531 for Strongman, week 3, day 1, cycle 3
OHP (swiss bar) mixed some kettleball swings in between sets
5 X 105
3 X 125
.5 x 3 x 135
2 x 3 x 125
5 x 115
Lat pulls (fat bar)
5 x 10 x 160-170
incline bench
5 x 135
3 x 185
1 + 2 x 225
face pulls
4 x 10 x 110-140
dips (w/slingshot)
3 x 5
carry/tire medley
2 x 50ft (carry, then 50ft tire)
sort of a “blah” session, but I got the work done. The gym is starting to be cooler, so I think I might need to start doing HIT first to warm-up and get the CNS firing at 100%.
531 for Strongman, week 3, day 2, cycle 3
DL
5 x 275
3 x 315
1 x 335
1 x 355 New PR! This came up faster than I expected–also double overhand
SSB squats (short pause at parallel)
5 x 135
3 x 185
1 +2 x 225
Plank holds
4 x as long as I could stand
I’ve cramming good stone throwing techniques in any spare moment. I might actually have the spin down–9 days til the contest.
531 for Strongman, week 3, day 3, cycle 3
Log c&p
5 x 130
3 x 140
1 x 160 came up easy!
065 x 3 x 180 'cause as usual I can’t lift and do arithmetic at the same time. I thought I was lifting 165 (5lb PR). I got this to forehead level anyways
Yoke
2 X 50ft 265
1 x 50ft 315
2 x 50ft 365
Atlas Stones
3 x 110
2 x 175
1 x 195 feeling pretty gassed
Waiting for a buddy to finish his DL session so we could throw stones, I started playing with the circus dumbells. got 45, 55, 65 with both hands. The great thing about training strongman is seeing some random feat of strength, then doing it, adding weight, doing it again.
531 for Strongman, Deload week , day 1, cycle 3
I hate deloading. I feel like I should train at planet fitness for the week, but my first Highlander-ish (couple strongman events mixed in) contest is this Saturday and I want to be there fresh, healthy and STRONG.
OHP (swiss bar)
3 x 5 x 85
Lat pulls
3 x 10 x 150
Face pulls
3 x 10+ x 120
Dips (slingshot assisted)
5 x
7 x
5 x
I threw the 90lb log around for reps for about 30 minutes. Zzzzzzzzzzzzzz
531 for Strongman, Deload week , day 2, cycle 3
DL
3 X 5 X 225 with authority, even though it was all I could do to NOT max out
SSB Squats
3 x 5 x 135 Paused at the bottom, but still…zzzzzzzzzz
Kettle Ball swings
many x 53lbs
a few x 63 lbs
lost of foam rolling. My shoulder was pretty jacked up from some impromptu throws. Feeling good, healthy and ready to rock and roll Saturday. I’m nervous about the open stone throw, and a press for reps, but I should at least place in the medley and farmers.
post contest–48hrs later I am ready to go again. I had a blast. I didn’t do all that well, but hit PR’s in the stone clean & press 150 x 6, and the farmers, 120 per hand x 250 god forsaken feet. The medley was also terrible. The carry portion, my ole’ friend the 150lb stone was a nice 50ft sprint, followed by an empty handed sprint, but the tire was brand new, awkward, and awful.
What did I learn? Not a revelation, but I need conditioning. My OHP capacity is better than I ever thought, but the emphasis on leg drive for the press cost me a lot of energy. I might just add conditioning to my program spreadsheet just to make sure it happens. Chris Karnes, who wrote the program I use, suggested adding box jumps because I feel I need more explosiveness, which I’ll do…I guess.
I also need to add more axel work, OHP and C&P to get used to the implement.
531 for Strongman, week 1 day 1, cycle 4
OHP
5 X 95
5 x 105
5 x 115
Lat pulls
3 x 10 x 150, 160
Incline press
5 x 135
5 x 155
5 x 165
Face pulls
2 x 15ish x 105
Dips w/slingshot
3 x 5
Tire flipping
2 x 50ft
1 x 25ft
I wimped out on the box jumps. My knees/ankles were a little tender from the contest. I opted for some good ole’ tire flipping, instead. I also cut carbs to almost nothing, so my energy is a little lower than usual. This is to restart my weight-loss, cut the extra 5lbs I gained in the past month, and to hopefully improve my ailing sinuses. I’ll hang with it for a little while.
531 for Strongman, week 1 day 2, cycle 4
DL
5 X 225
5 X 265
5 + 1 X 305
Front Squats (w/ the fs harness)
5 x 135
5 x 165
FS W/the log–I’m slightly more comfortable with the log in rack position so I thought I’d give it try
5 x 90
5 x 110
5 x 130
Glute Ham raises
3 x OMfG!
531 for Strongman, week 1 day 3, cycle 4
Log c&p
5 x 110
5 x 130
5 x 140
3 x 1 x 160
Yoke
50ft x 265
50ft x 355
50ft x 425
2 x 50ft x 475
Lite stones
75, 95, 115, 135 2x 175 to 56 inches
Farmers
3 x 50ft x 340 rookie mistake, I used baby oil to get tacky off my hands, then did farmers. More pain than work.
531 for Strongman, week 2, day 1, cycle 4
OHP
3 x 105
3 x 115
3 x 0 x 135 I had to try
3 x 1 x 125
Lat pulls, fat bar
10 x 150
10 x 160
10 x 2 170
Incline press
3 x 165
3 x 185
3 x 195
Facepulls tan band
2 x 20
Dips with slingshot
3 x 6-8 getting stronger!
531 for Strongman, week 2, day 2, cycle 4
Deadlift!
3 X 245
3 X 275
3 X 315
1 X 315 just because
Squat paused (with the chamfered SSB)
3 X 135
3 x 165
3 x 185
Glut Ham raises
3 x 3
a little bit of a taper. My first official Highland Games (all throwing) is Sunday so I didn’t want to cripple myself. Must get back to conditioning!
531 for Strongman, week 2, day 3, cycle 4
Log c&p
3 x 110
3 x 130
3 x 140
0 x 160 just wasn’t locking out
Yoke
2 x 50ft x 355
1 x 50ft x 455
Farmers
2 x 50ft x 340
1 x 50ft x 380
A low energy day, but throwing in a contest tomorrow. Got the work in, ready for battle tomorrow.
531 for Strongman, week 3, day 1, cycle 4
OHP
5 x 105
3 x 115
0 x 135 I feel stable with it, but it just won’t pass my forehead
Lat pulls
1 x 10 x 150
4 x 10 x 160
Incline press
5 x 155
3 x 195
1 + 2 x 225
Facepulls
2 x 20 x 115
Dips w/slingshot
3 x 5-8
531 for Strongman, week 3, day 2, cycle 4
Deadlift
5 x 265
3 x 300
1 x 335
1 x 365 a nice quick 10lb PR. The pull felt quick and confident. After years of being stuck at 335, I feel like 405, knock on wood, feels eminent. I had a cramped up lat (most of the week) otherwise I would have tested to failure.
Squat paused (with the chamfered SSB)
5 x 135
3 x 185
3 x 225
Totally forgot glute ham raises, abs, in PR euphoria.
531 for Strongman, week 3, day 3, cycle 4
Log clean and press
5 x 130
3 x 140
1 x 155
1 x 165 new PR! locked out by prayer alone
0 x 2 x 180
Yoke
100ft x 265
100ft x 355
50 ft x 445
50 ft x 535 (one drop) big PR, but I haven’t pushed myself on the yoke until this
Stones
185, 195, 225, 240…another PR!
My weight has leveled out between 308 and 310. This is a little disappointing, but I haven’t done any conditioning and barely stick to my diet. Its not heartbreaking, because I am PR’ing almost at will. DL, 365, felt like I could have pulled 405, (soon), Log c&p, 165 (more of a technique improvement I think) I’m trying to decide if I should drill down on the diet, or keep riding the PR wave.
531 for Strongman, week 4, day 1, cycle 4
I had been debating a deload this week due to an achy lat. I decided to do a more active delaod, with alternative movements to the norm.
OHP Axle–I find the axle hard to get into proper position, get tight and engage the lats so this was more of a practice
5 x 85
5 x 95
3 x 115
push press
3 x 2 x 125
Lat pulls–no lat pain here
3 x 10 x 150
Incline press
3 x 5 x 185
face pulls
3 x 10 x 110
Dips (slingshot)
3 x 8ish cranked these out!
Farmers
1 x 50ft x 170 per hand–lat cinched up, really irritated I might be on a real deload now.
531 for Strongman, week 4, day 2, cycle 4
My lat muscle is rebelling. a 225 DL was painful so I switched to Front squats using a SSB in reverse, an awesome solution if you have trouble FSing
3 x 135
3 x 185
3 x 195
3 x 225
2 x 3 x 185 paused
I tooled around with circus dumbbells, 55, 65, attempted 85 but it tore into my shoulder (rough edges) and 100 x bombed.
Glute ham raises
3 x mutha-fucka!
lots of rolling on the PVC, foam is just not doing it
531 for Strongman, week 1, day 1, cycle 5*
OHP
5 x 95
5 x 105
5 x 125
Lat pulls
3 x 10ish x 150
Incline press
5 x 165
5 x 185
5 x 195
Face pulls
2 x 20 x 125
Dips (slingshot)
3 x 8ish
Sled pushes
3 x 100ft x 180lbs
*becuase of my ailing lat, I took a week off, so restarting a fresh cycle
531 for Strongman, week 1, day 2, cycle 5
Deadlift
5 x 245
5 x 275
5 x 315 the two last sets were 10lbs more than programed. Finally feeling good agian
Front squats
5 x 175
5 x 205
3 x 225
3 x 175 paused
Glute ham raises
3 x 3
Yoke sprints
3 x 100 ft x 265…cause fuck yeah!
531 for Strongman, week 1, day 3, cycle 5
Log clean and press
5 x 110
5 x 130
5 x 150 while I was doing these I remembered that I struggled with 1x 150 earlier this summer
Yoke
3 x 50ft x 450
I skipped farmers due to my lat issue. More of a precaution than anything.
Stones
90-155 series
3 x 240 to 52 inches
Feeling good, healthy and strong