What’s your goal with your crazy training ?
Never thinking about doing some kind of strongman stuff?
My main goal is to break the NFL Bench 225lbs for reps record (the record is 53 & I can currently do 44 reps) to raise money for the mental health charity Mind.
Other than that, my goals are to get my squat numbers way up and work on my overall strength and fitness.
In the past I have thought about training for strongman, but, given that I’ve had chronic back pain before, I’m not sure I’d want to risk it.
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Static bike sprints: 40 seconds sprint, 20 seconds easy pace x 15 rounds
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Bench Press 117kg x 30, 122 x 21, 127 x 9
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OHP 87kg x 2, 82 x 6, 77 x 19
High incline DB Bench 17kg x 70
Band flys x 50>> 22kg tri ext x 50 >>> 22kg face pull x 50 >> 5kg squat thruster x 100 x 2 rounds.
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Assisted chins (purple band): 2, 2, 3, 3, purple + black: 10, 6, 7
DB Bench rows: 61.5kg x10, 56.5 x 13, 51.5 x 23
22kg: Lat pull downs>> rows, face pulls about 100 reps over three continuous rounds.
5kg reverse flys x 100
EZ bar curls 50kg x 25, 55 x 15, 50 x 20
Super-set: 30kg reverse curls x 20>>>30kg curls x 40
Squats 107kg x 6, 102 x 8, 97 x 20
Rack pulls 167kg x 8, 207 failed
27kg cable walk x 200
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Static bike sprints: 20 seconds on and 20 seconds easy pace…I was aiming for 40 rounds but then one of pedals came off on round 36!!!
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Bench press 127kg x 18 + 102 x 37
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OHP 82kg x 10, 7, 77kg x 10
Ovehead tricep extensions 25kg x 3 x 20 + 20kg x 30
Lots of banded flys, tri exts, squat thrusters to finish.
Squats 112kg x 2 x 3, 107 x 8, 7, 102 x 20
Assisted chins (purple band) 3, 3, 3, 2, 2 (purple and black) 11
DB Bench rows 51.5kg x 25, 23, 17
12kg reverse flys x 40
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EZ bar curls 60kg x 8, 50kg x 25, 15 and 40kg x 40
Loads of glute bridges + some face pulls to finish
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Bench press 102kg x 50
DB Bench rows 51.5kg x 26
Purple band assisted chins 11, 10, 8
OHP 72kg x 30
Push-ups x 105>> Band assisted chins x 40 >> 10kg squat thrusters x 60 >> Feet tucked inverted rows x 45…THIS. WAS. BRUTAL!!!
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Cable tricep extensions 37kg x 5 x 20
EZ bar curls 55kg x 15, 7, 50kg x 20, 20
20kg overhead tri exts 4 x 20-30 + cg curls with same weight, lots of reps.
22kg cable chest press x 100 >> Lat pull downs x100 >> 10kg ohp x 100 >>> row x 100 >> Face pull x 50 >>> 100 cable walks.
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Squats 105kg x 17 + Tabata 32kg completed.
Push-up plank 70 seconds
Lots of glute bridges.
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Bench Press 122kg x 25
Assisted chins (purple) 3 (purple + black) 9, 8
OHP 77kg x 22
DB Bench rows 51.5kg x 2 x 25
Tricep overhead extensions 30kg x 3 x 20
EZ bar curls 30kg x 3 x 50
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OHP 78kg x 22
Chins (purple band) x 3, purple + black band 10, 10
Bench Press 127kg x 18
DB Bench rows 51.5kg x 27, 25
Overhead tricep extensions 33kg x 3 x 20, 33kg reverse curls 3 x 20
Reverse flys 10kg x 50
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Bench press 75kg x 93…would of probably got 100 but I whacked the bar against the j hooks on about my 20th rep…doh!!!
Purple + black assisted chins 15, 13
Feet elevated inverted rows x 25
50 heavy band assisted chins >>> 10kg squat thruster x 100 super-set.
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