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Benvie's 2016 strongman

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BenvieIconBenvie's 2016 strongman03-01-2016 @ 13:41 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
New journal for a new year.

Sunday 3 January

Deadlift

180kg x 3
200kg x 2
220kg x 2

Suit on

240kg x 6
220kg x 8, rattled through the reps pretty quickly on both sets.

Farmers holds

110kg x 2 holds
130kg x 3 holds

A bit of a tough one today, short on sleep, food and motivation as I am lateshift weekend and also full of the cold after standing out in the pissing rain and wind for an hour and a half last night at work. However got some decent reps in on the deadlift, would have had a few more reps at 240kg if I'd needed them, likewise with the set at 220kg. The farmers holds were fairly mediocre but much as I expected them to be and still not disastrous by any means.

Coming into 2016 I feel like I'm in reasonable form on most events and am hoping to have a decent year in competition. Got my first one in only 3 weeks so this is the final push leading up to it.
Ramsay777Icon...03-01-2016 @ 14:01 
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Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
Post Edited: 03.01.2016 @ 14:02 PM by Ramsay777
Good reps on the deadlift there man, I'm starting to regret having a very lazy off season, this comp's snuck up on me big time and it's looking like a strong lineup.
BenvieIcon...03-01-2016 @ 20:59 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Cheers bud. Yeah it looks like a strong lineup assuming everyone turns up. Gonna need a lot of reps to score well in any of the events I think.
BenvieIcon...05-01-2016 @ 15:37 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Tuesday 5 January

Log ftoh

Did various warmups to 95kg

100kg x 3
105kg x 2 sets of 3

Farmers holds

95kg x 1 hold
135kg x 2 holds

Happy with the log today, dropping most of the assistance stuff for the last couple of weeks before the comp. Log is going OK and feeling relatively snappy.
BenvieIcon...09-01-2016 @ 20:22 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Saturday 9 January

Farmers

90kg x 20m
110kg x 20m
120kg x 20m
130kg x 20m

Stones to 48"

100kg x some
118kg x 3
130kg x 2 sets of 3

Hard going today, was super busy at work the past few days and my son decided that quarter past 6 was an appropriate time to get up today so it was a struggle to get going. However it ended up being a pretty reasonable session. Stones were OK but need to be quicker.
BenvieIcon...11-01-2016 @ 14:56 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Monday 11 January

Deadlift

Worked up to 240 for two sets of 5

Finished with some doh holds and pinch grip work.

Still a bit sore from the weekend today but quite happy with my final heavy deadlift session before the qualifier. The deadlifts felt like a bit of a grind but I am confident I should be able to get at least another couple of reps when I'm better rested. Just a couple more sessions and then it'll be time to rest up and eat lots before the comp.
BenvieIcon...15-01-2016 @ 22:22 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Wednesday 13 January

Did some log pressing up to 105kg. Nothing too startling as I was on knock back shifts all week starting with a nightshift Monday and Tuesday into dayshift on Thursday so had no sleep due to the quick turnaround. I did however manage to get some pressing in.

Friday 15 January

Farmers up to 120kg for 20m with a drop and turn at halfway. Nothing exciting but OK I guess.

Stones to 48"

Worked up to the 130kg stone for 4 reps in about 50 seconds. Could have gone faster and had to retacky a couple of times as it's a new stone. Happy with the stones today though.

That was my last heavy session before the qualifier a week tomorrow. I would have liked a bit longer to work on things but am feeling OK about where I am now, hopefully with a week of rest and plenty of food I'll do OK next week.
BenvieIcon...23-01-2016 @ 22:17 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Post Edited: 23.01.2016 @ 22:34 PM by Benvie
Saturday 23 January

Had the scotland's strongest man u105 qualifier today. It was in Peterhead which meant that it was only a 50 minute drive to the venue which made a pleasant change. I've been weighing in well under so was able to eat and drink before hand which is also a nice change, ended up weighing in at 103 fully clothed with shoes on.

After weigh in was a bit of a wait so got another breakfast, then back to the gym for the first event.

First up was log press of 105kg for reps. I was out 13th and had seen pretty much everyone do well by that point. I wasn't overly confident as I'm generally not a great presser but went out and got 4 reps. I'd have been happy with this before the comp started but most guys were getting at least 6 so I finished down in about 12th or 13th and didn't pick up many points.

Next was deadlift for reps at 240kg. I was banking on this one being a good event for me as it had been good in training. Got 7 reps which I was slightly disappointed with as I'd pulled 235 for 8 a few weeks ago in training with a bit left in the tank. However this got me decent points and I was somewhere around equal 6th or so.

Next was farmers at 130kg a hand for 20m with a drop and turn at 10. They were quite a low pick up but the handles were grippier than I expected. As a result I finished in 22 seconds which I was fairly happy with but only out me in the bottom end of mid table. I took too long setting my grip for the pick up at the turn, but if I'd rushed it I might have had a drop and lost time. Just happy with a clean run as I thought I might lose big points on this.

Last up was stones, I had been pretty mediocre up to this point so was a point and a half outside the qualifying places. However stones is usually pretty good for me so I knew I could pull it back with a good performance. It was 130kg over a 48" yoke for reps and I got 6 reps. Happy with that as it's more than I've done in training, maybe could have squeezed out one more rep if I'd gone a bit quicker but I was pretty burst by the end. A heap of guys got 6 or 7 but crucially the guy immediately above me in the standings got 5. As a result I found out after a bit of a tense wait that I'd made it into the final by half a point.

Not overly happy with my performance as I feel I could have done better on a few events but I qualified and that's the main thing. Although I was slightly off my best today I did think the standard was way higher than in previous years and I'll need to step it up a bit for the final. I've got 13 weeks to prepare so hopefully should be in good form for it.
BenvieIcon...27-01-2016 @ 19:18 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Post Edited: 27.01.2016 @ 19:24 PM by Benvie
Wednesday 27 January

Lots of stretching, foam rolling and 500m on the concept 2.

Axle powerclean and pushpress ftoh

72kg x 3 sets of 5
92kg x 3 (doh belly clean for these)

Then did a medley of pushing the prowler with an added 40kg for 22m, pulling it back followed by 20 hits (10 each arm) of a tyre with a 10lb sledgehammer for two runs through. Then did 12 flips of the 200kg ish tyre with the same deal on the sledgehammer.

Finished with 500m on the concept 2 in 1 minute 49.

Nothing heavy today and just a bit of a loosener after Saturday's comp. A decent bit of conditioning work though. Planning to get back to proper training on Saturday or early next week.

The events were announced for the ssm final today and aren't too bad for me. I will need a bit of work on fitness and viking press as it's probably my weakest pressing event, got time to improve though.
BenvieIcon...29-01-2016 @ 17:36 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Friday 29 January

Viking press (weight on the pins)

80kg x 5
90kg x 5
100kg x 5

Yoke press

50kg x 5
70kg x 5
80kg x 5

CGBP

80kg x 3 sets of 8

Add slingshot

100kg x 8

DOH 12" deadlift

120kg x 2 sets of 5
150kg x 5

Finished with 500m on the concept 2 in 1 minute 44.

Nothing crazy again today. Viking didn't feel too bad, got 5 reps fairly comfortably on my top set and that's close or equal to the most I've done on that set up, still plenty of work to do though as that's still well below comp weight.

Yoke press felt horrible, weights were easy but stability was all over the shop, should be OK with a bit of work on it though. The deadlifts were just messing around to find a decent set up for 12" pulls as I've got that in my next comp, a wee bit of grip work too.
BenvieIcon...01-02-2016 @ 17:40 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Monday 1 February

12" deadlift

190kg x 3 sets of 10

Speed deadlift

140kg against doubled up green bands x 5 sets of 3. No idea what the band tension was at the top but was able to keep my speed fairly good.

Db rows

55kg x 3 sets of 12, it was the 55s down to laziness as I'd have had to move a heap of stuff to get at the 60s.

Did a few Bodyweight Chins too.

Finished with 1000m on the concept 2 in 3 minutes 56.

A post nightshift session today with only 3 hours sleep so wasn't expecting much. Nothing startling in the session but a fairly solid effort. It was my first time doing banded deadlifts and they felt OK, think they will take a wee bit of getting used to though.
BenvieIcon...03-02-2016 @ 11:52 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Wednesday 3 February

Viking press (weights are just what was on the pins)

100kg x 2 sets of 6 and a set of 5 (back cramped on the last one)
80kg x 2 sets of 10

Yoke press

70kg x 3 sets of 8

CGBP

80kg x 2 sets of 8

Some high rep db laterals and rope pushdowns

Finished with two runs of just under 25m each way with the prowler with 40kg added, push out and pull back then straight into 20 hits with the 14lb sledgehammer (10 each arm).

A pretty decent session today. The weights on the viking press aren't anything special but hopefully with a bit more work it won't be a total disaster in the comp in 12 weeks.
BenvieIcon...05-02-2016 @ 15:33 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Friday 5 February

Prowler truck pull on the astroturf

180kg x 18m
220kg x 18m
Added the rope in
250kg x 2 runs of 18m
280kg x 2 runs of 18m

All the distances are approximate as I didn't measure it out. Weights are just the plates and don't include the Prowler itself.

Sandbag over 54" yoke

4 runs of 110kg x 10m and 100kg x 20m.

Decent enough today. The pulls felt OK but a lot of it was trial and error to get a good set up. Did one of the heavier runs in my climbing shoes and they were actually worse than trainers on the astroturf. The bags were fairly average, think my legs were slightly tired from the pulls and out of practice. Certainly not terrible though. I was a disgusting sweaty mess by the end of that session.
BenvieIcon...08-02-2016 @ 13:42 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Monday 8 February

12"deadlift

205kg x 2 sets of 10
225kg x 5

3" deficit speed deadlift

160kg x 3 sets of 3

Yates rows

160kg x 2 sets of 10

Pretty solid session today. Cut some of my assistance stuff as I've got rugby on Wednesday and don't fancy 80 minutes with a broken back. Planning to just keep the deadlift steady up to the comp and not do anything crazy heavy in training.
BenvieIcon...09-02-2016 @ 14:33 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Post Edited: 09.02.2016 @ 14:34 PM by Benvie
Tuesday 9 February

Viking press x some

Yoke press x some

CGBP x some

Finished with some rope pushdowns and such.

Absolutely s**te session today, it was just one of those days where everything felt heavy and I struggled with weights that should have been warmups. However, just one of those days, I will have to move on and make sure my next session at the weekend is better.

A couple of days off training now to go down to Yorkshire to play a bit of rugby.

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