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From woefully weak to unremarkably mediocre?

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NimbleIcon...18-01-2022 @ 03:31 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
kb swings 32kg x 100 total reps
band face pulls


events for this year's strongman comp just posted, so will write new program to prepare
NimbleIcon...18-01-2022 @ 11:18 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Log
up to 83 x 1

Strict log from rack
53 x 5 x 2 sets

Bench
80 x 8 x 3 sets

Band box SSB
purple bands + bar only 12 x 3 sets

BB Upright row
20 x 15 x 3 sets

Band pushdown
3 sets to failure
NimbleIcon...19-01-2022 @ 12:28 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 20.01.2022 @ 00:18 AM by Nimble
Deadlift
up to 180 x 5

Triple Pause Deadlift
120 x 5 x 2 sets

Arm-Over-Arm
Up to 130kg in plates added

Hip Thrust
120 x 8 x 3 sets

GHR
bw x 10 x 3 sets

Purple Band Chin Up
6 x 3 sets

(Morning weight 102.6)
NimbleIcon...24-01-2022 @ 00:29 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Log
Up to 83 x 1… bit easier than last time

Strict Log
53 x 5, 58 x 5

Bench
80 x 8, 85 x 8 x 2 sets

High box squat w/ purple bands
25kg + bands x 12 x 3 sets

Barbell Upright Row/Strict Press Combo
20 x 12 x 3 sets

Band triceps push down
3 sets to failure
NimbleIcon...25-01-2022 @ 09:45 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Atlas stone (80-90kg?) x a few pick ups. Hard… haven’t practiced this in 6 months. But promising as pretty sure I’m (baseline) stronger than when was repping it x 10 easily so suggests is a skill issue. Should come back quick.

Sandbag carry. 150lb x 40m. 200lb x 40m. Similar — hard but expecting this to come back quickly too.

Farmers up 90kg/hand x 40m (10, drop and pick, 20, drop and pick, 10)

Low front box squat, paused
40 x 5 x 2 sets

RDL, Strict
70 x 8 x 2 sets

Underarm row 40 x 12 x 3 sets

Cable flys failure x 3 sets

Underhand axel curls 10kg x 60 reps rest pause
NimbleIcon...29-01-2022 @ 02:21 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Log
Up to 83 x 1… still not “easy”

Strict Log
58 x 5 x 2 sets

Bench
85 x 8 x 3 sets

High SSB box squat w/ purple bands
30kg + bands x 12 x 3 sets

Barbell Upright Row/Pressing Combo
30 x 12 x 3 sets

Band triceps push down
3 sets to failure
NimbleIcon...29-01-2022 @ 07:33 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deadlift
Up to 195 x 5… quite tough

Triple pause deadlift
130 x 5 x 2 sets

Arm over arm
170 weight
200 weight. Felt good but grip gave out so had to curl the rope round arm each time.

Hip thrust
130 x 8 x 3 sets

GHR +10kg x 12 x 2 sets

Band assisted chin ups — purple band round knee x 7, 7, 6

10kg Axel reverse grip curl rest pause x 70 reps
NimbleIcon...30-01-2022 @ 10:32 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Log
Up to 83 x 1... why still hard?

Strict Log
63 x 5 x 2 sets

Bench
90 x 8, 7, 7

SSB box squat w/ purple bands (band weight not added)
40kg x 12 x 3 sets

Upright row strict press combo
30 x 12 x 3 sets

Band pushdown
3 sets to failure
NimbleIcon...31-01-2022 @ 09:17 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Atlas stone (80-90kg?) x a few pick ups way easier than last time.

Sandbag medley. 150, 200, 250lb 20m run. Around 50s

Farmers up 90kg/hand x 40m

Low front box squat, paused
50 x 5 x 2 sets

RDL, Strict
80 x 8 x 2 sets

Underarm row 50 x 12 x 3 sets

Band flys failure x 3 sets

Underhand axel curls 15kg x 50 reps rest pause
NimbleIcon...02-02-2022 @ 08:49 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Log
Up to 88 x 1... bit better

Strict Log
63 x 5 x 2 sets

Bench
90 x 8 x 3 sets

SSB box squat w/ purple bands (band weight not added)
50kg x 12 x 3 sets… continues to get easier

Upright row
40 x 12 x 3 sets… bit heavy to get the right kind of feeling

Band pushdown
3 sets to failure
NimbleIcon...02-02-2022 @ 08:49 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 02.02.2022 @ 11:10 AM by Nimble
-
NimbleIcon...03-02-2022 @ 11:43 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 03.02.2022 @ 11:44 AM by Nimble
205 x 5. Last rep a grinder/bad form but easier than last time’s 195

Triple paused deadlift 140 x 5 x 2 sets

Arm over arm up to 201. 2 runs — 45s, 39 seconds. First run no looping

Hip thrust
140 x 8, 150 x 8 x 2 sets

Band chip up
7, 7, 4… hmmm

GHR
+12 x 12, 10/2, 6/6

Band upper back good mornings
x 3 sets. These are nice

Reverse grip axel curls
15kg x 50 reps
NimbleIcon...05-02-2022 @ 09:07 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 05.02.2022 @ 09:07 AM by Nimble
Log
83 1 x push press, 1 x split jerk
88 1 x push press, 1 x split jerk
Split jerk feeling rusty as haven’t tried one in over a year I think. Will practice in parallel and pick one nearer the competition.

Strict Log
63 x 5
68 x 5… grinder

Bench
95 x 6, 5, 6

SSB box squat
2 x purple bands per side
60kg bar and plates x
12 x 3 sets

Upright Row
30 x 17, 11, 12

Band push down
3 sets failure

25kg total db seated press 50 reps rest pause
NimbleIcon...07-02-2022 @ 05:12 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 07.02.2022 @ 05:13 AM by Nimble
Atlas stone (80-90kg?) x more pick ups, again easier than last time.

RDL, Strict
90 x 8 x 2 sets

Sandbag medley. 150, 200, 250lb 20m run. 52s

Farmers up to 105kg/hand x 40m (20 pick 20… in 30s. get this under 22s before adding weight)

Low front box squat, paused
110kg static hold for 30s
60 x 5
x 2 sets

Underarm row 60 x 12 x 4 sets

Band flys failure x 4 sets

Overhand axel curls 20kg x 50 reps rest pause

Hard session — perfect level of difficulty. These weights can stay the same for next two or three goes on this session.
NimbleIcon...09-02-2022 @ 08:08 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Log
83 x 1, jerk 83 x 1
93 x 1
Jerk 93 x fail… lack of commitment tech issue. Glad about how the push press felt though. Plenty more there

Strict Log
68 x 5 x 2 sets

Bench
95 x 8, 8, 6

SSB Box Squat w/ 2x purple bands
70 x 12 x 3 sets

Upright row
30 3 sets failure

Band push down
3 sets failure

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