Odd rounds
-Log viper and press each rep 5x150
-Viking squat 6x185
-Axle rows 6x193
Even rounds
-Log viper and press away 5x150
-Viking squats 6x185
-Axle rows 6x193
-Circus dumbbell 1x105 (per arm)
9 rounds, and then an extra set of Circus Dumbbell
Notes: Once again, goal was 10, but had to spend the early part of the workout shoveling the driveway, so lost some time. Also, once again, this completely kicked my butt. My grip and press are getting stronger, the squats are still awful, and Iām developing better technique under fatigue on the circus dumbbell. Can actually feel me ācatchingā the bell rather than just pressing it.
This training has been great for unleashing my inner meathead, but I can also feel myself getting more beat up from it. Just stuff to monitor.
Notes: I needed to bring this back into my life, because itās awful and it turns me into something evil. That sandbag is a total pain. Things are starting to shift around a bit compared to the initial load, and now itās becoming tough to move. I was gassed after the sandbag and in agony after the keg.
Also, Iām so hardcore, instead of listening to music, I listen to my kid watching āMy Little Ponyā on their tablet while half paying attention to me.
Also, earlier today, did a timed hold of 35 seconds with a Captains of Crush #2 and then 30 reps with a #1
Notes: My back was not having it today. Imagine Iām still fatigued from the carries. The first rep of the topset was slow and rough, and the next 12 were all grit. The outcome was a lot better than I anticipated. Bench topset was less than desired, but the backoff set made up for it. Finally got to sneak in some necessary assistance work too. Hit the first set of chins before the raises and curls, then the next set at the end, so it really sucked. As usual, lots of super and giant sets.
Woke up at 197.2. Had my cheatmeal last night of more Panda express, and Iām on full carb bloat/sodium overload.
EMOM
-Minute 1: Stone of steel w/50lbs loaded over 21 bar for doubles
-Minute 2: Power stair with 225 for triples
-Minute 3: 250+lb sandbag load and carry
During downtime: Airdyne
Notes: Real deal events day stuff. Dubbing that circuit workout āThe Last Castleā after the Robert Redford movie, which was also the cinematic debut of Steve Burton for you movie buffs. Based off the scene where he had to move the pile of rocks from one location to the other and back for no particular reason, because thatās what the sandbag felt like. Stone was feeling solid, minus a hardcore chest pinch I got around round 4. Technique on the stairs is coming along. This once again beat the crap out of me. Changed height on the airdyne seat per some feedback and itās working much better.
CDB technique is improving. Still not hitting comp weight, but Iām 3 months out and got time.
Got a chance to read your most recent blog post, that one really resonates with me and Iām sure a lot of other folks on here. I canāt remember a time my knees felt truly good haha.
Really digging the conditioning as of late especially with the stair implement added. Always had a place in my heart of those. I remember awhile back watching them with my dad. Pudzianowski and Pfister were going back and forth in the heats, they get to the stairs and Phil starts out super quick and a stair or two ahead of Mariusz. Then out of no where, Mariusz just starts swinging the implement up each step and blows past Phil. One of my most fond training-esk memories, so thank you for taking me down memory lane today.
@mr.v3lv3t Much appreciated. Always some sort of irony in that many of us take up exercise to be healthy and end up being broken, haha.
@oldbeancam I remember that contest! I have fond memories of it as well, as I was watching it with my wife the first year we were married in our first home. She always watched strongman with her dad, and so she had an appreciation for the sport, and Mariusz was such a great spokesman for the sport. It was one of my strongman bucketlist events, and being able to hit it last year was really pretty awesome.
Notes: Once again, I was floored from my conditioning workout the day before, and this was the absolute last thing I wanted to do this morning. Things were moving pretty rough, but the strength was still there. I got out of the groove pretty bad on the topset of presses (took video and will upload later), and felt like vomiting with the log on my chest. Buffalo bar felt bolted to the chains. Iām definitely pushing myself hard in this training block.
Woke up at 197.4. Been having some more carbs and sodium over the weekend.
Notes: This kicked my butt. Exact right amount of loading and misery. I was feeling pretty creaky coming into it, and didnāt do much warming up, so it wasnāt until about round 3 that I was really feeling right. The circus dumbbell is feeling much crisper. Also, not to be āthat guyā, but Iām doing this training all without a belt and elbow sleeves. Itās not about being hardcore, but more to make the rounds move faster, but part of me thinks itās going to make me stronger once I suit up.
Notes: Interesting training day. For the topset of deads, everything felt perfect on set-up, and execution went well, but immediately after it I was hammered and my left hip was screaming. Hit my goals for bench, went for the backoff set of deads, could barely get down to the bar, and then smashed my previous record by 1 rep at a lower height. Then spent the rest of the workout dry heaving and saying the f-word while trying to get through the assistance work. Weird combination of great performance and poor recovery.
Also, just to document, yesterday I held a Captains of Crush #2 gripper closed for 40 seconds per hand and then did 35 reps with a #1 with each hand.
Woke up at 196.2. this morning. Cheat meal yesterday was 4 slices of stuffed crust pizza. Usually good for 5, but filled up quick for some reason.
Thanks man. A lotta times I gotta figure it out midset. I was ready to shut down the backoff set if it needed to happen, but it all went well.
I was actually 217 10 years ago, and quite fat, haha. I have been very gradually gaining weight. In Sept I was right around 191. Been upping morning carbs and seeing some movement. Historically, whenever I try to add faster than this, I put on a good bit of fat.
Keg sprints, 4 rounds
Run 182lb keg 50ā
Run back to start
Run back to keg
Run keg 50ā
Run back 50ā
Run back to keg
Run keg 50ā
Max distance carry 182lbs
135ā
Circus Dumbbell
1x85
1x105
1x115
0x125
Notes: Upped the weight for carries to get exposure to more heavy stuff. My speed on the first round is reassuring enough for the contest, now I just gotta keep drilling it. The circus dumbbell was actually really solid, despite what it looks like on paper. Getting a very solid starting position on it, and only missed 125 due to timing. Will be at competition weight soon.
Woke up at 198.2. Been taking in a lot of sodium this weekend.
Notes: F**k me on those high reps for log. The meathead in me is saying to push the weight a little higher, but the athlete in me recognizes that the fact I keep setting more and more PRs means Iām getting STRONGER and that means the program is working. Itās working TOO good, which is what I hope for. Just gonna keep riding it out. Squats are getting tough at this depth and Iām feeling pretty beat up on the rows. Iām thinking about changing up my middle of the week program slightly to get in some more variety/assistance work. Maybe swapping out the rows for grenade ball pulldowns. Iāll see how it goes.
