Workouts

Since I have noticed that my workout page has some of the highest amount of traffic of all my other pages I figured that it was high time that I posted some of my training information up on this page.  As I have mentioned before I am currently in the process of training for a strongman competition that will be taking place on December 15th. This not like many other strongman events that have multiple lifts that involve odd objects, instead this competition is a push/pull event that has one lift per movement.  I personally will be performing a 1 Rep Max 2 inch Axle Bar Press and a 1 Rep Max Deadlift pull from the floor. The program that I am on is an eight week program that very heavily revolves around overhead presses and deadlifting. As of right now I really only have a week and half left of training, then I plan on taking a few days off before the competition.  Feeling pretty good about all of my lifts, especially for my competition weight class of 175 lbs. Don't want to give away all of my training secrets but I will let you guys have a peek at 2 of the days of my workout routine as of right now.

Monday: 4x4  Push Press
               4x4- SeatedHammer Shoulder Press
               3x4- Bench Press
               3x10 Db Front Raise/Lateral Raise
               3x8 Cable Triceps Extensions


Tuesday: 4x4 Straight Bar Deadlift
                4x4 Trap Bar Deadlift
                3x8 Romanian Deadlift
                3x8-10 Seated Wide Grip Row
                3x8-10 BB/DB Shrugs

So there you folks have it, I will be sure to be posting more sample workouts and giving other ideas on this page.  Just so ya'll know I will usually take Wednesday off, then I will do a higher volume upper body day on Thursday, and a high volume lower body day on Friday.  Then on sat. or sun. I will usually do additional arms and then traps and abs(strictly for glamour purposes).
Sprinkle a day or two of sprints in the mix and you are good to go ya'll.


Workout of the Day 1/7/13
Chest & Arms
Warmup-2x12 Pushups
Shoulder Mobility
Bench Press- 2 Warmup sets then 4 sets of 10
Incline DB Press- 3 sets of 10
Machine Cable Fly-3 sets of 12
Weighted Pushup Drop Set Burnout- Start with one weight then go till failure and decrease until use of bodyweight till failure.
Barbell Curl- 4 Sets of 10 reps
Barbell Skull Crushers 4 sets of 10 reps
DB Hammer Curl-3 sets of 10 reps
Triceps rope pressdown 3 sets of 10 reps
3 rounds of burnout Dips and Chin-ups

Workout of the Day 1/8/13
Legs and Abs
10 Body Squats
10 Hip Crossover
10 Hamstring Stretches
10 walking Lunges
4 Sets of 8 Box Jumps
Squats 4 Sets of 8 reps
3 Sets of 10 Walking Lunges- 10 on each Leg
3 Sets of 8 Romanian Deadlifts
3 rounds of Superset 10 Leg extensions and 10 Leg Curls
2 Sets of 10 calf raises

Circuit- 3 rounds-15 weighted sit ups
20 Leg raises
40 Bicycles
25 flutter kicks


Workout of the day 1/9/13-Back and Shoulders
Shoulder Warmup
3x8 Pullups
4x8-10 Barbell Overhead Press
3x10 Wide Grip Lat Pulldown
3x10 1 Arm seated cable row
3 rounds of 10 DB lateral raise, Db front raise, and DB rear delt raise at 10 reps each.
3x12 Straight arm pulldown or Lat pullover
2x12 Chinups

Workout of the Day 1/10/13
10 -60 Meter Sprints
4x10 Box Jumps
weighted crunches-20x3
hanging leg raise -15x3
Oblique Crunches- 12 on each sidex3
3 Planks for 1 minute

Workout of the Day 1/11/13
Full Lower Body
Deadlifts 4x8
Single Leg Press- 3 x 12
Leg Extensions 4x15-Each set followed by a drop set of 10-12 reps
Seated Leg Curl superset with Lying Leg curl- 3 rounds, 10 reps each
Walking Lunges- 3x 12 on each leg

Workout of the Day 1/12/13
Full Upper Body
Warmup 3x15 Pushups
3x12 Pullups
Hammer Strength Chest Press-3x10
1 Arm DB Row- 3x10
DB Neutral grip shoulder press- 3x10
Close Grip Seated Row- 3x10
Seated cable flye- 3x12
Machine Lateral raise- 3x12
Weighted Pushup Dropsets to failure