07.03.
1a front squats
3 x 5 @ 60 kg
1b trx row
3 x 12
2 Push ups
12,10, 8
3 Power Clean
3 x 5 @ 60 kg (2nd and 3rd from the hang)
Notes:
- done in 20 minutes
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Nice little quickie mate. I like those short workouts. Keeps the body firing and great when you are short on time.
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I was excited to have a real bed for the first time in 1,5 months. Excitment only lasted till morning when I turned to switch off my alarm. 
This was a used bed for 50€. I know buy nice or buy twice bla bla… But things haven’t been too easy lately.
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See how much some right angle brackets cost.
Or, it may be cheaper to get four long right angles around 30 mm deep and maybe 2 mm thick. Fix them to the frame flush with the ribs, then fix each rib to the right angle.
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The metal middle part is completely busted and several of those wooden planks. Also the attachment for the planks is connected to the busted middle part. I will buy a new bed and invest a little more money.
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Can’t you just get a big sheet of marine ply cut to size, add some ribs to it for strength and screw it in. Shouldn’t cost too much or be too hard. Assuming you have tools and know how to use them.
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Here’s how I would do… You know I’m inspired by Brian Alsruhe right.
531 for the main lift. (If you’re really in to it, then do the main and assistance as a giant set)
You could do axle push press or strict press.
Any form of squat would do
If you don’t want to do bench do on push press session and one strict
Any DL variation would do, use that for 1, 2 or more cycles or shift every other cycle.
Supplemental go like 2 sets of FSL with short rest, then do one set still FSL for AMRAP in 60 seconds.
Then assistance as you like.
Finish it of with at strongman movement.
Farmers/yoke lower body
stones, kegs and what have you on upper body.
There you go nice and easy. ready for a competition any time of year.
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Totally. Even 16 mm MDF ribs would work well. You could just run them across frame, there’s almost no need for the ply.
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Hmm probably … Isn’t a slatted frame needed for good sleep though? The mattress isn’t exactly thick.
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True that mark. I wasn’t sure if at that length they would be string enough. Any of those options would work though.
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I don’t think the slats make it more comfortable, they just design them that way because they are easier to flat pack and ship around the world.
Good point
For a change I’d like to report something positive. Good to keep things in perspective and appreciate little things.
I had a pretty good therapy session yesterday. Helped me to realize some stuff. Funnily enough one of those was that it is completely okay and normal to feel sad and down at the moment because my life is pretty shit currently and I took a lot of hits lately. So feeling bad is justified.
Sounds cruel but is actually liberating and helps to divide between normal sadness and my depression background, which is big in fighting anxiety.
Also I spend a nice evening talking to two girls that work at the gym I go to/ worked at that I knew for some time. Nice to have a fun talk and socialize. I should do that as much as possible. I am no anti social person by any means but fun talks have been a little rare lately outside of speaking to my flatmates. I am also looking forward to a fun weekend.
Lastly I bought a cheap used squat suit in my size. Just because I wanted to and have literally thought about for a year. It makes no sense for my training but I want to try and have some fun. I actually plan to deadlift in it, not necessarily squat. It should arrive next week, so prepare for some noob questions, Mark @MarkKO
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Have you seen Chase Karnes’ 5/3/1 Strongman? It’s Wendler-approved and has a contest prep mode.
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Yeah I have run it a long time ago, thanks for the reminder! There is also another 5/3/1 strongman program on Elite that I haven’t tried yet
Sounds like a solid approach. Thanks Mort.
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Going to go ahead and bring in @corstijeir here.
It depends how you put them across the frame @simo74. If you had them standing up so the width is vertical and used longer screws with a mattress on top they’d be plenty strong. They’d do the same was was the timber ribs are meant to.
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I don’t understand
Edit;: oh I do, the squat suit. Sorry it is late
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Assuming the squat suit is like most it’s probably most beneficial for a wider stance deadlift.
That’s not to say doing some sumo deadlifts in it isn’t beneficial for you to get some overload in, but specific to strongman obviously it’s lacking a bit.
Nothing wrong with adding in something to bring some fun into your training. What brand and model suit is it?
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