The Duke's strongman log - Page 2

Duke · 08-22-2007, 01:30 AM

ME lower

Conventional Deadlift - standing on 4 inch elevation

135x3
225x3
315x1
405x1
455x0 (SO CLOSE. above the knees)
405x1

Barbell Split squat (lunges) (each side)
115x3
135x3
185x5
185x1
205x3

Romanian Deadlift
135x3
225x1
275x5
275x5
225x5

EXCELLENT.

**DJSTARER** · 08-22-2007, 03:23 AM

those are very strong lifts for 4 inches of elevation

Duke · 08-22-2007, 12:36 PM

Quote:

Originally Posted by DJSTARER

those are very strong lifts for 4 inches of elevation

I've got a deadlifter's build, so there's no excuse for me not to be pulling at least 5 from the floor.

**DJSTARER** · 08-22-2007, 05:12 PM

give it time. your best gaining years are going to be your next 4.

Duke · 08-25-2007, 04:08 AM

DE Upper

Speed power jerk
135x2
135x2
135x2
135x2
135x2
135x2

Incline Bench Press
135x3
175x4
(then i said screw incline. done with them for a while)

DB neutral grip bench

70's x 8
70's x 6
70's x 4

Weighted Pullups
bw x 3
25 lbs x 6
25 lbs x 6
25 lbs x 3
bw x 5

Rotator cuff (each side)
10 lbs x 8
10 lbs x 8

Duke · 08-27-2007, 12:11 AM

DE lower

Speed Deadlift
135x3
225x2
245x2
245x2
245x2
245x2
245x2

Olympic full squat no belt
135x3
185x1
225x6
225x6
225x6

Box jumps
5 jumps

**DJSTARER** · 08-27-2007, 01:57 PM

sorry i didn't respond to IM. i forgot who that was. then it hit me

**bigDman** · 08-27-2007, 06:47 PM

nice workouts Duke

**romanaz** · 08-27-2007, 06:59 PM

nice job on the OL squats.

do you even use a belt for them at all? I think it would be to uncomfortable.

Duke · 08-27-2007, 10:22 PM

ME Upper

Power Jerk
115x3
135x3
155x1
185x5
185x5

Weighted Dips
bw x 3
25 lbs x 5
70 lbs x 5
70 lbs x 5
70 lbs x 3

Yates Rows
135x10
185x10
205x10
225x6 (loose)

Standing DB strict press
50's x 8
55's x 5
55's x 4
55's x 5

Alt. Hammer curls
50's x 10
50's x 8
50's x 6

romanaz: nah, i never use a belt with olympic squats. Once in a while i'll use one for heavy powerlifting squats.

Duke · 08-31-2007, 12:53 AM

ME Lower

Full front squat
135x3
185x1
225x1
245x1
260x1 (fail second rep)

Ugh, weaker. No wonder my overhead sucks now.

Barbell split squat (each side)
135x3
185x6
205x4

Good.

Cable pull throughs
4-5 sets

Was going to do good mornings, but after rep 3 w/ 135, I decided that doing good mornings in a fatigued state is retarded.

DB shrugs (per hand)
70's x 10
100's x 10
100's x 5
100's x 8
100's x 8

Stupid gym doesn't allow chalk. Easy though, I've done 135's per hand with my farmers implements.

Duke · 09-01-2007, 11:03 PM

DE upper

Speed power jerk
135x2
135x2
135x2
135x2
135x2
135x2

Felt snappy as hell, great technique.

DB neutral grip bench (didn't have any more weight)
50's x 8
65's x 15 - EZ
65's x 15
65's x 11

Weighted pullups on unstable bar (some kip)
bw x 3
30x6
30x6

closegrip chin-ups
bw x 5
bw x 1 static hold

1 arm standing cable row
50x10

Duke · 09-02-2007, 10:06 PM

DE Lower

Hang split snatch (with some snatch grip high pulls before each one)
45x5
95x2
95x2
105x1
105x2
115x1

First time doing snatches with a split. Felt somewhat unexplosive, but it will come back fast.

Full squat
115x4
135x2
185x1
235x6
235x6
235x6

EZ as hell. Felt like speed sets.

Can tell my bodyweight increase is increasing my strength, especially on the squat. My wheels have increased in size tremendously.

Duke · 09-05-2007, 12:50 AM

ME Upper

Power Jerk
135x3
155x1
195x5
195x5

Easy.

Weighted Dips
bw x 5
45 x 3
80 x 1 (started swinging too much, ended set)
45 x 10
45 x 3

Not my best effort.

Yates Rows
135x10
185x10
205x10
225x10
135x10

Woo! Cleared it.

Standing DB strict press
50's x 7

Hate this exercise

1-arm standing strict press
60 x 5 (each side)

Alt. Hammer curls
50's x 10
55's x 6
45's x 8

Duke · 09-05-2007, 04:42 PM

Picture of my back.

**bigDman** · 09-05-2007, 06:31 PM

Nice Power Jerk

Duke · 09-06-2007, 12:08 AM

That's all that needs to be said about today.

Going to be doing higher volume bodybuilding type stuff the next 3-4 weeks.

**bigDman** · 09-06-2007, 01:27 AM

control on the way down... and is that poison in the well?

Duke · 09-06-2007, 03:43 AM

Yes, that's poison in the well. Controlling a deadlift negative is asking for injury.

08-22-2007, 01:30 AM	#31
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The Duke's strongman log ME lower Conventional Deadlift - standing on 4 inch elevation 135x3 225x3 315x1 405x1 455x0 (SO CLOSE. above the knees) 405x1 Barbell Split squat (lunges) (each side) 115x3 135x3 185x5 185x1 205x3 Romanian Deadlift 135x3 225x1 275x5 275x5 225x5 EXCELLENT.

08-22-2007, 03:23 AM	#32
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: The Duke's strongman log those are very strong lifts for 4 inches of elevation __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

08-22-2007, 05:12 PM	#34
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: The Duke's strongman log give it time. your best gaining years are going to be your next 4. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

08-25-2007, 04:08 AM	#35
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The Duke's strongman log DE Upper Speed power jerk 135x2 135x2 135x2 135x2 135x2 135x2 Incline Bench Press 135x3 175x4 (then i said screw incline. done with them for a while) DB neutral grip bench 70's x 8 70's x 6 70's x 4 Weighted Pullups bw x 3 25 lbs x 6 25 lbs x 6 25 lbs x 3 bw x 5 Rotator cuff (each side) 10 lbs x 8 10 lbs x 8

08-27-2007, 12:11 AM	#36
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The Duke's strongman log DE lower Speed Deadlift 135x3 225x2 245x2 245x2 245x2 245x2 245x2 Olympic full squat no belt 135x3 185x1 225x6 225x6 225x6 Box jumps 5 jumps

08-27-2007, 01:57 PM	#37
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: The Duke's strongman log sorry i didn't respond to IM. i forgot who that was. then it hit me __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

08-27-2007, 10:22 PM	#40
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The Duke's strongman log ME Upper Power Jerk 115x3 135x3 155x1 185x5 185x5 Weighted Dips bw x 3 25 lbs x 5 70 lbs x 5 70 lbs x 5 70 lbs x 3 Yates Rows 135x10 185x10 205x10 225x6 (loose) Standing DB strict press 50's x 8 55's x 5 55's x 4 55's x 5 Alt. Hammer curls 50's x 10 50's x 8 50's x 6 romanaz: nah, i never use a belt with olympic squats. Once in a while i'll use one for heavy powerlifting squats.

08-31-2007, 12:53 AM	#41
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The Duke's strongman log ME Lower Full front squat 135x3 185x1 225x1 245x1 260x1 (fail second rep) Ugh, weaker. No wonder my overhead sucks now. Barbell split squat (each side) 135x3 185x6 205x4 Good. Cable pull throughs 4-5 sets Was going to do good mornings, but after rep 3 w/ 135, I decided that doing good mornings in a fatigued state is retarded. DB shrugs (per hand) 70's x 10 100's x 10 100's x 5 100's x 8 100's x 8 Stupid gym doesn't allow chalk. Easy though, I've done 135's per hand with my farmers implements.

09-01-2007, 11:03 PM	#42
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The Duke's strongman log DE upper Speed power jerk 135x2 135x2 135x2 135x2 135x2 135x2 Felt snappy as hell, great technique. DB neutral grip bench (didn't have any more weight) 50's x 8 65's x 15 - EZ 65's x 15 65's x 11 Weighted pullups on unstable bar (some kip) bw x 3 30x6 30x6 closegrip chin-ups bw x 5 bw x 1 static hold 1 arm standing cable row 50x10

09-02-2007, 10:06 PM	#43
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The Duke's strongman log DE Lower Hang split snatch (with some snatch grip high pulls before each one) 45x5 95x2 95x2 105x1 105x2 115x1 First time doing snatches with a split. Felt somewhat unexplosive, but it will come back fast. Full squat 115x4 135x2 185x1 235x6 235x6 235x6 EZ as hell. Felt like speed sets. Can tell my bodyweight increase is increasing my strength, especially on the squat. My wheels have increased in size tremendously.

09-05-2007, 12:50 AM	#44
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The Duke's strongman log ME Upper Power Jerk 135x3 155x1 195x5 195x5 Easy. Weighted Dips bw x 5 45 x 3 80 x 1 (started swinging too much, ended set) 45 x 10 45 x 3 Not my best effort. Yates Rows 135x10 185x10 205x10 225x10 135x10 Woo! Cleared it. Standing DB strict press 50's x 7 Hate this exercise 1-arm standing strict press 60 x 5 (each side) Alt. Hammer curls 50's x 10 55's x 6 45's x 8

09-06-2007, 12:08 AM	#47
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The Duke's strongman log That's all that needs to be said about today. Going to be doing higher volume bodybuilding type stuff the next 3-4 weeks.

09-06-2007, 03:43 AM	#49
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The Duke's strongman log Yes, that's poison in the well. Controlling a deadlift negative is asking for injury.