usplabs sponsored strongman: nick keough's training log

[snagency]

did a show in your back yard huh?
wow..I assume with those events, you're not landscaped back there..turf would take a hella hit!

[strongman-nick]

Originally Posted by snagency

did a show in your back yard huh?
wow..I assume with those events, you're not landscaped back there..turf would take a hella hit!

yo snag,

I did not mean backyard literally. the contest was at the southington YMCA in CT which is 10 minutes away. I consider that "in my back yard".

I should have the vids from the contest up this weekend.

[snagency]

lol.. that was funny.

[strongman-nick]

was a solid crew today. josh was there early, wesley, steve d., jaimy, carlos, and derek was there today.

natural log. about 240lbs. clean and press each rep. 6x. vipered 4 of them. 1 clean and press 6x.

yoke 500lbs 100ft. felt like 700. back is killing me.
700lbs: got 80ft then the plates fell off. did another 20ft after putting them back on. this set was really slow. lower back shot.

farmers. 270 3x50ft. last set was the best. I added a keg carry after the first set was brutal. could barely do the keg.

arm over arm pull. 400lb sled for 50ft. felt pretty good.

Keeping it light next week. Lowers session is going to be really light next week to recover.

Going to get up the vids from last week and a vid from today soon.

[strongman-nick]

Southington YMCA contest vids

260 log press YouTube - Nick Keough - 260 12" log x 3

650 tire flip YouTube - Nick Keough - 650lb Tire Flip

natural log press today: YouTube - usplab1strongman's Channel

[strongman-nick]

incline barbell bench
205 5x, 245 5x, 275 5x.

rack overhead lockouts. set the axle bar at forehead height.
115 10x, 170 10x, 210 8x.

dips 3x10

pullups 3x8.

[strongman-nick]

Here is my usplabs stack currently.

I am doing powerful at bed time and preworkout. I am taking 2 super cissus and 2 prime with three of my meals. I felt so pumped going to the gym tonight. When I got the tingles from the Jack3d I knew it was time to throw down.....

Here is what I did tonight. I did a semi deload night. I have been following jim wendlers 5/3/1 for my backsquat and floor deadlift. For those not familiar its based off of perentages. you hit 3x5 the first week, 3x3 the second, and 5x, 3x, 1x the third week at different percentages.

I have been experimenting with the close stance squat. last week I hit close stance deep squats and they felt great. So I decided to hit front squats tonight.

Here is the workout.
Front squat 225 10x, 275 5x. both of these sets felt easy.

315 5x. here is the video. YouTube - Nick Keough front squatting

towards the end of the set I start letting my elbows drop. this caused my bailout at the 6th rep.

RDL's 315 10x, 365 10x.

vertical leg press 2x10

reverse hyper 2x10.

Went to my school to do a track workout after golds lifting session. here is what I did. I did handstand pushups in between sets.

5x200 meter sprints. 45-60sec breaks.

handstand pushups 4x5, 6x.

Feel like my cardio is getting up to speed. Cardio is overlooked by many strongmen but to do walking events like the farmers carry or yoke or other medley events or tire flip conditioning is crucial.

Had a really good session tonight. 365 front squat is reasonably attainable and a 405 front squat would be solid.

Rest of the week looks like this. might do light back session tomorrow and events look like this. heavy farmers, light yoke, one arm dumbell press, and stone loading out.

[strongman-nick]

10/29/09

t bar rows. work sets: 4 plates, 5 plates, 6 plates for 10x. Had a little body english on the last set.

barbell shrugs 405 10x, 495 10x, 585 4x, 315 40xish.

handstand pushups 5x, 8x, 6x, 5x.

dizenzo rows and lat pull down. 2x10 each.

stepmill 20 minutes.

out. Getting an extra upper body day is always good for me. I usually only go 3x a week training. gave me another chance to do some cardio. my conditioning is coming around.

big event day coming up. want to go really heavy on farmers. it will be epic......

[strongman-nick]

Big crew came out today. There was derek of course, Tom McClure is back he is a great pro, big time lw pro dave mihalov, Andy Malazzi another great 231, jay hurley, Wesley and two of his boys, Steve Dohoney, Steve B., and Justin C.

2 inch thick dumbell press.
130 2x left arm, 5x right arm. 150 2x right arm. 160 1x right arm. all of these big pr's.

Here is the 160 dumbell press.
YouTube - Nick Keough 160 thick dumbell

880 super series yoke. 1x50ft w/ one drop. 2x25ft w/ drops.

Here is the first set. vids are separate between picks.

YouTube - Nick Keough 880 yoke part 1

YouTube - Nick Keough 880 yoke part 2
object carry: 200 pound sandbag 2x100ft.

315 Husefell stone: 2x80ft.

1 set of a light medley. all 50ft. 200 keg, 200 sandbag, and 130 farmers.

Out. Not sure what next weeks training is going to be....

[strongman-nick]

11/3/09

A little beat up from playing flag football last night. still got a decent session in.

overhead press 225 4x5, 8x. It felt good doing some serious volume. Really worked on my pressing technique. I have been push pressing everything w/ small amount of leg drive. I got some good push jerks between the 28x I did.

dips 2x10

pullups 2x8.