Tons of squats and sldl work, nice volume and great for conditioning and possibly losing inches.
Thanks GV.
3/8
1a. bench barx20 135x10 225x5,10,15,18
1b. underhand bb rows 135x5,5 225x5,10,15,15
2a. db curls 40’s x 10,8,6
2b. lateral raises 25’s x 10,8,6
2c. db french press 40’s x 10,10,10
It was 45 degrees and the sun was out yesterday. So I put my boots on and walked through the snow in the yard with 135 lbs on my back. The snow was at least knee deep and was thigh deep in spots. It was more difficult than I had expected.
Steve, I have a question if you don’t mind. I want to start a conditioning day consisting of Yoke walks, Conan wheel and farmer’s walks. What are you suggests for the best ways to set that up as a routine.
[quote]JoeGood wrote:
Steve, I have a question if you don’t mind. I want to start a conditioning day consisting of Yoke walks, Conan wheel and farmer’s walks. What are you suggests for the best ways to set that up as a routine.[/quote]
You have a Yoke and a Conan wheel? I’m jealous as hell.
I find it easy to set up workouts in the gym. Figure the percentages and the assist exercises and just follow what the book says to do. But once you start doing strongman training where’s the manual to tell how much and how often? All to often I wing it and do what I feel like which is usually some kind of carry and sprints. But you got me thinking so I googled ‘how to set up a strongman routine’ and found a bunch of good websites that should help both you and me. Sorry I’m not more helpful. I’ll be lurking on your thread to see what you try.
3/12
No belt
semi-sumo deads 3.5’’ deficit 135x2 185x2 225x2 275x2 315x2 365x2 405x2 455x2 405x2
t-handle swings 100x10,10,10,10,15,10
ab rolls 3x15
Good times.
[quote]NHLFTR wrote:
3/12
No belt
semi-sumo deads 3.5’’ deficit 135x2 185x2 225x2 275x2 315x2 365x2 405x2 455x2 405x2
t-handle swings 100x10,10,10,10,15,10
ab rolls 3x15
Good times.[/quote]
As Dan John would say " Simple not easy"… nice deficit work Steve…How much snow you guys got on the ground? Ours is slowly shrinking but Christmas is coming and I’m not sure which will occur 1st; I’d like to get out and fire up the slosh pipe and do some sprints
Nice pulling my friend. I’m going to start hitting the Yoke and Conan wheel after squats as my first phase of getting acclimated to the strongman conditioning stuff. Eventually it will be its own day.
Paul, there’s still at least a foot of snow but spring is coming right? I like the deficit pulls. Think I’ll keep them for awhile.
Joe, I’m looking forward to reading your strongman training. I want to do a lot of weighted carries once the snow is gone.
3/14
1a. MP barx20 95x10 135x5 155x5 175x5 195x2 / push press 225x2 245x1 225x1 / MP 155x2x10
1b. chin-up BWx5,5,5 +50X3,3 BWx6,5,5,5,5,5
2. db bench 100’s x 12
3. bb rows 225x20
Got outside and did 100 sledge hammer swings yesterday. Getting ready for the good weahter.
Nice pressing and push pressing there and the sledge hammer swings are impressive. I think I will start adding some hammer swings in for conditioning soon.
[quote]gorillavanilla wrote:
Nice pressing and push pressing there and the sledge hammer swings are impressive. I think I will start adding some hammer swings in for conditioning soon.[/quote]
Thanks GV. Swings, carries and sprints are all fun to add for conditioning.
I thought when hockey was over there would be all kinds of time to lift. Not so. Maybe next week things will calm down. Didn’t start this workout until 9:20. My legs were tired before I started squats. I may need to have some motrin with my breakfast.
3/18
1.super-set:
a. leg curl 50x15 75x4x15
b. bowflex leg ext 100x15 160x4x15
2. powertec squats 1 pps x 10, 2 pps x10, 3 pps x 10. 4 pps x 10
3. powertec calf raises 4 pps x 6, 3 pps x 10, 2 pps x a bunch, 1 pps x a bunch
4. squats 135x5 225x5 315x5 (belt on) 405x5 315x10
5. sldl 4’’ deficit 225x3x10
[quote]NHLFTR wrote:
I thought when hockey was over there would be all kinds of time to lift. [/quote]
That made me laugh because when I stopped coaching lacrosse I thought of all the stuff I would have time to do…somehow LIFE crept in and took up the time…damn it!
Definitely can relate to having to lift at what would be odd times because of family. The motrin breakfast sounds harsh.
Thanks guys. Free time can be hard to come by.
3/22
- cleans 135x3x2 155x3x2
2a. bench 135x5 185x5 225x5 275x5 315x3 365x2 225x22
2b. bb rows 135x5 185x5 225x5 275x5 315x3 365x4 225x20 - stone trainer 110x3 short carries
- cheat straight bar curls 135x10 (3 or 4 good curls)
- t-handle swing 53x20
- wrist rolls 4 sets
Carrying furniture yesterday got me thinking about what real functional training exercises are. Sldl, heavy curls and carries held against the chest. A 400lb Bench and 250 lb MP did nothing to help carry couches yesterday. Embarrasingly I think my 15 year old had an easier time than I did.
3/25
- cleans 135x2 155x2 175x2 195x2 225x1,1,1
- semi-sumo deads 225x2 275x3 315x3 365x3 405x3 455x1 315x5,5,5
3a. t-handle swings 100x3x10
3b. ab rolls BWx3x5
solid work my friend…I still cant see my grass…your comment about 'functional" training made me think that I need to get outside and carry odd shaped things, sand bags,slosh pipes,small cars , and wrestle anaconda’s…
[quote]OldGoat wrote:
solid work my friend…I still cant see my grass…your comment about 'functional" training made me think that I need to get outside and carry odd shaped things, sand bags,slosh pipes,small cars , and wrestle anaconda’s…[/quote]
Most of my yard is still covered in snow with some grass showing. But luckily we’re getting 1-2 inches tomorrow so any of the grass will get covered. And I can’t wait to get outside and carry something heavy.
3/27
- hang clean 135x5x5
2a. MP 135x10,10 155x5 175x5 195x5 215x4 BNP 135x20
2b. chin-up BWx6,6 +25x5 +50x3,4 BWx6,5 - db bench 70x26
I had more in the workout book to do but I’d had enough.