09/30/2016
5/3/1 BBB
Week 1 Day 4
SQUAT
5 x 175
5 x 225
5 x 260
5 x 280
5 x 325
10 x 365 ← Rep PR
10 x 215
10 x 215
10 x 215
10 x 215
10 x 215
LEG CURL
10 x 40
10 x 40
10 x 40
10 x 40
10 x 40
I did some band over-and-backs between sets of leg curls.
I had a friend here during my workout, I flew through my squats but my assistance was slightly half-assed.
10/02/2016
BONUS WORKOUT:
Had a spare couple hours today so decided to hit a quick bonus day of show muscles:
SUPERSET
BB Curls
10 x 45
10 x 65
10 x 85
10 x 95
10 x 95
Tricep Rope Pushdowns
10 x 60
10 x 60
10 x 60
10 x 60
10 x 60
SUPERSET
Hammer Curls
10 x 35
10 x 35
10 x 35
BB Skull Crushers
10 x 65
10 x 85
10 x 95
SUPERSET
DB Pullovers
15 x 40
15 x 40
15 x 40
15 x 40
Straight Arm Pull-downs
12 x 60
12 x 60
12 x 60
12 x 60
Good pump, better than nothing but looking forward to pushing some weight around tomorrow.
10/03/2016
5/3/1 BBB
Week 2 Day 1
OHP
10 x 45
5 x 80
5 x 100
5 x 120
3 x 140
3 x 155
6 x 175 ← Rep PR
4 x 185 ← Rep PR
10 x 100
10 x 100
10 x 100
10 x 100
10 x 100
Did some blue mini band pullaparts between BBB sets of 10reps.
Chinups/Pullups
P 10
C 10
P 10
C 10 (Rest-pause to get all 10 reps)
P 10 (R/P)
37mins total workout time.
10/06/2016
5/3/1 BBB
Week 2 Day 3
Bench Press
5 x 120
5 x 155
3 x 185
3 x 215
3 x 245
9 x 275 ← Rep PR
3 x 295
10 x 155
10 x 155
10 x 155
10 x 155
10 x 155
Fat Grip Dumbbell Row
12 x 60
12 x 60
12 x 60
12 x 60
12 x 60
I did the rows in between my volume sets of bench.
Rushed through this workout as I’m expecting company any minute, which consequently, got me a sweating like crazy…just doing bench…which makes me realize my rest periods definitely need to get shorter regularly.
10/07/2016
5/3/1 BBB
Week 2 Day 4
High Bar Back Squats
5 x 175
5 x 225
3 x 260
3 x 300
3 x 345
6 x 385
3 x 410
10 x 215
10 x 215
10 x 215
10 x 215
10 x 215
Leg Curls
12 x 40
10 x 40
10 x 40
10 x 40
Log C&P (Clean First Rep)
3 x 80
3 x 170
1 x 230
The reason I did a log and press to this weight is because a local strongman competition has a 230lb log clean and press event. Clean once, then press as many as you can. I’m not able to hold that kind of weight on my upper chest for very long, and that press was pretty much my max. It was a grind, but happy to know I wouldn’t be a guaranteed zero for that event!
They also have a bus pull, farmers walk with 250lbs per hand, 800lb tire flip and a 500lb super yoke.
10/12/2016
5/3/1 BBB
Week 3 Days 1 and 2 Combined
Well finally got my new power rack set up at home and had a chance to take the bumper plates for a test drive.
Neutral Grip Chins
10
10
10
10
10
Strict OHP
5 x 80
5 x 100
3 x 120
5 x 150
3 x 165
4 x 185
3 x 195
I skipped my BBB volume sets as I was combining two days.
Deadlifts - Conventional
5 x 225
5 x 255
3 x 315
5 x 375
3 x 425
2 x 475
1 x 505 ← Just pulled a single for my Joker set, had another rep in the tank but left it there.
Hanging Knee/Leg Raises
12
15
15
15
10
Good workout, bumper plates were smooth loading/unloading on the bar and definitely look a lot nicer on there rather than 20 different sized weights!
Here is the squat rack and what the 505lb top set looked like (barely fit the clips on!):
The only issue I see deadlifting inside the cage is possibly dropping the weight on the band pegs at the bottom (not removable or adjustable unfortunately). So I may be deadlifting outside of the rack from now on…which isn’t an issue, just an observation.
Also, I still need to get my weight room in an ideal setup/location of equipment. That place is just where it was built, so that’s where I used it!
Bench press workout tonight, and I think I’m going to start doing incline in place of it to attempt to help drive up my OHP numbers for strongman competitions in the future.
10/13/2016
5/3/1 BBB
Week 3 Day 3
LANDMINE BB ROWS (MULTI GRIP ATTACHMENT (Bar + xlbs)
10 x 25
10 x 50
10 x 75
10 x 100
10 x 100
10 x 100
10 x 100
10 x 100
Well I threw in a couple extra sets because I had a really long rest period when a neighbour came to my door asking if he could take some of my fallen apples off my property.
INCLINE BENCH
5 x 115
5 x 145
3 x 185
5 x 225
3 x 255
2 x 275
1 x 295 ← 9.5RPE This is going to be considered my 1RM for training now
10 x 135
10 x 135
10 x 135
10 x 135
10 x 135
I haven’t been getting the most out of my benching as of late, so I decided that I’m going to run my 5/3/1 bench days with incline (~45degrees). I wasn’t sure what my 1RM would be (honestly figured around 295-300lbs) so I went for it and got a clean rep out at 295lbs but it was tough. I also did band face pulls between sets.
When I purchased my rack there was a $10 pair of band handles at the store so I purchased them because I was in the spending mood. They worked perfect for facepulls and I’m sure will be useful for a variety of other band exercises, happy with the purchase.
10/14/2016
5/3/1 BBB
Week 3 Day 4
Back Squat
5 x 185
5 x 225
3 x 255
5 x 315
3 x 365
5 x 405 ← Solid set, no grinders here
10 x 225
10 x 225
10 x 225
Called it a day here as when I tried to superset in some DB Unilateral RDL’s my back tightened into a knot…so I slowly put my plates away and called it there.
Not using it as an excuse…but…I may be a little groggy today after being over-served beverages at a concert last night. This weekend I’m gone camping at a local modified car racetrack for their annual national championships. This will consist of lots of liquid calories, no workouts, and unhealthy food choices…wish me luck.
10/17/2016
Had my fellow strongman buddy over for a workout.
We worked out and chatted strongman for ~3hrs. Was a great time working out with someone like-minded.
Log Clean once and Press - Same as competition
3 x 80
3 x 130
3 x 180
1 x 230 ← This is the competition weight. I almost locked out the second rep but lost my tightness and couldn’t finish it. I’m determined to hit 2 reps in the competition.
Bench Press
5 x 135
5 x 185
5 x 225
3 x 275
3 x 305
3 x 315
3 x 325
2 x 335 ← I was happy with this since my current 1RM is 340lbs!
Incline Axle Pin Press
5 x 115
5 x 165
5 x 185
5 x 205
5 x 215
SUPERSET
Weighted Wide Grip Pullups
5 x 35lbs
5 x 35
5 x 35
Rope Tricep Pushdown
10 x 80
10 x 80
10 x 80
Had a good workout, and was fun shooting the shit with someone with similar views on both workout and nutrition. I think entering this comp on the 29th is really going to help take my training to the next level.
Good decision, was hoping you would go for it.
I wish you the best of luck and will follow your prep!
Thanks man! I’m not sure at this point how I’m going to approach training for the next 10 days. I’m going to my buddy’s home gym to do some lower body work and test out my homemade farmers walk handles for the first time. We will likely try to walk around with the competition weight of 250lbs per hand and see how it feels. Never having held them in my hands yet, this should be interesting!
I’m really excited to hear how the competition goes!! I hope you will have a video and I know your going to do well. From the way you post on here your mind is in a great place for it 
Thanks! I’m looking forward to it, I’ll get my wife to take some videos that I can post up. I’m still sore today from Monday’s workout, not looking forward to how sore I’m going to be the day after the competition!
10/19/2016
Today I went to my strongman pal’s garage gym for a workout.
We were both a little crunched for time when I got there after work because my mom was coming over for a visit and he had to work so we got down to business.
Back Squats
135 x 8
185 x 8
225 x 5
275 x 5
295 x 5
315 x 5
365 x 3
385 x 3
405 x 3
415 x 3
My training partner hit 415 for a single which was a 30lb PR! We were both pretty excited about that one. He also typically works out alone and is maybe a little less stupid than I am about trying max weights.
2" Deficit Deadlifts
135 x 5
225 x 5
315 x 5
315 x 5
315 x 5
315 x 5
Wow, actually my first time pulling from a deficit. When we set it up I honestly didn’t think the 2" was going to be that big of a deal, but it changed my setup and felt a lot differently. We both felt tired from squat sets so we didn’t go super hard/heavy with these.
I, unfortunately, forgot my farmers walk implements at my place. So we will have to test them out another day prior to the competition.
10/22/2016
Managed to make my way into the weight room after a long, cold, wet day in the bush. A little hunting this morning, then cleared brush and built a couple tree stands for when rifle season opens in a couple weeks.
Went in just to work up a little sweat and hit some accessory work.
Warm Up
Foam Rolling/Stretching
Superset
Red Mini Band Curls
15, 15, 15, 15
BW Dips
15, 15, 15, 15
Superset
MultiGrip Handle Landmine Rows
10 x Bar
10 x Bar +25
10 x Bar +50
10 x Bar +95
10 x Bar +135
BW Dips
15, 15, 15, 15, 15
Superset
Red Band Pullaparts
20, 20, 20, 20
Hanging Leg Raises
12, 12, 12, 12
Got a sweat and a pump, better than nothing. Tomorrow I’m going to hopefully test out my farmers walk handles. Then this week I’ll be doing a deload, hopefully just hitting a few of the events with some light weights to work on form/foot speed.
Wow, that is a nice sized basket!
9-10pt?
Is that on your property?
Was a beautiful 9pt until he started fighting!! Yep the farm has some nice ones. Some are young and need a couple more years.
10/23/2016
5/3/1 BBB
Week 4 Day 1
Deload week, as my first ever strongman competition is this coming Saturday! Eeek, I’m getting nervous…hopefully this cold and shoulder tweak clear up by then as I really need everything on my side so I don’t embarrass myself at my first meet!
Log Press
Strict
5 x 80lbs
5 x 100
5 x 120
Push Press drilling my form home
5 x 100
5 x 100
5 x 100
5 x 100
5 x 100
I did band pullaparts and neutral grip pullups in between sets.
Shoulder flared up a bit so I called it there.
I’m contemplating seeing a masseuse this week to just make sure my muscles are healthy and not all knotted up. Especially considering my sleep has not been consistent the past week with this cold I’m hanging onto.
10/24/2016
My Strongman training partner came over for a workout tonight for some “light” legs.
Decided to hit some squats first and he decided we should try and throw 225lbs on the bar and try to get 50 reps of back squats in the least amount of sets, resting MAX 30seconds between sets (we were strict with these).
Me:
15reps (30s rest)
12reps (30s rest)
10reps (30s rest)
13reps (30s rest) ← This set REALLY sucked, but there was no way I was leaving 2-3 reps for another set.
Him:
13reps (30s rest)
8reps (30s rest)
7reps (30s rest)
7reps (30s rest)
7reps (30s rest)
8reps (30s rest) ← A max effort set here for sure.
These sets had us lying on my cold, hard, concrete floor afterwards to collect our thoughts!
These weights equate to ~50% of our max lifts (a little less than mine and a little more than his). 225lbs was easy to set up and saved changing weights.
After these sets we did some farmers walk/carries:
110lbs x ~25’ turn ~25’ (however long my basement is!)
170lbs x ~25’ turn ~25’
210lbs x ~25’ turn ~25’
260lbs x ~25’
260lbs x ~25’
Our competition this weekend has 250lb farmers walk (each hand with no turn). The 260lbs was definitely heavy, but unless one of us makes a mistake, knock on wood we should do ok in this event. This was the VERY FIRST time I’ve had farmers walk handles in my hand so this was a bit of a learning experience. I just about wiped out trying to get my momentum going too quickly off the start, so I think my plan is to start slow(ish) and build up speed over the first 4-5steps. This will hopefully keep the implements from swinging too much.
I plan on doing some more light farmers walks throughout the week in an attempt to work on my form.
