The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
Zen and the Art of Being Epic (Sheiko for Strongman experiment starting at pg 11)
 

TheKraken
Level

Join date: Dec 2011
Posts: 929

531 for strongman week 2, day 1
I basically skipped mobility, but I was feeling good
Deadlift
3 x 275
3 x 325
3 x 365 best DL session in a long time
Bilateral leg press
this press is the huge ElitFTS Monster press, no idea how much the sled weights but it is a mutha
10 x 135
3 x 5-7 x 225
Gooooood Mornings
5 x 135
5 x 165
Kettlebell swings
10 x 70lb
7 x 88lb
5 x 88lb I was tempted to go heavier but the groin/hams are still not 100%
...and some abs


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TheKraken
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Join date: Dec 2011
Posts: 929

531 for strongman week 2, day 2
Squats
2 x 10 x 135--its a start. I was feeling a little under-motivated so I thought some light squats might wake me up and a chance to get my form back together.
OHP
3 X 115
3 X 125
3 X 135 I have my max set at 155, so the top set should have been 140 x 3, but that max is a little aggressive and not actually proven. 135 x 3 was a PR, and was probably an 8.5 for effort.
Dick's Press
5 x 3 x 95
Lat pulls
180 x 10
200 x 8
200 x 8ish
Incline press
3 x 165
3 x 225 big jumps, but in hulk mode so run with it
3 x 245
Overhead triceps extensions
7ish x 85
7ish x 2 x 95

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TheKraken
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Join date: Dec 2011
Posts: 929

531 for strongman week 2 day 3
Log
3 x 140
3 x 150
3 x 170 cleaned all reps, becuase I droped the first rep
1 x190 easy peasy, but missed 2 other attempts, fatigued
Squats
3 x 5 x 135 paused
Car DL
3 x 5 x 850 tire

Finally feeling healthy and capable agian. Triceps were not really at 100% after Thursdays attempt to murder them, but still some good work on the log.

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TheKraken
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Join date: Dec 2011
Posts: 929

531 for strongman week 3 Day 1
Deadlifts
5 x 305
3 x 345
1 x 385
Front Squats
5 x 175
3 x 225
1 x 245
reverse hypers
3 x 5ish x+90 my posterior chain was toast at this point, but I got some good work in. I feel like I had much more in the tank for deadlifts, but I wanted to make sure I got some FS in too.

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TheKraken
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Join date: Dec 2011
Posts: 929

531 for strongman week 3 Day 2
OHP
My warm-up kind of sucked and I didn't feel in the groove, but time marches on.
5 X 115
2 x 125
1 x 135 this came up without a fight. I really should have gone for a PR, but was not feeling 100%
dick's press
3 x 3 x 95
high pulls
3 x 3-5 x 95
Lat pulls
10 x 150
10 x 2 x 170
Incline press
5 x 155
3 x 205
1 x 235
tricep pushdowns
10 x 155
10 x 175
10 x 185

I cant believe I am not nearly as sore as I thought I would be. Usually if I am feeling off I feel like a train wreck the next day. Either way, I got the work in. No fight in me lately, not sure what that's about. I have been unusually calm and peaceful, but last night just sort of blah.

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TheKraken
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Join date: Dec 2011
Posts: 929

531 for strongman week 3 Day 3
Log
5 X 140
3 X 160
1 X 180
1 X 190
0 X 3 X 200
Viking Press
10 x +90
10 x +110
7 x +140

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TheKraken
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Join date: Dec 2011
Posts: 929

531 for strongman week 4 Day 1
Deadlift
5 x 265
5 x 325
5 x 1 x 365 So...I got no sleep the night before, due to stress and the first days of no carbs. My grip was failing pretty badly and I had to go with a mixed grip (I 2X overhanded 405 before) but the real symptom of no sleep was that I read my programing worng and did the 3's week loads with 5's. Although it felt like a bad workout, in reality it was a pretty solid one.
bilateral leg presses
3 x 5 x 135 groin still not 100%
followed by some rolling and mobility in an effort to reduce DOS...feeling pretty good this morning considering.

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TheKraken
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Join date: Dec 2011
Posts: 929

531 for strongman week 5 Day 1
Deadlift
3 x 285
3 x 325
3 x 375 All double overhand
Front Squats
3 x 175
3 x 195
3 x 200
Tire flipping
3 x 50ft x 750lb tire

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TheKraken
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Join date: Dec 2011
Posts: 929

531 for strongman week 5 Day 2
OHP
3 X 110
3 X 125
3 X 135--no sleeves, nice and easy
Lat pulls, Fat Bart
3 x 7-10ish x 180
Sled pushes
3 x 100ft (with a turnaround) x 230lbs

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TheKraken
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Join date: Dec 2011
Posts: 929

531 for strongman week 5 Day 3
Log clean & press
3 x 140
3 x 160
3 x 1 x 180
Farmers
3 x 100tt x 140/hand
200 ft x 140/hand doing dat cardio!

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