Lower back DOMs is the worst. I have a bad back so it can be hard to differentiate between DOMs and an inflamed lower back. You just pray that it goes away after a couple of days and doesn’t stick around for a month
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I don’t even have a bad back and I feel this way, haha.
Wednesday, 27 March
Weighed in at 217.8 today. Just one of those plateaus. Though I did eat like 1.5lbs of chicken last night…
Hoping to be a steady 215ish before my trip to Ireland over Easter.
Workout
Warmup
200 pullaparts
100 dislocates
Limber 11
McGill Big Three, because apparently everyone loves this
Squats
10xBW
5x60kg (135lbs)
3x80kg (180lbs)
2x90kg (200lbs)
1x100kg (225lbs)
2x2x120kg (270lbs)
Press
5x20kg (45lbs)
3x30kg (70lbs)
2x40kg (90lbs)
1x50kg (110lbs)
2x2x55kg (125lbs)
Lat Pulldowns
5x20x90kg (200lbs)
This kills the bicep. Done between press/split squat sets.
Contra-loaded Bulgarian Split Squats
2x8x15kg (35lbs) each leg
Circus DB Clean & Press
2x25kg (55lbs) each hand
1x30kg (65lbs) each hand (left-arm PR)
0x35kg (80lbs) right hand (thought I’d chance it; didn’t bother trying with the left)
Double Overhand Behind-the-Back Holds
30s @ 60/70/80kg (135/155/180lbs)
Trip to Ireland = adds 2kg in Guinness alone !!
2 Likes
Prefer Smithwicks myself (even before being in a relationship with a Kilkenny lady), but macro-wise it’s all the same shite.
Fortunately for my liver and waistline, I only have one proper session planned meeting up with some old work colleagues.
2 Likes
Friday, 29 March
Weighed in at 216.2 today, so seem to have broken that plateau. I kinda felt like I was pushing things recovery-wise last week but a slightly cheaty weekend has helped this week.
Pretty sure that visually/waistline-wise I’m roughly the same point as I was last summer, except 10-12lbs heavier. Still a long way from lean, though.
Workout
Warmup
Limber 11
200 pullaparts
100 dislocates
Deadlift
3x60kg (135lbs)
3x100kg (225lbs)
2x120kg (270lbs)
1x140kg (315lbs)
2x2x160kg (360lbs)
Lost my brace on the eccentric of the penultimate rep and the bar got a bit out in front and tweaked my back a little bit. Nothing major though.
Bench Press
5x20kg (45lbs)
3x40kg (90lbs)
3x50kg (110lbs)
2x60kg (135lbs)
1x67.5kg (150lbs)
2x1x75kg (165lbs)
Got out of groove for a planned double and took two singles. Only ever had this weight for 1-2 reps before, and it’s been a max recently.
1x2x75kg (165lbs) (joint-rep PR)
Last rep was RPE10. Never managed to grind through a bench like that before; felt like my shoulder was going to pop out. Lockout took several seconds.
Dumbbell Row
Done between bench warm-ups
50 reps in 3 sets with 35kg (80lbs) (18/16/16)
Farmer’s Walk
20m/60ft with drop and turn midway
1x 55kg (120lbs)
1x 65kg (145lbs)
1x 70kg (160lbs) (not a PR, but the easiest this has felt)
GHR Situps
3x8 w/5kg (10lbs) plate behind head
Barbell Curls
3x20 w/20kg (45lbs)
3 Likes
Saturday, 30 March
Down to a 2019 low of 214.6 today. Weigh-in was an hour later than usual but still decent.
Workout
Hill sprints: approx 150m (little under 500ft) over 16% gradient.
Five rounds. No fun at all. Didn’t time rest periods; just got it done as needed. About 20-25m I think.
1 Like
Sunday, 31 March
Woke up at 6.30 which is now 7.30 so the weigh-in was sort of a little late but not really… anyway, 215.7.
Been lazy with my non-lifting days of late so got on the Airdyne-style bike for 30m today while listening to Jim Wender on the EliteFTS podcast which is excellent.
Monday, 1 April
Body obviously playing an April Fool’s prank today with a 218.0 weigh-in.
I imagine it’s a combination of bad sleep, an earlier wake-up thanks to the clocks going forward, and a salty dinner last night.
Workout
Warmup
Limber 11
200 pullaparts
100 dislocates
McGill Big Three
Squat
5x20kg (45lbs)
5x40kg (90lbs)
3x60kg (135lbs)
2x80kg (180lbs)
1x100kg (225lbs)
1x115kg (250lbs)
1x125kg (265lbs)
A dirty, full-on squat morning rep. Really bad.
Press
5x20kg (45lbs)
3x30kg (70lbs)
2x40kg (90lbs)
1x45kg (100lbs)
1x50kg (110lbs)
1x55kg (125lbs)
1x60kg (135lbs)
Lat Pulldown
Done between press warmups.
5x20x90kg (200lbs)
DB Shoulder Press
Seated with cheaty back support.
3x10x20kg (45lbs)
Contra-loaded Split Squat
2x8x20kg (45lbs)
Triceps Pushdown
3x20x30kg (65lbs)
Rear Double Overhand Holds
30s each:
70kg (155lbs)
80kg (180lbs)
85kg (190lbs)
Post-Contest Training
Been thinking about this recently, since the comp is on July 6 and we’ll be moving at the end of that month.
I’m liking more and more the idea of running The Krypteia as no doubt I’ll still be in need of body comp improvements and I think the 100 Goblet Squats each week will really help out my barbell squat.
An added bonus is that this can be run pretty much anywhere: you just need a barbell, bench, somewhere to do chins and some heavy KBs/DBs which means that no matter where we end up moving I’ll be able to find a gym with everything I need to run the program as written. That will take me through until mid-November as well so it’ll be nice to have some short and sweet training sessions coinciding with the likely start of a new job.
4 Likes
Tuesday, 2 April
Down a little to 217.2 today. Not sure what’s caused this fluctuation but that’s showbiz, baby.
Today was fun because I got to play with a Prowler/sled thing.
Workout
Warmup
Limber 11
Conditioning
Unfortunately only had about 15yds of room to play with here. Each rep was dragging the sled backwards a bit with a rope, then arm-over-arm pulling it to me and pushing it back. Done with around 90s rest between sets.
1x empty sled (Google says 35kg/75lbs but I dunno)
1x sled + 20kg (45lbs)
1x sled + 40kg (90lbs)
1x sled + 60kg (135lbs)
6x sled + 80kg (180lbs)
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Wednesday, 3 April
Weighed in at 216.1 today. Decent.
Decent session. Got a deadlift PR and then missed a bench PR just to keep myself humble.
1-plate press
2-plate bench
3-plate squat
4-plate deadlift
Workout
Warmup
Limber 11
200 pullaparts
100 dislocates
KB swings
Deadlift
5x60kg (135lbs)
3x100kg (225lbs)
2x130kg (285lbs)
1x140kg (315lbs)
1x157.5kg (350lbs)
1x167.5kg (375lbs)
1x180kg (405lbs) PR and yes I know it’s only 397lbs but four plates is four plates.
Bench Press
5x20kg (45lbs)
3x40kg (90lbs)
2x55kg (115lbs)
1x60kg (135lbs)
1x67.5kg (155lbs)
1x72.5kg (165lbs)
1x77.5kg (175lbs)
0x81kg (182lbs)
Pendlay Row
3x8x60kg (135lbs)
Also did 3x81kg (182lbs) to see just how much stronger my row is than my bench. That much.
3 Likes
Boom. Good milestones passed recently. That 4 plate dead is solid for feeling all bro
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I remember my first 4 plate deadlift. I had to use straps (before I learned mix grip) and an old dude looked at me like I was crazy. Congrats!!!
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@losthog thanks!
@BOTSLAYER oh I used straps. Fully embracing the strongman vibe.
Thursday, 4 April
Took the day off training today. Figured it was sensible to move my rest day to the day after maxing deadlifts.
Weighed in at 215.9.
2 Likes
Friday, 5 April
Same weight-ish today at 215.8. Didn’t have much planned for today’s training so decided to do some squats, test my front squat TM for post-holiday training, and then hit some overhead PRs.
Workout
Warmup
Limber 11
200 pullaparts
100 dislocates
McGill Big Three
Squats
5x20kg (45lbs)
5x40kg (90lbs)
3x60kg (135lbs)
3x80kg (180lbs)
3x100kg (225lbs)
3x110kg (250lbs)
Circus Dumbbell Clean & Press
Right hand: 1x25kg (55lbs)
Left hand: 1x25kg (55lbs)
Right hand: 1x30kg (65lbs)
Left hand: 0x30kg
Right hand: 1x32.5kg (70lbs) (PR)
Left hand: 2x25kg, 1x27.5kg
Push Press
5x20kg (45lbs)
3x40kg (90lbs)
2x50kg (110lbs)
1x60kg (135lbs)
1x65kg (150lbs) (PR)
1x70kg (160lbs) (PR)
Chinups
5xBW
3x3x10kg (25lbs)
2 Likes
Saturday, 6 April
Weighed in at 216.0 today.
Noticed that I have put 100kg/225lbs on my S/B/D total since starting this log which is kind of nice. Slower progress than I’d like but at this rate I’ll be the strongest human alive by the time I’m 40.
2 Likes
Sunday, 7 April
Up to 217.2 today as I went out for a Thai meal last night. Usual intake is around 2500-2800kcal with 100-150g carbs; yesterday was 4,000+ with almost 500g carbs. So not surprising, and it fuelled a decent session.
Axle efforts notwithstanding, this basically the first of a few deload sessions over the coming week or two as I’m in Ireland from 10-18 April. There’s a strongman gym in Carlow I might be able to check out but I’m not sure if I’ll have time.
Workout
Warmup
200 pullaparts
100 dislocates
Limber 11
McGill Big Three
Axle Continental Clean & Press
3x40kg (90lbs)
2x50kg (110lbs)
1x60kg (135lbs) (joint PR)
1x65kg (145lbs) (PR)
1x70kg (155lbs) (PR - major grind. 77.7% comp weight)
Squat
Did these low bar as I notice the bar path is moving too far forward high-bar. Felt decent.
5x20kg (45lbs)
5x40kg (90lbs)
5x60kg (135lbs)
5x80kg (180lbs)
5x100kg (225lbs)
Bench Press
5x20kg (45lbs)
5x40kg (90lbs)
5x60kg (135lbs)
5x67.5kg (150lbs)
5x70kg (155lbs) (one rep off an all-time PR and the best bench has felt in a while)
Chinups
5x5 @ BW
So you know what the weight classes are for strong man shows? What’s the lightest division?
Don’t think there are any for this specific one. There’s just the first-timers, the novices and then everyone else.
Only classes I know exist from seeing comps on FB and whatnot are u80, u90 and u105 but I’m sure there’s more.