Attempts at Strongman

Training Training Logs
1208

Instead of lifting, been sparring or drilling for 2-3 hours a day instead. Probably some lifting later today and an hour off of sparring.

1209

Lots more sparring and drilling. Might have a match in December.

11/6

Back squat, mid bar position, beltless
Up to 365 for 6 singles
Switch to 5 count eccentric, 5 count pause
275x3x5

Dips SS/w pull ups
+50x6/+50x3 for 10 rounds
+50x29/+50x17

1210

11/13

SSB front squat, beltless
Up to 315 for 5 singles
225x6x3

Box jumps, wearing 50 lb vest
36"x2x8

90Ā° back raise, wearing 50 lb vest
12x5

1211

11/15

10 rounds sparring without food, lifted right after. Not a lot of fuel to lift, cut things short when I started to black out a bit.

Pull ups
Bwx5x2
+25x3
+50x3
+70x3
+90x3
+100x3x3
Switch to chin ups
+45x6x4

Rows on 45Ā° back extension
60 lb kettle bells, alternating hands for the row, 10 per side x 5

Barbell row, straps
225x12x4 little sloppy

1 Like
1212

11/18

Trap bar deadlift, beltless
Up to 500x3
450x3x3
Add straps
450x3x6

Box jump with 50 lb vest
36"x2x,8

100 lunges with vest

1213

11/20

20 pull aparts between each set

Paused barbell bench, slight decline (35 bumper under bench)
Up to 275x3x10
Took until set 7 to feel good, found the groove after that and the presses got easier from there on. Went from an 8ish RPE to a 6-7
295x3x2
Both triceps and left anterior delt were feeling very fatigued, so called it there. Nice to have a bench variation that doesnā€™t bother my shoulders or elbows. Only discomfort is a knot deep in my right trap, but itā€™s nothing major.

Barbell row
Back was a bit fatigued from TBDL Monday, so didnā€™t push it
135x20x2
155x20
175x15x4
My grip is weak

5 rounds of tricep pushdowns, lateral raises, and curls

1214

11/22

Sumo deadlift
315x8x8

45Ā° back raise KB row
60ā€™sx10 per arm x 5

1215

11/25

Tricep pushdown
A bunch x

Face pulls
A bunch x 5

Cable rotations
A bunch x 5

Kneeling cable abs
A bunch x 5

Barbell bench, 3 count pause, slight decline
Up to 315 for 15 singles, all fast which made me happy
225x12 shorter pause
155x25

1216

11/27

SSB front squat
265x6x6

45Ā°back raise
50 lb vest x 20 x 2
50 lb vest, 60 lb KB x 15 x 2

10 minute plank, alternating from middle to sides and back based on fatigue.

1217

12/2

Bought a loadable mace. Currently weighs 25 lbs.

Mace 360ā€™s
10 each side x 2

Mace 360ā€™s SS/w pull ups
5 each side/bw x 5
5 each side/+25 x 6
5 each side/+25 x 6
10 each side/+50 x 6
10 each side/+50 x 6
10 each side/+50 x 6
10 each side/+50 x 10

KB row
60 x 40 x 3

1 Like
1218

I have one out these at my gym and want to use c it, but have no idea what do do with it lol

1219

Other than hitting it on a tire, hereā€™s a list I found and I have liked a few of these.

If the link is pulled, just Google mace exercises and look at the top 3 results.

I also like trying to swing it like a baseball bat, control the follow through, bring it back over my head, back to above the shoulder and swing again. For me, itā€™s stupidly difficult with just a 25 lb mace.

1 Like
1220

12/4

5 mace swings per side between each set

TBDL, beltless, more vertical torso
Up to 490x3x10

90Ā° back raise
50 lb vest x 8 x 4

1221

Thanks man! Didnā€™t mess with it today, but Iā€™ll be trying v out that tool soon enough

1222

12/9

Barbell bench, slight decline, EMOM
8 KB rows per arm with 60 lbs between each set
Barx10
135x4
185x4
205x4x15

BTN press
3 chin ups with a 10 count pause between each set
60x15x4

1223

12/11

SSB squat
325x3x6
Add box
245x15x4

45Ā° Back raises wearing 50 lb vest
20x5

1224

12/14

Sumo deadlift, shins at rings (narrow for me), beltless
365x2x12, 90 seconds or less rest

Sumo block pull, belt, pulling from 1 45 lb bumper plate
365x6x6

Sandbag Carry
230x250ishā€™

GHR situps
10x10

1225

12/16

Clean grip high pull
10 single leg RDLs between each set
Barx5
115x3x2
185x3x2
235x3x2
265x3x6

Sumo deadlift from floor
415 for 5 singles.
Filmed myself deadlifting for the first time in a long time, wow my posture is bad.

Sumo block pull, really focused on upright torso.
415x2x6
Really weak feeling when focusing on posture, also posture still isnā€™t great

90Ā° back raises SS/W GHR situps
10x10 of each with 25 lb KB on chest

1226

12/18

BB bench, paused
245x4x7

Neutral DB press, slight incline, pause at top and bottom
40x25x4

Victory raise
10x10x5

1227

Lots of holiday off time. Been working some upper body mobility and feeling less in pain and/or better in that general area. Lower body needs addressing still.

12/28

Push Press
15 warm up sets, very small weight jumps
185x2x6

High pull SS/W single arm db ohp
5x(225x3/40x8 per arm)

15 3 minute rounds of bag work. Only noting due to the shoulder fatigue I was feeling.