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Owen's 'strongman' log

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OwenLIcon...11-01-2015 @ 11:14 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
Squats
70X5, 3
100X3, 3
120X3
130X1
140X1
145X 5, 5, 5, 5, 5, 5, 5
All beltless. Getting tougher

BOR
75X5X5

Curls
Pull ups


Still only 75kg....upped my kcals by over 800 lol
adillon10Icon...11-01-2015 @ 11:44 
Member 3863, 1275 posts
SQ 155, BP 110, DL 182
447.0 kgs @ 75kgs UnEq
Great work mate, love seeing your vids on instagram keep them coming!
OwenLIcon...12-01-2015 @ 08:18 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
Cheers mate. Good little way of blogging a comeback lol
fctilidieIcon...12-01-2015 @ 08:44 
Grandad Goatse
Member 2494, 5023 posts
SQ 160, BP 115, DL 170
445.0 kgs @ 71kgs UnEq
Nice squats matey. When will see log pressing back in here?
OwenLIcon...12-01-2015 @ 08:59 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
fctilidie said:Nice squats matey. When will see log pressing back in here?


Thanks mate. Not yet, need some stronger shoulders first, but on day when im over at yours i may have a dabble Happy

OwenLIcon...12-01-2015 @ 12:17 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
Good one today Happy

Bench, all paused.
50x6
60x6
70x5
82.5x5
87.5x5
--------
92.5x8 - top set
--------
102.5kgx1
110x1
117.5x1 (recent pb)
120x1 (recent pb) Happy

Speed bench -
72.5x4x6 sets

Incline bb press
60x8
70x8x4sets, last reps paused.

DB OHP
22x5
28x5x3sets

1arm row
34x5x5

Scapula retraction and rotator cuff work.
OwenLIcon...12-01-2015 @ 15:43 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
OwenLIcon...13-01-2015 @ 16:41 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
Squats
70x3, 3
100x3
120x3
135x3
145x1
155x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 (10x3 lol)
All beltless, got a bit hard i guess.

OHP
45x5
50x3
60x3
65x7 recent pb

Pull ups
4x8 bw

CGBP
60x8
70x8
80x8
85x8 t'n'g

Shoulder and hip prehab
OwenLIcon...13-01-2015 @ 17:09 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
OwenLIcon...14-01-2015 @ 21:00 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
Not a bad session, but need to learn to not train after a shift at work lol Happy

deadlifts
70x5, 3
120x3
150x3
170x3
180x2
190x2
200x2 (belt on)
162.5x3x8, 90 secs rest between sets

Bench, paused
60x3
70x3
75x3
90x3
100x5f6
not far of the 6th

Wide grip bench
60x6, 70x6, 80x6, 85x6

Incline db press
24kg per arm, 15, 15, 15

swiss bar, chest supported row
40x10x3sets

stretching and bits
OwenLIconThe Cube Method 1.016-01-2015 @ 08:29 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
Going to actually run a programme for long term goals, and long term gains. Going to run Brandon Lillys 'cube method' in order to get me towards a long term goal of squatting 230, benching 160 and deadlifting 300.

The basis is an explosive day, a heavy day, a rep based day, and a bodybuilding day for weak parts. Im going to start it properly on my first day off from work on Sunday however i am training today in the same manner.
Ill run an inital programme which kind of gets me to my first comp on 21st Feb. Between then and now i wont miss any weights, and shall look for rep PBs that will give me the confidence to do 200/130/250 at the comp. Ill possibly do 1rms in the context of the plan - no misses, and only going for it if im confident.
After this cycle ill look at the assistance exercises to address any weaknesses and probably just swap it up to keep it fun. The main, first lifts will ALWAYS be deadlift from floor, squat, and paused bench.
I will also use bands and chains on my explosive days, again for added variation and out of interest Happy

Theres another older alternative to the cube which involves not doing the competition lifts first all the time (i.e never heavy pulling from the floor) but thats not what im after and i feel more of the lifts will make me better at the lifts lol.

Ill also do some heavy walk outs to ready me for the comp and improvise the assistance exercises sometimes as not every gym has every piece of equipment.

Lets do this! I wont type out the full programme, ask questions or just observe the workouts and ill try to make it clear as i can when i log.
p.s i know fctillidie will enjoy me using a real life structured programme. lol!
OwenLIcon...16-01-2015 @ 13:32 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
I underestimated the light 'explosive day'! lol Happy

Squat, low bar, belt for top sets, 8x3, 65%
70x3, 3
90x3, 3
100x3
110x3
117x3
---
122.5x3, 3, 3, 3, 3, 3
125x3, 3
weight was fine, new bar position was OK. Got some knees issues atm Unhappy goes away once warm but ill have a go at sorting it out during warm ups, and off days. Seems to be hip/groin related. Hitting depth isnt an issue but my right leg seems to take over (left knee is the pain) and i just think the left side may be impinging and very tight. I may cut depth a bit if it eases the issue. Least i have the option.

Front Squat beltless 70%x5x2
70x5
80x5
90x5
100x5, 5

Paused squat, 60% 2-3x8
112.5x8, 8
one beltless, one with belt.

Lunges
20kg db per hand, x15, 15, 15 per leg

GHR
3x10, BW.

Back Raises
4x12, some isometric holds etc.

Pull Ups
8, 7, 7, 7



Good Happy
OwenLIcon...18-01-2015 @ 14:09 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
Really happy with today. Hit my goals even after a night shift.
Warm up - roll, stretch and banded exercises.

Deadlifts
70X5, 2
120x2, 2
150X2
170X2
185x2
195X2
205X2
215X2
225X2 recent pb

Block pulls
197.5x3x2 sets

1" deficit pulls
172.5x 6, 6

SLDL - 70x15x3
Pull ups
Shrugs
Curls
DomRedshawIcon...18-01-2015 @ 14:15 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
looking strong mate. nice goals too
OwenLIcon...18-01-2015 @ 20:59 
Avatar
has a tiny penis
Member 2897, 5018 posts
SQ 220, BP 140, DL 270
630.0 kgs @ 82.2kgs UnEq
DomRedshaw said:looking strong mate. nice goals too


Thanks dom Happy

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