Saturday a.m.
Deadlifts 5x135 5x185 3x225 3x275 1x315 2x275
RDLs 4x6x185
BB rows 3x6x95 6x105
Lat pull downs 3x6x120 6x125
Cable delt lat flies 3x6x20 6x25
s/s back ext 4x10x25lbs
Sunday
Complexes, 6-5-4x95 3-2-1x105 1-1x115
Deadlift
RDL
Clean
Front Squat
Press
Back squat
Good morning
Tabata squat, every other set with 45lb bar
Farmers carries with hex bar
2x245x15-20m
2x295x15m
1x315x10m
1x335x10m
Heavy standing holds
1 minute x 225
30 second x 275
30 seconds x 315
20 seconds x 365
10 seconds x 385
Then clean and pressed a log to practice form for roughly 20mins
Tuesday a.m.
Front squat 5x135 5x185 3x225 1x275-2x225 1x305-2x225
Jerks 5x105 5x105 3x115 3x125 2x165-1x135
Lunges 4x6x135
S/s body weight squats 4x10
BB high pulls 2x6x105 6x115 6x125
Pull ups 5-5-5
40 skaters
squats jumps 4x10
calf raises 4x10
plank 2 mins
[quote]FarmerOwen wrote:
Just poppin’ out of the lurker closet to say howdy and keep up the good work! :)[/quote]
Hey Farmer! thanks for stopping in and for the kind words! Logging has been a bit of a pain, I spend all day on a computer, and the last thing I wanna do when I get home is go back on one to log. Oh well 
Wednesday a.m.
Bench 5x95 5x105 3x115 2x125 2x135 1x145
incline bench 6x75 6x85 6x95 3x115 3x105
Tricep Ext 4x6x57.5kg
s/s bicep curl 6x50lbs 2x6x60lbs 3x70lbs, 3x60lb
s/s face pulls 4x6x57.5kg
high pulls 4x6x47.5kg
2x30 seconds high skips
2x30 seconds skaters
2x30 seconds mtn climbers
Friday a.m.
Squats 5x135 5x185 3x225 3x275 1x335 1x315
Deadlift 5x135 5x185 3x225 3x275 2x315x1x325
Lunges 4x6x155
S/s push-ups 4x10
Leg ext 2x6x70 2x6x80
Leg curls 4x6x70
Chin ups x10
Circuit 5x
10 seconds fast feet
5 push ups
20x high knees
Friday p.m.
Log press multiple sets at 92lbs, then added 20lbs and did 2x3x112
Saturday a.m.
Leg press 6x445 6x645 6x825 3x915 3x1005 2x1105
RDL 2x6x185 2x6x195
BB rows 6x95 6x105 6x115 6x135
Lat pull down 3x6x120 6x125
cable lat flies 3x6x20 3x25 3x20
S/s back ext 4x10x25
So I haven’t been logging it until just now, but last night was my third time pressing a log ever- and all three times were within this past week. In 5 days, three practices, I’ve added 20lbs to my press! I’m gearing up to do a strong (wo)man competition in mid-January, so whenever I can, I will be pressing the log. Also, I realized that despite having both a strong dead and a strong squat, I cannot lift them separately and equally as heavy a day apart, but I can when they’re within the same workout, which is why the change in structure of the Friday and Saturday workouts.
Tuesday a.m.
Front squat 5x135 5x185 3x225 2x275-1x225 failx320
Jerks 5x105 5x105 3x115 3x135 3x155
Lunges 4x6x145
S/s body weight squats 4x10
BB high pulls 6x105 2x6x115 6x125
Pull ups 5-5-5
50 skaters
Theraband work:
High pulls 4x8
Bicep curl 4x8
Tricep ext 4x8
Wednesday a.m.
Bench 5x95 5x105 3x115 3x135 1x145 2x135
incline bench 6x85 6x95 6x105 6x115
Tricep Ext 4x6x57.5kg
s/s bicep curl 3x6x60lbs 3x70lbs, 3x60lb
high pulls 4x6x47.5kg
Cable rows 3x6x120 6x125
Thursday p.m.
Pressing circuit 4x10xbar each
Behind the neck press
Push press
Lat Raises
High Pull
Farmer carries 2x25m x245lb, 2x15m x290, 2x15m x335, 5 steps of 385lbs
Circuite 5x
10 skaters
6 push ups
6 right foot hops
6 left foot hops
Log press, just a whole bunch of sets and reps, but managed 12x92lbs which is a PR!
Friday a.m.
Back squat 5x135 5x185 3x225 3x275 3x325 1x335
dead lifts 5x135 5x185 3x225 3x275 3x295
RDL 2x6x185 2x6x205
s/s ab rows x50
leg ext 3x6x70 6x80
s/s russian twists x50
leg curls 6x60 2x6x70 6x80
s/s chin ups 7-6-6-6
1 minute plank
Saturday a.m.
Leg press 6x445 6x645 6x735 6x825
BB rows 6x85 2x6x95 6x115
Lunges 4x6x155
s/s push ups 4x10
Cable delt fly 4x6x20
s/s back ext 4x10x25
lat pull down 3x6x120 6x125
face pulls 4x6x50kg
Plus: 90 second plank, 80 bw squats, 70 good mornings, 60 calf rases, 50 leg raises, 40 push-ups, 30 BW lunges (each side), 20 skaters, 10 clapping monkeys (with theraband)
Tuesday a.m.
Front squat 5x135 5x185 3x3x225
Jerks 5x105 5x105 3x115 3x115 3x135
Lunges 4x6x135
S/s body weight squats 4x10
BB high pulls 6x95 2x6x105 6x115
Pull ups 5-5-5
Circuit 5x
10 seconds fast feet
5 push ups
20 count high knees
Tuesday pm, kb circuit 5x with 35lb
10 swings
10 squats (first 2 sets with KB, 3 without)
10 presses
10 L swing
10 R swing
10 DBL knee slides
then, press 2x5x35lbs, s/s 2x5x35lbs thrusters
I’m starting to scale back and not go too heavy. Since the competition is in a week and a half, this week will be no weights past 300lbs, and next week is nothing past 200, and maybe even 150. I will keep lifting until the event, but not to the point of being too strenuous.
Wednesday a.m.
bench 5x95 5x105 3x115 3x135 2x135 1x155
Incline bench 6x85 2x6x95 6x105
Tricep Ext 4x6x57.5kg s/s bicep curl 4x6x60lb
high pulls 4x6x47.5kg
Cable rows 3x6x120 6x125
p.m. circuit 5x
5 thrusters
10 push-ups
10 squats
5 glute extensions
then, 50 toes touches, 50 good mornings, 50 flies, 50 lat raises
Friday a.m.
Back squat 5x135 5x185 3x225 2x3x275
dead lifts 5x135 5x185 3x225 2x3x275
RDL 3x6x185 6x205
leg ext 4x6x70
leg curls 4x6x60
chin-ups 6-8-8
calf raises 3x15
ab rows 5x10, s/s squat jumps 5x10
Friday p.m.
log press 13x92 8x92 10x3x92
Back to the grind! Last week was mainly deloading with nothing too heavy, which paid off big time! At the strongman competition on 1/16, I finished first in the novice division, with a 365 dead (PR), 19 reps on the log press at 92lbs, sand bag (125lbs) 3 full laps (down and back is 1, Yoke at 325 (didn’t get my time, but did it in under a minute), and atlas stone over the bar (125lbs) 8x! This qualified my for nationals in Kentucky, and so I have to start planning on how to train to meet my 165 weight class. Anyway, to the grind now that the soreness is starting to abate!
Monday a.m.
Smolov squats wk1:1- 3x8x135 5x185 2x2x225 1x275
deadlift 8-6x185 4-2x225 2x275
RDL 8-8x135 6-6x185
BB rows 8-8x95 6x115 6x125
Lat pull down 8-8-6x120 6x125
delt lat fly 8-8x15lb 6-6x20lbs
face pulls 8-8-6-6-x57.5kg
Seachel thats awesome!!!CONGRATULATIONS!!!
Thanks Farmer!!
Tuesday p.m.
Smolov squats wk1:2- 3x8x135 5x185 2x2x225 1x275
Lunges 8-8-6-6x135
s/s push-ups 8-8-6-6
Leg ext 8-8x70 6-6x75
Leg curls 8-8x70 6-6x75
chin-ups 8 -7-6
Calf raises 4x15
Push-ups 10-9-8-7
50x bicycle crunch
Wednesday a.m.
Jerks 8x95 6x115 4x135 2-2x155
Push press 8-8x65 6x95 6x105 4x115 2x125
High pulls 8-8x95 6-6x115
Cable rows 8-8-6x120 6x140
chin ups 6-5-4, plus 10 second hold
thrusters 3x10x30lb DB
lat flies 10x5lbs 2x10x10lbs
p.m.
Ab wheel 3x10
log press, a whole bunch to practice the one movement clean and press, starting at 62lbs and then going up to 82lbs.
Friday
Smolov wk 1:3 4x5x185 1x3x225 2x2x275 1x295
Bench 8x95 6x115 4x125 2x135 2x145
Incline 8x75 8x85 5x95 6x105
High pull 8-8-6-6x80lbs
Tricep ext 8x47.5kg 8x52.5kg 6x57.5kg 6x62.5kg
bicep curl 8-8-6x50 6x 60
lunges 3x8 each leg, with knee drive up
Saturday, was snowed in, so had two home workouts!
a.m. Circuit 5x
15 KB high swings 35lb
10 ab roll outs
10 knee slides
10 thrusters with 35lb KB
30- count plank
Finsher after the circuit: 50 KB swings, 24kg
p.m.
100 BW squats
100 KB press 35lbs, mostly strict military until the last few reps
100 swings, 35lbs
50 push-ups
50 lunges, total
50 chest press 35lbs
Sunday
Squat 10x bar 5x135 3x225 smolov wk2:1 5x275
Deads 8x135 6x185 4x225 2x275 1x335
RDL 8-8x135 6-6x185
BB rows 8-8x95 6x115 6x135
Face pulls 8x47.5kg 8x52.5kg 6x57.5kg 6x62.5kg
Lat pull down 8-8-6x120 6x140
Delt flies 8-8x15lbs 6-6x20lbs
Lat raise 5x5 5x10 5x15
Shit ton of chin ups and holds
Tuesday a.m.
Squat 10x bar 5x135 2x225 Smolove wk2:2 5x285
Lunges 8-8x95 6-6x136
s/s push-ups 8-8-6-6
Leg ext 8-8x70 6x75 6x80
leg curls 8-8x70 6x75 6x80
chin ups 10-6-5
thrusters 3x10x65
lat flies 3x10x10lbs
Wednesday a.m.
Jerks 8x95 6x115 4x135 2x155 2x165
Push press 8x65 8-6x95 6x105 4x115 2x135
High pulls 8-8x95 6-6x115
Cable rows 8-8-6x120 6x140
chin ups 5-5-5
Friday a.m.
Squat 5xbar 3x135 3x225 Smolov wk 2:3 5x305
Bench 8x95 6x105 4x115 2x135 2x145
Incline 8x75 8x85 6x95 4x115 2x125
High pull 8-8-6-6x42.5kg
Tricep ext 8x47.5kg 8x52.5kg 6x57.5kg 6x62.5kg
bicep curl 8-8x50 2x6x60
Thrusters 4x8x30lb dumbbells
delt flies 2x8x10lb 2x8x15
30 body weight squats