Road to Strongman Pro Card

Discussion in 'Training Logs' started by Hood Moses, May 10, 2009.

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  1. Hood Moses

    Hood Moses I part the Black Seas...

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    Arm is mostly healed up, felt comfortable doing deads and benching last week time to get back on the grind. Might be a couple weeks before I start doing events again, I just have the replay of my arm snapping in my mind. I just need to sack up and quit being a pussy about it. Im doing 4 days (oh/sq/bench/deads) a week in the gym with some sort of cardio afterwards. Usually intervals after upper body work and just steady state cardio after lower body and another day of intervals on an off day. The gym lifting might get cut back to 3 days (sq/oh/deads) a week if it effects my event training too much. Im using a log for all my pressing because I dont have enough range of motion in my wrist to lower a barbell properly with out jacking up my arm.

    On with the show

    Strict Log Press
    135x5
    145x5
    155x5
    175x5
    195x5
    135x10

    Incline Log Press
    135x5
    155x5
    195x5
    135x2x12

    Face pulls
    90x4x20

    EZ Curls
    80x4x10

    Intervals
     
  2. tantrum

    tantrum New Member

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    Best of luck in your training :wavey:
     
  3. ralyks

    ralyks New Member

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    Cliffs on what happened?
     
  4. Hood Moses

    Hood Moses I part the Black Seas...

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    [​IMG]

    Training events back in Jan for a competition, got to the atlas stones series, got through the first two stones using a one motion; which is basically picking up and loading the stone without lapping it; tried to one motion the third stone (240lb) got it to the loading height and heard my arm pop, went to the local hospital they put me in a cast, went to a specialist that monday and went into surgery that wednesday and they put a 6.5 in rod and 8 pins in my arm.

    FML
     
  5. Hood Moses

    Hood Moses I part the Black Seas...

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    Skwats w/ knee sleeves
    55x10
    145x5
    225x5
    325x5
    375x3
    415x1
    445x1 add belt
    465x1
    485x1 PR
    505x1 PR +30 pounds

    Hamstring Curls
    3x15

    Double Under Lat Pull Down
    150x4x12

    1-Arm T-Bar Rows
    1px10
    1p+10x10
    1px15

    Cardio
    [email protected]
     
  6. TKEBoss

    TKEBoss Nelson Sexors

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    Still looking strong broseph.
     
  7. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    good luck dude you seem like a beast :bowdown:
     
  8. jonno

    jonno New Member

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    STOMPER :noes:
     
  9. GTLifter

    GTLifter Banned

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    Durty Durty ATL Niggah
    that is just fucking weird that your arm popped like that
     
  10. Memor

    Memor Active Member

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    good to see you back at it man. What's your BW at right now?
     
  11. Hood Moses

    Hood Moses I part the Black Seas...

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    Not bad for a fat man

    Thanks man, still have a ways to go for cock diesel strong

    After talking with the guy I train with, seems to happen more than I thought

    Thanks man. Bodyweight is more than I want right now Im about 290-5. I would ideally like to get down to a semi lean and get back up around 285 295. Im going to start Purs diet and just changing some of the protein sources. Im also going to start logging food in here so I can stay on some sort of track.

    Log Bench
    135x5
    185x5
    225x5
    245x5
    185x2x12

    Pec Deck
    160x3x15

    Calves
    3x20

    Cardio
    [email protected]

    Got stuck working a 16 hour day tomorrow for work so I bumped Bench up to today. Pretty weak, my upper body was still beat up from OH and getting the log into bench position from the floor was a challenge after squatting yesterday. Whatever another day another dollar.
     
  12. Hood Moses

    Hood Moses I part the Black Seas...

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    wat
     
  13. Hood Moses

    Hood Moses I part the Black Seas...

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    Deads
    135x5
    225x5
    315x3
    365x3
    405x3
    455x3
    495x1 not bad for not doing deads for 4 months

    1-Arm CSR
    1px5x10

    High Row w/ TG
    135x4x12

    Pullovers
    (stack)x4x12

    Shrugs
    4px15
    6px15
    10px2x10

    Cardio
    30 minutes
     
  14. Hood Moses

    Hood Moses I part the Black Seas...

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    Strict Log
    135x5
    155x5
    185x3
    195x3
    205x3
    135x10
    135x10
    135x10

    Incline Log
    135x5
    165x5
    205x5

    Shrugs
    4x10

    Facepulls
    3x20

    Intervals
    [email protected]@[email protected]

    [email protected]
     
  15. Hood Moses

    Hood Moses I part the Black Seas...

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    Skwats
    barx10
    145x5
    235x5
    325x5
    415x3
    445x1
    475x1
    325x5 -> 235x8 -> 135x12

    death

    SLDL
    135x10
    225x10
    315x10

    Calf Raises
    150x20
    200x15
    230x3x15

    Cardio
    [email protected]
     
  16. TKEBoss

    TKEBoss Nelson Sexors

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    Nice, cardio work. Im jumping on the bandwagon also!

    When are you looking to compete again?
     
  17. Hood Moses

    Hood Moses I part the Black Seas...

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    I think this year is going to be a wash, the next 3 months are when the most contests are. My weight is out of control right now (300-310) and my strength is not anywhere close to where I would like it to be, atleast at this weight. I dont know if its water weight or what but I need to get it off. Im going to be on the road for training for work the next couple weeks till mid june. Im just going to try to eat as clean as possible and try and drop it when I get back to normal working hours.

    I just need to start juicing like everyone else and GFH

    fuck
     
  18. Hood Moses

    Hood Moses I part the Black Seas...

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    Deads
    135x10
    225x5
    Some girl was doing A2G squats in the power rack so did some light deads before GMs

    GMs off pins
    45x10
    135x5
    225x5
    275x5
    355x5

    DLs
    315x3
    405x3
    455x1
    495x1

    Log Bench
    135x5
    185x5
    225x5
    255x5
    225x10

    Bent Over Log Rows
    225x4x8

    Strict Log
    135x2x10

    Cardio
    [email protected]
     
  19. Hood Moses

    Hood Moses I part the Black Seas...

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    Squats
    55x10
    145x10
    235x10
    325x8
    415x4
    325x7
    235x8
    145x10

    SLDL
    225x10
    275x10
    315x10

    Shovel Abs
    1px6
    1p+25x6
    2px6

    Calf Raises
    stack x 4x15

    Cardio
    [email protected]

    Not bad after a long week of boozing, back on the train
     
  20. Hood Moses

    Hood Moses I part the Black Seas...

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    Strict Log
    135x5
    155x3
    175x1
    Work Sets
    195x5
    205X3
    215x1

    Incline Log
    135x5
    175x5
    225x5

    Flat Log
    225x8
    225x8
    225x8

    Facepulls
    90x4x20

    Pec Deck
    170x3x15
     
  21. Hood Moses

    Hood Moses I part the Black Seas...

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    Deficit Deads off 45lb Bumpers
    135x5
    225x5
    315x3
    405x3
    515x2

    should of had 3, next time

    1-Arm CSR
    1px8
    1p+10x8
    1p+20x8
    1p+30x8
    1px2x15

    Lat Pulldown w/TG
    135x5x10

    Shrugs
    120sx4x10
     
  22. Hood Moses

    Hood Moses I part the Black Seas...

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    Strict Log Press
    135x10
    155x10
    155x10

    Pin Presses
    135x10
    225x5
    245x5
    255x4 wtf
    225x5 ehhh

    Rear Delt Machine
    80x10
    90x10
    90x10
    90x10
    90x10

    Intervals
    [email protected][email protected]

    Cardio
    [email protected]
     
  23. Hood Moses

    Hood Moses I part the Black Seas...

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    5/3/1 Squats
    55x10
    145x5
    235x5
    285x3
    335x5
    365x5
    385x5

    SLDL
    225x10
    275x10
    335x10

    Calf Raises
    stack x4x15

    Cardio
    [email protected]
     
  24. Hood Moses

    Hood Moses I part the Black Seas...

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    Hanging Leg Raises
    5x10

    EZ Curls
    50x20
    50x15
    50x15
    60x8
    70x8
    80x8

    Intervals
    [email protected]
    [email protected][email protected] x 6
    [email protected]
     
  25. Hood Moses

    Hood Moses I part the Black Seas...

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    Strict Log
    135x10
    145x10
    150x5
    165x8

    Log Incline
    165x5
    195x5
    235x5

    Strict Log
    135x10
    135x10

    Upright Rows
    4x15
     
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