ME Overhead Press
Strict Barbell Press: 155 + red mini bands worked up to a max 5. ( I used my feet as anchors so there was quite a bit of tension in top)
Seated DB Press: 40 for 15, 50 for 15, 65 for 12
Pulldowns: 120 for 12, 140 for 12, 160 for 10, 180 for 8, 200 for 6, 220 for 6
Rear Laterals / Band Pull Aparts: 40 for 12, 40 for 12, 40 for 12
Overhead Rope Extensions: 60lbs for 15, 60 for 15, 60 for 15
ME Lower Body
Good Morning to pins: worked up to 275 for 5 and 315 for 3 new PR.
Lying Leg Curls: 3 sets of 12 with 110lbs
One Leg Squat to Bench: 20 for 5/5, 25 for 5/5, 30 for 5/5, 35 for 5/5
Seated Calf Raise: 3 sets of 10 with 100lbs. Plate Loaded and very controlled reps.
RDL: 3 sets of 8 with 95lbs. Done only for a good Hamstring stretch
Press Volume
Seated Military Press: 160lbs for 5 x 5, 1 x 10
Flat DB Press: 65 for 15, 70 for 2 x 12
Pendlay Rows: 135 for 5, 185 for 5, 225 for 3 x 5
Pulldowns: 120 for 15, 140 for 15, 160 for 15, 180 for 15 ( Supersetted with Band Pull Aparts )
V Bar Pressdown: 50 for 15, 60 for 12, 70 for 12, 80 for 12 ( Supersetted with Overhead Band Extention )
ME Deadlift- First session training with Sam. We didn’t actually train together today but he critiqued me on set.
16in Deadlift well below knee: Worked up to a easy 585lbs. Apparently I pull on my toes and if I could fix it I could increase my deadlift insanely.
Hack Squats: worked up to 5 plates per side for 12 reps.
Glute-Ham Raise: body for 3 sets of 5 focusing on the negative.
Hypers- Body for 3 sets of 12 hard flex at top.
Log Press ME work.
One Motion Log Clean and Press: Worked up to 255lbs for a single. Massive 35lbs PR.
Strict Log Press: 155 for 10, 8, 8
Nuetral Grip Pulldown: 12 for 12, 140 for 12, 160 for 12, 180 for 12
DB Row: 70 for 10, 80 for 10, 90 for 10, 100 for 10, 110 for 5, 3, 2
Overhead V Bar Press: 50 for 15, 60 for 15, 70 for 12 x 2 sets
Volume Squat
Very Narrow Squat to 12in Box: 275 for 5 sets of 5
Cable Pull Through: 70lbs 4 sets of 10
Hyperextensions: body plus red, red, purple band around neck 4 sets of 10
Leg Curl: 85 for 4 sets of 15
Hey good to see a fellow strongman on here. Hope to see you continue to post. Do you plan on competing anytime soon?
Getlethal: I’m doing my best to keep my log up I got real damn lazy with it before it has been a real motivation to actually post up each day and post videos and pics. Specially since so many people seem to take notice in it. Makes me feel like I am not just curating my self if I start getting stupid.
I have been advised by my mentor Scott Helms ( NAS GA State President) to not compete til early next year and finally give my body some time heal ( 2 bulging discs and Asiatic Nerve damage ) but I am killing PRs left and right and am actually getting leaner at the same time so I am finding it very very hard not to send my entry form into GA Strongest Man.
The only event that worries me injury wise is a 650lbs Frame Walk. Honestly probably couldn’t even pick it due to lower back. But I will probably follow my ego and enter any way. How about you? I know it’s a long drive but Scott puts some of the absolute best and very heavy shows. All are platinum plus shows.
I am competing in NY this upcoming weekend. I hope to punch my ticket for Nationals. I would love to make it out to one of the Plat especially since the Hartford one is nonexistent now but I probably won’t be able to in the near future. I plan on competing a handful of times this summer, the furthest south being the Bigg Dogg one in May/June. If Nationals are in Tunica again then I will hopefully be making the trip down south then.
I hear you on the back injury. I dealt with a back injury all last summer and it really screwed things up as far as competing but I am healthy now. Just had to take a step or two back in order to allow myself to actually make some progress in the long run. Good luck to your recovery.
Thanks man good luck in NY.
Volume Press
Seated Military Press: 165 for 5 sets of 5, 1 set of 8
Elbows in Dips: Body + Red Bands across Back for 3 sets of 12
Wide Pulldowns: 120 x 15, 140 x 15, 160 x 15, 180 x 15, 200 x 12 ( strapped in )
DB Rows: 120 x 12 ( Strapped in ), 120 x 12 ( Strapped in ), 120 x 7 ( no straps )
Rope Extension: 40 x 15, 50 x 15, 60 x 15, 65 x 15
ME Squat
Front Squat: worked up to 2 sets of singles with 365lbs. new PR 15lbs
Hyper extension: body for 12, 45 for 8, 65 for 8, 85 for 8. Barbell across back.
Standing AB Crunch: worked 10 reps at each weight from 30-100lbs on pulldown.
Pull Through: 40 for 10, 50 for 10, 60 for 10, 70 for 10.
One Leg Glute Bridge: Body for 10, 8, 6, 4, 2 no rest between switching legs.
^^^^ link to video of the second single of Front Squat.
ME Press
Incline Bench Press: worked up to 255 for a easy single. Honestly feel 265ish would have been realistic.
Standing Strict Axle Press:90 for 12, 120 for 15, 130 for 15, 140 for 12. Very little rest completed all the sets in under 3 mins.
TBar Row:45 for 15, 70 for 15, 95 for 15, 120 for 15, 145 for 15. Stripped sets all the way back down at end.
Dual Cable Pull Down: 60lbs per hand for 4 sets of 10
Low Incline Rack Press: 95 for 10, 135 for 10, 185 for 10
Heavy Moving Work/ Deadlift Day
Farmers Walk: Worked up to 250lbs per hand for 60ft had 3 drops. Then strapped in went to 290lbs per hand for 3 sets of 60ft no drops.
Lying Leg Curls: 3 sets of 12 with 110lbs
DB Stiff Leg Deadlift: 3 sets of 12 with 60lbs
I went pretty light on assistance work because I absolutely killed myself on the Farmers Walk. The 290 was a massive PR for me and to hit it for 3 sets I was done. I am slightly shifting my training around a bit to get ready for GA Strongest in June. So I will be slighrly shifting more towards events as my main heavy movements of the week.
Volume Press
Seated Military Press: 175 for 3 sets of 5, 1 set of 4, 155 for 2 sets of 5
Flat Close Bench: 185 for 10, 8, 6
Wide Pulldowns: 140 for 4 sets of 12
Barbell Shrugs: 205 for 3 sets of 15
V Bar Pressdowns: 75 for 8 sets of 8
The Farmers Walks def took there toll on me today. I knew going in I was pretty smoked but I figured just try and get in some volume work and stay moving. Was dissapointed in the performance of the Military Press. After last week I really thought 175 for 5x5 was not going to be to bad at all but, my shoulders, lats, upper back, and apparently CNS were all pretty shot going in. So I will re-attempt the 175 in next weeks session if I still miss it I will most likely switch over to some K Presses for volume work. All in all was a great session after the first movement I felt relitively strong and wound up working up a massive sweat.
Do you typically do all your farmers walk for a distance of 60ft and adjust the weight for difficulty? Do you have a turn during the 60ft walk or is it a straight shot?
I also like the idea of doing farmers walk, and then using straps to continue working it with heavier weight after your grip is taxed.
I’m doing 60ft right now because that is what the event in GA is. Its a 600lbs frame picked up and moved 60ft in one straight shot. But I would add a turn or whatever the event called for sure of needed.
Adding the straps has really helped me get used to moving some heavy as hell weight. If I could just get my grip up to matching my pick strength and foot speed I would be pretty hard challenge to beat in the farmers walk in my weight division.
ME Press Day (light)
Barbell Strict Press: Worked up to 205 for double.
Incline Close Bench: 4 sets of 12 with 135. 30sec rest.
Pulldowns: 4 sets of 12 with 140. 30sec rest.
Heavy Press
Axle Clean Once and Press Away: worked up to 265lbs for 4 reps. I believe my shoulders and triceps had one more but I got way to loose and wasted alot energy getting re-set.
Wide Pulldowns -supersett- DB Strict Press: 4 sets of 8 with 180/50 per hand
Underhanded Cable Rows: 3 sets of 10 with 140lbs. I dont know why but my traps got a serious pump from these more so than shrugs have ever given.
Video of the Axle- Facebook - log in or sign up
Heavy Squat
Deadstop Front Squat to Pins: worked up to 335 for a single.
Side Handle Deadlift on Machine: worked up to 765 for 8. Obviously that number is no where near real since was on a machine but it mimicked the Frame Pick I have coming up in GA.
leg Curl: 110 x 10, 120 x 10, 130 x 10, 140 x 10
Suitcase Holds: 3 sets of 30 sec with 105 DB.
Roman Chair Situps: 3 sets of 10 against bands.