Bud Jeffries, old-style performing strongman since forever, has passed away.
I bought a bunch of his instructional stuff years ago. Sorry to see him go.
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New plan.
Still going to have a volume day and an intensity day, but going to an upper/lower split and training 4 days per week, 2 upper and 2 lower. Volume day will be capped at 8 reps, intensity at 5-6. RPE 8 mostly except for intensity RPE 9 with a backoff set.
Letās see what happens.
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2022-01-27
Upper Day - Volume
Strict Viking Press
140 3x8
Seal Row
165 3x8
1-Arm DB Press
60 3x8
Wide Grip Lat Pulldown
200,210,200x8
Dips
BW+25 3x8
Test Bench Press
worked up to an easy 225 single
Seated DB Cleans
35ās 3x8
Calf Press (on leg press)
400 x 12
490 x8,10, 8
400 x 20 stretch partials
Good workout. Didnāt thrash myself this time.
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I have never done a viking press . they do look coolā¦do you have an actual viking attachment or did you rig something? Just curious.
I use a landmine post in some 55lb plates on top of a stack of rubber mats and a viking press handle (Titan Fitness) on the other end of the barbell. It takes a little while to set up, but I really like the movement. Usually the post is on the floor, which makes the movement easier, but the higher you can raise it up the more the weight is on you.
2022-01-29
Lower Body Day (Volume)
Box Squat
255 2x8
255+monster mini X 8
Took the box height up a couple of inches. Still tweaky in the groin. Weight moved fast. May go up.
Couldnāt feel the bands at all. Band pegs set at holes 3 and 12 from the back
Lever Squat Machine
270 3x8
Seated Leg Curls
195 3x8
Couldnāt walk normally after these. A good sign.
Seated Leg Extensions (paused at top)
130 3x8
Seated Incline DB Curls
45ās 3x8
DB Hammer Curls
40ās 3x8
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2022-01-31
Upper Body (Intensity)
Axle Continental Clean and Press
145x3
165x2
185x1
200x1
180x3
Multigrip Bar Press
145 3x6 (PR wt@6)
Mag Close Grip Pulldown
250 3x6
Close Grip Bench Press
190 3x6
Pendlay Row
235 3x6
BPA
Monster mini x 20,20,15
Forgot to do triceps cable pushdowns. Oh well, that was enough work. I didnāt really strain on any of it, although it made me sweat.
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Good going on the PR.
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Iāve always considered lunges of any sort to be an ancillary exercise, done after a real one, like squatting. A finisher. But people actually do them as a main exercise? Saw it tonight. Any advantage?
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Perhaps if the individual has a lower back injury, correcting imbalances or perhaps an some may see it as a more athletic exercise.
I read once that the Bulgarian spilt squat came about because some of the athletes in the weight lifting team had reached theyre upper limits, several hundred pound squats was resulting in overtraining. Victims of theyre own strength. So to reduce CNS stress in such individuals, they would interchange regular squats with BSSs.
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2022-02-02
Lower Day, Intensity
Warmup
Forward and Reverse inclined resisted walks
2.5 minutes each
Got the old knees and arse greased up and ready.
Waitā¦thatā¦didnāt come out right.
SSB Squat, Paused 2-count
295x2, 325x1
355x1 (PR wt, paused)
325x3 (PR wt@3, paused)
SSB Squat
305 3x5
If I donāt go too wide, it doesnāt irritate my groin. So I did that.
Stiff Legged Deadlift, 5 count negative, soft touch
275 3x5
Really trying to focus on the hamstrings here. Try for six next time.
Barbell Curl
105 3x6
EZ Bar Reverse Curl
85 3x6
Standing calves (Pause top,bottom)
280 3x8
180 3x8
Cable side laterals
30/side 2x8
20/side x10
Cable rear laterals
20/side 3x10
Still not straining. I think Iām in the zone.
1 more middlinā-sized meal per day and in a month or so I should weigh as much as a man.
195 right now
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You change your thread title= I have to look up a word.
āGot the old knees and arse greased up and ready.
Waitā¦thatā¦didnāt come out right.ā
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Brian Shaw interviews Nick Best. Nick is 53 and still killing it at elite-level competitions
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