Crown the King
Pause Buffalo Bar Back Squats
2 x 1 @ 320
x 1 at 285
Front Squats
x 15 at 145
Pause Deadlifts
4 x 1 at 385
Sandbag + Sled Push
3 rounds at 170, 200, 230 + 210
to 48" and 33ft for the Sled
Grenade Handle Leg Raises
3 x 16
1 Like
Crown the King
Weighed in at 181.6
Went to DSM barbell to get work in with a circus DB that I can get actual reps in on. Got to catch up with some strongman friends I don’t see very often.
Circus DB
5 x 1 at 60
6 x 1 at 65
All on the right side. 1st set, was a clusterfuck and I didn’t get good leg drive and grinded an RPE 10 strict press. Every set after that was much better as my body tuned in to what I was trying to do.
Carry Medley
Sandbag + Husafell + Sandbag
4 x 60ft at 150 + 120 + 100
NG Chinups 4 x 10
Calf Hops 2 x 30 seconds at BW + 20
DOH Deadlift w/ Short Hold 4 x 1 at 295
Meal Prep done
Each day being 1lb of Chicken, 6.5 ounces of pork, and 4oz of rice. except 1 day is 1.5lbs of Chicken with some rice.
2 Likes
Crown the King
BW 182
Deadlift
x 2 at 440
4 x 1 at 370
Marrs Bar Pause Squats
4 x 2 at 300
Dinnie Walks
4 x 40ft at 95/hand
Dinnie Shrugs
2 x 10 at 95/hand
Grenade Handle Leg Raises
3 x 14
Box Jumps
4 x 2
Crown the King
Weighed in at 178.4 today. Signaling time to go into maintenance mode. Adding calories via a small avacado/day. Specifically stuffing a bell pepper with avocado and a little bit of jalapeno. Just feels so fucking good to have hit this point. 43lbs down from last May. 37 of that came between now and November.
Log Clean and Press
10 x 1 at 105
Grenade Handle Pullups
2 x 12 at 178.4 BW
Dead Hangs
2 x 30 seconds at BW
Facepulls 3 x 20
Pullovers 3 x 20
Decline Deficit Pushup 3 x 12
Dude, saw on facebook: you’re looking CRAZY lean. 43lbs lost is incredible: fantastic work!
1 Like
Thanks, I am flying high as a kite right now.
1 Like
Crown the King
Buffalo Bar Squats
4 x 1 at 305
Buffalo Bar Front Squat
2 x 10 at 150
Pause Deadlifts
2 x 1 at 405
3 x 1 at 335
Sandbag + Triple Start Sled
x 2 at 230 + 175
2 x 3 at 175 + 175
Grenade Handle Leg Raises
3 x 17
https://www.instagram.com/p/C4L0Cs2g3oR/
Crown the King
Akira Toriyama, the creator of Dragonball, passed away yesterday. Donned my battle worn Saiyan armor for today’s training to pay my respects in a little way. Definitely one of the key motivators for me being who I am today.
2450 calories seems to be the sweet spot for maintaining this bodyweight. Near identical weigh ins for 4 days in a row. Turning 33 tomorrow, so calories be damned for a day. Not to say it will be insane, but won’t feel a thing about enjoying cupcakes, and tacos.
Circus DB
10 x 1 at 73
Carry Medley
Zercher Yoke + Sandbag + Sandbag
4 x 50ft at 185 + 183 + 100
DOH Deadlift
5 x 1 at 300
Grenade Handle Pullups
3 x 10 at 178.5 BW
Calf Hops 1 Minute
2 Likes
Crown the King
Deadlift
5 x 1 at 405
Down week for deadlifts, to allow the last 2 weeks of prep to be heavier.
Marrs Bar Squats
3 x 1 at 360 (Pause)
First double bodyweight squats, made “easy” by the weightloss. Used high pshychological arousal for the first set, less for the second, and zero for the third.
Dinnie Walk
4 x 25ft at 100/hand
Dinnie Shrug
2 x 10 at 100/hand
Grenade Handle Leg Raises
3 x 20 at 179 BW
Box Jumps
5 x 2 to 24"
Calf Hops
1 Minute
Crown the King
Log Clean and Press
6 x 1 at 125
Grenade Handle Pullups
x 1 at 80 + 181
x 1 at 85 + 181
2 x 12 at BW
Deadhangs
3 x 30 seconds at BW
Facepulls 3 x 20
Pullovers 3 x 10 at 55
**Decline Deficit Pushup (Steeper) ** 3 x 5
I bow to you.
I hope by the end of the year I could do those types of pull ups lol
1 Like
Thanks, been a fan of doing them since I started training at this gym in 2019. have become my preferred method of doing pullups.
Crown the King
Promoter announced that the Dinnie Walk has been swapped out for a Farmer’s Hold. A little disappointed since the Dinnie Walk was the final deciding factor for picking this comp over other ones. Also relieved because I did not end enjoy training for it.
Mystery Medley was announced. 4 tires + Bucket. I feel like I am just going to focus on medley conditioning and hope for the best.
Buffalo Bar back Squat
3 x 3 at 255
Considering I went heavy on the Marrs bar, I needed to be chill today.
Buffalo Bar Front Squat
x 15 at 145
Pause Deadlift
5 x 1 at 350
Deficit Sandbag + Triple Sled Push
4 x 3 at 170
Set at 2 mat, 3 mat, 2 mat, and 1 mat deficits.
Light week for sandbags, so I added the deficit to emphasize and challenge the start position
Grenade Handle Leg Raises
3 x 18
Broad box Jump 4 x 2
Crown the King
With some prodding from a strongman friend, I went to to 10" Bell. Went better than expected.
Circus DB
6 x 1 at 90
Medley Work
Couldn’t replicate the first medley because of the second sandbag. So I did 2 different medleys, and then a run with the lightest sandbag.
Zercher Yoke + Sandbag + Sandbag + Sandbag at 50ft
160 + 183 + 230 + 100
Zercher Yoke + Sandbag + Sandbag at 50ft
160 + 183 + 100 (100ft)
Sandbag Carry
230 x 45ft.
100 x 200ft.
Had to get it back to where it belonged. Picked it once, but couldn’t get it moving. Took a decent rest and then was able to carry it back to where it belonged.
DOH Deadlift
5 x 1 at 315
Started dealing with some light headedness at this point. Was running on a twinkie and alot of caffeine. Can’t eat a lot before event, squat, or deadlift training because of a 100% chance of vomit. I think I need a little more than a twinkie though.
Grenade Handle Pullups
3 x 11 at 179 BW
Calf Hops 1 Minute
Facepulls 3 x 20
Laterals 2 x 12
Crown the King
Even though I felt good about this session, for some reason anxiety is spiking really bad post workout.
Deadlift
3 x 1 at 425
Next week the plan is to hit 445-455 for a single, then some light back down sets.
Marrs Bar Squat
3 x 4 at 275
Farmer’s Hold
2 x 10 seconds at 216/hand
Farmer Shrugs
x 10 at 126/hand
Hanging leg Raises 4 x 22
Box Jumps 4 x 3
Calf Hops 1 Minute
Crown the King
Log Clean and Press
3 x 1 at 145
2 x 3 at 85
Circus DB
4 x 1 at 50
x 2 at 50
The Bar’s lighter circus DB reappeared today, looking freshly rewelded with a new handle. So got some reps in with that.
Farmer’s Hold
20 seconds at 176/hand
10 seconds at 176/hand
This is going to be a pain tolerance test for me. Fun. Grip certainly not a limiting factor.
Bent Knee Single Leg Balance
30 seconds pers side
Grenade handle Pullups
4 x 6 at 179 BW
Wall Walks
3 sets of pushing my comfort of being upside down.
With the weightloss, I feel like being able to handstand shouldn’t be an unreasonable thing to to be able to train for. If you only to say I did it. Same with muscle ups.
Deficit Decline Pushups
3 x 10
Crown the King
Buffalo Bar Pause Back Squats
2 x 1 at 285
Buffalo Bar Front Squats
2 x 6 at 145 + Micro Minis
Pause Deadlifts
4 x 1 at 370
Deadlifts
4 x 1 at 320
Sandbag load into [Sled Push]
200 + 130 + [175]
Hanging Leg Raises
3 x 22
