[quote]biker wrote:
I just read your incredible log. Ought to call yourself “Farmer Alpha”. [/quote]
HAHAHAHA Thank you very much thats a huge compliment! But i’ve got a ways to go before I’m close to Alpha’s level. And thank you very much for stopping in!
[quote]Seachel_25 wrote:
Man, don’t beat yourself up with the squat. It takes time and training.
Watch, you’ll hit it again soon. But by that point, 600lbs will mean less to you, as you take on a heavier goal. Don’t ever be satisfied, stay hungry.[/quote]
Thanks Seachel! At the time it was big piece of reality pie to chew down, but now I’m even more galvanized to push harder and go for more.As far as being satisfied and staying hungry I can honestly say even if I could squat 3000lbs I’d still want more lol, thats just my peronality.
5/07/15
Thur:Squat
Am workout
Box Jumps-5x3-40 inch box
Box Squats( parallel)-no wraps,no belt
5x5-400lb
ATG Squats-( 60 sec rest between sets)
3x5-250lb
Pm workout
Leg press-5x10-1215lb (add homemade wraps)
5x10-1115lb (add homemade wraps)
Super set-
Leg extensions-5x10-125lb
Hamstring curls-5x5-170lb
05/08/15
Fri: Horizontal press
AM workout
Machine dips-
3x5-520lb
5x5-480lb
“Keg” Carry-6 runs for 100 feet @ 220lb w/ 60 sec rest between runs
Pm workout
Machine dips/BB row Complex?-( Row move to 5x5 machine dips,30 sec rest between sets,Row repeat)
BB row-1x5-310lb
Machine dips-5x5-460lbs
BB row-1x5-310lb
Machine dips-5x5-440lbs
BB row-1x5-310lb
Machine dips-5x5-420lbs
BB row-1x5-310lb
Machine dips-5x5-400lbs
BB row-1x5-310lb
Machine dips-5x5-380lbs
BB row-1x5-310lb
Cable tri pushdowns-5x10-110lb
Cable overhead extensions-5x10-90lb
[quote]FarmerOwen wrote:
5/07/15
Super set-
Leg extensions-5x10-125lb
Hamstring curls-5x5-170lb [/quote]
I just noticed how much this weight is. When I grow up, I wanna be as strong as you.
05/09/15
Sat: Misc.
PM workout
Close grip Floor press-5x5-265lb (dead stop every rep)
Kneeling cable crunches-5x12-170lb
5x12-155lb
Standing cable Oblique crunches-5x5-150lb
Horizontal cable trunk twists-5x5-60lb per side
Finisher: 5 rounds-30 sec work 30 sec rest
Battle ropes
[quote]Seachel_25 wrote:
[quote]FarmerOwen wrote:
5/07/15
Super set-
Leg extensions-5x10-125lb
Hamstring curls-5x5-170lb [/quote]
I just noticed how much this weight is. When I grow up, I wanna be as strong as you.[/quote]
HAHAHAHA thank you! Also you’re well on your way there chica!
05/11/15
Mon: Pull heavy
AM workout
Wheelbarrow Deadlift-
6x3-885lb
Farmer’s Handle Deadlift-3x5-500lb
PM workout
Lat-pull downs-
2x5-235lb
3x5-225lb
5x5-205lb
Bent over rows-
5x5-310
5x5-260lb
One arm rows-5x5-200lb
Snatch grip High Pull- ( 30 sec rest between sets)
10x3-310lb
5x3-260lb drop set to
1x5-210lb
05/12/15
Tue: OHP
Am workout
Push press-
5x5-220lb
DB Push press-4x3-100lb R/L ( No rest between sets, perform 3 reps with right hand then switch to left 3 reps and repeat till 4x3)
3x3-70lb R/L ( same as above)
Pm workout
Incline NG wheelbarrow press
5x5-515lb
5x5- 465lb
Lateral raises-
5x5-65lb
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lb
Snatch grip upright rows-
1x5-210lb
3x5-170lb
3x10-120lb
Cable overhead extensions-5x10-90lb
Face pulls -
5x5-200lb
5/14/15
Thur:Squat
Am workout
Box Jumps-5x3-40 inch box
Box Squats( parallel)-no wraps,no belt
5x5-400lb
ATG Squats-( 30 sec rest between sets)
5x5-250lb
Pm workout
Leg press-5x10-1215lb (add homemade wraps)
5x10-1115lb (add homemade wraps)
Super set-
Leg extensions-5x5-135lb
Hamstring curls-5x5-170lb
05/15/15
Fri: Horizontal press
AM workout
Machine dips-
3x5-530lb
5x5-490lb
“Keg” Carry-6 runs for 100 feet @ 225lb w/ 60 sec rest between runs
Pm workout
Machine dips/BB row Complex?-( Row move to 5x5 machine dips,30 sec rest between sets,Row repeat)
BB row-1x5-340lb
Machine dips-5x5-470lbs
BB row-1x5-340lb
Machine dips-5x5-450lbs
BB row-1x5-340lb
Machine dips-5x5-430lbs
BB row-1x5-340lb
Machine dips-5x5-410lbs
BB row-1x5-340lb
Machine dips-5x5-390lbs
BB row-1x5-340lb drop set-
1x5-310lb
1x5-210lb
Cable tri pushdowns-5x10-110lb
Cable overhead extensions-5x10-90lb
[quote]FarmerOwen wrote:
5/14/15
Thur:Squat
Leg press-5x10-1215lb (add homemade wraps)
5x10-1115lb (add homemade wraps)
[/quote]
Doesn’t that weight make you want to throw up?! My best leg press was 1100 and I did it by 1 and then crawled home.
05/09/15
Sat: Misc.
PM workout
Bear Hugged “keg” carries-5x20ft runs @ 270lb (60 sec rest between runs)
My Saturday work schedule has changed so not enough time for my regular sat. workout, man the heavy keg carries were challenging but
fun and effective.
[quote]Seachel_25 wrote:
[quote]FarmerOwen wrote:
5/14/15
Thur:Squat
Leg press-5x10-1215lb (add homemade wraps)
5x10-1115lb (add homemade wraps)
[/quote]
Doesn’t that weight make you want to throw up?! My best leg press was 1100 and I did it by 1 and then crawled home.[/quote]
HAHAHA sometimes I do but more then that just the sheer abdominal pressure to stay tight makes your entire core feel like its ripping.That’s part of why i like that movement the intense abdominal pressure helps me maintain spinal health. I have a tendency to have some of my mid to lower spinal vertebrae “pop” out of place or at least it feels that way, 'cause when i do the heavy leg presses I feel it pop back into proper alignment not all the time but some times.
05/18/15
Mon: Pull -reps
AM workout
Conv. Deadlift-
3x5-480lb
Stones-5x5-200lb
PM workout
Lat-pull downs-
2x5-235lb
3x5-225lb
5x5-205lb
Bent over rows-
5x5-310
5x5-260lb
One arm rows-5x5-210lb
Snatch grip High Pull- ( 30 sec rest between sets)
2x3-335lb
8x3-310lb
5x3-260lb
05/17/15
Tue: OHP
Am workout
Push press-
5x5-225lb
DB Push press-3x3-100lb R/L ( No rest between sets, perform 3 reps with right hand then switch to left 3 reps and repeat till 3x3)
3x3-70lb R/L ( same as above)
Pm workout
Incline NG wheelbarrow press
5x5-515lb
5x5- 465lb
Lateral raises-
5x5-65lb
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lb
Snatch grip upright rows-
1x5-210lb
3x5-170lb
3x10-120lb
Cable overhead extensions-5x10-90lb
Face pulls -
5x5-200lb
5/21/15
Thur:Squat
Am workout
“Rack” Bottom-up Squats-no wraps, belted
3x3-720lb(Bar set just below pecs)
3x5-500lb(Bar set half an inch below sternum)
ATG Squats-( 30 sec rest between sets)
5x5-250lb
Pm workout
(my cns was fried lol)
Leg press-5x5-1215lb (add homemade wraps)
5x5-1115lb (add homemade wraps)
Super set-
Leg extensions-5x5-135lb
Hamstring curls-5x5-170lb
[quote]FarmerOwen wrote:
5/21/15
Thur:Squat
…
(my cns was fried lol)
[/quote]
You don’t say…
05/22/15
Fri: Horizontal press
AM workout
Machine dips-
3x5-530lb
5x5-490lb
Farmer walks-6 runs for 100 feet @ 500lb
Pm workout
Machine dips/BB row Complex?-( Row move to 5x5 machine dips,30 sec rest between sets,Row repeat)
BB row-1x5-340lb
Machine dips-5x5-470lbs
BB row-1x5-340lb
Machine dips-5x5-450lbs
BB row-1x5-340lb
Machine dips-5x5-430lbs
BB row-1x5-340lb
Machine dips-5x5-410lbs
BB row-1x5-340lb
Machine dips-5x5-390lbs
BB row-1x5-340lb drop set-
1x5-310lb
1x5-210lb
Cable tri pushdowns-
2x5-115lb
5x10-100lb
Cable overhead extensions-5x10-90lb
[quote]Seachel_25 wrote:
[quote]FarmerOwen wrote:
5/21/15
Thur:Squat
…
(my cns was fried lol)
[/quote]
You don’t say…[/quote]
hahaha I know right what could it be caused by? lol