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Old 11-10-2012, 05:02 PM   #961
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Good beat down hombre.
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Old 11-11-2012, 02:19 PM   #962
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Sunday Strongman
Great session today, really nice day out. Farmers went great and I am feeling worn out right now!

Farmers Walk
all for about 50-60 feet
160 each hand x 2
210 each hand x 2
250 each hand x 1
270 each hand x 1
280 each hand x 1 PR
250x1
160x1
Really happy with the 280, made it the entire distance, very painful. Right now I just need to keep working on the pick. Awesome

DB Clean and Press
60x3 each arm
80 x 1 each arm
110x1 each arm
Max Reps set
110 x 10 total, 5 each arm
These felt pretty good, need to continue to work on form on these. Conditioning needs to get better too, I was sucking wind at the end of this set.

Keg Work-keg is pretty much full
-turns at 25 feet
Keg Carry x 100 feet
Bear Hug Carry x 50 feet
Keg Carry x 150 feet, this was pretty much my max distance

Messed around with some keg shouldering and did a couple of shouldered runs
-1 clean and press, almost passed out

Very happy with this session. I had some tightness before I started from yesterday's session but still had a great workout today. Just need to keep working and keep getting stronger.

I am going to reset my cycles this week. I need to get some momentum going on my main lifts. I am going to run the Strong 15 again, I had great results the first time I ran it. Also, going to run the cycle for my rack pulls, all will be done at the most awkward height for me. Saturdays will be more of a free day, lots of deficit pulls and speed squats. I am going to keep the volume low and continue to work on the prowler on saturdays.
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Old 11-11-2012, 02:50 PM   #963
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Very good training J. Congrats on 280!! I need to get me a keg!! :-)
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Old 11-12-2012, 12:00 PM   #964
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Looks like you killed it. Congrats on the Farmer's Walk progress.
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Old 11-12-2012, 12:08 PM   #965
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Thanks btb I am feeling it today!
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Old 11-12-2012, 06:33 PM   #966
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Monday Bench Press
Really sore today from strongman. I was able to push through. Going to run close grip bench for a while and see how it goes.

Close Grip Bench Press
135x5
155x5
175x4
205x3
225x2
240x1
250x1
265x1
210x17, 12
All the singles were easy and done with a pause. Not very happy with the first rep set, I think I was not set up right. But I am very happy to come back and hit 12 after that and the reps felt easier.

Pendlay Rows-super strict
135x3x8

High Incline DB Press
70s x 8
90s x 3 x 6

DB Rows-strict
80s x 3 x 10

Skull Crushers
*all sets plus mini bands
45x10
65x3x8

Neutral Pullovers
70x12
115x10

Tricep Pushdown
150x3x15

Good volume today, did my rows strict. Mostly because my lower back was pretty sore, but hit my back hard.

Tomorrow I will do some conditioning, need to do something to loosen up my legs. Very sore today. Did some rolling out after my workout, hoping it will help me recover.
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Old 11-12-2012, 10:49 PM   #967
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Monster work lately, JW. Great stuff.

So I guess the plug is working in the keg now?

Do you use Farmer's handles? I'm making a set and am scratching my head about how high off the ground to make the handles. I would be loading plates on top of my creation, so loaded or not makes no difference in height of handles off the ground.

But how high should they be? just below knee level or so? I'm much shorter than you (5'7"), does that make a difference? Or does none of that matter, I should just pick a height and go with that? Any thoughts appreciated. Thanks.
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Old 11-13-2012, 12:48 AM   #968
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Very fine work in here man,heaviest pullovers in my memory.
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Old 11-13-2012, 05:43 PM   #969
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Quote:
Originally Posted by EliteDreams View Post
Very fine work in here man,heaviest pullovers in my memory.
Thanks bud! Just working hard

Quote:
Originally Posted by MikeM View Post
Monster work lately, JW. Great stuff.

So I guess the plug is working in the keg now?

Do you use Farmer's handles? I'm making a set and am scratching my head about how high off the ground to make the handles. I would be loading plates on top of my creation, so loaded or not makes no difference in height of handles off the ground.

But how high should they be? just below knee level or so? I'm much shorter than you (5'7"), does that make a difference? Or does none of that matter, I should just pick a height and go with that? Any thoughts appreciated. Thanks.
Thanks Mike!

Plug is working, I actually bought a pipe cap which seems to work much better.

My farmers handles have a 16 in pick height, this seems to be the common height from what I can find. I looked up specs from a few different places and that is what I found. I really do not think the pick height is that important.
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Old 11-13-2012, 05:47 PM   #970
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Wednesday Conditioning
Today is kind of a mixed bag of conditioning, this went pretty quick.

Dynamic warm ups

Sprint x 400 yards
Brutal, one sprint got the legs really pumped and blood flowing in my legs. Going to keep working on these.

Keg Work
Push up on keg
Jump up
Pendlay Row w/ keg
3 sets x 10 reps

Super set with
Box Jumps
3x10
Took the least amount of rest as possible between these

Keg Push Up and Row-max rep set
1 set x 22 reps
Death

Fun workout today, it is getting tough to sledge work. It is pretty much dark when I get home from work, and it is just not all that safe. No reason to get an injury on a conditioning day. Tomorrow is squats and deads, should be an easy day, start to a new cycle for squats and rack pulls.
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