Luke Whippo's strongman/strengthendurance/oddlifting journal

luke.w · 13-May-04, 08:23 AM

Hello, I've decided to post some of my workouts, when I can.
This is my workout on wensday 5/12/04 I weighed 182lbs. today I set up a carrying event in my backyard it was close to 90 degrees outside. My upper back and traps were pretty sore from tuesdays workout I did a set of long distance farmers walks with 145lbs. in each arm (torture on the traps and hands) I also never wear any aids,belts,wraps even in contest I lift 100% raw. Then I loaded the farmers to 205lbs. each arm and walked a shorter distance about 200 feet with 2 turns(making the turns are very hard)
then I dropped back down to 145 ea. arm for long distance.
On wensday I set 4 sandbags under my deck and put an empty pallet 120ft. last week it was 100ft. The weight of the bags were 100,125,150,and175lbs.
I carried the 100 first jogged back 125 jogged back 150 walked at first then jogged back (my breathing was getting heavy) then got the 175 it took less than 90sec. I didn't shoulder any of them I carried them in front of my body and did a slight run. I rested for 5-6mins. then carried them back in the same fashion.The next time I do this I will ad a 5th bag (200lbs.) and train for 50ft. and go a little further each time I will post when I get 5 bags for 120ft.
I felt great when I was finnished.

luke.w · 14-May-04, 08:17 AM

Thursday 5/13/04
I decided to go to the gym today it's next door to my job plus I don't have a powerrack at my house I'm going to do some back squats and some lockouts
my traps are still a little sore from tuesdays workout. I started out with some rockbottom below parallel squats, now I don't push myself on squats anymore because I only squat once every few weeks and sometimes I'll go a month without squatting so if I push myself too much my legs will be so sore that I will not be able to do event training for at least 2 days and there is no squat event in my next contest so I'm not worried about it. The last time I squated was 4/26/04 and I'm going to add 5lbs. to my workout. I did 1 set rockbottom with 245lbs. for 4 easy reps. Then I did some squats starting from the bottom position I put the catcher pins in the 7th hole in the rack which is parallel I loaded 260lbs. got in the bottom position and easily lifted it and added 2 reps I did 1 more set just like that.Then I moved the pins to the 11th hole in the rack thats probally a little higher than a half squat I started these from the bottom also I did 2 sets of 420lbs. for 3 reps,very easy. It's time for lockouts now I set the pins on the 13th hole and loaded the bar to 710lbs. I locked it out and held it for 30sec. this builds good stable strength for the yolk walk I did 2 more holds for 30sec. each. The workout took about 40 mins.I will probally have a little sorness in my glutes but that's it, I'll rest fri. go out for some drinks and train hard sat.

luke.w · 17-May-04, 10:51 AM

Saturday 5/15/04
Me and Dan C. decided to go to Mike F.'s house which is about 30mins away because he's got a lifting platform in his basement and bumperplates and Dan wanted to do some olympic lifting as for me I just wanted to flip his 750lbs. tire. My tire is just under 600 and bald and I tied 25lbs. bags all around it and I can flip it very easily like 10 flips in 1min. but the contest tire is 700 with good tread (which I think makes it harder) and I only got 4 flips in the 90sec. time limit Mike said after practicing with his tire he got much better at the contest tire. While they where inside weightlifting I was outside flipping. His tire is heavier than 700 because I struggled with every flip I couldn't do more than 3 flips at a time so I did sets of 3 I don't even know how many sets I did but I was drenchted in sweat. It started to thunderstorm so I had to stop with the tire. They were just about done lifting so we all did some gripwork. We started with platepinching I pinched 4 10lbs. plates and lifted them with each hand I failed 5 10's so I lifted them with 2 hands and held them with 1 hand for like 1or2 sec. and I did some platecurls with the 25lbs. plate 1set 5reps. each hand then we bent some bolts Mike handed Dan the 6in. 1/4 20bolt Dan bent it in a few mins. then bent 2 more in half the time Me and Mike couldn't even put a dent in it. Then we did a first time lift for me It was an overhead press in the squat position what you do is clean the bar then drop in the frontsquat and press while still in the hole now Mike and Dan weigh around 250lbs. and they did some reps with 135lbs. I tried 135lbs. 3 times I failed the first 2 tries and got the bar to my forehead the 3rd time. On sunday I rested my biceps, forearms, and lowback were pretty sore.

**jgriffith** · 17-May-04, 11:01 AM

Nice workouts man, I dont think I'd ever do that strongman stuff but its awesome to read and watch. That exercise youre talking about there is a push press I believe, 135 is pretty heavy, but that hits the delts hard. That tire flip seems intense, 700lbs is insane, how much of that do you think you actually have to lift to flip over???

luke.w · 17-May-04, 01:30 PM

Thanks, I would say that the first lift from the ground feels like 400lbs.dead but when the tire is higher off the ground for the actual flip it feels heavier.I'm trying to work on more explosivness instead of just muscling it. I know a young guy about 20 years old 200lbs. and by using technique he makes that 700lbs. tire look like a toy,it blows my mind.

luke.w · 24-May-04, 01:53 PM

This weekends workouts
Saturday 5/22/04 I trained by myself nobody could make it down but Dan said he'd be coming over on Sunday so I did a yoke walk first off I train heavy yoke on the pavement so I have to do them in front of my house so I do a lite yoke run from the back to the front of my house which is a long distance when carrying weight I always add a little weight each time too months ago I started with no extra weight on the yolk which is 150lb sat. I did 250lb I did 2 warm ups 450lb then 470lb then did my working sets 570lb for 2 sets 75 feet ea. that distance is a PR. I stripped the yoke back down to 250lb and carried it around back and I moved much faster with it this time.
Sunday 5/23/04 Dan and Jose came down Jose is just staring to workout us 3 have all grown up together I told Dan to bring his pulling harness over because I just got my 2"rope 100' so we are going to do duplicate the truck- pull unfortinatly there is no truckpull my next contest,I'm dying to pull a truck. We tied the rope at the bottom of a big tree and hooked my sled to the harness and then you just lean forward and pull arm over arm and drive with the legs. We had no idea what weight to use since it was new to us plus when your dragging in dry grass and theres alot of little bumps it is much much harder than concrete and theres no tires on a sled so its tough on the body. Jose did 235lb and it was tough for him Dan did 325 and tore it up but said it was a workout so I stayed at 325 and did it and told Dan to wrap the other end of the rope around his waist so I could bring it back I started pulling it back it started to get very tough now I lost footing about half way and fell to my knees I was wined at this point I looked at Dan and shook my head no no he started yelling for me to get my ass up and finish I stood took a couple of deep breaths and finished I a few min. to recover and I thought that I might lose my lunch but I didn't and after I recoved I felt so high. That was all I did for the day and I used every muscle in the body. If I were a trainer I would definately have my clients do some sort of drag backwards or forwards every so often I think they benifit anyone a football player, bodybuilder, or just someone trying to get in shape its great strength and cardio at the same time and it takes only mins. and your not even sore the next day yet you get a hard ass burn in your quads on a backwards drag.

abarlament · 24-May-04, 11:40 PM

Westside places lots of emphasis on pulling sleds for GPP, it sounds like fun!

luke.w · 26-May-04, 01:25 PM

Tuesday, 5/25/04
Dan came over and he wanted to do some axle presses I have a 2"thickbar that weighs 75lb and two 35lb tires that go on the ends, thats why it's called the axle press.This has been my 9th day in a row that I've worked out. I started with some sandbag presses I got the 175lb bag on top of my head and pressed it, thats only the third time that I've attemped it and the second time that I've pressed it and thats the easiest it's felt yet. Then I cleaned my 200lb bag to my chest and got it about eye level thats the first time I've ever tried that, I remeber 1 year ago I had a very hard time even picking up a 200lb bag and my deadlift was 420lb for a 1 rep max thats how tough those bags are. Then me and Dan went to the axle and we decided to focus more on the technique of the jerk so we kept the weight at 145lb which is the thickbar and the two tires and did singles but it was I go you go with no rest inbetween, so I would clean and jerk the weight, drop it then Dan would do it then me again. We didn't keep track of the sets (we should have) but I know that I've never put 145lb over my head that many times. I started to get pains shooting through my shoulders and forearms and I told Dan that I think I should stop (it was from all the cleans,it seemed I was getting tired from them because my jerk was getting easier each set), oh then I decided to clean the 200lb bag again and got it eye level again, now my arms were hurting so I called it a day. I feel fine today and will probally do a little something today,but I'm not sure what yet.

luke.w · 02-Jun-04, 01:45 PM

friday 5/28/04
I have been training for 11 days so I was going to rest,but a girl that I used to date whom I'm good friends with now needed a washer and dryer moved from her sisters house to her apt. so I carried them myself and got a good,fun workout I couldn't even reach around them I just squezzed my arms and carried them up and down steps and I shouldered them just to show off alittle bit. We went to the outback steakhouse and she treated me to dinner.

saturday 5/29/04
yoke walk
2 sets 510lb for speed (felt fast)
1 set 610lb for short distance, PR
2 sets 510lb for speed

flipped my tire up a steep hill ( heaviest flipping I've done so far)

sunday 5/30/04
Pro strongman Mark Keshishian came down it was me,Mark,Dan,and Mark's friend from the gym. Mark is a great dude, I met him about a year ago.The first time I ever did event training was at his house. He's going to be competeing with 4 time WSM champ Magnus Ver Magnuson july 2nd and 3rd in Philly, thats pretty cool.
We started with conan's wheel we put 590lb on so with the carrier and the bar thats well over 600lb Thats a PR weight for me I carried it 1 full rotation and Mark said I made it look easy. Dan's youger brother and 5 of his friends came over there about 18-19 years old and we played tug-a-war us vs them. They out numbered us but we won, they gave us a fight though then we did hercules hold with 300lb on each side I held on for about 25sec., Dan got 30sec. then we finish with atlas stones Mark brought his 315lb and 350lb I finally loaded my 267lb stone (PR) then tried the 315lb but only budged it off the ground.

rested on monday my body was pretty beat up and sore I had some nice briuses on my forearms from the stones.

luke.w · 09-Jun-04, 09:07 AM

Tuesday, 6/08/04
I tried something differant today with my sled.
The field behind my house is apporx. 220ft. with a hill apporx. 150ft.
I want to work every little muscle that I possibly can in every angle that I can so what I did was I dragged my sled behind me, but insted of leaning forward I wanted to walk as upright as I could. I started the drag in the middle of the field and loaded 100lb in my sled in order to keep my body from leaning forward I had to really flex my chest and my lats out as I was dragging, so it looked like I was walking like a badass. I walked the 100' and then walked sideways for 200' dragged the sled behind me in the upright walk back for 200' then switched sides and walked the sled sideways for 200' dragging sidways and upright worked my hips and legs in differant way. It didn't get me winded but I was sweating hard and feeling the burn in my hips from all around. I will start doing these more and add very small poundages at a time and walk for longer distances maybe even up the hill.

luke.w · 10-Jun-04, 08:10 AM

Wensday 6/09/04
Sandbag workout
warmed up with sandbag cleans and presses 125lb 150lb
took 225lb bag lifted it from the ground and lapped it stood up and locked it out and held for 2sec. 6 reps with some breaths inbetween reps.
rested for a few mins then picked it up again and bearhugged it and walked 50ft turned and walked 50ft back (it was a little tough the bag is fat) then picked it back up to carry it in my house. Total workout time 30mins.

luke.w · 11-Jun-04, 09:51 AM

Thursday 6/10/04
Dan wanted to train the yoke today. Were less than 2 months away from Marylands Strongest Man. I'm up to 270lb on the yoke, carring it from the back to the front of my house, I would like to build up the strength to carry that thing to the front of the house with 500lb like its nothing. It would be great to carry 500+ on my back like it's nothing for a long distance and at a bodyweight of under 200lb. I figure in order to do this I'll have to carry it several times a week and only add 2 1/2-5lb eveytime, so I'll see when I can work that in. I decided that I'm only doing heavy lockouts with the yoke today. I'm getting nervous about doing them in the gym because I've been bending the hell out of their bars I figure it's safer to do them with the yoke
Dan did some great walks with 670lb thats 40lb under his contest weight.
my lockouts were PRs:
740lb set 1 held on my back for 30sec.
set 2 held on my back for 45sec. piece of cake wasn't too hard
( I'm on the road to a 1,000lb lockout )
I then stripped the yoke backdown to 270lb and carried it around back.
I weighed in today at 180.5lb

abarlament · 11-Jun-04, 11:31 AM

Nice yoke work luke! 740 lbs on your back must be some kind of pain, keep that **** up!

luke.w · 11-Jun-04, 01:12 PM

thanks abarlament
yeah it's gotton to the point were I've gotten used to and enjoy the pain. new weight always hurts more but by concentrating on my breathing and counting the seconds myself it takes my mind off of the hurting.

luke.w · 15-Jun-04, 11:37 AM

Monday 6/14/04

practice for long distance yoke walk 275lb 250ft 1 drop 250ft back
too easy

backwards sled drags with total lb+ sled 260lb warm up run 150ft on decline
working set on incline 130ft nonstop/took a few breaths dragged 20ft the grass was getting long it made the drags tough my quads were burning up.

last exercise was front squat lockout holds with the yoke I have always did these in the gym it's my first time with the yoke.
I hold the bar olimpic style with elbows striaght ang high the crossbar on my yoke is approx.2" dia. 2 sets at PR weight 345lb 30sec hold
345lb 40sec hold that was a little tough. total worout time 45mins.