Maple Syrup Strength (littlesleeper)

A lot of strong work maple keep it going

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@bigpappafrance - thanks, it feels good to be back at it.


Hybrid Program
W1D2
SSB Squat
135 x 5
225 x 5
315 x 5
375 x 5
435 x 4
405 x 4
405 x 4
405 x 4

Whew, these were tough. The 4th rep of 435lbs was RPE 10 and the 4th rep of each set after that was damn close as well. It felt great to get under some heavier weight and NOT do sets of 10reps.

SSB Front Squats - 2sec Pause
245 x 5
245 x 5
245 x 5

DB Reverse Lunges
50 x 10
50 x 10
50 x 10

Good workout. My back is still a little tender, but 80% back to normal.

Right now my plan is to run this Week 1 twice. Running it this week to get my weights figured out, and ease back into it after my brief break/recovery. Next week I’ll begin to add in some of the strongman implements into training.

On the note of strongman implements, I’ll hopefully be posting a photo tomorrow of my new addition to the home gym.

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08/09/2021
Hybrid Program
W1D3
Bench Press
135 x 5
225 x 5
275 x 3
315 x 4
315 x 4
315 x 4
315 x 4

I was surprised I managed to get this 4x4 at 315lbs. RPE 8-10 on each set, definitely 10 on the 4th set.

Close Grip 3-board press
225 x 8
225 x 8
225 x 8

DB Rows
100 x 10
100 x 10
100 x 10
100 x 10

Decline DB Flyes - 4x mats under bench
40 x 12
40 x 12
40 x 12

BB Curls w/ Fat Gripz
45 x 75 (empty BB)
45 x 25

GIANT SET x 3
Band Pullaparts - red mini
34
33
33

Tate Press
35 x 12
35 x 12
35 x 12

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I just found out about a local strongman competition in 18 days. It is an open competition and the weights seem quite heavy. I’m not certain that I wouldn’t zero all of these.

Log Press - 290lbs for reps in 60s
I now have my own log, so I can actually take a crack at this weight and see if I’m able to muscle up a rep. This would probably be very close to a 1RM since my barbell push press max is 300lbs.

Tire Flip - 800lbs 100’ for time or max distance over 60s
I believe the tire I have is around 5-600lbs. I have never attempted to flip anything heavier, so this could be a big fat zero.

Fingal Fingers - turn all 3 in 60s: 280lbs, 350lbs, 400lbs.
I really have no idea about the difficulty of this one.

Husafell Carry - 350lbs walk until you drop
This sounds awful, I think I would be doing well just to pick it up and begin to move with it.

Field Stones - Load 220lbs, 245lbs, 267lbs, 310lbs onto a 4’ platform, 60s
I have atlas stones that weigh 215lbs and 245lbs which I can get up to a 4’ platform (245lbs is close to max effort right now). As far as field stones go, I have been lifting a LOT of field stones over the past two weeks as I’ve been cleaning up my property. Not exactly lifting them to a 4’ platform, but lifting/flipping/turning them into the tractor bucket to have them relocated. I feel confident that I could at least get the first two stones onto a platform. In my head, field stones would be easier than atlas stones, but this might just be me wanting this to be true.

If we are available this weekend, I hope to at least go and watch the event. Otherwise, I may reach out to the owner/organizer and see if I’m able to put my hands on a couple of the implements (tire and husafell stone, in particular) just to see if I’m able to budge them.

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Could you offer your services to help out on the day, I am sure they need people to move equipment around etc. In turn for helping you get to try the implements ?

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Not a bad idea actually to be a volunteer for the show! Get a little exposure to the sport, meet a few of the strongmen/women from the area, and get to see some implements first-hand.

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I don’t follow strongman closely but dude. These seem extremely heavy :joy:

2 Likes

08/11/2021
Hybrid Program
W1D4
Sumo Deadlift
135 x 5
225 x 5
315 x 5
425 x 8
425 x 8
425 x 8

This was decent work, but far from max effort. It felt fantastic to pull sumo again. It has been nearly 6 months of working on my conventional deadlift. In a few weeks, I may see what is in the tank.

SUPERSET
Ab Wheel
12
12
12

Back Ext
15
15
15

Outside we go to play with some implements.

Farmer’s Walk
115 x 50’
115 x 50’
185 x 50’
185 x 50’
185 x 100’ (turn at 50’)

Nothing here was overly strenuous, but it was good fast work. This was all the weight I had outside in the shed at the time, so that is as heavy as I went today.

Atlast stones to ~4’ Platform
175 x 5
175 x 5
175 x 5
215 x 5

The set with the 215lb atlas stone was a tough one. 175lbs was a good weight for rep work, and 215lbs was a good challenge. My next stone is 245lbs, and I do not think I have a set of 5 in me for that stone yet.

I’m enjoying this program, but I’m not sure how practical it will be to run for 12 weeks. A couple of these workouts have taken me quite a while to complete and while I have some additional free time this week, it is going to be short-lived. I may try to be a little creative and split up the workouts to get all the work in through the week (some assistance in the morning, strongman events on the weekend, etc.). Time will tell.

4 Likes

08/12/2021
Log Clean and Press
72 x 5
162 x 3
212 x 3
252 x 1
295 x 0 (The strongman competition has a 290lb log press, so I wanted to see if I had that in me…nope)

Neutral Grip Pullups
10
10
10
9

Seated DB Lat Raises
30 x 12
30 x 12
30 x 12

GIANT SET
Banded Facepulls
25
25
25

DB Curls
30 x 10
30 x 10
30 x 10

Rope Pressdowns
50 x 15
50 x 15
50 x 15

1 Like

Just returned from vacation! It was amazing (hot) weather, we spent a ton of time down on the dock, swimming, paddle boarding and going for boat rides. Not a workout in sight though, so time to get back into the grind.

My lower back and hips are still a little cranky, so I’ll be adding a little extra attention to those areas to get them right.

This A.M: (4:50am wake-up call)
Groiners
Single arm planks with elbow tap
Lateral squats
Band pullaparts
Fire hydrants
Foam roll back/legs

10min AirDyne (66cals) very easy pace

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How close was it mate?

Not close enough! The 252lbs went up OK, but then I had some difficulty cleaning the 292lbs. I had to chalk myself up and attack it again. Video below.

4 Likes

Ok, playing a little catch up here on logging workouts:

Aug 24, 2021
Lower Body Pull
Broad Jump
5
5

Deadlift - sumo
135 x 5
225 x 5
315 x 5
365 x 2
425 x 8
425 x 8
425 x 8

SUPERSET
BB RDL - slow ecc
225 x 6
225 x 6
225 x 6

90/90 Hip Stretch - 5sec hold
3/side
3/side
3/side

SUPERSET
Inverted Rows
12
12
12
12

Ab Wheel
10
10
10
10


Aug 26, 2021
Pull
Log C&P
172 x 8
172 x 8
172 x 8

SUPERSET
Chest Supported Row
90 x 12
90 x 12
90 x 12
90 x 12

Incline Bicep Curl
30 x 12
30 x 12
30 x 12
30 x 12


Aug 28, 2021
Lower Body Push
SSB Front Squat
335 x 4
335 x 4
335 x 4
335 x 4

SUPERSET
Reverse Lunge (DB)
50 x 10
50 x 10
50 x 10

Back Extensions
20
20
20


Aug 31, 2021
Upper Body Push
Plyo Bench Pushup
6
6
6

Slight Incline Bench - 5 x rubber pavers
285 x 4
285 x 4
285 x 4
285 x 4

GIANT SET
Single Arm Floor Press
60 x 10
70 x 10
70 x 10
70 x 10

Single Arm Cable Row
50 x 10
60 x 10
70 x 10
70 x 10

Banded Overhead Triceps Ext - red + blue mini bands
12
12
12
12

SUPERSET
NG CG Chins
6
6
6

Hammer Curls
30 x 15
30 x 15
30 x 15

Overall, my workouts have been going OK. Nothing spectacular, but I’m getting the work in.

My warmup routine for this past week has been:

  1. Quadruped fire hydrants
  2. Lateral squats
  3. Groiners
  4. Reaching planks and/or elbow taps with pushup
  5. Band pull apart

Nice and quick and seems to be a decent primer. I’ve even done this a couple of mornings before work and my hips seem to be healthy right now. I’m going to try to keep up with it.

4 Likes

This is 99% of what we do. Good job mate.

3 Likes

Thanks Simo!

Sept 3, 2021
Lower Body Pull
Sumo Deadlift
135 x 5
225 x 5
315 x 3
405 x 2
485 x 6
485 x 6
485 x 6
485 x 6

SUPERSET
RDL - toes on 10lb plates, slow ecc
225 x 6
225 x 6
225 x 6

90/90 Hip Stretch
3/side
3/side
3/side

SUPERSET
Inverted Rows
12
12
12
12

Ab Wheel
12
12
12
12


Sept 4, 2021
Pull
Log C&P - clean once, press away
72 x 10
162 x 5
192 x 6
192 x 6
192 x 6
192 x 6

SUPERSET
Chest Supported Row
90 x 12
90 x 12
90 x 12
90 x 12

Incline Bicep Curl
35 x 10
35 x 10
35 x 10
35 x 10

SUPERSET
Z-Press
Empty Bar x 40
Empty Bar x 40
Empty Bar x 20

Lean Away Lat Raises
30 x 10
30 x 10
30 x 10

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Sept 6, 2021
Lower Body Push
Jump Squats
5
5
5

SSB Front Squats
135 x 5
225 x 5
315 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3

These were good, other than the discomfort felt in my shoulders from the bar pressure. I was squatting with my arms crossed in front of me, and where the two arms(?) on the bar were pushing down on my shoulders it was a “pushing my arm out of socket” kind of sensation. Thinking about it after the fact, I think putting my hands more upright (externally rotating my shoulder), will be a better position. Otherwise, I may just move to regular SSB or BB front squats. A few hours later, and my one shoulder is a little cranky/stiff right now.
This hasn’t seemed to have bothered me over the last couple of weeks, but maybe it’s the weight getting heavier, or maybe this is the first workout where I’ve subconsciously crossed my arms during the movement.

SUPERSET
Reverse DB Lunge
60 x 10
60 x 10
60 x 10

Back Extensions
20
20
20

A really good lower body pump and sweat from this superset.

3 Likes

09/07/2021
Upper Body Push
BB Incline Bench - 5 mats
135 x 5
225 x 5
275 x 1
300lbs x 3
300lbs x 3
300lbs x 3
300lbs x 3
300lbs x 3

I was pleased with this, bench felt strong today.

Single Arm DB Floor Press
70 x 10
70 x 10
70 x 10

Single Arm Cable Row
70 x 10
70 x 10
70 x 10

Banded OH Triceps Ext - red + blue mini
15
15
15

2 Likes

I had my end of the year ball tournament on Saturday. First game, second inning (~9:30am) I took a bad one hopper into my face. Fortunately, no missing teeth and no broken nose but it did a number on my upper lip. Over 4hrs in the hospital and 5 stitches later I made it back to watch most of my teams final game where we won the “A” Championship game.

An unfortunate event in what would have been a great day with friends.

Took a couple additional days off as I was told to keep the stitches as clean and dry as possible for a minimum of 48hrs to let heal.

48hrs has passed, so I got in a little session before heading out for a wedding this afternoon.

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