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A hairy, slightly ginger mans attempt at strongman

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Daws87Icon...20-03-2013 @ 07:11 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
nails said: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.


Thanks mate it's been a combination of things really!

I've done it in the past and liked it so might add it as a variation to pin press. I've never tried the single DB version but will give it a try.
Daws87Icon...20-03-2013 @ 07:12 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Oxman said:Nice work Dawson, looks like you will be hitting that 100 strict before me now!


I'm a long way off mate you have plenty of time!
Daws87Icon...20-03-2013 @ 07:13 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
chaos said:loads of graft!


Cheers bud trying to get my fat arse into shape Tongue my conditioning is terrible!
Daws87Icon...20-03-2013 @ 19:24 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Wednesday 20th March 2013

Was at a loss today as can't deadlift at the moment so thought I do a back/guns bodybuilding, conditiony type session to help lose the excess flab and slim down my rotund belly so I can see my toes again Tongue


Barbell Curl -

40kg x 12
50kg x 8
50kg x 8
55kg x 6
55kg x 5


CG Lat Pulldown -

60kg x 20
70kg x 15
80kg x 12
100kg x 10
100kg x 8
100kg x 6

Bent Over barbell row -

80kg x 12
80kg x 12
80kg x 12
80kg x 12

Wide Grip Lat Pulldown -

60kg x 15
70kg x 12
80kg x 8
70kg x 10


Hammer Curl -

25kg x 8
25kg x 8
25kg x 8


Reverse Barbell Curl -

30kg x 15
30kg x 15
35kg x 15
35kg x 15


Rope Pressdowns ss with cable straight bar curls -

40kg x 8,8
40kg x 8,8
40kg x 8,8

straight into straight bar pressdowns ss with rope hammer curls -

40kg x 8,8
40kg x 8,8
40kg x 8,8


Barbell complex (barbell row, hang clean, front squat/push press hybrid, jump squat, good mornings) 5 sets of each exercise per round, 4 rounds with 90 seconds rest -

35kg x 5
35kg x 5
35kg x 5
35kg x 5


Major pump going on right there Tongue Complexes killed me like always and my biceps suck at everything but did seem to help with my elbow pain which always a bonus Grin
OxmanIcon...21-03-2013 @ 09:11 
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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
Bloody hell he's bodybuilding lol! Lots of work mate, nice.
nailsIcon...21-03-2013 @ 11:34 
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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
I like the idea of a conditioning pumping session, well played that man.

When your back starts easing off a bit why not do power cleans in place of dead. Think it will do you favours in the long run.
Daws87Icon...21-03-2013 @ 13:35 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Oxman said:Bloody hell he's bodybuilding lol! Lots of work mate, nice.


It's about the only thing i'm fit for at the moment mate lol!
Daws87Icon...21-03-2013 @ 13:41 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
nails said:I like the idea of a conditioning pumping session, well played that man.

When your back starts easing off a bit why not do power cleans in place of dead. Think it will do you favours in the long run.


It did make an enjoyable change I must admit!

It's funny you should say that as I had the exact same thought as:

A) my back is made of glass

B) I really do suck at power cleans!

They will be the main focus of what was deadlift day from now on.
Daws87Icon...22-03-2013 @ 18:01 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Friday 22nd March 2013 -


Bench -

60kg x 20
80kg x 12
100kg x 5
125kg x 2
150kg x 1
150kg x 1
150kg x 1
100kg x 10
100kg x 8

No carbs during the week is definitely effecting my strength!


CGBP -

60kg x 16
80kg x 12
100kg

Gay s**t bollox wank! No energy at all so f**ked it off!
Wayne_CowdreyIcon...22-03-2013 @ 19:08 
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'very impressive' ............ 7 years ago.
Member 400, 19757 posts
I like the sound of single DB Z press. It's so good it should be secret! Might give it a try. Z press with a barbell hurts my spine, but there's obviously less weight on the spine if a single DB is used.

I know you're injured, but are you planning any Hercules sessions over the next week? I'm off work. I sent Mr Al a text, but he hasn't got back to me.
Daws87Icon...22-03-2013 @ 19:56 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Wayne_Cowdrey said:I like the sound of single DB Z press. It's so good it should be secret! Might give it a try. Z press with a barbell hurts my spine, but there's obviously less weight on the spine if a single DB is used.

I know you're injured, but are you planning any Hercules sessions over the next week? I'm off work. I sent Mr Al a text, but he hasn't got back to me.


Injury or no injury I am always up for a training session Happy what day are you thinking?
Wayne_CowdreyIcon...22-03-2013 @ 20:18 
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'very impressive' ............ 7 years ago.
Member 400, 19757 posts
There are several possibilities. Tomorrow, Sunday, Tuesday, Wednesday or Thursday Happy

I think Mrs C will only allow 1 session though Grin

It would be my first time in the gym for almost half a year.
Daws87Icon...22-03-2013 @ 20:43 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Wayne_Cowdrey said:There are several possibilities. Tomorrow, Sunday, Tuesday, Wednesday or Thursday Happy

I think Mrs C will only allow 1 session though Grin

It would be my first time in the gym for almost half a year.


I can do anyday except Sunday? Has Mr Al responded yet?
Wayne_CowdreyIcon...22-03-2013 @ 20:49 
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'very impressive' ............ 7 years ago.
Member 400, 19757 posts
How about tomorrow? No, haven't heard from Mr Al.
nailsIcon...22-03-2013 @ 20:53 
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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
Wayne_Cowdrey said:I like the sound of single DB Z press. It's so good it should be secret! Might give it a try. Z press with a barbell hurts my spine, but there's obviously less weight on the spine if a single DB is used.

I know you're injured, but are you planning any Hercules sessions over the next week? I'm off work. I sent Mr Al a text, but he hasn't got back to me.


Similar story for me, single db version is nice for assistance without being too stressful.

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