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Iceman's training log

Iceman1800

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mon night: 30 min cardio

tue:
yoga - about 20 minutes of a 40 minute routine. been a few months since I did any yoga and it was obvious today. I'll be doing at least 1 session per week from now on.

farmers hold 220# x 38 seconds

30 min elliptical

wed:
shoulder warm up stuff

poundstone log press(one motion) 90x3/3 100x3 110x3 120x3 130x3 140x3 150x1
decline skulls 100x5/5/5
db curl 5 sets of 10
wrist roller 2 sets

thu:
18" dl 245x3 445x1 495x1 555xmiss/miss ?
farmers walk 160x180' 180x180' 200x90'/90'
stones to 54" 175x1 225x1 240x1

sat:
light upper back work
bb curls

Sun:
log press 90x5/5 110x5 120x5 work sets 135x5 145x5 155x5
log press form work 120x5 125x5/5 working on dip under log
3board bench 135x5 225x5 275x3/3

giant set:
1. steep incline bench 135x7/7 (these really bother my shoulder)
2. side laterals 25x7/7
3. face pulls 50x10 60x10

ab wheel 2x10
cardio 30 min treadmill
 

Iceman1800

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Mon: good workout today

deadlift 135x3 225x3 315x3 405x1 495x1
18" dl 405x3 485x3/3/3
hack squat machine x 5 90x5/5/5 light but full range
iso lateral hi pulls 90x10 180x10 270x7/7/7
leg ext 3x20
hypers w/45# plate on head 5/5
cable side bendhs 2x10
hercules hold 150# per side for a couple minutes, that was all that was on machine
30 min on recumbant bike
 

Iceman1800

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sun:
log press 90x5/5 110x5 130x3 work sets 145x3 155x3 160x3/3
3 board bench w/doubled mini bands 135x3 225x3 245x3 250x3
seated db press 30x20/20/20
softball hold 35# x10 sec x3 sets per hand
leg raises 20 reps

tues:
18" dl -warm ups then 515x3/3/3
dl off floor 335x10/10 light weight, done to get used to higher reps I hate reps on deads)
iso-lateral hi pull 2plate per side 3x12
seated low row 2x12
cardio 30 min

thu:
Thu
log press 90x5/5 140x1 160x1 180x1
keg press 2x3
farmers walk 160x180' 180x180/180'
conan wheel - 2 sets

sat:
stone loads 225 to 56" 240 to 53"x2 260 to 49"x2
stone squats 225x3
sled drag 2 sets of 180'
famers hold 4 sets 250# to failure

sun:
shoulder horn 3x12
log press 90x5/5 110x3 135x5 155x3 170x1
viking press 135x10/10/10
axle bench off pins 170x5 220x3 250x3 260x1
incline axle 2 sets of 20
superset:
1.flyes 20/20
2.side laterals 20/20
3.fat bar pressdowns 20/20

decline skulls 2 sets of 10
abs
grip
30 min cardio

mon:
18" dl 245x3/3 335x1 425x1 515x1 535x1
dl off 100# plate 225x5 275x5/5 all beltless, double overhand grip
hang clean 3 sets of 3
lat pulldowns 3 sets of 10

tues:
front sq 6 sets of 5
band work for knees/groin
abs

wed:
axle push press 80x5 130x5 150x5 170x4 190x2
db clean and press right-100#x1 left- reps with 50#
db b 50x20/20/20
rear laterals 3 sets of 10
fat bar pressdowns 3x12
30 min cardio

thu:
yoke 280x90/90 370x90/90 420x90/90'
farmers 3 trips 180'
conan wheel 500# for a couple sets til it dropped
stones
 

Iceman1800

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sun:
rotator warm up stuff
log press 90x5/5 135x5 145x5 155x5
viking press 120x10/10/10/10/10
db b 60x20/20/20
face pulls 3x15
dips 50 total reps
grip machine 2 sets each hand
 

Iceman1800

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18" dl's 225x5 325x5 375x5 415x10 (all beltless)
sldl off block 225x10/10/10
chins (assisted) 50 total reps. I'm weak on these, I can see them adding a lot of strength to my upper back as I continue to do them
iso-lateral lat high pulls 3x10
 

Iceman1800

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tues:
ab wheel 3x10
leg raises 3x10

wed:
axle bench off pins 80x5/5 130x5 155x5 175x5 200x8
incline bench 5x10
db clean once/press for reps 2x8 each hand
rear laterals 3x10
decline skulls 5x10

fri:
sled pull 150x100' 250x100' 300x50x4 sets
front sq- 95x5 145x5 165x5 185x8 (this was my leg day for the 5/3/1, had to ad it in with event day due to some doc appts)
conan wheel 2 sets
stones to 48" 225x3 240x3
100 rep curl
 

Iceman1800

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sun: starting 2nd week of 5/3/1, contest this saturday so I'll have to figure some stuff out.

scarecrows 2x10
shoulder horn 3x10

log press 90x5/5 120x3 145x3 155x3 160x6
axle push press 10x10 5 sets
face pulls 3x10
side laterals 3x10
dips 55 total reps
30 min cardio
 

Iceman1800

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mon:
18" dl 245x3/3 295x3 345x3 395x3 445x3
front squat 95x3/3 155x3 175x3 200x5
glute ham raises 3x7
lat pulldowns 5x10

combined the dl and squat days into today due to a contest this coming saturday. normally I wouldn't dl the week of a show but the dl for reps at the contest is only 425.
 

Iceman1800

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Strongman contest results

I competed yesterday at this show. I came in 3rd among the masters out of 4. There was a tie for 1st at 14 points each and a tie for 3rd with 11 points each but I took 3rd on tie breakers.

1st event was a truck pull. I almost finished the course making around 45' or so.
YouTube - truck pull

2nd event was a dl for reps, weight at 425. I took 2nd in this with 13 reps.
YouTube - dl for reps

3rd event was a db press for reps. Most I ever got was a single with 100# so this was a good pr.
YouTube - db for reps

4th event was an odd object load. 2 stones and 2 kegs. The stones were in the low 200# range but I had trouble getting a grip on the flat stone. First time loading kegs too. They were 250 and 300#.
YouTube - odd object load

5th event was the conan wheel. I set a HW master national record on this event so it was a good finish to my day. A bit over 66' with 500#
YouTube - conan wheel
 

Iceman1800

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start 2nd 5/3/1 cycle

rotator warm up stuff

log press 90x5 120x3 140x5 150x5 160x6
axle push press 140x5 145x5 150x5 155x5 160x5
dips 5x10
rear delt machine 5x10
abs
 

Iceman1800

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Wednesday 7/13:
bike 30 min
seated db press 3x20
mini band pressdowns 3x25
front raise 5x5
behind neck press 3x10 (light)
db flyes 3x15

Thursday
yoke carry 280x90/90 370x90/90
keg carry (bear hug grip) 180'
keg toss 10 tosses
sled pull 350x90/90 400x90/90
atlas stone rollups 200x5

Friday
30 min bike
belt squats 5x5
lat pulldowns 3x10
v-bar pulldowns 3x10

Sunday:
axle cleans 10 singles
front raise 5x5
log press one motion 3x5
face pulls 3x20
grip work

Monday
18" dl 245x3 335x3 425x3 515x3 605x1
belt squat 3x5
lat pulldowns superset w/kb swings 2x10

Tuesday
30 min bike
db curls 4x10
upright cable rows 3x20
wide grip shrugs 2x15
kb swings 25r/25left hand
abs

Wednesday 7/20
30 min bike
shoulder press 5x10 then 4x5 then 3 singles, increase weight every set

Thursday ~100 degress outside
yoke carry 280x90 370x90 420x90 470x90
keg toss 5 tosses
stones 200# to 49" 225 to 53" rollups 200x5
 

Iceman1800

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Tuesday 5/28/12

axle press 80x5/5 130x3 150x1 170x1 160x6/5/5

decline skulls (all reps start on floor) 100x3 120x1 110x3/3

standing lockouts 165x3 185x1 205 miss

fat bar pressdowns 50x20 x 4 sets

db flyes 25x15/15/15

spread eagle sit up's 20/20
 

Iceman1800

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10 weeks out from my Kentucky contest I'm doing to qualify for Nationals. Nationals are 17 weeks out in Las Vegas the same weekend and same venue as the Mr Olympia contest
 

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