Pure strength: Strongman edition

[Unnamed]

Started Wolfman's strict press routine.

- overhead press:
2 x 8 x 20 kg
4 x 10 x 40 kg

GS 1.

- face pulls:
4 x 20

GS 1.

Red band.

- CGBP:
8 x 10 kg
4 x 10 x 47.5 kg

- L-raises:
4 x 20 x 5 kg

- sanbag run:
10 x 15 m x 50 kg

10 min EMOM. Forgot I decided not to do any strongman training the first week of new programs.

[Unnamed]

Coan-Phillipi deadlift routine. I want to get to 215 kg deadlift.

- plank:
60 s

- deadflit:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
1 x 150 kg
1 x 2 x 162.5 kg

Heavier than I thought it would be.

- deadlift:
8 x 3 x 130 kg

90 s rest. Easy.

- stiff-leg deadlift:
3 x 8 x 120 kg

90 s rest. Rough.

- Pendlay row:
8 x 80 kg
2 x 8 x 70 kg

90 s rest. Not sure what happened here. I tried rowing with 90 kg but just couldn't move past my knees. 80 kg was also ugly.

- dumbbell row:
3 x 8 x 25 kg

90 s rest. Easy. Need more weight. Original program has pull-downs but I don't have the machine.

- goodmorning:
8 x 70 kg
2 x 8 x 60 kg

90 s rest. I could barely bend over with 70 kg and 60 was also a struggle. Like I hadn't done any pulling in a month! These bother my shoulder.

[Unnamed]

- incline bench press:
2 x 8 x 20 kg
4 x 12 x 35 kg

Could have used a bit more weight.

- bench dips:
4 x 12

- seated dumbbell press:
4 x 15 x 10 kg

I wanted 15 kg but misloaded to 10.

[Unnamed]

- squat:
8 x 70 kg
4 x 100 kg
1 x 110 kg
1 x 120 kg
1 x 130 kg
5 x 140 kg
3 x 140 kg
15 x 100 kg
8 x 100 kg

Easy. Could have done 20 reps on the third set. I think I will bump the back-off weight to 110 kg.

[Unnamed]

- overhead press:
2 x 8 x 20 kg
4 x 10 x 42.5 kg

- CGBP:
8 x 02 kg
5 x 40 kg
3 x 10 x 55 kg

- L-raises:
4 x 20 x 5 kg

- face pulls:
4 x 20

Red band.

- log pickup:
2 x 3 x 45 kg
3 x 3 x 50 kg
3 x 3 x 55 kg

Need to stay more upright when I lap the log. I also need to drag it along my body and pull it in with the lats.

[Unnamed]

- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120kg
1 x 140 kg
1 x 160 kg
2 x 172 kg

Top set felt too heavy. I don't think I'll be able to finish the program. I guess I overestimated myself. I will have to change it somehow, just not sure how yet.

- deadlift:
8 x 3 x 140 kg

90 s rest.

- SLDL:
3 x 8 x 110 kg

90 s rest.

- row:
3 x 8 x 70 kg

90 s rest.

- db row:
3 x 8 x 30 kg

90 s rest.

- goodmorning:
3 x 8 x 60 kg

90 s rest.

[Unnamed]

- incline bench press:
8 x 20 kg
5 x 30 kg
3 x 12 x 40 kg
12 x 45 kg

I should have started woth 45 kg atleast. It was really easy.

- dips:
4 x 12

Easy.

- sear ted db press:
12 x 10 kg
12 x 12.5 kg
12 x 15 kg
15 x 15 kg
9 x 15 kg

These were supposed to be sets of 15, not 12 so I did an extra set for all the reps I missed. Easy. Need more weight overall.

[Unnamed]

- yoke:
2 x 15 m x 110 kg
2 x 15 m x 130 kg
6 x 15 m x 150 kg

Top set runs were don in 9-10 seconds, but I need to work on my stability.

- squat:
8 x 20 kg
4 x 70 kg
3 x 100 kg
1 x 120 kg
1 x 130 kg
8 x 140 kg
4 x 140 kg
12 x 110 kg
6 x 110 kg

Could have done 15 reps on the third set, but I cut it short. I'm still pleased because it was more overall weight and reps than last week and this was done after yoke.

[Unnamed]

- overhead press:
20 x 20 kg
8 x 20 kg
6 x 30 kg
3 x 40 kg
4 x 8 x 45 kg

- CGBP:
8 x 20 kg
6 x 40 kg
2 x 8 x 60 kg
8 x 62.5 kg

Need to touch higher on my chest. My left shoulder still does not like benching.

- face-pulls:
4 x 15

Green band.

- L raises:
4 x 15 x 5 kg

- plank:
2 x 60 s

My abs are weak again.

[Unnamed]

- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
2 x 155 kg

Restarted the program.

-speed deadlift:
8 x 3 x 125 kg

- SLDL:
3 x 8 x 120 kg

- row:
8 x 70 kg
2 x 8 x 75 kg

After deadlifting, these are limited by the pump in my lower back, not the strength of my lats.

- db row:
3 x 8 x 40 kg

- goodmorning:
3 x 8 x 60 kg

I think my hamstrings are weak again.