friday
ch press machine 75 3x10
neut pulldown 110 3x10
deadlift 135 2x10
prone rear delt 15 3x10
odd mix of arm exercises to make a medley
conditioning 20 min walk
need a deload next week-will do 2 days of 2x5 of my shotgun movements then come back the next week.
monday deload week
dec db bench 65x5, 75x5
pull ups bwx5, 5x5
bul. split squat 95x5, 145x5
500 skips
10 min incline walking
mobility work
wed
first time in my school’s gym. It is defiantly not meant for hard lifters…floor is carpeted concrete=no deadlifts. weights aren’t standard (45’s look like heavy duty steering wheels. Ugh anyway
hang cleans 135 2x5
hang snatches 95 2x5
military press 95x5, 135x5
squat 225x5, 275x5
yes, i have some low back rounding at the bottom of the deadlift so I do some mobility work and technique work.
yes, i have some low back rounding at the bottom of the deadlift so I do some mobility work and technique work.
Almost finished with my deload week and I’m getting antsy. This next week will start my prep for Hope for the Holidays Strongman Competition (Dec 19). Hope to get up to 205 by december. Calories defiantly need to be bumped again…
friday
floor press 185x5, 205x5 felt real strong
hammer row 90x5, 115x5
good morning 135 2x5
500 skips
weighed in at 196!!!
Tomorrow starts the beginning of strongman prep. set up looks like this:
ME-UP
A. wk 1-2 standing military press 3-5rm
wk 3-4 DB shoulder press
wk 5-6 high incle press
B. DB bench -ss- chin up 2xmax
C. prone DB row -ss- rear delt 4x12-8
D. Shrugs 3x15,10,6
E. arms/grip
conditioning work
DE-LB
A)hang clean, hang snatch, or 1 arm variations 8-5x1-3
B)speed skater squat 3x10-8
C) hip thruster 3x12-8
D)weighted abs
walking
RE-UB
A)dip push-up 3xmax
B)Rack chins -ss- face pull 4x12-8
C) Y lateral raise 4x12-8
D)traps
E)arms and light grip
Conditiiong work
ME-LB
A) wk 1-2 deadlift
wk 3-4 feet elev deadlift
wk 5-6 deadlift variation
b)step up 3x12-8
C) RDL 3x12-8
D)high rep abs
and a heavy circuit day
monday
ME
standing military 135x5, 155x5rm
db flat press 70x12,10
chin-up bwx10,8
prone db row 60x8,7,10
seated rear delt 15x12,17.5x10,20x8
db shrugs 70x15,80x12,90x8
hammer curls and skull crushers and plate pinches
conditioning
800-1000 skips
25lb plate shuttles
tuesday
de-lower
hang clean 135 5x3
speed skater squat 25x10, 40x8, 45x8
hip thruster 45x12, 90x10, 115x10
various weighted abs
conditioning. Gym modified sled pushes–awesome.
thursday. re upper
strap push ups bwx10,15,12
I arm DB row 120x5, 70x20
Rack pull ups bwx12, 25x10, 35,x8, 50x8
-ss-
Face pull 90x15,100x15, 130x12
traps and arms
suicides x 4
Haha, it’s pretty tough, but it’s one hell of a workout.
ME-lower
deadlift worked up to 405x5 (about died.)
squat 135x5,5,10,10,10
single leg RDL 60x10, 70x10
Variuos abs x15
500 skips
tuesday me upper
standing military 185x3
db bench 70x12, 70x11
chin up bw x10, x6
prone db row 55,60,65,65x10,8,8,6
-ss-
seated rear delt 15x12, 20 3x8
traps and arms
ran 1.5 basketball court sprints x5
bw 190…time to eat some pumpkin roll
thursday [
ME lower
deadlift warm up 425 x 2 (decided to not even try three…)
squat 135x15, 185x15
Single leg RDL 50x10, 60x10
step up 20x12, 30x8
incline walking x10min
bw 194
Just found out event for Hope for the Holidays:
EVENTS: 1. Incline log for reps. LW log 230, HW 280. WLW, 100, HWW 140. MLW 220, MHW 250, Novice and Teen same as Masters. 2. 18 inch deadlift for Max. Three attempts
3. Farmers Hold for time.
4. Stone load onto 52 inch platform.
Light weight stone are 200,220,240,260,300. Heavy weight stones are 240,260,300,330,360. All Master, Teen and Novice will do the LW set of stones. Both Women classes will do 100,140,160,190,200.
5. This will depend on the weather.
60 sec time limit on events 1.2. 4. and maybe 5.
I will adjust my training accordingly. Will add incline bench as ME work. Continue working on my deadlift and grip. Have zero acces to stones.
haven’t posted in few days. friday I did a heavy circuit for conditioning.
Saturday RE UP
Db inc bench 70x10, 80x8, 70x11
1 arm db row 100x5, 70x20 (will try using 90s next time)
ss-
rear delt raise 15x12, 17.5x10, 20 2x8
Y delt raise 15x10x3
traps and quick arms
sunday DE lower
hang clean 135x2, 155 5x2
rev lunge 35x12, 40x10, 42.5x8
hip thrusters 135 2x10, 185x8 (weird)
quick abs and 500 skips
tuesday me upper
incline bench 225x1
db bench 75x6,x8
chin up bw 2x10
prone db row 50x10, 60 3x8
ss-
seated rear delt 15x12, 20x10, 25x6, 27.5x6
Cable chest press 25,30,35x10,10,10
traps and arms
6x1.5 bball court sprints
ME Lower
squat 135x10, 225x10, 315x10
deadlift 135x15, 155x12
db hip thruster with 10 sec iso 50x10,10
Weighted abs
10 min incline walking