Becoming a HW Strongman

[thom2355]

DE Squat

Squat

255 x 2 (8 sets, 60 sec rest)

*First time with normal squats in a long time. Felt alright. Kept a good pace.

Front Squat

295 x 5 (1 set)

*Pretty easy. Good starting point.

Barbell Lunges

Bar x 10 each (2 sets)

*Working at these slow. They tend to aggravate a turf toe type injury I have, but I need to get them going. Too valuable to neglect.

Calf Raises

BW + Light Band x 25 (3 sets)


Fairly easy day, but still a decent amount of work. My squat days will not be anything that is great volume or intensity for quite some time. Set the training max low as it will most likely be the day after, or two days after events. Since it is basically an assistance movement, volume will be kept rather low. Intensity will creep up over a few months. Squats will be based on the training max, but fronts will be based on what the day has to give.

[NorthStrong]

Interested to see how the squatting plan works. Nice front squat. What's your best front squat?

[thom2355]

Interested to see how the squatting plan works. Nice front squat. What's your best front squat?

Squatting plan will work fine! Since I don't neeeed a heavy squat, I will just improve upon it over time. Best front squat is either 435 or 445, don't remember.

[thom2355]

RE Press

Strict Press

130 x 7 (3 sets)

*Damn....was pretty rough. Legs are very sore from Monday's training/the contest and keeping tight while pressing was tough. After the first set, my right hamstring was very tight....shouldn't have mattered much, but it kinda did. Oh well, it will improve.

BB Incline Press
37*

135 x 8 (3 set)

*Was very tired at this point. Endurance while pressing just isn't there. This will get much, much better as I adapt.

Overhead DB Extensions

70 x 10 (3 sets)

*Programming called for dips, but I haven't found a way to rig up a dip stand yet.

Band Pressdown
*2 sec pause/squeeze each rep

Light Band x 10 (2 sets, palms down)
Light Band x 10 (2 sets, hammer grip)

DB Lateral Raises

25 x 12 (3 sets)


Tough day. Really humbling to see the condition I am in. It will get better with time.

[CROMAGS1985]

Shoulder feeling better? Did you have it looked at by someone or are you just resting and progressing ahead slowly?

[thom2355]

Shoulder feeling better? Did you have it looked at by someone or are you just resting and progressing ahead slowly?

It felt pretty good. I have not had it looked at. I just figure resting it, doing my RC work and upper back stuff (which I have been doing over the past couple months) and the progressing slowly getting back into it will work. If it doesn't, then there are a few quality docs in the area that may be receiving my money.

[FrmrHoss]

You've had some kind of inconsistent training + a crazy work schedule lately though right? To be expected for a bit, but you'll get back in there and crush soon.

[dtaps24]

You're a hard working man. Work hard.

[thom2355]

You've had some kind of inconsistent training + a crazy work schedule lately though right? To be expected for a bit, but you'll get back in there and crush soon.

Yeah. 80+ hours per week, competing 3 times in 5 weeks, shoulder issue that kept me from pressing with any sort of intensity or frequency for 10+ weeks and traveling a bit for summer holidays. Oh well, that is gone for now. Time to lift.

You're a hard working man. Work hard.

Yup. Tonight's training will be much better if my hammies loosen up.

[thom2355]

ME Deadlift

Deadlift

510 x 4 (3 sets)

*Legs were still pretty sore. Took a long time to get them to not cramp when getting into position....then the hammies were still really tight....so not the greatest day pulling, but hit my numbers.

GHR
Top Hole

BW x 8 (3 set)

*Wanted to do these with a band, but dem hammies brah.

Shrugs ss DB Rows

225 x 15/105 x 10 each (3 sets)

*First time doing DB rows in a loooong time. They will make my back massive. I just know it. First two runs through done without straps, last one with straps.

Band Facepull
*2 sec pause/squeeze each rep

Average Band x 15 (3 sets)

BB Curl

45 x 40


Not a terrible day all things considered. Hit all my goal numbers and kept a good pace. It was raining outside while I was training and my camera stand contraption sits outside, so I only got one set on vid while the rain let up. Shame because I think the others were just as ugly as the set on video. Could have been a blooper reel.

[thom2355]

RE Squat

Squat

320 x 8 (2 sets)

*Can tell that I haven't done this in a while. Form was all over the place. Right knee was achy and I had to play with stance a bit....but it turned out ok.

Front Squat

320 x 6 (1 set)

*These hurt my knee, so I put on a light wrap....PRESTO! No more pain.

RDL

315 x 8 (3 sets)

*First set had awful form. I shortened the movement on the last two and it felt a lot better.

Calf Raises

BW x 25 (3 sets)


Good day in the books. The squat weight is rather conservative, but I will build on it as it goes. I will also push the weight on fronts as well. There are no programmed weights, rather a rep range and I have an idea of where I want to be each day.

[CROMAGS1985]

Doesn't it feel weird going back to a reg bar after doing SSB for so long? I felt like a baby deer trying to walk...

[thom2355]

Doesn't it feel weird going back to a reg bar after doing SSB for so long? I felt like a baby deer trying to walk...

Yes. The second rep on each set I had a bit of a shift in balance and had to recover pretty quickly. Not a real problem staying on your heels though!

[thom2355]

ME Press

Strict Press

170 x 4,4,3

*Third rep on the last set was a grinder. Tried a bit of leg drive for the fourth rep....no luck.

CG Bench Press

225 x 8 (3 set)

*Stamina drained faaaast. Last few were quick, but lockout was weakened.

DB Incline Press

70 x 10,10,8

*Again with the stamina.

Band Pressdown
*2 sec pause/squeeze each rep

Light Band x 10 (2 sets, palms down)
Light Band x 10 (2 sets, hammer grip)

DB Front Raises

25 x 12 (3 sets)


Not terrible. Not where I want to be, but we are gonna get there.

[darren.dugan]

Poor stamina (in the weight room)... i know them feelz.

[CROMAGS1985]

Rocky song chorus kicks in right as incline DB's start...so epic.

[thom2355]

Poor stamina (in the weight room)... i know them feelz.

Yeah....sucks.

Rocky song chorus kicks in right as incline DB's start...so epic.

YES! I guess I need Eye of the Tiger for a set of 10.

[thom2355]

DE Deadlift

Deadlift

330 x 1 (8 sets)

*30 seconds rest. Pretty happy with the speed. Sad that the weight didn't require straps.

SSB Good Mornings

200 x 10 (3 set2)

*Struggled with these a bit. Felt pretty good though. Great for the core brah!

Lat Pulldowns ss Shrugs ss Face Pulls

160 x 10/245 x 15/Average x 15 (3 sets)

*Surprisingly tiring. 3 minutes rest between rounds.

BB Curl

45 x 40


Not bad at all. Was pretty sore today, so a DE movement was very welcomed.

[thom2355]

ME Squat

Squat

385 x 3 (3 sets)

*Felt AWFUL. Went alright though

Front Squat

355 x 1 (1 set)

*Wanted a double, but knee was hurting and I cut it at one.

RDL

345 x 5 (3 sets)

*Felt pretty damn good.

Calf Raises

BW x 25 (3 sets)


Not a bad result for when I was feeling like sh*t. Need moar weight!

[thom2355]

DE Press

Log Strict Press

130 x 3 (8 sets)

*About 60 seconds of rest. Not terrible but definitely need more stability

Axle Incline Press

160 x 10 (3 sets)

*Kinda easy, but very uncoordinated.

OH Tricep Extensions ss DB Front Raise ss DB Lateral Raise

50 x 10, 25 x 12, 25 x 12


Not terrible, but pretty terrible

[HARRYBEAST]

I lolled at not terrible but pretty terrible.

Things calming down at all for you yet

[Fawnl]

DE Press

Log Strict Press

130 x 3 (8 sets)

*About 60 seconds of rest. Not terrible but definitely need more stability

Axle Incline Press

160 x 10 (3 sets)

*Kinda easy, but very uncoordinated.

OH Tricep Extensions ss DB Front Raise ss DB Lateral Raise

50 x 10, 25 x 12, 25 x 12


Not terrible, but pretty terrible

I think I am in.

[thom2355]

I lolled at not terrible but pretty terrible.

Things calming down at all for you yet

Kinda. I mean....I am still working 50-60 hours a week, but they are consistent times at least, so I can plan training and nutrition a little bit better.

I think I am in.

If you stick around until like December, things will get better. I am rehabbing a few things and getting back in the groove of training after a rather tough summer work and competition schedule. Right now I am weak as a kitten and have two hurty shoulders.

[psychodiver9]

I think I am in.

I say this alot

[HARRYBEAST]

I say this alot

in general or to Paul?

[thom2355]

I say this alot

Quit dating strippers

in general or to Paul?

Hey now....I am not an easy give-away like manwhore Thad

[Fawnl]

I want to meet this Thad... he sounds like a man version of me.

[thom2355]

RE Deadlift

Deadlift

475 x 8

*One set of 8 was all that was called for. Took my training max and used Mike T's chart to find what a set of 8 @ 10 RPE would be....this was it.

GHRs

BW x 10 (3 sets)

Chest Supported Row

135 x 10 (3 sets)

Lat Pulldowns ss Shrugs ss Face Pulls

180 x 10/225 x 15/Average x 15 (3 sets)

*3 minutes rest between rounds.

BB Curl

45 x 40


Had to hurry along a bit. Needed to get this in between work and a birthday dinner for GF's dad. Not terrible though.

[HARRYBEAST]

Looks like you are getting back on track

[NC_Tarheel]

I want to meet this Thad... he sounds like a man version of me.

Oh hai