Powerlifting and Strongman

**SonOfDoom** · 05-12-2009, 06:49 PM

Tue

Speed bench

10 triples with double looped bands, from 95, 135, 185 then back to 135

Foam roller on chest, narrow grip board presses
315x5
405x5
405x2 Crappy lift offs, wasted a lot of energy. Good sets though. Zero elbow pain. Thanks Dustin!

Chest supported rows
2 plates x 20
4 plates x 5
6 plates x 15
Tried another set, couldn't even get a rep after the previous set.

Bent over laterals
35s x 10
45s x 10
55s x 10

Arnold dumbbell presses
30s x 10
60s x 10
70s x 10

Dumbbell hammer curls, 70s x 10. Just COMPLETELY wiped out after this workout. Just ran out of No-Xplode, so the last two workouts have been rough.

**SonOfDoom** · 05-13-2009, 01:22 PM

Wed

Max lower

Close stance arched back good mornings

145x10
235x3
325x3
415x2 Not great
420x3 That's better. I texted a friend that I did 420x3 and he bragged that he did 365x8, so that pissed me off like crazy so...
465x2 Hahaha I win. Put a belt on for this set though. Face was about to explode from the pressure at the bottom of each rep though.

Wide stance stiff leg arch back deads, previous PR was 405
225x1
315x1
425x1 PR
455x1 PR. Awesome. Hams WAY stronger.

Leg press
7 plates (per side) x 10
9 plates x 5
12 plates (with light knee wraps) x 14 reps. Missed the 15th rep and my spotter was busy picking his ass so the whole f-cking thing came down and crushed me. Thank God there was one final stopper at the bottom so I didn't DIE under the whole thing. Had some pain in R rib area for a few mins but it went away. It's ok though, while he was standing over me asking if I was ok, I took my towel and snapped him right in the nuggets with it. Bulls eye.

Roman chair extensions
Bodyweight x 10
Holding a 45 and a 25 x 13 reps then the 25 slipped so I finished the 20 rep set with just the 45.
One last set with 2 35s (problem solved, same weight) for 20 reps. Burned like PURE HELL. Big time PR. Hams are turning into steel cords.

Grip work with a buddy, plate pinches, grippers, rolling thunder.

Finished with some roll out abs with a barbell.

**dopamine72** · 05-13-2009, 01:35 PM

One of the best workout logs I have seen, love the you tube videos, that bench press was incredible. keep up the good work. repped.

**SonOfDoom** · 05-13-2009, 11:43 PM

Thanks dude!!!!!!

**SonOfDoom** · 05-15-2009, 08:28 PM

Fri

Max effort upper

Seated military press. Previous best lift was 255

Barx50 different grips to warm up
135x10 Felt sluggish with wider grip
185x1 Flew up with narrower grip
225x1 Flew up
275x1 Flew up (20lb PR)
300x0 Just got stuck at bottom
280x0 Got stuck again oh well. Blew my load trying 300. Go big or go home though, right?

Lying dumbbell triceps
30s x 10
50s x 10
60s x 6
55s x 6
50s x 6
45s x 6 Just kept burning out after 6 reps. Triceps SUPER pumped and cramping

One arm low pulley rows
1/3 stack x 10 each arm
2/3 stack x 10
Almost full stack x 5

Arnold presses (dumbbells)
60s x 5
80s x 5
100s x 4

1 set of pressdowns with whole stack, 12 reps

Dumbbell laterals thumbs up with 1 second pause at top of each rep
25s x 10
30s x 10 Not much weight but after everything else, shoulders were on fire for 20 min after this. Could hardly wash my face after training because arms and delts were so engorged with blood.

**SonOfDoom** · 05-19-2009, 12:40 PM

Tues

Speed lower

Straight leg powercleans (muscle cleans)

155x1
205x1
220x1 (feeling like nothing so far)
250x1
270x1
280x1
280x1
250x1 Everything felt AWESOME with these. Double overhand non-hook grip, grip felt like a vise too. Great explosive work.

GHRs, 4 sets of 5, negatives with assisted positive reps

2x20sit ups on foam roller on bench. Abs burning like crazy.

One more set of 5 on GHRs just to finish up.

3 sets per hand with a CoC #1 gripper, holds for time with just ring and pinky. Getting those small fingers stronger could be the key to unlocking a real strong grip in me.

**SonOfDoom** · 05-20-2009, 01:47 PM

Wed

Speed upper

Flat bench with doubled green bands

95x3 for 10 sets

Flat dumbbell bench
100s x 5 warmup
150s x 4 Got out of the groove and just got stuck
100s x 17

Tricep pressdowns with rope, half stack x 12 just to finish them off

Hammer strength high rows
2 plates per side x 10
4 plates x 10
5 plates x 10, hard set, leaning back on the last few to get them

Dumbbell upright rows
60s x 10
90s x 15

Couldn't even lift arms up after this.

Didn't look like much of a workout on paper but I was on the verge of puking thru most of it. Not a lotof sets but I go totally ape on my couple work sets per muscle.

**SonOfDoom** · 05-22-2009, 12:43 PM

Fri

Heavy lower

Deadlifts standing on a 6" box, beltless. Previous PR on these was 640, haven't done these in forever. Hams were still wrecked from GHRs 3 days ago but let's see how this goes.
Weights are weird because I used giant powerlifting collars, 5lbs each.

145x15
325x1
505x1
595x1 Like nothing
665x1 25lb PR. Had to hitch a bit at the top but when I did 640 way back when I hitched way more on that one so I know I'm at least 40lbs+ stronger on this lift. http://www.youtube.com/watch?v=AU7Xh...e=channel_page

Was walking back and caught my foot on this POS piece of plastic sticking up from the floor tiles and twisted my ankle, but it only hurt for a few mins. Just walked it off. I'm fine. Told the management tho, that's some BS.

Leg press
7 plates per side x 5
10 plates per side x 5
Add knee wraps. (L) knee bugging me still.
14 plates per side x 15. Felt very solid. Legs pretty blasted after this one. PR.

Standing lat machine abs, facing away
4 sets of 5 hard reps. Abs ripped up after these.

**SonOfDoom** · 05-24-2009, 12:07 PM

Sun

Max upper

Overhead press outs, top 1/3 ROM

135x10
225x1
275x1
305x1
335x1
365x1
405x1
440x1 Had it off the pins but it went backwards and I couldn't get it up again (story of my life)

Lying dumbbell triceps
45s x 10
65s x 8 (pr)
Giant fat lady got on my bench while I was resting so I let her have it.
55s x 10
45s x 10

Chest supported rows. Was at LA Fitness today and their row machine has different leverages so the same weight feels a lot heavier.
3 plates x 10
5 plates x 5
7 plates x 3
6 plates x 10

Rear delts on pec dec
2 sets of 20 reps with mid stack

1 set of 10 reps reverse grip preacher curls on EZ curl bar.

**SonOfDoom** · 05-26-2009, 04:38 PM

Tues

Speed lower

Speed box squats with bands
135x2
225x2
315x2
365x2
405x2
455x2
455x2
405x1 Felt slight groin strain, no big deal, just didn't warm up as well as I should have

Speed pulls from 14" with reverse bands
315x1
405x1
495x1
545x1
545x1
545x1
495x1 from floor. SUPER fast. These felt awesome.

Roman chair extensions
Bodyweight x 10
Hold 2 45s x 15 Hams about to blow off the back of my legs (PR)
Hold 2 45s x 15, drop the plates, 5 more reps bodyweight. Hams on FIRE.

Situps on bench with foam roller in back, 3 sets of 20 (PR) Abs feeling way stronger

Fixed axle grip hangs
55 sec, then 30 sec before I felt a little pinch in R forearm flexors so I gave it up. Very hard grip work.

**SonOfDoom** · 05-28-2009, 12:15 PM

Thurs

Speed upper

Speed flat bench narrow grip with heavy bands

Barx3
95x3 for 5 sets
145x3 Bar moving too slow even with this weight with all the band tension
95x3 for a few more sets

Standing barbell overhead triceps
45x40
145x10
195x3
235x5 HUGE PR, this was my MAX a few months ago
200x8

Lat pulldowns, steel bar wide grip
Half stack x 10
Full stack plus extra weight x 15 (PR)
Close grip palms in x 10

Various dumbbell laterals and crucifix holds with 30-40lbs a hand

Superset with V-handle pressdowns and rope cable curls, 2 sets of 10-20

So wiped out after this! I went ape on the weights today, there's still a couple dumbbells stuck in the ceiling...

**SonOfDoom** · 05-31-2009, 09:13 PM

Events

Conans, bunch of sets up to 800, felt great.

Barrel carry, bunch of sets.

GHRs 4x10

**SonOfDoom** · 06-01-2009, 01:01 PM

Mon

Max upper

Close grip floor press. Previous PR = 370

145x10
275x1
325x1
385x1 Easy (15lb PR)
405x0 Got stuck halfway, very close
395x1 (25lb PR)

Front squat lockouts/supports
265
355
445
525
625
Add belt
715
815
905, hold 5 seconds

Lying tricep dumbbells
35s x 10
50s x 10
70s x 8 (pr)
60s x 5
50s x 10

Chest supported rows
4 plates x 8
6 plates x 3
10 plates (WAY too heavy), just unracked twice ad tried a 1" rom rep.. fail. Just wanted to see what my absolute limits are on this.
6 plates x 10

Rear delts on pec dec, 4x10

One arm dumbbell clean and press
100 x 1 each arm
160 x 1 each arm, felt fine. 160 is on my press medley so just wanted to do this once.

**SonOfDoom** · 06-03-2009, 03:05 PM

Wed, bodyweight 324

Speed lower

Started with reverse hypers

360x10 for 8-10 sets, I lost count. Just really blew up the posterior chain.

Went to gym

Powercleans
165x2
215x2
255x1 for 3 singles, felt heavy after blasting my posterior chain so hard with the hypers.

Leg extensions
1/4 stack x 30
1/2 stack x 30
3/4 stack x 30
Full stack x 30 BURN

Lots of stretching to finish.

**SonOfDoom** · 06-04-2009, 01:31 PM

Thurs

Upper

Push press barbell with bands, previous PR ws 215

45x30
Add bands
45x5
135x1
135x1 Strict press, hard
185x1 Push press, hard
225x1 (10lb pr), flew up, just had to get in ape mode
245x1 (30lb pr), also flew up.
265x0 Close but no lift. Would have been a 50lb pr.

Overhead barbell triceps with bands, made it MUCH harder with the bands
95x10
95x8
95x5 Wow.

One arm rows on row machine
60 per side x 10
105 per side x 10
150 per side x 10 This thing was weighted heavy, this set was all out

Dumbbell upright rows up armpits
40 x 10
60 x 10
100 x 10

Combination seated DB curl with arnold press
40 x 10
60 x 6, getting super burned out at this point in arms

**SonOfDoom** · 06-06-2009, 05:08 PM

Sat

Knee was bugging me and I was getting a wicked L lower erector cramp when I'd try to bodyweight squat so I wasn't sure if I was going to go for a big box sq today. Was considering just doing hv leg press but I thought I'd try the box sqs and see how I felt.

Max lower

Box squats. Previous PR was 625 but it was beltless and on a bench one inch lower than the one I used today.

45x20
265x3 Cramping low back
355x1 Felt fine
445x1
Add belt
535x1 Flew up
Add medium wraps (knee bugging me too)
650x1 Flew up
675x1 Had more in the tank
My friend Andrew has done 700 from this height and he's a giant, so I had to beat him
705x1 YES

Roman chairs (previous PR, 2x15 with 2 45s)

Warmup bodyweight x 10
2 45s x 20 for 2 sets. PR. Hams felt way stronger than last time.

2 hard sets of ab rollouts with negatives

Just shot already. The roman chairs just wipe me out, could hardly walk after them.

Not as much volume as I should be doing, next lower workout will start with stair jumps then leg press for 20s, GHRs, and foam roller abs.

**SonOfDoom** · 06-08-2009, 12:57 PM

Mon

Max upper

Seated log press lockouts, no back support. Log at top of forehead. Hard sticking point.

95x20
195x3
285x1
305x0 CRAP
305x1
1 set of jump rope, 50 jumps
315x1 Very hard.

Jump rope, 50
Flat DB press
110s x 20
Jump rope, 50
110s x 12

Lat pulldowns
JR 50 (Jump rope, 50)
2/3 stack x 10
JR 50
Full stack, wide wide grip x 20 P.R., feeling SUPER strong on these, this 20 rep set BLEW UP my back and arms

JR 50
Half stack, V-handle pressdowns x 20

Threw up a couple times during training, doing the JR 50 between sets was HARD but wasn't totally terrible, it's going to totally blow up my cardio for the show. Not tons of sets, but I went SUPER hard on the sets I did. It's more important to have INTENSE sets versus more sets with less intensity....

**SonOfDoom** · 06-10-2009, 12:56 PM

Wed

Speed lower

Safety squat bar speed squats with green bands double looped at bottom and down to a 10-12" box.

Empty x 2
145x2
145x1
195x1
195x2
245x2
245x2
295x2
295x2
245x2
245x2
195x2

Heavy lunges
145x5 each leg
235x1 each leg
(previous PR = 270x3 each leg)
305x3 each leg (huge PR)
235x5 each leg

Belt squats (previous PR = 185x30, very hard)
200x30 PR. Way easier than the 185x30 I did last time. I only had to stop a couple times and legs were hardly burning at all.

No hams today, will hit them hard along with heavy front squats and abs on Sat.

**SonOfDoom** · 06-11-2009, 06:37 PM

Thurs

Speed upper

Speed bench with doubled up bands
10 sets of triples with various weights and grips

Standing barbell triceps extensions (previous PR 205x8 and 235x5)
135x10
205x16 (!!!) PR
155x10

Chest supported rows
3 plates x 10
5 plates x 5
6 plates and a 25 x 10

Rear delts on pec dec
Half stack, 2x20, BURNED

Axle curls
110x5 for 2 sets
Reverse axle curls
70x20

Recumbent bike
3 min: 1 min medium, 1 min highest setting and as fast as possible, 1 min cool down. Couldn't walk after this.

**SonOfDoom** · 06-13-2009, 02:45 PM

Sat

Max lower

Farmers deadlifts, low pickup
240 per hand x 10
330s x 1
Add straps
400s x 1 easy
420s x 1 More in the tank

Zerchers
135x3
225x1
315x1
405x1 Knee hurting, had to wrap L knee
Negative with 585

GHRs 5 sets of 5 with negatives/forced concentrics

2 sets of 20 of Roman chairs

3x10 Standing abs on lat machine

2x20 Hanging leg raises

**SonOfDoom** · 06-15-2009, 09:25 AM

400 per hand farmers DL http://www.youtube.com/watch?v=q6IhnIzgxq4

420 per hand farmers DL http://www.youtube.com/watch?v=wbdWK...e=channel_page

**SonOfDoom** · 06-15-2009, 11:47 AM

Mon

Max upper

Standing strict press with bar and band tension (135 was hard to strict press last week like this)

45x10
95x1
135x1
165x1
185x1 (50lb PR, not bad)

Front squat lockouts and supports
355x1
445x1
535x1
Latched belt
715x1
805x1
1005x1 Heaviest sh!t I've ever felt

Incline dumbbells
60s x 10
100s x 20 (pr)
100s x 12

Parallel grip lat pulldowns
Half stack x 15
Add straps
Full stack x 25

Recumbent bike
15min, kept heartrate in low 140s

**SonOfDoom** · 06-17-2009, 12:44 PM

Wed

Heavy lower

Safety squat bar box squats to parallel box

150x5
240x1
330x1
420x1
510x1
560x0
560x0 Just too hard with this bar, very hard angle, found some weakness in my body.
520x1 http://www.youtube.com/watch?v=JBCrDDXcPBo Maybe had 530-540 in me.. Super hard bar, wants to dump forward the whole time. Felt like a real hard front squat.

Roman Chairs

Bodyweight x 10
Bodyweight + 115 x 10 reps, dropped the 25lber x 8 reps, dropped the other 45, 7 more reps. AGONY. Hams felt like they were gonna rip off and fly across the room.

Abs on ab machine, 2 sets of 10

Leg extensions, 30 reps light weight, L knee bugging me so I didn't push it.

4 sets of 10-15 reps on Standing calf raises, holding at top each rep for a second.

**SonOfDoom** · 06-19-2009, 12:14 PM

Fri

Speed upper

Parallel grip bar speed flat bench with doubled up green bands, 10 sets of 3 with 95.

Standing barbell triceps overhead
135x10
185x1
225x1
275x2 almost 3 reps (PR). Got out of the groove, should have had 3 reps here.
295x1 (PR) http://www.youtube.com/watch?v=WO0ete8Hi3c
Added green bands, 135x7, 135x5. Makes it around 250 at top or more.

Rear delts on pec dec
4x10, ending with 200x10 (PR)

Pressdowns
Half stack x 15
More than half x 13

Leg extensions
1/4 stack x 50
Almost full stack (4/5ths) x 50 BURN BURN BURN couldn't walk for 10 min after this. Was planning on cardio today but I couldn't even walk after these. Will hit more cardio soon.

**SonOfDoom** · 06-20-2009, 05:59 PM

Sat

Core work

Reverse hyper: 360x20, try to hold at top every rep. Posterior chain feels like a locomotive. Good low back pump after 2nd set

Sit-ups with foam roll under back, 3x20

**SonOfDoom** · 06-22-2009, 12:13 PM

Mon, repetition upper and lower

Lying DB triceps. Previous PR 70s x 8

30s x 20
50s x 10
70s x 12 (pr)
60s x 8

Roman chairs (previous PR, 10 reps with 115lbs)
Bodyweight x 20
Holding 45 x 10
Holding 125 x 15 (HUGE PR)
Hoding 125 x 10

Pec dec chest and rear delts supersets, 3x10-10 reps, ascending weight

Recumbent bike: 15 min, heartrate mid 140s. Felt ok afterwards. Last time I did this I couldn't hardly walk afterwards.

**dealmaster** · 06-22-2009, 12:21 PM

damn you are a fricken beast. good luck in the meets!!

**SonOfDoom** · 06-22-2009, 04:18 PM

Thanks very much, man.

This weekend, California's Strongest Man

Day 1
315 Axle: clean once and press for reps

Deadlift medley: 600x3 axle, 700x2 18" deadlift, 800x1 frame, and side handle car deadlift for max reps.

800 Conan's wheel: one drop allowed.

Day 2
Overhead press medley: 300 axle, 315 log, 160 dumbbell, 250 keg

Carry/load medley: 25 feet carry then load onto platform. 300 keg, 270 sandbag, amd 220 giant barrel.

Stones: 220-270-330-360-??? Heavy 5th stone, not sure of weight

Goal: Win the first event so I can go last on the deadlift and pull just as many as I need to win, then same for conans. Day 2 finish strong, burn thru the events and come out the winner and new NAS pro strongman.

**SonOfDoom** · 06-24-2009, 05:16 PM

Speed axle press, 10 sets of 3 with 20lb axle and strong band tension at top

Stair jumps
20 jumps up one stair each
10 jumps up two stairs each
7 jumps up 3 stairs each
5 jumps up 4 stairs each
3 jumps up 5 stairs each

Feeling very explosive and light

15 minutes uphill treadmill, heartrate between 155-180

Chiro adjustment, fixed everything, back knee, ankle, finger, neck, hips, etc.

**SonOfDoom** · 06-30-2009, 03:27 PM

6th or 7th out of 22 at CSM over the weekend. Might post a full write up later if I feel like it. Everyone was insanely close and super strong, I made an error in the 1st event that ruined my chances of winning... never again! I'm 10x as motivated to rock at nationals then hit the Plat+ at the Arnold in March 2010.

USPF Nationals this saturday, want to hit 770 600 750. Openers will be 690 740 660

Tuesday, light assistance work. Bodyweight 328

Lying dumbbell triceps extensions
25s x 30
45s x 20
60s x 15
70s x 14 (2 rep PR)

Roman chairs, tried to get longer ROM, stretch more at bottom, can't do as much weight but it's a better way to do them I think. Better training.

Bodyweight x 20
+45 x 20
+90 x 20 Burned pretty bad but got some great stretching afterwards

Abs on 6" foam roller
2x20

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