The long road back

Been there done that

Re: The long road back

Postby King Schlong » Mon Mar 24, 2014 11:17 am

24Mar14
Swiss bar bench: bar x20,20,20, 110x10, 150x10, 170x10,10,15
5 ring dips (AC joint said no, triceps were smoked)
triceps pull-overs: 95x20
ez curls: 95x10,10,10
fat bar reverse curls: 95x10,5>curls x10
neck harness: 25x50,50

Half hour total. Good pump. I may try some Juggernaut method for the swiss bar bench. This was 60% of a conservative 285 max. My last 1RM attemt was an easy 285 and though I'm much stronger now, this is probably the smartest starting point. I'm also much more heavily adapted to low reps now, which is something I'd like to address. The last set is programmed as a rep set, with a few left in the tank. The 15th rep started to grind so that was it.

I haven't done any supine pressing in several months and feel like something's missing - though admittedly, my shoulders have never felt so good and they did complain a bit today.
Log: http://strengthvillain.com/forum/viewtopic.php?f=12&t=846
Frequent occasions of insanity keep me from going mad.
King Schlong
 
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Re: The long road back

Postby King Schlong » Tue Apr 01, 2014 11:03 am

29Mar14
High bar: 240x10,10,10,10,10
Tree choppage

After squatting, I chopped down and chopped up a three-headed, 24" diameter tree with an ax. Now, three days later, my everything is good and fucked up. My AC joint in particular is feeling it from the 1000 fierce ax swings. It will probably be a good three days rest after that foolishness.
Log: http://strengthvillain.com/forum/viewtopic.php?f=12&t=846
Frequent occasions of insanity keep me from going mad.
King Schlong
 
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Re: The long road back

Postby King Schlong » Wed Apr 02, 2014 12:42 pm

02Apr14
Press: (125x10)x5
Triceps push-down drop-set: 160x10>130x5>100x10>overhead: 70x10
-further super-set: face-pulls: 70x20
face-pulls: 80x20

The first four press sets were cleaned into position. I'm not used to this volume so after nearly failing the fourth set, I went to a rack and finished strong. No belt today.
Log: http://strengthvillain.com/forum/viewtopic.php?f=12&t=846
Frequent occasions of insanity keep me from going mad.
King Schlong
 
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Joined: Sat Feb 05, 2011 6:28 pm

Re: The long road back

Postby King Schlong » Wed Apr 09, 2014 3:11 pm

07Apr14
Press: 135x10,10,10
Warmed up the squat
Log: http://strengthvillain.com/forum/viewtopic.php?f=12&t=846
Frequent occasions of insanity keep me from going mad.
King Schlong
 
Posts: 623
Joined: Sat Feb 05, 2011 6:28 pm

Re: The long road back

Postby King Schlong » Thu Apr 10, 2014 12:14 pm

10Apr14
Sumo: 315x10,10,10,10,10
35 minutes in-and-out; pull and leave.

I'm pretty out of shape, though the last rep of every set was paused and blasted off the ground like I was going to clean that shit. My left hand is still fucked up from axing down that tree a few weeks ago so I strapped up. Regardless of the light load, that's the most volume I've deadlifted in ages, and every rep was smokin fast, so I'm calling it productive.
Log: http://strengthvillain.com/forum/viewtopic.php?f=12&t=846
Frequent occasions of insanity keep me from going mad.
King Schlong
 
Posts: 623
Joined: Sat Feb 05, 2011 6:28 pm

Re: The long road back

Postby King Schlong » Wed Apr 16, 2014 12:52 pm

16Apr14
Sumo: 365x10,10,10
Chins: +20x10,10,10,9+1,5+3+2
neck harness: 25x50
Log: http://strengthvillain.com/forum/viewtopic.php?f=12&t=846
Frequent occasions of insanity keep me from going mad.
King Schlong
 
Posts: 623
Joined: Sat Feb 05, 2011 6:28 pm

Re: The long road back

Postby King Schlong » Fri Apr 18, 2014 12:21 pm

18Apr14
Press: 150x12
db bench: 75x5,90x5,105x5, 120x2 (fail!)
push down and face pull drop set

My left hand is still killing me from the tree-chopping two weeks ago. My shoulders aren't doing much better and they let me know on the db bench. I'm trying to decide whether to include any bench variations or just add a push-press day. Even the 170 swiss bar benches from a few weeks ago were irritating my ac and gh joints; I still feel my right ac joint from that session.
Log: http://strengthvillain.com/forum/viewtopic.php?f=12&t=846
Frequent occasions of insanity keep me from going mad.
King Schlong
 
Posts: 623
Joined: Sat Feb 05, 2011 6:28 pm

Re: The long road back

Postby King Schlong » Thu Apr 24, 2014 9:42 am

22Apr14
Fat gripz push press: 210x4
FG split jerk: 210x4
FG Push jerk: 210x4
lots of fat bar cheater curls and FG hammer curls.

Ten days until this strongman competition that I haven't trained for and only just signed up for. Christ, what did I get myself into? I don't think I can even clean a 210 axle which is the weight I'll need to rep out at the comp.
Log: http://strengthvillain.com/forum/viewtopic.php?f=12&t=846
Frequent occasions of insanity keep me from going mad.
King Schlong
 
Posts: 623
Joined: Sat Feb 05, 2011 6:28 pm

Re: The long road back

Postby King Schlong » Tue May 20, 2014 6:41 am

I'd only trained twice since my last post until now. One of those days was a strongman comp I entered and got crushed - utterly crushed - for my inexperience with the implements. I probably should have entered the novice class but the loads there essentially amounted to a crossfit competition. That's not why I'm interested in strongman. Anyway...

12May14
Hatfield Squat: (240x10)x5
-squat and leave

13May14
Swiss bench: (170x10)x5

circuit, 65# fat bar:
5 rounds:
rows x10
reverse curls x5
press x8
ab mat situps x10

tabata mountain climbers (4 minute tabata, 8 rounds)

16May14
Press: (125x10)x5
pull-ups: 30 total reps w/ bw, 20# vest x10,5,5, +53x5>20X3>bwx3
ez bar curls

18May14
push mowed the half acre in an hour
30 on/30 off prowler pushing x5

I started the prowler with a jog and was walking by the second round. It's fucking tough pushing on grass even with just 80lbs loaded. About killed me.

19May14
Hatfield squat: (275x10)x3

circuit:
3 rounds:
RDL 225x10
ab mat sit-ups x10
neck harness 25x20

20May14
Swiss bench: 192x10,10,13

circuit:
5 rounds:
red sling shot swiss bench 225x5
100# standing db rows, 5 right/5 left
bent-knee hanging leg raises x10

tabata 24kg KB overhead swings (8 rounds, 80 total reps)
-essentially 10 swings in 20 seconds with 10 seconds rest, x8
Log: http://strengthvillain.com/forum/viewtopic.php?f=12&t=846
Frequent occasions of insanity keep me from going mad.
King Schlong
 
Posts: 623
Joined: Sat Feb 05, 2011 6:28 pm

Re: The long road back

Postby King Schlong » Tue May 27, 2014 8:05 am

26May14
deadlift: 405x5

Conventional. Quick and dirty warm-up after mowing the half acre.

27May14
531 press: 157x9
Swiss bench: 200x5,5,12
triceps pullovers: 95x15,15,15
abmat situps: 12,12,12
100 band pull-aparts (50,20,15,15 w/ 5 breaths rest)
Log: http://strengthvillain.com/forum/viewtopic.php?f=12&t=846
Frequent occasions of insanity keep me from going mad.
King Schlong
 
Posts: 623
Joined: Sat Feb 05, 2011 6:28 pm

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