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Chris's Strongman Journey

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richards9876Icon...25-05-2009 @ 20:16 
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Still mostly bodybuilding
Member 501, 10465 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 94kgs UnEq		So how does this look for a 3 days split?

Tuesday:
Deadlifts
T Bar Rows
Lat Pulldowns
DB Curls
Shrugs

Wednesday:
Front Squats
Back Squats
Standing Calf Raises
Leg Curls

Friday:
Incline Bench Press
Clean & Press
Push Press
DB Overhead Press
Lateral Raises
Weighted Dips


Then on a Sunday i plan on getting down to olympic to train events and on the weeks i cant make it i will train with some of the equipment i have at home.

Was also thinking of adding some rowing in for cardio but wasnt sure which night to do it on and for how long.
Also, i plan on training 5x5 for 3 weeks then doing singles on the fourth week.


Anyway, ive read though quite a few journals and have come up with the above which is based on my current training but with some slight tweeks .
All suggestions would be greatly appreciated.Confused
BoarIcon...25-05-2009 @ 20:19 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
i cant offer any decent advice coz i never stick to routines very well , but mabie some nice high rep - short rest sets to get the cardio up ? rowing is awsome though ! i do kettlebell stuff - higher rep swings and snatches are near unbeatable
JoniIcon...25-05-2009 @ 20:21 
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left the country satisfied
Member 10, 19241 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq		on a right track mate.

You could actually just write that as:

tue:
deadlifts + assistance

wed:
squatting

fri:
clean & jerk/push press (always do the most technical one first, followed by power movements, and assistance in the end, if time/ammo)
+ some assistance pressing

all that assistance doesnt help much, so do them as you see fit, but main focus on the main lifts - technique wise, strength wise, volume wise, time wise and so on. Give them 100%, and what ever remnants are left, use for the wee assistance stuff.
richards9876Icon...25-05-2009 @ 20:22 
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Still mostly bodybuilding
Member 501, 10465 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 94kgs UnEq		Ive heard great things about kettlebells but my gym doesnt have any.

With the high rep stuff what %1RM would you normally work at?
richards9876Icon...25-05-2009 @ 20:24 
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Still mostly bodybuilding
Member 501, 10465 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 94kgs UnEq
Joni said:
on a right track mate.

You could actually just write that as:

tue:
deadlifts + assistance

wed:
squatting

fri:
clean & jerk/push press (always do the most technical one first, followed by power movements, and assistance in the end, if time/ammo)
+ some assistance pressing

all that assistance doesnt help much, so do them as you see fit, but main focus on the main lifts - technique wise, strength wise, volume wise, time wise and so on. Give them 100%, and what ever remnants are left, use for the wee assistance stuff.


So if i aim to give the big movements 100% then if theres anything left in the tank for assitance then cool?

What reps ranges would you reccomend?
richards9876Icon...26-05-2009 @ 19:56 
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Still mostly bodybuilding
Member 501, 10465 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 94kgs UnEq		Just got back from the gym and had a pretty decent session even managing to beat my previous personal best on deadlifts.

Deadlifts
10x100kgs
10x100kgs
2x160kgs
1x180kgs
1x190kgs PB
FX200kgs

Couldnt even get 200kgs off the floor but i was still happy that i managed to increase my previous 1RM by 10kgs. Wasnt a fluid motion but i managed to lockout so am chuffed with that.

T Bar Rows
5x5 @ 60kgs

Not sure whether thats any good but i could feel so i must have been doing something right and anymore weight would have been a struggle.

Lat Pulldowns
5x110kgs
5x110kgs
5x110kgs
5x120kgs
5x120kgs

Then did some dumbbell curls to work the guns followed by some ab work.

Planks
3x60 Seconds

Decline Crunches
3x10 BW

Finished off with 500 metres on the rower which i managed in 1.47 but by this time i was breathing like a fat kid.Happy
Paul_DIcon...26-05-2009 @ 20:30 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Congrats on the Deadlift PB mate. Deadlift PB's are the best PB's Happy . 210/220 comp time aim?

Paul
richards9876Icon...26-05-2009 @ 20:37 
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Still mostly bodybuilding
Member 501, 10465 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 94kgs UnEq		Thats the plan mate - i was aiming for 200kgs by the end of the year but it looks like i am on course for that in the next month or so.

Would like to get to around 220 by comp time.
Paul_DIcon...26-05-2009 @ 20:40 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Good lad, 220's a nice lift. 5 plater. Don't get too strong though..... Tongue

Paul
richards9876Icon...26-05-2009 @ 20:44 
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Still mostly bodybuilding
Member 501, 10465 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 94kgs UnEq		More than the achivement of actually lifting the weight its immpresive just to look at all those plates on the bar.

Just cant decide what weight to start on for the deads - ill probably be able to make a better decision nearer the time.

Wouldnt worry about me getting too strong - ill probably come dead last but im not arsed as long as i enjoy competing and get to come away from it with some comp experience.
Paul_DIcon...26-05-2009 @ 21:23 
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Hey mate, my name is Paul Dudley
Member 632, 3628 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq		Exactly my thoughts too mate. Obviously i'd like to do well, but there will be some really strong guys competing, some 270 "ish" deads, some overhead monsters and some guys with alot more strongman equipment experience than me. I;ll do my best and see if i can make it so I don't look out of place with all the "pro's" Happy .

Paul
youngyIcon...26-05-2009 @ 21:24 
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crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq		Nice Deadlift PB.
richards9876Icon...26-05-2009 @ 21:31 
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Still mostly bodybuilding
Member 501, 10465 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 94kgs UnEq
youngy said:
Nice Deadlift PB.


Cheers youngy.

Paul, i was talking to Mark Clegg when i went down to Olympic the first time and said the same to him. Im not kidding myself into thinking ill come in the top half of the rankings but ill just be glad if i manage to lif everything.
kingham22Icon...26-05-2009 @ 23:38 
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my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq		so which event in the the under 90s u looking forward to which one u dreading?
richards9876Icon...27-05-2009 @ 09:32 
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Still mostly bodybuilding
Member 501, 10465 posts
SQ 220, BP 150, DL 250
620.0 kgs @ 94kgs UnEq		Quite looking forward to the deadlifts & overhead medley.

Not looking forward to the stones as ive only lifted a 90kg stone twice and im not sure whether ill get all of them off the floor.

Never flipped the tyre either and need some serious training on the yoke and farmers so the medley event maybe a tough one for me.

Im going down to Olympic this sunday & the sunday after then im on holiday for a few weeks. When i get back ive got 8 weeks before the comp so im going to try and get down there every weekend to train with the equipment as much as possible.

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