Tag Archive: axle


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.

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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.

19 Nov 2016

ARG… my triceps are so sore today! my rear delts aren’t sore, just tired, which is a relief.

Saturday – cold-ass morning with cold iron in my cold hands. Still teamnobelt.

Deadlifts (long rests, sock feet)

135 x 5
225 x 5
315 x 5
385 x 5
385 x 4
385 x 4

note: my forearms were already hurting, maybe I worked them harder yesterday than I thought.

Axle 5 inch Block Pulls (long rests, sock feet, extra thick axle, straps)

255 x 3
415 x 3
415 x 3

Snatch Grip Deadlifts (medium rest, sock feet)

275 x 6
275 x 6

Widegrip Pulldowns (medium rests)

180 x 10
180 x 10
180 x 10
180 x 10

notes: cold metal, rough knurling, plus my grip was dying by this point, so these shredded my hands

Frame Shrugs (short rests)

320 x 10
320 x 10
320 x 10

notes: again, cold metal, and failing grip, after every set my hands ached

Frame Static Hold

456 lb frame held for 21 seconds

notes: this was my finisher. it was intense, I took a solid grip in the middle of my palm, and I could feel the handles spinning my hands around as it slid down to my fingers, and then it was gonna end soon.

29 Oct 2016

Back from vacation!

Fighting off an eye infection, but I wanted to go to the gym. If I felt my eye oozing, I would leave, since I don’t want to give it to other people.

Also, it was Halloween themed day at the strongman gym, so I put on my Unicorn mask Bonus: Halloween candy as intraworkout!

warmup: stretched out low back

Unicorn Deadlifts (very short rests, sock feet, mask on)

135 x 2
185 x 2
225 x 2
275 x 2
*rests shortened to alternating doubles with partner, prob 30 seconds or less*
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
335 x 2
*longer rest then another 335 x 1*

notes: cardio! Instead of 30 second rest periods, I just jumped back and forth with another guy. I also did these with the mask on. I pretended it was a high altitude mask because it was hard to breathe! Plus it made me sweat like crazy. After 6 low rest doubles, I did another single so I could get a photo op with my unicorn mask on

My foot is still too swollen to be comfy in a shoe, so I did these in wool socks.

Axle 5 inch Block Pulls (long rest, sock feet, straps, extra thick axle)

360 x 5
360 x 5

Snatch Grip Deadlifts (short rests, sock feet)

205 x 6
205 x 6
225 x 6

notes: everyone was deadlifting today! So I worked in with another person, and just used their weight. Maybe too light but it helped me focus on form.

Chest Supported T-Bar Rows (short rests, alternating grip)

110 x 10 Elbows high
110 x 10 Elbows mid height
110 x 10 Elbows low

notes: I wanted to do pulldowns, but it was taken, so I did these instead.

Unicorn Frame Shrugs (medium rest, mask on)

280 x 10
280 x 10
280 x 10

Unicorn Viking Press (very short rests, mask on)

100 x 15
100 x 17
100 x 14

notes: My foot didn’t feel solid enough to do a moving event like the Farmers Walk. Plus I wasn’t wearing shoes. So I chose to do some burnout OHPs with the Viking Press. Plus mask

At this point, I was done what I came to do, but my workout buddy wasn’t done his workout, so I occupied myself with random crap.

DB Hammer Curls (short rests)

30s x 15
30s x 15
30s x 15

Hyperextensions (short rests)

16, 16, 16

Face Pulls (minimal rest)

15 x 100 reps, as many sets as it took (about 4)

Happy that my eye held up! A fun first session back after travelling.

 

11 Oct 2016

Evening lifts and laughs. Full strongman gym on a Tuesday. Volume DL day.

warmup: stretched low back

Deadlifts (long rests, SABOs, no belt)

135 x 5
225 x 5
335 x 8
335 x 8
335 x 8

notes: dammit, I hate dead and squat sets w reps over 6 I hate you volume day. My low back still felt sore from a few weeks ago. That lockout soreness.

Axle 5 inch block pulls (long rests, straps, SABOs, no belt)

460 x FAIL… rolled around in pain for 10 min
255 x 3
360 x 6
360 x 6

notes: OK… I messed up. I thought it was 360… it was 460, LMAO! I used 100 lb plates (#coolguy), and forgot its 100 PER SIDE. ffffuuuuuuu… I went to pull it fast and hit a weird wall, and I paused in confusion, and then my low back tweaked, so I dropped it.

Lay on the ground waiting for my back pain to die down, and looked at the bar and realized my screwup. Did a light set to see how my back felt, then went back to my 360 sets.

Snatch Grip Deadlifts (short rests, SABOs, no straps, no belt)

275 x 7
275 x 7
275 x 5

notes: getting comfortable with my feet and hands. I had to burn through these as I realized it was getting late.

widegrip pulldowns (short rests)

180 x 11
180 x 12
180 x 12
180 x 10

notes: hitting that glyco-depletion wall

DB Shrugs (short rests)

115s x 10
115s x 10
115s x 10

notes: I love you, high weight dumbbells.

Farmer Carry (medium rests)

130/hand for 55 feet
180/hand for 55 feet
224/hand for 55 feet
224/hand for 55 feet

notes: a nice finisher

20 Sept 2016

Ate all the carbs today, I wanted a monster evening session.

warmup: stretched out low back

Deadlifts (SABOs, long rests, no belt)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
365 x 1
385 x 2
420 x 2
455 x 2
485 x 1
455 x 1

notes: The plan was to do five doubles at 385, but I was feeling froggy, so I kept going. When I went for a double at 485, the first one went so slow, that I stopped at 1, dropped the weight, and tried for another double. When the second set at 455 moved really slow as well, I know I was done with the main work. I guess a weight PR was not in the cards today. It had been just 3 days since my last DL PR, so I am not too upset.

My low back felt DONE after this, so I dropped the weights on the main assistance that followed.

5 inch Block Axle Deadlift (thick axle, Figure 8 straps, long rests)

385 x 1
385 x 3

notes: First time going even slightly heavy on Axle DL. I tried regular straps first, but that axle was just way too thick. Figure 8s fit great though.

Snatch Grip Deadlifts (index fingers outside far rings, long rests)

225 x 4
225 x 6

Widegrip Pulldowns (medium rests)

180 x 15
180 x 15
180 x 13
180 x 13

notes: back dying

DB Shrugs (short rests)

105s x 10
105s x 10
105s x 10

Farmers Walk (speed runs, short rests)

130/hand for 55 feet
145/hand for 55 feet
155/hand for 55 feet
180/hand for 55 feet

Chest Supported T-Bar Rows (less than 30 secs rest, elbows extra high and wide)

50 x 12
50 x 12
50 x 12

This workout kicked my butt early on. I was dripping wet during deads and smelly as all hell.

First day of Cube under the belt. I am scared, lol

21 March 2016

late night upper body. forgot my intra at home, dammit!

warmup: nada

Axle Press from the Rack

20 lb axle x 3
70 x 3
*reduce rests to 60 seconds, wraps and sleeves for the first few sets*
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

notes: I tried to keep the sleeves and wrist wraps on the whole time because of the short rests, but the pressure on my hands was too much, so halfway through I had to leave them off. Axle presses make my wrists sore though, so they were sore by the 8th set.

Incline Press

95 x 3
135 x 3
*wraps, sleeves*
160 x 5
160 x 5

notes: I was supposed to do closegrip incline, but I was talking to people in the gym the whole time… and honestly I just forgot. So, I did regular incline, I was on autopilot.

I was then waiting for a bench to become free, and I got bored… so I did a few pulldowns while I waited.

Widegrip Pulldowns

180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

Spoto Press

135 x 5
*wraps, sleeves*
175 x 8
175 x 8
175 x 8

Superset: Band Pushdowns & Cable Face Pulls

20 pushdowns / 30 x 25
20 pushdowns / 30 x 25
20 pushdowns / 30 x 25

notes: I used the extra heavy resistance band, and all I could do for pushdowns was 20 reps. I like the squeeze better with the lighter band, so I will go back to them.

15 March, 2016

warmup: none

gym clock busted, didn’t try and measure time between sets

Axle Press from rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
*wrist wraps and elbow sleeves on*
135 x 10
135 x 10
135 x 10

Closegrip Incline Bench

95 x 5
135 x 3
*wraps, sleeves*
160 x 7
160 x 7

notes: when I go closegrip incline, really hard to get it to touch my chest. limits to my ROM maybe

Spoto Press

135 x 5
*wraps, sleeves*
170 x 11
170 x 11
170 x 11

Widegrip Lat Pulldowns

150 x 12
150 x 12
150 x 12
150 x 12
150 x 12

Superset: Band Pushdowns & Cable Face Pulls

25 pushdowns / 30 x 25
25 pushdowns / 30 x 25
25 pushdowns / 30 x 25

Feb 27, 2016

Bed so warm and toasty… did not want to get up, accidentally slept in a bit. But I decided to get my Saturday gym work in early before my legs turn to jelly as a result of the Friday night squats. Even as I type this, my legs feel a bit rubbery.

Axle OHP from the Rack (push presses, 2-3 min rests)

20 x 3
70 x 3
110 x 3
*wraps and sleeves on*
130 x 3
150 x 3
160 x 3
170 x 3
175 x 3 Rep PR!!
180 x 3 Rep PR!!

notes: progress! I was told I was losing tightness in my upper back and shoulders as I dipped for the push press, so something for me to work on. the wrist wraps were SO much help, especially with axle – I get sore wrists a lot OHP’ing a thick bar.

Closegrip Incline Bench Press (2-3 min rests)

45 x 8
95 x 3
135 x 3
*wraps, sleeves on*
Football Bar 190 x 1.5
Straight Bar 190 x 1.5

notes: I got tired of the Football Bar. It is too loose and wiggly, and I waste a lot of energy stabilizing it when it spins. The first set of 190, I failed mid-range (shoulders). The second set of 190, I lifted my butt off the bench when pressing it. So I won’t count either of those. Overall this week, my incline CGBP has not been up to snuff, so maybe the max I was using to calculate was too generous (it was from back in August). So I am going to lower my projected max, and try and get more quality work in, as obviously my incline has deteriorated greatly.

Spoto Press (2-3 min rests, sleeves, wraps)

135 x 5
185 x 8
185 x 8

Widegrip Pulldowns (90 sec rests)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Superset: Band Pushdowns & Cable Face Pulls (90 sec rests)

band x 20 / 30 x 20
band x 20 / 30 x 20
band x 20 / 30 x 20

Sept 26, 2015

I will be making some changes to my training soon. More to follow on that. Arguably, Strongman season is over, but the weather is still nice enough to do events on the weekend. For now. Canada often laughs at your nice weather plans.

Bit of a hybrid day today. Presses, farmers, assistance

warmup: side raises with slow negs, Cuban presses, one arm shrugs; shoulder capsule stretches

Axle Press from rack

20 lb axle x 5
70 x 5
90 x 5
110 x 5
*wrist wraps on, practiced my push press*
120 x 5
130 x 5

Farmers Walks: going for distance

130/hand – 75 ft, 180 degree turn, back 75 ft
180/hand – 75 ft, 180 turn, back 55ish feet. distance PR

notes: big improvement over the last time I went for distance.

Log Press

80 x 3
90 x 3
105 x 8
105 x 8
105 x 8
105 x 8
105 x 8

Widegrip Pulldowns (approx. 30-45 sec rests)

90 x 15
105 x 15
120 x 15
135 x 15
135 x 15

Didn’t go crazy with volume, I will go back and do more pressing tomorrow