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Road to ESM

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VinnyJonesIconRoad to ESM26-08-2014 @ 10:15 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
Time to keep a more structured plan. Have finally moved into my own place with my girlfriend (she lifts) and settling into a nice routine. Use to keep a really healthy log but spent most of this year just getting back into training and competing. Set up my goals for the next 5 years and it starts here.

Goal 1 - Qualify for England's Strongest Man
Goal 2 - Place in top 3 of ESM
Goal 3 - Place in top 5 of UKSM

Lofty goals but I have good training partners in Simon Johnston will be training more with Graham Hicks and hopefully Paddy McMahon.

Taking a few weeks off strongman training to let a few post-comp injuries heal up and then my training plan begins.

01.09.14 - 05.10.14
06.10.14 - 09.11.14
10.11.14 - 21.12.14
22.12.14 - 25.01.14
26.10.14 - 01.03.14
02.03.14 - 05.04.14

This roughly 30 weeks of training to take me up to my first strongman comp of 2015 on the 7th March. Goals to hit in this period:

125kg Axle Press for 5 reps
150kg Log Press
320kg Deadlift
250kg squat for 5 reps
125kg Strict Press
440kg Yoke
200kg Front Squat

Diet wise I'm dialled in with plenty of oats, chicken, some red meat, veggies etc. Nothing too sweet or loaded with crap. Plenty of clean calories. Cutting out alcohol full stop. Not a big deal for me as I rarely drink anyway.

I know what needs to be done to get to a certain standard. Just have to get out there and do it.
bezaIcon...26-08-2014 @ 10:46 
I hit a pb today with a chest infection
Member 3283, 1921 posts
Good luck with it all mate, goals sound good!
VinnyJonesIcon...26-08-2014 @ 16:51 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
beza said:Good luck with it all mate, goals sound good!


125kg Axle Press for 5 reps - currently 1
150kg Log Press - currently 135kg
320kg Deadlift - currently 280kg but silly mistake stopped me getting 300kg
250kg squat for 5 reps - currently 260kg x 1 but managed 220kg x 3
125kg Strict Press - currently 115kg x 1
440kg Yoke - currently 400kg
200kg Front Squat - currently 190kg
VinnyJonesIcon...27-08-2014 @ 10:46 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
26.08.14
LOWER MAX
Reverse hypers to warm up/stretches
16" deadlift: 60kg x 10, 100kg x3, 140kg x 3, 185kg x 3, 220kg x 3, 240kg x 3, 260kg x 3, 280kg x 3, 300kg x 1, 320kg x 1
Rows: 30kg 5 x 12
Curls: 2 x 50 (tendon s**t)
KevC86Icon...27-08-2014 @ 12:17 
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Member 5141, 4186 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
we have rather similar goals, though very different strengths, i'll be keeping an eye on this one, good luck.
VinnyJonesIcon...27-08-2014 @ 12:34 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
KevC86 said:we have rather similar goals, though very different strengths, i'll be keeping an eye on this one, good luck.


Cheers. I'm better at repping stuff out than max singles for some reason. I think it's a mental thing but having strength endurance is something worth suffering with I guess haha
VinnyJonesIcon...29-08-2014 @ 11:19 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
28.08.14
UPPER MAX
Some shoulder stretches... nothing taxing
PUSH PRESS: 60kg x 10, 80kg x 3, 100kg x 3, 110kg x 3, 120kg x 3, 130kg x 3, 140kg x F
INCLINE CGBP: 50kg x 12, 60kg 4 x 12, 50kg x 8 (short rest period between sets)
PULLDOWNS: 5 x 12
CURLS: 2 min 22kg
Benfrancis1993Icon...29-08-2014 @ 11:31 
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Cut toe in half = bad day.
Member 4359, 3581 posts
SQ 270, BP 140, DL 310
720.0 kgs @ 137kgs UnEq
Nice work on the OH mate, you should be chucking 150 up if you can hit 130 triples.

How do you train grip?
VinnyJonesIcon...29-08-2014 @ 12:28 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
Benfrancis1993 said:Nice work on the OH mate, you should be chucking 150 up if you can hit 130 triples.

How do you train grip?


I'm still only a few days in recovering from my comp last Saturday so still a little sore. Taking it a little easy this week to avoid any injuries and from next week I'll turn it up a notch mentally. I probably could have lifted the 140kg as the 130kg was easy mate. Just didn't have it in my head to go much heavier than that.
VinnyJonesIcon...29-08-2014 @ 12:29 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
Benfrancis1993 said:
How do you train grip?


Farmers. Pretty much it.
VinnyJonesIcon...02-09-2014 @ 09:48 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
Post Edited: 02.09.2014 @ 10:27 AM by VinnyJones
01.09.14
UPPER MAX
Some shoulder stretches... nothing taxing
STRICT PRESS: 20kg x 10, 40kg x 10, 60kg x 5, 80kg x 3, 100kg x 3, 105kg x 2
PUSH PRESS: 80kg x 8, 100kg x 10, 120kg x 3
DB PRESS: 20kg x 12, 30kg 2 x 12
CURLS: Mixed weights faffing around

Poor start to my first week on plan. Has to get better tomorrow. Moving house, building furniture, work issues and stress with kids Mum has taken a bit of a toll on me. Lazy bas***d.
VinnyJonesIcon...03-09-2014 @ 09:56 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
02.09.14
LOWER MAX
Squats: 20kg x 10, 60kg x 10, 80kg x 3, 100kg x 3, 120kg x 3, 140kg x 3, 170kg x 3, 200kg x 1
Front Squats: 80kg 3 x 10 (30 seconds rest between sets)

HOME!!!
VinnyJonesIcon...30-09-2014 @ 14:40 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
30.09.14

Been away fighting an infection in hospital. Grim stuff. Nearly had leg amputated. Very lucky boy.

Still fighting the infection but well enough to return to gym last night.

250kg deadlift for a single then 180kg for 3 sets of 8. Couple of other bits and that was it.

Off on holiday on Friday so it was just a session to see where I was.

During holiday I'll be doing plenty of swimming, eating mainly meat only and training a little in the hotel gym in the mornings before breakfast. Should come back jacked and tanned.
VinnyJonesIcon...16-10-2014 @ 14:44 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
16.10.14

Very well refreshed after my holiday so I'm resuming training again...

Restated Goals:

125kg Axle Press for 5 reps
140kg Log Press
320kg Deadlift
250kg squat for 5 reps
125kg Strict Press
440kg Yoke
200kg Front Squat

These are to be achieved by the end of March. That's 23 weeks of training. I'll give it a good go.
VinnyJonesIcon...24-10-2014 @ 22:08 
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Who said it's hardcore?
Member 3896, 847 posts
SQ 265, BP 150, DL 320
735.0 kgs @ 128kgs UnEq
Good training week back into it.

w/c 20.10.14

Monday
Deadlift 60 x 10, 100 x 5, 140 x 5, 180 x 5, 200 x 3, 220 3 x 3
Front Squat 60 x 10, 70 5 x 10

Tuesday
OHP 20 x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 5, 80 x 3, 92.5 x 3
Incline Bench 60 5 x 10
Chins 8 x 2 (short rest)

Thursday
Incline Bench 20 x 10, 40 x 10, 50 x 5, 70 x 5, 80 x 3, 90 x 3, 92.5 3 x 3
OHP 20 x 10, 50 5 x 10
Pulldown/Curl/Face Pull 5 x 10 superset

Friday
Squat 20 x 10, 60 x 5, 80 x 5, 100 x 5, 130 x 3, 145 x 3, 160 x 3, 180 x 3, 200 x 1
Deadlift 60 x 10, 100 x 10, 130 5 x 10

Pretty good first week just feeling the movements again, keeping things highish volume to get through DOMS which, I forgot, is horrid. Hope I'll soon be walking properly again. Leg still needs some muscle growth following the infection but strength is ok. Good place to start from and build the base.

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