I don’t know, I do 3 sets of 10 at 50# 1 arm DB press as an accessory, and that’s pretty close to the same movement, except you’re using leg drive when you do it in competition. I’ll have to test it sometime.
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4/29/25 5/3/1 whole body strongman version, cycle 7 day 3
Warmup: barbell complex x3
Power cleans:
3x45#
3x65#
3x95#
3x120#
3x140#
3x160#
Joker sets
1x175#
1x185#
Superset with 25# weighted chin-ups: 1,2,3,4,5,6,7.8
Squats:
3x45#
3x95#
3x135#
3x175#
3x215#
3x250#
3x280#
Joker set
1x295#
Accessory:
Superset of Zercher squats: 5x155#, stopped at one set
25# weighted dips: 10,10,10
EZ curl bar curls: 58# x10,10,10
Tricep extensions: 58# x12,12,12
So I bought a new washing machine and installed it yesterday, and I slipped on a slick step while bringing it up the stairs and I think I strained my right hamstring again. I was careful with form and keeping tight, but it still started bothering me by my last set. I probably shouldn’t have gone for a joker squat, but I decided to just stick with a single. I felt it more on the zercher squats so I only did one set there.
3 Likes
Okay, playing catch-up here. I went to Eureka Springs, Arkansas for a week and a half for a blues festival, and did not train other than lots of walking up and down hills and stairs, since we stayed at an AirBnB near downtown and didn’t even get in the car for 7 full days, just walked everywhere. I took the end of last week to get stuff done at home that I fell behind on, so I’m starting over with another deload week this week to get my body back into the groove. I’m starting injury-free, so we’ll go slow and easy and try to maintain that.
6/9/25 deload day one
Warmup: barbell complex x3
Power cleans:
Power cleans:
5x45#
5x65#
5x95#
5x115#
5x135#
Superset with chin-ups: 1,2,3,4,5
Squats:
5x45#
5x95#
5x135#
5x185#
Accessory:
Superset of Zercher squats: 135# x5,5,5
Dips: 8,8,8
EZ curl bar curls: 58# x8,8,8
Tricep extensions: 58# x10,10,10
4 Likes
Late posting again.
6/12/25 deload day 2
Warmup: barbell complex x3
Deadlift:
5x45#
5x95#
5x135#
5x185#
5x235#
Superset with chin-ups: 1/2/3/4/5
Press:
5x45#
5x65#
5x95#
5x115#
Superset with front squats 3x same weights
Accessory:
Dumbbell overhead press per arm: 50# 8,8,8
Superset with dumbbell bent over rows: 65# 8,8,8
6/13/25
Conditioning: I’ve been doing a mile walk with the dog every afternoon after work, and I’ve started incorporating running gradually. 1/2 mile walk to the dog park. 6x100m run, 1/2 mile walk.
4 Likes
6/16/25 whole body strongman version, cycle 8 day 1 -10% TM reset
Warmup: barbell complex x3
Power cleans:
5x45#
5x65#
5x95#
5x115#
8x135#
Superset with 25# weighted chin-ups: 1,2,3,4,5
Squats:
5x45#
5x95#
5x135#
5x185#
5x215#
10x245#
Accessory:
Superset of Zercher squats: 5x135#, 185#, 185#
25# weighted dips: 8,8,8
EZ curl bar curls: 58# x8,8,8
Tricep extensions: 58# x10,10,10
Started a new cycle, and decided to do a 10% reset back in working weights, to slow things down in the interest of avoiding injuries. Everything felt good.
4 Likes
6/19/25 5/3/1 whole body strongman version, cycle 8 day 2
Warmup: barbell complex x3
Deadlifts:
5x45#
5x95#
5x135#
5x185#
5x225#
5x255#
10x285#
Superset with pull-ups 1,2,4,6,8,10,15
Press:
5x45#
5x65#
5x95#
5x110#
10x125#
Superset with front squat 3xsame weights
Accessory -
Dumbbell overhead press per arm: 50# 8,8,8
Superset with dumbbell bent over rows: 65# 10,10,10
4 Likes
6/20/25
Conditioning: 1/2 mile walk to the dog park. 8x100m run, 1/2 mile walk.
Slight ramp-up in running from last week. Still getting my feet back under me, so to speak.
1 Like
6/23/25 5/3/1 whole body strongman version, cycle 8 day 3
Warmup: barbell complex x3
Power cleans:
3x45#
3x65#
3x95#
3x110#
3x125#
8x145#
Superset with 25# weighted chin-ups: 1,2,3,4,5,8
Squats:
3x45#
3x95#
3x135#
3x175#
3x205#
3x230#
8x255#
Accessory:
Superset of Zercher squats: 5x135#, 5x185#, 5x185#
25# weighted dips: 8,8,10
EZ curl bar curls: 58# x8,8,8
Tricep extensions: 58# x10,10,10
Good session, no hamstring pain but very tired overall. I’m convinced that the 10% reset was a good idea.
4 Likes
6/26/25 5/3/1 whole body strongman version, cycle 8 day 4
Warmup: barbell complex x3
Deadlifts:
3x45#
3x95#
3x135#
3x185#
3x235#
3x275#
8x305#
Superset with chin-ups 1,2,4,6,8,10,15
Press:
3x45#
3x65#
3x85#
3x100#
3x115#
8x130#
Superset with front squats 3x same weights.
Accessory -
Dumbbell overhead press per arm: 50# 8,8,8
Superset with dumbbell bent over rows: 65# 10,10,10
Everything was smooth and pain-free, another good day.
3 Likes
7/1/25 5/3/1 whole body strongman version, cycle 8 day 5
Warmup: barbell complex x3
Power cleans:
5x45#
5x65#
5x85#
5x105#
5x120#
3x135#
5x150#
Superset with 25# weighted chin-ups: 1,2,3,4,5,6,8
Squats:
5x45#
5x95#
5x135#
5x175#
5x215#
3x245#
5x275#
Accessory:
Superset of Zercher squats: 5x135#, 185#, 185#
25# weighted dips: 8,8,8
EZ curl bar curls: 58# x8,8,8
Tricep extensions: 58# x10,10,10
3 Likes
7/3/25 5/3/1 whole body strongman, cycle 8 day 6
Deadlifts:
5x45#
5x95#
5x135#
5x185#
5x225#
5x255#
3x285#
5x320#
Superset with pull-ups 1,2,4,6,8,10,12,15
Press:
5x45#
5x65#
5x90#
5x110#
3x125#
8x140#
Superset with front squats 3x same weights.
Accessory -
Dumbbell overhead press per arm: 50# 8,8,8
Superset with dumbbell bent over rows: 65# 10,10,10
Overhead press was feeling easy, so I pushed those on the last set. First time I’ve finished a cycle without a break in 2 months.
4 Likes
7/4/25
Conditioning: 1/2 mile walk to the dog park. 8x100m run, 1/2 mile walk.
I was going to do this early before it got warm, but I ended up getting a splinter in my foot, unreachable by me, and I had to wait until my wife got up to dig it out so I could run. Ended up doing it at 11, already 85 and humid, so more sweating than I had hoped for. Today was a lose for comfort, but a win for summer heat acclimation.
2 Likes
7/6/25
Conditioning: 1/2 mile walk to the dog park. 8x100m run, 1/2 mile walk.
Did this early today, and traded heat for mosquitos. Still a good morning’s jaunt.
4 Likes
I’m a couple of days late entering Monday’s workout, having some health issues.
7/7/25 whole body strongman version, cycle 9 day 1
Warmup: barbell complex x3
Power cleans:
5x45#
5x65#
5x85#
5x105#
5x125#
8x140#
Superset with 25# weighted chin-ups: 1,2,3,4,6,8
Squats:
5x45#
5x95#
5x135#
5x195#
5x225#
9x250#
Accessory:
Superset of Zercher squats: 5x135#
25# weighted dips: 8
EZ curl bar curls: 58# x8
Tricep extensions: 58# x10
So I felt a twinge in my right hamstring again on the last set of squats, so stopped immediately. Tried to go on to the accessory work, but I had a serious blood sugar crash apparently, and had to cut it short. Been to the doctor, getting blood work done on Friday, other issues I’m not going to get into here, but not doing great right now. Still plan on training tomorrow, but we’ll see how I feel.
3 Likes
7/10/25 5/3/1 whole body strongman version, cycle 9 day 2
Warmup: barbell complex x3
Deadlifts:
5x45#
5x95#
5x135#
5x185#
5x225#
5x260#
10x295#
Superset with pull-ups 1,2,4,6,8,10,12
Press:
5x45#
5x65#
5x85#
5x100#
5x115#
11x130#
Superset with front squat 3xsame weights
Accessory -
Dumbbell overhead press per arm: 50# 8,8,10
Superset with dumbbell bent over rows: 65# 10,10,12
3 Likes
Quick update, I’ve had the flu since Monday, still coughing my lungs out and sinuses draining, so no training this week.
1 Like
Rest is a good thing!
Okay, back again from a four month break, first due to health reasons then plant outage for the last 2 months. Starting back slow.
Warmup: barbell complex x3
Power cleans:
3x45#
3x65#
3x95#
5x115#
Superset with chin-ups: 1,2,3,4
Squats:
5x45#
5x95#
5x135#
5x185#
Not starting a cycle yet, going to run a couple weeks to build back up to what my working maxes will be. I’m going to sort of focus light weight/high reps and not go too heavy for a while, I think. I love going heavy, but I think I need to give a little allowance for age and be conservative to avoid injury.
4 Likes
Okay, got a few days of catching up to do, but I haven’t been idle.
11/18/25
Warmup: Barbell complex x3
Bench press 5x45#, 5x65#, 5x95#, 5x115#
Superset with chin-ups 2,3,4,5
Superset of Curls 48#x 8,8,8, Tricep extensions 10,10,10
11/19
Running: 6x100m slow trot
11/20
Rest
11/21
Warmup: Barbell complex x3
Deadlift 5x45#, 95#, 135#, 185#, 225#
Superset with chin-ups 2,3,4,5,6
Press 5x 45#, 65#, 85#, 105# superset with front squats 3x same weights
DB press 40# 8,8,8 superset with DB rows 50# 10,10,10
Running: 6x100m slightly faster than Wednesday but still slow.
Resting and stretching the rest of the weekend, and maybe some walking and yard work.
3 Likes
11/24/25
Warmup: barbell complex x3
Power cleans:
3x45#
3x65#
3x95#
5x115#
Superset with chin-ups: 1,2,3,4
Squats:
5x45#
5x95#
5x135#
10x185#
Same as last Monday, just increased the reps on the last set of squats. Continuing to ramp up slowly.
4 Likes