I just just wanna be a big strong boy.
Strongman Competition History:
Iowa Games 2017; 3rd (Last)
Shriner Strength 2018; 8th (Last)
Iowa Games 2018; 8th (Last)
Winter Siege 2018; 3rd (Last)
Monsters of the Mississippi 2019; 5th (Last)
Strength Games @ The Bar 2019; 10th (Last)
Current PRs
Log (150 x 1)
Strict Press (140 x 2)(145 x 1)
Back Squat (355 x 1)
Front Squat (300 x 1)
Deadlift (450 x 3) (455 x 1)
Bench Press (225 x 1)
Monday May 1,2017
Song of the day: Seven Headed Whore by Iced Earth
Sets x Reps @ Lbs (Kgs)
Strict Press:
1 x 10 @ 45
1 x 6 @ 65
5 x 1 @127.5 (57.8)
1 x 6 @ 95 (43.1)
Double Overhand Rack Pull (Above Knee)
2 x 2 @ 135 (61.2)
1 x 1 @ 225 (102)
1 x 1 @ 315 (142.9)
1 x 0 @ 365 (165.5) Got it off the pins but coundn’t finish it
1 x 1 @ 225 (102)
Barbell Shrugs
1 x 20 @ 365 (165.5)
-Was doing these waiting for a bench to free up
Paused Bench Press
1 x 3 @ 135 (61.5)
1 x 2 @ 135 (61.5)
1 x 6 @ 155 (70.3)
Dumbbell Row
3 x 15 @ 55 (24.9)
Did countless Reverse Flyes and Hammer Curls for joint health.
Tuesday May 2,2017
Song of the day: Immortal by Spartan
Back Squat:
2 x 10 @ 45
1 x 10 @ 95
1 x 7 @ 135 (61.5)
1 x 3 @ 185 (83.9)
1 x 1 @ 225 (102)
3 x 5 @ 230 (104.3)
1 x1 @ 135 (61.5)
Leg Press
4 x 10 @ 423 (191.9)
Side Bends
3 x 20 @ 40 (18.1)
Lying Leg Curl w/ Bands
3 x 20 @ 55 (24.9)
Machine Back Extensions w/ Bands
3 x 20 @ 140 (63.5)
1 x 5 @ 305 (138.3)
Felt crappy and sore all day at work, did some extra warm up sets on Squats. 3 x 5 with 230 was a struggle but that’s fine. Transition period starts next week.
Wednesday May 3rd, 2017
Song of the day: Inis Mona by Eluveitie
Used to love benching to this song, but now I go without my own music when I lift.
Bench Press (Touch and Go)
1 x 20 @ 45
1 x10 @ 95
1 x 3 @ 135 (61.5)
1 x 1 @ 155 (70.3)
5 x 3 @ 172.5 (78.2)
1 x 10 @ 135 (61.5)
Giant-setted Bench Press with Reverse Flyes and Hammer Curls. Didn’t count just did some work.
Dumbbell Bench
3 x 10 @ 50 (22.6)
Dumbbell Row
3 x 12 @ 50 (22.6)
Dumbbell Bench and Row were supersetted.
Thursday May 4th, 2017
Song of the Day: Stand Up and Fight by Turisas
Clean Pull
1 x 3 @ 135 (61.5)
1 x 1 @ 225 (102)
1 x 3 @ 235 (104.3)
Conventional Deadlift
1 x 1 @ 225 (102) (Double Overhand)
1 x 1 @ 275 (124.7) (Double Overhand)
2 x 3 @ 315 (142.9) (Straps)
1 x 4 @ 315 (142.9) (Straps)
Clean Pull
1 x 1 @ 225 (102)
1 x 2 @ 135 (61.5)
Power Clean (aka Explosive Reverse Curl)
1 x 1 @ 135 (61.5)
Seated Leg Curl
3 x 10 @ 120 (54.4)
Neutral Grip Bodyweight Chinups
1 x 8 @ 195 lbs (88.5)BW
+1 From 3 weeks ago.
Leg Press
3 x 20 @ 393 (178.3)
https://www.instagram.com/p/BTr0ektAro8
Want to be more explosive so I added Clean Pulls into my Deadlift warmup. Lack the coordination and mobility for proper power or full cleans so I am doing what I can with what I got right now.
Friday, May 5th, 2017
Song of the Day: Stupid MF by Mindless Self Indulgence
Because I was a stupid mf tonight.
Pause Bench Press
1 x 20 @ 45
1 x 5 @ 95
1 x 2 @ 135 (61.5)
4 x 3 @ 157.5 (71.4)
1 x 7 @ 157.5 (71.4)
Strict Press
1 x 5 @ 65
25 x 1 @ 97.5 (44.2)
1 x 12 @ 85 (36.6)
(Lots of fuckery, so just the highlights for this section)
Above the Knee Rack Pull
1 x 7 @ 505 (229)
1 x 2 @ 615 (278.9)
Behind The Back Above the Knee Rack Pull
1 x 1 @ 315 (142.9)
Snatch Grip Above the Knee Rack Pull
1 x 1 @ 315 (142.9)
1 x 1 @ 405 (183.7)
1 x 1 @ 455 (206.4)
Suitcase Above the Knee Rack Pull
2 x 1 @ 135 (61.5)
Side Bends
3 x 20 @ 40
1 x 20 @ 45
Endless Hammercurls and Band pull aparts for joint health
May 7th, 2017
Song of the Day: Raise Your Horns by Amon Amarth
Warmed up with Strict Press, did 2 sets of Push Press, then went back to Strict Press for ‘strength volume’
Strict Press (warmup)
1 x 10 @ 45
1 x 6 @ 65
1 x 1 @ 95
Push Press
1 x 1 @ 135 (61.5)
1 x 1 @ 140 (63.5)
Strict Press
1 x 3 @ 115 (52.2)(misload)
4 x 3 @ 110 (49.9)
1 x 8 @ 85 (38.6)
Barbell Row
3 x 15 @ 135 (61.5) (Huge PR)
Cable Overhead Ext.
3 x 15 @ 32.5
1 x 25 @ 22.5
Side Bend
1 x 25 @ 40
Tons of reverse flyes and hammercurls for joint health.
Changed my Overhead Routine and plan a little bit. Instead of pushing on to 130, 132.5, and 135 for very very very low volume in the coming weeks I decided to drop back to 110 to start building again. Started a few weeks back from when I failed 5 x 3 first time through so I could have some new acclimation to training style and volume Chose to can other overhead pressing variants for 1 top set of Push Press and the tricep work. Going to have Push Press in there every week and 1 drop set at a low intensity to get more Strict Press Volume.
Was pushed for time since I got to the gym late so everything was supersetted or giantsetted. Got everything done in 40 minutes.
The Barbell Row stuff was a huge PR. Until I changed my back training style I had plateued on it. Using more volume, less fucks given, more variation, and just went with the mentality of ‘do work’ my rowing rep strength jumped way up. I do most of my back volume with Cable Row machine and Dumbbells. Only decided to do Barbell tonight since the bar on the deadlift platform was loaded with 135.
May 9th, 2017
Song of the day: Judas by Fozzy
Because I can’t get it out of my head and I can’t stop fucking listening to it.
Adding some ‘explosive’ work on my Strict Press day and Squat day in addition to the ‘explosive’ work I started doing on Deadlift day. On Strict Press I added the Push Press, For Squats its Trap Bar Jumps, and Deadlifts it’s Clean Pulls. Not doing a lot of volume with it I am just trying to teach my body how to be explosive without dipping too much further into my recovery pool.
Back Squat
2 x 10 @ 45
1 x 5 @ 135 (61.5)
1 x 3 @ 185 (83.9)
1 x 1 @ 225 (102)
3 x 5 @ 235 (106.6)
2 x 4 @ 135 (Tempo to ingrain form)
Leg Press
4 x 10 @ 443 (200.9)
Side Bend
3 x 20 @ 45
Trap Bar Jump
1 x 10 @ 135 (61.5)
Lying Leg Curl (with Bands)
3 x 20 @ 60 (27.2)
Machine Back Extension (with Bands)
1 x 20 @ 295 (133.8)(forgot to slide down the 5lb increment plates)
2 x 20 @ 305 (138.3)
Added a third lighter band.
https://www.instagram.com/p/BT5hOG1glPl/?taken-by=the_beast_in_i
Hello we have simialar lifts so I’m following along.
Can I ask:
Training age?
Strength training age? (if different)
Is your song of the day the only song you listen to or the favourite on that day?
Hello, thanks for following.
Been training for 1 year and 6 months. Strength training for 1 year and 4 months. Did a lot of running with some fluff weight training for the first two months.
I listen to other songs throughout the day. I usually have youtube running in the background and it just autoplays music videos. I only switch away if its terrible or if I want to change to to the specific artist/genre. Basically it serves whatever purpose my mind has in store for the day. Like Stupid MF; I don’t listen to Mindless Self Indulgence but I thought it was an appropriate song of the day since I was a stupid MF at the gym since none of that Rack Pull business was planned.
May 10th, 2017
Song: At the Dawn of War by Spartan
One of my favorite albums right now. This is the song in my instagram video.
Bench Press (Touch & Go)
1 x 20 @ 45
1 x 10 @ 95
1 x 2 @ 135 (61.5)
1 x 1 @ 155 (70.3)
5 x 3 @ 175 (79.4)
Close Grip Bench (Paused)
1 x 3 @ 155 (70.3)
Bench Press (Touch & Go)
1 x 14 @ 135 (61.5)
Dumbbell Bench
1 x 10 @ 45
1 x 8 @ 45
1 x 9 @ 45
/\This was ruined by the Barbell Bench amrap set.
Seated Cable Row
3 x 15 @ 140 (63.5)
Tricep Pushdown
3 x 20 @ 27.5
ALOT of Hammer Curls and Reverse Flyes for joint health giant setted with Bench as per the usual.
May 11th, 2017
Song of the Day: Creatures of the Mud by Shokran
Clean Pull:
1 x 3 @ 135 (61.5)
1 x 3 @ 235 (106.6)
Conventional Deadlift
1 x 5 @ 135 (61.5)
2 x 3 @ 320 (145.1)
1 x 4 @ 320 (145.1)
Snatch Grip Deadlift
1 x 1 @ 225 (102)
Weighted Chinups
7 x 2 @ +10 (bw 195)
Seated Leg Curl
3 x 10 @ 125 (56.7)
Leg Press was being hogged by a loud prick, so I wasn’t going to bother asking to work in. So I did Split Squats and Hack Squats for my quad work instead.
DB Split Squat
1 x 7 @ 25
Machine Hack Squat
2 x 12 @ 145 (65.8)
1 x 15 @ 145 (65.8)
Machine Back Extension (w/ 3 Bands)
1 x 21 @ 305 (138.3)
Instagram embed isn’t working, is it since its a multi video post?
May 12th, 2017
Song of the day: Worn by Tenth Avenue North
Because I feel worn out and tired.
Pause Bench
1 x 20 @ 45
1 x 5 @ 95
1 x 2 @ 135 (61.5)
1 x 1 @ 155 (70.3)
5 x 3 @ 160 (72.6)
Strict Press
1 x 12 @ 45
1 x 10 @ 65
30 x 1 @ 97.5 (44.2)
1 x 10 @ 85 (38.6)
Barbell Row
1 x 1 @ 225 (102)
1 x 1 @ 185 (83.9)
Dual Pulley Row
3 x 15 @ 42.5
Side Bend
3 x 20 @ 50
Back Extension
1 x 31
A bunch of hammer curls and band aparts for joint health.
Wasn’t planning on it, but deloading this week. I have been thinking about it for 2 weeks and my recovery was messed up. Work has been stressful and exhausting…
Song of the day: The Winged Hussars by Sabaton
Strict Press:
1 x 13 @ 45
1 x 1 @ 95
Push Press:
1 x 1 @ 95
1 x 2 @ 115 (51.2)
1 x 0 @ 150 (68)
1 x 1 @ 150 (68)
Didn’t catch the first attempt low enough so I failed as my triceps couldn’t grind it out. Second time I got the timing right so I got it. Woddled around with the bar overhead trying to maintain balance to let it down safely. The failed rep did not help the rest of the session at all on top of the stress/fatique accumulation.
Strict Press:
1 x 2 @ 112.5 (51) 
3 x 5 @ 95
Mid Pin Press
1 x 10 @ 45
1 x 2 @ 95
Cable Row:
2 x 20 @ 55
1 x 16 @ 55
Cable Overhead ext
1 x 20 @ 27.5
1 x 12 @ 27.5
Band Pull Aparts and band curls for joint health
Unleash the BEAST
Also you should do a bit more back volume, could come bite you later if you are prone to that kind of injuries.
Really? Might have to do a little bit more then, probably add some more vertical pulling then.
May 16th, 2017
Deload
Song of the Day: The Age of Man by Spartan
Went right as peak time was starting, didn’t have the patience to deal with people. So no Trap Bar jumps, or leg press.
Back Squat
2 x 10 @ 45
1 x 8 @ 95
1 x 5 @ 135
1 x 2 @ 185
1 x 1 @ 205
1 x 1 @ 225
1 x 5 @ 240 (108.8)
2 x 4 @ 140 (Tempo)
Seated Leg Curl
1 x 20 @ 65
1 x 20 @ 70
edit: Did some jumps with my weighted vest and some super light side bends with the 20 lb I have at home.
https://www.instagram.com/p/BUK0iY2guUc/?taken-by=the_beast_in_i
May 17th, 2017
Deload
Song of the day: Wanderer by Amon Amarth
Bench Press (Touch and Go)
1 x 20 @ 45
1 x 10 @ 95
1 x 3 @ 135
1 x 1 @ 155
2 x 3 @ 177.5 (80.5)
1 x 1 @ 155
1 x 1 @ 135
Barbell Row
1 x 10 @ 45
1 x 5 @ 95
2 x 12 @ 140 (63.5)
DB Squeeze Press
2 x 10 @ 35 (15.9)
Tricep Pushdown
2 x 20 @ 17.5
Hammer curls and reverse flyes for joint health. Instead of pushing for 15-20 reps, I cut it at 10 - 12 reps.
May 18th, 2017
Song of the Day: Forth the Red Sun Rises by Valhalore
Deload Allegedly
Clean Pull
1 x 3 @ 135
1 x 1 @ 225
Deadlift
1 x 6 @ 135
1 x 3 @ 225
1 x 2 @275
1 x 3 @ 325
1 x 1 @ 325
Weighted Chinups
4 x 3 @ +10
Leg Press
2 x 20 @ 303
https://www.instagram.com/p/BUQmR4Hg0Bz/?taken-by=the_beast_in_i
Good lifting.
I think there is a way to inbed an Instagram video onto the screen not a link. Not sure how. If you look at MarkKO’s log he does it like that.
Thanks,got it to work once. For some reason can’t replicate it even though I have done it the same way everytime.