Strongman, training for Boxing (TX_iron)

Training Training Logs
241

Saturday - ME Lower

A1) Stone to shoulder
95
115
145
175

A2) camber bar box squat
Bar/85lbs x 3
175 x 3
225 x 3
265 x 3
315 x 2

A3) reverses hypers
4 x 10 @ +90lbs

B1) farmer runs
4 x 142lbs 100’ (one turn)

B2) Stone over bar
4 x 2 @ 175lbs

NOTES
not feeling super strong today. I wanted to push, but that 175 stone to shoulder felt way heavier than it should have. Decided to forgoe the conditioning today… I’ll fit it in tomorrow when it’s nicer out

Also I pulled my left calf a while back and I guess it hasn’t completely healed; really flares up during these sessions

Body weight was about 178 yesterday… I failed at gaining weight this year. The long summer makes having a layer of softness less palatable. I need to just commit to it though.

242

Sunday - conditioning
2+ mile trail run around the island my Alma Mater is on (aerial photo below)

Dog
2+ mile run
10 EMOM Kong ball throws, max distance

image

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Tuesday/Xmas eve - CrossFit Total
81kg/178lbs
6’/183cm

Squat, Buffalo bar
Bar/48lbs/22kilos (slightly rounded up .5 kilo)
22kg/48lbs x 1
72 x 1
122 x 1
152 x 1
162/357 x 1 (PR, 2x body weight squat)

Press, Swiss bar
20kg/44lbs x 5
70/154 x 1
90/198 x 0 (fail at forehead)
80/176 x 0 (fail at forehead)

Deadlift, rouge DL bar
70kg x 1
120 x 1
170 x 1
200/440lbs x 1
220/485 x 0

Total: 432kg/951lbs

NOTES
stoked about the big squat PR! 2x body weight has been a goal for a long time.

I know I could have had that body weight press too, which irks me. 155lbs flew up and I got greedy, and by the time I came to my senses I was already fried.

Deadlift was a little disappointing. 485 broke the ground but I just didn’t fight for it I guess.

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Congrats on the squat PR! Was this some kind of gym competition or just a fun workout you did?

245

Thanks man! Nope just for fun. I figured it might be the last gym session of 2019, so I wanted to see where I stood.

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246

Awesome work man.

Merry Christmas

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@dagill2 Thanks man! Happy to see that I’m making some progress. Thanks for the well wishes, I hope you and yours had a good one as well.

I feel like Christmas isn’t over, still trying to milk the holiday lol.

NEVERsate February 2015 programming

CONDITIONING
12 EMOM, 3 x 145lb stone over bar

LIFTING

A1) bison bar squats
48lbs x 8
138 x 8
228 x 8
228 x 8
228 x 8
228 x 8

A2) 30* log incline
52lbs x 8
142x 8
164 x 5
142 x 8
142 x 8
142 x 8

A3) log rows
Same as bench

B1) narrow stance, bison bar pause squats
138 x 8
138 x 8
138 x 8

B2) Thompson DB incline bench
70s x 8
70s x 8
70s x 8

B3) cable rows
3 x 8

Notes
Smashed the hell out of my finger with the stone over bar on like set 6. What I get for having my hands under the stone.

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image3024×4032 2.28 MB

2 Likes
248

As promised. I’ve assumed you’re a similar weight to me and just copied it straight out of my own spreadsheets.

Session 1:
30 @ 40kg
30 @ 50kg

Session 2:
3 x 25 @ 50kg

Session 3:
30 @ 40kg
30 @ 50kg
15 @ 60kg

Session 4:
60kg “to fifty” ie. AFSAP

Session 5:
10 @ 40kg
10 @ 50kg
10 @ 60kg
3 x 5 @ 80kg

Session 6:
80kg “to fifty” (AFSAP)

Session 7:
10 @ 40kg
10 @ 50kg
10 @ 60kg
2 x 5 @ 80kg
20 @ 80kg

Session 8:
60kg “to fifty”

Session 9:
80kg “to fifty”

Session 10:
60kg “to fifty”

Session 11:
5 @ 60kg
3 @ 60kg
10 @ 80kg
60kg “to fifty”

Session 12:
80kg “to fifty”

It looks better than I remember. But not good.

1 Like
249

Dude thank you so much! I’m thinking of taking advantage of the SSB with this, it seems like a perfect scenario to use it.

Since I’ve been on bed WS4SB train, I’m also thinking this might be a good time to incorporate the two day in season template for the strength portion. I think you’re running this along with 531 and Kroc deadlift correct?

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250

Exactly that, yeah. My experience of the Kroc deadlift program so far has been fantastic and I’m wanting to milk it as long as possible

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251

New 12 week Frankenprogram!

Weekly set up - Wendler’s 2x2x2
Programming - Brian Alsruhe and Dan John
RM style - Waterbury (bar speed focus)
Waves - Juggernautesque

2 days Lifting
2 days conditioning
2 days mobility
1 day active recovery
7 days mindfulness

LIFTING
Main -
Weeks 1-3 - 10rm (Waterbury RM)
Weeks 4-6 - 8rm
Weeks 7-9 - 5rm
Weeks 10-12 - 3rm

WEEKS 3, 6, 9, 12 - do the classic squat, bench, deadlift & press

Volume -
10s - 24 reps @ 65% 10rm
8s - 21 reps @ 70% 8rm
5s - 18 reps @ 75% 5rm
3s - 15 reps @ 80% 3rm

Complexes - 3x8/CONDITIONING

A) MAIN GIANT SET
Squat/deadlift
Bench/press
Row/chin
Oblique/ab

B) SUPPLEMENTAL GIANT SET
SSB - MMS squatting* (6 weeks x 2)
Bench/press - volume
Row/chin
Oblique/ab

C) assistance circuit (optional)

WAVE 1, WEEK 1

Sunday - active recovery
9 holes disk golf

Monday - Lifting 1

Complex: hang clean > front squat > push press > back squat > good morning

8 reps each x 45lbs/20kg
8 broken x 135lbs
8 unbroken x 40kg

A1) Yoke walks
178lbs x 100’ (one turn)
268 x 100’
358 x 100’

A2) axle bench
30lbs/axle x 10
120 x 10
170 x 10

A3) Axle rows
30lbs/axle x 10
120 x 10
170 x 10

A4) hanging wipers
3 x 10

B1) SSB, pulling down hard on handles
40kg x 30
50kg x 30 (finisher)

B2) Axle Bench
120lbs x 24

B3) cable rows lat focus

B4) hanging wipers

Tuesday - Conditioning 1
2 mile run with the dog

NOTES
Sunday - last hoorah, had some Sunday beers but wanted to get the body moving.

Monday - Felt mighty sluggish after this time off. This workout wasn’t too awful, just dipping my toes in. Going to be an interesting 12 weeks.

Tuesday - just got it in. I don’t hate running actually, made use of the time with a podcast

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Friday - Lifting 2

Complex, using axle: 30lbs, 80lbs, 120lbs

  • rack pulls
  • rack high pulls
  • push press
  • front squats

A1) axle rack pulls, mid shin
210 x 10
300 x 10
350 x 10

A2) strict press, cambered bar
85 x 10
107 x 10
119 x 4-2-1-1-1-1

A3) 10 chins

A4) 10 hanging wipers

B1) SSB squats
50kg 3 x 25

B2) strict press, cambered bar
85lbs x 3 x 8

B3) chins

B4) wipers

Monday - Mobility 1

Tuesday - Lifting 1

WARM-UP
complexes - cambered bar

  • Deadlift
  • Power Clean
  • Push Press
  • Squat
    85lbs x 3 x 8

MAIN GIANT SET
A1) rogue belt squat
Empty x 10
+90 x 10
+180 x 10

A2) Thompson DB bench
35s x 10
53s x 10
80s x 10

A3) cable rope rows
3 x 10

A4) GHR alternating sit-ups

SUPPLEMENTAL GIANT SET
B1) SSB squat
40kg x 30
50kg x 30
60kg x 15

B2) Thompson DB bench, feet on bench
45s x 3 x 8

B3) more cable Rows

B4) more GHR sit-ups

C) incline bench
135lbs x 14

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Wednesday - Mobility
Some sun salutations (heart center, Bend at waist, kick back into plank, chataranga?, cobra, down dog, swing leg up and stretch into lunge with hands on the ground, warriors 1, 2, 3; then reverse order back down to plank, and repeat the flow with opposite leg)

Then dug into tight spots with my new jackhammer massage gun thing

NOTES
Spent a lot of time on the road, & worked this in between my last meeting and a reception.

Thursday - Cardio
20 minutes doing laps in a hotel pool before dawn. It was so shallow that I ended up doing a bunch of walking lunges in the pool👴🏽

Friday - active recovery
Haven’t been logging it, but I rack up a lot of my “work circuit” throughout the week, which is done throughout the day and consists of:

  • 10, 35lb kettlebell swings
  • 20 band pull-aparts

It’s just enough to get my blood flowing and things firing, but not enough to make me out of breath or break any kind of sweat.

Saturday - Lifting
WARM-UP
12 EMOM: Axle wagon wheel Clean and press from mats, double overhand + suicide grip

12 x 3 @ 142lbs (70% 1RM)

MAIN GIANT SET
A1) semi sumo axle wagon wheel deadlift from mats, wearing lifters
230lbs x 10
275lbs x 10
318lbs x 10

A2) trap bar pin press from eyebrows
65lbs x 10
87lbs x 10
109lbs x 10
131lbs x 6

A3) 3 x 10 chins

A4) 3 x 10 V-ups

SUPPLEMENTAL GIANT SET
B1) SSB squat
60kg x 26, 24

B2) trap bar pin press from eyebrows
65lbs x 12, 12

B3) 2 x 10 chins

B4) 2 x 10 V-ups

ASSISTANCE GIANT SET
C1) reverses hypers
3 x 10 +90lbs

C2) 3 x 10 dips

C3) 3 x 10 DB curls

NOTES
I’m sufficiently smoked. I really do love the BA style of training though, it’s so meditative since you have zero time or energy to mentally drift away.

This was definitely a two shirt workout - didn’t help that it’s damn near 80f/26c and 100% humidity in the friggen middle of January.

2 Likes
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Sunday - Conditioning
Easy 2 mile run with the pup.

We were running perpendicular to the bay so the wind was pretty relentless the entire run.

Monday - Mobility
30 minutes hot yoga

Brought all our heaters into an upstairs room for a DIY hot yoga session. Hit the foam roller as well.

Tuesday - Conditioning
1000’ of Sled work (U turns after 50’):
100’ backward drag
100’ forward drag
100’ left drag
100’ right drag
100’ row
100’ backward drag
100’ forward drag
100’ left drag
100’ right drag
100’ row

5 x 10 TRX Fat Gripz chins, throughout the day

Threw the ball a bunch for my dog in between bouts. I’m either deconditioned for sled work, or I just forgot how much it sucks.

Wednesday - Active Recovery
Did some kettlebell swings, snatches and band work

Thursday - Lifting
CONDITIONING
in 12 minutes:

1 chin, 2 burpees, 3 push-ups, 4 jump squats, 5 Thompson DB snatches (44lbs)

2 chins, 3 burpees, 4 push-ups, 5 jump squats, 6 Thompson DB snatches

3 chins…
4 chins…
5 chins…
6 chins…

MAIN GIANT SETS
A1) front squat (squat bar)
55lbs x 10
145lbs x 10
195lbs x 10

A2) Bench
45 x 10
135 10
185 x 10

A3) BB row
45 x 10
135 10
185 x 10

A4) hanging wipers
3 x 10

SUPPLEMENTAL GIANT SETS
B1) SSB squats
40kg x 10
50kg x 10
60kg x 10
80kg x 5
80kg x 5
80kg x 5

B2) feet up bench, slow negative, paused
6 x 4 @ 135lbs

B3) BB rows
6 x 10 @ 135lbs

B4) hanging wipers
6 x 10

NOTES
That’s the last time I’ll be front squatting with a squat bar. It felt very unnatural, And normally for me front squat is the most natural feeling barbell movement.

This ended up being a pretty tough work out.

4 Likes
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Friday - mobility
Just did some sun salutations and band work throughout the day. Felt like junk so I just went through the motions.

Saturday - INactive recovery

Sunday - Lifting

CONDITIONING
12 EMOM

  • 3 pull-ups
  • 3 lateral burpee jumps
  • 2 log clean & strict press > left overhead lunge > right overhead lunge

MAIN GIANT SET
A1) elephant deadlift
70kg x 10
120kg x 10
170kg x 1 (lost position, bailed)

A2) strict log press, 10” log
74lbs x 10
96lbs x 10
118 x 7

A3) standing cable rows
3 x 10

A4) toes to bar
3 x 10

SUPPLEMENTAL GIANT SET
A1) SSB breathing squats
80kg x 24, 16, 10
^ @dagill2 blew me out of the water here

A2) strict log press
74lbs x 15, 9

A3) cable rows
2 x 10

A4) toes to bar
2 x 10

NOTES
Did the workout fasted. I’m really, really feeling this one today - I need to hop on the mobility train for sure. I might have rebraced and gone for more on the elephant deadlift, but I decided the TRUE goal of the session was the supplemental work, oddly enough. Glad that the 10s phase is over with.

Took a long walk with my dog after for some EMOM max distance ball throws at the park on the bay! It’s great because there’s an Outdoor amphitheater there, and I stand at the bottom and throw out so she gets in some hill work.

EMOM has made such a huge difference in my dog’s training. We used to just go ham for a couple minutes and then she would just sit there and pant and the session was over, now we have an actual way to build in some rest periods for her. I know that it’s kind of silly to talk about a dog training schedule that’s not obedience related, but I am 100% sold that a primary driver of her longevity and quality of life is going to be a good diet and consistent exercise. With her, I’m taking the “daily dose” approach, mixing in some Harder sessions with mostly easy ones at a daily frequency, and throughout the day so no one session is too draining.

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Full disclosure, I haven’t done a high rep set with 80kg yet. That day is tomorrow, so thanks for setting a target. No thanks for making it a high one.

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@dagill2 I apologize for ever suggesting MMS lol. I actually didn’t realize that I was going to have to do that yesterday - I just looked down at my chart and realized it was the first 80 kg day and was a little upset with myself, for forcing myself into the gym that day.

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I’m kind of enjoying the change of pace, and definitely getting a lot out of it mentally. I may feel differently tomorrow though. My best with 80kg is 20 reps fresh so 25 tomorrow after a hard deadlift session and heavy complexes is going to be seriously unpleasant. In a way I’m really glad you did this first to force me into digging deep. I’d definitely have pussied out at 20 in the first round if you hadn’t.

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God speed. One thing that i did Was treat it like a marathon. From rep number One I was taking a few breaths in between each rep.

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I do it similarly. I do 5 reps, then 5 deep breaths, then 5 reps etc. Fo 185, I might have to be doing double or singles pretty quickly. I’m pretty weak and unfit.