Ha Looking back in the log, I realize this is guy is now my training partner and good friend crazy how that works.
Anyways
Prep for SE open:
I’m thinking I’m going to do something like ME and DE upper but change it up for lower. Do something like the Imperial March DL, Bulgarians, RH and core for a barbell day and then just have the second lower body day be box squats, speed deadlifts, and event work because it’s so close. Imperial march worked well for the last time I used it and no way I’ll get stronger. It’ll let me train heavy with short rests so I’ll be conditioned and ready for reps while not being able to do it rn.
I’ll also have longer and bigger workouts while I can but cut it down once school goes into fall semester
Imperial March DL: 345x30x1 in 30 minutes
Yoke Runs: 300x100’, 2x400x100’ (20 secs with 50’ repick)
Belt squat: 2psx3x5 (this was shit)
RH: 2ppsx12,2x10
Notes:
Yoke is coming along. Second run was smoother than first for sure
@T3hPwnisher using imperial march again! Last time I got up to 355 for 2 singles and stop but pulled 440 in comp. 345 was a great start and I beat last time of 335x24x1 so it’s looking good
Need to find something for quads that’s not a barbell. IDK what yet
I do have a coach trying to get me to be one of his clients so that’s something
I did figure out my yoke felt like shit because of how tight my hip flexors were. Couch stretch cleared this up
Oh man, I have so many ideas. Bulgarian split squats, somersault squats, Super Squat Hip Belt Squats (attach dumbbells or cable), reverse lunges, walking lunges, kickstand squats, Sissy squats. I’m not just pulling stuff out of my keister here either, I personally use all of these! I think they’re all awesome alternatives to the barbell that can build some nice wheels, you just need to put the same level of intensity into them. Single leg work is also awesome for overcoming imbalances
LOL Thats why I tagged you. I don’t like to recommend anything I haven’t tried. I was thinking who do I know who uses a wide range of movements to build muscle successfully, and boom you were top of that list.
@freshyfresh There has to be something on that list you like. Dave should be able to give you a training approach and rep range that will work wonders on your wheels.
Awesome list! My main work for quads is going to basically be a front squat (mainly for the way it helps with log and deadlift) ladder on Saturdays before more event work. I just finished watching an MST Systems yoke video and as much as it pains me to say it, I’ll just do Bulgarians bc of the stability for yoke and what not. So Wednesday’s will be deadlift work, yoke work, BSS, GHD, ab, Reverse hyper and Saturdays will be Front squat ladder, sandbag farmers run, sandbag throws, and volume deads or speed deads (haven’t decided yet).
Bulgarians are weird for me. When I was doing them for 3x8 with dumbbells, my quads were be hammered for days but the John Meadows Split Squat drop set never made me sore!
I appreciate the list and will 100% keep consulting it if I need a change of pace! The summersault squats look interesting!
Do your 3x8 and finish with the drop set of death (including holds) after your last set, do 2 drops. That’s the conclusion I come to reading this! Assuming your nutrition and recovery is in a good place! And the somersault squats are great. I think they thrive in a high rep range, just cranking out as many reps as possible. They’re basically a leg extension alternative, but I like them even better.
I think they should be. Nutrition is going to just get cleaned up as of now (less cheat meals) but stress management and sleep are on point. Nutrition will probably become bigger in a few more weeks but that hardest nut to crack is making weight from 190 to 176 in ~7 weeks. I think if I clean up from how I’m currently eating, I’ll be around 185 and feeling amazing. Probably just water cut the rest but idk yet
EMOM Log: 125x12x2
Paused CGBP: 195x6x1
KB 1 clean and 2 press: 40x3x6
KB Curl: 26x3x8
Standing Rolling Tricep Extensions: 25x3x8, 1x12
HLR: 3x8 (straight legs)
Seated DB cleans: 8x3x20
Notes:
I think paused close grip bench drives up my log. I noticed that last comp prep with running Juggeryoke
Speaking of which, @T3hPwnisher thanks again for that bundle. It seems to be great for getting my top end strength ready for a show. I would run Juggeryoke in it’s fullness this prep but I need direct deadlift work and more event work. I’m stealing lots of the upper body movement stuff from it and doing my own thing for lower. I don’t think I can fit it all in but if you have any ideas on how to combine the upper body stuff with events and deadlift, I’m all ears! (NVM I’m dumb and realize how I could incorporate it all!)
I have some hip flexor tightness on my left leg. HLR’s was to address it so I made sure to have straight legs and load into it
I went to strict press after pause bench and 135 was a grind. I was doing that for a top set of 8 a week ago so either the log or pause bench hammered the shit out of my triceps.
Holy crap I just used Chatgpt for the first time to make a training plan with strongman events incorporated and it worked really well! Something fun to note in general
Front squat: 265x2, 225x4, 205x6, 185x6, 155x10
Sandbag throws: 6 rounds over 15’ with 25, 30, 35
30 minutes attempting to press 175lb sandbag over head
lots of pics with 265lb SB (it was heavy asf)
Sunday:
Got my atlas stone from a BJJ guy. Nice little 175lber to train at home with. Pretty proud of this shouldering because it was the second time I had touched the stone (first was to put it in my truck) so it was slick and dusty. Also I was not warm
I’m going to try the apex predator diet. Starting at the “Not so fat not so skinny” part of it. Sorry to keep tagging you @T3hPwnisher but I figured you’d find that interesting lol.
Don’t be sorry at all dude! I’m more sorry that I’m so bad about commenting in here. I’m excited for you: that way of eating is fantastic! Be sure you’re using a blended protein shake. Lotta dudes wanna go with just whey, and since it’s so fast digesting, you’ll be STARVING if you try that approach. Metabolic Drive is awesome for just that reason. And I know you’re solid when it comes to the bone in meat meals, haha.
Good thing I still have a stockpile from @simo74 !
Ha! I think my main concern is finding cheap enough bone in meats but I know I can find stuff like pork shoulder fairly cheap
For the record, I did just settle on running Juggeryoke 5-6 days (after this week) with an events day for the optional day. I was thinking this morning that Jamie Lewis’s shit just works lol
Front squats: 235x10x3 (5 rounds-1 min rest, 5 rounds- 2 min rest)
Incline Bench: 165x3x5
Pause Bench: 200x6x1
Backdown: 135:10,10 (tempo used)
Notes:
My upper back was still shot to shit from Monday. I see why the days are structured like this
Doing dips, abs, and delts later (time constraints)
Going to have a carb up tonight. Down to 186 already and I know I will get leaner, so 1 carb up and 1 rampage is going to be what it is for now
Got some wings, bone in chicken thighs, and pork shoulder to cook for evening meals
@T3hPwnisher I did my evening walk shirtless Monday. Honestly, I was self conscious but with how amazing the sun feels, I haven’t walked in one since Monday lol
Nice work! I’m starting a new program on Saturday and I originally was going to run a high intensity Meadows program again but am leaning towards Juggeryoke . . just for something different than what I’ve been doing
