Friday, December 27, 2013


Training from last night:

Viking press up to 250lbs

Conans wheel up to 600lbs

Axle press out of rack
205lbs x bunch of reps

225x50 feet
275x50 feet
295x50 feet

Event training again sunday morning

Monday, December 9, 2013


Rack deadlifts

Conan's wheel
400x50 feet
5 trips, 30 second rest in between sets

Viking press
140x10, 5 sets, 30 second rest in between sets

Hadn't trained in almost 2 weeks. Lots of sets with short rest.

Tuesday, November 12, 2013


Flat bb bench
*added slingshot*
385x1 *pr*
405x miss

Bw dips x 50

Wednesday, November 6, 2013

Coan/phillipi deadlift

After a less than stellar event training day sunday, it's time to get back to a more structured deadlift program with some work on getting more reps in. No better program to follow than Coan/Phillipi in my opinion.

Incline log press
Worked up to 270lb for a single

18" frame deadlifts
Everything felt heavy
Worked up to 660 for 2 singles, had nothing left in the tank

Flat bb bench press
335x2...didnt have time to do accessory stuff

Start on Coan/Phillipi
450, 8 sets of 3

Good mornings 3 sets of 8
Bb rows 3 sets of 8
Bw WG chins 3 sets of 8
GHR 3 sets of 8

Plan on doing this every tuesday. Using GHR instead of recommended SLDL.

Wednesday, October 30, 2013

Training updates

Been slacking a little with the blog since last week, but it has been a good week of training so far. Sunday hit events with Rich:

Incline log press
Worked up to 270x5

Viking press
Worked up to 250x19

18" frame dl
Worked up to 733x1

230lb keg over 48" bar
3 sets of 6

Bw chins x 50, stretching

Front squats
225x5, 3 sets

Back squats
Worked up to 365x3

Hack squat machine
2 45s a side x 10, 2 sets

Floor presses
Worked up to 245x4 - 3 sets
Strict OH presses, 160x10 - 3 sets

Monday, October 21, 2013

10/20/2013 & 10/21/2013

Bunch of demo school project lifts yesterday for ryan's college project. But worked up to a pr in flat bench actually.
Flat bb bench

Speed rack pulls, touch and go

Bent over bb rows
135x10, 3 sets

Friday, October 18, 2013


Incline bb presses

Skull crushers ss w/ez bar curls
90x10, 3 rounds

Not much time today. Got done what I wanted to get done today. Busy with work next couple dqys. Events on sunday.

Tuesday, October 15, 2013

10/13/2103 & 10/15/2013

Sunday events with Rich Incline log presses 160x8 180x6 210x6 230x6 250x6 Viking Presses lots of warm up sets to 250x14 helped rich with yoke squats, knee thanking me today for not doing them, lol Frame dl, 18" pick for max weight, first time using suit on frame 463x1 533x1 581x1 663x1, pr on frame 763x0...too big of a jump, thanks rich 713x1, pr on frame, tweaked low back, nice sharp pain above left hip, shut it down after that 10/15/13 Low back feeling better, still sore though, decided more reps workout today, just get things moving, hopefully hips feeling better by thursday. flat bb bench 225, 5x5 BW dips ss with db bicep curls 20, 20, 20 on dips, 35lb dumbells, 15, 15, 15

Thursday, October 10, 2013


Back bb squats 135x10 225x10 315x8 385x1 Plate loaded hack squat machine (have no idea how much it weighs empty) 90lbs...go past parallel on these suckers, 10, 15, and 20 reps last set. Legs and more importantly knees felt great especially during the bb back squats, which i haven't been able to do for a while, but since the yoke squats the other week at torque didn't feel that back, i figured why not. The 385 for a single was the most i've attempted in squats for a long time. Pretty much have my training split figured out...

Tuesday, October 8, 2013


Incline bb presses
225x10,3,2 rp

Flat bb press with sligh shot

WG chins
5 sets to 50 reps

Monday, October 7, 2013

Oct. 7th, 2013 training

18" Rack Deadlifts (with suit) 245x5 335x3 445x3 535x3 625x4 (straps up) bw GHR's 3 sets of 10 bb shrugs 245x15 335x15 Everything felt good today. Got some work in with the dl suit. Straps down on all lifts, till final set. 625 for 4 reps...a new pr at this bodyweight...holding steady at 255lbs.

Thursday, October 3, 2013

Oct 3rd, shoulders

Z presses
135 x 5, 3 sets

Arnold presses
35x12 3 sets

Db raises, front, back and side
10lbs x 15, 3 sets each

Tried to stick to some lighter weight, higher volume today. Hit chest Tuesday,  nothing major. Incline bb presses, dips, and db flys. Overall joints feel good this week. In theory,  lighter weights, higher reps and volume during week, heqvy events on weekend. We will see how this experiment goes...

Monday, September 30, 2013

September 30, 2013

Axle deadlifts, from floor, just belt, no straps 245x5 335x3 425x1 475x1 500x1 510x1 Box Squats 135x10 225x10 Leg press 250x30 Knees didn't hurt, mission accomplished. Still playing around with exercises to see what feels good on the ol' knees and what doesn't. Also how much volume I will be able to handle. Did some of the yoke squats on Saturday at Torque strongman demo day we had and legs/knees felt good Sunday and today, so hopefully that continues.

Tuesday, September 24, 2013

Sept 24 training

My own personal training hasn't been on point lately, but teambix contests sure have! Just wrapped up DE Strongest 5 and Teen Nationals at Baywood Greens in Long Neck, DE. What a great day we had with 2 amazing contests running at the same time! Now that i have some time to get back to training, here's what i did today to get back into things. My game plan is to at least get lower/upper body split going tues/thurs with events on the weekend. Today: Trap bar deadlifts: 245x12 335x12 445x20 Leg press 250x10 450x20 Back Squats (haven't done squats in a while, just glad no pain in knees doing these) 225x20 For whatever reason 20 seemed like a good number today. Everything felt good and knees didn't hurt, which is the game plan from now on.

Monday, July 1, 2013

Sunday 6/30/13 event training day

Had a big training group yesterday. Turned out to be a great training day. A lot of guys starting to prepare for nationals, so event training was heavy!!! Axle Press 185x3 205x1 225 x 2 missed attempts....getting much better at axle, which is a goal this year. Push press is slowly getting better couldn't even lock out 185 at beginning of year and nearly missed 225 twice yesterday. Pleased with how progression is going, just have to keep hammering away at these Yoke walks 500 x 80 feet 590 x 80 feet 720 x 20 feet...1st pick was heavy. Never attempted this much weight. Even before the knee surgery. It's been almost 2 years since left knee microfracture surgery, so i figured why not. 1st pick went about 5 feet....drop, 2nd pick went about 15 feet for 20 feet total. Very happy with these and will be focusing more on yoke walks. Frame deadlifts 360x2 450x1 540x1 630x1 700x1......i think all those weights are correct...we just kept going for singles on frame deadlifts. No straps on all of them except for last set, by then hips and grip were shot from the day. All in all a great event training day. Events again on friday.

Monday, June 24, 2013


Been a while since last post. Really busy with promoting contests. Keystone 4 was this past Saturday. Contest day was hot, but we had a great contest.

I did a Crossfit type workout yesterday. Joints were tired/sore and didn't want to go heavy.

135lb Incline BB press ss with wide grip Chins - 10,9,8,7,6,5,4,3,2,1...14 min 55 sec to finish. 

Tuesday, May 21, 2013

5/20/2013 training

Seated shoulder press machine

Bw  dips x 3 sets of 5.

Shoulder has been bothering me. Tested for a week till yesterdays training. Didn't want to over do it, so shut it down. Deadlifts later today.

45 mins cardio after training yesterday too.

Tuesday, May 14, 2013

Sunday and Monday night training

Sunday night: BB Squats 245x10 295x5 315x3 365x3 415x2 445x1 *huge pr, post knee surgery* single leg presses 70x20 140x15 140x15 140x15 hack squats 140x20 140x20 140x20 Monday night CGBP 140x15 140x15 140x15 Speed flat bench presses 245x3 245x3 245x3 Seated shoulder press 120x15 140x15 160x15 Left shoulder bothering me as of late. Seems to be the theme around here. Did want to aggravate the shoulder too much with event training coming up this weekend. Cardio later today.

Sunday, May 12, 2013

Fridays trainung

Doubles was the goal for each set...
Axle deadlifts

Bb speed dead
445x5, toast

Bw Chins rp x 12, 7, 4

Wednesday, May 8, 2013

5/7/2013 training

45 mins cardio yesterday with quick chest/shoulder pressing.

Incline bb presses
215x RP, 10, 6, 4

Shoulder machine press
160x RP, 15, 9, 5

Thursday, May 2, 2013

This weeks training

Monday: elliptical, 35 mins

Circus DB work
trying to develop a better technique...115lb circus DB x 5 sets if 2reps

Strict axle press
135x10, 3 sets

Elliptical 35 mins, jump rope 10 mins

Rack dead

Bw Chins 3x10

Bb curls 3x10

Bodyweight 261lbs this morning.

Monday, April 29, 2013

Kumite 8 month away and already capped!

1 month till Kumite 8 and we have already reached the limit for competitors with 40 signed up to date! We have a great line up of competitors ready to go for May 25th contest!

Sunday, April 21, 2013

Battle at Baywood write up

What a great day we had at the Baywood Greens golf course for the "Battle at Baywood!" Could not asked for a better venue! Just an awesome setting for a strongman contest! There were 16 competitors in this the first year of "Battle at Baywood."

Some highlights of the contest were Dimitar Savatinov pressing 360lbs over head in the max log press event. Then asked for 410lbs to give the crowd a good show and came inches with in locking it out! Truely a great effort!

Mark Coty and Triston Cooper went toss for toss in the last man standing keg toss event. The two of them maxed out both hitting 17 feet, but missing at 18 feet.

Larissa McCrae was the line competitor in the Womans class and she gave a gutsy performance all day long, hitting numerous PR's. 

Be sure to check out the contest results section, for full results of the "Battle at Baywood." Thank you to all of teambix members, Gavin, Jon Ward and Mark Coty for helping make this a great first year contest!