Well my notes app stopped working after the last phone update so not entirely sure what my last couple workouts were.
Weighed in at 174 today, currently in the motel eating a pizza. 1st event is at 10:00am tomorrow. Time to break the streak of last place finishes
Gone very quiet mate, how did it go ?
Woops, made a post in strongman section about it. 8th outta 12, ended the streak of last pace finishes
Saturday
GLSM
Sunday
Bike 40 mins
Tuesday
Squat 3x5x135 2x5x205
Wednesday
Pull ups 6x8
Swiss bar bench 2x10x135 4x5x185
Incline dbell press 4x8x70
Incline reverse fly 4x15x15
DtS 4x10
Lat pull down 3x20x100
Facepull 3x15x30
Dip machine 50x180
Friday
Deadlift 2x5x135 2x5x225 2x5x275 1x315
Saturday
Cable row 6x10x115
Log 2x5x95 2x3x145 3x165 2x4x195 5x195
90/90 carry 6x50ftx20
Farmerās 100ftx105 100ftx195
Axle press 15xbar 3x8x115 7x115
Stone 2x2x200
Fat trap press 50xbar
Afternoon
2 mile run 15:20
Sunday
Pull ups 3x8
Dips 3x15
Low to high face pull 5x20x18
Cable curl 5x20x18
Rope tri overhead 5x20x18
Dip machine 4x30x210
Row machine 4x20x105
Incline curl 3x12x20
Incline Y 3x15x5
Monday
GHR 3xfailure + 5 eccentrics
Squat 3x5x205 2x5x255 2x5x275 2x8x295
Tuesday
Pull ups 7x8
Close grip bench 2x10x135 2x5x185 3x5x205
Incline dbell press 4x8x70
Incline reverse fly 5x15x15
DtS 5x10
Lat pull down 3x20x120
Facepull 3x15x30
Low to high fly 3x20x13
Wednesday
Hip thrust 4x30x225
Sidestep x4
Reverse lunge 10x70 3x10x130
Lying hamstring curl 3x20x60
Evening
2 mile run 14:47
Reverse lunges and running really jacked up my quads, bit of an adjustment period
Friday
Bike 20 min
GHR 3xfailure + 5 eccentrics
Squat 3x5x205 2x5x255
Saturday
Cable row 9x10x100
Log 2x5x95 2x3x145 3x165 3x4x195 5x195
90/90 carry 5x50ftx20
Farmerās 100ftx105 4x100ftx195
Axle press 15xbar 4x8x115
Fat trap press 50xbar
Sunday
Pull ups 3x8
Dips 3x15
Low to high face pull 5x20x18
Cable curl 5x20x18
Rope tri overhead 5x20x18
Dip machine 4x30x210
Row machine 4x20x105
Incline curl 4x12x20
Incline Y 4x15x5
Single arm rope tri 3x20x18
Kneeling pullover 3x15x48
Monday
GHR 3xfailure + 5 eccentrics
Squat 3x5x205 3x5x255 5x5x275
Tuesday
Pull ups 7x8
Close grip bench 2x10x135 2x5x185 3x5x205
Incline dbell press 5x8x70
Incline reverse fly 5x15x15
DtS 5x10
Lat pull down 3x20x120
Facepull 3x15x30
Low to high fly 3x20x13
Wednesday
Hip thrust 5x30x225
Sidestep x5
Lying hamstring curl 4x20x60
Reverse lunge 10x45 10x70 4x10x130
Thursday
Bike 30 min
Saturday
Pull ups 9x5
Log 2x5x95 2x3x145 3x165 4x4x195 5x195
Farmerās 100ftx105 4x100ftx195
Axle press 15xbar 4x8x115
Fat trap press 50xbar
Sunday
Pull ups 3x8
Dips 3x15
Low to high face pull 5x20x18
Cable curl 5x20x18
Rope tri overhead 5x20x18
Dip machine 5x30x210
Row machine 5x20x105
Incline curl 4x12x20
Incline Y 4x15x5
Kneeling pullover 4x15x48
Single arm rope tri 4x20x18
Evening
3 mile run 23:16
Happy with upper body routine, still need to figure out what Iām doing with legs
Monday
GHR 3xfailure + 5 eccentrics
Squat 3x5x205 3x5x255 5x6x275
Tuesday
Pull ups 4x8
Swiss bar bench 2x10x135 5x185 5x205
Incline dbell press 8x70
Incline reverse fly 5x15x15
DtS 5x10
Overhead press 5xbar 5x95 EMOM 135x5,5,4,3,3
Lat pull down 3x20x120
Facepull 3x15x30
Low to high fly 3x20x13
Thursday
Hip thrust 5x30x225
Sidestep x5
Reverse lunge 10x70 4x10x130
Lying hamstring curl 4x20x60
Saturday
5k run 23:21
Cable row 5x15x100
Log 2x5x95 2x3x145 1x165
Started feeling a little sick after the 5k on Saturday. Tested positive for Covid Monday. A sign to not get back into running?
Wednesday
Overhead press 2x5x95 5x115 3x5x135 2x4x135
Incline reverse fly 4x15x15
DtS 4x10
Lat pull down 3x20x120
Facepull 3x15x30
Dip machine 3x30x210
Row machine 3x20x105
Friday
GHR 3xfailure + 5 eccentrics
Squat 3x5x205 3x5x255
Saturday
Log 2x10x95 2x3x145 3x165 3x3x185
Low to high face pull 4x20x18
Cable curl 4x20x18
Single arm rope tri 4x20x18
Bar Row 2x15x135 4x6x185
Dip machine 4x30x210
Row machine 4x20x105
Incline curl 3x10x20
Incline Y 3x15x5
Tuesday
GHR 3xfailure + 5 eccentrics
Squat 2x5x205 5x255 4x5x275
Wednesday
Log 2x10x95 2x3x145 4x2x185
Bar Row 8x10x135
Dip machine 4x30x210
Row machine 4x20x105
Cable row 3x15x100
Kneeling pullover 3x10x50
Friday
Squat 3x5x205 2x5x255 EMOM 5x3x275
Stiff leg dead 10x135 8x205
GHR 3xfailure + 5 eccentrics
Saturday
Log 2x5x95 2x3x145 3x165 3x3x195 2x195
Farmerās walk 100ftx105 4x100ftx195
Stone over bar 2x200 1x200
Fat trap press 2x30xbar
Sunday
Pull ups 3x8
Low to high face pull 4x20x18
Cable curl 4x20x18
Rope tri overhead 4x20x18
Dip machine 4x30x210
Row machine 4x20x105
Incline curl 4x10x20
Incline Y 4x15x5
DtS 4x10
EMOM Log Viper 10x3x95
Wednesday
Log 2x10x95 2x3x145 4x2x185
Bar Row 8x10x135
EMOM Log Viper 10x4x95
Dip machine 4x30x210
Row machine 4x20x105
Incline reverse fly 3x15x15
DtS 3x10
Cable row 3x15x100
Kneeling pullover 3x10x50
Thursday
Hip thrust 4x30x225
Squat 2x5x135 2x5x225 3x3x275
Saturday
Log 3x5x95 2x3x145 3x165 4x3x195
Farmerās walk 100ftx105 4x100ftx195
Sled obliques 5x100ftx50
Fat trap overhead 5x20xbar
Think I finally fully recovered from covid. Leg days have been weird, squats and deads donāt feel right but at least hip thrusts seem to still be a good option.
On the days after work that Iām not in the gym Iām going to stay after and do some rehab work, think thatās where the majority of my issues stem from on the heavier lifts, core and hips are lagging a lot.
Also think Iām going to take advantage of covid as a reset for training. Prior to getting sick I feel I was on track for a log PR by the end of the year. Itās time for a little weight loss and, more importantly, conditioning work.
Sunday
Pull ups 4x8
Cable curl 4x20x18
Low to high face pull 4x20x18
Single arm rope tri 4x20x18
Dip machine 4x30x210
Row machine 4x20x105
Incline curl 4x10x20
Incline Y 4x15x5
DtS 4x10
Log Viper 30x95 in 3:25
EMOM logs were too easy so decided to just get all the reps done in 1/3rd the time. Really surprised at how much this lit up my forearms and hamstrings. Need to stop reading @T3hPwnisher blog so much before I get more bad ideas.
Youāre about to see an awful one tomorrow, haha. Good stuff dude!
Tuesday
Hip thrust 4x30x225
GHR 3xfailure + 5 eccentrics
Sissy squat 3x30
Lying hamstring curl 3x20x60
Split squat 3x15
Isometric SL abd 3x5
Wednesday
Log 3x5x95 2x3x145 3x3x185
Bar Row 8x10x135
Log Viper 30x95 in 2:56
Dip machine 4x30x210
Row machine 4x20x120
Cable row 3x15x100
Kneeling pullover 3x10x50
Friday
Squat 8x135 2x5x205 5x5x255 3x3x275
Lunge jump 3x30s
GHR 3xfailure + 5 eccentrics
Saturday
Log 3x5x95 3x145 3x165 3x3x195 2x195
Farmerās walk 100ftx105 4x100ftx195
Sled obliques 5x100ftx75
Log Viper 5x10x95
Sunday
Pull ups 3x8
Low to high face pull 4x20x18
Cable curl 4x20x18
Rope tri overhead 4x20x18
Dip machine 4x30x210
Row machine 4x20x120
Incline curl 4x10x20
Incline Y 4x15x5
DtS 4x10
Squats felt good for the first time in a while Friday, hopefully the beginning of a trend
Wednesday
Log 3x5x95 2x3x145 3x4x185
Bar Row 8x10x135
Log Viper 40x95 in 4:41
Dip machine 4x30x210
Row machine 4x20x120
Cable row 3x15x100
Kneeling pullover 3x10x50
Thursday
Morning
Squat 3x5x205 2x5x255 4x5x275
Evening
Bike 20 mins
Saturday
Bike 25 mins
Sunday
Pull ups 3x8
Low to high face pull 4x20x18
Cable curl 4x20x18
Rope tri overhead 4x20x18
Cable reverse fly 3x15x12
Dip machine 4x30x210
Row machine 4x20x120
Incline curl 4x10x20
Incline Y 4x15x5
DtS 4x10
Well log felt really good Wednesday and squats were good Thursday BUT I felt a pop in my back during squats that progressively got worse to the point where I couldnāt even stand up all the way on Saturday. Feeling better now but not 100%, must be getting old
Edit: Feeling better now but not 100%, must be getting old should have read this again because I just popped that same spot cleaning a log, weāll see what it does the next few days.
Getting old but still young and foolish
Tuesday
Bike 10 mins
Squat 3x205 quarter squat 135x a bunch front and back
Wednesday
Log Viper 30x95 in 3:30
Log 2x3x145
Bar Row 2x10x135
Dip machine 3x30x210
Row machine 3x20x120
Cable row 3x15x100
Kneeling pullover 3x10x50
Friday
Front Squat 10x45 6x10x135
Burpee 7x10
Kneeling ab roll 7x10
Front squat 3x5x185
Walking lunges x5mins
Lying hamstring curl 2x20x60
Saturday
Log viper 2x10x95 3x5x145
Farmerās walk 2x100ftx105 3x100ftx195
Sled obliques 5x100ftx50
Sunday
Pull ups 3x8
Cable curl 4x20x18
Rope tri overhead 4x20x18
Cable reverse fly 4x20x12
Dip machine 4x30x210
Row machine 4x20x120
Bar Row 10x135
Incline curl 4x10x20
Incline Y 4x15x5
DtS 4x10
Tuesday
Morning
Hip thrust 4x20x225
Sidestep x4
Front squat 5x10x135
Burpee 5x10
Kneeling ab roll 5x10
Front squat 3x5x185
Evening
Bike 30 mins
Wednesday
Morning
Log Viper 4x10x95
Bar Row 4x10x135
Log 3x8x145
Dip machine 4x30x210
Row machine 4x20x120
Cable row 3x15x100
Kneeling pullover 3x10x50
Evening
Bike 20 mins
Thursday
Bike 30 mins
Friday
Hip thrust 5x20x225
Sidestep x5
GHR 3xfailure + 5 eccentrics
Sissy squat 3x20
Front Squat 4x10x135
Burpee 4x10
Kneeling ab roll 4x10
Front squat 3x5x185
Goblet squat 30x50
Saturday
Log 2x5x95 2x3x145 2x4x195
Farmerās walk 2x100ftx105 4x100ftx195
Sled obliques 6x100ftx75
Fat trap overhead 40xbar
Sunday
Pull ups 4x8
Cable curl 4x20x18
Rope tri overhead 4x20x18
Cable reverse fly 4x15x12
Dip machine 4x30x210
Row machine 4x20x120
Bar Row 4x10x135
Incline curl 4x10x20
Incline Y 4x15x5
DtS 4x10
Log Viper 30x95 in 3:05
Edit: added in the time on the olā spin bike
Monday
Bike 20 mins
Tuesday
Morning
Hip thrust 4x20x225
Sidestep x4
Front squat 4x10x135
Burpee 4x10
Kneeling ab roll 4x10
Front squat 3x5x185
Evening
Bike 25 mins
Wednesday
Log Viper 4x10x95
Bar Row 4x10x135
Log 3x8x145
Dip machine 4x30x210
Row machine 4x20x120
Cable row 3x15x100
Kneeling pullover 3x10x50
Thursday
Bike 20 mins
Friday
Hip thrust 5x20x225
Sidestep x5
Front Squat 3x5x135 5x5x185 5x205 3x225
Kneeling ab roll 10x10
Goblet squat 20x50 30xBW
Saturday
Log 2x5x95 2x3x145 4x195 2x3x195
Farmerās walk 2x100ftx105 4x100ftx195 200ftx195
Fat trap overhead 50xbar
Sunday
Pull ups 4x8
Cable curl 4x20x18
Rope tri overhead 4x20x18
Cable reverse fly 4x15x12
Dip machine 4x30x210
Row machine 4x20x120
Bar Row 4x10x135
Incline curl 4x10x20
Incline Y 4x15x5
DtS 4x10
Log Viper 30x95 in 2:42
Evening
Bike 20 mins
Good to see you still getting the work in. Do you have any more comps coming up?
Probably not competing again until September. Not entirely sure what the current focus is, trying to give some attention to nagging injuries and build a little aerobic capacity.
Monday
Bike 25 mins
Tuesday
Hip thrust 5x20x225
Sidestep x5
Front squat 2x5x135 5x5x185
Kneeling ab roll 7x10
Leg press 50x200
Wednesday
Morning
Log Viper 3x10x95
Bar Row 3x10x135
Log 4x8x145
Bar row 4x5x185
Dip machine 4x30x210
Row machine 4x20x120
Cable row 3x15x100
Kneeling pullover 3x10x50
Evening
Bike 30 mins
Friday
Morning
Hip thrust 5x20x225
Sidestep x5
Front Squat 2x5x135 8x5x185
Kneeling ab roll 10x10
Goblet squat 30x50
Leg press 60x200
Walking lunges x10 mins
Evening
Bike 20 mins
Saturday
Log 2x5x95 2x3x145 2x4x195 3x195
Farmerās walk 2x100ftx105 4x100ftx195 175ftx195
Fat trap overhead 3x30xbar
Sandbag carry 3x100ftx160
Sunday
Morning
Pull ups 4x8
Cable curl 4x20x18
Rope tri overhead 4x20x18
Cable reverse fly 4x15x12
Dip machine 4x30x210
Row machine 4x20x120
Bar Row 4x10x135
Incline curl 4x10x20
Incline Y 4x15x5
DtS 4x10
Log Viper 30x95 in 2:35
Evening
Bike 20 mins
DOMS after legs Friday, first time in a while. Also 2 consecutive weeks of PRs for log viper, if I get much closer to 2 mins I think Iāll need to bump up the weight
Another PR, 2:15 today.
@T3hPwnisher is there a time when youād add weight or keep chasing time? I know traditionally itās done with more weight than Iām using.
Get that RX weight on there dude!