-90kg Strongman

[TheJizzle]

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

[TheJizzle]

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

[TheJizzle]

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.

[TheJizzle]

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)

[TheJizzle]

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)

[TheJizzle]

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

[TheJizzle]

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

[TheJizzle]

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

[TheJizzle]

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

[TheJizzle]

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

[TheJizzle]

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)

[TheJizzle]

10. may

Walking, gymnastics

6km walk

Pullups SS Dips
24+45
8+13
8+13
8+13
8+13

[TheJizzle]

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.

[TheJizzle]

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

[TheJizzle]

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

[TheJizzle]

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

[MinisterOfLust]

Looking strong and impressive.

[TheJizzle]

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.

[TheJizzle]

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

[TheJizzle]

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.

[TheJizzle]

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.

[TheJizzle]

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

[TheJizzle]

Some of the 280kg flips from today.

[TheJizzle]

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

[TheJizzle]

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

[TheJizzle]

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

[TheJizzle]

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

[TheJizzle]

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

[TheJizzle]

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

[TheJizzle]

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