4.7.10
Back Squats
135 x 5/225 x 5/315 x 5
405 x 12 PR
A1 RDL 225 x 5/275 x 5/315 x 5/365 x 5
A2 Dumbbell Snatch 65 x 6 LR/6 LR/6 LR/6 LR
A3 Core Movement x 30/30/30/30
Today was a pretty good lower body day. The 405 x 12 was technically a PR on the squats, but I wasnt fully in it today and know that I could have gotten 15 or more on a better day. Really liked the giant set, will do more of those.
dude your a bloody machine. Im trying to catch up, probably take me a year to deadlift 220kgs!! & 184kgs on the squat. Good shit, i will be watching.
[quote]ginger_spartan wrote:
dude your a bloody machine. Im trying to catch up, probably take me a year to deadlift 220kgs!! & 184kgs on the squat. Good shit, i will be watching. [/quote]
Haha, thank you. Just keep hitting it hard and you’ll reach any goals you set brother.
4.8.10
Turkish Get Ups x 1 LR (45 lb DB)
Burpees x 10
8 rounds in 10 minutes
Just some quick, effective circuit training work to burn a little fat and build endurance.
4.9.10
Narrow Grip Bench Press (5/3/1)
Warmup
Ramp Sets
210 x 3/240 x 3
270 x 10 (PR)
Giant Set
A1) Standing Strict Press 135 x 5/145 x 5/165 x 5/175 x 5/185 x 5
A2) Bent Row 185 x 6/225 x 6/225 x 6/225 x 6/225 x 6
A3) Sprinter Sit-Ups 5 sets of 10 LR
Dips/Neutral Chins (BW only on chins)
5/5
25 lb x 5/20
45 lb x 10/20
70 lb x 10/20
90 lb x 9/10
Really really happy with todayâ??s workout. 270 x 10 was an all time PR in the close or narrow grip bench press, and is only 5 pounds away from tying my best with a normal grip (275 x 10). My strength is skyrocketing on the horizontal presses because of the near 5 month layoff I had. The giant set and the dip/chin set were both strong as well. Bodyweight is around 210 and I am very lean right now, probably the leanest I have ever been at this bodyweight.
I enjoy your log. I think you’re doing some really good work and you’re consistent. These two keys will pay huge dividends later on. Anyway, definitely good job and I wish you continued success.
SL
[quote]Saint Luke wrote:
I enjoy your log. I think you’re doing some really good work and you’re consistent. These two keys will pay huge dividends later on. Anyway, definitely good job and I wish you continued success.
SL[/quote]
Thanks a lot man!
4.11.10
Events (Deload ish)
Slick Farmers Walks
190 x 100 feet
230 x 100 feet
Yoke
Worked up to 600 x barn length (dont know distance)
Viking Press
230 x 5, 5, 5
Prowler Sprints
70 x 150 feet
140 x 150 feet
210 x 150 feet, 150 feet
Didnt go as heavy as normal on my sets. Took it really easy on the farmers because my forearm is in a lot of pain. The yoke felt really easy. The Viking press was great for the first time doing it. If pushed, I probably would have been able to get 230 for 10-12 which is great, since the weight I will be doing in the competition will be 210. Prowler is always fun, and it felt much easier this time since I had different sneakers on.
615 deadlift. Damn man this is inspiring stuff. Fuck’s sake though.
Runs back to the kitchen
[quote]Bambi wrote:
615 deadlift. Damn man this is inspiring stuff. Fuck’s sake though.
Runs back to the kitchen[/quote]
Haha, thanks man!
Keep watching, you’ll see 650 soon.
4.13.10
Narrow Grip Bench Press (5/3/1)
225 x 1/255 x 1
285 x 6 (95 percent)
Bodyweight Dips
20, 30, 20, 12, 12
I moved Fridays workout to today since I have my strongman competition on Saturday, so my triceps were still a little sore today from this past Saturday when I did arms. The 285 x 6 was okay, it fell within the rep range I was shooting for (5 to 10), but did not hit the goal of 7 which I set. I believe that had I done the workout when I was fresh on Friday, I would have gotten 7 or 8 reps, but Iâ??m still happy.
Central Maine Strongman II
I will be competing in the 176-200 pound class.
Events:
Viking Press for reps in 60 seconds
210 lb
Car Squat For Max
Starting weight 425 and increase by 25 lb each rep
Fingal Fingers
12 feet 325 lb, 13 feet 350 lb, 14 feet 375 lb, 60 second time limit
Yoke Walk/Keg Load Medley
Yoke weighs 200 lb. Yoke will be carried 50 feet, then two 100 lb kegs will be loaded onto yoke, then carried 50 more feet, then 2 more 100 lb kegs will be added, then carried 50 more feet.
Mystery Event
A. Conans Wheel for Distance
B. 12 inch log press for reps in 60 seconds
C. Farmer Walk, 100 feet with turn at 50 feet
D. Car Deadlift For Reps in 60 seconds
Atlas Stones
60 inches, 56 inches, 52 inches, 48 inches, 44 inches
215 lb, 235 lb, 250 lb, 280 lb, 315 lb
Thats it. This is my first strongman competition, and I feel like I am prepared. I am excited to see how I will fare after only really about a month of true strongman training (with the implements).
So this weekend I competed in the Central Maine Strongman II, my first strongman competition, after training with the strongman implements and doing events for just a little over a month. I was very happy with my performance, and have a ton of room for improvement. Here are the events and my stats.
I competed in the 176-200 lb class.
Viking Press for reps in 60 seconds, 210 pounds
This event was pretty good. I got 9 reps, which was good for 3rd. I would have liked a few more and thought that I could have at least gotten 10 when I was practicing on it, but nonetheless, I was happy with my performance.
Car Squat for max (starting weight 425)
This was my worst event, and rightfully so, it was very very different than anything I have ever done. I made it to 550 lb and then failed at 625. This was a very hard event and I definitely need to train specifically for it. I came in 4th in this event.
Yoke Walk and Keg Load Medley
For this one, the yoke started at 250 pounds, we walked 50 feet, then loaded 2 75 pound kegs, walked 50 more feet, then loaded 2 more 75 pound kegs for a final weight of 550 pounds, then we walked back 50 feet. With this event, I did pretty well in. I made it all the way with 550 without dropping it and came in 2nd. I was very happy with this one.
Farmers Walk (220 pounds in each hand)
I did very well in this event, and the weight was very light for each hand. I believe I came in 2nd in this event and was happy with my performance.
Fingal Fingers
We were to flip 3 fingers, the first being 12 feet and 325 lbs, the second being 13 feet and 350 lbs, and the third being 14 feet and 375 lbs. I flipped the 1st and 2nd with ease, and got to a sticking point on the 3rd and nearly had it, but dropped it. Nonetheless, I was very happy with this event.
Atlas Stones (60 inches, 56 inches, 52 inches, 48 inches, 44 inches)
The stones were loaded in this order 215 lb, 230 lb, 250 lb, 280 lb, and 315 lb. I loaded the 215, 230, 250, and 280 successfully, but once I got to the 315, it was so smooth since no one had gotten to it and I didnt have time to tacky up so I didn’t really attempt it. I was extremely happy with my performance, especially since I had not even been able to load the 280 stone in training on its own.
Overall, I came in 2nd, and I was very happy with my first show. I am definitely going to compete more and just need to focus on getting stronger now. I’ll post some videos in a bit when I get them up.
Congratulations on the competition, great job!
[quote]Saint Luke wrote:
Congratulations on the competition, great job![/quote]
Thanks man!
4.19.10
Supplemental Meathead Arm Day (20-25 minute workout)
A1) Dumbbell Alternating Curls: 45 x 12 LR, 55 x 6 LR, 55 x 9 LR
A2) Triceps Straight Bar Pushdown: 9 x 12, 14 x 6, 12 x 9
A3) Barbell Reverse Curls: 55 x 12, 75 x 6, 9
B1) Hammer Preacher Curls 1-Arm: 32 x 9, 10
B2) Supinated 1-Arm Triceps Pushdown: 3 x 9, 3 x 20
Just some light, quick arm training, for the pump and to strengthen those tendons. Will be back to normal workouts tomorrow hopefully.
4.20.10
Axle Clean and Press (clean once, and press)
95 x 5, 145 x 5, 165 x 5, 185 x 5
215 x 9
Weighted Chins (Double Overhand Grip)
45 x 10, 10
Weighted Dips
45 x 10
70 x 10, 10, 10
The 215 x 9 on the Axle presses felt really strong, especially considering my shoulder feels like absolute crap after having a fingal finger fall on it during the competition haha. My personal best at 210 on the regular barbell was only 7, so 9 with the axle was awesome. Rest was minimal with the bodyweight exercises, good overall workout.
4.21.10
Leg Press
7 plates each side x 20, 20, 20 (30-45 seconds rest between each)
RDL (no belt, straps)
225 x 10, 315 x 10, 405 x 10
Leg Extensions (30 seconds between sets)
210 x 20, 20
Had planned on doing a much different workout, with front squats being the main exercise and going for 10-12 at 295, but when I was warming up, it was just killing my shoulder which still hurts from the fingal finger falling on it. I hit it with some higher rep training which sucks.
4.23.10
Insert: 40 burpee pull-ups as fast as possible
Narrow Grip Bench 5/3/1 (wave 2, week 1) (Percentage max 315)
65 % 205 x 5
75 % 235 x 5
85 % 270 x 5 (best is 10, went very easy because of shoulder, just wanted to get work in)
A1) Weighted Dips: 45 x 8, 70 x 8, 90 x 8, 115 x 8
A2) Bentover Barbell Rows: 185 x 10, 225 x 10, 245 x 10, 245 x 10
A3) Hanging Knees-Elbows: 8, 8, 8, 8
Extract: 40 burpee-pull-ups as fast as possible
After examining Alphas log, I am going to start performing inserts/extracts as he does because I love the idea and they fit perfectly with what I want to achieve. I went very easy with the narrow grip bench press because my shoulder was giving me trouble, and I didnt want to go even close to failure. The 5 reps were easy, probably could have tied or beaten my best.
4.24.10
A1) E-Z Bar Curls 115 x 10, 135 x 6
A2) Barbell Nosebrakers (slow tempo) 95 x 10, 115 x 10
A3) Zottoman Curls 30 x 10, 35 x 6
Superset
Concentration Curl Machine/Bench Dips (BW)
90 x 10, Bw x 20, 90 x 10, Bw x 20
90 x 10, Bw x 20, 90 x 10, Bw x 20
Just a supplemental arm workout. Some may say Im overtraining them, Im okay with that.