Muscular Endurance Week 3 Day 6

Finishing the Muscular Endurance phase of training strong. Adding an extra day.

Rebounding - 5 minutes warm up.

Inclined Bench Press - 4 sets/12 reps/135lbs, 3 sets/14 reps/135lbs, 3 sets/16 reps/135lbs.

Rebounding - 10 sets/5 minutes on the 5.

Rebounding - 5 minutes cool down.

I'm really enjoying this style of training. 18,630lbs of volume and 60 minutes of cardio. Very efficient style of training. Next week I'll start Hypertrophy training.

Snowdaddy

Muscular Endurance Week 3 Day 5

Work this week has left me mentally exhausted. I get home and I don't want to train. But, I do and I feel much better for it. Today I pushed a little bit again.

Rebounding - 5 minutes warm up.

Bench Squats - 5 sets/12 reps/135lbs, 5 sets/12,12,12,14,16 reps/185lbs.

Rebounding - 10 sets/5 minutes on the 5.

Rebounding - 5 minutes cool down.

20,310lbs for total volume. My conditioning is getting better and the work is getting easier. I'm going to do one more day of muscular endurance tomorrow to finish off the week.

Snowdaddy

Muscular Endurance Week 3 Day 4

I was supposed to go to bldg 21 so I could walk/jog around the gym floor. However, I found out the the gym floor is booked. Infact it's booked everyday of the week. Darn!

Rebounding - 5 minutes warm up.

Push Ups - 5 sets/12 reps, 3 sets/15 reps, 2 sets/20 reps.

Rebounding - 5 minutes on the 5.

These are getting easier. My heart rate is raised but I'm not exhausted. Good pump.

Snowdaddy

Muscular Endurance Week 3 Day 3

I took yesterday off, I needed it. However, I did some core work while laying on the livingroom floor.

Raised Leg Crunches - 3 set/15 reps, 3 sets/20 reps, 2 sets/25 reps.

Today was pretty stressfull at work so my head wasn't into training. I should have done Deadlifts today but I really didn't want to. So, I compromised and did something less strenuous. High Cable Rows.

Rebounding - 5 minutes warm up.

High Cable Rows - 10 sets/12 reps/50kg.

Rebounding - 10 sets/5 minutes on the 5.

Glad I did something tonight. Now I eat and relax.

Snowdaddy

Muscular Endurance Week 3 Day 2

I was supposed to go to bldg 21 to train today. I got there only to find that archery was schedulled. Back home for training.

Rebounding - 10 minutes warm up.

Inclined Log Press - 5 sets/10 reps/160lbs, 5 sets/12 reps/160lbs.

Rebounding - 5 minutes on the 5.

Solid training. Good shoulder and triceps pump.

Snowdaddy

Muscular Endurance Week 3 Day 1

I decided to start week 3 right away. 10 times through.

Rebounding - 5 minutes warm up.

Laying Leg Raises - 10 sets/15 reps.

Rebounding - 10 sets/5 minutes on the 5.

Rebounding - 5 minutes cool down.

Nothing difficult. A good core/ab training session.

Snowdaddy

Muscular Endurance Week 2 Day 5

I messed up yesterday. I did Deadlifts at the beginning of week 2. Then again yesterday on day 4. Oh well, what ever doesn't kill me... Back on track today.

Rebounding - 5 minutes warm up.

SSB Low Bench Squats - 4 sets/10 reps/140lbs, 4 sets/12 reps/140lbs.

Rebounding - 8 sets/5 minutes on the 5.

After Deadlifts yesterday I was a little shy about doing squats. However, the sport of Strongman is all about mixing up exercises. Good day of training.

Snowdaddy

Muscular Endurance Week 2 Day 4

Yesterday I set up axle for some Axel Bar Tire Deadlifts. I get really motivated the day before training. On the day of training my common sense brain takes over. I assume that's why people hire coaches and trainers. The weight I put on the axle yesterday was almost double from the week previous. That, combined with adding two more sets this week. Let's just say I pushed myself today.

Redounding - 5 minute warm up.

Axle Bar Tire Deadlift - 8 sets/10 reps/210lbs.

Rebounding - 8 sets/5 minutes on the 5.

I forgot to mention that I sepent a decent amount of time with the Theragun yesterday. Some problem areas feel much better today.

I'm extremely pleased with today's performance. 16800lbs total volume combined with 45 minutes of cardio.

Snowdaddy

Muscular Endurance Week 2 Day 3

I'm gonna stop using the acronym ME because it's more commonly used with "Max Effort." Yesterday was an amazing training day. Today I want to keep going but not make it silly. I believe this is an excellent choice.

Rebounding - 5 minutes warm up.

Ab Sling Knee Ups - 8 sets/12 reps.

Rebounding - 8 sets on the 5 minutes.

Rebounding - 5 minutes cool down.

Adding dedicated core work during the Muscular Endurance phase of training is essential. Glad I gave it a try today.

Snowdaddy

ME WK 2 Day 2

Today I mixed training up a bit. Since it's Family Day and I don't have to work I decided to go to work to train. It was a great idea as bldg 21 was almost completely empty.

Brisk Walk - 8 sets/3 laps.

Push Ups - 4 sets/12 reps, 4 sets/15 reps.

About 45 minutes total.

Before the eight sets I did three laps of warm up. Then concluded with three laps cool down.

Afterwards I took advantage of all the open space and the bumper plates. 

Clean and Press - 95lbs/6 presses, 145lbs/2 singles, 195lbs/1 rep, 195lbs/3 reps.

I'm really pleased with my performance today. It's a good place to launch from. Three seperate items to work on. FORCE test, Charity Log Lift, Battle at the Border. Gonna be a crazy time.

Snowdaddy

Muscular Endurance Week 2 Day 1

I'm still ironing things out. Last night I spent some time on the livingroom floor stretching and doing crunches.

Raised Legs Crunches - 4 sets/12 reps.

Today I started the week with Tire Deadlifts. Probably the toughest and the most rewarding. Do it first in the week.

Theragun

Rebounding - 15 minutes warm up.

Tires Deadlifts - 4 sets/12 reps/160lbs, 4 sets/12 reps/180lbs.

Rebounding - 8 sets/on the 5 minutes.

Rebounding - 5 minutes cool down.

The first four sets were not hard so I went up in weight. Last two sets I was huffing and puffing. Conditioning is coming into play.

Snowdaddy

Muscular Endurance Day 5

Very different from regular training. This week has been amazing. The fifth day was perfect with the Log.

Rebounding - 15 minutes warm up.

Log Press - 6 sets/10 reps/120lbs.

Rebounding - 6 sets on the 5 minutes.

Rebounding - 5 minutes cool down.

This was really tough on my pathetic shoulder strength. However, it's slowly getting better. A great way to finish the week.

Snowdaddy

Muscular Endurance Day 4

Yesterday I needed a break. Today I'm tired from an early day at work. However, I gotta get it done. 

Rebounding - 10 minutes warm up.

Bench Squats - 6 sets/12 reps/135lbs.

Rebounding - 6 sets/on the 5 minutes.

Rebounding 5 minutes cool down.

I thought these would be very difficult. They weren't. Next week I'll go up to 185lbs. Feeling good.

Snowdaddy

Muscular Endurance Day 3

I was lazy and didn't put my weights away yesterday. Since the axle was already loaded it was time for Standing Axle Press.

Rebounding - 15 minutes (warm up)

Standing Axle Press - 6 sets/10 reps/115lbs

Rebounding 6 sets/on the 5 minutes.

Rebounding - 5 minutes (cool down)

These were more dificult. My shoulders are enjoying a massive pump right now.

Snowdaddy

Muscular Endurance Day 2

Day 1 of Muscular Endurance went really well and inspired some ideas today. ME will be performed for 4 days a week and last for 3 to 4 weeks. Here's what I have in mind.

Rebounding - 10 minutes (warm up)

Push Ups/Axle Bar Deadlifts/Dumbbell C&P/Squats (one per day)

Rebound - till the five minutes.

Repeat 6/8/10/12 times (week 1/2/3/4)

Here's how today went.

Rebounding - 10 minutes (wu)

Axle Bar Deadlifts - 6 sets/12 reps/115lbs.

Rebound till the 5 minute mark.

Nothing difficult but my heart rate was elevated throughout and I've got a nice pump. These are grass roots days. I'm happy so far. Tomorrow Dumbbell C&P.

Snowdaddy

New Program

Yesterday I spent about three hours becoming enlightened. A world renouned coach explained his theories on how to train for Strongman. His "Strength Continume" makes total sense. It's broken down into five phases of four to eight weeks each. The five phases are,

1. Muscular Endurance.

2. Hypertrophy.

3. Functional Hypertrophy.

4. Strength.

5. Peaking.

I'm still trying to define what each phase is for me specifically. How to train each phase. 

Today, I made some progress towards training Muscular Endurance. 

Rebounding (warm up) - 20 minutes.

Push Ups - 15 reps.

Rebounding - 5 minutes.

(repeat 6 times)

Total time rebounding 50 minutes. My heart rate was elevated during the entire time. I'll encorperate this style but change the exercises and drop the Rebounding time by a minute every week. Being sure to maintain the total time. More to follow.

Snowdaddy

Buffalo Bar Squats

Wanting to mix it up a little to maintain motivation. Time for the Buffalo Bar.

Rebounding - 30 minutes.

Leg Swings and Dynamic Stretches.

Theragun.

Buffalo Bar Squats - 2 sets/8 reps/135lbs, 235lbs/6 reps, 3 sets/3,4,4 reps/335lbs.

Pump Phase - 4 sets/6,6,8,8 reps/185lbs.

A little better than last training day. I feel really good. No pain anywhere today. Keep the throttle down.

Snowdaddy

Axle Bar Deadlifts

Today I didn't have much time. Work has been busy so sleep was a priority this morning. Still, I managed to get something done.

Rebounding - 10 minutes warm up.

Axle Bar Deadlifts - 210lbs/6 reps, 210lbs/6 reps, 300lbs/6 reps, 390lbs/6 reps.

Nothing crazy. Lots more left in the tank. So, there should be. 390lbs isn't heavy. Finish eating then off the work.

Snowdaddy

Bench Press

Yesterday I rebounded for 45 minutes. In conjuction I used my Heavy Grips to help improve my pathetic grip strength.

Today is pressing day. Today is a good day.

Rebounding - 30 minutes.

Lying Leg Raises - 3 sets/25 reps.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 5 sets/1,3,2,2,2 reps/315lbs, 3 sets/235lbs/6,6,10 reps.

Standing Dumbbell Press - 4 sets/12 reps/50lbs.

Outstanding upper body pump today. 315lbs for 3 reps is more than I've done in a while. Lets keep riding this gain train.

Snowdaddy

Tire Deadlifts

I took Monday completely off. I felt like shit. Not sick. I just needed to do nothing. Today it's time for pulling.

Rebounding - 30 minutes.

Leg Swings and Dynamic Stretches.

Theragun.

Tire Deadlifts - 2 sets/8 reps/230lbs, 320lbs/4 reps, 410lbs/3 reps, 5 quick singles 410, 410, 430, 430, 450lbs.

Thats a wrap. Now it's time to get ready for work.

Snowdaddy

Log Press

I've finally got to where I wanted to be this week end. I thought I'd do Log on Friday, then on Saturday. Evenually it went well today.

Rebounding - 45 minutes.

Log Press - log (70lbs)/12 reps, 120lbs/6 reps, 170lbs/6 reps, 190lbs/3 reps, 2 set/2,1 reps/200lbs.

High Cable Rows - 3 sets/12 reps/50,60,70kg.

Dumbbell Side Laterals - 3 sets/12 reps/20lbs.

I'm still unstable over head but thats getting better.

Snowdaddy

Records

I've never compiled my records before. I knew I had several but I was surprised how many. Here is a spread sheet of my powerlifting records.

Not too bad if I do say so myself.

Snowdaddy

Squats

Not what I had planned. A really good training session none the less.

Stationary Bike - 10 minutes.

Kettlebell Swings - 3 sets/20,20,30 reps/35lbs.

Squats - 2 sets/6 reps/bar, 135lbs/6 reps, 225lbs/6 reps, 3 sets/3,3,4 reps.

Pump Phase - 4 sets/6,6,6,8 reps/185lbs.

These felt really solid. A little slow starting. 

Snowdaddy