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  1. #1
    Registered User MFarrar74's Avatar
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    Matts strength and strongman log

    I want to keep a log to track my progress as I attempt to develop some strength and eventually compete in a strongman event or two.
    Background:
    I have been an avid lifter since 2006 and was very dedicated until late 2009 when I broke my arm, arm wrestling. It was a catastrophic break that cost me a full year of training and has really hindered my development and motivation ever since. At the time of the break my big 3 were around 450 bench, 650 dead and 550 squat. I always trained for mass and size and did tons of cardio. I guess you could call it a bodybuilding routine. For the last year ive been back to training pretty steady and I am finally starting to see some real upper body gains, although I still get a ton of pain in my left arm/elbow when I go heavy.
    Current:
    Ive decided to start training for strongman and power and would like to pursue competing in the future. My current base lifts are as follows
    Bench 345
    Squat 450ish (need to get deeper)
    Deadlift 545 probably can hit 600.
    Clean and press 245 (did this for the first time in 10 years last week)

    Ill be following a hybrid routine, basically 5x5 for a week 3x3 for a week 5-4-3-1 for a week then an 8-10 rep week.
    Mondays
    Clean and press
    Bench or incline
    Squat
    Tri push downs

    Tuesday
    Deadlifts
    Front squat
    Accessory

    Wednesday
    Off/sled pulls

    Thursday
    Squat
    Rack pulls
    Hang cleans or power cleans
    Accessory

    Friday
    Off/stairs

    Saturday
    Events day
    Don’t have a lot of yet. Truck pulls, shouldering natural stones and railroad ties. Im working on getting a big tire and building a yoke/ farmers walk.

    Ill try to update after each workout so I can track my growth. Wish me luck getting back to strong and taking it even further.

    Matt
    Last edited by MFarrar74; 03-26-2012 at 09:12 PM.
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  2. #2
    Registered User MFarrar74's Avatar
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    Monday 3/26 3x3
    Felt very weak today. I had to workout in the morning due to work. Just didn't feel it.
    Bench working sets
    275x3
    315x3
    315x2
    315x1
    Never had the juice to step up.

    Clean and press
    135x10
    185x 5
    205x3
    225 missed.
    135x10

    Tri press down 3x8 300 lbs

    Lateral raises 40s 3x10

    Didn't even attempt to squat. I'll make sure I get enough food in my system before I go today.
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  3. #3
    Registered User MFarrar74's Avatar
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    Deadlifts day
    5min warm up on tread
    Hang cleans
    2x10 135
    2x3 185
    2x3 205

    Deads
    Speed sets
    10x2 reps 225 with 20 seconds rest between sets
    315 x3
    405 5 x 1 1min rest between sets
    455 1x1
    405x3

    Front squats deeeeep
    1x8 135
    2x5 185
    1x5 205
    3x3 225

    Cardio mowed my grass up and down as fast as I could. My yard is on a 30 degree angle and around half acre of grass.
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  4. #4
    Registered User MFarrar74's Avatar
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    off day and i need it. last two days ive felt a bit weak at high weight stuff. coming back tomorrow with the thunder.
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  5. #5
    Registered User MFarrar74's Avatar
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    Snatch
    115x10
    135 5x5
    185x1

    Squat way deep
    135x10
    225 3x3
    275 2x3
    315 3x3

    The depth is killer if I go an inch higher I can push twice the weight. Really have to focus on explosive hit in the hole.

    3" below parallel box squat
    135 5x8

    Static weight hold 3 sets 30 seconds 130 lbs db in each hand.
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  6. #6
    FATHLETIC NC_Tarheel's Avatar
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    In on tall person log

    Subbed
    Team Ogre

    **My training log**
    http://forum.bodybuilding.com/showthread.php?t=137142893&page=10
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  7. #7
    Registered User MFarrar74's Avatar
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    saturday event training.
    odd object carry
    300lbs rail road tie carrys
    5 ties carried 100ft up hill

    10 40 yard sprints
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  8. #8
    Registered User MFarrar74's Avatar
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    Press focus days
    Straight leg dead lift
    4x10 135
    Power snatch 5x3 135 super set with chest supported rows 80s each hand 5x8

    Speed sets 5x3 standing strict press. 135,135, 155,155,155. 20 seconds rest between sets.

    Superset front squat, bent over bar row, incline bench
    3x3 reps each
    Front squats 225 all 3 sets
    Row 270 all 3 sets
    Incline 225, 225, 255.

    2 extra sets of 255x5 after

    Tricep push down/dip 3x10 300 lbs

    Superset cable lat pulls underhand and cable tri pushdown max machine weight 3x8. I think 300lbs each.

    Great workout, very little rest between sets.
    Next week ill skip the supersets and cleans and focus on big weight.
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  9. #9
    FATHLETIC NC_Tarheel's Avatar
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    You got any specific contest in mind or are you just training to get stronger right now??
    Team Ogre

    **My training log**
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  10. #10
    Registered User MFarrar74's Avatar
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    Originally Posted by NC_Tarheel View Post
    You got any specific contest in mind or are you just training to get stronger right now??
    just trying to reestablish my power and get stronger. especially core and explosiveness. Once I get my clean and press over 250, squat over 500 and dead over 600 ill probably look into a strongman event. My conditioning needs a lot of work as well. I was sucking wind with the supersets last night.
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  11. #11
    FATHLETIC NC_Tarheel's Avatar
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    Originally Posted by MFarrar74 View Post
    just trying to reestablish my power and get stronger. especially core and explosiveness. Once I get my clean and press over 250, squat over 500 and dead over 600 ill probably look into a strongman event. My conditioning needs a lot of work as well. I was sucking wind with the supersets last night.
    That's kinda where I am headed but I would gladly trade you some conditioning for some static strength!!

    Do you train at home or in a gym??


    EDIT: My college roommate was from Delray...nice place to live
    Team Ogre

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  12. #12
    Registered User MFarrar74's Avatar
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    Originally Posted by NC_Tarheel View Post
    That's kinda where I am headed but I would gladly trade you some conditioning for some static strength!!

    Do you train at home or in a gym??


    EDIT: My college roommate was from Delray...nice place to live
    Delray is awesome. i moved back to arkansas and i miss it.
    i train at a local gym, its pretty decent they have a back room with rubber floors you can get pretty crazy in. good for bangin weights around.
    lol, i could use all the conditioning you can give!
    tell you what, being tall makes it tough on gym lifts but i think we have an advantage when it comes to actual real world power. carries over well to strongman. have you competed at all?
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  13. #13
    Registered User MFarrar74's Avatar
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    Morning workout! Felt great today.

    Power cleans Superset with shoulder dislocaters
    135x3 with fatgripz 2 sets
    185x3

    Speedsets Deadlifts
    225 3x2 with fatgripz
    225 3x2
    315 2x1
    20 seconds rest between sets
    405x3 after short rest

    Squats Superset with one arm db clean and press
    75lbs db with fatgripz 3 reps in each hand after each set of squats

    225x1
    225x1
    315x1
    315x1
    315x1
    365x1
    365x1
    135x10 butt to floor
    Depth is still my weakness

    Standing db curl with fatgripz
    3x10 35s

    Fatgripz are crazy... I like them.
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  14. #14
    FATHLETIC NC_Tarheel's Avatar
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    Originally Posted by MFarrar74 View Post
    Delray is awesome. i moved back to arkansas and i miss it.
    i train at a local gym, its pretty decent they have a back room with rubber floors you can get pretty crazy in. good for bangin weights around.
    lol, i could use all the conditioning you can give!
    tell you what, being tall makes it tough on gym lifts but i think we have an advantage when it comes to actual real world power. carries over well to strongman. have you competed at all?
    I've competed once as a novice and 4 times as an <231. I got my first powerlifting meet coming up on the 14th of this month.

    I agree about being tall. I just need to add some quality size to help move along my crappy gym lifts!!!
    Team Ogre

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  15. #15
    Registered User MFarrar74's Avatar
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    Originally Posted by NC_Tarheel View Post
    I've competed once as a novice and 4 times as an <231. I got my first powerlifting meet coming up on the 14th of this month.

    I agree about being tall. I just need to add some quality size to help move along my crappy gym lifts!!!
    Good luck with the meet, sounds like fun. I bet the adrenaline alone will up your lifts. Sounds like your squat will be up over 400 by then for sure!
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  16. #16
    Registered User MFarrar74's Avatar
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    Superset snatch Bb rows and box jumps

    5x5
    Snatch 135
    Bb row 225
    Box jumps x10
    This had my heart beating like crazy

    Standing strict press
    135x 5 fatgripz
    135x8 fatgripz
    185x5
    185x5
    3x8 135

    Bb shoulder shrugs 3x10 315 fatgripz

    Neutral grip cable lat pulls fatgripz 275lbs
    4x8

    Db shoulder shrugs 130s each hand 3x8

    3x10 box jumps

    No more than 1 min rest between any set. Feel like my conditioning is getting better. Next week I'm cutting the super sets and focusing only on press, squat and Deadlifts. It's going to be a heavy week.
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  17. #17
    Registered User MFarrar74's Avatar
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    20 mi hilly bike ride today fun cardio
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  18. #18
    Registered User MFarrar74's Avatar
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    Location: Delray Beach, Florida, United States
    Age: 33
    Stats: 6'5", 328 lbs
    Posts: 1,913
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    8mi easy bike ride.
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  19. #19
    Registered User MFarrar74's Avatar
    Join Date: Jan 2008
    Location: Delray Beach, Florida, United States
    Age: 33
    Stats: 6'5", 328 lbs
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    Hang clean Superset with bent over Bb rows
    3x5
    185
    185
    225

    Straight leg dead
    3x8 225

    Bench press
    135x10
    225x8
    225x5
    275x3
    315x2
    315x2
    335x2
    355x1

    Strict press oh Superset with db dead lift
    135 3x10 120s each hand 3x8

    Dips 3x8
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  20. #20
    Registered User MFarrar74's Avatar
    Join Date: Jan 2008
    Location: Delray Beach, Florida, United States
    Age: 33
    Stats: 6'5", 328 lbs
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    Rep Power: 737
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    In hotel on business, had to do a basic workout.
    Superset db curls, db front raises and db laterals.
    3x8 40s in each hand

    Curl up to Arnold press
    3x8 40s

    Concentration curls
    3x8 30s

    Hammer curls
    3x10 50s

    20 seconds rest between sets.

    Back to heavy tomorrow.
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  21. #21
    Registered User MFarrar74's Avatar
    Join Date: Jan 2008
    Location: Delray Beach, Florida, United States
    Age: 33
    Stats: 6'5", 328 lbs
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    Deadlifts
    225x2
    225x2
    315x2
    315x2
    315x2
    405x2
    455x2
    495x2

    Ohp
    135x5
    185x5
    185x3
    225x2

    Bentover row
    225 5x5

    Db shrugs
    130s each hand
    3x10
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  22. #22
    Registered User MFarrar74's Avatar
    Join Date: Jan 2008
    Location: Delray Beach, Florida, United States
    Age: 33
    Stats: 6'5", 328 lbs
    Posts: 1,913
    Rep Power: 737
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    Power clean
    135 2x5
    185 3x5
    205x3

    Clean and press
    205 3x3

    Box squat
    45 x10
    135 2x5
    185 x3
    225 2x3
    275 2x3
    315

    Squat 315 x 3

    Close grip cable pulldowns
    Max weight 3x5

    Rack pulls
    225 2x5
    315x5
    405x2
    495x2
    585 miss

    Tricep pushdown
    2x20 300lbs
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  23. #23
    Registered User MFarrar74's Avatar
    Join Date: Jan 2008
    Location: Delray Beach, Florida, United States
    Age: 33
    Stats: 6'5", 328 lbs
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    18 mile bike hilly and windy ride yesterday.
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  24. #24
    Registered User MFarrar74's Avatar
    Join Date: Jan 2008
    Location: Delray Beach, Florida, United States
    Age: 33
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    Superset snatch and shoulder dislocaters
    5x3 135
    5x10

    Speedsets ohp
    135 8x2 20 seconds between

    Speedsets box squat 20 seconds between sets
    135 x2
    185x2
    225 5x2

    Bench
    225x5
    225x5
    275x5
    275x5
    315x3

    Deficit Deadlifts
    225x5
    225x5
    315x3
    315x3
    405x3

    Cable pulldowns
    2x12 185

    Cable seated pulls front
    2x8 300
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  25. #25
    Registered User MFarrar74's Avatar
    Join Date: Jan 2008
    Location: Delray Beach, Florida, United States
    Age: 33
    Stats: 6'5", 328 lbs
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    Hang clean
    135 2x5
    185 3x3

    Speed Deadlifts 20 seconds between sets
    225x2
    315 8x2

    Squats
    135x10
    225x5
    285 2x5
    315 2x3
    Finally got my form right, these were super deep. Now. I can start making real gains.

    Ohp standing
    135x10
    185x5
    135x10
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  26. #26
    Registered User MFarrar74's Avatar
    Join Date: Jan 2008
    Location: Delray Beach, Florida, United States
    Age: 33
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    Shoveled 3 tons of dirt today, layed sawed. Doesn't sound like much cardio but 6000 lbs of dirt moved by hand will get the heart beating and it's good core work.
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  27. #27
    FATHLETIC NC_Tarheel's Avatar
    Join Date: Jun 2005
    Location: North Carolina, United States
    Age: 39
    Stats: 6'6", 295 lbs
    Posts: 17,931
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    Originally Posted by MFarrar74 View Post
    Shoveled 3 tons of dirt today, layed sawed. Doesn't sound like much cardio but 6000 lbs of dirt moved by hand will get the heart beating and it's good core work.
    I had to do the whole dirt/sod thing when I worked at a golf course. Possibly could have been the worst day of my life
    Team Ogre

    **My training log**
    http://forum.bodybuilding.com/showthread.php?t=137142893&page=10
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  28. #28
    Registered User MFarrar74's Avatar
    Join Date: Jan 2008
    Location: Delray Beach, Florida, United States
    Age: 33
    Stats: 6'5", 328 lbs
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    Originally Posted by NC_Tarheel View Post
    I had to do the whole dirt/sod thing when I worked at a golf course. Possibly could have been the worst day of my life
    I feel your pain. Kicked my ass.
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  29. #29
    Registered User MFarrar74's Avatar
    Join Date: Jan 2008
    Location: Delray Beach, Florida, United States
    Age: 33
    Stats: 6'5", 328 lbs
    Posts: 1,913
    Rep Power: 737
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    Hang snatch
    135 3x3

    Incline bench
    155x10
    185x5
    225x5
    225x5
    245x3
    My arm was killing me.

    Smith shoulder press
    225 5x8

    Bent over row
    225 5x5

    Straight leg dead
    225 3x8

    Db rows
    3x7 130s

    Lat cable pulldowns
    250 2x8
    Reply With Quote

  30. #30
    Registered User MFarrar74's Avatar
    Join Date: Jan 2008
    Location: Delray Beach, Florida, United States
    Age: 33
    Stats: 6'5", 328 lbs
    Posts: 1,913
    Rep Power: 737
    MFarrar74 has a reputation beyond repute. Second best rank possible! (+100000) MFarrar74 has a reputation beyond repute. Second best rank possible! (+100000) MFarrar74 has a reputation beyond repute. Second best rank possible! (+100000) MFarrar74 has a reputation beyond repute. Second best rank possible! (+100000) MFarrar74 has a reputation beyond repute. Second best rank possible! (+100000) MFarrar74 has a reputation beyond repute. Second best rank possible! (+100000) MFarrar74 has a reputation beyond repute. Second best rank possible! (+100000) MFarrar74 has a reputation beyond repute. Second best rank possible! (+100000) MFarrar74 has a reputation beyond repute. Second best rank possible! (+100000) MFarrar74 has a reputation beyond repute. Second best rank possible! (+100000) MFarrar74 has a reputation beyond repute. Second best rank possible! (+100000)
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    Squat
    135x10
    225x5
    275x5
    275x5
    315x5
    315x5

    Bench
    135x15
    225x5
    275x5
    275x5
    275x5

    Bb row
    225 5x5

    Killer workout
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