New PR, Training

Feb 1, New Squat Pr!

Had a quick but rewarding workout. I decided to take most of Chinese New Year off of training since my last workout before the break was cut short by what felt like a small strain in my bicep.

My concentration just wasn’t there, my body was sore, and I tried to push through it without a proper warmup. Midway through my workout, I felt something twinge in my left bicep and immediately stopped. Tried to stretch it out and work the tightness away, but it just left a bad burning in the center of the muscle. So I decided to call it for the day, and that a long weekend off would do me some good.

And it turns out it did, since I went in the following Wednesday for a leg day. Started with a good, long warmup, testing the bicep. It felt fine, so I got to squatting. Started with Low Bar, and managed:

  • 110 kg x 5
  • 130 kg x 3
  • 135 kg x 2 – New PR/ 297 lbs

This is the first 300-level squat I’ve done since the summer of 2016, and it felt amazing. Hit depth, and felt like I could have maybe done a third rep. This is very, very encouraging, to see that my training is paying off. My knees feel excellent, and even after this heavy session I had no pain whatsoever. Very excited to continue with my training in Taiwan, and I’m already excited for my next competition.

Cheers,

The Bear.

New PR, Training

New PR Today! Training Going Well

Hit a new Log Press PR today! My previous best log press was 155 lbs. Today, after warming up with some light yoke press, I managed to hit 160 lbs for a triple! This was a huge lift for me, since I’ve struggled to improve my log press for quite some time now.

I feel very encouraged, and it seems like my training is really paying off. Feeling stronger every week.

Here are my training reports for the week:

Tuesday Dec 20, 2016

DB Chest Press

  • 20 kg x 15
  • 26 kg x 12 (2)

DB Z-Press

  • 9 kg x 15, 12, 10

Z-Press, Barbell, Bench-Straddle

  • 40 kg x 8 (2)

Bench Press

  • 20 kg x 10
  • 40 kg x 8
  • 60 kg x 10
  • 70 kg x 5
  • 80 kg x 5
  • 90 kg x 3
  • 95 kg x 1
  • 90 kg x 3 (4)

Upright Barbell Rows

  • 30 kg x 15 (2)

Finished with Hammer Curls and a Shoulder Fly Dropset. I was feeling very worn out from my weekend event training, and it took me a long time to loosen up and find my rhythm. But in the end, I was able to hit 90 kg for four triples, and it felt quite easy. Hoping to build up to 100 kg triples soon. Spending more time on the basics this year, building up my strength foundation.

Thursday Dec 22, 2016

Low Bar Back Squats

  • 20 kg x 15
  • 40 kg x 12
  • 60 kg x 10
  • 70 kg x 5
  • 90 kg x 5
  • 100 kg x 5
  • 120 kg x 2
  • 125 kg x 1

High Bar Back Squats

  • 100 kg x 3
  • 110 kg x 3 (3)

Front Squats

  • 50 kg x 5
  • 70 kg x 3 (2)

Stiff Leg Deadlifts

  • 50 kg x 8 (3)

Plenty of volume on Thursday, really focusing on getting deep in my squats. My lower body power has always been a weak point for me, especially my squat. But it’s feeling a lot more solid now, and I’m hoping to hit a 150 kg squat soon.

Saturday Dec 24

Axle Deadlifts

  • 50 kg x 8
  • 70 kg x 8
  • 100 kg x 5
  • 110 kg x 3
  • 100 kg x 5

Yoke Walk, 20 m, drop and turn and halfway.

  • 94 kg x 1
  • 134 kg x 1
  • 174 kg x 1
  • 215 kg x 2
  • 174 kg x 2

Yoke Press

  • 54 kg x 5
  • 64 kg x 4 (3)

Log Push Press (Clean once)

  • 50 kg x 5
  • 60 kg x 3
  • 70 kg x 3

Incline Log Bench

  • 80 kg x 2
  • 70 kg x 5 (3)

Log Cleans

  • 90 kg x 1
  • 80 kg x 2

Today felt extremely good. Took a while to loosen everything up, but after the Axle Deadlifts everything felt light. The 70 kg triple on the Log was an enormous success, and it felt fairly easy. I will definitely be hitting my goal of a 100 kg log soon. That’s all for now, I’m feeling stronger every day, and I can’t wait for my next chance to compete.

Cheers,

The Bear.

New PR, Training

New PR!

Had a solid training session this weekend, focused on Movement Events.

Farmers Walk, 20 m, drop, and return.

  • 1 x 40 kg
  • 2 x 50 kg
  • 1 x 60 kg
  • 1 x 70 kg
    • Weights are per hand, plus 17.5 kg handles.

Yoke Walk, 20 m, drop and return

  • 1 x 95 kg
  • 1 x 135 kg
  • 1 x 145 kg
  • 1 x 165 kg
  • 1 x 175 kg
    • Weights include 55 kg yoke.

Yoke Press (tried it out just for fun)

  • 1 set of 8 with 55 kg yoke

Yoke Front/Zercher Carry, 20m, drop and return

  • 1 x unloaded 55 kg Yoke
  • 1 x 75 kg
  • 2 x 85 kg

Safety Squat Bar Squats (bar aprox. 30 kg)

  • 8 x 50 kg
  • 8 x 70 kg
  • 8 x 90 kg
  • 5 x 110 kg

The Farmers Walk felt very good, and my run with 87.5 kg (about 192 lbs) per hand  was a new PR for me. Feeling very good, and I’ll be posting more updates after every weekend training session.

Cheers,

The Bear.

 

 

New PR, Training

Starting Strongman Program: Week 3

Week 3 of my Starting Strongman Training Program draws to a close, and I enter my first de-load week. It’s shaping up to be a much-needed break from the intensity, as well as good timing for me to get settled into a new job.

So far this program has done an excellent job in challenging me to push myself, and my limits. It’s hit my weak points, particularly my abs, upper back, and glutes, quite hard. But I am enjoying myself immensely. The supersets of Hammer Curls, DB Shrugs and Tricep Pulldowns that finish my Thursday workouts always leave me with a terrific pump.

Last week called for a new 5RM on my overhead event. I hit 165×5 on the axle quite comfortably. My previous best was 155×1, since I did not have access to an axle before. My strength is slowly and steadily increasing, and the strength I’m building in my core and back make all my overhead pressing feel far more stable and secure. I can’t wait to see what I can do at the end of these 12 weeks.

Cheers,

The Bear

Competition, New PR, Update

First Competition

Yesterday I competed in Kamloops Strongest Man, finishing 8th in my weight class. It was a tough field with a very strong lineup of athletes including my younger brother. Competition was close, with a three-way tie for 6th place, and a tie for 2nd place. I had a blast, despite the 35 degree heat, and I cannot wait for my next competition.

I can’t say I was 100% satisfied with my performance, as I’m not where I’d like to be with my training and strength. However, I gave it my all and I was in the mix for a couple events despite zeroing a few others. All in all it was a good day, and I am immensely proud of my younger brother Sam for his joint 6th place finish.

From here the plan is to work on my weak points, and continue to build up total body strength while keeping my body weight more or less constant. I would like to stay in the Light Heavyweight class for the time being, so I’m planning to maintain my body weight around 225 lbs. I’m still keen on finally nailing that 500 lb deadlift, and I hope to improve my overhead pressing as well.

Pictures and videos will be up soon, and for these and more check out my Instagram and the Event Page on Facebook. Plenty of footage of the day, and some awesome shots.

I’ll be back in the gym soon, but today it’s peanut butter and BCAAs while I try to remember how to walk around!

Cheers,

The Bear

New PR, Training

New PR!

Had a truly terrible workout last week, and it had been gnawing at me all week. Felt good today, and went in feeling optimistic.

Started with some high rep rack pulls to work on my weak deadlift lockouts, then decided to try out a little bench press. I’ve been trying to work on my tricep power lately, one of my weaker points.

Long story short, I ended up breaking my benchpress PR twice, going for 250, then making a clean 275. Might have had a few pounds more, but I felt like that was enough. Finished off with some heavy negatives. Absolutely crushing, but the workout was fantastic. Feeling good  today. Time to celebrate with bacon pizza.

New PR, Training

New Deadlift PR! The Big One!

After failing the 440 Axle Deadlift at the Caged Beast Show, on which I blame my old lifting straps, I was hell bent on nailing that 2X bodyweight I’ve been chasing. New straps, and I felt ready to go after three days recovery.

Weighed in before my gym session at 223 lbs, and went in to this beauty.

My first EVER double bodyweight lift. This is a huge moment for me, I’m very happy.

The straight bar attempt was close, and this session really hammered home my weak points to me. I’ll be hitting my hips and glutes hard to really strengthen my deadlift at the lockout, where I typically fail.

Already excited for BC’s Strongest Man and Battle of the Beasts next summer.