Strict Press Split Jerk Complex (5 strict presses, bring bar to top of head, stand on toes, and fall and catch in split jerk)
55x3
55x3
85x3
105x1 actually hard
135x1 managing this was difficult, lowerin weight technical prowess virtually nonexistant
105x1
105x1 widened grip a bit, helped tremendously. Man this is hard. Good set.
Overhead Rack Lockouts (bar inch above crown, 10lbs suspended by bands on each side)
105+Green x 6x6 had to rest pause some of these, INSANELY hard. intent on these is to go slow on eccentric while exploding up as fast as I can then sticking/holding the lockout briefly.
Front Squat
135x3,3,3
225x1,1
275x1
belt on
325x1
375x1
435x2 such an easy double, wow. Had 5 here if I went for it. PR not for double but for how easy it felt. (did 455x2 years ago with a big struggle)
Farmers figure eights (turn at every 40ish feet)
170/hand x 200’
170/hand x 210’
170/hand x 252’ tough but breathing was not a struggle, big work capacity increase to come.
I think I am competing Sept 12th at American Hero’s Strongman Competition My brother will be competing and some friends will be there also.
Awesome news on the comp.
You will murder that log. 240 press away should easily be in the double digits!
Very carry/ moving/ athletic focused show in general. How do you feel about the events?
Also as I discussed with Pwn not long ago: There are way too many freaking classes!! That flyer is a nightmare , haha.
Thanks guys. Super light contest. Looking forward to it though. I will be competing AGAINST my brother who has been competing since 2017. He’s put in massive work since starting lifting in 2015. Honored and proud to say he’s on his way to winning his first open category contest in the future. His IG Youtuber/Athlete (@godsbicep) • Instagram photos and videos give him a follow!!!
7/31/20 - bw 234 AM cardio. Sleep has been complete shit the last 2 days but things felt good today anyway.
Conventional Deads (from standard height, axle)
135x3,3
185x3,3
225x3
275x3
365x2
405x1
455x1
500x1 super super slow but my technique was the best it’s ever been.
500x0 bar did not move at all. Stapled.
ENTER SUMO DEADS RAwRR
500x8 all double over (no hook)
500x8 straps. easy as fuck. Can honestly do sets of 10 fresh.
405x20 gassed by 20 but the weight felt light by the end.
I’m gonna go ahead and say training deficit paused conventional deads did not do much for me except drill good technique in absence of actual exertion and muscle overload.
I have put 150lbs on my conventional by only training sumo, and I hate to say this, but I may have to just give up conventional and do what has worked. It was worth it training the way I have for the last 4 months, as it taught me the value of mindful lifting, but man after all that sumo work, my fucking body feels properly worked.
Can you elaborate on the rib being out? I think I’m saying it right. You complained a few times about it and I want to know how you would describe it. I had a thing happen walking out of the grocery store and I’m curious if it’s the same, and what you found helpfiul with it.
Feels like a weird discomfort/looseness under the shoulder blade when it’s feeling triggered. At the worst it pretty much feels like someone has a crow bar between your back ribs to the left of your spine trying to pry it out. Hurts to twist your trunk and flex the t spine (not so much extend).
When I initially dealt with it, the pain was incapacitating. Driving and sleeping was very difficult. Hopefully whatever you have isn’t as serious!
It’s a stabbing pain just below the shoulder blade. It’s better today, but I’m on day 3. Hurt to breathe, get up, roll over, just like a knife sticking me.
Sounds exactly like it. I’m currently unaffected by it and it seems to be healed (ing). I can pinpoint the moment it happened a few weeks ago when I reracked 315 on an overhead, turned my head to the right and kinda tossed the right side into the rack first. I think that’s what happened anyway. I just felt a clicking sensation in my back and I knew I fucked it.
Be careful. Deadlifts were the only lift unaffected by it. Squatting and pressing were very difficult. I recommend not doing any twisting or flexing of the trunk to any great degree. It seems to be a cause of overstimulated muscles and movement patterns under load on one side with some torque that causes it to dislocate. At least my PT inferred this. Heal smart man.
Thanks. It came out of nowhere. I don’t think I was even carrying anything, just walking and bam! Fun surprise. Just wondered how you dealt with it, cause I’m happy to not have it happen again. Thanks man.
Log Clean and Press Away (no belt)
110x3,3,3
160x3,3
210x10
220x10
230x10
All sets smoke show. Had more reps on the last set. Core wasn’t all there on a few of the reps, but mostly due to misfiring of my jerks.
Flat Bench (idk literally 4 years or more since I have done this. I feel like it is a great variation for OH assistance)
135x3,3
225x3
275x5
315x2 paused, felt light but my chest and shoulders are not strong in the bottom of a bench
Add SlingShot
275x10
275x9 pussied out here, had another
275x5-6 decent
Not gonna like, RC is feelin it on the left side. I’m so fortunate I snagged me a slingshot when they were hype. Not gonna lie, they are a great training tool. I regret not having used it over the years as much as I did when I first got it. I believe I owe the SS much of my success in benching 400lbs without injury.
Close Grip High Incline Paused Spoto Press (literally what)
135x10
185x4
205x4
215x4 grinder last rep
200x4 grinder last rep
Split Jerk Drills
85x3-5x5-6 total sets
Interesting how a more narrow stance really lends itself to a better split jerk. Starting wide on first dip seems to make the execution awkward.
8/4/20 - bw 233 Plan today was a heavy double on Front squat. Got that done and much more.
Front Squat
135x3,3,3
225x3,1
275x1
325x1
385x1
435x1 blacking out before and after rep, idk why. Apparently it was fast.
460x2 smoked these for prescribed double. Had 1 more rep if i fought for it.
500x1!!! PR. My brother kept telling me I had it even though I was pretty unsure due to hardly having been conscious during any warm ups.
Had to really fight my vision wanting to fade. The worst part is actually my legs going numb. I guess it was just nerves/anxiety. Last week I had none. Idk.
Either way, 500 wasn’t that bad. It felt solid the entire way. I will hit this much cleaner in the future.
Farmers (turn at 130 feet)
170/hand x 260’
210/hand x 390’ jesus fucking christ this was awful. I am not looking forward to 240 for max distance
210/hand x 200’
8/7/20 - bw 234 destroyed my neck sleeping. Took 1500mg of Ibuprofen and banged out this nasty son of a bitch.
Deads from 2 1/4 in block
135x3,3
225x3.3
315x3,3
405x3
495x3 tension non existent
495x3 better, core is just lost today.
495x3
First time pulling 500lbs for reps in a year and some change. Really appreciate a strong CNS around these times (implying mine is currently shit from pulling tiny weights for 4 months).
Sandbag Carry to Tire Drag (row, not drag with legs)
200x70’, 250x70’ blew me up BAD. Heat is ridiculous.
200x70’, 350x50’ easier
200x70’, 350x50’ spent
Bent Over Row
135x8
225x6
275x6
275x6 lost core tightness and dumped it. 365 for reps is my best, lets get to 405
225x8
135x10-15
At this point I’m having a hard time standing. Completely depleted but angry.
GMs
135x8
135x8
135x8
135x6-8 almost folded me. Man my core is weak. I think hitting hamstrings so hard with isolation has been nice but my core has gone completely neglected in hinge movements. Must get this movement strong again.
Pull up
bw x 8
+50lbs x o6
+50lbs x 4 pitiful
bw x 8
Calf Raise
40lbs x 8
40lbs x 8
40lbs x 8
I have several movements I do that keep me healthy and get me strong. GM’s, bent over rows and pull ups (weighted usually). I need to train these again.
Overall rough day. The heat and poor recovery has left me broken down. I need to rest this weekend.
