CRØWN of Darkness Week 10
Tate Press
at 85; x 6
at 90; x 4
at 95; x 4
at 30; x 10
Axle Curls
at 85; x 15
at 105; x 6, 6
at 65; x 14
Cable Scapular Depression (SS) Plyo Pushups
4 sets
Pause Flat Bench Press
at 215; x 6, 5 ,4
Clock handle Pullups
at +25; x 1
at +50; x 1, 1, 1 (slow ecc)
Log Push Press
at 125; x 7
at 130; x 6
at 135; x 5
Log Clean
2 x 1 at 185 (10 ct hold in rack position)
Rear Delt Fly 1 set at failure at 35
OH Tricep Ext 1 set at failure at 25
CRØWN of Darkness Week 11
Band elephant Walk (SS) Jump (ss) Throw
4 sets
Back Squat
x 1 at 295
x 1 at 315
x 0 at 335
x 1 at 295
x 1 at 275
x 3 at 225
Well that was disappointing.
Single Arm Axle
3 x 5 ct/side at 65
DOH Axle
at 225 x 2
at 230 x 2
at 230 x 2
at 225 x 2
Stiff Leg Deadlift
x 1 at 365 (DOH)
x 3 at 405
Speed Deadlift
6 x 2 at 265 + Red Bands
Leg Ext (SS) Spanish Squat
2 sets
CRØWN of Darkness Week 11
Cable Tricep PD
at 95 + mm x 1
at 57.5 x 20
at 65 x 20
at 72.5 x 13
Axle Curls
4 x 20 at 75
Pause Incline Bench
2 x 1 at 185
2 x 2 at 135 (2 Pulses before each rep)
Axle Push Press
3 x 3 at 155
Warmup with Push press, push jerk, and overhead squat complex. Upto 125
Clock handle Pullups
at 212 BW + 25; x 3, 3
at 212 BW; x 10
JM Press
at 75; x 25
Rear Delt Fly
at 40; x 23
CRØWN of Darkness Week 11
Buffalo Bar Back Squats
305 + Chains x 1
310 + Chains x 1
315 + Chains x 1
Pause Buffalo Bar Front Squats
2 x 6 at 145 + Chains
Chain bundle + the feeder chain was right about 40lbs each.
Clock Handle Deadlift
x 1 at 140 [R]
at 115; 5ct, 5ct, 10ct [L/R]
11" Axle Deadlift
at 225 x2 (DOH)
at 230 x2 (DOH)
at 235 x2 (DOH)
at 240 x2 (DOH)
at 245 x2 (DOH)
at 255 x1 (DOH)
at 410 x 3
at 275 [Red + MM]; x 2, 2, 2 (Speed)
Contemplated going up for another top set but decided the juice wasn’t worth the squeeze.
CRØWN of FANGS Week 1
Crown of Fangs is what I am calling my prep for Apex Strength Games. Keeping the crown naming convention for now cause it’s fun for me.
Band Elephant Walk (SS) Box Jumps
4 sets
Keeping this as my general warm up, just took out the throws for now. Will bring that back once prep is over. I did enjoy it, and there is a distance throw at nationals next year.
DOH Axle
235 x 2
Deadlift
x 1 at 405
x 1 at 435 [RPE 9]
2 x 0 at 465
5 x 2 at 290 + mm [Speed]
Gave myself an opportunity for a heavy single on deadlifts to give myself a benchmark after not training my normal deadlift almost all year. I was really hoping to get closer to 500 than 435, but 465 stayed glued to the ground. I know with more training with my normal style this should clean up pretty quick.
Since I was doing a very high effort single, I just prescribed speed work as the back off to not dig too big of a recovery hole on day 1 of prep.
Pause Buffalo Bar Front Squats
3 x 5 at 195
Buffalo bar chokes me less on front squats. Going to be primarily Front Squatting for squats for a bit to give more overall recovery to deadlifts and events.
DOH Axle
3 x 5 at 185
Tire Flip
8 total reps
Just picked one of the tires out front told myself to figure out how to flip again. Been probably 6 years or so since the last time I flipped a tire. Dropped it on my left knee trying to figure out the transition, but after that it started to move fine. Very importantly I didn’t feel a lot of stress in my biceps.
Single Arm Axle
2 x 10 ct at 85
15 minutes on the treadmill.
CRØWN of FANGS Week 1
General upper day to prepare for Apex Strength Games.
TRX Rows (SS) Plyo Pushups
4 sets
Pause Incline Bench
at 135; x 8, 6, 7
Axle Continental Clean and Push Press
at 145; 6, 5, 7
Accidentally misloaded to 145, instead of 135. Didn’t realize until I was unloading the bar.
Clock Handle Pullups
4 x 5 at 215 BW
DOH Axle Deadlift
4 x 1 at 225
Barbell Curl
at 65; x 13, 15, 13
Tate Press
at 60/hand, x 8, 9, 8
Rear Delt Fly x 29 at 25/hand
CRØWN of FANGS Week 1
Band Elephant Walk (SS) Box Jump
4 sets
Front Squat
x 2 at 225
x 2 at 245
x 2 at 275
13" Axle Deadlift (forward band)
x 5 at 315 (Beltless)
DOH Axle Deadlift
x 2 at 225
x 2 at 235
x 1, 1 at 255
x 2 at 235
x 2 at 225
30 sec at 115 (Behind the back)
Yoke Carry + Sandbag Ext
at 365 [50ft] + 190 x 1
at 415 [50ft] + 190 x 1
at 465 [50ft] + 190 x 1
Over-speed Yoke
3 sets at 315 [50ft]
20lbs on the front to pull forward.
Clock Handle DL
x 1 at 125
10 sec at 100
Hanging Leg Raise
2 sets
Treadmill 10 minutes
Looking at doing the 2025 Roger Tully Memorial competition on December 6th in Salina, KS.
Incline Log Press
Max 12" Trapbar
Sandbag to Shoulder
Rolling Thunder Farmers
And max distance Husafell Sandbag
I like the events and would add another state to the list of states I have competed in. Other option so far is Nebraskas Strongest 2025, which to be honest only has one event I care to do. Max standard height deadlift, which is because it would super cool if I could finally pull 500 for the time in a competition setting. Nothing set in stone yet.
CRØWN of FANGS Week 1
Log Clean
x 2 at 195
10 ct hold in rack on each rep.
Log Push Press
4 x 2 at 135
NG Floor Press
at 185; x 6, 5
Clock Handle Pullup
at 216BW w/ Green Reverse Band; x 11, 11, 8, 7
NG French Press
at 45 x 10
at 65 x 10
at 70 x 10
Barbell Curls
3 x 11 at 75
Rear Delt Flyes
at 30; x32, 29
DOH Axle
4 x 1 at 230
10 minutes on treadmill
CRØWN of FANGS Week 2
Band Elephant Walk (SS) Box Jump
4 sets
Deadlift
5 x 2 at 365
2 x 2 at 275 + mm [1 mat/speed]
Easy doubles to give myself adequate room to run into the mud.
DOH Axle
235; x 5 ct hold
215; x 5 ct hold
195; 2 x 30 seconds
Pause Buffalo Bar Front Squats
at 205; x 5, 5, 5
Suitcase Axle
at 95; x 1, 1, 1, 1
Hanging Leg Raise
at BW; x 8, 8
Tire Flips
10 total reps
x 3, 3, 4
Last rep of last set started to roll away from me but I saved it. Rhythm of the pick and transition improved with each set.