On the Squat day, Shrugs. TRX Facepulls on Strict Press. Banded Snatch Grip DL , DB Rows, and Lat Pulldowns on Deadlift day. Farmers, Sandbag Carry, and complex with Hang Cleans and Rows in it on the final day.
Damn.
Front Squats
6 x 4 @ 235
Pause Back Squats
3 x 6 @ 210
Back Squat
x 18 @ 175
Rep out with a cap of 20 reps. I only stopped because I thought I hit 20. Easily had atleast 25 in me.
Walking Lunges
3 x 10/leg @ BW
BB Shrugs
3 x 20 @ 205
Super Strict. Slightly wider grip but not “snatch grip”
Leg Press
3 x 15 @ 270
Super Strict. Didnt want to crank reps since I know I can really load up this exercise if I do.
https://www.instagram.com/p/B5BLJylA6t_/?igshid=hgs0bont6zim
Didn’t sleep great. Had a gallbladder flare up from a stupid dietary decision made in the spur of moment.
Strict Press
5 x 3 @ 115
Medium Grip Bench
4 x 2 @ 200
Close Grip Bench
@ 185; 5,3, 2
@ 155 x 3
Was supposed be 3 sets of 5 but I just flat out failed.
BB Front Raises
3 x 10
I used one of the smaller bars since Bar Performance has no fixed bars…
BB curls 3 x 12
TRX facepulls 3 x 20
Never done these before, feels amazing on my shoulders. Hard but amazing exercise. Something to keep
Tricep PD 3 x 15
Deadlifts
5 x 2 @ 370
Widened my stance by about 1/4 of my foot. Honestly felt better. Gone run with this stance for a while and see how it goes.
Band Snatch Grip DL
4 x 4 @ 260 + Grey Bands
Fuck this is hard and torturous.
Duffalo Bar Good Morning
3 x 10 @ 140
DB Rows
2 x 8 @ 70
x 8 @ 75
Wasn’t sure where to start with this. Maybe too easy but oh well gives me some run into the mud.
GHR Back Ext
3 x 12 @ + 20
Lat Pulldown
x 12 @ 120
2 x 12 @ 110
So I looked up how heavy the sled was that I used last Saturday, I assumed it was about 40lbs. I just didn’t calculate the weight of the sled into the weights I posted since I didn’t know. Looked it up today and its 80lbs empty. So I actually did 380 push and pull on it.
Log Push Press
@ 135; 4, 4, 4, 4, 3, 2,1, 2
So I was supposed to do 6 x 4. Failed on the fifth set. So I made up the reps set which apparently the coach did not want me to do. I only started texting him after I was well done with this part.
Swiss Bar Floor Press
3 x 8 @ 155
Farmer’s Walk
2 x 50 ft @ 206/hand
2 x 50 @ 156/hand
So the prescribed weight was 200/ hand. With the weight of the handles being 36lbs I either had to go over or under a bit. Chose over by a bit. Failed the pick on set 3, so I dropped 50 lbs on each handle to complete the number of prescribed number of sets.
Sandbag to Sled Drag
200lb Sandbag to 300 Sled
3 rounds
Not terrible but not easy. First time actually carrying and training with a sandbag. Felt nice to immediately be able to jump to an over bodyweight bag.
Barbell Complex
RDL/Hang Clean/Row/Front Squat/Push Press
6 rounds, 5 reps with each lift @ 95lbs
This was hard. The cleans were ugly and disgusting. I did try to record the last set but I accidentally took a photo instead.
Back Squat
5 x 3 @ 287
Program said 287, so I went and dug out the micro plates for shits and giggles. First set beltless.
Pause Front Squats (Beltless)
4 x 4 @ 195
Stepups
x 8 @ 230
x 8 @ 250
x 8 @ 230
Coach said low box and heavy. So I did a 11.5" box and worked up. After reviewing the video he said I needed to make sure to only drive and finish with one leg.
Axle Shrugs (DOH/No Straps)
3 x 15 @ 145
Loving the shrugs.
Goblet Squat
x 20 @ 50
2 x 20 @ 60
Last time I did these, they hurt my knees, no more so huzzah!
Weighted Plank
60 seconds @ +15
40 Seconds @ + 10
30 Seconds @ + 5
Supposed to be 3 sets of 60 seconds. These were hard af.
Bodyweight: 194lbs
Strict Press
5 x 2 @ 120
Not gonna lie I was nervous about this. Haven’t heavy strict pressed since May when I hurt my shoulder. Also last weeks triples were all repeated max effort triples so I was afraid of the same thing happening here. Well my body adapted from last week and these got better. So thats a really good feeling.
Medium Grip Bench
5 x 1 @ 200
Close Grip Bench
3 x 3 @ 190
Larsen’d some of the reps to try and alleviate some back cramping on reps. Didn’t help just make one set unnecessarily harder.
DB Lateral Raises (Pause at the top of each rep)
3 x 10
DB Hammer Curl
2 x 8 @ 30
x 8 @ 40
For the sets with the 30s I rested the DBs on my thigh between reps.
DB Rear Delt Flyes
3 x 15 @ 30/hand
Tricep PD
x 20 @ “7”
2 x 20 @ “8”
No weights on the machine just numbers which indicate which plate its on. So IDK the weights. Also the stickers and shit are so worn down if it had legend, its gone now.
So I am scheduled to have my gallbladder removed on December 18th. That cuts this first training block with Jake, my coach, short by 2 days. I will be down for about a week.
Deadlift
6 x 4 @ 340
First set double overhand with chalk. 3 sets beltless, 3 belted. All sets felt pretty good. Focused on setting my upper back better which is something that Jake brought up after seeing my videos from last week. The pause Deadlifts were pretty light which gave me a really good opportunity to really drill it in, which was probably why he stuck that in there like that.
Pause Deadlifts
4 x 5 @ 275
Glute Ham Raise
3 x 8
Calf was cramping on this. Figured out that I just had the foot anchor too far back and I was subconsciously bracing by calf pressing into it. Once I fixed that no problems.
DB Row
3 x 10 @ 90/hand
So apparently this was supposed to be Barbell Rows, I misread and didn’t realize it for a while. Oops. Learning from my previous conversations with Jake, I did not do the additional work and do some barbell rows.
Leg Curl
x 15 @ 90
x 15 @ 95
x 15 @ 105
Latpulldown
3 x 12 @ 130
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Log Press
5 x 3 @ 140
Subconsciously switched to push jerk style during set one. So I just tried to replicate how that rep felt to execute. I think I am becoming more confident putting things overhead which is leading to me being able to get under it for a jerk.
Incline Swiss Bar
4 x 6 @ 120
Yoke Walk
4 x 50 ft @ 360
Sand Bar Over Bar 50’
4 x 3 @ 200
This was a beast to figure out. The first rep was hell but got it over. I had to take like 30 seconds to calm down after struggling with that rep and revisualize a better technique. My brain flicked to a video I watched on instagram earlier today of one of the other strongmen at my gym doing sandbag to shoulder. That made it click and I was able to starting dunking some of the reps. Not 100% consistency, but a massive improvement
Conditioning:
20 BW Squat/ 10 Pushups
10 rounds
Not bad for conditioning. Thought I might have a harder time with the pushups.
Front Squat
5 x 2 @ 265
Pause Back Squat
3 x 5 @ 235
Back Squat
x 20 @ 180
Was supposed to 190 but screwed up the plate math. Opted for no belt this time to make it easier to breath during the set. Absolutely crushed it. I figured the best way to make sure I actually do 20 reps, is to count out 23 reps, because then I likely have done 20 then. lol
DB Bulgarian Split Squats
3 x 10/side @ 35/hand
Opted for cheeky half second pauses on the reps to try and get more out of this instead of just cranking reps.
DB Shrugs
3 x 15 @ 90/hand
1 second squeeze at the top of each rep.
Leg Ext
3 x 10 @ 40
Ab Wheel
4, 4, 5
So I have never done the ab wheel before… So I just kind of went at it, he omitted notes on this by accident I think. Nothing there except the exercise so I asked him how many sets to do and he said 3. So I did 3 sets of on my feet braced against a bumper. Apparently he wanted me to do them from the knee. Which is what he told me after he saw the video I sent him. I guess I should have asked more questions about what he wanted but oh well. I am pretty happy though as I have never done these before, and did reps.
Long time no check in. How’s the beast going?
Overall good. Having gallbladder removed in 2 weeks. I have it mostly under control but one slip up and I don’t get to sleep and I am in serious pain. Am down in weight a little bit. Plan to cut for a little bit, got about 15lbs to lose. Then maintain for a few months before bulking again.
Feels weird to be training Squats and Dead once a week, but it seems to work well in the context of the training I have been doing with the coach. Also rotating between Front Squat and Back Squat weekly for strength work feels odd. I can’t really afford to cyclically hire the dude, even if he is cheap. Especially with losing 1/4th my pay for surgery down time. I already scrape by the way it is.
Noteworthy to feel like I detrained on Deadlifts during the previous training block, but its coming back quick.
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Cant always have everything perfect haha. Any plans for the surgery down time?
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I have the following 7 days after surgery off work. Probably not much for the first 2 days after surgery. If I am feeling good after that I plan to go in and do some light training to move around and not go stir crazy. Bro pump work, machines, bodyweight lunges etc. Other than that use it to catch up on some gaming and anime haha
Strict Press
6 x 4 @ 105
x 17 @ 75
Strict Press… didn’t feel like garbage? Actually felt kind of good?! NANI?!
Bench Press
6 x 2 @ 175
Seated DB Front Raises x 12 @ 10/hand, 2 x 12 @ 15/hand
BB Curl 3 x 10 @ 65
Cable Face Pull 3 x 20 @ “6”
Band Tricep PD 3 x 25 “Thick Orange Band”
It’s kind of funny how this functionally a recovery day to allow for 3 very taxing sessions in one week. I actually really like this setup for the most part. Probably going to use it a base to operate off of after I can no longer afford Jake’s coaching lol
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DOH Deadlift w/ Chalk
x 2 @ 350
Feeling pretty good about this.
Deadlift
5 x 3 @ 355
Speed Deficit Deadlifts
6 x 2 @ 250
3 Sets beltless
Duffalo Bar Good Mornings
x 10 @ 150
x 10 @ 170
x 10 @ 190
Cable Rows (1 sec Squeeze)
x 10 @ 100
x 10 @ 110
x 10 @ 120
DB Stiff Leg RDL
3 x 15 @ 35/hand
Wide Grip Lat PD (3 sec eccentric)
x 10 @ 80
x 10 @ 90
x 10 @ 80
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Rough day overall.
Log Press
2 x 1 @ 150
2 x 0 @ 150
So I was supposed to hit 150 for 4 singles. I was feeling pretty confident about Log after last week but this completely crushed me.
Log Clean and Hold
3 x 10 secs @ 180
I can dig rotating some heavier Log Clean training as part of the event training rotation. Just 3 singles then hold it in the front rack for 10 seconds.
Axle Floor Press
3 x 5 @ 175
Farmers Walk
181/hand x 50 ft
156/hand x 50 ft
156/hand x 50 ft
Keg/Duck Walk Medley
160/ 208
3 x 50 ft
Sandbag to Chest
5 x 10 @ 100
Every. rep. from. the. floor. This is evil, I am keeping it.
Back Squat
6 x 4 @ 280
2 sets beltless. Last set last rep accidentally paused it. Not that it really matters.
Pause Front Squat
3 x 6 @ 185
All Beltless
Walking Lunge
4 x 8/side @ 15/hand
Axle Shrugs (DOH/No Straps)
3 x 20 @ 155
Single Leg Leg Press
3 x 15
Ab Wheel (from knee)
3 x 8
Kind of what I feared, is that after last week this would feel too easy haha.