Tag Archive: block pulls


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.

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.

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

30 Sept 2016

have been super busy lately doing job competitions. But I decided it was time to do some gym.

late night Friday DLs

Deadlifts (speed, short rests, SABOs)

135 x 3
225 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3
310 x 3

notes: the ORIGINAL goal was speed. I immediately found out my back was sore, especially the low back when I went for lockout. So they kinda ended up being normal speed, LOL.

Axle Deadlifts – 5 inch Block Pulls (extra thick axle, straps, long rest)

335 x 5
335 x 5

notes: the straps weren’t long enough, and the axle was too thick. I could barely close my hand around the bar, and the strap was so tight it felt it was yanking my hands off. I needed 15 min in between sets just to get the color back in my hands, seriously. it was not good looking. it kind of fried my grip, ironically

Snatch Grip Deadlifts (short rests)

275 x 4
275 x 8
275 x 6

notes: still experimenting with my foot placement, grip width, and speed of lifts

Widegrip Pulldowns (short rests)

180 x 10
180 x 15
180 x 13
180 x 9

notes: I was fading pretty hard by this point, and my performance was suffering.

DB shrugs (short rests)

110s x 10
110s x 10
110s x 10

Farmers Walk – Static Hold

160 per hand held for 35 seconds

notes: my grip felt fried, so I just wanted a finisher

Inverted Rows (short rests)

10, 10, 10

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

3 Sept 2016

Saturday morning lifts. It has been a taxing three days in a row. I think I will be resting up all of the long weekend. Please change the name of Netflix to Napflix, ’cause I am gonna pass out.

warmup: stretched out low back

Deadlifts (SABOs, no belt, long rests)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 8 @RPE7.5

notes: the pulls all felt pretty good.

5 inch Block Pulls (SABOs, no belt, long rests)

405 x 4
405 x 4
405 x 4

Leg Press (steep incline, constant tension, medium rests)

9 plates x 25
9p x 30

SSB Good Mornings (medium rests)

120 x 12
120 x 12
120 x 12

27 Aug 2016

Saturday morning fun.

warmup: stretched out my low back, was very chatty

Deadlifts (short rests, SABOs, no belt)

135 x 5
185 x 5
230 x 5
275 x 3
320 x 2
340 x 1
365 x 1
390 x 7

notes: felt not too bad. I guess technically this was a no belt PR, but meh. I would rather aim for the real PR.

5 inch Block Pulls (long rests, SABOs, no belt)

320 x 12
320 x 12
320 x 12

notes: after this, I was pretty worn out, so I made the rest of the assistance light and high rep.

SSB Good Mornings (short rests)

70 lb Bar x 12
70 x 15
70 x 15
70 x 15

Leg Press (steep incline, long rests, no lockout, no knee sleeves)

5 plates x 30
5p x 36
5p x 37
5p x 44
5p x 50
7 plates x 34
7p x 40

notes: no lockout, hit depth but keep constant motion, try and get that pump. Many many sets with high reps. I thought it might rehab my knee if I didn’t wear sleeves and kept the weight light.

Happy with my workout today! Someone commented I have added visibly more muscle to my back, AWWWW YEEEAHHHHH

20 Aug 2016

Triceps are dying today! I clearly did my job yesterday. Let’s try to do another good job today.

warmup: stretched out my low back

Deadlifts (long rests, SABOs, no belt)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
355 x 5
355 x 5
355 x 5
355 x 7 @RPE7

5 Inch Block Pulls (long rests, SABOs, no belt)

380 x 3
380 x 3
380 x 3
320 x 10
320 x 10
320 x 10

notes: I threw in some heavier lowrep sets to warm me up for the higher rep sets. It worked! 320 flew up.

SSB Good Mornings (traded sets with another guy)

70 x 12
120 x 12
160 x 10
210 x 8
160 x 10

notes: he was doing Squats and I was doing Good Mornings, lol. But it was a fun way to challenge the weight I could handle.

Leg Press (medium rests, steep angle)

9 plates x 15
*knee sleeves on, repped for constant tension*
9p x 20
9p x 20
9p x 32

notes: by constant tension I mean I still hit depth, but I didn’t lockout my knees. That last set was intense! That was as many reps as I could pump out.

16 August 2016

Legs and back.

warmup: stretched out my low back, light weight squats

Low Bar Squats (approx. 2 min rests, Romaleos, knee sleeves, no belt)

135 x 5
185 x 3
225 x 2
275 x 5
275 x 5
275 x 5
275 x 6 @RPE7

After this, I was going to do SSB squats, but my knee was a little sore. I went to do leg extensions, but the machine was broken. Since I didn’t get my full deadlift day last week, I threw in some of that as assistance instead as a new plan.

5″ Block Pulls (street shoes, long rests)

320 x 8
320 x 8
320 x 8

notes: this roughly approximates a 14 inch deadlift in a strongman comp. I wasn’t happy using street shoes, but I didn’t want to go barefoot, I had no socks, and had not planned on pulls today.

Leg Press (medium rests, knee sleeves)

15 plates x 8 @ RPE9
13p x 10 @ RPE8
13p x 10 @ RPE8
13p x 10 @ RPE9
13p x 10 @ RPE9
13p x 10 @ RPE9

notes: I tried 15 plates but it was too much, I think my reps were crap. So I dialed it down by about 90 pounds and was able to get good reps in consistently. My knee was fine with it.