July 11,
Clean and Jerk-135x1x5x1x2 225x5x4x4
Rack Presses-135x10 185x5 225x2x5 275x1x1 135x10x5
Windmills-50lbsx a couple painful attempts.
Pullup/pushup combo-mex 5 sets of 5 pullups and 10 pushups
 
July 13,
Squats-135x5x10 225x5x5 315x5 405x5x5x5x5x10 225x10
Hangcleans-135x5x5 225x1
abbs-for what seems like a lifetime!!
Hip sled-I don't know the weight so I go by how many plates I put on, 2pl on each sidex10 3plx20 4plx20 5plx20 6plx10
calve raises- done on hip sled, 2plx20 3plx20 4plx20 5plx20
Lunges-I just hate lunges.
 
I'm just wondering if I'm over-training right now. I've been feeling great and no pains in my back or knees. I'm just trying to get ready for nationals and for some reason it seems like I'm hitting the gym a little hard. I only train 2 days a week in the gym, and on Saturdays I train events. Any suggestions would be much appreciated.
 
Dana Timm

I don't think your over doing it maybe two much sets and reps on some which can cause more wear and tear on your muscles and just would take them longer to rebuild themselves maybe a little less sets on squats,rack presses

July 15,
Bench-135x10x10 185x10 225x5 275x5 315x3 225x5
Military presses- 135x5x5x5x5
Hammer curls-25x10 40x10 50x10 60x6
Decline pushups- mex10x10 me+45lbsx10 me+90lbsx10
Rope rows-120x10 165x10
High Pulls-95x10x10
Curl bar curls (machine)- 60x15 90x10 110x10 130x10 150x10
 
July 18,
Deads-135x10 315x5x5 405x5x5 495x1x1 with long holds no straps
Stiff legs-225x5x5x5x5x5
ABBS-for what seems like a lifetime.
Hack Squats- 2plx10x10 3plx10 4plx10x10x10
Calve Raises-2plx20x20 3plx20 4plx20x20x20
Hamstring curls-30x10 45x10

July 21,
Olyptical cardio for 20 minutes
Squats-135x10x10 225x5x5 405x5x5x5 495x3 315x5x5x5
Stiff legs-135x7 225x10x5
Hack Squats-2plx10 3plx10 4plx10
Hamstring curls- 45x10 90x10 125x8
ABBS-till death happened.
lunges with 90lbs on bar
Windmills-with 50lbs
 
July 23,
Bench-135x10x10 225x5x5x5
Incline bench-135x5x10 185x5x5x5 225x10 275x3PR 135x10
Hammer Curls-35x10 45x10 55x8 60x5 65x5
Pullup/pushup combo-mex5 sets of 5 pullups and 10 pushups
Rope Rows-60x10 105x10 135x10
Jerks-135x10 185x6x8
 
My bodyweight was 248lbs this day.

Dana, what's up??
 
Glad to see you on the board.
 
248lbs, damn you are a pretty boy

August 4,
Squats-135x10x10 225x5 405x5x5x5x5 585x2(PR) 405x5
Hip-sled-2plx10 3plx10 4plx10 5plx10 6plx10 7plx10
abbs-I deserve a lifetime achievement award
Calves-2plx20 3plx10 4plx10 5plx10 6plx10 7plx10
Stiff Legs-135x10 225x8 315x8
Lunges-80x5x5x5
 
August 6,
Bench-135x10x10 225x5x5 335x1(PR) 225x10
Incline-135x10 185x5x5
DB Curls-30x10 40x10 50x10
Triangle triceps-90x10 120x10x10
Rope Rows-105x10 120x10 135x10
Shrugs-135x10x10 225x10 315x10
Decline Pushups-mex10 me+45lbsx10 me+90lbsx10 me+135lbsx5
Pullups-mex5x5x5
 
I don't feel that I'm over-training, but other times it seems I need to pick up the pace. Any input would be much appreciated. I'll keep posting my lifting schedules too.
 
Body weight around 250ish this day.

Hey Dana, Heath here.
 
Dana, I'm glad to hear that you're feeling good with your training right now. I agree with an earlier comment about the volume being perhaps a touch high, but my question for you might be more directed towards exercise selection.
 
You say you're getting ready for Nationals with two days per week in the gym and one day of event training. That in and of it-self sounds like a great game plan, but then I look at some of your exercises and I'm trying to figure out the transference logic to strongman??
 
A fair number of exercises I see I don't think are going to help the cause at Nationals and right now they are only causing you to dig deeper into your well of recovery. As an example, calves, lunges, hack squats, bench press, curls, tricep work, pushups, pullups, ect.
 
Nothing wrong with these movements per say, but I think for what you're trying to achieve right now some could simply be jettisoned all together and there are probably more viable alternates for what remains.
 
My in season strongman training has basically been a rebuilt version of Jim Wendler's 5/3/1 program with the sole intention of maintaining my strength in-season, with the focus of getting stronger out of season. However, a pleasant thing has been occurring every single week of my training. I've been getting substantially stronger and hitting PR's virtually every week in season and that is both in the gym and at the Boiler Room training events.
 
I work out in the gym three times per week and one day of event training. One day is devoted to Deads, one day to Squats and one day to Overhead Pressing. I work on speed, technique, strength and hypertrophy all in one workout, reps cover the range from 1-10 and the total number of sets, max, on any given workout is 17. The exercises performed are always with the idea of strength/benefit transference to something I'll be doing with strongman, so you'll see lots of squat variations, deadlift variations and overhead press variations, this one more than the others see variations with what I use to lift overhead, axels, logs, fat dumbbells, ect. Assistance work centers around the upper back (DB Rows, Seated Cable Rows), abs (full range situps and hanging knee raises), obliques (heavy side bends), Glute/Ham Raises, barbell shrugs and that is about it.
 
I don't waste time with anything that will either hinder my efforts or isn't presenting itself as a weak link in my success at the current moment.
 
Once every two weeks or so I'll do some conditioning work by pulling my sled or pushing my prowler around with moderate weights for sets of 200 ft.
 
Hope this helps some.
 
BTW, you look HOT in pink

Hey Heath, Thanks for responding and saying I'm looking hot in pink (you know I only do that for you).
 
I'm going to set up a routine around something like this.
 
Monday, Upper body stuff
Incline press
DB curls
something triceps
something abs
some variation of overhead pressing
 
Wednesday
Squats/deads?
hams
stiff-leg dead
more abs?
 
would you agree?
 
I also do cardio to warm up the love juices in my body. I also think people like seeing a machine sweat more than I do when it sees me coming.

Dana I honestly would probably look at the overhead pressing for sure and perhaps the incline pressing as well with some ab work. Tricep work I'd leave off the agenda unless I already know that my lockout on the axel, log or fat db's is rough and is costing me pounds in any of those events. I wouldn't waste my recovery time on extra tricep work if I don't really need it right now, see what happens with full range, rep and intensity varied overhead and incline pressing - perhaps you'll not need the extra tricep work at all.
 
As far as the bicep work I probably wouldn't do it at all. High end, repetitive bicep work tends to not only aggravate the bicepital long head tendon, but also tends aggravate the elbows as well as the forearm extensors, all of which will make successful overhead pressing more difficult. On top of the fact that large biceps tend to make holding the clean position of the overhead press extremely difficult as well. Most bicep strength in strongman is going to be displayed in the straight arm position which can be trained with deadlifting.
 
Your Wed or Thurs workout I'd look at doing full range, ass to the grass squats. This will take care of the glutes, hips, hams and quads all in one swoop. Finish off with a few heavy singles or doubles on elevated (2-4") deadlifts and your done along with a bit of ab work and perhaps a few bodyweight sets of glute/ham raises.
 
You've taken care of pretty much everything that is important and leave the rest to recovery. Don't add or subtract anything until you know that there is a verifible weak link that needs to be fixed.
 
Now in regards to your comments about pink and love juices, remember, this is a family orientated board, NO ONE wants to hear about that stuff

Thanks again Heath for the input, and this coming week I'll give her hell!!!!
 
About the re-statement of "pink" and "juices", I'll just leave that to the imagination of the readers. No need to demolish anyone's views of who and what we are really all about.
 
I still feel that I'm just at a loss, mentally if I don't strive to crawl out of the gym instead of walk. I've just been training harder and harder with little to no gain, and I've lost 16lbs in the mix. I'm starting to train with Heath Allison, who is amazing in many ways. He is making me consume more calories, protein, and good fats (from large amounts of guacamole). I like how he trains and he is a no BS type of guy, if you listen he helps and if you put your two cents in he stears you clear.
 
Hey Heath you going to do Nationals?

Just noticed that I had to pee in the middle of typing that delectible message to you and noticed that the "mentally" part needs some guidance. After the "walk" it should go "I don't feel that I have done much at all."

Nope, I won't be doing Nationals this year. I ran a bit afoul of Johnny Law and can't leave the state for a bit of time
 
I understand the idea of needing to beat yourself to a pulp in the gym, but if you look at that from a strictly physiology based standpoint you'll see that it's erroroneous thinking. Remember that the gym is only the stimulus for what you want to happen, the recovery outside is where it all comes to fruition. Also keep in mind that training produces a long term cumulative effect, just because today you don't feel like you hit it that hard doesn't mean that will be the case a few weeks from now as all these workouts start adding up on your body.
 
Sounds like your guy has got you going in the right direction especially with your diet. That scrawny ass of yours needs a few pounds on it
 
Keep up the good work and I wish you well at Nationals this year, be great to see another local product go pro.

Training went well today. I didn't push it as hard as I usually do. I cut my sets in half and went with a reverse pyramid set up. I'm going to post my workout for all to critique in just a few hours, once I find it.

Here you go!
 
August 11th,
Bench-135x10x10 275x5 245x3 225x1 long negative
Seated DB presses-35x10 45x10 70x10 85x5 100xNONE!~!
Power Cleans-135x5 185x4 225x3x3
High Pulls-95x10x10x10
Bentover rows-95x10x10x10
ABs!!!! Life time on these bad boys.
 
August 13th,
Ass to grass Squats-135x10x10 315x5 405x3 455x1
Roman Deads-135x5 225x7 315x7x8
ABs!!!!! Once again for a lifetime!
 
Saturday's training was intense!! Heath Allison is determined to either kill me or make me a crazy freak with the log. I also have never used a belt or something covering the forearms, but now that I live in Florida where you constantly sweat, I see the benefits of using both. My Yoke is a little rough, still getting used to his set up but besides that, I love the new conditions and methods I'm learning.

When the hell did you move to FL?? Didn't we just compete against each other like a couple of months ago??
 
315 for 8 sets of 7 reps, yeah, your boy don't like you very much, but that's OK, it's called character building and you youngins need that.
 
When you gonna be back up this way??

I was going to try and compete at Tony's but since I don't have a job or money it becomes a struggle for even the little things in life. I moved down here literally two days after the Fords show, that's why I didn't do the Walleye Weekend show either. I'm really just wanting to save myself for Nationals and actually compete this year.

August 18th,
Bench-135x10 185x10 205x5 225x5 315x2
Military presses-95x10 135x5x5 155x5
Incline DB presses-65x10 75x10 85x10 100x5
Empty bar curls, 75reps for 3 sets
Skull crushers-70x10 90x10 110x12
 
August 20th,
Olympic squats-135x10x5 315x5 405x3 475x1 225x5
Roman deads-135x10 225x8 315x11x5
Abs with a rope set up-90x10 100x10 120x10 140x10
 
Felt good with the squats and actually I had to poop really bad so I think that gave me the extra push from the bottom and the determination to finish quickly. I'm feeling better with my progress after Heath mentioned that I was over-training and need to cut it back. I've noticed a growth in body weight and strength, but my beautiful beach bod has gone on vacation.
 
Body weight is a good 255ish.

Nice job on those Olympic squats. Burying your ass like that is no joke, but when you get around to lapping a heavy stone you're so thankful you took them deep like that.
 
Glad to hear that your volume reduction is paying dividends. In the end it almost always does.
 
As far as the beach bod, well sometimes somethings just have to be given up

You never had a beach body. You will have to let me know if there is going to be a heavy weight pro card show in Florida next spring? If there is i will plan on doing it and going head to head with you. Good Luck at Nationals!

You should know about the lack there of beach bod, FARM BOY!!! At least I have a tan that is not from my shoulders down my arms and neck up. I'm feeling good though, how about you? Training in the Florida Climate has really taken a toll on my body, but needless to say it's just another good reason to eat more and train. And thank you for the luck at Nationals.

Good point, but i do live in wisconsin where a good farmer tan is respected. Training is going good, am planing on hitting it hard and putting on some weight in the next couple of weeks. And for some motivation for yourself I loaded the 475 stone.

Edit

Here is some motivation for you than, 265 12 inch log 8 sets of 2 in less than 10 minutes.
 
P.S. maybe the tan thing is respectable in Hort town, but a farmer tan is so 1965. Its 2009 where farmers drive Bently tractors and have frosted tipped hair and don't know what a cow looks like.

LMAO at a farmers tan being so 1965That was classic, but you'd better be careful about that whole cow thing Dana, word is that Luke knows his cows INSIDE and out

Training was horrible today, August 26th
 
Dead lifts-135x10x10 225x5 405x3 565x0(broke it from the ground) 495x3(because I was irritated) 545x0x0(I'm just not feeling the lifts today) 495x2
Stiff leg dead's(my box is about 6-8inches high) 315x5x5x5
Abs-to help relieve my back pains, and sat in a shiatsu massage chair for 20min.
 
My upper body day on August 24th was great in my eyes. I don't have the sheet in front of me, hence why I'm not typing it yet.
 
Anyone know any great lower back and hamstring warm ups/stretches?
 
And Heath stop spreading rumors!!!! Luke has feelings, sort of like how a cow knows when it's time to be milked, Luke knows he is being made fun of about his tan/cow fetish.

Big jump there Dana on the deads. I'm not surprised you didn't get that pull, even if you'd been feeling good that would be a big jump. Most of the time peeps in powerlifing circles will tell you to keep heavy, high end jumps between 6 & 10% of what you just did.
 
Also just a note on your ab work Dana, not sure what you're doing, but if you haven't incorporated them into the routine, think about doing steep angle incline situps. The full monty situp, not a half assed crunch. If you haven't been doing them start slow with these, like 3-4 sets of 5-6 reps, work up to that number of sets for sets of 10, then start holding weights, light at first and keep doing that number of sets for 10 per set. I never realized how weak my abs were till I started doing that movement and now I can't believe how much stronger my overhead lifts, deads and squats are for it. If you go too balls out in the beginning kiss your Psoas good-bye and some painful trips to the deep tissue massage therapist to get it fixed up again - Speaking from personal experience on that one.
 
Also watch the height of that box on the Stiffs. At that range the only thing your really doing for yourself is putting the deep ligaments of the hip in harms way. A two inch box is plenty for extra depth on those types of pulls.
 
Keep the stretches simple and make sure you stretch the hips and adductors as well, often the IT band goes a long way to explaining low back when it's jacked up tight, stretches and foam rolling go just as far in aleviating that issue. I've been doing a lot of band stretching for my hammy's by lying on my back and looping a doubled mini over my foot around the ball of it and stretching the calf and hammy at the same time. Laying on your back, grabbing your knees to your chest and slightly rocking back by pulling your knees closer to your chin is a great lower back stretch.
 
Now listen up about Luke, he doesn't have any weird fetishes like your saying he does and I greatly resent you even insuinating that he might. Luke is just passionate about certain "things", that's all. Cows just happen to be one of them, and head turning, gut retching tans might be another one of those things, but so what??

Today I have horrible lower back pains down the center of my back. I think you were right about the deep stiff legs, Heath.