Gym Temp: 80°
Music: Demon Hunter, Peace
Warm up w/ 5 minutes on Airdyne Bike.
8" Log Incline Bench
50 x 6
100 x 6
140 x 6
190 x 6
205 x 6
Seated Country-Crush Rows
200 x 10, 8, 8
Rope Triceps Extensions
80 x 8, 8, 8
10s x 15
15s x 15
20s x 15 - these really get my new shoulder..........
Gym Temp: 85°
Music: Corpus Christi, A Feast for Crows
Warm up w/ 5 minute walk.
Front Squat
135 x 5
185 x 5
205 x 5
225 x 5
Atlas Stones
120 + 180 +180 + 210 + 240 x 4 series
Reverse Lunges
10s x 10, 10, 10
Power Wheel Bridges x 3 sets
Gym Temp: 80°
Music: Behold the Kingdom, The Eyes of the Wicked Will Fail
Warm up w/ 5 minutes on Airdyne Bike.
12" Log Clean and Strict Overhead Press (each rep)
90 x 3
120 x 3
140 x 3
160 x 3
180 x 3
Tsunami Bar Pulldowns
160 x 10, 10, 10
Hammer Curls
40s x 8, 8, 8
Face-pulls
60 x 12, 12, 12
Gym Temp: 80°
Music: August Burns Red, Guardians
Warm up w/ 5 minute walk.
Dynamic Effort Deadlifts (for speed, 45 seconds rest between sets)
135 + 40 lbs. chains x 5
225 + 40 lbs. chains x 3
295 + 40 lbs. chains x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 - Good speed!
Yoke Walk
240 x 50'
330 x 50'
420 x 50'
490 x 50' - very strong and fast!
Kettlebell Swings (one handed)
50 x 40, 40
Hanging Abs x 2 sets
Gym Temp: 80°
Music: Your Memorial, Redirect
Warm up w/ 5 minutes on Airdyne Bike.
3 Board Bench (medium grip - pinkies on 32" rings using the Full Boar Sling Shot)
135 x 8
185 x 6
225 x 5
275 x 3
295 x 2
305 x 1
315 x 1
325 x 1 - by far the most weight my new shoulder has supported, which felt great for once.
Pendlay Row
135 x 7
215 x 7, 7
Tate Press
40 x 7
60 x 7, 7
Bandbell Bench
180 x 12, 9
Gym Temp: 80°
Music: XXIII Minutes, Obsessed
Warm up w/ 5 minute walk.
SS Yoke Bar High Box Squat (18" Box, 4" above parallel, wearing Inzer squat briefs)
65 x 8
155 x 6
245 x 5
335 x 3
385 x 2
425 x 1
450 x 1
465 x 1
475 x 1
Farmers Walk (weight per hand)
210 x 100', 100' (both w/ 180° turns)
Glute/Ham Raise x 5, 7 (band assisted)
Ab Wheel x 2 sets
Starting a new program going from 4 days a week to 3 days a week hoping my shoulder will be better able to adapt to the stress I'm putting on it. Doing less volume per day as well since I don't think I'll be competing anytime soon like I thought.
Gym Temp: 80°
Music: War of Ages, Eternal
Warm up w/ 5 minute walk.
18" Deadlift (common strongman event, bar about knee level)
135 x 5
245 x 3
335 x 2
425 x 2
515 x 1
575 x 1
605 x 1 - PR since shoulder replacement, pretty happy with that since I only got 565 3 months ago.
Farmers Walk (weight per hand)
200 x 100', 100' - both w/ 180° turn.
Plate Row/Lift (bumper plates on a loading pin, lift like Atlas Stones)
165 x 3, 3
Pull-thrus
80 x 10, 10
Hanging Knee-ups x 2 sets
