Security fob found, glad I didn’t have to go through getting another one. Pen and Paper workout journal is still missing so I bought a new notebook and started a new one. Hope I can find the old one, because there is a ton of workouts logged in there that haven’t been posted anywhere.
Power Snatch
6 x 1 @ 105
3 x 1 @ 95
Deadlift
1 x 1 @ 315 (Conv)
1 x 1 @ 340 (154)(Sumo)
5 x 6 @ 285 (129)
I had no fight left. Had to force the Front Squats.
Front Squat
1 x 10 @ 155 (70)
1 x 8 @ 155 (70)
1 x 6 @ 155 (70)
Double Overhand Rack Pulls
1 x 1 @ 315
5 x 1 @ 225 w/ static holds
Hip Thrusts
1 x 10 @ 185
2 x 20 @ 185
Leg Press 1 x 20 @ 823
Leg Curl 3 x 20
Chinups 2 x 5
BAck Ext 2 x 30
Pause Bench
1 x 8 @ 152.5 (69)
T & G Bench
5 x 8 @ 145 (65.7)
Barbell Row
1 x 15 @ 185 (83.9)
4 x 12 @ 185 (83.9)
Cable Side Raise 4 x 20
Cable Front Raise 2 x 20
Cable Fly 2 x 20
Skullcrusher 5 x 20
Side Bends: 3 x 20 @ 75, 2 x 20 @ 70
Rear Delts: Alot
Curls: A lot
Go to War by Nothing More
Back Squat
1 x 1 @ 275 (125)(Pause)
5 x 8 @ 215 (97.5)
RDL (Knees to hips)
3 x 12 @ 270 (122.5)
Leg Press 3 x 20 @ 733
Leg Ext 3 x 20
Calf Raise 2 x 20
Side Bend 4 x 20 @ 75
Back Ext 2 x 30
Strict Press
5 x 7 @ 95 (43)
Cable Row
4 x 15
Incline Bench
3 x 12 @ 100 (45)
Facepulls: Alot
Hammer Curls: Alot
French Press 5 x 20
Front Raises 1 x 20, 1 x 17
Machine Side Raises 4 x 20
Pullover 2 x 20 @ 35
No Snatches tonight. Lower back tweaked out yesterday so I am playing it more cautious right now while still trying to get work done.
Deadlift
5 x 6 @ 290 (131.5)
Front Squat (w/ Belt)
1 x 8 @ 155 (70)
2 x 10 @ 155 (70)
Hip Thrust 3 x 12 @ 190
Leg Press 3 x 20 @ 823
Leg Curl 3 x 20
Calf Raises 2 x 20
Back Ext 3 x 30
Pause Bench
1 x 8 @ 160 (72.5)
T & G Bench
4 x 7 @ 147.5 (67)
Close Grip Bench
1 x 9 @ 147.5 (67)
Barbell Row
5 x 15 @ 190
Curls: Alot
Rear Delt: A lot
Front Raise: 2 x 20
Skullcrusher 5 x 20
Side Bend: 5 x 20 @ 80
Side Raise: 4 x 20
Pec Dec 2 x 20
Ring Dips: 4, 1, 2, 3
Pretty happy about the ring dips, never been able to do them before so to be able to do as much as I did made me pretty happy.
Felt great going intp workout, workout was ass.
Back Squat
2 x 1 @ 275 (Pause)(125)
5 x 8 @ 220 (100)
So nothing I could do made these feel right tonight, struggled through and made it tho.
RDL
1 x 10 @ 275
2 x 12 @ 275
Leg Press 3 x 20 @ 843
Machine Kick Back 3 x 20
Calf Press 2 x 22
Side Bend 4 x 20 @ 90
Back Ext 2 x 10 @ 115
Took a video of me doing a rep of sumo and a rep of conventional deadlifts and it appears I can get pretty vertical with a sumo stance. Something to think about for right now, lacks specificity for strongman since it mandates conventional deadlifts but it might be useful to train sumo more often. If anything I might stronger with it, since I hit 340 while never training it and 370 x 2 is my conventional max.
http://www.instagram.com/p/Ba0HIY2AU1n/?taken-by=beast_in_i.
Strict Press
5 x 6 @ 97.5 (44)
Cable Row
4 x 20
Incline Bench
3 x 12 @ 102.5 (46.5)
French Press 5 x 20
Front Raise 1 x 15, 1 x 20
Hammer Curl: A lot
Rear Delt Stuff: A lot
Band Tricep PD: 2 x 20
Cable Pullover 2 x 20
Machine Side Delt Raise: 4 x 20
Deadlifts felt really good today, as did Front Squats. Moving event type stuff always feels amazing on my lower back need to start working it in more.
Deadlift
5 x 6 @ 295 (134)
Front Squat (Belted)
3 x 10 @ 160 (72.5)
Front Loaded Carry: 100lbs x 2 laps
Hip Thrust 3 x 12 @ 195
Leg Press 2 x 20 @ 863, 1 x 26 @ 863
Calf Press 2 x 20
Weighted Back Ext 3 x10
Trying to dial in my deadlift form a little more. Went in and fiddled with a few different stances 3 different conventional stances and 3 different sumo stances.
Conv:
- My Normal Stance
- Same Hand Width, Wider stance
- Wider Hands and Feet
Sumo:
- Narrow Sumo
- Normal Sumo
- Ultra Wide
All 3 conventional stances felt good. Narrow sumo felt the best of the sumos, Normal sumo was fine just had to be more patient with the pull. Ultra Wide felt not good. Going to put my feet out a smidge wider and keep my hands where they are. Narrow Sumo and Normal Sumo are both options for further analysis as assistance movements or back up main stance.
So Far From Victory by Demon Shire
Pause Bench
1 x 12 @ 147.5 (67)
T& G Bench Press
5 x 7 @ 150 (68)
Sextuple Pause Bench
3 x 1 @ 135
Barbell Row
5 x 15 @ 200
Skullcrusher 5 x 20
Curls: A lot
Rear Delts: A lot
Front Raise: 2 x 20
Side Delt Raise: 4 x 20
Pec Fly: 2 x 20
Side Bends: 5 x 20 @ 85
Back Squat
1 x 1 @ 280 (127)(Pause)
1 x 1 @ 280 (127)
5 x 8 @ 225 (102)
Hit my goal for 5 x 8’s with a few reps in the tank on the last set. Lets keep riding this train
Below the Knee Rack Pull
3 x 10 @ 280 (127)
Slightly longer rom than what I have been doing with RDLs. Struggled with the first 2 sets by the 3rd set I had it figured out. Went from 205 lbs for 3 x 10 to 275 lbs for 3 x 12 on RDLs. Used that movement to much success for 3 .5 months. Will definitely revisit again in the future.
Leg Press 3 x 20 @ 753
Machine Glute kickback 2 x 20
Calf Press 2 x 20
Lying Leg Curl 3 x 20
Side Bend 4 x 21 @ 60
Weighted Back Ext. 2 x 11
Rise by State of Mine
Strict Press
5 x 6 @ 100 (45)
Cable Row
2 x 15, 2 x 20
Incline Bench
3 x 12 @ 115
Hammer Curls: A lot
Rear Delt: Alot
French Press 5 x20
Cable Pullover: 2 x20
Lateral Raises: 4 x20
Front Raises: 2 x 20
Pec Fly: 2 x 20
OH Tricep Medicine Ball Throw: Some w/ 4lbs, 7 lbs and little with 16 lbs
Had to push this session back a day to take of more important things. This also ended up being a 3.5 hr session for a lot of reasons. The best one was that one of the guys I talk to on regular basis at the gym asked me to teach him how to deadlift. He took it pretty seriously unlike his friend. Started him on 65lbs since we have the kitchen counter bumpers which are 10lbs a piece. Had him work up to a non maximal double with 185lbs. He wanted to max out but I wouldn’t let him go any higher. I told him to get some more practice in and work on learning the lift for a while before truly maxing out. Then had him do some Back Ext to build up his erectors and then some ab pushouts to help him understand bracing better and some ab strength. On to my workout
Deadlifts
5 x 6 @ 300 (136)
Front Squat
3 x 8 @ 165 (75)
Hip Thrust
3 x 12 @ 205 (93)
Leg Press 3 x 20 @ 1003
Leg Ext 2 x 100 (yes hundred rep sets)
Calf Press 2 x 20
Back Ext 3 x 12 @ 135
Frame Carries (Trap Bar) 5 x 1 @ 135
Are you even human? I think i would quit after 30 lol.
Nope, I am a BEAst!
Rise by State of Mine
Having car problems, so I said fuck it and walked to the gym.
Pause Bench
1 x 9 @ 157.5 (71.5)
T & G Bench
4 x 7 @ 152.5 (69)
1 x 10 @ 152.5 (69)
Barbell Row (SS)
5 x 15 @ 210
Side Raises 4 x 20 (SS)
BTB Static Hold
1 x 30 seconds @ 225
Skullcrusher 1 x 3, 5 x 20
Pec Fly 5 x 20
Curls: A lot
Rear Delt: A lot
Side Bend 4 x 20 @ 90
Front Raise 2 x 20
Some deadlifts from Wedensday:
https://www.instagram.com/p/BbSvXjcgI-j/?taken-by=beast_in_i
Car still being shitty. Couldn’t go last night, the 24 hr gym is too far to walk to and reasonably kill Squats/Rack Pulls and accessories. 1.5 hr walk each way. So I decided I would go to the closer non 24 hr gym this morning. Turns out its only open for 2 hours on Sunday from 1pm to 3pm, whats the point? I also need over 2 hours for Squat/Dead sessions, and I have to be at work at 3! So there was no way to get everything in. So my last ditch was to check my college’s gym which I live across the street from. Hallelujah it opens at 8am and is open til 6pm, college saving my gains for once instead of stealing them.
Back Squat
1 x 1 @ 280 (127)(Paused)
5 x 8 @ 230 (104)
Rack Pull @ Knee
1 x 10 @ 295
2 x 12 @ 295
This was as low as the rack goes. Should have found another way to setup but it doesn’t really matter in the grand scheme.
Leg Press 3 x 20 @ 913
Side Bend 5 x 20 @ 85
Machine Glute Kick Back 3 x 20
Leg Curl 3 x 20
Calves 2 x 20 @ 225
Back Ext 2 x 11 @ 110
Something that is neat is the machines they have in this gym is that they count reps and time sets and rest periods. Helped to have something to cross verify my reps with.