Strength Beyond Strength

Training Training Logs
621

Wednesday: Bench

Fat Gripz Floor press with chains:
30kg chains x 5 reps
40kg with 30kg chains x 3 reps x 4 sets
60kg with 30kg chains x 3 reps
80kg with 30kg chains x 3 reps
100kg with 30kg chains x 3 reps
110kg with 30kg chains x 2 reps
120kg with 30kg chains x 1 rep
80kg with 30kg chains x 3 sets x 5 reps

Fat Ez bar skullcrusher:
20kg x 12 reps
30kg x 12 reps
35kg x 12 reps

Dumbbell row:
30kg x 12 reps each side
35kg x 12 reps each side
40kg x 12 reps each side

Sigle arm overhead dumbbell press:
25kg x 6 reps each side x 3 sets

Fat bar farmers walk:
40k each hand x 60m walk x 3 sets x 1min 30sec breaks

622

Friday: Squat

Squat:
60kg x 10 reps
80kg x 5 reps
100kg x 5 reps
110kg x 5 reps
120kg x 5 reps

Called it there.

Front squat:
60kg x 8 reps
80kg x 8 reps
100kg x 3 reps

Dumbbell RDL:
25kg x 12 reps
30kg x 12 reps
35kg x 12 reps

Suitcase deadlift:
60kg x 5 reps each side x 3 sets

623

Sunday: Upper Assistance

Chest supported row:
15kg x 12 reps
30kg x 12 reps
45kg x 12 reps
55kg x 10 reps

Barbell row:
50kg x 10 reps
60kg x 10 reps
70kg x 10 reps

Stretcher row:
20kg x 12 reps
30kg x 12 reps
40kg x 12 reps

Pump circuit: 3 sets of
20kg Ez barbell curl x 10 reps
Dumbbell hammer curl x 10 reps
Reverse Ez barbell curl x 10 reps

624

So I have moved off of westside for now. Reason being is that for me the ideal’s of westside are more appropriate to implement and use rather than the system itself. The system is built on exact percentages and correct equipment in a team like atmosphere to an extent. I don’t have that or a group of people to train like that with on a continious basis. So after making gains, learning the system to an extent and where I want to go in my life I have altered my training to that of:

Day 1: Deadlift
Day 2: Bench
Day 3: Squat
Day 4: Bench assistance

*Each day I start of with 3 - 4 sets of speed work to activate my CNS and get some dynamic work in
*I then max out for that day on a specific exercise that I did my speed work with
*If I feel good after my main lift I might drop the weight to around 75-85% and do some extra volume work
*After that I hit assistance work
*Add a conditioning element to my training relevent to increasing explosiveness, strength and power
*Bench assistance really is a free-for-all based on what I feel like needs work at that point in my training
*Deload whenever I feel its necessary
*Try keep outdoors as much as possible like hiking, surfing, camping, going for walks

625

Monday: Deadlift

2inch Conventional Pull with chains:
Chains weighed 30kg
60kg x 5 reps
add 2inch mat
add chains
60kg with chains x 3 reps
80kg with chains x 4 sets x 1 rep [Speed work]
100kg with chains x 1 rep
120kg with chains x 1 rep
140kg with chains x 1 rep
add belt
160kg with chains x 1 rep
170kg with chians x 1 rep
180kg with chains x 1 rep (210kg at the top)

Snatch grip RDL:
60kg x 10 reps
80kg x 10 reps
100kg x 5 reps

Cable pull through:
40kg x 12 reps
50kg x 12 reps
60kg x 12 reps

Paloff hold:
30lbs x 30sec each side x 3 sets

Prowler interval sprints:
80kg x 10m sprint with a 20sec break after the sprint x 6 sets x 3 rounds with a 1min 30sec break between rounds

626

Wednesday: Bench

Fat Gripz bench with chains:
Chains = 30kg

Chains x 5 reps
40kg with chains x 4 sets x 3 reps [Speed work]
60kg with chains x 3 reps
80kg with chains x 3 reps
100kg with chains x 3 reps
110kg with chains x 1 rep
120kg with chains x 0 —> Failed halfway up, should of taken 115. Biceps were fried from the weekend and deadlifting and plus I have been surfing a lot so just getting use to this type of training.
80kg with chains x 3 sets x 5 reps

Floor press:
60kg x 10 reps
80kg x 10 reps
100kg x 6 reps

Standing overhead dumbbell press:
25kg x 6 reps x 3 sets each side

Dumbbell row:
35kg x 8 reps each side
40kg x 8 reps each side
45kg x 8 reps each side

Yoke Overhead Carry:
Yoke = 30kg
Yoke with 40kg x 60m
Yoke with 20kg x 60m x 2 sets

627

Friday: Squat

Squat with hanging chains:
Chains weigh 30kg
chains x 5 reps x 2 sets
40kg with chains x 5 reps
60kg with chains x 5 reps
80kg with chains x 3 reps
100kg with chains x 3 reps
110kg with chains x 1 rep

Anderson squat:
60kg x 5 reps
70kg x 5 reps
80kg x 5 reps

Cambered bar good morning:
40kg x 8 reps
50kg x 8 reps
60kg x 8 reps

Yoke walk:
40kg x 60m
80kg x 60m
120kg x 60m

Hanging leg raises: 15 reps x 3 sets
Blue band ab pulldowns: 8 reps each side x 3 sets

628

Monday: Deadlift

Double purple band sumo deadlift:
Bands added about 20 -kg at the top
40kg with bands x 5 reps
60kg with bands x 3 reps
80kg with bands x 3 reps
100kg with bands x 3 reps
120kg with bands x 3 reps
140kg with bands x 3 reps
160kg with bands x 1 rep
Add belt
180kg with bands x 1 rep
190kg with bands x 1 rep (210kg - at the top)

Snatch grip deadlift:
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps

Zercher good morning:
40kg x 6 reps
60kg x 6 reps
80kg x 6 reps

Paloff holds:
30lbs x 30sec each side x 3 sets

Prowler sprint:
80kg x 30m with 20sec break x 4 times x 2 sets

629

Wednesday: Bench

2 Board bench:
Bar x 10 reps
60kg x 3 sets x 3 reps
Add 2 board
80kg x 3 reps
100kg x 3 reps
110kg x 3 reps
120kg x 1 rep
Add wrist wraps
130kg x 1 rep
140kg x 1 rep
145kg x 1 rep

Floor press with chains:
Each chain was draped over the sleeve of the bar
60kg x 10 reps
1 chain each side x 10 reps
2 chains each side x 10 reps
3 chains each side x 10 reps

Yoke carry overhead press:
Yoke carry device weighs around 15kg
Yoke x 6 reps
add 20kg x 6 reps
add 40kg x 6 reps (4,1,1)

Kettle bell row:
18kg x 12 reps each side
24kg x 12 reps each side
28kg x 12 reps each side

Solid training session. I may have gotten 150kg on the 2 board bench but my elbow was flaring up a bit so just called it while ahead. Everything else felt strong and solid. We had auditions for the new 300 movie in terms of the stunt men sword fighting in the gym today, so that was pretty awesome and got the atmosphere up and alive in the gym!

630

Friday: Squat

Reverse band squat:
Deloads about 40kg at the bottom
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 3 reps
140kg x 3 reps
add belt
160kg x 1 rep
180kg x 1 rep
140kg x 3 sets x 3 reps

Anderson squat:
Pins positioned right at the bottom of the hole
60kg x 8 reps
80kg x 8 reps
100kg x 8 reps

Front squat:
60kg x 10 reps x 3 sets

Abs:
Blue band x 10 reps each side x 3 sets
superset
Hanging leg raises x 15 reps x 3 sets

Farmers walk:
40kg each hand x 60m x 3 sets

631

Deload week

Tuesday: Deadlift

Deadlift:
60kg x 5 reps conventional
60kg x 5 reps sumo
100kg x 5 sets x 3 reps sumo

Black band good morning:
25 reps x 4 sets

Green band pull through:
15 reps x 3 sets

Plank:
Bw x 30 sec

Farmers walk:
40kg x 60m
50kg x 60m
70kg x 30m x 2 sets

Sweet deload, then next week its meet prep! Got a 100% Raw meet on the 7th July. So the plan is for at least a 170kg squat, 140kg bench and a 210kg deadlift.

632

Deload week

Wednesday: Bench

Bench:
60kg x 5 reps
70kg x 5 sets x 3 reps

Band push up:
Red band x 15 reps x 3 sets

Band triceps press down:
Red band x 15 reps x 3 sets
Superset
Purple band pull apart x 25 reps x 3 sets

Yoke overhead press walk:
20kg x 60m
40kg x 60m x 2 sets

633

I have a meet on the 7th July coming up in the 100% Raw Federation. Basically whoever does well gets selected to become part of the first South African 100% Raw lifting team, which I am very excited about. So this is how my training is going to be structured for the meet. I will be lifting in the 181lbs (82kg-90kg) class so I want my weight to be around 88kg, its at 85kg right no. Then after weigh ins the day before just eat a lot of carbs haha hopefully sit at around 90kg+ in my class, be nice and heavy!

Meet prep 9 weeks
Training will be as follows:

Monday - Deadlift variation (1-3RM)
Wednesday - Bench variation (1-3RM)
Friday - Squat variation (1-3RM)
Saturday - Bench assistance

Block 1: Accumulation Block. 3 weeks. 7th May - 21st May
Block 2: Intensification Block. 4 weeks. 28th May - 18th June.
Block 3: Realization Block. 1 Week. 25th June
Meet week on the saturday.

Block 1 training: Accumulation
Focus on acceleration, general assistance work, strongman conditioning performance

M - Deadlift:
50% 4 reps x 6 sets (24 reps)
60% 3 reps x 6 sets (18 reps)
70% 2 reps x 6 sets (12 reps)
Weakness: Sumo 2 mat block pull 5RM, Sumo 2 mat deficit pull 5RM, Sumo pin pull 5RM
Farmer walks

W - Bench
50% 4 reps x 6 sets (24 reps)
60% 3 reps x 6 sets (18 reps)
70% 2 reps x 6 sets (12 reps)
Weakness: Fat Grip Pin press 5RM, Fat Grip floor press 5RM, Fat Grip pause chest press 5RM
Overhead yoke walk

F - Squat
50% 4 reps x 6 sets (24 reps)
60% 3 reps x 6 sets (18 reps)
70% 2 reps x 6 sets (12 reps)
Weakness: Anderson squat 5RM, Cambered chain touch 5RM, Front squat 5RM
Prowler harness drag

S - Bench assistance
Chest supported row
Stretchers
Lat pull downs
Biceps curls

Block 2 training: Transmutation
Focus on specialised lifts, building muscle in weakness areas, focus on weight gain

M - Deadlift
1RM variation
Snatch grip RDL
Zercher good morning
abs
light sled walk

W - Bench
1RM variation
floor press with chains
Yoke overhead press
Barbell row

F - Squat
1RM squat variation
Front squat
Heavy back extensions
abs
light sled walking

S - Bench assistance
Triceps hell
Single arm overhead dumbbell press
Curls and tri’s

634

Deload week

Friday: Squats

Wanted to just check out my uber raw strength, so no chalk, wraps or belts. Just have some fun with some lifts and check where I am for the meet in July.

Squat:
Bar x 15 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 5 reps
140kg x 1 rep —> RPE 8.5
I finally found a sweet spot to stand for my RAW squat, so from next week I can move on in the right direction.

Conventional deadlift:
I really like the sumo deadlift, so thought about pulling conventional as something different
60kg x 5 reps
100kg x 5 reps
140kg x 5 reps
160kg x 3 reps
180kg x 1 rep —> 405lbs (easssssy!!!)
200kg x 1 rep —> 440lbs RPE 9.0 (felt really clean, hands slipped at the top because of no chalk, but felt really nice)
180kg x 1 rep —> Just for the hell of it

Front squat:
60kg x 8 reps
80kg x 3 reps
100kg x 1 rep
110kg x 1 rep
120kg x 1 rep

So all in all feeling pretty strong at 85kg (187lbs). Will hit the meet probably around 88kg because of the increase in RAW strength over the next 9 weeks. Keen!

635

I got a heel infection from a blister. So wont be able to train till Wednesday. Also I decided to go back to Westside.

636

Monday:

100 Purple band pull aparts
100 Red band face pulls

637

Finally got to train today! Was so amped, went suprisingly well!

Wednesday: ME Upper

1 board fat gripz press with chains:
chains = 30kg at lockout
40kg/30 x 5 reps
60kg/30 x 5 reps
80kg/30 x 3 reps
100kg/30 x 1 rep
110kg/30 x 1 rep

Dumbbell press:
25kg x 12 reps
30kg x 12 reps
35kg x 8 reps

Triceps rope extensions:
36.5kg x 15 reps x 3 sets

Lat pulldown:
40kg x 12 reps
45kg x 12 reps
50kg x 12 reps

Hammer curls: 7.5kg x 10 reps x 3 sets
Superset
Reverse flies: 7.5kg x 10 reps x 3 sets

638

Thursday: Extra Workout

Foam roll
Soft tissue ball work on chest, shoulders, triceps and back
10kg medicine ball rollbacks into jump throws x 3 reps

Kettlebell bench:
10kg kettlebell each side x 20 reps
20kg kettlebell each side x 15 reps
20kg kettlebell each side x 10 reps

Band pull apart:
Purple band x 25 reps x 3 sets

No money pull apart:
Purple band x 25 reps x 3 sets

Battle ropes:
5min straight alternating from doubles to singles

639

Friday: DE Lower

Speed squat:
Blue bands double looped at the top
40kg x 2 reps
60kg x 2 reps
50% - 85kg x 12 sets x 2 reps

Speed deadlift:
Chains: 30kg
Sumo stance
40kg/30 x 5 reps
60kg/30 x 5 reps
100kg/30 x 3 reps
60% - 126kg/30 x 6 singles

Romanian deadlift:
60kg x 6 reps
100kg x 6 reps
120kg x 6 reps

Dumbbell romanian deadlift into shrug:
20kg x 12 reps
25kg x 12 reps
30kg x 12 reps

Reverse hyper:
Bw x 15 reps x 3 sets

Ab rollouts:
10 reps x 3 sets

640

Saturday: DE Upper

Foam roll
Rollback medicine ball jump throws 10kg x 5 reps

Speed bench: Pin press with chains
Pins set a few inches off chest, chains were deloaded at this point then half off the ground at lockout
40kg/30 x 3 reps
60kg/30 x 3 reps
60% - 85kg/30 x 8 sets x 3 reps

Floor press:
60kg x 6 reps
80kg x 6 reps
100kg x 6 reps
120kg x 3 reps

Log press:
Log (40kg) x 8 reps
50kg x 8 reps
60kg x 8 reps

Pendlay row:
60kg x 10 reps
70kg x 10 reps
80kg x 10 reps