strongman and mma

Incline axle cg pause w/ 65lbs in chains
95, 135, 155, 185, 205, 225, 245x1.
185 (with chains) 3x5 wide grip touch n go.
axle btn the neck press 95x5 115x5 135 2x5.(these felt good)
v grip pull-ups, 30lbs of chain 5x5
135 t-bar rows 5x5 easy,
fuck tons of delts and arms.
current weight 212.
 
Hamstring felt good enough to push today so I went for it.
weighed in at 216 today.
Axle (first time really doing it with a real axle unknurled)
135, 185,205, 225, 250x1. this was a bitch.
Yoke 75ft. 500x5 sets.
Farmers 75ft. 275 per handx5 sets
stones. 230 no tacky to 52"x1 for 3 sets.
hammie didn't hurt at all which is very exciting can't wait to finally do some real deadlifts on Sunday
 
wide grip bench paused 225 3x10.
wide grip touch n go 225x10, x7, x5
btn press 2x10 1x8
bw chin-ups (215) 3x10
dumbell rows 100x3x10
delts
arms, lots of em.
 
single leg hurdle hops, 24" 28" 30" 32" 34" and ended with 36" on each leg.
warmed up to a triple of deads, worked up to 455 for a triple then stopped, hammie felt weird. It didn't hurt it just felt weird. so I just didn't want to push it, oddly it felt fine for events 3 days ago. I guess the deads just stretched it to much. watched out for it the rest of the workout.
stiff leg deads, 225x5x10, all the way to the floor, cautious of the leg.
double overhand axle deads 185 3x10
assisted ghrs supersetted with some leg extensions. 4x10
sled pulls for almost 10 minutes straight these suckkkkeeeddd.
traps and abs
 
weighed in at 215 today, hopefully ill stop fluctuating soon.
bench cg pause 250 with 60 pounds in chains for a not so hard 4.
bench wide grip pause 225 3x10,
weighted pull ups 35 for 3x5
bw pullupsx9, 6, 6
kroc rows 100 x3x10 each arms.
strict curls 45x5x15
tricep extensions 45x5x15
 
Hammie was feelin about 80% today, went hard just was wary of it.
2 step hurlde 36, 38, 40, 42,44,46,48,50 pr 52, pr. between each set 50 yards of light sled dragging 50lbs to keep my hammie warm. sweet 4 inch hurdle pr.
then box squats with knee wraps, 135, 205, 225,275, 315, 345. to just the teensiest bit below parallel. same as sunday, my left hammie just felt different not painful so I called it here.
then did some axle clean and jerks. did about 6 sets of triples with 205, taking it light working on form, finding how I like my belt to fit working on different styles of jerks.
then some heavy heavy yoke, worked all the way up to 750 for 20, fucking doing this shit on uneven grass blows, was basically fighting a hill the whole way, really wanted it for 30 maybe next time.
front squats atg belt, 205x3x5
then traps and abs.
not a bad workout not the best, hopefully I will get fully on course next week, when I attemped a 5/3/1 strongman split and am commiting to that until my strongman comp.
 
weighed at 213 today. so as i mentioned I'm finishing this week out then doing a deload then hittin 5/3/1 before my comp. I am doing the deload now for my hamstring.

it will basically look like this

Sunday jumps Squat 5/3/1 axle cleans/jerks 5/3/1 yoke 5sets of 50 ft.jumps deads 5/3/1 stones farmers 5sets of 50ft

Tuesday cg pause bench 5/3/1/ wide grip touch n go 3x10 bench pullups rows arms

thursday jumps deads 5/3/1 stones farmers 5sets of 50ft

Friday 5/3/1 axle press, btn press 3x10 chinups rows arms.

I do like to log my assistance work unlike jim wendler because if I don't I will get lazy. I will do it almost exactly as laid out, with only minor tweaks (strongman events for assistance work) and deload as I feel like it. Because of the timing of my competition I won't deload after the first 3 weeks. which Jim says in his book ( I just got) is fine.

hope fully this will keep me honest.

Today's workout I based of 5/3/1 to see how I like it.
axle jerk 135x5 155x5 175x5 190x5 then 215+1 (seeing how this was 95% of 90% of my max I wanted atleast five reps) I get 215 for 7 which was awesome. I love this idea of underloading.
then after a long recovery hit 135 strict press 1x9,x7,x6
then did chinups 1x10 1x9 1x7
t-bar rows 160 3x10
arms
 
Last edited:
What the fuck weighed 211 today

warmed up with jumps and sled drags.
worked up to a standing 48" hurdle hop, new fucking pr I have been going for for over two years now.
Squats 5+ day first day of 5/3/1 worked up to 310 and hit it for 8 solid squats to parallel with/out knee wraps or a box squatting felt sooooo good.
cleans (which I run the 5/3/1 programming) worked up to 210 for 8, fucking awesome
then yoke runs, 550x5 sets of 50ft. setting a time pr at 9.3 seconds which was fucking awesome aswell. 4 prs, already fucking love this 5/3/1 shit.
 
Bench press 160x5, 190x5, 220x5 265x8 cg pause reps, pretty fucking nice.
wide grip touch ngo 235x10, x10, x 6
bw pullupsx10, x10, 7
kroc rows 100x15 per arm x5
arms.
 
did some reactive jumps to warm up, nothing crazy impressive,
was snowing outside so couldn't do some sled dragging to warm up.
deadlifts, 275x5, 315x5, 365x5, 415x5, 435x1, 435x10, Haven't deadlifted this much in about a month, crushed it too that was awesome.
tried to do some stones but the snow had them all slippery,
farmers in the snow 250x5x50ft.
 
Jerk 135x5, 145x5, 160x6, 180x5 210x8
Overhead press 135x3x10
Chin ups bw 208, 3x10
barbell rows 135x5x15,
strict curls 115x1, (might do some powerlifting that includes strict curl 1 rep max with 100%raw crew so decided to see where I'm at).
curls 80x3x10.
tricep extensions 80x5x20
 
did some reactive jumps, broad jump into hurdle hop, 24" 26" 28" 30" 32" 34" 36" 38" 40" 42"
then box squats to just below parallel. using the box more of a depth checker,
200x3, 235x3, 265x3, 300x3, 330x3+2. so 5, was nice hitting them solid on a box, keeping my chest up high.
now onto cleans, 135x3, 185x3, 220x3+3 so 6. This was good except for the bar slipping and smashing my knee turning it all black and blue and scrapped.
Then hit the yoke up, was in the groove and got 600x50ftxx5.
kick ass workourt very much enjoying this 5/3/1 stuff
 
135x3, 185x3, 205x3 225x3 255x3, 280x3+2 5 just what I was aiming for awesome.
wide grip touch n go 235x10, x10, x7. one more rep then last week.
pull-ups bw 210, x10, x10 x8. one more rep then last week.
Barbell rows 135x5x15. getting some more blood in my back.
arms, arms arms.
I am also eating more carbs than usual lets see if that makes a long term difference.
 
weighed in at 207 today !!! gotta eat way more.
warmed up with reactive jumps, hurdle hop followed by broad jump.
with sled pulls as active rest.
deads, 275x3, 335x3, 385x3 435x3, 475x5 with a bit of hitching. probably could have gotten 6 but still hamstring is nagging in the back of my mind.
stones, just kept trying and trying to get my 310 no tacky. I'm inching it more and more each week.
Farmers, 105x100ft. 175x100ft. 245x50ft. 275 for 25ft. then turn 25 ft. back. this was hard as fuck. Feeling weak this week. maybe lack of sleep and stress of finals and LSAT
 
push press 225 new pr
165x3+ 165x6
dumbbell press 60x3x10
chin ups 3x10
dumbell strict rows, 90 x3x10
armarmsarms
 
warmed up with reactive lateral jumps over a hurdle. jumped approx 1 ft. to the right and hurlde hop reset, 1ft. left hurdle hop. worked up to 42". I don't know if this reactive strength is helping with strongman, but it just as to athleticism for mma.

Box squats, 205x3 235x3, 275x3, 315x3, 355x1+2. good. had some more in the tank but called it here.
axle cleans, 135x3, 185x3, 230x1+2. nice very good.
chain yoke455x30ft.x5. first time doing this. this was fun.
250lb keg carrying, for a lot, and over a 54" bar.

weight at around 212 now, adding in more carbs helped spike it up. from october 25~-11/25 I went no carbs, as a war on carbs diet challenged by Mark Bell. It was pretty shit for adding mass, great for losing fat, but I wonder if it had anything to do with my pulled hamstring. also my strength stayed great while on it
 
Last edited:
Feeling pretty burnt out. For the first time ever I'm looking forward to the deload week. I hate this feeling. Don't really want to be on 5/3/1 anymore. Gotta stop program hopping and just do what worked best, my original westside style layout.
Today bench close grip 300 X2
Wide grip touch and go 225x3x10. Shitty I felt pretty tired.
chin ups 3x8. Rows 135 50
Arms
 
Updated yesterday to I didn't get around to it.
Me lower,
beltless 4 inch deficit deads 135x1, 225x1, 315x1, 365x1, 415x1, 445x1, 495x1.
Wanted to do something that would force me to keep it light.
axle deads 4in def. 255 5x10
glute bridges/ ham curls.
traps/abs.

Today
Me upper,
wide grip floor press pause with legs straight out. 135x1, 185x1, 225x1, 245x1, 275x1, 300x1, 315x1
floor press flaring elbows to get some chest work. 205x4x8
military press, 115 5x8
wide grip pull-ups. BW 5x6
arms, alot
 
deads 10x1, 250,275,300,315, 350, each for two singles aobut one minute rest. 4 inch deficit beltless.
farmers with turns every 15 feet. 205x60ft. 3 turns. 215x60ft. 220x60ft. 225x60 ft. 245x35 feet 2 turns.
stones, stones stones. was feeling a little tired so just carried and loading my 210 a lot.
abs abs abs.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,280,990
Messages
58,333,710
Members
176,002
Latest member
Shock7

Share this page

Back
Top