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Tomorrow is Canada Day here in, well, Canada. So that means today is the end of the work week and the long weekend starts tomorrow.

I will be celebrating our nation's birthday by eating meat and enjoying the summer weather. Like most people, I will also probably eat way more than I should, but unlike the weak and the soft, I will have trained all week and the extra calories will probably do me some good.

Are you working hard so you can enjoy good times with your friends, or are you out of shape already and just going to do more damage?

Either you are a swoldier or a civilian, so choose wisely!

If you are still reading this, I trust it is because you have decided to make this the summer of swole. So here are some workouts to help you achieve your goals.

Monday and Thursday I did general fitness/fat burning workouts.

Tuesday and Wednesday I focused on getting stronger (more awesome).

So check out these workouts and hopefully you will get some new ideas from them

Probably the most creative/punishing workout was Wednesday's Squat Till You Drop day. In this workout you alternate between front and back squats with progressively heavier weights until you get pinned in the racks. Then drop the weight and get some volume in. Getting off the can the next day will never have been so intense.

Monday, Kettlebell and Flex Band Training

• Mobility Work
• Foam Roller
• A1 Kettlebell Freestyle
• swings, cleans, high pulls, etc
• 4 x 50 reps
• A2 Flex Band Curls
• 4 x 10-15
• A2 Kettlebell Freestyle
• swings, cleans, figure 8 to hold, snatches, etc
• 4 x 50 reps
• A2 Flex Band Reverse Fly's
• similar to old chest expander drill to work the rear delts and combat "computer slouch"
• 4 x 10-15

Tuesday, Upper Body Strength

• Mobility Work
• Foam Roller
• Dynamic Warm-Up
• empty barbell complex
• A1 Axle/Fat Bar Clean and Press
• worked up to 165lbs
• A2 Fat Gripz Pull-Ups
• 4 x 8
• B1 Strongman Log Clean and Press
• worked up to a max single
• dropped the weight 30lbs for 3 x 3
• B2 Back Work
• some pull-ups using rings
• heavy chest supported rows
• C1 Standing Dumbbell Press
• 2 x 10
• C2 Heavy Chest Supported Rows
• 2 x 8

Wednesday, Squat Till You Drop

• Mobility
• Foam Roller
• Dynamic Warm-Up
• empty barbell complex
• Front Squat/Back Squat Combo of Doom
• start with just the bar, do a set of front squats, take three deep breaths, then do a set of back squats
• add 50lbs each set until you can't do a triple on the front squat anymore (back squat should still be easy)
• keep adding weight until you are only doing a single on the front squat and barely able to do a triple on the back squat
• at this point feel free to max out on the back squat if you dare
• then drop the weight and do 3 x 3 for both the front and the back squat with appropriate weights for each drill (alternating between front and back each set)
• the catch is to always do a set of front squats, then take three deep breaths and back squat right away!
• Deadlifts
• 5 x 1, speed/practice
• Glute Ham Raise
• 4 x 10 with flex band for added resistance

Squatting will make you badass. But you have to squat deep and heavy. Don't be afraid to push the reps up either, just like the legendary Jesse Marunde.


Thursday, Hill Sprints

• Walk to the park, 10 mins
• Hill Sprints
• 10 sprints
• Walk home, 10 mins

Now get off the couch and get your swole on!

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Sorry for the lack of posts this week. It has been a crazy week at work, home and then gym so I just haven't had the time to share the awesomeness with my fellow swoldiers. That is what strength training really is, getting more awesome. Think about it, strength training makes you stronger, more muscular and better at pretty much everything. So ditch your treadmill for a barbell and start getting more awesome today!

During the week I focus on more traditional strength training. The goals is simply to become stronger overall, it is not overly focused for my sport, strongman, except for the log pressing which is a weak lift for me and requires more focus.

On the weekend I practice with the Bells of Steel Crew for the next strongman contest. So our drills are picked off the list of the soonest contest.

Tuesday, Upper Body Strength

• Foam Rolling
• Mobility Work
• Dynamic Warm Up
• Empty Barbell Complex
• Fat Bar/Axle Clean and Press
• worked up to 165lbs
• Strongman Log Clean and Press
• worked up to 220lbs x 3 x 3
• Fat Gripz Pull-Ups
• 6 x 8

Wednesday, Lower Body Strength Training

• Foam Rolling
• Mobility Work
• Dynamic Warm-Up
• Front Squat/Back Squat Complex
• one set of front squat, 3 deep breaths, one set of back squats
• worked up to a max single on both lifts
• A1 Glute Ham Raise
• 4 x 10
• A2 Prowler Pushing
• 4 x max

Thursday, Hill Sprints

• Walk to the park
• Hill Sprints
• 10 x 40 meters steep hill
• A1 Pull-Ups
• 4 x 10
• A2 Push-ups
• 4 x 20

Friday, Rest

AM Saturday, Upper Body Strongman

• Foam Roller
• Mobility Work
• Dynamic Warm-Up
• Axle/Fat Bar Clean and Press
• as a warm-up for log pressing
• up to 165lbs
• Strongman Log Clean and Press
• worked up to 250lbs x 1
• Tire Flip
• 700lbs tire
• 3 x 3 reps
• A1 Ring Pull-Ups
• 4 x 8
• A2 Overhead Dumbbell Press
• 4 x 8

PM, Upper Body Pumping

• A1 Push-Ups
• 5 x 20
• A2 Flex Band Rows
• 5 x 20
• B1 Flex Band Pull Aparts
• 5 x 10-15
• B2 Flex Band Curls
• 5 x 10-15

Sunday, Lower Body Strongman

• Foam Roller
• Mobility Work
• Dynamic Warm-Up
• Yoke Walk
• starting very light and worked up to two sets of 550lbs x 60' with a turn at 30'
• Farmers Walk
• 250lbs per hand x 60' with a turn at 30'
• 235lbs per hand x 2 x 60' with a turn at 30' sprinting
• Tire Flip
• I got talked into tire flips AGAIN
• 700lbs tire, 2 x 4 flips
• Glute Ham Raise
• 3 x 10

The Yoke Walk may just be the toughest drill out there. It builds leg, hip, ab, and back strength like nothing else except maybe the farmers walk. The Yoke Walk is one of those proverbial "man makers".

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Even though this site is called Kettlebell Planet, I actually don't post a lot of kettlebell workouts here these days simply because I am more focused on other training tools lately.

That being said, I am still pretty sore from competing in Alberta's Strongest Man on Saturday so I decided to throw around the old kettlebell to get the blood moving again.

Here is the kettlebell workout I did, depending on your goals and training routine feel free to add more volume in an area you want to work.

Every KB drill was done with a 24kg kettlebell

• Mobility Work
• joint circles, twists, etc
• Swings 50 reps switching from left to right hand
• Freestyle 50 reps
• 25 reps with Figure 8 to hold
• 25 reps with Swings
• Freestyle 50 reps
• 25 reps with Snatches
• 25 reps with Swings
• Freestyle 50 reps
• 20 reps with Cleans
• 10 reps with Circular Cleans
• 20 reps with Swings
• Freestyle 50 reps
• 30 reps with Bottoms up Cleans
• 20 reps with Swings
• A1 Flex Band Curls
• 4 x 20, 15, 12, 12
• A2 Flex Band Pull Aparts
• 4 x 15, 12, 10, 10
• Flex Band Rows
• 3 x 50

Flex bands are a very versatile training tool, much like kettlebells, and a great addition to your home gym if space is a factor.


Here is an example of some freestyle kettlebell training. Don't overthink it, just play with it.


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The proof as they say, is the in the pudding. And yesterday the pudding tasted sweet.

You see, when training for a strength contest, you are never quite sure just how effective your training has been until the actual contest is over. When it is too late.

So I was very relieved when the contest finally started and the weights actually felt pretty light. I ended up placing second in the lightweights and breaking my deadlift record by 15lbs.



Here are some lessons I learned from this contest:

• Don't F$%%^ing rush so much!
• I tripped in the farmers at this event and tripped in the stone carry last year because I get all jacked up and try to run with the weight.
• Quick and Controlled is the key!
• Your posterior chain (hamstrings, glutes, back) can never, ever, be strong enough.
• Spend a lot of time on squats and deadlifts, not just the events, to build overall strength.
• Event practice is a must, 1-2 days a week. I beat stronger guys simply due to having practiced the events more.
• If your grip sucks, you suck, work it constantly.
• Learn to jerk weights overhead. Practice this constantly.
• This is a big one for me and will probably apply to anyone who doesn't come from an Olympic lifting background. 
• Sports massages work!
• I broke my deadlift personal best because I was able to get into a better position than normal, due to better mobility in my calves and ankles.
• The improved mobility was due to deep tissue massage that broke up knots and scar tissue that was limiting my range of motion.
• Stay cool during the contest. Everyone makes a mistake or gets a bad call from the judges.
• Have fun. Don't get wound up in where you place or who is better than you. When it is all said and done nobody will remember how you did.

But most importantly, CHOOSE A COMPETITION AND TRAIN FOR IT, it will take your training to the next level and give you amazing feedback on the work you put in.

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Well the big day is almost here. Saturday, June 18th from 1pm to 5pm at Eau Clair Market I will be competing in Alberta's Strongest Man as a light weight (under 230lbs).

For all of you that read my blog regularly this will be a great opportunity to see if the training sessions I post here are actually effective.

This is why I love competition, you put yourself to the test and expose weaknesses in your training and contest prep. Basically, you find out if you are actually training or just waving your arms around and fooling yourself.

If you don't live in Calgary then you can still watch the contest via streaming video at this link:
http://www.streamago.tv/general/7277/

I will be the handsome guy.

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Today was the last strongman practice before Alberta's Strongest Man on June 18th. Instead of the usual brutality we decided to take it easy and just do a little bit of practice on some of the contest events at sub-maximal weights. The main focus on executing the lifts with perfect technique, thereby building confidence.

Here is what we did:

• Mobility Work
• joint circles, etc
• Dynamic Warm-Up
• body weight drills
• Farmers Walks, pounds per hand
• 50 x 60', 145 x 60', 200 x 60', 250 x 60', 60'
• Atlas Stone Loading
• 240lbs x 6 x 2
• Glute Ham Raise
• 4 x 15
• Prowler Push
• 2 x max distance

Here is a video demonstrating the farmers walk. This was my last heavy carry, done last week.

Here is the ultimate demonstration of Atlas Stone lifting by Brian Shaw. Even if you don't care to be a strongman, lifting stones will make you bigger, stronger and tougher.


The Glute Ham Raise is one of the best posterior chain drills you can do. It will improve your athletic performance and your ass will turn some heads.


I love, or actually hate, to finish my leg workouts with sled or truck pushing. It will beef up your legs, improve your conditioning, and doesn't beat up the joints.


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Hey Mr Donahue
I am a huge fan of your blog, I save all of them in a file for Kettlebell Planet.  I notice you always mention mobility drill for your warm up, could you give us an example or maybe even a video of what you do? Any help would be greatly appreciated. Keep up the great work. Brian

Well thanks for the compliments Brian. I am glad to hear that people out there actually read this rag and learn a few things from it as well. But just call me Nathan, Mr. Donahue makes me sound old!

To be honest I am too lazy to make a video of my warm-up routine, and it wouldn't be very pretty as my mobility isn't too hot after years of competitive rugby, thai boxing, powerlifting and strongman, but I will be happy to share it.

First off let me be honest and state that I never did mobility work until my mid-twenties when I suffered a sever hip injury that side lined me for 10 weeks. I used to walk into the gym and start squatting, often starting right at 315 or 365! Stupid I know, but I used to squat 5 days a week so the weight didn't feel very heavy.

After suffering the hip injury I purchased two DVD's on mobility so I would never suffer this again.
Magnificent Mobility, Super Joints and The Parisi Warm-Up Method. I followed their methods precisely until I learned what worked for me.

What I learned is that before warming up, you want to get the joints lubricated by moving them through their full range of motion nice and easily. So here is what I do now, 10 reps of each drill, each direction:

• Neck Movements
• turning left and right, looking up and down, tilting side to side
• Wrist Circles
• Elbow Circles
• Shoulder Circles
• Shoulder Twists
• Tea Cups
• Ankle Circles
• Knee Circles
• Hip Circles
• Left Hip Circles
• Right Hip Circles
• Upper Back Twists
• Reverse Lunges
• Depth Squats
• Pull-Up Bar Dead Hang until I hear my back crack (removes upper back tightness)

And that is it, the whole session takes 5 minutes or so and makes me feel way better. After that I just do some light full body drills like cleans or kettlebell swings to start waking up the CNS.
Tea Cups


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Let's face it. If you want to get lean, or get "in shape"
you need to do cardio.

The problem? Number one it's boring.
Number two - it can hammer the joints.

Running one mile is 1500 plyometric reps.
You would never prescribe hopping 750 times on each leg
to someone who wanted fat loss would you?

Well, that's no different than doing jogging when you're just looking
for a metabolic workout.
Number three? Well, I've lived in Scotland.
Going for a run isn't always fun, what with gale force winds and pounding rain.

The good news? You can get a great metabolic workout, without pounding,
without being bored, and maybe in 6 square feet...
Check out this article from bodyweight exercise expert,
Craig Ballantyne.....

You're surrounded by nothing. Stuck in a house or hotel, miles from
the  furthest gym.

Perhaps visiting the in-laws, or a seminar in Independence, Ohio
(trust me, I've been there), but you still want to do a fat burning
workout.

You can't even go for a walk because its a) raining, b) snowing, c)
there are no sidewalks (hello Independence, Ohio).

So what can you do?

A bodyweight cardio fat burning workout to the rescue. Some other
trainers might call it metabolic conditioning, and sure, you can do
similar workouts with kettlebells or even dumbbells, but those
implements can't help you now because you are stuck in the middle
of nowhere with now way out.

The only "equipment" you have is your own body, but all they taught
you in gym class was how to do crunches, pushups, and flexed arm
hangs. And you aren't doing that from the doorframe here in the
doubletree.

Fortunately, I've spent my entire adult life researching wild
workouts, exotic exercises, and bodyweight movements. My bodyweight
exercise obsession all started back in college, when I came home
for a Christmas break in my freshman year, and had no ride to the
gym, or even the money to afford a day pass.

So instead, I went through all of my old issues of Men's Health
magazine and put together a list of every body weight exercise I
could find. Eventually, I stumbled across a workout that wasn't
full of crunches, situps, and plain old pushups. I somehow managed,
at the age of 19, to figure out a bodyweight circuit that was
tough, worked the entire body, and didn't require equipment.

Fast forward fifteen years later, and I'm still on the hunt for
more bodyweight workouts. You've probably used one of my bodyweight
challenges from Men's Health magazine, or found one of my workout
videos on youtube.

You don't need to be outside to do this bodyweight cardio fat
burning workout, but hey, it doesn't hurt to be out in the
sunshine, getting a glorious sweat on with this intense bodyweight
workout.

A minute of bodyweight exercises doesn't sound like much, but
seriously, when you get down to the brass tacks, it sure is a heck
of a challenge. I'd love to know what you think of this workout and
other ones like it. I have dozens of interval-type workouts that
don't require you to sit on a stationary bike or use a treadmill.
And you absolutely have no need to ever suffer the 'dishonor' of
slow boring cardio ever again.

Thanks to bodyweight exercises (plus kettlebells, dumbbells, TRX
exercises, etc.), there are far too many fun workouts out there
that can help you burn fat without the need for expensive,
overcrowded gym memberships.

That said, you can also do a tremendous workout in a hotel room
(even in Independence, Ohio), in your in-laws living room, your
backyard, the park, or even your office (but you'll want to shut
the door, of course).

Bodyweight cardio fat burning  and metabolic resistance training workouts to
the rescue.

Burn fat without long cardio,

Craig Ballantyne, CSCS, MS
--


AlwynCosgrove.com

24420 Walnut street
Newhall, CA
91321
US


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Alberta's Strongest Man is next Saturday so it's almost time to find out if all the hard and heavy training has paid off. This weekend we decided to practice the events without beating ourselves up so close to the contest. De-loading began 10 days out so although we are still training, we are trying to leave the gym feeling fresher and more confident than when we entered it.

Here is the workout we did today:

• Mobility Work
• Dynamic Warm-Up
• empty barbell complex of stiff leg deadlifts, rows, high pulls, presses, over head squats
• A1 Fat Bar/Axle Clean and Press
• 70 x 5, 90 x 5, 110 x 3, 135 x 3, 155 x 3, 175 x 2, 195 x 2, 215 x 1, 235 x 1
• A2 Pull-ups
• 9 x 6-8
• B1 One Arm Dumbbell Press using Fat Gripz
• 70 x 3, 80 x 3, 90 x 3, 100 x 3, 120 x 1
• B2 Dumbbell Rows using Fat Gripz
• 70 x 8, 80 x 6, 90 x 6, 100 x 6
• Log Clean and Press
• 180 x 3, 180 x 3, 200 x 2, 2
• just focusing on perfect technique here, plus my shoulders were gassed
• C1 Dumbbell JM Press
• 4 x 10
• C2 Machine Rows
• 4 x 8-10

Here is an example of fat bar/axle lifting. In this case the weights (wheels) are bolted to the bar, preventing rotatation, which makes it much harder to clean.


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Anyways, enough ranting, speaking of exercise, Thursday the Bells of Steel Crew got together to practice for Alberta's Strongest Man. We used the actual contest implements for the farmers walk, circus dumbbell press and Husafell stone carry. I had mixed feelings about attending this practice as I didn't want the implements to get in my head should they feel really heavy. In the end it was all good because they felt surprisingly light, so I am feeling very confident about this contest.

But enough about me, let's focus on getting you guys swole for summer. Since I haven't gone to the gym yet for Saturday's strongman workout, instead I will share some iron links to help give you the resources and motivation to achieve your swole goal. You do have a strength, fitness, or body comp goal outlined right?

If you want to know how a professional strongman programs his training. Check out Paul Vaillancourt's blog.

If you live in Calgary, Alberta and want to have some fun next weekend, check out Alberta's Strongest Man in Eau Claire Market.

Do you have some pet peeve's about people's behaviour in the gym. Well strength coach Tony Gentilcore is pissed off!

Want a bigger back and stronger grip? Then combine shoulder shrugs with deadlifts maximum yoke-age.

Looking to build a better back and have some fun doing it? Why not try these 5 Pull-Up Challenges?

Trying to improve your clean and your snatch? Then pull quickly off the floor.

Want to know what it is like to train with the best powerlifters in the world? Then read Dave Tate's article on Westside Barbell.

Here is a great example of why you should quit chronic cardio for better health and fitness.

Here is a great training video for all you swoldiers


If you want to see how the biggest and baddest strongmen train, check this out.


And finally, since this blog is called Kettlebell Planet, why not show a cool video of the master himself, Valerie Federenko training with stones AND kettlebells!


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OK, so I don't do dip and I really don't care about your sexual preferences, but I do like Jesse Ventura's bad ass, high testosterone attitude.

The world needs more men with testicular fortitude and less emo, skinny jeans wearing, boy toys.

Instead of increasing your odds of mouth cancer though, why not sack up and hit the squat rack to become your own version of a sexual tyrannosaurus?

Here is the training session I did to prepare for the Alberta's Strongest Man contest. A true celebration of testosterone if there ever was one.

• Watch Predator
• 120 mins
• Mobility Drills
• joint circles and such
• Dynamic Warm-Up
• empty barbell complex
• A1 Front Squat
• sets of 5,3,1
• worked up to a max single, meaning I got buried in the squat rack
• A2 Back Squat
• Sets of 5,3,2
• Immediately after each set of front squats, I repositioned under the bar and did the same or more amount of reps with the back squat.
• This is a great way to sneak in volume and reap the benefits of both front and back squats.
• B1 Back Squat
• 315 x 5 x 3
• B2 Deadlift
• 225 x 2, 315 x 2, 405 x 2, 455 x 1, 505 x 1
• I am tapering down for Alberta's Strongest Man on June 18th so I didn't want to push the deadlifts any heavier. Otherwise I would have kept adding weight until failure.
• Glute Ham Raise
• 4 x 10

Here is a good example of a nice and deep front squat. Do this, then rack the bar, take 3 deep breaths, and then back squat the same weight for reps. It will make a sexual tyrannosaurus out of you brother!

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Here is a quick little kettlebell workout that I did on Monday to improve my conditioning and burn some fat. If weight loss and or conditioning is your primary goal, feel free to add more volume.

This is a Pump and Grind style workout, where you alternate between dynamic drills like swings and cleans with grinding drills like rows and curls. Personally I chose to do a lot of biceps work between dynamic drills because I am trying to jack up my guns. Feel free to target a different muscle group(s) based on your goals.

• Mobility Work
• joint circles and such
• Dynamic Warm-Up
• lunges, push-ups, etc
• 1 Kettlebell Swing x 50 reps
• A1 Double KB Swing x 20, 20
• A1 One Arm KB Row x 15, 15
• A2 Double KB Clean x 10, 10
• A2 Biceps Row x 10, 10
• B1 Double KB Snatch x 8, 10, 10, 8
• B2 Flex Band Curls x 15, 15, 12, 12

The double kettlebell snatch is a killer. It will build explosiveness through the hips and work the hell out of your conditioning at the same time. But please, avoid the urge to wear really short shorts.



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Some workouts you feel like the next coming of Bill Kazmaier, some workouts you feel like Carrot Top, although he is kind of jacked these days. Unfortunately today was a Carrot Top day. That's OK though, you got to have some bad workouts to really enjoy the goods ones. Plus missing a lift 5 times builds character right?

Anyways, here is the workout I did to prepare for Alberta's Strongest Man and just get freaking stronger.

Upper Body Strength Training

• Mobility Work
• Dynamic Warm-Up
• A1 Axle Clean and Press
• 70 x 3, 100 x 3, 135 x 3, 165 x 3, 185 x 2, 215 x 2, 235 x 1, 270 x miss, miss, 265 x miss, miss, 255 x miss, 215 x 2
• A2 Pull-Ups
• 7 x 8
• B1 One Arm Dumbbell Press
• 80 x 3, 90 x 3, 100 x 3, 105 x 3, 110 x 3, 120 x 3
• B2 One Arm Dumbbell Row
• 80 x 8, 90 x 8, 100 x 8, 105 x 6, 110 x 6
• Standing Dumbbell Military Press
• 3 x 5

The Axle is really just a fat bar without the rotating collars, so cleaning it is a bit more of a challenge than a regular barbell. If you don't have access to a fat bar in your gym than your gym sucks. Until you man up and find a real place to lift, just do regular clean and presses or jerks and consider using Fat Gripz to increase your hand strength.

Here is a good example of a heave fat bar clean and jerk (he uses a leg drive and drop to jerk the weight up). If you can clean it to your shoulders in movement than do so.



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We are now two weeks away from Alberta's Strongest Man and the intensity in the gym is becoming electric. The goal of our workouts now is not so much to get stronger as it is to tighten up our technique and build confidence.

Here is what we did today:

Sunday AM, Strongman Practice

• Mobility Work
• Dynamic Warm-Up
• empty barbell complex
• clubbell complex
• Farmers Walks
• 50lbs/hand x 120', 145lbs/hand x 120', 200lbs/hand x 120', 235lbs/hand x 60', 250lbs/hand x 60
• Farmers Walk Medley
• A1 250lbs/hand x 30'
• A2 300lbs/hand x 30'
• 300lbs/hand x 60'
• 350lbs/hand x 30'
• this is the furthest I have carried 350lbs/hand in one attempt
• Tire Flip
• 700lbs x 2 x 4
• Truck Push
• 2 x max distance

Here is the video of me carrying 700lbs just to show you guys that I am not all blog and no big lifts. The farmers walk is one of the best drills out there to develop overall strength, and if you go lighter, conditioning. It is one of those "man maker" drills that is great for athletes and weekend warriors alike.


The tire flip is another "man maker" but this drill requires more technique than you might think to do it safely. Watch this video to learn how to avoid straining your back or tearing a biceps.


Truck or prowler pushing is a great finisher drill as it will work the hell out of your legs without any impact. I like to push my truck out of the parking and onto the street at the end of my workouts. That being said, truck
pushing is so effective that some athletes do entire leg workouts consisting of nothing but truck pushing. This is especially effective for people with back injuries who can't squat but still want functional leg strength that leg pressing won't build. And, just like the farmers walk, truck pushing will work your conditioning like mad.


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This weekend is the last big training push before Alberta's Strongest Man on June 18th. The goal today was to get a lot of volume in and feel comfortable with the technique of the contest lifts. I am still very new to strongman, but I think one of the keys is to spend a lot of time training the actual events. The more sport specific your training, the better prepared you will be for the actual contest.

Here is the workout we did to prepare for the contest.

AM, Strongman Practice

• Mobility Work
• Dynamic Warm-Up
• A1 One Dumbbell Clean and Press
• 40 x 3, 45 x 3, 50 x 3, 60 x 3, 70 x 3, 80 x 2, 90 x 2, 100 x 2, 105 x 1, 110 x 1, 115 x 1, 120 x 3
• practicing the circus dumbbell press for an upcoming strongman contest 
• A2 Fat Gripz Pull-Ups
• 8 x 5-8
• just getting some reps in, not really pushing the reps on this drill
• Strongman Log Clean and Press
• 180 x 2, 200 x 2, 220 x 1, 230 x 1, 240 x  fail, 180 x 2, 200 x 1, 220 x 1, 230 x 1, 240 x 1
• Strongman Log Clean
• 275 x 1, 1
• Atlas Stone Lifting
• 240 x 6 x 3
• just practicing technique with a lighter stone

The circus dumbbell lift is an event that is very new to me and I am just learning the feel for it. From what I can tell the key is to tilt the dumbbell back so one end is resting against your shoulder, then do a jerk to lock it out.

The log clean and press is a staple of strongman events so if you are going to compete, you have to practice it constantly. This is another drill that I am still trying to master the technique for but there are some keys to the lift that I am working on.

The first key is an efficient clean that gets the bar up on your chest and shoulders in one fluid motion. Rolling the log up your chest with a massive hip thrust and finishing with your elbows pointing forward, not down, is the goal.

As for the press, use leg drive to jerk the weight up instead of just a military press.


Atlas Stone lifting is bad ass. It may just be the truest test of brute strength in strongman. Even if you don't compete, I highly recommend lifting stones instead now and then instead of always using free weights. You will reconnect with your primal side.


In the afternoon I was still pretty beat up and tired from the morning session, so instead of blasting big weights off the ground, I decided to just get some reps in and blood flow into the muscles.

PM, Upper Body Hypertrophy

• A1 Push-Ups
• 4 x max reps
• A2 1 Kettlebell Row
• 4 x 15
• B1 2 Kettlebell Military Press
• 4 x 10
• B2 Biceps Rows
• 4 x 10
• C1 Flex Band Pull Aparts
• 4 x max reps
• C2 Flex Band Curls
• 4 x max reps

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