Thanks man, I look forward to it
Week 6 Day 3 DE Lower (sort of)
Kind of hijacked this workout a little bit . .
12x1 Deadlifts @295 + bands (wanted to do 15 singles but I just put together my power rack and rigged up bands to the pegs and realized after the first rep that I made the band tension waaayyyyy too heavy, so I smashed 12 singles with as much intensity as I could)
50ft 200lb sandbag carry and then run back and do arm-over-arm pull; 3 sets at this weight then I did 2 sets at 150lb . . crazy good bicep pump after that
2-50ft yoke runs @255lb
2-50ft yoke runs @345lb
4-50ft yoke runs @405lb
the yoke kept slipping off my back at the top weight so I used my arms to āholdā the yoke up on my back instead of pulling in on the uprights . . is that a no-no or ok?
Week 6 Day 4 DE Upper
12x2 Axle Strict Press EMOM @125 + chains
3x10 Dips + 45lbs
3x12 Lateral raises
3x15 Band pull-aparts
for the next six weeks of this program I think Iām going to substitute ME bench press for strongman event days . . strongest lift right now is bench so Iād like to some effort into other things I care about more
Week 7 Day 1 ME Lower
Giant set:
1x 200lb sandbag over yoke (52ā) x8
Front squat: 3x95, 3x135, 3x175, 1x205, 1x235, 1x265, 1x295, 1x315, 0x335 (barely got out of the hole, donāt think I was braced hard enough)
:45 sec plank x8
Volume:
1x200lb sandbag over yoke x3
Front squat: 3x5 @245
:35 sec plank + 25lbs x3
no assistance as I was gassed . . really starting to love sandbag over yoke/bar; going to upgrade to a 250lb version soon
Week 7 Day 2 ME Upper
Giant set:
3x NG chins
3x NG chins + 25lbs
3x NG chins + 45lbs x2
3x NG chins + 65lbs
3x NG chins + 80lbs x2
3x Log press @85lbs
3x Log press @105lbs
3x Log press @135lbs
1x Log press @160lbs
1x Log press @185lbs
1x Log press @205lbs
1x Log press @220lbs
0x Log press @235lb (just missed the lockout)
Axle Overhead side-bends x8 each set
Volume:
5x5 NG chins + 45lbs
5x3 Log press @175lbs
Assistance Giant set:
10 NG chins w/pause at top
12 Lateral raises
15 Banded tri pushdowns
12 Band pull-aparts
3 total sets
this workout ended up running a little longer than I wanted so I didnāt even rest between the assistance sets . . pretty happy with the log as Iām still relatively inexperienced with it; I think if I run it solely for my press next training cycle I can make some good progress with it
That session looks like a challenge, love the work keep it up
Thanks man, appreciate it.
Another question for ya; how do you cycle your assistance work? I havenāt been real consistent with mine, itās been a mix of strongman stuff and whatever assistance I feel like for that day but still focusing on weak points
Week 7 Day 3 DE Lower
12x2 SSB Box squat (14ā) EMOM @175lbs + purple bands
15 Singles of Sumo DL @275 w/40 sec rest
6x 75ft Farmer Carries @210 per hand
1x 150ft Farmer Carry @180 per hand
There has been some debate about rotating your assistance work as much as I do. Currently I am still working through the different variation of assistance I like and what will work. I tend to cycle it every two weeks to keep it fun and different and always keeps the muscles guessing.
how did you find the 15 singles?
I think Iām going to rotate assistance after 3 weeks, try to hone it on whatās helping me and whatās not
Definitely like the 15 singles on deadlift, going to stick with that for quite awhile
Week 7 Day 4
was supposed to do this workout last night but beers and bonfires and friends took precedent so I hit a short one this morning
10x3 Strict press EMOM @95lbs + chains (they add about 45lbs at the top)
3x10 Dips + 55lbs
3x12 Banded tricep pushdowns w/ last set taken to failure
Week 8 Day 1 ME Lower
Giant set:
1x Sandbag over shoulder each set
Paused DL below knee
1x 435
1x 455
1x 475 PR!
5x Dragon flags each set
Volume:
3x3 Paused DL @385
5x Dragon flags each set
Assistance:
3x8 SSB Good mornings @175
3x10 Reverse hypers @180
watched a video of myself and my hips are shooting up just a little bit at the start of the pull; if I can teach myself to wedge my hips under the bar in stead of essentially pulling with all back, Iāll be well above 500 in no time
ME Upper Strongman version
Zercher Yoke carry
4x 50ft @166lb
2x 50ft @ 216lb
2x 50ft @ 266lb
2x 50ft @ 306lb
2x 50ft @ 346lb
1x 50ft @ 376lb
Upper Assistance
Floor press 3x8 @225
NG pull-ups 2x6 + 70lb, 2x8 + 35lb
Lateral raises 3x10
Banded face-pulls 3x15
took an unexpected hiatus as Iām dealing with a stomach bug . . still not 100% but I mentally just couldnāt take any more days off of training
DE Lower
12x2 SSB Box squat (14ā) EMOM @195 + purple bands
15x1 Sumo DL @285 w/40 sec rest
Assistance:
8x Barbell rows @225
8x SLDL @245
3 total sets
how did it feel to get the first session in?
Felt good, 4 days off felt like an eternity . . weāre in the process of moving though so I was able to stay somewhat busy. Definitely felt nauseous when I was done, I blame it on the fact that all those exercises required hard bracing
DE Upper
10x3 Strict press EMOM @105 + chains
5 blue band pull-aparts between each set
3x10 Dips + 70lbs
x10 NG pull-ups + 45lbs
x8 Incline bench press @185
x20 banded tricep pushdowns
3 total sets