T Nation

Density Training Log


#39

Good shit man, congrats on doing well in your comp!


#40

@theonecamko Thanks! I appreciate the read


#41

Deadlifts and Front Squats today. Did not go well, still pretty beat from the comp. I think I may have to adjust my weights before the next training cycle.

Main Movement Giant Set

Hang Cleans 165lbs
4x3
/
Kettlebell Swings
4x5

Deadlifts
135x3
225x3
315x3
385x3
425x3
490x2
425x3
385x5

Ab Wheel
8x5

Secondary Giant Set

Front Squat
135x3
225x3
255x3
290x2
255x4
225x6

Band Pull Aparts
7x15

Ab Wheel 7x5

Strongman

Farmer Carries 50ft, drop 50ft back
185 Each Hand
214 Each Hand
240 Each Hand


#42

Good work on that comp man, infact awesome work everywhere in here!


#43

@duketheslaya Thanks! I appreciate it. Gotta work on getting better for next time :white_check_mark:

Bench Press today, felt bad in the beginning but got my groove and hit 2 prs today. One more day of this training cycle, still feeling it from the comp.

Main Movement Giant Set

Bent Over Row
135x3
185x3
205x3
225x5
255x3
285x6
225x9

Bench Press
135x3
185x3
205x3
225x5
255x3
285x4 (PR)
225x9

Ab Wheel
7x5

Secondary Giant Set

Bent Over Row
205x5
230x3
255x8
205x12

Close Grip Bench
205x5
230x3
255x4 (PR)
205x11

Ab Wheel
4x5

Assistance/Strongman Giant Set

4 rounds of:
240lb Stone over barx1
AMRAP dips (around 15-20 each set)
240lb Stone over barx1

No conditioning today as I am still beat up but starting next week I will be adding in some conditioning


#44

Squat day and last day of this cycle. Starting over after this! Straight to it

Main Movement Giant Set

Power Clean
155x3
175x3
195x1
195x1
195x1
195x1
155x3

SSB Squat
155x3
205x3
235x3
255x5
285x3
315x5
255x10

Side Bends
7x8

Secondary Giant Set

Box Jumps
6x3

Straight Leg Deficit Deadlifts
135x3
225x3
305x5
345x3
385x3
305x6

Side Bends
6x8

Speed Work

EMOM 3 reps Box Squat 275lb at top 10 minutes

Band Pull Aparts
10x15

Strongman

Yoke Runs 50ft
430
495
555
495
430


#45

First day of the new cycle. Weights felt great, shoulder a little sore. I have decided to not attempt a max effort lift until the 9th week of training or 3 cycles in. I want to be surprised by a pr and see if what I am doing as far as supplementals are working as intended.

5s week, OHP day

Main Movement Giant Set

Chins
BWx3
BWx3
BWx5
BW+10x5
BW+35x6
BWx12

Axle Push Press
25x3
115x3
145x5
165x5
190x8
145x16

Hanging Leg Raises
6x5

Supplemental Giant Set

Pull Ups
BWx5
BWx5
BWx10
BWx10

Log Clean and Strict Press
125x5
145x5
165x7
125x14

Hanging Leg Raises
4x5

Speed Work

EMOM 10 Minutes
3 Axle Push Presses, Bar weight 125lbs bands at about 170 at the top
Superset
15 Band Pull Aparts

Strongman

4 rounds of
Dips BW+10lbsx10

150lb Sandbag pick and carry 100ft


#46

Deadlift day. Always a good day…unless I do poor on my deadlift which is what happened today. Shit felt heavy

Main Movement Giant Set

Hang Clean 145lbs
6x3

Deadlift
135x3
225x3
315x3
340x3
395x3
445x6
340x11

Ab Roller
6x5

Supplemental Giant Set

Hang Clean 145lbs
3x3

SLDL Deficits
265x5
305x5
350x7
265x14

Ab Roller
3x5

Assistance Giant Set

3 Rounds of:
Reverse Hyper 180lbs

Glute Ham Raisex5

Dumbbell Row 80lbsx10

Strongman

Farmer Carries

165x50ft
195x50ft
220x50ft
195x50ft
165x100ft


#47

Hey Man, just went from the start of your log to competition post.
I’m in for this one.
Awesome job on the show man.
Congrats you did very well as far as I can see.
Have the results been released?


#48

Ditto ( and no, Mort, I’m not stalking you…). I just started playing with strongman last year, did one competition, then had a long layoff due to life getting in the way, and I plan on doing another one before the year is out. You’re moving weight I just wish I was doing right now. How old are you, if you don’t mind me asking?


#49

@mortdk They have not, I checked at the comp and I was in 4th before the yoke and stones…pretty sure that put me down a lot. Thank you for the read and the kind words!

@OTHSteve I am 26 years old. Started strongman training last June.


#50

Meaning your a strong dude… if you’ll fall a bit behind at the end, well then you know what to improve.


#51

Bench Day. Good day, made some prs

BW 212.4

Main Movement Giant Set

Bent over Rows
135x5
200x5
230x5
260x8
200x16

Bench
135x5
200x5
230x5
260x7
200x16

Side Bends
5x8

Supplemental Giant Set

Bent Over Rows
175x5
205x5
230x8
175x16

Close Grip Bench
175x5
205x5
230x7
175x15

Side Bends
4x8

Assistance Super Set

Dips BW+10
4x12

Band Pull-aparts
4x15

Strongman

240lb stone over bar working on technique
8x1

Assistance #2

Axle Bicep Curls 50lbs
4x25


#52

Cardio day 2 days a go

4 rounds of:

150lb sandbag carry 50ft, sled drag, sled push, 150lb sandbag carry 50ft

Pretty gassed by round 4 but I finished


#53

Last day of 5s week. Got in a good training day, hit some PRs (I think).

Squats at 211lbs BW

Main Movement Giant Set

Power Clean
145x5
165x5
185x5
195x3
185x3
165x5

SSB Squat
65x5
155x5
235x5
255x5
295x9
225x18 (This sucked)

Ab Roller
6x5

Top Set from today:

Supplemental Giant Set

Power Clean
145x5
145x5
145x5
145x5

Front Squat
205x5
235x5
265x6
205x12 (This also sucked)

Ab Roller
4x5

Top Set:

Assistance Super Set

3 rounds of:
Good Mornings 155x8
/
Band Pull-apartsx15

Strongman

Yoke Runs 50ft
405
465
530
465
405


#54

Nice workout man, Brian Alsruhe style I like it.
I am doing his Darkhorse program atm.


#55

@mortdk Yeah, I started doing giant sets after he spoke about it and it have really helped with my conditioning so I stick with it. Darkhorse seems like a cool program, I might run it when things start to stall with my main lifts

Today was a good day. Hit solid sets on everything though my push press was kinda fried from squats yesterday. Started doing Zerchers and I hate them so much but only because I suck at them and I have no idea how to breathe while doing them. Only one way to get better!

Start of the 3s week, OHP day

BW at 213.6, cheat day gains

Main Movement Giant Set

Chin Ups
BWx3
BWx3
BWx3
BW+10x3
BW+45x7
BWx14

Axle Push Press
25x3
115x3
155x3
185x3
200x6
155x12

Hanging Leg Raises
6x5

Top Set:

Supplemental Movement Giant Set

Pull Ups
BWx3
BWx3
BW+15x6
BWx12

Log Clean and Strict Press
135x3
155x3
175x6
135x12

Hanging Leg Raises
4x5

Top Set:

Assistance

4 rounds of:
Dips BW+10x12
/
Band Pull-Apartsx15

Dips BW
1x25

Strongman

Zercher Walks 50ft
240
275
310
275
240

Top Set:


#56

Deadlift day today. Did pretty good considering my training max this cycle is a little to high, my back is fried from going to Disneyland yesterday, and there was a tiny doggo being cute in the gym today.

3s week continued, full of crap from Disneyland, woke up fat don’t want to weigh myself.

Main Movement Giant Set

Hang Cleans 175lbs
7x3

Deadlift
135x3
225x3
315x3
365x3
420x3
470x4
365x8

Ab Roller
7x5

Top Set:

Supplemental Movement Giant Set

Hang Clean 175lbs
4x3

Deficit Straight Leg Deadlift
290x3
335x3
370x6
290x12

Ab Roller
4x5

Top Set:

Assistance Supersets

Belt Squats 4plates
3x10
/
Band Pull-Aparts
3x15

Leg Extension
2x15
/
Band Pull-Aparts
2x25

Strongman

Farmer Carries 50ft
180 per handx2
205 per handx2
230 per handx1

Top Set:


#57

Felt pretty good today besides being very tired. Lifts all strong today besides stones cuz stones are the worst things ever.

Bench Day 3s week continued. Woke up at 211.6lbs

Main Movement Giant Set

Bent Over Rows
135x3
215x3
245x3
275x6
215x12

Bench Press
135x3
215x3
245x3
275x6
215x12

Leg Raises
5x5

Top Set:

Supplemental Giant Set

Bent Over Rows
215x3
245x3
275x5
215x10

Close Grip Bench Press
190x3
215x3
245x7
190x15

Leg Raises
4x5

Top Set:

Assistance

4 Rounds of:
Dips BW+15x8
/
Band Pull-Apartsx15

Dips BWx30

Strongman

240lbs Stone over bar
5x1

175lb Stone lap to extension
1x10

Set #4


#58

Last day of 3s week. Squats today. Don’t feel too beat up so I decided to train today instead of tomorrow.

Squat day weight is fat

Main movement Giant Set

Power Clean
155x3
175x3
195x3
155x3
/
Kettlebell Swings
3x5

SSB back squat
65x3
155x3
205x3
245x3
275x3
305x8
245x16

Obliques
7x8

Top Set:

Supplemental Giant Set

Kettlebell swings
4x5

Front Squats
220x3
255x3
285x5
220x10

Obliques
4x8

Top Set:

Assistance Giant Set

4 rounds:
Behind the neck press 65x10

Spit Squats 50lbsx8

Band pull apartsx15

Strongman

Yoke walks 50ft
435
435
500
565
200

Top set: