Archive for October, 2014

Workout – 10/31/14

Posted: October 31, 2014 in Training Journal
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Linear Conditioning

Jump Rope – 3 min.

Abdominal Crunch – Bodyweight x 30 reps x 3 sets

I am slowing integrating the agility and conditioning days.

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Workout – 10/30/14

Posted: October 31, 2014 in Training Journal
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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

Shared from WordPress

Posted: October 30, 2014 in Announcements

http://jtsstrength.com/articles/2014/10/22/best-way-learn-strength/

One of the best articles I have read.

Current Supplements

Posted: October 30, 2014 in Announcements, Product Reviews

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).wpid-20141009_164133.jpg

Catch Up

Posted: October 30, 2014 in Announcements

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

Workout – 10/27/14

Posted: October 30, 2014 in Training Journal
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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.

Workout – 10/22/14

Posted: October 30, 2014 in Training Journal
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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

Marcy Pro

Posted: October 21, 2014 in Announcements

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.Marcy Pro