Strongman gym. It was really busy, with everyone using the same equipment, and everyone taking long breaks with all the weight left loaded on. The only thing I could do is hop from piece to piece of equipment so I didn’t go too cold. So the workout is totally scattered all over the place. I still got the work in though.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Circus Dumbbell OHP (clean each rep, jerk or push press as needed)

45 x 2 right side, 2 left side
65 x 2 right, 2 left
*wraps and sleeves on*
95 x 1 right, 0 left
95 x 1.5 right, 0 left

notes: the circus dumbbell is definitely a different animal than a regular dumbbell. I couldn’t get the right momentum to PP it up. Also, my right side is much stronger than my left. With my left, I couldn’t even keep my elbow up to get it into position.

Incline Closegrip Bench (long rests)

95 x 3, then I carried a 270 lb Frame for 50 feet
135 x 3, 270 lb Frame for 50′
*wraps, sleeves*
185 x 3
195 x 3
200 x 3

notes: I was supersetting with a frame carry for a bit, then when the bench got heavy, I was able to focus on just that.

Medley (long rests, move from station to station as they opened up)

270 lb Frame for 50′

widegrip pulldowns – 180 x 12

320 lb Frame for 50′

widegrip pulldowns – 180 x 12

370 lb Frame for 50′

farmers walks – 130 per hand for 50′

farmers – 130/hand for 50′

widegrip pulldowns – 180 x 12

farmers – 180/hand for 50′

farmers – 180/hand for 50′, then return, 180/hand for 50′, then, static hold 180/hand for 10-15 seconds

superset: DB side raises & DB shrugs & hammer curls – 10s x 15 / 100s x 15 / 40s x 8

superset: DB side raises & DB shrugs & hammer curls – 10s x 15 / 100s x 15 / 40s x 11

widegrip pulldowns – 180 x 7

notes: this kept me busy and sweaty, even with a good rest in between stations. by that last set of pulldowns, my grip was fried, so I called it a day.

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