Training-WC-W9D2

10/19/2010

Robby Trap Bar Deadlift

1a. 1 arm KB snatch 3x6-8
1b. Band pull aparts 3x20

2. BB Power Snatch 8-10x1

3a. Deadlift 4x1-1-1
-cluster set
3b. BB Power Curls 4x6-8

4a. Good morning 3x10
4b. Jumping lunges/bulgarian split squats 3x10/10

5a. Ab rollouts 3x10-15
5b. Reverse hypers 3x10-15

6. Sprint 10x25 meters

4 Comments

Jamie

10/19/2010 09:25:15 am

That stone is pretty cool. I can't offer any real criticism on your form as I have never lifted one. My favorite "stong man" type lift is probably doing getups with a heavy sand bag (I use a sea bag filled with 80 lbs of stove pellets) I am also a big fan of using a tractor tire for flips and drags as part of a circuit.

jamie

10/19/2010 09:29:32 am

OH yeah, I like that you displayed what the weight is. I can't tell otherwise with the bumper plates. Knowing what it weigh puts the workload that you are doing in perspective.

grady mac

10/21/2010 12:55:38 am

That is one of the best presses (weight and technique) I have ever seen. Strong work.
Some might sneer at the bit of a rounding of the back on the stone but I believe that to be practical and necessary when lifting odd objects and theres something to be said about training your back for that.

Do you ever do matched grip DLs? Why or why not?

Favorite Strongman lift is heavy weight carry (anything) for distance.

Matt Wichlinski link

10/21/2010 02:10:22 am

Due to the way the blog comments is set up, you guys actually posted these comments on the post before the video, but its no big deal, Thanks for representin!

Jamie

I like the getups as well, probably not considered a strongman lift, but definitely an "odd lift" amongst the gen pop. Very versatile and carry's over great to life and sport. We all need to "get up". If there is anything else you would like to see (such as the weight, etc. ) let me know and I'll keep trying to enhance the quality of the videos.

grady mac

Thanks, according to Mark Rippetoes Strength Table, I have a very good Press. That in itself inherently makes you want to work harder on it. Who doesn't like to do what they are good at? If you watch some of the best strongmen out there lift Atlas Stones, you will see a lot of flexed spines. You are right, lifting them almost requires a rounded back. But just trying to maintain as flat a back as possible will keep you safe. If we never train in an awkward or unsafe position, you will likely find yourself in an awful situation if the time comes when you must perform a task that requires less than ideal posture. Moving large furniture, farming, etc will force lots of jacked up positions by comparison to traditional barbell lifting with perfect form. We will at times perform light rounded back deadlifts with advanced trainees to help build that strength and stability in unsafe positions one might find themselves in during the course of their stay here on Earth.
I do lots of cleans and snatches, which is matched grip as you call it (pronated grip, I hook grip). When I do clean pulls and snatch pulls I hook grip, and usually use a double overhand grip until it fails to help build hand and forearm strength. Then I use an alternate grip to get my heaviest weights.

Heavy carries for distance are awesome. Haven't done them in a while, but sometimes the guys just carry sandbags around the building (300 meters). Long farmers carries, or a combination of a carry and sled drag rocks as well. Great post, thanks.

Training-WC-W9D2

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