Journal of a strongman training newcomer
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| Davidoc |  | Journal of a strongman training newcomer | 07-08-2012 @ 09:13 |
 caught napping Member 3908, 109 posts SQ 105, BP 90, DL 140335.0 kgs @ 73.5kgs UnEq | Post Edited: 08.11.2012 @ 15:45 PM by Davidoc Just a journal for me to keep up with where im at really. New to strongman training.CURRENT PB'S as of 07/11/12 BENCH 90 SQUAT 105 DEADLIFT 135 raw, 140 with straps RACK PULL 130 PUSH PRESS 70 STRICT PRESS 57 FTOH 70 06/08/12 pressing workout- push press 50 x 6 50 x 6 60 x 2 65 x 1 strict press 40 x 4 40 x 4 45 x 1 45 x 1 seated behind the neck press 30 x 10 30 x 10 40 x 6 bench press 55 x 10 55 x 8 55 x 8 60 x 8 60 x 6 db chest press 17.5 x 12 20 x 10 20 x 10 20 x 8 seated db shoulder press 20 x 6 20 x 6 20 x 6 20 x 5 peck deck 4 sets increasing weight each time machine shoulder press 5 sets. pyramid on sets 1, 2 and 3, drop sets on 4 and 5 shrugs 4 sets of machine shrugs Not a bad day all in all, need to work on my bench and strict presses. | ||
| brownbear | | ... | 07-08-2012 @ 09:14 |
 Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | too many sets and exercises | ||
| Davidoc | | ... | 07-08-2012 @ 09:21 |
caught napping Member 3908, 109 posts SQ 105, BP 90, DL 140335.0 kgs @ 73.5kgs UnEq | brownbear said:too many sets and exercises Yeah man i know, shoulders are feeling it today, trying to build my shoulders up though as my pressing is pretty poor. | ||
| brownbear | | ... | 07-08-2012 @ 09:25 |
Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | Davidoc said: Yeah man i know, shoulders are feeling it today, trying to build my shoulders up though as my pressing is pretty poor. a friend of mine was at a similar stage to you not long ago and simply doing something like Squat + Bench Strict Press + Deadlift Training every other day, 3x5 on each worked very well for some time | ||
| Davidoc | | ... | 07-08-2012 @ 09:50 |
caught napping Member 3908, 109 posts SQ 105, BP 90, DL 140335.0 kgs @ 73.5kgs UnEq | brownbear said: a friend of mine was at a similar stage to you not long ago and simply doing something like Squat + Bench Strict Press + Deadlift Training every other day, 3x5 on each worked very well for some time Kinda makes sense, might give that a go. cheers. | ||
| brownbear | | ... | 07-08-2012 @ 09:57 |
Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | Davidoc said: Kinda makes sense, might give that a go. cheers. I would do what Shane suggested in the other thread you made day 1 squat deadlift rows day 2 bench incline day 3 front squat strict press push press SLDL something like 3x5 on the squat, deads bench, front squats and strict presses. Do 3x8 or so on the incline, rows and sldls. Add a bit when you get the reps and repeat  See how long you can drag it out for Check out Terminator's log, he started on here as a beginner and lifts some nice weights now using a very simply system similar to above | ||
| Luuuuuukey | | ... | 07-08-2012 @ 10:41 |
 Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | Look up Starting Strength. | ||
| Terminator | | ... | 07-08-2012 @ 10:48 |
 jerking is obviously great, Member 2521, 4721 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | brownbear said: a friend of mine was at a similar stage to you not long ago and simply doing something like Squat + Bench Strict Press + Deadlift Training every other day, 3x5 on each worked very well for some time x 2 This was one of my favourite routines. Just 1 x 5 on deadlift not 3 x 5 though! | ||
| Davidoc | | ... | 07-08-2012 @ 11:19 |
caught napping Member 3908, 109 posts SQ 105, BP 90, DL 140335.0 kgs @ 73.5kgs UnEq | 07/08/12 great workout today, beat my squat and deadlift PB's, feelin happy. legs - squat 60 x 10 70 x 8 75 x 6 80 x 3 (new PB)  deadlift 60 x 10 80 x 8 100 x 4 125 x 1 (new PB) 130 x 1 (even newer PB) leg press 70 x 10 70 x 10 70 x 10 70 x 10 machine calf raises 6 sets pyramid | ||
| Davidoc | | ... | 09-08-2012 @ 10:30 |
caught napping Member 3908, 109 posts SQ 105, BP 90, DL 140335.0 kgs @ 73.5kgs UnEq | Good day again today, had a really good week infact. Beat my deadlift and squat PB's on the other day and beat my bench press PB today. 09/08/12 EVENT DAY - bench press - 50 x 10 50 x 10 60 x 8 65 x 4 75 x 2 (new PB) 80 x 1 (even newer PB) one handed db press - 30 x 8 short rest between reps 35 x 4 short rest between reps db farmers walk - 35 for 16 metres x 5 db carry (instead of sandbag, holding db to chest) - 35 for 30 metres x 4 tire flip - not sure of weight for 16 metres x 4 | ||
| Davidoc | | ... | 20-08-2012 @ 10:50 |
caught napping Member 3908, 109 posts SQ 105, BP 90, DL 140335.0 kgs @ 73.5kgs UnEq | Post Edited: 20.08.2012 @ 10:53 AM by Davidoc Haven't trained for 11 days, went on my stag do, lasted 3 days, was f**ked for a week after it, never again.Thought i'd try the beginner's routine brownbear suggested. squat/bench day and press/deadlift day and an event day. also thought i'd try not doing so many reps on the lighter sets to save energy for the heavy sets, seems to have worked as I beat my squat PB. so today i started it. squat - 60 x 5 65 x 5 70 x 5 75 x 5 80 x 4 85 x 2 (new PB) 90 x 1 (even newer PB) Happy as f**k with thisflat bench press - 50 x 6 55 x 6 60 x 6 60 x 6 65 x 5 70 x 5 75 x 3 82.5 x 1 new PB attempt.....FAILED.....bas***d leg press - 80 x 6 80 x 6 80 x 6 80 x 6 calf raise (machine) - 6 sets pyramid not counting reps incline dumbbell bench press - 20 x 8 20 x 8 22.5 x 6 25 x 4 EZ bicep curl- 25 x 10 25 x 10 25 x 10 25 x 10 peck deck - 3 lightish sets, warmdown | ||
| Davidoc | | ... | 21-08-2012 @ 10:07 |
caught napping Member 3908, 109 posts SQ 105, BP 90, DL 140335.0 kgs @ 73.5kgs UnEq | Post Edited: 21.08.2012 @ 16:36 PM by Davidoc 21-08-12The routine im doing is usually mon wed & fri, but as i'm off work today i thought id do some light work on my upper back and arms. pretty straight forward workout, mostly 4 sets of ten keeping the weight the same. sore from yesterday so not going to heavy. pull-ups - body weight, 3 sets of 6 chin-ups - body weight, 3 sets of 3 machine rows - 4 sets of 10 bench one arm rows - 4 sets of 10 side lat raises - 3 sets of 10 shrugs - 4 sets of 10 EZ bicep curls - 4 sets of 8 machine preacher curls - 4 sets of 10 tricep extensions - 4 sets of 10 | ||
| Davidoc | | ... | 22-08-2012 @ 10:25 |
caught napping Member 3908, 109 posts SQ 105, BP 90, DL 140335.0 kgs @ 73.5kgs UnEq | Post Edited: 22.08.2012 @ 10:28 AM by Davidoc 22-08-12pressing & deadlift day - strict press - 40 x 6 40 x 6 45 x 4 45 x 4 50 x 1 52.5 x 1 (new PB) push press - 55 x 4 60 x 2 65 x 1 67.5 x 1 (new PB) still needs work but getting better every weekseated db press - 20 x 8 20 x 6 22.5 x 4 22.5 x 4 machine shoulder press - 6 sets, pyramid, starting at 12 reps finishing at 1 rep max. not sure of the weight because it doesn't say on machine. deadlift - 60 x 10 75 x 8 90 x 8 105 x 4 120 x 2 135 x 1 (new PB) Happy as fook with today's workout, beat 3 PB's today, seems like i'm getting that little bit stronger every week. Still needs to work on all my pressing including bench press but it all seems to be coming together. getting new PB's every week. | ||
| deleted2_20210523 | | ... | 22-08-2012 @ 17:26 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| Davidoc | | ... | 22-08-2012 @ 20:28 |
caught napping Member 3908, 109 posts SQ 105, BP 90, DL 140335.0 kgs @ 73.5kgs UnEq | kirkynick said:Well done on the deadlift PB. Stick a video up if you can so we can look at your form. I will do next time mate. | ||