TRAINING LOG: ADAM KEEP
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Topic: TRAINING LOG: ADAM KEEP
Posted By: adam keep
Subject: TRAINING LOG: ADAM KEEP
Date Posted: 1/18/11 at 3:19am
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Well I am hoping to keep up with my training here. Let's see if I actually keep it up! Haha! Little bit of background on me I guess...I was/am a pro 105kg strongman, getting kinda bored with the strongman route and would like to try HG, some best lifts for me are a 740lb deadlift (belt and straps) 715 no belt and straps, 140kg snatch, 180kg clean and jerk, 230kg front squat, 170kg log press (unofficial world record for 105kg class). I've done 1 NAHA event and 1 HG event. I threw ok at both of them I guess. I ended up throwing the braemar 38ft at both shows and the open stone in the 40's (can't remember exact), WFH went ok too going 15' both times as well. I have been having an ongoing back problem since June of last year, but I think I am on the trailing end of it and things are coming together. I saw an osteopath yesterday and he set me straight with some good stretches and such. Turns out my hams are underdeveloped to my quads and hip flexors and is causing me a bit of pain...weird I know! Anyhow, I am kinda rebuilding right now, but a journal will be fun to see the progression in. So here we go!!! Jan 18 Snatch tech work-lots of hang power snatches, hang squat snatches, and overhead squats. Top weight was only 80kg. I need to work on my tech, especially catching the weight in the bottom. I tried a wider grip today to ease some shoulder pain and it worked, but was much harder to stabilize. Gonna keep at it! Stiff leg deads 100kg for 4x8 (sets x reps) was told to do these to help with the back issue and bring them hams up. Went very light as I haven't done these in donkeys years! Front squats Warm ups then, 10x3 with 140kg and 40 sec rest Reverse Lunge 70kg for 4x5 per side Finished with abs and grip and called it a day! Normally I finish with a lot of conditioning, but had things to do so had to cut it. I'll get it next time! Looking forward to learning to throw!!! ------------- 105kg pro strongman |
Replies:
Posted By: C. Smith
Date Posted: 1/18/11 at 5:04am
------------- |
Posted By: Sean Betz
Date Posted: 1/18/11 at 5:07am
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That's awesome that your posting. I think alot of athletes can learn
from the way you train. Your definitely one of the most powerful people that I've competed with._ |
Posted By: adam keep
Date Posted: 1/18/11 at 10:01am
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Thanks Sean!!! Although my weights are just coming back up I am still training the same way as I have for years now. It keeps working so I keep doing it! I can't wait to actually get out and get a season of throws in! This sport really interests me and I think it would be really cool to get good at it, maybe even pro one day. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 1/19/11 at 9:28am
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Just did a buttload of swimming! This was a really good cardio session. Tomorrow will be cleans and upper body training. I learned today I am fine at swimming, but terrible at floating! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 1/20/11 at 5:09am
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Good session today! Was stiff for sure though from yesterday's PT (we do squadron PT every wednesday) and then the swim, but I made it work. Power clean and push jerk 70kg x3, 90kg x3, 100kg x3, 120kg x3, 130kg x3, 140kg x3 cleans were easy but the push jerks were just not there, my arms were too tired to keep going. Behind neck push jerk 70kg x3, 120kg x3, 140kg x1, 160kg x1, 180kg x almost 1 I got it to lockout, but couldn't hold it, I'll get it next time. Pullups x25 with bw + 10kg Ring Dips superset with Shrugs at 140kg Did 8 sets of 5 dips and 8 shrugs Finishing my night with a run with the dog, some stretching and grip work. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 1/22/11 at 7:10am
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Today felt good! Warm up with power snatches and power snatches with an over head squat. Did lots of reps. Snatch 90kg x3, 100kg x3, 110kg x3, 120kg x3 Snatch grip high pull 120kg x2, 140kg x2, 160kg x2 Box squat (going for explosiveness on these, reps were FAST! The bar was popping off my back on these and it felt awesome) 120kg x3, 140kg x3, 160kg x3, 180kg x3, x3, x3, x3, x3, x3 Snatch grip half deadlift and shrug (went down to just below knee level) 120kg x6, 140kg x6, x6, x6, x6 Finished with conditioning of 5 rounds as fast as I could of run 200meters and smack a tire with a sledge hammer 10 times. It was cold and windy out and my lungs were smoked!!! ------------- 105kg pro strongman |
Posted By: casinonman
Date Posted: 1/22/11 at 2:29pm
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Nice to see you posting. I hate how your light workouts, make me feel so weak :)
Jesse |
Posted By: adam keep
Date Posted: 1/22/11 at 8:46pm
Thanks dude! Your lifts have been getting insane man! I really want to get into throwing bad! After that summer out there training with you I really got hooked! I am trying to tailor my training to work on more explosiveness. I know it's never been an issue for me, actually it's been a strength of mine, but I really want to make something of this so I am going to make it miles better. If I ever get back to the US I am gonna come out to your place for a few more sessions! It was a ton of fun training out there dude! ------------- 105kg pro strongman |
casinonman wrote:Posted By: Sean Betz
Date Posted: 1/23/11 at 1:13am
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Nice workout Adam. Impressive numbers out of the gate. |
Posted By: adam keep
Date Posted: 1/23/11 at 1:54am
Thanks dude! I am working on getting more and more explosive! Training to compete in HG has given me new goals and has made training fun again! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 1/25/11 at 7:37am
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Had a really fast one today! Got moved to night shift for the week and had to scramble to get a session in before work. Close grip bench (focus on speed) 135lbs x5, x5, 185x3, x3, 225x3, x3, 275x3, x3, 295x3, x3, x3, x3, x3, x3, 225x3, x3, x3, x3, x3, x3, x3 all sets were done with 30 sec rest. Crap I was smoked after this! Hang snatch super set with pullups 135lbs x2 and 3 pullups, 185x2 and 3 pullups, 185x2 and 3 pullups, 205x2 and 3 pullups, 205x2 and 3 pullups, 205x2 and 3 pullups, 205x2 and 3 pullups. (had to stop here, was asked not to do these in the gym, bummer.) Power clean from rack just above knees. Done from dead stop. 225lbs x1, x1, x1, x1, x1, x1, x1 rest was 20 sec between sets. Explosive shrug done from dead stop at same setup as power cleans. 315x3, x3, x3, 405x3, x3, x3 Finished with abs and grip. Didn't have time for conditioning, but I will put in some time tomorrow. I am hurting right now, I did this all as fast as I could. I am really enjoying myself now that my focus is on HG and not strongman. I like thinking about speed and not just top weights. Lifting is fun again! ------------- 105kg pro strongman |
Posted By: casinonman
Date Posted: 1/25/11 at 1:27pm
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What the hell is this, Adam Keep benching!!! Its official hell has froze over, as I don't think I have ever read a workout or heard you talk about benching. Jesse |
Posted By: adam keep
Date Posted: 1/25/11 at 2:45pm
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Hahaha! Yeah man I usually don't, but I figure I need more pressing speed and this would be a good way to get it. Believe me, I don't feel good doing it! Haha! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 1/27/11 at 10:48am
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Walked into our squadron gym today and found they had bought literally 3 tons of bumper plates, 2 GHR's (3 in the gym now), a shed load of medicine balls up to 30lbs, and a handful of kettlebells! So lucky!!!!!! I had a pretty good session today, I am a little worn from switching to night shift this week and it showed, but it still felt good. Cleans 135lbs x3, x3, 225x3, x3, 245x3, x3, 275x3, 295x3, 315x3, x3 cut it here, had strength for more (pr is 180kg), but my timing was all sorts of off today. High Pulls 335x3, x3, 365x3, 405x3 Deadlift to explosive shrug 455x3, x3, x3 (this was actually the most I've deadlifted since the back injury, a long way off from the 740lbs I've done, but little steps forward are still steps forward!) Front Squat 225x3, 275x3, 315x3, 365x3, 405x3 (holy hell my core was shot by this time for some reason! My left buttcheek cramped twice during these sets too, ouch!) Kettlebell swings superset with sledgehammer smacks on a tire 90lbs x12 and 12 smacks for 4 sets 30lb med ball dunks over a 8ft bar. Did 15 reps per hand. Done and dusted!
Forgot to add to my last workout..... Was in the base's main gym and was sitting on the bench kinda staring off into space. Some guy covered in sweat, just dripping all over the treadmills and floor, looks me in the eyes and mouths the words "I am so sweaty!". What the EFFF???!!! Hahaha!!! Why would he tell me this?! Why would he tell anyone this?! Why would he MOUTH the words to me from across the gym?! Weird freaking dudes out there these days! I blame the rap music! ------------- 105kg pro strongman |
Posted By: phatmiked
Date Posted: 1/28/11 at 5:25am
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strong fellow. serious volume. too. ------------- |
Posted By: adam keep
Date Posted: 1/28/11 at 7:06am
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Thanks man! I didn't always train this way, but when I was asked to be on the Air Force olympic weightlifting team and saw how much volume a real oly lifter does I realized that oly lifters aren't strong because they do the oly lifts, they are strong because they do these motions over and over and over. They teach their bodies that walking, eating, sleeping, pooping, and lifting is exactly what their body is made for. Before my back injury I was shifting much higher weights at much more volume than this and I felt amazing. I am just getting back into it and I am sure it will all come back, but I know it takes time. With deployments taking up most of my year it will be rough with the oly lifts, but I will crank on the other lifts I am able to in the provided gyms and keep the volume high!
------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 1/31/11 at 7:32am
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Been working buttloads of hours, but still got a bit of time to train during work. Tried some new things today, liked some and didn't the other. Here we go. Pause snatches, pausing at just above the knee. 135lbs x3, x3, x3, 155x3, 185x3, 205x3, 225x3, 245x3 Strict overhead press 135x3, 185x3, 205x3, 225x3, 245x3, 265x2 and 1 push press (well below pr of 295x3, but arms were tired from the snatches, I'll get em next time) Push press 265x3, 275x3, 295x3, 315x3 (all pretty easy, feels great) Drop snatches (hate these! I need more flexibility in my shoulders, ouch!) 135x3, x3, 185x2 and stopped here, I need to work on my shoulders a bit more before I try these, they just hurt for some reason. Fat Gripz pullups x20 Kettlebell rows 90lbs x15, x15 Done and done! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/02/11 at 3:36am
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Had me a good one today! Didn't feel as strong as i would like, but everything is coming together nicely! Clean complex: deadlift x2 + high pull x2 + hang power clean x2 + jerk x2 135lbs x 5 sets, 185lbs x 5 sets Clean and jerk: 1 clean and jerk and then 2 more cleans for all sets (rest was only long enough to load the next weight, man this was a burner!) 135, 185, 225, 275, 295, 315 Hang power snatch 225 for 10 sets of 1 rep and 40 sec rest. Box squat (low box, well below parallel) all sets done for 3 reps 225, 225, 275, 295, 315, 365, 405, 435, 500 for 1 (this is a post back injury pr so I cut it there, I just don't want to push it yet) Finished with conditioning of 3 minutes of 10 x 30lb med ball slams and 10 x GHR situps. Ended up with 4 and 1/2 rounds. 300 rope skips as fast as I could. Made it to 214 with no mess ups. Very happy with my workouts lately. I have one more here in England before I go off to Greece for 2 months. They don't have any oly equipment where I will be going so my workouts will be simple, but I am going to make the most of it and just get strong. Looking forward to the next session! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/04/11 at 4:01am
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Had me "one of them" type workouts today. Bummer. Snatch. All weights for sets of 3. 135, 135, 135, 185, 205, 225, 245, 255 Snatch grip high pull. Sets of 3. 275, 295, 315, 315 Power clean. 40 sec rest. sets of 1 rep. 315 for 8 sets Close grip bench. Just trying for speed. Sets of 3. 155, 155, 245, 245, 265, 265, 285, 285, 285, 285, 285, 285 Finished with some plyo pushups and some 40lb medicine ball throws. Didn't have time for conditioning, had to get back to work. This was my last workout here until April as I am off for some deployment time. Gonna get some good workouts there hopefully, but there will be no oly stuff due to not having the equipment. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/07/11 at 11:42pm
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First day of deployment workouts! Got some cardio done today with 300 rope skips, 1000 meters rowing, 400 rope skips at 50 skip sprints, 300 skips as fast as I can, then finished with a 1 mile run. Gonna lift tomorrow. Feeling great! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/09/11 at 12:44am
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Day 2 of deployment workouts. Had me a good one today! All lifts were snappy and clean! Clean and jerk complex (deadlift, hang high pull x2, power clean, push jerk is one rep) 135lbs x1, x1, 185x1, x1, 225x1, x1, 275x1, x1, x1, x1, x1 Back squat close stance (oly style) all sets are 2 reps. 135, 135, 185, 185, 225, 225, 275, 275, 315, 315, 335, 335, 365, 365, 385, 385, 405, 405, 425, 455 Push press all sets are 2 reps 135, 135, 185, 185, 225, 225, 245, 245, 275 for 6 sets Chinups did 3 sets of 8 Push ups with hands on stacked plates for range of motion and did 3 sets of 20 Finished with some stretching. A little cardio tomorrow and maybe walk on the treadmill tonight. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/10/11 at 12:06am
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Did some conditioning today. did 1500 skips with the rope and ran a mile. Good stuff! Certainly not missing any training during this deployment. I can't wait to get throwing though! When I get back to Mildenhall I will be able to continue oly lifting and trying to make it back on the Air Force team and competing in the HG. ------------- 105kg pro strongman |
Posted By: Sean Betz
Date Posted: 2/10/11 at 12:11am
| Thats great that you can still work out on deployment. I've heard most places in the Air Force have good workout facilities. I have a client that works out on his deployments, in Qatar, Alaska, and Japan. He is always able to follow a plan I write him up. |
Posted By: adam keep
Date Posted: 2/10/11 at 1:28am
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Yeah man I'm in Greece and the gym here on the base isn't too bad. They don't mind the grunting or the chalk, but I can't drop weights so oly lifting is out. I am gonna try to keep up with hang movements while I am here to keep the explosive movements in. We are gonna go on a hike in a few days and I plan to look for a rock to toss so I can start practice here.
------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/10/11 at 11:11pm
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Had a good session today, but my legs just didn't want to do what I wanted them to do. Hams were sore so I didn't go too heavy. Hang power snatch with 3 sec pause at bottom. All sets were 2 reps. 95, 95, 135, 135, 155, 175, 195, 205 Front squat 2 reps per set. 135, 135, 225, 225, 275, 275, 295, 295, 315, 365, 385, 405 Weighted Dips sets were 2 reps BW x a lot, +45, +45, +90, +90, +135, +135, +180 Here is my dip PR from last year 225lbs http://www.facebook.com/#!/video/video.php?v=1436923599843 Finished with some plyos and lower body assistance work. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/14/11 at 11:00am
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Had a great session today! I wasn't as strong as i wanted to be, but everything I did lift was explosive! Power cleans from rack, bar height was set so i could pull only a few inches before having to explode, shrug, and drop. These were hard as hell!!! All sets were 2 reps. 135, 135, 225, 225, 275, 315, 335 (only went this high because it was all i could control down without dropping), finished with 6 sets at 275 with 30 sec rest. Strict press. All sets were 2 reps. 135, 185, 225, 245, 275 Push press. All sets were 2 reps. 295, 315, 335 (upper back was too beat up to continue, do think I had 355+ in me though) RDL on 1 plate and a shrug at the end. I was supposed to be doing these once a week as prescribed by my osteopath, but i am a goof and forgot. NEED to do them!!! All sets were 8 reps. 135, 225, 275, 275 Pullup frenzy! Did pullups till my arms were ready to fall off using a towel for handles, the fat gripz, and then normal bar. Yikes I'm gonna be sore! Finished with some curls for the girls and called it a day. Conditioning tomorrow! BW is right at 235lbs right now, not too heavy. ------------- 105kg pro strongman |
Posted By: casinonman
Date Posted: 2/14/11 at 11:47am
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Adam, Do only do 2 reps even on your 135 sets?
Thanks, Jesse |
Posted By: adam keep
Date Posted: 2/14/11 at 12:16pm
Yeah man I do! I mean what better to warm you up for doubles than doing doubles? I do a lot of warming up before all this though. I like to skip rope, do plyos, dynamic stretches, all kinds of stuff. So by the time I lift I am fully warmed and just go into it. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/16/11 at 5:42am
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Did a boat load of conditioning last night. Was just bored here so I did a little more than I normally do. I paid for it today! Ugh I am sore! Today's session was a good one. I was really sore, but did what I could and made the best of it. Hang power snatch. All sets were 2 reps. These felt nailed to the floor...or wherever hang power snatches are nailed to I guess. 95, 95, 135, 135, 185, 185, 205, 205, 225 just had no explosion in me today. Oly squat. Feet were right at shoulder width. All sets 2 reps. 135, 225, 275, 315, 365, 405, 455, 495 Incline bench with pause. All sets 2 reps. 30 sec rest. 135, 185, 225 for 6 sets, then did 1 burn out set ended with 13 reps and was no where near my best. Finished with some high rep leg presses. I need to make sure I sleep more. We work crazy shifts here so sleep is just whenever you can. 1 more session of doubles and next week I am going to work singles with bands where possible. I think I will take a light week after that. I could use one! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/18/11 at 5:53am
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Conditioning last night...Skipped rope for 20 min, Stair Stepper for 20 min, then did some hill running. Smoked! Lifting today. Had a really good session. I am seriously beat up from the last couple weeks training, but I still seemed to put it together. High pulls. All sets 2 reps and 40 sec rest. 135, 135, 185, 185, 205, 205, 225, 275, 315, 315, 335, 355 for 6 sets Strict Press. All sets 2 reps and 30 sec rest. 135, 135, 185, 185, 205, 205, 225, 225 Push Press 275, 275, 315, 315 Push Jerk 315x4, 315x5 Deadlift with Hex bar and shrug at top. All sets 2 reps and 40 sec rest. 135, 135, 225, 225, 275, 315, 405, 495 for 6 sets (I think it was these weights, a hex bar is 45lbs right?) Finished with some plyos and abs. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/18/11 at 6:29am
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http://www.youtube.com/watch?v=K1OCsU4bFLs Vid for the push jerks. ------------- 105kg pro strongman |
Posted By: casinonman
Date Posted: 2/19/11 at 2:42pm
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You know Adam, I bet had you been drinking tuna shakes you would have gotten more reps.
Jesse |
Posted By: adam keep
Date Posted: 2/20/11 at 4:57am
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Hahaha! Shut it! We all know it isn't tuna and chicken shakes that make him who he is. The dude takes more crap and insulin than any of the others. The chicken shake and a tub full of insulin is the concoction that puts his size on. Lame!
------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/21/11 at 7:34am
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Did a ton of walking yesterday out of boredom. Today's training. Base gym was closed so I had to use the hotel facilities. They have a fair amount of stuff, but no rack or anything so i had to use the smith machine. Obviously the weights listed will be what I loaded on, but who actually knows how much it is really. Back squat with bands (doubled reds and doubled purple from ironwoody) warm up sets were doubles, working sets were singles. Rest was 30 sec between sets. warm up 135, 225, 275, 295, working sets 345, 345, 365, 365, 415 for 8 sets. Reverse Band Close Grip Bench. Used the little purple ones, maybe 30lbs off maybe less, who knows again. Warm ups were doubles, working sets singles. Rest was 30 sec. warm up 135, 225, 275, working sets, 295, 295, 345, 345, 365, 365, 385 for 4 sets, 405 for 4 sets, then back down to 365 for 4 sets. Smoked!!! All reps were mega fast, I like the reverse band stuff! Finished with pullups, grip work, abs, and some skipping rope. BW is around 235 like usual as of late. I am not sure if I need to get lighter and faster or heavier and stronger right now. I just wanna throw far when I get back to England and can practice! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/23/11 at 9:16am
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Well i had my worst session ever today. Didn't eat enough, didn't sleep enough, and the gym was freezing so i couldn't warm up. I tried to lift, but everything felt nailed down and I was getting the shakes from needed to eat. I called it quits early and am going to try to repeat the workout later in the week. Had a good conditioning session yesterday. Did 10 min of skipping rope, 1000m on the rower, and ran 1 mile. Looking forward to Friday and lifting again. I really want to hit big lifts! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/24/11 at 6:04am
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Well I am redeemed! I had a great sleep, ate good meals, and decided to try it again. Had a great session today! Hang power cleans. Warm up sets were 2 reps and working sets were 1 rep. Warm up 135, 135, 185, 185, 225, 225, 275, 275, Working sets 315, 315, 335, 335, 335, 335, 335, 335 Front squat. Warm up sets were 2 reps, working sets were 1 rep. Warm up 135, 185, 225, 275, 315, 315, Working sets 365, 365, 405, 405, 455, 405, 405, 405, 405, 405, 405 Push press all sets 1 rep. 135 for 3 sets, 225 for 3 sets, 275, 315, 315, 335, 355, missed 365 (I had it super close, but I'll get it next time. I think I was just worn out, PR pre back injury was 385). Finished with some leg assistance work, back extensions and some abs stuff. ------------- 105kg pro strongman |
Posted By: Pingleton
Date Posted: 2/24/11 at 7:32am
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Adam, Impressive stuff for a guy your size. Did you actually do a single Front Squat at 455 or was that a typo (just asking given the series)? Why did you do Push Presses AFTER the Front Squats? I would imagine you would have got 365 for sure if you had done them second, even if the Front Squats were just singles. Curious about your logic on this. BTW, how tall are you? ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: adam keep
Date Posted: 2/24/11 at 7:42am
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First off, thanks man! Yeah I did one at 455, was gonna try a 500, but the 455 was tough enough today. I did the push presses after the front squats because pressing, specifically overhead pressing has always been a strength of mine so I just don't train it as hard. I am 5'10" almost 5'11". ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/26/11 at 3:03am
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Did 2 sessions of cardio yesterday. Really felt good! Today's training went really well. Deadlift/Power snatch (did 1 deadlift and 1 Power Snatch as 1 total rep). All sets 1 rep. Did a bunch of sets at 135 and 155, 185, 185, 205, 205, 225, 225, 245 Deadlift +1 shrug (still a little scared to go heavy on these, but i need to start pulling again.) 315, 315, 365, 385, 405, 405, 495 for 6 sets. These were really easy, but I am not going to push it. Dips. All sets are 1 rep. did a few sets with just BW, BW+45 for 3 sets, BW+90 for 2 sets, BW+135x1, BW+180 for 6 sets, BW+190, BW+205x1 and another half rep. Working my way back up to the 5 plate level again! Finished with a buttload of pullups and abs. Feeling good today!!! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/28/11 at 6:06am
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Rested yesterday and did lots and lots of sleeping. Don't normally sleep more than 6 hours, but I got 11 and feel amazing! I am taking a week or so off of oly lifting I think because there are no bumpers here and I am beating myself up by having to decelerate everything. Plus my joints need the break anyways. Box squats supersetted with neutral grip pullups. All sets were 3 squats and 5 pullups. Bar, 135, 225, 315, 405, 455, 495 for 5 sets. Total 55 pullups. Close grip floor press. All sets 3 reps. 135, 225, 275, 295, 315, 315, 295 for 5 sets. Finished with 4 sets of 4 reps plyo pushups, 6 sets of 10 pushups with hands on plates, and then did a ton more pullups I think another 55. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 2/28/11 at 6:09am
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Rested yesterday and did lots and lots of sleeping. Don't normally sleep more than 6 hours, but I got 11 and feel amazing! I am taking a week or so off of oly lifting I think because there are no bumpers here and I am beating myself up by having to decelerate everything. Plus my joints need the break anyways. Box squats supersetted with neutral grip pullups. All sets were 3 squats and 5 pullups. Bar, 135, 225, 315, 405, 455, 495 for 5 sets. Total 55 pullups. Close grip floor press. All sets 3 reps. 135, 225, 275, 295, 315, 315, 295 for 5 sets. Finished with 4 sets of 4 reps plyo pushups, 6 sets of 10 pushups with hands on plates, and then did a ton more pullups I think another 55. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/02/11 at 5:09am
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Had me a good one today! Still gonna take a break from oly lifting. Front Squats. All sets 3 reps. Didn't time my rest, but they were short for sure. Bar, 135, 185, 225, 275, 295, 315, 345, 365, 385. Cut it there as I didn't want to push it today. Strict OH Press. All sets 3 reps. No timed rest again here, but I kept them short. 135, 155, 185, 205, 225, 245, 265. Didn't have anything else in my arms today, bummer. Finished with 3 sets of 12 leg curls, 3 sets of 20 bw squats, 3 sets of 10 1-armed kettlebell swings supersetted with 10 plyo lunges, and 3 sets of 15 kettlebell high pull swings supersetted with 10 box stepups. ------------- 105kg pro strongman |
Posted By: Sean Betz
Date Posted: 3/02/11 at 8:58am
| Nice work, Adam. Looks like your progressing. |
Posted By: adam keep
Date Posted: 3/02/11 at 6:09pm
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Hey thanks Sean! I am trying to make the most of my deployment in training since I can't go out and throw. With no end in sight of this deployment right now I think I will be able to make some good gains here barring injury. I keep looking at all the results from the shows going on and the ones from last year and i just want to throw more! I am trying to watch vids too so I can study technique of all you pros. It's gonna be rough to try to master all those throws!
------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/03/11 at 6:05pm
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Yesterday's conditioning. I did 4x400m sprints with 2 min rest between and 3 tabata interval jump rope sessions. I am thinking i want to put on a little weight now since i don't plan to compete in LW strongman anymore. I think maybe 5lbs will be the first goal. I need them to be lean though because I still have to have less than a 37in waist and be able to run the 1.5 mile in less than 12 min for the AF PT tests. I think I can handle at least that much right now. Lifting tonight after work if i am not too tired. Looking forward to it! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/04/11 at 2:49am
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Good session today, but my back let me know it is not ready for heavy deads just yet. Rack deads from below knee. All sets 3 reps. 135, 225, 315, 405, 495, 545. Had to stop there, it's all I could do with confidence right now. I want my big deadlift back!!! Dips. All sets 3 reps. Did 5 sets of just BW, BW+45 for 3 sets, BW+90 for 3 sets, BW+135 for 5 sets. Finished with some 1 arm dumbbell presses and dumbbell rows. Might do a little cardio later if I am bored. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/07/11 at 5:15am
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Saturday conditioning, I put on a backpack with a bunch of water bottles in it and walked up and down the steep hill leading to where I am staying, then finished with about 20 min of skipping rope...my calves are still sore today!!! Haha! Today's training. I had a really good session, everything felt strong. Power clean with bar height just below knees in rack. Didn't take it heavy since this is the first session back. All sets were 2 reps. 135, 205, 225, 275, 295, 315 Low box squat against doubled red and purple Ironwoody Bands. All sets were 2 reps and were good and snappy! Bar, 135, 225, 315, 365, 405, 365 for 5 sets. Speed bench with hands inside rings superset with neutral grip pullups. Bench was 2 reps and pullups was 5 135, 185, 225, 275 for 6 sets. 50 total pullups. Finished with some back assistance work and some abs stuff. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/09/11 at 12:44am
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Conditioning yesterday. I did 3 sets of 15sec on and 5sec off for 10 rounds skipping rope. I also did 3 rounds of hill sprints on a treadmill tabata style of 20sec on and 10sec off. I really liked this!!! I will be doing the hill sprint on a treadmill more often for sure! Today's session. Legs were kinda beat up and it showed, but I pushed as hard as they'd let me! Front Squats. All sets 2 reps. Tried to be as fast as possible. Rest times were 40 sec. Bar, 135, 135, 185, 185, 225, 225, 275, 275, 295, 295, 315, 315, 345, 345, 365, 390 for 3 sets but it was just too much today 370 for 3 sets. Seated behind the neck overhead press. Used my purple bands to lighten them for some speed work. I dont think I choked them on enough, it might have taken 15lbs off this time. All sets 2 reps and 20-25 sec rest. 135, 135, 205, 205, 225, 225, 275, 275, 295 for 7 sets. Finished with some high rep lower body stuff and some incline dumbbell pressing. Beat to hell and hoping I can throw far when I get back to home station. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/11/11 at 3:13am
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Well today was not a good session. My deadlift is still not responding due to the back injury and it is really getting in my head. I want to have my 740 pull back so bad! I think I am going to take a few weeks to a month off of heavy lifting and just go to the gym and "work out". Maybe a little bodybuilding style will help. I'll still add in plyos and some power cleans and such, but I need a rest from the low rep stuff for a bit. So Monday it will start...I will have a "leg day"! Haha! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/13/11 at 10:14pm
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Had me a really good session today! Not because I lifted tons of weight, but i just had fun! Been a while since training was just fun to do! Hang Power Cleans. All sets 6 reps. Bar, 135, 225, 225, 245 Close Stance Box Squat. All sets 6 reps. 60 sec rest. 135, 185, 225, 315, 365, 405. These were all easy, I need to give my lower back a rest though. I hope it decides to heal really soon! Leg Ext. 4 sets of 10 Speed bench. All sets 2 reps and 20 sec rest. 135, 185, 225 for 8 sets. RDL. All sets 6 reps. I used my fat gripz for the first few sets to work on my grip. I figure if I do this and then just use double overhand grip when i dont use them, I will limit the weight I use on deads and it will help with the healing process. I am a meathead after all and will go heavy even if I shouldn't. 135, 205, 205, 225, took off fat gripz, 245, 275. Box Step-ups. All sets 6 reps. Used the fat gripz on these. Did 4 sets of 6 per side. Finished with some abs and light kettlebell work. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/16/11 at 12:12am
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I did a bit of running after my last lower body session. I just ran 1.25 miles and skipped some rope. Last night I ran 2 miles and skipped rope. Today's session. I had me another good one. I feel great! The sun is finally out here in Greece, maybe that is why I am feeling like a champ. Still taking it easy with the heavy weights, but this was still a burner. Close grip floor presses. All sets 6 reps. Short rest periods, but not timed. Bar, 135, 225, 275, 275, 295. Neutral grip pullups with fat gripz. 25 reps (broken up into whatever I could do, so like 3-4 at a time) Regular grip pullups. 25 reps Incline Dumbbell. All sets 8 reps. Short rest periods. 70, 80, 90, 100, this is all they have for dumbbells here, all sets were easy. Dumbbell rows with fat gripz. All sets 10 reps. 55, 65, 75, took off the gripz, 95, 95. Dips 60 reps broken into whatever I could do. Explosive shrugs. All sets 6 reps. Short rest periods. Bar, 135, 225, 315, 365, 385. Finished with some superset crap for the GUNZ! Haha! Gonna run later tonight. Schweet! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/17/11 at 12:48am
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After my session yesterday I went into the gym here at the hotel and did a goofy arm session. I am trying to bring up my left arm strength and size. In 2005 I broke the crap out of my left forearm and now have 3 plates and 30 pins in there and they have limited me since then. After the arm garbage I ran a mile. Today I ran 2 miles. Tomorrow's session will be a heavy lower body day. Looking forward to training! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/18/11 at 7:31am
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So what was supposed to be a 5 hour day turned into a 13.5 hour day, total bummer! My legs were just beat up from walking around the jet over and over as we did inspections and such. Still managed to lift though, but it was far from an impressive session. Front squat 135x5, 225x5, 315x5, 365x3, 405x3 Smith Machine reverse lunges 135x8 per side, 225x6, 275x6, 315x3 Light Good mornings (hoping these will help with building my low back up again) 135x8, 155x8, 185x8 Finished with some lower assistance exercises and speed pressing. An exercise I do in my assistance is a high rep leg press only doing the last 1/3 of the lift. I know these sound stupid, but they seriously helped my deadlift off the floor and with my leg drive for my pressing. I was hitting these hard when I hit the 740 dead and 374 log press. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/19/11 at 3:33am
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Cardio today: ran .75 mi. Did 15 min of sprints. Row 2000m. Ran 1 mi.
------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/21/11 at 2:10am
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I gotta say, these last few training sessions with all the bodybuilding bullhonkey have really helped out my body! I feel really good, non of my joints hurt, my mood is up, everything just feels better. I will not be staying with this training, but it is a welcome break from the heavy stuff. Today: Warm up with 500m row. Push press. All sets 6 reps. Rest periods short. Bar, 135, 185, 225, 275, 295 Weighted Neutral grip pullups. 5x5. rest periods short. BW+35 for the 5 sets Dips. Did 40 reps with BW+45. Left tri is a little goofy with these, but not too bad I guess. Finished with some arm stuff, abs, and a 1 mile run. By the way, Libya needs to pump their breaks so I can go home and throw! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/23/11 at 1:07am
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Gym was closed today so I had to use the hotel gym. Smith machine...yay! Haha! Yesterday's cardio was tabata sprints on a treadmill set to 11% incline at a good running pace and did 8 sets of 20 on and 10 off (I would just stand on the side of the treadmill). Then I ran 1/2 a mile, 10 min on the stair stepper, and 5 min of skipping rope. Today: Back squat on smith machine. Weights are what I added to the bar, not sure what the bar actually weighs. All sets 10 reps. Rest was 3 min. 135lbs, 225, 315, 405, 455 for 5...just didn't have 10 in me at all. Explosive pushups. Did 10 sets of 3. Left tricep is giving me a pain again. Don't know what it is. Doesn't hurt on overheads, only dips and benches. Leg ext/leg curl superset. Did 3 sets of 12 per lift. Lame I know, but you go with what you got! Haha! Deadlift. All sets 8 reps. Rest was minimal. Did these last because I want to go light and keep the back happy. Today it was happy! Things are looking up for me! Used a 35lb plate as the biggest plate so I had to pull farther. 145, 215, 265, 335, 355. Easy, but not gonna push it! Feeling good! Finished with weighted abs and some leg lifts then did cardio. Cardio was 4 rounds of a 400m run superset with 100 rope skips and 30 sec rest. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/24/11 at 4:36am
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Cardio: 1.5 mile run. 6 sets of suicides on a volleyball court. Row 500m. Skip rope for 10 min. Looks like I wont be leaving here for a lot longer so it will be even longer till I get to start throwing, bummer. ------------- 105kg pro strongman |
Posted By: Beau Fay
Date Posted: 3/24/11 at 5:29am
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Adam, I always enjoy reading your log because it's neat to see an athlete who can train two totally different systems so well. It proves your point that bigger athletes can eventually adapt and be extremely strong and explosive as well as fit. I know when I incorporate more of this type of work I feel much better and more energetic. Carry on, brother!
------------- "Some people like to go out dancing... other people like us, we gotta work." -Lou Reed |
Posted By: adam keep
Date Posted: 3/24/11 at 5:02pm
Thanks a ton man! I think the cardio is something necessary for athletes. Like you said, you just feel better and more energetic and recover faster because flat out you are just healthier. Brian Oldfield used to do all kinds of training and not just gym work and he was an amazing thrower so why not look into other types instead of just pluggin away at the same thing over and over? I do love the feeling after a run though, you just feel almost high it seems. I have to keep up with some level of cardio anyways due to being in the Air Force and being deployed right now gives me a little more time to do extra training, but at home cardio is the same and I cut out a few exercises in my lifting. Again, thanks for reading my journal and good luck in your training!! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/24/11 at 10:17pm
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Today was a good one! If I am here for 2 more months I am going to make the best of it! I am missing the months of pregnancy though that my gf and baby are making the most changes and it is a serious bummer! Power cleans from below the knee. All sets 3 reps. 135, 225, 275, 315 Bottom position incline bench. Set these up in the rack and paused and relaxed at the bottom of each rep. All sets 5 reps. Bar, 135, 225, 275, 295, 315 DB rows 4 sets of 12 DB overhead press 3 sets of 6 Chin-ups did 30 total reps. These are rough for me due to the plates in my left arm, ouch! Finished with some tricep stuff and ran 1/2 mile (didn't have time for any more). ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/25/11 at 10:26pm
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Skipped rope for 5 min. Ran 1 mile. Rowed 1000m, Finished with a bunch of grip work. Feeling great!
------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/28/11 at 6:12am
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Had a not so good workout today. I have been up forever, making trips back and forth to the airport here in Crete, and it seemed like my avionics systems were just hating on me today. To top it off, I basically ate nothing but junk food all day. Warmed up with some rowing. Box squats. All sets 2 reps. Minimum rest. Bar, 135, 225, 315, 365, 405, 455, 455, 495, 520. These went up easy, but it is the heaviest I've gone in a long while so i didn't want to push it. Finished with a bunch of stuff like leg presses and back extensions, then rowed 2000m. It's all I really had time for. Had to go back to the airport again! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 3/30/11 at 1:11am
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Didn't have time for cardio yesterday due to moving hotels. We are in a really nice 5 star resort thing now, not bad! Today's training... Hang Power Clean and Push Jerk. Did 1 hang clean and 2 push jerks. 135, 185, 225, 275, 275, 295, 315, 315. Pullups 35 reps. Close Grip Floor Press. All sets 2 reps. 135, 225, 275, 275, 295, 315 for 5 sets. Finished with some dumbbell work for chest and biceps. Then i skipped rope for 10 min. I will make sure to do some cardio tomorrow! Can't look like a slob on the beach here ;-) Haha! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 4/01/11 at 3:00am
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Yesterday and today I woke up and did a mile run, 10 min on a bike, and 15 min skipping rope. My back is feeling good lately and I am hoping it is going to continue like this! Deadlifts. These were all speedy as hell! I didn't want to go heavy of course, but I'll take anything really right now because i just love deadlifting! All sets 2 reps. Rest was 40 sec. 135, 225, 315, 405, 455, 495, 515 for 5 sets. Front Squats. All sets 2 reps. Rest was 1 min. 135, 225, 315, 365, 405. Finished with some lunges and some assistance stuff. Did some light rope skipping and abs. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 4/13/11 at 4:14pm
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I've had some awesome training sessions lately, but this deployment is kicking my butt so I haven't been able to log my workouts. My back is feeling great and I think my dead might go back over 700 again this year! ------------- 105kg pro strongman |
Posted By: Duncan McCallum
Date Posted: 4/13/11 at 4:16pm
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Brutal. Keep it up man!!! Get that 7 on film! ------------- The man in the arena. |
Posted By: adam keep
Date Posted: 4/13/11 at 4:28pm
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I have a vid of me pulling 700 beltless from early 2009 at about 225lb. I'll have to find that one. This one will be a bigger milestone for me though as I am doing it post injury and not with the "made from steel" back I used to have.
Thanks a ton though man! Maybe one day, if I try real hard, and I eat all my veggies I can pull like Benni! Hahahaha!!!! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 5/17/11 at 6:54pm
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Well...it's been a while. Things have been rough on my side of the world. I was deployed in support of the conflict in Libya, but was pulled on 15 April due to my dad passing away. Luckily the Air Force has a good program/plan to deal with these things and I was on a plane 4 hours after being notified and was flying stateside. I've come to terms with it and am back to feeling as normal as possible. Training has obviously been slow, light, and reppy.
May 13- Powercleans- worked up to 355x3 (this is a pr for me, even before the back injury) Finished with a bunch of back work and some distance running.
May 17- Box Squats- worked up to 500x2 for 3 sets then did 405x2 for another 6 sets. All reps were really explosive. I guess I was just feeling it today. Finished with 3x12 GHR and 300m sprints.
I have changed my training up a bit. I need to do more reps! I need to crush my next PT test so I don't have to test 2 times a year. I missed the excellent category by .2% last time so I will get it this time I am sure of it! I can't wait to get throwing! I am home now and back into a normal routine. I also have a new job here for the next year that will keep me home so I can train all I want. I bought a 16lb shot so I am going to go toss that this weekend. ------------- 105kg pro strongman |
Posted By: Sean Betz
Date Posted: 5/18/11 at 12:25am
| Sorry to hear about your dad, Adam. Good luck the rest of the season. |
Posted By: C. Smith
Date Posted: 5/18/11 at 1:23am
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Very sorry to hear Adam.
------------- |
Posted By: adam keep
Date Posted: 5/18/11 at 7:54pm
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Thanks guys, it means a lot!
Yesterday's training. I am back on normal duty now so squadron PT is going to happen every Wednesday and then I will do my pressing afterwards. Gonna be long while before I hit any pressing PR's I guess. Squadron PT consisted of loads of pushups, situps, lunges, skipping, bounding, and running. I had a good sweat going on after this for sure! Hammer Strength Speed Pressing (used bands on these) I like using the hammer strength machines for most of my speed work. I know it sounds silly, but it allows me to be as explosive as possible and not have to worry about technique, just all out explosiveness. 10 sets with 90lbs per side and bands for 2 reps and 20 sec. rest. Dumbbell bench press (suck royally at these!!!) 90x10, 105x10, 125x6, 125x6, 125x4 1 Arm Dumbbell Push Press 125x2 per side for 4 sets Weighted Dips 45x5, 90x5, 135x5 for 3 sets and a 4th sets of 4. Was going to do the 5th rep but some dude walked up and told me not to get hurt doing that! WTH?! You don't say that to someone lifting! It totally through me off and I stopped for fear of...yep, hurting myself! Grrr! I think I will start with these next week. I want to work with 4 plates on these again so I can get back up to the 5 I did last year. Military Press 135x5, 185x5, 225x5, 225x5, 225x5 ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 5/19/11 at 6:42pm
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Threw my 16lb shot a little yesterday. It was the first time in a long while (maybe 2 years). Everything was right around 45 feet. After all the training I did the day before I was pretty happy with this. I think with a bit more practice I'll be reaching 50 feet, which would be great at my size! I think I'll throw again Saturday or Sunday. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 5/22/11 at 9:39pm
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Training on Friday wasn't great. Work was super busy and I just didn't eat enough. I did go in and get at it though so it wasn't a total loss.
Power cleans Did loads of these working up to 355. Finished with a bunch of pullups, rows, and conditioning. For conditioning I did sledge hammer slams on the tire for 10 swings and then sprinted 200m for 5 sets as fast as I could.
Went out and threw my shot for 10 throws on Saturday and Sunday. I need to work hard on these. My Standing throw is way too close to my glide. Might try to learn the spin soon I think too. Best standing throw was just over 46 feet and best glide was just over 49 feet. This was a 16lb shot. I want 50+ bad!!! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 5/23/11 at 6:49pm
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Had a good one today! I wanna be fast! Box squats 135x5, 225x5, 315x5, 405x5, 430x5, x5 Front squats 315x2, x2, 365x2, 405x2 (should have done these first, I wanted to keep going, but didn't have the energy) Kettlebell swings/Med ball throws 32kg x10 and 6 30lb med ball throws for 4 sets. I'm wondering if the pull through motion of a kettlebell would simulate the WFH very well? Hmmm.... GHR's for 3 sets of 12 holding a 10lb plate. Finished with some conditioning of 6 sledgehammer swings and pushed my car up a hill 100ft for 3 sets. Sledgehammer slams 2 sets of 20. ------------- 105kg pro strongman |
Posted By: Styler
Date Posted: 5/24/11 at 3:42am
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Good stuff! looks like 50 will go down in no time!
------------- Spencer Tyler = Awesome!!! |
Posted By: adam keep
Date Posted: 5/24/11 at 7:01pm
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Thanks dude! I don't know if anyone has seen them, but muscledriver has pretty compact medicine balls that going as heavy as 50lbs. Would be good for throwing indoors when the weather is bad. I have 2 40's and 2 30's in my gym and they are awesome! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 5/25/11 at 7:04pm
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Wednesday training. Started with Squadron PT. Lots of pushups, situps, jumping jacks, lunges, squats, and running. Speed incline on Hammer Strength machine against bands. 45lb per side plus bands for 10 sets of 3 with 25 sec rest Bench 135x3, 185x3, 225x3, 245x3, 265x3, 275x3, x3 all sets with tons of band tension. Yowza these were hard! Incline Dumbbell with fatgripz 85x10, 100x6, x6, x6, x6 Push Press 185x3, 225x3, 275x3, 315x3 Bradford Press 85x20, x20, x20 Finished with some grip and called it a day. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 5/30/11 at 6:58pm
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Last 2 workouts were pretty light. I ended up going to Cornwall this weekend and didn't have time for real sessions. On Friday I ran a bunch and did a ton of pullups and abs. Monday I just did a bunch of kettlebell work and ran a bunch. Looking forward to training tomorrow!
If you are ever in England, Cornwall is an amazing place to visit! So much to see and do and is just naturally beautiful. Also, go see Stonehenge. I know it just looks like a bunch of rocks in a picture, but up close they are unreal! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/01/11 at 5:34pm
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Tuesday: Cardio for 30 min. 15 elliptical, 10 run, 5 skip rope. Wednesday. Tried to keep the rest periods short and kept moving the whole time. DE Flat Bench (crap I suck at bench!) warm up, 265 for 10 sets of 2 with 20 sec rest. Sort of DE bench (just trying to be fast with a little heavier) 315 for 5 sets of 2 with 30 sec rest. Push press 135x3, 225x3, x3, 275x3, x3, 315x3, x3, 335x1, 355x1 Incline Bench 135x10, 225x10, 245x8, 185x8, x8, x6, x6 Ring Pushups 12, 12, 12, 12 Finished with a 1 mile run with a 20lb weight vest on. Holy crap that was hard! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/05/11 at 7:19pm
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Thursday: Ran a mile in 6:55. I wish I could keep that pace for the 1.5 mile run. Friday: Power Cleans 135x2, x2, 225x2, x2, 275x2, x2, 315x2, x2, 335x3, 355x2, 365 for 6 fails! I missed every one of them because they bounced off my chest. Bummer. Deads superset with pullups 365x5/5 PU, 405x5/5 PU, 495x5/5 PU, 405x5/5 PU my back was not happy with me after these. I really need a break I think. Did a few other things here, but can't remember. Starting today (monday) I am, on my life, going to lift lighter for once. I have been going heavy for too long and that is what created the back injury for me. I miss heavy deads bad, but I think trying to chase them down again is going to ruin my back. I really want to throw now though so that is going to take priority and a massive deadlift is not necessary. Squats and kettlebells tonight. ------------- 105kg pro strongman |
Posted By: Pingleton
Date Posted: 6/06/11 at 3:03am
We have never met and you don't know me at all, but I think you really need to take your own comment to heart for at least this throwing season. You can still lift heavy, but avoid deads and power squats and focus on power cleans (even just hang cleans), front squats, and maybe some very strict RDLs, Good Mornings, or Back Extensions for your lower body lifting. Besides, you already have a superb deadlift! ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: adam keep
Date Posted: 6/07/11 at 12:22am
Dude I fully agree! Back squats don't actually hurt at all, not even a niggle, it's just the deads. I can even power clean with very little discomfort! Training is going to be light for a while though, I am promising myself that! Thanks for the comment!
Monday: Back Squat (Went light and reppy! Gonna be this way for a while.) Warm up 275 for 10 sets of 2 with 20 sec rest. Then, 275 for 3x12. Kettlebells. Used a 24kg for the whole session. Finished as fast as possible. 50 2 hand swings 25 1 hand swings 50 hand to hand swings Cleans 2 sets of 8 Clean and Press 2 sets of 8 Snatch 3 sets of 5 Front Squat 3 sets of 10 Finished with 1/3 mile run and 10 med ball slams for 3 rounds.
Back felt fine after this. I will keep up what I can and practice all the throwing I can. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/09/11 at 5:35am
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Tuesday: Ran 1 mile in a 20lb weight vest. Wednesday: Went to a wedding so I didn't have time to head to the gym. Did a kettlebell workout at home instead. Used a 24kg kettlebell for entire workout. Cleans 3x6 per arm Snatch 3x6 per arm 50 1 hand sqings per arm Clean/Squat/Press 3x6 per arm Clean/Press/Squat 3x6 per arm 100 hand to hand swings Then finished with 100 pushups and some grip work. Thursday: Ran 1.66 miles doing it in a tabata interval style. I did a little throwing today as well. Tried the South African style throw for the 16lb shot and on my first throw I matched my PB in the glide. I think I will continue to try to learn this and maybe put up some big throws. The wedding I went to was amazing! It was for WSM athlete Terry Hollands of England. It was a literal "who's who" of strongman. Svend was there as were plenty of the giants. It felt so weird being the tiny guy there, haha! Also there was so much food I was nearly sick from eating. I had a piece of lamb as big as my head! Yikes! All the strongmen were talking about how fun HG is and how it just seems like everyone gets along better. This really made me excited to get competing! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/10/11 at 4:23am
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Friday: Warmed up with Plyos and skipping rope. Pullups 45 reps Band Pullaparts for 4 sets of 20 Kettlebell work. Used 24kg for everything but the side bends where I used a 32. 50 side bends per side Swings/cleans/snatches 6 reps of each for 3 sets Overhead hold and walk-walked with kb overhead for 100ft then switched hands, did this 2 times per side. Walking lunge/press 15 reps per side Finished with... 6 swings, 6 front squats, 6 cleans, 6 swings, 6 front squats, 6 snatches, 6 swings, 6 front squats...with no rest, ouch! Did a 1.5mi run to finish. Feeling healthy! The kb work doesn't hurt my back at all, in fact it feels great! I didn't do any cleans or anything like that to give the back a little more rest. I will keep with the kb work for a while and do 1 or 2 barbell exercises before hand like squats, bench, overheads, cleans, snatches, and whatever else. Hopefully I can stay explosive and healthy. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/13/11 at 2:10am
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Monday: Warm up Reverse Band Squats (trying to be extra fast on these, speed stayed untill the last set and I was just not poppy at all) 155x3, 240x3, 330x3, 365x3, 405x2 for 10 sets with 20 sec rest. GHR 3x10 Kettlebell work. Used an 80lb bell for entire workout. 50 hand to hand swings 25 1 handed swings per side 25 cleans per hand 25 high pulls per hand Clean and press 5, 4, 3, 2, 1 per side Finished with some running and ab work. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/13/11 at 2:55am
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Oh I forgot to add, I threw a few times on Saturday but didn't measure anything thinking none of them were great. Well today I went out and measured the holes I created in my lawn (oops haha!) and I had a handfull at 46-48 feet and one of them at 51!!! I don't know what I was doing when I tossed this, but I need to get it back! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/15/11 at 6:55pm
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Wednesday: Did squadron PT which was run 450m do 25 pushups, 25 situps, 25 squats and repeat 3 times. After PT... Incline speed press 225 for 10 sets of 2 with 20 sec rest Push Press 275 for 10 sets of 2 with 30 sec rest Kettlebell work. Used 2 24kg bells Double Swings 2 sets of 25 Double Cleans 3 sets of 15 Double Clean and Press 10, 8, 6 reps See Saw Presses 3 sets of 8 per side Single hand high pull 3 sets of 15 per side. Used a 90lb bell for this. Finished with 20 1 handed swings per side, 15 cleans per side, 10 clean and presses per side, 5 snatches. Used a 24kg for this. Ended the workout with some hammer strength incline presses. Used 4 plates per side for 5 sets of 3. I think that comes out to like 7,000lb presses right? Ok, maybe not that much...
------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/19/11 at 12:14am
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Friday: Went out and threw the shot for 10 or so throws trying to work on tech. Lately I have been forgetting to open up my hips when I release and the shot is going nowhere! Tried using a couple of kettlebells for WFH and WFD and they don't feel the same, but certainly better than nothing! Fat Bar Pullups for 40 reps Kettlebell work. Used a 32kg bell. 50 2 hand swings 25 1 hand swings 50 hand to hand swings Cleans 2 sets of 8 Clean and Press 2 sets of 8 Snatch 3 sets of 5 Front Squat 3 sets of 10 ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/20/11 at 4:27am
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Monday: Oly Squat warm up then 350x3, 405x3, 455x3 Hang Power Cleans Warm up then 225x3, 275x3, 315x3 Kettlebell work. Used 24kg bell. 6 swings, 6 front squats, 6 cleans, 6 front squats, 6 snatches, 6 front squats and did this for 5 rounds non-stop. Finished with some bicep junk and ran 1.5 miles, then 10 throws with the shot. After all of this I was still hitting 48 feet. Promising I suppose. Back is feeling really healthy now. I hope it stays that way! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/22/11 at 6:23pm
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Wednesday: Squadron PT Run 5 laps on basketball court, 21 squats, 21 push ups 1:30 plank, 21 situps, run 2 laps 15 squats, 15 push ups, 1:15 plank, 15 situps, run 2 laps, 9 squats, 9 push ups, 1:00 plank, 9 situps, run 2 laps 6 squats, 6 push ups, 45sec plank, 6 situps, 2 laps, 3 squats, 3 push ups, 30sec plank, 3 situps, 5 laps. Bench warm up, 255x3, 295x3, 325x3 all pretty snappy. (gonna teach myself to bench heavy again) Push Press warm up, 245x3, 275x3, 315x3 Band press downs used red bands for 4 sets of 12 Kettlebell work. Used 32kg bell. I do these with basically no rest, just enough to breath and reset. Brutal! Cleans 3x6 per side Snatch 3x6 per side 50 1 hand swings per side Clean/squat/press 3x6 per side Clean/press/squat 3x6 per side 80 hand to hand swings That seriously hurt! I tore 2 callouses during this but luckily I tape like a champ and was able to finish. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/26/11 at 3:03am
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Friday: Power cleans warm up, 275x3, 295x3, 320x3 Fat Gripz Pullups 40 reps Kettlebell work. Used 32kg bell. 50 side bends per side Swing/Clean/Snatch 6 reps of each for 3 sets per side Overhead Hold and walk for 4 sets per side and walked 50 feet each set. Lunge/press 15 reps per side. Had to finish there dude to work. Ran 1.5 miles as fast as I could on Saturday and did a handfull of throws with the shot. I really want to get this thing flying! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/27/11 at 7:40am
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Monday: Oly Squat: warm up, 375 x2, 425x2, 475x2 (weights are down a bit, but I am hoping that this style is going to help with my drive on the throws) Snatch Grip Hang High Pull 225x3 for 6 sets (just trying to pull high and fast) GHR 3x10 Kettlebell work. 50 hand to hand swings 24kg bell 25 1 hand swings per side 24kg bell Cleans 10, 9, 8, 7, 6, 5, 4,3 ,2 ,1 on each side. this was a burner!!! 32kg bell High Pull/Snatch combo 5, 4, 3, 2, 1 each side. 32kg bell. Front Squat 3x10 32kg bell Military Press 5, 4, 3, 2, 1 each side 32kg bell. Going to run after work. Will get in some grip work when I get home. Throwing tomorrow. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 6/30/11 at 7:08am
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Did my Air Force PT test today and scored a 93.7 (in excellent category). Did 70 push ups in 1 min, 62 sit ups in 1 min, had a 34.5 inch waist, and ran the 1.5 miles in 11:28. Not bad! After the PT test I lifted a bit. Bench (need to be faster!!!) warm up, 315x2, 335x2, 345x2, 225x2 for 6 sets SPEED! Push Press 225x2, 275x2, 315x2, 325x2 Hammer Strength Incline 3 plates for 2 sets of 5, 4 plates for 2 sets of 3 Called it a day!
Went out and tossed the shot yesterday and hucked one out to 53 feet! Can't freaking repeat it though! Haha! I felt like I really just got a hold of that damn thing that time. I will keep working on it. Saw a flyer at the gym for a track meet that will feature all the military forces in Europe and would like to try to qualify for it. Might be cool to go out and try it. Takes place in Belgium in September. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 7/01/11 at 6:55am
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I am super tired and sore, but I gotta get it in! I am working nights right now and needed to get to work so I didn't get my full session in, but I'll make up for it tomorrow if I can. Power clean warm up, 225x2, 275x2, 315x2, 335x2 no more pop had to stop... High Pull 365x2 for 3 sets Treid a few explosive movements with bands to replicate the left arm block for releasing the shot. Did a few sets on both sides. Pull up/GHR sit up superset 5pu/8su for 6 sets Kettlebell work. Used 80lb bell. 25 2 hand swings 20 cleans per side 15 snatches per side 10 clean and presses per side 5 front squats 20 2 hand swings 15 cleans per side 10 snatches per side ran out of time here, had to go to work. Tomorrow I will get some throws in. Feeling really good about training right now. I feel light and healthy and the explosiveness is coming! Yahoo! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 7/05/11 at 5:52am
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Monday: Back Squat. Trying to be as explosive as possible. I am sacrificing the weight for the explosiveness from now on. Let's hope it makes me throw FAR! Warm up, 315x1, x1 335x1, x1, 365x1, x1, 405x1, x1, 435x1, x1, 455x1, x1 Back Ext. 3x12 with 25lb plate Close grip hang snatch. These are odd but I can see how they will help with WFH for example. 135x3 for 6 sets Kettlebell work. Uses 24kg bell. Figure 8's 30 reps 50 2 hand swings Halos 30 reps each direction 50 1 hand swings per arm 40 side to side passes 75 2 hand swings Hot Potato 60 reps 100 hand to hand swings 90 twists 50 2 hand swings 3x3 bottoms up presses Finished with some grip work.
Tossed the shot today. Things are coming together with the rotational technique. Tossing some pretty good ones lately! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 7/06/11 at 6:40am
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Wednesday: Close grip reverse band bench. warm up, 365x1, x1, 405x1, x1, x1, x1 with 45 sec rest, 365x1 for 8 sets with 20 sec rest. Strict Overhead Press. warm up, 250x1 for 8 sets with 40 sec rest. These were easy even after the pressing before, but I want to speed them up so I am going to keep the weight low when doing them. Band Pressdown/Med ball put Green band and 30lb ball. 12 presdowns and 6 puts per arm for 2 sets Kettlebell work. Used 80lb bell. 50 2 hand swings 25 1 hand swings 50 hand to hand swings 16 cleans per side 10 clean and presses per side 15 snatches per side 30 front squats. Going to do a little grip work later here at work. Feeling strong! ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 7/07/11 at 6:21am
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Threw the shot for 15 full throws today, best of 52ft. Still not sure if I want to throw with the rotation or the glide though as I throw nearly the same with both (my tech sucks on the rotation). The rotational tech is definitely less effort to get the same distance out, but I am not as consistant. I guess I'll keep working on it. Also did 10 min of hard boxing drills. I actually do this 3-4 times a week, but don't normally put it in here. It's just something I do to pass the time. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 7/10/11 at 1:34am
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Friday: Holy crap I was tired for this session! I have been working nights for the last couple of weeks and it is wearing me out! Training is not going that great because of it! Yuck! Power Clean warm up, 315x1, x1, 335x1, x1, 355x1, x1, 365xF bummer. (done 355x3 before, but I guess I am just scared of this weight, stupid mental blocks!) Pull up/med ball slam (40lb ball) 8pu/6 slam for 4 sets Barbell curl/isometric chin up hold 10 reps/10 sec hold Kettlebell work. 80lb bell used. 6 swing high pulls 6 sumo deadlift high pulls 6 cleans 6 sumo deadlift high pulls 6 snatches 6 sumo deadlift high pulls Did 5 rounds of that as fast as I could. Took me 14 min. Finished with some ab work. ------------- 105kg pro strongman |
Posted By: adam keep
Date Posted: 7/25/11 at 5:57am
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Training has been brief for the last week. My girlfriend and I are expecting our baby girl to be born any minute now. She was due this past Saturday, but to no avail. I have still made it to the gym, but I only do 1 or 2 movements and get out so I can be home just in case. Anyhow, maybe this baby will be here in the next few days...I hope so anyways. On another note, I bought a full on home gym for my garage. I got 150kg of bumpers, 260kg of iron plates, squat stands, a bench, a GHR, a texas power bar, dumbbell handles, some gym mats, a weight tree, a 32, 40, and 48kg set of kettlebells, and an extra pair of 25kg bumpers. Can't wait for these to show up! ------------- 105kg pro strongman |