Heavy Hammer Gym

Maximum Effort Squat

AM

Maximum Squat – 90% x 2 reps x 5 sets – 415 lbs

Straight Leg Deadlift – 80% x 15 reps x 3 sets – 175 lbs

Abdominal Crunch – Bodyweight x 30 reps x 2 sets

PM

Leg Extension/Curl – 80% x 12 reps x 3 sets – 130 lbs/95 lbs (I went too light on these)

One Leg Calf Raise – 80% x 25 reps x 3 sets – 195 lbs

Abdominal Crunch – Bodyweight x 30 reps x 1 set

My wife worked out again with me tonight.  She did some repetition squat, leg extension/curl, a shoulder complex, and v leg raises.  I am so proud of her!

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 Squat –

AM:

Stiff Leg Deadlift – 80% x 15 reps x 3 sets – 155 lbs

Abdominal Crunch – Bodyweight x 30 reps x 3 sets

PM:

(Per Shawn Frankl’s suggestion) Light Squat – 135 x 5 x 3, 225 x 5 x 3

Leg Extension/Curl – 80% x 12 reps x 3 sests – 135 lbs

Calf Raise – 80% x 25 reps x 3 sets – #20 on calf machine

Barbell Curl – 30 x 12, 40 x 12, 40 x 10

Upright Row – 50 x 12 x 3

Standing Straight Arm Lat Pulldown – 100 x 10 x 3