lancep Posted June 29, 2005 Share Posted June 29, 2005 (edited) I am amped up for training again! Things are finally looking good to bring a string of consistant training to the table over the next six months. I have not been lifting at all and I am DYING to get back going full steam! All the injuries are healed up and I am feeling great. I finally have a super kick ass place to train year round inside. So plain and simple it's now or never man. Here is the workout plan I am going to go with. On the strongman stuff there will be 2 different workout types MAX/REPS. I will alternate MAX stuff one session then REP stuff the next. I want to ensure I am getting a well rounded skill set. The lifting end of things will be based on a 5x5 system, more a 5,5,5,3,1 setup. That will be the same each week. Day 1: Squat / Drag / Lower Back Stuff / Abs / Day 2: Stones / Benching / Incline Axle|Log / Chest Stuff Day 3: Rest - Grip Work Day 4: Log|Axle Cleans / O-Lifting/ Upper Back Stuff / Arm over Arm Day 5: Log|Axle Presses / Presses / Shoulder Stuff Day 6: Rest - Grip Work Day 7: Deadlift / Axle|Car Deadlift / Tire / Lower Back Stuff / Abs Day 8: FW / Tri / Bi Day 9: Rest - Grip Work Edited June 29, 2005 by lancep Quote Link to comment Share on other sites More sharing options...
lancep Posted June 29, 2005 Author Share Posted June 29, 2005 June 28th 2005 DEADLIFTS: 405x5, 455x4, 495x3, 545x2, 600x1 - Stay - Wanted to get a baseline to see where I am at max wise. Not to bad considering the layoff. Gonna stay here till I get a 5,5,5,3,1 with these weights. TIRE FLIP: 800x1, 800x1, 800x1, 800x1, 800x1 - Increase Reps - I took it easy on these since the gras was slick and it was a bit muddy in spots. I will have the indoor setup ready to go for these next time out. Concrete is good! DEADLIFT LOCKOUTS: 600x1, 700x1, 800x1 - Stay - I had to pull off some bumper plates so this was a bit shitty. Next time I will have my bar jacks made so this will jump up alot next time. STIFF LEG DEADS: 315x5, 315x5, 315x5 - Stay - What can I say these suck ass. ABS: DND - Next time. Overall I did not expect to do any better, my lardness is at an all time high so I figured it would be bad. It ended up alright, off course bad endurance. The good thing is I will be training in temps in the 80s & 90s so that should get me into some decent shape over the next 6 weeks. Quote Link to comment Share on other sites More sharing options...
lancep Posted June 30, 2005 Author Share Posted June 30, 2005 June 29th 2005 FARMER'S WALK: 275x50ft, 300x50ft, 300x50ft, 300x50ft, 350x40ft - Stay - Uhhhhh not good. I am feeling it most in my hands and forearms. Guess my grip fell way behind. SUPER CLOSE GRIP: 315x5, 315x5, 315x5, 225x12, 225x12, 225x12 - Increase - I could feel there was nothing there so no way I could have moved into the singles and doubles this week. In time...... BARBELL CURLS: 100x8, 100x8, 100x8 - Increase - Not bad move into reps-o-5 next time. My legs and back are sore as hell from yesterday. I got a wase to go. My grip really really gave me hell today. I feel like the FWs are not too far off from getting back up there though. All in all just a ok to bad day. Quote Link to comment Share on other sites More sharing options...
lancep Posted July 3, 2005 Author Share Posted July 3, 2005 Today I really pushed like hell and hit some ok numbers. July 2nd 2005 LOG CLEANS: 210x5, 260x3, 300x1, 325x1, 350x0 - Stay - The 325 felt easy but that 350 did not want to go anywhere. I am not geting much of a roll on the log so I am just standing up with it basically. Once I get my form in check here I should be doing ok. BARBELL HANG CLEAN: 315x1, 345x1, 375x2 - Increase - I was very very happy with how these went today. I was really flying high after I hit the first 375 and I managed to nail another one. If I can hit 400 by the end of August I will be sitting really well to hit my goal by the years end. Increase BARBELL ROWS: 315x5, 315x5, 315x5 Increase - I was exploding on these very well. So I will bump the weight. These are not very strict. DUMBBELL ROWS: 125x5, 125x5, 125x5 - Increase - These I do in fairly strict form. They felt good. Karlson Rows: 225x5, 225x5, 225x5 - Stay - I was fairly tired out by the time I got to these so I really had to grind them out. They where not very explosive so I will stay. I was VERY happy with how the day turned out. I should be hitting some PRs in these lifts if I make good progress over the next few months. Everything felt great! Nothing better than a good training day!!!!!! Quote Link to comment Share on other sites More sharing options...
smitty Posted July 3, 2005 Share Posted July 3, 2005 Lance, What are Karlsen rows? Quote Link to comment Share on other sites More sharing options...
lancep Posted July 3, 2005 Author Share Posted July 3, 2005 An explosive upright row all the way to chin level. He was doing them in his video and they work really well as finisher. Quote Link to comment Share on other sites More sharing options...
lancep Posted July 3, 2005 Author Share Posted July 3, 2005 I'm a Wiking Yeeeeaaahhh! July 3rd 2005 LOG PRESS: 210x3, 260x2, 300x1, 350x0 - Stay - 50lbs was too much of a jump there at the end. I am trying to hurry today so I skipped the 325. Dumb, because that 350 went nowhere. I take the log off of 2 plastic barrels I fixed together, so there is no clean on this. BARBELL PRESS: 225x3, 275x2, 320x1 - Increase - Did ok on these my upper back is still fried from yesterday. Should be good for 350 on a good day. DUMBBELL FLYS: 45x5, 45x5, 45x5 Increase Reps - Move into sets of 8 with that weight next time out. Lifting on a nearly empty gas tank is dumb. Found that out the hard way today. I have been eating a good meal 2.5hrs before my workout and taking a carb shake 45min before. I did neither today and I had nuuutthin. Time to consume mass quantities of BBQ tonight!!!! B) Quote Link to comment Share on other sites More sharing options...
lancep Posted July 7, 2005 Author Share Posted July 7, 2005 July 6th 2005 SQUATS: 225x5, 315x5, 405x3, 500x1, 500x1 - Stay - I got thru them ok but they where not as explosive as I want so I will stay and do em again next time. Squats are my Achilles Heel big time. SUPER YOKE: 490x100ft, 590x100ft, 690x50ft - Stay - These went about as well as I thought they would. So so. I will add weight once I hit 700lbs for 100ft with no drops. SUPER YOKE LOCKOUTS: 750x3, 850x2, 950x1 STAY - I will increase the weight on these once I hit all for sets of 3. I figure once I get to those weights in the walk I will need to do 2-3 setdowns to get it across the line. This should help. DRAGS: 490x50ft, 490x45ft, 490x30ft - Stay - I will add weight here once I can nail 50ft on all three sets. FRONT SQUATS: 225x5, DNF, DNF - Stay - It's ova Rock! I am outta gas. I did ok today. Gotta start somewhere so I am hoping to make some quick progress in all these lifts & events. This had me dead ass tired by the end. I have been eating right and doing everything I should so I am optimistic. Quote Link to comment Share on other sites More sharing options...
lancep Posted July 8, 2005 Author Share Posted July 8, 2005 July 7th 2005 BENCH PRESS: 225x5, 275x5, 315x3, 365x1, 365x1 Increase - These did NOT feel good. It looks like I have lost a ton of ground here. INCLINE 13" LOG PRESS: 210x5, 260x3, 300x1 - Increase - These went alright had some nice explosion there. Should hit 325 next time. 1/3 BENCH LOCKOUTS off pin: 405x1, 455x1, 500x0 Stay - Not too bad here. Shoudl get the 500lbs next time. DUMBBELL FLYS: 55x8, 55x8, 55x8- Increase - Barely got thru them. So add weight next time. My legs are sore as hell today and will probably be worse tomorrow so I did not have a ton of gas today. I will make real quick improvements in these lifts though. I expect to be putting up some good numbers in the next 8 weeks here. Quote Link to comment Share on other sites More sharing options...
lancep Posted July 10, 2005 Author Share Posted July 10, 2005 July 9th 2005 LOG CLEANS: 210x8, 240x6, 270x5 - Stay - This is my first reps day on strongman stuff. Gonna shoot for 5x8s. Got a taste for it today. Will nail 8s on the first 3 sets next time. BARBELL HANG CLEAN: 325x1, 365x1, 385x.75 - Stay - These all went great. I was all pumped up to nail the 385 and pulled it very high. But I sort of pulled it into my body and it threw me off. I consider it a 3/4 lift I guess. I will nail it next time. BARBELL ROWS: 335x5, 335x5, 335x8 Increase - Easy jump to 355 next time. DUMBBELL ROWS: 140x5, 140x5, 140x5 - Increase - Way to easy. Jump to 160s next time KARLSON ROWS: 225x5, 225x5, 225x5 - Stay - I was burned out again and really had to grind these out. Hopefully I can jump to 250 after one more workout. POWER STAIR ROWS: 365x12 - Increase - My loading pin was laying there and I decided to see what power stairs rows felt like. I basically locked my hips and back with a slight forward lean and pulled the straight bar to just above belt height. Touch and go on each rep. They felt good. So I will add these to the workout. Another decent back day so I felt good about it. I should have nailed that 385 but it will have to wait till next time. I can feel alot of my upper back strength coming back. I need to add some type of seated rope drag too. Probably will use a sled and do them Nathan Jones style to really work my lats. I really need to get into a different mindset when I do those for rep sets. I kind of attacked them like a max attempt and used up way to much energy on the first couple reps. I will fix that next time. Quote Link to comment Share on other sites More sharing options...
lancep Posted July 12, 2005 Author Share Posted July 12, 2005 July 11th 2005 LOG PRESS: 210x8, 240x7, 270x4 - Stay - First for reps day on this stuff here. I think I did alright. I think I may be able to go for 270x6 next time. Once I hit 3 sets for 8 I will add then pounds. BARBELL PRESS: 225x3, 275x2, 315x1, 345x0 - Stay - I was a bit pissed about this, I expected to get the 345. I should be nailing that weight. Next time I will get it for sure! STANDING 1/4 PRESS: 315x3, 365x1, 415x0 - I do these out of the rack. Felt fairly burned out by the time I got to 415. Once I hit that weight I will start increasing the range of motion. DUMBBELL FLYS: 45x8, 45x8, 45x5 STAY - It's ova I am out of gas. Holy crap it is shitty outside today. Mid 80's temps + mid 70's dew points + extra lard = not so fun of a workout :wacko: The combo of extra reps and crappy lifting weather destroyed me today. I am burned out! This will help me get into shape though! Quote Link to comment Share on other sites More sharing options...
showlarson Posted July 12, 2005 Share Posted July 12, 2005 Nice hang cleans Lance (all other lifts are great though as well). We need to get together sometime this summer so you can pop up that Millenium! Quote Link to comment Share on other sites More sharing options...
lancep Posted July 14, 2005 Author Share Posted July 14, 2005 Thanks man, I would definetly like to take a shot at it sometime this summer. Maybe I could take a shot at it sometime at the end of August. Would that be cool with you? Man it is awesome you have such a cool piece of gripping equipment!!!!! July 13th 2005 DEADLIFTS: 405x5, 455x5, 495x3, 545x2, 600x1, 630x0 - Increase - Got the 5,5,3,2,1 this time out so increase by 20 next time out. TIRE FLIP: 860x1, 860x1, 860x0 - Increase Reps - I did not get the barn with the concrete floor cleared out yet so I tried again in the shitty grass. It's humid as hell and the damn pig was slippery as hell, as was the ground. I was drenched in sweat and I could go nowhere with it. I wish I would have got these on video. :lol: :lol: I fought like hell to get extra reps and failed in just about every way you can think of. I was making up new swaer words by the end of it.... DEADLIFT LOCKOUTS: 600x3, 700x2, 800x1 - Stay - This was a bit better this time. I will decrease the bar height next time with the above weights STIFF LEG DEADS: 315x5, DND, DND - Stay - I ran out of gas. Today started out good. I will increase weight on my next dead day. It all went to crap on the tire though. I nearly freaking killed myself on that thing. I just have to get that thing moved into the barn. It's so damned humid and hot right now the thing is about impossible to use. Lockouts went good and I was totally whipped by the time stiff leg deads came up. I wanted to add a few movements today but there was no way with the heat and humidity. Quote Link to comment Share on other sites More sharing options...
lancep Posted July 18, 2005 Author Share Posted July 18, 2005 July 15th 2005 FWs: 270x50ft, 300x50ft, 300xcrash - I smoked the first 2 runs quickly. Then on the third one the FW on the left side tilted in, caught the ground, and I did a face plant straight into the ground. This screwed me up. Somehow I managed to smash up my finger and my knee was a bit swelled up. Called it quits for the day. Gonna wait till Monday to do squats. Quote Link to comment Share on other sites More sharing options...
lancep Posted July 20, 2005 Author Share Posted July 20, 2005 July 19th 2005 SQUATS: 225x5, 315x5, 405x3, 500x1, 500x1 - Increase - These were super easy this time. I will bump the weight 50lbs across the board. SUPER YOKE: 490x100ft, 590x100ft, 690x100ft - Stay - I did really well on my first 2 sets. I could tell I was moving quicker. The last set I stumbled and dropped the yoke once at 75 ft. I should for sure get 700x100ft with no drops next time. Then I will bump up the weight. SUPER YOKE LOCKOUTS: 750x3, 850x3, 950x3 Increase - I got the 3x3 with the weights I was shooting for so I will add 50lbs across the board next time. DRAGS: 490x50ft, 490x50ft, 490x40ft - Increase - These where too easy add weight. The yoke slid sideways on the last set otherwise I would have smoked it. I was happy with how the day went today. I improved alot all across the board. My back was kind of limiting the work I got out of my legs so I will add some high rep 15+ hipbelt squats sets to the end of the workout next time. I HAVE to start doing some ab and lower back stuff too. Quote Link to comment Share on other sites More sharing options...
lancep Posted July 26, 2005 Author Share Posted July 26, 2005 July 25th 2005 ATLAS STONES: 300x3, 300x3, 300x3 + 340x1 Stay - These where all to 54" platforms. I am going to go for 3 sets of 4 with the 300lb stone next time. Once I hit 300x5x5 then I will move up to a 325lb stone and shoot for the 5x5. BENCH PRESS: 225x5, 275x5, 315x3, 365x1, 405x1 Increase - All set where fairly easy. Time to look forward to 500! 11/6 INCLINE 13" LOG PRESS: 210x5, 260x3, 300x2, 325x2 - Increase - I was only shooting for 325x1 so I was happy with the double. Gonna shoot for 340 next time. Once I hit 380 for a single I will attack it with more reps. 1/3 BENCH LOCKOUTS off pin: 405x3, 455x3, 500x2, 550x1 Increase - Really did well on these today. Going to move the pins down one notch next time. 11 DUMBBELL FLYS: 55x8, 55x8, 55x8- Increase - Easy! Increase. I was happy with how everything went today. I think I have a shot and getting good with the stones with some dedicated work. The little bit of extra rest really really helped. I did 2 days of *gulp* cardio prior to this workout. Quote Link to comment Share on other sites More sharing options...
lancep Posted July 28, 2005 Author Share Posted July 28, 2005 July 27th 2005 LOG CLEANS: 210x5, 265x3, 300x1, 325x1, 355x1, 355x1 - Increase - Very good today. Almost lost the 1st 350lb clean because the hand holes rotated out away from me too much. Got the second 355 easy. BARBELL HANG CLEAN: 325x1, 365x1, 385x1 - Stay - I hit the 385 this week but it was not easy. I could have easily missed it. I will redo these weights next time so I can nail the 385. BARBELL ROWS: 365x5, 365x5, 365x5 Stay - The extra weight on these this week helped. Much harder. I will use this weight again next week and try to do them more strict. DUMBBELL ROWS: 165x5, 165x5, 165x5 - Stay - Nice and hard. Will stay at this weight for next week. JONES ROPE ROWS: 1 set w/100ft 2" rope - Stay - These really burned me out. I will do these at the ned of my workouts next time. Eventually I will add weight. Want to get to the point where I am doing 3 sets of 100ft. POWER STAIR ROWS: 410x6, 410x5 DNF - Stay - Will stay at this weight until I hit 3x8. I was REALLY tired after these. KARLSON ROWS: 225x5, DNF, DNF - Stay - I had nothing left in the tank. Done........ I was happy with this workout. Made gains across the board and pushed my endurance. This is about all the exercises I will do in one sitting. Should result in good strength and endurance once i can complete the whole thing. Hopefully Quote Link to comment Share on other sites More sharing options...
lancep Posted July 30, 2005 Author Share Posted July 30, 2005 July 30th 2005 LOG PRESS: 210x3, 265x2, 300x1, 325x1, 350x0 - Stay - 325 did not go up easy like I thought it should. I was weaving all over the place and it went like crap. 350 went up about 1/3 the way then I dumped it, not even close. I am using fairly strict form on these but I still thought I should have gotten the 350. BARBELL PRESS: 225x3, 275x2, 315x1, 345x0 - Stay - Same crap as last time the 345 got half way and I started moving all over. These I am using more leg drive. CRAP! STANDING 1/4 PRESS: 315x3, 365x2, 415x1 - Increase - These did not feel too bad. Finally did soemthign right this morning. STANDING DUMBELL PRESSES: 90x5, 90x5, 90x5 - Increase - These felt good. Somehow I got my lower body to lock down and get stable. That made these very easy. Jump to 100s next time. DUMBBELL FLYS: 55x5, 55x2, DNF STAY - Increased these an they where much harder. Stay till I hit 3x8 I am going to try to get into that locked lower body position on my log presses next time. I think it will help. After I hit 350 in a strictish manner I will start really using alot of leg drive to get the numbers up around my goal. I am having a hell of a time getting into a natural pressing postition on the BB press. It is easier when I clean the weight and then press it. I will probably drop these out entirely for axle presses anyway. I need to get some more work with the axle. It's time to start doing some core stuff too I think. Everything is really unstable in these overhead movements. Quote Link to comment Share on other sites More sharing options...
lancep Posted August 2, 2005 Author Share Posted August 2, 2005 August 1st 2005 DEADLIFTS: 425x5, 475x5, 515x3, 565x2, 620x1, 650x0 - Increase - Got the 5,5,3,2,1 this time out so increase by 20 next time out. I just about had the 650 past my sticking point. Things are moving along qiuckly now in regards to gains. I expect to get up past 700 in the next 2-3 months. TIRE FLIP: 860x3, 860x3, 860x3 - Increase Reps - Finally got the barn with a cement floor cleared out and it helped ton to do this on a nice cement surface. Didn't get my form down untill the last set. Go for 3 sets of 4 next time out. DEADLIFT LOCKOUTS: 630x1, 730x1, 830x0 - Stay - These felt very heavy today. Hopefully I can get the 730 a little easier next time and take a stab at 830. STIFF LEG DEADS w/2" Axle: 275x8, 275x8, DND - Stay - Should be able to get the last set of 8 next time then I will add weight. HYPEREXTENSIONS: bwx8, bwx8, DND - Stay I will nail 3sets of 8 next time. Must be a rule that the temps have to be in the 90s with dew points in the 70s whenever I do deadlifts. Damn I would like a cool day just once I did fairly well today, made gains in most everything. The tire flipping wrecked me though. I have a long road ahead to get those where they need to be. Chucked after the last set of tire. Hopefully I can nail the tire for sets of 4 next time. They are much easier on concrete! Quote Link to comment Share on other sites More sharing options...
lancep Posted August 4, 2005 Author Share Posted August 4, 2005 August 3rd 2005 Frame Carry: 460x50ft, 540x50ft, 640x25ft, 640x10ft, 640x0ft - Stay - Frustrating to say the least. This is the 3rd bad FW/frame workout. I completely destroyed the first 2 sets. I was running. Then BANG I completely crapped out. Again the grip troubles. I know my grip is not this weak, I am going to sand down the handles and put a coat of paint on them. They have a bunch of dusty rust on them now and I thinking it is screwing me 13" CLOSE GRIP BENCH: 315x5, 315x5, 345x3, 375x1, 405x1 - Stay - I attacked these after my crappy frame carry. All where fairly easy, had to grind out the 405. Next time I will add another single to the end of the sets. 12/5pin 1/4 CLOSE GRIP LOCKOUT: 405x3, 455x1, 500x1 - Increase - Very easy, drop the pins next time with the same weight. 11pin LYING DB EXT: 55x5, 55x5, 55x5 - Increase - Not bad, add some weight BB CURLS: 100x5, 120x5, 135x5 - Increase sets - I will add another set of 135x5 here. SEATED DB CURLS: 55x5, 55x5, 55x5 - Increase - I will add weight next time out. Super easy. This is my first good arm workout since I got back. Looking good for hitting my goals on the arm stuff. My farmer's walk is crap right now. I don't think I could have lost this much grip strength. At a small contest in may I did 350 for like 45ft and I felt good with those. I will try mod'ing the handles and see if that is the problem. If it is not the problem I am a big puss, and I will have to double up FW workouts. Quote Link to comment Share on other sites More sharing options...
lancep Posted August 7, 2005 Author Share Posted August 7, 2005 August 6th 2005 SQUATS: 275x5, 365x5, 455x3, 550x1, 550x1 - Stay - Not too bad on these. I finished the singles but not with the real explosion I want so..... I will do them again next session with the same weight. SUPER YOKE: 490x100ft, 590x100ft, 700x100ft - Stay - The first 2 sets where fast. But I had to set down on the last set like 4 times. The ground was too soft it felt like I was singking in side to side. Keep plugging away till I hit that 700x100 w/no drops. Also discovered that a wide stance makes my walk much more unstable. SUPER YOKE LOCKOUTS: 790x3, 890x3, 1000x1 Increase - Hit the 1000lb mark easy so I will now drop the height down a couple notchs. DRAGS: 590x15ft - Stay - Shit this felt like a 1000lbs today. I even tried dropping down to 490 like last session, which I smoked, but it would not budge. The yoke was leaving a 1" divot path so I assume that it was harder cus it was sinking in? Anyway, I felt good before I started them so I bet I will do well next time. ZERCHER SQUATS: 320x8, DND, DND Hit some increased weights this session so I am ok with it. Did the best I could on the yoke and drag considering. The zercher squats at the end will work really well to burn my quads out. I am feeling all the other stuff more in my hips so I want to keep my quad strength up. Quote Link to comment Share on other sites More sharing options...
pdoire Posted August 7, 2005 Share Posted August 7, 2005 It is just sick how strong you are!! Quote Link to comment Share on other sites More sharing options...
lancep Posted August 7, 2005 Author Share Posted August 7, 2005 Thanks man! I have a long way to go still though! Quote Link to comment Share on other sites More sharing options...
lancep Posted August 9, 2005 Author Share Posted August 9, 2005 August 8th 2005 ATLAS STONES: 300x3, 300x3, 300x3 - 54" platform Stay - I realized this afternoon that I screwed up last time and used the 280lb stone, so I switched it out with the 300lb stone. This was a good bit harder with the actual 300lbr Probably 2 more session before I can jump to the 325 stone. The first set I did in one motion, first 2 of the second set, then the last set I had to lap the stone each time. Gotta hit 3x5s before I will move up. BENCH PRESS: 275x5, 315x5, 365x3, 405x1, 405x0 Stay - Easy easy easy, then I just crashed. I felt like shit all of a sudden and I called her. 22lb BRAEMAR STONE: 25ft, 25ft, 25ft, 28ft, 28ft, 28ft, 30ft, 30ft, 31ft - I will try to work my way up to ten throws on days I do Highland Games after a workout. When I do HG stuff on off days I will probably shoot for 2-3 different throws each w/10throws each or so. I did not eat enough today and by the time I was done with work I was wiped out big time. Kind of felt shitty from the begining on the stones. I got alot of work to do on those before I am "up there". Gonna start adding some throwing and Highland Games stuff to my workouts. Mostly on off days but today was a good chance to get some work in. It's a lot of fun! Quote Link to comment Share on other sites More sharing options...
lancep Posted August 13, 2005 Author Share Posted August 13, 2005 August 11th 2005 LOG CLEANS: 210x8, 245x8, 275x6 - Stay - Made improvements, I will hit that 275x8 next time. 2" AXLE Clean: 305x1, 335x1, 355x1 - Increase - Not easy, but as I get my form down I make make improvements quickly. Double overhand on the 1st & second set. Alternating grip on the last one. 2" AXLE ROWS: 305x5, 305x5, 305x5 Increase - Super easy, did these with alternating grip. Switched hands each set. Jump up to 325 next time. I didn't have much time to workout so this is all I could get in for the day. All in all I was happy with how everything went. Just gotta keep making gains.... Quote Link to comment Share on other sites More sharing options...
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