05/23/15
Sat: Misc.
PM workout
Bear Hugged “keg” carries-
2x20ft runs @ 300lb (60 sec rest between runs)
5x20ft runs @ 270lb (60 sec rest between runs)
5/25/15
Mon:pull-explosive
Am workout
Conv.Deadlift-8x2-410lb from a 2 inch deficit , 30 sec rest between sets
Kettlebell swings-5x5-280lb
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-
2x3-335lb
8x3-310lb drop set to
1x5-210lb
05/26/15
Tue: OHP
Am workout
Push press-
5x3-230lb
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
Military press-5x5-145lb
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
5/28/15
Thur:Squat
Am workout
“Rack” Bottom-up Squats-no wraps, belted
5x8-500lb(Bar set half an inch below sternum)
ATG Squats-( 30 sec rest between sets)
5x5-250lb
Pm workout
Leg press-5x5-1220lb (add homemade wraps)
5x5-1120lb (add homemade wraps)
Super set-
Leg extensions-5x5-135lb
Hamstring curls-5x5-170lb
[quote]FarmerOwen wrote:
5/28/15
Thur:Squat
Am workout
“Rack” Bottom-up Squats-no wraps, belted
5x8-500lb(Bar set half an inch below sternum)
ATG Squats-( 30 sec rest between sets)
5x5-250lb
Pm workout
Leg press-5x5-1220lb (add homemade wraps)
5x5-1120lb (add homemade wraps)
Super set-
Leg extensions-5x5-135lb
Hamstring curls-5x5-170lb[/quote]
I’m jealous of your ATG squats. I can barely do parallel without my knee flaring.
Question: how do you do leg press in your homemade gym?
05/29/15
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:
5/28/15
Thur:Squat
Am workout
“Rack” Bottom-up Squats-no wraps, belted
5x8-500lb(Bar set half an inch below sternum)
ATG Squats-( 30 sec rest between sets)
5x5-250lb
Pm workout
Leg press-5x5-1220lb (add homemade wraps)
5x5-1120lb (add homemade wraps)
Super set-
Leg extensions-5x5-135lb
Hamstring curls-5x5-170lb[/quote]
I’m jealous of your ATG squats. I can barely do parallel without my knee flaring.
Question: how do you do leg press in your homemade gym?
[/quote]I use my handy dandy modified wheelbarrow, I’ll have to get a vid up but i’m posting a pic to give you an idea. Also I got the idea from “bastionhead” on youtube
I was looking for a simple and cheap way to make a legpress, came across that dude’s contraption. The only down side is it take me 5+ minutes to securely get all the weight on mine lol. Also thank on the ATG compliment I feel like panzy for using such a light weight, but that perked me up!
05/30/15
Sat: Misc.
PM workout
Bear Hugged “keg” carries-
2x20ft runs @ 300lb (60 sec rest between runs)
5x20ft runs @ 270lb (60 sec rest between runs)
06/01/15
Mon: Pull heavy
AM workout
Wheelbarrow Deadlift-
6x3-925lb ( vid incoming)
Farmer’s Handle Deadlift-3x5-500lb (vid incoming)
PM workout
Lat-pull downs-
3x5-235lb
2x5-225lb
5x5-205lb
Bent over rows-
5x5-310
5x5-260lb
One arm rows-5x5-210lb
Snatch grip High Pull- ( 30 sec rest between sets)
1x3-365lb
2x3-335lb
8x3-310lb
5x3-260lb drop set to
1x5-210lb
[quote]FarmerOwen wrote:
06/01/15
Mon: Pull heavy
AM workout
Wheelbarrow Deadlift-
6x3-925lb ( vid incoming)
Farmer’s Handle Deadlift-3x5-500lb (vid incoming)
[/quote]
O.O
Did you put a cow in the wheelbarrow?
Vids
Farmers deads
Wheel barrow deadlift…there were no cows harmed in the making of this video
[quote]Seachel_25 wrote:
[quote]FarmerOwen wrote:
06/01/15
Mon: Pull heavy
AM workout
Wheelbarrow Deadlift-
6x3-925lb ( vid incoming)
Farmer’s Handle Deadlift-3x5-500lb (vid incoming)
[/quote]
O.O
Did you put a cow in the wheelbarrow?
[/quote]
I plead the fifth…
06/02/15
Tue: OHP
Am workout
Push press-
5x5-210lb
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
Military press-5x5-145lb
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
That wheelbarrow deadlift looks pretty legit. If you were to face the other way, you’d have a pretty slick car deadlift simulator too. Having the weight in front of you definitely makes it a heavier/harder lift, but if you’re ever looking for some higher rep assistance work that will totally nuke your quads, you might consider giving that a go sometime.
I dig those farmer’s handles deadlifts too. Although, since you’re a farmer, don’t you just call them “handle deadlifts”? Haha.
[quote]T3hPwnisher wrote:
That wheelbarrow deadlift looks pretty legit. If you were to face the other way, you’d have a pretty slick car deadlift simulator too. Having the weight in front of you definitely makes it a heavier/harder lift, but if you’re ever looking for some higher rep assistance work that will totally nuke your quads, you might consider giving that a go sometime.
I dig those farmer’s handles deadlifts too. Although, since you’re a farmer, don’t you just call them “handle deadlifts”? Haha.[/quote]
Hey dude thanks for stopping in! Yeah I’ll have to give it a go that way but first I gotta rig extended handles, 'cause with the short handles my ba-don-ka-donk gets caught on it lol.
06/08/15
Mon: Pull reps
AM workout
Conv. Deadlift- 3x5-460lb
Handle Deadlift-2x10-500lb
PM workout
Lat-pull downs-
3x5-235lb
2x5-225lb
5x5-205lb
Bent over rows-
5x5-310
5x5-260lb
One arm rows-5x5-210lb
Snatch grip High Pull- ( 30 sec rest between sets)
1x3-365lb
2x3-335lb
8x3-310lb
5x3-260lb drop set to
1x5-210lb
I’ve been mia for a few days due to a bad bout of stomack flu type thingy
06/09/15
Tue: OHP
Am workout
Push press-
5x5-215lb
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
Military press-5x5-145lb
Lateral raises-
5x5-65lb
5x5-60lb
5x5-55lb
5x5-50lb
5x5-45lb
Snatch grip upright rows-
1x5-210lb
3x5-170lb
3x10-120lb
6/11/15
Thur:Squat
Am workout
“Rack” Bottom-up Squats-no wraps, no belt
3x3-720lb(Bar set just below pecs)
3x5-500lb(Bar set half an inch below sternum)
ATG Squats-( 30 sec rest between sets)
5x5-270lb
Pm workout
Leg press-5x5-1215lb (add homemade wraps)
5x5-1115lb (add homemade wraps)
Super set-
Leg extensions-5x5-135lb
Hamstring curls-5x5-170lb
Then wanted to give the glutes a little extra work
Sumo deadlift-3x10-310lb ( 30 sec rest between sets)
Vids:
720lbs
500lbs
06/12/15
Fri: Horizontal press
AM workout
Wheelbarrow Incline press-
3x5-530lb
5x5-490lb
Farmer walks-6 runs for 100 feet @ 500lb
Pm workout
Wheelbarrow Incline press/Bent-over row Complex?-
( Row move to 5x5 Wheelbarrow Incline press,60 sec rest between sets,Row repeat)
Bent row-1x5-340lb
Wheelbarrow Incline press-5x5-470lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-450lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-430lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-410lbs
Bent-over row-1x5-340lb
Wheelbarrow Incline press-5x5-390lbs
Bent-over row-1x5-340lb drop set-
1x5-310lb
1x5-210lb
Super set-
Military Press-5x10-120lbs
Bent over row-5x5-210lb
6/15/15
Mon:pull-explosive
Am workout
Conv.Deadlift-6x3-410lb from a 4 inch deficit , 30 sec rest between sets
Kettlebell swings-5x5-280lb
5x5-200lb
PM workout
Lat-pull downs-
5x5-235lb
5x5-210lb
Bent-over rows-
5x5-310
5x5-260lb
One arm rows-5x5-210lb
Snatch grip High Pull- ( 30 sec rest between sets)
1x3-360lb
1x3-335lb
8x3-310lb
5x3-260lb
Pull-ups-7x5 @ BW