Hope for the Holidays was today. I came in first for the novice! Log clean and press 220 max, Farmers hold (230 a side I think) 1:02, 18" Deadlift 600 max, stones- got up first two, incline log press 220x4. Weighed in at a hungry 193.
When I get back from vacation I will begin prepping for the next strongman (5/8/2010). For one month I will follow a chest specialization to bring up my chest, then follow back into a upper/lower split again.
I will keep a similar style of training as before. I think i will add in heavy doubles in teh deadlift off a rack every other week. More overhead pressing and defiantly event work. I think this will make a huge improvement alone.
Started CT’s HSS chest.
width chest
smith wide press to neck 140x6,150x6,140x6,6
dec db press 1.5 reps 60x10, 60x10,10
-ss-
db half fly 30x10, 35x12,12
DB fly to press 50x10, 45x10, 50x10
light arms and some cardio. will be in utah with minimal gym equipment for a few days. I’ll still get some decent workouts in. just nothing fancy.
so i’m back from utah and fully recovered from the competition and slightly detrained as I noticed in my legs session today.
Legs
squat 225 2x6, 275x3(could have got six but adducters were super tight)
single leg rdl 30x10, 40x8, 70x6
DB upright row 40x6, 35x6, 45x6
seated rear delt raise 20x10,12,10
1000 skips and abs
Wednesday
Ch width
smith wide press to nech 140x6,145x6,140x6,145x6
dec 1.5 db press 70x8, 60 2x8
-ss-
half DB fly 35x10, 40x10, 45x10
DB press to fly 50x10, 55x10, 50x10
thursday
Back
Pull up bw 4x4
chin up 25x5,3
1 arm CBL row 105x6, 110 2x6
800 skips 15 elliptical
Upper Chest
BB inc press ramp to 185x6,5,3
DB inc press 70x8, 60x10,10
-ss-
Inc cbl fly 45 3x10
DB inc fly to press 40x10 (shoulder was feeling it too much so I stopped)
1000 skips, KB/BB complex, 10 min elliptical
legs and shoulders
squat 225x6, 275 2x6
single leg RDL 50x6,75x6,85x6
DB upright row 40x15
face pull 100x6, 110x6,120x6
chest width
smith wide to neck 150x6, 155x6, 150x6, 155x6
dec db press 60x8, 70 2x8
-ss-
DB fly 35x12, 40x10, 50x10
db fly to press 50x10, 60x10, 55x10
bb complex, 1000 skips
back, biceps
pull up bw 4x4
chin up 25x3, 50 2x2
1 arm DB row 80x5, 100x5, 110x5, 70x10
Curls 30x10
forearm work.
600 skips
chest upper
Incline Bench ramp to 205x1, then 185x10,4,3 RP
db inc press 65x8, 70x8, 75x8
-ss-
incline cbl fly 40x10, 45x10, 35x10
DB inc fly to press 50x10, 55x10
mini circuit, sprints, 1000 skips
chest upper
Incline Bench ramp to 205x1, then 185x10,4,3 RP
db inc press 65x8, 70x8, 75x8
-ss-
incline cbl fly 40x10, 45x10, 35x10
DB inc fly to press 50x10, 55x10
mini circuit, sprints, 1000 skips
chest heavy
Db neutral press ramp to 70x7, 80x5, 90x3, 80x7, 100x4
dips 2x6
-ss-
dbl cbl fly 30 2x10 (felt it in the shoulders so I ditched it)
push up bwx20
KB complex x2
1000 skips
Legs tuesday
squat 225x6, 275x5, 315x4
single leg RDL 60x6, 70x6, 95x6
rear delt raise 20x10, 25x8, 30x6
chest wed
smith wide press to neck 150x6, 160x6, 155x6
dec db bench 70x8, 71x8, 72x8
-ss-
DB fly 45x10, 50x8, 35x12
DB fly to pres 50x10, 55x10
3 1/10 mile sprints
1000 skips
chest upper (last day I am doing HSS chest)
inc bench 195x3,2,1 RP (felt crappy)
tri set
DB inc bench 70x8, 75x6
feet elevated push up bwx8,bwx6
DB inc fly 30x8, 35x6
500 skips
swam in pool.
Next week I will start upper/lower strength split. Trying to get into a Strongman gym to use some implements, stones especially. I will focus on overhead pressing and deadlifting mostly. Try to squat on a regular basis to help with back loading for yoke carry.
monday upper
push press ramp to 165x3, 135x8
-ss-
neutral pull up ramp to 25x3, bw 2x6
inc press 135x10, 155x8, 185x6, 195x4
-ss-
wide cbl row 100x10, 110x8, 110x8
close bench 135x5, 155x5, 175x5
-ss-
face pull 80x15, 85x15, 90x15
1200 skips
wed lower
deadlift ramp to 365 3x2 cl, 225x10
singe leg press 90, 115, 160x 8,8,8
-ss-
Hip Ext machine 100x15, 125x15, 150x15
600 skips, 8 mins of heavy bag workt
pushups bwx5,5,5
-ss-
inverted row bw x5,5,5
friday upper
bent-over row ramp to 195x5, 135x10
-ss-
DB ch press 70x6, 80x6, 85x6, 90x6
Rack chin bwx8, 10x8, 20x8
-ss-
push ups 25x10, incx10, 45x8
dips bwx5, 15x5, bwx5
-ss-
bent over scapation 10x15, 12.5x12, 15x10
600 skips
basketball court sprints
will try some of the conditioning drills from today’s article.
Saturday Legs
hang clean ramp to 185x3
squat 225x6, 275x6, 315x6
Back ext bwx15
Monday upper
push press ramp to 195x3, 135x10
-ss-
neutral pull up bw 2x6, 10x6, bwx6
inc bench 155x8, 165x6, 195x4
-ss-
wide cbl row 80x12, 100x10, 110x10, 120x10
close bench 155x5, 165x5, 135x5
-ss-
face pull 80x15, 100x15, 120x15