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Deadlifter
06-06-2007, 07:39 PM
Training:

Power clean 135x3 155x3 185x2 205x2 225x2

High bar back squat 135x3 185x3 225x2 280x2 225x2 185x2

Weighted Chin-ups bw x 3, 25 lbs x 4, 45 lbs x 5 - 5

Good training. Back squat numbers may look low, but my form has NEVER been better. Perfect depth and perfect technique, my numbers will fly up soon.

Stumprrp
06-06-2007, 11:46 PM
what up dude, good stuff.

Bob
06-07-2007, 06:06 AM
Good looking workout DL'er...

So by the title of your journal, does this mean you are into "Strongman" events and training for those? Or are you just trying to be a "strong" man?

GL... keep it heavy and hard..

Chubrock
06-07-2007, 06:09 AM
Don't you post over at Marunde-Muscle some?

Deadlifter
06-07-2007, 06:15 PM
Hey guys.

I compete in strongman competitions. My next show is probably going to be on August 18. Unfortunately, I'm going to Greece on June 27 and won't be coming home for 2.5 weeks, which will cut into some training time.

Yes, I post on marunde-muscle forums, my name is Alex Apostol.

Here's a video from last night:

http://youtube.com/watch?v=aQXaC2wpaJc

Please excuse my funny noises. Haha.

Deadlifter
06-08-2007, 06:46 PM
Training:

Standing strict press 135x1 145x4 145x3 170x1

Weighted Dips bw x 5, 25 lbs x 5, 55 lbs x 5 (this isn't working with my apparatus)

Incline Bench 135x5 165x3 165x3 (fatigued by this point)

Taking it kind of easy in the gym, saving my energy for event training days lately.

Deadlifter
06-11-2007, 04:58 PM
Training (yesterday):

Axle Clean & Press 100x8 strict 170x1 210x0 (cont. clean, no press). 190x3 190x1

DB strict press (each side) 65x1/1 80x1R/0L 65x3L/4R - 3 more sets of 3 on each side w/ 65

Yoke walk 210x40 300x40 390x40 (belt added) 510x10 (HEAVY, but I will walk with this Fu#$^* all 50 feet next week) 460x30 210x40

Farmers Walk 125 per hand x 40 feet 195 per hand x 40 feet, 225 per hand x 35 feet

Ivanko gripper (1,7) static holds, 3 sets

Deadlifter
06-14-2007, 04:20 PM
Training:

High-bar back squat 135x3 185x3 205x5 225x4 275x3 285x2 295x1 (last set belt)

High-bar pause squat (deep) 185x 3 - 3

Alternating Barbell lunges 3x4 reps w/ 135

Left glute feels a little weak on lunges. Squatting was excellent today.

Deadlifter
06-16-2007, 05:41 PM
Training:

Barbell Jerk 135x1-2 185x3 195x1-1 205x2

Incline Bench Press 45x10 135x1 150x8-8-8

Seated 1-arm neutral grip db press no back rest (each side) 25x6 50x6 45x6 45x6

Dips bw x 10-10

Good structured training now. First time touching a barbell jerk in months. Technique felt a little rusty, but it should come back pretty soon.

Deadlifter
06-18-2007, 06:38 PM
Training:

Deadlift 135x3 225x2 315x1 385x1 475x0 (broke inch off the floor. should have attempted 455.)

Snatch grip deadlift 225x4 275x2-1-1

Gonna stick with snatch grip pulls for a little while. My deadlift technique needs some serious work.

Pullups bw x 10-10-6

1-arm Db row 65 x 5-5-5 (each side) weak as hell, was pre-fatigued and haven't done them in a while.

Loose axle curl 60x8 70x8 100x5

Chubrock
06-18-2007, 06:44 PM
You're pulling with a conventional stance aren't ya Alex?

Chris Rodgers
06-18-2007, 08:37 PM
Nice journal man. I like the exercise selection.

Stumprrp
06-18-2007, 09:23 PM
breaking 475 off the floor is nice alex, next time hit 455 and try again!

Deadlifter
06-18-2007, 10:17 PM
yes, conventional stance. thanks for the comments. i'm not going to be on some serious structured training until after my trip. then i will be using dynamic effort/repetition effort, and max effort days.

Deadlifter
06-21-2007, 12:16 AM
Training

Axle clean and jerk

100xreps
120xreps
150x3
170x1
200x1
220x1 (all easy as hell, no split)
240x0 (couldn't clean it)

Yoke

120x50
210x50
300x50
400x50 (added belt)
510x35 (2 drops)
460x50 (no drops)

Farmers hold

225 per hand x 35 seconds

Video is up on my youtube page.

Deadlifter
06-22-2007, 11:45 PM
Training:

High-bar back squat (deep) 105x3 135x3 225x3 285x2-1 225x3-3

Trap bar deadlift 135x3 225x3 315x1 405x1 495x0 455x1

Safety bar squat (testing, assuming bar is 45 which it prob isn't)
45x3
135x3
135x3
185x1

Not bad. Would have done the 495 trap bar deadlift if I didn't squat heavy before it. Did this workout at the B&W gym. I prefer lifting at home, I stick to my routine and stay focused that way.

Deadlifter
06-24-2007, 11:24 PM
Training:

Barbell push press 135x3 185x1 205x0 (legs were sore, leg drive was crap)
Barbell strict press 135x2 155x1 175x0 (very close)

Incline Bench 135x1 155x8-8-8

Seated 1-arm DB strict press w/ neutral grip no back rest 45x6-6-6 (each side)

Dips - bw x 12-10

Pretty good. Going to do back tomorrow and then maybe arms on tuesday then I will have no workouts for 2.5 weeks as I will be going to Greece.

Deadlifter
06-25-2007, 11:06 PM
Training (and had an adventure before trying to find a gym to train at):

Barbell Row 135x5 185x5-5 205x5-5-5 135x10

1-arm barbell row (weight on one end) 45x6-6 55x6 (each side)

EZ bar strict curl 65x5 105x6-2

Conc. curls - gay, lol

Deadlifter
06-20-2008, 03:42 AM
Gonna resume this log. Looking for some good suggestions.

DE UPPER (not much of a DE day though)

Axle jerk from the rack
101x3
151x2
151x2
171x2
191x1
201x4 PR

Weight isn't much and I have "the strength" to do a lot more, but more importantly, I fixed my technique (just need to drill it more).

Incline Press against bands (pinkies on the rings, purples)
45x10
95x8
135x8
155x7
135x9

Tough movement!! Screw the high incline press. My setup wasn't very good because I had to bring the bar forward in order to not hit the rack.

1-arm barbell row each side

2 plates x 5
3 plates x 5

1-arm DB row
145x8 each side

Need more weight for dumbbells. Just going to stick with the dumbbells for now.

http://youtube.com/watch?v=U8893s-vSSo

Deadlifter
06-20-2008, 05:19 PM
DE UPPER

Band good mornings, 2 sets of 10.

Natural glute ham raises w/ band assistance, 2x10

1-leg standing leg curl
#3x10
#4x6

Band leg curls
2x15

Skipped cleans today because my left erector still hurts. My hamstrings are destroyed.

Deadlifter
06-23-2008, 10:51 PM
ME UPPER

10'' Log Clean + Push Press (one knee bend, no belt)
60x6
151x2
171x2
201x3 PR
211x2 PR

Excellent.

Decline Press w/ medium grip
135x5
185x2
225x6
225x6
225x6

All 225 sets were a PR.

Weighted chin-ups
bw x 3
25 x 8 PR considering my current bodyweight
45 x 5
bw x 10

And a good day was had by all.

http://youtube.com/watch?v=n_-VOFXlXSw

Deadlifter
06-24-2008, 07:37 PM
ME LOWER

PL back squat deep, low bar
135x3
225x2
275x1
315x1 (unlatched belt)
365x2 (belt and wraps)

Definitely nothing impressive. Couldn't squat last week because of back injury, so that probably effected me. Mucked around with front squats afterwards.

RDL no belt
135x8
225x6
225x5
275x8
275x6

Not too bad, being weary of the back.

fooz
06-24-2008, 07:42 PM
good stuff here. You training with chris?

Deadlifter
06-24-2008, 09:24 PM
good stuff here. You training with chris?

Hickson? Yeah I've been to his place a few times.

Deadlifter
06-26-2008, 06:52 PM
DE UPPER

Barbell Jerk for speed
135x2
135x2
155x2
155x2
175x2
175x2
185x2
205x2

All of these exploded up. No press-outs. Definitely putting up 240+ on axle next week.

Incline press against bands (pinkies on the rings, purples)
45x8
135x1
165x5
165x5
165x5
165x7

All PRs.

1-arm DB row very strict (each side)
50x8
105x10
115x6
125x5

Good.

Band pull-aparts 2x10
Band pushdowns 1x10

Very productive workout.

Deadlifter
06-27-2008, 09:58 PM
DE LOWER

Axle Cleans
101x2
151x1
151x1
171x2
191x1
191x1
211x1
211x1
221x0 (didn't pull it high enough)

These were mixed grip pulled all the way to the shoulders. I like this technique.

Lying leg curls
50x10
70x10
70x10

These were super easy, EXCEPT for the last 2 inches...this exercise feels way different than the natural GHRs.

strongkid963
06-28-2008, 07:25 AM
were these regular cleans or continetal's?

Deadlifter
06-28-2008, 09:51 AM
were these regular cleans or continetal's?

Wasn't really a continental, I pulled them all the way to my shoulders w/ a mixed grip.

Deadlifter
06-28-2008, 06:43 PM
EVENTS

Tire flips
Did some doubles and triples with the hard 500 and the 700. Tech felt OK. It's definitely coming along.

8'' Log Clean + Jerk
130x3
130x3
180x2
180x2
200x2
220x1

So easy. I have a 240 in me...I just pressed a couple days ago.

Mucked around with axle a little bit.

Stones just chalk
220 to 52''
220 to 52''
220 to 52''
260 couldn't quite lap it, next time though

I can now consistently pick up the 220 which is really a great sign. My upper body strength has improved significantly. I have the strength to load much bigger stones, just got to work on lapping.

Did a bunch of singles with the 95 lb inch dumbbell.

Great day.

Deadlifter
06-30-2008, 07:28 PM
ME UPPER

Standing strict Axle press
101x5
131x3
151x2
171x2 PR
181x2 PR
191x0 (next time!)

Strict strength is much higher than it used to be.

Flat bench press (pinkies on rings)
135x3
185x2
205x1
230x3
230x3
235x3
245x2

Had more in the tank on these. Next week, when my body is accustomed to the movement, I'll put a lot more up.

Dumbbell Cuban press

25's x 4 sets

Closegrip pull-ups, strict
6 sets of 5

strongkid963
06-30-2008, 07:42 PM
ME UPPER

Standing strict Axle press
101x5
131x3
151x2
171x2 PR
181x2 PR
191x0 (next time!)

Strict strength is much higher than it used to be.

Flat bench press (pinkies on rings)
135x3
185x2
205x1
230x3
230x3
235x3
245x2

Had more in the tank on these. Next week, when my body is accustomed to the movement, I'll put a lot more up.

Dumbbell Cuban press

25's x 4 sets

Closegrip pull-ups, strict
6 sets of 5
nice strict there boss.

Deadlifter
07-01-2008, 11:22 PM
ME LOWER

Sumo DL (no belt)
135x5
185x3
225x3
275x1
315x2
365x3 pr
385x3 pr

Was going to attempt 405 but my dad was yelling at me and I decided to leave some in the tank.

Full back squat ATG (no gear)
135x3
185x3
225x3
275x3
300x1
310x1
275x1
245x5
185x4 paused

Good.

1-legged leg curl - each side
#3 x 8
#4 x 8
#5 x 6

Pulldown abs, purple band 2x15

Good session.

Deadlifter
07-03-2008, 08:22 PM
DE UPPER

BB Push press for speed
135x2
135x2
155x2
155x2
165x2
165x2

Kept feeling a slight twinge in my left rear delt, so I cut it a little short. It only bothers me with a straight bar for some reason...weights felt super light though.

Incline press against bands (pinkies on the rings, purples)
135x2
175x5
175x5
175x7

Strong. All 175 sets were a PR. Probably good for a 260 incline press right now.

1-arm DB row strict (one hand on bench)
55 x 8
105 x 10
125 x 6
135 x 4

Band pullaparts 2x15
Band pushdowns 10, 15

Good session.

Deadlifter
07-05-2008, 03:51 AM
DE LOWER (1:30 AM workout, lol)

Started doing hang cleans but they felt like crap, worked up to 185x4, screw cleans now.

Box jumps to 37 inches, multiple sets

Power Squat machine
135x5
225x3
315x3
405x3
495x3
585x3
675x2

Wow, hits post chain good.

Seated leg curls
3x10

Probably shouldn't have lifted at this time, but oh well.

Deadlifter
07-07-2008, 08:43 PM
ME UPPER

10'' Log clean + push press (one knee bend)
60x8
151x2
171x2
206x3 PR
221x1 PR

Dropped the 2nd rep of 221 behind my head because I felt a slight twinge in my rear delt and decided to be safe. You will see on the video that I definitely would have had the second rep.

Flat bench press (pinkies on the rings)
135x5
185x2
225x6
225x6
225x6

All 225 sets were a PR. Can't wait to see what I can do heavy next week.

DB cuban press

5-6 sets up to 30's x 6

Chin-up to failure game, my partner and I kept doing chin-ups until we couldn't anymore. Must have done close to 100.

Some band pushdowns, and that was it.

Besides the rear delt twinge, the day was great.

Deadlifter
07-08-2008, 08:27 PM
ME LOWER

PL squats
135x5
185x4
225x4
275x1
All sets after this are done with an UNLATCHED lever belt:
315x2
365x3 PR - too easy
405x2 PR
315x5

WOW. That is all I can say. Legit depth, no wraps, belt wasn't even latched up.

Pull-throughs 3x10

Deadlifter
07-10-2008, 05:48 PM
DE UPPER

Axle Jerk from the rack (for speed)
100x2
150x2
150x2
170x2
170x2
190x2
190x2
200x2
200x2

Wow. Everything was so easy...I just used 201 for a workset about a month ago, now it's speed weight for me.

Incline press against bands (pinkies on rings, purple bands)
135x3 no bands
135x3
185x5
185x5
185x5

Whew! Cleared it. 185 sets are all PRs. Next phase I'll be doing is closegrip decline bench.

1-arm DB rows strict
55x6
105x6
135x6
105x10

Good. Great workout.

Deadlifter
07-11-2008, 07:56 PM
DE LOWER

Axle cleans (Mark phillipi style)
10+ sets working up to 225 or so. Lots of power cleans thrown in as well up to 180-190ish.

Glute ham raises - many many reps, trying to get as much work in as possible

Swiss ball leg curls 2x10