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BaconWarriorIcon...13-01-2016 @ 15:07 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Ramsay777 said:
I had to google "hypoxia" Grin Defo thinking I'll go raw for max reps, will try and keep in with the suit though. Thanks but I've been spinning my wheels the past few months and wasted a lot of prep time! Some things are headed in the right direction now though.

Tonight's sesh, first overhead pressing in around a month due to some shoulder issues...

Log - FtOH, strict:
40kg x 5, 5, 5 - Lot of rolling and stretching my lats between these, helps a lot.
60kg x 5
75kg x 5
90kg x 3

Left it there as I resorted to curl-cleaning these, knees felt tight and didn't want to risk full-cleaning.

Swiss-Bar strict press:
45kg x 5
65kg x 5
75kg x 3, 3, 3

Slingshot bench:
100kg x 10, 10, 10

Upper back and biceps to finish.

OK session, my cleaning method on the log prevented 1-motions which I generally use for FtOH, hopefully get them in next time. Overhead took a backseat as I was having some pain down my sides at lock-out, rolling the hell outta my lats and rear delts seems to sort this though, should've thought about that sooner, panicking a bit about this comp now.



I forget you don't train in a gym where people do daft s**t like buy the motorbike helmet looking things to simulate altitude training so people mistake them for "legit athletes" haha! What's your plan going forwards? Also, your lats sound tight, roll n' stretch daily sounds like the best course of action.
Ramsay777Icon...14-01-2016 @ 20:51 
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Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
BaconWarrior said:
I forget you don't train in a gym where people do daft s**t like buy the motorbike helmet looking things to simulate altitude training so people mistake them for "legit athletes" haha! What's your plan going forwards? Also, your lats sound tight, roll n' stretch daily sounds like the best course of action.


I'm yet to see one of those masks in person! Plans at the moment are to do enough to qualify for SSM u105kg and take it from there... hopefully get a few months to work away continuous niggles I have and actually get some event training in. Tbh I could do with a coach or something, I don't really know how to train anymore. Was heavily considering giving Tom Martin a shout and going down the powerlifting route, but we'll not make any rash decisions yet!

Tonight, pressin' and stuff.

Seated Overhead Press:
Bar x 3x10
40kg x 10
50kg x 10
60kg x 5, 5, 5
65kg x 3, 3, 3
70kg x 2, 2, 2 - Paused at chin
40kg x 5x10

Slingshot Bench
102.5kg x 10, 10, 8+2 - No spotter so stayed safe on the last set

Delts, triceps, upper back and biceps for accessory work. Not the most specific session, but an enjoyable one; seated press is a new movement for me so I'll be edging it up over the coming weeks, enjoyed all that volume even if it was a bit light.
BaconWarriorIcon...15-01-2016 @ 13:46 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Ramsay777 said:
I'm yet to see one of those masks in person! Plans at the moment are to do enough to qualify for SSM u105kg and take it from there... hopefully get a few months to work away continuous niggles I have and actually get some event training in. Tbh I could do with a coach or something, I don't really know how to train anymore. Was heavily considering giving Tom Martin a shout and going down the powerlifting route, but we'll not make any rash decisions yet!
Tonight, pressin' and stuff.
Seated Overhead Press:
Bar x 3x10
40kg x 10
50kg x 10
60kg x 5, 5, 5
65kg x 3, 3, 3
70kg x 2, 2, 2 - Paused at chin
40kg x 5x10
Slingshot Bench
102.5kg x 10, 10, 8+2 - No spotter so stayed safe on the last set
Delts, triceps, upper back and biceps for accessory work. Not the most specific session, but an enjoyable one; seated press is a new movement for me so I'll be edging it up over the coming weeks, enjoyed all that volume even if it was a bit light.


Cube for strongman is the only actual fully kitted strongman program I've saw out there. I'd say its solidly designed assuming you can make 4 days/ week consistently.
Ramsay777Icon...15-01-2016 @ 21:05 
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Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
BaconWarrior said:
Cube for strongman is the only actual fully kitted strongman program I've saw out there. I'd say its solidly designed assuming you can make 4 days/ week consistently.


Thanks I'll have a looky for that.

Did a couple of bits and pieces tonight:

Cross-trainer - Burned 250kals in ~20min. Followed up with some stretching/rolling my lats and legs.

Then some grip work:

Plate pinch:
2x5kg x 30s/side
2x7.5kg x 30s/side x 3

Very Spinny 3" Bar DOH Deadlift:
~30kg x 5
~40kg x 5
~50kg x 2.5 - Grip was fried here
~40kg x 10

Quite enjoyed that, the cardio loosened me off a bit for real deadlifts tomorrow, maybe some farmers if weather permits.
Ramsay777Icon...17-01-2016 @ 01:23 
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Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
Tonight's session...

Deadlifts:
60kg x 5, 5
100kg x 5
140kg x 3
180kg x 3
(belt/straps on)
220kg x 1
230kg x 5

Reverse-Band Deadlifts (beltless, bands drop out just above knee height)
180kg x 3
220kg x 3
250kg x 2, 2, 2, 2, 2

Pendley Rows - 3x8
Yates Rows - 3x10
T-Bar Rows - 3x10
DB Bicep Curls - 3x12

Last heavy deadlift session before the comp, form felt a bit off and I couldn't really "leg press" it from the floor like I usually do, but a decent session. Gonna do a run of beltless stuff once this comp's been and gone, and deficits. I like deficits.
Ramsay777Icon...18-01-2016 @ 21:52 
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Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
Tonight's pressing.

Log - FtOH, 1-motions:
40kg x a good few
55kg x 5
70kg x 3
80kg x 3
90kg x 2
100kg x 1

Seated Overhead Press:
50kg x 8
65kg x 5, 5, 5
70kg x 3, 3, 3
75kg x 2, 2, 2 - Pause at chin
45kg x 5x10

Slingshot Bench:
105kg x 10, 10, 10

Finished with 6 sets of rear delt stuff.

My second log session in prep for Saturday's comp. Cleans felt much better than last week, I'll be resorting to 1-motions and strict presses on saturday so we'll see how that goes... Looking forward to seeing how far I can take the seated press, feeling quick and solid again tonight with everything up 5kg.
Ramsay777Icon...19-01-2016 @ 21:36 
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Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
Squats - Low bar, oly shoes, fairly wide stance for me:
60kg x 5, 3
80kg x 3
100kg x 3
120kg x 3
140kg x 1
(Shoes off)
140kg x 1
150kg x 8 - PB, form was complete s**t though, squats are frustrating as f**k right now.

Deadlifts:
100kg x 5
140kg x 5
160kg x 12 - PB, straps only. 20+ reps if I wanted.

Unsatisfied with my squatting, I went on the crosstrainer for 5 mins to loosen off and did some stretching.

High bar squats:
60kg x loads of triples
80kg x 3
100kg x 3
120kg x 3
140kg x 1

These felt alright, no idea what I'm gonna do about this!

Wee stone session tomorrow and then it's a couple days rest before the comp.
Ramsay777Icon...01-02-2016 @ 21:28 
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Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
Post Edited: 01.02.2016 @ 21:32 PM by Ramsay777
Wee update; Had the qualifer for SSM u105kg last weekend.

105kg log: 5 reps

240kg deadlift: 9 reps

130kg farmers, ~18m: OK time for me, no drops other than at the turn and fairly steady pace.

130kg stone over yoke: 7 reps

A PB in every event (by default really), I guess that's gonna happen when you do next to no comp-specific training! Happy with that all things considered. Strength was good for more reps on the DL and stone but I gassed pretty quickly and lost time catching my breath. anyways, qualified taking 7th place.

Last week had a couple of irrelevant sessions post-comp.

Tonight, pressing:

Seated Overhead Press:
bar x 10, 10, 10
40kg x 5, 5, 5
50kg x 5
60kg x 5
70kg x 3
80kg x 2, 2.
50kg x 8, 8, 8

These all felt heavy, line wasn't great. Think I'll back the weight off a bit and get more quality reps in before pushing it up.

Standing Strict Press:
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5
100kg x 1 - training buddy decided to show-off so I had to keep up of course.

Felt quite good, nice to hit 2 plates despite not going heavy on this in a long time.

Slingshot Bench - All reps paused:
112.5kg x 10, 10, 10

9 sets of upperback/ rear delts to finish. New sandbag shell came home today so I'll be aquiring some sand soon and getting some work in on that for the final.
Ramsay777Icon...03-02-2016 @ 22:06 
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Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
Last night:

Another poor attempt at squatting.

12" Deadlifts - Beltless:
60kg x 10
110kg x 10
150kg x 10, 10, 10

Followed by a lot of squat-related stretching, need to get this sorted out.

Tonight:

Technique work on stones, trying to master the 1-motion which I've never really tried before. ~50" platform:

100kg x 5, 5
120kg x 1 - Chickened out and wrestled it up, lost my speed.
100kg x 1, 1, 1 - Working on getting movement really dialed in.

Made up some conditioning work:

16kg KB swings x 50s/
rest/
16kg KB squats x 50s.
x3 rounds.

This certainly got the lungs going, will do similar things several times a week and slowly increase the duration and intensity in an attempt to improve my fitness.

Biceps - 9 sets.
BaconWarriorIcon...04-02-2016 @ 19:19 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
What's the issue with your squats? Put up a few vids from different angles and I'll have a look if you'd like?
Ramsay777Icon...05-02-2016 @ 21:13 
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Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
They feel pretty crap, and wrong, and I don't really know where my elbows should be.

I actually took this form-check video that night; these felt heavy because I never feel comfortable under the bar, don't look heavy though. This is my "high bar", certainly a bit of buttwink there.



I will get other angles, I'm actually due to start working with a Mr Tom Martin as of Monday to help sort my squat out and bring up my gym numbers....

Anyways, tonight sesh, bench:

All reps paused:
Bar x 10, 10
40kg x 8, 8
60kg x 5, 5
80kg x 3
100kg x 3
120kg x 2, 2

First time doing raw and paused bench for quite some time, all felt good.

Slingshot, paused:
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1

Not had anything over 120kg in my hands for ages, these all moved real nice though the 160 was a bit intimidating!

Slightly wider grip, touch and go:
90kg x 10, 10, 10
60kg x 20, 20, 20

Some light, high-rep tricep and rear delt stuff to finish. Very enjoyable session.
BaconWarriorIcon...06-02-2016 @ 15:56 
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Member 3502, 1009 posts
SQ 240, BP 157.5, DL 275
672.5 kgs @ 110kgs UnEq
Post Edited: 06.02.2016 @ 15:58 PM by BaconWarrior
Ramsay777 said:They feel pretty crap, and wrong, and I don't really know where my elbows should be.

I actually took this form-check video that night; these felt heavy because I never feel comfortable under the bar, don't look heavy though. This is my "high bar", certainly a bit of buttwink there.





Seeing Tom Martin says first is the best course here! However, just for something to mull over, from what I can see, it's that you're sitting back too much and leaning forward to keep the bar over your heels. Ideally with high bar you should be staying upright to keep the posterior chain out of the equation. As for elbows personally I find that pushing them forwards helps keep my upper back straighter.

Your options from what I can see:
- Swap to low bar (not exactly ideal for strongman, can't hurt though)
- Improve ankle mobility to improve forward knee travel
- stretch your hamstrings a good bit
- Work hip mobility to help force your knees out more
- Possibly widen stance and point toes out more (helped me)
- warm up for squats with a doubled mini band/ mark bell hip circle thingy around your knees (will help drill the forcing knees out bit more)

Hope this helps man.
Ramsay777Icon...06-02-2016 @ 17:55 
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Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
Post Edited: 06.02.2016 @ 19:59 PM by Ramsay777
BaconWarrior said:
Your options from what I can see:
- Improve ankle mobility to improve forward knee travel
- stretch your hamstrings a good bit
- Work hip mobility to help force your knees out more
- Possibly widen stance and point toes out more (helped me)
- warm up for squats with a doubled mini band/ mark bell hip circle thingy around your knees (will help drill the forcing knees out bit more)
Hope this helps man.


Thanks man, I've actually started on all of the above so hopefully you've confirmed I'm on the right track, I think mobility is certainly a big issue here. I've been getting very lazy with my stretching but for the past few days I've been hitting hips/ ankles/ calves/ quads/ hammies for a good 2-3 minutes a side.

Today's first session:

14lbs sledgehammer hitting a large tyre x 45 secs into 70kg farmers x 45 secs

Did 2 rounds of this and was completely wrecked, this is the training I need to be doing. 90 seconds of pain.

Tyre Flips - My big, heavy, tread-less beast:
3 Flips x 5

Alternated with training buddy so not much rest, some reps were really nice, other's not so much but good to get back on it.

Atlas Stones:
100kg x 3, 3 - 1-motions
120kg x 3, 3 - Lapped


Session no. 2:

Deadlifts:
60kg x 5, 5
100kg x 5, 5
(Suit on)
140kg x 3
180kg x 3
(Belt on)
220kg x 2
250kg x 2
270kg x 2 - PB of sorts, never repped anything over 260kg
300kg - Failed above knees

The 300kg would have gone up if I'd put something on my thighs to reduce friction, I usually deadlift with leggings on. Had it videoed and I'm not sure I like how the suit rounds my back over so much. More work needed but I'll be sticking with rep work for the next few months, not too interested in a weight PB until the final's over.

2" Deficit - Beltless
180kg x 5
200kg x 3
210kg x 1

All nice, that's enough for my posterior chain today.
shortandmightyIcon...07-02-2016 @ 09:27 
Aiming for a 250 squat by the end of 2012
Member 1989, 3169 posts
SQ 240, BP 140, DL 270
650.0 kgs @ 90kgs UnEq
Nice work. On the deadlift suit front, I found focusing on pushing your chest and head up takes a lot of the rounding out of the back. I was doing the same thing and watched some videos of powerlifting using suits and took some cues from them.

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