IRON & STONE: Adventures of an Amateur Strongman

[mouse]

7/2/2020

18" Box Squat
395x4, 410x4, 425x4, 400x4

Incline CGB + Bands
235x5, 250x5, 255x5, 240x5x2

Head wasn't in it today, was building a grill between sets lol

I'll hit the DB work tomorrow with log...

[mouse]

7/3/2020

Strict Log
205x4, 225x4, 235x3, 215x4x2
Rough start. Changed up the order today. Still out of the rack. No bands. Shouldn't have missed 235 by I doinked the rack and got off balance. I've been doing these in flat and I suspect it's messing with me. On my heels a LOT...

Deficit DL + Bands
410x4, 425x4, 440x4, 420x4
Not bad, trying to keep these fastish, basically speed reps...

Incline DB Press
50x15, 65x15x2, 65x12
Worked in from yesterday

Stone to Shoulder
220x3x4
Tacky on, blech, one motion though felt good

Band Leg Curl
20x2, 15x2 red band

[mouse]

7/6/2020

Squat
425x1, 405x3, 340x6x2, 340x8
Playing with the reps a bit here... again not pushing much...

Bench
370x1, 335x4, 300x4x4

Dips
BW+25x10, +40x10, +50x10x2

Lots of beer and BBQ this weekend lol, fat and bloated, but feeling OK otherwise...

[mouse]

7/7/2020

Deadlift
600x1, 520x5, 475x8, 475x6x2
No straps single, top 5 felt great, backoff I pushed into higher reps instead of adding weight...

Incline Bench
255x5, 265x5, 275x5, 255x5x2
Ripped some cat pee on the top 5 and prolly could have added another 5-10, meh, added backoff volume so I'll bump up next week if it feels good

Good Mornings + bands
150x10, 200x10, 240x10x2
Decided maybe I shouldn't sandbag these so hard lol

[mouse]

7/9/2020

18" Box Squat
400x4, 420x4, 440x4, 400x4x2

Incline CGB + Bands
235x5, 250x5, 260x5, 245x5x2

Z-Press
135x10, 145x10x2, 135x10

Band Face Pulls
25x4 red

Don't know if I mentioned it (or if it's worth mentioning) but I've been doing these box squats with a pretty wide stance. I know some dudes don't change it up but it's been feeling good on my knees...

[mouse]

7/10/2020

Log Press
205x4, 225x4, 235x4, 245x4, 225x4, 185x12 (strict)
Off the floor clearly makes a huge difference in my rack position hahahah

Deadlift + bands
405x4, 425x4, 445x4, 405x4x2
Lolz I straight up forgot I've been doing these from deficit... heat got to my brain... oops...

BB Curl 90 sec rest
95x10x4

Nordic Curl 60 sec rest
10, 5, 5
So after like 5 I'm basically in free fall... sooooo...

Band Pull Through 60 sec rest
15x3 heavy band
Strongman after dark presents... probably gonna sub these in...

[mouse]

I took delivery on a new pair of farmers handles and a drag sled yesterday... should I aim for a new heavy ass farmer PR this weekend?

*scratches beard menacingly*

[mouse]

7/13/2020

Squat
435x1, 405x3, 340x6x4

Bench
375x1, 340x4, 300x5x4

Dips
BW+25x10, +40x10, +50x10, +35x10

Training two 'comp' lifts back to back is proving to be challenging (in the time I want to spend training) haha... but I've got two more weeks of this before a deload sooooo...

[mouse]

7/14/2020

Deadlift
605x1, 525x5, 480x6x3, 455x6
Had to be smart and back off that last set of six... third set had a bit of a ramp that I'm not comfy with in training. Other than that seemed OK...

Incline Bench
255x5, 270x5, 280x5, 255x5x3
These felt better than expected. Could have added maybe another 5 or so to the top set... don't want to get too greedy though lol...

Good Morning
150x10, 200x10, 240x10x3
Fuuuuuck sets of 10 make me want to puke... last week for these though...

[mouse]

Starting next week I'm flipping the third movement on Day 2 and Day 4... basically because I'm sorta/kinda still treating Day 4 as an 'event day' where I can change that movement on the fly. Day 2 slot is currently a squat supp, and Day 4 slot is a DL supp. I planned to train front squats in that slot but I know right now I'm gonna be too hammered from DL vol on Day 2 to train it appropriately... so it's moving.

So the week from here will look like:

D1:
'Comp' Squat
'Comp' Bench
Bench Acc

D2:
'Comp DL'
Bench Acc
DL Acc

D3:
Squat Acc
Bench Acc
Press Acc

D4:
'Comp' Press
DL Acc
Squat Acc*
*Carries/Drags/Events/Etc

[mouse]

7/16/2020

18" Box Squat
400x4, 420x4, 445x4, 400x4
Cut a set out, maybe the humidity was killing my energy but these were feeling shitty...

Incline CGB + Bands
235x5, 250x5, 265x5, 245x5x3
Last week I screwed up and used lighter bands, this week was back to black but was still able to add a little weight and some volume.

Z-Press
135x10, 145x10, 150x10, 135x10
Was able to add a little, called it after 4 sets...

[mouse]

7/17/2020

Bit more of an 'event day' today...

Log Press
210x4, 230x4, 240x4, 250x4, 225x4x2
Paused dips on the backoff sets

Max Farmers Carry
315 x ~45 ft (PR)
Man I could see the finish line but my left hand wasn't having it lol. Either way, significant PR...

RDL
315x10, 345x10, 365x10
These technically start next week but after farmers the thought of band deads was terrible lol

Incline Skull Crushers
105x12x3

Myo Reps EZ Bar Curl
75x14, 5, 5, 4, 4, 3

[mouse]

7/20/2020

Squat
455x1, 355x6x4
Sacrificed the top triple/five for a few pounds on the single because I'm already waffling on training the squat even though I told myself I wouldn't...

Bench
365x1, 345x4, 300x5x4
I started running this with the intent to break 405, this may be my own hubris talking, but I'm kinda thinking it's already there. Bench is feeling solid... I didn't push the single, as I don't want to get too greedy...

Floor Press Close Grip
185x8, 205x8, 225x8, 245x8
Wasnt sure where I'd wind up so I just tossed on 20 at a time until something slowed down... I'm thinking next week will be a little more focused weight wise... small pump in the tris so they did something lol

[mouse]

7/21/2020

Deadlift
605x1, 530x5, 480x5x4
I was shooting for 5x5, but I'm starting to get signs that the volume is beating me up a bit... top 5 still feels really good though...

Paused Incline Press
205x4, 225x4, 245x4, 230x4
Heavier than I thought I'd go, probably gonna cap these around 235 though next week... we will see...

RDL
315x10, 345x10, 365x10, 345x10
Easier than another squat for sure... but holy crap...

I need to get my hands on some Gatorade or something stat... it isn't even super hot today but I'm getting drained between sets too easy...

[mouse]

7/23/2020

SSB Squat
380x1, 350x4, 330x4
Surprused by the complete lack of volume, but grateful lol

Paused 2 Board Bench
315x5, 345x5, 365x5, 345x5x2
Ooooookay so this is why people like bench haha. My little DIY 2 board works great, based it off the FTS shoulder shaver. Lots of fun...

Press
135x10, 155x10, 165x10
Cardio, probably start at about 145 next week...

[mouse]

7/24/2020

Fat Grip Deadlift - 1 Hand
155x1
Fucked around and tried Armlifting USA's challenge this month, got 155 but the damn bar kept swinging lol, I could prolly get a little more if I practiced...

13" Deadlift
635x1, 565x4, 535x4
No better way to kill a part of your soul...

Incline Close Grip Bench
225x4, 255x4, 275x4, 295x3, 275x4
Damnit that 295 was 100% there lol, the 4th rep drifted a little back though and I pushed it too far forward in reflex... next week for sure...

Front Squat
185x8, 225x8, 240x8
OK then, 225 was going dandy until the bar started sliding down my right delt... I was soaked with sweat, tried to correct it but the last rep wound up on my bicep... ow. Switched to the SSB but in my daze I didn't remember to flip it... so I fought it through the reps and basically decapitated myself to get out hahaha...

Suitcase Carry - 60ft
185x1, 135x3
Down and back, switching hands... so 8 total runs... 185 was wicked tough on my left side, so I just took 135 focusing on moving FAST...

Suitcase Hold
225 lbs each hand, ~20 second left side, ~28 seconds right side

[mouse]

7/27/2020

Bench
375x1, 350x4, 315x4x5

Close Grip Floor Press
210x8, 230x8, 250x8x3

Myo Rep Curls
80x14, 5, 5, 5, 4, 3

Abbreviated training today... flooding problems in the garage again... very frustrating...

[mouse]

7/28/2020

Deadlift
545x5, 495x5, 475x5, 455x6x2
Might be a 545 rep PR... don't care enough to verify...

Paused Incline Press
205x4, 225x4, 235x4, 245x4, 225x4x2

RDL
315x8, 345x8, 365x10, 345x10

Testing something on the deadlift today, I think if (when) I run this template in the future I'd nix the singles in the first half... just go for a top set of 5, and then back down for volume. This is just me... singles aren't a great gauge for me I don't think... especially on deadlift where I'm fatigue builds up fast across sets. Today was testing how I felt keeping RPE somewhat constant backing down. Then when I back down too far, I just add a rep or two until I'm back to where I need to be for the set...

RDLs I just fucked up and looked at the wrong cell... I'm careless like that. Caught it half way through haha

[dw]

How did you like the BBM templates you mention in your lifting history?

[SeanHerbison]

Abbreviated training today... flooding problems in the garage again... very frustrating...

Aquatic cross-training.