4/26/17
Today was a weird day in the gym. Felt good during my squat session but when it came to front squats I struggled greatly may be just an off day. Anyways here’s how it went.
Back squats
Warm up
45lbs x 5
95lbs x 5
135lbs x 5
165lbs x 5
195lbs x 3
Work sets:
210lbs x 5
245lbs x 5
275lbs x 6
Front squats / good mornings superset
45lbs x 5
95lbs x 5
135lbs x 3
165lbs x8
165lbs x 5
165lbs x 3
Back raises / ab wheel superset: 10x3
Treadmill: 20 minutes 3 mph with 3% incline
4/27/17
OHP
Warm up
45lbs x 5
95lbs x 5
105lbs x 5
125lbs x 5
Work sets
135lbs x 5
160lbs x 5
180lbs x 5
Strict press
45lbs x 5
95lbs x 3
135lbs 5x2, 3x1
Seated Dumbbell press
55lbs x 9
55lbs x 6
55lbs x 4
Face pulls / cable triceps extensions superset
50lbs / 100lbs - 10x3
Treadmill: 10 minutes
Bad day of training today. Was running late and didn’t sleep well last night. On the plus side I was able to get all the required reps for my main lift.
4/28/17
Deadlift
Warm-up:
135lbs x 5
185lbs x 5
225lbs x 5
255lbs x 5
Work sets:
275lbs x 5
320lbs x 5
360lbs x 5
Romanian Deadlift:
45lbs x 10
135lbs - 10x3
Stiff leg deadlift:
135lbs x 5
185lbs x 5
225lbs x 5
Back squats / leg press superset
3 plates - 10x1
4 plates - 10x2
Treadmill: 20 minutes, 13% incline @ 3mph
Felt good today. Deadlift went up really well. Wanted to get more reps on the 360lbs but on my 6th rep form started to break down and I shifted my hands so the bar started to go up really uneven. I opted to drop it and call it a day rather than continue with horrible form just to take credit for extra reps.
Looking forward to strongman Saturday tomorrow. Looking to see what I can do oin the circus dumbbell.
Yesterday was strongman Saturday and I had a blast. The day started out poorly. Still struggling with the circus dumbbell. I decided to put it down and have some fun. Rather than do the standard circus dumbbell, get pissed off, keg press, stones, than carry and tire I linked up with another person and trained with him on what he was training. Turned out to be a pretty good session.
Events we trained were:
Log press - after hitting 190lbs pretty well decided to go for 200lbs that didn’t end so well lol.
https://www.instagram.com/p/BTh_rmyj5nD/
After the log press we did a few sets of farmers carry. Ended it with 230lbs in each hand.
https://www.instagram.com/p/BTe7l4QDsl7/
Next was keg loading, which I have never done. Worked with 175lb keg. Wanted to try heavier weights but the only other option we had at the time 280lbs. In hind sight should be attempted it. Video below is 175lb keg.
https://www.instagram.com/p/BTe7LoMjsJa/
Ended the day with some sand bag carry using a 240lb sandbag.
https://www.instagram.com/p/BTe7uoFj4cN/
All in all was a great day of training and a lot of fun.
5/1/17
Bench
Warm-up
45lbs x 5
95lbs x 5
125lbs x 5
145lbs x 3
Work sets
170lbs x 3
195lbs x 3
220lbs x 4
Dumbbell incline press/rows superset: 70lbs - 8x3
Lat pull down/ triceps push down superset
120lbs/100lbs - 10x2, 8x1
Treadmill: 20 minutes - 3.5 mph @ 13% incline
5/2/17
Squats
Warm-up
45lbs x 5
95lbs x 5
135lbs x 5
165lbs x 5
195lbs x 5
Work sets
230lbs x 3
260lbs x 3
295lbs x 5
Front squat/good morning superset
45lbs x 5
95lbs x 3
135lbs x 2
165lbs - 5x5
Back raises/AB wheel superset: 10x3
Treadmill: 20 minutes - 3.5 mph @ 13% incline
Holy shit dude, lots of strong work on your Strongman day.
For the log clean, try and get the log up higher on your chest when you have it lapped. That way when you go into your hip extension it should stay up taller on you. Looks like you basically ended up curling the 190lbs to your chest!
That is some heavy weight to be moving that fast on the farmer’s walk, so really nice job there. You are definitely better at those than I am.
Nice job with the keg work, made it looks easy.
You man-handled that 240 sand bag. I had a 175lb sandbag (RIP) that I could not move around as easy as you did with that one.
Keep it up man!
5/4/17
Overhead press with leg drive:
Warm-up
45lbs x 5
95lbs x 5
105lbs x 5
125lbs x 3
Work sets
150lbs x 3
170lbs x 3
190lbs x 4
Definitely feel like I’m getting stronger. Workout felt pretty good. Next week should finally hit 200lbs over head which I am excited for.
https://www.instagram.com/p/BTq3n7jDh49/
1 arm dumbbell press:
Right arm:
70lbs x 5
70lbs x 3
70lbs x 3
70lbs x 5
70lbs x 3
Left arm:
70lbs x 2
55lbs - 3x3
55lbs - 4x2
Decided to do standing DB press as opposed to seated in hopes of getting better at the circus dumbbell for my show in July. Going to do this twice a week. Instead of seated db press and db incline I will do standing press and work the circus dumbbell on Saturdays. Hopefully I can add 50lbs to this by July 8th. Also going to get some fatgrips so that the handle is more like a circus dumbbell.
Video is one of my sets. Little upset I didn’t get the lockout on the 4th rep but I’ll get there.
https://www.instagram.com/p/BTq4KSrDXF3/
Facepull/Cable triceps extensions superset
80lbs / 100lbs - 10x3
Treadmill: 20 minutes - 3mph @ 13% incline
@littlesleeper Thanks man. I got the same advice on the log from one of the guys at the gym. Gotta keep working at it until I get the technique down. I’m glad I made some of that stuff look easy sure as hell didn’t feel easy 
I’m looking forward to this show in July. Think I’ll be ready with many of the events just have to focus on getting better on the circus dumbbell.
Thanks for the tips and support.
5/5/17
Deadlift
Warm-up
135lbs x 5
185lbs x 5
215lbs x 5
255lbs x 3
Work sets
305lbs x 3
345lbs x 3
385lbs x 4
Romanian deadlift
45lbs x 10
135lbs - 10x3
Back squat/leg press superset
6 plates x 10
8 plates - 10x2
Treadmill: 20 minutes - 3 mph @ 13% incline
5/6/17
Strongmam Saturday started off the same as always, me getting frustrated over the circus dumbbell. Still sucking at it , realizing I’ll probably not do well in that event but will continue to work at it and see if I cam improve. So far my best has been 95lbs for a single but haven’t been able to replicate that. Hitting 120lbs for reps in the next 8 weeks seems like a tall order but if I don’t make it it will not be fo r lack of trying, it will be that I am not strong or skilled enough.
Even though it started rough I didn’t allow that to get me down and still got some good work in.
Here is a farmers carry and sandbag medley. 255lbs in each hand and a 240lb sandbag.
https://www.instagram.com/p/BTxD84lD0dV/
Did a few sets of sand bag loading. 240lb sandbag for a double.
https://www.instagram.com/p/BTxFCkHD8jG/
I was extremely excited about this lift when I hit it. We decided to work up to a heavy single deadlift on the hex bar. This was 480lbs best I have pulled to date. Looks like it when up faster than it felt.
https://www.instagram.com/p/BTxEYJCDhjP/
This right here was the icing on the cake for me. After the 480lb pull I figured I’d give 520lbs a shot since that’s what my partner was doing. Failed the first attempt and could have taken the easy route and say hey I pulled 480lbs today that’s a decent PR. I am so glad I didn’t. Have it another go and hit a new PR that I didn’t think I would be able to get this soon. This lift made my day and the feeling reminded me of why I am sticking with this lifestyle.
5/8/17
Bench
Warm-up
45lbs x 5
95lbs x 5
125lbs x 5
145lbs x 3
Work sets
185lbs x 5
210lbs x 3
230lbs x 2
Little upset with myself that I was only able to get 2 reps here. Felt like I could’ve gotten more but lost tightness o. The way down of the 3rd rep and it was a wrap. All in all still pleased with my progress.
Incline bench/dumbbell row superset: 70lbs - 5x5
Lat pulldown/face pulls/tricep push down superset
100lbs/50lbs/100lbs - 10x3
5/10/17
Squats
Warm-up
45lbs x 5
95lbs x 5
135lbs x 5
165lbs x 5
195lbs x 3
Work sets
245lbs x 5
275lbs x 3
315lbs x 3
Front squats / good morning superset
Warm-up
45lbs x 5
95lbs x 3
135lbs x 2
Work sets
165lbs - 5x5
Back raises / ab wheel superset: 10x3
Treadmill: 20 minutes - 3.5mph @ 18% incline
Vid on left is from March 305lbs, right vid is todays session 315lbs. Still working on mobility but seeing some progress. Trying hard to focus on my cues and reaching depth. Depth seems to be improving although not where is like it. Ankles seem more stable although heels still raising slightly. What this shows is there is still a lot of work to be done.
5/11/17
OHP
Warm-up
45lbs x 5
95lbs x 5
105lbs x 5
125lbs x 3
Work sets
160lbs x 5
180lbs x 3
200lbs x 3
Strict press
125lbs x 10
125lbs x 6
125lbs x 5
Single arm dumbbell press
Right arm: 80lbs - 3x5
Left arm: 3x3, 2x3
Lat pulldown/face pulls/cable tricep extension superset
100lbs/50lbs/100lbs - 10x3
5/12/17
Deadlifts
Warm-up
135lbs x 5
175lbs x 5
225lbs x 5
255lbs x 3
Work sets
315lbs x 5
365lbs x 3
405lbs x 4
Romanian deadlift: 135lbs - 10x3
Back squat/leg press/sit up superset
6 plates x 10
8 plates - 10x2
Treadmill: 20 minutes - 3.5 mph @ 13% incline
5/13/17
Strongman Saturday went pretty good this week. I was able to get some decent work in. Each week getting better. Still sucking at the circus dumbbell but didn’t let that beat me up. Hit a weak 95lbs for a single then dropped back to 85lbs for a bunch of triples. Worked up to a 200lb log press then backed down to do a few sets at 160lbs. Glad to get the 240lbs stone loaded this week. I knew it was only a matter of time. Finished up with some light farmers walks, about 200lbs each hand.
Circus Dumbbell 85lbs x 3
200lb log press. Was happy about this lift. I attempted it two weeks ago and failed. Was able to lock it out this week.
The stone was the highlight of the day for me. I went in there telling myself I was going to load 240lbs. Didn’t even attempt the lighter stones. The first 2 attempts doesn’t go as planned. Broke it off the floor the first time on the second attempt almost lapped it before I it fell. That’s when I knew I was going to get it this week. It felt great to get past this hurdle.
5/15/17
Bench
Warm-up
45lbs x 5
95lbs x 5
125lbs x 5
150lbs x 3
Work sets
165lbs x 5
190lbs x 5
215lbs x 5
Bench press: 150lbs - 10x3, 7x1, 6x1
Dumbbell rows: 55lbs - 10x3
Decided to change up my assistance work for this cycle. Looking to get better on my main lifts so doing higher reps with lighter weight.
I superset the bench and dumbbell rows. Went with a lighter dumbbell than I have been using in the past because I wanted to go slow and really concentrate on activating my last. This seemed to work as I did feel it more than usual.
Lat pull downs: 110bs - 10x3
Face pulls: 50lbs - 10x3
Triceps extensions: 10x3
Treadmill: 20 minutes- 3.5 mph @ 13% incline
5/16/17
Prior to my main lift i took the first 20 minutes to warm up. This is different than what I used to do. Trying out new things to see how I feel. Normally I would do a couple b.s. stretches and get into my warm up sets. Her was my warm up today:
2 sets:
Kettle bell goblet squats x 10
Hip flexor stretch
Wrist stretch
Child yoga pose
Split squats x 5
Normally when I warm up i am still stiff until I get to my working sets. Felt better and more mobile so will continue this routine and possible add some stretches.
Here was my work for the day.
Squats
Warm-up
45lbs x 5
95lbs x 5
135lbs x 5
165lbs x 5
200lbs x 3
Work sets
220lbs x 5
250lbs x 5
285lbs x 5
After my main set I wanted to get some volume in to work on my form and depth and to just get better overall in this lift. I superset this with sit ups.
Squats: 200lbs - 10x5
Sit ups: 10x5
Good morning: 135lbs - 10x3
Treadmill: 20 minutes- 3.5 mph @ 13% incline
5/18/17
Kind of a crappy day of training today. Didn’t feel strong or as if I had my legs under me. Could’ve been the late night due to softball combined with the terrible sleep I got. When I woke up at 4:15 am had to drag myself out of bed. Almost stayed in but forced myself to hit the gym knowing I probably wouldn’t have time to go later in the day. Wanted to work up to a heavy single on the strict press. Little disappointed as I felt I should’ve been able to press more thinking I hit 165lbs for 5x5 a few months ago but log back I my log that I was reminded that my memory was incorrect. Anyway here is how the day went:
OHP (strict press)
45lbs x 5
95lbs x 5
110lbs x 5
135lbs x 2
155lbs x 1
160lbs x 1
170lbs x 1
175lbs x 1
Had a couple attempts at 185lbs and 180lbs which I failed resulting in me cursing myself at how weak I am LOL.
Moved on to one arm dumbbell press which resulted in some more cursing and frustration as I never felt 100%. With the right Arm I did 90lbsx1 and 85lbsx2. Left arm was 75lbsx1 and that was a wrap. Put the dumbbells back and cursed myself even more.
Finished up with 10x2 on Lat Pulldowns at 100lbs, Face Pulls at 50lbs and Cable tricep extentions at 100lbs followed by one set of 120/70/120 of the same movements.
Lastly, it was the treadmill for 20 minutes at 3.5 mph with 15% incline.
After my shower I was able to calm down and reflect on the crappy work out I had. My conclusion was at least I was there. Realizing not all days are going to be good days. In the past I would have stayed in bed and said screw it I’m tired but that’s a different person.
Great log and great progress! We’ve all had our fair share of bad days in the gym. I remember once about a year after I started playing guitar I was complaining about how little progress I’d made. One of my more insightful buddies told me to try to play the guitar left handed. I laughed and he told me that playing left handed would make me remember how far I’d come. Keep getting in there. If you ever doubt your progress, compare your warm ups with what you started off at and you’ll be amazed.
All the best!