Sunday, March 28, 2021

Deadlift Day

Gym Temp: 60°

Music: Sleeping Giant, I Am

Warm up w/ 5 minute walk.


18" Deadlifts (common strongman event, bar about knee level)

135 x 5

225 x 3

315 x 2

425 x 6, 6, 6, 6


2" Thick Handle Farmers Walk (weight per hand)

205 x 50', 50', 50', 50'


Plate Rows/Lifts (bumper plates on loading pin, lift like an Atlas Stone)

130 x 5, 5, 5


Reverse Hyper-extensions

75 x 15, 15 - lower back pretty sore at this point.


Fat Bar Golabek Abs

70 x 20, 20, 20

Friday, March 26, 2021

Bench Day

Gym Temp: 55°

Music: Sleeping Giant, Finished People

Warm up w/ 5 minutes on airdyne bike. 


12" Log Incline Bench

90 x 8

140 x 6

180 x 6

200 x 6

210 x 6


Standing Overhead Bandbell Press

100 x 10


Seated Country-Crush Rows

170 x 10, 10, 10


Tsunami Bar Pulldowns

140 x 12, 12


Rolling Dumbbell Extensions

30s x 12, 12

supersetted w/

Hammer Curls

30s x 12, 12

Saturday, March 20, 2021

Squat Day

Gym Temp: 45°

Music: Sleeping Giant, Kingdom Days in an Evil Age

Warm up w/ 5 minute walk.


2" Axle Box Squat (high box, about 4" above parallel)

70 x 6

160 x 5

250 x 3

300 x 2

340 x 1 - ouch, killed my shoulder!

SS Yoke Bar Box Squat (high box)

385 x 1

425 x 1

445 x 1

460 x 1 - most weight on shoulder since replacement.


Yoke Walk

240 x 50'

330 x 50'

420 x 50'

510 x 50'


Carry/Load Medley

120 lbs. stone + 150 lbs. stone + 160 lbs. keg x 50' load to 50" platform x 2 sets.


Sled Drags

Backwards 90 x 200', 200', 200'

Forwards 90 x 200', 200', 200'


Ab Wheel x 3 sets


Shoulder was hurting bad from axle squats and still not having the shoulder flexibility to put a bar on my back correctly.

Friday, March 19, 2021

Overhead Day

Gym Temp: 55°

Music: Sleeping Giant, Sons of Thunder

Warm up w/ 5 minute walk.


Seated Overhead Dumbbell Press

25s x 8

40s x 6

60s x 5, 5, 5, 5, 5


Power Clean & Jerk

135 x 2

175 x 1, 1, 1, 1, 1


2.5" Grip Dumbbell Rows

70 x 6, 6, 6


Pendlay Rows

135 x 5

185 x 5, 5


French Press (using triceps bar)

70 x 20, 20

supersetted w/ 

Towel Curls (pass a towel thru a kettlebell, grab the two ends and curl)

45 x 15, 15

Monday, March 15, 2021

Deadlift Day

Gym Temp: 50°

Music: Sleeping Giant, Dread Champions of the Last Days

Warm up w/ 5 minute walk.


18" Deadlifts (common strongman event, bar is about knee level)

135 x 5

225 x 3

315 x 2

370 x 8, 8, 8 - pretty easy.


2" Thick Handle Farmers Walk (weight per hand)

200 x 50', 50', 50', 50'


Plate Row/Lifts (bumper plates on a loading pin, lift like an atlas stone)

120 x 6, 6, 6


Reverse Hyper-extensions

75 x 12, 12, 12 - lower back was quite tight and sore so really went light.


Fat Bar Golabek Abs

60 x 20, 20, 20


Sunday, March 14, 2021

Bench Day

Gym Temp: 45°

Music: Sinai Beach, Immersed

Warm up w/ 5 minute walk.


12" Log Incline Bench

90 x 6

140 x 5

180 x 5

200 x 5

220 x 5


Standing Bandbell Behind the Neck Press

80 x 12


Seated Country-Crush Rows

160 x 15, 15, 15


Neutral Grip Pulldowns

Wide 170 x 12

Medium 170 x 12

Close 170 x 12


Rolling Dumbbell Extensions

30s x 10, 10

supersetted w/

Hammer Curls

30s x 10, 10

Saturday, March 13, 2021

Squat Day

Gym Temp: 55°

Music: The Showdown, Blood in the Gears

Warm up w/ 5 minute walk.


2" Axle Box Squat (to a high box, about 4" above parallel)

70 x 6

160 x 5

250 x 3

300 x 3 - still trying my best to get a straight bar on my back, better than last week, but that's all my shoulder could take....on to the SS Yoke Bar.

SS Yoke Bar Box Squat (high box)

335 x 3

425 x 3


Yoke Walk

240 x 50'

330 x 50'

470 x 50', 50'


Carry/Load Medley

120 lbs. stone + 150 lbs. stone + 160 lbs. keg x 50' load to 50" platform x 2 sets.


 Sled Drags

Backwards 125 x 200', 200'

Forwards 125 x 200', 200'


Ab Wheel x 3 sets


My lower back was indeed fried today........................