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.
what up dude, good stuff.
2000 or bust
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..
Squat More! -- RIP Jesse .. It is hard to fail, but it is worse never to have tried to succeed. -- Teddy Roosevelt
One Old Man's Progress & Goals Journal
Great Programs: the new WBB 1.1 .. Baby Got Back Program .. Bill Starr 5x5 .. Westside Basic Training
Exercise Vids & info: ExRx.net .. U of Wisconsin Vids .. U of Idaho Vids .. Elite FTS Exercises ..Learn to Squat Vids RX#1-12 ..Or Dan John's Squat Vid ..
Squats are better then Leg Presses .. Squats are better for jumping too .. And NOT just for men..
Food & Diet Info: FitDay for tracking your Diet Calculators: Westside & Coan .. One Rep Max Strongman: Strongman Starter
Don't you post over at Marunde-Muscle some?
Fuck, fight, or hold the light.
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:
Please excuse my funny noises. Haha.
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.
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
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.
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
You're pulling with a conventional stance aren't ya Alex?
Fuck, fight, or hold the light.
Nice journal man. I like the exercise selection.
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 535 SQ 300 BE 570 DL.....1400 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw w/wraps)
545 SQ 305 BE 585 DL
breaking 475 off the floor is nice alex, next time hit 455 and try again!
2000 or bust
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.
Axle clean and jerk
220x1 (all easy as hell, no split)
240x0 (couldn't clean it)
400x50 (added belt)
510x35 (2 drops)
460x50 (no drops)
225 per hand x 35 seconds
Video is up on my youtube page.
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)
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.
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.
good stuff here. You training with chris?
19 5'7 235
Squat ATG: 335x5
Barbell Jerk for speed
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)
1-arm DB row very strict (each side)
Band pull-aparts 2x10
Band pushdowns 1x10
Very productive workout.
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
These were super easy, EXCEPT for the last 2 inches...this exercise feels way different than the natural GHRs.
were these regular cleans or continetal's?
Did some doubles and triples with the hard 500 and the 700. Tech felt OK. It's definitely coming along.
8'' Log Clean + Jerk
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.
Last edited by Deadlifter; 06-28-2008 at 10:55 PM.
Standing strict Axle press
191x0 (next time!)
Strict strength is much higher than it used to be.
Flat bench press (pinkies on rings)
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
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
Wow, hits post chain good.
Seated leg curls
Probably shouldn't have lifted at this time, but oh well.
10'' Log clean + push press (one knee bend)
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)
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.