workout from last night. i was going to start a new routine and hit it with some ME squats. i am still a bit weak from my meet last saturday so i guess ill call a the next few workouts a deload thing.
squats:
4x5 @ 135
4x5 @ 185
DE deads:
3x3 @ 245
pullups: 5,4,3
1 arm DB rows:
3x5 @ 70
called it quits there. ouch.
bench:
1x20 @ 45
2x5 @ 95
1x3 @ 135
1x2 @ 155
1x2 @ 175
6x3 @ 135, done explosively
overhead axle press:
6x3 @ 90
front raises:
1x20, 1x15 @ 10
rear delt rows:
1x20, 1x15 @ 10
tricep rollups:
2x20 @ 20
sledge swings:
5 sets of 10 swings
axle overhead press:
2x8 @ 60
1x5 @ 100
1x5 @ 110
1x4 @ 115, 1x1 with a push/press
facepulls with bands superset with lateral raises:
5x5
5x5 @ 20
dips:
2x5 and i couldnt handle anymore. my shoulders were toast.
farmers with thick handles:
3x125ft @ 60lbs each hand
10 minutes snatches:
5 reps each side, 1 minute to complete the set
from last night:
squats:
4x5 @ 135
1x3 @ 185
1x3 @ 225
5x1 @ 275
speed deadlifts:
8x3 @ 245
pullups:
4x3
goodmornings:
3x5 @ 185
1arm rows: with lots of body english, oops
3x5 @ 100
superset - stiff legged deads with shrugs:
3x5
and my new toy, my homemade prowler:
5x75ft @ 90lbs. not including the weight of the sled.
A prowler! You’ll have to post a pic.
[quote]cavalier wrote:
A prowler! You’ll have to post a pic.[/quote]
it is homemade. i have a friend that has the econo and its way sturdier then that thing. i bought it from a guy that built it and he’s a darn good welder. its been at our sunday event training location for a few months. i was the lucky one that had the cash and jumped on it when he thought about selling it and building a new one. i think he is going to build one for 2 other guys as well. lucky him for making some extra cash, lol.
so far i have loaded it up to 600lbs and went 50ft before i gave out. the other guys went up to 800lbs and went 60+ft. the thing didnt flex at all. its a mini tank. yay me! i just cant wait to see what my neighbors think of me while pushing it. we already had a little chat from one about my tire flipping. i share a drive way with them, yes my neighborhood is over 100years old. and they said my 400lbs tire was rattling their entire house and shaking things off the wall, LOL!
i will take some pics when and post them.
bench:
1x5 @ 95
2x3 @ 135
1x2 @ 155
1x2 @ 185
1x2 @ 195, wanted 205 but even this felt too heavy
1x3 @ 135, wanted several speed sets and this was as slow as the 195 so i stopped
overhead speed press:
5x6 @ 75
this felt darn good. fast all the way to the end.
superset; band face pulls & tricep rollouts:
20 & 20
rotator cuff work
clubbell 360s:
2x6 @ 10lbs
upright sledge pushes:
4x60ft @ 140lbs
i took some pics of my sled. i will transfer them to my laptop and upload them tomorrow. im showering and going to bed.
Bare bones, but it works. Nice.
Assuming it’s waterproof and all?
clean and press:
2x8 @ 110
push press:
1x5 @ 135
1x3 @ 155
1x2 @ 165 PR
1x2 @ 175 PR
1xfail @ 185
deadlifts:
1x5 @ 225
1x3 @ 275
1x3 @ 315
1x4 @ 365
1x1 @ 405
1xfail @ 430
lateral raises:
2x10, 1x5 @ 15
inverted rows:
4x10, 1x5 @ Bodyweight
rotator cuff work
That’s a very high push press compared to your bench, any reason for that?
I think it would be a bonus to not have a waterproof prowler. That would give me an excuse not to use it in the rain!
Nice work in here.
[quote]FarmerBrett wrote:
That’s a very high push press compared to your bench, any reason for that?
I think it would be a bonus to not have a waterproof prowler. That would give me an excuse not to use it in the rain!
Nice work in here.
[/quote]
i used to do a lot of olympic lifts. my jerks suck as i could not time my drop back down just right. but my hip drive for the push press is real good. my strict press is somewhere around 135-140. and my chest strength is something i havent worked on much.
the sled is not water proof. and if it gets rusty it makes no difference to me. the low bars are the only thing not bolted on, they are welded. so i can change out most parts rather easy. even the skids are just bolted on.
squats:
2x8 @ 135
1x5 @ 185
1x3 @ 225
7x1 @ 275
belt squats:
1x10 @ 45
1x8 @ 90
4x5 @ 135
keystone deadlifts with DBs:
3x8 @ 20
alright i have finally completed my next cycles workouts. yay! not too much different then what i have been doing. mainly just some tweaking to hit some new goals.
tuesday - ME squats: working to heavy singles or doubles at 90+%. doing 4-10 total reps. accessory work is 2-5 sets x 4-8 reps or the 30 rep method.
thursday - ME bench, DE overhead: using 5/3/1 for bench. overhead will be at 55-65% of max, done explosively and 3-10 sets x 3-6 reps. accessory work will be 2-5 sets x 15-20 reps.
friday - ME deads, DE squats: doing coan again for the deads and my own accessory to hit my weaknesses better. squats are 6-10 sets of 3 reps done explosively. accessory work will be 2-5 sets x 15-20 reps.
sunday - ME overhead, DE bench or event day: every other sunday i will be training with a group of friends and it will be whatever strongman stuff we want to do for that day. the other sundays are 5/3/1 for overheads, bench will be 6-10 sets of 3 reps done explosively. accessory work is 2-5 sets x 4-8 reps or the 30 rep method.
if i drop things due to time or fatigue it will be the DE squats and DE bench.
bench:
2x10 @ 75
2x3 @ 135
1x5 @ 150
1x5 @ 160
1x4 @ 170
axle overheads done explosively:
4x6 @ 60
DB flies:
2x20 @ 20
front raises superset with face pulls:
2x20 @ 10/bands
tonight sucked. felt weak as hell from the beginning to the end.
deficit deads:
2x5 @ 115
2x3 @ 185
1x2 @ 235
1x2 @ 285
1x2 @ 340
8x3 @ 275
DE box squats:
6x3 @ 135
i was shooting for 8 to10 but after 6 more hips were killing me.
BB shrugs:
1x20, 1x15 @ 135
pendlay rows:
2x10 @ 135
and i was spent. i started off weak and ended weak. icky.
Squats after deads? No wonder you were wiped out.
Strongman stuff sounds fun. What do you guys usually do?
[quote]cavalier wrote:
Squats after deads? No wonder you were wiped out.
Strongman stuff sounds fun. What do you guys usually do?[/quote]
we usually start with some type of overhead press. sometimes with a log, sometimes done with axles from the floor. just whatever we feel like. next we break up into 2 groups and we just join in whichever fun we want. some guys usually do deadlift variations like axle deads or 18" deads. till it snowed i would join the heavy carry group and do farmers, tire flips and such. recently we have been doing some atlas stone work. we did some stone and hammer throws the the fall when several of the guys were preparing for a competition.
at the private gym we train together at we also have kegs, adjustable circus DBs, heavy sand bags up to 200lbs, grip work stuff. so we can really do a lot of variety.
