Pompey power , train, strain and pain
| jonboy |  | Pompey power , train, strain and pain | 14-04-2013 @ 08:19 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | I've been competing in strongman for nearly 3 years now, 4 Months as a novice and just over 2 years as an open, I've also competed 3 times abroad as a natty competitor My general gym lifts aren't gr8 but I feel my moving, grip and stones are ok and really just wanted to start this journal to monitor my progress and take on any advice good or bad regarding training and comps I train 4 times a week at strength tec in fareham, Portsmouth Mon, legs Tues, shoulders, tri's Thurs, back, bi's Sat, events Current pbs Bench 175kg Squat 255kg Deads 305kg,raw, 225kgx11 ,raw 18's 320kg, 300kgx4 Log 122.5kg, axle 130kg, db 60kgx4 , strict press 100kg, strict log 105kg Farmers 190kg 8m , 170kg 20m Frame 350kg 20m Anvil carry 170kg 101m Farmers hold 140kg 73s Rolling thunder 107.5kg Yoke 410kg 15m Stones 180kg 48inch, 150kgx8 My next comps are natty comp in Dubai, body power opens and uksc southern qualifier ( will b my heaviest comp to date but want to test the water and maybe be a real threat for the qualifiying spots next year Any feedback, help or guidance will be appreciated and I look forward to seeing you guys at comps etc, ( Jon bleach ) Rolling thunder 107.5kg Yoke 410kg 15m Stones 180kg 48inch, 150kg x8 44inch  | ||
| jonboy | | ... | 15-04-2013 @ 18:13 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | mon 15/4 legs, only had 45 mins due to wk so a quick session was better than none squats 70x15 100x10 120x8 140x8 160x6 180x5 leg extension 100x10x3 seated calf raises 50x20 60x15 70x10 put the rest of my assistance wk in 2moz or thurs , front squats, leg press and hammy curls even tho only a short wkout i got a reasonable burn from it | ||
| jonboy | | ... | 17-04-2013 @ 14:21 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | Tues 16/4 Seated strict press 60x10 70x8 80x6 Right shoulder felt a little stiff and I was on a different bench than wt I normal press on, messed wv my head a bit, lol, so I opted to do some standing strict press 90x5 100x3 60x12 Front raises 25x8x3 Side raises d/b 17.5x8x3 Upright rows 55x8 65x8 75x6 Tri pulldowns 40x20 50x10 55x8 60x6 Cgbp 70x10 80x8 90x6 100x4 I enjoy shoulder, tri , session my pressing is weak but it's slowly improving, all good fun 17.5x8x3 | ||
| jonboy | | ... | 19-04-2013 @ 10:19 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | Thurs 18/4 Back and bi's Deads 18s ( no straps) 120x12 160x10 200x8 240x6 260x5 280x4 T bar rows 90x12 100x12 110x12 Fat grip lat pulldown 65x10 70x10 75x8 Fat grip seated rows 100x10x3 Db curls 20x15 22.5x10 25x7 Bw pull ups 10 8 8 Finished off wv doh deads (no straps) 205 x4 , just missed 5th | ||
| jonboy | | ... | 21-04-2013 @ 18:53 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | Sat 20/4. Events Log 70x8 (strict) 90x6 100x3 110x3 120x1 Farmers 90x30m 110x15m 130x15m 170x15m (1drop) Stones over yoke 54inch 130x5 150x5 Played around wv the 200 to see if it could b lapped tried twice got to knees both times but couldn't roll it in lol | ||
| jonboy | | ... | 22-04-2013 @ 15:42 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | Mon 22/4 Squats and deads Squats 60x20 100x10 140x8 160x6 180x5 190x3 200x2 Deads Doh no straps 70x20 120x10 170x10 190x6 210x4 Over, under no straps 230x5 250x3 260x3 1st time I've tried squats and deads together, felt good, I'll mix it every so often and add this to training | ||
| James26 | | ... | 22-04-2013 @ 16:02 |
Member 2298, 1768 posts SQ 255, BP 200, DL 320775.0 kgs @ 127kgs UnEq | Good luck with the training John. Some strong pb lifts to beat there! Good to see you again yesterday, was a good comp | ||
| jonboy | | ... | 22-04-2013 @ 22:19 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | Cheers James, comp was good, top 3 very close, quickest 6 event comp in history lol Cu in 3 weeks m8 in dubai to lock horns, train hard m8 , cant wait 4 comp  | ||
| jonboy | | ... | 24-04-2013 @ 22:37 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | Wed 24/4 Shoulders, tri's Seated strict press 60x12 70x8 80x6 90x5 100x3 80x5 70x6 Upright rows 55x8 65x8 75x7 Side db raises 17.5x8x3 Db snatches 45x10 l&r 50x8. 7l, 8r Tri pulldowns 40x12 50x10 55x10 60x8 Cgbp 60x15 80x10 100x7 100x6 | ||
| jonboy | | ... | 25-04-2013 @ 21:12 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | Thurs 25/4 Back & bi's Deads 18s 125x20 175x10 225x8 265x5 Lost 1 of my straps so borrowed a pair but felt alien 2 me and left hand kept rolling wv bar so finished the rest raw 285x3 305x2 315x1 T bar rows 90x12 110x12 120x10 Fat grip lat pulldown 60x12 65x12 70x10 Fat grip seated rows 100x12x3 Db curls 20x15 22.5x 9 25x7 Ez concentration curls 40x 10 45 x8 50x7 Bw pull ups 8 8 7 | ||
| jonboy | | ... | 29-04-2013 @ 22:51 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | Sat 27/4. Events Pressing medley 80 block 90 axle 100 oly bar 110 log 60 d/b X2 runs Yoke 200x30mx3 280x30mx2 320x30m Rolling thunder 77x3 l&r 87x3 l&r 92x3 l&r 97 3r. 2l 102 2r 1l 107 x1 l&r Felt knackered after wk and weeks training so opted for a card events session, enjoyed it | ||
| jonboy | | ... | 29-04-2013 @ 22:57 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | Mon 29/4 Box squats 70x15 100x12 120x10 140x10 160x8 180x6 190x5 200x4 210x2 18 deads , raw 120x12 170x8 220x8 260x6 280x4 300x2 320x1 | ||
| jonboy | | ... | 01-05-2013 @ 09:31 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | Tues 30/4 Shoulders and tri's Skinny log, strict 60x15 80x7 85x5 90x4 95x3 100x3. Push press 105x3 110x2 Upright row 55x10 65x8 75x7 D/b side raises 17.5x8x3 20x6 Tri pulldown 45x12 50x10x2 55x8 Cgbp 70x12 80x12 100x8 110x6 120x4 130x1. Almost snapped my wrist so thought best stop there lol | ||
| jonboy | | ... | 06-05-2013 @ 19:42 |
Member 1276, 132 posts SQ 280, BP 200, DL 363843.0 kgs @ 140kgs UnEq | Thurs 2/5 Deads, no straps 120x10 150x10 200x8 220x6 240x6 270x3 300x1 T bar rows 90x15 110x12 130x10 Fat grip lat pulldown 60x12 65x12 70x12 Fat grip seated row 100x12x3 D/b curl 20x15 22.5x9 25x7 Ez curls 45x12 50x10 55x6 Pull ups 8 8 7 | ||
| josh_ains | | ... | 06-05-2013 @ 19:47 |
 Member 786, 2077 posts SQ 262, BP 155, DL 300717.0 kgs @ 122kgs UnEq | interesting read, any vids of training / comps | ||
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