Archive for December, 2016


20 Dec 2017

afternoon workout in the office today.

warmup: slow neg side raises, Cuban presses, shrugs, benched the empty bar

Bench Press (varying rests)

135 x 8
160 x 6
190 x 5
*wraps, sleeves on; rest between sets is 60-90 sec*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
*rest goes up to 2 min*
190 x 13
190 x 11

Flat DB Press (hammergrip, medium rests, sleeves but no wraps)

90s x 10
100s x 7
100s x 6
90s x 7

Incline DB Press (shallow incline, short rests, sleeves only)

40s x 20
40s x 20
40s x 20
40s x 20

notes: a bit light, but I wanted to work the cobwebs out of my shoulder

Smith Machine JM Press (very short rests)

bar + 50 x 15
bar + 50 x 15
bar + 50 x 15

Dual Handle Free Cable Widegrip Pulldowns (very short rests)

12 plates x 15
12 plates x 15
12 plates x 15

Overall, I am reducing the volume this week, so that I can slowly peak for a 1RM test. If I am going to get back on track, I want to relaunch a routine, and want to benchmark my lifts so I can rejig the percentages. But in order to gear up for that, I need some mildly intense low volume sessions to warm up this week. So a number of low assistance short sessions hopefully to follow this week.

17 Dec 2017

Being xmas lazy, slacking on the workouts!

Coooold morning strongman gym, kneedeep in snow. bleh

warmup: spilled my drink, mopped the floor, cleaned the gym, lol

Deadlifts (long rests, sock feet)

135 x 3
225 x 3
315 x 3
405 x 3
405 x 3
405 x 3

Snatch Grip Deadlifts (sock feet, medium rest)

315 x 3
315 x 4

notes: I normally do block pulls first, but the blocks were being used. Still not using straps for these, and it cost me a bit of work, my grip was the first to go on both sets. I should probably strap up and save my grip for farmers/frame work.

Axle Deadlifts- 5 inch blocks (medium thick axle, medium rests, figure 8s, sock feet)

170 x 1
260 x 1
350 x 1
440 x 2
440 x 1

Frame Carry (medium rests, sock feet)

280 for 55 feet, drop, pick, return 55 feet
370 for 55 feet – SUPERSET – shrugs x 8
370 for 55 feet – SUPERSET – shrugs x 8
470 for 55 feet
470 for 55 feet

notes: thought I would combine my shrugs and frame carries. the iron handles get cold if you leave them alone too long, so a superset is less painful, haha. I didn’t bring the right shoes, so if I was going to do it in my sock feet, I figured a frame has nil chance of getting dropped on my feet… not that a sneaker will save my foot from a 470 pound frame… but I have a little more pushoff to get out of the way if I am wearing a new pair of sneakers.

early afternoon office workout

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (90 sec rests)

135 x 2
185 x 2
*wraps, sleeves*
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2

Closegrip Bench Press (wraps, sleeves, 2 min rests)

215 x 5
215 x 5
215 x 5

Spoto Press (wraps, sleeves, 2 min rests)

190 x 6
190 x 6
190 x 6

10 Dec 2016

The goal today was a short and sweet workout with perhaps a PR! Intensity high, volume low, see how the weights feel.

warmup: light leg extensions, light leg curls, TKEs, calf rises, dorsiflexions

Low Bar Squats (long rests, Romaleos, knee sleeves, no belt)

135 x 2
225 x 2
315 x 1
335 x 2
345 x 1
355 x 1
300 x 6

notes: weights felt good! I might give squats a run for the title next week, but for now I moved on.

Yoke Walk (medium rests, street shoes)

340 for 25 feet
340 for 25 feet
430 for 25 feet
520 for 25 feet
605 for 25 feet
705 for 25 feet PR!!

notes: yessss…. I haven’t made an attempt at a Yoke PR since June. We have a rattly/jiggly yoke, and it gets worse as you add weight. I find that if you curse and swear while you walk with it, then it stays stable LOL

I can expect to see 700 lb yokes at the avg comp next summer, so I am ahead of the game on yoke. This was heavy but moved well, so I can work now on going heavier in practice so that comps will feel extra light. I mean, the rest of my events are sheeeeeeiiittttt, but at least I got yoke in a good place

I was going to do some assistance at this point, but my ride to the strongman gym had thrown up from PR’ing Deadlifts, and wanted to go home, so…. no loss for calling it at that point. Super short session!

5 Dec 2016

Snowstorm today. I ended up doing my workout at the office instead of at the strongman gym, just to cut down on my time on the road. Saved my sanity a bit.

warmup: slow neg side raises, Cuban presses, shrugs

OH WAIT!! NVM saving my sanity, the nice quiet peaceful empty office gym was filled with fools this afternoon! Someone plugged in their ipod and cranked up the Top 40. Its like listening to the radio… except you paid for all this garbage music YYYEEAAAHHHHHH!!! Then people hopped on the cardio machines and did it at 40%, never once being out of breath so that they could carry on a full conversation with their neighbour cardiofool the entire time! As I sat there looking at this, one guy ran over to the pullup bar, tried to do a kipping pullup (he wasn’t exhausted and forced to kip, he just wanted to look pro)… instantly kicked a bunch of equipment off a nearby rack YYEEEAAHHHHH!!!

Just screaming ninnys. Remember the scene in Stripes when they ran through the obstacle course??

So… I focused on my own stuff.

Bench Press (medium rests)

bar x a few
135 x 2
185 x 2
225 x 1
*elbow sleeves on*
245 x 2
250 x 1
255 x 1
215 x 11

notes: forgot my wrist wraps! bah. oh well, it went ok even with my limp wrists.

Dual Cable Wide Pulldowns (90 sec rests)

10 plates x 15
11p x 15
12p x 15
12p x 15

Seated Smith OHP (medium rests)

bar+90 x 12
bar+90 x 12
bar+90 x 12
bar+90 x 10

notes: I know you all love my Smith Machine 😛

Superset: Strict DB Side Raises and Full DB Front Raises and Band Pullaparts (medium rests)

15s x 10 / 15s x 10 / 15 pullaparts
15s x 10 / 15s x 10 / 10 pullaparts
15s x 10 / 15s x 8 / 15 pullaparts

notes: shoulders were dying after this

3 Dec 2016

Saturday morning workout. I didn’t have the time available to do everything, so I just did the main work and the main assistance. In and out.

Deadlifts (short rests, sock feet)

175 x 2
225 x 2
265 x 1
305 x 1
355 x 1
360 x 2
360 x 2
360 x 2
360 x 2
360 x 2

notes: back a bit sore on these. got more explosive as I progressed through the sets, I have the tendency to slow them down unnecessarily sometimes.

5 inch Block Pulls w/ Axle (solid axle, straps, long rests, sock feet)

170 x 3
260 x 3
385 x 5
385 x 5
385 x 5

notes: I didn’t use the extra-thick axle, but these still necessitated the XL straps to fit around the bar. back still a little sore.

Snatch Grip Deadlifts (medium rests, no straps, socks)

315 x 4
315 x 3
315 x 3

notes: these felt ok on my back, but my grip was giving out on these.

And then I had to go! Duty called. I also pooped twice during this short workout lol. That ate up some time.

1 Dec 2016

I am not the only lifter feeling demotivated in my gym. I am gonna try upping my Vitamin D.

Late-night legs. I wanted to bury all my squats deep tonight and see how my knee felt. Still Team NoBelt.

warm-up: light quad extensions, ham curls, TKEs, calf raises, dorsiflexions

Low Bar Squat (long rests, Romaleos, knee sleeves, no belt)

135 x 3
225 x 3
315 x 4
315 x 3
315 x 4

SSB Squat (long rests, Romaleos, sleeves)

70 x 2
160 x 2
250 x 2
305 x 2
305 x 2

notes: generally successful on squats, went deep, paused at the bottom a bit, exploded back up. knee felt good.

SSB Good Mornings (long rests)

160 x 5
160 x 5

notes: gym was crowded, so I only took a long rest so that I would avoid smacking bars with someone in the neighboring rack

Yoke Walk (sock feet, no rest)

340 for 25 ft, 340 for 25 ft, 340 for 25 ft, 340 for 25 ft

notes: I forgot to bring indoor sneakers, so I had to do it my socks. I didn’t like it, I prefer farmers and yoke in sneakers, but my only sneakers were wet and muddy from the snow. I went back and forth, bring it the distance of our track, drop, turn around, pick, head back, repeat.

Prone Leg Curls (medium rests)

150 x 15
150 x 15
150 x 15

At this point I considered doing hyperextensions, but at that point a large sweaty man was draped over the hyperextension machine trying to make the lactic acid in his shoulders go away, and it was late so I said F it and came home!