Black Rhino Revival- Powerlifting/Strongman Log

[colonel_swizzle]

Week 1 Day 3 Cardio/Reps

Now most people who train with me know I hate reps and overhead put both of them together I am MFin' the entire workout. So because of not like high reps I had to lower my max from 280 my out of rack Max to 250 my c&p Max. I tried to do the 70% of 280 but after 6 reps I knew I would not be able to do the 3 sets of 10. As the program goes my shoulders may be able to do my true max for reps but we will see in time.

AM
Elliptical 20mins
Light stretching
1 mile jog

PM Axle Press (Overhead reps of hell)
1 x 10 70
1 x 8 110
1 x 5 160
1 x 3 180
1 x 6 200
3 x 10 175

Assistance
Incline 3 x 8
Push down 3 x 15 2 sec pause at the bottom
Machine lateral raises 3 x 10

[colonel_swizzle]

Week 1 Day 4 Deadlift

Today is heavy deadlift day. Since I use 90% of my max when it comes to any deadlift program to get the feel of it I was more of a medium heavy day. When I deadlift I don't touch and go anymore. I found out my back and my max stays more consistent when I started doing it. It was a good work out no major problems.

Deadlift (Heavy day)

1 x 12 135
1 x 8 225
1 x 5 275
1 x 4 315
1 x 2 405
1 x 2 455
1 x 1 505
3 x 4 450 (Working sets)

Assistance

Lat pull down 3 x 8
Barbell Shrugs 3 x 15
Face Pulls 3 x 15
Empty barbell curls 1 x failure

[colonel_swizzle]

10/11/14
Week 1 Day 6 (Events: Yoke and Farmers)

Late posting this but no big surprise. It was event work. It was supposed to be 60% of the heaviest yoke and farmerstwhile I have done and light stones. Since I had to train at my house I did what I could. So no stone work, since I don't have stones. Did yoke carries with I have no clue how much the yoke weighs and farmers up to 175. I am guess my final yoke runs were between 400-500. Yoke runs were about 75 ft runs and the farmers were 100 ft with turns at 25 ft. Went well. Finished up before down pour of rain.
My squat workout is going to be pushed go Tuesday because of work.

[colonel_swizzle]

Week 2 Day 1 Squat

This workout was Rep squat day. It was a really good workout not hard at all. It was only 2 sets of 8. I didn't do my extra deadlift with this workout because I didn't have to do anything other than just the main workout and assistance. I will continue to do a deadlift after the squat workout in the future.

Squat

2 x 8 135
1 x 5 225
1 x 3 315
1 x 1 405
2 x 8 350 (Working sets)

Assistance
Standing calf raises 3 x 25
Leg extension 3 x 12

[colonel_swizzle]

Week 2 Day 3 Overhead

I hope one day that I start to like overhead pressing. I made it through it. It was a heavy day it wasn't bad it is just because I am not good at overhead pressing.


Overhead (Axle Press)

1 x 12 Bar
1 x 8 70
1 x 5 120
1 x 3 160
1 x 1 205
3 x 4 215(Working set)

Assistance

Close grip bench 3 x 8 Paused reps
Triceps pushdowns 3 x 15 (2 sec pause)
Super set
Front raises 3 x 8
Kettle bell presses 3 x 10

[colonel_swizzle]

10/17/14
Week 2 Day 5 Deadlift

It was a speed pull day with deadlift. I was extremely light for me so I added in rack pulls to feel like I did something. I know it felt light because I am only using a lesser max as my max so yeah.


Deadlift (Speed work)
2 x 10 135
1 x 10 225
1 x 5 275
8 x 1 285 (30 sec rest in between)

Rack Pulls 16''
1 x 3 225
1 x 3 315
1 x 3 405
1 x 3 495
1 x 3 585

Assistance
Barbell Rows 3 x 10
Lat Pull downs 3 x 12
Shrugs dumbbells 3 x 15
Face Pulls 3 x 15

[colonel_swizzle]

Week 3 Day 1 (Heavy Squats)
10/20/14

Well this squat day was a day to see how far off my squats are from really not training them a lot in the past year. I haven't squatted anything over 405 for reps in a long time. It went a lot better than I thought I could of done more reps and sets if I had to. I was still dead afterwards because of my body not being use to the weight but still happy.


Squat

2 x 8 135
1 x 5 185
1 x 5 225
1 x 3 315
1 x 1 405
3 x 3 425

Deadlift Variation

Trap Bar 5 x 5


Assistance
Leg extensions 4 x 12
Seated calf raises 3 x 25

[colonel_swizzle]

Week 3 Day 3 (Speed Overhead)

I will not talk about how much I hate overhead. The workout went well. Made it through it.

Overhead (strict press)

Bar 1 x 12
70 2 x 8
110 1 x 5
150 8 x 3 (30 sec rest in between sets)


Assistance

Front and Lateral raises 3 x 12
Triceps extensions 3 x 15
High pulls 4 x 10

[colonel_swizzle]

Week 3 Day 4 (Deadlift Reps)

Deadlift day was just 1 set of 8 reps. With any deadlift variation. I don't like doing heavy high reps with deads. I figured 425 would be an ok weight. After doing it I should of done more weight. 425 felt like 225. I could of done more reps. But it is better to be safe than sorry.

Deadlift
2 x 10 135
1 x 8 185
1 x 5 225
1 x 5 275
1 x 3 315
1 x 3 365
1 x 8 425

Assistance
Shrugs 3 x 15
Low Rows 3 x 10
Rear dealts 3 x 15