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A for effort

hydraulicjosh		A for effort	27-01-2014 @ 13:27
Member 5137, 59 posts	Im josh I have lifted weight for years using a standard bodybuilding routine for alot of years so 1rm and training really heavy were not something i did often i'd wanted to give strongman a go in Nov finally got the bo***cks to give it a go im now 1 week from my first novice comp so i'll put my last weeks training in then update i train 4 days per week on whatever days my wifes off I'm training using the Gorilla forced entry method with some additional things at the end of each exercise and seperated it into two press days per week and it seems to working out ok without further ado here we go Pull + lats & traps 21/01/14 Dynamic effort Deficit deadlift 10x140 10x170 Underhand row 10x80 10x95 Smith machine shrugs 5x175 5x175 5x185 5x205 5x215 Upright row 5x45 5x45 5x50 5x55 5x60 &#8203B row 15x32.5 15x32.5 15x37.5 WG Pulldowns 5x100 5x100 5x100 5x100 5x100 Facepulls 10x63.5 10x68 Single arm row 10x50 10x50

hydraulicjosh		...	27-01-2014 @ 13:27
Member 5137, 59 posts	Press (chest) + Bis 24/01/14 Repetition effort Bench press 5x100 5x102.5 5x105 5x102.5 5x100 DB incline bench 5x37.5 5x40 5x40 5x40 5x40 WG press 5x70 5x70 5x80 5x82.5 5x85 Floor press 5x85 5x85 5x85 5x95 5x110 Cable flys 15x15 15x15 15x15 BB curl 5x50 5x50 5x50 5x60 5x62.5 Seated DB curl 5x28 5x28 5x25 5x25 5x25 Preacher curls 5x22 5x22 5x28

hydraulicjosh		...	27-01-2014 @ 13:28
Member 5137, 59 posts	Squats + Tris 25/01/14 Max effort Squats 5x140 3x150 3x160 Leg press 5x305 5x310 5x312.5 Bulgarian squat 10x7.5 10x7.5 10x7.5 Lunges 10x20 10x30 10x30 Leg ext. 15x30 15x35 15x35 Pressdowns 10x35 10x45 10x55 CG bench 10x60 10x60 10x70 Meer ext. 5x16 5x18 5x20

hydraulicjosh		...	27-01-2014 @ 13:28
Member 5137, 59 posts	Press (shoulders) + forearms & calfs 26/01/14 Repetition effort Push press 5x70 5x70 5x75 5x77.5 5x80 Strict press 5x50 5x50 5x55 5x60 5x70 Savikas press 5x50 5x50 5x60 5x65 5x65 DB press 5x40 5x40 5x40 5x40 5x40 Delt raise 15x12 15x12 15x12 Hammer curls 15x20 15x16 15x10 Calf raise 10x180 10x180 10x180

hydraulicjosh		...	27-01-2014 @ 13:29
Member 5137, 59 posts	Pull + Lats & Traps 27/01/14 Repetition effort Deadlift 5x100 5x140 5x150 5x180 5x180 DB row 5x40 5x40 5x40 5x40 5x45 Underhand row 5x100 5x100 5x100 5x100 5x105 BB shrugs 5x180 5x190 5x200 5x220 5x230 Face pulls 15x63.5 15x68 Pulldowns 5x100 5x100 5x100 Single arm row 5x60 5x60 5x60 DB shrugs 5x60 5x60 5x60 Had a right s**t session today just wasn't into it at all hopefully tomorrow will be better

VanillaGorilla		...	27-01-2014 @ 13:36
the UK's leading expert in bio mechanics Member 1973, 7379 posts	Great choice of programme Looks like it's starting well for you, good work.

hydraulicjosh		...	27-01-2014 @ 13:46
Member 5137, 59 posts	cheers mate yeah i'm definatley getting stronger of it but still a long way to go

slimsim		...	27-01-2014 @ 14:18
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Post Edited: 27.01.2014 @ 14:18 PM by slimsim VanillaGorilla said:Great choice of programme Looks like it's starting well for you, good work. It's like someone saying they're doing the Coan/Philippi deadlift routine and then having Ed Coan pop into their journal to say "hi"..............almost Good luck with the first comp Josh!

hydraulicjosh		...	27-01-2014 @ 15:25
Member 5137, 59 posts	slimsim said: Good luck with the first comp Josh! cheers mate looking forward to it just for the experience

hydraulicjosh		...	28-01-2014 @ 12:19
Member 5137, 59 posts	Press (chest) & bis 28/01/14 Max effort Bench press 6x105 3x115 1x125 WG bench 10x60 10x60 10x75 DB incline press 5x40 5x40 5x45 Floor press 10x85 10x85 10x95 Crossovers 15x50 15x60 15x70 BB curls 5x60 5x60 5x62.5 DB curls 10x22 10x18 10x15 Preachers 5x28 5x30 5x32.5 Slowly gaining confidence with overhead and bench press etc i train on my own with no spotter so i still have worries about really pushing the weights but im getting there, felt alot better today... if only there werent so many little pricks flouncing round the gym

hydraulicjosh		...	29-01-2014 @ 13:06
Member 5137, 59 posts	Squats &Tris 29/01/14 Dynamic effort Zercher squats 10x60 10x80 SLDL 10x100 10x110 Bulgarians 5x20 5x20 5x25 5x25 5x40 Lunges 5x30 5x30 5x40 5x40 5x50 Leg ext. 15x30 15x35 15x40 Pressdowns 10x55 10x60 CG bench 5x75 5x80 5x95 5x100 3x105 Meer ext. 5x16 5x16 5x20 5x20 5x18 Calf raise 10x175 10x200 good session today couldve gone alot heavier with the squats in hindsight but otherwise really pushed myself wouldnt mind mixing up my training abit after my comp any ideas?

hydraulicjosh		...	30-01-2014 @ 12:11
Member 5137, 59 posts	Press (shoulders) & forearms Max effort Push press 5x80 5x90 1x100 Strict behind neck press 10x70 8x70 9x60 Savickas press 5x60 5x70 5x72.5 Rack press 10x75 10x75 8x75 Delt raise 15x10 15x16 15x16 Reverse curls 15x20 15x20 15x20

chaos		...	30-01-2014 @ 12:19
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300 732.5 kgs @ 108kgs UnEq	hydraulicjosh said: wouldnt mind mixing up my training abit after my comp any ideas? Is there anywhewre near to you where you can do event training? Do gym 3/4 times a week and 1 day events? ALthough I'm the last one to talk about reps and sets,i'd maybe do more sets on the main lifts and less assistance work? Good luck anywya

slimsim		...	30-01-2014 @ 12:28
My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	chaos said: Is there anywhewre near to you where you can do event training? Do gym 3/4 times a week and 1 day events? ALthough I'm the last one to talk about reps and sets,i'd maybe do more sets on the main lifts and less assistance work? Good luck anywya I'd agree with Chaos. Did you really need to do the rack press and delt raise after the push press, strict press and savickas press? Probably not. I think events sessions are pretty essential if you're going to do a comp, however, in regards to mixing your normal training up you could do things like stick in some explosive movements, cleans, power snatches, jumps etc. I found when I stopped BBing I was relatively strong but not actually that powerful so these movements could help to improve that aspect of your training. Even just mixing up the set/rep schemes can make things a bit more interesting.

hydraulicjosh		...	03-02-2014 @ 11:16
Member 5137, 59 posts	So had first comp saturday it was a great experience met some nice and some strange guys and think i really tested myself with this comp especially with the quality of the competitiors first event 120kg viking press 0 reps i gave it a go but expected a 0 my elbows are to knackered for overhead and i dont think nerves helped but no excuses i just couldn't lift the weight still quite embarrassing 280kg arm over arm absolutely smashed this one much to everyone ,including my own suprise, 2 lads pulled the sledge from under the weights so they calculated their first pull and gave them joint first?? i came 2nd or 3rd so respectable http://www.youtube.com/watch?v=27Duh-NwH8M 260kg frame deadlift 260kg my 1 rep max but never used a frame so struggled abit there got 4 reps and for some unknown reason gave up definately feel i could of got more if id tried so let myself down but got a rep PB no matter how small....always next time http://www.youtube.com/watch?v=gHIuTi0TGr8 tyre flip 350kgAgain never touched a tyre in my life got 4 flips power was there just technique needs working on by the time id got to grasp with technique had 5 seconds left so again next time ill hammer th and floor seemed slippy??so again next time ill hammer this one http://www.youtube.com/watch?v=ZepBIGDMGrA Atlas stones were a no go but never tried one before everyone said power was there but again technique let me down i just couldnt get it right and paid for it i definately could do with having the equipment like stones,tyres,logs etc to be able to practice with and learn to use but considering ive been strength training since november and have never used one thing i did today i think i did myself proud and enjoyed it now to keep training upping my strength and hopefully put on more lbs so i can progress

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