Strongman, training for Boxing (TX_iron)

Training Training Logs
422

Friday - Floor Press 9/21 (halfway through)

Agile 8, simple 6, big 3

A1)CG Swiss bar Floor Press*
44lbs x 10
134 x 4
184 x 4
214 x 4
214 x 4 ugly
214 x 4 uglier, was not sure about today
214 x 4 gripped tight, felt way better
214 x 4 smooth
214 x 6 okay, but fatigued quick
*mcgill big 3 before every set

A2) neutral cable row w straps x 10
A3) band pull aparts

B1) 100lb keg vipers x 2
B2) 50lb keg strict press (hands at bottom) x 10
B3) 50lb keg “curls” x 10
B4) kneeling and wheel x 5
B5) 50 jumps with jump rope

NOTES
I’m going to stick with mobility work prior to lifting, No excuses anymore. I tweaked my back a little bit carrying a plant from bottom floor to upstairs to let it get more life, but it wasn’t too bad and I can still lift.

Going forward, I think I’ve landed on 531 CrossFit from the second edition book. When I wanted to dabble into CrossFit, it didn’t quite jive, but now that my goals have changed and I’m getting what does and doesn’t work for me, it looks like the perfect fit.

Why?

  • I like seeing consistent progress on a few key lifts, but I don’t like spending an entire workout doing them (like most 531 programs)

  • I love giant sets with shiny objects, but either burn out or get hurt when I do them as part of my main lift

  • I love experimenting, variety and playing around with new lifts, but I just don’t seem to progress well with more traditional conjugate stuff.

531 CrossFit looks like a way to have my cake and eat it too. I’ll finish up this DUP program of course, and then bore full into it.

1 Like
423

Monday - easy Conditioning
2 mile 40lbs weight vest walk

Bodyweight 175.5 in bathroom scale

Tuesday - Floor Press 10/21
DELOAD DAY

Agile 8, simple 6, Big 3

A1) Axle floor press*
30/axle x 5
120 x 1
170 x 1
210 x 1
150 x 3 x 5
*big 3 before all sets

A2) TDB 26lb curls x 10
A3) NG red band pull apart x 10

NOTES
I realized that going too far down on curls isn’t doing my elbows any favors, so I cut them high. I also whipped up a wrist roller contraption after reading about it in @FlatsFarmer’s log and added it to my mini gym in the office

image
image3024×4032 2.94 MB

Next block of training goes:

Workout 11 4x4 at 80% (200lbs)
Workout 12 4x3 at 85% (215)
Workout 13 4x2+ at 90% (AMRAP last set only, do 2 on first 3 sets) (230)
Workout 14 add 10 lbs to workout 11 (210)
Workout 15 add 10 lbs to workout 12 (225)
Workout 16 add 10 lbs to workout 13 (240)
Workout 17 add 5 lbs to workout 14 (215)
Workout 18 add 5 lbs to workout 15 (230)
Workout 19 add 5 lbs to workout 16 (245)
Workout 20 Warm up to a single at about 80-85%, and then do 3x5 at 60% (deload day)
Workout 21 Set new max!

4 Likes
424

Thursday - Block 2, 11/21

Agile 8, Simple 6, Big 3

A1) Axle Floor Press
30/axle x 4
120 x 4
170 x 4
200 x 4 x 4

A2) NG red band pull apart x 10

A3) Front squats, TX deadlift bar (225 TM)
45 x 1
135 x 1
185 x 1
225 x 1

B) dips 1 x 27
C) Axle curls 1 x 50

D) Hang Clean (TM 180)
115 x 3
135 x 3
155 x 3

E) walking lunges 1 x 25

Going on a 2 mile weight vest walk later today as well

NOTES
Felt like it was time to reintroduce some big lifts for this second block, with training maxes in the 70-80% range of pre-injury maxes. A 531 cycle lines up well with my floor press DUP block.

Gonna go:
Light Floor Press
Front squat: work up to 1-3 reps at TM
Hang clean: 3s pro

Medium Floor Press
Front Squat: 3s pro
Hang clean: sets of 3-5 x 3-5 at SSL

Heavy Floor Press
Front Squat: sets of 3-5 x 3-5 at SSL
Hang Clean: work up to 1-3 reps at TM

25-50 assistance from push; pull; single leg/core

4 Likes
425

Seems like you’re back is getring better. Great stuff!

Why use a deadlift bar? I’m intrigued.

426

@Koestrizer because I hate the center knurling digging into my throat lol. The DL bars have a smooth center so it’s not an issue

427

Haha gotcha. I thought there was more to it.
I recall a video in which Martins Licis tried to establish a world record of sorts in front squats for reps.
Following up on a conversation with J.F. Caron, he decided to do it with a deadlift bar. I can’t remember why Caron suggested that and why Martins agreed, so I thought you might have had that information, haha.

428

Nope, total game day call lol. I was thinking that I wanted the front squat and was just looking at that power bar knowing that it was going to give my throat a rash, and then I looked over at the bar on the deadlift platform and realized there was no knurling. So I was like “well hell I’ll just use that”

2 Likes
429

Sunday
2 mile weight vest walk

Monday - Floor Press 12/21, FS & HC cycle 1
Agile 8, simple 6, big 3

A) Front Squat, DL bar
45 x 3
145 x 3
165 x 3
190 x 3

B) Floor Press, DL bar
45 x 3
135 x 3
185 x 3
215 x 4 x 3

C) Hang Clean from hip, DL bar
135 x 3 x 3

Red Band push down, Red band curls, goblet Squats x 25

3 Likes
430

Now things are escalating, lol!

1 Like
431

Haha, thanks for the support man. I’m pleased with the level of progress. I figured 531 with a low TM would be the best way to retrain some patterns while saving me from myself.

432

So in planning for the rest of the year, I think I’ve got it figured out!

Sept 19 Competition Prep

WEEK 1, 3, 5
Day 1: Front Squat 531, Ukr deadlift
Day 2: Push Press 531, Viking press
Day 3: Conan, stones, medley

WEEK 2, 4, 6
Day 1: Hang Clean 531, stones
Day 2: Bench, Conan
Day 3: Ukr Dl, Viking press, medley

WEEK 7
Deload and compete on Saturday

Strongman work:
5s week - 5 rounds at 50-60% comp weight
3s week - 3 rounds at 70-80% comp weight
1s week - 1 round at 90+% comp weight

August 1 - Christmas, BBB done my way

WEEK 1
Front Squat 531
Hang clean BBB

Push Press 531
Bench BBB

Day 3: Viking Day - this is mandatory and can really be anything, a challenge, some sled pulling, strongman, a WOD, even a bodybuilding day. it’s a “fun” day to add some spice to the training. You can even bring beer like a true Viking.

WEEK 2
Hang Clean 531
Front Squat BBB

Bench 531
Strict Press BBB

Viking Day

———
BBB BREAKDOWN
50% 5 x 10
60% 5 x 10
70% 5 x 10
80% 5 x 5
90% 5 x 3
100% 5 x 1

Each BBB % lasts two weeks, so each lift gets one 531 day, and one BBB on a 2 day/week template. BBB work is done as part of 531 CrossFit. A sample day for 531 (5s week) hang clean, front Squat BBB:

Agile 8, Simple 6, Big 3

Hang clean 65% x 5, 75% x 5, 85% x 10
(No supersetting, get plenty of rest in between sets and have a singular focus on clean reps and getting a PR for the day)

Then, 5 rounds of:
2 bodyweight stone to shoulder
10 SSB Front squats at 50%
12 cable pull through (“opposite” of BBB move)
10 ab wheel rollout
Lap around gym

Don’t get too overzealous and rest as needed between rounds (3-5 Minutes) to ensure 10 reps successful reps on the BBB work.

CONDITIONING
Hard conditioning is ingrained into the training session. The only other conditioning is recreational stuff, active recovery, and weight vest walking.

DIET
This is a SIZE phase - eat to win. Follow the 531 2nd edition guidelines for gaining weight fast, which is:

4 meals/day of:
30-50g protein from a good source
Serving of fruit/veggies
100g carbs (50 from food, 50 from juices)30g protein shake with 2% milk for dessert

4 Likes
433

Leaving on a work trip tomorrow, so decided to get ‘er in.

Tuesday - Floor Press 13/21

Agile 8, simple 6, big 3

Hang clean from hip
45 x 1
135 x 1
165 x 1
185 x 1

CG Floor Press
45 x 2
135 x 2
185 x 2
210 x 2
230 x 5

Front Squat
45 x 3
135 x 3
165 x 3 x 3

Chins: 10, 10, 5
Keg strict press: 50lb 1 x 25
Reverse lunges: 1 x 25

NOTES
I rushed the hang clean a bit and am paying for it a little now, so a few days of rest will be nice.

I’m reasonably pleased with the 230x5, but that last rep was a total grinder

1 Like
434

Saturday 14/21

A1) Axle CG Floor Press
210 x 4 x 4

A2) ramp to 225 front squat

A3) chins

Can’t recall assistance

Tuesday ME upper, 15/21

Agile 8, simple 6, (forgot big 3)

A1) 3 board CG Bench - 225 x 4 x 3
A2.1) single arm low cable rows 3 x 10
A3.1) red band pull apart 3 x 12
A2.2) Farmer shrugs - 52lbs/hand x 3 x 15

B) keg presses (concentrating on holding at the top)
50lbs x 17, 16

C) axle curls - 30lbs x 1 x 60

D) sally up push-ups (humbled into knee push-ups halfway through)

NOTES
Had to bite the bullet. Front squats and cleans had me regressing so I’m pulling them. I think I’ll need to approach this as a long term thing rather than a two fortnight fix.

Seems like all the coaches like to prioritize single leg work in this situation, and “flipping” the workouts. By that, I mean a traditional approach would have you doing:

Big lift
Supplemental
Assistance
Rehab/prehab

Whereas the revised session would look like:
Rehab/prehab
Assistance (single leg)
Supplemental (posterior chain)
Main (accommodating resistance)

1 Like
435

Thursday- ME Lower

Agile 8, simple 6, big 3

A1) Bulgarian split squats - 35lbs/hand x 9, 8, 7

A2) hanging leg raises - 3 x 8

B1) GHR mechanical drop set (hands behind head > hands on chest > assisted) - 3 x 10

B2) standing calf raises - 3 x 10

C) top down trap bar RDLs + chains (~100lbs)
30 kg + chains x 3
80 kg + chains x 3
130 kg + chains x 3-1-1-1-1
80 kg + chains x 8 (Dropset)
30 kg + chains x 7 with a shrug (Dropset)

Finisher) 100lb keg to shoulder - like 10 minutes virtually non stop; 50-100 times probably. I was gassed.

NOTES
Finally a great leg session. Putting the heavy bilateral lift toward the end, keeping the weights in my hands, and using accommodating resistance did exactly what it needed to do. By the time I got to it my legs were already tired, which easily shaved off 40kg from that heavy set.

Legs and traps feel thrashed this morning in a good way.

Knees weren’t sure how to feel about going straight into the unilateral leg work, so I’ll probably hit the leg curls first next time to get them stabilized.

3 Likes
436

Friday- RE upper

Agile 8, simple 6, big 3

A1) CG Bench
45 x 5
135 x 5
185 x 15, 8, 6

A2) pull-ups
9
7
5

A3) red band pull aparts x 10

B) single arm DB presses - 44lbs rest pause x 10, ?,?

C) Strict log vipers from pins at knees
85lbs x 8-5-3

D) band triceps push-downs - rp

E) band bicep curls - rp

Finisher) 1 mile run

NOTES
Went to the grocery store between the weights and the run. We’ve got a hurricane a comin’!

Lifetime goal is benching 185 x 20, so I’m a little shy. I’m sure I could do it if I trained specifically for it, but I’m not going to.

3 Likes
437

Monday - ME upper 16/21

Agile 8, simple 6, big 3

A1) CG Bench
45 x 2
135 x 2
185 x 2
240 x 2, 2, 2, 5

A2.1) red band over arm rows 3 x 10
A3.1) Red band pull-aparts 3 x 12-15
A2.2) farmer shrugs with slight bend - 52lbs/hand x 3 x 12-15

B) keg strict press (hands at bottom)
100lbs x 2
50lbs RP x 18-15-8

C) axle curls - 30lbs x 1 x 62

Finisher)
Push up ladder with burpee grenade pull-ups:
Down > 1 push-up > frog jump > grenade
Down > 2 push-ups > from jump > grenade
…10 push-ups…
…1 push-up…

NOTES
in and out in about 45 minutes, after doing the warm up at home.

Drank too much and are like crap this weekend, so not a bad showing given. The heavy keg was a little iffy on the back due to the instability, and more a display of ego than smart programming, as there were others messing around with the kegs to include a good-looking gal.

Weighed in at 180lbs this morning! Been a while since it’s been that high, so something is working I guess.

1 Like
438

Wait, weren’t we meant to be racing to a big press? I feel like I’ve been hustled here, better get my game face on.

2 Likes
439

Haha, well I wanted to finish off my bench program. Only 5 workouts left with it. I figure now is a good time to get in some pressing volume while I push the bench heavier.

Hopefully a nice CG Bench and keg Pressing will carryover.

1 Like
440

Tbh I thought @TX_iron already had a 185 lbs press. Since I know he is a good bencher and I think I recall push presses in the 225+ lbs region.

I fear you picked a difficult battle mate @dagill2 :smile:

1 Like
441

@Koestrizer haha, man I can get like 50-60lbs out of leg drive on a push press/jerk but every time I’ve loaded 185 on the bar it feels glued to my shoulders.

I suck at strict pressing lol. This is still very much a race up for the taking.

1 Like