was successfully added to your cart.
1000 Reps

Volume Day – My 1000 Reps Protocol

By | motivation, Strongman, Tip Tuesdays, Training Tips, Uncategorized | No Comments

My 1000 reps protocol

This months training article, I’m sharing about my very own training program. My training protocol -My 1000 Reps Protocol. This is a mix and match of what works for me. I’m a huge fan of the conjugated Westside Barbell programming, the Cube Method for Strongman and Wenning Strength.

Once again there is no one program that is the best. But what works best for you. My base structure and backbone of my programming and training evolves around the Cube Method by WSM competitor Josh Tighpen. Which features technique, max effort, speed work and volume. Along the years I’ve also picked up Matt Wenning’s methods of programming by including the Wenning Warm Ups and his training philosophy into my program.

You have to read both Josh’s and Matt’s books at least twice to understand and appreciate what proper training protocols looks like.

1000 Rep Protocol

First you must understand that it doesn’t mean 1000 reps per set. 1000 reps protocol means the cumulative sum of all the reps on training day. I prefer to do this training my upper back and on legs day. But before we even start we need to warm up. Because my triceps are one of my weakest links. I will always start with warming my my triceps, upper back/hamstrings and abs.

People do forget that abs are not just to look good they are just as important for bracing and stability. This is how my warm up looks like… I love the Wenning Warm up for legs but I increased the volume slightly because I hate myself (Just Kidding).

Triceps
Light x 50 reps x 4 sets

Hamstrings Curls
Light to Moderate x 25 reps x 4 sets

Abs
Heavy to Moderate x 25 reps x 4 sets

Total reps for Warm Up = 400 reps in under 15 minutes no rest in between exercises.

I start with my triceps because they are probably my weakest and I suffer bad tendinitis. But once I get blood flowing through my triceps and elbows, the pain goes away. So the madness begins…


Sunday – Leg Volume


V-Squats
2 plates – 20 reps
3 plates – 15 reps
4 plates – 12 reps
5 plates – 10 reps x 3 sets (Work sets)
No of Reps = 77 reps

Leg Presses
5 plates – 20 reps
6 plates – 20 reps x 5 sets (Work sets)
3 plates – 50 reps (Because suck it up, that’s why)
No of Reps = 170 reps

When I state 3 or 5 plates, it’s the number of plates on each side.

Hamstring curls
Heavy – 12 to 15 reps x 4 sets
No of Reps = 60 reps

Leg extensions
Light to Moderate – 25 reps x 4 sets
No of Reps = 100 reps

Seated Calves Raises Pyramid x 2 sets (below rep range is 1 set)
5kg x 10 reps
10kg x 10 reps
15kg x 10 reps
20kg x 10 reps
25kg x 10 reps
20kg x 10 reps
15kg x 10 reps
10kg x 10 reps
5kg x 10 reps
Empty x 10
Number of Reps = 200 reps

Total Reps = 1027 Reps.

Would I encourage you to do this? Definitely if you would like a new challenge or really hate yourself. How long will this training session take you? It takes me less than 2 hours to complete this. Also take note that this is done with a steady flow of carbs in my intra-training drink (see below for my preferred supplement of choice).

Some variables that you need to take care of before attempting this volume day.

1. You need to have a restful night sleep of at least 8 hours. If you working night shift, don’t bother you will feel broken for many days after.

2. I train in the morning and breakfast needs to be on point with carbs, protein and good fat. You can’t do this fasted. If you are on a keto diet, don’t try this either. You really need fuel to even attempt this session.

3. Don’t take a pre-workout, but instead keep your energy levels constant with a intra-training BCAA supplement (My personal favourite is Blue Star AminoFast) with carbs (ANS Performance Carb HP). I would sometimes also munch on apples between sets.

Give this a go and let me know how you feel. In the meantime stay injury free and train hard. You can get the above supplements from the amazing guys from Couz-Nutri.com

Strongman Podium Finish

Interview with Philippines Strongman Champion 2019 – Carlos Lanzona

By | Events, Interviews, motivation, Post Comp Write Up, Strongman, Uncategorized | No Comments

I’ve had the pleasure of working with the Strongman Federation of Philippines since it started in 2015 and have been involved with them as their advising Technical Director to help them grow the sport of Strongman in Philippines.

In this month’s article I have the utmost pleasure of sitting down with Carlos Lanzona from the Philippines. I’ve worked with him in his past two competitions (actually it was more like abuse). So a week after his incredible and stunning win at the Philippines Strongest Man and Woman 2019. Winning in the Men’s Open category and surpassing 3x Champion Ray Jefferson Querubin and talk about his amazing achievement!

Carlos introduce yourself to the readers and share a bit about yourself.

Hello! I’m Carlos Lanzona, I have been working as a professional cook since 18 years old. I’m currently 25 and I like going to punk gigs, riding a bicycle with my girl and playing Dota2 in my spare time. I also love lifting all heavy things too!


How does it feel to win Philippines Strongest Man 2019 and surpassing Ray Querubin 3x Champion?

Podium Finish
Carlos finishing 1st on Podium

It still is a surreal experience for me. I am still in shock!

I gave myself till 2022 to take a proper shot at that Men’s Open title and winning this year is dope! Surpassed is such a strong term, Ray is a tremendous athlete and a good friend, still someone to watch out for. I’m very sure he will come back and give me a lesson or two. The long arduous journey in truly dominating the national scene is still in progress. Put my head down, work hard grit and never quit.

What’s next for the 2019 Philippines Strongest Man?

Stop competing in Powerlifting and Weightlifting to focus on mastery. I tend to want to do everything and anything. But I need to learn how to focus on one thing at a time. Training on joint health and tendon strength for a few months. Addressing my static strength and try to catch up with the other contenders.

Priority is to stay healthy, stay in the game and outlast everyone. I don’t intend to be a one hit wonder or a flash in a pan (no pun intended). I plan to work hard and be in this sport for a long time.

My spirit animal is a cock roach, because it never dies. I am also helping friends with powerlifting training and am finding that I adore coaching.

I’ve also got an invite to compete in Asia Pacific Deadlift Championships 2020 and hopefully I am able to pull big numbers and finish on podium. Maybe I might be able to push Taufiq Strongman… Just maybe with some luck.

What’s your training programme like?


This year for PSM it has been four times a week twice a day. A good mix of conjugate method and common sense.  In the afternoons I do mostly barbell work, very short rest periods lots of warming up and ridiculous amounts of volume work like how my Uncle Taufiq trained me last year and almost never above 85%. This method has worked out for me pretty well. It’s actually common sense and when I feel like crap, I just focus on accessory work and go for walks.

When I get home from work around midnight from work. I do 100-150 reps of Glute Hamstring Raise variations, facepulls, IYTs, tricep pushdowns, shoulder rehab and maybe abs. All of these exercises are completed in under twenty minutes to keep conditioning up.

4-6 weeks out before the competition I start to touch implements but never heavy always for correcting footing, pickup and transitions for moving events and for 65-80% doubles on static events. Always doubles, I always have Uncle Taufiq in my head shouting at me… “DOUBLES! Doubles! CHIN DOWN!”

What are your weakest events? 

Pressing or anything overhead because I have past shoulder injuries from knocks and tears. I am currently trying to strengthen and overhead events still scare me at times. I also need to catch up on my deadlifts and maybe throwing.

 
Who are your inspirations or role models if any?

Jim Morrison, Sisyphus from Greek Myths, current World Strongest Man Martins Licis, definitely the amazingly awesome Rob Kearney, Patrick Lim and the whole of crew from Strong Stuff Training Hall and definitely Taufiq Strongman! 


What do you hope for the strongman scene in Philippines?

Moving forward with the Farmer’s Walk


I hope it continues being a no drama and fun filled healthy environment to grow and nurture athletes in. I’m proud to report that Strongman in the Philippines is under one banner and one family. Everyone is supportive, cheering and constantly encouraging each other! I hope it draws more and more crowds in each year and truly be a spectacle worth watching for people as time goes on.

It has been amazing to see foreign athletes competing I hope next time Open competitors come over too and show us what’s up, I welcome defeat every damn day. I think I’ve also learnt to accept that you either win or you learn when it comes to strongman.

️Thanks for your time Taufiq. Much appreciated. Good luck with your own training and competitions.

Follow Carlos on IG – @paomasalamaker.pjx

Thank you Carlos for your time. Once again congratulations on winning the title of Philippines Strongest Man 2019. If you ever are in Manila, make sure to visit Carlos at his restaurant. He cooks a pretty decent meal too and from what I heard anything with masala. In the meantime stay strong, train hard and be injury free!