RTS log.

[nkelman]

Strongman training

Log clean and press ( 4 x 2 )

90KG


Farmers walks ( 6 x 25m, short rest )

70KG each


Stone to chest height ( 20 singles for technique )

80KG stone


Good day. My stone technique sucks, a lot.

[nkelman]

Squat ( x5, @8-9, 5% )

147.5 @9
140 @8.5
140 @9


Push press ( x3, @8-9, 5% )

101 @9
95 @8.5
95 @9


3ct pause sumo deadlift ( x4, @8-9, 5% )

155 @9 - hook
147.5 @8.5 - hook
147.5 @9 - hook


Parallel grip pullups ( x7, @8-9, -5KG )

+5KG @9
BW @8.5
BW @9



Good day. Fixed my grip yet again to close grip, bent wrists. It just works for me. Absolutely no elbow pain. I will continue with this, and am excited to make progress again.

No idea what happened on the push press, but it was easy. Maybe it's just the fact of not have sore elbows. That was a 1 rep, and 1KG PR. The day after strongman training to boot.

[gleke]

Some nice lifts!

Do you have metric 0,5kg plates?

[nkelman]

I do. They are standard size, so I have tied string to them, and drape them over my olympic sized diameter bar.

[nkelman]

Bench ( x3, @8-9, 5% )

137.5 @8.5+
130 @8.5
130 @8.5
130 @9


Front squats ( x4, @8-9, 5% )

102.5 @9
95 @8.5
95 @9


Dips ( x6, @8-9, -5KG )

+35 @9
+30 @8.5
+30 @9


Hammer curls ( 3x17 )

16.25KG DB




Pretty good day. Bench is still a little weaker than it has been. It feels great not to have sore elbows from squatting.

[nkelman]

Sumo ( x3, @8-9, 5% )

187.5 @9
177.5 @8.5
177.5 @9


One arm DB bench ( x5, @8-9, 5% )

45KG @9
41 @8.5
41 @8.5
41 @9


3ct pause squats ( x2, @8-9, 5% )

120 @9
115 @8.5
115 @9


Chest supported DB rows ( 3 x 14 )

26.25KG DB each hand




Didn't sleep a single minute last night. Deadlift felt like it was stapled to the floor.

[nkelman]

Strongman with Al.

Yoke walks (25 meters)

235kg x 2 (5mins rest)


Farmers walk (25 meters)

220kg x 2 (5mins rest)


Stones (80kg stone )

7 reps in 75seconds
8 reps in 75seconds


Good workout. Nearly got the farmers the whole way without dropping them. Next time!

[nkelman]

Yesterdays Strongman stuff.

[nkelman]

Squat ( x5, @8-9, 9% )

150 @9
136 @8
136 @8.5
136 @8.5
136 @9


Push press ( x2, @8-9, 9% )

105 @9 - fuck yeah
95 @8
95 @8
95 @8.5
95 @9


3ct pause sumo ( x2, @8-9, 9% )

165 @9
147.5 @8
147.5 @8
147.5 @9


Parallel grip pullups ( x5, @8-9, -10KG )

+10KG @9
BW @8.5
BW @9



Dat volume. 110KG push press will fall soon.

[nkelman]

Bench ( x2, @8-9, 9% )

140 @8.5+
127 @8
127 @8.5
127 @9


Front squats ( x5, @8-9, 9% )

97.5 @9
87.5 @8
87.5 @8.5
87.5 @9


Dips ( x4, @8-9, -10KG )

+40KG @9
+30KG @8.5
+30KG @9


Hammer curls ( 3 x18 )

16.25KG DB


Curls ( 3 x12 )

32.5KG




Pulled a muscle or something in my right tricep, so didn't push too hard today.

Was feeling extremely beat up today, so not as much volume as I was hoping for a 9% week.