You Better, You Better, You Bet.

[DanCR]

Jamie Lewis’ body weight blitz warm up/beginner thing for 20 min

Was gonna ask you about this but googled and see it’s a paid program so nevermind. I’ll just ask: is it as awesome as I expect, such that I should buy it?

[lehman906]

7/7
My SI was feeling fine, then retweaked it during circus DB. This is super frustrating and I’m wondering how much it’s going to be my new normal. Obviously at my age there’s an expiration date for doing this sport, but it’s starting to seem more like a reality lately. I have to start seriously thinking about what I’m going to do to scratch the competition itch when that day comes. I don’t like endurance sports, so that’s out. Does that rule out CrossFit? Probably not, but do I want to shell out the money that CrossFit costs? I don’t know. That’s probably the most likely. I would enjoy being a street lifter (calisthenics competitions), but there’s probably isn’t any of that around here. Bodybuilding is out because I like cereal and doughnuts and natural competitors look like starving refugees on stage. Although parading around in a Speedo is a selling point. I don’t know. Hopefully I have a few more years to think about it.

7/2-3
Squat Dips: 405x20
Zercher squats from floor: 275x1,1,1; 185x6
SL DL: 295x8,4,4

All of this felt great, and no issues with my back.

7/4, 7/7
I started doing BTN presses from a pin at the top of my head to use more weight, and did deeper dips, and I think that was backwards. I’m going back to full ROM BTN for stability and mobility and keep my dips to parallel-ish.

BTN: 100x10,6,6,6,6 with leg lifts
Dips: BWx24,12,12,12,12 with
Chins: BWx14,7,7,6,5 (when I say chins I’m talking about underhand grip)

Circus DB didn’t feel great even without the back twinge, but I’m not going to let myself panic about it. Tim is having a practice day this weekend, which is when I will be out of town getting black out drunk at a festival in MI with my old friends. Hopefully he has another one.

[media] [/media]

[lehman906]

Jamie Lewis’ body weight blitz warm up/beginner thing for 20 min

Was gonna ask you about this but googled and see it’s a paid program so nevermind. I’ll just ask: is it as awesome as I expect, such that I should buy it?

It’s good. It’s not earth shattering or anything, but it’s nice to have it laid out, and a bunch of stuff he’s covered in his history articles all in one place. I mostly did it to support him.

[lehman906]

7/16
I was hoping having four days of relaxing debauchery would be enough for my back to go back to normal, but somehow it just hurts differently now. Not sure if it’s the long drive or slept weird or three nights in a tent catching up to me that I just didn’t notice because of things that are legal in MI, but it’s being a jerk.

Thankfully my workouts are when it hurts the least, so I’ve been spamming belt squats (and because my new belt makes them SO much better). Using the old dip belt with the chain was fine, but you never knew if it was going to slip when it took the weight, and I’ve had some particularly scary close calls with an injury I wouldn’t want to explain to anyone. This one is safer and easier. Besides, the weight pulling down on my hips gives a nice tractioning that, with chin ups and hangs, feels nice on my spine. So lots of dips and chins, which, maybe it’s my imagination, but seem to be blowing my chest and arms up. Apparently I was getting looks at the festival, and a worker at Costco saw me in my Captain America tank top and said I’ve got the cap muscles. Because I don’t know what to do with compliments I replied that I’m almost as old as Cap. Wish I wasn’t so fuckin awkward, bud.

Hopefully stiff legged deads will feel good tomorrow. I’ll be conservative with them, promise. Hoping to get into some implements this weekend as well. Here’s a video that’s pretty much just to show off the new belt squat hotness.

[media] [/media]

[lehman906]

7/24
Okay, so I'm just terrible at updating. Part of that is the fact that my training is repetitive and boring to anyone not actually doing it, but despite it's apparent sameness, I have found ways of turning the pressure release valve on my training ADD while still sticking to a general framework. One of the ways I've done that is by increasing the frequency of low-recovery exercises like BTN press and hangs from the pull up bar. Hangs are just easy grip work that tractions my back at the same time, so that's easy enough, but the presses are sort of a Bulgarian Method? Except since they don't suck out my soul they're really closer to Dan John's Easy Strength than Bulgarian insanity. I'm just working to a non-grindy top single 5ish times per week instead of doing volume work with 75-80% twice per week. This is allowing me to get 5 singles at 95% each week, while also allowing me to push dips. If I did all five singles on one day, I'm sure dips would take a hit. So far, so good. So here's what I've been doing. Prepare to be more bored than reading the Begats section of the Bible.

7/15
Seated BTN Press: up to 135x1 (full range to shoulders)
Dips (supersetted with supinated chin ups): BWx25; 12,12,12,12,10
Chins: BW x 14; 7,7,7,7,5

7/16
Belt Squat: Warm up is always 45,90,135x10; 180x16,15,12
Belt Squat March: 135x3:00 (glutes go supernova)
Hang: Fat bar: BWx:56
BTN Press: up to 135x1
Rower: 2400m

7/17
Stiff Leg DL: 295x8,4,4 (cut it there and happy for no flare up in my back)
BTN: 135x1

7/18
BTN: 135x1
Dips: +10x20; 12,12/12,15 (called away for a bit in the middle)
Chins: BWx15; 8,8/8,11

7/19
Belt Squat: 180x16,13,12
March: 135x3:00
BTN Press: 135x1

7/20
Leg Lifts and Push ups (both "Ten down" meaning 10,9,8.....)
3000 extra steps. I like to go easy the day before event training.

7/21
Circus Dumbbell. The secret? Stop respecting it so damned much and just press it. It's only 100 lbs.
100x1 EMOM 10:00

Frame: 400x120' with re-pick and turn x2

Back held up nicely, so I didn't push this.

7/22
BTN: 125x1 (moving slowly)
Dips: +10x20; 15,14,13,12
Chins: BWx15; 8,8,8,8

7/23
BTN: 135x1
Belt Squat: 180x20,17,14
March: 135x3:00
Hang: Fat bar-1:00 / Regular bar-:57

7/24
SL DL: 345x6; 3,3,3,3 (with belt)
BTN: 140x1
Hang: Fat-:53 ; Regular-:50

So there it is. And now you understand why I don't always post it all. If you made it all the way through without falling asleep, send me a self-addressed stamped envelope and I'll mail you a shirtless selfie and one (1) US dollar.

[DanCR]

Dan John's Easy Strength

Interested in how this works out. I've never known anyone who ran this, in whole or in part. My suspicion, although I don't believe that he says this, is that for it to work you've got to lift with max volitional force. Could be good for someone who does what you do. I always sandbag with rep speed and it aggravates tfo of me with myself.

p.s. Keep an eye on your mail.

[lehman906]

Dan John's Easy Strength

Interested in how this works out. I've never known anyone who ran this, in whole or in part. My suspicion, although I don't believe that he says this, is that for it to work you've got to lift with max volitional force. Could be good for someone who does what you do. I always sandbag with rep speed and it aggravates tfo of me with myself.

p.s. Keep an eye on your mail.

I have the manual, but I’ve never actually done it. This is more trying some Bulgarian shit but being too wimpy to do it for realsies. But hey, similar total volume with more reps over 85% through the week, and still hitting plenty of volume of dips and chins which, maybe I’m crazy, but I think is making a noticeable difference.

[DanCR]

Dan John's Easy Strength

Interested in how this works out. I've never known anyone who ran this, in whole or in part. My suspicion, although I don't believe that he says this, is that for it to work you've got to lift with max volitional force. Could be good for someone who does what you do. I always sandbag with rep speed and it aggravates tfo of me with myself.

p.s. Keep an eye on your mail.

I have the manual, but I’ve never actually done it. This is more trying some Bulgarian shit but being too wimpy to do it for realsies. But hey, similar total volume with more reps over 85% through the week, and still hitting plenty of volume of dips and chins which, maybe I’m crazy, but I think is making a noticeable difference.

I’m very sure that you’re right, but if you send me enough shirtless selfies over a long enough period, I’ll be happy to provide a more evidence based analysis.

[lehman906]

Dan John's Easy Strength

Interested in how this works out. I've never known anyone who ran this, in whole or in part. My suspicion, although I don't believe that he says this, is that for it to work you've got to lift with max volitional force. Could be good for someone who does what you do. I always sandbag with rep speed and it aggravates tfo of me with myself.

p.s. Keep an eye on your mail.

I have the manual, but I’ve never actually done it. This is more trying some Bulgarian shit but being too wimpy to do it for realsies. But hey, similar total volume with more reps over 85% through the week, and still hitting plenty of volume of dips and chins which, maybe I’m crazy, but I think is making a noticeable difference.

I’m very sure that you’re right, but if you send me enough shirtless selfies over a long enough period, I’ll be happy to provide a more evidence based analysis.

You silver tongued devil, you.

[lehman906]

7/29
Posting from O’Hare so I’m trying to remember what I did for the last few days. Pretty sure it was
7/25 BTN press to 140, Belt Squats w/180
7/26 BTN to 140, Dips and Chins (dips with 15)

7/27 Event practice at Black Husky Brewery. Finally got to touch the actual equipment. Or most of it, since there was a River west 24 hour ride thing going on.

Circus DB - Much shorter and thinner than the one I’ve been working with (#TWSS) so I’m actually pretty optimistic about doing better than anticipated.

Ukrainian DL- He is making a whole apparatus and we will probably be four feet off of the ground. It’s not done, but should be very cool.

Yoke- very thick cross bar but actually felt easier to use than the one I’ve been working with. I took a run with around 77% and was able to move fast.

Frame-handles are close in like farmers. I didn’t push this either, and down and back with 500 will be a chore, but doable.

Didn’t get to work with the stones, but stones are stones and I’ve been doing this for 16 years, so I’m not too worried. Overall my back held up and I feel better about where I’m at. I will probably go do a lower body workout on Wed in Charleston, and other than that itll be push ups and AB’s and chins if I can find something to hang from.

Off topic: we went to the Harley Davidson homecoming concert. Cypress Hill brought a ton of energy even though they dress like dads on vacation. The Offspring were super happy to be playing and had a lot of fun with the crowd. The Red Hot Chili Peppers were a disappointment. Clea and Chad were amazing, and Flea tried to interact with the crowd in his Meth Hobbit way, but Anthony couldn’t be bothered and didn’t speak to the crowd once in the hour we were there (we had to leave early because my wife did a triathlon that morning and her body finally gave out). I would definitely see the first two again, but I wouldn’t pay money for the Peppers.

[media] [/media]

[lehman906]

Okay, so when we left off I had just tried the actual implements and we were getting ready to head to Charleston on vacation. So what could be a better idea than doing a movement you haven’t done in months? I bust out some Rear foot elevated split squats AND some light front foot elevated ones because, you know, won’t be doing much lower body down there.

My ass, groin, and quads screamed at me for four days. I could barely climb the stairs at Fort Sumter and the staircases on the USS Yorktown were a nightmare. I’m literally incapable of learning lessons.

My streak of consecutive days trained came to an end at 74, but as it only matters to me it’s not too much of a bummer. I did go to a golds gym down the road one morning. Warehouse sized gym with everything under the sun, and I parked myself on an ancient dip/chin up contraption and was happy as a clam (by the way, I tried clam and they don’t taste very happy).

Back home, I’ve started a new streak.

8/2
RFESS only up to 150x5 and FFESS with 60x10. Very nothing volume just getting the kinks out after flying all morning and neither of us sleeping well because of my wife’s World War Z level food poisoning.

8/3
Circus DB: 100x3x3. So easy. I’m getting this down.
Dips: +25x15,11,11
Chins: BWx13,8,8

8/4
Just a bunch of light movements focusing on the stretch. Flyes, pullovers, Zercher deadlifts, etc

8/5
Frame carry:
220x120’
310x60’
360x60’
400x60’
440x60’x3
360x120’

Felt good, and felt like I could do more. Weight and volume.

12 days out.

[media] [/media]

[DanCR]

Circus DB: 100x3x3. So easy. I’m getting this down.

I don't know the first thing about this but yeah, you sure do seem in charge of it in that video.

[lehman906]

8/10
One week out.

CDB is feeling better and better. Just found out that contest weight is 115, so I tried adding weight for the first time. Empty bell is 100 and I can do that whenever I choose, so I tried 110 and got it for 2ish, then got 115, and finally 120 for a solid rep with more in the tank. Not bad for not being able to solidly rack the empty bell two months ago.

I’m trying to remind myself that while you can’t get stronger in the last week, you can get weaker. Or fatigued. Or hurt. I decided against doing any more frame work, and I’m deciding on whether or not to do any more Zerchers. Probably once more tomorrow, then maybe a few reps with DB to stay sharp, and the last few days will be stretching and maybe the rower. I don’t like taking time totally off because I feel like I get somewhat dullened, but I also want to be as fresh and pain free as possible.

Next video from me will probably be the contest. I’ve done yoke like three times, haven’t done Ukrainians in a month and the platform will be new to all of us, and I haven’t touched a stone since the contest last year, so this is all going to be pretty YOLO. But, as they said in Deadpool and Wolverine, “put your greasy tits away, you preening slut.”
Wait, wrong quote. What I meant was “Let’s fucking go.”

[media] [/media]

[lehman906]

8/17

Event 1: Yoke carry-540 for 120’ feet for fastest time. I didn’t finish, which isn’t a surprise because I’ve never been strong at this, but my back didn’t flare up, so looking on the bright side.

Event 2: Frame carry. It was supposed to be 505, but it was misloaded to 535 for our weight class. That makes me feel marginally better, but I’m still very disappointed with the first two events. I need to get out of my head and focus on the next event.

Event 3: Circus DB for reps in a minute. I zeroed on this as well. I don’t know what’s wrong.

Event 4: Ukrainian deadlift for reps in a minute. Weight was originally going to be 445, and I knew they were adjusting, but I didn’t expect it to be this light. 360x12. This was fine. Glutes are on fire, so maybe I should do some more and build myself a nice booty.

Final event: atlas stones. I haven’t touched a stone since this contest last year, so there was a whole lotta YOLO going on. Luckily the heaviest one was only 275 and the barrels aren’t too tall, so I can just hump the stone onto it.

I was so disheartened after the first three events. I wish they hadn’t kept talking about me being almost 50, either. I know it came from the purest of intentions, but to me it sounded like an excuse. I didn’t do poorly because of my age; I did poorly because it was heavy and I wasn’t as ready as I needed to be. I need to process this all with a clear head. The end of strongman has been getting more real for me, and it’s looking more and more like a close reality. I don’t think i want to be the guy who gets cheered just because he goes out there, but I also don’t know what life without strongman would look like to me. I really appreciate the people who came out to watch me, and the people who followed along with videos, and I wish I had given them more to cheer for, but hopefully I can learn some things and get better.

[media]. [/media]

[Hardartery]

8/17

Event 1: Yoke carry-540 for 120’ feet for fastest time. I didn’t finish, which isn’t a surprise because I’ve never been strong at this, but my back didn’t flare up, so looking on the bright side.

Event 2: Frame carry. It was supposed to be 505, but it was misloaded to 535 for our weight class. That makes me feel marginally better, but I’m still very disappointed with the first two events. I need to get out of my head and focus on the next event.

Event 3: Circus DB for reps in a minute. I zeroed on this as well. I don’t know what’s wrong.

Event 4: Ukrainian deadlift for reps in a minute. Weight was originally going to be 445, and I knew they were adjusting, but I didn’t expect it to be this light. 360x12. This was fine. Glutes are on fire, so maybe I should do some more and build myself a nice booty.

Final event: atlas stones. I haven’t touched a stone since this contest last year, so there was a whole lotta YOLO going on. Luckily the heaviest one was only 275 and the barrels aren’t too tall, so I can just hump the stone onto it.

I was so disheartened after the first three events. I wish they hadn’t kept talking about me being almost 50, either. I know it came from the purest of intentions, but to me it sounded like an excuse. I didn’t do poorly because of my age; I did poorly because it was heavy and I wasn’t as ready as I needed to be. I need to process this all with a clear head. The end of strongman has been getting more real for me, and it’s looking more and more like a close reality. I don’t think i want to be the guy who gets cheered just because he goes out there, but I also don’t know what life without strongman would look like to me. I really appreciate the people who came out to watch me, and the people who followed along with videos, and I wish I had given them more to cheer for, but hopefully I can learn some things and get better.

[media]. [/media]

You are leading with your shoulders on Yoke, you need to get them back a little and lead with the belly button and life will get a lot better. Maybe a slightly higher hand position as well, which will help get the shoulders back a little, lower hands tend to lean guys forward. You are really kind of trying to catch up to your feet if that makes any sense, and not pushing off of them.

Frame Carry is what it is, it's about how long the grip will last so for most guys it's all about how fast they can will their feet to go so that they cover more ground before the grip fails. It's a tough event to follow on the heels of Yoke, you are using a lot of the same muscles. It makes more sense to have a static grip event when Yoke is in a contest, but the promoter does what he does.

I think you got robbed a bit on DB. I have seen plenty of guys get the nod for shakier first reps, it looked locked and under control long enough to count in most contests. A higher elbow and turning it into an extension instead of a press helps, but I'm not sure I can do that anymore personally so that depends on your shoulder flexibility. I'm older than you but not a lot older, and my shoulders are real bastards these days. Novikov is the GOAT of the extension technique, he never actually presses the DB's in training or contests.

Your stones would be light years better if you stop dropping your hips, the pick is an RDL not a DL. That lets you get more centered over the Stone itself and you get a better arm position that way on top of stacking the joints. The stones themselves also feel a lot lighter that way and your back is actually better leveraged so that you are less likely to injure it.

That stuff is all being a picky ass though, you did great. Noise cancelling earbuds help shut out the crowd if you can't get yourself in the right headspace for the event, and that way you don't hear the announcer but you can still see the judge's hand signals.

[DanCR]

For what it’s worth, your internet buddy here was amazed at your feats of strength, whether or not they won the day.

Also Hardartery is right about that circus DB rep. I know nothing about the contest, but I know what locked out and under control looks like.

[lehman906]

Thanks, @DanCR and @Hardartery. I’m off the ledge and more worried about my back than my performance now. So just a new ledge?

So the things I’ve been doing for my back that I thought would make it feel better seem to be making it worse. Stretching my low back or tractioning it by doing things like the belt squat or weighted dips felt like they should help, and felt fine while doing them, but clearly made it worse.

My wife did some tests on me and thinks it’s possible something is shifted in my spine and a bit unstable. I’m not sure just exactly how scary I should find this, but it doesn’t sound good. Worst case scenario is I could end up with a fracture and need surgery. This, of course, is all not doing wonders for my mood right now. My future in strongman, or even strength training at all seems to be in question, which leads to all sorts of questions of identity and who I am without strength training. We’re having a smidge of an existential crisis over here.

On the other hand, she did say that what she saw in a quick test isn’t for sure, and maybe I should get an X-ray to see what’s going on. She also said that it may be that this is something I’ve had for a long time and it’s just really angry right now and will calm down given some rest. I’m sort of leaning (hoping) towards that one, because I have known her to jump to the worst case scenario before with injuries of mine that turned out to be tweaks. The curse of knowledge coupled with worry makes that pretty understandable.

I’m sure that no matter what I’ll be able to train somehow. Nothing short of a quadriplegic bed will take that away, but is this the end of strongman for me? Or will I feel 80% better in a week and be back at it? I definitely felt noticeably better this morning, although no where near 100%. Can’t really say right now. Maybe I just “go do athlete shit” like sprinting and jumping with my buddy like he’s been on me to do. At least for a while.

Training has been the barest minimum to avoid even a hint of extension. Push ups instead of dips, keeping a crunch in my abs during chins, and heels way up body weight squats. 3 sets of 20 gave a noticeable burn in my quads which tells you how week they are. Will that be the thing that finally forces me to correct that after 15 years of talking about it? Stay tuned!
(Probs not, though)

[DanCR]

Training has been the barest minimum to avoid even a hint of extension. Push ups instead of dips, keeping a crunch in my abs during chins, and heels way up body weight squats. 3 sets of 20 gave a noticeable burn in my quads which tells you how week they are. Will that be the thing that finally forces me to correct that after 15 years of talking about it? Stay tuned!
(Probs not, though)

After tweaking my back (and by tweaking, I mean bad enough to have to start squats and DLs from scratch) twice a year or so for more years than I care to mention, I engaged in exactly this endeavor last year. I still am obsessive over avoiding extension (see my recent frustration with the incline captain chair), the only exception being with RDLs, as I realized that Rippetoe is right that they don't have the desired effect otherwise. The hams don't get the right stretch with hips / back in neutral.

Anyway, you already know what to do. Crush quads / glutes / abs. I (stupidly and lazily) really only focused on quads, completely overhauling my squat to be quad focused, and that pretty much did the trick (and got me a lifetime PR). I also reworked my deadlift for neutral hips but I spent nearly no time on the movement until recently. I'll spare you my various thoughts / cues because any Juggernaut Training Systems video (or any of Max Aita's appearances outside of Juggernaut) from like 2015 - 2021 is far better than anything that I have to say, and where I ripped all my ideas from anyway. I've watched Max's squat tutorial on Mark Bell's channel, and Juggernaut's squat school video with Jackie Perez, dozens of times over the years and they're always worth the revisit.

I think that your biggest challenge in dealing with this will be that, as I understand it, strongman requires a lot of overhead work. I find it extremely fucking difficult to get the "ribs down" brace that I use for squats and DLs, with my arms overhead. It may not actually be necessary if one spends the time on glutes and abs that I neglected.

[lehman906]

Training has been the barest minimum to avoid even a hint of extension. Push ups instead of dips, keeping a crunch in my abs during chins, and heels way up body weight squats. 3 sets of 20 gave a noticeable burn in my quads which tells you how week they are. Will that be the thing that finally forces me to correct that after 15 years of talking about it? Stay tuned!
(Probs not, though)

After tweaking my back (and by tweaking, I mean bad enough to have to start squats and DLs from scratch) twice a year or so for more years than I care to mention, I engaged in exactly this endeavor last year. I still am obsessive over avoiding extension (see my recent frustration with the incline captain chair), the only exception being with RDLs, as I realized that Rippetoe is right that they don't have the desired effect otherwise. The hams don't get the right stretch with hips / back in neutral.

Anyway, you already know what to do. Crush quads / glutes / abs. I (stupidly and lazily) really only focused on quads, completely overhauling my squat to be quad focused, and that pretty much did the trick (and got me a lifetime PR). I also reworked my deadlift for neutral hips but I spent nearly no time on the movement until recently. I'll spare you my various thoughts / cues because any Juggernaut Training Systems video (or any of Max Aita's appearances outside of Juggernaut) from like 2015 - 2021 is far better than anything that I have to say, and where I ripped all my ideas from anyway. I've watched Max's squat tutorial on Mark Bell's channel, and Juggernaut's squat school video with Jackie Perez, dozens of times over the years and they're always worth the revisit.

I think that your biggest challenge in dealing with this will be that, as I understand it, strongman requires a lot of overhead work. I find it extremely fucking difficult to get the "ribs down" brace that I use for squats and DLs, with my arms overhead. It may not actually be necessary if one spends the time on glutes and abs that I neglected.

Sounds like exactly my plan, and yeah, I know exactly which Max Aita video you're talking about. He's gold, even though my proportions are probably closer to Zack Telander than Max. EDITED TO ADD: I'm not worried about deadlifts because I am built to deadlift and already pull with my back in neutral. They have always been easier on my body than squats.

Yeah, strongman has a ton of spinal flexion, but also a pretty good amount of extension, especially in the overhead work. Log press, especially, has a bunch of extension at the top, and that's the exact implement I'd need to train with if I want to do the next contest in a month. Looking less likely. But I absolutely need to stick with squatting, WITHOUT retweaking my back. Check back in and keep me honest!

[DanCR]

But I absolutely need to stick with squatting, WITHOUT retweaking my back. Check back in and keep me honest!

Count on it.