Bigger, Stronger, Fitter

Changing it up!!

2010-06-19T17:59:00.001-04:00

Please follow me over at http://jayashman.com

This will be the personal stop of my workout blog, posted daily workouts for followers of Strong Island Strength and Conditioning and other random blog posts.

Enjoy, and update your feeds and bookmarks, thank you.

Goodbye 5/3/1

2010-06-13T14:39:00.001-04:00

Deadlifts
405 for 8 x 3 – 45 seconds rest between sets

Squats
315 x 3
365 x 3
385 x 3
405 x 3
405 x 3

Sprints
8 x 60m

At the suggestion of a trusted friend I have revamped my training program, and I have upped the volume and am going to be cycling intensities, loads, set, bar speed, rest speed, etc.

The lifts I will be focusing on are:
Back Squats 2x a week
Deadlifts
Push Press
Power Clean
Bench Press

Assistance lifts will be:
Dips
Box Squats
RDL
Good Mornings
GHD Raises
Chest supported rows
Rack Pulls

Conditioning will be mainly sprints, sleds, barbell/dumbbell complexes and kettlebells. Nothing crazy. Just enough to keep me in shape, able to move fast and be explosive.

Let’s see how this goes.

Oh hell yes

2010-06-01T12:46:00.000-04:00

Deadlifts
370 x 5
415 x 3
465 x 13

Shrugs
495 x 3 x 8

Chins
3 x 10

Situps
4 x 20

Damn good day.

Back to lifting

2010-05-30T14:29:00.001-04:00

Squats
280 x 3
315 x 3
355 x 11

Press
165 x 5
185 x 3
210 x 6

Log Clean and Press
190 x 3 x 1
240 x 3 x 1

Prowler
10 – 15m runs, 2 plates with 15-20 seconds rest

Backward Sled Drag
3 plates
4 plates
5 plates

Good day, fun day

Rocks and more rocks

2010-05-29T20:02:00.001-04:00

Stone lifting
110 x 5
170 x 3
240 x 2
280 x 2
320 x 2

Working it.

Some work

2010-05-26T22:28:00.001-04:00

DB Bench Press
80 x 8
120 x 8
140 x 8
140 x 8

Chest Supported Row
90 x 8
135 x 3
180 x 8
225 x 8

4 rounds (rest as partner did his rounds)
20 – 50# KB swing with pull to head (got it out of a KB training book)
20 sledge strikes (10 each arm)

Fun workout, first time doing DB benching in probably over 3 years. I see I didn’t lose much.

Boxes and Cleaning

2010-05-25T14:13:00.000-04:00

Power Clean
135 x 3
185 x 3
235 x 2
255 x 2

Box Squats
315 x 8 x 3 (30-60 seconds rest between sets)

Dips
6 x 10

Situps
5 x 20

Wanted to go heavier in power cleans but I was fatigued from 3 out of 4 days of cleaning movements. Had no spotter for box squats so my plan to go heavy was thwarted. I stuck with 3 plates and did them with minimal rest between sets and focused on really exploding upwards.

Good day.

Strongman Week

2010-05-23T13:43:00.001-04:00

Box Front Squats
150 x 2
240 x 2
290 x 2
310 x 2
340 Fail

Yoke walk @ 15m
180 (plus whatever yoke weighs @60#) x 2
360 x 2
540 x 2

Axle Clean and Jerk
180 x 1
180 x 1
230 x 1
230 x 1
250 x 1

Good Mornings
240 x 3 x 8

GHD Raises with medium band
3 x 6

Fun day.

Logging it

2010-05-22T13:02:00.001-04:00

Log Clean and Jerk
90 x 2
190 x 2
210 x 1
240 x 1

Log Walks and Lunges

Log walks consisted of picking up a section of a telephone pole, putting it on my shoulder and walking the length of the outside area with it back and forth (about 60 – 80m) each time. After each walk I did about 3 – 4 lunges each leg with it on my shoulders.

Odd workout? Yes, but fun.

Short, sweet and good

2010-05-20T11:59:00.000-04:00

Bench Press
230 x 3
260 x 3
295 x 13

Getting stronger is fun. Ended it there today, busy afternoon.

Taking it easy on 3 week

2010-05-18T20:32:00.001-04:00

Deadlifts
340 x 3
390 x 3
440 x 10

Shrugs
440 x 3 x 8

Back Hypers
3 x 15

Situps
4 x 20

Stopped the set at 10 reps, even though I had a lot more in me, just because I wanted to. I didn’t feel like going balls to the wall today, I want to save some for next time. For all those that think that going balls out is the only way to get strong, I laugh at that.

5/3/1 and Strongman?

2010-05-16T14:13:00.001-04:00

Squat
260 x 5
295 x 5
335 x 13

Shoulder Press
155 x 3
175 x 3
200 x 8

GHD Raises with Medium band
3 x 8

Pullups
3 x 10

Dips
3 x 25

Modifying the 5/3/1 program to fit my strongman training. That means one week I will do all 4 lifts, the next week I will focus on event training and explosive movements. I think this approach will be the best way to maximize my time in the gym to prepare for my Strongman contest and also to help my recovery.

No witty title needed

2010-05-13T13:18:00.000-04:00

Bench Press
210 x 5
245 x 5
275 x 13

Chest supported row
135 x 10
180 x 10
180 x 10
225 x 10

6 rounds
50 singleunders
15 clapping pushups
no time, just did it

Hanging windshield wipers
3 x 10 each side
(stay tuned soon for video of these)

Didn't push the bench as hard as I could have because I didn't feel like it, my goal was 13 and that was all. Just getting over a tweak in my back that made even doing a deload bench press painful, well no pain today but I didn't want to risk it.

Decided to do a short little conditioning circuit to cap it off with some hanging windshield wipers... what are they? Well tomorrow or Saturday I will post a video featuring two cool-ass dudes showcasing them, along with some other exercises.

Whipped my ass

2010-05-12T08:05:00.001-04:00

Deadlifts
320 x 5
370 x 5
420 x 18

Barbell Shrugs
405 x 3 x 10

Nothing more, those deads did me in... damn

Back to business

2010-05-09T14:18:00.001-04:00

Shoulder Press
145 x 5
165 x 5
190 x 8

90# weighted dips
40 reps

45# weighted chins
4 x 5

No strongman work today, nursing a minor back tweak and don’t need to aggravate it.

Deadlifts and other stuff

2010-05-04T14:14:00.000-04:00

Deload Deadlifts
190 x 5
240 x 5
290 x 5

Moved the weight quickly from the floor, did a reset each lift. Really wanted to focus on form and speed during the light sets.

Chins
3 x 10

Back Extensions
3 x 15

That's it.

Just had to do it

2010-05-04T08:56:00.001-04:00

500m row
1.27

That's a PR for me and impressive in that I haven't been focusing on hard conditioning work, mostly strongman events and heavy lifting.

This was also done at 9PM after being up since 5AM training clients all day, the gym was stifling hot, I was soaked and I just went down and rowed.

Didn't expect to break 1.30 and I would have gotten 1.25 if I didn't have to readjust my ass on the seat at one point.

Deload week starts

2010-05-02T14:12:00.001-04:00

Shoulder Press
80 x 5
110 x 5
130 x 5

Dips
3 x 8

GHD Raises
3 x 8

Jumprope
6 x 75-100

Nice, easy start to the deload week

Strongman work today

2010-04-30T13:37:00.001-04:00

860# tire flips
4 sets 3 flips each – 45 seconds rest between

200# keg load to 48” platform
5 x 8

Log Press (push jerks – working on form)
225 x 3 x 3

Deload week starts Sunday

Average day

2010-04-29T19:03:00.001-04:00

Back Squats
290 x 5
330 x 3
365 x 7

I wanted, and expected more, and I felt rough doing these so I scrapped the rest of my workout and just sat down and ate like an animal. I needed it... and no it wasn't Paleo whatsoever.

I thought Monday was international chest day?

2010-04-27T13:12:00.000-04:00

Bench Press
235 x 5
270 x 3
300 x 10

Kroc Rows (high rep DB rows)
130 x 4
130 x 20

Pullups
3 x 8

2:00 of 30" box jumps
2:00 of 30" box squat jumps

3 x 10 ab rollouts

Not a bad day

Pulling like hell

2010-04-25T18:03:00.001-04:00

Deadlift
355 x 5
400 x 3
450 x 13

Barbell Shrugs
355 x 10
405 x 10
455 x 10 stripped to 355 x 15 immediately after

25# Crucifix hold
42 seconds

Getting ready for my return to strongman

Prowler Flu today

2010-04-23T18:27:00.001-04:00

Since I am shying away from the typical CrossFit routine and working on overall strength and general conditioning, I feel much more “at peace” with myself. I was always a strength guy first and this is my roots. Now, I refuse to get out of shape but I also am not going to break my ass conditioning myself and hinder my recovery, and hinder my goals, so my conditioning tools of choice will be":

Prowlers
jump rope
box jumps
sprints
hills
the occasional high-rep power clean workout

Very simple, and I can see most CrossFitters looking at this with disdain saying, “well, you are not constantly varied and your work capacity is diminished”.

I say, “who the hell cares?” I am working towards competing in Strongman again and I don’t think they are going to care if I can do “Fran” in 3:00.

I’m out for my goals anymore, I was never going to be the guy to win a CrossFit contest, I was never going to be the guy to lose 20 pounds to get below 230 so I can do a muscle-up, so I am sticking to my roots and what I love…

Pure fucking strength, speed and power.

Without further adieu…

GHD Raises
4x8

My own prowler hell
6 – 20m runs with 90#
6 – 20m runs with 180#
6 – 20m runs with 270#

Needless to say, the Prowler Flu hit me today after that one.

Two more for you

2010-04-22T18:31:00.001-04:00

Tuesday:

Back Squats
275 x 3
315 x 3
345 x 10

Box Front Squats
245 x 3
275 x 3
315 x 3
325 x 3
345 x 3

Thursday:

Shoulder Press
160 x 5
180 x 3
200 x 7

Dips
100 total reps

Tabata jump rope
8 intervals

Day O’ Strength

2010-04-18T15:14:00.001-04:00

Bench Press
225 x 3
250 x 3
285 x 12

Kroc Rows
worked up to 125 x 20 each arm

Stones to Platform
worked up to 280# stone for 3

GHD Raises
3 x 8

Next time I will work up to the 320# stone. 280# was easy.

The funny part is that even though I am focusing on strength more and getting a lot stronger, my body composition and weight hasn’t changed at all. I am still pretty lean, in decent condition and I am not even close to following a Paleo-type diet. Doesn’t mean I am eating like a savage beast, but I am eating grains, drinking milk, and if I take a cheat meal I don’t mentally berate myself for it; I enjoy it.