7/12 upper
Couldn’t get loose today, my elbows were really sore from stones I think.
reverse band (purple) bench; warmups, 225x5, 315x5x5 - all done with a long pause at the bottom, felt heavy as hell
incline strive bench superset with floor flys; 4 sets of higher reps
low machine row; 4 sets
behind the neck lat pulldowns; 4 sets
crappy workout, never got into it
Monopoly
7/14 Lower
Shitty day. Didn’t want to go the gym, tired, didn’t have anything to eat all day. At 4:30 I decided I couldn’t have a bad workout. Pounded down some ECA, got to the gym and music was blaring.
Good warmup, foam roll, one leg reverse hyper, leg ext, pull through, plyo stuff
power clean; warmups, 100kgx5x5, 120x1, 140xmiss, stupid, had no biz trying that today. form was all over the place, felt strong but was not finishing my pulls then kept crashing the bar on my neck
front squat; 135x10 for miss
gm; sets of 5 up to 225, no pain on these today!
superset with
hack squat; 4 sets of 10
giant set; reps of 15 for 3 sets, went max reps on last set
leg press
leg curl
leg ext
hypers
Leg curl machine; 100 reps
I’m a tad sore today…
Monopoly
Nice pic. Impressive… rock 
Thanks Nikki
7/17
Running very late, didn’t get much in for a warmup. I felt slow all of last week and it carried over to Saturday. Just didn’t have any power…
Deadlift; tons of warmups, worked up to 550 for a solid single. Then dropped down to 315 and worked a bunch of form, hand/foot position, think I found something. Then 3 sets of 10 strict sumo with 315
Carry/load medley; objects 30ft from load, 10ft from one object to the next
150lb keg
220lb sandbag
330lb odd object
300lb natty stone
Ran throught this two times, it was 100 degrees out and I was zapped after the second run.
HEAVY sled drag; 3 runs of 50ft
One of our guys won a strongman show, the other guy hit a ton of PR’s at his highland games comp. One of the newer guys training with us hit a 550lb dead, that is about a 70lb increase over the last 12 weeks. At 200lbs, he’s really close to hitting a 3xbw deadlift which would be awesome
Monopoly
Good work, Reggie!
[quote]biggjames wrote:
Good work, Reggie![/quote]
Thanks big guy, was a good week for the team. How you doing up there?
7/19 Upper
I was so late today it was just stupid. No food, no rest, blah blah blah. Got out of the car, hit the foam roller for about 20 seconds then started pressing
one arm db clean/press; 30x10, 30x6, 60x5, 100x2, 130x1, 120x3, strict press from here on out 75x5, 75x5, 50x12, 50x10 (all reps are PER arm, so 3 right, 3 left etc)
seated one arm pulldown; 4 sets, worked up to the stack for 10 (per arm), then dropped down and did 10 more strict
superset with
machine fly; 4 sets
incline hammer bench; 3 sets of 12
superset with
standing row to upper chest; 3 sets of 12
standing ab pulldowns; 3 sets
Trainin’s lookin good monopoly, keep it up!
Thanks again guys, it’s nice to have some feedback and know people are reading. Sometimes when I post these workouts I wonder if I’m on the right track or hell even on the track at all.
7/21
lower body
Left the gym bag/roller/shoes in the wifey’s car. Hit some leg ext, one leg hypers and free squats for a warmup. Trained everything barefoot, kinda liked it
SSB; 135x8, 135x8, 185x5, 225x5, 225x5, 315x5
superset with
straight leg pin pulls right at the knee; 135x5, 225x5, 315x5, 405x5, 405x5, 315x5, switch to conv stance off pins, 495x1, 585x1, 585x1 - first pull was good, second pull was shittty
leg press, 3 plates x 10, 5 plates x 10, 7 plates x 10, 9 plates x 10, 10 plates x 10
roman chair; 2 sets of 20 with 25lb plate,
crunches; set of 50 rest pause
Really happy with this workout, pain free and hit areas that needed it.
Monopoly
It is going pretty good. I have some equipment I could give you guys if you could get up here and get it. Stones, platforms, and some farmers walks, 265 per hand. Think about it.
[quote]biggjames wrote:
It is going pretty good. I have some equipment I could give you guys if you could get up here and get it. Stones, platforms, and some farmers walks, 265 per hand. Think about it.[/quote]
Thanks for the offer. I’ll have to see if I can try to get up there.
7/24 events
warmups
power clean; warmups, 7 sets of 2 at 90kg
truck push/sled drag medley; 75ft both ways, BRUTAL truck push
power medley; 80 total foot, pick up 450lb frame for 20ft, carry, load odd object, pick frame back up for 20 ft, carry, load second object. 4 total objects loaded. This sucked as well
I was spent after this. Several poor event days in a row now. I think we are pushing too hard on Wend or we are being pussies. Probably a little of both.
Monopoly
7/26
MAX upper
Finally had some time to get a good warmup in. Foam roll, upper body complex
Standing 1 arm db press; warmups, 135x5 both arms, 170x1 right arm and a PR? just missed the left arm dammit!, 150x5 right arm x2 left arm, 150x5 left arm, switch to strict, 70x8, 70x7
strive flat bench superset with pullups; 3 sets of 8-12
seated row superset with ez curl bar tricep press; 3 rounds, higher reps
Very strong day for everyone today.
7/28 lower
Dragging today and no real plan. Guess what that equaled out to?
cleans; worked up to 270 for 2, felt like azz
clean pulls off blocks; bunch of sets
zercher squats; up to 275x5
high pulls superset with sldl; 3 sets, this was a bad idea
crunches; 2 sets of 25
7/31
nothing worth writing about, I did manage to come up with a really good simulation of a car deadlift however and we hammered that out
8/2 upper
football bar bench; up to 275x4, felt good on the shoulders but weird at the bottom position
one arm db zydraunas press with mini band; up to 80x4 per arm top set
random chest and back work including an all out buster of 20 on the lat pulldown that literally left me feeling sick for several hours
going to take the rest of the week off. feeling rundown and unmotivated
8/9 Back at it
Long warmup
reverse grip bp; worked up to 275x4, then 315x2 off foam, 225x9
seated zydranus one arm db press with light band; worked up to 100x3, then 90x5 each arm. Note, going from 80 to 100 was too big of a jump
giant set x 3; seated lat pull down, seated palms in pull down, db curls
standing one arm row with rope superset with seated rows; 3 sets
So-so day, somewhat happy with 275x4 on reverse grip, it’s been a long time since I did that and I think it’s a PR.
[quote]Monopoly19 wrote:
Here’s a pic of the rock I got camping that we have been trying to press. [/quote]
Yup, I need to start training at your place.
PMPM, I concur.
8/11: No training, spent another 4 hours putting up our shed that will now house all of our equipment.
8/12: 5 sets of 10 single leg reverse hyper superset with 5 sets of 20 roman chair. Then, another 4 hours of working on the shed. But it’s finally done now and it will make things easier for us and the gym, they have just grown so much our equipment is starting to get in the way.
FWIW, putting up a storage shed is a hell of a lot of work. We had 4-5 guys for 3 nights and we spent around 4 hours each night working on the damn thing.
Last, really cool looking strongman/heavy games contest upcoming in September. WOB, caber, stones, farmers, keg for height and some other really cool events. Should be several of us competing and I think it will be a lot of FUN.
Monopoly
8/14 Events
Short warmup, running late
power clean; up to 120x3, had zero power at the bottom
power snatch; smoked 90, missed 100 twice, 90x2
car deadlift setup; 4 or 5 sets
Done, short day
8/16 max upper
Good long warmup
back jerk; lots of warmups, 120x1, 130x1, 140x1, 150x1 - pr and smoked it, 160 x one of the closest misses I’ve ever had. Should have gone from 140 to 160
flat db bench; 60x10, 75x10, 100x10, 100x10
close grip pulldown; 2 sets heavy, 2 sets super strict, all 4 sets superset with front plate raise
Strong workout, got a good video of the 150, will try to get it posted up, it’s flippen fast.
8/18 speed/accessory lower
Long warmup
front box squat; 8x2 @ 225. Worked on brining my stance in to the width I clean/snatch with, sucked
lunge w/50lb DB’s; 4 trips of 120ft superset with
snatch; 40x4, 60x3, hang snatch, 70x2
leg ext/leg curl superset x 3 rounds
one leg reverse hyper superset with weighted roman chair
Right knee is starting to get shitty, lunges probably didn’t help matters
8/21/10
Long warmup. No real plan today, just wanted to have fun
Keg for height; tons of throws
150lb keg throw for distance; I have this in an upcoming show and just wanted to start working on it. Very ackward. Again, tons of throws and this sucked down a LOT of power
High rack pulls; worked up to 675x2 no belt, top set of 855x5, lowered pins down 1 position, 855x1
sledgehammer for time; 3 rounds of 1 minute
8/23 rep upper
short warmup, wasn’t really feeling it today, had too much coffee at work
incline db; 40x10, 60x10, 100x8, 100x6, 75x6, 75x8 drop set 35x15
seated flat machine bench; 5 sets with one big drop set at the end
cable flys; 4 sets
cg bench off foam; 135x10, 185x6, 135x8
dips; 9, 8, 4
tricep pressdowns; 3 sets
total buddybuilder day, chest is a tad sore today
Monopoly