531 for strongman week 2, day 1
I basically skipped mobility, but I was feeling good
Deadlift
3 x 275
3 x 325
3 x 365 best DL session in a long time
Bilateral leg press
this press is the huge ElitFTS Monster press, no idea how much the sled weights but it is a mutha
10 x 135
3 x 5-7 x 225
Gooooood Mornings
5 x 135
5 x 165
Kettlebell swings
10 x 70lb
7 x 88lb
5 x 88lb I was tempted to go heavier but the groin/hams are still not 100%
…and some abs
531 for strongman week 2, day 2
Squats
2 x 10 x 135–its a start. I was feeling a little under-motivated so I thought some light squats might wake me up and a chance to get my form back together.
OHP
3 X 115
3 X 125
3 X 135 I have my max set at 155, so the top set should have been 140 x 3, but that max is a little aggressive and not actually proven. 135 x 3 was a PR, and was probably an 8.5 for effort.
Dick’s Press
5 x 3 x 95
Lat pulls
180 x 10
200 x 8
200 x 8ish
Incline press
3 x 165
3 x 225 big jumps, but in hulk mode so run with it
3 x 245
Overhead triceps extensions
7ish x 85
7ish x 2 x 95
531 for strongman week 2 day 3
Log
3 x 140
3 x 150
3 x 170 cleaned all reps, becuase I droped the first rep
1 x190 easy peasy, but missed 2 other attempts, fatigued
Squats
3 x 5 x 135 paused
Car DL
3 x 5 x 850 tire
Finally feeling healthy and capable agian. Triceps were not really at 100% after Thursdays attempt to murder them, but still some good work on the log.
531 for strongman week 3 Day 1
Deadlifts
5 x 305
3 x 345
1 x 385
Front Squats
5 x 175
3 x 225
1 x 245
reverse hypers
3 x 5ish x+90 my posterior chain was toast at this point, but I got some good work in. I feel like I had much more in the tank for deadlifts, but I wanted to make sure I got some FS in too.
531 for strongman week 3 Day 2
OHP
My warm-up kind of sucked and I didn’t feel in the groove, but time marches on.
5 X 115
2 x 125
1 x 135 this came up without a fight. I really should have gone for a PR, but was not feeling 100%
dick’s press
3 x 3 x 95
high pulls
3 x 3-5 x 95
Lat pulls
10 x 150
10 x 2 x 170
Incline press
5 x 155
3 x 205
1 x 235
tricep pushdowns
10 x 155
10 x 175
10 x 185
I cant believe I am not nearly as sore as I thought I would be. Usually if I am feeling off I feel like a train wreck the next day. Either way, I got the work in. No fight in me lately, not sure what that’s about. I have been unusually calm and peaceful, but last night just sort of blah.
531 for strongman week 3 Day 3
Log
5 X 140
3 X 160
1 X 180
1 X 190
0 X 3 X 200
Viking Press
10 x +90
10 x +110
7 x +140
531 for strongman week 4 Day 1
Deadlift
5 x 265
5 x 325
5 x 1 x 365 So…I got no sleep the night before, due to stress and the first days of no carbs. My grip was failing pretty badly and I had to go with a mixed grip (I 2X overhanded 405 before) but the real symptom of no sleep was that I read my programing worng and did the 3’s week loads with 5’s. Although it felt like a bad workout, in reality it was a pretty solid one.
bilateral leg presses
3 x 5 x 135 groin still not 100%
followed by some rolling and mobility in an effort to reduce DOS…feeling pretty good this morning considering.
531 for strongman week 5 Day 1
Deadlift
3 x 285
3 x 325
3 x 375 All double overhand
Front Squats
3 x 175
3 x 195
3 x 200
Tire flipping
3 x 50ft x 750lb tire
531 for strongman week 5 Day 2
OHP
3 X 110
3 X 125
3 X 135–no sleeves, nice and easy
Lat pulls, Fat Bart
3 x 7-10ish x 180
Sled pushes
3 x 100ft (with a turnaround) x 230lbs
531 for strongman week 5 Day 3
Log clean & press
3 x 140
3 x 160
3 x 1 x 180
Farmers
3 x 100tt x 140/hand
200 ft x 140/hand doing dat cardio!
531 for strongman week 5.1 Day 1
I had unplanned deload due to car trouble so back to the damned 5’s
531 for strongman week 5.1 Day 1
I had unplanned deload due to car trouble so back to the damned 5’s
Deadlift
5 x 275
5 x 320
5 x 365 easy-peasy!
Front Squats
5 x 175
5 x 225
3 x 245
Sled pushes
3 x 50 ft x 280lbs–this was a mutha-facka!
531 for strongman week 5.1 Day 2
OHP
5 X 105
5 X 116
2 X 3 X 135
Dick presses
3 x 3 x 95
Lat pulls
3 x 10 x 170
Incline bench
5 x 135
5 x 185
5 x 225
sled pushed
5 x 50ft x 230
531 for strongman week 5.1 Day 3
Log clean and press
5 x 140
5 x 160 all one motion
2 x 3 x 180 I can throw 180 up for reps, I maxed at 190, but can’t break 200. I feel like I am stalled here, not sure why yet.
Farmers
3 x 50ft x 140 per hand sprints
2 x 50ft x 160 per hand
3 x 50ft x 190 per hand–no doubt I’d complete these runs, but owwwwwwch! I may need to refocus on building some fortitude.
I am a weight loss drive (again, but for real) because I don’t have any contests planned and I don’t have much of a better thing to do. I am low carbing the days (which keeps me out of the snack machine) and eating moderate carbs at night. Much to my surprise, I leaned I have very low T and high Estrogen. The Dr, who otherwise was a douche, put on an antietrogen med and also recommended weight loss via a Mediterranean diet. All his advice was from the 80’s and 90’s, and he cautioned me against creatine and a whole host of other things. He probably would have cautioned me against lifting in general, but I was already clearly ready to bounce him off the walls.
My plan, diet as stated above and a commitment to do a minimum of 3 x 50ft cardio HIT runs. Results this week, down 7 lbs.
531 for strongman week 6 Day 1
Deadlift
3 x 295
3 x 340
2 x 1 x 385
Front squat
3 x 175
3 x 225
3 x 225
sled pushes and pulls (50ft up and back)
3 x 200 trying to shorted the rest period in between these
531 for strongman week 6 Day 2
OHP (axle)
3 x 115 slight miscalculate, should have been 105
3 x 125
3 x 145 (small new PR…well actually kind of a big deal. I could barley press 95lbs a year ago. This by a 1rm calculator puts me at 155 and I still had more in the tank)
1 push-press x 145
Lat pulls
10 x 180
2 x 10 x 170
Sled pushes
3 x 100ft (turnaround) x 200lbs a 7 out of 10 effort
Down 7lbs, no longer a SHW.
531 for strongman week 6 Day 3
Log clean and press
3 x 140
3 x 160
3 x 180 I struggled with these, missed one and did them all as breathing reps, but when I racke3d these it felt like I had it right
1 x 200 successs! 10lb PR, 2hundy being a goal I have been chasing for sometime. It went up almost frustratingly easy. It racked pretty much against my throat, the push was clean and I think II was definitely missing on technique instead of strength
Super yoke
2 x 50ft x 355
3 x 50ft x 445
531 for strongman week 6 Day 3
Log clean and press
3 x 140
3 x 160
3 x 180 I struggled with these, missed one and did them all as breathing reps, but when I racked these it felt like I had it right
1 x 200 successs! 10lb PR, 2hundy being a goal I have been chasing for sometime. It went up almost frustratingly easy. It racked pretty much against my throat, the push was clean and I think I got a nice dip under too. Head through, locked out, and held there with authority. I was definitely missing before because of technique instead of strength
Super yoke
2 x 50ft x 355
3 x 50ft x 445
531 for strongman week 7 Day 1
Deadlift day
I had a particularly terrible day at work. I decided that I would PR or die trying
5 x 315
3 x 365
1 x 405
2 x 0 x 455 I know, pretty stupid to go after a 30lb PR
1 x 435 a much more reasonable 10lb PR
Sled pushed
3 x 100ft x 200lbs fast
531 for strongman week 7 Day 2
OHP (Axle)
5 X 115
3 X 135
1 X 145 A PR (I think) something I knew I could do, but hadn’t until then
1 X 155 definitely a PR! I actually have this is as my 1rm max for OHP, but as I said I thought I was sandbagging a little
0 x 160 missed but did not dedicate to it. I think it is attainable when I want it
Sandbag carries
3 x 100ft x 150lbs nice and quick