Pure strength: Strongman edition

[Unnamed]

Boring but big beefcake

W1D1

morning

- double db clean and press:
30 x 16.5 kg

2:15 Easy

afternoon

- squat:
8 x 20 kg
4 x 60 kg
5 x 80 kg
5 x 90 kg
20 x 100 kg
2 x 10 x 75 kg
3 x 10 x 77.5 kg

75 kg was supposed to be 77.5 kg

- bench dips:
50 x 20 kg

Total

- pull-ups:
50 total

- swings:
135 x 32,5 kg

5 minues

[Unnamed]

W1D2

morning

- Tabata ABC:
9 rounds

noon

- Tabata double db swings:
16.5 kg

afternoon

- strict press:
6 x 20 kg
5 x 30 kg
5 x 35 kg
12 x 40 kg
5 x 10 x 30 kg

Back-off sets were done from rack, everything else from hang.

- db row:
5 x 10 x 25 kg

- ab wheel:
5 x 10

- walking lunges:
2 x 25 x 40 kg

25 per leg.

My legs felt done so I skipped conditioning

[Unnamed]

W1D3

morning

- Tabata ABC:
16 x 16.5 kg

noon

- devil press:
20 x 16.5 kg

- burpees:
10

later

- burpees:
20

afternoon

- deadlift:
6 x 70 kg
5 x 100 kg
5 x 115 kg
20 x 130 kg
5 x 10 x 100 kg

- bench dips:
5 x 10 x 20 kg

- face pulls:
5 x 20

- PBJ

I could do 3 reps of bear complex. I'm happy with 45 burpee pull-ups in 5 minutes.

[Unnamed]

W1D4

morning

- Tabata ABC:
5 x 16.5 kg per minute. 20 total

noon

- Tabata double db swings:
16.5 kg

afternoon

- bench press:
8 x 20 kg
4 x 35 kg
4 x 45 kg
5 x 52.5 kg
20 x 57.5 kg
5 x 10 x 45 kg

- db row:
5 x 10 x 30 kg

- ab wheel:
5 x 10

- walking lunges:
2 x 25 x 40 kg

Hard, but I like them.

- axle Grace:
30 x 50 kg

4:40

Slow but tough

[Unnamed]

Saturday morning

- Tabata ABC:
5 per minute

Sunday morning

- Tabata ABC:
5 per minute

W2D1

morning

- Tabata double db swings:
16.5 kg

afternoon

- squat:
8 x 20 kg
4 x 60 kg
3 x 82.5 kg
3 x 95 kg
21 x 107.5 kg
5 x 10 x 82.5 kg

Really pleased with the top set.

- bench dips:
5 x 10 x 20 kg

Easy

- barbell row:
5 x 10 x 60 kg

Need more weight

- swings:
150 x 32.5 kg

In 5 minutes. Maybe switch to harder conditioning

[Unnamed]

W2D2

morning

- Tabata ABC:
5 x 16.5 per minute

noon

- Tabata double db swings:
14 x 16.5 per round

later

- burpees:
20

afernoon

- overhead press:
6 x 20 kg
3 x 32.5 kg
3 x 37.5 kg
12 x 42.5 kg
5 x 10 x 32.5 kg

Done from hang

- pull-ups:
5 x 10

- side bends:
5 x 10 x 20 kg

- Curtis P:
50 x 32.5 kg

Because they contain lunges

[Unnamed]

Wednesday

morning

- double db swings:
10 x 10 x 16.5 kg

superset with

- burpees:
10 to 1

noon

- banded rows:
2 x 25

- push-ups:
2 x 25

- single-leg hip thrust:
2 x 15

- pull-aparts:
2 x 125

- plank:
2 x 30 s

- db RDL:
2 x 25 x 16.5 kg

- banded shrugs:
2 x 25

Maybe this becomes daily work

W2D3

morning

- Tabata ABC:
5 x 16.5 kg per minute

noon

- daily work

afternoon

- deadlift:
6 x 70 kg
4 x 100 kg
3 x 110 kg
3 x 122.5 kg
21 x 137.5 kg
5 x 10 x 107.5 kg

- bench dips:
5 x 10 x 25 kg

- face pulls:
5 x 20

- Legion of Doom:
Up to 12 rounds

[Unnamed]

W2D4

morning

- Tabata ABC:
5 x 16.5 kg per minute

noon

- daily work

afternoon

- bench press:
8 x 20 kg
4 x 40 kg
3 x 47.5 kg
3 x 55 kg
16 x 62.5 kg
5 x 10 x 47.5 kg

- db rows:
5 x 10 x 45 kg

Irritated my tailbone, so I decided to skip conditioning not to aggravate it more.

- ab wheel:
5 x 10

- lateral raises:
20 x 5 kg
12 x 20 kg
4 x 10 x 5 kg
18 x 2.5 kg

No conditioning so I did these

[Unnamed]

Sunday

morning

- Cooper:
21:32

The longest it took me

noon

- daily work

afternoon

- fast walk:
25 min

- Tabata ABC:
4 per minute

Sunday

morning

- Tabata double db swings:
14 x 16.5 kg per round

afternoon

- Tabata ABC:
5 per minute

- fast walk:
25 min

- Tabata ABC:
4 per minute

W3D1

morning

- Tabata double db cleans:
16.5 kg

Tough on the biceps

noon

- squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
5 x 90 kg
3 x 100 kg
15 x 112.5 kg
5 x 10 x 90 kg

- bench dips:
5 x 10 x 25 kg

- side bends:
5 x 10 x 20 kg

These were supposed to be rows, not abs.

- Camus:
9 runds

Wanted 10 but mesed up

[Unnamed]

W3D2

morning

- Tabata ABC:
5 per minute

noon

- overhead press:
6 x 20 kg
5 x 35 kg
3 x 40 kg
12 x 45 kg
5 x 10 x 35 kg

- pull-ups:
5 x 10

- barbell row:
5 x 10 x 65 kg

- Curtis P:
50 x 32 kg

In about 9 minutes

afternoon

- daily work