A journal of non-negligible strength gains
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| EllD90 |  | ... | 23-05-2014 @ 14:54 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | 9x110 on bench, bloody hell mate, on fire! 3 plate bench is definitely there! | ||
| macroth | | ... | 23-05-2014 @ 15:45 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Thanks! If all goes well I should be good for 140kg when I test it a month from now. The only thing is I won't have benched heavier than 112.5 by then, and I find it harder to adapt to the significantly heavier weight when switching from reps to a single on the bench compared to squats and deadlift. Maybe I'll throw in a few reps at 120-130 over the next few weeks. | ||
| EllD90 | | ... | 23-05-2014 @ 17:02 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Just add in an easy single each week after your working set and keeping upping it by 5kg. | ||
| macroth | | ... | 26-05-2014 @ 14:23 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Weekend: lots of technique work with a stick etc, plus a bit of light conditioning. Today: Press ... 70x1 75x1 80x1 87.5x0,0 Not even close.  40x5 45x5 50x12 In the spirit of changing things up, for the next few weeks I'll be doing these bounced at the bottom, which isn't my forte. DB 1 arm standing press 25kg 3x6/arm Log Push-press 50x5, 60x5 Push-jerk 70 5x3 HSPU 4x3 | ||
| macroth | | ... | 27-05-2014 @ 14:46 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Erg 2.5k warm-up 500m 1:18.1 43spm -> PB by 0.6 compared to December 2013. 500m cool-down Wanted to get this done before the end of the month. Happy with a PB, unhappy with those pesky 2 tenths that I lost near the end. 1:17.x has a better ring to it. Next time. http://i1372.photobucket.com/albums/ag354/macroth/SAM_0124_zps... | ||
| macroth | | ... | 03-06-2014 @ 09:57 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | * 5/28 Warm-up: some cl+j@50kg and some "wall-climbs" (start prone on the floor, move up to a handstand against a wall) DL ... 142.5x5 165x5 187.5x10 Total reps, touch and go. I felt weak (grip especially), the bar felt heavy, disliked doing touch and go. s**t lockouts. 240x1,1,1 (straps on the last rep) Bench ... 77.5x5 87.5x5 100x10 Meh, 11 would have been nice. 120x1,1,1 Not too bad. * 6/1 "Strongest man in Morvan" This is an event that's been running for over 15 years, and it shows. They have everything set up the day before in a football field, a big yard sale and bbq/drinks on the side that attract plenty of locals, and some fun events with equipment loaned by local farmers, construction companies etc. This year they went "big" by posting on Facebook and reaching out to a few guys who usually do more traditionnal comps, so they had 17 entrants in total, half of which were from over 2 hours away. I'd spent a few days "resting" with the wife and kids in the area (central Burgundy, about 200km North of Lyon and 100km S-E of Dijon) so I felt pretty fresh. I don't have the detailed results of all 9 (!) events, but here's what I remember. -Farmer's walk "70kg" for distance, no drops, 1 minute. Super light, most of the contenders were a bit cautious/slow. I got 1st place with 150+ m, lol. - Viking press for reps, 1 minute. 180kg load, super light in the hands, low start (full squat). I got 19, a few reps back from the top spots. - Hercules hold, for time. 100kg weight on each side hanging from a rope over a pulley. The lighter/shorter guys were literally floating in the air. Setup was a bit dodgy for them, but it made for some funny pics. I lasted 41s I think, second place. - Yoke "175kg" for distance, no drops, 1 minute. I was too cautious on this one. I think I was third or fourth with 102m (lol again) but I could have done better. - Tire flip 350kg for reps, 1 minute. Brand new tire, super slick. My technique needs some work. I managed 2 reps. Everybody had a hard time except one guy who got 5 solid reps. (30 minute intermission) At this point I was tied for 1st place. - Pseudo-Conan's wheel for distance, no drops, weight unknown. This was a trailer hitched to a stake. You lifted the back end and had to crab-walk in a circle. Keeping the trailed balanced was a challenge. I'm not sure where I messed up but I lost my grip after a few metres. This cost me megapoints. - Tractor push wheelbarrow style over 15m(?) for time. The handles they had attached to the front end of the tractor were too high and it was impossible to keep the front wheels completely off the ground. I managed a decent time, around 12s maybe, top 3 I think. - Stone run, 80-90-120-100. Very low platform, but brand new smooth stones and no tacky allowed. Needless to say, the smaller guys who had never done any stone lifting before couldn't lift the 80kg one off the ground. They messed up the marking so the 120kg stone was up before the 100kg one. s**t technique again, rushed things and lost time on the 90kg stone, then couldn't budge the 120kg one. Lost an opportunity to get some points. - "Bell ringer" pull, 60kg, for time. They had a crane set up with a pulley and a rope and you had to pull the weight 15m up in the air as fast as possible, arm over arm style. I did OK (20s or so), but a bit slower than the top guys. The final scores were pretty close, and because of a couple of mediocre events I fell to fourth place overall. I could have done better on some things, but it was a beautiful day, lots of fun, not too tiring, and very friendly people. I'll try to go again next year. The mix of traditional and unique events was a welcome change, and although the weights were generally very light, the strongest competitors came out on top while the weaker ones could still enjoy the day and get a workout. A very well run comp (lasted only 4 hours all told with 9 events and 17 athletes!). * 6/2 Squat ... 105x5 120x5 135x11 No video, but going by feel these weren't too bad and stopping at 11 was reasonable. 170x1,1,1 Felt heavy as s**t, didn't look that bad. Yoke over 11m 225 x1,1 265 x1,1,1,1 I think I'm too stiff-legged when the weight gets heavy, which in turn makes me more wobbly. I need to practice being more soft-kneed. The last run was my best, as far as I can tell. | ||
| tz1127 | | ... | 03-06-2014 @ 09:58 |
 Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Congrats on the comp! Looks like a fun day out. | ||
| macroth | | ... | 03-06-2014 @ 10:19 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 03.06.2014 @ 10:22 AM by macroth Thanks, it was!Pics of the events if you want a general idea of the implements and setup: http://hommeleplusfortdumorvan.clubeo.com/galeries-photo/jeux-... Me doing the crucifix hold: https://scontent-a-mxp.xx.fbcdn.net/hphotos-xpf1/t1.0-9/10322539_608668525913889_7999079649622409954_n.jpg | ||
| macroth | | ... | 05-06-2014 @ 09:21 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This morning at dawn... Press ... 42.5x3 47.5x3 55x11 (bounced) Incline DB bench 25kg 3x8 Z press 35kg 5x10 KB windmill 16kg 5/arm x3 Excerpts from Sunday's competition: | ||
| macroth | | ... | 08-06-2014 @ 09:30 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Friday: 1000m erg warm-up Power clean + 3 split-jerks: 20, 40, 50, 60, 70, 80kg Power clean+ split-jerk: 90, 90 100, 100 (failed the jerk), 100 (pressed out the jerk) Lots of work needed on the jerk. Saturday: Deadlift for reps challenge 200x13 (12 clean reps, 1 hitched) I was over an hour late due to issues with the rental car, but the 200kg class was the last to go so I had plenty of time. There were some crazy numbers put up in the lower categories (100kgx65, one woman did 50kgx110...), but a lot of people had absolutely no regard for their spinal integrity.  I chose to stop when things got ugly. The winner in my category did 200x23.  Great, loud atmosphere. | ||
| macroth | | ... | 10-06-2014 @ 10:05 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | This morning BP ... 82.5x3 95x3 105x10 125x1,1,1 Clapping push-ups x20,14,12 Rope climb (arms only) x3 | ||
| macroth | | ... | 10-06-2014 @ 14:56 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Lunchtime cardio: Log 60kgx30 in 5:30 (done as 5 reps at the top of each minute = 5 reps, rest 30s, repeat) | ||
| macroth | | ... | 11-06-2014 @ 20:45 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | I can't possibly compete with rap battles in Paul "The Carpet" Savage's journal. Do I even blog?  Anyway, midday session in the greenhouse Squat ... 112.5x3 127.5x3 145x10 Not the prettiest. 175x1,1,1 s**t form, upper back giving in. Front squat 120x2 EMOM for 6 minutes Annual OHS lulz 50 60 70 80 90 102.5 PB from 11 months ago +2.5kg  Well wrecked tonight. | ||
| macroth | | ... | 13-06-2014 @ 15:24 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | * Press ... 45x5 50x3 57.5x10 * Push-press 60x3 80x1 90x1 105x1 (PB +5kg, s**t progress is still progress). 90x2,2,2,2,2,2 (EMOM) Obvious mobility issues, but I also need to delay engaging the arms more, and stay on my heels longer (I have the same issue with the Oly lifts). *Sots press empty bar 5x5 Pathetic. Bar way out in front, f**king concrete shoulders. * Arms only rop climb x3. I've previously claimed the rope is 4m high, but I think it's more like 3.5m | ||
| macroth | | ... | 16-06-2014 @ 22:37 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 17.06.2014 @ 11:02 AM by macroth Sunday:Only time for some log up to 100kg (during which I determined that my 2-ply elbow sleeves were a hindrance), and some yoke up to 305kg which was rough. I'm quite bad at heavy yoke. Today: * DL ... 165x5 187.5x3 Hmmm, that felt heavy, oh right you f**king moron you just did 207.5x3  210x9 Eh, two reps short of success. 250x1,1 240x2 (straps, touch and go) Still hating touch and go. Overall some mediocre pulling: weak lockout, round back... *Sandbag over yoke 85kg@150cm x several 100kg@150cm x several failed attempts 100kg@140cm x 1 + a few fails. | ||
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