I always preferred cherry or blueberry. I’m going through them since I bought a bunch for my last strongman competition, but will otherwise do something like honey toast or some other simple carb.
2 Likes
PM WORKOUT
GIANTSETS (squat-keg-hyper)
SSB Squats
7xBar
7x135
7x225
7x315
7x405
Keg clean 220
3x2
3x1
Reverse Hyper 460
6x12
SSB squat stripset
6x315
8x225
10x135
12xBar
Notes: 3:45 between giant sets, and then the usual protocol at the end I’ve been doing. I just realized I had the weights wrong in my head and thought I was doing 425 on the squat when it was just 405, which explains why it wasn’t awful. But I was pushing the keg hard enough that it worked out well. Not all cleans got to the racked position: need to ensure I rotate the arm all the way into place. This was a challenging weight, and I also loaded everything into the bottom of the keg, rather than the middle, so it changed how it moved a bit.
Stripset was challenging, but not awful. I definitely have room to push it.
3 Likes
Typo or did you drop weight and add weight? 315-225-135-bar makes sense to me.
Nope. Been starting the stripsets with 1 rep and 90lbs less than the topsets for this training cycle.
EDIT: Oh, now I see. Yeah. Should be 135.
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I caught it during my edit. I guess you could say you’re doing something right when I assumed that 315x10 as the third stripset was normal for you.
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You have given me a pretty great idea I forgot about regarding waving the weights, so thanks for that. I might actually do it next time.
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That sounds awful 
.
Without training partners, it’s cumbersome as you’re changing plates a whole bunch, but it’s pretty brutal and effective. The trick is to not going to failure on the wave down sets, but just use them to generate fatigue. Buncha leapfrogging. Do like 315 for 6, 225 for 5, 275 for 6, 185 for 5, 225 for 6, etc.
I could also try setting up 2 different bars to make it easier. Have a bar set for 185 or so and just keep hammering sets of 8 in between the SSB/SSB front squats.
Appreciate the brainstorming.
3 Likes
Lol I love to have these sort of discussions with myself also !!
Glad to read that, finally; as if you need more strength…
Finally? I’ve been trying to gain weight for years man. Probably since 2004 or so.
But in this case, I’m filling out a weight class in April, and then will drop back down to around 200lbs after that.
AM WORKOUT
Swiss bar incline bench 245
3x10
Axle bench press 281
1x10
1x9
1x7
Close grip axle bench 236
3x10
Dips
1x36
1x32
1x31
Standing ab wheel between benching (2x8, 6x7)
Notes: 3:25 between benching, 2:00 between dips. Incline bench continues to feel strong, but today was the first day I really had to strain to get out the last reps. Showed itself in the follow up flat benching. Gonna ride the movement out for as long as I can, as I imagine I’m getting nothing but benefits from the movement, especially for the keg press.
Working nights tonight, so it was good I got all my training in earlier this week.
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Thanks, man. It really has. Funny thing is, I never really left as I’ve been reading the forums almost everyday. I just took a step back and realized that my immaturity was preventing me from really contributing anything valuable to the threads I was posting in. Since then, life has kind of forced me to gain a new perspective, haha. I really appreciate you taking the time to outline all of that. It’s given me some ideas for my own programming. Shoulder impingement has prevented me from effective pressing for far too long. Keep killing it. I’ll be following along.
99 dips at end of workout. Jesus.
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@J_Prufrock Always happy to help dude. Hope the healing continues to go well.
@biker If I uploaded video of them, the internet would crucify me, haha. I’m barely coming out of the bottom of the rep, but it’s totally thrashing my chest and keeps driving up my press, so I’m not gonna change anything yet. Always appreciate the support.
MAX EFFORT LOWER
(5) Mat Pulls
5x135
5x225
3x315
1x405
1x495
1x585
1x635
1x660
4x585
GIANT SETS (dead-hyper-squat)
Low handle trap bar lift 405
3x10
Reverse hyper 360
3x10
SSB Squats 225
3x10
Notes: 3:45 between heavy pulls. 2:00 between first 2 giant sets, 3:00 before the final one. First time in a long while I came into this workout feeling good, to the point that I abandoned the plan for snatch grip deads and hit up the mat pulls. 660 was just about right, and the back off set at the end was fantastic. Conditioning still trashed, but better than last week. I’m coming back.
Of course I am.
As if I ever had a choice.
Back to what I always knew I was.
On the inside.
Back to what I really am.
…sorry, but it’s my log and I get to be self-indulgent.
4 Likes
PM WORKOUT
Keg carry (hus/bearhug style) 150lbs
1x216’
2x108’
Notes: 2:00 between rounds. Been a while since I had done any events, so this was good to break back in. Focused on moving my feet quicker and getting the keg up higher on my body to get more space. The Bartos keg is wider in diameter than other kegs, which is something I should keep in mind as I train it for presses.
1 Like
AM WORKOUT
SUPERSETS (press-pulldown)
Axle strict press
5xAxle
5x66
5x176
3x196
8x221 (lifetime PR)
Keg clean and press away 195
1x8
Lat pulldowns 120
6x14
Notes: 3:45 between heavy presses. I am so incredibly pleased with that topset of axle press. 200 for 8 was a longtime goal, and now I’ve absolutely obliterated it. My axle pressing is at it’s absolute best with room to grow. It’s an awesome feeling. The keg felt heavy as a result of doing it after that exercise, but I’m at peace with that.
Will be doing my supplemental work in the evening. Been appreciating the 2 a day approach to this.
7 Likes
PM WORKOUT
GIANT SETS (press-dip-raise-pull aparts: sets 1 and 4: trap bar, sets 2 and 5: axle, sets 3 and 6: log)
Trap bar press 125
2x10
Axle strict press 181
1x10
1x7
Log clean and press away 165
2x10
Dips
6xFailure
DB lateral raise 25s
4x15
2x14
Band pull aparts
6x12
Poundstone curls
106xAxle
Notes: 2:00 between giant sets. 2 a days continue to be effective, and everything is feeling solid. Now, my right shoulder has been feeling like it’s going to fall off for a month, but it’s honestly taking off/putting on my work clothes that’s jacking it up, which most likely means I should just get a bigger size. Pressing feels fine.
Been meaning to add that, on the poundstone curls, I try do as many as I can before I have to stop while holding the bar. Made it to 91 reps today.
3 Likes
AM WORKOUT
GIANT SETS (squat-keg-hyper)
Buffalo bar squats
12xBar
12x140
12x230
12x320
12x358
Keg high pulls 230
2x1
Keg cleans 200
4x1
Reverse hyper 465
6x8
PM WORKOUT
Buffalo bar squat 210
1x40+10
Notes: 3:45 between giant sets. Super lower motivation in the AM workout, which came about as a result of a last minute “honey do” that interfered with the schedule, and when I went for the back off set I just had nothing in me, so I rested a few hours and had lunch, then came back at it. I was actually planning on hitting bodyweight at 195 and going for 50 ala Dan John, but my head wasn’t on right and I calculated my Buffalo Bar weight as though it were a swiss bar. So at least the weight was heavier, which made only getting 40 in the first go a bit less demoralizing. Rest paused it and got the 50 to prove a point to myself.
The “keg high pulls” are a bit tongue in cheek, as I was supposed to clean them but just had no pop in me. I blame it on the press workout done about 12 hours beforehand. Still mainlining calories and refusing to believe in overtraining.
The topset is 5lbs more than I did last time I did 12. Little chipshot PR, as I need to start getting those on these workouts again. It’s amazing how much I just despise squatting with a barbell vs the SSB. If only it didn’t make me stronger.
4 Likes
How do you handle 2 a days? I sometimes find it hard to get through my one a day 