The Wildlife of Beautiful Banff, Canada (Original narration by Randall)

Week 1 - Deads, Gripper and Saxon

August 30, 2011
Week 1 - Deads, Gripper and Saxon

1a) CV Deadlift
135 x 5
225 x 3
315 x 3
425 x 6 x 3
Paused each rep on the bottom and really focused on speed. Just wore my Rehband neoprene belt for warmth and straps on the worksets as I was doing gripper work.

1b) Vulcan - Black, MMS
L3 x 5
L6 x 3
L8 x 2
L10 x 6 x 2
Figured I'd try the Russian program with the Vulcan as well. I'll work it on each squat day with a light and heavy day similar.

2) Reverse Bend
Bastard in Singles - 3' in 2 hits
Bastard in Doubles - to 5' in 2 hits
I don't feel to bad as my backs been worked pretty good. Doubles definitely suck. First time I've tried them for reverse and I got nothing out of them but a sore thumb.

3a) Saxon Deads - Sumo
170 x 3
180 x 3
190 x 3, 2+1
Combination of my hands being to fried plus I was sweating buckets. I couldn't keep up with chalk and wiping.

3b) Stiff Legged Deads
315 x 2 x 8

4) Cornered a deck of US Playing Card Co. - Aristocrats (Feel like Bee's)

Bunnies: No Country For Old Men

Tiny Chainsaw

Week 5 Challenge in the Classic Strongman Feats Tournament

9 Week Russian Power Program

Figured I'd attach what I'm using for this cycle on here.
joeskopec.com/extrussianpower.xls

Hawkwind - Silver Machine (Promo)

Week 1 L Squat, H Bench

Well here's the start of the 9 week Russian Power program.

August 28, 2011
Week 1 L Squat, H Bench

1) SSB Squat
65 x 5
115 x 5
155 x 3
245 x 2
325 x 6 x 2

2) Bench Press
45 x 5
135 x 5
185 x 2
245 x 6 x 3

3a) DB Seated Shoulder Press
55 x 10, 15

3b) DB Row - Rest weight between reps
162 x 7/7

3c) Band Pull-Aparts
MM x 20, 20

Hurt my stinkin' back a bit on one of the warm-up sets of squats and it effed me for doing assistance work. I think I may move the rows to deads day anyways.

Deload SSB Squat, Grippers, Saxon Pinch and Reverse Bend

Well I was gone out of town for work all week but at least it was a deload week anyways. I managed to get in some gripper work with the Vulcan and worked up to some singles at L11. I wasn't really fired up or into it and should've left it be.

On Wednesday I did some band work with the Jumpstretch.
Shoulder Press - Black - 3 x 8
Reverse Curl - Yellow - 3 x 15
High Row - Black + Yellow - 3 x 8
Chest Press - Black + Yellow - 3 x 8

August 26, 2011
Deload SSB Squat, Grippers, Saxon Pinch and Reverse Bend

1a) SSB Squat
65 x 5
115 x 5
140 x 5
175 x 5
210 x 5

1b) Vulcan - Wasp - MMS
L7 x 3/3
L8 x 3/3
L9 x 3/3
L10 x 3/3
L11 x 3/2+a

2a) SSB GM's - Narrow Stance
155 x 5 x 10

2b) Saxon Pulls
170 x 3
180 x 3
190 x 3, 4, Pfft Just crapped out and couldn't get one. Mind was elsewhere.

3) Saxon Curls
65 x 8
75 x 8 Holy thumb pump!

4) Reverse Bend - Singles
gr8 - 2 hits 42'
gr8 - 2 hits 40'

I tried out my new Vulcan knee sleeves and Vulcan pants and really like them, especially the sleeves. Nice stuff and relatively cheap.

Reversing gr8 bolts is getting pretty easy

531 Squat, Blob and Saxon Bar

August 19, 2011
531 Squat, Blob and Saxon Bar

1a) SSB Squat
65 x 5, 5,
115 x 3
155 x 3
205 x 2
265 x 5
300 x 3
335 x 2
365 x 1
395 x 1
405 x 1

1b) Wide Pinch
L40EW x 5/5, 5/5 HW x 5/4
L45EW x 3/3, 3/2, 3/2+A
50# Blob x A5/A5, A5/A5, A5/A5, A5/A5

2a) SSB Stiff Leg GM's
155 x 10
175 x 10, 10

2b) Saxon Bar Pulls
175 x 3
185 x 4, 3+1, 4 to 165 x 5

3) Sledge Levers
12 x 3/2, 1/1
14 x 1/A, 1/-
16 x F/-

Can't believe how much my sledge strength has gone down. I guess not training it consistently in a year will do that lol.

Going Ruskie

I think this week will be the last of 531 for a bit. I've been on it since February and am feeling like a change and want to get my bench moving again. It's been stalled for to frigging long.

I'm going to give the 9 week Russian bench, squat and deadlift cycle a go. Interested on hearing thoughts on assistance work if you guys have some opinions.

531 Bench, Saxon 2HP and Gripper

August 17, 2011
531 Bench, Saxon 2HP and Gripper

Noon Workout
Vulcan w/Wasp Spring - 3/4" Block Set
Went back to the wasp to make the set harder.
L6 singles to L10 x 2

My bicep and such in my left arm got severely aggrevated from the setting so I terminated the set, kept the sleeves on and had some ibu.

Regular Workout
1) Bench Press - Wore Single Convicts to keep the bicep under control
45 x 10, 10
135 x 5
210 x 5
235 x 3
265 x 5 (309) Pissed! I wanted 6
210 x 11

2a) Bench Press
175 x 10, 10, 10, 10

2b) DB Rows
162 x 6/6, 6/6, 6/6, 6/6
My last 2 sets I set the DB on the floor to take tension off between reps. I felt them even more in my lats and think I'll do them that way for a while at least.

2c) Saxon Bar 2HP Pulls
155 x 5
175 x 3
185 x 1 and a half
200 x 1
210 x Almost :D

Saxon Bar 200#

Saxon and a Shoe

Well I played with my Saxon bar during lunch doing some sumo deads. Loaded up with 155# I did a bunch of singles, 2-3 sets of 3 then a set of 4. I think I'm going to like this bar :)
I also wanted to see how I am at horseshoes at the moment so I grabbed a SCF L2 rimmed. I don't think I've even tried a shoe this year. Well I kinked it open with one hit and it felt very strong. Swept it to about 160' fast and easy then stuck. Same damn place as always. Hope Jedd & Mikes DVD helps me past that. I know I can kink way bigger shoes but that crush is killing me.

545 Deadlift Fail for Critique

531 Deads and Reverse Bend

August 15, 2011
531 Deads and Reverse Bend

1) CV Deadlift
135 DO x 5
225 DO x 2
315 DO x 1
365 AG x 5 Tried a belt. Nope. Still don't like it for deads.
415 AG x 3
460 AG x 1
495 AG x 1
545 AG x Fail above the knees
535 AG x Fail above the knees
525 AG x Fail above the knees

I did to many stupid things here. I was feeling bloated, took way to big of a jump to my PR set and probably should've just gone for 3 reps at 495 again. I foresee a bunch of Dimels and swings in my future :D

2) Reverse bend in Singles
IM Red Nail - 41' in 4 hits. I think it was 4 maybe 5. Less than a minute though. PR!
Video: [url]http://youtu.be/ICjRmtTMm_g[/url]

3) Dimel Deads with the Axle - DO
231 x 10, 10 I wanted to do more of these but my heart wasn't in it at this point.

4) One Hand Axle Deads
173 x A/A, A/A, Negs

IM Red Nail Reverse Bent to 40'

Week 2 Classic Strongman Feats Tournament Results

Saxon Bar

Aaron Corcorran is one of the strongest grip athletes out there and he built a bar given the honorary title "Saxon Bar" after the legendary strongman Arthur Saxon.
Here is my rendition of the bar.
Thanks Aaron!

531 Seated BB Shoulder Press, 2HP and Offset DB Rows

August 12, 2011
531 Seated BB Shoulder Press, 2HP and Offset DB Rows

1a) Seated BB Shoulder Press
45 x 5
95 x 3
145 x 5
165 x 3
185 x 3 (203)
145 x 10

1b) 2HP @ 54mm Euro
107 x 3
127 x 3
147 x 3
157 x 3
167 x 3, 3, 3, 3, 4 to 132 x 8

2a) Seated DB Shoulder Press
55 x 10, 10, 10, 10

2b) Napalm's Nightmare Tricep Band Pressdowns
Avr. 3x Choke x 15
Avr. 4x Choke x 15, 15
Avr. Basket x 15

3a) 2-3/8" Offset DB Rows - Slow w/lots of lat contraction
82 x 6/6, 6/6 - Holy crap my thumbs are SWOLE!! Hahaha!

3b) Band Pulldowns - Kneeling
Basket Avr x 15, 13

This seated crap is starting to suck balls! I just can't feel the weight and tension right. I'd be repping my max weight seated not to bad, seated, I've got nothing  :(

Everything from my lats up and over my shoulders to my fingertips is bigtime pooped. I did my job  :)

Diesel Crew StrongMan Challenge #2 Card Tearing - Bikes Halved

Diesel Crew StrongMan Challenge #2 Card Tearing - Quartered Dollar Store #2

Diesel Crew StrongMan Challenge #2 Card Tearing - Quartered Dollar Store

555 Squat and Vulcan

August 10, 2011
555 Squat and Vulcan

1a) SSB Squat
65 x 5
115 x 5
155 x 5
205 x 2
230 x 5
265 x 5
300 x 5 Just couldn't get into it. 300 felt heavy so I just stopped at the 5. Little sleep last night and not a lot of food today plus a few hours driving. Just couldn't get revved up.

1b) Vulcan - Black - 3/4" Block Set, Jedd's modded PK Routine
L12 right, 10 reps
L12 left, 10 reps - PR @ 12

2) Oly Bar Back Squat
205 x 5, 5 Getting my shoulders, wrists, etc. used to it again. Got in position good but my elbow was just to tweaky.

3) Elbows out Tricep Presses/Skullcrushers
25# x 30
25# + Grip4orce Stiff x 25, 25 These felt great for my elbows and forearms. I think I need to keep up a steady diet of tricep work for a while.

555 Bench Press, 2HP

August 7, 2011
555 Bench Press, 2HP

1) Bench Press
45 x 5, 5
135 x 5
185 x 5
210 x 5
235 x 10 (313)
185 x 15

2a) JM Press
95 x 10
115 x 10
135 x 10
155 x 10

2b) DB Row
162 x 6/6, 6/6, 6/6

2c) 2HP @ 54mm Euro
107 x 3
127 x 3
147 x 3
157 x 3
167 x 2, 3, 3, 3 to 132 x 11

3) Reverse Bend in Singles
FBBC 6" x 1/4" Square - 20'

Felt good. Finally moved the bench up a bit again, dumbbell rows were feeling really strong and the 2HP felt great, especially the last set at 167.

I should've left the bending alone. Elbow was feeling a little tweaky and doing the lat/chest work I think sapped some power. Best to leave for deadlift and squat days I think.

Axle Deads for Reps Note

Just thought I'd make a quick mention here on something that seems to have really hit my forearms. Yesterday when I was doing my double overhand axle deads I made a point of stopping each rep about 2" from the floor and reversing it quickly. I kept the overall volume down as I had some bending to get done for the Diesel Crew Weekly Challenge but my flexors still got a pretty good workout. I think the time under tension plus the overload from the quick reversal is what hit them nice and hard.

Week 1 Results

555 Deads, Axle and Reverse Bending

August 5, 2011
555 Deads, Axle and Reverse Bending

1a) CV Deads
135 DO x 5
225 DO x 5
315 DO x 5
365 AG x 5
415 AG x 5 Stopped at 5 so I'd have some gas for the bending

1b) Standing Band Crunches
Average x 15, 15

2) Reverse in Single Suede
6" x 5/16" HRS - Blew through it

3) DO Axle Sumo Deads - Stopped each rep 2" off of the floor
213 x 10, 10

4) Reverse in Single Suede
Red Nail - 4' to 27' in 2 hits

Red freaking gets crushed next time we meet up!!!

Second crack at a red reverse; 27' in a couple of hits

Reverse 6" x 5/16" HRS

Progress on the Red Nail Reverse Bend

555 Seated Press, Wide Pinch & Reverse Bending

August 3, 2011
555 Seated Press, Wide Pinch & Reverse Bending

1a) Seated BB Press
45 x 5
95 x 5
125 x 5
145 x 5
165 x 8 (209)
125 x 13

1b) Band Pulldowns
Average x 15, 15, 15, 15, 15

2a) Seated BB Press
115 x 10, 10, 10, 10, 10

2b) Wide Pinch
L50 x A/A, A/A
50# Hex x A/A

4" HSS Trainer
61.4 x 1/1
64 x 1/1
66.4 x 1/2"
68 x 4"/-

3) Reverse Bending
6" x 5/16" - Wobble. Felt like CRS but it's unidentified.
Red Nail - Decent Wobble. If it was squat day or a non-core day I might have gotten it. Almost had a good ol' brown out hahaha  :lol:

6 x 5/16"







Red

66.4# Wide Pinch on HSS Trainer

333 Squat, Pinch and Reverse Bend

August 1, 2011
333 Squat, Pinch and Reverse Bend

1a) SSB Squat
65 x 5, 5
155 x 5
245 x 3
280 x 3
315 x 9 (409)

1b) Wide Pinch
L40 x 5/5
L45 x 5/3, 5/4
L50 x A/A
Blob x A/A, A/A

2a) Oly Bar Squat
225 x 5, 5, 5

2b) 2HP @ 54mm Euro
107 x 3
127 x 3
147 x 3
162 x 3, 4, 4 to 127 x 12

2c) Crunches
BW x 20, 20, 20

3) Reverse Bend in Singles
gr8 to 40' PR

Man, squats felt awesome! I think I was good for maybe 2 more but I was feeling a bit light headed so I terminated the set. Holy frickin' cardio! Hahaha!

I went back to the Oly. bar for my assistance squats and man my shoulders and wrists aren't up to it. They've lost a lot of flexibility. I'll have to keep that regular bar in for a while to make sure I don't lose all of my flexibility in them.

Two hand pinch felt really strong and I'll be upping the weight again.

Stoked with killing the gr8. I took some of Jedd's suggestions to heart and I think they helped push me a bit further. Thanks bud.

DieselCrew.com Grip Strength Challenge -- Classic Strongman