5/4
3.5 mile walk
Then got outside and with an olympic bar, 2x25s, 4x10s (135 total) and tried some carries I haven’t before.
4 trips up and down the 100’ hill in my back yard with bar switching btw back squat and front squat position
several overhead carries on flat ground
a bunch of hang clean and press
a few squats, floor press (ground press?) and rows
2 tire drags - 1 walk,1sprint
This workout was a blast. I may feel this tomorrow.
I am liking your outdoor training.
nice work
Thanks Kev. Feels good to get outside.
5/7
1a. fat bar deads 105x5,155x3,195x3,245x3,285x1,335x1,375x1,425x2x1,375x3x1
1b. MP barx10,95x5,135x5,155x3,185x1,1,1,1,1
outside with 135 lb barbell, all carries 40-50 yards
(carry weight over to workout area)
2. 4 overhead carries
3. 2 back squat position hill walks - rest at top for a minute get bar in position then back down
4. 2 front squat position hill walks - rest at top for a minute get bar in position then back down
(carry weight back to house then everything into the basement)
Fun workout. Along with the carries I did at least 13 cleans and 12 presses to get the weight into postiton and
[quote]NHLFTR wrote:
I’ve stolen ideas I like from both.
[/quote]
We’re allowed to do this?
[quote]sen say wrote:
[quote]NHLFTR wrote:
I’ve stolen ideas I like from both.
[/quote]
We’re allowed to do this?[/quote]
I asked my wife first and she said it would be ok. So yes we can.
5/12
1a. trapbar deads 135x7,185x7,225x7,275x7,315x7,365x5x7
1b. bench barx20,95x7,135x7,185x7,225x7,275x5x7
Been really busy lately and just can’t get out of bed at 5 am to workout. Felt good tonight though.
With your strongman style training Steve I thought of something for you.
Rotate between big lifts (daily)then go outside and lift stones or farmer walks etc…
Monday: 1 Cleans. Work up to a 3 rep where the speed is still fast then take off 10% and do 5 sets of 3 then take an additional 10% off and do 1 set of 8.
2 farmer walks with stones or Trapbar. 5 sets of distance.
Tuesday: 1:Squats 5x5 @ 70% of your 1rm and slowly go from there as you see fit.
2:Stone throws Overhead, chest pass, single arm shot -whatever is clever
5 skips up your hill in back
Wednesday:1: Bench press 5x5 @ 70% of your max like squat.
Barbell walk front sqaut/overhead/back sqaut.
3 sprints up your hill
Thursday : Off
Friday: 1: Trapbar deadlift same as monday template
OHP press 5x5 @ 70% of your 1rm
5 prowler sprints
Saturday: 1: Dips 3 xmax
2: pullups 3xmax
3.Barbell curls 3x15
4. Pushdowns 3x20
Sunday:
BBQ and play with your kids in a sport or chase around your wife…lol
Just some thoughts.
As a warm up do some situps/toe touches/jumping jacks in a circuit like 3x15 no rest between exercises.
[quote]FISCHER613 wrote:
With your strongman style training Steve I thought of something for you.
Rotate between big lifts (daily)then go outside and lift stones or farmer walks etc…
Monday: 1 Cleans. Work up to a 3 rep where the speed is still fast then take off 10% and do 5 sets of 3 then take an additional 10% off and do 1 set of 8.
2 farmer walks with stones or Trapbar. 5 sets of distance.
Tuesday: 1:Squats 5x5 @ 70% of your 1rm and slowly go from there as you see fit.
2:Stone throws Overhead, chest pass, single arm shot -whatever is clever
5 skips up your hill in back
Wednesday:1: Bench press 5x5 @ 70% of your max like squat.
Barbell walk front sqaut/overhead/back sqaut.
3 sprints up your hill
Thursday : Off
Friday: 1: Trapbar deadlift same as monday template
OHP press 5x5 @ 70% of your 1rm
5 prowler sprints
Saturday: 1: Dips 3 xmax
2: pullups 3xmax
3.Barbell curls 3x15
4. Pushdowns 3x20
Sunday:
BBQ and play with your kids in a sport or chase around your wife…lol
Just some thoughts.
As a warm up do some situps/toe touches/jumping jacks in a circuit like 3x15 no rest between exercises.
[/quote]
Rick, great to see you. I like your ideas. I’ve had some of the same thoughts lately. One or two weight room exercises then outdoor work. And a day for curls,push downs,etc. I’m just so inconsistant.
5/13
Got outside with the 135 lb barbell and did some carries
5 overhead carries (1 uphill)
3 back squat hill carries
1 Bradford press to failure
The uphill overhead carry was interesting. Weird muscles doing weird things.
Nice work. This time of year, the more outside work the better.
Thanks Jack.
5/14
My oldest son has been working out a couple times a week and jogging. Tonight he and I jumped in and out of my big tire many times and did a bunch of waiter walks. I haven’t jumped in years. Felt good.
5/16
1a. Fat bar deads 105x5, 195x5, 235x3, 285x1, 335x1, 375x1, 425x5x1
1b. MP barx20, 95x7, 135x7, 155x7, 175x5x7
5/17
My left knee and left low back had sharp pain when I lifted my leg to sprint. I had to do a few warm up jogs to stretch things out. Even then it wasn’t pain free. Maybe I did too many jumps. Advil is my friend tonight.
5/19
5/20
Feeling good today. Low back and knee were ok.
5/24
Do you think doing Bowflex on off days or as a supplement to bar lifting will improve a powerlifters conditioning/strength?
[quote]gorillavanilla wrote:
Do you think doing Bowflex on off days or as a supplement to bar lifting will improve a powerlifters conditioning/strength? [/quote]
I know Paul Carter does high rep workouts on off days to help conditioning and prevent injuries. So the bow flex workouts on off days would most likely help.
5/25
A bunch of jumps in and out of big tire
2 sets step ups BW only
3x10 Sit ups feet hooked under tire rim
5 hill sprints
Thanks, that’s what I was thinking plus the Bowflex would be good for my wife.