
Super set tricep work 5 sets of 10 2 exercise super set (short rest)
Rows 5sets of 10

saterday events

Mark,

Looked good today. It was a marked improvement from last week. Great job!
Next week I'll be able to devote more time one on one with you. Be prepared to train , hahaha.
I'll look over your routine above (thanks for posting it) and make out a routine for Saturdays for you.

Tony

Did some conditioning work today.