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Road to U105 Australia's Strongest Man Competitor

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cunniff81IconRoad to U105 Australia's Strongest Man Competitor14-03-2013 @ 11:04 
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Member 1241, 48 posts
SQ 182.5, BP 130, DL 240
552.5 kgs @ 95kgs UnEq
Post Edited: 14.03.2013 @ 11:04 AM by cunniff81
Been a few s**tty years injury wise and it's time to get this heading in the right direction. My aim is to qualify to Australia's Strongest Man U105 next year. Means I have to get my s**tty deadlift up.

I have realized that my hamstrings and glutes are weak, hense the s**tty deadlift. I am working hard on that as I am deadlifting about 230kg now and need to get that to over 260kg by probably end of Jan next year.

I am loosely following the CUBE method for strongman and really liking it and seem to be hitting PB's again which is nice. I thought by writing this it would force me to get the training I need done and not find excuses to not get it done. Anyways here we go;

Wed 13/03:

Max Squats:

Worked up to single on 180kg. Felt like I had a little more bit didn't want to push too hard.

Rep Deads:

210x10 from 18". Felt ok. Really felt the glutes working which was nice, I hate elevated deads, but they need to be done.

SLDL:

160x3x4. These are brutal for me.

Finished with some Reverse Hyper & Ab rollouts.
cunniff81Icon...14-03-2013 @ 23:32 
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Member 1241, 48 posts
SQ 182.5, BP 130, DL 240
552.5 kgs @ 95kgs UnEq
Thurs 14/03

So tonight is shoulder and upper back work.

Speed Log Press:

65kg x 5x2 Felt ok. As always first set was worst and 3 & 4 was the fastest.

Axle Push Jerks:

Worked up to a single on 125kg. Decided to add these in as I have lost the power that I had in the past while working on strict strength. I have done 140kg from the rack so a long way behind my best.

Explosive Chin Ups:

Didn't have my dip belt to do these heavy so did them for explosive strength and tried to power each rep from the bottom as fast as possible. 5x3 @ bodyweight.

Chest Supported Row:

70kg x 3x12 More just for volume than anything.

Rep Push press:

60kg x 17
60kg x 15
Just did this to get some conditioning in the shoulders. Reps are not very nice!!
cunniff81Icon...16-03-2013 @ 08:27 
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Member 1241, 48 posts
SQ 182.5, BP 130, DL 240
552.5 kgs @ 95kgs UnEq
Sat 16/3 Events:

Supposed to be events today but it's raining cats and dogs out there. Change or plan and some lower body stuff to come.

Trap Bar Deads:

200kg 3x3 beltless and strict technique.
Just wanted to get some deadlifting done but nothing too heavy as I have deadlifted already.

Front Squats:

Maxed out at a comfy 135kg. Good to front squat again.

Reversehypers and Kettlebell deads to finish off with high reps.
Not a super session but a session nether the less.
cunniff81Icon...19-03-2013 @ 02:08 
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Member 1241, 48 posts
SQ 182.5, BP 130, DL 240
552.5 kgs @ 95kgs UnEq
Mon 18/3 Chest & Tri's (rep work):

Paused CGBP with red bands:

Worked up to a double with 105kg plus band weight.

Paused CGBP for reps

105kg x 8

Incline Smith Press:

80kg x 3 x 10
50kg x 20

Smith Overhead Lockouts:

Worked up in 5's to 120kg, then single with 130kg. Repped 70kg for 25.

Finished off with a few bicep curls and tricep pushdowns.
Looking forward to max dead this wed.
cunniff81Icon...21-03-2013 @ 01:33 
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Member 1241, 48 posts
SQ 182.5, BP 130, DL 240
552.5 kgs @ 95kgs UnEq
Wed 20/3 Deads & Squats:

16" Deadlift (max):

250kg x 1 this was my aim and hit it comfortably. Didn't want to push but had another 10kg's in me I reckon.
220kg x 5 Dropped it back and reps felt good and strong. All the hamstring and glute work is paying off.

Beltless SLDL:

190kg x 1 Felt good and strong. Probably as far as I could have gone without form breaking down. Will be interesting when I test off the floor one of these days.

Paused Front Squat:

100kg 3x2
Don't like speed squats so figured paused front squat to be the best to sub in. Won't load up the back, saves the joints but still gets me working.

Finished with some reverse hypers and ab rollouts. All in all a great session as I am feeling strong and have more in the tank.
cunniff81Icon...24-03-2013 @ 10:15 
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Member 1241, 48 posts
SQ 182.5, BP 130, DL 240
552.5 kgs @ 95kgs UnEq
Went away for the weekend so had to do a make up session on saturday at a Snap fitness;

Sat 23/3

Push Press/Jerks:

100kg x 5
110kg x 3
120kg x 3
130kg x 1
80kg x 15

Hang Snatch:

75kg 3x3

The rest was a mix of a few back exercises, shoulder rep work, speed benching, speed deads, and bulgarian split squat jumps. The split squats have really made me hurt. Didn't think that they would work me so hard.
cunniff81Icon...26-03-2013 @ 08:38 
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Member 1241, 48 posts
SQ 182.5, BP 130, DL 240
552.5 kgs @ 95kgs UnEq
Mon 25/3 Chest Tri's:

CG Bench Press:

130kg x 1 (paused)
100kg x 9 (paused)

Smith Shoulder Lockouts:

100kg x 4 x 10

Did a lot of lighter volume work for chest tri's and some back just to balance it out. 130 paused felt good, nice to finally have my bench moving again and looking toward a 140 sometime before the end of the year.
cunniff81Icon...04-04-2013 @ 01:55 
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Member 1241, 48 posts
SQ 182.5, BP 130, DL 240
552.5 kgs @ 95kgs UnEq
Logging has been a bit s**t lately. So will get going again.

Wed 3/4 Max Squat & rep deads:

Back Squat:

182.5kg x 1 PB for raw squat, thought I have box squatted 190 before.
160kg x 3 These felt nice and had a couple more in me.

18" Deadlift:

220kg x 6 Wanted 10 but I think anymore and my form would have gone south real fast.

SLDL (all reset):

120kg x 10 x 3 Since it was rep day I thought I would hit some reps instead of weight like I have lately.

Finished with some TRX reverse crunches, and some reverse hypers for a stretch.
cunniff81Icon...05-04-2013 @ 05:08 
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Member 1241, 48 posts
SQ 182.5, BP 130, DL 240
552.5 kgs @ 95kgs UnEq
Thurs 4/4 Shoulders & Back:

Speed Log:

75kg 6x3 Feel I may need to drop to 70 again as it wasn't as fast as I would like.

Axle Push Jerk:

130kg x 1 really happy here. I will have 132.5 easy next time.

From here it was more a bodybuilding session with chest supported rows, trx rows, BTN press with chain, and some reverse crunches and shoulder stability work with the trx trainer. Good session all in all.
Lets see if I can manage the time to even train this week.
cunniff81Icon...08-04-2013 @ 04:43 
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Member 1241, 48 posts
SQ 182.5, BP 130, DL 240
552.5 kgs @ 95kgs UnEq
Sat 6/4 Events:

Log Clean & press:

130kg x 1 PB Super happy with this. Felt like I had more in the tank too.

Yoke (15m):

290kg x 3
240kg x 1 for speed.

Had to stop training there as I got gastro and was laid out for the next 24hrs. Strange that the PB happened just before this.
cunniff81Icon...12-04-2013 @ 02:59 
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Member 1241, 48 posts
SQ 182.5, BP 130, DL 240
552.5 kgs @ 95kgs UnEq
Wed 10/4 Max Dead, Light squat:

16" Block Pulls:

260kg x 1
220kg x 5

really happy with these after the gastro. Will drop the deads to 14" and try to hit 260 again.

SLDL (reset):

160kg 3x3

Finished off with some front squats with chain, reverse hypers and reverse ab crunches.


Thurs 11/4 Shoulders & Back:

Push Press/Jerks:

110kg x 2 PP
132.5kg x 1 x 3 PJ
100kg x 10 (8PP, 2PJ)

Trained at a friends gym so did a lot of machines after that for my shoulders and back for something different, was nice but I am sore today.
PeteIcon...12-04-2013 @ 03:18 
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has spent time in a modern educational setting
Member 47, 1226 posts
Some very nice overhead work going on, mate!
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