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George's Strongman Log

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lowtherIconGeorge's Strongman Log14-10-2012 @ 10:15 
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Member 3633, 57 posts
Right then, finally decided to start my own training log after months of reading about other people massive improvements. I've been going to the gym for around three years, but began concentrating on strongman this year. Going to enter my first competition in Spring / Summer, but I've got a lot to work on before then...

I currently train at Bodyworks Leisure in Brigg, North Lincolnshire and also with my own equipment at a top secret location, but it's time to go from little gym strong to Strong.

To begin things, I have two weeks off work (finally allowed to have my summer holiday) which will be used to increase the training frequency and volume and see what I can do when I push myself with the time to recover. The plan is: lots of shoulder pressing, lots of back work and also have my first sessions in a deadlift suit and see what I can do.

Current maxes are: 260kg deadlift (230kg x 6, 200kg x 10 all from a stop), 90kg strict press, 180kg squat (appalling!), 100kg push press x 5, 102kg log and 140kg per hand Farmers (for about 5m haha) or 100kg / hand for about 50m. Plenty of room for improvement...
OxmanIcon...14-10-2012 @ 10:21 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Best of luck with it all mate Happy
lowtherIcon...14-10-2012 @ 10:41 
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Member 3633, 57 posts
Cheers!
fongIcon...14-10-2012 @ 10:44 
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really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Good luck with your training mate.
fongIcon...14-10-2012 @ 10:44 
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really really interesting
Member 3474, 2824 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Good luck with your training mate.
lowtherIcon...14-10-2012 @ 13:30 
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Member 3633, 57 posts
Post Edited: 14.10.2012 @ 13:48 PM by lowther
Sunday 14th October

Then plan for today was a pressing session to see where I am at the minute. Trained by myself, no caffeine, music or psyching up etc, just wanted to know where I'm working from.

Strict Press

80kg x 2 PB

Push Press

100kg x 1
110kg x 1 (Would have been comfortable but I didn't commit to it properly and ended up being a bit of a grinder)

Lockout Assistance - Seated, from pins set to mid-forehead level.

60kg x 5
70kg x 5
80kg x 5 (Not easy, definitely something to work on)

Close Grip Bench

90kg x 1
110kg x 1
120kg x 1
130kg x 1 (Got my line wrong so just ended up lifting it too high up my chest with just my triceps. Felt easy enough to make it a double PB, but it just wasn't happening today.)


Nothing too extreme, although trying that second bench rep took it out of my head a little bit. Expecting miracles the week after being ill and a few days after very hard deadlifts was probably a bit unrealistic, but on the plus side I comfortably matched a few PBs all in the same session so progress is there. Might go for another push press technique and higher rep tricep session later on seeing as I don't have to be up early for a change!
lowtherIcon...14-10-2012 @ 13:31 
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Member 3633, 57 posts
And thanks Fong!
lowtherIcon...14-10-2012 @ 21:05 
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Member 3633, 57 posts
Sunday 14th October - 2nd session of the day

Wasn't feeling too well this afternoon but decided to man up and go for it, a bit of exercise beats laying in bed anyday. Tonight was a one off session really, a bit of technique work / ab work / volume / conditioning all rolled into one.

Push Press

60kg x 3 reps x 100 sets.

These were done without a belt / elbow wraps and I tried to keep the speed fast and rest periods short throughout. There's going to be a lighter high rep back workout soon to balance all this out!

Tricep Rope Pushdowns

12 ish reps for 3 sets.

Called it a day there. Now bring on the food and sleep.
lowtherIcon...15-10-2012 @ 14:01 
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Member 3633, 57 posts
Monday 15th October

Abs were a bit sore today from last night's volume, but the goal was just to put the graft in and get plenty of back work done without maxing out on anything.

Beltless Deadlifts

200kg x 3
200kg x 3
200kg x 4

Kept these snappy, no hitching or struggling. They were easy enough, the place I felt them most was in my triceps when I was locked out. Planning a heavier deadlift session later in the week, so just increasing the frequency and volume without killing myself.

Bent Over Barbell Rows

70kg x 10
80kg x 10
80kg x 15

Very strict form with these (for me). Kept very horizontal, no straps or belt. The last 5 on the third set were using a bit looser form though.

Horizontal Row Machine (Weight is for each arm.

20kg x 10
40kg x 10
60kg x 10
80kg x 8
40kg x 12

1 arm at a time, same reps each arm. Just a change from dumbbell rows.

EZ Bar Curls

20kg x 50

Reverse Curls

20kg x 25

Good session all in all, nothing spectacular, just trying to balance out the pressing and not interfere with heavy deadlifts too much. The curls were just to get a bit of blood flowing to strengthen tendons etc, definitely not to failure!
lowtherIcon...17-10-2012 @ 17:48 
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Member 3633, 57 posts
Wednesday 17th October

Was in bed ill all day yesterday so sleep was pretty messed up, and my triceps / forearms were still fried from Sunday's stupidity. BUT, moaning aside, today was pressing day and I decided to start with a bit of bench for a change.

Paused CGBP

100kg x 1
120kg x 1
130kg x 1
140kg x 1 PB
130kg x 2 PB
110kg x 6 or 7(messed my line up on the first few, but probably still a PB)
100kg x 6

Standing Strict Press

Worked up to 80kg for 1

Push Press

Worked up to 100kg for an easy one (no wrist wraps or elbow sleeves)
60kg x 20

Then just some messing around with the full stack on the shoulder pressing machine. (Note to self, if you use leg drive, the whole machine moves backwards). Plus some tricep pushdowns on a straight bar, working up to 85kg x 1 (not exactly strict form!) and some high rep sets.

On Friday it's get used to the deadlift suit day, then bring on the PBs next week...
MattD90Icon...18-10-2012 @ 10:13 
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Skaven for the win !!
Member 2490, 3604 posts
SQ 180, BP 120, DL 230
530.0 kgs @ 82kgs UnEq
lowther said:Sunday 14th October - 2nd session of the day

Push Press

60kg x 3 reps x 100 sets.


100 sets !!! is that a typo lol ?

I'm from barton nr Brigg mate, welcome to the forum
ursusIcon...18-10-2012 @ 11:17 
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Man up and have a fuckin coffee
Member 2086, 9728 posts
SQ 340, BP 252.5, DL 300
892.5 kgs @ 158kgs UnEq
lovely work,welcome mate
dan302Icon...18-10-2012 @ 13:03 
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i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
about time you got a training log on here, stop training at bodyworks and come train at force 10 Happy
lowtherIcon...18-10-2012 @ 19:24 
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Member 3633, 57 posts
Cheers Matt, nice to meet somebody local on here. Where do you train, in Barton? No that isn't a typo. I know that speed work should in theory be practiced when you're fresh etc, but as part of my couple of weeks of mixing up training I thought I'd do 100 sets. Mainly just as a challenge to myself, but also because I knew if I wasn't fast enough with the reps, then my triceps would be knackered before long. It wasn't as hard as I imagined and took just over an hour. Next time though I think 50 sets of 3 or 5 at 80kg would be some good volume. Can't have knackered me too much because of the bench PBs yesterday!

Thanks Jay, got to say your log is one of the most inspiring on here, I appreciate you posting on mine!

And Dan, just for you, and in no way a complete coincidence, I am training deadlifts with Simon tomorrow at Force 10! Not planned ahead haha otherwise I wouldn't have done them on Monday but we will see. The idea is tempting but I enjoy training at Bodyworks, it's a great little gym and there's still plenty of plates for me! Plus I have my own log / yoke / farmers etc for when I want to do that sort of stuff. But I might have a session with you some time...
MattD90Icon...18-10-2012 @ 19:29 
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Skaven for the win !!
Member 2490, 3604 posts
SQ 180, BP 120, DL 230
530.0 kgs @ 82kgs UnEq
yes mate train in barton at fitness factory where the n.lincs strongman comp was held, but only in holidays when I'm actually at home. Term time at university i'm training down here in bristol

If you live in Brigg Force 10 is where you wanna be Grin

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