Didn’t sleep well last night which, on top of the 900kcal day yesterday, meant an inevitably shit workout. Just had no energy and everything was sluggish. Shocker.
Actually only farmer’s walks were disappointing. Grip just was not there. Might sack off this fat loss thing until post comp. Who needs abs anyway?
Workout
Warmup
200 pullaparts
100 dislocates
Limber 11
Farmer’s Walks For ~20m/60ft with drop and turn midway.
15kg (35lbs) for two runs
45kg (100lbs) for one run
55kg (125lbs) for one run
60kg (135lbs) for three runs Dropped it twice in the last two runs. Just couldn’t keep it held. Felt a lot heavier than the 80%ish it was.
SSB Box Squats To a box thats pretty damn close to parallel.
8x20kg (45lbs)
8x40kg (90lbs)
2x8x60kg (135lbs)
@littlesleeper any tips to get the most out of these? They seemed to hit my glutes and hips well.
Speed Deadlifts
8x3x90kg (200lbs) w/45s rest
DB Row
3x12x35kg (80lbs)
DB Bench
3x12x20kg (45lbs) Superset with rows.
Wide Lat Pulldown
3x12x75kg (170lbs)
Seated DB Shoulder Press
3x10x20kg (45lbs) (PR, hilariously)
Couldn’t deal with conditioning or grip. Going to eat a lot now.
Crossfit lads were doing some sort of competition today so there was a good atmosphere in the gym but not much room.
Workout
Warmup
200 pullaparts
100 dislocates
Limber 11
Block Pulls (from bumper plates)
3x60kg (135lbs)
3x100kg (225lbs)
3x120kg (270lbs)
3x140kg (315lbs)
1x160kg (360lbs) Turns out I might be weaker from this height. Which is sad because it looks like the comp will be from a few inches of mats. Then again it is my first time doing them. @T3hPwnisher you pull from all kinds of heights; any adjustments I might have to make? Already stole your pressing protocol today so might as well get more stuff!
Press
Strict:
5x35kg (80lbs)
5x40kg (90lbs)
12x45kg (100lbs)
With leg drive:
4x60kg (135lbs)
Strict:
17x35kg (80lbs)
With leg drive:
3x5x40kg (90lbs)
Strongman Conditioning
Put off until tomorrow. Wife-to-be didn’t want to go out in the rain to help out with car push/pulls today and to be honest I’m not arguing. Its pretty miserable.
Biggest adjustment I’d say is back off the weight and get in some rep work. It gives you some room for error/growth as you move through the ROM.
I tend to do well at any point in the ROM, because I’m not a speed puller in the slightest. I have “slow strength”, and can grind the everloving crap out of a heavy weight. If you’re not similar, and are used to relying on speed and momentum to carry you through a rep, partial ROM work might chew you up. And with that, I make a push for touch and go sets for higher reps, because it teaches you how to strain for a LONG time compared to dead stop sets.
Up to 222.2 today. Probably going to stay in the 220-225 range over the coming months.
Did a little arm-over-arm car stuff today which went OK; the climbing rope and towing hook I got work well. I need to scout around for somewhere that has both a flat surface on which to pull the car and something against which to brace my legs to better simulate the event.
Weighed in at 221.0 this morning. Really exhausted before today’s training, not sure why; perhaps the massively disappointing Game of Thrones episode is still weighing on me. Slogged through it though and it went OK.
Workout
Warmup
200 pullaparts
100 dislocates
Limber 11
Deadlifts
5x120kg (270lbs)
3x135kg (305lbs)
6x150kg, 1x150kg (340lbs) Hit the first AMRAP in one set, then one more before the 70s timer went off. Pretty sure 6x150 is a rep PR.
3x145kg (325lbs)
3x5x130kg (295lbs)
Front Squats
5x45kg (100lbs)
5x55kg (125lbs)
3x5x62.5kg (140lbs) These felt more comfortable, which is sad because it means heavier front squats are in my future…
SSB Good Mornings
3x10x50kg (110lbs)
GHR Situps
3x12x5kg (10lb) plate behind head
Circus Dumbbell
EMOM: 1 rep each arm w/25kg (55lbs) for 10 mins
Behind-the-Back Double Overhand Hold
3x45s w/70kg (155lbs)
Good news is I hit the farmer’s weight I was struggling with last week. Bad news is that’s less than my PB. Hopefully I’m just out of practice…
Training
Warmup
200 pullaparts
100 dislocates
Limber 11
Farmer’s Walk 40m/120ft with drop and turn
1 run w/15kg (35lbs)
1 run w/45kg (100lbs)
1 run w/55kg (120lbs)
1 run w/65kg (145lbs) (one drop)
3 runs w/55kg (120lbs)
Solid day of training but a nagging pain in my side has gotten worse after. Feels like I’ve pulled or strained something in my obliques. Fortunately tomorrow was a planned recovery day so hopefully it won’t get much worse. Also hopefully it isn’t a hernia.
Workout
Warmup
200 pullaparts
100 dislocates
Limber 11
Deadlifts
5x125kg (280lbs)
3x140kg (315lbs)
6x155kg, 1x155kg (350lbs) (rep PR) Hit the first AMRAP in one set, then one more before the 70s timer went off.
9x140kg (315lbs) (rep PR)
Front Squats
5x60kg (135lbs)
5x70kg (155lbs)
5x75kg (165lbs) (joint rep PR and felt nice and easy)
5x70kg (155lbs)
5x60kg (135lbs)
SSB Good Mornings
2x12x50kg (110lbs)
10x60kg (135lbs)
Cable Crunch
3x20x60kg (135lb) This hurt.
Circus Dumbbell
EMOM: 1 rep each arm w/25kg (55lbs) for 10 mins
Behind-the-Back Double Overhand Hold
30s w/70kg (155lbs)
30s w/85kg (190lbs)
30s w/90kg (200lbs) Grip is coming along.
@simo74 cheers. Need to rep 180kg (405lbs) in early July so pretty pleased I’m hitting heavier rep PRs.
Wednesday, 8 May
Forgot to weigh-in today. Whatever weird strain I have feels a little better now; at the very least, I have to bend more to make it hurt, which seems like progress.
Training
Recovery
Limber 11
5 miles on Airdyne bike (around 15m)
100 facepulls (light)
3x12 straight-arm pulldowns (light)
20 lat raises superset w/20 curls (light)
So I hit a farmer’s walk weight PR today. Side is pretty damn painful, but I think if it were a hernia then today would have let me know in a big way. #notadoctor
Probably will book in to see a doctor just for peace of mind unless it gets significantly better over the weekend.
Training
Warmup
200 pullaparts
100 dislocates
Limber 11
Farmer’s Walk Inside today, so a shorter distance.
24m/70ft with midway drop and turn: 15kg (35lbs)
24m/70ft with midway drop and turn: 35kg (75lbs)
24m/70ft with midway drop and turn: 52.5kg (115lbs)
24m/70ft with midway drop and turn: 60kg (135lbs)
24m/70ft with midway drop and turn: 67.5kg (155lbs)
24m/70ft with midway drop and turn: 80kg (180lbs) (one drop, probably over 70s too) (PR)
Nice to see some progress on these after a while of stagnant sessions. I would have liked to go the distance dropless but what can you do. Still not sure how I’m going to manage to move 25% more weight for 40m…
SSB Squat to Box
3x8x60kg (135lbs)
Lat Pulldown/Seated DB Press
3x12x90kg (200lbs)
3x10x20kg (45lbs)
Oblique/side/whatever still pretty owie today with certain movements. Today is another recovery-focused day anyway, but tomorrow is meant to have block pulls, presses and front squats. Will see how it feels tomorrow and potentially could end up doing some lighter DB isolation and conditioning stuff.
Have booked to see a GP on Tuesday but hopefully I won’t need it by then. A forced deload week might not be the worst thing in the world, though.
Training
Recovery
200 pullaparts
100 dislocates
Limber 11
Grip
3x5x each hand CoC Trainer
2.5x right hand CoC 0.5
2x left hand CoC 0.5
Too-short hold each hand CoC 0.5
10x5x each hand CoC Trainer