Strongman & Powerlifting Log
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| StrengthStudent |  | Strongman & Powerlifting Log | 23-09-2014 @ 00:53 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 06.10.2014 @ 16:03 PM by StrengthStudent Hello everyone, I've been training for a couple of years and have recently decided that I'm going to compete in strongman, and probably powerlifting at some point as well.At the minute I'm pretty much exclusively focusing on gym lifts and really building up a solid base of strength. Before I touch any event training I'll probably want to be pulling 220+ and pressing 100+ overhead. Currently my best lifts are: 170 squat, 120 bench, 200 deadlift, 75 strict press & 85x2 log press, With all that said, here are the last couple days of training: 21/09/14 Bench press Warmup 90 2x8 95 2x6 Took these real easy, probably had 2 reps in the tank on every set. Bent over rows Warmup 100x12 105x8 Add belt 110x8 Form wasn't as clean as it could have been on these, will work on in the future. Strict press 60 3x6 62 1x6 Need to get this up pronto. Wide grip pull-ups BW 4x8 Incline bench (paused) 80x8 80 2x7 DB curls 17.5 3x8 Good session, feel like there's a lot to build on for the future. 22/09/14 Squat (beltless) Warmup 130 4x6 Goal is to build up to 160x5 on these. 1" deficit deadlift (beltless) Warmup 160 2x5 These felt really tough, probably because I'd just done a ton of heavy pulling two days ago. Probably won't deadlift heavy again until Monday. Romanian deadlift (beltless) 130x12 140x8 These destroyed me, in a good way. Fairly short little session, but productive. Stay tuned for a 200 squat, 250 deadlift, 160 bench & 100 strict overhead! | ||
| VanillaGorilla | | ... | 23-09-2014 @ 06:24 |
 the UK's leading expert in bio mechanics Member 1973, 7379 posts | Hello mate, welcome to Sugden. StrengthStudent said: At the minute I'm pretty much exclusively focusing on gym lifts and really building up a solid base of strength. Before I touch any event training I'll probably want to be pulling 220+ and pressing 100+ overhead. This is a mistake, you want to be developing events technique from as early a stage as possible. Loaded events aren't particularly important in the beginning, you can build your strength in the gym, but you need to start developing an efficient log clean, foot speed on yoke and farmers, awkward grip patterns etc etc. | ||
| StrengthStudent | | ... | 23-09-2014 @ 18:18 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 23.09.2014 @ 18:37 PM by StrengthStudent VanillaGorilla said:Hello mate, welcome to Sugden. This is a mistake, you want to be developing events technique from as early a stage as possible. Loaded events aren't particularly important in the beginning, you can build your strength in the gym, but you need to start developing an efficient log clean, foot speed on yoke and farmers, awkward grip patterns etc etc. Thanks for the advice & the welcome! I have been doing some log work, but I've been counting that as more of a gym lift. I was mainly referring to leaving out moving events like loading and yoke runs, as I'm fairly athletic (former competitive swimmer) and that should come easily when the time comes to focus on it. But you might be right, I'll probably try to throw in yoke or farmers once a week or so to build up technique. | ||
| StrengthStudent | | ... | 23-09-2014 @ 19:13 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | 23/09/14 Bench press Warmup 92 3x8 100x4 Wanted 5 on the last set, but miss grooved on the fourth and didn't fancy grinding out another. Building up to 100x8, current best is 100x6 Strict press Warmup 60x8 64x5 55 2x8 beltless Meh, not bad but no PBs. The benching really took it out of me I think. Neutral grip pull-ups BW 2x5 +15 2x8 +20x6 Wide grip pull-ups +5x8,7 BB curls 40 3x6 30x12 Neglected biceps for a long time, and it shows. Need to get these stronger. Reverse DB flies 11.5x12 13.5 2x10 | ||
| StrengthStudent | | ... | 25-09-2014 @ 04:05 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | So, seeing as I'm absolutely desperate to hit a three plate bench ATM I decided I'm going to run smolov jr for bench. This will hopefully get me to 130-135, meaning a 140 bench should be achievable this year. So, today's session: 24/09/14 Bench Warmup 84 6x6 Paused the last rep of every set, extremely clean and easy. Squat Warmup 140 3x5 Fairly tough, but there's definitely more there. RDL (beltless) Warmup 140x8 150x5 I filmed a couple sets of squats and RDLs, didn't bother with the bench because it was so light & easy. | ||
| StrengthStudent | | ... | 26-09-2014 @ 02:10 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 26.09.2014 @ 02:31 AM by StrengthStudent 25/09/14Bench Warmup 90 7x5 Felt really good, bench is definitely the strongest it's ever been. Paused every rep on the last set and still had 3-5 left in the tank. I'm coming for you 140! Chin-ups BW 2x5 +20 4x6 Strict press 60 2x5 Add belt 65x5 Remove belt 50x10 Probably only going to do these once a week while I'm running smolov jr, just to maintain my overhead strength while I work on my bench. Reverse DB flies 13.5 3x10 Hammer curls 13.5x10 21.5x15 15.5x12 strict & supinating Much needed rest day tomorrow, as I've benched 3 days in a row. | ||
| PhillippeHalter | | ... | 26-09-2014 @ 04:18 |
 Are horror films healthy...? Member 5449, 2203 posts | Absolutely massive curls athlete! Yeah what vanillahorilla said about the moving events...got to go along with the sense there! Where are you based and what comps are you looking at? | ||
| StrengthStudent | | ... | 26-09-2014 @ 07:07 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | PhillippeHalter said:Absolutely massive curls athlete! Yeah what vanillahorilla said about the moving events...got to go along with the sense there! Where are you based and what comps are you looking at? Gotta build dem guns! Haha, and I'm from Leeds but not really sure where to go for comps. Maybe something like yorkshires U90? | ||
| StrengthStudent | | ... | 27-09-2014 @ 06:37 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 27.09.2014 @ 06:45 AM by StrengthStudent 27/09/14Bench Warmup 96 8x4 Long paused last rep of every set. Squat Warmup 140 3x6 After smolov jr I'm gonna ramp up to a new 1RM, definitely think 180 will be there. Did a bunch of lateral raises & rotator cuff work in between sets. 1" deficit deadlift (no belt) 70x5 110x5 140x5 165x5 190x1 Was happy with the speed of this until the lockout. I need to focus more on pulling back and not up and start hammering my upper back training, as I feel that's the limiting factor atm. I want 180x5 and then I'll add the belt, take out the deficit and do them before squats. Those things combined should give me around 15-20kg, meaning I'll be pulling 220 for reps by the end of the year. Chin-ups BW 2x5 +20 2x7 +15x8 | ||
| StrengthStudent | | ... | 29-09-2014 @ 09:56 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | I actually lifted in a gym today (I normally just lift in my garage), which was kinda nice as I got to use some equipment I don't have access to at home. 29/09/14 Bench Warmup 102 10x3 Chest felt extremely tight going into this, but still completed all the sets comfortably, pausing the last rep of every set. Probably would have this weight for 8-10 on a max rep set. Thought the gym would be empty at 7am (uni gym), but there was a class on at 7:30 and it was PACKED, leaving me with a really crappy short bar after bench. I'm guessing it was only 5-10kg, will just list plate weight. T-bar rows Bar x12 25x10 45x8 60x8 70x8 75x6 75x6 80x6 Literally couldn't fit any more weight onto the short sleeves, so just used really strict form. I actually probably like these more than conventional bent over rows. Seated DB press 17.5's x10 27.5's 3x10 Don't do these often, would like to be repping the 40's. Facepulls 2x10 3x8 GHR BW x10 +10x10 +20 2x10 Don't do these often either, felt really good in my hammies & lower back. BB curls 42.5x8 35 3x10 Cheated a bit on the last couple of reps but still felt it nicely in my arms. Calf press (on leg press machine) 3x10 Would be nice to get my calves proportional with my thighs. Workout took around two & a quarter hours, with just over 30 working sets. Time to eat and rest up for week two of smolov jr  | ||
| StrengthStudent | | 01/10/14 | 01-10-2014 @ 07:20 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 01.10.2014 @ 09:14 AM by StrengthStudent BenchWarmup 90 6x6 Felt like a joke, very confident I can hit 140x1 before the end of the year now. Squat Warmup 145 2x5 155x1 Was going to go up to 165x1, but didn't fancy grinding it out as 155 wasn't quite as comfortable as I wanted. Will hit 160 for a single next time. SLDL (beltless) Warmup 160x5 Big PB, bodes well for my goal of 180x5 off a deficit. | ||
| StrengthStudent | | 02/10/14 | 02-10-2014 @ 19:13 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 03.10.2014 @ 14:03 PM by StrengthStudent BenchWarmup 96 7x5 Not as easy as last time, feel like the ultra frequent benching is starting to catch up to me. Shoulders & chest are very tight. Chin-ups BW 2x5 +20x8 +30x5 +15x11 Felt great, strongest I've ever been on these. Log press Warmup 80x2 - failed 3rd rep 80x4 - better Add belt 65 3x6 strict Pretty good, especially after doing so much benching. Hammer curls 23.5's x25 16.5's x10 strict & supinating Form got very sloppy on the hammer curls, but I got a mega forearm pump so it was still obviously working my arms. Reverse dumbbell flies 13.5's 3x12 | ||
| StrengthStudent | | ... | 03-10-2014 @ 14:05 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Shoulders felt very tight today so did a bunch of rotator cuff work on the cable machine. Feels better now. Also did half an hour of cardio on the stationary bike. | ||
| StrengthStudent | | ... | 04-10-2014 @ 14:56 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Bench Warmup 102 8x4 Definitely the toughest session so far, all this volume and frequency has caught up to me. Squat (no belt or sleeves) 40x8 80x5 110x3 130x1 150x1 160x1 - very tough 140x6 Wasn't used to going beltless, core felt quite weak. Did lateral raises and rotator cuff work between sets. Deadlift (1" deficit no belt or straps) 70x5 110x5 140x5 170x5 Remove deficit 190x1 205x0 I feel like an idiot, definitely shouldn't have gone for 205. Got it above my knees then held it there for a good 3 seconds, unable to lock it out. My goal is to hit 500lbs + by the end of the year so I was thinking of running the ed coan deadlift routine, starting next month with a 230 projected max. Thoughts anyone? Anyway, I won't be going heavy on any lift again until I'm finished with smolov. I need to smarten up a bit I think, and just continue to focus on bench for the time being. | ||
| StrengthStudent | | ... | 06-10-2014 @ 16:02 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Bench Warmup 108 10x3 Wide grip pull-ups BW 3x12 BB curl 40 3x8 Reverse flies 13.5 3x12 I don't think I'll even attempt the last week of smolov jr after this. The final reps on sets 4-10 were all grinders, I didn't even think I'd be able to finish at times. My chest & shoulders are feeling pretty injury prone atm and I'm pretty sure I wouldn't be able to complete next week after bumping up the weights again, so I think the prudent thing to do would be to leave it there. It's still been a productive couple of weeks as far as my bench is concerned, as before today my best triple has been 105, and today I did 108 for 10 triples. I feel like I could probably just about hit my former 1RM for a double, so gains have definitely been made. If I was going to run smolov jr again (won't be happening anytime soon!), I think the biggest change I would make would be to cut back on the assistance. I think I got over confident early on and went a bit too heavy on squats, deadlifts and overhead work. | ||