Hmm, this is a tough one, I don't think it has had any direct carry over except maybe to the deadlift, but as far as improving my shoulder 'toughness' and overall balance it definitely helps, I would say in your case, a mix of higher rep regular chins (I know quite a few of the strongman events are more endurance related) and OAC progressions for that 'freak' strength in unusual positions is probably your best bet.



Yeah, I'm doing pull ups a bit more now than I used to for shoulder balance and to help prepare the elbows better, but my preference is definitely chin ups. There was a study done on the difference between the two, both being almost the same because the lower peak contraction on the chins was made up for with a longer ROM.

The snatches are cool, after doing them quite a bit I've developed a bit of ongoing soreness in my hamstring tendons, so I'm just waiting for that to dissipate before I bump up the weights (40kg is flying up now) but I'm hoping that I can hit ~bodyweight by the end of the year.

I've found something that makes my knees feel awesome that goes against all conventional wisdom, leg extensions with a half ROM and putting my feet in a 'duck' position. It makes it almost entirely a VMO movement, doesnt stress the knees as I dont go deep and makes my knee feel so much more stable. Did 2x25 the other day at the end of a workout and felt awesome. Going to keep at them, kind of like a band pull apart for my knees, hopefully it improves the stability a little.

_________________
Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log

Friday 13th July 2012

--WARM UP--

KB Swings
7.5kg x ~20 Reps --So much better than using a plate

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Farmers Walk
95kg(Each Hand) x 40m (With Drop turn @ 20m)
95kg(Each Hand) x 40m (With Drop turn @ 20m)
115kg(Each Hand) x 40m (With Drop turn @ 20m)

Squats
60kg x 5 reps
100kg x 5 reps
120kg x 5 reps
140kg x 5 reps
160kg x 1 rep --Couldn't keep core tight enough so racked the bar and put my belt on.
160kg x 5 reps

--EXTRA'S--

Beer Festival today.

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Tuesday 17th July 2012

--WARM UP--

KB Swings
7.5kg x ~25 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Military Press
75kg x 3 reps
85kg x 6 reps --PB by 1 rep at this weight

Deadlift
120kg x 5 reps
190kg x 5 reps
212.5kg x 3 reps
240kg x 1 rep
280kg x 0 reps --Glad I tried this as it shows I've improved quite a bit. Although I failed the rep I got it to just below knee height. Should get this quite soon, just need a bit more speed off the floor.


--EXTRA'S--

#2 Gripper Work and Sledgehammer levers

Dips
x 50 reps Toal

Chin Ups
x 50 reps Toal

Kneeling Rollouts
x 50 reps Total

KB SWings
40kg x 30 reps Total

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Thursday 19th July 2012

--WARM UP--

KB Swings
7.5kg x ~25 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Klokov Press
40kg x 6 reps --Trialing this. Need to keep the weight low for a bit and see how it goes.

BTN Push Press
82.5kg x 10 reps --All nice and stable

Incline Press --1 click up.
95kg x 3 reps
107.5kg x 3 reps
120kg x 3 reps --All reps where easy, blasted off the chest. Time was low today so had to get the fuck out of Dodge.


--EXTRA'S--

#2 Gripper Work

Dips
x 50 reps Total --5 x 10

Kneeling Rollouts
x 50 reps Total

Chin Ups
x 50 reps Total --Used 6 rep sets, went over 50 but not sure what the exact number was.

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Thanks brother! It does feel pretty nice to cross that one off!

_________________
Don't wanna be a fatty no more...I AIN'T A FATTY I JUST EAT A LOT!

Saturday 21th July 2012

--WARM UP--

KB Swings
7.5kg x ~25 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Squats
60kg x 5 reps
90kg x 5 reps
110kg x 3 reps
130kg x 3 reps
150kg x 3 reps
170kg x 3 reps
200kg x 1 rep --This felt much harder than it should have done.

--EXTRA'S--

RFESS
x 10 Each Leg --These are awesome, don't know why I haven't done more of these in the past. Need to do 50 reps per session just like chin ups and dips.

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Tuesday 24th July 2012

--WARM UP--

KB Swings
7.5kg x ~20 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Military Press
70kg x 5 reps
80kg x 3 reps
90kg x 1 rep
100kg x 1 rep --Getting confident with this now, even starting to think about reps.
110kg x 0 reps --Cleared my eyes but not my head. Think I should get this next max day but expecting it to be a grinder.

Arrived late as my alarm didn't go off. Just got done what I needed to and got out of there.

--EXTRA'S--

My car went it for it's MOT so while I was waiting thought I'd go for a walk. Didn't realise it would be two and a half hours before the garage phoned me. Nice day though and quite a bit of ground covered even though I was plodding.

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Thursday 26th July 2012

--WARM UP--

KB Swings
7.5kg x ~25 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

18" Rack Pulls
70kg x 5 reps
120kg x 5 reps
160kg x 5 reps
200kg x 5 reps
240kg x 5 reps
270kg x 3 reps
305kg x 0 reps --Really need to do a deload week. This is quite a bit below my max but it wouldn't budge. I've felt really drained all week so next week will most definitly be deload.

--EXTRA'S--

RFESS
x 50 reps Total (Each Leg)

KB Deficit Deadlift --Top of KB was level with the floor.
40kg x 50 reps Total

Sandbag Zercher Good Mornings
25kg x 30 reps Total.

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Lol, I was the same. That single I ground out with 40kg the first time was meant to be a set of 5 to warm up. I feel like they are making a difference though, I think the higher volume and frequency is helping a lot with overhead movements.

Just wondering, do you use a lean back and wider grip for overhead pressing and just get it up any way you can or do you keep a tighter body and narrower grip?

_________________
Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log

Friday 3rd August 2012

--WARM UP--

KB Swings
7.5kg x ~25 Reps

Band Face Pulls
x50 reps
x50 reps

Axle Complex 40kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

Axle Complex 60kg
Deadlift x 5 reps +
BOR x 5 reps +
Power Clean x 5 reps +
Military Press x 5 reps +
Squats x 5 reps

--MAIN WORK--

Klokov Press
40kg x 10 reps
50kg x 10 reps
60kg x 5 reps
65kg x 1 rep


A1 - BTN Push Press
75kg x 10 reps
90kg x 5 reps
112.5kg x 1 rep
A2 - Deload Squats
75kg x 5 reps
90kg x 5 reps
112.5kg x 5 reps

Shrugs
112.5kg x 50 reps --The bar was already loaded so just dropped it down and hit a high rep set. Started to be a grip challenge toward the end.

--EXTRA'S--

RFESS onto a block
30 reps Total (Each Leg) -- Used a med ball held out in front to make me stay upright. Made these much harder and I think better. Balance was a bit of an issue but this will get better with time.

Sandbag Press --Cleaned from floor at the start of each set.
25kg x 10 reps --Too easy
55kg x 6 reps --Still a bit too easy
80kg x 3 reps --Now that's hard, much better.
80kg x 1 rep
80kg x 3 reps --Need to get a few more smaller bags to stuff inside, think 90kg would be my max in this.

_________________
My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle