Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Internal Rotation: 2×15 w/mini
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini

Core:
Close Grip 1Board: 6@308.6/140, 319.7/145, 330.7/150, 341.7/155
Close Grip Incline: 6@165/74.8, 185/83.9(shoulder hurt so i stopped)
Leg Raises: 3×12
Chins ups: 3×1 haha
Some Prowler runs

Good workout, right shoulder is still a little rough.

Am Workout
Lat Pulldown: 3×5@195/88.5
30 minutes incline treadmill

PM Workout
Warm Up:
Bike 5 Minutes
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Glute Med Activation: 2×15
Standing Abs: 2×20

Core:
Cambered Bar Box Squat, Wide Stance: 5@231.5/105, 275.6/125, 297.6/135, 319.7/145, 341.7/155
Cleans: 3@154.3/70, 176.4/80, 187.4/85
GHR: 3×8

The squats are light, but felt pretty heavy, think I’m still a little beat up from strongman. The back doesn’t seem to mind box squats so that might be what I do for the next little while.

Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Internal Rotation: 2×15 w/mini
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini

Core:
Legs Up: 6@308.6/140, 319.7/145, 330.7/150
Legs Up+Chains+2Board: 3@253.5/115, 275.6/125, 297.6/135, 308.6/140, 319.7/145
Legs Up+Chains+3Board: 3@330.7/150, 341.7/155

Things felt a little heavy, but I’m sure that’s from the strongman comp, otherwise it was all good.

Well I did my first strongman show yesterday.

Truck Pull(38,000lbs)
Well it was approximately 20,000lbs too heavy if you ask me. I got it moving but only made it about halfway before ran out of my 75seconds. This is the worst thing i’ve ever done. Think I was 7th.

Viking Press(270lbs)
I’ve only trained this once, last weekend, and I did 250 for 3, fairly, easy reps. I figured I could probably get about 4 or 5, ended up with 2. I am not used to setting up so far away and really leaning into it. More training and I’m sure I could have done more. Got 6th.

Stones(300,330 or 380, 5 loads)
I did: 300, failed 330, 300, 300, 300, 300. The 330 would have gone but it rolls on my shirt, it’s significantly bigger than the 300 that I can throw around easily. Someone told me I should have put tacky on my shirt AFTER I was already finished, good to know for next time(???). Think I was 7th or 8th

Tire Flip(6 flips for time)
I did it in 54 seconds I think. I really wish I could have done this over and that someone would have told me it was a race, cause that thought obviously never entered my mind. I haven’t flipped a tire in at least a year and my first two or three flips were pretty rough and I took short rests between them. My last three were easy and I went quick. Stupid. I think I could have done this in about 40 seconds. 8th place

Load Medley, Truck Drag
Had to load a field stone(180lbs), a keg(240lbs) and a fire hydrant(240lbs) then drag a tundra backwards to the starting line. I think I did it in about 46 seconds. Al had told me how awkward the hydrant was for about the last two weeks so I really took my time getting set up for it. I should have just grabbed the thing, it was way lighter than I thought. 7th place

I ended up in 6th place overall cause Al dropped out due to a bicep injury. It was kind of fun but I don’t think I’ll leave powerlifting for it.

Saturday
I went in and did some light cleans and light box squats to get blood moving. My back got tweaked again doing the stones but I seem to be able to box squat without pain so that’s what I’ll be doing until it gets better. No more skipping squats.

AM Workout
15 Minutes Elliptical
20 Minutes Incline Treadmill
5 Minutes, Intervals on rower

PM Workout
Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini

Core:
Close Grip 2Board: 6@308.6/140, 319.7/145, 330.7/150, 341.7/155
Close Grip 3Board +Doubled Minis: 3@275.6/125, 297.6/135, 308.6/140, 319.7/145, 330.7/150, 341.7/155

Warm Up:
5 minutes bike
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Standing Abs: 2×20 w/doubled purple
Glute Med activation: 2×15
Step Up: 2×8
Light Overhead squats

Core:
Snatch: some light doubles working on dropping under the weight
Squat(belt): 5@440.9/200, 463/210, 3@463/210(tweaked back again)
Ring Abs: 3×15
Hypers: 5×10
Planks: 3×45 secs

So I tweaked my back again, it sucks, obviously i’m not solving the root problem. I weighed in at 139.5kg, first time under 140 in probably a year.

AM Workout
Warm Up
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini

Core:
Legs Up: 5@319.7/145, 330.7/150, 341.7/155, 352.7/160
2Board: 6@385.8/175, 396.8/180, 407.9/185

Short workout as it was done at 8am. Still went good, 160 legs up is a pb I think.

PM Workout
Viking Press: 5@180/81.6, 3@250/113.4, 4@180/81.6
15 Minutes Bike

Went and tried the viking press today, it’s in the strongman comp I’m doing on Friday so it was good to practice it.

AM Workout
10 Minutes treadmill
7.5 minutes Rower
20 minutes incline treadmill

PM Workout
Warm Up
Standing Abs: 20 w/doubled purple
External Rotation: 15 w/mini
Behind the head pull apart: 15 w/mini
Pull Apart: 15 w/mini

Core:
Speed Bench: 9×3@231.5/105 w/doubled mini bands
2Board Bench: 3@407.9/185, 418.9/190, 429.9/195, 440.9/200
Close Grip Incline: 6@165/74.8, 175/79.4, 185/83.9

Short workout but it felt good. I did a double with 385.8/175 before the boards and it felt pretty strong.

AM Workout
10 Minutes Elliptical
5 Minutes Rower
20 Minutes Incline Treadmill

PM Workout
Cleans: 3×2@187.4/85
Bunch of reps at 154.3/70 trying to drop and catch low, some success
Clean High Pulls from Boxes: 5×3@330.7/150

Am Workout
30 Minutes Elliptical
5 Minutes walking treadmill

PM Workout
Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
External Rotation: 2×15 w/mini
Dynamic Shoulder Warmup

Core:
Close Grip 3Board: 6@319.7/145, 341.7/155, 352.7/160, 363.8/165
Close Grip 4Board: 6@385.8/175, 396.8/180, 407.9/185, 418.9/190, 429.9/195
Face Pull: 3×12 w/monster minis
Chin Ups: 10 singles
PNF Stretching