@bigpappafrance - thanks paps!
@Euphemism2009 - Will do for sure! I’ll definitely be doing a comp write up with hopefully some photos/videos to share as well.
Feb 3, 2023
Squat
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
315 x 5
225 x 20
Felt ok, not great, not bad. I’ll take it.
DB Reverse Lunges
50lb DBs x 8
50lb DBs x 8
50lb DBs x 8
Quads were pumped/shaky by the end of these sets.
Hanging Leg Raises
10
10
10
Wayy too long of a rest period between 2nd last set and this one thanks to an emergency bathroom break. This rep almost put me to sleep. I was given the option of giving up or blacking out on this one!
Returned to the barbell to hit this weight for some push press reps.
Feb 4, 2023
Press
45 x 10
135 x 5
185 x 5
205 x 5
225 x 3
245 x 0 (video)
245 x 5 Push Press (video)
SUPERSET
Chins
10
10
10
10
10
Dips
15
15
15
15
15
My wrist roller setup:
I also filled up this bad boy today, this thing is a beast:
Two weeks of night shifts begins tonight, yippeee.
Feb 7, 2023
A first “work from home day” for me! I changed jobs right at the start of the pandemic (poor timing) and my new job does not have the opportunity to work from home, like me previous job did.
I’m taking part in an online training program today and asked if I could do it from home so that I would not be constantly interrupted by staff/colleagues throughout the entire day.
Lunch break workout:
Deadlift - deadlift bar
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3
445 x 5
495 x 5
565 x 3
GHR
10
12
12
12
12
Ab Wheel
15
10
10
10
10
This was much more convenient than having to force a workout in during the busy evenings/morning. I may need to start looking for a work from home job!
I’m digging your definition of “easy strength”, haha. That muscle clean is nuts! You’ve got some real raw power.
@T3hPwnisher - Thanks Pwn! The “muscle clean” is a nice way of putting whatever that movement was!
Feb 9, 2022
Bench
135 x 10
185 x 10
225 x 5
275 x 3
295 x 3
225 x 10
DB Bench
70 x 15
70 x 12
70 x 12
70 x 12
70 x 12
DB Row
80 x 12
80 x 12
80 x 12
80 x 12
80 x 12
Neck Harness - against red + blue mini bands hooked to rack
4 way x 10
4 way x 10
4 way x 10
Still super strong
Averaging ~+4lbs since the beginning of the Transformation. A bit more of a “dirty bulk” than I would like to admit. Plan is still to stay in a surplus for the next month, until my strongman competition and then cut IF I don’t qualify/sign up for another competition later this year.
Left is Jan 1, right is Feb 9.
Top set from today:
Feb 11, 2023
Squat
135 x 5
225 x 5
315 x 5
365 x 5
405 x 3
445 x 1
500 x 2
Hip was bothering me a bit coming into this one, but the squats felt strong right from the start so I decided to push the top set higher than originally planned.
DB Reverse Lunges
50 x 8
50 x 8
50 x 8
These are just a good volume pump for my quads and seem to not bother my knees at all (possibly even help them).
Sandbag Extensions - pick and lap, lap to full extension = 1 rep
150 x 10
150 x 10
150 x 10
Nothing too difficult here, just more sandbag reps. The 150lb bag feels light after filling that 250lb bag and moving it around my home gym.
Feb 13, 2023
Press
135 x 5
135 x 5
155 x 10
135 x 10
Dips
15
15
15
15
Chins
10
10
10
10
Feb 17, 2023
Deadlift
135 x 5
225 x 5
315 x 5
365 x 10
Sandbag to Shoulder
150 x 5
200 x 3
250 x 1
250 x 1 (other shoulder)
150 x 5
I wasn’t sure if I was going to be able to shoulder that 250lb bag. The first single was a BATTLE! The second one used a lot better technique (bearhugging lower on the bag), and was able to “whip” it up to the shoulder with a lot more ease (still far from easy).
Hanging Leg Raise
10
10
10
10
10
Feb 19, 2023
Bench Press
135 x 5
185 x 5
205 x 5
Viking Press
45 x 10
90 x 10
135 x 5
180 x 5
180 x 8
180 x 15
I played around a bit with what I could find around the weight room in an attempt to create a viking press (I just received the viking press handle attachment). I’m 3 weeks from my Strongman Comp now, so I want to get even more targeted with my workouts as technique is going to be my weak point in this lighter comp.
DB Row
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10
Chinup Bar Hang
30s
30s
30s
My shoulder was bugging me today, so I was hopeful that these would help. I’ve been on the foam roller a few times as well.
My lovely wife walked through the woods until she found a tree long enough to stand up and attach a bar at 15’ height.
I just got home from work to throw my 35lb bag a few times. The weights for the comp range from 25-45lbs.
Her and my 3 year old cheering me on from inside the house.
Feb 25, 2023
Squat
135 x 10
225 x 5
315 x 20
I did not go into this squat workout with a plan. As soon as the first set of 45’s was added to the bar, I knew I was going to hit a 20-rep set of something. I was not sure how 315 was going to feel as a top set, if I couldn’t do 315, I likely would have just hit it at 225. These were tough reps, and my legs are still feeling the effects now 3 days later.
Reverse DB Lunges
50 x 8
50 x 8
50 x 8
A nice finisher after the widowmaker set. Legs were shaky.
GHR
10
10
10
Feb 28, 2023
Viking Press (weight is only counting plates added to apparatus)
45 x 10
45 x 10
90 x 10
135 x 5
180 x 5
235 x 12
235 x 5
180 x 10
180 x 10
180 x 10
This felt like great practice for the event. I feel stronger than I thought I would at this movement, we will see how well it translates to the competition in less than 2 weeks!
DB Pullover
50 x 12
60 x 12
60 x 12
60 x 12
Reverse Hyper - oh yeah, I just picked one up last night off of Marketplace.
90 x 15
90 x 15
90 x 15
90 x 15
A nice stretch/lower back pump to finish off the workout after the pressing.
March 3, 2023
Warmup
Axle DL: 225 x 5
High Handle TBDL: 225 x 5
Axle DL: 315 x 5
High Handle TBDL: 315 x 5
Mock Deadlift Medley
Axle DL: 405lbs x 1
Axle DL: 405lbs x 1
Axle DL: 405lbs x 1
HH TBDL: 550 x 1
This was to mimic my strongman comp event next weekend. Weights for the event are: ~330lbs Axle DL, 405 Stiff Bar, 475 DL Bar and 550lb HH TBDL). Since I only have enough plates to load two bars, I figured this would be a decent representation. I had 60s to complete the work, and had it done in ~45s.
I followed this up with another single of 550lbs TBDL without straps, just to make sure grip wasn’t going to be an issue (it wasn’t at all). This will shed a few seconds on my time, and I plan to pull each of my deadlifts strapless in competition (will probably keep the straps on my wrist, in case my grip decides to fail me on game day).
Reverse Hyper
110 x 20
110 x 15
Poundstone Curls - 25lb Axle
100reps
