A journal of non-negligible strength gains
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| Wayne_Cowdrey |  | ... | 18-06-2021 @ 15:44 |
 Still got a little bit of strength Member 400, 22049 posts | What does 3221 mean? Also, I HATE yoke, but appreciate it as an excellent strongman test. | ||
| macroth |  | ... | 18-06-2021 @ 16:06 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Wayne_Cowdrey said:What does 3221 mean? Also, I HATE yoke, but appreciate it as an excellent strongman test. Those are tempos: 3s excentric, 2s pause at the bottom, 2s concentric, 1s pause at the top. x (usually for the concentric) means as fast as possible. Yoke is (was?) one of my best events, but it's definitely a back breaker. I usually train it light and work on speed, but these days I lack the raw strength for that to transfer well to heavier weights. | ||
| macroth | | ... | 21-06-2021 @ 09:29 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Sunday morning: Run 15.9k/1h56/530mD+/146bpm ave HR. Most of the climbing was on a 2k uphill stretch, which I walked up. This morning: BACK SQUAT — 31X1 5x100 (barefoot) 5x100 (lifters) 3x140 (lifters + belt) 3x140 (lifters + belt + 2-ply sleeves) 1x140 (same) 1x140 (lifters + belt) Absolute f**king s**tshow. Forgot about the tempo on the first set, forgot to add weight on the second, added too much on the third, and from there on it was a mix of shoddy depth and shoddy tempo. WEIGHTED CHIN UPS — 5s negative 4x5x16kg. Bro negs on the last couple reps of each set. SPLIT SQUAT 3x10/side x30kg | ||
| macroth | | ... | 23-06-2021 @ 09:45 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Yesterday: nada (too tired in the morning, no time during the day) This morning (tired, not enough sleep these past several days): Run 2x(10x30"/30") 120-140m per round, max HR 177 Total 5.5k/37' LYING ADDUCTOR RAISE 3x10/side SUMO GOBLET SQUAT CURLS — 3 slow curls in the bottom position 3x6x16kg GOOD MORNING — Sumo stance, 3s pause at the bottom 4x5x10kg L-SIT WIPERS 3x6 FAT GRIPZ DB BENCH PRESS — 2020 10x18, 22, 28kg Superset FG DB FLYES — 2120 10x18, 12, 8kg 18kg was too light for the press and much too heavy for the flyes, took me two more sets to find a good combo. | ||
| macroth | | ... | 25-06-2021 @ 11:08 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Thursday morning: UT2 run 5.8k/34' This morning: Two-for-one deal (Thursday and Friday sessions combined) 4cm DEFICIT DEADLIFT 8x120n 6x160, 4x200, 8x125, 6x165, 4x205 BARBELL LUNGE 3x8/side x40kg Supserset ISOMETRIC LUNGE HOLD - Holding a 16kg KB 3x10s/side HANDSTAND PUSH-UP 3x8 Superset L-HANDSTAND HOLD 3x12s BEHIND THE NECK BARBELL PRESS 4x8x35 FAT GRIPZ DB REVERSE FLY 10x8,12,12kg DB BENCH PULL-OVER 18x12kg, 18x16, 19x16 | ||
| macroth | | ... | 28-06-2021 @ 10:22 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Saturday morning: JERK SPRING 3x5x110 3xBB DROP PUSH JERK + 3/side DB SPLIT JERK + 3/side DB PUSH JERK 4 rounds, 40kg bar, Fat Gripz DB 36R/32L FRONT SQUAT 3x3x80 GOOD MORNING — Seated, sumo 10x30, 10x37.5, 15x37.5. Dreadful for my stiff adductors. Sunday morning: Roughly* 80km/1450mD+/3.5h bike ride. Ave HR 133, max 168. The main climb (12km, +900m) was a killer. * Something weird happened with my watch at the start of the ride, and again when coming down the col, so some bits are missing/miscalculated. This morning: BACK SQUAT — 31X1 6x100, 5x110, 3x120, 3x130, 1x140, 1x140. Not as s**tty as last week. WEIGHTED CHIN UPS — slow negatives (no point counting the seconds) 4x5x20kg SPLIT SQUAT 3x10/side x30kg | ||
| macroth | | ... | 30-06-2021 @ 17:34 |
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: Run 2x(10x40" on/30" off) 160-190m per round, max HR 174 Total 7.9km/48' At lunch: LYING ADDUCTOR LIFT 3x10/side x1,2,3kg GOBLET SUMO SQUAT CURLS — 3 curls at the bottom 3x6x16kg SUMO GOOD MORNING — 3s pause at the bottom 4x5x15kg L-SIT WIPERS 3x6 DB BENCH PRESS — 2020 10x20,30,30kg Superset DB FLYES — 2120 3x10x10kg | ||
| macroth | | ... | 05-07-2021 @ 10:15 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Friday morning: 4cm DEFICIT DEADLIFT 7x140, 5x160, 3x180, 7x145, 5x170, 3x206.5 Speed/form was a bit better BEHIND THE NECK BARBELL PRESS 4x8x36.5 DB REVERSE FLY 3x10x12kg RUN 6.6km/35'/ave HR 152 Sunday morning: JERK SPRING 3x5x110 3xBB DROP PUSH JERK + 3/side DB SPLIT JERK + 3/side DB PUSH JERK 4 rounds, 45kg bar, Fat Gripz DB 36R/34L FRONT SQUAT 3x3x80 GOOD MORNING — Seated, sumo 3x10x20kg This morning: BACK SQUAT — 31X1, ATG 3x80, 2x100, 2x110, 2x115 WEIGHTED CHIN UPS 3x4x20kg SPLIT SQUAT 3x6/side x30kg Had a some rough days last week, dead tired from lack of sleep and lots going on at work. Now I (definitely) need to take it easy before the competition on Saturday. | ||
| macroth | | ... | 06-07-2021 @ 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 | This morning: LYING ADDUCTOR LIFT 3x10/side x3kg GOBLET SQUAT CURLS — Sumo, 3 curls at the bottom 3x3x16kg GOOD MORNING — Sumo, 3 s pause at the bottom 3x5x10kg L-SIT WIPERS 3x6 FG DB BENCH PRESS — 2020 3x10x22 Superset FG DB FLYES — 2120 3x10x12 | ||
| macroth | | ... | 07-07-2021 @ 20:30 |
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: 12.07.2021 @ 14:49 PM by macroth This evening:4cm DEFICIT DEADLIFT (double overhand) 3x120, 2x140, 1x150, 1x160 BEHIND THE NECK BARBELL PRESS 3x6x25 FG DB REVERSE FLY 3x10x12kg RUN 20'/4.5km AT+ (HR belt mishap so no data, but was somewhere below 100% effort) Total 4.5km/26' | ||
| macroth | | ... | 12-07-2021 @ 15:42 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Saturday SM competition recap - Monster DB for max reps in 90s, choose your weight(s) I had 50 and 60kg on the mats. Did 1x50, failed 60 twice, and did another 2 touch and go reps at 50. - Atlas stone circle (~90-100-110-122-135-155, decreasing heights) Fumbled a bit with the 135, and the 155 wouldn't budge, but pretty happy overall. - 1RM deadlift (rising bar, 3 attempts) 240kg, which moved better than 230 on the previous attempt. - Keg/sandbag medley (80-110-90-135) Decent speed up to the second keg, but only managed to hump the 135kg bag off the mat. - Yoke 360kg I lifted it and nudged it forward a few times. Didn't even try walking with it. This was probably my last strongman comp of the year, so after the "light" one a month back I wanted to do a heavier one, and signed up as an Open. It was a good day with good people, all in all. I finished the day without any major mishaps, injuries or PB's  , so everything pretty much went as planned. I finished last of course (apart from two injured guys), but not in every event And since they also ranked us by weight class I was first/last of the "Open u90's".  Now the only things I have on my calendar until late September are endurance-based, so I need to move the dial even further towards skinny and weak. | ||
| Wayne_Cowdrey | | ... | 12-07-2021 @ 16:11 |
Still got a little bit of strength Member 400, 22049 posts | Sounds like you enjoyed it. Solid stone lifting and dead lifting  What was the biggest dead lift of the day? | ||
| jt | | ... | 12-07-2021 @ 18:26 |
 old age traveller Member 332, 7865 posts | I agree with Wayne, 135 stone very nice and a 240 pull stuff of dreams for me these days. Jolly splendiferous. | ||
| macroth | | ... | 13-07-2021 @ 14:58 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Thanks, guys! Someone pulled 340, and a few others 300+. One guy got a rep with the 100kg DB, too. The overall level was high, compared to past years. In all its glory, including the boring parts where I fail the lift or just stand there with the yoke : | ||
| macroth | | ... | 15-07-2021 @ 12:02 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | - Monday, easing back into it: BACK SQUAT — barefoot, ATG, 31X1 5x60, 80, 90 WEIGHTED CHIN UPS — Controlled neg 5x5x16kg SPLIT SQUAT 10/side x33, 20, 20kg - Tuesday morning: LYING ADDUCTORS LIFT 3x10/side x3kg GOBLET SQUAT CURLS — Sumo stance, 2 slow curls in the bottom 4x5x16kg GOOD MORNING — Sumo stance, 3s pause at the bottom 4x8x20kg L-SIT WIPERS 4x10 DB BENCH PRESS — 2020 2x10x26kg Superset DB FLYES — 2120 2x10x12 - Tuesday evening: 9.5k/1h40/127mD+ nordic walking (brisk walking with poles). Basically flat, which actually caused non-negligible hamstring soreness - Wednesday morning: 7.5k/44' run, aveHR 141 - This morning (combined yesterday and today's sessions): SIDE PLANK CLAMSHELL 3x14/side TOES ELEVATED DEADLIFT — Heels on the ground, toes on a plate 4x8x110 COSSACK SQUAT 3x10/side x10kg BEHIND THE NECK BARBELL PRESS 5x6x35 Superset DB EXTERNAL ROTATION - Seated, elbow on knee 3x10/side x6kg FG DB REVERSE FLY 4x8x12kg Superset DB PULLOVER — From a glute bridge position 4x8x22kg SEATED GOOD MORNING — Sumo stance 3x10x20kg | ||
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