5x3 back squats @365 supersetted w/
10 dragon flags
4x10 (ea. side) one-arm BB rows @85
3x8 (ea. side) BB step-ups @135
100ft 160lb sandbag carry supersetted w/
8 (ea. side) hammer curls @35
3 total sets
3x25 banded face pulls
been jumping around a lot with these workouts but I think I’m gonna start a dedicated muscle snatch w/ shoulder assistance and dedicated clean & split jerk day and then a DL/Strongman day and a random 4th day for whatever I feel is lacking (front squats will likely be on this day more often than not)
Today’s work:
5x3 Muscle snatch @145 w/ 50ft overhead walk after last rep
Neutral-grip DB shoulder press 21s @55lb . . 3 sets of these
50ft crucifix walk w/12lb dumbbells followed by 10 close-grip push-ups and alternating down to 1 push-up (walk, push-ups, walk, push-ups etc)
3x12 plate halo sit-ups
got to use my new trap bar from Titan Fitness today . . awesome purchase! I have a multi-grip cambered bar from them on the way now
worked up to 10RM trap bar DLs - 385 (ran out of weights); 5 neutral-grip pull-ups between each set then backed off and did 3x8 @225 w/ 5 pull-ups between each set for a total of 45 pull-ups
arm-over-arm 225lb sled drags at around 35ft . . 6 total sets
5x20 BB curls @55lb supersetted w/
5x20 banded face pulls
4 double tractor tire box jumps (about 32”) EMOM for 12 mins
took some time off as I was dealing with a cold but I was able to acquire some more equipment in the last week . . I got a 12” log, made 18” pulling blocks and acquired some more plates; I now have about 480lbs of plates
I’m not good at making my own routines so I decided to start another modified run of Brian Alsruhes Mass Builder with some Strongman stuff added in . . .
Week 1 Day 1
Giant set:
18” Deadlifts: 12x295
10 Dragon flags
100ft 120lb sandbag carry
18” Deadlifts: 9x335
10 Dragon flags
100ft 120lb sandbag carry
18” Deadlifts: 6+x375(13)
10 Dragon flags
100ft 120lb sandbag carry
5x5 Squat @225lb w/5 sec pause on last rep of each set
150lb sandbag over shoulder x1 EMOM for 8 mins . . wow, this is a way tougher exercise than I imagined
1 Like
Week 1 Day 2
T-bar row x10 @150lb
Close-grip bench press x10 @185
12 (6 ea. side) band twisty things
90 sec rest
T-bar row x8 @175
CGBP x8 @205
12 band twisty things
90 sec rest
T-bar row x6 @200
CGBP x6+(10) @235
12 band twisty things
3 Strict log presses @125 EMOM for 10 mins
Arm over arm 225lb sled drag supersetted w/
20 close-grip push-ups . . . 4 total sets
Giant set:
5 box jumps (two large tractor tires)
double-banded Zercher squats x10 @135+bands
1:00 min plank
:90 sec rest
5 box jumps
double-banded Zercher squats x8 @ 160+bands
1:00 min plank
:90 sec rest
5 box jumps
double-banded Zercher squats x6 @185+bands
1:00 min plank
3 Deadlifts @275 EMOM for 10 mins
4x12 walking lunges @135
3 tire flips EMOM for 10 mins (tires probably around 350lb)
I have a safety squat bar and some 45lb bumper plates on the way now . . just need to find a yoke and an adjustable bench and I’ll be real happy for the time-being . . the basement gym is starting to become a reality
Week 1 Day 4
Giant set:
8 Weighted pull-ups w/25lb plate
12 Log presses @120lb
30 Russian twists
:90 sec rest
6 weighted pull-ups w/25lb plate
9 Log presses @145lb
30 Russian twists
:90 sec rest
6 weighted pull-ups w/25lb plate
7 Log presses @170lb
30 Russian twists
8 Bent-over rows @185lb
8 Bench presses @185lb
4 total sets w/60 sec rest between
12 DB presses w/50lb
12 lateral raises w/20lb DB
12 double purple-band face pulls
3 total sets
Week 2 Day 1
12x KB swings w/50lb
10x trap bar (low handles) DL @300lb
10x BB rollouts
:90 sec rest
12x KB swings
8x trap bar DL @350lb
10x BB rollouts
:90 sec rest
12x KB swings
6x trap bar DL @405
10x BB rollouts
3x paused (2 sec) front squats @155lb EMOM for 10 mins
1x 150lb sandbag over shoulder EMOM for 10 mins
yesterday’s workout:
Single-arm BB rows x12 @75lb
Floor press x12 @185
20 band pull-aparts
:90 sec rest
Single-arm BB rows x10 @85
Floor press x9 @205
20 band pull-aparts
:90 sec rest
Single-arm BB rows x8 @95
Floor press x7+(12) @225
20 band pull-aparts
8 neutral grip pull-ups
8 strict log presses @125lb
4 sets w/60 sec rest between
3x15 overhead tricep extensions w/60lb DB
:20 sec sledgehammer swings (rt side)
:20 sec rest
:20 sec sledgehammer swings (left side)
4 mins
Week 2 Day 3
Giant set:
4 double tractor tire box jumps
12 box (16”) squats @225
10 dragon flags
15 KB swings @50lb
:90 sec rest
4 box jumps
9 box squats @275
10 dragon flags
15 Kb swings
:90 seconds rest
4 box jumps
7+(12) box squats @315
10 dragon flags
15 KB swings
5 Deadlift rows @205
8 Deadlifts @295
4 total sets
60ft single-arm farmers carry @175lb
3 sets each side
this was a tough one out in the 80 degree sun . . I’m gonna have to start working out earlier in the morning
Giant set:
10 Wide neutral-grip pull-ups +20lbs
15 Z presses @95
20 plate halo sit-ups
:90 sec rest
8 pull-ups +20lbs
10 Z presses @115
20 plate halo sit-ups
:90 sec rest
6 pull-ups +20lbs
8+(10) Z presses @135
20 plate halo sit-ups
5x5 Bench press w/1 sec pause @215
Tri-set:
Hammer curls x15
Lateral raises x12
Banded face pulls x15
4 total sets
wanted to finish with heavy arm-over-arm sled pulls but it was storming out so I did a little hypertrophy work instead
had to get up early and head to a horse show and I didn’t pull myself out of bed as early as I wanted to so had to cut this one a little short
Giant set:
5 box jumps
12 deficit DLs (2”) @275
:30 sec one-arm plank (ea. side)
2 sandbag over shoulder
:120 sec rest
5 box jumps
9 deficit DLs @275
:30 sec one-arm plank
2 sandbag over shoulder
:120 sec rest
5 box jumps
7+(10) deficit DLs @355
:30 sec one-arm plank
2 sandbag over shoulder
3 rounds 75ft Zercher log (12”) carries w/145
really really happy with how fast those deadlifts moved; I’m pretty confident I’ll pull 500 soon if I can’t right now
Week 3 Day 2
8x Bent-over row @205
15x Bench press (w/ cambered swiss bar) @155
1:00 min flutter kicks
:90 sec rest
8x Bent-over row @225
10x Bench press @185
1:00 min flutter kicks
:90 sec rest
8x Bent-over row @245
8x Bench press @225
1:00 flutter kicks
5 pull-ups +25lbs
5 strict log presses @155
5 total sets
Waiters walk w/50lb KB swing (ea. side)
25 banded face-pulls
20 OH tricep extensions w/55lb DB
3 total sets
Week 3 Day 3
8x banded good mornings (160lbs @top)
15 Zercher squats @145lbs
10 hanging knees to elbows
:90 sec rest
8x banded good mornings
10 Zercher squats @185
10 hanging knees to elbows
:90 sec rest
8x banded good mornings
8 Zercher squats @225
10 hanging knees to elbows
5x5 Deadlifts @345 w/ pause on last rep of each set
3x8 front foot elevated split squats w/55lb DBs
10 total sandbag over shoulder @150lbs
Week 3 Day 4
AM session:
12 pull-ups
10 BTN presses @115
:30 sec sledgehammer swings
:90 sec rest
10 pull-ups
8 BTN presses @135
:30 sec sledgehammer swings
:90 sec rest
8 pull-ups
6+(9) BTN presses @155
:30 sec sledgehammer swings
PM session:
10x3 Bench press w/Swiss bar and chains EMOM @135+45lbs at the top
Single-arm BB row 5x5 ea. side @85lb
4x8 lateral raises w/30lb DB
Week 4 Day 1
12x 18” deadlifts @315
10 dragon flags
3 sandbag over shoulder (150lb)
:90 sec rest
9x 18” deadlifts @365
10 dragon flags
3 sandbag over shoulder
:90 sec rest
7+(10) 18” deadlifts @405
10 dragon flags
3 sandbag over shoulder
5x5 SSB squats @210
75ft zercher log carry @150lb
15x rear flyes w/20lb DB
4 total sets
Week 4 Day 2
Giant set:
10x Bent-over row w/ elbows in tight @185
9x Close-grip bench press @190
30 Russian med ball twists
:90 sec rest
8x BOR @205
7x CGBP @225
30 Russian med ball twists
:90 seconds rest
6x BOR @225
4+(9) CGBP @250
30 med ball twists
10x4 strict log presses (1st rep viper press) @135 EMOM
20 close-grip feet-elevated push-ups
10 neutral grip pull-ups
6 total sets
Week 4 Day 3 (yesterday)
Giant set:
5 box jumps holding 12lb med ball
9 Zercher squats @155+chains (45lbs at top)
1:00 min plank
:90 sec rest
5 box jumps
7 Zercher squats @185+chains
1:00 min plank
:90 sec rest
5 box jumps
4+(7) Zercher squats @205+chains (I had more than this in me but I was starting to not be able to keep my torso upright after the 6th rep)
1:00 min plank
10x3 Deadlifts @275+heavy band (80lbs at top) EMOM
4x12 Lunges w/115lb
4x 150lb sandbag carries for 100ft
Week 4 Day 4
AM session:
8 pull-ups + 25lbs
10 push presses @135
:90 sec rest
6 pull-ups + 45lbs
8 push presses @155
:90 sec rest
6 pull-ups + 55lbs
6 push presses @175
3x12 hanging windshield wipers
I really need to work on getting the bar out of my hands and up on my front delts more for push presses . . they didn’t feel strong this morning
PM session:
8x bent over row @210
8x bench press (cambered Swiss bar) @210
4 total sets
15x Arnold presses w/45lb DB
15x lateral raises w/20lb DB
15x rear delt flyes w/15lb DB
15x overhead tricep extensions w/55lb DB
3 total sets
Week 5 Day 1
15x KB swings w/50lb KB
9x trap bar DLs (low handles) @315
8x BB rollouts
:90 sec rest
15x KB swings
7x trap bar DLs @365
8x BB rollouts
:90 sec rest
15x KB swings
4+(6) trap bar DLs @420
8x BB rollouts
10x3 SSB box squats @240+chains (45lbs at top) EMOM
4x 100ft farmers carry w/195lb ea. hand
3x12 (ea. side) single-leg hip thrusts @115lb