Down to 181
Sled Drag
8 Minutes w/ 115
Powerbar Deadlift
3 x 2 at 325 (DOH/No Chalk/Belt)
410 x 1
10" Powerbar Deadlift
3 x 2 at 335
SSB Squat
x 5 at 290
3 x 3 at 200 (Hands wide/pause/extra heels)
Grenade Handle Pullups
x 6 at 194 + 26
x 1 at 194 + 82.5
x 4 at 194 BW (Clock Handle)
x 11 at 194 BW
Wrist Ext (SS) Hammer Curls
2 x 20 (SS) 2 x 20 at 20/hand
Back Ext
x 20 at 194
Down to 181
Log Clean and Press
3 x 1 at 165
Went for a 4th set and failed.
Pin Bench Press
3 x 2 at 210
2 x 1 at 185
OHP Pin Press (Above Crown)
x 3 at 145 + Orange Micro Minis
x 10 at 95
Grenade Handle Pullups
4 x 10 at 195.5 BW
Db Front Raises
2 x 20 at 5/hand
Hammer Curls
2 x 23 at 20/hand
Down to 181
Pause Front Squat
10 x 1 @ 225
RDL
2 x 7 at 295
DOH Axle Deadlift
2 x 1 at 255
Walking Lunges
3 x 8/side at 13/hand
x 2 at 185
Leg Extensions
x 25
Ab Pushout
3 x 20 at 63
Today marks the beginning of prep for Crown the King 4.
RDL
x 4 at 405
Pause Deadlift
3 x 2 at 320 + Orange Micro Minis
Seated Jump (SS) Heeled Front Squats
6 x 1 at BW (SS) 6 x 2 at 205
Dinnie Walk (SS) Grenade Handle Leg Raises
5 x 25ft at 90/95 per hand (SS) 5 x 5 at BW
This is awkward as fuck.
Assisted GHR
3 x 6
Stubby Axle Curls
3 x 30
Crown the King
First time using a grip shirt today, got one as a gift for christmas. Felt silly having all that gear on for light lifts, but it is was it is. Small thing to be annoyed about.
Log Press
2 x 2 at 135
5 x 1 at 115 (Double Pause)
Pause Bench Press (SS) Grenade Handle Pullups
x 2 at 205 (SS) 5 x 3 at 192.5 BW
3 x 3 at 185
JM Press
2 x 5 at 95
x 12 at 65
Band Pullapart 2 x 30
Front Hold 1 Minute at 9lbs
Crucifix Hold 1 Minute at 5lbs/hand
Single Leg Balance 1 Minute
With there being a mystery event, I figured it wouldn’t hurt to do some timed holds to be prepared if those come up.
Crown the King
Front Squat
2 x 1 at 255
2 x 3 at 190
Pause Deadlift
6 x 1 at 335 + Red bands
Sandbag Load into Sled Push
5 x 1 at 175 to 48" into 5 x 50ft at 170
Assisted GHR
2 x 6 at “BW”
2 x 15 at 25lb Offset
Hanging Leg Raises (Grenade Handles)
3 x 10 at BW
Crown the King
Log Clean and Press
6 x 1 at 140
Pause Bench Press (SS) Grenade Handle Pullups
x 2 at 215 (SS) 3 x 6 at 191.5 BW
3 x 2 at 185 (Small block)
Single Arm DB OHP
x 10 at 30/side
x 8 at 35/side
x 6 at 40/hand
Band Pullapart (SS) Band Front Hold
2 x 30 (SS) 2 x 30 seconds
Axle Curls 2 x 30
Crown the King
RDL
x 3 at 415
Pause Deadlift
3 x 2 at 335 + Orange Micro Minis
Seated Jump (SS) Heeled Front Squats
6 x 1 at BW (SS) 6 x 1 at 215
Dinnie Walk (SS) Grenade Handle Leg Raises
5 x 25ft at 105/110 per hand (SS) 5 x 10 at BW
Assisted GHR
3 x 13 w/ 25lb offset
Stubby Axle Curls
2 x 15 at 45
x 25 at 25
Conditioning:
10-9-8-7-6-5-4-3-2-1 Pushups
15-14-13-12-11-10-9 Situps
4 x 25 Jumping Jacks
Pushups 5 - 5 - 5 - 5
Crown the King
Last night’s conditioning:
15 Minutes Stationary Bike
Today’s Session:
Log Clean and Press
3 x 2 at 140
4 x 1 at 125 (Double Pause)
Pause Bench Press (SS) Grenade Handle Pullups
x 1 at 220 (SS) 3 x 8 at 194 BW
3 x 2 at 190 (5Ct Pause)
JM Press 3 x 7 at 100
Band Pullapart 2 x 30
Front Hold 1 Minute at 13lbs
Crucifix Hold 1 Minute at 3/hand
Single Leg Balance 1 Minute 20 seconds per side
Conditioning:
15 Minute EMOM
3 Double KB Cleans + 1 KB Squat
Crown the King
Heeled Front Squats
3 x 3 at 210
Pause Deadlift
6 x 1 at 350 + Red Bands
Something I have been guilty off is abusing the figure 8s and letting the bar slip into my fingers. Focused on maintaining a solid grip and just letting the straps help, not do all the work.
Sandbag Load to 48" into 25ft Sled Push
4 x 1 at 175 into 220 Sled
3 x 1 at 200
Struggled a lot with the 200lb bag, hopefully comes back quickly as I continue to train it.
Sandbag Carry
2 x 225 ft at 100lbs
Hanging Leg Raises (Grenade Handles)
3 x 12
Crown the King
Weather has been pretty bad. Was called off work twice this week because of lack of freight to work with. Anxiety was pretty peaked yesterday because of that. Mix in frustration from weight loss based strength issues and it was a volatile cocktail of negative emotions.
Been staying in with girlfriend and not going anywhere due to the weather, Just chilling, and watching Bob’s Burgers & the Scary Movie franchise. She goes to bed pretty early, so I am chilling alone watching some Strongman Champion’s League.
Pretty adamant about ending this cut/weight loss phase as soon as possible, and go into maintenance mode. Switching my main source of protein from beef to turkey to increase the calorie deficit.
Log Clean + Press
x 1 at 155
x 1 at 160
x 1 at 155
x 4 at 105 (strict)
Bogger log, more awkward and getting used to training with it. Still doesn’t check the frustration at the door.
Pause Bench Press (SS) Grenade Handle Pullups
x 1 at 205 (SS) 4 x 4 at 192 BW
4 x 2 at 185 (Larsen)
DB Clean and Press EMOM
10 x 2 at 40/side
Working on the general motor pattern of the circus DB, lightest one at my gym is 95lbs. Which is a max effort lift for me.
Front Hold 9lbs at 1 minute
Band Pullaparts 2 x 30
Axle Curls 2 x 30
Crown the King
Deadlift
x 1 at 405
3 x 2 at 355 + Bands (Pause)
Heeled Front Squat
2 x 1 at 275
4 x 1 at 225 (Pause)
Dinnie Walk (SS) Hanging Leg Raises [Grenade Handles]
5 x 25 ft at [100 : 120] (SS) 5 x 12
Assisted GHR
3 x 15 w/ 25lb Offset
Stubby Axle Curls
2 x 35
Log Clean EMOM
10 x 3 at 65
Crown the King
Conditioning Yesterday:
Moving around 30ish 60lb Propane Tanks in -9 at 1in the morning
Log Clean and Press
3 x 2 at 145
3 x 2 at 105 (double Pause)
Slingshot Bench (SS) Grenade HAndle Pullup
2 x 6 at 185 (SS) 5 x 5 at 190 BW
x 20 at 135
JM Press
2 x 8 at 115
x 20 at 45
Band Pullaparts 2 x 20
Front Hold 2 x 30 seconds at 18lbs
Crucifix Hold 1 Minute at 3/hand
Single Leg Balance 2 x 30 seconds
Crown the King
Buffalo Bar Back Squats
x 2 at 305
x 2 at 315
Buffalo Bar Front Squats
2 x 10 at 145
Pause Deadlifts
2 x 1 at 365 + Red Bands
4 x1 at 315 + Red Bands
Sandbag Pick + Sled Push + Sandbag Carry
4 x 2 at 175 + 50ft at 250 + 50ft at 130
Grenade Handle Leg Raises
3 x 10
Crown the King
First morning weigh in under 190 yesterday morning.
Log Clean and Press
x 1 at 145
3 x 1 at 150
x 5 at 105 (Strict)
Pause Bench Press (SS) Grenade Handle Pullups
x 1 at 205 (SS) 3 x 10 at 190
2 x 2 at 205 (slingshot)
2 x 4 at 155 (Larsen)
KB Clean and Press EMOM
9 x 1/side at 53
x 15 at/side at 26 (Strict)
Front Hold Hold 2 x 15 seconds at 13lbs
Band Pullaparts x 20
Axle Curls 2 x 25
Crown the King 4
Deadlift
3 x 2 at 370 + Bands
Did pauses throughout warms ups from a 1 mat deficit. Then took away the mat and the pauses for working sets.
RDL
2 x 5 at 275
Heeled Front Squat (SS) Seated Jump
6 x 1 at 245 (SS) 6 x 2
Dinnie Pick (SS) Hanging Leg Raises [Grenade Handles] (SS) Calf Hops
3 x 1 at 180/hand (No straps/chalk) (SS) 8 x10 (SS) 8 x 20
x 3 at 180/hand (straps)
Assisted GHR
3 x 7 w/ 10lb Offset
Stubby Axle Curls
2 x 30
Log Clean + Viper Press EMOM
10 x 1 + 1 at 85
How is everything going for training?
Just ok to be honest, should be on the upswing soon. Just made a training plan that didn’t properly account for the weightloss and having less overall energy.
Conditioning Yesterday:
Moving around 20ish 60lb Propane Tanks
Log Clean and Press
3 x 2 at 150
2 x 3 at 105 (Push Press)
Pause Bench (SS) Grenade HAndle Pullup
3 x 2 at 205 (SS) 3 x 3 at 193 BW + 18lbs, 2 x 5 at BW
JM Press
2 x 6 at 135
x 25 at 45
Band Pullaparts 2 x 30
Front Hold 1 minute at 8lbs
Laterals 2 x 10
Single Leg Balance 1.5 minutes/side