USAWA Q3 tests - EMOM

Sunday, May 28, 2023

Garage Gym

1600

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Holdout - Lowered

15

25

30

35#

Clean & Push Press

65

85

105

125

135#

Clean

145#

EMOM 10

10+ DU and 1 Pull-up

12-19-12-10-10

10-10-10-10-11

114 total

60 minute workout

Bench Press - Pinch Grip Deadlift

Saturday, May 27, 2023

Basement Gym

2000

Bench Press

8x45

8x95

8x105

6x115

6x115#

Band Bell

8x50

8x50

8x50

Pinch Grip Deadlift - Strict

50

Pinch Grip Deadlift

60

65 - probably would have gotten these strict, but needs to have even loading

30 minutes total workout

USAWA Deadlift

Friday, May 26, 2023

Garage Gym

2000

Warm Up

5 minute row

Reverse Hyper

Hip Hammy Flow

Deadlift

Little Fingers

45, 65, 75, 85, 95, 105, 115

Ring Fingers

115, 125

Middle Fingers

125, 135

Index Fingers

135, (failed 145)

Heels Together

135, 185, 225

Deadlift

5 sets of

3x225#

50 minutes total workout

Swim

Friday, May 26, 2023

Carmody

0800

Lap Swim

1x500 FR

1x200 BA

1x200 BR

1x200 FR

--

1100 total (35 minutes)

USAWA

I got involved with the United States All-Round Weightlifting Association in 2022.  They were established along with the International All-Round Weightlifting Association in 1987 and have been keeping alive the tradition of old-time weightlifters.  There are currently associations in British, United States and Western Australia.  IAWA has had representatives from 25 countries.

The USAWA roster includes 70 members in 2023

Clark's Gym - Columbia, MO (21, 1 in Colorado)

Habecker's Gym - Lebanon, PA (7)

Frank's Barbell Club - Walpole, MA (12)

KCSTRONGMAN - Turney, MO (9)

Dino Gym - Holland, KS (6)

Buffville Gym - Albany KY (1)

Empower House Strength and Health (1)

Ledaig Heavy Athletics - Rainbow Bend, KS (1)

Lou's Physical Culture Studio - Howell, NJ (1)

At Large (11, 4 in Colorado; Jarod & Karena, Kim, Sanjiv, maybe others)

I have had a lot of fun completing the 2022 Q2, 2022 Q3, 2022 Q4 and 2023 Q1 Postal championships and plan to attend the 2023 National Championship at Clark's Gym.  Further, I have been trying to organize an ad hoc group to get together for the postal meets here in Colorado and had some response from both Kim and Jarod.  Jarod has hosted meets in the past and is working towards getting his officials certification.  

I feel like a club could be established in Colorado and I would like to be a part of that.  In terms of special equipment, I would have to find a Fulton Bar and a Heavy Lift Bar.  Any full size Axle bar would be a sufficient Fulton Bar.  The Heavy Lift Bar would be a custom fabrication.  It would be much easier to set up meets and I could likely borrow space from Thor's Strength or CrossFit Golden.

Lifts are broadly categorized as:

1. Bar Lifts - Presses, Snatches, Cleans, Jerks
2. Bar Lifts - Deadlifts
3. Bar Lifts - Squats
4. Bar Lifts - Misc
5. Dumbbell Lifts
6. Fulton Bar (2" Bar) Lifts
7. Heavy Lifts - These utilize a heavy bar and harnesses
8. Old-Time Strongman Lifts - Anderson, Cyr, Dinnie
9. Special Equipment Lifts - Fun stuff

The common theme is showmanship.  The lifts should seem impressive to 

Records are kept for records set at National Championships, Weight Class and Finally by age/weight class.  Denny Habecker currently holds 646 records across 155 lifts, 8 age classes (45+ to 80+), and 5 weight classes (75 to 95kg).

Besides USAWA, I have enjoyed and competed in CrossFit, Strongman, Grip Contests, Triathlon, Running and Bicycling.  I am enjoyed, but have not competed in Highland Games and Swimming.  I have been on basketball, flag football, soccer and softball teams.

USAWA Nationals Plan

2023 National Championships to be held at Clark's Gym

Day 1

• Two Hand Clean & Press, Heels Together - made 105 & 120 in training - Attempt 95, 105, 115? (50+ 90kg record is 222#)
• Front Squat - good at 135 in training - Attempt 115, 135, 155 (50+ 90kg record is 325#)
• Hip Lift - TBD (50+ 90kg record is 2011#)

Day 2

• Steinborn Lift - made 75 & 85 in training - Attempt 65, 75, 85 (50+ 90kg record is 287#)
• Two Hand One Inch Vertical Bar Deadlift - TBD (50+ 90kg record is OPEN)
• Two Hand Swing - made 70 & 80 in training - Attempt 70, 80, 90 (50+ 90kg record is 120#)

Q2 Postal

• Curl, Cheat - NA - cannot perform palms away grip
• Snatch One Hand - Left, made 45, 55, 60, 65 in training - Attempt 55, 60, 65# (50+ 90kg record is 121#)
• Continental to Belt - made 165 in training - Attempt 155, 165, 175, need to try Zercher technique (50+ 90kg record is 335#)

Records (5 attempts)

• Apollon's Lift - Fulton Bar Shoulder to Overhead - (50+ 90kg OPEN)
• Bear Hug - 25# plates grabbed from floor - (50+ 90kg OPEN)
• Clean & Push Press (Fulton Bar) - good to 115 in training (50+ 90kg OPEN)
• Curl, Cheat, Reverse Grip - need to test (50+ 90kg OPEN)
• Curl, Strict, Reverse Grip - need to test (50+ 90kg OPEN)
• Deadlift, No Thumbs, Overhand Grip (50+ 90kg OPEN)
• Half Gardner - made 55 in training (50+ 90kg OPEN)**IAWA
• Judd Clean & Jerk - made 55 in training better on Left Leg (50+ 90kg OPEN)**IAWA - Attempt 45, 55
• Piper Squat - made 45, 65 in training (50+ 90kg OPEN) - Attempt 45, 65
• Scott Lift - made up to 105 in training (50+ 90kg OPEN) - Attempt 105, 115

USAWA Nationals Prep

Thursday, May 25, 2023

Garage/Basement Gym

1130

My day went in fits and spurts, but I did manage to squeeze in an hour of test movements.

Judd Clean & Jerk

This is a clean and jerk on one leg.

Left Leg 

15 pounds

33 pounds

25 kg - three successful attempts

Right Leg

25kg - one fail/one made

Half Gardner

25kg - two good attempts

James Lift

25kg - fail

15 pound - fail

Piper Squat

45 pounds

65 pounds

Scott Lift

25kg

65

75

95

105#

I might have had more

Two Hand Clean & Press with Heels Together

105#

Front Squat 

105#

Steinborn

75#

Two Dumbbell Swing

70#

One Arm Snatch

Left Arm

45

55

60#

60 minutes total workout

DB Misc

Wednesday, May 24, 2023

CDOT Fitness

1300

Core work

5 min (crunches, windshield wipers, bicycle legs, etc)

Misc Dumbbell

3 x 6 x 30 Dumbbell Press

Mixed in Lateral Raise and Lying Lateral Raise.  Could manage 15 pounds, but not 20 pounds

15 minutes total

Bench Press

Tuesday, May 23, 2023

Basement Gym

1500

Bench Press

8x45

8x95

8x105

6x125

6x125

BandBell Bench Press

3x8x50

Dumbbell Bench Press

3x8x40s

Pinch Block

5sec x 10#

3sec x 15#

3xec x 15#

Superset

Mutt Bar Curls 8x44

IronMind Wrist Roller 15#

General

Monday, May 22, 2023

CDOT Fitness Center

1200

Stair Climber

15 minutes - Level 5 - 50 floors

Calisthenics

Every 90 seconds for 10 rounds

1 pull-up

5 push-up

10 air squat

Good effort, 30 minutes total workout

Track Workout

Sunday, May 21, 2023

D'Evelyn Track

1100

Track Workout

800m warm up

10x200m ON 2:00

I was finishing these between 55 and 58 seconds.  Good efforts.

400m walking cool down

Bench Workout

Saturday, May 20, 2023

Basement Gym

1600

Bench Press

8x45

8x95

8x105

5x115

5x115

3x125

3x125

E-Maxx Bar

8x20

8x40

8x40 (good weight)

DB Bench Press

8x30s

8x35s

8x40s

Mutt Bar Curls (44#)

3x8

45 minute total workout

#GarageGymCompetion: S: 235; B: 170; D: 325

Today I tackled the Spring Garage Gym Competition.  

BW:  197

S:  235

B:  170

D:  325

--

Total:  730#

Compared to Fall and Spring of 2022 this is a setback.

S 235 - 240 - 235 (down 5#, 2%)

B 190 - 195 - 170 (down 25#, 13%)

D 325 - 330 -325 (down 5#, 1%)

I totaled 765# in the fall and the majority of the decline (5%) came on the Bench.

Squat - 205, 225, 235 (3 for 3), wore mouth guard, knee sleeves and lever belt

Bench - 170, 175 (1 for 3), wore mouth guard, wrist wraps, SBD elbow sleeves

Deadlift - 315, 325 (2 for 3), wore mouth guard, knee sleeves and 2Pood Belt

Going 6 for 9 is not great, but it is a good reminder that I need to start benching more often.  I was pleased with the squat.  I expected my deadlift to go up, but my posterior chain was feeling a little twitchy on the 325 pull and I did not want to go up any higher.

 

EMOM

Thursday, May 18, 2023

Garage Gym

1700

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

EMOM 16

1 - Steel Mace 360s - 10 each direction

2 - KB swings (35#) - 12

3 - Abmat sit-ups - 12

4 - Pull-ups - 1

My pull-ups have gone to hell in a handbasket.  Some of that is weight, but some of it is just lake of consistency.  I need to step up my game.

Axle Clean & Press

Monday, May 15, 2023

Garage Gym

1700

Axle Clean & Press

3x65

2x95

2x115

2x135

1x145

1x155 - fail

1x145

Axle Deadlift

4x195

Bench Press

Sunday, May 14, 2023

Basement Gym

1100

Warm Up

Crossover Symmetry

Bench Press

Take 10:00 to Build to a 3rm for the day

Then in 6:00 minutes complete

1 x 3 @ 92% of your 3rm from above

1 x 4 @ 87% of your 3rm from above

1 x 5 @ 85% of your 3rm from above

8x95

5x115

3x135

3x155

3x160 - fail

3x142.5 (92%)

4x137.5 (89%)

5x135 (87%)

SLIPS - Snatch

Saturday, May 13, 2023

Garage Gym

1600

SLIPS

Stretch - Reverse Hyper, Crossover Symmetry, Hip Hammy Flow

Scales - 20 seconds in 4 positions

L-sit - 3 efforts at 5-6 seconds in tuck

Inversions - 3 x 1 HSPU to 3 abmat

Plank - 90 second hold

Snatch

5x15 kg

20 kg

25 kg

30 kg

Had fun using the Eleiko training plates, but disappointed at where my snatch was.

Murph Prep

Friday, May 12, 2023

Garage Gym

1300

Warm Up

Crossover Symmetry

Kip Swings

“House of the Rising Sun”

4 Rounds for Time

200m Run

10 Pull-Ups

15 Push-Ups

40 Air Squats

15 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 minutes between intervals

I kept the runs, but scaled the calisthenics volume to 1-8-20-8-1 and felt really good about the effort.

Round 1 - 4:34

Round 2 - 4:32

Round 3 - 4:32

Round 4 - 4:38

It was not until I did the math, did I realize how consistent my splits were.  

Programming from Vintage CrossFit

Rogue Fitness Loadable Dumbbells

Two separate listings from Ryan and Bert for a DB-15 with 2x10# for $165 and a DB-15 for $85.  Retail from Rogue is $175 for the DB-15 in Stainless Steel & Black Zinc.  The plates are another $65.  One could argue that $165 is fair at 70% of retail and $5 is very fair at 50% of retail.  As much as I am Rogue fanboy, I would have to pass on these.  

Cool Equipment in Greenwood Village

Not sure what type of clean up James Hooper from Greenwood Village is trying to pull off, but I certainly want a piece of it.  His equipment is premium, spans multiple decades and is just cool.  I am most interested in the training plates and change plates.  I have been wanting to add some branded Ivanko equipment for a while and this certainly fits the bill.  Also I am a sucker for Eleiko equipment.  Finally, Pendlay and Werksan (Turkish) are legendary names in Olympic lifting and would be cool even though it would be a mismatched set.  A full change set is 5, 2.5, 2, 1.5, 1, 0.5 kg (25 kg).  For those of you familiar with my purchase history, I unfortunately do not lift in Kilos, but this may get me started down that track.  The EliteFTS bench is absolutely awesome and puts the Rogue Westside Bench to shame.  It currently retails for $2,214.  The thought of moving this monolith frightens me.  The kettlebells are equally nice, but I really do not train kettlebells that much and have exactly what I need to meet my needs.

I reached out to James last night (5/11/2023) within hours of listing via email and text and have not heard back.  He responded (5/12/2023) to my email and text that the equipment was available and that I could pick up today.  I wasted no time and am beyond thrilled.  Jim was a nice older gentleman (Army) who trained kids in Olympic lifting out of his garage at one time sporting 6 platforms in a 3 car garage.  He is thinning out his equipment which currently occupies 1 bay of the 3 car garage and is set up for only one lifter.  His kids have gone to be competitive high school wrestlers and one went into the Army and completed Ranger School.

The technique plates have been well loved and are 100% functional.  I will not be able to part with the second set as planned.  30kg for $100 = $1.50/lb

Eleiko - 5kg (white) and 2.5 kg (red) pairs

Ivanko - 5kg (black with brass calibration plugs)

Hitechplates - 2.5kg

Homemade - 2.0 kg

The change plates were better than expected.

Werksan - (1) pair of 2.5kg (red), (2) pair 2kg (gray), (2) pair of 1kg (green), (2) pair of 0.5 kg (white) = 19kg of Werksan metal; 

As near as I can tell Werksan made a full 25kg set in gray and colored.  

5 (white)

2.5 (red)

2 (blue)

1.5 (yellow)

1 (green)

0.5 (white) 

My "color" set is missing the white 5kg, blue 2 kg and yellow 1.5kg.  I have the 2kg in gray.  I still need to determine what era these are.

Ivanko - (1) pair of 1.25kg (black) rubber coated

Pendlay - (1) pair of 2kg (blue) rubber coated

and the piece de resistance

Ivanko - (1) pair of 1.25 lb chrome plated M series change plates 1.305 and 1.307 pounds.

Total = 25.5kg + 2.5lb for $100 = $1.70/lb for change plates

Considering, I paid $5/lb for Rogue rubber coated change plates (2.5 lb pair for $25, makes this deal even more impressive).  Now I need to consider how to store my treasures.

Now I feel like snatching.  If I built out a Kilo set, I would need 1.5kg and 5 kg change plates and 10 and 15 kg full sized bumpers.  I would be willing to trade to get there.  For my strength, I do not need 20 and 25kg bumpers.

-----------------------------------------------------------------------------------------------------

Light full size Olympic plates - to be sold entirely as a set, one package, WILL NOT BREAK THEM UP - IT IS $100 FOR THE ENTIRE SET. These allow training the pull and Olympic lifts from the floor, i.e., correct bar height, for novices and folks not ready for 40kg and up loads. Perfect for Crossfit or any WL gym.

2 pairs of 5kg plates (one pair Eleiko and one pair Ivanko).

2 pairs of 2.5 kg plates (one pair Eleiko and one pair Mwerks).

Plus a 2.0 kg pair thrown in for free.

Cash only, local pickup only. Please do not ask me about anything except cash - answer is no - thanks!

Current Retail (The pieces for sale are obviously older, but at $25/pair it is hard to go wrong)

Ivanko (5kg) - $163 each current generation

Eleiko (2.5kg) $157 each

Eleiko (5.0kg) $234 each

Mwerks (2.5kg) $240 pair of Hitechplates

Olympic plates from 0.5 to 2.5 kgs each - ENTIRE SET AS LISTED, WILL NOT BREAK UP.

1 pair 2.5 kg.

3 pair 2.0 kg.

1 pair 1.25 kg.

1 pair 1.0 kg.

1 pair 0.5 kg.

See pics.

CASH ONLY. LOCAL PICKUP ONLY.

1 pair 2.5 kg - Werksan (red)

3 pair 2.0 kg - Pendlay (blue), Werksan (gray)

1 pair 1.25 kg - Ivanko (black), $17 each current retail

1 pair 1.0 kg - Werksan (green)

1 pair 0.5 kg - Werksan (white)

Elite FTS Competition Bench Press - Like New Condition. Professional grade, heavy duty equipment for serious gyms/lifters. Spotter stands, pins for bands/Westside training, abundant plate storage. See photos. Compare comparable benches at $1500+ new. Steal this one for $500 firm.

Cash only - no Venmo, crypto, checks - cash only. Local pickup only. You will need at least a small pickup to take this gem home; I will help you load it. The bench can be unbolted from the main rack assembly (blue), as can the plate storage racks, if needed.

Text me and leave your first name at least if interested. First serious inquiries get first dibs.

9502 East Lake Circle near Boston and Orchard

He is 100% correct that this is a $1500 bench that no one needs.  Especially not me, but it is oh so choice.  The EliteFTS Flat Bench - Deluxe Competition Bench is on the website for $2,214 including your choice of 9 colorways.

Kettlebells Set as listed below - to be sold and ENTIRE SET - WILL NOT BREAK UP. All these are "hardstyle" design and perfect for StrongFirst or other KB hardstyle training systems. Most are PerformBetter branded but a couple are Diamond (exactly same design) - see photos. Pavel would approve I'm sure. CASH ONLY. LOCAL PICKUP ONLY.

6 kg - 1

8 kg - pair

10 kg - 1

12 kg - pair

16 kg - pair

20 kg - pair

24 kg - pair

28 kg - 1

32 kg - 1

40 kg - 1

48 kg - 1 ("The Beast")

Love the description of these.  "Pavel would approve I'm sure."

Nice 45s

Listed by Loretta Kolb in Littleton for $100 (5/8/2023). These are great plates and are know for their +/-2% accuracy and easy to handle lip.  Not vintage or collectible.

Listed by Allestair Sahondo in Henderson for $200 (5/11/2023).  These are interesting plates as Kabuki slapped their name of plates for a Pacific Northwest Foundry.  I bought the change plates for close to $1/pound and these would complete the full set.  Not vintage or collectible.

Strict Press - EMOM

Thursday, May 11, 2023

Home Gym

1200

Warm Up

Crossover Symmetry

Strength

Strict Press

Take 10:00 to build to a 3rm for the day

Then: in the next 6:00 minutes complete

1 x 3 @ 92% of your 3rm from above

1 x 4 @ 87% of your 3rm from above

1 x 5 @ 85% of your 3rm from above

Rest as needed between sets

I worked up from 45, 65, 85, 95 and did a max set at 105#

I was able to get the % at 3x96.5, 4x91.5 and 5x90 (broke out the 0.75 pound fractional plates)

“Purple Haze”

16 minute EMOM, alt each minute:

Minute 1: 100ft Farmers Carry

Minute 2: Accumulate 20-25 seconds Freestanding Handstand Hold or Nose to Wall Handstand Hold

Minute 3: Max Rep Crossovers

Minute 4: :10-:15 second Ring L-Sit

Modified to 

Minute 1: 160# Max Farmers Hold - 10/15/10/10 seconds

Minute 2: Kick up Wall Handstand Hold - 10/8/10/10 seconds

Minute 3: 50 rope skips

Minute 4: Max effort tucked L-sit - 4/4/4/5 seconds

I liked this EMOM as I need to work on core stability, getting upside down and grip.  I would like to work up to having 200# in each hand on a Farmer's Carry.

Rude Recreation Center

Rude Recreation Center (RRC) truly is a hidden gym.  I recently took a job downtown and having been taking advantage of the CDOT HQ Fitness Center.  After driving past the RRC for the past few months, I finally popped in and was very impressed.

They have a 5 lane lap pool that is available for laps all day (per the website, lap swim ends at noon).

The weight room is well outfitted with Hammer Strength equipment including squat racks, deadlift platforms, dumbbells, barbells and machines.

They have a basketball court as well.

Drop in is $6/day and they have a membership option for city employees which is $150 annually.

The bonus is that it is a short walk from CDOT.

Swim

Thursday, May 11, 2023

Carmody Rec Center

0730

Swim

1x600 FR

2x100 BA

1x200 BR

--

1000 yards total; 30 minutes

Eleiko Change Plates

FOR SALE 🏷 (17) PLATES & Power Barbell

✔️Asking $300 for all

………………………………

PICKUP location:

Something New Boutique

11590 Ridgeline Dr

Colorado Springs, CO  80921

(Ridgeline Dr & Voyager)

Listed by Angela Kolb Cagwin

As much as I hate to justify a trip down to Colorado Springs to pick up weight plates I do not need.  I am going to make an exception.

The yellow plates caught my eye and appear to be Eleiko branded change plates (yellow) for the 1976 Montreal Olympics.  I am guessing a pair of 1-1/4 and 2-1/2 kg.  In addition there are a couple 5 more change plates, 2x25 or 35 and 6 bumper plates.  If they are 45s, I am putting the total at around 400 pounds.  The barbell is harder to identify.  It has a single set of knurl marks (Olympic or Powerlifting?) and no center knurl.  Plastic collars and cannot determine bushings or bearings.  Either way, I would drive down just to pick up the Eleiko and liquidate the rest at $1/lb.

I reached out to Angela on Wednesday (5/10/2023) and she said that she just offered them to a girl, but if that fall through, I am next on the list.  All day on Thursday (5/11/2023), the plates are still marked as pending.  It is taking all of my composure not to reach out to her again.  This morning (5/12/2023) the listing went from pending to sold.  I contacted the seller and indeed the buyer took everything.  I wonder if the buyer knows what they have?

Deadlift - Metcon

Wednesday, May 10, 2023

Garage Gym

1300

Warm Up

Row

Reverse Hyper

Hip Hammy

RDL

Strength

Heavy Deadlift

Every 3:00 minutes, 4 Sets

2 Reps @ 90%

2 Reps @ 90%

2 Reps @ 90%

2 Reps @ 90%

Percentages are based on your 1rm Deadlift

I warmed up with 5x135; 4x185, 3x225, 2x275 and then did my working sets at 295-295-305-305 (91% and 94% of 325 1RM)

Metcon

“Kashmir”

2 Rounds, For Time:

25/20 Calorie Row

30 Alternating Dumbbell Snatches 50/35lb (22.5/15kg)

20/14 Calorie Echo Bike

50ft Dual Kettlebell Front Rack Walking Lunges 53/35lb, (24/16kg)

I modified this to:

25 calorie row

20 abmat sit-ups

25 calorie row

20 alternating lunges

It ended up being a great workout which I finished in 13:51.  The rower time was 9:11.  My calories/hour were much higher when I slowed by strokes per minutes and took powerful pulls.

Programming was from Vintage CrossFit and was perfect for today.  The full size deadlift jack is a true game changer and worth every penny and square foot of space it consumes.

Front Squat - EMOM

Tuesday, May 9, 2023

Home Gym

1700

Warm Up

Reverse Hyper

Hip Hammy

Front Squat

12x45

10x65

8x95

6x115

4x4x135

This was much harder than I expected.  It was nice to get in some heavy sets, but I expected them to be heavier.

EMOM 15

On a 45 second interval

HSPU - 1

Pull-ups - 2

Modified Sit-ups - 10

This went equally bad.  I could not complete a HSPU the first 2 rounds and was executing the 3 abmats on the last 3 rounds.  Pull-ups were OK, but certainly not tempo.  Sit-ups felt good and I could have increased the rep range.

Titan Deadlift Jack

Despite all of the criticisms against, I went ahead and bought a Deadlift Jack.  Titan is currently selling these for $145.  I found one locally for $85 used and decided to go ahead.

It is definitely not necessary (unless you are running competitions).  I have been using change plates and had considered a wedge or mini jacks, but decided to go for the full jack since it will only be used at home.

The downside is size and storage.  These things are not small.

I do want to start deadlifting twice a week and try to really bump up my max deadlift.  While an 80# jump is unlikely, I think a 40# jump to 365# may be possible.

DZ Trade Pile

TRADE/SELL PILE 

Please message me for more detailed pictures.  Would really prefer a trade. Can add cash on my end if necessary. I can ship just about everything at buyer’s expense.

ISO: York buns 1lbs, single 2lb, 6lbs, 9lbs, 35lbs pairs, york globes single 60, 65lbs-75lbs, 85lbs-100lbs pairs. Single American Barbell DD 45, single blue schisler 10lb, york milled 2.5s, & york ship wheels.

Only looking to trade the following: (not selling)

York 100lbs RHs USA stamped 

York 80lbs RHs (not pictured)

York 55lbs globes

Will sell or trade everything else: 

2nd Gen Texas Power Bar $200

York Olympic collars $50 per pair

York blobs: half 50 $50, half 60 $60, half 65 $65

Single 50lb globe $100

Pair of golden 40lbs globes $200

York buns: 3lbs pair $40, 15lbs pair $100

Small York RHs: 3lbs pair $20, 6lbs pair SOLD, 7lbs pair $50, single 7lb $20

Ferrigno change plates 1-10lb 2-5lb 5-2.5lb $30 for all

Ivankos 1-10lb 2-2.5lb (m series) , and 4-1.25lb  Taiwan $30 for all

Message me if interested. Like I said would really prefer to trade. So if you have anything from my ISO list please reach out! Thanks.

The Ferrigno and Ivanko 1.25's I was interested in sold quickly.

USAWA Tests

Sunday, May 7, 2023

Garage Gym

1600

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Clean & Press - Heels Together

75

95

105

115

120

Cheat Curl - Reverse Grip

legs locked

4x45

4x65

2x75

2x85

2x95

One Arm Snatch

45

55

65 - fail

65 - press out

65 - good

Continental to Belt

135

145

155

165

175 - fail

55 minutes total workout

2 DB Swing

Monday, May 8, 2023

CDOT Fitness Center

1230

Treadmill

3% incline, 3 mph - 10 minutes

2 DB Swing

2x30

2x35

1x40

1x45 - lost it a little bit

1x40

CFA - Modified Sit-ups

1x35

Push-ups

11-10-9-8-7-6-5-4-3-2-1 = 66 total

25 minutes total workout

Future Strongman Competitions

Littleton's Strongest 2023 was certainly the best introduction to Strongman I could have gotten.  It was a small, friendly field that allowed me to give it a go with relatively light weights.  The other contests I have found on the calendar are much heavier.  I would be competing as a 50+ master's male athlete.

The Rocky's Strongman Classic

Denver 6/17/2023

• Wagon Wheel Deadlift - 450
• Max Log -
• York to Sandbag Carry - 400, 150, 200
• Sandbag to Shoulder - 175
• Last man standing Keg over Bar - 200

The Strongest of the Strong 6

Rifle, 7/29/2023

• Odd Object - 225
• Arm over Arm - Chevy Tahoe
• Farmer's Hold - 250
• Mystery
• Atlas Stone to Shoulder - 150

Garfield County Fair

Garfield County, 7/29/2023

• Axle Press - 225
• Odd Object - 200
• Deadlift - 250
• Arm over Arm - TBD
• Atlas Stone - 200

Colorado's Strongest Man & Woman

Peyton 8/12/2023

• Log - Max
• Frame Carry - 550
• Head to Head Deadlift - 505
• Husafell - 365
• Stone Series - 220, 250, 250, 275, 300

Sunday Paper Classic II:  Fortissimus - St Jude Charity

Aurora 9/2/2023

• Circus Dumbbell - 120 and up
• Log - 175/205
• Yoke/Timber/Keg - 600, 500, 200
• Axle Deadlift - 400
• Sandbag Loading - 200, 225, 250

These are all great events with the common theme that I would scratch one or more events as a competitor.  Entry fees are on the order of $80 to $100 plus US Strongman membership for the year at $32.  

If I wanted to take this seriously, I would begin dropping by Iron Titan gym on route to a membership.  I would have to get my deadlift up to a minimum of 405#, stone/sandbag work to 200#, circus dumbbell work to 100#, Log work, Farmer's Handles work to 200#/hand.

Training for Littleton's Strongest 2023

I registered for Littleton's Strongest 2023 on January 4th.  At that point, I was in reasonable general physical condition, felt like the weights were reasonable and had 17 weeks to prepare for the May 6th event.

I took advantage of Open Gym at Thor Strength on 7 separate occasions and trained 2 strongman days on my own.  This was in addition to my usual training which consists of CrossFit and triathlon training.

Fortunately, I did not have to build up to the competition weights and could instead focus on technique and timing and the unusual loading of Strongman implements.

I had one setback when I felt my back "compress" on March 18th.  I bought a reverse hyper that week and was able to substantially train through.  It was a good lesson on breathing and bracing.

I also picked up a Rehband back support for the contest which I did not end up using, but certainly felt good having.

I was able to work with all of the implements at Thor Strength.  At home, I could practice with an elevated deadlift, farmer's hold, and axle bar, but I do not have a keg or a good runway for a yoke carry.

Strongman Loadout

Preparing for Littleton's Strongest 2023, I brought everything I could think of.  Starred items were used during competition.  Packing was a bit jumbled, but a non issue.

Support/Event Gear

• 2Pood Belt*
• Leather Belt (spare)
• Rehband Back Support
• Nisrok Elbow sleeves*
• SBD Elbow sleeves (spare)
• Nordic Lifting wrist wraps*
• Nordic Lifting wrist warps (spare)
• Gym Reapers wrist straps*
• Old nylon wrist straps (spare)
• Assassin Knee Sleeves*
• Assassin Knee Sleeves (spare)
• Reebok Nano X1*
• Nike Metcon4 (spare)
• Airwaav Mouth Guard*
• CEP Calf Sleeves*
• Chalk
• Thumb Tape*
• E26 Wristbands

Medical

• General First Aid Kit
• Icy Hot
• Ace Bandage
• Inhaler
• Sunscreen
• Percussion massager

Warm Up

• Band
• Tennis Ball

Food & Drink

• 2 Propel*
• 2 Fit Aid
• 1 Water
• Clif Bar
• Larabar*
• Honey Stinger
• Nature Valley Granola Bar

Misc

• Full change of clothes
• Folding chair
• Hat
• Mechanix Gloves
• Towel
• Sunglasses

EDC

• Phone*
• Wallet
• Cash
• House Keys
• Car Keys

The event was held at a CrossFit Gym, so they had (and I used) Theracane, Abmat, Foam Roller, Crossover Symmetry, and Chalk.  In an unknown environment, I would try to bring a foam roller.  One athlete brought a jump rope and was using it between events.

Had all the events been outside, it would have been nice to have a boonie hat or straw hat.

I would also like to add cold packs to my medical kit.  My forearms were lit up after the Farmer's Hold.

A couple of athletes were using ammonia inhalant.  I should practice with this.  Several athletes were using Figure 8 wrist straps for the deadlift.  I will keep an eye out for a pair.

I packed a little randomly.  In the future, I will pack primary support gear, propel and snack in one small tote bag.  I will pack spare clothes, spare gear and medical in a large duffle in the car.

Littleton's Strongest 2023

I was able to compete in Littleton's Strongest 2023 today.  This was a low key Strongman Competition hosted by PK and Zabrina of Thor Strength Gym at Backcountry CrossFit West.  There were four divisions of escalating weights for athletes to self select.  A was all lighter female athletes.  B was a mix of 4 female and 3 male athletes.  C and D were all male athletes with D athletes using the heaviest implements.

I woke up at 7:15 for an 8:15 departure and 8:30 check in.  I was able to poop, have an egg, half bagel with cream cheese and a half a banana for breakfast along with water and coffee.  Out of an abundance of caution, I popped half an Imodium.  I arrived and checked in without incident.  It turned out that 4 of the 5 events would be indoors so I did not need the hat, chair and a lot of the extra stuff I brought.  Athlete briefing started around 9:15 and then we had time to warm up and events started at 10:00 (about half hour behind schedule).

Warm Up - Reverse Hyper and Crossover Symmetry at home.  Foam roll, Hip Hammy Flow, implement warm up on site.

Event 1 - 225# 18 inch deadlifts for reps.  Despite only getting 10-12 during practice, I knocked out 16 reps (taking 1st and 7 points) with 2 competitors behind me at 15 reps (5.5 points each).

Event 2 - Axle Clean & Press at 75, 95, 115#.  I flew through this taking second in 12.94 seconds (6 points).  Randy won the event beating me by 0.3 seconds.  This had me going into event 3 with 13 points.  Second place had 10.5 points.  My execution was fast despite grazing my head lowering the first barbell.

20 minute break between events

Event 3 - 110# each hand Farmers Hold.  Having the advantage of going last and being in the lead, I pushed hard on this event going the full 2 minutes and sharing first place with Reina and an additional 6.5 points (19.5 total, second place was 16 and I was brimming with confidence).  In practice I had only held for 40 seconds so this was purely on adrenaline and being in the lead.

Event 4 - 265# Yoke Carry and 35# DB Clean & Press.  I thought I did great, but completed the event in 20.4 seconds for 5th place.  The top four competitors were at 16.4, 18.4, 18.8, and 20.3 seconds).  This kept me in first by a much slimmer margin at 22.5 points and Reina in second place at 22 points.  I was keeping my eye on Reina and did not consider Randy, the third place man who won the event to total 20 points.  This was almost a huge mistake.  I thought I executed this well, but need to move much much faster.  It is hard to gage how fast you and your competitors are going.  I will definitely work on speed and a rolling pick in the future.

60 minute break between events (much longer than planned)

Event 5 - 100# Keg Carry for distance.  I took 3rd in 3rd in the event at 300 feet for 5 points.  My goal was to beat Reina who I watched carry the keg 292 feet.  This brought me to a cumulative 27.5 points.  Randy won the event and grabbed 7 points propelling him to 27 points and second place.  Matt took second at 312 feet.  In training I had only gone 150 feet, but having the crowd really amped me up.  I did 160 feet before a short reset and then at 270 feet, I heard the 5, 4, 3... and took off because I knew I had to get to the 300 foot line.

I was beyond thrilled to win the Division (which included a small trophy and a pair of Thor Strength Deadlift Socks).  The field was very friendly and sociable with everybody cheering for everybody.  The most "dangerous" event was the keg with two competitors wiping out and throwing the keg forward.  This rattled me a bit.

I urinated before every event except the Yoke (they went by height rather than placing and I was caught off guard) having to go 2nd instead of 7th.  I had a Larabar before the Keg carry and it was a good move to get some calories.  I finished one bottle of Propel during the event.

It was a pleasant surprise to meet Kim (from the USAWA, took 3rd in A division) and her husband Randy (who took 2nd in the B division).  Randy was recovering from a torn biceps tendon which certainly set him back in the Deadlift and Farmer's Hold.  If not for those 5th place finished, he would have won handily.  He won the other 3 events.  I also saw Kristie who was supporting her partner Nathan (who took second in C) and his friend Vaughn (who struggled with the C division weights, but would have crushed the B division weights).  Finally, I talked to some folks who train at Iron Titan and I definitely need to drop in.  They train Strongman Saturdays from 8 to noonish.

Overall, my prep and support equipment used was perfect.  I definitely need to work on speed.  Stepping up to the C division would be a big jump, but I intend to train for it.  The weights would be 345# deadlift for reps, 135, 155, 175# axle press medley, 200#/hand Farmers hold, 345# yoke and 70# dumbbell and 175# keg carry.  Of course the events at every competition will be different, but that is the benchmark, I want to work towards.

Cervelo P2

MENS TRIATHLON BIKE - great if you’re just getting into triathlons or are getting more serious!!!

P2 - 56cm (I am 5'9" and fits fine, could work for someone much taller.)

Full Dura Ace 7900 components, Easton EA 90 Aero training wheels, and Speedplay Zero titanium pedals included. Bike has been raced in only a handful of races and a few hundred training miles. Upgraded Cobb Cycling saddle.

Specs as follows: - 2010 Cervelo P2 carbon frame 56cm - 2010 FSA Vision aero-bar and brakes - 2010 Easton EA 90 aero wheels - 2010 Shimano Dura Ace front derailleur, rear derailleur, crankset(53/39), brake calipers, and shifters - 2010 Shimano Ultegra cassette/chain (11-23t) - 2010 Speedplay Zero titanium pedals. Happy to answer any questions or send additional pictures. Please note that I accept cash only.

I ended up going to take a look at this bike and it was in pretty good shape.

Size felt good

Drop test did not sound funky

Seat post slid up and down fine

No defects in frame.  Slight rub on non drive side chain stay.

Headset seemed fine

Handlebars were OK, need to be re-taped and elbow pads replaced

Wheels were true

Drivetrain seemed fine.  Chain was lubed.

Cables were not frayed.  Shifting and braking was smooth

Test ride felt smooth and the fit felt comfortable.

Kyle Pitts listed the bike for her husband Andrew.  I got a chance to meet Andrew and he confirmed that he was the second owner and that he had never crashed it.  He had it tuned and fitted (Denver Fit Loft) when he purchased the bike in 2017 from the original owner.  He has done routine maintenance since then, but nothing professional.  He is selling because he is getting into other sports.  He was very easy to talk to and the bike was in good shape.  A little dirty, but nothing ridiculous.  I believe him when he said he used it for a few seasons of triathlon and then hung it up.

I liked the bike, but was on the fence about purchasing.  I offered $600 and he decided to take it without a counter offer.  Either I offered too much or he really does not enjoy dealing with selling on the secondary market.  At this price, I can afford to get a tune up at REI for $150 (but it does not need one).  I will not be opting for a professional fit.  Current prices at Denver Fit Loft have certainly creeped up for Foundational Fit ($299) or Retul Fit ($399)

He was kind enough to throw in some Shimano 105 pedals (retail $120) which will fit my current cycling shoes.  He also gave me a Giro Air Attack helmet (originally retailed at $240) and shield which was a little dusty and had an old sticker on it, but it cleaned up nicely.  Finally he had some replacement Vision Pads (retail $22) that he ordered.

Included with the bike were the Speedplay Zero Titanium pedals which originally retailed for $350 and are on the secondary market for $100.  If I want to give them a whirl, cleats from Wahoo are $55 and knock offs are between $20-$30 on Amazon.

He had upgraded to a Cobb Saddle which retail for over $200.

Overall, I am thrilled.  The bike is in great shape as is.  I am excited to have a new toy and new training tool.  If it really does not work out for me, I have no qualms selling the bike for $400 or more in a couple of years.

The bike cleaned up really well.  I took off the wheels, gave it a good scrub, installed the new arm rests and the Shimano 105 pedals.  I also took a look at the water bottle cages.  I tried to reuse the Cinelli cork tape from my old triathlon bike and it turned out ok, but not great.  No hurry on getting new bar tape (cost between $20 and $30).  I may still ditch the front cage.

My dilemma is how to carry tools.  For racing I need to have something attached to the bike.  All of my current saddle bags would not fit around the seat post.  First class would be an XLAB system.  The Sonic Wing fits Cervelo models with 2-hole seat posts and costs $120.  Plus the cost of water bottle cages (Xlab gorilla cages run $75 each, cheap aluminum cages are $15).  Plus the cost of the Xlab Mini Bag ($21.95) or Mezzo Bag ($28.95).  As a temporary fix, I could throw tools in a jersey pouch from Muc Off ($18).

Xlab Sonic Wing - 

Xlab Sonic Nut - various sources - $20-$25

Xlab Mezzo Bag - Amazon - $28.95

Additional Tools

Tube - 700x23mm - $6 Specialized

Inflation System - $15-$20 Amazon

Tire Levers - $6

5/6/2023 - Took it out for a spin and the seat was too low and too far forward.  I did some tuning and will give it a whirl, but may break down and do a proper fit.

Swim

Thursday, May 4, 2023

Carmody

0930

Swim

1x500 FR

1x200 BA

1x300 BR

1x200 FR

--

1200 yards total

Couple of quick underwater swims and started to bob, did not like bobbing in the deep end and quickly bailed.

Had to buy a new punch card.

Cervelo P2

I reached out to the seller who listed this for $400 which is beyond a screaming deal.  The story somehow did not add up.  First, it is listed as a 56 cm, but images show a 54 cm.  Second, he is definitely a bike flipper with a lot of sold bikes and other stuff.  Third, he claims to be original owner from 6 months ago and thought he was buying a road bike (this P2 is at least 10 years old).  Even at the great price, I am not planning on meeting the seller.

By comparison, this one listed a week ago passes the smell test.  Asking price is $875 and details as follows:

MENS TRIATHLON BIKE - great if you’re just getting into triathlons or are getting more serious!!!

P2 - 56cm (I am 5'9" and fits fine, could work for someone much taller.)

Full Dura Ace 7900 components, Easton EA 90 Aero training wheels, and Speedplay Zero titanium pedals included. Bike has been raced in only a handful of races and a few hundred training miles. Upgraded Cobb Cycling saddle.

Specs as follows: - 2010 Cervelo P2 carbon frame 56cm - 2010 FSA Vision aero-bar and brakes - 2010 Easton EA 90 aero wheels - 2010 Shimano Dura Ace front derailleur, rear derailleur, crankset(53/39), brake calipers, and shifters - 2010 Shimano Ultegra cassette/chain (11-23t) - 2010 Speedplay Zero titanium pedals. Happy to answer any questions or send additional pictures. Please note that I accept cash only.

Lunch Run and Bench Press

Tuesday, May 3, 2023

Home Gym

1300

Run

1.92 mile (12:37/mile; 24:20 moving time) run around Harriman Lake park.  Felt really sluggish.  Weather was great.

---------------------------------------------------------------------------------

Basement Gym

1700

Bench Press

8x45

8x95

8x115

8x125

8x135

7x140#

Mutt Bar Curl

3x8

Twist Yo Wrist

Forward/Back with 10 pounds twice

Lunch Run & Clean Complex

Monday, May 1, 2023

CDOT Fitness Center

1130

Run

2.25 mile (12:01/mile; 27:05 moving time) run along the Platte River Trail

Finished with calisthenics

5x1 double overhand

5x1 neutral grip

2x0.5 wide grip

1x16 push-ups

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Garage Gym

1600

Clean Complex

Every 90 seconds, 6 Sets:

1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk

Starting @ 80% of your 1rm Clean and Jerk and increasing

Warm up with Reverse Hyper, Hip Hammy, Crossover Symmetry, PVC Pass throughs

Started light and built up

95 (70% of estimated 135# 1RM)

100

105

110

115

120#