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
|
Thread: Matts strength and strongman log
-
03-26-2012, 05:53 PM #1
- Join Date: Jan 2008
- Location: Delray Beach, Florida, United States
- Age: 43
- Posts: 3,692
- Rep Power: 21952
Matts strength and strongman log
Last edited by MFarrar74; 03-26-2012 at 09:12 PM.
-
03-27-2012, 08:45 AM #2
- Join Date: Jan 2008
- Location: Delray Beach, Florida, United States
- Age: 43
- Posts: 3,692
- Rep Power: 21952
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.
-
03-27-2012, 12:41 PM #3
- Join Date: Jan 2008
- Location: Delray Beach, Florida, United States
- Age: 43
- Posts: 3,692
- Rep Power: 21952
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.
-
03-28-2012, 04:02 PM #4
-
-
03-29-2012, 07:36 PM #5
-
03-30-2012, 06:34 AM #6
-
04-01-2012, 11:42 AM #7
-
04-02-2012, 08:49 PM #8
- Join Date: Jan 2008
- Location: Delray Beach, Florida, United States
- Age: 43
- Posts: 3,692
- Rep Power: 21952
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.
-
-
04-03-2012, 04:33 AM #9
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
You got any specific contest in mind or are you just training to get stronger right now??
Better Body Sports
thad@betterbodysports.com
Check out BBS on ******** for daily giveaways!
http://www.********.com/pages/Better-Body-Sports/148301508542835
**My training log with Team Ogre **
http://forum.bodybuilding.com/showthread.php?t=158235303&page=53
-
04-03-2012, 08:44 AM #10
- Join Date: Jan 2008
- Location: Delray Beach, Florida, United States
- Age: 43
- Posts: 3,692
- Rep Power: 21952
-
04-03-2012, 08:59 AM #11
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
-
04-03-2012, 09:03 AM #12
- Join Date: Jan 2008
- Location: Delray Beach, Florida, United States
- Age: 43
- Posts: 3,692
- Rep Power: 21952
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?
-
-
04-04-2012, 07:04 AM #13
- Join Date: Jan 2008
- Location: Delray Beach, Florida, United States
- Age: 43
- Posts: 3,692
- Rep Power: 21952
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.
-
04-04-2012, 08:28 AM #14
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
-
04-04-2012, 09:04 AM #15
-
04-05-2012, 02:02 PM #16
- Join Date: Jan 2008
- Location: Delray Beach, Florida, United States
- Age: 43
- Posts: 3,692
- Rep Power: 21952
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.
-
-
04-07-2012, 12:15 PM #17
-
04-08-2012, 03:44 PM #18
-
04-09-2012, 06:36 PM #19
-
04-11-2012, 07:34 PM #20
-
-
04-12-2012, 07:18 PM #21
-
04-14-2012, 01:31 PM #22
-
04-16-2012, 12:32 PM #23
-
04-16-2012, 08:04 PM #24
- Join Date: Jan 2008
- Location: Delray Beach, Florida, United States
- Age: 43
- Posts: 3,692
- Rep Power: 21952
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
-
-
04-18-2012, 07:53 PM #25
-
04-19-2012, 08:08 PM #26
-
04-20-2012, 05:05 AM #27
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
-
04-20-2012, 03:26 PM #28
-
-
04-20-2012, 03:31 PM #29
-
04-23-2012, 05:46 PM #30
Bookmarks