7/9 – Incline Bench 5’s

Pretty solid workout today despite the fatigue from yesterday’s strongman stuff. Got my target on inclines, then did some db work.

Incline Bench Press:
135x12x1
155x10x1
175x10x1
215x5x1
250x5x1
280x5x1
280x3x1

Flat Neutral Grip DB Bench:
100x10x1
110x10x1
120x6x1
110x10x1
110x12x1

Flat DB Bench:
100x15x1
100x15x1
100x15x1

Rope Face Pulls:
100x12x1
100x12x1
100x12x1
100x12x1
125x12x1

Chins (hanging from Smith machine cross bar):
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x10x1

+ stretching + elliptical (23 min)

Duration: 90 minutes

7/8 – Strongman Misc

These workouts will probably become a regular thing. Didn’t really keep track of everything I did today, but today’s workout consisted of various long farmers walks with 225 and 315lbs, log presses, walking with a log locked-out overhead, and seated rope sled pulls (pulling a 185lb sled to myself with a 35ft rope). Fun workout.

Duration: 120 minutes

7/6 – Deadlifts

Decent deadlifts today. Nothing felt too difficult despite my legs being pretty sore.

Conventional Deadlift:
135x10x1
225x6x1
315x3x1
405x3x1
495x1x1
545x1x1
545x1x1
545x3x1

Shrugs:
225x12x1
315x12x1
405x12x1
495x6x1
585x6x1
675x8x1
585x8x1
495x8x1

BB Curls (various grips):
45x48x1
65x48x1
85x48x1
105x60x1

Wide-grip Pulldowns Dropset (20 drops in 12.5lb increments):
250 to 12.5x5x1

+ stretching + elliptical (20 min)

Duration: 80 minutes

7/5 – Push Press 5’s

Finally had a strong pressing session, setting a reps PR for push presses. Did some single arm DB jerks to switch things up.

Push Press:
135x12x1
155x10x1
195x5x1
225x5x1
250x7x1 (PR)

Single-arm DB Jerks:
100x5x1
110x3x1
120x1x1
130x1x1
100x5x1

Dips:
bw x12x1
+30x12x1
+30x12x1
+30x12x1
+30x12x1
bw x12x1

Single-arm Tricep Extensions:
20x12x1
20x12x1
30x12x1
40x12x1
50x8x1
60x4x1

JM Press:
95x12x1
115x12x1
135x8x1
115x12x1
95x12x1

Standing DB Press:
40x100x1

Rear Delt Flye Machine:
70x50x1

+ stretching + ellptical (20min)

Duration: 90 minutes

7/2 – ATG Squat 3’s

Good squatting today. 505×5 with the first 3 reps paused, and beltless, is a PR.

ATG Squat:
135x12x1
225x12x1
315x3x1
405x3x1
465x3x1
505x5x1 (first 3 reps paused, beltless PR)
465x3x1 (all reps with 3-5s pauses)

Lying Leg Curls (superset with Leg Extensions):
150x8x1
150x8x1
150x8x1
150x8x1
150x8x1

Single-leg Leg Extensions:
200x8x1
200x8x1
200x8x1
200x8x1
200x8x1

Overhead Cable Curls:
20x12x1
20x12x1
30x12x1
40x12x1
50x12x1
43x12x1
43x12x1
43x12x1
43x12x1
43x12x1

+ stretching + elliptical (20min)

Duration: 80 minutes

6/30 – Deadlifts and Farmers

Random impromptu workout today at a friend’s place. He had a nifty little frame welded up for farmers walks so we gave that a try. He was doing deadlifts before hand so I worked in with him just pulling what he was doing, conventional. Did the farmers and a couple sled sprints. Good stuff. My cardio is better than I thought…

Conventional Deadlift:
225x5x1
315x3x1
405x3x1
475x3x1
525x3x1

Farmer’s Walks:
315×100’x1
375×100’x1
275×100’x1
275×200’x1

Sled Sprints (70m, turning around at 35m):
+90x1x1 – 17.2s
+90x1x1 – 16.2s

Duration: 60 minutes

6/29 – Incline Bench 3’s

More lackluster pressing. Didn’t get the 3 rep target (2, rest 30 seconds, 1 more) so will give it one more cycle to catch up then I will have to switch things up.

Incline Bench Press:
135x12x1
155x12x1
185x10x1
235x3x1
270x3x1
300x2x1
300x1x1

DB Bench Press:
110x6x1
120x6x1
120x6x1
120x8x1

DB Flyes:
60x12x1
60x12x1
60x12x1

Rope Pushdowns:
80x12x1
80x12x1
80x12x1

Rope Overhead Extensions:
80x12x1
80x12x1
80x12x1

CG Pulldowns:
200x12x1
225x12x1
250x12x1
200x12x1
150x12x1

+ stretching + elliptical (18 min)

Duration: 80 minutes

6/27 – Deadlift 3’s

Deads were tough today. Pretty tired from the Volbeat show last night. Got 625 for 5, so that was ok at least. Did some dimel deads, then overhead shrugs, rear delt work, and curls.

Deadlift:
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
555x3x1
625x5x1
595x3x1

Dimel Deadlift:
355x12x1
355x12x1
355x12x1

Overhead Shrugs:
135x20x1
135x20x1
135x20x1

Rear Delt Flye Machine:
100x6x1
120x6x1
120x6x1
120x6x1
120x6x1
100x10x1

Preacher Curls:
75x12x1
75x12x1
75x12x1

Concentration Curls:
60x5x1
60x5x1
60x5x1
60x5x1

Standing Hammer Curls:
70x12x1
70x12x1
70x12x1

+ stretching + elliptical (15 min)

Duration: 85 minutes

6/25 – Push Press 3’s

Decent push workout, but strength was pretty down today. Barely got the target triple on push presses. Did some strict presses to mix things up – those felt pretty good. Pulldowns felt strong, and dips were tough: went extra deep in my ROM on them and my shoulders didn’t complain. Good intense workout overall.

Push Press:
135x12x1
155x3x1
175x3x1
210x3x1
240x3x1
265x3x1

Strict Military Press:
135x12x1
155x3x1
175x3x1
195x3x1
215x3x1

Dips (extra deep rom):
bw x12x1
+50x5x1
+75x5x1
+100x5x1
+75x5x1
+50x5x1
bwx15x1

Wide-grip Pulldowns:
200x6x1
225x6x1
250x6x1
260x6x1
277x7x1 (PR)
250x7x1
200x12x1

Cable Flyes:
20x12x1
30x12x1
40x12x1
50x12x1

Upwards Cable Flyes:
20x12x1
40x12x1
50x12x1
20x12x1

+ stretching + elliptical (13 min)

Duration: 85 minutes

6/15 – ATG Squat ME

Solid atg squats today. Last squat workout I tied my previous double PR of 545 so today I wanted to try for a double with 555. Tripled it, beltless. Big PR. Switched things up to speed squats against the heavy blue bands, which felt great. Finished with some curls.

ATG Squat:
135x12x1
225x10x1
315x5x1
405x3x1
455x1x1
520x1x1
555x3x1 (PR)

ATG Speed Squats against Heavy Bands (~+200lbs at the top):
225x3x1
245x3x1
265x3x1
285x3x1
305x5x1

Single-arm Cable Curls:
30x6x1
40x6x1
50x6x1
63x6x1 (PR)

+ stretching

Duration: 60 minutes