Officially registered for the Iowa Games Strongman competition as of 5 minutes ago. Competition day is July 15th.
June 14th, 2017
Satan is Real by Kreator
This song got stuck in my head againâŠ
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.
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 âtractionâ 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 âfunctionalâ fitness area. My back didnât lock up during Squats again so something there worked. Will probably do that for the last few weeks of my prep so that I donât 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 Unilateral shit is a weakness of mine since i donât 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 couldnât get in my Leg Press stuff. Will just make it up tomorrow. I just donât have the patience for people right now.
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 wasnât there. Hell if I didnât have a spotter I wouldnât 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
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
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
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
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 âgot itâ. 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 didnât do much on this day, but now itâs 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 didnât rest much between attempts. He almost truly had it once, was rooting for him Also someone got kicked out because they snuck in and didnât 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. Wasnât 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.
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)
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 wasnât 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
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 couldnât 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 didnât 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 wasnât worth resetting and going for 6 more.
https://www.instagram.com/p/BV5gWlygdVw/?taken-by=deku_strongman
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, âfelt rightâ
Unilateral Leg Press
3 x 15 @ 243
Unilateral Lying Leg Curl
3 x 20 @ 30
Side Bend
3 x 20 @ 60
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
Less than 14 days to go now!
June 3rd, 2017
Rorkeâs 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)
Every rep of every set was felt it was sucking life out of me. Donât 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.