Just finished my first meet.
Squat: 315
Bench: 205
Deadlift: 405
Bombed out on my bench so I didn’t total.
Going to return to WSFSB 3 on Monday.
Strongman Condition Day:
5 Sets of 50 yard 160lb Keg carry
5 Sets of 50 yard 20lb plate toss
2 Sets of 100 yard sprints
From yesterday:
Squat to Parallel : 275lbs 5s 3r
Reverse Lunge: 125lbs 3s 8r
GHR: 2s 5r (hamstrings cramped, couldn’t go on)
Leg Raises: 10lbs 3s 10r
Pullups 25 3 5
DB Rows 90 15 3
Pull Aparts 15 3
DB Shrugs 60 Thick DB 15 3
Hammer Curls 40 Thick DB 8 3
weight,reps,sets
Jump Squat 85lbs 8 5
BSS w/ ROM 85lbs 8 3
GHR/RDL 8lbs 3
Ab Pulldown Band 10 5
weight reps sets
Wide Pullup Assisted 12reps 4 sets
Straight Arm Pulldown 70lbs 10 reps 3 sets
DB Military Press 35lbs 15 reps 4 sets
DB Shrugs 80lbs 8reps 3 sets
Rope Pushdown 50lbs 15reps 3 sets
*Note to self, all machine work done on ghetto machine.
Strongman Conditioning Day:
7 sets of tire drags with 220lb football player 50 yards
3 sets of 160lb keg runs 50 yards
2 sets of explosive tire rows
Squat to Parallel 275lbs 5 sets 3 reps
Reverse Lunge 135lbs 3 sets 8 reps
Assited GHR 3 sets 5 reps
Leg Raises 10lbs 3 sets 15 reps
Pullups 5 sets 3 reps 25lbs
DB Rows 3 sets 15 reps 90lbs
DB Shrugs 3 sets 8 reps 70lbs thick DB
Hammer Curls 3 sets 8 reps 45lbs thick DB
Fever resulted in a forced deload lost almost 20lbs. Will get back twice as strong, just lighter
Didn’t have internet access, couldn’t post my log. Monday lift:
Rack Pull 435
5 sets 5 reps
Lunge 135
3 sets 5 reps
GHR
3 sets 5 reps
ran out of time to do anything else.
Haven’t been able to post all of my lifts, always forget so here goes all of them:
Clean and Press 165
5 sets of 5 reps
Tons of strongman event training, I’m now able to load a 170lb rock onto a 45’ platform 8 times in 60 seconds.
Grip is still a huge factor and I’m going into overtime with all of the extra training and recovery.
Finally I’m back, doing 5/3/1
Squat 5X 215,245,275
Lunge 5X10 135
Decline Crunch 5X10 5lbs
Bench Press 5X 155,165,195
Dumbbell Neutral Grip Chest Press 5X10 50lbs
1 Arm Dumbbell Row 5X10 80lbs
GPP/Strongman Day
Lots of sledgehammer work, used the sledgehammer as a mace, 4X10 Chop Circuit from synergy athletics.
My knee is killing me and it hurts to even walk on it. PT recommended to take two week deload for the lower body. Doing CW’s program with 50 pullups and 100 pushups per day, 6 days per week, 2 weeks.
My knee feels much better, but I’m going to give it another week.
Running Dave Tate’s Bench Press Program Monday and Fridays.
Wednesday: 5 X 3 for powercleans at 185 then one set of three at 205
5 Natural GHR + 20 second hold on ab wheel => Three sets
10 Lunges each leg => 3 sets
Saturday Strongman day:
Width of the field keg runs X 6
Keg Loads to a 52’’ level X 50
Nice weights on your first meet man! Don’t worry you’ll get total on your next meet, at least now you know where your weak points are at and what to work on.