Strongman, Bench Only Competition, and Beyond

Training Logs
61

Monday - Bench
A. Bench
Bar x 6
95 x 5
135 x 4
165 x 3
195 x 2
225 x 1
245 x 1
265 x 1
285 x 1
4 x 3 w/ 225

B. 15* Decline Bench
95 x 25
115 x 20
145 x 12
Dropset: 165 x 8, 115 x 10, Widened grip - 85 x 12

C. Bradford Press
4 x 12 w/ 65

D. Barbell Extensions
45 x 12
55 x 12
65 x 12
75 x 9

E. Close-Grip Floor Press (touch and go)
155 x 10
155 x 6
135 x 8

62

Tuesday - Deads
A. Deads off a 3" Platform
Worked up to 420 for an easy single.
Missed 460 twice at the knee.

Wednesday - Sumo Deads
A. Sumo Deads
135 x 6
185 x 5
225 x 3
275 x 2
315 x 1
345 x 1
365 x 1
2 x 4 cluster reps with 315
1 x 15 HDL reps w/ 225

Thursday - Back
A. High Pulls
Worked up to 160 x 1.
Than:
3 x 5 cluster reps with 145
3 x 15 hdl reps with 110

B. DB Rows
Worked up to 130 x 14

C. Chins (2 sec hold at peak)
2 x 8 w/ BW
Bw x 7
BW x 6

63

Friday - Tris w/o the bis or shoulders?
A. Close-Grip Bench
worked up to an easy 245 x 1
than:
1 x 4 cluster reps with 225
1 x 3 cluster reps with 225
1 x 5 cluster reps with 215

1 x 5-4-3-2-1 HDL reps with 150
1 x 5-4-3-2-2-1-1- hdl reps with 155
1 x 5-4-3-2-1 hdl repswith 165

B. EZ Bar extensions
30 x 5 sec hold at midpoint-5 reps/4sec-4 reps/3sec-3 reps/2 sec-2reps/1 sec- 1rep
40 x 5 sec hold at midpoint-5 reps/4sec-4 reps/3sec-3 reps/2 sec-2reps/1 sec- 1rep

64

Monday - Bench
A. Dead floor Press from Mats
135 x 6
165 x 5
185 x 3
205 x 1
225 x 1
245 x 1
260 x 1

1 x 3 cluster reps w/ 235
1 x 2 cluster reps with 235
1 x 3 cluster reps with 225

B. Bench
185 x 5/4/3/2/1/1
185 x 5/4/3/2/1
195 x 5/3/2/1/1

C.Rolling Extensions (3 sec neg) - 2 x 6
D. Barbell Front Raises (3 diff grips) - 3 x 10

Tris are completely smoked. Glutes and hams are still sore so squatting/deadlifting/whatever the hell I am going to do will be fun tomorrow lol.

65

Tuesday - Dead Assistance
A. Suspended Cambered Bar Goodmorning
2 x 5 w/ Bar
2 x 3 w/ 120
2 x 2 w/ 160
180 x 1
190 x 1
210 x 1
230 x 1
2 x 1 w/ 250

1 x 4 cluster reps w/ 220
1 x 6 cluster reps w/ 200
1 x 5 cluster reps w/ 200

1 x 5-4-3-2-1-1 reps w. 160
1 x 5-4-3-2-1 reps w. 160
1 x 4-3-2-1-1 reps w. 160

B. Hack Squats
1 plate x 10
1pps x 10
3 Plates x 10
Dropset - 3 plates x 10, 1 pps x 10, 1 plate x 10 tear drop busters

C. Toe Presses
8 x 15 w/ 1PPS (30 sec rest)

D1. Band Crunches x 25
D2. Hanging leg raises x 8
Repeated 3 times

66

Wednesday - Back
A. Meadows Row
25 x 8
50 x 8
75 x 8
2 x 8 w/ 90
75 x 8

B. Lat Pulldowns
3 x 10 w/ 130

C. Single-Arm Cable Rows - 3 x 10 w/ 50
D. Single-Arm Lat Pulldown - 3 x 8 w/ 40

Just hit the lats from some different angles and trying out some mountaindog stuff.

67

Thursday - Bench Lockout Work
A. Close-Grip Top-Half Bench
135 x 3
185 x 3
205 x 2
225 x 1
245 x 1
265 x 1
285 x 1
305 x 1
315 x 1

1 x 2 clusters w/ 285
2 x 3 clusters w/ 275

1 x 5/4/3/2/1/1 w/ 205
1 x 5/3/2/1/1/1 w/ 215
1 x 5/3/2/2/1/1 w/ 215

B. Palms Up Cable Curls - 3 x 10 w/ 50 lbs

C1. Tate Presses - 2 x 5 sec-5reps/4sec-4reps/3 sec-3 rep/2 sec-2 reps/1 sec-1rep w/ 25s
C2. EZ Bar Preacher Curls (3 sec neg, don’t bottom out) - 4 x 10 w/ 50 lbs

D. Standing EZ Bar Curls (3 sec negative) - 4 x 6 w/ 50 lbs
E. EZ Bar Reverse Curls (1 sex flex at top) - 3 x 12 w/ Empty bar

Put in some solid work w/ the close-grip bench. Pretty happy with my performance today.

68

Monday - Deads
A. Deads
2 x 5 w/ 135
185 x 3
225 x 2
275 x 1
4 x 1 w/ 295 (just worked up to a weight until my back started rounding, this sucks)

B. Sumo Deads
4 x 1 w/ 225
245 x 1
265 x 1
285 x 1
305 x 1
320 x 1
2 x 1 w/ 340

1 x 3 cluster reps with 295
1 x 3 cluster reps with 275
1 x 5 cluster reps with 275

5-3-3-2-1 w/ 225
5-3-1 w/ 225

C. Single-Leg Leg Press - 2 x 15 w/ 1 plate, 1 x 10 w/ 1 PPS
D. decline bench sit ups - 4 x 10 w/ 10 lbs on forehead.

69

Tuesday - Bench
A. Fat Bar Bench
Worked up to 295 for 1
Then:
3 x 3 cluster reps with 245
3 x HDL sets with 195

B. Laterals - 3 x 5 sec-5reps/4sec-4reps/3 sec-3 rep/2 sec-2 reps/1 sec-1rep w/ 10s
C. Rear Delts - 5 lbs x 30, 7.5 lbs x 25, 10 lbs x 20, 15 lbs x 15

70

Wednesday - High Pulls
A. Snatch-Grip High Pulls
Worked up to 160 x 1
Then:
3 x 5 cluster reps with 145
5/4/3/2/1 with 110
2 x 5/3/2/2/1 w/ 120

B. Trap Bar Rows - 4 x 8 w/ 125

71

Monday - Deads
A. Deads
3 x Complex Warm up
Worked up to 270 x 1

B. Deads off Mats
2 x 5 cluster reps with 225

C. No Touch Deads off Platform, Paused where the bar would begin mid shin
2 x 5/4/3/2/1 w/ 140

72

Tuesday - Bench
A. Fat Bar Bench
Last 3 sets:
250 x 1
265 x 1
280 x 1

1 x 4 cluster reps w/ 245
2 x 3 cluster reps with 245

1 x 5/3/2/1 hdl reps with 205
1 x 5/3/2/1 hdl reps with 195
1 x 5/4/3/2/1 hdl reps with 175

B. Seated Lateral Raises - 6 x 10 w/ 15 lbs

C. Seated Plate Laterals
1 x 5 sec-5reps/4sec-4reps/3 sec-3 rep/2 sec-2 reps/1 sec-1rep w/ 10s
1 x 5 sec-5reps/4sec-4reps/3 sec-3 rep/2 sec-2 reps/1 sec-1rep w/ 5s

73

Wednesday - High Pulls
A. Snatch-Grip High Pulls
Worked up to 160 x 1
Then
3 x 5 cluster reps with 130

B. Plate High Pulls
1 x 5/4/3/2/1 w/ 35 lbs
3 x 4/4/3/3/2/2/1/1 with 35 lbs

74

Sunday - Beginning Of new plan of getting shit done

Dead Assistance
A. Yoke Bar Goodmornings - 3 x 10 w/ 75 lb bar
B. Barbell Rows - 3 x 90 w/ 95 lbs

C. Yoke Bar Close-Stance Low Box Squats (12 inch)
Bar x 5
125 x 4
165 x 3
185 x 2
200 x 1
215 x 1
235 x 1
195 x 5 cluster reps
195 x 3 cluster reps
195 x 4 cluster reps

Switched to toes forward:
5-3-3-2-1 w/ 165
5-3-2-1 w/ 165
5-4-3-2-1 w/ 140

D. Speed Pulls
5 x 1 w/ 110 light bands

75

Monday - Bench
A. Yoke Bar GMs - 3 x 10 w/ Bar
B. Barbell Rows - 3 x 10 w/ 95 lbs

C. Close-Grip bench (just inside thumb away)
All sets Paused
Worked up to:
225 x 1
240 x 1
255 x 1

3 x 3 cluster reps w/ 225

All following sets touch and go:
205 x 7, rest 15, 2 reps
205 x 7/2
205 x 3/2

2 x max pump w/ 110

76

Wednesday - Squats
A1. Yoke Bar GMs - 3 x 10 w/ Bar
A2. Barbell Rows - 3 x 10 w/ 95 lbs

B. Box Squats
Bar x 6
95 x 5
135 x 4
165 x 3
185 x 2
205 x 1
220 x 1
2 x 1 w/ 235

3 x 3 cluster reps with 205

185 x 6/2

Switched to yoke bar because I couldn’t keep my upper back tight

2 x 6/2 w/ 185

77

Thursday - Bench Again
A. 30* Incline Bench From Pins(forgot it was suppose to be tilt)
Bar x 6
95 x 5
135 x 4
165 x 3
185 x 2
205 x 1
225 x 1
245 x 1
260 x 1
3 x 3 cluster reps with 225

No pins on these:
5-4-3-2-1 with 175
5-3-2-2-1 with 175
5-4-3-2-1 with 165

5 sec-5 reps/4 sec-4 reps/3 sec-3 reps/2 sec-2 reps/1 sec-1 reps with 95

B. Heavy DB Swings - 3 x 20 w/ 30 lbs
C. Cable Laterals - 3 x 15 reps (3 different styles…just trying new things)

78

Tues - Deads
A. “Top Pulls”
Bar x 6
95 x 5, 135 x 4, 185 x 3, 225 x 2, 255 x 1, 285 x 1, 315 x 1
345 x 1
375 x 1
400 x 1
430 x 1
3 x 3 cluster reps with 315
2 x 5-4-3-2-1 w/ 225
225 x 8/4/2 reps

B. Barbell Shrugs
185 x 5-4-3-2-1
185 x 10-4-2
185 x 8-4-2
2 x Max pump w/ 135

All she wrote. Alot of top pulls to make posterior chain stronger and shrugs to make me look sexi. No energy left for abs but its ok I’ll just eat alot so no one can see my paper thin abs anyway.