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Pompey power , train, strain and pain

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jonboyIconPompey power , train, strain and pain14-04-2013 @ 08:19 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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 44inchRoll-Eyes
jonboyIcon...15-04-2013 @ 18:13 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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
jonboyIcon...17-04-2013 @ 14:21 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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
jonboyIcon...19-04-2013 @ 10:19 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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
jonboyIcon...21-04-2013 @ 18:53 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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
jonboyIcon...22-04-2013 @ 15:42 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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
James26Icon...22-04-2013 @ 16:02 
Member 2298, 1768 posts
SQ 255, BP 200, DL 320
775.0 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
jonboyIcon...22-04-2013 @ 22:19 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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 Cool
jonboyIcon...24-04-2013 @ 22:37 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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
jonboyIcon...25-04-2013 @ 21:12 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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
jonboyIcon...29-04-2013 @ 22:51 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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
jonboyIcon...29-04-2013 @ 22:57 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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
jonboyIcon...01-05-2013 @ 09:31 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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
jonboyIcon...06-05-2013 @ 19:42 
Member 1276, 132 posts
SQ 280, BP 200, DL 363
843.0 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_ainsIcon...06-05-2013 @ 19:47 
Avatar
Member 786, 2077 posts
SQ 262, BP 155, DL 300
717.0 kgs @ 122kgs UnEq
interesting read, any vids of training / comps

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