BUILDING A BEAST

[RodgerThat]

Well building the beast up again today. Bodyweights going down and the iron is staying same weight so it's progress of some form.


Clean&jerk 185 6x2 gonna switch these up to a complex next week feels fairly stagnet
Front squat 225 6x3 7RPE
Hack squat 4x8
SS
Jerk practice 135 4x3
Leg extension 4x8
SS
Lateral delt raise 4x8
Kettle bell swings 4x16
SS
Explosive Pull ups 4x6
Long stretch today I had all the time in the world for this workout today was all about prehab/rehab/mobility outside of the gym too

 

[RodgerThat]

Think it's been my lowest training weight in about two years now 179lb

Deadlift 405 3x3 amrap @9RPE 4th set 7
Bench press 205 3x6 @7RPE 205x10 dropset to 135x12 (switching this to slingshot heavy bench next week now)
Bent over row 135 4x8
SS
Dips BW+45 4x12
Weird lat pull back thingy 4x16 with band
SS
Push ups 4x20
Blasted arms cause I got off of work early today so had the time
Of course also long ass stretch 45min stretch.

Pretty happy with my conditioning work I did all my sets of deadlifts with 90second rests and for bench I gave it's 90seconds except last set cause I did the drop set


Weights moved quick but felt heavy today I think I'm sore and need an extra recovery day in my week that doesn't have me biking or rockclimbing, it'll be hard to take a full day off for sure but Ima try for the gains.

 

[insaiyan93]

Think it's been my lowest training weight in about two years now 179lb

Deadlift 405 3x3 amrap @9RPE 4th set 7
Bench press 205 3x6 @7RPE 205x10 dropset to 135x12 (switching this to slingshot heavy bench next week now)
Bent over row 135 4x8
SS
Dips BW+45 4x12
Weird lat pull back thingy 4x16 with band
SS
Push ups 4x20
Blasted arms cause I got off of work early today so had the time
Of course also long ass stretch 45min stretch.

Pretty happy with my conditioning work I did all my sets of deadlifts with 90second rests and for bench I gave it's 90seconds except last set cause I did the drop set


Weights moved quick but felt heavy today I think I'm sore and need an extra recovery day in my week that doesn't have me biking or rockclimbing, it'll be hard to take a full day off for sure but Ima try for the gains.

Sounds like a solid day my dude!

 

[RodgerThat]

430am workout this morning cause I got a packed day and I didn't eat so my snatch work was only high pulls I couldn't complete any snatches


Snatch high pull 165 5x5
Squat 295 3x3 275 3x3
Comp bench 235 4x3
SS
Front squat 215 4x4
Beat the hell out of my shoulders till I had to go to work 15mins or so of constant bodybuilding style shoulder work.
No stretch cause no time.

 

[RodgerThat]

Volunteered loading and spotting today so that was cardio if anybody has ever done that it's a long 8 hours.

Then went lifting for speed cause ya know that's what you do.

Deadlift 355 10x2
Close grip pin press 185 4x10
Arms and abs and some minor back work just posture stuff and stabilized muscles nothing too note worthy
HIIT workout:
Farmers carry 80m 315lb
Row 500m sub 1:50 every time
30 second battle ropes
4 rounds
Stretch.

 

[RodgerThat]

Decent session today besides this

Fucking squat stands fell off the edge when reracked my front squat.


Clean and jerk 195 4x1 185 3x2
Front squat 245 6x3
Hack squat 4x8
SS
Split jerk 165 4x3
Leg extensions 4x16
SS
Lateral raise 4x16
Kettle bell swings 4x16
Explosive Pull ups BW+25 4x6
Stretch.

Going rock climbing today so didn't do any HIIT work post workout

 

[franchise24]

Decent session today besides this
View attachment 76137
Fucking squat stands fell off the edge when reracked my front squat.


Clean and jerk 195 4x1 185 3x2
Front squat 245 6x3
Hack squat 4x8
SS
Split jerk 165 4x3
Leg extensions 4x16
SS
Lateral raise 4x16
Kettle bell swings 4x16
Explosive Pull ups BW+25 4x6
Stretch.

Going rock climbing today so didn't do any HIIT work post workout

WTF!!! Law suit waiting to happen. Good thing you are alright. Shit. I would have been pissed.

 

[RodgerThat]

Today's lift was kinda screwy, worked my
Abs too much yesterday and my deadlift and bench suffered because of it. Felt like I was tearing my abs apart every time I braced but managed to do my workout just.

Deadlift 405 4x3 really hoping to progress on these soon cause I'm sick of using 405
Slanger bench 275 4x3 back off to 255 2x3
Weird new row machine 2 plates for isolation lat row 4x12
Cable fly 4x12
GHR 4x8 right into hypers 4x8

Rock climbing again today and my hands are shredded to shit now probably going to climb only 1-2 days a week max now cause it's impacting my recovery but damn I'm digging the lat gains

 

[RodgerThat]

Snatch complex 115 6x2 (snatch pull + hang snatch + full snatch + overhead squat = 1)
High bar beltless squat 305 6x3
Comp bench 245x3 235 3x3
SS
Front squat 225 3x4
Hack squat 4x8
SS
Seated dumbbell OHP 60s 5x5
Stretch/yoga + mobility/bodytempering

 

[RodgerThat]

Deadlift 365 10x2
Close grip pin press 185 6x10
2 sets of a bicep tricep superset and I got a headache cause I didn't sleep much last night so that was it I called it. My deadlifts started to slow around set 7 so I think it's a dead load week coming up moving some weight at 60% then I'll jump back in at it once my body has a rest and I'll eat a maintenance before I plunk away the last 8-10lb off of my frame.

Morning weight was 177lb I'm refeeding tonight too so probably be up around 178-180 come Monday I'm assuming who knows with water.

 

[franchise24]

Snatch complex 115 6x2 (snatch pull + hang snatch + full snatch + overhead squat = 1)
High bar beltless squat 305 6x3
Comp bench 245x3 235 3x3
SS
Front squat 225 3x4
Hack squat 4x8
SS
Seated dumbbell OHP 60s 5x5
Stretch/yoga + mobility/bodytempering

I envy you in a good way. Being mobile enough to do Oly movements, especially when the movement involves the from rack.

Good work. I love the log. Especially everything else you're doing. Mountain climbing, biking, hiking.

Functional Fitness at its best right here.

 

[Eman]

Farmers walks 275lb

Was this per hand? If so, you've got an excellent future in strongman competition.

 

[RodgerThat]

Was this per hand? If so, you've got an excellent future in strongman competition.

No that was just with the hex bar I can do 450lb on the hex bar for 40m never tried more. The heaviest Dumbbells at the gym are 120 and that's too easy may be able to do 200 a hand for Dumbbells, I've suitcase deadlifted 225 each hand which was fun, no hook grip either

 

[Eman]

No that was just with the hex bar I can do 450lb on the hex bar for 40m never tried more. The heaviest Dumbbells at the gym are 120 and that's too easy may be able to do 200 a hand for Dumbbells, I've suitcase deadlifted 225 each hand which was fun, no hook grip either

The rule of thumb is that at a strongman farmers carry event, you'll never carry less than your bodyweight in each hand.

I bought legit farmers carry handles... Completely different feel to them than dumbbells or a hex bar. Dumbbells tend to want to roll out while Farmers handles pull straight down. No knurling on them either.

Very weird sensation when you carry them... They're a lot fun!

A yoke is next on my purchase list.

 

[RodgerThat]

The rule of thumb is that at a strongman farmers carry event, you'll never carry less than your bodyweight in each hand.

I bought legit farmers carry handles... Completely different feel to them than dumbbells or a hex bar. Dumbbells tend to want to roll out while Farmers handles pull straight down. No knurling on them either.

Very weird sensation when you carry them... They're a lot fun!

A yoke is next on my purchase list.

I would love to get some strongman gear, just got a powerlifting team of my own now and I'm working on getting us all outfitted and seeing if I can get a sponsor cause we all are 400+ wilks in a tested fed so I think that's fairly good. It's a buffalo bar, safety squat bar and chains for us next then we will be getting some strongman stuff cause on of the members is on the Canadian strongman team but goes to a different facility to train strongman

 

[Eman]

I would love to get some strongman gear, just got a powerlifting team of my own now and I'm working on getting us all outfitted and seeing if I can get a sponsor cause we all are 400+ wilks in a tested fed so I think that's fairly good. It's a buffalo bar, safety squat bar and chains for us next then we will be getting some strongman stuff cause on of the members is on the Canadian strongman team but goes to a different facility to train strongman

I'm really enjoying it so far but still learning. It's VERY different obviously, so just having some fun and getting things figured out. About the time I get things dialed in with the programming, I'll be ready to blast to my heart's content.

The equipment can get expensive. I've gotten a log, the handles, sandbag and one mold for an Atlas stone so far. The god damn stone molds are probably the most expensive part if you want to have a nice selection. The yoke will be next and I'll probably get an axle bar this winter when playing outdoors is no longer an option.

I keep thinking of the looks I'm going to get at my gym doing continental cleans with the axle bar... I've never seen anyone doing it in person so I can't imagine what others would think of it lol.

 

[RodgerThat]

Walk 50m sprint 50m repeat 20x
15minute post stretch

I'm out watching my girls game so during their warm up I brought my cleats and hit up the field beside them for some HIIT style cardio.

Best 50m was 6.2 so I was happy with that speed. I'll be hitting the iron in a couple hours once her game is over and will report more then.

 

[franchise24]

I would love to get some strongman gear, just got a powerlifting team of my own now and I'm working on getting us all outfitted and seeing if I can get a sponsor cause we all are 400+ wilks in a tested fed so I think that's fairly good. It's a buffalo bar, safety squat bar and chains for us next then we will be getting some strongman stuff cause on of the members is on the Canadian strongman team but goes to a different facility to train strongman

You should reach out to all the Powerlifting companies for a sponsorship.

I believe elitefts and Goggins require 500 wilks. I know goggins mentioned it the other day. We have a mini Ray Williams on the team. And there trying to get him sponsored but he has a hard time getting to the gym from where he lives.

 

[RodgerThat]

You should reach out to all the Powerlifting companies for a sponsorship.

I believe elitefts and Goggins require 500 wilks. I know goggins mentioned it the other day. We have a mini Ray Williams on the team. And there trying to get him sponsored but he has a hard time getting to the gym from where he lives.

I hit up my local fitness depot store told them what we are about and they gave me some crossfit @& powerlifting goodies for the team of we would put their logo on the shirt somewhere (50lb sand bags, chains, push sled and some decent bands) so that was cool.

Workout consisted of
Clean & jerk 165 6x2 45 second breaks
Front squat 225 6x3 @7.5RPE final set
Hack squat 4x8
Split jerks 135 4x3
Leg extensions 4x16 I have a cyst in my knee that's now making it difficult to use any much weight for extensions so may cut these out of the program. Also may try and get my girlfriend to cut it out of my knee because the doctor won't says it's not large enough for them to bother.
Lateral raise 4x16

HIIT
Farmers Carrys 40m
Sandbag clean and back throw 50lb bag x10 throws
Repeat 6 times

 

[Dr JIM]

I'm in. I have a question though. Instead of cutting to 170lbs have you considered bulking to 220lbs?