Strongman, training for Boxing (TX_iron)

Training Training Logs
662

WEEK 1
2x2x2 Lower

Agile 8
Front Squat / 5 jumps onto truck bed (20 total)
45x12
95x12
115x12
135x12
160x13

Chain squats with calf raise: 5x10x 135 + 50lbs chain
superset
reverse hypers @ bodyweight: 5x15
^I set my adjustable bench to 30 degrees and lay face down on the opposite side

4 way neck harness 100 total reps

Notes:

  • Going to try my hand at logging again, at least until the fight.
  • I’m trying the Dips and Chins rep/percentage protocol from the Juggernaught 2.0 book in place of 531 sets. It’s like 531, but extended backward. I wanted some time with higher volume at lower percentages
  • I like the OG 2x2x2 from beyond… I like having freedom with supplemental work, and wanted to try something lower frequency
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663

Wednesday: Aerobic - Roadwork/mobility

Did Wendler’s “acitve recovery for the older athlete” which was 5-10 minutes “roadwork” which was a mix of air bike and shadowboxing, punctuated by 2-3 mobility drills, focusing mostly on my tight hips.

Thursday: Alactic - Upper & power

Bench / 5 20lbs med ball slams
12 x 45
12 x 95
12 x 110
12 x 135
16 x 155

3x
b1) trap bar press 6-10 x 90lbs
b2) 15 side raises
b3) 20 rear raises
b4) 10-15 chins, various grips

alactic capacity: 10 minutes heavy bag combos, spaced about 20-30 seconds
apart

finished with some rolling bumbbell triceps at 25lbs

Friday: Conditioning - Lactic work; fight pace

40 minutes: odd work, even recovery/streching

started off jumproping mixed with shadowboxing, moved into 6 rounds of heavy bag work, and closed with calistenics and more jumproping and shadowboxing

Notes:
charity fight is April 10. I’m unsing 2x2x2, and refining it to look more like 2 sessions of alactic/ATP work, two sessions in of more lactic threshold & zone 4/5 work, and two sessions of recovery/zone 1 & 2/mobility work. I say “sessions” versus “days” because one hang-up I’e had when previously running 2x2x2, is that training 6 days a week can get cumbersome, but I can stack sessions or do two in a day if need be.

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664

Saturday- Aerobic/mobility
Spent a lot of time moving rocks. Before it died less than halfway through, my apple watch clocked 30 minutes of Zone 1 and 20 minutes of Zone 2.

I also bought a 4" pvc pipe and coated it in kt tape for more agressive rolling. Felt good on the hips.

Sunday - high intensity conditioning

1:00 work, 1:00 rest, repeat

2x
3 rounds jump rope
3 rounds shadow box
3 rounds heavy bag striking
3 rounds hanging lag raises (did 70 total)

4 way neck raises: 25x15lb dumbbell/side

MILESTONES

  • we have a third kid. That makes three under five… caffiene is my pal.
  • we did the family strongman comp! My kids had a great time, and want to do it again
  • At the comp I set the state record for throwing a 40-45lb bag over a 13’ bar. I thought it was 40lbs, but my certificate says 45lb and I honestly can’t remember.
  • I ALSO hold a TX state record for timed farmers hold. Can’t remember now either, but 440lbs (total) for at least 1:00
  • I’ve been waking up between 0400 and 0500 to train. I started with waking up, chugging preworkout, and then getting up when it kicked in, but now I’m naturally waking at that time.
  • Today marks the end of my one year, no alcohol challenge. Going on a brunch date with the Mrs. to celebrate with an actual bloody mary!
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665

Was sick most of last week, so workouts were pared down significantly.

Tuesday - Lower B - 12s
Agile 8
a1) Trap Bar Deadlift
180x12
215x12
255x12

a2) 20 total jumps onto truck bed

b) toes-elevated trap bar rdl +chains +calf raise +shrug (my garage has a 1-2" lip at the entry that I stood the balls of my feet on)

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c) open trap bar walking lunges
90lbs x 75 yards (wanted 100, but overheard all three kids screaming over the monitor)

Wednesday - roadwork
sickenss hit hard. I did 15 minutes on the airbike, rolled around for three minutes on the foam roller and called it quits

Friday - conditioning
held my 30lbs middle child while chasing other kids around playground as a zombie

Saturday - Upper B 12s; conditioning
Warm-up

a1) *strict press
45x12
70x12
80x12
95x16
*I set out to do push press, but knees and wrists started barking with just the bar. Also, my “main lifts” are lift builders - I can rotate in comp lifts for supplemental work

a2) 12-15 chins

b1) sweeping chest supported row with REP open trap bar (bought oneafter blog post from @T3hPwnisher - easily the most veratile piece of equiptment I own).
160x5x6-10

b2) 1 1/2 dumbell bench, slow eccentric and long pause at sticking point just above 90 degrees
50s x 5 x10ish

CONDITIONING
Fobbit intervals, 7 rounds of:

  • jump rope
  • heavy bag combos

GRIP/CORE
Kroc rows, using my dumbbell connects
100lbs x 20

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Monday - Lower A, 10s
Agile 8

a1) Front squats
45x10
95x10
125x10
145x10
170x17 (thought about doing 20, but the last rep was pretty grindy and I want sanppy)

a2) 20 total jumps onto truck bed

b1) box squats +chains +calf raise at top
170+50lb chains x 5x5

b2) banded reverse hypers (hung feet backward off adjustable bench)

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notes

  • unlike previous runs with 2x2x2, I am allowing myself a ton of room for customization
  • had a few drinks a couple of times since the end of my challenge. Definitly creates some euphoria during but I have to be extra agressive with recovery like hydration and getting to be a little early to compensate
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666

I am so thankful I got tagged in this because it’s some of the best homegym porn I’ve ever seen. Also awesome to hear about the open trap bar! I know @BrandonCrawford just got done running Super Squats with it. It’s so funny that, for all the praise I’ve sung for it, I haven’t bought one myself, haha. We’re actually talking about building an extension to the garage as my kid gets to be of driving age, so that I can have my own independent annex for my toys, so maybe one day.

Outstanding creative solutions here.

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667

Thank YOU. Honestly, not a single person who’s been at my house has ever really nerded out on my gear, my wife included, and it’s nice to hear!

The extenison would be clutch. about a quarter of the homes in my neighborhood have a three car garage, and I am green with envy. Haven’t seen a single home gym in any of them, to my dissapointment.

Solid supersquats move @BrandonCrawford. If I ever run it, I’ll probably use the open bar as well. I’ve used it for yoke training too, albeit fairly light relatively.

Tuesday - Conditioning
Disamred, Tactical barbell 2

5 rounds:
10 burpees
2 minutes heavy bag
1 minute rest

plank & shank: 3x1:00 rounds

NOTES
the plank and shank (isometic back extension) seemed to really reveal some areas of core weakness. I had a significantly harder time holding the plank position, especially in the obliques, whereas the shank was rather easy and only felt a little burn in the hamstrings toward the end. May be a contributor to some of my recurring back issues.

Was going to do roadwork today and still might, but my baby is sick and I held her upright since 0200 so she could beathe easier. I’m running on fumes today.

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668

Havaen’t had much time to log so summary:

Upper A, 10s
a. Bench up to 165x16
b1. seated btn press 5x10x65
b2. 5x12 chins

Lower B 10s
a. Trap bar high handle up to 270x16
21-15-9-5:
b1. leg press + 3 plates/side
b2. back raises +30lbs

Upper B 10s
a. Press up to 105x14
b1. machine chest press 5x10
b2. seated low cable row 5x10

NOTES
been gone since sunday for work. Hotel gym was nice but schedule was stacked and I have the flu. I’m painfully coughing my lungs up, so I avoided any conditioning other than walking.

One of the days I walked into the hotel gym with my boxing gloves and wraps in a bag ready to go. I spent about 3 minutes glacially working the air bike, did 2x20 light facepulls, and just stood there for like five minutes until I just walked out.

669

Saturday - conditioning
reset 20 on heavy bag

Sunday - conditioning
reset 20 on heavy bag

Wednesday - conditioning
30 minutes of bag work

Saturday - Lower A 12/10/8
warm-up

a1. Front squat
45x12
95x12
135x12
160x10
180x13

b1. backward sled drag - 2x50 yards x135lbs
b2. forward sled drag - 2x50 yards x 135lbs

NOTES
travel, flu, and malaise making training pretty low impact. Gunning for a fresh start next week.

planning on getting my upper a 12/10/8 today.

670

Tuesday - Upper A 12/10/8 and conditioning

Warm-up 100 band lateral raises and pulldowns

a1) close grip bench
45x12
95x12
115x12
135x12
155x10
180x12
^regular 531 has the recommendation to hit 5 reps for the 531 set, so I figure the same applies for a 12/10/8 set

a2) med ball slams

b1) seated btn press: 70x5x10 (really started to dig the balls of my feet into the gorund on set three and the improvements in force transfer were instant)
b2) wide grip chins, really focusing on lower lats 5x10

Conditioning: tabata heavy bag

NOTES

  • three years old woke me up at 2am. I laid there with intrusive thoughts for about two hours before chugging my preworkout and dragging myself into the garage
  • been coughing for a month. thinking about steroids for it