Back to regular deadlift rep work.
Deadlifts
4 x 6 @ 340 (154.2)
Front Squats
3 x 9 @ 190 (86)
Good Morning (SS) Suitcase Carry
4 x 20 @ 70 (SS) 4 x 1 @ 65
Might actually be 5 rounds, lost count so I did another round.
Peterson Stepups 2 x 20
https://www.instagram.com/p/BfcW3s7Axds/?taken-by=beast_in_i
https://www.instagram.com/p/Bfcd0oZglwJ/?taken-by=beast_in_i
Shriner Strength 2018 Pre-Prep
I was stupid and I tried to max out Strict Press while exclusively doing skill work for the last little while.
Strict Press (SS) Band Pullapart
x 1 @ 115
5 x 0 @ 140
Explosive up to my nose then dead stop. So…
Pin Press (Nose Lv)
2 x 10 @ 65
x 10 @ 70
Pin Press (Lockout)
x 2 @ 145
x 1 @ 150
Licis Press
x 1 @ 95
x 2 @ 65
https://www.instagram.com/p/BfM1gJXlElu/?taken-by=martinslicis
Endless Chinups
10 x 3
Concentration Curl 2 x20
Ez Curl Bar (SS) 3 x 20
Skullcrusher (SS) 3 x 20
Hammer Curl 2 x20
Shriner Strength 2018 Pre-Prep
Back Squat
1 x 4 @ 285 (129.3)
1 x 1 @ 300 (Paused) (136)
High Bar (Beltless)
4 x 10 @ 215
Isometric Deadlift (SS) DOH Deadlift
3 x 1 (SS) 3 x 2 @ 325
Step Ups
x 8 @ 155
x 14 @ 105
Walking Lunges
3 x ugh @ 55
DOH Static Holds
46 seconds @ 135
55 seconds @ 135
Leg Ext 2 x 20
Leg Curl 1 x 30
https://www.instagram.com/p/Bfm6XXTgoD2/?taken-by=beast_in_i
https://www.instagram.com/p/Bfm66l9AY2J/?taken-by=beast_in_i
Shriner Strength 2018 Pre-Prep
Close Grip Bench (SS) Band Pullaprts
x 2 @ 195
.5 Board Close Grip Bench (SS) Band Pullaprts
3 x 10 @ 145
Cable Row(SS) 3 x 15
Low to High Fly (SS) 3 x 15
BTB Lateral Raise 2 x 20
**Concentration Curl ** 2 x 20
Axle Ez Curl Bar (SS)2 x 20
Axle Skullcrushers (SS) 2 x 20
Hammer Curls 2 x 20
Shriner Strength 2018 Pre-Prep
Deadlift
4 x 6 @ 350 (158.8)
Accidentally loaded 5lbs heavy, didn’t realize my mistake til after my second set. Decided to just run with it.
Front Squat
3 x 8 @ 195 (88.5)
Good Morning (SS) Suitcase Carry
4 x 20 @ 75 (SS) 4 x 1 @ 70
Peterson Stepup 2 x 20
Leg Ext (GS) Lying Leg Curl (GS) Calf Press
2 x 25 (GS) 2 x 25 (GS) 2 x 30
https://www.instagram.com/p/BfuTAmOAUJY/?taken-by=beast_in_i
Why did I have discover this on a rest day
Shriner Strength 2018 Pre-Prep
Deloading next week so that I don’t worry about carrying extra fatigue into comp prep. So I am pumping up the volume.
Strict Press (SS) Band pullaparts
1 x 1 @ 125
4 x 5 @ 95
1 x 9 @ 95
Chinups Endless 4’s
10 x 4
Pretty happy with how this turned out. Even though I am deloading next week I am still doing the max set, just no extra sets for extra ‘skill development’/volume
Concentration Curls 2 x 20
Skullcrusher 3 x 20
Ez Bar Curl 3 x 20
Hammer Curl 3 x20
Pullovers 2 x 20
DB Incline Fly (SS) 2 x 20
Squeeze Press (SS) 2 x 20
DB French Press 2 x 20
Shrugs 4 x 10 @ 225
Strict Press 2 x 20
I was so hyped to kill training after watching/hearing about the Arnold Strongman Classic
Back Squat
1 x 5 @ 290 (131.5)
High Bar (Beltless)
3 x 10 @ 220 (99.8)
High Bar
1 x 10 @ 220(99.8)
Pause @ Knee Deadlifts (Beltless)
5 x 3 @ 330
Stepup
1 x 8 @ 155
1 x 14 @ 110
DOH Axle Deadlifts
4 x 3 @ 135
Walking Lunges
3 x Fuck @ 65
Calf Presses 3 x 20
Side Bends 2 x 20
Leg Press 1 x 30
Good Girl Machine 4 x 20
Bad Girl Machine 4 x 22
Started doing these myself. Maybe they’ll help with sumo deads I dunno.
Honestly just doing them occasionally to help keep my hips healthy and add a little extra mass. “An ounce of prevention is worth a pound of cure”
Deload
.5 Board Close Grip Bench (SS) Band Pullaparts
x 10 @ 150
Cable Row 2 x 15
Cocnetration Curl 1x20
Skullcrusher 1x20
Ez Bar Curl 1x20
Deload
Back Squat
2 x 5 @ 265
High Bar
1 x 10 @ 225
DOH Axle Deadlifts
2 x 3 @ 140
Pause @ Knee Deadlift
3 x 2 @ 330
Stepup
1 x 12 @ 115
Walking Lunges
1 x ugh @ 65
1 x ok @ 45
Standing Leg Ext
1 x 20
Now feasting on tacos
Signed up for the Iowa Games Strongman Competition, which is 9 weeks after Shriner Strength. Same deal as last time where it’s four of seven possible events; Farmers Walk, Tire Flip, Vehicle Pull, Loading Relay, Arm Over Arm Pull, Ground to Overhead Relay, Car Deadlift, and/or Overhead Press. I am about 8 lbs heavier than last year so I am just gonna punch up instead of trying to cut hard earned weight.
That’s my 2 competitions for the year and then its back to training being a rep fest
Deload
Be prepared to turn your brain off for this song
Strict Press (SS) Band pullaparts
2 x 5 @ 95
Chinups
x 10
Failed to improve on number of rep, but the reps themselves are improving.
Concentration Curl 1 x 20
Skullcrusher 1 x 20
Ez Bar Curl 1 x 20
Hammer Curl 1 x 20
Shrugs 1 x 10 @ 235
Happy bday bro! Hope you have/had a good day
Thanks Duke!
Deload
Had to restrain myself from doing birthday deadlifts tonight. Was very close to doing it, then I asked myself why I wanted to do them. I couldn’t come up with a good enough answer so I just stuck to the plan.
Deadlifts
2 x 6 @ 350
Front Squats
2 x 8 @ 195
Good Morning (SS) Suitcase carry
2 x 20 @ 75 (SS) 2 x 1 @ 70
Peterson Stepup 1 x 20
Standing Leg Extension 1 x 20
Shriner Strength 2018 Prep
Bench Press (SS) Band Pullaparts
5 x 5 @ 165 (75)
Back to my old grip width
Band Meadow’s Rows
4 x 15 @ 50 + Band
DB Strict Press
2 x 20 @ 20
1 x 20 @ 15
One side at a time as opposed to at the same time like I usually do
Fat Grip Hammercurl 3 x 20
Cable Overhead (Uni) Ext 3 x 20
Low to High Cable Fly 2 x 15
Machine Lateral Raise 2 x 20
Full Front Raise 1 x 10
Shriner Strength 2018 Prep
Back Squat
4 x 5 @ 265
1 x 2 @ 265
1 x 5 @ 265
So on my 5th set, I misgrooved at the top of the descent, I tried to “catch” it but ended up slamming down on the safetys. Been probably about a year since I have actually failed a Back Squat rep. Before that it had been going pretty good.
DOH Axle Deadlift
3 x 3 @ 145
DOH Deadlift
x 1 @ 335
Pause @ Knee Deadlift (Beltless)
5 x 3 @ 335
Stepup 2 x 12 @ 115
Walking Lunges 3 x Argh @ 70
Standing Leg Ext 1 x 20
Side Bend 2 x 20 @ 70
https://www.instagram.com/p/BgSbOyflM22/?taken-by=beast_in_i
