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A hairy, slightly ginger mans attempt at strongman

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BokersIcon...29-04-2013 @ 16:18 
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got in !
Member 3620, 563 posts
SQ 140, BP 112.5, DL 180
432.5 kgs @ 140kgs UnEq
Woohoo finally dude! Nice one Happy
Daws87Icon...29-04-2013 @ 18:54 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Cheers Bokers be able to finally get some events in again soon!


Monday 29th April 2013


Pressing -

Back to training again, will stick to light volume training will the healing process begins and will try to keep some level of strength. Been very slack with my diet aswell so back to skiploading and trying to lose weight which is now my main goals while most strength work is out the window!


Strict Press -

40kg x 15
50kg x 12
60kg x 10
70kg x 6
Push press
80kg x 8
90kg x 5
100kg x 3
110kg x 1

Couldn't resist seeing how heavy I could go Tongue Not the easiest 110kg i've ever done but not hard and no pain Grin


Lateral raise ss with Dumbbell curls -

10kg x 20,20
10kg x 15,15
10kg x 12,12


Front raise ss with rear delt raise -

10kg x 12,12
10kg x 10,10


Mr 87 Secret Exercise 0

60kg x 5
60kg x 5


Finished with some arm stuff on the cables. Good to be back training, all felt good, shoulders fatigued quickly but think the pressing took it out of me. Will try some very light squats and back work tomorrow before physio Wednesday Grin
Daws87Icon...01-05-2013 @ 19:02 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Finally had my first physio session tonight and it turns I have a prolapsed disc Unhappy Let the recovery begin!
stephen9069Icon...01-05-2013 @ 19:08 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Daws87 said:Finally had my first physio session tonight and it turns I have a prolapsed disc Unhappy Let the recovery begin!


Sorry to hear that mate, whats the treatment for that ?
Daws87Icon...01-05-2013 @ 22:51 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
stephen9069 said:
Sorry to hear that mate, whats the treatment for that ?


Not sure yet mate as just my luck the physio goes on holiday next week so next appointment isn't till 20th May!
James26Icon...01-05-2013 @ 23:27 
Member 2298, 1768 posts
SQ 255, BP 200, DL 320
775.0 kgs @ 127kgs UnEq
That's not good mate. Atleast you know what it is now so you can concentrate on getting it better.

Good luck with the rehab
nailsIcon...02-05-2013 @ 09:25 
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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
Daws87 said:
Not sure yet mate as just my luck the physio goes on holiday next week so next appointment isn't till 20th May!


Thats just dog wank. At least you know what's wrong now, bet you've been googling like made.
Daws87Icon...02-05-2013 @ 17:36 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
James26 said:That's not good mate. Atleast you know what it is now so you can concentrate on getting it better.

Good luck with the rehab


Yea good to know what it is finally! Doesn't help that my SI joint is inflamed either plus a couple of other things. Basically just falling apart lol!

Cheers buddy Grin
Daws87Icon...02-05-2013 @ 17:40 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
nails said:
Thats just dog wank. At least you know what's wrong now, bet you've been googling like made.


Yea your not wrong and i've found apparently i've got to take up pilates to help Tongue
Daws87Icon...02-05-2013 @ 17:45 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Thursday 2nd May 2013

Back -

Anything to do with my back is not going to be exciting for the foreseeable future so don't hold your breath Tongue


Deadlift -

70kg x 12
70kg x 12
90kg x 10
90kg x 5

Bet your all jealous of those numbers ay Grin


Wide Grip Lat Pulldown -

60kg x 20
80kg x 12
80kg x 10
80kg x 10


Low Pulley Row -

80kg x 15
100kg x 10
100kg x 10
120kg x 8


Thought i'd keep short and simple to start of with and slowly try build back up. Physio basically said I need to strengthen my lower back and core so I'll be doing a lot of that from now on!
nailsIcon...02-05-2013 @ 19:46 
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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 find a lot of bodyweight moves seem to fit what your after. Never underestimate the power of push ups and chin ups.

Have you ever done rollouts? If not get a wheel, they're awesome and I'm pretty sure you'll curse my name for days after.

Here's a video on the barbell version to get you started, might I suggest you try the kneeling version first Grin


Also I know I keep banging up about it but you really should give single db z-press a shot. Core stability and pressing power with out excessive spinal loading, what more could you ask for.

http://www.beyondstrengthperformance.com/one-arm-dumbbell-z-pr...
Daws87Icon...02-05-2013 @ 20:54 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
I've done rollouts before with a wheel and they suck as there a killer! Would still be doing them if some pikey f**ker hadn't nicked my wheel from the gym!

I'll do push ups, sit ups and such but I cant do chins too much of a fat f**k Tongue
stephen9069Icon...02-05-2013 @ 20:57 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Daws87 said:I've done rollouts before with a wheel and they suck as there a killer! Would still be doing them if some pikey f**ker hadn't nicked my wheel from the gym!

I'll do push ups, sit ups and such but I cant do chins too much of a fat f**k Tongue


lol I have the same problem with the chin ups, I tend to do a mid air cycling motion while just hanging there
Daws87Icon...02-05-2013 @ 20:59 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
stephen9069 said:
lol I have the same problem with the chin ups, I tend to do a mid air cycling motion while just hanging there


I just hang and make a lot of noise lol!
nailsIcon...02-05-2013 @ 21:23 
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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
Have you tried neutral grip, they're quite a bit easier. Also you can use bands to take a bit of weight off and give you a push.

Well, if you've got no wheel give the barbell version a go Tongue. I've got two dumbbell style wheels made from bits of push chair and bowling machine. If you're looking to replace your whell I highly recommend building a pair like mine.

http://www.rosstraining.com/articles/wheel.html

Looks like I've got a bit of a Ross hard on tonight.

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