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sexymikehowarthIcon...07-05-2012 @ 20:17 
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improvements to be made -

A

I eat far too much food that is of very little nutritional value... Mostly due to a lack of forward thinking and flexibility

B

Weights on the weekend... Events on a weekend...Just not there... and in the long run will have a negative effect on me defending my strongman titles on the road to worlds strongest man. I fear my weekends are just too busy between works for me to be able to correct this to any degree. I can't lift heavy when exhausted.

Still, I can improve my diet starting with porridge for breakfast with maybe a protein shake...and at the weekend I can try to use my break periods to do kettlebell circuits or (lightbulb moment!) stretch my back, glutes and hamstrings ALL of which are inflexible to the point it is affecting their strength development and causing discomfort as I stand for extended periods
davidhowarthIcon...07-05-2012 @ 20:58 
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Americans 'win' with cheese
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Post Edited: 07.05.2012 @ 21:04 PM by davidhowarth
Training is looking good, on the event thing im thinking of doing some in each session instead off doing it all on a sunday.

oh and for breakfast i still have (what you told me to have 12 months ago) 1 scoop of protein powder, one table spoon of peanut butter, 500ml of milk (or there abouts) 2 handfuls of oats. IT WORKS WELL FOR ME Happy



good to go first thing in the morning......
sexymikehowarthIcon...08-05-2012 @ 00:08 
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Just noticed the comment Dave

Yeah simple things work well in the long run, including a healthy breakfast
chaosIcon...08-05-2012 @ 15:54 
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SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
Training looking really good Mike and that's some f**kin squatting there too
sexymikehowarthIcon...09-05-2012 @ 20:50 
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chaos said:Training looking really good Mike and that's some f**kin squatting there too


Thanks John mate

Wednesday 9th May 2012

Instead of doing some Olympic lifting and coaching I had to get my squats in at osg as my mate is borrowing my bumble bees sleeves for a week

So

Back Squats bands

20kg x 1
70kg x 1
120kg x 1
170kg x 1
200kg x 1
215kg x 3,3

Deadlifts alternating mixed grip

210kg x 1
225kg x 3,3

Wonderful

Holds

1 minute

Dumbell Hammer Curls

15kg x 25 into 10kg x 10 into 4.5kg x 10

Glute and lower back stretches to finish
sexymikehowarthIcon...09-05-2012 @ 21:16 
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With any luck I will do a pressing session tomorrow and (which is important) get some unilateral leg work done aswell... Maybe at an evening exercise class

I'm not convinced I log it... but I try and do some lunges or Bulgarian split squats in once a week

After this cycle I will try and get rid of the minor bleed/tear in my left thigh

I will know this niggle will have gone again when I am able to do pistol squats without pain or wall up stairs two at a time

Rehab

Rolling pin work on legs and back, some more stretches
chaosIcon...10-05-2012 @ 09:16 
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Member 2047, 17255 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
Strong squatting and good pulls!
sexymikehowarthIcon...10-05-2012 @ 11:31 
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chaos said:Strong squatting and good pulls!


They were up there with the best once done my regular viewer

215kg is my 3RM... I may settle for 222.5kg for three in a couple of weeks considering how hard they were yesterday

Will do 235kg for three deadlifts that same session too

It's good to actually squat weights that are mentally testing

In quite a bit of pain today so my day starts with some porridge, (can't handle a protein shake in the morning) a couple of cookies and milk then some lower body stretches to put humpy dumpy back together again
sexymikehowarthIcon...11-05-2012 @ 03:34 
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Post Edited: 11.05.2012 @ 20:50 PM by sexymikehowarth
Thursday 10th May 2012

Bench press
band doubled under

60kg x 5
100kg x 5
140kg x 5,5,5,5,5

Band assisted chin ups wide, pronated grip

BW x 10,10,10

Pec Dec

57.5kg x 20
80kg x 20
102.5kg x 20

Lat Pull Downs same grip as chins

80kg x 10,10,10

Tricep Pushdowns

40kg x 20,20,20

Then had a quick snickers before...

Circuits

45 minutes

Fell asleep before work...oh and had a very good stretch off my back, legs and shoulders as they are all a tad beat up

Rolling pinned the same areas later and hockey ball my common insertions too
chaosIcon...11-05-2012 @ 08:57 
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Member 2047, 17255 posts
SQ 262.5, BP 170, DL 300
732.5 kgs @ 108kgs UnEq
When you use bands double under - what does that mean and what does it do? Excuse my ignornace I just can't picture it! Grin Confused
sexymikehowarthIcon...11-05-2012 @ 10:27 
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chaos said:When you use bands double under - what does that mean and what does it do? Excuse my ignornace I just can't picture it! Grin Confused


Instead of using two bands attached to the floor via dumbbells or anchor or some sort

I use one. Put the bar on the bench itself and wrap the band over the bar at each end and under the bench in the middle... Then I upright row the bar and place it in the rack position
JCIcon...11-05-2012 @ 14:22 
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Thats some strong banded bench work above mate
sexymikehowarthIcon...11-05-2012 @ 20:44 
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Post Edited: 11.05.2012 @ 20:47 PM by sexymikehowarth
JC said:Thats some strong banded bench work above mate


Thanks!

I couldn't do dips after benching because of the elbow pain so I know I worked to my potential for once

My arch is improving so the numbers probably reflect a better set up aswell

I will video a bench set for you and others to look at at some point

Friday 11th May 2012

14.25" Deadlift
alternating mixed grip

70kg x 3
120kg x 3
170kg x 3
220kg x 1
250kg x 1
270kg x 1
220kg x 5

On course... I want 300kg from here in a couple of months which will finally mean I can pull to some competency*

Dumbell Screw Curls

10kg x 25

I helped Mandy and becky do some kettlebell circuits ore workout which I think got me in the correct mindset for today's pulls

Glute, hamstring and lower back long hold stretches to finish

The asymmetries in my body are quite impressive and constant... Whenever I stretch I'm always reminded of this

That's four sessions done this week which is fine... The weights sessions have all been pleasantly strong...can see me losing a bit of unecessary bodyweight over the next few weeks due to dietary adjustments and although this may sacrifice the pbs which are ready to be cashed in I can live with that

We'll see

Off to Edinburgh for three days, back to it Monday

*more than Joni
JoniIcon...14-05-2012 @ 08:02 
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left the country satisfied
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SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
(only because joni doesnt have 14.25 to pull from)

but hey, now i have the warehouse, and am getting in some pallets, should build some kind of partial pull set up!

looking consistently strong mate, you dont seem to peak, just flatly strong Grin watch out for the wear and tear from heavy work week in week out!
CuddlesIcon...14-05-2012 @ 09:17 
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Eat.Cycle.Sleep.Win
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SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
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JC said:Thats some strong banded bench work above mate


x2.

And PEC DEC!!!!!

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