Press Day
Axle Press
145x5
165x5
190x8
145x3x8
Superset with
Chins
1x5 @ BW
1x5 @ BW+10
1x8 @ BW+55
3x8 @ BW
Incline Press
175x3x8
Giant set with
Dumbbell Rows
3x10
Reverse flies
3x12
BW dips
1x30
1x25
1x20
Shrugs
3x15
Super Set with
Neck work
3x15
Note: A little hungover from my birthday celebration last night so felt terrible but got my work in. They guy who owns the strongman stuff took one of the axles home so I only had one I have never used before. Don’t know the weight but it felt heavier than 25lbs so I went with 35lb for my calcs.
1 Like
Deadlift Day
Deadlift
375x3
430x3
485x2x3
485x6
375x12
Tire fips
5x5 @ 550lbs
Reverse Hypers
3x10
Weight Abs
3x10
Glute Ham Raises
3x5
1 Like
Bench Day
Bench
225x3
265x3
285x2x3
285x7
225x12
Super Set with
DB Rows 90lbs
6x10
Close Grip Bench
205x3x8
Superset with
DB Row 90lbs
3x10
Giant set assistance work:
DB Bench 65lbs
3x15
Rear delts dbs
3x15
Hammer curls 35lbs
3x15
1 Like
Squats yesterday
Jumps
3x5
SSB Squats
265x3
305x3
345x2x3
345x6
265x12
Good Mornings
150x8
175x8
225x6
Bulgarian Split Squats
3x10
Super sets with:
Ab Wheel
3x12
Power cleans
155x5x5
Just stumbled across your log and skimmed through it. I dig your training style, some solid work being put in here.
@mr.v3lv3t thanks man! Appreciate it.
Strongman Saturday
Log Clean and press away
155x3
175x3
200x2x3
200x7
Yoke to Farmers medley 50’ runs
425/165
490/190
550/215
Stone over bar 250lb
2x3
1x5
1 Like
Press day
Axle strict press
155x5
175x3
200x2x1
200x4
225x5 (push press)
155x11
Super set with
Chins
Bwx5
Bw+25x3
Bw+80x2x1
Bw+80x3
Bwx8
Axle incline press
160x5
185x5
205x5
Superset with
Chins
Bwx3x8
Dips @ bw+25
3x15
Super set with
Band pull aparts
3x33
Axle curls
1x80
Conditioning:
Prowlers 40yard runs
90lbx2
180lbx2
270lbx2
Deadlift Day
Deadlift
405x5
455x3
515x3
405x8
Superset with
Hanging Leg Raises
5x10
SLDL
295x1x5
335x1x5
385x1x5
Bent Over Rows
245x3x5
Tire flips
600x4x5
Bench Day
Warm ups with
Bench
Band pull aparts
Throws
Bench
235x5
265x3
300x5
245x5x10
Super Set with
DB Rows 90lbs
8x10
DB Bench 70s
3x12
Superset with
Bent over flys
3x12
Notes: I think I am going to stick to 5x10 FSL for a while. I am backing off the weights after this cycle and I am too stubborn to eat less food at this point so I am just going to work more. Felt okay on the shoulders though I may switch to inclines here in the future.
1 Like
Squat Day
SSB Squats
285x5
325x3
360x1
380x1
400x1
360x4
285x5x5
Supersets with:
Hanging ab wheel
10x10
Good Mornings 135lbs
3x10
Superset with:
Split Squat
3x10
Was going to do conditioning but this lady took all of the conditioning equipment and it was too cold to bother asking. Sounds strange, but that is what happened.
Event Day
Log clean and press
165x5
190x3
215x1
225x1
235x1
Yoke to Farmers 50’
450/180
520/205
580/230
Stone over bar
215x5
250x3
330x1 (All time pr here)
1 Like
Press Day
Throws
3x5
Press
140x3
160x3
180x8
Super Set with
Chins
BWx3
BW+20x3
BW+45x8
Press
140x5x10
Super set with
BW Chins
4x10
Dips
3x15
Super set with
Facepulls
3x15
Axle bar curls
1x50
My training cycle ended and I was thinking about what I would do for the next one. I was going to eat less food and try to cut down on the fat a bit, but it ain’t going well and I think I am just going to eat the same and work with a little more volume. See if I recover okay or not.
Plan is
Cycle 1-2
Jumps/throws 15
5/3/1 PR, 5x10 FSL
Assistance 50 reps each movement
Cycle 3
Jumpts/Throws 15
5/3/1 Jokers, 5x5 FSL
Assistance 100 reps each movement
Movements:
Axle Press
SSB Squats
Deadlifts (Deadlift Bar)
Bench
Assistance:
Upper body - Chins on OHP day/Rows on Bench Day, Dips, Band pull aparts,Bicep Curls
Lower Body - GHR, Reverse Hypers, Abs
3 days of conditioning: Prowler work on lower body days, Strongman work on Saturdays
2 Likes
Deadlift Day
Kettlebell Swings
3x30
Elevated Deadlift
375x3
430x3
485x6
375x3x8
Super set:
Abs
6x10
Giant Set:
GHR
3x6
Reverse Hyper
3x12
Split Squat
3x10
Sandbag runs 100’ with 150lbs
5 sets
1 Like
Bench Day
Bench
210x3
240x3
270x9
210x5x10
Super set with
Bent Over flys 35lb (with warmups)
3x15
Dumbbell Rows 90lb
8x10
Incline DB bench
3x15
superset with:
Hammer curls
3x15
1 Like
Squat Day
Jumps
3x5
SSB Squat
245x3
280x3
315x8
245x3x8
Super set with:
Abs
6x10
Power Cleans 155lbs
3x5
Super set with:
Good Mornings
3x10
100’ sandbag runs with 150lbs
5 sets
1 Like
Events Day
Log Clean and press
150x3
170x3
190x9
150x13
Superset with:
Band Pull Aparts
4x25
Yoke to Farmer Medley 50’
435/170
485/195
560/220
Stone Over Bar
250lb2x3
250lbx4
1 Like
Press and squat
Axle strict press
125x5
145x5
165x10
125x18
Superset with:
Throws
3x5
Chins
4x10 @ BW
1x8 @ BW+35
Front Squat
190x5
220x5
250x7
190x14
Super set:
Jumps
3x3
Abs
5x10
Giant set:
Back raises
3x15
Dips
2x25
1x20
Rear delt
3x15
Conditioning
100’ prowler run
2@90lbs
6@180lbs
1 Like
Deadlift day
Kettlebell swings
3x10
/
Med ball throws
3x5
Deadlift
335x5
390x5
442x8
335x16
Super Set with
Ab rollouts
5x10
Axle Push Press
145x5
165x5
190x9
145x16
Chins
5x10
Weighted Dips
5x10
Power cleans
145x5x5
Facepulls 5x25
Bench Day
Bent over flies
3x15
Bench
195x5
225x5
255x9
225x5x5
Rows
195x5
225x5
255x8
DB Rows
5x10
DB incline press
3x15
Curls
3x15
Bike 15 minutes