Skwats today, just basically did skwats since I have that contest tonight, since it is light weights, I am using it as conditioning kinda
Skwats: 255x5 290x3 325x8
45 Degree Hypers: Red+Purple Band x 15
good luck at the contest tonight
thanks, it's kind of stupid because at 215lbs I am a "heavyweight" so most likely I won't have much of a chance against 270lbs + dlineman, lol. Oh well, it's fun anyways.
Originally Posted by StLRPh
Events are tire flips for 12 reps (not sure of tire, but not that big). keg toss for distance, 150lb farmers for distance (go as far as you can before you drop it, I guess), car pull and then top 2 face off in overhead press for reps. So we shall see
took 3rd in the HWs, lol
was won by some GA from the Strength and Conditioning field. 2nd place was from the Fullback, I was the lightest guy there. It wasn't really a strongman contest, but it was fun.
Bench tomorrow and events down at Colorado Pro on Saturday. Then deload week :(
Bench: 210x5 235x3 265x5
Close Grip Floor Press: 165x3x12
Pendlay Rows: 165x2x10 165x8
DB Hammer Curls: 50sx2x10 50sx8
Fat V Bar Pushdowns: 110x25
Neutral Grip Chins (V Handle): 55 total. 5 sets of 10 and 1 set of 5 scattered throughout.
DB Side Bends: 60x2x10 consecutive
Did log, truck push, and tires.
Pretty much just worked on form with the log. Worked up to 200 for a triple, but stayed at 140 most of the time just trying to get more of my lower body involved.
Show got switched to truck push instead of a truck pull, so we did that. Pushed the f-150 in the parking lot up a slight hill. Wow, I thought the prowler was bad, but this takes the cake.
Then did tires, pretty much just worked with the 750.
Deload week starts tomorrow
Going to team up Deads and Overhead for tomorrow, since I have a buddy coming in town tuesday and wednesday. Might do the same thing on Thursday for Skwats and Bench since it's a deload
Well I wanted to see where my power clean was at, since I am going to add it on Deadlift day next cycle, had a little a left in me, but eh. Deload
Monday-Deads and Push Press
Power Cleans: Worked up to 225x1
Deads: 175x5 215x5 260x5
Push Press: 85x5 105x5 125x5
Neutral V Chins: 1x12 1x10
Fat Grips Barbell Hold: 135X2X30 Seconds
Skwats, well deload day with skwats, I forgot my notecard, so I just guessed on my weights, guessed a little high, don't think it will hurt me though.
Skwats: Supposed to do135x5 170x5 205x5 actually did 135x5 185x5 225x5
Front Skwats: 135x2x8
Fat Gripz Barbell Holds: 155x2x45 seconds
DB Side Bends: 65x2x10 continuously
Calf Raises on Power Squat Machine: 45 each sidex2x12
edit: forgot calf raises, looked at my calves and they look a bit tiny, so what the hell, lol
Bench: 110x5 135x5 165x5
Neutral Grip Chins (V Handle): 3 sets of 10
Close Grip Floor Press: 165x2x10
Pendlay Rows: 165x2x8
DB (fat grips) Hammer Curls: 30sx2x10
Events tomorrow, yay, deload week is done. I hate deloading, lol
Going to add in Power Cleans on deadlift day. Still trying to figure out how exactly. Was thinking 5/3/1 but just prescribed reps, but am actually thinking like 3/2/1. IDK.
Going to the Rockies-Pirates game tonight, I love beisbol
Did a little log work, some keg toss and lots of work with tires. Here is a vid of some of the keg toss. This was on the 13 foot setting
Cycle 2 of 5/3/1 starts tomorrow
Cycle 2 Training Maxes are:
Power Cleans: 205
Push Press: 210
If I get 10 reps on my 5/3/1 week with my pulls or squat, I think I might increase them by maybe 15lbs for next cycle. I really low balled my deads since I just started doing conventional deads.
Going to do cleans before deads. Going to do 3x3 week 1, 3x2 week 2, 3x1 week 3. Think I am going to go 65% 75% 85% week 1, 70% 80% 90% week 2, then 75% 85% 95% week 3. Don't want to do a lot of volume before deads.
Pull Day, my favorite day
Power Cleans: 135x3 155x3 175x3
Deads: 290x5 330x5 375x13 (added belt for last set)
17.5” Rack Pulls: 205x2x10
Fat Gripz Barbell Hold:205x30 secs Fat Gripz DB Hold: 65sx35 secs
DB Side Bends: 65sx2x12
Overhead, form still sucks on the push press/jerk, lol. Getting a little better though.
Push Press: 140x5 160x5 180x11
Military Press: 125x10 125x2x8
DB Rows: 110sx3x8 (Supersetted)
Face Pulls: 100x3x15 (Supersetted)
Fat Gripz DB Curls: 35sx2x8
Skwat: 230x5 265x5 300x10 (added belt)
Front Skwats: 155x3x8
Low back was still kind of fried from Deads on Monday. I think I might put rack pulls squat day and front squats on deadlift day next time around
Bench: 185x5 210x5 240x10
Close Grip Floor Press: 165x2x8 165x1x8 (fat gripz)
T-Bar Rows: 3 platesx1x12 3 plates+10x2x12
Neutral Grip V Chins: 56 total. 1x11, 1x11, 1x10, 1x10, 1x8, 1x6 scattered through out.
DB Hamer Curls Drop Set: 35sx10 (fat grips) 30sx10 25sx10
Did events yesterday. Tires, Log and truck pull.
Got the contest next week. They dropped the log weight down to 180 from 200 for the novice class. Don't know if that is a good or bad thing for me, lol. Oh well.
Will train Mon and Wed I think. I am not at the point where I need to be taking the whole week off before a show.
Here are the events
Tire Flip (1 flip at each weight) - 60 sec limit
Novice LW- 300,450,650,750,800 lbs
Log Overhead Press (Clean each rep)- for reps 60 sec limit
Novice LW- 200lbs got dropped to 180lbs
Car Dead lift- reps for 60 sec limit
Same Car for all competitors, distance from car just gets further away, Side handle
Keg Toss- 5 kegs 60 sec limit
Novice LW- 13ft
Novice LW- 60 ft
*Events subject to change without notice
Well it was cleans and pulls day. Felt great and decided to see what I really had, so did some singles after the 90%x3. With a contest on Saturday, probably not the brightest idea in the world, but oh well. Cut way back on the accessory work.
Cleans: 145x3 165x3 185x3
Deads: 310x3 355x3 400x3 455x1 505x1 PR 525x1 obviously a bigger PR, lol
Single Leg Elevated Hip Thrusts: 2x12
DB Side Bends: 65x2x12
Congrats on the PR, looks like you're set to do well next week
Thanks, I'm shooting for a top 3 finish in the Novice LW class. We shall see
Originally Posted by StLRPh
Tuesday: Overhead and Bench
Push Press: 150x3 170x3 190x4 left a bunch in the tank
Bench: 200x3 225x3 255x6 left 2-3 in the tank
DB Rows: 110sx2x10
Face Pulls: 100?x2x15
Last upperbody day before the show, combined overhead and bench. Kept the assistance work low. Managed to hit my chin while practicing push jerks with the bar, lol
Will probably squat tomorrow (just the prescribed reps, very little assistance) and then take off till the show.
Last day of training before the show on Saturday
Squats: 245x3 280x3 315x8
Fat Gripz Barbell Holds: 185x30 seconds 225x15ish seconds
Fat Gripz DB Hammer Curls: 35sx2x10
Was planning on stopping at 3 on squats, but i'm not very good at doing that, lol. I still left a few in the tank, so I should be fine. Show doesn't have any events that test the grip hard, so I then did some grip work.
I guess the contest is back to being a truck push.
well I was happy with my log press, somewhat happy with car deads and truck push, disappointed in my keg toss and tires. Finished 4th in the Novice LW.
Tied for 3rd in Log with 10 reps, was 4th in car deads with 5 (half the field 0d it.) Think I was 4th in truck push (it was very close between 1-5). I guess my 2nd keg hit the bar and didnt clear, so I had to go and redo that one, so that cost me. They had boards on the 800 tire and one came loose and how it was sticking out, it made it virtually impossible for me to flip. It got noticed so I get a redo, but just couldn't get it done. No excuses, should of been able to get it.
Oh well, it was still an improvement over my 1st show and it was fun.
Gotta keep improving.