Pure strength: Strongman edition

[Unnamed]

BBBB W3D1

- plank:
60 s

- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
5 x 100 kg
3 x 110 kg
10 x 125 kg

- deadlift:
5 x 10 x 70 kg

- dips:
5 x 10

I will not finish this program beyond this week.

[Unnamed]

BBBB W3D2

- plank:
60 s

- Swiss bar press:
8 x 22.5 kg
5 x 37.5 kg
3 x 42.5 kg
10 x 47.5 kg

- Swiss bar bench:
8 x 22.5 kg
3 x 42.5 kg
5 x 10 x 47.5 kg

GS 1. Generally, it seems 60% of my current 1 RM is a good weight for five sets of ten.

- row:
5 x 10 x 60 kg

GS 1.

- BSS:
2 x 10 x 25 kg
5 x 25 kg

GS 2.

- pull-down:
2 x 20
10

GS 2. Purple band.

[Unnamed]

BBBB W3D3

- one-arm plank:
2 x 30 s

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

- squat:
8 x 20 kg
4 x 60 kg
5 x 10 x 80 kg

GS 1. Still easy. Legs are well conditioned.

- face-pulls:
5 x 20

GS 1. Red band.

- push-ups:
5 x 10

GS 1.

- lying single leg curls:
25

Red band

[Unnamed]

BBBB W3D4

- plank:
60 s

- Swiss bar bench:
8 x 22.5 kg
4 x 42.5 kg
5 x 52.5 kg
3 x 62.5 kg
5 x 70 kg

- Swiss bar press:
6 x 22.5 kg
5 x 10 x 37.5 kg

[Unnamed]

I will be doing conjugate training for the first time. I wonder how it will go. I will do three week waves.

- one-arm plank:
2 x 30 s

- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
3 x 140 kg
3 x 150 kg
3 x 155 kg
3 x 165 kg

Could have done 165 kg.

- goodmorning:
3 x 6 x 60 kg

More sets next time.

- BSS:
3 x 10 x 20 kg

GS 1. More weight.

- lying single-leg hamstring curl:
3 x 20

GS 1. Red band.

[Unnamed]

Tuesday 3:30 AM training.

- log press:
3 x 3 x 45 kg
3 x 50 kg
3 x 55 kg
3 x 57.5 kg
3 x 3 x 60 kg

Felt heavy and awkward.

- Swiss bar press:
8 x 22.5 kg

5 x 6 x 42.5 kg

Tough.

- banded push down:
60
40
40

Red band. Terry Rady style: one band in each hand, palms facing up.

[Unnamed]

- one-arm plank:
2 x 30 s

- banded squat:
8 x 20 kg
4 x 60 kg
10 x 2 x 77.5 kg

Plus purple bands. 10 min EMOM.

- banded deadlift:
8 x 70 kg
10 x 1 x 85 kg

Plus purple bands. It took me some time to decide which bands to use. I'll shorten the rest periods.

- goodmorning:
3 x 6 x 60 kg

- BSS:
20 x 25 kg
15 x 25 kg
10 x 25 kg

GS 1. Legs were pumped.

- single leg seated leg curl:
3 x 20

GS 1. Red band.

[Unnamed]

- banded Swiss bar press:
8 x 22.5 kg
10 x 3 x 32.5 kg

Red band.

- barbell row:
6 x 60 kg
2 x 6 x 70 kg
2 x 6 x 75 kg

GS 1.

- Swiss bar press:
5 x 6 x 42.5 kg

GS 1.

- dumbbell front raise:
15 x 5 kg
10 x 5 kg
10 x 5 kg

GS 2.

- lateral raise:
3 x 10 x 5 kg

GS 2. I could barely get them half-way up.

- reverse fly:
3 x 10 x 5 kg

GS 2. Good shoulder pump.

- db row:
20 x 15 kg
18 x 15 kg
16 x 15 kg
4 x 15 x 15 kg
16 x 15 kg

Tabata style. 8 rounds each side. Nice pump.

[Unnamed]

- one-arm plank:
2 x 30 s

- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
2 x 140 kg
2 x 150 kg
2 x 160 kg
2 x 170 kg

First two warm-up sets felt heavy, but the rest felt easy. I need to be mindful that I inhale deep when I'm bent over the bar.

- goodmorning:
3 x 6 x 60 kg

GS 1.

- plank:
3 x 30 s x 5 kg

GS 1.

- BSS:
15 x 30 kg
12 x 30 kg
10 x 30 kg

GS 2.

- seated single leg curl:
3 x 20

GS 2. Red band.

[Unnamed]

- one-arm plank:
2 x 30 s

- log press:
3 x 3 x 45 kg
2 x 47 kg
2 x 50 kg
2 x 55 kg
2 x 60 kg
3 x 2 x 62.5 kg

GS 1. Felt heavy.

- face-pulls:
7 x 15

GS 1. Red band.

- barbell row:
6 x 60 kg
4 x 6 x 70 kg

GS 2.

- Swiss bar press:
8 x 22.5 kg
5 x 6 x 42.5 kg

GS 2.

- hanging leg raise:
5 x 10

GS 2.

- underand band pushdown:
75
40
35

Red band.