Tag Archive: sled drag

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

July 14, 2015

OK, all this hypertrophy stuff has been fun, but let’s get back to some strongman stuff Gonna be folding events back in, on the daily now!

AM Workout

warmup: foam rolled upper back, individual lats, armpits; shoulder capsule stetch; static lat stretch

Widegrip Lat Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 12

Prone Leg Curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

Smith Machine Glute Bridges (30 sec rest)

bar + 140 x 15
+ 140 x 12

notes: my butt hurt! so tired, much lactic butt acid.

post: 15 min LISS cardio

then a full day of work.

PM Workout

forgot to take my pwo! sheeeee-ittttt

High Bar CAT Squats (2 min rests, Romaleos, SBDs)

bar x 5
140 x 5
190 x 5
*belt on*
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Sled Sprint/Drag Medley (2 min rests between sets; each set is sprint forward 10m, drag it back 10m, forward 10m, drag back 10m)

sled 10m/10m/10m/10m (practice)
sled + 1 plate 10m/10m/10m/10m
sled + 2 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m
sled + 3 plates 10m/10m/10m/10m

notes: I was going to do a bunch more sets, and go heavier… when the strongman gym needed to show prospective clients around, and they were standing on my track. After 5 min of waiting, I got impatient, and moved on to the next exercise.

Still…. felt like FKIN cardio to me! lol better than regular cardio though, HIIT chit.

Kroc Rows (60 sec rests)

50 x 8/8
80 x 8/8
105 x 10/10
95 x 14/14
95 x 8/8

notes: just wasn’t strong enough today! maybe the earlier workout tired me out, plus dragging the sled tired me out… but on a good day I can bust out 20 reps with a 100 pounder… so who knows. Next week Kroc Rows! *shakes fist*

Pallof Press (heavy resistance band, 30 sec rest)


May 23, 2015

Strongman Events

I was a little shaky this morning, but I got a decent sleep, so I was able to drag myself down to the strongman gym.

warm-up: foam rolled IT Bands, Adductors, Piriformis; DB Rotator Cuff warmup; shoulder stretches; high knee jogs

Axle Clean and Press (continental cleans, oly shoes, belt)

35 x 3
80 x 3
80 x 5
125 x 3
125 x 5
135 x 3

notes: First time ever doing a continental clean, first time with an axle. Awkwarrrrrrrddddd! Thank God I have a gut. The weight didn’t end up getting too high, but I just wanted to practice the cleans a bit, rather than worrying about the pressing. I did press each rep of course though.

Sled Drag

300 lb sled dragged for 150 ft, with a rope guide

notes: While I was waiting for Farmers Walk, I decided to join a guy on a sled pull. I quickly learned the importance of staying low… if I stood up too much, the harness shifted to my neck and strangled me.

Farmers Walks

130 each hand – go 80 ft, 180 degree turn, come back
170 each hand – 80 ft, turn, come back

notes: I quickly realized my grip strength was in the dumper. It was also a cold day today, so the cold handles with my sore hands really sucked. After the second set, one of the other guys asked me if I had been drinking last night… No I said. Then I mentioned I had trained heavy the night before – squats and deadlifts. Everyone quickly nodded. I looked like crap on the Farmers Walks, and everyone could tell I wasn’t fresh. Embarassing, but it’s important feedback. I need to be smarter with my programming. I do not have unlimited recovery abilities.

All of a sudden, my quads took that cue to start to get some DOMS. Walking up and down the stairs to the gym sucked. I decided to get in some fluff work and call it a day.

Incline DB Press

40s x 15
40s x 15
40s x 15

Superset: Hammer Curls & DB Shrugs & V-Bar Pushdowns

30s x 12 / 110s x 7 / 45 x 15
30s x 12 / 110s x 12 / 60 x 15
30s x 12 / 110s x 12 / 60 x 15

notes: I could feel the stickiness in my forearms as I curled, I will need a massage soon. First time DB Shrugging anything over 100! So happy to finally have a gym with some super heavy DBs. however, the knurling on the handles of these DBs was intense, and my hand-soreness only intensified.