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Owens strongman/powerlifting whatever log

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OwenIconOwens strongman log10-07-2011 @ 22:46 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Post Edited: 16.07.2011 @ 11:54 AM by Owen
Im Owen, im 18 and been lifting weights for about 2 years "seriously". Worked up to a few decent lifts: 220kg dead last week, 110kg log press, 185kg squat and 135kg bench all at 93kg BW. (Probably all had slightly more in, tore my ankle ligaments 3 weeks back)

Looking to lose some fat and get under 90kg for some comps, cos im only small so i reckon i could easily do it. Got a competition in September (novice one in Swindon) so will be looking to hit some new maxes and get a feel for the whole thing. So ill post up my training and this is my diet!.....

9am - 40g oats 1 scoop protein
11am - 2 pieces of fruit, 1/2 tub quark
1pm - 200ish grams of chicken + potato/pasta/rice etc
TRAIN
4pm - 2 scoops protein + 30g oats
5pm - 200ish grams chicken + 4 eggs
8pm - Shake.




Criticism welcome, im next training on tuesday doing some events so ill get it posted up!
MrSmallIcon...10-07-2011 @ 22:54 
Gone and easily forgotten.......
Member 331, 22298 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
welcome!
OwenIcon...11-07-2011 @ 22:52 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Cheers mate Happy Id like some advice mainly on my diet, i have alot of protein but not a lot of carbs (as you can see ^^) my calorie count on myfitnesspal.com doesnt add up to loads either (2200). Do you reckon i should increase my carbs (300g a day abouts) and crank up the cardio. This way i would have more energy for my workouts...i hate this side of training lol!
spam_upIcon...11-07-2011 @ 22:59 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
most u90kg lads sit at over 93kg and just lose the weight in about a week leading up to comp and it seems to work well for them too.

you don't seem to eat many cals for 93kg bw so i dont know what to advise tbh!
your lifts are very big for your age btw Happy
OwenIcon...11-07-2011 @ 23:03 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Thanks mate. Yeah its a ball ache, its everyones dilemma isnt it...increase lifts, lose fat. F*ck it, ill see how i go and just train my arse off even more than i do. How do they cut before the comp? just water depletion etc? Happy
OwenIcon...12-07-2011 @ 14:48 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Post Edited: 12.07.2011 @ 14:48 PM by Owen
Event training today - (all kilograms)
Yoke - 150 x 40m, 230 x 40m, 250 x 40m, 240 x 20m, 230 x 40m

Log - 65 x 1, 75 x 1, 95 x 1, 105 x fail, 95 x 3 x 1

Zercher holds - 140kg - 1min 20s, 180kg 27s, 50s, 220 x fail

Did some keg carries too but only for a mess about.

Next training tomorrow Happy
spam_upIcon...12-07-2011 @ 16:53 
Avatar
Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
Owen said:Thanks mate. Yeah its a ball ache, its everyones dilemma isnt it...increase lifts, lose fat. F*ck it, ill see how i go and just train my arse off even more than i do. How do they cut before the comp? just water depletion etc? Happy


all different mate but most do plenty of dehydrating close to weigh in, not hard to lose a couple of kg in a day (not that nice either tho)
its something i may have to think about as weight is slowly creeping up to around the 90kg mark Unhappy
OwenIcon...12-07-2011 @ 17:39 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Aye, ill test it out this week see what happens.
OwenIcon...13-07-2011 @ 17:23 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Shoulders today.

Log - warm up
85 x 1
95 x 1
105 x 1
110 x fail
85 x 3

Strict press -
80 x 5
90 x 3
95 x fail
80 x 3

Push press -
80 x 5
90 x 3
97.5 x 2
102.5 x f
102.5 x 1
80 x 5

CGBP -
90 x 3
105 x 3
115 x 2
110 x 2 x 2

Bench -
100 x 4 x 3

20 Minutes on the bike, then 10 x 1 minute intervals on the rope and sledgehammer.
OwenIcon...14-07-2011 @ 19:12 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Just did some cardio today...

30mins bike 60% max heart rate

15 x 1 minute intervals, rope and sledgehammer.
OwenIcon...15-07-2011 @ 15:57 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Deads today, kind of disappointed, but dont think i should be...

Warm up

1 x 170
1 x 180
1 x 200
f x 230 (got it to my knees fcks sake)
f x 230

Rack Pulls - (Below knee)
140 x 3
170 x 3
200 x 4
170 x 8

One arm row
Pull ups
20 mins bike 60% max heart rate



Got to make it up to my self on sunday.
OwenIcon...16-07-2011 @ 11:48 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Did some training today, wasnt meant to but weathers s**t and i was bored Wink

CGBP -
80 x 3
90 x 3
100 x 3
120 x 2
120 x 2
130 x 1 (PB)
100 x 6


20 mins cardio



better than nout, happy.
OwenIcon...17-07-2011 @ 16:04 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Todays session

Squats -
140 x 3
160 x 5
160 x 4
160 x 3
162.5 x 2 x 2
140 x 5

Fronties -
100 x 3
110 x 3
120 x 3 x 3

Zercher squats -
80 x 5
90 x 3
100 x 3

Zercher Holds -
180kg x 57 seconds
200 x 46 seconds
220 x 36 seconds

20 mins on the bike


Really chuffed with today.
OwenIcon...20-07-2011 @ 17:45 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Trained some events today...

Yoke (all for 55m)
150kg
230kg
270kg (PB)

Loading medley x 2
Log 65kg
keg + plus 2 20kg weights 55kg approx
duck walk 80kg
barrel 150kg

Conans hold
180kg on a yoke x 1 minute
OwenIcon...22-07-2011 @ 22:19 
Member 1024, 87 posts
SQ 195, BP 140, DL 225
560.0 kgs @ 91kgs UnEq
Shoulders today, started a bit disjointed, gym owner took to hospital so i was left in charge Tongue

Log press
warm up
95kg x 1
102.5 x 1
107.5 x f
107.5 x f
85kg 3 x 3

Push press
80 x 3
90 x 3
102.5 x 2
105kg x 1 (PB)
100 x 1
80 x 6

Behind Neck Push Press
60 x 3
70 x 3
80 x 3
90 x 1
90 x 1
90 x 1

Strict press
60 x 5
60 x 5
70 x 1

CGBP
100 x 3 x 5

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