Archive for July, 2015


July 30, 2015

Took a timely day off on Wednesday. Back at it!

AM Workout

warmup: foam rolled upper back, lats, armpits, pecs

Incline DB Pullovers (roughly 30 degree incline, 30 sec rests)

50 lb DB x 15
50 x 15
50 x 15

notes: I find with the incline I can load up my lats a bit better.

Decline DB Fly (30 sec rests)

20s x 12
20s x 12
20s x 12

notes: by keeping my palms down, I don’t tweak my shoulder as bad doing these. Slowed it down at the bottom of the ROM, really enjoyed the stretch.

Upright Rows (30 sec rests)

45 x 15
45 x 15
45 x 15
45 x 15
45 x 15

notes: light weight, going for that pump.

post: 15 min LISS

PM workout Strongman stuff

Yoke and Carry Medley: carry yoke 10 metres, turn around carry it back 10 metres, carry keg 10 metres do a 180 and carry it back

375 lb Yoke and a 130 lb Keg

5 sets, 3 min rests

I failed the Keg on the last 2 sets. My upper back was tired as chit, and I couldn’t keep the keg tight to my chest. That silly wussy upright row workout wore me out! I felt foolish.

Atlas Stones: max reps with 170 stone to a height of 56 inches. 5 min rests

4 reps, failed 5th
4 reps
4 reps

notes: I thought I would get more reps, but either my conditioning sux, or whatever. I didn’t want to go to failure, because I didn’t want to drop a 170 stone almost 5 feet, and either crack the stone or dent the ground, so maybe I was a but gunshy. I also managed to build up a nice giant bruise on my bicep

July 28, 2015

AM Workout

warmup: foam rolled upper back, lats, armpits, triceps; shoulder capsule stretch

6-Way (30 sec rests)

5s x 10
5s x 10
5s x 10

Overhead Cable Tricep extension (30 sec rests)

8 plates x 20
8p x 20
8p x 20

Rear Delt Cable Fly (30 sec rests)

2 plates x 27
2p x 20
2p x 20

post: 15 min LISS cardio

PM Workout Strongman stuff

Log Clean and Press (clean and press each rep, 2 min rests)

110 x 6
110 x 6
110 x 7
110 x 3

notes: really had to work on the technique tonight. Had to slow it down, make the movements and the transitions deliberate, and so it hurt my AMRAP totals, haha. Had to learn to squat down low on the pick off the ground, which brings the log high on my chest, to roll it up to my neck, lean back, bring in my upper chest, and the hardest for me… to keep my elbows high and build a shelf for the log. Then to press up and push my head through. Lots to learn.

Keg Press (2-3 min rests)

120 x 1
150 x 1
150 x 1
150 x FAIL

notes: so close on that last one! Decided to move on. The clock is broken in the gym so I can’t easily track time between sets. And I am anal I guess, because it pisses me off, lol.

Dumbbell Clean and Press (clean and press each rep, 90 sec rests)

75 x 1/1
75 x 2/2
75 x 2/2
75 x 2/2
75 x 2/2

notes: once I remembered to activate my glutes, it got easier.

July 27, 2015

AM Workout

warmup: foam rolled upper back, lats, armpits; static stretch lats

Widegrip Cable Rows (elbows high, 30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

Prone Leg Curls (30 sec rests)

5p x 20
6p x 20
7p x 20
8p x 9

Smith Machine Glute Bridges (30 sec rests)

bar + 140 x 20
+140 x 20

post: 15 min LISS

PM workout Strongman stuff

warmup: foam rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Bat CAT Squats (2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

notes: yar, 2 days of squatting in a row

Prowler Work: push 20 metres, then drag it back with a rope 20m; 2 min rest b/w sets

6 sets with 170 loaded on the prowler

notes: the parking lot is getting worse, but I am learning where all the dips are and avoiding them. The owners of the neighbour businesses came out to see what the Frick I was doing, then cheered me on, lol. Old guy running a textiles shop, and about 5 young African dudes smoking and on their cell phones who were patronizing an African grill next door. I have to say, the smell of grilling meat was making me hungry

Kroc Rows (60 sec rests)

95 x 20/20
95 x 11/11
95 x 10/10

notes: 60 sec rests still kick my ass. At least I hit 20 reps with the 95.

Pallof Press (30 sec rests)

Resistance Band: 20 reps per side. 3 sets

July 26, 2015

Should have been a rest day, but I ended up taking rest days Thursday and Friday. Only one workout today though.

warmup: none! no time, had to get in and out

High Bar CAT Squats (2 min rests)

150 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

High Box Front Squats (above parallel, tap and go, 2 min rests)

225 x 5
225 x 5
225 x 5
225 x 5

I can’t be the only one excited Wet Hot American Summer is getting an episode run on Netflix This weekend of workouts belongs to them.

July 25

AM Workout

notes: have to be honest, Friday night involved Tequila and ladies… so Saturday morning I felt rough. Decided not to bother with strength, and do a mix of Conditioning work and Technical lifts. Did I mention it was 8 AM? Feeling rough.

warmup: foam rolled upper back, lats, IT bands, adductors, piriformis

Prowler: Push & Drag: 20 metre push, 20 m drag back with a rope; 2 min rests

empty prowler (testing out the parking lot) for a set

prowler + 150. for 8 sets

notes: not the smoothest parking lot surface – chunks missing and an overall slope. the drag back sucked, felt like I was going up an incline. hot and wet summer day outside

Axle Power Cleans (3 min rests)

20 lb axle x 5
65 x 3
85 x 3
105 x 3
172 x 1 (grinder!)
120 x 1
130 x 1
140 x 1
150 x 1

notes: the 172 was an accident, I thought the plates were pounds, but they were kilos, LOL.

PM Workout

hypertrophy was in the cards that night.

warmup:
superset: DB side raises with holds at the top and slow negs, then Cuban presses, then 1 arm DB shrugs. run through that superset twice

DB Incline Press (60 sec rests)

Superset every set with Blackburns (YWT iso holds laying on your stomach)

50s x 6
55s x 6
60s x 6
65s x 6
70s x 6
75s x 6
80s x 6
85s x 4

notes: the Blackburns help me keep the shoulder healthy

Kroc rows (60 sec rests)

50s x 8
80s x 8
100s x 17
100s x 11
90s x 17

notes: only 60 seconds between Kroc rows kicks my ass. Its like going all the way to failure, maybe even slightly past failure, then going right away again. had to drop the weight for set 3. However, my whole back felt pumped! Magic.

DB Skullcrushers (30 sec rests)

15s x 12
20s x 10
25s x 8
30s x 6
35s x 4

Pallof Press (30 sec rests)

4 plates x 20/20
4p x 20/20
4p x 20/20

July 22, 2015

Shoulders. Pissening sickness ensues.

AM Workout

warmup: foam roll upper back, lats, armpits; shoulder capsule stretch

6-Way DB raise (30 sec rest)

5s x 10
5s x 10
5s x 10

Overhead Cable Extension w Rope (30 sec rest)

8 plates x 20
8p x 20
8p x 20

RD Cable Fly (30 sec rest)

2 plates x 27
2p x 18
2p x 14

post: 15 min LISS

full day of work

PM Workout

Strongman Shoulders

warmup: foam roll upper back, armpits, triceps

Log Clean and Press (2-3 min rests)

80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
150 x 1
160 x 1
160 x 1
160 x 1

notes: goal was to work up to some heavy singles. My clean technique gives out before my press, so 160 wasn’t hard on the press, just cleaning the log up becomes hard. So I stayed there for a few sets.

Keg Press (90 sec rest)

120 x 2
120 x 2
120 x 2
120 x 2
120 x 2

notes: fast doubles. first time doing this, so wanted to get comfy with the form: cleaning it up, then pressing with an uneven grip.

1 Arm DB Clean and Press (clean and press each rep to full overhead, 2 min rests)

70 x 4/1
60 x 8/6
60 x 6/6
60 x 6/4

notes: again, cleaning it was the part that wore me out. plus running towards the end of my workout, and I was getting fatigued.

AM Workout

Straight Arm Pulldowns (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 12

Pec Deck (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15

Upright Rows (30 sec rests)

1p x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 12

PM Workout

Strongman

Yoke/Carry Medley: 350 lb Yoke for 10 ft, turn around, 350 lb Yoke back for 10 ft; 120 lb circus dumbbell for 20 ft

5 sets of that, 3 min rests in between sets

notes: on Set 5, ended up pinching my gut skin in between the carry object and my belt – that hurt, lol!

Atlas Stones

150 lb stone to a 56″ platform; 170 lb to a 52″; 210 lb to a 52″

3 sets of that, 60 sec rest in between

notes: I actually tried to do 4 stones, the 4th was the 240 lb stone to a 48″ platform. But I failed the 240 the first time, ended up dropping the 210 lb stone on my toe the 2nd time so I stopped early, and then I actually failed the 210 lb stone on the 3rd set. So I was dying.

Decline DB Fly (30 sec rests)

12s x 12
12s x 12
12s x 12

Widegrip T Bar Rows (60 sec rests)

45 x 5
145 x 4
145 x 6
145 x 7

July 20, 2015

Couldn’t get any strongman training in on the weekend. Gym wasn’t open. But every day is a brand new day to get back on the wagon. The iron wagon.

AM Workout

warmup: foam rolled upper back, lats, armpits

Goblet Squats (30 sec rests)

70 lb DB x 12
70 x 12
70 x 12

flat DB Press (60 sec rests)

50s x 20
50s x 20
50s x 20

Band Pushdowns (45 sec rests)

30, 30, 30

notes: don’t be fooled! resistance band pushdowns are awesome! I get a fantastic contraction on these, they tire me out.

post: 15 min LISS cardio

PM Workout

warmup: foam rolled IT Bands, Adductors, Piriformis; Dorsiflexions; TKEs; straight leg heel raises; side planks

High Box Front Squats (2 min rests, Romaleos, SBDs)

bar x 5
95 x 4
135 x 3
185 x 2
*belt on*
210 x 6
210 x 6
210 x 6

Incline DB Press (60 sec rests)

50s x 8
60s x 8
65s x 8
70s x 8

DB Skullcrushers (60 sec rests)

12s x 12
22.5s x 10
30s x 8
30s x 6
30s x 4

So… I went to do tire flips… only to find out this gym has… bad tires. they are too low. Noone at the gym even wanted to train me on them. At best, I would be learning the event incorrectly. At worst, I would blow a bicep. Ya buddy, 900 lb tire that only goes up to your knees. Good luck with that. See you in church.

So… no tire flips. Next time I come back to do this day, I will do some axle cleans instead.

July 16, 17 2015

Frustrating week.

July 16

warmup: foam rolled upper back, lats, armpits; shoulder capsule stretch; static lat stretch

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

Straight Arm Pulldown (30 sec rests)

3 plates x 15
4p x 15
5p x 15

after: cardio 15 min

This WAS going to be my AM workout, but then I had to work late… and this became my only workout. Boo

July 17

Only ended up doing one workout on Friday too. Slipping on that 2 a day! The time requirements for a 2 a day routine are no joke. I thought summertime at work would be quiet enough that I can find the time, but its fukkkkkking bananananas all the time, there aren’t enough hours in the day to get my work done.

I was supposed to go to the strongman gym in the evening, but the guy with the keys changed his mind, so I was ass-out-of-luck. I had to go find another gym, and by now it was 10 pm and I was miserable as ****.

Late-Night Workout

warmup: foam rolled upper back, lats; rumble rolled IT Bands, Adductors, Piriformis; static low back stretch

Deadlifts (2 min rests, SABOs)

160 x 5
200 x 5
240 x 5
*belt on*
290 x 3
340 x 3
340 x 3
340 x 3
340 x 3

notes: my ass was dragging on the first working set, until I kicked myself in my own ass and got mad and did the other sets with no issues.

Block Pulls (2 min rests, set below knees, SABOs, kept belt on)

260 x 10
280 x 10
260 x 10
*belt off*
220 x 10

notes: I was worried high-rep block pulls would be as exhausting as high rep deadlifts… but to my pleasant surprise they are not. So I had more fun than I thought.

Closegrip Cable Row (60 sec rests)

160 x 6
160 x 12
160 x 12

notes: that first set, the grips were shredding my calluses, just straight metal patterns that had not been filed down, so I quickly found an attachment with a rubber coating

Prone Leg Curls (60 sec rests)

4 plates x 20
5p x 20
6p x 20
7p x 14

notes: by now it was approaching 11 pm, and I was struck by a massive dose of NoLongerGivvAFukk, so I went home, lol

July 14, 2015

OK, all this hypertrophy stuff has been fun, but let’s get back to some strongman stuff Gonna be folding events back in, on the daily now!

AM Workout

warmup: foam rolled upper back, individual lats, armpits; shoulder capsule stetch; static lat stretch

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 12

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

Smith Machine Glute Bridges (30 sec rest)

bar + 140 x 15
+ 140 x 12

notes: my butt hurt! so tired, much lactic butt acid.

post: 15 min LISS cardio

then a full day of work.

PM Workout

forgot to take my pwo! sheeeee-ittttt

High Bar CAT Squats (2 min rests, Romaleos, SBDs)

bar x 5
140 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Sled Sprint/Drag Medley (2 min rests between sets; each set is sprint forward 10m, drag it back 10m, forward 10m, drag back 10m)

sled 10m/10m/10m/10m (practice)
sled + 1 plate 10m/10m/10m/10m
sled + 2 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m

notes: I was going to do a bunch more sets, and go heavier… when the strongman gym needed to show prospective clients around, and they were standing on my track. After 5 min of waiting, I got impatient, and moved on to the next exercise.

Still…. felt like FKIN cardio to me! lol better than regular cardio though, HIIT chit.

Kroc Rows (60 sec rests)

50 x 8/8
80 x 8/8
105 x 10/10
95 x 14/14
95 x 8/8

notes: just wasn’t strong enough today! maybe the earlier workout tired me out, plus dragging the sled tired me out… but on a good day I can bust out 20 reps with a 100 pounder… so who knows. Next week Kroc Rows! *shakes fist*

Pallof Press (heavy resistance band, 30 sec rest)

20/20
20/20