for personal tracking, and maybe it’ll be a helpful reference to others.
general: 32y/o, 181lbs, strongman competitor, currently writing dissertation on blockchain law, teaching at two NYC based universities four days a week.
PRs: 275 axle clean press, 265 log press, 610 raw beltless axle deadlift, 675 suited deadlift, 405 front squat, 340 atlas stone to 48”
training: generally Poliquin-style clusters for main lifts with Gironda-style accessories after. Currently on the tail end of rehabbing a meniscus and calf muscle tear. Haven’t pulled or squatted anything heavy for a while so time to rebuild.
Training begins tomorrow, here we go.
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10/11/21
Axle Push Press: 4 clusters of 5 @ 215
Zercher Pin Squat: 4 clusters of 5 @ 225; 1x3 @ 275
Anderson Lowbar squat: 5x8 @ 225
Incline Press 5x8 @ 135 w/15sec rest
Single Leg Stiff Leg Deadlifts (left leg) 5x6 @ 135
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Great work an in for the follow
Thanks @bigpappafrance! It’s boring but it works.
Sick all week on top of teaching. Managed:
Thursday 10/14/21
Axle Push Press: 4 clusters of 5 @ 215, moved a lot better this week
Stiff Leg Deadlifts: 4x6 @ 405
Flat Dumbbell Press 4x8 w/85lbs
Lat Pulls, Face Pulls 4x12
Ab wheel rollouts w/45lbs 4x10
Friday 10/15/21
Log Press: 3 clusters of 5 @ 210lbs
Zercher Pin Squats: 4 clusters of 5 @ 275
Split Squats w/Safety Bar (empty) 5x8
Hamstring Curls, Ab wheel rollouts
Saturday 10/16/21
Circus Dumbbell: 3 clusters of 5 @ 160 (right arm), 3 clusters of 5 @ 120 (left arm)
Axle Deadlifts: 3x5 @ 430
Klokov Press: 4x8 @ 125
Lat Pulls, Face Pulls, Single Arm Rows 4x10
Ab wheel rollouts w/45lbs, 3x10
So I failed to mention I also go through serious bouts of insomnia. It’ll be one to two weeks of no sleep, one week of sleep, repeat. I fall asleep fine; staying asleep is a real issue. This week was one of those weeks. I’ve gotten better at training around it — finding alternate/less intense lifts to do when this happens. When I’m stubborn, I end up having trash workouts, which a few of these were.
Monday 10/18/21
Axle Push Press: 3 clusters of 5 @ 215
Single Leg Squats w/SSB bar 4x8
(hips were not cooperating)
Wednesday 10/20/21
Incline Press: 1 cluster of 3 @ 225; 5 clusters of 5 @ 205
Deficit Trap Bar: 3 clusters of 6 @ 440 beltless
Gironda Accessories: 4x8 dumbbell press, dumbbell overhead, lat pulls, face pulls
Ab wheel rollouts w/45lbs 4x15
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