strongman1 Posted March 4, 2015 Author Share Posted March 4, 2015 2/28/15 - Sat Jump Rope 1000 jumps total Bunch of stretching, mobility stuff 2/19/15 - Sun Jump Rope KB Swings 2 x 20 x 70 DB Rev Lunges 2 x 8 x 25 DB RDL 2 x 10 x 50 Ab Rotation 2 x 12 clustered a bunch of this together Quote Link to comment Share on other sites More sharing options...
MattM Posted March 4, 2015 Share Posted March 4, 2015 How did you like the earthquake bar? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 5, 2015 Author Share Posted March 5, 2015 (edited) How did you like the earthquake bar? It's a nice change of pace. Can feel the small stabilizers get a little PUMP! It's not a real earthquake bar, which I'm pretty sure doesn't matter at all. Just a pvc pipe, then hang plates off it with bands. Sumo Deadlift 2 x 475 2 x 500 2 x 525 6 x 550 - alt grip, belt. tore both calluses though, lame, gotta set that grip better 550 reps 1-3 550 reps 3-6 You know that your reps look tough when the cameraman stops recording after rep 3 because surely you can't do more... little did he know I was only half way done! The old saying "make every rep look the same"... I take that to the extreme and every rep looks like a max effort. Barbell Row 3 x 8 x 225 - had to belt up SLDL 2 x 10 x 225 - slow eccentric, no belt Band Pull Aparts 2 x 15 Edited March 5, 2015 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 5, 2015 Author Share Posted March 5, 2015 About 2 years ago I set a goal to drop some weight to get within range of the 231 class. At that time I was up to about 279. This morning I was 249, so pretty happy about that. Probably could cut from here, but I'd rather cut from 243 or about a 5% cut. Ideally I'd like to go down to about 239, then in the last 8 weeks before a comp I could be in a calorie surplus and gain about 1 lb every 2 weeks up to 243, then cut water. Someone has to compete at 231 after all, since Moeller will be a 200 lb'er Quote Link to comment Share on other sites More sharing options...
MattM Posted March 5, 2015 Share Posted March 5, 2015 About 2 years ago I set a goal to drop some weight to get within range of the 231 class. At that time I was up to about 279. This morning I was 249, so pretty happy about that. Probably could cut from here, but I'd rather cut from 243 or about a 5% cut. Ideally I'd like to go down to about 239, then in the last 8 weeks before a comp I could be in a calorie surplus and gain about 1 lb every 2 weeks up to 243, then cut water. Someone has to compete at 231 after all, since Moeller will be a 200 lb'er Oh my stars! Looks like we're all LIGHTWEIGHTS! Next you'll be doing a bodybuilding show, just watch Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 5, 2015 Author Share Posted March 5, 2015 About 2 years ago I set a goal to drop some weight to get within range of the 231 class. At that time I was up to about 279. This morning I was 249, so pretty happy about that. Probably could cut from here, but I'd rather cut from 243 or about a 5% cut. Ideally I'd like to go down to about 239, then in the last 8 weeks before a comp I could be in a calorie surplus and gain about 1 lb every 2 weeks up to 243, then cut water. Someone has to compete at 231 after all, since Moeller will be a 200 lb'er Oh my stars! Looks like we're all LIGHTWEIGHTS! Next you'll be doing a bodybuilding show, just watch This is where bodybuilding falls into the priority list: strongman, powerlifting, grip, olympic lifting, highland games, mma, pole fitness, mas wrestling, bodybuilding, crossfit. It'll take me a while to get to bodybuilding Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 6, 2015 Share Posted March 6, 2015 About 2 years ago I set a goal to drop some weight to get within range of the 231 class. At that time I was up to about 279. This morning I was 249, so pretty happy about that. Probably could cut from here, but I'd rather cut from 243 or about a 5% cut. Ideally I'd like to go down to about 239, then in the last 8 weeks before a comp I could be in a calorie surplus and gain about 1 lb every 2 weeks up to 243, then cut water. Someone has to compete at 231 after all, since Moeller will be a 200 lb'er Oh my stars! Looks like we're all LIGHTWEIGHTS! Next you'll be doing a bodybuilding show, just watch This is where bodybuilding falls into the priority list: strongman, powerlifting, grip, olympic lifting, highland games, mma, pole fitness, mas wrestling, bodybuilding, crossfit. It'll take me a while to get to bodybuilding Sumo looks really good. Although, your lifts always look good -- technically sound. Can't believe the reps you're pumping out. I don't know if your back can handle it but if you did some of the high rack pulls (like Matt's doing) I'm willing to bet your dead will go up quite a bit. Just seems like you need to get used to some heavier weights. That's impressive progress on the weight loss along with maintaining/gaining strength! Whatever you're doing is obviously working! You forgot gymnastics, bass fishing, and all-male hot-bikram yoga. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 19, 2015 Author Share Posted March 19, 2015 (edited) gotta catch up the log a bit 3/9/15 - Mon @ the Elite FTS compound in Columbus. Pretty legendary gym. Only got in because I was with Marshall. Bench 3 x 365 - really 2, had a little help on the 3rd add slingshot 5 x 365 Cable Row 5 sets of 10 up to 270 DB Bench 1 set @ 125 had to run, get back to the Arnold --------------------------- 3/11/16 - Wed Sumo Deadlift 455 7 x 3 x 405 Snatch Grip Deadlift 2 x 8 x 315 1 x 10 x 315 - straps Edited March 19, 2015 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 19, 2015 Author Share Posted March 19, 2015 3/13/15 - Friday Board Press 3 board 3 x 320 3 x 370 3 x 390 - forgot if I got 2 or 3. last rep had a little help DB Bench 3 x 5 x 122.5 Some other asst stuff. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 19, 2015 Author Share Posted March 19, 2015 3/15/15 - Sun Rackable Cambered Bar Squat 2 x 3 x 365 DB Bulgarian Split Squats 2 x 10 x 35s Abs Been avoiding squatting, last time it bothered my back for a while. Trying to work a little back in. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 19, 2015 Author Share Posted March 19, 2015 (edited) 3/18/15 - Wed Sumo Deadlift 1 x 495 1 x 545 3 x 585 - this could be a real PR. Been so long since I've done heavy sumo. A really long time ago I did 2 x 600. alt grip, belt Snatch Grip Deadlift 3 x 8 x 335 - DO grip Ab Wheel 1 x 15 Ab Rotation 3 x 15 Planks front 2 x 45 x 30s - plate on back side 1 x BW x 30s Good deadlift day. Haven't went this heavy since last summer, when I did conventional 1 x 585 and 3 x 575. Could be a bodyweight PR, if that was a real thing! BW was 247 this morning. Edited March 19, 2015 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 19, 2015 Author Share Posted March 19, 2015 Sumo looks really good. Although, your lifts always look good -- technically sound. Can't believe the reps you're pumping out. I don't know if your back can handle it but if you did some of the high rack pulls (like Matt's doing) I'm willing to bet your dead will go up quite a bit. Just seems like you need to get used to some heavier weights. That's impressive progress on the weight loss along with maintaining/gaining strength! Whatever you're doing is obviously working! You forgot gymnastics, bass fishing, and all-male hot-bikram yoga. Mike, thanks for the tip! I'll try to work in some high rack pulls. I'm honestly a little scared to try, need to work up the guts and just do it. You thinking below or above the knee? I saw you had Matt doing some snatch grip as well, so I've done those the last 2 weeks, which is just fine on the back. Definitely feel those in the upper back and haven't even gone heavy with them. Quote Link to comment Share on other sites More sharing options...
MattM Posted March 22, 2015 Share Posted March 22, 2015 3/18/15 - Wed Sumo Deadlift 1 x 495 1 x 545 3 x 585 - this could be a real PR. Been so long since I've done heavy sumo. A really long time ago I did 2 x 600. alt grip, belt Snatch Grip Deadlift 3 x 8 x 335 - DO grip Ab Wheel 1 x 15 Ab Rotation 3 x 15 Planks front 2 x 45 x 30s - plate on back side 1 x BW x 30s Good deadlift day. Haven't went this heavy since last summer, when I did conventional 1 x 585 and 3 x 575. Could be a bodyweight PR, if that was a real thing! BW was 247 this morning. Awesome stuff Kelly!!! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 22, 2015 Author Share Posted March 22, 2015 Thanks Matt! 3/20/15 - Fri Slingshot Bench 1 x 2 x 370 3 x 5 x 370 Strict Press 135, 185 - trying some grip stuff DB Row 5 x 122.5 15 x 150 - no straps Band Curls Band Pull Aparts ' Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 24, 2015 Author Share Posted March 24, 2015 3/22/15 - Sun Safety Squat 3 x 8 x 280 using Jason's method, which I'd describe as a combination of wide stance squat and good morning DB Bulgarian Split Squat 3 x 8 x 35s DB Rev Fly 3 x 12 x 35 Ab Rotation 3 x 15 Plank front 60s, 45s - got surprisingly hard. tired or core is weak side 30s lot of stretching Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 24, 2015 Share Posted March 24, 2015 above the knee for sure. Get you legs under it. shouldn't bother you back if high enough but the overload will do wonders. snatch grip is great for helping your back as well. Can you get vid? If you go wide-stance squat, your back angle should be almost constant (taking tension off the lower back and putting onto the hips) Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 21, 2015 Author Share Posted April 21, 2015 above the knee for sure. Get you legs under it. shouldn't bother you back if high enough but the overload will do wonders. snatch grip is great for helping your back as well. Can you get vid? If you go wide-stance squat, your back angle should be almost constant (taking tension off the lower back and putting onto the hips) Thanks Mike. I'll find a way to work this in. Haven't yet because my back got a little crazy for a bit, but trying to turn that around. Next time I do snatch grip I'll get a vid. Have been training, but too busy to log. Getting back to it now. Experimenting with the thought that bench is making my back worse. Last two weeks I've benched while holding my feet up. Sucks with no leg drive. Also adding in more core work. 4/15/15 - Wed Sumo Deadlift 10 x 515 - alt grip, belt Some asst stuff, core. 4/17/15 - Fri Bench - feet in air 1 x 320 1 x 340 - with shoulder saver, roughly 2-3 board 3 x 330 - shoulder saver DB Bench - feet in air elbows in 3 x 8 x 100 DB Row 1 x 12 x 150 2 x 18 x 150 Ab Wheel Cable Ab Pulldown Ab Rotation Band Pull Aparts Band Curls 4/19/15 - Sun Cambered Bar Squat 5 x 3 plates DB Bulgarian Split Squats 3 x 8 x 60s - each leg Cable Ab Pulldown Ab Rotation Quote Link to comment Share on other sites More sharing options...
MattM Posted April 21, 2015 Share Posted April 21, 2015 New material to creep on! When do you deadlift now by the way? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 23, 2015 Author Share Posted April 23, 2015 New material to creep on! When do you deadlift now by the way? Wednesday nights, fella! 4/22/15 - Wed Sumo Deadlift 3 x 495 Snatch Grip Deadlift 1 x 3 x 315 3 x 10 x 225 Ab Wheel / Ab Rotation 3 x 10 / 3 x 15 Pullups 2 x 8 - slower negatives Cable Ab Pulldown 1 x 15 x 90 Crappy. The trip from 249 to 239 BW is starting to suck. At about 242 now. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 25, 2015 Author Share Posted April 25, 2015 4/24/15 - Fri Bench - feet in air 3 x 280 1 x 300 1 x 320 1 x 330 4 x 5 x 280 - paused - with shoulder saver DB Row 1 x 20 x 150 - no straps Cable Ab Pulldown 1 x 20 x 90 Band Face Pull 3 x 10 Band Pull Apart 3 x 20 DB Hammer Curls 1 x 8 x 35 2 x 8 x 50 Ab Wheel 2 x 10 Band Ab Rotation 2 x 15 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted April 26, 2015 Author Share Posted April 26, 2015 4/26/15 - Sun Squat 3 x 430 Bulgarian Split squat each side 2 x 8 x 60s 1 x 8 x 75s RDLs light DB and BB stuff Band Pull Aparts Ab Wheel 2 x 15 Testing the back with squats after benching with my feet up for the last 3 weeks. Better, not great, but a noticeable improvement. Now just need to figure out how to bench. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 29, 2015 Share Posted April 29, 2015 How's the back feeling after the squats? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 3, 2015 Author Share Posted May 3, 2015 How's the back feeling after the squats? Not great, but not worse either. Probably can keep going. 4/29/15 - Wed Banded Sumo Deadlift +orange bands 4 x 5 x 405 Snatch Grip Deadlift 2 x 8 x 315 1 x 8 x 335 - video Chest Supported Rev DB Fly 3 x 12 x 25 Ab Wheel / Ab Rotation 2 x 15 / 2 x 15 Cable Ab Pulldown Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 3, 2015 Author Share Posted May 3, 2015 5/1/15 - Fri Bench - feet in air 6 x 3 x 280 Strict Press 4 x 8 x 135 DB Row 12 x 150 harder this week, think the snatch grip deads are really hitting the upper back Band Tricep / Band Bicep 3 x 50 x red / 3 x 15 x orange Ab Wheel / Ab Rotation 2 x 10 / 2 x 20 Side Plank 2 x 30s Quote Link to comment Share on other sites More sharing options...
strongman1 Posted May 14, 2015 Author Share Posted May 14, 2015 catching up the log... 5/3/15 - Sun Squat 3 x 4 x 380 DB Bulgarian Split Squat / DB SLDL 3 x 8 x 85 / 3 x 8 x 85 Abz Quote Link to comment Share on other sites More sharing options...
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