Pure strength: Strongman edition

[Unnamed]

- stiff leg deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
3 x 150 kg
3 x 160 kg

GS 1.

- plank:
6 x 60 s

GS 1.

- broad jump:
6 x 4

GS 1.

- stiff leg deadlift:
12 x 127 kg
8 x 127 kg
8 x 127 kg

GS 2.

- plank:
3 x 60 s

GS 2.

- broad jump:
3 x 4

GS 2.

- banded squat:
10 x 2 x 92 kg

10 min EMOM. Purple bands.

- yoke:
2 x 15m x 60 kg
8 x 15m x 110 kg

Gets stuck in the grass. Maybe I should mowe my lawn.

[Unnamed]

- row:
5 x 60 kg
3 x 80 kg
3 x 90 kg
3 x 95 kg
3 x 100 kg

GS 1.

- incline bench press:
8 x 20 kg
4 x 40 kg
1 x 60 kg
1 x 65 kg
1 x 70 kg

GS 1. Disappointed. I was expecting more weight. But my press is like that, 5 x 65 kg translates into a single of 70 kg

- band twists:
5 x 5

GS 1. Red band.

- mountain climbers:
5 x 10

GS 1.

- row:
3 x 3 x 100 kg

GS 2.

- incline bench press:
12 x 55 kg
2 x 5 x 55 kg

GS 2.

- band twists:
3 x 5

GS 2.

- mountain climbers:
3 x 10

GS 2.

- banded OHP:
10 x 3 x 32 kg

Red bands. Maybe green ones next cycle.

- sandbag run:
105 m x 50 kg
2 x 15 m x 70 kg
30 m x 70 kg
15 m x 50 kg

70 kg sandbag feels so heavy it's not funny. Need to train it more often.

[Unnamed]

- front squat:
8 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 70 kg
5 x 80 kg
5 x 90 kg
5 x 95 kg

GS 1. As expected.

- ab pull-down:
7 x 8

GS 1. Black band.

- jumping jacks:
7 x 10

GS 1.

- front squat:
12 x 75 kg
10 x 75 kg
10 x 75 kg

GS 2.

- ab pull-down:
3 x 8

GS 2.

- jumping jacks:
3 x 10

GS 2.

- banded deadlift:
10 x 1 x 110 kg

10 min EMOM speed work with a red band.

- yoke walkt:
2 x 15 m x 60 kg
2 x 15 m x 110 kg
6 x 10 m x 130 kg

My yard is still uneven. I will have to lower the crossbar even if it means having to half-squat the yoke.

[Unnamed]

- T-bar row:
5 x 25 kg
5 x 50 kg
5 x 60 kg
3 x 5 x 70 kg

GS 1.

- axle press:
8 x 20 kg
4 x 40 kg
3 x 50 kg
1 x 60 kg
1 x 65 kg
1 x 70 kg
1 x 75 kg

GS 1. PR! Twice I got so close to locking out 77 kg, but it ended out in front of me.

- burpee:
6 x 5

GS 1.

- T-bar row:
3 x 5 x 70 kg

GS 2.

- axle press:
8 x 60 kg
2 x 5 x 60 kg

GS 2. I had one or two reps more in me on the first set.

- burpee:
3 x 5

GS 2.

- banded bench:
10 x 3 x 60 kg

Red bands. I still don't like how these feel on my shoulders. But maybe it's just my poor bench.

No strongmman conditioning today. The training was running late and it was getting dark in the garage.

[Unnamed]

- stiff leg deadlift:
6 x 70 kg
3 x 120 kg
5 x 140 kg
5 x 150 kg
5 x 155 kg

GS 1.

- plank:
5 x 60 s

GS 1.

- jumps:
5 x 4

GS 1.

- stiff leg deadlift:
12 x 125 kg
10 x 125 kg
10 x 125 kg

GS 2. These were awful. The bar was 5-10 cm in front of my shins due to my build and this puts a lot of stress on my lats.

- plank:
2 x 60 s

GS 2. Ran out of time for the third set.

- jumps:
2 x 4

GS 2. Ran out of time for the third set.

- banded squat:
10 x 2 x 100 kg

Purple band. Maybe a bit less band tension. These were tough.


No strongman training due to rain.

[Unnamed]

- row:
5 x 70 kg
5 x 80 kg
5 x 90 kg
3 x 5 x 95 kg

GS 1.

- incline bench press:
8 x 20 kg
3 x 40 kg
3 x 50 kg
2 x 55 kg
3 x 60 kg
3 x 65 kg

GS 1.

- mountain climbers:
6 x 10

GS 1.

- row:
3 x 5 x 100 kg

GS 2.

- incline bench press:
13 x 52 kg
8 x 52 kg
7 x 52 kg

GS 2. My pec minors are so weak.One moment they are fine and the next they are gone. I think I shouldn't push them to failure.

- mountain climbers:
3 x 10

GS 2.

- banded press:
2 x 3 x 35 kg
3 x 3 x 30 kg
2 x 30 kg
2 x 30 kg
3 x 30 kg
2 x 30 kg
2 x 30 kg

With red bands. 10 min EMOM. My firs serious failure on this program. 35 kg with bands felt really heavy after inclines.

- sandbag run:
10 x 30 m x 50 kg

10 min EMOM. Got to play with my new dual-ply Strengthshop sandbag. It's better than a wheat bag. These carries put a lot of strain on my biceps. I need to improve my carry position.

[Unnamed]

- front squat:
8 x 20 kg
4 x 40 kg
3 x 60 kg
1 x 80 kg
1 x 90 kg
1 x 100 kg
1 x 105 kg
1 x 110 kg
1 x 112 kg

GS 1. I was hoping for 115 kg, but this is still a 10 kg pb.

- ab pull-down:
9 x 8

GS 1. Black band.

- jumping jacks:
9 x 10

GS 1.

- front squat:
6 x 90 kg
5 x 90 kg
5 x 90 kg

GS 2.

- ab pull-down:
3 x 8

GS 2.

- jumping jacks:
3 x 10

GS 2.

- banded dadlift:
10 x 1 x 120 kg

Red band.

- dedlift hold:
13 s x 120 kg

I will ned to improve this.

[Unnamed]

- lever row:
5 x 20 kg
5 x 30 kg
5 x 35 kg
5 x 30 kg
5 x 35 kg

GS 1.

- log press:
2 x 3 x 45 kg
3 x 50 kg
3 x 55 kg
3 x 60 kg
3 x 65 kg

GS 1. Very good. No dizziness.

- overhead situp:
5 x 10 kg

I am too weak for these.

- jumping jacks:
5 x 10

GS 1.

- lever row:
3 x 5 x 35 kg

GS 2.

- log press:
9 x 52.5 kg
4+4 x 52.5 kg
4+3+1 x 52.5 kg

GS 2. These were tough. Felt them in my rear delts again. Is it because they are weak, front delts are weak, I'm inflexible...?

- jumping jacks:
3 x 10

GS 2.

- banded bench:
10 x 3 x 50 kg

Red bands. 10 min EMOM. Good on my left shoulder.

- axle continental:
10 x 3 x 50 kg

10 min EMOM.

- axle hold:
45 s x 70 kg

[Unnamed]

- snatch grip deadlift:
6 x 70k g
4 x 100 kg
3 x 120 kg
1 x 140 kg
1 x 150 kg
1 x 160 kg
1 x 170 kg

GS 1. Pleased with this. I was expecting 160 kg at most. Tightness off the floor is the key. I could have pulled 175 had I had time. Felt them in my hamstrings and not in my upper back as expected.

- Zercher hold:
10s x 50 kg
6 x 10s x 60 kg

GS 1.

- broad jump:
7 x 4

GS 1.

- snatch grip deadlift:
10 x 135 kg
5 x 135 kg
5 x 135 kg

GS 2. Pleased with the AMRAP set.

- Zercher hold:
3 x 10s x 60 kg

GS 2. Not the best idea to hold your breath after a tough volume set.

- broad jump:
3 x 4

GS 3.

- banded squat:
10 x 2 x 85 kg

Purple bands.

- yoke:
2 x 15m x 60 kg
2 x 15m x 110 kg
8 x 15m x 130 kg

Good speed. I need to squeeze my glutes and I think I need to work on my single leg stability.

[Unnamed]

- banded row:
7 x 10

GS 1. Dark green band.

- floor press:
8 x 02 kg
5 x 40 kg
5 x 60 kg
5 x 70 kg
5 x 75 kg
5 x 77 kg
5 x 80 kg

GS 1. Uncomfortable at first, but got easier by the end. I think I could have done 82.5 kg had I had time.

- waiter's walk:
5 x 20 m x 50 kg

GS 1. With an axle.

- banded row:
3 x 10

GS 2.

- floor press:
11 x 65 kg
9 x 65 kg
8 x 65 kg

GS 2. Bench grip. I seem to fail my 10 rep sets on the press consistently.

- waiter's walk:
3 x 20 m x 40 kg

GS 2.

- banded OHP:
10 x 3 x 30 kg

10 min EMOM. Red bands.

- sandbag to shoulder:
10 x 50 kg

5 to each shoulder. Rough at first but eventually I got the hang of it. It was even fun.