Strongman Events 11/20

Axle C&P

Warm up to 200x5

250x1

I wanted to do sets of 5 at 250, but Jesse and Troy told me to go heavier.

300 x 6 - This was already a pretty big PR because I had only ever done 1 rep here.

330 x 1 - 5 pound all time PR

350 x 1 - not including the 330, this was a 25 pound all time PR

http://www.youtube.com/watch?v=HW2mhSTYEl8

That's a video of the last two.

Farmers

200 per hand x 60 feet - 5 runs

This was the first time since I hurt my ankle that I've done any sort of moving event, so I took it pretty easy on them.

Blast Strap face pulls

15 x 3

Blast Strap knee to chest

10 x 3

Thursday 11/17 Upper

Well after the complete shit show of a workout (or lack there of) I had on Tuesday it was nice to get back in the gym and feel good today.

Bench

255x5

285x3

315x10

I think it's safe to say that I could bump up my bench numbers on 531, but I might just leave them alone too.

OHP

I did these all seated without a back support since my ceiling is too low in my basement to do them standing.

175x5

195x3

225x2

DB Incline

85x10

100x10x2

Dips

BWx3

+20 pounds chain x 3

+40 x 3

+60 x 3

+80x2 - the first two felt easy and I went down for a third and tweaked something in my left pec so I stopped

I planned on doing chain loaded blast strap pushups too, but my pec hurt so I didn't.

Feet elevated blast strap rows

BWx8x3 sets

Upper 11/10

Bench

225x3

275x3

305x11

Strict Press

165 x 3

185 x 3

205 x 5

Incline

225x10x2

225x9

Chain Push Ups

8 chains, 3 reps per weight

Biceps

Pull 11/8

Worked out at home. Jellers came over.

Deads

225x3x2

315x3

405x3

455x3

525x3

I am doing 531 again, but I think I am going to do my last set as the prescribed reps only. I think I will get more out of it this way.

Deads + Chains

405 + 40 pounds chains x 1

+80 pounds chain x 1

+120 pounds chain x 1

+160 pounds chain x 1

+200 pounds chain x 1

These were all fast and easy.

Axle Rows

210 x 5 x 5 sets

Barbell Rows

275 x 3

295 x 3

315 x 3

Pullup

I did these kind of supersetted with the rows

BW x 3

x3

x2

maybe a couple more sets

Hack Squat

I'm not sure how much the sled weighs on my hip sled, I'd guess around 150.

+200 x 3

+300 x 3

+400 x 3

+490 x 5

I really like these as long as my knees feel good. I think they mimic car deadlift pretty close.

Paloff Presses

5 sets of 10

DB Rows supersetted with Ab wheel

100 x 10 x 5 sets rows

4 sets of 5 on wheel

I'm not sure what to call them, but basically they are the same set up as hack squats on my leg press, but I'm facing forward.

200 x 5

200 x 3 x 2

I think I will do these more often. They seem like they would help with being more explosive.

I did a few sets of EZ bar curls in between stuff.

Squat and Events

Squat
Wasn't sure how this would go because my ankle is still a little less mobile than I'd like.

Ended up with 315 x 5
365 x 5
405 x 5

I did some hypers and that was plenty for the night.

Strongman

Axle C&P
warm up
200 x 3
220 x 3
250 x 3
260 x 1
280 x 1
300 x 1
325 x 1 PR - this is a 25 pound PR on this set up. I had done 320 on an axle with tires, but the tires make the clean way easier. This went up pretty easily too, and had I not done so many sets up to it I probably would have gone up again.

Stones
330x 1
405 x 2 singles
330 x 3, I lapped it two more times, but they felt off and I set it back down.

That was pretty much it. I need to take it a little easier on my foot still I think because it was aching pretty good after this.

Deads 11/1

I decided to start 531 again. We'll see how many cycles I make it before I decide I know more than the program.

Snatches

worked up to like 185 for 1 or something. I have no idea how to do these but there a good little warm up.

Deads

375 x 5
435 x 5
495 x 6

Not impressive at all, and I expected it. Reps do not feel good right now.

Fat DB Row
100 x 5 x 4 sets

Safety Bar Squat

245 x 10 x 3 sets

Paloff Presses

Light band x 10 x 5 sets

I feel like there was something else I did too but don't remember. That was all at Jesse's. I wanted to do my ab wheel at home, so after I got home I did:

BB Rows
225 x 5
275 x 5
225 x 5 x 2

Those supersetted with ab wheel for 5 reps per set.

Side Planks with Blast Straps (just to see what they were like)

2 ea by about 20 seconds per side

Hack Squats

I really like these on my leg press, it is set up to leg press or hack squat, because I feel like they emulate a car dl somewhat, but they work really well on my quads and glutes.

sled+200 x 10
sled+300 x 10