05/15/17: Squat
High Bar Squat:
-45 x 5
-135 x 5
-225 x 5
-315 x 5
-365 x 1
-405 x 1 fastest 405 I’ve ever done.
-455 x 3 could have done 4 or 5 if I really wanted to. Lost focus cause my 2nd rep was a little sketchy.
-I was going to do 1 or 2 more sets of 3 with this weight but to be completely honest I got lazy and just stripped the bar lol.
Stiff Leg Deads (standing on 100lb plate):
-135 x 5
-225 x 5
-315 x 8
-315 x 7
FINALLY these are starting to feel good. Not sure what changed, but I’ll take it.
Split Squat:
-135 x 10 with right leg, switched to other leg, did a couple shitty reps and nearly fell on my ass. Tried a couple more reps and kept hitting the plates on the sides of the cage so I scrapped it lol
Glute Ham Raises:
-4 sets of 10-12
Ab Wheel
-3 sets of 10 I think
05/16/17: Military Press
Neutral Grip Chins / Military Standing Press (super set):
-BW x 5 / 45 x 5
-BW x 5 / 95 x 5
-BW x 5 / 135 x 5
-25 x 5 / 165 x 5
-45 x 5 / 185 x 5
-45 x 5 / 185 x 5
-45 x 5 / 185 x 5
Chest Supported Row / Paused Close Grip Bench (Super set):
-70 x 10 / 135 x 10
-115 x 8 / 185 x 5
-160 x 8 / 235 x 8
-160 x 8 / 235 x 8
-160 x 8 / 235 x 8
Lateral Raises
Rear Delt Flyes
Face Pull
Tricep Underhand Extensions
ALSO, tried something new.
135lb overhead walks for 3 sets. First set was from one end of the back lot of the gym to the other, and 2nd/3rd sets were there and back both times. Fuckin hard especially the last set. I’d estimate the distance but probably be way off. Long enough for the 3rd set to pretty much be a failure set lol
1 Like
I guess I will bring this back to life. I ended up not doing the meet I had scheduled for the june 10/11 weekend. I wasn’t ready and I couldn’t get by bench back in gear in time. However, I plan on doing a strongman comp in August, and have been put in contact with a group of guys to train events with. One of them has all the equipment at his house, so I’ll be going there when I can to train. My thoracic/cervical spine posture is still a bit fucked so I’m trying to correct that while building my pressing strength back up. I will be doing some conditioning work as well as I need to be in good shape for a physical test for work. It will all fit together nicely as strongman has an obvious conditioning component. However I’m still trying to work out how I am going to set up my training to build strength and size, improve conditioning, and practice strongman events also.
Anyway, today:
06/26/17: Chest/Shoulders/Triceps
Incline Bench Press:
-45 x 10
-95 x 10
-135 x 10
-185 x 10
-225 x 5
-250 x 9
-250 x 8
-225 x 11
-185 x 10? 6 second eccentrics and pauses
Chest Press Machine:
-about 6 sets with long eccentrics and controlled reps
Incline DB Flyes:
-6 sets with 20lbs, making sure I get a good stretch without my shoulders coming out of their sockets. Tricky that is. Also super setted with rear delt flyes
Cable Flyes
-enough
Rope Extension
Overhead Tricep Extension
Felt good, incline numbers were better than last session and I’m also 4lbs lighter. It was nice because before I had gained weight and lost 40lbs on my bench. Sucked. Anyway as long as I stay disciplined with my stretching and thoracic extension exercises and build the pressing back up slowly I should end up way stronger than I’ve ever been.
1 Like
06/27/17: Lower
High Bar Narrow Squat
-45 x 10
-135 x 10
-225
-275
-315
-365 x 12 PR PR PR PR
was fuckin smoked after that. Was aiming for 10 but surpassed it. I had no energy left after so I left it at 1 working set. What the fuck do you do after that anyway? Go heavier and do way less than you could if you were fresh, or go lighter and match the reps if you’re lucky lol.
Stiff Leg Deads (standing on 45lb plate):
-135 x 10
-225 x 10
-275 x 8
-275 x 5 if I’m lucky
-225 x fuck knows. 10 for all I care.
-focused on shoulders back and tucking my chin in every rep. Stretched my mid back and my rear neck muscles pretty good, which is what I need right now.
Hanging leg raises (knees to chest):
-3 sets 10-20 reps.
-These are great for loosening up the erectors and the muscles around the scapula also. Driving your knees up hard
Decline crunches
-did a couple half ass sets, played with different heights and kinda gave up
Planks (with a forced posterior pelvic tilt)
-I’ll be completely honest I did 1 sec of 20 seconds and gave up. My core strength/work capacity is not up to par.
The gym I’m training at does not have an ab roller, and the one I own is at my friend’s house. I’m in a bit of an awkward situation with that friend currently so I won’t be gettin it back for a while most likely. May just buy another one lol
Isolations x iso lation
Going to shoot for 405x10 and 455x4-6 on the squat
2 Likes
Ab roll-out with a barbell and a couple half plates…
bought another one lol. I would have done that but the number of barbells in the gym i ws training in is too low to justify doing something like that.
07/01/17: Deadlift Day
Front Squat:
-315 x 10 PR by 2 reps, happy. This older guy at my gym, old school bodybuilder, was screamin at me when I was doing this set “cmon motherfucker dont fuckin quit” haha
Deadlfit
-495 x 5, technique felt off, I was all over the place
GHR
Pull Up
Machine Low Row
Vbar Cable Row
Ab Roll
Farmers holds with 48kg kettlebells, thick ass handles and smooth too, great for grip training.
The year is half gone, not even close to where I want to be…
3 Likes
Yesterday I did 210 for 3 sets of 5 on standing axle press, not a full on push press but using my legs a bit. Did a fuck ton of back shit including 405x10 shit yates rows. Cheating etc but haven’t done that in a while nonetheless. Rowing strength needs to be increased by A LOT overall
07/04/17: Strongman event training
Log Press (ALL STRICT!!!)
-warmed up with a barbell as the log itself is 160lbs
-160 x
-190 x 3 very easy
-210 x 3 maybe? I forget
-230 x 1 strict finally after trying like 8 times cause I kept nearly passing out.
If I hadn’t overhead pressed the day before I could have done like 250 strict
Tire Flip:
-somewhere between 850-900 10 times in 75 seconds. Could have flipped it more times but the time limit was 75 seconds
Farmers Walk:
-160 each hand x 30 feet, turn, 30 feet
-210 in each hand x 30 feet, turn, 30 feet
^ turning is a mother fucker. not used to it. I could have done way more and my grip was not an issue AT ALL. I just need to get better at walkin with weights, I’m fuckin horrible at yoke.
Atlas Stone over 48 inch bar:
-215 x 2 warm up light. Fuckin shit was pissin me off though cause I was doing it with no tacky and on both reps I picked it, lost it, picked it again, then easily threw it over the bar. I think I was grabbing the stone too far forward but I was like fuck I should have no problem grabbin this, it’s light lol
-260 x 2 tacky on
-350 x 1
-350 x 1
VERY happy about doing this. I would like to think I could have done it for reps If I was fresh but who knows really.
3 Likes
07/05/17: Legs
Not a good idea the day after doin the strongman events, plus I got like 2 hours of sleep.
High Bar Narrow Squat
-up to 405x5, felt garbage
Stiff Leg Dead (deficit)
-225 for few sets of 10
ab rolls
basically it
2 Likes
Did some chest shoulders and triceps the other day, but it was nothing to write home about.
07/09/17: Deadlift Day
Front Squat
-45 x 10
-135 x 5
-185 x 5
-225 x 2
-275 x 2
-315 x 1
these really felt off so I decided to leave it at that and basically use it as a deadlift warmup
Deadlift (strapped double overhand):
-135 x 10
-225 x 5
-315 x 5
-405 x 2
-495 x 6
Stiff Legged Dead (standing on 3.5 inch platform):
-135 x 10
-225 x 10
-315 x 8-10
-315 x 6-8
-didnt’ really count the reps lol
Barbell Rows (not yates like last time, way more bent over):
-135 x 10 pendaly style
-225 x 10
-315 x 8-10
-315 x 8-10
-didn’t count again
PullUps:
-4 sets of around 10, held the stretch at the end
AB roll
-4 sets
Getting used to deadlifting with straps again. Believe it or not I’m actually better at deadlifting strapless with an over under grip then double overhand strapped up. I think the mixed grip puts me in a stronger position through my back and posterior chain, I feel way more explosive. I think if I practice strapped it will end up overtaking my raw strength, however. I expect to go up 10lbs and at least 1 rep every week.
2 Likes
08/01/17: Legs
Paused Squats:
-45
-135
-225
-275
-315 x 7
-315 x 5
really bad
Leg Presses (nice machine):
-1 plate x 20
-2 plates x 20
-3 plates x 20
-4 plates x 20
-5 plates x 20
Romanian Deadlifts:
-135 for 4 sets of 12 hardly any rest
Quad Extension and
Standing Ham String Curl
Tri set between Ab rollers, reverse hypers with BW, and standing calf raises with 100lbs, about 4 sets of each
did some rear delt flyes, neck curls, and rotator cuff work, very light though