Damiens attempt at being a strongman
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keyser_soze15/03/18 @ 19:23
15/03/18
Squat (belt no sleeves)
3x5 @ 150
Sumo deadlift
15 @ 70
14 @ 90
Dumbbell lunge
8 @ 15s
8 @ 17.5s
8 @ 20s
Toes to bar
8
6
6
Leg press
15 @ 100
15 @ 140
Lying hamstring curl
15 @ 20
25 @ 30
Squat (belt no sleeves)
3x5 @ 150
Sumo deadlift
15 @ 70
14 @ 90
Dumbbell lunge
8 @ 15s
8 @ 17.5s
8 @ 20s
Toes to bar
8
6
6
Leg press
15 @ 100
15 @ 140
Lying hamstring curl
15 @ 20
25 @ 30
keyser_soze17/03/18 @ 08:24
17/03/18
Snatch
3 @ 40
3 @ 50
Inverted row
3x15
Single arm close grip pull down
12 @ 25
15 @ 20
15 @ 25
T bar row
12 @ 70
15 @ 70
Standing cable twist
3x10 @ 70
Lateral dumbbell raise
15 @ 5s
15 @ 8s
Snatch
3 @ 40
3 @ 50
Inverted row
3x15
Single arm close grip pull down
12 @ 25
15 @ 20
15 @ 25
T bar row
12 @ 70
15 @ 70
Standing cable twist
3x10 @ 70
Lateral dumbbell raise
15 @ 5s
15 @ 8s
keyser_soze21/03/18 @ 19:09
21/03/18
Push press (clean first rep, no belt no sleeves)
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Snatch high pull
5x3 @ 75
Squat (no sleeves)
3x6 @ 140
Dumbbell reverse lunge
3x12 @ 20s
Pendlay row
3x6 @ 110
Side planks
Push press (clean first rep, no belt no sleeves)
5 @ 70
5 @ 80
5 @ 90
5 @ 100
Snatch high pull
5x3 @ 75
Squat (no sleeves)
3x6 @ 140
Dumbbell reverse lunge
3x12 @ 20s
Pendlay row
3x6 @ 110
Side planks
keyser_soze22/03/18 @ 14:55
22/03/2018
Squat (no sleeves)
3x5 @ 155
Incline bench
3x3 @ 100
2x12 @ 60
Dumbbell flys
2x15 @ 15s
Standing strict single dumbbell press
4x12 @ 22.5s
Dip
2x12
Squat (no sleeves)
3x5 @ 155
Incline bench
3x3 @ 100
2x12 @ 60
Dumbbell flys
2x15 @ 15s
Standing strict single dumbbell press
4x12 @ 22.5s
Dip
2x12
keyser_soze23/03/18 @ 20:55
23/03/18
1 rep = 1x snatch + 1x hand snatch knee + 1x hang snatch floor
1 @ 40
1 @ 45
1 @ 50
1 @ 55
1 @ 60
1 rep = 1x clean + 1x front squat + 2x jerk
1 @ 70
1 @ 80
1 @ 90
1 @ 100
1 @ 105
Deadlift
5 @ 180
5 @ 190
Toes to bar
Not many
Suitcase carry
3x 25m @ 45 (each side)
1 rep = 1x snatch + 1x hand snatch knee + 1x hang snatch floor
1 @ 40
1 @ 45
1 @ 50
1 @ 55
1 @ 60
1 rep = 1x clean + 1x front squat + 2x jerk
1 @ 70
1 @ 80
1 @ 90
1 @ 100
1 @ 105
Deadlift
5 @ 180
5 @ 190
Toes to bar
Not many
Suitcase carry
3x 25m @ 45 (each side)
keyser_soze25/03/18 @ 20:31
25/03/2018
push press (clean first rep)
5 @ 102.5
snatch high pull
3x3 @ 80
squat (no belt, no sleeves)
3x6 @ 130
hanging knees to elbows
12, 16, 9
dumbbell rows
3x15 @ 35
push press (clean first rep)
5 @ 102.5
snatch high pull
3x3 @ 80
squat (no belt, no sleeves)
3x6 @ 130
hanging knees to elbows
12, 16, 9
dumbbell rows
3x15 @ 35
keyser_soze26/03/18 @ 22:44
26/03/18
1 = 3x front squat + 2x jerk
1 @ 80
1 @ 90
1 @ 100
1 @ 110
1 @ 115
Clean pull
3x5 @ 120
Bench (no sleeves)
3x3 @ 120
Standing single dumbbell press
2x12 @ 25
2x12 @ 20
Single arm wide lat pull down
3x15 @ 20
Tricep rope push down
2x15 @ 40
1 = 3x front squat + 2x jerk
1 @ 80
1 @ 90
1 @ 100
1 @ 110
1 @ 115
Clean pull
3x5 @ 120
Bench (no sleeves)
3x3 @ 120
Standing single dumbbell press
2x12 @ 25
2x12 @ 20
Single arm wide lat pull down
3x15 @ 20
Tricep rope push down
2x15 @ 40
keyser_soze28/03/18 @ 21:34
28/03/18
Snatch
3 @ 65
Clean and jerk
2 @ 100
Squat (belt but no sleeves)
3x5 @ 160
Yoke
25m @ 300
25m @ 320
25m @ 300
Lying hamstring curl
2x15 @ 30
Side plank
4 @ 30s
Snatch
3 @ 65
Clean and jerk
2 @ 100
Squat (belt but no sleeves)
3x5 @ 160
Yoke
25m @ 300
25m @ 320
25m @ 300
Lying hamstring curl
2x15 @ 30
Side plank
4 @ 30s
keyser_soze29/03/18 @ 19:51
29/03/18
Deadlift
3 @ 190
3 @ 195
3 @ 200
Neutral grip chin ups
11
8
13
One arm wide lat pull down
12 @ 25
12 @ 30
12 @ 35
Barbell row
2x15 @ 70
Dumbbell raises
2x15 @ 8
Bicep curl
2x12 @ 40
Half kneeling single dumbbell press
12 @ 12.5
12 @ 15
12 @ 17.5
12 @ 20
Deadlift
3 @ 190
3 @ 195
3 @ 200
Neutral grip chin ups
11
8
13
One arm wide lat pull down
12 @ 25
12 @ 30
12 @ 35
Barbell row
2x15 @ 70
Dumbbell raises
2x15 @ 8
Bicep curl
2x12 @ 40
Half kneeling single dumbbell press
12 @ 12.5
12 @ 15
12 @ 17.5
12 @ 20
keyser_soze31/03/18 @ 20:25
31/03/18
Heaving snatch balance
3x3 @ 60
Bench press
3x5 @ 110
Front squat
4 @ 100
4 @ 120
4 @ 130
Skater squats
f**king stupid
Bird dogs
4x12
Heaving snatch balance
3x3 @ 60
Bench press
3x5 @ 110
Front squat
4 @ 100
4 @ 120
4 @ 130
Skater squats
f**king stupid
Bird dogs
4x12
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