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Thread: Pure strength: Strongman edition

  1. #21
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    • phoenix arizona seminar date
    • texas seminar date
    BW ~73 kg

    - deadlift:
    8 x 60 kg
    4 x 80 kg
    3 x 100 kg
    2 x 115 kg
    8 x 125 kg
    8 x 127 kg
    8 x 130 kg
    8 x 132 kg

    Giant set 1. Done with straps. Weak points in order of appearance: hamstrings, abs, upper back.

    - hanging knee raises:
    3 x 8 x 15 kg

    Giant set 1. Had to cut these one set short.

    - front squat:
    6 x 20 kg
    4 x 40 kg
    4 x 8 x 65 kg

    Giant set 2.

    - planks:
    3 x 20 kg x 30 s
    20 kg x 35 s

    Giant set 2.

    - hyperextensions:
    15 x 10 kg
    12 x 10 kg
    20 x 10 kg

    Giant set 3.

    - db rows:
    20 x 30 kg
    15 x 30 kg
    12 x 30 kg

    Giant set 3. Took longer than usual since I was spotting a friend who was squatting.

    - kettlebell swings:
    5 x 30 x 20 kg

    Conditioning. One minute to do 30 reps, then one minute rest. 10 burpees for every failed set.

  2. #22
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    - pull-ups:
    4 x 8

    Giant set 1.

    - overhead press:
    8 x 20 kg
    5 x 30 kg
    8 x 40 kg
    8 x 42 kg
    8 x 42 kg
    8 x 40 kg

    Giant set 1.

    - Pendlay row:
    8 x 60 kg
    8 x 60 kg
    8 x 65 kg
    12 x 65 kg

    Giant set 2.

    - CGBP:
    6 x 20 kg
    4 x 40 kg
    3 x 8 x 60 kg
    12 x 60 kg

    Giant set 2.

    - side bends:
    4 x 8 x 25 kg

    - db ohp:
    12 x 15 kg
    10 x 15 kg
    8 x 15 kg

    Giant set 3.

    - face pulls:
    2 x 15 x 15 kg
    20 x 15 kg

    - LTE:
    3 x 8 x 30 kg

    - tire flips:
    100 kg x 5-10 min

    I would do one flip and then a friend would flip it back.

  3. #23
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    - squat:
    2 x 8 x 20 kg
    6 x 60 kg
    4 x 80 kg
    2 x 100 kg
    1 x 110 kg
    4 x 8 x 120 kg

    Giant set 1.

    - ab pulldowns:
    8 x 25 kg
    8 x 30 kg
    8 x 35 kg
    8 x 35 kg

    Giant set 1. Not feeling them. Breaks got longer after this because I was helping friends train.

    - deficit deadlift:
    5 x 60 kg
    3 x 80 kg
    2 x 100 kg
    4 x 8 x 112 kg

    1" deficit.

    - lunges:
    3 x 8 x 50 kg

    - goodmorning:
    2 x 10 x 60 kg
    12 x 60 kg

    - T-bar row:
    2 x 20 x 30 kg

    - incline situp:
    3 x 10

  4. #24
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    lever row:
    4 x 8 x 30 kg

    Giant set 1. Heavy.

    - incline bench press:
    8 x 20 kg
    5 x 30 kg
    5 x 40 kg
    8 x 45 kg
    8 x 47 kg
    2 x 8 x 50 kg

    Giant set 1. Still hurts my shoulder blades.

    - side bends:
    3 x 8 x 27.5 kg

    Giant set 1.

    - Meadows row:
    3 x 8 x 30 kg
    15 x 30 kg

    Giant set 2. Light.

    - seated press:
    5 x 20 kg
    4 x 30 kg
    3 x 40 kg
    4 x 8 x 45 kg

    Giant set 2.

    - barbell curl:
    12 x 20 kg
    10 x 20 kg
    8 x 20 kg

    15 sec rest. My biceps are weak.

    - reverse flys:
    3 x 10 x 5 kg

    - dips:
    3 x 8

  5. #25
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    BW ~72 kg

    - deadlift:
    8 x 60 kg
    5 x 80 kg
    3 x 100 kg
    2 x 120 kg
    8 x 127 kg
    8 x 130 kg
    8 x 132 kg
    8 x 135 kg

    Giant set 1. Belt and straps.

    - hanging knee raises:
    4 x 8 x 15 kg

    Giant set 1.

    - front squat:
    5 x 20 kg
    3 x 40 kg
    2 x 60 kg
    4 x 8 x 67 kg

    - hyperextensions:
    2 x 15 x 20 kg

    - db rows:
    2 x 15 x 30 kg

    - conditioning:
    kettlebell swing: 32 kg x 30 s
    plank: 30 s

    5 minutes.

  6. #26
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    - wide-grip pull-ups:
    3 x 8
    9

    Giant set 1.

    - overhead press:
    8 x 20 kg
    5 x 30 kg
    4 x 40 kg
    8 x 45 kg
    8 x 42 kg
    8 x 40 kg
    9 x 40 kg

    Giant set 1.

    - side bends:
    5 x 45 kg
    5 x 42 kg
    2 x 5 x 40 kg

    Giant set 1. Bar on my back. No more side bends for me. Stained my left medius.

    - Pendlay rows:
    3 x 8 x 65 kg
    10 x 65 kg

    Giant set 2. With straps.

    - CGBP:
    6 x 20 kg
    4 x 40 kg
    3 x 60 kg
    4 x 8 x 65 kg

    Giant set 2.

    - Russian twists:
    8 x 20 kg
    3 x 8 x 25 kg

    Giant set 2.

    - db press:
    10 x 15 kg
    2 x 8 x 15 kg

    - face pulls:
    2 x 15 x 15 kg
    15 x 20 kg

    - LTE:
    2 x 8 x 30 kg
    10 x 30 kg

  7. #27
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    - squat:
    8 x 20 kg
    5 x 70 kg
    3 x 85 kg
    2 x 100 kg
    1 x 115 kg
    4 x 8 x 122 kg

    Strongman depth on squats this whole cycle.

    - deficit deadlift:
    5 x 70 kg
    3 x 90 kg
    2 x 105 kg
    4 x 8 x 115 kg

    Belt and straps.

    - lunges:
    8 x 50 kg
    8 x 55 kg

    - goodmorning:
    8 x 65 kg
    8 x 70 kg

    - T-bar row:
    2 x 15 x 40 kg

    - continental:
    10 x 3 x 40 kg

    10 min EMOM. Conditioning. Increase the weight next time.

  8. #28
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    - sanbag carry:
    2 x 15 m x 50 kg
    30 m x 50 kg
    2 x 15 m x 60 kg
    6 x 15 m x 50 kg & 60 kg

  9. #29
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    Location
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    - deadlift:
    8 x 20 kg
    5 x 80 kg
    3 x 100 kg
    1 x 120 kg
    5 x 135 kg
    5 x 137 kg
    5 x 140 kg
    5 x 142 kg
    5 x 145 kg

    Giant set 1.

    - hanging knee raises:
    4 x 6 x 20 kg

    Giant set 1.

    - front squat:
    5 x 20 kg
    4 x 50 kg
    2 x 5 x 70 kg
    3 x 5 x 72 kg

    Giant set 2.

    - plank:
    30 s x 20 kg

    Giant set 2.

    - db row:
    2 x 10 x 35 kg

    - hyperextensions:
    2 x 12 x 30 kg

    - conditioning:
    kb swing: 10 x 30 s x 32 kg
    plank: 10 x 30 s

    10 min.

  10. #30
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    - wide-grip pull-up:
    4 x 5 x 5 kg
    6 x 5 kg

    Giant set 1.

    - overhead press:
    8 x 20 kg
    6 x 30 kg
    4 x 40 kg
    2 x 45 kg
    5 x 50 kg
    5 x 47 kg
    3 x 5 x 45 kg

    Giant set 1.

    - situp:
    8 x 5 kg
    4 x 5 x 10 kg

    Giant set 1. Done on hyperextension. Wanted to do halos, but wasn't able.

    - Pendlay row:
    5 x 5 x 70 kg

    Giant set 2. With straps.

    - CGBP:
    5 x 20 kg
    5 x 40 kg
    3 x 60 kg
    5 x 5 x 70 kg

    Giant set 2.

    - russian twist:
    5 x 5 x 25 kg

    Giant set 2. Tough when you do them properly.

    - front plate raise:
    8 x 10 kg
    4 x 5 x 15 kg

    Giant set 3. Not sure how I like these.

    - behind the neck press:
    8 x 20 kg
    4 x 5 x 30 kg

    Giant set 3. Not lowering the bar all the way. These could be good for shoulders.

    - LTE:
    2 x 5 x 35 kg
    6 x 35 kg

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