Damiens attempt at being a strongman
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keyser_soze16/02/18 @ 16:44
16/02/18
Axle push press
4x4 @ 90
Lat pull down
4x8 @ 65
4 rounds
8x seated Smith machine press @ 40
8x rear fly @ 8s
4 rounds
8x face pull @ 25
8x tricep push downs @ heavy
Push ups
100 total reps
Axle push press
4x4 @ 90
Lat pull down
4x8 @ 65
4 rounds
8x seated Smith machine press @ 40
8x rear fly @ 8s
4 rounds
8x face pull @ 25
8x tricep push downs @ heavy
Push ups
100 total reps
keyser_soze19/02/18 @ 23:20
19/02/18
Squats (belt, no sleeves)
3x5 @ 140
2x5 @ 150
RDL
4x10 @ 110
4 rounds
10x split squat jumps
12x dead bugs
4 rounds
20m walking lunge
20m tyre carry @ 90
45sec plank
Squats (belt, no sleeves)
3x5 @ 140
2x5 @ 150
RDL
4x10 @ 110
4 rounds
10x split squat jumps
12x dead bugs
4 rounds
20m walking lunge
20m tyre carry @ 90
45sec plank
keyser_soze21/02/18 @ 18:00
21/02/18
BTN power jerk
2x3 @ 90
2x3 @ 95
Dumbbell row
4x10 @ 40
4 rounds
8x dip
10x dumbbell pullover @ 16
4 rounds
10x thick ezy bar curls @ 32.5
10x lateral raises @ 10
BTN power jerk
2x3 @ 90
2x3 @ 95
Dumbbell row
4x10 @ 40
4 rounds
8x dip
10x dumbbell pullover @ 16
4 rounds
10x thick ezy bar curls @ 32.5
10x lateral raises @ 10
keyser_soze23/02/18 @ 17:50
23/02/2018
OHS warm up
Trap bar deadlift (no belt, low handle)
3x5 @ 145
2x5 @ 155
Reverse lunge
4x10 per leg @ 20
4 rounds
8x glute bridge @ blue band
8x single leg RDL @ bw
4 rounds
6x vertical jump (no rebound)
10x good morning @ 20
Knee raises
4x10
OHS warm up
Trap bar deadlift (no belt, low handle)
3x5 @ 145
2x5 @ 155
Reverse lunge
4x10 per leg @ 20
4 rounds
8x glute bridge @ blue band
8x single leg RDL @ bw
4 rounds
6x vertical jump (no rebound)
10x good morning @ 20
Knee raises
4x10
keyser_soze24/02/18 @ 13:14
24/02/18
Muscle snatch
4x3 @ 30
Power snatch to snatch
4x1+2 @ 30
Clean
3 @ 70
3 @ 80
3 @ 90
3 @ 100
Ckean and power jerk
3 @ 70
3 @ 80
3 @ 90
3 @ 100
Muscle snatch
4x3 @ 30
Power snatch to snatch
4x1+2 @ 30
Clean
3 @ 70
3 @ 80
3 @ 90
3 @ 100
Ckean and power jerk
3 @ 70
3 @ 80
3 @ 90
3 @ 100
keyser_soze26/02/18 @ 18:32
26/02/18
Axle push press
2x4 @ 90
2x4 @ 95
Lat pull down
4x10 @ 65
4 rounds
10x seated Smith machine press @ 40
10x rear fly @ 8s
4 rounds
10x face pull @ 25
10x tricep push downs @ heavy
Preacher curls
3 sets max reps @ empty bar
79 total reps
Viking press strict
3 sets max reps @ empty frame
58 total reps
Axle push press
2x4 @ 90
2x4 @ 95
Lat pull down
4x10 @ 65
4 rounds
10x seated Smith machine press @ 40
10x rear fly @ 8s
4 rounds
10x face pull @ 25
10x tricep push downs @ heavy
Preacher curls
3 sets max reps @ empty bar
79 total reps
Viking press strict
3 sets max reps @ empty frame
58 total reps
keyser_soze27/02/18 @ 20:17
27/02/18
Squats (belt, no sleeves)
5 @ 140
3x5 @ 150
5 @ 160
RDL
4x12 @ 110
4 rounds
10x split squat jumps
12x dead bugs
Yoke, (no belt no sleeves)
Up to 280 for 40m
Squats (belt, no sleeves)
5 @ 140
3x5 @ 150
5 @ 160
RDL
4x12 @ 110
4 rounds
10x split squat jumps
12x dead bugs
Yoke, (no belt no sleeves)
Up to 280 for 40m
keyser_soze01/03/18 @ 18:43
01/03/18
BTN power jerk
3 @ 90
3x3 @ 95
3 @ 100
Dumbbell row
4x12 @ 40
4 rounds
12x dip
10x dumbbell pullover @ 16
4 rounds
12x thick ezy bar curls @ 32.5
12x lateral raises @ 10
BTN power jerk
3 @ 90
3x3 @ 95
3 @ 100
Dumbbell row
4x12 @ 40
4 rounds
12x dip
10x dumbbell pullover @ 16
4 rounds
12x thick ezy bar curls @ 32.5
12x lateral raises @ 10
keyser_soze03/03/18 @ 21:05
03/03/2018
Trap bar deadlift (no belt, low handle)
5 @ 145
3x5 @ 155
5 @ 165
Reverse lunge
4x12 per leg @ 20
4 rounds
10x glute bridge @ 60
8x single leg RDL @ bw
4 rounds
6x vertical jump (no rebound)
12x good morning @ 20
Knee raises
4x10
Trap bar deadlift (no belt, low handle)
5 @ 145
3x5 @ 155
5 @ 165
Reverse lunge
4x12 per leg @ 20
4 rounds
10x glute bridge @ 60
8x single leg RDL @ bw
4 rounds
6x vertical jump (no rebound)
12x good morning @ 20
Knee raises
4x10
keyser_soze05/03/18 @ 18:57
05/03/2018
Axle push press
4 @ 90
3x4 @ 95
3 @ 100
Lat pull down
4x12 @ 65
4 rounds
12x seated Smith machine press @ 40
12x rear fly @ 6s
4 rounds
12x face pull @ 25
12x tricep push downs @ heavy
Preacher curls
3 sets max reps @ empty bar
92 total reps
Viking press strict
3 sets max reps @ empty frame
57 total reps
Axle push press
4 @ 90
3x4 @ 95
3 @ 100
Lat pull down
4x12 @ 65
4 rounds
12x seated Smith machine press @ 40
12x rear fly @ 6s
4 rounds
12x face pull @ 25
12x tricep push downs @ heavy
Preacher curls
3 sets max reps @ empty bar
92 total reps
Viking press strict
3 sets max reps @ empty frame
57 total reps
keyser_soze07/03/18 @ 19:42
07/03/18
Squats (belt, no sleeves)
3x5 @ 150
5 @ 160
RDL
5x10 @ 110
5 rounds
12x split squat jumps
12x dead bugs
Squats (belt, no sleeves)
3x5 @ 150
5 @ 160
RDL
5x10 @ 110
5 rounds
12x split squat jumps
12x dead bugs
keyser_soze08/03/18 @ 20:33
08/03/18
BTN strict press
8x3 @ 60
Dumbbell row
5x10 @ 40
5 rounds
10x dip
10x dumbbell pullover @ 16
5 rounds
10x bench press @ 40
10x thick ezy bar curls @ 32.5
10x lateral raises @ 10
BTN strict press
8x3 @ 60
Dumbbell row
5x10 @ 40
5 rounds
10x dip
10x dumbbell pullover @ 16
5 rounds
10x bench press @ 40
10x thick ezy bar curls @ 32.5
10x lateral raises @ 10
keyser_soze10/03/18 @ 12:31
10/03/18
Muscle snatch
4x5 @ 40
1x snatch high pull + 3x snatch
3x1 @ 40
3x1 @ 50
Snatch high pull
4x5 @ 70
Front squat (no belt or sleeve)
6 @ 70
6 @ 80
6 @ 90
6 @ 100
6x BTN snatch press + 2x overhead squat
4 @ 50
Pendlay row
2x8 @ 90
8 @ 100
8 @ 110
Muscle snatch
4x5 @ 40
1x snatch high pull + 3x snatch
3x1 @ 40
3x1 @ 50
Snatch high pull
4x5 @ 70
Front squat (no belt or sleeve)
6 @ 70
6 @ 80
6 @ 90
6 @ 100
6x BTN snatch press + 2x overhead squat
4 @ 50
Pendlay row
2x8 @ 90
8 @ 100
8 @ 110
keyser_soze12/03/18 @ 20:47
Post Edited: 12.03.2018 @ 20:48 PM by keyser_soze
12/03/18Push press (power clean first rep)
5 @ 70
5 @ 80
5 @ 90
5 @ 95
Snatch high pull
5x5 @ 70
Standing strict single dumbbell press
12 @ 20
12 @ 22.5
12 @ 25
12 @ 22.5
Hang to half pull up
3x10
Neutral grip chin, top to half way down
3x10
Squats
3x6 @ 135
Hanging knee raises
12
8
11
keyser_soze14/03/18 @ 18:29
14/03/2018
bench press (paused, no sleeves)
3x3 @ 100
low incline bench
2x12 @ 50
dumbbell flys
14 @ 12.5s
12 @ 12.5s
Dips
12
10
waiters on the spot march
25 steps each side @ 40
25 steps each side @ 35
25 steps each side @ 35
(6 total sets)
skull crusher (thick handle)
2x12 @ 32.5
band push downs
2x20 reps @ blue bands
bench press (paused, no sleeves)
3x3 @ 100
low incline bench
2x12 @ 50
dumbbell flys
14 @ 12.5s
12 @ 12.5s
Dips
12
10
waiters on the spot march
25 steps each side @ 40
25 steps each side @ 35
25 steps each side @ 35
(6 total sets)
skull crusher (thick handle)
2x12 @ 32.5
band push downs
2x20 reps @ blue bands
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