Xtreme Hardcore Strongman

[dronga]

9/5/2008
Bench press-
3 X 3 215 (2 second Pause on bottom)

Deadlift-
3 X 3 455 ( no belt)


9/9/2008
am
triceps
abs

pm
Incline Log press
8 x 3 x 170(paused)
Flat BP
8 x 3 x 175(paused)
JM Press
3 x 7 x 115

9/10/2008
Shoulders
abs

[dronga]

9/10/2008 225 lbs

DE SQ
10 x 2 x 225

DE DL ( no chalk or belt)
10 x 2 x 365

Seated GM/ Standing GM
2 x 10 x 140

Shrugs
3 x 10 x 365

[P Bo]

Hey Dronga....would you mind posting where you are heading with your training, ie goals, next comp, current stats etc? This way its easier for us to support you and cheer you on!

[dronga]

no problem! I'm 6'0" 225 pounds, 33 years old, right now I'm prepping for a USAPL contest in December, I'm going Raw, nothing except a singlet. Then after this, I'll be training harder than ever for the upcoming Strongman Season, I'm going to forgo any contests in the winter, and come out in the Spring like a fuckin' animal!!
Goals:
My best Farmers Walk is 370lbs in each hand for 50 feet, I'm going to shoot for 400 this coming year, I'm also going to try for a 300 lb. Log Press, and finally load a 400 pound stone.

[dronga]

9/13/2008 226 lbs.

ME SQ-
3 x 3 x 315(no belt)

ME BP-
3 x 3 x 225(paused on bottom)

Prehab Biceps-
3 x 10 x 50 Front hammer curls

Stones-50" platform
5 x 5 x 280
__________________

[dubdubs]

do you have any local comps coming up... that would be cool.

I am going to a show on 9/27 here in Jerz :whistler:

[dronga]

do you have any local comps coming up... that would be cool.

I am going to a show on 9/27 here in Jerz :whistler:

I just competed in August in Rahway, I'm done for the year in SM, I have a PL meet in December, and then this Spring I'll be back into SM. Are you competing on 9/27?

[dubdubs]

I just competed in August in Rahway, I'm done for the year in SM, I have a PL meet in December, and then this Spring I'll be back into SM. Are you competing on 9/27?

Me compete in strongwoman:confused: ... I think I would need a good 2 years of training those events to compete in that arena, lol.. then again I have no clue about the training for that. I need to build my strength to the max if I want to venture down that road - I would suppose. I did however just do a bodybuilding show this past weekend in Brick, NJ. Time off to make gains and rest up is where I am at, but I am going to the show to see what its all about.

Is your PL meet local? that would be cool to watch as well.

[dronga]

9/16/2008

Flat BP-
8 x 3 x 200

Incline DB Press-
3 x 10 x 70

Incline keg press-
2 x 5 x 160

Standing keg press-
5 x 2 x 160(all one motioned)

Upright rows 150, Arnold press 70, Frt delt 30, side delt 30
2 x 5

done, shoulders are smoked!

[P Bo]

Dronga...what on earth is a keg press? I assume it has nothing to do with beer....

[dronga]

Dronga...what on earth is a keg press? I assume it has nothing to do with beer....

BM,
Its an empty keg thats filled with water, it wieghs 160lbs, and the tough part is, the water makes it move, its a real bitch to press, really works your stabilizer muscles.

[P Bo]

Okay I figured it was with the actual keg but wasn't sure if there was a press you do in the gym mimicking this move without the actual keg. Thanks for clarifying.

[dronga]

9/17/2008
DE SQ-no belt
10 x 2 x 275

DE DL-no belt
10 x 2 x 380

Axle GM
3 x 10 x 150

DB(70lb) Step ups
2 x 10 x 70each hand

[dubdubs]

9/17/2008

DB(70lb) Step ups
2 x 10 x 70each hand

What do you find these work best on you? I like them for my glutes and haven't done them in a long time. been hitting lunges more

[dronga]

What do you find these work best on you? I like them for my glutes and haven't done them in a long time. been hitting lunges more

I like them because they isolate each leg, its good knee prehab work.