Linear Conditioning
Jump Rope – 3 min.
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
I am slowing integrating the agility and conditioning days.
Archive for October, 2014
Repetition Deadlift
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
Upright Row – 60% x 12 reps x 3 sets – 80 lbs
Barbell Pullover – 60% x 12 reps x 3 sets – 55 lbs
Dumbbell Bicep Curl – 60% x Fail x 3 sets – 30 lbs Alternating x 15, 30 hammer x 15, 30 x 15
Hanging Leg Raise – Bodyweight x 12 reps x 3 sets
http://jtsstrength.com/articles/2014/10/22/best-way-learn-strength/
One of the best articles I have read.
I am currently taking ISO Fast Whey Protein, Dark Rage, and Dark Matter from Maximum Human Performance. I have only used them for about a week so I will keep you posted on how they are affecting me/working for me and post a product review when I am done with them (maybe a couple months worth so I can make sure I am getting the full effect).
Hello All,
I should be mostly caught up on my training journal. I am sorry that I don’t keep it updated daily. I am going to try to do a better job with that. No excuses for why I haven’t. I just need to do it.
Dynamic Overhead Press
Speed Overhead Press – 60% x 3 reps x 8 sets w/30 sec-60 sec rest – 115 lbs
Bench Press – 60% x 12 reps x 3 sets – 200 lbs
Lying Tricep Extension – 50% x 8 reps x 3 sets – 70 lbs
Dumbbell Fly – 50% x 12 reps x 3 sets – 20 lbs
Dumbbell Lateral Raise – 50% x 12 reps x 3 sets – 20 lbs
Multidirectional Agilty
So…I didn’t actually do the agility part of this workout. I did the accessory exercises.
Side Bend – 50% x 15 reps x 3 sets – 30 lbs
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Maximum Effort Squat
I trained at the Heavy Hammer Gym today so I don’t have enough weights to max out. This is what I did:
Squat – 135 x 10 pause, 225 x 5, 295 x 2, 400 x 2 x 2
Straight Leg Deadlift – 80% x 15 reps x 3 sets – 160 lbs
Leg Extension/Curl – 80% x 12 reps x 3 sets – 140/95 lbs (found a huge imbalance between by quads and my hamstrings. asked some questions on Starting Strongman Facebook group and got advice on other accessory exercises to help strengthen my hamstrings or work my mobility.)
Calf Raise – 80% x 25 reps x 3 sets – 160 lbs
Abdominal Crunches – Bodyweight x 30 reps 3 sets.
Maximum Effort Overhead Press
Unable to do actual overhead press, but still did accessory exercises for this day.
Close Grip Bench Press – 80% x 8 reps x 3 sets – 195 lbs
Kaz Press – 80% x 12 reps x 3 sets – 85 lbs
Barbell Shrug – 80% x 10 reps x 3 sets – 185 lbs
Here is the weight bench that I am using at the Heavy Hammer Gym. It is the Marcy Pro series bench and squat rack. It came with 300 lbs of weight. 2″ olympic plates and bar. I have purchased 2 more 45 lb plates to go along with it.
Heavy Hammer Gym 