Well I am learning more and more every day as we continue to beat the heck out of our bodies! The gains we are all obtaining more that meet our training goals. I am very happy to announce that South East Idaho Strongman now has video! Take a look and see us attempt some very fun lifts. Thanks again for checking us out here at southeastidahostrongman.blogspot.com
Tuesday, March 31, 2009
Saturday, March 14, 2009
Great Workouts
Lately I have to give a lot of credit to Ben for developing a phenomenal workout schedule. Ben has developed a strength training schedule that would rival the best trainers at any gym. This week our workouts were taxing as well as rewarding. Ben is pushing us to our limits and has us walking as close to the edge of our strength ability as possible, while building our confidence in our physical abilities as well as building true overall full body strength. The following is as 1 week routine as outlined by Ben Giesler Southeast Idaho Strongmans authority on sports science and development.
Monday:
Squat, work up to a 3 rep max, then unload to a 2 set 8 rep
Zercher walking lunges 3 sets of 10
RDL's 4 sets of 12
Abs circuit: Sprinter sit ups, Spread eagle sit ups, Russian Twist, Bar bend 3 sets of 20
Tuesday:
Snatch 50% for 8 reps of 3
Standing Press / Rack lockout; work up to a 5 set 1 rep max
Pull up and Dumb Bell Cleans Super Set 4 set 8 rep max
Standing Dumbell Press 4 set 10 rep max
Shrugs and Curls: 3 set 10 rep max
Grip 2 sets Hold for time
Thursday:
Clean and Jerk 8 sets for 3 rep max at 50% max weight
Front Squat 8 set 3 rep max at 50% max weight for speed
Snatch grip dead lift 6 sets for 6 reps
Good Mornings 4 sets for 12 reps
Abs Circuit; Sprinter Sit up, hipup, Russian Twist, bar bend 3 sets for 20 reps
Friday:
Standing Pres: work up to a 3 rep max, unload for a 2 set 8 rep max
French Press at 2 sets to fail
Dumb Bell Row Dumb Bell Clean Super Set 4 sets for 10 reps
Shrug: 4 sets for 15 reps
Curl 3 sets for 15 reps
Grip 2 sets hold for time
This is a killer work out and is guaranteed to make you feel the burn every day is designed around a 90 min. time limit so try it out and have some fun. Thanks again to Ben for putting this great workout together.
New FaceBook Group
This week the powers at be here at South East Idaho Strongman created a FaceBook Group look for us under the sports and weighlifting catagories. We welcome all to join our group and follow along in our journey of strength and fitness. Remember there is an open invitation to anyone that wants to try any of our crazy stuff out Monday through Friday 5:30 to 7:00 pm at the World Gym in Idaho Falls Idaho.
Monday:
Squat, work up to a 3 rep max, then unload to a 2 set 8 rep
Zercher walking lunges 3 sets of 10
RDL's 4 sets of 12
Abs circuit: Sprinter sit ups, Spread eagle sit ups, Russian Twist, Bar bend 3 sets of 20
Tuesday:
Snatch 50% for 8 reps of 3
Standing Press / Rack lockout; work up to a 5 set 1 rep max
Pull up and Dumb Bell Cleans Super Set 4 set 8 rep max
Standing Dumbell Press 4 set 10 rep max
Shrugs and Curls: 3 set 10 rep max
Grip 2 sets Hold for time
Thursday:
Clean and Jerk 8 sets for 3 rep max at 50% max weight
Front Squat 8 set 3 rep max at 50% max weight for speed
Snatch grip dead lift 6 sets for 6 reps
Good Mornings 4 sets for 12 reps
Abs Circuit; Sprinter Sit up, hipup, Russian Twist, bar bend 3 sets for 20 reps
Friday:
Standing Pres: work up to a 3 rep max, unload for a 2 set 8 rep max
French Press at 2 sets to fail
Dumb Bell Row Dumb Bell Clean Super Set 4 sets for 10 reps
Shrug: 4 sets for 15 reps
Curl 3 sets for 15 reps
Grip 2 sets hold for time
This is a killer work out and is guaranteed to make you feel the burn every day is designed around a 90 min. time limit so try it out and have some fun. Thanks again to Ben for putting this great workout together.
New FaceBook Group
This week the powers at be here at South East Idaho Strongman created a FaceBook Group look for us under the sports and weighlifting catagories. We welcome all to join our group and follow along in our journey of strength and fitness. Remember there is an open invitation to anyone that wants to try any of our crazy stuff out Monday through Friday 5:30 to 7:00 pm at the World Gym in Idaho Falls Idaho.
Saturday, March 7, 2009
Strongman Of The Month
Mark FelixMark Felix was born in 1966 in Grenada in 1966. At the age of 23 he moved to Great Harwood, Lancashire, England. He was a dedicated body builder and turned his attention to strongman competitions in 2003 at the age of 37, comparatively late in relation to other strength athletes.
Strongman Career
Having turned his attention to strength athletics, Mark Felix turned pro within a year when the IFSA Strongman professional team was launched in 2004. He placed third in England's Strongest Man in 2004. In 2005 Felix went on to place second in the IFSA version of England's Strongest Man. This led him to the IFSA British Championships that he won in 2005. Of the five events, Felix won three the Dead lift, Farmer’s Walk and Atlas Stones. Felix credited his victory to "Big hands, and a big heart".
Sunday, March 1, 2009
New Implement
Well, we finally got our log done! Matt had this beauty fabricated and delivered for us last week. This log weighs in at 150 pounds with the ability to be loaded like a regular lifting barbell. The first time lifting it was a challenge not of weight but, of form. The more reps we did the easier it was to lift from the ground to the chest and then snap over the head for a gratifying lock out. I can't wait to be able to press in the 250 lb range for reps. Now that we have a good solid implement we can train right and train hard to become the best that we can. If anyone wants to come and try the log press for themselves drop on in any day after five at the World Gym in Idaho Falls.
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