Reactive Training Systems

DaneKelley · Veteran Member

RE: MANSTRONG NOT PUSS BOY

BobW · Senior Member

Geez, 225 on Kroc rows? For 20 reps?????? You're a monster!!!!

Thanks for all your help, Dane. Greatly appreciate you taking the time to check in on my training and all the advice you've given me.

Nick U · Senior Member

Dane, just wanted to ask you to keep posting those videos, you are crazy intense and I find your videos really motivating

-- Edited by Nick U on Sunday 10th of May 2009 03:33:19 AM

DaneKelley · Veteran Member

sorry i havent been posting guys i have been very busy with my new job and my recent move to denver. here's what i've done in the last week or so.

17 inch deadlift
495x3
585x3
675x1
725xmiss cant get my hips in the lift and i dont know what to do.

speed pulls off the floor working on better form (again)
290+180lbs of chain whole **** load.

ssb front squat
225x10
305x6

reverse hyper
GHR
ssb GM
lots of sets and reps
this was a ****ing horrible workout

incline axle starting off the chest.
225 5x5

Big Z press (seated on the floor no back suport, chains hanging from bands)
95lbs bw 60lbs chain weight 3x8

seated row to neck
5x10
chuck row
4x10
frame shrugs
4x15

KB hell
100 reps in as few sets as possible with 60 seconds rest in between sets.
i did 40, 20, 20, 20

shrugs (strict shoulders back no legs)
405x12
455x10
495x8
545x6
495x8
455x10
405x12

seated row ( same thing shoulders back not allowing my back to open up)
240 5x5

pullups
8x10+25
2x6+50

facepulls
stone trainer row
scap shrug

shoulders bis and tris

axle push press from rack
205 2x3
220 2x3
240x3
270x5 just got mad and jerked it.

strict press
145 3x10
i suck at these

seated db press
80's 2x12
viking press
200lbs 1x10
fixed axle
200lbs 1x12

laterals 40's 2x10
static rasies 20's 2x10
pullaparts 2x15 purple band
cubans 2x10 bar

seated db curl 60's 4x10
db extention 60's 4x10

DaneKelley · Veteran Member

im starting to realize afew things about strongman.
you cant train like a powerlifter with events max effort work wont get me very far in this sport. 2 weeks is all it takes for my body to peak if i go 80% week 1 then go all out week 2 thats really all i need. the more i train like a bodybuilder the better i get. the more i change what im doing the better i get.

DaneKelley · Veteran Member

squat
405x15
315 5x3 + 100lbs of chain

dl off mats
not happy about this
385x3 strict form
played with form at 335 lots of sets i think i found my form.

RDL
285 5x12

archback GM
225 4x12
GHR
5x20
abs

BobW · Senior Member

DaneKelley wrote:

im starting to realize afew things about strongman.
you cant train like a powerlifter with events max effort work wont get me very far in this sport. 2 weeks is all it takes for my body to peak if i go 80% week 1 then go all out week 2 thats really all i need. the more i train like a bodybuilder the better i get. the more i change what im doing the better i get.

Good to see you back here, hope things are settling down for you.

Care to talk more about this? Are you finding that DE / speed type work is important?

BobW · Senior Member

RE: DC / Dante's stuff. No doubt he's produced some very big strong people, and his system is good.

Are you doing the extreme stretching?

DaneKelley · Veteran Member

had great training saturday
ran all the events at 80% 2 sets each.

sunday lats and traps

frame shrugs up to 400x12 300 5x15
barbell row up to 225x12 very strict from the floor to my chest.
seated row 220 5x10
widowmaker pulldown 6x10 no rest 300-250 second set 250-200 x's of 10
sled facepull 2x25

monday
jump rope warm up
conditioning
106 kb/ heavy hammer 16lbs/ 30inch box jump
10 swings 10 hammer swings/ 10 jumps
20 sweings 10 swings 10 jumps
30 swings 10 swings 10 jumps
40 swings 10 swings 10 jumps

today shoulders
log one motion speed work
205 log 8x2

log + purple bands
120x5 150x5 170x3 200xmiss twice

log strict press
205x5 155 4x12

laterals
static holds
upright rows
cubans 2x's each 10-12 reps

bis and tris 4 sets each different exercise each set

DaneKelley · Veteran Member

frame picks belt only
up to 850x1 PR
740x8 PR
i had 10 reps but i **** alittle on the 8th rep

ssb front squats
up 425x1 PR i guess?
285x10 paused at the bottom of each rep

ssb zercher GM
235 5x12
GHR BW 5x20
GHR situps+25lbs 5x10

prowler push
4x200ft trips 1 plate and 1 quarter each pin

BobW · Senior Member

Nice work on the frame picks!

DaneKelley · Veteran Member

great event day

90% on OH medley very fast very easy
275 log 285 fixed axle inch db

flip medley
800lbs tire x10 600 finger x1
was going to do 2 runs with this but it started to rain and hail really bad and the cops came out and told us to put it away so no matter what a second run wasnt going to happen

stones great day for stones
first run
240 to 68 280x64 300x56 240x68 280x64 300x56
very fast 330x56
faster 350x56
385x54
done due to weather

DaneKelley · Veteran Member

sunday
lats and traps

frame shrugs
up to 500x12
400x12
300x12

seated machine row
240 4x10
260 2x10

various grip pullups
10x12

snatch grip high pull
4x10

monday conditioning and ham work
started with jump rope abs and back raise
5x10-12 jump rope 1 minute each set

10 40's 80%

12 42 inch box jumps

hammer complex
16lbs hammerx10 10lb hammerx20 8lb hammer x30 2 sets

100lb KB 25 16lb hammer x10 10lb hammer x20 8lb hammer x30 2 sets

GHR 5x12
back raise 5x12

DaneKelley · Veteran Member

shoulders and a PR
fixed axle 8x3 clean and press
200 5x3
250 3x3 very fast
the continetal was fast and smooth on all of them axle never touched the belt.

log strict press
100x12
150x5
170x5
200x7 PR
150 2x15

laterals
cubans
band pullaparts
static laterals
bis and tris

DaneKelley · Veteran Member

lower
not sure what to do here. everything was feeling very good all my indicators were positive but something wasnt right.

started with squat from parallel box.
405x2 easy
455x2 easy
495x2 hard what the ****
495x4 very hard and ****ed up my glute locking them out.

went to deadlift
315 2x15
405x10 ok with good form felt easy
495x3 easy brian stoped me because i went back to my old form.
405x1 glute went off at the lockout i threw stuff cussed a lot then took a walk.
brian was pulling with 200lbs chains off a 1 inch mat he was at 405 when i got back into the garage
so i bent over grabbed the bar and did what i know how to do i just pulled on it. went up easy no glute pain.
495x1 ended up being a PR since it was 20lbs more chain and off a 1 inch mat.
i really dont know what to do here. i was very confident that the form i was using would work but the same thing happens every time i end up straining the glutes when i try to use my hips and use the correct form.

went outside and did loading race.
150lbs log 280 sandbag 300 keg 50ft each in the sand.
did 2 runs at 30 and 36 seconds.

leg press
1000lbs? 3x20