Strongman, training for Boxing (TX_iron)

Training Training Logs
602

Haven’t been to the gym in a couple of weeks. I wonder if others feel “homeowner guilt,” as in, I have a LOT of work do do around the homestead, and feel a little guilty going off to simulate manual labor when there’s actual manual labor to do at home.

I’m getting increasingly iffy about my umbilical hernia. It’s getting bigger and causing discomort, but we can’t really budget surgery until next year so I’m finding myself wanting to drift away from heavy straining. anyway

Monday
buy-in Sandbag carry
2x50 yard with 155lbs

keg vipers, both hands under
1 x several to get a feel for it x 90lbs

buy-out Sandbag carry
2x50 yard with 155lbs

Wednesday
25 EMOM
1 x 24 Keg Vipers (both hands under again) x 100lbs
7 x 100lbs on the 25th minute

Finisher
1 x max reps of clean and thrust x 25lb DBs
2 x 50 yard Keg caries x 100lbs

Note
I’m doing these keg vipers with both hands under the keg (so the keg is parallel to the floor, versus at an angle when you have one hand on top and the other on bottom).

Barbell is feeling blah lately TBH, and I’m struggling to find a goal to shoot for that actually turns my gears. There’s a strongman comp in March, but that’s far away.

I’m thinking it’d be really cool to be able to do a keg viper with a fully loaded keg (160ish lbs. full of water accoring to the internet), lower it to my torso, and carry it 100 yards (the length down my sidewalk and back) without having to ever set it down.

Hmm. Maybe I just needed to write it out.

Garage is a mess, but “home gym” is coming back along. (Big tire not pictured)

IMG_0136
IMG_0136480×640 51.3 KB

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603

Monday
MAX EFFORT LOWER
A) Squat Bar squats
ramped up to 1x310lbs

SUPPLEMENTAL
weakness: getting folded forward

B1) Transformer bar Good mornings from pins at deadlift height, “Hard” “hinge” setting
Ramp to 245x6
^might be my new favorite exercise. I’ve never had to squeeze my upper back as hard as I did while doing these

B2) 10 rouge hammer stike variations against tires (I must’ve looked like I was swinging a sledge hammer at attacking wasps)

ASSISTANCE
21-15-9-5

c1) 2.5 pood KB swings
c2) walking lunges
c3) crunch position kick-outs

Tuesday - 34th birthday
REP UPPER

34 EMOM,
a1) 10 push-ups/minute (340 total)

a2) 10 band pull-a-parts

CONITIONING
1 mile run in sub 9:00 - did this in the rain so dialed back speed as to not slip.

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604

BASI6 - Six Weeks to Elite Fitness

Monday - Power
a1) Vertical Jump 3x5
a2) Strongman Tire flip 3x5

b1) push press throw, 10lb DB wrapped in bubble wrap - 3x5
b2) Keg Clean & Press away - 100lbs x 1x5
b2) Keg Viper Press - 100lbs x 2x5

c1) Broad Jump 3x5
c2) “sled” sprint (old tire with a U bolt) - like 35lbs (tire + 25lb DB) x 3 x 50 yards (walked the final back)

Wednesday - Strength Endurance
a1) Split squats on slanted driveway, switched sides on second round - 50lbs/hand x 2x10
a2) Sled pulls - 135lbsish (tire +25lb DB+100lbs keg) 2x50 yards

b1) DB Clean & Press - 50lbs/hand x 2 x10
b2) BD overhead walk - 50lbs/hand 2x 50 yards

c1) Sandbag SLDL - 155lbs x 2x10
c2) single arm KB swings, switching hands mid-air - 35lbs x 1:00

Thursday - Specific Strength
Back squat - up to 255 x 3 x5
Bench - up to 225 x 3 x5
Deadlift - up to 335 x 3 x5
Pendlay Row - up to 195 x 3 x 5

All supersetted with 5 calrioes on the echo bike following work sets as “rest” for a total of 100 calories

Notes
it was between this and super squats, and this program lets me use all my cool stuff in the garage!

also, I can’t sit still so twittling my thumbs in between sets on strength day wasn;t going to happen.

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605

Please tell me you filmed this :smiley:

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606

Next time I will amigo. I just moved in, and what a spectacle I must be for the neighbors.

Honestly it worked out really well: the dumbell remained intact and th elawn is free of divets.

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607

Backlogged here as usual, but all workouts are moving along! Was travelling for work most of last week and had to hit the gorund running when I got back, so all of these were pretty squeezed in

Last Saturday - Hypertrophy
All wearing 30lb vest

Double DB goblet squats - 50s 3x6 (5-1-0 tempo)
Dips - 3x6 (5-1-0 tempo)
Sandbag row - 155lbs x 3x6
DB curls - 25s x 3x8-10 (3-2-0 tempo)
lying DB tricep extensions - 25s x 3x8-10
BD lateral raises - 25s x 3x8-10

*doing all of this in the garage, so no machines. Heck, my gym barely has machines that aren’t cool (like belt squats)

Tuesday - Hypertrophy
Hotel gym. Most hotel gyms don’t have sleds or trap bars, so hypertrophy it was

Leg Press +calf raise - ramped to full stack o’ weights to a set of 8 (5-1-0 tempo)
DB Incline bench - up to 50s (max weight available) for to a op 8 ( :infinity: -1-0 tempo)
row machine - ramped to the full stack to a heavy set of 8

3 rounds cable circuit: curls, pushdowns, laterals (with 25s)

Thursday - Power and Strength combo
Plyo Circuit:
Vertical jumps - 4x5
Light sandbag throw - 4x5
Broad Jump - 4x5

Power Circuit:
High handle trap bar DL - 240lbs x 4x5
Log Clean and press - empty log x 4x5 (shoulders were touchy so kept this extra light and fast)
Rouge Sled sprint - +45lbs x 4x100’

Strength Circuit:
Longhorn Bar squats - 258lbs x 5x4
Swiss Bar Bench - 225lbs x 5x4
Axle Deadlifts - 330 x 5x4
Pendlay Rows - 205 x 5x4

This was a long session. Honestly, the program specifically says to not do the strength portion as a circuit, but I am really adapted to doing heavy circuits and think I’ll be able to manage. I have to shave time off this day anyway - last time was 2 hours (including drive times) and too much has to squeeze for that to happen.

Sunday - Strength Endurance
again, more circiutry for the sake of time. I had to get this done while my kid napped, and time is not on my side on that front. Definitly was not meeting the required rest times, but again, I don’t see that as a negative.

Circuit 1
Reverse lunges - 50s x 3x10/leg
Dumbell Clean and Press - 50s x 3x10
DB RDL 50s x 3x10

Circuit 2
Forward sled drags - sled+100lb keg x 2 x 50 yards
DB Overhead walks - 50s x 2 x 50 yards
Single arm KB swings, alternating hands mid-air - 35lbs x 2 x 1:00

Notes
I am obviously making lots of exercise substitutions, but the substitutions are harder than perscribed I think and jive more with my goals. Also days are topsy turvey and I imagine not “optimal,” but “perfect” is the enemy of “good.”

Here’s the setup from the strength circuit. I know some people like to train in groups or with people. I love people, and being lively and social is actually a big part of my job which again, I love. But when it’s “me” time, i prefer “me” time. And being alone in the gym affords me to gobble up a whole lot of real estate.

IMG_0358 (1)

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608

Last week - strength

within 45 minutes, I ramped to 5 rounds of:
5 Longorn bar squats @ 258
5 Swiss bar bench @ 225
5 Deadlifts @ 335
5 Pendlay rows @ 195

A couple days ago - power & endurance

CIRCUIT 1
4 rounds of:

  • 5 high jumps
  • 5 tire flips
  • 5 homemade med ball toss
  • 5 keg clean and press
  • 5 broad jumps
  • 5 sled sprints

CIRCUIT 2
2 rounds of:

  • FFESS - 15/side x 50s
  • 100 yard sled drag - like 135lbs total
  • DB clean and press - 15 (rest pause) x 50s
  • DB overhead walk - 50s x100 yards
  • DB SLDL - 50s x15

NOTES
That last session was soul-sucking.

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609

Today/Friday - Upper
band warm-up

A1) Keg clean & strict press away,
4 x 6,8,6,8 x 100lbs

A2) without dropping striaght into keg carry
4 x 100 yards

B) Yoga ball DB bench - mixed weights for 50 total reps

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610

very strong!

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611

Thanks @Koestrizer! I was so damn gassed after all of that, but enjoyed the session. Heck you’re pushing some crazy weights these days.

Last week or two highlights

ABCs with 50lb DBs - 10 in 5:00, 25 in 14:38

Keg clean 1x & press away / straight into 100 yard keg carry
day 1 - 100lbs x 6, 8, 6, 8 / pass
day 2 - 100lbs x 5, 8, 8, 8 / had to drop on the last run. 8s across and four successful runs are the metric to increase.

axle clean & jerk - ramped to a single at 195 and dropped to 175 for more sinlges

yoke walk - up to 360lbs x 2 x 50. Abysmal, but lots of room for improvement

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612

Today - max effort upper

Keg clean & strict press (both hands under), straight into carries
4 x 8, 100 yards x 100lbs - PR, move up weight next time.

2 rounds:

  • yoga ball DB incline - 50s x max
  • DB curls - 25s x max
  • 10 shrugs + 100 yard (straps)
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613

Max effort Lower

Axle squat clean & jerk
15-25 singles x 155lbs (about 80%)

SSB squats
155 x 5 with box
205 x 5 free
245 x 3 <called it here, low back was feeling cranky

SSB Hatfield reverse lunges / single arm kb swing

155 x 3 x 5
2.5 pood x 3 x 8

614

Log revival

I don’t intend to log most of my workouts here, just some snapshots. I realize that there next to zero info on training for the Tactical Games so I figure I’d throw it out there.

I finally won a strongman competition in January in the 181 class, via a mas wrestling tie breaker. Now, I am pivoting to competing in the Tactical games in South Carolina this fall.

Plan:
531 Building a bigger yoke 2.0 (jims site) - 2 cycles
531 BBY tnation version - 1 cycle as anchor
531 widowmaker circuits - 2 leaders, 1 anchor

lift and hard conditioning 3x/week, easy condition & mobility 3x/week

Today (315)

warm-up
Pause bench up to 205x5
CG Bench - 50 total reps (mostly sets of 10)
band facepulls and jumps over bench between all sets

1x100 bilateral standing calf raises on step -
25lb front neck x25, back neck x25

Kroc rows - warm up then 90lbs x 35 each arm

Finisher - Farmer walks (withs straps) superset pushups on drops
1/3 mile with 90lbs/hand (a little above 50% bodyweight), and so many drops… so about 100-200 pushups.

Note: I don’t consider any of this conditioning work, rather lifting/assistance work with a conditioning effect.

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615

This is such an awesome focus for a log! I fantasize about competing in the tactical games. It’d be so cool to see how you’re preparing for the shooting portion.

Congrats on your win! What made you want to pivot?

616

Thank you! Yeah it seems like such a unique thing and very holistic in terms of being prepared for anything.

I’m lucky enough that my range has personal bays, so my buddy and I (we’re going to go teams) typically lug kettlebells, a sandbag, and a sled out there and while wearing either full kit or just a heavy vest, do something like:

while wearing vest, 3-5 x 5 rounds of:
2 sandbag loads to truck bed
25 yard sled drag
2 shots .223
run 25 yards up to 5 KB clean and press
2 shots with 9mm
run back to start

Truthfully, it’s the shooting portion I need the most work on. My accuracy is maybe 60%, which’ll add 40 seconds to time on average.

I can’t discharge a firearm in my neighborhood, so I’ve been supplementing with archery practice during conditioning rounds. Hopefully, the ability to stay super focused and aim under duress will carry over well.

Thank you! Been competing off and on since 2016, and it felt good. Truthfully, I am super into lifting and my buddy is super into guns, and this seemed like a great way to do something together. Both of us are actually prediabetic, and heart issues run in both of our families, so this will really make us focus on health in a cool, “practical” way.

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617

Good to see you back mate!

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618

Saturday

10 rounds, while wearing 42lb vest:
10, 8lb sledge hammer strikes on tractor tire
2 arrow launches from 5 yards (kids were around, and 5yd was the only safe distance I could shoot from that kept them behind the line of fire)

Sunday
1 mile walk, carrying my 30lb kid in a laundry basket

Monday
1 mile walk (super busy)

Tuesday (today, 3/19)

Warm-up, 10 jumps onto truck bed

5 rounds:
a1) Power clean 155x5
a2) 10 bw dips, full ROM with stretch and hold lockout
a3) 20 red band pull aparts

4 rounds:
b1) deadlift
225 x 5
260 x 5
300 x 5 (added straps)
340 x 5 (added belt)

b2) fat grip DB curls - 10 x 25lbs
b3) 5 arrow launches at 15 yards (roughly 65lb draw)

Straight through:
RDL to jump shrug with hold at top, 260lbs for 18 reps (rest-pause)
30 situps
50 neck raises with 35lb plate
50 calf raises on step

Notes: did this in just under an hour. Crazy busy work day + nanny had a family emergency. My precision and accuracy need so much work.

@Koestrizer thanks man. Good to have you in m corner.

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This is awesome.

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620

@atlas13 yeah: one day, they aren’t going to want dad to carry them in a laundry basket, and I’ll have to do more curls.

I read someone post on this site once that they couldn’t carry their 30lb toddler a mile - which everyone is at a different fitness level so no judgment - but I’ve had that as a metric in my mind that I want to be able to carry my kids for a mile for as long as possible.

Been busy so 2x/lifting last week + lots of weight vest walking, “airdyne,” mobility work and active recovery.

Last Thursday (or friday?)
Press 5s pro
Incline 50 reps
lots of shrugs, calves, lag raises and arrow launches

Today 3.25.24

Warm-up with walking + mobility, and Wenning warm-up of leg curls, TRX squats holding rack with banded knees and band pull-throughs

6 rounds:
3-5 SGHP from hang @ 145lbs
15 red band pullaparts
2 jumps onto truck bed

Squat up to 235 + 10 calf raises on each of the sets

Front squat + calf raise to rack it
1 x 165 every 15 seconds for 6 minutes (24 reps)

Plate raises, plate curls, overhead band stuff, flutter kicks & neck raises

Notes: I took 3 work calls during this session, and couldn’t fit in the archery due to a 4th work call.

Buddy bought me a mounting piece for a holosun sight for my glock… really itching to get out to the range. He replaced the trigger on his with a much more sensitive trigger, so I want to do a side-by-side comparison to see if I should replace it as well. I need a new barrel anyway so may as well.

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One of the best workouts I ever engaged in was carrying my toddler through Disneyland. They gave up on walking within hour 1 of our 12 hour day, so 11 hours carrying this squirming mass across 13+ miles of walking.

That night, I sat down for dinner and ate…everything.

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