Tag Archive: frame carry


18 June 2016

Saturday morning! I didn’t sleep at all Friday, so I slid into the strongman gym a few hours late and feeling like crap. I decided to just get my main work done and go light on the assistance, and try to hydrate and detox a bit.

warmup: nada

Deadlifts (chucks, 1 minute 45 sec rests, beltless)

135 x 3
185 x 3
225 x 2
275 x 2
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3

notes: I was so wrecked in the morning I packed the wrong shoes. I mean they were still flat, but they weren’t my SABOs. 105 second rests, stopwatch ready, 10 working sets of 3 at 60%. Made me sweaty.

I was reeeeeally curious what the Rogue SSB was like, so I played around with it a bit today.

SSB Squats (just the bar, short rests)

70 lb bar x 8
70 x 10

Leg Press (steep incline, feet high)

9 plates x 8 @ RPE7
11 plates x 8 @RPE7
11 plates x 8 @RPE7.5

SSB Good Mornings (short rests)

70 x 12
70 x 12
70 x 15

notes: I declare the new Safety Squat Bar… GAF! Will definitely make it part of my assistance work.

Then I headed outside for some light frame carries. Easy cardio.

Frame Carry (short rests)

180 for 80 ft
180 @ 80′
180 @ 80′
180 @ 80′
180 @ 80′ SUPERSET with frame shrugs: 180 x 12
180 @ 80′ / 180 x 12 shrugs
180 @ 80′ / 180 x 12

notes: shrugs felt AMAZING. I might have to superset shrugs into more of my strongman events, lol.

Sun was beating down, I was so sweaty my grey shirt had become unrecognizable, and I was getting hungry, so we all split after this.

7 May 2016

Saturday morning Strongman fun.

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

Circus Dumbbell

40 x 5 per side *clean once*
60 x 2/2 *clean once*
*wrist wraps on*
85 x 1/1
85 x 1/1
85 x 1/1
100 x FAIL

notes: went for a PR, unsuccessful

Closegrip Incline Bench Press

95 x 3
135 x 3
*wraps, sleeves*
195 x 1
205 x 1

notes: ran out of time, had to do other strongman stuff

Front Carry

220 lb wheel x 25 feet, do a 180, back 25 feet
220 lb wheel x 55 feet

notes: I had not tried walking with the big blue metal Train wheel yet. Felt good!

Frame Carry

225 x 80 feet
225 x 80′
405 x 80′
405 x 80′

notes: big jump in weight, but we had to get ready for yoke

Yoke Carry

340 x 80′
340 x 80′
428 x 80′
516 x 80′
604 x 80′ Beltless PR!!
516 x 80′

notes: 600 pounds felt good! It gets so heavy by that point that I start swearing to myself just to focus. Cursing and swearing. The backoff set at 516 was super hard! I didn’t know how much the top set took out of me until I tried to lift it. I needed 10 seconds just to steady the weight, as soon as I picked it up it was swaying all over the place.

cooldown: prone spinal twists, hip stretches, 100 reps of glute bridges

23 April 2016

As things are getting more serious, I am going to have to seriously consider when I can squat. Even after that deadlifting session, my knee hurt. I will have to play it by ear, maybe take some time off squats, and leg day might need to look a lot different for a while.

Saturday morning strongman gym time.

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

Circus Dumbbell (short rests)

40 x 5 per side *clean once*

*switch to clean and press each rep*
65 x 3/3
65 x 3/3
65 x 3/3

*wrist wraps and elbow sleeves on*
85 x 1/1

Closegrip Incline Bench (short rests)

95 x 3
135 x 3
*wraps, sleeves*
150 x 4
160 x 4

Widegrip Pulldowns (short rests)

150 x 8
195 x 10
195 x 10

Frame Carry

270 lb frame for 55 feet, drop, pick back up, return 55 feet
360 for 55′, 360 for 55′
450 for 55′
500 for 55′

notes: my knee got a little wobbly walking with 500, and I didn’t bring my knee sleeves with me, so I stopped there.

Rolling Thunder

110 lb plate 3 per side
160 X FAIL both sides
135 x 1/1

notes: very first time f’ing with this. hard! I like it though. not too taxing a lift.

Yoke Carry

340 for 25′, drop it, pick it back up, bring it back 25′
430 for 25′, 430 for 25′
520 for 25′, 520 for 25′
520 for 25′, 520 for 25′

I liked this session! I might replace my squats with more moving events, as needed.

2 April 2016

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.

20 March 2016

Trying our compression pants for the first time today. Uhhh… not terribly comfortable, lol. I hope they help my knees hold up.

no belt, no sleeves, just the squat shoes and those pants

Low Bar Squats (2-4 min rests, shoes)

135 x 7
185 x 7
225 x 7
255 x 9
255 x 10
255 x 11
255 x 7

notes: by the 4th set at 255, the knee was rather sore. So I tinkered with the workout a bit, turned squats into leg presses, and threw some strongman style cardio in at the end.

Leg Press (short rests, feet low and wide)

6 plates x 8
8p x 8
10p x 8
12p x 8

Paused Leg Press (short rests, feet high and wide, one second pause at the bottom)

10p x 15
10p x 10

notes: After the second set, I needed to go poop. Dammit. The struggle of taking the pants off and putting them back on meant I just wanted to go do my cardio and leave lol. so I took off the squat shoes and put on some street shoes.

Frame Carry (2 min rests)

190 x 65 ft
190 x 65 ft
280 x 65 ft
280 x 65 ft
370 x 65 ft
370 x 65 ft
420 x 30 ft

notes: grip was giving on my halfway through the 420 run

May 31, 2015

Well, Saturday didn’t happen. Too much revelry and merriment on Friday to make it to the strongman gym on Sat morning.
Let’s focus on Sunday instead

warmup: rumble rolled IT bands, Adductors, Piriformis

High Bar Squats (Romaleos, SBDs, approx. 2 min rest in the working sets)

140 x 5 narrowstance
175 x 5
*belt on*
210 x 5 reg stance
245 x 3
275 x 3
310 x 5

Deadlifts (sock feet, 2-3 min rest)

145 x 5 hookgrip
180 x 5
220 x 5 double overhand
*belt on*
255 x 3 mixed grip
290 x 3
330 x 10

notes: Back was feeling good so I went for it on the last set. 10 reps for me at that weight is pretty good, so I am happy. I am realizing I will need to buy some shoes soon, can’t do strongman deadlift stuff in my socks.

Frame Carry *walk approx. 67 feet, do a 180, walk back*

100 lbs, rest 1 min
190 lbs, rest 2 min
280 lbs, rest 3 min
350 lbs

notes: I am happy I was able to frame carry 350 lbs with no chalk for almost 135 feet with a turn. Feels like my grip has come along way. Forearms felt pumped between runs.