Happy New year!!! Fellow powerlifter, just wondering if you do strongman only or if you do full power meets as well (bench, squat, dead)? If you do what sanction (APF, AAPF, IPF, WPC, AWPC...)? Ever gone to Worlds or the Arnold? Nice training log...
Strength training in the Heartland!
- Thread starter Stull34
- Start date
hey big Dawg,
I compete in full PL comps also, mainly raw/unequipped belt, wrap only. I usually lift in NASA being that they are the only sanction that puts on comps around here. Im jsut a lowly am lifter, but enjoy competing. Will be putting suits and bench shirt on for a comp in August I thinking if training keeps progressing.
ST
First workout of the year.
bench-volume work-feet in air
bar, 95, 135, 185, 225, 275, 315x8
Incline Db Press
45, 65, 85x8, 105x10
Flat DB flyes
45x12, 55x16
Cable French Press/DB Preachers
1/2 stackx12, 35x12, 2/3 stackx12/35x12, stackx12/35x12
Tri pressdowns/rope Curls
stackx12/ 1/2 stackx12, stackx12/ 2/3 stackx12x2 sets
ST
I compete in full PL comps also, mainly raw/unequipped belt, wrap only. I usually lift in NASA being that they are the only sanction that puts on comps around here. Im jsut a lowly am lifter, but enjoy competing. Will be putting suits and bench shirt on for a comp in August I thinking if training keeps progressing.
ST
First workout of the year.
bench-volume work-feet in air
bar, 95, 135, 185, 225, 275, 315x8
Incline Db Press
45, 65, 85x8, 105x10
Flat DB flyes
45x12, 55x16
Cable French Press/DB Preachers
1/2 stackx12, 35x12, 2/3 stackx12/35x12, stackx12/35x12
Tri pressdowns/rope Curls
stackx12/ 1/2 stackx12, stackx12/ 2/3 stackx12x2 sets
ST
Nice!!! Its a great sport, I have been competing for 2 yrs. now, and I lift in APF and WPC. I won Nationals last year and got my spot for Worlds in Idaho but tore my shoulder. I am slowly getting back into it after my surgery(as you can tell by my training journal I started). I have been raw but just got all my equipment from Titan so I am making the jump to equiped this year.. Good luck and I will be following your journal..
Good luck to you also, Ill def keep checking out your training as well.
strongman Jan 2nd, wasnt planning on trainng, but said screw it, lol.
Axle Clean and press
160x1, 210x1, 250x1, 280x1,
Yoke
465, 555, 645x40 ft
Axle holds-double overhands 10 counts 120, 210, 300
Stones
310, 370 to 48", 405xmiss, 310x1
Fun workout!!
strongman Jan 2nd, wasnt planning on trainng, but said screw it, lol.
Axle Clean and press
160x1, 210x1, 250x1, 280x1,
Yoke
465, 555, 645x40 ft
Axle holds-double overhands 10 counts 120, 210, 300
Stones
310, 370 to 48", 405xmiss, 310x1
Fun workout!!
1/3/11
Bench
warmups bar, 135, 225, 275, 315, 355, work sets 385x1,x1,x1, x1, 370x2
Close Grip Axle bench
warmups 170, 260 work sets 335x3x3 sets
Flat DB Bench
120x14
Low Incline Flyes
35, 45x8, 55x15
Strict EZ bar curls
85, 105, 125, 145, 165x5
Cable French Press
2/3 stackx12, stackx12, stackx16
Pressdowns
stackx24
Conc Curls
35x8, 45x8, 45x8, 45x8
ST
Bench
warmups bar, 135, 225, 275, 315, 355, work sets 385x1,x1,x1, x1, 370x2
Close Grip Axle bench
warmups 170, 260 work sets 335x3x3 sets
Flat DB Bench
120x14
Low Incline Flyes
35, 45x8, 55x15
Strict EZ bar curls
85, 105, 125, 145, 165x5
Cable French Press
2/3 stackx12, stackx12, stackx16
Pressdowns
stackx24
Conc Curls
35x8, 45x8, 45x8, 45x8
ST
1/4/11
Deadlift-Floor
225, 313, 401, 489x2, work sets 529x2, 2, 2-all went easy
Squats
warmups bar, 154, 242, 330, 418, work sets 518x2,x2, x5-really happy with last set, undershot my weight by a good bit, nice feeling.
Snatch Grip Block Pulls-bar height 17"
225, 275, 325, 375x3
Overall a good workout.
ST
Deadlift-Floor
225, 313, 401, 489x2, work sets 529x2, 2, 2-all went easy
Squats
warmups bar, 154, 242, 330, 418, work sets 518x2,x2, x5-really happy with last set, undershot my weight by a good bit, nice feeling.
Snatch Grip Block Pulls-bar height 17"
225, 275, 325, 375x3
Overall a good workout.
ST
1/7/11
Push Press-axle
85x5, 135x1, 175x1, 230x1, 250x1, 270x1, 290x1, was supposed to go 310 but shoulder was bugging me a bit, and had a rough day, 275x3 push press, 250x2 strict military press
Incline Close grip
175x5 warmup, worksets 230, 250, 270, 290x3, skipped last set at 310 to save shoulder a bit
Lat pulls
stackx5,5,5, stackx13
Low Incline Chest Supported DB rows
45, 65, 85, 105x5, 55x15
Seated 1 Arm DB Press
45x20 each arm
DB shrugs
120x20x3 sets.
Ended up getting caught up in work today, so missed a couple of meals, and wasnt hydrated as well as usaul, and then had a break issue with my car, so had to do a break job before I got to head to the gym, ok enough excuses, lol, will hit it better next time.
ST
Push Press-axle
85x5, 135x1, 175x1, 230x1, 250x1, 270x1, 290x1, was supposed to go 310 but shoulder was bugging me a bit, and had a rough day, 275x3 push press, 250x2 strict military press
Incline Close grip
175x5 warmup, worksets 230, 250, 270, 290x3, skipped last set at 310 to save shoulder a bit
Lat pulls
stackx5,5,5, stackx13
Low Incline Chest Supported DB rows
45, 65, 85, 105x5, 55x15
Seated 1 Arm DB Press
45x20 each arm
DB shrugs
120x20x3 sets.
Ended up getting caught up in work today, so missed a couple of meals, and wasnt hydrated as well as usaul, and then had a break issue with my car, so had to do a break job before I got to head to the gym, ok enough excuses, lol, will hit it better next time.
ST
1/7/11
Bench Feet in air
bar, 135, 185x8, 225, 275, 315x5, 225x21
Low DB Flyes
35, 45, 55x8, 65x13
DB Preachers
25, 30, 35, 45x8
One Arm Pressdowns
3 sets of 12
Lying DB tru extensions
35x20x2 sets
Hammer Curls
45, 55x8
All for tonight, helped a buddy move all afternoon, but still got some work in.
ST
Bench Feet in air
bar, 135, 185x8, 225, 275, 315x5, 225x21
Low DB Flyes
35, 45, 55x8, 65x13
DB Preachers
25, 30, 35, 45x8
One Arm Pressdowns
3 sets of 12
Lying DB tru extensions
35x20x2 sets
Hammer Curls
45, 55x8
All for tonight, helped a buddy move all afternoon, but still got some work in.
ST
1/10/11
Bench
warmups bar, 135, 225, 275, 315, 350 work sets 390x1,x1, x1, x1, 370x2
Fat Bar Close Grip bench
warmup 170, 260 work sets 340x3x3 sets
Low Incline bench
75x5, 95x16
DB Preacher
25, 30, 35, 45x8, 55x5, 35x15
Rope pressdowns
2x12 reps 3/4 stack
Rope French Presses
3x12 reps with 3/4 stack
Rope Cable Curls
2x15 reps 3/4 stack
ST
Bench
warmups bar, 135, 225, 275, 315, 350 work sets 390x1,x1, x1, x1, 370x2
Fat Bar Close Grip bench
warmup 170, 260 work sets 340x3x3 sets
Low Incline bench
75x5, 95x16
DB Preacher
25, 30, 35, 45x8, 55x5, 35x15
Rope pressdowns
2x12 reps 3/4 stack
Rope French Presses
3x12 reps with 3/4 stack
Rope Cable Curls
2x15 reps 3/4 stack
ST
going to throw up some yearly goals
bench competition 418-currently 401
bench training-425-currently 410
Squat Raw 611-Currently not sure probably close to 600
Squat-suited-660 -again not sure
Deadlift-Raw 650-currently in competion 617-in training 633
Deadlift Suited 660-no idea on this as I havent wore a suit in along tme pulling
Push Press 340-hit 330 mid year last year
bench competition 418-currently 401
bench training-425-currently 410
Squat Raw 611-Currently not sure probably close to 600
Squat-suited-660 -again not sure
Deadlift-Raw 650-currently in competion 617-in training 633
Deadlift Suited 660-no idea on this as I havent wore a suit in along tme pulling
Push Press 340-hit 330 mid year last year
1/11/11
changed a few things up this week, squatted tonight, and will do DL movements tomorrow night to work in with time issues.
squats-16" box
warmups bar, 145, 235, 325, 415, 505, work sets 555x1, x1, x3-very happy with these tonight. short and sweet workout.
ST
changed a few things up this week, squatted tonight, and will do DL movements tomorrow night to work in with time issues.
squats-16" box
warmups bar, 145, 235, 325, 415, 505, work sets 555x1, x1, x3-very happy with these tonight. short and sweet workout.
ST
1/12/11
Deadlift-floor
warmups 225, 313, 401, 489, worksets 556x2, x2, x2-all went well except my nose exploding every set, lol.
8 block snatch grip pulls
313x3, 380x3, 424x3
Reverse Hypers
100+ mini bandsx8x3 sets
ST
Deadlift-floor
warmups 225, 313, 401, 489, worksets 556x2, x2, x2-all went well except my nose exploding every set, lol.
8 block snatch grip pulls
313x3, 380x3, 424x3
Reverse Hypers
100+ mini bandsx8x3 sets
ST
1/13/11
Push Press-axle
85x5, 175x1, 225x1, 250x1, 270x1, 290x1, 310x1
Incline Close Grip bench-axle
175x3, 235x3, 255x3, 275x3, 295x3, 315x1
Low Incline DB Rows
35, 55, 75x8
Lat pulls
stackx8x3 sets
1 arm BD Press
35, 45, 55, 65x8
DB Shrugs
120x20x2 sets
ST
Push Press-axle
85x5, 175x1, 225x1, 250x1, 270x1, 290x1, 310x1
Incline Close Grip bench-axle
175x3, 235x3, 255x3, 275x3, 295x3, 315x1
Low Incline DB Rows
35, 55, 75x8
Lat pulls
stackx8x3 sets
1 arm BD Press
35, 45, 55, 65x8
DB Shrugs
120x20x2 sets
ST
1/17/11
Bench-work sets all paused
warmup bar, 135, 225, 275, 315, 340, 370, work sets 400x1, x1, x1, x1, 375x2 all felt ok, first couple sets at 400 speed was soso, but got better last 2.
Close Grip Axle
warmups 170, 260, work sets 345x3,x3, x3
Seated DB military-we are not training thursday due to resting for comp so wanted to add some shoulders into this workout.
35, 45, 55, 65, 75, 85, 105x5
Low Incline Flyes
35x20
Low Incline DB press
65x20
DB Preachers
35x15,x15
One Arm Pressdowns 1/2 stackx20 each arm
Lying DB tri extensions
35x20
Cable EZ curls
1/2 stackx20
Bench-work sets all paused
warmup bar, 135, 225, 275, 315, 340, 370, work sets 400x1, x1, x1, x1, 375x2 all felt ok, first couple sets at 400 speed was soso, but got better last 2.
Close Grip Axle
warmups 170, 260, work sets 345x3,x3, x3
Seated DB military-we are not training thursday due to resting for comp so wanted to add some shoulders into this workout.
35, 45, 55, 65, 75, 85, 105x5
Low Incline Flyes
35x20
Low Incline DB press
65x20
DB Preachers
35x15,x15
One Arm Pressdowns 1/2 stackx20 each arm
Lying DB tri extensions
35x20
Cable EZ curls
1/2 stackx20
1/18/11
Last workout before sunday.
Farmers Deadlift-weight per hand/total
70/140, 160/320, 210/420, 250/500, 300/600, 340/680, 380/760-very happy with this!!
Deep Cambered bar Sqaut-16" box
80x2, 168x2, 256x2, 344x2, 432x2, 520x2-PR-although Ive never attempted more, this bar really hits the core!
3" bar DL-mixed grip, this is in the USAWA grip challenge
154, 242, 330, 420, 450x1-had a little left, but not a ton tonight.
great last workout, resting till sunday, feel good to put up some good numbers for me at least
Last workout before sunday.
Farmers Deadlift-weight per hand/total
70/140, 160/320, 210/420, 250/500, 300/600, 340/680, 380/760-very happy with this!!
Deep Cambered bar Sqaut-16" box
80x2, 168x2, 256x2, 344x2, 432x2, 520x2-PR-although Ive never attempted more, this bar really hits the core!
3" bar DL-mixed grip, this is in the USAWA grip challenge
154, 242, 330, 420, 450x1-had a little left, but not a ton tonight.
great last workout, resting till sunday, feel good to put up some good numbers for me at least
well the comp didnt quite go as planned, I tweaked my knee on my opening squat, and decided to play it safe and pull out, however they offered to let me stay in the meet as a Uneqquipped bench only lifter, so I still got to lift, I hit 374 on my opener, 391 on my second, and 407 on my 3rd. So overall it was a good bench day. Knee is feeling better, pretty sure it is just a sprain and after ice, rest, ibuprofen for 2 days and now heat and IBuprfen its feeling alot better.
ST
1/24/11
Recumbant bike 30minutes
Grip training
did picks with a 45lb hex DB on its end for several reps and holds
2" Vbar Deadlift
80, 105, 130, 155, 180, 205 with both hands, 215 with right, 155x10 second hold each hand.
DB Preachers
35x15, 45x12,x12
one arm Pdowns
1/2 stackx12, x12,x12
Lying Rolling DB tri extensions
25x20, 30x20, 35x20
ST
ST
1/24/11
Recumbant bike 30minutes
Grip training
did picks with a 45lb hex DB on its end for several reps and holds
2" Vbar Deadlift
80, 105, 130, 155, 180, 205 with both hands, 215 with right, 155x10 second hold each hand.
DB Preachers
35x15, 45x12,x12
one arm Pdowns
1/2 stackx12, x12,x12
Lying Rolling DB tri extensions
25x20, 30x20, 35x20
ST
ell today the knee feels a bit better!! still a ways to go before I know if i need to go to the doc.
1/25/11
Stiff legged DL
225x3, 315x2, 405x3, 495x3, 535x3(PR) these didnt seem to bother the knee
recumbant bike
20 minutes
standing calf raises
BWx25x2 sets
2" axle holds-picked out of rack and held for 10 count
80, 170, 200, 250, 280, 300
Overall happy with tonight, jsut have to work around knee right now. Was rough watching the guys squat
1/25/11
Stiff legged DL
225x3, 315x2, 405x3, 495x3, 535x3(PR) these didnt seem to bother the knee
recumbant bike
20 minutes
standing calf raises
BWx25x2 sets
2" axle holds-picked out of rack and held for 10 count
80, 170, 200, 250, 280, 300
Overall happy with tonight, jsut have to work around knee right now. Was rough watching the guys squat
ParadiseCup
Elite Member
Aloha brother !! how are you doing ? hope all is well. You guys been getting our weather storms ?
ParadiseCup
Elite Member
what's happening in here ?
yeah we had 4 blizzards in a months time, but now its almost 70 here, lol. Been slacking on the journal, been rehabbing my knee, its pretty much healed up, squatted for the first time in a month tuesday, and its doing ok, hit a 315 push press for a double tonight, will start this back up on monday, hitting lots of cardio lately, the weights down a bit, and strength is going up or holding stead in most areas. Will pick a comp soon and start ramping things up, going to start the 7-11 stack from prototype here in a few weeks.
ST
ST
2/26/11-First real strongman workout back
Axle Clean and Press
160x2, 210x1, 250x1, 270x1, 300x1-all felt pretty good
Farmers Holds-weight per hand
160xpick, 290x30 seconds, 290x39 seconds-pinkys been bothering me, but its getting better
Keg Carrys-first 2 sets were 30 feet down, set down, repick and 30 back
205x60, 255x60, keg medley 255x30 down, 300x30 back 16 seconds
Stones-to 48" loaded in a round robin style-there 3 of us one went then the other, one training parnter cramped up after his first so 2 left
310x16 loads, my training partner got 17, friggin kids. My previous best was 9 in 2007, wanted to stop at 10, but pride wouldnt let me.
overall a great workout
2/28/11
Bench-all paused
warmups bar, 135, 225, 275, 315,work sets 335x5, 335x5, 335x5
Close Grip Axle bench
warmups 170, 260, work sets 330x3, x3, x3
DB Incline
65x8, 85x16 one of my training partners was dicking around and I started laughing, so added a extra set in since I didnt get as many as intended, 105x12
Rolling Tricep extension-Dumbells
30, 40x8, 45x14
Pressdowns-rope 3/4 stackx22
Cable French Press-1/2 stackx16-done right after pressdowns
EZ Curls
35, 55, 75x15-trying to workout some bi tendonitus
DB Preacher
35x8, x8, 22 left, 20 right
ST
Axle Clean and Press
160x2, 210x1, 250x1, 270x1, 300x1-all felt pretty good
Farmers Holds-weight per hand
160xpick, 290x30 seconds, 290x39 seconds-pinkys been bothering me, but its getting better
Keg Carrys-first 2 sets were 30 feet down, set down, repick and 30 back
205x60, 255x60, keg medley 255x30 down, 300x30 back 16 seconds
Stones-to 48" loaded in a round robin style-there 3 of us one went then the other, one training parnter cramped up after his first so 2 left
310x16 loads, my training partner got 17, friggin kids. My previous best was 9 in 2007, wanted to stop at 10, but pride wouldnt let me.
overall a great workout
2/28/11
Bench-all paused
warmups bar, 135, 225, 275, 315,work sets 335x5, 335x5, 335x5
Close Grip Axle bench
warmups 170, 260, work sets 330x3, x3, x3
DB Incline
65x8, 85x16 one of my training partners was dicking around and I started laughing, so added a extra set in since I didnt get as many as intended, 105x12
Rolling Tricep extension-Dumbells
30, 40x8, 45x14
Pressdowns-rope 3/4 stackx22
Cable French Press-1/2 stackx16-done right after pressdowns
EZ Curls
35, 55, 75x15-trying to workout some bi tendonitus
DB Preacher
35x8, x8, 22 left, 20 right
ST
3/3/11
Push Press-went off my double to figure max and then will be working off percentages for awhile, so that the workload isn't as much, so that I can still press on strongman day,
85x5, 135x1 strict/1 push, 175x1/1, 225x1/1, 250x2, 270x2, 290x2-all went well.
Incline Close Grip
warmup 170x5, worksets 200, 220, 240, 260, 280x2
Lat pulldowns
stackx5, 5, 5, x10
Low Incline Bench Rows-DB
65x5, 85x5, 85x10
DB Shrugs-using the new Dino Strength Black ops straps-these will be out soon.
120x12, x12, x20
Front raise-plate-used loading pin to add extra weight
44x8, 56x8, 66x8
1 armed DB Press
55x20 each arm
Hyperextensions
BWx12, x12, x12
ST
3/4/11
Cardio-30 minutes on recumbant
Bench-feet in air, Dumbell Incline Superset.
135/45x5, 185/55x5, 225/65x5, 275/75x5, 315/85x5
Flat Flyes-DB Preachers Superset
35/30x8, 45/35x8, 55/45x8
DB Preachers
30x20
ST
3/5/11
Log clean and Press
100x3, 150x2, 190x1, 220x1, 240x1, 260x1, 280x1, 240x3
Farmers
warmups 160, 250 work set 300x80 feet
Tire flips-700 tire, we all started out doing a flip the nnext would go, did some 3', 5's, and the final was 10 flips, total 36 flips, butt kicked
Sled drags-tire sled,
220, 265, 310, 400x50 feet
ST
Push Press-went off my double to figure max and then will be working off percentages for awhile, so that the workload isn't as much, so that I can still press on strongman day,
85x5, 135x1 strict/1 push, 175x1/1, 225x1/1, 250x2, 270x2, 290x2-all went well.
Incline Close Grip
warmup 170x5, worksets 200, 220, 240, 260, 280x2
Lat pulldowns
stackx5, 5, 5, x10
Low Incline Bench Rows-DB
65x5, 85x5, 85x10
DB Shrugs-using the new Dino Strength Black ops straps-these will be out soon.
120x12, x12, x20
Front raise-plate-used loading pin to add extra weight
44x8, 56x8, 66x8
1 armed DB Press
55x20 each arm
Hyperextensions
BWx12, x12, x12
ST
3/4/11
Cardio-30 minutes on recumbant
Bench-feet in air, Dumbell Incline Superset.
135/45x5, 185/55x5, 225/65x5, 275/75x5, 315/85x5
Flat Flyes-DB Preachers Superset
35/30x8, 45/35x8, 55/45x8
DB Preachers
30x20
ST
3/5/11
Log clean and Press
100x3, 150x2, 190x1, 220x1, 240x1, 260x1, 280x1, 240x3
Farmers
warmups 160, 250 work set 300x80 feet
Tire flips-700 tire, we all started out doing a flip the nnext would go, did some 3', 5's, and the final was 10 flips, total 36 flips, butt kicked
Sled drags-tire sled,
220, 265, 310, 400x50 feet
ST
3/7/11
Bench
warmups bar, 135, 225, 315, work sets 340x4, x4, x4-feeling a bit beat up today
Close Grip Axle Bench
warmups 170, 260, work sets 335x2x5 sets, 310x5
Low Incline DB Bench Super setted with EZ Curls
65x5/55x10, 75x5, 75x10, 85x5, 95x10, 95x5/115x8, 105x5-DB Bench only
Rolling Tri extensions super setted with DB Preachers
35x8/30x8, 45x8/35x8, 55x8/45x8
Tri Pressdowns
stackx31 reps
ST
3/8/11
Trap bar Deadlift-pick height about 12"
198x2, 308x2, 396x2, 484x2, 573x2, 660x2(PR)
Squats
154, 242, 330, 418, 507x2, 330x5, very happy with this, knee is feeling great since switching to oly shoes.
SLDL
220x3, 330x3, 440x3, 540x2(PR single or double)
Bench
warmups bar, 135, 225, 315, work sets 340x4, x4, x4-feeling a bit beat up today
Close Grip Axle Bench
warmups 170, 260, work sets 335x2x5 sets, 310x5
Low Incline DB Bench Super setted with EZ Curls
65x5/55x10, 75x5, 75x10, 85x5, 95x10, 95x5/115x8, 105x5-DB Bench only
Rolling Tri extensions super setted with DB Preachers
35x8/30x8, 45x8/35x8, 55x8/45x8
Tri Pressdowns
stackx31 reps
ST
3/8/11
Trap bar Deadlift-pick height about 12"
198x2, 308x2, 396x2, 484x2, 573x2, 660x2(PR)
Squats
154, 242, 330, 418, 507x2, 330x5, very happy with this, knee is feeling great since switching to oly shoes.
SLDL
220x3, 330x3, 440x3, 540x2(PR single or double)
3/10/11
Push Press
warmup 85x5, 135x2-1 strict/1 push, 175x2-1strict/1 push, 225x1, work sets 255, 275, 295x2
Incline Close grip bench
warmups 170, worksets 210, 230, 250, 270, 290x2
DB Rows-new row handles
75, 125, 175x5
DB Shrugs-row handles
125, 165, 185x8
Lat pulldowns
stackx5x4 sets
Front raise-plate
44, 56, 66x8
1 arm DB Press
65x12
Hyperextensions
BWx20 reps
ST
Push Press
warmup 85x5, 135x2-1 strict/1 push, 175x2-1strict/1 push, 225x1, work sets 255, 275, 295x2
Incline Close grip bench
warmups 170, worksets 210, 230, 250, 270, 290x2
DB Rows-new row handles
75, 125, 175x5
DB Shrugs-row handles
125, 165, 185x8
Lat pulldowns
stackx5x4 sets
Front raise-plate
44, 56, 66x8
1 arm DB Press
65x12
Hyperextensions
BWx20 reps
ST
3/14
Bench-all paused
bar, 135, 225, 275, 315, work sets 345x3, x3, x3
Close Grip Axle bench
170, 260, work sets 340x2, x2, x2, 220x18
Low Incline DB Bench
65, 85, 105, 120x5
DB Preachers
25, 35, 45, 50x8
EX bar Curls
80x26
Tri pressdowns
Rope 1/2 stack, 2/3, fullx12
Cable French press
1/2 stack, 2/3, 2/3 x12
ST
3/15
Deadlift-floor
warmups 154, 247, 357, 446, 491, work sets 556x2, 556x2, 556x2-these were not easy, but pretty solid
Squats
warmups 154, 242, wor sets 330, 418, 507, 529x2, 374x5-felt pretty good
Snatch Grip Block pulls-bar height 17"
225x5, 313x5-called it there, was shot.
Good workout!
ST
Bench-all paused
bar, 135, 225, 275, 315, work sets 345x3, x3, x3
Close Grip Axle bench
170, 260, work sets 340x2, x2, x2, 220x18
Low Incline DB Bench
65, 85, 105, 120x5
DB Preachers
25, 35, 45, 50x8
EX bar Curls
80x26
Tri pressdowns
Rope 1/2 stack, 2/3, fullx12
Cable French press
1/2 stack, 2/3, 2/3 x12
ST
3/15
Deadlift-floor
warmups 154, 247, 357, 446, 491, work sets 556x2, 556x2, 556x2-these were not easy, but pretty solid
Squats
warmups 154, 242, wor sets 330, 418, 507, 529x2, 374x5-felt pretty good
Snatch Grip Block pulls-bar height 17"
225x5, 313x5-called it there, was shot.
Good workout!
ST
Ok gonna start this back, started trainng friday for a Strongman comp in Chicago on july 16th, also I have a push/Pull comp on july 2nd.
supps 6 weeks of cyanostane RXx2 caps per day, 4 caps of 1 andro RX-will up it to 6 a day after I assess tolerance, cycle support, 1 hot rox mid day on non training, 1 hot rox a hour before training on other days, 3 grams vit c, 2000 IU D3 am and PM, fish oil 12 caps a day. 30 grams BCAA on training days 1/3 before, 1/3 during, 1/3 after, taurine to make sure back pumps do not become a issue.
May 27th
Log Clean and Press
100x2, 190x2, 220x1, 250x1, 260x1-had competed over the weekend at a comp in Iowa so was just working technique here.
Power stairs
1 run of 300, 350, and 400 up 3 18" stairs in 22 seconds, 450 impliment up 1 stair, I had never tried this impliment before, it was built in 06 while I was in PT from my back surgery, never had a reason to try it, wasnt that bad.
Sled drag-tire sled
390x60 feet, 510x60 feet
Keg Loads-225 warmup to 48", 300 keg-did these last man standing style, 3 of us were loading, 1 would go then, the next and so on, one quit at 10 reps, the other 2 of us stopped at 20 reps.
5/30
Bench-all paused
warmups bar, 135, 225, work sets 315, 325, 335x2-feet in the air, 355x1,355x1 feet down
Fat bar Close Grip Press
warmups 170, 260 work sets 310, 320, 330x2, 260x5, 220x8, 170x13-all done in a row, jsut taking time to change weight
Low Incline DB Press
85x12,x12-1 min rest in between, 95x8,8 1 min rest in between
Cable French Press
1/2 stackx, stackx17
EZ curls
35x25, 55x25, 75x25
DB preachers
35x8, 45x8,x8
5/31/11
Deadlift
warmups 137, 225, 313, 401, 501, 540x1,540x1,540x1
Squats
wamrups bar,154, 242, 330, work sets 374x2, 418x2, 462x1, 330x50, didnt push these heavy, have to train events friday night.
8 block snatch Grip Pulls-bar height 17"
225x5,5,5 short rest in between.
supps 6 weeks of cyanostane RXx2 caps per day, 4 caps of 1 andro RX-will up it to 6 a day after I assess tolerance, cycle support, 1 hot rox mid day on non training, 1 hot rox a hour before training on other days, 3 grams vit c, 2000 IU D3 am and PM, fish oil 12 caps a day. 30 grams BCAA on training days 1/3 before, 1/3 during, 1/3 after, taurine to make sure back pumps do not become a issue.
May 27th
Log Clean and Press
100x2, 190x2, 220x1, 250x1, 260x1-had competed over the weekend at a comp in Iowa so was just working technique here.
Power stairs
1 run of 300, 350, and 400 up 3 18" stairs in 22 seconds, 450 impliment up 1 stair, I had never tried this impliment before, it was built in 06 while I was in PT from my back surgery, never had a reason to try it, wasnt that bad.
Sled drag-tire sled
390x60 feet, 510x60 feet
Keg Loads-225 warmup to 48", 300 keg-did these last man standing style, 3 of us were loading, 1 would go then, the next and so on, one quit at 10 reps, the other 2 of us stopped at 20 reps.
5/30
Bench-all paused
warmups bar, 135, 225, work sets 315, 325, 335x2-feet in the air, 355x1,355x1 feet down
Fat bar Close Grip Press
warmups 170, 260 work sets 310, 320, 330x2, 260x5, 220x8, 170x13-all done in a row, jsut taking time to change weight
Low Incline DB Press
85x12,x12-1 min rest in between, 95x8,8 1 min rest in between
Cable French Press
1/2 stackx, stackx17
EZ curls
35x25, 55x25, 75x25
DB preachers
35x8, 45x8,x8
5/31/11
Deadlift
warmups 137, 225, 313, 401, 501, 540x1,540x1,540x1
Squats
wamrups bar,154, 242, 330, work sets 374x2, 418x2, 462x1, 330x50, didnt push these heavy, have to train events friday night.
8 block snatch Grip Pulls-bar height 17"
225x5,5,5 short rest in between.
6/2/11
Power Jerks-axle
85x2, 135x2, 175x2, 195x2, 215x2, 235x2-kept it light worked on dropping under the bar, training events tomorrow night so didnt want to push it.
Low Incline Chest Supported Rows-Dumbells
55x5, 75x5, 75x12
Close Grip Pulldowns
1/2 stackx5, 3/4x5, full stackx8
Wide Grip Pulldowns
3/4 stackx12, 12
Seated 1 Arm Cable Rows
3/4 stackx12, stackx10
Hyperextensions
BWx12, +10x12, +25x12
So far so good on the 1 Andro and Cyanostane.
ST
Power Jerks-axle
85x2, 135x2, 175x2, 195x2, 215x2, 235x2-kept it light worked on dropping under the bar, training events tomorrow night so didnt want to push it.
Low Incline Chest Supported Rows-Dumbells
55x5, 75x5, 75x12
Close Grip Pulldowns
1/2 stackx5, 3/4x5, full stackx8
Wide Grip Pulldowns
3/4 stackx12, 12
Seated 1 Arm Cable Rows
3/4 stackx12, stackx10
Hyperextensions
BWx12, +10x12, +25x12
So far so good on the 1 Andro and Cyanostane.
ST