5/3/1 natural training log

[midevilironsmasher]

Backside Day
Rows(focusing on bending over more and bringing the bar low on my belly)
195x5x10
Lat Pulldown
160x3x10
DROPSET
Seated cable row
160x3x12
Barbell Curl
90x3x10
Dropset
GHR
3x8

 

[midevilironsmasher]

STRONGMAN SUNDAY
Me and my two buddies are training for a strength contest put on by the navy on July 21. Wish me luck guys.
Truck pull with chain harness.
Slightly uphill 70yrds x3
Truck push 70 yards x3
Farmers walk 80lb KB 120yrds x3
Sprints 30yrds in sand x3.
We will alternate each week from speed to heavy work. Today was a speed day.

 

[Buildingup24]

I wanna do strongman sundays sometime. Looks fun.

 

[midevilironsmasher]

Oh it is... Especially when your outside and blazing metal music. Short shorts help a lot too

 

[midevilironsmasher]

Deload/Dynamic Week
My thoughts on the deload week are to give the joints and the CNS a little rest. This doesnt mean I cant destroy the muscles with some high rep stuff though and also work on my form and explosiveness. That's just me.

Speed Bench (Three Grips)
185x10sx3r
DB Bench (Deep Stretch)
70x3sx15r
Chest Fly Hold
30lb for 30 secs
JM Press
115x3sx12r
Tricep Rope Pulldown
Weight?x3x12
Then I played around with my sling shot. I just put 225 on the bar and banged out 15 reps.

 

[midevilironsmasher]

Dynamic Squat day... there is absolutley no structure to this workout except the squat portion. I just did what felt right.

Leg Extensions ( I did these cuz my right knee felt banged up today so I wanted to make sure it was warm.)
100x7sx12r (slow tempo/30sec rest)
Dynamic Box Squat
225x5sx2r (safety squat bar)
225x5sx2r (Back squat)
Leg Press Machine
220x3sx20r

Out... This workout and yesterdays workout both took around 25-30 minutes.
Dynamic Squats - YouTube

 

[Buildingup24]

whats up man??