Deload Day
Stretch – 10 mins
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Bench Press – 135 lbs x 10 reps x 1 set, 225 lbs x 5 reps x 1 set
Archive for November, 2014
Deload Day
Barbell Pullover – 30% x 15 reps x 3 sets – 45 lbs
Barbell Shrug – 30% x 40 reps x 2 sets – 90 lbs
Barbell Curl – 30% x Fail x 3 sets – 55 lbs x 20 reps, 55 lbs x 20 reps, 55 lbs x 15 reps
Z-Press – 45 lbs x 10 reps x 2 sets (First time trying these, super hard but fun)
Hi All,
I have been doing Josh Thigpen’s Cube Method for Strongman 2.0 for almost 12 weeks. I have seen gains in all areas of functional and maximal strength. I figured I have been training my muscles, now I really need to break down and get my diet in order. I have always struggled with my weight and diet. I have tried everything from eating very little (i.e. cottage cheese and tuna diet, only juicing diet) to eating 8 times a day with balanced food. I have never found anything that works for me or is easy for me to stick to. I am going to give it another go with Josh Thigpen’s Performance Nutrition Encyclopedia (you can purchase this through http://www.jtsstrength.com, there is a link to the website in the blog roll) sample meal plan for strongman. I have adjusted it a little bit due to when I workout and what time I usually eat due to work. Here is what I am going to try to do for at least the next 4 weeks.
Daily Plan:
5:00 – Wake up, take 1 a day multivitamin and heart health supplement, drink Dark Rage pre-workout, 1/2 scoop
5:30 – Workout
6:45 – Drink Dark Matter post-workout, 1 scoop
7:45 – Drive to work, Drink Isofast Whey Protein, 1 scoop
8:00 – Breakfast, 6 eggs, 1 1/2 cup mixed vegetables, 1 cup oatmeal (dry measure)
12:00 – Lunch, 6 oz chicken breast, large leafy green salad w/ light dressing, 3 oz yam/sweet potato
4:30 – Dinner, 8 oz lean beef/fish, 4 cups steamed vegetables, 1 cup brown rice (cooked measure)
6:00 – Drink Dark Rage pre-workout, 1/2 scoop
6:30 – Workout
7:30 – Drink Dark Matter post-workout, 1 scoop
8:30 – Bedtime Snack, 2 cups non-fat cottage cheese, 1 cup berries
9:00-9:30 Go to bed
I am going to cook all of my meals in advance. I am going to try to cook 6 days worth of food each weekend. If I can’t do that I will try to make meals from 5:00-6:30 pm and 7:30-9:00 pm.
Deload Day
Dumbell Incline Press – 30% x 15 reps x 3 sets – 30 lbs
Skull Crusher – 30% x 15 reps x 3 sets – 30 lbs
Barbell Shrug – 30% x 30 reps x 3 sets – 95 lbs
Check me out at the Heavy Hammer Gym YouTube page. Here is a link to the first video I have ever posted.
Deload Day
Stretch – 20 min.
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Deload Day
Leg Extension/Curl – 30% x 15 reps x 3 sets – 60 lbs
Calf Raise – 30% x 25 reps x 3 sets – 70 lbs
Maximum Event Day
Farmer’s Walk – 100% x 80′ x time – 145 lbs x 100′ x 23 sec x 2 sets
Stone Throw – 9 lbs x 34′ x 2 sets
Overhead Press – Barbell – 95 lbs x 5 reps x 1 set, 135 lbs x 5 reps x 1 set, 185 lbs x 1 rep x 1 set (All Strict Press) 185 is new strict press PR
One Arm Dumbell – 62 lbs x 20 reps x 1 set
Bench Press – 155 lbs x 10 reps x 3 sets (did some instruction for my sister’s boyfriend), 225 lbs x 5 reps x 3 sets
Heavy Hammer Gym 