stronksauce-blog

[stronksauce-blog]

I haven’t updated much recently, but this past weekend I had the opportunity to compete again at my home gym DMH SPEC in Decatur, IL. I haven’t been lifting here THAT long, but the time I have has been amazing and probably accounts for more of my progress as an athlete than any other period I can think of. Since Nationals, my buddy Jerry and I decided to make the jump to 242 and test ourselves there. It was never meant to be a long term change, just something to try. I had been walking around just barely over 220, so I decided to try to gain a little so the handicap wasn’t quite so bad. I weighed in fully clothed at 235 the day before and showed up competition day at 232 as the lightest guy in the class. To up the ante even more, 242 which are usually together in USS events were also combined with the super heavy weight classes 308 and 308+. I will say that I wasn’t really nervous about any of it, since it felt like having the odds stacked against me so much kind of took away any pressure. Another thing that really helped my nerves was that my wife was competing in this one and half my focus was on coaching and encouraging her. Before I get into my results, I should say that she did an INCREDIBLE job and I couldn’t possibly be prouder of her. She hit significant PRs in literally every single event. You can check those out in the video above. Her log press and stones were the most impressive, I think. But she already posted her recap on Facebook, so I won’t do that for her here. On to my results. The first event was the 715x50′ yoke. Yoke has always come fairly natural to me and I had a good showing with similar weight at USS Nationals two months ago, so I decided not to focus on this in my training nearly as much. I’ve done it twice since then and only for speed. I didn’t set a time PR, but it was a little heavier than I’ve gone before, so I guess it still counts. I finished with a few hundredths over 15 seconds, which landed me second over all and first in the 242s. The weight felt about right, but I will say that training indoors on perfectly level ground spoiled me a bit. The very slight dip in the pavement had me focusing more on balance than accelerating and this could have been better. Still, I’m not unhappy at all with the result. The second event was the 15″ tire deadlift for max weight. I had a lot of my training eggs in this basket and I think it paid off. I opened with a conservative 640, then 670, and my final pull was 700 lbs., which was spot on for my goal at the beginning of the training cycle. This landed me first at 242 again and second in the HW/SHW overall. In hindsight, I probably should have opened with 670, then 700, then attempted to match or beat the heaviest pull of the day which was 720. I’m skeptical that I could’ve gotten it, but sometimes it’s worth trying. The third event was the armored Humvee pull and I must have been first in the overall for this because I was the last athlete to do the event. Time was just over 13 seconds. Again, I placed first in the 242s and second overall. No regrets at all here, but I wish the event would have had a heavier vehicle and been 100′ long instead of 40′ish. It was significantly easier than the 1600 prowler pulls I’d been doing in the gym and it was over too fast. Leading into the fourth event, the log press, I was still in first at 242 and overall HW/SHW, but knew it wouldn’t stand. My weight was 260 and it had to be cleaned every rep. I’ve had a rough time with this in training and hadn’t even touched 260 yet. The last heavy set I was able to hit was 250x3, so I knew it wasn’t going to be spectacular. I was hoping to get on the board and that the damage wouldn’t be TOO bad. I managed to barely squeeze out one rep and it did end up hurting me quite a bit. I got 2nd at 242 and (ouch) 7th in the overall, which dropped me down a several places in the overall rankings. The final event was atlas stones and I while I did have a good showing, it’s hard not to watch the video and look at the places I could’ve shaved time. I made it through the first four stones ( 230, 260, 300, 335) in 31 seconds, landing me 2nd by about 1.5 seconds in both the 242 and overall. The stones were brand new and had been sanded down rather thoroughly, making them slick and tacky not as effective as any of us would like, so no one was able to get the final 360 stone. I don’t know if a first here would’ve helped my overall or not, considering how abysmal my log press was, but I did what I could at the time, so I’m not worrying about it. The final tally ended up landing me first at 242 and third overall, oddly, behind Jerry who was second to me at 242 but moved way up the overall due to his bad ass log press performance which tied him for first in the event. The only man to beat us both was 290 lbs. so I don’t feel bad about this in the least. The only downside for me was that 242 didn’t come with a trophy, so I guess you guys will just have to take my word for it. -j

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Central Illinois Strongman Classic

A bit of a write up from yesterday's competition. This was the first show that I've went into not coming off of an injury. Every other show I've done I went in with either a hurt back, soar shoulder, or strained hip flexor. I was the best I could've been so far. I was stronger and faster than I've been so far and proudly say I left it all on the competition floor. Event 1) yoke carry. I ended up not crossing the finish line with 625#'s on my back I was about 3 feet short. Having never trained this I'm satisfied with how it went. Event 2) tire deadlift. This was for max weight lifted with 3 attempts to better yourself. I opened with 535#'s which is only 8#'s off my previous max. Second attempt with 565#'s it felt really good and clean. So at this point that's a 22# PR on tire deads. Then missed my closer of 595#'s. I think I may have gotten it if I had a few more minutes between sets. Event 3) harness pull. Thanks to local national guard armory we had a 12000# hummer to pull. I ended with a 16.15 second time. Event 4) log press. I didn't have much hope for this event considering it was 5#'s heavier than my current PR which is 215. I got the 220 log cleaned up to my chest but couldn't get the press. Event 5) atlas stones. I've only worked stones in competition. So overall I was happy with this event. The stones were 175, 200, 230, 260, & 300#'s. I made it quickly through the 260 stone then got the 300 stone lapped and started going up, but couldn't get my hips to pop through. Overall it's was the heaviest and best show I've done. I'm proud to call myself a SPEC Strongman. A huge shout out to Zach Roberts, and Mike Stewart for putting one hell of a show. It was this gym last year at this same meet that I got invited to watch by my broham John then I got hooked and needed this. Strongman to me is a brotherhood/ sisterhood of some of the most humble and amazing people that I've met. Thanks for that. As always thanks to my amazing wife Rachael, who Over the course of the last year has helped me train, encouraged me to do better, and kept me going to meets even when I felt like quitting. Thanks b. To all my close friends and family John Rauch, Lisa Rauch, Kris McCauley, Jerry Beach, Paul Long, Tabetha Long, Tony Rauch, Jason ,Greg Whisnant, Mindy Whisnant, April Hoffart, Meliss Jones, Bredina Marie, and so many others that I'm forgetting but are extremely noteworthy also for cheering for me and helping me out , encouraging me to do the show. And the delicious cookies that little Ashley Whisnant made. Thanks. Though there's no blood that ties most of us we are family. -Dustin

[stronksauce-blog]

So, obviously I haven’t been keeping up with daily updates. But training is going pretty well and I’m just now starting to peak for the August 22nd competition, so I think I’m in a good place to hit some nice PRs. Here are some highlights from the past week: a 24 plate x40 ft. harness pull., 190x10 rep log complex, and 605x5 tire deadlift.

-j

[stronksauce-blog]

Here are a few sets from today. Basically, I’m doing four strength days with the log, DL, and accessories and two event days each week. Reps and intensity kind of wave on the events and strength stuff is just linear for as long as I can hang, then I’ll start cutting out assistance work and/or sets. Log: 120x5, 5, 170x8, 180x8, 190x8 DL: 215x3, 385x3, 475x3, 515x8, 8, 8 Sumo: 375x10, 425x10, 475x10 Leg Press: 12x20, 15x20, 15x20

[stronksauce-blog]

Sorry for the lack of updates. I took two weeks of no-gramming to just do whatever sounded fun, then ended up doing another competition yesterday. They had same day weigh-ins and I was just over the 222 cut-off, so I decided to just compete in the 251 class as probably the lightest guy there. I won the first four events (farmers carry, tire flips, truck pull, and log press) handily, then snagged fourth or fifth in the atlas stones, which is normally one of my strengths. Like an idiot, I slathered on a bit too much tacky and it was 100 degrees out. If you’ve done that before, I’m sure you know what happened. My first three picks were really slippery until I had wiped enough of it off, then I picked up the pace for the final five. My goal for the day was to win all five events, but I wasn’t upset at all. It was just something to laugh at and learn from. I did qualify for Illinois Strongest Man, but am unsure if it fits into my schedule. I’ll decide on that later. Also worth noting is that my beautiful badass wife competed for the first time with not much more than a week’s notice and PR’ed on practically everything, including a 125 log press on her third time ever even doing the lift. So...I guess you could say things are getting pretty serious. Today is actually my first day of the new program leading into the competition at my home gym August 22. I’ll be going a weight class up again and competition will likely be very stiff, so I’m trying to eat my way from the bottom of the 242 class up to at least 235-240 by then. Of course, I’ll also be smashing tons of volume as well to help put on some meat. We’ll see how that goes. Here’s what I did today and I’ll actually link to the PDF of my program down below. It’s specific to the events I’ll be doing, but you could easily alter it to fit anything. Today: Log Clean (every rep) and Press: 120x10, 170x10, 10, 120x10, 10, 10 (strict on the drop down sets) 18″ Deadlift: 215x10, 285x5, 375x5, 465x3, 500x10, 10 SSB Squats: 155x5, 245x10 (paused the last rep for 5 breaths) SSB Lunges: 155x20, 20, 20 Cable Rows: 175x20, 20, 20 GHR: 25x20, 20, 20 And here’s that program: https://www.dropbox.com/s/zfi6ai427m7v8xz/SPEC%20STRONGMAN%202015.pdf?dl=0

-j

[stronksauce-blog]

13 days out.

Well, it’s been several weeks since I’ve posted anything in our blog which is made up of a great group of guys and athletes. My bro john-rock and friends jboe99 and Kris McCauley made it to the USS nats. Which was a great experience for all of us. They all did very well and I’m very proud of them.

However onto my progression over the what seems to be time lapse since I’ve posted. My training has been mostly all volume with very little strength work. I’ve lost anther solid 10#’s and am feeling great and strong with some decent size gains. Currently sitting at 236.

With 13 days to competition it’s time to be very event specific with heavy event implements. As it stands the events will be log press for max weight, 225 stone for 8 reps for fastest time, 300# time tire flip for 16 flips for time, harness pull for time, and 200# per hand 100feet farmer carry for time. All events have a 1 minute time cap.

-Dustin

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US Strongman Nationals 2015

I know a few of you have been waiting for this, so here are my thoughts after competing at nationals this weekend. First of all, it was an incredible experience and I’m thrilled that I could even be there. I’ve been doing strongman for almost a year now and had no expectations of anything like this. Just being at that level feels great. Before talking about any of the events, I have to say that every part of the day was possible because of a crazy support crew starting with my wife, also including friends, family, and training partners. Not only would it not be possible without these people, it wouldn’t be fun. That said, the events: First event was the yoke carry. I was a bit tentative about this one, having done really well early in my training cycle with contest weight, but then having some knee issues and needing to stick to speed work. Anyone who has competed on this level is probably aware of how difficult it is to get warmed up properly and it was an issue for me as well. I only got two “warm-ups” in, both with 660 lbs., which is only 40 under my competition weight, and not really much of a warm-up at all. After that, it took around an hour to get through all the other weight classes before I was up. I ended up unintentionally dropping the yoke at around 58 feet, then had to pick it back up to cross the line, which felt rather stupid, but I was happy to at least make it. I finished in 22 seconds, which is basically double what I’ve done in training, but it ended up moving me up the roster a significant amount since so many athletes weren’t finishing the 60 ft. Following that was the log press, which I actually felt really good about after finally hitting contest weight two weeks ago, but I messed up and miscounted the heats before mine. When they called my name to lift, I was just beginning to get my sleeves and wrist wraps. I missed the first 10-15 seconds of my minute pulling off the one elbow sleeve I had on and getting my wrist wraps at least somewhat on. I didn’t have time for my belt either. I did PR in the event with four reps, which was a triple, a very short rest, and then another single right before the buzzer, but I feel like if I had been prepared, I could’ve maybe hit another two reps. I’m not unhappy with four reps, but the frantic nature of this really messed me up. After the event ended, I had a complete adrenaline crash and was barely able to keep my eyes open. When it came time for the car deadlifts, I was in no shape to be lifting at all, but my training partner and fellow 220′er cracked an ammonia tab for me and I was able to lift the Cadillac and another 110 lbs. for three reps before the room went dark. I believe Jerry went on to win the event with 16 reps and based on our previous training together, I feel like that’s where I should have been as well, but it just wasn’t possible at that time. Again, I was fortunate enough that nearly half the other competitors zeroed the event, so my standing was still OK over all. After that, I ended up laying down for a little bit and coming to, but I missed my window to warm up for the 610 frame carry. I finished with a very safe 12 seconds which kept me in the game, but was 4-5 seconds slower than I’ve done in the gym. Part of this was seeing a bunch of other competitors drop the frame or trip and I really didn’t want that to happen. The pick height was also significantly lower than I’d trained before, so I burnt a second or two just deadlifting the thing before I could start walking with it, where as I normally start off moving while I pick it up. Someone told me I was in 4th place overall following this event, but I can’t verify. The last event was atlas stones and I was back to feeling like myself again, but wasn’t able to deliver like I wanted. I made it through the first four stones pretty quickly, but the final 320 lb. stone got stuck a few inches from the top of the platform and I used too much energy trying to wrestle it up, which I wasn’t able to do. I finished with only four stones in 28 seconds and this put me in 8th place out of all the 198 and 220 lb. middle weight men. So you can see, there was a lot of room for improvement here. Most notably, I just need to get better at competing and knowing how to get ready to go on game day. I’m not unhappy with my final ranking at all and I’m encouraged to know that a little more experience should increase my potential for next year. My next competition is August 22 at my home gym, DMH SPEC, and it will be a qualifier for the 2016 Nationals. So, here we go again...

-j

[stronksauce-blog]

Now we wait.

I think I've done all the hard training I'll be able to do before Nationals. Today was going to be my last heavy day with the yoke and I couldn't even complete the event at contest standards, which shouldn't have been an issue based on previous performances. The contest calls for 700 lbs. carried 60 ft. and I only made it about 20, twice. There were no weak areas that I noticed, just a general feeling of being run down and unable to will it to happen. Yesterday, I finally hit a huge and much needed PR on the log press at 250x3, calming my nerves for what should be my worst event, assuming today’s yoke training was a fluke. Other than the 2-3 weeks where I was sick, I honestly feel like I’ve made the best use of my time possible and don’t have any major regrets going into this. Ten weeks of training, no deloads, just some light days when I thought I needed them. I put 60 lbs. on my log press, a couple hundred pounds on my car deadlift, surpassed my previous best frame carry by over a hundred pounds, at least that, if not more on the yoke. I guess it's time to taper off and hope to be at my best when it matters. All that's left is to do some very light event practice to stay fresh and cut nine or ten pounds. Here are the events and my goals for each: 1. 610 lb. Frame Carry x60′ - 8-10 seconds depending on the height of the handles. 2.  250 lb. Log Press x60 sec. - 3-5 reps. 3. ~650 Car Deadlift - Unsure how our set-up will compare, but 10 reps minimum, unless it’s easy and ends up being a rep fest for everyone. I actually hope this feels as difficult as possible, because I’ve been planning for the worst by training heavy. 4. ~700 lb. Super Yoke x60′ - Ideally, <10 seconds, but right now, I think I’d be relieved to just complete it. 5. Ultimate Stones (225, 240, 280, 300, 320) - I’d like to complete all the stones in the minute time cap. If I can get more than one rep with the 320, that would be icing on the cake.

-j

[stronksauce-blog]

This week was my first full of week training on my new nutrition plan.  I had no clue what to expect.  I had about a month where I hated waking up and was not putting a full week of training in.  This nutrition plan has been an eye opener and game changer.  This week was one of the best weeks of training in quite a while.

Monday

snatch from mid thigh – 1×6@50%, 1×6@55%, 1×6&60%, 2×6@65%

jerk from behind head – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%

Pendlay rows - Worked up to a set of 5 @ 205

Tuesday

clean from mid thigh – 1×6@50%, 1×6@55%,1×6@60%, 2×6@65%

snatch balance – 1×6@50%, 1×6@55%,1×6@60%, 2×6@65%

jerk drives – 1×6@60%, 1×6@65%, 1×6@70%, 1×6@75%, 1×6@80%

The jerk drives were miserable.  Miserable.  So difficult but a major victor for me to finish this one.

Wednesday

Snatch from knees – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%

Jerk balance – 1×6@50%, 1×6@55%, 3×6@60%

I did some other things this day but cannot find where I logged them.

Friday

Clean from knee- 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65%(Last set at 173)

Complex:  Some of the fellas were working on a complex of 1 power clean + 1 FS + 1 jerk and asked if I wanted in.  Started at 135 and ended at 260.  PR power clean for me.

Good mornings – Started at 135 and ended with 2x3x185

Saturday

3 position snatch – 2 from each position-top down (power, knee, floor) 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65% (Last set at 126)

Front squat – 1×6@50%, 1×6@55%, 1×6@60%, 2×6@65% (Last set at 256)

Barbell row - Started with 135 and ended at 2x5x185

The sets of 6 @ 65% looked easy on paper, but nearly crushed me.  Haven’t done sets like those in a while.  But really enjoyed it.  I feel refreshed but sore.  Looking forward to next week.

-JM

[stronksauce-blog]

I’m finally starting to get back on track after a few rough weeks. Yesterday, I worked up to some 230 triples with the log and gave the split jerk a shot. It’s still pretty ugly, but I was able to fairly easily hit the numbers I was before, so I’m going to keep playing and see what happens. Today, I just did a bunch of carries. Up to 615 for four runs on the frame, then 435 for ten sets on the yoke, basically one every minute, but untimed.

-j

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Training Log 6-9-15

Today was about the small victories. Namely that I got in a semi-productive workout without crippling myself again. Well, I hope so anyway. On top of the issues I’ve been dealing with anyway, I worked until 2:30 this morning and was back up at 7, at the gym by 9:30, so I wasn’t exactly 100%. In my head, I thought a set of 10+ at 700 on car deads would be good, but once I started, I realized I’d have to push a lot harder than I felt like doing to accomplish it, so I left a few reps in the tank and just did multiple sets instead. Safety Squats to a parallel box were supposed to be a somewhat easier variation, but those were surprisingly difficult. Way, way less than I can do with a normal bar. I finished up with some stone trainer and a single glute ham raise drop set, just to get it over with. I haven’t been mentioning it, but I’ve also been doing 10-15 minutes of cardio a day. It’s not a lot, but it’s one thing that makes me feel like I’m at least doing something with my health in mind.

Car Deads: 3 plates x10, 4x5, 5x3, 6x1, 6+tire x6, 5, 5 (@700 at the handles)

(Box) Safety Squats: 155x5, 245x5, 335x3, 385x3, 425x1, 335x10 Stone Trainer (one motion technique): 190x8, 8, 8 Glute Ham Raise: 45x20 - 25x8 - BWx10 drop set

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Training Log 6-8-15

It was probably obvious to everyone but me, but I overdid it with the yoke on Friday. I felt great and only stopped because I knew I was approaching some serious volume with the yoke, but it wasn’t soon enough, because I ended up trashed all weekend again and still feeling it today. I don’t feel like I can take deep breaths when lifting, but cardio feels just fine. I just feel kind of flimsy, structurally. Joints feel lousy the majority of the time and hitting a full ROM is usually uncomfortable, even for things like getting out of a chair. That said, I did go in Saturday for some light assistance work, but kept it very minimal, mostly out of necessity. I didn’t feel well this morning either, but managed to get in a decent log workout, even if it was low volume for me. Log Press: 120x10, 170x3, 190x3, 220x3, 230x1, 240x1, 170x8, 8, 8 DB Bench: 100x10, 10, 12 Face Pulls: 90x10, 10, 10

-j

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Training Log 6-5-2015

Finally, a good day. Sorry for the lack of updates, guys. I’ve been lifting, but it’s been mostly disappointing. I’ve been sick off and on and the phase where I’m supposed to be hitting big numbers, I’m scraping to not lose ground. Anyway, enough of that. Today was good and I’m doing my best to forget the rest. 60′ Yoke Carry: 255x4, 345x2, 435x2, 525x2, 615x8 Safety Squat: 155x5, 245x5, 335x1, 355x1, 385x1, 245x20, 20 GHR: 20, 10x45, 10x45

-j

[stronksauce-blog]

This past weekend I hit some big PRs.  Well, for me anyway.  I finished up a short base strength cycle focusing on the push press and back squat.  Really tough cycle but fun and I enjoyed squatting.  Also enjoyed being done with it.

Push press  – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%

Squat – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%

Normally when I max, I hit around 90-95% and then take a shot at 100%+.  I wanted to give this a shot and had my doubts.  But it worked.  I failed at 105% and 110% on the push press the first time, but regrouped and ended with a 250# PP which was a 20# PR from the last time I tested.

I hit 455 on BS and then went for 476.  Hardest lift for me to make, ever.  It felt like a damn house.  20# PR and I would be happy if I never tested this for another year.

Monday & Tuesday: Travel

Wednesday:

CJ – 1×3@50%, 1×3@60%, 1×3@70%, 1×2@80%, 1×2@90% - Worked up to a double at 240.  Really tough but was super stoked to hit these.

RDL (1rm clean) – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@100% - Worked up to 275.  Focused on keeping my back tight and form on point. 

Press: 3x5 @ 115#

Baseline: Wanted to do a little conditioning piece, something short that I could retest in about 2 months.  I did a 500m row, 40 air squats, 30 situps, 20 push-ups, and 10 pull-ups.  Came off the rower at 1:48 and finished at 6:19.  Want to retest it and crush it.

Thursday: Rest Day

Friday:

Jerk doubles: Started at 135 and worked up to 265.  Tried 276 for a single and failed.

Snatch pulls: With small plates under my toes, I did snatch pull doubles starting at 115 working up to 176.

Deadlift doubles: Started with 265 and worked up to 405

Pendlay row: 5x155, 5x3x176, 5x205

Conditioning: Did a fast paced 500m row.  For me right about now, without much conditioning and a slow engine, I finished at 1:39.  Then, not for time, I did 5 rounds of 500m row and 10 push-ups.  Did the row at a pace that would leave me out of breath, but not trying to hit some type of PR.

-JM

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Training Log: 5-26-15 -5 Weeks Out

I’ve been under the weather most of the weekend and just made it back into the gym today, still not feeling 100%, but close enough. Here’s what I did: Log Press: 120x5, 5, 170x3, 210x3, 220x5, 5, 5, 5, 5 DB Shoulder Press: 50x10, 60x10, 10, 10, 10, 18 Face Pulls: 8x10, 10, 10, 10, 10 -I don’t know the weights on this machine, so I’m logging the plates. Tricep Pushdown: 55x15, 15, 15, 15, 15 Hammer Curls: 50x10, 10, 10, 10, 10

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Training Log 5-22/23-15

I've been pretty busy this week, so I'm actually logging this from bed. Thursday, I worked through the night and had to take a day off. I actually did train Friday, but it wasn't amazing for obvious reasons. Saturday, I hit some good numbers on car deads and blasted some volume carries. Friday: Log Press: 120x10, 170x3, 190x3, 210x3, 230x3, 240x1, 210x3, 3, 3 DB Bench: 80x10, 90x10, 100x8, 8, 5, 70x10 Pull-Downs: 130x10, 160x10, 190x10 Tricep Pressdowns: 65x10, 10, 10 DB Curls: 40x20 Saturday: Car Deads: 4 plates x10, 5x5, 6x3, 7x1, 8x1, 8+450 tire x1 -@933 at the handles on the final single. Nose bleed, blood shot eyes, etc. Must've been a max. lol 60' Frame Carry: 425, 445, 465, 485, 505, 525, 545, 565, 585, 425x120' -These were awesome. Kris (181 badass) and I carried it back and forth adding a pair of tens each set until we died. Stone Trainer: 190x5, 235x3, 1, 1 -One motion technique. -j

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Training Log Days 9 to 13

Day 9 5/20/15- Over all was ok. I wasn't able to get the volume in that I wanted. Log: Bench- 135x6, 155x8, 185x6 Incline DB Press- 40x10, 10, 10 DB Flyes- 25x10, 10, 10 Push-ups- 20, 20, 20 Rest day 10 5/21, 11 5/22, 12 5/23 Day 13 5/24- This was a good day. Lots of volume. I was very happy with everything. Log: Ez bar curls- 75x10, 10, 10, 10 Tricep pressdowns- 120x10, 10, 10, 10 Hammer curls- 40x10, 10, 10, 10 Skull crushers- 75x12, 12, 12, 12 Concentration curls- 30x24, 24, 24 (12 each side) Shrugs- 205x15, 15, 15, 16 Shoulder press- 135x5, 5, 5