BEYOND STRONG

07/31/07: Upper body

-Incline bench press: 230 x7, x3, x2.  I was happy with this because I went for an 8th with 230 and nearly got it, so I am getting stronger.  I have never inclined 230 for 7 before, so my chest is finally coming up and my pec is healing.

-Flat bench db press: 90lb dbs x20.  Money...EZ money.

-Skull Crushers: 115x8, x3, x3.

-Push downs: 110 x20

-Reverse Grip pull-down: 195x10, x5, x5.

-Seated low row: 195 x20.

-Standing calves: 405 x10, x10, x10, x10, x10

Done.

I am putting on weight.  Something I have to deal with since I am eating so much more and training 5 days a week, plus the Up Your Mass drinks and Cellmass drinks.  Creatine always makes me gain a little bit of weight, but I will combat it with night cardio sessions and keeping my carbs fairly low.  Scale said 232.8 this morning!  I don't want to get any heavier then 235, then with about 8 weeks to go before Nationals, start bringing it down to 220.

Amy did 105 in the incline for 8, 2, 3, then followed it with the flat bench db press with 40s for 20!!  She is getting stronger all the time.

Used the amino acid supplement today post workout.  Anatrop.  Justin Harris knows his shit: www.troponinnutrition.com, but DAMN this stuff tastes TERRIBLE!!!!!!!  LOL!

Supposed to be 90 today.  Thank God for air conditioning..

-Rick

Legs feel great

I do believe squatting twice a week is the answer.  My legs are usually killing me today and they actually feel great, no hamstring pain, no glute cramps, nothing.  After Thursdays close stance high bars, I was very sore, and actually still quite sore going into yesterdays workout.  I am starting to think training on sore muscles is a good thing, not something to avoid.

I am still learning, but I would be willing to bet the farm that this training cycle is going to be my best one to date!

-Rick

Back in town

My condolensces go out to the family of Jesse Marunde, who will be greatly missed. The news came as a shock to me, and I always admired him as a strongman, and charismatic person.

I am back from Bali, Indonesia now for a week. Had to get adjusted a bit. Things have been weird right now, I felt really at home when I was in Indonesia, after all that is where my roots lie.
I am now in the proces of getting an internship over there for a period of 6 months. I got an offer already, and things now have to be worked out to see if it is possible or not. Next to the fact that I love the country, want to learn the language and just have a whole new experience, there is also a girl that  stole my heart.. So yeah, things have  been turbulent so to speak.

 

The gym is closed now, so not much training going on. I do however, have some sweet olympic shoes coming in, so I can go full bore into my olympic training program. I know, some fancy shoes will not make me a better lifter, or do magic, however, the reason I bought them is because I can't hit the proper depth I want in front squats etc..

Our beyond strong project has, as you might have read, been put on hold for a bit. Nick has been very busy, so things were put on hold a bit.

As for my blog, I am back, and will be putting down more stuff again. Also I still have some interviews lined up with the strongest of strong, so keep an eye out for that.

Stay strong,

Theo

07/29/07: WWJD, supplements, lower body work, and my new article

That is my new mantra: WWJD.  What Would Jesse Do.  From now on when I am feeling like a lame ass and I am going at it half assed, I am going to think WWJD, and then I am going to get that fire, that intensity, that craziness, and I am going to explode into the weight!

I am using some new supplements.  I am not real keen on them, but the more I read and learn, the more I realize their importance.  The first new one is the MHP "Up Your Mass" for immediately after the workout.  This has been helping a ton, IMO.  It gives me nearly 30 grams of glutemine, 40 grams of protein, and 58 grams of carbs, as well as a ton of nutrients, vitamins, and aminos.

The next is BSN's "Cellmass".  This is a creatine type product without sugar and no water bloat.  So far I am impressed with the results.  Today I had a ton of energy, even after squats and deads I was feeling good and recovering fast.

I will also be starting Justin Harris's "Anatrop" tomorrow which is an amino acid blend with basically every amino you need post workout.

The plan is to stay at 220, but to keep burning off the fat.  That means I have to put on 5-10 pounds of muscle.  I think with the right food, rest, training, and supplements, 5 pounds is doable.  I have to eat, sleep, and breath lifting and eating though.

My new article is out on Elite: http://www.elitefts.com/documents/comeback2.htm.  Check it out, I am working on part 3 right now.  Good stuff to come as I learn and grow.

Today's workout was a killer.  A marathon session of a workout, but I can already feel that I am on the right path.  Despite my legs being sore from the close stance high bars, I still felt great and had lots of strength under the bar.  This was the start of my cycle for Nationals.  Time to turn it up and get ready for Nationals.

-Squats: briefs and belt, 495x5, 510x4, 525x3, 540x2, 560x1.

-Sumo deadlifts: no belt, 500 x 5.  Easy money. ;)

-Glute-hams: bodyweight x10, x10, x10, x10

-Reverse-Hypers: 400x10, x10, x10, 180x20.

-Safety bar shrugs: put the safety bar on your back, then do the shrug movement.  Good stuff.  Even better when the traps are still sore from shrugs on Thursday. 245x10, 295x10, x10, x10

-Pull-down abs: 130x10, x8, x6.

You know the workout was solid when you can wring your shirt and skull cap out afterwards. :)

Day off tomorrow.  Rest, food, supplements, more food, and a nap. 

Kiss your loved ones today and let them know how much they mean. 

-Rick

Tribute to Jesse

Dinnie done!

Australian Strongman and Highland Games Athlete Craig Reid was in Scotland recently for some competitions. Whilst there he lifted the famous Clach Cluid Fur (Stones of Strength) including the Dinnie Stones, the Dalwhinnie Stone and the Inver Stone. Here's some pictures from Craig's fantastic performance.

DINNIE STONES

INVER STONE

And as a comparison picture...here's Nick McKinless (yours truly!) lifting the Inver Stone in April of 1998. That day David Horne and myself lifted the stone after breaking enough ice off it to actually get a hold of it. Good times!

Nick

INVER STONE

Photos courtesy of Craig Read and copyright BEYOND STRONG.

With a heavy heart I report the loss of Jesse Marunde

It is with a heavy, heavy hear that I report the loss of a fellow Iron Warrior, father, husband, and gentleman, Jesse Marunde.  Jesse passed away July 25th from an apparent heart attack after a very hard set of squats/tire flips/and stone lifts.  From his training crew:

Friends, we suffered a great loss in the strongman community last evening. The Sequim Crew was doing what they do. Training hard and particularly training Jesse for the WSM contest in Anaheim. He died quickly and painlessly.

The squat set was as follows:
230kg x 8
190kg x 8
150kg x 8
110kg x 8
70kg x 8
Followed immediately by:
600# tire flip
265# stone load
All of this was done with no rest between sets. Rack, pull, go
At the completion of these sets Jesse laid on his back, on the cold floor like normal. Breck and Sarge noticed that his breathing was laborious. Jesse became incoherent and stopped breathing. We administered cpr, called 911 and continued to resuscitate until paramedics arrived. They set up the defibrillator, epinephrine, to no avail. He was worked on for over an hour between Breck, Sarge and the paramedics.

These are the facts as it happened. We are deeply saddened by this tragic loss. We appreciate your support and prayers.

The Sequim Crew

What I can say about this?  Another brother in iron lost in his prime.  Another brother taken from his family suddenly, and another brother added to the ever growing list.  Jesse did more in his 27 years on this earth then most will ever do in a lifetime.  He trained hard, he lived hard.  Jesse was an athlete since he was a child and constantly pushed himself to be the best.  In 2005 he stood on the WSM platform in 2nd place, and many expected Jesse to take the title home very soon.  06' might have been his year had he not been injured early on.  Jesse died doing what he loved to do: train and train hard. 

When a tragedy such as this happens, we are all forced to look at our own mortality.  So many of us get wrapped up in our next pr, our next contest, and forget to remember to cherish life.  When my alarm went off this morning, I rolled over, kissed my wife on the forehead, and told her I loved her.  Sometimes I forget to do that because all I am concerned with is getting up and getting to the gym.

Time is never promised.  You never know when you are going to take your last breath.  Life is a mystery and that is what makes it exciting and worth living.  Cherish every moment.  Take it all in and live in the wonder that is life.  You know, an inmate on my powerlifting team told me a few weeks ago, when I asked him how he was doing, he was 'glad to be here'.  I gave him a strange look and he responded, "Sounds strange doesn't it?  Glad to be in the penitentiary?  So many people didn't wake up this morning.  So many people are doing drugs right now.  I am right here, my head is clear, my mind is sharp, and I am lifting weights..."  At the time I disregarded what he said, but now I understand completely.  Today when you get down and out over something think of Jesse.  27 with the world in your hands and a brand new baby, suddenly all gone.  His family's world just got tipped up-side-down and their walls came crashing down around them.  It takes 1 millisecond to go from the greatest day of your life to the worse.

People-nothing is more important then the people around us.  Your family, friends, etc.  These are the things that are important and these are the things we should cherish.  Love your hobbies, strive to get better, work your ass off every day, but make time for your loved ones and LIVE your lives!  Tell your loved ones how much they mean to you EVERY DAY!  You never, ever know friends.  NEVER.

I trained today and thought about Jesse.  My wife and I were silent during the session, we both hit prs and both pushed ourselves hard.  She could see it in my eyes and I could see it in hers, we were sad.  What I did today is not important, today I remember the life of a warrior who left us all too soon.

Rest in Peace my brother.  Keep the bar loaded in heaven for us...

Yea, though I walk through the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me.
(Psalm 23:4)

 

 

-Rick

R.I.P. Jesse Marunde

The great American Strongman Jesse Marunde passed away on July 25th after an intense training session. Our deepest condolences go to Jesse's family including his wife Callie, father Chuck, mother Gigi, brothers Bristol and Brady, sister Sabrina and a  9-year-old son, Dawson and  6-month-old daughter, JJ.

Jesse was 2nd in the 2005 World's Strongest Man contest and has been involved in strength sports from a child. He was the youngest Captain of Crush No.3 closer and was a pupil of the late, great J.V. Askem. His commitment to the sport was second to none and he is a great loss to all of us involved with the sport of Strongman.

A true Strong Man - Jesse you will be missed.

07/26/07- lower body work

Tip of the day: Don't get thrown off your square!

What does that mean?  It means don't let people mess with your head and take you off your game.  The internet is full of people like this, weak little jealous babies seeking out those they can poke at and play mind games with.  Just kick back and enjoy the fireworks, or better yet avoid the talk all together.  If they were truly strong, they would be on the platform, field, or in the game themselves.  They aren't, so they sit behind their keyboards and hurl insults.  The message is simple: do your thing.  Negativity in your life is mental stress that you don't need, and feeding a troll is only going to instigate more trolls. 

With that, this recent 'raw is god!' cry lately has me in stitches, but it has also made me realize that no matter what you do in the strength world, there are going to be haters.  'You handle those numbers because you wear gear!'  You are right.  I will not dispute that one bit.  However, I welcome you to come on over to my world and join in the fun.  If you beat me, awesome!  Great job!  If I beat you, I will shake your hand and wish you well.  Don't sit back and say, "I could handle that weight in gear too!"  Instead, put it on, and lets go to war. 

But, I have decided to silence the bullshit and the hating, I will train to do a raw meet sometime 2008.  I need to get a qualifier in for the IPA sometime, I was thinking maybe April, then I might skip IPA Worlds in 08' and hit a raw meet instead, then gear up for 08' Nationals again.  Either way, I am going to do a full raw meet in the 100% RAW organization, and in the process, I am going to take the Men's 220 Open World squat and deadlift records home with me.  The bad part is, 100% RAW doesn't have any meets that aren't a 6 hour f*cking drive, so I will have to sit down and decide.

Okay, I am off the soap box!  Today's fun:

-Close stance high bars: as the raw dogs would say it, "ASS-TO-GRASS" YEAH BABY!!!!  315 x5, x5, x5.  First time doing these deep since 06' and they were ez money.  I am pushing these up over 500 by Nationals and up over 600 in 08'.  Watch and learn minions.

-Leg press, deadlift stance: 525x20, x20, took 3 breaths, hit another 10.  Yeah, my legs are going to be sore tomorrow.

-Superman's: 35 x10, x10, x10, x10

-Shrugs: weight pulled from the ground because there was some tall basketball chick doing squats in the cage with 10s on bar.  405 x20, x20, x20.  Too easy.  Going to 455 next week.

-Standing calves: 356 x15, x15, x15, x15.

Done.

Full of piss, but not too much vinegar-

-Rick

07/25/07- biceps and shoulders

If you haven't been watching any of the Tour, you are missing perhaps the best Tour in a long time.  In Lance's days I loved to watch him kick everyone's ass up every mountain.  This year, it is still a mystery as to who will win.  A young 24 year old Discovery rider has a chance today if he takes it and attacks...today is the day to do it though, it is the last day in the mountains.  A well known rider tested positive yesterday and he has been suspended and his team removed from the Tour.  Sad, this was most likely his last ride and he went out like that.

-Standing hang clean and press: 155x8, x3, x4

-Seated side raises: 30x20

-Standing ez bar curls: 105x11, x5, x5

-Overhead cable curls: 40x20

-Seated calf: 230 for a bunch of sets of 10, no idea how many.

Crappy weather outside, but a good morning workout always puts a smile on my face.  How people go through their daily lives without working out is beyond me.  I cannot imagine not doing something every day.

-Rick