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Chalk, Nose Tork, And Steel


strongman1

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3/13/17 - Monday

recovery stuff

DB bench

4 x 20 x 25s

 

DB Rev Fly 

4 x 15 x 25s

 

Cable Tri

3 x 10 x 50

 

DB Curls

3 x 10 x 25s

 

Shoulder Rok

80 reps total, +10 lb

 

 

 

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3/15/17 - Wed

 

Deadlift - off 1 mat

1 x 545 - hook grip PR

 

SLDL

2 x 8 x 225

 

Chest Supported Row

3 x 8 x 90

 

In training for the bench only meet, I only deadlifted light (up to 405) in the last couple months and only squatted with the belt squat machine.  Back is feeling better.  

Decided to test out my hook grip deadlift since things were feeling good.  

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  • 3 months later...

    6/7/17    Wed
ME lower    
w/u    
belt squat    4 x 25 x empty (~100 lbs)
glute bridge    3 x 25 x 65
decline situp     3 x 20 x 20
    
Front Squat - to parallel box.  3 sec eccentric    
7 x 275 - didn't attempt 8th rep    
    
Deadlift - conventional.  3 sec eccentric    
3 x 365    
    
GHR.  3-3 tempo    
3 sets.  only get 3 reps.      
    
Decline situp    
3 x 10 x 45    
    
Glute Bridge (using the humper)    
3 x 1 min    
    
6/9/17    Fri
ME upper    
w/u    
rear delt rows    3 x 25
tricep pushdowns    3 x 20
    
Bench - paused    
5 x 310    
-2 board, narrow grip 1 finger on smooth.  3 sec eccentric.  2 sec pause    
6 x 255    
5 x 255    
those were until failure.  hard.  weak area for sure    
    
DB Row - no straps    
10 x 100    
10 x 122.5    
10 x 140    
    
DB Tri Ext    
2s x 45sec x 25    
    
6/11/17    Sun
DE lower    
sled drag 4 x 150' x 180    
rev hyper 3 x 20 x light    
abs 3 x 15    
    
Belt Squat w/ orange band.  2 sec pause    
8 x 3 x 190    
    
Deadlift conventional - 3 sec eccentric    
3 x 255    
3 x 265    
3 x 275    
3 x 285    
3 x 295    
3 x 305    
3 x 315    
3 x 325    
    
Good Mornings    
3 x 45sec x 145    
    
Lying Band Curls    
3 x 60sec x strong band    
    
Abs    
    
Calf Raises    
3 x 60sec    
    
6/12/17    Mon
DE upper    
w/u    
DB bench     4 x 25 x 30
Lat pulldowns    4 x 15 x 100
    
Bench.  double red band    
10 x 3 x 135    
    
DB Tricep Fold In    
3 x 60sec x 25    
    
Band Rear Delt Pull Apart    
4 x 25    
    
Forearm stuff    
    
Lateral Raise    
2 x 60s x 15    
    
6/14/17    Wed
ME lower    
belt squat    4 x 25
back ext    3 x 12
decline situp    3 x 25 x 30
    
SSB Squat - low box    
1 x 6 x 155    
3 x 6 x 205    
2 x 6 x 245    
had to cut last 2 sets    
    
Deficit SLDL, 2" block    
3 x 225    
3 x 275    
3 x 315    
3 x 365    
    
GHR    
3 x 3 x 10    
    
Standing Ab Crunch - 1sec pause at bottom    
4 x 25 x black band    
    
Rev Hyper    
3 x 10 x 180    
    
6/16/17    Fri
ME upper    
rear delt row    3 x 25 x 25
tricep pushdown    3 x 20 x 50
bamboo bar bench    3 x 20 x 50
    
Bench. Rev band - orange.  narrow grip, fingers at smooth.  3 sec pause    
2 x 225    
2 x 275    
5 x 315    
5 x 345    
10 x 275 - no pause.  3 fingers on smooth    
    
Chest Supported DB Rows    
3 x 45sec x 50    
    
Tricep Exxt    
3 x fail x 25    
    
Hammer Curls    
3 x 60sec x 25    
    
DB Lateral Riase    
3 x 60sec x 15    

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Look at all this tasty assistance work, plus a ME/DE split!  My stars!  I'd like to give the "humper" a run for it's money btw, and I don't even quite know what it is...

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