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    Very strong! Welcome aboard. Rack Pulled...

    Very strong! Welcome aboard.

    Rack Pulled 360x3. Pins set below knees. Squatted 230 4x3 for speed afterwards. Fridays front squat session may turn out to be more than 205x5. I'm feeling confident....
  • Greyskull linear progression got me to a 300 lb...

    Greyskull linear progression got me to a 300 lb squat, 200 paused bench and 345x2 deadlift. It's a knock off of starting strength. Any starting strength like program will work.

    Oh I forgot. My...
  • Monday September 1, 2014 Limber 11 Rack...

    Monday September 1, 2014

    Limber 11

    Rack Lockouts
    135x5
    185x3
    225x1
    275x1
    315x1
  • Replies
    315
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    18,235

    Great job Northstrong!

    Great job Northstrong!
  • Replies
    315
    Views
    18,235

    Today started my next training cycle. November 1...

    Today started my next training cycle. November 1 is my next meet. Tomorrow is heavy deadlifts. I'll work up to 345x5 on rack pulls (will be first time doing these). Friday will be Max effort front...
  • Limber 11 6x100 meters All between 23-26...

    Limber 11

    6x100 meters

    All between 23-26 seconds at only 60% of my max speed. I easily could run one 100 meter sprint under 15 seconds. Squats and deadlifts have turned me into a fast twitch...
  • Sunday August 31, 2014 Warmup + Band work ...

    Sunday August 31, 2014

    Warmup + Band work

    Overhead Press
    45 2x5
    75x3
    95 3x8 (PR. Never did more than 1x8-12)

    Close Grip Bench
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    Starting Strength/something similar (GSLP) got me...

    Starting Strength/something similar (GSLP) got me up to a 300 squat. Now I do a weekly rotating 3-5 max set (front/pause/back squat) followed by front squats for 3x4-8. Days I deadlift heavy I follow...
  • Pause squats are extremely beneficial as an...

    Pause squats are extremely beneficial as an accessory and as a heavy rotation for raw lifters as raw lifters get stuck in or right out of the hole usually.
  • Thursday August 28, 2014 Jump Rope 5x30 ...

    Thursday August 28, 2014

    Jump Rope 5x30

    Superset
    Dead Hang Pullups 4x5
    Dips 4x5

    Superset
    Bodyweight Rows 2x10
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    25
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    877

    I was just doing TnG with some paused sets after...

    I was just doing TnG with some paused sets after max effort work. I need to pause most of my reps now though. My workout for bench is:

    Sunday
    Close Grip Bench 4x4-8
    Overhead Press 4x4-8...
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    877

    Agreed with this. Once I started pauses for reps...

    Agreed with this. Once I started pauses for reps and close grip my bench started going up. Oh also overhead press and lots of tricep work!
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    I must say THANK YOU! I will take this as some of...

    I must say THANK YOU! I will take this as some of the best advice. If u read all my post tho I do say Viada proves it wrong. If I want to powerlift, do strongman AND run how about this:

    Hit a...
  • Tuesday August 26, 2014 DELOAD WEEK Warmup ...

    Tuesday August 26, 2014 DELOAD WEEK

    Warmup

    Pause Bench
    45 2x10
    95x5
    115x3
    140x3 (65%)
  • Walk 20 minutes

    Walk 20 minutes
  • Replies
    22
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    1,134

    Thanks a lot guys. Really helps. Only problem for...

    Thanks a lot guys. Really helps. Only problem for me is I want to be a candidate to be on a swat team once I find a police department. With that involves a good deal of running and my aerobic base is...
  • Plan moving forward following Alex Viada'...

    Plan moving forward following Alex Viada' philosophy.

    Sunday - RE Bench
    Close Grip Bench 3x4-10
    Overhead Press 3x4-10
    Weighted Dips 3x8 + Pullups
    Face pulls 3x20
    Run Drills (100m tempos)
    ...
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    22
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    I want to get into strongman as well. I've been...

    I want to get into strongman as well. I've been told by some very strong people on here to start with a standard powerlifting/strength program. At first I did SS and a variant for almost a year...
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    My workout is so much more simple. Sunday...

    My workout is so much more simple.

    Sunday
    Close grip bench 4x4-8
    Overhead Press 4x4-8
    Weighted Dips 3x8
    Pullups 30 total
    Face pulls 3x20
    Curls 4x15
  • ICF 5x5 but take out squats the middle day so U...

    ICF 5x5 but take out squats the middle day so U squat 2x a week. That way u can still run. Eat tons of food. When I'm putting on weight I eat 5k cals. I got fat though lol. But u get the drift
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