abar's Strongman contest training

[abarlament]

Saturday August 7th PM workout

Keg clean and press
110 4x3

Sled drag

200 forward 50ft
200 backwards 50 ft
200 forwards 65 ft x2
220 forwards 50ft x2

The 220 were the sled - 2 50 lb plates + 1 70 lb neighborhood child.

[LifterMike]

Originally Posted by abarlament

Saturday August 7th PM workout



The 220 were the sled - 2 50 lb plates + 1 70 lb neighborhood child.

Lol, creative weight. :

[abarlament]

Monday Aug 9

football practice, 2 gassers (36 and 38 seconds, I was running pretty hard)

Keg clean and press
110 3x2 (still tired from gassers)

18" DL
225 1x3
315 1x3
405 1x1
425 1x1
450 1x1 PR
480 1x1 PR
500 1x1 yea...
525 1x not even close

Situps
30
20
10
5

**** yea, new 18" milestone, the big 5-0-0. Next up would have to be 550. This puts hope for a 600lb 18" by Xenia.

[abarlament]

Wednesday Aug 11

Practice with football team, only ran one gasser so I could be fresh in the weightroom.

Power snatch
85 1x3
115 4x3

Deadlift
225 1x4
275 1x4
300 1x12

Db Hammer curls
35 1x8x8
35 2x9x9

The deadlift was nice. I used a belt and straps so that my form wouldn't get sloppy and injure myself. I'm feeling like next week needs to be a deloading week!

[abarlament]

Friday August 13

PL squat to parallel box
135 1x3
185 1x3
225 1x2
255 1x2
275 1x2
315 1x1
335 1x fail on box

18" isometric hold
5"
8"
11"

Db Hammer curls
40 x8x8
45 x8x8
50 x5x5
30 x16x16

After doing PL squats for the first time in forever, I discovered my hamstrings and ass are weak as **** and I need to work on them. Also, my biceps are pumped up like crazy now, which is good because they are weak too, and I need them to be strong to pull a rope attached to a car.

[luke.w]

Abar. check out the vids on this site www.dieselcrew.com very cool stuff on there.
theres also stuff from the maryland contest.

[abarlament]

Sunday Aug 15

Sled drag + Keg run

2x 50 ft

then tried some keg cleans and presses, but I am having some trouble with my right forearm, maybe a strain or just plain overworked, but I'm going to give it a week free of keg cleans and presses to let it rest.

[abarlament]

Wednesday Aug 18

DE Box squat
155 10x2

18" DL
315 1x8

Back Extension
bwx12
10 4x12

Situps
bwx10
10 2x10

Blah. I really didn't feel like working out today for some reason. My lower back is still hurting so I didn't do many rack pulls.

[luke.w]

I know what you mean bro,my low back is always aching!

I might be wrong but I seriuosly won't even bother repping out on 18' deadlifts I would only even do them if I were going heavy as hell and even on warm-ups keep the reps to 1 or maybe 2 (those 18's do trash the low back)
Have you considered doing some dl's above the knees (hand and thigh lift)?
I haven't done them for over a year but I seem to remember it built some much needed low back strength you should be able to go 600+ on those.

[abarlament]

Yea I ddi them a few workouts ago, and I got up to like 585. They have such a short range of motion, you can really load the plates on

[Ch0r]

That's awesome you're training for a competition. Looks like you've got some serious weight going there. Ha, those keg pictures were cool too. Deads have a short ROM? I did them for the first time ever and started really light so I didn't mess up my back.

[abarlament]

High DLs, like 19" or 20".

[abarlament]

Friday Aug 20

*earlier in the day*
Ladder pushups up to 9 reps

*later in the day*
Deadlift
225 1x4
275 1x2
315 1x2
350 1x1
385 1x1
4051x0

Military press
65 1x5
75 1x5
85 1x5
95 1x5
105 1x5

Ladder situps up to 8 reps

A little rest, then some alpha-mediated cardio. It was an ok workout. I really just was not feeling it in the gym this whole week. Next week I am gonna start attacking it again!

[Lift2Live]

Keep it up man! Those deadlifts are looking pretty sweet! Next week, kill that 405! :

[laura817]

Workouts look great, Abarlament! Can't wait to see what your lifts look like when you are more motivated.