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Benvie's 2016 strongman

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BenvieIcon...13-02-2016 @ 16:08 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Post Edited: 13.02.2016 @ 22:07 PM by Benvie
Wednesday 10 February

65 minutes of rugby down in ilkley against the combined English police. Tough going on a pitch that resembled a ploughed field after about 20 minutes. Played at tighthead against a big old unit but more than hepd my own at scrum time. We win 29-19 and although I didn't injure myself I felt pretty broken the next day and my legs were pretty heavy after wading through the mud.

Saturday 13 February

Prowler truck pull (no rope, weights are just the plates)

190kg x 2 runs of 18m
230kg x 18m
250kg x 18m

Medley of 10 flips of the 200kg tyre into 20 hits of the tyre with the 14lb sledgehammer twice through.

Finished with 1000m on the concept 2.

Hard going today, was still pretty sore from rugby with very heavy legs making the last prowler pull torturously slow and tough. I also got woken up at 5 this morning by my son which rarely helps training. Got some decent work in though so not too bad.
BenvieIcon...15-02-2016 @ 15:15 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Monday 15 February

12"deadlift

205kg x 10
225kg x 5

3" deficit speed deadlift

180kg x 5 sets of 2

Yates rows

180kg x 2 sets of 10

Fairly solid session today.
BenvieIcon...17-02-2016 @ 17:32 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Wednesday 17 February

Viking press x 3 sets of 8, used the other viking press which I don't normally use so not sure on the weight as the frame itself is heavy.

Yoke press

70kg x 8
80kg x 2 sets of 6
90kg x 3

CGBP

90kg x 2 sets of 5

DB laterals x some

Nightshift week so didn't go crazy and just got some reps in.
BenvieIcon...20-02-2016 @ 13:43 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Saturday 20 February

Yoke

225kg x 2 runs of 15m
285kg x 2 runs of 15m
305kg x 2 runs of 15m

Prowler truck pull

200kg x 15m

Add rope

300kg x 2 runs of 15m
340kg x 2 runs of 15m

Today was my first time doing yoke in far too long and wasn't anywhere near as quick as I'd like on it. Still managed 305kg in a solid enough time though and I'm sure with a couple more weeks training the speed will come back.

Prowler pull was horrible again today but I think it was better than I've been on it. Still room for improvement on technique but solid enough.

Didn't have time for anything else but a pretty reasonable, if short session.
shortandmightyIcon...20-02-2016 @ 15:27 
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
Decent little session Neil, that's a fair weight on the prowler.
BenvieIcon...20-02-2016 @ 16:55 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Cheers dave, it is pretty tough on the astroturf but slightly less so than tarmac. Just looking to work on technique and work on endurance in my legs for the final.
BenvieIcon...22-02-2016 @ 11:16 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Monday 22 February

12"deadlift

210kg x 2 sets of 8
230kg x 4
250kg x 1

3" deficit speed deadlift

180kg x 5 sets of 2

That was all I had time for today as I am on a funny shift at work. Everything felt like a bit of a grind today but got some decent work in on the deadlift.
BenvieIcon...23-02-2016 @ 22:28 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Tuesday 23 February

Viking press (all weights are just what's on the pins)

90kg x 5
100kg x 2 sets of 5
80kg x 10

Yoke press

70kg x 8
80kg x 6
85kg x 6

CGBP

90kg x 3 sets of 5

DB laterals and rope pushdowns for a couple of supersets of 15.

Good session tonight.
BenvieIcon...26-02-2016 @ 14:31 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Friday 26 February

500m on the concept 2, didn't take a not if time but think it was about a minute 40 something.

Sandbag loading over 52" yoke

100kg, 110kg and 110kg x 6 runs from 10m out.

Stones to 50"

100,116,120, 130kg x 3 runs through
100kg x 6 one motions

Prowler medley of 45m with the prowler with 40 and then 80kg of plates added followed by 20 hits with the 14lb sledgehammer. Did two runs through.
BenvieIcon...29-02-2016 @ 21:54 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Monday 29 February

12"deadlift

190kg x 8
210kg x 8
230kg x 5

Suit on

250kg x 5

2" deficit speed deadlift

180kg x 5 sets of 2

DB row

60kg x 2 sets of 15

Prowler truck pull

200kg of plates plus a 100kg man x a single run of 20m in 26 seconds. Was a bit rusty and had a couple of major stumbles at the start. Otherwise I think I'd have been sub 20 seconds.

Really good session tonight. Felt pretty flat when I arrived after a long few days at work with early starts but got into it well. Deadlift is ticking along nicely and 12" doesn't seem as horrible a height fir me as a lot of other guys are finding it. Only did the prowler pull to work in with Jim and mushy but a good one to get the quads burning.
BenvieIcon...02-03-2016 @ 12:54 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Wednesday 2 March

Viking press (weight on the pins)

90kg x 5
95kg x 2 sets of 5
80kg x 10

Circus dumbell x some at 53 and 64kg. Just trying to get back into the swing of things with the globe dumbells. Quite rusty but not too bad.

Did some other stuff but nothing exciting or worth logging.

Fairly lacklustre today but OK I guess.
BenvieIcon...09-03-2016 @ 14:26 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Training was pretty poor the last week as I was full of the cold and nightshift over the weekend. Got a couple of sessions in but nothing very good.

Wednesday 9 March

Viking press (weights are what's on the pins)

80kg x 5
90kg x 5
100kg x 5
110kg x 3
90kg x 2 sets of 8

Axle push press (one powerclean per set)

87kg x 3 sets of 6

Db bench

40kg x 5
30kg x 2 sets of 12

Db laterals x some

Band pushdowns x some

Better session today, finally making some progress on the viking press. Still plenty more work to do before the comp but going in the right direction.
BenvieIcon...12-03-2016 @ 14:52 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Saturday 12 March

Prowler truck pull

200kg x 2 runs of 18m

Add the rope

250kg x 18m
305kg x 18m, quick
335kg x 18m, a bit slower but quicker than last time I did it.

Sandbags over a 48" yoke

100kg and 110kg x 2 runs from 10m
100, 110, 100 and 110kg for a run from 10m

A pretty decent session today. Sandbags were a bit slow but my legs were already pretty drained after the prowler.
BenvieIcon...14-03-2016 @ 21:15 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Monday 14 March

12"deadlift

200kg x 3
210kg x 5
220kg x 3
237.5kg x 3, had intended to do 5, felt really heavy

Suit on

260kg x 5, felt much better.

Band assisted wide pull ups

Light band x 3 sets of 10

Supersetted with

DB row

60kg x 2 sets of 12

Just a quick one today as I was taking my son to the park after and didnt have time for a long session. The session started off fairly poorly and everything felt pretty heavy. However things ended up being not bad, pretty happy with 260kg for 5 and it felt like I had another rep or two in me too.
BenvieIcon...14-03-2016 @ 21:15 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Post Edited: 14.03.2016 @ 21:16 PM by Benvie
Double post.

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