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Thread: Aspiring Strongman

  1. #1
    Wannabebig Member
    Join Date
    Sep 2008
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    25

    Aspiring Strongman

    Decided to start a journal here. Nog intro, just straight to weights.

    Ive beenhaving problems with my lower back lately, so i made a foam roller and will focus on my OHP for the next three weeks by utilizing Smolov Jr. I did Smolov Jr for my deadlift and it worked wonderfully, im hoping it will help me break through a plateau on OH lifts.

    Accessory work will alternate between Hip Belt Squats(using a dip belt) and light Sumo Deadlifts(focusing on utilizing glutes and hip drive) and lots of stretching, foam rolling and heavy back/upper back work.

    Here is the first workout from yesterday. Was short on time because of work so i did this in about 30 minutes, had to leave out light sumos

    Did some foam rolling before starting lifting for about 10-15 minutes

    Push Prerss

    125x6
    125x6
    125x6
    125x6
    125x6
    125x6

    Hip Belt Squats-weight is plates dangling between legs
    *used my dip belt and stood on two metal folding chairs. Hams touched calves on each rep, did not lockout each rep*

    25x20
    50x20
    70x20
    80x20

    Finished with 15 minutes of stretching hams, hips, low back, etc.

  2. #2
    Wannabebig Member
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    Sep 2008
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    Push Press

    135x5
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5

    DB Rows

    105x12
    110x12

    Sumo Deads

    205x3

    *i was going to try and work up to 225x5x3, since my max sumo is 365, but my back wasn't having it. I think i need to get to a doctor to get this checked out immediately.

  3. #3
    The Bulkness Cometh! BULK_BOY's Avatar
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    Quote Originally Posted by HumanHorrorFilm View Post
    Push Press

    *i was going to try and work up to 225x5x3, since my max sumo is 365, but my back wasn't having it. I think i need to get to a doctor to get this checked out immediately.
    Good idea bro. Don't mess around with a "bad" Back. Hopefully all you need is a good massage to fix it. GL.

  4. #4
    Wannabebig Member
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    Sep 2008
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    okay, rested the back for a week, dropped smolov jr, back on a more traditional strongman ideal

    Front Squats-Onto box set right below parellel

    barx10
    135x3
    155x3
    185x3
    205x3
    225x3
    245x2
    225x3

    Cleans from blocks-midshin

    135x3x2
    145x2x2
    155x2

    Lunges

    25 DB'sx8/8
    25 DB'sx8/8
    20 DB'sx10/10

    Pull-throughs

    140x12
    150x10
    160x10

    Tri-set

    Cable CRucifx Holds

    150lb/handx60sx2
    200lb/handx77s

    with

    Muscle Snatches

    65x10x3

    Decline Weighted Situps

    +25x10x3

    .Spent.

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