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John's training journal - starting out in strongman
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JCarter12328/04/13 @ 18:52
28th April
CoC
10 x T
1 x 2
1 x 2 fail
Silver bullet hold with number 2
R 23 seconds
L 24 seconds
R 15 seconds
L 8 seconds
CoC
10 x T
1 x 2
1 x 2 fail
Silver bullet hold with number 2
R 23 seconds
L 24 seconds
R 15 seconds
L 8 seconds
JCarter12329/04/13 @ 19:41
29th April 2013
2-block CGBP (paused)
6 x 20kg
5 x 40kg
5 x 60kg
5 x 75kg
5 x 80kg
7 x 85kg + 1 assisted
Cable rows: 5 sets of 10 with 40kg
Dips: 5 sets of 10
Lateral raises: 5 sets of 10 with 12kg
Shrugs (snatch grip): 5 sets of 10 with 60kg
Skull crushers: 5 sets of 10 with 22.5kg
Core
Cobra/baby/plank: 30 seconds each x 2
Foam roller: 10 seconds each leg x 10
Side plank: 20 seconds plus 7 twists x 2
30/20/10 leg raises
Plank reaches 5 each hand x 3
2-block CGBP (paused)
6 x 20kg
5 x 40kg
5 x 60kg
5 x 75kg
5 x 80kg
7 x 85kg + 1 assisted
Cable rows: 5 sets of 10 with 40kg
Dips: 5 sets of 10
Lateral raises: 5 sets of 10 with 12kg
Shrugs (snatch grip): 5 sets of 10 with 60kg
Skull crushers: 5 sets of 10 with 22.5kg
Core
Cobra/baby/plank: 30 seconds each x 2
Foam roller: 10 seconds each leg x 10
Side plank: 20 seconds plus 7 twists x 2
30/20/10 leg raises
Plank reaches 5 each hand x 3
JCarter12330/04/13 @ 19:07
Post Edited: 30.04.2013 @ 19:09 PM by JCarter123
30th April 2013Squats
8 x 35kg
6 x 42.5kg
5 x 50kg
5 x 55kg
5 x 65kg
15 x 70kg
Calf raises: 5 sets of 20 reps 100kg
Reverse hyper extensions: 5 sets of 10
Dumbbell bicep curls: 2 sets of 10 reps 14kg, 3 sets of 10 reps 12kg
Leg extensions: 5 sets of 10 reps 30kg
Core
Foam roller: 10 seconds per leg 10 sets
Baby/Cobra/Plank 30 seconds each 3 sets
30/30/20 leg raises
CoC
10 x S
10 x T
5 x 1
3 x 1.5
1 x 2
1 x 2 (still can't close the second rep)
Silver bullet: 25 seconds on right, 30 seconds on left
Wrist roller
Forward/backward with 5kg, 5 sets
JCarter12302/05/13 @ 19:25
2nd May 2013
Strict press
5 x 25kg
5 x 32.5kg
5 x 40kg
3 x 45kg
3 x 52.5kg
12 x 57.5kg
Cable rows: 5 set of 10 with 42.5kg
Inclined bench on smith
10 x 30kg
10 x 65kg
10 x 65kg
10 x 65kg
10 x 70kg
10 x 75kg
Tricep pushdowns, 5 set of 15 with 11.25kg
Core
Baby/Cobra/Plank: 30 seconds each x 2
Foam roller: 10 seconds each leg x 10
Side planks: 20 seconds plus 10 twists
Plank reaches: 5 reaches each hand x 3
Leg raises: 45/20/15
Leg raises: 30/20/15
CoC
10 x S
10 x T
1 x 2
Silver bullet with #2: 25 seconds with Right, 25 seconds with Left
1 x 1
Strict press
5 x 25kg
5 x 32.5kg
5 x 40kg
3 x 45kg
3 x 52.5kg
12 x 57.5kg
Cable rows: 5 set of 10 with 42.5kg
Inclined bench on smith
10 x 30kg
10 x 65kg
10 x 65kg
10 x 65kg
10 x 70kg
10 x 75kg
Tricep pushdowns, 5 set of 15 with 11.25kg
Core
Baby/Cobra/Plank: 30 seconds each x 2
Foam roller: 10 seconds each leg x 10
Side planks: 20 seconds plus 10 twists
Plank reaches: 5 reaches each hand x 3
Leg raises: 45/20/15
Leg raises: 30/20/15
CoC
10 x S
10 x T
1 x 2
Silver bullet with #2: 25 seconds with Right, 25 seconds with Left
1 x 1
JCarter12304/05/13 @ 14:57
Post Edited: 06.05.2013 @ 14:09 PM by JCarter123
4th May 2013Deadlifts
DOH
5 x 45kg
5 x 55kg
5 x 65kg
5 x 77.5kg (was supposed to only do 3)
3 x 87.5kg
10 x 100kg
EZ bar curls on preacher: 5 set of 10 with 25kg
Lunges: 5 sets of 10 each leg
Hyperextensions: 5 sets of 10
Core
Baby/Cobra/Plank: 30 seconds each x 2
Foam roller: 10 seconds each leg x 10
Side planks: 20 seconds + 10 twists each side
Leg raises: 60/30/20
Leg raises: 30/15/10
Dumbbell holds: 42kg x 2 minutes (very slight tear in back)
Box jumps: 5 sets of 5 working up to 39 inches
JCarter12306/05/13 @ 14:08
Post Edited: 11.05.2013 @ 10:54 AM by JCarter123
6th May 20132-block CGBP (paused)
5 x 40kg
5 x 50kg
5 x 60kg
3 x 70kg
3 x 80kg
6 x 90kg
Snatch grip barbell shrugs: 5 sets of 10 with 65kg
Inclined flys: 5 sets of 10 with 17kg
Strict log - one clean
5 x 42kg
5 x 42kg
5 x 56kg
5 x 61kg
3 x 66kg
1 x 71kg
Farmers hold
65kg x 20 seconds
85kg x 20 seconds
95kg x 20 seconds
105kg x 20 seconds
DOH deads
~35kg x 5, 4 inch bar x 2
~55kg x 5, 3 inch bar
~65kg x 5, 3 inch bar
~75kg x 5, 3 inch bar
Quite hard work on the back today. Took things very carefully. Will prob do farmers on my deadlift days in future.
JCarter12307/05/13 @ 19:53
7th May
Dumbbell curls: 5 sets of 15 with 10kg
Squats
5 x 35kg
5 x 42.5kg
5 x 50kg
3 x 60kg
3 x 67.5kg
15 x 77.5kg
Good mornings
10 x 20kg
10 x 30kg x 4
Leg extensions: 5 sets of 10 with 40kg
Core
Cobra/baby/plank: 30 seconds of each x 2
Foam roller: 10 seconds each side x 10
Side plank: 20 seconds hold plus 10 twists each side
Plank reaches: 5 reaches each arm x 3
Leg raises: 60/30/20
Dumbbell curls: 5 sets of 15 with 10kg
Squats
5 x 35kg
5 x 42.5kg
5 x 50kg
3 x 60kg
3 x 67.5kg
15 x 77.5kg
Good mornings
10 x 20kg
10 x 30kg x 4
Leg extensions: 5 sets of 10 with 40kg
Core
Cobra/baby/plank: 30 seconds of each x 2
Foam roller: 10 seconds each side x 10
Side plank: 20 seconds hold plus 10 twists each side
Plank reaches: 5 reaches each arm x 3
Leg raises: 60/30/20
JCarter12309/05/13 @ 22:18
9th May 2013
2-block CGBP (paused)
5 x 40kg
5 x 50kg
5 x 60kg
5 x 75kg
3 x 85kg
4 x 95kg
Lat pull downs: 5 sets of 15 with 40kg
Tricep pullovers: 5 sets of 15
Front raises: 5 sets of 10 with 25kg
Dumbbell holds
50kg x 95 seconds
50kg x 35 seconds
Core
Baby/Cobra/Plank: 45 seconds each x 2
Foam roller: 10 seconds each leg x 12
Side planks: 30 seconds + 10 twists each side
Plank reaches: 5 reaches each hand x 3
Leg raises: 30/30/30
2-block CGBP (paused)
5 x 40kg
5 x 50kg
5 x 60kg
5 x 75kg
3 x 85kg
4 x 95kg
Lat pull downs: 5 sets of 15 with 40kg
Tricep pullovers: 5 sets of 15
Front raises: 5 sets of 10 with 25kg
Dumbbell holds
50kg x 95 seconds
50kg x 35 seconds
Core
Baby/Cobra/Plank: 45 seconds each x 2
Foam roller: 10 seconds each leg x 12
Side planks: 30 seconds + 10 twists each side
Plank reaches: 5 reaches each hand x 3
Leg raises: 30/30/30
JCarter12311/05/13 @ 11:06
11th May 2013
Small log (jerks)
Used belt and my new sleeves
5 x 42kg
5 x 62kg
3 x 72kg
3 x 82kg
2 x 92kg
1 x 97kg FAIL
Farmers
35kg 10m turn 10m back
65kg 10m turn 10m back
85kg 10m drop and turn 10m back
95kg 10m drop and turn 10m back
Axle
Once conti cleaned, no belt or sleeves
5 x 25kg
5 x 55kg
3 x 65kg
3 x 75kg
1 x 85kg
1 x 90kg PB
DOH deadlift holds, 4 inch bar
25kg x 20 seconds
35kg x 20 seconds
40kg x 20 seconds
Small log (jerks)
Used belt and my new sleeves
5 x 42kg
5 x 62kg
3 x 72kg
3 x 82kg
2 x 92kg
1 x 97kg FAIL
Farmers
35kg 10m turn 10m back
65kg 10m turn 10m back
85kg 10m drop and turn 10m back
95kg 10m drop and turn 10m back
Axle
Once conti cleaned, no belt or sleeves
5 x 25kg
5 x 55kg
3 x 65kg
3 x 75kg
1 x 85kg
1 x 90kg PB
DOH deadlift holds, 4 inch bar
25kg x 20 seconds
35kg x 20 seconds
40kg x 20 seconds
JCarter12313/05/13 @ 19:17
13th May 2013
DOH deadlifts
5 x 50kg
5 x 54kg
5 x 64kg
5 x 85kg
3 x 95kg
10 x 110kg was supposed to stop there but...
3 x 130kg
2 x 140kg
1 x 150kg
Power cleans (with bumper plates)
10 x 40kg
10 x 50kg x 4
Lunges: 5 sets of 10 each leg with 20kg
Barbell curls
10 x 20kg
10 x 25kg
10 x 25kg
10 x 27kg
10 x 28kg
Core
Plank/cobra/baby: 30 seconds each
Leg raises: 30/30/20
Couldn't be f**ked to do any more
DOH deadlifts
5 x 50kg
5 x 54kg
5 x 64kg
5 x 85kg
3 x 95kg
10 x 110kg was supposed to stop there but...
3 x 130kg
2 x 140kg
1 x 150kg
Power cleans (with bumper plates)
10 x 40kg
10 x 50kg x 4
Lunges: 5 sets of 10 each leg with 20kg
Barbell curls
10 x 20kg
10 x 25kg
10 x 25kg
10 x 27kg
10 x 28kg
Core
Plank/cobra/baby: 30 seconds each
Leg raises: 30/30/20
Couldn't be f**ked to do any more
JCarter12314/05/13 @ 19:17
14th May 2013
Strict press (paused)
5 x 25kg
5 x 35kg
5 x 40kg
5 x 48kg
3 x 55kg
7 x 63kg
Floor press: 5 sets of 10 reps with 60kg
One arm rows: 5 sets of 10 reps with 30kg
Flys: 5 sets of 11 reps with 17kg
Some core
Gripper: 2 sets of 5 reps with 200, 1 negative rep with 300
Strict press (paused)
5 x 25kg
5 x 35kg
5 x 40kg
5 x 48kg
3 x 55kg
7 x 63kg
Floor press: 5 sets of 10 reps with 60kg
One arm rows: 5 sets of 10 reps with 30kg
Flys: 5 sets of 11 reps with 17kg
Some core
Gripper: 2 sets of 5 reps with 200, 1 negative rep with 300
JCarter12316/05/13 @ 19:54
16th May 2013
Squats
Tried putting a 1.25kg disc under each heel
7 x 35kg
6 x 42.5kg
5 x 50kg
5 x 62.5kg
3 x 72.5kg
15 x 80kg
Dumbbell curls: 5 sets of 10 with 12kg
Good mornings
10 x 20kg
10 x 40kg x 4
Front Squats (clean grip)
10 x 40kg
10 x 50kg
10 x 60kg x 3
Dumbbell holds
50kg x 1min 50secs PB
50kg x 50secs
Core
Plank/Baby/Cobra: 60 seconds each x 2
Foam Roller: 10 each leg
Plank reaches: 5 each arm x 3
Leg raises: 30/30/20
Squats
Tried putting a 1.25kg disc under each heel
7 x 35kg
6 x 42.5kg
5 x 50kg
5 x 62.5kg
3 x 72.5kg
15 x 80kg
Dumbbell curls: 5 sets of 10 with 12kg
Good mornings
10 x 20kg
10 x 40kg x 4
Front Squats (clean grip)
10 x 40kg
10 x 50kg
10 x 60kg x 3
Dumbbell holds
50kg x 1min 50secs PB
50kg x 50secs
Core
Plank/Baby/Cobra: 60 seconds each x 2
Foam Roller: 10 each leg
Plank reaches: 5 each arm x 3
Leg raises: 30/30/20
JCarter12318/05/13 @ 12:56
Post Edited: 18.05.2013 @ 17:35 PM by JCarter123
18th May 2013Axle
FTOH each rep, no belt
55kg x 5
65kg x 3
75kg x 2
80kg x 4 conti cleans
Clean was starting to hurt my back, could've done with a belt.
Duck walk
First time doing this
100kg x 13.5m
125kg x 13.5m
150kg x 13.5m
175kg x 13.5m one drop in middle
100kg x 13.5m out, 13.5m back
Yoke
155kg x 10m
235kg x 10m one drop in middle
235kg x 10m
155kg x 10m out, 10m back
155kg x 10m out, 10m back
Worked on speed these last 2 runs
Arm-over-arm
First time doing this too
100kg x 10m
100kg x 10m
125kg x 10m
I love my new gym. Need to work on yoke most of all.
JCarter12319/05/13 @ 13:00
19th May 2013
yoga
Core
Side planks: 20 seconds plus 12 twists each side
Plank reaches: 5 reaches each hand X 2
yoga
Core
Side planks: 20 seconds plus 12 twists each side
Plank reaches: 5 reaches each hand X 2
JCarter12320/05/13 @ 18:37
20th May 2013
Deload week...
DOH deadlifts
5 x 42.5kg
5 x 55kg
5 x 65kg
Lunges: 3 sets of 15 reps
Plate pinches
10kg x 60 seconds
15kg x 35 seconds
15kg x 45 seconds
Good mornings: 3 sets of 10 reps
Plate curls: 15 x 5kg x 3
Wrist curls: 15 x 10kg, 15 x 12kg, 15 x 14kg
Core
Baby/Cobra/Plank: 60 seconds of each x 2
Foam roller: 10 each leg
Plank reaches: 5 each hand x 3
Leg raises: 30/30/30
Deload week...
DOH deadlifts
5 x 42.5kg
5 x 55kg
5 x 65kg
Lunges: 3 sets of 15 reps
Plate pinches
10kg x 60 seconds
15kg x 35 seconds
15kg x 45 seconds
Good mornings: 3 sets of 10 reps
Plate curls: 15 x 5kg x 3
Wrist curls: 15 x 10kg, 15 x 12kg, 15 x 14kg
Core
Baby/Cobra/Plank: 60 seconds of each x 2
Foam roller: 10 each leg
Plank reaches: 5 each hand x 3
Leg raises: 30/30/30
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