Session A
A1. Power Cleans - 3 x 5 with 135
A2. Band Dislocates - 3 x 10
A3. Band Goodmornings - 2 x 15, 1 x 12 with green band

B. Speed Trap Bar Deads - 6 x 1 with 195

C1. Trap Bar Overhead Press
90 x 3, 105 x 3, 125 x 2, 135 x 1, 3 x 1 with 125

C2. Band Straight Arm pulls (super slow, 5 sec squeeze at peak) 3 x 5
C3. Clean High Pulls - 3 x 8 with 135

D1. Olympic Style Squats
Bar x 5, 95 x 5, 135 x 3, 185 x 2, 225 x 1, 255 x 1 (beltless PR), 275 x 3 (Tie PR)

D2. One-Arm DB Incline Press - 8 x 65, 2 x 10 with
D3. Vertical Jump x 1

Not a bad session at all, I mean I was really pushing to get 275 for 5 but it just wasn't in the cards. Maybe next time, and I thought the trap bar overhead could mimic a swiss bar/strongman log....NOT AT ALL. That thing was so damn hard to stabilize, but whatever. Live and learn..

Last Night
A. Military Press - 8 sets of 3 with 95
B. Yoke Bar Box Squats (box height at parallel)
5 x 2 with 175 (when felt too light i decided to ramp up..) 205 x 3, 235 x 3, 265 x 3, 295 x 3 ! (another some kind of big pr!)

C. Speed Bench - 8 sets of 3 with 155

D. Chain Suspended Bench ( 1" from chest) - worked up to 225 for 2 sets of 5

C. DB extensions - 3 x 12 with25, 1 x 16 with 25s (last set balls to the wall)

D. Tate Presses (3 time rest pause) - 25s x 15 5 6, 25s x 20 6 5, 25s x 20 8 6

E. DB Swings - 3 x 15 with 55s
-Destroyer set: 35s x 40 swings, 15s x 30 swings, 5s x 20 full reps, band pull aparts x 10

Today
A1. Military Press - 95 x 5, 105 x 4, 115 x 3, 125 x 2, 135 x 1
A2. Trap Bar Deads standing on 3 mats - 195 x 5, 215 x 4, 235 x 3, 260 x 2, 280 x 1

B. Mid-Shin Mat pulls with chains and bands in briefs
135 x 5, 225 x 3, 275 x 3, 275 x 3 with 1 chain per side, 275 x 5 with 2 chains per side, 275 x 5 with 2 chains per side 1 doubled light yellow band, 275 x 5 with 2 chains per side 2 doubled light yellow bands,
275 x 4 with 2 chains per side 1 heavy green band per sid

C. Plate high Pulls - 35s x 10, 3 x 8 with 45s
D. Power Shrugs - 4 x 6 with 275
E. Barbell Shrugs - 2 x 15 with 225
F. Band Pull aparts - 2 x 15

Last nights training and decisions*
A1. Clean High Pull 110 x 5, 130 x 5, 2 x 5 with 155
A2. Band Pulldowns - 4 x 20

B1. Circus DB Overhead Press - 55 x 3, 75 x 1, 95 x miss, 85 x miss
B2. Pull Ups - 4 x 10
B3. Snatch High Pulls - 2 x 8 with 130

Stopped had to take training partner home and got pissed at myself. We had a discussion how I have been stuck longer than I should be because I have been limiting myself mentally. Went back and did.

C. DE Bench - 6 x 3 with 155 and 1 chain per side (3 diff grips)

D. Circus DB Press Again - 55 x 3, 75 x 1, 85 x 1, 95 x miss (DAMMIT)

E1. Trap Bar Dead
150 x 3, 240 x 2, 330 x 1, 380 x 1, 420 x 1, 470 x 1, 490 x 1 (BIG PR!)

E2. Floor Press
155 x 3, 185 x 3, 215 x 3, 245 x 2, 265 x 3 (30 lb PR)

Realization:
I have decided to say screw it and tossing my lot in at a strongman competition over in allen town, PA July 21st. I looked at the events and 90% of them play to my strengths so I figured its as good as time as any to get the ball rolling.

The events are:
A. Alternating Circus DB Press - 100# and 120#, or 120# and 140# (I am screwed on these if I dont bring them up!) {I listed two weights because I haven't decided yet what class im going in at]

B. Keg Carry - 60 sec, 50 ft each keg - 200#, 220#, 230# OR 220#, 250# 270#

C. Car Deadlift - 60 sec time limit, suit and straps ok. - Economy car (i read somewhere its 550 for heavy weights and 450 for light weights?)

D. Max tire flips in 60 sec - 450# OR 550# tire (i have no idea where i am going to find a tire...)

E. Keg/Sandbag load - 60 sec limit - 200# sandbag, 200# keg, 250# sandbag, 250# keg

I am not worried at all for anything except the Circus Press, the tire flips, and perhaps maybe the car dead (worried the number may be wrong).

I am putting it into blast mode for eating and training, going to hit Overhead pressing hard and hammer the shit out of my back. I have 10-11 weeks to get my SHIT TOGETHER.

"I love pressure. I eat it for breakfast.." - Stanely Goodspeed

Lower Body
A. Mid-Shin Pin pulls against orange elitefts short pro bands
Bar x 3, 2 x 3 with 135, 225 x 3, 275 x 1, 305 x 1, 335 x 1, 365 x 1, 395 x 1, 425 x 0
2 x 3 with 275

B. Bottom-Up Rack Squats - 205 x 6, 3 x 6 with 185
C. Leg Press - 3 x pump work

D. GHR - 3 x 5 with bodyweight, 2 x 5 with 25, 2 x 5 with 5 lbs (took forever to get the weight right)
E. Lying Leg Curls - 3 x Pump work with 50 lbs

F1. Speed Pulls - 3 x 3 with 225
F2. Wide-stance zercher Band Goodmornings x 8
Repeated twice

I dont know how much the bands were at the top and I flat out dont care. All I can say it was alot and it was definitely a new kind of PR. Great lower body pump today and I am cramming down the food now. Good day.

Welll today is as good time as any to get back on the horse, and start posting in this log again. I am currently 5.5 weeks out from my strongman competition. This is my stress week, next week is a deload, and the following week is one last shot at gaining a bit more size and strength.

Back:
A. Power High Pulls
130 x 5, 150 x 4, 170 x 3
140 x 5, 160 x 4, 180 x 3

B. Barbell Shrugs
185 x 5
205 x 5
225 x 5
2 x 5 with 245
265 x 10
295 x 10

C. Farmers Walk Shrugs
2 x 20 with 95 lb bells
Dropset: 95 x 20, 45 x 20, 25 x 20

D1. Low Incline DB Shrugs - 4 x 10 with 45s
D2. Band Pull Aparts - 4 x 10

E. DB Rows
Strapless: 110 x 16 R (1 rep PR), 110 x 13 L
Strapped: 110 x 15

F. Chins - 2 sets to failure.

Right now my grip, lats, and traps are just flat out done...

Yesterday - The beginning of my last 4 weeks to get fat and strong...
A. Valslide Leg Curls - 2 x 10

B. Squats
Bar x 6
95 x 5
165 x 5
195 x 4
*put on Metal Ace Pro Briefs*
2 x 3 with 265
*Add belt*
4 x 2 with 300

C. Wide-Grip Push Press
Bar x 5
95 x 5
105 x 4
2 x 3 with 125
5 x 3 with 145

D1. Olympic Style Squats
145 x 5
175 x 4
200 x 3
230 x 2
3 x 2 with 220

D2. Seated Neutral-Grip DB Press
45 x 5
65 x 3
2 x 5 with 55

This was a hard, heavy, long and rough one. The fact that I survived and ate to support the training means I will get stronger. By the 3rd and 4th set of 2 on the brief squats. I took the estimates on my wide-grip push press easy this week, but it only leaves more room for progression. I am using the wide-grip as my overhead lift because I do not have access to a viking press at the moment and I feel this will carry over the most to the event.

Unfortunately I ran out of time on this session and I had to cut some of the accessory work, and supersetting what I could do with the set round of squats. I was calculated to take 230 for 4 x 2 but I felt myself bouncing out of the hole and than goodmorning'ing the weight up so I back the weight down to 220 to make sure my legs were doing the work.

Tuesday - Deadlift and Upper Body Assistance
A. Deads off 3" of mats
2 x 5 with 135
220 x 3
2 x 3 with 260
310 x 2
3 x 2 with 340

B. Floor Press against 40 lbs of chains
2 x 10 with 115 lbs
4 x 3 with 195
2 x 5 speed reps with 105
105 x 22 in 90 sec

C. Plate High Pulls - 25s x 10

D. Barbell Shrugs
200 x 5
220 x 5
250 x 5
2 x 5 with 270
290 x 3

E. Old-Time Standing DB Rows
55s x 10
3 x 8 with 65s

F. Heavy DB Rows
110 x 13
85 x 20

I was scheduled to do 4 x 2 with 310 on the deads but I was smoking them, even 340 for doubles felt too easy. Definitely eager to see where my deadlifts fall later this week.

Wednesday - Deads and Press
A. Deadlifts
135 x 5
225 x 3
275 x 3
2 x 3 with 315
365 x 2
4 x 2 with 385
*Put on King Pro Deadlifter*
410 x 1
440 x 1

B. Push Press
Bar x 5
105 x 3
115 x 4
2 x 3 with 135
155 x 2
165 x 2
3 x 2 with 155

C1. Lateral Raises x 10 with 25s
C2. DB Swings x 15 with 25s
Repeated 3 times.....burn was crazy!

D. Close-Stance Low Box Squats against doubled mini bands
Bar x 3
135 x 3
*Put on loose Ace Briefs*
135 x 5
155 x 3
175 x 1
155 x 5
175 x 3
195 x 1

E. Dimel Deads
10 x 95 and pro short monster minis
2 x 10 with 95 and pro short light bands

Hammies and glutes smoked, finally done!

I am going to go hit the MAG-10 and finibars hard and recover. The only thing I am debating is whether or not I am going to take 1 or 2 days off between this and my next workout. I can't decide which would better suit me..

Some deads from last night...

Friday - Squat, Bench, Squats
A. Squats
Bar x 5
145 x 5
175 x 4
*put on ace briefs*
2 x 3 with 250
3 x 3 with 280 <--the plan called for 5 sets but I cut it when the third rep on the 3rd set moved REEALLY slow

B1. Close-Grip Bench
95 x 5
135 x 5
155 x 4
2 x 3 with 185
Paused all final reps up to this point than got a crazy idea to contrast my final top sets

215 x 3 no pauses
215 x 3, paused final rep
215 x 3, paused last 2 rep
215 x 3, all paused
2 x 3 with 215 no pauses

B2. EZ Bar Curls
4 x 10-5-5 with 40 lbs (10 mid, 5 top, 5 full)
50 x 12
60 x 10
70 x 8
2 x 3 with 80 lbs
1 x 50 with 20 lbs (2 pauses to get there)

C. Olympic Style Squats
145 x 5
165 x 5
2 x 5 with 200 <--the workout called for 4x4 with 220 but I knew no way my legs and back would hold up to the weight

D. Floor Extensions - 2 x 10, 2x8, 2x3, 1 x 50 (with 25s and 30 lbs, 10 lbs on the 50 rep set)

DONE! Deadlifts and push presses today....we'll see how this goes!

Saturday - Deads, Press, Deads
A. Pause Deads
135 x 5
225 x 3
275 x 3
2 x 3 with 315
3 x 2 with 365
- I hope who ever thought of these died a horrible death...

B. Push Press
95 x 5
115 x 5
5 x 5 with 135

C. Floor Press against 2 chains
155 x 3
165 x 3
2 x 3 with 175
185 x 2
2 x 2 with 195
205 x 1

D. Reverse Band Deadlifts (short pro light bands)
315 x 3
365 x 3
2 x 2 with 405
2 x 2 with 455
480 x 1
500 x 1 <-- some kind of cheap PR

Last two sessions
Monday - Bench, Squat, Bench

A. Bench
Bar x 10
95 x 5
135 x 5
2 x 4 w/ 165
2 x 3 w/ 185
5 x 3 w/ 205
(Paused all final reps)

B. Squats
Bar x 5
95 x 5
135 x 3
Added briefs
185 x 5
215 x 5
225 x 5
5 x 5 w/ 245

C. Bench
115 x 5
145 x 5
4 x 4 w/ 185

D. Incline bench
3 x 6 w/ 135
3 x 3 w/ 145

E. Hyper deads
3 x 6 w/ bar
3 x 3 w/ 95
Bw x 20

Everything felt heavy as F@$

Wednesday - Deads, Bench Accessories, Deads
A. Sumo Pin Pulls (plates were about an inch off the ground)
135 x 3
185 x 3
225 x 1
*put on briefs*
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1 (20 lb PR)
2 x 1 with 315

B. High Incline Bench
3 x 6 with 110
3 x 3 with 130

C. Floor Press
3 x 6 with 155
3 x 3 with 185

D. Mat Pulls
*Briefs On*
225 x 4
255 x 4
2 x 4 with 285
4 x 3 with 315

E. Belt Squats w/ 3 sec negative
(excluding Bar)
25 lbs x 8
50 lbs x 8
75 lbs x 8
100 lbs x 8
Dropset: 125 x 7, 110 x 3, 75 x 3, 50 x 5, 25 x 9

Decent overall training session tonight, I hit about a 20 lb PR on the pin pulls today which I am pretty ok with considering I didn't think my strength would've been all that great on the lift. I changed up the sheiko program a bit in that I decided to pull for a max from pins so I could really work on my weakness off the floor and have an accurate number to base the training percentages off of.

Kept the pressing to a moderate weight to get a training effect from it rather than just ego lift.

Belt squats at the end to smoke my quads...they worked perfectly...

Friday - Bench, "Squats"
A. Close-Grip Bench
*All final reps paused from here on out*
Bar x 5
95 x 5
135 x 5
165 x 5
2 x 4 w/ 195
2 x 3 w/ 205
225 x 2
*all reps paused from here on out*
225 x 2
2 x 3 w/ 205
*feet out front and all reps paused from here on*
195 x 4
165 x 6
135 x 8

B. Bar Dips
Bw single band x 8
Bw 2 bands x 6 for 2 sets
Bw x 12

C. Reverse Band Squats
55 x 5
135 x 5
*put on briefs*
185 x 5
225 x 4
*stopped, lower back just hurt too bad to continue*

D. Goodmornings
*kept briefs on*
4 x 8 with 135

E. Hanging Leg Raises x 60 reps in 6 sets
F. Single Leg Reverse Hypers against chains - 3 x 8

Well shitty workout today. I Knew my back wasn't feeling too solid from the the beginning on, and while I hit what I need to on the bench, my lower back just didnt hold up for the squats so I stopped and just did the light accessory work.

Hopefully tomorrow will be better...

Bonus Training Day - Saturday - Squats, Presses, Pulls
A. Reverse Band Squats, box height at parallel
Bar x 5
95 x 5
*Added blue reverse Bands*
135 x 5
185 x 5
*put on ace briefs*
235 x 5
2 x 5 with 275
2 x 5 with 305

B. Military Press
Bar x 6
75 x 6
95 x 6
2 x 6 with 105
3 x 6 with 95

C. Lateral Raises - 10 lbs x 25, 20, 15, 10

D. Chain Suspended Rack Pulls from just below knee
135 x 3
200 x 3
250 x 3
290 x 3
340 x 3
380 x 3
430 x 2,
430 x 1 (rack broke before i could get the second rep.... -_______-)

E. Very Close stance, Heels elevated Front Squats - 3 x 10 controlled tempo, no lockout
F. Split Squats - 2 x 10 w/ 25 lbs, 1 x 15 5 step ups at bodyweight
G. Dead Man Squats x 12

Today was an extra squat day and I had alot of fun with it. My back still felt like shit but I was able to work through it better today. My saturday workouts are suppose to be another pulling type day but I decided that since I have switched to sumo pulling (for the time being atleast), that squat variations will do the most for it.

So I feel like I'll be rotating exercises in at out such as...
Sat Exercises:
Cycle 1:
Reverse Band Squats - 3 weeks
Yoke Bar Squats - 1

Cycle 2:
Reverse Band Pulls in Full Gear - Either 1 Week pulls, than 2 weeks cambered bar goomornings from straps, light reverse band squats 1 week
or
Pulls 3 weeks, Light Reverse Band Squats 1 weeks

Cycle 3:
Squats against Bands - 3 weeks
DE Squats - 1 Week

Cycle 4 Peak
Free Squats - 2 weeks
peak 2 weeks

Mock Meet

And my weekly split would either be...

Monday - ME Lower Body
Tuesday - OFF
Wednesday - Sheiko Squats, Bench, Squats
Thursday - Deads, Bench, Deads
Friday - Back Work (for neglected lats)
Saturday - Squats, Bench, Squats
Sunday - Arms (mostly just biceps)

OR

Monday - Squats, Bench, Squats
Tuesday - Back
Wednesday - Deads, Bench, Deads
Thursday - OFF
Friday - Squats, Bench, Squats
Saturday - ME Lower
Sunday - Arms

ORrRrR

Monday - ME Lower
Tuesday - OFF
Wednesday - Squats, Bench, Squats
Thursday - Back
Friday Squats, Bench, Squats
Saturday - Deads, Bench, Deads
Sunday - Arms

Right now I think option A seems the smartest and easiest to recover from.

video from last night

Monday - Squats, Press
A. Reverse Band Squats (0 off at top, 6-80 off at bottom)
135 x 3
185 x 3
*put on briefs*
235 x 3
275 x 3
2 x 3 w/ 305
4 x 3 w/ 335

B. Speed Pulls standing on 2 mats against monster mini pro short bands - 10 x 1 w/ 155

C. Close-Grip High Incline Press
Bar x 3
95 x 3
135 x 1
155 x 1
175 x 1
5 x 3 with 145 (all paused)

D. Tate Presses - 3 x 10 w/ 25s
E. Seated Band Goodmornings - 2 x 20 w/ bar and light bands

Wednesday - ME Upper
A. Reverse Band Bench (Green Bands)
135 x 5
195 x 5
215 x 5
5 x 5 w/ 255

B. Incline Press - 115 x 12, 125 x 10, 3 x 8 w/ 115
C. DB Bench, 3 x 8 w/ 75, 65 x 8, 55 x 10, 45 x 12 (feet up)

D. Light Reverse Band JM Press - 6 sets of 8 w/ 95 lbs

E. YTW Raises - 4 x 8-8-8 w/ 5-10 lbs

I realized sheiko isnt for me at this time period because I understand that it is a primarily a strength builder and right now what I desperately need is to regain the size I lost and build even more. I saw myself trying to modify sheiko too much and decided itd be a much better idea to stick to a more basic, less demanding template so I can focus on gaining size.

Its been a long time since I gave this log some love. Im on week three of my training cycle with big Matt from elitefts. So far bodyweight is up 3 lbs and im feeling stronger

Monday - Bench
A. Bench
Bar x 8
95 x 6
135 x 5
165 x 3
5 x 5 w/ 185

B. 30* Incline Bench
95 x 10
125 x 10
155 x 10
175 x 7
185 x 6 <20 lb PR
3 2 2 2 2 x 175 (15 sec rest between sets)

C. DB Bench
55 x 12
65 x 10
75 x 6

D. Close-Grip Bench
135 x 10
155 x 7
155 x 6
6 x 2 w/ 155 (15 sec rest between sets)

E. Rolling Extensions
25 x 10
30 x 8
35 x 6

Tuesday - Deads
A. Deads
135 x 6
225 x 5
275 x 3
315 x 2
365 x 1
405 x 5 PR

B. Deadstop RDL's
185 x 12, 205 x 10, 225 x 8, 2 x 6 w/ 245

C. Trap Bar Shrugs
Worked up to 295 x 10
3 x 10 w/ 155 (more purposeful sets)

D. Bulgarian Split Squats - 3 x 15 / Bodyweight.

Wednesday - Back, Shoulders
A. Chins
Wide Overhand - 2 x 15
Medium Neutral - 1 x 10
Underhand Close-Grip - 1 x 10

B. DB Rows
55 x 8
75 x 6
95 x 20, 95 x 15

C. T-Bar rows
65 x 12, 70 x 10, 85 x 8
Dropset: 85 x 8, 70 x 8, 65 x 8, 50 x 8, 25 x 8

D. Seated DB Cleans
6 x 10 w/ 25s

177 left, 185 right

177 left, 185 right

10 weeks difference.

Really been hitting legs hard and I think its starting to show...I hope.

Last comparison