My 'attempt at Strongman' log

Deloads the most difficult week! Makes me feel lazy and causes me to try stupid things... last time I tore a tendon in my finger fannying about with 1 finger chins, loud pop from my middle finger with a lot of pain to boot- still not 100%......

Seems to work though- I'll see if I can manage it sensibly this time.......

Cheers bud, seem to be hitting a rep PR almost every time I train at the moment!

Squat Day-

14" box Squat:
10x 60kg
7x 60kg
5x 120kg
3x 140kg
7x 152.5kg (PR)

Cleans:
5x 80kg
2x 90kg
2x 95kg
2x 95kg
2x 100kg (PR)
2x 100kg
1x 100kg
10x 70kg
10x 70kg

Leg curls:
7x 85kg
7x 85kg
7x 85kg
7x 85kg
4x 85kg

Very happy! Big squat PR for me and chuffed to clean 100kg. I think my Clean and Push-press confidence/technique has gone up, letting me feel confident to lift more.

I put todays PR's down to the fact I ate a Peperami before going to the gym

It's my 'deload' week this week so everythings nice and light. I'll be trying not to damage myself trying anything stupid ths time......

OH Dumbbell Press:
5x20kg
5x20kg
5x20kg

Chins:
8x BW
8x BW
8x BW

Dips:
10x BW
10x BW
10x BW

Neck Harness:
15x 20kg
15x 20kg
15x 20kg

Did some gripper work yesterday, I'm currently trying to improve supporting strength-
-5x 30 second Overcrush HG200 (each hand)
-Hanging from my pull up bar (wrapped in a towel to make it a thick bar...)
-Bent 4 x 6" nails from B&Q- must have an easy batch as I can do these ones in 5 or 6 seconds.

Still feel a bit lazy....

Deadlift and some kind of HIIT tommorrow.

Deadlift Day-

Deadlift:
10x bar
5x 100kg
5x 100kg
5x 100kg
1x 220kg Fail-bored attempt at a PR, off the ground to the knees easily then stopped.

Good Mornings:
5x 80kg
5x 80kg
5x 80kg

Machine Crunches:
10x 50kg
10x 50kg
10x 50kg

Tabata rowing finished me off.

I'm after advice to on improving the deadlift above the knee. Comes up to the knee easy then- Bang, just stops. (I expect it's too heavy for me.... ) I'll get it next month though....

Having the weekend off so it was deload bench and Squat today.

Bench:
5x 60kg
5x 60kg
5x 60kg
1x 110kg Fail- not happy with this....

Squat:
5x 80kg
5x 80kg
5x 80kg
1x 180kg PR Chuffed

Cleans:
5x 60kg
5x 60kg
5x 60kg

Various bodyweight fannying about trying glute-ham raises.

Disappointed in the Bench, thought I'd nail 110kg easy as I did 107.5kg 2 months ago and have been training hard..

Pleased with the Squat- broke parallel (I think) but could have been lower.

I've got a ex-army duffle bag on order for a sand bag and a keg type thing from work to be filled with cement this weekend. Looking forward to giving them a try.

Glad to get back to heavy sets next week.

OH Day.

Strict standing OH press:
10x Bar
5x 47.5kg
5x 52.5kg
7x 60kg

Push Press
5x 80kg
4x 80kg
3x 80kg
3x 80kg
2x 80kg

Dips
5x BW+20kg
5x +30kg
4x +40kg PR
4x +40kg
3x +40kg
10x BW

Wide Grip Pull ups
5x BW+20kg
4x +20kg
3x +20kg
4x +20kg
6x BW
6x BW

Good session, felt strong on the dips- my plan is to set some kind of PR (rep/weight etc) every time I train.

Deads today-

Dead lift:
10x bar
5x 130kg
5x 150kg
8x 170kg

Good mornings:
5x 100kg PR
5x 105kg PR!
5x 105kg
5x 105kg
5x 105kg

Sumo Deads: (never tried these before)
5x 60kg
5x 100kg
5x 130kg
5x 140kg
5x 140kg

Machine Crunches:
10x 95kg
10x 95kg
5x 95kg

Hanging Leg raise:
2x5

Another good session- the deload weeks done wonders for my back Hard work though. Almost got a rep PR on the deads as well.

I've got a ~65 kg sandbag now, filled it today & was messing about with it earlier- it fairly knackers you out!

Bench Day-

Bench Press:
10x 40kg
5x 67.5kg
5x 77.5kg
7x 87.5kg

Bent over BB Row:
6x 80kg
6x 80kg
6x 80kg
10x 60kg
10x 60kg

Tricep Pull Downs:
8x 70
8x 70
8x 70
11x 60
11x 60

Seated Dumbbell press (60deg Bench):
8x 20kg
7x 20kg
7x 20kg
7x 20kg
6x 20kg

Front Holds (20kg Plate)
16 sec
16 sec
18 sec
20 sec

OK session, could have been better. Not a big fan of Benching, I'm also not very good at it...

Squat day:

High bar Back Squat:
10x bar
5x 60kg
5x 107.5kg
5x 125kg
10x 142.5kg PR

Cleans:
5x 80kg
5x 85kg
4x 90kg
1x 95kg
1x 100kg Fail
10x 70kg
10x 70kg

Glute Ham Raises (on Floor- awkward as f**k...)
7
7
5
4
3



Speed deads (30 sec rest between sets)
5x 100kg
5x 100kg
5x 100kg
5x 100kg
5x 100kg

Time to go home!

Squats are flying along, all had good depth but my back almost folded grinding out the last rep (needed it for the PR). The deads at the end just finished me off. Good session.

OH Day-

Strict OHP-
10x bar
5x 47.5kg
5x 52.5kg
6x 60kg
f**ked up my weeks and repeated last weeks session, didn't even do as well!!..

Push Press:
4x 80kg
3x 85kg
2x 85kg
2x 85kg
1x 85kg

Dips:
5x BW+ 40kg PR
5x +40kg
4x +40kg
3x +40kg
2x +40kg

Chins (all BW):
10
8
7
6
6

Happy enough, hopefully my OH will start to improve with all the heavy dips (though my strict was worse than last week...) Hoping to get 90kg for reps with the push press next month.

Deadlift Day-

Deadlift:
10x bar
10x 60kg
3x 140kg
3x 157.5kg
6x 180kg

Good Mornings:
5x 110kg PR
5x 110kg
5x 110kg
5x 110kg
5x 110kg

Sumo Deads (with Hanging leg raises between sets):
5x 140kg / 5 raises
5x 140kg / 5 raises
3x 160kg / 4 raises
5x 140kg / 10 sit ups
5x 140kg / 10 sit ups

Happy again, PR on the good mornings and close to one on the deads. Was nackered by the end, hence the sit ups instead of Leg raises...

good reps in your sessions
and nice pb's .

Cheers Andy, seems to be going well at the mo.

Bench day-

Bench Press:
10x bar
10x bar
3x 72.5kg
3x 82.5kg
5x 92.5kg

Bent over DB row:
10x 40kg
5x 50kg
5x 50kg
5x 50 kg
10x 40kg

Tri Pulldowns:
8x 80kg
7x 80kg
4x 80kg
14x 60kg
10x 60kg

Seated DB press (45deg):
10x 22kg
10x 22kg
8x 22kg
6x 22kg
6x 22kg

My least favorite day. Felt tired, sore and worn out today due to my deadlift day and a bad sleep last night. Still, went OK- no PR's but not to far away from them.

Squat today-

Squat:
10x bar
10x 60
3x 115kg
3x 132.5kg
9x 150kg PR

Cleans:
5x 80kg
5x 90kg
1x 100kg Fail
1x 100kg
1x 100kg
10x 75kg
10x 75kg

Glt Ham Raises (on floor):
5
5
5

Done, felt ill and hungover so headed home. Loving squats at the moment, rekon I'll get to 200kg by year end.