Saturday 3/21
STRONGMAN EVENTS
Axle Clean & Press
115, 115, 145, 145, 155
“Event” - 155 x 5
Wagon Wheel Deadlift
2x165, 2x195, 2x225, 2x255, 2x285
“Event” - 300 x 6
Kettlebell Press Ladder
53, 62, 70, 80, 88
Trying something new. Since my barbell training during the week is mostly low-rep strength or dynamic effort work, I want my “Strongman Saturday” to include some competition-style “events” that are max reps at moderate weight for conditioning. I think sticking with a dynamic effort squat (Monday), max effort squat (Wednesday), sumo deadlift (Friday) and then an “events” day with 2-4 of these will be a nice mix.
2 Likes
Sunday 3/22
FUN PRESSING
“Circus” Dumbbell Press
Warmups: 50, 55, 60, 65, 70, 75, 80
85 for max reps: 6 (3 per hand)
I know regular dumbbells aren’t the exact same as a circus dumbbell, but I’m into this idea of doing some “events” for reps right now, and I needed something I could bang out quickly today since my Sunday workout window at the gym is only about 20 minutes.
2 Likes
Wednesday 3/25
EASY SQUAT
Box Squat
2x135
2x135
2x165
2x165
2x195
2x195
2x225
2x225
2x225
2x225
2x225
2x225
Back was feeling a bit wonky today and I had to work out early in the morning while also feeling a bit ill and exhausted…so I just played it safe and did a bunch of doubles at 225. Live to fight another day.
1 Like
Friday 3/27
EASY SQUATS
SSB Box Squat
2x155, 2x155, 2x155, 2x155,
2x170, 2x170, 2x170, 2x170,
2x185, 2x185, 2x185, 2x185,
2x200
My body has been feeling a bit run down, so I’m going to do a “reset” next week to lighter weights and rebuild for ~7 weeks until I have a family vacation. Of late my kettlebell press has been feeling really good & deadlifts had been quite good as well, but my back was a bit bothersome all week - I think either the axle deadlifts or the axle clean & press may have irritated something - so I want to reset things back to what I was doing before at a nice starting weight for each, progress for 7 straight weeks and then after my vacation decide where to go next.
With 7 weeks until family vacation and a high-stress period of work ahead that’s leaving me a bit taxed mentally, I’ve decided to revisit an old programming favorite: the Daily Dose Deadlift. I’m hopeful that the low-volume, high-frequency, easy-ish-strength approach will be a nice change of pace for a bit. I’m going to start with “three singles at 315” Monday-Thursday, working up to a single at 405-plus on Friday, then heavy kettlebell press on Saturday. I don’t intend to stick with this permanently but I think for a little 7-week interlude (until my family vacation in May) it might be just what I need right now.
2 Likes
Sunday 3/29
DAILY DOSE DEADLIFT
Sumo Deadlift
2x135
2x135
2x225
2x225
1x315
1x315
1x315
2 Likes
Monday 3/30
DAILY DOSE DEADLIFT
Sumo Deadlift
2x135
2x135
2x225
2x225
1x315
1x315
1x315
1 Like
Tuesday 3/31
DAILY DOSE DEADLIFT
Sumo Deadlift
2x135
2x135
2x225
2x225
1x315
1x315
1x315
Kettlebell Press
4, 5, 4, 5, 4 x 53
Wednesday 4/1
DAILY DOSE DEADLIFT
Sumo Deadlift
2x135
2x135
2x225
2x225
1x315
1x315
1x315
Thursday 4/2
DAILY DOSE DEADLIFT
Sumo Deadlift
2x135
2x135
2x225
2x225
1x315
1x315
1x315
1x315
Bottoms-Up Press
5x26
4x35
3x44
1x53
1x53
Friday 4/3
DAILY DOSE DEADLIFT
Sumo Deadlift
2x135
2x135
2x225
2x225
1x315
1x315
1x405
1x405
Sunday 4/5
DAILY DOSE DEADLIFT
Sumo Deadlift
2x135
2x135
2x225
2x225
1x315
1x315
1x315