Todays training
Had three hours sleep but i dont give a fuck. Thats no reason to skip training
Warmup with foam rolling, over and backs with a broom, strict barbell presses.
Axle clean and press, felt pretty light.
3×5 40kg
Pullups superset seated db press
17.5kg×10, 5 pullups
12 ×10, 5 pullups
12×10, 3 pullups
3×10 facepulls.
Back feeling solid since i started doing hip flexor stretches and the apt correction stuff. Good.
10 Mins foamrolling, Stretches, mobility
Forearm stretches
Foam rolling
Hip flexor stretch
hand bands
Pull aparts
Reverse lunges
Todays training
Warmup with over and backs, hip flexor stretch, foam rolling
Front squats
60×4
60×1 paused
×1 paused
Spastic deadlifts fail… was filming it to see how trash my form is and woah… it was even worse than I thought. Help please!!
Bulgarian split squat 3×10 superset kneeling ab wheel, 8,5,5
Cable Pull throughs
10,15,10
https://www.instagram.com/p/BmdDxhKgqse/?utm_source=ig_share_sheet&igshid=4ix8k49gva1y
You are squatting down to the bar instead of hinging back. Try bringing your feet closer to the bar to start and bringing your butt back instead of down.
Thanks man! I’ll set up closer and try bringing my butt Back
5 mins mobility, foam rolling
Feeling alright. Did some Foam rolling, hip flexor stretch.
And 20 minute cold bath for recovery
Definitely what @theonecamko said. Your hips are too low and you are trying to squat instead of deadlift the weight. Weight is too far out in front of you and knees travel forward too far, bringing your knees in the way of the bar path.
Keep hips higher and create tension in the hamstrings, shift your weight back. Keep the bar close to you. Focus on extending your hip (hip hinge) explosively.
Thankyou. I’m not starting the program till i fix my deadlift form and whether that takes 3 months or 2 weeks i don’t care. Every program in the world sucks if your form is shit.
Grip training
Warmup with hand bands, forearm stretches, no.1 and trainer
25 seconds of forearm death keeping the #2 closed, primarily using one hand but using the other to keep it shut
#1 ×40 second iso hold, keep opening up =use other hand to reclose.
Might go to strongman class tonight even though its squat/deadlifts and some kind of overhead press and i front squatted yesterday haha.
Squats 2 days in a row =. Win!
Hshahahahahahhahahahahahahahah!hahahhahahahahahahaha ow ow ow no lol
Todays training
Strongman class 1hr
Warmup foam rolling,over and backs then 1k rower
Front squats (sets×reps) 10×4 75% 50 kg
10×3 85% 55 kg
I dont know my front squat max so i just based it off of yesterdays 60×4… i was dead. This was a volume session day but i didnt even make it to the other exercises or the set at 90%+. All the crossfitters made it though to like the 50th set+ which was the second set of strict presses. My legs and core were already toast going in but now… good session regardless.
Found out saturdays zercher carrys weight (its acually called conan wheel, done with a yoke) was 100kg, that felt light as shit just my conditioning is poor haha. Im happy with that! I thought it was like 60kg or something. This saturday it will be stones, conans carry and wagon wheel deadlft
15 mins mobility, foam rolling, stretches etc
Foam rolling
Hip flexor stretch
Posterior pelvic tilt planks and glute bridges to correct my anterior pelvic tilt
That sounds fun! You found an awesome gym. I guess good things do come to those who wait.
It’s awesome man, and the coach is a top strongman competitor (hes insanely strong,deadlifts 800lbs) and a nice as dude, so I’ll be learning alot and getting pushed everytime. Its also great because I’ve already met a bunch of people who compete and others at the gym so far. I’ll keep meeting like minded people!!
40 minute cold bath for recovery
It sounds like you found the CrossFit version of strongman. Why is this not a thing!?
F the rings and handstand walks. People need to be picking up refrigerators and desks!
Thats actually really cool! Someone should capitalise on that shit.
I would say not really though. I did twenty sets but really if i did 7×10 id get the same amount of reps. Plus crossfit doesnt involve heavy weights and low reps lol. One day a week is just compounds volume and building work capacity for strongman etc, the people who attend are mainly crossfitters doing strongman though. theres saturday which is primarily strongman events and one more strongman class which i dont know whats on that one.
I agree… alot of crossfit movements are just dumb considering its marketed to be “functional”
Hopefully they’ll come full circle and someday we’ll see them chugging beers and playing slow pitch softball as a team event. It’s all about being ready for any physical task so why not do what the weekend warriors do?
Most strongman gyms tend to operate that way…there just aren’t a lot of strongman gyms, because they make negative dollars.
At competitions, you’ll see whole teams of competitors from various gyms. I tend to be an outlier training out of a garage.
There are at least three CrossFit gyms here and a few other oddball gyms I haven’t found. I just recently learned that there’s a garage gym nearby that has some actual farmers walk handles and heavy objects to use. I don’t think there’s a strongman gym though. It seems that CrossFit gyms are dabbling in strongman but they don’t have more than two implements (yoke and farmers walk handles, maybe a log).
I don’t want to train outside. I can’t do carries or overhead pressing in my basement gym. Therefore, I have no reason to purchase these toys for myself.
To tall?