John's training journal - starting out in strongman

21st May 2013
Deload week...

Strict Press (paused)
10 x 30kg
12 x 40kg

Had a PT session to aid my technique and protect my back. Phil said technique is good just need to keep core super tight during DL, squat and overhead and need to sort out shoulder flexibility in order to get arms tighter during squats.

Gave me some extra core exercises do to (sit ups on half-ball, breath holds on all 4's, kettle bell swings) plus some stretches (shoulders back lying on foam roller, rolling over foam roller holding kettle bell, clean grip with bar).

25th May 2013

Log one motion
Sleeves and belt
5 x 56kg (jerked these)
5 x 56kg
3 x 66kg
3 x 71kg
2 x 76kg
2 x 81kg no sleeves, PB
1 x 86kg, PB
1 x 91kg fail

Farmers walk
75kg x 13m out, drop & turn, 13m back X 3
Worked on speed here. Around 12 seconds each run. Main issue is the second run gripping in the right place so the handles are balanced.

Yoke
135kg x 10m out, drop and turn, 10m back
155kg x 10m out, drop and turn, 10m back
195kg x 10m out, drop and turn, 10m back
235kg x 10m one drop
235kg x 10m one drop
Worked on speed at start. Still very slow with heavier weight.

DOH deads on 4inch bar
2 x 40kg 20 second hold on second rep
1 x 45kg 20 second hold
1 x 45kg 20 second hold

Plate pinch
2 5kg discs x 30 seconds
2 10kg discs x 15 seconds

Core
Plank reaches: 5 each side x 2
Foam roller: 15 each side
Leg raises: 60/30/30
Plank/baby/cobra 60 seconds each
Breath holds: 6 for 8 seconds

Monday 27th May 2013

Kettle bell swings: 3 sets of 10 with 20kg
Kettle bell curls: 3 sets of 10 with 8kg

DOH SLDL
5 x 50kg
5 x 60kg
5 x 70kg
5 x 80kg
5 x 90kg
15 x 100kg

Calf raises on leg press machine: 5 sets of 20 with 100kg
One-arm snatches: 3 sets of 15 with 20kg (nearly killed me)

Core
Bosu ball: 8 reps, 5 reps
Baby/Cobra/Plank 60 seconds each x 2
Foam roller: 10 each leg
Breath holds: 6 lots of 8 seconds
Leg raises: 30/30/30 + 30
Side planks: 20 seconds + 15 twists

Stretching especially on the shoulders which seems to be making progress.

28th May 2013

Strict press - small log
5 x 42kg
5 x 42kg
5 x 42kg
5 x 47kg
5 x 52kg
8 x 62kg

2-block CGBP (paused): 5 sets of 10 reps with 60kg
Push press: 5 sets of 15 reps with 40kg
Bent over rows: 3 sets of 10 reps with 40kg

1st June 2013

CoC:
10 x S
10 x S
10 x T
5 x 1
3 x 1.5
1 x 2
1 x 2
1 x 2
Still failing to close the left

Silver bullet with #2
21 seconds with right, 25 seconds with left

Wrist roller with 7.5kg
forward/backward
forward/backward
forward/backward

Really fed up of being injured...

3rd June 2013

DOH SLDL
5 x 52.5kg
5 x 62.5kg
5 x 72.5kg
3 x 87.5kg
3 x 97.5kg
12 x 112.5kg

Calf raises on leg press machine: 5 sets of 20 reps with 110kg
Kettle bell curls: 5 sets of 10 reps with 8kg
Kettle bell swings: 5 sets of 10 reps with 24kg

Core
Bosu ball: 10 reps
Baby/cobra/plank: 45 seconds each x 2
Foam roller: 10 each leg
Leg raises: 30/30/30

Stretching of shoulders.

4th June 2013

Strict press - small log
5 x 42kg
5 x 42kg
5 x 42kg
3 x 52kg
3 x 62kg
8 x 67kg

3 hammer grip
2-block CGBP (paused): 5 sets of 10 reps 63kg
Lateral raises: 5 sets of 10 reps with 10kg
One-arm rows: 5 sets of 6 reps with 38kg

Pleased with everything today.

6th June 2013

Front squats
clean grip
5 x 32.5kg
5 x 40kg
5 x 47.5kg
3 x 60kg
3 x 67.5kg
15 x 72.5kg
Please with this as am getting the hang of the grip

Swings: 5 sets of 10 reps with 24kg
Good mornings: 5 sets of 10 reps with 30kg
Squats (paused): 4 sets of 10 reps with 60kg
Reverse curls (EZ bar): 5 sets of 10 reps with 22.5kg

Core
Bosu ball: 10 reps, 5 reps
Foam roller: 12 each leg
Baby/cobra/plank: 60 seconds each
Leg raises: 50/25/25
Side raises: 45 seconds each side

8th June

Axle
One conti clean, all beltless
5 x 46kg
3 x 56kg
3 x 66kg
2 x 76kg
2 x 86kg
1 x 91kg current pb
1 x 96kg fail
1 x 93kg PB
1 x 94kg fail
1 x 94kg PB

DOH axle holds: 86kg 20 seconds X 2
Kettle bell curls: 10kg x 5 x 2

Log
One clean, belt
5 x 56kg
3 x 66kg
2 x 76kg
1 x 86kg
1 x 91kg PB
1 x 92kg fail

DOH 4-inch bar deadlift holds: 46kg x 10 seconds x 2

10th June 2013

DOH SLDL
All beltless
5 x 52.5kg
5 x 62.5kg
5 x 72.5kg
3 x 92.5kg
3 x 107.5kg
12 x 122.5kg

Reverse EZ bar curls: 5 sets of 10 reps with 27.5kg

Box squats
All beltless
10 x 60kg
10 x 100kg
10 x 100kg
6 x 120kg
6 x 120kg

One arm snatches: 3 sets of 10 reps each side with 20kg
Kettle bell curls: 5 sets of 3 reps with 12kg

Core
Bosu ball: 10 reps, 7 reps
Baby/Cobra/Plank: 30/30/30 x 2
Foam roller: 10 raises each leg
Leg raises: 30/30/30
Plank reaches: 5 each side x 2

Tuesday 11th June 2013

Strict press - small log
5 x 42kg
5 x 42kg
5 x 42kg
5 x 57kg
3 x 62kg
4 x 72kg

3 x hammer grip
2-block CGBP (paused): 5 sets of 10 reps with 65kg
Snatch grip shrugs: 5 sets of 10 reps with 65kg
Incline bench: 5 sets of 10 reps with 50kg
2 x hammer grip

13th June 2013

Front squats, clean grip
5 x 35kg
5 x 45kg
5 x 50kg
5 x 65kg
3 x 75kg
12 x 85kg

Rack pulls
10 x 140kg doh
10 x 180kg mixed grip
6 x 180kg mixed grip
6 x 140kg doh
1 x 170kg doh fail
1 x 170kg doh fail
6 x 170kg mixed grip

Klokov press
Thought I'd give these a try
5 x 20kg
5 x 30kg
5 x 40kg
3 x 50kg
1 x 60kg

Lunges: 5 sets of 5 reps (each leg) with 40kg (warm up with 20kg)
Reverse EZ bar curls: 5 sets of 10 reps with 30kg
Lateral raises: 8 x 10kg, 10 x 8kg, 12 x 6kg
Kettle bell swings: 5 sets of 10 reps with 24kg

Core
Bosu ball: 2 sets of 10 reps
Leg raises: 30/30/20
Plank: 75 seconds

15th June 2013

Atlas stones to 64 inches
3 x 56kg
3 x 77kg
1 x 99kg fail
1 x 99kg fail
1 x 99kg fail
3 x 77kg
1 x 99kg fail
1 x 99kg fail
Other shoes (bigger heel), plus small amount of tacky on finger tips
1 x 99kg
Finally got it, so pleased

Circus dumbbell
3 x 20kg LnR
3 x 33kg LnR
Sleeve on
2 x 42kg R only from here on
1 x 54kg fail
1 x 54kg fail
1 x 54kg fail
1 x 54kg fail
1 x 54kg fail
1 x 54kg

Kettle bell curl: 5 sets of 10 reps with 8kg

Taking into account of my injuries this year, here are some realistic goals.

Stones
77kg to 72''
99kg to 72''
125kg to 64''
125kg shouldered
145kg shouldered

Farmers
120kg 20m no drops
130kg 10m no drops

Yoke
300kg 10m no drops

Deadlift
235kg x 2
240kg x 1

Squats
195kg x 1
190kg x 2
205kg x 1 with wraps

Front squats
150kg x 1

500kg tyre
x 1
x 2
x 3

Axle
105kg x 1

Log
100kg x 1

Circus Dumbbell
43kg x 1 left
54kg x 1 left
66kg x 1 right
54kg x 5 right

Push press/jerk
110kg x 1

Power Clean
110kg x 1

Completed: 6/25

22nd June - grip

CoC
10 x S
10 x S
10 x T
5 x 1
3 x 1.5
1 x 2 fail

Wrist roller 7.5kg
Forward/Backward
Backward/Forward
Forward/Backward


23rd June - core
Bosu ball: 10/10/5
Kettle bell swings: 24kg 10 reps 3 sets
Plank reaches on bosu ball: 5 each hand
Plank reaches: 5 each hand
Plank reach plus leg: 5 each hand
Leg raises: 30/30/20
Planks: 75 seconds x 2
Side planks: 20 seconds plus 10 twists each side