T Nation

You're A Strongman Camko (Hogwarts Gym of Liftcraft and F*ckery)

strength

#441

Random Powerbuiling Concoction(Week 3)
Tuesday(10/2) Upper Body Back

  1. Speed Press Triple
    1x3(155lbs)
  2. BTN Snatch Grip Press
    2x8(115lbs)
  3. DB Rear Delt Fly
    4x12(20lbs)
  4. CS Row w/pause
    4x10(80lbs)
  5. Reverse BB Curl
    4x20(60lbs)

Wednesday(10/03) Upper Body Shoulders

  1. Speed Press Triple
    1x3(135lbs)
  2. Push Press 2RM
    1x2(245lbs)
  3. Arnold Press
    4x10(55lbs)
  4. Front Raise
    4x10(50lbs)
  5. DB Incline Press
    4x12(70lbs)

#442

Random Powerbuilding Concoction(Week 4)

Thursday(10/05) Lower Body Deadlifts

1.Deadlifts(Conv.)
2x2(515lbs)
6x3(425lbs)

4 Round Circuit:

2a. SLDL 335lbsx8
2b. BB Row 225lbsx8
2c. Underhand Lat Pulldown 6 platesx8
2d. Good Mornings 205lbsx8

Deadlift Sets Video

Notes

  • Noticed that my Hips werent coming through quick enough on my top set of deads, so I focused on bringing my hips through as soon as the bar gets to my knees on the drop sets. Made a huge difference, really need to drill this in for my top sets.
  • As always, the circuit was killer, lowerback pump through the roof. all the power. love it.
  • Defenitely noticing some hypertrophy gains all over the place, lots of volume is noice.

#443

Random Powerbuilding Concoction(Week 4)

Monday(10/08) Upper Body Triceps
BW:225lbs

  1. Speed OH Press
    1x3(155lbs)
  2. CG Bench
    3x3(270lbs), 1x12/Slingshot(270lbs)
  3. Dips
    4x6(BW+60lbs)
  4. Overhead Tricep Cable Extension SuperSet
    4x8(62.5lbs)
  5. Reverse Curls SuperSet
    4x10(115lbs)

Notes

  • Speed on the press is getting faster and faster each week, small differences, but progress is progress.
  • Decided that for CG bench to add the slingshot for 1 amrap set after the working set to help overload the triceps. Feels good man.
  • Dips feeling really good, getting stronger with these despite the BW going up which is a good sign.
  • Isolation work, big arms for big lifts.

#444

Crazy Week, worked 80+hrs and school. Managed to get to the gym some times. Deloading this upcoming week cause I need a break, body is killing me.

Top Lifts for the Week:

Front Squats 10x5(255lbs)
BTN Press 2x6(135lbs)
Deadlifts 1x2(545lbs)


#445

Monday(10/15)

Deload week this week, did about 6 singles @ 215lbs for the push press and then 150 band pullaparts total.


#446

Got a membership at a real big boi strongman gym thats gonna be opening up pretty close to my place at some point this week. Stoked to finally be able to train with implements consistently. Anywho, end of the deload is today, so back to the regularly scheduled programming.


#447

Random Powerbuilding Concoction(Week 5)

Monday(10/22) Upper Body Shoulders

  1. Speed Press Triple
    135lbsx3
  2. Strict Press 8RM
    135lbsx8
  3. Arnold Press
    4x12(50lbs)
  4. DB Front Raise
    4x12(15lbs)
  5. DB Incline Press
    4x20(40lbs)

Notes

  • Good to be back at it after the deload, feeling good and refreshed. Ready to kill it again.
  • Gonna focus on strict press this round, my push press was able to go up so hopefully this will help my strict press as well which is suffering.
  • Started off with a conservative 8RM of 135lbs. One thing Ive noticed with my strict press is that even a small weight increase can feel huge. Like I could have gotten 10 or 12 reps with 135lbs but If I tried to go up 5 or 10lbs I would have struggled to get 8 cause my shoulders fatigue very quickly.
  • So Im staying relatively conservative cause I dont want to go to failure every week.
  • Same prescribed accessory work as the last round, hopefully itll help build mass and endurance.

#448

Sounds like a very solid plan. I’m enjoying that kind of programming currently


#449

Random Powerbuilding Concoction Week 5

Tuesday(10/23) Deadlift Day

  1. Deadlifts
    3x3(500lbs), 3x3(405lbs)
  2. Power Shrugs
    3x5(355lbs)
  3. Stiff Leg Deads
    3x5(315lbs)
  4. Pendlay Rows
    3x5(275lbs)
  5. Underhand Grip Lat Pulldowns
    3x5(220lbs)
  6. Good Mornings
    3x5(225lbs)

Thursday(10/25) Upper Body Tricep

  1. Speed Press
    1x3(145lbs)
  2. CG Bench
    1x1(320lbs), 3x6(225lbs), 1x20(225lbs)Slingshot
  3. Dips
    3xamrap@BW(20,16,15)
  4. Reverse Curl SS
    4x20(50lbs)
  5. Tricep Extensions SS
    4x15(100lbs)

Friday(10/26) Front Skwaats

  1. Front Squats
    1x3(265lbs), 1x3(285lbs), 1x3(300lbs)
  2. Leg Press
    1x10(630lbs), 1x8(670lbs), 1x6(700lbs)
  3. Split Squats
    3x20(95lbs)
  4. Leg Curls
    3x8(170lbs)
  5. Stiff Leg Deadlifts
    3x8(275lbs)

Saturday(10/27) Upper Body Back

  1. Speed Press
    1x3(140lbs)
  2. BTN Press
    1x12(115lbs)
  3. Rear Delt Fly
    4x15(90lbs)
  4. Chest Supported Rows
    4x15(80lbs)
  5. FacePulls
    4x20(42.5lbs)

Notes

  • May be doing weekly updates from this time on, based on my schedule it just seems to be the easiest way for me to consistently update this log. If I have the time I may post day to day, but that is unlikely until winter break in December.
  • Besides that, first week back training went really well. Nothing to complain about, everythign going smoothly. Except for the one thing I have to complain about.
  • My. Fucking. Deadlifts. Are. Awful.
  • Idk what happened but somewhere down the line my form/technique shit the bed and now my back is starting to round significantly and my lockout isnt happening when its supposed too. Gonna be posting a video tomorrow hopefully of my form, see if we cant figure this fucker out.
  • Either way, they just dont feel right anymore and I love deadlifts so, dis needs to be fixed.

#450

Take some time with light weight in between workouts to work on form… maybe some banded speed work. Strip the form down and start from scratch.


#451

I second the Hog right there.
I could ad do some heavy KB swings it might help strengthening the back a bit.


#452

I appreciate the input, but my form/technique is spot on when Im warming up with lighter weights. Its only when I get to 500+lbs does it start to deteriorate, which makes me think its some sort of muscular weakness or imbalance somewhere causing this. It is also frustrating cause looking at older videos of me pulling 500+ the form was great, only recently has this become an issue which confuses me. I am gonna start doing more KB swings tho, cause I used to do them pretty much every workout and I feel like that helped alot.


#453

Those things have helped my lower back a ton. I thought it would hurt, but no, it’s good.


#454

all good man just providing some input… maybe when you get some time video?


#455

Im deadlifting later today, Ill get it on video.


#456

It’s a lot easier for muscle memory to take over with lighter weights than it is with heavier weights, which could be part of it. Are there any cues that you used to use and then stopped?

For me, after I use a certain cue for a few weeks, it becomes part of my motor pattern and I don’t need to think about it anymore (like all people). But perhaps (if this is the case) you just need to bring certain cue(s) back to the forefront of your thoughts and force your body to do what it needs to do.

That’s my best guess, honestly.


#457

Random Powerbuilding Concoction Week 6

Monday(10/29) Upper Body Shoulders

  1. Speed Press
    140lbsx3
  2. Strict Press
    155lbsx6
  3. Arnold Press
    4x12(50lbs)
  4. Front Raise
    4x12(50lbs)
  5. DB Incline Press
    4x15(55lbs)

Tuesday(10/30) Deadlift Day

  1. Deadlifts
    1x2(515lbs), 3x3(425lbs)
  2. Power Shrugs
    3x5(385lbs)
  3. Stiff Leg Deads
    3x5(335lbs)
  4. Pendlay Rows
    3x5(275lbs)
  5. Underhand Grip Lat Pulldowns
    3x5(6 Plates)
  6. Good Mornings
    3x5(205lbs)

Thursday(11/01) Upper Body Tricep

  1. Speed Press
    1x3(145lbs)
  2. CG Bench
    4x6(240lbs), 1x12(240lbs)SlingShot
  3. Dips
    4x6(BW+75lbs)
  4. Reverse Curl SS
    4x15(75lbs)
  5. Skullcrushers SS
    4x15(75lbs)

Friday(11/02) Front Skwaats

  1. Front Squats
    10x3(250lbs)Beltless
  2. Leg Press
    4x25(4 Plates)
  3. Leg CurlsSS
    3x15(110lbs)
  4. Leg ExtensionsSS
    3x30(110lbs)
  5. DB Stiff Leg
    3x15(80lbs)

Notes

  • Good week this week training, back still rounding on deadlifts, but they are fast as fuck so a lose/win whatever situation. Will post video later.
  • The lifting 5 days a week is starting to take its toll, only 3 more weeks left luckily then switching to a 3 day a week strongman specific program which will be good for my health.
  • Feeling really fatigued going into this week, despite the good training my diet and sleep hit an all time low last week. At like shit and slept even worse, averaging about 4hrs a night for the whole week.
  • Having trouble staying asleep at night, gonna lower my caffeine intake and get some zzquil see if that helps.
  • Diet wise, gonna be cutting out all dairy products this month. I realize that I rely heavily on dairy in my everyday diet. I believe it is starting to make me sluggish and bloated, so Im gonna cut it out and see if anything changes.

#458

If it’s your upper back, that’s more or less okay, from what I’ve read.


#459

Nah, its my lower back. Its not like a catback deadlift, but its noticable. Im starting to think that my hamstrings just might be too tight, gonna spend extra attention on them next session see if that helps.


#460

Random Powerbuilding Concoction Week 6

Monday(11/05) Upper Body Back

  1. Speed Press
    1x3(135lbs)
  2. BTN Press
    2x10(115lbs)
  3. Rear Delt Fly
    4x12(110lbs)
  4. Chest Supported Rows
    4x12(90lbs)
  5. FacePulls
    4x20(65lbs)

Notes

  • A day behind cause of work and family stuff, starting week 7 today