No. But I wanna try someday anyway.
Incline Bench
x 1 @ 175
x 1 @ 185 (+5lb PR)
x 5 @ 155
Haven’t PRd on this since before Monsters of the Mississippi last year. I think I may well be on my way to shattering this issue with my pressing. I debated on going for 190 even though 185 was hard. Decided that it was better to leave it at that and just revel in the small victory for now
Flat Bench 5 x 1 @ 190
Pause Close Grip (Smol Blok) 2 x 2 @ 190
Pause Close (Grip Big Blok) 2 x 5 @ 190
Went slightly better than planned with this section of the workout, which is funny because I was rushing to get through it.
Ring Dips 2 x 10 (Rep PR)
Pretty happy with how this is progressing.
Band Straight Arm Lay PD (SS) Db Laterals
5 x 20 @ Green Band (SS) 5 x 15 @ 20/hand
Incline Pullovers 1 x 136
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Axle Continental Clean + Split Jerk
5 x 1 @ 135
Feeling snappy.
Second Pull + Push Press
10 x 2 + 2 @ 105
Went with not EMOM, but super short rest regardless. Also didn’t do the Push Press work that was before this. Since I hit a PR last week I want to alleviate some shoulder stress this week.
Swiss Bar Pin Press 2 x 8 @ 65
Grandfather Clock Dead Hang (SS) Farmer shrugs
4 x 20 seconds (SS) 4 x 20 @ 106/hand
As part of the back off shoulder stuff a little bit effort, I didn’t do much with the shrugs. I did pull the Farmers from a slight deficit but otherwise pretty chill. Did this in reverse order than usual to emphasize the Deadhangs over the Shrugs.
Chain Incline Tricep Extension 6 x 25
Added 2 chains to the bundle
Band pullaparts 100 reps
High Bar Back Squat
x 6 @ 305
3 x 6 @ 245 (Beltless)
So I felt really damn good about my torso. I wanted to work up to something heavyish and do some reps. Worked up 305 and wanted to break my old rep 5 max. Which is either 300 or 305 idr, details not important. I hit a new 6 rep max. Holy shit this felt good. Felt good to strain under heavier weights, felt good to be out of breathe and feeling like death on the floor after being done Back Squatting. Vision started to go, debated stopping there, but I knew it would subside.
Hack Squat 1 1/4s
3 x 8 @ 156
Peterson Stepups (BW only)
3 x 8
Calf Raises (SS) Tibia Raises
3 x 18 (SS) 3 x 18
Hanging Leg Raises
3 x 21
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Axle Continental Clean + Split Jerk
26 x 2 @ 95
Next week is 15 x 2 with 100. Betting that my knees hurt a lot tomorrow. Between my Quads being very sore today and then a bunch of split jerk volume.
Incline Bench
x 5 @ 135
12 x 2 @ 95 + Looped Orange Micro Minis (Speed)
Pullups
6, 4, 3, 3
KB Bottoms Up Press 3 x 20 @ 13/hand
Did this seated today.
Decline Pushups
3 x 10
Sine Arm Cable Rows
3 x 15 @ 50, 60, 70
Band Facepulls
100 reps
Dem knee gains though lol
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Gotta get that cruciate ligament hypertrophy
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Knees did not hurt, knees adapted to the volume pretty quick.
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Overall uneventful training session. Just a punching the time card type of session.
Deficit Axle Deadlift (2 Mats)
8 x 2 @ 300
45 seconds rest. I did think about doing just Deadlifts tonight and doing infinite doubles with the the restriction being the 45 seconds rests, but I talked myself down from that torture and kept with the plan of doing 8 sets. Then the other stuff.
Sled Drag into Sled Push
3 x 150ft @ 270
SSB Good Morning (SS) Jefferson Curl
3 x 15 @ 95 (SS) 3 x 15 @ 75
Band TKE 3 x 20 @ green band
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Time to deload.
Motivation was pretty low tonight, felt trashed overall. Had debated about deloading next week all week. Considering how I felt by the end of everything it’s just the best call to not try and keep pushing.
Incline Bench
4 x 2 @ 155
Pause Flat Bench (Mid Grip) 3 x 2 @ 175
Pause CG Smol Blok 2 x 3 @ 175
Pause CG Big Blok 2 x 4 @ 200
Tried to do ring dips but my upperback started cramping really bad.
Band Straight Arm PD (SS) Chest Fly
3 x 30 @ Orange Monster Mini (SS) 3 x 20
DB Pullovers 2 x 22 @ 35
DB Laterals 2 x 20 @ 15
Pump felt good, took pic.
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Deload
Hit my skill work, got a pump and left.
Axle Contintenal Clean + Split Jerk
2 x 1 @ 140
Continental Second Pull + Strict Press
2 x 3 + 6 @ 45
Axle Shrugs
2 x 20 @ 135
Band Tricep PD (SS) Band Facepulls
2 x 25
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Deload
Feeling pretty good now.
Sandbag Throws
5 x 1 @ 22
SSB Squats
4 x 5 @ 185
2 x 2 @ 135 (Speed/no bands)
Calf Raises (SS) Tibia Raises
3 x 10 (SS) 3 x 10
In the powertech machine, no weight added.
Curl Ups 4 x 20
Did some rolling out on a thick pvc pipe. Went home. Felt good.
Deload
Not good when I had to hype myself up to do a deload workout. Too much external stress factors
Axle Continental Clean + Split Jerk
10 x 2 @ 100
Incline Bench (Speed)
6 x 2 @ 95
No bands, just speed.
Cable Rows 2 x 13
Band Tricep PD (SS) Band Facepulls 2 x 20
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k, now I feel like I have deloaded. Feel really good. Plus I got a call back from the job I applied for to get away from my current shitty job. Feel extra awesome right now.
Deadlift
5 x 3 @ 275
Farmers (Over Speed)
3 x 50 ft @ 101/hand
15 lbs loaded lopsidedly to the Front.
Good Morning (SS) Jefferson Curl (SS) Band TKE
x 15 @ 105 (SS) x 15 @ 85 (SS) x 16 @ Orange Micro Mini
https://www.instagram.com/p/B9ZwiD1gc0b/
Deload
Between deload, and Arnold Strongman Classic I am hyped up as fuck to kill some training.
Incline Bench
x 2 @ 155
3 x 3 @ 135
Flat Bench 4 x 2 @ 155
CG Pause Smol Blok 2 x 3 @ 155
CG Pause Big Blok 1 x 3 @ 185
Band Straight Arm Pulldowns x 50
Db Laterals x 25
Pullovers x 25
Axle Continental Clean + Split Jerk
3 x 1 @ 140
x 1 @ 175
x 1 @ 180
15lb Overhead anyhow PR. Still had a little bit in the tank, but I didn’t want to push it to the absolute max. The continental is proving harder than the actual split jerk at this point. Press out on 180, its not against the rules in strongman but still would prefer not to when possible. Like hitching in that regard.
Full Continental + 2nd Pull + Push Press
3 x 1 + 3 + 6 @ 100
Place was packed with the athletes that the owner trains for a local team, so I had to do this a little differently than I originally intended. Same with the Shrugs and Deadhangs, couldn’t superset because there were people taking up that area.
Farmers Shrugs 3 x 18 @ 126/hand
Grandfather Clock Dead Hang 3 x 12 ct, x 10 ct
Pause Incline Tricep Ext x 10 @ 65, x 10 @ 75, x 7 @ 80
DB Around the Worlds 2 x 20 @ 3/hand
Band Pullaparts 2 x 40
Finger Curls 4 x 25 @ 45
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Weights getting up there brother. Even if u r cheating to get it overhead lol
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Birthday Squats time.
Sandbag Throws
5 x 1
Did some movement prep stuff inbetween rounds. High knees, hip external rotations, calf hops etc…
SSB Squats
x 29 @ 205 (RPE 3.14)
x 1 @ 295
x 1 @ 305
x 1 @ 315
x 1 @ 335
x 1 @ 355 (+5 all time PR, any bar)
5 x 2 @ 145 (Speed/No bands)
Came in prepared with Gatorade and Mike and Ikes to level my blood sugar after the set. Since it has a history of crashing after really hard rep sets. I walked out of the set like the whole thing barely mattered at all. A little winded, 29 reps ffs, but it systematically felt like nothing happened.
Skipped listing some of the sets in between the set of 29 and when I started working up. There was an unintentional 45 minute break between 205 and the proceeding build up to 355. Got kind of chatty with one of the new members. We shot the shit about training ideas and lost treack of time.
Hack Squat
x 6 @ 290
x 6 @ 300
x 6 @ 310
Bulgarian Split Squat
3 x 8 / side @ 35/hand
Calf Raises (SS) Tibia Raises
3 x 22 @ 50 (SS) 3 x 22 @ 50
Curl Ups 3 x 30
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Legs and glutes pretty toast from yesterday.
Log Clean + Split Jerk
15 x 2 @ 100
Warmed up with the axle so I could appropriately work on the drop drills, then switched to log for working sets. Felt good to start working log again, definitely my preferred overhead implement. 1 minute rest.
Incline Bench
x 4 @ 150
8 x 2 @ 100 + Orange Micro Minis (Speed)
Speed feels good.
Pullups 7, 4, 4
Decline Pushups 15, 15, 12
Single Arm Cable Rows 3 x 8 @ 80/hand
Band Facepulls 4 x 25
Tricep PD 2 x 50
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Deficit Axle Deadlift
x 1 @ 385
x 0 @ 405
x 2 @ 365
x 4 @ 315
Lost 405 at my knees. Oh well. Kind of a stretch but wanted to try anyways.
Keg over 52"
2 x 1@ 160
x 1 @ 175
2 x 1 @ 200
2 x 1 @ 210
Next heaviest keg is 280. Right now just working with the 200 and 210 should be adequate to get decent training in.
Duck Walk
3 x 50ft @ 188
SSB Good Morning (SS) Jefferson Curls
3 x 12 @ 115 (SS) 3 x 15 @ 95
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