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shanejerIconTHE DRAGON 2.028-04-2010 @ 13:26 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Post Edited: 10.06.2013 @ 18:34 PM by shanejer
175lb Strongman Fitness athlete & Lightweight Strongman competitor.

Current Britian's Strongest Man u80kg, Northern England's Strongest Man u90kg 2012, 2x Olympic Dragon & England's Most Powerful Man u105kg.

http://vikingstrength.com/2013/06/10/10-questions-with-strongm...

facebook.com/shanejer

youtube.com/lolatshane

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shanejerIcon...28-04-2010 @ 13:31 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
wednesday 07/04/2010

Squats

60 x 10
100 x 10
140 x 2
(work sets)
160kg x 6 (nearly pood self so stopped LOL)
160kg x 7

Bench

60kg x 10
80kg x 6
100kg x 3
110kg x 8
110kg x 5
100kg x 8
100kg x 8

Dips

BW x 30
(work sets)
BW + 15kg x 10
BW + 15kg x 9
BW + 15kg x 9
BW x 20

Front plate raises with 20kg

2 sets of 10
shanejerIcon...28-04-2010 @ 13:34 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Friday 09/04/2010

Push press from rack

60kg x 10
80kg x 2
(work sets)
100kg x 6 - dissapointed, i was in a rhythem and could of easily got 10 (pb is 8) but as kenny can confirm!! on the way down from the 6th rep i caught the bar to far forward and ended up dropping it Unhappy
100kg x 6

Seated dumbell press

22kg x 10
(worksets)
36kg x 10
36kg x 4
30kg x 11
30kg x 11#

Pull ups

BW x 20
(worksets)
BW + 20kg x 9
BW + 20kg x 6
BW + 20kg x 4
BW + 20kg x 5

Bent over rows

60kg x 10
100kg x 5
(worksets)
110kg x 10
110kg x 9
110kg x 10
110kg x 9
shanejerIcon...28-04-2010 @ 13:37 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
sunday 11/04/2010

Messed about on log, nothing heavy really, think i went to 105 for a fail, was doing more tech work on the clean, just wanted to do stones.

Stones

115kg to middleplatform
140kg to lowest platform
140kg to middle platform
160kg x F, picked it up but not high enough to get it onto my knees.

The platforms are hixxys, i have no idea of the heights..
JoniIcon...28-04-2010 @ 13:38 
Avatar
left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
good stuff, onwards to the u90s and inbetweeners?
shanejerIcon...28-04-2010 @ 13:39 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Monday 12/04/2010

Very terrible workout, felt very bad, couldn't even clean the 110 so i stayed around 100kg and just cleaned to failure, was really annoyed and didn't wright my training down but off the top of my head i just did some pathetic cleans and push presses and some pull ups.....

Just one of them days
JCIcon...28-04-2010 @ 13:40 
Avatar
technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
Your a strong little bas***d Shane
shanejerIcon...28-04-2010 @ 13:42 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Post Edited: 28.04.2010 @ 14:22 PM by shanejer
Wednesday 14/04/2010

Must of neeed extra rest from the week before, felt very good as i was supposed to deadlift heavy on mondays it usually weakens my squats on wednesday, but as i didn't DL my squats felt strong..

Squats

60 x 10
100x 5
140 x 5
160 x 1 (felt strong so didn't do my sets as normal..)
180 x 1
190 x 1
190 x 1
190 x 1
160 x 5
140 x 5
80 x 78 (don't ask lol wanted to try and get 100 on bodyweight lol)

I felt fryed after this so the bench went to pot

Bench

60kg x 10
80kg x 5
100kg x 1
110kg x 6
110 kg x 2
100kg x 6
100kg x 5

Finish with some dips, didn't write these down as i was just kinda crawling round the gym doing a few dips here and there. Felt very strong on squats
Beard_Of_IronIcon...28-04-2010 @ 13:45 
Avatar
Head of Department, Ministry of Beards
Member 580, 2634 posts
SQ 210, BP 115, DL 266
591.0 kgs @ 101kgs UnEq
shanejer said:
80 x 78 (don't ask lol wanted to try and get 100 on bodyweight lol)


that's just ridiculous!
shanejerIcon...28-04-2010 @ 13:48 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Yes joni, thats the plan, there are PB's overdue on deadlift and squat which i shall get in a week or 2, i've equal PBd my squat twice now and the lsat time i did it it felt easier, i like to squat deep aswell, none of these powerlifting squats, more of olympic style i guess.... Just need to improve my deadlift, i am confident there is a easy 250 waiting to come out as when i did the 240 it was quite comfortable.

Friday 16/04/2010

Push press

60kg x 5
100kg x 6 - there are videos of these on my youtube but unfortinatle at work i can't go on youtube, my account is lolatshane if you want to take a look..
110x3

Seated shoulder press

36kg x 7
36kg x 6 weaker than usual!! but been doing alot of overhead so might have overtrained
30kg x 7
30kg x 7

Pull ups

BW + 20kg x 5 + 5 BW
BW + 20kg x 4 + 6 BW FELT WEAK.
BW + 20kg x 5 + 5 BW
BW + 20kg x 5 + 5 BW

Bent over row

110kg x 10
110kg x 11
110kg x 8
110kg x 6

Feeling overtrained at the moment especially on overhead...
shanejerIcon...28-04-2010 @ 13:55 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Post Edited: 28.04.2010 @ 13:56 PM by shanejer
Right getting a bit confused on the dates now so i might be wrong on these so don't quote me but i think on the sunday it was the u105's at salt ayre so i was loading then so did not train strongman on sunday as usual... then on the monday (19th maybe??) i think i trained with kenny so did not follow my usual plan..

Lots of clean tech work (trying full cleans) worked up to 100kg.

then kenman came

Deadlifts

Warm ups then

Was just trying to do very fast pulls and not realling repping out, just a few, was hard though!!

200x2
200x3
200x3
200x2
200x3

Trap bardeadlifts

Warm ups

260 x 9 in 60 seconds MUCH HARDER THAN I EXPECTED! not looking forward to cardeadlifts

then 6x12x25 on back.. (pump work basically..)

6 cleans on 60kg
12 latpull downs
25 low row machine

Only did 2 sets of this as i was about to puke, kenny the trooper did all 3!!
shanejerIcon...28-04-2010 @ 13:59 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Wednesday 21/04/2010

This is when my training went to pot, i wrote it down but scrapped my usual routen to work on stuff for the comp i am doing this saturday..

Axle continental cleans

60x4
80x1
90x1
100x1 and a press
110x1 and a press
115x1 + F press
115x1 + F press
115x1 + F press

After failing to push press i just decided i would jerk it on the day as this makes it easier (obviously)

115x1 + jerk

Then front squats

60x3
100x3
140x1
150x1
160x1

everthing there is a pb as i dispise front squats so never do them lol
shanejerIcon...28-04-2010 @ 14:03 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Friday 23/04/2010

Standing strict press

60x6
70x4
80x3
90x2
90x1
80x3
60x4

Cleans

warm ups

100kg x 2 and 1 press
100kg x 2 and 1 press

Did some other random work that i did not write down. Nothing worth typing up though..
shanejerIcon...28-04-2010 @ 14:03 
Member 1307, 14148 posts
SQ 340, BP 210, DL 350
900.0 kgs @ 99kgs UnEq
Post Edited: 28.04.2010 @ 14:08 PM by shanejer
saturday 24/04/2010

Went OSG with kenny ben and hixxy, met chris JC robbo down there.

yoke press

yoke x 1
80kg x 1
90kg x 1
100kg x 1
100kg x 1
100kg x F ( was swinging really really bad lol)
100kg x 1 then straight into 105 log clean.

I would like to add, at this point my OH felt very very weak, i've been hammering it the last few weeks twice a week atleast and i was aching from the day before, so my OH felt bad.

Tyre flip

1 flip
3 flips
2 flips
1 flip !! that last flip felt good, my tech is far from good and it's alot harder than i expected, i hope i can get 5 flips on the day.

barrel press

87kg x F
87kg x 1

72kg x 1 (ezz)

Squats with robbo

100x3
140kg x 2
160 x 1
180 x 1
180 x 1
180 x 1
190 x 1

180s are so easy, i recon if i repped out i could get double figures, squats feeling very strong at the moment, my pb on 180 is 6 i believe, 2 sets of 6, ben was spotting me at the time, i wonder if he can remember...??

I also did some log cleans on 112, a few sets of 4/5

Resting for the comp now!! then back to a nice routeen after this comp
ThingIcon...28-04-2010 @ 14:10 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31822 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
shanejer said:Wednesday 14/04/2010


80 x 78 (don't ask lol wanted to try and get 100 on bodyweight lol)


you crazy computer person

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