Gonna give this a go!! Stu FLYNN
| Flynno |  | Gonna give this a go!! Stu FLYNN | 11-03-2011 @ 21:04 |
 Member 2215, 237 posts SQ 190, BP 165, DL 245600.0 kgs @ 108kgs UnEq | Im gonna start this thread for some advice and guidance on my training of you guys..... Bit of background for you ....... I have trained weights for about 14 years and really been doing the same old thing week in week out. My routine is something along the lines of...... Mon - Chest and triceps. Wed - Back and biceps. Fri - shoulders and (suppose to be legs), but very rarely done them !!! Simon T suggested a Strongman comp in March and I started training for this in Jan 11. I competed and loved every second. Came fourth overall. Still havent got a routine to get myself properly into this, just sort of making it up as I go along at the moment!!! Only done deadlifts for about 4 months and starting to do squats. Already seeing proper gains every where else. Any advice would be good ................ | ||
| davycummings | | ... | 11-03-2011 @ 21:11 |
 he's got betty davis eyes Member 1684, 6001 posts SQ 250, BP 186, DL 291727.0 kgs @ 118kgs UnEq | Well done on the comp. Based on what you said in your intro I think you should concentrate on getting your squats and deadlifts up at the outset. By doing that all your event strengths will improve along with it. If you are planning to do Strongman then your OH lifts hould take on more importance than your bench. I would keep it in, but maybe move it to after legs and give OH work the day on its own instead. Just some thoughts based on what you posted, but once you have some sessions up people will be better able to make suggestions. Simon T that you mention should be able to help you a fair bit, as he seems to have progressed a lot | ||
| Flynno | | Thurs 10 March 11 | 11-03-2011 @ 21:12 |
Member 2215, 237 posts SQ 190, BP 165, DL 245600.0 kgs @ 108kgs UnEq | Comp was Sun 6th March so this is my first session back. Chest Flat bench - 60kg x 10 100kg x 5 120kg x 5 140kg x 3 150kg x 1 100kg x 10 Lat pull downs - 80kg x 10 100kg x 6 120kg x 6 140kg x 6 150kg x 4 Clean and press olympic bar - 60kg x 8 70kg x 6 80kg x 5 80kg x 4 80kg x 4 Shoulder press on machine - 60 kg x 8 80kg x 6 100kg x 4 100kg x 3 Side shoulder raises dumbbells - (12.5 kg x 5 - 15kg x 5 - 17.5kg x 5) x 3 | ||
| Flynno | | fri 11 march 11 | 11-03-2011 @ 21:21 |
Member 2215, 237 posts SQ 190, BP 165, DL 245600.0 kgs @ 108kgs UnEq | Dead lifts and forgot my straps !! gutted !! - 70kg x 8 110kg x 5 160kg x 5 180kg x 5 200kg x 1 200kg x 1 SLDL - 80kg x 6 Close Grip rows - 80kg Wide grip rows - 80kg SLDL - 100kg x 6 CG rows - 100kg x 5 WG rows 100kg x 5 SLDL - 100kg x 6 CG rows - 100kg x 5 WG rows 100kg x 5 Squats with belt - 60kg x 10 100kg x 8 120kg x 5 140kg x 5 150kg x 5 Machine leg presses 120kg - 10 160kg - 8 200kg - 8 220kg - 6 240kg - 6 3 sets of dumbbell curls with 17.5 - 20 reps each set. | ||
| Flynno | | What am I doing !! | 11-03-2011 @ 21:22 |
Member 2215, 237 posts SQ 190, BP 165, DL 245600.0 kgs @ 108kgs UnEq | Im like a f**king leaf in the wind ....... I need a routine !! P.s. davey ....... you so right, my OH sucks !! | ||
| davycummings | | ... | 11-03-2011 @ 21:33 |
he's got betty davis eyes Member 1684, 6001 posts SQ 250, BP 186, DL 291727.0 kgs @ 118kgs UnEq | You have a good bench though, so clearly are capable of pressing, so you just need to shift your priority to overhead. It will come once you focus on it. Try not to use straps unless you have to on deadlifts anyway, as building up your grip is important for strongman, and some comps dont allow straps. I restrict them to doing heavy partials or db rows. For improving your deadlift, this was my favourite routine http://tsampa.org/training/scripts/coan_phillipi_deadlift/ I managed to go from 230-250 in the 10 weeks. It was very tough, but really enjoyed it. Will run it again this winter once I have done the comps I plan to for the summer | ||
| Flynno | | ... | 11-03-2011 @ 23:00 |
Member 2215, 237 posts SQ 190, BP 165, DL 245600.0 kgs @ 108kgs UnEq | Thanks fella..... Appreciate it ;-D | ||
| Simon_T | | ... | 12-03-2011 @ 01:13 |
 wales Member 1058, 5361 posts SQ 220, BP 140, DL 294654.0 kgs @ 106kgs UnEq | Nice to see you've set up a journal, now check your emails. As Davy said you don't need straps, and your training doesn't look too bad, maybe do sets of 3-5 instead of singles at the mo' as your next comp' is all rep based. | ||
| Simon_T | | ... | 14-03-2011 @ 18:43 |
wales Member 1058, 5361 posts SQ 220, BP 140, DL 294654.0 kgs @ 106kgs UnEq | This is a quiet journal? | ||
| Flynno | | ... | 14-03-2011 @ 20:21 |
Member 2215, 237 posts SQ 190, BP 165, DL 245600.0 kgs @ 108kgs UnEq | Post Edited: 14.03.2011 @ 20:22 PM by Flynno Ha ha ha yeah yeah......... I know !! Worked 18 hour shift on sat night so couldnt do sunday events and was knackered for a catch up session on sunday night in the gym. However, just got back from the gym............ strict dumbell press - palms facing ecah other. 20kgs x 10 warm up 30kgs x 10 35kgs x 8 35kgs x 6 40kgs x 3 40kgs x 3 Cant believe how crap I am !!! Shoulder press 40 kgs x 5 x 3 So frustrating......... CGBP - flat 80kgs x 8 100kgs x 5 120kgs x 5 120 kgs x 5 CGBP - decline 90kgs x 5 100kgs x 8 100kgs x 8 Tricep straight bar pull downs. stack x 12 stack + 20kgs x 10 stack + 25kgs x 10 stack + 25kgs x 8 stack + 25kgs x8 Tricep rope over head. Stack x 10 x 2 Stack x 8 x 2 My arms are wrecked !!!! loads of effort just feel like not in the right direction !!! | ||
| Simon_T | | ... | 14-03-2011 @ 21:11 |
wales Member 1058, 5361 posts SQ 220, BP 140, DL 294654.0 kgs @ 106kgs UnEq | Good session pal, 40kg strict press DB is pretty damn good, and maybe next time do push press (barbell) after strict DB, and build up to 2 working sets of 3 instead of 5x3. | ||
| Flynno | | ..... | 14-03-2011 @ 21:16 |
Member 2215, 237 posts SQ 190, BP 165, DL 245600.0 kgs @ 108kgs UnEq | Cheers fella .......... appreciate your advice ...... its only easy if you know the answer hey !! (wish I was as witty as Nick!! lol ) | ||
| Simon_T | | ... | 14-03-2011 @ 21:24 |
wales Member 1058, 5361 posts SQ 220, BP 140, DL 294654.0 kgs @ 106kgs UnEq | Post Edited: 14.03.2011 @ 21:24 PM by Simon_T No probs pal, give it a few weeks and you'll get the hang of it.Training tomorrow about 12.30 if you fancy it. | ||
| Flynno | | ... | 15-03-2011 @ 20:39 |
Member 2215, 237 posts SQ 190, BP 165, DL 245600.0 kgs @ 108kgs UnEq | Tues 15th March Fronties 70 x 5 100 x 3 100 x 3 110 x 3 110 x 3 First time I have ever done these! Box Squat 90 x 5 110 x 3 130 x 3 150 x 3 Rack Squat (6" ROM) 280 x 20 280 x 20 3 sets of dumbbell curls. 15kg x 30 x 3 Felt good doing those squats...... Love the 6" rack squat!! | ||
| Simon_T | | ... | 15-03-2011 @ 21:40 |
wales Member 1058, 5361 posts SQ 220, BP 140, DL 294654.0 kgs @ 106kgs UnEq | Nice session today pal, build them squats up now and the PB's will be rolling in. | ||
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