David's Strongman Log

[strong_over_matter]

02/28/2012 Recovery Day (started at 6:20pm / done at about 7:10pm)

BW = 223.6

Squat
Warm-up / Foam roll
230x5x2 (Some soreness from Sunday.)

Press
Warm-up
135x5x3 (Felt ok for not pressing in 2 weeks.)

Curls
85x10x4

Still not 100% over cold, but getting there. I was more sore this week from 285x5x5 squats than 305x5x5 squats 2 weeks ago.

[strong_over_matter]

03/01/2012 Intensity Day (started at 6:10pm / done at 7:40pm)

This was my birthday workout. I am now closer to 40 than 30.

BW = 223.8lb

Squat
Warm-up: 95x5 (and foam rolling), 135x5x2, 225x5, 275x2, 315x1(Belted)

Work: (Belted): 335x1x5 (Rested about 3 minutes between singles. I liked the singles. I think it will teach me to be more intense from the start. When I do a set of 5 my first reps are usually not great.)

Bench
Warm-up: 45x15, 95x10, 135x5, 185x5, 225x2

Work: 255x1x5 (Rested 2-3 minutes. There was no doubt on any.)

Box Jumps
36”x3x6 (6 sets in about 10 minutes.)

I felt pretty good about this workout. I have not had an intensity day since 2/16 so I was worried everything would feel heavy. After the workout I had a 5 scoop sundae with Jenica (I handled the gluttony while she had sugar free vanilla ice cream.)

[strong_over_matter]

3/4/2012 Volume Day (started at 11:00am / done at 1:15pm)

BW = 224lb

Squat
Warm-up/and foam rolling
290x5x5

Press
Warm-up
142.5x5x5 (Repeating last volume press, since I missed the intensity day.)

DL (no belt)
Warm-up (all DOH): 135x5, 225x5, 275x2, 325x1

Work 370x5 (Did this weight last week for 5 singles. Now that I’m feeling better 5 reps was no problem.)

DL with Chains (371lb+50lbs of chains folded in middle)
421x2x3 (Belted - These went very well.)

The squats still feel harder than before I got sick, but easier than last week. Overall pretty good workout.

[strong_over_matter]

3/6/2012 Recovery Day (started at 6:40pm / done at 7:35pm)

BW = ?

Squat
Warm-up / Foam roll
230x5x2 (No real soreness from Sunday.)

Bench
Warm-up
195x5x3

Neutral Grip Wide Pull up
BWx8x2

Curls
95x10x2

Quick and easy. Only issue was I felt the biceps tendonitis a little, so I'll do more icing.

[strong_over_matter]

03/08/2012 Intensity Day (started at 6:25pm / done at 8:15pm)

Today was an unusually warm day here in New England. I think it infected me with sense of optimism and by around 2pm I knew my training tonight would unreal. I spent the next 4 hours at work getting amped and day dreaming about lifting heavy things.

Here’s how it played out...

BW = ~224

Squat
Warm-up: 95x5 (and foam rolling), 135x5, 225x5, 275x2, 315x1(belt)

Work: (belt): 340x1x5 (Rested about 4 minutes between singles. Even the last rep was easy!)

370x1 (PR*)

I felt so good I decided to try to set a PR. I loaded 370 and squatted it without too much trouble and great depth. This beats my all time PR by 5lbs! Even though that was 365x8 – I never did over that weight.

Press
Warm-up (no belt): 65x10, 95x5, 135x2, 155x1

Work (belt): 165x5 (PR*)

The 5th rep was a little slow but I got it. I said to myself before I did it that if I made it I would try a 1RM PR too.

So...

185x1 (PR*)

And it was good. This is a 10lb PR from last PR on 12/29/11.

Dips
BWx10x5

These were pretty easy – kept rests to about 1 min. Last dips were on 12/24/11. I had done them for about 1 ½ months, but then my R. shoulder started to act up. My shoulder did not feel great but it was ok. I tried not to go lower than my shoulders. I really need to work on tricep strength so I can lockout heavier weights when I start push presses/jerks for event training.

I wish every training session could be this good. But I made the most of it and left no questions for myself. Reward was an entire pepperoni pizza.

[jenica]

All-time squat PR!!! Good programming and persistence does pay off Awesome job.

[Cmanuel]

A PR means that you are going in the right direction! good job dude

[Michael Park]

Three PRs in one workout? Nice job!

[jwt708]

Good job on the PRs!

Enjoying your log.

[strong_over_matter]

Thanks everyone checking in on my log and progress. I've gotten a lot out of these forums so hopefully now my log will do the same for others.

3/11/2012 Volume Day (started at 12:05pm / done at 2:30pm)

BW = 224lb

Today was a hard training day. Was out late with Jenica and friends last night and did not get much sleep, so energy was very, very low. Also, the time change means an hour is missing.

Squat
Warm-up/and foam rolling
295x5x5

Was in no danger of missing any reps but I could not get into any groove. Really tired after, so I rested about 15 minutes, just throwing a tennis ball against the gym wall to amuse myself.

Bench
Warm-up
220x5x5

Not thrilled with these. Biceps were hurting and I felt like my elbows were flaring on some reps.

DL (no belt)
Warm-up (all DOH): 135x5, 225x5, 275x2, 335x1

Work 375x4 I rested 3 seconds and tried to pull the 5th but was out of gas. I'll likely still add 5lbs next week and see what happens - with rest should be fine.

That was it. I got everything I wanted but the last DL rep. This workout is a good reminder about getting enough sleep, but you gotta live too!