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Post by Jared Enderton on May 19, 2010 21:47:59 GMT -5
that is a legit oly squat my man. You have always been pretty explosive anyway.
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Post by porksota on May 27, 2010 22:17:25 GMT -5
5-27-2010 Pressing. Again, "holding back" a bit because I'm at the other gym tonight.
Barbell Jerk from Rack 45x10, 95x5, 135x3, 185x3, 225x3, 275x3, 295x1, 315x1, 335x1, 345x1 Barbell Push Press 225x5, 255x3
Assistance Circuit - 4 moves, 30 seconds rest between each, 2 minutes rest between each circuit of 4. 3 Rounds total. Got it? Seated DB Press 50x15x3 Face Pull 72x15x2, 106x15 Neutral DB Bench 70x15x2, 70x12 Tricep Push Down 122x15x3
One Arm Lateral DB Raise 25x10x2
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Post by porksota on May 28, 2010 18:47:10 GMT -5
Expect to see those assistance circuits more often.
5-28-2010 16lb. Sledge Strikes - 10 minutes 5 Minutes rest 2 Rounds of; 10 50# KB snatch per hand - 150# Prowler for 200 ft.
1:1 W:R on the KB/Prowler
200ft. prowler sprint
Tough Stuff. Doing more and more of this type of shit.
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Post by Jared Enderton on May 28, 2010 19:19:54 GMT -5
What are some of your goals for this year? How do you structure your training? Those look like some aewsome conditioning workouts
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Post by porksota on May 29, 2010 8:19:31 GMT -5
My goals have changed a bit. Currently priority number one is getting leaner and lighter and keep or increasing my strength as much as possible while doing so. I've tossed the 250's out there as a benchmark for the bodyweight.
Some Strongman Numbers: 400 Axle clean and press 600 Deadlift 350 Log Press 900 Yoke for 100ft 360 FW for 100ft. (I've had higher PRs on different handles so should be reasonable)
Highland Games Numbers (Current PRs in parenthesis): WOB 15' 6" LWFD 62' HWFD 32' Caber turn more of them Light Hammer 120' Heavy Hammer 100' Braemar 39' Open Stone 47' Sheaf 16# 30', 20# 24'
Grip Numbers - My grip has fallen off: Credit Card Set a CoC 3.5 300 2" Vbar Deadlift the Coulter Bell
I tend to have 3 or 4 big lifting sessions a week with Met Con days and "Arms" days mixed in, still adjusting things a bit but that's pretty standard. Working now with 4 days a week, 2 upper, 2 lower as I'm trying to stimulate lean mass and boost my metabolism.
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Post by Jared Enderton on May 29, 2010 8:24:58 GMT -5
Those would be some HUGE strongman numbers. I am not too familiar with the highland games #'s/benchmarks but a few of them look like great goals. If you can hit those # s weighing in the 250's (Which I think you can), you will be one lean mean lifting machine.
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Post by porksota on May 29, 2010 9:43:49 GMT -5
you will be one lean mean lifting machine. Correction; a War Machine.
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Post by porksota on May 31, 2010 14:18:16 GMT -5
5-29-2010 Deadlift 135x10x2, 225x5, 315x3x2, 405x1x2, 455x1x2, 495x1, 520x1, 540x1, 560x1 Legitimately a lifetime PR. Further proof of the embarrassment that is my deadlift. I typically wouldn't take 90 pounds jumps to work up but I'm still acclimatizing to the heat...
Light Yoke Walk 500x100ftx2
DO Axle Rack Lockouts - ~22inches 303x5, 333x5
5-30-2010 Log Push Press 80x10x2, 130x5x2, 170x5x2, 220x5, 260x1 Flat DB Bench Press 80x10, 100x10
Prowler - 150lbs. Sprint 100ft. at every 30 second mark. Just over a 1:1 W:R. 10 sprints, 5 minutes. Damn near puked.
5-31-2010 Run 1 Mile on the Track; 10:42. Been curious as to how awful I have gotten on this end of the training spectrum. That includes some walking breaks, FTR.
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Post by Jared Enderton on Jun 1, 2010 17:18:34 GMT -5
woohoo! deadlift PR. I am curious to see your form. I know once I switched my DL style/form my DL shot through the roof (Because I made it match my strengths).
Also, that mile was pry pretty humbling huh? Keep at it, dude.
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Post by porksota on Jun 4, 2010 9:29:51 GMT -5
Outside of being a puss, my problem is almost exclusively form... my Oly habits creep in.
6-2-2010 Box Squat - Little higher than usual but its been a while... 65x10x2, 115x10, 155x5, 205x5, 245x5, 295x5, 335x5 GHR Redx10, BWx10, BWx10 Leg Ext., etc.
6-4-2010 1 Mile Walk BB Jerk f/Rack 45x10, 95x5, 135x5, 185x3, 225x3, 275x3 BB Push Press f/Rack 275x1, 300x1, 315x1
Overhead Supports ~ 4 inch ROM Worked up to 550lbs. Hit like 6 PR weights on the way up. Assistance Circuit - 4 movements, 3 round. 30s between movements, 2m between rounds...
Seated DB Press 60x12x2, 70x10 Face Pull 120x12x3 Neutral DB Press 80x12x3 Tricep Pressdown 156x12x3
DB Lateral Raises 25x12 30x12
30 Minute Pool Workout.
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Post by Jared Enderton on Jun 4, 2010 19:11:45 GMT -5
holy crap...550lbs overhead. That is crazy.
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Post by porksota on Jun 5, 2010 9:41:13 GMT -5
Despite less-than-stellar eating the last few days and all-out gross eating last night I still hit my bodyweight benchmark of 272lbs. this morning. The goal is 269 by next Sat.
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Post by porksota on Jun 6, 2010 18:46:27 GMT -5
6-5-2010
Deadlift, light form work 365x10, 405x1x2 or 3 fast pulls Sumo Deadlift 315x3x3 Axle Power Clean 123x5, 173x5, 213x5 Yoke 300x100, 500x100, 590x100, 680x30s Hold
Next Saturday should go FW, Yoke, Stones...
6-6-2010 Log Press 80x10, 120x10, 130x5, 170x5, 200x5, 220x7 Dips 25x8, 45x8, BWx12 Lat Pulls 100x12x2, 150x12 Flat DB Flys 35x10, 40x10 Cuff Stuff
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Post by Jared Enderton on Jun 8, 2010 18:34:16 GMT -5
Nice job on the weight loss, and the log pressing. I hate rep work for log pressing haha.
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Post by porksota on Jun 11, 2010 12:32:57 GMT -5
Rep work suck, especially on my screwed up bear of a log. Mobile events tomorrow and more rep work on the log on Sunday.
6-8-2010 14" Cambered Bar Box Squat - Medium box, just below parallel 55x10, 105x5, 145x5, 195x5, 235x5, 285x5, 325x5, 375x5, 415x1 Tough bar when you don't use it often.
"KB Squat on Tire" 100x20 150x20x2 Brutal when you don't do it often.
6-11-2010 Barbell Jerk F/Rack Usual warm-ups... 308x1, 330x1, 352x1, 374x1, 379.5x0 374 matches my lifetime PR. Seated 1 Arm DB Press 55x8, 65x8, 75x8, 85x8, 90x6 Random pulls on the fat grips DB Fly 30x10, 35x10, 40x10, 45x10, 50x10 Overhead DB Extension 65x10, 75x10, 85x8 or 10
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