My Strongman Training logs
| jg250 |  | ... | 29-08-2013 @ 19:36 |
 Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Squat Day (3 reps)- Tuesday 27th Got my new knee sleeves to help prevent knee pain, tried them out today to get a feel and I am impressed! Warmup 40kg x 3 60kg x 3 60kg x 3 working sets 100kg x3 100kg x3 120kg x3 130kg x3 140kg x2 previous PB 145kg for 1 so the strength is there still. Leg press x 10reps 80kg 120kg 160kg 200kg laying leg curl machine x 10 reps 20kg 30kg 40kg 50kg | ||
| jg250 | | ... | 29-08-2013 @ 21:35 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Post Edited: 29.08.2013 @ 21:36 PM by jg250 Overhead Day x 3 reps 28.08.13log 40kg 60kg 80kg 90kg Dumbell Single arm press FTOH 30kg L & R 35kg L & R 40kg L & R Dips x 5 Bodyweight BW + 5KG BW + 5KG BW + 10KG BW + 10KG BW + 10KG | ||
| jg250 | | ... | 29-08-2013 @ 21:42 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Deadlift day today 3 reps Bands to open up shoulders (prehab) Leg Pull throughs x 5 30kg 40kg 50kg Sumo Deadlifts (first try) to assist with weakness in hip strength warmup 60kg x 5 60kg x 5 80kg x 5 working sets 110kg x 3 140kg x 3 160kg x 3 170kg x 3 These were tough, need to keep working on these and my conventional lift will increase, that's the plan anyway :-) Narrow Grip seated pulldown x 10 80 100 100 120 120 Reverse Hyper x 5 20kg - 10kg top bar & 10kg bottom bar 20kg - 10kg top bar & 10kg bottom bar 30kg - 15kg top bar & 15kg bottom bar 40kg - 20kg top bar & 20kg bottom bar 40kg - 20kg top bar & 20kg bottom bar Finished with a quick event which I have coming up, 120kg prowler rope pull for 20m then pushing it back 20m as fast as possible. Managed this in 38 seconds. Need to work up to 160kg comp weight for March so plenty of time to be strong and fast (stamina) | ||
| jg250 | | ... | 01-09-2013 @ 19:55 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Strongman event stuff today at PTS. 1RM on log instead of reps as comp next weekend. 2x40kg warmup (5 reps) 60kg 70kg 80kg 90kg 100kg Sled rope pull 20m on to sled pull 20m head to head sled weight 160kg which is 10kg below comp weight next week. Then same again. Tyre flip race smallish tyre at about 200kg everyone did 6 flips head to head but as I need to work on my conditioning I had to race another guy and do 12 3-3-3-3. Very intense, need to do more of this! Done something to my left knee on the last turn for reps 10,11 &12 so ended training there and whacked the ice on it. Gonna have to do some more sled pulls/prowler work and tyre flips. Been working on strength but forgot this is strongman! Also been getting some advice so I am gonna stay away from 1rm during training and stick to 8/5/3 rep ranges do bring my strength up. | ||
| jg250 | | ... | 06-09-2013 @ 14:23 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | 2 days before the comp got a s**tty cold, dosing up now with beechams. Still eating loads so I have energy for it Sunday morning. Did a light session on Wednesday with some sled pulling for distance for my conditioning some farmers walks for speed at about 60% of comp weight then more sled pulling again for conditioning this time heavier. Don't want to push it on the week up to a comp. Will let you know how it goes on sunday. | ||
| jg250 | | ... | 10-09-2013 @ 13:10 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Today was the first day back to the gym after the comp on Sunday at PTS. I am still sore and suffering with a cold and stupid cough! Sumo Deadlift x 8 reps 60kg warmup x 2 90kg 110kg 140kg 160kg x 6 Getting into these Sumo's need it for my weak hips! 320kg Tyre flip Did 3 reps as I was getting pain in my elbow, still not fully recovered from sunday. Sled Pull 40m x 50kg 20m race with 100kg - win 20m race with 120kg - win pulled both sleds back with 120kg and mike sitting on it. 345kg got about 15m then stopped as mike got off and I nearly fell over! Finished off with some light narrow grip cable rows 40kg x 10 60kg x 5 - don't know why I did 5? 60kg x 10 I will carry on with light stuff this week then back on it next week fully recovered and ready to go ready for WHS Strongman comp in October. Cheers John | ||
| jg250 | | ... | 10-09-2013 @ 23:17 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Not sure if this will work but here is my page on facebook that I update with videos etc. https://www.facebook.com/pages/John-Greensmith-Strongman/4577070576... Thanks John | ||
| jg250 | | Squat Day | 12-09-2013 @ 15:54 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Foam Roller warmup for 5 mins on quads, it band, hamstrings, calves and back. Squat 60kg x 5 reps x 2 sets 80kg x 5 100kg x 5 120kg x 5 130kg x 3 struggling with recovery time and breathing with this cold so moved on Split Squat with barbell on safety cable machine. Never done these before so struggled but need to work on hip mobility/strength. Noticed my right quad is weaker which wasn't expected. 20kg bar x 5 reps both legs 30kg x 5 for 3 sets on both legs As said above I struggled with these and will be doing them every leg day, gonna make my weakness one of my strengths! Glute Ham Raises - Bodyweight 5 sets of 6 reps Conditioning Yoke Walk for 160m with only yoke weight 50kg. Cheers John | ||
| jg250 | | ... | 27-09-2013 @ 18:14 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Good session today with Gearoid (The Ulsterman), nice bit of leg work. Box Squats: 20kg x 6 60kg x 6 90kg x 6 110kg x 6 120kg x 6 120kg x 6 120kg x 6 Stiff leg deadlifts: 20kg x 6 60kg x 6 80kg x 6 90kg x 6 Glute Ham Raises - Bodyweight 110kg 6 reps x 4 sets. Then some strongman conditioning - Empty yoke for distance 220m x 2. Farmers walk for distance (empty handles 15kg each hand) 520m. Will do the conditioning with weight on next time, went too far to be affective. | ||
| jg250 | | ... | 28-09-2013 @ 13:29 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | First day of ortamyer deadlift routine. So far so good, although I now have double D.O.M.S thanks to a squat session yesterday! Warmup sets: 60kg x 4 80kg x 4 100kg x 4 Work sets: 160kg x 4 reps x 4 sets 185kg x 2 reps x 2 sets 160kg x 9 reps Wide grip lat pull downs x 10 reps 56 63 70 Seated row machine x 10 reps 56 56 63 | ||
| jg250 | | ... | 01-10-2013 @ 21:11 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Ortamyer Bench Day - Week 1 Flat Bench: Warmup 40kg x 4 50kg x 4 60kg x 4 Work Sets 77.5kg x 4 77.5kg x 4 77.5kg x 4 77.5kg x 4 90kg x 2 90kg x 2 77.5kg rep out = 10 reps Dips BW x 10 BW x 10 BW x 8 failed at 9/10 Cable Rope Pulldowns 30kg x 10 reps 30kg x 10 reps 30kg x 10 reps Yoke walk conditioning = 90kg for distance 160m = 8 x 20m lengths without dropping 160m = 8 x 20m lengths without dropping That's it for today, didn't want to go mad as benching usually causes shoulder issues but today it was ok. I did set my 1 rep max a lot lower than my actual as I haven't benched in ages. | ||
| theulsterman | | ... | 01-10-2013 @ 21:23 |
 Member 4612, 171 posts SQ 220, BP 150, DL 250620.0 kgs @ 111kgs UnEq | nice programme you got going there, repping machine!  | ||
| jg250 | | ... | 02-10-2013 @ 22:51 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Cheers dude, think I have set it up wrong as its meant to be projected max not current max but it still looks good for progress. Squats tomorrow morning! | ||
| jg250 | | ... | 08-10-2013 @ 14:41 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Ortamyer Deadlift Day - Week 1 - 07.10.13 Warmup 80kg x 4 100kg x 4 100kg x 4 Work sets 175kg x 4 175kg x 4 175kg x 4 175kg x 4 200kg x 1 200kg x fail 175kg repout - none Wide grip trap bar shrugs 40kg x 10 60kg x 10 80kg x 10 Bent over rows 40kg x 10 50kg x 10 60kg x 10 Farmers for distance 40kg only managed 40m as my hands were fried! | ||
| jg250 | | ... | 08-10-2013 @ 14:41 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Ortamyer Bench Day - Week 2 - 08.10.13 Flat Bench: Warmup 40kg x 4 50kg x 4 60kg x 4 Work Sets 77.5kg x 4 77.5kg x 4 77.5kg x 4 77.5kg x 4 90kg x 2 90kg x 2 100kg x 2 100kg x 2 77.5kg rep out = 10 reps Dips BW x 7.5 BW x 4.5 then 3 with red bands Box Jumps on to 320kg Tyre just under waist height. 10 10 10 Rowing 300m sprint 44 seconds - Rower nearly took off! | ||
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