11.01.
1 Sumo deadlifts (beltless + first two without straps)
5 x 1 @ 137,5 kg
2 Bent over row
60 kg x 8
80 kg x 8
3 x 6 @ 100 kg
3 hip thrusts
100 kg x 8
140 kg x 8
160 kg x 8
180 kg x 8 (with few second hold at the last)
4a seated cable row
2 x 10 @ 95 kg
4b ab wheel roll outs (pause at extension)
2 x 10
5 Conditioning: 5 rounds back to back
Battle ropes: 30 sec max swings
DB snatches: 5 per arm @ 22,5 kg
Notes:
- amazing session actually. Deadlifts are still piss easy.
- rows and hip thrusts are improving immensly. Little PRs but it is something
- one more session to go before deload.
3 Likes
13.01.
We went to the Therme erding (Therme= thermal baths). This is the world’s largest thermal baths. It is about a 35 minutes drive. We arrived around 11 am and stayed till about 11.30 pm. I sneaked away for a very quick little shoulder workout around mid day (yeah, one of the more crazy things I did to get a workout in).
The thermal baths was amazing. It includes Europe’s biggest sliding paradise with 26 slides, also 26 saunas and a lot of “healing” thermal baths. I enjoyed it very much. I found it very liberating and nice that more than half of this giant area was textil free. I mean it is normal to go into the sauna without clothes or something of course but swimming in warm water and even enjoy drinks at one of the bars which was worked into the pool was very nice. Just amazing and astounding what was built there. The whole day wasn’t nearly enough to appreciate it all and even try everything there.
I mean 26 different saunas! I had an amazing night sleep afterwards
It was very expensive but a great experience!
The little workout was:
1a strict press
3 x 10 @ 55 kg
2 x 8 @ 55 kg
1b high row machine
40 kg per side x 10
60 kg " x 6
2 x 12 @ 40 kg per side
2a db incline bench
30 kg x 8
2b lat pull down
2 x ?
3a burnout set on shoulder machine
3b burnout set on biceps machine
Done in about 30 minutes including everything.
4 Likes
16.01.
Deload week
1 squat (beltless + No sleeves
Up to
2 x 2 @ 110 kg
2 box squat ( bit above parallel)
110 kg x 1
120 kg x 1
130 kg x 1
140 kg x 1
3 hang power clean
2 x 3 @ 50 kg
3 @ 60 kg
2 x 3 @ 70 kg
2 @ 70 kg
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These were the box squats I did yesterday. I found them pretty interesting.
This is obviously higher than I usually squat. Do you reckon this would still help my free squat?
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Btw. I was going to ask this into your log initially but: Why are we not seeing any updates in keg/ rock/ bodyweight training? 
I suppose i should update my log lol. I went to my mums to stay for a bit and then im going to my mates for a bit for his birthday. So No keg 
thanks for asking man! Il start posting in my log again- just didnt want to bore people with random shit.
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Happy to hear that. I hope all is going as well as it can for you.
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Thanks man! Good things are coming my way i believe 
i say it alot- life is bad or it can be good but it always goes back to the middle.
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Strong attitude. Happy to hear that you are doing well.
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As always I’d say 
.
Strength is coming back slowly. I am happy to say that I feel that hunger again - while still being patient. A good combination.
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I think the slightly high box squats Can help your free squats.
You really have to focus on proper descent so you don’t free-fall too quickly and Plop on the box. Then you have to stay real tight in your hips and has/obliques to come up off the box. It’s different that a regular squat, almost a little more “focused” on the bottom position of the squat.
Then, you bring that tightness and awareness back to the regular squat.
Just remember to load the hips, try to get your weight “back” and keep your knees behind your toes. Its possible to let the knees slide forward, and do an ugly, quad focused box squat with tons of forward lean and pressure on the lower back. Getting good at Bad Box squats will hurt your regular squat.
1 Like
Thanks for the detailed response man, I really appreciate it. I think I am going to try it out a little more and see for myself. I am not planning to replace my regular squats with box squats.
What I liked is how much it lets me utilize my hips while staying relatively upright.
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No Problem!
Exactly, upright and hip dominated. It doesn’t have to be “better” than a regular squat, or replace regular squats, it can just be a useful addition to your training.
Also, I saw Brian Shaw doing box squats, so they must be OK for Strongman.
2 Likes
Actually it seems to be very common for a lot of strongman to use them. I am not completely sure why though. I get the specialty bars but I am not sure how box squats have a better carry over to strongman than regular squats.
18.01.
Deload week. Trying different things out of boredom and lack of structure.
1 complex: jerk + jerk + Push press + btn push press
40 kg
50 kg
60 kg
70 kg
80 kg
2 DB Clean and Press (CDB stlye)
25 kg x 3
30 kg x 1
35 kg x 1
40 kg x 1
45 kg x 1 (only right)
3 messed around with turkish get ups but forgot the steps a bit
4 incline bench (really liked this incline bench, which goes to show how shitty the one at our gym is. I have to do a bench day here and see for the flats)
50 kg x 8
80 kg x 1
90 kg x 1
5 seated row machine
About 5 sets
6 stretching for 20 minutes
2 Likes
19.01.
Program said no deadlifts but do acessories.
1 barbell row
60 kg x 8
80 kg x 6
90 kg x 3
2 x 6 @ 100 kg
1 x 8 @ 100 kg - PR
2 hip thrusts
100 kg x some
140 kg x 8
180 kg x 10 hold at the last - PR
1 Like
21.01.18
Amazing training day! Which was surprising since I was dehydrated and under fed.
1 squats
5 x 3 @ 125 kg
2 beltless deficit deadlifts (standing on a thick weightlifting 20 kg plate)
3 x 6 @ 110 kg
3 antique but cool plate loaded leg press
15 @ 150 kg plate weight
10 @ 200 kg plate weight
4 plankes
30 sec @ 20 kg
30 sec @ 25 kg
Notes:
- squats were just clicking and felt amazing. Pleased
- I really need your help here, guys: I’ll upload a video of the deficit deadlifts and would like your opinion. It is very difficult to get into any kind of decent position here. Can you give me some advice or should I continue/ choose a different deadlift movement? Smoked my quads after squats though.
Video:
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