1/12/20- Full Body
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Movement Prep- x5 Rounds
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Hamstring Curls- x2x50 (Rest Pause)
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Deadlifts-
135lbs/62kg x5
225lbs/102kg x2x2
245lbs/111kg x15x2 SS W/Quadruped Walk-outs x15x2 W/45sec Rest
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SSB Squats- (Beltless, 1.5 Reps)
Bar x2x10
155lbs/70kg x10x5
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Deficit Pendlay Rows-
Bar x2x10
135lbs/62kg x10x5
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NG DB Bench- 45lbs 5x20
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Strict Press-
Bar x2x10
75lbs/34kg x10x5
Incredible day back, made sure everything was slightly under my current baseline of strength so I’m getting back into the groove of things. Lots of volume to grease the groove for training, still got me pumped as shit and sore as hell today. I have a good feeling about my next few competitions.
2 Likes
1/15/20- Full Body
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Movement Prep- x5 Rounds
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Leg Curls- x3x30 (Rest Pause 30’s)
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Deadlifts-
135lbs/62kg x2x2
225lbs/102kg x2x2
245lbs/111kg x15x2 SS W/Quadruped Walk-outs x2
(45sec Rest) The 15th set moved faster than the first set last week. I like that.
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1.5 SSB Squats-
Bar x2x10
155lbs/70kg x3
175lbs/79kg x8x5 (With strict 1min rest these are really testing me at such a light weight)
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Strict Press-
Bar x2x10
65lbs/29kg x3
85lbs/38kg x8x5 (Also with strict 1min rest, great pump)
Coach wanted me to drop some volume and cut out some exercises getting back into things. Loving how quick I feel like I’m getting back to normal. 3 more weeks of this and I’ll be allowed to throw more weight on the deadlift and I’m stoked.
2 Likes
1/19/20-
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Movement Prep- x5 Rounds
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Leg Curls- x3x30 (Rest Pause)
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Deadlifts-
135lbs/62kg x2x2
225lbs/102kg x2x2
245lbs/111kg x2x2
265lbs/120kg x12x2 SS W/Quadruped Walkouts- x12x2
Trend with deadlifts is continuing, last set at 265 was faster than my first set of 255 last week… Next few weeks I’m gonna make 3 plates move like an empty bar for speed reps. Technique is getting really dialed in too with these speed sets. This will be the year 500 goes up.
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1.5 SSB Squats-
Bar x10
155lbs/70kg x5
175lbs/79kg x6x6 (God these are the Devil)
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Strict Press-
Bar x10
65lbs/29kg x5
85lbs/38kg x5
95lbs/43kg x6x6 (Pressing is coming back quite fast too, liking the trend in training right now)
The only aspect of training now that feels off is my ability to manipulate my emotional state. Usually I can flip the switch in an instant but now it takes a few flicks of the switch before I get to where I want to be. 500 will get lifted from the floor this year, 300 will go overhead this year, and I want 300 a hand farmer this year for 50ft. Let’s get it boys.
2 Likes
Great work in here! Do you find that getting some blood flowing with the leg curls helps with your deads?
1 Like
It’s mainly as a means to pre-fatigue my deadlifts seeing as I take the sets to failure. It makes lighter weights harder to accelerate so once I get done with this block of pre-fatigued deadlifts it’ll have a greater effect when my hamstrings aren’t fried beforehand.
There is a lot of research that shows a light hamstrings pump before squats and such make it easier on the knees and help prime.
1 Like
Welp, time to move gyms. While I’ve simply fallen in love with the no A/C hardcore dirty ass gym that I’ve been at, they’ve sold almost all their strongman kit. The deal breaker was the selling of the 12" log I’d been using, the big yellow bastard is gone now. It feels like I’m going through a breakup as dramatic as that sounds, there was a whole family at that gym that I loved so I’m a bit torn:/
3 Likes
1/29/20-
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Movement Prep- x5 Rounds
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Hamstring Curls- x4x25 (Pump was insane)
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Deadlifts-
135lbs/62kg x2x2
225lbs/102kg x2x2
265/120kg x2
295lbs x2
315lbs x8x2 SS W/Quadruped Walkouts x8x2
(These moves fast, but next session they’ll have to go faster)
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SSB Squats-
Bar x10
155lbs/70kg x8
205lbs/93kg x8
245lbs/111kg x5
265lbs/120kg x2x4
285lbs/129kg x2x4
305lbs/138kg x4 (PR)
245lbs/111kg x9
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Strict Press-
Bar x10
85lbs/38kg x5
105lbs/47kg x6x5
Wasn’t really expecting a PR this session. I decided to go with it though seeing as my next 8 weeks of training is going to be strict competition prep.
4 Likes
2/4/20- 20min workout
Been taking my lunch breaks at school to lift on campus.
Fuck this moved fast. I need to remember to bring my belt next time.
2 Likes
@liftangryordie500 thanks bro, I appreciate it.
2/18/20- Substrate Day
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Leg Circuit x4 Rounds-
Prone Hamstring Curls x20
Adductor Machine x20
DL Stance Leg Press x20
(Rest 45sec, Accumulating 80 reps of leg stuff in 7-8min really hurts)
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Back Circuit- x6 Rounds
Rear Delt Flyes x15
Assisted Pull-ups x15 (Because no lat pulldown)
Trap Bar Pendlay Rows x15
(Rest 45sec, 90 reps of back isn’t much easier than 80 reps of legs)
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Chest/Shoulder Circuit- x5 Rounds
DB Chest Flyes x20
1.5 Rep DB Bench x20
DB Lateral Raises x20
(Rest 45sec, 100 reps of chest and shoulders was just uncomfortable lmao)
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5 min of alternating bicep/tricep movements for 30sec each
Had me out of breath, pumped beyond belief, and sweating buckets in around 23min.
2 Likes
2/19/20- Thrasher Session
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Movement Prep x4 Rounds
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Broad Jumps- x5min (Just kept my heart rate up and made each jump feel good)
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Yoke Zercher Carry-
Empty Yoke- x100ft
230lbs/104kg x100ft
280lbs/127kg x2x150ft
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Log Clean & Press-
Empty Log x4
140lbs/63kg x4
160lbs/73kg x4
170lbs/77kg x5x4
(This was done on a 13.5” Log, that was rough)
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Deficit Deadlifts- 2” Deficit
135lbs/62kg x5
225lbs/102kg x5
255lbs/115kg x8
275lbs/125kg x8
315lbs/142kg x14, x12
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Keg over bar- 170lbs/77kg x3x5
I am fucking wrecked🤮
3 Likes
2/20/20- Substrate Day
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Back Circuit- x4 Rounds
RDF’s x15
SA Pulldowns x15
Trap Bar Pendlay Rows x15
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Chest & Shoulder Circuit- x4 Rounds
DB Chest Flyes x20
1.5 DB Bench x20
Lateral Raises x20
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Leg Circuit- x3 Rounds
Hamstring Curls x20
Adductor Machine x20
DL Stance Paused Leg Press x20
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Arm Stuff- x5min
Coach had me cut down the volume for these sessions and up them to 5 times a week instead, so so much frequency…
2 Likes
2/22/20- Thrasher Session
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Movement Prep- x6 Rounds
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Broad Jumps- x5min
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Yoke Zercher Carry-
Empty Yoke- x100ft
240lbs/108kg x100ft
290lbs/131kg x2x150ft
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Swiss Bar Jerks out of Rack-
Bar x2x2
145lbs/65kg x2x4
175lbs/79kg x5x4
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Car Deadlift-
Empty Frame x15
600lbs/272kg on the platform x10
600lbs/272kg on the platform + 100lbs/45kg on the handles x15
600lbs/272kg on the platform + 200lbs/90kg on the handles x13
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Sandbag Over Bar- 170# x3x5
2 Likes
2/26/20- Thrasher Session
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Movement Prep x6 Rounds
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Broad Jumps- x6min
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Yoke Zercher Carry-
Empty Yoke- x100ft
240lbs/108kg x100ft
290lbs/131kg x100ft
340lbs/154kg x3x100ft
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Swiss Bar Press-
Bar x5
145lbs/65kg x5
165lbs/74kg x4
180lbs/81kg x3
190lbs/86kg x6x3
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Deficit Deadlifts-
135lbs/62kg x5
225lbs/102kg x5
255lbs/115kg x8
285lbs/129kg x8
315lbs/142kg x3x10
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Sandbag Over Bar- #170 Sandbag x4x4
2 Likes
3/4/20- THRASHER session
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Movement Prep- x4 Rounds
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Double Broad Jump MB Throws- x8x1
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Yoke Zercher Carry-
Empty Yoke- x2x100ft
280lbs/127kg x50ft
330lbs/149kg x50ft
380lbs/170kg x50ft (PR)
400lbs/181kg x50ft (PR)
430lbs/195kg x50ft (PR)
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Log Clean & Press-
160lbs/72kg x4
170lbs/77kg x4
180lbs/81kg x4
190lbs/86kg x4
200lbs/90kg x4
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Deficit Deadlifts-
135lbs/62kg x8
225lbs/102kg x8
315lbs/143kg x1
345lbs/156kg x1
365lbs/165kg x4x4
385lbs/174kg x4 (PR)
This session was hard but with focus and intent I managed to make this all look like a fucking smoke show.
5 Likes
3/11/20- Event Day
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Movement Prep- x4 Rounds
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Double Broad Jump MB Throws- x9x1
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Yoke Zercher Carry-
Empty Yoke x100ft
330lbs/149kg x100ft
400lbs/181kg x100ft
430lbs/195kg x3x100ft (PR)
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Log Clean & Jerk-
Empty Log- x2x2
180lbs/81kg x2
190lbs/86kg x2
200lbs/90kg x4x4
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Deadlifts-
135lbs/63kg x5
225lbs/102kg x5
315lbs/143kg x3
335lbs/152kg x3
365lbs/165kg x6x2
405lbs/183kg x7 (PR)
Feel indestructible rn, every task that coach throws at me I smash no matter how ridiculous it looks. I went from a my 50ft top set zercher carry last week to using it for 3x100ft… set a 2 rep PR on deadlfits after all was said and done to.
3 Likes
