Road to strongman competition

[suprfast]

Man I've been fighting something all week and couldn't make it. I had it with being sick so I just went.

Warm up cardio

Incline DB bench
10x60
10x70
10x80
10x95
8x100

Flat BB bench
10x135
10x185
7x225
I hate bench. My absolute worst movement.

Pec fly machine
15x205
15x205
15x205

Seated behind head triceps extension
10x40
10x50
8x60

Skull crushers
10x50
10x60
10x70

Reverse triceps cable pull down(single arm)
15x30
15x35 + 5 negatives
13x40 + 5 negatives

Triceps rope pull down
10x50
10x60
10x70

Exhausted, but glad I made it

[Ezskanken]

Re: Road to strongman competition

Good deal bro. Hopefully you kick that bug soon. Test out the belt yet?

[suprfast]

Good deal bro. Hopefully you kick that bug soon. Test out the belt yet?

Oh my I love it. Super stiff so it will need some breaking in. Used them for my first workout above. Can't wait to give the belt a chance with squats.

[Ezskanken]

Re: Road to strongman competition

I bet your super pumped for squats. I know you don't like wearing a belt till absolutely necessary, but it adds another level of confidence that is exciting. You'll love it for sure! I know some people walk around the gym with their belt on, but I can't. My abs cramp up bad. So I put it on and take it off before and after I need it.

[suprfast]

I bet your super pumped for squats. I know you don't like wearing a belt till absolutely necessary, but it adds another level of confidence that is exciting. You'll love it for sure! I know some people walk around the gym with their belt on, but I can't. My abs cramp up bad. So I put it on and take it off before and after I need it.

Its a PITA but I put it on and take it off after every set.
I'll wear it for everything above 405.
It absolutely helped on OHP.

[unclem]

Re: Road to strongman competition

that guy derek was a beast. iam really thinking about doing this if i lose my chance to be pro. iam fuking old though the young guys would kick my ass. but i would love to see the nose bleeds again to get pyched up again.

[suprfast]

Re: Road to strongman competition

Hes a cop for his day job. Imagine that shit. Derek, we have a domestic violence call. Can you take this and talk some sense into him.

[suprfast]

Re: Road to strongman competition

Here is where I am at today. I have been eating like shit but tomorrow I jump back on the bandwagon. Carrying a lot of chunk still but as Ive said im not bodybuilder. I need to stay right around 225 which is 5-7lbs I need to lose.

[unclem]

Re: Road to strongman competition

wow your a big guy supr.

[guns01]

Re: Road to strongman competition

hell yeah man. you got the build for the path you have chose. now dont be afraid of the cardio while on the journey. your sport shows the best of muscle strength and conditioning more so than anything else does

[suprfast]

Soooo, today turned into a squat session then whatever has been draining me kicked in hard.

Warm uP cadrio

Squats
10xbar
10x135
10x225
8x315
5x365
5x405(belt all weights below)
3x435
2x455
1x495

Front squat
10x135
5x225

DEAD. Not even funny how hard this fatigue hit me.

[guns01]

Re: Road to strongman competition

hey supr why dont you check out shawstrong.com i believe. tons of videos and stuff of him training. if that isnt the correct site you can goggle him

[Ezskanken]

Re: Road to strongman competition

Supr, please explain to me exactly how to set up rack pulls please. I will be doing these eventually, buti honestly haven't done them since high school. Can always use a refresher...

[suprfast]

Re: Road to strongman competition

Supr, please explain to me exactly how to set up rack pulls please. I will be doing these eventually, buti honestly haven't done them since high school. Can always use a refresher...

Damn, id be honored to help out where I can.

Check out these two videos, and ill break it down.
585lb rack pull

635lb rack pull

Move the safety pins to just below knee height. The goal here is to focus on grip strength and emphasis on the lower back and hip hinge. There should be very minimal activation of the hamstrings. Treat the lift like a deadlift. Pull the shoulders back and squeeze the scapula tight. As it gets heavier gravity will pull it forward, just dont round the upper back(hunchback). Hold on for dear life and push into the ground. Drag the bar up the thigh, good idea to wear sweats. I dont believe in straps except for when it calls for it(in contest mode).

Hope this helps, but watch the videos. Next week ill try with my belt as my lower back rounds a little.



Just to let you know the belt is amazing. I hit 365 today in squats for a 5 count and felt dead. Put the belt on and it really held the core together and put all the emphasis on the quads. Followed up with a belted 405 x 5.

Need anything else let me know. Take some videos, its really helped me pin point my errors.

[Ezskanken]

Re: Road to strongman competition

Perfect! Appreciate the detail too. Thanks bro!