DEstrength's Strongmanish Training

Training Logs
1

Hey, everyone, I had a bit of a lay off after hitting some mediocre PR’s on the cube program. I had beat my best peaked deadlift by 10 pounds (I hit a very ugly and very very peaked 425 last April) and barely missed a 25 pound PR, my squat is hovering around 405+ without a belt (never tested, but that is what my doubles/triples without a belt are telling me and my DE work feels fast and light as fuck going off of 405), and I have no idea where my bench is at, I am going off of 315 for DE cycles since I do better with heavier DE cycles than recommended, and I’ll lower the projected weight if the second/last week of my DE bench cycles seem slow.

I finished the first week to my meet prep training (5 weeks accumulation, 3 weeks intensification, 1 week deload, repeat intensification/deload again then have meet week).

Latest workout was

3/4/15

Max effort floor press
45X5
135X5
185X5
205X5
225X5
235X5
245X5 PR

DB bench constant tension
60’sX10 1 minute rest
60’sX8
60’sX6
60’sX4

DB flies
35’sX10
35’sX8
35’sX7

fat grip pull ups
bwX12 1 and a half minutes of rest
bwX8
bwX5

then I have 25 minutes on upper body days planned for just aesthetic/balance stuff to keep me happy. The time will be dropped to 20 once the accumulation cycle is done, and 15 on my last round of intensification.

one arm db shrugs
45X60 per side

Off set DB curls
30’sX20 45 second rest
30’sX12
30’sX8

Tricep band push downs
Three sets with a light and mini per side, did a fuck ton of drop sets/rest pause and that shit on last set

I’ll be trying to get my pathetically small pecs bigger this accumulation cycle while getting my yoke bigger and keeping my arms and shoulders at the very minimum as strong and big as they are if not more so.

2

http://imgur.com/6ckS4wu

Here is what I look like after softening up from a partial layoff/maintenance training. I look like crap in the picture, but I might as well show what I look like.

3

Didn’t log a couple days, but:

ME Squat/deadlift day
Conv deadlift
135X5
225X5
275X5
315X5
365X5 added belt
380X5 PR, had a rep left in me

GHR’s
bwX10
bwX7
bwX5

leg press constant tension
3 platesX12
3 platesX13
3plates12

I felt like shit and stopped at this point. I was going to do another workout later that day but I fell asleep.

3/11/15 About to do ME Bench, pulled quad today though. I should be okay at the least for deadlifts/posterior chain exercises tomorrow, might also be able to do box squats but I’m not sure.

4

3/28

ME squat day
1 inch above parallel (15") box squat
135X5
185X5
225X3
275X3
315X3
345X3
365X1
375X1
390X1 default PR, but gigantic weight for any box height for me. This was a huge grind too.

hip thrusts
205X10 1 and a half minutes
225X10
235X10
245X10

dragon flags
bwX6
bwX6
bwX4

fat grip pull ups
honestly forget, just did 3 sets doing pull ups then chin ups

This workout really sucked to do with the spring allergy headaches that plague me this time of the year.

3/30
Pissed off ME benching
Incline bench
45X5
95X5
135X5
185X3
205X3
225X1
235X1
245X1
250X1

constant tension DB bench
65’sX10
65’sX10
65’sX10
65’sX10

tricep extensions
105X10
105X6
105X5

pinwheel curls
50X10 per side
55X8 per side
50X8 per side

tons of band pull aparts with big dropset on the last set.

I am finally feeling strong and healthy so I decided to revive my log. Sleep+pushing supplements (multi, D, glucasomine, and fish oil)+forcing a lot of good food down my throat has helped.

5

4/4/15

AM:
DE bench
165X3 for 8 sets against doubled mini bands

notes: Very fast, had trouble staying tight because my back was incredibly sweaty

DB overhead press
60’sX6
60’sX6
60’sX4

One arm band flies
miniX12 per side, back to back sets
bwX10
bwX8

yates rows
225X6
205X7
185X8

Gonna get about 50 reps each for upper back/traps, biceps, and triceps after I get back from the doctor today.

6

Also, I forgot to mention;

Box jumps 5X3 to medium-high box (there is a low, medium, medium-high and high box at my school’s weightroom)

DE squat
245X2 for 8 sets against 40 pounds of chains, 1 minute of rest

GHR
bwX10
bwX8
bwX7

Leg curls
work up to 130X8
100X15
100X15

random ab shit and throwing like a 10 pound med ball with some guys for about 5-10 minutes.

7

Max effort overhead press day

push press up to 185X2

narrow grip incline press
165X8
165X8
165X7

some type of dips, 45 pounds like 3X8

DB presses with the 60’s

DB front raises

pull down triceps

one arm DB upright rows

Repetition effort deadlift day

355X10 conventional deadlift with belt

SLDL
275X5
275X5
275X5

bent over row
something like
225X12
245X10
245X8
GHR
pull ups
a set of barbell curls
go outside to flip a tire and shit with friends

Event day
farmer walks
315 1 full trip, four half trips
tire flips 3X5
sandbag carries

repetition effort overhead press day
overhead press 165X8 last two reps push pressed

BTN overhead presss
95X15
105X12
115X7

DB bench press
85’sX10
85’sX7
85’sX3

front raises

band push downs 2 sets pronated 2 sets neutral

max effort front squat day
work up to 295X1, missed 310 because of lack of tightness in the hole

barbell step ups
135X10 per side
135X8 per side
135X8 per side

leg extension shit with drop sets and stuff

standing calf machine
4 plates per sideX15
4 plates per side+25X12
4 plates per side+extra plateX8+ 1 plate drop setX5

feet to bar
5X8
5X6
5X5

DE deadlift day
315X3 for 8 sets, switching between conventional and sumo

sumo deadlifts
335X5
355X5
355X5
back extensions
70X12
75X8
75X6

seated rows
180X12
190X10
200X8

barbell curls
45X45

6/14/15
dynamic effort overhead press day
115X3 for 8 sets against minis

floor presses
245X5 2 minutes rest
245X3
245X3

bradford presses
95X11 1 minute rest
95X11
95X6

one arm DB overhead extensions
40X15 per side 1 minute rest
45X10 per side
50X3 per side drop set to 40X3 30X3

front+back raise super set
30’sX12/15 1 minute rest
30’sX10/12
30’sX6/13

6/16/15

Repetition effort front squats
245X10 front squats, was surprised that I was this good at repping front squats, I left a couple reps in the tank

reverse light band front squats
295X3 expected the bands to help relieve the “my abs are bloody getting kicked” feeling by the time it got to the hole, but didn’t and nearly had to bail on the first rep
295X3
295X3

bulgarian split squats
95X10 per side
95X10 per side
95X10 per side

Decided to save calves and abs for today. (6/17/15)

Decided to dump some of my training log entries in here. The first half wasn’t recorded very well for anything but main lifts.

8

6/19/15

Max effort deadlift day

reverse light+mini band beltless deadlifts
set up takes 70 pounds off floor, 40 off at knee level, and 0 off at lockout
135X5
225X3
315X3
405X3
430X1 misloaded the bar and forgot a 25 on one side
455X1
485X1
510X1 15 pound PR weight shot up, but my back rounded too much for me to want to work up to 520.

hip thrusts (350)
165X20
165X16
165X14

bent over rows
265X7
265X5
265X3

bent over rear delt raises
35’sX20
35’sX20
35’sX20

back to back sets of one arm DB curls
35’sX10, 6, 4

Gonna try to do shrugs before I go to sleep tonight.

9

6/22/15

Showed up to my school’s weightroom, and we did some maxes.

Hit a 275X1 bench, surprised that my bench got this weak (probably a combination of being sick, and me going from benching twice a week to my only benching being incline/DB work)
got a 5.5s 40 yard sprint and hit a 205X1 clean and missed a 220 pound clean, and just went for a 405 deadlift since my back was feeling bad and I just wanted to get something down on paper without interfering with my actual training since the coaches are holding the slackers/curl and bench bros accountable by testing everyone’s maxes/giving them programming and making sure they progress.

6/23/15
Max overhead press day
strict overhead press
185X1 easy
195X0 missed it at face level

weighted dips
55X12 PR
55X10
55X6

DB overhead press
60’sX8
60’sX8
60’sX8

tricep rope press downs
70X4 moved to 60X6
50X8
50X8
50X8

DB laterals
20’sX20
20’sX15
20’sX15

seated DB cleans
10’sX10 for 3 sets

peck deck
70X20
70X20
70X10

leg press machine calves
3 plates per sideX20
3 plates per sideX20
3 plates per sideX10 feet straight X10 feet pointing out X8 feet pointing in

I am going to laugh if one of my coaches finds this log somehow.

Anyway, I have some type of stomach bug/similar that has been annoying. It was very bad one day with very bad stomach cramping and ended with me vomiting blood then quieted down, then Sunday the doctor’s office wasn’t open, and my dad somehow couldn’t wake me Monday (I am a heavy sleeper) for my appointment, and I was feeling better so I didn’t get it rescheduled. It is bothering me again, but nowhere near as bad so I am going to try to get to the doctor (I was going to get tests done anyway, I may have caught C-diff from my dad somehow).

10

6/25/15

Repetition effort deadlift day

Jog for 0.5+ miles and stretch

conventional deadlifts
135X5
225X5
315X3 add belt
365X1
385X8 (3 rep pr)

weighted GHR
7.5X5
7.5X5
7.5X5

pull ups
bwX15
bwX10
bwX7

seated rows
180X8
180X8
180X8

one arm DB shrugs
55X40 per side

reverse EZ curlz
95X10
85X10
75X10

Then do line stuff. Looks like I am going to be a guard.

11

6/29/15

Max effort squat day

competition style squat
135X5
185X5
225X3
275X3
315X2
365X1
395X1
415X1

leg press
4ppsX20 no lockout
5ppsX15 no lockout
6ppsX6 drop sets: 5ppsX5 4ppsX5 3ppsX8

close stance goodmornings (350)
185X20
185X15
185X6

leg press calves (straight then outside then inside)
3ppsX12
3ppsX12
3ppsX12

one arm deadlifts
155X3
155X3
155X3
155X3

That’s it so far today, we are doing some strongman games tonight that is broken into individual teams. I’ll have to kick everyone else’s asses.

12

6/26/15

Team conditioning workout on beach, there was lots of jogging/sprinting with very little rest, bodyweight core stuff, and bearwalks. Bearwalks actually seem like they’d be cool to do with a sled once I get the form down with them.

13

6/29/15

Strongman games thing:

We did a team tireflipping event, mile long man carry, and tug of war. My team won the flipping event and man carry and got second place on the tug of war. It was fun, but the man carry was hard very hard.

14

Repetition effort overhead press day

push press
45X5
95X5
135X5
175X6 (PR?) estimated max: 210

incline press
175X8 1 and a half minutes rest
175X8
175X6

couldn’t find the 65’s, so I did 70X1 for DB overhead press and decided not to do anymore

paused dips
45X5
45X5
45X2 form was getting shitty in the bottom and irritating my shoulders

tricep rope push downs
50X25
50X15
50X10
50X10

face pulls
50X20
50X18
50X15
50X15

Feeling good training wise, my shoulders are getting a lot stronger it seems.

15

dynamic deadlift day

cleans
165X3 for 5 sets, 2 minutes rest

rack pulls from the knees
135X5 sumo
225X5 sumo
295X0 decided “screw it, this is a very weak spot for my deadlift, I’ll do it conventional” it felt like it was stapled to the rack
275X5
275X5
275X5

back extension
bwX20 1 minute rest
bwX20
bwX20

wide fat grip pull ups
bwX10 1 and a half minutes
bwX10
bwX7

shrugs
225X15 1 and a half minutes
255X8
255X7

curl 27’s supersetted with bro-couragement
95X7/7/0, “All you bro”
75X7/7/7, “Curls and bench are all that matters”
75X7/4/7, “I am not lifting any of it”

This is more than likely common sense, but I found out today that doing 3X20 on back extensions on your deadlift day in any order but as the last exercise involving the back is going to make everything else torture.

16

Decided to do the PLP challenge because of all of the hype that was around it and because I’ve been neglecting both extra workouts and bodyweight work. I don’t expect anything special from it, I am just hoping it helps out with shoulder stability and health (which both pull ups and push ups should have some positive affects for) and maybe makes me better at pull ups and push ups.

I just finished day two of it, and it is making my joints feel pretty nice by getting blood flowing through there.

17

Hey buddy,

Sorry I didn’t notice you had a log.

Like usual, heaps of volume! Keep it up!

tweet

18

[quote]theBird wrote:
Hey buddy,

Sorry I didn’t notice you had a log.

Like usual, heaps of volume! Keep it up!

tweet[/quote]
Hey, bud, thanks for stopping by. I stopped logging my work here for a little while, I just kind of lifted with one of my basic westside templates for a month just to get back to basic quality training while I let myself recover mentally from months and months of serious focused training.

And of course. I live and breath volume, I still have a lot of muscle I need to put on my frame.

19

Very late night of 7/5/14 or early morning of 7/6/14

Repetition effort squat day
light reverse band front squats
275X10

parallel box squats
295X6
295X6
295X6

single leg hip thrusts
45X10 per side
45X8 per side
45X5 per side

dragon flags with hips off bench
3X5XBW

Doing overhead pressing and stuff with my team is going to really suck, I think I am going to break it up into two sessions.

20

7/6/15

Assistance press day

context: I had no sleep, nor much food or time between it and the squat workout so I cut my main movement of the day and had no expectations on my pressing strength

competition grip bench against 50 pounds of chains
225X8
225X6
225X4

BTN press
95X10
95X10
95X10

dip
60X6
60X6
60X3

three way shoulder (front raise, lateral, and rear delt)
35X10
35X10
35X10

tricep push downs
70X25
70X20
70X10
70X10

I have to show up to conditioning games today, it probably won’t be anything heavy, but I am going to try to restrain myself. I am not sure if it is possible to get Rhabdo by spacing these workouts so close to each other.