Over 35 Lifter
 
Zen and the Art of Being Epic (Sheiko for Strongman experiment starting at pg 11)
 

TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 1 Day 2
OHP
5 X 105
5 X 125
5 X 135 felt so damn good!
Dick presses
3 x 5 x 95
lat pulls
3 x 10 x 170
overhead triceps extensions
3 x 10 x 105 last set faded quickly
Sandbag carries
5 x 100ft x 150lbs first one felt heavy but the rest were true sprints with long rests in between

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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 1 Day 1.2
Aparently I

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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 1 Day 1.2
Aparently I am a world class dunce. I dread the 5's week, yet repeated it for no good reason--accept I can always use the volume.
so...
Deadlifts deja vu all over again
5 x 285
5 x 325
5 x 375
Front squats
5 x 155
5 x 205
5 x 225
2 x 245 probably should have toughed this out, but I was pretty fatigued and worry about injury
Sandbag carries
3 x 100ft x 150lbs was running out of time. I really wanted to do something else but these were convenient and I got the work in

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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 1 Day 2
Log Clean and Press
3 x 140
3 x 160
3 x 180
1 x 190
1 x 200
1 x 210 new PR!
Axle C&P
3 x 125
1 x 155
1 x 175 (no sleeves)
Push press (out of a rack/no sleeves)
3 x 125
3 x 155
3 x 175


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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 3 Day 1
Deadlift
5 x 325
3 x 370
1 x 415
1 x 445 new PR--move'n on up! It came up smooth and as usual I felt like I had more.
goofing off, running late so I skipped my accessory work
Sandbag carries
3 x 100ft x 175

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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 3 Day 2
OHP
5 X 125
3 X 135
1 X 155
Dick's presses
2 x 5 x 85
1 x 3 x 85
Lat Pulls
5 x 180
incline press
5 x 185
3 x 225
1 x 245
overhead tri presses
3 x 10 x 105
I skipped conditioning work because I have maxed on DL (still feeling that although I am still a CNS deny-er) and a small PR on OHP...and I was running out of time.

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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 3 Day 3
Log c&p (all reps cleaned)
5 x 160
3 x 180
1 x 200
Farmers
100 ft x 130 per hand
3 x 50ft x 130 per hand

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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 4 Day 1
A short, rushed training due to a whole lot of BS
Deadlift (with the shittiest bent bar on the planet)
5 x 285
5 x 335
5 x 375
Front Squat
5 x 165
5 x 210
4 x 220...and out

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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 4 Day 2
OHP--axle
5 X 105
5 X 125
5 X 135--a rep PR, I can't believe I x5'd my max from a few months ago--WAR KRAKEN!
Felt generally achy as hell, not sure what is the issue. The only change I made in my diet was to stop raiding the snack machine like its my job
Incline press
5 x 185
5 x 205
5 x 225 grinders
Lat pulls
3 x 10 x 170
face pulls
3 x 15ish x 100
tri pushdowns with the rope, good pauses at the bottom
3 x 10 x 100ish

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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 4 Day 3
Log clean & press cleaned once
3 x 160
3 x 180
3 x 190
Axle C & P
1 x 135
1 x 175
1 x 195
1 x 205 new axle PR
0 x 210 I was feeling off all morning, couldn't get the leg drive to work with the press. I think I have much more in the axle if I was fresh.
Sandbag carries
3 x 100ft x 150lbs first two were sprints, the third was a walk

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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 4.2 Day 1--a repeat of the "3's" week due to automobile forced deload
deadlift--the warm-up felt good so I was a little high on the weights
3 x 315
3 x 365
3 x 405
Front squats
3 x 205
3 x 245
3 x 265
sandbag/giant fucking chain drag medley
2 x 50ft up, jog/50 ft back

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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 4.2 Day 2
OHP (axle)
3 x 115
3 x 125
3 x 145
dick's presses
5 x 85
Lat pulls (fat bar but with perpendicular handles)
4 x 10 x 170
Incline bench
3 x 185
3 x 225
3 x 255--I'm feeling this the next morning
Tricep pushdowns w/rope and pause
2 x 10 x 100
1 x 7ish x 100

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TheKraken
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Join date: Dec 2011
Posts: 1021

531 for strongman week 4.2 Day 3
Log clean and press
3 x 140
3 x 160
3 x 180
1 x 200
1 x 220 a new PR
Yoke walk
100 ft x 445 one drop to turn around

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