All I know is I got small hands so I have to try harder with grip stuff.
Iowa Games Prep
Front Squat
4 x 3 @ 255
DOH Axle 12"
2 x 1 @ 230
x 1 @ 240
x 1 @ 250
x 0 @ 250
No chalk.
Axle 12" Deadlifts EMOM
8 x 1 @ 370
Farmers Walk
4 Rounds @ 145/hand
No chalk.
Back Extension
1 x 20
Scaled back on this because I pushed higher than originally planned on the moving event training.
1 Like
Iowa Games Prep
Pause Push Press
8 x 1 @ 125
Misgrooved the second set, all other 7 sets were appropriately difficult/easy.
Pullups
4 x 3, 1 x 2
French Press
@ 90; 2 x 6, 1 x 7
Zottman Curls 4 x 15
Facepulls 6 x 20
Insert penis joke
3 Likes
We stopped short of that. We did see who could piss over the tires though…
2 Likes
Iowa Games Prep
Deadlifts felt sluggish.
DOH Deadlift 2 x 1 @ 315
Deadlift
4 x 3 @ 395
Pause Front Squat
6 x 3 @ 200
DB Bulgarian Split Squats 3 x 10
Calf Raises (Pause every rep) 2 x 20
Arm over Arm/Sled Push Suicides 2 rounds w/ 45lbs
Iowa Games Prep
Kettlebell Clean + Press
5 x 2 + 4 @ 61.7/hand
Tempo Incline Bench 4-1-0
5 x 2 @ 130
DB Incline Row
4 x 13 @ 60/hand
Lying Cable Lateral
3 sets
Band Pullaparts
120 total reps
Zottman Curls
4 x 16
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That thumbnail lol
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Iowa Games Prep
So something I realized recently is that I have been extremely short sighted lately. I was going to peak for the Iowa Games and a hopeful 500lb Deadlift I have been desperately wanting. There is no point, there is so little to be gained to fully peak for either. So I am going to veer back towards a base building focus. Going to have some heavyish stuff (80-85%) but will be majoring in volume and muscle building again
Axle Push Press
x 6 @ 135 (Paused)
x 5 @ 145
x 2 @ 115 (Paused)
x 2 @ 165 PR!
Pin Press (Eye) (SS) Lat Pulldown
2 x 10 @ 95 (SS) 3 x 20
Pause Incline Bench Press (SS) SA Lat Pulldown
4 x 4 @ 135 (SS) 4 x 18
The last set of of the single arm pulldowns, I decided I sandbagged the previous sets so I wanted to punish myself a little bit. I had to hold every rep at full contraction and exaggerate the negative.
Banded Smith Machine JM Press
2 x 10 @ 50
x 10 @ 60
Band Pullaparts
2 x 60
https://www.instagram.com/p/Bxtb8M8A0wy/
https://www.instagram.com/p/Bxtghd1gzSH/
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Well done on that pr!
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When you fully load the bar
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Short bar + several 25s and 10s lol
Iowa Games Prep
Front Squat
x 1 @ 300 (+15 lb PR)
x 0 @ 305
5 x 10 @ 185 (3 sets Beltless)
Many sets of dying on the floor.
Toe Elevated RDL
3 x 10 @ 225
Went pretty light on these not knowing how much the change would effect my strength in the movement. Overall probably too easy but thats ok considering nausea levels were pretty high.
Leg Ext 2 x 20
Leg Curl 3 x 20
Tempo Side Bend 3 -0-0; 2 x 12 @ 45
DB Fat Grip Holds 3 x 30 sec/hand @ 45
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Beast
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Thanks, I feel like its been there for a little bit, just needed to get after it. This didn’t feel like a true 1 rm but still failed 305. Oh well I feel pretty good about this.
Iowa Games Prep
So I am extremely happy with this training session. I was just planning on Cleaning the 70s a few times and doing some volume, but once I got it up I knew I could set a PR. First time strict pressing the 70s, second time getting them above my head. Overhead stuff is moving very smoothly right now and has been for a while and it feels great, after being stagnant for so freaking long on it. To make it even sweeter this also means the odds of me zeroing the overhead medley at the Iowa Games has gone down SIGNIFICANTLY. Its looking good for me to be able to not only not zero, but to also clear the medley.
KB Clean + Press
x1 + 4 @ 70/hand
x1 + 3 @ 70/hand
Big ass, important PR!
KB Clean
3 x 1 @ 80/hand
KB Clean + Press
3 x 2 + 12 @ 50/hand
x 2 + 10 @ 50/hand
Latpulldown 3 x 20
Swiss Bar Incline Bench
Mid Grip, V Grip, Wide Grip
@ 135 x 4, 2, 4
@ 95 x 15, 9, 12
Rope handle cable OH Ext
3 x 12, 1 x 13
Lying Dual Cable Laterals
3 x 12
DB Rows
4 x 11 @ 70
Band Pullaparts
120 total
2 Likes
Dunno what that CrossFit bullshit is meant to be but a PR is a PR
Well Kettlebells have been the first implement of the Iowa Games Overhead Medley for at least the last 2 years, so after zeroing it again last year I figured fuck it, lets train it. Strong correlation between this going up and all my overhead numbers going up.
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Iowa Games Prep
DOH Deadlift x 1 @ 370 (+5lb PR)
Deadlift
x 3 @ 450 (+10b & + 1 rep PR)
2 x 10 @ 315 (Touch and go)
Really excited about this PR!
Pause Front Squats
6 x 2 @ 225
DB Bulgarian Split Squats (SS) Hip Thrusts
2 x 8 @ 40, 1 x 8 @ 70 (SS) 3 x 10 @ 115
Arm over Arm/Sled Push Suicides
2 rounds with 55lbs
Snatch Grip Shrugs
x 10 @ 365
x 10 @ 410
x 10 @ 365
2 Likes
and I am injured. Hurt my left shoulder strict pressing tonight while warming up for push presses. Hurts like a mf’er.