when i grow up i wana be a strongman!

cheers i know it was in there my tech was all over the place so sorted it out and it went up easyish

Legs

Squat
60kg 10 reps
100kg 10reps
140kg 2 sets of 5
180kg 1 set of 5
240kg 1 set of 3
250kg 1 set of 2 (second questionable depth)PB
260kg 1 reps depth was questionable but im taking it lol PB

laying leg curls

full stack 3 set of 8

legs extentions

full stack 3 sets of 8

leg press

200kg 5 sets of 5

calf raises

full stack 3 sets of 10


wasnt going to go heavy but i went against my instincts and got 2 pb's ....happy strangey

strange1 said:

cheers george

overhead to day

strict press

40kg 10

60kg 5

80kg 3
80kg 2
80kg 3
80kg 1
80kg 2

push press

90kg 3
90kg 3
90kg 2
90kg 3
90kg 1

lock out from forehead hight

85kg 5 sets of 3

close grip bench

80kg 5 sets of 3

skull straight into ez press

50kg 8sets of 5 reps of each

upright rows

50kg 3 sets of 10


nails work out today. if this dont sort my overhead out i don think much will

back and bi's today


18" deads

100kg 10
140kg 10
180kg 10
220kg 8
260kg 5
300kg 2


lat pull downs

100kg 3 sets of 8

seated row

80kg (full stack) 3 sets of 8

30kg hammer curls 3 sets of 15

db curls
20kg 5 sets of 5
10kg 3 sets of 5
5kg 66reps

preacher curls

50kg 2 sets of 4
40kg 1 set of 5
30kg 1set of 5
20kg 1 set of 15
10kg 1 set of 25

with all the s**t in my life at the mo im surprised i had a descent work out guess there is nothing like throwing iron about to clear the mind

pressing today

strict press

70kg 5sets of 3

push press

95kg 5 sets of 3

lock outs (from just about head hight with 2second pause)

90kg 5 sets 3

skull crushers straight into ez press

40kg 5 sets of 10

upright rows

40kg 5 sets of 12

seated db press

20kg 5 sets of 8

35kg 4 sets of 5

friday 21st
squat
100kg 10
140kg 1.5 mins (21 reps) was going to do the eq nutrition challenge (see you tube) but cramped up

180kg 2 cramp again so called it a day

saturday 22nd

was invited to Ironworks in brum to train with Flex Lewis and Rich Gaspri

shoulders

lat raise 1 set of front mid and back x10

stiring wheeles (20kg plate) 10 each side

calf rouiten i was fking nail is all i can remeber

then the super pump challenge

30kg ez curls x10
close arm press ups x10
30kg ez curls x11
close arm press ups x11
30kg ez curls x12
close arm press ups x12
30kg ez curls x13
close arm press ups x13
30kg ez curls x14
close arm press ups x14
30kg ez curls x15
close arm press ups failed at 10

learnt a lot at iron works and was fun

events

truck pull

1x harnessed truck pull with guide rope

log 90x3
axle 100x2
55kg db x2

frame

150kg for 40 m 1pick up

200kg for 40 m 2 pick up (1 at the turn)

conans

empty 3 revs
+90kg plates 1.5 rev
+100kg lad1.5 rev

was just too hot today havent eaten properly since friday

first sesh back after the h4h comp

deads

100kg 5reps
140kg 5reps
180kg 3 singles
220kg 3 singles
240kg 1 single(add belt)

18'' deads

220kg 10 reps
240kg 10 reps
260kg 10 reps

seated row

full stack 3 sets of 10

close grip lat pull downs

100kg 5 sets of 5

goodmornings

30kg 5 set of 8

standing late pulldowns

60kg 5 sets of 10


precher curl

80kg 5reps
90kg 3reps
100kg 2reps
110kg 1reps
80kg 5reps
70kg 5reps
60kg 10reps
50kg 10reps
40kg 10reps
30kg 12reps
30kg 12reps
25kg 15reps
20kg 15reps
15kg 20reps
10kg 20reps


hammer curls

10kg 3 sets of 12

then
15kg 5reps
10kg 10reps
5 kg 15reps
2.5kg17reps(to failur)

over all a good sesh no totaly happy with the deads but iv miss a few weeks of dead so it can be expected

AWesome work mate your deadlifts are still good and I gues you like preachers curls ey lol

some good training there John...thought i'd pop my head in and check out some of the competition for the natty comp

cheers guys

i do a few sets of bi's in with back to keep the tendon and ligiment strenght up to stratch

pressing day today

bench

60kg 10reps
100kg 3 singles
120kg 2 singles
130kg 1 singlePB
135kg 1single PB
140kg 1signle PB

strict press
70kg 5 sets of 3


not benched for a while and mega happy and supirsed how much its come on never expected 140kg but hell yeah

push press

90 5 sets of 3

steering wheele

20kg 10 reps each way

upright rows

50kg 3 sets of 10

setted db press

30kg 5 sets of 5