View Full Version : Vanilla Gorilla's Log(Strongman/Powerliftng)

Vanilla Gorilla
07-19-2008, 12:14 PM
Log press- 210 x 1(was having a hard time locking out my surgery arm)
Medley-315 Farmers, 300ish keg, 800lb tire all 50 feet
Yoke-i worked up to 800 got it 25 ft
Rack pull(below knees)-755, 805 miss

Speed bench-135 8x3
Military press- 185x8, 225x6, 250x4, 275x2
Close grip-225x5
Lateral raises and side laterals-2sets
high rope pulls-2 sets
band pushdowns-2sets

Box Squats w/ ss bar(below parallel, just a belt)- 605x3
SS Good mornings-3x315x8
Glute hams-3x15
Leg ext-2x15
dumbell shrugs-30x100
Green band standing crunch-3x15
side bends-3x8

Bench w/ shirt-315x3, 365x3, 405x3

Did cardio 3times this week x 20mins

Vanilla Gorilla
07-27-2008, 12:26 PM
Speed bench-135x6x3
Log clean and press-worked up to a set of 5 with 200(at least now i lift more than my wife)
Close grip bench-275x5
front dumbell and side lateral raises- 25lbs x 2x10
high rope pulls- 3 x 25
Incline dumbell extensions-20lbs 2x10
pushdowns- giant sets
MY arm is consistently feeling better except a lil lump i have now on my forearm

Bench with shirt-315x3, 365x3, 405x1, 435x1, 455x1(super easy but i shut it down after because the doc said take it slow..lol)
Pulldowns 3x8
purple band seated row 3x8
hammer curls-60lbs 2x6
dumbell curls 20lbs 2x10
shoulder giant set 2x8
mini band pushdowns 3ways

I only did cardo 2xtimes this week but i plan to tommorrow morn. Ive decided to train for the red brick in february. 7 months to add 245 to my bench. Man i love training when im focused on something. I keep losing inches on my stomach as im adding muscle, so chris u da man!

08-01-2008, 03:10 PM
Hey Dave! How's things brother?

Vanilla Gorilla
08-13-2008, 02:11 PM
ss box squat- 660 x 3 just a belt and rehbands
bench abs
side bends

i was wrecked after that squat, finished off with cardio

shirted bench- worked up to 415 for a triple
5 board press- 315 x 20
band pulldown 3x 10
low bad pulls
hammer curls 2x 6
side curls
my elbow really was feeling it today

deadlift-worked up to 655 for an easy single but i was wearing baggy shorts so i stopped
ss pin gm- did triples up to 765
glute/ham raises- 3x8
dumbell shrugs 40lb x 100
rope abs
side bends

speed reps 135 x 6 x 3
military press 315 x 1
front raises 2 x 10
svens-2 x 10
high rope pulls 3 x 15
pushdowns- 3 x 8
rehab triceps exercises

bench w/ shirt 405 x 3
Incline press easy 365 x 1
pulldowns 3x8
seated rows- 3x 8
hammer curls 2x 6
side curls 2 x 8
band pushdowns until failure