My Strongman Training logs
| jg250 |  | Squat Day | 10-01-2014 @ 20:47 |
 Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Back Squats 10.01.14 Warmup 60kg x 5 90kg x 5 110kg x 3 Work Sets 145kg x 4 145kg x 4 145kg x 4 145kg x 4 160kg x 2 - done easy weightwise just back pain & limiting damage 170kg x 2 - not done due to lower back pain. After Speaking to the gym owner Ali, advised some Ab work as they are antagonists for the lower back muscle. He explained in more detail and it made sense! Olympic Ring Rollout Supersetted with Reverse Hypers 2 x 5kg 5 reps on each 5 reps on each 5 reps on each That was all for today. Saving myself for Strongman Sundays | ||
| stephen9069 | | ... | 13-01-2014 @ 09:54 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Someones been busy over the festive period good work mate, strong squatting aswell mate. | ||
| jg250 | | ... | 14-01-2014 @ 01:59 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | stephen9069 said:Someones been busy over the festive period good work mate, strong squatting aswell mate. Cheers Steve, training has been fairly relentless. Need to catch up with you big guys if im not gonna make myself look a tit in the inters! Looking to get 200kg squat by March/April time. You seem to be back on it last time i saw your log, you staying injury free still? Be good to catch up with you if you are doing East Mids Strongest. | ||
| jg250 | | Bench Day - New PB! | 14-01-2014 @ 02:09 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Decided to have a bash at a new PB for my flat bench. I havent trained Bench properly for ages. I need to get this better if im going to do any powerlifting which i am considering if i can get to grips with wearing a singlet! Flat Bench Warmup 20kg x 5 20kg x 5 40kg x 5 60kg x 3 80kg x 1 Work Sets 100kg x 1 110kg x 1 120kg x 1 with pause 125kg x 1 with pause 130kg x 1 with a very short pause! Dips BW x 5 BW + 5KG x 5 BW + 15KG x 5 BW + 15KG x 5 BW + 15KG x 5 Punch Downs Black band x 10 Purple Band x 10 Purple Band x 10 Swiss Bar tricep extension - triceps were pretty fatigued at this point. 25kg x 10 35kg x 10 45kg x 8 Rope attachment tricep pulldowns - Tempo 4 down, 2 hold, 2 up. 30kg x 10 35kg x 10 40kg x 10 These really killed off my triceps so i ended the session there. | ||
| stephen9069 | | ... | 14-01-2014 @ 23:13 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | jg250 said: Cheers Steve, training has been fairly relentless. Need to catch up with you big guys if im not gonna make myself look a tit in the inters! Looking to get 200kg squat by March/April time. You seem to be back on it last time i saw your log, you staying injury free still? Be good to catch up with you if you are doing East Mids Strongest. Im sure you will get it mate, i doubt ill be doing much this year had a bit of a rough run with a hip and knee injury the last couple of months last week was the first time iv squatted and deadlifted in a long time im no were near were i used to be and i havent started any event training yet think its a bit to soon for that. Ill see how my progression is and i might try and compete later in the year but still undecided as of yet. Strong benching and whats got you interested in power lifting ? | ||
| jg250 | | ... | 14-01-2014 @ 23:41 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | stephen9069 said: Im sure you will get it mate, i doubt ill be doing much this year had a bit of a rough run with a hip and knee injury the last couple of months last week was the first time iv squatted and deadlifted in a long time im no were near were i used to be and i havent started any event training yet think its a bit to soon for that. Ill see how my progression is and i might try and compete later in the year but still undecided as of yet. Strong benching and whats got you interested in power lifting ? Going for a new max on deadlifts tomorrow, hopefully get 250 at least! Hope you heal up soon and theres no lasting damage, it will all come back soon! My benching is miles off of yours, got loads of work to even begin to anygood at benching. The gym i train specialise in powerlifting and strongman/woman, it was only natural that i would want to have a play being the competative sort that i am lol Used to think that benching wouldnt carry accross to strongman but in my infancy in strongman training i reckon the extra chest & tricep strength will help my other overhead lifts progress. | ||
| stephen9069 | | ... | 15-01-2014 @ 09:17 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | jg250 said: Going for a new max on deadlifts tomorrow, hopefully get 250 at least! Hope you heal up soon and theres no lasting damage, it will all come back soon! My benching is miles off of yours, got loads of work to even begin to anygood at benching. The gym i train specialise in powerlifting and strongman/woman, it was only natural that i would want to have a play being the competative sort that i am lol Used to think that benching wouldnt carry accross to strongman but in my infancy in strongman training i reckon the extra chest & tricep strength will help my other overhead lifts progress. I agree mate benching has a big part in my weekly training plus makes resting the log on to it easier if your chest is bigger lol. Start working the paused reps mate they will help get your benching up and i found weighted dips and floor press were another good one to use. | ||
| jg250 | | ... | 16-01-2014 @ 00:35 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | stephen9069 said: I agree mate benching has a big part in my weekly training plus makes resting the log on to it easier if your chest is bigger lol. Start working the paused reps mate they will help get your benching up and i found weighted dips and floor press were another good one to use. Never got on with floor pressing, ironically i get worse shoulder pain then benching. Already doing weighted dips, gonna start doing some powerlifting training which will work on technique and explosiveness using bands & chains etc. | ||
| jg250 | | Deadlift Day - going for a max today! | 16-01-2014 @ 00:40 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Warmup 70kg x 5 110kg x 5 150kg x 5 Work Sets 190kg x 1 210kg x 1 230kg x 1 235kg x 1 Stopped there, might have been able to get 240 but i have a comp in 2 weeks so backing off a little. Wide Trap Bar Shrugs 60kg x 10 80kg x 10 100kg x 10 120kg x 10 Face Pulls 50kg x 10 60kg x 10 65kg x 10 Seated Cable Rows 100 x 10 120 x 10 140 x 10 160 x 10 Cable standing bicep curls 40kg x 10 50kg x 10 60kg x 8 Felt weird doing bidep curls, not done much if any bicep curls for a long time. | ||
| stephen9069 | | ... | 16-01-2014 @ 01:42 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | jg250 said: Never got on with floor pressing, ironically i get worse shoulder pain then benching. Already doing weighted dips, gonna start doing some powerlifting training which will work on technique and explosiveness using bands & chains etc. Sounds like a plan mate, iv never used bands or chains my gym aint got them lol | ||
| jg250 | | ... | 16-01-2014 @ 15:40 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | stephen9069 said: Sounds like a plan mate, iv never used bands or chains my gym aint got them lol Im quite fortunate where i train as they specialise in powerlifting and strongman. | ||
| jg250 | | Overhead Day | 16-01-2014 @ 23:13 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Military Press Warmup 20kg x 5 40kg x 5 50kg x 5 Work Sets 72.5kg x 4 72.5kg x 4 72.5kg x 4 72.5kg x 4 77.5kg x 2 82.5kg x 2 72.5kg repout = NONE - didnt do as shoulders felt tight and with a comp coming up im not pushing anything silly! Seated Dumbell Press 20kg x 10 25kg x 10 25kg x 10 That was all for today, like i said im gonna rest my shoulders and do a nice deload next week ready for teh comp on Sunday. | ||
| jg250 | | Squat Day | 18-01-2014 @ 00:55 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Again with the comp around the corner im not going to balls deep in my training before i deload next week. Back Squat Warmup 60kg x 5 80kg x 5 100kg x 5 Work Sets 145kg x 4 145kg x 4 145kg x 4 145kg x 4 160kg x 2 170kg x 2 Would normally repout on 145kg but saving that until after the comp. Cambered Bar Good Mornings 15kg x 5 reps 25kg X 5 reps 35kg X 5 reps 45kg X 5 reps only light on the good mornings as i havent done them in a long long time and wantged to focus on technique. | ||
| jg250 | | Upper Body Deload Day | 21-01-2014 @ 17:59 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Military Press 15kg x 5 35kg x 5 45kg x 5 55kg x 5 Bent Over Row 15kg x 5 35kg x 5 55kg x 5 Flat Bench Pin Press 15kg x 5 35kg x 5 55kg x 5 Swiss Bar Tricep Extensions 15kg x 10 20kg x 5 25kg x 5 Cable Machine Face Pulls 25kg x 5 30kg x 5 35kg x 5 Olympic Ring Roll Outs BW x 5 BW x 5 BW x 5 Foam Roller - Upper Back, Shoulders, triceps. Triceps felt real sore after so more again tomorrow! | ||
| jg250 | | Lower Body Deload | 21-01-2014 @ 18:03 |
Member 4500, 220 posts SQ 200, BP 130, DL 260590.0 kgs @ 112kgs UnEq | Olympic Bar Squats 60kg x 5 80kg x 5 100kg x 5 Deadlifts in powercage from the floor with red bands 70kg x 5 100kg x 5 120kg x 5 Good Mornings - Cambered Bar 25kg x 5 35kg x 5 45kg x 5 Reverse Hypers Empty x 5 2 x 5kg x 5 reps 4 x 5kg x 5 reps Olympic Ring Roll Outs BW x 6 BW x 6 BW x 6 Foam Roller - Quads, Hamstrings, Glutes, Calfs, Triceps & Forearms. | ||
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