The Duke's strongman log

Duke · 08-01-2007, 12:16 AM

Yesterday:

ME Lower

DB snatch

65x3 each side

18 inch deadlift - no straps
135x3
225x3
315x2
405x2
495x1
545x1 (added loose belt, this was easy)
545x0
405x1

Lunges (each side)
135x3
155x3
165x3
175x3

Romanian Deadlift
135x5
225x5
245x5
245x5
245x5

Good workout. I think I'll stop for the rest of the week, and eat big so I can pull 585 (hopefully) at the Lance's Gym Strongman Challenge on saturday.

Hey guys, my name is Alex Apostol. I'm 18 years old and going to college in two weeks. I've been training for about two years and I've been focusing on strongman for about one year. I weigh about 185 pounds right now, when I first started training I was about 145. I've been as high as 198 before, but I just got back from a 3-week trip (couldn't train) in Greece about two weeks ago. I've competed in one strongman show and I'm doing another on Saturday.

I've used many different types of training formats and I constantly vary my parameters. I've put together a bit of a "westside" template and I think it will work pretty well.

Some of my goals this year are to weigh 200 pounds, jerk 275 overhead and deadlift 515 from the floor. We'll see if I can make them.

**DarkFalcon** · 08-01-2007, 04:24 AM

Hey Alex great to see you start up a log here. Got some nice lift's already, good luck with your goals!

Welcome to IronMass.

**romanaz** · 08-01-2007, 04:33 AM

nice to see some more variation on training around here.

gets stale with all the bb'ers here =D

you got some nice lifts, what you jerking nowadays?

good luck w/ the comp bro

where you going to school?

Duke · 08-01-2007, 05:09 AM

Hey guys, thanks for the welcome.

I jerked 245 from the rack a few months ago and it was easy. I think I'm capable of 260 now.

I'm going to be at Purdue University in West Lafayette, Indiana.

**DJSTARER** · 08-01-2007, 01:10 PM

First off: Alex, welcome Bro!

Second: Everyone, I ran into Alex at the YMCA I train at. I noticed two things... a lifter in chucks, and a lifter who was doing partial RDLs. I put 1 and 1 together and asked if I could work in the rack with him. My guess was right, and like a knowledgeable lifter should, he invited me right in. We started chatting a big about one anothers background, training and aspirations.... and like any two lifters with similar minds... it was as if we knew one another for months.

Alex, I believe, with your build (naturally ecto as HELL), 220 is doable after this year. What sort of weight class are you looking to be eventually? I can tell you right now (despite the complaints everyone has) college is, hands down, the easiest place to pack it on. Get:

Backpack-
Tupperware-
Thick Meal Plan-

put the meal plan in the tupperware, the tupperware in the backpack, and the backpack on your body while u rob the shit out of your school's dining areas.

All these places provide lean meats and starch beyond belief... not to mention all the nuts and oils on top of that...

Duke · 08-01-2007, 06:02 PM

Sup dude. My goal is to weigh 231 by May 2008. That's the cutoff for the lightweight class. I wish I was fat, I truly do. I don't know if I have the frame to be a heavyweight naturally. But who knows, we'll see what happens.

I've got a 20 meal plan at Purdue, and the cafeteria there is amazing. It's known to be one of the best college cafeterias.

**romanaz** · 08-01-2007, 09:40 PM

lucky you bro, I got a 11 meal plan, thats the most FDU had. I'm hoping I can find a microwave near my dorm room so I can heat stuff up that I cook in the wok @ the cafe.

thats a good goal, and I bet you can get it, just eat like Dustin says.

Duke · 08-03-2007, 12:34 AM

Can't stop thinking about that stealing food from the caf idea. Makes me want to go to school right now!! haha

My youtube accuont is: YouTube - Broadcast Yourself.

**DJSTARER** · 08-03-2007, 02:42 PM

nice training vids.

That 550 farmers hold is awsome. I can't even imagine holding that much for that long. Are those vids in your basement? Or is it a small gym? Regardless, when I pull a single off the rack, I might need to stop buy for a little extra motivation.

Duke · 08-03-2007, 07:30 PM

Yeah, that's my basement. Lots of good training goes on down there, haha.

**Ikaika** · 08-03-2007, 10:47 PM

Quote:

Originally Posted by romanaz

what you jerking nowadays?

do you really want him to answer that you dirty dirty man?

**romanaz** · 08-03-2007, 11:31 PM

Quote:

Originally Posted by Ikaika

do you really want him to answer that you dirty dirty man?

same as he was last year? :mango:

Duke · 08-05-2007, 05:29 AM

So I competed today at the Lance's Gym contest, here were the results.

Bodyweight: 184

Medicine Ball shotput - 15 lbs - 29 ft.

10'' log press w/ 170 - 9 reps

Farmers Hold 225 per hand + for 32 seconds

Front Hold w/ 35 plate - 18 seconds

18 inch deadlift 475, missed 505. Not my best effort.

1st place overall.

Overall a good contest, considering I only had two weeks of training post-greece. Got a huge sword for a trophy. Now that I'm off to college I can really hit things hard to get my bodyweight up.

Video:

**DJSTARER** · 08-05-2007, 04:38 PM

ya.

pulling 1rm off the rack 5 days prior probably didn't help. Order yourself some mini and low resistance bands of EliteFTS. They are key to contest prep

Duke · 08-05-2007, 09:20 PM

Quote:

Originally Posted by DJSTARER

ya.

pulling 1rm off the rack 5 days prior probably didn't help. Order yourself some mini and low resistance bands of EliteFTS. They are key to contest prep

I think what happened was that the height I was training at was 2-3 inches higher than 18 inches, so it screwed me up.

**DJSTARER** · 08-05-2007, 09:48 PM

ohhh. that will do it.

Duke · 08-09-2007, 04:51 AM

Thanks dude. 18 inch pulls weren't my best effort.

Training (at Hickson's):

Jerk
135x3
155x1
185x1
205x1
250x0 meh, not surprised, haven't trained my upper body since before the contest.

Strict Log press
150x1
150x3
150x1

Stones (good improvement today, these 250's went up so easy)
250x1
270x0
250x1

**romanaz** · 08-09-2007, 05:01 AM

i'd take a 205x1 jerk. =D

gj man

08-01-2007, 12:16 AM	#1
Duke Amateur Join Date: Aug 2007 Posts: 81 Recipes: 0 Rep Power: 3	The Duke's strongman log Yesterday: ME Lower DB snatch 65x3 each side 18 inch deadlift - no straps 135x3 225x3 315x2 405x2 495x1 545x1 (added loose belt, this was easy) 545x0 405x1 Lunges (each side) 135x3 155x3 165x3 175x3 Romanian Deadlift 135x5 225x5 245x5 245x5 245x5 Good workout. I think I'll stop for the rest of the week, and eat big so I can pull 585 (hopefully) at the Lance's Gym Strongman Challenge on saturday. Hey guys, my name is Alex Apostol. I'm 18 years old and going to college in two weeks. I've been training for about two years and I've been focusing on strongman for about one year. I weigh about 185 pounds right now, when I first started training I was about 145. I've been as high as 198 before, but I just got back from a 3-week trip (couldn't train) in Greece about two weeks ago. I've competed in one strongman show and I'm doing another on Saturday. I've used many different types of training formats and I constantly vary my parameters. I've put together a bit of a "westside" template and I think it will work pretty well. Some of my goals this year are to weigh 200 pounds, jerk 275 overhead and deadlift 515 from the floor. We'll see if I can make them.

08-01-2007, 04:24 AM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: The Duke's strongman log Hey Alex great to see you start up a log here. Got some nice lift's already, good luck with your goals! Welcome to IronMass.

08-01-2007, 05:09 AM	#4
Duke Amateur Join Date: Aug 2007 Posts: 81 Recipes: 0 Rep Power: 3	Re: The Duke's strongman log Hey guys, thanks for the welcome. I jerked 245 from the rack a few months ago and it was easy. I think I'm capable of 260 now. I'm going to be at Purdue University in West Lafayette, Indiana.

08-01-2007, 01:10 PM	#5
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,996 Recipes: 0 Rep Power: 113	Re: The Duke's strongman log First off: Alex, welcome Bro! Second: Everyone, I ran into Alex at the YMCA I train at. I noticed two things... a lifter in chucks, and a lifter who was doing partial RDLs. I put 1 and 1 together and asked if I could work in the rack with him. My guess was right, and like a knowledgeable lifter should, he invited me right in. We started chatting a big about one anothers background, training and aspirations.... and like any two lifters with similar minds... it was as if we knew one another for months. Alex, I believe, with your build (naturally ecto as HELL), 220 is doable after this year. What sort of weight class are you looking to be eventually? I can tell you right now (despite the complaints everyone has) college is, hands down, the easiest place to pack it on. Get: Backpack- Tupperware- Thick Meal Plan- put the meal plan in the tupperware, the tupperware in the backpack, and the backpack on your body while u rob the shit out of your school's dining areas. All these places provide lean meats and starch beyond belief... not to mention all the nuts and oils on top of that... __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

08-01-2007, 06:02 PM	#6
Duke Amateur Join Date: Aug 2007 Posts: 81 Recipes: 0 Rep Power: 3	Re: The Duke's strongman log Sup dude. My goal is to weigh 231 by May 2008. That's the cutoff for the lightweight class. I wish I was fat, I truly do. I don't know if I have the frame to be a heavyweight naturally. But who knows, we'll see what happens. I've got a 20 meal plan at Purdue, and the cafeteria there is amazing. It's known to be one of the best college cafeterias.

08-03-2007, 12:34 AM	#8
Duke Amateur Join Date: Aug 2007 Posts: 81 Recipes: 0 Rep Power: 3	Re: The Duke's strongman log Can't stop thinking about that stealing food from the caf idea. Makes me want to go to school right now!! haha My youtube accuont is: YouTube - Broadcast Yourself.

08-03-2007, 02:42 PM	#9
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,996 Recipes: 0 Rep Power: 113	Re: The Duke's strongman log nice training vids. That 550 farmers hold is awsome. I can't even imagine holding that much for that long. Are those vids in your basement? Or is it a small gym? Regardless, when I pull a single off the rack, I might need to stop buy for a little extra motivation. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

08-03-2007, 07:30 PM	#10
Duke Amateur Join Date: Aug 2007 Posts: 81 Recipes: 0 Rep Power: 3	Re: The Duke's strongman log Yeah, that's my basement. Lots of good training goes on down there, haha.

08-05-2007, 05:29 AM	#13
Duke Amateur Join Date: Aug 2007 Posts: 81 Recipes: 0 Rep Power: 3	Re: The Duke's strongman log So I competed today at the Lance's Gym contest, here were the results. Bodyweight: 184 Medicine Ball shotput - 15 lbs - 29 ft. 10'' log press w/ 170 - 9 reps Farmers Hold 225 per hand + for 32 seconds Front Hold w/ 35 plate - 18 seconds 18 inch deadlift 475, missed 505. Not my best effort. 1st place overall. Overall a good contest, considering I only had two weeks of training post-greece. Got a huge sword for a trophy. Now that I'm off to college I can really hit things hard to get my bodyweight up. Video:

08-05-2007, 04:38 PM	#14
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,996 Recipes: 0 Rep Power: 113	Re: The Duke's strongman log ya. pulling 1rm off the rack 5 days prior probably didn't help. Order yourself some mini and low resistance bands of EliteFTS. They are key to contest prep __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

08-05-2007, 09:48 PM	#16
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,996 Recipes: 0 Rep Power: 113	Re: The Duke's strongman log ohhh. that will do it. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

08-09-2007, 04:51 AM	#17
Duke Amateur Join Date: Aug 2007 Posts: 81 Recipes: 0 Rep Power: 3	Re: The Duke's strongman log Thanks dude. 18 inch pulls weren't my best effort. Training (at Hickson's): Jerk 135x3 155x1 185x1 205x1 250x0 meh, not surprised, haven't trained my upper body since before the contest. Strict Log press 150x1 150x3 150x1 Stones (good improvement today, these 250's went up so easy) 250x1 270x0 250x1

08-09-2007, 05:01 AM	#18
romanaz FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ Posts: 4,914 Recipes: 1 Rep Power: 127	Re: The Duke's strongman log i'd take a 205x1 jerk. =D gj man __________________ FDU Devils Weightlifting 94kg Weightclass Best in Competition: Snatch : 70kg Clean and Jerk : 85kg Total : 155kg Best in Training: Snatch : 67kg Clean and Jerk : 90kg Goals by end of Summer: Snatch : 80kg Clean and Jerk : 100kg supplements.net Rep Status :