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A long lonely road

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Vid1982IconA long lonely road26-06-2011 @ 18:19 
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Member 1491, 354 posts
SQ 280, BP 140, DL 305
725.0 kgs @ 120kgs Eq
Today I competed in my fourth strongman competition, didn't do too badly, but didn't do great either. I thought about my journal I started last year and decided that it would be good to log my actual training.
Today the events were:-

Sack loading race
5 x 50kg sacks, to a low level flat bed truck, set at varied distance (one adjacent the truck, 5', 10', 15', and 20') I managed to load all five in just over 29 seconds.

Round robin log lift
Starting weight was 90kg, which was a previous personal best, and I managed to beat that with a 100kg lift, failed the 110kg.

Car deadlift
I have no idea what the weight was set at, but I won this event with 39 reps.

Tire flip
This was a 250kg tire flip for reps, i only managed 11 flips.

Van pull
Arm over arm pull of a Mercedes Sprinter van, not a very good event, as the vehicle was at a top of a hill, so you couldn't really use any technique to pull the vehicle. I managed just over 12 seconds.

I feel the past years training has been stalling, and only getting slow progression. The best years of growth in size, and strength I got whilst training for body building, so I will be going back to the old ways. I'm thinking of doing pyramid sets from 12 - 6 reps, 4 sets per exercise, followed with a seven set isolation exercise.
Vid1982Icon...04-07-2011 @ 20:04 
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Member 1491, 354 posts
SQ 280, BP 140, DL 305
725.0 kgs @ 120kgs Eq
First day back in the gym, waited for a while for this feeling good, ready for a nice heavy chest day. orders of the day following warm up were

Flat bench press
12 reps @ 65Kg
10 reps @ 70Kg
8 reps @ 75Kg
6 reps @ 80Kg

Incline bench press
12 reps @ 55Kg
10 reps @ 60Kg
8 reps @ 65Kg
6 reps @ 70Kg

Flat Flyes
12 reps @ 12.5Kg
10 reps @ 15Kg
8 reps @ 17.5Kg
6 reps @ 20Kg

It was a good training session, really felt heavy in my triceps to start with, and towards the end of the session, my chest was starting to ache.
Vid1982Icon...05-07-2011 @ 18:42 
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Member 1491, 354 posts
SQ 280, BP 140, DL 305
725.0 kgs @ 120kgs Eq
Not feeling too sore from yesterdays session, up for a hard back session tonight,

Wide grip pull downs
12 reps @ 60Kg
10 reps @ 65Kg
8 reps @ 70Kg
6 reps @ 75Kg

Close grip reverse pull downs
12 reps @ 60Kg
10 reps @ 65Kg
8 reps @ 70Kg
6 reps @ 75Kg

Bent over barbell rows
12 reps @ 70Kg
10 reps @ 80Kg
8 reps @ 90Kg
6 reps @ 100Kg

T-bar rows
12 reps @ 40Kg
10 reps @ 60Kg
8 reps @ 80Kg
6 reps @ 100Kg

Deadlifts
12 reps @ 160Kg
10 reps @ 170Kg

A long and slow night training, didn't really eat well today, so i was feeling hungry during the training. I spent a little time talking to the Gym boss about training plans, so i have a direction to look at for training directly for strongman.
Vid1982Icon...06-07-2011 @ 18:22 
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Member 1491, 354 posts
SQ 280, BP 140, DL 305
725.0 kgs @ 120kgs Eq
Post Edited: 06.07.2011 @ 18:23 PM by Vid1982
Shoulders today, after some words of advice from Rich at PS&F, I changed my routine, following some warm ups

Strict press
40Kg for 5 reps
50Kg for 5 reps
60Kg for 10 reps

Lateral raises
10Kg for 6 reps
15Kg for 10 reps

Rear lateral raises
10Kg for 6 reps
15Kg for 10 reps

Shrugs
3 sets of 15 reps at 100Kg

Felt good today, my work out was not as hard as i first thought it would have been, so next week i'll be uping the weights.
Vid1982Icon...12-07-2011 @ 20:44 
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Member 1491, 354 posts
SQ 280, BP 140, DL 305
725.0 kgs @ 120kgs Eq
Haven't posted since changing my training plan, did back and biceps on monday, and chest with triceps this evening. very good hard sessions.

Monday Training

Deadlifts
I warmed up from an empty bar, pulling a max of 5 reps to
200Kg for 6 reps

Bent over rows
90Kg for 8 reps

T-bar rows
80Kg for 10 reps

Dumbell rows
45Kg for 10 reps each arm

Barbell curls
30Kg for 10 reps

Dumbell Curls
20Kg for 8 reps each arm

Tuesday training

After some coaching From Rich, i widened my grip on the bar,

Flat bench
80Kg for 10 reps, so i upped to 90Kg for 8 Reps

Incline press
70Kg for 10 Reps

Flyes
15Kg dumbells for 15 reps

Close grip bench
70Kg for 10 reps

Standing French press
30Kg for 10 reps

Rope cable pulls
50Kg for 10 reps

Easy weights, up the weights for next week.
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