11/2/12
sohp
135x3
155x3
185x3
205x1
225x4, extremely close to 5, pissed i missed it
floor press rack lockouts
205x3
295x3
345x2
365x2
Z presses
135x8
155x3
185x5, tough
160 20 in chains, x5,4,4 failure!
BTH tricep dumbbell extensions
100x12,8,5
90x4 all sets with all weights done to failure
front raise
40x14,12,12
bentover rear delt flyes
25x8,8,8
seated side laterals (one arm at a time drop setted immediately to next weight)
40x5
25x8
10x8
5x12
^ then left arm
finished!
11/5/12
LEGS - left ankle kind of bugging me, gonna give it a go though
Front Squats
135x3 ankle hurting
225x3 right quad acting up?
225x3, better
275x1
315x1 feeling very tight all over
340x1 easy
370x1 PR for clean grip!
Deads on 3" deficit w/ 2" axle double overhand
123x10
213x3
263x1
333x1
having a little TOO much fun now with this
363x SO CLOSE BAH
RDL’s on 3" deficit w/2" axle double overhand
283x5 grip getting weaker on last reps
263x5,5,5
front split lunge (clean front squat bar position)
135x8(per leg) holy SHIT these are hard!!!
135x8 these are so tough i have to put the bar back and rest 30 seconds before i go to the next leg!
calling it good
BIRTHDAY FARMERS!
Farmers (need to bring these up the most right now) done inside garage and out into driveway cuz of dumb wind
115x60ft
165x60ft
165x60ft better got a stinger in neck BAAAAAAD cant even look up without severe pain
whatever!
MORE WEIGHT!
215x60ft
215x60ft shocked with my speed on this set, fast!
270x60ft, dropped at halfway, repick, fastest ever with this weight!
255x60ft no drop turn
255x60ft
grip stuff
hand lever (made from one oly barbell sleeve with weight and collar on end, weighs like 5-8lbs empty)
2.5x15/15
x15/15
no other event work, body is in bad need of a deload so to speak
11/12/12
got home after a long day and took a much longer than intended nap at around 2 pm, woke up and decided to get a workout in. just realized i only had about 850 calories in my body when i did this workout at around 6pm!
Deadlifts
135x5
225x3
315x3
365x3
405x1
455x1
500x1 surprisingly fast off the floor, slow as hell lockout but a very strong pull
held the rep at the top for like a minute without any problem, i guess that’s the grip in me i get trained so well with being a strongman :]
ACCESSORY WORK!
I tend to train my accessory based off of how i felt on the compound lift. Because my speed was shockingly fast off the floor, i decided to focus a little more on the lockout portion of the lift (upper back and glute stuff).
hip thrusts w/ 2" axle
123x8
213x8
303x8
400x8, 5 sec hold at top of last rep
drop set time
303x15 almost failure
213x15 failure
as you can see i am trying to look like Shakira and if you also do, then try this workout.
reverse lunges off 3 inch box
25x12
50x10 augh getting way too fatigued to perform these well enough to actually get a decent workout from them
posterior chain is totally fried at this point
core stuff!
superset with frog crunches dumbbell side bends
x15
100x10
30 second rest and did that another time before finishing up with unnecessary bicep stuff
axle curls/reverse curls (reverse curls done right after reg curls, 30-1 min rest after entire set)
33x10/10
53x10/10
53x10/10 tough!
*interesting note when doing biceps:
I like to keep the range of motion fairly sloppy to mimic the unorthodox bicep recruitment patterns seen in strongman. I do this to keep my biceps strong and healthy and resistant to tearing. I keep the volume either high, or low with heavy weight and sloppy form.
after a much needed break from the weights i came back decided to revamp my approach on my pressing workouts.
i’ve been much too attached to my strict press and i just think that it won’t be going up anymore anytime soon because i dont have the sheer body mass and muscle mass needed to staticly press 260 lbs overhead. I’ll be switching back to push jerks more frequently now.
push jerks
228 bw this morning
135x5
225x3
275x2 meh all stiff and out of practice
300x0 TERRIBLY out of practice
300x1, easy once i got the stride down
280x3 zzzz
280x1 gah
280x2 redemption set i suppose, no way i had 3x3 with this weight, i’m far too out of practice on these but i’m glad i managed 300 today, much bigger weights to come
all for today, easing back into things as i don’t want to have sore triceps and shoulders for a week
impromptu power HANG snatch workout!
95x1
135x3
185x0,0
185x1
195x1
225x0 almost! would have been a BW PR but im clearly not an oly lifter, hence why i perform a power snatch as opposed to a full one
185x3,3
short but sweet
11/21/12
Events
Farmers in the DARK
120x240
165x240 out of breath
210x50
260x50
260x240 one drop repick at around 140ft, killed it the rest of the way. HARD! but PR
Burned myself out with this workout beyond comprehension. Going to have to wait till next week hoping I’m more into the groove again to train with more volume on events.
Grip shit for funz (windmill)
hand lever
2.5x15/15
5x10/10
7.5x8/4 left hand SUCKS but heavy PR i suppose
hand lever (holding it with my arm down straight and locked with a hand-jerky-offy-motion lol)
7.5x8/8
x15/15
11/26/12
deads on 3.25 in box
135x3
225x3
315x3
375x5
400x5 easy
425x5 gut check
glute extension core supersets
GEx20lbs in chains
x20/20~
ab rollout
x10
DB side bend
100x12
did this 3 times with 1 min between each superset
standing DB curls both arms at once
40x6
55x6
70x2 NOPE.
40x4
pinwheel hammer curls
90x6,6,6 not sure what came over me to curl 90lb DB’s but it went just SPLENDID
11/26/12
deads on 3.5 in box
135x3
225x3
315x3
375x5
400x5 easy
425x5 gut check on last rep
glute extension on hands and knees with 25lbs chains on ankles supersetted with ab rollouts and DB sidebends. I did a 1 min rest in between the entire superset with no rest in between exercises. I did it 3 times.
glute ext.
x20/20 focusing on keeping femur bone in a linear path with a tight squeeze at top
ab rollouts
x10
DB side bends
100x12
stupid bicep stuff
simultaneous DB curls
40x6
50x6
70x2 NOPE.
pinwheel hammer curls
90x6,6,6
EDIT
for what it’s worth this workout is the correct one, the other one was shitty and all wrong. I’m not able to delete the other one though.
11/28/12
Shoulders/Triceps
Push Jerks
135x5,5
225x3,3
275x2
300x1 easy
315x0
315x1 good
Skullcrushers
135x5
145x3
Elbows were cold with the skullcrushers, kind of hurt to do them so I ended up just lowering the weight with more volume.
Skullcrusher 21’s (7 chin, 7 forehead, 7 behind head)
100x21
Delt complex (did each superset 3 times with no rest, constantly going back and forth between exercises, awesome volume).
10x10 rear delt flyes on incline bench
15x10 front raises
Flat DB Press
90x5 not swole enough in my chest to press these 
12/1/12
Morning leg workout, 230 bw this morning, getting biggar!
Front Squats
135x5
225x3,2 joints are stiff
275x2
315x1
365x3 EASY!!! I expect a 400lb front squat soon
Front Squat 21’s (Inspired by Zack McCarley)
205x21, 7 quarter, 7 half ROM from bottom, 7 full squats. crazy hard
VMO squats heels touching feet angled away from eachother toes out heels on 25lb plate)
205x10,8
calling it due to knee pain
Front Squat 21’s… Interesting…
Events
Light farmers
115x60ft turn
165x60ft turn
205x60ft turn,x3
Tire
700x10,10,10 almost puked after last set
Stones
205x6x5 first time loading on 46" plat no tacky
back pain after the mass of training today
Pinch Grip
2 25s x 1/1, 1/1
2 35s x right hand, missed with left
35s x 1/1
finger curls w/ 25lb handle plate
x30/30
12/8/12
Side Handle Deads on 3.5 inch box (farmers handles)
115x5
165x3 blah
205x5
255x1
260x7 PR hip aching
SLDL off 3.5 inch box (all hook grip)
All these reps were done without touching the floor and maintaining constant tension on the muscle. Totally a bodybuilder!
135x10
185x10
225x8
275x8
315x8
immediate drop set
225x8
135x10
One arm DB rows
100x20/20
Light core work
frog crunches x20
cross-leg crunches x15
russian twists
25x20
12/11/12
Push Jerks
135x5
225x3,3,3 so many sets because i ended up swapping bars with this weight like 3 times because it was bent and all awkward.
275x3
called it for these because i wasnt fully recovered and felt meh so i went to less compound movements.
Strict Press w/ green bands (probably around 80lbs above the crown)
135x5,5,5,4,1 fried triceps
Skullcrushers
135x5,5,5
21s with 105 couldnt finish the last few reps :L
Seated one arm DB extension
35x10,10
drop set
25x10
15x10
10x15
Seated Front Raises
45x12
35x12
25x12
Side lats
30x12,12
delt complex
facepulls w/ green band x10
rear delt flyes on incline bench 10x10
12/13/12
Maintenance Deload
Front Squats
135x6x3
FS’s with arms out in front
225x1
275x1
Multi Directional Lunges
20x20
bwx20
12/16/12
Farmers Tire
210x300 ft PR
Tire
680x12,12,12
12/18/12
Light Squats and Deads
Deadlift Stance Low box Squats (narrow foot stance)
135x5
225x3
260 30 w/ chains 6x2
Speed Deads on ~3.5 in Deficit
225x3
315x6x1
GM’s w/ axle
83x10
133x8,8,8,8
One arm DB rows
100x25/25
weighted sit upsx10
cross legged crunchesx15
side bends
40x15
12/20/12
Pressing and stuff
SOHP
135x3 all over the place with these for some reason, felt terrible?!
185x3
205x1 meh
I train strict press obsessively thinking it’s going to shoot up somehow but I think it’s definite now that It’s plateaued for good and I’m going to need a radical change in my training to really spark new strength.
That being said I’ve dedicated (I think) myself to a sheiko style program for close grip bench (moderately close). I won’t be strict pressing much at all, and I’ll probably just be close gripping and push jerking.
Close Grip Bench
190x2x4
220x2x3
235x5x3
TONS of RC maintenance stuff. Benching of any form irritates the HELL out of my RC and I’m gonna really have to take action and strengthen the muscles or I’ll facilitate my pressing.
Had more benching to do, but my RC was fried; it needs serious strengthening or benching is a thing in the past.
incline DB press
90x6,6 god i suck
90x5 weak
New plan is to train upperbody with more mass building exercises, training with low reps has just stopped giving me gains.
[quote]strongmanvinny wrote:
TONS of RC maintenance stuff. Benching of any form irritates the HELL out of my RC and I’m gonna really have to take action and strengthen the muscles or I’ll facilitate my pressing.[/quote]
If it’s not a bother, what kind of stuff exactly are you talking about here? Shoulder health has been a concern of mine as of late, and I’m curious about what all you do for your RC and how it’s helped your training.
On another note, when you do OHP, do you use any “hip drive” or rocking of the hips at all? Knees are locked obviously, but I have seen people using their hips to get some pop out of the bottom. I’ll take any OHP tricks I can get lol, that lift just doesn’t seem to improve for me.
[quote]csulli wrote:
[quote]strongmanvinny wrote:
TONS of RC maintenance stuff. Benching of any form irritates the HELL out of my RC and I’m gonna really have to take action and strengthen the muscles or I’ll facilitate my pressing.[/quote]
If it’s not a bother, what kind of stuff exactly are you talking about here? Shoulder health has been a concern of mine as of late, and I’m curious about what all you do for your RC and how it’s helped your training.
On another note, when you do OHP, do you use any “hip drive” or rocking of the hips at all? Knees are locked obviously, but I have seen people using their hips to get some pop out of the bottom. I’ll take any OHP tricks I can get lol, that lift just doesn’t seem to improve for me.[/quote]
I’ve been training and dedicating my life to strongman for well over a year now. Up until then, I bodybuilded/powerbuilded/powerlifted in high school. The reason I said that is because I used to bench frequently, AND strict press quite avidly. The combination of those two really elicited a good balance in regard to my shoulders consistency and health because I was pressing in a frontal plane and sagittal plane. When I switched to strongman my ego admittedly made me do only overhead work and I had a huge imbalance with my lying presses because they were neglected so much. It really made my RC lag behind as well and I feel it’s imperative for a strongman to train both planes respectively, even if the ego of a strongman generally dictates that of someone who would loathe benching.
Up until now I haven’t done any RC maintenance and for that I’m in for a world of pain.
As for my OHP, I generally balance my lower back/hips axis of rotation so that I’m not too hyperextended through my lumbar or eliciting a posterior pelvic tilt. Maintaining that neutrality enables my lats to really loosen up so I can drive the bar in a most linear path and keep the bar held over my head without any flexibility issues. I don’t rock my hips or lean back or anything, but it DOES help move more weight. I strict press pretty strict 
lame but it’s how it’s been for me. High bar position, high elbows, drive off the clavicle and push your head through.