More lifting stuff, heavier squats feel good
Saturday (lower)
High handle trap bar deadlift 5x135 2x5x225 3x275 3x315 3x365 1x405 1x425 3x1x435
Ball roll in 5x15
low bar squat 5x135 5x225 5x275 5x5x315
GHR 4x15
Sunday (upper)
Log clean and press 3x10x85 2x3x175 2x2x195 2x205 2x1x205
Band ER 9x20
Zercher yoke walk (50 ft) 2x275 2x315
Farmers walk (50 ft) 4x165
Sandbag carry (50 ft) 4x175
Pull ups 4x12
Very solid week, handling heavier weights pretty well. Comp weights had some tweaks, hereās the new stuff
Biggest change is frame deadlift, originally was heavier with 20lb jumps. The way it is now Iāll probably have my 3 attempts be 365, 415, 465. I pulled 475 on the trap bar this week, guess it depends on how that compares to frame but I just think the next jump to 515 is too much. Weāll see, maybe Iāll try 415, 465, 515.
Tuesday (armsā¦mostly)
Push ups 4x25
Band curls 4x25
Log clean and press 3x8x95 4x165 4x4x175
DtS 8x20
Face pulls 4x20x95
Overhead tri extension 4x15x95
Ez bar curl 3x12x+50
Tricep press down 3x20x140
Wednesday (lower)
Low bar squat 2x5x135 5x185 5x225 5x245 5x275 8x295 3x8x305
deadlift 5x135 5x225 2x3x315 4x3x365
Thursday (upper)
Incline bench press 2x5x135 2x5x155 5x185 2x5x205 3x5x215
ER 10x20
Weighted neutral grip pull ups 8xbw 5x45 4x5x70
Seated cable row 3x15x115
Face pulls 3x15x100
Saturday (lower)
High handle trap bar deadlift 5x135 2x5x225 3x275 3x315 3x365 1x405 1x425 1x445 1x455 1x465 1x475
Ball roll in 5x15
low bar squat 5x135 5x185 5x225 5x275 2x5x315 3x5x325
GHR 4x15
Sunday (upper)
Log clean and press 3x8x85 2x3x175 2x2x195 3x2x205
Band ER 10x20
Zercher yoke walk (50 ft) 1x275 3x315
Farmers walk (50 ft) 4x165
Sandbag carry (50 ft) 4x175
That is a really excellent looking events list.
Iām pretty excited for it, Iām really curious about how the viking press feels because I think thatāll be my best event by far.
Also never used a keg, husafell, or conanās wheel so that should be interesting
Another 3 days down, weights a little heavier and moving easily. Lateral elbow pain sneaking up so cut the pull ups short today.
Tuesday (armsā¦mostly)
Push ups 4x25
Band curls 4x25
Log clean and press 3x8x95 4x165 2x4x175 3x4x185
DtS 9x20
Face pulls 4x20x95
Overhead tri extension 4x15x95
Ez bar curl 3x12x+50
Tricep press down 3x20x140
Wednesday (lower)
Low bar squat 2x5x135 5x185 5x225 5x245 5x275 5x295 2x8x305 2x8x315
Band abduction 7x20
deadlift 5x135 5x225 2x3x315 4x3x365
Leg press 10x360 3x25x450
Thursday (upper)
Incline bench press 2x5x135 5x155 2x5x185 5x205 3x215 3x3x225
ER 10x20
Weighted neutral grip pull ups 8xbw 5x45 2x5x70
Seated cable row 4x15x115
Face pulls 4x15x100
If you pulled 475 on the trap bar, definitely start with 415. With Wesselsā rules, if you pull 465 with your second attempt, and someone else pulls 465 with their 3rd attempt, you beat them.
thatās a good point even if 515 is out of the realm of possibility for me, going to try maxing out again friday with a smarter build up to see how close to 500 I can get.
There was also a clarification on the event page that we have the full minute to attempt a rep, even if we fail. Thatāll be nice because I donāt always line up/grip the middle of the trap bar and donāt realize it until I get it off the ground.
Iām expecting either frame deadlift or sandbag throw will be my worst event, rest should be pretty solid
It never hurts to have your last attempt be a PR for you. Donāt underestimate what adrenaline does on contest day. My first (only, so far) strongman contest, there was an event of Deadlift medley (315# deadlift, 455# 18" deadlift, 315# axle deadlift for max reps, 1 minute total time), and I ended up with 21 total reps, which is 11 more reps than Iād ever tried at one time at 315#, I just kept going until I couldnāt go anymore, and wasnāt aware of anything but the bar and the guy giving the down command.
2x215 on the log was pretty exciting. 1 more week before deload.
Saturday (lower)
High handle trap bar deadlift 5x135 2x5x225 3x275 3x315 1x365 1x405 1x425 1x455 2x0x495 2x1x455
Ball roll in 5x15
low bar squat 5x135 5x185 5x225 5x275 2x5x315 2x5x325 5x335
GHR 4x15
Sunday (upper)
Log clean and press 3x8x85 2x3x175 2x2x195 2x2x205 2x215
Band ER 10x20
Zercher yoke walk (50 ft) 1x275 3x315
Farmers walk (50 ft) 4x165
Sandbag carry (50 ft) 4x175
Pull ups 4x12
Last 3 days of training have been absolutely incredible. Elbow bugged me a little but weights have been heavy and moving well. Think sleep being on point along with zinc, vit D, and magnesium is why things are going well. Really encouraging just over a week out from comp day.
Tuesday (armsā¦mostly)
Push ups 4x25
Band curls 4x25
Log clean and press 3x8x95 4x165 4x175 2x4x185 4x195 3x195
DtS 6x20
Face pulls 5x20x95
Overhead tri extension 5x15x95
Ez bar curl 4x12x+50
Tricep press down 4x20x140
Wednesday (lower)
Low bar squat 2x5x135 5x185 2x5x225 5x275 5x295 4x8x315
deadlift 5x135 5x225 2x3x315 4x3x365 1x415
Leg press 10x360 4x25x450
Thursday (upper)
Incline bench press 2x5x135 5x155 5x185 5x205 3x215 2x3x225 1x245 1x265 2x3x225
ER 11x20
Weighted neutral grip pull ups 8xbw 5x45 5x5x70
Face pulls 15x100 4x15x110
Seated cable row 4x15x115
30lb trap bar pr so now 515 in comp looks possible, huge difference when you use a belt. Also 10lbs to squat 5RM with relative ease and a 10lb log PR that was only a little grindy. Time to chill until next weekend.
Saturday (lower)
High handle trap bar deadlift 5x135 2x5x225 3x275 3x315 1x365 1x405 1x425 1x455 1x475 1x495 1x505
Ball roll in 5x15
low bar squat 5x135 5x185 5x225 5x275 5x315 5x335 5x365
GHR 4x15
Sunday (upper)
Log clean and press 3x8x85 2x3x175 2x2x195 1x215 0x235 1x235
Band ER 8x20
Zercher yoke walk (50 ft) 1x275 3x315
Pull ups 4x12
Think thisāll be the last workout till comp day, maybe warm up and stretch tomorrow.
Tuesday
Low bar squat 2x5x135 5x185 5x225 5x275 2x5x315
deadlift 5x135 5x225 3x315 3x365 1x415
Log clean and press 2x8x95 2x4x165
DtS 2x20
Weighted neutral grip pullups 3x6x45
Good luck man!
First comp: last place overall out of 9 competitors
Last place in every event
Yesterday: last place overall out of 10 competitors
Events:
Carry medly 8th
Sandbag throw 10th
Frame deadlift 10th
Viking press tied 6th
Conan Wheel 7th
Overall big improvement from 1st competition.
Carry medly had no split time for implements and I managed to get the 4th one over the line with less than half a second to spare.
I could have gone heavier on frame deadlift, it was deceptively easy and 565 was a 60lb pr compared to trap bar without much struggle.
Viking press I goofed on my first rep and beat the down command so it didnāt count
Conan wheel 2 people beat me by only 5 feet!
So although I took last overall I saw a lot of places where I could have gotten a few more points compared to my first comp where I took last in everything and was simply too weak.
I refuse to drop down to the novice class and will continue grinding the open until I start placing well!
Nice job, man! You got out there and competed, and were actually able to do all the implements, now itās just a matter of getting better at them, and gradually getting stronger.
I figure Iāll be pretty good in 3-5 years if I keep progressing like I am. Although I took last I felt fairly competitive this time around and was fairly close to 5th place in 2 events. I really need to figure out keg/sandbag toss. Last couple times I did those I just didnāt feel any power in the movement.
Plan is to just mess around with squat and bench until the events for the August comp get anmounced.
Edit: forgot to mention I fell twice on the carry medly from trying to move too fast, once with keg and once with sandbag
Nice job man!
Had a scare with hurting my back Tuesday but by Friday I was only a little sore and not stiff anymore. Not sure if the heavy squats are making me too tired to focus on dl or if the belt is really throwing off my form.
Flat bench felt weird but moved fairly heavy weight for triples, maybe doing 3s is a bit drastic for how long itās been since I did flat bench.
Tuesday (lower)
Low bar squat 5x135 5x185 5x225 3x275 3x315 3x335 10x3x355
deadlift 5x135 5x225 2x3x315 4x365 3x365 - hurt low back
Thursday (upper)
bench press 2x8x135 5x185 5x225 3x245 5x3x275
ER 6x20
Low to high cable fly 3x20x40
Weighted neutral grip pull ups 4x8x45
Face pulls 4x15x100
Incline dbell row 4x10x65
Incline dbell reverse fly 4x15x20
Saturday (lower)
low bar squat 5x135 5x185 5x225 3x275 3x315 3x335 10x3x365
Deadlift 5x135 5x225 2x3x315 2x3x365 - form feelin weird
Hip thrusts 3x15x315
Sunday (upper)
Log strict press (10in) 2x8x81 2x7x131 2x7x141
Pull ups 6x8
Bench press 5x135 5x185 5x225 3x5x245
Zercher yoke walk (100 ft) 3x275
Bar rows 20,18,16
405 squat moved quick, for sure can hit a PR right now but not sure where itāll end up being at. Bench felt a bit more smooth too.
Tuesday (lower)
Low bar squat 5x135 5x185 5x225 3x275 3x315 1x335 1x365 1x385 1x405 5x3x355
Sumo deadlift 5x135 5x225 4x3x315
Hip thrusts 4x15x315
Box jumps 2x8
Thursday (upper)
bench press 2x5x135 5x185 5x225 3x245 7x3x275
ER 5x20
Low to high cable fly 3x20x40
Weighted neutral grip pull ups 5x8x45
Face pulls 5x15x110
Incline dbell row 4x10x70
Incline dbell reverse fly 4x15x20
Myo rep overhead press (30s rest) 115x13+5+5+3
385 is so stupid heavy for triples, really made me focus on bracing and a tight upper back for each rep. Honestly didnāt think Iād make it through them after the first set but ended up okay.
First sub 25 min 3 mile run this year! Spent some time stretching calves and hips so it felt fairly smooth. Will continue to run as it warms up.
Friday
3 mile run 24:39
Saturday (lower)
low bar squat 2x5x135 5x185 5x225 3x275 3x315 3x335 3x365 5x3x385
Deadlift 5x135 5x225 2x3x315 2x3x365
Hip thrusts 4x15x315
Box jumps 2x8
Sunday (upper)
Log clean strict press (10in) 2x8x81 2x8x131 8x141 7x141
Pull ups 6x8
Bench press 5x135 5x185 5x225 3x5x245
Zercher yoke walk (100 ft) 3x275
Bar rows 20,18,16
