The BEAst_in_i: CRØWN of ICE

Training Training Logs
61

June 4 th, 2017

Monster by Skillet

Feeling really good right now about my training.

Back Squat
2 x 10 @ 45
1 x 5 @ 135
1 x 3 @ 185
1 x 1 @ 225
1 x 1 @ 245
2 x 3 @ 265 (120.2)
1 x 5 @ 265 (120.2):hushed:

Front Squat
1 x 3 @ 135
1 x 1 @ 225

I did Front Squats last Independence day, so I did a heavy single to keep that going. Figured it was a good time to reclaim the 2 plate Front Squat.

Pause Deadlift (off the Floor)
1 x 3 @ 135
1 x 1 @ 225
1 x 1 @ 275
1 x 4 @ 295 (133.8)

Snatch Grip Deadlift
1 x 1 @ 275

Brute Clean
1 x 1 @ 135

Deficit Brute Clean
1 x 1 @ 135

Leg Press
2 x 10 @ DFM
1 x 51 @ 50

Unilteral Lying Leg Curl
2 x 20 @ 40
1 x 20 @ 30

Side Bend
3 x 20 @ 70

2 Likes
62

June 5th,2017

Out of Hell by Skillet

Im gonna start off by saying I had a super shit day at work, but that does not excuse my dumbfuckery. Dehydrated, underfed, stressed out, pissed off.

T& G Bench Press
1 x 10 @ 45
1 x 5 @ 95
1 x 3 @ 135
1 x 1 @ 155
1 x 2 @ 185 (83.9)
1 x 2 @ 175 (79.4)
1 x 8 @ 135

Slingshot Bench
1 x 8 @ 155

Close Grip Bench
1 x 6 @ 135

Pendlay Row
3 x 6 @ 155

Db Squeeze Press
1 x 6 @ 60
1 x 8@ 45
1 x 10 @ 45

Tricep Pushdown
3 x 25 @ 32.5

Chest Fly
4 x 12 @ 45

Decline Skull Crusher
3 x 20
Tricep Pushdown

3 Likes
63

June 6th,2017

Disfigured Hand by Shokran

My right hand is pretty fucked looking from lifting and work, callouses, ripped skin, and burns. My hand gets cut up from cleaning the saw blade at work, burned my middle finger and thumb somehow and of course callouses from Deadlifting.

More dumbassery, but I actually hit my numbers and I was burning out my lowerbody since it was my last lower session before deload. So meh! :stuck_out_tongue: Don’t work for the next 3 days either :smiley:

Clean Pull
1 x 2 @ 135
1 x 1 @ 245

Deadlift
1 x 5 @ 135
1 x 3 @ 225
1 x 1 @ 275
1 x 1 @ 315
2 x 3 @ 330 (147.9)
1 x 4 @ 330 (147.9)

Back Squat
2 x 10 @ 45
1 x 5 @ 135
1 x 3 @ 185
1 x 1 @ 230 (104.3)
1 x 8 @ 225 (102)

I had more in me but my form was breaking down in a very bad way so I cut it short.

Single Leg Leg Press
2 x 10 @ 193

Leg Press
2 x 20 @ 193

Sumo Deadlift (Double Overhand)
1 x 20 @ 135

1’ Deficit Conventional Deadlift (Double Overhand)
1 x 20 @ 135

Single Leg Lying Leg Curl
3 x 20

Single Leg Leg Extension
3 x 20

Side Bend
1 x 10 @ 75

Oblique Twist
1 x 20

Back Extension
1 x 25

2 Likes
64

June 7th,2017

On Northern Shores by Amon Amarth

Axle Strict Press
1 x 10 @45
1 x 5 @ 65
1 x 1 @ 95
1 x 5 @ 110 (49.9)

Barbell Row
1 x 20 @ 45
1 x 5 @ 135
1 x 1 @ 225
1 x 1 @ 275
1 x 3 @ 315 (142.9)

Done going heavy on this variation now since I hit my short and medium term goals with it all in a very short time frame. Switching to Pendlay Rows as my ‘main’ rowing variation as it’s stricter and more challenging. Still going to do this variation but keep in higher volume/rep ranges.

Bench Press
1 x 20 @ 45
4 x 10 @ 135

Wanted to see how many sets of 10 I could get with 135 (1 plate), the last set creeped very close to failure so I didn’t even attempt a 5th set knowing I would fail to hit 10. Did this with the mentality of knowing where I was for volume strength for my next phase of training

Single Arm Cable Row (Super set)
4 x 15 @ 40

Tricep Cable Pulldown (Superset)
4 x 15 @ 30

No idea what this is really called, Trciep “Pushdown” and split the rope handles around the hips/legs at the bottom to lengthen range of motion.

Back Extension
1 x 55

Single Leg Leg Extension
2 x 20

Side Bend
1 x 22

Pause Ez bar Skull Crushers
4 x 12
1 x 20

French Press
2 x 15

Preacher Curls
3 x 20

3 Likes
65

Row strength looks great. What sort of variation were you doing of it until now? Was it just a body English row?

66

Thanks and Yeah Body English Rows is my main Barbell Row variation. I try to use as little as possible, but sometimes I use it more than I want to.

1 Like
67

I like cheating on rows more than I should but with BB I’m not supported so I’m limited by that. Best is only 110 strict.

1 Like
68

JUne 10th, 2017

Bored to Death by Blink 187

Accurately describes how I feel about deloads…

Deload

Strict Press
1 x 10 @ 45
1 x 5 @ 65
1 x 2 @ 95
1 x 2 @ 115 (52.2)
2 x 4 @ 85

Db Seal Row
2 x 15 @ 30

DB Incline Bench
2 x 10 @ 30

Lateral Raise
1 x 20

Facepull
2 x 15

Cable Overhead Ext
2 x 15

3 Likes
69

I can keep it pretty strict up until about 125 kg for a few reps. My 143 kg for 3 was a little more cheat than I usually like for the last 2 reps, so honestly even though I got it, it felt a little shallow.

2 Likes
70

JUne 11,2017

Beast by Rob Bailey and the Hustle Standard

Deload Allegedly

Beast/Moron same difference. Ego got control of the wheel so set a new 1 rep max on Back Squat today instead of deloading like a good beast.

Back Squat (SS) Leg Extension
1 x 10 @ 45
1 x 5 @ 135
1 x 1 @ 185
1 x 1 @ 225
1 x 2 @ 275 (I was supposed to stop here)
1 x 1 @ 295 (What are you doing? Stop!!)
1 x 1 @ 315 (142.9) “Get the fuck up there!”

Was using the Leg Extension as an activation exercise. 315 was on my mind since I was talking to a coworker about lifting stuff, and he asked how much I lifted to 1 rep maxes. I told him some estimates and that they were estimates. It was on my mind for the rest of the night, so I ended up attempting 3 plates. I got it!

Pause Deadlifts
1 x 3 @ 135
2 x 2 @ 225

Leg Press
2 x 15

Single Leg Lying Leg Curl
2 x 15

Side Bend
2 x 20

Back Ext
1 x 25

3 Likes
71

Unless you are meet prepping there is not need to take a deload if you dont need one and taking one unnecessarily is a waste of what could have been a great workout.

On strong days you should go for it, on weak days take a light/deload day.

So nice PR but even better auto-regulation!!

2 Likes
72

Heres the thing though, I am supposed to be deloading for my Strongman contest on Saturday.

1 Like
73

JUne 12th, 2017

Circus for a Psycho by Skillet

More maxing when I should be deloading non-sense. But the thing is I don’t feel wrecked by these attempts like I usually do, even the hellish grinding isn’t sucking out my soul like normal.

Bench Press
1 x 20 @ 45
1 x 5 @ 95
1 x 3 @ 135
1 x 1 @ 155
1 x 1 @ 185 (“Butter smooth, lets PR baby!”)
1 x 0 @ 225 (102) (“DOH!”)
1 x 1 @ 205 (93)
2 x 4 @ 135

The 225 blew off my chest but once I hit my sticking point it was like pushing against a brick wall. Couldn’t budge it another centimeter. It will be there next time I try it. Also practiced the unracking method that @Alpha mentioned in his Bench Press cheat sheet video, makes a world of difference in how easy it is to unrack weight and honestly made everything feel lighter. Went lighter on everything else.

Single Arm Cable Row
2 x 15 @ 45

DB Squeeze Press
2 x 10 @ 40

Tricep Pushdown
2 x 20

3 Likes
74

I have a pretty good grasp on how I am training starting next week. High volume/building phase. Start with a single in the 80% range then 5 sets of 10 for the main movement. Work my way down rep ranges as the weight demands. This is essentially what I did for OHP and Bench this year except I only worked down from 5 x 5. My accessory work is going to stay pretty much the same except for a little more back volume, more Oblique volume & variation, and more show muscle work.

Adding a little bit more lat/back volume. Probably something like straight arm pulldown or lat pull ins instead of more rowing. Not that more rowing is bad. It’s become one of my favorite things to do. I got bored of Side Bends as my only oblique work, I find them super effective but I need more variation in that department. More show muscle work. Biceps, part achieving some aesthetics part wanting to protect myself from injury. Also more consistency about doing my side raises for the pebbles next to my neck.

tl;dr I want to get bigger, so I am focusing on volume work.

3 Likes
75

June 13th, 2017

At the Dawn of War by Spartan

Merged my would be Friday sesh into today so I could have tomorrow off for extra recovery. So today was kind all over the place.

Axel Strict Press
1 x 10 @ 45
1 x 10 @ 65
1 x 1 @ 95
1 x 1 @ 115 (52.9)
2 x 4 @ 85

Deadlift
1 x 3 @ 135
1 x 3 @ 225
3 x 2 @ 275 (124.7)

Everything Double Overhand.

Barbell Row
1 x 2 @ 275 (124.7)

Cambered Bar Paused Squat
1 x 5 @ 45
1 x 3 @ 135
2 x 3 @ 185

Hammer Strength Iso Lateral Row
2 x 15

Cambered Bar Pause Bench
1 x 5 @ 45
2 x 3 @ 135

Holy snikes this thing is unstable to bench with

SL Leg Ext
2 x 20

SL Lying Leg Curl
2 x 20

SL Leg Press
2 x 15

1 Like
76

Meet/Competition Write Up

Iowa Games Strongman Competition

Weighed in at 196lbs (88.9 kg)

Events in order:
Farmers Carry (Distance/Time)

Overhead Press Medley (Implements completed/Time)
-Kettlebells
-Barbell
-Log
-Axel

Car Deadlift (Reps in 60 seconds)

Hammer (Truck) Pull (Distance/Time)

Let me preface this by saying I didn’t expect to score on ANYTHING except the Deadlift My performances on everything else went slightly better than expected except for the Overhead Press Medley.

Farmer’s Carry
Implements were 203lbs in each hand. When I found that out I wasn’t sure if I was going to even pick it up. I chalked up, Athlete Ready, Athlete go. I got about 35 ft. Considering I have never actually deadlifted anything over 365lbs I am surprised I even got anywhere with it. Pretty happy with it. This also tells me my grip is pretty good for where I am at, I just lacked the excess of leg/hip strength to move it more. My grip was never the issue.

1 pt

Overhead Medley
I zero’d this event. I had never practiced cleaning Kettlebells before and they were 70 lb (31.8) a piece. I just couldn’t get both up at the same time. During my down time I used some the lighter Kettlebells they brought and practiced on those. Worked up being able to clean the 63 pounders pretty well, but the 70s were just too much for me this day.

0 Points

Car Deadlift for Reps
Sprint Car on a frame. I don’t remember the weight for my class. Pretty sure it was the car plus some change plates. Car by itself was 365lbs. (165.6) It was a rep fest, most people did double digits some of the heavier classes with I think had had a 465 were during 20+. I got 7. I thought I was gonna get 5 so I am pretty happy with my performance. Need more rep work on my Deadlift since I mainly trained 3’s since March. I tried to make up for this on my last Deadlift session before deload by doing some 20’s but it wasn’t enough to offset the fact I haven’t the static strength to do more.

Truck Pull (Military Humvee)
Moved it 2 and half inches. Went for the full 60 secs just couldn’t really budge it. I did get some practice on the lighter humvee they brought for the women and the lightweights. I did get that across the finish line but it wasn’t worth anything except practice. That was brutal and I almost didn’t make it but I kept pushing and pushing.

There were supposed to be 5 of us in my division but 2 didn’t show up, so I got Bronze by default. Don’t know how I feel about that. Glad I got a medal, but at the same time feels a bit shallow since I didn’t have to beat anyone for it. Beat my expectations I guess.

I learned a lot, met some cool ass people, got some experience, and a sick set of sunburns on arms, face, and shins. I do have some videos of me practicing the truck pull, and my Car Deadlifts I will post those in a bit, they are on my Mom’s phone.

Main take aways:
-Need more static strength (I knew this already)
-My Grip is better than I thought
-Kettlebells can suck my dick
-Strong People are cool

https://www.instagram.com/p/BWlB9sPgrq_/?taken-by=deku_strongman

Since I zero’d the Overhead Medley I hit up the gym after eating for a shoulders and arms session to work on my Overhead lifts.

Standing Dumbbell OHP
3 x 15

Lateral Raises
3 x 20

Skullcrushers
3 x 15

Single Arms Overhead Tricep Ext
3 x 15

Reverse Pec Dec
1 x 15

Single Arm Pushdown

2 x 15

French Press
2 x 25

Curls
2 x ? (Didn’t count)

Back Ext
1 x 30

Kettlebell Cleans
Some reps with varying weights

2 Likes
77

Potato quality videos:

https://www.instagram.com/p/BWll_bkgJL5/?taken-by=deku_strongman
https://www.instagram.com/p/BWlmiRZgzhR/?taken-by=deku_strongman
https://www.instagram.com/p/BWlnD6Ogd3A/?taken-by=deku_strongman

78

JUne 18th, 2017

Dead Man by We as Human

This song is a good example of something I used to like but seems to not be as good anymore.

Let the base building phase begin.

Strict Press (Cleaned from floor) (SS)
1 x 5 @ 65
1 x 1 @ 95
1 x 1 @ 105 (47.6)
5 x 10 @ 65

Facepulls (SS)
4 x 20

Barehand Underhand Row
1 x 20 @ 65
4 x 15 @ 135 (61.5)

Lat Pull in
2 x 20

30" Incline Bench (350)
1 x 15 @ 45
1 x 16 @ 95
2 x 10 @ 95

Goal is to get 50 reps within 3 sets in order to increase weight. A protocol I am test running that I picked up from reading stuff from Paul Carter. Wasn’t sure where to start with this lift to I made a safe guess with 95lbs. Looks like its a good starting pint to test this out.

Cable Overhead Ext (450)
1 x 20
2 x 15

Same idea as above except 4 sets. I got it in 3 because I sandbagged like a bitch on the weight.

Ez Bar Preacher Curl (575)
3 x 20
1 x 15

Same idea as above expect 5 sets to get 75

Later al Raises
3 x 20

Front Raise
3 x 20

Back Extension
1 x 32

1 Like
79

7/19/17

Way of Vikings by Amon Amarth

Switched my Deadlift and Squat days for some novelty lolz.

Deadlifts
1 x 3 @ 135
1 x 1 @ 225
1 x 1 @ 275
1 x 1 @ 315
1 x 1 @ 365 (165.6)(A little slow in the middle but definitely not a max effort lift)
3 x 0 @ 385 (174.6)
2 x 0 @ 370 (167.8)
1 x 26 @ 255 “Death set”
2 x 10 @ 205
1 x 5 @ 205

The death set was 25 reps without letting go of the bar. Got the first 13 pretty in a consecutive set then the rest came in clusters. My hands never left the bar, my thumb actually started to hurt a little bit. Finished off the reaming volume with the weight I has planned to do for a 5 x 10. That was errr “fun”.

Tempo Cambered Squats
1 x 10 @ 45
2 x 5 @ 135
1 x 5 @ 155
1 x 5 @ 160
1 x 5 @ 165

Banded Single Leg Lying Leg Curl
3 x 20

“Good Girls”
3 x 20

Single Leg Leg Press
3 x 12

Single Leg Leg Extension
3 x 20

Land Mine Oblique Twist
3 x 20

Back Ext
1 x 25

1 Like
80

Damn good job at the competition. Can’t view the videos for some reason but will try later.

Also, Jesus.

2 Likes