Great forst showing! Happy to read that you enjoyed the show and are continuing on this path. It sounds like it was a great comp
1 Like
Thanks! It was definitely way better than my first comp because I could actually be competitive in the weight class (they combined novice lightweight and heavyweight at my first). It was a really fun show!
1 Like
BASP C1W1D1
Overhead (Power)
Time: 70 mins
Warm up:
Agile 8
Log
Pull ups
GS1: 90 sec rest
Chins: 25x8, 45x6, 55x4
Log C&P (strict press style): 100x8, 115x6, 130x5
8 Burpees: III
8 Windshield wipers: III
Assistance: 6 rounds
- :30 sec Z press: 3 rounds x 75, 3 rounds x 65
- 30 sec Lat raise: 3 rounds x 20, 3 rounds x 15
- 30 sec Face pull: 3 rounds x 20, 3 rounds x 10
- 30 sec rest
AMRAP 10 Min: 3 rounds complete
35LB KB waiters walk: 100FT
5 burpees
10minxE2MOM (5 rounds):
SB Carry: 150lbsx100ft
Notes:
- Holy shit that was hard. Lots of on the fly decisions to keep me in the fight. Pretty fun, pretty draining, and it was some of the most fun I’ve had in a while training
- Good pump. The giant set format is cool. My conditioning is not where I thought but it will get better
- Might be some changes in programming because another lightweight competitor (who’s pretty strong) offered to show me stuff and train with me. BASP will always be here, that opportunity may not be. Be Like Water. We will see what happens
8 Likes
Just caught up with the competition writeup. That looked like a lot of fun.
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Congrats on that showing for your first comp dude! Definitely putting in the work and it shows.
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It was way more fun than my first one! Actually being competitive is what makes the fun!
Thanks! I really appreciate the compliment!
1 Like
BASP C1W1D2
Deadlift (Hypertrophy)
Strongman Conditioning:
5 rounds start at the top of 90 seconds:
50 ft:
350lbs Yoke
155lbs Farmers
Giant set 1: 90 sec rest
4 Burpee Broad Jump
13in DL: 265x10, 310x8, 350xMISS
1 min Long Lever Plank: 3
1 min 150lb sandbag hold: 3
Assistance: 4 rounds: 90sec rest after all complete
265x5 Paused Deadlift
40 sec row: Right (av. 20 reps @ 55lbs)
20 sec rest
40 sec row: Left (av. 20 reps @ 55lbs)
1 min plank
Endurance:
12 roundsx20 sec rest: Zercher squat 120x3
Notes:
- Strongman Conditioning took it out of me for the 13in DL. I probably need to lower training max. I will
- Figured out what I did wrong on this day. I thought I used 390 as the max but I used the comp pull of 440 as the max. 310 should have been the top set. Running a TM of 90% for lower body main lifts.
7 Likes
BASP C1W1D3
Bench
Time: 52:10
Warm up:
Walk the dogs
Reverse Hypers
Rows
Bench
GS1: 90 sec rest: 3 rounds
Power Row: 155x10, 185x8, 205x6
CGBP: 115x10, 125x8, 145x10
Laying Leg Raise: 3x10
Bike 30 sec: 3
Assistance: 4 rounds: 90 sec rest
Seated Pin Press (nose level): 80x10
Dips: 15 (2 rounds raw, 2 rounds with bands)
20 extensions
20 Face pulls
Strongman Conditioning:
At the top of Every Minute:
5 Burpees
Strict Log Press (85lbs) until 50 reps
Completed: 15 burpees and 15 log presses (DNF)
I was smoked
Notes:
- What the actual fuck is that conditioning. My triceps were smoked and I was upset I couldn’t finish it but after 13 reps of log, I knew the end was near
- I CANNOT WAIT TO BE ABLE TO DO ALL THIS BY THE BOOK
- The pin press is probably what I need
- Rows were from the floor without a belt or straps. Feels good for a power movement. Not necessarily a back stimulus
- Grades are all B’s heading into finals. I’ll take it because classes were harder and life was busier. Still room for improvement
10 Likes
Welcome to strongman. LMAO
1 Like
Extra work
Soft tissue/Mobility- 30 mins
2x10- Touchdown squats
2x5- banded clam shell planks
Notes:
- Really feeling beat up and was looking for a reason not to lift. I have time tomorrow so I moved the session from today
5 Likes
Hey man, whenever I start having aches and pains usually a few days off completely does me good. I know how hard it is to take days off
Could use the next few days to recover and load up on that good ass thanksgiving food and left overs haha
1 Like
BASP C1W1D4
Time: 66mins
Warm up:
Light foam rolling
2x3 (5 sec hold): Banded clamshell plank
2x10 touchdown squat
GS1: 90sec rest
4 24” box jump
Squat: 155x12,175x10,205x8
1 min wall sit
20 dead bugs
Assistance: 12EMOM
65lb SSB
Even: 3 BSS each side
Odd: 10 good mornings
Deck of cards: 25min cap
47/52 Complete
74 Burpees
64 Pull-ups
95 100lb rows
95 100lb RDL
8 Likes
30 push ups
1 hill sprint
30 squats
Notes:
- That’s all. Didn’t want to do anything and made myself do 1 to see how I felt. Better than nothing
10 Likes
@T3hPwnisher I got a copy of purposeful primitive today. Holy crap, I have never spent the whole day reading (except today) but this is hands down one of my favorite things I have ever read on training.
3 Likes
Hell yeah dude! It was the same when I first read it. Can’t put it down. Glad you are enjoying it.
1 Like
This made me smile. It really is a good book.
1 Like
BASP C1W2D1
GS1: 90 sec rest
3 SB over shoulder: III
Axle DL: 185x12, 220x10, 255x8
10 rollout: III
:30 sec SB pick 150lb: III
Conditioning:
10min AMRAP:
175lb each hand Farmers walk 50ft
6 Rounds
Assistance: AMRAP 12 mins (4 rounds)
8 GM- 105lbs
12 GHR
10 KB Rows: 60lbs
Mindset:
Frame Deadlift: 255lbs
1min- 2 reps, 2min 4 reps, etc.
6 mins. 42 reps
Notes
- Could have gone heavier on the rows
- Overall good day
- Stretching hip flexors helped speed. Stolen from Josh Bryant.
- Had a misload on 220x10. Pulled it and realized I had loaded 10lbs on the left side instead of 15. Didn’t feel the need to repeat the set and moved on with my life.
8 Likes
BASP C1W2D2
GS1: 90 sec
WG pull-up: 15,11,9
Axle clean and press: 110x10 (strict), 125x8, 145x6
8 Burpees
Red BTT: 6 each side
Assistance: 4 rounds. 90 sec rest
L 100ft waiters walk: 20lb
10 BTN Press: 75x1 (rounds), 65x2, 45x5
R 100ft waiters walk: 20lb
10 BTN Press: 75x1 (rounds), 65x2, 45x5
Strongman conditioning: 14:36
12-1 SB over shoulder (100b)
Notes:
- I’m loving the challenge of this program style. I find something new about myself and my ability to flip the switch and lock in during the working set is getting amazing
- Could have done like maybe 2 more on the top set of press but conditioning is the limiting factor. It’s improving quickly though
6 Likes
It’s heartbreaking I’m out of sticker space on my training notebook. This kinda serves as a space where I can see who and what influences my training. Some stickers from friends, one from the strongman gym, and a couple from bells of steel. Thought it was interesting to log in case I lose the notebook
6 Likes
Extra work
Agile 8
20 min stationary bike
Notes:
- it’s funny how challenging the stationary bike is because it is boring
4 Likes