The road to 231.4 LW Strongman Nationals and beyond

[austin.j.taylor]

Originally Posted by Abaddon

Strong work Austin. Looks very similar to the stuff I've been doing with SMWA the last several weeks.
18 inch deads sound gruesome!

It probably wouldnt have been so bad if I wouldnt have tried to shoulder so many stones. I tweaked my low back again, then thought to myself-the last time I hurt my back was because I was shouldering stones. Some people never learn.

[austin.j.taylor]

Ok so after a few days of letting my lower back unscrew itself I hit the gym today at lunch.

Warm-Up:
7 minute Bike
Diesel Crew Shoulder warm up
Foam Roll

Snatch:
BarX5
75X5
95X5
115X3

Power clean and strict press(clean each rep):
135X5
155X3
175X>1(GOT 3)

Preacher Curls:
55X10
60X10
65X10

Cardio:
Elliptical-16 minutes, 1.6 miles, 144 calories burned

Notes: I am getting much better at snatches. The cleaning of each rep for pressing was pretty grueling. My bicep is still pretty odd feeling so I kept it lighter with higher reps for curls. I skipped 1 armed rows and DB bench to let my lower back rest up a bit. Overall grade is a B+.

[BendtheBar]

Nice snatches. I find them almost easier than cleans on my elbows.

[austin.j.taylor]

Foam Rolling
Stretching
7 minutes on upright bike

Squat:
BarX10
135X5
185X5
205X5
255X5
295X5

Super Stupid Squat Drop Sets:
295X5 30 seconds rest
285X5 30 seconds rest
275X3 45 seconds rest
265X3 1 minute rest
255X3 1 minute rest
245X3 1 minute rest
235X3 1 minute rest

5 minute break due to almost puking

225X5 30 seconds rest
215X5 30 seconds rest
205X5 30 seconds rest
195X5 45 seconds rest
185X5 45 seconds rest
175X5 45 seconds rest
165X5 1 minute rest
155X5 1 minute rest
145X5 1:30 rest
135X5

Started to dry heave here

US Army PRT conditioning drill #1 (5 reps each exercise)
Jump Squats
V-Ups
Moubntain Climbers
Leg tuck and twist
Single leg push ups

Dry heaving again so I quit

Notes: Great/crappy workout. I got the crazy drop squats idea in my head so I did them. I wanted to keep squats lightish and I feel like I did, but did way too much volume.

[BendtheBar]

When you said you did 20 sets of squats I had no clue they were limited rest. Beast!

[austin.j.taylor]

Originally Posted by BendtheBar

When you said you did 20 sets of squats I had no clue they were limited rest. Beast!

Thanks BTB, paying for it today!

[storm1507]

Found you.

Sou you are not doing the 5/3/1 anymore? Is this a routine you fixed up or following one?

Still taking the Con-Cret?

[5kgLifter]

Originally Posted by BendtheBar

When you said you did 20 sets of squats I had no clue they were limited rest. Beast!

That's the way to do 'em! Awesome session Austin

[austin.j.taylor]

Originally Posted by storm1507

Found you.

Sou you are not doing the 5/3/1 anymore? Is this a routine you fixed up or following one?

Still taking the Con-Cret?

I am still doing 5/3/1. Last week was just a touch odd with how it played into my competition this weekend. It was supposed to be my deload week, but with a comp a week away I didnt want to start a "5" week, then do a comp. I used last week as a "fun" week and will do the deload this week. I have been off con-cret for a little touch, but I will jump back on next week. I plan on starting my slow cut to 231 next monday. Ideally I will be there with enough time to get back any strength I lose in the process and be competitive in some strongman contests.

Originally Posted by 5kgLifter

That's the way to do 'em! Awesome session Austin

Thanks 5kg, welcome to my log!

[austin.j.taylor]

So today I skipped my OH deload session due to being mentally fatigued by working like a slave all weekend. The rest of the week is planned out like this:
Tuesday: OH and Deadlift deload
Wednesday: Squat and clean and press deload
Thursday: cardio style recovery
Friday: Rest
Saturday: Competition in Morton, IL, beers and wings afterwards
Sunday: Drive back, be in pain and uncomfortable
Monday: Onto the next wave if possible!