3/27/17 – Week 4, Day 1 – Max Effort Lower

I’m officially 12 days out from my first and last attempt at competing in the World’s Strongest Boilermaker strongman competition. I detailed out my approach to this meet and my goals in a recent post so I won’t go through the details again but long story short, this is my first time doing a strongman competition and I intend to learn as much as possible above all else. That being said, I am close enough to the meet that I am beginning to get into my last max effort days before I shut it down going into the comp. Today was the last of heavy deads and the session went as follows…

  • Stretch and Warm-Up
  • Deficit Conventional Deadlift
    • 135×5, 225×5, 275×3, 315×3, 365×3, 405×3, 425×3, 455×3, (Removed Deficit) 500×1
    • 365×5, 365×5 405×3
  • Deadlift, Paused at Knee (3 count pause)
    • 275×3, 315×3, 335×3
  • Paused Front Squat
    • 135×12, 185×10, 225×8
  • Glute-Ham Raise – 4×12
  • T-Spine Raise (Using SSB)
    • 95×20, 115×20, 135×15
  • Deep Abs on GHR – 3 Sets of 21s
  • Standing Calf Raises – 3×10
  • Dumbbell Shrugs – 3×10

Everything moved today. I won’t say that it moved explosively or fast but it all moved and felt good. For some reason I was very sore coming into the gym today in my legs, especially the hamstrings, which last week I would have blamed on being on a rocking ship during vacation but this week it almost has to be a carryover from my dynamic effort day last Friday. I will keep an eye on my recovery and with a decrease an intensity going into next week, I will be 100% on competition day barring any setback.

In other news, I have begun to read. This is something that I have secretly been beating myself over for a long time but just never seemed to pick out or pick up reading material aside from textbooks. The other day my conscious finally got the better of me and I purchased “The Vault” by Dave Tate, the owner of Elitefts. It is basically a compilation of 200 pages worth of training knowledge and tips broken up into page or half page bits of writing. So far it has been perfect to sit down whenever I have 10 or 15 minutes to spare and knock out a couple segments at a time and come away with little pointers here and there. I am sure in the near future I will be involving some items that I find helpful into some logs but for now I want to spend a little more time learning than talking. Until next time!


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