Sunday, August 23, 2020

Training Recap: Static Monsters 2020 Prep

IN THE PAST, deficit deadlifts have been a go-to rehab exercise for me, to get my pulls back up to strength. Years before my first bicep detachment, good mornings were a staple of my training, and were key to me developing the lower back strength that I possessed. Over time I dropped the GMs and other glute and hamstring exercises in favour of more strongman-specific movements and, slowly but surely, my lower posterior strength diminished. I began to get muscle spasms in my adductors, which (I realise now) were over-compensating for my weakened glutes and hamstrings.

In the few months I've focussed on technical, higher volume movements including squats, good mornings and deficit deadlifts, my strength base has returned. And, over the last few weeks, I've had the chance to test that base. Three weeks back I pulled 300 for a comfortable triple, and yesterday I pulled 335 - twenty kilograms off my best ever with an axle at competition pull height.


PULLS Saturday August 22nd
Deadlifts w/wagon wheels:
80 kg x 8
130 kg x 5
180 kg x 5
230 kg x 3
285 kg x 3
315 kg x 1
335 kg x 1 - twenty kilos off my 1RM with an axle
Yoke walk:
130 kg x 2 x 15 meters
230 kg x 15 meters
Cardio:
assault bike 5 mins @ +55 rpm
 
SQUAT & PRESS Thursday August 20th
Axle squats:
35 kg x 10
80 kg x 5
120 kg x 3
150 kg x 4 x 6
Axle OHP (strict):
35 kg x 5
60 kg x 5
70 kg x 3
80 kg x ME 8
Good mornings w/cambered bar:
15 kg x 10
45 kg x 5
65 kg x 5
85 kg x 3
105 kg x 1
115 kg x 3 x 8
Cambered bar OHP:
75 kg x ME 6
Glute-hamstring raise machine:
base x 10
+10 kg x 10
+20 kg x 10
Cardio:
assault bike 5 mins @ +55 rpm
 
PULLS Thursday August 13th
Deadlifts w/barbell:
60 kg x 10
100 kg x 5
140 kg x 3
180 kg x 1
200 kg x 12
Deficit deadlifts w/barbell:
115 kg x 2 x 10
Seated rows:
150 kg x 5
120 kg x 5
97.5 kg x 5
75 kg x 5
Face-pulls:
49.5 kg x 3 x 20
Lateral pulldowns:
52.5 kg x 3 x 10
DB side raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm
 
PRESS Saturday August 8th
Log clean-press:
70 kg x 4 x 5
Incline barbell press:
60 kg x 3
70 kg x ME 16
Savickas press:
55 kg x ME 14
Preacher curls w/EZ bar:
23 kg x 3 x 10
DB front raises (p/h):
10 kg x 3 x 10
super-set w/DB curls (p/h):
12.5 kg x 3 x 10
Triceps pushdowns:
90 kg narrow grip x 10
90 kg wide grip x 10
63 kg rope x 10
90 kg narrow grip x 10
90 kg wide grip x 5
54 kg rope x 10
Cardio:
assault bike 5 mins @ +50 rpm

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