PATRISSO POWER LOG

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PATRISSO POWER LOG

institute of iron
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"Building Better Athletes"
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Re: PATRISSO POWER LOG

Daniel Patrisso
This post was updated on .
11.8.14 Saturday Event Training
Log Press 12" Log - Clean once and press away
130x5
150x5
170x5
130x20

Yoke
390x60' in 10 seconds
490x60' in 12.73 seconds
490x60' in 12.9 seconds

Keg Over Bar 48"
210x4
210x2x5
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Re: PATRISSO POWER LOG

Daniel Patrisso
In reply to this post by institute of iron
11.10.14
Dynamic Effort Upper
Speed Bench with double red bands
Reg.  135x3x3
Med.  135x3x3
Close 135x3x3

Strict Overhead Press w/ Neutral Grip Axle
125x5
135x2x5

Z-Press w/ Neutral Grip Axle
105x8
115x8
120x8

One Arm DB Strict Press
55x2x8

Cable Pushdowns & Plate Curls (Superset)
60x5x20 (pushdowns)
70x2x20 (plate curls)
50x4x20 (plate curls)

11.11.14
Max Effort Lower
Conventional DL
315x5, 340x5, 365x5, 385x5, 405x5, 425x5

Chain Suspended Pause Squats (w/ wraps)
315x5, 405x2x3

Glute Ham Raise
Body Weight x 10, + Black Mini Band x 2x10

Ab Rollouts
5x20

Backwards Sled Drags
180x4x80'

11.13.14
Max Effort Upper
Sling Shot BP
265x3, 275x3, 285x3, 290x3, 295x3

Close Grip BP (oly bar)
185x8, 190x8, 195x8

Pull Ups (Body Weight)
5x10

Pendlay Rows
195x5x8

Face Pulls (Hammer Grip Handle)
90x4x25

11.16.14
Event Training
12" Log Press
170x3, 190x3, 210x1, 210x2

Press Medley (Log 150, Axle 150, Circus Bell 65)
3 rotations in 60 seconds

Carry Medley (yoke 390 & Sandbag 200)
3 sets x60' not timed
 
Forearm Work

11.17.14
DE Upper
Speed Bench
Reg. 155 Bar + 120 Chains 3x3
Med. 155 Bar + 120 Chains 3x3
Close 155 Bar + 120 Chains 3x3

Strict Overhead Press w/ Neutral Grip Axle
135x3x5

Z-Press w/ Neutral Axle
110x2x8

One Arm Strict DB Press
55x8, 55x10

Pushdown & Plate Curls (Superset)
60x5x20 (pushdowns)
66x2x20 (plate curls)
55x3x20 (plate curls)

11.18.14
ME Lower
Front SQ (w/ wraps and harness)
275x3, 280x3, 285x3, 290x3, 300x3

Snatch Grip DL
315x3x5

Glute Ham Raise
Bodyweight + Black mini band 3x10

Ab Rollouts
4x20

Backwards Sled Drag
180x4x80'

11.20.14
ME Upper
Raw Bench
185x5, 225x5, 245x5, 265x3, 275x1, 285x1

Reverse Band BP (small orange, hole 6, medium grip)
285x3, 295x3, 315x2, 315x3, 325x2

Close Grip w/ Shoulder Saver Bar
200x3x8

Ring Pull Ups
Body Weight 4x10

Kroc Rows
105x5x8

Face Pulls (Rope)
90x2x25
80x2x25

11.23.14
Event Training
12" Log Rack Press
150x5, 170x3, 190x3

Reverse Band 12" Log Press (w/ elitefts skinny black bands)
200x5, 210x3, 220x3, 230x1, 200x8, 210x1, 220x1, 230x1, 240x1, 250x1 (Shawn showed up after set of 200x8 and motivated me to try to hit some more singles)

Natural Stone Carry
170x360', 170x480'

Farmers
120x120', 170x120', 220x2x60'

11.24.14
DE Upper
Speed Bench
Reg. 175 Bar + 120 Chains 3x3
Med. 160 Bar + 120 Chains 3x3
Close 160 Bar + 120 Chains 3x3

Strict Overhead Press (8" Log w/light elbow sleeves)
140x5, 145x5, 150x5

Z-Press (ply bar w/light elbow sleeves)
115x3x8

One Arm Strict DB Press
55x2x10

Pushdowns & 8" Log Curls (superset)
Elitefts Skinny Black Band 4x25 (pushdowns)
70x4x25 (8" Log Curls)

11.25.14
ME Lower
Conventional DL
225x5, 315x5, 405x3, 425x1, 455x1, 475x1, 315x18 in 60 seconds (timed set done after 18" DL)

18" DL
405x3, 455x3, 475x1, 495x1, 515x1

Spyder Bar SQ (no knee sleeves or wraps)
255x3x5 (knees were aching)

Glute Ham Raise
Bodyweight + black mini band 3x10

Weighted Ab Chair
40x4x15

Backwards Sled Drag
205x4x80'

11.27.14
ME Upper
Floor Press (Paused)
185x8, 225x8, 245x4, 255x3, 265x3

Close Grip w/ football bar
170x8, 180x8, 185x8

Pull Ups w/back bull
4x10

T-Bar Rows
90x8, 105x8, 115x8, 125x8, 135x8

Face Pulls w/rope
80x4x25
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Re: PATRISSO POWER LOG

institute of iron
Administrator
Too much volume.
We also have to work on exercise selection, you are trying to hit too much in a single workout.
Framework: you only will be allowed so much work and will have too make choices. Like weight watchers and food. ( Do what you think you need but only so much at a time


 Major press
Minor press
Back exercise
Tricep*****


Squat major
Minor pull  speed


Pull major
Squat minor


Event rotation*******
CYCLED
Practice

"Building Better Athletes"
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Re: PATRISSO POWER LOG

DannyP
How should I arrange that then?  Should i do like monday SQ, Tuesday Press, Thursday DL and Saturday or Sunday Event Work?  Right now I am pressing twice a week and squatting/deadlifting once a week. Should I switch it because I am focusing on pressing when I do event work and that would give me two days of pressing and two days for squatting/deadlifting?
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Re: PATRISSO POWER LOG

institute of iron
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If you bare pressing overhead on event day. Bench(Incline) on Other press day; try not to replicate same movement too much in weekly cycle. You will improve for a while if you do ,but then stall out . Mix it up over head ,flat, Incline. Rotate Heavy squat /Deadlift emphasis weekly. Squat and pull every week just vary intensity.Perfect practice makes perfect! Focus on proper exercise selection with proper form- stop wasting your time with fillers. Make the most important exercises the meat of your program
"Building Better Athletes"
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Re: PATRISSO POWER LOG

DannyP
I am currently following the refuge method so it breaks down as follows:
Day 1 (Monday)
Dynamic Effort upper
Speed Bench 9x3 using regular, medium and close grip, rotating band benches and chain benches
Strict Overhead Press 3x5 (utilize various bars)
One Arm Strict Dumbbell Press 2x8
Pushdowns & Curls (Plate or Log) - Superset 4x25

Day 2 (Tuesday)
Max Effort Lower
Core Lift:  Rotate Between Pulling or Squatting and I work to a 3RM or 5RM (hit a single if feeling it)
Primary Assistant:  Rotate between pulling & squatting doing opposite of the core lift 3x5
GHR 3x10
Ab Work
Backwards Sled Drags 4x80'

Day 3 (Thursday)
Max Effort Upper
Core Lift: Press (various bench press movements) work to 3RM or 5RM (hit single when feeling it)
Close Grip Bench (various bars) 3x8
Pull Ups 4-5x10
Rows (vary) 5x8
Face Pulls 4x25

Day 4 (Sat or Sun)
Event Training
Press Event
2-3 Additional Events Based on contest

Additional:  Off Days I do conditioning work
Wednesday - Prowlers
Friday - Agility Drills & Sprint Work

Should I continue with this program and make some modifications or should I move away from this and just use the template you suggested?


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Re: PATRISSO POWER LOG

DannyP
In reply to this post by institute of iron
Kenny how does this look for Monday Training Session?

Squat:
Back Squat work to a 5RM then take 80% of the 5RM and do AMRAP for one set.
Speed DL w/chains for 10x1 with 30 seconds or rest between each set
Vogel Pulls 4x8-10
High Rep single leg work or high rep leg Press (i.e. 2x20)
Ab Work

Let me know what you think.  I tried to follow the template you described and added some high rep assistance work for conditioning or single leg work for balance.  Modify this as you see fit.  Thanks again for all of your help.
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Re: PATRISSO POWER LOG

institute of iron
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Looks good! Continue with Program Just watch volume mix up press movements.
"Building Better Athletes"
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Re: PATRISSO POWER LOG

Daniel Patrisso
Saturday 11.29.14
Event Training
Axle Press - Clean Once & Press Away
140x5, 160x5, 180x5, 140x21 in 60 Seconds

Keg Load to 52" Platform
135x8
210x6
210x8 in 60 seconds

Prowler Push w/ Arm Over Arm Pull - Push sled down 25'-30' and Arm-over-arm back.
90, 140, 160, 180, 200, 220, 200, 180, 160, 140, 90, 90

Notes:
Shoulders were a little sore, but was able to work through without any issues.
Focused on timed work with lighter weights since weekly gym work is focused on static strength development.
Overall, felt good and the conditioning aspects of this weeks event work went very well.  Was able to maintain a high level of intensity and motivations throughout the session training with Tyler.  
Going to continue with the Refuge Method.
Upper body work will follow the program as designed unless instructed otherwise by coach Kenny.  Tuesday will be a Major SQ focus working to a 5RM followed by a rep out with 80% of 5RM.  Will do conventional speed pulls with chains as assistance work doing 10x1 with 30 seconds rest between each pull.
Emphasize acceleration with correct form.  

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Re: PATRISSO POWER LOG

institute of iron
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Sounds like a good session. Work load spread out nice no repeated movements. You might want to ice shoulders after session. You are putting a lot of work in . Hot /cold shower too! .  let me know how you feel at beginning of next session.
"Building Better Athletes"
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Re: PATRISSO POWER LOG

DannyP
12.1.14 Dynamic Effort Upper
Speed Bench 9x3
Wide Grip 175 Bar + 120 Chains x3 (Bar was not moving with enough speed so I took off a set of chains)
Wide Grip 175 + 80 Chains 2x3
Medium Grip 175 + 80 Chains 3x3
Close Grip 175 + 80 Chains 3x3
(Bar speed was good on all sets once I removed one set of chains from 120 down to 80)

Strict Overhead Press (8" Log)
140x5, 150x5, 160x5 (PR)

Z-Press
115x8, 135x8

Strict One Arm DB Press
60x2x8

Superset:  
Band Pushdowns + 8" Log Curls
Elitefts Black Band + 70# Log 4x25

Notes:
-Warm-up: Foam Roll, light band work, light stretching, 1 minute jump rope
-Shoulders sill aching, especially right shoulder on bench movements but was able to work through
-Hit 5 Rep PR on strict 8" Log Press and felt like I could have gone another 5 or 10 pounds minimum
-Increased DB Press by 5 pounds
-Felt good physically and mentally
-motivation was high
-iced shoulders and knees for 10-15 mins immediately post workout
-Took hot/cold shower as soon as i got home
-Feel good about today's training session
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Re: PATRISSO POWER LOG

DannyP
12.2.14
ME Lower
Back SQ
225x5, 275x5, 315x5 (w/o wraps)
335x5, 355x5, 375x2 (w/ wraps, lost grip on last set, hands slid out)
250x15 (w/ knee sleeves, lost balance finishing rep 15, feel i could have hit a few more reps)

Speed DL (conventional)
315 + 80 Chains 10x1 w/ 30 seconds rest between sets

Glute Ham Raise
3x10 (bodyweight only)

Ab Chair
40# 4x15

Backwards Sled Drag
225 4x80'

Notes:
Was dealing with a low back issue today.  Was able to work through back squats without too much of an issue.  I am not completely satisfied with the squat session today, but I am slowly (very slowly) making progress.  The goal is to get back to 405 for at least 5 reps with knee sleeves.  The long term goal is to get to as close to 500 as possible with knee sleeves.
Speed DL's started out fine, but I aggravated my back.  I was able to complete my sets without losing much bar speed, but back pain intensified and slowed down the remainder of my training.
Should probably take off from any conditioning work tomorrow, but I will see how I feel.
I should also note that my knee did not feel too bad today.
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Re: PATRISSO POWER LOG

institute of iron
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we already talked about unloading phase. training looks solid
"Building Better Athletes"
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Re: PATRISSO POWER LOG

Daniel Patrisso
Last day of training under the Refuge Method will take place this evening.  Starting Monday (12.8.14 ), I will begin a four week unloading/recharging phase that will limit spinal loading, increase hypertrophy and allow me the ability to push harder during event work.

Unloading Phase:

Day1:  
Leg Press 2x5, 1xAMAP (for every rep over 5 add 10 pounds to the work set weight for the next week)
DB Flat Bench 3x15-20 (if all sets reach 20 reps than weights can be increased by 5 lbs maximum)
Rows - Follow Bill Starr 5x5 Method
Assistance
Low Back/Glute/Ham 2 sets
Abdominals 4 sets

Day2:
Belt Squat 5x20 (get blood in the muscle, do not go to exhaustion)
Incline Bench Starr 5x5 Method
Block Pulls 2x5, 1xAMAP (for every rep over 5 add 10 pounds for the next week)
Assistance
Abdominal Work

Day3:
True SQ (several sets of high reps: minimum of 10, by feel)
Heavy Rows Follow Bill Starr 5x5 Method
Kaz Tri Set 2-3 sets
Assistance
Weighted Dips 3x5-8
High Rep Biceps
High Rep Face Pulls

Kenny,
Let me know if this looks solid or needs to be adjusted.  Thanks
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Re: PATRISSO POWER LOG

DannyP
Day4:

Event Training
Overhead Press
Pick 2-3 Additional Events based on given contest.

Off Days will be used for ramped up conditioning
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Re: PATRISSO POWER LOG

institute of iron
Administrator
In reply to this post by Daniel Patrisso
Looks Solid. We will adjust on the roll!
"Building Better Athletes"
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Re: PATRISSO POWER LOG

DannyP
12.5.14
ME Upper
RAW Bench - (All Bench Press Sets done with Medium Grip)
135x8, 185x5, 225x5, 275x3
Sling Shot Bench
275x5, 285x5, 295x5, 305x3, 315x3

Close Grips w/ Football Bar
180x8, 185 2x8

Kaz Tri Sets (Wide Grip + Narrow Grips + Reverse Grip Lat Pulldowns)
100 x1 set
110 x2 sets

T-Bar Rows
140 1x8
145 4x8

Face Pulls
120 10x10

Notes:

Shoulders and lower back are not 100%.
Training intensity and motivation was high.
295x5 Sling Shot was a 5 rep PR & 315x3 sling shot was a 3 rep PR.
Felt good about todays training session.  
Ready to begin the Recharge Phase and set new marks on every gym lift and strongman event!
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Re: PATRISSO POWER LOG

institute of iron
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yes sir
"Building Better Athletes"
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Re: PATRISSO POWER LOG

Daniel Patrisso
12.7.14
Event Training
Axle Clean & Press (Clean Once)
200x3, 220x1, 230x1(PR), 180x8
Continental Cleaned 240 but missed the press

Yoke Carry
390@60' - 8.9 seconds
440@60' - 9.8 seconds
490@60' - 11.0 seconds
540@60' - 12.1 seconds

Sandbag Carry + Arm-over-arm sled pull
200/225@25'ea - warm-up/not timed
200/225@25'ea - 20.5 seconds
200/225@25'ea - 18.2 seconds

Grip Work
Wrist Rollers
Hammer Climbs
Sledge Picks
Sledge Holds

Notes:
Did not feel great coming in but got much better as training progressed.
MCL injury is almost back to 100%, did not need brace
Low back is a mess right now, need to get an adjustment
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