Great news, I am very excited for you!
(Sorry, I know I am not all up to date, been falling out of the loop a bit with following the usual logs).
please tell me those are pounds!!
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Thanks Ko!
I just went and checked to confirm, yes they are in pounds thankfully!!
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Ooh tell us more.
I was able to clarify a few details on the events above.
The trap bar is high handle, so Iām going to start mixing in some high handle TBDLs over the next 8 weeks.
Wheelbarrow is two front tired. I was hoping this was the case so that balancing the wheelbarrow wasnāt going to be the main limiting factor.
The tire flip simulator is like this photo, but it actually had handles to grab on each end.
I saw a demo of their sandbag throw, this is the event Iām most worried about.
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5/3/1-ish Strongman Contest Prep
Push Press
135 x 5
185 x 5
205 x 3
235 x 5
Dips
15
15
15
15
15
Chinups
10
10
10
6 + 4
5 + 5
Iām going to try and make my main movements a bit more specific to the upcoming events. Iām hoping to work on technique and supplemental work in some mini add-on workouts throughout the week. A day less than 8 weeks from my first strongman competition! The last one I registered for (4-5 years ago) was canceled, so letās hope this one doesnāt suffer the same fate.
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Also, quick note relating to the T-ransformation Challenge.
My plan is to continue to maintain/slight surplus until my competition. Iām going to be competing in the 120kg/264lb weight class, so I have ~45lbs of wiggle room for growth lol. Iām hopeful that a spot opens up in the 105kg/231lb class, which still gives me plenty of room to grow (weighing in at 216-218lbs these days).
Cleaning up the diet, but not restricting cals is the plan for the next 8 weeks. Strength is the focus.
Then March 13th, my cut begins!
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Damn brother, that is an impressive lift. Crushed it, and it didnāt look like it was too much of a grinder for you either. Very nice work.
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If you make it to 120kg by the time the competition starts youāre 100% getting my vote for the T-ransformation lol
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@atlas13 - I appreciate it man! I didnāt have too much more in me there, it felt darn close to a max effort.
@heretolog - Lol, goals have been set!
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Jan 16, 2023
High Handle Trap Bar Deadlift
315 x 5
365 x 5
405 x 5
455 x 3
495 x 3
545 x 5
405 x 5
405 x 5
405 x 5
Sandbag Pick and Lift (pick off the ground, quick transition to full bearhug grip, stand up/extend with it)
150 x 8
150 x 8
150 x 8
This was a nice little repetition movement, getting more and more comfortable with handling the sandbag.
Ab Wheel
10
10
10
10
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Jan 19, 2023
Bench Press
135 x 10
185 x 5
225 x 3
245 x 3
275 x 5
225 x 10
225 x 5
DB OHP (standing)
70 x 12
70 x 12
80 x 12
80 x 10
70 x 10
DB Row
50 x 10
70 x 10
70 x 10
70 x 10
70 x 10
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Jan 22, 2023
Squat
135 x 5
225 x 5
315 x 3
365 x 3
385 x 3
430 x 5
225 x 20
Goblet Squats (65lb KBs)
130 x 10
130 x 10
130 x 10
My knees seemed to hold up OK for this squatting.
GHR
10
10
10
10
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Looked like you had 1 or 2 more at least
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Mayybbbeee. This was the first squat session in a long time that my knee wasnāt bothering me, so I decided to cut the set there before my form started breaking down and possibly pi$$ing off my knee again.
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Jan 24, 2023
Push Press
135 x 5
155 x 5
185 x 5
205 x 5
225 x 6
Dips
15
15
15
15
15
Chins
10
10
10
10
10
Chins and dips were done supersetted in 13m45s.
Single Straight arm Pulldowns
Red mini band x 20, 20
Blue mini band x 12, 12
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Jan 29, 2023
Brief training hiatus. I just finished 7 days straight at work, 4x13hr shifts in a row followed by a shorter shift yesterday. I managed a decent sleep last night, so back into it.
Stiff Bar Deadlift
135 x 5
225 x 5
315 x 5
405 x 5
455 x 5
Feeling good and explosive at this weight. I used mixed grip (rather than straps), as my March 11th strongman competition has a deadlift medley. The weights are 175(385) axle, 205(450) stiff bar, 235(517) deadlift bar and 272.5(600) high handle trap bar. Iāll be handling these weights and more on the specific bars to make sure Iām rolling into this event as comfortably as possible. Even though Iām competing up a weight class, I feel like this is my event to surprise a couple of people.
Sandbag Pick and Lift
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
Arms and lower back were beginning to fatigue on these.
Reverse Wrist Roller (setup on barbell, photo to follow)
35lb KB x up/down
35lb KB x up/down
35lb KB x up/down
35lb KB x up/down
35lb KB x up/down
Ab Wheel
12
12
12
12
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Strongman Competition Update:
For those following, Iāve signed up for my first strongman competition on March 11th. It is a ~4hr drive, but only 30mins from my in-laws, so the plan is to head up there on Friday, compete on Saturday, and return home Sunday.
When I signed up my weight class (105kg) was full and I was put into the 120kg class. I just received a message from the organizer saying that someone dropped out of the 105lb class, so Iāve been moved into this class.
Iām quite happy about this. Not because I think Iām going to crush the 105kg class (I absolutely do not think this), but because this will give me a much better ability to compare myself to others my size. I was starting to already make excuses for myself competing up a weight class. But now I am prepared to be humbled by 17 other men who are around my size!
Feb 1, 2023
Bench Press
45 x 10
135 x 10
225 x 5
265 x 5
225 x 8
DB Bench
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15
KB Rows
65 x 15
65 x 15
65 x 15
65 x 15
65 x 15
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Love the work, keep it going
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Keep us posted, dude! I want to hear how you did afterwards! All the best to you in the comp - kick some ass!!
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