Durrs Posted February 18, 2014 Share Posted February 18, 2014 You doing a modified 5/3/1 on BP? Strong work bro. Keep it up. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 20, 2014 Author Share Posted February 20, 2014 You doing a modified 5/3/1 on BP? Strong work bro. Keep it up. No, I'm just using bench as an accessory movement now. My only goal that was to do at least 24 reps total, in any combination of sets and reps. I always thought 5/3/1 was a solid program for general strength, for most everyone except elite level people. 1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 20, 2014 Author Share Posted February 20, 2014 2/19/14 - Wed Banded Sumo Deadlift +purple bands. 35 bottom, 100 top (estimated) 10 x 475 Ab Wheel 3 x 20 Rev Row 3 x 12 x bw Haven't done much/any banded sumo before, so don't have a previous pr. Think this was decent though. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 23, 2014 Author Share Posted February 23, 2014 2/22/14 - Sat Power Clean 3 x 205 3 x 235 Box Squat 15" box 6 x 500 - belt, sleeves - not sure if this is 1 or 2 rep PR. good though, some old PRs were using wraps. Pullups 3 x 7 - 1 set on rope Ab Rotation / Ab Bridge 2 x 20 x black / 2 x 30s x 55 Curls barbell x fail Quote Link to comment Share on other sites More sharing options...
carusom1 Posted February 23, 2014 Share Posted February 23, 2014 PRs are looking good! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted February 25, 2014 Author Share Posted February 25, 2014 Thanks Mike! It's about time for some of those. 2/24/14 - Mon Press strict to 1 x 225 Push Jerk 2 x 250 1 x 270 8 x 225 Floor Press 8 x 225 DB Rev Fly 15 x 30 15 x 40 Ab Wheel 1 x 10 Sore from Saturday, tired. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 7, 2014 Author Share Posted March 7, 2014 (edited) 2/26/14 - Wed Banded Sumo Deadlift +purple bands. 35 bottom, 100 top (estimated) 3 x 495 Ab Wheel 1 x 25 Tough, felt tired. Edited March 7, 2014 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 7, 2014 Author Share Posted March 7, 2014 (edited) 3/1/14 - Sat Went to the Arnold, so didn't end up squatting. It was cool to see so many "famous" people besides the top strongmen. Mark Henry, Ed Coan, Dan Green, Stan (the Rhino). Abs stretching Ended up getting the flu at the Arnold. I think it was from all the filthy bodybuilders. ------ 3/3/14 - Mon Still a little sick. warm up Abs Upper back stretch Edited March 7, 2014 by strongman1 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 7, 2014 Author Share Posted March 7, 2014 3/4/14 - Tues Strict Press -usually ending the sets with a push jerk 135, 165, 185, 205 7 x 185 + 3 push jerk 10 x 115 Ab Rotation Rope Face Pulls Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 7, 2014 Author Share Posted March 7, 2014 (edited) 3/6/14 - Thurs sort of started Coan week 1 Banded Sumo Deadlift +purple bands. 35 bottom, 100 top (estimated) 1 x 2 x 455 8 x 3 x 335 circuit Barbell Row 3 x 8 x 225 Pulldown 3 x 8 x 220 Good Morning 2 x 8 x 165 Ab Wheel / Ab Rotation 2 x 15 / 2 x 12 Curls barbell x fail BW is down 9 lbs since getting sick, but feeling better. Edited March 7, 2014 by strongman1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 7, 2014 Share Posted March 7, 2014 I like your curling style..... Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 11, 2014 Author Share Posted March 11, 2014 3/9/14 - Sun Yoke 60' runs 460 x 8.6s 550 x 9.6s - no belt 600 x 10.10s - belt Farmers Hold 21s x 370 Ab Bridge 2 x 45 x 40s Ab Rotation 2 x 20 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 12, 2014 Author Share Posted March 12, 2014 3/11/14 - Tues Axle Clean and Press. cluster ~35s rest. using the JDef protocol: clean, press, clean, press, press 230 x 3 x 1 x 3 - cont clean, inzer sleeves - 2nd set was supposed to be 3, but having issues This set was first time doing cleans with the inzer sleeves. Ended up missing what should be a few easy cont. cleans. Axle Lockout off pins at 66", a big weak spot a few reps at 200 Barbell Strict Press 12 x 135 10 x 135 Pullups (ss w/ strict press) 8, 6, 4 Ab Wheel 2 x 10 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 12, 2014 Share Posted March 12, 2014 3/1/14 - Sat Went to the Arnold, so didn't end up squatting. It was cool to see so many "famous" people besides the top strongmen. Mark Henry, Ed Coan, Dan Green, Stan (the Rhino). Abs stretching Ended up getting the flu at the Arnold. I think it was from all the filthy bodybuilders. ------ 3/3/14 - Mon Still a little sick. warm up Abs Upper back stretch Haha we've got a terrible reputation maybe you are allergic to pro-tan? Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 13, 2014 Share Posted March 13, 2014 Big farmer's hold You were able to go outside to do yoke? I haven't even been able to get outside yet here in MI. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 14, 2014 Author Share Posted March 14, 2014 Thanks Mike! Yea the holds are coming along without even working them that often, that's nice. Yea, it's been really nice here the last two weeks. I think it was 43 deg that day with no wind, so it felt warm. Even had a nice stretch of dry pavement. Somehow it got to 57 deg today, so melted the rest of the driveway and street, which is great so James can train mobiles for Shreveport. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 14, 2014 Author Share Posted March 14, 2014 3/13/14 - Thurs Sumo Deadlift 315 - a couple sets really focusing on speed 405 455 505 10 x 535 - pause at 7 because all my change fell off - I think this is a real PR not just a made up scenario as I sometimes have to do Ab Wheel 1 x 27 1 x 23 Had to stop early. Which really wasn't early, this was just the slowest session ever. Felt like junk warming up, but just the sheer amount of time allowed me to eventually get a good set in. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 16, 2014 Author Share Posted March 16, 2014 3/15/14 - Sat Sandbag Carry 3 x 80' x 255 - turn at 40'. technically a PR since this is a new heavier sandbag DB Rev Lunge / DB Rev Fly / Ab Bridge circuit, no rest 8 x 30s / 15 x 30s / 30s - 2 rounds Side Bend 8 x 45 10 x 100 Ab Rotation 2 x 15 x black Basically a deload day. Did some extra work on my upper hams / lower glutes, they're beat up. I'm happy about a few other things though. Did yoke last week, which is normally tough on my back. Then did continentals and deadlifted and my back handled it ok. Good to have a deload though. Also, a while back my IT bands we're really bothering me. Squatting was rough at any weight. Sumo was getting to be tough. Adding in some extra and different hip stuff has pretty much fixed that though, so I'm very happy about that. Quote Link to comment Share on other sites More sharing options...
MattM Posted March 17, 2014 Share Posted March 17, 2014 Hey, I tried to find you before I left last saturday but you must have been busy... perhaps in some strange pre-workout ritual? I'm glad to hear the workout went well!!! Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 18, 2014 Author Share Posted March 18, 2014 Hey, I tried to find you before I left last saturday but you must have been busy... perhaps in some strange pre-workout ritual? I'm glad to hear the workout went well!!! A gentlemen never tells. Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 18, 2014 Author Share Posted March 18, 2014 3/17/14 - Mon Axle Clean and Press cluster ~35s rest 240 x 3, 2, 2 - the last 2 were pretty slow. inzer sleeves. clean all except for rep 3. Bench 8 x 225 2 x 275 8 x 300 12 x 225 Pullups 3 x 5 Ab Rotation 2 x 15 Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 20, 2014 Author Share Posted March 20, 2014 3/19/14 - Wed Sumo Deadlift 1 x 3 x 555 - belt, straps Wanted to get 8, based of last week. Think my legs could do it, upper back needs work I think. Speed Sumo Deadlift / Ab Wheel 3 x 3 x 405 / 3 x 10 x bw - no rest to ab wheel, then 2-3 min rest b/w rounds - / 1 x 25 x bw - ab wheel Been using the Supernova from Rogue. I like it on the hamstrings. The foam roller doesn't dig in enough, and a lax ball is too small. This digs in better. Hams have been getting more and more beat up and painful, and more stretching didn't seem to be helping. I've used the Supernova 3 times and I'm noticing some improvement. Quote Link to comment Share on other sites More sharing options...
MattM Posted March 20, 2014 Share Posted March 20, 2014 3/19/14 - Wed Sumo Deadlift 1 x 3 x 555 - belt, straps Wanted to get 8, based of last week. Think my legs could do it, upper back needs work I think. I'm DFA on the upper back stuff... should we train for THICKNESS or WIDTH? Quote Link to comment Share on other sites More sharing options...
strongman1 Posted March 27, 2014 Author Share Posted March 27, 2014 That's a tough call, Matt. What type of size queen are you looking to impress?? 3/23/14 - Sun at a 24 hour fitness by LA. Squat 1 x 455 - no box, unnatural! Called it early. 3/25/15 - Tues at a Gold's Gym by LA. Bench 6 x 315 - 1 rep PR. spotter lowered the first rep for me (why?) and grabbed the 6th rep a little early, but it was going up. Strict Press 1 x 8 x 135 2 x 6 x 185 1 x 12 x 135 DB Rev Fly 3 x 12 x 35 Cable Ab Rotation 3 x 10 Pretty happy about the bench. Haven't really been focusing on it. Been benching as asst work, but that's about it recently. 3/26/14 - Wed Gold's again Sumo Deadlift 5 x 545 - straps, belt. More in the tank, but i could see my knees caving in a bit, making me lean forward. Need to correct that. Had to lower these slowly, was on 2nd floor of a mall. Barbell Row 3 x 8 x 225 1 x 8 x 275 - supinated Strict Shrugs 8 x 225 8 x 315 8 x 405 Low Row Machine 3 x 8 Ab Machine 3 x 8 High Row Machine 3 x 8 Ab Rotation Machine 3 x 12 Cable Wood Chop 2 x 8 Leg Curl Machine 3 x 8 Ab Wheel 1 x 20 Curls 1 x 35 x 50 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 28, 2014 Share Posted March 28, 2014 I like how on Wednesday you seem to have used every machine in the gym ! Quote Link to comment Share on other sites More sharing options...
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