Strongman & Powerlifting Log
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| StrengthStudent |  | ... | 07-10-2014 @ 19:09 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 08.10.2014 @ 09:53 AM by StrengthStudent Squat (no belt)60x6 90x5 110x3 130x8 135x8 150x1 110 5x3 - did these for speed with short rest periods SLDL (no belt) 60x5 100x3 140x8 145x8 145x8 Trap bar deadlift (no belt) 75x5 125x3 160x1 180x8 185x8 Glute ham raise BW x8 +15x12 +15x12 +15x12 Calf press (on leg press machine) 77x10 117x10 157x10 157x10 | ||
| StrengthStudent | | ... | 07-10-2014 @ 19:31 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Okay, so I've been thinking a lot about how to structure my training recently, as up to this point I've kind of flitted around different styles and programs without ever sticking to one thing long term. I was watching a few Ed Coan interviews and I quite like the simplicity and focus of his training, so I'm going to run a similarly styled program for now. With that said, here is the outline of my current program: Day 1 Squat Trapbar deadlift Stiff leg deadlift Glute ham raise Calf press Day 2 Strict press Weighted pull-ups Dumbbell bench press T-bar rows Facepulls Barbell curls Day 3 Conditioning Day 4 Deadlift Front squat Barbell rows Weighted chin-ups Farmers walk Day 5 Bench press Log press Incline paused bench press Circus dumbbell press Day 6 Conditioning Optional light rear delt and bicep work Repeat I may change the accessory movements up a bit at times, but I think that will be the basic setup of my program. As far as reps & sets, I'm going to run linear periodisation similar to Ed Coan. So to start with, for the main movement on each day I will focus on 8's. After a few weeks I will drop to 5's, then triples, then doubles and finally a couple of weeks with singles. I will be following a similar protocol for the accessory movements, or at least the bigger ones such as stiff leg deadlifts, log press etc. At the minute I'm not really planning on any competitions (either powerlifting or strongman), so I can take as long as I want each cycle to really build some serious strength. Another thing I might as well mention is diet. Frankly, during the past few weeks it has been terrible, and I can tell I've put on a couple of lbs of fat on already. So, I'm going to clean it up a bit and also add in a bit of conditioning work, mainly for my overall well being and health. I'll still be trying to gain weight, just in an extremely controlled fashion. This morning I was 86kg. I'd like to build up to around 90kg by February or so, at which point I may decide to cut a few kilos for the summer before resuming a steady bulk. So that's everything I think, definitely excited to make some serious strength gains! | ||
| StrengthStudent | | ... | 08-10-2014 @ 09:53 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 11.10.2014 @ 12:16 PM by StrengthStudent Strict press (no belt)20x10 35x6 45x3 55x8 60x7 60x7 60x7 Failed the 8th rep on my first set with 60 as I wasn't mentally focused, so I just decided to do another couple of sets of 7. Did one power clean per set. T-bar rows (only plate weight listed) 25x8 40x8 55x8 65x8 65x8 Keeping the form strict on these, very minimal body english. Close grip bench 50x8 80x8 90x6 90x6 90x8 competition grip BB curls 20x8 40x8 40x8 35x11 Facepulls 13.75x12 21.75x12 21.75x12 Did some flies and rotator cuff work on the cable machine to finish off, all light (10-15 reps) stuff just to help my chest & shoulders feel less injury prone after smolov. Not the best session tbh (only got around 5 and a half hours sleep), but I feel there's a lot to build on for the future. Something else I noticed this morning was that my scales may be inaccurate. I weighed in at 86.6kg this morning (in birthday suit & fasted) then 85.8kg in the gym, with clothes & shoes on and not fasted. | ||
| StrengthStudent | | ... | 10-10-2014 @ 01:19 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 10.10.2014 @ 12:38 PM by StrengthStudent Hamstrings and back were fairly sore (calves also had extreme doms), but I felt like deadlifting so I did! Weighed in at 86.0 this morning.Deadlift (no belt) 60x8 90x5 120x3 140x3 160x8 160x8 180x1 Speed deadlifts off 1" deficit 130x3 130x3 + mini band 130x3 + mini band 130x2 + red band (band tension was too much at top, couldn't quite lock out either rep) 130x3 Front squat (no belt) 20x5 50x5 80x3 100x8 100x8 110x1 120x1 BB rows 50x10 70x10 Add belt 90x10 Add straps 100x11 - miscounted 100x10 Chin-ups BWx5 +15x10 Wide grip pull-ups +15x5 BWx8 Would have done farmers but it was raining outside. ATM I'm just working up to some tough sets of 8 and then doing some clean/sub maximal singles on the main lifts. It's working quite nicely I feel  | ||
| StrengthStudent | | ... | 10-10-2014 @ 21:23 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Decided to initially focus more on incline bench than flat, so did them first. Incline bench (paused) 20x8 50x5 70x3 85x8 85x8 85x8 100x1 The sets of 8 were nice and comfy, misgrooved a bit with 100kg so it was slower than I'd have liked but still by no means a max effort. Log press 35x8 55x5 70x5 70x5 70x5 Add belt 85x1 - messed up the clean 60x9 strict Remove belt 55x8 one motions Flat bench 50x5 80x13 Happy with this considering all the pressing I'd done before hand. Will increase weight very slowly as I peak up to a new 1RM on incline, then will perform flat bench first and build up to 140. Spoto press 80x5 85x5 90x4 Will get 90x5 next time. Circus dumbbell press 11.5 x5 each arm 21.5 x5 ea 25.5 x5 ea First time with this so just building up slowly while I learn technique. I have a 48kg strength shop dumbbell so I'll want to be using that before long. Lateral raises 13.5 x8 15.5 x6 11.5 x15 I need to get wider. Very happy with today's session, got a ton of volume in and feel like I have to be getting bigger and stronger training like this. | ||
| StrengthStudent | | ... | 10-10-2014 @ 21:24 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 10.10.2014 @ 21:24 PM by StrengthStudent Double post | ||
| StrengthStudent | | ... | 11-10-2014 @ 12:16 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Neutral pull-ups BW x5 +10x5 +20x5 +20x5 +20x5 +10x8 Facepulls 13.75x12 23.25x10 23.25x10 23.25x10 BB curls 15x8 35x12 30x12 30x12 Reverse DB flies 10's x15 12.5's x12 15's x10 Incline DB curls 12.5's x8 12.5's x7 Not done these before, not sure if I like them yet. Concept 2 rowing machine 1000m in 4:25 Took this fairly easy, will be faster next time. Fun little session, always nice to get an arm pump. | ||
| StrengthStudent | | ... | 12-10-2014 @ 13:43 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Squat 50x8 80x5 100x3 120x1 140x8 Add belt 140x8 160x1 SLDL (no belt) 70x5 110x3 147.5x8 150x8 Trap bar DL 75x5 125x3 165x3 190x5 - felt extremely heavy Add belt 190x5 190x8 - this set taught me the importance of not being a little b**ch 215x1 - fairly comfortable, probably have at least 225 right now GHR BW x8 +17.5 x12 +17.5x12 Calf press (on leg press machine) 165x8 165x8 165x8 Training is going very well atm. I'm thinking a 180 squat, 140 bench & 220-230 deadlift could all happen either this year or the beginning of 2015. | ||
| StrengthStudent | | ... | 13-10-2014 @ 11:30 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Strict press (one power clean per set) Warmup 60x8 60x8 Add belt 60x7 - should have got 8 65x1 70x1 - easy T-bar rows (only plate weight listed) 45x8 60x8 67.5x8 Add belt 67.5x8 67.5x8 Flat dumbbell press Warmup 40's x10 42.5's x8 45's x6 Incline dumbbell press 35's x9 Hammer curls 15's x10 25's x8 25's x8 Facepulls 23.25x12 21.75x14 Concentration curls 10 3x10 Did rotator cuff work on the cable machine to finish off. I'm thinking I'll hit 62.5x8 on ohp next time and then will drop down to 5's, hopefully building up to a 1RM well above 80kg | ||
| StrengthStudent | | ... | 15-10-2014 @ 17:22 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 15.10.2014 @ 18:04 PM by StrengthStudent Deadlift40x8 - RDLs 80x5 120x5 Add straps 145x3 165x8 Add belt 185x1 205x1 150x8 - doh no straps, chalk or belt Front squat (beltless) 50x5 80x5 105x8 110x5 120x1 125x1 Bent rows 40x10 70x8 Add straps & belt 100x12 105x10 105x10 Chin-ups BW x5 +20 x8 +20 x8 Was raining again so skipped farmers and just did some bro stuff to finish off. Alternating DB curls 17.5's 2x12 Reverse DB flies 11.5's 2x15 | ||
| Oxman | | ... | 15-10-2014 @ 17:53 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Really nice lifting in here mate, solid lifting all round and solid programming | ||
| StrengthStudent | | ... | 15-10-2014 @ 18:04 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Oxman said:Really nice lifting in here mate, solid lifting all round and solid programming Cheers spent the last year or so trying loads of different training styles, think I've found one that works really well for me | ||
| StrengthStudent | | ... | 16-10-2014 @ 19:51 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Incline pause bench 40x8 60x5 80x2 87.5x7 - failed 8th 90x5 90x5 97.5x1 102.5x1 Bit disappointed to have missed 87.5x8 given how easy 85x8 was last week, but I guess that's just how it goes. Will drop the singles and focus on 5's from here, Log press 35x8 55x5 72.5x5 72.5x5 Add belt 80x1 87.5x1 62.5x8 strict Remove belt 55x10 one motions Fought through some tough reps here, but hit some nice PBs. The one motions felt like cardio, albeit very tough cardio! Flat bench 60x5 82.5x13 Miscounted again, probably wouldn't have gone for the last rep if I knew I was already on 12. Tbh not even sure whether to count it, it was real ugly. Spoto press 87.5x5 90x5 90x5 Good improvement over last time, felt comfortable. Circus press 11.5x5 each arm 21.5x5 ea 31.5x3 ea Add belt 33.5x3 ea Discovered that a belt makes a massive difference here. Lateral raises 13.5's x8 13.5's x8 13.5's x8 11.5's x16 | ||
| StrengthStudent | | ... | 17-10-2014 @ 18:11 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Neutral pull-ups BW x6 +15 x6 +20 x6 +20 x6 +20 x6 BB curls 20x8 37.5x10 37.5x10 37.5x10 Rear delt DB row 11.5x12 17.5x10 22.5x8 Incline DB curls 12.5's 3x10 Reverse DB flies 12.5's 3x12 Did some barbell complexes for conditioning to finish off. | ||
| StrengthStudent | | ... | 18-10-2014 @ 23:09 |
Member 5515, 286 posts SQ 200, BP 130, DL 210540.0 kgs @ 87kgs UnEq | Post Edited: 18.10.2014 @ 23:15 PM by StrengthStudent Squat60x5 60x5 90x4 110x3 Add belt 130x1 145x6 147.5x5 147.5x5 Could only train at home today and didn't have access to the equipment I've been using for assistance, so just decided to do a bunch of deficit deadlifts. 1" deficit DL 70x5 110x3 140x3 170x3 Add belt 170x3 170x3 170x3 180x3 | ||