DrD in pursuit of strength
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| DrD |  | ... | 18-05-2013 @ 15:23 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Shoulder / Tris / Bit of chest / tickled the gunz. Power clean - press 1 motion (all reps fast as possible) 20kg x10 60kg x8 70kg x8 80kg x5 (4, and 5 push pressed) 80kg x5 (3, 4, 5, push pressed) Single power clean in to push press 90kg x5 90kg x3 Elbow aching s a bit so didn't push on too much Power cleans 80kg x5 80kg x5 Incline Bench Press 80kg x8 100kg x3 110kg x3 120kg x2 100kg x4 Close Grip, 3" pin press 100kg x8 110kg x5 into barbell curls (20kg) x15 110kg x5 into barbell curls (20kg) x15 110kg x5 into barbell curls (20kg) x15 110kg x5 into barbell curls (20kg) x15 Strict OHP 60kg x5 60kg x5 60kg x10 push press FTOH as far a possible 60kg x6 Situp with 25kg plate, and pres to ceiling x10 x8 x8-> x5bw only Elbow feels OK now, seems power cleans and push press irritate it a bit. and have done quite a lot of that in the last 5 days! Again doesn't seem to be so much on paper, but been doing the reps as far as posible for most stuff, to add a bit of conditioning. Now where's the food.... | ||
| DrD | | ... | 20-05-2013 @ 19:51 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Squat Session and increased conditioning work. Very short rests, all done in 1 hour 10 minutes. Back Squat low bar, wide stance, superset with very light bent over row 140kg x5 -> 30kg x20 BOR 140kg x5 -> 30kg x20 BOR 140kg x5 -> 30kg x20 BOR 140kg x5 -> 30kg x20 BOR High bar, narrow stance, high box squat, superset with hammer bi curl 180kgx4 -> 20kg DBs x8 180kgx4 -> 20kg DBs x8 180kgx4 -> 20kg DBs x8 180kgx4 -> 20kg DBs x8 Front Squat 100kg x4 100kg x4 Lower back rightside ache got worse throughout, so went to machines for abit: Leg Ext. machine 60kg x6 60kg x6 60kg x6 Ham curl machine 65kg x8 (back aching), so dropped to: 40kg x10 40kg x10 40kg x10 Zercher Squat 100kg x4 100kg x4 100kg x4 80kg x6 Calf Raises 190kg x8 190kg x5 -> 150kg x5 Hanging leg raises x10 x10 x6 Back fine now, occasionally get a weird pumped / achey feeling right side at very bottom of back. Probably due to hip stiffness as pretty tight and achey today (along with hand, forearms, hams and calfs). | ||
| DrD | | ... | 21-05-2013 @ 13:44 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | nice hard rowing interval sessin with a mate from work: Concept 2 rower, set to max resistance (10) Row for 1, minute, 1 min rest, 2 min row, 2 min rest upto 4mins of each and then through each back down to 1 min row, 1 min rest. Approx. speeds: 1min @1:46 min/500m 2min @~1:50 min /500m 3min@ 1:54 min/500m 4 min @1:57 min/500m 3 min @ 1:54min/500m 2 min @ 1:49min/500m 1 min @ 1:33min/500m 5 mins cool down and a few streches. Awesom esession, will be adding this once a week I think as it feels awesome. Maybe not 16 hours after squats though... | ||
| DrD | | ... | 23-05-2013 @ 09:38 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Events Training at Muscle Factory. Wed PM Legs tired after squat monday, and rowing yesterday. Forearms a it tender to. Anyway: Log FTOH 55kg x8 75kg x3 85kg x1 95kg f (wasn't really putting my all in to it tbh) 75kg (comp weight) x5 75kg x6 75kg x5 Farmers (79kg) Many pick ups 2x 4 metre walks 1 x~24m (drop and turn every 6 metres) 1 x~12m (drop and turn every 6) Axle Deadlift 85kg x5 125kg x5 175kg x4 (comp weight) Changed to the axle that going to be used for comp (and it's bit higher on wheels - dont like this height...) 175kg x2 175kg x3 175kg x1 (legs abosultely dead!) little left in hamstrings and glutes by now) Tyre flip (350kg tyre) x5 x6 x5 No problems with this, pretty quick to Atlast stones. 70kg x2 90kg x1 90kg x1 90kg x1 70kg x2 Just found out some changes to the comp events: Log and deadlift reps will be 60 second time limit, not 90. Stones, will be a stone over yoke for reps (70kg 1pt, 90kg 2pt, 120kg 4pt) No chance of 120 stone, 90kg stone was hard today, but think I should be OKish, 70kg stone simple one motion (no lapping) but had nothing left to test reps for 60 seconds - might get hard after a few. Ready for a rest days tomorrow!! Legs are dead, especially hams and glutes. Arms tired, back tired. lol. ok most of me is tired.... | ||
| DrD | | ... | 24-05-2013 @ 20:27 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Spot of pressing on a Friday evening: Flat BB Bench Press (touch and go) 20kg x10 60kg x15 60kg x10 100kg x8 120kg x5 140kg x3 150kg x1 160kg x1 (PB) 165kg f, f 120kg x5 120kg x5 120kg x5 Incline Bench press 100kg x5 100kg x5 100kg x4 Close Grip incline (paused) 80kg x5 80kg x5 80kg x5 flat pin press (3" from chest) 100kg x5 120kg x5 -> 20kg BB bi curl x20 reps 120kg x4 -> 20kg BB bi curl x20 reps 120kg x5 -> 20kg BB bi curl x15 reps Close Grip 3" pin press 100kg x8 100kg x8 Inspired by Shane's log the other day, I thought I'd try the GRACE workout (30 reps of 60kg FTOH as fast as poss) 3:10 Doesn't sound too hard, but it was brutal! Good bit of conditioning though! No a bad session | ||
| DrD | | ... | 25-05-2013 @ 13:42 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Sat AM: BoR (underhand) 60kg x10 60kg x10 80kg x8 80kg x8 Rack pull (13") seems about the axle height for next week 60kg x10 110kg x5 150kg x5 170kg x5 180kg x6 (rep PB) 190kg x5 (weight and weight / rep PB) 190kg x3 180kg x3 Power shrugs superset with db shrug 180kg x8 -> 50kg DBs x10 180kg x8 -> 50kg DBs x10 180kg x8 -> 50kg DBs x10 1 arm DB row 75kg x5 (each side) 75kg x5 75kg x5 Beltless SLDL superset with underhand BoR (was going to b overhand but forearm sore in left arm) SLDL 120kg x6 -> BoR 90kg x6 SLDL 120kg x6 -> BoR 90kg x6 SLDL 120kg x6 -> BoR 90kg x6 Bi curl superset with weight plat situp (and press to ceiling) - 20kg plate 20kg DB x8 -> situp x8 20kg DB x8 -> situp x8 20kg DB x8 -> situp x10 Done. | ||
| DrD | | ... | 27-05-2013 @ 12:21 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Last heavyish session for the week. Although have reduced the weights a bit as many parts still tired from Fri / Sat sessions. Strict OHP 60kg x8 70kg x6 75kg x4 75kg x4 75kg x4 Push Press 75kg x8 75kg x8 Front Squat 75kg x4 75kg x4 100kg x4 100kg x5 100kg x4 Zercher Squat 100kg x5 120kg x3 100kg x4 100kg x4 High bar, High box, narrow stance suat 150kg x6 170kg x5 170kg x5 170kg x5 LEg Ext Machine (single leg) 60kg x5 55kg x5 55kg x5 Ham curl machine 60kg x5 60kg x5 60kg x5 Front Raise, superset with bi curl 20kg x8 -> 20kg x8 20kg x8 -> 20kg x8 20kg x8 -> 20kg x8 Dips (+25kg) superset with side raise (slightly bent arm) x5 -> 14kg DBs x8 x5 -> 14kg DBs x8 x5 -> 14kg DBs x8 Carrying a few slight aches (bottom of left lat, left forearm), so ready for a few good rest days and looking forward to next Sundays comp. | ||
| DrD | | ... | 02-06-2013 @ 18:48 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Well back from Lancasters Strongest Man (novice) Went reasonably well today, great event, well organised, decent size crowd and good weather. Overall placing 6th out of 16.  Event 1: Medley. 5xtyre flip -> 80kg farme10m(x2) -> 230kg yoke 10m (x2) Went OK, tyre easy, farmers fine, yoke a bit crap. Dodgy first pickup lost balance. first 10m was wobbly and went sideways quite a bit. 10m back was better, all completed in 1:04. (unsure of placing, guessing 7th/8thish) Core felt loose, belt wasn't tight enough, but any tighter and was cutting in me for tyre. OK start. Event 2: Log FTOH (75kg for reps) Felt happy going into this one as it's something I'm OK at. 9 reps in 60 second = 2nd place . Beaten by the guy who was last to lift, who got 11. damnit. Event 3: The dread lift. Axle 170 kg (really awkward height), manage 5 scrappy reps. Grip was slipping on left hand (not had this before), but was as many as I could muster. Unsure of place, somewhere between 6th and 10th :/. Loads of people struggled with this though. Winner managed 10 reps I think though. Event 4. Arm over arm truck pull. . Was too light and most competitors got within a few second of each other. Not the best start, but plowed through in 15.3 seconds. ~7th place Event 5. Atlas stone over yoke ~48", for reps) 3 choices: 70kg for 1 pt, 90kg for 2pt, 120kg for 4pt. I chose 90 kg. 70kg stone spilt after second competitor, o changed a few peoples game plans. First time with tacky, done a few singles with 90kg before, so unsure of event. Manage 8 reps = 16pts. I think I was roughly 6th in this event. So came home in 6th place A few small slips and errors, but generally pretty solid performance. Really struggled to get focused and psyched up. Pretty lethargic all day, but don't think it made too much difference. No real injuries, spot of back ache, a few small bruises, but not as bad as the guy who caught a 90kg stone off the yoke using his face... hmm bloody atlas stone. | ||
| DrD | | ... | 03-06-2013 @ 20:28 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Post Edited: 03.06.2013 @ 20:34 PM by DrD Videos from yesterday comp: | ||
| DrD | | ... | 05-06-2013 @ 19:51 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Decided to reduce carbs to drop a bit of flab. Been very low carb for last 2 days (~50g/day). Will be upping a bit after this week, just clearing the system out. A bit like a very mild form of prep for CBL. Will then be keeping them low-ish (probably 100-150g/day), with a big cheat every Saturday. Will stick to this unless weights start going down, hoping to maintain progress with mild drop in %BF. Only want see if I can drop to ~94kg. That way I'll be close enough or 90kg class. However, if strength goes down too much will be targeting 105kg class. Back to the gym tonight, for a spot of pressing: Flat BB Bench Press (TnG) 20kg x10 60kg x10 100kg x8 120kg x5 140kg x3 140kg x2 Incline BB Bench Press, TnG 100kg x4 110kg x3 110kg x2+1 100kg x4 Flat BB Bench Press, Paused & Speed. 45s rests 120kg x3 120kg x3 120kg x3 110kg x3 110kg x3 110kg x3 100kg x3 100kg x3 100kg x3 100kg x3 CGBP 100kg x4 100kg x5 100kg x4 100kg x3 Wide Grip BP 100kg x5 100kg x3 Dips +25kg x6 +25kg x6 +25kg x5 Situps x12 x12 Nice to be back in the gym. Felt a bit crappy as switching to low carbs and starving hungry. But weights went OK, repping ability seems slightly decreased as would be expected. Pretty pleased though. | ||
| DrD | | ... | 07-06-2013 @ 20:54 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Back focussed session tonight. Unfortunately backs been sore all week. Think I tweaked something bottom right, just on waist-band height. Been OK, but tried to avoid damaging it tonight. Deadlift (umm and arrgh'd about doing it but thought i'd give it a whirl. 70kg x10 110kg x5 150kg x3 belt on 190 x1 190kg x1 190kg x2 (TnG) Feeling heavy and back not too bad, but not totally agreeable... beltless 150kg x5 Stopped there for these, felt heavy, but abused the back heavily at the comp on sunday, and been very low carb this week, so not too depressing. BoR 90kg x8 90kg x8 (dead start from floor) 90kg x5 (dead start from floor) Again bit of pain, so decided to focus on ore isolation type crap Oh, but powershrugs first 150kg x5 190kg x5 (?weight PB) 190kg x5 (strict shrug) -> x5 powershrug (PB) 190kg x5 (strict shrug) -> x5 powershrug (see above) Hammer machine pull down 105kg x6 110kg x5 115kg x4 (PB) 1 arm DB row (no straps ) - dead start from floor each rep 75kg x5 75kg x5 75kg x5 Close grip T-bar pull down 100kg x4 100kg x4 100kg x6 EZ bar bi curl (oh yeah polishing the gunz on a Friday night [  ] ) 50kg x8 55kg x5 55kg x5 50kg x8 (close grip) Hammer bi curl 24kg x5 24kg x5 -> 16kg x8 24kg x5 -> 16kg x6 Grip work. Barbell, 100kg, thumbless double over hand ?hook?? grip 25s 20s 20s Ibuprofen and fajitas for tea. Ready for legs / squats tomorrow am. Might not be much squatting going on.... | ||
| DrD | | ... | 10-06-2013 @ 20:23 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Pressing session this evening. Legs are hammered with DOMS from squatting on Saturday Started with Incline Bench press for a change: 60kg x8 80kg x4 100kg x4 110kg x4 120kg x4 (weight / rep PB I think) 130kg x1 (PB) 135kg x1 (PB!) 135.7kg xf (gone and lost focus by now) 100kg x6 100kg x6 Flat BB Bench. Paused, 45s Rests 120kg x3 120kg x3 120kg x3 120kg x3 120kg x1 120kg x1 Skipped one 120kg x2 120kg x2 Wide Grip BP (hand fully outside rings) 100kg x6 100kg x6 100kg x6 100kg x5 Scraped the cuticle off my thumb setting up for: so taped up to avoid bleeding on bar. Close Grip 4" Pin press (dead start) 110kg x6 120kg x4 (+2) Straight bar, tri pushdown 50kg x5 50kg x5 50kg x5 Tris hammered, all done | ||
| DrD | | ... | 12-06-2013 @ 20:37 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Well legs just about ready recovered, ish from Sat, fortunately, as today was deadlift / back night. Legs felt really weak to start with, but improved through warmup and ended OK. Deadlift 60kg x10 100kg x8 140kg x5 180kg x4 190kg x4 200kg x3 speed DL (45s rests) 150kg x3 150kg x3 150kg x3 BoR 100kg x5 100kg x5 100kg x5 100kg x5 Shrugs -> power shrugs 190kg x5 -> x5 190kg x5 -> x5 190kg x5 -> x5 1 arm DB row (lean on bench) - dead start from floor 75kg x5 each side 75kg x5 each side 75kg x7 each side (with straps) EZ bar curl 50kg x8 (wide) 50kg x8 (narrow) 50kg x8 (wide) 50kg x8 (narrow) Hammer pull down 110kg x5 100kg x5 Done! Deadlifts on the build up to a new PB me thinks, 200kg triple felt OK, after a couple of heavy sets on 90% legs at best. | ||
| DrD | | ... | 14-06-2013 @ 19:20 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Overhead / Shoulder / Tri type stuff today. Strict overhead press 20kg x10 60kg x5 60kg x5 80kg x1 90kg x1 (PB!) 95kg f (got about half way - not a million mile away) 95kg f (see above) 80kg x3 80kg x1 Push Press (Not the purest of push-pressed, left leg stepping forward a little) 80kg x1 90kg x1 100kg x1 110kg x1 (PB!) 115kg f 115 kg x1 (PB!!) 90kg x3 90kg x5 90kg x4 Strict OHP (45 s rests) 70kg x4 70kg x3 70kg x2 1 arm DB press (strongman style) 50kg x2 (L) 50kg x2 (R) 50kg x2 (L) 50kg x2 (R) a few fails aswell. Incline Close Grip Bench Press superset with DB raises 80kg x8 superset with: Front raise 20kg DBs x6 90kg x6 superset with: Front raise 20kg DBs x6 90kg x5 superset with: Side raise 16kg DBs x6 90kg x4 superset with: Side raise 16kg DBs x6, superset with 70kg x5 on incline CG BP. | ||
| DrD | | ... | 16-06-2013 @ 13:55 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Powercleans (working of tech as it's terrible) bar x loads 60kg x5 80kg x5 90kg x4 90kg x4 45 s rests: 100kg x1 100kg x1 100kg x1 100kg f (just didn't flip wrists over) 100kg f (see above) Front squat (always do after back squat so wondered what they'd be like first) Clean grip: 60kg x4 60kg x4 80kg x4 80kg x4 Can't get bar on clavicles correctly, and hurts everything, so back to crossed arms: 100kg x4 120kg x1 130kg x1 (PB) 140kg x1 (PB!) 150kg f (got part way up and just didnt get hips into it, not be long before it goes though). Back squat, low bar. 140 x3 (felt horrible after doing fronts) 160kg x3 (as above) 160kg x4 (starting to feel lighter on back an easier) 160kg x5 (more like it) 170kg x3 170kg x3 Beltless, low bar, paused, 45s rests, as explosive as possible from bottom 130kg x3 130kg x3 130kg x3 130kg x3 120kg x3 120kg x3 SLDL beltless 60kg x6 100kg x6 110kg x6 120kg x6 130kg x5 Calf raise 150kg x12 150kg x12 150kg x10 150kg x10 Situps with 25kg plate, and extend to ceiling x10 x10 x10 Hanging knee raises x8 x8 Planks (30s rests) 30s 30s 30s I haven't sweated that much in a while!! Warm in gym, hard workout and bloated with carb. Might have been a coule of weight/rep pbs in amongst the rest of the stuff to. Building up to a few PBs in July (hopefully) | ||
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