You remember that feeling you get when you’re coming home with a new toy or video game? When you’re 5 minutes away from pulling up from your drive way and you cant even wait to rip this toy out of the box ( in my case it was a Wolverine ACTION FIGURE NOT A TOY OK?!!?), drop down on your living room floor and  get some story lines made up. Fast forward about 25 years and that is how I was waiting to return to Strongman. After 11 weeks post surgery it was time to return to the most bicep friendly movement for me, the yoke. My hand placement on the yoke was taught to me by one of the best yoke movers in the world, Alan Colley, and it causes  no bicep pain at all. Due to this, I decided to make this my first strongman moving implement after 12 weeks of no strongman toys.

If you want some insight on yoke technique and applications, visit my previous article Applying the Strongman Yoke

Squats, Yoke and Living life:

My day started off with a post surgery and post back injury squat PR! I know it sounds like this Saturday was all about the yoke, which in some ways it was, but continuing to make progress on my lower body feels great. I’m still using the SSB to protect my bicep but I’m currently gripping the handles with both hands! Aside from hitting 365# with no belt and no sleeves (PAIN FREE), I am really happy to be using my right arm during the squat. I mention the no belt and no sleeves only because 2 years ago I was so beat up I had to go full mummy mode at 315 pounds. Squat felt great and the following weeks will dictate if I continue to squat twice a week. For now squatting so often is a welcomed change of pace and my legs and posterior are feeling Strong.

Historically the yoke has been my best implement and my favorite moving event. Me and Brian decided to keep the numbers and distance safe and settled on ~400 for 50ft. The first few sets on an empty yoke were a little slow and careful due to my bicep but once the plates were added I was ready to pick up steam. I felt like a kid with a new Christmas bike. New wheels, new paint job but the same ole swag. Kept my feet moving fast, my Strongman wedge locked in tight and was able to maintain some great speed without experiencing a loss in form or bracing. Appreciative as always, I didn’t let the ease of the yoke blind me. I kept the weight the same throughout the 4 sets as I focused on perfect form and only timed one set so as to not get extra competitive with myself (that time will come soon enough). Below is some video to prove it happened as well as an outline of the workload accomplished at The Battle Axe.

Work Load:

• SSB Squat 10×1 (work up to 2 heavy singles at 365#)
• Yoke 4 x 50ft at 400# (fastest time at 6.19 seconds)
• D bell lunges 3×15/15
• Single leg RDL 4×8/8
• Hammy curls 1×100
• Sled pull 1 x 1,500ft
• Suit case carry 3 x 150/150ft
• Stir the pot 1 x 75/75 turns

It’s hard to describe the feeling of having to start over again… and again but I will tell you that the concept of quitting remains very distant. The road is a little slower and the years keep passing but this past Saturday brought back the war drums in my spirit. I’m confident in my future as a Strongman and everything that will come with it. As November gets one month closer, I am only growing one month stronger and that my friends is a beautiful fucking feeling.

Never Stray from The Way

MDLP