I pulled an ugly 405 with sumo as a part of some drop down sets last year, which is still my sumo PR lol
No vid no did so I did
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Looked pretty clean/ez. Maybe RPE @ 8.5. Brb doing lunges all day
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Time to embrace the pain
Nah pain is scary. I’m good fam
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Log Split Jerk
7 x 3 @ 100
Log felt weird. Glad to get some practice on it
High Incline Bench Press (SS) Band TKE
3 x 9 @ 95 (SS) 4 sets
1 arm pushup progression
x 4, x 2
Went for a harder progression and ate shit.
Cable Laterals (GS) Band Facepulls (GS) Band Floor Pullovers
3 x 32
DB OH Ext
3 x 18 @ 25/side
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I’m thinking after doing my first meet ima dabble in some strongman. Gonna keep running Sheiko AI app’s off-season to increase my bench/squat/dead and do a strongman movement or two after “warming up” with the big lifts. Might swap out powerlifting accessories for strongman stuff like stiff bar > axle bar dead or OHP > Log. Won’t all switch so nice but still.
Any input BeastBrah?
Probably sufficient for dabbling in it. Axle Deadlifts have a special kind of suck. Log is obviously awesome. Some kind of loading event ie sandbag, keg, or stones. Feel like that would actually have some GPP value.
U saying I’m unfit bro?
Nah just thinking about the the muscles used in loading events would make it good for Deadlifts
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Yeah for sure. All those forces challenging your torso positing and stability probs why strongmen have solid deads.
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Put some emphasis on unilateral strength and every energy system (aerobic, anaerobic, etc…) both are very overlooked parts of strongman in my opinions.
@BEAst_in_I slammed aerobic and unilateral work haha
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Yeah; loading, moving events and the like make for some very strong backs and hips. A lot of them have wide deadlifts stance that tend to compliment the stance they take for odd objects picks.
People in the strongman sphere and even more so powerlifting tend to downplay the benefits of having some aerobic base and unilateral work. People say they are willing to do whatever it takes or think they have what it takes until what it takes doesn’t neatly fit inside the model of what they think is what is needed. Having a good (or atleast not trash) aerobic base makes the recovery aspect easier physiologically. Can get more quality work in, not feeling trashed constantly even from higher volume or intensity work.
Unilateral leg work is really important especially for moving events which is essentially supra maximal single leg work. But also definitely helps Deadlift, squat and loading strength.
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Goal was just to do whatever amount of work it took to get 100 pullups in a superset format. After the 9 sets of 5 it became apparent progress on that was going to slow down. Came in sets of 2 except at the end when I just went for the set of 4 to end it 1 set early. Biceps and forearms are cramping already.
Incline Bench (SS) Ring Pullups
x 1 @ 175 (SS) 9 x 5 @ BW
x 4 @ 155
2 x 4 @ 135 (Paused)
Also worked on rolling out my hips and the side of my quads to prepare for the iso-squats.
Speed Incline Bench (GS) Ring Pullups (GS) SSB Iso-Squats (Hole)
10 x 2 @ 85 + Looped Micro Mini (GS) 11 x 2 @ BW (GS) 4 x 1 Minute @ 45
Flat Bench (SS) Ring Pullups
4 x 3 @ 175 (SS) 7 x 2
Big Blok Pause Flat Bench (SS) Ring Pullups
4 x 4 @ 175 (SS) 4 x 2
Tricep Pushdown (SS) Ring Pullups
5 x 16 (SS) 2, 2, 3, 2, 4
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SSB Squats (Beltless) (SS) Leg Curls
3 x 5 @ 245 (SS) 5 x 20
2 x 3 @ 225 (Pause)
Kept the belt off to limit load and reps.
Keg RDL
3 x 10 @ 160
Silly idea I had.
Warmed up with Barbell RDLs with 95lbs
Sled Suicides (GS) Agility Ladder (GS) Jumping Jacks 3 rounds
Full : 2/3 : 1/3 : Full (GS) 1 side (GS) 20 Jacks
Calf Raises (SS) Tibia Raises
3 x 21 (SS) 3 x 21
Ab Wheels from Toes
3 x 10
Seeing some nice progress on the ab wheels.
First and probably last for a long time picture highlighting my quads
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Ur legs outangle ur arms. Congrats ur a don’t skip upper body day meme now
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The disparity is bad overall, but the pic definitely makes it look a lot worse for sure
Log Clean and Jerk
x 1 @ 140
Log Clean
x 1 @ 150
Wanted to get it overhead, the clean popped up really easy like it should. but it just wasn’t there. Abs still really sore from Tuesday, 100 pullups probably didn’t help either.
Log Clean and Jerk
6 x 3 @ 100
DB High Incline Bench (SS) Grenade Handle Pullups
4 x 6 @ 50/hand (SS) 5 x 3
Cable OH tricep Ext 5 x 20
Lat Pulldown 3 x 12
Deadlift
x 1 @ 365 (DOH)
x 1 @ 425
x 10 @ 315
Wagon Wheel Deadlift
5 x 1 @ 405
Hack Squat
2 x 6 @ 300
Trapbar Shrugs 2 x 60
Band TKE x 100
Jefferson curls x 100
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Some skill work followed by a bunch of arm work. Deloading next week, and taking a different route starting the week after
Split Jerk (Out of the Rack)
10 x 3 @ 95
Incline Curls (SS) OH Tricep Ext
3 Sets
Reverse Grip Tricep Ext (SS) Barbell Curl
3 Sets
Power Tech Overhead Press
3 Sets
https://www.instagram.com/p/CAR3VOZAy6h/
Band TKE x 115
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