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Pompy's Log

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PompyIconPompy's Log07-09-2010 @ 19:01 
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My opinions have run their course
Member 694, 3112 posts
Post Edited: 12.09.2010 @ 12:48 PM by Pompy
Seeing (reading about) some of the beast performances at the Olympic Dragons made me realise I really need to pull my finger out if I am going to have even a chance of mediocre successes at under 90s next year. Hence I thought I'd (re)start a log on the off chance it keeps me consistent and focussed.

Just started a fresh routine (Wendlers 5/3/1) with a few minor tweaks to assistance work which should ensure I hit the weak areas.

Main goals for 2011 (my second year of strongman training/competition);

Press 120kg barbell overhead (current PB 100)
Press 110kg log (current PB 80 but untested really)
Deadlift 250kg (current PB 232.5)
Qualify for ESM u90

So... last two training sessions... (not recording weights used for assistance exercises). Basically I am doing this routine because I like the way it is geared at getting new weight/rep PBs with every workout.

Event training during the off season will be infrequent, hopefully once a week/fortnight depending when I can get to Strength Tec when I move back down to Portsmouth next week.

Week one of 5/3/1

05/09/2010 - New Bodies Gym, Doncaster

Military Press
60kgx5
70kgx5
80kgx8 (last 3 were slight push press)
Dip x100
Towel Chin
5xfailure

06/09/2010 - New Bodies Gym, Doncaster

Power Clean
5x10
Deadlift
130kgx5
150kgx5
170kgx8
Good Morning
5x12
Hanging Leg Raise
5x15

P.S. If anyone knows how to edit journal goals let me know please.
PompyIcon...08-09-2010 @ 12:49 
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My opinions have run their course
Member 694, 3112 posts
08/09/2010 - New Bodies Gym, Doncaster

Bench Press
70kgx5
80kgx5
90kgx5

Incline Bench Press
5 sets of 15

Dumbell Row
2 sets of 10
1 set of 25

Barbell Curl
5 sets of 15

Gym was full of carpet carriers and rakes posing in the mirror so it was a bit off putting but happy with the bench press as I haven't flat benched in a while and have had a niggly shoulder, which did not feel bad in any way so hopefully that is cured.
TannhauserIcon...08-09-2010 @ 18:39 
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fighting woo with woo
Member 206, 1491 posts
SQ 227.5, BP 165, DL 260
652.5 kgs @ 100kgs UnEq
Pompy said:

Gym was full of carpet carriers.


Excellent - never heeard that expression before.
nickIcon...08-09-2010 @ 18:46 
finally got a tagline
Member 1190, 2812 posts
SQ 300, BP 200, DL 350
850.0 kgs @ 105kgs UnEq		100 dips Eek your mil.press seems awfully close to your bench ? all the best with the journal
Simon_TIcon...08-09-2010 @ 19:35 
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wales
Member 1058, 5361 posts
SQ 220, BP 140, DL 294
654.0 kgs @ 106kgs UnEq		Good luck on your goals, a training log will certainly help. I've been doing the 5/3/1 routine recently, although not at mo' due to upcoming comp'. But it's definitely a routine worth trying in the off season.
Did you lift in the Oxford powersports comp'?
PompyIcon...08-09-2010 @ 19:55 
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My opinions have run their course
Member 694, 3112 posts
Tannhauser said:
Excellent - never heeard that expression before.


You had to see it to believe it
PompyIcon...08-09-2010 @ 19:55 
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My opinions have run their course
Member 694, 3112 posts
Simon_T said:Good luck on your goals, a training log will certainly help. I've been doing the 5/3/1 routine recently, although not at mo' due to upcoming comp'. But it's definitely a routine worth trying in the off season.
Did you lift in the Oxford powersports comp'?


Yeah came 12th.
PompyIcon...08-09-2010 @ 19:57 
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My opinions have run their course
Member 694, 3112 posts
Post Edited: 08.09.2010 @ 20:26 PM by Pompy
nick said:100 dips Eek your mil.press seems awfully close to your bench ? all the best with the journal


The dips were in about 10 sets though. Not really logging the assistance stuff in much depth. Max military press 100kg, max bench ever is 140 but if I stepped in gym right now I would only be confident of 120. I have had a bad shoulder which I think I've worked through. Got it through heavy benching so not going there again.

Oh and thanks for checking in on my log lads!
PompyIcon...09-09-2010 @ 11:50 
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My opinions have run their course
Member 694, 3112 posts
Post Edited: 09.09.2010 @ 22:13 PM by Pompy
9/9/2010 - New Bodies Gym, Doncaster

Front Squat
70kgx5
80kgx5
90kgx9 (might have underestimated my max a bit but no worries)

Leg Press
5 sets of 15, light and slow

Hamstring Curl
5 sets of 10

Short and sharp, hung around for 10 minutes to watch one of the guys deadlift 260 but just fail 280. Strong!

Edit - additional training, a 3 mile 'pushchair push' loaded with two stone child. LOL
drewIcon...09-09-2010 @ 12:02 
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I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq		By military press do you mean push press. Military is strict
ITRGIcon...09-09-2010 @ 12:12 
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PS ... i love you
Member 521, 2568 posts
SQ 200, BP 125, DL 265
590.0 kgs @ 90kgs UnEq		good to see a log back up mate and good training keep it up Happy
PompyIcon...09-09-2010 @ 12:26 
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My opinions have run their course
Member 694, 3112 posts
Post Edited: 09.09.2010 @ 12:27 PM by Pompy
drew said:By military press do you mean push press. Military is strict


no strict I mean. straight out of the rack then strict pressed from shoulder level and back down, if I am entirely honest the last rep had a slight leg bend in it but apart from that all strict. I call it military press as a hark back to my bodybuilding days lol
PompyIcon...09-09-2010 @ 12:27 
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My opinions have run their course
Member 694, 3112 posts
ITRG said:good to see a log back up mate and good training keep it up Happy

Cheers Ian, your performance at the novice comp made me realise I need some focus if I'm going to compete
drewIcon...09-09-2010 @ 12:31 
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I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq		Then your overhead should be around 130 not where it is now
SuperSteel101Icon...09-09-2010 @ 12:33 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq		100 kgs strict overhead is very impressive mate! Enjoying reading your journal.

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