usplabs sponsored strongman: nick keough's training log

[strongman-nick]

One of my training partners carlos came up to golds tonight. He is 17 and one strong, intelligent lifter for his age. We both push each other to our limits.

deadlifts 3 rep day. (70%) 425 3x (80%) 475 3x, (90%) 535 4x. two of the reps were hitched. Had an epic last rep.

front squats. 225 2x10. Carlos was doing work sets on front squats so I hopped in the action. He worked up to a nice 285 for 8x.

revers hypers 3 plates 2x12

hyper extensions 3x12.

Epic prowler session. The prowler is the best conditioning piece of equipment. Carlos and I broke it outside and did revolutions around the parking lot on the low handles. Did six sets of 300ft+.

Took me a half hour to recover.

did some gravity boots. 8 crunches.

out. Events are going to be axle press. farmers, and stones most likely.

[strongman-nick]

Axle clean and press each: 215 3x. bad set. missed some cleans. bar was slipping. 215 5x. one time cleaned 3 of the 5.

1 clean. 265 4x. had more in me. tried to clean it again but not happening.
265 7x big pr. had a nice rhythm going. got my push jerk back.

heres the video to the axle press: YouTube - Nick Keough 265 axle 7x

farmers.

210 2x200ft. Felt a little slow but good grip endurance work which I need.

235 2x170ft. Last set was a grinder. a good 100ft the handles were in my fingers.

here is the first set of farmers: YouTube - Nick Keough 235 farmers long distance

Stone over the bar: 275 2x. 300 2x1. 3 miss loads in between. back was shot had no hip power.

out. The axle press was a great overhead pr. farmers felt good going long distance I need grip endurance work. Stones were horrendous.

Most likely going to incline bench tuesday, squat light and dl assistance wednesday, and events look like some overhead not sure yet, heavy farmers (this time I mean it), chain yoke, keg load/stone load.

[strongman-nick]

uppers 11/10/09

incline 225 2x10, 4x.

super sets

chain dips +40lbs 2x5, 8x, bw 8x.
and
dumbell curl 3x5

pec flys 2x10
and
pullups 8x, 10x.

stepmill 20 minutes.

Little bit of a cram session. got my lifting done in 25 minutes. did not feel too strong on the incline but got a good overall upper body pump.

11/11/09 lowers

cleans 225 3x5.

wide stance backsquat: 325 5x. this felt like crap. belt on 375 5x. 415 6x.

vertical leg press 2x10.

kb swings 2x5 each hand.

gravity boot crunches 8x.

out. this was another crammed session. only had 50 minutes to get this done.

going to do some upper back stuff tomorrow and events look like heavy farmers, chain yoke, stone/keg load.

[strongman-nick]

barbell row: 225 10x, mixed grip 315 10x, 12x.

Got to get out of the habit of doing things mixed grip. my pronated right hand is weak from pulling mixed grip for so long. I did not want it to limit my row though.

dumbell row drop sets 125 12x each side, 105 10x each side, 80lb 15x each side.

lat pull down 2x8.

abs: gravity boot crunches side and front.

isometrics: side planks and upright hold. 1 minute each position.

track workout: went from golds to my schools track.

9 sprints=1 mile. did handstand pushups in between sets of sprints. went 8x5x, then did 10 to make it 50.

The cardio felt really strong tonight. the powerfull jack3d combo is no joke. really felt like I had good endurance.

Been backing off my weekday workouts. Still training hard increasing the volume and making the load slightly lighter. I just want to hit big weights on my strongman saturday training days. I am still going to pull heavy next week though. going to work up to 95% of my deadlift max.

Events for saturday look like this: keg press, heavy farmer, chain yoke moderate weight, stone load/keg load. Will get some good footage and pics....

[THE BRUTE]

good work bro!
TB

[strongman-nick]

Had a good crew out today. some good weights flying around.

one arm dumbell 1 clean 110 8x each arm. 130 3x right, 2x left.

chain yoke. 440 2x50ft, 530 1x25ft, 1x20ft. Was having alot of trouble controlling this. Derek Poundstone really helped me out with technique. He is so patient and helpful to all lifters.

Now I got the groove. 530 1x50ft, 580 1x50ft. Both were solid sets. The thing with chain yoke is patience. Alot of strongman is brute strength but this you gotta be patient. The chains swing alot and it is hard to steady em. If you watch my vids carefully I dont get to speed until 20ft or so.

here is the 530 chain yoke:
YouTube - 530 chain yoke

580 chain yoke
YouTube - Nick Keough 580 chain yoke

stones over 55inch yoke. 240 2x, 285 1x. tried for a couple more but my back flared up big time. doubled up on some super cissus rx post workout.

Great event day. really confident with the chain yoke at the next show.

Thanks for the props kurt. good to see you on the boards.

[strongman-nick]

11/17/09

strict barbell overhead press 185,195,205,205 all for 5x. 225 3x.

barbell curl 2x10.

weighted dips +45 5x, +90 5x,6x. drop to bw 12x.

military pullups 3x8

cable crossovers 2x10

cable crucifix hold 200lb stack for a minute.

20 minutes on the stepmill.

11/18/09

deadlifts work sets 445 5x, 505 3x, 565 1x. decent pull. 605 attempt. most ridiculous looking attempt. tried to double hitch it.

here is my 565 pull. .
YouTube - Nick Keough 565 deadlift.AVI

this was the most absurd double hitch attempt. came close to locking it out.
YouTube - Nick Keough 605 attempt.AVI

zercher rack squat 225 10x, 315 2x10.

leg press 5 plates 3x10

hypers 3x10

gravity boot crunches 10x. hung for a minute.

out. frustrated about the deadlift attempt. would have rather not gotten that close.

[strongman-nick]

11/19
dumbell row 130 10x each arm, 140 10x, 8x each arm.

super setted with handstand pushups 3x6, 8x.

dizenzo row 3x10

wide grip pullup 3x5.

step mill interval stuff.

hung with my gravity boots and did some foam roller.

event training looks like axle or odd object press, farmers, light yoke, light stone load/ keg load.

[strongman-nick]

started off with log. was not 100% today.

log 225 2x5. felt ok trying to push jerk the log rather than push press it.

250 bad sets. 1x, 2x. went from push jerking it to trying to strict press it.

260 farmers 250 keg run medley

2x 70ft each. got the vid of my second set. YouTube - Nick Keough 260 farmers 250 keg medley.AVI

yoke 2x60ft at 700lbs.

out. gotta revaluate my training. was really under recovered. might skip that thursday back day next week. For the past two weeks I have been playing flag football monday, uppers tuesday, lowers wednesday, back thursday, so been training/playing flag 4 days straight before events.

Going for a max dead did not help either. We all have to get bad days in. just gotta learn from it and move on.

[BigBrianprimalpower]

thanks for the feedback bro. Hopefully I will see you at a comp sometime.