went to St. Louis last week for work. since i was in the area i thought i would give a yell to some fellow strongmen in the area. was very lucky to have Lance bring me into his gym in Pontoon Beach, IL. Called American Family Fitness. The gym was pretty sweet. had all kinds of equipment. it was split into the powerlifing/strongman/freak zone in the back and then the gay commerical/treadmills in the front.

monday upper
just jumped in where Lance and Ian were training. i didn't really have any plans to do anything specific.
log press
90x10
180x5
230x5
270x3
300x2 missed the 3rd attempt
320xmissed
270x3

felt good to press 300 for 2 since it's been a long, long time since i did over head log

3 board bench
135x20 to chest
225x5 to chest
315x5 to 3 bd
405x5 to 3 bd
495x5 to 3 bd

abs, eagle sit ups or something like that was the name of the sit ups.

tuesday

frame deadlift outside in the heat, LOL
300 empty x10
390x10
480x3x10 no straps

squat w/ belt
135x5
225x5
315x5
405x5
495x5
585x3

really sat down with all my reps. at least para. tried to imagine a box under me. paused and then came up.

standing hamstring curls
3x10 not sure how much weight

good two days and i felt very sore afterwards. great hospitality from Lance and his family. awesome people. went to Big Daddy's bar and it was pretty cool bar off 7th street in downtown St. Louis

damn strong squatn' the rest wasnt to shabby either haha

This is jon whitlow Training looking good for ya man just found out about the ky strong man have a couple of guys wanting to do it with me. Got any pointers on the stones need major help with that or any pointers at all

Solid work Davey.

thanks adam and sarge

jon, just post your question in the training board or general discussion. there are several on this forum that can provide tips and help develop your technique. flatline is a great resource for powerlifting and strongman.

as for my two cents. it's hard to be good at stones if you don't have any. so do you have stones? if so then i would focus my training on dead lifts and bent over rows to help with the lap part. then hang cleans and barbell curls for the loading part. Ultimately, you have to have stones to get better. start with a small stone and do shouldering and stuff. then move up in size and pretty soon you'll be doing the big stuff. i can make stones for you so just let me know. my prices are cheap. i've also got a friend who has a stone platform for sale.

ok sounds good will do how much for the stone i try using plates also withe the end of a bb and also which one should i get made first

Jon, it's 50 bucks for under 300 and 75 bucks for 300 and over stones. judging by your strength I think you would get close to 300 pretty quick and be past it soon. so i would start out with a small stone for warm ups and cardio and get a 240 stone. you can get a lot done with a 240 stone and you don't have to get all tackied up to do it. that's another thing to think about. tacky helps but it can be a pain to put on and clean up all the time so you want a few stones you can exercise without the tacky, at least that's my take on it.

so 50 for the 240 stone that right? man that is sick it is a great price when you thank u will open up the trainig again

Jon you are welcome anytime during the week. i know that might be hard with school and coaching but if you happen to have a monday, tuesday or thursday free you can come over. as for the weekend workouts it will start back up in a week or two. I've been building a fence for the last 3 weeks so that's been taking up my time. i will have the weekend training on saturdays in september leading up to the KY strongest. Labor day will be the only weekend of no training. I may do the weekend before so I can offer 4 solid saturdays before the contest.

as for the stone, you may want to train with them once and make up your mind after that. you might like to have a 185 stone as well to help get the blood flowing.

Ok sounds good thanks for the helping hand i will try to work somthing during the week one day and try and make it up there to train and i will let you know about the stones asap also