Strongman, training for Boxing (TX_iron)

Training Training Logs
121

Thinking about it hard man. May just pull the trigger on a second membership if the price is right.

Haha, man it’s nothing compared to all the shit I’ve built for her since buying this house.

June 8, 2019 - Conditioning 1
Did the lawn wearing a 45lb weight vest. Hot AF out, heat index of 107f/41.6c

June 9, 2019 - Pull row focus
BB rows, bar contacting torso
45x8, 95x8,135x8,185x9

Back extensions, hold at peak w 5 sec negatives
Bw x 10,+25x10, +45x10,6-8,4-6 25@3-5,3-5

Low neutral row to belly button, hold at peak w 5 sec negatives
100x10,100x10,100x10-50x6-10,5

High chest supported row, hold at peak w 5 sec negatives
45x10,70x12,7,5-8 45x8

Seated curl machine, hold at peak w 5 sec negatives
70x10-7-4 - 30x8

NOTES
Based on those rows, back strength is clearly a weakness. I can nearly double that on bench! Going to do the second conditioning tonight as well (moving lots, LOTS of mulch around the yard)

1 Like
122

June 10-16

Conditioning 1
Went on a 3 mile run in the rain along the bay. It was a super refreshing break from the three digit temps.

Push
A. Bench
45x5
135x5
195x12 (est 272), couple of pauses at the top
225x2, felt heavy but had no rest

B. Pause bench
185x5,3,5 clipped bench on way up

C1. 45* leg press
1 plate each side x 10
2 x 10
3 x 10
4 x 20

C2. 10 Calf raise w leg press weight

C3. DB incline sitting on leg press
40x10
45x10
50x10
35x15,5,3

D. Bradford press
30 x 21-10-9 (rp)

DB Laterals
15s x10-9-16, dropset 10s x6, drop 5s x8

Growth factor mech dropset w 30lbs

Leg extensions
90x8
130x8
150x8
190x8
210x8
110x20

Dips x 15-8-10
EZ skull crushers 30lbs x 20-7-9
Cable push down 13-5-8
Cache fly - 22.5x9-4-3

Conditioning 2
Did a 15-20 minute bodysurfing session. The waves were pretty damn big out there (for the TX coast). Current was super strong! I came up after riding one and got hit in the face by a barrel & swallowed a bunch of seawater. When I got back to the car I just started heaving.

Pull - deadlift
Deadlift
135x4
225x4
315x4
365x8 (est 462)

Hammer MTS row
40x8
60x8
80x13-8-5

Kroc rows - 75s x 20
Barbell curls - 30lb x 22-11-8
Seated hams / toes to bar (10,7,6)
50x8
90x8
130x8
170x8
210x4

NOTES

  • Totally slacked on the mobility last week.
  • I think I over-volumed on the push day
  • felt awful on pull day (Sunday). All I had the day prior was a couple eggs, a few slices of pizza, beer and seawater.
2 Likes
123

This sounds awful, taking in a big mouthful of seawater is quite unpleasant! Bodysurfing is a ton of fun, I act like a child when I’m in the ocean with some decent waves.

1 Like
124

I was wondering when that day was going to end reading it haha.

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125

@littlesleeper no lie. I should’ve known better but I thought the set had passed and opened my mouth before my eyes and re-remembered why that’s a bad idea. I love it too man, I moved to the coast a decade ago and haven’t looked back. I lived on an island for a year, which was like the best year ever lol.

@mr.v3lv3t man I’m trying to find the Goldilocks dose. I I’m trying to be cognizant of working the muscle at different length, but don’t know enough about biomechanics to know how to do that with as few movements as possible.

2 Likes
126

June 19 - press ohp
A1. Strict press
45x8
95x8
135x6 <— just…just sad.
95x9-4-3

A2. Lunges
45x8
95x8
135x8 (ugly, shitty mechanics)
95x9-6-4

Chest press
110x8
150x8-4-3

CGBP
135x8-6-6

Leg press calf raises, slow neg
180x10

Mobility 1
10 35lb Turkish get-ups
Groiners
Deep squats
Hamstring stretching
Warrior poses

NOTES
Not a great session. Strict press sucks, I haven’t focused on it and god it shows.

1 Like
127

Pull
Chins v-handle
Bw x8
+10lbs x10

Wide stance leg press
2 (plates/side) x8
3x8
4x20

MTS row
40x8
60x8
80x14 (pr)-4-3

Low cable row
65x8
95x13-7-4

30lb BB curls 26-8-9

Dragon flags
5
5
4

June 24 - legs, AM
Squat
45x4
135x4
185x4
245x10-6 (50% set)

Leg press machine
250x15-7-7

Walking lunges
Body weight x 11-8-6

June 25 - AM conditioning
Weight vest walk, 1.5 miles

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NOTES
Getting back into AM training, but capping it at half an hour. 2x/week long sessions were still leaving me in a rough spot, just less often lol. I just don’t have reliable time in the afternoons. I can bank on morning sessions, but I’m going to keep them abbreviated. I want to great good, productive DAILY habits!

2 Likes
128

Last week highlights
MONDAY
squat - 245x10, 6 (50%)

TUESDAY
1.5 mile ruck

WEDNESDAY
Bench - 195x10

THURSDAY
had a nice trail run & swim in a river

FRIDAY
Shoulders and arms

Today - Monday
Squat / broad jumps
45x5
135x5
185x3
245x12, 6 (50%), plus one rep box squat

RDL / walking lunges
135x5 / 10
225x5 / 10
315x2 / 10
365x1 / 10
385x1 / 10
315x10

NOTES
30 minute time cap. I got it, but was moving. I forgot the over warm-up on squats but remembered on deads. I really wanted to sleep in, but you know, two wolves yada yada.

I took a bit lower bar position this time around. Mostly to facilitate an easier lift off but I stuck with it.

1 Like
129

Upper
Bench / BB row
135x5 /x10
185x3 /x10
205x2 /135x12
235x1
195x12 2 rep pr, 6 (50% set) /155x12

BB 30* incline 350
115x16, 9, 8

Chest supported tbar rows
70lbs x like 20-10-5

BB curl
40x17,16,8

NOTES
Eh, not sure if the 350 method is for me. 2 minutes feels like goddamn forever to just sit there looking at shit. I think I may switch it to EMOM alternating with an opposing lift, or just do rest-pause and up the weight when I can hit 30 reps on set 1.

Also I worked out in the early afternoon since I had a half day*. Oddly, this seems like my worst time to lift. Strength seems there, but I always feel super sluggish from like 12-15ish. I’m fine in the mornings around 6 after coffee, and fine around 17-19.

*honestly, I’ve got some super cool bosses. They always go out of their way to accommodate my schedule, and aren’t sticklers for the clock at all. The only time the say anything about hours is when they tell me to not take sick leave and to just go lol. I’m salary so in essence I’m always working, and they totally take that into account.

2 Likes
130

Friday - Lower 2
Front squats (50%) - 215x 8,4
Plate loaded leg press - 4x 44 total (350)
Reverse lunges - 59 reps
Ab stuff

Monday - conditioning
2 mile run

Tuesday - Upper 2
Strict press (50%) - 115x12,6
V-grip Chins - 10,10,6
Dips - rest pause
DB rows - 75s x20 each arm
DB curls - 25s x rest pause

Wednesday - conditioning
2 mile weight vest walk

NOTES
to save time I ditched the 350 sets in favor or rest pause. I honestly don’t give a damn if 2-3 minutes of resting is “optimal for muscle growth!” or whatever. Plenty of wall to stare at for the optimal crowd.

2 Likes
131

Thursday - Lower 1
Squats (set of squats begin in the bottom position. I box squat it off the bench, then walk back. So every set has an additional box squat rep not listed)
45x5
135x2
185x2
225x2
275x1
295x1
245x12, 6 (50%, no pr)

Deadlift / walking lunges
135x1 / 10
225x1 / 10
315x1 / 10
365x1 / 10
385x1 / 10
315x12 (RDLs)

NOTES
A bit bummed with no squat PR, but I added 2 reps in RDL. Workout took too long today, at about 35 minutes (minus stretching and mobility). I need to reign it in but not sure from where… I took almost no breaks save loading new plates to the bar.

Also, second time around using low bar and it was brutal on my elbows and wrists. I spent so much time under the bar trying to de-stress the joints.

132

It really triggers me that you have a strongman gym in reach and I have to read this…

1 Like
133

There is no resting in the ocean!

134

Hahaha, yeah man I’m the asshole. Especially considering your 1.5 hour commute lol. That two minute drive is apparently convenient enough to compromise my integrity.

That being said, this is also a two minute drive:

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image1242×918 924 KB

The stones are fairly smooth and come in all shapes and sizes. So yeah, I’m an asshole lol. I’ve been thinking about making that 3rd lifting day of the week a stone work day. Maybe your disgust will nudge me to pull that trigger lol.

@FlatsFarmer I need to summon my inner shark! Funny you mention that though. I mention it here & there but I used to do weight vest swimming. In the deep end, I really found out what max effort actually meant lol.

1 Like
135

Friday? Upper 1
Bench
195x12, 6 (another no PR)

Rows
Incline
Curls

Saturday - worked out at the ranch
The Ranch is near Laredo and dude, it’s tough out there. Literally every goddamn plant has thorns. Every. Fucking. One. You’ll find a plant that you think doesn’t, and if you peek a wee bit closer, yup, thorns. It was also 106/41, but I’m sure that helped limit our mountain lion, snake and coyote (both canine and human) sightings. I figured I’d fast through all of it to bump up my AMPAK system or whatever.

To wade into politics a tad, Laredo is on the US-Mexico Border. It’s getting crazy out there. Ranchers are so tired of border-crossers cutting through fences that they literally put up ladders on their properties. Also you do not want to be unarmed out there. Lots of cartel activity. We went strapped with a short barrel AR with an EOG scope, my 9mm on my hip, and my grandad in-law with a .45 revolver on his hip. No one would hear you out in the brush if shit got dicey.

Sunday - rest

Monday - Yoga
Monday morning I did some yoga and mobility work for like half an hour. Just wasn’t feeling the gym.

Tuesday
Nada. Had to be at work extra early.

Lower 2, this morning (Wed)
Fronts
45x10
95x5
135x5
185x2
225x1
255x1
215x9, 5 (PR)

45* Leg press drop set / calves
5 plates x 10
4 x like 8
3 x ?
2 x probably 10
1 x 20

Then some body weight reverse lunges.

NOTES
A little bummed about the no PR on bench, but it just wasn’t there. However I am pleased with that front squat PR.

1 Like
136

Whew, been a fortnight. Going through some monumental life changes atm. I’m leaving an amazing job for a BIG opportunity in regard to my overall career path and about a 40% salary increase. In essence I get paid to talk, and in this new role I’ll be doing a lot more of it. It’s a highly public position, so I’ll be really working on keeping life balanced. Anyway I’m hugely excited and nervous. Luckily training helps keep my compass true north.

Anyway:
LAST WEEK

ME upper
Bench - 225x4
MTS incline: 4x8-12
Seated Cable rows to navel / pull aparts
4x8-12
Biceps
Abs

ME Lower
Bottom up front box squat - 225x3
Lunges / pull-through 4x12-15
Chest-supported rows

RE upper
Incline- -135x15, 10? 8?
Growth factor shoulder 4 sets w 50lbs, only got 5/5 on the first set
Biceps 40lb BB, band triceps, ab wheel

Conditioning
Ran 6 miles

THIS WEEK
ME upper
Bench 235x3
DB incline 65s x like 15-8-5… could probably move to the 70s
MTS rows, more BB curls

Conditioning (today)
2 mile weight vest walk

NOTES
Bench seems to be going the opposite direction these days. I’m leaning out a bit (just can’t help myself, too much time spent shirtless in the summer months). Hopefully this leaner state will prime me for some clean weight gain in a couple months.

I’ve incorporated two, 18-24hr weekly fasts. I’m in my early thirties now, which is laughably young yet old enough I feel to really begin paying attention to things like health and longevity, both of which are important to me as much as size & strength are.

4 Likes
137

Congrats dude, that’s sweet!

1 Like
138

Thanks man! I feel came out of nowhere, but according to everyone else it was in the chamber. I sort of got recruited. It’s funny how you think you’ve just been doing your job, but others often see it as something a lot more which opens a lot of doors.

139

Definitely sweet to get rewarded for being good at what you do. You mentioned you get paid to talk, without asking to pry too much, are you in PR or something?

140

No worries man, yes you nailed it lol. I love the field, it really suits my personality. It’s just one of those fields though where you really need to put yourself out there and be in the right place at the right time for things to happen careerwise.