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Benvie's 2016 strongman

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BenvieIcon...16-03-2016 @ 12:33 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Wednesday 16 March

Viking press (weight on pins)

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

Circus dumbell x some tech work

Axle push press

85kg x 3 sets of 6

CGBP

80kg x 8
100kg x5

Add slingshot

100kg x 2 sets of 8

Front hold

14lb sledgehammer + 12.5kg of plates x 2 holds

Band pushdowns

Heavy Band x 2 sets of 15

Another pretty good session today. The only disappointing thing is that my technique with the globe dumbells seems to have well and truly gone to rats**t. I'll need to get it sorted out before my comp in may. On the plus side viking press is going in the right direction.
BenvieIcon...18-03-2016 @ 11:32 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Friday 18 March

Squat

160kg x 3
180kg x 1
190kg x 1
200kg x 1
160kg x 2 sets of 5

Safety bar box squat

105kg x 2 sets of 5
120kg x 5

Sledgehammer

14lb, 10lb and 7lb hammers x 8 hits on each arm, one after another for 2 runs through.

OK session, looked back and realised that the last time I did any even moderately heavy back squatting was on 17 January 2015 and I haven't even front squatted since the tail end of last year. With that in mind decided to just test the water and see where I'm at with squats. 200kg was fairly comfortable so I am happy with that as I know I can get 200kg with no real training. The rest wasnt anything exciting but decent enough.
BenvieIcon...20-03-2016 @ 19:56 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Sunday 20 March

Training up in Huntly with dave today.

Viking press (approx weight in the hands)

105kg x 5
115kg x 2 sets of 5

Keg toss

8, 10, 12, 14 and 16kg kegs over an approx 3 and a bit metre fence x 3 runs through.

Sandbag carries

90kg, 110kg, 90kg x 10m each
90kg, 110kg, 90kg, 110kg x 10m each
90kg, 90kg, 90kg x 10m each

Stones

A couple of reps each with 80, 90, 110, 120 and 130kg and a fail at 160kg. Rushed through the stones a bit and didn't really have a proper go at the 160.

Good session up in Huntly today. Keg toss was fun but could do with some practice to make sure I get the right trajectory on them as I had a couple if misses with easy weights due to that.

Sandbags felt a bit slow and laboured today but my legs were still feeling heavy from squats the other day.

A good session though and always a good atmosphere up in Huntly.
shortandmightyIcon...20-03-2016 @ 20:49 
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
Good to see you up with us today Neil, it was good fun.
BenvieIcon...21-03-2016 @ 20:17 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Cheers dave.

Monday 21 March

12" deadlift

230kg x 5

Suit on

245kg x 5

I was really sore before I even got to the gym today. Everything felt like a bit of a grind and my weights were a fair bit down today. Weights may have been down a bit but got some work in I guess.

After that just did some biceps and other bodybuilding type stuff. Not a total write off of a session but certainly not one of my best. Could probably do with a wee bit of rest as I'm feeling fairly beat up.
BenvieIcon...24-03-2016 @ 14:20 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Wednesday 23 March

Playing rugby down in Glasgow but only played the last 15-20 minutes as it was a cup match and I missed the last round so got dropped to the bench. Was pretty busy when I was on the park but didn't play long so wasn't too sore after.

Thursday 24 March

Viking press (weight on the pins)

90kg x 5
100kg x 5
110kg x 4
80kg x 10

CGBP

100kg x a set of 6 (miscounted) a Nd a set of 5

Add slingshot

100kg x 10

Front hold

14lb sledgehammer + 12.5kg of plates x 2 holds

Tate press

20kg x 2 sets of 10

Supersetted with

Some sets of 15 db laterals

I felt pretty beat up before my session today with sore elbows and shoulders. However it ended up being a pretty decent session.
BenvieIcon...27-03-2016 @ 15:21 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Sunday 27 March

Prowler truck pull

Worked up to a run of about 18m at 340kg in 23 seconds and was happy with that.

Arm over arm

Worked up to 270kg on the prowler for 15m in 36 seconds. Fairly mediocre but not awful.

Yoke press

70kg x 5
80kg x 5
90kg x 3
110kg x fail, it was a pretty half hearted attempt if I'm honest.

Had a crew of 6 of us down at results today which was really good and led to some friendly competition on the events and everyone pushing each other on. A reasonable session from me, particularly on the truck pull.
BenvieIcon...28-03-2016 @ 23:02 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Monday 28 March

12" Deadlift

195kg x 5
220kg x 5

Belt on

235kg x 3,pretty comfy and more there.

Suit on

260kg x 4, first three felt comfy and then the fourth felt really heavy and took an age to come up

Bent over rows

155kg x 2 sets of 10

A wee bit of other assistance stuff but nothing worth logging. Also dicked about a bit having a standing long jump and high jump contest with junior, Jim, mushy and a few others for some fun.

Deadlift started off well and I just seemed to hit a wall on the fourth rep with 260kg. The third was comfortable followed by the next rep taking a full six seconds to go up, it was still smooth enough just a real grinder. Still a reasonable session.
BenvieIcon...30-03-2016 @ 12:58 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Wednesday 30 March

Viking press

90kg x 5
100kg x 2 sets of 5

Paused bench

100kg x 5 sets of 2

Db bench

35kg x 2 sets of 8

Today was tough. I am feeling very beat up at the moment, the run up to this comp has been hard going but I won't have long to go before I get a rest week. Still managed to get some work in though despite feeling so beat up.
BenvieIcon...04-04-2016 @ 21:51 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Friday 1 April

Some sandbag and some stones, pretty s**te really.

Monday 4 April

12"deadlift (used the wagon wheels rather than off blocks today)

All suited

232kg x 5
252kg x 4, comfy
262kg x 2, didn't fasten the collars so they were lopsided reps and felt as dodgy as you'd imagine.
232kg x 8, last couple were tough, I reckon 8 was my limit today.

Prowler truck pull

350kg x 2 runs of about 18m, first one was about 30 sec with a couple of slips, second one was 26.9 seconds, a better run but still a couple of slight slips so room for improvement.

Another tough session today as I'm pretty beat up and broken but got some good work in. Don't feel like I'm anywhere near my best for the upcoming comp but hopefully should manage to put in a halfway decent performance.
BenvieIcon...06-04-2016 @ 13:29 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Wednesday 6 April

Viking press

100kg x 5
110kg x 2 sets of 4
100kg x 8

Paused bench

100kg x 3 sets of 2
110kg x 2 sets of 2
120kg x 2 (touch and go)

Add slingshot

120kg x 8 (touch and go)

Circus dumbell

Some reps with the 53 and 64kg dumbells.

Finished off with a bit of messing about with the rolling thunder.

An alright session, I think that the viking press must be some sort of default pb. Still sore and in need of a rest but managing to get some work in.
BenvieIcon...15-04-2016 @ 14:31 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Haven't logged my last few sessions but did some work with the sandbags and 12"deadlift up to 260kg x 4 in the last couple of sessions.

Friday 15 April

Viking press

Worked up to 110kg for 5 for a default pb.

Paused bench

110kg x 6 doubles

Add slingshot

110kg x 10

And that was that. Last proper pressing session before the comp a week tomorrow. One more events session and It'll be a rest week before the comp. Glad of the rest as I've got quite a few niggles but hoping comp day will be OK.
BenvieIcon...16-04-2016 @ 17:24 
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embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
Saturday 16 April

Sandbags over 48" yoke

110kg x 2 bags for 5 runs of 10m each and 4 bags for a run of 10m each. Wasn't overly quick on the last run but got through it.

Stones to 50" platform

Singles or a couple of reps with 100, 116, 120, 130 and 155kg and a run of all of them but failed the 155. Stones kept slipping on my shirt so will just get the vet out this week and go shirtless in the comp next week so that'll be a nice treat for all the other guys in the comp.

A fairly average session. Now it'll just be time to rest and eat before next week. Not feeling amazing ahead of the comp but hoping to pick up some points on my good events and avoid losing too many on my poorer ones so should be fine. After all I only need the body to hold together for five events.

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