Attempts at Strongman

Sleep for Saturday was 12 hours, Sunday was 6 and a half. Calories were not tracked. Water was not tracked, but I know it was lower than needed

11/20 Squats

DB snatch, straps
3x30
3x50
3x75
2x3x90

Highish Bar, heeled shoe, belt. Started with a flat shoe but was really struggling to maintain position at the bottom. Did some stretching and ankle work after the squats. 75 seconds rest between sets. 30 vertical band pull aparts and 5 ab wheel rollouts between sets
10 doubles with 315

Ab wheel and back raise
3 rounds of 10/15 with a 45 lb plate on my back
20/25 with bodyweight and paus3s

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Sleep: 3 and a half hours
Calories: 3200, but lower quality than usual
Water: 180 ounces

11/22 deadlift assistance
Decided not to pull from the floor since squatting and such yesterday left me more sore than expected.

Pull ups
Bw×5
+45×3
+75×3
+90×3
+115×5
+55 for 5 sets of 7

Head supported barbell rows
135x8
185 for 3 sets of 6
135 for 3 sets of 10

Clean low pulls from hang and shrugs
One set clean pulls, one set shrugs
315 for 8 sets of 10

Single arm farmers walk, red fat grips
70 lbs for 12 trips (6 per arm) 20 yards or so each


Funky thing I found
Used it for grip training. Looks like a loading pin for belt squats. Loaded plates on and picked it up or held it. Top weight of 115 lbs, did a few minute or so holds with 90 lbs

Band pull aparts
4 sets of 100, 2 sets rear delt focused 2 sets mid back focused

DB curls
Focused on fully supinating at the top, 3 count negative
25’s for 4 sets of 12

Captain of crush 1.5
Four sets of 5 per hand

Captain of crush 1
1 minute hold, 45 second hold per hand

Single arm farmers walk, 100 lbs
5 minutes total hold time. Switching hands as needed and stopping clock after drops

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Impressive pull up strength as always

That’s kind of you sir. To be honest, I was thinking about how poorly the pull ups had went lol. All about perspective I guess.

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Sleep: 4 and a half hours, 1 hour nap at mid day
Water: 160 ounces, also had 90 grams of BCAAs
Calories:3300-3500, had to guess on a couple things preparation wise

11/23 press assistance

Close for me grip bench, pinky about 2 inches from rings. 90 seconds rest
275 for 5 sets of 5
3 minutes rest
275x8
Moved grip in to pointer on smooth
225 for 3 sets of 8

Tate press, flat bench, 45 seconds resr
30’sx6
40’sx6
50’sx6
60’sx6
40’s for 4 sets of 10

Funky upper chest pushups from the t-nation article the other day.
3 sets of 10 +45 lbs
3 sets of 15 with 3 count negatives, pauses at top and bottom

Cable hammer curls ss/ with overhead extensions, long pauses at top and bottom
4 rounds of 10-15 reps

10 minute plank
This was horrific due to the fatigue in my triceps.

Did nothing even remotely close to training for the past two days. Ate a pie and a half, 8-9 lbs of turkey, and a large quantity of sweet potato casserole.

On a non-training related note, I picked up a chainsaw on Craigslist. The combination of my recent beard and new hobby has earned me the nickname Paul Bunyan at work. I’m planning on selling some firewood as a side business, while also getting some cardiovascular work out of it. I love being outside, and this should fill that desire nicely.

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Slept 5 and a half hours last night. Didn’t record calories or hydration over the weekend.

11/28 Press

DB Snatch
5 doubles with 80 lbs

Btn press
45x5
65x3
85x3
95x3
105x3
115x3
120x3
125x3

Press
135x2
145x2
155x2

Push Press
155x2
165x2
175x2
185x1
195x1
205x1
225xmiss
135x15

Press
115x9

Trap bar carry SS/ waiter walks, 1 each arm
Not sure on trap bar weight, so I’ll assume 45 lbs
These felt quite light, wanted to work on a fast pickup and foot speed

5 rounds of 315x30 yards/50lbsx30 yards

2 2 minute holds with 225 on the trap bar

300 yards walk with 50 lb dumbbell. No drops with left arm, 2 drops with right arm

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Skipped my normal training in the morning to get some extra sleep. Trained after work instead.
11/28 sleep 6 hours
Calories 2200 waaaaay too low
Water not sure but much too low as well

11/29

Pulls, lower body focused

Conventional deadlifts
Barx10
135x5
225x5
315x1
Add belt
405x1
455x1
495 for 3 singles
455 for 3 sets of 3
405 for 3 sets of 5

RDLS
225x10
275x8
295 for 3 sets of 6

Conventional deadlift, 10 count eccentric
225 for 4 sets of 5

Deadlift to knees, pause at knees, then lower
225 for 4 sets of 8

Was planning on walking lunges, but training in the evening had me feeling pretty miserable.

11/29
Sleep 5 hours
Calories 3300
Water not enough

11/30 press assistance

Bench, 3 fingers in from competition grip
Barx10
Barx10
Barx10
135x3
185x3
225x3
275x3
300x3
Add knockoff slingshot
315x3
325x3
335x1
345x1
365x1
385x1 Probably the most weight I have ever held on a flat bench. Was terrible to unrack myself, but the press moved like an RPE 7.5-8. Might try 405 or so in the near future
275x10
Remove slingshot, narrowed grip
225 for 2 sets of 8

High incline smith machine, plate weight counted only, pause at the chest and right before lockout
90x12
115x8,8,6
90x10
70x10

Tate Press
30’sx15
40’sx12
50’sx10
35’sx20
25’sx20

Pushups
Bwx20
+45x20,15,10

DB curls with red fat grips
40’s for 3 sets of 5
Removed grips
40’s for 2 sets of 10

45 degree back raises
RP set of 100
5 sets of 10

Did 50 pull aparts between each set. So, 1850 pull aparts in about an hour and a half. Probably overkill

I’m pretty sure I read something similar under the definition of INSANE.

Keep it up.

Probably just means I need to up the band tension, lol. Thanks though, sir.

Very interesting few days. Had to find a new place to live. Got everything figured out and moved. Was a bit tricky with work, missed a couple days of training. Also didn’t track calories, sleep, or water. Lazy me.

12/2 Pressing at Light Speed, low on time this week
Did 25 Pull aparts with a doubled band in between each set of pressing

Push press
Barx10
95x5
115x5
135x3
155x3
165x3
175x3
185x3
195x1 best this weight has ever moved. Felt lighter than 155-185. Maybe I’m finally figuring out leg drive.
205x1 lol felt horrible, must have done something different than 195
215x1 still rough
225x1 rougher
245xmiss I think this is the most weight I have ever attempted to put over my head

Clean and push press, clean each rep. I want to be able to, at minimum, a set of 10 with 225 by the end of 2017. Stretch goal is 5 sets of 10. Going to start high volume with an AMRAP once a week, then a higher intensity day with 10 reps or less of working reps later in the week. Think this will be an awesome assistance exercise for me. I really think that the more pressing I do, the better I’ll get at it.

155 for 5 sets of 6, one set of 12

DB lateral walks, weight is per hand
10 lbsx100ish yards owwwwwww
10 lbsx100ish yards more ow
15x30 yards
15x30 yards
20x30 yards
20x30 yards
25x45 yards
15x75 yards

Need to improve conditioning. Was dizzy, queasy, etc., in between sets of clean and pressing. Holding my breath to have a good press gets really difficult. Started to see stars after rep 4 or so each set during the eccentric of the press.

Planning on a dumb day Monday. Want to revitalize the challenge thread with some silly trap bar pulling.

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Low on sleep, was up late unpacking and setting up my new place. Didn’t think that my body would be up for a weight or rep PR, so I decided on a dumb amount of volume instead.

11/5 pulls

Trap bar deadlift, low handles, heeled shoe. 50 lb bar. I have my own giant trap bar, I need to get it to the gym and keep it there. This one’s sleeves are a little short.
140x10
230x10
320x3
410 for 3 sets of 3
Add straps, belt
320x17, felt horrible. Tried too hard to hydrate this morning. That combined with my out-of-shape-ness encourages me to work on conditioning.
Remove belt
370 (double bodyweight, at least in gym clothes) for 100 total reps. Did a triple at the top of every minute for 33 minutes, then one single.

Trap bar carries
320x30 yards
320x30 yards
410x30 yards
410x120ish yards ouch
410x30 yards
320x30 yards
320x150ish yards

Really fun day. Body feels fantastic. Feel like my nervous system wants to launch my body around.

2 days in a row with 3 or less hours of sleep and horrible food. Finally all the way moved in. Excited to get back on schedule. No training yesterday or today. I live very close to a hotspring and will be going and soaking for a while today. I may get a long term membership to the hotspring and make it a standard in my recovery work.

This is not how I would describe you. You have done some shit that once I get in shape, I hope to do.

That’s pretty awesome, whereabouts do you live? (if you don’t mind me asking)

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@littlesleeper my resting heart rate is much too high. My prescription stimulants, caffeine intake, and lack of conditioning have me consistently in the 80+ range. I need to get that down.

I am in South Eastern Idaho. I moved out into the country a bit more than before, I’m paying less for a house with garage, carport, and acres of land then I was for an small apartment about 20 miles away lol. It’s a bit of a commute, but the scenery is wonderful.

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I hear ya! A bit of a country boy myself. We live about 15-20mins out of the city as well and are able to afford a much nicer house with more property than if in the city. How much acreage did you get with your new place? I know you talked about doing some wood splitting on the side as well. That was my form of conditioning growing up as my Dad sells wood off his property.

If you count the wheat field that’s unused throught the winter, somewhere between 9 and 10. 4 or so through spring and summer when crops are planted.

Oh, that’s a great sized piece of property. Are the fields rented out to local farmers during the spring/summer? Much of my Dad’s hay fields get rented out (~70acres), keeps the taxes down and he plows our driveways in the winter!

I am renting from a local farmer, he plants in the spring. He used to live in the place I do now, but he had a nicer home built about 2 miles down the road.

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