Powerlifting and Strongman

[SonOfDoom]

High incline Smith, up to "365" x 3 closer grip

Landmine presses

Cg floor press singles with 145kg

High incline flyes

Db triceps rollouts

One legged leg press up to 3 plates a side x 10 then x 3 very deep

L shoulder feels like garbage

[SonOfDoom]

Mon
Hammer twists and front raises

Wed
Curl grip pullups 1 Yates set

[SonOfDoom]

Triceps high reps on wall

Grip static hangs bent wrist

[SonOfDoom]

Floor DL

Warmup 275x5 for 4 sets w straps
473x1 for 2 sets
760 (345kg) 3 singles. Third one pretty hard, slow negative

Jumped 10kg from last time instead of 5

Shrugs w straps
473x10

Seated leg curls 26 reps then assisted to 31 each leg

[SonOfDoom]

Deads hit a wall. Will do Anderson squats for 2 workouts then a heavy pull like that, A A B.

First Anderson squats in a long time this Fri or Sat.

[SonOfDoom]

Bringing back plyo jumps! 72 hours before max effort lower

Wed stair jumps
Up to 5th stair then backed away 1' from base and still made 5th stair. 1.5' and sort of missed it a few times, had to grab hand rail. Almost attempted 6th stair but kept chickening out. Prob would have had a catastrophic event. Getting 6 stairs is the goal.


Bodyweight Tricep exts on various height short walls and benches several sets, BTFO

[SonOfDoom]

Reverse band Anderson squats, 100-110kg off bottom. Hole 2/3

All kg
315x3
365x1
385x1
345x1
320x3

Pec deck a few sets

And straight weight sq PRs: hole 0/1: 400kg 1/2: 370kg 2/3: ?? 335-345kg?? Don't know

[SonOfDoom]

Sun upper back pulling

CSRs 4 work sets different grips

Cable bicep curls one arm
Reverse cable bar curls

Rear delt dbs

Rotator cuff work 3kg dbs

Grip hangs 2 sets

[SonOfDoom]

Wed

Front holds and raises with weights at work 3 or 4 sets, BTFO

[SonOfDoom]

Fri am bodyweight tris

Fri night

Stiff leg muscle cleans from 3" deficit. First time!

75kg x 5
105kg x 3
115kg x 3
120kg x 3 got a little scary so stopped here

Pull downs narrow front and wide BTN


Nordic hams

Leg exts hold at top each rep

[SonOfDoom]

Latest PRs

And sq 320kg 2/3
370kg 1/2
400kg 0/1

Shoulder machine press 33 reps full stack.

Deficit stiff leg muscle cleans, 125kg x 2
Stiff leg muscle cleans many triples at 115kg

Today
1 set each support stuff
Seated row machine
Abductors
Leg curls 30 reps each leg
Leg exts
Leg raises

[SonOfDoom]

Full pullups curl grip 5 reps plus partials

Jump up and 4 slow negatives

Grip hangs

[SonOfDoom]

Thur

Anderson squats pin 0/1 previous PR 400kg

130kg x 5 for 4 sets
220kg x 3
270kg x 1
320kg x 1
Latched belt
410kg x 1!

Unlatched belt
320kg x 1

Leg raises
Abductors
Hip airplanes

[SonOfDoom]

Wide parallel shoulder machine Full stack x11 then half stack more reps and partials

Chest press machine narrow parallel

One arm tri prsssdowns
2 arm rope pressdowns

Seated rear delt Coleman pulls 20kg dbs

Will do ab wheel in a week or so and that's it

[SonOfDoom]

I lied. More training.

Tue am, 11 days out

4 sets of assisted pullups, BTNx2, standard x1, curl grip narrow x1

[SonOfDoom]

Anderson squats Sat am

Pin 2/3. Previous pr 320kg

130kg for several sets
220kg x 1 loose belt. FLEW up
330kg x 1! 10kg pr
Strained bicep on 330 so shut it down after that.

Nordic hams
Roman chair leg raises
Seated rear delt dbs
High rep slow reverse curls 15kg bar

[SonOfDoom]

Thurs
30 min towel hangs, super thick and medium thick. Can't even hold bodyweight on super thick but maybe with chalk. Maybe a boat pull at the show so need to build vertical grip quick.

[SonOfDoom]

Fri
Tris at work on wall

Sat assistance

Db pullovers 32.5kg

45 deg hams

Foam roll weighted abs

Pec deck

Lunge warmup 3 sets with barbell, 20kg 30kg 40kg, killed me. Need more cardio.

[SonOfDoom]

Tue

Park horizontal pullups
Swings super thick grip hangs
Leg raises

[SonOfDoom]

Wed. Bwt 145.5, T 1350

Rotator cuff warnups standing

Seated one arm db shoulder press
Previous pr 52.5kg x 5 I think?

9kgx 8 each arm
20kg x 8
52.5kg x 6 each arm!
52.5kg x 2
32.5kg x 6

Karlsen crucifix training 9kg dbs, died after 2 rounds

Seated press machine high reps

Rotator cuff sides

R leg glute minimus raises

[SonOfDoom]

Fri

Wide pullups feet on ground x 14

[SonOfDoom]

Yokota base

SSB Anderson squat up to 500

Leg press heavy explosive

Chain yoke 300 400 500

Sled pulls with double ropes heavy

Rope hangs

Pec deck light

Seated calves light

[SonOfDoom]

Mon
Rotator cuff dbs

Incline db raises 2 sets

45deg hypers 2 sets

Foam roll abs

[SonOfDoom]

Wed park pullups fat grips medium width overhand 20 10 5 5

[SonOfDoom]

Fri

Wide grip parallel handle shoulder press machine. Previous PR fresh 11 reps

2 warmups then

20!

Down set narrow grip standard, 3 reps, super slow neg

Overhead supports up to 185kg x 2 holds, triceps 100% fried and shaking from pressing

[SonOfDoom]

Sun, 13 days out

18" DL
606 x 14, unlatched belt

Plate rows
145kg x 5

Seated CSRs, full stack with fat grips

1 arm cable curls, lousy

Tried lunges but hips and quads felt like hell with just empty bar.

Abductor machine and holds

Leg extensions to burn out last bit of quads energy

[SonOfDoom]

Final final training 8 days out, bwt 148kg

Seated leg curl stack x 37 each leg

Rope pressdowns rest pause set 50-60 reps

Shrugs w straps 120kg x 25 something pause squeeze each rep

Calves leg press stack x 40

Foam roll situps +45kg bar x 8

One leg psoas lifts 2 sets each leg

[SonOfDoom]

First training 1 week after comp

Pin 2/3 ultra high bar Anderson sq, never maxed with these so all new records for all pins. This setting starts me possibly below parallel, deep as ****. Way worse than same pin low bar! Humbling how hard these are.

Wide stance

125kg x 4 for 2 or 3 sets
175 x1 hard
215 x1 really hard, loose belt
235 x1 max effort, tight belt
200 x 2 with super slow negative 2nd rep

Lying leg raises

[SonOfDoom]

1 week after 235kg and sq:

Pin 3/4 no belt hi bar 195kg

Feeling rough so 2 week break from sq now next is this Sat 11/11

Thurs am weighted pullups with full backpack
3 r 4 crap reps wide overhand
Several more sets over and underhand, jumps with negatives too

[SonOfDoom]

Shoulder pushups 33, 7