The road to 300 lbs overhead - Page 2

**DJSTARER** · 06-20-2008, 12:12 PM

i don't know much about strong-man training, but the accomodation on the incline is a good choice. You may be better off (and way safer) if you invest in about 50 lbs of 3/8- 1/2 inch chain to use instead (or in conjunction with) your bands. Varying your grips may be of great assistance as well.

Duke · 06-20-2008, 06:29 PM

Yeah, I usually do a bench variation twice a week. Right now it's close-medium grip decline on monday, and incline press pinkies on the rings on thursday. On monday I alternate each week light and heavy, and on thursdays I go light to moderate most of the time.

Duke · 06-20-2008, 11:19 PM

DE UPPER

Band good mornings, 2 sets of 10.

Natural glute ham raises w/ band assistance, 2x10

1-leg standing leg curl
#3x10
#4x6

Band leg curls
2x15

Skipped cleans today because my left erector still hurts. My hamstrings are destroyed.

Duke · 06-24-2008, 04:51 AM

ME UPPER

10'' Log Clean + Push Press (one knee bend, no belt)
60x6
151x2
171x2
201x3 PR
211x2 PR

Excellent.

Decline Press w/ medium grip
135x5
185x2
225x6
225x6
225x6

All 225 sets were a PR.

Weighted chin-ups
bw x 3
25 x 8 PR considering my current bodyweight
45 x 5
bw x 10

And a good day was had by all.

Duke · 06-24-2008, 05:39 AM

**bigDman** · 06-24-2008, 05:30 PM

that 211 looked pretty easy keep up the good work

Duke · 06-24-2008, 07:09 PM

Thanks bro, pressing power is coming along.

Duke · 06-25-2008, 01:37 AM

ME LOWER

PL back squat deep, low bar
135x3
225x2
275x1
315x1 (unlatched belt)
365x2 (belt and wraps)

Definitely nothing impressive. Couldn't squat last week because of back injury, so that probably effected me. Mucked around with front squats afterwards.

RDL no belt
135x8
225x6
225x5
275x8
275x6

Not too bad, being weary of the back.

Duke · 06-27-2008, 12:52 AM

DE UPPER

Barbell Jerk for speed
135x2
135x2
155x2
155x2
175x2
175x2
185x2
205x2

All of these exploded up. No press-outs. Definitely putting up 240+ on axle next week.

Incline press against bands (pinkies on the rings, purples)
45x8
135x1
165x5
165x5
165x5
165x7

All PRs.

1-arm DB row very strict (each side)
50x8
105x10
115x6
125x5

Good.

Band pull-aparts 2x10
Band pushdowns 1x10

Very productive workout.

**Ikaika** · 06-27-2008, 02:27 AM

dang man numbers look great. Keep up the hard work!

Duke · 06-28-2008, 03:58 AM

DE LOWER

Axle Cleans
101x2
151x1
151x1
171x2
191x1
191x1
211x1
211x1
221x0 (didn't pull it high enough)

These were mixed grip pulled all the way to the shoulders. I like this technique.

Lying leg curls
50x10
70x10
70x10

These were super easy, EXCEPT for the last 2 inches...this exercise feels way different than the natural GHRs.

Duke · 06-29-2008, 12:44 AM

EVENTS

Tire flips
Did some doubles and triples with the hard 500 and the 700. Tech felt OK. It's definitely coming along.

8'' Log Clean + Jerk
130x3
130x3
180x2
180x2
200x2
220x1

So easy. I have a 240 in me...I just pressed a couple days ago.

Mucked around with axle a little bit.

Stones just chalk
220 to 52''
220 to 52''
220 to 52''
260 couldn't quite lap it, next time though

I can now consistently pick up the 220 which is really a great sign. My upper body strength has improved significantly. I have the strength to load much bigger stones, just got to work on lapping.

Great day.

**DJSTARER** · 06-29-2008, 01:33 AM

thanks for starting up this log again. good stuff. nice variation on the BS we all do here.

Duke · 06-29-2008, 04:58 AM

Also forgot to mention I did a ton of deadlift singles w/ the 95 lb inch dumbbell.

Pleasure is all mine Dustin. I should be putting up some sick numbers soon, haha.

Duke · 07-01-2008, 01:30 AM

ME UPPER

Standing strict Axle press
101x5
131x3
151x2
171x2 PR
181x2 PR
191x0 (next time!)

Strict strength is much higher than it used to be.

Flat bench press (pinkies on rings)
135x3
185x2
205x1
230x3
230x3
235x3
245x2

Had more in the tank on these. Next week, when my body is accustomed to the movement, I'll put a lot more up.

Dumbbell Cuban press

25's x 4 sets

Closegrip pull-ups, strict
6 sets of 5

Duke · 07-01-2008, 09:01 AM

Duke · 07-02-2008, 05:23 AM

ME LOWER

Sumo DL (no belt)
135x5
185x3
225x3
275x1
315x2
365x3 pr
385x3 pr

Was going to attempt 405 but my dad was yelling at me and I decided to leave some in the tank.

Full back squat ATG (no gear)
135x3
185x3
225x3
275x3
300x1
310x1
275x1
245x5
185x4 paused

Good.

1-legged leg curl - each side
#3 x 8
#4 x 8
#5 x 6

Pulldown abs, purple band 2x15

Good session.

Duke · 07-04-2008, 02:22 AM

DE UPPER

BB Push press for speed
135x2
135x2
155x2
155x2
165x2
165x2

Kept feeling a slight twinge in my left rear delt, so I cut it a little short. It only bothers me with a straight bar for some reason...weights felt super light though.

Incline press against bands (pinkies on the rings, purples)
135x2
175x5
175x5
175x7

Strong. All 175 sets were a PR. Probably good for a 260 incline press right now.

1-arm DB row strict (one hand on bench)
55 x 8
105 x 10
125 x 6
135 x 4

Band pullaparts 2x15
Band pushdowns 10, 15

Good session.

Duke · 07-05-2008, 09:52 AM

DE LOWER (1:30 AM workout, lol)

Started doing hang cleans but they felt like crap, worked up to 185x4, screw cleans now.

Box jumps to 37 inches, multiple sets

Power Squat machine
135x5
225x3
315x3
405x3
495x3
585x3
675x2

Wow, hits post chain good.

Seated leg curls
3x10

Probably shouldn't have lifted at this time, but oh well.

Duke · 07-08-2008, 02:43 AM

ME UPPER

10'' Log clean + push press (one knee bend)
60x8
151x2
171x2
206x3 PR
221x1 PR

Dropped the 2nd rep of 221 behind my head because I felt a slight twinge in my rear delt and decided to be safe. You will see on the video that I definitely would have had the second rep.

Flat bench press (pinkies on the rings)
135x5
185x2
225x6
225x6
225x6

All 225 sets were a PR. Can't wait to see what I can do heavy next week.

DB cuban press

5-6 sets up to 30's x 6

Chin-up to failure game, my partner and I kept doing chin-ups until we couldn't anymore. Must have done close to 100.

Some band pushdowns, and that was it.

Besides the rear delt twinge, the day was great.

Duke · 07-08-2008, 03:26 AM

06-20-2008, 12:12 PM	#31
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: The road to 300 lbs overhead i don't know much about strong-man training, but the accomodation on the incline is a good choice. You may be better off (and way safer) if you invest in about 50 lbs of 3/8- 1/2 inch chain to use instead (or in conjunction with) your bands. Varying your grips may be of great assistance as well. __________________ 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

06-20-2008, 06:29 PM	#32
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead Yeah, I usually do a bench variation twice a week. Right now it's close-medium grip decline on monday, and incline press pinkies on the rings on thursday. On monday I alternate each week light and heavy, and on thursdays I go light to moderate most of the time.

06-20-2008, 11:19 PM	#33
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead DE UPPER Band good mornings, 2 sets of 10. Natural glute ham raises w/ band assistance, 2x10 1-leg standing leg curl #3x10 #4x6 Band leg curls 2x15 Skipped cleans today because my left erector still hurts. My hamstrings are destroyed.

06-24-2008, 04:51 AM	#34
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead ME UPPER 10'' Log Clean + Push Press (one knee bend, no belt) 60x6 151x2 171x2 201x3 PR 211x2 PR Excellent. Decline Press w/ medium grip 135x5 185x2 225x6 225x6 225x6 All 225 sets were a PR. Weighted chin-ups bw x 3 25 x 8 PR considering my current bodyweight 45 x 5 bw x 10 And a good day was had by all.

06-24-2008, 05:39 AM	#35
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead

06-24-2008, 07:09 PM	#37
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead Thanks bro, pressing power is coming along.

06-25-2008, 01:37 AM	#38
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead ME LOWER PL back squat deep, low bar 135x3 225x2 275x1 315x1 (unlatched belt) 365x2 (belt and wraps) Definitely nothing impressive. Couldn't squat last week because of back injury, so that probably effected me. Mucked around with front squats afterwards. RDL no belt 135x8 225x6 225x5 275x8 275x6 Not too bad, being weary of the back.

06-27-2008, 12:52 AM	#39
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead DE UPPER Barbell Jerk for speed 135x2 135x2 155x2 155x2 175x2 175x2 185x2 205x2 All of these exploded up. No press-outs. Definitely putting up 240+ on axle next week. Incline press against bands (pinkies on the rings, purples) 45x8 135x1 165x5 165x5 165x5 165x7 All PRs. 1-arm DB row very strict (each side) 50x8 105x10 115x6 125x5 Good. Band pull-aparts 2x10 Band pushdowns 1x10 Very productive workout.

06-27-2008, 02:27 AM	#40
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,772 Recipes: 0 Rep Power: 216	Re: The road to 300 lbs overhead dang man numbers look great. Keep up the hard work! __________________ No supplement can make up for the lack of a strong work ethic.

06-28-2008, 03:58 AM	#41
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead DE LOWER Axle Cleans 101x2 151x1 151x1 171x2 191x1 191x1 211x1 211x1 221x0 (didn't pull it high enough) These were mixed grip pulled all the way to the shoulders. I like this technique. Lying leg curls 50x10 70x10 70x10 These were super easy, EXCEPT for the last 2 inches...this exercise feels way different than the natural GHRs.

06-29-2008, 12:44 AM	#42
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead EVENTS Tire flips Did some doubles and triples with the hard 500 and the 700. Tech felt OK. It's definitely coming along. 8'' Log Clean + Jerk 130x3 130x3 180x2 180x2 200x2 220x1 So easy. I have a 240 in me...I just pressed a couple days ago. Mucked around with axle a little bit. Stones just chalk 220 to 52'' 220 to 52'' 220 to 52'' 260 couldn't quite lap it, next time though I can now consistently pick up the 220 which is really a great sign. My upper body strength has improved significantly. I have the strength to load much bigger stones, just got to work on lapping. Great day.

06-29-2008, 01:33 AM	#43
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	Re: The road to 300 lbs overhead thanks for starting up this log again. good stuff. nice variation on the BS we all do here. __________________ 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

06-29-2008, 04:58 AM	#44
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead Also forgot to mention I did a ton of deadlift singles w/ the 95 lb inch dumbbell. Pleasure is all mine Dustin. I should be putting up some sick numbers soon, haha.

07-01-2008, 01:30 AM	#45
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead ME UPPER Standing strict Axle press 101x5 131x3 151x2 171x2 PR 181x2 PR 191x0 (next time!) Strict strength is much higher than it used to be. Flat bench press (pinkies on rings) 135x3 185x2 205x1 230x3 230x3 235x3 245x2 Had more in the tank on these. Next week, when my body is accustomed to the movement, I'll put a lot more up. Dumbbell Cuban press 25's x 4 sets Closegrip pull-ups, strict 6 sets of 5

07-01-2008, 09:01 AM	#46
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead

07-02-2008, 05:23 AM	#47
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead ME LOWER Sumo DL (no belt) 135x5 185x3 225x3 275x1 315x2 365x3 pr 385x3 pr Was going to attempt 405 but my dad was yelling at me and I decided to leave some in the tank. Full back squat ATG (no gear) 135x3 185x3 225x3 275x3 300x1 310x1 275x1 245x5 185x4 paused Good. 1-legged leg curl - each side #3 x 8 #4 x 8 #5 x 6 Pulldown abs, purple band 2x15 Good session.

07-04-2008, 02:22 AM	#48
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead DE UPPER BB Push press for speed 135x2 135x2 155x2 155x2 165x2 165x2 Kept feeling a slight twinge in my left rear delt, so I cut it a little short. It only bothers me with a straight bar for some reason...weights felt super light though. Incline press against bands (pinkies on the rings, purples) 135x2 175x5 175x5 175x7 Strong. All 175 sets were a PR. Probably good for a 260 incline press right now. 1-arm DB row strict (one hand on bench) 55 x 8 105 x 10 125 x 6 135 x 4 Band pullaparts 2x15 Band pushdowns 10, 15 Good session.

07-05-2008, 09:52 AM	#49
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead DE LOWER (1:30 AM workout, lol) Started doing hang cleans but they felt like crap, worked up to 185x4, screw cleans now. Box jumps to 37 inches, multiple sets Power Squat machine 135x5 225x3 315x3 405x3 495x3 585x3 675x2 Wow, hits post chain good. Seated leg curls 3x10 Probably shouldn't have lifted at this time, but oh well.

07-08-2008, 02:43 AM	#50
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead ME UPPER 10'' Log clean + push press (one knee bend) 60x8 151x2 171x2 206x3 PR 221x1 PR Dropped the 2nd rep of 221 behind my head because I felt a slight twinge in my rear delt and decided to be safe. You will see on the video that I definitely would have had the second rep. Flat bench press (pinkies on the rings) 135x5 185x2 225x6 225x6 225x6 All 225 sets were a PR. Can't wait to see what I can do heavy next week. DB cuban press 5-6 sets up to 30's x 6 Chin-up to failure game, my partner and I kept doing chin-ups until we couldn't anymore. Must have done close to 100. Some band pushdowns, and that was it. Besides the rear delt twinge, the day was great.

07-08-2008, 03:26 AM	#51
Duke Amateur Join Date: Aug 2007 Posts: 99 Recipes: 0 Rep Power: 4	Re: The road to 300 lbs overhead