abar's Strongman contest training

[abarlament]

Under control. I'm not just dropping it, but I'm not lowering it down for 5 seconds or whatever. I was cranking em out. It was pretty heavy. Next lower body endurance day, I'll try for 20!

[luke.w]

Originally Posted by abarlament

If anyone knows how I would go about filling a keg with water, please PM me or somethign.

To get the stem out take a thin screwdriver and pop the thin ring out from around the ball. the stem should be able to turn and you have to line up the keyway to pull it out. buy a plug I got them with a thumbscrew that expands when you twist it so you can always take it off to add or take out the water or sand being useed in the keg

[abarlament]

Thursday July 29

Tire flipping + pushups
60ft + 10 x3

Came home, did some clean and presses with my empty keg to get used to how it feels. That tire is evil, but I like it... I got some pics check em out www.picturetrail.com/abarlament

[DaRkAnGel]

16 reps at 275? Holy **** man that's gotta hurt.

[abarlament]

My ass was extremely sore today. The tire flips got some blood flowing down there so it's not too bad. When I bend over my glutes get a real nice stretch in them.

This whole post is dripping with gay innuendo, so don't bother with the cliche remarks, we all know it but I'm gonna let it stand anyways.

[luke.w]

Hey Abar. I read your post on NASS and you might want to start using the keg with water for these reasons when the water is swooshing in the keg your stabilizers play a huge roll in controlling that so you will build awsome stabilizer strength. If the keg of water is too light approx. 165lbs. but believe me it feels alot heavier use sand and water so you still have some swooshing in there. remember the swooshing of the water can be a good thing. Just something for you too think about!

[abarlament]

That's true. I'm gonna try both, probably start with water because I don't have any sand now. But, I think the sand would get me more ready for the log, because the log doesn't slosh around. But water would make the log feel easier for hte same reason..... decisions decisions

What's your name over htere?

[abarlament]

July 30

Power Snatch + OHSquat
115 1x3
135 1x2
145 1x2
135 1+1 x1

18" DL
135 1x4
225 1x4
315 1x3
385 1x8
405 1x4
425 1x1

Push Press
135 2x4

CG Bench + chains
135 1x8
205 1x4
135 1x4
155 1x8

went out side, flipped the tire 90 ft with one of my disciples.

As far as diet, I'm carb loading today.

[luke.w]

Originally Posted by abarlament

That's true. I'm gonna try both, probably start with water because I don't have any sand now. But, I think the sand would get me more ready for the log, because the log doesn't slosh around. But water would make the log feel easier for hte same reason..... decisions decisions

What's your name over htere?

Yeah the sand will give you a stronger clean anyway that's why sand and water might be the best. You get the best of both!

I haven't even registered on the NASS forum yet. I'm Luke Whippo or LukeW on every forum that I am on.

[abarlament]

Sunday August 1

Keg press
90 lb 3x3
90 lb 1x14

Sled drag
200 lb 1x50ft (forwards) +50ft bearcrawl
200lb 1x50ft (backwards) + 10 pushups
200lb 1x50ft (backwards rowing) + 10 pushups

1 gasser

A really fun workout today, what with the keg and the sled. That sled is damn hard to pull on grass, specially when it's weighing 200 lbs! We got er done though. Keg pressing is getting better, I'm learning the technique. What I do is clean it up, kinda rack it on my shoulders with my head way back, and it resting up against my chin. Then the press after the water has mostly calmed down. pics are at www.picturetrail.com/abarlament under aug1.

[laura817]

Pictures are looking good, Abarlament! I have read quite a bit on the Westside training. Maybe one of these I will venture along that way to build more strength.

[DaRkAnGel]

Originally Posted by laura817

Pictures are looking good, Abarlament! I have read quite a bit on the Westside training. Maybe one of these I will venture along that way to build more strength.

Abar actually does something quite different from westside or am i confused? O well . Westside is pretty good for strength but i can't stand not squating and deadlifting in the same week.

Abar: Nice going man i like the close grips by the way, what do the chains weigh?

[abarlament]

August 3

Rack Extensions (see Gary Valentine thread)
started with 135 then just added 45 lb plates. Kinda lost the shrug at the end, and the extension up to the toes started getting shorter and shorter, but I was eventually using 585 lbs (6 plates a side). I only with my 18" deadlift was that easy (I don't like starting at the kneecaps).

Front Squat
135 1x3
205 3x2 (30" rest)

Db Hammer curls
35 2x10 each, 1x7 each

Forearm curls
95 3x8

Keg clean and press
3x5

Good workout today. Everything was really short (I think I was in there about 30' or so). Then watched the guys do their football, cam ehome and did the keg. I'm getting better on the keg, I think I have a better keg clean than barbell clean!

[abarlament]

DarkAngel, I'm not sure how much the chains weigh. Not a lot (not 100+ lbs)

[abarlament]

August 7 AM

Practiced with the football team, then flipped the tire 4x50ft. My friend timed 3 of them, they were in 20", 24", and 34".