Meta's Strongwoman Training

[TREY]

I'll second what Bix said!

[Metamorphosis]

Bix and Trey - I never knew that ! No wonder ! Every day is like an epiphany for me !
So should I alternate the Chest press and C&P weeks like I do Squatting and Deadlifting?


So today should be a ME DL day for me. I was going to do rack deads to get my confidence up...I see the competition requires the 315 DL again ! OYVE ! I have been working on core and leg strength alot - I have a feeling I'm going to max our at 265 again. I really need help with the damn wrist straps - they are just not natural for me - if I could get used to them, the bar would be less likely to slip out of my hand. Do they come with a velcro wrap? I feel like the bar is so thick in my hand trying to hold it together.

Thanks

I did some home exercises - lifting air conditioners for back strength - not the same as an atlas stone but it helped with grip and forearm !!!!!
Amy

[TREY]

Yea you can alternate between bench and clean and press for your ME days if you want.

[BIX]

Originally Posted by TREY

Yea you can alternate between bench and clean and press for your ME days if you want.

here's a good read for you:

http://www.elitefts.com/documents/st...aining_101.htm

[Metamorphosis]

Originally Posted by BIX

here's a good read for you:

http://www.elitefts.com/documents/st...aining_101.htm

Thanks, Bix...I love the first sentence "This article is for the strongman competitor who is just starting to compete and really has no clue about how to train." It fits me to a tee !

The article was good. I"ll mix things up a bit.
Here's what I did this weekend:

sat 12/13
ME DL day
10*50 warmup
1*100
1*150
1*175
1*185
1*195
1*205
1/2 * 215 FAIL

Lat Pull Downs 10*70*3
Reverse Hypers with a twist 10*20*3
Lat Rows 10*55*3
Decline ab crunches w/ 20*# BB
10*20*3

Sunday 2/14
MD Cleans
10*50
1*70
1*80
1*90
1*95
1/2*100 fail
Arnolds 10*15*3
Incline chest flies 10*15*3
Shoulder press 10*35*3
Iso Row 10*50*3
shoulder flies ( machine with padded tubes) 10*25*3
Chest cable fly 10*20*3
hypers with 20# BB
10*20*3
ball crunches 10*10*3
frog crunches with 10# ball 10*10*3
whew !
Tomorrow - DE DL day ( 60% of 215) I'm going to add in legs as well.

[Metamorphosis]

12/15
DE DL day

60% of 215
3*130*8

Hypers( with a twist)
10*20*3

decline abs with 20# BB
10*20*3

Pendlay rows
10*40*3

Leg Curls
10*70*3


Lat Oull Down
10*60*3

Seated Rows
10*40*3

Abd and Add
10*165*3 both machines

leg Press ( This was the seated one where I have to push the sled up as opposed to te one on the floor)
10*150
10*250
10*370
Great WO

Off training tomorrow.

[TREY]

Have you ever thought about dropping the volume of your workouts and bringing up the intensity? You could go from 9 exercises down to 4-5.

To use your last training day as an example you could have done-

DE DL
Hypers/Rev Hypers
Pendlay Rows
Abs

That would cut down the amount of time you need for each workout as well as give you body a new type of stimulus to adapt to.

Just a thought. Great job on the deadlifts! Your strength is coming along very quickly.

[Metamorphosis]

Originally Posted by TREY

Have you ever thought about dropping the volume of your workouts and bringing up the intensity? You could go from 9 exercises down to 4-5.

To use your last training day as an example you could have done-

DE DL
Hypers/Rev Hypers
Pendlay Rows
Abs

That would cut down the amount of time you need for each workout as well as give you body a new type of stimulus to adapt to.

Just a thought. Great job on the deadlifts! Your strength is coming along very quickly.

Great advice - Bix and the others have made similar comments over the past year or so...I guess since I can't get the amount of weight I'm looking for, I think to my self that if I do more auxiliary exercises it will help with my overall improvement. I always think more is better- but that does not coincide with Heavy Lifting and muscle mass.
Thanks for the input.

I'm going to be doing ME Pressing tonight and will follow up with 4 other exercise concentrating on degree of intensity.

Oh, and thanks for the comment on my DL.

[TREY]

Originally Posted by Metamorphosis

Great advice - Bix and the others have made similar comments over the past year or so...I guess since I can't get the amount of weight I'm looking for, I think to my self that if I do more auxiliary exercises it will help with my overall improvement. I always think more is better- but that does not coincide with Heavy Lifting and muscle mass.
Thanks for the input.

I'm going to be doing ME Pressing tonight and will follow up with 4 other exercise concentrating on degree of intensity.

Oh, and thanks for the comment on my DL.

That would be how I do it. I'd probably do 1 pressing assistance (db press, dips, skull crushers, db floor press, etc), 2 lat/upper back exercises (db rows, band pull aparts, chins, pulldowns, face pulls, etc), and then 1 ab exercise (planks, weighted sit ups, hanging leg raises, pulldown abs, db side bends, suitcase deadlifts, etc).

So it might look like this-

ME Upper Movement
DB Neutral Grip Press
Pulldowns
Face Pulls
Weighted Sit Ups

Done is less then an hour. Remember more is not better. Better is better

[Metamorphosis]

I wish I read this before I hit the gym tonight

I forgot I was doing C&Ps tonight ( DE)
3*65*8

Arnolds
10*20*3

Chest flies
10*20*3

Shoulder Press
10*40*3

cable shoulder pulls
8*10*3

Hypers with a twist
10*30*3

OBL Hypers
10*25*3

Frog crunches ( med ball)
10*10*3

Decline abs
10*30*3

When can I add in bi and tri? I'm not sure where to stick them - I need them for the stone / keg lift - yes?

I'm taking tomorrow OFF, but will start up again n Friday with DE Dead Lifts...suggestions?
Thanks!

I don't now what face pulls are - I'll do search.