Tag Archive: PR


10 Dec 2016

The goal today was a short and sweet workout with perhaps a PR! Intensity high, volume low, see how the weights feel.

warmup: light leg extensions, light leg curls, TKEs, calf rises, dorsiflexions

Low Bar Squats (long rests, Romaleos, knee sleeves, no belt)

135 x 2
225 x 2
315 x 1
335 x 2
345 x 1
355 x 1
300 x 6

notes: weights felt good! I might give squats a run for the title next week, but for now I moved on.

Yoke Walk (medium rests, street shoes)

340 for 25 feet
340 for 25 feet
430 for 25 feet
520 for 25 feet
605 for 25 feet
705 for 25 feet PR!!

notes: yessss…. I haven’t made an attempt at a Yoke PR since June. We have a rattly/jiggly yoke, and it gets worse as you add weight. I find that if you curse and swear while you walk with it, then it stays stable LOL

I can expect to see 700 lb yokes at the avg comp next summer, so I am ahead of the game on yoke. This was heavy but moved well, so I can work now on going heavier in practice so that comps will feel extra light. I mean, the rest of my events are sheeeeeeiiittttt, but at least I got yoke in a good place

I was going to do some assistance at this point, but my ride to the strongman gym had thrown up from PR’ing Deadlifts, and wanted to go home, so…. no loss for calling it at that point. Super short session!

12 Nov 2016

warmup: light leg extensions, leg curls, TKEs, calf raises, dorsiflexions

Low Bar Squats (long rests, sleeves, squat shoes)

135 x 2
225 x 2
315 x 2
345 x 2
385 x 2 sleeves PR!

notes: slow progress on the squats, but its coming. patience

SSB Squats (medium rests, sleeves, squat shoes)

bar x 2 w/pauses
160 x 1 w/long pause
250 x 1 w/pause
300 x 2
320 x 1
340 x 1 Weight PR!!

notes: this was a big jump for me, I think I am getting more comfortable with the movement.

SSB Good Mornings (medium rest, sock feet)

250 x 5
250 x 5

notes: this hit my spinal erectors pretty good. I prefer lightweight high reps, but this was to shake things up a bit

Prone Leg Curls (short rests)

140 x 15
140 x 15
140 x 15

Superset: Hyperextensions & Cable Face Pulls (short rest)

12 / 30 x 20
12 / 30 x 20
12 / 30 x 20

At this point, I had to split. My friend had dropped a 220 lb Farmers Walk implement on his foot (ouch!), and he kept doing his workout for a little while, albeit with a bag of ice on his foot (and no more farmers walks). By now however, he wanted to get out of there, and he was my ride. So that ended the workout.

22 Oct 2016

Its been a rough few weeks. Plagued by injuries and mistakes. Went back to the gym today to dabble in all sorts of lower body stuff, see how my foot handles the pressure. My foot is still puffed up, so no shoes workout for me today.

warmup: stretched out low back

Deadlifts (long rests, sock feet)

135 x 2
225 x 2
275 x 2
315 x 2
410 x 2
410 x 1
410 x 1

notes: sad to say my low back still feels tweaked, it hurts when I go for lockout, so I moved from doubles to singles. Foot felt ok though.

Low Bar Squats (medium rests, pause at the bottom, sandals instead of shoes)

135 x 2
225 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2

notes: not bad, nice pauses. basically barefoot. gym not that clean though so I wore sandals

Frame Shrugs (short rest)

280 x 10
280 x 10

notes: frame shrugs often end up with you doing something between a regular shrug and a snatch grip shrug. So it is a nice change. At this point I was jumping on and off equipment while it was free and between other people’s sets though, so I wasn’t doing many sets, just dabbling in different things.

SSB Good Morning

160 x 10

SSB Squats (medium rest, sandals)

250 x 5
300 x 3 PR!

notes: form is getting more confident on SSB Squats, so I am pushing more weight

Prone Leg Curls (short rest)

140 x 15
140 x 15

notes: then I got offered a ride back from the gym and I took it. Kind of a rehab day, nothing too deep, but I think it was promising. I am keen on getting back to the routine for real.

17 Sept 2016

Saturday morning fun.

warmup: stretched out low back in between light warmup sets of Deads

Deadlifts (SABOs, long rests, no belt)

135 x 5
185 x 5
235 x 5
280 x 3
325 x 2
350 x 1
375 x 1
395 x 1
420 x 7 Rep PR!!
375 x 3
375 x 3
375 x 3

notes: hooray! my week is complete, PRs in Squats and Deads (and SSB Squats). That 7th rep was brutal lol. I am told I use a lot of back when I lift, and don’t engage my hams and glutes much, which I know is an issue I have. After my top set, I did some backoff sets. Not really missing the belt right now either.

SSB Good Mornings (medium rests)

70 x 8
160 x 8
210 x 8
210 x 8
210 x 8

notes: I was dying doing these GMs, then somebody brought Timbits… I ate the shit out of those, and my energy came back… but I realized I needed to throw in a lot more work in to the session if I wanted to earn those carbs, LOL

Leg Press (short rests, feet high and wide, toes out, no lockout, constant tension)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Prone Leg Curls (short rests, toes pointing in)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Leg Extensions (short rests)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

Ded! But progress has been made. Now to eat all the food, all day.

15 Sept 2016

I can’t really explain the past day. I couldn’t sleep all night. Constipated. No sleep. woke up feeling HORRIBLY exhausted.

I decided to dial down my calories for the day and just reset my system, took some fibre pills. went to work. eating a little, but much less. finally midway through the morning, I desecrated the office restroom with my unholiness. I smote the mountainside with ruin. I felt a bit better once the GI levee had broke. Still kept food low, kept trying to reset. Was so tired though that I was falling asleep at my desk all afternoon.

I got this weird fascination in my head to come back and do squats a second time this week, and to go for that PR I wanted on Monday.

I walked into the gym, eyes aching in the light, with gas like a horror movie. Gym all to myself. Stomach empty. Popped a can of Monster. Decided to work up to one moderately heavy set. If the bar stopped moving fast, I would stop.

warmup: stretched out my low back

Low Bar Squats (long rests, Romaleos, knee sleeves)

180 x 5
215 x 3
255 x 2
270 x 1
290 x 1
310 x 1
325 x 7 No Wraps Rep PR!!

notes: success!! finally. To be totally honest, I was completely light-headed on that 7th rep. I was growling and grunting through the set as my energy was tanking, and after the 6th rep I felt light-headed. I probably should have stopped, but the PR was so enticing and the bar was moving fast, so F it.

I stayed wobbly after, so I decided to cut the assistance work in half, and went straight to leg curls.

Prone Leg Curls (short rests)

160 x 8
160 x 8
160 x 8

Then I came home to eat some food and drink lots of water

12 Sept 2016

Strongman gym all to myself. Just there, doin ma squats… and who do you think walks in? Magnus Ver Magnusson!! One of the alltime strongman greats. He was there to talk with the owner of the gym, and I have met him a few times now, but it is always a thrill for me

So… I needed to mark the occasion with a PR. I just HAD TO

Low Bar Squats (3ish minute rests, knee sleeves, Romaleos)

135 x 3
185 x 3
225 x 3
275 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 6 @RPE7.5

notes: ok, no PR there, but I had another trick up my sleeve.

SSB Squats (3ish min rests, sleeves, shoes)

160 x 4
230 x 4
240 x 4
250 x 4
260 x 4 Rep PR!!
270 x 4 Rep PR!!

notes: I didn’t want to be greedy, so I moved on.

Prone Leg Curls (short rests)

150 x 10
150 x 10
150 x 10

And that was it! Knee feeling good, so I am happy.

29 Aug 2016

Worked out with an office coworker. He was doing similar things, but otherwise we had our own space and our own weights.

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

Bench Press (traded sets back and forth)

bar x lots
95 x 3
135 x 3
185 x 2
*wrist wraps on*
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
*wraps and sleeves*
200 x 12 Rep PR!!

notes: big PR for me! I will happily take it. Bench is clicking nicely lately. Coworker was benching with DBs.

Slingshot Bench (blue sling, traded sets back and forth)

220 x 4
230 x 4
240 x 4
250 x 4

notes: finished off with some strong slingsharts. coworker was doing more DB bench.

DB Rows (facedown on incline bench, trade sets back and forth)

50s x 12
50s x 12
50s x 12
50s x 12

Superset: Strict DB Side Raises & Smith Machine JM Press & DB Curls (trade sets back and forth)

20s x 15 / bar+50 x 15 / 35s x 15
20s x 15 / bar+50 x 15 / 35s x 15
10s x 15 (slow) / bar+50 x 15 / 30s x 15

25 Aug 2016

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

Log Press from Rack (push press, short rests)

80 x 5 *small log*
110 x 3 *11 inch diameter log from now on*
120 x 3
140 x 2
155 x 1
165 x 1
*wraps and sleeves on*
175 x 7 Rep PR!!

notes: YAAAASSSSSS! Victorious. After my AMRAP set last week, I thought I had it in me to PR off reps. And so it was. I must have wrapped supertight, because after this one set my biceps were pumped as hell for the rest of the evening LOL hashtag occlusion training

For the next cycle I will need to ramp up my percentages (I reset the base for my percentages every 3-4 weeks)

Viking Press (medium rests, no wraps or sleeves)

100 x 8
150 x 8
170 x 8

notes: first time! Fun! It gets hard fast though LOL

Widegrip Pulldowns (short rests)

180 x 8
180 x 8
180 x 8

Superset: Plate Front Raise & Cable Overhead Extensions & DB Hammer Curls (medium rest)

45 x 10 / 90 x 7 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10

90 on the cable for OH xt just doesn’t feel right. Cant get a good contraction. 75 is sweet, great stretch and great squeeze

22 Aug 2016

I had today off, but snuck into the office after hours to use the gym, and to do some computer training.

I got held up though, so by the time I was in the gym, it would only be open for another hour or so. I thought about… if it was my last hour in the gym ever, what would I do??? And the answer was clear… Bench until I DIE

So, now the plan was Bench until I run out of time.

warmup: aint nobody got time fo dat

Bench Press (short rests)

bar x infinity
95 x 5
130 x 5
155 x 3
185 x 2
195 x 1
210 x 1
*wraps and sleeves on*
220 x 8 Rep PR!!

notes: I got real aggressive with that last set. Grunting and being an ass, lol. But results. I think the rep work is paying off!

Slingshot Bench (90 sec rests, blue sling)

190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6

notes: not a typo. 13 sets. I wanted to hammer my triceps and chest. And then… the gym was closing, lol.

BRB, dying and going to Bench Heaven.

28 July 2016

Shutup bad knee, time to squat.

warmup: stretched out my low back in between light sets

Low Bar Squats (long rests, Romaleos, knee sleeves, no belt)

135 x 5
175 x 4
210 x 3
245 x 2
265 x 1
280 x 8

notes: decided to keep it beltless. knee wasn’t feeling too bad.

SSB Squats (small diameter plates, medium rests, shoes, sleeves, no belt)

140 x 8
140 x 7
140 x 8
140 x 8

prone leg curls (short rests)

130 x 12
130 x 12
130 x 12

After this, I was still feeling froggy, so I decided to test my grip.

Rolling Thunder (short rests, narrow stance)

55 x 3 per side
80 x 2/2
105 x 1/1
130 x 1/1
145 x FAIL/1 Weight PR!
155 x FAIL/1 Weight PR!

Right hand stronger than my left. 155 is a huge PR for me though!!