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Sparrow Legs Strongman Training

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SparrowIcon...05-04-2019 @ 05:49 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Thursday

Session at Mos

Log press
60 x 3
70 x 3
80 x 2
90 x 2
92.5 x 1,1,2

Deadlift
185kg x 2,2,2

CG Swiss bar press
52kg x 8
72kg x 6
82kg x 6
92kg x 6
97kg x 5
92kg x 5

Atlas stones - no tacky
100kg x 3 ~ 42
110kg x 2 ~ 42
120kg x 1 ~ 42

Seated rope climb
BW x 3
SparrowIcon...06-04-2019 @ 07:28 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Friday

Squat - high bar
150kg x 2,2

Played around with some split squats and single-leg RDLs.
SparrowIcon...07-04-2019 @ 21:16 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Sunday

Session at Mos with John Marsden.

Log press
60kg x 3,3
70kg x 3
80kg x 2
90kg x 1
95kg x 1
100kg x 1
102.5kg x 1
105kg x 1

Most Ive done in a while.

Yoke
260kg x 15m, 15m, 15m

Frame
240kg x 15m, 15m, 15m
SparrowIcon...08-04-2019 @ 23:43 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Monday

Bench press
115kg x 2,2

Palms-facing CG Chin-up
BW x 12
+10kg x 8
+20kg x 8
+30kg x 8

70 degrees CG incline press
60kg x 6
70kg x 6
80kg x 5
65kg x 10

Incline DB row
35kg x 12, 12, 12

CG board press
1 board
60kg x 5
80kg x 5
90kg x 5
2 board
100kg x 5
3 board
110kg x 5
4 board
120kg x 4

Plank
30 secs x 4
SparrowIcon...11-04-2019 @ 08:41 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Post Edited: 14.04.2019 @ 16:59 PM by Sparrow
Wednesday

Session at Mo Power

Log press
85kg x 2,2,2,2,2,2

Deadlift
190kg x 2,2

Front squat, heels elevated, 1 and a quarter, slow eccentric
60kg x 6
65kg x 6
70kg x 6

RDL
60kg x 8
100kg x 8
120kg x 8
125kg x 8

Leg press
70kg x 100 (one extended set)

Reverse hyper (with mini band)
0 x 10
20kg x 10
40kg x 10

Calf raises
30 reps on the belt squat machine with 30kg
SparrowIcon...12-04-2019 @ 10:00 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Friday 12th April

Quick session in the garage

CG incline press
70 degrees - 70kg x 10
63 degrees - 75kg x 8
55 degrees - 80kg x 8
48 degrees - 85kg x 8
40 degrees - 90kg x 8
27 degrees - 95kg x 7
0 degrees - 100kg x 6 (just a CGBP)

Close, palms-facing chin-up
BW x 8
+20kg x 8
+40kg x 4

EZ curls
40kg x 10, 10, 10

Enjoyed the pressing. Each set was pretty much on the limit on the limit, but the change of angle every time allowed me to keep increasing the weight.
SparrowIcon...14-04-2019 @ 16:57 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Post Edited: 14.04.2019 @ 16:58 PM by Sparrow
Sunday @ Mo Power

Squat - high bar
140 x 1
140 x 5

18 deadlift
180 x 10

Leg press
80 x 10
120 x 10
160 x 10
200 x 10
240 x 10

Tri-set;
Leg extension 10, 12.5, 12.5
Hip belt squat 30, 30, 30
Donkey calf raise 30, 30, 30

Did sets of 10 on quads and 15 on calves.

Incline back extension
BW x 12
+10kg x 12
+20kg x 12

1-arm bar hangs
BW x 60s R, 60s L
SparrowIcon...15-04-2019 @ 20:11 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Post Edited: 15.04.2019 @ 20:12 PM by Sparrow
Monday

Seated CG incline press (70 degrees)
60kg x 8
70kg x 6
75kg x 8
Partial (pin #16)
85kg x 6

CGBP
60kg x 8
80kg x 8
100kg x 8
Partial (pin #7)
110kg x 5 + 100kg x 2 +90kg x 4 (drop set)

Close, palms-facing chin-up
BW x 8
+15kg x 8
+30kg x 8

Incline DB Fly
25kg x 10, 10, 15

Lateral raise
10kg x 12, 12, 12

EZ curl
30kg x 15, 15, 15
Then finished with a set of '21s'
SparrowIcon...28-04-2019 @ 11:52 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
I've missed a few session on here. Nothing to write home about, but I have done a 90kg x 3 log last session, followed by 75kg x 5. I have also done 140kg x 8 on squat (I've switched back to low bar).

Will start putting my full sessions back on now.
SparrowIcon...28-04-2019 @ 21:44 
Avatar
always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Sunday

Session at Mo Power

Deadlift
40kg x 10
60kg x 5
100kg x 3
140kg x 3
160kg x 3
170kg x 3
180kg x 3
160kg x 8

Log press
up to 92.5kg x 3
77.5kg x 6
One motions 60kg x 10

Atlas stones - no tacky
100kg x 2 - 54", 110kg x 2 - 48"
110kg x 6 - 54"
SparrowIcon...29-04-2019 @ 20:06 
Avatar
always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Post Edited: 29.04.2019 @ 20:06 PM by Sparrow
Monday

Garage session

63 degrees CG incline BP
60kg x 8
70kg x 8
80kg x 8

Chins
Bw x 8
+10kg x 8
+20kg x 8,8

CGBP
60kg x 8
90kg x 5
100kg x 5
105kg x 5
107.5kg x 5

Supine pulls
BW x 12, 12

Incline DB press
25kg x 8
35kg x 15

Tri set:
Dips - BW x 12, 12, 12, 15
EZ curl - 30kg x 12, 12, 12, 15
Lateral raises - 15kg x 8, 8, 8, 10
SparrowIcon...02-05-2019 @ 21:01 
Avatar
always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Thursday

Session at Mo's

Log press
60kg x 1,3,1
70kg x 2
80kg x 3
90kg x 1
95kg x 3
80kg x 5

Squat (low bar)
60kg x 5
100kg x 5
130kg x 5
145kg x 8

18" axle deadlift (no straps)
60kg x 3
100kg x 3
140kg x 3
180kg x 3
200kg x 5

Leg press
120kg x 10
200kg x 10
240kg x 10

Calf raise on the belt squat machine
50kg x 15, 15, 15
SparrowIcon...05-05-2019 @ 13:03 
Avatar
always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Post Edited: 05.05.2019 @ 13:04 PM by Sparrow
Sunday

Session at Mo's

Deadlift
60kg x 5
100kg x 3
140kg x 3
170kg x 3
195kg x 3
170kg x 8

Log press
60kg x 3
70kg x 3
80kg x 2
90kg x 1
97.5kg x 2
82.5kg x 6

Farmers walk
122kg x 20m, 20m (I dropped them on the second run by trying to go too fast.) First 'run' was around 20 seconds.

The farmers are the iconic anvil farmers from WSM 2002, where Mariusz blasted the 75m course in 30-odd seconds! They are much harder than they look! LOL
SparrowIcon...07-05-2019 @ 21:57 
Avatar
always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Monday

Garage session

CGBP
60kg x 5
90kg x 5
100kg x 5
110kg x 5

40 degrees CG incline BP
60kg x 8
80kg x 6
90kg x 6
95kg x 8

Seated DB press
15kg x 10
25kg x 22

EZ curl
30kg x 30 - done as a rest-pause set
SparrowIcon...11-05-2019 @ 10:50 
Avatar
always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Post Edited: 11.05.2019 @ 10:53 AM by Sparrow
Thursday

Session at Mo Power

Log press
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 0
85kg x 5

Squat - low bar
60kg x 5
100kg x 5
140kg x 2
150kg x 5

18" Deadlift
60kg x 3
100kg x 3
140kg x 3
180kg x 3
210kg x 5

Leg press
80kg x 10
160kg x 10
200kg x 30 rest-pause

Calf raises - 12 reps after each set of leg presses on the leg press with the weights above.

Wide grip chin-up
BW x 10, 10, 30 (rest-pause)

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