Pure strength: Strongman edition

[Unnamed]

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.

[Unnamed]

- 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.

[Unnamed]

- 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

[Unnamed]

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

[Unnamed]

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.

[Unnamed]

- 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

[Unnamed]

- 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.

[Unnamed]

- 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

[Unnamed]

- 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.

[Unnamed]

- 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