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Old 03-15-2011, 02:51 PM   #11
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So after spending a ass-load of time reading about strong-man stuff it seems that we use a lot of this type of stuff in MMA ( Tire-Flipping/Prowler Work/Sledehammer/Sand Bags ect.)

So from what I am reading and seeing I will have to put more work into shoulders, Triceps, Squats, Deads.

So you will see me doing a tad bit different work. Mondays will like I stated above with focus on a 70% Clean and Press, followed with possible isolation pressing - Oh DB Press? Military? Opinions? Thursday will be as I suggested - 90-95% Clean and Press

I will be Squatting and Dead-Lifting more- Actually working the legs more in General. I just got my hands on a prowler so you can expect to see that in the log.

Keg Toss - I have 1 Keg and a bunch of heavy ass stones and a lot of heavy ass truck tires.

Sand Bags- have those as well. 50-100lb bags. So I will be working sand bags as well.. when time allows..

I am not trying to compete in Strong-Man, I just want to round out more of my lifting/Training and become stronger in other areas as well.

Any Suggestions?
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Old 03-15-2011, 03:21 PM   #12
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Solid max!! For the presses i like MP's and standing OL Press. Those are great for strength!
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Old 03-15-2011, 04:26 PM   #13
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Tuesday - Legs/Prowler = Dead


1) Front Squats
135x15
135x15
135x15

2) Front Squats Box Squats
200x8
200x8
200x3

Ok My Front squats need work

3) Walking Lunges with 50lb In Vest
5x25 both legs

4) Prowler - Will work this more, Woke up and had a back spasm and didnt want to over do it bending over.
150 first round
200 second round
250 thrid round

5) Calf Raises
5 x 50 at 300lbs
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Old 03-15-2011, 04:32 PM   #14
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Great volume on the Front's max. Good work.
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Old 03-16-2011, 02:59 PM   #15
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Wednesday - Awsome Day

1) Pull-Ups Weighted - 45lb Plate
5x8-10

2) Bent Over DB Rows - a few warm ups then hit it, Did not want to crack off the 200lb DB just yet
100x12
110x12
115x12
120x12
120x12
Followed by
50x5x15

10 total sets

3) Ugh Bicep Work - BB curls/DB Hammer Super Set
BB - 50x5x12
DB-30x5x10-12

4) DB Shrugs-I find that DB hit my shoulders better then the BB and puts less tug on my back, But I wont neglect BB as I can stack more weight on the bar, I only have 1/ 200lb DB So I can't shrug with just one, If my friend can make me another one that would be sweet
50x20
100x12
115x12
120x12
120x12

5) Fore-Arm Work
BB Inward Curls- 50x5x30
BB Wrist Flips-20x5x30
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Old 03-16-2011, 04:21 PM   #16
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Old 03-17-2011, 06:50 PM   #17
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Thursday- FANTASTIC!!!

1) OH DB Press- Next Time will go up to 70-80-90 wanted to see where I was at
30x12
50x10
55x10
55x10
60x8
60x8
65x5
65x5
30x10
30x10

2) Chest Dips Weighted
5x Body weight+45Lbs x12

3) Skull-Crushers
70x12
80x10
100x10
100x10
100x10

4) Chest Dips Weighted
5x Body weight+45Lbs x12
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Old 03-17-2011, 07:19 PM   #18
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Very strong triceps work MAX!! Smashing it!
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Old 03-17-2011, 08:21 PM   #19
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Dude, your w/o's rock!
You have your own prowler!?
I'm coming to your house!
What do you do with one 200#DB!?
Keep kickin ass, bro!
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Old 03-17-2011, 11:29 PM   #20
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Thursday Night Class - Again Awesome

Trained and Taught a Sayoc Class and a Ground and Pound Class. Felt strong, Felt Fast!




Yes, I bought one from Elite Fitness, The econo one.

and a 200lb db? I DB row it =)

Thank on my work outs..This is the template I am trying to follow that I wrote up based on a few Ideas

Monday - Warm up for CGBP is 3 sets of Flat Bench 135

1) CGBP – Week 1 @ Singles/Week 2 @ Doubles/ Week 3 @ Triples With Week 1 – 2 Singles and Doubles/ Week 4 @ New PR Single – Repeat
2) OH Press- ( DB/BB/C&P) – 70% To 85% Max
3) Pull-Ups - @ BW To Failure
4) Chest Dips-@ BW To Failure
Tuesday
1) Legs – Open/Reps
2) Legs – Open/Reps
3) Legs – Open/Reps
4) Conditioning - Prowler/ Mid Section - x 5/x5
5) Conditioning x10

Wednesday
1) Pull Ups – Weighted – 5 Sets/Failure
2) Rows – DB/BB – Heavy For Reps
3) Shrug- Heavy
4) Biceps/Biceps Super Set
5) ForeArm Work - 10 Sets of Various Work
Thursday
1) OH Press - ( DB/BB/C&P) – Work To Heavy Triples
2) Chest Dips – Weighted- 5 sets to Failure
3) Skull-Crushers – Heavy For Reps
4) Chest Dips – Weighed- 5 Sets To Failure
Friday
1) Pull-Ups- @ BW To Failure
2) Dead-Lifts– Week 1 @ Singles/Week 2 @ Doubles/ Week 3 @ Triples With Week 1 – 2 Singles and Doubles/ Week 4 @ New PR Single – Repeat
3) Front Squats – Work To 3 Singles
4) Ab Wheel-x5
Saturday – Strong-Man Type Work + Conditioning
1) Sledge Hammers - Open
2) Tire Flips - Open
3) 150 Sand Bag Stacks - Open
4) Prowler - Open


Addition work can be added for super set motion or whatever i.e - Push ups, Bench Dips - Olympic Lifts - Gymnastic work that I throw in here and there. Conditioning means a great deal different then the word that I use here. Its just a example..
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