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Shakes' Road to a Strong 2024
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.
Last edited by ShakesTheClown; 10-16-2023 at 07:27 PM.
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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!
Last edited by ShakesTheClown; 10-16-2023 at 07:28 PM.
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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.
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Ok ok.et see what happens here.
for a list: [email protected]
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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.
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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.
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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.
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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.
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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.
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Originally Posted by
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.
Need to look up this Spanish squat
for a list: [email protected]
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