Tag Archive: front carry


9 Oct 2016

Canadian Thanksgiving weekend! Family is all far away so I spend extra time at the gym.

Sunday night light bench and tough assistance.

warmup: slow neg side raises, Cuban presses, shrugs

Paused Bench Press (short rests, 1 sec pause at bottom, explosive reps, no wraps no sleeves)

bar x forevr
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

notes: one of the weaknesses in my bench is I don’t have that MMC quite down on the press, but I do feel it load the back and triceps up on the way down, after years of slow negs. So today I tried to focus on the concentric. Slow lower, short pause at the bottom, then explode up. Light work tonight, no need for wraps or whatnot.

Closegrip Bench (short rests)

190 x 5
190 x 5

Spoto Press (medium rests, juicy pause at the bottom)

160 x 8
160 x 8
160 x 8

notes: felt it nicely in the triceps

One Arm DB Rows (2 min rests)

100 x 15/15
100 x 15/15
100 x 12/12
100 x 12/12

notes: after the light bench, these hit me savagely. I got real sweaty real fast.

Front Carry

110 lb plate carried 130 ft

Sled Drag

110 lb plate dragged 260 ft

notes: I improvised a little strongman cardio. I tried front carry first, then figured a sled drag sounded cooler. That sled drag backwards got painful around the halfway mark LOL. Hittin the hamstrings good.

I was sorta dead after this. Should have saved it for last LOL

Superset: Strict Side Raises & Front Raises & Assisted Pullups (2 min rests, pullups with a resistance band)

15s x 10 / 15s x 10 / 5 hammer grip
15s x 10 / 15s x 10 / 4 hammer grip
15s x 10 / 15s x 10 / 5 hammer grip

notes: my pullups blow, I need a stronger resistance band haha

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16 May 2016

tonight, a few heavy pieces. low volume, I just want to feel the weight in my hands.

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

Log Press (clean once)

110 x 5
150 x 2
*wrist wraps*
180 x 1

Front Carry

220 lb Wheel for 55 feet
220 lb Wheel, pick-up only
220 lb Wheel, pick-up only

post: some glute bridges

I will be slowly going insane all week now.

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

7 April 2016

just a light session tonight, but get some work in.

warmup: nada

Deadlifts (barefoot)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
*belt on, shorten rests to 75 seconds*
345 x 3
345 x 3
345 x 3
345 x 3
345 x 3
*belt off, kept the rest short*
345 x 3

notes: basically, the plan was to have a real short rest, and do a bunch of sets at 70%. By the 6th set, I realized the belt was cutting off my breath too much so I ripped it off and ripped out the last set. After I was done, I was sweaty and winded. Almost like cardio.

Trap Bar Deadlifts (barefoot, no belt)

350 x 2
370 x 4
370 x 4

Front Carry

45 lb plate carried for 30 feet, turn around, back 30 feet
100 lb plate carried for 30 ft, turn around, come back 30 ft
125 lb Circus DB carried for 30 ft
125 lb Circus DB carried for 30 ft

notes: again, light work, but it was practice gripping it in front of me, keeping my upper back tight, my elbows high, my gut supportive, while moving. I was doing it barefoot, so I didn’t go heavier, and risk dropping a comically oversized dumbbell on my foot, lol.

4 April 2016

Knee feeling better, but to make sure it stayed tight as it healed up, I wore wraps tonight once it got heavy. I was having such a fun time with wraps, that I decided to go heavy, haha.

Low Bar Squats (long rests, shoes)

135 x 2
*threw in some warmup: dorsiflexions and TKEs*
185 x 2
225 x 2
*belt on*
275 x 2
*knee wraps on*
315 x 2
355 x 2
385 x 2 Rep PR!!
405 x 2 PR!!
415 x 1 PR!!

notes: yeah, yeah I know, it was with wraps. I will keep track of what my no-wraps PR is as well. Even still, PR! 4 plates, hooray!

Front Squats (belt, shoes, no sleeves or wraps, short rests)

240 x 2
240 x 1

notes: I just wanted to throw in a few of these, then move on.

Front Carry

There is a big blue metal train wheel in the corner that I have never f’ed with before. I decided to practice picking it up tonight. It is about 220 pounds, round, and smooth (metal). I practiced a few times just picking it up and holding it. Holding it for a while to my chest, squeezing my upper back, balancing it on my stomach, gripping it with my hands. Holding it at the bottom of the pick off the ground, feeling the weight as it dangles. Practicing my technique. Eventually my plan is to walk with it. Big plans on the horizon!