Divine General
Deadlift
x 2 at 390
Romanian Deadlift
2 x 8 at 315
High Bar Squat
2 x 6 at 255
Tempo Front Squat
2 x 2 at 145
Assisted GHR (SS) Sandbag Carry
4 x 16 at 45 Offset (SS) 4 x 100ft and 230
Reverse Hyper
3 x 11
Heavy Deadhangs
2 x 30 seconds at 179
KB Swings x 100 at 35
Divine General
Sandbag Throw (SS) Bounding to Sprint
3 x 2 at 30 (SS) 3 x 150ft
x 5 at 30
Lever DL
x 3 at 360
x 15 at 220 + Red Band
Carry Medley
Yoke to Farmer to Sandbag
2 x 380 to 156/hand to 170 for 50ft
Extra pick on yoke
Sled Drag with Harness
30 Minutes with 75lbs
Ab Pushout
3 x 22 at 63
Deadhang
1 Minute at 180 BW + 9lbs
Divine General
CDB Isometric (SS) CBD Style Throw
2 x 12 seconds/side (SS) 2 x 2 at 10
Facepulls (SS) DB Laterals
4 sets
High Incline DB Press
x 12 at 45/side
2 x 16 at 30/side
Javelin Press
2 x 16/side at 20
Twisting Lat Pulldown
3 sets
10 Minutes of Arm Work
Band Tricep Pushdowns and lying cable curls
Trapbar Shrugs
2 x 30 at 110
Squat Isometrics w/ extra heel
20 seconds at 110lbs
1 Minute at 60lbs
Divine General
Deadlift
2 x 2 at 365
Wide Grip deadlift
2 x 4 at 315
Back Squat
x 3 at 305
2 x 10 at 195
Assisted GHR (SS) Sand Bag Carry
4 sets (SS) 4 x 100ft at 200
Reverse Hyper
3 x 12
Deadhang
1 Minute at 180 BW
KB Swing
3 x 40 at 45
Divine General
Sandbag Throw (SS) Bounding to Sprint
4 x 1 at 40 (SS) 4 x 150ft
Lever Block DL
2 x 1 at 380 at 360
2 x 2 at 290
x 5 at 200
Carry Medley
Yoke to Farmer to Sandbag
2 x 270 to 136/hand to 130 for 50ft
Sled Drag with Harness
30 Minutes with 130lbs
Ab Pushout w/ sandbag
3 x 20 at 130
Deadhang
1 Minute at 181 BW + 15lbs
CBD Style Throw
3 x 2 at 10
Facepulls (SS) DB Laterals
4 sets
High Incline DB Press
3 x 12 at 40/side
Javelin Press
2 x 10/side at 20
Twisting Lat Pulldown
3 sets
10 Minutes of Arm Work
Band Tricep Pushdowns and axle curls
Trapbar Shrugs
2 x 30 at 150
Squat Isometrics w/ extra heel
20 seconds at 145lbs
30 seconds at 105lbs
** stiff leg Deadlift**
2 x 2 at 365
sumo deadlift
x 2 at 405
Back Squat
x 1 at 315
x 8 at 235
x 20 at 145
Assisted GHR (SS) Sand Bag Carry
4 sets (SS) x 200ft at 200
Reverse Hyper
3 x 18
Deadhang
1 Minute at 183 + 25
KB Swing
x34, 33, 33 at 82.5
Divine General
Facepulls (SS) DB Laterals
5 sets
** Incline Bench Press**
2 x 4 at 135
x 4 at 135 (Slingshot)
Adductor Machine (SS) Leg Extension
3 Sets
Chest Supported Row
3 x 21 at 90/side
Preacher Curl (SS) Finger Curls
4 sets
OH tricep Ext
4 sets
Front Raises
x20
Short recap of DSM Strongest II
Stayed as a lightweight for this one. Weighed in at 180. Things I thought I would do good at; Deadlift and Bus Pull. Things that I thought I could do at least ok at; Carry Medley and Bag Throw. Things I needed to mitigate damage on was BTN Press.
Took the strike on my ego and went before everyone else including the 3 women competitors to make sure I got on the board. Opened at the minimum of 95, got that and 105. Went to 135 to have 1 plate knocked off and alleviate ego bruising. Missed at lockout.
5th of 5. 1 Point
Car Deadlift next, as expected it was a rep fest but not for me. I trained a lot of rep work for this expecting that I was strong enough for it to be rep fest for me too. but it was not Disappointment I got 3 reps, but 1 dude zero’d. The other 3 all got 20+ reps
4th of 5. 2 Points.
Big Cow themed bus pull, that had beer on tap out the side of it. I only got it 15ft, good enough for last. The guy that zero’d deadlift smoked this.
5th of 5. 1 Point
Sandbag Toss. Zero. I didn’t train this very hard and it showed. I should have could have but didn’t. Can only blame myself for this one.
5th of 5. 0 points
Carry Medley; 550 Yoke, 215/hand Farmers, 200 sandbag. I was fairly confident in ability to do the sandbag and farmers, just had to get past the yoke; and I could barely scratch it. I picked it up and I could barely stumble forward. With unlimited drops I decided I was going to grit out as many picks as my body would tolerate, and try to keep inching it forward. That was a lot of picks but didn’t make it very far.
5th of 5. 1 Point
5 total points, last… again.
Time to focus on the growing part of this long term plan finally. Slab on some muscle and work towards the goal of filling out as a middleweight.
Good you survived the yoke dude: that’s exactly how I blew out my ACL. Happy to hear the work on the deads as well. Still have any intent to compete during this building phase? I’ll be in Iowa on 13 Jul in Sioux City.
I was worried my lower back would be super thrashed after that, but surprisingly only my left shoulder ended up banged up from the comp.
am looking at this one, not sanctioned and one of my friends is running it.
In The Time Chamber
Restarted creatine supplementation.
Squat
195 at 1 x 10
215 at 3 x 8
235 x 6
Leg Ext (SS) Leg Curl
55 at 1 x 12 (SS) 90 at 1 x 12
55 at 1 x 10 (SS) 90 at 1 x 10
65 at 1 x 10 (SS) 105 at 1 x 8
Calf Raise
1 x 10 at 95
1 x 9 at 100
1 x 8 at 105
Cable Crunch
35 at 1 x 10
57.5 at 1 x 8
62.5 at 1 x 8
67.5 at 1 x 8
75 at 1 x 5
In The Time Chamber
Some internal and external rotation warmup exercises.
Seated Strict Press
65 at 1 x 10
75 at 1 x 8
75 at 1 x 9
95 at 2 x 6
DB Chest Press
55 at 3 x 8
60 at 1 x 6
Lateral Raises
15 at 1 x 12
17.5 at 1 x 12
20 at 1 x 10
22.5 at 2 x 10
Skull Crushers
35 at 1 x 10
85 at 1 x 10
65 at 2 x 8
In The Time Chamber
Deadlift (Powerbar)
x 8 at 285
x 8 at 290
x 6 at 315
x 5 at 325
DB Row
x 10 at 70/side
x 8 at 80/side
x 8 at 105/side
x 6 at 120/side
Pinched my right middle finger putting away the 120 dumbbell.
Pause Seal Row
x 8 at 105
x 8 at 135
x 5 at 165
DB Preacher Curl
x 12 at 20
2 x10 at 25
x 10 at 27.5
Single Arm Cable Curl
x 12 at 10
x 10 at 15
2 x 10 at 20
Hanging Leg Raise
x 10, x 9, x 8, x 8
In The Time Chamber
Barbell Bench Press
x 12 at 135
2 x 10 at 155
x 8 at 160
x 6at 175
CG Bench Press
2 x 10 at 115
x 8 at 125
x 6 at 175
DB Fly
x 10 at 20
2 x 10 at 22.5
x 8 at 25
Rolling DB Ext
3 x 8 at 30/side
In Time Chamber
Lots going on. Things changing in my personal life.
Pullups
3 x 7 at 187 BW
Cable Rows
x 12 at 140
x 9 at 160
x 8 at 180
x 20 at 100
Hammer Curls [SS] Flexor Curls
3 x 20 [SS] 3 x 10
Facepulls [SS] Shrugs
3 x 13 [SS] 3 x 20
Calf Raises
3 x 20 at 90
45 count hold in the stretch on the last rep of the last set.
[UNBRØKEN]
Been dealing with issues with lowerback/hip issues for a while now, and my left shoulder is giving me hell now. Currently just training 2-3 times a week while I work through difficult life stuff, deal with injuries, and fix some stuff I have been putting off. The least of which is the tooth that I broke in Missouri, finally got that thing pulled out yesterday. Right now training looks like this:
Day 1: Leg Mass Building
Leg Ext (SS) Leg Curl
Leg Press or Machine Squat
Calves
Abs
Back Ext
Day 2: Back Mass Building
Pullups
Cable Rows
Curl Superset
Facepull (SS) Shrugs
Calves
Back Ext
Day 3: Press Mass Building
Bench Press
Laterals
Tricep Pushdowns
Chest Flys
Calves
Back Ext
Hoping in a couple weeks, or a month I will be start pushing again but just need to do this for right now to give myself some grace while still getting some training in.
Recently diagnosed with mild sleep apnea. Got my Cpap machine yesterday, holy cow, first great night of sleep in a long ass time.
So good to hear you’ve got a way forward there dude! It really means a lot to have your health squared away.
Between removing the broken tooth, this, and a bunch of pain clearing up; I feel great right now.