Tuesday May 16, 2017 Overhead Day


Hammies are pretty sore from yesterday. (The focus was deadlift and related movements).

Today’s primary movement focus is overhead (OHP, PP, etc).

Strength Round
Main Giant Set (6 sets)
Bodyweight Pullups x 2 reps
Overhead Strict Press x 3 reps (escalating weight after each set) 45, 65, 85, 95, 100, 100
GHD Bodyweight Back Extentions x 5 reps
90 Seconds of rest (repeat until sets are complete)

Assistance Round
Secondary Giant Set (5 sets)
Bodyweight Ring Rows x 5 reps
Z-Press x 2 reps (escalating weight after each set) 45, 50, 55, 60, 65
Superman Rings x  5 reps
90 Seconds of rest (repeat until sets are complete)

Strongman Round
Strongman Giant Set (3 sets)
15#KB Overhead Carry x 60 feet
62# KB Push Press x 3
Bear Crawl x 30 feet
90 Seconds of rest (repeat until sets are complete)

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Monday May 15th, 2017 Starting Strongman


All of the previous strength training and then conditioning from Nov 2016 to April 2017 paid off for the hiking and camping trip I did at the end of April.  Now after 2 weeks of travel, I am starting a strongman strength and conditioning program based on what I can tell is laid out and practiced by Brian Alsruhe on his Youtube channel.  At 52 years old, there’s no time to start like the present to get busy

I’m starting off easy on the weight so that I can move the remainder of the week.  I’ll adjust weight accordingly after I get used to the flow and movements.

Strength Round
Main Giant Set (5 sets)
25#KB Swings x 10 reps
Deadlift x 2 reps (escalating weight after each set) 135, 185, 215, 235, 255
GHD Situps x 5 reps
90 Seconds of rest (repeat until sets are complete)

Assistance Round
Secondary Giant Set (3 sets)
14#Med Ball Slams x 8 reps
135# Romanian Deadlift x 8 reps
Knees to Elbows on Rings x  3 reps
90 Seconds of rest (repeat until sets are complete)

Strongman Round
Strongman Giant Set (6 sets)
20#KB Snatch x 5 reps
175# Farmers Walk x 60 feet down and back (fast)
15#KB Windmill x  3 reps
90 Seconds of rest (repeat until sets are complete)

I don’t know what this will do for my strength, but I think my conditioning is going to go through the roof. 🙂