WSMWANNABE's path to (not) becoming a pro strongman

[wsmwannabe]

9 Aug 21 BW: 235 (233.2 this morning)

1) approach jump
4x2 @ 30"

2a) incline barbell bench press
275x6
235x3x6 (paused on chest)

2b) banded pull apart
4x20

3) swiss bar floor press
255x8
215x3x8 (paused at bottom)

4) neutral grip t-bar row
180x8
205x2x8
180x8

5) banded tricep pushdown
3x50

6) deadbug
3x12

 

[wsmwannabe]

11 Aug 21 BW: 233.6 (232.2 this morning, the 12th)

Even being doing almost 15 lbs now, I am still getting stronger and faster in the gym. My nutritionist said I would be in a deficit for one more week, and next week she's going to allow me to eat maintenance cals. So it'll be nice to get a break after 6 weeks. Should've hit a huge PR on yoke today, but a fan fucked it up.

1) single leg box jump to 8"
4x2 each leg

2) banded axle strict press from rack
10x2 @135 (175 at the top) w/30s rest between

3) banded snow angels
3x15

4) Yoke run
1x120' @ 650, 42s (I was doing really well on this run and was going to hit about 38s, which is really fast for me, but at about the 80' mark I hit a roll around fan that was in the damn way and stumbled about 10 more feet before I dropped the yoke. The fan turned me when I hit it and I couldn't straighten back out.)

1x60' @ 535, 11.5s

5) T bar row
4x6 @ 90 with elbows high to hit mid back

6) sandbag toss
1x10 @ 35 lbs

7) BSS with front foot on foam pad
3x10 each leg

8) banded glute bridges
3x20

 

[Bork]

11 Aug 21 BW: 233.6 (232.2 this morning, the 12th)

Even being doing almost 15 lbs now, I am still getting stronger and faster in the gym. My nutritionist said I would be in a deficit for one more week, and next week she's going to allow me to eat maintenance cals. So it'll be nice to get a break after 6 weeks. Should've hit a huge PR on yoke today, but a fan fucked it up.

1) single leg box jump to 8"
4x2 each leg

2) banded axle strict press from rack
10x2 @135 (175 at the top) w/30s rest between

3) banded snow angels
3x15

4) Yoke run
1x120' @ 650, 42s (I was doing really well on this run and was going to hit about 38s, which is really fast for me, but at about the 80' mark I hit a roll around fan that was in the damn way and stumbled about 10 more feet before I dropped the yoke. The fan turned me when I hit it and I couldn't straighten back out.)

1x60' @ 535, 11.5s

5) T bar row
4x6 @ 90 with elbows high to hit mid back

6) sandbag toss
1x10 @ 35 lbs

7) BSS with front foot on foam pad
3x10 each leg

8) banded glute bridges
3x20

That yoke run is no joke. I can’t even do 600 for more than 25 feet. Nice job, man. Now I really want a new yoke… which one did you get? Rogue or titan, something else?

 

[Type-IIx]

Whenever I see a guy doing the yoke runs at my gym I always make sure to do my stretching and warmups out of his way.

 

[Bork]

Whenever I see a guy doing the yoke runs at my gym I always make sure to do my stretching and warmups out of his way.

I run them outside down the street. Never seen a gym with strongman equipment around here so I made my own.

 

[Type-IIx]

I run them outside down the street. Never seen a gym with strongman equipment around here so I made my own.

Seems like you are building an impressive home gym from what I've read!

 

[Fattyone]

Is your diet the same exact thing day in day out or is she giving you a calorie or macro goal and it’s up to you to hit it?

 

[wsmwannabe]

That yoke run is no joke. I can’t even do 600 for more than 25 feet. Nice job, man. Now I really want a new yoke… which one did you get? Rogue or titan, something else?

So we have a titan yoke which is pretty nice. Then we also have a shitty yoke that’s really loose. My coach makes me do all of my runs on the shit yoke because it’s much closer in size to the rogue super yoke used at nats.

The last yoke run I hit before my first competition was 520 for about 20’ and I thought I was going to die. That wasn’t even 2 years ago. Im still not great at yoke, but I’ve made incredible inmprovement. I just need to get fucking faster.

 

[wsmwannabe]

Is your diet the same exact thing day in day out or is she giving you a calorie or macro goal and it’s up to you to hit it?

I do eat a lot of the same stuff everyday, but the foods I eat are my choice. I just have to hit certain macros. Now they do give tips and tricks on how to hit certain macros or how to not feel super hungry all day and how to do meal/carb timing around workouts. I would say, on a day to day basis, what I eat is about 90% the same from one day to the next because I like the simplicity of not having to think about what to eat.

 

[Bork]

So we have a titan yoke which is pretty nice. Then we also have a shitty yoke that’s really loose. My coach makes me do all of my runs on the shit yoke because it’s much closer in size to the rogue super yoke used at nats.

The last yoke run I hit before my first competition was 520 for about 20’ and I thought I was going to die. That wasn’t even 2 years ago. Im still not great at yoke, but I’ve made incredible inmprovement. I just need to get fucking faster.

Here’s me on a 600lb yoke. I get it off the ground and take a couple steps… lol… you are doing amazing. I am envious, and hope to reach your level some day.

So I am thinking of getting a rogue yoke, but for now my gym is on hold until I can find a piece of land and a build a bigger home and a 2500-3000 sqft gym because I’ve maxed out my 550 sqft gym already and it sucks. Too cramped.

But I’d really love some advice on how to progress with the yoke!!

 

[wsmwannabe]

Here’s me on a 600lb yoke. I get it off the ground and take a couple steps… lol… you are doing amazing. I am envious, and hope to reach your level some day.

So I am thinking of getting a rogue yoke, but for now my gym is on hold until I can find a piece of land and a build a bigger home and a 2500-3000 sqft gym because I’ve maxed out my 550 sqft gym already and it sucks. Too cramped.

But I’d really love some advice on how to progress with the yoke!!

Here’s the problem with trying to give advice on here: unless you post a video so I can see how you’re doing it, I can’t really tell you what to do or how to fix it. But there’s some really good videos out there on how to be a good yoke runner

The best 105k yoke runner I know of is justin loy. I don’t think really anyone will beat him.

kieliskowski is REALLY good too. So see if you can emulate them

 

[Bork]

Here’s the problem with trying to give advice on here: unless you post a video so I can see how you’re doing it, I can’t really tell you what to do or how to fix it. But there’s some really good videos out there on how to be a good yoke runner

The best 105k yoke runner I know of is justin loy. I don’t think really anyone will beat him.

kieliskowski is REALLY good too. So see if you can emulate them

Thanks bro. I’ll give it a go!

 

[wsmwannabe]

15 Aug 21 BW: 233.2 (woke up at 232.8 today, the 16th

1) box jump
4x2 to 40"

2a) axle clean and press
1x at 285 @ RPE 8.5 (this was my first time hitting comp weight, this also happens to be a 15 lb PR AND I am 30 lbs lighter than when I set my last PR)
4x1 @ 245 w/30s rest between singles (to build conditioning)

I have been doing ALOT of technique work with my axle and log clean and press and it is paying dividends right now. There is still more to clean up, but it's getting better every week.

2b) banded face pull
3x20

3) Wheel barrow deadlift
2x at 607 @ RPE 7.5 (this is a bit harder than trap bar, where I hit 640 for 4)
5x2 at 474 w/ 30s rest between sets

4) Wheel barrow carry
3x60' @ 350 w 10s hold at the end of each run. Rest 30s between sets. Hook grip

5) sandbag toss
6x1 w 50 lb bag to 15.5'
I was gassed at this point in the workout and only hit 15' on the first 4 and botched the last 2.

6) meadows rows
4x6 @ 100

7) spanish goblet squat
3x10

8) banded prone hamstring curl
3x20 w pause at the top.

 

[wsmwannabe]

I forgot to mention that today is day 3 on tren. I ran out of NPP 3 days ago (about 5 days earlier than planned) and started running tren a at 400mg/wk. So my current cycle is:

600mg test C /wk pinned ED
400mg Tren A/wk pinned ED
400mg Bold C/wk pinned ED
40mg MENT/wk pinned ED
20mg nolva ED
.25 mg adex EOD

Hopefully I can start backing off the AI/SERM soon with the additon of bold and subtraction of nandrolone.

I know that I do not have to pin the bold and test that much, but it's so much easier using slin pins in the delts or lats than trying to use bigger pins in my glutes (I can't pin quads, my body just doesn't like it). And the concentration of each compound won't allow me to use slin pins if I pin less frequently than ED. Yea it kinda sucks being a pin cushion, but I prefer this over bigger needles. And until I added in the bold, it all still fit in one syringe. But I think since I am using 2 syringes per day now, I can back off the test to EOD, so that I'm using 1 syringe EOD and 2 syringes EOD.

 

[wsmwannabe]

BW 18 Aug 21: 233.4

I got a deep tissue massage on Tuesday and I think it really fucked up my workout yesterday. Everything just felt heavy and awkward

1) broad jump
4x2

2) axle push press from rack w/bands
8x2 @ 155 (195 at the top) w 30s rest between sets. beltless

3) banded snow angels
3x15

4) Yoke run
4x 60' at 365 w 20s rest between. beltless

5) SSB hatfields
1x6 @ 445 (RPE 7)
3x6 @ 375

This is the movement that felt the worst yesterday. two weeks ago I hit 545x6 at RPE 5.5-6 but yesterday I just wasn't feeling it.

6) t-bar row with elbows high
4x6 @ 90

7) BSS with front foot on foam pad
3x10

8) banded glute bridges
3x20

 

[wsmwannabe]

A few more things to update:

I think I'm gonna try the TNE tomorrow because I have an RPE 8 single on log clean and press (that means RPE 9.5 though, right?). My recovery has been much better since I stopped binging and eating tons of fatty foods on the weekend. Strength is definitely increasing, and this week I got a controlled diet break from my nutritionist (she added 250 cals/day back in for a week).

Also here is some progress pics. Left photo is July 7th (2 days after I started my cut) at 247 and right is Aug 11 at 233, which also happens to be just a couple of days before I started tren. It'll be interesting to see how my body comp changes over the next 8 weeks on tren. I plan to more or less maintain 233.

 

[Bork]

A few more things to update:

I think I'm gonna try the TNE tomorrow because I have an RPE 8 single on log clean and press (that means RPE 9.5 though, right?). My recovery has been much better since I stopped binging and eating tons of fatty foods on the weekend. Strength is definitely increasing, and this week I got a controlled diet break from my nutritionist (she added 250 cals/day back in for a week).

Also here is some progress pics. Left photo is July 7th (2 days after I started my cut) at 247 and right is Aug 11 at 233, which also happens to be just a couple of days before I started tren. It'll be interesting to see how my body comp changes over the next 8 weeks on tren. I plan to more or less maintain 233.

View attachment 152372 View attachment 152373

Wtf, you’re lifting all this while looking like this? Damn, dude. You are a lot stronger than I thought.

Seriously, 233lbs and lifting this shit. How tall are you? I feel like, percentage wise, you’re significantly stronger than I’ll ever be lol

 

[wsmwannabe]

Wtf, you’re lifting all this while looking like this? Damn, dude. You are a lot stronger than I thought.

Seriously, 233lbs and lifting this shit. How tall are you? I feel like, percentage wise, you’re significantly stronger than I’ll ever be lol

Thanks, I am still in a caloric deficit... well I was until Tuesday, I should be pretty close to maintenance cals now. I plan to maintain between 231-233.

I am 6'1". I would consider myself to be a high level amateur strongman. I'm strong enough to go into any amateur show and not zero any events, and I think I could podium at damn near any competition I chose to compete in, except for the national championships or Arnold world championships lol.

You'll never know how strong you can be if you don't bust your ass to get there. I have been lifting for 17 years and have been a competitive strongman for 2 years.

 

[Bork]

Thanks, I am still in a caloric deficit... well I was until Tuesday, I should be pretty close to maintenance cals now. I plan to maintain between 231-233.

I am 6'1". I would consider myself to be a high level amateur strongman. I'm strong enough to go into any amateur show and not zero any events, and I think I could podium at damn near any competition I chose to compete in, except for the national championships or Arnold world championships lol.

You'll never know how strong you can be if you don't bust your ass to get there. I have been lifting for 17 years and have been a competitive strongman for 2 years.

I’m busting my ass right now, but only to recover. Once that’s done, and I have my new home gym built, I’ll go hard on strongman.

Thanks for the inspiration. I hope to get to where you are in a few years.

 

[wsmwannabe]

I’m busting my ass right now, but only to recover. Once that’s done, and I have my new home gym built, I’ll go hard on strongman.

Thanks for the inspiration. I hope to get to where you are in a few years.

Thanks, but I am nowhere near MW pro level yet. There's plenty of other guys you should look up to, not my dumbass lol