Strongman, training for Boxing (TX_iron)

Training Training Logs
362

Any word on hygiene regulations for that?
The situation in the US looks really weird and confusing from the outside, if I dare say so as a foreigner.

I work in a gym so I definitely would like them to open up again but on the other side, I don’t think that most gyms will be able to follow proper hygiene regulations and I also think that gyms are a perfect breeding pool for viruses and bacteria infection.
Well once again, we aren’t the ones calling the shots. :person_shrugging: (And I for one am glad about that)

363

This week, restaurants, movie theaters and retail outlets are opening, but with 25% capacity maximum. Masks aren’t required, but advised.

It’s done purposely since there are just so many different variables throughout the US, and it was decided that a state-by-state approach was necessary. Even in my own state, situations on the ground vary substantially - the good ol’ cowboy hat wearing guy in the west Texas desert is living on another planet from the hipster in downtown Houston, and that’s why regulations are different. Our county judge refused using the words “shelter in place” because we’ve had hurricanes and industrial fires, and when they say “shelter in place” people will take appropriate action.

One thing to remember as well is that virtually everyone’s healthcare is through their job, and if you aren’t working, your healthcare/health directly suffers (this is general but you get the point). So getting things up and running for us is all the more important.

I doubt that most gyms will provide adequate protection too, but I think that’s just going to have to be a personal responsibility thing of the patron.

2 Likes
364

Thursday - ME Lower

A) Ramp to log zercher squat 2 x 3

B1) log landmine sldl 3 x 10
B2) sprinter sit-ups 3 x 20

C) forward/backward sled drags, 5 x 100’, 2:00 rest

NOTES
going to try and progress by knocking down the rest times on the sled drags

Setup from to today:

image
image4032×3024 5.12 MB

1 Like
365

Friday - RE Upper

A) Sawhorse dips
Body weight x 21, 16, 13 = 51 (2:00 rest)

B1) TRX chins - 4 x 8-12
B2) band pull aparts - 4 x 15

C) strict lateral raises - 4 x 10, 25lb DBs

D1) shrug stuff - 3 x 10, 25lbDBs
D2) band push-downs, 3 x 10

E1) roll-outs on knees - 2 x 10
E2) v-ups - 2 x 10
E3) left Copenhagen - 2 x 8
E4) right Copenhagen- 2 x 8

NOTES
2:00 between all sets. For the dips, I’m going to mix the 350 method with deep water for extended progress. Once I hit 50 reps over 3 sets, I’ll reduce the rest times by 15 seconds. Once I can hit 50 in one set, I’ll increase the weight and start back over at 2, maybe even 3 minutes rest between sets (at some point, it will be 0 time between sets).

2 Likes
366

Decided to change the log title, because I’m really digging working with the natural stones, driftwood logs and makeshift sleds.

Monday
A) Natural stone press
Ramped you’re a heavy single, then backed off to a heavy triple

B) smaller stone overhead
3 x 6-10

C1) stone rows
C2) band pull aparts

D) Natural hussafel(ish) stone carry
4 x 50-100’?

E1) Kirk rows with cylinderical stone
E2) curls with smaller stone

Here’s the stone for the carries. My toe is screaming right now

image
image3024×4032 5.28 MB

4 Likes
367

Tuesday- Legs
5 x 10 banded standing hamstring curls, tied to my sled while I held onto the fence

5 x 10 Zercher Log squats

NOTES
Sliced my hand open on a can floating the river Saturday, so tried my best to go sans hands

Those squats left me feeling way too gassed. Warm an windy today with a heat index of 88f/31c with 35mph winds

2 Likes
368

Thursday - Chest & Back

20 minutes EMOM

Odd minutes: 10 sawhorse dips
Even minutes: 5 TRX Fat Gripz chins

Saturday - Shoulders & Arms

A1) stone overhead 5 x 5
A2) stone curls 5 x 5
A3) stone skull crushers 5 x 10

B1) single arm stone lateral raises 3 x 12
B2) stone curl 3 x 21s
B3) incline diamond push-ups 3 x 10

C1) stone overhead raises 3 x 12
C2) kneeling one arm stone curls 3 x 12
C3) one arm stone triceps kickbacks 3 x 12

Final set of the As:

3 Likes
369

Haha fitting new title :ok_hand:

1 Like
370

Haha, thanks partner. I wanted to title it “The Quest for Fulselker,” but it was taken.

2 Likes
371

Monday - Back & Shoulders
0600 - first day gyms in Texas are back open

Darkhorse (attempt)
A1) 3 x 1 arm Thompson DB swings, 44lbs
A2) High handle Trap bar deads
3 x 60lbs
3 x 150
3 x 240
3 x 330
3 x 420
3 x 470

A3) 10 kick-outs
A4) 20 jumping jacks

B1) 10 single arm Thompson DB swings, 44lbs
B2) High handle trap bar deads
380 x 8, 5 (bailed here, lost brace and hurt my back)

Clay H Tried & True (3 day/week)
C1) 6-10 chin ups
C2 60* incline seated Swiss bar press
134lbs x 5 x 5
2:00 between super sets

D1) Strict laterals, 26lbs x 3 x 8-12
D2) seated row, neutral narrow MAG grip
1:30 rest

E1) 75* Thompson Arnold Press, seated,
26lbs x 3 x 12-15
E2) red band pull aparts, 2 x 15
E2) red band pull-downs, 1 x 15

NOTES
I was going back and forth about which program to run, and through a mental coin toss landed in Darkhorse. After that back blowout, I figured I had two options:

  1. call it a day, limp home and wait until I heal
  2. make an audible, train what was trainable, and reclaim the session.

I went with option 2. I’m far enough out from the competition that I don’t need to kill myself, and I think I can use this template and 18 weeks to really hammer some weak points. I can easily plug in the comp lifts as it approaches.

Onward!

1 Like
372

P.O.S. trapbar!

1 Like
373

No kidding, the thing is made of lies.

Tuesday - recovery
2.5 mile walk
100 jumping jacks
10 minutes mobility work

Wednesday - recovery
Same as Tuesday,but added abs

Thursday- Legs
0615

A1) belt squat - 5 x 10 x 4 plates (total)
A2) belt calf raises - 3 x 10 x 4 plates

B1)Arm-Assisted GHR - 3 x 6, BW
B2) banded leg extensions - 3 x 10, red band
B3) reverse hypers - 3 x 12, 50lbs
B4) single leg supported calf raises - 3 x 12

NOTES
The goal of this session was to get a nice pump in my legs without screwing up my back any further. Within those guidelines, I think it was pretty successful.

2 Likes
374

Friday - Chest & Arms
0630

A1) Bench - 225 x 5, 4, 4, 3, 3
A2) band pull-aparts
3:00 rest

B1) CG Slingshot Bench - 185 x 10, 10, 10
B2) axle curls - 80 x 5, 5, 5
3:00 rest

C1) DB incline bench - 62s x 10, 10, 6
C2) 5 Board CG Bench - 185x2, 135x10, 8, 8
C3) Close, NG curls - 50 (minus Bar) X 10, 9, 8

D1) cable push-downs - 3 x 15-20
D2) cable curls - 3 x 15-20
D3) cable single arm flies - 3 x 15-20

NOTES
Having Day 3 as the “bro day” made it a little easier to drag myself out of bed and into the gym. I kept my heels down and my feet out much wider that usual to keep the lower back happier on bench.

I’m really intrigued by @T3hPwnisher’s use of rest times as a training variable. I think I’d like to use it along with maximizing the rep ranges and some tempo methods for progression, versus just adding more and more weight.

If I can go from benching 225lbs for 5 x 5,4,4,3,3 with three minutes of rest between sets, to 225lbs for 5x5 with two minutes rest, slow negatives, and a pause, I’ll have gotten stronger (and hopefully bigger).

3 Likes
375

Deep Water.

Do Deep Water

2 Likes
376

@dagill2 Man, I’ve gone as far as downloading the free version and skimming through it. It’s on the shelf for a rainy day, but just doesn’t check enough boxes for me right now. Truthfully, I tend to shy away from programs that are spelt out from A-Z. Without fail, the first think I do when I see any program is think about how I can tweak it, and as such I’m finding myself veering more toward “templates” versus “programs.” So far, I’m liking my 3 day version of this:

Monday – Back & Shouders
0620

A1) CG Strict press, Swiss bar – 134 x 5, 4, 4, 4, 3
A2) Varied chins – 4 x 6-10
2:00 rest in between super sets

B1) Strict lateral raises, Thompson DB – 26lbs x 4 x 8-12
B2) Cable lawnmowers, wide diameter grip – 4 x 10
3:00 rest in between super sets

C1) Seated Arnold Presses, Thompson DBs – 26lbs x 3 x 15-20
C2) Seated Cable Row, Neutral narrow MAG grip – 3 x 15-20
C3) Reverse pec deck – 3 x 15-20
1:00 rest in between super sets

NOTES
I opted for standing vs seated, since I think seated heavy pressing actually put more strain on my low back. There are a few variables besides the reduction in rest time from 3:00 to 2:00 at play, including a rough night “sleep” and a subpar diet yesterday. My gym just got a 12” log, and I tired strict pressing it empty, but my back said no. I also thought about rowing the loaded Swiss bar, but after lowering it from the pins to the rack I ditched that idea real fast.

I think it would behoove me to spend 5-10 minutes warming up, as right now I just dive in after one or two feeder sets. My shoulder wasn’t quite ready for the pressing.

My wife (in here final semester of NP school), says I need stretching and to rest the area, so I’ll be avoiding any direct posterior chain work other than maybe some hamstring curls for the next couple of weeks.

2 Likes
377

My GF is a NP. It’s very handy having a medical resource on tap at any given time, but she says I’m a terrible patient haha.

1 Like
378

Haha, agreed. Though, I don’t like that 9/10 times they tell us what we need to hear, as opposed to what we want to hear.

1 Like
379

What does NP stand for?

380

Nurse Practitioner. Technically, my wife will be a Neonatal Nurse Practitioner. Not sure if the titles translate in your neck if the woods, but it’s basically the role in between a nurse and a doctor.

2 Likes
381

Meaning no disrespect but stretching the lower back is generally a bad idea.
Traction for certain injuries? Sure. Stretching an are that is meant to be stable? Nope.

Stretching the hip and hams (WITHOUT back flexion)? Yes.
You could use some light mobilisation in form of the cat-camel to get some temporary relief.

Other than that: Search for the article “How to screen your back pain” by squat university (Dr. Aaron Horschig) to understand your back pain better.

Mobilise the hips, roll your glutes on a lacrosse ball, do the McGill big three twice a day and apply heat. If possible see a physio.

Get well soon buddy!

1 Like