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TomsterCIconGinger Strongman27-08-2013 @ 14:42 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Post Edited: 27.08.2013 @ 15:19 PM by TomsterC
Hi, Im Tommy, 19 Years old and Ive been strength training for a month now. Previously been doing BodyBuilding style workouts for about 2 years. Decided to make the switch, because I like to Challenge myself and I am a competitive person. I decided I wanted to compete in strongman competition rather than BodyBuilding for several reasons.

Firstly my body type is much more suited to it.. I can gain weight with relative ease, and its pretty hard for me to get down to the really low BF% require for BB.

Secondly the training and actually competitions are much more exciting and appealing, its actually judged on skills and is objective, as opposed to standing on a stage and individuals judging you which could be very subjective.

Thirdly.. I'm very good at eating alot and I enjoying getting PBs haha

I cant be bothered to tell you what I lifted every session for the last month, so Ill just started from Last week until now and continue it with weekly updates!!

Cheers

TEMPLATE TRAINING PROGRAMME

WEEK 1

Monday

Deadlift
Military Press
Barbel Good Mornings
Reverse Hyperextensions
Weighted abs

Wednesday

Squat
Bench Press
Bent over Rows
Glute Ham raise
Ab Circuit 3-5 exercises

Thursday

Rear Delt Raises
Rotator Work
Glutes
Neck Plate Resistance
Triceps

Friday (Events)

A selection of the following, its not exhaustive either, depends what competition I am training for

Power Clean and Press
Floor to Overhead (log)
Deadlift
Farmers Walk
Sled Drag
Tyre Flip

WEEK 2

Monday

Box Squat
Power Clean
Push Press
Reverse Hyper Extensions
Weighted Abs

Wednesday

Rack Pulls
Military Press
Front Squat
Reverse Hyper Extensions
Weighted Abs

Thursday

Foam Roller Work
Rotator Work
Glutes
Triceps

Friday (Events)
Again list is not exhaustive etc.

Tyre Flip
Farmers Walk
Floor to Overhead (Log)
Deadlift
Sled Drag
Atlas Stones

Thats it. 3 day split with a fourth assistance day on Thursdays

Grin Grin
EllD90Icon...27-08-2013 @ 14:44 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Good luck with lots of eating and getting strong my fellow ginger.
TomsterCIcon...27-08-2013 @ 14:55 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Monday 12th August

Deadlift -
180kg for 1 (New PB)
160kg for 5

Military Press -
60kg for 4
60kg for 4
60kg for 3

Barbel Good Mornings
Reverse Hyperextensions
Weighted abs

Wednesday 14th August

Squat -
100kg for 5
100kg for 7 (last two assisted)
100kg for 6 (Last two Assisted)

Bench Press -
80kg for 6
80kg for 6
80kg for 6

Bent over Rows
Glute Ham raise
Ab Circuit 3-5 exercises

AWAY FOR 4 DAYS
TomsterCIcon...27-08-2013 @ 15:10 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Monday 19th August

Box Squat -
110kg for 3
120kg for 1
110kg for 5

Power Clean -
70kg for 3
75kg for 1

Push Press -
60kg for 5
60kg for 5
60kg for 4

Reverse Hyper Extensions
Weighted Abs

Tuesday 20th August

Rack Pulls -
220kg for 2
220kg for 1
180kg for 6
200kg for 6
Military Press -
60kg for 3
50kg for 8
50kg for 5
50kg for 4

Front Squat -
80kg for 5
85kg for 5
*90kg for 4 (New PB)

Reverse Hyper Extensions
Weighted Abs

Thursday 22nd August

Foam Roller Work -
Rotator Work -
Glutes -
Triceps -

Friday 23rd August (Events)

Farmers Walk - Held a stationary shug machine for time (Weight is each hand)
55kg for 43 secs
55kg for 43 secs

Deadlift -
160kg for 7 in 60 seconds
*190kg for 1 (NEW PB)

Floor to Overhead - Oly Bar
*70kg for 1 (NEW PB)
60kg for 2

Crucifix hold -
12kg dumbbells for 26 secs
TomsterCIcon...27-08-2013 @ 15:22 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
EllD90 said:Good luck with lots of eating and getting strong my fellow ginger.



Cheers mate, shall be posting about nutrition on here too. Currently following a calorie restricted diet atm though, because I am trying to make the u90kg class for my first competition on the 8th of September!

Still getting Strength gains though!
fongIcon...27-08-2013 @ 15:24 
Avatar
really really interesting
Member 3474, 2816 posts
SQ 170, BP 120, DL 260
550.0 kgs @ 100kgs UnEq
Well done on both PBs
TomsterCIcon...29-08-2013 @ 00:51 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Post Edited: 01.09.2013 @ 13:36 PM by TomsterC
Monday 26th August

Squat - Note: Keep Head back!
100kg for 5
110kg for 3
*120kg for 3 (NEW PB)

Push Press - Failed attempt at 75kg, Note: More dynamic, push with legs
60kg for 3
60kg for 4
60kg for 4
*65kg for 1 (NEW PB)

Barbel Good Mornings -
60kg for 5
80kg for 8
80kg for 8
80kg for 8

Reverse Hyperextensions
Weighted abs

Wednesday 28th August

Deadlift -
100kg for 6
140kg for 1
160kg for 5
Failed Attempts at 200kg and 195kg
160kg for 1
140kg for 3
140kg for 5

Bench Press -
60kg for 7
100kg for 2 (Both Assisted)
70kg for 5
*90kg for 3 (NEW PB) (Last 2 assisted)
75kg for 6
75kg for 5
Bent over Rows -
50kg for 8
60kg for 8
60kg for 8

Glute Ham raise
Ab Circuit 3-5 exercises (Cut Short)

Sunday 1st September

Event simulations for London's Strongest Novice Comp on September 8th

Deadlift -
60kg for 8
100kg for 6
100kg for 8
160kg for 6 in 60 secs

Floor to overhead -
40kg for 5
40kg for 5
*75kg for 1 (NEW PB)

Farmers Walk
57kg dumbbells for 32m in 90 secs

Stones to Shoulder - Used 50kg plate
50kg for 8 in 60 secs

Front Hold for time (crucifix variation) -
15kg for about 3 seconds, a lot harder than it sounds. By far weakest event.
Any advice on how I can improve this is more than welcome!

Front raises -
15kg for 10
15kg for 10
15kg for 15 (3 different variations x5)

Clean and press - Form and Power practice, practiced different elements separately then combined into one move.

45.5kg for 4
45.5kg for 5
unit94Icon...29-08-2013 @ 01:26 
Avatar
what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Nice PB's mate but i wouldn't bother with those "assisted" reps their not really gonna help anything.
TomsterCIcon...29-08-2013 @ 12:11 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
unit94 said:Nice PB's mate but i wouldn't bother with those "assisted" reps their not really gonna help anything.


Thanks for the advice Happy
slimsimIcon...29-08-2013 @ 12:22 
My asshole is not watertight.
Member 2926, 6050 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
TomsterC said:

Cheers mate, shall be posting about nutrition on here too. Currently following a calorie restricted diet atm though, because I am trying to make the u90kg class for my first competition on the 8th of September!
Still getting Strength gains though!

If you are only 92kg then I wouldn't worry too much about restricting your calorie intake. If you restrict your fluid intake from midday the day before the comp and have a hot bath/sauna (anything to make you sweat a bit) then losing 2kg should be a piece of piss.

I'd defo agree with unit94 on the assisted reps as well.
kingham22Icon...29-08-2013 @ 12:31 
Avatar
my face was on fire
Member 494, 2394 posts
SQ 250, BP 150, DL 320
720.0 kgs @ 150kgs UnEq
good luck in your trainings from a fellow ginge
RodgerIcon...29-08-2013 @ 12:40 
Avatar
salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
slimsim said:
If you are only 92kg then I wouldn't worry too much about restricting your calorie intake. If you restrict your fluid intake from midday the day before the comp and have a hot bath/sauna (anything to make you sweat a bit) then losing 2kg should be a piece of piss.
I'd defo agree with unit94 on the assisted reps as well.


Wish that worked for me Roll-Eyes Unhappy Grin

Good luck with your training mate, you do a lot of work - keep at it! Happy
slimsimIcon...29-08-2013 @ 12:59 
My asshole is not watertight.
Member 2926, 6050 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Rodger said:
Wish that worked for me Roll-Eyes Unhappy Grin
Good luck with your training mate, you do a lot of work - keep at it! Happy


I said 2kg Rodger, not 10kg!!! Grin Wink
TomsterCIcon...09-09-2013 @ 18:23 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Competition week
Tuesday 3rd September

Wrist Curls -
20kg for 10
30kg for 16
40kg for 10
50kg for 8
30kg for 10

Box Squat -
Bar for 20
40kg for 10
60kg for 10
100kg for 8
120kg for 5
120kg for 5
120kg for 5

Power Clean -
40kg for 3
60kg for 3
Failed attempted at 80kg
60kg for 3
60kg for 5

Push Press - Closer Grip improved power
Bar for 5
40kg for 6
60kg for 6
60kg for 5
60kg for 5

Reverse hyperextensions
Weighted Abs


Sunday 8th September - Competition day (London's Strongest Novice)

Had a Great day, and I am eager to compete again!

Heres Roughly what I did

Deadlift -

160kg for 6 (threw up in my mouth a bit when attempting the seventh)

Floor to Overhead

75kg for 3 (NEW PB)

Atlas Stones to shoulder (with one arm off at top)

67.5kg for 2
(had about 3 disallowed for some reason. I think it might of been that I didnt get it to the top of my shoulder)

Farmers Walk and Duck Walk Medley

90kg Farmers followed by 100kg Duck Walk (10m each way) in 23.6 seconds

Front Hold for time

15kg Plate for 37.6 seconds

Didn't win but didn't come last either. Bearing in mind I went from 93.5kg to 91.2kg in a day to make the weight I'm well chuffed with my efforts. I was also violently sick three times in between the events lol. Got a PB on the floor to overhead though, and first time doing the atlas stones and farmers walk was good experience.
TomsterCIcon...08-10-2013 @ 19:41 
Member 4717, 19 posts
SQ 170, BP 115, DL 237.5
522.5 kgs @ 107kgs UnEq
Post Edited: 09.11.2013 @ 12:00 PM by TomsterC
Monday 11th September

Squat -
50kg for 7
90kg for 7
110kg for 4
110kg for 4
110kg for 5

Bench Press -
50kg for 10
80kg for 5
90kg for 2
80kg for 3

T bar Rows -
50kg for 10
50kg for 8
50kg for 10

Glute Ham raise
Abs

WEEK OFF

Thursday 19th September

Bench -
50kg for 10
70kg for 8
90kg for 3
*95kg for 1 NEW PB
80kg for 5

Rear Delt Raises -
16kg for 10
16kg for 10
16kg for 10

Front Hold -
15kg Plate for 43 secs
15kg for 41 seconds

Skull Crushers - explosive
25kg for 12
25kg for 14
25kg for 12

Seated Hamstring Curl -
70kg for 10
70kg for 12
70kg for 10

Neck Plate Resistance -
10kg for 10
10kg for 10
10kg for 10

Saturday 21st September

Bench -
70kg for 10
90kg for 2
80kg for 4
80kg for 4

Farmers Walk 85kg
15 feet x 4

Power Clean from above knee -
50kg for 10
70kg for 1
70kg for 1
70kg for 1

12

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