The road to 231.4 LW Strongman Nationals and beyond

[austin.j.taylor]

A little background on me:

My name is Austin Taylor. I am 29 years old. I have been training for strength for about 3 years now. I have competed in 2 powerlifting meets with my best total of 1109 lbs. I have done a limited Strongman competition due to an injury that required surgery on my right knee. I plan on hitting the MAB ADFPF meet in August, at least 1 strongman contest prior to the end of the year, and many more meets as time progresses. On the job front, I am a military police officer in the Iowa National Guard where I work full time. I love my job! I am married with 2 children, my son is 5 and my daughter is 19 months old. I train in a barely organized approach to lift/push/pull heavy things. I have been running 5/3/1 for my main lifts and adding strongman type accessories with an events day on Saturdays. My basic split is:

Monday: Strict Press, Push Press 5/3/1, DB Hammer Curls, Facepulls, Maybe some tricep work
Tuesday: Squat 5/3/1, Leg Press, Box Jumps (when healthier) high reps front squats (when healthier)
Wednesday: Cardio-I mix between HIIT and LISS depending on recovery from squat day
Thursday: Power/squat cleans, Deadlift 5/3/1, RDL or SLDL, Lunges(when Healthier, chins or Close grip lat pulldowns
Friday: Bench 5/3/1, Row variation, Heavy tricep work (CGBP normally, can rotate depending on how my wrists feel) Heavy BB curls NOTE: I dont do heavy bench as it interferes with my pressing goals. I do bench enough to keep from muscle imbalance and to support my powerlifting total.
Saturday: I make the 2 hour drive across the state to train strongman events. I normally get there twice a month. I am slowly collecting/building implements to train with at home.
Sunday: Recovery, family time, a few beers and sports.

Being in the army I need to have cardio endurance and keep my weight down. I am currently at about 262 lbs. I got rather fat in the past 6 months due to knee scope on 28 April, keeping me from training at the intensity that I normally do. My knee is healing great, feels nice and stable. As I progress further into my rehab, I will add back in my exercises that I have taken out and progress back towards my goal of having a 14 minute 2 mile time while totalling 1200 pounds and winning a strongman contest, thus qualifying for nationals. I have started the couch to 5k program and I enjoy it as a structured way to break back into running. There is an Android and iPhone app for it if you are interested.

Goals for the rest of 2011:
Squat: 275 for reps
Bench: 300 1rm
Deadlift: 500 1rm
Powerclean: 275 1rm
12 inch log: 250 1rm
Axle clean and press: 250 1rm
360lb stone over 48" bar
Body weight at a steady 235-240
2 Mile Run time of 16 minutes

My stats as of 13 June 2011
Height: 6'2"
Weight: 270 (on Sunday)
Chest: 50.5"
Arms: 16"
Hips: 42.5" (holy chit)
Waist: 43.5" (really holy chit)
Thighs: 27"
Calves: 19.5"
Forearms: 12.5"
Shoulders: 57"
Neck: 20"

I just started wave 2 of my 5/3/1 so I will go back to Monday and post workouts.

I take the following supplements:
Multi: Controlled Labs Orange Triad
Creatine: Promera Health Con-Cret
Protein: Myofusion and XF ultra peptide
Fiber: NOW psyllium husk capsules
Intra: Controlled Labs Purple Wraath

[austin.j.taylor]

Strict Press:
95X5
115X5
135x5
170X3

Push Press:
170X2
185X5
195X3
200X>5(GOT 6)

Facepulls:
100X3X10

Hammer Curls:
20X14
25X12
30X10

10 minutes HIIT on the Stepmill of death

Notes: I didnt have my gym bag so I couldnt wrap up my wrists. I had a rep or two left in me, but my wrists where killing me. Also the stepmill is a miserable piece of equipment.

[austin.j.taylor]

3 minutes on treadmill warm up
Foam roll, stretch and rotations

Squat:
Bar X a bunch
95X5
115X5
135X5
165X5
175X5
185X>5 (GOT 12) YEAH!!!!!

Leg Press:
2 plates X12
3 plates X12
4 platesX12
5 plates X12


Foam Roll, stretch and boogie out.

Notes: Got to gym about 4 hours later than normal. I was really happy with 185X12. More proof that I may be ready to take the rehab wheel completely off with my next wave.

[BendtheBar]

Subbed. Looking forward to seeing you hit your goals and then some.

Do you have a goal body weight you would like to get to?

[mab54]

Good luck with your goals, how are you likeing 5/3/1?

[austin.j.taylor]

Originally Posted by BendtheBar

Subbed. Looking forward to seeing you hit your goals and then some.

Do you have a goal body weight you would like to get to?

Not really set on a number. I am looking at 12-14% BF. If I get to 250 and I am happy, I will stay there. Ideally and more realistically, I will be 235ish at 12-14% so making 231 would be easier. Basically, I want to be less fat and stronger. I am not getting younger and I am uncomfortable with the way I currently look, feel, and have to buy clothes.

Originally Posted by mab54

Good luck with your goals, how are you likeing 5/3/1?

I love 5/3/1. I get to do what I want on days that I want. If I get pressed for time, I hit a workout BBB style and move on with my life. Most of my workouts take less than an hour, and I have added a tone of stuff to the program to focus on strongman goals.

[BendtheBar]

Originally Posted by austin.j.taylor

Basically, I want to be less fat and stronger. I am not getting younger and I am uncomfortable with the way I currently look, feel, and have to buy clothes.

Same here. I need to get down under 250 and I will be happy. First one there buys steak and a beer.

[austin.j.taylor]

Originally Posted by BendtheBar

Same here. I need to get down under 250 and I will be happy. First one there buys steak and a beer.

Its a bet. I was 263 about an hour ago so in 3 weeks I should be under 250. Where are you currently at?

[Abaddon]

Sub'd Austin. Looking forward to your success.

[austin.j.taylor]

Hang Cleans:
BarX5
135X5
165X5

Deadlifts:
195x5
245x5
260x5
280X>5(GOT 7)

Assisted Chins
100 pound assist 3X10

Smith Machine Shrugs:
Plate on each side 2X10 with underhand wide grip

Notes: I was fairly sore and tired from the last few workouts but pushed through anyway. Fairly happy with results even though I got a massive exertion headache afterwards.