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A hairy, slightly ginger mans attempt at strongman

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stephen9069Icon...13-03-2013 @ 21:17 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
start on 40kg for 7 reps and add 2.5kg each round mate

on the strength shop site what bands would you recomend ?
Daws87Icon...14-03-2013 @ 06:46 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Thing said:See you still getting solid graft in buddy


Trying to mate Happy
Daws87Icon...14-03-2013 @ 06:48 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
stephen9069 said:start on 40kg for 7 reps and add 2.5kg each round mate

on the strength shop site what bands would you recomend ?


I'll see how it goes mate.

I went with the green and blues.
OxmanIcon...14-03-2013 @ 09:04 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Nice conditioning mate, looks tough!
Daws87Icon...15-03-2013 @ 19:18 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Thanks Oxman it was lol! Need to do it more though and get my fat arse into shape!

Friday 15th March 2013


Bench -

40kg x 20
60kg x 15
80kg x 12
102.5kg x 8
102.5kg x 8
102.5kg x 6

I really suck at reps!


CGBP -

102.5kg x 5
102.5kg x 5
102.5kg x 4


Barbell Rows -

102.5kg x 8
80kg x 12
80kg x 12
80kg x 12

Wide grip lat pulldown -

80kg x 8
80kg x 8
80kg x 8


DB Flyes -

15kg x 15
15kg x 15
15kg x 15


Close grip lat pulldown ss with KB rows -

80kg x 15, 20kg x 12
80kg x 15, 20kg x 12
80kg x 12


Bear Complex (power clean, front squat, push press, back squat, push press = 1 rep) -

40kg x 7
40kg x 7
40kg x 7
40kg x 7


Standing cable crunch, KB swings, KB side bends circuit -

80kg x 15, 20kg x 15, 20kg x 15 each side
80kg x 15, 20kg x 15, 20kg x 15 each side
80kg x 15, 20kg x 15, 20kg x 15 each side


Circuits and Bear complexes absolutely killed me! Was feeling drained before starting so new there was nothing special there strength-wise (not that there ever is) so thought i'd aim for some reps and conditioning work as need to get it sorted. Skipload can't come soon enough as energy is low.
Daws87Icon...18-03-2013 @ 17:48 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Monday 18th March 2013 -


Squats -

Bar x loads
Bar x loads
60kg x 10
80kg x 8
100kg x 5
125kg x 3
150kg x 2
175kg x 1


Backs gone again! Not surprised it has been aching a bit lately but was tweaking in the warm up then a sharp pain on the 175kg so stopped. It seems to be 2 main areas of pain in my lower back and is affecting my left hip Confused


Single leg extensions -

50kg x 8
50kg x 10


Got pissed off here and called it quits! Looks like i'm back down the f**king doctors again!
nailsIcon...19-03-2013 @ 10:17 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
s**t man, hope that gets better soon. I remember you saying you'd twinged it on the yoke.
stephen9069Icon...19-03-2013 @ 11:41 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Sorry to hear mate, heal up fast.
Daws87Icon...19-03-2013 @ 17:30 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Cheers lads, yea it's just gone downhill from there! Hopefully I can get it sorted soon.
OxmanIcon...19-03-2013 @ 18:55 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Oh bugger mate, hope you heal up soon mate, that sucks. Whats actually gone?
Daws87Icon...19-03-2013 @ 19:03 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Oxman said:Oh bugger mate, hope you heal up soon mate, that sucks. Whats actually gone?


not a clue mate lol it's the lower part of my spine that I get the pain in plus an area to the left of my bottom back which seems to effect my hip Confused
Daws87Icon...19-03-2013 @ 19:24 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Tuesday 19th March 2013


Pressing -

Still sticking with strict for the time being but no matter how much I do it I never seem to get any better at it! Do miss push press so might mix it up a bit next week and have a go at that. Going to mainly only be able to press for awhile so might get both in a week for the foreseeable future. Hopefully actually get a proper diagnosis this time instead of the standard 'it's because your overweight' and 'heavy weight training is bad' bulls**t like last time! Seriously contemplating taking this year of competing but see what the damage is first.


Strict press -

40kg x 10
52.5kg x 8
72.5kg x 3
85kg x 1
85kg x 2 flew up so.....
95kg x f not even close Tongue
85kg x 2
85kg x 2
85kg x 2
85kg x 2


Got overly ambitious with the 95kg but it felt good for it just suck at strict lol! Did the lighter sets with a wider grip to see if that helped but couldn't even get the 85kg with it!


Pin Press -

62.5kg x 10
72.5kg x 5
82.5kg x 2
92.5kg x 2
97.5kg x 1


Single Arm DB -

40kg x 3 right, 1 left strict
40kg x 3 PP
40kg x 3
40kg x 3
40kg x 3


Mr 87 Secret exercise -

70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3


KB single arm front raises -

20kg x 8
20kg x 6
20kg x 6


KB single arm lateral raises -

20kg x 6
20kg x 6
20kg x 6


Barbell Front Raises -

20kg x 10


Bear Complex -

20kg x 7
20kg x 7


Even the bear complexes with just the bar made my back twinge! Enjoyed that session which is a welcome change as for the past couple of weeks I haven't been enjoying my training really and seem to be lacking motivation and focus but felt different today Happy
nailsIcon...19-03-2013 @ 21:10 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Good to hear you enjoyed this session, motivation is hard when you're injured.

Have you tried Z-press? I like the single DB version, they've certainly added density to my shoulders. Also I've found lighter, high rep high volume sets after the main strength work has helped a lot in the past.
OxmanIcon...20-03-2013 @ 06:57 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Nice work Dawson, looks like you will be hitting that 100 strict before me now!
chaosIcon...20-03-2013 @ 06:59 
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An amazing human being
Member 2047, 17255 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
loads of graft!

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