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.
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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
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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.
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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.
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