Now that I’m looking through the past events, it looks as though the LW’s and MW’s stone weight were either the same or only 10-20lbs difference. Then jumps significantly for the light-heavy (275lbs)
I think 360? Not 100% sure. Master heavyweights, open lightweights, open <200, And open <231 all used the same stones. 240, 260, 280, 300, and 320.
That’s socrazy to me
07/31/2017
Lower
Jumps
Bar Hangs
Front Squat Holds
135 x 30s
185 x 30s
225 x 30s
275 x 30s
315 x 20s, 20s, 20s
Back Squat
135 x 5
225 x 5
315 x 3
355 x 2 x 10 (10min EMOM doubles)
Reverse Lunges/RDL (I do my reverse lunges, followed by a behind the neck push press, then drop it down for RDL’s then ugly power clean it up to the rack…this entire set kicks my ass - it looks a hell of a lot easier on paper than it is)
12/12, 12/12, 12/12
Ab Wheel
15, 12, 12
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Hey man, strongman training seems to go well. Continentals are pretty much the worst thing that I have ever tried. Luckily I never had to do them heavy. Then again with my expertise in weightlifting, every clean looks pretty ugly 
Is your knee feeling better?
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I have yet to have that “aha” moment when cleaning. Just a weird explosive, cheat, reverse-curl.
Yes it is, thanks for asking. I’d say I’m hanging around 80%. Still tender, and gets inflamed after a squat workout. But ice typically solves that issue, and I’m trying to do my best to not favour it too much when squatting. I’m doing some single leg movements (reverse lunges in particular) so I’m forcing myself to use it enough.
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08/02/2017
Today I worked out at the gym at the university I went to. They have definitely improved it over the last few years. It was always a pretty state-of-the-art place but they have gotten rid of some useless stuff and added more free weights. They even have deadlift platforms! A friend of mine is living in town and has a membership there so he snuck me in the back door of the facility. We are planning to get 1 workout in a week together in the gym, or until we get caught.
Barbell Bent Over Row
95 x 10
135 x 10
185 x 10
205 x 10 x 5
Landmine Rows Close Grip
90 x 10
135 x 10
180 x 5 x 2
Good pace for this back work. Back was pumped.
Barbell Bench
135 x 10
185 x 10
225 x 5
275 x 3
315 x 2 x 4
185 x 15
Bench felt aa little different as it is (I assume) competition height. I’m just using a cheap adjustable bench at home that is a little higher. Seemed awkward for me to try to generate leg drive. Just something I’d need to get used to .
SUPERSET
Dips/Chins
12/12, 12/12, 10/10, 10/10, 10/8, 10/6
BRO PUMP
Fixed BB Curls
First to 100reps. (I used 40lb fixed BB he used 30 and he won)
25, 15, 15, 15, 15, 15
Triceps Rope Pulldown
A whole bunch single and double arm.
Finished the workout with a Walter’s walk around the gym with each arm. 70lb DB. No chance I could have gone further or heavier. Arm was shutting down. Good workout.
So I got home and are a bag of frozen vegetables and a bag of shrimp (dont worry i cooked it all up).
Made some protein smush with coconut and then had some harvest crunch granola with almond milk, Metabolic Drive and blueberries. Yum.
7 Likes
Protein smush! Perfect name for it! lol
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Possibly a protein sploot…? 
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08/03/2017
Well today was one of those days where I almost convinced myself to skip my workout…multiple times.
I’m feeling a little tight from yesterday’s workout which was higher volume for me (yes still not even “typical” volume for most of you hardcore readers out there) and went out for lunch with guys at work and downed a big ol’ plate of Thai food (mainly chicken and rice, don’t ask what I ordered…it was number 1 on the menu and the boys recommended it). It was decent, but a little heavy on the coconut sauce, it kind of took over the meal. Anyways, the point was I ate this AFTER eating the lunch I packed, so I was feeling pretty full and lethargic.
Fast forward through my meaningless blabbering, I did go to the gym for a quick half ass workout.
SUPERSET
Axle Strict OHP
92 x 12
115 x 12
135 x 10, 10
115 x 10
Upper back and pecs were tight today from yesterday’s bench/dips/rows so every set here felt heavy.
Clean Grip High Pulls
135 x 12 x 4
Kept things light and got a little volume for a pump. I think I might be noticing a hint of upper back gainz from @brady888’s programming, so that’s a huge win. #YolksOnYokes
SSB Squats
135 x 10
225 x 10
275 x 8, 8
Knee was being pissy, so I didn’t bother arguing. Moving on to abs…
Hanging Leg Raises
15, 10, 12, 15
Random rest periods accounted for the random rep counts.
Glad I got to the gym for a workout. Ended up being a little better than I intended, and hell of a lot better than skipping out. Two weeks from now I’m at the cottage for a week so I need to at least hit every workout from now until then and just enjoy a complete deload (lots of swimming).
3 Likes
This made me think of someone cracking eggs on my neck, which is a interesting mental picture.
I prefer #TrapsOnTraps, #TrapsInTheTrap, or #TrapsRunTheTrap 
2 Likes
I painted the exact mental picture I was going for! 
I 
traps.
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Son of a…friggin’ health food ova’ hea’!
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08/08/2017
Well short on time today as we are off to a friend’s BBQ. Managed to get in some good quick work though. Lower back was quite sore yesterday and today from sleeping on the floor at our friend’s cottage this weekend.
100 Reps of Light Back Squat
45 x 10
135 x 10
185 x 10
225 x 10
275 x 10, 10, 10
225 x 10
185 x 10
135 x 10
Superset with:
Makeshift Reverse Hyper on a Back Extension Thing (as illustrated by @oldbeancam HERE)
10, 10, 10, 10, 10, 10, 10, 10
Holy lower back pump. Unfortunately, back still pretty sore. Off to BBQ, might hit the AirDyne for a bit when I get home, depending how late it is.
5 Likes
Well I’ve made an internet deal for a used set of dumbbells that I’ll be picking up tomorrow. I’m trying not to get my hopes up in case it doesn’t work out but it will be a set of Pro Style dumbbells from 50lbs to 100lbs in 5lb increments with two racks. Needless to say, this will be an awesome addition to the weight room.
This was one of the top 3 things I’ve been keeping my eye out for. The other two being a reverse hyper/GHD and a good high quality bench (the one I have now isn’t as stable as I’d like it to be - it rocks side to side when benching…).
08/09/2017
Breakfast: 3 whole eggs, mozzarella cheese, grated turmeric root, pepper and Frank’s Red Hot Seasoning
A.M.
1 Mile 50lb Weighted Vest Walk
Lunch: 250g of ground beef cooked in garlic and bell peppers, more raw bell peppers, corn, 1/2 white potato.
Well, good timing for the release of THIS article. I just went and picked up a Collagen powdered supplement from the health food store (along with some Gelatin (Beef)). So I’ll be adding one scoop of these to my arsenal of supps.
Dinner: Meat, potatoes, vegetables
Dessert: Protein, pumpkin, zucchini bread…delicious!
I also put in 15 mins on the AirDyne: 2 mins moderate pace warmup, 4 mins Tabata(ish - I did 6 x 20s sprints and a few of my 10s rest turned into 20-30s since quads an back were on fire…).
Later my wife and I did 10mins of yoga. Back was still pretty tender, so took today as an active rest day.
5 Likes
I fucking hate the airdyne, I’d hit it too if I were you. Stupid lung murdering bastard thing
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Good dumbbells are the one thing I miss from a traditional commercial gym. Good luck, I love a good deal.
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how does this reverse pyramid thing feel? ( going back to the starting weights at the end of the workout )