Tag Archive: keg press


Aug 13, 2015

Work was hectic, no time for a morning workout. I set out to do a 2 a day system, thinking that summer would be quiet enough that I could focus on my gains. As it turns out, for the past 5 weeks, the work environment has not been entirely supportive of this. I am going to go back to the drawing board this weekend and come up with a routine that fits my life, as opposed to making my life fit the routine. Still, I gave it a go for 2 and a half months, so it was a good effort. I will think on this.

PM Workout Strongman stuff

Log Clean and Press (3 min rests)

110 x 1
120 x 1
130 x 1
140 x 1
150 x 1
160 x 1
160 x 1
170 x 1
180 x 1

notes: just wanted to work my way up slowly and get in lots of practice on my technique. I wasn’t happy with my first go at 160 so I did a second set and it felt smooth, so I kept going. 180 was a grind to lockout, so I stopped there.

Keg Press (90 sec rests)

130 x 2
130 x 2
130 x FAIL
130 x 2

notes: my grip on my hurt hand started acting up, thumb started to swell a bit, so I stopped when that happened.

Cable Face Pulls (30 sec rests)

30 x 20
45 x 20
45 x 20

notes: slow and controlled.

Aug 4, 2015

Upper body day today, but I wasn’t going to go too crazy, while I let my thumb heal. Grip still not there.

AM Workout

warmup: foam roll upper back, armpits; shoulder capsule stretch; facedown banded shoulder dislocations; Y Handcuffs

6 Way Raise (30 sec rests)

5s x 10
5s x 10
5s x 10

Cable Overhead Tricep Extension (30 sec rests)

8 plates x 20
8p x 20
8p x 20

Lying Cable Curls (rope attachment, 30 sec rests)

8p x 20
8p x 20
8p x 20

post: 15 min LISS

PM Workout Strongman stuff

warmup: none

Log Clean and Press (clean and press each rep, 90 sec rests)

130 x 2
130 x 2
130 x 2
130 x 2
130 x 2

notes: form improving, getting better with queues

Keg Press (2 min rests; varied hand placement set to set)

120 x 10
120 x 8
120 x 7
120 x 6

Circus Dumbbell Clean and Press

45 x FAIL

notes: I wanted to grab the giant dumbbell and practice a 2 handed clean, with the different hand placement on the press. The frame by itself is just 45 pounds, so it was a good place to start practicing the form. Unfortunately, cleaning and pressing even 45 lbs was something my mending hand did NOT like. It throbbed for 10 min, and then itched like HELL, it was an odd feeling. So I called it there, and went home.

July 28, 2015

AM Workout

warmup: foam rolled upper back, lats, armpits, triceps; shoulder capsule stretch

6-Way (30 sec rests)

5s x 10
5s x 10
5s x 10

Overhead Cable Tricep extension (30 sec rests)

8 plates x 20
8p x 20
8p x 20

Rear Delt Cable Fly (30 sec rests)

2 plates x 27
2p x 20
2p x 20

post: 15 min LISS cardio

PM Workout Strongman stuff

Log Clean and Press (clean and press each rep, 2 min rests)

110 x 6
110 x 6
110 x 7
110 x 3

notes: really had to work on the technique tonight. Had to slow it down, make the movements and the transitions deliberate, and so it hurt my AMRAP totals, haha. Had to learn to squat down low on the pick off the ground, which brings the log high on my chest, to roll it up to my neck, lean back, bring in my upper chest, and the hardest for me… to keep my elbows high and build a shelf for the log. Then to press up and push my head through. Lots to learn.

Keg Press (2-3 min rests)

120 x 1
150 x 1
150 x 1
150 x FAIL

notes: so close on that last one! Decided to move on. The clock is broken in the gym so I can’t easily track time between sets. And I am anal I guess, because it pisses me off, lol.

Dumbbell Clean and Press (clean and press each rep, 90 sec rests)

75 x 1/1
75 x 2/2
75 x 2/2
75 x 2/2
75 x 2/2

notes: once I remembered to activate my glutes, it got easier.

July 22, 2015

Shoulders. Pissening sickness ensues.

AM Workout

warmup: foam roll upper back, lats, armpits; shoulder capsule stretch

6-Way DB raise (30 sec rest)

5s x 10
5s x 10
5s x 10

Overhead Cable Extension w Rope (30 sec rest)

8 plates x 20
8p x 20
8p x 20

RD Cable Fly (30 sec rest)

2 plates x 27
2p x 18
2p x 14

post: 15 min LISS

full day of work

PM Workout

Strongman Shoulders

warmup: foam roll upper back, armpits, triceps

Log Clean and Press (2-3 min rests)

80 x 1
100 x 1
110 x 1
120 x 1
130 x 1
150 x 1
160 x 1
160 x 1
160 x 1

notes: goal was to work up to some heavy singles. My clean technique gives out before my press, so 160 wasn’t hard on the press, just cleaning the log up becomes hard. So I stayed there for a few sets.

Keg Press (90 sec rest)

120 x 2
120 x 2
120 x 2
120 x 2
120 x 2

notes: fast doubles. first time doing this, so wanted to get comfy with the form: cleaning it up, then pressing with an uneven grip.

1 Arm DB Clean and Press (clean and press each rep to full overhead, 2 min rests)

70 x 4/1
60 x 8/6
60 x 6/6
60 x 6/4

notes: again, cleaning it was the part that wore me out. plus running towards the end of my workout, and I was getting fatigued.