531 for Strongman, week 2, day 1, cycle 5
OHP
5 X 105
5 X 115
5 X 130 How can I bomb 135, but knock these out?
Fat bar lat pulls
4 x 10 x 150
Incline press (dumbbell for a change)
5 x 35/hand
2 x 5 x 45 felt a little unsteady, but I am also feeling the effect this morning
face pulls
2 x 20 x 125
dips (slingshot assisted)
3 x 6-8ish
Sled pushes
3 x 100ft x 240+sled–sort of medium speed 75% of a sprint
531 for Strongman, week 2, day 2, cycle 5
My bulldog, essentially my son, has been sick all week with a tummy issue. It causes him to not sleep very well, which causes me to not sleep well. I’ve been operating on 2-5 hours of sleep most of the week, so my energy and enthusiasm has been low.
Deadlift
3 x 255
3 x 295
3 x 330 I realized I programmed a bigger jump because of my PR last month. This shit got real.
Front Squat (80LB)
3 X 170
2 X 3 X 190
Glut Ham raises
3 x 3
husafell stone
90 x 2 x 100ft
140 x 2 x 100ft
140 x 2 x 50ft
531 for Strongman, week 2, day 3 cycle 5
Log Clean & Press
3 x 120
3 x 150
3 x 0 x 180 soooo close! My first attempt was an inch or so from lockout
Yoke
2 x 100 ft x 355 (1 drop/turn)
3 x 50ft x 445
Atlas stones
2 x 185 to 52inches
3 x 1 x 185 to 65 inches
531 for Strongman, week 3, day 1 cycle 5
5 x 105
3 x 125
0 x 135 grrrrrrr! Stalled at the nose
Lat pulls
4 x 10 x 160
Incline press dumbell
5 x 40/hand
3 x 45
1 +2 x 50
Face pull
2 x 20ish x 125
Dips (slingshot)
3 x 8ish
531 for Strongman, week 3, day 2 cycle 5
Deadlift
5 x 275
3 x 315
1 x 345
1 x 375 new PR, (+10lbs) came up without a fight, so…I decided to take a shot at 405
3 x 0 x 405 Ok, too much of a jump. First attempt, got to my knees, ditched as it stalled mainly to lack of confidence. 2nd and 3rd, broke the floor with a couple inches, but it was not happening. Throwing 4 wheels on a bar was a good experience even if I bombed. I still got my PR, which seems to be coming like clockwork.
Front Squats (paused SSB)
3 x 175
3 X 205
3 X 235
531 for Strongman, week 3, day 3 cycle 5
Log Clean and Press
5 x 130
3 x 140
1 x 160
1 x 170 new PR
3 X 0 X 180 again, soooo close. Keep ya’ fuck’n elbows up! Gotta learn to drive, dip, lockout
Farmers
2 x 100ft x 140 per hand
3 x 50ft x 160 per hand
Stones
3 x 195 to 52 inches
2 x 240
0 x 250 pretty much fading here. Shitty dinner last night, no great sleep, but got my log PR, still making progress. Chase Karnes program is great, and I am not even completely following it, just using the principals.
531 for Strongman, week 2, day 1cycle 6
OHP
5 x 115 should have been 5 X 105, but as usual I can add and lift at the same time. Of course, this felt heavy, and I was feeling like crap so I dropped the weight to 95
5 x 5 x 95
Lat pulls Fat grips
10 x 150
10 x 160
10 x 170
Incline press
5 x 155
5 x 175
5 x 195
facepulls
2 x 15 x 125
dips
1x 1 This whole night was a struggle to get anything done. I felt like 75% of my normal self. I haven’t had a “bad” day in a long time, so I’ll accept it and come back stronger.
531 for Strongman, week 2, day 2 cycle 6
Thanksgiving day morning
Deadlift
5 x 245
5 x 285
5 x 315 owning 315 these days
Front Squats paused SSB
3 x 175
3 x 205
3 x 235
This was planned to be a shorter workout because the gym was only open a short time. Back to normalcy, i need to get back to assistance, abs, etc.
finally got some sleep. I have been battling a sinus infection that made it almost impossible to sleep. It was finally clearing up and I got a full night’s sleep. As I have become stronger I am noticing how much diet and sleep effect my performance. I used to be able to get away with some shitty diet or sleep. If I don’t eat some good protein, I feel shitty. Tuesday’s OHP was embarrassing. The week before I was bitching about being able to rep 130, but missing 135, this week I barely moved 95. Who’ da thunk all that talk was true?
531 for Strongman, week 2, day 3 cycle 6Â
Log clean and press
5 x 110
5 x 140
3 x 160
1 x 170
1 x 2 x 180 dem PRz! This was the weight that alluded me for a month. Good confident clean, big chest, elbows up, big explosive drive, head through, BAM! Hold it a second with authority. Do it again to make sure. I have more.
Farmers
1 x 50ft x 140/hand
1 x 150ft x 140/hand this took a lot out of me
2 x 50ft x 140/hand
Stones
155 to 52 56, 65 inches
195 to 52, 56, failed 65
In a conversation with a yonger gym pal, he mentioned a guy who has made some big gains and PR’s at 42. The kid insisted that the suspect had to be “assisted” to be able to do that. I said I’m 39 and 11 months, and PR weekly. Damned kidz never heard of old man strenf. I should scroll back and see how many weeks I’ve gone PRing in row. The log was really a matter of technique, but outside of some shitty noob mistakes on techniques, I feel like I am capable of anything.
531 for Strongman, week 2, day 1 cycle 6
OHP
3 x 3 x 125 As I was working up I threw on 25’s, and then just threw on some 10’s and pressed out 3 reps. I should have done 105, 115, then 125, so I just went with it and did 3x3.
Dick presses (really)
3 x 3 x 75
Lat pulls
4 x 10ish 150, 160, 170
Incline dumbell
3 x 45
3 x 50
3 x 55
Facepulls
2 x 15ish x 125
Dips (slingshot)
3 x 5ish
531 for Strongman, week 2, day 2 cycle 6
got to the gym feeling motivated, but not energized
DL
3 X 245
3 X 285
3 X 335 slow grinders
SSB Squats
3 x 175
3 x 225
3 x 245
wandered off the battlefield. I have eating like crap (happy holidays) and slowed my caffeine intake a lot (fuck that), but I got my working sets in and feel it in the posterior chain. Not every workout can be epic, I guess.
531 for Strongman, week 3, day 1 cycle 6
OHP
5 X 105
3 X 123
1 X 135 new PR! As pitiful as it might sound, I have been chasing this for sometime. A few years ago my shoulders used to pop out of joint in the middle of the night if I slept on it wrong. Now, I am a pressing nut.
Dick’s Press
3 x 5 x 75
Lat Pulls (fat bar)
5 x 10 x 160
Incline Press (barbell)
3 x 5 ish x 85–its a start. My shoulders were pretty fatigued so I did not want to push my luck
Dips (slingshot)
3 x 5 energy fading fast here.
I skipped face pulls. I was running out of time.
Lesson for the week, don’t try to cut down on caffeine mid-cycle, especially when pushing for the end of the year goals. I hit my OHP, Log C&P, and I am very close on my DL and Atlas stones. I have but my weight goal on hold to focus on my strength. This is only temporary and sort of a “I don’t really want to control myself during the holidays, so lets call it a light bulking phase.”
I am thinking about bringing benching and squatting back into my programming. Many of the guys in my gym are doing a powerlifting meet and it would be a good experience for me, but I like the strongman world and I am hesitant to switch focus mid stream.
531 for Strongman, week 3, day 1 cycle 6
DL
5 X 285
3 X 320
1 X 365 should have been 355, but I was pressed for time.
0 x 385 grrrrr I guess I can’t PR everytime. I blame a stressful day, and irritating evening
My back has been acting up this week, and my knee has hurt all week. I stretched and PVC/foam rolled and straightened out my back enough to hit my working sets. I got out of work late, just to find out my wife is too lazy to help out and feed the animals. This made me 30+ minutes late getting the gym. In hindsight I probably should not have attempted a PR, but dedicates to front squats with the time I had left…but I kind’a thought I had it in me. The good part is I should be fresh for event day and I need some solid stone time–I have a gym-win to get.
531 for Strongman, week 3, day 3 cycle 6
Log clean and press
5 x 135
3 x 150
3 x 1 x 170
Atlas Stones
185, 195, 240, 250! PR, i missed this last time but I was pretty worn down. it came up slow, but it is mine
Yoke
2 x 100ft x 355 (drop and turn)
2 x 50ft x 445
My energy has been low all week, but my diet has been crap. The Master’s class gym record for the Atlas stoen to 52 inches is 255. I’ll break it in 13 days.
531 for Strongman, week 4, day 1 cycle 6–I decided to repeat the “3’s” week so I could deload xmas week and gym-win
OHP
3 X 105
3 X 115
3 X 130
Dicks Press
3 x 5 x 75
Lat pulls (fat bar)
4 x 10 x 170
Incline press
3 x 165
3 x 185
3 x 195
face pulls
2 x 20ish x thick grey band
dips (slingshot)
3 x 5
kettlebell swings 52lbs
531 for Strongman, week 4, day 1 cycle 6–I decided to repeat the “3’s” week so I could deload xmas week and gym-win
Deadlift
3 x 275
3 x 295
3 x 335 I was feeling good so…
1 x 365
1 x 385 10lb PR
1 x 405 a nice 30lb PR all in, and I hit my 2014 resolution. This came up smooth and felt quick. I was definitely “in the groove,” and the gym was full of positive energy.
Nice work on the PR and closing out the year strong!
I’m getting intrigued by all of this strongman stuff. I think I’ve got the beard needed to have some success with it, but I lack access to much of the equipment.
[quote]twojarslave wrote:
Nice work on the PR and closing out the year strong!
I’m getting intrigued by all of this strongman stuff. I think I’ve got the beard needed to have some success with it, but I lack access to much of the equipment.
[/quote]
Thanks! It’s been a big year for me. I really feel like I finally have the conventional deadlift figured out and that my PR’s are more good technique than strength gains.
The strongman training is so much fun. I cant say enough good about this program, Kentucky 531 for strongman by Chase Karnes. It’s the best parts of 531, but with the events I hit the posterior chain and OHP twice a week on a 3 day split. Also, the carry events make great conditioning/HITT work for weight loss (once the eggnog runs dry). Every week I look forward to “event day” and rush in to the gym like a kid on xmas morning. I lucked out, my gym is owned by a pro strongman so I have access to everything, and tremendous support and coaching.
FYI–Starting Strongman (website) has a map of Strongman friendly gyms, there are a few in Maine, or you can start making your own stuff. There is a lot of “how to” on the same site.
531 for Strongman, week 4, day 1 cycle 6–I decided to repeat the “3’s” week so I could deload xmas week and gym-win
Log
3 x 120
3 x 140
1 x 160
3 x o x 180–just not committed to it
farmers
1 x 50ft x 140/hand
3 x 50ft x 160/per hand
Atlas Stones
3 x 185 to 52inches
1 x 3 x 155 to 58 inches
definitely time to deload. I came in motivated, but didn’t have the “punch” to complete push events.
I’ve been on a total “not doing shit” deload this week, but on Friday I turned 40, joining the Masters class. I went to the gym to oull the 275lb stone, which would be a gym record for Masters.
Warm-up hit 155lb cobra style.
195 x 2
225
250 I actually bailed on this, I didnt lap it right.
275 attempt 1–it came up slow but confident. I lapped it, but I was wide and didn’t have a good position. I stood up anyways, got it on the platform, but I couldn’t get a good position to pop it over. It slipped and I caught it (biceps feeling this 24hrs later) , maybe not the smartest thing with 275, and made another attempt to place it, but it was not happening.
275 attempt 2–hamstrings feeling really beat, again, pulled with confidence, again lapped with a stance too wide and unable to get the right position to get it there, ditched.
275 attempt 3–same as above. For whatever reason I just couldn’t step under the stone to lap it properly. I have the strength, but just didn’t get it there. Sooooo close! I’ll get it, its inevitable, and its the same size as the 300lb stone, so i think that or 320 is reasonable for 2015.