Close Grip Week 8

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.

Squat Week 8

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.

Legs Up Week 8

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.

Strongman

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.

CGB Week 7

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

Squat Week 7

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.

Legs Up Week 7

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.

Speed Bench Week 6

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.

Deadlift Week 6

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

Close Grip Week 6

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