Bench: Barx8, 95x8, 115x8, 135x5, 155x5, 185x5, 205x5 (PR)
Dips: BWx8, 15x2x8, 24x8
Rolling Ext: 25x11, 30x9,9,8
Alt DB press: 20x12,12,12
DB Bench Row (laying on 45deg bench with face toward ground): 60x10,10,9
Hammer curl: 25x15,12,10
Lat raise: 20x8, 15x12,12
Notes:
I started “Project Hail Mary” it’s a pretty fun book
Swiss bar Bench: 145x9x3
BB row: 155x8, 175x8,8,10
Skullcrusher: 60x12,12,12
DB curl: 25x15,12,12
Band push ups: Set resistance band up across rack and do push ups on it (did it through workout. Probably around 50 reps)
FP: 15x4x15
Rear delt fly: 20x12,13,12
Notes:
@QuadQueen I just finished it today and it was amazing! I had to take a break from my other series I’m reading and it was perfect!
Trap bar (low handle): work up to 455x1
TB RDL: 225x6,6,7,5
Slant Board Goblet squat: 60x15, 70x14,12
GHD: 18,20,16
RH: 180x3x15
HLR: BWx3x15
Notes:
This isn’t something I’ve talked about on here but I’ve been getting to the bottom of why I’m getting burnt out on strongman (the sport not the lifts). Like last November I had to have a man break up with the dude I was training with because all he wanted to do was get fucked up and lift (he was on a lot of PEDS and other drugs with past trauma that was never worked through. He was kind of a ticking time bomb). On top of that, he was a huge piece of shit, like objectively a piece of shit. In April, he was involved in a hit and run that left my sisters best friends niece dead (they didn’t know each other). He hit her on a dark road, left, then came back and left again without calling the police or anything. On top of leaving the gym I met him at because the owner of that gym at one point filmed adult content in the gym and is a very weird guy, I realized I did not like that gym for a lot of reasons. I went back to that gym to train events because they are the only gym with kegs in my city, one of the owners friends told me the dude involved in the hit and run was banned and they wanted more people like me around. Last night I realized, the dude who was in the hit and run had a previous history of getting in fights at that gym and creeping out women in that gym, it fucking took him hitting someone and leaving them for dead for that gym to ban him. Keep in mind that gym is one of the largest promoters in my state and has the selling point of being a community and a “tribe” but it was the hit and run not the countless other issues that got that dude ban but the literal negligent murder. A real pillar of the community that gym and owner are it seems.
To the above, I just cannot separate the shitty people from the sport because, like usual, the shitty people are the bigger influences in the sport
Funny enough, I watched “Magazine Dreams” the other day and it was what got me thinking about all that. It was a super uncomfortable movie
ME Lower:
Front squat: 135x5, 155x3, 185x3, 205x3, 235x3, 255x2
Some sled work
Note: This was Monday right after rugby Saturday. I felt like shit and moved like shit
ME Upper:
CGBP: Work up to 210x3 (PR)
DB floor Press: 50x12,12,13,11
Upright Row: 50x12,13,12
Orange Band push up: 9,10,9,9
DB skull crusher: 20: 15,12,9
Cable Lat Raise: 10x15,12,10
Band push down: Red: 46, Orange: 21, 17
DE Lower
70 mins
Box Squat: 225x8x2
Sumo DL: 305x4x2
Belt squat: 115x12, 140x13, 165x13,12
KB Swing: 70x19,15,15
Russian twist: 10lbx3x15 (each side
RH: 185x3x15
Banded Belt squat march: 5x1min
Switched to brian alsruhe’s conjugate template. Been wanting to try it and I just finished my 3 week wave so perfect time
Dragging ass today. 3 nights of terrible sleep bc I was over at my moms cooking and house sitting. I smoked 2 pork butts, 3 whole chickens, and 5lbs of chicken thighs
optional conditioning: 10-1 inverted rows with 1-10 pike push ups
along with some jumps
Circuit 1: (30 min max)
Deficit DL: 135x3, 225x3, 275x3, 315x3, 345x3, 375x3 (I think I had more in the tank watching the video)
KB Snatch: 15x2, 20x1, 35x3
1 min plank
Assistance:
Deficit DL: 295x3x8 (skipped planks. heat was getting me)
Accessories:
3 rounds with 225
:20 sumo DL
:10 rest
:20 stiff leg DL
:10 rest
cut it short. Missed 2 rounds of this along with some DB rows
Zercher squat: 7 rounds to get up to 255x3
Farmers march: 105x3, 155x4
3 vertical jump
Notes:
Fatigued is high bc Monday I moved 2 yards of dirt with a wheel wheelbarrow and a shovel. Today, I did pavers without a wheelbarrow. But now thats over so back to full leg workouts
Later today:
Sled push 4x40yrds with 90lbs. 1 min rest. Done at a slow walking pace to get full extension and stretching in ankles. Very therapeutic
Notes:
I messed something up in my knee this weekend. Going to be doing prowler work first, step ups, and then main work for a little bit
I had a crazy weekend. My girlfriends best friends fiance owns an alligator tour and is a game warden. We got to spend the weekend with them and it was a ton of fun
Going to do prowler this afternoon. A little frustrated so I needed to get out of the gym. I might look around and see if there’s anything overall light I might like to do. I’m not opposed to this because my shoulder and left knee have been fucking killing my the past 2 months
Moving forward, I think I’m going to use the BA giant set template but maybe not with the lifts he always prescribed. My shoulder felt way better and I was getting strong doing my conjugate template last summer so I will work on moving back to that with giant sets. For right now, keeping up BA Conjugate and making changes day of if knee is still acting up. For example, I need more stuff like Cossack squats regularly then what westside and this template does
I did get Jamie Lewis’s new book because I will never not support him. Some of the templates look really fun in there so I might mirror that with my conjugate stuff
