Attempts at Strongman

8/14

Bench press, close grip
10 singles with 300, 45-75 seconds rest

8/16

30 minutes of medicine ball work, mostly rotational throws.

8/19

Beltless front squat
315 for 15 singles. Bit embarrased as benching this instead sounds easier.

Also hit a 315 bench single, because someone told me I couldnā€™t bench that much. Donā€™t ask questions you donā€™t want the answer to, I guess.

1 Like

8/21

Chin ups
10 bw dips between each set
Bw x 5
Bw x 5
+40 x 5 x 10
Bw x 8 x 8

8/23

Front squat
275x4x8

Back raise on bench
60x20x5

Ab wheel
A lot

1 Like

8/26

Push press
225x2x5

Bent over row
135x10x10

Pull up
+45x6x2
+45x12

8/28

SSB box squat
275x5x10

Lunge with medicine ball
100x20x5

RDL with band around neck
135x12x4

Wow!!

8/31

SSB squat, heeled shoe, beltless
275x3x3
315x2x3
335x1x3
275x10

SSB squat to parallel box, barefoot
275x5x10

1 Like

9/2

TBDL, came in with the intent to pull something stupidly heavy
170x3
260x3
350x3
440x3
530x3
600x maybe slipped disk?
I was thinking about working up to 750, and was basically disregarding 600 as a working weight. Back folded almost immediately off the floor, sharp pain in right portion of upper glute, hot pins and needles down both legs. Couldnā€™t stand for about 30 seconds. Initially, walking was very difficult without a certain hunched posture.
With my dumb mentality, I decided to attempt to beat the potential injury into submission. Slathered on horse liniment, took a handful of naproxen and ibuprofen, and started hanging from a pull up bar. Worked up to hanging upside down-ish from a GHR. Then did some hip hinging while wearing a belt. Then 5x5 hang power cleans with the bar, then another 5x5 with 95 lbs. Then 10 back raises followed by 10 ab wheel rollouts, repeated 10 times. Then a silly amount of knee height step ups and bird dog planks.
While seated, I can contract my errectors and move my pelvis in such a way that generates sharp pain. But, overall discomfort with unloaded movements is greatly reduced. Fingers crossed I didnā€™t break anything. This initial pain was worse than a time long ago where I subluxed L4-L5.

Dude that sucks!!! Hopefully itā€™s nothing serious. You going to get it checked out or try and fix it with more exercise lol

Since itā€™s the same injury (although to hopefully a lesser degree) that I had checked out 5ish years ago, Iā€™ll probably handle it in house. The extent of my advice from the doc at that time was, ā€œStop lifting heavy things for at least a year. And and that point, youā€™ll probably find another better hobby anywayā€.
Because of how much better I felt after doing some movements and how itā€™s progressively getting better already, Iā€™m hoping it was more of a scare rather than an actual injury.

9/4

Warm up, few rounds of
Band pull apart
Supinated band pull apart
CoC gripper knockoff
DB lateral raise
KB bottom up press

Close grip bench
Barx10
Barx10
95x5
135x3
185x3
225x3
245x3
275x3
295x3
Noticing that my touching point on my chest is way too high, even with more narrow grip. Need to bench consistently to have consistent form.
245x5x3
Add knockoff slingshot, move grip in/more narrow
245x8
205x16

Tate press
40 lbsx12x5

9/9

Strict log press SS/ paused log row
140x6x5/140x10x5
120x6x5/120x10x5

3 min. Seated cable row. 50 lb setting, 114 total reps

3 min. Cable tricep extension. 30 lb setting, 150 total reps

3 min. Cable upright row, 30 lb setting, 89 total reps

3 min. Cable hammer curl, 30 lb setting, 84 total reps

2 Likes

Sorry to hear about the back man, still getting better? Iā€™ve been riddled with a few injuries as of late, no fun.

Definitely improving, still a little funky. Most uncomfortable things right now are going from sitting to standing (and vice versa) and leaning forward with a load/weight in my hands. Iā€™ve picked up and shouldered my 220ish sandbag, log pressed, benched, some light weighed lunges, thrown close to full speed punches and kicks, and some light jujitsu without any discomfort. Havenā€™t tried moderate to heavy squatting and hip hinging yet, but thatā€™s next on the list.

Whatā€™s been hampering you?

Broke my big toe and bones in my foot back in May and then when I finally started squatting again my knee flared up with a case of bursitis! Been awhile since Iā€™ve been able to train my lower body anywhere near 100%.

9/11

Clean from hang
205x2x6

Muscle snatch
95x10x4

Wide grip overhead hold
95x3 minutes

Back raises on GHR
3 min, 74 reps

Re-evaluating training for a bit. Want to build up my posterior (upper and lower) because that seems to be the weak point for both my pulling and pushing exercises. That, my frequency of anterior movements due to boxing and such, plus the injury has increased my desire to improve stability. Planning on another Strongman competition next Summer/Fall, so Iā€™ll be trying to lay a foundation for that as well.

GOALS: Due date, end of September 2020
Listed in order of priority

High bar Back squat, belt, heeled shoe
475x1, 405x3, 295x20+

Bent Over Row, pronated grip, belt
275x12 strict with straps, 205x25 strict without straps. Maybe 315x10+ with some body English? Iā€™ve never done a Chris Duffin style row for more than a couple workouts consecutively. I donā€™t know if I can handle that torso angle with load and moving arms

5 minute bear hug of 220 sandbag. I initially thought 10, but Iā€™m struggling to decide if thatā€™s insane or if choosing 5 is cowardly

50 pushups with 50 lb vest, maybe more weight if elbows donā€™t explode

Sub goals, less focus on but would be good

100+ body weight dips

Chin up, supinated grip, +60x10

Trap bar deadlift
500x10x10, maybe 800x1 for the olā€™ ego

Overhead Squat
185x20

Log clean and press
300x1, 220x8+

3 Likes

9/14

50 back raises on GHR
300 body weight lunges

High bar squat
295x1x3
225x4x4

No issues with back, things are feeling pretty good but I didnā€™t want to test my luck

Bent over row, no straps
135x15x6