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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
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
Repetition Squat
AM:
Calf Raise – 60% x 25 reps x 3 sets – 120 lbs
Reverse Hyperextension – Bodyweight x 12 reps 3 sets
Abdominal Crunch – Bodyweight x 30 reps 3 sets
PM:
Leg Extension/Curl – 60% x 12 reps x 3 sets – 100 lbs
Repetition Squat – 70% x 10+ reps x 1 set – Didn’t do this exactly right 😉 – 135 x 2, 225 x 2, 315 x 2, 365 x 4
Maximum Effort Deadlift
Finished yesterday’s workout.
Dumbbell Bicep Curl – 80% x Fail x 3 sets – 30 lbs x 15, 30 x 15 hammer, 30 x 15 alternating
Hanging Leg Raise – Bodyweight x 15 reps x 3 sets
Maximum Deadlift – 95% x 2 reps x 5 sets – Don’t have enough weight at home to do full amount. Did this instead.
155 x 2, 225 x 2, 315 x 2, 400 x 2 x 3
Maximum Effort Deadlift
I didn’t end up doing the whole workout.
Barbell Shrug – 80% x 15 reps x 3 sets – 185 lbs
Barbell Row – 80% x 10 reps x 3 sets – 155 lbs
Rear Deltoid Raise – 80% x 15 reps x 3 sets – 20 lbs
Repetition Overhead Press
AM:
Skull Crusher – 60% x Fail x 3 sets – 30 lbs x 30 reps, 30 lbs x 25 reps, 30 lbs x 30 reps
Dumbbell Lateral Raise – 60% x 12 reps x 3 sets – 15 lbs, 20 lbs, 20 lbs
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
PM:
Incline Barbell Press – 60% x 8 reps x 3 sets – 155 lbs
Repetition Overhead Press – 80% x 10+ x 1 set – 145 lbs, 155 lbs x 5 reps x 2 sets
Skull Crusher (EZ curl) – 30 x 15 x 2, 40 x 15 x 2
Lat Pulldown/Pause/Straight Arm Pulldown – 100 x 10 x 2, 130 x 10 x 2
Dynamic Squat
AM:
Straight Leg Deadlift – 50% x 15 reps x 3 sets – 100 lbs
Leg Extension/Curl – 50% x 12 reps x 3 sets – 85 lbs
Calf Raise (one leg) – 50% x 25 reps x 3 sets – 100 lbs
Reverse Hyperextension – Bodyweight x 12 reps x 3 sets
PM:
Bench Press – 135 x 10 x 3, 155 x 10 x 1, 185 x 10 x 1
Speed Squat – 60% x 3 reps x 8 sets – 30 sec rest for 4 sets, 1 min for 4 sets – 275 lbs
Heavy Hammer Gym 