Seated DB press
20 pull aparts between each set
10’s×20
25’s×10
40’s×6
50’s×6
60’s×6
70’s×6
80’s×6
50’sx14
Need to build up some shoulder and triceps endurance. Failure hit hard much too early
Chin up, close neutral grip SS/ Straight leg clean and press
Straight leg clean as in a little hip bend and shrug, minimizing leg involvement.
Bwx6/135x5
+25×6/135×5
+35×6/135×5
+45×6/135×5
+55×6/135×5
+70×6/135×5
+80×6/135×5
+90×6/135×5
+100×6/135×5
+115×3/135×5
Switched to semi pronanted grip for chins
+45×8/135×5
+45×8/135×5
+45×8/135×5
Hoping that volume overhead pressing will lead to some faster progress.
Thank you sir, good to have fellow 170 strongman competitors around. We can both hate @strongmanvinny2 because of his stupid overhead pressing prowess.
I remembered I recorded the set so i went back to verify the rep number. It was 580x16. I’d like to pull some really silly numbers on a trap bar in the near future.
TBDL, high handles, no belt, oly straps
Barx10
Barx10
170x10
260x5
350x1
440x1
490 for 15 triples in 14:47
Started a timer before the working sets but kept it out of view, wanted to see what my pacing was like. May have rushed myself a little because I knew I was being timed. Felt almost fully recovered between each set.
Front Squat, beltless
Barx5
135x5
185x5
225x5
275x5
315x3 blehhh. Legs fresh, upper back toasted
Back squat, beltless
315 for 5 doubles
Add belt
315x20
5 rounds of:
Waiter walk:200’x80 lbs each arm
10 leg raises
10 ab wheel rollouts
Might have over done things yesterday. I can’t remember my back ever being this fatigued. Turning my head is difficult. No low back pain, which is a huge plus.
Also, appetite has been silly since since mid day yesterday. In about 6500 calories since then.
TBDL, high handle, soft belt,
80x5
170x3
260x3
350x2
440x1
530 for 5 singles, each with a 30 second hold at top
Switched to low handles
Stopped each rep as close to the ground as possible without actually touching.
400 For 4 sets of 5
Power clean from hang
Barx3
Barx3
Barx3
135x3
185x2
205x2
225x2
235 for 6 doubles
Felt faster and easier with each set. Getting a bit more of a groove with the technique.
Dips
30 pull aparts between each set
+45×5
+90×5
+135×12 PR wooooooooo
+90×10
+45×10
Seated DB press
30 pull aparts between each set
20’sx12
25’sx12
30’sx12
35’sx12
40’sx12
45’sx12
50’sx12
55’sx12
I have a tacoma. The bumper has taken both deer. I think the sloping angle of the bumper has saved me; it’s pushed the deer out and away instead of up into my windshield.
The first one did get saved, this one had a broken neck but was still running. I felt bad but he was hauling into a farmer’s field nearby, and I was on my way to work. I did call it in to fish and wildlife so hopefully it could get some use.
Back Squat, no belt, heeled shoes
Barx3
Barx3
Barx3
135x3
185x2
225x2
275x2
315 for 10 doubles, 60 seconds between sets
I like these “effortless” squats. They’re all quite easy, but I have to assume this volume still has benefits. When I can do this with 405+, hopefully legs still won’t be so small.
Front rack holds
I’ve never front squatted over 3 with a front rack. I want to work on this. I think the rack has much more potential in the long term for stability. Plus I hope it will help with push press/jerks.
135x10 seconds
225x10 seconds
315x10 seconds
405 for 5 sets of 10 seconds.
I have been doing these lately after my volume front squats and they are the fucking truth. After the first week, my upper back feels amazing and 405 is feeling lighter than ever on my shoulders. Not to mention the core work you get from them is great