Powerlifting and Strongman

**SonOfDoom** · 09-05-2018, 11:33 PM

Pin pulls standing on 2 blocks, previous best 390kg.

Warm-ups

265
315
400!
380
Low back pumping huge and couldn't budge 345, didn't want or need to push it.

Right ham pinching, dead meat.

**SonOfDoom** · 09-09-2018, 03:21 AM

Park upright shoulder presses
29! +2 from last time

Second set 7?

**SonOfDoom** · 09-09-2018, 09:33 PM

Park assisted pull-ups, 40 reps, 20 wide 10 medium 10 narrow all without stopping. Insane cramping after, lot of stretching.

**SonOfDoom** · 09-12-2018, 12:19 AM

Park shoulder push-ups, pecs
Previous best 83,

88! +5

No down set

**SonOfDoom** · 09-15-2018, 12:55 AM

Seated barbell military, no back support. Previous pr 145kg

75 many triples
100 all singles
125
140
150!
140
135
125

Leg extensions warm-ups then full stack x 72

**SonOfDoom** · 09-18-2018, 12:16 AM

Tues, high rep ssistance

Blue band reverse hyper at the park, 43
Close grip parallel pullups, leg assisted, 50 reps (ouch)

**SonOfDoom** · 09-22-2018, 01:32 AM

Rack pulls standing on one block, previous PR 410kg

264x3 x2
473x2
584x1
694x1
782x1
925x1! (420kg), +10kg PR
804x1

DONE

Hams still not recovered from stupid banded reverse hypers four days ago but still finished the pull.

**SonOfDoom** · 09-24-2018, 01:32 PM

Tue morning, park strict shoulder pushups, previous best 28

30! Still felt rough 3 days after hard rack deads

**SonOfDoom** · 10-04-2018, 04:11 AM

Few days of random high rep upper stuff, today Thursday, deads. Standing on three blocks, 2-3" deficit off pins.

264
374
473
584
694
838 (+10kg from last time)
804

Barbell overhead hanging grip hangs with knee ups, two sets.

**SonOfDoom** · 10-07-2018, 06:30 PM

Park strict shoulder push-ups, 31. +1 from last time. Little bit much shorter and tri band work this week so should cut that out and just focus on the park shoulder push-ups. Huge pump!

**SonOfDoom** · 10-10-2018, 05:21 AM

Some pullover style pull-ups in my door frame last night then double blue band triceps this morning. Final DL and press training this Sunday before the competition 10/28

**SonOfDoom** · 10-11-2018, 12:18 AM

Park shoulder push-ups upright, 33! +2 from last time. Need to rest upper body now...

**SonOfDoom** · 10-14-2018, 04:15 AM

2 weeks from the comp, strained left erector, mid back. Only 10 days from deficit pin pull max, those are way too stressful to be able to train deads again after only 10 days. Need a full 2 weeks or more.

Pin pulls standing on 1 box, 13" or so height.

264, felt like crap
374, felt like crap
473, felt like crap
584, felt like crap
694, felt like crap
782, felt like crap. All weights flew up but just felt way heavier than normal and no real fire or drive, no emotions. Felt very blah.

Latched belt
848, flew up faster than 782 (true max is probably 940+) but felt an erector strain.
Stripped the bar

Assistance work,
Leg curls
Leg exts, full stack x80
GHR on 45 degree chair
Lat pulldowns
DB laterals
Pec deck
Seated triceps

**SonOfDoom** · 10-18-2018, 10:19 PM

Shoulder pushups upright at park, 35! +2 from last time. Second set just a few reps.

**SonOfDoom** · 10-20-2018, 04:17 AM

Sat morning, assistance work

Grip hangs on fat bar with leg raises
Wide grip parallel pullups, straight up, head through bars

Sat night at gym

Lying leg curls, 2x20-25
Seated DB rear delts, 3 sets
One legged leg press, 3x10
Tricep pressdowns, 2x high reps
Situps on U bench, 2 sets
One legged calves on leg press, 2-3 work sets
Left arm static holds on low pulley row, few holds until huge arm cramps, felt awesome
Pec deck, 2 work sets

**SonOfDoom** · 10-31-2018, 01:28 AM

After 15 days rest from the back strain #2, went in and am returning to extreme deficit pulls with free bar, no pins! Wide grip, so less bar rebound. Difficult! 6" box, index about 7" from bar center, almost snatch grip. After, top center quads, hips, hams, everything aching. Good! Felt sorta rusty from one legged squats a few days ago, an achy R ham, and just from not doing these in a few months.

264x2
473x2
584x2
672x2
716x1, 716x1

Seated barbell press, no back support, no elbow sleeves
242x1
242x1
286x1x3

Left arm pulls on low pulley row, grabbing double ropes, heavy 3s and 5s

**SonOfDoom** · 11-10-2018, 12:37 AM

Snatch grip deficits up to 716 lots of singles up and down, seated backless press up to 319, elbows and Delts beat up so full two weeks off before the All Japan

**SonOfDoom** · 09-12-2019, 12:08 AM

Standing strict press narrow grip, thumb on first ring, no leaning back
264
286
297
308
341X, went too crazy, wider grip, leaned back to press and strained L pec again
Narrower grip super upright strict press
Many singles 297-264 slow negatives. Last time did index on first ring, more power and safer.

3" deficit deads standing on blocks in rack, stiff bar, straps, no belt
396
573
661
749
815
749
661

Assistance
Leg curls
Calf raises
Low pulley rows

**SonOfDoom** · 09-17-2019, 01:31 AM

Quick back blast

Low pulley rows, one work set with a down set, no rest

Seated horizontal row machine, same

Wide grip straight bar lat pulldowns, same

One arm deads with 1.5" handle dumbbells up to 170

**SonOfDoom** · 09-19-2019, 12:23 AM

Db laterals with front high finish and hold, up to 14kg dbs

One arm db laterals

Front crucifix hold, palms up

Rope pressdowns
Wide grip straight bar pressdowns
One arm pressdowns

**SonOfDoom** · 01-14-2021, 01:23 AM

Starting over

Handstand pushups at park, 2 reps then 2 more singles with slow negative.

Legs on wall 20 reps

Goals are:
848 deficit DL on 6" box
846 axle deadlift no belt
330 seated press with no back support

**SonOfDoom** · 01-14-2021, 03:15 PM

2 sets explosive pushups early morning

Park pullups PM

**SonOfDoom** · 01-15-2021, 07:14 PM

Rack squats bottom up
Up to 694
640x2
580x2

Leg press high reps
Hams
Leg raises

Bodyweight 149kg LOL

**SonOfDoom** · 01-20-2021, 12:32 PM

13 dips

PM one legged squats, pullup rows

**SonOfDoom** · 01-26-2021, 01:20 AM

Monday leg curls at park, wrecked

Tues. 12" box squats, felt horrible, Knee pain, back felt lame and hams/inner thighs garbage but whatever. Need 5 days full res for Sunday.

Many doubles with 472 then 518 last set.

Seated db laterals 2 sets
Tricep pressdowns 2 sets
Roman chair leg raises 2 sets of 20

**SonOfDoom** · 01-12-2022, 09:33 PM

Feet elevated pushups, 49 again.

Still recovering from back blasts the past 2 workouts, 16-17 day rest until rack pulls for reps and heavy high angle Smith presses, and more.

340 bodyweight.

**SonOfDoom** · 04-28-2023, 06:33 PM

2 weeks ago DL, 3 singles with 330kg. Rebuilding from hip/glute strain.

Bodyweight 325-ish. 50-100a ed, 975t w

Today, 4 singles with 335kg

Ab wheel 2 sets

Db rotator cuff work 3 or 4 sets

Db laterals 2 sets

Goal is competing in either Portugal or Poland in August and getting DL to 3+ singles with 365-375 and then 400+ by the end of the year.

**SonOfDoom** · 04-30-2023, 04:29 PM

Park pullups, curl grip, parallel rings wide and medium, full rest (maybe) until Saturday

**SonOfDoom** · 05-02-2023, 01:04 AM

Start 1300wk t

Shrugs

No atraps
264 x 5
352x5
374x5
Add straps
210 x 10
230 x 6
210x10
170x 5

One leg leg curls
Stack x 23 R leg and 3 forced
Stack x 26 L

**SonOfDoom** · 05-04-2023, 05:58 PM

Wed
Hammer front raises 19 reps

Thurs
Aus pullups 2 sets

Fri
Low one arm rows machine very heavy 3-6 reps

Calves on leg press 35, 20

L arm bicep AW work

Rope pull down abs 2 sets

Rotator cuff work

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