Friday, June 28, 2013


Rest day.  Feel much better than i thought about that 3RM on deads. 

Thursday, June 27, 2013


5/3/1 C6W2

Deadlifts 3x3: 365-420-470 (3RM PR!)

It seems that typically (if my memory serves me correctly) the week of 3s is always the hardest on deadlifts.

Final set was much harder than it looks...and it looks hard.

2x5 @286
2x12 @155

Step-ups: 3x12 @110

Planks: 5x 40on/20off

Wednesday, June 26, 2013


5/3/1 C6W2:

Press 3x3: 136-155-175 (Fx1, felt horrible, need to drop training max)

Power Clean and Push Press:
80-90-95-100-105 (kgs)

Bench (on my new bench at the house!): 5x5 @135 (working on set up and speed off chest)

Tuesday, June 25, 2013


Legs still stiff after car ride home, took an extra rest day since I was one day ahead already.

Sunday, June 23, 2013

Saturday, June 22, 2013


5/3/1 C6W2

Backsquat 3x3: 305-350-395(x5, 5RM PR)

New 5RM!  I may have had 1 more rep in me. 

Frontsquat 3x3: 240-275-305

BS 2x10: 225
FS 2x10: 185
Lunges 3x12 @135


Rest day

Friday, June 21, 2013


5/3/1 C6W1:
Overwarm up singles: 225-250-275-295-315

3x5: 225-250-285

2x10 comp grip @195
2x10 narrow grip @195

Pendlay Rows 5x5

Pull-ups: 14-10-7(didn't rest long enough for 8)-8-8

2000m row (75%) 7:49

Thursday, June 20, 2013


5/3/1 C6W1
Deads: 3x5 340-390-445

RDLs 5x5 297.5

Step-ups 3x12 @110

Wednesday, June 19, 2013


5/3/1 C6W1

Press 3x5:

Power Snatch: 3-3-2-2-1-1: 40-50-60-70-75-80
Power Clean and Push Press: 3-3-2-2: 80-90-95-100

Rowing/Abmats: 500/50-400/40-300/30-200/20-100/10

Friday, June 14, 2013



Over warm up singles: 250-275-295-315

3x5: 250-265-275
3x10: 205 (felt hard last 3-4 reps, lighter next time)

Dips w/45# 8-6-6 (really hard after 205 bench)

Pull-ups: 14-10-8-8-8

First day back working out at Gold's after quitting CFI.  Between people being terrible at squatting and no chalk I can't wait to get my own bench and go solely in the garage. 


Rest day.

ASCE event at Riverdogs game.

Thursday, June 13, 2013

6.12.13 Back at it

Front Squat: 3x5 @132#

Deadlilft: 5x3

Sumo Deadlift: 5x1

Good Mornings: 3x12 @110

Walking Lunge: 3x12 @110 (going up more next time)

Pull-ups: 14-10-8-8-8

Now that I am done with CFI I have been trying to think of a weekly schedule that I can work in some weightlifting and conditioning, here is what I am currently looking at:

Sunday: Squats + accessories
Monday: Rest
Tuesday: Olympic Lifts + Press
Wednesday: Deads + accessories
Thursday: Rest
Friday: Bench + accessories
Saturday: Oly lifts + conditioning. 

Wednesday, June 12, 2013


Recovery from meet.  Feeling almost 100%, back lifting tomorrow.


Recovery from meet.  Shoulders tight/sore posterior a little beat up.


Recovery from meet.  Shoulders tight/sore.

Monday, June 10, 2013

6.8.13 NC State Meet

Squats: 182.5 - 192.5(PR) - 200(PR)
Bench: 142.5 - 152.5(f) -152.5(f)
Deadlift: 225 - 235(f) - 235(f)

NC State Meet on 6.8.13, 220# class.  1248.5 total

My first meet was quite the experience.  I ended up winning the 220# class, not because my own performance, but because the class being relatively weak.  I would not have won 165, 181, or 198 with my total, but a win is a win.  Next meet I need to eat much more next time, I felt dead by deadlifts and going 2/6 on bench and deadlifts is unacceptable.  I think that my jump was too large on bench and that I probably started too heavy on deadlifts and took too big a jump.  A handler would be nice to watch my speed and help determine my next attempt.  Next time I think small jumps on the bench and a lower starting dead weight is a must...I should never be worrying about getting a total going into deads.  I knew I had won my weight class after bench, but was still a little uneasy about 496 on deadlifts after my hamstring had cramped badly on my second attempt bench.  

Live and learn. 

My next meet is the SC State meet in December.  I am not exactly sure what my goals are for that, but I would like to make 198#.  I think the state record squat (462#) is within grasp and I would like to total at least 1320 (600 kg) which I think is more than doable.  

Stroup in Action