this morning’s workout:
Circuit -
20 yard trap bar carry w/315lbs
3x 4" Deadlift w/385lbs
20 yard sled push/pull w/160lbs added
6 total rounds
no straps were used until the very last set of DLs
2 Likes
Those trap bar carries make you realize why it’s called a “trap” bar.
1 Like
today’s work:
Hang snatch - 3x3 w/135lbs
SGHP - 3x3 w/205lbs
BTN push jerk - 6x2 w/175lbs
Log bar push press - 3x2 w/181lbs (testing the shoulder out here, little discomfort but not terrible)
Neutral grip pull-ups - 3x8 w/BW + 50lbs
BB curls - x8 w/75lbs
Ez bar skullcrushers - 10x w/70lb bar
Db hammer curls - 8x w/40s
2 rounds
2 Likes
this afternoons work:
a bunch of double hurdle jumps
20 yard sled sprint (sled behind me) w/190lbs added
20 yard backwards sled pull
6 total rounds
30 yard suitcase carry w/cannonball grip on a 32kg KB
5 rounds each side
bunch of core stuff to finish . . the boy did a bunch of sled pushes with me
2 Likes
last evening’s work:
Giant set:
8x KB swings w/24kg KB
Deadlift - work up to conservative 1RM: 465lbs
Triple broad jump
7 total rounds
Deadlift - 3x4 w/405lbs
Chest-supported tbar row - 5 reps, :20 sec rest, 4 reps, :20 sec rest, 3 reps, :20 sec rest, 2 reps, :20 sec rest, 1 rep . . did two rounds like that w/4 plates added . . would’ve liked to do another round but I had to leave to get the boy from wrestling practice
201lbs BW currently
once the foot of snow we have here is gone I’m going to start my garage gym strongman program and my spring project is going to be to insulate the garage with foam board insulation and add a propane wall heater . . also started BPC157 injections in my shoulder last evening
2 Likes
Nice pulling. I will be interested to hear how those BPC injections work out for you. Are you mixing 157 with BAC water or is it ready to inject?
thanks . . it comes as a powder and needs to be mixed with bac water . . I was a little nervous about the whole syringe thing but it wasnt bad at all, used a 29 gauge needle and didnt even feel it . . if I notice improvement I’m going to follow it up with a bpc/tb500 mix
1 Like
Good to hear. Honestly, mixing was one of the biggest things holding me back. I might give it a go.
yeah that was easy . . I just put the ratios in chatgpt and it gave me everything I needed
1 Like
this evenings work:
bunch of med ball slams and plyo push-ups to warm up
Pin bench press 2” above chest (dead stop every rep)
Wave 1 - 6x195, 4x210, 2x225
Wave 2 - 6x210, 4x225, 2x240
Wave 3 - 6x225, 4x240, 2x255
first time I’ve benched with a straight bar since September . . no discomfort at all while benching, it’s after the set when I start moving it around that it just feels like a mild strain around the ac joint . . kinda odd
Offset carries - 32kg KB overhead and 24kg KB at side: 3 rounds @25 yards each side
Db lateral raises
12x 20s
10x 25s
8x 30s
3 Likes
this evenings work:
only had 45 minutes from when I got home til I had to take the boy to wrestling practice
3x 32” box jumps
10x KB swings w/24kg KB
12x Gorilla rows w/65lb KBs
4 rounds
30 yard farmer carry w/154lbs each hand
20 yard Zercher yoke w/224lbs
4 rounds
1 Like
this afternoons work in the garage with the boy:
8x2 Hang snatch w/115lbs
6x3 4”Deadlifts w/405lbs
6x4 Viking handle landmine press w/3 plates added (a little shoulder discomfort here)
2x10 Cannonball grip pull-ups
:60 sec 110lb sandbag bear hug carry
2 rounds
little disappointed in the shoulder discomfort I get during those presses . . last night I ordered TB500 to complement the BPC I started using
the boy did plyo pushups, pull-ups, landmine split jerks and a bunch of sandbag carries
2 Likes
this afternoons work in the garage/driveway:
Circuit - 5 rounds
30 yard sled sprint w/180lbs added
30 yard explosive sled row w/same weight
4x hurdle jumps
4x lateral box jumps each side
Core circuit - 3 rounds
16x KB pull-through w/24kg KB
30 yard suitcase carry w/65lb KB each side (need to buy some heavier KBs)
20x bicycle crunches
picking up a trailer load of insulation boards to start on the garage . . gonna insulate and then put plywood up the whole way around . . should give it a cleaner look
3 Likes
this evenings work after dropping the boy at wrestling practice:
warm-up circuit:
10x rotational med ball slams (20lb)
5x continuous box jumps
20x pushups
3 rounds
8x3 Hang cleans w/185
Bench press waves (pause each rep) -
6x210
4x225
2x240
6x225
4x240
2x255
6x4 Zercher squats w/225
8x Neutral grip pull-ups w/+45lbs
12x standing landmine rotations
3 rounds
shoulders a little grouchy after that one
2 Likes
this evenings work:
bunch of short sprints and single leg low hurdle jumps to warm up
6x Split stance KB swings/rows each side w/24kg KB
2x hurdle jumps
4 rounds
12x banded KB swings w/32kg KB
2x hurdle jumps
3 rounds
15 minutes on the assault bike
the boy and I are sharing 2 dozen smoked wings and raw milk/frozen cherry smoothies when we get home
2 Likes
garage is fully insulated and ready to rock . . been doing a 4 day full body routine broken down into strength one day, hypertrophy focus the next day, speed-strength the 3rd day and strongman/events the 4th day
5 Likes
That is killer!
1 Like
Thanks . . I have some more equipment I’d like to add over the next year, mainly more KBs and sandbags, but it’ll work for now . . I have 4 homemade adjustable hurdles set-up in the front yard too that the boy and I use, wife isn’t thrilled with them turning into a permanent fixure there but . . oh well
1 Like
yesterday’s workout:
bunch of single leg hurdles, skater jumps and KB swings to warm-up
2" Deadlifts: 5x3 w/385lbs
4x8 Bulgarian split squats each leg w/(2) 24kg KBs
supersetted w/
4x6 Cannonball grip pull-ups w/BW + 16kg KB
2x10 Hammer curls w/50lb DBs
supersetted w/
2x15 Overhead tricep extensions w/24kg KB
2 rounds -
50 yard suitcase carry each side w/32kg KB
2 Likes
Speed-strength day (everything explosive):
Triple hurdle jumps
supersetted w/
20 yard sprint
4 rounds
High-bar box squat -
6x2 w/205
supersetted w/
Pendlay row from blocks -
6x3 w/225
Push press -
6x2 w/145
supersetted w/
Banded trap bar pulls -
6x2 w/275 + 2 blue bands
Zercher sandbag carry -
135ish lbs for 50 yards
supersetted w/
Barbell curls -
x8 w/85lbs
3 rounds
1 Like