Tag Archive: JSCube


31 May 2016

Still recovering from my broken bum… light upper body tonight

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

Log Press (clean once)

80 x 5
110 x 5
150 x 5

Incline Closegrip Press

95 x 5
135 x 3
*wraps, sleeves*
185 x 1
195 x 1
200 x 1
210 x 1

Superset: DB Front Raises & DB Skullcrushers

22.5s x 8 / 30s x 8
22.5s x 8 / 30s x 8

notes: that was it! light and sad. but I was able to walk and sit without pain today, and that was a very good thing.

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28 May 2016

It was a scorcher this morning! They have a number of races this weekend, and they had to reschedule start dates. Runners be keeling over. But we strongmen are not so SMRT, we just show up and do our training as per usual.

I woke up this morning and my hip was all fkked up. I think I slept on it wrong, but it hurt like hell. I hoped the gym would loosen it up a bit.

the goal today was a 700 pound yoke carry.

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

Circus Dumbbell (push press)

40 x 5/5 *clean once per side*
60 x 2/2 *clean once per side*
*wrist wraps on*
80 x 2/3 *clean each rep*
80 x 1/1
80 x 1/1

notes: I pooped the bed on this one. I couldn’t press it much at all today. Not sure why. Maybe it was related to my stiff hip? Probably not. I couldn’t stay tight and keep the CDB up on my shoulders. After one rep I was worn out and failed the second rep from the second working set onwards.

Incline Closegrip Bench (wraps, sleeves)

bar x 5
95 x 5
135 x 3
185 x 2
195 x 2
200 x 2
210 x 1

Then we headed outside to carry stuff.

Farmers Walks

130 per hand – walk 80 feet, do a 180 and walk back 80 ft
175 per hand – walk 80 ft, 180 degrees, walk 80 ft
220 per hand – walk 80 ft, drop, turn around and pick back up, walk 80 ft

notes: For the next comp, they will want you to do a 180 while holding it, so I was practicing. my comp weight will be 170 per hand, so once I went up to 220, I just dropped and re-picked.

Yoke Walk

240 for 80 ft, drop, repick, walk 80 ft

notes: the heavy yoke wasn’t ready for use, so I grabbed the light yoke the ladies were using. They had the crossbar set real low, so it was awkward for me to pick it up, and it was sliding down the middle of my back the whole time.

There were lots of people doing stuff, and the sun was beating down on us. As we got close to noon, I realized my hip wasn’t feeling better at all, so I abandoned my yoke plans, and went home instead.

Not a great session, went heavy on farmers and that was good, but the hip issues really got in the way.

26 May 2016

I recognize my static strength is not good, and my DL is quite possibly my weakest event, so tonight I needed to put in work.

warmup: major trip to the bathroom

Deadlifts (SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on, shortened rests to 30 seconds*
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1

notes: just some short rest singles @ 80%

6″ Block Pulls (no belt)

405 x 2
405 x 3

notes: I felt weak at the top of the ROM for the singles, so I did some high block pulls. I had a tough time on the first set, and then I realize I am starting high… so I shouldn’t start to lift it like its on the ground. Does that make sense?? Once I started going through the motor pattern like I am already lifting it before I get to the point where I take the slack out of the bar, then my back is in the right position to do the block pull. small mental tweak, but it made all the difference to me.

Also, I wanted to feel the weight without the belt. Heavy!

Bent Over Rows (wide grip, thumbless)

225 x 4
225 x 4
225 x 4
225 x 6

notes: moved my hands out farther than normal. not quite snatch grip, but felt different. Also thumbless, so it worked the grip a lot.

Kettlebell Swings
100 swings with the 24 kg KB, as many sets as it takes

notes: the KB swings were tough, I was pouring sweat by the end. Called it a night after that.

25 May 2016

Back in the strongman gym! I had it to myself for most of the night.

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

Log Press (push press)

80 x 5 *clean once*
110 x 3 *clean once*
150 x 1
*wrist wraps on*
185 x 2 *clean each rep*
195 x 1 Weight PR!!

notes: after my weekend performance, I knew I am ready to go up in weight. The 195 went up easy enough, but I lost my footing and danced a little bit. I decided to play it conservative and not go any higher tonight. A pr is a pr, and I have a comp in a few weeks.

Closegrip Incline Press (sleeves and wraps)

95 x 5
135 x 3
185 x 1
205 x 1.5 (lifted my butt)
225 x FAIL (lifted butt)

notes: this continues to be frustrating for me that I cant break into higher weights, but it isn’t my main focus, just assistance.

I was going to do Spoto, but the bench was taken (someone had showed up), so I just did Flat DB Presses instead. I miss you Spoto

Flat DB Press (sleeves and wraps)

65s x 15
75s x 10
85s x 10
95s x 6

I was supposed to do fluff and buff stuff, but I felt my energy tanking hard, so I decided to wrap it up.

BW Glute Bridges x 100

I could barely get through these, I was crashing.

I don’t think my energy levels are back where they were pre comp, but I still hit a PR, so F it.

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.

9 May 2016

for this week, hit it hard a bit, and bring down the assistance a bit.

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

Log Press

80 x 5 *clean once*
110 x 3 *clean once*
*wrist wraps*
150 x 1
180 x FAIL
*went and regathered myself, psyched myself up*
180 x 2 *clean each rep*
180 x 3 *clean each rep*
180 x 3 *clean each rep*

notes: I need to remember this, I can’t go in there half-cocked. I need to be fully cocked and locked and psyched up when I go for the log.

Closegrip Incline Bench Press

95 x 3
135 x 2
*wraps, sleeves*
185 x 1
195 x FAIL (butt lifted)

notes: no clue why I failed this, should have been easy. maybe the log wore me out, maybe I am still beat up from the weekend, maybe I was just totally lacking in motivation. I decided to just move on to a different assistance.

Rolling Thunder

100 x 3 per side
140 x 1 per side PR!!

notes: was just goofing around, but hey a new record in something I don’t really work on, lol

Superset: DB Front Raises & DB Skullcrushers & Hammer Curls

22.5s x 10 / 30s x 10 / 30s x 10
22.5s x 10 / 30s x 10 / 50s x 10

notes: a very easy, low-volume night, but with some progress in the log. I will take it.

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

5 May 2016

Strongman gym all to myself, whee!!! I ran around, sliding across the ground in my socks, listening to Bob Seger, slapping aftershave on my face in the mirror and screaming, setting booby-traps to defeat the robbers, and so on. Also, I deadlifted.

warmup: 100 reps of glute bridges, prone spinal twists, sitting stretches for the outside of my hip (not really a half lotus, more like stacking one leg on top of the other one, foot rests over opposite knee, other foot under the opposite knee, then lean forward and stretch the hip joint out of the top leg! It works well for me, anyways, it may hurt you horribly!)

Knee felt good, so did not use the sleeves tonight

Deadlifts (shoes)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
365 x 1
*belt on*
395 x 2
395 x 2
420 x 2

notes: 365 beltless felt really comfortable, so my beltless game is coming along as well.

Trap Bar Deadlifts (shoes, belt, straps)

465 x 2
465 x 2

notes: used normal straps instead of figure 8s. still would probably rather go strapless, if it wouldn’t disadvantage me to do so. oh well, I work my grip plenty.

I chopped the volume tonight down a bit, in the hopes I get to play with the car DL on Saturday. Hoping.

Bent Over Rows

225 x 3
225 x 5
245 x 3
245 x 4

Kettlebell Swings

100 swings with the 53 lb KB

May 4

The plan was to hit presses for a 3rd day this week, but make this a light day. Heavy Monday, light Wednesday, heavy Saturday. Office workout. No wraps or sleeves.

Push Presses (cambered bar, closegrip, clean once, slight push press, 90 sec rests)

75 x 3

*some warmup: slow neg sides raises, Cuban presses, one arm shrugs*

125 x 2
145 x 2
145 x 2
145 x 2

Smith Machine Closegrip Incline (shallow incline, short rests)

bar+70 x 3
+120 x 3
+140 x 3
+160 x 3
+180 x 3

2 Arm Db Rows (facedown on an incline bench, 90 sec rests)

60s x 6
60s x 6
60s x 6

Superset: DB Front Raises & DB Skullcrushers (90 sec rest)

35s x 8 / 35s x 8
35s x 8 / 35s x 8

The plan for the evening after work was some glute bridges and some cardio. The usual.

3 May 2016

Afternoon office gym work. This particular office gym doesn’t have a leg press or a leg extension station, so my quads were going to have to eat shit today. If you don’t like it quads, write an angry letter to my knees.

warmup: foam rolled IT bands, adductors (ouch!), piriformis

KB Swings

50 lb’er for 100 swings, as many sets as it took (it ended up being 4 sets of around 25 each)

I worked a good glute squeeze into the snap at the top… my butt was dying in between sets…

Good Mornings

75 x 15
75 x 15
75 x 15

notes: work that stretch reflex

Prone Leg Curls

90 x 12
90 x 12
90 x 12

Smith Machine Weighted Glute Bridges

1PPS for 50 reps total (about 4 sets)

Superset BW Glute Bridges & Leg Raises

3 sets of that, high reps

notes: may as well do some core

post: cardio… got about 10 min of LISS done before my knee started to hurt… don’t think it liked that machine