199 replies to this topic

[strongman1]

Thanks Mike!  It's hard to believe that the last 2 years I was a few ab rotations from "fixing" my back.  Almost seems too good to be true.  I'll let you know what the doc says about the facet stuff.

 

 

3/14/13 - thurs

 

Deadlift

8 x 455

belt, alt grip

 

Ab Rotations

 

Finished this quick before I succumbed to shitstomach.

[strongman1]

3/16/13 - sat

 

Pulldowns

 

Pullups

8

5

5

working in some supinated stuff

 

GHR situp / cable row / side bend / rev hyper

3 x 8 / 3 x 8 / 3 x 6 / 3 x 12

[strongman1]

woke up Sunday with neck pain, pretty painful to move at all.  Went to chiro on mon and tue.  Chiro called my condition torticollis.  neck is doing better now, but still something isn't right.  i'm going back to the spine doc soon.  Didn't bench monday because of neck, and went fairly easy on deads today.

 

3/20/13

 

Deadlift

to 1 x 455

 

Ab Rotation

3 x 20

 

Rev Fly

3 x 15 x 20

[MattM]

I hope the neck gets better man

[strongman1]

3/23/13 - sat

 

Bench w/ ss

10 x 335

10 x 305 - paused

7 x 305 - spoto

 

Pulldowns

2 x 4 x 310

 

Ab Rotation

3 x 20 x purple

 

Farmers Hold

15s x 310

 

Ab Wheel / Rev Fly

2 x 15 / 3 x 12 x 30

 

Sledgehammer

3 x 8 

 

DB Curls

3 x 10 x 45

[strongman1]

3/27/13 - wed

 

Deadlift

8 x 495 - belt, alt grip.  right hand supinated, the harder way for me

 

Ab Rotation

1 x 15 x purple

1 x 20 x red

[strongman1]

4/2/13 - Sat

 

Pullups

3 x 8 x 280

 

GHR

3 x 8 x BW

 

Farmer's Hold

25s x 340

 

A little of each:

Ab Rotations

Lunges

Sledgehammer

Light squats

 

Glutes were surprisingly sore the next day from the light GHR, need to get more glute work.

[strongman1]

4/1/13 - Mon

 

Bench w/ SS

5 x 365

 

Log

7 x 190

just doing some easy reps.  I haven't done log in a long time.

 

Cable Face Pulls / DB Rev Fly

20 x 110 / 12 x 30

12 x 110 / 12 x 30

 

Ab Rotations

[strongman1]

4/3/13 - wed

 

Coan wk1

 

Deadlift

2 x 420

8 x 3 x 330

 

Lat PD

2 x 6 x 210

 

GM

2 x 6 x 160

 

SLDL

2 x 6 x 225

 

Strict Row w/ swiss bar

2 x 6 x 120

 

Ab Rotation

3 x 20

 

Ab Wheel

1 x 15

[strongman1]

4/6/13  - sat

 

Power Cleans

2 x 225

 

Squat

2 x 405

 

Ab Rotations

GHR

Pulldowns

 

 

 

 

Didn't train during the week, trip to PHX/LA/Newport

 

4/13/13 - sat

 

Power Cleans

2 x 2 x 225

 

Pulldowns

GHR
Ab Rotations

 

 

4/15/13 - Mon

 

Bench w/ SS

8 x 345

 

Log

11 x 180 - clean once

 

 

 

4/17/13 - Wed

 

Deadlift - coan wk2

2 x 455

8 x 3 x 365

 

SLDL

Row

Pulldown

GM

 

Ab Rotations

 

4/20/13 - Sat

 

Squat

5 x 435

 

Farmers - Prowler Drag medley

80' x 220 - 1 turn, 80' x 90 - 1 turn

120' x 220 - 1 turn, 160' x 180 - 1 turn, had to rest a the turn

100' x 220

 

Ab Rotations

[strongman1]

4/24/13 - wed

 

Deadlift - coan wk 3

2 x 475

3 x 395 - stopped here.  low back was having issues, spasm or cramp I think.  better today (saturday).

 

Ab Rotation

4 x 20

 

Ab Wheel

2 x 15

 

 

 

 

4/27/13 - sat

 

Box Squat

15" box

7 x 455

 

Duck Walk / Prowler medley

40' x 240 / 40' x 200

60' x 240 / 60' x 200

2 x 40' x 240 / 40' x 200

[strongman1]

4/29/13 - mon

 

Bench w/ ss

4 x 375

 

Log

10 x 190 - 1 clean

 

Ab Rotation

 

DB Rev Fly

 

 

A little PWO food with the Gentleman for his birthday!

[strongman1]

5/1/13 - wed

 

Deadlift - wk4

1 x 2 x 505

5 x 3 x 420

 

SLDL

3 x 8 x 245

 

Row

3 x 8 x 185

 

Lat Pulldown

3 x 8 x 200

 

GM
cambered bar

3 x 8 x 165

[strongman1]

5/4/13 - Sat

 

Box Squat

15" box

5 x 480 - probably 1 more in the tank

Much better than I expected, haven't really squatted seriously for a long time. 

 

 

Duck Walk / Prowler medley

40' x 240 / 40' x 230

60' x 240 / 60' x 230

2 x 40' x 240 / 40' x 230

Edited by strongman1, 04 May 2013 - 08:49 PM.

[strongman1]

5/8/13 - Tues

 

Lifted at Gold's in Austin, TX.

 

Bench

5 x 315 - ties my PR.  Maybe could've got another, but didn't try w/o a decent spotter.

First time going w/o the slingshot in about 3 months, due to pec stinger/strain/something.  I didn't feel anything bad in my pec today, happy about that.

 

DB Bench

3 x 150 - PR as I never attempted normal DBs this heavy.

 

DB Row

3 x 8 x 100

 

DB Rev Fly

3 x 15 x 35

 

Cable Ab Rotations

 

Did all this in 1 hour, which is fast.... for me.

Edited by strongman1, 07 May 2013 - 10:19 PM.

[MattM]

Nice work on the bench, and those are some heavy dumbbells!!

[carusom1]

Good Pressing!!  Glad the pec feels better.

[strongman1]

Thanks Mike and Matt!!

 

5/11/13 - sat

 

Box Squat

15" box

2 x 505

 

Farmers Hold

20s x 360

 

Ab Rotation

2 x 20

[strongman1]

5/13/13 - mon

 

Bench

1 x 315

3 x 330

 

Log

10 x 200 - 2 cleans

 

Cable Face Pull

 

 

 

 

 

5/15/13 - wed

 

Deadlift - wk5

3 x 3 x 455

3 x 3 x 365

 

Power Shrug

3 x 5 x 355

 

Went to do the assistance, but my back was done.

 

Ab Rotation

[strongman1]

5/18/13 - Sat

 

 

 

 

5/20/13 - Mon

 

Bench w/ SS

7 x 355

 

Log

140 - stopped, left shoulder having issues

 

Rev Fly

 

Ab Rotation

 

 

 

 

 

5/22/13 - Wed

 

Deadlift wk6

1 x 2 x 475

3 x 3 x 390

 

SLDL

 

Row