Shakes' Road to a Strong 2024

[ShakesTheClown]

Ok, starting this bad boy up, my road to a Stronger and more athletic 2024. My goal is to come in first or 2nd in every strongman comp I enter next year.



As CT says, be the fucking monster

Current weight is between 272-275
Height 5'11"

Age is...too fucking old to be doing this shit, but I ain't stopping till I'm in the ground.

[ShakesTheClown]

Today will be as follows:

DB LU Raises 2x8
Bottoms up KB Presses 2x10
BB push press 3x6
Pendlay Row 3x6
Chest supported DB Front Raises 3x8
SA Cable Lat Raises 3x10
Cable rope OH tri ext 3x10

5 rounds of 20s sprints with 10sec rest between

Today will work a lot of my supporting muscles around my shoulders to keep them from getting even worse.



Time to GET SOME!

[ShakesTheClown]

Soon as I dial in my diet I'll post up that, my fucking oven broke so waiting on getting a new one and fuck I have to stop being fucking lazy with the diet.

[samgraves82]

Ok ok.et see what happens here.

for a list: [email protected]

[ShakesTheClown]

This week my RPE is between 6-7, getting the body prepped for heavy weights again, after my last comp my joints were killing me. So, decided to do light work for 3 months, did a more bodybuilding style routine, and joints are about as good as they get for me at the moment.
Ready to throw some stones around again that's for sure.

[ShakesTheClown]

Today:

Side plank clam shells 2 sets 15 reps/side
Bdywht SL RDL 2 sets 12reps/side
BB low box squat 2 sets of 8 reps
SSB good mornings 2 sets of 8 reps
SL Leg curls 2 sets 8reps/side
BB hip thrusts 2 sets of 10 reps
Spanish Squat 2 sets of 15reps

RPE is 7 today, so I'll pick a weight that leaves 3 in the tank.

[ShakesTheClown]

Each week I will follow a progressive overload raising the weights and RPE in a 6 week block, before changing some exercises in another 6 week block.

[ShakesTheClown]

Looking to really push stone work and improve my athletic abilities as my cardio really let me down in my comps this year, my stone work has improved and able to do a 305 stone for 2 reps with 0 tacky, looking to push that up to 5 reps before competitions next year.

[ShakesTheClown]

Today is arms/abs/calves

Will start with Arm Gauntlet, start at 30pound dumbbells and do 20 reps at seated alternating curls, and keep moving up by 5 pounds till I can't get my 20. Normally end at 55's. No rest between sets.

Triceps I'll do 21's. Start away from the pushdown machine, do 21, take a step closer do 21 and finally take another step so I'm completely perpendicular to machine and do 21.

Calves 4 sets of calf presses at 25reps
Then tibia raises 4 sets of 20 reps

Abs will be whatever I feel like at the time lol, which is usually crunch machine cause I hate doing abs.

[samgraves82]

Today:

Side plank clam shells 2 sets 15 reps/side
Bdywht SL RDL 2 sets 12reps/side
BB low box squat 2 sets of 8 reps
SSB good mornings 2 sets of 8 reps
SL Leg curls 2 sets 8reps/side
BB hip thrusts 2 sets of 10 reps
Spanish Squat 2 sets of 15reps

RPE is 7 today, so I'll pick a weight that leaves 3 in the tank.Need to look up this Spanish squat

for a list: [email protected]

[Exo-Gen]

Abs will be whatever I feel like at the time lol, which is usually crunch machine cause I hate doing abs.

i hear ya, same..

[ShakesTheClown]

Need to look up this Spanish squat

for a list: [email protected]

Basically a sissy squat

[ShakesTheClown]

Today
2 sets of 15 Abducted external rotations
2 sets of 8 End range internal rotation
Close grip bench press 3 sets of 6
Supinated lat pulldown 3 sets of 10
Seated DB shoulder press 3 sets of 8
Rope tricep extensions 2 sets of 10
Overhand EZ curl bar bicep curls 2 sets of 12
Sprints again 5 sets of 20s with 10sec in between sets

RPE will be 7 today

[JohnMcc]

Following along, in for the strongman training and comps, badass bro. GET SOME!

[ShakesTheClown]

Following along, in for the strongman training and comps, badass bro. GET SOME!

Thanks! It's going to be a good 2024!

[ShakesTheClown]

Today's Training

Jefferson Curls 2 sets of 10 reps
Deep Squat Holds 2 sets of 30 reps

Snatch Grip Deadlifts 3 sets of 8
Leg Press 2 sets of 8
BB RDL's 2 sets of 10 reps
8" Barbell step ups 2 sets of 10/side

Backwards sled walking 5 sets 20meters

[MarvelNerd]

Following along! Brother logs are where it’s at. The day to day successes and failures. Keep push and pulling don’t forget legs.

[ShakesTheClown]

My cardio has been my Achilles Heel at comps, it's not fun, but damnit I have to do it.

Another lesson I learned this past season was to pack peanut butter and jelly sandwiches on white bread. I thought my breakfast was enough on my last comp and I was sorley mistaken, first two events my shakes were so bad as the adrenaline hit and no food in my gullet.

[JohnMcc]

My cardio has been my Achilles Heel at comps, it's not fun, but damnit I have to do it.

Another lesson I learned this past season was to pack peanut butter and jelly sandwiches on white bread. I thought my breakfast was enough on my last comp and I was sorley mistaken, first two events my shakes were so bad as the adrenaline hit and no food in my gullet.

Is this where your screen name came from? Haha

[ShakesTheClown]

Is this where your screen name came from? Haha

It should have, but honestly it's an old movie from 1991 about a drunk clown that does kids bday parties haha.

[ShakesTheClown]

Weekend I'm resting, off work for 2 days straight which is a rarity, so enjoying some down time.

Bought a new oven yesterday for the first time in years and my god are they fucking expensive now.

[ShakesTheClown]

Ohh and finally broke the 20" arms mark!!! Lol measured on a whim last year and was 19 1/2" so I'll take it!

[JohnMcc]

Ohh and finally broke the 20" arms mark!!! Lol measured on a whim last year and was 19 1/2" so I'll take it!

Damn! You're packing some cannons bro, good work.

[samgraves82]

Ohh and finally broke the 20" arms mark!!! Lol measured on a whim last year and was 19 1/2" so I'll take it!Fuck yea

for a list: [email protected]

[ShakesTheClown]

Was always a goal to hit 20"! Now on to 21!

It isn't the car you drive, it's the size of the arm hanging out the window.

[ShakesTheClown]

Today

DB LU raises 2sets of 8, 5pounds more than last week
Bottoms up KB presses 2 sets 10reps/side, 5 pounds more than last week

BB Push Presses 3 sets of 6 reps, +10pounds from last week
Pendlay Rows 3 sets of 6 reps +10pounds
Chest supported DB Front raises 4 sets of 8 +5pounds
SA cable lateral raises 3 sets 10/side +5 pounds
Cable rope OH extensions 3 sets 10 reps +10pounds
6 sets of 20sec sprints, 10sec rest between sets

[samgraves82]

Today

DB LU raises 2sets of 8, 5pounds more than last week
Bottoms up KB presses 2 sets 10reps/side, 5 pounds more than last week

BB Push Presses 3 sets of 6 reps, +10pounds from last week
Pendlay Rows 3 sets of 6 reps +10pounds
Chest supported DB Front raises 4 sets of 8 +5pounds
SA cable lateral raises 3 sets 10/side +5 pounds
Cable rope OH extensions 3 sets 10 reps +10pounds
6 sets of 20sec sprints, 10sec rest between setsSolid

for a list: [email protected]

[ShakesTheClown]

Taco Tuesday

Warm up:
Side plank clam shells 2 sets of 15reps a side
BW SL RDL's 2 sets of 12reps/side

BB Parallel Box Squat 2 sets/8reps +10pnds
SSB Good mornings 3 sets/8 reps +5pnds
Single leg curls 2 sets 8reps/side +5pnds
Cable Pull Throughs 2 sets/10 +5pounds
Spanish squat 2 sets/15 reps

[JohnMcc]

How do you do your sprints?

[ShakesTheClown]

How do you do your sprints?

Stop watch and on the sidewalk outside the gym, at least until the snow flys!

[ShakesTheClown]

Yesterday was a active rest day yesterday.

Unfortunately no lifting today, been battling with some severe dizziness last session on squats my eyes were going black when I ascended.
Fogginess in the head, and trouble concentrating. Hoping this shit passes.

[samgraves82]

The other day when I did back I was getting light headed after almost every set too. It did pass and has t happened yet so I'd say ur probably fine

for a list: [email protected]

[ShakesTheClown]

The other day when I did back I was getting light headed after almost every set too. It did pass and has t happened yet so I'd say ur probably fine

for a list: [email protected]

I've had it happen a few times here or there, but it's happening outside the gym too, that's what has me concerned.

Hoping it's just an inner ear thing that's worse than I've had before. No pain in my ear drums, but ya never know.

[samgraves82]

I've had it happen a few times here or there, but it's happening outside the gym too, that's what has me concerned.

Hoping it's just an inner ear thing that's worse than I've had before. No pain in my ear drums, but ya never know.Oh, that's not good. Better pay attn to that

for a list: [email protected]

[JohnMcc]

Damn hope whatever is causing that passes bro

[ShakesTheClown]

Well sumbitch. I had the COVID, no other symptoms other than headache/dizziness/fatigue, and lightheadedness.

[samgraves82]

Well sumbitch. I had the COVID, no other symptoms other than headache/dizziness/fatigue, and lightheadedness.Gd bro

for a list: [email protected]

[JohnMcc]

Well sumbitch. I had the COVID, no other symptoms other than headache/dizziness/fatigue, and lightheadedness.

Get well soon bro

[samgraves82]

Where ya at shakes

for a list: [email protected]