Pure strength: Strongman edition

[Unnamed]

06.11.

5:30 AM training

- plank:
60 s

- banded squat:
8 x 20 kg
4 x 60 kg
10 x 2 x 82.5 kg

10 min EMOM. Purple bands.

- banded deadlift:
4 x 70 kg
10 x 1 x 92.5 kg

30 s rest. Purple band.

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

10 min EMOM. Red bands.

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

GS 1.

- lateral raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg

GS 1.

- rear delt fly:
10 x 5 kg
10 x 5 kg
8 x 5 kg

GS 1.

[Unnamed]

- one-arm plank:
2 x 30 s

- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
1 x 150 kg
1 x 160 kg
1 x 170 kg
1 x 180 kg

90% of my best.

- goodmorning:
3 x 6 x 60 kg

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

GS 1.

- seated banded single leg curl:
3 x 20

GS 1. Red band.

[Unnamed]

- one-arm plank:
2 x 30 s

- pull-aparts:
12 x 15

GS 1. Red band

- log press:
2 x 3 x 45 kg
2 x 50 kg
1 x 55 kg
1 x 60 kg
1 x 62.5 kg
6 x 1 x 65 kg

GS 1. Need mid-back strength to keep the log close to my body and to stabilize it at the top.

- paloff press:
3 x 10

Red badn. Didn't like it.

- side hold:
3 x 15 s x 50 kg

Heavy...

- Swiss bar press:
5 x 6 x 42.5 kg

- push-down:
50
30
25

Green bands.

[Unnamed]

14.11.

- one-arm plank:
2 x 30 s

- banded squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
8 x 2 x 92.5 kg

8 min EMOM. Purple bands. Hese are tough on the shoulders.

- deadlift:
6 x 70 kg
8 x 1 x 102.5 kg

8 min EMOM. Purple bands.

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

GS 1.

- seated single-leg curl:
3 x 20

GS 1. Green band.

[Unnamed]

- banded Swiss bar press:
8 x 22.5 kg
8 x 3 x 35 kg

8 min EMOM.

- Swiss bar press:
5 x 6 x 42.5 kg

GS 1.

- barbell row:
6 x 60 kg
2 x 6 x 65 kg
2 x 8 x 65 kg

GS 1.

- front raise:
16 x 5 kg
10 x 5 kg
8 x 5 kg

GS 2.

- lateral raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg

GS 2.

- reverse fly:
10 x 5 kg
10 x 5 kg
8 x 5 kg

GS 2.

- tabata db row:
17.5 kg

[Unnamed]

- axle block pull:
6 x 70 kg
4 x 100 kg
3 x 120 kg
3 x 140 kg
3 x 3 x 150 kg

13". Tough on the lower back.

- chair deadlift:
5 x 60 kg
3 x 5 x 70 kg
5 x 80 kg

GS 1. Need to improve my technique slightly and add weight.

- straight-arm pushdown
5 x 15

GS 1. Black band. Almost better as an ab exercise than a back exercise.

- side hold:
5 x 15 s x 40 kg

GS 1.

- seated sandbag load:
5 x 50 kg
2 x 8 x 50 kg

Picked this up from Clint Darden.

[Unnamed]

- axle press:
8 x 30 kg
4 x 40 kg
3 x 50 kg
3 x 55 kg
4 x 3 x 57.5 kg

GS 1. It was supposed to be 60 but misloaded one side.

- ab pull-down:
8 x 10

GS 1. Purple band.

- T-bar row:
8 x 40 kg
6 x 8 x 50 kg

GS 2.

- Swiss bar press:
6 x 22.5 kg
3 x 32.5 kg
5 x 5 x 45 kg

GS 2.

- front raise:
16 x 5 kg
10 x 5 kg
6 x 5 kg

GS 3.

- lateral raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg

GS 3.

- reverse fly:
10 x 5 kg
10 x 5 kg
8 x 5 kg

GS 3.

-Tabata db row:
17.5 kg

[Unnamed]

- plank:
60 s

axle press:
10 x 3 x 35 kg

Need more weight.

- T-bar row:
10 x 50 kg
6 x 10 x 60 kg

GS 1.

Swiss bar press:
8 x 22.5 kg
3 x 32.5 kg
5 x 5 x 45 kg

GS 1.

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

GS 2.

- lateral raise:
3 x 10 x 5 kg

GS 2.

- reverse fly:
3 x 10 x 5 kg

GS 2.

- incline bench db row:
Tabata 15 kg

[Unnamed]

- one arm plank:
2 x 30 s

- axle block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
2 x 140 kg
2 x 150 kg
3 x 2 x 160 kg

13" pull. Puts strain on the lower back.

- SLDL:
3 x 5 x 120 kg
5 x 125 kg

Puts even more strain on the lower back. Not a good combination.

- pull-through;
15
15
20

Two purple bands.

[Unnamed]

- hanging knee raise:
10

- Swiss bar row:
2 x 15 x 50 kg
2 x 15 x 60 kg
5 x 10 x 70 kg

GS 1. Narrow grip.

- axle press:
8 x 30 kg
4 x 40 kg
2 x 50 kg
2 x 60 kg
5 x 2 x 65 kg

GS 1. Transition from hip level to shoulders wasn't good.

- T- bar row:
10 x 50 kg
6 x 10 x 60 kg

GS 2.

- Swiss bar press:
6 x 22.5 kg
3 x 32.5 kg
5 x 6 x 45 kg

GS 2.

- front raise:
12 x 5 kg
10 x 5 kg
8 x 5 kg

GS 3.

- lateral raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg

GS 3.

- reverse fly:
2 x 10 x 5 kg
8 x 5 kg

GS 3.

- dumbbell seal row:
Tabata 15 kg