Weird Tales of Da Strongman

["Rodz"]

Ok i found it lol

[robert da strongman]

Haha

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[robert da strongman]

What a crap week I had...started off strong and ended like a bad horror movie.


Overtime and trainign through work threw off my training schedule, but I wasn't too concerned about that. Then I banged my knee with a kettlebell and I was done. By Friday night I was sick and Saturday I was miserable. Stomach was a mess and my head has been stuffed up. Lucky for me someone very nice and sweet brought me crackers and ginger ale.


Woke up Sunday determined to kill some iron. Armed with the new 5FDP I went to war!


Push press 175x2 5 sets

Lockouts 265x3 singles 4 was halfway and 5 was not happening

Rolling extension/pushdown/curl 55/110/110 5x8

Z-press/hi-pulls 135/135 3x10

elliptical 20 minutes level 8 HIIT



I was spent and went home. Helped that certain someone in the gym and write up a program. Then we ate and watched Castle in the Sky. I slept 10 hours and now I am ready for some OT and deads today.

[robert da strongman]

I was all jacked about deadlifting Monday night but by the time I was done with work I was not into it. Funny how listening people bitch all day can really wear you out. So in the immortal words of Gunny Highway, I improvised, adapted, and overcame...I did tabatas with my kettlebell and CoC work instead!



Tabatas were swings/snatches/swing & snatch.

CoC trainer 10,5,3,1

CoC#1 5x5

CoC#2 5 force closes and 20 count hold



That was enough for me. Felt good that I didn't just quit...

I did surprise myself and wrote a character sketch. This was tougher than lifting...

[robert da strongman]

Killed some deads last night.



425x2 4 sets ---no straps or belt



Trap bar RDL and Good Mornings 300/245 5x5



Calf raise and Pull thrus 200/120 4x8



Elliptical 25 minutes lvl 8 HIIT

[robert da strongman]

Since I have no stone to lift I have to simulate the lift in the gym. The best exercise for that is the Zercher. I normally do them on a box so the bar is just above the knee. I will also sit on a box and do them from the floor.



Zerchers 275 5 singles


Cleans 135, 155, 175, 195 tried 215 but I could not get under the bar.

135x2 5 sets


Shrugs 405x8 5 sets


Rope row/pulldown/face pull 120/150/120 4 sets 8 reps


Elliptical 25 minutes HIIT lvl 8

[robert da strongman]

Sunday was fueled by burrito and beer...

Push Press 205 5x2

lockouts 275 5 singles

rolling extension/pushdown 65/120 5x5

squat machine 630x10 3 sets dropsets 450x8 270x20


ellipitcal 25 minutes HIIT lvl 8 --- did this later with that nerdy chick at PF



Rested up and was ready to kick it hard Monday. Hit the gym for deads...


455 4 singles

RDL/ good mornings 320/275 5x5 ---- last set of RDL I held for a 30 count

calf raises/ pullthrus 300/150 4x10

wrist curls 135x20 3 sets


elliptical 25 minutes HIIT lvl 8


Keeping a check on my weight since i will be competingasa LW master... 224lbs holding steady for the last 2 weeks.

["Rodz"]

Breakfast of champions!!!

[robert da strongman]

Breakfast of champions!!!

Most definitely

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[robert da strongman]

A lil something from last night...

Kettlebell Tabatas--swing/snatch

Did 3 intervals and was gassed. I want to up this to 4!


CoC

Tx10,8,6,4,2

#1 5,3,1

#2 4 force closes 1 hold for 30 count

[robert da strongman]

Was supposed to go Thursday and train but I sat down and fell asleep after work...was up late the night before and it really caught up with me. I need to remember Mickey's advice....



So I got into the gym last night.



Zerchers

on box/bar just above knees 315 5 singles

seated from floor 135 5x5



power shrugs 315 5x3

shrug 315x20



facepull/rope row 140 10/5 5 sets

[robert da strongman]

I am glad last week is over and done with. The stress of a crappy workout 3 weeks before competition along with my mom being in the hospital just about did me in. Work did not help much either. Instead of freaking out I stayed calm and rested.

The rest helped and I was able to get my training back on course. My mom is at home resting and will be fine.


A week away from the gym paid off. Sunday and Monday turned out to be a great training days.


Sunday

Push Press 225 and 250

Lockouts 250 5 singles

Rolling extension/pushdown 60/120 5x5

Leg Press 450, 630, 810, 900 5-10 reps then drop sets of 5 reps 720, 540, 360

Elliptical 15 minutes level 10


Monday

Deads 425x5

RDL/Good Morning 315/315 5x5

Calf Raise/Pull thru 300/150 8/10 3 sets

Elliptical 15 minutes level 10



Best part of this training....I am stronger. The last time I pressed 250 I was 30lbs heavier!

["Rodz"]

[robert da strongman]

Hell yeah

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[robert da strongman]

I trained CoC's on Wednesday managed to work some volume on the grippers. Still having trouble getting the #2 closed. I did manage to get a longer time on the holds.


Went to the gym on Thursday for some stupid back work. Started with Zerchers from the knees, 365 3 singles. Then I did seated Zerchers with 205 3 sets 3 reps. Both of these were brutal but the best i can do without having real Atlas stones to lift. Nest I did Jump shrugs with the 205. Three sets of 2 were enough. Moved on to regular shrugs and it went a lil somthing like this: 225x30, 315x20, 405x10, 495x5....then dropsets 405, 315, 225 5 reps each drop.

Finished with supersets of facepulls and 1 arm rope row with 170, 3 sets 10/8 reps. Finally I did the eliptical for 15 minutes at level 10 HIIT.


Stoppedat 7-11 and got some junk food, headed home and watched college football and BBT. I was sore before I went to bed...