Winter Siege VI
Bag Throw
4 x 2 at 25
Front Squat
x 3 at 245
Front to Back Squat
3 x 2 + 1 at 205
Zercher Yoke Carry
3 x 25ft at 300
Stone to Shoulder
5 x 1 at 170
Winter Siege VI
Bag Throw
4 x 1 + 1 at 25 and 40
Strict Press
x 3 at 115
3 x 3 at 95
CG Bench Press
3 x 12 at 155
Lat Pulldown
x 15 at 160
2 x 15 at 145
Pendlay Row
4 x 8 at 165
Ab Wheel
2 x 12
Winter Siege VI
Bag Throws
4 x 2 at 25
Axle Deadlift
2 x 2 at 405 + Micro Minis
Split Squats
4 x 6 at 38
Barbell rows
2 x 8 at 185
x 8 at 205
W-y-T raises
2 x 20
Hanging Leg Raises
3 x 10
Winter Siege VI
Axle Contintental Clean + Push Press
x 2 at 145
x 1 at 175
3 x 2 at 145
CG Bench Press
x 4 at 205
x 7 at 185
Single Arm Lat Pulldown
x 8, x 12, x 12 at 40
Seated Axle OHP Pin Press
3 x 5 at 95
Pendlay Row
4 x 4 at 135
Laterals x 50
Winter Siege VI
Deadlift
x 1 at 475
Axle 13" Deadlift
2 x 5 at 315
Zercher Yoke Carry
6 x 75ft at 160
Sandbag to Shoulder
4 x 1/side at 130
Winter Siege VI
NG Floor Press
x 3 at 205
Axle Continental Clean and Press
x 2 at 165
5 x 3 at 125
Pause NG Floor Press
4 x 4 at 155
Kelso Shrugs
2 x 20
DB Laterals
100 total reps
Cable Rows
x 9 at 200
2 x 20 at 140
Side Planks
2 x 15 seconds/side
Winter Siege VI
Bag Throw Medley
25-30-45
4 rounds
Front to Back Squat
10 x 1 + 1 at 205
Zercher Yoke Picks (SS) Calf Hops
2 x 1 at 330 (SS) 7 x 10
5 x 3 at 250
Lowered the pick height, since I have been training with a high pick to focus on the walking portion. Since the word on the street is that they might have a set height for the pick on the conan’s wheel. Next week will be slightly lower than this week, just to be sure I have some training in on longer ROM and be as ready as possible for a curveball.
Sandbag pick (SS) Stone to Shoulder
3 x 2 at 170 (SS) 3 x 1 at 145
Hips were kind of burned out at this point and I couldn’t fully stabilize in the shouldered position. So technically no competition standard reps were done.
Laterals
4 x 20 at 5/hand
Winter Siege VI
Bag throw
4 x 1 at 30
Axle Continental Clean and Push Press
5 x 1 at 147
2 x 2 at 95 (Pause in dip)
Pause Bench Press
5 x 1 at 205
x 2 at 185
Lat Pulldown
3 x 20 at 120
Chest Supported Row
x 6 at 140
2 x 20 at 50
Ab Wheel 2 x 12
Winter Siege VI
Did yesterday, crashed when I got home since I worked late. Very mentally taxed and kept trying to talk myself out out of doing anything. Trudged along and did the work.
Bag throw
7 x 1 at 30
Double Overhand 13" Deadlift
x 1 at 385
5 x 1 at 315
Zercher Yoke Carry
4 x 75ft at 180
Sandbag to Shoulder
3 x 1/side at 130
Shrugs
3 x 25 at 135
Winter Siege VI
and had trouble following a sleep last night, so slept about 5 hours or so.
Bag Throw
30 into 35
4 rounds
Pause NG Floor Press
3 x 1 at 185
Axle Continental Clean + Press
x 1 at 165
10 x 1 at 115 (Pause in the dip)
Shrugs
2 x 22 at 155
x 22 at 135
I get too checked out just doing holds for time, so just doing shrugs with no straps or chalk double overhand to build up grip.
Cable Rows
2 x 20 at 100
Winter Siege VI
Bag throw
30 and 35
4 rounds
Front to Back Squat (SS) Bag Throw
x 1 + 1 at 275 (SS) 4 x 1 at 30
Pause Back Squat
2 x 1 at 315
Zercher Yoke Picks (SS) Calf Hops
x 1 at 350 (SS) 5 x 20
x 1 at 380
2 x 4 at 210
Sandbag To Shoulder
3 x 2/side at 100
3 x 1/side at 100
https://www.instagram.com/p/Cy-BGjMAbuW/
Side Bend
2 x 20 at 36
Instead of being able to focus on training to score on the stone to shoulder event, I have had to focus on rebuilding specific hip stability/strength to just attempt the event. I had hoped the rebuild/rehab work I did would have been good enough for this but it was not. Might be able to tough out one 1 rep on the day since I have been able to do this weight shoulder before.
Feeling good about the Conan’s Wheel and Hercule’s Hold. Not sure about the bag throw but I think it should be good enough. 99% chance of zeroing the overhead, bar a miracle peak effect.
Hitting a short general training phase til year end when Winter Siege is over. Then start prep for Nebraska’s Strongest Man. Planning on competing as a Lightweight instead of Middleweight.
Winter Siege VI
Bag Throw
4 x 2 at 25
4 x 1 at 25
Axle Continental Clean + Press
x 2 at 185 (Rep PR)
x 1 at 190 (Weight PR)
2 x 2 at 125 (Pause in dip)
Pause Bench Press
2 x 3 at 175
x 4 at 155
Lat Pulldown
x 3 at 180
2 x 20 at 120
Laterals
2 x 20 at 10
Winter Siege VI
Upperback was exhausted. Pretty sure it was the lifting at work, heavy awkward shit not on pallets which I had to move around and sort. Plus already knee deep in fatigue. 2 prep sessions to go.
RDL
410 x 3
Bag Throws
25 and 30
4 rounds
25
3 x 1
Stiff Leg Double Overhand
3 x 3 at 230
Zercher Yoke Carry
4 x 75ft at 160
Side Bend
2 x 30 at 26
Double Overhand Shrugs
2 x 25 at 135
Winter Siege VI
Prep is finalized. Glad it’s over, something about this prep was particularly not great from a mental standpoint. Looking forward to the deload and the ensuing mood improvement that comes from it. Regardless of what happens next Saturday, I should be in a better place to move forward.
Winter Siege VI
Did not go well. Zero’d Stones, Bag Throw and Overhead. Severely underperformed on Conan’s Wheel. Only event I didn’t shit the bed on was Hercule’s Hold. Trying not to dwell on it too much, so not doing a full write up for it.
Down to 181
3 Miles on Stationary Bike
Forearm and Arm training
3 Miles on Stationary Bike
Bird dogs
Leg Lifts
Down to 181
5 Minute Consecutive Sleg Drag
85lbs
Double Overhand Deadlift
4 x 3 at 275
No belt either.
Pause Transformer Bar Squats (Goblet Squat Setting)
5 x 2 at 205
Grenade Handle Pullups
4 x 4 at 207 BW
Wrist Extensions 2 x 20 at 8/hand
Cable Curls 3 Sets
Bird Dog 3 x 10
Down to 181
Pause Axle Continental Clean + Push Press (2nd Pull)
5 x 1 at 125
Pause NG Bench Press
x 5 at 200
3 x 1 at 190 (Long Pause)
Seated Overhead Pin Press (Nose)
2 x 6 at 115
Grenade Handle Pullups
4 x 3 at (BW 206) + 13
DB Front raises 1 x 20 at 10/hand
Hammer Curls 2 x 16 at 25/hand
Single Leg Balance 45 seconds/side
Bird dog 2 x 10
5 Miles on Stationary Bike
Down to 181
Front Squat
5 x 2 at 215
DOH Axle Deadlifts
4 x 1 at 205
Axle RDLs
2 x 6 at 205
DOH Axle Hold
30 seconds at 135
Sandbag Carry
2 x 225 ft at 100
300ft at 100
Down to 181
Axle Continental Clean and Press
x 1 at 175
Axle Push Press (Out of Rack)
2 x 8 at 95
Pause NG Bench Press
x 2 at 205 + Orange Micro Minis
2 x 5 at 185
Single Arm Cable Rows
2 x 18 at 55
Tricep PD (SS) French Press
3 x 20 (SS) 3 x 16
6.5 Miles on Stationary Bike