Iceman's training log

[Paul Bunyan]

Looks like your workouts are going well. Do you take the axle out of the rack when doing reps or do you clean the bar and then do them? I really need to make an axle to dick around with.

PB

 

[Iceman1800]

I take it out of the rack. usually cleans are done seperately. You can make an axle cheap out of 1 1//2 inch stainless steel pipe from home depot.


gm's to parallel 135x5 185x5 225x5 275x3 315x2
t-bar rows 2platesx5 3plx5 4plx5
lat pulldowns 3x10
db rows 125x8/7/7
hypers 3x10

 

[Iceman1800]

wed:
shoulder horn 3x10
grip work

thu:
axle cleans 130x3 150x3 170x2 180x1 190xmiss
2 1/2" db c&p 75x1/1 each hand
zercher sq 150x1 200x1 250x1 300x1 350x1
18" dl for 60 sec 475x7 weak
stone loads 225x7 singles
abs
rolling thunder up to 140# per hand

 

[Iceman1800]

sat:
bwt squats 3x10 working on flexibility
overhead sq bwt x5/5
front sq using clean grip 95x5/5
gripper 3x10

sun:
seated db press 15x20 35x15 45x15 60x10
2 1/2" db press 65x5/5
2" db right hand only 85x3

giant set:
1.steep incline b 135x10 155x10
2.sidelaterals 20x10 25x10
3.overhead tri ext 50x10 60x10
4. ez curls 2x10

front holds 30# x 30sec/30sec
skulls 65x10 85x10 95x10
100 rep ovrhd tri ext st @ 55# max reps til failure strip sets ending at 30# to reach 100 reps

mon:
axle deads 170x5 dbl overhand 260x1 dbl overhand 260x5 o/u grip 350x5
400x3 420x1 (grip failure)
shrugs snatch grip 315x10 365x10 415x10
lat pulldowns 3x10
hypers 3x10
db rows 100x20

 

[TRAPMANJOE]

nice log bro, think im gonna post my log also subd

 

[Iceman1800]

warm ups:
band obliques 3x20
mini band pull aparts 3x10
monster mini pressdowns 3x20
face pulls 3x15
gripper 3x10

core work:
2board b- 135x10 225x6 245x6 265x6 275x6
db b 75x10/10/10
incline b 185x5 205x5/5
military strict press 135x5 145x5 155x3
push press 175x2 185x2/2

asst stuff:
skulls superset w/side laterals 3x10
tri pressdowns s.s. w/ front raise 3x10
db rollbacks s.s. w/ rear laterals 3x10
wrist roller forw/reverse 2 sets
leg raises 15/15

 

[Iceman1800]

dl- 135x3 225x3 315x3 405x3 495x1 515x1
zerchers 225x3 275x3 315x1 365x1
gm's 135x3 185x3 225x3 275x3
db rows 115x10/10

 

[Iceman1800]

tues 30 min elliptical

wed:
rotator work, grip work

thu:
axle cleans 130x3 150x3 170x1 180x1 190xmiss/1
yoke runs 420x100' 14sec, 13sec 12sec
2" farmers120x200' 170x100' 210x100'
sled drag 250x100 300x100' 325x100'
stones 225x3/3

 

[Iceman1800]

sun:
strict press 145x5x5
push press 165x2 185x2 195x2 205x1 215-miss
power clean 150x3 160x3/3
front hold 15 seconds 35,45,55#

mon:
gm's 135x5 185x5 225x5 275x5/5
zerchers 225x3 275x3/3/3
lat pulldowns 3x10
db rows 100# x 18

tues:
b 135x10 185x5 225x5 275x5 315x1 325x1
db b 110x7/4
hammer incline 90x10 180x7 230x7 270x7
rear delt machine 3x10
seated o/h tricep machine 3x10 heavy
tricep pushdowns 3x10
standing abs 3 sets
30 min cardio

 

[Iceman1800]

Mon:
dl 135x5 225x3 315x2 405x1 495x1 515x1 525x1
dl off 6" box 405x1/1/1
dl 405x5
db row 110x15/10 per hand
lat pulldowns 3 sets heavy
hypers 3x10

 

[Iceman1800]

tues:
axle bench off pins 170x3 260x1 280x1 290x1
axle curls 3 sets
axle skulls 3 sets

thu:
log press 90x3/3 140x3 160x1 180x1 200x1
front hold for 15 sec: 35x1 45x1 55x1
zerchers off pins: 28"- 245x1 295x1 345x1
sled drag x 60' 250, 300, 350, 400
18" dl for 60 sec 425x12 reps
stone loads 225x3/3

 

[Iceman1800]

sun:
log cleans 90x3 140x3 190x2 210x1 220x1
axle cleans 130x3 150x3 170x3
axle push press 80x5 130x3 150x3 170x3 190x3
strict axle press 130x7/7
gripper crushes r-39 sec l-15 sec (somethings not right with my left hand, must be old age)

 

[Iceman1800]

Contest results

I did the Xenia Outback Challenge yesterday and had a great contest. It was alot of fun and met a bunch of great people.

I weighed in at 248 so I was in the HW class.
First event was a stone load onto a 55" rim mounted onto a pole. The first stone was a 208# and I hit the edge of the rim and it flew off to the side so I had to chase it down, roll it back onto the platform and reload it. I ended up loading the 208, 214, 225, 235, 255, and 265. The last stone was a 280 ann I got it to chest height but couldn't get that last couple inches over the top of the rim to load it.
http://www.youtube.com/watch?v=6Xv9VPuuoo8

Next event was the zercher carry. It was 400# loaded into barrels and had to be carried to steps of different levels and back down.
http://www.youtube.com/watch?v=3ucCtGvyocY

Next came the overhead medley which isn't my strong point yet. It will be by the time masters nationals rolls along.
The medley consisted of: 80lb DB, 126lb Atlas Stone, 175lb Axle, 200lb Log
I did ok on this, hit the axle off my head on the way up and saw a couple stars. The log took a bit of effort to press since my form was pathetic on this but I still presses it.

4th event was the car deadlift. I love to deadlift so I was waiting for this one. ended up with 16 reps.
http://www.youtube.com/watch?v=NyzvVwkzn04

final event was the front hold for time. Started at 35# and time was for 15 seconds. I made it to 65# for 13 seconds so I was out with that one.
http://www.youtube.com/watch?v=rw_XI7AD6QQ
__________________

 

[Iceman1800]

Contest in Mt Pleasant is tomorrow. I'm dropping from 247 to 231 to be in the LW class to qualify for masters nationals. I'm down to 235 right now, this really sucks....

 

[Iceman1800]

I competed in my 5th strongman contest this past Saturday. I came in 10th out of 12 in the open LW class and had a great time.

I weighed in Friday at 231 after being over 247 the day before so it was a fun day of sauna sitting and sweating.

The first event was a 60' farmers with 240# per hand folowed by a 60' sled pull with 600#. I came in last on this after falling over during the sled pull. The asphalt didn't provide much friction so the sled was a lot easier to pull than I expected and I fell over my own feet while running backwards. I don't have much speed anyway so I don't think I would have gone much faster even if I didn't fall but I still completed the entire medley in around 38 seconds.

Next event was a 10" log press with 210# for reps. I couldn't clean the log as it kept slipping back down my shirt. By the time I actually cleaned it, the log on my upper chest almost caused me to blackout. So I had to drop it before I fell over and ended with a zero on this event. No excuses, just need to get stronger on overhead stuff.

Third event was a 500# yoke for 80' which I did pretty good in. I finished in around 13 seconds or so, about middle of the group.

4th event was a 400" axle deadlift for reps. I ended up with 11 reps with my grip continuing to slip. The weight was light but my lack of conditioning and grip strength really showed on this event. My dl strength should have put me close to 20 reps with such a light weight.

Final event was the stone load. I was in 11th out of 12 at this point. The first stone was 240# to 56", then 260 to 54 then 280 to 52 which I got all three. The 4th stone was a 315# which I couldn't get my arms around it to even lap it. I did well enough to jump to 10th on this ad even though 10th isn't exactly impressive, I did qualify for masters nationals as a LW by competing in the open LW class and I really had a great time.

I have 11 weeks to get my conditioning up to par and my overhead strength past the school girl level

 

[Iceman1800]

sun:
shoulder stretches and shoulder traction w/band
scarecrows 3x10
shoulder horn 3x15

mon:
front sq-95x10/10 145x10/10
zerchers off 24" pin set 145x3 195x3/3/3
trap bar hold 310# x 46 sec
curls 3x10

tues:
log press 90x5/5 140x3 150x8 singles 2 min between reps
log press 120x12 reps in 60 sec
strict axle press 140x3 150x3 155x3/3/3
axle push press 170x3 180x3 185x2 (overhead stength fading lately)

3board bench 225x3 315x3/3
bench barx20 95x20 135x20
skulls 3x7
mini band presdowns 50/25/25
band obliques 20/20

wed:
30 min cardio

thu:
viking press 65x10 110x10 155x5 180x5 190x5/4
farmers walk 2" handles 120x180' 130x180' 140x180'
18" dl 245x1 335x1 425x1 515x1 535x1 (still can pull more off floor than 18")

fri:
wrist roller 3 sets forward/reverse
roman chair situps 3x10
30 min treadmill

sat: started using MUSCLESPEED today, like it
lat pulldowns overhand grip 100x10/10 150x7 170x5/5/5
lat pulldowns underhand grip 150x7/7/7

bent over rows 135x5 185x5 205x5/5

db rows 100x15/10/10
2" db rows 85x10/10

v-bar pulldowns 100x20/20

hammer curls 3x10
bb curls 2x7

strap holds 30# x 60 seconds each hand

standing abs 2x20

 

[Iceman1800]

sat pm 30 min cardio

sun:
strict axle press 80x5/5 130x3 140x3 150x3 160x3/3 165x2
axle push press 170x3 180x3 190x2
viking press 155x13x60sec 120x20x60sec
lockouts (forehead ht) 145x3 165x3 185x1 (hit 195x2 in april)

mon:
dl's using 25# plates up to 345x5 no belt, overhand grip
dl for 60 sec 365x12 (hit 9 in 1st 30 sec, need to get in shape)
hypers w/95# 5/5/5
http://www.youtube.com/watch?v=MAbELJt1cxE
rdl's 405x3/3/3
trap bar hold 380# x 39 sec

using MUSCLESPEED as a pre workout supp, like it so far

 

[Iceman1800]

mon pm 30 min cardio

tues:
leg press 2platesx10/10 6plx10 10plx10 12plx10
leg curls 3x10
cardio 30 minutes- intervals
grip machine 2x20

leg presses hurt my right side abdominal area, having an ultra sound done on it this upcoming week

wed:
Hot one today, mid 90's and its hotter in the garage. Took 2 MUSCLESPEED's at 10am today, sleep is getting better so I'm trying to take them closer to training time. Focus is still very good even taking them hours before training.

Incline bench 135x5 185x5 205x5 225x3 245x2
db b off stability ball 50x12 75x12/12
power cleans 145x3 165x3 (if I want to go heavy on these, I start the workout with them)

superset db press w/tricpe pressdowns 3x12
superset side laterals w/db rollbacks 2x12
grippers 3x10 and 1 set of crush holds

thu:
18" deadlift 245x3 335x3 435x4 515x1/1/1/1/1
farmers hold for time 2" handles 180x35 seconds 200x17 seconds
conan wheel 360# x 40meters/40m/40m
30 min cardio

fri:
yoke x90 feet- 280, 370, 460, 510, 600

sled drag 250x90' 300x90'

stone load to 54 inches 175x1 225x2 240x1 got my new stones today!

 

[Iceman1800]

tues:
standing lat pressdowns 5x10
lat pulldowns 5 sets heavy overhand
lat pulldowns 3 sets underhand
face pulls 3x12
ab wheel 3x5

wed:
axle push press 80x5 130x5 150x5 170x5 190x2 150x14x60seconds
axle lockouts w/bands 3x3
inc db b 3x12
fat bar tri pressdowns 2x20 superset w/ side laterals 2x20
30 min elliptical

thu:
2" farmers 120x180' 140x180' 160x180' (1 drop) 170x90' 190x90'
sled drag 250x180' 300x90'/90'
trap bar deads 400x3/3/3
stones to 54" 175x2 225x1 240x1 to 48" 260

fri:
grippers 3x12
30 min cardio
rotator work

sat:
ssb box sq- 5 sets of 3, light weight protecting groin
glute ham raises 3x5
band abs 1 set 60 seconds

sun:
seated log press 90x5 140x4 160x3 180x10 singles 60 sec apart
cleans 95x3 145x3 165x3 145x11x60 seconds
bench 135x10 185x5 225x5 275x3/3/3
30 min treadmill

mon:
18" deadlift 245x3 335x1 425x1 515x1 535x1 555-miss 545x1

stone loads to 48" 225x3 240x3 260x1

hypers w/ 115# 3/3/3
abs

tues:
farmers hold 160# x 60 sec
30 min on elliptical

wed:
log press 90x5 110x5 130x5 150x5 160x4
log press form work 120x5/5/5
viking press 180x3/3/3
incline b lockouts 225x3/3 245x1
giant set:
1.front raise 3x10/10/10
2.side lateral 3x10
3.rear leaterals 3x10
4.fat bar pressdowns 3x10
5.curls 3x10
wrist roller 3 sets forward/reverse
__________________

 

[Iceman1800]

dl 245x3 425x3 445x3 455x3
conan wheel 410# x20/20/20/20meters

giant set, no belt of course
1. gm's to parallel 135x5/5/5
2. sldl 185x5 235x5/5
3. lat pulldowns 3x5
4. hypers 3x5
5. bent rows 185x5/5/5

leg raises 3x15
db shrugs 90x10x3 sets
rolling thunder 100x5sec 125x5/5/5sec per hand