Tag Archive: PR


23 July 2016

OK! The goal today was to hit a PR and then dink around for 2 hours

morning strongman gym

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

bench press

115 x 5
130 x 5
155 x 3
180 x 2
190 x 1
*wraps, sleeves*
205 x 10 Rep PR!!

OK, that was out of the way, time to dink around

Farmers Walks

130/hand for 65′, do a 180 with the weights, return 65′
174/hand for 65′, drop & repick, return 65′
220/hand for 65′, drop & repick, return 65′

T-Bar Row

3 plates x 5

It was at this point that I was called away to help clean the gym. The loading dock was cluttered and the neighbors were complaining.

When I returned, there were new toys to play with!! Grip strength toys. A Hub attachment you can attach to the plate-loadable stand, and a box grip kinda attachment. The Hub looks like a basic ring you pinch with the pads of your fingers, and the box looks like a hollow external hard drive you try and claw with your whole hand.

Well, my grip isn’t the worst, but def not the best. I was able to Hub pinch grip about 35 pounds, and the box pinch about 40 pounds. Pumped my forearms a bit too! Fun stuff

Not a lot of volume today, but got some stuff done.

5 June 2016

I had to really struggle to drag my sluggish ass into the strongman gym today. I had spent a few days feeling sorry for myself, and was pretty rusty. Plus I was going to be dropping out of stuff, and was dreading the conversation, I am just not ready to admit it all yet.

But I still wanted to put in some work. And I wanted to challenge some PRs and lift heavy, despite the rust. Something about heavy weight clears your head of the cobwebs and sharpens your focus.

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

Circus Dumbbell (push press)

40 x 5/5 *clean once*
60 x 2/2 *clean every rep*
*wraps om*
85 x 1/1
85 x 1/1
85 x 1/1

notes: was happy with my leg drive in these. getting more comfortable with it.

Incline Press *stopped doing closegrip*

warmup: 30 lb DBs x 20

back to barbell after that

135 x 5
*wraps, sleeves*
185 x 1
185 x 3

notes: this felt ok, but I needed to move on to strongman events. we were burning daylight, and I needed to do all of this by myself today (most people were in Toronto or going to Toronto for the Supershow and the comp there)

Farmers Walk

130 per hand for 50 ft
130/hand, 50 ft
175 @ 50′
218 @ 50′
282 x FAIL
282 x FAIL
*belt on*
282 x FAIL

notes: 282 was a PR, and I wanted it really bad, but it just wasn’t happening, I couldn’t even lift the chit off the ground. felt weak as hell today. 270 flew up about a month and a half in the past, but today 280 wasn’t happening. So I moved on to the yoke.

Yoke Walk (belt on)

340 lbs for 50 ft
340 @ 50′
515 @ 50′
605 @ 50′
705 @ 15′   PR
705 x FAIL

notes: I wanted to challenge 700 pounds today, which would be a 100 pound PR on the Yoke. This was ambitious! I picked it up, made it 15 feet, then I couldn’t stand up anymore, and it dropped. I don’t think I have ever felt that kind of sheer crushing force dragging me down like that. When I did 600 pounds, it takes all of your concentration but if you curse and swear and get mad, you can do it. THIS, no matter how mad I got, it squished me. But I am glad I tried. And I have never walked with 700, so it is still a PR. I was just shooting for 50 feet

I tried to pick it up a second time, but I was done. so I slowly put all the crap away (I was out in the parking lot), that took a while, then I went home.

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.

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

16 April 2016

Strongman fun today. Had a couple of new people come in and try out the implements, which always keeps things lively.

warmup: I was gonna, but I forgot

Circus Dumbbell

40 x 5 left side, 5 right side, clean once then press
*shortened rest times between sets to 90 seconds, clean each rep*
70 x 3/3
70 x 3/3
70 x 3/3
70 x 3/3
70 x 3/3

notes: having to clean each rep was fun! no wraps or sleeves. felt like cardio.

Closegrip Incline Bench Press (short rests)

95 x 3
135 x 3
*wrist wraps, elbow sleeves*
170 x 5
190 x 4

I had to kill some time before the Farmers Walk implements were ready, so I did other work while I waited.

Leaning Strict Side Raises (short rests)

22.5 x 10/10
22.5 x 10/10
22.5 x 10/10

Hammer Curls (short rests)

50s x 10
50s x 10

DB Shrugs (short rests)

110s x 10
110s x 10

Farmers Walks

130 per hand for 55 feet
130/hand for 55 ft
180/hand for 55 ft
180/hand for 55 ft
220/hand for 55 ft
220/hand for 55 ft
270/hand for 55 ft PR!!

notes: really happy for this, grip strength is coming along well.

Widegrip Pulldowns

120 x 5
150 x 5
195 x 8
195 x 8
195 x 8
195 x 6

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!

Feb 27, 2016

Bed so warm and toasty… did not want to get up, accidentally slept in a bit. But I decided to get my Saturday gym work in early before my legs turn to jelly as a result of the Friday night squats. Even as I type this, my legs feel a bit rubbery.

Axle OHP from the Rack (push presses, 2-3 min rests)

20 x 3
70 x 3
110 x 3
*wraps and sleeves on*
130 x 3
150 x 3
160 x 3
170 x 3
175 x 3 Rep PR!!
180 x 3 Rep PR!!

notes: progress! I was told I was losing tightness in my upper back and shoulders as I dipped for the push press, so something for me to work on. the wrist wraps were SO much help, especially with axle – I get sore wrists a lot OHP’ing a thick bar.

Closegrip Incline Bench Press (2-3 min rests)

45 x 8
95 x 3
135 x 3
*wraps, sleeves on*
Football Bar 190 x 1.5
Straight Bar 190 x 1.5

notes: I got tired of the Football Bar. It is too loose and wiggly, and I waste a lot of energy stabilizing it when it spins. The first set of 190, I failed mid-range (shoulders). The second set of 190, I lifted my butt off the bench when pressing it. So I won’t count either of those. Overall this week, my incline CGBP has not been up to snuff, so maybe the max I was using to calculate was too generous (it was from back in August). So I am going to lower my projected max, and try and get more quality work in, as obviously my incline has deteriorated greatly.

Spoto Press (2-3 min rests, sleeves, wraps)

135 x 5
185 x 8
185 x 8

Widegrip Pulldowns (90 sec rests)

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

Superset: Band Pushdowns & Cable Face Pulls (90 sec rests)

band x 20 / 30 x 20
band x 20 / 30 x 20
band x 20 / 30 x 20

Feb 20, 2016

Just mock meet, go eat, go sleep.

warmup: dorsiflexions, TKEs

low bar squats (shoes, knee sleeves)

135 x 3
225 x 3
315 x 1
*belt on*
355 x 1
395 x 1 Weight PR!!
415 x FAIL

notes: A few thoughts. My real goal was 405 – 4 plates. I went too conservative by doing 395. the 395 was really smooth, so I jumped 405 and went to 415. When doing 415, I went too slow on the way down and burnt all my energy, didn’t make it out of the hole and had to dump it. I should have done 405 on my second attempt, and just divebombed it and gotten aggressive with it.

bench press

135 x 3
185 x 2
*wrist wraps, elbow sleeves*
225 x 1
265 x 1 Weight PR!!
275 x FAIL

notes: again, maybe I was too conservative and gone for 275 on my second attempt. 265 was a grind at the top. 275 I failed coming off my chest, so it wasn’t even close.

deadlifts (flat shoes, lots of chalk)

135 x 1
225 x 1
315 x 1
*belt on*
405 x 1
475 x 1 Weight PR!!
495 x 1 Weight PR!!

notes: HUGE PR! I made good picks this time. Finally in the 5 plate club.

Now, time to reset the program, rinse off and repeat all this work. Have a good weekend!

Jan 28, 2016

Went to the gym for a serious bench session: other members of the club watching, critiquing, etc. Its getting late as I type this, so no time to talk about the critique right now, perhaps tomorrow on my offday.

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

Bench Press (long rests)

bar x lots
95 x 4
135 x 3
185 x 1
*elbow sleeves, wrist wraps on*
235 x 2
235 x 2 *extra slow negs on this set*
225 x 3
250 x 1, pause 30 seconds, 250 x 1
255 x 2 Rep PR!!

Slingshot Bench (long rest, wrist wraps)

250 x 3
265 x 1

Widegrip Pulldowns (60 second rests)

120 x 6
135 x 6
150 x 6
165 x 6
180 x 6
195 x 6
210 x 4

post workout cardio: nada

Jan 4, 2016

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

Bench Press

bar x lots
95 x 3
135 x 3
185 x 3
*wrist wraps on*
225 x 3
*elbow sleeves on*
245 x 3 Rep PR!

notes: bench still poverty, but getting better. wont be ready for that 400 lb Gorilla competition though, lol

Slingshot Assisted Bench

210 x 4
210 x 4
210 x 4

notes: never really gave my slingshot a chance when I first picked it up. using it for my backoff sets today was a good idea, felt great! On my top set of regular bench I was starting to lose form closer to the lockout, so using the slingshot is just a chance to get me through the beginning easier so I can focus on the top part of the ROM. I know this doesn’t sound very technical, but you know what I mean.

Widegrip Pulldowns

150 x 8
165 x 8
180 x 8
195 x 8
210 x 8

Leaning Side Raises

30s x 8
30s x 8

notes: I wanted these to be strict, but just a bit too heavy for strict for me right now.

DB Curls

40s x 8
40s x 8

post: nada

Later in the evening I went for a massage – focus on my forearms, traps, back. feeling nice and sore today!