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[Jonny Canuck]

Me:

5'11
225
31 year old rugby player/new father from Vancouver BC living in the states.

@fit for last 4 years but have been getting away from the wods and focusing on lifting, short metcons and sprints. Started 5/3/1 last week and am open to any sort of training advice. I'm still working out at a @fit gym with a trainer that offers excellent stretching/mobility/flexibility/speed work. He's not a big CF guy and for the most part does his own programming. He also offers strongman training every Friday which I attend

DL @475 - (500 on 1/26/12) (535 03/12)
Press @195 (2x195 03/12)
Squat @405 (425 03/12)
Bench @ 285 (300 03/12)

Hoping to compete in a strongman comp in 2012. Need to improve on all my lifts and grip strength in order to do so. This will also be my last season of rugby.

[Jonny Canuck]

First week of 5/3/1

12/22 Bench Press 225x9 Dumbell BP and Dumbell Row
12/23 Squats 310x5 then strongman Farmers Walk @ 225 each side
12/27 Deadlift 365x7 with 5x10 hanging leg raises and 5x12 GM @ 135
12/28 Shoulder press 155x7 and 5x15 Dips and 5x10 chins

12/30 Bench 230x8 then strong man Zercher 50ft finished with 400lbs. Log Press 205lbs failed at 225
12/31 Squats 335x5

[Jonny Canuck]

1/2/12

Warmup -
600m row in 2 min
Roller
800M run
Shoulder pass-throughs

Second week of Overhead Press using 5/3/1
Last set was 160lbs x 7
Cooldown set of 115 x 10

Dips 5x15
Chins 5x5
Back Extensions 2x15

[tough old man]

Solid work.
Dont let the metcon stuff get in the way of 5/3/1 though, but I guess you know that.
Diet dialed in to get bigger and stronger?
Also please write an intro on the Free Speech Forum. And Welcome to IGx!

[Jonny Canuck]

Diet is something I have to work on. I am carrying too much fat right now but will probably lose 5-10 lbs once rugby conditioning starts at the end of the month. I don't supplement with protein or creatine when I am weight training but I consume a lot of meat/eggs/veggies/fruit. I try to limit my grains and carbs but I have been slacking with the diet since my daughter was born last March. I know, too many excuses but I hope to be back down to 210 before the end of spring. In regards to Strongman, I would like to make it through Spring season without injury and try and compete in some sort of strongman competition in the summer or fall as a middleweight.
I am hoping this journal keeps me in check.

Into on FSF will come later tonight

[tough old man]

I have been slacking with the diet since my daughter was born last March.

I get that. I have two of them myself, 2 and 4.
The log here helps and there are some good ones to read also. Best of luck.

Need to improve on all my lifts and grip strength in order to do so

Climber 511 is a grip genius. He holds the "Gripmas" event each year and regularly wins his weight class being in his late 50s.I'm sure he would be open to PMs. Tell him I sent you.

[Jonny Canuck]

Jan 3, 2012 Week 2 of 5/3/1 Deadlift

Warmup - 2 min row, roll, 363 lbs tire flip x 10

Raised Deadlift on 45 lbs plate
170*5
215*5
255*3
305*3
345*3
385*8
10 more tire flips

15 back extensions
5x12 good mornings 75,95,115,135,135
5x10 hanging leg raise
15 back extensions

[Jonny Canuck]

45 minute walk with the dog
Foam roller

[Jonny Canuck]

Yesterday was an unscheduled rest day. Friend gave me 3 free tickets to the Gonzaga game. Walked the dog for 30 minutes.

Today, Week 3 day 1 of 5/3/1 Bench Press

Warm-up 2 Minute 600 M row
Foam Roller

Bench Press
100*5
135*5
155*3
190*5
220*3
245*8

Dumbell Bench Press
110*15, 130*15, 140*9, 140*9, 140*8

Strongman - Truck Push
Toyota Tundra 3 reps x 60 yards

Guys went on to do stone relay which I will do in the morning.

[Jonny Canuck]

Jan 7 Week 3 of 5/3/1 Shoulder Press

227 lbs Omron BF% 23.6

Warm-up
600 M row in 2:00
Foam Roll
Shoulder Pass Throughs

Shoulder Press
75*5
85*5
105*3
135*5
155*3
165*7

Dips 5*15
Lacrosse Ball pull-ups 6,5,5,5,6

Stone Relay - 40 ft course, three stones (190, 150, 130)
Take 190 40 ft drop it, run back and take 150 40 ft, drop it and run back and take 130. Then do the same thing back other direction. Time of 1:05

[Jonny Canuck]

Week 3 of 5/3/1 squat

Warmup 600 m row
Foam roll
10x tire flips (363)

Back squat
145-5
180-5
220-3
275-5
310-3
345-6

Cooldown 135 x 20

[jakeischillin]

Nice work, the strongman stuff looks like fun.

[Jonny Canuck]

Week 4 Day 1 of 5/3/1

Did squat yesterday and gonna do last heavy day of deadlift on Thursday after a rest day. Did first day of deload instead.

2 min row
Foam roller
Shoulder mobility

Bench Deload with pause on every rep, 5x95,135,155,95,135,155
Dumbbell Bench Press 110x15, 130x15, 140x11, 140x10, 140x10
DB Row 80x10, 100x10, 110x10, 120x10, 120x10
Some Bicep Bullshit

Will walk the dog 30-45minutes tonight

[Jonny Canuck]

rest day, 50 minute walk with the dog.
Tomorrow is last day of week 3 of 5/3/1 and Friday is Strongman. Full deload week after that.

[Jonny Canuck]

5/3/1 Week 3 day 4 - Deadlift

Warmup - 2 minute drill, foam roll, mobility and stretching
10 tire flips (363 lbs)

Deadlift (raised on a 45 plate)
165*5
225*5
255*3
320*5
365*3 (belt came on and switched to mixed grip)
405*6

10 more tireflips

[Jonny Canuck]

Was supposed to do strongman training but only two of us showed up. A couple rest days this weekend and then a deload week after that

Warmup
600 m row
Foam Roll
Shoulder mobility
20 single arm KB swings #44

5x5 Floor Press 135,185,205,225,245
5x5 Chins hanging from bands. Similar to towel chins but less stable

Plate Push. 2 #45 plates side by side with a #80 bag on top.
5 rounds of 50ft

Superman sled drag one direction and arm over arm pull on the way back
#180 plus sled and rope
3 rounds of 100ft

[Yes, I'm drunk]

Welcome. Good stuff in your journal here.

Just wondering, how come you're making this your last rugby season?

[Jonny Canuck]

I am 31 now and started playing rugby when I was 15. Have spent a lot of years playing rugby and dealing with nagging injuries. I also play in the Montana Rugby Union which means our closest league game is 3 hours away and the farthest is 12 hours. In addition, I just had a baby girl with my wife and my line of work requires a lot of international travel. I guess I am trying to prioritize my life.

The rugby team looks good and we have been developing a lot of good rookies. Championships are in our town this year and I want to have one final go at the title. We have placed second the last two years. It is time for me to step aside and let the young guys take over.

Do you play?

[Mickey O'neil]

Nice log, Jonny.

[Jonny Canuck]

5/3/1 Shoulder Press Cycle 1, Week 4, Day 1

warmup: 600 m row, foam roll, shoulder mobility,

Press - Deload
6x5 75,95,115,75,95,115

5x5 fat grip pullups
5x15 dips

100 double unders

Wife got home and made chocolate chip cookies. Life is good for this fatty.

[Yes, I'm drunk]

I am 31 now and started playing rugby when I was 15. Have spent a lot of years playing rugby and dealing with nagging injuries. I also play in the Montana Rugby Union which means our closest league game is 3 hours away and the farthest is 12 hours. In addition, I just had a baby girl with my wife and my line of work requires a lot of international travel. I guess I am trying to prioritize my life.

The rugby team looks good and we have been developing a lot of good rookies. Championships are in our town this year and I want to have one final go at the title. We have placed second the last two years. It is time for me to step aside and let the young guys take over.

Do you play?

I used to, but I haven't played seriously in years now. I wouldn't mind starting again, but switching to rugby league instead of union and trying my hand at that, but I'll see.

Good luck in getting the Championship this year; you've got to go out with a bang whatever happens !

[Jonny Canuck]

5/3/1 Cycle 1 Week 4 Day 2 - Deadlift Deload

warmup: 600 m row, shoulder mobility, foam roll, light stretching

deficit deadlifts from 6 inch box
5x170,215,255,175,215,255

5x10 Hanging Leg raise
5x10 Good Mornings at #95
5x10 GHD

1000 m row - 3:38.6 at 4 damper setting pulling 21s/m

Foam roll

[Jonny Canuck]

5/3/1 Cycle 1, Week 4 day 3 and 4

Wednesday - Scheduled off day
Thursday - Snowed In
Friday - Wife was out and I had my daughter.
Today - Double up Deload Day

Warm-up-
100 Double Unders
Foam Roll
Light Stretching

Sub front squats during deload week
5x5x145
5x5x185
5x3x225
repeat once

Bench Press
6x5 (95,135,155,95,135,155) with pause

Dumbell Row 5x10 (80,100,110,120,130)

Last Heavy day was 8 days ago. Tomorrow is Rest day and I start 5/3/1 cycle 2 on Monday.

[Jonny Canuck]

5/3/1 Cycle 2 Week 1 Day 1 - Press

Started a diet and food log today. Starting Weight is 228 with 23.6 BF using omron device. No target weight goal but I do want to drop BF down to 17

Warmup - 100 Double Unders, foam roll, 2 minute drill of jumping jacks, burpees, boxer shuffle, star jumps. Light Stretching

Shoulder Press - Final set was 155x8

3x5 KB Snatch each arm - 53,62,70
5x15 dips
5x6 lacrosse ball pull ups

Guys were fucking around doing box jumps so I made one attempt at 44 inches and I made it.

[Holland Oates]

Thanks. I need to get a lot stronger. . . .

No you don't you just need to show up and compete. You're about the same size as me and not far off my numbers. plus you have access to implements. I'm going to do a strongman this summer if all goes well. Maybe sooner. Highlanders are also a good way to get a little strongman action albeit with much lighter weight and a few Highland Games events.

http://www.nahighlander.com/

I see two listings for Idaho and one for Portland.

I competed with Blaidd in my first Highlander last year. They are a freaking blast.