A Giraffe Amongst Gorillas - My Strongman Log

[NC_Tarheel]

He is stronger. We went too long, too hard...my fault. I was riding that wave.

If you guys are interested, I can cover here what we've done in the past and what will be my suggestions for a mini cycle.

The initial squat cycle was for 16 weeks. The way I see it, you were pretty much spot on with it. I mean, I thought I was good for the 425 but IMO I got spotted a bit early.

If that doesn't happen I may or may not have hit 435 next week and we would probably deload anyway. So basically you were one week off.

I'll let it slide.....this time

[NC_Tarheel]

Bench
bar X 15
95 X 10
135 X 10
185 X 5
225 X 2
255 X pause
285 X pause
305 X miss

FF to :24



Slingshot
280 X 6
290 X 6

Wide Bench
225 X 8
185 X 10

Camber Bar Bench
105 - 2 X 25

CIRCUIT
CS Row (3 Plates) X 12
Camber Bar Shrug (315) X 15
Band Face Pulls X 15
Hammer Curls (45's) X 12
2" Jump Rope X 15 touches
42# KB Swings X 15
3 ROUNDS

Dbell Lat Raise (10's) 2 X 20


Yes!!!!!! I have gotten my ass kicked by squat, deadlift AND bench...all in the same week. SUCCESS!!!!!!!!!!!!

[bmontgomery87]

No more missing weights, you're starting to act like me.

the strength is there, you just flared and pushed over your face too much. You aren't in a shirt, push in a straight line *******.

[NC_Tarheel]

No more missing weights, you're starting to act like me.

the strength is there, you just flared and pushed over your face too much. You aren't in a shirt, push in a straight line *******.

You doling out bench advice now *******??

You are right though

I'm just due a little step back week and I'll be back on track

[bmontgomery87]

You doling out bench advice now *******??

You are right though

I'm just due a little step back week and I'll be back on track

You know your bench sucks when I'm handing out the tips

You've pushed hard for a while now, and you're old, like really old dude. Might just need to back off for a couple days. I'm not big on entire weeks anymore, as I've started to believe that you do get deconditioned. But you can definitely dial things back a bit, pops.

[NC_Tarheel]

You know your bench sucks when I'm handing out the tips

You've pushed hard for a while now, and you're old, like really old dude. Might just need to back off for a couple days. I'm not big on entire weeks anymore, as I've started to believe that you do get deconditioned. But you can definitely dial things back a bit, pops.

Agreed on all accounts except for the really old part.

[mmorton]

Maybe let Brando be on the bottom for a while? Get some of that test going??

[Raigs]

FUark man this log used to get me motivated to lift now it makes me sad. Please correct this issue thank!

[liftingson]

Ive never been able to critique your squats or deads because mine always sucked! But I can speak about the bench..flared your elbows too quickly and it looks like you pushed back toward the rack insead of strait up.
you'll get it next time

[colonel_swizzle]

FUark man this log used to get me motivated to lift now it makes me sad. Please correct this issue thank!

Agreed

[NC_Tarheel]

On a better note...picked this up today for $140

[bmontgomery87]

I'm short enough to stand on that and use it to do viking presses

[Anthony21]

Valiant effort on that missed bench bro and nice hack squat machine.

[FrmrHoss]

GD that bench is close. And you're right, I am 'mirin that belly sir. Hard. (the admiration, not, you know....)

Nice find on the hack squat machine. I'm trying to figure out if I want to be foolish and spend some of my bonus money on something frivolous or tuck it away for a garage fund to be built some time in mid 2014 or so. Leaning toward garage/home gym fund.

Plus, nothing more frivolous as building a 15-20k garage just to have a spot to put the home gym

[NC_Tarheel]

Squat
315 - 6 x 2

Wall Squat - 3 x 10

Wall Sit - 3 x 10 seconds

Wide stance - 2 x 10

CIRCUIT
SLDL X 10
BIKE X 2:00
HACKS X 10
KB SWING X 10
LEG CURL X 10
2" ROPE X 20 touches
CRUNCH X 20

[FrmrHoss]

You crossfitting now, brah?

[liftingson]

so hey man...how were those wall squats?

[bmontgomery87]

Squat
315 - 6 x 2
Wall Squat - 3 x 10
Wall Sit - 3 x 10 seconds
Wide stance - 2 x 10
CIRCUIT
SLDL X 10
BIKE X 2:00
HACKS X 10
KB SWING X 10
LEG CURL X 10
2" ROPE X 20 touches
CRUNCH X 20

Posts crossfit WOD, doesn't share his time. WTF man?

Your deload squats = my squat workout from Friday.

so hey man...how were those wall squats?

I've been using a set of 10 as part of my warmup for a while now. It's hard to get to depth for me but they're great for teaching you to sit back and stay upright.

[NC_Tarheel]

You crossfitting now, brah?

Nah....just tryin to get ripped brah

[NC_Tarheel]

so hey man...how were those wall squats?

Sucktastic

1-5 weren't bad but 6-10 were horrible. I honestly don't have a good spot to do them in my garage (drywall isn't very slick) so I ended up doing then against my freezer and using some baby powder

inb4cheater

[Black_Spit]

Nah....just tryin to get ripped brah

Is that the magic ripped workout? Does it take more than 30 days? Bc I need to be ripped by then.

Also... Do I have to change my diet? I really don't have time to prepare meals.

Hurry and answer bc I'm going to the gym in 30 minutes.

Kthxbye!!!

[NC_Tarheel]

Is that the magic ripped workout? Does it take more than 30 days? Bc I need to be ripped by then.

Also... Do I have to change my diet? I really don't have time to prepare meals.

Hurry and answer bc I'm going to the gym in 30 minutes.

Kthxbye!!!

Whey Protein post workout and creatine in grape juice are the keys bro

[Anthony21]

In for new Crossfit phenom.

[NC_Tarheel]

In for new Crossfit phenom.

Kipping dead lifts on tap for tonight.

[thom2355]

This is good. I like the looks of it.

One thing that is great for the hip region if you can swing it is a nice large foot platform on the hack squat machine. A stiffened piece of plywood or sheet steel works great. Working the hips without worrying about torso posture is awesome.

[NC_Tarheel]

This is good. I like the looks of it.

One thing that is great for the hip region if you can swing it is a nice large foot platform on the hack squat machine. A stiffened piece of plywood or sheet steel works great. Working the hips without worrying about torso posture is awesome.

You mean the wider platform so I can bring my feet out wider on the movement??

I was doing sets of 10 with just a plate per side and all I could feel was ass, hams and hips doing the work.

[thom2355]

You mean the wider platform so I can bring my feet out wider on the movement??

I was doing sets of 10 with just a plate per side and all I could feel was ass, hams and hips doing the work.

Yeah. Some of those will not let you get into your squat stance. I had one that allowed me to take a very wide stance and it made mah hips feel good.

[Raigs]

Sucktastic

1-5 weren't bad but 6-10 were horrible. I honestly don't have a good spot to do them in my garage (drywall isn't very slick) so I ended up doing then against my freezer and using some baby powder

inb4cheater

Was there any weight on them?

[NC_Tarheel]

Was there any weight on them?

Yes. 280 pounds of pure sex appeal

[thom2355]

Yes. 280 pounds of pure sex appeal

Best get in the kitchen/dinner table so that linear progression can take place next week!