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Andys log

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andy_shaw		Andys log	10-02-2013 @ 19:13
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	Started training for the RCFOS in april my first comp! I live on the outskirts of sheffield so im gona get down to the gym in town that stocks strongman equipment nearer to the time to train some event stuff. Ive also barely got any free time on the run up to this as me and the wife are in the middle of building a house The focus then is to get as strong as i can in the time ive got, ive changed my training up a bit to achieve this. Monday Bench 70kgx15 90kgx10 115kgx2 115kgx2 115kgx2 Rows 70kgx15 80kgx10 105kgx2 105kgx2 105kgx2 Squat 140kgx8 170kgx4 180kgx2 180kgx2 180kgx2 (piss easy) FTOH press 70kgx5 5 sets fast Deadlift 140kgx3 5 sets fast Start and finsh with core training always Wednesday FTOH press 70kgx6 85kgx4 95kgx2 95kgx2 95kgx2 Deadlift 140kgx5 170kgx3 180kgx2 180kgx2 180kgx2 Bench 85kgx5 5 sets fast Rows 80kgx5 5 sets fast Squat 140kgx3 5 sets fast Saturday 15 inch deadlift ( two concrete blocks as platform ) 170kgx5 190kgx3 210kgx1 210kgx1 210kgx1 incline shoulder press with dumbells 5x30kg 5 sets Thats it for this week everything feelin good lookin forward to next week
andy_shaw		...	11-02-2013 @ 20:14
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	Monday Bench 70kgx15 90kgx6 115kgx2 115kgx2 115kgx2 FTOH press 70kgx5 5 sets fast Rows 70kgx15 90kgx6 106kgx2 106kgx2 106kgx2 Squats 140kgx6 150kgx5 185kgx2 185kgx2 185kgx2 Deadlift 130kgx3 5 sets fast Start and finsh with core work
andy_shaw		...	13-02-2013 @ 21:10
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	Wednesday FTOH press 70kgx8 90kgx4 98kgx2 98kgx2 98kgx2 clean felt tough on the heavy sets, bit nakered today workin late on house last nite. Deadlift 130kgx8 160kgx4 185kgx2 185kgx2 185kgx2 Bench 85kgx5 5 sets fast Rows 80kgx5 5 sets fast Squats 130kgx3 5 sets fast core work
andy_shaw		...	16-02-2013 @ 16:04
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	Saturday Homemade steel frames loaded with weight each hand running up the drive at our house...50kg 3 runs 70kg 2 runs 85kg 2 runs This is much harder than i thought it would be lol Training for fingals fingers..rammed a huge long peice of 10x4 up against some blocks and flipped it over...light timber 10 reps Nailed an even heavier timber to it...heavy timber 3 reps Strongman training is r8 hard
andy_shaw		...	20-02-2013 @ 20:51
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	Ten week to the RCFoS, gone back to mi old training routine this week dont know why i changed it in the first place...if it int broke dont fix it lol Wednesday Warm up Ab work Bench 70kgx15 90kgx6 110kgx3 112kgx3 115kgx2 went for 120 for a double but failed, bench is a funny one for me sometimes good sometimes s**t. Does my head in!!! Incline bench 70kgx10 80kgx5 90kgx3 95kgx3 100kgx2 (rep pb!) Rows 70kgx15 80kgx5 90kgx3 95kgx3 100kgx2 (perfect form) Squat 130kgx10 165kgx5 180kgx3 184kgx3 190kgx2 Ab work feelin good
andy_shaw		...	23-02-2013 @ 19:37
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	Saturday warm up core work FTOH press 70kgx10 80kgx5 90kgx3 95kgx3 100kgx2 Deadlift 130kgx6 170kgx4 180kgx3 185kgx3 190kgx2 (these felt really hard, been a funny week) Dips 3x30 pull ups 3x10 calf raises 3x60 core work Not had chance to train events this week gona get down to the gym into next saturday to try log and stones!!!!
andy_shaw		...	25-02-2013 @ 21:33
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	Monday warm up-stretch Ab work Bench 70kgx15 90kgx8 112kgx3 114kgx3 116kgx3 Incline bench 70kgx10 80kgx6 90kgx3 96kgx3 101kgx2 (these feelin easy ) Bent over rows 70kgx15 80kgx6 90kgx3 96kgx3 101kgx2 Squats 130kgx10 160kgx4 180kgx3 186kgx3 191kgx2 Ab work Felt loads easier this week come off mi stupid diet on friday and its made a r8 diffrence Gona cut the weight a couple of weeks b4 the comp rather than now. I walk round at about 94 so not much to lose
andy_shaw		...	27-02-2013 @ 18:26
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	Wednesday warmup and stretch ab work FTOH press 70kgx10 80kgx5 91kgx3 96kgx3 101kg failed clean twice then decked it third time and smashed my thumb on my knee...what a to**er.. end of training today. Will try again tmoz normally an easy weight for me
andy_shaw		...	03-03-2013 @ 09:57
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	woke up thursday morning and my injury was a bit worse than i thought could hardly walk let alone train lol! Saturday warm up stretch ab work FTOH press 70kgx10 80kgx6 90kgx3 96kgx3 101kgx2!!! Deadlift wore straps for every set as my thumb is still nakered 130kgx10 170kgx4 180kgx3 186kgx3 191kgx2 Dips BW 3x30 pullups BW 3x10 Calf raises stood on a block 3x60 Bridges
andy_shaw		...	04-03-2013 @ 20:12
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	monday warm up and stretch ab work Bench 70kgx15 90kgx10 112kgx3 115kgx3 117kgx2 incline bench 70kgx10 80kgx6 91kgx3 97kgx3 102kgx2 bent over rows 70kgx15 80kgx10 91kgx3 97kgx3 102kgx2 squats 130kgx10 170kgx3 181kgx3 187kgx3 192kgx2 ab work Everthing feelin good, i WILL! get to that gym in town this week to train log and stones
andy_shaw		...	06-03-2013 @ 20:03
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	wednesday warm up stretch ab work FTOH press 70kgx10 80kgx6 91kgx3 97kgx3 102kgx2 rep pb! Deadlift 130kgx10 170kgx4 181kgx3 190kgx2 200kgx2 210kgxf twice should've got it, 200 felt brill could've got 4 i reckon. Just one of those things ill get it next week Dips bw 3x30 pull ups bw 3x10 calf raises bw 3x60 bridges 3x90 secs
andy_shaw		...	09-03-2013 @ 16:47
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	Saturday Been to muscle madness in Sheffield today to play with stones and log for first time. Log 75kgx10 reps from chest then met a lad called sam evans that is on this website an he gave me some advise that helped me alot..85kgx4 off chest 95kgx2 off chest 100kgx1 buzzin wi that!! Stones 85kg upto 50 inch platform did about ten reps i think 105kg upto same platform failed first few times then with a bit of advise from sam managed to load it!! Very happy
andy_shaw		...	23-03-2013 @ 08:42
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	Been ill all last week so missed training Monday warm up and abs bench 70x15 90x6 113x3 116x3 118x2 incline bench 70x10 80x6 92x3 98x3 103x2 bent over rows 70x15 80x10 92x3 98x3 103x5 (just felt really good) squat 130x10 170x3 182x3 188x3 193x2 abs Wednesday warm up and abs power clean and push press 70x10 82x6 92x3 98x3 103x2 deadlift 130x10 170x3 200x1 205x1 210x1 (equal pb) 220xf pull ups 3x10 bw dips 3x30 bw calf dips 3x60 bw abs 5 weeks to go till RCFOS want to train some events today but we've got about ten inch of snow in sheffield so could be a problem lol
andy_shaw		...	07-04-2013 @ 13:08
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	3 weeks to RCFos training been goin gud, couple of colds and injurys but nothing major. just carrying on with my programme as usual, did a 105kg stone for ten reps to a 52'' platform on monday and put my new knee straps on an did a 210kg squat for 3 reps which i was buzzin with! Nothing else exciting really just wanna get to the comp now
andy_shaw		...	01-05-2016 @ 17:48
Member 3486, 246 posts SQ 230, BP 160, DL 250 640.0 kgs @ 100kgs UnEq	Hy everyone! I'm back logging, much older, slightly wiser, definitely more haggered.. I got destroyed at the RCFOS for anyone who cares, very inexperienced I made a complete hash of the weight cut and generally ballsed it up lol! I now have two beautiful children and just train a couple of times a week for powerlifting comps which I have been doing locally with some success! I have slowly bulked upto 98kg morning bodyweight and still ...lean..ish 👀.... I will be entering my first national comp with the bdfpa in November and hope for a 610kg total. Thanks to anyone that reads this...peace out x Oh todays training Squats 60kgx6 130x6 150x3x2 170x1x2 190x3 Paused bench 60x15 80x8 90x5 100x3x2 110x2 120x3 Plank 60 secs x3. done .