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Ron May	Ron May's log	Lead	[-]
Posts: 26 (06/03/09 09:00:47) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Tags : None Okay, I think I will start posting my training log here as well. I am currently using the 5/3/1 system of training with great success. I am starting my 8th phase (began in September) and after this one I will be backing off my numbers a little and ramping back up. Currently training for the Sunflower State games strongman show in Topeka July 25. Last show done was Topeka's Strongest Man in February. Had big plans to do the Gus and Salina meets but believe it or not I had a Grandma turn 90 (big party) during the Gus and my other Grandma turns 80 this weekend. Oh well, next time. I'll pick up with tonight: 6/2/09 Typically would be a rest and recovery day with some walking or something, but this will be a crazy week and my Rhett's game was rained out so I took advantage and did this: Log Press 175 X 5 205 X 5 230 X 5, no problem with these reps, solid effort. Formula max 268 Neutral Grip lat pulls 3X8 @ 180 Log curls 3X8@90 Light tricep, bicep, face pulls good effort tonight, considering pulling last night and VERY little sleep. No conditioning with equipment, raining outside. Post workout meal: Buffalo wings, Celery w/ natty PB. Yummy times in low carb land!! Once I get fat adapted and settled in, I'll start using a waxy maize/amino/creatine mix from true protein pre & post workout.
KCSTRONGMAN		#1	[-]
Posts: 7274 (06/04/09 20:14:48) Rules with an iron fist Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Looks good Ron-Great to having posting your WOs. Look forward to seeing the progress. ET KCSTRONGMAN.com Member of Team HMB (www.HMB.org)
Ron May		#2	[-]
Posts: 27 (06/08/09 21:37:13) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	6/5/09 Squat 370 X 5, belt - back was a little tender 430 X 5, belt, loose briefs - not easy 485 X 2, belt, briefs. This was a bad, bad session. My first really bad session since I started 5/3/1. I could sit here and start ticking off a laundry list of excuses as to why things went poorly, but in the end they are just that...excuses. I did not just stop because of mental weakness, I could not squat the weight. It felt that heavy. So, I had a bad one, I've let it go, and will train well next time.
Ron May		#3	[-]
Posts: 28 (06/09/09 03:06:49) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Thanks Eric, hopefully I can occasionally post something worth reading... 6/8/09 Bench 210 X 5 245 X 5 275 X 5 DB rows 100 X 10 120 X 20 In and out, less than 30 min. Had to throw down at lunch because I have to be at the board meeting tonight. Nothing special, didn't feel great in the gym, but I got all my reps easily and that was important for me today. Starting week 2 of low carb. AM measurements after weekend carbup: Waist 41" (-.75), Weight 266 (-4lbs). I'm happy with the results, especially the waist, but I also know that I did not eat enough last week and I did a lot of physical work during work...big change from sitting behind the desk. So I'm going to have to kill the diet over the next few weeks to keep the fat comming off (a little slower) but keep my weight up asround 265-270. I have never lost more than a 1/2" off my waist in a week, and I don't really want to if it's going to cost me weight and strength.
Ron May		#4	[-]
Posts: 30 (06/10/09 10:27:31) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	6/9/08 Deadlift 390 X 3, hook grip - well, actually 380 because some idiot (I lifted alone) left off a dime on one side so pulled them wondering why I was so off balance...nice job dummy. 445 X 3, hook grip, belt - held my breath for all 3 and almost passed out. Awsome! 500 X 3, hook grip, belt; formula max 550. Tough set, had to reset on the 3rd, was losing grip. One shy of my best, but I got my reps...so there. Yoke 2 X 60' @ 300 lbs 4 X 85-90' @ 480, belt - Conditioning work for upcoming show. I have a 550 for 60' so getting in shape for it, as I want to blaze it. Did not worry about speed but: big air, head up, and short breaths. Just wanted to cover the distance. I also had the wrong shoes, was wearing my old running shoes and I prefer my old basketball shoes. I also brought the yoke home so I can take it to be weighed tomorrow, need to get a true weight for once and for all.
casinonman		#5	[-]
Posts: 1857 (06/10/09 10:50:37) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Workouts look good Ron. What is your next show? Jesse Jobe's Steel Jungle...Come train like an animal! http://www.youtube.com/casinonman
Ron May		#6	[-]
Posts: 31 (06/10/09 20:35:07) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Jesse, I'm planning to do the Strongman comp. associated with the Sunflower State Games in Topeka on July 25th. Tulley is putting it on and it should be pretty fun. Events are: Max Log, Yoke, Farmer's, and keg carry medley. The weights are going to be pretty manageable for me so I'm focusing on speed work and "overtraining" the distances.
Ron May		#7	[-]
Posts: 32 (06/14/09 23:09:19) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	6/12/09 Log Press 190 X 3 215 X 3, belt, wrist wraps 245 X 4, belt, wristwraps; formula max 278 Very good stuff, see video... http://www.youtube.com/watch?v=tXT1wovBd2w Yoke 2 X 80' @ 480, 2nd run pretty good Farmers 2 X 80' @ 200 per hand, pretty fast, used thumbless grip. May play with this more, felt good. Farmers shrugs 2X10 @ 200 per hand. Ahhhhhh yeah! Good day, training for the week is done. Strongman stuff was light and on the long side Last Edited By: Ron May 06/14/09 23:12:39. Edited 1 times.
Ron May		#8	[-]
Posts: 34 (06/27/09 01:23:44) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Missed posting the last few sessions. Here's an update: 6/15/09 Walk with wife, pretty fast, somewhat hilly. 3-3.5 miles 6/16/09 Squat 400 X 3 Raw 400 X 3 Briefs, loose belt Somehow I thought this was my 2nd set with 455 but forgot to change weight. What an idiot, more on that later 460 X 2, Briefs, loose belt Not bad 515 X pancake...what a day. I was training Brea tonight too so my focus was a little off (see stupid 2nd set). I also have come to the realization that it was probably a bad idea to pursue this 8th phase w/o backing off. Well, in squat anyway. 515 was my one rep max for a long time, and it's pretty lofty for me to think I'm ready to hit it for a triple. Live and learn. 6/19/09 Close Grip Bench 225 X 3 260 X 3 295 X 3 - 3rd rep got a little ugly. Lost my air and got out of groove. Went up though. 2X10 @ 225 185 X 10 DB rows 2X12 @ 120 1X15 @ 120 Quick nooner, felt pretty tired. Work has been more labor intensive and out in the heat. Definitely feeling it during training. I'm also not eating well due to the heat and hard work. I'm pulling the diet right now to make sure I'm at least getting something in. 6/23/09 Log Press (5/3/1) 205 X 5 230 X 3, first rep gross, last 2 very good 255 X miss,miss (all on one clean) 255 X 1, easy I need to get everything dialed in because obviously there is a fine line between easy and impossible for me on log press. I had hoped to get more than 255 today but after the first two misses was glad to "settle" for a 5lbs max PR. July 25 will be the day of reckoning for log max. 2X5 @ 200, pretty tired Neutral grip pulldowns 5X12 @ 140 - very controlled, focused on squeezing only with back Planned to do some farmer's work but ran out of time and it was HOT out. Will do them following squats, maybe tomorrow. Not a bad session considering lots of driving and tons of sitting through a 2 day conference. Nothing messes with my back more. Struggling tonight, got pretty hot. Did a little outdoor work and Rhett had 1.5 hr practice that I helped with as well. Ready to sleep hard. 6/24/09 Squat 430 X 5, loose belt 485 X 3, belt, briefs 545 X 1, belt, briefs...25 lbs. PR!! Weight was supposed to be 540, but I have wanted 545 for a while. Squatting has been terrible to say the least the last few weeks. Missing reps and weights, feeling slow, etc. So this was huge. Ab work
djjudi2		#9	[-]
Posts: 2003 (06/27/09 01:37:21) MJ Satterfield-The Geriatric Metrosexual Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Great work Ron, glad to see you are still making progress. North American Highlander Association, Inc. "The ultimate test of strength & athleticism" www.nahighlander.com
Ron May		#10	[-]
Posts: 36 (06/28/09 09:16:13) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Thanks, I appreciate it. I also just figured out that my 545 squat was over a 2 times bodyweight...finally! Today's entry: 6/27/09 Close Grip bench (1/2 a thumb from smooth) 245 X 5 275 X 3 315 X 1, weight was supposed to be 310 but wanted to hit 315. This matches my regular bench pr, so I'm very pleased with this. 325 X m, came up to 3 board height very quickly and easily but I stalled and spotter bumped it along. Took too much time to make this attempt. DB Row 100 X 10 150 X 10, 15 All pretty easy, needed to do more Farmer's 2 X 90' @ 200 lbs pretty fast, planned to do more work but had to get to Rhett's game and it was HOT out. Good session, but I didn't get everything in as planned. Met a new guy to the gym,Peter, who is a powerlifter about my age. So we visited quite a bit and I was on the clock. It's okay though, it was worth the time to get to know him. Deload starts next week, and I plan to spend most of that time doing light conditioning work with my meet events. I will start my 9th phase with backed off numbers to start ramping back up again. Body is ready to feel fast and strong again, I'm a little beat up.
Ron May		#11	[-]
Posts: 37 (06/30/09 11:30:55) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	6/29/09 Short walk - 10 min treadmill up to 6.0 incline @ 3.8 mph. HR 145 Couple hours later 2.5-3 mile walk with wife, decent pace but not too fast. Deload week begins, 4 weeks out from Topeka Strongman. Going to eat big for the next couple weeks and then cut back carbs to get to weight.
Ron May		#12	[-]
Posts: 41 (07/02/09 03:04:14) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	7/1/09 Nooner Deloading One arm DB press 50 X 10 70 X 8 80 X 5, left shoulder really tightened up, need to do some mobility work 50 X 15 Superset w/ Lat pull downs 100 X 10 140 X 8 160 X 5,5 100 X 15 Shrugs - slick bar, no straps or chalk 135 X 20 225 X 20 275 X 10 - couldn't hold on, what a sissy DB curls 40 X 5 50 X 5 60 X 5 40 X 10 Strider 15 min @ lv. 1 HR 140 when got on 5 min HR @ 150 (100 rpm) 10 min HR @ 155 (110 rpm) 15 min HR @ 145 (95 rpm) Quick pace, kept everything very light. Need to get my conditioning back up. Tired afterward, was ready for a nap I wasn't going to get. Weight is up to 270 fasted, happy with this. Want to be at 275+ 2 weeks out from show.
Ron May		#13	[-]
Posts: 42 (07/07/09 23:54:19) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Prepare for another longish post: Beginning my 9th Wave of 5/3/1 and have adjusted my numbers down to begin ramping up again. I am also prepping for a strongman event on July 25th that will fall right at the beginning of the 5/3/1 week of ths wave. I am going to "work through" this wave and not try to hit any rep records with the new low weight, treating it like a moderate deload stage. Lots of time will be spent conditioning on events. I think I can do these two things and come into the show fresh and ready to go. I believe I am very smart, we'll soon see. Lifts and maxes are as follows. I will also show my original max from first wave and the finishing max used for 8th wave, which definitely took me to the limit. Deadlift - 530 (495-555) Log press - 250 (240-270) Squat - 530 (475-570) Close Grip Bench - 310 (300-325) 7/7/09 Deadlift - all hook grip, no belt 345 X 5 400 X 5 450 X 5 - probably a beltless PR of some kind. I rarely pull anything over 400 without a belt. 200 lbs. keg "sprints" 4 X 80' Did this workout pretty late, started after 8:00. I am also proud to announce that I did this session with no stimulants at all...more impressive for me even than pulling 450 w/o a belt. Ask anyone that really knows me, hard to find me without Spike running through my veins. I'm also working around a tender glute a little bit, but overall this felt good and "fresh" as it should have. Let me say here that it amazes me that people don't deload. I got in one session in the weight room last week and a handful of walks. Bottom line, I feel fresh, renewed, and ready to get things done. Maybe it's just the old man in me combined with really taxing myself the last two waves. Who knows...who cares?! Will get in a walk and some ancillary stuff (abs mainly) today since it didn't get done last night.
tim		#14	[-]
Posts: 1229 (07/08/09 04:43:13) Staying vertical on the log for two full years!!! Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	good work Ron....good luck with your comp. in a couple weeks tim
Ron May		#15	[-]
Posts: 43 (07/08/09 21:58:28) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Thanks Tim. Enjoying your summer? It looks like you've been busy competing. Good work yourself. Had a chance to look over that 5/3/1? 7/7/09 Nooner Hanging Leg raises (ankles to bar) 4X8 - PR, sad but true Incline DB curls 3X10 @ 35 - really need to do more bicep work, this is where the majority of my elbow pain generates from. Have to find that delicate balance. May try rest pause with these. Strider machine 15 min @ lv 1 Begining HR - 135 5 min HR - 140 10, 15 min HR - 135 Weight is down a little. Forgot to mention in previous post that I spent much of 4th of July "down". Couldn't eat and mostly laid around, felt sick all day long. Didn't eat much the next day either. Result, lost about 5 lbs over the holiday. Last Edited By: Ron May 07/08/09 22:08:49. Edited 1 times.
tim		#16	[-]
Posts: 1230 (07/09/09 06:17:43) Staying vertical on the log for two full years!!! Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	thanks Ron...summers are like pizza ...when they're good - they're very good and when there bad- they're still pretty good -- actually mine has been very good! looked over the 5-3-1 stuff ...may try it this fall, but am breaking PR almost every WO using the program i doing - so will wait till the well runs dry before i change thanks, tim Last Edited By: tim 07/12/09 23:54:59. Edited 1 times.
Ron May		#17	[-]
Posts: 44 (07/09/09 21:19:06) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Sounds really good Tim, good work. I would do the same if I were in your shoes. Looking forward to the event in a few weeks, going to be a fast one for sure.
Ron May		#18	[-]
Posts: 45 (07/10/09 10:27:08) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	7/9/09 Log Press 165 X 5 190 X 5 215 X 6, loose belt Felt a twinge in my left front delt on the clean that I can only describe as a cramp, but it was very small and localized. I finished the set, but had planned to get at least 10 reps. Will massage and ice the shoulder tonight. 3X10 @ 140, pretty easy Lat Pulls 3X8 @ 180 1 X 6 @ 200 3 pullups Face pulls 5X20 @ 100 Neck 5X10 @ 25, front and back Farmer's "walk" 4 X 100' @ 200, Did 2 runs with minmal rest, recovered, did 2 more. These were fast and easy, happy with this.
Ron May		#19	[-]
Posts: 46 (07/12/09 22:51:06) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	7/11/09 CG Bench 200 X 5 230 X 5 265 X 5 HS Row 5X10 @ 3 plates per side Event training Yoke 2 X 70' @ 480 nice, quick runs 2 X 60' @ 580, Bad, bad, bad Very disappointed. Farmers 2 X 60' @ 200 - easy 1 X 60' @ 250 - felt bad, but run was actually pretty good. Didn't belt up, forgot Not a very good session outside. I was very hot and didn't eat enough so was getting light headed and wilting. Legs were heavy from yesterday's squats. I also trained 4 days this week, 3 of them in a row. I went from feeling good to banged up in a week. So I am going to put this wave on hold and focus on the show events this week, rest a little next week and have a good show. I haven't trained kegs enough yet either.
Ron May		#20	[-]
Posts: 48 (07/16/09 11:12:10) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	7/15/09 Found out the strongman comp for Sunflower state games was cancelled, not enough entrants. I was going to scrap this wave and start over after the comp, but will now proceed as planned...with a vengance. I took a couple days off to mope a little and recover. Last week I actually lifted 4 days when I generally do 3. So I picked up deadlift on its usual day. Deadlift 370 X 3, hook grip 425 X 3, hook grip 475 X 8, straps & belt; rep PR by 3, formula max 601...first time over 600 for formula. I am secretly prepping for an eventual deadlift showdown with Mike P. Yes he's giving away 70 lbs or so, but I have noticed he's pulling more lately, and I'm sure it's in fear that I may soon be as strong as him. Don't tell him though, I want to sneak up on him. Planned to do 5X10 snatch grip dead, but had to hurry home to feed the kids Finished up with: Hanging abs 3X7 (planned for 5 sets) Neck stuff Front& back 3X15 a little later...Walk with wife 4 miles (exactly, drove the route), started pretty quick and slowed a little. Hilly at the end. About 70 minutes of walking. Had my annual check up today. BP was 112/70 at a fasted 270 lbs. This contiues to vex the nurses and drs. Will get results of bloodwork in a few days. I'm betting it won't be great as my diet has been pretty ugly the last few weeks.

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