Moose Strong - 5/3/1 + Strongman

[MR.TeachFreak]

I am starting this journey as a continuation of my Project Stak log. Participating in the testing got me motivated again after having a bad checkup for my colonoscopy. It also got me motivated again to clean up my diet and to make sure that I don't make my UC worse.

I am basing my program off of this article modifying it of course to fit what I am able to do:

http://articles.elitefts.com/trainin...for-strongman/

I have only so much strongman equipment available (compared to what the article uses) to me and the following list is what I have to work with right now:

Tire (Tractor tire for 36” rim)
Prowler 2
Farmers walk handles x2 (Plate loadable and heavy propane tank ones)
Keg (Water filled)
Slosh pipe (10ft 4in diameter/partially water filled)
18” Atlas stone mold (have not had chance to make one)
240 lb Atlas Stone
260ish lb Atlas Stone
100ft. 1.5 inch thick manila rope (For battling and for pulling the sled)
10" Metal Log (Ordered)

I also have a 2” thick bar that I am able to leave at my local gym that I am going to use for all deadlifting, rows, overhead pressing, etc. I will be using it to do static holds at the end of each workout in order to strengthen my grip. Over the course of the remaining school year and this summer I plan on buying/making additional equipment. I have plans to make a platform, stone loading platform, make an axle, cambered squat bar, multiple atlas stones, sandbags, yoke, and more as money allows. I will try and make what I can but I have found a few decent places to buy equipment as needed.

Will post workout and diet as the day goes on. I am always open to advice and suggestions. This summer it looks like I will have a few training partners then when I am back in Fayetteville I plan on starting a club and over two years work it into a gym.

[MR.TeachFreak]

Here is the template that I have come up with for now. I am going to add in more assistance work on Days 3 & 5 as well as abs on all three days. I know already that I need to work in more lower back work as my lower back is usually dead after front squats. All my current gym has is a 45 degree back extension and that doesn't work for me (tried). I thought about getting a cambered squat bar and add in sets of squats with the bar and/or good mornings on other days. I also just got some atlas stones and will be working those in. I will probably start differentiating my strongman workouts by day but keep a few things constant.

Day 1:
Overhead press (thick bar)
Chin ups
Incline bench press
Face pulls (w/ bands)
Dips
Bicep curls
Static Holds/Deadlifts (Thick Bar)

Day 2:
Tire flips
Farmers walk
Sled pushes
Sledge hammer hits

Day 3:
Rack Pull/Deadlift (thick bar)
Hack Squat
Good mornings
Static Holds/Deadlifts (Thick Bar)

Day 4:
Tire flips
Farmers walk
Sled pushes
Sledge hammer hits

Day 5:
Front squat
Leg curls
Leg press
Static Holds/Deadlifts (Thick Bar)

Day 6:
Tire flips
Farmers walk
Sled pushes
Sledge hammer hits

[MR.TeachFreak]

Day One

Thick Bar Overhead Press-170/5, 185/5, 195/5
Incline Bench Press-180/5, 195/5, 205/7
Face Pulls*-Light Band/4x15
Dips-bw/9,8,6, 5, 4
Thick Bar Curls-135/6,5,5,4,4
Chin Ups-bw/7,6,6,4,4,2

Notes
-*Looped band around a machine handle three times to increase the tension. Really felt it in the rear delts and triceps.
-Good day but off at the same time. Gym was really crowded so my order was all messed up and by the time I was able to get to and do my chins I was beat.
-Wasn't able to do my static holds/shrugs/deadlifts today.

[MR.TeachFreak]

5/4/13-DAY THREE
-Day two was a sick day

Rack Pulls (Thick Bar)-325/5, 345/5, 365/6
Hack Squats-450/6x6
Thick Bar Shrugs*-225/6x8, 255/2x5-1x2-1x5, 225/4x8+20 second holds, 240/3x20 second holds

Notes
-*Shrugs were done using same height at the rack pulls.
-Still looking for something for mt lower back. Goodmornings were not working but I think that may be a technique issue that I need to readdress.
-10" metal log on the way. Next up is some more used plates so I can use the log better.

[MR.TeachFreak]

DAY FOUR

-Off day


Notes
-Had to take today off to get my school work in order. We have state tests in one week so this week is the last big push for getting in new material and reviewing.

[MR.TeachFreak]

DAY FIVE

-Training Day (MSLs)

Notes
-Today I spent about 2 hours after school in staff development for our state tests to both proctor then and to grade the constructed response answers. I am a bit behind now but can make it up and just push through this week .

[MR.TeachFreak]

5/7/13-DAY SIX

Front Squats-180/5, 195/5, 205/8, 225/2x1
Leg Curls-170/5x6

Notes
-My lower back was killing me after the front squats and even laying down for the LC it was hurting. Not in a injury way but I think I found a good working point for front squats now.
-Getting my 10" log in tomorrow. Wont be able to use it due to more testing training.
-Need more lower back work. Goodmornings just don't seem to cut it. That or I am not doing them correctly. Time for some youtube training videos.

[MR.TeachFreak]

5/8/13-DAY SEVEN

Off Day

Notes
-More training for state tests so thankfully it is a off day.

[Kyle Lombardo]

Just started to follow this journey- looking forward to following along!! Enjoying the workouts so far... Best of luck to you in your training!

[MR.TeachFreak]

Just started to follow this journey- looking forward to following along!! Enjoying the workouts so far... Best of luck to you in your training!

Thanks. Just need to get back on a schedule again.

[MR.TeachFreak]

WEEK 2 DAY ONE

OHP (TB)-185/3, 195/3, 205/4
Chin Ups-bw/8, 5, 5, 4, 2
Incline BP-195/3, 205/3, 220/5
Facepulls*-Light Band/4x15
Dips-bw/9, 5, 5, 4, 1

Notes
-*Wrapped the light band (long) around three times in order to increase the tension.
-Met my dad at Denny's 1pm for lunch down around Smithfield. Went to the gym about 1 hour 15 minutes after since it closes at 6pm and was probably not the best of ideas. While I did well with my main lifts my body-weight ones were shit. Maybe it was the extra weight in food. I usually wait about 2.5-3 hours after eating to workout since I usually will puke if I workout too quickly after food. But got in my workout and it was pretty good.
-Got in my 10" metal log. Seeing if I can post of a link to my now pretty full storage unit of implements.

[MR.TeachFreak]

Quick pic of my storage unit of implements. What is not pictured is my plate loadable farmers walks. The duffel bag has bench press boards from 1 to 5 boards. The keg is filled with water so who knows how much it weighs.

[MR.TeachFreak]

Week 2 Day Three

Day two (implements) had to be skipped due being unable to workout Friday.

Rack Pull (TB)-345/3, 365/3, 390/4
Shrugs (TB)-225/4x8, 275/6
Hack Squats-450/2x8


Notes
-Ended early after some nasty knee pain on the hack squats. Even after two sets there was pain throughout so I ended early to not injure myself. I think I need to reposition my feet on the hack squats but the foot pad is fairly narrow.
-Implement day tomorrow. Tire flips, sled pushes, Farmers walk, and sledgehammer hits are scheduled. Maybe some cleans with the keg.

[MR.TeachFreak]

Week 2 Day 4

Notes
-Apparently my principal likes the sound of his voice. Faculty meeting until 6pm. Left hungry as hell so off day.

[MR.TeachFreak]

Week 2 Day 5

Front Squat-195/3, 205/3, 215/6
-245/1, 265/1, 186/2x6+1x3
Leg Curl-180/5x4
BB Curl (TB)-135/3x6

Notes
-Decided to do extra sets of front squats instead of leg press. Front squat kill my legs plus my lower back gets stronger. I just don't feel leg press as much as anything else. Thinking about maybe doing front squats and then adding in a Boring But Big set of squats.
-Thinking about changing up the leg curls next cycle for a 5/3/1 round of straight leg deadlifts. Leg curls is another exercise that even going heavy I just don't feel it working my hams as much.
- Got really hungry for some reason towards the end of the workout and it really affected my energy for curls.
-Finally be able to get in some implement work again.

[MR.TeachFreak]

5/15/13

Week 2 Day 6

Tire Flip-4x8
Farmers Walk-2x50 feet, 1x20 feet
Sled Pushes-90/6x50 feet
Sledgehammer Hits-20 hits per side x 5


Notes
-Pretty good implement day. I need to pick up some plates so I can start using my log soon.
-Really gassing on the tire flips.
-Used my propane tank farmers walks and those are heavy as shit. The last set was more of a grab and walk 5ft then drop. Even without the sand they mus tbe close to 200lbs or more.

[MR.TeachFreak]

5/17/13

Week 3 Day 1

OHP (TB)-170/5, 195/3, 220/2
Chin Ups*-bw/6,4,2,3,1
Incline BP-180/5, 205/3, 230/4
Facepulls-AVG band/4x15
Shrugs (TB)-225/6x8, 275/3x4

Notes
-*Focused on full extension and going to a dead hang on chin ups. Also made sure to get my chin above the bar. Realized I was only really doing half reps previously on the chin ups by not going all the way down and all the way up.
-Moving triceps and biceps work to a different day each. By the time I am done with the pressing movements both muscles are about dead and I want to be able to hit them as hard as I can.

[MR.TeachFreak]

Week 3 Day 2

Tire Flip-4x8
Farmers Walk-4x50 feet
Sled Pushes-90/6x50 feet
Sledgehammer Hits-20 hits per side x 5

Notes
-Looking for more plates online so I can do some heavy pushes. Also so I can attach my 100ft 1.5inch thick rope and do some pulls. Going to start to add in more of what I have like my slosh pipe as a finisher and my keg soon. Atlas stones will have to wait until I get a 10x20 storage unit and make some loading platforms.

[MR.TeachFreak]

Week 3 Day 3

Rack Pull (TB)-325/5, 365/3, 410/2
Shrugs*-225/6x8, 375/3x6
Hack Squats**-N/A

Notes
-*Shrugs were done with the safeties set at the same height as the rack pulls to add in some extra motion.
-**Still was having pain on the hack squats. I physically could move the weight but my knees weren't taking it. I tried adjusting my stance and still pain. Lowered the weight some and was still feeling it. I think with the foot platform being so small I can't get my feet out far enough for me to be comfortable. They have a older one that used the shoulder pads that I am going to try next. If anything I will just start to add in high rep squats or leg presses.
-Spent so much time trying to figure out my hack squats I had no energy left and was a bit frustrated. Dips will be added in on Tuesdays workout with biceps.
-Other then the hack squats it was overall a good workout.

[MR.TeachFreak]

Week 3 Day 4

Rained out

Notes
-Pouring rain.