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Thread: -90kg Strongman

  1. #31
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    29. april

    Snatch, deadlift, bench press, rowing

    Polarized cardio
    4000m row,
    15.38 - 1.57.0 pace
    10s sprint after every 3 minutes, peak på 1.19.0 pace

    Oh squat holds, jefferson curls, muscle snatch, slow pull snatch

    Power snatch
    3 på 40
    3 på 50
    3 på 60
    3 på 70
    3 på 80

    Deadlift, double overhand, no belt or straps (weightlifting bar)
    5x80kg
    3x130kg
    3x160kg
    3x190kg
    2x200kg
    2x210kg

    Bench press w. 3 sek stop
    10x20kg
    5x80kg
    3x110kg
    3x120kg
    3x130kg
    3x130kg

    Rowing, 5 runder (90s, 90s, 90s, 120s, 120s)
    5 pullups og 10 dips between each round
    13.57 min, 1.52.1 pace
    2007m distance
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  2. #32
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    30. april

    Running, gymnastics

    Running, 4x4 min on / 2 min off
    3,9 km, 5 min/km avg

    Tired shins after 4 runs in 8 days.

    Pullups SS Dips
    21 + 41
    9 + 13
    7 + 13
    6 + 13
    6 + 13
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  3. #33
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    1. may

    Clean, front squat, rowing

    10 min row/mobility/bike
    Front squat holds, jefferson curls, slow pull cleans, front rack opener


    Power clean
    5x60kg
    3x80kg
    2x90kg
    2x100kg
    1x110kg

    Clean
    1x120kg
    1x125kg
    1x130kg

    Front squat
    5x100kg
    3x120kg
    2x140kg
    1x150kg
    1x160kg

    Rowing, 6x45s on / 3.45 off
    1609m, 1.23.9 avg

    Had planned some heavy floor presses too, but ran out of time. Will do them tomorrow.
    Last edited by TheJizzle; 05-01-2020 at 05:15 AM.
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  4. #34
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    2. may

    Floor press, loglift, rowing, strongman cardio

    rowed 1 minute between first 4 warmup sets.

    Floor press
    10x20kg
    10x20kg
    5x60kg
    5x100kg
    3x120kg
    3x130kg
    3x135kg

    Loglift
    5x32kg
    5x62kg
    3x82kg
    3x1x92kg
    5x82kg

    Row
    1 minute test: 372m (1.20.6 avg)

    Cardio circuit
    45s on / 15s off
    1) 220kg tire flips
    2) 60kg atlas stone hold
    3) Rowing
    4) Bike erg

    Cool down:
    15 min row, 3600m (2.03.3 pace)
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  5. #35
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    3. may

    Safety bar squat, bench press, gymnastics, rowing

    2k row; 7.55

    Lunges, paused squats, goodmorning, bootstrap squats

    Safetybar Squat
    10x30kg
    10x30kg
    5x70kg
    5x110kg
    3x140kg
    2x160kg
    3x180kg (video)

    Bench press
    10x20kg
    10x70kg
    10x105kg
    8x112,5kg
    12x120kg

    Gymnastics complex; 3 MU, 8 dips, 5 pullups, 2 high knee raises
    4 sets

    Db Lunges
    5x26kg
    5x26kg
    5x26kg

    Rowing; 5k (2.02.1) + 2k (2.03.8) + 1k (2.03.7)

    Last edited by TheJizzle; 05-03-2020 at 10:30 AM.
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  6. #36
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    4. may

    Snatch, deadlift, rowing

    2k row, 7.37
    Jefferson curls, oh squat holds, slow pull snatches, muscle snatch

    Full snatch
    3x50
    3x60
    5x70

    Deadlift, double overhand, no straps or belt
    5x110
    5x150
    2x170
    9x185

    Circuit;
    3 Rounds
    6 WG Pullups
    2 150 kg Clean pulls
    3 Deficit handstand pushups
    10s L-sit

    Rowing, 20 rounds, 1 min on / 1 min off
    1.41.7 avg, 5895m total
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  7. #37
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    5. may

    Running, gymnastics

    12 min run
    2,4km, 5.00 km/ min

    E2MOM
    6 pullups + 11 dips

    5x1/1 min run
    1,4 km, 5.00 min/km
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  8. #38
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    6. may

    Squat, loglift, rowing, cardio

    2k row, 6.57.5

    Squat
    Wobbly legs after the row, and wobbly wl bar as well, so took it easy.
    5x60
    5x100
    3x130
    3x150
    2x170
    2x190
    2x200

    Loglift
    5x32
    5x52
    5x62
    5x72
    5x82
    6x87

    Polarized cardio;
    2 rounds of the following
    2 min endurance row before each of the following (1.58.5 pace) - total of ~5500 meter
    1 min tire flips (220kg)
    1 min pushups
    1 min stone hold (60kg)
    1 min power cleans (80kg)
    1 min db snatches (32kg)
    1 min hollowhold
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  9. #39
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    7. may

    Walking, gymnastics, stongman

    5km walk

    Pullups SS Dips
    1+2
    2+4
    3+6
    4+8
    5+10
    6+12
    7+14
    8+16
    9+18
    10+20
    12+24


    Small stone to shoulder
    3 reps
    Big stone to hip (new technique)
    3 reps
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  10. #40
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    8. may

    Rowing, power clean, floor press

    Row; 4km row, for every 3 minutes: 10 sec sprint (peak: 1:18, avg: 1:20)
    15.55 min

    Front rack drill, front squat holds, slow pull cleans

    Power clean
    5x60
    3x80
    2x90
    2x100
    2x105
    1x110
    1x115
    3x1x120

    Floor Press
    10x20
    5x60
    3x100
    3x120
    1x130
    5x140

    Circuit;
    4 rounds
    Pendlay row (3x80kg), tire rotations (20 reps), straight leg box jump (up to 80cm)

    Row; 2x750m+10 sec sprint halfway, 2x500m+10sec sprint half way
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  11. #41
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    9. May

    Safety bar squat, bench press, rowing, farmers walk

    2k row, 8.14
    + 3 attempts at low pull; best 1.13 PR

    Bootstrap stretch, kang squat, reverse Lunges, asian squat

    Safety bar squat
    10x30
    5x70
    5x100
    3x130
    3x160
    1x175
    3x185 PB

    Bench press
    10x20
    5x60
    5x100
    5x120
    5x130
    4x138
    5x145

    Circuit;
    4 rounds
    10m Farmers walk (increasing weight up to 2x115), 5 one arm Pushups, 6 Wg pullups

    Row, 15 min (3600m)
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  12. #42
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    10. may

    Walking, gymnastics

    6km walk

    Pullups SS Dips
    24+45
    8+13
    8+13
    8+13
    8+13
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    11. may

    Squat, loglift, rowing

    Squat
    10x20
    5x60
    5x100
    3x140
    3x170
    1x182,5
    8x192,5 (wobbly bar, lost the air near the end)

    Loglift
    5x32
    5x52
    5x72
    10x82
    1x87
    1x92
    1x97

    Circuit, 4 rounds;
    2x100kg power clean, 2x100 kg snatch pull, 2x100kg pendlay row

    Rowing, 20x30s/60s
    1.32.8 avg

    2k cool down.
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  14. #44
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    12. may

    rowing

    4km, 2.04.8 pace
    4 min rest
    3km 2.00.8 pace
    3 min rest
    2km 1.54.9 pace
    2 min rest
    1 km 1.46.4 pace
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  15. #45
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    13. may

    snatch, deadlift, gymnastics, rowing

    2500m row, increasing SR for every min.

    Jefferson curl, cuban pres, OH squat hold, BTN press, slow pull snatch

    Muscle snatch + snatch + OH squat
    5x40
    5x50
    3x60
    2x65
    1x70
    1x73

    Deadlift
    5x60
    5x100
    5x140
    2x160
    14x180

    Skull crushers SS Pullups/chinups
    50 + 6
    50 + 6
    50 + 6
    50 + 6
    50 + 6

    Row circuit, 10 rounds:
    1 min rowing, 3 muscle ups, 1 min row, 5 Strict HSPU
    1.51.4 pace
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  16. #46
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    14. may

    Safetybar squat, bench press, gymnastics, row

    Pancake, wide pancake, lunges, kang squats

    Safetybar squat
    10x30
    5x80
    5x130
    3x160
    1x180
    3x190 PB

    Bench press
    10x20
    5x60
    5x100
    5x120
    5x130
    6x140

    Circuit, 5 rounds
    5 dips (up to +80kg), 3 pullups (+20kg), 3 half tire flips (to hip extension)

    Row, 8x2 min / 1 min
    1.47.3 pace, 4472m
    + 1000m, 4.04.1
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    👽👽👽👽👽👽 MinisterOfLust's Avatar
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    Looking strong and impressive.
    🎄Mods changed my sig. ™Copyright ©2003 - 2005- 2017. All Rights Reserved. Uncle penis™ is a registered trademark of MinisterOfLust.
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    Originally Posted by MinisterOfLust View Post
    Looking strong and impressive.
    Thanks a lot If things are opened at that time, I plan to do my next strongman competition in august, so still good time to work on the basics.
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    15. may

    Clean, OH press, stones, rowing

    Polarized row;
    4x3.50 min endurance pace + 10 second sprint, no rest between
    3955m, ~1.21.5 avg for sprint

    Clean + military press
    1+3 x 40
    1+3 x 50
    1+3 x 60
    1+3 x 80
    1+1 x 90
    Cluster
    1x100
    1x110
    1x115
    1x118 PB

    Front Squat
    5x100
    3x120
    2x140
    1x150
    1x160
    1x170

    Stone complex (to shoulder, oh pres, lunge)
    6 rounds

    Polarized row
    5x2.50 min endurance + 10 second sprint, no rest between
    4422m, 1.21.9 avg sprint
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  20. #50
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    16. may

    Floorpress, rowing, gymnastics

    Row; 1km warmup
    10x20s/1.40 min
    1251m, 1.19.9 avg

    Floor press
    10x20
    10x60
    5x100
    5x120
    1x140
    4x145 PB

    Gymnastics;
    Muscle up + Bar dips + Pullups
    1+2+1
    1+4+2
    1+6+3
    1+8+4
    1+10+5
    1+12+6
    1+14+7
    1+16+8
    1+20+10

    And couple of tries on our new stones and logs.
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    17. may

    Walking, gymnastics, stones

    6km walk
    Pullups SS Dips
    10+20
    10+20
    10+20
    10+20
    10+20
    10+20

    Long stone to shoulder
    5-6 tries
    1 perfect with rest on shoulder.
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    18. may

    Grip, accesories, tire flips, rowing

    Session 1
    Deadlift, double over hand, wl bar
    10x20
    5x60
    5x90
    5x140
    3x160
    1x180
    1x190 + 10s hold
    1x190 + 10s hold (lock grip)

    WG Pendlay row SS WG BTN pres
    5x40kg + 5x40kg
    5x40kg + 5x40kg
    5x40kg + 5x40kg
    5x40kg + 5x40kg

    Barbell curls + Deficit pushups
    10x20 + 10
    10x20 + 10
    10x20 + 10

    Session 2
    Circuit 3 rounds;
    1000m row, 2 tire flips, ascending weight up to 300
    2.09 pace, 3000m
    Circuit 10 rounds;
    500 row, 1 tire flip (all on 280kg)
    2.03 pace, 5000m
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    Some of the 280kg flips from today.
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    19. may

    Session 1
    Row, squat

    row, 1km warmup, 4.13
    1 minute test: 379m, 1.91.1 pace PB

    Squat
    10x20
    5x60
    5x100
    5x140
    5x160
    10x180

    Row, 7km
    30.57.4, 2.12.2 pace

    Session 2

    Loglift up to 3 singles on 95
    Some tries on the new circus dumbell
    Some tries on the new axle bar

    8 sets of 5 chinups
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    20. may

    Safetybar squat, bench press, rowing, strongman

    Safetybar squat
    10x30
    5x80
    5x130
    3x160
    1x185
    3x195 PB

    Bench press
    10x20
    5x70
    5x105
    5x115
    13x125

    Strongman/rowing circuit;
    6 rounds of;
    500m row + 1 tire flip (300kg)
    500m row + 2 Circus dumbell pres (35 kg)
    Total of 6000m
    1.59.8 pace
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    21. may

    Clean + push press, row/strongman circuit

    2k row

    Power clean + push press
    5x20
    5x60
    3x80
    2x90
    1x95
    1x100
    1x105
    1x110
    1x115

    Pull ups, narrow to wide + CG Bench press
    8 + 5x100
    8 + 5x100
    8 + 5x100
    8 + 5x100

    Circuit; 4 rounds
    500m row, AMRAP HSPU, no rest
    ~1.55 pace, 16,12,10,10

    Circuit; 4 rounds
    2 Tire flips (200kg) + 20/15/10/5 cal row + 30m 55kg log carry

    5k row, 1.59.0 pace
    Last edited by TheJizzle; 05-21-2020 at 07:40 AM.
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    22. may

    Gymnastics, rowing

    Pullups SS Dips
    24 + 48 (PB)
    5+10
    5+10
    5+10

    Rowing, 20 rounds; 45s/1.15 min
    4551m, 1.38.8 pace
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    23. may

    Deadlift, snatch, rowing

    5x5 min row, sprint for last 10s of each 5min period, no rest between.
    6249m, 2.00.00 avh

    Power snatch
    5x40
    3x50
    1x60
    1x70
    1x75
    1x80
    1x80
    1x85
    1x85

    Deadlift
    5x110
    3x150
    3x170
    10x195

    Muscle Ups + 1-arm Db strict pres
    5 + 5x20
    5+5x24
    5+5x28
    5+5x30
    6249m
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    24. may

    Walking, gymnastics

    4km walk (shortened because of rain)

    3 sets of WG Pullups + dips variations
    3 sets of MG Pullups + dips variations
    3 sets of Chinups + dips variations
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    25. may

    Safetybar squat, bench press, loglift, rowing

    Safety bar squat
    10x30
    5x70
    5x110
    3x150
    1x180
    2x200 PB

    Bench press
    10x20
    5x70
    3x105
    3x120
    10x135

    Loglift, EMOM 10
    92, 95, 97, 99, 101, 101, 101, 101, 101, 101

    Row, 5x400m / 5 min
    5 rounds
    1.27.8 pace
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