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105kg strongman journal

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FlooblerIcon105kg strongman journal13-11-2017 @ 18:03 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Starting up one of these again for the build up to northern U105kg qualifiers in April. Atm gonna be doing a bit of a bodybuilding / higher volume phase to hopefully fill out my weight class for next year. Once the events are announced I'll add in more specific training. Currently around 101kg so can pack on a solid 10kg and still comfortably make weight, gonna be doing that quite slowly tho to make sure it's quality. Competing in an inters comp in just under 3 weeks but that's just for fun really, focusing more on getting myself better for next year. Today was bench press then lots of chest, shoulder and tricep assistance work

Bench press
Lots of warmup sets, can't remember them all, then
135kg x 5, x 5, x 5

Dips
Bodyweight x 6, x 6, x 6, x 6
+10kg x 6
+20kg x 6
+30kg x 6
+40kg x 6

Incline DB bench (3rd Incline)
65lbs x 10, x 10, x 10, x 10, x 10

Flat DB flyes into neutral grip DB presses
30lbs x 10 then 10
30lbs x 10 then 10
30lbs x 10 then 10
30lbs x 12 then 12

Smith machine shoulder press (7th Incline)
40kg x 8, x 8, x 8, x 8, x 8
Not sure what the empty bar weighs so not counting it, this was a 20kg plate each side. Trying these out cos I was watching big Z do them, don't really like the smith machine but these felt alright actually

Overhead rope extensions
80lbs x 15, x 15
110lbs x 10
130lbs x 7
150lbs x 5 - this was the stack
^ superset with side raises, 20lb dumbbells for 5 sets of 12-15 reps

Not a bad little session, nothing strenuous really after bench. Low RPE on assistance work, just high volume trying to keep the bar speed high. Decent place to build on
FlooblerIcon...13-11-2017 @ 18:23 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Post Edited: 13.11.2017 @ 18:25 PM by Floobler


^ this was the last set of bench from today
FlooblerIcon...14-11-2017 @ 17:16 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Legs today

Pin squats (set in 10th postition, slightly below parallel)
60kg x 5, x 5
100kg x 5
130kg x 5
150kg x 5
160kg x 5
170kg x 5, x 5 - pretty tough

Safety bar squat (assuming the bar weighs 20kg, could be wrong)
100kg x 3, x 3
130kg x 2
160kg x 8, x 6, x 8

Lying leg curls
100lbs x 8
125lbs x 6
150lbs x 5, x 5, x 5 - this was the stack Cool
100lbs x 12

Calf raise machine
34kg x 12
43kg x 10
52kg x 8
61kg x 8
70kg x 6, x 6, x 6, x 10
Finally able to train calves again after injuring my foot at a trampoline park Grin
FlooblerIcon...14-11-2017 @ 17:29 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq




These both looked a lot easier than they felt lol
FlooblerIcon...15-11-2017 @ 17:31 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Back and bicep assistance work today.



Bent over rows
Bar x 12, x 12
50kg. 12
80kg x 10
100kg x 8
120kg x 6
135kg x 6
150kg x 6

Wide neutral grip pull-ups
BW x 5, x 5, x 5
+5kg x 5, x 5, x 5
+10kg x 5, x 5, x 5

Plate rows
20kg x 15
40kg x 12
60kg x 10
70kg x 8
80kg x 8

Barbell curls
20kg x 8
30kg x 8
40kg x 8, x 8, x 8, x 8, x 10

Would have liked to do a bit more but was running out of time
FlooblerIcon...17-11-2017 @ 20:54 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Overhead press + triceps today

Axle press (from the rack)
Bar x 5, x 5
40kg x 4
Add red bands (approx 40-50kg at the top) and leg drive
40kg x 3, x 3
55kg x 2
65kg x 2
75kg x 2, x 2, x 2, x 2 - everything felt slightly off but was getting better each set
Remove bands
75kg x 2
95kg x 2
Add double ply elbow sleeves (don't normally wear these in training but wanted to get used to them for the comp)
105kg x 2
115kg x 2 - lost the line terribly on the second rep, went walkabout
125kg x 1 - lost the line again, failed the second rep
125kg x 1 - same again Roll-Eyes
100kg x 7
The goal for tonight was 125 for a double, annoyed to have failed it cos I feel the strength is there on a good day

High incline bench (with axle)
40kg x 6, x 6
60kg x 6, x 6
75kg x 5
90kg x 3, x 3, x 3, x 3, x 5
^ very easy, pretty much speed work

Close grip bench press against doubled mini bands (maybe about 30-40kg at the top?)
40kg x 5, x 5
60kg x 3
80kg x 3
90kg x 3, x 3, x 3, x 3, x 3 - felt heavy, moved fairly fast tho
Remove bands
90kg x 10 - did this set touch & go, bar moved quick

Standing one arm dumbbell extensions
11kg x 10, x 10
16kg x 8, x 8, x 8, x 8

Not bad, the axle pressing took a lot out of me, feel drained rn. Planned on training events and deadlifts tomorrow, will probably have to be more of a speed session
FlooblerIcon...18-11-2017 @ 02:56 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
FlooblerIcon...18-11-2017 @ 17:00 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Deadlift (speed work)
60kg x 3, x 3
90kg x 2
120kg x 2
140kg x 2
160kg x 2, x 2, x 2, x 2, x 2
160kg x 5, x 5 - did these sets touch & go

Axle continentals (just the clean, no press)
52kg x 5
72kg x 5
87kg x 3
102kg x 1
112kg x 1, x 3
Felt easy enough, will probably do a few cleans with comp weight next week or slightly above

Duck walk (first time really training this movement)
80kg x 20m, x 20m
120kg x 20m, x 20m
160kg x 20m

Medley
90kg keg into 100kg keg into 160kg duck walk into 100kg natural stone, each carried for 15-20m
^ finished in 1:13, fumbled the pick up on the natural stone and cost myself a lot of time. If not for that could have gone sub 1 minute. This was brutal

Atlas stones
60kg to 54" x 3, x 3, x 3, x 3, x 3 - just practicing technique, did most of them as one motions
60kg to 66"
75kg to 66"
90kg to 66"
90kg to 66"
110kg FAILED to 54"
110kg to 54"
Add tacky
120kg to 48"
135kg to 48"
150kg to 42"
Fairly happy, never gone over 120kg before. The stone run should still be my worst event but I seem to be making progress, tacky makes a MASSIVE difference
FlooblerIcon...20-11-2017 @ 19:10 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Pumptastic chest / shoulder session today

Bench press
Couple warm up sets with 20kg & 40kg
60kg x 8
80kg x 8
100kg x 6
120kg x 5, x 5, x 5, x 8
Took a wider grip than normal today, just feeling it out. Misgrooved most of these lol

High incline axle press
Bar x 12
40kg x 10
50kg x 10
60kg x 9
70kg x 9
80kg x 7, x 7
60kg x 12

Dips
Bodyweight x 9 sets of 10
Bodyweight x 13
^ Superset each with 5kg lateral raises
FlooblerIcon...21-11-2017 @ 20:21 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Squat (wearing double ply knee sleeves)
60kg x 3, x 3, x 3
90kg x 2, x 3
120kg x 2
150kg x 1
170kg x 1
190kg x 1
205kg x 1
220kg x 3
180kg x 12

Leg press
150kg x 12
230kg x 10
290kg x 8
340kg x 6
380kg x 6
420kg x 9

Lying leg curls
100lbs 10x10

Calf raise machine
43kg 10x10

Seated calf raise
20kg x 5
30kg x 5
40kg x 5, x 5, x 5
FlooblerIcon...22-11-2017 @ 01:11 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Top set of squats from today

FlooblerIcon...22-11-2017 @ 16:26 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Chinups
Bodyweight x 3, x 3, x 3, x 3
+20kg x 3, x 3
+35kg x 3, x 3
+50kg x 2, x 2
Wanted 3 with 50kg but this equals my best even though I'm 5kg heavier

Wide grip pullups
Bodyweight x 5, x 5, x 5

Bent over rows
60kg x 10, x 10
80kg x 8
100kg x 5
120kg x 15

Rolling thunder deadlift
20kg
40kg
50kg
60kg x 6, x 6 (each set was 3 reps alternate arms)

Barbell hold (keeping away from the body)
100kg x 53 seconds

Barbell curls
20kg x 8
30kg x 8
40kg x 5
50kg x 5, x 5, x 5

Preacher dumbbell curls
11kg x 12, x 12, x 12
11kg x 12, x 3, x 2 (this was one rest pause set)
FlooblerIcon...19-12-2017 @ 00:27 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Not updated this in a few weeks, prep for northerns has started, 3 out of 5 events aren't great for me :/

Clean & press (one clean then push press)
Bar x 2 sets
40kg
60kg
80kg 3 sets of 2
Just as a warmup for log, no belt

Log press
73kg 4 sets of 5
83kg 3 sets of 3
Weights moved fast but balance was a bit of an issue, not pressed a log in ages. Should be better next time, this was again no belt

Monster dumbbell strict press
20kg 3 sets of 4
31kg 2 sets of 3
41kg 2 sets of 2
46kg 2 sets of 1 - hard with the left, easy with the right

Incline bench press (low incline)
Bar x 8
50kg x 8
70kg x 8
90kg x 8
110kg 4 sets of 6
FlooblerIcon...19-12-2017 @ 22:57 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Bent over rows
Bar x 2 sets
50kg x 2 sets
80kg
100kg
120kg
140kg
155kg x 9 - PB, was pretty sloppy but not too bothered

Wide grip pull-ups
Bodyweight 5 sets of 5
+20kg x 3
+20kg x 8 - did this set close grip

Axle deadlift (off 3" blocks)
60kg 3 sets of 3
100kg x 1
120kg x 1
130kg x 1
140kg x 1
Swap to mixed grip, was double overhand up to this point
140kg x 1
160kg x 5
180kg x 1
190kg x 1

Barbell curls
Bar x 12
30kg x 10
40kg x 8
50kg 3 sets of 6
60kg 2 sets of 3 - bit too much swing

Spider DB curls (did this on the yoke lol)
5kg 3 sets of 12
10kg 3 sets of 8
10kg x 8 drop set to 5kg x 10
FlooblerIcon...20-12-2017 @ 00:47 
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Member 5964, 573 posts
SQ 240, BP 160, DL 265
665.0 kgs @ 99kgs UnEq
Last two days of training



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