I meant to do this with my pictures but on Aug 1st I did a bf test and 7 site caliper has me at 22.635% with 216 lb and 167 lb lean mass. I previously stated I want to get down to 205 but really I am more concerned with body composition and am hoping I can kind of slowly recomp from this point. Shooting for losing just a few more percent to get sub 20% then just focus down strength and mass hard for a while. My wife likes me beefier and strength/mass > lean to me right now.
6 August 2021
Close grip bench 185 x 4 sets of 5
Bicep curls 65 lb 4 sets lost track of reps
Bottom muscle snatches 45 lb 3 sets of 5
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Havenāt seen this exercise before, what exactly is it?
Name I made up for an exercise I saw an Olympic weightlifter do that works traps and shoulders for me. You sit in the bottom position of a snatch grip deadlift and muscle the weight up with almost a front raise all the way to overhead. I feel like I get a pretty good trap pump from it but never really connected with shrugs though I might add them back in one day.
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This is it. Now I could just be a ridiculous person and this does nothing though lol.
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I have definite done something similar before, though I did it standing. Super slow no momentum snatch, always murdered my upper back. Not sure how squatting would change it, but definitely seems like a unique way to train the traps and rear delts
I think it is just as effective standing most likely but I like the squat aspect to practice my bottom overhead mobility because I suck at it and would like to work overhead squats and snatches back in at some point.
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7 August 2021
My schedule has been messed up for the last week with injury and trying to wait for my wife to workout. Going to be hopefully going back to mornings Monday but have been neglecting conditioning so I did some today.
9 rounds in 15 min
30 lb slam ball slams x 10
50 lb kb swings x 10
I loved this very little technique so I could push through but it took longer than expected to get the work done. Putting this into rotation for sure. Also posterior chain was smoked from sldl a couple of days ago so Iām feeling it lol.
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Really hoping to buff up in the next 8 weeks while still cutting some fat so just posting for comparison. I know I have a long way to go in the back and arm department lol.
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Looks like you got more tricep than bicep, which IMO is a good thing as it makes up most of the arm 
My triceps refuse to grow.
Back lookin good though, then lower traps lookin thikk
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Lol thanks. And yeah I will absolutely not complain about my Triceps. Iām pretty much all chest and Triceps 
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2015
Lol oh when you started lifting. At first I was like wait what haha.
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Hey guys. I am wanting to do a strongman competition in January or Feburary that is close to me but not really wanting to embarrass myself since my press and deadlift are terrible right now. Not sure if it is worth going for it or if I should wait till I am much stronger. Since I am just getting back I am hoping by then there will be some pretty good gains to be seen. What are your opinions?
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Sign up immediately. You will never get stronger than you will when training for a competition. Comp experience is invaluable as well. There are no downsides here.
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Thanks for the advice. That is good to hear. I have been wanting to do one for a one time. The other thing is lack of exposure to implements. There are not really any close strongman gyms to me. Any advice there?
Showing up strong goes a long way. If you canāt make equipment or come up with work arounds, youāll have a chance to play with them during warm ups if nothing else.
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Alright thanks man. The truck pull is the big thing I am worried about. I have a sled but I presume that it wouldnāt be nearly heavy enough.
The skillset is close enough, and since a sled doesnāt have wheels itās a little trickier. You should be pretty good with that. I ended up pushing my minivan up an incline as wellā¦but you need a driver for that, haha.
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I didnāt wait and I donāt regret it at all. Got the ball rolling and got to meet a lot of cool people from competing a bunch. Strength is important yeah, but experience matters a lot too. So just put yourself out there. Plus its a lot of fun
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