The BEAst_in_i: Crown the King (of Curses)

Officially registered for the Iowa Games Strongman competition as of 5 minutes ago. Competition day is July 15th.

3 Likes

June 14th, 2017

Satan is Real by Kreator

This song got stuck in my head again


Back Squat
2 x 10 @ 45
1 x 3 @ 135
1 x 3 @ 185
1 x 1 @ 225
3 x 5 @ 240 (108.9)

Pause Deadlift (Just off the ground)
1 x 5 @ 135
1 x1 @ 225
2 x 3 @ 240 (108.9)
3 x 3 @ 245 (111.1)

Side Bend
1 x 20 @ 65
1 x 20 @ 80
1 x 20 @ 90 (40.8)

Leg Press (2 Bands)
3 x 10 @ 255 (115.7)

Kneeling Leg Curl
2 x 20 @ 25

Wanted to do a third set but my hamstring started to cramp really bad when I knealed down onto the machine so I stopped there.

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June 14th, 2017

Hail to the King by Avenged Seven Fold

Bench Press (T&G)
1 x 20 @ 45
1 x 5 @ 95
1 x 2 @ 135
4 x 5 @ 160(72.6)
1 x 6 @ 160 (72.6)
1 x 1 @ 135 (Super long pause)

Seated Cable Row
2 x 15 @ 160 (72.6)
1 x 15 @ 140

Had to really force myself to do something other than a barbell row variation. Part of the point of the way I train Rows is to have a high level of general rowing strength and not specifically a really good Barbell Rower.

DB Squeeze Press
3 x 12 @ 45

Tricep Pushdown
3 x 20 @ 37.5

Lots of Hammer Curls and Reverse Flyes for joint health.

June 15th, 2017

Angels Holocaust (1991) by Iced Earth

Aye, a song as old as I am.

Chinups
1 x 9 @ 196
1 x 5 @ 196

The set of 9 was an all time rep PR, Odin I suck at this but I am finally making headway with it.

Clean Pull
1 x 3 @ 135
2 x 2 @ 225

Deadlift
1 x 3 @ 225
1 x 2 @ 225
1 x 1 @ 290 (Double Overhand)
3 x 5 @ 290 (131.5)

Did more weight than last time and hit the minimum which is what matters. Back was feeling tight after this so I took 10 minutes before hitting Squats to ‘traction’ my back. Used the lat pulldown and let it pull on me then did some back extensions. Then I laid down on the couch thing they have in the ‘functional’ fitness area. My back didn’t lock up during Squats again so something there worked. Will probably do that for the last few weeks of my prep so that I don’t have anymore scares like last week.

The 290 double overhand felt really powerful. Grip is definitely improving, through other methods besides hammering it.

Back Squat
2 x 10 @ 45
1 x 5 @ 95
1 x 3 @ 135
5 x 8 @ 165 (74.8)

Kneeling Leg Curl
2 x 15 @ 25
1 x 10 @ 25

Tried to trick it into letting me do more but I still ended up with 40 reps :sob: Unilateral shit is a weakness of mine since i don’t train it often enough.

Side Bend
3 x 20 @ 50

Decided to go light and just get some work in. Peak time was starting and I wanted to gtfo Also because of this and people were constantly on the leg machines I couldn’t get in my Leg Press stuff. Will just make it up tomorrow. I just don’t have the patience for people right now.

2 Likes

6/17/2017

Furious Decay of a Dying World by Kabrium

My schedule through the 9th of July is looking good for recovery purposes. Have to 8 straight days but I get multiple weekends off, which means multiple actual full days of rest between now and the competition.

Lowerbody giant set to make up for yesterdays lack of Leg Press.

Bad Girl
3 x 20 @ 205

Leg Extensions
3 x 20 @ 55

Single Leg Leg Press
3 x 10 @ 30

Need more unilateral work, can tell right leg is stronger than left by a decent margin.

Main workout

Bench Press (Pause)
1 x 10 @ 45
1 x 5 @ 95
1 x 1 @ 135
1 x 1 @ 155
1 x 4 @ 165 (74.8)

Was hoping to match the the 165 x 5 I set right after my deload but I knew it wasn’t there. Hell if I didn’t have a spotter I wouldn’t have gone for the 4th.

Axel Strict Press
1 x 10 @ 45
1 x 5 @ 65
5 x 3 @ 97.5 (44.2)
1 x 10 @ 65

Meadows Row
1 x 10 @ 25
4 x 10 @ 50

I like these, these felt good. Probably going to do some more of it next week.

Bw Back Extension
1 x 50

1 Like

June 19th, 2017

Black Flag by Iced Earth

Strict Press
1 x 10 @ 45
1 x 3 @ 65
1 x 1 @ 95
5 x 3 @ 107.5 (48.8)

Meadows Row
1 x 10 @ 25
4 x 15 @ 55

DB Incline Bench
3 x 10 @ 40

Cable Overhead Ext
3 x 15 @ 30.5

Lateral Raises
5 sets

1 Like

JUne 20th, 2017

Seasons by Dragonforce

Back Squat
2 x 10 @ 45
1 x 5 @ 95
1 x 3 @ 135
1 x 3 @ 185
1 x1 @ 225
1 x 1 @ 235
3 x 3 @ 255 (115.6)

Frankenstein Front Squat
1 x 3 @ 135

Pause Deadlifts
1 x 3 @ 135
1 x 1 @ 225
5 x 3 @ 255 (115.6)

Double Overhand Axel Deadlifts
1 x 1 @ 135
1 x 1 @ 185

Single Leg Leg Press
3 x 12 @ 193

Kneeling Leg Curl
2 x 12 @ 35
1 x 15 @ 15

Side Bends
1 x 20 @ 70
1 x 20 @ 85
1 x 20 @ 95

2 Likes

June 21 th, 2017

Courtesy Call by Thousand Foot Krutch

Bench Press
1 x 20 @ 45
1 x 5 @ 95
1 x 1 @ 135
1 x 1 @ 155
4 x 3 @ 170 (77.1)
1 x 4 @ 170 (77.1)
1 x 2 @ 155 (Super long pause)

Barbell Row
1 x 20 @ 45
1 x 5 @ 135
1 x 5 @ 185
1 x 12 @ 245 (111.1)
1 x 12 @ 225 (102)
1 x 16 @ 185

DB Squeeze Press
2 x 12 @ 50
1 x 8 @ 50

Tricep Pushdown
3 x 20 @ 42.5

BW Back Extension
1 x 52

Tons of Curls and Reverse Flyes

1 Like

JUne 23rd, 2017

The Veil by Iced Earth

Clean Pull
1 x 3 @ 135
2 x 2 @ 230

Deadlift
1 x 3 @ 135
1 x 1 @ 225
1 x 1 @ 275
2 x 3 @ 320 (145.1)
1 x 4 @ 320 (145.1)

Snatch Grip Deadlift
1 x 2 @ 225

Back Squat
2 x 10 @ 45
1 x 5 @ 95
1 x 1 @ 135
4 x 5 @ 185 (83.9)
1 x 10 @ 185 (83.9)

Single Leg Leg Press
3 x 12 @ 213

Knealing Leg Curl
3 x 15 @ 40

Chinup
1 x 9 @ BW (196)

Side Bend
3 x 20 @ 45

Finger Extensions (Band)
5 x 20

Cool stuff happened today. Hook grip clicked with me today, I finally ‘got it’. Not something I was thinking about but I decided to roll with it during my warmup. Knealing Leg Curl made a nice jump

June 23rd, 2017

Creatures of the Mud by Shokran

Not much to this workout. Dropped the second Bench instance until the prep is over, which is planned so I can focus more on my Overhead for the last part of my prep. Already didn’t do much on this day, but now it’s so little. Some excitement at my gym tonight, one of the regulars kept trying to Clean 225 and failed 5 times. His biggest issue is that he didn’t rest much between attempts. He almost truly had it once, was rooting for him :slight_smile: Also someone got kicked out because they snuck in and didn’t have a membership. The lady who came in asked everyone their to show their 24 hr key or they had to leave.

Axle Strict Press
1 x 10 @ 45
1 x 5 @ 65
5 x 3 @ 100 (45.4)

Barbell Row
1 x 25 @ 45
1 x 5 @ 135
1 x 2 @ 185
1 x 5 @ 225
1 x 5 @ 275 (124.7)

DB Seal Row
2 x 15 @ 30
2 X 15 @ 35

Band Pull Aparts for joint health

How do you row so much?

@hugh_gilly I am really shocked by my Rowing progress too. Wasn’t that long ago I barely did 225 for 1. I just think it comes from Rowing 3 times a week for volume, doing tons of different variations and always pushing for progression really hard.

1 Like

June 26th

The End of Innocence by Symphony X

Strict Press
1 x 10 @ 45
1 x 5 @ 65
1 x 1 @ 95
5 x 3 @ 110 (49.9)

Z Press
1 x 5 @ 45
1 x 1 @ 95

DB Seal Row
1 x 15 @ 35
4 x 15 @ 40

Incline DB Bench
3 x 10 @ 45

Cable Overhead Ext
1 x 15 @ 44
2 x 10 @ 44

Lateral Raises
3 Sets

Front Raise
1 set

Lots of Reverse Flyes and Curls for joint health.

Side note, I woke up this morning/afternoon and I finally saw a noticeable difference in my shoulders aesthetically. Finally starting to actually grow.

June 27th, 2017

Hero by Skillet

Back Squat
2 x 10 @ 45
1 x 6 @ 135
1 x 3 @ 185
1 x 1 @ 225
1 x 1 @ 235
2 x 3 @ 260 (117.9)
1 x 4 @ 260 (117.9):smiley:

Front Squat (because I am idjit)
1 x 1 @ 185
1 x 1 @ 205 (92.9)
1 x 0 @ 225 (102)

Probably could have grinded it out but I thought it wasn’t worth it today.

Pause Deadlift (Off the floor)
1 x 3 @ 135
1 x 1 @ 225
1 x 3 @ 265 (120.2)
1 x 3 @ 270 (112.5)
1 x 3 @ 275 (124.7)

The last set was about as slow as I want pause reps to be.

Single Leg Leg Press
3 x 15 @ 223

Knealing Leg Curl
1 x 10 @ 45
1 x 12 @ 35
1 x 15 @ 25

Side Bend
3 x 20 @ 55

1 Like

Lost my wrist wraps, fucking great.

June 28th, 2017

Dead Inside by Skillet

Because I am dead inside from helping my parents move, taking on an extra shift at work, and trying to maintain my training for my contest these last 3 days. training had been a mixed bad because of it
 Strict Press I met dead on, Squat I got a little extra and Bench Press was barely miss with calculated volume. If I had been better hydrated, better fed, and better rested today would have been better.

HAd access to some strongman equipment tonight since I was at a different gym. Like a little kid in candy store, but I knew I couldn’t overdo it since my recovery is a little fucked right now, so I just chose to give the log a run

Bench Press
1 x 15 @ 45
1 x 5 @ 135
1 x 1 @ 155
2 x 3 @ 175 (77.1)
3 x 3 @ 170 (79.4)

So since this didn’t work out I will just do 5 x 3 @ 175 next week
Pause Close Grip Bench
1 x 5 @ 135

Log Clean
6 x 3

Db Seal Row
3 x 15 @ 40

Squeeze Press
2 x 10 @ 55
1 x 4 @ 55

The dumbbells were not suitable to this lift and it slipped mid set because of it. So after I failed I decided it wasn’t worth resetting and going for 6 more.

https://www.instagram.com/p/BV5gWlygdVw/?taken-by=deku_strongman

2 Likes

June 29th, 2017

Through the Fire and Flames by Dragonforce

Survived moving the rest of my parents crap and hit my numbers on everything except Bench.

Clean Pull
1 x 3 @ 135
1 x 1 @ 245

Deadlift
1 x 3 @ 135
1 x 1 @ 225
1 x 1 @ 275
2 x 3 @ 325 (147.4)
1 x 4 @ 325 (147.4)

Back Squat
2 x 10 @ 45
1 x 5 @ 135
1 x 3 @ 185
2 x 5 @ 205 (92.99)
1 x 11 @ 205 (92.99)

Practiced a new queue today. Trying to press it off my back during the ascent, ‘felt right’

Unilateral Leg Press
3 x 15 @ 243

Unilateral Lying Leg Curl
3 x 20 @ 30

Side Bend
3 x 20 @ 60

1 Like

June 1st, 2017

Headstrong by Trapt

Day late because I lost my keys which has my only 24 hour access key on it. Found them this morning.

Axle Strict Press
1 x10 @ 45
1 x 5 @ 65
1 x 1 @ 95
2 x 3 @ 105 (47.6)
1 x 5 @ 105 (47.6)

Barbell Row
1 x 30 @ 45
1 x 5 @ 135
1 x 3 @ 225
1 x 6 @ 295 (133.8)

Pendlay Row
1 x 0 @ 225 (lol)
1 x 8 @ 135

First time doing Pendlay Rows. Probably going to spend sometime on these soon

Meadows Row
1 x 10 @ 25
3 x 15 @ 60
1 x 15 @ 60 + Chain

Ugly MF Cleans
1 x 1 @ 135
1 x 1 @ 140
1 x 1 @ 145

Tricep Pushdown
3 x 20 @ 47.5

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Less than 14 days to go now!

1 Like

June 3rd, 2017

Rorke’s Drift by Sabaton

Strict Press
1 x 10 @ 45
1 x 5 @ 65
1 x 1 @ 95
4 x 3 @ 112.5 (51)
1 x 5 @ 112.5 (51) :flushed:

Every rep of every set was felt it was sucking life out of me. Don’t know where the 5 reps on the last set came from.

DB Seal Row
4 x 15 @ 45

DB Incline Bench
1 x 10 @ 55
1 x 9 @ 55
1 x 6 @ 55

Cable Overhead Ext
4 x 20 @ 27.5

Tons of curls, some reverse flyes, lots of feeling dead inside.